Chew more thoroughly for better health and weight loss

Gandhi’s advice to chew your drink and drink your food has stood the test of time. Although what you eat is important, how you eat deserves equal attention as research shows chewing thoroughly and eating slowly helps prevent weight gain and improves digestion.

Chewing more thoroughly suppresses appetite

A series of recent studies show chewing each bite thoroughly reduces appetite, lowers calorie intake, and can aid weight loss. That’s because the hormones that leave us feeling satiated don’t kick in until 20 to 40 minutes after you begin eating.

For instance, one study measured the release of gut hormones that suppress appetite in subjects five minutes and 30 minutes after they consumed a meal. The results showed eating the meal more slowly increased the secretion of appetite-reducing hormones.

In another study a group of both lean and obese men ate the exact same meal twice in one day. For the first meal they were instructed to chew each bite 15 times and for the second meal, 40 times. The results showed that whether lean or obese, the men consumed 12 percent less food when they had to chew each mouthful 40 times.

Another recent study showed lengthening the time of your meal can decrease hunger, something many European cultures practice regularly. Stretching a meal over two hours by taking breaks makes the food seem more rewarding, lowers grehlin, a hormone that induces hunger, and raises hormones that increase satiety.

Chewing thoroughly improves health

Digestion starts in the mouth, not the stomach. Saliva contains enzymes that begin the breakdown of fats, carbohydrates, and proteins. Exposing food to saliva for longer periods of time in your mouth creates less stress on the rest of the digestive tract, which frees up more energy so you feel better.

Taking the time to eat slowly and consciously also gives the digestive tract ample notice to secrete stomach acid, pancreatic enzymes, gallbladder bile, and other chemicals to completely digest your food for maximum nutrient absorption. By wolfing down your meal you throw improperly digested food into an unprepared digestive system, which is stressful and can create symptoms of bloating, gas, constipation, diarrhea, or stomach pain.

Because the immune system resides largely in the gut, chewing thoroughly is one way to promote better immune health.

Healthier foods require more chewing

You may have noticed that many processed and fast foods are so easy to chew you hardly need teeth. Whole foods, on the other hand, tend to require more chewing. Simply choosing a whole foods diet free of refined foods can encourage you to chew more thoroughly.

However, you may need some outside reinforcement to develop a better chewing habit. Here are some strategies:

• Take the time to sit down and calmly eat a meal
• Take small bites
• Count so you chew each mouthful 20 or more times—until your food is completely liquid
• Pay attention to the taste, texture, and flavor of your meals; avoid reading or watching TV while eating
• Try to make meals into lengthy, relaxing occasions as often as possible

Breast Cancer & Melatonin

Hi this Dr. Ruscio and today let's talk about if there's a connection between breast cancer and melatonin...

A study was published in 2001 that noted that women who had retinal blindness had significantly less breast cancer than normal women, and this is a fairly remarkable finding because it was a pretty significant relationship that was noted that w
And now, while we don’t know exactly why this is, some researchers have speculated it is because women who are blind have better production of a hormone in your brain called melatonin. Now melatonin is chiefly released when it starts to get darker. It’s released by a gland in your brain called the pineal gland.

Now normally, as nighttime approaches and we’re exposed to less light, the pineal gland in your brain makes melatonin and melatonin helps make you sleepy. That’s why melatonin is a natural medicine sometimes used for insomnia and one of the things that will derange the production of melatonin is bright light. So, we know that as nighttime approaches if you have the lights on full blast and you’re exposed to lots of light right up until you go to bed you don’t have as good of melatonin production as you could.

So, how does this tie in with breast cancer? Well, melatonin is also a very, very powerful antioxidant and antioxidants amongst other things help protect against free radical damage which can damage DNA and which may promote carcinogenesis or the cancer process.
So, while we don’t know for sure if melatonin therapy will help with breast cancer we do know one thing for sure and that is this study suggests, moderately strongly, that it is a good idea to allow your body to be exposed to light in a natural rhythm of the sun cycle, or the circadian cycle as it’s called.

So, during the day you should be exposed to lots of light, lots of NATURAL light, and then as nighttime approaches it’s really important that you dim the lights and you let the artificial lights somewhat mimic the natural light that would be occurring outside.

This is why many in alternative medicine for a long time have been recommending that as it gets closer to night, in order to have good sleep hygiene, don’t have the lights on full blast, use a softer lower watt bulb or dim the lights because this will enable your body to make more melatonin which will give you more restful sleep and melatonin also is a very powerful antioxidant which may have some protective affect against breast cancer.

So, this is Dr. Ruscio and I hope you found this information helpful, thanks.”

Blindness & Breast Cancer Study

Protecting Your Brain - Quercetin, Toxins & Inflammation

Protecting Your Brain- Quercetin, Toxins & Inflammation
Dr. Michael Ruscio

“Hi this is Dr. Ruscio and I wanted to talk with you briefly about the toxin PCB and if that toxin could be damaging your brain. Now PCBs have been proven to cause cancer, brain damage, and mutations. PCBs are a family of toxins that because of this have been banned. They were banned in 1979.

They were used in a lot of manufacturing, heating, cooling, PVC pipe, piping, as a plasticizer for certain paints and because of their wide spread use they were able to infiltrate a lot of the environment and to this day still cause a lot of environmental pollution. They still contaminate our water, our oceans, and our soil so people are still being exposed to PCB so doing whatever you can do to limit the damage associated with this exposure can be helpful.

Now, a group or researchers asked the question “Could we do something to protect from exposure to PCBs?”  They took a group of rats, and they injected some rats with PCB, and then some rats with PCB and an antioxidant called quercetin. What they found was that the rats that were injected with the toxin PCB and the quercetin actually had a relative decrease in brain inflammation.

So essentially what these researchers found was that the antioxidant quercetin can help protect your brain from the damage and inflammation that can occur from exposure to PCB which we’re all exposed to in varying levels. Quercetin is an antioxidant found in apples, onions, citrus fruits, parsley, red wine, tea, just to name a few, so a healthy diet is certainly going to be the foundation of achieving this.

Now, I myself take a broad spectrum antioxidant supplement that contains quercetin in it, because I want my brain to be functioning for as long as I can. I try to take extra steps to protect myself, my brain specifically, from all the environmental toxins that unfortunately we’re exposed to every day. So the take home is a diet high in antioxidants and also maybe some additional supplementation with antioxidants can help protect your valuable, precious brain tissue from the inflammation that can be caused by some of the toxins that we’re all exposed to.

This is Dr. Ruscio, I hope you found this helpful.”

Quercetin & Brain Inflammation Study

Why eating breakfast prevents weight gain and fatigue

Breakfast is the easiest meal to skip—mornings are rushed and many people don’t have an appetite when they wake up. Some people even feel nauseous in the morning (which indicates a blood sugar disorder). But if you skip breakfast you may be sabotaging your weight loss efforts, increasing your risk of obesity and blood sugar disorders, and robbing your brain of energy.

Skipping breakfast associated with obesity

Numerous studies show skipping breakfast is associated with higher rates of obesity in both children and adults. Some people erroneously think that by skipping breakfast they consume fewer calories and thus aid weight loss. However, skipping breakfast can set into motion an unhealthy metabolic cascade that eventually leads to excess fat.

Breakfast is the first meal after a long night of fasting. In the absence of food, the body must release stored glucose to fuel the brain or create glucose by breaking down muscle tissue. This process is made possible by stress hormones.

Skipping breakfast when your brain and body are starved for energy exaggerates this stress response, forcing the body to continually pump out stress hormones to fuel the brain. These stress hormones also explain why some people wake up feeling nauseous. Although it seems counter-intuitive, eating can actually relieve that morning nausea by inhibiting the stress response.

The habitual stress response caused by skipping breakfast and other meals promotes weight gain, upsets hormonal balance, causes inflammation, hinders brain function, and can lead to symptoms such as migraines, depression, mood swings, shakiness, lightheadedness, brain fog, sleep disorders, and more. Eating meals high in sugar and carbohydrates also contributes to this problem by causing energy to continually spike and crash throughout the day.

Eating breakfast is an important strategy when it comes to preventing weight gain and fatigue.

Skipping breakfast makes you more prone to overeating or poor food choices

Skipping breakfast can increase your chances of overindulging or making poor food choices later in the day. When your energy is crashing and your brain is starving for fuel, downing a caramel latte or package of mini donuts suddenly seems unavoidable. A well-fueled brain is better equipped to make healthier choices and not succumb to a mad grab for the nearest source of quick energy (for which the American food industry seems to be designed).

A recent study validated this tendency, showing participants who skipped breakfast were more likely to seek out high-calorie junk foods and that dieters who skip meals are more prone to gain weight over the long run. Their brain scans showed skipping meals stimulated the brain in a way that made high-calorie foods seem more appealing. Those who skipped breakfast also ate about 20 percent more at lunch.

Breakfast keeps body and brain on an even keel

Breakfast should emphasize healthy proteins and fat (avoid sugary, starchy breakfasts) to start the day on an even keel and maximize brain function. Eat frequently enough to avoid blood sugar crashes, and include protein, healthy fat, and fiber (vegetables) with every meal to sustain energy and prevent fatigue throughout the day.

The importance of keeping a food diary

Whether you want to lose weight or manage an autoimmune disease, studies show keeping a food diary is one of the best ways to ensure success. For instance, diet research shows those who keep a food diary lose 30 to 50 percent more weight than those who don’t.

Keeping a food diary keeps you honest

It’s easy to think you are eating or behaving one way when the reality is strikingly different. Keeping track of everything you eat, portion sizes, and when you eat lifts the veil on bad habits you have managed to hide from yourself, such as how much sugar you really eat, how big your portions are, how frequently (or infrequently) you eat, or how often you eat a food you know causes problems for you.

Keeping a food diary for weight loss

One of the most popular reasons to keep a food diary is for weight loss. Most people underestimate portion sizes or how often they eat. Measuring the peanut butter or mayonnaise may show you’re eating much more than you thought.

Knowing you have to record everything is also great motivation to stick to your plan. That tantalizing dessert loses appeal when you see how those extra calories or grams of carbohydrates are going to kill your numbers at the end of the day. On the other hand, jotting down your exercise feels great.

It’s also good to tie in timing, location, and emotions with your meals. You may notice waiting too long between meals predisposes you to a binge, or that a particular person or situation increases your sugar cravings.

Keeping a food diary for health changes

Food diaries aren’t just for weight loss. Many people must make dramatic dietary changes to manage a chronic health condition. Autoimmune diseases such as Hashimoto’s hypothyroidism, multiple sclerosis, psoriasis, and rheumatoid arthritis all respond positively to changes in diet. Tracking both what you eat and your symptoms not only helps with compliance, but also can show you if any foods flare up your condition. For instance, you may be following a gluten-free and dairy-free diet but notice your health worsens when you eat eggs.

Keeping a food diary to find food intolerances

In fact, a food diary is an excellent tool for an elimination-provocation diet. These diets involve eliminating common dietary immune triggers such as grains (gluten in particular), dairy, eggs, soy, and sweeteners for a number of weeks. After the elimination period you add in each food one at a time every 48 to 72 hours and monitor your reactions.

Most people don’t realize they have a food intolerance because either they eat the food all the time or because reactions can happen up to 72 hours later. By removing the foods for a period of time and then introducing them singly, the immune system will typically produce a noticeable reaction if that food is an issue. It’s important to record symptoms as they appear. They can be very diverse and affect the skin, digestive tract, respiratory system, mood, mental function, joints, and more.

Ask my office about tips for keeping a food journal, weight loss, and implementing an elimination-provocation diet.

Are you always hungry? You could have leptin resistance

You would think people who are overweight or obese would never feel hungry—after all, they have all that extra fat to burn. But in a cruel twist of metabolic trickery, carrying excess fat can actually make you hungrier thanks to a phenomenon called leptin resistance.

What is leptin?

Leptin is a “satiety” hormone secreted by fat cells that tells the brain when you have had enough to eat. Eating causes the secretion of leptin, which signals that the stomach is full and it’s time to stop eating. Between meals or during long periods without food, leptin levels drop, triggering hunger and motivating you to eat and replenish the body’s energy stores.

Leptin resistance causes you to always feel hungry

Because fat cells secrete leptin, overweight and obese people should never feel hungry. Unfortunately, the reverse happens. Excess fat secretes too much leptin, bombarding leptin receptors on cells. Eventually these cells become overwhelmed and shut down their leptin receptors to protect themselves. This is called leptin resistance—leptin can no longer get into the cells to deliver their message that the stomach is full and it’s time to stop eating.

Hence the leptin-resistant person always feels hungry and is prone to overeat, even if she or he is carrying plenty of fat. In addition to causing chronic hunger, leptin resistance doubly vexes the overweight person by promoting fat storage and making it tough to lose weight.

Leptin serves other roles beyond hunger and satiety. It is also important for fertility, libido, and puberty. Leptin resistance could explain why obese girls are 80 percent more likely to start puberty earlier than girls of normal weight.

High triglycerides block leptin

High triglycerides have been shown to block leptin. Diets high in alcohol, sugars and carbohydrate-rich foods, such as breads, pasta, rice, and potatoes, raise triglycerides considerably. High triglycerides have been shown to block the ability of leptin to pass into the brain to tell it you’re full.

Diet can reverse leptin resistance and chronic hunger

The key to unwinding leptin resistance is to adopt a diet that will restore leptin sensitivity. The eating habits that typically lead to being overweight or obese—overeating and eating too many sweets and starchy foods, processed foods, and foods fried in industrialized fats—also lead to leptin resistance, high triglycerides, and hence the feeling of always being hungry.

To restore leptin sensitivity, diminish chronic hunger, and release excess fat, consider the following leptin facts and begin making the changes you need to your own diet and lifestyle.

• Regular exercise, particularly strength training and interval training, lowers leptin.
• Sugar, corn syrup, and high fructose corn syrup found in sweets and sodas make the brain resistant to leptin. Sweets also raise triglycerides so leptin can’t reach the brain.
• Healthy fats activate leptin’s satiety switch. Eat coconut oil, butter, ghee, olive oil, avocado, salmon, etc. as part of a lower-carb diet.
• Omega-3 fatty acids regulate leptin sensitivity. Ask your practitioner whether a fish or krill oil supplement may help you.
• Overeating causes leptin resistance. Ditch the sodas, sweets, processed foods, and high-carbohydrate foods, which trigger cravings in many people. Healthy fats and sufficient protein curb cravings. Consider hypnotherapy, acupuncture, or other tools to address an eating disorder that may cause you to overeat.