Stop drinking (or eating) out of plastic! | #22
Plus: Important lessons from hunter-gatherers on longevity
Greetings and Happy New Year to everyone!
In case you missed it, in December I published a blog post about what I’ve learned after three years of practicing integrative medicine, and what will change this year. You can read it here.
Also last week, I published a new piece specifically for men over 40, including how to think about their heart health, cognitive resilience, and inflammation management. There is also a long discussion of maintaining prostate health. Read it here.
Now, on to this month’s recommendations:
#1: A Troubling Discovery in Plastic Pollution and Health Risks
How many pieces of plastic are in that bottle of water? How about a quarter million? A recent study showed hundreds of thousands of nanoplastic particles in your typical 1 L plastic bottle. Probably the most impactful statement in the article is this
The world is drowning under the weight of plastic pollution, with more than 430 million tonnes of plastic produced annually.
That is one of the reasons the first thing I mention to patients regarding environmental toxins is to ditch the plastic water bottles in favor of a reusable stainless steel version. And remember there is no such thing as microwavable safe plastic.
#2: The Rise of Colorectal Cancer in Young Adults
What's the reason for the rising rates of colorectal cancer in young people?
Rates in people aged between 20 and 39 have more than doubled from 2001 to 2021, making it the most common cause of cancer-related death in that age group. Perhaps it is an imbalanced microbiome, according to this article.
A potential cause of this increasing incidence is related to changes in our gut microbiome. Over the last few decades our diet, lifestyle and environmental factors have changed, which can alter the type of bacteria as well as the balance between good and bad bacteria that live naturally in our gut.
#3: The Impact of Sugar-Sweetened Beverage Taxes
Taxes on sugar-sweetened beverages drive a corresponding reduction in intake. Call it a “healthy nudge” toward better choices. The environment in which we live can make it easier (or harder) for us to make healthier choices.
According to the most recent study, the effect is dramatic: a 33% increase in the cost of sugar-sweetened beverages resulted in a 33% reduction in sales of those products.
#4: Emulating Hunter-Gatherers for Longevity
If you want to live longer then you should imitate hunter-gatherers.
This excellent article outlines all the differences between our modern society of comfort and the day-to-day life of the Hazdas, one of the last hunter-gatherer tribes to exist, from a sense of community to simplified eating to moving between 3-10 miles a day.
Just as important is the sense of meaning and purpose. The Japanese call this fundamental reason for being "Ikigai", which can add quality years to your life. Living in small communities of around 20-30 people creates close relationships and a strong social support network.
Definitely worth a read! All these points are part of the 4 pillars of health we stress at Dignity Integrative.
#5: The Gut-Brain Axis: A New Link Between Microbiome and Cognitive Function in Children
The gut microbiome has many profound impacts, including on the brain.
This fascinating study shows how research reveals a connection between the gut microbiome and cognitive function in children, a first. Specific gut microbial species, such as Alistipes obesi and Blautia wexlerae are associated with higher cognitive functions. Conversely, species like Ruminococcus gnavus are more prevalent in children with lower cognitive scores.
The study emphasizes the role of microbial genes, particularly those involved in the metabolism of neuroactive compounds like short-chain fatty acids, in influencing cognitive abilities.
Yet another article that shows the importance of the microbiome and cognitive function.
#6: What Is The Fascia And What Is Its Role in Physical Health?
What exactly is fascia and why is it important? Fascia is a thin casing of connective tissue, mainly made of collagen—a rope-like structure that provides strength and protection to many areas of the body. It surrounds and holds every organ, blood vessel, bone, nerve fiber, and muscle in place.
While most may be familiar with plantar fasciitis, which impacts 7% of people and 22% of athletes it can impact any area of the body. Fascial manipulation and release is an area of bodywork practiced by many chiropractors, massage, and physical therapists. Read more here.
#7: Yoga Nidra: A Simple Practice for Enhanced Cognitive Performance
Yoga Nidra is a specific mindfulness practice focused on intentional relaxation and guides people into a state of conscious relaxation while they are lying down. Simply following a 20-minute guided meditation daily increased sleep quality focused on deep sleep as well as improved cognitive performance after only 2 weeks in this study.
Seems like a great investment for 20 minutes a day.