nutraMetrix Education Institute

Woman’s Health

Tue, 10 May 2022 15:46:00 GMT

By: Dr.Tamara Weinstein

Director of Sales and Continued Education for Health & Nutrition

Many women accept things like menstrual complaints, gaining weight, low interest in sex, hot flashes and brain fog as “normal”. ALL these things are COMMON. NONE OF THEM ARE NORMAL.

Women expect and even accept that as we age, we may experience physical and emotional changes. Stubborn belly fat stops responding to diet changes and exercise. It takes longer to recover from workouts. Energy levels decrease. Sleep patterns suffer. Women complain of being exhausted. Some experience mood swings.

Estrogen Dominance is a common hormone imbalance. Things like excess weight, insulin resistance and stress all contribute to the severity of estrogen dominance. It is not simply higher levels of estrogen, it is an imbalanced ratio of estrogen and progesterone. This imbalance, even only a small change, is the reason for PMS symptoms such as bloating, irritability, cramping, head discomfort, cravings and weight gain. Many of the signs of hormone loss go by without much attention and are considered the “natural part of aging.”

The number one presenting issues in females is Pre-Menstrual-Syndrome (PMS). Experts estimate, at least 85% of menstruating women present on history with at least 1 PMS symptom. Proper nutrition plays a positive role in helping to reduce some of the problems and may help maintain normal hormone balance. Vitamins B6 and E encourage the release of progesterone into the bloodstream and potentially raise progesterone levels. An increase in progesterone, has a relaxing effect and may help reduce stress. Deficiencies in B vitamins and magnesium are common in women complaining of PMS.

Progesterone influences healthy aging in women. Hormone production and bioavailability decline gradually, resulting in changes. Progesterone decline may start as early as a woman’s 30’s. Low progesterone, and only later estrogen, accounts for many women’s experience with PMS.

Symptoms of menopause may include difficulty sleeping, often attributed to night sweats and hot flashes; mood swings due to the significant shift in hormone levels; some increased vaginal dryness. Both physical and mental emotional changes make sex more difficult. Often women say this concern started decades before the onset of menopause.

Women’s health and hormone needs should be addressed throughout a woman’s life, NOT just when she reaches menopause. Vitamins, minerals and botanicals have been useful for women to help counteract mild effects of PMS and to help alleviate mild symptoms commonly associated with menopause Exercise increases both blood flow and endorphin production, which can reduce the amount of discomfort that one experiences.

A few basic guidelines for exercise for women:

Additional Tips:

*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.

Lifestyle is the Key to Achieve Head Comfort

Fri, 29 Apr 2022 18:31:00 GMT

Blinking your eyes hurts, the wind hurts, brushing your hair hurts, even sound hurts. Those that suffer severe, chronic, or persistent head tension find it hard to convey the nature of their misery. And for decades, patients and physicians alike have searched to find both the root cause and the immediate remedy for unrelenting head tension.

About 80% of the adult population has occasional head and neck tension resulting in head discomfort, while roughly 30% would say this is a persistent complaint. ¹ Worse still, 12% have no escape from what they describe as, well, indescribable head distress. According to the Migraine Research Foundation, 1 in 4 American households have someone who is seeking a solution for chronic and persistent headache.

It is important to understand that both the variety of triggers as well as the mechanisms behind the not-so-average headache. Severe head discomfort can be linked to many triggers including diet, gender, level of neurotransmitters, individual stress response and even the health of our digestive and detoxification pathways.

Women are twice as likely as men to suffer. The hormone estrogen influences risk, though the link is not well understood and is paradoxical. Detoxification and being overweight can also contribute to both male and female risk as excess weight increases a hormonal and inflammatory milieu.

Severe head discomfort starts with a trigger, which may be internal or external. This initiates a domino effect in the head in which blood chemicals and try to alleviate the perceived distress, only to have your blood vessels try to ramp up their activity – and so the cycle goes on.

This epic battle is why the onset is severe and is often paired with sensory presentations such as an extreme sensitivity to light, smells, and sound. In less than two hours for most sufferers, the head discomfort reaches a level where, as it is sometimes described, “everything feels like it is turned on.”

Medications are a cautionary tale as they can be linked to rebound headaches, cardiovascular concerns.

Many health practitioners are therefore recommending steps not just for immediate relief but for prevention. These include being more mindful, getting a good night’s sleep, having more sex and maximizing your intake of nutrients such as magnesium and the B vitamin riboflavin. Botanicals like feverfew and butterbur go the extra mile in eliminating the onset or duration of complaints.

For many, particularly women with head discomfort related to their menstrual cycle, prevention is the key. Watch out for common triggers such as perfume and red wine and keep track of foods and environmental factors that may be specific triggers for you.

Taking steps to disable the cascade or susceptibility before it ever gets going is the focus of a meaningful strategy.

Riboflavin (B2): Riboflavin is a critical component to the enzyme DAO. Having enough DAO is beneficial in maintaining head comfort as well as contributing to healthy levels of serotonin, which are additionally implicated in complaint reduction.

Magnesium: Studies show the benefit from magnesium for both prevention and intervention, yet if taken alone many people require regular use for several months, making it necessary to pair with effective botanicals.

Butterbur: This herb can also help support head comfort and can inhibit chemicals that may affect reaction to internal and environmental triggers. Studies show just 75 mg of butterbur may limit frequency and severity of head tension or related complaints by more than 50%. ²

Feverfew: Provides a broad spectrum of beneficial phytochemicals such as a component of the plant called a parthenolide. This constituent balances prostaglandins, which regulate inflammatory response and blood flow. Feverfew works to promote normal serotonin levels which promotes head comfort.

If you are like many who seek professional support for head distress, effective preventive strategies are an excellent start.

1-Ahmed F. Headache disorders: differentiating and managing the common subtypes. Br J Pain. 2012;6(3):124-132. doi:10.1177/2049463712459691

2- Lipton RB, Göbel H, Einhäupl KM, Wilks K, Mauskop A. Petasites hybridus root (butterbur) is an effective preventive treatment for migraine. Neurology. 2004 Dec 28;63(12):2240-4. doi: 10.1212/01.wnl.0000147290.68260.11. PMID: 15623680.

It Takes More, as You Age, to Stay Healthy

Tue, 28 Sep 2021 20:19:00 GMT

We need to put in more effort, compared to our younger years, if we want to have the same level of vitality we had in our younger years. The same exchange rate applies to lifestyle. Those that do not sleep well, for example, will find themselves needing to put more into their daily regimen – supplement and otherwise to maintain productivity, healthy weight, and physical wellbeing- to make up for that lost sleep or lack of recovery that only comes with adequate rest.

In short, what your body needs in relation to nutrition will change as you get older, the rate of which is dependent on your lifestyle.

When we combine age and lifestyle, it becomes necessary to establish a foundation of daily habits to both address our everyday health needs, but also to contribute, or “pay into” our future health and aging requirements.

If you are asking yourself- where to start- I suggest starting with a diet and supplement routine that includes plenty of minerals. This comes in the form of plenty of dark leafy green veggies, making sure to get red-, orange-, blue- and purple-colored foods into our diet. For everything else- there is supplementation.

Essential vitamins and minerals in both colorful foods and comprehensive mineral supplementation can be key to your overall health, energy levels and immune health.

Keep in mind, it is never as simple as doing one thing. Exercise, rest, healthy stress habits all impact our aging. So, while you do not focus on ONE thing, your CAN GET STARTED with one thing.

The body cannot age well if it does not detoxify well – Our detoxication organs; the liver, the gallbladder, the kidneys, our skin, lymphatics, and bowels are all collectively responsible for healthy aging. After all, the liver is responsible for the binding and neutralizing environmental toxins, in addition to the toxins our body creates in aging- hormones, oxidized lipids and excess glucose, to name a few. The kidneys on the other hand, are responsible for the elimination of these toxic substances.

Removing toxins- natural or otherwise- supports your tissues health, may improve blood flow, promotes healthy oxygen levels, improves the health of your skin and very often your energy levels.

Minerals play the largest role in assisting this cellular action. Minerals are the necessary co-factors for hundreds of metabolic actions crucial for energy metabolism, hormone production, bone health, immune function, and clearance of cellular debris.

Our bodies tightly regulate the use of minerals, knowing they are critical to health, our bodies partition minerals for later use because the body cannot make them- the body must take them.

Now that you know- minerals are essential to health, you may wonder what you are looking for in mineral support. Many minerals are poorly tolerated, may have limited bioavailability or be subject to reactivity with one another when taken in supplement form.

The number one factor you are looking for– Minerals bound to amino acids or organic acids

For example. The amino acid- glycine, as in magnesium glycinate is tightly bound and a highly bioavailable form of magnesium, due to its small size. As such it is better absorbed intact across the intestinal wall.

The methionine form of selenium is another example. Selenium when bound to the amino acid methionine is highly compatible with other minerals and, due to its nature does not interact with phytates or fiber found in the diet. Meaning, choosing the correct mineral regimen is not just about what is in the bottle, but also how it fits in with your daily diet.

This brings us to one of the more important matters in choosing the right mineral support- Tolerability. Many people put off both food and supplementation due to stomach or intestinal tolerability. Finding a zinc gluconate or iron gluconate is preferable because this form is highly stable, gentle on the intestine- but because also tightly bound highly bioavailable.

Amino acid or organic acids create a more bioavailable, tolerable, and compatible blend.

While supplementation isn’t the only way to correct for factors that deplete vitamins and minerals from the body, it may be one of the more prudent steps you take to ensure adequate intake daily, especially as you approach advancing years, look to support your stress factors, a good night’s sleep and eliminate excess sugar and alcohol.

Detoxification

Fri, 10 Sep 2021 15:04:00 GMT

By: Tamara Weinstein, PT, DPT, MS, CCN , Director of Sales & Continued Education for Health & Nutrition

Many times, when people just do not feel right, they have a combination of complaints where neither they, nor their doctor, can pinpoint a specific cause. These may consist of low energy, not sleeping well, mood swings, digestive complaints, weight gain, or having a difficult time focusing on tasks at hand.

Although your body is well-equipped to eliminate toxins, it sometimes requires special diets or extra vitamins, minerals, or botanicals to enhance your natural detoxification system. Toxins build up in our bodies over time through the air we breathe, the foods we eat and the daily stress our bodies are under.

The liver, one of the most important organs, is the master filter. The liver’s function is to sort out and eliminate many detrimental substances that enter the body on a consistent basis. Internally, the liver breaks down compounds, such as excess hormones and other byproducts of a healthy metabolism. Externally, the liver must filter and eliminate foods, food preservatives and added chemicals, pollutants, pathogenic toxins, and excessive alcohol. Lifestyle factors that we may or may not be able to control, such as genetics, environment, and stress can influence the proper functioning of the liver resulting in less-than-optimal elimination and filtering of subsequent toxins.

The overabundance of toxins that build up in our bodies causes undue stress on our liver and it often can’t keep up with the demand. Maintaining optimal liver health is a must where free radicals, toxins and harmful chemicals bombard the body daily. A healthy digestive tract, gallbladder and kidneys are also essential for your liver to complete its goal for effective detoxification. The liver detoxification process can be enhanced or undermined depending on what we eat. That’s why it is important to eat healthy and make sure we have the micronutrients on board to get the most from what we eat.

Vitamins, Minerals and Botanicals that support detoxification:

Curcumin has shown evidence of being able to support immune, cognitive, and liver health. It has antioxidant properties and supports the production of enzymes for glutathione and its synthesis. Curcumin has shown to support the normal production of phase II detoxification enzymes in the liver and helps to neutralize harmful heavy metals, toxins, and pollutants.

Is there a difference between a liver detox and a weight loss detox? Many people hear “detox” and immediately think of “weight loss.” It is common for those starting a weight loss program to go through a period of detoxification. A weight loss detox, which is recommended once or twice a year, usually lasts for periods between three and seven days. This process involves eating a strict diet in addition to a colon and liver cleansing system to detoxify and cleanse the digestive tract. A liver detox helps to maintain your liver health and helps cleanse the body on a regular basis and not just for a short period of time. It is meant to support the body’s natural process and does not require the dietary restrictions common with a periodic detox system.

Detoxification Tips:

A Steppingstone to a Clear Head

Tue, 10 Aug 2021 19:24:00 GMT

Often, individuals look for “brain hacks”, “shortcuts”, or a “quick fix” simply to gain a few more hours of daily productivity. While understandable in our fast-paced, hyper-stimulated world, this regularly comes at the expense of sleep, personal time and ultimately our health. While there is no real shortcut that can produce health in the same way the consistent habit of good sleep, a balanced diet and physical fitness can, there are steppingstones that will get you there.

One such steppingstone is something called a nootropic. Nootropics are drugs, nutrients, botanicals, and even amino acids that can improve blood flow to the brain; support the production of neurotransmitters; or promote neuroplasticity to optimize brain productivity, cognitive function and memory.

Natural nootropics have been around for millennia – think of Pycnogenol, Omega III fatty acids and ginkgo biloba for their capacity to promote blood flow to the brain. The use of botanicals and amino acids was once considered esoteric and only accepted by the herbalist for their inherent benefit. Today, they are widely used by practitioners of many disciplines as our day-to-day lives become more demanding, and the research behind them continues to support their use in areas of mental well-being and metabolic fitness.

These compounds have confirmed cognitive benefits in such areas as memory and focus. They are additionally useful to support executive functions like math, multitasking and critical thinking when we find ourselves overwhelmed with work or increasing requirements to meet the needs of both our family and surrounding community – not to mention the escalating stimulation from our digital devices invading all aspects of our lives.

It makes you wonder why such ingredients are often limited to use in those experiencing declining function instead of as a first-line approach to maintaining healthy brains for all of us. Once you know where to start, we can initiate a “prevention rather than intervention” approach to aging and well-being.

Dr. Mason’s Cognitive Health Pro-Tips

Nootropic ingredients can profoundly improve human cognition, productivity gains and overall well-being in a world of excess stimulation and mental demands.

1 David O. Kennedy, Philippa A. Jackson, Joanne Forster, Julie Khan, Torsten Grothe, Tania Perrinjaquet-Moccetti & Crystal F. Haskell-Ramsay (2017) Acute effects of a wild green-oat (Avena sativa) extract on cognitive function in middle-aged adults: A double-blind, placebo-controlled, within-subjects trial, Nutritional Neuroscience, 20:2, 135-151, DOI: 10.1080/1028415X.2015.1101304 2 Berry NM, Robinson MJ, Bryan J, Buckley JD, Murphy KJ, Howe PR. Acute effects of an Avena sativa herb extract on responses to the Stroop Color-Word test. J Altern Complement Med. 2011 Jul;17(7):635-7. DOI: 10.1089/acm.2010.0450. PMID: 21711204

Immune Health – Stay Strong- Take Action

Wed, 28 Jul 2021 07:10:00 GMT

Maintaining a healthy immune system goes beyond many of the practical instructions we all follow. It is critical to also support areas of health like our weight, our response to stress, as well as consider what we may want to add to our diet or supplement regimen to support us -anything short of proper planning may otherwise let down the immune system.

It is important to note- there are parts of our lives we can control: For example- when daily stressors become chronic stressors, our immune system takes notice. What feels like a lack of sufficient energy is also a lack of sufficient metabolic reserve to support healthy immune activity. It is important to consider what we may want to eliminate during stressful periods of our lives- like sugar, and what we may want to re-commit to- Immune supportive antioxidants and functional ingredients.

The immune system relies on micronutrients, antioxidant potential and amino acids to function properly- All, together play a beneficial role in the immune response. Some nutrients are well known for their immune-supportive actions – like vitamin C – while other nutrients are not as well known. [i]

Let’s explore some of the lesser known immune nutrients or functional ingredients.

The Elemental- Amino Acids

While most people think of protein as essential for their muscles and their healthy weight- it is also true that quality protein – with its varied amino acid component is essential to your immune health [ii] . Amino acids are not just the building blocks of protein- but are also critical to making antibodies, hormones, and neurotransmitters for your health.

Without sufficient protein it becomes difficult to have a healthy immune response. Not only do amino acids play a role in the activity of antibodies, but also your white blood cells to support your health each day [iii] .

Amino Acids – like glycine, glutamine, tyrosine, or carnitine- all may help support your response to both physical and emotional stressors.

The Functional – Beta Glucans

Supporting a healthy immune system starts with a healthy gastro-intestinal environment. Yeast beta glucans, which confer energy for the immune system, additionally have a significant effect on immune function. What makes these beta-glucans unique is how their 1,3 configuration helps to create balanced white blood cell activity. Verified and functional ingredients are essential to maintain a healthy immune response-especially when we consider our long work hours, physical and mental demands of the day. The Wellmune beta-glucan ingredient has over a dozen published, peer-reviewed clinical studies supporting its clinically researched beta-glucan ingredient for athletes, individuals concerned with stress and its impact on immune health as well as those of mature years. [iv]

The Comprehensive- Pycnogenol

A healthy immune system creates its own internal free radicals if it is functioning properly, however as you go about your day- you are bombarded with external free radicals from the environment and new to nature molecules found in your food and water. The external burden can often overwhelm our body’s natural ability to balance free radicals and thereby reduce our immune function [v] . Dietary and supplemental antioxidants can often clear the way from those stressors and create a healthy environment for our immune system to function normally. [vi]

Pycnogenol also has a positive effect on maintaining a healthy inflammatory response by supporting a healthy balance or release of cytokines [vii] – cytokines are chemical communicators released from cells to help immune cells coordinate.

Healthy aging, immune function and quality of life require the ability to recognize our mental and physical stressors, pinpoint what effect it has on our body and then apply quality supplementation and lifestyle skills, such as sleep, nutrition, movement, and laughter.

[i] Gombart A, Pierre A, Maggini S. A review of micronutrients and the immune system – working in harmony. . . . Nutrients 2020;12(1). doi:10.3390/nu12010236

[ii] Li P, Yin Y-L, Li D, et al. Amino acids and immune function. Br J Nutr 2007;98(2):237-252. doi:10.1017/S000711450769936X

[iii] Grimm H, Kraus A. Immunonutrition – supplementary amino acids and fatty acids ameliorate immune deficiency in critically ill patients. Langenbecks Arch Surg 2001;386(5):369-376. doi:10.1007/s004230100241

[iv] Feldman S, Schwartz HI, Kalman DS, et al. Randomized phase II clinical trials of Wellmune® for immune support during cold and flu season. J Appl Res Clin Expt Ther. 2009;9:30-42

Cohen S, Janicki-Deverts D, Miller GE. Psychological stress and disease. JAMA. 2007; 298:1685-7.

Talbott S, Talbott J. Effect of Beta 1, 3/1, 6 Glucan on Upper Respiratory Tract Infection Symptoms and Mood State in

Marathon Athletes. J Sports Sci Med. 2009;8:509-15.

[v] Pycnogenol® decreases symptoms of common cold and shorten its course also preventing

some complications. Belcaro G, Shu H, Luzzi R, Dugall M, Ippolito E, Cesarone MR, Corsi M, Feragalli B

Improvement of common cold with Pycnogenol®: a Winter registry study. Panminvera Med 56: 301-308, 2014

[vi] Pycnogenol® increases phagocytosis of macrophages suggesting better defence against pathogenic

infections.Wu TF, Hsu CY, Huang HS, Chou SP, Wu H. Proteomic analysis of Pycnogenol® effects in RAW 264.7 macrophage reveals induction of cathepsin D expression and enhancement of phagocytosis. J Agric Food Chem 55: 9784-9791, 2007

[vii] CLINICAL STUDY: Pycnogenol® inhibits the generation of COX-2 and 5-LOX enyzmes in pharmacological

investigations of inflammatory processes in humans.

Canali R, Comitato R, Schönlau F, Virgili F The anti-inflammatory pharmacology of Pycnogenol® in humans involves COX-2 and 5-LOX mRNA expression in leukocytes.Int Immunopharmacol 9: 1145-1149, 2009

Exercise, the Hippocampus and Post-traumatic Brain Injury

Thu, 08 Jul 2021 18:01:00 GMT

According to the CDC ~1.6 million to 3.8 million concussions / year. 5-10% of these concussions are accounted for by athletes during their season.

The CDC states <10% have LOC with American Football and boxing being the highest “at risk” group. However male soccer players vs. female soccer players accounted for the highest percentage in their sport.

In the journal Brain: a Journal of Neurology reports of post concussion therapy documented that the flow of cerebrospinal fluid is dramatically impeded with a malpositioned C1 vertebra and that correction of that malposition normalizes/improves that flow. Abnormal cerebrospinal fluid flow is an easy causation to correlate with post-concussion symptoms and the fact that a concussion is a trauma-induced condition, it is easy to correlate the possibility of that trauma causing a malposition of the C1 vertebra.

In addition to that, the C1 malposition has been implicated in causing abnormal blood flow through the vertebral arteries (the primary blood supply to the midbrain).

Hyperbaric O2 therapy is reaching great markers for cognitive improvement.

Literature review promotes better evaluation of status to be back on the field as well as improved nutritional support to Block COX 1-3. Using Fish Oil (4:1), Resvertrol ( trans form) Curcumin and green tea in addition or instead of Asprin, Ibuprofen and/or Napoxen.

Future play and recovery requires a healthy immune system. Utilizing things like Probiotics, Vitamin D, b-Glucans and Exercise has shown improved recovery results. Specifically exercise and brain stimulation have decreased rates of depression, alcohol abuse and co-morbid cognitive health concerns during the 18 years post trauma. In fact, both exercise and caffeine have benefits in improving BDNF, a brain growth factor, when compared to standard SSRI’s and Tricyclics.

Magnesium…It Does A Body Good.

Thu, 01 Jul 2021 18:17:00 GMT

Magnesium is essential- Meaning your body cannot synthesize it de novo. If you can not make it! you need to take it! Magnesium proves to be one of the more important minerals for its impact on so many metabolic pathways. It next to Omega III Fatty acids and Vitamin D3 may be one of the more cost effective steps you take towards better health.

Whether you are an athlete, want better blood sugar support or a better nights sleep, magnesium is your magic bullet!.
Lifestyle factors like consumption of processed foods, stress, coffee and marked consumption in alcohol will deplete your body’s stores of this essential mineral. By some accounts, 80% of the adult US population is deplete. REMEMBER! nothing in nature acts in exclusion. Magnesium absorption is dependent on the also essential B6 and albeit a non-essential vitamin ( actually a pro-hormone) Vitamin D3 must also be present.

How do you know if more magnesium is necessary for your well being?

Do you complain of…

Muscle cramps and spasms? While calcium contracts- magnesium relaxes.
Get some MAGNESIUM

Sleep much?… OR not at all?…
Insomnia
Magnesium is an essential part of our production of serotonin, GABA and melatonin for sleep and mental health. Think about its benefits if you feel anxious!

Fatigue? or lack of physical stamina?
At the root of energy production is a molecule called ATP. Its activity is DEPENDENT on Magnesium and a sufficient amount.

The Endocannabinoid System

Mon, 22 Mar 2021 23:35:00 GMT

The body’s endocannabinoid system (ECS) is a communication system that is very extensive and elaborate. It consists of three main components: endocannabinoids, cannabinoid receptors, and the enzymes that break the cannabinoids down. The ECS exists in many areas of our bodies from our immune cells, nervous system, spinal cord and brain. There are even cannabinoid receptors in our skin.

One of the roles of the endocannabinoid system is to keep our bodies in a state of balance known as homeostasis. If we achieve internal homeostasis, we can experience optimal health. The ECS system regulates pain, stress, appetite, energy, cardiovascular function, reward perception, reproduction, and sleep, to name a few.

Let’s breakdown the main components of the endocannabinoid system.

Endocannabinoids

Endocannabinoids are naturally produced within our bodies. The two main types include anandamide (AEA) and 2-AG (or 2-arachadonoyl-glycerol). Anandamide was uncovered in the 1990s, and is involved in regulating mood, memory, pain, cognition, and emotions. AG is associated with pain relief, nausea relief, appetite stimulation, and inhibiting tumor growth.

Cannabinoid Receptors

The second part of the ECS are the cannabinoid receptors. These are cell membrane receptors that bind cannabinoids to trigger cell responses. There are cannabinoid receptors in many areas of the body including the brain. There are two main types:

CB1 receptors are mainly in the central nervous system, they affect motor and cognitive function. The CB1 receptor is what responds to THC as well as responding to the body’s naturally occurring endocannabinoids — anandamide and 2-AG.

CB2 receptors are located within the immune system and play a role in neuro-protection and neuro-inflammation. CBD can bind to at least 12 sites of action in the brain. These activate multiple pathways to elicit feelings of relaxation and improved mood. These action sites are also a part of the ECS.

Enzymes

The third part of the system is the enzymes that break down the endocannabinoids. The enzyme FAAH works quickly on the chemicals our bodies produce, like anandamide, but not on external cannabinoids. This is why THC produces a high and anandamide does not.

It is always important to discuss with your practitioner before adding anything new to your supplement regimen. Discuss options and appropriate dosing with your healthcare provider. It is also important to source products from companies you trust.

Remember there is still so much research underway regarding the endocannabinoid system. Take control of your health by staying informed of new research.

HEALTHY MIND = HEALTHY BODY

Wed, 17 Jun 2020 14:39:00 GMT

There is great evidence to support that consuming a healthy diet rich in color, i.e. antioxidant rich foods, may have benefits for maintaining healthy cognitive and metabolic function. Certain vitamins and minerals, as well as foods with a high ORAC value, not only support cognitive health, but healthy metabolic aging as well. Often these foods and the supplements that are derivative can be found in health food stores and health related businesses with easy access for everyone. The question then becomes not only “Should I use supplements for cognitive function”, but also, “which supplements and lifestyle habits will give me the best outcomes?”. Much like when you start a fitness regimen, you have to ask, what are you trying to achieve and what activities will help you reach your goal?

Moreover, since we brought up fitness, physical activity may be another important action for healthy brain development as a child and something just as important to commit to as an aging adult. The combination of diet, supplementation and fitness give the body and the brain the structural and metabolic support necessary to support day-to-day demands for all decades of life.

What is meaningful?

When it comes to supporting cognitive health, research shows a combination of vitamins and minerals not only help support cognitive function but also help maintain healthy brain tissue. Nutrients such as beta-carotene, magnesium, vitamin C, a complex of b vitamins, fish oil, amino acids and antioxidants like co enzyme Q 10 and green tea extract, can help combat the negative effects of stress and support energy levels.

One reason for their benefit is they share a role in supporting common mechanisms of cognitive function and healthy aging. These mechanisms include neutralizing oxidative stress, inflammation and mitochondrial dysfunction which are common issues associated with mental focus, energy and comprehension.

A key take-away from research into the area and the use of nutraceuticals is the impact that a combination of nutrients can have vs. that of individual nutrients, making synergistic formulation a cornerstone to achieving desired results.

A healthy diet, supplementation and fitness all work on fundamental mechanisms that are central to the health of the brain in all ages because their use is ubiquitous across all age ranges and essential to healthy metabolic function.

Supporting Immunity Throughout the Year

Wed, 26 Feb 2020 15:16:00 GMT

Too often we think about our colder months as being the sniffles, stay home in bed and rest months, yet so many people are surprised to hear, even during warmer months, virus or respiratory complaints are still at the top of your immune systems’ worry list.
Staying healthy through all the seasons is as simple as 1-2-3!
Diet and Supplementation
1-Vitamin D3-
You likely already know that a diet rich in color has health promoting benefits, including a robust immune system. Did you know however that certain nutrients found in both diet and supplementation can give you an added boost? Things like Vitamin D, beta glucans, and vitamin C are all ingredients we should be taking during times of immune or stress disturbances.
Vitamin D3, as little as 600 IU can give the immune system a much-needed bump. For many people, colder months mean less sunshine as we stay warm, inside. This doesn’t just mean less sunshine, but potential for lower vitamin D levels. For many that work long hours indoors, this may be a year-round concern. Vitamin D plays an indispensable role in immune health as low levels may weaken our defenses and increase vulnerability to illnesses, like colds and the flu.(1) Adequate amounts of vitamin D vary depending on age, activity level and weight, but studies show keeping your vitamin D levels at an optimal amount during both childhood and adulthood may decrease the risk of, or the exacerbation of, chronic respiratory issues and their symptoms.(2) Interestingly, women that meet optimal serum level in pregnancy can confer immune benefits to their infants.(3)
2- Beta glucans
Beta Glucans are highly branched polysaccharides. β 1,3/1,6 glucans from yeast, like that found in Isotonix Immune or the β 1,3 D-glucans in Ultimate Aloe may increase white blood cell (macrophage and lymphocyte) health and activity. Macrophages, specifically, trigger a host of immune functions that allow the body to produce the most complete, effective, and appropriate immune response achievable.
3- Vitamin C
Vitamin C is considered by everyone to be the immune antioxidant. Vitamin C is an essential nutrient. This means your body cannot make it, so you need to take it. You should consider taking more when you know you may be in an immune challenging environment. Your external environment pollution, such as, on the job exposure to chemicals or elements, may increase oxidative stress on your immune system leading to a limited or diminished response when you need your immune system functionally optimally. This is simply where your environmental stresses are building up faster than your body can repair. By-products of oxidative species or stress have a pronounce impact on your cellular health, immune system and tissues.
Vitamin C supports immune defense by directly stimulating both the innate and adaptive immune system, meaning even when its not cold season, Vitamin C may help if stress or lack of exercise and rest contribute to your immune complaints. Because, like Beta Glucans, Vitamin C accumulates inside the white blood cell it is ready for anything. The thought is that antioxidants may prevent damage to immune cells by neutralizing free radicals – agents in the environment that may damage your cells and reduce your immunity.
Self-Care = Self-Love
Keep in mind, both rest and hydration are under appreciated and underutilized!
Studies show lack of sleep goes well beyond just feeling grumpy or not being the best work mate. In fact, sleep deprivation can have a significant effect on your physical well-being.
If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system so you are less able to fend off bugs.
During sleep, your immune system releases chemicals necessary for both staying asleep and repairing from the daily insults to our immune system.(4) These chemicals need to increase when you have an illness or inflammation, or when you’re under stress. Loss of sleep, even for a short period of time may decrease production of these protective chemicals. In addition, infection-fighting cells are reduced when you do not rest well.
There is no one trigger for chronic disease. In the end you want your approach to health to be well rounded throughout the year and throughout your life.

1-Wacker M, Holick MF. Nutrients. 2013. 5(1):111-48.
2- Mateussi MV, et al. Sao Paulo Med J. 2017. 135(5): p. 497-507.
3- Wolsk HM, et al. PLoS One. 2017. 12(10): e0186657.
4-Cirelli C. Definition and consequences of sleep deprivation. UpToDate May 27, 2015.

Eat Clean, Get Dirty

Tue, 14 Jan 2020 20:38:00 GMT

Ancient nutrients, walking barefoot in the grass and Soil Based Organisms

What’s in YOUR green smoothie? Are you living a “mind-is-full” or a mindful kind of day? How many sprouted grains do you consume, and did you get your recommended algae today?

There is a movement in health seekers today. It’s a movement because “getting back to nature” is going mainstream. Your body is an eco-system. Trillions of microorganisms are dictating weight loss, heart health and even mental well-being and it all starts in the gut. Don’t get me wrong, the oral flora and the skin biome are carrying a lot of weight in our health as well, but to begin, it’s all about getting dirty and eating clean!

A place to start, if you are new to any of the above is with the gut and soil-based organisms. Soil-based organisms (SBOs) are spore forming anerobic bacteria that don’t just contribute to a healthy microbiome and body-biome, they potentiate the beneficial bugs found in your intestines while also serving as promoters of pre-biotics already a part of your daily consumption. If pre-biotics and resistant starches are not a part of your daily consumption, then SBO’s will be your best friend because they give what you have added band-width. Soil Based Organisms’ are boosters for robust health and vitality.

Proper bacterial balance is vital to healthy immune function, providing appropriate protection against potential infections, playing a critical role in the digestion and absorption of food and nutrients, and even regulating mood. The interaction of multiple strains of bacteria is an essential element in health and wellbeing.

The microbiome hypothesis-A grouping of probiotic, prebiotic and postbiotic diversity in the human gut, coupled with a deeper appreciation for how humans and their “helper” bacteria work together to produce a healthy microflora.

SBO probiotics are characterized by two traits that make them superior to other probiotics; 1) the spore phase enabling natural resistance to the harsh environment of the upper digestive tract and stomach, and 2) inherent environmental stability that does not require the addition of specialized coatings or preservatives to ensure a clinically relevant amount reaches the appropriate areas of the gut.

When these spore-forming probiotic microbiotas are ingested, they travel all the way to the lower intestine where they come alive. Like a seed, warm temperatures, moisture, and nutrients stimulate the germination stage where bacteria emerge from dormancy. SBO probiotics are well-adapted to the environment of the gut and have been shown to remain in the digestive tract where they can provide long term benefit.

REFERENCES

Reid, A., And Greene, S. 2013. Human Microbiome. In: MICROBIOLOGY, T. A. A. O. (ed.)

Le Chatelier, E., Nielsen, T., Qin, J., Prifti, E., Hildebrand, F., Falony, G., Almeida, M., Arumugam, M., Batto, J. M., Kennedy, S., Leonard, P., Li, J., Burgdorf, K., Grarup, N., Jorgensen, T., Brandslund, I., Nielsen, H. B., Juncker, A. S., Bertalan, M., Levenez, F., Pons, N., Rasmussen, S., Sunagawa, S., Tap, J., Tims, S., Zoetendal, E. G., Brunak, S., Clement, K., Dore, J., Kleerebezem, M., Kristiansen, K., Renault, P., Sicheritz-Ponten, T., De Vos, W. M., Zucker, J. D., Raes, J., Hansen, T., Meta, H. I. T. C., Bork, P., Wang, J., Ehrlich, S. D. & Pedersen, O. 2013. Richness of human gut microbiome correlates with metabolic markers. Nature, 500, 541-6.

O’mahony, S. M., Clarke, G., Borre, Y. E., Dinan, T. G. & Cryan, J. F. 2015. Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behav Brain Res, 277, 32-48.

Sella, S. R., Vandenberghe, L. P. & Soccol, C. R. 2014. Life cycle and spore resistance of spore-forming Bacillus atrophaeus. Microbiol Res, 169, 931-9.

Foster, J. A., Rinaman, L. & Cryan, J. F. 2017. Stress & the gut-brain axis: Regulation by the microbiome. Neurobiology of Stress, 7, 124-136.

Conlon, M. A. & Bird, A. R. 2014. The impact of diet and lifestyle on gut microbiota and human health. Nutrients, 7, 17-44.

Dibaise, J. K., Zhang, H., Crowell, M. D., Krajmalnik-Brown, R., Decker, G. A. & Rittmann, B. E. 2008. Gut microbiota and its possible relationship with obesity. Mayo Clin Proc, 83, 460-9.

Sudha, M. R., Bhonagiri, S. & Kumar, M. A. 2013. Efficacy of Bacillus clausii strain UBBC-07 in the treatment of patients suffering from acute diarrhoea. Benef Microbes, 4, 211-6.

Majeed, M., Nagabhushanam, K., Natarajan, S., Sivakumar, A., Ali, F., Pande, A., Majeed, S. & Karri, S. K. 2016. Bacillus coagulans MTCC 5856 supplementation in the management of diarrhea predominant Irritable Bowel Syndrome: a double blind randomized placebo controlled pilot clinical study. Nutr J, 15, 21.

Jager, R., Shields, K. A., Lowery, R. P., De Souza, E. O., Partl, J. M., Hollmer, C., Purpura, M. & Wilson, J. M. 2016. Probiotic Bacillus coagulans GBI-30, 6086 reduces exercise-induced muscle damage and increases recovery. PeerJ, 4, e2276

Tam, N. K., Uyen, N. Q., Hong, H. A., Duc Le, H., Hoa, T. T., Serra, C. R., Henriques, A. O. & Cutting, S. M. 2006. The intestinal life cycle of Bacillus subtilis and close relatives. J Bacteriol, 188, 2692-700.

Bader, J., Albin, A. & Stahl, U. 2012. Spore-forming bacteria and their utilization as probiotics. Benef Microbes, 3, 67-75.

Methylation, What’s that?

Thu, 23 May 2019 16:31:00 GMT

TO DO:

This last bullet on your to do list might feel like it’s out of your control, I mean it’s in your genetic blueprint right? Aren’t you “hard-coded” to be this way? You either are or you aren’t a good methylator…Right? Not so fast, let’s start with the defining terms.

Methylation : A methyl group is simply one carbon connected to three hydrogen atoms. You guessed it, these organic powerhouses are found in your food and play a huge role in your gene health and your metabolic health.

What Signals Are You Sending?

Why do we care about methylation anyway? It’s because methylation pathways are literal switches in the body. These switches start or stop reactions, such as turning on a gene or activating an enzyme. When a methyl group is “lost” or chemically removed, metabolic reactions simply stop. In other words, the gene is turned “off” and the enzyme is deactivated.

We need a balance of both.

Let me give you an example. The ability to turn on an inflammatory cascade is necessary to mount an immune response, to stabilize an injured joint. It is necessary for survival. The ability to turn off that inflammatory response, is just as necessary for survival. Today we live in a world where we get more inflammatory signals than anti-inflammatory signals.

The messages you send your genes with food, sleep, exercise and supplementation are even more important to flip these switches to your advantage.

Methylation is not just one specific reaction. As such, you shouldn’t pay too much attention to one genetic polymorphism or one sluggish enzyme in your gene blueprint. There are literally hundreds of methylation reactions in the body meaning, the healthy gene environment you create has everything to do with what you put on your plate. It is not just healthy abs that are made in the kitchen.

When do you want to turn things on?

You need methylation support when you want to optimize detoxification reactions. This isn’t just important for individuals with methylation gene variations, but anyone needing to detoxify the body of chemicals. Healthy detoxification and methylation are considered most important for individuals that have immune concerns, sensitivities to their environment, chemical dyes or scents. Even if environmental sensitivities are not a part of your daily life, perhaps you have trouble with red wine, red wine grapes or sulfur rich compounds like cauliflower, broccoli and cabbage. Supporting your methyl pathways is your first step.

Remember, you need balance. There are times we want to turn down methylation. Sometimes for mental emotional well-being, when we can’t find focused, maybe we feel hyper or aggressive. At times like this, it’s worthwhile paying attention to the steps you can take to slow down methylation so that you can feel more balanced and mindful.

It is becoming clear that failure to turn on and off the switches can lead to several health-related concerns. Gene polymorphisms are implicated in neurologic health and well-being, are involved in creating the building blocks you need for a healthy metabolism, cardiovascular function and healthy aging. All of this is strongly dependent on your methylation potential.

When I mentioned your to do list above, I know mine is much longer as well, but I mentioned these three keynotes “to dos” because an allergy free home, mindfulness, including mindful eating and select nutrients, all need to be in place to optimize your methylation pathways.

Top Tips to Support and Balance Healthy Methylation

Just as there are many causes of poor methylation, there a plenty of things you can do that support methylation.

For added support, especially if mental fatigue or emotional fatigue is your big concern, consider adaptogenic (stress relieving) botanicals. Think Chamomile, valerian root, scutellarin or lemon balm tea. If tea is not your thing. Simple “BLISS” creating botanical formulas can be an easy way to keep methylation and the world around us in balance.

Got Magnesium?

Fri, 01 Feb 2019 16:06:00 GMT

They’re like peas and carrots, can’t have one without the other.

Vitamin D has received a lot of attention in recent years, good and bad. No doubt you have seen articles about the “sunshine” vitamin, some say it is the vitamin we should all be taking for heart health, immunity and mental health and some studies say claims about vitamin D and bone health are insufficient or weak. With that being said, there is no nutrient that is the end all be all and no vitamin that works independently of other nutrients in the body. In fact, some vitamins go together like Jenny and Forest, like peas and carrots.

Now I’d be willing to bet dollars to donuts (gluten-free, dairy-free, sugar-free donuts) you’ve heard that if you want to experience great health, you need vitamin D. Vitamin D-3 to be exact. And there’s plenty of great reasons for that. Vitamin D-3 has been shown to improve heart health, increase immunity, improve brain function and much, much more. Unfortunately, what most people don’t know, and this is a biggie, is that failing to take one simple additional nutrient with your vitamin may actually put you on a road to less than optimal health. You absolutely must get enough magnesium in your diet.

Why?

The reason is quite simple. Magnesium is required for your body to metabolize vitamin D-3. Magnesium is a major key to your body working well. In fact, for over 300 biological processes to go right, it’s essential. And roughly 80% of Americans don’t get enough magnesium.

When it comes to getting the best mileage out of your vitamin D, you’ve got to get adequate levels of magnesium in your body.

In a recent article in the Journal of American Osteopathic Association ¹ , researchers found that vitamin D cannot be metabolized with insufficient magnesium levels. As they noted, without magnesium available, vitamin D consumed cannot be converted into its active form — making it unusable.

“People are taking vitamin D supplements but don’t realize how it gets metabolized. Without magnesium, vitamin D is not really useful or safe,” says study co-author Mohammed S. Razzaque, a professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania.

The reason vitamin D-3 could be dangerous? It can lead to increased calcium and phosphate levels. Elevated calcium levels can lead to calcium being deposited in the soft tissues of the body, including the arteries. This is not good news for either your organs or your bones.

In the Women’s Health Initiative Observational Study ² of 73,684 postmenopausal women, the baseline hip bone mineral density was 3% higher (and the whole-body bone mineral density was 2% higher) in women who consumed more than 422 mg/d of magnesium compared with women who consumed less than 206 mg/d.

Magnesium is the 4th most common element in the body and plays an essential role in over 300 different bodily functions, activating more than 600 enzymes.

The bones in your body are a living substance composed of blood vessels, nerves, and cells, requiring several essential nutrients, including magnesium.

Estimates show that 50-60% of the magnesium in your body goes to your bones. It’s that important for bone health.

You NEED Magnesium!

http://jaoa.org/article.aspx?articleid=2673882

Orchard TS, Larson JC, Alghothani N, et al. Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. Am J Clin Nutr. 2014;99(4):926-933. doi: 10.3945/ajcn.113.067488

Aging well, a Good-night’s Sleep, Cardiovascular Health and Obesity It is all about – The Microbiome

Wed, 24 Oct 2018 20:09:00 GMT

Research and subsequently scientific literature is constantly being updated by new discoveries. Excitingly, preventive as well as intervention medicine is finding common ground-The microbiome.

More and more we are hearing about the importance of the gut, its inhabitants and how they communicate via their own genetic code. Much like the organelles in each of your cells called mitochondria, gut bugs have their own DNA as well. We are the beneficiaries of their diversity and functionality. They have about 500 times the number of genes humans do, and we are complex. There is a good reason for our success as a species. We hijack the genes found in our gut biota. By capitalizing on their ability to harvest energy, modify a stress response and even create vitamins and important fatty acids for metabolic balance. Maintaining health, both an active and energetic physical and mental self requires a previously underappreciated reverence for the health of our gut inhabitants.

Two aspects of medicine looking at the importance of gut biota are those concerned with obesity and those concerned with sleep patterns for longevity. The relationship between nutrient synthesis, gut biota and achieving REM sleep is more intimate than you think.

While many adults accept changes in body composition, energy, sexual function and mobility as natural parts of aging, a simple approach at improved gut health is both within our control and can significantly improve many of these quality of life and aging factors.

There are countless ways to support a healthy gut environment. Start with a diet rich in colorful fermentable foods, limiting processed foodstuff, reducing exposure to environmental toxins, putting an emphasis on physical activity, avoiding stress and getting enough sleep. All too often, these lifestyle “tweaks” is overlooked dismissed as necessary or we simply bargain our way out of “starting today” to eat, sleep and exercise better. Yet, all of those factors have something in common: they support the optimal environment for healthy gut bugs that in turn help synthesize Vitamin D, Vitamin K and B- vitamins. Normal bacterial intestinal biofilms allow nutrients to be absorbed, and unhealthy factors to be eliminated. This effects every system in your body including energy levels, moods, weight, mental clarity and immune function.

There are two sides of gut biota phylum. This is the classification system of the natural gut bugs we carry with us each day. The Bacteroides Phylum and the Firmicutes Phylum. When one is out of balance, the Firmicutes, we see increase weight, mental lethargy as well as increased concern for rate of decline in our systemic health. While the other side of the coin with Bacteroidetes in dominance we see a more slender frame, improved energy metabolism and cardio-metabolic health is improved.

Thanks to far-reaching research and clinical trials, these biotic strains and the factors that prompt and sustain their longevity have been recognized, and proper foods and probiotic/prebiotic sources can exert a genuine effect.

Recent research has implicated the gut microbiota as a critical determinant of nutrient uptake, energy regulation, and ultimately, weight and metabolic disorders. In a 2011 study from Endocrinology, Nature Reviews researchers revealed evidence that targeting gut microbiota by increasing “beneficial Bacteroidetes” and decreasing “Flabby Fermiculites” they could influence obesity and its metabolic risk factors.

It is a wild thought, but these small colonies of bacteria dictate how fuel we take in is stored, where it is stored and if it is predominately a triglyceride or an LDL. A follow up study looked at diets that support increasing Bacteroidetes. A diet rich in plant fiber and healthy short chain fatty acids from legumes and some fats are shown to not just increase Bacteroidetes, but also improve the way the body harvests energy. Specifically L. rhamnosus improves appetite sensations, eating, and emotion-related behaviors, thus lending support to the hypothesis that the gut-brain axis may affect appetite control and obesity management.

The tendency seen in many adults as they age, or in individuals of any age when they do not eat a diet to support a healthy biome, is an increase in inflammation and pathogenic/problematic growth of gram-positive gut bugs implicated in disease. These changes often result in a trade of fat mass for muscle mass, reduction in exercise endurance, quality sleep and sexual desire with simultaneous increases in stress, blood pressure and inflammation.

If we are able to leverage natural means of supporting crucial probiotic/bacteria levels, we can successfully maintain vitality, agelessness, metabolism, sexual health.

Bäckhed F, Ding H, Wang T, Hooper LV, Koh GY, Nagy A, et al. The gut microbiota as an environmental factor that regulates fat storage. P Natl Acad Sci USA. 2004;101(44):15718–23.

Collins SM, Surette M, Bercik P. The interplay between the intestinal microbiota and the brain. Nat Rev Microbiol. 2012;10(11):735–42.

Sanchez M, et al. Effects of a Diet-Based Weight-Reducing Program with Probiotic Supplementation on Satiety Efficiency, Eating Behaviour Traits, and Psychosocial Behaviours in Obese Individuals. Nutrients. 2017;9(3):284.

Round JL, Mazmanian SK. The gut microbiota shapes intestinal immune responses during health and disease. Nat Rev Immunol. 2009;9(5):313–23.

Diversity of Antioxidants; they are all super heroes

Fri, 28 Sep 2018 15:56:00 GMT

Is your Super Food your Super Hero?

More and more we are seeing individuals, marketers and supplement providers come back to the term “super-food” when discussing “Beauty from Within”, “Brain Food” and even “Down and Dirty Detox”.

What does super food mean? Since there is no official definition, let us agree it means a food with a remarkable health benefit, or one that works to support multiple tissues, or areas of health in the body.

Antioxidants sum this up perfectly

Like me, you probably want to believe that your super-foods can come from untainted whole foods. You want to believe that YOUR balanced diet could provide such a prescription for optimal health. Unfortunately, in both practice and ecology, that is a gambling hand. Diet is only a piece of the puzzle. When we consider optimal cellular health or optimization, we need to look beyond diet and consider lifestyle.

Quality food means quality cells

We can all agree your cells and their function are dependent on protein, fats, carbohydrates, water, and trace minerals, therefore quality food means quality cells. No one is arguing against the importance of diet, however, reality suggests your environment, your sleep and your exercise habits will generate a burden that diet alone cannot or will not overcome. As such, our cells may fail to completely overcome oxidative damage from our lifestyle or exposure to toxins (1). With this continued barrage of free radicals our cells will finally allow progressive damage limiting their function, how they communicate and ultimately duplicate. All of this means we may need to take an approach beyond diet and consider the role of nutrient support

Antioxidants to the rescue

Let us take a real life example. A 2014 study in JAMA Ophthalmology looked at ocular aging and visual condition in an otherwise healthy and nourished population. Looking at ocular health is an ideal way to establish total free-radical stress because the lens of the eye is particularly sensitive to oxidative damage (2). The lens of the eye is subject to significant oxidative stress from UV light, pollution and aging. Free-radical damage is linked to the development of age related macular degeneration and decline of ocular function. An interesting component of the study was a look beyond uncontrollable factors such as age and environment and evaluated the benefit of offsetting external causes of disease with dietary intake based on diversity of antioxidant content in foods. Additionally looking at other modifiable factors beyond diet such as elimination of exposure to first or second hand smoking or regular pharmaceutical interventions like corticosteroids, both of which rapidly increase oxidative stress to the lens of the eye and lead to the formation of abnormal cellular adhesions called Advanced Glycation end Products or AGE’s. (2)

How can you eliminate or reduce your risk?

Diet should always be your first approach to well-being and healthy aging. In fact, food constituents and supplementation maximizing nutrients routinely found in research to optimize cellular health is a sound way to support the aging process and minimize the risk of age related or environmental cellular decline (3). Research offers a ranking of many foods based on their nutrient density and antioxidant capacity. Total Antioxidant Capacity or TAC is the current way researchers look at the benefits of foods with high ORAC value. TAC, like ORAC value helps the consumer and practitioner make food choices or recommendations because the value is based on total capacity vs. looking at one natural constituent or one constituents benefit alone.

Polyphenols, flavonoids, carotenoids, and essential amino acids repeatedly appear at the top of the ORAC list and subsequently with some of the highest TAC values listed for optimal cellular health. Research supports the capacity of these constituents to regulate and assist DNA repair, aid in vascular protection, affect healthy cellular signaling and more. (3-7)

Polyphenols, which are responsible for rich color or pigment in the skins of fruits and vegetables, are the powerhouses of the super-food category. It is no wonder high ORAC foods like cranberries, blueberries, pomegranate and elderberry are holding so much real-estate on the health food aisle. Current research and its positive findings make these “super foods” or juices a simple step toward improved circulation, immune function, and general well-being.(3-7)

When is it prudent to look to add to your healthy diet?

It is expected that we eat approximately 1g of polyphenols per day. (8) That is only true if you eat a diet based on the colors of the rainbow, which many do not making supplementation all the more important in certain populations without access to foods or resources. In addition, even if we have acceptable access to healthy food choices, we need to be the educated consumer. Processing methods such as sterilization, heating and even wrapping in plastic can be damaging to polyphenols.

By and large when we ask the question, “what is meaningful to my longevity?” The answer should be consuming foods or utilizing concentrated sources of high ORAC superfoods through supplementation is not just prudent, it is necessary.

Super food = Super Diversity = Super Antioxidant Capacity

1-Voeikov V: Reactive oxygen species: pathogens or sources of vital energy?, Journal of Alternative & Complementary Medicine 12(2):111-118, Mar 2006.

2- Rautiainen S, Lindblad BE, Morgenstern R, Wolk A. Total Antioxidant Capacity of the Diet and Risk of Age-Related CataractA Population-Based Prospective Cohort of Women. JAMA Ophthalmol. 2014;132(3):247–252. doi:10.1001/jamaophthalmol.2013.6241

3-Nijveldt R et al: Flavonoids: a review of probably mechanisms of action and potential applications, Am J Clin Nutr 74:418-25, 2001.

4- Shamitko N and Halpner A: Emerging new ingredients for cardiovascular health, poly methoxylated flavonoes, plant sterols and pomegranate, NutriNEWS Douglas labs, 2005.

5- Diebolt M et al: Polyphenols modulate calcium-independent mechanisms in human arterial tissue-engineered vascular media, J Vasc Surg Oct:46(4):764-72, 2007.

6- Tang FY et al: Green tea catechin inhibits ephrin-A1-mediated cell migration and angiogenesis of human umbilical vein endothelial cells, Nitric Oxide Jun:16(4):442-7, 2007.

7- Kumar S et al: Isoliquiritigenin inhibits IkappaBkinase activity and ROS generation to block TNF-alpha induced expression of cell adhesion molecules on human endothelial cells, Biochem Pharma May 15:73(10):1602-12, 2007.

8- Katz D et al: The effect of diet on endothelial function, Cardiol Rev Mar-Apr;15(2):62-6, 2007.

Source, Strength and Sustainability

Wed, 04 Apr 2018 19:33:00 GMT

There has been a resurgence of criticism for omega three fatty acid supplementation recently. Some of the buzz has looked at old data while other articles are speaking to more recent concerns related to the consumers pocket book asking, “should I or shouldn’t I spend money on an Omega III Fatty Acid supplements?” The recent analysis was a January 2018 synopsis in JAMA Cardiology looking at data from 10 randomized trials. The trials evaluated both men and women with high risk for, or current cardiovascular disease. Combined the trials looked at nearly 78,000 individuals. Impressive numbers, right?
Before taking an ultimate stand on the “Will we or won’t we continue recommending omega III fish oils to our patients?” debate, I thought it prudent to first look at the study. Sixty-One percent of the collective study individuals were men, 39% women, with an average age of 64 years for both genders. While I do not need to tell you the study participants are prime candidates for the question, “Should I take an omega III?” What this study group is not, is a prime group to ask, “Do omega III fatty acids prevent heart disease” as the majority of participants already had heart disease and a previous cardiac event.
Let me put some color on that for you. The studies included participants where 66% percent were treated for Coronary Heart Disease, 27.6% had a previous stroke and 36.9 % had comorbid Type II Diabetes making prevention a somewhat distant question. Still, when deciding to approve or disapprove of omega three fatty acid supplementation, prevention was the question the JAMA analysis asked.
Of course these studies, except for one, which was a study on age related macular degeneration, had a similar goal – to weigh the benefits of omega-3s on cardiovascular risk, potential for myocardial infarction or recurrence of a cardiovascular event. The “pro” to the study analysis: it evaluated a large collective group of people, just about 78,000 individuals. The “con” to any review of this type, however, is that some of the studies included were based on a small group of individuals and were treated as if their results represented a large group.
Because the study size ranged in size from 563 individuals to 18,645 individuals, we could expect potential for a large sway in comparing endpoints based on the age, gender, health, etc. of the participants. Additionally, omega III fatty acid takers in the study were taking inconsistent amounts and different forms of fish oil. With some consuming as little as 226 mg and some as much as 1800 mg, while some took just EPA and others took a combination of EPA and DHA. Only three of the ten trials included amounts of omega III fatty acids that are the minimum amount recommended by the American Heart Association for prevention, let alone amounts for treatment of Coronary Heart Disease.
The American Heart Association recommends the consumption of two to four grams of EPA and DHA for those with documented heart disease. This is as much as three times the consumption reported in the majority of the studies included. Furthermore, the authors state a limitation of the analysis was smokers were not disqualified from participation in the chosen studies, which would make it difficult to answer the question “why do these people have heart disease and what would have the strongest effect for prevention?”
Why is prevention of the next event not a worthy question? I would say it is. The study authors did note, while the media did not, the meta-analysis did show a 7% reduction in major vascular events and a 10% reduction of risk of Coronary Heart Disease association with those that take an omega III supplement.
What may be missing from the conversation is the importance of dietary intake of omega III fatty acids as they are essential, meaning the body cannot synthesize them so they must be consumed. If not consumed in diet, then supplementation is a prudent if not an essential step toward better health. At this time, less than one in five people in the United States eat fish two or more times per week which is necessary to get the minimum amount recommended by the current Dietary Guidelines for Americans and by the American Heart Association.
“So omega-3 supplementation is a viable option, especially for anyone who doesn’t eat fatty fish, like salmon and sardines, regularly. Omega-3s help lower triglycerides and support healthy blood flow—two factors which play a role in coronary heart disease.”- Duffy MacKay, N.D., senior vice president, scientific and regulatory affairs, Council for Responsible Nutrition
Omega III fatty acids, specifically EPA and DHA from high quality supplementation, is not be the only step one can take toward better heart health, but it may be a one step closer to prevention and should be taken along with regular exercise, sleep and a diet that is customized for you. Take into consideration your gender, age and activity level. When you reflect on the “cost” of heart disease, small steps like supplementation can lead to large rewards such as improving the quality of your health and an outcome continually confirmed by science.

Gut Health – A Mutually Beneficial Relationship

Fri, 16 Mar 2018 15:35:00 GMT

Is That Pulled Pork Sandwich Worth It?

Whether it is the spring temperatures opening up the patio at your favorite restaurant or the upcoming break with the kids, is your regular eating plan going to fall off track? Maybe you are one of the millions of people saying they love the winter temperatures because it gives them an excuse for comfort food winter style eating. Either way, I want you to ask yourself if it is worth it.

Twenty percent of Americans are diagnosed with acid reflux and this number is growing. According to the Institute of Diabetes and Digestive Kidney diseases it occurs with regularity across all age groups and ethnicity.(1) A growing population of these OTC antacid users are seeking care from a physician for a stronger approach to their complaints raising hospitalizations by as much as 215% when compared to 2005 numbers. (2) Would you be surprised that the rates of prescription of antacids has increased 42% in infants with the diagnosis of reflux? Whether these numbers are a surprise or you feel they are in line with the people that you know. I want you to ask if it is worth it.

A new study from the journal Psychotherapy and Psychosomatics reported an intimate link between the gut dysbiosis created by acid reflux remedies and prescription proton pump inhibitors and depression and mental emotional well-being. (3) According to WHO, roughly 42 million Americans report anxiety, that is 18 % of the adult US population. Another 16 million people have been diagnosed with severe depression. That is 7% of American adults. That 18% percent is conspicuously close to the number of people treated for acid reflux or GERD. While the correlation is not a direct one, it is “food” for thought. (4)

The study in the journal of Psychotherapy and Psychosomatics included 11,830 adult individuals that were current users of proton pump inhibitors demonstrated that compared with those who did not develop major depressive disorder, “patients with major depression had a greater prevalence of higher cumulative defined daily dose” of proton pump inhibitors.” (3)

More and more literature is citing the importance of a healthy microbiome for a healthy mental outlook as well as healthy sleep and weight. When you consider the importance of brain development in infants and the maintenance of brain volume in aging, perhaps the road to health IS paved with good intestines.

Gut bacteria fall into 1 of 4 Phyla (Classification system for microbes). The relationship between some of our gut flora and our bodies is not simply a “cohabitation”, but instead a symbiotic or a mutually beneficial relationship. The characteristics of gut bacteria can influence our hormones, cardiac function and neurotransmitters essential to mental aging and well-being. Not so fast! The balance is a delicate one, literature also shows how our mental outlook, mindful practices and healthy self-talk can also influence the vitality of these gut bugs, allowing them to compete with gut biota that are not beneficial. (5)

That is the good news. Certain strains in the lactobacillus and bifobacterium species can support the hormones, environment and neurotransmitters for a healthy mental outlook and conversely a healthy mental outlook can help support the prolific nature of those particular strains.

What does this mean for me?
Yes! Certain strains of bacteria can be protective. If sleep/insomnia are a chronic concern, you can look at the benefits of a particular strain of bacteria while speaking to your practitioner about alternatives to a medication.

-Your first line approach is to make sure you eat a diet that is hospitable to a robust and diverse microbiota.

Consider a low to no sugar diet and plenty of soluble fiber such as legumes and beans. Look for foods that offers a healthy fermentable nourishment for the gut lining like broccoli, cabbage, garlic or inulin and mushroom beta glucans. Look at medium chain triglycerides such as coconut oil, before overconsuming medium and long chain fatty acids such as dairy products.

-Second in line is to focus on healthy gut bacteria that may offer you a better response to daily stressors and an optimal night’s sleep.

Specifically looking at a probiotic solution with multiple strains and the correct strains to offset any physical or mental stressors to the body and mind. These strains, often referred to as “psychobiotics” are strains such as Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum to name just a few. Studies show as little as two billion CFU’s can be supportive. (6)

-The third step towards a better gut brain axis is to be mindful with your self-talk and mindful with your eating.
Start with positive affirmations to manage negative feelings or boost self-confidence while slowing down at the dinner table. Choose not to stand while eating, take a pause before your next bite, and truly savor the taste and satisfaction from your food. By simply putting intention toward tasting, the blend of flavors in food can be the reward the brain seeks and the rest the gut needs.

It is important to note there are many different presentations for mental health concerns for all ages, as such there are a multitude of interventions including nutritional, botanical and lifestyle. Keep steady in knowing there are a variety of nutritional methods clinically supported to help you, whatever you and your practitioner decide.

(1) El-Serag HB, Petersen NJ, Carter J, et al. Gastroesophageal reflux among different racial groups in the United States. Gastroenterology. 2004;126:1692–1699.
(2) Gastroesophageal Reflux Disease (GERD) Hospitalizations. Yafu Zhao, M.S. (Social & Scientific Systems), and William Encinosa, Ph.D. (AHRQ)
(3) Wei-Sheng Huang et al. Use of Proton Pump Inhibitors and Risk of Major Depressive Disorder: A Nationwide Population-Based Study, Psychotherapy and Psychosomatics (2018)
(4) Department of Maternal, Newborn, Child and Adolescent Health (MCA); Adolescents and mental health 4, 2017
(5) Sarkar A, Lehto SM, Harty S, Dinan TG, Cryan JF, Burnet PWJ. Psychobiotics and the Manipulation of Bacteria–Gut–Brain Signals. Trends in Neurosciences. 2016;39(11):763-781. doi:10.1016/j.tins.2016.09.002.
(6) Timothy G. Dinan, Catherine Stanton, John F. Cryan Biol Psychiatry. 2013 Nov 15;74(10):720-6. Psychobiotics: a novel class of psychotropic.

Balanced Hormones, Balanced Life

Tue, 28 Nov 2017 20:05:00 GMT

There is a growing spectrum of approaches to feeling comfortable in our bodies. As both women and men there is more and more emphasis for us to harness our physical well-being as well as our mental well-being to stay young. It may be through a radical change in lifestyle, adding a spiritual/meditative practice to our daily routine or becoming more active in our community. Frankly, all are proven to move the aging body into accepting its changing needs (and sometime shape). While regular practice of a healthy diet, sleep and exercise, as well as social involvement are everything that the doctor ordered, too often we ask “do I really know what to do to help MY body with age related concerns? What about mental/emotional complaints is there anything I can do naturally to support my mood and outlook? Do I need to accept a loss of sexual self just because I am getting older?”

There is a wealth of information available to help answer these questions. Still, the best approach may be to “get back to basics” to “copy nature”. This is a sound approach to aging because it keeps the main thing the main thing. Diet, exercise and sleep all reign supreme to support our metabolism. Something else that supports this trio is optimizing select nutrients through supplementation. A lifestyle that is balanced with the help of balanced nutrient choices through focused supplementation not only fills in gaps where our diets fall short, but can also help us achieve a better night’s sleep and support our energy or endurance for activity (both mental and physical) throughout the day. Now this is not to suggest aging is as simple as 1.2.3., rather promoting a mindset that says, “I can definitely make choices to improve my quality of life today that will impact the quality of my health later”.

Hormonal changes are a natural and known entity in the aging process. What is surprising to many is how early in life we start to see this decline. A woman’s hormones begin to decline at the age of 35 (1) and plunge dramatically during her peri-menopausal years, while the signs of hormone changes in men, albeit more gradual may start as early as his 40’s. (3)

Between the ages of 35 and 50 estrogen levels reduce by 35 percent, but progesterone levels plummet by as much as 75 percent. This rapid reduction in progesterone versus our estrogen can cause a relative “estrogen dominance”. While all women will start to see some decline in their progesterone levels before 40 years of age, about 25% of these women will report they suffer with complaints of low progesterone. Complaints such as sleep continuity issues, increase inches/centimeters around the middle and low libido. In fact, as much as 9% of women below the age of 45 seek help for low sexual desire through hormone replacement therapies.

Some of the most common phases of life where a woman may want added support is during a postnatal period (after delivery) when there are greater demands on her from her family and work life and in peri-menopausal years before the age of 50. These phases of life may not require hormone replacement, yet would benefit from progesterone support.

Progesterone is a steroid hormone. This means it is a derivative of cholesterol. Much like testosterone and vitamin D, progesterone requires a healthy amount of cholesterol production to maintain optimal levels. There are several factors affecting the levels of this important hormone in our bodies and low levels of progesterone affect many aspects of health besides menstruation and maintaining pregnancy. Low levels of progesterone are associated with mood swings, irritability, anxiety, and fatigue and in some severe cases depression.

With all this being said, women need to take extra care in providing their bodies with the necessary building blocks to maintain healthy progesterone levels within the body. Many women take a multi-vitamin or a prenatal vitamin, but still may not be getting enough of the vitamins and minerals that are crucial to maintaining healthy hormone levels. While progesterone is not present in any food, research suggests that are certain naturally occurring vitamins and minerals that can help increase progesterone levels by promoting the body’s progesterone production.

For those women, perhaps knowing there is an approach with the use of select nutrients, botanicals or antioxidants to support quality of life concerns, may go a long way to improving their outlook and compliance. Nutrients to focus on for optimal female balance include, magnesium, vitamin C, B-vitamins like B-6 and additional antioxidants such as pycnogenol.

Magnesium.

Not only does magnesium allow the body to absorb calcium for healthy bone mineral density, it also helps support the pituitary gland. The pituitary gland is responsible for the balance between healthy levels of FSH (follicular stimulating) LH (luteinizing) and TSH (thyroid stimulating) hormones. Magnesium plays a large role in each of the hormones activity in the body supporting healthy metabolism and ovarian health.

How Much Magnesium Do You Need?

Recommended: 320 mg per day but during pregnancy that increases to 450mg per day.

Foods High in Magnesium:

Dark Leafy Greens (Raw Spinach) – 79mg per 100g of Spinach

Nuts and Seeds (Squash and Pumpkin Seeds) – 534mg per 100g of Pumpkin Seeds

Fish (Mackerel) – 97mg per 100g of Mackerel

Whole Grains (Brown Rice) – 44mg per 100g of Brown Rice

Dark Chocolate – 327mg per 100g of Dark Chocolate

Vitamin C.

Vitamin C is a flavonoid functioning as an antioxidant. Antioxidants work like a defense system, disarming free radicals which are unstable molecules that can damage cell structures. Researchers believe that the ovaries take in ascorbic acid right before ovulation, which then facilitates a strong ovulation. In a 2003 study, women who took Vitamin C had a significant increase in progesterone levels compared to those who did not.

How much Vitamin C should you take?

Minimum: 85 mg per day.

Recommended: 500–1500 mg per day.

Foods High in Vitamin C. (It is vital that you eat raw and fresh fruits and vegetables that are high in Vitamin C.)

Yellow Peppers –3mg per large pepper (Red and Green have less)

Dark Green Leafy Vegetables (Kale) – 120mg per 100g of Kale

Kiwi – 64mg per Kiwi

Broccoli – 89.2mg per 100g of Broccoli

Oranges – 69.7mg per Orange

Vitamin B6.

Another vitamin that has definitely shown to help increase levels of progesterone in the blood naturally is Vitamin B6. Getting enough B-6 is vitally important when trying to support healthy progesterone levels as it helps to regulate hormone balance and gut health. In fact, the combination of B-6 and magnesium is a common approach to intestinal hyper-permeability. Women are more likely, when compared to men of the same age and stress level to suffer with gut irritability. It is understood that low levels of progesterone play a role in this gender difference. Research has also shown that women with high levels of Vitamin B6 have lower incidence of ovarian and fertility complaints. Vitamins B6 and E encourage the release of progesterone, even in post-menopausal females, into the bloodstream and may potentially raise progesterone levels. An increase in progesterone has a relaxing effect and reduces some anxiety and nervousness, not uncommon in menstruating and non-menstruating women. Sufficient B-Vitamin status may also ensure adequate amounts of both Dopamine and Serotonin production- a critical part of managing sexual health.

How Much Vitamin B6 Do You Need?

Minimum: 1.9 mg per day.

Recommended: 10 mg per day. Can increase to 50mg when short term booster is needed.

It is hard to consume high levels of Vitamin B6 from food alone so you may need to take a vitamin supplement. When consuming higher doses of Vitamin B6 you should balance its intake with a comprehensive B-complex.

Foods High in Vitamin B6:

Sunflower Seeds –35mg per 100g

Pistachio Nuts – 1.12 mg per 100g

Fish (Tuna) – 1.04mg per 100g (cooked)

Turkey – 0.81mg per 100g (cooked)

Dried Fruit (Prunes) – 0.75mg per 100g

Zinc .

Zinc acts on multiple organs of the body that are implicated in progesterone production including the pituitary gland and your ovaries. Zinc increases your levels of follicle stimulating hormone by prompting the pituitary gland to release follicle-stimulating hormones, which in turn causes ovulation and stimulates the ovaries to produce estrogen and progesterone. Zinc initiates key enzymes, playing a pivotal role in vaso-constriction of the key blood vessels arteries in response to stimulation and sexual arousal. Because tissue stores of both Zinc and Iron can be quite low in females, especially in later years, it is prudent to supplement today to avoid a chronic concerns later.

How Much Zinc Do You Need?

Recommended: 15-25 mg per day, 30 mg for vegetarians.

Limit: 40 mg per day, too high a dose can actually decrease immunity.

Foods High in Zinc:

Seafood (Cooked Oysters) – 78.6mg per 100g

Lean Beef – 12.3mg per 100g

Wheat Germ – 16.7mg per 100g

Pumpkin and Squash Seeds – 10.3mg per 100g

Nuts (Cashews) – 5.6mg per 100g

Pycnogenol .

Pycnogenol is an antioxidant with a clinical benefit in hormonal balance. Pycnogenol as an antioxidant creates nitric oxide, which widens and relaxes arteries and blood vessels, increasing blood flow in your body. This includes blood flow to the pelvis, the skin, the heart and the brain. Pycnogenol’s added blood flow supports the ovaries during the course of the female cycle including peri-menopausal/menopausal balance of FSH/LH (8). Blood flow assists the hormonal levels of progesterone and supports a healthy balance of estrogen and progesterone. Other benefits of this increased blood flow are the improved production of cervical fluid, improved egg quality and in the case of men increased sperm production.

How Much Pycnogenol Do You Need?

Recommended: Dosage varies widely but you should look to consume 40-60mg per day.

Regardless of your age, physical activity and lifestyle, female health relies on an exquisite interplay between hormones, neurotransmitters, nutrients and psycho-social factors. Both your internal and external environment will dictate the quality of your cycle, your sleep and even your interpersonal relationships. The most important step you take will be to choose a daily path that resonates with your personal life choices and goals.

Vision Health, Blue Light Studies and AREDS, Trying to Understand it All.

Mon, 13 Nov 2017 18:37:00 GMT

Visual health and ocular support continue to be not just the subject of growing research but also of a growing interest in supplement takers of all generations. As we become more and more reliant on our technology to stay connected to both the people we work with and play with, we increase our exposure to blue light which may be damaging over the long term. Sources of blue light are not limited to just our devices either; artificial light contributes to our exposure. As we spend more and more time inside, we have to consider how our daily activities are “adding to” or “taking away” from quality of life factors. While 60% of adult Americans spend greater than 5 hours per day cumulative on their devices and children spend on average 3 hours per day, we may be more productive, but we are likely to be more and more sedentary while also increasing the strain on our eyes due to the number of hours spent in front of our devices.

This daily strain on our eyes may manifest into a need for more light as you age, difficulty reading and doing close work. Printed materials may become less clear, in part because the lens in your eye becomes less flexible over time. Additionally you may see problems with glare particularly when driving, you may notice additional glare from headlights at night or sun reflecting off windshields or pavement during the day. Even changes in color perception may occur while the normally clear lens located inside your eye may start to discolor. This makes it harder to see and distinguish between certain color shades.

Sounds pretty grim, does it not?

Several naturally occurring antioxidants can offer not just a significant defense from blue light but also support the need for antioxidants that can offset the growing physical demand on our eyes. These antioxidants are lutein, zeaxanthin and astaxanthin. These natural ingredients find themselves in the carotenoid family and go by the name xanthophylls. These antioxidants are naturally derived and cannot be synthesized in the body, as such it is prudent to identify sources in both diet and supplementation that can meet the growing demand from our aging eyes. Many experts agree, supplementation to the diet has become a necessity if you use more than two devices throughout your day.

Studies continue to show, one of the main benefits of the mixture of Lutein and zeaxanthin in ocular formulas was not just its benefits as a substitute for beta-carotene, which is contraindicated in high amounts, especially in smokers, but also for their benefits in blocking blue light. Lutein is a naturally occurring carotenoid found in many fresh fruits and vegetables that is one of only two carotenoids specifically located in the macula of the eye. It acts as an antioxidant to protect the eye from free radicals and supports macular pigment density, which is considered essential to protect the eye from blue light. Lutein acts almost like sunblock from both artificial as well as natural blue light waves.

Blue light waves are some of the greatest producers of oxidative stress in the macula and the retina making zeaxanthin also relevant as a free radical scavenger. Like lutein, zeaxanthin is a naturally occurring carotenoid found in many fresh fruits and vegetables, and is the most powerful antioxidant carotenoid found in the retina of the eye. Together, lutein and zeaxanthin can offer a full spectrum of antioxidant support for ocular health.

FloraGLO® is a naturally-sourced lutein ingredient from marigold flowers used in high quality supplementation. FloraGLO® provides the same absorbable form of lutein found in the foods as well as being the source of lutein chosen by the investigators of the AREDS2 study, sponsored by the National Eye Institute of the National Institutes of Health. FloraGLO® has over 80 human clinical trials including bioavailability studies showing the starch form in FloraGLO is superior to alginate form when assessing plasma lutein.

Another concern related to our on-the-go lifestyles today is eye fatigue. With so much visual information, social media and communication coming at us, I think fatigue is an appropriate word choice. There are many clinical trials for the ingredient Pycnogenol and ocular health. Interestingly Lutein and Pycnogenol have been studied together for their synergistic antioxidant potential. In combination, lutein and pycnogenol offer a reduction in oxidative stress by 60%, which is protective of retinal lipids, and results in benefits for over worked and dry eyes.

Conventional approaches to eye health, dry and overworked eyes in particular, may rely on anti-inflammatories, which have limitations in prolonged usage. As such, it has become necessary for practitioners to look for safer alternatives to support the health of their patients. Essential fatty acids, both omega 6’s and 3’s and have proven to be an alternative as they have significant anti-inflammatory benefits that are realized in clinical studies for systemic inflammation, including dry eye. In fact, clinical studies on Essential Fatty Acids include reduction in inflammation of the ocular surface and lid margin as well as increase tear flow secretion. There is additional merit to algae derived astaxanthin which is clinically supported for its benefits showing increased retinal blood flow, improved accommodation, increased visual acuity and reduction in ocular Inflammation and eye fatigue.

The evidence for a combination of antioxidants, fatty acids and a mindful approach to our daily use (and miss-use) of technology is a prudent choice for better eye health today and in the future.

Evans M, Beck M, Elliott J, Etheve S, Roberts R, Schalch W. Effects of formulation on the bioavailability of lutein and zeaxanthin: a randomized, double-blind, cross-over, comparative, single-dose study in healthy subjects. European Journal of Nutrition. 2013;52(4):1381-1391. doi:10.1007/s00394-012-0447-9.

Nagaki Y, Hayasaka S, Yamada T, et al: Effects of astaxanthin on accommodation, critical flicker fusion, and pattern visual evoked potential in visual display terminal workers. J Trad Med 2002, 19: 170-173

Shiratori K, Ohgami K, Ohno S et al.: “Effects of astaxanthin on accommodation and asthenopia -efficacy-identification study in healthy volunteers -”, Journal of Clinical Therapeutics & Medicine 2005; 21:637-650

Kenchegowda S, Bazan HEP. Significance of lipid mediators in corneal injury and repair. Journal of Lipid Research. 2010;51(5):879-891. doi:10.1194/jlr.R001347.

Pycnogenol® in combination with Lutein provides synergistic antioxidant activity for protecting retinal lipids from oxidation.

Nakanishi-Ueda T, Kamegawa M, Ishigaki S, Tsukahara M, Yano S, Wada K, Yasuhara H Inhibitory Effect of Lutein and Pycnogenol® on Lipid Peroxidation in Porcine Retinal Homogenate. J Clin Biochem Nutr 38: 204-210, 2006

Let the sun shine in!

Tue, 17 Oct 2017 15:17:00 GMT

Study Links Low Vitamin D Levels in Women to MS Risk

Mark Lange, PhD

A large-scale Finish study [i] concludes that women with low levels of vitamin D in their blood are more likely to develop multiple sclerosis (MS). MS is an autoimmune disease where the body’s own immune system attacks nerves in the brain and spinal cord. Blood samples taken from more than 800,000 pregnant women were analyzed for vitamin D and it was found that 58% of the women who developed MS had vitamin D deficiency, which was defined as lower than 30 nmol/L. Those who were deficient in vitamin D were 43% more likely to get MS.

The results may not apply to all populations because the study group only included white women. Furthermore, the vitamin D levels may be a surrogate measurement for sun exposure. A previous large-scale study [ii] looked at sun exposure and MS risk for people living in Norway versus Italy. Italy sits closer to the equator and gets more sunlight compared to Norway. Despite this, both countries have roughly the same rate of MS development.

Researchers looked at 953 cases of people with MS and 1717 controls in Norway and 707 cases of people with MS and 1333 controls in Italy. They questioned participants about how much time they spent outdoors and their use of sunscreen.

The researchers found that infrequent outdoor activity led to an increased risk of MS in both countries. They also found that frequent use of sunscreen during childhood in Norway led to an increased risk of MS. They found no relationship to sunscreen use in Italy.

The results of the two studies do not necessarily contradict one other. Research shows that sun exposure may improve immune response in multiple ways, including increasing vitamin D levels.

[i] Published online before print September 13, 2017, doi: http://dx.doi.org/10.1212/WNL.0000000000004489Neurology 10.1212/WNL.0000000000004489

[ii] Bjornevik, K. et al. Sun exposure and multiple sclerosis risk in Norway and Italy: The EnvlMS study. Multiple sclerosis, 2014.

Protein Alternatives that Stack Up!

Thu, 05 Oct 2017 20:58:00 GMT

Recent studies on alternative protein sources for muscle growth sent a strong message to Whey protein. What was the message? Pea Protein could be an adequate, if not equal to, protein source to whey for those that are looking to start an exercise regimen, or get back into the saddle after a long break from exercise.
Classically the go to protein for muscle growth is whey. For those that are conditioned and looking for future gains, whey is still the king of the jungle. However a new study from the J. of the international Society of Sports Nutrition found that Pea protein is a great alternative for those that want an ally other than whey to promote muscle growth.
Pea protein was shown after a 12 week study of resistance training to produce similar results, as those that took whey, for bicep muscle thickness. These findings were remarkable in study participants that had not previously worked out or were returning to weights. Pea protein may because of its amino acid profile, be suitable for maintaining muscle mass in later decades of life or to slow down the aging process in those that consume a sufficient amount of protein on a daily basis.
One reason pea is such a strong contender is its amino acid profile. Pea Protein’s profile is beneficial, second only to whey and a viable option for those that avoid Whey. Pea Protein is rich in lysine just like Whey but also includes a higher percentage of arginine with nearly 9% of Pea protein being the NO pumping amino acid. Arginine is a precursor to creatine, already used to a great extent by athletes for muscle growth and retention. While Pea Protein does not have the lysine and BCAA density that whey offers, the arginine does give it particular leverage. Real muscle gains come with regular and sufficient use (Greater than 25 grams per day for females and 35 grams per day for men) in combination with a healthy diet and exercise.
For a balanced approach to well-being, do not forget the importance of sleep and keeping to a schedule. Doing so is the KEY to mental focus and longevity

What you may not know about Curcumin, but SHOULD!

Fri, 22 Sep 2017 14:38:00 GMT

Sleep and mental emotional health go hand in hand. Unfortunately emotional decline is harder to target, not to mention harder to talk about. There is little doubt you could answer the question “how did you sleep?” however, few people truly understand the signs and symptoms of emotional decline to be able to answer the question “How are you feeling?”

Symptoms of ennui, anxiety and even depression are extremely common and yet for a number of reasons are still handled with a high variability of success. While there are multiple possibilities associated with conventional or pharmaceutical treatments, the first concern by many is the side effects of such an approach. A growing number of individuals are looking for alternatives to a drug approach and are willing to explore the benefits of amino acids, Vitamin D3 and even a super hero in the antioxidant world, curcumin.

Roughly, 10% of the US population, according to the CDC’s numbers on mental emotional distress, suffer from at least one symptom of depression. One reason practitioners are seeking alternatives to drug therapy is because a conventional drug approach is an often only a short-term solution. A large number of common medications are not effective over the long-term. Yet due to the cyclical nature of depression symptoms, medication is a necessary long-term approach in the absence of an alternative. Other factors practitioners must consider in treating the whole of their patient are the common concerns of weight gain, insomnia and appetite associated with conventional therapy. Select practitioners are finding a space in their practice for adjunctive modalities and lifestyle skills. More and more practitioners regard lifestyle approaches as essential to the health of an individual over the long run.

Multitudes of botanicals are beneficial for mild symptoms of stress and anxiety, but seem to miss the target in chronic complaints or more severe signs of depression. While several botanical have been optioned as a substitute for medication, none has the same strength in trial after trial as Curcumin for support in symptoms that are more progressive.

Curcumin is the active constituent from Curcuma longa, also known as turmeric. For centuries, curcumin has been regarded as a super antioxidant for its ability to support a healthy inflammatory response as well as support a healthy nervous system. Curcumin has clinical studies to support its use in stress health and depression like symptoms.

The understanding is turmeric’s ability to reduce end products of inflammation make it a prudent choice for limiting the inflammatory impact on levels of serotonin, noradrenaline and even dopamine. By limiting end products of inflammation that may travel to the brain, turmeric has been shown to be beneficial in symptoms of depression.

Beyond what you have heard about turmeric for pain relief, more and more literature is supporting its benefits in mental emotional health as well.

The Role of Sleep in Weight Loss

Fri, 04 Aug 2017 14:48:00 GMT

Do you ever wonder why doctors, health experts, and your mom are always bugging you about getting enough sleep? A good night’s rest is vital for health and well being, but essential when it comes to weight control. Healthy weight...

Ashwaganda

Thu, 29 Jun 2017 18:26:00 GMT

Mind and ENERGY Withania somnifera- also known as Ashwaganda has been studied for its potential benefits in brain and cognitive health. Research has evaluated Ashwagandas effects brain health. The understanding is ashwagnda has rejuvenating antioxidant properties as well as potential...

June is National Migraine Awareness Month–The link between your gut and headaches

Wed, 14 Jun 2017 21:08:00 GMT

Is your diet giving you a headache? You might want to take a second look if you have more than three headaches per month. For decade’s experts in migraines, which is a predominantly a female complaint and experts in cluster...

Amino Acid Spotlight

Thu, 25 May 2017 19:42:00 GMT

Essential, non-essential and the semi- essential’s make up a cooperative tribe of amino acids supporting our metabolism. They are the “can do” building blocks of hormones, enzyme/chemical driven pathways and tissue. At the end of the day amino acids give the body its infrastructure for health and longevity.

Some amino acids are called on more frequently by our bodies, depending on age, gender and demand. As such, many people looking for better well-being will ask if there are specific amino acids that are more important as we age. First and foremost we need to establish ALL amino acids matter. Synergy matters when discussing health, hormones and metabolic know-how.

One of my favorite sayings is “if you can’t make it, you need to take it”. Amino acids are best consumed through a varied diet because 9 of the 20 amino acids our bodies rely on cannot be synthesized. If you have a particular need, perhaps due to a dietary deficiency, supplementation is the best way to obtain these metabolic super heroes.

As we age, our demand on the amino acids increases and so should our commitment to ensuring we get them in some fashion. Pay close attention to phenylalanine, threonine, tryptophan, methionine, lysine, histidine, leucine, Isoleucine and valine, biochemistry considers these amongst the most important.

Still, you must be asking yourself, “Are there particular amino acids that may target a specific goal?” Perhaps you want a better night’s sleep or improved mental focus. Maybe instead you want to ensure healthy cardiovascular and nervous system function as you and your cells mature. If that is the case I would tell you to look at a master amino called Taurine.

Taurine is NOT an essential amino acid, however I would make an argument for it being critical for health. Taurine is important because it is used extensively throughout the body for cellular function making it a high demand amino. Taurine includes close to 50% of the available amino acid “soup” in heart muscle.(1) Other vital tissues where taurine reserves must be plentiful is the brain and skeletal muscle. When it comes to overall longevity, taurine is a heavy lifter.

Do you know its food sources?

With a healthy diet, you can create taurine from two smaller building blocks, cysteine and the essential methionine. Better yet, several foods can naturally give you sufficient amounts of taurine. Taurine is found in highest amounts in darker meats and fish. Shellfish actually hold the most amount per gram. This means that some individuals, like vegans and vegetarians may be missing rich sources depending on their dietary regimen. Taurine, L-Carnitine and Creatine are amino acids vegetarians often miss out on daily. Nuts are the best source of taurine building blocks, albeit in mg amounts when taurine’s demand requires gram amounts. (2, 3) To meet daily needs, which are often upwards of 70 grams, individuals on specialized diets may need to be aware of supplement options to meet these demands.

Taurine is of particular importance, as we age, not just because our production may decline, as physical demands do, but because fluctuations in hormones like estrogen, progesterone and testosterone have been implicated in taurine deficiency. Aging itself makes supplementation or dedication to dietary intervention not just prudent as we age, but necessary for healthy aging.

Beyond sex hormones is cardiovascular, endocrine and neurologic function as we age, Taurine assists other components in diet to support glucose tolerance, insulin sensitivity and metabolic energy. This is true for optimal blood sugar levels as we age as well as for supporting cardiovascular health and cardiac muscle upkeep. (4)

In addition, sources of taurine through both diet and supplementation can play a role in the performance of the brain and support mental perception and health. Taurine has an interactive exchange with calcium in the brain. With calcium, taurine is a trigger for release of neurotransmitters in the brain. Taurine is known to benefit individuals with attention and focus because taurine may inhibit excitatory neurotransmitters like epinephrine, norepinephrine, and acetylcholine, while enhancing release of the inhibitory neurotransmitter gamma-aminobutyric acid (GABA).(5)

As we age, whether your concern is cardiovascular health or mental health, Taurine is a non-essential amino acid with essential function in the body!

REFERENCES:

Jacobsen JG, Smith LH. Biochemistry and physiology of taurine and taurine derivatives. Physiol Rev. 1968;48(2):424-511.

Kendler BS. Taurine: an overview of its role in preventive medicine. Prev Med. 1989;18(1):79-100.

Ripps H, Shen W. Review: Taurine: A “very essential” amino acid. Mol Vis. 2012;18:2673-2686.

Birdsall TC. Therapeutic applications of taurine. Altern Med Rev. 1998;3(2):128-136.

El Idrissi A, Boukarrou L, Splavnyk K, et al. Functional implication of taurine in aging. Adv Exp Med Biol. 2009;643:199-206.

Beta Oxidation

Tue, 23 May 2017 14:36:00 GMT

When it comes to the health and supplement industry, there is a lot of advice on best combination of ingredients for physical performance, weight management and fine-tuning aspects of exercise & aging. The question is not IF there is an abundance of information, but most often how do you filter all the static and get a confident interpretation of best practices.
To add to that burden, it is not just the physical and central nervous system demands you need to understand, as a consumer you need to sift through phrases like fat burner, muscle building and metabolic repair. One term that encompasses all of the above, including the cognitive component of healthy aging and exercise is Beta Oxidation.
Beta Oxidation is the activity of a metabolic pathway responsible for the utilization of stored fat, dietary fatty acids and to limited extent carbohydrates for creating energy. Energy for continued fat loss, exercise endurance and muscle & cognitive maintenance.
Scientists continue to look at naturally derived sources of HCA like Hibiscus sabdariffa and Garcinia cambogia as an effective way to enhance thermogenesis, boost exercise performance and endurance as well as improve one’s ability to burn calories for an extended period after exercise. (1,2)
In a 2000 study by Ishihara in the Journal of Nutrition, researchers found Garcinia cambogia significantly improved the use of serum free fatty acids and glycogen stores in muscle for added thermogenesis and energy production. Additional studies by Lim confirmed regular and short term administration of HCA from Garcinia cambogia significantly improved the use of fat for energy preferentially over carbohydrates.
An interesting attribute of Garcinia cambogia, because it works on the body’s fat oxidation pathways, is individuals not conditioned to exercise find it assists them to extend their endurance during physical activity (2), making Garcinia cambogia a performance botanical for both athletes and those getting back into a program of exercise (3).
The Journal of Nutritional Science and Vitaminology looked at Garcinia cambogias benefits in athletes compared to undertrained women and its impact on their exercise activity. The results showed that in both conditioned and poorly conditioned participants, HCA decreased the respiratory exchange ratio (RER). RER is a measure of CO2 vs O2 burned. The ratio is used to quantify the amount of fat burning that can occur during exercise supporting the claim that HCA and Garcinia cambogia preferentially utilize fat over carbohydrates for exercise endurance. In addition, researchers Lim et al. reported the amount of time it took individuals to reach exhaustion was lengthened as a result of HCA from Garcina cambogia.
Fat oxidation was significantly increased by short-term administration of HCA, and carbohydrate oxidation was significantly decreased (P < 0.05) during exercise in athletes. In a continuation of their study, Lim et al. [109] conducted a similar study to evaluate the effects of HCA administration on fat oxidation during exercise in untrained women. (3)
Whether you are looking to enhance your physical performance or need to assist your fat burning potential, studies show Garcinia Cambodia naturally rich in the active constituent HCA does help to increase the rate of fatty oxidation and is a prudent choice to help you reach your goals

1- Ishihara K, Oyaizu S, Onuki K, Lim K, Fushiki T. Chronic (−)-hydroxycitrate administration spares carbohydrate utilization and promotes lipid oxidation during exercise in mice. Journal of Nutrition. 2000;130(12):2990–2995.
2- Bill I. Campbell et al. The effects of a single-dose thermogenic supplement on resting metabolic rate and hemodynamic variables in healthy females – a randomized, double-blind, placebo-controlled, cross-over trial. J Int Soc Sports Nutr. 2016; 13: 13.

3- Lim K1, Ryu S, Nho HS, Choi SK, Kwon T, Suh H, So J, Tomita K, Okuhara Y, Shigematsu N. (-)-Hydroxycitric acid ingestion increases fat utilization during exercise in untrained women. J Nutr Sci Vitaminol (Tokyo). 2003 Jun;49(3):163-7.

Exploring Supplement Needs for Athletes

Tue, 16 May 2017 16:54:00 GMT

The athlete has a unique training schedule, dietary regimen and even sleep cycle. How about supplements? Should athletes or individuals that are regular fitness enthusiast change up their supplement habits, the same way they change up their fitness or training routines?
Athletic potential is in direct proportion to the demands put on the athletes’ body- this is called moving under load, and in proportion to the athletes’ ability to recover after such demands. This means better micro and macro nutrient management for both muscular recovery as well as nervous system recovery. Too often, a lack of nutrients, in particular vitamin D3 deficiency leave us prone to muscle injury.
With a focus on fitness, and the role of Vitamin D3, which is regarded as one of the most significant nutrients for optimal health, the literature reveals muscle strength appears to be an overlooked benefit of Vitamin D3 intake.
The J. of Science and Medicine in Sport (September 2015) looked at multiple trials that included males and females, ages 18-40 years of age. Both athletic and non-athletic participants were evaluated for leg strength as well as mobility in the trials in which study participants were provided vitamin D3 supplementation between the amounts of 4,000 IUs per day and up to 60,000 IUs per week. The outcomes reviewed showed vitamin D3 supplementation improved upper and lower limb muscle strength in healthy adult subjects.
This evidence confirms current studies out of the University of Tulsa showing athletes that do not get adequate dietary, or supplemental, Vitamin D3 are 77% weaker than their athletic counterparts which meet Vitamin D3 sufficiency. Such studies give license to increase investigation into the role of nutrition and physical fitness. (2)
A new study reported at an annual meeting of the American Academy of Orthopaedic Surgeons spoke to Vitamin D3’s utility in athletic performance and risk for “on the field” injury. Researchers utilized data on more than 200 college athletes to determine specifically Vitamin D3’s role in healthy body composition and history of physical injury or loss of time on the field due to injury. Approximately 60% of those athletes tested had abnormally low Vitamin D levels, (25-OH) with 10% having a severe deficiency of the pro-hormone Vitamin D3. (3)
Studies on Vitamin D3, either with or without calcium supplementation have been the regular focus of mobility studies in the elderly, and while results of those studies have been met with mixed reception, these current trials give us insight into the benefits of earlier supplementation to support both physical well-being as well as prevention of future disability.
Individuals, be them athletes or not, should be optimizing their vitamin D3 intake as blood levels of vitamin D3 have a direct and indirect influence on the health of the heart, bones, energy metabolism, cognition, immune system and even health of the skin.
Continued research into younger or more athletic populations may help to advance early prevention strategies for muscle retention and strength into later decades of life.

Source:
1-Tomlinson, P., et al. Effects of vitamin D supplementation on upper and lower body muscle strength levels in healthy individuals. A systematic review with meta-analysis. Journal of Science and Medicine in Sport. 18(5): 575-580, 2015.
2- Villacis D., Prevalence of Abnormal Vitamin D Levels Among Division I NCAA Athletes. Sports Health. 2014 Jul;6(4):340-7.
3- http://www. hss.edu/newsroom_study-finds-college-football-players-have-…

Vitamin D3 Avoiding a Minimum Mindset

Thu, 27 Apr 2017 19:17:00 GMT

Most practitioners agree there is a combination of approaches that can be taken when addressing bone mineral density, endocrine dysfunction and autoimmunity. Probably surprising to many is the impact both Vitamin D3 (cholecalciferol) and Vitamin K2 (menaquinone) have on these age and immune related complaints. More surprising is the benefit of their combination in our therapeutic plan.

When it comes to bone mineral density, several interventions including dietary intake of nutrients and the addition, if not a part of lifestyle, exercise. In addition to lifestyle changes proper supplementation is a necessity, including minerals like calcium, magnesium, boron, strontium as well as fat-soluble supports of bone health like vitamin D, soy isoflavones, and vitamin K.

Vitamin D is indispensable for the development and conservation of bone tissue because it regulates both calcium and phosphorus. Two minerals whose bone “respiration” is necessary proper bone density. Due to poor dietary habits or lack of sufficient green and colorful vegetables, many individuals may leech these essential minerals. Vitamin D is also necessary to supplement for bone health because when Vitamin D levels are insufficient, parathyroid hormone may increase activating bone breaking cells- osteoclasts bringing calcium to the blood. Over time, this leads to a weakening of bone density and progressive risk for osteoporosis. Lastly, Vitamin D is present in bone health to stimulate calcium-binding proteins that initiate absorption of calcium in the blood.

Vitamin D3 is more effective than Vitamin D2 and is a better supplement choice for most individuals. Often practitioners want to know “ how much is too much”. We see more and more evidence to raise the RDA/RDI for Vitamin D, already we see many practitioners looking to experts in this field and recommending much higher doses. Higher doses are commonly recommended when pharmaceutical interventions deplete vitamin D status.

The estimated recommended minimum daily dosage of vitamin D for those aged 1 – 50 is 600IU or 15mcg daily. However, higher levels of 2000 IU/d for children 0–1 yr, 4000 IU/d for children 1–18 yr, and 10,000 IU/d for children and adults 19 yr and older may be needed to correct vitamin D deficiency Swiglo ;J Clin Endocrinol Metab 93:666–673

Besides higher amounts of Vitamin D3 in addition to calcium (and likely more important), magnesium) supplementation is the pairing of K2 with Vitamin D3. A potential recommendation flub with Vitamin D3 is supplementing it with calcium alone. There is a reason dietary intake of calcium with vitamin d supplementation has improved BMD outcomes than when calcium is simply supplemented next to Vitamin D3 in the lab. Dark green “leafies” are not just a great source of calcium but also of Vitamin K. Vitamin K has multiple derivatives including blood thinning Vitamin K1 and bone building vitamin k2. K2 is converted from k1 in the intestine with the help of the microbiome. While dietary intake is always a first line therapy for health, vitamin K doesn’t have a long storage in the body, as such it is necessary to replenish vitamin K through diet. Common food sources of K2 are often missed by a large percentage of the population. While this is not an issue for those in good health, it becomes a particular concern from those that are at risk for poor bone mineral density, or immune dysfunction if dietary intake is not taken seriously. Many individuals with poor gut health or poor dietary habits may struggle with production of K2 as a result of their poor gut environment, making supplementation all the more prudent. In addition, many individuals find the simplicity of supplementation of benefit due to its ease of use.

One of Vitamin K2’s super powers is its ability to direct bone to increase its production of osteocalcin. Osteocalcin is a part of bone building and supports the body’s movement of calcium into the bone, instead of into soft tissue. Both Vitamin D and K2 are responsible for its synthesis. In addition, Vitamin K2 also plays a role in collagen production and is a natural antioxidant making it hugely impactful with Vitamin D3 for cardiovascular protection of the vessels and heart.

Vitamin D deficiency has traditionally only been linked to low levels of adequate sunlight, poor bone health and osteoporosis. However, there have been many studies conducted over the recent years explaining why vitamin D has been proven to be much more important in an individual’s overall body and heart health.

Dr. Peter Brondum-Jacobsen conducted a study linking low levels of vitamin d to a higher risk of mortality and heart-related problems. The study, published in Arteriosclerosis, Thrombosis and Vascular Biology followed 10,170 individuals over the course of 29 years. Through this research Dr. Brondum-Jacobsen and his team were able to link inadequate vitamin D levels to a higher risk of heart disease and higher mortality rates among those with insufficient vitamin D levels.

Dr. Brondum-Jacobsen compared those with these lower levels (or less than 15 nanomal vitamin per litre serum) to those with adequate levels of vitamin D (or more than 50 nanomol vitamin per litre serum), which accounted for about 50% of the study population.

“We observed that low levels of vitamin D compared to optimal levels are linked to 40% higher risk of ischemic heart disease, 64% higher risk of heart attack, 57% higher risk of early death, and to no less than 81% higher risk of death from heart disease.”

Vitamin K2 is available as both M-4 and M-7 as a dietary supplement. MK-7 is a form of vitamin K2 that has greater bioavailability than MK-4 after oral administration. MK-7 appears to offer a number of practical benefits over MK-4 in terms of lower dosing and single daily dosing instead of multiple doses.

Wasserman, RH, Brindak, ME, Mayer, SA, Fullmer, CS. Evidence for multiple effects of vitamin D3 on calcium absorption: response of rachitic chicks, with or without partial vitamin D3 repletion, to 1,25-dihydroxyvitamin D3. Proc Natl Acad Sci USA. 1982;79(24):7939-7943.

Swiglo BA , Murad MH , Schünemann HJ , Kunz R , Vigersky RA , Guyatt GH , Montori VM 2008 A case for clarity, consistency, and helpfulness: state-of-the-art clinical practice guidelines in endocrinology using the grading of recommendations, assessment, development, and evaluation system. J Clin Endocrinol Metab 93:666–673

Schurgers LJ, Teunissen KJ, Hamulyák K, Knapen MH, Vik H, Vermeer C. Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood. 2007;109(8):3279-3283.

Rheaume-Bleue K. Vitamin K2 and the Calcium Paradox. Reprint. New York: Harper; 2013.

Okamoto H, Shidara K, Hoshi D, Kamatani N. Anti-arthritis effects of vitamin K(2) (menaquinone-4)—a new potential therapeutic strategy for rheumatoid arthritis. FEBS J. 2007;274(17):4588-4594.

Ebina K, Shi K, Hirao M, et al. Vitamin K2 administration is associated with decreased disease activity in patients with rheumatoid arthritis. Mod Rheumatol. 2013;23(5):1001-1007.

Suzuki K, Tsuji S, Fukushima Y, et al. Clinical results of alendronate monotherapy and combined therapy with menatetrenone (VitK2) in postmenopausal RA patients. Mod Rheumatol. 2013;23(3):450-455.

Nakamura E, Aoki M, Watanabe F, Kamimura A. Low-dose menaquinone-4 improves γ-carboxylation of osteocalcin in young males: a non-placebo-controlled dose-response study. Nutr J. 2014 Aug 27;13:85.

What Tops Your List for Cardiovascular Health?

Thu, 30 Mar 2017 22:12:00 GMT

Studies show there is little doubt that healthy dietary and lifestyle choices can make the largest impact, while you know what to do, will you do it?

Procrastination is being reported as a contributor to heart disease. When considering risk factor for disease, lifestyle still outweighs the percentage attributed to genetics.

Like they say, “An apple a day keeps the doctor away”. Sounds simple right? The truth is, it’s easy to eat an apple a day,…it’s is also easy not to. Take steps everyday, and consistently, towards better health.

Think brain healthy, not just heart healthy. Omega III fatty acids, specifically EPA and DHA and exercise demonstrate remarkable health benefits.

Research shows that Movement especially in a group, improved cognitive health, physical capacity, quality of life and of course overall heart health. While use of dietary and supplement interventions in treating vascular disease risk factors are not limited to the heart or blood vessels, but may reduce your risk for dementia as you age. “A focus on hypertension, smoking, diabetes, diet and exercise can go a long way in reducing risk of vascular dementia.

“- Gustavo C. Roman, MD; Nantz National Alzheimer’s Center

Antioxidants and Cancer

Thu, 23 Feb 2017 13:59:00 GMT

Supplementation is no excuse to be lazy about how you eat, yet researchers have long theorized that particular antioxidants, taken in high enough concentrations, found in supplementation, may help reduce cancer risk by fighting inflammation, oxidation, cell death and tumor cell growth.

The study found by working with about 1,900 patients newly diagnosed with prostate cancer, that those whose diets included the highest amount of flavonoids were 25% less likely to have been diagnosed with the fastest-moving and harshest form of the disease.

Susan Steck, lead author of the study said “… what we are seeing here is the impact of flavonoids on reducing the risk for aggressive prostate cancer,” she added. “They may not affect your risk for getting the cancer, but it may mitigate against the kind of cancer you would get.” The study found the best health outcomes in men younger than 65, and in those that self reported a dietary mix of flavanoid consumption.

Nutr Cancer. 2013 Jul

Is Resveratrol YOUR key to Longevity?

Thu, 02 Feb 2017 20:44:00 GMT

Is Resveratrol YOUR key to Longevity? As we age, our risk for numerous health conditions increases. This includes our risk for cognitive decline, cardiovascular deterioration, and poor cell regulation. While part of our increased risk is due to poor lifestyle...

CURCUMIN & The Brain

Sun, 15 Jan 2017 14:04:00 GMT

Curcumin, the active anti-inflammatory compound found in the Indian spice tumeric, is gaining more and more respect in the nutraceutical and medical industry as a potent mitigator of chronic disease such as: Cancer, Alzheimer’s and auto-immune disorders.

The journal Cancer Research finds that “the natural phenol can slow prostate tumor growth by blocking receptors used to propagate cell tissue growth”.

Curcumin has inherent mechanism “to target the amyloid fibrils associated with the unnatural progression of protein-like plaque tangles that are characteristic in Alzheimer’s disease patients”.

In short, Daily supplementation with a standardized curcumin capsule is a good, if not great start to assist in the prevention of disease and support of healthy neurologic function.

Calcium Concerns: Not if You Are Thoughtful About Your Supplementation

Fri, 14 Oct 2016 14:33:00 GMT

Calcium Concerns: Not if You Are Thoughtful About Your Supplementation

There are many essential vitamins and minerals considered critical for intake, calcium is one of them. While it is still best practice to get your micro-nutrients through diet, we know that many people today still do not eat a balanced diet, or worse don’t have access to healthy and well balanced food choices.

Having less than optimal consumption results in what is known as micronutrient depletion or a sub-clinical deficiency. Due to this fact, if your diet doesn’t provide adequate levels of calcium, it is crucial to take, either through thoughtful supplementation or other fortification, vitamins and minerals for optimal functioning.

In turning to supplementation, some also turn to the literature, media and their health professionals for the best advice. Over the course of the last 8 years the scientific community has weighed in on the benefits of calcium supplementation. They are decidedly split. For every study that says increased calcium supplementation from sources other than diet are a waste or harmful there is one, or more, that can make a sound argument for supplementation.

Earlier this month a study came out and hit the medical community with this question again. “Should we or shouldn’t we recommend calcium?”

First, let’s ask why is calcium so widely recognized by health professionals for healthy aging and metabolism? Calcium plays a primary role in bone mineral density, cardiovascular health and endocrine balance. Nevertheless, Johns Hopkins researchers led by Dr. Erin Michos have reported that calcium supplements can contribute to heart disease.

The study was remarkable for the reason it looked at a large group of individuals and controlled their data, or findings, for risk factors for heart disease before reporting on their findings. This was remarkable because to date in the literature asking this question. Most studies are osteoporosis studies having bone mineral density concerns or risk as inclusion criteria and as a result, do not control for age or cardiovascular health that may compromise cardiovascular findings. Therefore, many past studies can only be considered hypothesis and should not be used as a rule.

As the adage goes: Correlation is not causation.

Dr. Michos made an important distinction when she reported the findings. She made it clear this gives the give researches an important question to ask about how the body utilizes calcium.

“We think the body metabolizes supplements and dietary calcium differently,” said Dr. Erin Michos, associate director of preventive cardiology and associate professor of medicine at the Ciccarone Center for the Prevention of Heart Disease at the Johns Hopkins University School of Medicine.”

She and her team reported those that consume in the upper 20% of calcium intake by a combination of dietary sources and supplement sources have a 27% lower risk of heart disease. Yet, when she and her team separated out those that consumed excess amounts of calcium through supplementation alone, they found a higher risk of atherosclerosis and abnormal calcium scores. A calcium score is a value given after the coronary arteries have been evaluated with the help of an MRI to assess cardiovascular risk.

Dr. Michos is thoughtful in discussing the role supplementation may play in contribution to heart disease rather than reporting it causes heart disease. While her and her team’s findings are important to the medical community, they do declare the non-judicious use of calcium in excessive amounts in the absence of healthy diet contribute to heart disease. The findings were just as clear the combination of calcium and a diet rich in color are protective in heart disease.

Dr. Duffy McKay, Senior Vice President of the Council for Responsible Nutrition reminds practitioners that there is a large body of evidence that still supports the safety of calcium supplementation based on the conclusion of several large studies in recent years.

The discussion in the medical community around this new study maintain it is critical to focus on the benefits of diet and combinations of nutrients that allow calcium to perform better in the body, regardless of its source. Both Dr. Michos and Dr. McKay agree the best approach to better bone and cardiovascular health is by consuming a diet that is rich in many healthy nutrients and these nutrients should be consumed in addition to health lifestyle and weight management.

Studies have shown that combining vitamin K, vitamin D, magnesium, vitamin C and calcium works more effectively to improve bone mineral density, than calcium alone. Vitamin D facilitates the absorption of calcium and vitamin K may help focus calcium to the right tissue. Vitamin C lends to collagen production and flexibility of bone tissue, while calcium and magnesium are continuously maintained in your blood in order to promote normal blood clotting, skeletal and muscle contraction and endocrine balance.

Mineral & vitamin intake, in combination with weight bearing physical activity, support a healthy balance of bone offering a recipe for a healthy heart as well as healthy aging.

A life in balance is a balanced approach to aging:

Thu, 07 Jul 2016 14:30:00 GMT

A life in balance is a balanced approach to aging:

Non-modifiable risk factor for loss muscle mass include: our advancing years, infirmity or disability and by some measure our gender due to menopause and/or andropause. (Decline of reproductive hormones associated with, but not limited to, age, stress, surgery and medications). A low ratio of muscle to fat may put you at a higher risk for heart disease, diabetes and other health problems. Even if you don’t have frank muscle mass loss, called Sarcopenia, you may have loss of POWER. This is called dynapenia and it’s a major concern through all decades of life.

Your focus, is to overcome these health and fitness challenges by rebuilding lost muscle mass, and youthful vitality or power via healthy protein and fat choices paired with functional movements of strength and agility. When we support our bodies’ healthy aging, we improve our metabolism and support the elimination of toxins from our system. One of the side benefits of course is weight loss.

Your first step is to commit to choosing your food based on color and nutrient density. Choose plenty of protein and fat in its natural state to repair metabolism and support healthy hormones like glucose, insulin and leptin along with gender related hormones like Progesterone and Testosterone.

What about exercise? While many tend to look at health clubs and exercise programs as a luxury available to few, physical exercise is a necessity for all. Focus on “Inches loss” not “pounds lost”. A pound of muscle is about half as bulky as the same pound of fat. They are pound for pound the same weight, but muscle takes up less space (inches) and is a tissue that can support: balance, strength, flexibility and a quick reaction time while also sending out chemical signals to support healthy blood sugars and cardio-pulmonary function.

If you have tried losing weight by cutting calories or participating in “diets” that do not include exercise, you have likely decreased lean muscle mass. HOT TIP: Something you may want to add to your fitness and health regimen.

As aging occurs, the body’s ability to build and retain muscle tissue or size is reduced, which can result in weakness and frailty. With the addition of Branch Chain Amino Acids (BCAA’s) via supplementation Research has shown promotion of muscle retention in older adults. Additionally, BCAA’s during exercise, regardless of age, support muscle protein synthesis and inhibits protein catabolism (breakdown) and muscle fatigue, therefore fighting concerns of dynapenia.

Branched chain amino acids (BCAA) are essential amino acids, as they cannot be synthesized by the human body and, therefore, must be consumed orally. Unlike other amino acids, BCAA are used primarily by skeletal muscle, and make up 30-35 percent of the muscle tissue itself. By rebuilding our muscle mass through exercise and a healthy lifestyle, including BCAA’s-we can optimize our health and our longevity.

There is no one trigger for disease; therefore, your approach to well-being should be diverse.

Glycation Connection

Wed, 25 May 2016 18:09:00 GMT

You know that harmful toxins are everywhere. They are found in your food, environment, and metabolism…creating oxidative stress in your body. Experts agree, chronically elevated oxidative stress is not just an environmental issue but is also associated with high sugar diets. The link between sugar and disease is nothing new, and you likely wouldn’t be surprised to know that elevated sugar consumption causes harm. Everybody knows, sugar in excess quantities or over long periods of time, wreaks havoc on our tissues. But did you know HOW these bodily stresses; both environmental and internal are linked speeding up aging, disease and stealing your energy? It is called glycation.

“How are you minimizing glycation?”

Sandwiched in between discussions about oxidative stress and chronic inflammation is something called GLYCATION? What is glycation? You’ve no doubt had hard candy, caramelized onions or glazed meat at a BBQ. All of these are examples of glycation – where sugars or starches (complex sugars) are bound abnormally to either fat or protein. This abnormal link or bond is called a cross linkage. The cross linkage, in the presence of high heat OR elevated chemical exposure transforms the food into a gelatinous or hardened form. Over time or with greater exposure that same glycation can take place in your tissues as a result. Cross linking is responsible for wrinkles, loss of range of motion and even hardening of arteries and other otherwise elastic tissue.

Glycation is crafty and can sneak up on us. The glycation is responsible for many of the flavors we appreciate in well prepared meals. The problem is these great tasting foods may also lead to risk for disease and can be a serious cause of compromised organ function if left unmanaged.

This higher sugar state is further complicated by the growing consumption of fast foods, fried fats and the over-indulgence in chemical enhancements to convenience foods, or chemicals found in our environment.

“How does glycation from my food choices impact my tissue?”

Glycation moves on from your foods and occurs in your body and to your organs when tissues are exposed, over a prolonged period of time, to elevated blood sugars, foods that are glycated and when environmental toxins lead to insurmountable oxidative stress. The end result is production of what are called Advanced Glycation End products or AGE’s.

Researchers and medical experts recognize a growing concern in the health of the nation as we see an exponential rise in chronic health conditions, previously thought to be reserved for later decades of life (1) and intimately linked to AGE’s. According to the United Health Foundation (2), baby boomers will be sicker than the previous generations. The report predicts 65 year old will account for an increase of 55% greater diabetes diagnosis over the next 14 years compared to numbers of 65 years old diagnosed in 2016. Health care costs are roughly 2.5 times greater for this population.

AGEs, like pushing over a row of dominoes, leads to a string of problematic chemical reactions in the body if not stopped. AGEs induce oxidative stress and carbonyl stress, instigating degenerative changes that damage organs and tissues throughout the body. In today’s world, we are seeing this sped up considerably.

Think about pollutants in our air, occupational concerns like exposure to chemicals in manufacturing facilities or in a hair salon, for example, along with damaging lifestyle habits, like smoking that lead to elevated oxidative stress. This is how we may all be at risk even when we pay attention to our diet.

The body has the ability to naturally neutralize harmful AGE compounds, however it may not be completely successful if the body is exposed to elevated AGE’s through environment, lifestyle and diet.

Dietary interventions that reduce the consumption of foods high in AGEs, like processed foods, foods that turn to sugar quickly or the combination of high heat and proteins, can be effective in helping prevent these metabolic disorders. Slow cooking and establishing adequate intake of plant nutrients to balance the intake of some foods that increase glycation are other steps you can take to limit risk of AGE’s. In addition, depending on occupational and environmental risk, it may be necessary to look beyond diet and think of other ways to support healthy detoxification, metabolism and blood sugar support.

In the end, staying healthy through all decades of life requires a full spectrum approach to diet, lifestyle and supplementation. This combination can be extraordinarily beneficial at sabotaging the chain of events that glycation unleashes when done so properly and thoughtfully.

1-Am J Physiol Heart Circ Physiol. 2016 Mar 25; Insulin sensitizers prevent fine particulate matter-induced vascular insulin resistance and changes in endothelial progenitor cell homeostasis.

2-United Health Federation. 2016 May 25; Baby Boomers will become sicker seniors than earlier generations.

Don’t wait for October to protect yourself from the impact of imbalanced hormones.

Wed, 27 Apr 2016 13:42:00 GMT

While October may be Breast Health Awareness Month, it is not prudent to wait for a better lifestyle or change.

“Prostate cancer patients who, before their diagnosis, routinely consumed hefty helpings of the flavonoid compounds found in plant-based foods and drinks may be at lower risk for the most aggressive form of the disease.” That is the conclusion from a recent study regarding men’s health, and relative risk for prostate cancer, and regular consumption of flavanoids from a plant based diet. Does plant based mean- vegetarian? Vegan? Not necessarily. The prevention of cancer doesn’t come from drastic measures or swinging your eating habits completely to the other side of the farm (or in opposition to man’s physiology). It will come with thoughtful and consistent food practice including; eating at least 2/3 of your diet as color ( and doing it consistently), knowing where your meat comes from if you consume it, and being mindful with your eating. This may mean blessing your food, savoring your food, or simply not eating frankenfood…

For those cavemen out there, flavonoids are found in vegetables and fruits, as well as in tea, wine, juices ( not necessarily a healthy source), cocoa and supplementation to cover gaps where your diet fell short. Supplementation is no excuse to be lazy about how you eat, yet researchers have long theorized that particular antioxidants, taken in high enough concentrations, found in spplementtion, may help reduce cancer risk by fighting inflammation, oxidation, cell death and tumor cell growth. In case you were wondering what the research found. The study found by working with about 1,900 patients newly diagnosed with prostate cancer, that those whose diets included the highest amount of flavonoids were 25% less likely to have been diagnosed with the fastest-moving and harshest form of the disease. Susan Steck, lead author of the study said “… what we are seeing here is the impact of flavonoids on reducing the risk for aggressive prostate cancer,” she added. “They may not affect your risk for getting the cancer, but it may mitigate against the kind of cancer you would get.” The study found the best health outcomes in men younger than 65, and in those that self reported a dietary mix of flavanoid consumption. While the study did not make a claim of curing prostate cancer, it does validate, previous outcomes studies on the topic have found and supports my hypothesis “No specific constituent of the diet is solely responsible for the emergence of Chronic Disease, but the overall quality of the diet, including supplementation, is paramount to it’s prevention”

Oct. 17, 2012, presentation, American Association for Cancer Research annual meeting, Anaheim, Calif.

Vitamin D- Under Fire

Mon, 26 Oct 2015 17:54:00 GMT

No specific constituent of the diet is solely responsible for the emergence of Chronic Disease, but the overall quality of the diet, including supplementation, is paramount to prevention.

Periodically a story will hit the mainstream media about vitamins, supplementation or preventive health opposing a view the majority of the population hold, health experts included. A study out the New Zealand, published in Lancet Diabetes & Endocrinology (online January 24, 2014) did just that. The study declared no measurable benefits of Vitamin D for chronic health complaints, in the face of volumes of investigations citing the benefits of vitamin D and improvement in health and quality of life (1,2). The study was a meta-analysis, of 40 randomized-controlled studies. The analysis was done by Mark Bolland of the University of Auckland in New Zealand.

Study Facts:

The 40 studies analyzed had a primary goal to evaluate the benefits of Vitamin D alone or with Calcium on the reduction of Osteoporosis and fracture rates. Secondary endpoints were prevention of chronic disease factors such as vascular disease and cancer.

Why is this important?

A common concern when using meta-analysis to make wide reaching claims is the failure to eliminate comparisons between studies that do not share strong similarities like: study size, elimination and inclusion criteria, and control for age, gender and measure of ingredient(s) being studied for example. What we learned may be a concern in taking the report in the Lancet at face value.

Vitamin D2- ergoclaciferol is the inactive form of the Vitamin and requires conversion by the body into its active form D3 Cholecalciferol. Many patients will not make the conversion via liver, intestine and kidney due to already present disease, genetic factors, lifestyle and age. While evaluating the validity of the analysis, understand both D2 and D3 will initially raise serum values of 25OHD, but vitamin D2 is limited in its capacity to keep 25OH-D in sufficient levels greater than 14 days after arresting administration due to its short half-life in the body. Evidence available today indicates that vitamin D3 is substantially more efficacious than vitamin D2. Epidemiological studies report ergocalciferol D2 as being, at best 1/3 of the benefit of D3 (4,5). This is of particular concern in the immuno-compromised, elderly, malnourished and those with liver, kidney or intestinal decline or anyone above the age of 40 due to natural decline in conversion from the skin.

What did the mainstream media and commentaries fail to mention.

The analysis found a small increase (5%) in the benefit of Vitamin D and Calcium in the reduction of mortality, but considered this percentage to be within a futility boundary.

The numerous health benefits of Vitamin D are very well documented. My recommendation when a study defies what historically is accepted and supported in the literature:

Protein & Satiety

Mon, 17 Aug 2015 17:57:00 GMT

Clinical reports from both the research as well as patient focused front continue to support the importance of protein in the morning over consumption of carbohydrates previously recommended.

“Eating a high-protein breakfast sustains fullness even to the evening hours,” says Heither Leidy, Ph.D., assistant professor in the Department of Nutrition and Exercise Physiology, School of Medicine at the University of Missouri. “So there is something about eating protein for breakfast.”

To displace the carbohydrate mythos more practitioners are asking about how much do we recommend for weight loss? In addition, patients want to know when is the best to time to combine protein with other recommendations, like exercise.

Any protein in the morning for breakfast has shown to improve satiety and reduction of food cravings that may otherwise lead to over-eating or choosing the wrong food sources. One theory behind the benefits of protein in the individual looking to lose weight is consumption of simpler foods is less by 400 calories/day in protein eaters. There is however a distinction between how much is recommended for the most benefit in promotion of weight-loss.

Between 18-23 grams relative to gender and activity level is recommended at each meal. There does appear to be a threshold at 30 grams for satiety and reduction of food cravings. Those that are physically active should add an additional 18-25 grams post workout, while those that are athletic will add even more. The additional protein in exercise and athletic individuals is because of its anabolic benefits beyond weight loss seen with smaller total day amounts in the “dieter”.

Going one step further, research supports, due to this threshold it may be beneficial to take additional protein usually eaten at dinner and re-distribute those grams in the breakfast hours to get the day started right.

Whether the morning is about jumping out of bed looking forward to a day full of energy or about a sound nutritional start, your answer is protein!

Novel Intervention in Muscle Growth- Way Beyond Whey

Wed, 12 Aug 2015 19:58:00 GMT

Repairing metabolism is an important focus for rebuilding our core health and can improve our level of fitness in later decades of life. Through years of poor dietary choices, sedentary lifestyles or lack of targeted exercise, we lose muscle. Non-modifiable risk factor for loss muscle mass include: our advancing years, infirmity or disability and by some measure our gender due to menopause and/or andropause. ( Decline of reproductive hormones associated with, but not limited to, age, stress, surgery and medications). A low ratio of muscle to fat may put you at a higher risk for heart disease, diabetes and other health problems. Even if you don’t have frank muscle mass loss, called Sarcopenia, you may have loss if POWER. This is called dynapenia and it’s a major concern through all decades of life.

Your focus, is to overcome these health and fitness challenges by rebuilding lost muscle mass, and youthful vitality or power via healthy protein and fat choices. When we support our bodies’ healthy aging, we improve our metabolism and support the elimination of toxins from our system. One of the side benefits of course is weight loss.

What about exercise? While many tend to look at health clubs and exercise programs as a luxury available to few, physical exercise is a necessity for all. Focus on “Inches loss” not “pounds lost”. A pound of muscle is about half as bulky as the same pound of fat. They are pound for pound the same weight, but muscle takes up less space ( inches) and is a tissue that can support: balance, strength, flexibility, a quick reaction time. If you have tried losing weight by cutting calories or participating in “diets” that do not include exercise, you have likely decreased lean muscle mass.

HOT TIP: Something you may want to add to your fitness and health regimen.

Branched chain amino acids (BCAA) are essential aminos, as they cannot be synthesized by the human body and, therefore, must be consumed orally. Unlike other amino acids, BCAA are used primarily by skeletal muscle, and make up 30-35 percent of the muscle tissue itself. By rebuilding our muscle mass through exercise and a healthy lifestyle, including BCAA’s-we can optimize our health and our longevity.

There is no one trigger for disease; therefore your approach to well-being should be diverse.

Ubiquinone vs Uiquinol

Fri, 17 Jul 2015 16:52:00 GMT

Ubiquinone vs Uiquinol

Co Q 10 was discovered in 1957. And its ability to be fermented from bacteria was not far behind.

Both ubiqinone and ubiquinol ( the reduced form of ubiquinone) are natural. They are BOTH naturally fermented from bacteria. One is not superior due to synthetic vs natural arguments.

There is no evidence of; either better bioavailability or benefit when taking one over the other. In fact the literature shows both oral forms are sufficient to double coQ10 stores ( when measured in serum) and show improvement in Vo2 Max. In fact the only real evidence showing one superior over the other was when one was taken in a powdered form instead of a lipid soluble form. Lipid forms copy the nature of the molecule and therefore are superior regardless of the reduced nature of coQ10.

Both age and statin drug use deplete coQ10. It is necessary with advancing age or statin use to take a larger amount of coQ10 to meet the increased requirements of body function under the stress of age and environment. Since ubiquinol, the reduced form, is much more expensive commercially vs ubiquinone it does seem not just medically appropriate, but financially as well to take ubiquinone in higher amounts with age or statin use.

The production of ubiqinol COMES FROM the reduction of NATURAL ubiqinone. It looks like this: Acetyl CoA–HMG-CoA—Mevalonic Acid—farnesyl Pyrophosphate—UBIQUINONE–exchange of electrons due to NADH+ and there you have it… Ubiquinol. Considering the most abundant form, in the foods we consume, is also ubiquinone it is easy to support the -one form as beneficial. In the absence of evidence of better bioavailability or clinical benefit it is still reasonable to use ubiquinone.

1. Litarru, G. P. and L. Tiano . Bioenergetic and antioxidant properties of coenzyme Q10: recent developments. Mol Biotechnol 2007. 37:31–37.

2. Constantinescu, R. , M. P. McDermott , R. DiCenzo , et al. A randomized study of the bioavailability of different formulations of coenzyme Q10 (ubiquinone). J Clin Pharmacol 2007. 47 (12):1580–1586. Epub 2007 Oct 9.

3. Littarru, G. P. and P. Langsjoen . Coenzyme Q10 and statins: biochemical and clinical implications. Mitochondrion 2007. 7 (suppl):S168–S174. Epub 2007 March 27.

4. Lamperti, C. , A. B. Naini , V. Lucchini , et al. Muscle coenzyme Q10 level in statin-related myopathy. Arch Neurol 2005. 62 (11):1709–1712.

5. Paiva, H. , K. M. Thelen , R. Van Coster , et al. High-dose statins and skeletal muscle metabolism in humans: a randomized, controlled trial. Clin Pharmacol Ther 2005. 78 (1):60–68.

6. Rosenfeldt, F. L. , S. Pepe , R. Ou , et al. Coenzyme Q10 improves the tolerance of senescent myocardium to aerobic and ischemic stress: studies in rats and in human atrial tissue. BioFactors 1999. 9 (2–4):291–299.

7. Cooke, M. , M. Iosia , T. Buford , et al. Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. J Int Soc Sports Nutr 2008. 5:8.

8. Mizuno, K. , M. Tanaka , S. Nozaki , et al. Antifatigue effects of coenzyme Q10 during physical fatigue. Nutrition 2008. 24 (4):293–299. Erratum in: Nutrition. 2008;24(6):616. Epub 2008 Feb 13.

9. Ylikoski, T. , J. Piirainen , O. Hanninen , and J. Pentinnen . The effect of coenzyme Q10 on the exercise performance of cross-country skiers. Mol Aspects Med 1997. 18 (suppl):283–290.

10.Amadio, E. , R. Palermo , G. Peloni , et al. Effect of CoQ10 administration on VO2max and diastolic function in athletes. In: Folkers, K. , G. P. Littarru , and T. Yamagami . Biomedical and Clinical Aspects of Coenzyme Q10. New York, NY Elsevier Science. 1991. 513–520.

11. Aksonen, R. , M. Fogelholm , J. J. Himberg , J. Laakso , and Y. Salorinne . Ubiquinone supplementation and exercise capacity in trained young and older men. Eur J Appl Physiol 1995. 72 (1–2):95–100.

Protein-What When & Where

Fri, 17 Apr 2015 20:23:00 GMT

Good news for Pea Protein!

Classically the go to protein for muscle growth is whey. For those that are conditioned and looking for future gains, whey is sti … ll the king of the jungle. However a new study from the J. of the international Society of Sports Nutrition found that Pea protein is a great alternative for those that want an ally other than whey to promote muscle growth.

Pea protein was shown after a 12 week study of resistance training to produce similar results, as those that took whey, for bicep muscle thickness. These findings were remarkable in study participants that had not previously worked out or were returning to weights. Pea protein may because of its amino acid profile, be suitable for maintaining muscle mass in later decades of life or to slow down the aging process in those that consume a sufficient amount of protein on a daily basis.

One reason pea is such a strong contender is its amino acid profile. Pea Proteins profile is beneficial, second only to whey and a viable option for those that avoid Whey. Pea Protein is rich in lucine just like Whey but also includes a higher percentage of arginine with nearly 9% of Pea protein being the NO pumping amino acid. Arginine is a precursor to creatine, already used to a great extent, by athletes, for muscle growth and retention. While Pea Protein does not have the lysine and BCAA density that whey offers, the arginine does give it particular leverage. Real muscle gains come with regular and sufficient use (Greater than 25 grams per day for females and 35 grams per day for men) in combination with a healthy diet and exercise.

For a balanced approach to well-being, do not forget the importance of sleep and keeping to a schedule. Doing so is the KEY to mental focus and longevity

For a Lifetime of Sexual Health

Mon, 12 Jan 2015 20:48:00 GMT

NUTRITIONAL SUPPORT FOR A LIFETIME OF GOOD SEXUAL HEALTH

For both men and women, aging and lifestyle play key roles in good sexual
health. Psychosocial balance and healthy relationships are also crucial, but to
address physical issues it’s important to choose the right supplementation regimen. A recent survey found that 63 percent of Americans wish they were
having more sex. Over 3,000 adults — more than 50 percent of
participants — said they were now experiencing at least one sexual
problem or had dealt with one in the past. Low sexual function
was the most common complaint among females; men cited erectile
dysfunction1.
WOMEN: AGING AND AROUSAL
Hormone changes are a natural part of the aging process. A woman’s
hormones begin to decline at the age of 352 and plunge dramatically
during her perimenopausal years.
University of Chicago data revealed as many as 45 million women
in the U.S. experience reduced sexual desire, and one in three report
this decline as a “concern.” The North American Menopause Society
reports that sexual and physical concerns increase in severity as
a woman ages. Women are two to three times more likely than men
to experience a decline in sex arousal2.
Yet reduced sexual desire can affect women of any age. Some 9
percent of women seeking support for healthy libidos are below the
age of 45, according to Stephanie Buehler, PsyD. Postnatal stresses
and menopause are both common triggers for lack of desire not connected
to poor physical response.
Proper nutrition and smart supplementation address some of the
problems of age-related decline in libido and also helps tackle stresses
not related to aging. Vitamins B6 and E may raise progesterone
levels, even in post-menopausal females. An increase in progesterone
has a relaxing effect and can reduce anxiety. Maintaining sufficient
levels of B vitamins may also ensure adequate amounts of both
dopamine and serotonin neurotransmitters, which have important
roles in sexual health.
The botanical Damiana helps support normal sexual drive and
pleasure, while ashwaganda has been shown to promote normal engorgement
of sexual tissues. Velvet bean extract has a long history
of use in Ayurvedic medicine and its chemical constituents may be
precursors to dopamine production. Aging can affect both vaginal
tone and comfort; P. mirifica is a botanical that can promote normal
vaginal secretions and vaginal muscle strength.
The amino acid L-histidine when taken orally promotes
smooth-muscle contraction in the body, especially the genitalia.
This can support more satisfying orgasms.
MEN: METABOLISM AND AGING
Erectile dysfunction (ED) affects approximately 25 million men
in the U.S. and can have both physical and psychological causes3.
Hormone production and testosterone bioavailability decline gradually
— about 1 percent per year after the age of 404 — resulting in
changes in sexual function, energy and mood. But many men who
are told they have a normal testosterone level nevertheless complain
of low mood, poor erectile health, declining lean muscle mass and
decreased sexual stamina5.
Zinc, certain botanicals such as ginkgo, Tribulus terrestris and
Epimedium, and the amino acid L-arginine, may all increase blood
flow to the penis and enhance sexual arousal. Zinc — tissue stores
of which can decrease as both genders age — initiates enzymes important
in vasoconstriction of the blood vessels involved in sexual
arousal. Tribulus may stimulate androgen receptor density6, while
Epimedium (horny goat weed) is said to be an aphrodisiac for
both genders. Both have been rated by the Natural Medicine
Comprehensive Database as “possibly effective” for erectile and sexual
dysfunction.

1- Edward O. Laumann, PhD; J. of Sexual Med; 2008; 5(10) 2300-2311
2- US Depart. of Health and Human Services; National Institute for Aging/North American
Menopause Society(NAMS)
3- American Urological Association, 2013
4- JUrol November 2002;168(5):207

Pre-and Post Natal Benefits of Select Nutrients

Thu, 02 Oct 2014 15:34:00 GMT

With more and more information coming out about: “Health of the Mother”, “Maximizing a Healthy Womb”, and even the highly academic, yet subjective, discussions around Epigenetics; experts agree the “terrain” during fetal development must be maximized to support development of a healthy baby, not just in the womb, but knowing the effects are long lasting into adolescents and beyond.

Literature supports the use of pro-biotics, 5-MTHF, found in a pre-natal and B-complex formulas as well as and Omega III Fatty Acid consumption, in particular 300 DHA in the pregnant female is critical. Critical to support the health of the baby, as well as mom, during neonatal period.

The introduction of healthy fats in the form of an Omega III fatty acid can influence aspects of our quality of life after delivery, like mood, memory, healthy aging and influence severity or incidence of depression. For the infant, Omega III fatty acid consumption has shown to improve sleep and visual acuity in the new born and decrease concerns of aggression and ADHD in the toddler and adolescent.

Nutritional intervention is paramount to prevention.

Avon Longitudinal Study of Parents and Children. Epidemiology 2009, Jul; 20(4); 598-603

Daniels, J.L. Fish intake during pregnancy and early cognitive development of offspring. Epidemiology. 15:394-402, 2004

Cohen, J.T. A quantitative analysis of prenatal intake of n-3 polyunsaturated fatty acids and cognitive development. Am. J. Prev. Med 29(4):366-374, 2005

Cheruku, S.R. Higher maternal plasma DHA during pregnancy is associated with more mature neonatal sleep-state patterning. Am. J. Clin. Nutri. 76:608-613, 2002

Children’s Development

Tue, 09 Sep 2014 13:58:00 GMT

It is recognized, if not understood that children with ADHD can benefit from nutritional supplementation…but is it being applied in practice? The research is there suggesting that children with ADHD can benefit from the neurologic support of Omega 3 and...

Nutrigenomics & Reversing Heart Disease

Tue, 22 Jul 2014 14:36:00 GMT

Epidemiological studies have shown as much as 2-3% increase in Coronary Artery Disease (CAD) risk for each 1 mg/dl decrease in HDL-C level. A myriad of lifestyle factors such as: oxidized fat intake, smoking, excessive alcohol consumption, limited physical activity and increased Waist:Hip have a role in determining individual HDL-C levels; however, family studies suggest that about 50% of the int er-individual variation in serum HDL-C levels is genetically determined

Hepatic lipase, an enzyme and SNP variant called LIPC gene, are found to be associated with a variation in HDL-C concentration. Hepatic lipase (HL) is a lipolytic enzyme that plays a role in triglyceride hydrolysis, phospholipid lipolysis, LDL-C remodeling and HDL-C metabolism. Carriers of the “T” allele in C/T polymorphism in LIPC gene had higher average HDL-C concentration than non-carriers.

HL promotes the conversion of buoyant HDL2-C particles to small and dense HDL3-C particles by remodeling triglycerides and phospholipids. LIPC is an important element in reverse cholesterol transport. Sufficient LIPC is necessary to transport cholesterol from the peripheral tissues to the liver and out via bile to lower total cholesterol levels.

Skin Health and Immune Potential Found in Lactobacillus Paracasei

Wed, 02 Jul 2014 20:36:00 GMT

A DBPC trial showing improved skin health and on symptom questionnaire a decreased report of skin burning, sensitivity and discomfort in those participants consuming the Probiotic lactobacillus paracasei. After 2 months of use compared to those that did not take probiotics.

Interleukins IL-10 and IL-12 were tested as was TGF-beta.

People with sensitive skin report symptoms such as heat, burning, stinging, or itching when exposed to physical (heat, cold, wind) or chemical (topical product application) stimuli.

Overall trends showed Lactobacillus paracasei had a positive effect on skin sensitivity, skin barrier function recovery, and key associated physiological parameters. The intervention group had higher concentrations of Lactobacillus at study end (day 57). There was statistically significant improvement in perceived skin roughness in the intervention group vs placebo (P=0.006).

Lactobacillus paracasei modulates immune homeostasis and downregulates immune-related disorders. L. paracasei significantly reduced substance P–induced vasodilation, edema, mast-cell degranulation, and tumor necrosis factor release, and also promoted recovery and maintenance of skin barrier function the study reported.

This study, amongst others supports the use of probiotics, in particular L. paracasei in the care of Atopic dermatitis, rosacea and urticarial. The use of Probiotics proves to be a novel approach to sensitive skin.

Study researchers concluded

“We are at the cusp of a much more sophisticated understanding of the therapeutic applications of probiotics, not only for skin disease but for a great number of immune-mediated conditions. ”

It is important to remember the importance of a healthy gut barrier in immune function and in skin health. L. Paracasei, like manyprobiotics do not have a lengthy life in the intestines and therefore should be replaced consitient with one’s dietary habits/risks.

Gueniche A, Philippe D, Bastien P, et al. Randomised double-blind placebo-controlled study of the effect of Lactobacillus paracasei NCC 2461 on skin reactivity. Benef Microbes. 2014;5(2):137-145.

Exercise and Memory

Wed, 25 Jun 2014 18:18:00 GMT

Exercise boosts memory and thinking skills. Exercise has a remarkable benefit in mediating insulin resistance, decreased inflammation by measure of cytokines, and stimulating production of brain growth factors, which are chemicals in the brain that affect the health of brain...

Vitamin D3-25(OH)D serum Levels and Mortality

Thu, 19 Jun 2014 14:09:00 GMT

In cross-sectional multivariate analyses, increasing age, female sex, nonwhite race, diabetes, current smoking, and higher body mass index were all independently associated with higher odds of 25(OH)D deficiency (lowest quartile at <17.8 ng/mL, while greater physical activity, vitamin D supplementation,...

The Road To Health is Paved With Good Intestines

Tue, 20 May 2014 13:13:00 GMT

The mind body connection is not nearly as “fringe”, today in medicine, as it once was.

Those at UCLA have recently demonstrated a way to modulate brain function, with a simple dietary ingredient, doing a whole lot more than just proving this point.

The brain sends signals to the gut, this is why stress and other emotions contribute to gastrointestinal symptoms. It is the tenet behind Fibromyalgia, IBS and the higher rates of auto-immune disorders in females. Researchers at UCLA report based on human trials, the signals can travel the opposite way as well. Treating your Gut may be a window to treating the mind.

The study showed bacteria ingested in food affects brain function. Women participants who ingested pro-biotics had, both in resting and active states, improved emotional recognition compared to those without a focus on improved gut microbiota.

Dr. Kirsten Tillisch, lead author of the study states. “Our findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment. When we consider the implications of this work, the old sayings ‘you are what you eat’ and ‘gut feelings’ take on new meaning.”

Depression and Diet…a Link to Explore

Tue, 06 May 2014 20:59:00 GMT

Depression and Diet…a Link to Explore

According to a study published in the European Journal of Clinical Nutrition, adherence to the Mediterranean/ low Glyceamic diet is associated with a decreased risk of depression in women. Depression affects women 2x as much as men.

Investigators evaluated over 16 thousand women of menopausal years over a 3 year period of time. Depressive symptoms were evaluated at the beginning of the study and again after three years using the Centre for Epidemiologic Studies Depression scale.

The researchers found that a higher consumption of a Mediterranean-low glyceamic style diet was associated with an 18% decrease in the likelihood of depressive symptoms in women whom already consumed a healthy diet and a 17% reduction in those that started a low glyceamic/mediterranean diet.

The study authors concluded, “Consumption of a ‘Mediterranean-style’ dietary pattern by mid-aged women may have a protective influence against the onset of depressive symptoms. These findings suggest that dietary patterns have a potential role in the prevention and management of depressive symptoms.”

Reference:
Rienks J, et al. Eur J Clin Nutr. 2012 Dec 5.

Ignite Your Nervous System

Sun, 13 Apr 2014 14:06:00 GMT

What is the difference between age related memory decline, and something more serious? Where is our ounce of prevention? vs. a pound of cure?

As we advance in years, our nervous tissue need a little more time to ignite. It’s a small amount in the beginning- As time goes by, the time it takes to fire the neurons seems to gap wider and wider. What you may notice is a slower process to bring what used to feel like a current event, to mind, some will notice changes earlier than others, due to their lifestyle choices. Another theory, is the theory of over, or hyper stimulation. Our threshold or tolerance for the pace of our thoughts or the amount it takes to get a thought out changes, leaving us frustrated and feeling old. Some might even say, you are just getting wiser and therefore have a file cabinet larger than in the past… Whatever your theory, Memory decline and problems with mental focus are a normal part of aging. However, Alzheimer’s disease is not a normal part of aging. Alzheimer’s is progressive and non-reversible. The slow death of neurons on the Alzheimer’s patient is where we store memories, learning and thought take place as well as language development.

Taking a scientifically backed nutraceutical like ginkgo ( CI in the patient at risk for TIA), Bacopa, Vitamins B6, B12 and folic acid are all beneficial in the prevention of age related memory loss. New studies on Curcumin, Selenium and Omega III fatty acids are showing promise in the care and prevention of Alzheimer’s

Circadian Rhythm & Obesity

Sat, 15 Mar 2014 14:12:00 GMT

Time and time again, literature has questioned the link between sleep habits and the increasing rates of obesity.

Over the last 3 decades we have seen a precipitous incline in the number of adults and children presenting to their Physicians/Health Professional, with concerns of obesity and its co-morbid factors: cardiovascular decline, fertility issues, risk for certain cancers, declining quality of life-and that is the short list. This concern is not limited to the U.S, but is a worldwide epidemic.

Could our sleep habits be doing us in? Are your sleep habits more important than your dietary habits?

A conventional approach to weight loss has consisted of caloric restriction and recommending increase physical activity. Compliance and success with such vague recommendations is poor and overall success rates are relatively low. One factor reported to turn that all around is counseling patients to get better sleep.

The circadian rhythm dictates eating patterns, as well as, several metabolically important hormones: Melatonin, Insulin, Glucose, Ghrelin and Leptin, in particular.

With sleep disruption, either fragmented sleep or shift work showed a 9h misalignment in circadian rhythm significantly effected hormones and therefore risk for obesity. Shift workers, in study population, sleeping during the day saw a flattening of cortisol secretion, increased insulin concentration and carbohydrate oxidation. Those with fragmented sleep or delayed sleep latency saw increased glucose and decreases in glucagon like peptide 1, with decreased protein oxidation. Both groups saw no change in energy expenditure or BMR, leading one to conclude, sleep may be a primary point of intervention in the obese patient over dietary coaching alone.

Am J Clinical Nutrition-Gonnissen,H

Curcumin’s Hidden Benefits

Mon, 10 Feb 2014 13:39:00 GMT

Curcumin tested in human clinical trials have shown anti-cancer activity promise. In contrast to using chemotherapy drugs, Curcumin is tolerated and considered safe.

Complaints of the gastrointestinal tract, simple digestive concerns, or those of cancer, show great promise with the use of Curcumin.

Curcumin and turmeric were found in numerous clinical studies to decrease inflammatory responses in the body, like TNF-a and inhibit the growth of cancer-causing proteins. By modulating NFK-b, Curcumin kills cancer cells while preserving non-cancerous cells. One mechanism reported to support such remarkable claims is curcumins’ ability to assist in the production of glutathione, an antioxidant, slowing the progression of cancer. This finding was of most remark in colon and pancreatic cancer.

Further research is underway to investigate the possibility of using Curcumin and turmeric in the treatment of multifarious conditions.

Biomed Res Int. 2013 Jul 1., Int Immunopharmacol.2012 Feb;12

Ab Fact

Tue, 07 Jan 2014 14:08:00 GMT

Simply training your abdominal muscles without improving other behaviors such as your nutritional habits is likely to just build “a rock under a marshmallow.” Your “6 pack” is there. It simply lacks the plastic wrap that holds it together. Proper...

Veggies, Curcumin & Immunity

Thu, 12 Dec 2013 14:08:00 GMT

Scientists at the Babraham Institute in Cambridge, working together with the Medical Research Council’s National Institute for Medical Research, have recently carried out a new study that looked at how green vegetables influence immunity. Published in the online Journal Cell...

Is There an Alternative to Statin Therapy?

Tue, 19 Nov 2013 14:07:00 GMT

Not everyone is a candidate for statins and exercise and Slow Release Niacin are two very effective ways to raise HDL and have and effect on TG’s too. Just wanted to add there are many ways to benefit TG’s and cardiovascular health. Reports show a favorable effect for low dose omega-3 fatty acids on the decreasing risk of cardiovascular events, including heart attack, cardiac arrest and stroke, in patients with a history of heart attack who did not use statin drugs.

Just 400mg per day! When tested, the effects of 400 milligrams per day of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), vs. a placebo were evaluated to assess risk of major cardiovascular events in post-heart attack patients between the ages of 60 and 80 years. Participants were followed for an average of 41 months.

Over the follow-up period, 13 percent of statin users and 15 percent of non-statin users experienced a major cardiovascular event. While neither placebo or ALA alone reduced cardiovascular events in those who used statins, among those who did not use the drugs, consuming all three omega-3 fatty acids EPA, DHA and ALA ( like those found in nutrametrix Heart Health n3) was associated with less than half the rate of experiencing an event compared to placebo.

Daan Kromhout and colleagues note that, “Although adding omega-3 fatty acids to statin therapy leads to significant reductions in triglyceride levels, it has also been suggested that the use of guideline-concordant statin therapy dilutes the effects of omega-3 fatty acids such that no additional protective effect is observed.

As I read it- This hypothesis then supports the reduction in cardiovascular events through either fatty fish or EPA–DHA in trials where benefits were seen to a greater extent in the one-third of the participants were not on statin therapy.

“The present study indicates that low-dose supplementation with omega-3 fatty acids might reduce the risk of major cardiovascular events in statin non-users with a history of myocardial infarction,” the authors conclude. “These results contribute to the explanation of the inconsistent results on the effects of omega-3 fatty acids in secondary prevention trials.” ( those studies were done with participants on statin post MI)

Grape Seed Extract-GSE and Healthy Brain Aging

Thu, 07 Nov 2013 14:07:00 GMT

Researchers at Mount Sinai School of Medicine have found that Grape Seed Extract (GSE)-a very powerful antioxidant, may help prevent the development or delay the progression of Alzheimer’s disease. The purpose was to evaluate the ability of grape-derived polyphenols (...

Probiotics- “The issue is the tissue”

Thu, 10 Oct 2013 14:05:00 GMT

Have you been taking your Pro-biotics??

We have under estimated the importance of such a small step!

What you should know: Healthy gut bugs improve physical AND mental wellbeing,

Did you know you have three pounds of bacterial in your gut? and over 300 different species? They all have a job, and that is to keep you healthy.

You need to ” Weed & Feed” your Gut. It’s all about terrain- The “issue is the tissue”

Probiotic bacteria have many more functions than digestion. They trigger immune system reactions throughout the body, including activating T-cells.

Why would you take a probiotic?

If you have had exposure to antibiotics, you may want to consider a probiotic supplement.
If you suffer from chronic colds or your immune system needs a boost. Even if the thing that gets you down is allergies
If you are a breastfeeding mom. Numerous studies support the benefits of supplementing babies milk or formula with probiotics to enhance babies response to allergens, and reduce risk of eczema and even asthma.

Probiotics may treat or prevent ulcers, irritable bowel syndrome, Crohn’s disease, ulcerative colitis, inflammatory bowel disease, and other gut inflammations that occur from a lack of sufficient probiotics.
Many food allergy patients, including celiac patients, benefit from adding probiotics.
Patients that eat poorly or a diet of mostly low fiber, processed foods. These patients may have an “overgrowth” of pathogenic bacteria to overwhelm the good guys and diminish colon function
Remember- your gut is a battlefield! defend yourself today!

Oxidative Stress Precedes Insulin Resistance

Sat, 21 Sep 2013 14:00:00 GMT

For a long time, scientists have known that free radical damage is an important component of insulin resistance, one of the most important factors leading to diabetes and other diseases. Up until recently, scientists have thought that the excessive numbers of free radicals produced in prediabetic people with insulin resistance were a consequence of the insulin resistance rather than the cause. However, studies indicate that free radical damage might have an even more important role to play in insulin resistance than previously thought.

The involvement of free radicals and reactive oxygen species in the development of inflammatory and degenerative disease has now been widely accepted. In the case of the development of atherosclerotic plaque that occurs during cardiovascular disease, LDL oxidation caused by free radicals appears to explain many of the detrimental events that occur during the life history of the plaque.

Research strongly suggest that reactive oxygen species (ROS) are a common thread strung between many other diseases. In fact, a recent study reveals that they could very likely be the cause behind one of the most damaging processes to occur in the body—insulin resistance.

. Meigs JB, Larson MG, Fox CS, Keaney JF Jr, Vasan RS, Benjamin EJ. Association of oxidative stress, insulin resistance, and diabetes risk phenotypes: the Framingham Offspring Study. Diabetes Care.

Got Magnesium?? It does the body Good!!!

Sat, 07 Sep 2013 13:59:00 GMT

The American Journal of Clinical Nutrition recently, (March 2013) reported on research from the Netherlands showing an association between higher urinary magnesium levels and a lower risk of ischemic heart disease.

Nearly 8,000 men and women were a part of the prevention study, referred to as the PREVEND study. The study evaluated the prevalence of albuminurea and renal and cardiovascular disease. After baseline urinary magnesium excretion levels were obtained, participants were followed for a median of 10.5 years.

Researchers concluded, those with evidence of magnesium sufficiency were significantly less likely to suffer from Coronary Heart Disease (CHD).

Glutathione Depletion: Who Is At Risk?

Tue, 13 Aug 2013 14:43:00 GMT

Picture of America: A physician’s perspective

Patients today do not eat the foods we intend nor in the amounts we hope. As they age they continue to add to their toxic load and also sleep less and less. This increases their risk for being deficient in glutathione.

70% or more of our patients consume fewer than 5 fruits and veggies per day, which falls way below the USDA’s recommedation of 8 to 12 servings.
There is a growing population above the age of 55 with a desire to improve quality of their years and reverse aging. The number who smoke is declining, unfortunately the number of diabetics and obese patients is increasing. Although, we HAVE seen a decline in childhood obesity. We have to ask ourselves what may benefit these patients.

You can spend your time educating your patient, a worthwhile, but time consuming process. What do you want to do while steering your patient down the path towards longevity? Glutathione support via Berry Polyphenols(OPCs, resveratrol), NAC and curcumin are some simple and effective steps to improve glutathione status and overall well being in the standard American patient. Glutathione has many roles in the body. One is the support of adequate protein synthesis in the patient who is not consuming healthy foods or who is failing to eat a sufficient amounts of protein. Think of your carbo-tarian, vegetarian, dieter or elderly patient. When a patient is protein replete, glutathione protects the body and its metabolism-supporting healthy detoxification pathways from all those pesky new-to-science molecules our patients ingest and breath in. Glutathione can manage unstable and reactive compounds to maintain a “re-dox” balance within the body.

CNS injury, upper cervical trauma and Vitamin D3 – What do they have in common?

Tue, 30 Jul 2013 19:20:00 GMT

Multiple Sclerosis (MS) – This disease is unpredictable and varies in severity, from a mild illness in some patients to a permanent disability in others.

What are the statistics?

MS affects more than 1M people globally. Women 2X as often as men.

The central nervous system contains millions of nerve fibers that carry electrical impulses from your brain and brain stem to almost every tissue, organ and cell within your body- sounds like the immune system network right? The GALT-neuro-endocrine relationship is complex

In patients with MS, the body destroys the myelin sheath, becoming inflamed, swollen and detaches from the nerve fibers; then, sclerosed patches of scar tissue form over the fibers. Classic inflammation and immune initiation/response.

Eventually, this damage slows or even blocks the nerve signals from the brain, brain stem and spinal cord that control muscle coordination, strength, sensation and vision.

Charles Poser of The Harvard Medical School, published an article entitled “Trauma to the Central Nervous System May Result in Formation or Enlargement of Multiple Sclerosis Plaques”. Poser concluded that trauma to the head, neck, or upper back can act as a trigger for the appearance of new or recurrent symptoms in some patients with MS. However, in this particular situation, the symptoms of multiple sclerosis may not develop for days, months, or even years after the injury. A study published in the Journal of Vertebral Subluxation Research, has shown that correction of upper neck injuries may reverse the progression of MS. These results have been duplicated in upper cervical centers across the country.

Medical treatments for MS include a variety of Interferon drugs, corticosteroids, as well as muscle relaxants, antidepressants, and NSAIDS.

Yet, Several studies have suggested that maintaining adequate levels of vitamin D may have a protective effect and lower the risk of developing multiple sclerosis (MS). Other studies suggest that for people who already have MS, vitamin D may lessen the frequency and severity of their symptoms.

When a person has MS, his or her immune system attacks the coating that protects the nerve cells. Research suggests that a connection between vitamin D and MS could be tied to the positive effects vitamin D has on the immune system.

The link between vitamin D and MS is strengthened by the association between sunlight and the risk of MS. The farther away from the equator a person lives, the higher the risk of MS. Sunlight is the body’s most efficient source for vitamin D — suggesting that exposure to sunlight may offer protection from MS.

In any neurologic, autoimmune or general immune complaint we need to consider how to keep the patient dynamic, plastic even, to keep the cerebellum-thalamus and cortex involved. As is true for all our patients, a multi-system outlook and interdisciplinary approach is best

The Link Between MS and Vitamin D3

Thu, 18 Jul 2013 22:01:00 GMT

Probiotics Help Prevent Eczema

Mon, 10 Jun 2013 22:15:00 GMT

Ectopic dermatitis, is a dry skin condition. You might know it as exzema.

Did you know children, and sometimes if left unexplored, adults with allergies, or patients with a family history of allergies or asthma are at increased risk of developing eczema?

Clinical & Experimental Allergy, a clinical journal, this month proclaims “children who take probiotics during the first two years of life, have a decreased incidence of eczema”.

In addition to healthy mom diet and breastfeeding, the probiotic(Lactobacillus rhamnosus) might be an appropriate preventative intervention for high risk infants.

Just Say NO! Nitric Oxide, that Is

Sat, 02 Feb 2013 22:13:00 GMT

A new study in the American Heart Association journal “Circulation Research” demonstrated that those with a higher risk for heart disease had healthier ranges of blood pressure after consuming resverotrol, a naturally occurring poly-phenol found in the skins of Red...

Blueberry-induced Changes in Spatial Working Memory

Mon, 28 Jan 2013 22:09:00 GMT

Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation

Phytochemical-rich foods have been shown to be effective at reversing age-related deficits in memory in both animals and humans. “We show that a supplementation with a blueberry diet (2% w/w) for 12 weeks improves the performance of aged animals in spatial working memory tasks. This improvement emerged within 3 weeks and persisted for the remainder of the testing period.”

Cause and effect has not been made between those that supplement and those that don’t, however with increased anthocyanadins and flavonols in the brain of those with improved special memory indicates a link worth looking into, or evaluating for healthy aging or brain performance.

Source: Free Radic Biol Med. 2008