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How Dietary Copper Affects Memory Loss and Brain Aging
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/09/10/copper-and-brain-health.aspx
Analysis by Dr. Joseph Mercola September 10, 2025
Story at-a-glance
- Older adults who consumed between 1.2 and 1.6 milligrams of copper daily scored higher on memory and processing speed tests, with stroke survivors benefiting the most
- Higher copper levels in specific brain regions were linked to slower cognitive decline and fewer Alzheimer’s-related changes
- A high-fat diet combined with high copper intake more than doubled the rate of memory loss, especially in language and verbal recall skills
- Copper regulates enzymes that protect brain cells from oxidative stress and helps shift brain immune cells into a healing state after injury
- Whole foods like grass fed beef liver, bee pollen, and shiitake mushrooms support copper balance, while strategic supplementation with copper bisglycinate helps restore levels in those with deficiency
Your brain runs on a delicate balance of minerals — and copper is one of the most important. It’s easy to overlook, but this trace nutrient controls the very processes that keep your mind sharp: how your neurons fire, how your brain makes energy, and how it clears out damaging waste. Without enough, systems start breaking down. You don’t think as clearly. Your memory slips. And your brain begins to age faster than it should.
What makes copper unique is that it’s both necessary and dangerous in the wrong context. Too little leaves your brain vulnerable to oxidative stress. Too much, and it becomes part of the problem — fueling inflammation and structural damage. That tightrope makes copper one of the most powerful, yet high-stakes, nutrients in your diet.
Most people aren’t thinking about copper when they eat. But what you’re eating — or not eating — could be shifting your copper balance in a way that accelerates cognitive aging without you realizing it. That’s why I want to show you what scientists are now uncovering about copper’s impact on your brain, and how dialing it in — not too much, not too little — is one of the simplest ways to sharpen your memory and protect long-term brain health.
Better Brain Function Seen with Daily Copper
A study published in Scientific Reports analyzed data from 2,420 American adults over age 60 to evaluate how dietary copper influences cognitive function.1 Using data from the National Health and Nutrition Examination Survey (NHANES) between 2011 and 2014, researchers reviewed both diet and memory test scores. Their goal was to determine whether eating more copper-rich foods translated into better brain performance.
• Older adults who consumed more copper scored higher on multiple brain tests — Participants who consumed the most copper — around 1.2 to 1.6 milligrams (mg) per day — consistently scored better on tests measuring memory, language, and processing speed. The relationship held even after adjusting for confounding factors like age, education, calorie intake, and levels of other minerals such as zinc, iron, and selenium.
• The strongest cognitive gains occurred below a specific threshold — Results followed a clear non-linear pattern. When copper intake reached about 1.2 to 1.6 mg per day, cognitive scores improved. But beyond that point, the benefits leveled off.
• Cognitive benefits were greatest in stroke survivors — Among participants with a history of stroke, the effect of copper was even more pronounced. Those in the highest copper intake group had significantly higher global cognition scores than those with the lowest intake. This suggests that copper intake is especially important for neurological recovery and brain resilience after a vascular event.
• Copper’s role in brain recovery likely involves antioxidant and energy enzymes — The study explained that copper serves as a cofactor for key enzymes like superoxide dismutase (SOD1), which neutralizes reactive oxygen species in brain cells. This action helps prevent oxidative damage — one of the main drivers of neuron death in aging brains. When copper intake falls below the optimal range, SOD1 activity drops, and damage from free radicals increases.
• Copper impacts neuroinflammation and brain cell repair — Researchers also noted copper’s influence on immune cells in the brain. Specifically, copper appears to reduce inflammation after a stroke by shifting microglia — the brain’s immune cells — from a damaging “M1” mode to a healing “M2” state. This transition lowers inflammatory cytokines, while boosting anti-inflammatory molecules.
Higher Brain Copper Linked to Slower Memory Loss and Less Alzheimer’s Damage
Published in the journal Molecular Psychiatry, this community-based study followed 657 older adults for nearly seven years before death and analyzed copper levels in four brain regions during autopsy.2 Researchers wanted to know whether brain copper levels were linked to how quickly memory declined and how much Alzheimer’s disease damage was found after death. They also tracked participants’ dietary copper intake to see if it influenced copper levels in the brain or disease severity.
• Participants with more brain copper declined more slowly and had fewer signs of Alzheimer’s — Higher copper levels in specific areas of the brain, particularly the inferior temporal and mid-frontal regions, were strongly associated with slower loss of memory, attention, and thinking speed over time. Those in the top third for brain copper experienced the slowest decline in global cognition and key memory domains.
• Memory and processing speed were the most improved cognitive areas — The biggest differences were seen in global cognition, working memory, semantic memory (understanding words and meanings), and perceptual speed (how quickly the brain processes information). Participants in the top copper group declined 0.03 units per year more slowly than those in the lowest group — small differences that add up over time.
• Higher brain copper was linked to lower odds of advanced Alzheimer’s stage — Participants with the most brain copper had 40% lower odds of being in the most severe stage of Alzheimer’s pathology compared to those with the lowest copper.
• Copper plays a key role in maintaining healthy brain structure and function — Copper is used by enzymes that support brain energy metabolism, gene regulation, antioxidant defense, and neurotransmitter synthesis. These enzymes protect neurons from oxidative stress, regulate iron, and help with signal transmission between brain cells. A copper shortfall weakens these defenses, leaving neurons more vulnerable to damage.
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A High-Copper, High-Fat Diet Raises Dementia Risk
Copper is essential for brain health, but having too much also leads to neurodegeneration and neurological disorders. In an analysis published in the American Journal of Epidemiology, researchers tracked 10,269 middle-aged adults over a 20-year period to examine how dietary copper intake — especially when combined with high levels of saturated fat — affected cognitive performance and dementia risk.3
• Copper wasn’t a risk factor until paired with high-fat diets — Among those who consumed the most saturated fat, higher copper intake was linked to significantly faster cognitive decline. In this group, high copper doubled the rate of memory loss. In contrast, people with low saturated fat intake showed no negative effect from copper, even at higher doses. This interaction highlights how nutrients don’t act in isolation. Your overall dietary pattern matters.
• Verbal memory suffered the most in those with high copper and fat intake — The largest decline was seen in language-related skills. Participants with high copper and high saturated fat diets had the steepest drop in word recall and verbal fluency. These are early warning signs of dementia, especially Alzheimer’s-type cognitive impairment.
• Supplements weren’t the issue — most copper came from food — The researchers confirmed that nearly all copper came from dietary sources. Supplement users made up a small minority and didn’t skew the data. This underscores the need to evaluate food combinations, not just isolated nutrient doses.
• Brain damage likely driven by copper-induced oxidation of fats — The study authors proposed that excess copper oxidizes saturated fats and cholesterol in the bloodstream, triggering inflammatory damage inside the brain. When fats are oxidized, they form harmful compounds called aldehydes, which are known to impair neurons and increase beta-amyloid buildup, a hallmark of Alzheimer’s disease. This damage appears to be especially aggressive in brain regions responsible for memory.
• Related study found participants with the highest copper and saturated/trans fat intake had the worst cognitive outcomes — A study published in Archives of Neurology found that in people with diets high in saturated and trans fats, higher copper intake was linked to a dramatic decline in mental function.4 Their rate of cognitive decline was equivalent to aging 19 years faster compared to participants with low copper and low fat intake.
That means a 65-year-old on a high copper, high-fat diet had the brain function of an 84-year-old. The study found no such effect among those with high copper but low fat intake, showing it was the combination — not copper alone — that accelerated damage.
How to Balance Copper and Protect Your Brain from Cognitive Decline
Copper is one of the most misunderstood minerals in your body. While the mainstream narrative often warns about copper excess, the reality is that most people are walking around copper-deficient — and that has far-reaching consequences for your brain. Copper is foundational for mitochondrial function, iron regulation, and energy production. When it’s low, iron builds up in places it shouldn’t, oxidative stress spikes, and your neurons suffer.
If you’re feeling mentally sluggish, forgetful, or easily fatigued, your copper status may be off. But rather than guessing, I recommend a strategic approach that supports your body’s ability to regulate copper naturally — using whole foods, metabolic support, and, if needed, supplementation. Here are five key steps to optimize your copper levels and protect your brain:
1. Add copper-rich whole foods to your diet — Foods like grass fed beef liver, shellfish, shiitake mushrooms, dark chocolate, and bee pollen are some of the best sources of bioavailable copper. These foods don’t just supply copper — they deliver it in a way your body knows how to handle. Retinol (preformed vitamin A), found in beef liver and organ meats, plays a direct role in copper metabolism. Without enough retinol, copper can’t get where it needs to go.
2. Shift your macronutrient balance — more carbs, less fat — A high-fat diet disrupts how your body burns glucose and instead forces it to rely on fat for energy. That imbalance drives chronic disease. I now recommend keeping fat intake between 30% and 40% of your daily calories.
That means prioritizing healthy, digestible carbs like whole fruit, cooked root vegetables, white rice, and small amounts of well-tolerated whole grains, as long as your gut is healthy and you tolerate them. For healthy fats, focus on grass fed butter, ghee and tallow, while minimizing the polyunsaturated fat linoleic acid in vegetable oil.
3. Supplement strategically with copper bisglycinate if needed — If your copper intake is low or you’ve been dealing with signs of deficiency, such as brain fog or unexplained fatigue, consider taking 3 to 4 mg of copper bisglycinate daily. This chelated form is highly absorbable and less likely to irritate your gut. But don’t supplement blindly — test your levels, track your progress and adjust your copper intake as needed.
4. Balance copper and iron — It’s important to recognize the interplay between iron and copper. Iron overload coupled with copper deficiency presents a particularly risky scenario. Copper deficiency is widespread, and many individuals require increased copper intake to support proper iron metabolism.
Balanced copper levels aren’t just about brain performance — they’re about restoring the mineral harmony that drives every system in your body. When copper is where it’s supposed to be, your energy, memory, and clarity come back online.
FAQs About Copper and Your Brain
Q: What does copper do for your brain?
A: Copper is essential for your brain’s electrical activity, antioxidant defense, and energy production. It activates enzymes like superoxide dismutase, which neutralize free radicals and protect neurons from damage. Without enough copper, your brain cells can’t generate energy efficiently or repair oxidative injury, leading to memory problems and cognitive decline.
Q: Can eating more copper-rich foods really improve memory?
A: Yes. Research published in Scientific Reports found that adults over 60 who consumed about 1.2 to 1.6 mg of copper daily had better memory, language skills, and processing speed — especially those recovering from stroke.5 Another study in Molecular Psychiatry showed that higher copper levels in brain tissue were linked to slower cognitive decline and less Alzheimer’s pathology.6
Q: Is too much copper dangerous for your brain?
A: It can be. While copper is necessary, too much — especially when paired with a high-fat diet — fuels oxidative stress. A study in the American Journal of Epidemiology found that high copper intake doubled the rate of memory loss in people eating diets rich in saturated fat.7 The damage is likely caused by copper oxidizing fats in the blood, triggering brain inflammation and beta-amyloid buildup.
Q: What foods help regulate healthy copper levels?
A: Grass fed beef liver, shellfish, shiitake mushrooms, dark chocolate, and bee pollen are excellent sources. Retinol (vitamin A) from organ meats is also needed to direct copper into your cells and prevent accumulation in the wrong places.
Q: Should I take a copper supplement?
A: If your diet lacks copper or you’re showing signs of deficiency, such as fatigue or brain fog, it may help to take 3 to 4 mg of copper bisglycinate daily. This form is gentle on digestion and highly absorbable. However, food-based copper should typically come first.
The Surprising Health Benefits of Baking Soda
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/08/05/baking-soda-health-benefits.aspx
Analysis by Dr. Joseph Mercola August 05, 2025
Story at-a-glance
- Baking soda, derived from natural mineral deposits, has been used for centuries and continues to gain attention for its alkalizing effects and wide-ranging health benefits
- Its pH-balancing power helps ease acid reflux, reduce inflammation, and may even slow cancer growth by creating a less acidic environment around tumors
- Baking soda helps whiten teeth, soothe skin rashes, neutralize body odor, and relieve urinary infections, making it a natural go-to for home remedies
- When used before workouts, baking soda helps buffer muscle acidity for better endurance, and studies suggest it may slow the progression of chronic kidney disease
- Beyond the body, baking soda safely deodorizes fridges, brightens laundry, clears drains, and even removes pesticides from produce — all without harsh chemicals
Baking soda is one of those ubiquitous, all-around items you always have at home, but did you know that aside from making your homemade bread fluffier and your refrigerator or cabinets smell fresher, it has a wide range of uses outside the kitchen as well?
From health and hygiene to everyday household tasks, baking soda has quietly earned its place as a trusted remedy in many homes — and science is starting to take notice of its potential, too.
What Is Baking Soda and Why Is It So Useful?
Also known as sodium bicarbonate, baking soda (NaHCO₃) is a white crystalline powder that’s composed of sodium, hydrogen, carbon, and oxygen. It’s a naturally alkaline compound — in fact, one of its main functions is to maintain pH balance by neutralizing excess acids or bases. Here are some more interesting facts about this product:
• Baking soda existed in nature 4 million years ago — When salt lakes worldwide evaporated, they formed mineral deposits called trona. This is a rock that’s then processed into soda ash (sodium carbonate). Soda ash is a naturally occurring mineral that’s then processed into baking soda. So while this product can be produced synthetically, the majority of commercially sold brands still come from these natural mineral deposits. In the U.S., the largest trona deposits are found in Wyoming.1
• It gained widespread attention during the 19th century — American bakers Austin Church and John Dwight founded the first baking soda factory in 1846, called Church & Co. When Church’s son joined the company, he changed the company name to Arm & Hammer, and also created the company’s iconic logo.2
• Baking soda’s power lies in its alkalinity — It measures around 8.3 on the pH scale, which is just above neutral. This means it effectively counteracts substances with low pH (acids), making it useful for addressing acid-related issues such as heartburn or even skin irritations.
When it’s mixed with an acid — like vinegar or lemon juice — this compound acts as a chemical leavener and produces carbon dioxide gas. This is the bubbly lift needed in recipes to make cakes and cookies rise, giving them a moist and fluffy texture.3
• Did you know that your body naturally produces baking soda, too? In the video above, Dr. Eric Berg explains how this works:4
“In the stomach, you have this super acidic mixture — a pH between 1 and 3 — and then it goes into the small intestine, where it should go up to maybe 6 or 7, sometimes even 7.5 … The neutralization of stomach acid is very important. If we don’t neutralize the stomach acid, we get severe irritation and inflammation in the small intestine. Sodium bicarbonate from the pancreas helps to neutralize this acid.
Bicarbonate isn’t only produced by the pancreas. The bile ducts — the small tubes connecting the liver and the gallbladder — also secrete bicarbonate.”
8 Ways to Use Baking Soda for Your Health
Baking soda’s acid-neutralizing property makes it a versatile remedy for various ailments. Its ability to adjust pH levels has been studied not just for digestive comfort, but also for enhancing athletic performance, soothing skin issues, and even supporting the body’s immune and inflammatory responses. Below are some notable uses of this compound:5,6,7
1. Provides digestive relief — Baking soda’s ability to neutralize excess stomach acid provides fast relief from indigestion, heartburn, and acid reflux. Do this by diluting a small amount — typically a 1/4 teaspoon in a cup of water — and sipping it whenever symptoms arise.
2. Protects against inflammation — Conditions like arthritis and gout are rooted in inflammation, and drinking a tonic made from baking soda and water will help lower inflammation. According to research, the antacid properties of baking soda help shift proinflammatory immune cells to anti-inflammatory ones.8 Read more about baking soda’s anti-inflammatory effects in this article, “Baking Soda — Inexpensive Treatment for Autoimmune Diseases.”
3. Promotes better oral health and hygiene — Thanks to its mild abrasiveness and alkalinity, baking soda helps remove surface stains on teeth, freshen breath, and reduce plaque buildup. Many toothpastes include baking soda to neutralize acids that erode enamel and create an inhospitable environment for harmful bacteria. Mouth rinses made with baking soda and water will also soothe canker sores, reduce acidity in the mouth, and support gum health.
To use it for teeth whitening, the Hearty Soul recommends mixing equal parts baking soda and water, then brushing it gently for two minutes, then rinsing thoroughly.9 For gargling, add half a teaspoon to four ounces of warm water and gargle as you would a mouthwash. This needs to be done in moderation.
4. Enhances your physical performance — When you exercise rigorously, your body produces lactic acid, which lowers the pH in muscle tissues and contributes to fatigue. Consuming baking soda before a workout may help buffer this lactic acid, delaying the onset of fatigue and improving endurance.
For athletes and fitness enthusiasts, a 2021 study recommends taking 300 milligrams of baking soda for every kilogram of body weight to reap its benefits. Ideally, take it between 60 and 180 minutes before your workout session.10
5. Reduces risk of chronic kidney disease — Some studies11,12 support the use of baking soda in slowing the progression of chronic kidney disease (CKD). In these cases, sodium bicarbonate supplementation helps neutralize acid levels in the blood, easing the burden on compromised kidneys. It’s believed that lowering blood acidity helps reduce damage to kidney tissue and delay disease advancement.
6. Eases urinary tract infections — Baking soda helps alkalize urine, offering relief for individuals prone to urinary tract infections (UTIs). When your urine is more alkaline, it creates an environment that helps minimize the growth of certain bacteria, helping reduce irritation and discomfort during infections.
7. Provides relief for bug bites, rashes, or sunburn — Make a paste using water and baking soda and apply it to the affected area to ease pain, itching, and redness. You can also add a cup or two to your lukewarm bathwater and soak in it. This remedy is also recommended to calm symptoms of psoriasis or eczema.
8. Works as a natural deodorant — Baking soda combats body odor because its alkaline nature decreases acidity in your underarms. When you sweat, the sweat itself doesn’t stink; however, when bacteria in your armpits break down this fluid into acidic waste, it causes bad odor to form. Pat baking soda directly on your underarms or by mixing it with a small amount of shea butter or coconut oil, then applying it on your underarms.
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How Baking Soda Helps Support Cancer Treatment
One area where baking soda shows promise is cancer treatment; according to animal studies, baking soda’s alkalinity may contribute to slowing down cancer growth by creating a less favorable environment for tumors.
• Creating a more alkaline environment for tumors can help inhibit their growth — Cancer tumors are highly acidic, which helps them thrive and become resistant to treatments.13 Researchers investigated whether baking soda may be particularly beneficial in making the tumor’s environment alkaline and less conducive for growth.
• “Tumor alkalizing therapy” showed promising results — A 2024 animal study published in Frontiers in Oncology found that when mice with Ehrlich ascites carcinoma were given a baking soda solution, their lifespan was extended by 30 days more; to compare, mice that were given sodium chloride lived only 14 to 18 days longer. This showed that reducing the acidity around the tumors seemed to slow down the cancer’s progress.14
• They also tried this strategy with a human patient — The female patient was diagnosed with ovarian cancer, and had a buildup of fluid in her abdomen (ascites). She also wasn’t responding to chemotherapy. After receiving baking soda solution directly into her abdomen, her cancer marker levels significantly dropped, and the ascites disappeared.
“The preclinical and clinical results obtained using sodium bicarbonate perfusion in the treatment of malignant ascites represent a small yet significant contribution to the evolving field of tumor alkalization as a cancer therapy. They unequivocally affirm the good prospects of this concept,” the researchers concluded.15
While human research is still needed, these findings are promising and highlight the potential of baking soda as a supportive therapy. Another way by which baking soda may help with cancer is by easing the discomfort of cancer treatments. An article in Everyday Health recommends swishing your mouth with a mixture of baking soda, salt, and water to ease throat discomfort caused by chemotherapy or radiation. It also helps mouth sores from getting infected.16
Cleans, Deodorizes, and Protects — Baking Soda Uses for Your Home
While most people use baking soda to make fluffy cakes and chewy cookies, its usefulness stretches far beyond the mixing bowl. Whether you’re looking to ditch harsh chemical cleaners or find safe, affordable ways to freshen your home, this simple but versatile powder offers a powerful alternative. Here are some ways to use baking soda for household chores.
• Baking soda neutralizes and eliminates odors — Since odors are usually caused by acidic substances, baking soda’s alkalinity breaks them down at the molecular level. That’s why leaving a box of baking soda in the refrigerator or freezer is so effective at eliminating food smells. But you shouldn’t stop there, because there are many ways to use this product around the house:
◦Sprinkle it into the bottom of garbage cans, diaper pails, and litter boxes
◦Dust it all over musty-smelling carpets, cushions, or mattresses, letting it sit for 30 minutes before vacuuming
◦Remove pet odors from your dog’s bed
• Adding it to your laundry brightens clothes and removes odors — When your washing machine is in the rinse cycle, add a cup of baking soda to remove mildew smell. It also softens water, enhancing the effectiveness of your detergent. You can also pre-treat stains using a baking soda and water paste. Apply it to the stained area, let it sit for 15 to 30 minutes, and then wash as usual. This works well for food, oil, and even sweat stains.
• Wash your fresh fruits and vegetables with it — If you frequently buy conventionally grown produce, baking soda will help reduce your exposure to pesticides on the surface of your foods. One study found that soaking fruits like apples in a solution of baking soda and water removed 80% to 96% of pesticides from the surface — more effectively than either water alone or commercial rinses.17
To make your own produce wash, fill a clean basin or sink with water and add about four teaspoons of baking soda. Soak your fruits and vegetables for at least five minutes, then rinse thoroughly.
• Clean your jewelry and silverware — Baking soda even helps you restore shine to tarnished silver and dull jewelry. When combined with hot water and a piece of aluminum foil in a nonmetallic bowl, baking soda initiates an ion exchange that lifts tarnish off silver. Just soak the items for a few minutes and then rinse and dry thoroughly.
Use a soft toothbrush to help clean oils and dirt from surfaces, especially in hard-to-reach crevices. This method is especially appealing for those looking to avoid abrasive commercial silver polishes.
• Use it as a drain cleaner — Pour half a cup of baking soda down the drain, followed by an equal amount of vinegar. Allow the mixture to fizz and sit for 15 to 20 minutes before flushing with hot water. While it won’t replace a commercial-strength clog remover for serious blockages, it’s great for routine maintenance and keeping pipes smelling fresh.
How to Use Baking Soda Safely
While baking soda offers many benefits, remember that it is not without side effects — but only when used incorrectly or excessively. Bloating, gas, nausea, metabolic alkalosis (when the body’s pH is too high) or electrolyte imbalances due to its high sodium content could occur when used in high amounts. Here are a few precautions to keep in mind:
• If you’re ingesting baking soda, you need to moderate its intake — The Hearty Soul recommends starting small, typically half a teaspoon dissolved in a glass of water.
• Baking soda’s abrasive nature can damage your enamel — If you’re brushing with it, always gargle with plain water after.
• It could dry out your skin — If you’re soaking in a baking soda bath or using a homemade baking soda paste on your skin, make sure to moisturize afterward with a gentle, fragrance-free moisturizer or coconut oil to prevent dryness or irritation.
Frequently Asked Questions (FAQs) About Baking Soda
Q: What are the main health benefits of baking soda?
A: Baking soda helps relieve indigestion, soothe heartburn, reduce inflammation, improve oral hygiene, enhance physical performance, support kidney health, and help manage conditions like UTIs and skin irritations.
Q: How does baking soda help with digestion and acid-related issues?
A: Its alkalizing properties help neutralize excess stomach acid, offering fast relief from acid reflux, heartburn, and indigestion. It also supports enzyme activation in the small intestine for better digestion.
Q: Can baking soda really support cancer treatment?
A: Preliminary studies suggest baking soda may help by making the area around tumors less acidic, which could slow their growth. Early research in mice and one human case showed promising results.
Q: How can baking soda be used for skin, hygiene, and fitness?
A: It helps whiten teeth, soothe canker sores, calm rashes and sunburn, and act as a natural deodorant. Athletes use it to delay fatigue by buffering lactic acid during intense workouts.
Q: Are there household uses for baking soda beyond cooking?
A: Yes, it neutralizes odors in refrigerators, carpets, and laundry; cleans drains, silverware, and produce; and works as a nontoxic cleaner — all while being affordable and eco-friendly.
- 1, 3, 7, 16, 17 Everyday Health, July 19, 2024
- 2, 5 Integris Health, April 15, 2022
- 4 YouTube, Dr. Eric Berg DC, May 14, 2023
- 6, 9, 13 The Hearty Soul, May 27, 2025
- 8 J Immunol. 2018 May 15;200(10):3568-3586
- 10 Journal of the International Society of Sports Nutrition Volume 18, 2021 – Issue 1
- 11 J Am Soc Nephrol. 2009 Sep;20(9):2075-2084
- 12 Ther Clin Risk Manag. 2021 Dec 7;17:1321-1331
- 14, 15 Front Oncol. 2024 Feb 8;14:1342802
Gut Microbes Linked to Stronger Muscles and Healthier Aging
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/11/01/gut-microbes-muscle-strength-healthy-aging.aspx
>Analysis by Dr. Joseph Mercola November 01, 2025
Story at-a-glance
- A new study in Scientific Reports identified specific gut microbes that enhanced grip strength, coordination, and muscle growth in aging mice, increasing muscle weight by over 150% and boosting growth-related markers
- Aside from boosting muscle, beneficial microbes improved energy metabolism and reduced inflammation. This helps maintain mitochondrial function and protects against muscle breakdown
- Earlier research showed that germ-free mice had smaller, weaker muscles and impaired metabolism, but restoring gut microbes or supplementing short-chain fatty acids (SCFAs) reversed many of these deficits
- Nutrition plays a central role in shaping your microbiome. Fiber-rich vegetables, resistant starches, polyphenol-dense fruits, and herbs like red ginseng promote microbial diversity
- Beyond diet, other strategies include supplementing with probiotics, prebiotics, synbiotics, and next-generation microbes like Akkermansia, as well as experimental fecal microbiota transplantation (FMT)
Your ability to walk with steady strength is one of the clearest markers of healthy aging. Strong muscles are essential for protecting your independence, regulating metabolism, and lowering the risks that come with frailty. The age-related loss of muscle, known as sarcopenia, is one of the most serious threats to healthy aging because it erodes your capacity to move freely and maintain vitality.1
For years, exercise has been recognized as the foundation of muscle health, but researchers are uncovering another influence you may not have considered — the gut microbiome. Growing evidence suggests these microbes are shaping your muscles in ways that determine how well you move later in life.
A recent preclinical animal study published in the journal Scientific Reports2 set out to explore this gut-muscle connection more closely, asking whether certain microbes are linked to stronger muscles and healthier aging. The results add a new layer to how you understand strength — not only as something built through movement, but also as something nurtured within.
New Study Finds Gut Microbes Support Muscle Resilience with Age
In the featured study, researchers sought to determine whether gut microbes from healthy humans impact muscle strength. The team used fecal microbiota transplantation (FMT) to introduce new microbial communities into animals whose native gut bacteria had first been eradicated.3
• Microbiota transfer tested in controlled conditions — To reduce the effect of the mice’s own microbial background, the researchers first cleared their intestinal bacteria with a short course of antibiotics and antifungals. They then introduced a pooled mixture of gut microbes via FMT from healthy adults who had not taken antibiotics or probiotics for at least six months and who ate a regular diet.
• Performance tested with standard strength measures — Over the next three months, the mice were evaluated using two established methods. The Rotarod test measured how long they could balance on a rotating rod, while the wire suspension test assessed how long they could hold onto a thin wire using their front paws. These tools are typically used to gauge motor coordination, balance, and grip strength.
• Microbial transplants led to varied outcomes — Some mice improved their strength and endurance, others showed little change, and some declined. By grouping the animals into “strengthened,” “unchanged,” and “weakened” categories, the team linked these differences directly to the microbial communities that had established in their intestines.
• Gut samples revealed higher microbial diversity than stool — The animals that improved carried more diverse microbial populations compared with those that declined. Species richness, a measure of how many different types of bacteria are present, rose by 9% to 15% after FMT when researchers analyzed intestinal contents, rather than stool alone.
This broader microbial variety allowed them to identify specific bacteria that were closely linked to muscle improvements. Stool alone, they found, did not capture the full picture of microbial diversity in the gut.
• Three species consistently linked to strength — Across both motor tests, mice with better performance carried higher levels of Lactobacillus johnsonii, Limosilactobacillus reuteri, and Turicibacter sanguinis. Their abundance followed a stepwise pattern — the more of these microbes present, the greater the improvements in muscle performance.
• Direct probiotic supplementation boosted muscle function — To confirm the effect, the researchers introduced L. johnsonii and L. reuteri into a new group of older mice, which better represented aging physiology. Over three months, both strains enhanced grip and coordination, while the combination produced the largest gains.
• Muscle tissue confirmed structural and growth benefits — In the dual-strain group, muscle weight increased by 157% compared with controls. Microscopic analysis showed larger fibers in the gastrocnemius, soleus, and extensor digitorum longus muscles, confirming tangible strength gains.
Growth-related markers supported these findings. Follistatin, which counteracts myostatin to promote muscle development, nearly doubled in the L. johnsonii group, while insulin-like growth factor 1 (IGF-1) increased most in mice receiving both strains together.
• The microbial effects extended to metabolism and inflammation — Mice that received the probiotics had lower triglycerides, total cholesterol, and LDL cholesterol compared with controls. Inflammatory signaling also shifted. Levels of interleukin-6 (IL-6) were elevated in the L. johnsonii group but reduced in the group that received both strains, suggesting that the combination helped ease systemic inflammation.
This study is the first to show that specific gut microbes directly improve muscle strength. It also revealed that examining microbes from the intestinal tract, rather than stool alone, is important for pinpointing the species most relevant to muscle function. Together, these findings position the gut as a new frontier for preserving strength and resilience with age.
Previous Research Highlights Microbes as Key to Muscle Health
Several earlier studies have already examined how the gut microbiome relates to muscle health and aging, and these investigations laid the groundwork for the 2025 research by establishing key mechanisms and highlighting connections across animal and human models.
• A 2019 study in Science Translational Medicine established the foundation — Researchers compared mice raised without any gut microbes (germ-free) to mice that had a normal, healthy microbiome. The germ-free mice had smaller muscles, less strength in their grip, and changes in the activity of genes that normally control muscle growth and breakdown.4
They also showed weaker communication between nerves and muscles, linked in part to lower levels of acetylcholine, the chemical messenger that nerves use to signal muscle fibers. Moreover, they exhibited disrupted energy metabolism with reduced mitochondrial function and an unusual buildup of glycogen, the form in which muscles normally store sugar for fuel.
• Short-chain fatty acids (SCFAs) protect muscle from wasting — When gut bacteria ferment dietary fibers, they produce acetate, propionate, and butyrate, which provide fuel to muscle cells, protect mitochondria, and reduce oxidative stress. The researchers found that supplementing germ-free mice with SCFAs improved muscle mass and strength while lowering the expression of atrophy-related genes.
Butyrate in particular was shown to preserve muscle mass in aging models, enhance mitochondrial proteins, improve glucose tolerance, and stimulate IGF-1 production. Acetate supported glucose uptake and glycogen storage, further stabilizing energy supply in muscle tissue. These findings demonstrate that a diet feeding SCFA-producing bacteria has direct consequences for your muscular resilience.5
• A 2023 Gut Microbes review extended these insights across species — Drawing on both animal and human research, the review confirmed that gut microbes are deeply involved in maintaining muscle and metabolic health as people age. The authors described how certain bacteria produce SCFAs when they break down dietary fiber. These SCFAs act as fuel for muscle cells and help mitochondria work more efficiently.6
The review also noted that age-related shifts in the microbiome reduce diversity, make the gut lining more permeable, and allow bacterial molecules such as lipopolysaccharides (LPS) to enter circulation. This process triggers inflammatory chemicals, including TNF-α and IL-6, which interfere with muscle-building pathways and accelerate muscle loss.
• Probiotics showed measurable benefits in muscle mass and function — Strains such as Lactobacillus plantarum TWK10, L. paracasei PS23, L. reuteri, and Bifidobacterium longum improved muscle mass, endurance, and strength in animal studies. Human trials and a meta-analysis cited in the review found similar improvements in body composition and physical performance, though effects varied by strain and dosage.7
• Prebiotics and lifestyle factors further supported the gut-muscle axis — Oligosaccharide supplementation reduced inflammation and increased muscle mass in animal models. The review also noted that vitamin D and calcium intake improved gut barrier function and microbial diversity, while physical activity increased the abundance of beneficial taxa such as Bacteroides and improved musculoskeletal health.8
Together, these studies demonstrate that your gut microbes are active regulators of muscle biology. This sets the stage for targeted strategies that help preserve muscle function and vitality throughout your lifespan.
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Dietary Strategies to Nourish Your Gut Microbes
As research continues to reveal how gut microbes shape muscle health and aging, it’s worth asking what you can actually do to support them. A 2025 review in Genome Medicine evaluated multiple microbiome-based strategies for healthy aging, and among them, diet stood out as the most practical and effective. The authors identified the following foods and nutrients that optimize gut health:9
• Fiber-rich foods — Whole plant foods provide the fibers that feed gut microbes, supporting a more diverse and balanced microbiome. Examples include broccoli, Brussels sprouts, cauliflower, and leafy greens. These deliver a broad range of fibers that different microbes use to thrive, creating a more resilient gut ecosystem.
However, if your gut is compromised, introducing large amounts of fiber too quickly will worsen symptoms like bloating, discomfort, and irregularity. A disrupted microbiome may not yet have the capacity to process fiber efficiently, which means even healthy foods trigger negative reactions.
My recommendation is to first work on restoring balance by removing dietary disruptors, such as seed oils high in linoleic acid (LA), ultraprocessed foods, and excess sugars, while also minimizing unnecessary antibiotics and other substances that disrupt the microbiome.
At the same time, focus on healing your gut lining with gentler carbohydrates like white rice or whole fruits to let your gut adjust without causing trouble. As your gut improves, add more veggies, whole grains or starches. Resistant starches like cooked-then-cooled potatoes or green bananas, in particular, fuel butyrate production.
• Polyphenol-rich fruits and vegetables — Polyphenols from colorful plants, including berries, grapes, apples, and leafy greens, stimulate the growth of beneficial gut bacteria. The researchers noted:
“[P]olyphenols accumulated in the large intestine have been found to modulate the microbiome composition through antimicrobial effects or prebiotic-like action of metabolites generated through polyphenol metabolism in the colon.
For instance, the intake of diets rich in anthocyanin and procyanidin B2 is known to increase butyrate-producing bacteria and alleviate age-associated changes in aging rodent models.
Furthermore, a polyphenol-rich diet, supplemented with specific probiotics, was found to alleviate chronic low-grade inflammation, thereby reducing biological inflammaging, accompanied by an increase in probiotic bacteria and SCFAs in the gut microbiome of adults aged 50 years and older.”10
• Red ginseng — The review highlighted red ginseng as an antioxidant-rich herb that exerts antiaging effects by reducing oxidative stress, promoting the growth of healthy gut bacteria, and reinforcing the intestinal barrier. According to the researchers:
“Studies with specific probiotic-fermented ginseng interventions have also demonstrated antiaging properties attributed to upregulation of specific genes linked to antioxidant activity and positive modulations in gut microbiome communities.”11
However, while the review contained several recommendations I agree with, it also endorsed foods and nutrients that I do not support based on their LA content and long-term impact on health:12
• Polyunsaturated fats (PUFs) — The review described PUFs as part of “healthy fats” for older adults. However, research has shown that excess PUFs, especially omega-6 LA from vegetable oils, damages mitochondrial function and drives oxidative stress. Oils such as soybean, corn, safflower, and sunflower should be avoided. Omega-3s, while beneficial, need to be consumed in moderation as well.
• Certain nuts and seeds — Although the review praised nuts and seeds as beneficial fat sources, many of them are high in LA. Peanuts, sunflower seeds, and similar varieties contribute to the very imbalance I warn against.
• Olive oil — Often promoted as a healthier alternative to seed oils, olive oil is high in monounsaturated fat, mainly oleic acid. Excess oleic acid produces lipid byproducts that disrupt mitochondria, slow energy production, and promote fat buildup in the liver and muscles. While its polyphenols offer some protection, they cannot fully offset these effects.13
When olive oil is exposed to heat, it oxidizes quickly, and many store-bought versions are diluted with cheaper vegetable oils. If you choose to include it in your diet, use only small amounts, unheated, and in high-quality cold-pressed varieties. Stable saturated fats such as grass fed butter, ghee, tallow, or coconut oil are more reliable sources of fat.
When you consistently choose foods that build microbial diversity while avoiding those that disrupt it, you create conditions that keep your muscles more resilient, your metabolism steadier, and your capacity for vitality intact as the years go by.
Microbial Interventions Beyond Diet
Alongside dietary choices, the Genome Medicine review outlined several other ways to influence your gut microbiome to support aging. Some of these approaches are already accessible, while others remain under study and represent the next wave of innovation in longevity science:14
• Probiotics — The researchers noted that probiotic supplementation in aging models and older adults restores gut barrier integrity, lowers inflammatory markers, and supports healthier metabolism. Moreover, multistrain formulations outperform single strains for bowel function and overall well-being in older cohorts.
Some of the strains that were noted to be beneficial for aging include B. longum, L. paracasei, L. rhamnosus, L. plantarum, and L. fermentum. For guidance on selecting probiotic supplements and using them effectively, check out “The Science of Probiotics — How Beneficial Bacteria Support Health.”
• Prebiotics — Prebiotics such as galactooligosaccharides (GOS) were reported to improve mucus thickness, enhance epithelial integrity, and increase SCFA production. These changes supported both microbial diversity and intestinal resilience. However, it’s important to first optimize your gut health before taking prebiotics to keep them from nourishing harmful microbes instead of the beneficial ones.
• Synbiotics — Combinations of probiotics and prebiotics, known as synbiotics, improved blood lipid profiles and gastrointestinal health in older adults. The review emphasized their role in promoting synergy between microbial growth and beneficial fermentation processes.
• Next-generation probiotics — Species such as Akkermansia muciniphila and Faecalibacterium prausnitzii were identified as promising “next-gen” probiotics. Early studies suggest they protect against muscle wasting and age-related inflammation, with effects tied to improved metabolic and immune function.
If you’ve been following my articles, you know I’ve previously underscored the importance of these microbes, particularly Akkermansia, as keystone species for gut health. Clinical trials have demonstrated that Akkermansia supplementation improves insulin sensitivity, lowers cholesterol, reduces body fat, and reinforces the intestinal lining.15,16
Learn more about the benefits of Akkermansia, how to choose a high-quality supplement, and the dietary steps that help it thrive in “Gut Microbes Influence How You Handle Stress.”
• FMT — In the research highlighted above, FMT served as a way to test what happens when an entire community of gut microbes from a healthy donor is introduced into another host. This method involves transferring stool, with all of its living bacteria, into the recipient’s gut to reestablish microbial balance.
While FMT is still in the experimental stage, early evidence links it to improvements in gut health, muscle performance, immune function, and aspects of aging. Learn more about this emerging therapy in “‘Crapsules’ — The Latest Feces Transplant Pill.”
These emerging tools show that your microbiome is influenced in far more ways than diet alone. What you do to care for your microbes today directly influences how well your body performs in the years ahead.
Frequently Asked Questions (FAQs) About Gut Microbes and Muscle Aging
Q: How are my gut microbes connected to my muscle strength?
A: Your microbes produce metabolites, regulate inflammation, and influence how efficiently your muscles use energy. When your microbiome is balanced, your muscles stay stronger, recover faster, and resist age-related decline.
Q: What does research show about specific microbes improving muscle strength?
A: The featured study shows that Lactobacillus johnsonii and Lactobacillus reuteri directly enhanced grip strength, coordination, and muscle fiber growth in aging mice. When given together, these strains produced the greatest effects, including more than a 150% increase in muscle weight and higher levels of growth-related signals like follistatin and IGF-1.
Q: What foods do I need to focus on to improve both my gut and my muscles?
A: You benefit most from fiber-rich vegetables, colorful fruits, resistant starches, and polyphenol-rich foods like berries and apples. These feed beneficial bacteria that generate SCFAs, which directly support your muscle metabolism and resilience.
Q: Are there foods I need to avoid if I want my gut to support my muscles?
A: Yes. Seed oils high in LA, like soybean, corn, safflower, and sunflower, disrupt your mitochondria and damage your microbiome. Be careful with nuts and seeds that are high in LA, as well as olive oil, since excess oleic acid burdens your metabolism, and many commercial products are adulterated.
Q: What role does Akkermansia play in muscle and healthy aging?
A: Akkermansia muciniphila is a next-generation probiotic species linked to reduced inflammation, stronger gut barrier function, and healthier metabolism. By supporting this keystone microbe through diet or targeted supplementation, you give your body an important ally in protecting muscle strength and resilience as you age.
- 1 Saudi Med J. 2019;40(6):568-574
- 2, 3 Sci Rep 15, 30179 (2025)
- 4, 5 Sci Transl Med. 2019 Jul 24;11(502):eaan5662
- 6, 7, 8 Gut Microbes. 2023 Oct 6;15(2):2263207
- 9, 10, 11, 12, 14 Genome Medicine volume 17, Article number: 75 (2025)
- 13 Cell Reports April 22, 2025, Volume 44, Issue 4, 115527
- 15 Gut Microbes, November 23, 2021;13(1)
- 16 Nat Med. 2019 Jul 1;25(7):1096-1103
The Most Dangerous Pain Reliever Is Probably in Your Medicine Cabinet Right Now
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/10/09/acetaminophen-health-risks.aspx
Analysis by Dr. Joseph Mercola October 09, 2025
Story at-a-glance
- Acetaminophen is the leading cause of acute liver failure in developed countries, and even normal doses have been shown to stress the liver in otherwise healthy adults
- Tylenol PM combines acetaminophen with diphenhydramine, creating risks not only for liver damage but also for memory loss and dementia
- Long-term acetaminophen use in older adults is linked to gastrointestinal bleeding, ulcers, high blood pressure, heart failure, and chronic kidney disease
- The drug harms your body by depleting glutathione, your master antioxidant, and disrupting protective systems that safeguard your stomach, heart, and kidneys
- Safer pain relief strategies include natural options like curcumin, magnesium, and lifestyle practices, along with boosting glutathione levels through foods and, in emergencies, N-acetylcysteine (NAC)
Acetaminophen is one of the most commonly used painkillers in the world, found in countless household medicine cabinets and often taken daily for everything from headaches to arthritis. Because it’s sold over the counter, many people assume it’s safe. Yet its widespread use hides a darker truth — this drug is also the leading cause of acute liver failure in developed countries, sending thousands to emergency rooms each year.1
What makes the situation more alarming is how easily the risks are overlooked. Many people are unaware that acetaminophen is not only in Tylenol but also in dozens of cold, flu, and sleep remedies. This makes it easy to exceed the recommended dose without realizing it. For older adults, who often rely on it for chronic pain, the risks grow even higher, adding strain not only to the liver but also to the heart, kidneys, and digestive system.
The real concern is that a product marketed as safe for daily relief carries such wide-reaching harm. From liver stress and memory loss to bleeding ulcers and high blood pressure, the evidence shows that acetaminophen is far from harmless. Understanding these dangers is the first step to protecting yourself and exploring safer alternatives that address pain without putting your long-term health at risk.
Acetaminophen’s Hidden Dangers to Your Liver
LeanMachine note: In Australia, Acetaminophen is known as Panadol, Paracetamol and various other names, but these are identical to Acetaminophen.
A report from the National Library of Medicine’s LiverTox resource explains that this common over-the-counter drug, long marketed as safe when taken properly, is in fact “a well-established cause of liver injury,” with severe cases tied to high or repeated doses.2
• Healthy adults taking 4 grams of acetaminophen daily developed spikes in liver enzymes within just a week — These enzymes are markers of liver stress. Other cases involved individuals who were malnourished, drinking alcohol, or living with chronic liver disease — all conditions that lower your body’s ability to defend against toxins. Children were also affected when caregivers miscalculated dosages or used adult-sized tablets, showing that no group is fully protected from harm.
• Signs of liver harm were seen in more than three-quarters of participants — In a clinical trial cited by LiverTox, 76% of participants taking high therapeutic doses of acetaminophen developed liver enzyme elevations above the normal range.
Within this group, 39% had levels more than triple the normal limit, while 25% showed increases greater than five times the upper limit. These results are striking because the participants were otherwise healthy adults, not people with pre-existing disease. The numbers make it clear: even “safe” doses often overwhelm the liver in a matter of days.
• Acetaminophen toxicity develops in a predictable timeline — Within 24 to 72 hours after overdose, enzyme levels skyrocket — often reaching values over 2,000 units per liter, compared with a normal of less than 40. By 48 to 96 hours, patients present with jaundice, confusion, and even signs of acute liver failure.
This progression is not limited to intentional overdoses; so-called therapeutic misadventures, when people unknowingly take multiple products containing acetaminophen, follow a similar pattern.
• The danger comes from a toxic breakdown product — Normally, your liver quickly detoxifies this by using glutathione, your body’s master antioxidant. But once glutathione stores run low — whether from poor diet, alcohol, illness, or simply too much acetaminophen — the toxic compound builds up.
When that happens, the breakdown product binds to important proteins inside liver cells, triggering cell death through apoptotic pathways. This explains why acetaminophen injury is so sudden and severe.
Why Tylenol PM Raises Serious Health Concerns
A report from the Daily Mail featured insights from Dr. Ethan Melillo, a pharmacist from Rhode Island, who described Tylenol PM as one of the drugs he “hates” because of the long-term risks tied to its ingredients.3
He explained that this over-the-counter nighttime painkiller, which grosses nearly $1 billion annually, is widely misused and poses risks of liver damage, dementia, and other complications. Unlike prescription drugs that are closely monitored, this product is marketed as safe for everyday aches, making it more likely to be taken without caution.
• Misuse occurs because people see Tylenol PM as harmless — However, it combines acetaminophen with diphenhydramine — a double hit for your body. Acetaminophen places stress on your liver, while diphenhydramine, the same ingredient found in Benadryl, blocks acetylcholine, a brain chemical involved in memory. In his words, regular use “could cause memory loss” and contribute to long-term cognitive decline.
• Details on liver risks — If you take more than 4,000 mg of acetaminophen in a day, which equals eight Tylenol PM pills, your liver becomes overwhelmed. When that happens, a toxic byproduct accumulates and binds to proteins in liver cells, causing direct injury and setting the stage for organ failure. Melillo stressed that many people don’t realize how many products also contain acetaminophen, so stacking multiple medications raises the risk without you knowing it.
• Concerns about brain health — Diphenhydramine brings its own set of issues. Because it’s a type of drug that blocks signals in your brain needed for memory, focus, and learning, it interferes with acetylcholine, the chemical your brain uses to carry out those functions.
Blocking this pathway leads to short-term drowsiness, which is why people take it to sleep. But with regular use, the tradeoff is much larger: impaired memory and a higher risk of dementia. A study cited in the report found that taking anticholinergics daily for the equivalent of three years was linked to a 54% increase in dementia risk compared with shorter-term use.4
• Behavioral changes and risk perception — Another surprising finding tied to acetaminophen is its effect on decision-making. In one study, participants who took 1,000 mg rated risky activities like bungee jumping and skydiving as less dangerous compared to those who took a placebo.
Researchers from The Ohio State University concluded that acetaminophen dulls both emotional responses and risk awareness, creating a subtle but important shift in how people judge danger.5 This means your nightly pain pill not only stresses your liver and brain but also changes the way you perceive everyday risks.
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Older Adults Face Widespread Harm from Long-Term Acetaminophen Use
Research published in Arthritis Care & Research examined the long-term health effects of acetaminophen use in older adults.6 The investigators focused on individuals aged 65 and older, analyzing their health outcomes when the drug was used regularly over time. Unlike short-term safety trials, this study looked at chronic use, which reflects how many older adults actually take acetaminophen to manage arthritis, back pain, and other age-related conditions.
• Long-term acetaminophen use was linked to a wide range of serious complications — These included gastrointestinal bleeding and ulcers, increased risks of heart failure and high blood pressure, and a higher incidence of chronic kidney disease. For patients, this means that the very drug prescribed as a “safer” alternative to nonsteroidal anti-inflammatory drugs (NSAIDs) brought with it a nearly identical burden of systemic risks.
• The study revealed a sharp increase in gastrointestinal harm — Participants on long-term acetaminophen therapy experienced significantly higher rates of stomach and intestinal bleeding, ulcers, and even perforations, which are tears in your stomach lining. These complications were once thought to be mostly tied to NSAIDs like ibuprofen, but this study revealed that acetaminophen carries similar dangers when used habitually in older adults.
• Serious impact on the heart — Regular users of acetaminophen showed increased risks for both heart failure and high blood pressure. Heart failure means your heart cannot pump blood efficiently, while high blood pressure places constant strain on blood vessels.
• Chronic kidney disease also emerged as a serious risk for long-term users — Kidneys are responsible for filtering waste products from your blood, and the study indicated that sustained acetaminophen intake accelerates their decline. For older adults already dealing with reduced kidney reserve, the drug placed an added burden that increased the likelihood of progressing to advanced kidney disease.
• How acetaminophen harms your organs — The researchers found that acetaminophen disrupts your body’s normal protective systems. It lowers the amount of natural chemicals that keep blood flowing to your kidneys, help control blood pressure, and protect your stomach lining. When prostaglandins drop too low, your stomach, heart, and kidneys lose that protection. Over time, this makes these organs more likely to get damaged, which matches the problems seen in the study.
How to Safely Manage Pain Without Relying on Acetaminophen
I don’t recommend using acetaminophen for minor aches and pains. Instead, try one of the many natural pain relief options available that provide comfort without stressing your liver, heart, kidneys, or brain. The risks tied to this drug are too great to ignore, especially when safer and often more effective solutions are within your reach. Here are five practical steps to protect yourself and explore better alternatives.
1. Avoid acetaminophen whenever possible — Your first line of defense is simply not reaching for acetaminophen unless it is absolutely necessary. If you’re dealing with a mild headache, sore muscles from exercise, or day-to-day joint stiffness, avoid defaulting to Tylenol or Tylenol PM.
The science shows these small, routine doses still place stress on your liver over time. Shifting your mindset to view acetaminophen as a last resort instead of a first choice is one of the most powerful steps you can take.
2. Explore natural pain relief alternatives — Many safe options exist that help with pain and inflammation without damaging your organs. Consider turmeric or curcumin for joint pain, magnesium for muscle relaxation and cramps, or herbal remedies for chronic pain.
If you’re struggling with sleep, calming herbal teas such as chamomile and attention to better sleep hygiene ease you into rest without the brain risks linked to diphenhydramine. These choices don’t just dull symptoms — they support whole-body health.
3. Strengthen your body’s defenses with food — Since acetaminophen damages your liver by depleting glutathione, your best long-term protection is keeping glutathione strong. Eat sulfur-rich foods like garlic, onions, and broccoli, which help your body produce more of this key antioxidant.
If you frequently experience aches, focusing on nutrition gives your liver resilience while also addressing the root causes of pain, such as chronic inflammation or oxidative stress. N-acetylcysteine (NAC) also boosts production of glutathione.
4. Understand the role of NAC in emergencies — NAC is the emergency antidote used in hospitals for acetaminophen overdose because it replenishes glutathione so quickly. If you accidentally take too much acetaminophen, NAC is lifesaving. While you should not rely on NAC as a routine “safety net” for daily use, it’s important to understand how it works. By boosting glutathione, NAC helps neutralize acetaminophen’s toxic byproducts and prevents catastrophic liver failure.
5. Adopt lifestyle strategies that lower your need for painkillers — Daily walks, stretching routines, stress management, and good sleep habits all reduce your reliance on pills. If you’re an older adult dealing with arthritis or chronic pain, gentle movement practices like yoga or tai chi are especially helpful.
These daily steps lower inflammation, support circulation, and help you feel more comfortable without reaching for acetaminophen. By building these habits, you put yourself in control of your pain management instead of depending on a drug that carries hidden risks.
FAQs About Acetaminophen Risks
Q: Why is acetaminophen considered dangerous if it’s sold over the counter?
A: Acetaminophen is widely available, but it’s also the leading cause of acute liver failure in developed countries. Even standard doses raise liver enzymes in healthy adults, a sign of liver stress, and long-term use adds risks for heart, kidney, and digestive problems.
Q: What makes Tylenol PM especially risky?
A: Tylenol PM combines acetaminophen with diphenhydramine, a drug that interferes with brain chemicals needed for memory, focus, and learning. This double hit harms both liver and brain health, and long-term use has been linked to higher dementia risk.
Q: Are older adults at greater risk from acetaminophen?
A: Yes. Research shows older adults who take acetaminophen long term face increased risks of gastrointestinal bleeding, ulcers, high blood pressure, heart failure, and chronic kidney disease. For this group, acetaminophen is no safer than NSAIDs.
Q: How does acetaminophen damage my body?
A: The drug creates a toxic byproduct that overwhelms your liver’s defenses when glutathione, your body’s master antioxidant, runs low. It also disrupts protective systems that normally safeguard your stomach, heart, and kidneys, making them more vulnerable to damage over time.
Q: What safer alternatives exist for pain relief?
A: Instead of acetaminophen for minor pain, try natural remedies like curcumin, herbs or magnesium, along with lifestyle practices such as walking, stretching, or yoga. For sleep, use calming teas or good sleep hygiene. Supporting glutathione production through diet — and knowing that NAC is used as an emergency antidote for overdose — offers additional protection.
How to Deal with Dry Eyes — Treatment Options and Ways to Prevent Symptoms
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/10/15/dry-eyes-treatment.aspx
Analysis by Dr. Joseph Mercola October 15, 2025
Story at-a-glance
- More than half of U.S. adults experience dry eye symptoms, but only a small fraction have received a formal diagnosis or treatment
- Common symptoms include burning, stinging, gritty sensations, blurred vision, and eye fatigue, often worse at night or with prolonged screen use
- Environmental and lifestyle factors — including digital device use, indoor HVAC, contact lenses, and certain medications — are major drivers of dry eye disease
- Remedies range from simple lifestyle changes and home routines (blink breaks, warm compresses, humidifiers) to over-the-counter drops, prescription medications, and device therapies
- Ignoring persistent symptoms increases the risk of corneal damage, chronic inflammation, and permanent vision changes, making professional evaluation necessary
Dry eye, meaning the eye does not produce enough tears or the tears evaporate too quickly, is characterized by irritation (like there’s something in your eye), redness, blurry vision, and sometimes a stinging or burning pain. For some, it worsens at night or after long periods staring at digital screens.
Left unaddressed, dry eye not only affects quality of life but also raises the risk of corneal damage and chronic inflammation, which can permanently impair vision. Researchers and clinicians now view it as a widespread public health problem, not just a nuisance.
Dry Eye Is So Common — but Why Is It So Undertreated?
A recent research presented during the 43rd Congress of the European Society of Cataract and Refractive Surgeons (ESCRS) found that over half of the population in the U.S. and Europe experience dry eyes — yet only a small fraction sought professional help and were formally diagnosed with this condition.1
• The data was based on two separate surveys conducted on thousands of participants — In the U.S., the findings were based on a survey involving 2,003 adults conducted in April 2024.
Meanwhile, the European data came from an ongoing study including over 5,000 adults from the U.K., Germany, France, Poland, and Saudi Arabia, dubbed the “Needs Unmet in Dry Eye: Symptoms, Treatment and Severity’ (NESTS)” study, it included data from 2,580 adults in the general population and 2,572 dry eye sufferers taken in June 2025.
• The researchers found that more than half of Americans and Europeans report dry eye symptoms — Based on the U.S. survey, it affects 50% of American respondents, while the NESTS study found that 58% of Europeans deal with this condition. Yet only 17% (U.S.) to 20% (European) of patients have ever received a professional diagnosis or treatment. According to Dr. Piotr Wozniak, a refractive surgeon and dry eye specialist based in Warsaw, Poland:2
“Results from our studies reveal a substantial group of patients suffering without help. The European questionnaire explored why people don’t seek treatment. Many see dry eye as a normal part of aging and something to endure.
As a medical doctor, I find this particularly concerning because a simple eye drop could offer significant relief — but many people aren’t even asking for help.”
• The surveys show that many individuals delay seeking care for months or even years — According to the NESTS study, 60% of Europeans with dry eyes waited at least four months before going to their healthcare provider, while 20% waited over a year before consulting a professional about their symptoms. As reported by Science Daily:
“Many sufferers stopped driving at night (17%), no longer wore makeup (14.8%), or reduced their use of heat or air conditioning (15.2%) due to their uncontrolled dry eye symptoms. One in three sufferers (34%) reported that their symptoms had worsened in the past year and only 9% said there had been an improvement.”
• The U.S. respondents were not so different — Despite 80% saying they experienced dry eye symptoms like fatigue and itchy or watery eyes, the survey found that 67% waited six months or more to consult with an eye specialist, while 31% waited two or more years.
• One reason for undertreatment is that dry eye presents with subtle and variable symptoms — You might feel burning or stinging one day and blurry vision the next, making it easy to dismiss the problem as temporary fatigue or allergies. Many people self-treat with over-the-counter drops, but these products are not always matched to the underlying cause — This leads to a cycle of trial and error without meaningful relief, which discourages further action.
• Another factor is the complexity of dry eye itself — The condition stems from two primary mechanisms. The first is evaporative dry eye, most commonly due to meibomian gland dysfunction (MGD). When the tiny oil glands along your eyelids become blocked or inflamed, the protective lipid layer of the tear film breaks down, and tears evaporate too quickly.
The second is aqueous-deficient dry eye, where the lacrimal glands fail to produce enough watery tears to keep the eyes moist. In many cases, both processes occur together, creating a mixed presentation that requires more than one type of remedy.3
• Environmental and lifestyle trends amplify the problem — Prolonged screen use reduces blink rate, indoor HVAC systems lower humidity, and widespread contact lens wear increases tear instability. Hormonal changes, especially in postmenopausal women, further raise the risk. Medications such as antihistamines, antidepressants, and blood pressure drugs also dry the eyes, yet patients rarely connect these side effects with their eye symptoms.4
What Brings Fast Relief for Dry Eyes?
When your eyes feel gritty, sore, or tired, the right daily habits often make the biggest difference. These dry eyes treatment options are simple to apply and can break the cycle of dryness if you stay consistent. Each addresses a specific cause of dry eye, whether it’s reduced blinking, poor air quality, or clogged eyelid glands.
• Have blink breaks and follow the 20-20-20 rule — Digital devices are one of the strongest triggers for dry eye. The National Eye Institute (NEI) explains that prolonged screen use lowers blink rate, leaving the tear film unstable and prone to evaporation. To counter this, follow the 20-20-20 rule — Every 20 minutes, look at something 20 feet away for 20 seconds, and add three to five full, slow blinks. This resets the tear layer and reduces eye strain.
• Positioning matters, too — Keeping screens slightly below eye level also helps reduce tear evaporation, while maintaining at least an arm’s length distance prevents fatigue. Adjusting device settings — like increasing text size or using darker backgrounds — reduces the need to squint and stare, both of which worsen dryness.
• Adjust room humidity and airflow — Indoor environments often make dryness worse, especially if you’re using heating or air conditioning. Low humidity causes tears to evaporate quickly, leaving the eye surface unprotected. Aim to keep indoor humidity between 40% and 50%.
• Avoid direct airflow blowing into your eyes from car vents, desk fans, or office HVAC systems — If you can’t control airflow in shared spaces, reposition yourself or adjust the vent angle. In winter or in heavily air-conditioned environments, consider using a cool-mist humidifier for dry eyes — it restores balance and provides noticeable relief.
• Eyelid hygiene — Your eyelids house the meibomian glands, which secrete oils that keep tears from evaporating too quickly. When these glands are blocked, evaporative dry eye becomes more severe. A once-daily routine will support gland function — massage your lids with clean fingers after a warm shower, then follow with gentle lid wipes or a diluted cleanser designed for eyelid use.
People with greasy, flaky, or inflamed lids benefit most from this routine. Avoid heavy makeup along the lash line, which clogs the glands and worsens irritation. Consistency matters — results typically show after several weeks, not overnight.
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Will Using a Warm Compress for Dry Eyes Actually Help?
Warm compresses are considered a first-line remedy for evaporative dry eye caused by MGD. Heat softens the oils in the glands, making them easier to express. This restores a healthy lipid layer to the tear film and slows evaporation.5 Follow this simple routine:
The 5-Step Warm Compress Routine
1. Heat — Soak a clean washcloth in warm water. Always test the temperature on your wrist to prevent burns.
2. Apply — Close your eyes and rest the compress gently on your lids for five to 10 minutes.
3. Massage — With clean fingers, roll from the top lid downward and the bottom lid upward toward the lash line to help clear blocked glands.
4. Cleanse — Use a cotton pad or wipe to remove any oil or debris along the lid margins.
5. Lubricate — Apply artificial tears right after the compress, when the oils are flowing and the eye surface is primed to retain moisture. (National Eye Institute)
Artificial Tears vs. Lubricating Drops — How Do You Choose the Right One?
Many people use the terms artificial tears and lubricating drops interchangeably, but there are subtle differences worth noting. Artificial tears are typically designed to mimic natural tears by restoring moisture and stabilizing the tear film, making them the most common first-line product for dry eyes. Lubricating drops, by contrast, are usually formulated to last longer on the eye and may contain thicker or gel-like agents that coat the surface more effectively.
Artificial tears are not all the same, and matching the drop to your symptoms and usage pattern is key to relief. Some products are thin and watery, others are thicker and longer-lasting, and some are designed specifically for people with sensitive eyes or contact lenses. Using the wrong formulation can lead to wasted money and persistent irritation. Here’s a guide to help you find the best eye drops for dry eyes:6,7,8
Choosing the Right Artificial Tears
| Situation | What to try | Why |
|---|---|---|
| Occasional dryness (daytime use) | Low-viscosity preserved drops | Preservatives keep multidose bottles safe from contamination, which is fine when used only a few times per day. Overuse may irritate the eyes. |
| Frequent use or sensitive eyes | Preservative-free eye drops (single-use vials) | Reduce the risk of preservative-induced irritation or toxicity when drops are used often. |
| Nighttime dryness | Lubricating ointments or gels | Thicker formulas coat the eye overnight, preventing dryness while you sleep, though they blur vision temporarily. |
| Contact lens wear | Rewetting drops labeled for contact lenses | Formulated to hydrate safely without damaging lenses or trapping preservatives against the eye. |
| Evaporative dry eye / MGD pattern | Lipid-containing artificial tears, often paired with warm compresses | Replenish the lipid layer of the tear film and slow evaporation, especially helpful when meibomian gland dysfunction is present. |
Can Nutrition and Supplements Help Dry Eye?
Your diet plays a direct role in the quality and stability of your tear film. Tears are made of three distinct layers — oil, water, and mucus — and imbalances in any of these can cause discomfort. By improving the quality of these layers through specific nutrients, you’ll be able to reduce the frequency and intensity of dry eye symptoms. Here are some considerations to remember:
• Boost your omega-3s for dry eyes and other eye-related conditions — In one study involving more than 32,000 female participants between 45 and 84 years old, those with the lowest ratio of omega-6 to omega-3 (4-to-1 ratio or less) had a significantly lower risk of developing dry eye syndrome. Those with the highest ratio of omega-6 to omega-3) had a significantly higher risk.9,10
Wild-caught fatty fish such as salmon, sardines, and anchovies provide bioavailable omega-3 fats that directly improve tear quality. Krill oil is another option. Krill oil has a unique combination — it not just offers omega-3 fats but is high in astaxanthin as well.
• Astaxanthin is also beneficial for eye health — Astaxanthin, a carotenoid produced by a form of microalgae, offers natural protection against ultraviolet light. It also acts as a powerful antioxidant that protects your eyes against macular degeneration, blindness, and cataracts.11 Astaxanthin also boosts your immune system, decreases biomarkers linked to DNA oxidative damage, and protects against inflammation.12
Remember, however, that food-first is always the better strategy; supplements are best reserved for cases where diet alone cannot meet your needs.
• You can get vitamin A from healthy foods — This nutrient supports the ocular surface and the health of mucous membranes. Deficiency increases the risk of dry eye, making it important to include foods rich in vitamin A such as grass fed animal liver, pastured eggs, raw dairy, carrots, sweet potatoes, and leafy greens.
• N-acetyl-cysteine (NAC) is a valuable nutrient as well — A derivative of the amino acid L-cysteine, NAC has antioxidant properties and is widely used to reduce the viscosity (consistency) of secretions in bronchopulmonary disorders.13 Ophthalmologists use it to treat corneal abrasions and ulcers, and dry eye.
Nutrition is not a quick fix, but it strengthens the foundation of your ocular health. By consistently supporting your tear film from within, you make every other remedy for dry eye — whether drops, compresses, or medical treatments — far more effective.
When to See an Eye Doctor for Dry Eyes
Most cases of dry eye respond to simple home strategies, but there are clear red flags that signal the need for professional care. The National Eye Institute (NEI) emphasizes that ignoring these warning signs not only prolongs discomfort but may also risk permanent damage to the ocular surface. Seek professional help if you experience any of the following:14,15
- Symptoms persist despite incorporating lifestyle changes
- When using eye drops do not bring any relief
- Pain, such as a burning, scratchy, or stinging sensation, or watery eyes
- When dry eyes are causing problems performing normal activities
- Noticeable vision changes, such as fluctuating vision
Delaying evaluation can worsen the condition. Chronic, untreated dry eye may scar the cornea, increase infection risk, or cause vision changes. An optometrist or ophthalmologist can perform tests — such as measuring tear breakup time, assessing meibomian gland function, or using staining techniques — to identify the root cause and guide treatment.
If any item on the checklist applies, schedule an exam promptly. Addressing the issue early means faster relief, better outcomes, and a lower chance of complications.
Frequently Asked Questions (FAQs) on Dry Eyes Remedies
Q: Do warm compresses actually help dry eyes?
A: Yes. Warm compresses are a first-line treatment for evaporative dry eye caused by meibomian gland dysfunction (MGD). Heat softens the oils in the glands, making it easier to release them and restore a healthy lipid layer in the tear film. This slows evaporation and stabilizes the eye surface. For best results, follow a 5-step routine: heat, apply, massage, cleanse, and lubricate with drops right after. Daily use for 2 to 3 weeks often leads to noticeable improvement.
Q: What’s the difference between artificial tears and lubricating drops?
A: Artificial tears are designed to mimic natural tears, replenishing moisture and stabilizing the tear film. They are usually thinner and better for quick daytime relief. Lubricating drops, on the other hand, tend to be thicker and longer-lasting, sometimes even in gel form. These are especially useful at night or for people with severe dryness. Choosing between them depends on when your symptoms occur and how long you need relief.
Q: Are preservative-free drops worth it?
A: Yes, especially if you use drops more than 4 to 6 times a day or if your eyes are sensitive. Preservatives in bottled drops prevent contamination but can irritate the cornea with frequent exposure. Preservative-free single-use vials reduce that risk and are safer for people who rely on drops daily.
Q: What are the best home remedies for dry eyes?
A: Simple daily habits bring the most relief:
• Follow the 20-20-20 rule with regular blink breaks to restore tear film stability.
• Keep indoor humidity around 40% to 50% and avoid air blowing directly on your eyes.
• Practice gentle eyelid hygiene to support meibomian gland function.
• Apply warm compresses to unclog blocked glands.
• Use artificial tears that match your needs (thin, gel, preservative-free, or lipid-enhanced).
These remedies work best when practiced consistently over time.
Q: Can omega-3s and other nutrients help?
A: Yes, nutrition plays a major role in eye health. Omega-3 fats from wild-caught salmon, sardines, and anchovies support tear quality. Studies suggest that lower omega-6 to omega-3 ratios are linked to a lower risk of dry eye syndrome. Vitamin A from liver, pastured eggs, raw dairy, carrots, and leafy greens protects the ocular surface and mucous membranes.
Other supportive nutrients include astaxanthin, a potent antioxidant that guards against UV damage, and N-acetyl-cysteine (NAC), which ophthalmologists sometimes use for corneal healing and dry eye. Food-first is the best approach, with supplements reserved for special cases.
Q: When should I see a doctor for dry eyes?
A: See an optometrist or ophthalmologist if:
• Your symptoms last more than a few weeks despite home remedies.
• Eye drops no longer bring relief.
• You feel pain, a burning or stinging sensation, or have watery eyes that interfere with daily activities.
• You notice vision changes like fluctuating blur.
Ignoring these warning signs risks permanent damage. Chronic dry eye can scar the cornea, increase infection risk, and impair vision. Professional evaluation ensures you get tailored treatment and avoid complications.
- 1, 2 Science Daily, September 15, 2025
- 3 Cleveland Clinic, Dry Eyes
- 4 National Eye Institute, Causes of Dry Eye
- 5 Optometry Times, August 12, 2015
- 6 Mayo Clinic, January 31, 2025
- 7 Cleveland Clinic, February 21, 2023
- 8 American Academy of Ophthalmology
- 9 All About Vision, February 27, 2019
- 10 Am J Clin Nutr. 2005 Oct;82(4):887–893
- 11 Journal of Molecular Pathophysiology, 2018 Vol 7, No. 1, Page 1–6
- 12 Nutrition & Metabolism, 2010, Volume 7, Article number: 18
- 13 Sandra Lora Cremers MD, FACS, N-Acetyl-cysteine (NAC) For Dry Eyes
- 14 JL Eye Specialists, 5 Signs That You Should See A Doctor For Your Dry Eyes
- 15 Gundersen Health System, 5 signs you should see a doctor for dry eye
Massage Techniques and Exercises to Relieve Carpal Tunnel Syndrome
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/10/13/carpal-tunnel-massage-exercises.aspx
Analysis by Dr. Joseph Mercola October 13, 2025
Story at-a-glance
- Carpal tunnel syndrome is caused by pressure on the median nerve in your wrist, leading to pain, tingling, numbness, and weakness in your hand and fingers
- Massage techniques such as myofascial release and trigger point therapy help reduce swelling, loosen tight tissues, and improve blood flow, easing pressure on the nerve
- Specific exercises like nerve-gliding and tendon-gliding restore mobility by keeping tendons and nerves moving smoothly, reducing stiffness and improving function
- The Madenci hand massage technique, tested in clinical research, offers a simple three-minute self-massage routine that significantly improves grip strength and reduces pain
- Consistent daily practice of massage and exercises for at least four to six weeks provides lasting relief and helps prevent symptoms from coming back
Carpal tunnel syndrome is one of the most common nerve disorders of the hand, and it affects millions worldwide. This condition is characterized by pain, numbness, tingling, or weakness in your fingers and hand when the median nerve is squeezed at the wrist. If left untreated, the problem interferes with your sleep, makes simple tasks like buttoning a shirt painful, and eventually weakens your grip to the point that holding a coffee cup feels impossible.
The impact goes far beyond discomfort. Because your median nerve runs from your forearm through a narrow passage in your wrist called the carpal tunnel, it controls sensation in your thumb and most of your fingers. When this nerve is compressed, the pressure reduces your ability to perform routine activities.
Many people first notice symptoms at night when pain and tingling wake them up. Others feel it during repetitive activities like typing or using tools. If you ignore the signs, you risk long-term nerve damage and muscle loss at the base of your thumb. Conventional treatments range from splints and anti-inflammatory drugs to corticosteroid injections and surgery.
While these approaches sometimes help, they often come with side effects, long recovery times, or incomplete relief. That’s why interest in massage techniques and targeted exercises has grown. These methods work differently: instead of masking pain or forcing structural changes through surgery, they directly address tight tissues, irritated tendons, and restricted nerve movement.
Massage and Exercise Offer Relief Beyond Medications
As reported in an article by VeryWell Health, massage techniques such as myofascial release and trigger point therapy, along with nerve- and tendon-gliding exercises, are effective non-drug approaches that target the root causes of pain and stiffness in carpal tunnel syndrome.1 Instead of focusing only on medications or surgery, these strategies emphasize restoring normal movement in your wrist and hand by loosening tight tissues and helping your median nerve glide more freely.
• Myofascial release targets the tissues around muscles to relieve pressure — Myofascial release involves kneading and stretching your wrist and forearm to break up adhesions — areas where tissue has become stuck together. These adhesions limit tendon movement, which increases stress on your median nerve.
The sequence uses light strokes (effleurage), deeper pressure with the thumbs (friction), kneading and skin rolling (petrissage), and shaking movements to fully relax your muscles. The full session takes about 15 minutes and is repeated in short intervals, making it manageable for daily use.
• Trigger point therapy zeroes in on pain-referring knots in your muscles — Trigger points — tight muscle bands that radiate pain elsewhere — exist at three specific locations on the arm, including just below the elbow and near the base of the thumb. By holding firm pressure on these points for 20 to 30 seconds and then stretching the surrounding tissues, pain relief is often immediate. This technique explains why someone with wrist pain might actually need treatment higher up in the arm.
• Exercises keep the nerve and tendons gliding smoothly to prevent re-injury — Nerve-gliding exercises involve moving your hand through six positions that stretch your median nerve, while tendon-gliding exercises run your hand through five positions to improve tendon flexibility. These routines, performed four times daily, reduce stiffness, maintain mobility, and make it less likely that symptoms flare up again.
Simple At-Home Exercises Make a Noticeable Difference
The Chartered Society of Physiotherapy explained practical solutions for easing carpal tunnel discomfort. According to their guidance, simple daily exercises combined with wrist splints are enough to relieve pain for many people.2 These recommendations are designed to empower you to take control of your symptoms without immediately relying on invasive treatments.
• Carpal tunnel syndrome often causes numbness, tingling, and nighttime pain — Carpal tunnel symptoms are often worse while sleeping, when your wrist bends and compresses the nerve, and many people wake up with aching hands. Wearing a splint at night reduces these flare-ups, while specific movements restore tendon and nerve flexibility during the day. For you, this means better sleep and less interruption during normal activities like typing or cooking.
• Effective exercises include wrist bends, finger bends, and hand squeezes — The Chartered Society listed targeted movements such as gently bending your wrist forward and back, squeezing a soft ball, and lifting fingers against resistance. These exercises train your tendons to glide more easily through the carpal tunnel and strengthen muscles around your wrist. The variety keeps you engaged, and you can set daily goals, such as completing three sets of 10, to track your own progress.
• Consistency is needed for real improvement — Use the exercises for at least six to eight weeks to prevent symptoms from coming back. If you’re dealing with recurring tingling or pain, this timeline helps you set realistic expectations — it’s not about instant relief but steady progress that builds week after week. Think of it as a challenge where your score is measured in fewer nighttime wake-ups and less daytime hand fatigue.
• Splints serve different roles depending on your activities — A resting splint prevents nighttime wrist bending, while a working splint is worn during tasks that trigger pain, such as typing or housework. By tailoring the support to when symptoms appear, you maximize relief while keeping your hands free when you don’t need extra support.
• Carpal tunnel doesn’t always demand surgery — The Chartered Society emphasized that with steady commitment — splints plus daily exercises — your pain should begin easing within two weeks and often resolves fully over four to six weeks. That message gives you confidence: with the right tools and discipline, you’re in control of your healing process.
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Madenci Massage Technique Proves Highly Effective
Research published in Rheumatology International tested a self-massage method for carpal tunnel.3 The study introduced the “Madenci” hand massage technique (MHMT) and compared its results to the standard splint-only treatment. Eighty patients between ages 31 and 65 were divided into two groups: one used splints plus the massage, while the other used splints alone.
By directly measuring pain, grip strength, and nerve function, the researchers aimed to see if this standardized massage could be a reliable option for everyday use.
• Participants reported significantly better outcomes with massage added — Both groups saw some improvement, but those who used the MHMT experienced greater pain reduction, stronger handgrip, and better function scores. This means that adding just a few minutes of massage to your routine gives you faster and more noticeable relief than splints by themselves.
• The improvements included measurable changes in nerve performance — Researchers reported that in the massage group, the speed of nerve signals improved, showing that the therapy not only reduced discomfort but also enhanced the actual function of the median nerve. This suggests that massage supports long-term nerve health.
• The massage itself was simple, quick, and easy to learn — The MHMT followed a 3-minute sequence of movements: effleurage (light strokes), friction (deep pressure), petrissage (kneading), and shaking, repeated in order. Patients were trained by a physician on the first day, then performed the massage themselves at home. Unlike more complicated physical therapy programs, this design gave patients control and independence, boosting confidence in their ability to manage symptoms.
• Massage relieved more than just pain — Alongside reductions in discomfort, patients reported better functional use of their hands in daily activities, improved grip, and fewer limitations from weakness. This holistic benefit matters because carpal tunnel doesn’t just hurt — it steals independence in basic tasks, and regaining that function is central to recovery.
• Benefits were linked to both mechanical and biological effects — The massage movements were thought to reduce tissue adhesions, increase blood and lymph flow, decrease muscle tightness, and trigger pain-relieving responses in the nervous system. The authors even suggested that MHMT could rival some physical therapy modalities because it improved nerve conduction while being fast, inexpensive, and self-administered.
Practical Steps to Relieve Carpal Tunnel at Home
Carpal tunnel doesn’t happen overnight. It builds up from swollen tendons, fluid pressure, and tight adhesions that press on your median nerve. The good news is you can take action right now to ease that pressure, restore movement, and get back control of your hands. I want you to think of this as a daily routine — simple steps that tackle the root cause rather than just masking the pain.
1. Start with daily myofascial release — Use the same massage techniques physical therapists rely on: effleurage (light circular strokes), friction (pressing and gliding with thumbs), petrissage (kneading and squeezing), and shaking. Each step increases blood flow, loosens stiff tissues, and breaks up adhesions that keep tendons stuck.
If you have a partner, teach them to do this on you, or schedule time with a therapist who knows how to perform it correctly. Even 15 minutes a day makes a difference.
2. Use trigger point pressure to release hidden knots — Press firmly on the three key trigger points: 2 inches below your elbow crease, 2 inches above your wrist crease, and 1 inch below your wrist near the base of your thumb. Hold steady pressure for 20 to 30 seconds, then release. This relaxes bands of tight muscle that keep sending pain signals into your wrist and hand.
3. Add nerve-gliding and tendon-gliding exercises — Keep your nerves and tendons moving freely by running through simple hand motions several times a day. With nerve-gliding, you cycle through six hand positions, from making a fist to rotating your palm upward. With tendon-gliding, you move through five positions, from flat hand to clenched fist. Do these four times daily to stop tissues from locking up and to reduce swelling around the nerve.
4. Stretch with wrist flexion and extension — Once you’ve warmed up with gliding exercises, gently stretch your wrist forward and back. Hold each stretch for 15 seconds, repeating five times. This step eases tightness and retrains your wrist to handle normal daily activity without flaring up. If the stretch causes sharp pain, stop and return to the earlier steps.
5. Commit to consistency and avoid the wrong tools — Healing takes discipline. Schedule two sessions every day — morning and evening — just like brushing your teeth. Do not use vibration massagers, since they make tendon damage worse.4 Instead, stick with structured massage, stretching, and strengthening. Over a few weeks, you’ll feel numbness, tingling, and weakness fade as your nerve pressure drops and your grip strength returns.
FAQs About Massage for Carpal Tunnel Syndrome
Q: What causes carpal tunnel syndrome in the first place?
A: Carpal tunnel syndrome happens when tendons in your wrist become swollen or irritated, which increases pressure inside your wrist joint. That pressure squeezes the median nerve, leading to numbness, tingling, pain, and weakness in your hand and fingers. Repetitive motions like typing, sewing, or using vibrating tools often trigger the condition.
Q: How does massage help with carpal tunnel syndrome?
A: Massage techniques like myofascial release and trigger point therapy work by loosening tight tissues, breaking up adhesions, and draining excess fluid from your wrist. This relieves pressure on the median nerve, reduces pain, and restores hand strength and flexibility. Regular massage also improves circulation, which speeds up healing.
Q: Are there specific exercises I can do at home to relieve symptoms?
A: Yes. Nerve-gliding and tendon-gliding exercises are highly effective. These simple hand movements keep your nerves and tendons moving freely, preventing stiffness and reducing compression on the median nerve. Stretching your wrists into flexion and extension after warming up also helps restore mobility.
Q: What makes the “Madenci” massage technique different?
A: Developed in Turkey and tested in a clinical study, the Madenci hand massage is a three-minute routine that uses four simple steps: effleurage (gentle strokes to warm up the area), friction (firm pressure to loosen tight spots), petrissage (kneading and squeezing to relax muscles), and shaking (light jostling to release tension). It’s designed to be easy for patients to learn and perform on themselves, making it both practical and effective at reducing pain and improving grip strength.
Q: How long does it take to see results from massage and exercises?
A: Most studies and expert recommendations show improvement within three to four weeks of consistent daily practice. For lasting results, you should keep up the exercises for at least six to eight weeks. Building a routine — morning and evening sessions — is the best way to reduce symptoms and prevent them from returning.
Historical Rise of Cancer and Dietary Linoleic Acid — Mechanisms and Therapeutic Strategies
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/10/14/linoleic-acid-and-cancer-risk.aspx
Analysis by Dr. Joseph Mercola October 14, 2025
Story at-a-glance
- Cancer now affects 30% to 50% of Americans, a massive increase from just 5% in 1900, reflecting how modern diets and lifestyles have reshaped your body’s internal terrain
- Excess linoleic acid (LA) from seed oils triggers toxic byproducts, chronic inflammation, and mitochondrial breakdown, all of which weaken your body’s defenses and fuel tumor growth
- Lowering LA intake from 7% to around 2% to 3% of daily calories has been shown to cut oxidative stress markers by 20% in as little as 12 weeks, giving your body a chance to recover
- A four-phase terrain restoration strategy uses seed oil elimination, staged carbohydrate reintroduction, gradual fiber restoration, and metabolic supports like intermittent fasting and exercise to rebuild resilience
- Simple daily steps — avoiding seed oils, rebuilding gut health, supporting mitochondria through movement and sleep, and tracking progress — give you control over your risk and long-term health
Cancer now strikes 30% to 50% of all Americans in their lifetime, compared to just 5% at the turn of the 20th century. This is not the result of better screening or recordkeeping — it reflects fundamental shifts in how your body’s terrain is shaped by modern living. What was once rare has become common, and the old explanations are no longer enough.
I recently published a landmark paper in the World Journal of Clinical Oncology, an internationally recognized, peer-reviewed journal known for advancing cutting-edge cancer research.1 In this work, I call for nothing less than a paradigm shift in how cancer is approached — moving away from patchwork symptom management and toward restoring health at the cellular level.
The framework I outlined challenges the current standard of care and instead focuses on correcting the metabolic imbalances, mitochondrial dysfunction, and inflammatory triggers that make your body more hospitable to disease. My paper lays the scientific foundation for practical, everyday strategies you can begin applying right now to reclaim your terrain.
By targeting root causes instead of chasing downstream effects, you put yourself in the best position to strengthen your defenses and lower your risk of cancer in a meaningful way. The next step is to unpack the key findings of this research and show you how restoring balance inside your cells changes the trajectory of your health.
Excess Linoleic Acid Creates a Cancer-Friendly Environment
My paper looked at how linoleic acid (LA), the main omega-6 fat in soybean, corn, and other seed oils, influences cancer development.2 I examined historical cancer trends and experimental findings to understand whether the dramatic increase in LA intake across the last century has helped drive higher rates of breast, prostate, colorectal, and melanoma cancers.
• The rise in LA tracked closely with cancer incidence — As shown in the figure above, Americans once consumed just 1% to 2% of their daily calories from this fat, but today it accounts for 7% or more. During the same period, the lifetime risk of cancer climbed from 5% in 1900 to over 30% to 50% in modern times. This rise coincides with the widespread adoption of industrial seed oils in processed food, margarine, salad dressings, and frying oils.
• Striking disease patterns tied to LA — High levels of LA in body tissues are repeatedly associated with greater risks of breast cancer (130 cases per 100,000 women), prostate cancer (112 cases per 100,000 men), colorectal cancer (39 cases per 100,000), and melanoma (26 cases per 100,000).3 These associations are supported by both biomarker studies — measuring LA stored in fat tissue — and dietary intake surveys.
• Excess LA increases toxic byproducts inside your body — When this unstable fat breaks down, it forms damaging molecules like 4-hydroxynonenal (4-HNE) that attack your DNA, proteins, and mitochondria — the energy factories of your cells. These byproducts are like sparks in a dry forest, igniting chain reactions that overwhelm your body’s repair systems.
The figure above shows how too much LA from seed oils clogs your cell’s energy system. This overload builds up a waste product called succinate, which tricks your body into acting like it’s starved of oxygen. That “false alarm” flips on cancer-promoting switches that feed tumors more sugar and grow new blood vessels to support their spread.
• The biological damage from LA unfolds in multiple ways — My paper describes five overlapping mechanisms:
◦ Oxidative stress — LA oxidizes easily, releasing toxic aldehydes that injure cells.
◦ Inflammation — It fuels production of inflammatory chemicals.
◦ Mitochondrial dysfunction — Damaged mitochondria leak energy and generate more free radicals.
◦ Suppressed autophagy — Your cells lose the ability to clear out defective parts, leaving “junk” behind.
◦ Gut dysbiosis — LA disrupts the balance of bacteria in your intestines, raising inflammatory endotoxin levels.
How Seed Oils Alter Your Mitochondria
Normally, the inner membranes of mitochondria rely on a fatty acid called cardiolipin to stabilize energy production. LA dominates this structure, but when too much accumulates, it oxidizes and destabilizes the system. This reduces adenosine triphosphate (ATP) — the molecule that powers everything you do — and leaves you tired, inflamed, and more vulnerable to disease
The figure above shows how too much LA from seed oils sparks a chain reaction inside your body. Damaged fats in cell membranes break down into toxic byproducts that weaken your mitochondria, boost harmful free radicals, and trigger chronic inflammation. At the same time, gut imbalance adds more stress signals, creating DNA damage and an internal environment that helps tumors grow.
• Even your gut bacteria shift in response to high LA — My paper explains that excess LA increases oxygen in your colon, killing off beneficial oxygen-intolerant microbes such as Faecalibacterium while favoring inflammatory strains like E. coli. The result is higher endotoxin exposure, which seeps into your bloodstream and stresses your immune system.
• Stress hormones interact with high-LA diets to worsen outcomes — Eating large amounts of LA raises cortisol and other stress-related hormones that push your liver to release extra glucose. Tumor cells thrive on this added fuel, while your muscles waste away under the constant demand. This creates a double burden: high energy for cancer cells, low strength for you.
• Odd-chain saturated fats help counteract the damage — This includes pentadecanoic acid (C15:0), found in dairy fat. This rare fat switches on AMPK, a cellular energy sensor, which helps restore normal mitochondrial function and reduces the buildup of succinate — a molecule that drives cancer-promoting pathways. While not a full solution, including this fat reduces some of the worst effects of high LA exposure.
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Restoring Your Body’s Terrain with a Low-LA Strategy
My paper describes a theoretical framework called “terrain restoration,” which combines reducing LA with carefully staged carbohydrate reintroduction, microbiota support, and mitochondrial therapies. This is not yet proven in large clinical trials, but it draws on smaller studies, animal experiments, and ecological evidence. The idea is that reshaping your “internal terrain” — the balance of metabolism, immunity, and gut health — makes your body less favorable to cancer growth.
• Dietary change starts with removing seed oils — Soybean, corn, safflower, and sunflower oils provide over 80% of LA in Western diets. Replacing them with low-LA fats such as grass fed butter, ghee, beef tallow, or coconut oil helps gradually shift the fatty acid profile of your tissues.
In controlled feeding trials, reducing LA intake from more than 6% of daily calories to 2% to 3% lowered oxidative stress markers by 20% in just 12 weeks. These changes also encouraged the return of butyrate-producing gut microbes, which strengthen your intestinal barrier and calm inflammation.
• The framework uses four sequential phases — Terrain restoration follows a phased approach, illustrated in the figure above.
◦ Strict minimization of LA to remove the core trigger of metabolic damage.
◦ Eating easy-to-digest carbs like white rice or pulp-free fruit juice to restore energy without overwhelming your gut.
◦ Gradual fiber restoration to feed beneficial bacteria like Faecalibacterium and Bifidobacterium.
◦ Adjunctive metabolic supports including intermittent fasting, pentadecanoic acid, exercise, and supplements like carnitine, CoQ10, and NAD+ boosters to restore mitochondrial function.
• Artificial intelligence could help identify hidden oils — Since LA is embedded in more than 70% of packaged foods, conversational AI or barcode-scanning apps could help consumers spot hidden seed oils. Early pilot studies showed that AI-driven nutrition tools reduced label-reading errors by up to 60% and boosted confidence in making food swaps. This approach could help you lower your LA exposure without giving up convenience, though its real-world effects on health outcomes still need testing.
• The model emphasizes autophagy and mitochondrial repair — Autophagy is your body’s built-in recycling system, and mitophagy is the branch that clears out damaged mitochondria. Intermittent fasting triggers these processes by activating enzymes.
In mouse studies, just 24 hours of fasting doubled key markers of autophagy and sped up the clearance of defective mitochondria. This helps restore your cell’s energy capacity, reduce harmful free radicals, and break cycles of chronic inflammation.
• Exercise is a core therapy — Regular physical activity is one of the most powerful ways to restore mitochondrial health. It builds new mitochondria, improves insulin sensitivity, and reduces systemic inflammation. When paired with a low-LA diet, exercise addresses the “sedentary, overfed” state that magnifies the damage from seed oils. Simple habits like walking, resistance training, or cycling directly counteract the cellular environment that supports cancer.
Key Strategies and Real-World Challenges in Rebuilding a Cancer-Resistant Terrain
Your cells have a built-in system for energy renewal. This system helps create new mitochondria that fuel every part of your body. In studies of breast, prostate, and skin cancers, strengthening this process reversed harmful changes in cell metabolism and slowed tumor growth. It also keeps your cells efficient by clearing out broken mitochondria so the healthy ones work better. Building stronger, cleaner mitochondria is a cornerstone of protecting yourself against cancer.
• Gut restoration is woven into the strategy — The staged carbohydrate “ladder” approach avoids the pitfalls of both low-carb deprivation and sudden high-fiber overload. Starting with low-fiber foods like white rice, then carefully adding fruit, root vegetables, and other vegetables, allows healthy microbes to return without fueling inflammatory bacteria.
When this balance is restored, less endotoxin seeps into your bloodstream, reducing stress on your liver, fat tissue, and immune system. Your food choices directly shape the strength of your gut barrier and your resistance to systemic inflammation.
• Low-dose aspirin and precision antioxidants are added supports — Aspirin at 75 to 100 milligrams (mg) per day lowers production of inflammatory prostaglandins by about 50% in just 24 hours. This could interrupt hormone loops that fuel certain cancers, particularly obesity-related breast and colorectal cancers.
Meanwhile, new mitochondria-targeted antioxidants concentrate directly where damage occurs, shielding mitochondrial DNA and membranes from LA-driven peroxidation. Unlike broad antioxidant supplements, these agents work at nanomolar doses while preserving beneficial signaling.
• Sleep and stress management are terrain essentials — Consistent, high-quality sleep reduces cortisol by 20% to 30%, calms your nervous system, and lowers inflammatory markers. Adequate selenium and magnesium intake also support antioxidant defenses and energy metabolism. Eliminating smoking and limiting exposure to environmental toxins further reduces oxidative burden, reinforcing the dietary and lifestyle strategies.
• Challenges to real-world application remain — Even highly motivated people in feeding trials struggled to keep LA below 3% of calories without full meal provision from researchers. LA is deeply embedded in restaurants, packaged foods, and “healthy” snacks.
Tissue levels also change slowly, meaning it could take months to see shifts in stored fat composition. Cost, cultural food preferences, and conflicting public health messaging all add complexity. Yet digital tools and clinical guidance could make this shift more feasible over time.
• There’s a need for more human data — While preclinical studies consistently show that high LA promotes tumor growth through inflammation, oxidative stress, and mitochondrial dysfunction, human studies have produced mixed results. Some epidemiological analyses found no link, while others suggested inverse associations in certain cancers.
Differences in genetic profiles, omega-3 balance, and overall diet quality likely explain the discrepancies. This highlights why personalized nutrition — adjusting strategies based on your individual metabolism — is key.
Practical Steps to Rebuild Your Terrain and Lower LA Exposure
Your next move is to fix the root cause: chronically high LA from seed oils. I want you to reclaim your internal terrain so your metabolism, gut, and mitochondria work for you, not against you. Think simple swaps, staged carbs, and daily habits that lock in progress.
1. Replace seed oils and drive LA to 2% to 3% of calories — Start with your kitchen. Ditch soybean, corn, safflower, sunflower, and generic “vegetable oil.” Swap in grass fed butter, ghee, beef tallow, or coconut oil. Eat more meals cooked at home. When eating out, ask for your food to be cooked with butter instead of seed oil. Scan labels on everything: dressings, sauces, “healthy” snacks, crackers, nut butters. If you see those oils, put it back.
If you’re busy or overwhelmed, use a barcode-scanning grocery app or an AI ingredient checker to flag hidden seed oils fast. To track your intake, I recommend you download my Mercola Health Coach app when it’s available this year. It has a feature called the Seed Oil Sleuth, which monitors your LA intake to a tenth of a gram so you can stay in charge of your metabolism.
2. Rebuild carbs with a two-phase “ladder” to calm the gut and restore energy — Phase 1 involves using easy-to-digest carbs like white rice and pulp-free fruit juice to restore glycogen without feeding inflammatory gut blooms. Track bloating, gas, and stool changes for one to two weeks.
Phase 2 (fermentable fiber) then introduces cooked root vegetables, whole fruits, and modest portions of other fibers. Your aim is regular, well-formed stools, less bloating, and better energy. If your gut is sensitive, slow down the steps. Your microbiome needs time to repopulate butyrate-producing species.
3. Turn on cellular cleanup to repair mitochondria — Try eating within an eight-hour window each day, such as from 10 a.m. to 6 p.m., and fasting the other 16 hours. Break the fast with a protein-anchored meal, then place carbs later when you’re most active. Layer in sleep discipline: a fixed bedtime and wake time, a dark cool room, dim lights at sunset, and a 30-minute wind-down.
Lowering night-time stress hormones supports autophagy and quieter inflammation. Also consider food-first mitochondrial supports: quality grass fed dairy or ruminant fat for C15:0; nutrient-dense grass fed meats and eggs for carnitine; colorful produce for redox balance.
4. Support your mitochondria with movement that you’ll actually do — Commit to daily walking and two to three resistance sessions per week. Moderate, repeatable workouts beat overdoing it with high-intensity plans. Put carbs around effort: a little before for fuel, a little after for recovery.
This keeps stress hormones in check and favors muscle over fat. If you’re sedentary, start with 10 minutes of walking after each meal. If you already lift weights, focus on gradually increasing the weight or reps in basic moves like squats, deadlifts, presses, and rows.
5. Stay consistent with easy tracking and clear limits — Set a weekly LA budget — for example, “no seed oils at home, max one restaurant meal.” Treat it like a game: five clean days earns one flexible meal. Track three signals for two weeks: morning energy, digestive comfort, and post-meal clarity. If any trend slips, revisit the ladder or hidden oils.
Build a default menu: eggs and fruit; white rice with beef cooked in butter or ghee; potatoes and vegetables finished with tallow; raw grass fed yogurt if tolerated. Keep these ingredients stocked so decisions stay easy. This approach fixes what drives the problem first — excess LA — then restores fuel handling, gut balance, and mitochondrial resilience with habits you control every day.
FAQs About LA and Cancer Risk
Q: Why is LA such a concern for cancer risk?
A: Excess LA from seed oils like soybean, corn, safflower, and sunflower oxidizes easily, creating toxic byproducts that damage DNA, proteins, and mitochondria. This sets off inflammation, weakens your gut barrier, and creates an internal environment that favors tumor growth.
Q: How much LA should I aim for in my diet?
A: Keep LA at 2% to 3% of total daily calories, down from the current U.S. average of 7% or higher. In studies, lowering LA intake to this range reduced oxidative stress markers by about 20% within 12 weeks.
Q: What foods should I use instead of seed oils?
A: Swap out industrial seed oils for low-LA fats like grass fed butter, ghee, beef tallow, or coconut oil. Cooking at home makes it easier to control your fat sources, and checking labels helps you avoid hidden seed oils in processed foods.
Q: How do I restore gut health while lowering LA?
A: A two-phase “carbohydrate ladder” works best: start with easy-to-digest foods like white rice and pulp-free fruit juice to restore energy, then gradually add fiber-rich foods like fruit and root vegetables to rebuild beneficial bacteria without overwhelming your gut.
Q: What daily habits help repair my cells and reduce cancer risk?
A: Time-restricted eating, quality sleep, stress management, and regular exercise all support autophagy and mitochondrial renewal. Consistency matters more than perfection — walking after meals, lifting progressively heavier weights, and keeping a simple low-LA menu at home all help strengthen your defenses.
Bioenergetic Expert Warns Against Misguided Cancer Treatment Trends, Offers New Insights
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/10/12/bioenergetic-expert-warns-cancer-treatment-trends.aspx?
Analysis by Dr. Joseph Mercola October 12, 2025
Story at-a-glance
- Cancer occurs when cells abandon efficient mitochondrial energy production for glycolysis, creating lactic acid buildup and cellular dysfunction
- Estrogen drives cancer progression by forcing cells into glycolysis, while protective hormones like progesterone, testosterone, and pregnenolone counteract these harmful effects
- Environmental toxins including pesticides, plastics, soy, flax, and blue light waves act as endocrine disruptors, creating estrogen dominance and damaging mitochondrial function
- Standard cancer treatments like chemotherapy backfire by leaving cellular debris that triggers inflammation throughout the body, spreading the disease further
- Therapeutic approaches using aspirin, carbon dioxide, B vitamins, and hormone optimization restore healthy cellular energy production and guide damaged cells toward apoptosis
In an interview by the Rooted in Resilience podcast, bioenergetic researcher Georgi Dinkov provided an update on his research regarding the pitfalls of common cancer treatments, arguing that this approach often goes in the wrong direction. Instead of focusing on what fuels tumors, many doctors target hormones in ways that may worsen the disease.1 He also discussed innovative strategies that result in better outcomes.
All these and more, are discussed in the podcast. I encourage you to listen to it, as it contains a wealth of new information that will change the way you think about cancer and the promising treatments that will be available in the future.
Why Do Cells Become Cancerous?
According to Dinkov, cancer is not just about random mutations, as mainstream medicine often teaches. Instead, he described it as your body falling back on an older, less efficient way of producing energy. But when stress or toxins push your cells to rely on it all the time, you are left with uncontrollable cells.
• Your cells cannibalize their own mitochondria — Dinkov described this change as your cells dismantling their mitochondria. Once those engines are taken apart, the cells start depending on a faster but dirtier process that leaves behind waste like lactic acid. This is what keeps the cancer state alive. The more your cells rely on this shortcut, the more likely they are to keep breaking down instead of functioning normally.
• Many cancer cells are not beyond saving — If you improve the cellular environment, your cells often return to normal energy production. This means that cancer, at least in its earlier stages, doesn’t always need to be attacked or destroyed. Instead, giving the cells what they need to repair themselves can turn them back into healthy, functioning tissue:
“[I] recently was on another podcast with, Dr. [Thomas] Seyfried, who’s the one who demonstrated that it’s not the mutations that are causing the cancer. It’s the dysfunctional mitochondria. And his research, as well as mine, shows that you can reverse a cancer cell and make it normal again, but only in the circumstances where the mitochondria is not damaged completely.”
• What to do for cells that are too far gone — Dinkov said they should be guided toward a natural shutdown process called apoptosis. This is a built-in safety feature in your body that removes damaged cells. “If it’s severely damaged and the cell can and should be forced to commit apoptosis, which is the controlled self-destruction,” he says.
The 2 Energy Pathways in Your Cells
Dinkov described how your cells rely on two different ways of making energy. The first is oxidative phosphorylation, which happens inside your mitochondria. This is the clean, high-powered method your cells are designed to use. The second is glycolysis, which takes place outside the mitochondria. Glycolysis is faster but much less efficient, producing only a small amount of energy along with a lot of waste products.
• When your cells begin depending mostly on glycolysis, trouble starts — Dinkov explained that glycolysis doesn’t just mean less energy — it also changes the chemistry inside the cell. The buildup of lactic acid pushes your cells into a more reductive state, which signals them to break down their mitochondria even further. The result is a downward spiral where the cells lose their ability to return to normal function.
• The breakdown in energy production is central to cancer behavior — According to Dinkov, glycolysis is meant as a backup for short-term survival, but cancer locks cells into that mode permanently. If the mitochondria are not working properly, cells become aggressive, multiplying rapidly.
• Restoring oxidative phosphorylation is the key to turning the tide — If you can push energy production back into the mitochondria, your cells have a chance to function normally again. But if the mitochondria are too badly damaged, then the better option is for those cells to self-destruct through apoptosis. Either way, focusing on mitochondrial health rather than simply blasting cells with drugs or radiation offers a different healing pathway.
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How Estrogen Pushes Cancer Forward
Estrogen is a powerful force inside your body that changes how your cells make energy. Considering this, Dinkov argued that estrogen forces the cells to rely more on the backup system of glycolysis. This shift creates more lactic acid and weakens your mitochondria, pushing your cells toward a cancerous state.
• Other hormones balance your system — Progesterone, pregnenolone, testosterone, and dihydrotestosterone (DHT) provide a beneficial effect. Dinkov explained that these hormones help your cells resist estrogen’s effects by keeping energy flowing through the mitochondria.
• Here’s one example of how hormones protect against cancer — According to Dinkov, progesterone directly blocks estrogen’s activity at the cell level:
“So, first of all, pregnenolone, progesterone, to a smaller degree, DHEA [Dehydroepiandrosterone], testosterone dehydrogenase — they’re all aromatase inhibitors. So, they directly limit the synthesis of new estrogen no matter where it has been synthesized.
Every cell expresses the aromatase enzyme, which is the rate-limiting step in synthesizing estrogen. So, anything that that inhibits aromatase, you know, basically will decrease the production of estrogen.”
The Hidden Threats Around You
The environment you live in is stealthily shifting your body’s chemistry in ways that increase your risk of cancer.
• Toxic chemicals all around you fuel cancer risk — Dinkov explained that pesticides, plastics, and even foods like soy and flax carry compounds that act like estrogen once they enter your body. These are known as endocrine disruptors, and according to him, they create a constant state of estrogen dominance.
• Blue light exposure fuels cancer — Dinkov pointed out that the vast majority of people are exposed to blue light via fluorescent bulbs, which affect your health:
“Our mitochondria does not like blue light because blue light is toxic to bacteria, viruses, fungi, all these primitive microorganisms, which is probably another corroboration of the theory that mitochondria is originally, such an organism that fused with our primitive human cells because blue light is toxic to mitochondria as well.”
• Other side effects of blue light — Aside from increasing your risk of cancer, Dinkov noted that blue light affects your health in different ways. For example, if you sit under it for hours a day, such as being in an office, you’ll eventually develop headaches, cognitive disturbances and increased risk of mental health disorders.
Why Standard Cancer Treatments Might Backfire
As mentioned in the introduction, mainstream cancer treatments often create more harm than help. Dinkov explained that when doctors aggressively attack tumors with chemotherapy or radiation, the dying cells spill their insides into the bloodstream.
• Killed cancer put your immune system on overdrive — Once you kill cancer cells through pharmaceutical drugs, the debris acts like a danger signal to your body. The immune system reacts as if you are under attack from a major infection, spreading inflammation throughout your body. “A lot of the mitochondrial debris and the debris from the nucleus trigger the exact same pathways and receptors that bacteria or viral infections trigger,” he says.
• Inflammation shuts down your body’s preferred energy system — Oxidative phosphorylation takes a back seat. When that switch is flipped, healthy tissues across your body start acting more like cancer cells. “The entire body says, I’m under attack,” he explained, which pushes cells into the cancer metabolism instead of restoring balance.
This helps explain why many people see their cancer return after initially successful treatments. Dinkov said that doctors are very good at killing the primary tumor, but the aftermath often leads to scattered, aggressive new tumors appearing throughout the body. He described this as turning “a million little cancers, and it’s all over the body” because the environment has been shifted into the wrong metabolic state.
• Returning cancer cells to normal before apoptosis — Instead of going to war with cancer right away, Dinkov suggested another path. He argued that cancer cells can be coaxed back to normal function if energy production is restored:
“[M]ost cancer cells are still structurally normal, they are metabolically deranged, but they’re still normal. Some of them are too damaged, but it looks like there’s a small percentage. So really, the goal should be don’t immediately go on an all-out assault, right, which, it turns out to be self-destructive. Try to coax the cancer cell to act normal again and that can be done metabolically with various approaches.”
Why the Latest Research Isn’t in Research Journals Yet
Dinkov noted that his latest research on cancer hasn’t made it into mainstream medical journals, explaining that publishing bold results often triggers powerful pushback. “You should be ready with lawyers because they’re going to attack,” he said, noting that once a controversial study is challenged and retracted, your ability to publish again is severely damaged.
• Simply share the information — Instead of chasing recognition, Dinkov said he focuses on getting information directly to people. He’s already received confirmation from doctors around the world who are quietly using his protocols. One oncologist in Ireland, for example, emailed him saying several patients had their surgeries canceled because their tumors had completely disappeared.
• Nefarious forces are pushing back — Dinkov also pointed out how easy it is for his research to be challenged. Powerful interests in the cancer industry could run the same experiments and report different results. If that happens, journals often retract the original paper, which damages the credibility of the scientists involved. That fear, he said, is one reason many professors refuse to publish such controversial work, even if the data looks strong.
• Big Pharma wants to preserve the status quo — Dinkov noted that even if human trials confirm his approach, powerful resistance will remain. Cancer treatment today is a massive industry, and anything that threatens its profit model faces enormous barriers. For him, the biggest confirmation may not come from journals but from a grassroots movement of patients and doctors who have proven results:
“[I]f it works for sufficiently large number of people, then I don’t need to publish. In fact, I don’t care about publishing. Why do I need to give the enemies a sign that, you know, we’re brewing a resistance here and the resistance is working?”
There Are Ways to Bring Cells Back Toward an Optimally Healthy State
There are several tools that can help your cells return to healthy energy production instead of staying locked in the cancer state. Dinkov goes over them throughout the course of the podcast:
• Aspirin — You might think of aspirin only for pain or fever, but Dinkov described how it works inside your cells to slightly lower their internal pH. This acidic environmental shift gives cells a choice — if they’re still repairable, they switch back to the healthier oxidative phosphorylation, but if they’re too damaged, they self-destruct through apoptosis.
• Carbon dioxide (CO₂) — When you increase CO₂ in your body, it moves through your cells like a current, carrying electrons and helping energy flow more smoothly. Dinkov described carbon dioxide as doing the opposite of lactic acid — it encourages proper energy production and slows down cancer metabolism:
“[T]he acidic nature of the carbon dioxide molecule, it draws electrons across the cell as it moves, as it diffuses out of the cell. And that helps speed up the oxidative phosphorylation reaction. Also, carbon dioxide and lactate are inversely correlated in the body.”
• B vitamins — Vitamins B1 and B3 act as cofactors. Without them, the electron transport chain stalls out, and cells can’t make enough energy. In Dinkov’s research, combining aspirin with these nutrients restored energy flow in cells that had been struggling.
• Hormones — These include pregnenolone, which Dinkov described as the “structural cell stabilizer,” and testosterone. As mentioned earlier, progesterone blocks estrogen’s harmful effects as well. To learn how to use it properly and optimize your health, follow the instructions in the following sections.
Frequently Asked Questions (FAQs) About Cancer Growth and Treatment
Q: What drives cancer growth?
A: Bioenergetic researcher Georgi Dinkov explained that estrogen plays a central role in driving cancer by forcing cells into a backup energy process that produces lactic acid and weakens mitochondria. On the other hand, protective hormones like progesterone, pregnenolone, testosterone, and dihydrotestosterone (DHT) help balance the system by keeping energy flowing through mitochondria, making it harder for cancer to take hold.
Q: How does Dinkov view cancer compared to mainstream medicine?
A: Mainstream medicine often sees cancer as a problem of random mutations, but Dinkov described it differently. He said cancer is your body falling back on an old, inefficient energy system when mitochondria are damaged. Instead of being hopelessly broken, many cancer cells can be returned to normal if their environment is improved and healthy energy production is restored. Only the most damaged cells need to be removed through apoptosis.
Q: What role do mitochondria play in cancer?
A: Mitochondria are like the power plants of your cells. When they work well, they run on oxidative phosphorylation, an efficient way of making energy. But if stress or toxins damage them, your cells dismantle mitochondria and switch to glycolysis, a dirty backup process. This leads to lactic acid buildup, aggressive cell growth, and cancer behavior. Restoring oxidative phosphorylation gives cells the best chance to function normally again.
Q: How does the environment increase cancer risk?
A: Dinkov highlighted that the world around you is full of hidden stressors that push your cells toward cancer. Everyday chemicals such as pesticides, plastics, soy, and flax contain compounds that mimic estrogen, creating a constant hormonal imbalance. He also warned about blue light exposure from fluorescent bulbs and screens, which harms mitochondria, increases cancer risk, and contributes to headaches, mood issues, and even mental health problems.
Q: Why do common cancer treatments backfire?
A: Dinkov argued that aggressive treatments like chemotherapy and radiation shrink tumors but often make things worse overall. When large numbers of cancer cells are killed at once, they spill toxic debris into the bloodstream.
This triggers inflammation and shuts down oxidative energy production across the body, creating an environment where new, more aggressive cancers spread. Instead, he recommends supporting mitochondria so that repairable cells can return to normal, while the most damaged cells quietly shut down through apoptosis.
A Closer Look at Omega-3 Absorption — Fish Oil vs. Krill Oil
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/10/06/fish-oil-vs-krill-oil.aspx
Analysis by Dr. Joseph Mercola October 06, 2025
Story at-a-glance
- A large review of 26 clinical trials compared how well your body absorbs omega-3 fats from fish oil versus krill oil
- Krill oil raised omega-3 levels in the blood more efficiently at lower doses, while fish oil needed much higher amounts to have the same effect
- Krill oil’s unique phospholipid structure allowed it to slip into cell membranes more easily, making it a safer and more effective option for many people
- Unlike most fish oils that spoil easily, krill oil contains astaxanthin, a natural antioxidant that keeps it stable and resistant to rancidity
- Clinical trials show krill oil helps reduce knee pain and stiffness in people with osteoarthritis, improves skin hydration, elasticity, and barrier strength, and lowers liver fat
Omega-3 fats are essential for life itself, powering everything from the way your heart pumps to how your brain processes information. Your body can’t produce these fats on its own, which is why you need to obtain them from outside sources. Fatty fish like wild-caught salmon, sardines, and mackerel are traditional foods rich in omega-3s, while supplements such as fish oil and krill oil have become popular for those who want a concentrated dose.
The problem isn’t just getting omega-3s into your system — it’s whether your body absorbs and uses them effectively. Krill oil has gained attention because it delivers omega-3s in a phospholipid form, which slips into your cell membranes more easily. Fish oil, on the other hand, usually comes in triglyceride or ethyl ester forms, requiring more processing before your body can use it.
This structural difference changes how well you absorb the fatty acids and how much benefit you actually receive. A recent study published in Food Chemistry: X showed clear differences in absorption depending on both the omega-3 source and formulation.1 Understanding these differences directly affects the benefits you feel in your heart, brain, joints, and beyond.
Krill Oil Shows a Clear Edge Over Fish Oil in Absorption
For the Food Chemistry: X study, researchers analyzed 26 high-quality randomized controlled trials with data collected between 2003 and 2023.2 The goal was to compare how well your body absorbs omega-3 fats from different sources — fish oil and krill oil.
Researchers focused on key markers in the blood, such as the omega-3 index, maximum blood concentration, time to reach peak levels, and the total exposure over time. These are standard ways scientists measure how efficiently nutrients get into your system and how long they stay there.
• Krill oil raised omega-3s more at lower doses — The findings showed that krill oil was more effective than fish oil at raising blood omega-3 levels when given at lower doses, while fish oil needed higher amounts to achieve a similar effect. When dosages were under 2,000 milligrams (mg), krill oil consistently outperformed fish oil.
This means if you take krill oil, you could use a smaller dose and still improve your omega-3 status. Fish oil required higher intakes — sometimes above 3,000 mg — to move the omega-3 index upward in a meaningful way. The omega-3 index is the percentage of EPA and DHA in your red blood cell membranes, and higher scores are strongly linked to better heart and brain outcomes.
• Fish oil emulsions delivered strong short-term results but come with a downside — While standard fish oil capsules lagged behind krill oil, emulsified forms of fish oil were an exception. Emulsions are blends where the oil is broken into tiny droplets, making it easier for your digestive system to process. These emulsions increased peak blood concentrations of omega-3s more than either regular fish oil or krill oil, meaning your body gets a faster boost.
Fish oil emulsions do carry some downsides, however, and rancidity is one of the main concerns. Because emulsions mix oil with water to improve absorption, they have a much larger surface area exposed to oxygen compared to standard capsules. That makes them more vulnerable to oxidation, the chemical reaction that turns fats rancid.
When fish oil oxidizes, it produces harmful byproducts that increase inflammation instead of reducing it — the exact opposite of what you want from omega-3s.
• High-dose fish oil improved long-term levels but with serious trade-offs — Fish oil above 3,000 mg per day raised the omega-3 index more strongly than lower doses. However, the researchers cautioned that higher intakes also raised the risk of unpleasant side effects, including digestive upset and excessive blood thinning.
High doses of omega-3s, especially from supplements, have also been linked to an increased risk of atrial fibrillation, a serious heart rhythm problem.3 This means that while high-dose fish oil works, it comes with a price. Krill oil at lower doses delivered a safer path to similar benefits without forcing your body to handle such a heavy load.
• Krill oil phospholipids gave it a unique advantage — The key reason krill oil worked better at lower doses was its structure. In krill oil, omega-3s are attached to phospholipids, a type of fat that naturally makes up your cell membranes. Because your cells are already built from phospholipids, this form of omega-3 slips in more easily.
The researchers explained that phospholipids in krill oil have amphiphilic properties, meaning they dissolve well in both water and fat. This makes them more compatible with your digestive system and easier to transport into your bloodstream. Fish oil, by contrast, usually contains triglycerides or ethyl esters, which are less efficient because they require pancreatic enzymes and bile acids to be broken apart before absorption. That extra step slows absorption and reduces efficiency.
Krill Oil Eases Knee Osteoarthritis Symptoms
The differences in absorption and stability help explain why krill oil is being studied for more than just heart and metabolic health. Beyond improving how omega-3s are delivered to your cells, researchers have begun asking whether these benefits translate into relief for conditions linked to chronic inflammation, such as osteoarthritis.
That’s where the next study comes in — a closer look at how krill oil performs for people struggling with knee pain and mobility challenges. The study, published in Medicine (Baltimore), pulled together data from five randomized controlled trials involving 730 people diagnosed with knee osteoarthritis.4 The researchers wanted to see whether krill oil supplements were effective at relieving symptoms like pain, stiffness, and difficulty with daily movement.
• Study participants were mostly middle-aged and older adults — The people included in these trials were adults aged 30 to 85 years with mild to moderate knee osteoarthritis.
Some had additional issues like cardiovascular disease or rheumatoid arthritis, but the main focus was on knee pain and reduced mobility from osteoarthritis. Participants received krill oil in doses ranging from 2 to 4 grams per day, while control groups received placebos such as vegetable oils or inactive capsules. Treatment lasted from one month to 24 weeks depending on the trial.
• Krill oil improved stiffness, pain, and physical function — Participants taking krill oil reported less stiffness, reduced knee pain, and better overall joint function. These numbers reflect moderate improvements that make daily tasks like standing up, climbing stairs, or walking more manageable. For people living with stiff, painful knees, these small but meaningful changes translate into greater independence.
• Side effects were rare and showed no difference from controls — When researchers looked at side effects, they found no significant differences between krill oil and placebo groups. Safety was comparable — krill oil did not cause more adverse effects than standard care. This reinforces the idea that krill oil is safe for most people when taken in typical doses.
• Possible mechanisms include anti-inflammatory and antioxidant effects — Scientists believe the benefits of krill oil stem from its high content of omega-3 fatty acids (EPA and DHA) and the antioxidant astaxanthin. Omega-3s reduce the activity of inflammatory pathways in your body, which lowers the release of chemicals that drive joint swelling and pain.
Astaxanthin adds an extra layer of protection by neutralizing free radicals — unstable molecules that damage joint tissues and worsen osteoarthritis. Together, these compounds create a protective environment that slows down joint damage and eases symptoms.
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Krill Oil Supports Smoother, Better-Hydrated Skin in 12 Weeks
Krill oil’s benefits also extend to your skin. In a study published in the Journal of Cosmetic Dermatology researchers ran two placebo-controlled pilot trials testing 1 g and 2 g of krill oil per day for up to 12 weeks.5 The goal was straightforward: does daily krill oil improve transepidermal water loss — a marker of skin barrier strength — surface hydration, elasticity, and the omega-3 index compared with placebo?
• Omega-3 status rose and skin barrier loss fell — Krill oil significantly raised the omega-3 index versus placebo in both studies. The authors noted “dose-dependent improvements” in skin barrier strength, hydration, and elasticity compared to placebo. While benefits were seen for both groups, they were greater at 2 grams per day.
• Hydration and elasticity improved meaningfully — Compared with placebo, hydration increased at 12 weeks, and elasticity rose, with large effect sizes, indicating robust, visible changes in skin properties. In other words, skin held water better and bounced back more readily. Gains emerged by week six and continued to week 12.
• Mechanisms likely involve membrane lipids, ceramides, collagen, and hyaluronic acid — The authors noted krill oil’s EPA/DHA in phospholipid form supports membrane structure and may influence barrier lipids like ceramides; preclinical work cited in the paper links krill oil to higher skin collagen and hyaluronic acid gene expression and protection from ultraviolet-B-induced inflammation, aligning with the human improvements in skin barrier strength, hydration, and elasticity.
For normal-to-slightly-dry skin, 1–2 g/day krill oil for 12 weeks strengthened the barrier, increased moisture, and improved elasticity, with larger gains at 2 g/day and outcomes tied directly to rising omega-3 index—an objective marker you can track.
Krill Oil Dials Down Liver Fat in Obesity
Liver health also benefit from krill oil. Published in Nutrients, a mouse-and-cell study tested Antarctic krill oil against a high-fat diet to see whether it curbs fatty liver and oxidative stress, while also mapping the exact liver signaling pathways involved.6 Male mice were fed a high-fat diet for 60 days and received krill oil at 400 mg/kg per day.
• Liver fat dropped and “bad” lipid patterns eased — Compared with high-fat diet alone, krill oil lowered liver triglycerides and reduced visible liver fat. Blood lipids shifted in a favorable direction alongside improved atherogenic indexes that estimate artery risk.
• Krill oil helped the liver fight damage from stress — Eating a high-fat diet caused more “wear and tear” inside the liver by raising harmful byproducts (MDA) and lowering the activity of protective enzymes. Krill oil reversed this trend: it lowered MDA and boosted the activity of key liver defenses. That means less damage and stronger protection in the organ that processes most of your fat.
• Lab tests showed how krill oil interacts at the enzyme level — Computer modeling revealed that compounds in krill oil — including astaxanthin, EPA, and DHA — physically fit into the cholesterol-making enzyme in ways that explain why it slows cholesterol production. This provides a biological explanation for the cholesterol-lowering effects seen in the study.
• Fat storage outside the liver trended down as well — Krill oil cut down belly fat in mice fed a high-fat diet, suggesting it doesn’t just help your liver but may also improve how fat is stored across your body.
Practical Steps to Make Omega-3s Work Better for You
If you’re trying to decide between fish oil and krill oil, it helps to know how differently they work in your body. Fish oil delivers omega-3s attached to triglycerides, while krill oil carries them in phospholipids — the same fats that make up your cell membranes.
That simple difference means krill oil slips into your cells more easily and delivers its benefits more efficiently. On top of that, krill oil contains astaxanthin, a natural antioxidant that keeps the oil stable and resists rancidity, something standard fish oils struggle with. Here’s how you can put this knowledge to use.
1. Choose krill oil for better absorption and added protection — If you’re taking omega-3s in supplement form, consider switching to krill oil. Its phospholipid-bound EPA and DHA integrate directly into your cell membranes, which means your body makes better use of every milligram. In clinical research, krill oil improved liver fat levels and lowered oxidative stress in just two months.7You also get the added bonus of astaxanthin, which makes krill oil less likely to go rancid compared to fish oil.
2. Focus on omega-3-rich whole foods — If you’d rather rely on your plate instead of a capsule, focus on wild-caught fatty fish such as Alaskan salmon, sardines, anchovies, and mackerel. These foods naturally deliver omega-3s in a balanced form that supports inflammation control and helps your liver handle fat more effectively. Eating fish a few times a week is one of the simplest, most natural ways to keep your omega-3 status strong.
3. Skip cheap fish oils that work against you — If you’re grabbing a bargain bottle of fish oil, you’re doing more harm than good. Many low-quality oils oxidize quickly, especially if they’re stored in warm or bright conditions. Once oxidized, fish oil produces compounds that fuel inflammation instead of calming it. Krill oil is naturally protected by astaxanthin, which keeps it stable and safe to use over time.
4. Avoid overdoing your intake — If you think more omega-3 is always better, think again. High-dose supplements — especially fish oil — have been linked to increased risks such as atrial fibrillation, a dangerous heart rhythm disorder.8 You don’t need megadoses to see real benefits. A food-first approach paired with a moderate amount of krill oil is enough to support your heart, brain, and liver without tipping into risky territory.
5. Clean up your fat sources to let omega-3s work — If you’re still eating ultraprocessed foods loaded with seed oils like soybean, canola, corn or sunflower oil, you’re making it harder for omega-3s to do their job. These oils flood your system with linoleic acid, which worsens inflammation and crowds out omega-3 activity.
Replace them with healthier fats like grass fed butter, tallow and ghee, while using krill oil or fatty fish as your main omega-3 sources. This shift removes the roadblocks and lets the benefits of omega-3s fully reach your cells.
FAQs About Krill Oil vs. Fish Oil
Q: Why are omega-3 fats so important for health?
A: Omega-3s are essential fats that your body can’t make on its own. They power everything from your heart rhythm to brain function. You need to get them from outside sources like fatty fish or supplements such as fish oil and krill oil.
Q: How is krill oil different from fish oil?
A: Krill oil carries omega-3s in phospholipids, which match the structure of your cell membranes, making absorption more efficient. Fish oil usually delivers them in triglyceride or ethyl ester forms, which require more processing before your body can use them.
Q: What does the research say about krill oil’s absorption compared to fish oil?
A: A study in Food Chemistry: X found krill oil raised omega-3 blood levels more effectively at lower doses, while fish oil needed higher amounts to get similar results.9 Fish oil emulsions gave a quick boost but are more prone to rancidity, and high-dose fish oil carries risks like digestive upset and atrial fibrillation.
Q: Does krill oil help with joint pain from osteoarthritis?
A: Yes. A meta-analysis in Medicine (Baltimore) reviewed five clinical trials with 730 participants and found krill oil improved stiffness, reduced knee pain, and enhanced physical function in people with knee osteoarthritis.10 Side effects were minimal and similar to placebo.
Q: Are there other benefits of krill oil beyond heart and joint health?
A: Research shows krill oil supports skin hydration and elasticity, strengthens your skin barrier, and reduces liver fat and oxidative stress in obesity models.11,12 These benefits come from its unique phospholipid omega-3s plus astaxanthin, a natural antioxidant that protects cells and prevents rancidity.
Do Spicy Foods Hold the Key to Better Gut and Heart Health?
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/09/06/spicy-foods-gut-heart-health.aspx
Analysis by Dr. Joseph Mercola September 06, 2025
Story at-a-glance
- Spicy foods change the balance of bacteria in your gut, encouraging growth of helpful microbes that support digestion and reduce harmful ones
- Regular intake of chili peppers has been linked with longer lifespan, optimized cholesterol levels, and stronger cardiovascular health
- The compound capsaicin, which gives peppers their heat, triggers calorie burning and metabolic benefits that support weight control
- Too much spice irritates the digestive tract, so paying attention to your personal tolerance is key to enjoying the benefits without discomfort
- Adding spice gradually and pairing it with soothing foods like grass fed yogurt makes it easier to build tolerance while supporting overall health
Spicy foods carry a reputation for being both powerful and polarizing. In some traditions, chili peppers were prized for their healing properties, while in others they were avoided for fear of stomach irritation. Today, science is showing us that both perspectives hold some truth — these fiery foods improve health in surprising ways, but only when your body handles them well.
Capsaicin, the active compound in chili peppers, is the driver of these effects. It does more than just create a burning sensation on your tongue. Once inside your body, it sparks changes that touch nearly every system, from your gut bacteria to your heart and metabolism. That means your daily meal choices — whether you reach for something bland or something spicy — could be shaping your long-term health in ways you don’t immediately feel.
What makes this story even more interesting is how your body interacts with spice at the microbial level. Your gut isn’t just a passive player — it actually processes capsaicin, changes in response to it, and reshapes your health as a result. These shifts aren’t only about digestion. They ripple outward, influencing inflammation, energy balance, and even how long you live.
This double-edged nature of chili peppers, where the right amount brings benefits and excess causes problems, sets the stage for a closer look. The latest research is uncovering how spice alters your gut environment, metabolism, and cardiovascular health, offering new insight into why something as simple as what’s on your plate matters so much.
Spicy Foods Reshape Your Gut and Liver in Surprising Ways
Research published in Metabolites examined how capsaicin is absorbed, broken down, and circulated in the body.1 The scientists wanted to understand not only how the digestive system processes this compound but also how it influences gut microbes and liver metabolism. By focusing on these two systems, the study revealed new insights into how spicy foods deliver both health benefits and possible risks.
• Researchers highlighted how capsaicin is absorbed and used — Once eaten, capsaicin doesn’t just pass through your stomach and intestines. Instead, it’s actively broken down by enzymes in your gut and liver, with gut microbes playing a key role in this process. The findings showed that certain bacteria thrive when exposed to capsaicin, while others decline, meaning that the balance of your gut microbes changes based on how much spicy food you eat.
• Gut microbes were shown to reshape themselves in response to spice — The study found that bacteria linked to better gut health, reduced inflammation, and stronger immune defenses increased in number when capsaicin was present. On the other hand, harmful bacteria that drive inflammation were reduced. This dynamic effect highlights how food choices directly affect which microbes survive and flourish inside you.
• Researchers linked these microbial shifts to measurable health benefits — Capsaicin was shown to reduce oxidative stress, which is a type of cellular damage caused by free radicals. By calming inflammation and boosting beneficial bacteria, spicy foods supported a healthier gut environment. Since gut health influences everything from mood to immunity, these changes could have wide-reaching benefits for overall wellness.
• The liver was also shown to respond to capsaicin intake — Your liver plays a central role in metabolizing capsaicin, influencing how it circulates throughout your system. This process not only detoxifies the compound but also creates metabolites that exert their own effects on cells. The researchers emphasized that the liver-gut interaction is key for understanding how capsaicin impacts long-term health.
• Dose was shown to matter greatly — The study made clear that too much capsaicin could irritate the digestive tract, leading to discomfort or worsening conditions such as reflux or ulcers. But at balanced levels, the effects were positive, showing the importance of moderation. This means you don’t have to drown your meals in hot sauce to gain benefits — smaller, consistent amounts of spicy food are enough to encourage helpful gut shifts.
How Spicy Foods Trigger Beneficial Reactions in Your Body
Researchers found that the power of chili peppers comes from capsaicin’s effect on tiny nerve endings that sense heat and pain.2 When capsaicin activates these receptors, it sets off signals that affect digestion, help your body burn fat, and support heart function. Put simply, your body treats capsaicin like a burst of heat, and this mild stress sparks protective changes that, over time, make you stronger and more resilient.
• Additional pathways showed anti-inflammatory activity — Capsaicin reduced pro-inflammatory molecules in the gut and bloodstream. This helps explain why people who eat spicy foods regularly often show lower risks of heart disease and metabolic problems. By keeping inflammation under control, capsaicin supports healthier blood vessels and organs.
• The study highlighted the importance of the gut-liver connection — By showing that the liver not only processes capsaicin but also influences how it shapes the gut microbiome, researchers uncovered a powerful two-way system. This finding suggests that dietary spice has more complex effects than previously understood, linking digestion, metabolism, and immune function into one interconnected pathway.
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Expert Insights on Chili Peppers and Your Body
An article from University Hospitals asked a simple but important question: is eating spicy food a danger to your health, or is it actually beneficial?3 Experts weighed in on both the risks and rewards, breaking down how chili peppers and capsaicin influence digestion, metabolism, and long-term well-being.
• Risks were highlighted for specific digestive conditions — Spicy foods sometimes aggravate acid reflux symptoms by relaxing the lower esophageal sphincter, the muscle that normally keeps stomach acid from flowing back up. For those with irritable bowel syndrome (IBS), spicy food was described as a “common trigger” for flare-ups.
• Spice benefits heart health and metabolism — Capsaicin has been linked to reduced blood pressure and improved circulation. Some evidence suggests that regular spice intake supports weight management by increasing calorie burn and reducing appetite.4 One doctor noted that populations who consume spicy food more frequently often show lower rates of heart disease-related mortality, giving a strong case for moderation instead of avoidance.5
• Spicy foods are linked to living longer — A large BMJ study showed that people who ate spicy food six or seven times a week had a lower overall risk of death compared to those who ate it less than once a week.6 This suggests that regularly adding chili peppers to your meals could have lasting effects on your lifespan.
• Capsaicin helps calm inflammation and support gut balance — Instead of irritating the stomach as many assume, studies show it reduces acid production and lowers the risk of ulcers. It also encourages the growth of healthy gut bacteria while suppressing harmful ones, leading to better digestion and less inflammation over time.
Practical Steps to Use Spice Wisely
If you enjoy spicy food, the goal isn’t to cut it out of your life. The smarter approach is to make spice work for you while protecting your gut. Think of it like training your body — too much too fast overwhelms you, but steady, mindful exposure helps you build resilience. Here’s how to take control and enjoy the benefits without the drawbacks.
1. Start slow and build tolerance — If you’re new to spicy foods, ease in with small amounts instead of loading up your plate all at once. Your body adapts over time, and this gradual approach reduces the chance of cramps or diarrhea. It’s like building muscle — you start with lighter weights and work your way up, and the same goes for adding spice to your diet.
2. Pair spice with nutrient-dense meals — Use chili peppers and hot spices to flavor vegetables and grass fed beef. Spicy wings with fries will inflame your system, but grass fed beef or stir-fried veggies with chili flakes deliver both taste and health benefits. Your body gets the protective nutrients it needs while spice adds a boost to your metabolism and circulation.
3. Identify your personal triggers — If you have IBS or acid reflux, pay attention to how your body reacts. Keep a simple food journal where you jot down what you ate and how you felt afterward. This way, you can spot patterns quickly and decide which meals to scale back on without guessing.
4. Balance spice with soothing foods — Adding grass fed yogurt or other creamy textures alongside spicy meals softens the burn and helps your stomach tolerate the meal better. If you’re sensitive, this trick lets you still enjoy spicy dishes without setting off digestive discomfort.
5. Use spice for long-term health, not just flavor — Capsaicin, the compound that gives chili peppers their heat, supports circulation and heart health when consumed regularly. By weaving spice into your routine in balanced ways, you’re not only making food more exciting — you’re giving your heart, gut, and metabolism an extra edge.
FAQs About Spicy Foods
Q: What does the latest research say about spicy foods and gut health?
A: A study published in Metabolites found that capsaicin reshapes the gut microbiome by encouraging helpful bacteria to grow while suppressing harmful ones.7 This shows that spice doesn’t just pass through your system — it actively changes it.
Q: How do spicy foods affect the rest of my body beyond digestion?
A: When capsaicin activates your heat and pain receptors, it sparks body-wide effects, including burning more calories, optimizing cholesterol, and lowering your risk of cardiovascular disease. Regular spice intake has also been linked with longer lifespan.
Q: Are there risks to eating spicy foods?
A: Yes. While moderate amounts are beneficial, too much capsaicin sometimes irritates the digestive tract and triggers flare-ups in people with reflux or IBS. Paying attention to your own tolerance is essential.
Q: What’s the best way to add spice to meals without upsetting my digestion?
A: Start slow, pair chili peppers with nutrient-rich foods like vegetables and grass fed beef, and balance heat with soothing foods such as grass fed yogurt. Gradual exposure helps your body adapt, so you gain the benefits without discomfort.
Q: How does spice contribute to my long-term health?
A: Capsaicin supports cardiovascular and gut health, improves circulation, and helps regulate metabolism. By using spice consistently and in balanced amounts, you make your meals more flavorful while also supporting your heart and digestive health.
– Sources and References