Your Road to Wellness


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,, 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,, 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,, 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,, 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.



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,, 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,, 2006).

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


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.


Oxidative stress can affect you psychologically.

Posted by on Antioxidents, Depression | 0 comments

When patients with major depression were compared with a healthy control group it was found that the patients with depression had a significantly higher level of malondialdehyde (Bajpai A, et al. 2014).

Malondialdehyde is a byproduct of lipid peroxidation and is a marker of oxidative stress.

Blood levels of nitrite, ascorbic acid and superoxide dismutase were all significantly lower in the depressed patients. These substances act as antioxidants.

The higher level of oxidative stress and lower levels of antioxidants indicate a high degree of oxidative stress in depression.

What can you do about it?

You guessed it, eating a healthy diet; but you can also do more.

Glutathione (which the body makes, but makes less of as we get older) is a very effective antioxidant involved in numerous functions.

Glutathione also has crucial functions in the brain as an antioxidant, neuromodulator, neurotransmitter and enabler of neuron survival and is essential for optimal functioning of the immune system (Morris G, et al. 2014).

Depletion of glutathione leads to exacerbation of damage by oxidative stress and increased levels of pro-inflammatory cytokines.

The most effective way to increase your glutathione level is to take glutathione, but it needs to be in a form the body can use.

Regular reduced glutathione which has been on the market for many years is not worthwhile taking because it is oxidized in the stomach (damaged) and is of very little use.

S-acetyl glutathione is however an effective form the body can use.


Effective S-Acetyl Glutathione

Effective S-Acetyl Glutathione TransparentGlutathione is your primary defense against aging. It’s a very effective antioxidant the body makes to protect itself from free radical damage (oxidative stress). It can help repair cells that are damaged by stress, radiation, pollution, infection, and other illnesses.


 Read More

Bajpai A1, Verma AK2, Srivastava M3, Srivastava R4. Oxidative stress and major depression.J Clin Diagn Res.  2014 Dec;8(12):CC04-7. doi: 10.7860/JCDR/2014/10258.5292. Epub 2014 Dec 5.
Morris G1, Anderson G, Dean O, Berk M, Galecki P, Martin-Subero M, Maes M. The glutathione system: a new drug target in neuroimmune disorders. Mol Neurobiol. 2014 Dec;50(3):1059-84. doi: 10.1007/s12035-014-8705-x. Epub 2014 Apr 22.


Physical ability test rates the likelihood of dying.

Posted by on Anti-aging, Antioxidents, Exercise, Exercise, General Health, Risk of death, The Learn to Eat Plan, Vigorous Activity | 0 comments

Happy senior couple.Who knew that even at the age of 53 you can get an idea about your risk of dying without doing extensive laboratory testing. Put another way, it can give you an indication of how likely you are to achieve a long and healthy life.

The reviewed research tested 1355 men and 1411 women at age 53 and followed them for 13 years(Cooper R, et al. 2014). The three tests consisted of grip strength, chair rise speed and standing balance time. The chair rise speed was done by timing how long it took to rise from a sitting position to standing with straight back and legs, and then sit down again 10 complete times as fast as possible.

The results suggested that the participants that were in the lowest one-fifth when it came to performance were almost four times as likely to die during the follow up compared to the ones in the highest one-fifth. The participants that were not able to do any of the tests were more than eight times more likely to die than the best performers.

This shows how important it is to stay in good shape even at middle age. Keep in mind that these tests, even if they were testing physical ability, also reflected on the biochemistry of the body, since balance is affected by receptors and the health of the nervous system. The nervous system is again affected by free radicals related to the food we eat and our lifestyle.





Cooper R1, Strand BH, Hardy R, Patel KV, Kuh D. Physical capability in mid-life and survival over 13 years of follow-up: British birth cohort study. BMJ. 2014 Apr 29;348:g2219. doi: 10.1136/bmj.g2219.

How healthy is green tea?

Posted by on Antioxidents, Bloodsugar, Diabetes, General Health, Glucose, Green tea, Insulin resistance, Insulin resistance, metabolic syndrome, Supplements, The Learn to Eat Plan, Tissue Recovery Blog, Weight loss, Wellness | 0 comments

Grüner TeeGreen tea seems to be one of the best things you can drink for your health. One of the reasons is that it contains a lot of antioxidants.

One of the most important things we can do to stay healthy is to be sure we stay insulin sensitive. When we are insulin sensitive the glucose is transferred from the blood into the cells very easily without the pancreas having to release a lot of insulin. This will keep the blood glucose at a low and normal level, and also help to keep inflammation low, both are very important if we want to be healthy.

The reviewed research investigated if green tea could improve glucose control and increase insulin sensitivity(Liu K,,2013). 17 studies were included in the analysis. It showed that green tea consumption significantly reduced the fasting glucose and Hemoglobin A1c. Hemoglobin A1c is a test for long-term glucose control.

If you don’t like green tea and if you want to be sure your green tea does not contain a lot of pesticides, you can take it in capsule form like our Better Green Tea formula which meets the German standards for pesticide content, which is very strict.




Liu K1, Zhou R, Wang B, Chen K, Shi LY, Zhu JD, Mi MT. Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013 Aug;98(2):340-8. doi: 10.3945/ajcn.112.052746. Epub 2013 Jun 26.


Antioxidants and Optimism

Posted by on Antioxidents, Depression, Happiness | 0 comments

The research reviewed this time is a little bit different. The researchers looked at the association between antioxidants and optimism (Boehmite JK, et al. 2013). That participants were 982 men and women and the researchers evaluated the relationship between optimism and serum concentration of nine different antioxidants.

The results showed that optimism was associated with greater carotenoid concentration.

This was interesting since blood levels of these antioxidants were measured instead of relying on food questionnaires. We know from other studies that our biochemistry affects both physical and emotional health.



Boehm JK, Williams DR, Rimm EB, Ryff C, Kubzansky LD. Association between optimism and serum antioxidants in the midlife in the United States study.  Psychosom Med. 2013 Jan;75(1):2-10. doi: 10.1097/PSY.0b013e31827c08a9. Epub 2012 Dec 20.