Your Road to Wellness

Posts by Dr. Sopler

How to reduce your blood pressure by eating earlier

Posted by on 8:00 am Blood Pressure, Eating | 0 comments

blood pressure

 

Maybe you find it surprising that you can reduce your blood pressure just by changing the time
you eat. You can however not only reduce your blood pressure by doing that, but quite a few
other things have been shown to improve as well.
This research was based on the results of intermittent fasting.
The study was small, but it was very well controlled (Sutton EF, et.al., 2018).
Prediabetic men were randomized to time-restricted feeding, which in this case meant a 6 hour
feeding period with dinner before 3 p.m., or a control schedule with a 12 hour feeding period.
The participants followed the time-restricted feeding schedule for 5 weeks and were later crossed
over to the other schedule.

 

 

The meals they ingested were prepared for them, and the number of daily calories was
calculated according to their energy expenditure so they would not lose any weight. The
researchers also checked that all of the meals were ingested. The schedules were followed for
5 weeks. The participants had breakfast, lunch and dinner, all within 6 hours, and dinner was no later than 3 p.m.

 

eating schedule

 

On the time-restricted feeding schedule, the participants improved insulin sensitivity, beta
cell responsiveness, blood pressure, oxidative stress, and they felt less hungry.
Beta cells are the insulin-producing cells in the pancreas.
All of these changes were seen from only changing the timing of when they were eating.
Try it and see how it works for you.

 

Reference:

Sutton EF1, Beyl R1, Early KS2, Cefalu WT3, Ravussin E1, Peterson CM , Early Time-Restricted
Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight
Loss in Men with Prediabetes. Cell Metab. 2018 Jun 5;27(6):1212-1221.e3.

Does reduced circulation in the brain increase the risk for Alzheimer’s disease?

Posted by on 9:00 am Alzheimer’s | 0 comments

Alzheimer disease

 

Every tissue in the body needs nutrients including the brain and the nervous system.
To deliver an optimal amount of nutrients to the tissue, we need a vascular system that
provide good circulation.
Atherosclerosis and stenosis of the vascular system will decrease blood circulation.
The following research investigated the impact of intracranial arterial stenosis on the
progression from mild cognitive impairment to Alzheimer’s disease (Zhu J, et.al., 2014).
423 participants with mild cognitive impairment were included in the study, and they were
evaluated with clinical and neuropsychological examinations every year for 4 years.
CT angiography was used to measure the stenosis of major intracranial arteries.
At the last follow up, the researchers found that 116 participants had progressed to
dementia due to Alzheimer’s disease.

 

 

They also found that the presence of moderate or severe intracranial arterial stenosis
significantly increased the risk of dementia progression and also the risk of developing
Alzheimer’s disease.

 

losing memory

 

It’s important to start early to prevent the buildup of plaque in the vascular system since it can
start at an early age and is a gradual process. As you see it’s not only important for the heart,
but also for the brain.

 

Reference:

Zhu J, Wang Y, Li J, Deng J, Zhou H. Intracranial artery stenosis and progression from mild
cognitive impairment to Alzheimer’s disease. Neurology. 2014 Mar 11;82(10):842-9.

 

Happy Smiling Businessman

Learn to eat program

  1. You will sleep better – and wake up feeling rested!
  2. You will feel like you’re on an even keel (instead of being edgy!)
  3. Banish aches and pains (experience life without limits!)
  4. Imagine the sensation of being calm, energized, pain-free, and at your ideal weight…without dieting or taking drugs!

Low brain derived neurotrophic factor linked to decreased memory. This is one way to increase it.

Posted by on 9:00 am General Health | 0 comments

BDNF

 

The reduction of brain-derived neurotrophic factor (BDNF) has been shown to affect cognitive
function, learning, and memory and also causes behavioral disorders.
There are however several ways to increase BDNF.
The following research reviewed several studies which investigated the effect of curcumin on
BDNF (Sarraf P, et.al., 2019).
The supplemented dose of curcumin the participants took ranged from 200 to 1820 mg per day,
and the studies lasted from 8 to 12 weeks,
The researchers found that curcumin significantly increased BDNF levels.

 

 

Curcumin is not well absorbed unless it has been manufactured to improve absorption. In this
research the dose varied quite a bit in the different studies which were included.
If you take a curcumin formula shown to be better absorbed, you don’t have to take a very high
dose. It is for that reason a very easy way to increase BDNF levels.

 

curcumin

 

Reference:
Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M. Short-term curcumin
supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a
a systematic review and dose-response meta-analysis of randomized controlled trials. Nutr Res.
2019 May 9;69:1-8.

Better Curcumin

  • We added boron to provide even more benefits. There is no other formula like this.
  • Curcumin is a good antioxidant, but it is especially effective in helping to reduce inflammation. For these reasons, curcumin provides many health benefits.
  • The raw material used in the Better Curcumin formula is the only form of curcumin shown to pass through the blood-brain barrier and improve memory
  • This study also showed a significant reduction in both total cholesterol and LDL cholesterol, the so-called bad cholesterol.
  • The following research shows that this form of curcumin is 65 times more bioavailable than regular curcumin

What type of exercise improves memory the most?

Posted by on 9:00 am Exercise, General Health, Intensity Training | 0 comments

older people exercising

 

Exercise, in general, is beneficial for the brain, but is one type of exercise more beneficial for
memory? That’s what the following research investigated.
Sixty-four sedentary older adults either did high-intensity interval training, moderate continuous
training or stretching as a control (Kovacevic A, et.al., 2019).
The researchers found that high-intensity interval training resulted in the greatest
memory performance in inactive older adults compared to moderate continuous training
or stretching.

 

 

They also found that improvement in fitness correlated with improvement in memory
performance since moderate exercise also helped.
Brain-derived neurotrophic factor (BDNF) which is a protein plays an important role in the
survival and growth of the nervous system. This means that BDNF is important for keeping the
brain healthy.

 

older man stretching

 

This research tested the effectiveness of two high-intensity exercise protocols, both known to
improve cardiovascular health, to determine whether they have similar efficacy in affecting
BDNF levels ( Saucedo Marquez CM , et.al., 2015).
Participants performed a continuous exercise protocol at 70% of maximal work rate and a
high-intensity interval training protocol at 90% of maximal work rate for periods of 1 minute
alternating with 1 min of rest (both protocols lasted 20 min).
Both protocols increased BDNF levels, but the high-intensity interval training improved
BDNF levels the most.

References:

Kovacevic A, Fenesi B, Paolucci E, Heisz JJ. The effects of aerobic exercise intensity on
memory in older adults. Appl Physiol Nutr Metab. 2019 Oct 30.
Saucedo Marquez CM, Vanaudenaerde B, Troosters T, Wenderoth N. High-intensity interval
training evokes larger serum BDNF levels compared with intense continuous exercise. J Appl
Physiol (1985). 2015 Dec 15;119(12):1363-73

How to improve endothelial function?

Posted by on 9:00 am Cardiovascular Disease, Green tea, Health Risk | 0 comments

Easy way to improve endothelial function which affects cardiovascular risk.

 

endothelial cells

 

Endothelial function is an independent predictor of cardiovascular risk.
The endothelium is the inner layer of the blood vessels.
One way of evaluating endothelial function is by measuring flow-mediated dilation which relates
to the artery’s ability to open and close. This affects the circulation and blood flow to the tissues.
Better circulation leads to improved nutrient delivery to all tissues including the heart
and the brain.

 

 

In this research flow-mediated dilation was measured on three separate occasions where the
participants ingested either 6 g of green tea, 125 mg of caffeine (the amount contained in 6 g of
tea), or hot water (Alexopoulos N, et.al., 2008).
Flow-mediated dilation increased significantly with the green tea but did not change
significantly with caffeine.

 

green tea

This may be one of the reasons that green tea has a beneficial effect on cardiovascular risk.
By making some simple changes to your daily habits, you may find that several small changes
for the better ads up, and in the long run, it can really make a difference.

Reference:

Alexopoulos N1, Vlachopoulos C, Aznaouridis K, Baou K, Vasiliadou C, Pietri P, Xaplanteris P,
Stefanadi E, Stefanadis C.The acute effect of green tea consumption on endothelial function in
healthy individuals.Eur J Cardiovasc Prev Rehabil. 2008 Jun;15(3):300-5.

 

better green tea

  • If you don’t like to drink green tea, Better Green Tea is a good alternative.
  • The Better Green Tea formula meets the German standards for pesticide content which is very strict.
  • Research has documented many health benefits of green tea ranging from the reduction of oxidative stress, reduced risk of cancer, reduced cholesterol, and lower blood pressure.

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