So, we’re in the midst of a global viral pandemic. Want to survive it? So do I.
Unless you live in New Zealand, Hawaii, or on another island that has successfully managed to contain COVID-19, then it’s up to you to do what you can to prevent getting the virus and passing it on.
But even if you do everything right, there’s a still a good chance you’ll be exposed. So what can you do to mitigate the chance of infection, and the severity of any illness?
The Fountain of Youth by Lucas Cranach the Elder
My interest in anti-aging goes back as long as my interest in health and nutrition, but in the past year or so I’ve done a deep dive into the topic. I’ve just turned fifty, and I’d very much like to live at least another half-century. I have long lists of things I’d like to both accomplish and experience, and I’ll need time to do that. I became a father on the later side, so I’d like to be around for my daughter’s adulthood. And for the most part, on most days, I greatly enjoy being alive. Why end the party early?
Over the years I’ve noticed my blood pressure creeping up a few points, on average, each year. Recent readings have been good (around 110/70) but I’ve seen my systolic BP register as high as 130, which is considered prehypertensive, and high(ish) blood pressure runs in my family.
Controlling blood pressure is an important factor in terms of reducing risk of heart attack and stroke. Common sense measures are avoiding excessive salt, exercising daily, limiting alcohol, and losing weight if overweight. But what about food?
Garlic
This study from 2017 found that raw crushed garlic significantly improved several aspects of metabolic syndrome in humans, including systolic and diastolic blood pressure.
In this rat study, hypertensive rats given S-1-propenylcysteine, a compound from aged garlic, had their systolic blood pressure return to baseline values.
Fish Oil
In this study, older adults experienced a drop in blood pressure after taking four grams of fish oil per day for twelve weeks.
This study found that older adults given fish oil for twelve weeks experienced fewer hypertension-related symptoms.
Fish oil is a supplement, not a food, but presumably fatty fish such as salmon and sardines would have a similar effect. And this study suggests that’s the case.
Low-Fat Dairy
This broad review of the literature found associations between consumption of low-fat dairy (especially skim milk) and reduced hypertension, but no association with supplemental calcium, supplemental vitamin D, or whole-milk dairy products.
Whey protein in particular appears to reduce hypertension.
Dark Chocolate (Maybe)
This paper reviewed twenty recent interventional studies using cocoa on both normotensive and hypertensive subjects, and found modest but consistent reductions from high-flavanol chocolate, especially dark chocolate.
On the other hand, this eight-week study found no effect on blood pressure in hypertensive adults from daily consumption of dark chocolate.
This study found very modest reductions in blood pressure, but improved endothelial function after four weeks of adding high-polyphenol dark chocolate to subject’s diets.
Berries/Red Grapes (Maybe)
In one study, blueberries, while improving endothelial function, didn’t appear to reduce blood pressure.
This study found modest improvements in blood pressure and other cardiovascular markers from daily consumption of strawberries, but not enough to warrant a “treatment effect.”
However this meta-analysis found significant reductions in blood pressure from foods rich in anthocyanins, including berries and red grapes/wine.
Summary
Daily exercise (long brisk walks at a minimum) is probably the best defense against (and remedy for) hypertension and metabolic syndrome, even among young people. But diet comes in at a close second. While recent research suggests that reducing sodium may not be effective, adding fresh garlic, fatty fish, skim milk and/or whey protein may be beneficial. And dark chocolate, berries, and red grapes may have additional positive effects on endothelial function.
Mineral-rich nuts.
I broke the middle three metatarsals of my right foot on the evening of December 9th (that will be the last time I skateboard at night on a poorly paved road). The foot doctors initially thought I would need surgery (pins and/or plates), but after a week in a compression splint my remedy was revised to seven weeks in a cast.
That was tough (especially on my family, who had to pick up slack around the house), but now the cast is off and I’m walking around with a velcro boot/splint while the healing completes. X-rays show much improvement and my podiatrist seems pleased with the rate of healing. There’s still some pain and swelling, and I’m out of shape and will probably need some chiropractic adjustments down the road, but I’m thinking and hoping I’m over the worst of it.
I’ve been consuming more of the following foods and supplements in an attempt to accelerate my bone healing. I have no idea if it’s helping or not, but I figure it can’t hurt to supply an abundance of the necessary building blocks. The list, for what it’s worth:
Kefir: good source of calcium and phosphorus, and most brands provide the additional benefits of l. rhamnosus, the incredible GABA-enhancing friendly bacteria. Great for mood and resilience when I need it most. I’ve been eating more of other calcium-rich foods as well: cheese, yogurt, canned salmon and sardines (with bones), broccoli, and almonds.
Oats: high in silica, which enhances bone and connective tissue health. I’ve also been taking a horsetail supplement for additional organic silica. Some nuts (brazil, almonds, walnuts) also contain silica.
Fat soluble vitamins: I’ve increased both my vitamin D3 and vitamin K2 intake from supplements to increase calcium absorption and get that calcium into my bones. I’ve also reduced my vitamin A intake, as there is some evidence that excessive vitamin A intake can increase risk of fracture.
Citrus: I’ve been craving citrus and eating a lot of it. Vitamin C is needed for collagen production (a component of bone), so that’s probably a good thing.
Magnesium and zinc: I take supplemental magnesium as part of my asthma protocol, so I assume I’m getting enough. I’ve increased my zinc intake to support the healing process (from both food–mostly oysters–and supplements).
Bone broth: I’ve had some bone broth lately. More probably would have been better, but when it comes down to it I don’t like the taste of most of the store-bought stuff. On the other hand I love the broth we make at home from chicken bones and vegetable scraps. We usually add some white wine vinegar to help leech the minerals out of the bones into the broth (and to improve the taste).
Avoiding potential antinutrients: Ideally I would have quit drinking caffeine and alcohol, as both can reduce calcium absorption and/or slow down healing. But I kept drinking coffee and red wine in moderation (both for health benefits and also to not feel like I was depriving myself–life has been hard enough with reduced mobility). I’ve been just OK about avoiding sugar–I was strict during January but I’ve indulged in ice-cream a few times, and I eat dark chocolate pretty much every day. I’ve eaten fewer beans due to phytates reducing calcium absorption. I don’t drink any cola, so I’m not worried about excess phosphorus. I’ve also reduced my turmeric intake–it’s a great healthful spice, but in large doses it’s as powerful as over-the-counter NSAIDs and I don’t want to inhibit my inflammatory response.
I’ve still got some healing to do, so feel free to chime in with your nutritional suggestions below!
Update: There’s some evidence that taking supplements that support the growth of collagen (such as l-lysine, l-proline, and vitamin C) may also accelerate fracture healing. Such a regimen might also support improved arterial health and smoother, firmer skin.
Brain tonic!
Within the last year the understanding of schizophrenia has advanced considerably. Most notably, the origins of the disease have been traced to an overactive expression of the C4 (complement component 4) immune system protein, which is responsible for tagging neurons for “pruning” (destruction) in the adolescent and young adult brain. This “overdrive brain pruning” leads to the devastating symptoms of schizophrenia (delusions, hallucinations, difficulties in planning and life management, paranoia and social isolation). Earlier research, in 2014, linked ultra-high-risk individuals (in terms of developing schizophrenia) to overactive microglial activity. (Microglia are the macrophage immune system cells of the central nervous system, destroying “plaques, damaged or unnecessary neurons and synapses, and infectious agents.“)
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