by Dr Gene | Feb 1, 2025 | Oral Health
A recent study out of Japan published in Scientific Reports (28 June 2023) found that your tooth-brushing habits are directly related to your cardiovascular health and longevity. We all know how important it is for us to brush our teeth regularly. Brushing helps prevent decay and gum disease, and it helps to keep our breath fresh. But what this study discovered was that when you brush, it is equally important! 1675 patients who were over 20 years old and hospitalized for various reasons were followed. They were divided into four groups according to their brushing habits: a) no brushing; b) morning only brushing; c) morning and night brushing; d) night brushing only. The findings were significant! Those who brushed morning and night, or only at night, had significantly higher survival rates for cardiovascular disease than those who brushed only in the morning or didn’t brush at all! The results were even more significant for smokers who only brushed in the morning.
It isn’t news that there is a connection between mouth health and heart health, but this study shows a strong connection between when you brush and heart health. It isn’t enough to brush only when you get up in the morning. What is important is that you brush after your last meal at night, right before going to sleep. The exact reasons for this aren’t fully known, but we do have some strong guesses:
- Bacteria that stay on teeth and in between the gums and bone around teeth cause periodontal or gum disease, and gum disease leads to cardiovascular disease.
- Teeth that are lost because of cavities or gum disease from mouth bacteria that linger on teeth overnight cause a person to chew less efficiently. Because of this, their bodies can’t properly process nutrients from food, leading to lower levels of health.
- Excess mouth bacteria that linger on teeth overnight directly affect gut health by increasing the ratio of bad bacteria in the gut, which in turn directly affects the body’s overall health.
- Excess mouth bacteria affect a person’s overall immune response, weakening the body and significantly increasing the risk of immune diseases.
- Excess oral bacteria is known to cause chronic inflammation throughout the body, dramatically increasing the body’s inflammatory response. Chronic inflammation is tied to poor gut health, joint pain, and increased risk of chronic metabolic diseases and cancer.
- Excess bacteria in the mouth travel throughout the bloodstream and can reach every organ, including the brain. This has been linked to a decline in memory and brain function, as well as Alzheimer’s Disease.
Brushing and good oral hygiene is not just about cavities. It is a part of being healthy, staying healthy, and living a longer and more vital life. For some, good oral hygiene involves a significant change in lifestyle and habits; for others, it is simply improving how and when you brush. These are some important tips to follow:
- Brush in the morning (preferably after breakfast), and before going to sleep. If you can, brush after lunch also.
- Clean in between your teeth at least once daily before bed using floss or brushes and dental pics designed to clean in between teeth and by the gums.
- Keep your gut healthy by including whole foods and probiotic foods in your diet.
- Have regular dental examinations and cleanings at least twice a year to remove calcified materials like tartar and stains from your teeth.
Small changes in your habits can change your smile, change your health, protect your heart, and help you live a longer and more vital life.
by Dr Gene | Jan 29, 2025 | Gut Health
So many people are unaware that “gut health” is essential for overall health and wellness. A healthy gut is the foundation for wellness. More than just a “flexible pipe” that carries and disposes of waste, the gut is the garden bed of an estimated 40 trillion bacterial cells – your microbiome – that helps to digest our food properly, fight disease, and remain balanced and healthy. Approximately 70% of our immune system is in our gut. Nutrients from food can’t reach our cells if they aren’t absorbed and dispensed properly. We all have over 200 different species of bacteria, viruses, and fungi in our digestive tract. Add foods that feed the good bugs (probiotics) and avoid the foods and medicines that kill or inhibit a healthy microbiome.
We all have over 200 different species of bacteria, viruses, and fungi in our digestive tract. So before you purge, try looking for ways to add foods that will feed the good bugs. If you let them, the good will outshine the bad!
Many gut issues are caused by inflammation, and one of the best ways to stop inflammation is to eat a regular diet of anti-inflammatory foods. Examples are:
- Tomatoes
- Olive oil
- Leafy vegetables such as spinach, kale, and collards
- Nuts
- Fatty fish like salmon, tuna, and mackerel
- Fruits such as blueberries, cherries, oranges, and strawberries
- Stay hydrated with plenty of water, don’t overdo the alcohol, and eat foods high in fiber. Examples are:
- Whole-grain products
- Fruits
- Vegetables
- Beans
- Peas
- Nuts
- Seeds
- Oats
- Potatoes
- Barley
Add fermented foods like pickles, kombucha, kefir, sauerkraut, tempeh, and miso to supercharge your gut health, and add probiotic foods like yogurt from active cultures and cheese.
On the other side of the spectrum, you should AVOID foods that cause inflammation, such as processed sugar, processed food, fast food, highly processed vegetable oils, and fast foods. It is best to stick to whole foods, whole grains, unpackaged, and non-processed foods with minimal additives for the highest level of health.
Make sure you move. Exercise and movement keep everything flowing properly in our guts and are so important for gut health.
With a healthy gut, losing weight, maintaining weight, and living a healthier life are within your reach!
by Dr Gene | Jan 24, 2025 | Health
Stress has become an inescapable part of modern life. Between the demands of work, family obligations, and the constant influx of digital information, the mind is often left in a state of perpetual tension. This chronic stress takes a toll not only on mental well-being but also on physical health, contributing to conditions like hypertension, insomnia, and even a weakened immune system. As such, learning effective methods to manage stress is essential for anyone seeking a more balanced, healthier life. Among the various tools available for stress management, breathing exercises stand out for their simplicity, accessibility, and profound impact.
Breathing is one of the few bodily functions that occurs both automatically and voluntarily. While we don’t need to think about it to stay alive, conscious control of the breath can unlock many benefits, particularly when managing stress. Breathing exercises work by engaging the parasympathetic nervous system—the body’s rest-and-digest mechanism. When we’re stressed, the sympathetic nervous system, responsible for the fight-or-flight response, takes over, causing our heart rate to increase, muscles to tense, and breathing to become rapid and shallow. By slowing and deepening the breath, we signal to the brain that it’s safe to relax, which in turn reduces the physiological symptoms of stress.
The benefits of breathing exercises extend beyond immediate stress relief. Regular practice can lead to improved emotional regulation, better focus, and even enhanced resilience in the face of future stressors. Research has shown that individuals who practice controlled breathing exercises experience lower levels of cortisol, the primary stress hormone. Furthermore, these exercises can improve cardiovascular health by lowering blood pressure and heart rate, making them an excellent long-term strategy for well-being.
At first glance, breathing exercises and meditation might appear to be very similar practices; indeed, they share common goals. Both aim to quiet the mind, promote relaxation, and improve self-awareness. However, there are distinct differences between the two. Meditation typically involves focusing the mind on a particular object, thought, or activity, such as a mantra or visualization, with the goal of achieving mental clarity and emotional calmness. Breathing exercises, on the other hand, focus specifically on the act of breathing—controlling the rate, depth, and pattern of inhalation and exhalation.
One key similarity is that both practices require mindfulness or the act of paying attention to the present moment without judgment. Whether you’re meditating or engaging in a breathing exercise, being mindful enhances the effectiveness of the practice. Another shared benefit is the reduction of anxiety and depression. Numerous studies have shown that both meditation and breathing exercises can lead to decreased symptoms of these mental health conditions. However, the main difference lies in accessibility and ease of practice. While meditation often requires a quiet space and a set amount of time to be effective, breathing exercises can be done almost anywhere—in the car, at your desk, or even in the middle of a stressful meeting.
There are many types of breathing exercises, each with its unique method and benefits. One of the simplest and most popular techniques is diaphragmatic breathing, also known as belly breathing. This exercise involves breathing deeply into the diaphragm rather than shallowly into the chest. As the abdomen expands, it allows for a fuller breath, promoting relaxation and reducing tension.
Another effective method is the 4-7-8 breathing technique, popularized by Dr. Andrew Weil. In this exercise, you inhale through the nose for four counts, hold your breath for seven counts, and exhale slowly through the mouth for eight counts. This practice not only calms the mind but also helps lower blood pressure and improve sleep quality.
Box breathing, also known as square breathing, is another technique that military personnel and athletes often use to stay calm under pressure. It involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and then holding again for four counts. This structured approach is especially useful for those who struggle with racing thoughts or anxiety.
Alternate nostril breathing, or Nadi Shodhana, is a yogic practice that involves closing one nostril while inhaling and then alternating nostrils during exhalation. This technique balances the body’s energy channels, promotes mental clarity, and enhances overall well-being.
Beyond these techniques, practices such as humming bee breath (Bhramari) and resonance breathing have gained popularity for their ability to induce a deep sense of calm. The humming sound in Bhramari stimulates the vagus nerve, which plays a crucial role in activating the parasympathetic nervous system. Resonance breathing, on the other hand, involves taking breaths at a rate of about six per minute, which is believed to synchronize heart rate variability and promote a state of coherence between the heart and brain.
Incorporating breathing exercises into daily life doesn’t require a significant time commitment. Even a few minutes of deep breathing can make a noticeable difference in how you feel. For those new to the practice, it may help to set aside specific times during the day—perhaps first thing in the morning, during a lunch break, or before bed—to establish a routine. Over time, as the practice becomes more familiar, it can be employed in moments of acute stress, providing an immediate sense of relief.
Breathing exercises offer a natural, cost-free way to manage stress, improve mental clarity, and enhance overall health. Unlike medications or other interventions, they carry no side effects and can be tailored to fit individual needs and preferences. While they are not a panacea and may work best when combined with other stress-reducing strategies, such as regular exercise, a healthy diet, and sufficient sleep, they are a valuable tool in anyone’s wellness arsenal.
In conclusion, learning to control your breath is akin to learning to control your state of mind. With practice, you gain the ability to shift from a state of tension to one of calm, from reactivity to responsiveness. This is a powerful skill in a world that often feels overwhelming. The key is consistency, whether you turn to diaphragmatic breathing, the 4-7-8 method, or alternate nostril breathing. The breath is always with us, ready to guide us back to a state of balance whenever life threatens to throw us off course. By making breathing exercises a regular part of your life, you may find relief from stress and a deeper connection to yourself and the present moment.
by Dr Gene | Jan 22, 2025 | Health
Fasting is the single greatest natural healing therapy. It is nature’s ancient, universal remedy for many problems.
Intermittent fasting has a significant impact on the body, and that is obvious. If it didn’t, no one would have even attempted to apply it to their daily lives because what would be the point? However, many debates have been about whether its impact on the body is positive or negative. While there are some negative articles regarding intermittent fasting, the majority are overwhelmingly positive. Intermittent fasting is refraining from consuming food and beverages for a set period (Irvin, 2020). Research has found that intermittent fasting can lead to greater weight loss than just a calorie restriction alone (Irvin, 2020). However, that’s not the only impact it has on the body. These are the proven benefits of making intermittent fasting a part of your lifestyle:
– Long-term Weight Loss
– Cell Cleansing
– Release of Growth Hormones
– Improved Cardiovascular Health
– Lower Blood Sugar Levels
– Moderate Blood Pressure
– Improved Cholesterol Levels
– Decreased Cellular Inflammation
– Increased Life-Span
– Improved Cognitive Performance
– Improved Mood
– Enhanced Mental Clarity
Intermittent Fasting is a lifestyle with numerous and significant health benefits. The focus is not on “what to eat”, but instead on “when to eat”. It is a flexible lifestyle, whose health benefits are too numerous to simply ignore!
by Dr Gene | Jan 19, 2025 | Health
A new study published in Nature Food (20 Nov 2023) adds to what we know to be true – that eating a healthy diet can add years to your life. This study goes even further, which is true even if you change your ways in middle age! The researchers from the UK followed nearly a half-million people over a period of years. And the findings? The longevity gains were substantial! If a person changes from an unhealthy to a healthy diet in their 40s, more than a decade of longevity is gained. Longevity gains decrease as older people are when they change their diet, but the gains are still substantial, even into the 70s!
What is “unhealthy”?
- Regularly eating processed sugars.
- Routinely drinking sweetened beverages.
- Eating processed and packaged foods.
- Eating foods prepared with seed oils.
The biggest enemies when it comes to diet are sugar, processed seed oils, and processed and pre-packaged foods. These all are associated with obesity, diabetes, cardiac disease, and cancer.
And a “healthy” diet? Think ‘whole foods! Nuts, fruits, and whole grains are all connected with longer life spans. Beans, along with a variety of vegetables of all different colors. Oils like olive and peanut oil are “healthy” oils for cooking and dressing food. Fish and seafood are a great source of protein, vitamins, and healthy oils. So are eggs. Well-sourced meat is ok, but not as a staple. Dairy foods like milk and cheese are good when the rest of the diet is balanced. Foods that are well-sourced, organic, unpackaged, not industrially prepared, and free of additives and pesticides are always the best choices.
And what diet incorporates all of this? The Mediterranean Diet is long known for its health benefits, especially in terms of disease prevention and longevity. Blue Zone areas all incorporate elements of this diet, which is based on vegetables, beans, nuts, fruits, whole grains, high-quality olive oil, seafood, and moderate amounts of meat. These are all locally sourced whole foods. However, despite decades of sensible, balanced nutrition, it can be hard to maintain.
Whether you are 40 or 70, changing your diet is all the medicine you need to help your body get healthy, stay healthy, and live longer.
