Your Road to Wellness

Diet

Is there an easy way to reduce inflammation without causing side effects?

Posted by on 11:12 am Diet, Eating, Inflammation, The Learn to Eat Plan | 0 comments

Can you just implement one simple thing to help reduce inflammation?  You actually can and it is not taking an anti-inflammatory drug. What I’m talking about you can buy it in a regular grocery store.

Low grade inflammation is inflammation you may not be aware of because it does not result in any visible signs like when you sprain an ankle.

It can however be measured with a blood test. 

This type of inflammation is a risk factor for all kinds of chronic diseases from cardiovascular disease to arthritis.

The most effective way to reduce this type of inflammation is to make changes to the way you eat. You can also take certain nutritional supplements to reduce the inflammation further.

This research is however showing that by just adding one food to your diet, inflammation was reduced (Esmaillzadeh A, Azadbakht L, 2012).

486 female teachers were included in the research. These women were tested for several inflammatory markers, and their dietary intake were assessed.

The researchers found that legume intake was inversely associated with serum concentrations of highly sensitive CRP, TNFα, and IL-6, all inflammatory markers, even after controlling for potential confounders and dietary variables.

According to this research, higher intake of legumes were found to reduce inflammation.

This is easy to accomplish if you add either beans or lentils to salads, soups, and stews. It would make a nice difference if you started to use legumes instead of potatoes and rice. 

You can either cook the beans yourself, or buy organic canned beans. For this to work you need to always have some cooked beans on hand, either in the refrigerator or in a can. That way you can easily add them to a meal.

Reference

Esmaillzadeh A, Azadbakht L, Legume consumption is inversely associated with serum concentrations of adhesion molecules and inflammatory biomarkers among Iranian women. J Nutr. 2012 Feb;142(2):334-9.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

Can your blood glucose regulation affect your memory?

Posted by on 12:45 pm Bloodsugar, Cognition, Dementia, Diabetes, Diet, Eating, General Health, Glucose, Health Risk, Insulin resistance, Memory, Wellness | 0 comments

This study investigated how the ability to control the levels of blood glucose was related to mood and cognition (Young H, Benton D, 2014).

155 adults, aged 45-85 years,  without a diagnosis of diabetes, were given an oral glucose tolerance test and cognitive tests. 

The researchers found that those with poorer glucose tolerance forgot more words and had slower decision times, but only if they were 61 years or older. 

The next study on the same topic included 93 healthy male and female non-diabetic participants who ranged in age from 55 to 88 years (Messier C, 2010). 

The researchers measured cognitive function as well as other things. The participants also had a glucose tolerance test during which glucose and insulin were measured.This was done after drinking a saccharin solution and on another occasion after drinking a glucose solution (50 g).

The results showed that progressively worse glucose regulation predicted poorer performance on measures of working memory and executive function.

The researchers stated that the results suggest that cognitive functions may be impaired before gluco-regulatory impairment reaches levels consistent with a type 2 diabetes diagnosis.

The change from being insulin sensitive to being insulin resistant is a gradual process. This shows that it is really important to keep your blood glucose at a low and normal level not only after you have fasted, but also after eating. Ideally it should be below 90 two hours after a meal.

The sooner you  implement strategies to stay insulin sensitive the better it is.

You can stay insulin sensitive by making changes to the way you eat and by incorporating exercise into your routine.

References

Messier C, Tsiakas M, Gagnon M, Desrochers A. Effect of age and glucoregulation on cognitive performance. J Clin Exp Neuropsychol. 2010 Oct;32(8):809-21.

Young H, Benton D.The nature of the control of blood glucose in those with poorer glucose tolerance influences mood and cognition. Metab Brain Dis. 2014 Sep;29(3):721-8.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

What can blueberries do for you?

Posted by on 1:49 am Anti-aging, Antioxidents, Diet, Eating, General Health, General Health, Stay healthy, The Learn to Eat Plan, Tissue Recovery Blog, Wellness | 0 comments

Blueberries contain flavonoids and it is the flavonoids that provide all the health benefits.

The following study showed that daily 1-month blueberry consumption increased flow-mediated dilation as well as lowered systolic blood pressure (Rodriguez-Mateos A, et.al., 2019).

The more blueberries are researched, the more impressive they look.

Flow-mediated dilation is a measurement of endothelial function (the endothelium is the inner lining of the blood vessels).

When flow-mediated dilation was measured in healthy men after blueberry flavonoid intake, the researchers found a dose-dependent increase up to an intake of 766 mg polyphenols (Rodriguez-Mateos A, et.al., 2013). The increase was seen from 1-6 hours after the intake.

Blueberries can be used to help protect the blood vessels from damage as the following study shows.

Human aortic endothelial cells showed a reduced expression of inflammatory markers after being exposed to substances found from blueberry consumption (Cutler BR, et.al., 2018).

100 g of blueberries twice daily would give you protection the whole day. While fresh blueberries are expensive, frozen blueberries are better priced.  Adding blueberries to your diet daily would give you these benefits.

References

Cutler BR, Gholami S, Chua JS, Kuberan B, Anandh Babu PV.Blueberry metabolites restore cell surface glycosaminoglycans and attenuate endothelial inflammation in diabetic human aortic endothelial cells. Int J Cardiol. 2018 Jun 15;261:155-158.

Rodriguez-Mateos A, Istas G, Boschek L, Feliciano RP, Mills CE, Boby C, Gomez-Alonso S, Milenkovic D, Heiss C,Circulating anthocyanin metabolites mediate vascular benefits of blueberries: insights from randomized controlled trials, metabolomics, and nutrigenomics. J Gerontol A Biol Sci Med Sci. 2019 Feb 16. pii: glz047.

Rodriguez-Mateos A, Rendeiro C, Bergillos-Meca T, Tabatabaee S, George TW, Heiss C, Spencer JP.Intake and time dependence of blueberry flavonoid-induced improvements in vascular function: a randomized, controlled, double-blind, crossover intervention study with mechanistic insights into biological activity. Am J Clin Nutr. 2013 Nov;98(5):1179-91.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

A lesser-known benefit of a plant based diet

Posted by on 4:37 am Diet, Diseases, Eating, General Health, Health, Health Risk, Insulin resistance, Insulin resistance, metabolic syndrome, Stay healthy, The Learn to Eat Plan, Vegetables, Wellness | 0 comments

You may not have heard about Trimethylamine oxide (TMAO), but this metabolite is created by the bacterial flora in the gut in response to certain food components.  This is the process.

TMAO originates from a precursor, trimethylamine (TMA) that is a metabolite of mainly choline and carnitine from ingested foods and may be involved in insulin resistance (Oellgaard J, et.al., 2017).  Why is TMAO important?

TMAO may not only increase the risk for insulin resistance, but also TMAO appears to be of particular importance as a risk factor and potentially a causative agent of various pathologies, mostly cardiovascular disease and other associated conditions (Al-Rubaye H, et.al., 2018).

Dietary l-carnitine is converted into the atherosclerosis- and thrombosis-promoting metabolite TMAO via gut microbiota-dependent transformations.
TMAO transformation is induced by omnivorous dietary patterns and chronic l-carnitine exposure (Koeth RA, et.al., 2019 ).


A big difference in the TMAO levels can seen when comparing people eating animal-based protein to vegans (who eat plant-based protein). Eating a plant-based diet results in a different gut bacterial flora and will not produce much TMAO.

References

Trimethylamine N-oxide (TMAO) as a New Potential Therapeutic Target for Insulin Resistance and Cancer.
Oellgaard J, Winther SA, Hansen TS, Rossing P, von Scholten BJ.
Curr Pharm Des. 2017;23(25):3699-3712. doi: 10.2174/1381612823666170622095324. Review.
PMID:28641532

The Role of Microbiota in Cardiovascular Risk: Focus on Trimethylamine Oxide.
Al-Rubaye H, Perfetti G, Kaski JC.
Curr Probl Cardiol. 2018 Jul 7. pii: S0146-2806(18)30079-3. doi: 10.1016/j.cpcardiol.2018.06.005. [Epub ahead of print] Review.
PMID:30482503

l-Carnitine in omnivorous diets induces an atherogenic gut microbial pathway in humans.
Koeth RA, Lam-Galvez BR, Kirsop J, Wang Z, Levison BS, Gu X, Copeland MF, Bartlett D, Cody DB, Dai HJ, Culley MK, Li XS, Fu X, Wu Y, Li L, DiDonato JA, Tang WHW, Garcia-Garcia JC, Hazen SL. J Clin Invest. 2019 Jan 2;129(1):373-387. doi: 10.1172/JCI94601. Epub 2018 Dec 10.  PMID:30530985

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

Reasons for eating a plant based diet

Posted by on 10:45 am Cardiovascular Disease, Diet, Eating, Fat, General Health, Health Risk, Vegetables, Wellness | 0 comments

There are many reasons why eating a plant based diet makes sense.  This research included 131, 342 participants. Of this, 85 013 were women (64.7%) and 46 329 were men (35.3%) (Song M, et.al., 2016).

The researchers found that high animal protein intake was positively associated with cardiovascular mortality, and high plant protein intake was inversely associated with all-cause and cardiovascular mortality.  Processed red meat was the most harmful form of animal protein these researchers found.

The type of fat we eat is also important because we react differently depending on the source.  We know that it is important to have a healthy endothelial function because the endothelium is the inner layer of the blood vessels.

 

We also know the importance of having low inflammation since that’s a risk factor for all chronic diseases and especially cardiovascular disease.   This study indicated that exchanging saturated fat from butterfat for a plant-based fat consisting of polyunsaturated fatty acids in a mixed meal may decrease inflammation after the meal when measured with the inflammatory markers IL-6 and TNF-alpha (Masson CJ, Mensink RP, 2011).  Soluble vascular cell adhesion molecule-1, a protein related to the endothelium and a marker of atherosclerosis, was also decreased after the meal containing the plant-based fat.

 

References

Song M1, Fung TT2, Hu FB3, Willett WC3, Longo VD4, Chan AT5, Giovannucci EL.  Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality.  JAMA Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.4182.

Masson CJ, Mensink RP. Exchanging saturated fatty acids for (n-6) polyunsaturated fatty acids in a mixed meal may decrease postprandial lipemia and markers of inflammation and endothelial activity in overweight men. J Nutr. 2011 May;141(5):816-21. doi: 10.3945/jn.110.136432. Epub 2011 Mar 23.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

 

We don’t need a lot of this, but we need some.

Posted by on 8:12 am BMJ Formula, Diet | 0 comments

A mineral which does not get much attention is involved in several important functions.

Low boron profile has been related to a poor immune function, increased risk of mortality, osteoporosis, and cognitive deterioration (Khaliq H, et.al., 2018).

Research incorporating electroencephalographic (ECG) data in healthy men and women showed that boron affected cognition (Penland JG, 1994).

When low and high boron intake was compared, low boron intake resulted in significantly poorer performance for eye-hand coordination, attention, perception, encoding and short-term memory as well as long-term memory.

Boron can also reduce inflammation.

Fifteen days of boron supplementation in study participants compared to the placebo showed a decrease in C-reactive protein, fibrinogen, and erythrocyte sedimentation rate which are markers related to inflammation (Scorei R, et.al., 2011).

Boron even seems to affect the risk for prostate cancer.

Increased dietary boron intake was associated with a decreased risk of prostate cancer (Cui Y, et.al., 2004).

Boron is easy to take since we don’t need much, and it can also be taken together with other compounds which reduce inflammation like curcumin.

References

Cui Y, Winton MI, Zhang ZF, Rainey C, Marshall J, De Kernion JB, Eckhert CD. Dietary boron intake and prostate cancer risk. Oncol Rep. 2004 Apr;11(4):887-92.

Khaliq H, Juming Z, Ke-Mei P.The Physiological Role of Boron on Health. Biol Trace Elem Res. 2018 Nov;186(1):31-51.

Penland JG. Dietary boron, brain function, and cognitive performance. Environ Health Perspect. 1994 Nov;102 Suppl 7:65-72.

Scorei R, Mitrut P, Petrisor I, Scorei I. A double-blind, placebo-controlled pilot study to evaluate the effect of calcium fructoborate on systemic inflammation and dyslipidemia markers for middle-aged people with primary osteoarthritis. Biol Trace Elem Res. 2011 Dec;144(1-3):253-63.

 

 

 

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 (Cox KH, et al. 2015).

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