Nutrition

In the realm of essential minerals, magnesium reigns supreme. Magnesium is a key player in nerve transmission, muscle contractions, protein formation, and the regulation of blood sugar. Beyond these physical aspects, magnesium is also important for our mental health, orchestrating mood regulation and stress management.

Magnesium: The master mineral

Magnesium is needed to help facilitate over 300 reactions in the body, so it is clear just how crucial this mineral is to our well-being. Unfortunately, due to its decreasing prevalence in farm soil, magnesium deficiency in our diets has become commonplace. Around 60% of Americans aren’t getting adequate magnesium. This insufficiency is likely two-fold: we’re eating fewer magnesium-rich foods, and our bodies are less able to absorb the necessary amount as we age.  How do you know if you’re not getting enough? Well, your body will let you know.  Here are some symptoms of magnesium deficiency:

• Muscle Cramps or Spasms: Persistent muscle cramps, spasms, or twitching can signal a lack of magnesium. These spasms often occur in the legs, feet, or even facial muscles.
• Fatigue and Weakness: Feeling unusually tired, weak, or experiencing low energy levels despite adequate rest  
• Irregular Heartbeat: Heart palpitations or irregular heartbeats might occur due to magnesium insufficiency. These irregularities can feel like fluttering, rapid beats, or an irregular rhythm.
• Nausea and Loss of Appetite: A decrease in appetite accompanied by feelings of nausea or general gastrointestinal discomfort
• Mental Symptoms: Anxiety, restlessness, or even mood swings  

What are the benefits of magnesium?

Magnesium essentially controls our ability to function. It stands as the fourth most crucial ion within our system, following calcium and potassium and its absence would impair muscle contractions and disrupt our nervous system's ability to transmit and receive messages. Other benefits include:

• Improved Digestive Health: Magnesium helps regulate muscle contractions in the digestive tract, aiding in regular bowel movements and preventing constipation.
• Enhanced Exercise Performance: Adequate magnesium levels support energy production, muscle function, and oxygen uptake during physical activity, potentially improving exercise performance and recovery.
• Regulated Blood Sugar Levels: Magnesium plays a role in insulin function and glucose metabolism, contributing to better blood sugar control and reducing the risk of insulin resistance.
• Better Bone Health: Magnesium contributes to bone formation and density. It works alongside calcium and vitamin D to support bone strength, reducing the risk of osteoporosis and fractures.  
• Support for Sleep Quality: Magnesium can promote relaxation and calmness, which may contribute to better sleep quality. It helps regulate neurotransmitters involved in sleep and supports muscle relaxation, aiding in a restful sleep.

At Fountain Life, we're committed to unraveling the secrets to help you live a healthier life. Learn how we can help optimize your HealthSpan in other areas through the power of preventative diagnostics and therapeutics.

Addicted to sugar?

You aren’t alone. North Americans crave it. Whether in the form of candy bars, pop, cookies, cereals and syrups or hidden in processed foods such as pasta sauces and salad dressings, many of us are tempted by the sweet allure of sugar.

Not all sugar is bad. In fact, your body needs it to survive—the brain uses more energy than any other organ and glucose is its main source of fuel.

The American Heart Association recommends no more than 36 grams (or 150 calories) of sugar per day for men and 25 grams (or 100 calories) for women, but American adults are actually consuming 77 grams of the white stuff every day, more than three times the recommended amount for women. This adds up to about 60 added pounds of sugar a year.

All that sugar is having a devastating toll on our health. Here’s the downside of too much sweet stuff:

Kicking the sugar habit

If you’re having trouble cutting back on sugar, don’t despair. Research shows sweets can be as addictive as cocaine.

Try these 4 tips:

1. Read food labels to monitor your intake of added sugar. Choose items that have 5g or less sugar per 100 g.

2. Reduce the sugar you add to your beverages, including coffee and tea.

3. Opt for fresh fruit when you have a craving for something sweet.

4. Cut back the sugar called for in recipes by one-third to one-half.

Heart attacks are responsible for almost 35 percent of all deaths in the United States. One of the reasons cardiovascular disease is so deadly is that the medical system’s current, traditional methods of detection miss 70 percent of all patients who will suffer a heart attack, mistakenly labeling them “low risk.”

The current system of cardiovascular disease is flawed

“The current approach to cardiovascular care is flawed for two reasons,” says Dr. James Min, Director of the Dalio Institute of Cardiovascular Imaging at New York Presbyterian, board-certified cardiologist and founder of Cleerly.

1. An emphasis on symptom-driven care that identifies only late-stage cardiovascular disease.
2. A lack of personalized and standardized care for coronary artery disease diagnosis and treatment.

“The end result is an approach that leaves too many high-risk patients undiagnosed because they don’t present with stereotypical symptoms,” says Dr. Min.

A report in the Journal of American College of Cardiology estimates there are several million adults with concerning symptoms of heart disease who are excluded as being at a serious risk of heart attack because the current classification systems are heavily focused on obstructive coronary heart disease criteria.

We need to accurately assess present-day risk by identifying newer, soft plaque that is prone to rupture.

Think you’re too young for a heart attack?

The average age of a sudden, fatal heart attack is only 50 years of age.

Fountain Life’s AI Coronary Artery Scan solution

Fountain Life has invested in industry-leading AI technology to measure, characterize and track atherosclerosis, identifying the stickier, soft plaque that can cause problems right now. The advanced AI technology is 58 percent more effective than human readers.

Because this technology focuses on present-day risk, rather than responding to symptoms it also reduces unnecessary, invasive procedures by up to 87 percent.

Don’t guess about your heart health

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There’s no one diet that works for everybody. The best way to find the ideal diet for your unique metabolism is to get real-time feedback on how the foods you eat and your activities impact your body. The solution? A Continuous Glucose Monitor (CGM).

CGMs are nothing new. They’ve been used for 25 years to help people with diabetes track their blood glucose levels to better manage their condition. Recently, these devices have become more advanced and easier to use, and nutritionists and healthcare professionals are now suggesting people use them to optimize their overall health and performance.

How Metabolically Fit Are You?

High levels of blood glucose are strongly correlated with chronic disease and poor metabolic health, which is at an all-time. Only 12 percent of American adults are metabolically healthy, defined as having optimal (without medication) triglycerides, HDL cholesterol, blood pressure, blood glucose, and waist circumference, according to a 2019 study from the University of North Carolina at Chapel Hill.

Poor metabolic health increases the risk of cardiovascular disease, stroke and diabetes. While some 37 million Americans (one in 10 adults) have been diagnosed with type 2 diabetes, another 96 million (one in three) have prediabetes — higher-than-normal blood sugar — and the majority don’t know it.

Metabolic dysfunction is, in fact, at the root of most chronic diseases.

How A CGM Works

Wearing a CGM (a half-dollar sized patch placed on the arm or belly with a tiny filament sensor inserted just under the skin) is like having a miniature lab on your body. It offers real-time 24-hour feedback, testing glucose every few minutes and sending the data wirelessly to a monitor, so you can see your blood glucose rise and fall throughout the day. This provides you with crucial information about how lifestyle factors such as diet, exercise, sleep and stress impact your blood sugar levels.

4 Ways Wearing a CGM Can Improve Your Health

1. Helps determine your personal optimal diet

CGM identifies how various foods affect your blood sugar levels and whether they cause a dangerous spike in blood sugar or provide a healthy boost to your metabolism. Studies have found that even when people eat identical foods, they can experience dramatically different increases in blood sugar. Knowing exactly which foods to eat (and what times) to maintain a stable and steady blood sugar range allows you to perform at your best.

2. Reveals the impact of exercise  

Exercise improves your ability to maintain steady glucose levels and improves metabolic fitness. Not sure how that hour-long workout at the gym or your nightly walk around the block after dinner is affecting your blood sugar levels? A CGM will show you.

3. Measures the impact of sleep

Sleep contributes to blood sugar regulation and a good night’s rest generally corresponds to lower blood glucose the next morning. Without enough shut-eye, it can be more difficult for your body to metabolize glucose, which can lead, for example, to weight gain and fluctuating hormones.

4. Monitors Stress Levels

Stress can increase the production of cortisol and epinephrine, which, in turn, tends to increase blood glucose. Seeing the clear impact of stress on blood sugar levels can motivate you to find ways to better manage it.

An early detector

A CGM acts as an early detection system, allowing you to catch potential serious health issues caused by chronically high blood sugar levels. This gives you the chance to make the necessary lifestyle changes that will prevent disease.

For optimal results, it’s most effective to combine your CGM readings with personalized nutritional coaching to create an individualized plan tailored to your specific lifestyle habits. This will result in improved diet, sleep quality, exercise performance and stress levels, setting you on the path to optimal health and greater longevity.

The CGM is one component of our Precision Diagnostics and APEX Memberships. Please connect with us to learn more!

Most of us lead busy lives and prioritizing healthy eating can be a daily challenge. We often resort to snacking when we don’t have enough time to prepare proper meals. However, many snack foods are high in refined carbohydrates and sugars, which lead to feeling unsatisfied and craving more food.

The key to healthy snacking is to make sure the snacks you grab on the run are nutritious and high in protein which help you feel satisfied and lead to less cravings. Whenever possible focus on healthy, whole foods, over the highly processed, refined options so readily available today.

Here are some tips for making healthy choices on-the-go:

Choose Minimally Processed Foods

Whenever possible opt for whole foods in their freshest, most natural state. Think a handful of almonds versus a granola bar with a long list of ingredients. During the processing of refined foods, nutrients can be lost and there are often additives that are not good for you.

While on-the-go fresh foods aren’t always possible. Not all processed foods are created equally. Read ingredient lists – less is usually more – and reduce the amount of sugar, preservatives, nitrates, artificial colors and flavors.

Eat More Protein Throughout the Day

Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels. It is also essential for building and maintaining muscle. As we age our bodies become less efficient at utilizing protein, so ingesting optimal amounts becomes increasingly important.

7 Ways to Eat Clean Protein On-the-Go

While there are many options when it comes to healthy proteins, not all of them are convenient to consume if you’re out and about. Try these seven choices for eating healthy when you’re not at home.

1. Almonds

A whole food that can be consumed in its natural form, almonds contain protein, healthy fats, fiber, and many essential minerals and vitamins like magnesium, manganese, riboflavin, copper, and vitamin E.

Almonds are also filling and contribute to good digestive health, making them the perfect snack on the go between meals.

2. Spirulina

Spirulina is a protein-rich algae available in powder form and perfect for smoothies. Minimally processed, spirulina is energy-boosting and rich in iron, protein, vitamins, antioxidants and fatty acids. On-the-go, it can be added to hot water, tea or coffee to provide a boost in protein and nutrients.

3. Salmon Jerky

Extremely high in protein, salmon jerky is rich in omega-3 fatty acids – which many of us lack in optimal quantities. You can make your own with a few simple ingredients or purchase pre-made with wild salmon.

4. The Next Generation of Beef Jerky

Dried meat snacks have come a long way and there are many options that are low in saturated fat and free from unnecessary additives like MSG, soy, and artificial colors. Some great examples include the Epic Provisions Venison Sea Salt Pepper Bar (which features about 12 grams of protein and zero sugar) and Brooklyn Biltong Naked Air Dried Beef, boasting only three ingredients (grass-fed beef, apple cider vinegar, and salt) and an impressive 32 grams of protein.

5. Eggs

With an estimated six grams of protein per egg, hard boiled eggs are an excellent snack on-the-go. While they travel relatively well, if you are longer than a few hours without a fridge, you can look for products that use eggs as their primary ingredient. Rxbar Protein Bars are made of only dates, nuts and protein-rich egg whites. If you’re looking for a little crunch, try Quevos. These egg white crisps are a healthy alternative to potato chips and have eight grams of protein per serving.

6. Lentils Snacks

Available in many different varieties, these tiny legumes contain about nine grams of protein per half cup and consist of complex carbohydrates that help balance blood sugar levels and sustain energy for extended periods of time.

There are many great snack options containing lentils including Kibo Lentil Chips, packed with six grams of protein per bag, as well as the Himalayan Pink Salt Lentil Chips from The Daily Crave.

7. Greek Yogurt

Cultured Greek yogurt offers up to 20 grams of protein per serving. It is rich in calcium to support bone health and probiotic bacteria to optimize your gut flora. The best yogurts to look for are low in added sugar.

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Sources:

https://www.healthline.com/nutrition/healthy-high-protein-snacks

https://www.mindbodygreen.com/articles/sources-of-clean-protein

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/clean-eating-what-does-that-mean

Tired of feeling tired? Sore? Sleepy? A lack of magnesium could be the culprit.

Why You Need It

Often referred to as the “energy mineral,” magnesium [NR1] is a nutrient that plays a role in hundreds of metabolic reactions in the body, including helping with muscle and nerve function, maintaining heart health and blood sugar levels, supporting the immune system and assisting in the creation of protein, bone and DNA.

Low amounts of this mineral can increase the risk for cardiovascular disease and stroke, hypertension, type 2 diabetes, migraines and ADHD, according to the National Institutes of Health. Another cause for concern is that research shows Vitamin D cannot be properly activated in the body without sufficient magnesium levels.

7 Warning Signs That You May Be Deficient in Vitamin Magnesium

Studies show that half of Americans are deficient in magnesium. While the only way to determine if you are getting enough magnesium in your diet is through bloodwork, there are some signs that can alert you to a problem.

1.    Unexplained fatigue?

Muscle fatigue and exhaustion are common symptoms of low magnesium. Magnesium helps your body convert food into energy. Without enough of it, you’re apt to feel like you are dragging yourself around. A study of more than 2,500 women found that those who had higher levels of magnesium were stronger than people with lower levels.

2.    Frequent muscle cramps?

Magnesium plays a key role in muscle relaxation and helps synthesize protein to help maintain strong muscles. While the odd cramp or spasm from time to time isn’t anything to worry about, if they become more frequent low magnesium may be to blame.

3.    Weak bones?

Magnesium deficiency is linked to low bone density (osteopenia) and increased risk of osteoporosis. Because it helps to activate vitamin D and transport calcium to the bone, it’s essential for bone health.

4.    Increased depression, stress and/or anxiety?

The neurotransmitters that send messages to your brain are impacted by magnesium, which is why the mineral has a major impact on your mood. A data analysis of close to 9,000 people found there was a connection between low magnesium intake and depression in people under 65. Magnesium is also thought to help lower cortisol and increase the neurotransmitter GABA, which can help to lower anxiety.

5.    Less than optimal heart health ?

Heart arrhythmia is a serious consequence of being magnesium deficient. A review of studiesof patients with Type 2 diabetes found magnesium supplements could help reduce the risk of cardiovascular disease. This mineral also helps regulate blood pressure by relaxing the muscles in the arteries and veins, potentially increasing the flow of oxygen and blood to your heart and reducing blood pressure.

6.    Constipation ?

Your body requires adequate magnesium to keep your digestion running smoothly. Magnesium has a laxative effect, in that it relaxes intestinal muscles and also pulls water into the intestine, thus softening waste products and aiding in elimination.

7.    Trouble sleeping?

People who are magnesium deficient may have more difficulty entering into a relaxed state. Supplementing with magnesium has shown to improve sleep quality because it helps maintain healthy levels of the GABA neurotransmitter, which can help ease you into sleep mode. A scientific review of 150 older adults with insomnia found that those who took magnesium supplements were able to fall asleep 17 minutes faster than those who did not supplement.

Meeting Your Magnesium Requirements

The recommended daily allowance for magnesium for men is 420 milligrams per day and 320 milligrams per day for women. Many of us don’t achieve these levels because the typical Western diet is heavily processed without enough whole grains, nuts, seeds, and leafy green vegetables that are naturally high in this mineral. While there are plenty of yummy foods including almonds (100 grams contain 268 mg of magnesium) and dark chocolate (252 mg per 100 grams), a serious deficiency of magnesium may require supplementation.

Because the body doesn’t absorb magnesium well on its own, it’s often combined with other ingredients to enhance absorption. There are several different forms of magnesium supplementswhich differ in terms of their absorbability and specific use. For example, magnesium glycinate is a good option for people who need higher doses of magnesium or who experience side effects with other types of magnesium products. Magnesium L-Theronate is the best for optimizing brain health, and may be able to reduce the risk of dementia and improve memory performance. Magnesium oxide (found in Milk of Magnesia) also works as a laxative, while magnesium sulfate (used in Epsom salts) is used to treat sore muscles.

There’s no one diet that works for everybody. The best way to find the ideal diet for your unique metabolism is to get real-time feedback on how the foods you eat and the activities you do impact your body. The solution? A Continuous Glucose Monitor (CGM).

CGMs are nothing new. They’ve been used for 25 years to help diabetics track their blood glucose levels to better manage their condition. Recently, these devices have become more advanced and easier to use, and nutritionists and healthcare professionals are now suggesting people use them to optimize their overall health and performance.

How Metabolically Fit Are You?

High levels of blood glucose are strongly correlated with chronic disease and poor metabolic health, which is at an all-time. Only 12 percent of American adults are metabolically healthy, defined as having optimal (without medication) triglycerides, HDL cholesterol, blood pressure, blood glucose, and waist circumference, according to a 2019 study from the University of North Carolina at Chapel Hill.

Poor metabolic health increases the risk of cardiovascular disease, stroke and diabetes. While some 37 million Americans (one in 10 adults) have been diagnosed with type 2 diabetes, another 96 million (one in three) have prediabetes — higher-than-normal blood sugar — and the majority don’t know it.

Metabolic dysfunction is, in fact, at the root of most chronic diseases.

How A CGM Works

Wearing a CGM (a half-dollar sized patch placed on the arm or belly with a tiny filament sensor inserted just under the skin) is like having a miniature lab on your body. It offers real-time 24-hour feedback, testing glucose every few minutes and sending the data wirelessly to a monitor, so you can see your blood glucose rise and fall throughout the day. This provides you with crucial information about how lifestyle factors such as diet, exercise, sleep and stress impact your blood sugar levels.

4 Ways Wearing a CGM Can Improve Your Health

1.   Helps determine your personal optimal diet

CGM identifies how various foods affect your blood sugar levels and whether they cause a dangerous spike in blood sugar or provide a healthy boost to your metabolism. Studies have found that even when people eat identical foods, they can experience dramatically different increases in blood sugar. Knowing exactly which foods to eat (and what times) to maintain a stable and steady blood sugar range allows you to perform at your best.

2.   Reveals the impact of exercise  

Exercise improves your ability to maintain steady glucose levels and improves metabolic fitness. Not sure how that hour-long workout at the gym or your nightly walk around the block after dinner is affecting your blood sugar levels? A CGM will show you.

3.   Measures the impact of sleep

Sleep contributes to blood sugar regulation and a good night’s rest generally corresponds to lower blood glucose the next morning. Without enough shut-eye, it can be more difficult for your body to metabolize glucose, which can lead, for example, to weight gain and fluctuating hormones.

4.   Monitors Stress Levels

Stress can increase the production of cortisol and epinephrine, which, in turn, tends to increase blood glucose. Seeing the clear impact of stress on blood sugar levels can motivate you to find ways to better manage it.

An early detector

A CGM acts as an early detection system, allowing you to catch potential serious health issues caused by chronically high blood sugar levels. This gives you the chance to make the necessary lifestyle changes that will prevent disease.

For optimal results, it’s most effective to combine your CGM readings with personalized nutritional coaching to create an individualized plan tailored to your specific lifestyle habits. This will result in improved diet, sleep quality, exercise performance and stress levels, setting you on the path to optimal health and greater longevity.

Commonly referred to as the energy booster, Vitamin B12 is one of eight B vitamins. While extreme tiredness and lethargy are indeed linked to a deficiency in this crucial vitamin, many other symptoms — including cognitive impairment, depression, tingling and numbness in the hands and feet, anemia, difficulty concentrating and heart palpitations — are also connected to low levels of vitamin B12.

Why You Need It

Vitamin B12 is important for the development of DNA as well as maintaining brain and nerve health and the production of red blood cells. Without sufficient red blood cells, your body’s tissues and organs don’t receive enough oxygen for your body to function properly. Chronic deficiency can damage the nervous system and has been linked to increased risk of cancer and heart disease.

Recent research from the British Journal of Nutrition also links low vitamin B12 status with depressive symptoms in people 50 and older.

How to Tell if You’re Deficient in Vitamin B12

While people can develop a B12 deficiency at any age, the incidence increases with age because absorption of vitamin B12 becomes less efficient. The National Institutes of Health estimates that 20 percent of people over 60 are in this nutrient.

Because symptoms can be variable and vague, they may go undiagnosed for years, so monitoring your levels through annual blood panel testing is important.

Meeting Your Vitamin B12 Requirements

Like most vitamins, B12 can’t be produced by the body, but is obtained through food or supplements. The recommended daily amount of vitamin B12 for adults is 2.4 micrograms.

Most of us can get this amount through a healthy diet that includes meat, eggs and dairy products. B12 can also be found in some plant-based foods such as fortified cereals and plant-based milks. Since B12 is most commonly found in meat, eggs and dairy, vegans are often recommended to supplement. Other factors such as alcohol and drug abuse, digestive tract conditions such as celiac disease, and taking certain medications such as blood sugar-lowering metformin can inhibit the absorption of vitamin B12^[1].

A vitamin B12 deficiency can be corrected with oral B12 supplementation, B12 injections, or through a vitamin IV, which can be especially helpful for individuals with absorption issues. Check with your health care provider prior to supplementation to ensure you are taking the appropriate amount for optimal health. Then, continue to monitor to ensure your supplementation is being properly absorbed by your body.

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The gut microbiome, a bustling community of trillions of microorganisms residing primarily in our large intestine, is often overlooked in its pivotal role in our overall health. Comprising an estimated thousands of different species, this complex system holds the potential to greatly impact many facets of our well-being, earning it the moniker "the forgotten organ". While the gut microbiome is obviously important for digestion and metabolism, it controls and regulates a number of bodily functions, and is key in preventing disease.

What is the Gut Microbiome?  

The gut microbiome refers to the complex community of microorganisms, including bacteria, fungi, viruses, and other microbes, that reside in the gastrointestinal tract, primarily in the large intestine. It is estimated that there are trillions of microbes and thousands of different species in the gut microbiome. It plays a crucial role in maintaining human health and is often referred to as a "forgotten organ" due to its numerous functions and impact on various aspects of our well-being.  The gut microbiome is composed of a mixture of beneficial and potentially harmful microorganisms. Many of these microorganisms have a symbiotic relationship with the human body, which benefits both parties. There are also a smaller number of pathogenic microorganisms that can cause disease. In a healthy individual, the pathogenic and symbiotic microorganisms coexist harmoniously.  

The Importance of the Gut Microbiome

The gut microbiome plays a role in the following important areas:

1. Immune Development and Regulation: The gut microbiome plays a crucial role in the development and regulation of the immune system, particularly during early life. Exposure to a diverse range of microorganisms in infancy helps train and shape the immune system, influencing its responses later in life.
2. Gut Barrier Function: The gut microbiome contributes to maintaining the integrity and function of the intestinal barrier, which acts as a physical barrier against pathogens and harmful substances. A healthy gut microbiome promotes a stronger barrier, preventing the entry of harmful microorganisms and reducing the risk of systemic infections and inflammation.
3. Immune Tolerance and Autoimmunity: The gut microbiome is involved in immune tolerance, the ability of the immune system to distinguish between harmful pathogens and harmless substances. Imbalances in the gut microbiome can disrupt immune tolerance and contribute to the development of autoimmune diseases, where the immune system mistakenly attacks the body's own tissues.
4. Inflammatory Response: The gut microbiome can influence the immune system's inflammatory response. Dysbiosis in the gut microbiome, has been associated with chronic low-grade inflammation, which may contribute to the development of inflammatory conditions such as inflammatory bowel disease, rheumatoid arthritis, and metabolic disorders.
5. The Gut-Brain Axis: The gut-brain axis is an intricate and bidirectional communication network that connects the gastrointestinal tract with the brain. This complex system involves a constant exchange of signals and information between the gut and the brain, influencing various aspects of our physical and mental well-being. It encompasses neural, hormonal, and immunological pathways that allow for seamless communication and interaction between these two vital systems.  

The Connection Between the Gut Microbiome and Disease

Depression and Mental Illness

The gut microbiome can influence neurotransmitter production, stress responses, and mood regulation. In fact, the microbiome produces 85% of the body’s serotonin, a neurotransmitter that regulates mood. Disruptions in the gut microbiome have been associated with conditions like depression, anxiety, and neurodevelopmental disorders.   Studies have found that individuals with depression often exhibit lower gut microbiota diversity, meaning a reduced number of different microbial species. Decreased microbial diversity has been associated with various mental health conditions, including depression. A limited clinical trial published in the Journal of American Medicine – Psychiatry revealed a drop in depression and anxiety scores after a treatment course of probiotics. While this research is directional, it does show the connection between gut microbiota and the expression of mental health.

Heart Disease

Numerous research studies have illustrated the link between the gut microbiome and heart disease.  One such study reveals that gut microbiota can produce trimethylamine-N-oxide (TMAO), a metabolite linked to arterial stiffness and coronary artery disease. This production is triggered by certain foods, like beef, pork and eggs.  Researchers have also used gene sequencing to identify specific gut bacteria that are highly correlated with atherosclerosis, a hardening of the arteries that puts patients at high risk for heart attack.   The findings from this research highlight the potential therapeutic strategies targeting gut microbiota and its metabolites for preventing cardiovascular disease.

COVID

Though COVID-19 primarily affects the respiratory system, research has suggested that the gut microbiota may also play a role in the disease. Patients with COVID-19 may experience a range of symptoms affecting the gastrointestinal system, like nausea, vomiting, diarrhea, and abdominal pain. The COVID virus has been found in the feces of people with the disease, indicating the presence of a “gut-lung axis”, a direct link between digestive and pulmonary systems.  Some studies have found alterations in the gut microbiota composition of COVID-19 patients, with a decrease in beneficial bacteria and an increase in harmful bacteria. These changes may contribute to the severity of the disease and the development of complications.  

Keeping a Healthy Gut Microbiome

A healthy microbiome is associated with the presence or abundance of certain biomarkers and bacteria, and the lack of others. Further, gut microorganisms often produce compounds that are either healthy or detrimental to the body, and these compounds are balanced in a health gut.  

Eat Plenty of Fiber

One such compound produced in the gut is short chain fatty acids, which are by products of fiber fermentation in the digestive system. SCFA regulate the body’s immunity against cancer, inflammation, obesity and other conditions. In order to reap these benefits, it is recommended that adult women eat 21-25 grams and men eat 30-38 grams of fiber per day. This goal can be achieved through a combination of whole grains, beans and legumes, and leafy green vegetables.

Consider Probiotics and Prebiotics

Probiotics, also known as "good bacteria," play a vital role in restoring the natural balance of bacteria in the gut. When our gut microbiome is disrupted by factors like an unhealthy diet, stress, or the use of antibiotics, it can lead to various health issues. Probiotics work by replenishing the gut with beneficial bacteria, boosting the body's natural immune responses, and improving digestive function. You can find probiotics in supplements, in yogurt, and in fermented foods like sauerkraut and pickles. Prebiotics are a type of dietary fiber that act as a food source for the beneficial bacteria in our gut. Unlike other fibers, prebiotics are not digested in the upper gastrointestinal tract and reach the colon relatively intact. There, they are fermented by the gut microbiota and promote growth and activity of beneficial bacteria. Common foods that are high in prebiotics include whole grains, bananas, greens, onions, garlic, soybeans, and artichokes. Fountain Life utilizes gut microbiome testing and analysis as a component of our holistic approach to diagnosing and treating serious illness. If you would like to find out more about our programs, click here for a Program Advisor who can tell you more.  

Metabolic syndrome is increasingly common. The Centers for Disease Control have found that more than 34% of adults over 18 have the condition. This is incredibly concerning as metabolic syndrome dramatically increases your risk of diabetes, heart disease and dementia. Here’s how to determine the risk factors and take steps to lower your risk.

Defining metabolic syndrome

Metabolic syndrome is a group of risk factors that include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. If you have any three of these factors, you are considered to have metabolic syndrome. According to the National Library of Medicine, metabolic syndrome is diagnosed using these five characteristics:

• A large waistline (over 35 inches for women; over 40 inches for men)
• A high triglyceride level (over 150 mg/dL)
• A low HDL cholesterol level (below 50 mg/dL for women; below 40 mg/dL for men)
• High blood pressure (130/85 mmHg or higher)
• A high fasting blood sugar (100 mg/dL or higher)

In addition, most people with metabolic syndrome are insulin resistant, which makes it more difficult for cells in the body to respond to insulin, dramatically increasing the risk of type 2 diabetes.

Who does it affect?

Metabolic syndrome can happen to anyone. However, it is more common in people who are overweight, and it is strongly associated with an inactive lifestyle and poor diet. The condition is also more common in people who are older and in those who have a family history of metabolic syndrome or its associated conditions, such as diabetes and heart disease. The genomic industry's recent advancements have highlighted the pivotal role of genetics in various conditions. For instance, we now understand that certain factors, such as being male or belonging to specific ethnic groups like Hispanic, African American, and Native American populations, can increase the likelihood of developing the condition.

Risks of metabolic syndrome

Cardiovascular disease is the most important risk factor in metabolic syndrome. Studies have shown that cardiovascular disease risk increases as much as two times in people who have metabolic syndrome. Heart disease has proven to be the leading cause of death among adults. The individual components of metabolic syndrome are themselves risk factors in developing certain cancers, the combination of factors increases those risks. In fact, those with metabolic syndrome are approximately twice as likely to have elevated risks of endometrial, pancreas, and colorectal cancer compared to individuals with only one metabolic syndrome condition.

How to prevent metabolic syndrome

To help prevent the risk factors associated with metabolic syndrome, it's important to maintain a healthy approach to the following factors:

Diet

A healthy diet is a very important part of preventing and treating metabolic syndrome. A diet that is low in saturated and trans fats and high in protein, low-sugar fruits, vegetables, and whole grains is recommended to help maintain a healthy weight, control blood sugar and cholesterol levels, and reduce the risk of developing heart disease and other health problems. Limiting the intake of sugar and refined carbohydrates, eating an array of vegetables, and choosing healthy sources of protein, such as lean meats, fish, and plant-based proteins are the most significant things you can do to prevent metabolic syndrome.

Physical Exercise

Regular physical activity can help to maintain a healthy weight, control blood sugar and cholesterol levels. It is also proven to improve mood and reduce stress – both important factors for your general well-being. For overall health, the recommendation for adults is at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous-intensity aerobic activity, such as jogging or swimming laps, each week. Including strength-training exercises at least twice a week will also help maintain muscle mass and bone density.

Tobacco Use

Smoking can increase blood pressure and worsen insulin resistance, two risk factors for metabolic syndrome. Quitting smoking can have immediate and long-term benefits to your health, and it can also help to reduce the risk of developing chronic diseases such as heart disease and cancer. Tobacco smoke contains chemicals that can damage the heart and blood vessels, and can also increase the risk of blood clots, which lead to heart attack and stroke.

Managing Stress

Chronic stress can have a negative impact on overall health and worsen existing risk factors for metabolic syndrome, such as high blood pressure and insulin resistance. Find healthy ways to relax and unwind, such as taking regular breaks from work, engaging in physical activity, or practicing relaxation techniques such as deep breathing or meditation. It's also helpful to prioritize your physical and mental health by getting enough sleep and avoiding excessive alcohol intake.

Pre-Existing Health Conditions

Pre-existing health conditions that are associated with metabolic syndrome include high blood pressure, high cholesterol, and diabetes. They can not only increase the risk of developing metabolic syndrome but also worsen the effects of the condition. If you have any of these conditions, it's important to work with a medical professional to manage them effectively and make immediate lifestyle changes to help prevent the development of metabolic syndrome and reduce the risk of complications.

Treatment

Metabolic syndrome can be treated, but it is often a chronic condition that requires ongoing management. The main goal of treatment is to reduce the risk of developing heart disease, diabetes, and other health problems. This can be achieved through lifestyle changes, such as eating a healthy diet and increasing physical activity. Medications may also be used to control high blood pressure, high cholesterol, and other risk factors. In some cases, weight loss surgery may be recommended for people who are severely obese and have not been able to lose weight through other means.

How can Fountain Life help?

The best way to treat disease is to prevent it. With Fountain Life’s Precision Diagnostics, you can access the best early detection technology to find illnesses, like diabetes and heart disease, in their initial stages, before they cause harm. Specifically, our advanced metabolic blood biomarkers panel, cutting-edge imaging technologies, metabolic genomics panel, and continuous metabolic monitors have created unprecedented opportunities to understand the metabolic condition of our bodies. By harnessing these new tools, our longevity providers can offer the most effective treatment strategies to promote better health and longevity. Start your journey toward a healthier you today!

Eating like certain Mediterranean Europeans may help you live a longer, healthier life.

Since the 1950s, researchers have been interested in the food and lifestyle habits of people who live on and around the Mediterranean Sea. Eating in the manner of residents of certain countries, such as Greece, Italy and Spain, can live up to 13 years longer. Though these countries have different cultures and customs, their dietary habits share certain commonalities. The combination of these eating habits is known as the Mediterranean Diet, and has been proven to prevent heart disease, metabolic syndrome and dementia.

What is the Mediterranean Diet?

The Mediterranean Diet is an eating plan popularized in the 1990s when nutritionists developed a food pyramid to popularize the trend. This way of eating emphasizes fresh fruit and vegetables, and whole grains, while limiting animal products, sweets and processed foods.  The diet is based on the eating habits of rural communities living around the Mediterranean, who have greater longevity and fewer disease than other people living in Europe, despite poverty and little access to medical care.  In addition to fresh produce and grains, the Mediterranean Diet also espouses extra virgin olive oil, as it is lower in saturated fats than other oils, including regular olive oil. Extra virgin olive oil is used in place of solid fats like butter and lard.

Benefits a Mediterranean Diet?

Diets low in saturated fats, like the Mediterranean Diet, are shown to reduce cholesterol and atherosclerosis, which decreases your risk for cardiovascular disease. Atherosclerosis is the buildup of plaque, cholesterol and tissue in your arteries, which can cause a blockage or rupture that leads to heart attack. Extra virgin olive oil (EVOO) is a major contributor to the disease fighting properties of the Mediterranean Diet. EVOO contains powerful antioxidants and other molecules that absorb free radicals and minimize cellular stress. Compounds in EVOO have been shown to reduce chronic inflammation, the cause of a host of serious illnesses like dementia, cardiovascular disease and cancer.  One study in the UK, with results replicated by a similar study in New York, showed the correlation between Alzheimer’s Disease and other forms dementia, and eating a Mediterranean Diet. Both studies followed a cohort of elderly people, and used validated, objective analyses to measure subjects’ adherence to the Mediterranean Diet. In both studies, the subject's participation in the Mediterranean Diet was inversely proportional to their experience of and risk for developing dementia. Eating a Mediterranean Diet has also been shown to increase longevity. A longitudinal study among subjects in Greece illustrated this link. The research tracked the diet and activity of a group of elderly people, all of whom had different, objective levels of adherence to a Mediterranean Diet. The study lasted 44 months and revealed that the more a person followed a diet that emphasized produce, whole grains and olive oil, the greater the likelihood that they lived through the study. Moreover, those people who did not follow a Mediterranean style diet were more likely to have died from cardiovascular disease or cancer as those who did eat according to the Mediterranean Diet.  

How to eat the Mediterranean way

The Mediterranean Diet is simple to integrate into your lifestyle with a few easy swaps.

• Replace red meats with fish and seafood, lean poultry and filing legumes for sources of protein.
• Use extra virgin olive oil in place of other oils, and saturated fats that stay solid at room temperature, like butter and margarine.
• Incorporate more leafy greens by adding a salad to every meal. Or, try creating entrée salads with plenty of raw vegetables and EVOO based dressings.
• Choose whole grain versions of your favorite foods, like breads, pastas and rice.  
• Limit refined sugars and sweets, opting instead for low-sugar fruits (e.g. berries, citrus) and fruit-based desserts and snacks.
• Try adding a glass of wine to lunch or dinner a few days a week, to take advantage of the beverage’s antioxidants.

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As part of Fountain Life’s commitment to disease prevention, we’re turning the tide on diabetes. You monitor your weight, heart rate, and steps – so why not add blood sugar? While healthy people only need to measure blood glucose annually, if pre-diabetes is detected, a Continuous Glucose Monitor (CGM) can identify spikes and drops, and a medical professional can work with you to prevent the onset of full-blown diabetes.

Eighty-four million Americans have pre-diabetes, and that number is rising. Early detection is crucial to halt disease progression. A CGM monitors blood glucose levels day and night with high accuracy. This non-invasive technology provides real-time biofeedback that can enable life-saving behavior changes.

How CGM works

A small, white circular sensor sticks to your arm and its thin, flexible filament inserts just under the skin, where it taps into the interstitial fluid. Every one to five minutes, it takes a reading of the amount of glucose in the interstitial fluid and saves the data for up to eight hours.

Once the appropriate CGM app is downloaded, your smart phone acts as a scanner, picking up the data as it briefly hovers over the sensor. The CGM app analyzes the glucose reading, producing trend reports and glucose history, and sending alerts when blood sugar is too high or low. You can program the app to send the data directly to your Fountain Life healthcare team, so they always stay in-the-know.

The at-home kit provides an applicator, sensor and instructions, which makes adhering as user-friendly as the technology. To stick the sensor to your arm, firmly push the applicator and then lift it away gently. You may feel a slight pinch upon application, but there’s no discomfort thereafter. Every 14 days, the sensor times out and needs to be replaced—the app sends you a reminder. Slowly peel off the old one and adhere a new sensor to your other arm.

Benefits of CGM

Night readings

This is invaluable if you are prone to hypoglycemia during sleep. An alert sounds and wakes you if your blood sugar drops too low, allowing you to take appropriate measures quickly before you are in a life-threatening situation.

Blood glucose trends

Based on the collected and stored data, the app identifies glycemic patterns and forecasts the future direction of your blood sugar levels. This information can help your health care provider adjust your medications and provide lifestyle recommendations appropriately, so you have the best health outcomes.

Real-time readings

Frequent samples collected day and night make it possible to pinpoint how exercise, specific foods and medications impact your blood sugar. With this insight, your medical team can customize a diabetes management program to keep your blood sugar stable.

Helps keep blood sugar in ideal range

Alarms that sound for hyperglycemia help to ensure glucose levels do not go too far off course, reducing the likelihood of long-term complications like diabetic ketoacidosis, vision changes and lower limb amputation.

Ask us how to get started

Based on the data collected, our team will work with you to formulate an exercise, nutrition and medication regimen that allows you to prevent diabetes. If you have diabetes, we can help you get a stronghold on the disease.

Talk to your Fountain Life doctor or wellness concierge about improving the quality of your glycemic control.

Optimal nutrition is essential for longevity. While whole foods are the best source of vitamins and minerals, our diets often fall short of optimal. Scientific evidence shows that supplementing with certain vitamins can prevent or even reverse the biochemical changes associated with aging. Adding the right vitamins can also target chronic inflammation, which reduces the risk of diseases including cancer, heart disease and diabetes.

94% of Americans are deficient in this longevity-boosting vitamin

Many Americans are nutrient deficient without even knowing it. Ninety-four per cent of us don’t get enough Vitamin D and over half of us don’t get enough magnesium. (Hint, these supplements top the list of vitamins and minerals to add to your diet.)

The challenge is determining which vitamins you really need to add to your diet. Fountain Life members receive quarterly executive blood panels to take the guess work out of which vitamins your body is lacking. However, there are a few general guidelines all of us can benefit from.

The Best Vitamins and Minerals to Boost Longevity

Research shows there are eight key vitamins and minerals that promote longevity by contributing to the processes that keep the cells in our bodies healthy.

1. Magnesium

This mineral activates enzymes for hundreds of different chemical reactions in the body, including DNA repair and energy production. It also plays an important role in improving insulin sensitivity, regulating blood pressure, and countering inflammation – a factor in metabolic diseases such as diabetes.

2. Vitamin D

A key nutrient that’s essential for bone health and immunity, vitamin D also regulates cell growth, which may have an effect in preventing cancer. Low levels of vitamin D are associated with heart disease, obesity, and diabetes.

3. B-complex vitamins

The eight B vitamins support metabolic health. Some are linked with a reduced risk of Type 2 diabetes, dementia and depression while others promote the production of red blood cells and proper maintenance of the central nervous system.

4. Vitamin E

This antioxidant is key for strong immunity, healthy skin and eyes, and also works to rejuvenate cells and protect them from damage.

5. Vitamin C

Most often touted for its immune benefits in preventing common illnesses, vitamin C also helps repair and regenerate tissues, lowers blood pressure, increases iron absorption and reduce the risk of heart disease.

6. Vitamin A

Also known as retinol, Vitamin A is the gold standard when it comes to anti-aging – it’s no wonder it’s a key ingredient in many skincare products, Vitamin A not only slows down the effects of aging on our skin, it also promotes a stronger immune system, better vision and helps the heart and lungs work properly.

7. Selenium

An essential trace mineral that supports healthy thyroid function, selenium also helps neutralize free radicals, thus protecting cells from oxidative stress, which is often responsible for insulin resistance and metabolic dysfunction.

8. Calcium

Almost all of the calcium in our bodies is in our bones and teeth, but it also plays a crucial role in other functions, such as nerve transmission and muscular function. Calcium deficiencies can lead to heart problems, as well as high blood pressure.

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Nutrition is one of the key components of Fountain Life's Precision Diagnostics. Learn more about our APEX Membership.