Your Road to Wellness

Anti-Aging

Can B Vitamins Affect Your Mood?

Posted by on Anti-Aging, Depression, Health, Vitamin B, Vitamin B12 | 0 comments

You would most likely prefer to feel happy and excited about life and ready to get going to accomplish your goals when you wake up. Do you think almost everybody feels that way?

No, that is not the case, because depression is the second leading cause of disability, and it is increasing.

There can be many reasons for depression, and if you know why your mood is not good, you should of cause take action to correct the reason if possible. It is however not always easy to pinpoint the exact reason, and it may also be several things contributing.

 

When depressed adults were given either a vitamin B complex or a placebo and were accessed at the beginning and at 30 and 60 days from when they started, the treatment group showed significant and more continuous improvements in depressive and anxiety symptoms, compared to the placebo group (Lewis JE, et.al., 2013).

 

If you, however, have a genetic polymorphism (genetic variation) making it more difficult to metabolize folic acid, you can experience even better results if you take a metabolite of folic acid.

There are several genetic variations that can make it difficult for the body to utilize folic acid, and this is not that uncommon.

After 8 weeks of taking metabolites of B vitamins and micronutrients, these patients showed a 12-point improvement on a depression scale, and 42% achieved full remission.

A good vitamin B complex formula which includes metabolites is easy to take. This can for some people make a big difference.

 

 

References

Lewis JE, Tiozzo E, Melillo AB, Leonard S, Chen L, Mendez A, Woolger JM, Konefal J. The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression. ISRN Psychiatry. 2013 Jan 21;2013:621453

Mech AW, Farah A. Correlation of clinical response with homocysteine reduction during therapy with reduced B vitamins in patients with MDD who are positive for MTHFR C677T or A1298C polymorphism: a randomized, double blind, placebo-controlled study. J Clin Psychiatry. 2016 May;77(5):668-71.

 

Vitamin B Complex

The B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin) comes in their physiologically active form, making them easier to absorb.

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Can Omega 3 Fatty Acids Reduce Muscle Loss In Older People?

Posted by on Anti-Aging, General Health, Omega-3, fish oil | 0 comments

 

Losing muscle mass is common for most people as they get older, and for some, it leads to disability.

This can, however, be avoided. Exercise is the obvious recommendation to avoid losing muscle, but there is also something else you can do, and this is a lot less strenuous.

If this appeals to you, keep on reading.

I would of course, still recommend exercising since that provides a lot of benefits, and should be a part of a healthy lifestyle.

First, we are not going to build muscles as easy when we are 70 years old as we did when we were 20 years old. It is, however, possible to maintain most of the muscle mass as we get older by exercise effectively and implement some additional strategies.

This is, however, going to show you research you can implement that works even without exercising.

Sixty healthy 60-85-year-old men and women took either omega 3 fatty acids or corn oil as a control for 6 months (Smith GI, et.al., 2015).

They were evaluated for thigh muscle volume, handgrip strength, one-repetition maximum (1-RM), lower- and upper body strength and average power before they started and after 6 months.

 

This is what the researchers found.

When compared with the control group the omega 3 fatty acid group increased thigh muscle volume by 3.6%.

They increased handgrip strength with 2.3 kg.

They increased 1-RM muscle strength by 4%.

They increased average power by 5.6%.

 

This was from only taking 1.86 g of EPA and 1.50 G of DHA from fish oil daily.

 

EPA and DHA are the active ingredients in omega 3 fatty acids.

How easy can it be, I think that is amazing, and there are other studies showing that omega 3 fatty acids increase the rate of muscle protein synthesis (building of muscles) (Di Girolamo FG, et.al., 2014, Smith GI, et.al., 2011).

Another interesting study showed that patients who ingested 3.4 g per day of EPA and DHA from fish oil 2-3 weeks before having heart surgery showed increased mitochondrial respiration in the atrial myocardium (Anderson EJ, et.al., 2014).

The patients that took the omega 3 fatty acids also had a greater activity of key antioxidant/anti-inflammatory enzymes.

 

Sometimes you can get a lot of benefits from doing very little.

 

Just be sure that you take a high-quality fish oil supplement., since the contaminants in fish can prevent the benefits from fish oil.

 

References

 

Anderson EJ, Thayne KA, Harris M, Shaikh SR, Darden TM, Lark DS, Williams JM, Chitwood WR, Kypson AP, Rodriguez E. Do fish oil omega-3 fatty acids enhance antioxidant capacity and mitochondrial fatty acid oxidation in human atrial myocardium via PPARγ activation? Antioxid Redox Signal. 2014 Sep 10;21(8):1156-63.

Di Girolamo FG, Situlin R, Mazzucco S, Valentini R, Toigo G, Biolo G. Omega-3 fatty acids and protein metabolism: enhancement of anabolic interventions for sarcopenia. Curr Opin Clin Nutr Metab Care. 2014 Mar;17(2):145-50.

Smith GI, Julliand S, Reeds DN, Sinacore DR, Klein S, Mittendofer B Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults.  Am J Clin Nutr. 2015 Jul;102(1):115-22.

Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr. 2011 Feb;93(2):402-12. 

 

BETTER FISH OIL – OMEGA 3

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.

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3 Important Benefits of Flax Seeds

Posted by on Anti-Aging, Anti-aging, Antioxidents, Blood Pressure, Bloodsugar, Body fat, Bone density, bone loss, Diabetes, Flaxseeds, General Health, General Health, Glucose, Green tea, Happiness, HDL, HDL Level, Health, Health Risk | 0 comments

 

One of the impressive health benefits of flax seeds is the ability to decrease blood pressure (Rodriguez-Leyva D, et.al., 2013).

In a double-blinded, placebo-controlled study, 30 g of flax seeds daily for 6 months reduced the systolic blood pressure of 10 mm Hg and the diastolic blood pressure with 7 mm Hg.

 This is as good as some blood pressure medications, and instead of side-effects, you get even additional benefits.

13 g of flax seeds daily has shown to decrease blood glucose and insulin and improve insulin sensitivity in obese individuals with pre-diabetes (Hutchins AM, et.al., 2013).

Flax seeds can also lower cholesterol. 

In just 7 days a drink made of flax seeds lowered total cholesterol by 12% and LDL cholesterol (the bad cholesterol) 15% (Kristensen M, et.al., 2012).

Even if many people are not aware of these health benefits, it’s been known for a long time that flax seeds can reduce total cholesterol, LDL and decrease the blood glucose after a meal (Cunnane SC, et.al., 1993).

 

It is very important to keep the blood glucose in a good range even after a meal, it is not enough to only have good fasting blood glucose.

I recommend grinding 2 tablespoons of flax seeds in a coffee grinder and put them in a glass with water, stir it and drink it thick. You can of course also sprinkle it on food, like a salad if you prefer.

 

References

Cunnane, S. C., Ganguli, S., Menard, C., Liede, A. C., Hamadeh, M. J., Chen, Z. Y., … & Jenkins, D. J. (1993). High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humansBritish Journal of Nutrition69(2), 443-453.

Hutchins, A. M., Brown, B. D., Cunnane, S. C., Domitrovich, S. G., Adams, E. R., & Bobowiec, C. E. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study. Nutrition research33(5), 367-375.

Kristensen, M., Jensen, M. G., Aarestrup, J., Petersen, K. E., Søndergaard, L., Mikkelsen, M. S., & Astrup, A. (2012). Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but the magnitude of the effect depends on food typeNutrition & Metabolism9(1), 8.

Rodriguez-Leyva, D., Weighell, W., Edel, A. L., LaVallee, R., Dibrov, E., Pinneker, R., … & Pierce, G. N. (2013). Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive PatientsNovelty and Significance. Hypertension62(6), 1081-1089.

Decreasing Inflammation is 1 Important Way to Increase Your Life Expectancy

Posted by on Anti-Aging, Antioxidents, Cardiovascular Disease, Cardiovascular disease & waist-hip ratio, General Health | 0 comments

The process of atherosclerosis is a risk factor for cardiovascular disease and involves deposits of fat and especially LDL cholesterol into the blood vessel wall (Salisbury D, Bronas U, 2014).

These researchers state that when the LDL cholesterol gets deposited into the vascular wall it can oxidize and cause injury creating inflammation which drives the atherosclerotic process.

Higher levels of chronic low-grade inflammation result in a stronger inflammatory response.

 

Low-grade inflammation which you may not be aware of needs to be kept low, as an important way to increase your life expectancy.

To decrease low-grade inflammation, let’s look at what can contribute to it.

Highly processed, nutrient depleted food will cause a spike in the blood glucose and fat shortly after it is eaten.

This results in increased free radicals and inflammation together with other factors which increase the risk for cardiovascular disease (O’Keefe JH, et.al., 2008).

The increase in blood glucose, free radicals and inflammation will last for several hours. That’s important to keep in mind if you eat these types of meals several times a day, it results in elevated levels of these substances throughout the day.

 

The best solution would be to eat minimally processed, high fiber, plant-based food. Vegetables, legumes, nuts, seeds and a few berries are excellent choices.

 

Just adding some nuts after a meal may provide good benefits. 

When 60 g of raw almonds were added to a meal consisting of white bread, the almonds reduced the increase in blood sugar and insulin (Jenkins DJ, et.al., 2006).

It was the antioxidants the almonds contained that was responsible for the benefits.


References:

Salisbury, D., & Bronas, U. (2014). Inflammation and immune system contribution to the etiology of atherosclerosis: mechanisms and methods of assessment. Nursing Research63(5), 375-385.

Jenkins, D. J., Kendall, C. W., Josse, A. R., Salvatore, S., Brighenti, F., Augustin, L. S., … & Rao, A. V. (2006). Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. The Journal of nutrition136(12), 2987-2992.

O’Keefe, J. H., Gheewala, N. M., & O’Keefe, J. O. (2008). Dietary strategies for improving post-prandial glucose, lipids, inflammation, and cardiovascular health. Journal of the American College of Cardiology51(3), 249-255.

 

2 Ways to Increase Your Life Expectancy

Posted by on Anti-Aging, Eating, Health, Health Risk, Nut consumption, Omega-3, fish oil | 0 comments

There are several ways you can increase your life expectancy. I will explain 2 easy ways you can do it based on the research referenced.

 

Often, people overlooked the vascular endothelium when it comes to prevention.

The endothelium is the inner layer of the wall of your blood vessels.

 

Scientists have discovered over the years that the endothelium is much more than just a thin layer of cells. These cells affect and regulate a variety of functions.

 

The endothelium controls the contraction and relaxation of the blood vessels, so it affects the blood circulation.

 

Since good blood flow is important for every tissue in the body, including the heart, it is very important to have healthy endothelial function, especially if you want to increase your life expectancy.

 

The endothelium is directly involved in several serious diseases, stroke, heart disease, diabetes, insulin resistance, kidney failure, tumor growth, metastasis, blood clot formation and severe viral infection (Rajendran P, et.al., 2013).

 

Scientists have known for several years that just a single high fat meal can impair endothelial function for several hours (Vogel RA, et.al., 1997).

 

Increased triglyceride levels (fat) in the blood has shown to decrease vasodilatation from 7.1 to 1.6 (Lundman P, et.al., 1997). This means that the opening up of the blood vessels were decreased significantly.

 

It is interesting and important that not all types of fat will impair endothelial function, it’s mainly saturated fat from animal sources that will do that.

There are also certain fats that will improve the function of your blood vessels.

 

Omega 3 fatty acid supplementation

 

Especially what’s called DHA has shown to reduce vascular inflammation in response to inflammatory triggering compounds, even to bacterial endotoxins, and increase circulation measured as flow mediated dilation (De Caterina R, et.al., 2000, Wang Q, et.al., 2012).

 

If you like nuts you can also do this:

 

Daily ingestion of 56 g of walnuts improved endothelium function in overweight adults (Katz DL, et.al., 2012). Adding the walnuts to the diet did not lead to weight gain.

 

It does not have to be more difficult than that.

 

Just small changes to your daily routine can help increase your life expectancy.


References:

Rajendran, P., Rengarajan, T., Thangavel, J., Nishigaki, Y., Sakthisekaran, D., Sethi, G., & Nishigaki, I. (2013). The vascular endothelium and human diseases. International journal of biological sciences, 9(10), 1057.

Katz, D. L., Davidhi, A., Ma, Y., Kavak, Y., Bifulco, L., & Njike, V. Y. (2012). Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. Journal of the American College of Nutrition, 31(6), 415-423.

De Caterina, R., Liao, J. K., & Libby, P. (2000). Fatty acid modulation of endothelial activation. The American journal of clinical nutrition, 71(1), 213S-223S.

Lundman, P., Eriksson, M., Schenck-Gustafsson, K., Karpe, F., & Tornvall, P. (1997). Transient triglyceridemia decreases vascular reactivity in young, healthy men without risk factors for coronary heart disease. Circulation, 96(10), 3266-3268.

Vogel, R. A., Corretti, M. C., & Plotnick, G. D. (1997). Effect of a single high-fat meal on endothelial function in healthy subjects. The American journal of cardiology, 79(3), 350-354.


Better Fish Oil

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

 

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