Latest Health Trends: Pause or Proceed?

Patients come to us for health optimization, and part of this involves looking to see what can be done in the day-to-day to improve wellness. We hear about new trends often made popular by people who can’t claim to be experts in health, but some of these trends can support a well-rounded lifestyle. Let’s talk about ones that come up at the office most often and look at what the evidence shows us.

Oat milk – yay or nay? The once very trendy oat milk has had an understandable backlash recently. Oats, as we know, are carbohydrates and while grains can be beneficial by providing fiber – the process of making oat milk involves breaking down starches, making them quicker to digest. The amount it raises your blood sugar depends on how it’s consumed.

If you drink oat milk without fiber, protein, or fat to balance it out, or on its own on an empty stomach like in a latte or on cereal, it will cause your blood sugar to spike quickly. Blood sugar spikes are inflammatory, cause inconsistent energy levels, and lead you to have more cravings throughout the course of a day. Many of the oat milks out there are pesticide- and chemical-heavy and have a lot of additives and inflammatory oils and gums.

Our personal favorites are unsweetened and unflavored almond milks and coconut milk. Almond milk is packed with monounsaturated fats (MUFAs), calcium, selenium, and vitamin E MUFAs, help to lower cholesterol levels. Vitamin E is an antioxidant that can help protect your skin from sun damage. Calcium – optimally obtained through your diet versus in supplements – is vital for important bones and osteoporosis prevention. A cup of almond milk can give you more than 300 milligrams of calcium, depending on which brand you use.

Coconut milk’s healthy fats improve blood sugar and contain ketones that help you feel full, which prevents overeating and promotes weight loss. It has antibacterial and anti-ulcer properties that can help nourish the gut’s lining. Lastly, it contains the antioxidant lauric acid, which may improve heart health by preventing stroke and heart disease.

A note to parents (and grandparents): While we can debate the pros and cons of cow’s milk for ourselves, some studies have shown that cow’s milk (if a child does not have an allergy to it) help children grow taller as compared to milk alternatives. This is likely due to the presence of growth-promoting nutrients like protein, calcium, and IGF-1 (insulin-like growth factor 1). The study showing a 20% increase in height and weight among children who drank cow’s milk is an old one, published in 1928. More recent studies have mixed results, but a 2017 study published in the American Journal of Clinical Nutrition did find that children who drank three cups of cow’s milk daily were 1.5 centimeters taller than those who drank the same amount of non-cow’s milk. The nutrients found in cow’s milk are not limited to milk. So, if avoidance of cow’s milk is preferred or necessary, just be sure to get these nutrients from other food sources.

Alkaline vs. hydrogen water: So many different water trends and products are on the market, but two specific types have caught our attention – hydrogen water and alkaline water. As an evidence-based functional medicine physician, I will do a deeper dive into the scientific rational and purported benefits of incorporating each into a holistic health regimen. Understanding the difference will enable you to to choose the best one for your individual scenario.

Alkaline water differs from regular tap water due to its higher pH level – ranging from 8 to 10, achieved through processes like ionization or the addition of alkaline materials such as calcium, magnesium, and potassium. Potential health benefits include enhanced hydration and detoxification support.

Alkaline water contains alkaline minerals that act as antioxidants, potentially reducing oxidative stress by neutralizing harmful free radicals. This antioxidative effect could protect cells from damage and support overall cellular health.

Research does support that alkaline water rich in minerals like calcium and magnesium may help maintain bone health. These minerals can potentially neutralize acid in the bloodstream, reducing the need for calcium leaching from bones and supporting bone density.

In addition, alkaline water can neutralize stomach acid, which may offer relief from reflux symptoms for some individuals. Please note that individual responses can vary.

Lastly, for athletic performance, maintaining optimal pH balance is crucial for muscle function and athletic performance. Some proponents suggest that alkaline water may help buffer lactic acid buildup during intense exercise, potentially reducing muscle fatigue and enhancing endurance.

So, what’s the deal with hydrogen water? Simply put, hydrogen water is water enriched with molecular hydrogen (H2) gas. This hydrogen gas acts as a powerful antioxidant that can selectively neutralize harmful free radicals in the body. Unlike traditional antioxidants, such as vitamins C and E, molecular hydrogen is unique due to its small size and ability to penetrate cellular compartments, including the mitochondria and nucleus, where oxidative damage often occurs.

The production of hydrogen water typically involves dissolving hydrogen gas into purified water under high pressure, creating a solution with enhanced antioxidant properties. Alternatively, hydrogen can be generated through chemical reactions using magnesium or other reactive metals in water, producing hydrogen gas that dissolves into the water.

The primary health benefits of H2 water include antioxidant protection, reduction of oxidative stress, and improved cognitive function. Molecular hydrogen is the smallest antioxidant, capable of entering cells and neutralizing harmful free radicals.

Reducing oxidative stress, which is caused by an imbalance between free radicals and antioxidants in the body, can slow down the aging process. Hydrogen water’s ability to selectively neutralize harmful free radicals helps mitigate oxidative damage, thereby potentially reducing the risk of chronic conditions such as cardiovascular disease, neurodegenerative disorders, and certain cancers.

The brain is particularly vulnerable to oxidative stress due to its high oxygen consumption and lipid content. Preliminary research indicates that hydrogen water may protect against neurodegenerative diseases and support cognitive function by reducing oxidative damage and inflammation in the brain. Some studies suggest that hydrogen-rich water improves cognitive function.

The choice between hydrogen water and alkaline water depends largely on what your individual needs are. While alkaline water emphasizes balancing body pH and detoxification, hydrogen water focuses on providing antioxidant support improving cognitive function.

Mouth taping: Another relevant health topic that comes up often at our longevity practice – and has gone viral as of late – is mouth taping, which focuses on improving breathing techniques and sleep quality.

Sleeping with the mouth open and breathing through the mouth can cause people to wake up still feeling tired and with a dry mouth, which has been found to contribute to bad breath, tooth decay, and gum disease. In addition, people who breathe through their mouths often develop a long, narrow face with a narrow jaw and high palate.

David Asprey, our favorite biohacker, talks about this all the time. It simply involves taking paper tape over your lips at night to keep your mouth closed to promote nasal breathing.

Nasal breathing has a myriad of health benefits – helping to filter, humidify, and warm the air before it enters the lungs, which helps overall respiratory health. It reduces the incidence of snoring and therefore sleep disturbances. Nasal breathing also produces a gas called nitric oxide which lowers blood pressure, increases blood flow and improves brain function. Lastly, nasal breathing can improve facial and jawline structure, especially with growing bones.

The takeaway: There are plenty more health trends – new ones every week – and interestingly the more surprising or shocking, the more likely it is to hit your feed. After all, imaginative content often takes precedence over what is evidence-based and expert-approved. Be sure to consider everything with a discerning eye and pause before proceeding. Health optimization is multifactorial and must be personalized for your biology and lifestyle. Remember to practice helpful trends in the setting of a well-rounded lifestyle with optimized sleep, fitness, and nutrition – the biggest and most reliable health trends of all.