How a High Salt Diet is Assaulting Your Arteries

If you put people on a low-salt diet, meaning only getting twice as much sodium as they need, as opposed to a usual salt diet where they’re getting five times more, you get a significant improvement in artery function. Lower salt begets better arterial function, suggesting heart-protective effects beyond just blood pressure reduction. Now, this was after dropping people’s salt intake by about a teaspoon a day for two weeks.

What if you only dropped salt intake by a half teaspoon or so a day? You still get a significant improvement in artery function, and it happens within just two days of reducing one’s salt intake—or, even after a single meal. A high-salt meal, which is to say just a “typical amount of salt consumed in a commonly eaten meal, can significantly suppress [artery function] within 30 [minutes].” In my video Sodium and Arterial Function: A-Salting Our Endothelium, I show what happens 30, 60, 90, and 120 minutes after consuming a meal with just a pinch of salt in it versus eating the same meal, but made with a quarter teaspoon of salt rather than a pinch: a significant suppression of arterial function. Now, is this in addition to the spike in blood pressure from salt or because of the spike in blood pressure? 

If you take people with normal blood pressure and give them a bowl of soup containing the amount of salt a regular meal might contain, their blood pressure goes up over the next three hours compared to the same soup with no added salt. Now, this doesn’t happen to everyone; this is just the average response. Some people are resistant to the effects of salt on their blood pressure. So what if you repeated the artery function experiment on them? You get a paper entitled (*spoiler alert*): “High dietary sodium intake impairs endothelium-dependent dilation in healthy salt-resistant humans.” Indeed, even in people whose blood pressure is unresponsive to salt intake, they still suffersignificant suppression of their artery function. So, independent of any effects on blood pressure, salt hurts our arteries, and that harm begins within minutes of consumption for our major arteries and even our tiny blood vessels.

Using something called laser Doppler flowmetry, you can measure blood flow in the tiny vessels in our skin. In the video, you can see the measurement of blood flow at baseline. Now, to get the blood vessels to open up, they warmed the skin. The reason we may turn pink when we get into a hot bath is that the blood vessels in our skin are opening up, and that’s what happened: a big increase in blood flow with the warming. That was on the low-salt diet, however. A high-salt diet starts out the same, but after the same warming, there’s significantly less blood flow. The arteries just don’t seem to open up as well on a high-salt diet, unless you inject vitamin C into the skin. That seems to reverse the salt-induced suppression of blood vessel function. So if an antioxidant reverses the salt effect, then the way salt may be damaging our artery function is through oxidative stress, the formation of free radicals in our blood stream. But, how?

There’s an enzyme in our body that can detoxify a million free radicals per second, 24 hours a day, 7 days a week. But, compared to a low-salt diet, if we consume a normal-salt diet, we suppress the activity of this detoxifying powerhouse of an enzyme. That may help explain why our artery function is much lower on salt. With our antioxidant enzymes crippled by the salt, all the excess free radicals may be crippling our arteries. Mop up those extra free radicals by infusing vitamin C into the bloodstream, however, and artery function returns to normal. In contrast, on a low-salt diet, if you drip vitamin C into people’s veins, nothing happens because our antioxidant enzymes are already taking care of business and haven’t been shackled by the sodium of a normal-salt diet.

Whereas potassium, concentrated in fruits and vegetables, softens the cells that line our arteries and increases the release of nitric oxide that allows our arteries to relax, sodium in our blood stiffens the artery lining within minutes and reduces nitric oxide release. The more salt, the less nitric oxide is produced. Consume one salty meal, and not only does our blood pressure go up, but our arteries literally stiffen. That’s why we could figure out four thousand years ago that too much salt was bad for us. Maybe we don’t need a double-blind trial. Maybe we don’t need to follow people around for a decade. We may just have to feed someone a bag of potato chips and take their pulse.

Top 8 Natural Remedies to Help Urinary Tract Infections (UTIs)

Anyone who has experienced a urinary tract infections knows how difficult they can be to effectively treat. There are numerous infectious microbes behind the nasty infections but E. coli and E. faecalis are among the most common.

Fortunately there are many foods and herbs that have proven their effectiveness against these bacteria and other microbes linked to urinary tract infections (UTIs). Here are some of the best ones:

CRANBERRIES AND CRANBERRY JUICE

I’m not referring to the process, sweetened cranberry juice and other products found in most grocery stores. I’m talking about real cranberries—fresh or frozen—as well as 100% cranberry juice that hasn’t been diluted with sweeteners or sweeter juices (like grape or apple). Cranberries contain high levels of proanthocyanidins that help prevent harmful bacteria from attaching to the lining of the urinary tract. Additionally, they contain a compound known as arbutin that can also be helpful in the treatment of urinary tract infections.

A study published in the Journal of Medical Economics found that drinking cranberry juice was an effective strategy to help prevent UTIs. Ideally, drink one to two ounces of cranberry juice diluted in several ounces of water three times daily for a few weeks. 

DANDELION

Those pesky lawn weeds should become one of your best friends if you’re dealing with UTIs. That’s because the leaves are nutrient-packed powerhouses that help boost the health of the urinary tract but also because the leaves act as a diuretic to flush excess fluid from the urinary tract, thereby helping to flush harmful bacteria out as well. And, unlike pharmaceutical diuretics that deplete the body of important minerals like potassium and calcium, dandelion leaves contain them to maintain healthy levels of these nutrients. Of course, stay clear of any dandelions on lawns that have been sprayed or are close to busy roads. Choose small leaves in spring before the leaves become too bitter-tasting.

GREEN TEA

Green tea is one of the best superfoods for its many healing benefits, including fighting brain disease and cancer, but recent research published in the Journal of Traditional and Complementary Medicine shows that natural compounds found in green tea also demonstrate the ability to kill E. coli bacteria in laboratory studies. Green tea contains the potent antioxidant known as epigallocatechin gallate (EGCG) which is most likely responsible for the beverage’s anti-infectious properties as well.

More research needs to be conducted on humans to assess the antibacterial benefits of green tea, but considering the lack of side-effects and the plentiful number of health benefits from regularly drinking green tea, it might be a great addition to your UTI prevention or treatment strategy.

JUNIPER

Often added as a flavor-enhancer and starter in the making of sauerkraut, juniper berries are also helpful in the treatment of UTIs. A study published in the journal Molecules found they demonstrated effectiveness against E. coli bacteria, which are the primary bacterial cause of UTIs. A tablespoon or two of juniper berries are best boiled in a quart (or liter) of pure water in a pot on the stove. After the mixture reaches the boiling point, reduce the heat to simmer and cover for 45 minutes. Strain and drink the tea a few times daily.

OREGANO

I jokingly tell my clients that oregano kills everything in its path except healthy tissue and beneficial bacteria, but it’s almost true. Oregano, particularly the essential oil extracted from the plant, has demonstrated antimicrobial action even when antibiotics fail thanks to the highly potent plant compounds known as carvacrol and rosmarinic acid. Research in the journal Microbial Ecology in Health and Disease showed that oregano was effective against multiple strains of Klebsiella bacteria, which can sometimes be implicated in urinary tract infections. Choose a high potency product specifically designed for internal use and follow package directions.

PROBIOTICS

While the most common advice among health professionals is to take a broad-spectrum probiotic for whatever ails you, that’s simply not effective in dealing with specific health concerns like a urinary tract infection. Most probiotic strains have little to no effectiveness against the infectious microbes implicated with UTIs. It’s a far more effective strategy to supplement with the strains that have been identified in research to demonstrate effectiveness against UTIs. The two main probiotics that have demonstrated their ability to prevent UTI infections in women include: L. rhamnosus and L. reuteri so it is best to make sure your probiotic supplement includes these two strains.

THYME

While thyme is mainly used in the cooking of meat dishes and stews, it warrants a broader place in our lives, including in the treatment of urinary tract infections. That’s because it is a broad-spectrum natural antibacterial agent that has shown effectiveness against E. coli bacteria.

TURMERIC

Research in the Journal of Agricultural Food Chemistry found that the active ingredient in turmeric—a common curry ingredient—curcumin, is effective at reducing inflammation and damage to urinary tract, including the kidneys. Add a tablespoon of turmeric to your favorite curry or take curcumin supplements (follow package directions for the product you choose).

7 Alternative Flours You May Not Know About

Have you strayed from wheat flour and felt really adventurous by trying rye, garbanzo, or even nut flours such as almond or hazelnut? Well, hold onto your bread maker, because there are some pretty far-out flours you may never have heard about.

We are about to change that for you. I must admit most of them were completely new to me and made me curious about how they taste.

Before we dive into the flours you may not be aware of, here are two notable things to know:

1. Several of the flours share a characteristic: the presence of resistant starch, which is not found in wheat flour. Resistant starch is a substance that resists digestion in the gut. As a result, it offers several health benefits, such as better absorption of nutrients, acting as a prebiotic to support gut health, raising metabolism (which helps weight loss), and lowering cholesterol and triglyceride levels.
2. These flours typically are used along with other flours in baking situations, and you should look for recipes with instructions on how much you can substitute your chosen flour. When used to thicken soups or smoothies, these flours can be used alone. Another note: for the sake of comparison, one tablespoon of whole wheat flour contains two grams protein, one gram fiber, zero percent iron, and zero percent potassium.

ALTERNATIVE FLOURS

1. Banana Flour

Banana flour is a traditional food of Africa and Jamaica but has recently caught on in other parts of the world because it is gluten-free, it can be used in Paleo and primal diet plans, and it is a rich source of resistant starch.

Uncooked banana flour has a banana taste that disappears when it is cooked. The flour is made from green bananas that are peeled, chopped, dried, and then ground.

One tablespoon of banana flour provides 0.8 g protein, 3 g fiber, 278 mg potassium, and 30 mg magnesium. 

2. Cassava Flour

The fibrous cassava root (yuca) is the source of this gluten-free flour. One of the more popular things about cassava flour is its neutral flavor, which means it performs equally well in main dishes as well as in desserts.

It contains a moderate amount of resistant starch and also is easily digestible, which makes it gut-friendly for anyone who has irritable bowel disease or other similar digestive conditions.

One tablespoon contains 0.5 g fiber, 4 percent Daily Value vitamin C, and 0.5 g protein.

3. Coffee Flour

No, coffee flour is not just finely ground up coffee. It actually is a by-product made from drying the outer fruit (cherry) of the coffee plant. Since this material is typically thrown away, coffee flour is a good example of novel food repurposing. When the dehydrated coffee cherries are ground into a powder, the result resembles a flour with a spicy taste.

Coffee flour packs some significant nutrition: gram for gram it has more iron (13 percent Daily Value) than fresh spinach, more fiber (5.2 g) than whole grain wheat flour, more potassium (310 mg) than bananas, and more protein (1.5 g) than fresh kale. Coffee flour also contains as much caffeine as dark chocolate, ounce per ounce.

4. Green Pea Flour

One special feature of green pea flour is that you can use it to make green pea soup with little muss or fuss. Green pea flour is made from whole green peas, is gluten free, and high in protein.

One tablespoon of green pea flour contains no fat, about 2.5 g protein, 2.5 g fiber, and about four percent Daily Value iron.

Along with its uses in baking, soups, smoothies, and sauces, green pea flour is a super addition to guacamole.

5. Sweet Potato Flour

You may be familiar with regular white potato flour, but sweet potato flour is another experience. It has a slight sweetness and holds moisture well in baked goods.

One tablespoon of sweet potato flour can provide a significant amount of vitamin A (60 percent of Daily Value), as well as one gram fiber, a moderate level of resistant starch, and small amounts of protein, vitamin C, iron, and calcium. Since there are about 5,000 different varieties of sweet potatoes in the world, these values can vary.

6. Teff Flour

Teff is a poppy seed-sized grain that can be ground into a gluten-free flour. If you frequent Ethiopian restaurants, you may find the traditional bread called injera, which is a pancake-like fermented bread made from teff. The plant grows primarily in Ethiopia and Eritrea, and it comes in a variety of colors.

One tablespoon of the flour contains 0.4 mg iron, 1.3 g fiber, and 1.3 g protein, and it also is very high in resistant starch.

7. Wine Flour

The name of this flour is a bit deceptive; it might be accurately be called grape flour. However, wine flour is made from leftover grape skins and seeds from wine makers. Therefore, similar to coffee flour, it is made from byproducts that would otherwise be thrown away or composted.

Currently there are less than half a dozen wine flour producers in the United States, but interest is growing in this gluten-free, high nutrient flour.

One tablespoon contains two grams protein and three grams fiber. Wine flour is a good source of antioxidants and other polyphenols because it is made from grapes.

8 Little-Known Secrets to a Long, Happy Life

Most people want to live a longer life, but a long, happy life filled with vitality and good health is the most rewarding. Like Abraham Lincoln said, “And in the end, it’s not the years in your life that count. It’s the life in your years.”

Let’s take a look at how you can add years to your life and life to your years. How long you live doesn’t just depend on your diet, exercise and genetics. Research shows that other factors like relationships affect longevity and vitality.

8 SECRETS TO A LONG, HAPPY LIFE

Below are some of the things you can do to live a long life full of energy and joy.

1. Build quality relationships.

The people you spend the most time with have a huge impact on your longevity and happiness. According to an eight-decade study conducted by Harvard researchers, people with good social connections are healthier, happier and live longer.

The study findings show that it is not the number of relationships that matters but the quality. Having one or two best friends is better than having ten frenemies.

In fact, a connection to friends, family, and neighbors is a major factor in why people in Sardinia happily live to age 100 and beyond. 

2. Be meticulous.

Don’t let anyone make you feel bad for being careful and keen to detail. This trait can help you live longer than your carefree friends.

According to one of the biggest studies on longevity, people who are well organized, disciplined, persistent, and hardworking live longer than their laidback counterparts. The study explains that meticulous people are more likely to make better diet choices, follow doctor instructions, avoid drugs and choose better marriage partners.

3. Laugh and smile more.

Remember to laugh cheerfully every day for a healthy life. Laughing or smiling doesn’t just boost energy and reduce stress. Research shows that laughter can lower risk of high blood pressure, heart disease, diabetes, and arthritis.

It is important to mention that research hasn’t established a direct link between laughter and longevity.

4. Eat unprocessed foods.

You probably know that diet affects how long we live. Unprocessed foods — such as vegetables, nuts, fruits, and healthy fats like olive oil — can help you live longer.

Add these seven foods to your diet to lengthen your lifespan and keep your heart healthy.

5. Set daily goals.

Having something to look forward to every day will keep you motivated, and purposeful living can reduce chances of being depressed.

In places like Japan where there are many centenarians (a person who lives beyond 100 years), there is a lot of emphasis on living a life of purpose. Try to plan what you will do the next day before going to bed.

6. Walk every day.

I’ve talked about the benefits of walking in my previous articles. Going for a short walk every day can help you lose weight, reduce stress, strengthen your bones and improve heart health.

Even though I haven’t found research directly linking walking to longevity, it is clear that walking is an everyday activity in regions where people live longer. Other light exercises like tai chi, yoga, and stretching can also keep you young.

7. Meditate every day.

You are not doing yourself any good by putting off meditation. Meditating for a few minutes every day can reduce stress, increase energy and boost longevity.

Research shows that meditation can help keep your cells young since it lengthens telomeres. It can even change your genes! Even short sessions of one to five minutes can be beneficial.

8. Fast at least once a month.

Does even the thought of fasting make you feel hungry? The truth, is fasting doesn’t trigger hunger pangs as most people assume. You may feel hungry for the first few hours, but that hunger will soon disappear.

Studies have linked fasting or caloric restriction to healthy aging. People who fast frequently have lower risk of cognitive decline and early death.

28 Interesting General Facts

Altered Street Signs By Clet Abraham