Your Road to Wellness

The Learn to Eat Plan

What can blueberries do for you?

Posted by on 1:49 am Anti-aging, Antioxidents, Diet, Eating, General Health, General Health, Stay healthy, The Learn to Eat Plan, Tissue Recovery Blog, Wellness | 0 comments

Blueberries contain flavonoids and it is the flavonoids that provide all the health benefits.

The following study showed that daily 1-month blueberry consumption increased flow-mediated dilation as well as lowered systolic blood pressure (Rodriguez-Mateos A, et.al., 2019).

The more blueberries are researched, the more impressive they look.

Flow-mediated dilation is a measurement of endothelial function (the endothelium is the inner lining of the blood vessels).

When flow-mediated dilation was measured in healthy men after blueberry flavonoid intake, the researchers found a dose-dependent increase up to an intake of 766 mg polyphenols (Rodriguez-Mateos A, et.al., 2013). The increase was seen from 1-6 hours after the intake.

Blueberries can be used to help protect the blood vessels from damage as the following study shows.

Human aortic endothelial cells showed a reduced expression of inflammatory markers after being exposed to substances found from blueberry consumption (Cutler BR, et.al., 2018).

100 g of blueberries twice daily would give you protection the whole day. While fresh blueberries are expensive, frozen blueberries are better priced.  Adding blueberries to your diet daily would give you these benefits.

References

Cutler BR, Gholami S, Chua JS, Kuberan B, Anandh Babu PV.Blueberry metabolites restore cell surface glycosaminoglycans and attenuate endothelial inflammation in diabetic human aortic endothelial cells. Int J Cardiol. 2018 Jun 15;261:155-158.

Rodriguez-Mateos A, Istas G, Boschek L, Feliciano RP, Mills CE, Boby C, Gomez-Alonso S, Milenkovic D, Heiss C,Circulating anthocyanin metabolites mediate vascular benefits of blueberries: insights from randomized controlled trials, metabolomics, and nutrigenomics. J Gerontol A Biol Sci Med Sci. 2019 Feb 16. pii: glz047.

Rodriguez-Mateos A, Rendeiro C, Bergillos-Meca T, Tabatabaee S, George TW, Heiss C, Spencer JP.Intake and time dependence of blueberry flavonoid-induced improvements in vascular function: a randomized, controlled, double-blind, crossover intervention study with mechanistic insights into biological activity. Am J Clin Nutr. 2013 Nov;98(5):1179-91.

 

 

Learn to Eat Program

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

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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

 

 

Learn to Eat Program

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

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This function is involved in a variety conditions from viral diseases to heart disease, stroke and diabetes

Posted by on 7:25 am Cardiovascular Disease, Diet, Diseases, Eating, General Health, Green tea, Health, Nut consumption, Stay healthy, The Learn to Eat Plan, Vegetables, Wellness | 0 comments

Vascular endothelial cells line the entire circulatory system, from the heart to the smallest capillaries.  

The endothelium is the inner layer of the blood vessels and is extremely important.

When the endothelium is functioning normally, it helps to regulate blood clotting, assists the body’s immune response, controls the volume of fluid and the amount of electrolytes and other substances that pass from the blood into the tissues, and produces dilation or constriction of the blood vessels.

The endothelium is directly involved in peripheral vascular disease, stroke, heart disease, diabetes, insulin resistance,  chronic kidney failure, tumor growth, metastasis, venous thrombosis, and severe viral infectious diseases (Rajendran P, et.al., 2013).

Free radicals can disrupt the balance of NO (Nitric Oxide), damage the endothelium, and leave it overly permeable, allowing toxins to pass into body tissues (Rubanyi GM, Vanhoutte PM. et.al., 1986).

How can you keep the endothelium healthy?

A high nutrient, low glycemic index plant based diet will go a long way.  In addition to that you can eat some blueberries.

In this double blind crossover study the researchers gave the participants blueberry flavonoids and measured flow-mediated dilation (Rodriguez-Mateos A, et.al., 2013).

They found a significant increase in flow-mediated dilation at 1-2 and 6 h after consumption of the blueberry polyphenols.

The researchers concluded that blueberry intake acutely improves vascular function in healthy men.

You can also drink green tea.

Low-mediated dilation significantly improved after drinking green tea, and has a beneficial effect on endothelial function (Alexopoulos N, et.al., 2008).

References

Alexopoulos N1, Vlachopoulos C, Aznaouridis K, Baou K, Vasiliadou C, Pietri P, Xaplanteris P, Stefanadi E, Stefanadis C.The acute effect of green tea consumption on endothelial function in healthy individuals. Eur J Cardiovasc Prev Rehabil. 2008 Jun;15(3):300-5.

Rajendran P, Rengarajan T, Thangavel J, Nishigaki Y, Sakthisekaran D, Sethi G, Nishigaki I.The vascular endothelium and human diseases. Int J Biol Sci. 2013 Nov 9;9(10):1057-69.

Rodriguez-Mateos A1, Rendeiro C, Bergillos-Meca T, Tabatabaee S, George TW, Heiss C, Spencer JP.Intake and time dependence of blueberry flavonoid-induced improvements in vascular function: a randomized, controlled, double-blind, crossover intervention study with mechanistic insights into biological activityAm J Clin Nutr. 2013 Nov;98(5):1179-91.

Rubanyi GM, Vanhoutte PM. Superoxide anions and hyperoxia inactivate endothelium-derived relaxing factor.Am J Physiol. 1986 May;250(5 Pt 2):H822-7.

 

 

 

Learn to Eat Program

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

Read more…

What type of protein is best if you want to live longer?

Posted by on 7:32 am Cardiovascular Disease, Diet, Eating, General Health, Health Risk, Nut consumption, The Learn to Eat Plan, Tissue Recovery Blog, Vegetables, Wellness | 0 comments

Does the source of protein really matter as long as we get an adequate supply?

That’s exactly what the researchers of the following study investigated.  85 013 women and 46 329 men, a total of 131342 participants were included in this research (Song M, et.al., 2016).

They examined the associations of animal and plant protein intake with the risk for mortality.

The median protein intake, as assessed by percentage of energy, was 14% for animal protein  and 4% for plant protein.

The researchers concluded that high animal protein intake was positively associated with cardiovascular mortality, and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor.

The worst form of protein was processed red meat.

If you want to improve your odds of living longer, plant protein is what you should eat.

A common trait for populations known to live longer, is that they eat very little animal protein, they only do it occasionally.

Research has also documented that we don’t need a lot of protein. It’s a common misconception that we need a Iot, most people in the western world unless they are vegetarians, eat more protein than they need.

If you eat a plant based diet which includes beans, nuts and seeds, you will not get more protein than you need, but you will get enough.

Reference

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL, Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality.JAMA Intern Med. 2016 Oct 1;176(10):1453-1463.

 

 

 

Learn to Eat Program

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

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Is fat from dairy like butter and cheese decreasing or increasing cardiovascular risk?

Posted by on 9:25 am Body fat, Cardiovascular Disease, Cholesterol, Diet, Eating, Fat, General Health, Stay healthy, The Learn to Eat Plan, Tissue Recovery Blog, Wellness | 0 comments

Fat from butter and cheese is mainly saturated fat. We used to be warned about saturated fat and it was recommended to reduce the intake of saturated fat because it increased the risk of cardiovascular disease. Now many are recommending to eat saturated fat claiming it is healthy, and that it will not increase cardiovascular risk.
So what does the science say?

When 43,652 men and 87907 women and another 90675 women were followed for several years, a total of 5,158,337 person-years of follow-up, this was the results (Chen M, et.al., 2016).

The replacement of 5% of energy intake from dairy fat with an equivalent energy intake from polyunsaturated fat was associated with 24% reduction in cardiovascular risk. You find polyunsaturated fat in some fish like salmon, nuts, seeds and vegetables.

Are all saturated fats producing the same results? This is the results when extra virgin coconut oil, extra virgin olive oil and unsalted butter were compared (Khaw KT, et.al., 2018).

LDL cholesterol was significantly increased on butter compared with coconut oil and olive oil. LDL is the harmful lipoprotein and is associated with increase cardiovascular risk.

It’s interesting while coconut oil is a source of saturated fat, it did not increase LDL like butter.  The coconut oil needs to be processed in such a way that the nutrients are still intact because there is other research showing it may increase LDL.

References

Chen M, Li Y, Sun Q, Pan A, Manson JE, Rexrode KM, Willett WC, Rimm EB, Hu FB.Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults.Am J Clin Nov;104(5):1 209-1217. Nutr.2016 Nov;104(5):1209-1217.

Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG.Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women.BMJ Open. 2018 Mar 6;8(3):e020167.

 

 

Learn to Eat Program

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

Read more…

Does milk help prevent fractures?

Posted by on 9:28 am Anti-aging, Bone density, bone loss, Diet, Diseases, Eating, General Health, The Learn to Eat Plan | 0 comments

Milk is by most people believed to help support bone formation and reduce the risk for fractures, but is that true?

The following research investigated milk intake and the risk of mortality and fractures in women and men (Michaelsson K, et.al., 2014).

This study was done in Sweden and included 61,433 women and 45,339 men. The average follow up for the women was 20.1 year and for the men 11.2 years.

High milk intake was associated with higher mortality for both women and men, and with a higher fracture

incidence in women.

It’s common to recommend milk for teenagers to promote increased bone mass.

To determine whether milk consumption during teenage years influences the risk of hip fracture in older adults, the researchers of this study included both women and men and did 22 years of follow-up (Feskanich D, et.al., 2014).

After controlling for known risk factors and current milk consumption, each additional glass of milk per day during teenage years was associated with a significant 9% higher risk of hip fracture in men.

It was concluded that greater milk consumption during teenage years was not associated with a lower risk of hip fracture in older adults.

These studies were population studies using food frequency questionnaires which is not as accurate as double blinded research comparing 2 groups.

However, when the research includes large population groups and both show the same results, it’s worthwhile to pay attention to the results.

References

Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. Milk intake and risk of mortality and fractures in women and men: cohort studies.BMJ. 2014 Oct 28;349:g6015.

Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatr. 2014 Jan;168(1):54-60.

 

 

Learn to Eat Program

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

Read more…