Your Road to Wellness

General Health

What is one of the major contributing factors for Alzheimer’s disease, and what can you do about it?

Posted by on 9:00 am General Health | 0 comments

Alzheimer tree


There are several contributing factors for Alzheimer’s disease, but there is one thing that really
stands out, and that is neuroinflammation.
Neuroinflammation is an inflammation of the nervous system.
While inflammation is how the immune system protects us from pathogens, chronic
inflammation is causing tissue damage.
If we have chronic inflammation triggered in the brain, it is going to damage the nervous system.
That is exactly what has been found to be involved in neurodegenerative conditions like
Alzheimer’s disease and Parkinson’s disease.

TNF-alpha is a major inflammatory marker involved in neurodegenerative conditions like
Alzheimer’s disease (Frankola KA, et al.,2011).



According to other researchers, there is evidence pointing towards a beneficial role of
anti-TNF-alpha therapies to prevent or slow the progression of Alzheimer’s disease (Decort B,
et al., 2017).
The problem is that the available drugs inhibiting TNF-alpha also produce serious side effects,
and are not a good solution for that reason.
What can we do to reduce TNF-alpha induced inflammation without producing side effects?

There are 2 things you can implement now.

The following study found that berberine may inhibit the expression and production of
TNF-alpha, MCP-1, and IL-6, in macrophages (Chen FL, et al, 2008).
These are all inflammatory cytokines (substances). Macrophages are a type of white blood cell
capable of producing large quantities of proinflammatory cytokines like TNF-alpha.

Curcumin has also been investigated for TNF-alpha inhibition. This study showed that patients
receiving curcumin showed significant reductions in the levels of malondialdehyde, ET-1, IL-6
and TNFalpha (Usharani P, et al, 2008).

The following research also found that curcumin administration decreased serum TNF-alpha
levels (He ZY, et al., 2011).

Berberine and a well-absorbed form of curcumin are the 2 things you should start to take now.


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Boris Decourt, Debomoy K Lahiri , Marwan N Sabbagh, Targeting Tumor Necrosis Factor Alpha
for Alzheimer’s Disease, Curr Alzheimer Res. 2017;14(4):412-425.

F L Chen 1, Z H Yang, Y Liu, L X Li, W C Liang, X C Wang, W B Zhou, Y H Yang, Ren-Ming
Hu,Berberine Inhibits the Expression of TNFalpha, MCP-1, and IL-6 in AcLDL-stimulated
Macrophages Through PPARgamma Pathway,Endocrine. 2008 Jun;33(3):331-7.

Kathryn A Frankola, Nigel H Greig, Weiming Luo, David Tweedie,
Targeting TNF-α to Elucidate and Ameliorate Neuroinflammation in Neurodegenerative
Diseases,CNS Neurol Disord Drug Targets. 2011 May;10(3):391-403.

He ZY, Shi CB, Wen H, Li FL, Wang BL, Wang J. Upregulation of p53 expression in patients
with colorectal cancer by administration of curcumin. Cancer Invest. 2011 Mar;29(3):208-13.

Usharani P, Mateen AA, Naidu MU, Raju YS, Chandra N,
Effect of NCB-02, atorvastatin and placebo on endothelial function, oxidative stress and
inflammatory markers in patients with type 2 diabetes mellitus: a randomized, parallel-group,
placebo-controlled, 8-week study, Drugs R D. 2008;9(4):243-50.


Glucose Metabolism Support


Can this prevent early mortality? Let’s look at the research.

Posted by on 9:00 am Fish Oil, General Health, Inflammation, Omega-3, fish oil | 0 comments



Telomeres are structures found at the end of our chromosomes. They help protect genetic
Shorter telomeres have been associated with poor health behaviors, age-related diseases, and
early mortality.
Telomere length can for that reason be one way to estimate how fast we age. As we age
telomeres get shorter. If we can slow down the process that shortens the telomeres or even
better, lengthens them, we should be better off.
Telomere length is regulated by the enzyme telomerase and is linked to exposure to
proinflammatory cytokines and oxidative stress.



The following study investigated whether omega 3 fatty acid supplementation could affect
telomere length, telomerase, and oxidative stress (Kiecolt-Glaser, JK, et al., 2013).
The participants were 106 healthy sedentary overweight middle-aged and older adults who
received either 2.5g or 1.25g per day of omega 3 supplements, or placebo capsules that had
the proportions of the fatty acids in a typical American diet.
The results showed that the omega 3 fatty acids significantly lowered oxidative stress.
The researchers also found that telomere length increased with decreasing omega 6 fatty
acid to omega 3 fatty acid ratio.
This suggests that a lower omega 6 fatty acid to omega 3 fatty acid ratio can impact cell aging.

Most people in the western world ingest too much omega 6 fat from vegetable oils and too little
omega 3 fatty acids.
It is the ratio that is really important, because omega 6 fat converts to arachidonic acid, a
precursor for inflammation, while the omega 3 fatty acids EPA and DHA reduce inflammation.
The easiest way to increase the intake of EPA and DHA is by taking omega 3 fish oil capsules.
It is however important that the fish oil is processed correctly to remove toxins since all fish is
now more or less contaminated.
Fish oil in the form of triglycerides is more stable and also better absorbed than the more
a common form of ethyl ester which is cheaper to manufacture.


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Kiecolt-Glaser JK, Epel ES, Belury MA, Andridge R, Lin J, Glaser R, Malarkey WB, Hwang BS,
Blackburn E. Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A
randomized controlled trial.Brain Behav Immun. 2013 Feb;28:16-24.


Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acids since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources. Research has shown many health benefits from Omega 3 fat intake. Several studies are showing evidence that the protective benefits of fish oil prevent death from heart disease

The anti-inflammatory effects of Omega 3 fatty acids are well known. Several studies on rheumatoid arthritis using supplements with EPA/DHA, which is found in fish oil, have shown to decrease morning stiffness and reduce the number of painful and swollen joints. Fish oil has also shown to help in the treatment of colitis


What’s important for the cardiovascular system is also important for the immune system.

Posted by on 9:00 am BMI, Body fat, Body mass index, Cardiovascular Disease, Cardiovascular disease & waist-hip ratio, Diet, Eating, General Health, Health Risk, Inflammation, Weight, Weight loss | 0 comments

obese man with burgers


In this study, participants taking berberine when compared to the placebo group saw a
reduction in triglycerides by 35.9% total cholesterol by 18.1% and LDL (low-density lipoprotein),
the so-called bad cholesterol by 21.1% (Zhang Y,, 2008).

Patients with metabolic syndrome treated with berberine for 3 months showed a decrease in
their BMI (body mass index) from 31.5 to 27.4 in this study (Yang J,, 2012).
Patients diagnosed with the metabolic syndrome usually have several symptoms, they are
insulin resistant, have increased waist circumference and high blood pressure.
The same research also showed that berberine decreased leptin levels from 8.01 to 5.12 μg/L.
Leptin is a hormone that suppresses food intake and induces weight loss. Obese patients are
usually leptin-resistant.



When 10 studies were reviewed both BMI and waist circumference decreased in participants
taking berberine (Xiong P,,2020).

It is important to produce a balanced immune response when needed.
An overreaction of the immune system will cause damage and is harmful. It can actually kill us.
Some people are killed by an overreaction of their immune system, not from the invading virus
or bacteria.

This research showed that berberine had an anti-inflammatory effect and initiated a more
balanced immune response (Kalmarzi RN,,2019).
Inflammation is also a risk factor for cardiovascular disease.

When researchers treated patients with the acute coronary syndrome with berberine, they found
that several inflammatory markers were reduced, C-reactive protein and interleukin-6 were 2 of
them (Meng S,, 2012).

Berberine has shown to be a very useful plant-derived compound benefitting important
functions from blood glucose metabolism, cardiovascular function, fat storage, immune
system and inflammation.

These functions are interconnected, that is why berberine is such a valuable substance.


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Kalmarzi RN, Naleini SN, Ashtary-Larky D, Peluso I, Jouybari L, Rafi A, Ghorat F, Heidari N,
Sharifian F, Mardaneh J, Aiello P4, Helbi S, Kooti W.Anti-Inflammatory and Immunomodulatory
Effects of Barberry ( Berberis vulgaris ) and Its Main Compounds.Oxid Med Cell Longev. 2019
Nov 19;2019:6183965.

Meng S, Wang LS, Huang ZQ, Zhou Q, Sun YG, Cao JT, Li YG, Wang CQ. Berberine
ameliorates inflammation in patients with acute coronary syndrome following percutaneous
coronary intervention. Clin Exp Pharmacol Physiol. 2012 May;39(5):406-11.

Zhang Y, Li X, Zou D, Liu W, Yang J, Zhu N, Huo L, Wang M, Hong J, Wu P, Ren G, Ning
G. Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine.
J Clin Endocrinol Metab. 2008 Jul;93(7):2559-65.

Yang J, Yin J, Gao H, Xu L, Wang Y, Xu L, Li M. Berberine improves insulin sensitivity by
inhibiting fat store and adjusting adipokines profile in human preadipocytes and metabolic
syndrome patients. Evid Based Complement Alternat Med. 2012;2012:363845

Xiong P, Niu L, Talaei S, Kord-Varkaneh H, Clark CCT, Găman MA, Rahmani J, Dorosti M,
Mousavi SM, Zarezadeh M, Taghizade-Bilondi H, Zhang J. The effect of berberine
supplementation on obesity indices: A dose- response meta-analysis and systematic review of
randomized controlled trials. Complement Ther Clin Pract. 2020 May;39:101113.


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How does stress affect the immune system?

Posted by on 9:00 am General Health | 0 comments


The researchers of this study analyzed more than 300 articles describing a relationship between psychological stress and how it affected the immune system in human participants (Segerstrom SC, Miller GE.,2004).
They found that chronic stressors were associated with suppression of both cellular and humoral immunity.
A cellular immune response activates phagocytes, white blood cells that engulf pathogens, and also, antigen sensitized cytotoxic T-cells.
Humoral immunity is carried out by substances like antibodies and complement proteins found in extracellular fluid.



Vaccinations are used to trigger an antibody response to provide immunity, but not everybody responds the same way to vaccinations.
This research was conducted to examine the influence of psychological stress on antibody responses following influenza vaccination (Pedersen AF,, 2009).
The researchers analyzed 13 studies and found that there were significantly lower antibody responses related to higher stress levels.

This shows how important it is to be able to stay in a good state of mind even if we are exposed to stressful situations.
Regular meditation is a good way to condition yourself to do that.


Pedersen AF, Zachariae R, Bovbjerg DH. Psychological stress and antibody response to
influenza vaccination: a meta-analysis. Brain Behav Immun. 2009 May;23(4):427-33.

Segerstrom SC, Miller GE. Psychological stress and the human immune system: a meta-analytic
study of 30 years of inquiry. Psychol Bull. 2004 Jul;130(4):601-30.


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Increased food intake in the morning and less in the evening causes weight loss and decreases inflammation.

Posted by on 3:42 pm General Health | 0 comments

slim woman


Just by eating more in the morning and less in the evening, the participants of this study lost
more weight and slept better (Raynor HA, et al., 2018).
Eating that way enhances the regularity of the circadian rhythm which benefits several biological
Research has also investigated how the timing of calorie intake and the time spent fasting
during the night affects inflammation and breast cancer risk (Marinac CR,, 2015).
The researchers discovered that when fewer calories were consumed in the evening, CRP, an
inflammatory marker decreased proportionally.
A longer nighttime fasting duration was also associated with a lower CRP, but only among the
women who ate less than 30% of their total daily calories in the evening.
Reducing evening food intake, and fasting for longer nightly intervals was in this study found to
lower systemic inflammation and subsequently reduce breast cancer risk.
According to these 2 studies eating more of the calories in the morning and less in the
evening, made these participants lose weight, sleep better, reduce inflammation and the
the risk of breast cancer.
Not eating late, so the time without food was increased, was also very beneficial.
Remember, this was even without changing what the participants were eating.
Just changing the timing of your food intake, and when you eat the most calories, can be
very powerful.



Marinac CR, Sears DD, Natarajan L, Gallo LC, Breen CI, Patterson RE. Frequency and
Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance
Associated with Breast Cancer Risk.PLoS One. 2015 Aug 25;10(8):e0136240.

Raynor HA1, Li F2, Cardoso C, Daily pattern of energy distribution and weight loss.Physiol
Behav. 2018 Aug 1;192:167-172.

What food can lower your resting heart rate? ❤

Posted by on 9:00 am General Health | 0 comments

heart rate


You don’t want to have a high resting heart rate.
A resting heart rate above 65 beats per minute is a strong independent risk factor for
premature mortality and stroke and also cardiovascular disease (Woodward M,, 2014).
There is good evidence for an increased risk of cardiovascular disease with an elevated resting
heart rate (Cooney MT,,2010).
10,519 men and 11,334 women were included in this research, excluding those with preexisting
coronary heart disease.



Aerobic exercise can reduce the resting heart rate, that’s logical, but there is more than
one way to reduce it.
One type of food has shown to be able to do it even slightly more effectively than aerobic
exercise (Jenkins DJ,et al., 2012).
That food was beans.



The abstract of the article doesn’t show that, but you will find it in the table showing the results, if
you read the whole article.
It’s quite amazing that food like beans can lower resting heart rate, but the evidence is



Cooney MT, Vartiainen E, Laatikainen T, Juolevi A, Dudina A, Graham IM. Elevated resting heart
rate is an independent risk factor for cardiovascular disease in healthy men and women. Am
Heart J. 2010 Apr;159(4):612-619.
Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, Chiavaroli L,
Mirrahimi A, Ireland C, Bashyam B, Vidgen E, de Souza RJ, Sievenpiper JL, Coveney J, Leiter LA,
Josse RG. Effect of legumes as part of a low glycemic index diet on glycemic control and
cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern
Med. 2012 Nov 26;172(21):1653-60.
Woodward M, Webster R, Murakami Y, Barzi F, Lam TH, Fang X, Suh I, Batty GD, Huxley R,
Rodgers, The association between resting heart rate, cardiovascular disease and mortality:
evidence from 112,680 men and women in 12 cohorts. Eur J Prev Cardiol. 2014