How Many Eggs Can You Safely Eat?

By Dr. Mercola

I have long stated that you can easily eat one dozen eggs per week. This is a simple and cost-effective way to add valuable nutrition to your diet, especially high-quality protein, healthy fats and antioxidants — provided you cook them properly and get them from a high-quality source.

Many people, unfortunately, have been scared away from this healthy food source because they contain cholesterol. But many of the healthiest foods happen to be rich in cholesterol (and saturated fats), and this isn’t a bad thing.

High-Egg Diet Has No Effect on Cholesterol Levels, Even for People With Type 2 Diabetes

A 2015 study published in The American Journal of Clinical Nutrition confirmed my sentiment that it’s safe to eat 12 eggs a week.¹ They assigned overweight or obese individuals with type 2 diabetes or pre-diabetes to eat either a high-egg (12 eggs per week) or a low-egg (less than two eggs per week) diet.

Even though both groups ate the same amount of protein, the high-egg group reported less hunger and greater satiety after breakfast. Further, no negative effect on the participants’ lipid profile was noted.

“No between-group differences were shown for total cholesterol, low-density lipoprotein cholesterol, triglycerides, or glycemic control,” the researchers wrote, which shows fears that eating healthy high-cholesterol foods will lead to high cholesterol are unfounded.

As the Epoch Times reported, there were no differences between the two groups’ lipid profiles:²

“ … despite the fact that food-diary analysis showed those eating 12 eggs a week increased their total daily cholesterol intake by 281 milligrams, compared with a reduction of -36 milligrams cholesterol for those on the low-egg diet, giving an average difference between the two groups of 337 milligrams dietary cholesterol intake per day.”

Eating Cholesterol Doesn’t Make Your Cholesterol High

One egg yolk contains about 210 milligrams (mg) of cholesterol, which is why public health agencies have long suggested Americans limit their intake. In other countries like the U.K., there is no suggested limit on egg consumption.

However, even in the U.S. it’s becoming common knowledge that dietary cholesterol from natural sources poses no threat to your health (and may actually be beneficial).

The newly released 2015 U.S. Dietary Guidelines have even removed the dietary cholesterol limit and added egg yolks to the list of suggested sources of protein.

The long-overdue change came at the advice of the Dietary Guidelines Advisory Committee (DGAC), which finally acknowledged what the science shows, which is that “cholesterol is not considered a nutrient of concern for overconsumption.”³

Indeed, past research found consumption of more than six eggs per week does not increase your risk of stroke and ischemic stroke.⁴

And a survey of South Carolina adults found no correlation of blood cholesterol levels with so-called "bad" dietary habits, such as consumption of red meat, animal fats, butter, eggs, whole milk, bacon, sausage and cheese.⁵

Dr. Luc Djoussé, an associate professor at Harvard Medical School and Brigham and Women’s Hospital, who has conducted research on heart disease and eggs, further told Time, “Dietary cholesterol does not translate into high levels of blood cholesterol.”⁶

Did You Know Eggs Are a Good Source of Vitamins and Antioxidants?

Unfounded cholesterol worries have overshadowed the fact that eggs are an abundant source of antioxidants and vitamins that many Americans are lacking. For instance, an estimated 90 percent of the U.S. population may be deficient in choline.⁷

Some of the symptoms associated with low levels include memory problems, lethargy and persistent brain fog. One egg yolk contains nearly 215 mg of choline, a B vitamin known for its role in brain development and memory.

Lutein and zeaxanthin, carotenoid antioxidants that are important for vision health, are also found in eggs as are the amino acids tryptophan and tyrosine, which have potent antioxidant properties to help prevent cardiovascular disease and cancer.

According to Chris Masterjohn, who received his Ph.D. in nutritional sciences from the University of Connecticut, eating eggs, and particularly the yolks, may even be an ideal way to resolve common nutrient deficiencies, including vitamins A, E and B6, copper, calcium and folate.⁸

So when eating eggs you can do so not only safely but strategically as a way to significantly boost your nutrient intake.

Egg Labels May Not Mean What You Think They Do

It’s important to choose eggs from a high-quality source. Free-range or "pastured" organic eggs are far superior when it comes to nutrient content while conventionally raised eggs are far more likely to be contaminated with disease-causing bacteria such as salmonella.

An egg is considered organic if the chicken was fed only organic food, which means it will not have accumulated high levels of pesticides from the grains (mostly genetically modified (GM) corn) fed to typical chickens.

This is a start, but the organic label on eggs is not an indication that the hens have been humanely or sustainably raised. Ideally, you want eggs from chickens that have access to the outdoors where they can consume their natural diet and lead more natural, happier lives.

Yet, even "cage-free" on a label still does not mean the chickens were raised under ideal conditions. They're not raised in cages, but they may not have access to the outdoors.

So there are still significant differences even between "cage-free" and "free range" (or "pastured") eggs. With so many loopholes and lack of transparency, it can be very confusing to sort through it all.

The Cornucopia Institute's Egg Scorecard

The Cornucopia Institute addressed these issues in a recent egg report. According to Mark Kastel, co-founder of the Cornucopia Institute, there's a factory farm takeover of the egg industry underway, with large CAFOs [concentrated animal feeding operations] now controlling 80 percent of the organic egg market. He continued:

"It's obvious that a high percentage of the organic eggs on the market are illegal and should, at best, be labeled 'produced with organic feed,' rather than bearing the USDA-certified organic logo."

The Cornucopia Institute's report and scorecard, which took six years to produce, ranks 136 egg producers according to 28 organic criteria to help you find truly healthy, humanely raised eggs.⁹ According to the Cornucopia Institute:

"'Scrambled Eggs: Separating Factory Farm Egg Production from Authentic Organic Agriculture will empower consumers and wholesale buyers who want to invest their food dollars to protect hard-working family farmers that are in danger of being forced off the land by a landslide of eggs from factory farms ...

[As] consumers have become concerned about the humane treatment of animals, and are also seeking out eggs that are superior in flavor and nutrition, a number of national marketers have found success in distributing 'pasture'-produced eggs.

'There is a fair bit of overreach and the exploitation of this term is well covered in our report,' Kastel explained. 'The organic egg scorecard enables concerned consumers to select authentic brands delivering the very best quality eggs regardless of the hyperbole on the label' ..."

Should you find the organic egg brand you've been buying is a sham and feel betrayed, take action by putting the pressure on USDA Secretary Tom Vilsack to replace the current management at The National Organic Program. You can do so by signing the Cornucopia Institute's proxy letter.

What’s the Safest Way to Eat Your Eggs?

Health agencies warn consumers not to eat undercooked eggs, which could contain pathogenic bacteria like salmonella. This is primarily an issue with CAFO eggs (and chicken).

For example, tests done in England found that more than 23 percent of farms with caged hens tested positive for salmonella, compared to just 4.4 percent in organic flocks, and 6.5 percent in free-range flocks. The highest prevalence of salmonella occurred in facilities holding 30,000 birds or more.

From a health perspective, and assuming you’re getting your eggs from a small farm that’s raising its hens according to the laws of nature, the best way to eat your eggs is raw or very lightly cooked, such as poached, soft-boiled, or over-easy with very runny yolks.

Two raw egg yolks have antioxidant properties equivalent to half a serving of cranberries (25 grams) and almost twice as many as an apple. But the antioxidant properties are reduced by about 50 percent when the eggs are fried or boiled, and reduced even more if they're microwaved.¹⁰

Additionally, the cholesterol in the yolk can be oxidized with high temperatures, especially when it is in contact with the iron present in the whites and cooked, as in scrambled eggs, and such oxidation contributes to chronic inflammation in your body. For this reason, scrambled eggs are one of the worst ways to prepare eggs if you want them to be healthy.

Egg Facts You Need to Know

Did you know you can tell if your eggs are free range or pastured by the color of the egg yolk? Foraged hens produce eggs with bright orange yolks. Dull, pale yellow yolks are a sure sign you're getting eggs form caged hens that are not allowed to forage for their natural diet. The key to finding truly free-range, pastured eggs is to buy your eggs locally.

This is typically preferable to organic eggs from the grocery store. If you live in an urban area, visiting the local health food stores is typically the quickest route to finding high-quality local egg sources. For more egg facts, from nutrition to how to tell if your eggs are fresh, check out the infographic below.

Embed this infographic on your website:

<img src="http://ift.tt/1M4Z4pw" alt="Egg Nutrition Facts and" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">In this infographic "<a href="http://ift.tt/1HHNCaB">Everything You Need to Know About Eggs</a>," you'll discover the nutritional wealth that eggs offer and why you should be stringent in choosing safe, high-quality eggs. Use the embed code to share it on your website.</p> <pre style="max-width:800px; min-width:300px; margin: 20px auto 0 auto; padding:10px; border:solid 1px #999999; background: #ffffff; white-space: pre-wrap; word-wrap:break-word;"><code>&lt;img src="http://ift.tt/1M4Z4pw" alt="Egg Nutrition Facts" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"&gt;&lt;p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;"&gt;In this infographic "&lt;a href="http://ift.tt/1HHNCaB"&gt;Everything You Need to Know About Eggs&lt;/a&gt;," you'll discover the nutritional wealth that eggs offer and why you should be stringent in choosing safe, high-quality eggs. Use the embed code to share it on your website.&lt;/p&gt;</code></pre>

Click on the code area and press CTRL + C (for Windows) / CMD + C (for Macintosh) to copy the code.

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U.S. Rolls Out New National Skin Cancer Prevention Plan

By Dr. Mercola

It's that time of year again. Spring is upon us, and summer — when sun exposure is at its peak — is just around the corner. According to the American Academy of Dermatology, this is a high-risk time of year for developing skin damage that can lead to melanoma, a deadly form of skin cancer.

A brand new study funded by the Academy, in conjunction with the Skin Cancer Foundation, estimates as many as 40 million Americans will exceed the maximum recommended level of sun exposure this summer, resulting in tens of thousands of additional skin cancer cases in coming years.

To ward off what they refer to as "a calamity of enormous proportions," the two organizations have developed a national emergency sun protection plan, which is slated to take effect on June 1.

Skin Cancer Prevention Goes Mandatory

I've been a long-time critic of the dermatology profession for taking such a one-sided view of sun exposure, as mounting evidence reveals sun exposure tends to be protective against not only melanoma, but also a wide range of internal cancers and other diseases, including heart disease.

To circumvent this kind of critique, the U.S. government has now decided to step in and, siding with the American Academy of Dermatology, a multi-layered plan of action is being rolled out in coming weeks and months.

As you may recall, in July 2014, the interim U.S. Surgeon General Dr. Boris Lushniak issued a "Call to Action to Prevent Skin Cancer,"^1,2 in which he declared UV radiation harmful and said sun exposure should be avoided altogether.

According to the Assistant Secretary for Health: "It's important to shatter the myth that tanned skin is a sign of health. And a 'base' tan is not a "safe" tan. Tanned skin is damaged skin."

In light of the most recent study, the U.S. government has decided that recommending complete abstinence from all UV exposure is not enough.

Enforcement is needed to protect and preserve public health, and a new agency is therefore being set up to ensure the message is being properly disseminated and enforced.

Compliance Deadlines for Federal and Private Buildings

All United States federal and state government building exits as of June 1, 2016 are to be equipped with clearly visible signs stating that, "Exiting these premises without proper UV coverage will result in skin cancer." Privately owned buildings must be equipped with melanoma warning signs as of June 1, 2017.

To start, certified sun-avoidance compliance officers will only be stationed at federal buildings in particularly sun-soaked states, including Florida and Arizona, to ensure those entering and exiting the building are wearing UV prevention-compliant attire.  

Eventually, compliance officers are expected to be stationed at every state and federal building across the U.S., and while not mandatory, the interim Cancer Protection task force does recommend private businesses consider employing certified Anti-Cancer Compliance Personnel as a proactive healthcare measure.

The Message Is Simple: Sun = Cancer

The scientific literature shows a broad array of skin health benefits from UV radiation, including blue light for the treatment of acne,³ and smoothing of fine wrinkles with non-thermal blue and near infrared.^4,5

However, according to the task force assigned to create the new federally funded Cancer Protection Agency, UV exposure is the only established source of skin damage that can lead to skin cancer.

Added support for this stance came from a recent Swedish study,⁶ which found that while women with "active sunlight exposure habits" have a lower overall mortality rate than women who avoid sun exposure, they do have a greater risk of skin cancer.

So far, recommendations to avoid sun exposure have failed to result in complete avoidance, and this, they say, is the real reason why melanoma cases still occur. It's important to note that 100 percent avoidance will be the rule for everyone, regardless of your skin type.

When questioned about this philosophy and asked why no consideration for skin type and color is taken into account, Dr. Henry Lim, who sits on the Skin Cancer Foundation's Photobiology committee, replied that such information is "irrelevant" because vitamin D supplements can address deficiency.

According to Lim:⁷

"We want to make it simple as a public health message — as to what the public should reasonably be able to absorb and understand. To fine tune it is just too complicated..."

Lim's sentiment is echoed by Washington D.C. dermatologist Dr. Evan Moon, who said:

"Sun exposure has absolutely no benefits beyond the photosynthesis of plants. But humans are not plants. It's quite simple; for people, the sun is a dangerous risk factor to be avoided at all costs. End of story.

For years, I've struggled to comprehend why people like Dr. Mercola insist on complicating the matter by bringing up research by dissenting sun worshippers who conveniently always find some sort of benefit.

I believe the implementation of this federal sun avoidance mandate, which includes the use of compliant UV prevention systems, will finally address this avoidable cancer risk once and for all, and in coming years, melanoma will be effectively eradicated."

UV Prevention System Causes Uproar in Fashion Industry

While the sun avoidance mandate has managed to fly below the mainstream radar, leaked photos and documents describing the proposed UV prevention system have caused uproar within the fashion industry.

In this photo, I personally model a first-generation prototype of the full system, with a (so far) voluntary addition of a portable air purification mask. The goggles come in clear or tinted versions, both of which filter 100 percent of UVA and UVB rays. The mask is a bonus as it helps filter out air pollution that the World Health Association has recently shown to be linked to 1 in 4 deaths.

A well-known fashion designer who spoke out under conditions of anonymity has reportedly stated: "I don't know what the [bleep] I'm going to do with this. It's an absolute mess. Widespread implementation of this garb poses a serious threat to the industry as a whole. Fashion week will never be the same again."

Food Manufacturers to Tackle Vitamin D Deficiency Concerns

To tackle the public health concern of widespread vitamin D deficiency, a number of food companies have vowed to fortify more foods with vitamin D. Sodas, chips, and candy are prime targets, as these foods are the most frequently consumed, thereby virtually guaranteeing the elimination of vitamin D deficiency among most age groups.

Companies are also lobbying for the addition of fortified junk foods to public programs such as school lunches and the Meals on Wheels program, to ensure vitamin D sufficiency among minorities and those with restricted financial means to buy junk food. According to one industry analyst:

"Fortifying junk foods with vitamin D is a brilliant market strategy amid sagging sales resulting from the misguided notion that unprocessed foods are somehow 'healthier' than processed ones. The fact that you cannot add vitamin D to an apple or a head of lettuce, but you can add it to a candy bar reveals the depth of this fallacy.

When combined with total sun abstinence, vitamin D-enriched soda and snack bars will virtually guarantee the eradication of skin cancer, not to mention other diseases associated with vitamin D insufficiency."

Tax Breaks for Residential Sunscreen Showers

While impenetrable UV protection suits will be offered for free to government employees, and private employers will be able to provide them at reduced prices, some self-employed and unemployed individuals may face compliance challenges due to cost.

According to the IRS, the basic UV prevention system, which includes a full paper-weight suit and UV protection goggles, will qualify for a standard deduction on your 2016 taxes. Home owners who opt to install a sunscreen shower will also qualify for a tax break.

The sunscreen shower will allow for a full and even coating of UVA and UVB protective lotion, and may be used in lieu of the basic UV prevention suit — a loophole sure to please clothing designers as much as it will upset the makeup industry.

Draft guidance from the interim Cancer Protection task force on the proper application of sunscreen notes you should coat all exposed skin areas. Care should be taken at the scalp line, where hair may be thin, and on, in, and around exposed ears. For convenience and ease of smartphone use, gloves are recommended rather than coating your hands with the requisite 0.5 mm layer of sunscreen.

Proposed Amendment to Uniform Time Act

In related news, an amendment has been proposed to the Uniform Time Act of 1966, which would permanently replace daylight savings time with shift to nighttime work hours. Instead of setting our clocks backwards one hour this fall, and forward again next spring, clocks would be shifted backward one hour each fall and spring, until work hours have shifted fully into the nighttime. The full 12-hour shift into night work and life would take six years.

The amendment is the brainchild of the Cancer Protection task force, and grew out of concerns that full compliance with sun avoidance may be difficult to maintain long-term. As noted by task force chairman David Putz:

"As long as people work and move about during the daytime, the impulse to go out in the sun, no matter how illogical or risky, will always exist — both by choice and by necessity. Making nightshift work the national standard is the most effective way to resolve this problem."

According to a recent report⁸ on the global prevalence of myopia, half of the world's population will be nearsighted by 2050, courtesy of increased screen time and decreased time outdoors. As noted by optometrist Dr. Eric Perez:⁹

"When you're outdoors, you tend to look at more objects in the distance, exercising that part of your vision. There's also research that shows natural sunlight triggers the release of dopamine in your retina, which also helps prevent myopia."

Shifting to nighttime living and work will likely speed up the development of myopia, scientists warn. According Putz, such research needs to be taken into consideration, which is why the amendment also includes a clause requiring the U.S. government to invest heavily in laser eye surgeries to compensate for the deterioration in eyesight.

Eradicating Melanoma Through Sun Avoidance — Reality or Fiction?

The American Academy of Dermatology and the Skin Cancer Foundation are both very serious about sun avoidance. In their view, UV exposure — either by sunlight or sun lamps — is an avoidable skin cancer risk and nothing more, and people of all skin colors should shield themselves from UV light at all costs, all the time; no exceptions.

In response to allegations that they're putting people's health at risk by promoting vitamin D deficiency, their response is that vitamin D supplementation will take care of the problem. Make no mistake about it, the dermatology profession maintains the stance that sunlight has no value for health, and all sun-kissed skin is damaged skin, and that preventing skin damage is the most important factor when considering sun exposure.

Fortunately, today is April 1, and this is our annual April Fool's article. So mandatory UV prevention systems like full-body suits and sunscreen showers are not yet in the pipeline. But who knows what the future will bring, should these misguided recommendations get pushed to the extreme. In the meantime, have a Happy April Fool's Day! Now, go outside, and enjoy the rays of the sun — while you still can.

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Makeup Look: Petal Pusher

  I have been a huge fan of Red Apple Lipstick for awhile now and have talked about their lipsticks forever but recently I have been branching out and trying […]

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How the Weather Can Affect Your Mood

By Dr. Mercola

Weather can be sunny, stormy, dreary or unpredictable but then so, too, can your mood. The way you feel on any given day may actually be intricately tied to the weather forecast in ways science is only beginning to understand.

Many people are now aware that spending time outdoors on a sunny day, and allowing the sun to shine on your bare skin, is necessary for your body to produce vitamin D, which also plays a role in serotonin production.

Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. This is one reason why bright-light therapy is so effective for treating people with seasonal affective disorder (SAD), which is sometimes referred to as ‘winter depression.’

This is only the tip of the iceberg, however. A sunny day can make you feel inexplicably happy, but only if you can frolic outdoors. People who are stuck indoors on a sunny day may feel their mood plummet, and the weather also has significant (and often subconscious) effects on behavior and more.

Pleasant Weather Improves Mood and Broadens Cognition

The association between weather and psychological changes has led to some inconsistent results. Research published in the journal Psychological Science found this may be due to two important factors: the season and how much time is spent outside.

Pleasant weather was associated with higher mood, better memory and ‘broadened’ cognitive style during the spring as time spent outside increased. The same could not be said for mood and weather during other times of the year, and the hot summer months were associated with lower mood.

The researchers reasoned that pleasant springtime weather has such a positive effect because people have been deprived of pleasant weather during the winter.¹ Researcher Matthew Keller summed it up quite simply by saying, “If you wish to reap the psychological benefits of good springtime weather, go outside.”²

How the Weather May Control Your Behavior

When the sun comes out, you may alter your behavior without even realizing it. Studies suggest, for instance, that on sunny days people help each other more and leave more generous tips when eating at restaurants.³

Research published in The Journal of Finance even found sunshine is significantly associated with stock returns (while rain and snow are not).⁴ If you’re looking to find a date, you may fare better when the weather’s sunny as well.

One French study found women were more receptive to giving their phone number to an attractive stranger on sunny days compared to cloudy days, providing their number 22 percent of the time and 14 percent of the time, respectively.⁵

Another study conducted by the same researcher, French psychologist Nicolas Guéguen, also found drivers were more likely to pick up hitchhikers on sunny days than they were on cloudy days. “Perhaps the positive mood induced by the sunshine promotes helping behaviors,” he and a colleague concluded.⁶

On the other hand, separate research revealed that the further the temperature rises or falls from an ideal 68 degrees F, the lower helping rates become.⁷

Weather Influences Your Mental Health (and Maybe Your Chances of College Admission)

People have been found to recall up to seven times more objects when quizzed on cloudy days as opposed to sunny ones.⁸ “Shoppers in a negative mood showed better memory and higher discrimination ability,” the researchers noted.

Still other research analyzed 682 actual university admission decisions. It turned out that applicants' academic attributes are weighted more heavily on cloudier days while non-academic attributes were given more weight on sunnier days.⁹ According to the study:

“The documented effects are of both statistical and practical significance: changes in cloud cover can increase a candidate's predicted probability of admission by an average of up to 11.9 percent.”

Crime Rates Rise Along With the Temperature

Sunny weather isn’t always a good thing, however, particularly when it means temperatures are high. Crime rates increase during the summer months, according to the U.S. Department of Justice (DOJ).

A DOJ study revealed rates of serious violent crimes, household larceny and household property victimization are significantly higher in summer months.¹⁰ There are a couple of reasons why this may be.

Hot, sticky weather may make people feel irritable, causing them to act out with increased aggression and hostility. Summer weather also attracts people outdoors, which means there are more social interactions and more opportunities for arguments and crimes to ensue.

The exception is when it starts to get really hot (90 degrees F and over); then even criminals tend to stay inside to cool off. The Epoch Times continued:¹¹

“Aspects of weather beyond heat and sunshine have also been shown to affect mood. Humidity tends to make people more tired and irritable.

Barometric pressure fluctuations can alter moods and trigger headaches, some studies finding a link between low pressure and suicide. On rainy days, people report lower satisfaction with their lives.”

Fresh Air and Sunshine May Help Relieve Depression

In the video above, Liana Scott describes how spending 20 minutes outside on a sunny, spring day helped her to relieve symptoms of depression. She wrote via the Healthy Place:¹²

“I know only too well how a sunny day can mock you and taunt you and make you feel even worse than you already do. You close the blinds, pull the blanket back over your head and wish that you had the energy to go outside.

The truth is, however, that going outside and getting a little bit of sun and fresh air can go a long way to relieving depression symptoms, even if it’s just for a little while. I didn’t stay out for long, only about 20 minutes, cleaning up here and there.

I could almost feel the vitamin D, sometimes called the sunshine vitamin, seeping into my skin. Okay, I know, that was a little over the top. But still, those twenty short minutes in the sun and fresh air revived me. For the first time in a long time, I felt energized.”

It may sound like a stretch, but giving your body a dose of needed vitamin D may have a significant effect on your mood and even more so if it’s done regularly to keep your levels within the optimal range. People suffering from anxiety and depression are more likely to have vitamin D deficiency.¹³

Further, in one previous study seniors with the lowest levels of vitamin D were found to be 11 times more prone to be depressed than those who had normal levels. A double-blind randomized trial published in 2008 also concluded:¹⁴

"It appears to be a relation between serum levels of 25(OH)D and symptoms of depression. Supplementation with high doses of vitamin D seems to ameliorate these symptoms indicating a possible causal relationship."

Spending Time in Green Spaces Also Enhances Your Mood

Spending time in green spaces has psychological and physical benefits. Simply taking a walk in a natural area has been shown to decrease the pattern of negative thinking known as rumination, which is linked to an increased risk of depression.¹⁵ Those researchers noted:

“This study reveals a pathway by which nature experience may improve mental well-being and suggests that accessible natural areas within urban contexts may be a critical resource for mental health in our rapidly urbanizing world.”

Indeed, more than 80 percent of Americans live in urban areas,¹⁶ which can limit access to green spaces and potentially worsen public health. In addition to improving well-being, those living in a greener environment report fewer health complaints and better mental health.¹⁷

All types of green space — city parks, agricultural areas, forest, etc. — were equally beneficial. Cognitive function may also improve. In a study of 2,600 children between the ages of 7 and 10, those with greater exposure to green spaces, particularly while at school, had improved working memory and decreased inattentiveness.¹⁸

A 2014 study similarly found that children attending schools with greater amounts of vegetation scored higher on academic tests in both English and math.¹⁹

A 50-Minute Nature Walk Improves Mood and Memory

Not to mention, older adults who spend more time outdoors have less pain, sleep better and have less functional decline in their ability to carry out their daily activities.²⁰ Research published in 2015 also found immense benefits from taking a 50-minute walk in a natural area compared to a similar walk in an urban area. The researchers noted:²¹

“ ... the nature walk resulted in affective benefits (decreased anxiety, rumination, and negative affect, and preservation of positive affect) as well as cognitive benefits (increased working memory performance).”

These studies didn’t look into the weather per se, just the act of getting outside, so it may be that spending time outdoors in nature is beneficial regardless of the weather.

Even Photos of Green Spaces may Lessen Stress

Urbanization is associated with an increase in stress-related diseases and mental disorders for those living in urban environments. A recent study published in The International Journal of Environmental Research and Public Health highlighted the need for residents of urban environments to find relief from urban stressors, preferably by having access to outdoor open spaces. Researchers explained:²²

“There is increasing scientific evidence that particularly open spaces with natural or vegetated elements, e.g., green spaces, provide opportunities for restoration.

Numerous … studies have shown that contact with real or simulated green settings as opposed to built settings has positive effects on mood, self-esteem and self-reported feelings of stress and depression, and can help to recover from stress and attention fatigue.”

The study focused on the sympathetic and parasympathetic nervous systems, which handle stress either by triggering the ‘fight-or-flight response’ or by enhancing physiological calm, respectively.²³ Students wore sensors to track their heart rates and other functions and then viewed photos of green or urban spaces.

The photos were shown both before and after the students conducted a serious of difficult math problems designed to raise stress levels. When photos of green spaces were seen after the math test, the parasympathetic nervous system was activated and lowered heart rates. The researchers concluded:²⁴

“This study indicates that five minutes of viewing urban green space can support recovery from stress as shown in enhanced parasympathetic activity. These findings strengthen and deepen the growing evidence-base for health benefits of green space in the living environment. In particular, the present findings point to the importance of visual access to green space in providing readily available micro-restorative opportunities.”

Get Outdoors Often When the Weather Is Pleasant

The take-home message here is simple: when it’s nice outside, get outdoors and soak it in as often as you can. Parks, nature preserves and backyards can all provide children and adults with much-needed access to green space as well, so for the best results try to take in nice weather while surrounded by nature.

If you live in a locale with frequent poor weather and you believe it’s negatively affecting your mood, you may wish to consider moving to a region with a better climate.

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​The Truth About Parabens

Are Parabens Safe? 

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Food, medicines, and cosmetics, all contain preservatives that keep the bacteria, fungi, and other microbes away and prolong the shelf life of these products. Ever since 1950s, parabens have been the most widely used preservatives in the cosmetics industry. This group of synthetically made chemicals replaced the then used formaldehyde and seemed at the time as a very promising alternative. In fact, the people from the branch trusted them so much that today, almost 70 years later, you can find parabens in 77% rinse-off personal care products, and as much as 99% of leave-on ones . Take any of the makeup, skin care or hair care products that you use regularly and read the ingredients list. They are easy to spot, since the second part of the name is almost always the word ‘paraben’. The most common types are methylparaben, propylparaben, and butylparaben. Although, you might also come across such tongue-twisters as benzyl-parahydroxybenzoic acid, methyl-parahydroxybenzoic acid, parahydroxybenzoate, etc.

The broad use of these chemicals can be explained with 2 words – inexpensive and effective. Sounds good, but then why, all of a sudden, so many cosmetic brands are launching paraben-free versions of their products?

Over the past few years, a number of scientific studies raised questions concerning the harmful effects of this until-now-considered-safe ingredient, which made consumers think twice before buying parabens-loaded products. While the debate among scientists, cosmetic manufacturers, and regulatory bodies is still ongoing, there are some firm pieces of evidence regarding the harmful effects of parabens on the human health - pieces of evidence that we should not overlook.

Parabens and Hormonal Imbalance

In today’s polluted atmosphere, we are exposed to environmental oestrogens (xenoestrogens) on a daily basis. These man-made compounds differ structure wise from the natural oestrogen produced by our bodies, but at the same time, they mimic its effects. The most significant and most adverse effect they might have once inside our bodies is causing  hormonal imbalance.

Being a xenoestrogen itself, paraben is often described as an endocrine disruptor. Although a consensus has been reached regarding the parabens’ status as xenoestrogens, there is a clash of scientific opinions on the subject of the level of their repercussions on human health. Some say that the hormonal disturbance caused by these compounds is minimal, since even the most potent paraben (butylparaben) has a relatively weak oestrogenic effect compared to natural oestrogens. Nevertheless, in our opinion, no matter how low the risk is, there is no need to take it – after all, we have one body and we have to try our best to keep it healthy.

Lastly, let’s have a look at some basic truths about human physiology. According to what we were taught in high-school, in addition to oestrogen, women’s bodies also produce progesterone – the ’opponent’ of oestrogen which, among other functions, serves to keep the level of the latter normal. When parabens enter our bloodstream they disturb this delicate balance between oestrogen and progesterone, wreaking havoc in our otherwise normally functioning reproductive system. Doesn’t sound nice.

Parabens and Breast Cancer

We have known for over 25 years that oestrogen plays a part in the formation and progression of breast cancer. It is not a surprise then that a compound that mimics oestrogen might have the same impact on women’s health.

A pivotal study, entitled Concentration of Parabens in Human Breast Tumours ,was published in 2004 by P. D. Darbre, a senior lecturer in oncology and researcher in biomolecular sciences at the University of Reading, in England. The authors of the study found intact parabens in 18 out of 20 tested malignant breast tumour tissue samples and concluded that the cancer was caused by parabens contained in deodorants and antiperspirants that we use daily. 

Darbre explains that there are two steps in the development of breast cancer: first is the cell damage i.e. the “birth” of cancer cells, and second - their rapid, uncontrolled growth. The aluminium found in antiperspirants ‘takes care’ of the first step. Parabens, which act as female hormone, take care of the second, by promoting cell growth. Another argument in support of this theory is the location of the tumors. About 55% of all breast tumours occur in the Upper Outer Quadrant, which is the part of the breast closest to the armpit i.e. the place where people usually spray antiperspirants.

A more recent study conducted by Dr William Goodson, a surgeon at California Pacific Medical Centre in San Francisco, California, showed that parabens also make breast cancer treatment ineffective. During the tests, he introduced a cancer-inhibiting drug to cancer cells but they only continued to grow. Need we say more?

Other Health Issues Related to Parabens

In a study conducted back in 2002, Dr. S. Oishi found that butylparaben had a negative impact on male rats’ levels of testosterone. Does this mean that parabens might also be responsible for the declining sperm counts in men in the past few decades?

A group of scientists from the University of Michigan, Harvard School of Public Health, confirmed in 2010 that exposure to butylparaben actually damages the DNA in sperm cells. Methylparaben, which is found in facial products, does not affect the reproductive organs, but it does ironically increases the skins sensitivity to ultraviolet rays, hence increases the risk of  premature aging. Exposure to isobutylparaben during pregnancy has been linked to anxiety and behavioural changes in offspring. The list goes on, but we’d rather stop here…

We, at La Mav, believe that you do not have to sacrifice your health in the name of beauty! 

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The Final Verdict

Although there are still many questions surrounding parabens’ safety, U.S. National Cancer Institute advises cautious use of personal care products containing parabens until more research is done. The current trends in the cosmetics industry clearly show that manufacturers are becoming more and more aware of the damaging effects parabens might have on our health. At the same time, many regulatory organs assure us that parabens are likely to be phased out in the next 10 years or so. Sounds great, but why wait 10 years when you can limit your exposure now?

Luckily, many companies have already switched to paraben-free beauty products that contain natural preservatives, such as oregano, thyme, goldenseal root, grapefruit seed extract, rosemary,  vitamin E or lavender oil. You can trust us – all of them work just as good as parabens, without threatening your health!

You have a choice – shop smart. Your body will thank you.

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Trish’s Morning Skin and Hair Routine… Exposed!

This Morning Routine from the blogger behind Scent Hive (a must-read if you’re into natural perfume) has us ready to whip out our favorite springtime blush colors. Trish may be known for her nose, but she has an eye for all things green beauty. Name: Trish Vawter Age: 46 City: Portland, OR Current Weather: Currently we are having erratic springtime weather, sunny one moment, rainy the next. Skin: My skin is mostly normal with some dryness and the occasional blemish. If I don’t drink enough water, or don’t use enough moisturizer, my normal skin can feel tight and gets irritated more easily. […]

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1 in 4 Deaths Linked to Air Pollution

By Dr. Mercola

That air pollution is a source of toxic exposure that can lead to ill health should come as no surprise. What may surprise you is just how great a toll it actually takes.

According to a recent report^1,2,3,4 on environmentally related deaths by the World Health Organization (WHO), 1 in 4 deaths are related to living and working in a toxic environment—with air pollution being the greatest contributor to this risk.

Meanwhile, thanks to improved sanitation, mosquito nets, and access to safe water, communicable infectious diseases like malaria have decreased, although they still account for one-third of the global death toll each year.

Environmental Pollution Now a Greater Threat Than Communicable Diseases

According to WHO's report, air pollution is a major contributor to diseases such as lung and respiratory infections, heart disease, and cancer. (Water pollution was found to be a significant contributor to diarrheal diseases and infant mortality.)

Of the top environmentally related deaths in 2012, stroke came in at No. 1, followed by heart disease. According to Dr. Maria Neira, director of the Department of Public Health, Environmental and Social Determinants of Health at the WHO:

 "There's an urgent need for investment in strategies to reduce environmental risks in our cities, homes, and workplaces.

Such investments can significantly reduce the rising worldwide burden of cardiovascular and respiratory diseases, injuries, and cancers, and lead to immediate savings in healthcare costs."

WHO Director-General, Dr. Margaret Chan adds:

"A healthy environment underpins a healthy population. If countries do not take actions to make environments where people live and work healthy, millions will continue to become ill and die too young."

During the World Health Assembly in May, WHO has vowed it "will propose a roadmap to increase the global response by the health sector to reduce the effects of air pollution."

Brazilian City Demonstrates How Affirmative Action Pays Off

The report did include some good news though. A number of cities around the world have tackled environmental pollution head on, and the effects are readily observable. As reported by Global Post:⁵

"The WHO highlighted the example of the Brazilian city of Curitiba, where authorities are investing heavily in slum improvements, waste recycling, public transport and pedestrian walkways to encourage people to walk and cycle more.

Despite a five-fold population increase in the past 50 years, air pollution levels are comparatively lower than in many other rapidly growing cities and life expectancy is two years longer than the national average..."

Even Short-Term Air Pollution Exposure May Affect Your Diabetes Risk

In related news, American researchers warn that exposure to air pollution for as little as one or two months may be enough to increase your risk of diabetes⁶ — especially if you're obese.

While they're not sure of the mechanism behind this link, Mexican-Americans living in southern California were found to have an increased risk of high cholesterol, impaired blood sugar control, and insulin resistance after short-term exposure to air contaminants.

Lead author Dr. Frank Gilliland suggests inflammation may be the trigger — a hypothesis supported by previous research. As noted by Reuters:⁷

"[P]revious research has linked air pollution from traffic and other sources to an increased risk of type 2, or adult-onset, diabetes...PM 2.5 exposure was significantly associated with diabetes risk factors, with an effect equivalent to that of obesity..."

PM 2.5 refers to things like dust, dirt, soot, and smoke — particles smaller than 2.5 micrometers in diameter. These particulates can enter your system and cause chronic inflammation, which in turn increases your risk of any number of health problems, not just diabetes.

Air Pollution and Noise Pollution: A Double Whammy to Your Heart

Air pollution and noise pollution often go hand-in-hand, as some of the most heavily air-polluted areas are also those near loud busy roadways and airports.

Interestingly, earlier research has found that both air and noise pollution is independently associated with heart risks, specifically subclinical atherosclerosis, or hardening of the arteries.

In a German study⁸ of more than 4,200 people, researchers used a measure of arterial hardening known as "thoracic aortic calcification" (TAC) to estimate heart risks.

Exposure to fine particle air pollution increased TAC scores by nearly 20 percent while exposure to noise pollution increased TAC by about 8 percent.

This was after controlling for other variables that may influence heart health, such as age, gender, smoking, physical activity, alcohol use and more. What this means is that people living in high-risk areas need to account for both types of pollution to protect their heart health.

If you have an existing heart condition, air pollution becomes an even significant consideration. Previous research⁹ has shown that breathing exhaust fumes from heavy traffic may trigger a heart attack among this population – a risk that continues for up to 6 hours after exposure.

Simply sitting in heavy traffic has even been found to triple the risk of suffering from a heart attack, courtesy of the exhaust fumes.¹⁰

Interestingly, both fine particle matter air pollution and noise pollution are believed to increase your cardiovascular disease risk through similar biologic pathways, including by causing an imbalance in your autonomic nervous system (ANS).

Your ANS is intricately involved in regulating biological functions such as blood pressure, blood sugar levels, clotting and viscosity. As the researchers noted, "both exposures seem to be important and both must be considered on a population level, rather than focusing on just one hazard."

Pigeons Enlisted to Monitor Air Pollution in London

To raise awareness about air pollution in London, engineers at Plume Lab came up with a novel campaign. Pigeons carrying small backpacks equipped with air quality measuring devices were trained to fly "at strategic heights" over London during rush hour traffic. The equipment then automatically sent out the readings over Twitter.

According to the Christian Science Monitor:¹¹

"The three-day campaign – ending Wednesday [March 16]– asks Londoners to help gather detailed, on-the-go, air-quality information by wearing similar sensing technology after the pigeons finish their rounds."

The "Pigeon Air Control" campaign was a temporary one, but Plume Lab has also created an app¹² you can download to keep tabs of your local air quality.  A number of major cities around the world are included, and the tech company is working on adding more locations.

If you live in London and want to get a personal sensor to help monitor your air quality, you can find more information on Plume Lab's air patrol crowdfunding site.¹³

Common Sense Precautions to Limit Exposure to Air Pollution

According to Michael Jerrett, director of the Center for Occupational and Environmental Health at the University of California, people living in areas with high air pollution would be wise to take some common sense precautions to limit their exposure, such as:¹⁴

• Limit outdoor exercise during peak commuting hours
• Avoid running or riding your bike along major highways
• Indoors, use a high-efficiency particulate air (HEPA) filter on your furnace and/or air conditioning unit. Alternatively, use a stand-alone unit

Pay attention to the Air Quality Index¹⁵ (AQI), released by the EPA to calculate five major air pollutants: ground-level ozone, particulate matter, carbon monoxide, sulfur dioxide, and nitrogen dioxide. If the AQI in your area is high, it may be wise to stay indoors as much as possible (provided you've taken steps to improve your indoor air quality as much as possible). At the very least, avoid exercising outdoors when air pollutants are high, such as during rush-hour traffic.

If you live in a heavily polluted area, your best option is to move, but I realize that isn't always a practical option. For most people, the best you can do is focus your attention on your immediate environment, which you have far more control over. The most effective way to improve your indoor air quality, for instance, is to control or eliminate as many sources of pollution as you can first.

Common Sources of Indoor Air Pollution

A shocking 2009 study¹⁶ that examined the air inside 52 ordinary homes near the Arizona-Mexico border found indoor air was far more contaminated than previously imagined. A whopping 586 chemicals were identified, including the pesticides diazinon, chlorpyrifos and DDT.

Phthalates were also found in very high levels. Even more disturbing, they detected 120 chemicals they couldn't even identify! So, what might you be breathing inside your home?  The following table is a summary of some of the most common pollutants and toxic particles found in indoor air, and their sources.

Pollutants	Sources
Molds	Water damage, high humidity regions, and humid areas of homes, like bathrooms and basements; most common molds are Aspergillus, Stachybotrys, and Penicillium; Aspergillus is a primary food for dust mites.
Bioaerosols (Biocontaminants such as airborne bacteria, viruses, etc.)	Humans, pets, moist surfaces, humidifiers, ventilation systems, drip pans, cooling coils in air handling units (can cause Legionnaires' disease and "humidifier fever")
Combustion By-products (PAH, CO, CO2, NOx)	Unvented kerosene and gas heaters, gas appliances, fireplaces, chimneys and furnaces, tobacco smoke, automobile exhaust from attached garages
Tobacco Smoke (including second-hand smoke)	Cigarettes, cigars, pipes can release mixtures of over 4,000 compounds
Formaldehyde	Pressed wood products (hardwood, plywood, fiberboard, etc.), urea-formaldehyde foam insulation, mattresses, clothing, nail polish, permanent press textiles, glue and adhesives, stoves, fireplaces, automobile exhaust
Arsenic	Pressure-treated wood products used for decks and playground equipment are often treated with arsenic-containing pesticides. Fluoridated water can also be a source of arsenic
Other Volatile Organic Compounds (VOCs)	Paints, solvents, wood preservatives, aerosol sprays, cleaners and disinfectants, copy machines/printers/faxes, carpets, moth repellents, air fresheners, dry cleaned clothes, hobby supplies
Phthalates (plasticizers)	Vinyl flooring, food packaging, shower curtains, wall coverings, adhesives, detergents, personal care products, toys, PVC pipe
Pesticides	Pest control poisons, garden and lawn chemicals
Asbestos	Deteriorating or damaged insulation, fireproofing, or acoustical materials
Heavy Metals (lead, mercury, cadmium, chromium, etc.)	Paints, cars, tobacco smoke, soil and dust; huge industrial pollutants
Radon (a radioactive gas that comes from uranium)	Building materials such as granite, well water, soil, outside air, smoke detectors, certain clocks and watches. Hazardous levels of radon can be found in nearly 1 out of every 15 American homes, and radon is the second leading cause of lung cancer in the U.S.

Tips to Improve Your Indoor Air Quality

To improve the air quality in your home, open a few windows for five to 10 minutes each day, preferably on opposite sides of the house to create cross ventilation. Even if outdoor air quality is poor, indoor air can be 5 to 10 times more polluted, so getting rid of that stale air can be an important and simple step.

Next, since it is impossible to eliminate ALL air contaminants, one of the best things you can do is incorporate a high-quality air purifier. My recommendations for air purifiers have changed over the years, along with the changing technologies and newly emerging research.

There are so many varieties of contaminants generated by today's toxic world that air purification manufacturers are in a constant race to keep up with them, so it pays to do your homework. At present, air purifiers using Photo Catalytic Oxidation (PCO) appear to be among the best. These units use light to destroy air pollutants, rendering them harmless.¹⁷

Aside from using an air purification system, there are a number of other steps you can take to improve your air quality and greatly reduce the amount of air pollutants generated in your home:

Vacuum regularly using a HEPA filter vacuum cleaner. Standard bag or bagless vacuum cleaners are a major contributor to poor indoor air quality. A regular vacuum cleaner typically has about a 20-micron tolerance. Although that's tiny, far more microscopic particles flow right through the vacuum cleaner than it actually picks up. Beware of cheaper knock-offs that profess to have "HEPA-like" filters—get the real deal. HEPA filters do a great job picking up small particles, but some are too small even for a HEPA. These include volatile organic compounds (VOCs). To filter these out, activated carbon filters are typically recommended.18	Switch to non-toxic cleaning products (such as baking soda, hydrogen peroxide and vinegar) and safer personal care products. Avoid aerosols, commercial air fresheners, and scented candles, which can out-gas thousands of different chemicals. Look for VOC-free cleaners.
Houseplants can markedly improve the air indoors. For tips and guidelines, see my previous article The 10 Best Pollution-Busting Houseplants.	Avoid powders. Talcum and other personal care powders can be problematic as they float and linger in the air after each use. Many powders are allergens due to their tiny size, and can cause respiratory problems.
Take your shoes off as soon as you enter the house, and leave them by the door to prevent tracking in toxic particles.	Don't hang dry-cleaned clothing in your closet immediately. Hang them outside for a day or two. Better yet, see if there's an eco-friendly dry cleaner in your city that uses some of the newer dry cleaning technologies, such as liquid CO2.
Discourage or even better, forbid, tobacco smoking in or around your home.	Upgrade your furnace filters. Today, there are more elaborate filters that trap more of the particulates. Have your furnace and air conditioning ductwork and chimney cleaned regularly. Also ensure your combustion appliances are properly vented.
Avoid storing paints, adhesives, solvents, and other harsh chemicals in your house or in an attached garage.	Avoid using nonstick cookware, which can release toxins into the air when heated.
Make sure your house has proper drainage and its foundation is sealed properly to avoid mold formation. For more information about the health dangers of mold and how to address it, please see this previous article.	Regularly air out your car, especially if it's new. Chemicals from plastics, solvents, carpet and audio equipment add to the toxic mix in your car's cabin. That "new car smell" can contain up to 35 times the health limit for volatile organic chemicals (VOCs), "making its enjoyment akin to glue-sniffing."17

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Artificial Sweeteners Cause Cancer

By Dr. Mercola

If you've added the artificial sweetener sucralose (brand name Splenda) to your diet because you think it's a healthy alternative to sugar, you're being dangerously misled. Research from the Ramazzini Institute has linked the popular sugar alternative to cancer, specifically leukemia.

The findings were first presented at a London cancer conference in 2012 and prompted The Center for Science in the Public Interest (CSPI) to downgrade Splenda from its "safe" category to one of "caution."

Now that the study has been published in a peer-reviewed journal, CSPI has again downgraded Splenda, this time from "caution" to "avoid."

Splenda May Increase Risk of Cancer in Mice

The researchers fed mice Splenda beginning prenatally and continuing for their entire lifespan. The mice were fed varying concentrations of the artificial sweetener: 0 ppm (parts per million), 500 ppm, 2,000 ppm, 8,000 ppm or 16,000 ppm.

A significant increase in cancerous tumors was seen among male mice, and the risk increased along with the dose. The risk of leukemia in male mice also significantly increased, especially at Splenda doses of 2,000 to 16,000 ppm.¹ According to the study:

"These findings do not support previous data that sucralose is biologically inert. More studies are necessary to show the safety of sucralose, including new and more adequate carcinogenic bioassay on rats.

Considering that millions of people are likely exposed, follow-up studies are urgent."

CSPI explained that the only other long-term feeding studies conducted on Splenda were conducted by its manufacturer. The new study, they said:²

" … [I]s more powerful than the industry-funded studies, which tested fewer animals, started exposing the animals beginning at adolescence as opposed to in utero, and ended earlier in the animals' lives."

After more than a decade, CSPI has finally gotten it right about Splenda in recommending that consumers avoid it. For the record, however, CSPI is generally an organization whose guidelines need to be taken with a grain of salt.

For instance, while recommending that people avoid artificial sweeteners like sucralose, aspartame and saccharin, they still consider drinking diet soda to be safer than drinking regular soda.

Splenda Is Found in 4,500 Products

If you'd like to heed the warnings and cut Splenda from your diet, be aware that it's found in more than 4,500 products. Splenda has been smartly marketed, and it's most known for its tag line "made from sugar so it tastes like sugar."

It's earned a reputation for being somehow safer than other artificial sweeteners like aspartame, which is why PepsiCo ditched aspartame in its Diet Pepsi in 2015 and replaced it with none other than Splenda.

Splenda became one of the top-selling artificial sweeteners in the U.S. in a very short period of time. Between 2000 and 2004, the percentage of U.S. households using Splenda products jumped from 3 percent to 20 percent. By 2012, Splenda generated sales of nearly $288 million.³

But make no mistake; Splenda is far from natural, even though it technically does start off as a sugar molecule. In the five-step patented process of making sucralose, three chlorine molecules are added to a sucrose or sugar molecule.

A sucrose molecule is a disaccharide that contains two single sugars bound together: glucose and fructose. The chemical process to make sucralose alters the chemical composition of the sugar so much that it is somehow converted to a fructose-galactose molecule.

This type of sugar molecule does not occur in nature, and therefore your body does not possess the ability to properly metabolize it. As a result of this "unique" biochemical make-up, the manufacturers claim that Splenda is not digested or metabolized by your body, making it have zero calories.

Splenda is supposed to pass right through you. However, the research (which is primarily extrapolated from animal studies) indicates that about 15 percent of sucralose is, in fact, absorbed into your digestive system and ultimately stored in your body.

Splenda May Decimate Your Gut Bacteria

If the potential cancer finding isn't enough to sway you away from this toxic artificial sweetener, be aware that Splenda may wreak havoc on your gut bacteria, which could have an untold number of consequences on your health.

An animal study published in the Journal of Toxicology and Environmental Health, for instance, found that Splenda reduces the amount of beneficial bacteria in rat intestines by 50 percent while also increasing the pH level.

It also affected a glycoprotein that may affect the way certain drugs are metabolized by the body.⁴ The researchers explained:

"At the end of the 12-wk treatment period, the numbers of total anaerobes, bifidobacteria, lactobacilli, Bacteroides, clostridia, and total aerobic bacteria were significantly decreased … Splenda also increased fecal pH

These changes occurred at Splenda dosages that contained sucralose at 1.1 to 11 mg/kg (the U.S. FDA Acceptable Daily Intake for sucralose is 5 mg/kg).

Evidence indicates that a 12-wk administration of Splenda exerted numerous adverse effects, including (1) reduction in beneficial fecal microflora, (2) increased fecal pH, and (3) enhanced expression levels of P-gp, CYP3A4, and CYP2D1, which are known to limit the bioavailability of orally administered drugs."

Splenda May Have Neurotoxic Effects and Is Found in Water

Research published in 2014 detailed Splenda's oxidative effects and suggested the sweetener may have neurotoxic properties.

The researchers, who assessed the effects of sucralose on water fleas, concluded that: "exposure to sucralose may induce neurological and oxidative mechanisms with potentially important consequences for animal behavior and physiology."⁵

The enzyme acetylcholinesterase is found in all animals, and for researchers looking for possible effects that artificial sweeteners like Splenda might have on animals and humans, this new information was disturbing.

If for no other reason, that’s why it’s so important to find out the consequences of Splenda exposure sooner rather than later, as the chemicals have already been detected in municipal effluents and surface waters in both the U.S. and Europe.⁶

Splenda Raises Your Insulin Levels

Far from being an inert substance, research also shows that Splenda affects your body's insulin response. When study participants drank a Splenda-sweetened beverage, their insulin levels rose about 20 percent higher than when they consumed only water prior to taking a glucose-challenge test.⁷

Blood sugar levels also peaked at a higher level, "So the artificial sweetener was related to an enhanced blood insulin and glucose response," researchers noted, adding:⁸

"Although we found that sucralose affects the glucose and insulin response to glucose ingestion, we don't know the mechanism responsible. We have shown that sucralose is having an effect. In obese people without diabetes, we have shown sucralose is more than just something sweet that you put into your mouth with no other consequences.

What these all mean for daily life scenarios is still unknown, but our findings are stressing the need for more studies. Whether these acute effects of sucralose will influence how our bodies handle sugar in the long term is something we need to know."

Artificial Sweeteners Confuse Your Metabolism

When you eat something sweet, your brain releases dopamine, which activates your brain's reward center. The appetite-regulating hormone leptin is also released, which eventually informs your brain that you are "full" once a certain amount of calories have been ingested.

However, when you consume something that tastes sweet but doesn't contain any calories, like an artificial sweetener, your brain's pleasure pathway still gets activated by the sweet taste. However, there's nothing to deactivate it since the calories never arrive.

Artificial sweeteners basically trick your body into thinking that it's going to receive sugar (calories), but when the sugar doesn't come your body continues to signal that it needs more, which results in carb cravings.

Contrary to industry claims, research over the last 30 years — including several large-scale prospective cohort studies — has shown that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain — often to the researchers' great surprise.

For instance, a 2010 review published in the Yale Journal of Biology and Medicine revealed the correlation between increased usage of artificial sweeteners in food and drinks and the corresponding rise in obesity. More than 11,650 children aged 9 to 14 were included in this study. Each daily serving of diet beverage was associated with a body mass index (BMI) increase of 0.16 kg/m2.

You can see the trends for yourself in the Yale Journal of Biology and Medicine graphic below, which clearly refutes the beverage industry's claims that artificially sweetened diet soda aids weight loss.

Are There Safer Artificial Sweeteners?

I recommend avoiding artificial sweeteners of any kind, as each is linked with its own risks. Aspartame is perhaps the most dangerous of the bunch. At least it's one of the most widely used and has the most reports of adverse effects. There are also hundreds of scientific studies demonstrating its harmful effects.

Sugar alcohols are another option on the market. They can be identified by the commonality of "ol" at the end of their name, such as xylitol glucitol, sorbitol, maltitol, mannitol, glycerol, and lactitol. They're not as sweet as sugar, and they do contain fewer calories, but they're not calorie-free. So don't get confused by the "sugar-free" label on foods containing these sweeteners.

One reason that sugar alcohols provide fewer calories than sugar is because they're not completely absorbed into your body. Because of this, eating too many foods containing sugar alcohols can lead to abdominal gas and diarrhea. It's also worth noting that maltitol, a commonly used sugar alcohol, spikes blood sugar almost as much as a starchy new potato.

Xylitol, in comparison, does not have a great effect on your blood sugar, so from that perspective it may be a better choice. In moderation, some sugar alcohols can be a better choice than artificial sweeteners like Splenda and aspartame. Of the various sugar alcohols, xylitol is one of the best. When it is pure, the potential side effects are minimal, and it actually comes with some benefits such as fighting tooth decay.

All in all, I would say that xylitol is reasonably safe, and potentially even a mildly beneficial sweetener. As a side note, xylitol is toxic to dogs and some other animals, so be sure to keep it out of reach of your family pets.)

That being said, two of the best natural sugar substitutes are from the plant kingdom: Stevia and Luo Han Guo (also spelled Luo Han Kuo). Stevia, a highly sweet herb derived from the leaf of the South American stevia plant, is sold as a supplement. It's completely safe in its natural form and can be used to sweeten most dishes and drinks.

Luo Han Kuo is similar to Stevia, but it's a bit more expensive and harder to find. In China, the Luo Han fruit has been used as a sweetener for centuries, and it's about 200 times sweeter than sugar.

How to Break Free From Artificial Sweeteners

The best option of all is to break free from the grip of artificial sweeteners, which starts by eliminating your sugar cravings. If you aren't craving something sweet, you probably won't have a desire to reach for an artificial sweetener.

First, I highly recommend trying an energy psychology technique called Turbo Tapping, which has helped many "soda addicts" kick their habit, and it should work for any type of sweet craving (or diet soda craving) you may have. A few other tricks to try to kick your sugar cravings:

• Exercise: Anyone who exercises intensely on a regular basis will know that significant amounts of cardiovascular exercise is one of the best "cures" for food cravings. It always amazes me how my appetite, especially for sweets, dramatically decreases after a good workout.

• I believe the mechanism is related to the dramatic reduction in insulin levels that occurs after exercise. Additionally, if you do eat sugars or fruits around the time of the exercise, your sugar levels will not rise as it will metabolized for fuel

• Organic, black coffee: Coffee is a potent opioid receptor antagonist, and contains compounds such as cafestrol — found plentifully in both caffeinated and decaffeinated coffee — which can bind to your opioid receptors, occupy them and essentially block your addiction to other opioid-releasing food.^9,10 This may profoundly reduce the addictive power of other substances, such as sugar.
• Sour taste, such as that from cultured vegetables, helps to reduce sweet cravings, too. This is doubly beneficial, as fermented vegetables also promote gut health. You can also try adding lemon or lime juice to your water.

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B12 Deficiency Caused by This Popular Drug

By Dr. Mercola

Vitamin B12 is a water-soluble vitamin that your body does not make, which means you must get it via your diet or supplements. Vitamin B12, along with other B vitamins, is used by your body to convert the carbohydrates you eat into glucose that your body uses for energy.

Vitamin B12 also plays a role in the production of DNA and RNA and works closely with folate to make red blood cells and produce S-adenosylmethionine (SAMe), which is involved in immune-system function and mood.¹

Vitamin B12 is also important for the maintenance of your central nervous system, including the conduction of nerve impulses and producing the myelin sheath, which protects and "insulates" your nerves.²

A deficiency in vitamin B12 can be difficult to detect and may lead to numerous, sometimes-irreversible issues with your health, including nerve damage. If you take the diabetes drug metformin, it's important to be aware that you're at an increased risk of this potentially serious vitamin deficiency.

Diabetes Drug Metformin Linked to Vitamin B12 Deficiency

Researchers from Albert Einstein College of Medicine in New York City used data from the Diabetes Prevention Program and the Diabetes Prevention Program Outcomes Study to look into the effects of metformin use on vitamin B12 levels.

Data from participants taking metformin twice daily or those taking a placebo were included, and the participants had their vitamin B12 levels measured after five and 13 years.

Significant differences in vitamin B12 levels were found. Among those taking metformin, average vitamin B12 levels were lower and 4 percent were deficient compared to 2 percent in the placebo group.³

Further, nearly 20 percent of those taking metformin had borderline low vitamin B12 levels compared to 10 percent of those taking a placebo. More people in the metformin group were also anemic, which is associated with vitamin B12 deficiency.

Neither the U.S. Food and Drug Administration (FDA) nor the American Diabetes Association formally recommends monitoring vitamin B12 levels in people taking metformin, but the researchers suggested patients ask their doctors to do so.⁴

How Common Is Vitamin B12 Deficiency?

Studies from the U.S. Framingham trial show nearly 40 percent of the U.S. population may have suboptimal blood levels of vitamin B12, which is a level low enough to experience neurological symptoms.⁵ Another 9 percent were considered deficient in the vitamin, while 16 percent were near deficient.

It's often said that vitamin B12 deficiency is more common in the elderly. This is because stomach acid decreases as you get older, and stomach acid is essential for your body to absorb vitamin B12.

However, the Framingham trial found low levels of the vitamin across the board; low levels were common in young people and the elderly alike.⁶

It should be noted, however, that many symptoms often attributed to aging may actually be due to vitamin B12 deficiency. This includes memory loss, cognitive decline, muscle weakness and more.

Why Low Levels of Vitamin B12 Are Often Missed

Most physicians do not routinely test their patients' vitamin B12 levels. Even if you have yours tested, the levels considered "normal" in the U.S. may still be too low.

Normal ranges of vitamin B12 in the U.S. are 200 pg/mL to 1100 pg/mL, even though people at the lower end of this spectrum (between 200 pg/mL and 350 pg/mL) often have symptoms of vitamin B12 deficiency.⁷

In fact, if your levels are below 600 pg/mL, you might be suffering from B12 deficiency. Integrative medicine practitioner Chris Kresser explains:⁸

"In Japan and Europe, the lower limit for B12 is between 500 to 550 pg/mL, the level associated with psychological and behavioral manifestations such as cognitive decline, dementia and memory loss.

Some experts have speculated that the acceptance of higher levels as normal in Japan and the willingness to treat levels considered 'normal' in the U.S. explain the low rates of Alzheimer's and dementia in that country.

Experts who specialize in the diagnosis and treatment of B12 deficiency, like Sally Pacholok, R.N. and Jeffery Stuart, D.O., suggest treating all patients that are symptomatic and have B12 levels less than 450 pg/mL.

They also recommend treating patients with normal B12, but elevated urinary methylmalonic acid (MMA), homocysteine and/or holotranscobalamin (other markers of B12 deficiency)."

The Signs and Four Stages of Vitamin B12 Deficiency

There are four stages of vitamin B12 deficiency:

• Stage 1: Declining B-12 blood levels due to absorption problems
• Stage 2: B12 stores are depleted at the cellular level
• Stage 3: Ability to synthesize new red blood cells is decreased
• Stage 4: Macrocytic anemia is considered a late indicator of B12 deficiency

The symptoms also progress in stages. Some of the initial signs of B12 deficiency include unexplained anemia and neuropsychiatric disorders, and gastrointestinal disorders such as Crohn's disease or infection with Helicobacter pylori.

If you are also elderly or a vegetarian and have some of these symptoms, a B12 deficiency may also be suspect for causing these problems.

Low levels can also lead to mental fogginess, memory troubles, muscle weakness, and — one of the hallmark signs — fatigue. Vitamin B12 also plays a role in:

Proper digestion, food absorption, iron use, carbohydrate and fat metabolism	Healthy nervous system function	Promotion of normal nerve growth and development
Help with regulation of the formation of red blood cells	Cell formation and longevity	Proper circulation
Adrenal hormone production	Healthy immune system function	Support of female reproductive health and pregnancy
Feelings of well-being and mood regulation	Mental clarity, concentration, memory function	Physical, emotional, and mental energy

Vitamin B12 for Bone Health

Accumulating research also suggests low levels of vitamin B12 may wreak havoc on your bone health.

Research published in the New England Journal of Medicine (NEJM), for instance, revealed that mice deficient in vitamin B12 have growth retardation and fewer osteoblasts (cells responsible for bone formation).⁹

The researchers suggested that lack of vitamin B12 may interfere with growth signaling in the liver and its "downstream effect" on the osteoblasts. Meanwhile, low vitamin B12 status may increase the risk for bone fractures in older men.¹⁰

Older women with low levels of vitamin B12 (below 208 pg/ml) also experienced significantly more rapid bone loss in the hips — a sign of osteoporosis — than women with higher levels of B12 in a separate study¹¹ A meta-analysis even found that raising vitamin B12 levels in older individuals lead to a reduction in fracture risk.¹²

Vitamin B12 Is Crucial for Mental and Cognitive Health

Vitamin B12's role in brain health and mental health is particularly significant and can cause a range of neurological disturbances that mimic depression, dementia and confusion, as well as serious mental illness .

According to a small Finnish study published in the journal Neurology, people who consume foods rich in vitamin B12 may reduce their risk of Alzheimer's disease in their later years.¹³ For each unit increase in the marker of vitamin B12 (holotranscobalamin), the risk of developing Alzheimer's was reduced by 2 percent.

Meanwhile, B-group vitamins may slow brain shrinkage by as much as seven-fold in brain regions specifically known to be most impacted by Alzheimer's disease.¹⁴ Among participants taking high doses of folic acid and vitamins B6 and B12, blood levels of homocysteine were lowered, as was the associated brain shrinkage — by up to 90 percent.

Who Is Most at Risk of Vitamin B12 Deficiency?

If you're a vegan who does not eat animal products, you are at high risk of deficiency, as vitamin B12 is available in its natural form only in animal food sources. This doesn't necessarily have to be meat — eggs and dairy are options also. Top foods to include are:

• Wild-caught Alaskan salmon
• Raw grass-fed dairy products
• Organic free-range eggs
• Grass-fed beef and beef liver
• Organic, free-range chicken

Children fed a vegan diet may continue to be deficient in the vitamin for years even after animal foods are added to their diet. It's extremely important for kids to receive adequate levels of vitamin B12 during these formative years. One study found children fed a vegan diet up until the age of 6 who had marginal vitamin B12 status may have impaired cognitive performance as adolescents.¹⁵

As mentioned, when you get older the lining of your stomach gradually loses its ability to produce hydrochloric acid (the stomach acid suppressed by proton pump inhibitors), which releases vitamin B12 from your food. If you're over 50, it's safe to assume you are not absorbing vitamin B12 at an optimal level. Other factors may also influence your body's ability to absorb vitamin B12 properly, including:

Intestinal dysbiosis	Leaky gut or gut inflammation	Low stomach acid
Pernicious anemia	Medications including acid-suppressing drugs (antacids) and metformin	Alcohol
Exposure to nitrous oxide

In general, those most at risk of vitamin B12 deficiency include:

Vegetarians and vegans	Elderly people
People who regularly use proton pump inhibitors (PPIs)	People taking metformin
People with Crohn's disease, ulcerative colitis, celiac disease or irritable bowel syndrome (IBS)	Women with a history of infertility or miscarriage

Oral Vitamin B12 Supplements Are Difficult to Absorb

Many people, including the elderly, those with gut disorders and vegetarians and vegans, could benefit from adding extra vitamin B12 to their bodies. There is one problem with supplementation however, which is the poor absorbability of oral vitamin B12 supplements.

Vitamin B12 is the largest vitamin molecule known. Because of its large size, it is not easily absorbed passively like most supplements, making many, if not most, oral B12 supplements are grossly ineffective. This is why vitamin B12 is often given via injection, especially for people with absorption issues. Sublingual (under your tongue) sprays are also effective, as they allow the large B12 molecule to be absorbed directly into your bloodstream.

Are You Taking Metformin for Diabetes or Diabetes Prevention?

During the three-year Diabetes Prevention Program study, lifestyle interventions were found to be more effective than metformin at preventing or delaying the development of diabetes. A follow-up study monitored the group for 15 years — and lifestyle interventions were still more effective than metformin at preventing diabetes.¹⁶

After the initial three-year study, those who made dietary changes and exercised at moderate intensity for 15 minutes daily were 58 percent less likely to develop diabetes compared to a placebo group. Those taking metformin were 31 percent less likely to develop the disease.

Such lifestyle interventions also work for treating and reversing diabetes, which should be welcome news for those looking to avoid the increased risks of B12 deficiency that may come with taking metformin long-term. You can find my recommended diet and exercise changes to prevent or treat type 2 diabetes here.

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