Category Archives: Health

Increasing Your Health Span

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“While aging is inevitable, how you age is something you can control.” ~ Lieutenant Colonel Nick Barringer, USA, Program Director, U.S. Military-Baylor University Graduate Program in Nutrition

Health span is vital as you age and involves being healthy to continue doing what you enjoy as you live longer.

Exercise and eating healthy (nutrition) are essential in increasing and maintaining your health span. Frailty is the state between a healthy and disease state. The longer you can fight it and keep it away, the healthier and more robust you can be.

Lt. Col. Nick Barringer, USA, Program Director, U.S. Military-Baylor University Graduate Program in Nutrition, suggest three foods to include in your diet that help you live long and healthy life.

Fish:  Fish is an excellent source of protein to preserve muscle mass; and it us also a source of healthy fats like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that can help lower triglycerides and assist with cognitive functions.

A study of more the 4,000 Norwegians found regular fish intake, two to three servings per week, resulted in an average of 30% lower odds of frailty.

Nuts:  Nuts are full of protein and also fight frailty.  A study of more than 10,000 participants found nut intake of just 1.02 ounces, or 23 almonds, daily was the significant threshold to reduce the odds of frailty.

Carrots and Orange Peppers:  Beta-carotene has been shown to fight aging. Part of the aging process is oxidative damage to telomeres in your body. In essence, the shorter your telomeres, the older your biological age. High levels of beta-carotene in the blood have been shown to protect telomeres and brain.

Thus, nutrition, healthy diet, adequate sleep and regular exercise are essential to maximize your health span.

Source:  Nick Barringer, 3 Foods to Increase Your Health Span, Military Officer Magazine volume 21, issue 12, December 2023, pg 30.

Be Healthier and Live Longer by Eating Less

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Researchers at the Longevity Institute of the Leonard Davis School of Gerontology at the University of Southern California have been able to predict the significant risk reduction and life-extending power of periodically mimicking a fasting diet.

According to their study, published in the scientific journal Nature, the potential health benefits gained from moderate, intermittent near-fasting are quite impressive. By periodically following a fast-mimicking diet, they say, it’s possible to delay the biological or physical aging process and have an extended disease-free period of life.

The fast-mimicking diet is a five-day (per month), plant-based diet low in calories and protein, followed by a normal diet supporting new or more functional cell growth. The fast-mimicking diet for study participants included vegetable-based soups, energy bars and drinks, chip snacks, tea, and a high-level vitamin, mineral, and essential fatty acid supplement.

Study participants included 100 men and women ages 18 to 70 and excluded anyone with major physical health conditions or mental illness.

The researchers found that just three monthly cycles of the fast-mimicking diet reduced biological aging by an average of two and a half years. Study participants also experienced weight loss, total body fat loss, reduced abdominal and liver fat, lower blood pressure, reduced triglycerides and cholesterol, lower fasting glucose levels, and reduced insulin resistance, especially in those with higher rates of these risk factors at the beginning of the study.

While ongoing calorie restriction alone can help reduce weight and control disease risk factors, it’s well-documented how difficult it is for most people to maintain a low- to very low-calorie diet for any significant time. For many, a periodic fast-mimicking plan may provide the same, if not more, risk-reducing benefits while less burdening the individual.

References:

  1. https://www.psychologytoday.com/intl/blog/cravings/202403/be-healthier-and-live-longer-by-occasionally-eating-less

Humana TRICARE and Medicare

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Tricare for Life coverage will be effective when your Medicare is effective. Medicare Part A is free for eligible beneficiaries, but there will be a premium for Medicare Part B. The premium amount varies yearly and may be based on your income.

Humana TRICARE and Medicare are two programs that play crucial roles in providing health coverage to different groups of individuals. Here’s what you need to know:

  1. TRICARE and Medicare Interaction:
    • TRICARE is the health care program for uniformed service members, retirees, and their families. It provides comprehensive coverage for medical services, prescriptions, and more.
    • Medicare, on the other hand, is a federal health insurance program primarily for people aged 65 and older, as well as certain younger individuals with disabilities or specific medical conditions.
  2. Becoming Medicare-Eligible:
    • At Age 65:
      • If you’re age 65 and entitled to Medicare, you are automatically covered by TRICARE For Life (TFL). TFL acts as a wraparound coverage, paying your out-of-pocket costs in Original Medicare for TRICARE-covered services.
      • You are not eligible to enroll in other TRICARE health plans.
    • Under Age 65:
      • If you’re under age 65 and Medicare-eligible, you have options:
        • Enroll in a TRICARE Prime option or use TRICARE For Life.
        • TRICARE-eligible family members under 65 can also enroll in different TRICARE health plans.
        • Request enrollment changes within 90 days of the Medicare-eligible family member’s Medicare effective date.
  3. Medicare Basics:
    • Original Medicare (Parts A and B):
      • Part A: Hospital insurance (financed by payroll deductions during working years).
      • Part B: Medical insurance (primarily covers outpatient services; you pay a premium based on income).
    • Medicare Supplement Insurance (Medigap):
      • Optional coverage that pays out-of-pocket costs in Original Medicare.
    • Medicare Advantage (Part C):
      • Offered by private companies, it provides all Part A and Part B services, often with Part D pharmacy coverage.
    • TRICARE For Life:
      • Coordinates with Medicare, eliminating the need for you to file claims.
  4. Important Considerations:
    • Medicare Part B Requirement:
      • To maintain TRICARE coverage, you must have Medicare Part B, even if you live overseas.
      • Failure to have Part B may result in losing TRICARE coverage.
      • Sign up for Part B during your Medicare Initial Enrollment Period.
    • Veterans and Medicare Advantage Plans:
      • Humana Medicare Advantage (MA) plans complement VA coverage.
      • They offer additional benefits, affordable costs, and options for care closer to home.

Medicare Part B

For 2024, the standard monthly premium for Medicare Part B enrollees will be $174.70, which is an increase of $9.80 from the 2023 premium of $164.901. Additionally, the annual deductible for all Medicare Part B beneficiaries will be $240 in 2024, up from $226 in 20231.

If your income is above a certain threshold, you may be subject to an Income-Related Monthly Adjustment Amount (IRMAA), which is an additional charge on top of the standard monthly premium. The IRMAA affects individuals with an income of more than $103,000, or couples filing jointly with an income above $206,0002. The exact amount of the IRMAA depends on your income level.

Please note that these figures are based on the information available as of now and could be subject to change. It’s always a good idea to check the latest details from the official Medicare website or contact Medicare directly for the most current information.

Understanding the intricacies of TRICARE and Medicare is essential!

Mermaid or Whale?

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Recently, in a large city in France, a poster featuring a young, thin, and tan woman appeared in the window of a gym.It read: “This summer, do you want to be a mermaid or a whale?”

A middle-aged woman, whose physical characteristics did not match those of the woman pictured on the poster, responded publicly to the question posed by the gym. She had a whale of a lot to say:

“To Whom It May Concern,

Whales are always surrounded by friends: dolphins, sea lions, and curious humans. They have an active sex life, get pregnant, and have adorable baby whales. They enjoy stuffing themselves with shrimp, playing and swimming in the sea, and visiting wonderful places like Patagonia, the Bering Sea, and the coral reefs of Polynesia.

Whales are wonderful singers and have even recorded CDs. ?They are incredible creatures and virtually have no predators other than humans.They are loved, protected, and admired by almost everyone in the world.

Mermaids don’t exist.If they did exist, they would be lining up outside the offices of psychoanalysts due to their identity crisis. Fish or human would prove quite a quandary for even the most skilled of therapists.

They don’t have a sex life because they kill men who get close to them, not to mention how could they have sex? Just look at them … where is IT? Therefore, they don’t have kids either. Not to mention, who wants to get close to a girl who smells like a fish store?

P.S. We are in an age when the media attempts to convince us that only skinny people are beautiful. I prefer to enjoy ice cream with my kids, a good dinner with a man who makes me shiver, and good chocolate with my friends. With time, we gain weight because we accumulate so much information and wisdom in our heads that when there is no more room, it distributes out to the rest of our bodies. So we aren’t heavy, we are enormously cultured, educated, and happy.”
—-Copied from Brian Horne page—-

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.

Vitamin K2

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Healthy levels of vitamin K2 support your heart, blood circulation, and bones.

Vitamin K2 is getting a lot of attention for its many health benefits. Vitamin K2 plays a role in regulating your blood pressure. It helps keep your bones strong. And it contributes to minimizing your risk of heart disease.

Vitamin K2 is also a powerful nutrient that is essential to many aspects of your health.  It is a fat-soluble vitamin that must be consumed in dietary or supplement form since our bodies can’t produce sufficient amounts on their own. Maintaining healthy levels of vitamin K2 supports your heart, blood circulation, and bones. Some think vitamin K2 may be the missing link between diet and several chronic diseases.

Vitamin K2 (MK-7)

Vitamin K2 can be divided into several different subtypes. The most important ones are MK-4 and MK-7. Research has shown that the long-chain form of vitamin K2 called menaquinone-7 (MK-7) offers more advanced benefits than its short-chain form, menaquinone-4 (MK-4).

Unlike MK-4, MK-7 allows for smaller, more convenient doses because it accumulates in the bloodstream. MK-7 beats out MK-4 with better accumulation and absorption rates in the bloodstream. MK-7 also aids in bone mineral density, helping with bone quality and strength – making it the superior form of K2.

Vitamins K2 and D3 are powerful for teeth and bone health. D3 helps your body metabolize calcium by directing it to your teeth and bones, but this job isn’t complete without K2. Vitamin K2 activates the proteins needed to deposit calcium in the correct spots.

Combat Common Deficiencies

In a survey from the National Health and Nutrition Examination, 25% of Americans were found to be at risk of a vitamin D deficiency. In comparison, 8% were vitamin D deficient – an increase from the previous 20 years. This research shows how widespread low vitamin D levels can be, and when left untreated, vitamin D deficiency can impact bone health, mood, and energy levels.

Healthy Blood Flow

Some of the calcium we consume can end up being stored in blood vessels and soft tissues, constricting blood flow to your heart. Vitamin K2 draws this excess calcium away from the soft tissue, aiding blood circulation.

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.

VO2 Max

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VO2 max is the single best indicator of cardiorespiratory fitness.

When it comes to measuring fitness and longevity, there is one number cardiovascular experts believe rule them all: VO2 max. VO2 max — or your oxygen uptake — shows how much oxygen your body absorbs and uses while working out. V is for volume, O2 is for oxygen and max is for maximum. Many health experts consider it the single best indicator of cardiorespiratory fitness, and research has found it correlates to longevity as well.

A person’s maximal oxygen consumption, also known as VO2 max—a measurement of how well the body takes in and uses oxygen while exercising at a high intensity—is a useful statistic to gauge fitness and cardiovascular health. A higher VO2 max score means the heart and lungs are transporting more oxygen-rich blood to the muscles, increasing energy production and maximizing athletic performance.

The most accurate VO2 max tests are done in a laboratory where you are hooked up to a mask that measures oxygen consumption as you exercise. VO2 max is measured in milliliters of oxygen a minute per kilogram of body weight. The more oxygen you burn, the fitter you are.

Activity level Average VO2 max
Sedentary 27-30 mL/kg/min
Active 33.0-36.9 mL/kg/min
Very active ≤ 77 mL/kg/min

Source:  Cleveland Clinic.

If you are on a treadmill, you are told to walk or run faster and faster until your oxygen consumption stops rising. If you go beyond this point, you will increasingly be using anaerobic energy—which doesn’t burn oxygen—and you will have trouble sustaining it for long periods.

References:

  1. https://health.clevelandclinic.org/what-is-vo2-max-and-how-to-calculate-it/
  2. https://www.barrons.com/articles/vo2-max-test-increase-fitness-age-128c53cd

Apple cider vinegar can lower blood sugar

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Registered dietitian Carol Johnston, a professor of nutrition and an associate dean in the College of Health Solutions at Arizona State University, has been studying the effects of acetic acid, the main component of vinegar, on diabetic blood glucose levels, since 2004.

“If I was to show that vinegar slows progression to diabetes, then I would need hundreds of people and millions of dollars to do the studies, because diabetes has a lot of causes, including genetics,” Johnston said.

But studies do show acetic acid can be used as one tool in helping people lower blood sugar. A 2019 randomized clinical trial found “a 10 point decrease in fasting glucose concentrations,” Johnston said. “They used two ‘spoons’ of vinegar in a glass of water twice a day.”

In Johnston’s research, the people who benefited most from the use of vinegar were insulin-resistant, a condition called prediabetes. “In those with prediabetes, it was too good to be true,” she said. “It fell a good bit and stayed that way. It may be this is the group that could benefit the most.”

It’s not just apple cider – the antiglycemic response can be induced by any sort of vinegar: red and white wine vinegars, pomegranate vinegar or even white distilled vinegar.

“Basically, what acetic acid is doing is blocking the absorption of starch,” Johnston said. “If my study subjects eat a starch and add vinegar, blood glucose will go down. But if they drink sugar water and add vinegar, nothing happens. So if you’re having bacon and eggs, don’t bother. It only helps if you are consuming a starch.”

“If you’re taking a diabetes drug, the vinegar could amplify the effects of your meds,” she warned, “and your doctor might want to adjust your dosage.” Studies show the vinegar can reduce blood pressure, triglycerides and total cholesterol in rodents fed a high-fat, cholesterol-rich diet. But full-blown studies have not been conducted in humans.

Freeman, who serves on the American College of Cardiology’s prevention board, said there could be some benefit because of its antioxidant properties, like other heart-healthy fruits and vegetables, such as broccoli and blueberries.

Nocebo Effect

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The nocebo effect is when you experience negative feelings physically because you are told that might happen.

The nocebo effect – when expecting a drug to make you worse, genuinely does – has been seen before in medicine.

The nocebo effect is the opposite of the more familiar placebo effect, in which people feel better after being given a therapy, even if there is nothing in it.

The statin ‘nice I effect’ study focused on 60 patients who had all come off statin drugs in the past due to severe side effects.

The Imperial researchers said 90% of the severity of the study’s participants symptoms was present when the volunteers were taking dummy pills they thought could be a statin.

“The side effects are mainly caused by act of taking tablets, not what is in them,” Dr James Howard, one of the researchers told BBC News.

Symptoms were so bad that people had to stop taking the tablets on 71 occasions, including 31 times while they were just taking the dummy pill, during the course of the study.

“Our patients were really suffering, patients are not making it up,” Dr Howard said.

Whether it is nocebo effect or the chemicals in the statin themselves, the net result is some people find the drugs intolerable.

The reason statins produce a nocebo effect is unknown. The suspicion is they have achieved a self-fulfilling destiny with media reports and cardiologists warning of the side-effects of statins.

Professor Sir Nilesh Samani, the medical director at the British Heart Foundation, said: “These results undeniably show that statins are not responsible for many of the side effects attributed to them.

“Decades of evidence have proven that statins save lives and they should be the first port of call for individuals at high risk of heart attack and stroke.”

References:

  1. https://www.bbc.com/news/health-54951648