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Your Road to Wellness

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How long does it take to reduce cardiovascular risk by changing what you eat?

Posted by on 9:00 am Blood Pressure, Cholesterol, Diet, Eating, General Health, Health, Health Risk, Research, Stay healthy | 0 comments

 

How long does it take to reduce cardiovascular risk by changing what you eat?

 

 

This research was conducted to investigate the effect on cardiovascular risk factors using only
food (McDougall J, et.al., 2014).
1615 people participated in this research.
The protocol was implemented for only 7 days, and measurements of weight, blood pressure,
blood sugar, and blood lipids were measured at the start of the study and 7 days later.
The participants consumed a low-fat (≤10% of calories), high-carbohydrate (~80% of calories),
plant-based diet.
Most antihypertensive and antihyperglycemic medications were reduced or discontinued at the
beginning of the study.

 

 

After 7 days the average weight loss was 1.4 kg, total cholesterol decreased by an
average of 29 mg/dl, systolic blood pressure decreased on average by 18 mm Hg,
diastolic blood pressure by an average of 10 mm Hg, and blood glucose by an average of
11 mg/dL.

 

 

This was implementing a plant based vegan diet.
Most people think it will take quite a while to see changes on laboratory tests from dietary
changes, but as you can see, that is not the case at all. You just have to follow an effective
protocol.

Reference:

McDougall J1, Thomas LE, McDougall C, Moloney G, Saul B, Finnell JS, Richardson K,
Petersen KM. Effects of 7 days on an ad libitum low-fat vegan diet: the McDougall Program
cohort. Nutr J. 2014 Oct 14;13:99. doi: 10.1186/1475-2891-13-99.

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.

To get your bottle, click here.

Can a simple thing like this help us stay healthier as we get older?

Posted by on 2:29 pm Anti-Aging, Cholesterol, Fish Oil, Flaxseeds, General Health, Low glycemic meals, Omega-3, fish oil, Research, Stay healthy, Supplements | 0 comments

There is not much point in living a very long life if we don’t feel and function good.  So what can you do to improve your odds of staying healthy? A low glycemic index, high nutrient plant based diet and regular exercise would help you do that, but you probably already know that.

According to this research it can be quite easy to improve your odds of staying healthy as you get older by just adding one simple thing (Lai HT, et.al., 2018).  The study participants were 2622 adults with an average age of 74.4 years. They were healthy at the start of the study and were followed for 15 years.

The phospholipids of omega 3 fatty acids from both plant sources and seafood were measured in the blood.  The results showed that higher levels of long chain omega 3 fatty acids from seafood were associated with an 18% lower risk of unhealthy ageing.  The researchers wrote that the findings support guidelines for increased dietary consumption of omega 3 fatty acids.

You can eat fish a couple of times a week, but fish is getting more and more polluted.  You can, however, decrease your exposure to these pollutants and instead use high quality fish oil capsules which has been verified to contain lower levels of pollutants.

You can raise your blood levels of omega 3 fatty acids by taking capsules as long as it is a product that has high enough levels of these fatty acids, it’s not more difficult than that.

Reference

Lai HT, de Oliveira Otto MC, Lemaitre RN, McKnight B, Song X, King IB, Chaves PH, Odden MC, Newman AB, Siscovick DS, Mozaffarian D. Serial circulating omega 3 polyunsaturated fatty acids and healthy ageing among older adults in the Cardiovascular Health Study: prospective cohort study. BMJ. 2018 Oct 17;363:k4067.

 

 

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

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

Get your bottle here.

Do you want to react less to anxiety provoking stimuli?

Posted by on 1:55 am Anti-Aging, Blood Pressure, Breathing, Happiness, Meditation, Stay healthy, Stress, Wellness | 0 comments

The world can be a stressful place, and that is most likely not going to change anytime soon.

The solution is to get to a state where we are not affected much by things that cause most people to react with anxiety.

Is that possible or just wishful thinking?

According to the following research it is possible with practice.

In this study, participants who practiced Loving-Kindness Meditation were compared with a group new to meditation (Chen C, et.al., 2018).

Both groups were exposed to anxiety provoking images as well as images to evoke happiness. They had their anxiety scores assessed and their amygdala scanned for a reactivity response.

This is what the researchers found.

The participants that had practiced meditation longer had a weaker amygdala response to fear and also lower anxiety scores.

The same group also had a stronger positive functional connectivity with the ventrolateral prefrontal cortex to happiness.

The vagus nerve may be a part of the neurophysiological response to meditation (Gerritsen RJS, Band GPH, 2018).  It is well worth it to take time to regularly practice meditation.

References

Chen C, Chen YC, Chen KL, Cheng Y. Atypical Anxiety-Related Amygdala Reactivity and Functional Connectivity in Sant Mat Meditation. Front Behav Neurosci. 2018 Dec 4;12:298.

Gerritsen RJS, Band GPH, Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018 Oct 9;12:397.

 

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Want to slow down brain atrophy?

Posted by on 5:46 am Anti-Aging, Cognition, Dementia, Fish Oil, Flaxseeds, General Health, Stay healthy, Supplements, Vitamin B, Vitamin B12, Vitamins | 0 comments

Most likely everybody would like to slow down brain atrophy.  Who wouldn’t like more brain power? But is that even possible?  Take a look at the results from this research.

168 elderly people (≥70 y) with mild cognitive impairment were included and randomly assigned to either a placebo group or to a group taking a high-dose of B vitamins.

This is what they  took daily, 0.8 mg of folic acid, 20 mg of vitamin B-6, and 0.5 mg of vitamin B-12 (Jernerén F, et.al., 2015).

The participants underwent cranial magnetic resonance imaging scans when they started and 2 years later. The omega 3 fatty acid levels of EPA and DHA was also measured.

This what the researchers found.

The B vitamin treatment slowed the average atrophy rate by 40.0% compared with the placebo group. This happened however only in the participants who had high levels of omega 3 fatty acids at the start of the study.

Another study investigating cognitive decline in 266 participants 70 years or older found similar interesting results (Oulhaj A, et.al., 2016).

When omega-3 fatty acid concentrations are low, treatment with B vitamins had no effect on cognitive decline, but when omega-3 levels were in the upper normal range, B vitamins slowed cognitive decline.

Eating a lot of fish is not a good way anymore to increase your omega 3 fatty acid levels because all fish is now contaminated. A better choice is to use a high quality fish oil with high amounts of EPA and DHA, since that would not expose you to the same levels of contaminants.

It is also a good idea to take a B-complex formula that has the metabolite of folic acid, 5-methyltetrahydrofolate, because many people does not metabolize folic acid effectively.

References

Jernerén F, Elshorbagy AK, Oulhaj A, Smith SM, Refsum H, Smith AD. Brain atrophy in cognitively impaired elderly: the importance of long-chain ω-3 fatty acids and B vitamin status in a randomized controlled trial. Am J Clin Nutr. 2015 Jul;102(1):215-21.

Oulhaj A, Jernerén F, Refsum H, Smith AD, de Jager CA.Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. J Alzheimers Dis. 2016;50(2):547-57.

 

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.

To get your bottle, click here.

 

 

 

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

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

Get your bottle here.

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.

Read more…