Natural Health News

Vitamin K is a fat-soluble vitamin that occurs in two forms, K1 (phylloquinone), found abundantly in green leafy vegetables, and K2. Vitamin K2 has several subforms, known as menaquinones, which are designated MK-4 through MK-13. These subforms differ primarily in the length of their side chains, which affects their distribution in the body, sources in the diet and specific biological functions. MK-7 through MK-13 are produced by various strains of bacteria in the gut, while MK-4 is primarily found in animal-based foods such as eggs, dairy products (like cheese and butter) and certain meats (especially liver). Vitamin K1 and K2 play pivotal roles in various body functions, including bone health. In fact, being deficient in vitamin K is closely linked to an increased risk of fractures and osteoporosis, a condition characterized by weakened bones and a heightened susceptibility to breaks. Recent studies highlight that individuals with optimal vitamin K levels exhibit greater bone mass and a lower incidence of fractures. For instance, research demonstrates that vitamin K is essential for the production of a protein that’s vital for bone mineralization.1 Additionally, vitamin K2 has been shown to work synergistically with vitamin D, enhancing bone mineral density and overall bone quality. These findings underscore the importance of maintaining adequate vitamin K levels through diet or supplementation to support bone health effectively. Understanding Vitamin K’s Bone-Strengthening Benefits Vitamin K is a key player in maintaining bone strength and preventing arterial calcification, ensuring that calcium is directed to where it’s needed most — your bones and teeth, not your arteries. • Vitamin K1 (phylloquinone) supports vascular health and bone retention — This form of vitamin K reduces calcification in blood vessels while helping bones retain calcium, preventing unnecessary calcium buildup in the arteries. • Vitamin K2 (menaquinone) activates vitamin D and directs calcium — K2 works by activating vitamin D-dependent proteins, allowing calcium to be efficiently transported out of the arterial system and into bones and teeth.2 • Vitamin K is vital for the carboxylation of osteocalcin — This is a process that enhances bone strength. It might sound complex, but it’s actually a straightforward process. To understand this, you must first know what osteocalcin is — this is a small protein produced by osteoblasts during bone formation.3 • Carboxylation transforms osteocalcin into a functional hormone — Carboxylation is a process wherein osteocalcin is transformed from a simple protein into a sophisticated hormone involved in bone metabolism and broader metabolic regulation. When your body lacks sufficient vitamin K, the carboxylation of osteocalcin is impaired. This means that osteocalcin cannot effectively bind calcium to the bone matrix. Over time, this contributes to osteoporosis, where bones become porous and more prone to fractures. • Vitamin K deficiency increases cardiovascular risk — When calcium is not directed to your bones where it’s needed most, it not only decreases bone mineral density and increases fragility, but also puts you at risk of cardiovascular conditions. This is because calcium accumulates in places like your blood vessels and arteries instead. • Common causes of vitamin K deficiency — The underlying causes of vitamin K deficiency often stem from poor dietary intake, certain medical conditions or the use of medications that interfere with vitamin K absorption. For instance, individuals with gastrointestinal disorders struggle to absorb this nutrient effectively. Additionally, long-term use of antibiotics disrupts gut bacteria, reducing your body’s natural production of vitamin K. To learn more about the differences between vitamin K1 and K2, read “Vitamin K1 vs. K2 — Understanding Their Distinct Roles in Your Health.” Vitamin K Plays an Essential Role in Enhancing Bone Health A recent study investigated the multifaceted roles of both vitamin K1 and K2, as well as vitamin K-dependent proteins, in maintaining bone health, particularly emphasizing their interaction with vitamin D and their effects on calcium metabolism. The research aimed to determine how these vitamins work together to support bone integrity and prevent conditions like osteoporosis.4 • Vitamin K activates key bone-building proteins — Vitamin K facilitates the carboxylation of osteocalcin and matrix Gla-protein (MGP), which are essential for binding calcium within the bone matrix. MGP is also a potent inhibitor of arterial calcification. • Vitamin K enables calcium-binding through carboxylation — One of the researchers’ key findings was that vitamin K acts as a necessary cofactor for enzymes that convert glutamic acid residues in proteins into gamma-carboxyglutamic acid residues. This chemical transformation is important for osteocalcin to effectively bind calcium. According to the researchers: “The important effects of vitamin K on Ca and skeletal homeostasis are known to be mediated through its role as a cofactor for the γ-glutamyl carboxylase enzyme that promotes conversion of glutamate (Glu) residues to gamma-carboxyglutamic (Gla) residues in the post-translational carboxylation of osteocalcin (OC) and matrix Gla protein (MGP). This may have a significant impact on osteogenesis.”5 • Vitamin K2 plays a key role in bone remodeling — The study also revealed that vitamin K2 plays a significant role in bone remodeling. It assists in directing calcium to the bones and prevents its deposition in soft tissues, which leads to vascular calcification. This dual action supports both bone and cardiovascular health. • Vitamin K and vitamin D work together to regulate calcium balance — The research highlighted the synergistic relationship between vitamins K and D in regulating calcium homeostasis. Vitamin D enhances calcium absorption in the gut, while vitamin K ensures that the absorbed calcium is appropriately utilized by the bones. This collaboration between the two vitamins is essential for maintaining optimal bone density and reducing the risk of fractures. “Vitamin D exerts effects directly on osteoblasts by promoting osteoblast maturation and OC synthesis. The multiple effects of vitamin D on bone are associated with a high expression of the vitamin D receptor in several types of bone cells.”6 • Researchers identified biomarkers for vitamin K status — The ratio of carboxylated osteocalcin (cOC) to undercarboxylated osteocalcin (ucOC) was used to assess functional vitamin K levels in the body. A lower cOC-to-ucOC ratio indicated an inadequate vitamin K status, which was associated with increased bone loss and a higher risk of hip fractures. The biological mechanisms underlying these findings involve vitamin K’s role in activating proteins that regulate calcium placement in the body. By enabling osteocalcin and MGP to bind calcium effectively, vitamin K ensures that calcium is deposited in the bones rather than in the arteries or other soft tissues. How Does Vitamin K’s Influence Energy Metabolism and Blood Sugar Levels? Another recent study published in the journal Nutrients explored the role of vitamin K in both bone health and energy metabolism.The research aimed to determine how vitamin K interacts with proteins involved in bone formation and how its deficiency could impact overall metabolic processes.7 • Vitamin K is essential for both bone integrity and metabolic health — The study focused on individuals with varying levels of vitamin K intake, analyzing their bone integrity and insulin sensitivity. Findings revealed that adequate vitamin K levels are essential for maintaining strong bones and regulating blood sugar levels, highlighting this nutrient’s importance in inhibiting conditions like osteoporosis and diabetes. • Osteocalcin links vitamin K to both bone and glucose metabolism — Activated osteocalcin contributes to bone strength and influences how the body regulates insulin and blood sugar levels. This dual function means that vitamin K deficiency could lead to both weakened bones and impaired glucose metabolism, heightening the risk of developing diabetes. “[V]itamin K deficiency in the bone results in a lower production of OC and a low serum level of OC, predisposing to a state of glucose intolerance and diabetes mellitus that may then enhance bone matrix deterioration via the production of cross-linked advanced glycation end products (AGE), which have been further associated with bone fractures after adjustment of confounders. We believe that as a whole, vitamin K deficiency plays an important role in glucose metabolism, ultimately leading to a disturbance of bone quality,” the researchers reported.8 • Vitamin K prevents arterial calcification and cardiovascular disease — In addition to its effects on bone and energy metabolism, vitamin K was found to play a role in preventing the calcification of soft tissues, such as blood vessels. This prevents the hardening of arteries, which is a significant risk factor for cardiovascular diseases. The research emphasized that vitamin K ensures calcium is directed to the bones rather than accumulating in the arteries • Uncarboxylated osteocalcin (ucOC) is a marker of vitamin K deficiency — The study identified specific markers for vitamin K deficiency, such as elevated levels of uncarboxylated osteocalcin (ucOC) in the blood. Monitoring these markers will help in early detection of vitamin K insufficiency, allowing for timely interventions to maintain bone density and metabolic health. • Low vitamin K intake is linked to a higher risk of fractures — Individuals with low vitamin K intake were found to have a higher incidence of hip and vertebral fractures across different populations. The research underscored the importance of maintaining adequate vitamin K levels through diet or supplementation to significantly reduce the risk of such fractures. Your Microbiome Also Influences Your Bone Health In related news, a recent review published in the Gut Microbes journal explored how the gut microbiome, which is the community of microorganisms living in your intestines, works in collaboration with vitamin K2 to maintain strong and healthy bones, highlighting how these microorganisms contribute to bone density and the overall integrity of your skeletal system.9 • Gut bacteria naturally produce vitamin K2 — The research focused on understanding how variations in the gut microbiome affect the risk of developing bone-related conditions such as osteoporosis. It was found that certain beneficial gut bacteria species, like Bacteroides and Lactococcus lactis, produce vitamin K2 and help maintain adequate levels of this nutrient. • Dysbiosis lowers vitamin K2 levels, weakening bones — One of the key findings was that disruptions in the gut microbiome, a condition known as dysbiosis, decreases your vitamin K2 production,10 compromising bone strength and increasing your risk of fractures and osteoporosis. Vitamin K2 produced by gut bacteria activates proteins that are essential for bone formation and mineralization, and maintaining a balanced and healthy gut microbiome is essential for ensuring the proper synthesis of vitamin K2. • Probiotics and prebiotics enhance bone health —The review also discussed the role of probiotics and prebiotics in enhancing bone health. Probiotics are live beneficial bacteria that are consumed through fermented foods or supplements, while prebiotics are non-digestible food ingredients that promote the growth of these healthy bacteria.11 Incorporating probiotics and prebiotics into your diet supports your gut microbiome, leading to increased production of vitamin K2 and improved bone density. • The gut microbiome supports calcium and vitamin D absorption — The study also highlighted the interconnectedness between the gut microbiome and other aspects of bone metabolism, such as hormone regulation and immune system function. Your gut bacteria influence the absorption of calcium and vitamin D as well, both of which are vital for bone health. Additionally, a healthy gut microbiome helps modulate the immune system, reducing inflammation that negatively impacts bone integrity. • Antibiotics disrupt vitamin K2 production — The review also pointed out that antibiotic treatments, which disrupt the gut microbiome, lead to a significant reduction in vitamin K2 production.12 This not only affects bone health but also emphasizes the importance of being cautious when taking antibiotics, to preserve the beneficial bacteria responsible for maintaining bone integrity. For a deeper dive into vitamin K’s role in bone and heart health, read “Vitamin K 101 — Essential Basics for Bone and Heart Health.” Egg Yolks Are Your Best Source of Vitamin K2 as MK-4 Egg yolks are among the highest dietary sources of MK-4, a vital form of vitamin K2 that plays an important role in bone health, cardiovascular function and calcium regulation. Including egg yolks in your diet significantly contributes to your MK-4 intake, supporting various aspects of your health. • Egg quality is important — You need to be careful about your egg sources as most commercial egg sources — even free-range organic — have high PUFA levels as they are fed grains like soy and corn. • Chickens should be fed low-PUFA grains for optimal egg quality — Ideally, chickens should be fed rice, barley and split peas. I personally eat six egg yolks a day from chickens who are fed this and have 80% less linoleic acid than regular chickens. Below is a comprehensive overview of egg yolks as a top source of MK-4, along with additional dietary sources and considerations. Six Key Steps to Enhance Bone Health Through Vitamin K To optimize your vitamin K levels and support optimal bone and overall health, consider the following recommendations: 1. Add more green leafy veggies into your diet — They are some of the best sources of vitamin K1. Collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage and lettuces are good choices.13 2. Boost your natural vitamin K2 production — Enhance your body’s natural vitamin K2 levels by incorporating fermented foods such as natto and fermented vegetables cultivated with specific bacterial cultures. Additionally, consume grass fed animal products like egg yolks, liver and grass-fed dairy to support K2 production. 3. Optimize your vitamin K2 supplementation — Supplement with 180 to 200 micrograms of vitamin K2, ideally in the MK-7 form, daily, combined with 1,000 IU of vitamin D3 and 400 mg of magnesium. This combination ensures optimal absorption and effectiveness, working synergistically to strengthen bones while protecting against arterial calcification. You should also time your vitamin K2 intake strategically. Take vitamin K2 supplements with your fattiest meal of the day since it’s fat-soluble. This maximizes absorption and allows vitamin K2 to activate osteocalcin. Consistent timing helps maintain steady levels of vitamin K2 for optimal bone and heart protection. 4. Balance key nutrient cofactors — Ensure sufficient intake of calcium, magnesium, vitamin D3 and vitamin K2 through both diet and supplementation. These nutrients collaborate to build and maintain bone density, promoting proper calcium utilization and bone matrix formation for optimal bone health. 5. Support your gut microbiome — Maintain a healthy intestinal environment to naturally boost vitamin K2 production. Focus on whole, unprocessed foods and consider targeted probiotic supplementation tailored to your microbiome. 6. Focus on bone-building exercises — Regular weight-bearing movement stimulates bone formation while K2 ensures proper calcium deposition. Walking, resistance training and bodyweight exercises work together with K2 to strengthen your skeleton. The combination reduces fracture risk far more than supplementation alone. Frequently Asked Questions (FAQs) About Vitamin K and Bone Health Q: What’s the main role of vitamin K in bone health? A: Vitamin K helps direct calcium into bones, making them stronger and reducing the risk of fractures. It also prevents calcium from building up in arteries, which protects heart health. Q: Do I need both vitamin K2 and vitamin D? A: Yes, they work together. Vitamin D helps your body absorb calcium, and vitamin K2 ensures it gets used for bone-building instead of accumulating in arteries. Q: Can vitamin K2 help prevent osteoporosis? A: Studies show that vitamin K2 improves bone mineral density and lowers fracture risk by activating osteocalcin, a key protein for bone formation. Q: How much vitamin K2 should I take daily? A: For optimal bone and heart health, aim for 180 to 200 mcg of vitamin K2 (MK-7) daily. Taking it with a meal that contains healthy fats improves absorption. Test Your Knowledge with Today’s Quiz! Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article. How can you ensure you’re not paying for added water in your chicken? Buy conventionally processed chicken labeled “enhanced” for juiciness Choose air-chilled chicken from industrial processors for better weight control Select pasture-raised chicken processed without water injections Selecting pasture-raised chicken processed without water injections ensures you’re paying for actual meat, not added water, salt and phosphates that can increase weight by up to 15%. Learn more. Pick chicken with “natural flavoring” to avoid unnecessary additives

Heart failure is a growing problem in America. According to a study published in the Journal of Cardiac Failure, around 6.7 million Americans over the age of 20 have heart failure, and this figure is expected to reach 8.5 million people by 2030.1 Globally, it is one of the most prevalent and life-threatening conditions, affecting more than 37 million people.2 In heart failure, the cardiac muscle has weakened to the point that it cannot pump enough blood to meet your body’s needs. When this happens, you begin to experience symptoms such as persistent fatigue, shortness of breath, swelling in the legs and fluid buildup in the lungs. Left untreated, heart failure leads to chronic disability, repeated hospitalizations and early death. While heart failure is already life-threatening on its own, what many people don’t realize is that a severe infection, such as pneumonia or sepsis, significantly increases the likelihood of its development in the years that follow — even if you had a healthy heart in the first place. Study Finds Severe Infections Double Your Risk of Heart Failure In a study published in the Journal of the American Heart Association, researchers examined the connection between severe infections and heart failure, highlighting the importance of reducing your risk for contracting such diseases. They analyzed data from 14,468 adults who participated in the Atherosclerosis Risk in Communities (ARIC) study, tracking their health outcomes over 27 years.3 • The impact of severe infections — The findings revealed that individuals hospitalized for infections, such as pneumonia, sepsis or urinary tract infections (UTIs), were more than twice as likely to develop heart failure compared to those who had never been hospitalized for an infection. The participants, aged 45 to 64 years at the study’s onset, had no prior diagnosis of heart failure. From 1987 to 2018, 46% of them (6,673 participants) experienced at least one infection-related hospitalization. • Heart failure stems from infections — The researchers found that hospitalizations were strongly associated with both types of heart failure — heart failure with preserved ejection fraction (HFpEF) and heart failure with reduced ejection fraction (HFrEF). Specifically, infection-related hospitalizations increased the risk of HFpEF by 2.97 times and the risk of HFrEF by 1.77 times.4 The Role of Inflammation in Heart Failure Infections trigger your immune system to respond aggressively, flooding your body with inflammatory chemicals to fight off pathogens. While this response is necessary to combat the infection, the study found that this same inflammatory process also has the chance to become dysregulated, causing persistent damage to the heart muscle.5 • Inflammation doesn’t go away immediately — When the immune response lingers beyond the infection itself, chronic inflammation weakens the heart’s ability to pump blood efficiently. • Inflammatory biomarkers contribute to deteriorating heart health — The researchers described how the inflammatory biomarkers involved — like interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) — contribute to stiffening of the heart muscle. As noted by the researchers, “A normal inflammatory response prompted by an infection is characterized by the temporally restricted upregulation of inflammatory activity that occurs when an infection is present, which then resolves once the threat has passed. However, biological, psychological, environmental, and social factors may delay or prevent resolution of this acute phase and result in chronic inflammation and immune activation.”6 Infections That Pose the Greatest Risk The study identified specific types of infections that had the strongest association with heart failure risk, with respiratory infections and influenza topping the list. Bloodstream or circulatory infections (bacteremia) were also significant contributors. Other infections included urinary tract infections (UTIs), digestive infections and skin infections. Hospital-acquired infections were at the bottom of the list.7 • Certain groups face higher risk — While all participants with infection-related hospitalizations are at an increased risk for heart failure, certain groups face worse outcomes. Older adults and individuals with pre-existing conditions like diabetes or hypertension are at greater risk. As noted by the researchers.8 • Chronic disease contributes to heart failure — In a study published in Diabetes Care, “Heart failure (HF) has been recognized as a common complication of diabetes, with a prevalence of up to 22% in individuals with diabetes and increasing incidence rates.” According to the researchers, various mechanisms related to diabetes contribute to the development of heart failure, such as inflammation and mitochondrial dysfunction.9 • Heart failure builds up over time — Note that the risk of heart failure is not a short-term phenomenon. According to the featured study, most cases appeared several years after the initial infection-related hospitalization. Specifically, the average time from infection to heart failure diagnosis was around seven years, and 82% of heart failure occurred more than one year after the infection.10 Protect Yourself from Infections by Boosting Your Vitamin D Levels Based on these findings, it’s clear that protecting yourself from developing severe infections in the first place is key to lowering your risk of heart failure. One of the best ways to do that is optimizing your vitamin D levels through sunlight exposure. Not only is this strategy practical, but also economical. • The protective role of vitamin D — It supports your immune system, which helps reduce the risk or severity of infections. Specifically, it plays an essential role in synthesizing antimicrobial peptides (AMPs), including cathelicidin, which works against both Gram-positive and Gram-negative bacteria. This peptide is made by immune cells that protect your body against infection, such as skin and gut cells.11 • AMPs protect from various pathogens — In a study published in Frontiers in Microbiology, researchers noted that AMPs help protect your body against a wide range of pathogenic bacteria, “such as VRE, Acinetobacter baumannii, and MRSA in clinical medicine and S. aureus, Listeria monocytogenes, E. coli in food and Salmonella, Vibrio parahaemolyticus in aquatic products.”12 • AMPs also have antifungal benefits — Research shows AMPs also fight against fungal strains, such as Candida albicans that cause yeast infections, as well as aflatoxin, a carcinogen produced by Aspergillus flavus. They also fight against viruses by inhibiting virus attachment and virus cell membrane fusion, destroying the virus envelope and inhibiting virus replication.13 Again, getting regular, safe sun exposure is one of the best ways to boost your vitamin D levels. However, it needs to be done in a methodical way, especially if you’ve been consuming a diet high in linoleic acid (LA), which is commonly found in vegetable oils. • Minimize LA intake first — If you’ve been consuming high amounts of LA, wait at least six months before spending extended time in direct sunlight since it increases your risk of sunburn. When sunlight hits LA embedded in your skin, it breaks down into toxic metabolites that create inflammation and DNA damage. I recommend reducing your LA intake to less than 5 grams per day from all food sources. • Time your exposure properly — While you decrease your seed oil intake, avoid peak sunlight hours — typically an hour before and after solar noon. In most U.S. regions during summer, this means staying out of direct sunlight from 11 a.m. to 3 p.m. during Daylight Saving Time, or 10 a.m. to 2 p.m. in Standard Time. Gradually, as your body eliminates the accumulated LA, you can safely increase your sun exposure, eventually enjoying an hour or more of peak sunlight. • The optimal vitamin D range — Now that you know the basics to safely optimize your vitamin D, the next part is determining your level. The ideal range for optimal health and disease prevention is between 60 ng/mL and 80 ng/mL, with sufficiency starting at 40 ng/mL. To know you’re hitting the right range, get your blood tested regularly. Consider Getting Fresh Air More Often In addition to getting sunlight, spending time outside also exposes you to the healing effects of open air, which was recounted in a study published in Cureus. During the 1960s, biodefense researchers coined the term “open air factor” (OAF) to describe the germicidal properties of outdoor air capable of eliminating pathogens. Furthermore, the authors noted that ultraviolet rays from the sun rapidly inactivate viruses.14 • What is OAF? — This is something that researchers aren’t still able to strictly identify, but they believe that it’s about synergistic effects. As noted in their review of the literature, “One potential component of the OAF, the hydroxyl radical (HO), has been generated artificially and used to kill airborne pathogens.” However, the experts in atmospheric science who reviewed the available evidence in 2021 concluded that HO radicals are not directly responsible for the potent germicidal effects of the OAF.15 However, the compounds behind OAF remain a mystery, contributing to its neglect in public health recommendations. • Fresh air is good for you — Despite the mysterious nature of OAF, I advise you to take advantage of the therapeutic powers of fresh air as much as possible. To do this, increase your time spent outdoors, which also optimizes your vitamin D levels and helps fight infections. When staying indoors, make sure to open your windows to let fresh air in on a regular basis. An Inexpensive Way to Treat Sepsis Sepsis is a serious infection wherein your immune system goes haywire in response to fighting an infection, leading to symptoms such as high body temperature, mental decline and shortness of breath. According to the Mayo Clinic, more people die from it than prostate cancer, breast cancer and AIDS combined. What’s worse, an estimated 40% of adults are unfamiliar with this condition.16 • The challenges of treating sepsis — In addition to what was mentioned, the problem when it comes to treating sepsis is the prevalence of drug-resistant infections. However, Dr. Paul Marik, a critical care physician, may have found a way to save countless lives each year using a combination of two readily, inexpensive nutrients and a steroid — vitamin C, thiamine and hydrocortisone.17 • A breakthrough in sepsis treatment — In a last-ditch effort to save a woman’s life from sepsis, he decided to administer a combination of intravenous vitamin C and hydrocortisone. While everyone expected the patient to die, Marik’s attempt worked, and she recovered overnight. • Repeated tests confirmed the protocol — For the next few patients with similar conditions, Marik repeated his breakthrough combination. Eventually, he added thiamine for a variety of reasons. For example, thiamine is required to metabolize some of the metabolites of vitamin C. Studies have also shown that sepsis patients are deficient in certain vitamins, and when thiamine is administered, it reduces mortality.18 Eventually, Marik published a retrospective study in the journal Chest where he recounts how administering a combination of vitamin C, thiamine and hydrocortisone for two days reduced mortality from 40% to just 8.5%. Of the 47 people he treated, only four died due to their underlying disease — not from sepsis.19 Reduce Your Risk of Developing Sepsis with These Strategies If you do contract a severe infection like sepsis, communicating Marik’s treatment protocol to your physician could save your life. But why wait for sepsis to occur when you can prevent it in the first place? Here are five practical steps to lower your risk of sepsis: 1. Treat infections early and effectively — Don’t ignore minor infections like UTIs or skin wounds. What starts as a small, manageable infection could escalate into something worse. If you notice signs like pain during urination, redness around a wound or persistent respiratory symptoms, take immediate action. Early treatment prevents the inflammatory cascade that contributes to heart muscle damage. 2. Focus on restoring cellular energy — The damage from infections is often rooted in mitochondrial dysfunction — your cells’ ability to produce energy efficiently. One of the best ways to restore cellular energy is to optimize your carbohydrate intake. If you’ve been following a low-carb diet, consider increasing your carbohydrate consumption to 250 to 300 grams a day, depending on your activity level. Prioritize easily digestible carbs like ripe fruits and white rice, which feed your gut bacteria and support gut barrier integrity. Supporting your mitochondria helps reduce chronic inflammation and strengthens your heart’s ability to recover from infection-related damage. 3. Improve gut health to reduce endotoxin load — Infections that contribute to heart failure begin with gut dysbiosis, an imbalance in your gut bacteria that increases endotoxin production. Endotoxins entering the bloodstream trigger systemic inflammation and place added strain on the heart.20 To improve your gut health, limit fiber-rich foods if you have poor gut health, as suddenly flooding your intestines with fiber will only increase endotoxin production. Start with whole fruits and white rice before introducing more complex carbohydrates. Minimizing vegetable oils in your diet and increasing your intake of saturated fats like grass fed butter and tallow will also help reduce inflammatory load, thus supporting a healthier gut environment. 4. Take precautions in medical settings — Hospitals are hotspots for antibiotic-resistant bacteria and other harmful pathogens. If you or a loved one absolutely must go to a hospital, take proactive steps to reduce infection risk. Request that all medical personnel wash their hands before examining you, and avoid invasive procedures unless absolutely necessary, as these introduce bacteria into the bloodstream. If you’re visiting someone in the hospital, avoid touching shared surfaces and wash your hands frequently. Hospital visits are unavoidable for certain cases, but as seen in the featured study, it also presents a significant risk of infection-related heart damage, so vigilance is essential. Frequently Asked Questions (FAQs) About the Link Between Infections and Heart Failure Q: How do severe infections increase the risk of heart failure? A: Severe infections, such as pneumonia, sepsis and urinary tract infections (UTIs), trigger an excessive immune response, leading to chronic inflammation that weakens the heart muscles over time. According to research, individuals hospitalized for infections are more than twice as likely to develop heart failure compared to those who were never hospitalized for infections. Q: What role does inflammation play in heart failure development? A: When the immune system fights an infection, it releases inflammatory chemicals. While this response is essential for fighting pathogens, prolonged inflammation damages the heart muscles, making it less efficient at pumping blood. Inflammatory biomarkers like interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) contribute to heart stiffening, increasing the risk of heart failure. Q: How can people reduce their risk of severe infections and heart failure? A: One effective strategy is optimizing vitamin D levels through safe sun exposure, as vitamin D supports the immune system and helps the body fight infections. Additionally, spending time outdoors to benefit from fresh air’s germicidal properties. Improving gut health also help reduce the risk. Q: What is the connection between sepsis and heart failure? A: Sepsis is a life-threatening infection that causes widespread inflammation, which leads to long-term heart damage. A treatment protocol by Marik using vitamin C, thiamine and hydrocortisone has been shown to significantly reduce sepsis-related mortality. Early detection and treatment of infections are also crucial in preventing sepsis and its complications. Q: What steps can be taken to lower the risk of infection-related heart failure? A: To lower the risk, you need to treat minor infections promptly to prevent escalation. In addition, support your mitochondrial health with proper nutrition and gut-friendly foods, as well as avoiding excessive intake of linoleic acid (found in vegetable oils) to reduce inflammation. Lastly, take precautions in hospital settings to minimize the risk of exposure to antibiotic-resistant bacteria and regularly monitor your vitamin D levels.

Your gut, a complex ecosystem of trillions of microorganisms, plays a pivotal role in your overall health, influencing everything from your digestion to your mental well-being. This microbial community, known as your gut microbiome, is essential for maintaining homeostasis within your body. When this delicate balance is disrupted, a state called dysbiosis occurs, leading to a cascade of health issues, including inflammation and mental health conditions like depression and anxiety. Depression, characterized by persistent sadness, loss of interest and feelings of hopelessness, affects millions worldwide. Similarly, anxiety, marked by excessive worry, fear and nervousness, impacts countless lives. Mounting evidence suggests a powerful connection between your gut health and your mental state. Specifically, inflammation, often fueled by gut dysbiosis, appears to be a key player in the development and progression of both depression and anxiety. The Gut-Brain Axis Is a Two-Way Street in Depression A 2024 review published in the Brain Research Bulletin also explored the complex relationship between gut microbiota, inflammation and depression.1 It examined communication along the gut-brain axis, highlighting the role of inflammation in this complex interplay. This axis involves bidirectional communication between your gut and your brain, influenced by neural, hormonal and immunological pathways. Inflammation disrupts mental health through two key pathways — The gut-brain scenario begins with gut dysbiosis, which leads to systemic inflammation that affects the brain and contributes to depression. Conversely, the brain-gut scenario starts with inflammation in the brain, which then impacts the gut, leading to dysbiosis and further exacerbating depression. Systemic inflammation fuels neuroinflammation — The review explains that alterations in gut bacteria induce a systemic inflammatory state, while systemic inflammation promotes neuroinflammation, or inflammation in the brain. Inflammatory biomarkers, such as interferon-gamma (IFN-γ), TNF and IL-9, have been associated with depression. Additionally, meta-analyses have found elevated levels of proinflammatory molecules, particularly IL-6, and cortisol in the cerebrospinal fluid of depressed patients. Blood-brain barrier permeability contributes to neuroinflammation — Damage to the blood-brain barrier has been linked to increased permeability, which allows inflammatory cytokines into the brain, contributing to neuroinflammation. Neuroinflammation, in turn, interferes with healthy brain functioning and neurochemistry, including glutamate neurotransmission, which is implicated in depression. Neuroinflammation disrupts tryptophan metabolism — Neuroinflammation induces the enzyme indoleamine 2,3-dioxygenase (IDO), which shifts tryptophan metabolism toward the kynurenine pathway. This pathway produces substances that contribute to glutamate excitotoxicity, in turn damaging brain cells and contributing to depression. The brain-gut scenario affects the stress response system — Neuroinflammation heightens the excitability of the hypothalamic-pituitary-adrenal (HPA) axis, a key stress response system, leading to increased production of hormones like cortisol. This HPA axis activation further contributes to systemic inflammation. The review suggests that neuroinflammation also leads to blood-brain barrier leakage, allowing inflammatory substances to spread from your brain to the rest of your body. To understand how gut bacteria influence your body’s response to stress, read “How Gut Bacteria Modulate Stress Responses.” Gut Microbiota Are Key Players in Anxiety and Depression Similarly, a 2023 review published in Pharmaceuticals explored the relationship between gut microbiota and both anxiety and depression, highlighting the gut-brain axis as a central player.2 Gut dysbiosis disrupts the gut-brain axis, leading to neuroinflammation and altered brain function that contributes to anxiety and depression. Gut microbiota influence brain function and behavior — The review discusses how alterations in gut microbiota affect various aspects of brain function and behavior, such as neurotransmitter production, neurotrophic factor levels and HPA axis activity. It notes: “Serotonin and dopamine release, brain-derived neurotrophic factor levels, the HPA axis and the production of inflammatory cytokines may all be affected by disturbances in the gut microbiota during depression and anxiety.” Leaky gut fuels inflammation and mood disorders — Gut also leads to increased intestinal permeability, or “leaky gut,” allowing harmful substances to enter your bloodstream and trigger systemic inflammation. This inflammation then affects your brain in ways that contribute to anxiety and depression. As the review notes, “Persistent neuroinflammation alters brain functioning and affects a person’s mood and behavior.” To learn more about how gut health influences mental health, check out “Study Shows Role of Gut Health in Modulating Mental Health and Eating Disorders.” A Step-by-Step Approach to Restoring Your Gut Health If you’re struggling with depression or anxiety, I understand how frustrating it is to find effective solutions. It’s clear, however, that your gut health plays a key role in your overall well-being, including your mental health. Therefore, taking proactive steps to restore and nurture your gut microbiome will also support your emotional well-being and brain health. I’ve compiled a list of five key steps to support your gut health, focusing on removing obstacles that harm your mitochondria — restoring your cellular energy production — and then supplying the beneficial carbohydrates and bacteria your gut thrives on. 1. Remove vegetable oils from your diet — If you eat out frequently or consume processed foods, you’re likely consuming excessive amounts of linoleic acid from vegetable oils like sunflower, safflower, soybean and canola. These oils disrupt mitochondrial function and, in turn, how your cells make energy, which ultimately wrecks your gut environment. I recommend switching to butter, ghee or tallow instead. Making this change will significantly improve your cellular energy production, which allows your gut to maintain a hospitable environment for beneficial bacteria. 2. Avoid endocrine disruptors and electromagnetic fields (EMFs) — Plastics and common household items contain endocrine-disrupting chemicals that interfere with your body’s hormones and mitochondrial function. Constant exposure to electromagnetic fields (EMFs) from wireless technologies is also toxic to your mitochondria. Reducing your exposure to these mitochondrial poisons boosts your cellular energy production, which is necessary to support a healthy gut. 3. Optimize your carbohydrate intake — Your body needs about 250 grams of carbohydrates daily to maintain optimal cellular energy production. It’s important to start with easily digestible carbohydrates, particularly if your gut health is compromised. If you have severe gut issues, I recommend starting with dextrose water, sipped slowly throughout the day. This is a temporary rescue strategy to help heal your gut, not a long-term solution. One or two weeks is typically sufficient. As your gut heals, gradually add in whole fruit, white rice or juice with pulp before heavier starches or fibrous vegetables. Keep in mind that if you’re active, you’ll need more carbs, so it makes sense to expand to options like fruits, cooked vegetables and starchier foods — but keep an eye on your body’s response. Too much fiber too soon can ramp up endotoxin release and trigger digestive issues. Gradual changes give your gut time to adapt without unpleasant side effects. 4. Introduce Akkermansia supplements wisely — Akkermansia muciniphila is a key bacterium that strengthens your gut barrier, but most people have very low levels. After you eliminate vegetable oils for at least half a year, considering taking a timed-release Akkermansia supplement. A time-released delivery system ensures more of the bacteria survive and reach your colon. Don’t rush into supplementation if you’re still consuming processed foods that sabotage your microbiome, however. Give your gut environment the best possible chance to welcome those beneficial microbes by eliminating vegetable oils first, then adding in Akkermansia via timed-release capsules or microencapsulation technology. Taking these deliberate steps to remove harmful toxins first, then reintroducing healthy carbs and targeted supplements, sets you on a path toward a healthier gut and better mental health in the process. Remember, healing your gut is a journey, and patience is key. By making these changes gradually and consistently, you create a thriving environment for your gut microbiome and improve your overall health and well-being. Frequently Asked Questions (FAQs) About Gut Health and Mental Well-Being Q: How does gut health affect mental health? A: Your gut and brain communicate through the gut-brain axis. When gut bacteria are imbalanced, it triggers inflammation, which has been linked to depression and anxiety. A healthy gut microbiome supports neurotransmitter production and mood regulation. Q: Can gut bacteria cause depression? A: Yes, research shows certain gut bacteria produce inflammatory compounds that contribute to depression. One study found that Morganella morganii creates molecules that activate immune responses, leading to chronic inflammation and depressive symptoms. Q: What foods harm gut health and mental well-being? A: Vegetable oils (like soybean, canola and sunflower), processed foods and excess refined sugar disrupt gut bacteria, promote inflammation and negatively impact mental health. Reducing these foods helps restore gut balance and supports emotional resilience. Q: Can fixing my gut improve my mental well-being? A: Yes, restoring gut balance reduces inflammation, improves digestion and supports neurotransmitter production, which helps regulate mood, stress and energy levels.

Have you ever wondered what’s in the slimy, watery liquid that surrounds raw chicken in its packaging? Is it just water, or are there hidden chemicals in there? When you’re standing in the grocery store aisle, examining packages of chicken breasts, thighs, and drumsticks, what you see is just the final product. What remains invisible are the numerous chemical processes that conventional chicken undergoes before reaching your shopping cart. If you’re someone who carefully selects nontoxic cleaning products for your home, you might be surprised — and concerned — to learn about what’s used to “clean” the chicken on your dinner plate. Most of us have become disconnected from our food system. We purchase neatly packaged meat without understanding the journey it took to reach the store shelf. This disconnect has allowed industrial chicken processors to implement practices that prioritize efficiency and shelf life over consumer health and animal welfare. As someone who runs a farm cooperative, Nourish Food Club, I’ve gained firsthand insight into meat production processes through weekly communication with butchers and regular visits to processing facilities. This hands-on involvement has revealed a startling reality: conventional meat processing relies heavily on chemical interventions that many consumers are completely unaware of. The Scale of Industrial Chicken Processing To understand why chemicals are so prevalent in conventional chicken processing, we need to grasp the massive scale of operations. Take Tyson Foods, one of America’s largest poultry processors. An average Tyson plant processes approximately 1.25 million chickens daily, with larger facilities handling up to 2 million birds during peak production periods. Let’s take a second to visualize this. A fully grown meat bird takes up about 1 square foot of space, so 2 million chickens would cover about 46 acres — roughly the size of 35 football fields packed with chickens! Now, stacking those chickens side by side in a line would span about 380 miles, which is the length of the state of Colorado from west to east. This just isn’t right! This industrial-scale processing creates unique challenges. When thousands of chickens are processed hourly, maintaining hygiene becomes increasingly difficult. So, yes, chemical interventions are needed to clean up! Rather than addressing root causes of contamination — overcrowding in confinement buildings, poor nutrition, and stressful living conditions — large processors have turned to chemical solutions. When production is mass-produced in overcrowded conditions, prioritizing quantity over quality, it’s no surprise that unsanitary conditions arise, leading to the need for chemical interventions to control harmful pathogens. Processing Steps After slaughter and defeathering, chicken carcasses are typically immersed in large water baths called “chill tanks.” The primary purpose is to quickly lower the temperature of the meat to prevent bacterial growth. However, what many consumers don’t realize is that some of these tanks in conventional processing plants contain chlorine solutions. Many chickens tumble together in the mixture, so the chlorine helps prevent bacterial cross-contamination and foodborne illnesses such as salmonella. The USDA permits chlorine levels of up to 50 parts per million (ppm) in these chill tanks. For perspective, that concentration is 5 to 50 times higher than what’s recommended for residential swimming pools (1 to 3 ppm according to CDC guidelines). While the chicken is rinsed before packaging, questions remain about chemical residues and whether this practice merely masks unsanitary conditions rather than addressing them. Muscle meat is porous and can absorb liquids it comes into contact with, including chlorine solutions used in processing. When chicken is dunked in a chlorine bath, some of that solution can be absorbed into the meat through its micropores. While the USDA and industry claim that chlorine residue is ‘minimal and safe,’ the European Union (EU) has banned the import of U.S. chlorinated chicken. In fact, the EU banned the use of chlorine baths for chicken processing way back in 1997. EU regulators determined that chlorine washing masks poor hygiene earlier in the production process rather than preventing contamination at its source. They concluded that this practice allows producers to maintain lower animal welfare and hygiene standards throughout the supply chain. The EU approach instead emphasizes stricter hygiene standards throughout the entire production process. As a result, U.S. poultry cleaned with chlorine is not permitted in EU markets. This international perspective raises an important question: If chlorine-washed chicken isn’t considered safe enough for European consumers, why should Americans accept it? Now, chlorine isn’t always used — in fact, the industry has received some backlash regarding this chlorine usage. But that doesn’t mean your conventional chicken is chemical-free. Whether it’s chlorine or its chemical cousins, conventional chicken processing is caught in a cycle of chemical dependence. It’s not just about what’s being sprayed on your dinner — it’s about why these treatments are deemed necessary in the first place. Think of these chemical baths as a massive band-aid on a broken system. Instead of raising chickens in naturally healthy conditions, industrial producers are playing catch-up with chemistry. The problems start long before any chemical touches the meat. Imagine thousands of chickens packed together like sardines in a confined building, where diseases spread like wildfire. Now add to that a processing line moving at breakneck speed, where proper sanitation becomes more wish than reality. Tools get missed in the cleaning rush, and workers, pressured by time, might skip that extra handwashing step. But rather than pump the brakes and rethink the system, the industry’s solution is to douse everything in chemical solutions — a quick fix for a complex problem. It begs the question: In our quest for cheap, abundant chicken, have we strayed too far from the coop? If it takes a chemistry degree to understand what’s keeping our food ‘safe,’ perhaps we’ve wandered too far from the simple wisdom of traditional farming. It is time to question whether industrial efficiency has come at too high of a cost. And speaking of costs, there’s a clever sleight of hand happening right under our noses. Those chemical treatments aren’t just about sanitizing — they’re part of a process that quite literally waters down your dinner. The industry calls it “plumping” or “enhancing,” which sounds innocent enough until you realize what’s really happening: Your chicken is being injected with a cocktail of water, salt, and phosphates that can boost its weight by up to 15%. In other words, you’re paying premium chicken prices for what’s essentially added water. But the water weight isn’t just hitting your wallet — it’s affecting your dining experience too. Ask any chef worth their salt (pun intended), and they’ll tell you there’s something off about conventionally processed chicken. That rubbery texture and peculiar taste? It’s not your imagination. When you cook this chemically-enhanced meat, all that added water leaches out, taking with it not just the artificial solutions, but also the natural flavors and nutrients that make chicken, well, chicken. It’s a far cry from the succulent, naturally flavorful bird that used to grace our dinner tables. For consumers trying to make informed choices about their food, perhaps the most frustrating aspect is what remains hidden. When you pick up that neatly wrapped chicken at the grocery store, you won’t find any mention of chlorine baths, organic acid sprays, or antimicrobial treatments on the label. Current regulations don’t require processors to disclose these sanitation ingredients, leaving shoppers in the dark about what their dinner has been through before reaching their cart. It’s a glaring information gap that effectively denies consumers their fundamental right to know how their food is processed. The True Cost of Cheap Chicken Conventional chicken typically costs less at the register, but this apparent savings comes with hidden costs: Potential health impacts from chemical residues Environmental degradation from industrial farming practices Lower nutritional quality due to poor raising conditions Higher intake of polyunsaturated fatty acids (PUFAs) due to the increased usage of high-PUFA feed ingredients like soy, seed oils, and dried distiller grains, leading to a change in the final fatty acid profile of the meat you consume Compromised animal welfare Water weight that disappears during cooking (meaning you’re getting less actual meat) When we factor in these hidden costs, the slightly higher price tag of pasture-raised, naturally processed chicken may represent better value in the long run. The Healthier Alternatives — What to Look For If you are buying chicken at the grocery store, something to look for is “air chilled.” Some processors now use air chilling rather than chemical baths, a process that involves hanging chicken carcasses in cold chambers where circulating air reduces the temperature. This method eliminates water immersion, which can spread contamination between carcasses, and avoids water retention, resulting in more flavorful meat. Air chilling is often followed by gentle vinegar and water rinses instead of harsh chemicals. While the chicken may still be raised in confinement conditions, this process ensures that no chemical baths are used. However, the only way to be 100% certain about how your chicken was raised and processed is to know your farmer. This might involve joining a farm cooperative or CSA (Community Supported Agriculture) program, visiting local farmers markets and asking specific questions, developing relationships with local butchers who can verify their sourcing, or researching farms online to look for transparency about their practices. By taking these steps, you can gain confidence in the sourcing and care behind the food you’re consuming. Some questions you could ask producers include: How were these chickens raised? (Look for terms like “pasture-raised” or “free-range”) What was their diet? (Organic, non-GMO feed is preferable) How were they processed? (Look for “air-chilled” or ask about chemical use) Can the vendor trace this meat back to a specific farm? What specific antimicrobial treatments, if any, were used during processing? Smaller-scale poultry operations that raise birds on pasture generally don’t rely on chemical washes. Instead, they prioritize better living conditions, providing access to fresh air and sunlight, along with lower stocking densities to prevent overcrowding. These operations also focus on cleaner, less rushed slaughter processes and natural diets that support stronger immune systems in the birds. This approach helps ensure that the poultry is raised in a more humane and natural environment, without the need for chemical treatments. Supporting a Healthier Food System The prevalence of chemical processing in conventional chicken production represents a significant departure from traditional food preparation methods. Whether it’s chlorine, peracetic acid, cetylpyridinium chloride, or organic acids, these chemical interventions are symptoms of a food system that prioritizes volume and efficiency over quality and transparency. While these chemicals may help industrial processors manage safety concerns in high-volume operations, they raise important questions about food quality, transparency, and long-term health impacts. The fact that processors can simply switch from one chemical to another when consumers become concerned about a specific treatment highlights the fundamental issue: the industrial system itself requires these interventions. As consumers become more aware of these practices, they gain the power to make more informed choices. By supporting smaller-scale producers who prioritize natural processing methods and animal welfare, we can collectively shift the market toward healthier, more transparent food production. By choosing chicken from regenerative farming systems instead of factory farms, consumers can: Support farmers who prioritize animal welfare and environmental stewardship Encourage transparency in food processing Vote with their dollars for chemical-free food production Improve their own health through higher-quality nutrition Contribute to more sustainable agricultural practices Every purchase is a vote for the kind of food system you want to support! About the Author Ashley Armstrong is passionate about helping others restore metabolic health through healthy food and healthy habits. She is also on a mission to create an alternative food system rooted in regenerative farming practices that supports human and environmental health. Armstrong is the co-founder of Angel Acres Egg Club, which specializes in low-PUFA (polyunsaturated fat) eggs that are shipped to all 50 states. Recent laboratory testing has confirmed that Angel Acres eggs are low in linoleic acid (an omega-6 high in seed oils), and are completely free of glyphosate! This achievement reflects a commitment to quality and a unique partnership with row crop farmers who practice regenerative agriculture practices to produce the low-PUFA chicken feed ingredients and do not use agrochemicals. Armstrong also co-founded Nourish Food Club, which ships low-PUFA chicken, low-PUFA pork, beef, cheese, A2 dairy and traditional sourdough to all 50 states. While the egg club has memberships open, Nourish Food Club has a temporary waiting list which you can join to be notified when new spots open up! Test Your Knowledge with Today’s Quiz! Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article. What can you eat to help your gut bacteria make more butyrate? Fiber-free whole foods Whole fruits, grains and vegetables Whole grains and fruits give your gut bacteria the fiber they need to ferment and produce butyrate for your colon. Learn more. Foods high in carbohydrates Only meat and dairy products

Cardiovascular risks in childhood can affect brain structure in early adulthood, increasing the risk of dementia later in life. Dementia, characterized by a decline in cognitive function, memory loss and impaired thinking, is a public health crisis. You likely know someone affected, or perhaps worry about your own risk as you get older. Mounting evidence shows a strong link between poor cardiovascular health in middle age and an increased risk of dementia later in life. For years, the focus has been on managing cardiovascular risks in your 40s, 50s and 60s to protect your brain as you age, but what if the seeds of this risk are sown much earlier? New research is prompting a reconsideration of when we must start paying attention to cardiovascular health for brain protection, and signs suggest that the earlier, the better. It turns out that weight, blood pressure and physical activity in your youth affects your brain health as you enter adulthood. This means early cardiovascular health is not just about a healthy heart, but about laying the very foundation for a healthy brain throughout your entire life, and mitigating the risks of dementia in your later years. Childhood Heart Health Changes Brain Regions Linked to Dementia A study published in eBioMedicine investigated how early life cardiovascular health affects brain structure in young adulthood. Specifically, researchers from the United Kingdom, using data from the Avon Longitudinal Study of Parents and Children (ALSPAC), explored cardiovascular risk factors during childhood and adolescence and how they influence brain structure in regions linked to dementia.1 • Midlife cardiovascular health impacts dementia risk — Growing evidence show that midlife cardiovascular health impacts dementia risk, it’s important to understand if those risks begin much earlier in life. • Study participants and data collection — Participants included 862 young adults who had undergone neuroimaging as part of the ALSPAC study.2 Data was collected on these individuals from ages 7 to 17, tracking body mass index (BMI), mean arterial pressure (MAP) and physical activity. • MRI findings in young adulthood — The researchers examined MRI scans taken when these participants reached young adulthood, around age 20, to see if early cardiovascular health factors correlated with brain structure, finding a clear link between childhood BMI and the structure of brain regions known to atrophy in dementia cases. This research reinforces the connection between cardiovascular health and brain development, suggesting that early interventions play an important role in preserving cognitive function later in life. Key Brain Changes Linked to Childhood BMI The featured study3 showed the following brain regions exhibited measurable changes based on childhood BMI, with more pronounced effects observed in children classified as overweight or obese throughout childhood and adolescence: • Precuneus cortex (thinner in young adults with higher childhood BMI) ◦Part of the Default Mode Network (DMN), which is affected by Alzheimer’s disease and other dementias. ◦Plays a role in memory, self-awareness and cognitive function. • Parahippocampal gyrus (thinner with a faster BMI increase) ◦Involved in memory encoding and retrieval. ◦One of the first brain regions affected in preclinical and diagnosed dementia. • Inferior parietal cortex (thicker with a faster BMI increase) ◦Supports attention, spatial awareness, and cognitive flexibility. ◦Structural changes in this area have been linked to neurodegenerative diseases. • Middle temporal gyrus (thicker with a faster BMI increase) ◦Important for language processing and semantic memory. ◦Structural abnormalities here have been associated with Alzheimer’s disease. • Entorhinal cortex (smaller surface area with a higher childhood BMI) ◦Involved in memory formation and navigation. ◦Among the first brain regions affected in Alzheimer’s disease. These findings indicate that sustained excess weight amplifies the negative impact of BMI-related brain changes. This underscores the importance of addressing cardiovascular risk factors starting in childhood to promote long-term brain health and reduce dementia risk. How a Healthy Lifestyle in Adolescence Supports Brain Health Research published in Mental Health and Physical Activity also underscores the powerful connection between cardiovascular health and brain development in adolescents.4 This study sought to understand how healthy heart behaviors and overall cardiovascular health relate to both brain structure and cognitive abilities in early adolescence. • Study participants and data collection — Researchers assessed 978 adolescents around the age of 12, meticulously gathering data on their cardiovascular health behaviors and indicators. These included factors such as sleep, physical activity, diet, nicotine use, BMI, blood pressure and blood glucose. They then evaluated the adolescents’ cognitive functions, specifically executive function, general cognitive ability and learning/memory. • Heart health influences brain volume — Brain structure was examined using MRI to measure cortical volume. The findings revealed a significant positive association between cardiovascular health and both cognitive function and brain volume in these young participants. Specifically, adolescents engaging in more favorable cardiovascular health behaviors demonstrated notably higher scores in executive function. • Executive function benefits from a healthy lifestyle — Executive function refers to higher-level thinking skills that include planning, problem-solving and managing thoughts and actions. The finding suggests that habits like regular physical activity and a healthy diet are not only good for your heart but are also directly beneficial for the developing minds of adolescents, boosting their ability to think, plan and execute tasks effectively. • Brain development is closely tied to heart health — Beyond cognitive skills, overall cardiovascular health also showed a positive correlation with total whole brain cortical volume. The cortex, your brain’s outer layer, is important for higher-level processes like consciousness, thought, memory, language and much more. • The long-term impact of adolescent health habits — The study concluded, “Sleep, normal body weight and robust cardiovascular health are directly associated with brain volume … Better heart health may improve cognitive and brain health in adolescents.”5 This means encouraging healthy habits in young people — habits that bolster their cardiovascular system — has a dual benefit, enhancing both their physical and mental capabilities, setting them on a path for improved well-being in all aspects of life. Explore how movement supports both physical and mental resilience in “Move to Thrive — The Link Between Muscles and Brain Health.” Five Ways to Build Your Child’s Brain Health Through Fitness If you’re a parent, fostering good cardiovascular health habits in your children is one of the greatest gifts you can give them, not just for their hearts, but for their brains as well. Establishing healthy patterns early in life sets the stage for robust brain development and enduring cognitive health. The key to protecting your child’s long-term brain health starts with something fundamental: physical activity. Incorporating movement into everyday life is key. Here’s how to get your kids moving for a healthier brain: 1. Make it fun — Exercise shouldn’t feel like a chore. Find activities your child genuinely enjoys, whether it’s dancing, biking, swimming, playing tag, or jumping rope. The more fun it is, the more likely they are to stick with it. Engaging in a mix of activities helps keep things interesting and engages different muscle groups. 2. Encourage a combination of aerobic exercise — Like walking, hiking or swimming — strength training, such as climbing or using playground equipment, and flexibility exercises, including stretching or yoga. Remember, the goal is to instill a love of movement, so be sure to celebrate small victories and effort. 3. Lead by example — Children are more likely to be active if they see their parents being active. Make exercise a family affair — go for walks or bike rides together, play tag in the park or try a new activity as a family. The earlier children develop healthy habits, the more likely they are to maintain them throughout their lives. So, make physical activity a part of their daily routine from a young age. 4. Limit screen time — Too much screen time encourages a sedentary lifestyle. Set limits on screen time and encourage children to engage in active play. 5. Embrace the outdoors — Outdoor activity offers numerous benefits, including exposure to sunlight, fresh air and green spaces. Encourage children to explore nature, play in the park or go for hikes as part of their daily movement. To learn more about how exercise enhances brain health and protects cognitive function, read “Exercise Transforms Your Brain and Protects Against Cognitive Decline.” Three Additional Lifestyle Factors That Support Brain Health While daily movement is essential, other lifestyle factors also play a significant role in brain health, including: • A nutrient-dense diet — Nourishing the brain with a whole-food diet rich in fruits, vegetables and collagen-rich protein provides the necessary nutrients for brain function. • Quality sleep and lower stress levels — Prioritizing sleep allows the brain to rest and repair itself. Managing stress through activities like spending time in nature or practicing mindfulness also benefits brain function. • Reduced exposure to environmental toxins — Minimizing exposure to environmental toxins like seed oils, endocrine-disrupting chemicals and excessive electromagnetic fields further protects children’s developing brains. By embracing these lifestyle changes, you are actively investing in your child’s mitochondrial health and, consequently, in the enduring health of their heart and brain. Frequently Asked Questions (FAQs) About Cardiovascular Fitness and Brain Health Q: How does childhood heart health affect brain function? A: Poor cardiovascular health in childhood, including high BMI and low physical activity, impacts brain structure and increases the risk of dementia later in life. Keeping the heart healthy early on supports long-term cognitive function. Q: What brain areas are affected by childhood weight? A: Higher BMI in childhood is linked to changes in brain regions involved in memory, attention and problem-solving. Some areas, like the precuneus and entorhinal cortex, show thinning, which is commonly seen in dementia. Q: Does exercise help kids develop better brain health? A: Yes. Regular physical activity in childhood and adolescence supports brain development, improves cognitive function and helps maintain a healthy brain structure into adulthood. Q: What are the best ways to keep kids active for brain health? A: Encourage fun activities like biking, swimming and outdoor play. Reduce screen time, include family activities and make movement a daily habit. Q: What other habits protect brain health long-term? A: Feeding your child a nutrient-rich diet, making sure they get quality sleep, helping them manage stress and limiting their exposure to toxins like seed oils and environmental pollutants all support brain and heart health.