Category: Food

21. STAY HEALTHY: 100 GLASSES OF RED WINE DAILY OR …RESVERATROL/ PTEROSTILBENE?(health project99+)

Kenya, preparing for the great migration

Dear reader,

Some 20 years ago Resveratrol was the supplement to take. It was heavily promoted by longevity experts like Dr Sinclair. Resveratrol was also found naturally in wine. As a result, wine lovers jumped on the band wagon. More wine, for health benefits only of course.

To obtain a dose of Resveratrol that might have health benefits, one would need about 100 mg per day. This would require drinking approximately 100 to 1,000 glasses of red wine per day. I do not know about you, but drinking 100 glasses of red wine does not go hand in hand with longevity. This is true even for former diplomats.

In the end I decided for Pterostilbene and I stopped taking Resveratrol.

1.My thoughts about supplements in general

Before delving into the details of Resveratrol, let me first outline my general approach of this health project99+. The five key factors for longevity are: (1) diet, (2) stress management, (3) quality of sleep, (4) exercises and strength training, and (5) an active social life. 

By excelling in these five areas, you significantly increase your chances for a longer and healthier life. Supplements are the sixth category and, in my opinion, offer the most intriguing avenue for intervention.

Supplements provide hope—hope for a much longer life. Many studies are underway, and life is too short to wait for the results of all of them. Promising findings are emerging at an increasing pace, thanks in part to advancements in AI. I am among those open to taking certain supplements, even though their claimed effects are not yet scientifically proven. I adhere to the “do no harm” principle and choose to give them a try.

2.What can Resveratrol do? At first sight a lot.

Resveratrol is a natural polyphenol (see note below this blog on polyphenols). It has been detected in more than 70 plant species. It is especially found in grapes’ skin and seeds. It acts against pathogens (stuff that can make you ill), including bacteria and fungi. 

Many studies have demonstrated that Resveratrol possesses a very high antioxidant potential. It has other bioactive effects, like anti-inflammatory, anticarcinogenic (cancer), cardioprotective, vasorelaxant, phytoestrogenic and neuroprotective. 

Longevity experts have been interested in Resveratrol since the early 2000s. Their interest increased particularly following research that suggested its potential role in promoting health and longevity. One study found that Resveratrol could trigger sirtuins. Sirtuins are proteins that are believed to play a crucial role in aging and metabolic regulation. Resveratrol was also linked to calorie restriction, an intervention that has been linked to increased lifespan.

3. One big problem with Resveratrol

Its half-time is low (max a few hours, some studies talk about 15 minutes) and its bioavailability is very limited. Some talk about a few percentages only, others about a maximum of 20%. This means that your body processes most of the supplement before it can do its work. The remainder that works lasts a very short time only. Very disappointing. This covers a wider theme that one should always consider when taking supplements. Omega-3 fatty acids last three days and most of the intake is being used.

4.Pterostilbene comes to the rescue/what is Pterostilbene?

Pterostilbene is a natural substance found in small quantities in vegetables and fruits such as blueberries. Those quantities, however, are so small. You need to take supplements for it to have an effect. Pterostilbene is chemically similar to Resveratrol. Both are compounds known as stilbenes. It is rapidly emerging as a supplement to watch.

5. Differences between Resveratrol and Pterostilbene

Pterostilbene is considerably better absorbed by the gut compared to resveratrol. Pterostilbene has a bioavailability of about 80 percent, compared to 20 percent for Resveratrol. Some studies suggest that the bioavailability of Resveratrol may be even as low as 1-3%.

Pterostilbene also has a longer half-life, which may allow it to be effective at lower doses. Around 2 hours for Pterostilbene and 15 minutes up to one hour for Resveratrol.

Studies have already reported that Pterostilbene can be superior to Resveratrol for certain health conditions. It has shown promise for improving cardiovascular health. Pterostilbene may also enhance glucose levels and cognitive function. One minus is that there are far fewer studies on Pterostilbene than on Resveratrol.

6. Pterostilbene and Longevity/What does Pterostilbene do? A lot

Many studies demonstrate beneficial effects of pterostilbene on health and the aging process. The benefits of pterostilbene are promising, and supplements are likely safe for most people. Still, much more research has to be done. Results with mice is one step, with humans another.

  • Pterostilbene reduces inflammation and improves DNA repair. It activates sirtuins which are enzymes that repair DNA and improve metabolism. These enzymes can extend health span and lifespan.
  • Pterostilbene is also an autophagy inducer. Autophagy is the process that clears up cellular waste that accumulates in the cells. During aging, autophagy is reduced. Pterostilbene can also trigger AMPK. AMPK is an important energy sensor in the cells. This activation, in turn, inhibits mTOR, a strong inhibitor of autophagy.
  • Pterostilbene increases the production of powerful antioxidant enzymes, protecting the cells against oxidative damage. Pterostilbene can improve brain functioning and can protect the brain.
  • Pterostilbene has also been shown to increase levels of other antioxidants. These antioxidants are linked to everything from improved detoxification to reduced oxidative stress in mitochondria. Mitochondria are the energy powerhouses of our cells. They play a role in most age-related diseases. They also make sure you have enough energy to function optimally.2. It may help fight or prevent cancer.
  • Several animal studies have found that supplementing with pterostilbene lowers blood glucose levels. This suggests that this antioxidant may play a role in protecting against diabetes. It may also improve insulin sensitivity.
  • Some evidence even suggests that Pterostilbene and Resveratrol may mimic the effects of calorie restriction. This practice has been shown to increase life span and help prevent age-related disorders.

7. Side Effects of Pterostilbene

Both can on rare occasions have some side-effects. They vary from gastrointestinal symptoms and headaches to fatigue. Rare interactions can occur with some medicines, like blood thinners or medications that are metabolized by the liver. Various studies show that Pterostilbene improves many other biomarkers of cardiovascular health, including lowering blood pressure. This could be problematic for people with already low blood pressure or those on antihypertensive medications.

A recent study suggests a small but significant increase in cholesterol. This change may occur at the normal dose of 100 mg of Pterostilbene. This effect is observed at least for people with a higher-than-normal BMI. But as mentioned before, more studies are necessary. Conducting human trials with all the variables is quite difficult.

8. My experience

After finding out more about Resveratrol I decided to swap it for Pterostilbene. I take several other supplements, so it is difficult to say if and how it works. I find the studies convincing. I never experienced any side effects. A question I want to explore further is how to have the positive influence of Pterostilbene the whole day. Its half-life is 2 hours. This implies that it only works 4 hours per day if you take two per day.

Some experts also believe that pterostilbene and resveratrol are better when consumed together. They act synergistically to promote health and prevent a variety of diseases. This is why you’ll often find them packaged together in supplements. I have not seen much about this, so I only take Pterostilbene.

Enjoy your life, think about the big 5, do not forget your pills,

Robert, your health friend

Note: you often read about “polyphenols”. This is a large and diverse group of 8000 compounds with potential health benefits. They occur as  compounds in plants and are known for their antioxidant properties and potential health benefits. They do not directly influence the plant’s growth, development, or reproduction. However, they play important roles in protecting plants from ultraviolet radiation, pathogens, and herbivores.

Note. However, as with many compounds, the exact half-life can vary based on factors such as the dosage, individual metabolism, and form of pterostilbene (e.g., whether it is taken as a supplement or comes from food sources). Additionally, pterostilbene is reported to have improved bioavailability compared to resveratrol, which may influence its effects in the body.

5. TRYING TO UNDERSTAND METABOLISM AND METABOLIC HEALTH (health project99+)

Inside a mosque in Samarkand/Uzbekistan

Dear reader,

Metabolism/metabolic health is a concept that all health experts use, but that few people really understand. Neither did I: all I knew wat that it was something to do “with food intake and energy”. And that good metabolism is important . 

1.Looking at metabolism from a disorder/disease point of view

I started to understand metabolism better when I looked at it from a disease point of view. Which diseases are caused by bad metabolism, and which have other causes? It turns out that most diseases are not related to metabolism but occur because of (for example) viruses. In the last para of this blog, I provide an overview of all non-metabolic disorders and diseases. It’s incredible how many diseases there are, by the way .

You can roughly divide metabolic diseases into two groups when we concentrate on them. There are plenty of these diseases as well. One group of disorders or diseases occurs wholly or partly because of your lifestyle. The second group is genetic and inherited. In the second group, you will find many rare diseases. The good news is that developments are progressing quickly. More and more diseases can be cured.

2.Definition of metabolism

After this “disease-focused” introduction, let us turn to the definition of metabolism. 

Metabolism refers to how your body converts food and drink into energy to keep you alive and functioning. Your body’s metabolism never stops — even when you’re resting or sleeping. It constantly sustains basic bodily functions. It involves all the chemical processes occurring in the cells of your body every moment of the day. These processes help you breathe, move, grow, and repair cells, manage hormone levels, regulate body temperature, and much more. If there are no issues, your metabolism is functioning well; if not, you may have a metabolic disorder. 

Metabolism consists of thousands of chemical processes within your cells that keep your body operating effectively. Your metabolism is healthy when all these processes work efficiently. However, if one or more processes do not function properly, you may experience metabolic problems. Consider this analogy: metabolism is like a car, and the various processes are its components. The car operates smoothly when all parts function well.

3.Indicators of a well-functioning metabolic function

A well-functioning metabolism is related to several factors.

  • Energy Production. A healthy metabolism efficiently converts carbohydrates, fats, and proteins from food into usable energy (ATP) while minimizing waste.
  • Nutrient Utilization. A functioning metabolism enables the body to effectively use nutrients. It also allows the body to store nutrients for various bodily functions. These functions include growth, repair, and everyday activities.
  • Metabolism plays a crucial role in weight management. A balanced metabolic rate helps maintain an appropriate weight relative to caloric intake and expenditure.
  • Metabolic health is closely linked to hormone function (e.g., insulin, thyroid hormones), which regulates how the body stores and uses energy.
  • Overall Health. A well-functioning metabolism supports many physiological processes. These include digestion, immune function, and energy levels. It contributes to overall health and well-being.

4.And what is metabolic rate?

Metabolic rate is the rate at which the body converts food into energy through biochemical processes. It reflects how quickly the body burns calories to support essential functions like breathing, circulation, and cell production. It also supports physical activity. 

Metabolism isn’t always functioning at the same “rate.”; this depends per situation and per person. Your body can use more or less energy during different times of the day and for various reasons. The metabolic rate can be influenced by factors such as age, sex, body composition, and levels of physical activity. 

Another term often used is the basal metabolic rate (BMR), which is the energy expenditure at rest. Your basal metabolic rate (BMR) indicates the number of calories your body needs to function at a basic level. Just as with the general metabolic rate several factors can influence your BMR, and the rate is different for everyone. 

Someone with a fast metabolism or fast basal metabolic rate (BMR) burns a lot of calories even while at rest. If you have a slow metabolism or slow BMR, your body needs fewer calories to keep it going. Your metabolic rate alone doesn’t determine your body size, and vice versa.

5.The two main groups of metabolic processes (catabolism and anabolism)

Catabolism is the breakdown of macronutrients (carbs, protein and fats) you consume into their simpler forms. For example, your body breaks down carbohydrates into glucose, which enters your blood as blood glucose (=sugar). These macronutrients are the basis of the fuel your body uses for all its cells.

Anabolism is the opposite of catabolism. Your body takes smaller units (like amino acids)  and puts them together to create bigger structures (like proteins). Anabolism is essential when you get an injury, and your body has to heal. It’s also essential for bone growth and building muscles.

6.How does metabolism affect weight?

Many people believe that metabolic problems are responsible for weight gain or loss. However, your metabolism naturally regulates itself. It meets your body’s specific needs. It is rarely the sole cause of weight fluctuations. In general, if your body uses more calories than you take in, you will lose weight (and vice versa). Nonetheless, several other factors affect how many calories your body requires—many of which are difficult to predict.

The commonly referenced figure of 2,000 calories for daily caloric needs is a very rough guideline. Individual requirements can vary widely based on factors such as age and gender. Activity level and overall health also play a significant role.

In summary, while metabolism is an important factor, it reflects how well your body functions. It measures energy production, nutrient utilization, and maintaining vital physiological processes. Additionally, lifestyle components such as diet, exercise, sleep, and stress significantly influence metabolic function. This underscores the importance of making healthy lifestyle choices to support metabolic health.

7.You often read about homeostasis as well? What is this?

Homeostasis is the process by which living organisms regulate and maintain a stable internal environment despite external changes. This includes the regulation of factors such as temperature, pH, and concentration of ions, ensuring optimal conditions for cellular functions.

8.What are metabolic disorders/diseases?

A metabolic disorder is a condition that arises from issues in processing energy. Your body may not process nutrients properly to function well. Metabolism involves a complex series of biochemical processes. Many different things can go wrong in these processes. This can lead to a wide range of metabolic disorders.

Metabolic processes are complex. Metabolic disorders can present with a wide range of symptoms. These symptoms vary significantly depending on the specific disorder and the individual.

9.There are two main groups of metabolic disorders

Metabolic disorders can be broadly categorized into two main groups: genetic (Inherited) metabolic disorders and acquired metabolic disorders. 

The genetic disorders are conditions that you are born with. They occur due to gene mutations. These mutations affect the metabolism of certain substances in the body.  Many of these types of metabolic disorders are endocrine system conditions and involve hormone imbalances. 

Acquired metabolic disorders are conditions that develop later in life. They are often (but not always) linked to factors such as lifestyle choices, diet, and other health conditions. Examples include type 2 diabetes, metabolic syndrome, and obesity. 

Some acquired metabolic disorders may arise due to other medical conditions, hormonal changes, or environmental factors. Additionally, they can result from damaged or diseased organs or autoimmune attacks on the body’s tissues. For instance, excessive alcohol consumption can lead to liver damage. This damage can result in metabolic dysfunctions related to the liver. One example is alcoholic liver disease.

10.Lifestyle: which factors are in your control?

Genetic and age-related factors significantly impact metabolic rate. Nonetheless, individuals can actively manage their lifestyle choices. This management can influence their overall metabolic health. Hence, it’s oversimplified to say that metabolism and metabolic rate are mostly out of one’s control.

  • Eat balanced meals regularly. Don’t skip meals. Your metabolism works best when it has a steady source of energy. Skipping meals or eating too few calories can slow down your metabolism.
  • Focus on nutritious foods. Choose fresh fruits and vegetables, lean proteins, whole grains and healthy fats.
  • Stay active. Exercise, especially strength training and resistance exercises, helps build muscle. Muscle burns more calories than fat, even at rest. This can boost your metabolic rate.
  • Get enough sleep. Quality sleep is essential for a healthy metabolism. Lack of sleep can disrupt your hormones and slow down your body’s ability to use energy efficiently.
  • Stay hydrated. Drinking enough water helps your body’s metabolic processes work properly. Even mild dehydration can slow down your metabolism.
  • Avoid extreme diets or long-term fasting. Drastic calorie cuts or prolonged fasting can slow your metabolism and cause your body to store energy.
  • Avoid stress.

11.Which factors are outside your control?

  • Your genetic makeup can influence your metabolic rate and how your body processes energy.
  • Metabolism typically slows down with age due to loss of muscle mass and hormonal changes.
  • Men generally have a higher metabolic rate than women, primarily due to higher muscle mass.

12.To test your metabolism. Is this possible?

Yes, you can, but not in all countries. The two most common tests are the basic metabolic panel (BMP) and the comprehensive metabolic panel (CMP). Several other types of blood tests and urine tests can assess many metabolic issues, as well.

13.As promised, some examples of non-metabolic diseases.

Metabolism plays a critical role in many bodily functions. Nevertheless, health problems can arise from a variety of other systems and factors. Here are some common categories of health problems that are not primarily metabolic in nature. At times there is overlap.

  • Infections caused by bacteria, viruses, fungi, or parasites can lead to diseases like influenza, pneumonia, tuberculosis, and HIV/AIDS. These conditions are not primarily related to metabolic processes but rather to the body’s immune response and pathogen interaction.
  • Conditions affecting the heart and blood vessels may arise from lifestyle factors. Such conditions include hypertension (high blood pressure), coronary artery disease, heart attacks, and strokes. Lifestyle choices can lead to these issues. Genetics and other non-metabolic factors also play a role.
  • Problems such as arthritis, osteoporosis, and injuries (e.g., fractures, sprains) are related to the musculoskeletal system and mechanical issues rather than metabolic dysfunction.
  • Conditions affecting the nervous system include epilepsy, multiple sclerosis, Parkinson’s disease, and Alzheimer’s disease. These conditions involve neurological pathways and brain function. They are not primarily metabolic in nature.
  • Diseases such as asthma, chronic obstructive pulmonary disease (COPD), and lung infections do not originate from metabolic processes. However, they influence respiratory function.
  • Conditions like gastritis, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gallstones affect the digestive system. These conditions do not necessarily qualify as metabolic diseases.
  • Mental health issues such as depression, anxiety disorders, schizophrenia, and bipolar disorder often have complex causes. These may include genetic, environmental, and psychological factors. They are not purely metabolic.
  • Diseases where the immune system attacks the body’s own tissues are not primarily metabolic problems. Examples include rheumatoid arthritis, lupus, and multiple sclerosis.

I hope you find this text useful. It helped me a lot to better understand the concept of metabolism. Now time for a long beach walk.

Take care and live a happy and healthy life!

Robert, your health friend

(2017) somewhere in Uzbekistan, in need of losing some kilos

21. SPERMIDINE: THE ZOMBIE CELL KILLER (health project99+)

Pelicans in the Caribbean

Before writing about the next specific supplement (spermidine), allow me to describe my vision. As always, I will explain the place of supplements in the whole chain of life-improving and extending measures.

1.Introduction

You have the big five. I do not mean  the African safari animals, but the five groups of interventions that are important for longevity. The big five for longevity are food/drinks, stress, sleep, exercise and social life. Do these five well, and you increase your chances for a longer and more healthy life. You will especially boost your chances for a much longer healthy lifespan. Do not underestimate the importance of this last point. Studies indicate that more than half of the people above 60 in the Western world face serious health problems. These issues prevent them from enjoying the remaining 20+ years of their life as they should and could.

2. Potential of supplements in general

So what about supplements? The so-called 6th wheel on the wagon. Some supplements are there to reinforce the good work within the big 5. Some are often useless, like vitamin C or Omega-3. However, other supplements offer hope. Hope for a much longer life. Many studies are ongoing and life is too short to await the results of all of them. Promising results are coming in in an accelerating way, also thanks to AI. I am one of those who is open to taking certain supplements. Their claimed effects are not yet scientifically proven. I follow the no-harm principle and go for it. 

Earlier I write about two lesser-known supplements that give me much hope: berberine and fisetin. Fisetin might add 10 – 40% to the lifespan and improve health quality as well. It also mimics the effects of intermitted fasting. Berberine supports blood sugar management and its other potential benefits. It interests me mainly because it may slow aging. It could extend life expectancy by years, not just months.

This time I write about spermidine, a supplement I take once daily (5 mg).

3. What is spermidine?

Spermidine is present in all organisms, including plants, animals, and microorganisms. In humans, it can be obtained from dietary sources such as whole grains, soy products, aged cheese, and mushrooms. Other sources include legumes and certain fruits and vegetables. It is also synthesized endogenously in the body.

4. Its name? Yes, indeed

The name “spermidine” originates from its discovery in semen. Spermidine is a polyamine compound that was first extracted from seminal fluid, which led to its name. The Latin word “sperma” means semen. “Spermidine” was named this way because it was initially identified as a significant component in sperm cells.

5. Spermidine: I go for autophagy

Spermidine is a longevity agent in mammals due to various mechanisms of action, which are just beginning to be understood. It is a naturally occurring polyamine compound found widely in living cells. It stabilizes DNA and facilitates protein synthesis. These actions make it essential for maintaining cellular functions.

The claims about spermidine are manifold; for me the most appealing part is the role it plays in autophagy. Autophagy is a cellular process that involves the degradation and recycling of damaged cellular components, helping to maintain cellular health. Spermidine may contribute to improved cellular function by promoting autophagy. This improvement could play a role in slowing down the aging process. It may also potentially increase lifespan. I am all in favor of this!

It is not only autophagy what spermidine influences. Research suggests that by promoting autophagy, spermidine might contribute to increased lifespan and cardiovascular health. It may also offer neuroprotection, including cognitive function, and metabolic health. More human studies are needed to confirm these effects. There is also evidence found for impact on other mechanisms. These include inflammation reduction, lipid metabolism, and regulation of cell growth and proliferation. 

6. What are polyamines?

Polyamines are organic compounds characterized by having two or more amino groups. They are essential for cellular functions and are found in all living organisms. The most common polyamines in biological systems are putrescine, spermidine, and spermine.

7. Why take spermidine?

Your body produces spermidine and food provides it as well. However, as we age, the body’s ability to synthesize spermidine decreases. This reduction may contribute to some age-related cellular and physiological changes. This decline is part of why researchers are looking into spermidine supplementation. They are exploring dietary sources to promote healthy aging. These sources may support cellular health. For me it an important reason to take this supplement with, as said, the main focus on autophagy. “Clean those dead cells” is a slogan that appeals to me. I am very willing to take the necessary supplements.

8. Spermidine uses in treatment of diseases.

In recent years, spermidine has attracted attention for its potential health benefits, particularly in the context of aging and longevity. Spermidine is reported to reverse the aging process and enhance cardiovascular in animal studies. Aged mice administered spermidine had healthier hearts and improvements in metabolic activities. Numerous research studies have investigated the anti-aging properties as well. Several animal studies have demonstrated that administering spermidine can aid in the prevention of certain cancers. It seems that first human studies confirm the findings of animal research.

The body’s spermidine synthesis decreases with age. It becomes progressively difficult for your body to activate autophagy without an adequate spermidine level. This contributes to aging. This can be regenerated for older adults by consuming a diet rich in spermidine or, more effectively, by taking supplements. Synthetic spermidine mimics the naturally occurring molecules in every way. 

9. Side Effects? 

Because spermidine is a naturally occurring substance in the body, it is thought to be completely safe. Long trials have shown that the supplement has no adverse side effects. This is true even when taking high doses, up to 6 milligrams daily.

10. Dosage?

There is a debate among specialists about the required dosage. Global estimates of spermidine consumption range between 5 mg and 12 mg per day via dietary sources.

As mentioned spermidine is a naturally occurring polyamine found in various foods, particularly certain vegetables. Some of the vegetables with the highest spermidine content include broccoli. Cauliflower also contains a few mg per 100 grams of fresh weight of vegetables.

Dr. Sinclair takes about 1 mg of spermidine per day. I do 5 mg per day.

11. Safety

The “no-harm” approach is central to my decision to use any supplement. I take several supplements based on “hope” when there are credible indications that they might provide certain benefits. 

However, I only take supplements considered completely safe and that do not interact with any medication. This seems to be the case with spermidine, as far as I could find out. It’s important to note that what holds in animal models doesn’t always directly translate to humans. This is due to differences in physiology and dosage responses. So, more research is crucial to confirm these effects in humans.

13. Weak Points of Supplements (in general)

Supplements generally have two weak points:

1. Their production is not officially regulated or controlled by health agencies, so it’s crucial to buy from reputable companies. My advice is not to be guided by price.

2. Many health claims are not scientifically proven.

14. Which is better, NMN or spermidine?

Spermidine powder inhibits aging via autophagy, but NMN powder can have anti-aging benefits by increasing NAD+ levels in the body. Scientists suggest there may be synergistic benefits when NMN and spermidine are combined. This combination might be a potential strategy for enhancing health in elderly people. Interesting and something I follow closely.

Take care and live a happy and healthy life,

Robert, your health friend

Flamingos in the Venezuelan estado de Falcon

3. FLAXSEEDS ARE TRULY A SUPERFOOD. VIVA LA FLAX! (health project99+)

Summary: I truly like flaxseeds because they are 100% loaded with nutrients and, gram for gram, not missing one beat, an excellent and affordable, tasty food option. For me: viva la flax!

1.Where so flaxseeds fit in?

When we talk about food, it’s often about the big items: meat, dairy, nuts, fish, vegetables, and fruit. You know the routine. We should always aim for balanced and healthy eating. We should consider the impact of cholesterol, the good fats, protein (do we have enough?), and fiber. Doing this right can considerably increase the healthy part of your life (“health span”).

When it comes to food, we should look for diversity. We should spice up our meals. Let’s make our salads more tasty. It’s great to find something that is 100% healthy and provides nutrients that aren’t always easy to come by. Avocado is one such product, and so are flaxseeds! Flaxseeds are affordable and provide protein, fiber, omega-3 fatty acids, essential vitamins, and a wealth of minerals.

2. The health wonders of flaxseeds (according to the internet)

Flaxseed may help lower the risk of some cancers, mainly breast cancer. However, this is based on indications and not definitive science yet. They contain lignans, plant compounds that may also contribute to hormonal balance.

Flaxseed does more. It is said to stabilize blood sugar, being rich in both soluble and insoluble fibers. These fibers are abundant in flaxseeds, which can promote digestive health and regularity.

The combination of omega-3 fats, fiber, and lignans may enhance heart health. They lower cholesterol levels. They reduce blood pressure and decrease inflammation.

The omega-3 fatty acids and lignans in flaxseeds may help reduce inflammation in the body. This inflammation is linked to chronic diseases.

3. I take two spoons daily

I consume, on average, 2 tablespoons of flaxseed per day, which is about 15 grams. Flaxseeds are best consumed ground, as whole seeds may pass through the digestive system undigested, significantly reducing their health benefits.

To save money, buy whole flaxseed. Grind it in a coffee grinder. Then, store the ground flaxseed in an airtight container for easy use.

Instead of flaxseeds, you can use flaxseed oil. Still, it is very sensitive to heat and light. Flaxseed oil is best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet. It isn’t suitable for high-heat cooking techniques, like frying.

4. So what does flaxseed give you?

One tablespoon of flaxseeds (=7 grams) already provides: complex carbs 2 g, “good fat” 3 g, fiber 2 g and protein 1 g. Not bad at all!

The “good fat” consists mainly of alpha-linolenic acid (ALA), an omega-3 fatty acid, primarily found in plant foods. Flaxseeds are one of the best sources in the plant world for ALA. Flax oil (which I do not use) has double the amount of ALA as the seeds.

One tablespoon of flaxseeds contains two grams of fiber. It might seem modest, but two tablespoons of flaxseeds is already 10% of your daily need. For women, that’s 14%. This is not the place to dwell on the importance of fiber, but just to recap. Most of us do not get enough fiber per day. Yet, it is essential for gut health and bowel movement. So just adding two tablespoons per day to your smoothie or salad is already a good step.

In addition, flaxseed has Thiamine: 10% of the Daily Value (DV), Copper: 9% DV, Manganese: 8% DV, Magnesium: 7% DV, Phosphorus: 4% DV, Selenium: 3% DV, Zinc: 3% DV, Vitamin B6: 2% DV, Iron: 2% DV, Folate: 2% DV

5. But take care in a few specific cases (according to internet)

As the reader knows I am no doctor. On internet I read the following warnings about flaxseeds.

If ground flaxseed or flaxseed oil goes rancid, it may cause cholesterol problems and inflammation. In general, but you have to eat really great quantities, it might cause diarrhea, cramping, gas, and bloating.

  • Rated POSSIBLY UNSAFE form pregnant & nursing women,
  • might slow blood clotting and affects other bleeding disorders,
  • affects diabetes & diabetes medication,
  • can cause intestinal obstruction,
  • affects those that have hormone sensitive conditions,
  • affects hormone medications (birth control)

6. Which is better, chia seed or flaxseed?

Chia and flax seeds are both very nutritious and offer similar benefits for heart health, blood sugar levels, and digestion. However, flaxseeds appear to have a slight advantage. They are particularly effective at reducing hunger and appetite. Additionally, they lower the risk of certain cancers. Plus, they’re often less expensive.

Time to make a nice salad for my wife. Some lettuce, tomatoes, avocado, shrimps, olive oil, cucumbers, all sprinkled with flaxseeds of course.

Enjoy a long and tasty life,

Robert, your health friend

Okapi/DRC

11. SUGAR, THE DEVIL IN DISGUISE/PART 1: SOME BASIC CONCEPTS (health project99+)

“Too much sugar is not good for you, but you need some for your energy.” “Sugar is those white blocks you put into your coffee or tea.” “Brown sugar is better than white sugar, but honey is the best.” This is how generations of people viewed sugar, including my parents.

I must admit that I have a sweet tooth. For decades, too much sugar resulted in unnecessary extra kilos for me. My many visits to the dentist testified to the sweets I consumed. I did a lot of sports, which kept things under control and, in general, I followed a healthy diet.

Unfortunately, sugar can be responsible for much more than excess weight or cavities. Before studying health issues, I was unaware of the havoc sugar can wreak on your body, from impacting your brain health to causing fatty liver, similar to the effects of excessive alcohol consumption

While 100% scientific proof is lacking, there are clear indications that sugar is addictive, not unlike hard drugs. To sugar, one should also add nutritionally poor white starch, such as white bread, white rice, etc.

For people with diabetes, spikes in glucose levels are plainly harmful. There is growing evidence of a greater impact from simple carbs. Sugars and refined starches do more than add calories or complicate life for people with diabetes. Added sugars and refined starch can cause health problems that sugars from fruit or complex carbs do not.

Sugar = Carbohydrate

The first thing I learned is that sugar is not a separate food group but a carbohydrate. Realizing that sugar is a carb helped me understand the concept of sugar much better. There are three main groups of carbs (sugar, starch, fiber), with sugars being so-called simple carbohydrates. Their organic formula is a multiple of carbon (C), hydrogen (H), and oxygen (O).

Glucose is a very common sugar. It is a hexose with six carbons (C), twelve hydrogens (H), and six oxygen (O) atoms (C6H12O6). Other common sugars are fructose and galactose (both of which have the same formula), sucrose, and lactose (both C12H22O11).

Sugar is Everywhere

Sugar is ubiquitous in nature. It is present in hundreds of different forms. Examples include lactose in milk or natural sugar in fruits and vegetables. It is the generalized name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are composed of carbon, hydrogen, and oxygen. Various types of sugar are derived from different sources.

It is also added generously to bread, cereals, pizza, and basically most processed foods. Just read the labels—it will make you depressed to see how high your added sugar intake can be. You also need a scientific degree to uncover the different names for sugar. Generally speaking, chemical names ending in “-ose” indicate sugars. “Syrup” indicates a sugary solution. Malting processes starchy grains like wheat and barley. This method converts them into sugar. As a result, “malt extract” will be mostly sugar.

An Added Sugar Calorie = An Empty Calorie

Your body needs energy (in the form of glucose/ATP). The source of this energy is crucial because you need meaningful calories, not empty calories. Two lumps of sugar give you the same amount of sugar as one banana. However, there is a world of difference. The lump of sugar gives you a fast but short spike in your energy level. In contrast, the sugar in the banana comes with vitamins, minerals, and other important compounds. Not to forget the starch, which can be up to 80% of the weight of unripe bananas. This starch is primarily resistant starch. It improves gut health by acting as a prebiotic. It also helps with blood sugar management. Furthermore, it increases satiety.

Those who think that all calories are the same are wrong. Technically/organically, added sugar is not different from naturally occurring sugars. In other words, sugar in fruit is not healthier than sugar in other products. Your body does not distinguish between naturally occurring sugars and added sugars. However, research has shown that with the empty calories of added sugar, you miss out on all the good stuff. These empty calories increase the likelihood of several diseases, including Alzheimer’s and cancer. A lot of research is ongoing; not all is proven, but there is also a correlation between too much sugar (i.e., easy carbs) and refined starch with certain types of cancer.

Complex Carbs are Better, but Even Here: Moderation is Key

Complex carbohydrates are generally considered healthier than simple sugars. They break down more slowly in the body, providing sustained energy. They are typically accompanied by fiber, vitamins, and minerals. However, consuming them in excessive amounts can lead to similar health issues as consuming sugars and refined starch. However, there are differences in how the body processes complex carbs compared to simple sugars.

What About the Technique of Converting Carbs into Energy?

Foods that contain carbohydrates (sugars, starch) are broken down into glucose in your stomach and intestines. This glucose is then absorbed into your bloodstream and transported to your muscles and organs. It acts as fuel for your body.

Your body uses insulin to help move glucose into your cells, where it is converted into energy. This process is essential for you to think and move. From your brain to your digestive system, all your organs require glucose to function properly.

Sugar = Same Impact on Your Liver as Alcohol (When it is Fructose)

Virtually every cell in the body can use glucose for energy. In contrast, only liver cells break down fructose (=a.o. sugar in fruits and soda). What happens to fructose inside liver cells is complicated. One of the end products is triglycerides, a form of fat. People who consume too much fructose may eventually develop non-alcoholic fatty liver disease. This condition is characterized by excessive fat stored in liver cells.

Experts still have a long way to go. They need to connect the dots between fructose and non-alcoholic fatty liver disease. They also need to make connections with obesity, diabetes, heart disease, and cancer. Higher intakes of fructose are linked to these conditions, but clinical trials have yet to show that it causes them.

Every cell in the body can use glucose. However, the liver is the only organ capable of metabolizing fructose in significant amounts. When people consume a diet high in calories, the liver becomes overloaded. It starts converting the fructose into fat.

Many scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer. If you eat a typical Western-style diet with a lot of refined starch, you stress your liver. You end up damaging it in the same way alcohol does. In fact, fructose is virtually identical to alcohol in the metabolic havoc it wreaks.

Fruit is Much More Than Fructose

Stick with fresh fruits, especially berries, to maintain a healthy level of fructose intake. Avoid fruit juices, sodas, and other sweetened products. You would need to consume a significant amount of fruit. Only then would you come close to the fructose level in a single bottle of soda or fruit juice. More importantly, fruit isn’t just fructose. It’s also a rich source of vitamins, minerals, phytonutrients and fiber – things that make you healthier. 

And what about too much glucose?

Excess glycogen is stored in the liver where it may be used later for energy. Your muscles are also a storage area for glycogen. Excess glucose above this can be converted into triglycerides which are stored in your fat cells. Note that any type of excess calories, no matter which macronutrient they come from can lead to body fat gain. There is nothing inherent in carbs, glucose, or glycogen that increase your risk of gaining body fat.

Carbs as one of the three main groups of macro nutrients

We know that there are three main groups of macronutrients: carbs, protein and fats. In additions there are minerals, flavonoids, vitamins, electrolytes and much more. 

Carbs include sugars in all its forms. They can be divided into three main groups: sugar, starch, and fiber. This is how labels on your food items have divided the carbs.

Some words on the second group of carbs: “starch” (for Dutch readers “zetmeel”)

Whole vs. Refined starch. Starches in whole food forms, such as whole grains, legumes, and vegetables, come with fiber, vitamins, minerals, and phytonutrients. These nutrients make them a healthy part of a balanced diet. Refined forms (white bread, white rice, white pasta etc) are stripped of these nutrients during processing. As a result, they can lead to rapid spikes in blood sugar. They are not much different from added sugar in their negative health effect.

A note in between about phytonutrients

Phytonutrients, also known as phytochemicals, are naturally occurring compounds found in plants. They are believed to provide health benefits beyond basic nutrition. These compounds are not essential nutrients in the traditional sense. They are not required by the human body to sustain life like vitamins or minerals are. However, they are thought to support health and may help reduce the risk of certain diseases.

Most diets are based on 50% intake of carbs.

Most nutritionists advice to eat 50% of your calories as carbs, 25% protein and 25% fats. The only group of macronutrients that can be eliminated is the carbs.  Fats (and as a last matter of resort also proteins) can provide the additional needed energy when taking out carbs. 

That is why there are carbs-poor diets. People who follow these types of diets can reach the stage of ketosis. Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It’s not clear what possible long-term health risks a low-carb diet may pose.

I have no comments on diets. In practice my carbs intake is below 50% and my fat intake more than 25%. Carbs-poor/free diets work for many. However, one should not forget that good (=complex) carbs offer many specific excellent compounds.

Fiber, the third carb group (in addition to sugars and starch)

Fiber, also known as dietary fiber, is a type of carbohydrate that the body can’t digest. Unlike other carbohydrates, which are broken down into glucose, fiber passes through the digestive system relatively intact. Fiber is primarily found in plant-based foods and is an essential part of a healthy diet.

The recommended daily intake of fiber varies with age, sex, and life stage. Generally, it is suggested that adults consume about 25 – 30 grams of fiber per day. But, most people do not get enough fiber in their diets. Too much is not unhealthy, but can lead to bloating.

Soluble Fiber dissolves in water to form a gel-like substance. It’s found in foods like oats, fruits (e.g., apples, citrus), barley, and legumes. Soluble fiber can help lower blood cholesterol and glucose levels.

Insoluble Fiber does not dissolve in water and helps add bulk to the stool, which aids in regular bowel movements. Foods high in insoluble fiber include whole grains, nuts, beans, and vegetables such as cauliflower, potatoes, and carrots.

This blog for starters, there is much more to tell about sugars!

Take care, live a happy and healthy life,

Robert, your health friend

4. SALT IS CRUCIAL FOR LIFE BUT DANGEROUS AS WELL: WHAT TO DO? (health project99+)

The beautiful island of Bonaire and its salt

Introduction For thousands of years, salt was an important commodity. The word “salary” comes from the word “salt.” Salt was highly valued in ancient times, and its production was legally often restricted. For thousands of years, salt was globally one of the most sought-after products. It was also used as a method of trade and currency. The word “salad” also originated from “salt,” beginning with the early Romans salting greens and vegetables.

1. Without salt no life. These days, salt has a bad reputation. This is because of the quantity modern people consume, not because of the quality. Without salt, important functions of your body eventually stop. Low salt (read “sodium/natrium”) levels in the body can lead to increased resistance to insulin. They can also raise LDL cholesterol levels. Additionally, low salt can cause muscle cramps, nausea, and vomiting. Dizziness, shock, coma, and even death are possible.

2. Hyponatremia (lack of salt) is more common in older adults. They are more likely to take medicines. They may have medical problems that put them at risk for the disorder or they just do not eat enough. However, in general, this is unlikely to happen with the modern Western diet. This diet often includes processed food containing excessive salt. Dining at restaurants that are often generous with salt also contributes to this.

Drinking too much water can be bad for your sodium level. When your urine is completely transparent this is sign that you are drinking too much. Best is if the color of your urine is lightly colored.

If you prepare your own food from fresh ingredients, do not forget to add some salt. I can say from my own experience that I faced a difficult period. This happened when I lived in the Democratic Republic of the Congo (DRC). I regularly felt dizzy to the point of fainting. The cause? A lot of sweating (35 degrees Celsius), sports, and no salt intake. The moment I started to add some salt to my soup, the problems disappeared.

3. First, some clarifications about salt, because it can be a bit confusing. Salt is a compound of two components. These components are sodium (natrium) and chloride. Typically, they are on a 50-50 basis (NaCl). When it comes to weight, sodium (natrium) is 40% and chloride is 60%. So if we talk about 1 gram of salt, this means 400 mg of sodium. It’s important to realize this. The amounts of sodium or salt in recommended minimum and maximum intake are sometimes mixed.

The component we are interested in is sodium, not chloride. It is often referred to as natrium, as this is the Latin name for sodium, from which the symbol “Na” is derived. 

4. What happens if your sodium intake is too high? Sodium intake above 2,400 mg per day is linked to high blood pressure. High blood pressure is a risk factor for kidney disease. It also increases the risk of cardiovascular disease, such as heart disease and stroke. The following signs can help you determine if there excessive salt consumption. Look out for bloating, thirst, and frequent urination. You may also experience high blood pressure, swelling, and headaches. Fatigue and palpitations can occur as well.

5. How much salt is healthy per day? The American Heart Association recommends keeping sodium intake under 2,300 milligrams (mg) per day. This is about 6 grams of table salt, or 1 teaspoon. The World Health Organization and the Centers for Disease Control and Prevention also support this recommendation. This includes the salt that’s already in our food. It also includes the salt added during and after cooking. Babies should not have much salt because their kidneys are not fully developed and cannot process it.

The ideal limit is no more than 1,500 mg of sodium per day for most adults. This is equivalent to about 4 grams of table salt or 2/3 of a teaspoon.

Harsh reality. Most Americans consume 8-9 grams of table salt daily (up to 3,600 mg of sodium), which is way too much. Even reducing intake by 1,000 milligrams a day can significantly improve blood pressure and heart health. The best way to reduce salt intake is to eat less processed food and be mindful of your restaurant choices. In other countries the situation is not much different.

6. Minimum intake needed: Is 1 gram of table salt a day enough? An adult body only needs around 1 to 2 grams of salt per day. This is equivalent to 500 to 800 mg of sodium. However, if one lives in tropical countries, more may be needed. How much more, I do not know. Engaging in intensive sports can lead to the loss of several grams of sodium per session. Keep this in mind and discuss your specific circumstances with specialists. My personal health experience in the DRC really taught me a lesson.

For athletes or those engaging in prolonged, intense exercise, it’s crucial to replenish lost fluids and sodium. This helps prevent dehydration. It also avoids electrolyte imbalances, which can be dangerous. Because of this, sports drinks, electrolyte powders, or tablets often contain sodium to help in maintaining balance. They include other electrolytes and are effective during extended exercise bouts.

Earlier, I thought these drinks were not needed, but that is not correct. You can make your own electrolyte drinks. Use water and a few grams of table salt or a combination of sodium and potassium. Cheaper and works as well:).

7. By the way, what are electrolytes? Common electrolytes include salts, acids, and bases. For example, sodium chloride (NaCl) is a salt that, when dissolved in water, dissociates into sodium ions (Na⁺) and chloride ions (Cl⁻), facilitating conductivity. Electrolytes are essential for various bodily functions, such as maintaining fluid balance, transmitting nerve impulses, and enabling muscle contractions.

8. Tip: Include potassium (kalium) in your daily table salt intake

Potassium is important for maintaining healthy blood pressure levels and is found in foods like bananas, potatoes, spinach, and oranges. The World Health Organization (WHO) suggests aiming for around 3,500 to 4,700 mg of potassium per day. Other health agencies support this recommendation.

Brad Stanfield is one of my favorite YouTubers. He explored what would happen if you replaced table salt with a mix of sodium and potassium. Taking this small step can substantially reduce the risk of strokes (by more than 10%). This applies to people older than 60 years old. Stanfield’s conclusions are based on an extensive five-year study in China.

I followed up on his research. I have replaced table salt with a combination of 1/3 sodium and 2/3 potassium (kalium). I am convinced that potassium-enriched salt benefits our health. It cuts the amount of sodium we consume and increases the amount of potassium in our diets. Both steps help to lower blood pressure.

Hope this helps,

Have a great and healthy life,

Robert, your health friend

Flamingos in a salt pan on Bonaire

9. FOUR DRINKS: (d) THE DAILY COLLAGEN/CREATINE/PROTEIN SHAKE (health project99+)

This lion of Babylon is in the Louvre museum

Dear reader,

Four different drinks daily form the larger part of my diet. The rest is more solid, of course. It consists of nuts and fish, but fish much less than before. Fish can easily lead to the intake of too many harmful substances like heavy metals and antibiotics. I also eat some organic chicken, whole-grain bread and pasta, eggs, goat cheese, and a few pieces of dark chocolate. Plus, of course, the occasional other foods.

A. My four drinks

  1. Homemade vegetables soup (every evening)
  2. Lemons and/or lime juice (morning + during day drink)
  3. Fruit/vegetables smoothie with seeds and supplements (late morning and luncheon)
  4. Collagen/creatine/protein shake (morning)

(note, below I put the links of my earlier blogs I made on the first three drinks).

B. The fourth one? Every morning, half a liter of water mixed with lemon juice. Add 2 x 5 grams of collagen and creatine. Include 25 grams of a “complete” protein (=a protein providing all 21 amino acids).

All three ingredients of my fourth drink are proteins. Yet, collagen and creatine have specific purposes. It differs from the “complete” protein powders due to a different, less complete amino acid composition. 

A good collagen powder is rich in certain amino acids. These include glycine, praline, and hydroxyproline. They are important for the body’s synthesis (=production) of collagen and other structural tissues. Nevertheless, collagen is relatively low in “essential” amino acids, particularly tryptophan.

So in short, collagen nor creatine have all the amino acids our body needs. For my protein needs I take, in addition to food (pay attention to protein rich food!) a complete (a full spectrum) protein powder that contains all the existing 21 amino acids, including the 9 so called “essential” amino acids. “Essential” in the sense that the body does not produce them and nutrition is needed to get them. As we know, these amino acids form 1000’s of different proteins. These proteins are better known as the building blocks of life.

C. “Might work, but no harm”-principle

I realize that not all claims about collagen are proven. For me, taking collagen falls in the category: “it does not hurt (except your wallet).” It might actually do some good. Life is short and there are many developments on going. However, one does not have the time to await the result of all research. For that reason I do no mind taking supplements that are promising, but not scientifically proven. It is important though that they should not do harm. Precisely because of potential harm I have decided not to take Omega-3 supplements anymore. https://shakethehealthtree.com/index.php/2025/03/21/21-omega-3-supplements-often-no-need-to-take-them-health-project99/

Ok, one by one. Why collagen? Why creatine? Why a wide range/complete protein?

D. Protein

To start with the last one. From my extensive internet and Youtube based research on protein, I drew main 3 conclusions: 1) most people have a too low intake of protein, especially in the light of the latest insights that go for 1.2 – 1.5 grams of protein per kg body weight. In my case I raised protein intake from 70 grams to 120 grams. 2) Your body can effectively only process about 25 grams per time slot of a few hours. This means that you have to spread your protein intake during the day. That is why I put protein in my smoothie. I also added it to this fourth early morning drink. 3. Make sure that you have a protein of good quality that has all the 21 amino acids. And do not worry if you take a bit too much. It will do no harm, except to your waistline.

I already did an extensive blog on protein https://shakethehealthtree.com/index.php/2025/02/25/5-power-to-the-proteins-and-also-enough-is-not-always-enough/#comment-13

E. Why creatine?

Certain claims about creatine have withstood scientific scrutiny. This unlike collagen where studies are still ongoing with only positive indications that collagen might have some positive effect.

Creatine is not a protein. It is a compound related to amino acids. These amino acids are the building blocks of proteins. Specifically, creatine is synthesized (produced) from three amino acids: arginine, glycine, and methionine.

Creatine is stored in the muscles. It is used to replenish “adenosine triphosphate” (ATP), the primary energy carrier in cells. This occurs during short bursts of high-intensity physical activities, such as weightlifting or sprinting. This ability to rapidly regenerate ATP makes creatine a popular supplement among athletes. Bodybuilders also favor it to improve performance and increase muscle mass. Also non-athletes profit as creatine contributes to stronger muscles and improves endurance.

F. Best creatine is creatine monohydrate

There are different kind of creatine. The one most recommended is creatine monohydrate. While there are other forms of creatine available on the market—such as creatine ethyl ester, creatine hydrochloride, and buffered creatine—none have shown to provide the same benefits as creatine monohydrate. It is also this creatine that I take.

G. Collagen

Collagen is a protein found in abundance throughout the body. Often considered the glue that holds the body together, collagen offers many benefits. It supports the skin’s texture and elasticity. It also keeps your joints moving smoothly and much more.

As you get older, however, collagen production starts to diminish, which as we know has very visible results. Our wrinkles were not there at our 20’s nor was our dry skin. This lack of collagen is becoming especially notable in your 50’s and later. Many other factors can also interfere with collagen synthesis (=production). These factors include smoking, sun exposure, and a poor diet.

Fortunately, there are plenty of ways that can help boost collagen levels, some proven, some not. This varies from food, LED masks to using a collagen supplement. In a later blog I will dive deeper into collagen. For now, it suffices to say that both LED masks and collagen supplements might show promising results. An increasing number of tests support this. Nevertheless, there is no established science yet that confirms that certain supplements lead to collagen production in the body. Research is still ongoing.

Emphasizing a nutrient-dense diet is proven to keep higher collagen levels. This diet includes lots of antioxidants and vitamin C. These nutrients can be found in fresh vegetables, fruits, herbs, and spices.

H. Attributed positive effects of collagen

Increasing your intake of collagen is said to offer several benefits. You can do this with foods, collagen supplements or a combination of both. It supports a healthy gut and impacts gut lining integrity. It supports the health of your joints, tendons, and connective tissue, impacting comfort and mobility. It helps to promote healthy hair, nails, and skin, including skin elasticity. It assists in building muscle. Lastly, it supports the health of the heart and blood vessels.

I. Just to know: collagen supplements prompt collagen production

Collagen supplements do not deposit collagen on the desired places in your body. What it does is stimulating your body to intensify collagen production itself. It acts as a signaling molecule to prompt extra collagen production by the body.

J. Safety

Collagen (nor creatine) supplements are not regulated as strictly as pharmaceuticals. The quality and content of collagen products can vary widely. Also important to realize that there is no such thing as vegan collagen. Collagen powder is made from animal skin and bones. I initially took two collagen types, one based on cows products  and one based on fish. I switched to collagen made from bovine products alone. Fish-based collagen carries a greater risk of contaminated produce. Most producers from fish based collagen are a bit sketchy on the origin of its material.

K. My experience

I focus on a collagen-friendly diet and take collagen supplements. Occasionally, I use an LED mask, and my wife insists that I apply certain moisturizing ointments. Given how my parents aged gracefully, I likely have good anti-wrinkle genes. However, since I began taking collagen powder, I’ve noticed a clear improvement in my skin—my neck is smoother and tighter, and my face appears more youthful. This change is likely due to the collagen powder, as my diet was already rich in collagen-friendly foods.

This was the description of the last of my four drinks. I hope it inspires you. As promised herewith the links to the other three drinks.

9. FOUR DRINKS: (A) MORNING & AFTERNOON SMOOTHIE (health project 99+)
9. FOUR DRINKS: (B) LEMONS AND LIMES (health project 99+)
9. FOUR DRINKS: (C) THE EVENING VEGETABLES SOUP (health project99+)

Enjoy!

Robert, your health friend

21. OMEGA-3 SUPPLEMENTS, OFTEN NO NEED TO TAKE THEM (health project99+)

Somewhere in the East of Venezuela

Summary: 1. Omega-3 fatty acids are important for your health; all your cells use them. 2. Most people are deficient, but the solution is easy for most (change of diet, not taking supplements). 3. Taking high amounts of Omega-3 fatty acids is recommended by many on internet, but this is something you really should check with your doctor. 4. Many supplements are of low quality and can work counterproductive. 5. Higher amounts of Omega-3 fatty acids can have unexpected health consequences like atrial fibrillation.

Your body needs the different Omega-3 fatty acids, especially the EPA, DHA and ALA types. They are essential for a broad range of health benefits. These benefits start with the heart and brain and extend to a healthy cellular structure and function. All your cells use them on a constant basis.

The good news is that you get enough if your diet includes fatty fish twice per week (herring, salmon etc) for the EPA and DHA. For the ALA flax seed or a handful of walnuts daily should be sufficient. The half-life ( = time a compound stays active in your body) of EPA and DHA is approximately 3-4 days. This is excellent. It explains why a few helpings of fatty fish per week give you sufficient Omega-3. This is as suggested by health authorities.

So do you need to take supplements? They are among the most promoted and sold supplements by the industry. However, just like vitamin C, they are easy enough to get through a balanced diet. Really think twice and look at your diet before you decide to take a supplement.

If you do not like fish or are allergic to nuts, supplements might be necessary. I say this with some caution. Omega-3s supplements can be of bad quality, and they often are. They might even cause unwanted effects like triggering attacks of heart rhythm issues. These issues include atrial fibrillation, which has happened to me. 

In blogs like these it is standard practice to refer the reader to his/her doctor. This is often done as part of one’s “cover your ass” policy. However, in the case of Omega-3, it is advisable to do so. Of course, we hope that your doctor is open-minded. We hope they look at supplements and other alternatives in a welcoming way. Which is not always guaranteed.

The Omega-3 index

Experts typically recommend targeting an Omega-3 index between 8% and 12%. Most Americans have on average 4%, much too low and up to 80% are below the 8%. The Omega 3 index is a blood test. It measures the amount of EPA and DHA found in the membranes of red blood cells. A test above 8% is desirable. The solution of course is not taking a supplement, but to improve one’s diet.

Recommended Intake of Omega-3 fatty acids

Various health organizations suggest around 250 to 500 mg combined EPA and DHA per day for adults. This supports heart health. Of course there are differences between children, men, women, patients etc. The figures I use are rough estimates only.

There is no established upper limit for EPA and DHA from dietary sources. However, supplementation guidelines often recommend not exceeding 3,000 mg (3 g) per day. This is to avoid potential side effects. Some go to 5,000 mg (5 g) per day.

Discuss with your doctor what “excessive” means in your case. Taking up to 5000 milligrams per day is considered safe for most people. However, it is definitely not safe for everyone. If you are like me and are susceptible to atrial fibrillation, more than 1000 mg of combined EPA and DHA per day might already be too much.

For ALA there isn’t a specific recommendation. However, on internet I see the following suggestion: 1,600 milligrams per day for adult men. For adult women, it is 1,100 milligrams per day.

Why take more?

Why should you take more than the recommended least quantities? There is a lot of interesting research going on that indicate (not proven!) that higher amounts of Omega-3 fatty acids can contribute to a longer and more healthy life.

One example from reliable internet sources

According to new research Omega 3 and Vitamins D and exercise slows biological aging by several months. Older adults who took 1 gram of polyunsaturated omega-3 fatty acids from algae slowed biological aging. They mixed it with vitamin D (2,000 international units per day) and 30 minutes of exercise three times a week. This combination slowed biological aging by approximately 2.9 to 3.8 months over 3 years.

While omega-3 alone reduced biological age, the combination of all three interventions had an even greater impact. A reduction of a few months in biological aging may seem modest. However, this could have meaningful public health benefits. These include a lower prevalence of certain age-related conditions.

Further research has also suggested that a combination of omega-3, vitamin D, and exercise may lower the risk of cancer.

But as always, approach these conclusions with caution as further research is needed. Very few claims are 100% scientifically proven. 

What I saw on internet are interesting discussions, a lot of promises, but little proven. Treatments are accepted to slow down aging at the molecular level. However, there is no 100% proof that this leads to a longer life. Similarly, there is no guarantee of better health. Still, many hopeful signs.

If you take Omega-3 supplements

Omega-3 supplements are best consumed with meals, particularly meals containing dietary fats, as this enhances absorption.

Check which brands are reputable. Many are not and the supplements they sell are often oxidized and can be damaging to your health. Preferably buy fish oil, not in capsules, in a dark bottle. Store the oil (or capsules) in the fridge, especially when open. You can do that only for 4 weeks. Fish oil is rich in omega-3 fatty acids, which can easily oxidize in heat, light and air

Oil tends to be absorbed better but can be very expensive. You rely on your digestive system to effectively break down the capsule before it can absorb the omega-3. Most brands use pork or beef gelatin, which is very tough and thus harder to break down.

Best sources for Omega-3s fatty acids.

Natural sources should suffice. For EPA and DHA especially cold water fish like herring and wild salmon. Also eggs can contribute. For ALA flax seed, chia seeds, walnuts.

As I said, it is important to know what was the food of the herring or salmon you eat. The nutrition of farmed salmon is very different from the food of wild salmon. As a result, it has much less EPA and DHA.

The same applies to eggs. Eggs from pasture-raised chickens contain 120 mg of DHA and 23 mg of EPA per large egg. This is more than six times the amount provided by the eggs of grain-fed chickens.

For herring (Atlantic), a 100-gram serving typically contains approximately 770 mg of EPA and 1,000 mg of DHA. For salmon (Atlantic, farmed), a 100-gram serving usually provides around 400-700 mg of EPA and around 700-1,000 mg of DHA.

All easy to calculate. Consuming 300 grams of fatty fish per week provides approximately 5,000 milligrams of EPA/DHA. This amount easily puts you above the minimum needed, which is approximately 2,000 to 3,500 milligrams for the week. Add a few eggs and one can be sure not to be Omega-3 deficient.

Half-life

I already mentioned the long biological half-life of EPA and DHA. This means the time it takes for half of a substance to be eliminated from the body. 

For EPA the half-life is estimated to be around 37 to 82 hours. Half-life of DHA is much longer ranging approximately from 72 to 144 hours.

Often you read about a preferred ratio of EPA and DHA of 2:1. Achieving this ratio is difficult, especially if you rely on natural sources only. However, it is more important to ensure adequate overall intake of both omega-3 fatty acids. This is more crucial than focusing on the precise ratio of EPA to DHA. The half-life of ALA is not known.

Bio-availability

The bio-availability of nutrients refers to the extent and rate at which they are absorbed and utilized in the body. For EPA and DHA Omega-3 fatty acids EPA and DHA the natural sources tend to have very high bio-availability. When consumed as part of whole foods, they are present in the form of triglycerides, which are well absorbed. (note: Triglycerides are a type of fat (lipid) found in your blood).

Potential Risks of Excessive Intake

Bleeding Risk: Doses at the high end of omega-3 fatty acids (over 3,000 mg per day) can increase bleeding risk. This is because of their blood-thinning effects. This is especially important for individuals taking anticoagulant medications. Like many people I take these.

Immune Function: Some studies suggest that very high doses of EPA and DHA might suppress the immune system. However, this is not typically reached through diet or normal supplementation. A dysfunctional immune response can lead to a viral or bacterial infection.

Gastrointestinal Effects: Not surprisingly excessive amounts may lead to gastrointestinal discomfort, such as diarrhea, indigestion, or fishy aftertaste. This is the case with many supplements.

Vitamin E and Oxidative Stress: High doses of fish oil may increase oxidation levels. This effect is because of EPA/DHA. This can deplete vitamin E. Some supplements include vitamin E to counteract this.

Pregnancy and Breastfeeding: Pregnant or breastfeeding women should be cautious with fish oil supplements to avoid excessive intake. They should also aim to meet recommended levels for fetal and infant development.

Interactions with Medications: Those on blood thinners, aspirin, or high-dose anti-inflammatory drugs should consult with a healthcare provider. Omega-3 can exacerbate their effects.

What is the use of EPA, DHA and ALA?

EPA (Eicosapentaenoic Acid) plays a crucial role in reducing inflammation and is involved in the production of signaling molecules called eicosanoids, which have various important effects on cardiovascular health and immune system regulation.

DHA (Docosahexaenoic Acid)  is a vital structural component of cell membranes, particularly in the brain, eyes, and nervous system, where it supports cognitive function, vision, and overall neural development.

ALA (Alpha-Linolenic Acid) serves as a precursor to EPA and DHA, providing an essential source of omega-3s in plant-based diets, and is involved in energy metabolism and various physiological processes, although its conversion to EPA and DHA in the body is relatively inefficient.

This is it. A long one, but it helped me a lot.

Enjoy a happy and healthy life and stay critical!

Robert, your health friend

When I still had to wear ties

15. THE GREAT DANGER OF LOSS OF MUSCLE (“SARCOPENIA”): WITH SOME HARD WORK OFTEN REVERSIBLE (health project99+)

Summary. You need to start taking care of your muscles early on. If not, you can begin to lose 3–5% of your muscle mass every 10 years starting at the age of 30. Once you turn 60, this loss can speed up to about 10% per decade. The really good news is that muscle loss, known as sarcopenia, can almost always be reversed to a large extent! Which is a good thing as sarcopenia can be life-threatening.

Does losing muscle matter? Yes, it does so, very much—especially if you want to live a long and healthy life. For me, keeping my muscles strong has become one of the top five things to focus on! I didn’t always know how important strength training was. Lucky for me, I’ve always been active with sports, but I ignored strength and flexibility exercises like yoga. That changed once I learned about the dangers of sarcopenia. Now, I do daily exercises like push-ups, planking, balancing on one leg, and yoga. I also make sure to eat the right foods and take helpful supplements. When I am not in the mood I just take a look at the summary of risks (see point 3).

1. What is in a name?

Different terms like atrophy, myopenia, and sarcopenia are often used. I won’t go into their specific definitions, but they all generally refer to the same thing: loss of muscle. This muscle loss can be caused by illness, accidents, hormonal changes, or genetics. However, in this blog, I focus on the most common type: reduced muscle mass caused by disuse and aging.

Symptoms include a decrease in muscle mass. One limb may be smaller than the other. Legs can become thinner. Sensations like numbness, weakness, and tingling might appear in your limbs.

2. Sarcopenia = global pandemic

Up to 40% of people worldwide suffer from sarcopenia. This condition will affect more people globally. An estimated 22% of the world’s population will be over 60 years old by 2050. Older women are at greater risk of experiencing mobility issues.

3. Summary of risks

Sarcopenia poses several potential dangers and serious challenges, especially for older adults. Here are some of the key risks and issues.

1. Decreased Mobility: loss of muscle strength affects an individual’s ability to carry out daily activities. These activities include walking, climbing stairs, and getting out of a chair. Recovery from injuries will also be slower.

2. Increased Risk of Falls and Fractures: Many of us have heard stories of active 90-year-old people who fall, never fully recover, and pass away within a few months.

3. Metabolic Changes: These changes can contribute to conditions like insulin resistance and type 2 diabetes. Additionally, cardiovascular diseases and osteoporosis may also be of concern.

4. Decreased Physical Resilience: With reduced muscle mass, recovery from illnesses can be slower. Recovery from injuries or surgeries may also take longer. Additionally, the risk of complications may increase.

In short, when you have sarcopenia, you risk entering a self-reinforcing cycle of negative health outcomes. This includes reduced activity and increased weakness. Both are potentially life-threatening.

4. How to fight and prevent sarcopenia? 

A. Strength training, balancing exercises and yoga.

Food, as always, is important, and supplements can have some benefits, but physical activities are most essential. YouTube has great videos on what exercises to do, in addition to regular activities like walking, swimming, and cycling. Key exercises involve resistance training and weightlifting. Sports like yoga help you stay flexible. Or, in my case, they help me finally become flexible. Almost daily, I do 45 minutes of push-ups, planking, weightlifting, and some yoga. Maintaining balance should also be part of this routine, so I perform some exercises daily on one leg. It’s not easy at all.

B. What foods should you eat to avoid sarcopenia?

High-quality diets that are rich in fruits and vegetables are essential. Adequate protein intake, especially high in leucine, is also crucial. Hydration is the cornerstone of nutritional plans to fight sarcopenia. Nothing new, as this is general advice for almost everything health related.

C. Which supplements to take?

1. Reliable internet sources suggest that a daily dose of omega-3 oils may slow the aging process. A fair summary indicates that it may also increase the number of years spent in good health. Suggested quantities to take: 4,200 mg of omega-3s. This includes 2,700 mg of EPA and 1,200 mg of DHA. (Note: all info from the internet).

2. Proteins, particularly those with essential amino acids, are crucial. There are nine amino acids that the body does not produce itself. They are somewhat confusingly referred to as “essential” because they must come from external sources. All nine essential amino acids are important for muscle growth. These amino acids are vital for maintaining our body because they are the building blocks of protein. However, one particular essential amino acid that is often highlighted for its role in muscle protein synthesis is leucine. The quantities to take are explained in my blog on protein (see link), with the main messages being: a) it is not easy to get as much as needed, and b) the older you get, the more you need.https://shakethehealthtree.com/index.php/2025/02/25/5-power-to-the-proteins-and-also-enough-is-not-always-enough/

5. Some more info about Omega-3.

Omega-3″, often also called “omega-3 fatty acids” are a type of polyunsaturated fat (the so called ‘good fat’). These omega-3s play critical roles in maintaining heart health, supporting brain function, and reducing inflammation, among other benefits.

There are several types of Omega-3, with the most important being: EPA (Eicosapentaenoic Acid) – Found mainly in fish and seafood. DHA (Docosahexaenoic Acid) – Also found in fish and seafood and especially important for brain health. ALA (Alpha-linolenic Acid) – Found in plant sources such as flaxseeds, chia seeds, and walnuts.

The body can partially convert ALA into EPA and DHA. However, the conversion rate from ALA to EPA and DHA is very low for humans (5%). You need to eat over ½ kg of walnuts daily to get enough EPA and DHA through walnuts. Not practical. I will write a blog about Omega-3 as a supplement. The main conclusion is that most supplements are not as good as natural Omega-3s.

Time for some exercises. Lead a happy and healthy life.

Robert, your health friend

With our beloved dog Randy

9. FOUR DRINKS: (C) THE EVENING VEGETABLES SOUP (health project99+)

Summary: by turning solid vegetables into soup, for six years I now easily meet my daily vegetables target. And my body is grateful for it.

1. I don’t like vegetables...

I’ve never been a fan of vegetables. I would tolerate only peas and maybe some carrots. They had to be covered in Dutch apple sauce (which is not healthy because of its high sugar content). Potatoes and especially French fries got a pass. They might count as veggies, but peeled and fried, they do not offer much health benefit.

I have known all these years, of course, that vegetables should play a starring role in any healthy diet. My mother said a thing or two about it, if I remember correctly. Willpower is essential for any lifestyle change. The motivation to eat these green, red, orange and white things was just lacking. I will write about the importance of will power (and the lack of it) in another blog.

2. But…….

About six years ago, my wife decided she’d had enough of my veggie aversion. She started making vegetable soup, using fresh or frozen vegetables only. A blend of persuasion and gentle insistence managed to get me to eat it daily. It was a brilliant move and since then, I haven’t looked back. Vegetables are now an integral part of my diet, and the numbers from my annual health tests show the benefits. *(For context, biomarkers are biological molecules that indicate normal or abnormal processes or conditions in the body.)

3. More about vegetables

I enjoy incorporating a variety of vegetables into my meals. I include red beets, broccoli, spinach, carrots, cauliflower, pumpkin, and sweet potatoes. I like to spice things up with a bit of celery or leek—I would use onions, but I’m unfortunately allergic. Instead of combining all these vegetables at once, I prefer selecting a mix that suits my needs. Not always a culinary success, by the way, but that is part of the process. Healthy they always are!

Each vegetable brings its own unique benefits. For example, beets are touted for their potential health properties, including (unproven) anti-cancer claims. Broccoli and spinach offer around 3 grams of protein per 100 grams. Sweet potatoes are particularly impressive, containing 35% fewer carbs than regular potatoes and packed with vitamins and minerals. 

All these vegetables are excellent sources of fiber which is crucial for health. Good to know as it can be challenging to consume fiber in sufficient quantities, just as it is with protein. Life is unfair because if we compare proteins and fiber with sugar, there the opposite is true. Sugar, our common dietary foe is found in many forms in our food and very easy to overeat.

One caveat. Some vegetables have a surprising amount of sugar as well, so be careful. For example, carrots contain 6 grams per 100 grams, beetroot has 8 grams, and pumpkin 5. In contrast, broccoli contains only about 0.4 grams.

4. At home we have a diet that is 3/4 liquid

A. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

B. A large smoothie for breakfast and lunch (up to one liter). I already wrote about this morning routine.  https://shakethehealthtree.com/index.php/2025/03/10/9-four-drinks-a-morning-afternoon-smoothie-health-project-99/

C. A fresh soup for the evening, with some carbs and proteins like fish, 0.4 liters. 

D. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein. 

5. Carbs, meat, fish

We aren’t against carbs. They just need to come in the form of whole food. We prefer these over white bread, white rice, or light pasta. We don’t eat much meat, and when we do, it’s mainly organic chicken. We consume fish more frequently, though less than before due to a variety of increasing concerns ranging from mercury to nano-plastics. And I already wrote about the (too) big role nuts play in my diet.

6. Preparation

I mostly use frozen vegetables for their health benefits, cleanliness, practicality, and affordability. When I buy fresh, I cook and freeze them for later use.

I start by boiling approximately ½ kg of frozen vegetables. After boiling for a few minutes, I transfer everything into a blender. I then add salt, pepper, two teaspoons of olive oil, and a generous amount of herbs. Once blended, voilà—a delicious vegetable soup is ready, although not always perfect! Too much cauliflower for example is not to my taste :).

Enjoy a happy, tasty and healthy life,

Robert, your health friend

Cool guys in the DRC, when times were more peaceful