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General Health

Can your blood glucose regulation affect your memory?

Posted by on 12:45 pm Bloodsugar, Cognition, Dementia, Diabetes, Diet, Eating, General Health, Glucose, Health Risk, Insulin resistance, Memory, Wellness | 0 comments

This study investigated how the ability to control the levels of blood glucose was related to mood and cognition (Young H, Benton D, 2014).

155 adults, aged 45-85 years,  without a diagnosis of diabetes, were given an oral glucose tolerance test and cognitive tests. 

The researchers found that those with poorer glucose tolerance forgot more words and had slower decision times, but only if they were 61 years or older. 

The next study on the same topic included 93 healthy male and female non-diabetic participants who ranged in age from 55 to 88 years (Messier C, 2010). 

The researchers measured cognitive function as well as other things. The participants also had a glucose tolerance test during which glucose and insulin were measured.This was done after drinking a saccharin solution and on another occasion after drinking a glucose solution (50 g).

The results showed that progressively worse glucose regulation predicted poorer performance on measures of working memory and executive function.

The researchers stated that the results suggest that cognitive functions may be impaired before gluco-regulatory impairment reaches levels consistent with a type 2 diabetes diagnosis.

The change from being insulin sensitive to being insulin resistant is a gradual process. This shows that it is really important to keep your blood glucose at a low and normal level not only after you have fasted, but also after eating. Ideally it should be below 90 two hours after a meal.

The sooner you  implement strategies to stay insulin sensitive the better it is.

You can stay insulin sensitive by making changes to the way you eat and by incorporating exercise into your routine.

References

Messier C, Tsiakas M, Gagnon M, Desrochers A. Effect of age and glucoregulation on cognitive performance. J Clin Exp Neuropsychol. 2010 Oct;32(8):809-21.

Young H, Benton D.The nature of the control of blood glucose in those with poorer glucose tolerance influences mood and cognition. Metab Brain Dis. 2014 Sep;29(3):721-8.

 

 

 

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Based on the most effective scientific strategies, this program was created to help
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This is affected by too little quality sleep

Posted by on 8:03 am General Health, Research, Sleep, Wellness | 0 comments

The following was a small study, but it is interesting because the participants were young females and males with an average age of 28.8 years (Montesinos L, et.al., 2018).

Their average body mass index was 23.4 and their resting heart rate was 63.1 which are considered good.  Sleep and balance were assessed over two days, and balance was assessed in a gait lab.

Even in young people like, this decreased sleep quality for only a short time was causing problems.

The participants with a day-to-day deterioration in sleep quantity and quality saw significant changes in balance.  

Sleep quantity and quality were defined by decreased duration and increased fragmentation, increased night time activity and decreased heart rate variability.  As more and more research is done in the area of sleep, we discover how important sleep really is, even balance is affected by sleep. Maybe that’s one of the reasons why some people lose their balance as they get older.

If you have problems relaxing, try meditation, especially in the evening in a room without bright light.

Reduce your exposure to bright light and light from computer screens some time before you go to bed.   Exposure to bright light in the evening can alter your circadian rhythm and affect the release of the hormone melatonin, making it more difficult to get quality sleep.

Reference

Montesinos L, Castaldo R, Cappuccio F, Pecchia L, Day-to-day variations in sleep quality affect standing balance in healthy adults. Sci Rep. 2018 Nov 30;8(1):17504.

 

 

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Antioxidants in joint fluid are reduced in osteoarthritis. This is what you can do.

Posted by on 6:50 am Antioxidents, Arthritis, Exercise, General Health, Joint health, Supplements, Supplements for Conditions, Supplements List | 0 comments

Excess reactive oxygen species and oxidative damage have been associated with the pathogenesis of osteoarthritis.  Joint fluid from patients with osteoarthritis is characterized by significantly decreased extracellular superoxide dismutase (SOD) levels, a significantly decreased glutathione level, and ascorbate when compared to knee joints with intact cartilage (Regan EA, et.al., 2008).

SOD is one of the body’s antioxidant enzymes and glutathione is the body’s most effective antioxidant.  These changes in joint fluid antioxidants are likely to accelerate the oxidative damage of the cartilage.

The body needs copper, zinc, and manganese to produce SOD, so one of the things you can do to help prevent cartilage degeneration is to take these minerals.  The glutathione level was also reduced, and you can also take S-Acetyl Glutathione to increase cellular glutathione (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.

Regan EA, Bowler RP, Crapo JD.Joint fluid antioxidants are decreased in osteoarthritic joints compared to joints with macroscopically intact cartilage and subacute injuryOsteoarthritis Cartilage. 2008 Apr;16(4):515-21.

 

 

 

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

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You may know that you need calcium, but maybe you have heard that taking calcium may cause calcification of blood vessels.

Taking calcium by itself is not a good idea. You need to take calcium in a formula that includes multiple nutrients, and it needs to include magnesium. That’s one of the reasons the BMJ contains a large amount of magnesium in a very well absorbed form.

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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.

 

 

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Based on the most effective scientific strategies, this program was created to help
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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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Click here to find out more!