Your Road to Wellness

Inflammation

Can your bacterial flora clog up your arteries?

Posted by on Eating, General Health, Health, Inflammation | 0 comments

 

As more and more research is being conducted on the bacterial flora of the intestines, the more we realize how important it is to have an abundant and diverse bacterial population of the healthy kind. The researchers of the following study found that patients with symptomatic atherosclerosis had more of certain gut bacteria than healthy controls (Karlsson FH, et.al., 2012).

The bacterial flora is associated with our inflammatory status, that’s what these researchers suggested, and we know that inflammation in the gastrointestinal tract creates inflammation other places in the body and is a risk factor for atherosclerosis.

Your bacterial flora can for that reason clog up your arteries if you have the wrong type of bacteria.

When bacteria in atherosclerotic plaques were examined, specific types were identified, and some types correlated with total cholesterol and fibrinogen levels (Ziganshina EE, et.al., 2016). Periodontal disease has also been associated with atherosclerosis.

Bacterial DNA was detected in atherosclerotic plaque, and the amount of DNA correlated with the number of leukocytes (a type of white blood cell), found in the atherosclerotic plaque (Koren O, et.al., 2011). Leukocytes are involved in the inflammatory response.

Several types of bacteria in the mouth and the gut correlated with blood cholesterol levels. How can you increase the number of friendly bacteria in the gastrointestinal tract?

These bacteria feed on a variety of plant fiber. When you eat a plant-based diet with a variety of vegetables, legumes, nuts and seeds, your healthy flora will increase, and these bacteria reduce inflammation.

References

Karlsson FH, Fåk F, Nookaew I, Tremaroli V, Fagerberg B, Petranovic D, Bäckhed F, Nielsen J. Symptomatic atherosclerosis is associated with an altered gut metagenome. Nat Commun. 2012;3:1245.

Koren O, Spor A, Felin J, Fåk F, Stombaugh J, Tremaroli V, Behre CJ, Knight R, Fagerberg B, Ley RE, Bäckhed F. Human oral, gut, and plaque microbiota in patients with atherosclerosis. Proc Natl Acad Sci U S A. 2011 Mar 15;108 Suppl 1:4592-8.

Ziganshina EE, Sharifullina DM, Lozhkin AP, Khayrullin RN, Ignatyev IM, Ziganshin AM. Bacterial Communities Associated with Atherosclerotic Plaques from Russian Individuals with Atherosclerosis. PLoS One. 2016 Oct 13;11(10):e0164836.

 Learn to Eat Program


Use neurotransmitters to your advantage to help change your eating habits so you achieve your goals.

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This has Shown to Improve Memory, and it is Easy to Implement

Posted by on Alzheimer’s, Arthritis, Brain, Cancer, Cardiovascular Disease, Diabetes, General Health, Health, Inflammation, Memory | 0 comments

Image result for low grade inflammationLow grade inflammation, the type of inflammation you usually don’t know you have, is harmful for all tissue, including the brain. Curcumin found in the spice turmeric has been shown to decrease inflammation and was for that reason studied to determine if it could provide protection for the brain.

40 participants were given either curcumin in a bioavailable form twice daily or a placebo for 18 months (Small GW, et.al., 2018). The participants did not have dementia, and the researchers found that taking curcumin twice daily, improved their memory and attention.

PET scanning suggested that the improvements were associated with a decrease in amyloid and tau accumulation in brain areas regulating mood and memory. Image result for amyloid and tau alzheimers brain

Amyloid and tau accumulation are usually found in the brains of patients with Alzheimer’s disease.

Earlier research with another bioavailable form of curcumin showed that 1 hour after taking the curcumin, the participants experienced significant improvement in attention and working memory (Cox KH, et.al., 2015).

Taking a capsule twice a day is very easy and something everybody can do.

References
Small GW1, Siddarth P2, Li Z2, Miller KJ2, Ercoli L2, Emerson ND2, Martinez J2, Wong KP2, Liu J2, Merrill DA2, Chen ST2, Henning SM2, Satyamurthy N2, Huang SC2, Heber D2, Barrio JR2. Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial. Am J Geriatr Psychiatry. 2018 Mar;26(3):266 277.

Cox KH1, Pipingas A1, Scholey AB2. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. J Psychopharmacol. 2015 May;29(5):642-51.

Better Curcumin

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

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Decrease Inflammation after a Meal by Including These 2 Ingredients

Posted by on Eating, General Health, Health, Inflammation | 0 comments

Inflammation and oxidative stress are usually connected, and both can affect your blood vessels in a negative way. Both are known to cause damage to the endothelium, the inner lining of the blood vessels.

Depending on what kind of food the meal includes, both inflammation and oxidative stress can increase. To evaluate if adding processed tomato products would make a difference, the participants of this study consumed high fat meals known to induce oxidative stress on 2 separate occasions (Burton-Freeman B, et.al., 2012).

Image result for beans and tomato pictureOne time a processed tomato product was added, and the other time a non-tomato product was used.

Several tests were performed before and after, and it was found that the tomato product significantly
reduced the high fat meal induced LDL oxidation and the rise in IL-6, an inflammatory marker. 

Beans is another food that has shown to modify cardiovascular risk.

Image result for black bean pasta tomato

When meals containing either black beans, fiber matched meals or antioxidant capacity matched meals were compared this was the result (Reverri EJ, et.al., 2015).

Insulin was lower after the black bean meal and a trend for decreasing oxidized LDL was found for both the the beans and the antioxidant matched meal.

Oxidized LDL is the most harmful form of LDL cholesterol.

If you like pasta, you can make the meal healthier by adding beans to a sauce which includes
processed tomatoes.

By taking a well absorbed form of curcumine you can further decrease inflammation (Sahebkar A, 2014).

 

References

Burton-Freeman B, Talbot J, Park E, Krishnankutty S, Edirisinghe I. Protective activity of processed tomato products on postprandial oxidation and inflammation: a clinical trial in healthy weight men and women. Mol Nutr Food Res. 2012 Apr;56(4):622-31.

Reverri EJ, Randolph JM, Steinberg FM, Kappagoda CT, Edirisinghe I, Burton-Freeman BM. Black Beans, Fiber, and Antioxidant Capacity Pilot Study: Examination of Whole Foods vs. Functional Components on Postprandial Metabolic, Oxidative Stress, and Inflammation in Adults with Metabolic Syndrome. Nutrients. 2015 Jul 27;7(8):6139-54.

Sahebkar A1. Are curcuminoids effective C-reactive protein-lowering agents in clinical practice? Evidence from a meta-analysis. Phytother Res. 2014 May;28(5):633-42.

Image result for reduce inflammation photo

 

Better Curcumin

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

Read more…

 

Help improve brain function and decrease inflammation with small amounts of this mineral.

Posted by on Brain, General Health, Health, Inflammation | 0 comments

The research on the mineral boron started many years ago, and the more it has been studied the more we realize how important this mineral is. It turns out that it is involved in a huge number of important functions (Pizzorno L, 2015).

The following article describes how low boron intake can affect brain function and cognitive performance (Penland JG, 1994).

 

When compared to high intake of boron, low boron intake resulted in significant poorer performance in several areas, some of were eye-hand coordination, attention, long and short-term memory.

 

In a double-blind, placebo-controlled study conducted on patients diagnosed

with osteoarthritis 2 common inflammatory markers, highly sensitive C-reactive protein (hs-CRP) and TNF-alpha decreased significantly after 1 week of boron supplementation (Naghil MR, et.al., 2011).

 

Boron supplementation has even showed benefits for rheumatoid arthritis.

After 60 days of supplementation with boron, a significant decrease in the inflammatory markers erythrocyte sedimentation rate, C-reactive protein (CRP), IL-1alpha, IL-6 and TNF-alpha were found (Hussain SA, et.al., 2016).

 

Symptoms were also improved.

 

References

Hussain SA, Abood SJ, Gorial FI. The adjuvant use of calcium fructoborate and borax with etanercept in patients with rheumatoid arthritis: Pilot study. J Intercult Ethnopharmacol. 2016 Dec 8;6(1):58-64.

Naghii MR, Mofid M, Asgari AR, Hedayati M, Daneshpour MS. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol. 2011 Jan;25(1):54-8. Pizzorno L. Nothing Boring About Boron. ntegr Med (Encinitas). 2015 Aug;14(4):35-48.

Scorei R, Mitrut P, Petrisor I, Scorei I. A double-blind, placebo-controlled pilot study to evaluate the effect of calcium fructoborate on systemic inflammation and dyslipidemia markers for middle-aged people with primary osteoarthritis. Biol Trace Elem Res. 2011 Dec;144(1-3):253-63.

 

 

 

Better Curcumin

 We added boron to provide even more benefits. There is no other formula like this.

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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.

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.