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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.

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Do normal LDL cholesterol levels protect us from cardiovascular disease?

Posted by on 10:48 am Blood Pressure, Body fat, Cardiovascular Disease, Cholesterol, Diseases, Eating, Fat, General Health, HDL, HDL Level, Health, Health Risk, Heart disease | 0 comments

The correct term for LDL is Low-Density Lipoprotein and it is also called the “bad cholesterol” because LDL tends to create plaque in the arteries and atherosclerosis.

There are however different opinions about the risk of cholesterol and LDL.

I think you will find the following research data interesting.

What most laboratories are reporting as normal for LDL cholesterol are values below 99 mg/dl and it used to be even higher than that.

Let’s take a closer look at that. What do so-called “normal” people die from?

They die from cardiovascular disease in western societies. Knowing that, do you really want to be normal?

The normal low-density lipoprotein (LDL) cholesterol range is 50 to 70 mg/dl for native hunter-gatherers, healthy human babies, free-living primates, and other wild mammals (all of whom do not develop atherosclerosis (O’Keefe JH Jr, et.al., 2004).

The same researchers stated that no major safety concerns have surfaced in studies that lowered LDL to this range of 50 to 70 mg/dl.

There is a consistent relative risk reduction in major vascular events in patient populations starting as low as an average of 63 mg/dL and achieving levels as low as a median of 21 mg/dL, with no observed offsetting adverse effects (Sabatine MS, et.al., 2018).

The only factor required to cause atherosclerosis is cholesterol (Benjamin MM, Roberts W, 2013).

Other factors like genetics (1 in 500), cigarette smoking, diabetes, overweight, inactivity and stress will not by themselves form plaque. They will, however, contribute to and increase the risk of cardiovascular disease if cholesterol and LDL are elevated. This is according to what Benjamin MM and Roberts W reported at the at the 39th Annual Williamsburg Conference on Heart Disease.

What can you do to keep cholesterol and LDL low?

A low glycemic index, high nutrient, plant based diet will do that for most people.  Statin drugs will also do it, but it is preferable to use food.

References

Benjamin MM, Roberts WC.Facts and principles learned at the 39th Annual Williamsburg Conference on Heart Disease.Proc (Bayl Univ Med Cent). 2013 Apr;26(2):124-36

O’Keefe JH Jr, Cordain L, Harris WH, Moe RM, Vogel R.Optimal low-density lipoprotein is 50 to 70 mg/dl: lower is better and physiologically normal.J Am Coll Cardiol. 2004 Jun 2;43(11):2142-6.

Sabatine MS, Wiviott SD, Im K, Murphy SA, Giugliano RP.Efficacy and Safety of Further Lowering of Low-Density Lipoprotein Cholesterol in Patients Starting With Very Low Levels: A Meta-analysis. JAMA Cardiol. 2018 Sep 1;3(9):823-828.

 

 

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What can we do to reduce oxidative stress as we get older?

Posted by on 1:48 am Anti-aging, Antioxidents, General Health, Health, Health Risk, Stress | 0 comments

We know that aging is associated with oxidative stress.  This research tested whether glutathione deficiency occurs because of diminished synthesis and contributes to oxidative stress and what could be done about it (Sekhar RV, et.al., 2011).

Two groups that were divided into age groups made up the participants.  Both older and younger participants were infused with glycine and measured for red blood cell (RBC) glutathione synthesis and concentrations, plasma oxidative stress, and markers of oxidative damage.

Compared with the younger participants, the elderly participants had markedly lower RBC concentrations of glycine, cysteine and glutathione synthesis and higher oxidative stress.

After infusion with glycine, glutathione synthesis increased significantly and oxidative stress decreased significantly. No difference was found between the older and the younger participants after the infusion.                                                                  

The researcher stated that glutathione deficiency in elderly humans occurs because of a marked reduction in synthesis.

Does this mean that you have to go and have infusions all the time?

No, it’s not that complicated anymore.  You can supplement with S-Acetyl Glutathione, which is a very effective form of glutathione and gets it into the cells where it’s needed (Cacciatore I, et.al., 2010).   Don’t make the mistake and supplement with reduced glutathione–which is the most common form on the market. No significant changes were observed in biomarkers of oxidative stress, including glutathione status of oral glutathione supplementation (Allen J, Bradley RD, 2011).

References

Allen J, Bradley RD.Effects of oral glutathione supplementation on systemic oxidative stress biomarkers in human volunteers. J Altern Complement Med. 2011 Sep;17(9):827-33.

Cacciatore I, Cornacchia C, Pinnen F, Mollica A, Di Stefano A. Prodrug approach for increasing cellular glutathione levels.Molecules. 2010 Mar 3;15(3):1242-64.

Sekhar RV1, Patel SG, Guthikonda AP, Reid M, Balasubramanyam A, Taffet GE, Jahoor F, Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr. 2011 Sep;94(3):847-53.

 

 

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

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A lesser-known benefit of a plant based diet

Posted by on 4:37 am Diet, Diseases, Eating, General Health, Health, Health Risk, Insulin resistance, Insulin resistance, metabolic syndrome, Stay healthy, The Learn to Eat Plan, Vegetables, Wellness | 0 comments

You may not have heard about Trimethylamine oxide (TMAO), but this metabolite is created by the bacterial flora in the gut in response to certain food components.  This is the process.

TMAO originates from a precursor, trimethylamine (TMA) that is a metabolite of mainly choline and carnitine from ingested foods and may be involved in insulin resistance (Oellgaard J, et.al., 2017).  Why is TMAO important?

TMAO may not only increase the risk for insulin resistance, but also TMAO appears to be of particular importance as a risk factor and potentially a causative agent of various pathologies, mostly cardiovascular disease and other associated conditions (Al-Rubaye H, et.al., 2018).

Dietary l-carnitine is converted into the atherosclerosis- and thrombosis-promoting metabolite TMAO via gut microbiota-dependent transformations.
TMAO transformation is induced by omnivorous dietary patterns and chronic l-carnitine exposure (Koeth RA, et.al., 2019 ).


A big difference in the TMAO levels can seen when comparing people eating animal-based protein to vegans (who eat plant-based protein). Eating a plant-based diet results in a different gut bacterial flora and will not produce much TMAO.

References

Trimethylamine N-oxide (TMAO) as a New Potential Therapeutic Target for Insulin Resistance and Cancer.
Oellgaard J, Winther SA, Hansen TS, Rossing P, von Scholten BJ.
Curr Pharm Des. 2017;23(25):3699-3712. doi: 10.2174/1381612823666170622095324. Review.
PMID:28641532

The Role of Microbiota in Cardiovascular Risk: Focus on Trimethylamine Oxide.
Al-Rubaye H, Perfetti G, Kaski JC.
Curr Probl Cardiol. 2018 Jul 7. pii: S0146-2806(18)30079-3. doi: 10.1016/j.cpcardiol.2018.06.005. [Epub ahead of print] Review.
PMID:30482503

l-Carnitine in omnivorous diets induces an atherogenic gut microbial pathway in humans.
Koeth RA, Lam-Galvez BR, Kirsop J, Wang Z, Levison BS, Gu X, Copeland MF, Bartlett D, Cody DB, Dai HJ, Culley MK, Li XS, Fu X, Wu Y, Li L, DiDonato JA, Tang WHW, Garcia-Garcia JC, Hazen SL. J Clin Invest. 2019 Jan 2;129(1):373-387. doi: 10.1172/JCI94601. Epub 2018 Dec 10.  PMID:30530985

 

 

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

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What damage can high blood sugar and oxidative stress cause?

Posted by on 10:33 am Blood Pressure, Bloodsugar, Energy, General Health, Glucose, Health, Stress, Supplements, Wellness | 0 comments

It is common knowledge that having high blood sugar levels is damaging to our health, but in what way is it harmful to us?  

Having high blood glucose levels causes oxidation of glucose and a reaction causing glycation of proteins.  These reactions cause tissue damage and create a lot of free radicals. This also decreases the activity of superoxide dismutase–which is the body’s own antioxidant enzymes.  This decrease in antioxidant activity again will increase the oxidative stress in a seemingly endless cycle.

This oxidation and glycation reaction chain has shown to alter the mitochondria–which are the energy-producing entities of the cell–and has shown to be involved in a variety of diseases (Edeas, et. al., 2009).  The damaged mitochondria will produce less ATP (energy) than a normal mitochondria. Additionally, the damaged mitochondria cannot use glucose or lipids in a normal way. This means that a person with high blood sugar is unable to produce as much energy as they should.  

So what can be done to offset the production of these advanced glycation-end products?  The researchers of this study show that curcumin could suppress the advanced glycation-end products and also stimulate the synthesis of glutathione (Stefanska, 2012).

It is also important to eat food with a high nutrient content and low glycemic index, but you can take curcumin to help reduce damage from higher glucose levels. Just be sure that the curcumin you take is well absorbed since regular curcumin is not.  

Taking S-Acetyl Glutathione is also an excellent way to get protection from the negative effects of elevated blood glucose, it works really well.   Taking regular glutathione is not effective since it is oxidised in the stomach and not very bioavailable. Don’t waste your money.

References

Edeas, M, et al. “Maillard Reaction, Mitochondria and Oxidative Stress: Potential Role of Antioxidants.” Pathologie Biologie, Academic Press, 23 Dec. 2009, www.sciencedirect.com/science/article/pii/S0369811409001898.

Stefanska, B. “Curcumin Ameliorates Hepatic Fibrosis in Type 2 Diabetes Mellitus – Insights into Its Mechanisms of Action.” Addiction & Health, British Journal of Pharmacology , Aug. 2012, europepmc.org/articles/PMC3448887.

 

 

 

Curcumin is a good antioxidant but it is especially effective in helping to reduce inflammation. For these reasons, curcumin provides many health benefits.

The raw material used in the Better Curcumin formula is the only form of curcumin shown to pass through the blood-brain barrier and improve memory (Cox KH, et al. 2015).

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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!

 

Stress shortens your telomeres…but why does that matter?

Posted by on 7:26 am Anti-Aging, General Health, Happiness, Health, Meditation, Stress, Wellness | 0 comments

A telomere is a region of repetitive nucleotides consisting of DNA and RNA at the end of a chromosome that protects the chromosome from deterioration.

Shorter telomeres are known to determine cell longevity and shorter telomeres lead to a shorter lifespan.  Telomeres can therefore give us information on how fast we age.

Several factors can affect the length of the telomeres. We will look at one of these factors here.

Psychological stress, both perceived stress and chronicity of stress. is significantly associated with higher oxidative stress, lower telomerase activity, and shorter telomere length (Epel ES, et.al., 2004).

In a study which included 2911 men and women aged 30-64, a significant association was found between work exhaustion and telomere length related to the acceleration of the rate of biological aging (Ahola K, et.al., 2012).

In this study the researchers  examined relative telomere length in a group of individuals experienced in Loving-Kindness Meditation, a practice derived from the Buddhist tradition (Hoge EA, et.al., 2013).

The meditation practitioners had longer telomeres than the group not practicing meditation indicating an effect on longevity.

When family dementia caregivers were practicing Kirtan Kriya meditation or listening to relaxation music for 12 min per day for 8 weeks, this was the results.

The meditation group showed 43% improvement in telomerase activity compared with 3.7% in the relaxation group (Lavretsky H, et. al., 2013).

The meditation group also improved mental and cognitive functioning and had lower levels of depressive symptoms.

This is one of the things you can do to keep your telomeres longer and counteract stress.  Starting to meditate regularly is well worth the time you spend on the meditating,

References

Ahola K, Sirén I, Kivimäki M, Ripatti S, Aromaa A, Lönnqvist J, Hovatta I.Work-related exhaustion and telomere length: a population-based study. PLoS One. 2012;7(7):e40186.

Epel ES, Blackburn EH, Lin J, Dhabhar FS, Adler NE, Morrow JD, Cawthon RM, Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci USA. 2004 Dec 7;101(49):17312-5.

Hoge EA, Chen MM, Orr E, Metcalf CA, Fischer LE, Pollack MH, De Vivo I, Simon NM. Loving-Kindness Meditation practice associated with longer telomeres in women. Brain Behav Immun. 2013 Aug;32:159-63.

Lavretsky H, Epel ES, Siddarth P, Nazarian N, Cyr NS, Khalsa DS, Lin J, Blackburn E, Irwin MR. A pilot study of yogic meditation for family dementia caregivers with depressive symptoms: effects on mental health, cognition, and telomerase activity. Int J Geriatr Psychiatry. 2013 Jan;28(1):57-65.

 

 

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