Your Road to Wellness

Waist circumference

Increased waist, increased risk for Tendinopathy.

Posted by on 10:20 am Inflammation, Tendinopathy, Waist circumference | 0 comments


Why would having a bigger waist increase your risk for tendinopathy?

The reason is low grade inflammation. The fat we carry around the waist is metabolically active and is contributing to inflammation. Even when the additional stress from added weight is accounted for, where you carry that weight makes a difference.

This was the case even among competitive volley ball players who are in better shape than the average person.

Male players with a waist circumference of more than 83cm (which is 32.6 inches) had approximately 74% probability of abnormal imaging of one or both Achilles tendons(Malliaras P, et al. 2007). Players with a waist circumference below 83cm had only a probability of 15%.

This is how important low grade inflammation is.

You don’t have to have any other visible signs of this type of inflammation, but now you know one way of detecting it.

The authors of the below referenced article state that prolonged systemic , low grade inflammation and impaired insulin sensitivity act as a risk factor for a failed healing response after an acute tendon insult and predispose to the development of chronic overuse tendinopathies(Del Buono A, et al. 2011).

What about free radical damage?

Reactive oxygen species, together with other factors, may influence tendon integrity and contribute to the development of tendinopathies(Longo UG, et al. 2008).

This is what you can do.

In addition to eating an anti-inflammatory diet as outlined before, you can take curcumin, which has shown to reduce inflammation without the side effects of anti-inflammatory drugs. Just be sure that what you take is better absorbed than regular curcumin because that is not absorbed well.

To reduce free radical damage the right form of glutathione is a great antioxidant.  Most of the glutathione on the market comes in the form of reduced glutathione which is oxidized in the stomach (destroyed) and for that reason is not going to work very well(Allen J, Bradley RD, 2011). S-Acetyl Glutathione on the other hand is not damaged in the stomach and gets to the tissue it is supposed to protect.

It is a very effective antioxidant.

Better Curcumin

Better CurcuminResearch has documented the many benefits of curcumin (found in turmeric spice), but regular curcumin is hard to absorb. Our formula improves the intake of this beneficial substance into the cells.

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 Effective S-Acetyl GlutathioneEffective S-Acetyl Glutathione TransparentGlutathione is your primary defense against aging, but regular glutathione is oxidized (destroyed in the stomach) and provides little value. S-Acetyl Glutathione is easily absorbed and provides protection.

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Allen J1, 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. doi: 10.1089/acm.2010.0716.
 Del Buono A1, Battery L, Denaro V, Maccauro G, Maffulli N. Tendinopathy and inflammation: some truths. Int J Immunopathol Pharmacol. 2011 Jan-Mar;24(1 Suppl 2):45-50.
Longo UG1, Oliva F, Denaro V, Maffulli N. Oxygen species and overuse tendinopathy in athletes. Disabil Rehabil. 2008;30(20-22):1563-71. doi: 10.1080/09638280701785643.
Malliaras P1, Cook JL, Kent PM.  Anthropometric risk factors for patellar tendon injury among volleyball players. Br J Sports Med. 2007 Apr;41(4):259-63; discussion 263. Epub 2006 Aug 18.

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Reasons we get deposits in the arteries, and how to reverse it.

Posted by on 8:00 pm Blood Pressure, Cardiovascular disease & waist-hip ratio, Cholesterol, HDL Level, Heart disease, Inflammation, Waist circumference | 0 comments

 


Several factors contribute to atherosclerosis (deposits in the arteries).

Initially the endothelium which is the inner lining of the blood vessel wall is injured. This can be caused by substances in cigaret smoke, damage from elevated glucose levels(Wang J, et al. 2014), chronic inflammation(Montecucco F, Mach F, 2008), oxidized LDL cholesterol(Trpkovic A, et al. 2014), elevated blood pressure(Hollander W,1976) and oxidative stress(Alexander RW,1995).

More and more research is now documenting chronic low grade inflammation as a major risk factor.

When the endothelium is injured inflammation is triggered and white blood cells are attracted to the area together with platelets to repair the damage. Small LDL cholesterol particles which becomes oxidized together with clotting substances (fibrinogen) and other chemicals will bind together at the site and get buried in the vascular wall (endothelium). A fibrous cap is formed on top which can work for a while, even if it obstructs part of the artery, as long as this fibrous cap does not rupture. If it rupture, this highly inflammatory mix forms a clot, and if it is big enough, it may completely obstruct the blood flow and result in a heart attack.

How do you know if you are at risk for atherosclerosis (deposits in the arteries)?

You can have lab tests done and check your fasting blood glucose, Hemoglobin A1C, hs-CRP(an inflammatory marker), cholesterol, LDL, HDL and triglycerides. You can also check LDL and HDL particle size as well as LDL particle number, and also other things if you want to be really thorough. Checking for inflammation and how many LDL particles you have in your blood are emerging as some of the more important things you should check for.

There is however also a very easy way to get an idea about the thickness of the inner layers of the the carotid artery, the intima-media. That’s the artery going up to your brain.

You can measure your waist and divide that with your height. A waist to height ratio of more than 0.5 has been found to be significantly associated with an increase in carotid intima-media thickness(Ren C, et al. 2014). This was documented  in a fairly large study of 3381 participants were the carotid artery intima-media thickness was measured with high resolution ultrasound and correlating it with waist to height measurements.

Most of us have a certain amount of buildup in the arteries.

The good news is that you can do a lot to prevent atherosclerosis and even reverse it. Research has shown that by eating the right type of food, exercising and incorporating meditation, it has been possible to reverse atherosclerosis(OrnishD, et al. 1990).

I will explain more how food can reverse atherosclerosis in the next article, but if you want to get started right away, here is a link to a program which will explain and show you how to eat by incorporating the information in the studies producing the best results.

 

 

Alexander RW1. Theodore Cooper Memorial Lecture. Hypertension and the pathogenesis of atherosclerosis. Oxidative stress and the mediation of arterial inflammatory response: a new perspective. Hypertension. 1995 Feb;25(2):155-61
Hollander W. Role of hypertension in atherosclerosis and cardiovascular disease. Am J Cardiol. 1976 Nov 23;38(6):786-800.
Montecucco F1, Mach F. New evidences for C-reactive protein (CRP) deposits in the arterial intima as a cardiovascular risk factor. Clin Interv Aging. 2008;3(2):341-9.
Ornish D1, Brown SE, Scherwitz LW, Billings JH, Armstrong WT, Ports TA, McLanahan SM, Kirkeeide RL, Brand RJ, Gould KL Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. Lancet. 1990 Jul 21;336(8708):129-33.
Ren C, Zhang J, Xu Y, Xu B, Sun W, Sun J, Wang T, Xu M, Lu J, Wang W, Bi Y, Chen Y. Association between carotid intima-media thickness and index of central fat distribution in middle-aged and elderly Chinese. Cardiovasc Diabetol. 2014 Oct 30; 13:139. doi: 10.1186/s12933-014-0139-2.
Trpkovic A1, Resanovic I, Stanimirovic J, Radak D, Mousa SA, Cenic-Milosevic D, Jevremovic D, Isenovic ER. Oxidized low-density lipoprotein as a biomarker of cardiovascular diseases. Crit Rev Clin Lab Sci. 2014 Dec 24:1-16. [Epub ahead of print]
Wang J1, Wu J1, Zhang S2, Zhang L3, Wang C1, Gao X4, Zhou Y1, Wang A1, Wu S5, Zhao X6 Elevated fasting glucose as a potential predictor for asymptomatic cerebral artery stenosis: a cross-sectional study in Chinese adults. Atherosclerosis. 2014 Dec;237(2):661-5. doi: 10.1016/j.atherosclerosis.2014.10.083. Epub 2014 Oct 23.

Can the health of the lining of your intestines affect the size of your waist?

Posted by on 8:27 am Supplements, Waist circumference, Weight | 0 comments

Woman's fingers measuring her belly fatHow big your waist is can tell you something about your risk for cardiovascular disease, the bigger the waist, the more of a risk.

Most people would also prefer to have a slim look.
 

Why do some people have a big waist? Is it just because they eat too much of the wrong food, or could there be another reason as well?

When researchers assessed intestinal permeability in normal to overweight women, they found something interesting(Gummesson A, et al, 2011).
 

Intestinal permeability is an assessment of how big particles the intestinal lining will let through and allow to be absorbed into the blood.  The researchers found that the women with a bigger waist also had increased intestinal permeability. They also found that visceral fat and liver fat were also increased with increased intestinal permeability.
 

If you want to keep a slim waist and stay healthy it is important to keep your gastrointestinal tract healthy.

There are several things you can do to improve your gastrointestinal function. I will write more about that later, but an easy thing you can do is to take a probiotic formula which there are many. Use one which is based on scientific evidence verifying the benefits.

 

 

 

Gastrointestinal support Transparent

Gastrointestinal Support

The probiotic yeast Saccharomyces boulardii has shown to exert an anti-inflammatory effect on intestinal epithelial cells (Sougioultzis S, et al. 2006). Saccharomyces has shown to significantly reduce the frequency and duration of acute diarrhea in children (Billoo AG, et al. 2006. Kurugol Z, et al. 2005). There is evidence that Saccharomyces reduces the risk of antibiotic-associated diarrhoea in children (Kotowska M, et al. 2005).

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Gummesson A1, Carlsson LM, Storlien LH, Bäckhed F, Lundin P, Löfgren L, Stenlöf K, Lam YY, Fagerberg B, Carlsson B. Obesity (Silver Spring). 2011 Nov;19(11):2280-2. doi: 10.1038/oby.2011.251. Epub 2011 Aug 18. Intestinal permeability is associated with visceral adiposity in healthy women.

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Interesting reason why you may gain fat around your waist.

Posted by on 1:35 pm Body fat, Eating, Exercise, Fat, General Health, Inflammation, Intensity Training, Waist circumference, Weight, Weight loss | 0 comments

Woman's fingers measuring her belly fatWhen you notice that you have gained fat around your waist, it usually also means that you have gained visceral fat.

Visceral fat is fat deposited around your inner organs, and is contributing to metabolic dysfunction and inflammation.

The reviewed research is very interesting because it investigated if there was a connection between an increase in waist circumference, visceral fat, and increased intestinal permeability (Gummesson A, et al. 2011). Intestinal permeability is a way to tell if we are absorbing particles into the blood that were not meant to be absorbed. The mucosal membranes of the intestinal tract are supposed to protect us from absorbing pathogens like bacteria’s and also large protein particles that were not meant to be absorbed. Our body will attempt to defend itself by triggering inflammation when we absorb particles that we are not meant to absorb.

 In this study, waist circumference and intestinal permeability were measured, and computed tomography and dual energy X-Ray were also used. A positive correlation was found between waist circumference and intestinal permeability. Visceral fat and liver fat also correlated with increased intestinal permeability.

It is important to have normal intestinal permeability and a well functioning gastrointestinal tract for many reasons, and it may also help you in keeping your waist slim.

Click here to learn how to eat to support a healthy gastrointestinal tract.

Gummesson A1, Carlsson LM, Storlien LH, Bäckhed F, Lundin P, Löfgren L, Stenlöf K, Lam YY, Fagerberg B, Carlsson B. Intestinal permeability is associated with visceral adiposity in healthy women. Obesity (Silver Spring). 2011 Nov;19(11):2280-2. doi: 10.1038/oby.2011.251. Epub 2011 Aug 18.

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Walk fast to get help with with weight loss.

Posted by on 1:00 pm BMI, Body fat, Body mass index, Exercise, Exercise, General Health, Get in shape, Lose fat, Sports performance, Vigorous Activity, Waist circumference, Weight, Weight loss | 0 comments

Running on treadmillWalking has been promoted as an easy way to lose weight and stay in shape, but is it really effective? That is exactly what the reviewed researched investigated.

The participants a total of 4511 adults aged 18-64 years were included in the study(Fan JX, et al. 2013). The body mass index (BMI) were measured and accelerometers were used to evaluate minutes per day of high intensity bouts of walking of either 10 minutes or more, or less than 10 minutes. This was compared with lower intensity walking of 10 minutes or more per day and lower intensity walking of less than 10 minutes per day.

It was found that both higher intensity short-duration or walking long-duration were related to reduced BMI or risk of overweight/obesity. Neither the short walks or the long walks of lower intensity were found to have a positive effect on BMI or risk of overweight/obesity.

The message is that even less than 10 minutes of walking per day can help you prevent weight gain if it is high intensity walking. This is another example showing that it is the intensity of the exercise you do that is important, not the time you spend doing it. The more intense you exercise, the less time you need to spend doing it.

 

 

 

Fan JX, Brown BB, Hanson H, Kowaleski-Jones L, Smith KR, Zick CD Moderate to vigorous physical activity and weight outcomes: does every minute count? Am J Health Promot. 2013 Sep-Oct;28(1):41-9. doi: 10.4278/ajhp.120606-QUAL-286. Epub 2013 Mar 4.

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Biological Aging

Posted by on 4:19 pm Anti-aging, Green tea, Happiness, Omega-3, fish oil, Waist circumference | 1 comment

Whatever your chronological age, your biological age may be more or less than that. If your chronological age is 60 years, you may biologically be only 50 if you are in good shape or it could be 70 if you are in bad shape. While there is no specific test available at this time which will exactly determine your biological age, there are several factors and tests which can give us some input to what your biological age is.
Aging at the molecular level is characterized by the progressive accumulation of molecular damage. This damage is caused by environmental and metabolically generated free radicals and is affected by nutrition and life style.

Turn on your good genes

You can’t change your genes, but you can do a lot to help turn on your good genes and quiet down our less good genes. This is quite interesting because you can improve what is called your epigenetic potential, and also the potential of your future children.

Amazing Story

This is what Dr. Bygren from Sweden and Dr. Pembrey from England discovered in their research. Dr. Bygren went back through old medical records and compared data from years when people were starving, due to poor harvest, to data from years when they were overeating. He found that the children and the grandchildren of the people who had been overeating died an average of 6 years earlier than the children and grandchildren whose parents and grandparents had been starving.  (Bygren LO, et al. 2001, Pembrey ME, et al. 2006)
Dr. Pembrey, in his research, found that the sons of fathers who were early smokers had a significantly higher body mass index than other boys by age 9.
These data are very interesting and the good news is that you have control over several factors affecting how you will age and your biological age.

Recommendations

People who eat closer to the Mediterranean style diet tend to have a longer life-span. Eating this way also reduces inflammation and the risk for many chronic diseases. High intake of olive oil, vegetables, legumes, soups, fruits and fish has been documented to be associated with lower values of blood glucose, lipids (fat) CRP (an inflammatory marker), blood pressure and cardiovascular disease risk score. Research, which included 493,308 individuals, showed that the Mediterranean dietary pattern was associated with lower abdominal fat, measuring waist circumference. (Romaguera D, et al. 2009)

All of these factors are related to biological aging.

Learn to Eat: Feel Great and Reach Your Goals

Learn to Eat is taking the Mediterranean-style diet a step further improving the effectiveness considerably.

Effective S-Acetyl Glutathione

Glutathione is your primary defense against aging. It’s a very effective antioxidant the body makes to protect itself from free radical damage (oxidative stress). It can help repair cells that are damaged by stress, radiation, pollution, infection, and other illnesses. Don’t make the mistake of buying regular glutathione buy because it is destroyed in the stomach and does not produce any results.

As we get older, our cells begin to lose their ability to repair themselves. We make less glutathione, and we actually need more. In certain conditions, younger people may need more glutathione as well.

Glutathione is a very effective antioxidant. It helps your cells function, and supports a healthy immune system. Research shows that glutathione deficiency can lead to increased susceptibility to diseases such as cancer, Parkinson’s disease and Alzheimer’s disease. The formula Effective S-Acetyl Glutathione contains glutathione in a form the body can utilize and is for that reason very effective.

Better Fish Oil

One of the markers of biological aging is telomere length. A shortened telomere is associated with increased aging. A telomere is a region of repetitive DNA at the end of a chromosome, protecting the chromosome from damage.

Research has shown that individuals with cardiovascular disease who had the lowest quartile level of EPA, DHA (omega 3 fatty acids) experienced the fastest rate of telomere shortening when compared to those in the highest quartile level of EPA, DHA (Farzaneh-Far R, et al. 2010).

Omega 3 fatty acids from fish oil provide many health benefits and one of these benefits is lowering of the biological age according to the research referred to above. The formula Better Fish Oil is a pharmaceutical grade fish oil in triglyceride form for better bioavailability and it contains high amounts of EPA, DHA the active ingredients of omega 3 fatty acids.

Better Green tea

Green tea has been shown to provide many health benefits. A study including 12,251 individuals documented that those who consumed seven or more cups of green tea daily had reduce mortality from all causes when compared to those who consumed less than one cup per day.

For those who don’t like to drink that much green tea, 1 capsule of the formula Better Green Tea is equivalent to 5 or more cups of green tea. This can be taken once daily.

Coenzyme Q10 Extra Absorb

Coenzyme Q10 (CoQ10) is a coenzyme involved in the energy metabolism in the mitochondria of the cell producing adenosine triphosphate (ATP). As we get older we produce less of CoQ10. CoQ10 Extra Absorb is also a powerful antioxidant and provides protection from oxidative damage caused by free radicals.
CoQ10 is also important for cardiovascular health.

Multivitamin Mineral Plus Without Iron

It is also recommended to take a high quality multivitamin mineral formula to ensure you are not missing any of the important nutrients.