Your Road to Wellness

General Health

Osteoarthritis in women associated with deposits in Arteries

Posted by on Asthma, Calories, Eating, Energy, Exercise, General Health, General Health, Health Risk, Heart disease, Muscles, Nervous System, Research, Wellness, Women, Womens health | 0 comments

Research sometimes find interesting connections we usually don’t think about.

A study including 3278 women found an association between plaque in the carotid artery and osteoarthritis in the knee and hands in women (Hoeven TA,, 2013).

We know that inflammation is involved in osteoarthritis, even if it is less severe than in rheumatoid arthritis.

We also know that inflammation increases the risk for cardiovascular disease. Inflammation is an important factor in depositing cholesterol and fat into the inner lining of the vascular wall.


Another interesting connection found lower magnesium levels in rheumatoid arthritis patients compared to controls (Chavan VU,, 2015).

Lower magnesium levels were also correlated with higher cholesterol and LDL, the so called bad cholesterol, and higher magnesium levels with better HDL cholesterol, the good cholesterol. This was in cases of rheumatoid arthritis.


Magnesium has also been found to be inversely associated with osteoarthritis documented on x-rays and joint space narrowing (Zeng C,, 2015).

Glucosamine sulfate another nutritional substance has been used to treat osteoarthritis for many years.

When osteoarthritic chondrocytes (cartilage cells) and glucosamine sulfate were tested in different ways in a culture, it was found that glucosamine sulfate reduced the synthesis of proinflammatory mediators (Largo R,, 2003).

Taking magnesium and glucosamine sulfate could according to this possibly benefit both your cardiovascular system and your joints.

The best form of magnesium is an amino acid chelate like magnesium glycinate.

The most common form of magnesium is magnesium oxide, but that is a gastrointestinal irritant and can give you diarrhea when taken in higher amounts.



Chavan, V. U., Ramavataram, D. V. S. S., Patel, P. A., & Rupani, M. P. (2015). Evaluation of serum magnesium, lipid profile and various biochemical parameters as risk factors of cardiovascular diseases in patients with rheumatoid arthritis. Journal of clinical and diagnostic research: JCDR, 9(4), BC01.

Hoeven, T. A., Kavousi, M., Clockaerts, S., Kerkhof, H. J., van Meurs, J. B., Franco, O., … & Bierma-Zeinstra, S. (2012). Association of atherosclerosis with presence and progression of osteoarthritis: the Rotterdam Study. Annals of the rheumatic diseases, annrheumdis-2011.

Largo R, Alvarez-Soria MA, Díez-Ortego I, Calvo E, Sánchez-Pernaute O, Egido J, Herrero-Beaumont G. Glucosamine inhibits IL-1beta-induced NFkappaB activation in human osteoarthritic chondrocytes.Osteoarthritis Cartilage. 2003 Apr;11(4):290-8.

Zeng C, Li H, Wei J, Yang T, Deng ZH, Yang Y, Zhang Y, Yang TB, Lei GH. Association between Dietary Magnesium Intake and Radiographic Knee Osteoarthritis. PLoS One. 2015 May 26;10(5):e0127666.





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3 Important Benefits of Flax Seeds

Posted by on Anti-Aging, Anti-aging, Antioxidents, Blood Pressure, Bloodsugar, Body fat, Bone density, bone loss, Diabetes, Flaxseeds, General Health, General Health, Glucose, Green tea, Happiness, HDL, HDL Level, Health, Health Risk | 0 comments


One of the impressive health benefits of flax seeds is the ability to decrease blood pressure (Rodriguez-Leyva D,, 2013).

In a double-blinded, placebo-controlled study, 30 g of flax seeds daily for 6 months reduced the systolic blood pressure of 10 mm Hg and the diastolic blood pressure with 7 mm Hg.

 This is as good as some blood pressure medications, and instead of side-effects, you get even additional benefits.

13 g of flax seeds daily has shown to decrease blood glucose and insulin and improve insulin sensitivity in obese individuals with pre-diabetes (Hutchins AM,, 2013).

Flax seeds can also lower cholesterol. 

In just 7 days a drink made of flax seeds lowered total cholesterol by 12% and LDL cholesterol (the bad cholesterol) 15% (Kristensen M,, 2012).

Even if many people are not aware of these health benefits, it’s been known for a long time that flax seeds can reduce total cholesterol, LDL and decrease the blood glucose after a meal (Cunnane SC,, 1993).


It is very important to keep the blood glucose in a good range even after a meal, it is not enough to only have good fasting blood glucose.

I recommend grinding 2 tablespoons of flax seeds in a coffee grinder and put them in a glass with water, stir it and drink it thick. You can of course also sprinkle it on food, like a salad if you prefer.



Cunnane, S. C., Ganguli, S., Menard, C., Liede, A. C., Hamadeh, M. J., Chen, Z. Y., … & Jenkins, D. J. (1993). High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humansBritish Journal of Nutrition69(2), 443-453.

Hutchins, A. M., Brown, B. D., Cunnane, S. C., Domitrovich, S. G., Adams, E. R., & Bobowiec, C. E. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study. Nutrition research33(5), 367-375.

Kristensen, M., Jensen, M. G., Aarestrup, J., Petersen, K. E., Søndergaard, L., Mikkelsen, M. S., & Astrup, A. (2012). Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but the magnitude of the effect depends on food typeNutrition & Metabolism9(1), 8.

Rodriguez-Leyva, D., Weighell, W., Edel, A. L., LaVallee, R., Dibrov, E., Pinneker, R., … & Pierce, G. N. (2013). Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive PatientsNovelty and Significance. Hypertension62(6), 1081-1089.

What Else Than Food Can You Use To Reduce Inflammation?

Posted by on General Health, Inflammation | 0 comments

I suggest that you make some changes to the way you eat first, and then implement the following strategy.
Add curcumin to your regime.


Curcumin has shown to reduce several inflammatory markers, one of them is TNF-alpha common to find elevated in many inflammatory conditions (Aggarwal BB,, 2013).

Another common inflammatory marker shown to be reduced by curcumin is IL-6 (Derosa G,, 2016).

Research also indicates that curcumin may reduce the inflammatory marker C-reactive protein, but the effect is dependent on the bioavailability of the preparation (Sahebkar A, 2014).

Since regular curcumin is not well absorbed, you need to be sure that the formula you use has much better bio-availability. That can make a big difference in the results you see.

With inflammation, you will also find increased free radical damage of tissue. For that reason, I also suggest that you take an effective antioxidant.

The most effective antioxidant you can take in my opinion is S-Acetyl Glutathione. The body is making glutathione, but it is making less as we get older, and the body is using more.

Glutathione plays an important role in the antioxidant defense and it also regulates the immune system.

Since glutathione deficiency contributes to oxidative stress, it plays a key role in both aging and the pathogenesis of many diseases (Wu G,, 2004).

Inhibited glutathione synthesis induces a neuroinflammatory response (Lee M,, 2010). This is another reason why it is important to support intra cellular glutathione levels. S-Acetyl Glutathione has shown to transfer into the cells where it is needed for protection from oxidative stress (Cacciatore I,, 2010).

That’s the type of glutathione you need to take since regular glutathione is oxidized (destroyed) in the stomach and very little is absorbed.





Lee, M., Cho, T., Jantaratnotai, N., Wang, Y. T., McGeer, E., & McGeer, P. L. (2010). Depletion of GSH in glial cells induces neurotoxicity: relevance to aging and degenerative neurological diseases. The FASEB Journal, 24(7), 2533-2545.

Wu, G., Fang, Y. Z., Yang, S., Lupton, J. R., & Turner, N. D. (2004). Glutathione metabolism and its implications for health. The Journal of nutrition, 134(3), 489-492.

Sahebkar, A. (2014). Are Curcuminoids Effective C‐Reactive Protein‐Lowering Agents in Clinical Practice? Evidence from a Meta‐Analysis. Phytotherapy research, 28(5), 633-642.

Derosa, G., Maffioli, P., Simental-Mendía, L. E., Bo, S., & Sahebkar, A. (2016). Effect of curcumin on circulating interleukin-6 concentrations: a systematic review and meta-analysis of randomized controlled trials. Pharmacological research, 111, 394-404.

Aggarwal, B. B., Gupta, S. C., & Sung, B. (2013). Curcumin: an orally bioavailable blocker of TNF and other pro‐inflammatory biomarkers. British journal of pharmacology, 169(8), 1672-1692.

Cacciatore, I., Cornacchia, C., Pinnen, F., Mollica, A., & Di Stefano, A. (2010). Prodrug approach for increasing cellular glutathione levels. Molecules, 15(3), 1242-1264.

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Your blood platelets can cause both blood clots and inflammation.

Posted by on General Health | 0 comments

We know blood platelets form blood clots, but they are also involved in producing inflammation.

Inflammation is a risk factor for cardiovascular disease and is especially dangerous when the endothelial cells (which lines the blood vessels) get inflamed.

The platelets are involved in that.

The platelets can also be involved in other inflammatory conditions like arthritis (Alexandru N, et al.  2012).

You don’t want your platelets to form blood clots when it’s not needed, because that could kill you.

Neither do you want your blood to be so thin or clot so slowly that you bleed too easily either, because then you may bleed to death or get a stroke.

Medications for preventing blood clots come with an increased risk of bleeding and are not something you want to use unless there is a very good reason for it; for example, in cases where you have a blood clot.

These drugs are not designed for general prevention.

So is there anything you can do to help your platelets function optimally?

There actually is, you can eat certain types of food.

In particularly there is one food that is standing out for its ability to affect clotting and protect the endothelium, and that is tomatos (Palomo I, et al. 2012).

What’s interesting is that tomato’s provide cardio protective effects, but without prolonging the bleeding time (O’Kennedy N, et al. 2006).

No side effects.

It can’t be better than that, no drugs can do what tomato’s can.

You can eat them raw, or you can use them prepared.

Tomato extract equivalent to 6 tomatoes significantly inhibited platelet aggregation after 3 hours, and it lasted for more than 12 hours.

Alexandru N1, Popov D, Georgescu A. Platelet dysfunction in vascular pathologies and how can it be treated. Thromb Res. 2012 Feb;129(2):116-26. doi: 10.1016/j.thromres.2011.09.026. Epub 2011 Oct 27.
O’Kennedy N1, Crosbie L, van Lieshout M, Broom JI, Webb DJ, Duttaroy AK. Effects of antiplatelet components of tomato extract on platelet function in vitro and ex vivo: a time-course cannulation study in healthy humans. Am J Clin Nutr. 2006 Sep;84(3):570-9.
Palomo I1, Fuentes E, Padró T, Badimon L. Platelets and atherogenesis: Platelet anti-aggregation activity and endothelial protection from tomatoes (Solanum lycopersicum L.). Exp Ther Med. 2012 Apr;3(4):577-584. Epub 2012 Feb 9.

smiling womanLearn to Eat: Recommendations that work. This is not a regular diet program.

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Is alcohol really healthy?

Posted by on General Health | 0 comments

For a while now alcohol has been promoted as healthy as long as it is consumed in moderation, 1-2 glasses of red wine a day or 1 drink a day.

In particular, red wine is supposed to be healthy because of the resveratrol.

Some people even believe getting the resveratrol from red wine is more beneficial than getting it from supplements.

That belief, however, may be created more by the desire to drink wine, than any real evidence.

New research indicates instead that low volume alcohol consumption does not provide any health benefits at all (Stockwell T, et al. 2016).

The reason is that most of the research showing benefits was biased, low quality studies.

The low volume drinkers were compared to unhealthy non drinkers which would not be expected to live as long as the healthy groups.

When that was taken into consideration there were no benefits of low volume alcohol consumption.

Alcohol is a toxin the liver has to detoxify, and even at low consumption it increases the risk for certain cancers.

If you want to drink alcohol sometimes, do so and enjoy it, but don’t be fooled into thinking that it is healthy.

Want to drink something healthy, try water.

Stockwell T1,2, Zhao J1, Panwar S3, Roemer A1, Naimi T4, Chikritzhs T3,2. Do “Moderate” Drinkers Have Reduced Mortality Risk? A Systematic Review and Meta-Analysis of Alcohol Consumption and All-Cause Mortality. J Stud Alcohol Drugs. 2016 Mar;77(2):185-98.

Can you change the way you react to stress?

Posted by on General Health, Meditation | 0 comments

We can’t always change our environment to what we would ideally like it to be.

The solution is to instead train ourselves so stressful situations don’t affect us adversely.

This means you would be more stress resistant.

Research has shown that this can be done, and it does not take a long time to see significant results (Duchemin AM, et al. 2015).

Personnel from a surgical intensive care unit were put into a stress reduction intervention group or a control group. The study took 8 weeks and biological markers of stress were measured one week before and one week after the study. The intervention consisted of meditation, gentle yoga and music.

The results documented that levels of salivary alpha-amylase (a measure of sympathetic activation of the nervous system) significantly decreased after practicing for 8 weeks. It was also found a positive correlation between salivary alpha-amylase and work burnout scores.

You can be in control of how you feel, instead of letting stress control you. Just find an effective way to practice meditation.

Duchemin AM1, Steinberg BA, Marks DR, Vanover K, Klatt M. A small randomized pilot study of a workplace mindfulness-based intervention for surgical intensive care unit personnel: effects on salivary α-amylase levels. J Occup Environ Med. 2015 Apr;57(4):393-9. doi: 10.1097/JOM.0000000000000371.


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