Your Road to Wellness

Eating

This function is involved in a variety conditions from viral diseases to heart disease, stroke and diabetes

Posted by on 7:25 am Cardiovascular Disease, Diet, Diseases, Eating, General Health, Green tea, Health, Nut consumption, Stay healthy, The Learn to Eat Plan, Vegetables, Wellness | 0 comments

Vascular endothelial cells line the entire circulatory system, from the heart to the smallest capillaries.  

The endothelium is the inner layer of the blood vessels and is extremely important.

When the endothelium is functioning normally, it helps to regulate blood clotting, assists the body’s immune response, controls the volume of fluid and the amount of electrolytes and other substances that pass from the blood into the tissues, and produces dilation or constriction of the blood vessels.

The endothelium is directly involved in peripheral vascular disease, stroke, heart disease, diabetes, insulin resistance,  chronic kidney failure, tumor growth, metastasis, venous thrombosis, and severe viral infectious diseases (Rajendran P, et.al., 2013).

Free radicals can disrupt the balance of NO (Nitric Oxide), damage the endothelium, and leave it overly permeable, allowing toxins to pass into body tissues (Rubanyi GM, Vanhoutte PM. et.al., 1986).

How can you keep the endothelium healthy?

A high nutrient, low glycemic index plant based diet will go a long way.  In addition to that you can eat some blueberries.

In this double blind crossover study the researchers gave the participants blueberry flavonoids and measured flow-mediated dilation (Rodriguez-Mateos A, et.al., 2013).

They found a significant increase in flow-mediated dilation at 1-2 and 6 h after consumption of the blueberry polyphenols.

The researchers concluded that blueberry intake acutely improves vascular function in healthy men.

You can also drink green tea.

Low-mediated dilation significantly improved after drinking green tea, and has a beneficial effect on endothelial function (Alexopoulos N, et.al., 2008).

References

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.

Rajendran P, Rengarajan T, Thangavel J, Nishigaki Y, Sakthisekaran D, Sethi G, Nishigaki I.The vascular endothelium and human diseases. Int J Biol Sci. 2013 Nov 9;9(10):1057-69.

Rodriguez-Mateos A1, 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 activityAm J Clin Nutr. 2013 Nov;98(5):1179-91.

Rubanyi GM, Vanhoutte PM. Superoxide anions and hyperoxia inactivate endothelium-derived relaxing factor.Am J Physiol. 1986 May;250(5 Pt 2):H822-7.

 

 

 

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Not only what we eat but how the food is prepared can either help us or hurt us

Posted by on 7:44 am Cardiovascular Disease, Diet, Eating, General Health, Health Risk, Stay healthy, Wellness | 0 comments

 

Advanced glycation end products are compounds that can be found in food and they also can be formed when the food is cooked.

Glycation takes place when sugar reacts with fat and protein, and can also be formed when the blood glucose is high.  

These products accumulate intracellularly and extracellularly in all tissues and body fluids and can cross-link with other proteins and affect their normal functions (Chen JH, et.al., 2018). Glycation end products can interact with specific cell surface receptors and alter intracellular signaling, gene expression, the production of reactive oxygen species and activate several inflammatory pathways.

High levels of these products in the diet as well as in tissues and the circulation are pathogenic to a wide range of diseases.

When glycation end products accumulate in bones and joints, they can contribute to osteoporosis and osteoarthritis and also affect mobility.

Since glycation end products contributes to increased oxidative stress and inflammation, they  also contribute to cardiovascular disease and diabetes (Uribarri J, et.al., 2010).

It’s important to avoid glycation as much as possible, and the these researchers also tested a lot of common foods and the way the preparation of these food affected the accumulation of glycation.

They found that dry cooking at high temperature like frying, grilling and baking was producing the most glycation.

They also documented that animal source protein was higher in these products and the more fat they contained the worse it was.

Plant based foods were the lowest in glycation end products and did not accumulate much of these products when cooked.

The best way was to boil or steam the food, that was less damaging. Marinating food in lemon or vinegar to lower the the ph was also found to reduce glycation.

What else can you do to reduce the damage of glycation?

You can use curcumine which helps reduce free radical damage and inflammation (Yamagishi SI, et.al., 2017).

If you are going to use curcumine, be sure is is in a better absorbed form since regular curcumin is not well absorbed.

References

Chen JH, Lin X, Bu C, Zhang X.Role of advanced glycation end products in mobility and considerations in possible dietary and nutritional intervention strategies. Nutr Metab (Lond). 2018 Oct 10;15:72.

Uribarri J, Woodruff S, Goodman S, Cai W, Chen X, Pyzik R, Yong A, Striker GE, Vlassara H. Advanced glycation end products in foods and a practical guide to their reduction in the dietJ Am Diet Assoc. 2010 Jun;110(6):911-16.e12.

Yamagishi SI, Matsui T, Ishibashi Y, Isami F, Abe Y, Sakaguchi T, Higashimoto Y.Yamagishi SI,Phytochemicals Against Advanced Glycation End Products (AGEs) and the Receptor System. Curr Pharm Des. 2017;23(8):1135-1141

 

 

 

Learn to Eat Program

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

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What type of protein is best if you want to live longer?

Posted by on 7:32 am Cardiovascular Disease, Diet, Eating, General Health, Health Risk, Nut consumption, The Learn to Eat Plan, Tissue Recovery Blog, Vegetables, Wellness | 0 comments

Does the source of protein really matter as long as we get an adequate supply?

That’s exactly what the researchers of the following study investigated.  85 013 women and 46 329 men, a total of 131342 participants were included in this research (Song M, et.al., 2016).

They examined the associations of animal and plant protein intake with the risk for mortality.

The median protein intake, as assessed by percentage of energy, was 14% for animal protein  and 4% for plant protein.

The researchers concluded 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, especially among individuals with at least 1 lifestyle risk factor.

The worst form of protein was processed red meat.

If you want to improve your odds of living longer, plant protein is what you should eat.

A common trait for populations known to live longer, is that they eat very little animal protein, they only do it occasionally.

Research has also documented that we don’t need a lot of protein. It’s a common misconception that we need a Iot, most people in the western world unless they are vegetarians, eat more protein than they need.

If you eat a plant based diet which includes beans, nuts and seeds, you will not get more protein than you need, but you will get enough.

Reference

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, 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.

 

 

 

Learn to Eat Program

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

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Is fat from dairy like butter and cheese decreasing or increasing cardiovascular risk?

Posted by on 9:25 am Body fat, Cardiovascular Disease, Cholesterol, Diet, Eating, Fat, General Health, Stay healthy, The Learn to Eat Plan, Tissue Recovery Blog, Wellness | 0 comments

Fat from butter and cheese is mainly saturated fat. We used to be warned about saturated fat and it was recommended to reduce the intake of saturated fat because it increased the risk of cardiovascular disease. Now many are recommending to eat saturated fat claiming it is healthy, and that it will not increase cardiovascular risk.
So what does the science say?

When 43,652 men and 87907 women and another 90675 women were followed for several years, a total of 5,158,337 person-years of follow-up, this was the results (Chen M, et.al., 2016).

The replacement of 5% of energy intake from dairy fat with an equivalent energy intake from polyunsaturated fat was associated with 24% reduction in cardiovascular risk. You find polyunsaturated fat in some fish like salmon, nuts, seeds and vegetables.

Are all saturated fats producing the same results? This is the results when extra virgin coconut oil, extra virgin olive oil and unsalted butter were compared (Khaw KT, et.al., 2018).

LDL cholesterol was significantly increased on butter compared with coconut oil and olive oil. LDL is the harmful lipoprotein and is associated with increase cardiovascular risk.

It’s interesting while coconut oil is a source of saturated fat, it did not increase LDL like butter.  The coconut oil needs to be processed in such a way that the nutrients are still intact because there is other research showing it may increase LDL.

References

Chen M, Li Y, Sun Q, Pan A, Manson JE, Rexrode KM, Willett WC, Rimm EB, Hu FB.Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults.Am J Clin Nov;104(5):1 209-1217. Nutr.2016 Nov;104(5):1209-1217.

Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG.Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women.BMJ Open. 2018 Mar 6;8(3):e020167.

 

 

Learn to Eat Program

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

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Does milk help prevent fractures?

Posted by on 9:28 am Anti-aging, Bone density, bone loss, Diet, Diseases, Eating, General Health, The Learn to Eat Plan | 0 comments

Milk is by most people believed to help support bone formation and reduce the risk for fractures, but is that true?

The following research investigated milk intake and the risk of mortality and fractures in women and men (Michaelsson K, et.al., 2014).

This study was done in Sweden and included 61,433 women and 45,339 men. The average follow up for the women was 20.1 year and for the men 11.2 years.

High milk intake was associated with higher mortality for both women and men, and with a higher fracture

incidence in women.

It’s common to recommend milk for teenagers to promote increased bone mass.

To determine whether milk consumption during teenage years influences the risk of hip fracture in older adults, the researchers of this study included both women and men and did 22 years of follow-up (Feskanich D, et.al., 2014).

After controlling for known risk factors and current milk consumption, each additional glass of milk per day during teenage years was associated with a significant 9% higher risk of hip fracture in men.

It was concluded that greater milk consumption during teenage years was not associated with a lower risk of hip fracture in older adults.

These studies were population studies using food frequency questionnaires which is not as accurate as double blinded research comparing 2 groups.

However, when the research includes large population groups and both show the same results, it’s worthwhile to pay attention to the results.

References

Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. Milk intake and risk of mortality and fractures in women and men: cohort studies.BMJ. 2014 Oct 28;349:g6015.

Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatr. 2014 Jan;168(1):54-60.

 

 

Learn to Eat Program

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

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Your blood glucose level affects the health of your blood vessels.

Posted by on 9:49 am Bloodsugar, Diet, Diseases, Eating, General Health, Glucose, The Learn to Eat Plan, Wellness | 0 comments

Everybody agrees that to be able to function well and live a long life, we need good blood circulation. This necessitates a healthy vascular system.

Your vascular system is especially important for your heart, brain, and the rest of your body because the blood delivers nutrients and oxygen. Without a supply of nutrients, the tissue will degenerate. So what can you do to keep your vascular system healthy?

Books can be written on that topic, but here is a simple strategy you can implement that can make a big difference.

First, since most of us eat several meals daily and the after effect of a meal can have a pronounced effect on your blood vessels, think about how the meal will affect your blood glucose level.

The reason you should be concerned with this is that high glucose levels after a meal and insulin resistance cause damage to the endothelium–the inner layer of the blood vessel wall (Shi Y, Vanhoutte PM, 2017).

Endothelial dysfunction is characterized by decreased release of nitric oxide, increased oxidative stress, increased production of inflammatory factors, and impaired endothelial repair.

This is one of the reasons you can end up with atherosclerosis and reduced blood circulation.

Since one of the reasons for endothelial function can be that the blood glucose level after a meal is too high, many are now recommending low carbohydrate meals. This is done as an attempt to lower the blood glucose.

This, however, may not be the the best strategy.

Research to date suggests that diets that are low in carbohydrates may negatively impact vascular endothelial function (Jovanovski E, et.al., 2015).

It appears that it is more favourable to maintain the carbohydrate intake and instead use low glycemic index foods. This generates more benefits for the vascular system.

An easy way to do that is to add some beans or lentils to the meal and reduce the amount of a higher glycemic index item.

References

Shi Y, Vanhoutte PM.Macro- and microvascular endothelial dysfunction in diabetes.J Diabetes. 2017 May;9(5):434-449.

Jovanovski E, Zurbau A, Vuksan V, Carbohydrates and endothelial function: is a low-carbohydrate diet or a low-glycemic index diet favourable for vascular health?Clin Nutr Res. 2015 Apr;4(2):69-75.

 

 

 

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…