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What can B Vitamins do for your cardiovascular system?

Posted by on General Health, Health, Vitamin B, Vitamin B12, Vitamins | 0 comments

You may have read that B Vitamins don’t provide any benefits for the cardiovascular system.

 

Is that true, or is the reason instead a lack of knowledge?

 

Decide for yourself, but read this first.

While there is research showing no benefits for the cardiovascular system, could the reason be that the research methodology used in those studies were not the best?

 

2 of the references you will find here will give you access to the full article if you want to dive in deeper.

This is what was found in a double-blind randomized controlled trial of 390 participants (Wang L., et.al., 2015).

400 mcg of folic acid, 2 mg of B6 and 10 mcg of B12 were given for 12 months and resulted in a 9.6 % increase in HDL cholesterol, the so called good cholesterol. The Framingham risk score was also reduced by 7.6 %.

 

This was a low dose of B Vitamins which the researchers pointed out, so even at a low dose, there are benefits.

The following research is interesting because the participants were 46 patients with coronary artery disease given 400 mcg of folic acid daily or high dose folic acid of 5 mg daily for 7 weeks before coronary artery bypass grafting (Shirodaria C, et.al., 2007).

They were evaluated very thoroughly with MRI and vascular tissue levels of 5- Methyltetrahydrofolate levels, the metabolically active form of folate.

 

The researchers found that both the low dose and the high dose of folic acid equally improved vascular function through effects on endothelial nitric oxide synthase and vascular oxidative stress.

The MRI showed that the folic acid significantly improved both aortic and carotid artery distensibility compared to the placebo.

Aortic pulse-wave velocity, a measure of vascular stiffness was also significantly reduced compared to the placebo.

A significant reduction in vascular superoxide production was found from taking folic acid, which means that it had biologically important effects on vascular oxidative stress.

When 553 patients after having angioplasty because of coronary artery stenosis (blocked artery) were given 1000 mcg of folic acid, 400 mcg of   B12 and 10 mg of B6 per day or a placebo for 6 months , the B vitamins significantly decreased the incidence of major adverse events (Schnyder G, et.al., 2002).

This shows that when we have well designed clinical studies with a thorough evaluation, B vitamins provide important cardiovascular benefits.

If you only took 1 capsule a day of a high-quality B-Complex formula, you would receive important cardiovascular benefits according to the above studies.

 

 

References

Schnyder G, Roffi M, Flammer Y, Pin R, Hess OM. Effect of homocysteine-lowering therapy with folic acid, vitamin B12, and vitamin B6 on clinical outcome after percutaneous coronary intervention: the Swiss Heart study: a randomized controlled trial. JAMA. 2002 Aug 28;288(8):973-9.

Shirodaria C, Antoniades C, Lee J, Jackson CE, Robson MD, Francis JM, Moat SJ, Ratnatunga C, Pillai R, Refsum H, Neubauer S, Channon KM. Global improvement of vascular function and redox state with low-dose folic acid: implications for folate therapy in patients with coronary artery disease. Circulation. 2007 May 1;115(17):2262-70.

Wang L, Li H, Zhou Y, Jin L, Liu J. Low-dose B vitamins supplementation ameliorates cardiovascular risk: a double-blind randomized controlled trial in healthy Chinese elderly. Eur J Nutr. 2015 Apr;54(3):455-64.

 

Vitamin B Complex

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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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.

 

How to Improve Your Brain Function

Posted by on Brain, Health, Inflammation | 0 comments

 

If you were going to focus on only 1 thing to improve your brain function, you should reduce inflammation.

When markers of low-grade inflammation and endothelial dysfunction were tested in participants between the age of 67 and 79, the study showed that both low-grade inflammation and endothelial dysfunction contributed to reduced information processing speed and executive function (Heringa SM, et.al., 2014).

The endothelium is the inner lining of the blood vessels.

 

Inflammation affects brain volume.

Lower performance on recognition memory and smaller left medial temporal lobe volumes (a part of the brain) was found in participants with detectable levels of the inflammatory marker CRP, when compared with those with undetectable CRP levels (Bettcher BM, et.al. 2012).

 

 

Mild cognitive impairment has been associated with increased levels of several inflammatory markers (Trollor JN, et.al., 2010).

The inflammatory marker hs-CRP which is a more sensitive marker of inflammation than the regular CRP is especially important both as a cardiovascular risk factor and also an important factor related to brain function.

Even at the age of 63, it was found that women in this study with higher hs-CRP levels had worse performance in executive function (Wersching H, et.al., 2010). Changes in the brain were also observed.

High hs-CRP has been found to predict poorer memory 12 years later in women between 60 and 70 years of age (Komulainen P, et.al., 2007).

 

The earlier you adopt a lifestyle and eating habits that will reduce low-grade inflammation, the better off you will be.

 

REFERENCE:

 

1. Heringa, S. M., Van den Berg, E., Reijmer, Y. D., Nijpels, G., Stehouwer, C. D. A., Schalkwijk, C. G., … & Dekker, J. M. (2014). Markers of low-grade inflammation and endothelial dysfunction are related to reduced information processing speed and executive functioning in an older population–the Hoorn StudyPsychoneuroendocrinology40, 108-118.

2.  Bettcher, B. M., Wilheim, R., Rigby, T., Green, R., Miller, J. W., Racine, C. A., … & Kramer, J. H. (2012). C-reactive protein is related to memory and medial temporal brain volume in older adultsBrain, behavior, and immunity26(1), 103-108.

3. Trollor, J. N., Smith, E., Baune, B. T., Kochan, N. A., Campbell, L., Samaras, K., … & Sachdev, P. (2010). Systemic inflammation is associated with MCI and its subtypes: the Sydney Memory and Aging Study. Dementia and geriatric cognitive disorders30(6), 569-578.

4. Wersching, H., Duning, T., Lohmann, H., Mohammadi, S., Stehling, C., Fobker, M., … & Deppe, M. (2010). Serum C-reactive protein is linked to cerebral microstructural integrity and cognitive functionNeurology74(13), 1022-1029.

5. Komulainen, P., Lakka, T. A., Kivipelto, M., Hassinen, M., Penttilä, I. M., Helkala, E. L., … & Rauramaa, R. (2007). Serum high sensitivity C-reactive protein and cognitive function in elderly women. Age and Ageing36(4), 443-448.

 


Learn To Eat Program:

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

 

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.

2 Ways to Increase Your Life Expectancy

Posted by on Anti-Aging, Eating, Health, Health Risk, Nut consumption, Omega-3, fish oil | 0 comments

There are several ways you can increase your life expectancy. I will explain 2 easy ways you can do it based on the research referenced.

 

Often, people overlooked the vascular endothelium when it comes to prevention.

The endothelium is the inner layer of the wall of your blood vessels.

 

Scientists have discovered over the years that the endothelium is much more than just a thin layer of cells. These cells affect and regulate a variety of functions.

 

The endothelium controls the contraction and relaxation of the blood vessels, so it affects the blood circulation.

 

Since good blood flow is important for every tissue in the body, including the heart, it is very important to have healthy endothelial function, especially if you want to increase your life expectancy.

 

The endothelium is directly involved in several serious diseases, stroke, heart disease, diabetes, insulin resistance, kidney failure, tumor growth, metastasis, blood clot formation and severe viral infection (Rajendran P, et.al., 2013).

 

Scientists have known for several years that just a single high fat meal can impair endothelial function for several hours (Vogel RA, et.al., 1997).

 

Increased triglyceride levels (fat) in the blood has shown to decrease vasodilatation from 7.1 to 1.6 (Lundman P, et.al., 1997). This means that the opening up of the blood vessels were decreased significantly.

 

It is interesting and important that not all types of fat will impair endothelial function, it’s mainly saturated fat from animal sources that will do that.

There are also certain fats that will improve the function of your blood vessels.

 

Omega 3 fatty acid supplementation

 

Especially what’s called DHA has shown to reduce vascular inflammation in response to inflammatory triggering compounds, even to bacterial endotoxins, and increase circulation measured as flow mediated dilation (De Caterina R, et.al., 2000, Wang Q, et.al., 2012).

 

If you like nuts you can also do this:

 

Daily ingestion of 56 g of walnuts improved endothelium function in overweight adults (Katz DL, et.al., 2012). Adding the walnuts to the diet did not lead to weight gain.

 

It does not have to be more difficult than that.

 

Just small changes to your daily routine can help increase your life expectancy.


References:

Rajendran, P., Rengarajan, T., Thangavel, J., Nishigaki, Y., Sakthisekaran, D., Sethi, G., & Nishigaki, I. (2013). The vascular endothelium and human diseases. International journal of biological sciences, 9(10), 1057.

Katz, D. L., Davidhi, A., Ma, Y., Kavak, Y., Bifulco, L., & Njike, V. Y. (2012). Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. Journal of the American College of Nutrition, 31(6), 415-423.

De Caterina, R., Liao, J. K., & Libby, P. (2000). Fatty acid modulation of endothelial activation. The American journal of clinical nutrition, 71(1), 213S-223S.

Lundman, P., Eriksson, M., Schenck-Gustafsson, K., Karpe, F., & Tornvall, P. (1997). Transient triglyceridemia decreases vascular reactivity in young, healthy men without risk factors for coronary heart disease. Circulation, 96(10), 3266-3268.

Vogel, R. A., Corretti, M. C., & Plotnick, G. D. (1997). Effect of a single high-fat meal on endothelial function in healthy subjects. The American journal of cardiology, 79(3), 350-354.


Better Fish Oil

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

 

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