more movement improves lifespan

“Association of the “Weekend Warrior” and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific Mortality" JAMA (2022)

a large prospective cohort study of 350, 978 US adults

• completing 150 minutes or > of moderate to vigorous physical activity per week improves health

dos Santos M, Ferrari G, Lee DH, et al. Association of the “Weekend Warrior” and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific Mortality: A Nationwide Cohort Study. JAMA Intern Med. Published online July 05, 2022.

better food helps reduce musculoskeletal pain

“Chronic Musculoskeletal Pain and Nutrition: Where Are We and Where Are We Heading?" PMR (2020)

a review article of multiple papers

• food quality & eating behaviors impact ongoing muscle, joint, spine, & arthritis pain

• nutrition changes can help reduce inflammation & pain

Elma Ö, Yilmaz ST, Deliens T, et al. Chronic Musculoskeletal Pain and Nutrition: Where Are We and Where Are We Heading?. PM R. 2020;12(12):1268-1278.

combination yoga & walking helps low back pain

“Effectiveness of walking versus mind-body therapies in chronic low back pain: A systematic review and meta-analysis of recent randomized controlled trials." Medicine (2020)

31 randomized controlled trials

• MBTs, especially yoga, more effective in the short term

• walking more effective in the intermediate term, for pain relief & activity limitation

• combo of walking & MBTs valuable for low back pain

• fits the biopsychosocial model (treat the whole person)

Nduwimana I, Nindorera F, Thonnard JL, Kossi O. Effectiveness of walking versus mind-body therapies in chronic low back pain: A systematic review and meta-analysis of recent randomized controlled trials. Medicine (Baltimore). 2020 Aug 28;99(35):e21969.

cocoa helps with pain

*see blog post: food of the gods

“Anti-Inflammatory and Anti-Nociceptive Effects of Cocoa: Review on Future Perspectives in Treatment of Pain." Pain and Therapy (2020)

Cocoa, the phytonutrient in chocolate

• reduces pain

• boosts mood

• lowers inflammation

De Feo, Martina, et al. "Anti-Inflammatory and Anti-Nociceptive Effects of Cocoa: Review on Future Perspectives in Treatment of Pain." Pain and Therapy (2020): 1-10.

eating plant protein decreases early death

“Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality” JAMA 2020

A study of over 400,000 people followed for 16 years found:

• eating more plant protein increased lifespans

• trading out 3% of dietary animal protein for plant protein resulted in big changes

• overall risk of death decreased by 10%

• heart disease related death decreased by 11-12%

Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D. Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA Intern Med. Published online July 13, 2020.

sleep deprivation and stress

“Sleep deprivation and stress: a reciprocal relationship ” Interface Focus 2020

Less sleep fuels more stress & more stress fuels less sleep

• skimping on sleep increases cortisol production, stress, anxiety & despair

Nollet M, Wisden W, Franks NP. Sleep deprivation and stress: a reciprocal relationship. Interface Focus. 2020;10(3):20190092.

sleep deprivation worse than being intoxicated

“The impact of sleep deprivation and alcohol on driving: a comparative study ” BMC Public Health 2020

Sleep deprivation leads to greater impairment & dysfunction than having a breath alcohol level over the legal limit

Lowrie J, Brownlow H. The impact of sleep deprivation and alcohol on driving: a comparative study. BMC Public Health. 2020;20(1):980.

build your healthspan (years lived in health)

*see blog post: grow your healthspan

“Association of Healthy Lifestyle With Years Lived Without Major Chronic Diseases” JAMA 2020

Lifestyle profiles with the most healthy years

• a body-mass index <25

• physical activity

• no smoking

• moderate alcohol consumption.

Nyberg ST, Singh-Manoux A, Pentti J, et al. Association of Healthy Lifestyle With Years Lived Without Major Chronic Diseases. JAMA Intern Med. 2020;180(5):760–768.

sugar’s addictive properties

*see blog post: sugar, sugar

“Sucrose intake lowers μ-opioid and dopamine D2/3 receptor availability in porcine brain” Scientific Reports 2019

High sugar foods reward the brain in ways similar to addictive drugs

Winterdahl M, Noer O, Orlowski D, et al. Sucrose intake lowers μ-opioid and dopamine D2/3 receptor availability in porcine brain. Sci Rep. 2019;9(1):16918.

food to decrease inflammation

*see blog post: grilling (AGE)

“Nutrition and the Immune System: A Complicated Tango” Nutrients 2020

Food choices can lower your overall inflammation level

• increase fiber & omega-3 fatty acid intake

• decrease processed food intake

• reduce intake of high AGE food

• increase intake of a variety of vegetables & fruit

Venter C, Eyerich S, Sarin T, Klatt KC. Nutrition and the Immune System: A Complicated Tango. Nutrients. 2020;12(3):818.

improve your function & thinking

“The Effects of a 6-Month High Dose Omega-3 and Omega-6 Polyunsaturated Fatty Acids and Antioxidant Vitamins Supplementation on Cognitive Function and Functional Capacity in Older Adults with Mild Cognitive Impairment” Nutrients 2020

Omega-3 & antioxidant vitamin supplements result in:

• better physical health

• walking ability

• daytime energy

• memory

Stavrinou PS, Andreou E, Aphamis G, et al. The Effects of a 6-Month High Dose Omega-3 and Omega-6 Polyunsaturated Fatty Acids and Antioxidant Vitamins Supplementation on Cognitive Function and Functional Capacity in Older Adults with Mild Cognitive Impairment. Nutrients. 2020;12(2):325.

prevent inflammation, disease

“ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: Part 1, Lifestyle and Behavioral Factors” JAMA 2019

Prevent heart disease, stroke and heart failure with:

• improved food

• greater exercise

• less obesity

• no tobacco consumption

Arnett DK, Khera A, Blumenthal RS. 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: Part 1, Lifestyle and Behavioral Factors. JAMA Cardiol. 2019;4(10):1043–1044.

enjoy a better quality of life

“Association of the Functional Medicine Model of Care With Patient-Reported Health-Related Quality-of-Life Outcomes” JAMA 2019

• food as medicine

• better lifestyle choices

• improve social factors

• better function & better quality of life

Beidelschies M, Alejandro-Rodriguez M, Ji X, Lapin B, Hanaway P, Rothberg MB. Association of the Functional Medicine Model of Care With Patient-Reported Health-Related Quality-of-Life Outcomes. JAMA Netw Open. 2019;2(10):e1914017.

emerging research

“Chan Zuckerberg Initiative gives $14 million in funding to interdisciplinary teams studying inflammation an disease.” April 2020

• a few of the funded studies:

• “Understanding How Age Influences Susceptibility to Coronavirus Infection”

• “Understanding Inflammation’s Role in Childhood Obesity”

• “Analyzing How Inflammation Affects the Aging Brain”

• “Investigating Similarities and Differences Between Chronic and Acute Inflammation”