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Your Road to Wellness

General Health

This mineral can influence muscle strength, be sure you get enough of it!

Posted by on 9:15 am BMJ Formula, General Health, General Health, Intensity Training, Joint health, magnesium, Muscles, Supplements | 0 comments

This mineral can influence muscle strength, be sure you get enough of it!

 

 

We lose minerals when we perspire. Hot weather and exercise will for that reason make us lose
more.

Some minerals are also more important than others. Magnesium is one of the most important
ones and many people don’t get enough of it.

Magnesium is involved in energy metabolism and numerous enzymatic reactions.

 

 

Athletes often don’t get enough magnesium to compensate for what they lose. This study investigated the impact magnesium can have on muscle strength in elite male
basketball, handball, and volleyball players (Santos DA, et. al, 2011).

It was found that the intake of magnesium was directly associated with maximal isometric
trunk flexion, rotation, and handgrip strength.

Magnesium does not only work for athletes.
The following research included 1138 men and women with an average age of 66.7 years
(Dominguez LJ, et.al., 2006).

The participants were evaluated by testing grip strength, lower-leg muscle power, knee
extension torque, and ankle extension isometric strength.

The researchers found that blood levels of magnesium were significantly associated with
muscle strength and performance as evaluated with the above tests.

 

strength

 

Magnesium in the form of an amino acid chelate is a good choice since it is both well tolerated
and better absorbed than the more common form of magnesium oxide which can cause GI
irritation.

References:

Dominguez LJ, Barbagallo M, Lauretani F, Bandinelli S, Bos A, Corsi AM, Simonsick EM,
Ferrucci L. Magnesium and muscle performance in older persons: the InCHIANTI study. Am J
Clin Nutr. 2006 Aug;84(2):419-26.
Santos DA, Matias CN, Monteiro CP, Silva AM, Rocha PM, Minderico CS, Bettencourt Sardinha
L, Laires MJ. Magnesium intake is associated with strength performance in elite basketball,
handball and volleyball players. Magnes Res. 2011 Dec;24(4):215-9.

 

BMJ

 

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BMJ Bones, Muscles, and Joints

 

 

 

 

Sweets Improving Insulin Sensitivity

Posted by on 5:19 pm General Health | 0 comments

Can something that is sweet and taste very good improve insulin sensitivity?

Food that is sweet is usually one of the factors causing insulin resistance since sweet foods raise the blood glucose high and triggers a big insulin response. When receptors on the cells are exposed to a lot of insulin over time, they get less insulin sensitive.

The following research can for that reason be surprising. The participants were obese insulin-resistant men and women.

They were evaluated before the research started and after 6 week. This was a double-blind placebo-controlled study and the participants were consuming either a smoothie containing blueberry actives, or a placebo with equal amount of calories twice daily for 6 weeks.

The researchers found that the group consuming the blueberry smoothies improved their insulin sensitivity while the placebo group did not.

It is not only the glycemic index that is important when it comes to food. Even though blueberries are sweet, they were able to improve the insulin sensitivity which is interesting.

This is because of the other nutrients berries contain. Berries, and especially blueberries are producing other interesting and beneficial results also.

If you are not already eating blueberries, start to eat some every day.

Reference

Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT.Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women.J Nutr. 2010 Oct;140(10):1764-8.

Find out more on healthy eating by checking out our Learn to Eat program! 

Heart Health and How to Fight Back Against Disease

Posted by on 11:00 am Antioxidents, General Health, Glutathione, Wellness | 0 comments

 

This substance is very important for the cardiovascular system.

Oxidative stress has been found to be a factor involved in many chronic diseases, and cardiovascular disease is one of them.

This is what was found in the following research when glutathione levels were measured in patients with cardiac disease and compared with a healthy control group. 

The researchers wrote that this study provides evidence that cardiac and systemic glutathione deficiency is related to the functional status and structural cardiac abnormalities of patients with cardiac diseases (Damy T, et.al., 2009).

Another study found that glutathione concentrations were lower in all cardiovascular disease cases when compared to the control group (Shimizu H, et.al., 2004). 

Both the cerebral infarction cases and cerebral hemorrhage cases had significantly lower total glutathione levels when compared to the control groups.

The researchers wrote that these findings suggest that reduced plasma total glutathione levels are a risk factor for cardiovascular disease, especially for cerebral small vessel disease.

In patients with coronary artery disease, a low level of activity of red-cell glutathione peroxidase 1 was independently associated with an increased risk of cardiovascular events.

The risk of cardiovascular events was inversely associated with increasing quartiles of glutathione peroxidase 1 activity (Blankenberg S, et.al., 2003).  

The researchers found that glutathione peroxidase 1 activity was among the strongest univariate predictors of the risk of cardiovascular events. 

 

They also wrote that  increasing glutathione peroxidase 1 activity might lower the risk of cardiovascular events.  

References

Blankenberg S, Rupprecht HJ, Bickel C, Torzewski M, Hafner G, Tiret L, Smieja M, Cambien F, Meyer J, Lackner KJ; AtheroGene Investigators.Glutathione peroxidase 1 activity and cardiovascular events in patients with coronary artery disease.N Engl J Med. 2003 Oct 23;349(17):1605-13.

Damy T, Kirsch M, Khouzami L, Caramelle P, Le Corvoisier P, Roudot-Thoraval F, Dubois-Randé JL, Hittinger L, Pavoine C, Pecker F .Glutathione deficiency in cardiac patients is related to the functional status and structural cardiac abnormalities. PLoS One. 2009;4(3):e4871.

Shimizu H, Kiyohara Y, Kato I, Kitazono T, Tanizaki Y, Kubo M, Ueno H, Ibayashi S, Fujishima M, Iida M. Relationship between plasma glutathione levels and cardiovascular disease in a defined population: the Hisayama study. Stroke. 2004 Sep;35(9):2072-7.

 

 

Glutathione helps your cells reduce free radical damage and also helps lower inflammation.

BioPro, Inc. Tissue Recovery is using the patented form of S-Acetyl Glutathione from the Italian company that has the patent for S-Acetyl Glutathione.

Click here to get your bottle of the most effective form of glutathione!

 

 

 

Fight Back to Heart Disease

Posted by on 11:48 am General Health | 0 comments

This substance is very important for the cardiovascular system.

Oxidative stress has been found to be a factor involved in many chronic diseases, and cardiovascular disease is one of them.

This is what was found in the following research when glutathione levels were measured in patients with cardiac disease and compared with a healthy control group.

The researchers wrote that this study provides evidence that cardiac and systemic glutathione deficiency is related to the functional status and structural cardiac abnormalities of patients with cardiac diseases (Damy T, et.al., 2009).

Another study found that glutathione concentrations were lower in all cardiovascular disease cases when compared to the control group (Shimizu H, et.al., 2004).

Both the cerebral infarction cases and cerebral hemorrhage cases had significantly lower total glutathione levels when compared to the control groups.

The researchers wrote that these findings suggest that reduced plasma total glutathione levels are a risk factor for cardiovascular disease, especially for cerebral small vessel disease.

In patients with coronary artery disease, a low level of activity of red-cell glutathione peroxidase 1 was independently associated with an increased risk of cardiovascular events.

The risk of cardiovascular events was inversely associated with increasing quartiles of glutathione peroxidase 1 activity (Blankenberg S, et.al., 2003).

The researchers found that glutathione peroxidase 1 activity was among the strongest univariate predictors of the risk of cardiovascular events.

They also wrote that increasing glutathione peroxidase 1 activity might lower the risk of cardiovascular events.

If you want to supplement with glutathione, use S-Acetyl Glutathione since reduced glutathione is oxidized in the stomach and not much is absorbed.

References

Blankenberg S, Rupprecht HJ, Bickel C, Torzewski M, Hafner G, Tiret L, Smieja M, Cambien F, Meyer J, Lackner KJ; AtheroGene Investigators.Glutathione peroxidase 1 activity and cardiovascular events in patients with coronary artery disease.N Engl J Med. 2003 Oct 23;349(17):1605-13.

Damy T, Kirsch M, Khouzami L, Caramelle P, Le Corvoisier P, Roudot-Thoraval F, Dubois-Randé JL, Hittinger L, Pavoine C, Pecker F .Glutathione deficiency in cardiac patients is related to the functional status and structural cardiac abnormalities. PLoS One. 2009;4(3):e4871.

Shimizu H, Kiyohara Y, Kato I, Kitazono T, Tanizaki Y, Kubo M, Ueno H, Ibayashi S, Fujishima M, Iida M. Relationship between plasma glutathione levels and cardiovascular disease in a defined population: the Hisayama study. Stroke. 2004 Sep;35(9):2072-7.

 

 

Glutathione helps your cells reduce free radical damage and also helps lower inflammation.

BioPro, Inc. Tissue Recovery is using the patented form of S-Acetyl Glutathione from the Italian company that has the patent for S-Acetyl Glutathione.

Click here to get your bottle of the most effective form of glutathione!

 

 

Adding this to your exercise routine will help improve cognition.

Posted by on 2:37 pm Anti-Aging, Cognition, Exercise, General Health, Get in shape | 0 comments

 

We know that sedentary behaviour is associated with impaired cognition and exercise can improve cognition.

This research is interesting because it added a component to the exercise (Wheeler MJ, et.al., 2019).

The participants were sedentary overweight/obese older adults with normal cognitive function. Cognitive testing were done and brain-derived neurotrophic growth factor (BDNF) was assessed.

The study consisted of 3 different protocols which the participants completed with 6 days in between.

One time they were sitting uninterrupted for 8 hours which was the control condition. Another time they were sitting for 1 hour, then they did moderate-intensity walking for 30 minutes and uninterrupted sitting for 6.5 hours.  The third protocol were sitting for 1 hour, then moderate-intensity walking for 30 min, and sitting interrupted every 30 min with 3 minutes of light-intensity walking for 6.5 hours.

The results showed that moderate-intensity walking for 30 min, and sitting interrupted every 30 min with 3 minutes of light-intensity walking improved blood levels of BDNF and working memory or executive function.

This means that we need to be active throughout the day. Just set reminders to take short breaks and do an activity that increases your pulse rate. 

It does not mean that you have to get out and walk for 3 minutes. There are other things you can do for just a couple of minutes or less without going outside, so you have a very minimal interruption.

Reference

Wheeler MJ1,2, Green DJ3, Ellis KA4, Cerin E5,6, Heinonen I3,7, Naylor LH3, Larsen R2, Wennberg P8, Boraxbekk CJ9,10, Lewis J, Eikelis N2,11, Lautenschlager NT12, Kingwell BA13, Lambert G11, Owen N14,15, Dunstan DW, Distinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: a three-arm, randomised cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognition.Br J Sports Med. 2019 Apr 29. pii: bjsports-2018-100168.

 

 

Research has shown that sitting for a long time can be bad, but you don’t have to be active for very long to reap huge benefits.

The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.

Click here to learn more.

The importance of this vitamin and why some people may not be getting enough of it

Posted by on 8:42 am Eating, General Health, Health, Stay healthy, Supplements, Supplements for Conditions, Vitamin B | 0 comments

Thiamine vitamin B1 is an essential cofactor for 4 enzymes involved in the production of energy (ATP) and the synthesis of essential cellular molecules. 

The total body stores of thiamine are relatively small, and thiamine deficiency can develop  secondary to inadequate nutrition, high alcohol consumption, increased urinary excretion and acute metabolic stress (Attaluri P, et.al., 2018).

We need to keep in mind that we don’t have to have severe deficiencies of vitamins to develop symptoms that may not be recognized as caused by marginal deficiencies.

Fast food consumption will not provide adequate levels of nutrients even if they usually provide excess calories. Alcohol makes us use more of the B vitamins. 

It is also quite common to experience an increase in urinary excretion as we get older. Many men and women have to get up several times during the night, even if they are not very old. This makes us excrete more of both minerals and vitamins, especially the B vitamins which are water soluble.

Thiamine deficiency has been suggested to be associated with many cardiovascular diseases  and risk factors including type 1 and type 2 diabetes, obesity, chronic vascular inflammation, dyslipidemia, heart failure, myocardial infarction, nerve conduction defects, and depression (Eshak ES, Arafa AE, 2018).  A lot of people die of cardiovascular disease, and thiamine deficiency could play a role in the development of that.

Remember thiamine is only one of the B vitamins, and they are all very important.

Reduced bioavailability is a major limiting factor of regular thiamine.  To overcome this issue benfotiamine a form of thiamine which is much more bioavailable was developed (Ray V, et.al., 2018).

A high quality vitamin B-complex should contain this form of vitamin B1 in addition to better bioavailable forms of some of the other B vitamins.

References

Attaluri P, Castillo A, Edriss H, Nugent K.Thiamine Deficiency: An Important Consideration in Critically Ill Patients. Am J Med Sci. 2018 Oct;356(4):382-390. 

Eshak ES, Arafa AE. Thiamine deficiency and cardiovascular disorders. Nutr Metab Cardiovasc Dis. 2018 Oct;28(10):965-972. Nutr Metab Cardiovasc Dis. 2018 Oct;28(10):965-972.

Raj V, Ojha S, Howarth FC, Belur PD, Subramanya SB. Therapeutic potential of benfotiamine and its molecular targets. Eur Rev Med Pharmacol Sci. 2018 May;22(10):3261-3273.

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.