Health Alert: The Side of Coffee You Can’t Ignore

You might know I don't drink coffee if you have followed me for a while. I have my reasons (see here), but I always find it interesting to read in the popular press about coffee's supposed health benefits but rarely about the negative health effects. My friend, Dr. Terry Wahls, a health crusader, recently wrote an article about some of the negative effects of coffee, and I’ve copied it below for you to read as well. You will find it enlightening - pay attention to the part about bone loss and hormones! In the end, she also recommends an alternative. Over to you, Terry…. Bet you didn't know that there are benefits to letting that cup of joe go in exchange for something else—Something that will be more beneficial to your overall health. We all know that feel-good boost that comes from a cup of coffee, but that coffee rush can cause Increased heart rate, panic attacks, dehydration, and high blood pressure. Even small amounts of caffeine will cause these things for those more sensitive to caffeine. Consider these health benefits of quitting coffee:

Lower anxiety & lower blood pressure

We all know that caffeine comes with its signature burst of energy. However, that energy also stimulates our “fight or flight” hormones (1). This may cause an increase in anxiety (2), nervousness, heart palpitations, and even panic attacks, especially for those already prone to these conditions, as caffeine can further exasperate these symptoms. Additionally, higher caffeine intake has been linked to increased chances of depression in adolescents (3). Quitting coffee may also help lower your blood pressure, as caffeine has been shown to raise blood pressure levels due to its stimulatory effect on the nervous system (4).

Better Sleep

Your caffeine habit could be affecting your sleep. Studies show daily coffee intake can alter your sleep cycle, causing restless sleep and daytime drowsiness(5). This can be especially true if you consume caffeine less than six hours before heading to bed (6). Besides a more blissful and undisturbed night’s rest, those who are caffeine-free may find it takes much less time to fall asleep in the first place (7). This adds up to waking up better rested and ultimately having more energy throughout the day.

It’ll help with vitamin and mineral absorption.

Quitting coffee may help your body better absorb some nutrients. Research shows that the tannins in caffeine can cause depletion of essential nutrients, like vitamin B6, and interfere with nutrient absorption of essential minerals, including calcium, iron, magnesium, and B vitamins, by partially inhibiting their absorption by the body. It can also inhibit the amount of calcium absorbed through the intestinal tract and deplete the amount retained by the bones (8). This can be especially true for those with a very high caffeine intake, an already imbalanced diet, or the elderly, who are most at risk for bone loss. No caffeine consumption can help you get all the nutrients from your diet (9).

It may help balance your hormones.

Women may particularly benefit from going caffeine-free. Caffeinated beverages like coffee, tea, and soda can alter estrogen levels (10). Changing estrogen levels can be particularly concerning for people with conditions like endometriosis, which can be affected by hormone imbalances related to estrogen. Caffeine has also been shown to worsen certain menopause symptoms, making giving up coffee an excellent preventative measure for minimizing these uncomfortable symptoms as much as possible(11).

Sip Herbals is an excellent coffee alternative with fantastic health benefits!

Quitting coffee can seem difficult and like giving up something you love. But Sip Herbals coffee substitute is a fantastic alternative to your daily cup of joe that is equally as satisfying without the side effects. Sip Herbals contains pure roasted herbs in their whole form. Herbs like dandelion, carob, and chicory. When brewed as a hot beverage, dandelion root has some resemblance to coffee in appearance and taste and is, therefore, often considered a coffee substitute. In fact, using the dandelion plant as a beverage dates back thousands of years! Dandelion root may lower blood pressure due to its diuretic effect and potassium content (12). This is compared to coffee, which often raises blood pressure due to its caffeine content. Dandelion is also high in inulin—making it a good source of prebiotic fiber, which can improve gut health and aid digestion (13). Carob is often used as a cocoa substitute. It is high in polyphenol antioxidants that may reduce the risk of heart disease and several other essential vitamins and minerals. Like dandelion, carob is also high in fiber, making it beneficial for gut health and digestion (14). Like dandelion and carob, chicory root is high in inulin fiber, which can improve the health of your gut’s microbiome. It may also improve bowel function and reduce constipation—making it a perfect alternative to drink while transitioning away from coffee. Made from roasted chicory root instead of coffee beans, chicory coffee is often considered a New Orleans staple(15). _______________________________________________________ Personally, I like some of the mushroom teas on the market, but to be honest, I’m so impatient that I don’t have the patience to wait for the water to boil and then wait for it to cool down again, so I tend just to drink water. Ultimately, a glass of room temperature water is absorbed far faster into our body than anything that contains plant extracts and, if taken at the right time, has an almost medicinal effect on the human body. For me, it’s water for the win! Ed References Coffee substitute recommended by Terry Wahls

The Power of Muscular Strength in Slowing Aging

Aging is an inevitable part of life, but the way we age is, to some extent, within our control. Muscular weakness has long been associated with a decline in overall health as we age. However, a recent study of 1275 older adults has shed new light on the relationship between muscular strength and aging (1). The intriguing findings suggest that maintaining strong muscles may be vital to slowing down the biological aging process. The Link Between Muscular Weakness and Aging The authors state, “There is a large body of evidence linking muscular weakness, as determined by low grip strength, to a host of negative aging-related health outcomes. Given these links, grip strength has been labeled a 'biomarker of aging.” But they wanted to see if there was a link between low grip strength and a higher biological age, as tested with an epigenetic clock. Epigenetic clocks give you an idea of your body’s biological age instead of your chronological age. To put that another way, if you had identical twins who were both 40 years old, but one was overweight, never exercised, drank excessively, and had a history of high stress. By contrast, the other ate well, managed stress, and had a regular exercise regime; a biological clock should be able to say that the ‘hard living’ twin had a body that had aged faster than the other. This would be, although they are the same chronological age. In my podcast, “Your Lifestyle Is Your Medicine,” I interview Dr. Morgan Levine. She is a professor at Yale who has helped develop biological and epigenetic clocks and goes into detail about their pros and cons - link below. [embed]https://edpaget.com/episode-6-the-science-of-aging-with-dr-morgan-levine/[/embed] Muscular weakness has been linked to various adverse outcomes associated with aging, like diabetes, cognitive decline (e.g., Alzheimer’s disease), and early all-cause mortality. The groundbreaking aspect of this study lies in its discovery that increasing muscular strength contributes to a slower pace of biological aging. So what does this mean? To me, it really underscores the importance of regular physical activity, including strength training, in our lives. This is important because nearly all my clients over 50 have no regular weight training routine. If they lift weights, they are usually 2-5 lbs, which is not enough. Here are a few key takeaways:

**Exercise for Longevity:** Incorporating strength training exercises into your fitness routine can be a powerful tool in promoting a longer, healthier life. If you don’t know how to do that, there are many resources for personal trainers on the internet as well as in person.
**Quality Over Quantity:** The focus should not just be on adding years to your life but on adding life to your years. Strong muscles may contribute to a more active and independent lifestyle as you age. Do we stop playing because we get old, or do we get old because we stop playing?
**Preventative Medicine:** By taking steps to maintain and improve your muscular strength now, you can stave off age-related health issues in the future. Add to the bank now to help protect yourself in the future.
**Lifestyle Medicine Approach:** Don't forget that a balanced diet, mental stimulation, and social engagement are also important factors in healthy aging. A lifestyle approach to well-being is vital if you want help with lifestyle medicine. I coach people all over the world while doing deep dives into the 6 Pillars of Lifestyle Medicine:

- Nutrition
- Physical Activity
- Sleep and Recovery
- Stress Management
- Avoiding Toxic Substances
- Community.

If you want to add healthspan to your lifespan, email me to see how I can help: ed@edpaget.com Source: 1. https://pubmed.ncbi.nlm.nih.gov/36353822/

Exploring the Connection Between Scoliosis and Osteoporosis

Scoliosis and osteoporosis are two distinct medical conditions that affect the body. While they may seem unrelated at first glance, there is a significant link between them that can have important implications for those who suffer from both conditions. In this article, I will delve into the connection between scoliosis and osteoporosis, shedding light on how these conditions can influence one another and the potential impact on your overall health. Scoliosis Scoliosis is characterized by an abnormal curvature of the spine. While it can develop at any age, it most commonly presents during adolescence when the spine is still growing. In some cases, scoliosis can be congenital, meaning it is present at birth, but it can also develop due to other factors, such as neuromuscular diseases or injury. The curvature can be either "C" or "S" shaped and can vary in severity. The reason it develops during adolescence is still a topic of debate in medical circles. Osteoporosis Osteoporosis, conversely, is a thinning or weakening of the bones that become fragile and prone to fractures. Osteoporosis often develops as a person ages, and it is more common in women, particularly after menopause, due to hormonal changes that affect bone health. The Link between Scoliosis and Osteoporosis The connection between scoliosis and osteoporosis lies in the potential consequences of these conditions on the spine and overall bone health. Here's how they can be related: 1. Scoliosis can lead to a spine deformity, causing it to curve abnormally. This curvature puts uneven pressure on the vertebrae, which affects the distribution of body weight, potentially increasing the risk of fractures in people with osteoporosis. 2. Individuals with scoliosis may experience reduced bone density in the regions affected by the curvature. This reduction in bone density can exacerbate the risk of osteoporosis as the bone becomes weaker and more susceptible to fractures. 3. Severe scoliosis can limit a person's ability to move freely, leading to a more sedentary lifestyle. Lack of physical activity can contribute to bone loss and the development of osteoporosis. Managing the Connection Managing scoliosis and osteoporosis simultaneously can be challenging but is essential for maintaining overall health. Here are some ideas for individuals dealing with both conditions: Nutrition and Exercise: A well-balanced diet rich in calcium and vitamin D and weight-bearing exercises that use all the major joints can help support bone health. Stressing the bones with exercises makes the body lay down more bone minerals and stops it from absorbing them. Discuss strategies with a professional before you start exercises for osteoporosis. Specific scoliosis exercises will also be beneficial in managing scoliosis-related issues, slowing down, stopping, and in some cases, even reversing the curves. Medications: Most doctors turn to medicine when managing osteoporosis, which is done primarily to minimize the risk of fractures. These should be discussed with a healthcare provider as there can be side effects. The link between scoliosis and osteoporosis underscores the importance of a whole-body approach when managing these conditions. A healthy spine and body is possible even with scoliosis, especially if you follow the advice above. If you or someone you know is affected by scoliosis and osteoporosis, you can contact us, and we can create a plan for you to stop the progression of these two conditions.

Male Mental Health: How Lifestyle Medicine Can Help

Understanding Male Mental Health In my podcast “Your Lifestyle Is Your Medicine,” I interview experts in the trenches from all the different facets of lifestyle medicine:

Physical Activity
Nutrition
Sleep and Recovery
Managing Toxins
Stress
Community

I recently spoke to Paul Weeden (Episode 29), an integrative therapist and embodiment coach who founded the company “Be Authentic on Purpose.” His company helps burnt-out and frustrated professionals to align with their authenticity and purpose. Talking to him made me reflect on the scale of mental health problems today, especially in men. Men generally don’t talk about mental health. The reasons are multifaceted and complex, ranging from cultural expectations to a lack of awareness. But this leads to a grim but inevitable conclusion, as seen in these statistics compiled by The Samaritans charity in the UK. In 2021, The male suicide rate was 15.8 per 100,000, compared with 5.5 per 100,000 for women. That difference alone is stark, but for men aged 50 to 54, the rate was a shocking 22.5 per 100,000. They point to financial difficulties and loneliness as two of the drivers of the suicides in the older age group. This isn’t a fun topic, but I believe that focusing on lifestyle medicine has a role to play in the management of depression, anxiety, loneliness, toxin abuse, and lack of sleep that could, at an early stage, underpin some of the epidemic of men’s mental health issues. What can we do about it? Physical Activity Research in the British Journal of Sports Medicine states, "Physical activity is highly beneficial for improving symptoms of depression, anxiety, and distress across a wide range of adult populations, including the general population, people with diagnosed mental health disorders, and people with chronic disease. Physical activity should be a mainstay approach in managing depression, anxiety, and psychological distress.” [1] It’s free, doesn’t require much time, doesn’t involve medication, and, to a large extent, anyone can do it. Plus, physical activity (I’m not just talking about exercise here) has many other benefits, from increasing muscle mass, which has been associated with living longer, to reducing heart disease and cancer. Nutrition It’s straightforward for most people to see how poor nutritional habits can lead to physical degeneration, but it's less easy to see the connection between poor diet and mental health. However, standard nutritional deficiencies are found in people who suffer from depression, and reversing those has been shown to have good results. For example, increasing levels of omega-3–3 fatty acids, vitamin B (e.g., folate), and magnesium in the diet have all been shown to help with depression. [2] Sleep and Recovery Links between sleep and depression are strong. About 75% of depressed patients have insomnia symptoms, and sleeping too much is present in about 40% of young depressed adults and 10% of older people. [3] Good sleep starts in the morning; simply getting sunlight into your eyes on waking helps reset the balance of some of the hormones that influence sleep (melatonin and cortisol). This then sets you up for a good night's sleep, assuming that good ‘sleep hygiene is being practiced…no screens in the bedroom, no coffee after 12, not eating late, etc. Toxins Most people will think about toxins and abuse of toxins and believe it doesn’t apply to them. Well, that’s simply not true. Modern life bombards us with chemicals every day, from pesticides to plastics, and the toxic loads on our bodies are only increasing. However, with adequate water, exercise, and clean food, our bodies are pretty good at dealing with it. But we humans have a knack for making things worse than they need to be… For example, one of the most avoidable toxins is alcohol, yet it is part of the social fabric of many cultures. Even though alcohol may temporarily decrease anxiety symptoms, it invariably increases depressive symptoms [4], becoming a vicious circle of self-medication and worsening symptoms. The key here is to seek help. Most men don’t want to admit they are self-medicating, but plenty of support networks exist if they are honest with themselves. Stress Management We all experience stress, but how we manage it varies greatly. Our ability to cope with stressful situations can be linked to previous negative factors such as adverse childhood environments, negative emotionality, and prior psychiatric history [5]. However, there is a flip side to that coin, and in recent years, researchers and clinicians have suggested that positive psychological characteristics may be a protective factor for depression. For example, if a person has a positive outlook on life, is satisfied with things, and has a sense of purpose, this can buffer them from the effects of stress, and in turn, this can protect them from depression [6]. Researchers call this protective factor a good sense of well-being. With this in mind, employers can play a vital role in male mental health by implementing stress-reduction strategies, encouraging work-life balance, and fostering a supportive environment where people’s well-being is nurtured. Community and Relationships In his TED talk [7], Robert Waldinger, the director of the Harvard Study of Adult Development, one of history's most comprehensive longitudinal studies, highlights something exciting. For over 75 years, they have tracked the lives of 724 men, and during that time, they have asked them about their lives, health, and experiences while collecting objective data like blood tests and brain scans. Interestingly, Waldinger noted that the most critical factor in predicting the health of an 80-year-old was not the blood markers when they were 50. Still, the quality of their relationships, and conversely, he noted that loneliness kills. People who are more connected to family, friends, and community are happier, healthier, and live longer than those who are not. In midlife, it’s easy to give up on community and relationships. Men commonly overwork, leading to alienation from family and friends and divorce. It sounds cliche, but joining clubs and getting hobbies (even better if they involve movement) can add years to your life. A Path Forward For me, mental health is a topic I’ve always been inclined to avoid. I felt I didn’t have the experience or skill set to help people suffering from depression or anxiety. However, the more I learn about men my age suffering in silence, the more I want to help. I believe that the six pillars of lifestyle medicine provide a solid foundation for people suffering from anxiety and depression, and with coaching, it is possible to reverse the symptoms and, by association, improve relationships and families while having that positive change ripple out in communities. If this resonates with you, please email me at ed@edpaget.com, and we can have a quick call to see if lifestyle medicine coaching would be a good fit for you. Sources:

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