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Astragalus, also known as Milkvetch or huáng qí in Chinese, is an herbal medicine used for hundreds of years. Chinese uses its roots in traditional Chinese medicine. One of the few all-purpose herbs used, it is believed to support many biological functions.
Even though Astragalus has over 2,000 species, using only two are principally in supplements – Astragalus mongholicus and Astragalus membranaceus. The central part of the plant utilized for medicinal purposes is its roots. You can create powders, capsules, and liquid extracts with their roots.
Pharmacological research has shown that the extract of Astragalus herbal medicine (Astragalus membranaceus) can benefit us. It increases telomerase activity and has immunoregulatory, antihyperglycemic, hypolipidemic, diuretic, antioxidant, and anti-inflammatory effects.
Immune System Support
Corroborated by various research studies, one of the significant benefits of Astragalus is its ability to support immune system function. According to Integrative Cancer Therapies studies, Astragalus increases the production of white blood cells (notably T cells and macrophages). Astragalus significantly boosts the immune system.
According to the Alternative Medicine Review, intramuscular injections of Astragalus for 3-4 months in patients with coxsackie-B viral myocarditis resulted in a significant increase in NK-cell activity. The patients consequently enjoyed an improvement in symptoms and general condition compared to pre-treatment levels.
Animal studies show that Astragalus also helps in killing viruses and bacteria. For instance, in a study that examined the effect and mechanism of Astragalus membranaceus on coxsackie B3 (CVB3) virus RNA in mice. The copy numbers of CVB3-RNA and the histologic necrotic sizes in myocardial tissues of AM improve. Treated infected mice were significantly smaller than that in infected normal saline-treated mice (P < 0.01, P < 0.05), respectively.” In conclusion, Astragalus has proven itself beneficial for the immune system.
Blood Sugar Health
In addition to supporting the immune system, Astragalus helps maintain healthy blood sugar levels. It is excellent herbal medicine. One study showed that taking 40-60g of Astragalus daily for four months can be beneficial. It improves post-meal and post-fasting blood sugar levels in individuals with Type 2 diabetes.
Similarly, in an animal study published in the Journal of Ethnopharmacology, the researchers examined whether treatment with the astragalus polysaccharide (from Astragalus membranaceus) improves insulin sensitivity in insulin-resistant mice. They observed that the astragalus treatment ameliorated hyperglycemia and insulin resistance. Interestingly, the Chinese frequently use Astragalus herb in traditional Chinese medicine to maintain blood sugar levels.
Heart Health Support
The profound benefits of Astragalus also extend to the heart. Many believe that the Astragalus can improve heart function by widening the blood vessels and increasing the amount of blood pumped from the heart. In one study, experts examined the effects of Astragalus on cardiac function. Administering Astragalus 2.25g twice daily to patients suffering from heart failure over two weeks, alongside conventional treatment. At the end of the study, patients who received the Astragalus enjoyed a more significant health function improvement than those who received traditional therapy only.
The result is impressive in a similar study where cardiovascular patients were given 60g of Astragalus per day by IV, alongside conventional treatment. The patients enjoyed more significant improvements compared to those receiving only conventional treatments.
Optimal Kidney Function
Many believe that Astragalus aids kidney functions. It improves blood flow, as well as markers of kidney function, such as protein content in the urine. For instance, Astragalus strengthens proteinuria – a condition characterized by abnormal amounts of protein in the urine. There is a study about Astragalus’s efficacy in treating chronic kidney disease. The result is that Astragalus significantly decreased 24-hour proteinuria at the end of treatment.
Astragalus may also help improve bacterial flora in individuals with reduced kidney functions. According to a study published in the Cochrane Database of Systematic Reviews, 7.5-15g of Astragalus taken daily for 3-6 months caused a 38% reduction in the risk of infection in patients with nephrotic syndrome with no serious adverse events reported. However, it requires more research. The existing evidence indeed reveals that Astragalus is excellent news for kidney function and, by extension, overall health.
Considered the herb of longevity, it has stood the test of time in proving itself as the king of herbs.
The human Gut contains trillions of bacteria inside our body, also called gut flora or microbiome. Those tiny unicellular organisms play an unfathomable role in overall health. Healthy gut flora improves gut health, heart health, brain health, weight management, and blood sugar regulation.
While most of these thousands of bacterial species are friendly, others are not. The friendly ones have several benefits, including aiding digestion, vitamin K production, folate production, and destroying harmful bacteria. However, specific day-to-day diet and lifestyle choices can negatively impact the population of these friendly bacteria – and overall health.
Gut flora diversity is critical for a healthy microbiome, as it enhances recovery from harmful physiological disturbances. Unfortunately, the western diet is losing due to the economic pressures associated with increased food production. The bulk of diversity once pervaded it over the past few decades. FAO (Food and Agriculture Organization) mentions 75 percent of the world’s food comes from only 12 plants and five animal species. That is not very good for our microbiomes, mainly since the western diet rarely includes all food sources.
In 2010, a study compared human intestinal microbiota from children characterized by a modern western diet and those on a rural diet (composed mainly of whole foods with high fiber content). Researchers found that the children on a rural diet had a more diverse gut flora and better gut health.
So, what do you do? Eat a more diverse array of foods – specifically whole foods. Unlike their highly processed counterparts, whole foods generally contain a more comprehensive range of nutrients, encouraging the growth of diverse bacterial species.
Prebiotics are a kind of fiber that passes through the Gut without being digested. Although eating this kind of fiber may seem like a waste of digestion time. But in reality, it encourages the growth of friendly bacteria in the Gut. For instance, high-fiber fruits such as apples with indigestible pectin make up 50% of their total fiber content. It has have shown to promote the growth of helpful microbes like Bifidobacteria.
A total lack of prebiotics in your diet may prove harmful to your digestive health because it slows down the development and diversity of your gut flora. So, for proper microbiome development, you must incorporate foods rich in partially digestible or indigestible fiber into your diet. This category includes oats, nuts, onions, garlic, leeks, asparagus, bananas, Jerusalem artichokes, lentils, chickpeas, and beans.
Sticking to a well-structured, fiber-rich diet plan can be challenging, so supplementing with prebiotic fibers may be an option. According to a study of 30 obese women, a daily intake of prebiotic supplements over three months significantly promoted the growth of bifidobacterium and Faecalibacterium, which are highly beneficial bacteria.
You’ve probably heard how excessive alcohol consumption is harmful to your liver, heart, and brain. Still, you probably didn’t know that chronic alcohol consumption can also induce dysbiosis and affect gut health.
A study compared the gut flora of 41 alcoholics with ten healthy individuals with little or no daily alcohol consumption. The researchers found that 27% of the alcoholics suffered dysbiosis in their microbiome, while none of the non-alcoholics did.
A study compared the effects of three different kinds of alcohol (gin, red wine, and de-alcoholized red wine) on gut health. The gin has negatively affected the population of beneficial gut bacteria, while red wine improved it when consumed moderately. It is because red wine can have a polyphenol content.
Sleep deprivation links to various health problems, including heart disease and obesity. Research now shows that sleep deprivation also affects your microbiome health. According to a 2016 study, which examined the effects of short-term partial sleep deprivation on gut microbiota, the researchers observed that after two days of sleep deprivation (4 hours per night), some subtle but noticeable changes had occurred in the gut flora.
The sleep-deprived individuals showed “an increased Firmicutes: Bacteroidetes ratio, higher abundances of the families Coriobacteriaceae and Erysipelotrichaceae, and lower abundance of Tenericutes (all P < 0.05) – previously all associated with metabolic perturbations in animal or human models.”
For the sake of the microbiome, 6-9 hours of sleep each night is recommended. To achieve this, set and maintain a regular bedtime, cut out caffeine at least 6 hours before your rest, and turn off the lights, incredibly any blue light from electronic devices.
Many people skip regular exercise for various reasons, but inadequate activity perturbs multiple biological systems. Not only does it predispose us to weight gain, higher stress levels, and a higher chance of developing a chronic disease, but recent studies have shown it can also put your gut flora at a disadvantage.
According to a 2014 study published in Gut, the researchers found that professional rugby players “had a higher diversity of gut microorganisms, representing 22 distinct phyla,” almost twice the figure observed in the control group matched for age, gender, and body size.
In another study that examined the “differences in gut microbiota profile between women with an active lifestyle and sedentary women,” the active women enjoyed a higher population of beneficial bacteria such as Bifidobacterium and Akkermansia. The study, therefore, concluded that regular exercise at low-to-moderate intensities helps the gut flora.
Finally, suppose you want to enjoy all the benefits. In that case, a healthy microbiome can afford this 2019, eat a broader range of whole foods, take more prebiotics, minimize alcohol consumption, sleep more, and exercise regularly. Your Gut will thank you for it.
It is part one of a two-part series on the benefits of omega-3 fatty acids and fish oil. Stay tuned for part two about incorporating fish oil into a regular diet.
From supporting cardiovascular health to promoting ideal body composition to optimizing inflammatory pathways, omega-3’s substantive impact on various health issues has been well-documented. Here, we take a closer look at this versatile nutrient and its many applications.
Many research articles support the benefits of omega-3 fatty acids. Primarily for their ability to act as the body’s natural protection. For those patients recovering from a heart attack, omega-3 fatty acids aid in the healing process by helping with cardiac remodeling and enabling the heart to contract better. Omega-3 fatty acids also manage fibrosis in the region and impact the reduction of biomarkers for inflammation. Further, according to the Journal of the American Medicine Association, omega-3 fatty acids reduce cardiovascular disease risk.
Omega-3 fatty acids promote healthy body composition, improving lean and decreasing fat mass in healthy adults. Fish oil concentrates cause weight reduction in mice and appears to stop the animals from gaining weight when given free access to food. Additionally, omega-3 concentrates reduced the number of fat cells, especially in the abdominal region. Research shows that concentrated fish oil increases fat oxidation by activating genes that break down fat in the mitochondria and peroxisomes. These breakthroughs have allowed the development of new therapies for obesity and other metabolic diseases.
Those suffering from chronic pain have also sought relief from fish oil supplements. Studies suggest that daily omega-3s may help support healthy inflammatory pathways, thereby alleviating symptoms associated with inflammation. Another study showed that fish oil reduced the need for non-steroidal anti-inflammatory drugs (NSAIDs) in 59 percent of the neck and low-back pain patients.
There are three types of omega-3 fatty acids: Alpha-linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA).
Therefore, the best way to incorporate these essential nutrients into your diet is to eat fish rich in omega-3s. However, not all fatty fish are the same. SMASH fish—that is, salmon, mackerel, anchovies, sardines, and herring—are not only packed with omega-3s, but they’re also safer to eat thanks to low amounts of mercury. Comparatively, high-mercury fish, such as tuna, swordfish, orange roughy, and shark, are typically larger and tend to live longer. These two factors increase their mercury exposure. Eating these fish with good sources of omega-3 should be in low moderation due to their mercury levels.
Throughout history, humans consumed diets heavy on fish. Today, fish consumption is low. These physiologically-essential nutrients have become a nutritional deficit for many, thanks to western diets. It creates a dietary solution because of this kind of diet.
In part two of this series, I’ll explore how fish oil supplements have contributed to meeting our modern omega-3 needs. And what consumers need to know about distinguishing quality in a vast fish oil market.
An increase in vegetable intake will boost the probiotic benefits. However, taking probiotics with a Big Mac might not do you any good at all. An article was published by the Division of Immunology at Harvard Medical School supports this based on their studies. In fact, the western diet which is low in dietary fiber has shifted our gut microbiota to become less diverse. Which is wreaking havoc on our health and not providing an optimal environment for growing beneficial bacterial.
In this study, mice were fed a fiber-rich (FR) diet, a fiber-free (FF) diet, and prebiotics (soluble glycans found in prebiotics). Some groups were fed alternately to mimic the human diet. Results showed that on the fiber-free diet, the numbers of two mucus-degrading bacterial species (Akkermansia muciniphila and Bacteroides caccae) increased. Whereas the growth of two fiber-metabolizing (and beneficial) species, (Bacteroides ovatus and Eubacterium rectale), decreased.
The mixed diet mice had a mucus layer of intermediate thickness. The prebiotics diet results were similar to a fiber-free diet, suggesting that eating foods containing prebiotics does not have the same beneficial effect as actually eating dietary fiber.
A Western diet yields an overgrowth of mucus-degrading bacteria combined with a thinner gut mucus wall. This only increases our vulnerability to pathogenic bacteria. It outcompetes any attempt at supplementing with good bacteria, rendering probiotics useless and devoid of health benefits.
In summary, a host’s diet needs to support the survival and efficacy of probiotics benefits. Therefore, before pondering the CFU count on the probiotic label, be sure the host’s diet is replete with a fiber-rich diet that promotes the growth of the beneficial bacteria.
Exercise is good for us, yes? With its wide range of benefits, including supporting heart, gut, muscle, and bone health, the short answer is yes. But could there be repercussions for over-exercising? Some people say intense exercise can lead to a leaky gut. It refers to as exercise-induced gut permeability in literature. The mechanism for damage stems from changes in blood flow and neuronal functioning. Blood flow diverts from the intestinal tract during exercise. Also, changes in the nervous system work to decrease intestinal motility. Our bodies move the resources to the arms and legs and away from the gastrointestinal (GI) tract.
The concept of a leaky gut has slowly infiltrated traditional medical circles. A recent article sums up the current opinion. But there is a growing body of literature characterizing the nature of leaky gut. Many practitioners see it as the underlying cause of chronic fatigue syndrome, multiple sclerosis, fibromyalgia, thyroid abnormalities, and many more.
The material within the intestines is technically outside our bodies and must remain there for proper functioning. The GI tract acts as a gatekeeper. It allows nutrients into the body and keeps toxins and microorganisms out. More than half of the immune system is near the GI tract, protecting us from foreign proteins and microorganisms. A leaky gut is where things are usually kept out of the body by intact GI mucosa. As a result, a leaky gut may put your immune system in overdrive as the body must address foreign invaders.
In a review of published studies, the investigators found that intestinal damage and impaired function increased proportionally with the intensity of the exercise. The threshold for GI disruption was two hours at 60% VO2 max. It did not have much to do with the subject’s fitness level. In other words, being in better shape did not protect me from the adverse GI effects of intense exercise. Working out in the heat seems to exacerbate gut disturbances. The authors concluded, “Strenuous exercise has a major reversible impact on gastrointestinal integrity and function of healthy populations. The safety and health implications of prolonged strenuous exercise in patients with chronic gastrointestinal diseases/disorders, while hypothetically worrying, has not been elucidated and requires further investigation.”
Strategies exist, however, to mitigate the stress that intense exercise puts on the GI tract. According to Dr. Ricardo Costa, lead author of the previous review said: despite excessive exercise is confirmed to compromise gut integrity and function. We also have identified you can control several exacerbating factors. Several prevention and management strategies can attenuate and abolish the damage and compromised part of the GI tract.
Experts recommend that individuals with symptoms of gut disturbances undertake a full gut assessment during exercise during training to ascertain what is causing the issue and develop individually tailored management strategies.”
Another study looked at what could be done to protect the GI tracts of elite athletes. The double-blind, placebo-controlled study tested whether zinc carnosine and bovine colostrum (a natural source of growth factors) would help with the adverse GI effects of intense exercise on gut health. It was a crossover study, with the volunteers taking a placebo, zinc carnosine, colostrum, or a combination of zinc carnosine and colostrum before training. After exercise, body temperature increased by 20 C, and intestinal permeability increased as measured by five-hour urinary lactulose/rhamnose ratios. The authors concluded, “ZnC [zinc carnosine], taken alone or with colostrum, increased epithelial resistance and the TJ [tight junction] structure and may have value for athletes.”
Zinc carnosine and colostrum are only two substances that are useful for healthy intestinal support. It is a study of exercise and gut health that is not designed yet. Still, other GI protective substances should also be beneficial to those who exercise intensely, especially considering what Dr. Costa had to say after the findings of his study. Clinical studies show other substances such as aloe, bone broth, L-glutamine, and MSM support the health and integrity of the gastrointestinal tract.
What is EMR?
Electromagnetic radiation or EMR radiation from cell phones, computers, appliances, power lines, GPS, TVs, E-pass, and WiFi damage our DNA. Cell phones, cordless phones, GPS, all wireless devices, appliances, power lines, smart-meter networks, and cell towers generate non-ionizing radiation from magnetic fields. EMR is a form of energy commonly known as “electropollution” and it surrounds us all day every day, from the most known sources like our cell phone, GPS, WiFi, TV, computer & here in Orlando, E-pass, to the lesser recognized like the electrical wiring in our walls, lighting, hair dryers, refrigerator, washer/dryer, air conditioner, keyless car entry, etc.
Why is EMR a problem?
As the body is a conductor of energy, anything that affects the energy field affects the body either positively or negatively. Natural energy sources like the sun, heal the body. Although the effect of EMR radiation created by technology can potentially be beneficial, it turns out that we have unleashed the unknown and are starting to see serious problems including DNA damage. Univ of Colorado & Univ of Washington research demonstrates single and double-strand breaks in DNA from exposure to EMF/EMR from a cellular phone. (Dr. Cherry of Lincoln University of New Zealand 2002). Melatonin reduction. Sixteen studies have observed significant EMR-associated melatonin reduction in humans. Melatonin is critical in falling asleep & has recently been shown to reduce the risk of Alzheimer’s and dementia as well as cancer. Brain Tumors. Studies are also showing that EMR from phones is associated with brain tumors on the side of the head exposed to the phone. The American Academy of Pediatrics issued an official warning in 2016 to limit cell phone proximity and use in children.
Causes disease. Well over 10,000 peer-reviewed studies have indicated that electromagnetic pollution contributes to causing the major diseases of modern civilization such as cancer, heart disease, and diabetes. In 2011, the World Health Organization classified cell phone radiation as “possibly carcinogenic to humans.” The most recent research shows it is a proven carcinogen.
What can you do to protect yourself?
It’s the villain of the health and wellness world. It’s sneaky and hides in all sorts of non-Paleo foods. It’s cheap, addictive, and blended into just about everything on supermarket shelves today. That’s right—it’s sugar. The effects of refined sugar are seriously bad news for anyone who’s trying to feel better, sleep better, or heal from any type of illness. Sugar and other added sweeteners are hard to get away from, especially since they go by about a dozen different names. But learning to spot the invaders is only the beginning of the battle—you’ll need to don your Paleo armor if you want to help your body heal!
After years of ingesting things like high fructose corn syrup, cane juice, maltodextrin, barley malt, and others, many people’s bodies become weighed down with this “sugar burden” and can’t perform the optimal physiological functions to keep them healthy, strong and clearheaded. One of the biggest benefits of a primal lifestyle is the absence of these highly processed and harmful ingredients, and this is why so many people feel amazing after switching to a Paleo diet. When you finally break up with these sneaky sweeteners, your body can regain balance, and you may find you feel better than you have in years!
1. Sugar blocks vitamin C absorption
When we get sick, whether it’s an acute cold or a longer-term infection, we usually reach for vitamin C. We mix up the fizzy packets, swallow lots of pills, and drink tons of orange juice, but if we’re also loading lots of sugar on board, our efforts may be all for naught. White blood cells need vitamin C to fight bacteria and viruses, but when sugar is present, they will absorb that instead of the vitamins they need. The more sugar in your system, the less vitamin C will be able to be used, and the more impaired your immune system will be.
2. Sugar drives insulin resistance
Diabetes is one of the major chronic diseases of our day, with millions of adults and children affected each year. The rise in sugar consumption correlates with the increased prevalence of this illness because sugar and insulin have a close relationship. One of the effects of refined sugar is when you ingest large amounts of sugar, your body has to push out huge doses of insulin to bring things back into balance. When you do this over and over again, it puts a strain on your pancreas, and your cells become less and less sensitive to the insulin it produces. And since blood sugar regulation is tied to nearly every process in our body, when that is off, everything else tends to go awry, too.
3. Sugar provides fuel for cancer cells
It’s been postulated that the incredible rise in cancer rates over the past few decades is due to the increase in both sugar and toxins in our environment. Several research studies have correlated blood sugar levels with tumor growth and cancer mortality rates, showing that sweet stuff is a preferred fuel source for cancer cells of all kinds, especially breast, lung, and pancreatic cancers. The higher your blood sugar levels, the more nutrition you provide for damaged cells to begin or expand their growth, whether or not you currently have a cancer diagnosis.
4. Sugar increases systemic inflammation
Our bodies are pretty smart, using inflammation to control acute infections and disease for millennia. But lately, diet and lifestyle factors have led this typically useful switch to become stuck in the “on” position, and it’s wreaking havoc. Systemic inflammation is present in almost every chronic disease process, and sugar dramatically increases these pro-inflammatory blood and cell markers. Sugar promotes oxidation, the creation of free radicals, and the release of molecules called cytokines, which are present in areas of high inflammation. All of this can lead to aches and pains, accelerated aging, poor sleep quality, brain fog, and more.
If you want to support your body’s natural healing mechanisms and finally get to the place of health and vitality you’ve always dreamed about, maybe it’s time to ditch the sweet stuff and follow a healthy lifestyle. Learn to read labels, choose fresh and organic produce and grass-fed meats, and practice stress reduction techniques. Recognize the places where sugar is hiding, and choose to invest elsewhere. Your body and mind will thank you.
The study of nutrient-gene (nutrigenomics) interactions is becoming a popular and developing area of science, and people now accept that the diet-genome relationship affects our health. In other words, nutrigenomics the belief that there is an optimal individualized diet that, if compromised, could expose a person to greater health risks is gaining credibility. As the poet, Lucretius stated long ago, “What is food to one man is bitter poison to others.” But why is that? Because the nutrients from food can interact with molecular mechanisms and modulate biochemical functions in the body.
Nutrigenomics is the influence of nutrients on gene expression and provides a genetic understanding of how common dietary components affect the balance between health and illness by altering the structure or expression of an individual’s genetic makeup. On the other spectrum, nutrigenetics is the interplay between gene variants and dietary components, which also play a role in the development of nutraceuticals. Genetic variations have a known impact on the extent to which food intolerances may influence dietary requirements, and they open the door to optimal health through personalized nutrition.
Genetic polymorphisms can influence responses to environmental factors such as enzymatic changes that, in turn, influence the effectiveness of chemicals and metabolites. Therefore, metabolic conditions may influence genetic variations in diets such as Phenylketonuria (PKU), defects associated with iron absorption (hemochromatosis), and long-chain fatty acid oxidation. These conditions may be reasonably well-managed with dietary restrictions.
Single nucleotide polymorphisms (SNPs) may be a potential molecular tool for evaluating the role of nutrition in human health and illness, and the identification of appropriate diets. Nutrients may serve to repress or induce gene expression thus altering an individual’s phenotype. SNPs may alter the bioactivity of important mediators and metabolic pathways to influence the ability of nutrients to interact with these pathways.
The complex interaction between SNPs, enzyme deficiency and nutrients have been reviewed in recent research. Mutations in the phenylalanine hydroxylase gene, glucose-6-phosphate dehydrogenize (G6PD) and galactose-1-phosphate uridyltransferase (GALT) gene resulted in Phenylketonuria (PKU), Favism disease, and Galactosemia respectively. Another example of enzyme polymorphisms includes the Lactase-phlorizin hydrolase gene (LPH) associated with hypolactasia and changes in tolerance to dietary lactose (sugar in milk).
Research shows that certain polymorphisms and nutrients may influence detoxification pathways. Food-based nutrition has been and continues to be explored for its role in the modulation of metabolic pathways involved in detoxification pathways. Several clinical studies to date demonstrate that food-based components and nutrients may influence processes of conversion and excretion of toxins out of the body. In general, these findings may indicate that specific foods may upregulate or favorably balance metabolic pathways to assist with detoxification.
Although genes are crucial for regulating function, nutrition modifies the extent to which different genes are expressed and, thereby, modulates whether individuals obtain the potential benefits of their genetic background. The following is a list of enzymes commonly associated with detoxification pathways, which may be influenced by both genetics and nutrition.
Manganese superoxide dismutase (MnSOD) is a mitochondrial enzyme that plays a vital role in the detoxification of reactive oxygen species. A change in the genome, substituting valine with alanine in this enzyme, may prevent its transport into the mitochondria, which has been associated with increased breast cancer risk.
CYP1A2 plays a vital role in metabolizing a wide range of chemicals and drug substances. CYP1A2 activates dietary carcinogens such as aromatic amines but detoxifies compounds such as caffeine. Individuals with low expression of the CYP1A2 genotype generally metabolize caffeine slower and are at a greater risk of caffeine-associated heart disease. As caffeine is the main compound in coffee and certain teas and is detoxified by CYP1A2, it may be a crucial risk factor for heart disease in certain populations.
UDP-Glucuronosyltransferases are essential in enhancing the elimination of toxins in feces and urine, as well as metabolizing bilirubin and steroid hormones. UDP polymorphisms are associated with hereditary unconjugated hyperbilirubinemias: Crigler-Najjar syndrome type I, type II, and Gilbert syndrome. Clinical studies reported that bioactive compounds, cruciferous vegetables, citrus, and resveratrol induce UGT enzymes. Phytochemicals may modulate, rather than induce enzymatic activity with many studies reporting that effects are variable depending on genotype and gender. Women with the UGT1A1 ∗28 polymorphism responded to citrus intervention, whereas those with other genetic variants were not affected.
Glutathione S transferases (GST) main function is the conjugation of the sulfur group on glutathione (GSH) to produce a water-soluble compound excreted via bile or urine. They play an important role in antioxidant defense and detoxification. Foods such as alliums, cruciferous vegetables, and resveratrol have been shown to induce GSTs in humans. Interestingly, genetic variances, body weight, and gender may play a role in the dietary factors on GST enzymes.
N-Acetyl Transferases (NAT) are involved in the metabolism of carcinogens and drugs, where polymorphisms in genes for this category of enzymes have been shown to lead to poor metabolism, hepatoxicity during drug treatment, and certain cancers.
Sulfotransferases (SULT) play a role in the detoxification of procarcinogens and toxins. Decreased function of these enzymes and polymorphisms may be a predisposing factor for lung cancer. Sulfur-containing compounds from dietary sources may play an essential role in SULT function by providing a substrate for the action of the enzyme.
Methylene-tetra-hydro-folate reductase gene (MTHFR) is a well-known example of gene-nutrient interaction in nutrigenetics. This is a required enzyme for the conversion of 5,10-methylenetetrahydrofolate to 5-methyltetrahydrofolate. This conversion is necessary for the multi-step process that converts homocysteine, an amino acid, to methionine, another amino acid. MTHFR is needed to metabolize folic acid and maintenance of the normal levels of homocysteine in the blood.
The polymorphisms C677T and A1298C are associated with elevated homocysteine levels in the blood, especially when the diet is deficient in folic acid. Individuals with low expression of the MTHFR enzyme may present with birth defects, heart disease, and the inability to detoxify. Nutrient deficiencies such as B2, B6, B12, and folate are associated with elevated homocysteine levels.
Although nutrigenomics is an evolving science with much to learn and discover certain dietary messages remain clear and consistent; a whole foods-based diet, replete with phytonutrients and antioxidants, always seems in vogue.
In an 1817 study on Parkinson’s disease (PD), James Parkinson noted that many of the patients with PD had gastrointestinal issues, and that up to 80% of these patients suffered from constipation. Even 200 years ago, we knew about the gut-brain connection. Currently, the literature demonstrates that the microbiome does, in fact, affect the function and health of the brain; the development of the brain, the activity of circuits in the brain, and certain behaviors. The research has mainly focused on identifying specific molecules made by gut bacteria, and how they mediate the gut-brain connection.
In a recent study, the question was posed, “Why do people with neurological conditions have GI issues?” Because the microbiomes are different between a PD patient and a healthy patient, they transplanted the microbiota from the human PD patients into germ-free mice. The mice, as you might expect, developed severe PD symptoms, confirming their theory that the microbiome was contributing to the symptoms.
In addition, the researchers identified the genes that are responsible for inducing PD symptoms, and recognized that these genes dictate microbial pathways. Their first clinical trial will begin at the end of the year, employing “a gut selective molecule that targets a microbial pathway, which is completely inert to the mammalian system, in about 100 PD patients.”
Whether or not the microbiome is responsible for inducing PD is “complete speculation,” as stated by the author of the study. However, they think that it is certainly possible. He also noted that decoding the microbiome will be a “blueprint that will uncover the microbiome as an avenue to understand health and disease and leverage it to people.” In other words, the microbiome will continually be assessed to help demystify its influence on neurological diseases such as PD.
If you knew who you truly are, you’d be in awe of yourself or your own deficiency. Yet most people live their lives so out of touch with that. If you lived more in touch with the miracle that you are you probably wouldn’t choose half the things you do. You also wouldn’t feel like you need to fix or hide your true self.
Imagine yourself as a baby. Perhaps you have a photo of yourself that captures a particular moment or maybe you remember. See that in your mind’s eye. If you are struggling with how you perceive yourself today, it can sometimes help to remember that before anything happened in your life, you were a precious being.
You didn’t have to instruct yourself to start to grow up. Your body had an instinctual knowledge about what to do that is perfect for your journey. What power! Just in the same way a human doesn’t have to tell a rosebud to open and become a rose, everything in nature, us included, has innate wisdom within that fosters our beautiful selves to grow and become who we are.
Think of yourself when you were a baby again. Now picture yourself as a two-year-old. Notice the light in your eyes, your energy and playfulness, and that you are growing up knowing in every fiber of your being that you are lovely.
Now off you go to school—try to conjure a mental image of a photo from that time—are you still your bright-light self? Or somewhere around that time did the light dim, even just slightly? I hope not, but for many, things start to change somewhere between four and seven years of age. You start to believe what you hear other people saying about you. You start to create meanings from the looks on people’s faces about who you must be to be on the receiving end of those expressions and words—whether those words were harsh or just thoughtless throwaway comments that no one else noticed. And you start to doubt, for the very first time, thinking that maybe you aren’t all that wonderful, or special, or precious, or lovable, or worthy. Not consciously. You don’t tend to sit around wondering and literally asking yourself those questions, but somewhere on the inside, you start to question who you are and if you are loved.
By the time we are seven years old, psychology 101 teaches us that we have all absorbed a belief (or numerous beliefs) that we are not something enough—not good enough, not tall enough, not pretty enough, not quite enough, not loud enough, not smart enough. Just not okay the way that we are.
When we don’t value ourselves or hold a belief that we aren’t enough it can drive behaviors that can impact our health. For some, it ignites a sense of “well, what’s the point? I’m never going to look like that,” and may lead to unresourceful eating. For others, it might drive a constant desire to improve themselves—always jumping from diet to diet, covering up their perceived flaws with makeup, or turning to cosmetic surgery.
While it’s wonderful that we have all of these choices at hand, I don’t want them to be made from a belief in your deficiency. What I want is for your decisions—any decisions to do with your body and your health—to stem from love, not fear. Let’s face it, the way we feel about ourselves has an impact on every choice we decide to make. If we feel lousy about ourselves we’re less likely to go for the job of our dreams or feel secure within our relationships. We’re more likely to feel unsure about ourselves and make assumptions about how others feel about us.
We all must come to know what the driving force behind all of our choices and decisions is. For if you pull back the curtains on a belief that you are inadequate – not good enough, not pretty enough, not something – what you’ll find at the heart of this is a fear that you won’t be loved as you are. This fear is part of what makes us human, but the truth is, you don’t have to do anything to be loved. You just need to be you.
The brain is comprised of billions upon billions of nerve cells (neurotransmitters) that relay information from one nerve cell to the next, allowing for efficient communication to occur to build a better mood. When everything is working properly, we feel our best. However, neurotransmitters often get compromised from the stressors of everyday life, which then affects our overall mood.
One example is how serotonin, that feel-good chemical, gets depleted from insufficient sleep. As a result, our mood, appetite, and even sleep patterns become less than optimal. The reason? The building blocks of those neurotransmitters become depleted, which then affects the production of the neurotransmitters. In the case of serotonin, this often means insufficient B Vitamins, tryptophan, or 5-HTP, all nutrients that aid in the production of serotonin. Of course, reduced serotonin leads to reduced melatonin, explaining the connection between depression and sleep disorders.
Researchers have found that sufficient B vitamins help to decrease the risk of depressed mood and help to build a better mood. Vitamin B6 (pyridoxine), for example, helps to promote serotonin and norepinephrine synthesis, which can have calming effects on individuals with conditions such as Obsessive-Compulsive Disorder (OCD). Vitamin B6 also supports sleep cycles, which also helps to maintain healthy cortisol levels. Furthermore, the supplementation of B vitamins, specifically B6, has been used to reduce homocysteine levels, and ameliorate symptoms of depression, anxiety, brain fog, and fatigue. Vitamin B6 also helps support nervous system functioning, which is vital for the communication receptors in our brain to relay messages to one another.
Vitamin B6, however, does not act alone. Vitamin B9 (folate), zinc, and magnesium also play significant roles in serotonin neurotransmission, all contributing to improved mood. Research suggests that there is a relationship between inadequate levels of folate and the manifestation of symptoms of depression; supplementation with an appropriate form of folate may reduce residual symptoms in depressed patients. Also, vitamin B3 (niacin) plays a significant role in increasing tryptophan, a precursor in the production of serotonin. Research indicates there are many benefits from a synergistic effect of vitamins and minerals as cofactors to serotonin synthesis. In addition to sufficient B vitamin status, consuming a nourishing diet that is rich in antioxidants and minerals helps to regulate neuronal activity and promote a positive sense of well-being.
Research also indicates that those suffering from depressed moods have reduced tryptophan levels. Variations in specific amino acids have been indicated in those with mental health conditions. Subsequent amino acids are also imperative to building a better mood. Those individuals with schizophrenia, for example, may have alterations in neurotransmission.
Overall, strong evidence is in support of the serotonin precursors: 5-HTP, B-Vitamins & L-tryptophan in building a better mood.
In addition, dietary patterns may also affect mood. The Mediterranean diet, abundant in fruits, vegetables, lean protein, and healthy fats supplies plenty of omega-3s, B- vitamins, amino acids, and antioxidants, all critical to healthy brain functioning. In addition, ensuring a balanced diet supports blood sugar stability, is also a key dietary goal for those with mood issues.
Healthy digestion must also be considered a factor affecting our mood. Digestion and malabsorption issues are often culprits for compromised health and well-being. A majority of our serotonin is produced and located in the gut. Optimal gastrointestinal or gut health promotes positive physical and emotional health. Consuming nutrient-rich whole foods that aid in healthy digestion and detoxification is a must for improving gut health. Good sources of fiber include flaxseed, fruits and vegetables, legumes, and whole grains. These food sources are also rich in vitamins and minerals that promote many metabolic processes in the body that work together to support a positive mood.
In the United States, approximately 10% of couples are infertile, and the number could be as high as 8-12% worldwide. With infertility on the rise, and the culpability pointing to factors such as environmental toxin exposure, genetically modified organisms (GMOs), and water contamination, the data looks grim for the next generation. But that’s not the whole story.
When it comes to reproductive health issues, many factors within our control are at play. Some involve lifestyle choices such as nutrition, sleep, stress, relationships, exercise, and chemical use. We hold tremendous power over our own health and fertility status by choosing healthy lifestyle habits.
Studies show that men are the deciding factor in about 40% of infertility cases due to poor sperm count, quality, and/or poor motility. “Normal” sperm count ranges have decreased over the years as we’ve seen a steady decline in men’s sperm count for unknown reasons which lead to infertility rise for males. Today, a count between 15 million and 200 million is considered normal whereas previous levels were between 40-300 million. These ranges had to be modified to keep pace with the overall sperm count decline in most men today.
One comprehensive meta-analysis reported a 50-60% decline is shown to have taken place between 1973-and 2011. However, another issue is the quality of the sperm; a high sperm count doesn’t mean much if they aren’t healthy sperm. So like most things in life, we must consider both quality and quantity.
Declining testosterone levels are one contributing factor associated with diminished sex drive and male infertility. Some men fall prey to less active lifestyles or habitual poor choices, such as smoking, drinking, or medication use that can contribute to nutrient deficiencies and low testosterone levels. Age is not the only reason testosterone levels decline.
Men need diets loaded with nutrient-dense whole foods and healthy fats to support optimal levels of testosterone. Research has shown certain vitamins and food groups to be especially helpful at increasing testosterone levels. A health-promoting diet that consists of carbohydrates from plant-based fiber (think legumes), folate and lycopene, and a variety of fruits and vegetables has been linked with improved sperm quantity and quality.
Whole foods are loaded with the vitamins, minerals, and antioxidants our bodies need to be healthy. Free radical damage or oxidative stress has been found to damage sperm protein, lipid, and DNA as well as cause sperm dysfunction. Men should avoid dietary sources of free radicals such as oxidized fats and oils (skip the deep-fried foods), cooked and processed meats, and too much alcohol. The antioxidants in whole foods work to clean up this free radical mess going on within our cells.
A high level of antioxidants such as reduced glutathione, vitamin C, selenium, beta-carotene, zinc, and mixed tocopherols has been shown to increase semen quality and motility compared to lower amounts. Research has proven time and time again that men who consumed antioxidants improved their rates of procreating.
Obesity is a multi-factorial condition where environmental, genetic, and psychosocial factors also contribute to infertility on the rise. Since toxins are stored in adipose tissues, an obese individual must also deal with the downstream effect of increased inflammation on the male genital tract and lowered testosterone production, which causes a lower total sperm count, poor sperm quality, and motility. There is a significant amount of research supporting weight loss through diet and exercise, quitting smoking, and reducing alcohol, sugar, and food additive consumption all as effective ways to improve fertility in men. Specific supplements have also shown real promise for male fertility– it’s not just the ladies that should be thinking about prenatal vitamins.
Incorporating a consistent mix of resistance training and aerobic exercise has proven to provide protective effects concerning fertility. Regular exercise improves blood circulation and oxygen to tissues, organs, and cells, decreases a man’s chance of developing heart disease, diabetes, and cancer, and increases healthy levels of testosterone.
Exposure to environmental toxins has proven to be a major contributor to the rise in infertility on a global scale. Everywhere we turn there are more chemicals and technological improvements that have negative consequences on health. More people on earth now own and use a cellular device than ever before in history, and researchers believe this change in our surrounding environment may be contributing to increases in infertility.
There are a great number of studies demonstrating the ill effects of exposure to radiofrequency electromagnetic waves, particularly with fertility. We must be aware of this and take the proper precautions to decrease our exposure by limiting the use or keeping the cellular device off and away from the body. In addition, it is important to unplug and spend time outdoors around nature to reduce stress. More recently, research on the water crisis in Flint, Michigan showed that fertility rates dropped by 12 percent and fetal deaths rose by 58 percent after lead contamination in the city’s drinking water.
A recent working paper from the National Bureau of Economic Research, “Toxic Truth: Lead and Fertility,” confirms this connection by providing, for the first time, causal evidence of the effects of lead exposure on fertility for large portions of the U.S. population, both male and female. They even found that increased levels of lead in the air increased the probability of a person seeking treatment for infertility. Another example of a pervasive environmental pollutant is the endocrine disruptor bisphenol-A (BPA) which has been shown to bind to receptors causing sperm dysfunction and impairment of male reproductive function. Interestingly, these environmental exposures actually start their negative impact during fetal development, which may help explain the increase in disorders of the male reproductive system.
Want to keep your muscles strong but dread working out?
“I should go to the gym.” It’s something we all say and know we should do, but sometimes life gets in the way.
However, as we get older and begin to lose strength and muscle mass, supporting our bodies becomes increasingly more important.
Not feeling the gym tonight? You may be in luck! ..Kind of! There are two foods to make your muscle strong when feeling dread working out.
Scientists at the University of Iowa have found a protein that is linked with muscle weakness and loss during aging.
Protein ATF4 can alter gene expression in skeletal muscle, in turn causing a reduction of “…protein synthesis, strength and mass” (University of Iowa Health Care, 2015).
The same study identified two natural compounds (ursolic acid, and tomatidine) which reduce ATF4 activity in aging muscles. These compounds can be found in organic apples and green tomatoes.
So it’s true…! An apple a day keeps the doctor away!?
Adams, the lead researcher on the study states that “…by reducing ATF4 activity, ursolic acid and tomatidine allow skeletal muscle to recover from effects of aging” (University of Iowa Health Care, 2015)
So if you are suffering from, or want to take preventative measures against aging muscles pick up some apples and green tomatoes (make sure they are organic!)!
Works Cited:
2. University of Iowa Health Care (2015) Keeping older muscles strong. Retrieved from: <http://www.eurekalert.org/pub_releases/2015-09/uoih-kom090815.php>
A new study by a Massachusetts General Hospital research team found that exercise is one of the best ways to improve cognitive function and turn on neurogenesis, the process of producing new neurons. Neurogenesis takes place in the hippocampus and striatum and is essential to learning and memory. Because beneficial effects on cognition are often blocked in patients with Alzheimer’s disease (AD) due to the “hostile inflammatory environment” in the brain, the MGH team set out to see what impact adult hippocampal neurogenesis (AHN) has on AD pathology and if this could reduce symptoms associated with AD.
They demonstrated that exercise improves cognitive function by inducing neurogenesis in the mouse model, and they were also able to mimic these beneficial effects through gene therapy and pharmacological agents. What they found was that the animals with AHN induced by exercise showed improved cognitive function and reduced levels of beta-amyloid. The new neurons in the other cohort, however, induced by gene and pharmacological therapy, could not survive in the brain already ravaged by AD.
The study concluded that “the key difference was that exercise also turned on the production of brain-derived neurotrophic factor (BDNF), which is known to be important for the growth and survival of neurons.” BDNF helped create a more hospitable brain environment for the new neurons to survive. [Thus,] “by combining drugs and gene therapy that both induced neurogenesis and increased BDNF production, they were able to successfully mimic the effects of exercise on cognitive function.”
Creating new nerve cells is not enough. Survival and growth of new cells are dependent on a hospitable “cleaned up” environment, which exercise was found to foster.
Maintaining a healthy blood sugar level can be complex and unyielding. In addition to food and beverages, our blood sugar levels fluctuate in response to a variety of other factors. Exercise, emotional stress, the previous night’s rest, and genetics all play a role in the body’s attempt to tightly regulate the levels of glucose circulating in the blood. Also, regardless of whether or not someone has a blood sugar dysregulation issue or full-blown diabetes, that morning meal we call breakfast sets the stage for the day.
What’s often termed the “Dawn Phenomenon” occurs between 4:00 AM – 8:00 AM when the body produces sufficient amounts of glucagon, cortisol, and epinephrine to raise blood glucose in preparation for waking. And science has got the backs of those preaching a hearty breakfast in the morning. One study that monitored the glucose profiles of healthy people throughout the day found the largest increase in blood glucose occurs right after breakfast. Just about every nutritionist, dietitian, and endocrinologist around recommend a high-protein breakfast to control the naturally-occurring spike in sugar in the morning. As mentioned, the subsequent foods, interactions, stressors, and other factors will dictate the variation in blood sugar level throughout the day, which directly impacts how the body functions and a person’s overall sense of well-being.
A consistently high blood glucose level has a deleterious effect on organ function. Risks for atherosclerosis, other heart diseases, stroke, kidney disorders, vision impairment, and circulatory issues that could lead to infections and amputation of extremities increase when the blood sugar level is uncontrolled. Extreme oscillations in blood sugar may stem from various hormonal imbalances, specifically where there is a lack of insulin production (i.e. Type I diabetes), or an inability to use insulin properly (i.e. insulin resistance). Either form of diabetes is identified and monitored with numerous tests, but most commonly the HbA1C.
As a marker of the longer-term blood sugar level, the HbA1C indicates the average percentage of the particular hemoglobin subtype A1C that has glucose bound to it (glycated or glycosylated) creating a glycoprotein. Since hemoglobin cells typically die off after 120 days, this assay safely represents the average plasma glucose level over about the previous 90 days. This diagnostic tool proves more helpful than a snapshot of blood sugar, which exhibits great vacillations throughout the day.
People with diabetes or longer periods of hyperglycemia, as found in patients diagnosed with metabolic syndrome, have elevated HbA1C levels. It’s estimated that in 2015 over 7 million cases of diabetes and insulin resistance went undiagnosed. The known prevalence of these conditions is alarming as the trend is nearing 10% of the population.
Although genetics is not something people can control, diet and other lifestyle factors are within the influence. Eating a balanced diet of low-glycemic, high fiber, and low-saturated-fat foods are recommended for individuals with glycemic control difficulties. Combining foods that contain all three macronutrients (protein, fat, and carbohydrates) is also helpful in managing blood sugar.
Supplemental nutrients and botanicals to help support healthy blood sugar levels and provide a hypoglycemic effect are currently being studied and include:
Berberine acts on multiple fronts. It was found to significantly improve glucose levels (from an average of 9.5% down to 7.5%), as effective as metformin (from 9.15% down to 7.7%), in a study to determine its efficacy and safety in type 2 diabetes patients. It also had the effect of improving both total cholesterol and low-density lipoprotein cholesterol in those study participants.
To stay steady on what can be a roller coaster ride of blood sugars, a high priority must be given to a well-balanced diet, replete with proper nutrients and supplementation, and the close monitoring of lifestyle and genetic factors.
At some point in our lives, we all experience some degree of anxiety or stress. It seems almost inevitable. Because stress can be at the root of many health issues, its management or alleviation is critical. Intuitively, people know that being in a calm state is the best foundation for a healthy life and, throughout history, people have turned to adaptogenic herbs to help ease tension and offer neuroprotective effects. Two such adaptogen herbs include Ashwagandha and Rhodiola.
Ashwagandha is derived from a small shrub found in India, the Middle East, and parts of Africa. This exotic herbal medicine contains biologically-active compounds including alkaloids, steroidal lactones, saponins, sitoindosides, and acylsterylglucosides, which may provide anxiolytic effects. Some studies show Ashwagandha does this by suppressing cortisol levels to calm the nervous system. For example, according to the Department of Neuropsychiatry and Geriatric Psychiatry, a prospective, double-blind, randomized, placebo-controlled trial was used to evaluate the effects of Ashwagandha on reducing stress and anxiety—and improving the general well-being of adults under stress.
The study evaluated 64 subjects all with a history of chronic stress, and measured serum cortisol levels combined with a standard stress assessment questionnaire. The group was divided into a placebo control and a “treatment” group that received 300 mg of high-concentration Ashwagandha root twice a day for 60 days. The group given the high-concentration full-spectrum Ashwagandha root displayed a significant reduction in scores that pertained to all stress-assessment scales on Day 60 relative to the placebo group. In addition, the serum cortisol levels were significantly reduced in the Ashwagandha group compared to the placebo group. They concluded that high-concentration full-spectrum Ashwagandha root extract provided significant anxiolytic effects.
Also known as Withania somnifera, Ashwagandha is considered Rasayana adaptogen herbs or “rejuvenating tonic” used in Ayurvedic practices to promote a healthy state of mind and increase happiness. According to the International Institute of Herbal Medicine from India, Ashwagandha enhances brain function and improves the body’s resistance to stress. In an animal study, Ashwagandha’s anti-stress effects were demonstrated with 100 mg/kg of oral dosage Ashwagandha. The results indicated an increase in plasma corticosterone level, phagocytic index, and avidity index in rats subjected to cold swimming stress.
In rats pretreated with Ashwagandha, these parameters were near control values and an increase in swimming time was observed. These results suggest that Withania somnifera (Ashwagandha) is a potent anti-stress agent, and the use of this herb helps induce calm in stress-related situations. During the swimming performance, Ashwagandha-treated animals showed an increase in the duration of swimming time compared to the control group. In addition, the cortisol content was reduced in the animals that used Ashwagandha. In the same study, Ashwagandha also provided a calming effect during a variety of stress tests, and reduced rat brain levels of tribulin, an endocoid marker for clinical anxiety. Ashwagandha also demonstrated an antidepressant effect during two standard tests (the swim-induced behavioral despair and the learned helplessness tests) indicating Ashwagandha’s profound effect as a mood stabilizer.
Also, another study examining the effects of Ashwagandha on brain function showed these miracle adaptogen herbs regenerated atrophied neurites and synapses in severely damaged neurons, suggesting its reconstructive support in overall brain health. Some speculate that the rejuvenating properties of this Rasayana herb stem may be from its ability to scavenge free radicals. Both the alkaloids and lactones may act as strong antioxidants, providing that added health benefit to the body, particularly in terms of healing and regeneration.
Another adaptogen herb, Rhodiola, also helps provide anxiolytic effects. Known as the “golden root”. This adaptogen herb has been used to help boost mental endurance during stressful situations in harsh and cold climates. By slowing down the enzyme, monoamine oxidase, which helps metabolize serotonin and dopamine, Rhodiola can increase serotoninergic activity to enhance mood, increase focus and boost energy. In addition, Rhodiola changes cortisol production during emotional stress, helping to regulate our emotional and mental state.
According to the International Journal of Psychiatry in Clinical Practice, a study was conducted on individuals with life-stress symptoms at work and within a social/family life context. Rhodiola Rosea extract WS 1375 was consumed in subjects with life-threatening stress symptoms during an open-label study. This single-arm study involved adult subjects that were treated in general practice and received open-label Rhodiola Rosea extract – 200 mg twice daily. The results demonstrated an improvement in stress symptoms, fatigue, mood, concentration, disability, functional impairment, and overall therapeutic effect.
These outcomes were observed after three days of treatment and evaluated for 28 days. In addition, the study also showed positive effects on mild anxiety. For example, the students who had reported anxiety and stress randomly received Rhodiola Rosea extract compared to a control or no treatment. They found that the Rhodiola group reduced their anxiety, anger, confusion, and stress at 14 days, and a mood improvement was also witnessed compared to the no-treatment group.
Our modern world is filled with stressors that tax our nervous systems daily. Perhaps safe and well-tolerated adaptogen herbs, such as Ashwagandha and Rhodiola, may offer the neuroprotective effects we need.
The health benefits of two omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), seem indisputable. Ranging from improved cardiovascular risk factors and body composition to the promotion of healthy inflammatory pathways. Lately, DHA has received a brighter spotlight of attention in the news due to its ability to influence the structure, function, and signaling of the brain. Its impact results in a positive effect on memory and the nervous system, appealing to an aging population concerned about cognitive decline.
Numerous studies confirmed people who consume more fish products had better cognitive performance and a slower decline in mental function. Research has also indicated that APOE4 is the strongest risk factor for developing Alzheimer’s Disease due to its role in DHA metabolism and cognitive outcomes. DHA promotes healthy brain function that is lacking in AD. However, there appears to be more to this story than just the popular APOE4 gene. A poor diet, or failure to properly supplement with fish oils.
Is it DHA alone that has this potency or are there other factors yet unexplored contributing to the brain-building benefits of DHA?
The answer may lie in the blood-brain barrier (BBB) and fatty acid-binding protein 5 (FABP5).
The level of DHA that actually reaches the brain is regulated by the BBB. This barrier is known to be highly restrictive to blocking the passage of certain substances from the bloodstream. Understanding the role of the BBB and the mechanism of fatty acid transport to the brain is necessary.
By studying transporters, we may better understand how to influence passage through the BBB and provide better individualized dietary and supplement recommendations.
A 2018 mouse study found that DHA levels were influenced specifically by an intracellular carrier protein, fatty acid-binding protein 5 (FABP5), which facilitates the transfer of DHA across the BBB. FABP5 is a protein that in humans is encoded by the FABP5 gene. Fatty acid-binding proteins are a family of small, cytoplasmic proteins that bind long-chain fatty acids and may play a role in fatty acid uptake, transport, and metabolism. Polymorphisms in the FABP5 gene are associated with type 2 diabetes.
In a nutshell, FABP5 influences the uptake, transport, and metabolism of brain DHA. Not surprisingly, mice with deficits in this transport protein displayed reduced access to DHA. Therefore, FABP5 in the brain endothelial cell is a key contributor to brain levels of DHA.
In the study, AD mice with lower DHA levels had decreased FABP5 expression. Functional testing indicated that mice who were treated with a 6-months of an omega-3 fatty acid-depleted diet had even lower levels of brain DHA compared to the AD mice on a control diet. While the control diet used canola oil, the omega-3 depleted diet replaced canola oil with peanut oil and sunflower oil; this kept the omega-6 levels the same while reducing only the omega-3 levels. In this case, the FABP5 deficiency made them more susceptible to cognitive deficits (short-term spatial memory and impaired memory retention over 24 hours) and dysfunction due to the combined effect of genetics and diet.
FABP5 upregulation in neurodegenerative diseases associated with decreased DHA may provide a new approach to restoring cognitive function. If we can better understand genetic influences on such mechanisms, scientists may be able to better tailor recommendations and develop new ways to improve brain DHA levels for those who are likely to be deficient and unresponsive. Therefore, not only is it imperative to offset the Standard American Diet (SAD), replete with omega-6 fatty acids, with EPA and DHA, we must recognize the pathways by which these EFAs find their way to the brain.
For now, however, making sure we obtain the proper amounts of omega-3s to balance our omega-6 levels is critical (although what are considered “optimal” omega-6:omega-3 ratios may vary). DHA, more specifically, can be found in fatty fish (salmon, herring, anchovies, etc…) as well as algae, flax, and fish oil supplements.
De-stress, pamper and support your body through daily stresses with these holistic self-love strategies to have you feeling incredible in no time.
But not just any cup of tea… Choose calming chamomile! This soothing herbal brew has been used for centuries to create calm, settle an anxious tummy, and reduce nervous tension. Chamomile naturally contains chemicals that interact with the same receptors in the brain that are affected by valium.
If you’re looking for a more sedating benefit, a herbal brew containing valerian, passionflower, and hops can further help you relax and access better sleep. (A kind word of warning here – never combine herbal supplements or teas with sedating drugs. Passionflower is also not recommended for use for longer than one month.)
Warmth relaxes muscle tension and can lower anxiety naturally. It is believed that heat may impact the neural circuitry that influences mood and increase our levels of the ‘feel-good’ neurotransmitter called serotonin. Plus, being warm can just feel downright comforting.
You don’t need to live in the desert to feel this benefit. There are many alternative ways to de-stress with heat! You may enjoy a hot tea, sauna, exercise, spa, an enticing patch of sunlight, a cozy fireplace, a comforting hot water bottle, or a warm bath filled with relaxing essential oils. If it’s warm and feels good, chances are it’s helping you to de-stress!
Ancient people have practiced acupuncture for centuries and documented its benefits. Today, we can still access its powerful benefits! It is believed that two acupuncture points located between the skull and neck may be especially helpful for reducing stress and tension headaches. The trial this simple exercise to release stress in just a few minutes:
Food affects our very brain chemistry and therefore impacts our mood. We can, therefore, make dietary choices to support our stress.
To start with, most people get more cranky, irritable, and stressed when they feel hungry! Therefore, include low Glycaemic Index (GI) carbohydrates at each meal to regulate your blood sugar levels and maintain good energy levels. There are also a few extra foods you could include for some extra benefits:
In a phenomenon known as ‘biophilia’, humans are naturally programmed to feel peaceful. Plants and natural scenery have been shown to reduce anxiety and depression. Therefore, a regular dose of the great outdoors is good news for our mental health!
You don’t need to become a keen hiker to get your natural nature high. Simply grounding your feet in a space of natural earth is a great start. Perhaps you can step outside for five minutes during your daily lunch break and lift your face to the sun. You may also like to start a small garden or regularly buy yourself a bunch of flowers. Anything that makes you feel more connected to the world outside is likely to lower your stress.
Exercise is a natural antidote to stress and anxiety. Raising your heart rate instantly increases blood circulation, oxygenates your brain, and gets those feel-good endorphins pumping! Furthermore, exercise engages your brain in focusing on each movement; this diverts our thoughts away from a stressful space and into the present moment.
Aim for at least thirty minutes of movement each day, in a modality that preferably makes you huff and puff a little (providing it is safe within your current health to do so). Aerobic exercise makes us produce higher levels of norepinephrine – the super stress-busting brain chemical! Try also to choose something that you enjoy and can look forward to. (And if you haven’t already, please try yoga – it’s the ultimate mind-body healing form of exercise.)
Aromatherapy has been used for centuries to support the body both mentally and physically. In modern times, essential oils are particularly powerful for reducing stress. This is because the sense of smell bypasses the cognitive brain which processes worry.
Lavender is particularly renowned for its relaxing qualities and is an ‘emotional anti-inflammatory’. Massage a little into your temples or burn some in an oil diffuser to instantly unwind. Look for the pure variety that is derived from plants, not the artificial fragrances that are often chemically produced.
Daily rituals of self-kindness and small pleasures can go a long way toward cultivating inner peace. So often we make time to go above and beyond to help others out but fail to recognize -or make- small windows in our schedules to give some TLC to ourselves.
Whilst pampering may make you think of spas and health retreats (which are great if you can afford to do so!), there are other simple, inexpensive opportunities to pamper yourself with self-kindness. You may like to try:
Giving your face a mini-massage in the shower – increases blood flow to the brain, is wonderful
for your skin health, and feels simply divine.
Saying a few positive affirmations to yourself in the mirror as you prepare for your day.
Creating a simple, luxurious body scrub using coarse sea salt and coconut oil. Alternatively, use leftover coffee grounds as an invigorating scrub to wake you up and feel refreshed for the day.
Soak your feet in a bucket filled with warm water, Epsom salts, and a few drops of peppermint oil.
Buffing your nails – it’s natural, lasts longer than nail polish, and showcases a part of your body that is visible all day long!
Even if you choose to do one of the above regularly, you’ll notice an incredible reduction in your stress levels. So this year, make it your year to give yourself some extra love and TLC – your body will thank you in so many ways.
If you’re interested in living a low waste lifestyle, the best place to start is your kitchen. We waste food every day, but there are easy ways to reduce food waste that impact without having to become a different person.
Simple shifts in daily habits can make all the difference later down the line. Store your food properly so you don’t have to throw it away so quickly. Only buy what you need – make lists, plan meals, measure ingredients. Understand how expiration dates work so you don’t throw away food that’s still good to eat. Most importantly, look for little moments in your cooking process to revise. Below we’re sharing a few ways to reduce food waste…
STOCK UP ON STOCK.
Keep veggie scraps and trimmings in a bag in the freezer when you cook. You can use this later as the base for a flavorful stock. Follow this simple recipe. You can incorporate the stock into various dishes — like grains and sauces — or you can sip it on its own.
DON’T STOP AT THE STEM.
Make sure you use as many of your fresh ingredients as possible when cooking. Broccoli stems taste greatly roasted. Beet leaves make for an excellent salad. Carrot tops can be used to make pesto. Even celery leaves can be candied for a sophisticated garnish.
MAKE FRIENDS WITH THE FREEZER.
There are so many things that can be kept in the freezer so they stay fresh longer. Freeze pantry items like flour and nuts, wedges of hard cheese, pre-chopped veggies, and even soup saved in single-serving portions.
SAVE CITRUS PEELS.
Use the peels to make homemade countertop cleaner. The peels can also be candied and saved in the freezer to use later in baking, cocktails, or as a flavorful homemade snack.
WHEN ALL ELSE FAILS, FRITATTA.
Every restaurant leftover can be thrown into a frittata. Use leftover veggies or veggie scraps, wilting herbs, and uneaten dinner remnants to add texture and flavor.
HANDLE YOUR HERBS.
When fresh herbs start to wilt, chop them up and blend them with grass-fed butter, roll it into a tube with reusable wax paper and slice off pieces when you cook. You can also mix them with oil and make an infusion that doesn’t go bad (because oil is a natural preservative), or make a pesto or chimichurri and freeze the sauce in an ice cube tray to have single-serving portions available to cook with.
REPURPOSE YOUR FRUITS.
If you bought too much at the farmers market don’t wait for them to go bad; instead, find another way to use them. Make jam with berries, get into canning, or freeze them at peak ripeness and use them in a smoothie. Frozen fruit can easily be taken from the freezer to a baking dish for a summery cobbler at any part of the year.
PICKLE IT.
Use your extra veggies and pickle them, done right they will last a long time. The fermentation process makes pickles prime food for a healthy gut.
USE THOSE COFFEE GROUNDS.
If you make coffee every morning, save the brewed coffee grounds in the freezer and make it into a homemade body scrub.
DONATE WHAT YOU DON’T USE.
If kitchen DIY isn’t your thing, save your fruit and veggie scraps in a bag in the freezer, when it’s full donate them to a community compost.
Why is everyone going gluten-free and ditching wheat-based products? It seems that every second person is allergic, intolerant, or unwilling to consume wheat-based products today. It’s not just a trendy fad, there are very solid reasons behind this shift. Many are asking, what’s changed in our bodies to make us allergic to something we’ve eaten for centuries… however, we’re finding the answers have nothing to do with our bodies, it’s the modern wheat!
We dug deep into the grain to discover the origins of wheat, how it has evolved and why our modern wheat is working against us.
Wheat is and has been for many years, a dominant crop in countries around the world used primarily for food and livestock feed. Its cultivation has been traced back to some 10,000 years ago, originating in southeast Turkey as part of the ‘Neolithic Revolution’, and ever since then, humanity has been looking for ways to get more and more of this golden grain.
In the 1870s the modern steel roller mill revolutionized grain milling, making it must faster and easier to produce fine white flour compared to old stone grinding methods. This made wheat flour cheaper to produce and it even stored better … the bugs were leaving it alone, and that should have been our first sign!
Fast forward to more recent times, in the 1950s & 60s the world’s wheat crop was altered and coined “the green revolution” as the new breed of wheat was higher-yielding and more efficient!
Norman Borlaug won a Nobel prize for saving lives through his work in developing the high-yielding varieties of cereal grains, expansion of irrigation infrastructure, and modernization of management techniques including distribution of hybridized seeds, synthetic fertilizers, and pesticides to farmers. In short – lots more wheat could be produced much faster and easier, with less interference from pests and most people thought this was fantastic and trusted the end product was just as good as ever.
Borlaug was credited with saving 1 billion lives and ending hunger, but we are now seeing major health problems across the globe as a result of the new wheat.
The green revolution appeared to be a win for production, efficiency, and pesticide companies but continues to come up short for health and nutrition.
Dr. William Davis, the author of Wheat Belly, describes, “the high-yield plant is a distant relative of the wheat our mothers used to bake muffins, genetically and biochemically light-years removed from wheat of just 40 years ago”.
Post-1985, with a cheap and versatile ‘food’ product in our hands, wheat made its way into most processed foods, from bread through to sauces and almost everything in between. Around the same time, a rise in calorie intake, autoimmune diseases, diabetes, respiratory issues, and food allergies were seen.
The food was different and although people’s food behaviors hardly changed, their waistlines and ailments certainly increased with the added ‘new wheat’ and extra calories unknowingly in their diets.
A respiratory allergy became prevalent among bakers and became more commonly referred to as baker’s asthma. Recent reports indicate that ‘baker’s asthma is the second most widespread occupational allergy in the UK and has been reported to affect over 8% of apprentice bakers after only two years of exposure.
Similarly, dietary intolerance to wheat is fast becoming more widespread than baker’s asthma, notably coeliac disease (CD) which is estimated to affect 1% of the population of Western Europe.
Over the past ten years, studies have highlighted a direct correlation between the development of CD that results from an autoimmune response that is triggered by the binding of gluten peptides to T Cells of the immune system.
Other allergic responses to wheat proteins have also been linked with atopic dermatitis, urticaria, and anaphylaxis – all of which can have negative consequences if left untreated.
These allergic responses have most notably been linked to gluten proteins and which has prompted the phenomenon of ‘Gluten-Free Foods’. Although gluten intolerance can vary, many of us experience sensitivities to modern wheat and gluten that can cause inflammation and raise glucose blood levels – which can hurt our gut.
It is estimated that 5% of the protein found in hybridized wheat are new proteins that were not found in either of the original wheat plants and are part of the problem that has led to increased system inflammation and intolerance to gluten.
“Products made from modern wheat contain forms of gliadin proteins, glutenins, wheat germ agglutinin, and other proteins never before encountered by humans.”
When our bodies have an intolerance to gluten or wheat, it can cause the gut cells to release zonulin, a protein that can break the tight junctions of cells apart, causing a ‘leaky gut. A leaky gut can wreak havoc on your body and especially your bladder –where toxins, microbes, and undigested food particles escape from your intestines and travel through your bloodstream.
Simple. Just cut it out of your diet for three to four weeks and make note of any changes that you feel in your body, after which reintroduce it. If you notice changes or feel significantly worse after reintroducing gluten, it might be time to head to the doctor and ask for the following tests:
Cutting out the wheat from your diet doesn’t mean you’ll miss out – there are so many recipes full of healthy and delicious ingredients that negate the need for wheat and will have you saying ‘what wheat’.
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