Your Road to Wellness

Flaxseeds

Want to slow down brain atrophy?

Posted by on 5:46 am Anti-Aging, Cognition, Dementia, Fish Oil, Flaxseeds, General Health, Stay healthy, Supplements, Vitamin B, Vitamin B12, Vitamins | 0 comments

Most likely everybody would like to slow down brain atrophy.  Who wouldn’t like more brain power? But is that even possible?  Take a look at the results from this research.

168 elderly people (≥70 y) with mild cognitive impairment were included and randomly assigned to either a placebo group or to a group taking a high-dose of B vitamins.

This is what they  took daily, 0.8 mg of folic acid, 20 mg of vitamin B-6, and 0.5 mg of vitamin B-12 (Jernerén F, et.al., 2015).

The participants underwent cranial magnetic resonance imaging scans when they started and 2 years later. The omega 3 fatty acid levels of EPA and DHA was also measured.

This what the researchers found.

The B vitamin treatment slowed the average atrophy rate by 40.0% compared with the placebo group. This happened however only in the participants who had high levels of omega 3 fatty acids at the start of the study.

Another study investigating cognitive decline in 266 participants 70 years or older found similar interesting results (Oulhaj A, et.al., 2016).

When omega-3 fatty acid concentrations are low, treatment with B vitamins had no effect on cognitive decline, but when omega-3 levels were in the upper normal range, B vitamins slowed cognitive decline.

Eating a lot of fish is not a good way anymore to increase your omega 3 fatty acid levels because all fish is now contaminated. A better choice is to use a high quality fish oil with high amounts of EPA and DHA, since that would not expose you to the same levels of contaminants.

It is also a good idea to take a B-complex formula that has the metabolite of folic acid, 5-methyltetrahydrofolate, because many people does not metabolize folic acid effectively.

References

Jernerén F, Elshorbagy AK, Oulhaj A, Smith SM, Refsum H, Smith AD. Brain atrophy in cognitively impaired elderly: the importance of long-chain ω-3 fatty acids and B vitamin status in a randomized controlled trial. Am J Clin Nutr. 2015 Jul;102(1):215-21.

Oulhaj A, Jernerén F, Refsum H, Smith AD, de Jager CA.Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. J Alzheimers Dis. 2016;50(2):547-57.

 

This is not a regular B vitamin formula.

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

To get your bottle, click here.

 

 

 

Better Fish Oil

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

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

Get your bottle here.

3 Important Benefits of Flax Seeds

Posted by on 12:26 pm 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.

Low cholesterol associated with increased mortality risk, too low can be dangerous.

Posted by on 9:15 pm Cholesterol, Flaxseeds, Nut consumption | 0 comments

cholesterolHave you been told or have you read that the more you lower your cholesterol the better off you are? You may also have heard that having high cholesterol is healthy.

So what is correct?

More and more research documents that it may be dangerous to lower your cholesterol too much, but the reviewed research is shedding some light on this (Bae J M et al. 2012). Screenings from 12,740 adults between the ages of 40 and 69 years were included in the study, and they were followed from 1993 to 2008. The results were probably surprising to a lot of people. Cholesterol below 160 mg/dl as well as above 240 mg/dl was associated with higher cardiovascular disease mortality. As with many physiological functions the risk ratio has a U-formed curve.

Both too little and too much is not good, it needs to be between certain levels.

Cholesterol has often been presented as a bad thing we would be better off without. That could not be further from the truth. Cholesterol is necessary for many functions; the body makes it for a reason.

Eating more nuts, seeds and olive oil and less high glycemic index carbohydrates would help to keep your cholesterol in a healthy range.

 
 

 

 

Bae JM1, Yang YJ, Li ZM, Ahn YO. Low cholesterol is associated with mortality from cardiovascular diseases: a dynamic cohort study in Korean adults. J Korean Med Sci. 2012 Jan;27(1):58-63. doi: 10.3346/jkms.2012.27.1.58. Epub 2011 Dec 19.