Category: Health

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

20. A PLASTIC TSUNAMI ENTERING HUMAN BODIES

Courtesy Greenpeace, plastic in Kinshasa

Dear reader,

Summary: We consume more plastics than we think. Especially the smallest particles, the Nanoplastics, can have a bad effect on your long-term health. Science is working hard, much is still unclear, but signs are not good. Try to limit your contact with plastic significantly. Avoid using plastic bottles, plastic coffee and tea cups and chewing gum. See point 8 how to minimise your exposure to these plastic particles.

  1. Research only at its infancy/I am worried

I know research is ongoing and final conclusions will take years, but doesn’t this micro and nanoplastic stuff sound scary? Plastics might sound innocuous, but there are many types, some of which can cause cancer or other diseases. 

The effect of all these micro- and Nanoplastics entering our bodies is still unknown. The more I read, the more concerned I become. Plastics are a holistic concept, but when you break them down you enter a world dangerous additives. You also read about Nanoplastics as molecular pollutants that attach to fungus, algae and bacteria.

Writing this blog did not help, nor did these alarming headlines: “0.5% of the brain consists of Nanoplastics,” “Nanoplastics found in penises,” and “Nanoplastics entering individual cell structures.”

2, Most experts downplay the risk,

Experts claim that the public is overreacting. A quarter of the Dutch population believes that microplastics, and especially Nanoplastics, are among the top dangers to one’s health. The Dutch are perhaps exaggerating, but probably not. From what I have read this plastic future does not look all too good.

We do not know what interaction might occur between these smallest particles and living organisms. The idea that the tiniest particles can enter your individual cells is worrying. In reality, they do enter your cells. The increasing amount of plastic found in people’s brains is also not a good sign.

Dear reader, I don’t know about you. I am truly concerned. There seems to be no end to the plastic tsunami that overwhelms us. This news from the Netherlands is a bit off topic but related. It states that eggs from free-ranging chickens are too dangerous to eat. Can you imagine? Apparently, there is so much poison in the Dutch soil that it impacts the quality of food the chicken eat. This, in turn, affects the quality of the eggs.

There are actions we can take, such as avoiding these contaminated eggs. Or, in the case of plastics, minimizing their use as much as possible. Below are some tips in this blog.

For everything else, we must keep an eye on scientific developments.

3. Ok, what are micro plastics and Nanoplastics?

Microplastics are small plastic particles. They are usually defined as being less than 5 millimeters in size. However, they can be much smaller. They originate from the breakdown of larger plastic debris, like bottles and bags. They also include fragments of stabilizers, lubricants, fillers, and plasticizes. Manufacturers use these and other chemicals to impart desirable properties to plastics. Such properties include transparency, flexibility, and durability. Many of these chemicals have been classified by experts as toxic and harmful to human health.

Microplastics are widespread in the environment, found in oceans, waterways, soil, and even in the air. They pose increasing environmental challenges. Microplastics contaminate ecosystems and enter food chains, such as in fish. Animals and humans can ingest them, potentially causing harm over time.

Nanoplastics (sometimes calles nanoparticles, but this is a wider concept) are particles less than 100 nanometers in size. This size is less than 1/10,000 of a millimeter. They are much smaller than microplastics and more concerning because they can overcome certain barriers and enter human cells. They can be purposefully engineered in various scientific and industrial processes. For example, they are used for materials like carbon nanotubes. Alternatively, they may occur naturally in some processes. They can also result from the further breakdown of microplastics.

4. Just some plastic statistics

In 2020, approximately 367 million tons of plastics were produced worldwide. This amount is almost double that of 2000, which had an annual production of 200 million tons. Production is still growing on an annual basis.

Researchers estimate that the average person consumes between 78,000 and 211,000 microplastic particles every year. Plastic-based bottled water has a big role in these figures. Hot drinks in plastic cups can also contribute significantly. Together, they can make up to 50% of the intake. And remember, we talk about the micro plastics, the “big” particles, up to half a centimeter! every year through drinking water, foods contaminated by microplastics, and breathing microplastics-containing air. The number of Nanoplastics is infinitively more and can be 200.000 in one plastic bottle with water.

Fortunately, most, but not all leaves our body again the natural way.

In early 2024, a new study revealed that human brain samples collected at autopsy contained significantly more plastic. They had seven to 30 times more plastic than the kidneys and liver. Compared to 2016, this concentration represents about a 50% increase, indicating that, as of today, about 99.5% of the brain is brain tissue and the rest is plastic.

5. Not only plastic bottles and plastic coffee cups are of concern. Chewing gum as well.

A pilot study presented at the American Chemical Society’s spring 2025 meeting revealed that chewing gum can release hundreds to thousands of micro and nano plastic particles into saliva, which are then potentially ingested.

6. Dangers of micro- and nanoplastics

Microplastics and Nanoplastics have infiltrated ecosystems worldwide and have been detected in air, water and soil. Their small size allows them to enter the human body through ingestion, inhalation and dermal contact. Chemical additives like polychlorinated biphenyls and phthalate esters are added to microplastics during production. These additives typically exacerbate health effects. Microplastics are therefore recognized as an emerging environmental concern. They are also a public health concern. These concerns have the potential to affect both human well-being and the natural environment.

The much smaller parts, the Nanoplastics, can penetrate biological barriers. They enter cells and tissues, raising concerns about long-term health effects. It alarms me to learn that microplastic and nano plastic concentrations in brain samples are seven to 30 times higher. These concentrations are notably higher than those in kidneys and liver. As always with relative new developments, more studies need to be done to understand what the health implications are.

The mechanisms by which Nanoplastics enter the brain remain unclear. One hypothesis is that they travel with lipids ingested through food. Human brains are particularly rich in fat, which may help plastics cross the blood-brain barrier. Inhalation of airborne microplastics and ingestion through diet are considered primary routes of exposure.

7. Just one example how plastic pollution originates and affects us all

Biosolids, which are the treated water sludge generated from wastewater treatment, significantly contribute to plastic pollution in terrestrial environments. They are commonly utilized as fertilizers in agricultural land. This practice results in a considerable deposition of microplastics onto farmlands. In Europe, estimates vary between 63,000 to 430,000 tons of microplastics are deposited annually. In North America, the range is 44,000 to 300,000 tons. Consequently, agricultural soils serve as extensive reservoirs of microplastics. These particles are transported to the aquatic environment through various means. These means include rainfall, leaching, and irrigation.

8. First suspected links with diseases

There is ongoing debate over the health impacts of these microplastics within human tissues. These risks encompass inflammation, oxidative stress, and tissue damage. They have been found in vital organs such as the heart, liver, lungs, and even placenta. 

One study also found that individuals with dementia have more plastic fragments in their brains. The amount is three to five times higher than those without the condition. It was noted that dementia can impair the blood-brain barrier and brain clearance mechanisms, possibly creating a “sink” for plastics. Again, no definitive proof yet.

Some experts argue that nano plastics carry harmful chemicals. These chemicals are known to lead to reproductive issues. They cause hormonal imbalances by disrupting the endocrine function.

There appears to be a link between plastics and obesity.

9. What to do?

Summary: reducing exposure to microplastics and nano particles involves several lifestyle and consumer choices. Below some suggestions I summarized from reliable sources on internet.chapter

My own top 5 is: never heat anything in plastic, avoid drinks from plastic bottles (= no 1 tip), do not drink hot drinks from plastic, store in metal or porcelain, repack from plastic in metal, glass or porcelain, not cutting food on plastic cutting-board. I cut everything on an ordinary porcelain plate. And stop chewing gum.

Suggestions from internet

Filtering and boiling water.

Cutting back on plastic use when possible, for example, by using reusable containers

Boosting fiber intake involves two types of fiber. Fermentable fiber found in fruits and vegetables forms a gel-like substance in your gut. This helps trap microplastics and prevents them from entering your system. Meanwhile, non-fermentable fiber helps push these harmful particles through your digestive tract. It does this before they can be absorbed. In a world where microplastics are unavoidable, fiber could be your best defense

Not using single-use plastic over and over.

Avoiding heating plastic food packaging, as plastic particles can spread into the food.

Focusing on good sources for our food is essential. We should ensure our seafood is from sources that have less microplastics, for example.

Avoid foods that are ultra-processed, as there have been some reports of MNPs (=micro and nano plastics) in ultra-processed food.

Wearing natural fiber clothing — organic cotton or hemp — and avoiding those with synthetic fibers.

Vacuuming our homes more often, as microplastics can accumulate in household dust.

Being careful of environmental pollutants as high air pollution areas might have more MNPs in air.

Making sure our environment at home or work has a good air ventilation system.

This was a difficult blog to write. Too little is known about this topic, but from what we know one can only draw one conclusion: stay away as much as possible from plastics, but this will be hard to do.

Robert, your health friend,

traffic in Kinshasa, DRC. On a quiet day

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

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

3. FISH IS HEALTHY, BUT NOT TOO MUCH PLEASE (health project99+)

Summary: eating fish is healthy. However, due to an increasing number of foreign substances like mercury, one has to limit fish consumption. When I realized this I cut down my fish consumption by half.

Fish: great, but from now on a cautious “yes”

At home, we used to eat fish almost every day over the past five years. The health benefits of fish are well known. However, we neglected important dangers. Issues like PCBs, nano plastics, and mercury are truly concerning. Other heavy metals and antibiotics in farmed fish also worry me as an enthusiastic fish consumer. 

So I dived into this topic to see whether we could continue eating fish every day. The short and sad conclusion is “no”. It was already “no” to farmed fish. We should also avoid fish that is most likely to have high levels of mercury. PCBs and nano plastics are also concerns. This is all easier said than done. When buying fish, the amounts of mercury and other harmful components are not labeled. They probably never will be, as they are difficult to measure. With mercury it is more or less known which fish is mercury heavy and which not. When it comes to farmed fish, you can find out what is wrong. But what about other heavy metals? PCBs? Nano plastics?

2. Why take the risk?

To those who say that the Japanese eat fish almost daily, I admit I have no answer. They argue that Japanese are among the longest-living people in the world. Food and health are complex issues, as I have come to realize over the past few years. 

Not everything is scientifically proven. However, there are many indications of potential negative effects from eating fish more than a few times per week. So, why take the risk? Especially when you can maintain a very balanced diet without consuming fish daily.

3. Do you need fish for your necessary protein intake?

We humans have several other protein sources legumes, nuts, eggs, light French quark, soya milk, seeds, and plant-based proteins. In another blog I wrote that people tend to undereat protein, something that is very harmful especially if one ages. Eating fish helps. Chicken also helps. For us, fish is “just” one of the protein sources. It is an important contributor to a tasty meal.

4. Just to repeat the benefits of fish. It is an excellent source of high-quality protein. It also provides omega-3 fatty acids, especially in fatty fish like herring and salmon. Additionally, it contains vitamins such as vitamin D and B2. It also has minerals like calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Omega-3 fatty acids are beneficial for heart health. They may lower the risk of heart attack and stroke. He/she who eats fatty fish a few times per week really should not take Omega-3 supplements. 

One portion of fatty fish can provide a significant amount of EPA and DHA. Fish like salmon, mackerel, sardines, or herring can offer approximately 250 to 500 mg of these nutrients. The exact amount depends on the type and size of the fish. This amount is typically recommended for maintaining overall heart health. Most sources I read talk about two portions per week of fatty fish.

5. Lean (white) fish typically contains much lower levels of omega-3 fatty acids. This is in comparison to fatty fish such as salmon, mackerel, sardines, and herring. Omega-3 fatty acids are primarily found in the fats of fish. White fish are usually much leaner, so they provide fewer omega-3s. They remain a healthy option as they provide high-quality protein, vitamins, and minerals. 

Some examples of lean fish include Cod, Haddock, Pollock, Hake, Flounder, and Sole. Tilapia (but see my critical remarks on farmed fish), Whiting, Bass, and Shrimps are also lean fish. The following white fish are, unfortunately high on mercury: Sea bream, Sea bass and Turbot.

All international health agencies recommend two portions of fish, with a maximum of three (150 grams). At least one portion should be fatty fish, like herring or salmon. The other can be white fish like cod. White fish lack however the all-important omega-3 with EPA (“eicosapentaenoic acid”) and DHA (“docosahexaenoic acid”),

6. Mercury: important to realize the potential impact on your health

In this blog, I delve a bit deeper into one of the dangers of eating fish: mercury. It is a hazardous heavy metal that we primarily ingest through eating fish. Once it reaches the brain, it can remain there for decades, accumulating and impacting the nervous system. Serious stuff. Other heavy metals, PCBs, and nano plastics might be just as dangerous. These topics will be discussed in other blogs.

(Note: PCBs, or Polychlorinated Biphenyls, are a group of man-made organic chemicals consisting of carbon, hydrogen, and chlorine atoms. They were widely used in various industrial and commercial applications. PCBs have been found to have significant environmental and health impacts; studies are ongoing.)

Some things are recent developments, like nano plastics. We know it is a developing health scare worldwide. Its consequences are not yet known. I cannot imagine that it is good for your body. Who wasn’t alarmed to read that the average adult brain now contains a spoonful of nano plastics? Also a topic for a future blog.

7. From mercury to methylmercury: a technical explanation

Mercury is a global pollutant. It enters water bodies for 1/3 through atmospheric deposition. This deposition results from natural events like volcanic eruptions. For 2/3, mercury enters through human activities such as coal burning and industrial processes. 

The legacy of human use of mercury has caused mercury to be released into the environment in enormous quantities. These releases amount to hundreds of thousands of tons. The levels of mercury in the atmosphere at the moment are up to 500 % above natural levels. In the oceans, the concentrations of mercury are about 200 % above natural levels.

Mercury can undergo chemical transformations once it is deposited to the landscape. Of greatest concern to fish, wildlife, and humans is mercury’s conversion to methylmercury. This conversion is most common in wetlands that are periodically flooded, where the bacteria that facilitate the process are abundant.

Fish absorb methylmercury from the water they live in and from the organisms they eat. Methylmercury is a highly toxic form that accumulates in fish, especially in long-lived and predatory species.

8, Bioconcentration (or biomagnification) refers to the process by which mercury concentrations increase as they move up the food chain. This process results in higher concentrations in higher-level predators such as fish, birds, minks, and otters. Through bioconcentration, mercury levels can increase by 100 to 1,000 times or more. As a result, even low concentrations of mercury in water can contaminate an entire food chain. This contamination makes fish unsafe for human consumption.

Mercury usage and emissions have been reduced in regions such as Europe and North America. Despite this, environmental levels of mercury are likely to remain high for a long time. This persistence is due to mercury’s long lifetime in the environment and increasing emissions in other parts of the world. These emissions can travel long distances. In fact, about half of the mercury deposited in Europe comes from outside the continent.

The biological half-life of mercury is estimated to be approximately 30 to 60 days in the body. The half-life of mercury in the brain is not entirely clear. However, it is estimated to be as long as approximately 20 years.

9. Fish with high or low mercury level

Mercury levels differ from one species of fish to the next. This is due to factors such as the type of fish, size, location, habitat, diet and age.

Fish that are predatory (eat other fish) are large and at the top of the food chain, and so tend to contain more mercury. This includes tuna and swordfish. Try to avoid them and go for wild salmon, herring, sardines etc.

10. Potential Health impact is serious

The health impacts of mercury are dose-related, but the main concern is its impact on fetuses and young children. Mercury exposure can occur in the womb due to a mother’s consumption of seafood, which can have significant and lifelong effects on a baby’s developing brain and nervous system. This exposure can affect memory, language, attention, and other skills. In Europe alone, it is estimated that more than 1.8 million children are born each year with mercury levels above recommended safe limits.

In adults, chronic mercury exposure can lead to neurological and developmental issues. Symptoms of mercury poisoning can include tremors, memory problems, and cognitive deficits. In severe cases, it can affect kidney function and the respiratory system. Mercury exposure can also potentially impact cardiovascular and immune health in adults.

11. Possible symptoms of methylmercury poisoning may include

Loss of peripheral vision; pins and needles” feelings, usually in the hands, feet, and around the mouth; lack of coordination of movements; impairment of speech, hearing, walking; and/or muscle weakness.

12. Testing

It is possible to measure the levels of mercury in your body through blood tests, urine tests, and hair analysis. The last method is particularly interesting. Measuring mercury levels in hair can provide an estimate of long-term exposure to methylmercury. Hair accumulates mercury steadily as it grows. This reflects exposure over months rather than days. This is useful for assessing chronic exposure.

13. My Experience

For years, we enjoyed our daily fish meals. However, preparing this blog made me realize my naivety during all those years. Yes, fish is healthy. However, it can also carry many harmful substances. These include heavy metals, PCBs, nano plastics, and antibiotics.

We ate tinned sardines and mackerel. We also had deep-frozen cod from the North Atlantic. Of course, we enjoyed sustainably fished fresh Dutch herring and the occasional wild salmon.

It proved to be almost impossible to get hard data on which fish carries which substances. It is probably too complex; I realize this. But, I have read too much worrying news from reliable sources to continue with my current level of fish consumption.

So we decided to cut down on fish. We enjoy Dutch herring once or twice a week. We have wild salmon once a week. Both are oily fish providing omega-3 fatty acids.

Additionally, I will do a hair analysis to check if mercury has accumulated in my body.

Time for dinner, but no fish tonight :). Enjoy a long and healthy life,

Robert, your health friend

9. FOUR DRINKS: (A) MORNING & AFTERNOON SMOOTHIE (health project 99+)

Summary: smoothies, when well prepared, should be an important part of your daily diet; in mine it is. Be careful with the hidden sugars though, as the negative effect of natural sugar is not different from that of added sugar!

1. Take it easy 

People who write about health might come across as too fanatic. Sometimes they may also seem too principled. To a certain extent I am, but not too much, I hope. At home, we do eat some carbs. I do not mind the occasional croissant (from Lidl — they weigh less than 10 grams, are very fluffy, with hardly any butter, and cost 0.45 euro cents 😊), a sandwich with an egg, some sweet potato French fries, or rice crackers with goat cheese. A few pieces of dark chocolate, normally in the morning, and nuts (sometimes too much) during the day.

2. Not anti, just careful

Solid food-wise, we do not eat meat. We also do not have daily plates with pasta or rice. Nor do we have six sandwiches with the famous Dutch cheese or peanut butter. As I stressed before, my wife and I are not anti-carbs. We are also not anti-meat, and definitely not anti-Dutch cheese. When offered a delicious piece of Pavlova, I will not refuse. However, the emphasis on liquid food serves us well. Without eating less, my weight went down from 96 kg to 82 – 84 kg in one year. We do practice a light form of intermittent fasting (not eating for 12 – 14 hours per day).

More about my eating habits in other blogs, but for now the focus on morning & afternoon smoothie.

3. A “Liquid” Diet with Four Components

However, the main staple of my diet is “liquid”: 

1. A large smoothie for breakfast and lunch (up to one liter). 

2. A fresh soup for the evening (most of the time combined with fish), 0.4 liters. 

3. 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/

4. 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. 

These quantities are rough indications only.

4. Be careful: risk of sugar overload

Smoothies can be great. They taste delicious. When prepared well, they can offer a load of useful nutrients, proteins, and fiber. However, there’s one risk: too much sugar. Recommended highest quantities of added sugar vary, depending on the country, gender, activity level, etc., ranging from 20 to 50 grams daily. This is not much .

5. Yes, there are differences between added and natural sugar, but…..

You often hear there’s a big difference between added sugars and natural sugars. While it’s true to some extent, natural sugars are part of whole foods and come with all their benefits. However, added sugar is simply sugar. Your body doesn’t distinguish between natural and added sugars. In short, be careful. Do not think that you can eat and drink unlimited amounts of milk, for example, or natural juices. They have natural sugar but they have same negative and highly addictive effects as added sugar. In other blogs, I will focus a lot on sugar.

6. Sugar Examples of popular smoothie input

In my smoothies, bananas contribute the most sugar, up to 15 grams per banana. Berries add about 5 grams per 100 grams, making them a better choice. Avoid milk, as it contains lactose—a form of sugar—beyond its fat content; in stead of milk I use unsweetened soya milk. Mangoes and pineapples, both popular smoothie ingredients, also have high natural sugar content, between 10 – 15 grams per 100 grams.

7. My Experience

In my daily diet, I easily consume half of my allowed sugar intake through smoothies alone. If I’m not careful, I consume even more. Therefore, with natural sugars included, I have about 20 – 25 grams left for the rest of the day. For instance, carrots, which I use in soup, have 5 grams of sugar per 100 grams, and light French quark adds 3-4 grams.

I don’t want to overwhelm you with details. The point is clear: with smoothies and evening soup, it’s easy to reach or exceed the daily sugar limit. This leaves few options for those who have a sweet tooth, perhaps allowing just a cookie or a small piece of apple pie. That’s why my go-to snack are nuts!

Okay, the smoothie as I prepare it (more or less)

  • The liquid base consists of lemon juice (100 ml) and unsweetened soy milk (500 ml). It also includes some water. At times, it contains leftover soup from the evening before.
  • I use banana and berries, or berries and mango, or just berries.
  • I always add one avocado and some broccoli or spinach.
  • In addition to these ingredients, I have a combined protein/collagen drink in the morning and collagen only in the evening (0.5 liter).
  • For additional fiber, I include some fine oatmeal.
  • I add one spoon of chia seeds. Then, I add two spoons of ground flax seeds and some black pepper. This is to enhance the effect of curcumin. I also add a teaspoon of cinnamon.

8. The end result?

Something very healthy, delicious and tasting remarkably sweet.

Enjoy your smoothie, enjoy your life,

Robert, your health friend

Central Park, New York City

2. FROZEN OR FRESH VEGETABLES AND FRUIT? PARENTS ARE NOT ALWAYS RIGHT (health project 99+)

Our parents, at least mine, believed wholeheartedly that fresh vegetables and fruits are “better” than frozen. Sorry, Mom and Dad, but you weren’t correct, at least not for 90%. For most vegetables and fruits, my motto is: buy them frozen or freeze them if you buy large amounts of fresh produce. A few points I give my parents: freezing lettuce is a remarkably bad idea. Bananas should be eaten fresh from the peel, so to speak, and only frozen if you’re using them for smoothies.

I will dive into the differences between fresh and frozen. Let me make one thing clear: both are good choices. They are necessary as part of a healthy lifestyle.

1. Let us define “better.”

a. Nutritional Value: Frozen vegetables are often frozen shortly after harvest, preserving many nutrients and vitamins. Fresh vegetables might take some time to get from the farm to your table. During this period, some nutrients might degrade. This is especially true if they are improperly stored for prolonged periods. Point for frozen.

b. Availability and Cost: Frozen vegetables can be a practical choice when certain fresh vegetables are out of season. Additionally, frozen vegetables are often less expensive than fresh ones. They also have the advantage of a much longer shelf life without losing quality. This is a very important point. A family of four can easily save over 1000 Euros per year. This can be achieved by buying frozen vegetables and fruit in bulk during sales. Moreover, by not discarding wilted vegetables, you save a lot as well. You will need a large freezer, preferably a standing one, as they offer the best overview. In my opinion, a freezer is one of the best investments you can make, both health-wise and financially. Point for frozen.

c. Quality and Taste: Fresh vegetables, particularly when in season and locally sourced, can offer better texture and taste. However, frozen vegetables generally retain good flavor, though their texture could differ slightly after cooking. Point for fresh.

d. (Bacterial) Contamination: We should not underestimate the hygienic conditions. There is often a lack of these conditions under which fresh vegetables and fruits are transported and handled. This is especially true beyond professional handling, at the grocery store and in your home. Fresh produce might not be as thoroughly washed as frozen varieties. Hence, it’s advisable to wash fresh vegetables thoroughly before consumption. Point for frozen.

e. Convenience: For the lazy ones among us (like me), frozen vegetables are typically washed, cut, and ready to use. They save time in the kitchen, which can be particularly beneficial for people with busy schedules. Point for frozen.

f. Use of Pesticides: A growing concern for many. As far as I could find, there’s no significant difference between frozen and fresh regarding pesticides. You must assume that frozen food is well washed and consequently has reduced pesticide residue. Yet, washing after thawing can be tricky. Conversely, fresh produce can be washed thoroughly. All in all, this one is a tie.

So, it’s 4-1 for frozen, with 1 tie.

2. My Experience

Most of the vegetables and fruits we buy are frozen, for all of the reasons mentioned above. My wife and I drink our fruit/vegetables smoothies daily. We also consume lemon juice and soup. So, we have a high turnover of fruits and vegetables. We only buy fresh when we’re preparing dinner with friends or when fresh produce is at a very attractive price. In that case, some cooking is involved afterward to prepare for freezing.

Purchasing our beautiful 2-meter-high, deep purple stand-up freezer has proven to be one of our best health (and monetary) investments. It’s always full, including many 1 kg bags purchased at low prices. Being Dutch, I love a good deal.

3. Which Vegetables Can Be Frozen?

Most vegetables can be successfully frozen with minimal quality loss. Here are a few guidelines:

Green beans, broccoli, cauliflower, carrots, and spinach freeze well, especially if blanched before freezing. 

Peppers, peas, and corn also freeze well without much loss in texture and flavor.

4. Less Suitable for Freezing

Potatoes and zucchini can become mushy due to their high water content.

Lettuce and other leafy salad greens aren’t ideal as they become limp upon thawing.

Cucumbers and celery also lose much of their crispness after freezing.

5. Freezing Fruits

Not all fruits freeze equally well, but many can be frozen successfully while maintaining flavor and nutrition. In my experience, a smoothie is the main use of frozen fruit.

6. Suitable for Freezing

Berries like strawberries, blueberries, raspberries, and blackberries freeze well. They are great for smoothies or baking but less suited for eating fresh.

Bananas can be frozen, preferably peeled and sliced, for smoothies or banana bread.

Stone fruits such as peaches, plums, and nectarines freeze well when peeled and sliced.

Pineapples and mangoes also freeze well when cut into pieces.

7. Less Suitable for Freezing

Watermelon and melons generally become mushy when thawed due to high water content.

Apples can soften after thawing; they’re better for cooking or smoothies after freezing.

Pears can also become too soft unless used in cooking or baking after thawing.

8. Some Techniques

It helps to freeze fruit in a single layer on a baking sheet. This should be done before transferring it to airtight bags or containers. Doing this prevents clumping.

Washing and preparing fruit (peeling, pitting, slicing) before freezing is ideal.

Blanching involves briefly immersing vegetables in boiling water, then quickly cooling them in ice water. It deactivates enzymes that cause quality deterioration, preserving color, flavor, and texture.

9. A Few Words on Nitrates

When discussing vegetables, the topic of nitrates often arises, especially in relation to spinach and leafy greens. Each time, I get concerned because excessive nitrates can lead to various diseases, including certain types of cancer. Fortunately, nitrates are not typically harmful. as long as they’re part of a healthy diet, even when they are present in high levels in some vegetables. Risks only arise when there’s an imbalance. This can happen by eating many leafy vegetables in combination with high nitrate consumption from cured or processed meats or contaminated drinking water.

Enjoy a happy, tasty and healthy life,

Robert, your health friend