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Your Road to Wellness

General Health

This mineral can influence muscle strength, be sure you get enough of it!

Posted by on 9:15 am BMJ Formula, General Health, General Health, Intensity Training, Joint health, magnesium, Muscles, Supplements | 0 comments

This mineral can influence muscle strength, be sure you get enough of it!

 

 

We lose minerals when we perspire. Hot weather and exercise will for that reason make us lose
more.

Some minerals are also more important than others. Magnesium is one of the most important
ones and many people don’t get enough of it.

Magnesium is involved in energy metabolism and numerous enzymatic reactions.

 

 

Athletes often don’t get enough magnesium to compensate for what they lose. This study investigated the impact magnesium can have on muscle strength in elite male
basketball, handball, and volleyball players (Santos DA, et. al, 2011).

It was found that the intake of magnesium was directly associated with maximal isometric
trunk flexion, rotation, and handgrip strength.

Magnesium does not only work for athletes.
The following research included 1138 men and women with an average age of 66.7 years
(Dominguez LJ, et.al., 2006).

The participants were evaluated by testing grip strength, lower-leg muscle power, knee
extension torque, and ankle extension isometric strength.

The researchers found that blood levels of magnesium were significantly associated with
muscle strength and performance as evaluated with the above tests.

 

strength

 

Magnesium in the form of an amino acid chelate is a good choice since it is both well tolerated
and better absorbed than the more common form of magnesium oxide which can cause GI
irritation.

References:

Dominguez LJ, Barbagallo M, Lauretani F, Bandinelli S, Bos A, Corsi AM, Simonsick EM,
Ferrucci L. Magnesium and muscle performance in older persons: the InCHIANTI study. Am J
Clin Nutr. 2006 Aug;84(2):419-26.
Santos DA, Matias CN, Monteiro CP, Silva AM, Rocha PM, Minderico CS, Bettencourt Sardinha
L, Laires MJ. Magnesium intake is associated with strength performance in elite basketball,
handball and volleyball players. Magnes Res. 2011 Dec;24(4):215-9.

 

BMJ

 

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BMJ Bones, Muscles, and Joints

 

 

 

 

One good reason it is important to have a low omega 6 to omega 3 fatty acid ratio

Posted by on 10:00 am Fish Oil, Flaxseeds, General Health, HDL, HDL Level, Health Risk, Omega-3, fish oil, telomeres, Wellness | 0 comments

Both omega 3 and omega 6 fatty acids are essential which means we have to get them through the diet, since the body cannot make them.  The omega 6 fatty acid intake is quite a bit higher than the omega 3 intake the way most people eat now.

Omega 6 fatty acids are precursors for arachidonic acid which again is a part of the inflammatory cascade which is producing the inflammatory cytokines (substances). The omega 3 fatty acids are more known for reducing inflammation.

Both of these fatty acids are important and they are incorporated into the cell membranes.

The following research is interesting because it measured telomere length as it relates to aging, and how this is affected by the ratio of omega 6 to omega 3 fatty acids (Kiecolt-Glaser JK, et.al., 2013).

Telomeres are the caps at the end of each strand of DNA that protect our chromosomes. If DNA strands become damaged our cells will not function properly.  Longer telomeres are generally related to better health.

This was a double-blind four-month study, and included 106 healthy sedentary overweight middle-aged older adults who received either 2.5g/day, l.25g/day or a placebo capsule for 4 months. Oxidative stress and telomere length were measured.

The researchers found that oxidative stress was reduced, and that telomere length increased with decreasing omega 6 to omega 3 fatty acid ratio.   This data suggests that a lower omega 6 to omega 3 fatty acid ratio can impact cell aging.

Other research has documented that omega 3 fatty acids also reduce inflammation.

The omega 3 fatty acids used in this research were from fish oil and had a high amount of EPA.

Reference

Kiecolt-Glaser JK. Brain Behav Immun. 2013 Feb;28:16-24, Epel ES, Belury MA, Andridge R, Lin J, Glaser R, Malarkey WB, Hwang BS, Blackburn E. Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A randomized controlled trial. Brain Behav Immun. 2013 Feb;28:16-24.

 

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.

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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.

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.

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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.

Click here to improve your bone, muscle, and joint health!

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…