20 million men suffer from erectile dysfunction (ED). Only 5% of men under 40 have ED, 52% from 40-70, and 70% by age 70. It is an alarming thought that very commonly,  the first sign of cardiovascular disease (meaning high risk for a heart attack or stroke) is erectile dysfunction. Decreased blood supply to the genitals is the most common cause for ED. In fact, men with ED should be assumed to have early signs of cardiovascular disease until proven otherwise. Other common causes of ED are low testosterone, low fitness, and uncontrolled chronic stress.

For a man and woman, the ability to enjoy sex at least three times per week is a good sign that you are healthy and fit. Intimacy also enhances romantic relationships between partners. Achieving climax has many health benefits, as the surge in oxytocin hormone levels with orgasm will:

• Decrease cortisol levels (cortisol is a stress related hormone that accelerates many aspects of aging)
• Lower blood pressure and pulse rate
• Improve quality of sleep
• Increase bonding between romantic partners

The first step to enhancing sexual function is to optimize  your level of fitness and diet. Second, especially for men, is to build intimacy and tenderness in a relationship. If these steps don’t achieve your goals, then additional medical testing and medical treatments can be very helpful.

Active sexual function is like any other athletic activity. The fitter you are the better you perform. Romantic fitness requires strength, aerobic capacity, and flexibility. If you can’t comfortably keep your heart rate in the 130-140 range for at least 15-20 minutes, romance becomes a struggle. You also need enough leg, arm and trunk strength to support yourself for extended periods of time. As Jeffry Life MD points out, “the flexible man is a sexual man. As men age, flexibility is the first thing to go and is often ignored.” So Pilates and yoga are great for your love life!

Don’t forget Kegel exercises, which strengthen the pelvic floor. In women, Kegel exercises enhance sexual function, increase orgasms, and help prevent urinary incontinence. In men, Kegel exercises can make erections stronger and harder and improve ejaculatory control. To perform a Kegel lift, sit on the toilet to urinate and after urine starts to flow, lift the pelvic floor and stop the urine flow; this pelvic floor lift is one Kegel contraction. Once you have the lift feeling down, try ten Kegel exercises in a row several times during the day, and with time build to 30 lifts several times per day. Nobody will know that you are practicing your Kegel exercises each time you stop at a red light, send an e-mail, or hang up the phone.

In men and women sexual arousal and function is dependent upon adequate production of  a compound called nitric oxide, which increases blood flow. In men this improves erections. In women, increased blood flow enhances engorgement and receptivity. The good news is that several foods increase nitric oxide levels nicely.

Nitric oxide production is dependent upon the foods we eat. In particular, arginine is an amino acid (protein building block) that is converted into nitric oxide. Eat foods high in arginine and expect better arousal. Lean meats, nuts and seeds, dark green leafy veggies, and beans are all high in arginine. Soy protein and shellfish have the highest concentration of arginine from food.  Look below for a list of foods with arginine content per 200 calorie portion.

• Soy protein isolate: 3500 mg per 200 calories
• Shrimp, clams, oysters, mussels, and crab: 3000-3500 mg per 200 calories
• Frozen spinach: 3300 mg per 200 calories (that is a lot of spinach, about 3 cups frozen)
• Turkey breast: 3000 mg per 200 calories
• Game meat (deer, elk, ostrich): 2500-3300 mg per 200 calories
• Chicken breast: 3200 mg per 200 calories
• Fish, white meat: 2500 mg per 200 calories
• For a more detailed list, visit: visit http://nutritiondata.self.com/tools/nutrient-search and search arginine rich foods.

Some of the arginine in food is broken down with digestion. So aim for 3,000 to 5,000 mg of arginine from food daily. For men with ED, I’ve had excellent results giving an arginine supplement with just 500 mg of arginine (Perfusia) twice daily.

While food and fitness are great to optimize performance, intimacy is an essential component for wonderful romance. For men, arousal can start with minimal stimulation. For women, it is more complicated and dependent upon the overall relationship and being relaxed. Most men already know that random acts of kindness are essential to building trust and tenderness. A day enriched with a surprise breakfast, hand holding, a kiss on the cheek, a warm cup of tea, and a tidy home go a long way to setting the mood for romance.

In my next vitality tip, I’ll discuss medical testing and treatments to enhance romantic function.

To Your Health and Happiness!

Steven Masley, MD, FAAFP, CNS, FACN

For years, neuro scientists have advocated regular fasting to help prevent memory loss. Recently, a variety of studies have shown that cutting down on caloric intake might slow aging. More evidence suggests that varying caloric intake from day to day may help with blood sugar and weight control.

As the evidence grows, I’ve been wondering if we should all be doing a partial fast (800-1000 calories per day) at least 1-2 days per week, especially for people who have trouble losing weight, have memory problems, or have problems with blood sugar control. For those of us with routine eating times, a semi-fasting day also gives us the chance to appreciate food more and deal with hunger in a new way.

Last week my son, a biology major at the University of South Florida (who has helped me publish research studies), sent me an e-mail suggesting we do a study at our clinic on modifying calorie intake. He referenced an article that was written in Medical Hypotheses (Johnson JB, Laub DR, John S. The effect on health of alternate day calorie restriction: eating less and more than needed on alternate days prolongs life. 2006.) The authors shared their results from alternatively feeding elderly people 900 calories or 2300 calories every other day for three years. They compared this plan to another elderly group eating the same 1600 calories every day. Those having the varied calorie intake showed much better health results (fewer deaths and hospitalizations, plus better weight control and blood sugar control) compared to those eating the same calories daily.

The key with this type of semi-fasting would be to meet your nutrient needs and protein requirements so that you maintain a healthy metabolism and maintain your ability to detox away toxins that are released from fat.

So I’m finally committed. I’m going to make Tuesdays my partial fast day, and try this for a few months. I’ll aim to add some Thursdays as well. I’ll take my multivitamin, enjoy three protein-fiber shakes per day, and drink more water. I’ll continue to enjoy a couple cups of coffee and green tea each day. My genes hopefully will appreciate the calorie intake variation and in theory, this should make my metabolism and hormonal balance more efficient, slow my aging process and enhance my mental function. I am hoping to lose a few pounds also.

Obviously, this isn’t a formal study, yet I invite you to try this with me 1-2 days per week and send me comments on your results.

Below is a sample protein-fiber shake recipe that you can use.

Protein-Fiber Smoothie: In a blender, combine the following and blend until smooth.

– 1-3 scoops of protein powder (such as whey protein, Thorne’s VegaLite Protein,  or UltraMeal360 with 20-30 grams of protein per shake)

– 8 ounces (calcium fortified almond or soy milk, or organic non-fat milk)

–1 cup frozen fruit (such as blueberries, strawberries, or peaches)

– 1/2 to 1 scoop fiber (4-8 grams of fiber, such as Thorne’s Medibulk fiber)

– 1/2 cup ice (or water or green tea)

Each shake provides about 300 calories and 7-10 grams of fiber. Enjoy one shake three times per day on your semi-fasting day. OK to have black coffee or green tea, plus 6 glasses of water over the day.

To Your Health,

Steven Masley, MD, FAAFP, CNS, FACN

Many people that the classic factors that estimate cardiovascular risk  are: high cholesterol, hypertension, diabetes, smoking, and family history.

Unfortunately,

1. These classic risk factors miss up to 20% of people who die from heart attacks and strokes.
2. Doctors commonly use tools to calculate your ten year risk for a heart attack or stroke, yet most US adults who have a “10-year low risk” actually have a “high lifetime risk” for a cardiovascular event. JD Berry et al. N Engl J Med 2012;366:321-29.
3. Knowing classic risk factors does not always empower people to make the changes needed to eliminate the problem, meaning they know their risk and do nothing about it, and die and/or suffer from a heart attack or stroke anyway.

For a simple tool to calculate your ten year cardiovascular risk, visit the American Heart Association’s website and follow their steps to calculate your risk and identify lifestyle changes you should make.

For a more precise measurement,  a carotid IMT study can measure your artery age. This additional cardiovascular screening I propose  is safe, won’t miss nearly as many people at risk, and will motivate you to make changes in your diet and activity that will help stop heart disease.

This new state of the art technology can monitor your cardiovascular risk with simple ultrasound testing (carotid IMT) and the information acquired can help you take steps to eliminate your chance for a future heart attack or stroke.

For details, read my recent post at www.tenyearsyounger.com/heart

or, view Dr. Masley’s TV interview with Studio 10 for details at the link below:

http://wm.wtsp.gannett.edgestreams.net/studio10/201202/28/masley.wmv

To Your Health!

Steven Masley, MD, FAAFP, CNS, FACN, CCD

The FDA has posted a new warning regarding statin-cholesterol lowering medications. This latest warning is related to memory loss. In fact, there are three new concerns that relate to the safety of this entire class of popular cholesterol lowering medications. Is is worth asking, “What is somebody with high cholesterol to do?”

Although my goal as an integrative physician is to help people avoid the need to use statin -cholesterol lowering medications (Atorvastatin, Crestor, Lipitor, Pravastatin, Simvastatin, etc), there remain situations where these medications have more benefit than risks.

In truth, many of my patients have modified their diet, exercise and weight, and managed to eliminate their need for a statin medication (or at least improved their lifestyle to the point we could lower the dosage and the potential side effects). These new warnings confirm that statin medications should not be put in the public water supply for everyone, as some of my cardiology colleagues have recommended.

Here are the three new changes to the FDA’s Warnings for the class of statin (cholesterol lowering) medications:

1. Statin medications increase the risk for elevated blood sugar levels and diabetes. This has been shown in several recent published studies. It confirms that people shouldn’t take statin medications unless they have a good reason. If you are at risk for a heart attack or stroke and your cholesterol is not well controlled, statin medications have more benefit than risk. It also means people taking a cholesterol med have to work extra at controlling their weight, adding daily exercise, and avoiding refined carbs to help keep their blood sugar levels well controlled.
2. Statin medications increase symptoms of memory loss. Fortunately, the memory dysfunction occurs while you take statin medications and the symptoms are reported to resolve when you stop. This is yet another reason I recommend cognitive testing annually and I ask my patients on cholesterol medications if they have trouble with memory. It is possible that taking the supplement Co-Q-10 in a highly absorbable form may offset the memory problems associated with statins; this has not been proven in clinical studies and remains a doctor-patient individualized decision.
3. The risk for liver disease related to statin medications has been reduced, not eliminated. The recommendation is that all patients have liver function testing before they start a statin, but frequent ongoing testing has not been shown to be “cost effective, as liver damage is rare”. To be on the safe side, I continue to recommend liver function testing before and after starting a statin drug (including Red Rice Yeast Extract), after increasing the dosage, and at least yearly while taking this type of medication.

Keep in mind that the rare risk of muscle damage has not changed. This means if you have diffuse muscle aches while taking a statin medication you need to discuss it with your physician; unless this is just muscle pain from overexercising,  likely muscle aches mean you need a change in type or dosage of medication, or to look much more closely at other treatment options, starting with diet.

The one side effect they don’t talk about is that taking a statin medication lowers cholesterol levels and subsequently statin medications lower testosterone levels for men and women. (The body uses cholesterol to make testosterone.) I have seen some of my patients have a 100 to 150 point drop in their testosterone levels after starting a statin med. If you notice decreased libido or drive while taking a statin medication, be sure to check your testosterone level.

Appropriately the American Heart Association used this new warning to emphasize that statin medications are only indicated once diet has failed to achieve specific cholesterol lowering goals in high risk patients.

How do you assess cardiovascular risk?

Not everyone with elevated cholesterol needs cholesterol medications. Keep in mind that women benefit less than men from statin therapy, and if you are not growing arterial plaque in your arteries, you should question the wisdom of taking medication for a laboratory finding. For a more detailed discussion on measuring cardiovascular risk, please see my TV interview or view my discussion of this topic with the following link: www/tenyearsyounger.com/heart

There is a great deal you can do to optimize your food choices and to lower your need for cholesterol-lowering medications:

1. Add more soluble fiber, as the soluble component lowers cholesterol. Soluble fiber is abundant in fruits, vegetables, oats, beans and nuts. Everyone should be eating 5 cups of colorful fruits and vegetables daily, 1/2 to 1 cup of beans, 1 ounce of nuts (almonds, pecans, pistachios or walnuts), and up to one serving of oats daily.
2. Cut down on saturated fat. Saturated fat is high in fatty dairy (such as 2% milk products) and fatty meats. Enjoy more lean protein options.
3. Control your weight. Optimally body fat should be 17-19% in males and 18-22% in females. Good control would be 20-22% in males and 22-24% in females. Excessive body fat raises cholesterol levels.

Most people could eliminate or greatly reduce their need for cholesterol medications by following these three simple rules. There are also supplements (such as fish oil, and medical food products, such as UltraMeal 360) that improve cholesterol profiles without any statin side effects. Contact us if you have questions regarding these alternative treatment options.

Please keep in mind that red rice yeast extract is a statin product (sold as a over-the-counter herbal form) and should be used and monitored like a statin medication; it tends to have less side effects but less potency too.

To Your Health!

Steven Masley, MD, FAAFP, CNS, FACN, CCD

If your arteries are inflamed long term you may suffer from heart attacks and strokes. An inflamed brain may lead to Alzheimer’s disease and memory loss. If your joints are inflamed you may have aches and pains and with time develop arthritis. Increased inflammation also increases your risk for cancer. Since fish oil supplements decrease inflammation, it should not surprise you that taking fish oil reduces your risk for heart attacks, strokes, and memory loss.

Both my parents have advanced arthritis, and in my late 50s, I’m aware of my own arthritis too. The good news is that my arthritis symptoms have dropped considerably since I added fish oil, curcumin, and glucosamine sulfate to my multivitamin regimen–now I take a multivitamin pack with arthritis support every day.

To clarify if you have signs of early arthritis and increased inflammation, look for:

• Joint stiffness (especially in the morning)
• Joint swelling, usually mild and subtle
• Joint pain, especially after pounding activities

A useful blood test to measure inflammation is the high sensitivity C-reactive protein (hs-CRP) level. A normal hs-CRP level is <1.0, borderline is 1-3, and high cardiac risk is >3. Keep in mind that a recent infection causes substantial inflammation and your CRP level can jump to 10-20 after a bad infection.  This value typically returns to normal within 4-6 weeks.

A recent study has shown that fish oil supplements containing long chain omega-3 oils  lower CRP levels by 40% (Kamran et al, Clin Lipidol, 2011;6:723-729). Subjects took a fish oil supplement with 1,275 mg of EPA and 300 mg of DHA for 8 weeks to show a 40% drop in CRP levels.

If you aren’t sure how much fish oil you need, there are new blood test kits designed to measure omega-3 blood levels, ensuring your dosage gives you an optimal level of these critical nutrients. We have recently added these kits at the Masley Optimal Health Center.

Tips to Lower Inflammation Levels

1. Add fish oil daily, depending upon your health and symptoms, from 600 to 1,300 mg of EPA daily. (EPA provides the best anti-inflammatory activity of all the fish oils but you also need the DHA form as well.) To clarify high quality fish oil products, please see my article on Fish oil.
2. Take Curcumin, 500 to 1000 mg daily. As curcumin is poorly absorbed from Turmeric, see my article on Curcumin for details.
3. Avoid sugar and refined carbs, as sugar spikes prompt a jump in inflammation. Saturated fats from fatty dairy and fatty meats also increase inflammation levels.
4. Keep your body fat controlled, fat cells produce compounds that increase inflammation. Let us know if you need help achieving your weight and body composition goals.

Wishing you a life without pain and excess inflammation!

Steven Masley, MD, FAAFP, CNS, FACN

The answer is SLEEP! Far too many people are not meeting their sleep requirements. They either don’t get enough, or it is poor quality sleep. Inadequate sleep worsens multiple aspects of hormonal health, lowers metabolic rates, increases appetites, and diminishes brain performance.

Having just returned  from a family trip to SE Asia with major jet lag, I was extra sensitive to this topic this week when several of my patients were suffering from obvious sleep deprivation.

Most people need 7-8 hours of sleep nightly, although 5-10% of people may do well with only six hours per night, and likely 5-10% of folks need 8-9 hours nightly. If you are getting enough quality sleep, you should be able to wake up and feel rested without an alarm in the morning, you don’t need extra caffeine to get and keep going, you don’t have afternoon or evening fatigue, and you feel mentally sharp all day long.

Here are seven tips to improve your quality of sleep.

1. Same sleep time: Aim to go to bed and go to sleep at a similar time each night and rise at a similar time each morning, ideally within one hour. Staying up late on the weekends and sleeping in and then getting up early all week decreases the quality of your sleep all week long. If you are exhausted, then take an extra hour in the morning on the weekends, but more important is to make sure you get to bed at a reasonable time.
2. Caffeine and alcohol: Don’t overdo caffeine during the day, or alcohol in the evening. It takes 6-7 hours to remove each cup of coffee from your system. Having more than two servings daily guarantees you go to bed with caffeine in your blood stream. You might fall asleep exhausted, but after 3-4 am the caffeine kicks in and you can’t stay asleep. Drinking alcohol before going to bed ensures your alcohol levels will drop during the night, potentially awakening you with a startle. If you have 1-2 glasses of wine with dinner at least two hours before going to bed, that is ok, but your body can only remove about one serving of alcohol per hour and if you go to sleep with excess alcohol in your system, likely you will feel a startle when the alcohol leaves your system, waking you up during the night. Typically this occurs around 2-3 am in the morning.
3. Exercise: Add daily exercise. Exercise improves sleep waves, burns off tension from the day, and helps your body to feel physically tired, improving sleep. One caveat is to avoid exercising 2-3 hours before bedtime as exercise initially revs up your mental alertness, a good thing during the day.
4. Keep your room cool, dark, and quiet. Most people sleep best in a room between 68-72 degrees F (about 20-22 degrees C). Here in Florida, many people try sleeping at 78 degrees F with high humidity and they wake up sweating during the night. Your room should be cool enough so you can enjoy covering with a comforter and if your feet are cold, wear socks. Ideally your bedroom should be dark, but if not you can easily wear eye blinders to keep out the light. City life can be very noisy at night, disrupting your sleep multiple times. Ear plugs can help, but better yet consider a bedroom window upgrade with sound proof (better insulation and safety too) to keep out the traffic and city sounds. Be sure to keep pets out of your bedroom as they can wake you up multiple times each night; the same applies to children, although obviously exceptions are made for children who are ill or nursing.
5. Limit your bedroom to sleep, relaxation, and romance. Don’t watch TV or work/play on the computer within 1-2 hours of going to sleep. TV and computer screens change brain waves and activate deep brain centers, making high quality sleep elusive. Ideally unwind before going to bed. Read, relax, use prayer or meditation, and spend time with loved ones. Additionally, keep  your office activities out of the bedroom. You don’t need a workstation to distract you from good sleep.
6. Certain foods help you sleep. The brain needs serotonin to relax and your body makes serotonin from tryptophan. It shouldn’t be a surprise that your grandmother suggested you have a snack before bedtime, in particular warm non-fat milk, turkey, bananas, and peanut butter are all high in tryptophan. But if you suffer from heartburn, eat these foods at least two hours before bedtime. Warm herbal brews, such as valarian can be helpful.
7. If you have problems falling asleep, then try meditation or listen to a relaxation recording to help calm your soul before falling asleep. If you can’t fall asleep, avoid watching the clock. Even better would be to get out of bed and read for a while, select something soothing, even boring, then return to bed.

If none of these optimize your quality of sleep, then talk to your medical provider about herbal agents for occasional use, such as valarian or ashwagandha and to clarify that medical issues are not disrupting your ability to sleep. For a short term crises, a minimal-habit forming sleeping medication can be used; however please keep in mind that if used long-term, all sleep medications disrupt normal sleep architecture and make it harder to sleep without the medication.

Wishing You Sweet Dreams!

Steven Masley, MD, FAAFP, CNS, FACN

Let me share seven quick secrets to ensure you benefit from your next Japanese restaurant experience. A Japanese meal has multiple courses designed to stimulate most of our senses and add vitality to your life. Six to seven courses seem essential  for a complete meal, although we were served a sixteen course meal with fortunately many small portions.

Here are my  suggestions to a healthy, delicious meal. Keep in mind Japanese portions are typically modest and sometimes tiny.

1. Start with a soup.  Traditionally, a noodle or seafood soup would be the first course and Miso would actually be served towards the end of the meal. In an American Japanese restaurant, Miso is typically served first, so look at other options.  Miso is a soy based broth with a few slivers of tofu, seaweed, and green onion; it is very light and satisfying with delicate flavors after the main meal.
2. Next order edamame, fresh soy beans. Edamame with a tiny dash of rice vinegar and soy sauce is packed with protein, calcium, and many anti-aging compounds and has been a staple food in Japan for centuries.
3. A small salad comes next. My favorite is a mixed seaweed salad with wonderful flavor and texture, but if seaweed isn’t your thing, go for the green salad with the light Japanese dressing, often with ginger and rice vinegar.
4. Either sushi (rice rolled with seaweed and fish, cooked shrimp, and/or vegetables) or sashimi (raw fish) comes next. The quality must be fresh and excellent, or select the cooked shellfish option. Typically, sashimi is served as two small pieces, or one roll is split between two people. Although ahi tuna is one of my favorite foods, be cautious eating this type of big mouth fish often as it is very high in mercury.
5. A grilled or broiled entree is next, the most substantial part of the meal. Typically this is fish, shellfish, meat, or poultry served with white rice. From a health perspective, brown rice would be a much better choice, but white rice represents purity–fortunately it comes in a tiny bowel. My favorite entrees are unagi, (river eel) and unaga (sea eel) which are typically served over rice with a lovely sauce.
6. A mixture of pickled vegetables is next, adding  sour and bitter to complete a nearly full palate and aid in digestion. Various types of vinegar are used to pickle food. Cabbage is commonly included, and be sure to look beyond the pickled ginger that comes with  your sushi. Adding vinegar (acid) at the end of a meal is medically smart as acid improves digestion, nutrient absorption, and helps to prevent heart burn after a meal.
7. Last is fresh fruit and a cup of tea. During the dinner regular green tea is served, but the final cup will usually be something special, like Matcha (made from a special green leaf powder). If you enjoy alcohol with your dinner, then typically a lager beer or cold sake goes best with Japanese food. Although most Americans order warm sake, cold sake is usually much better quality and has a more delicate flavor suited for a Japanese meal. Fruit could be sliced mango, papaya, or strawberries.

This seems like a great deal of food, but the portions are small, and the flavors are complex and satisfying. The Japanese are not only one of the healthiest cultures on the planet, but they enjoy their food immensely, and despite their national wealth, they remain trim. We would all benefit from eating Japanese food more often.

Bon Appétit!

Let me ask a few questions to clarify if our conversation would be  important to you:

• Do you sometimes over eat, to the point you feel uncomfortable?
• Do you eat out of control, when you know you shouldn’t?
• Do you eat when you are mad, stressed, or tired but not  hungry?
• Do you make a healthy eating plan, and then can’t resist junk foods that you carefully intended to avoid?
• Do you find yourself sneaking food so others won’t notice?

If you answer yes to these questions, then you are not eating mindfully.  If you don’t eat mindfully, then you risk overeating, eating foods you don’t want to eat, and feeling worse after you eat than you did before you took the first bite.

Over the holidays, we are surrounded by excessive amounts of food, often the nutrient quality of food is poor, and our  schedules are jammed-packed, making meal planning more chaotic.

Here are my four suggestions to eating mindfully over the holidays: 

Step 1: Ask yourself prior to eating, “Are you hungry?” Are you about to eat because you need fuel, because is it socially required, or because you are upset or stressed out? It doesn’t mean you can’t/shouldn’t eat, but be very clear “why” you are eating, or you risk uncontrolled eating, and subsequently regret. If you are not hungry, select a small portion.

Step 2: Declare your space for eating. Plan a place to sit (not in front of the television, not in the car, not in front of the computer, and not at your desk), and if you are lucky, sit with a loved one you want to spend time with. Before you take a bite, look at your food and your surroundings.

Step 3: To eat mindfully, be sure you visualize, smell, taste, and feel the food in your mouth, including each and every bite. Look at the presentation of your food. Is your plate colorful, and is it the right amount to match your appetite? As you slip your first bite across your lips, how does the food taste? Hopefully it tastes delicious, if not, before taking a second bite, ask yourself, do you really want more, or would you like something else? Can you smell the food as you eat it? What is the texture like in your mouth? Switch from one item on your plate to another, and appreciate the difference between each bite.

Step 4: If you are eating with another person, then talk about the food you are enjoying.

This style of eating reflects mindful eating. If you practice mindful eating, very likely you will eat less, enjoy your food more, and make better choices. In contrast with mindless eating, (such as eating in front of the television) you may not taste or smell your food clearly, you may over eat—perhaps to the point you will be uncomfortable, and you may eat foods you would not have normally chosen.

Practicing mindful eating over the holidays will allow you to enjoy your food at a new level, and help you to make excellent food choices.

I wish you a wonderful and meaningful holiday season, filled with love and happy memories, and of course, wonderful food.

Bon Appétit!

Steven Masley, MD, FAAFP, CNS, FACN

Fall is the perfect time for this soup with fantastic flavors and a fragrant aroma, especially when evenings are cool and crisp and the ingredients are at their best. This dish is packed with nutrients to help optimize your sense of vitality.

Prep Time:     20 minutes

Baking Time: 30-40 minutes

Simmering Time: 15 minutes

Serves: 6-8 (makes fabulous leftovers)

Ingredients

1 medium butternut squash, baked

2 tsp canola oil

1 medium onion, diced

1 tsp sea salt

1 Tbsp ginger root, grated (or powdered if you don’t have fresh ginger, but better fresh)

1/2 tsp curry powder

1 cup fennel root, chopped

1/4 cup white wine (or apple juice)

2 cups nonfat milk (or almond milk or coconut milk)

1 cup vegetable stock

2 Tbsp maple syrup

Garnish

1/2 cup sprigs fennel leaves

Directions

Preheat oven to 350 degrees F.

Cut squash in half, scoop out seeds, bake face down in a pyrex dish or cookie tray for 30-40 minutes, until soft. (Bake seeds with a dash of salt and cinnamon separately for a great snack!)

Heat a skillet over medium-high heat and add oil. Saute onion with salt until onion is soft, about 2 minutes.

Add ginger, curry, cumin powder, and fennel. Heat 3 minutes, stirring occasionally. Stir in wine (or apple juice), heat 30 seconds. Add milk, stock, and maple syrup. Stir and remove from heat. Puree in a blender.

Scoop squash pulp from its skin and add to pureed ingredients. Process in the blender until smooth, 1-2 minutes.

To serve, garnish with fennel leaves. Optimally, garnish with a swirl of nonfat plain yogurt.

Calories: 145

Sodium 697 mg

Fiber 1.3 grams

Total fat 2.5 grams; % fat calories: 14.8%

The brain is an incredible network of neurons and connections–giving us memory, processing capacity, and our many senses. Your brain function depends not only upon your genetic makeup, but also on how you nourish and care for it. Ironically, the memory center of the brain, called the hippocampus, is the most sensitive brain region susceptible to damage and aging.

Below are five simple secrets that will empower you to slow memory loss and enhance your brain speed and function:

1. EXERCISE: Aerobic exercise is critical for optimal brain function. Studies have shown that people with regular exercise have a much lower risk of developing Alzheimer’s disease.  A recent randomized clinical trial showed that in elderly adults who where sedentary, their brain’s memory center decreased in size, while in adults who were active daily, it grew. We have published information at the Masley Optimal Health Center showing that the fitter you are, the faster your brain functions. Our data shows that adding 30-60 minutes of aerobic activity 5+ days per week improved executive brain function an astounding 25-30%. Keep in mind that daily exercise is also the best predictor of weight loss and and not gaining it back.  Now, isn’t that worth getting in motion!
2. GET YOUR FISH OIL: Many studies have shown that people who eat more fish rich in long chain omega-3 oils (such as salmon, sole, trout, and sardines) have a lower risk of Alzheimer’s disease and dementia. Other recent trials show that brain function quickens with regular intake of these precious oils. To benefit, you need at least 2-3 servings of cold water oily fish three times per week. If you don’t eat these types of fish this often, then fish oil capsules can have the same benefit. Not only is fish oil good for your brain, it also helps prevent heart attacks and strokes, and decreases joint pain too. Unfortunately, many cheap sources of fish oil are rancid, don’t contain adequate EPA and DHA, and many may even be harmful, so I strongly encourage you to pick your fish oil carefully. For tips on finding good quality fish oil:  click here for more on fish oil.
3. MANAGE YOUR STRESS: If you don’t manage your stress, it can hurt you in many ways, especially your brain. Prolonged high stress raises the blood level of a hormone called cortisol, which causes your brain’s memory center to shrink. When stressed out, typically you don’t think sharply. Keys to managing your stress are to:
• Enjoy regular exercise, preferably 5-7 days per week with a mixture of strength training and aerobic activity.
• Get enough sleep. Most people need at least 7-8 hours per night.
• Don’t overuse alcohol and/or caffeine. Keep your intake to 0-2 servings per day, not more.
• Add regular relaxation routines such as massage, yoga, meditation, and/or prayer.
4. LOWER YOUR INFLAMMATION: As renowned neurologist, David Perlmutter, MD points out, inflammation sets your brain on fire. Several factors increase brain inflammation, including excess body weight, eating refined carbs and bad fats, and inactivity. There are several simple things you can do to lower brain inflammation:
• Keep your figure trim (For help with weight loss, click here for more)
• Take fish oil daily (see fish oil for details)
• Enjoy eating my Sweet Sixteen Vitality Foods daily
• Avoid refined carbs and bad fats
• Take curcumin. Curcumin is an incredible spice that slows  memory loss and lowers inflammation (see Curcumin for details)
5. AVOID MERCURY TOXICITY: Mercury is a neurological toxin, and with testing in my clinic, 30% of my patients have elevated mercury levels. Big mouth fish are clearly the greatest source of mercury today, in particular tuna, grouper, snapper, bass, swordfish, and shark. See my article on mercury symptoms, testing, and treatment for details. If you eat these types of fish more than 2-3 times per month, consider checking your mercury level.

The truth is, not only can you improve your brain speed with these five simple secrets to optimal brain function, but you will help to prevent memory loss as well.