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Change The Structure Of Your Brain And Improve Your Memory With This Fat

Posted by on Body fat, Fat, Fish Oil, General Health, Memory, Omega-3, fish oil, Stay healthy | 0 comments

 

You may think it sounds too good to be true to be able to change your brain structure by only eating a certain type of fat.

The following research is however of very high-quality and included structural neuroimaging, cognitive performance testing, vascular markers and additional blood tests (Witte AV, et.al., 2014).

65 healthy participants 50 to 75 years took either fish oil or a placebo for 26 weeks.

 

The results showed a significant increase in executive function after taking the fish oil for 26 weeks when compared to the placebo.

Even more interesting, the fish oil had beneficial effects on white matter microstructural integrity and gray matter volume.

Not only that, it also had beneficial effects on the carotid intima media thickness and diastolic blood pressure.

The carotid intima media is the inner layer of the blood vessel wall.

How much fish oil did they take?

They only took 2.2 g a day to get all those benefits.

 

If you want to add more things which will have a beneficial effect on your brain structure, you can add aerobic exercise and cognitive stimulation.

The participant in this study had mild cognitive impairment.

Compared to the control group, the participants taking an omega-3 fatty acid supplement and participating in aerobic exercise and cognitive stimulation increased or preserved gray matter volume (Kobe T, et.al., 2016).

Gray matter volume decreased in the control group.

Sometimes you don’t have to make a lot of changes to get a lot of benefits.

 

 

References

Köbe T, Witte AV, Schnelle A, Lesemann A, Fabian S, Tesky VA, Pantel J, Flöel A. Combined omega-3 fatty acids, aerobic exercise and cognitive stimulation prevents decline in gray matter volume of the frontal, parietal and cingulate cortex in patients with mild cognitive impairment. Neuroimage. 2016 May 1;131:226-38.

Witte AV, Kerti L, Hermannstädter HM, Fiebach JB, Schreiber SJ, Schuchardt JP, Hahn A, Flöel A,

Long-chain omega-3 fatty acids improve brain function and structure in older adults.
Cereb Cortex. 2014 Nov;24(11):3059-68.

 

 

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 since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.

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Improve Your Memory By Improving Brain Circulation

Posted by on Anti-aging, General Health, Health, Memory, Resveratrol, Womens health | 0 comments

 

Resveratrol supplementation has shown to improve executive function and memory in older adults (Thaung Zaw JJ., et.al., 2017).

The benefits were due to improved cerebral perfusion, circulation in the brain.

When 80 post-menopausal women were supplementing with trans-resveratrol or a placebo for 14 weeks, the researchers found that the women taking the resveratrol had significant improvements in verbal memory and overall cognitive function (Evans HM, et.al., 2017).

The researchers also measured cerebrovascular responsiveness and found an increase of 17% in the women taking resveratrol.

The dosage producing the improvements was low.

 

Only 75 mg of resveratrol taken twice a day was required to produce the results.

Post-menopausal women are at a higher risk for memory loss because of hormonal changes.

The bioavailability of resveratrol is low. That can, however, be greatly improved by using a methylated form of resveratrol (Wen X, Walle T, 2017).

 

 

References:

Evans HM, Howe PR, Wong RH. Clinical Evaluation of Effects of Chronic Resveratrol Supplementation on Cerebrovascular Function, Cognition, Mood, Physical Function and General Well-Being in Postmenopausal Women-Rationale and Study Design. Nutrients. 2016 Mar 9;8(3):150.

 

Thaung Zaw JJ, Howe PRC, Wong RHX. Does phytoestrogen supplementation improve cognition in humans? A systematic review. Ann N Y Acad Sci. 2017 Sep;1403(1):150-163.

 

Wen X, Walle T. Methylated flavonoids have greatly improved intestinal absorption and metabolic stability. Drug Metab Dispos. 2006 Oct;34(10):1786-92.

Resveratrol SC

Anti-Aging Formula

Resveratrol is found in the skin of grapes, but also in other various plants. It is known as an antioxidant and got a lot of attention when a study on mice showed that resveratrol increased their lifespan spite of a high fat, high-calorie diet. Some of the changes included improved insulin sensitivity, increased number of mitochondria (the energy producing entity of the cell) and improved motor function (they moved better).

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Imagine How It would Be To Have a Great Memory For Life?

Posted by on General Health, Health | 0 comments

That’s what we all would like to have.

We want to be able to communicate well and have the right answer quickly when questions come up.

We want to know that we can rely on our brain as long as we need it and that it will not let us down.

Years ago, without a good

function brain, we would not have survived.

The body has for that reason built-in mechanisms that will protect it.

 

Research has documented that glutathione is crucial if you want to keep your brain healthy.

Glutathione is a very effective antioxidant the body is making to protect your tissue, including the brain. Glutathione is also very important for effective liver detoxification and a well-functioning immune system.

When study participants with Alzheimer’s disease, participants with mild cognitive impairment and healthy controls were compared, this is what the researchers found.

Magnetic resonance spectroscopy showed that areas of the brain in Alzheimer’s disease and mild cognitive impairment have reduced glutathione levels (Mandal PK, et.al., 2015).

Hippocampal glutathione levels discriminated between mild cognitive impairment and controls with 87.5% sensitivity. Cortical glutathione levels differentiated mild cognitive impairment and Alzheimer’s disease with 91.7% sensitivity.

The researchers concluded the study showed compelling evidence that estimation of glutathione levels in specific brain areas is a relevant biomarker for a mild cognitive decline and Alzheimer’s disease.

 

Alzheimer’s disease is associated with increased oxidative stress which has been attributed to decreased levels of the brain’s antioxidant glutathione (Saharan S, Mandal PK, 2014).

Glutathione deficiency contributes to oxidative stress, which plays a key role in aging and many diseases, Alzheimer’s disease, Parkinson’s disease, liver disease, cancer, heart attack, stroke, and diabetes are some (Wu G, et.al.,2004).

 

How would you know if you are deficient in glutathione?

It is fairly easy to figure out since we start to produce less glutathione in our twenties. If you are 40 or 50 years old or older, you would benefit from additional glutathione.

How much you would need is individual, but you can find that level by experimenting with different doses because you will feel a difference in a day or two if you have an effective form of glutathione.

Glutathione needs to get into the cells, that’s where it is needed.

 

S-Acetyl Glutathione has been shown to get into the cells and is for that reason very effective (Cacciatore I, et.al., 2010).

Most of the glutathione on the market does not produce any noticeable effect since regular glutathione is oxidized in the stomach and does not get into the cells.

This research did not show any changes after taking 500 mg twice daily of regular glutathione for 4 weeks (Allen J, Bradley RD, 2011).

 

 

Reference

  1. Cacciatore, I., Cornacchia, C., Pinnen, F., Mollica, A., & Di Stefano, A. (2010). Prodrug approach for increasing cellular glutathione levels. Molecules, 15(3), 1242-1264.
  2. Allen, J., & Bradley, R. D. (2011). Effects of oral glutathione supplementation on systemic oxidative stress biomarkers in human volunteers. The Journal Of Alternative And Complementary Medicine, 17(9), 827-833
  3. . Brain glutathione levels–a novel biomarker for mild cognitive impairment and Alzheimer’s disease. Mandal PK, Saharan S, Tripathi M, Murari G.
    Biol Psychiatry. 2015 Nov 15;78(10):702-10. doi: 10.1016/j.biopsych.2015.04.005. Epub 2015 Apr 14. Erratum in: Biol Psychiatry. 2016 Jan 1;79(1):71.
    PMID: 26003861 [PubMed – indexed for MEDLINE]
  4.  The emerging role of glutathione in Alzheimer’s disease. Saharan S, Mandal PK.J Alzheimers Dis. 2014;40(3):519-29. doi: 10.3233/JAD-132483. Review.PMID: 24496077 [PubMed – indexed for MEDLINE]Similar articles
  5. Glutathione metabolism and its implications for health. Wu G, Fang YZ, Yang S, Lupton JR, Turner ND.J Nutr. 2004 Mar;134(3):489-92. Review.PMID: 14988435 [PubMed – indexed for MEDLINE] Free ArticleSimilar articles

 

 

 

 

 

 

 

 

Effective S-Acetyl Glutathione

As we get older, our cells begin to lose their ability to repair themselves. We make less glutathione, and we actually need more. In certain conditions, younger people may need more glutathione as well.

 

Reduce Inflammation By Adding 1 Food

Posted by on Anti-aging, General Health, Health Risk, Inflammation, Inflammatory factor | 0 comments

You can reduce inflammation by adding just 1 type of food to your diet.

If you also remove another food, you will get even better results.

When a group of type 2 diabetes patients replaced 2 servings of red meat with different types of legumes like lentils, chickpeas, peas and beans for only 3 days per week for 8 weeks, this was the result (Hosseinpour-Niazi S, et.al., 2015).

 

heart shape by various vegetables and fruits

The legumes resulted in significantly reduced levels of the inflammatory markers hs-CRP, IL-6 and TNF-alpha, compared to when they ingested the red meat instead of the legumes.

 

After consuming a legume diet for 6 weeks, comparing it to their regular diet, first-degree relatives of patients with diabetes had significantly reduced levels of hs-CRP (Saraf-Bank F, et.al., 2015).

Women with the highest legume intake had lower levels of hs-CRP, IL-6 and TNF-alpha compared to the ones with the lowest intake (Ezmaillzadeh A, Azakbakht L, 2012).

 

Just by adding beans or lentils to your meals, you can reduce low-grade inflammation significantly.

That is not difficult. Adding beans to a salad is easy, and if you substitute potatoes or rice with beans or lentils, you should notice a nice difference in your inflammatory markers.

Not only will you see a difference there, but most likely you will also see a reduction in cholesterol and triglyceride levels as well.

 

 

References:

  1. Hosseinpour-Niazi, S., Mirmiran, P., Fallah-Ghohroudi, A., & Azizi, F. (2015). Non-soya legume-based therapeutic lifestyle change diet reduces inflammatory status in diabetic patients: a randomised cross-over clinical trial. British Journal of Nutrition, 114(2), 213-219.
  2. Saraf-Bank, S., Esmaillzadeh, A., Faghihimani, E., & Azadbakht, L. (2015). Effect of non-soy legume consumption on inflammation and serum adiponectin levels among first-degree relatives of patients with diabetes: A randomized, crossover study. Nutrition, 31(3), 459-465.
  3. Esmaillzadeh, A., & Azadbakht, L. (2012). Legume consumption is inversely associated with serum concentrations of adhesion molecules and inflammatory biomarkers among Iranian women. The Journal of nutrition, 142(2), 334-339.

Learn To Eat Program:

Recommendations that work. Foods that can reduce inflammation. This is not a regular diet.

Osteoarthritis in women associated with deposits in Arteries

Posted by on Asthma, Calories, Eating, Energy, Exercise, General Health, General Health, Health Risk, Heart disease, Muscles, Nervous System, Research, Wellness, Women, Womens health | 0 comments

Research sometimes find interesting connections we usually don’t think about.

A study including 3278 women found an association between plaque in the carotid artery and osteoarthritis in the knee and hands in women (Hoeven TA, et.al., 2013).

We know that inflammation is involved in osteoarthritis, even if it is less severe than in rheumatoid arthritis.

We also know that inflammation increases the risk for cardiovascular disease. Inflammation is an important factor in depositing cholesterol and fat into the inner lining of the vascular wall.

 

Another interesting connection found lower magnesium levels in rheumatoid arthritis patients compared to controls (Chavan VU, et.al., 2015).

Lower magnesium levels were also correlated with higher cholesterol and LDL, the so called bad cholesterol, and higher magnesium levels with better HDL cholesterol, the good cholesterol. This was in cases of rheumatoid arthritis.

 

Magnesium has also been found to be inversely associated with osteoarthritis documented on x-rays and joint space narrowing (Zeng C, et.al., 2015).

Glucosamine sulfate another nutritional substance has been used to treat osteoarthritis for many years.

When osteoarthritic chondrocytes (cartilage cells) and glucosamine sulfate were tested in different ways in a culture, it was found that glucosamine sulfate reduced the synthesis of proinflammatory mediators (Largo R, et.al., 2003).

Taking magnesium and glucosamine sulfate could according to this possibly benefit both your cardiovascular system and your joints.

The best form of magnesium is an amino acid chelate like magnesium glycinate.

The most common form of magnesium is magnesium oxide, but that is a gastrointestinal irritant and can give you diarrhea when taken in higher amounts.

 

REFERENCE

Chavan, V. U., Ramavataram, D. V. S. S., Patel, P. A., & Rupani, M. P. (2015). Evaluation of serum magnesium, lipid profile and various biochemical parameters as risk factors of cardiovascular diseases in patients with rheumatoid arthritis. Journal of clinical and diagnostic research: JCDR, 9(4), BC01.

Hoeven, T. A., Kavousi, M., Clockaerts, S., Kerkhof, H. J., van Meurs, J. B., Franco, O., … & Bierma-Zeinstra, S. (2012). Association of atherosclerosis with presence and progression of osteoarthritis: the Rotterdam Study. Annals of the rheumatic diseases, annrheumdis-2011.

Largo R, Alvarez-Soria MA, Díez-Ortego I, Calvo E, Sánchez-Pernaute O, Egido J, Herrero-Beaumont G. Glucosamine inhibits IL-1beta-induced NFkappaB activation in human osteoarthritic chondrocytes.Osteoarthritis Cartilage. 2003 Apr;11(4):290-8.

Zeng C, Li H, Wei J, Yang T, Deng ZH, Yang Y, Zhang Y, Yang TB, Lei GH. Association between Dietary Magnesium Intake and Radiographic Knee Osteoarthritis. PLoS One. 2015 May 26;10(5):e0127666.

 

 

 

 

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3 Important Benefits of Flax Seeds

Posted by on 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.