1 – Cholesterol Is Crucial For Optimal Health
Many Doctors are critical of higher cholesterol numbers and prescribe statin drugs (cholesterol lowering drugs) without realizing the devastating health effects they can have on their patients. The major problems many experience while taking statins long term are: diabetes, cancer, dementia, Alzheimer’s disease, sexual dysfunction, muscular dysfunction, and suppression of the immune system (just to name a few). An important aspect of cholesterol is understanding the difference between HDL and LDL cholesterol. Many doctors will tell you HDL is good and LDL is bad. However, cholesterol levels are not as black and white when we look closer. For instance, there are multiple subtypes of HDL and LDL cholesterol respectively . The smaller dense particles are the less desirable types of cholesterol because they cause the blood to become sticky and more prone to clotting. The large fluffy particles are the more favorable type. They act as a sort of street sweeper for your arteries.
Cholesterol is a necessary cofactor for the synthesis of vitamin D from the sun’s UVB rays (eat those eggs!). Since the brain is made of around 60% fat, dietary intake of cholesterol has the potential to boost cognitive function. The Planck Institute of Experimental Medicine conducted a study in lab mice. The mice had a neurological condition called pelizaeus-merzbacher disease (a condition similar to Alzheimer’s disease). The mice were put on a diet rich in cholesterol. Within 6 weeks the myelin sheaths in their brain partially regenerated and the progression of the disease halted. The Myelin sheathes are a layer of lipoproteins (fats and proteins) that protect the axons (pathways which neurotransmitters travel) shielding the brain from harmful free radicals. Other important aspects of cholesterol are the balancing of hormones, tissue repair, and cellular function. Make no mistake, cholesterol is ESSENTIAL for life itself. Dr. Ben Bikman says that people that have elevated cholesterol tend to live the longest lives.
2 – Eat More Fat
Eating foods rich in the right kinds of fats can also be a significant part of a healthy diet. Ideally we should be eating a lower amount of carbohydrate in conjunction with higher fat to mitigate inflammatory markers. Eating a diet higher in fat you will reap the full benefits of fat soluble vitamins (vitamins A,D,E, and K). Simply putting a source of saturated fat like butter on your steak, not only tastes incredible, but has the ability to keep hunger at bay for a longer time than eating the steak by itself. While fat is the most calorically dense macronutrient, (9 calories per gram) it has the least impact on insulin (energy storage hormone) levels. In addition to stabilizing insulin levels, eating fat also balances other hormones like testosterone and estrogen.
Other essential fats are polyunsaturated fats like EPA and DHA (omega 3 fatty acids). If you aren’t eating fish regularly, taking a fish oil supplement daily would be highly beneficial. Omega 3’s help with heart health, depression, lower triglycerides, and promote joint health. Other polyunsaturated fats are omega 6. Although omega 6 fats are a necessary, eating too many omega 6 increases inflammation. Ideally we want our omega 3 to 6 ratio to be around 1:1. Monounsaturated fats are another beneficial fat that can reduce cancer risk and promote weight loss. Monounsaturated fats are found in foods like avocados and olive oil. This is only a brief summation of the topic of dietary fats.
Some fats to avoid completely are trans fats. Trans fats increase the small dense cholesterol particles and have been shown to cause cancer, increase inflammation and cause heart disease. Trans fats are commonly labeled as hydrogenated or partially hydrogenated oils. Common foods with trans fats include: microwave popcorn, fried foods, margarine, shortening, non dairy creamers, baking mixes and frosting.
3 – All Disease Begins In The Gut
The gut is the epicenter of our immune system. Hippocrates was accurate when he stated thousands of years ago, “All disease begins in the gut”. Some would argue that some disease is inherited genetically, but if we look into the study of epigenetics we would discover that environmental influences switch on and off certain genes. Some health experts refer to the gut as the “second brain”. They argue that gut health is a reflection of overall mood and well being. Did you know that 80% of serotonin we produce is made in our guts?
Prebiotics are fibrous foods that feed the healthy flora in our guts. Prebiotics are primarily derived from plant sources. They include leafy green vegetables, flax seeds, chia seeds, and psyllium (just to name a few). Probiotics are various strains of yeasts and bacteria that live in the microbiome of our gut. The main function of these are to break down the nutrients from the food that we eat. Probiotics are found in fermented food and beverages. Homemade sauerkraut. pickles, kombucha, aged cheeses, greek yogurt, and kefir. When the homeostatic state of a gut is compromised, candida overgrowth can occur, resulting in a condition called leaky gut syndrome. Leaky gut syndrome happens when the stomach lining is damaged and toxins leak into the bloodstream. This can cause many different health complications and diseases. Some symptoms of leaky gut include: food sensitivities, arthritis, eczema, psoriasis, type 1 diabetes, and digestive disorders.
4 – Exercise Boosts Mood; Increases Insulin And Leptin Sensitivity
Many people exercise with the intention of burning calories. While the burning of calories is a product of exercise, it is only a minor reason for doing so. Exercise release endorphins in the brain, which can reduce anxiety, reset circadian rhythm, boost metabolism, and relieve depression. These reasons alone should be enough for anyone to exercise. Other critical elements to exercise are increased insulin sensitivity and leptin sensitivity. When insulin sensitivity is increased, your body uses less insulin to normalize blood glucose levels. Leptin is the hormone that regulates hunger satiety, meaning you will feel full quicker, when leptin sensitivity increases. Many people are believers in HIIT (high intensity interval training) exercise. HIIT involves brief moments of explosive exertion followed a slightly longer time of lower intensity, then back to higher intensity.
5 – Fasting Is Beneficial To Your Health
Fasting is a something that can make people cringe at the very mention of it. In America we’ve grown accustomed to eating a meal every 3-4 hours three times a day. Fasting is one of the best ways available to rebuild our immune system, boost mood, and repair the digestive system. There’s also another type of fasting called intermittent fasting. Intermittent fasting involves eating meals within a time frame and fasting the remainder of the day. For instance, an 18:6 intermittent fast involves 18 hours of fasting and a 6 hours to eat your meals. Normally intermittent fasting involves eating one large meal or two smaller meals. Fasting has the ability to balance blood glucose and lower insulin and has the potential to put type 2 diabetes into remission!
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