Your Road to Wellness


Can Omega 3 Fatty Acids Affect Your Mood?

Posted by on Body fat, Fish Oil, General Health, Omega-3, fish oil, Stay healthy, Stress, Wellness, Womens health | 0 comments

Omega 3 fatty acids have been demonstrated to significantly influence the nervous system and affect brain structures.

Can omega 3 fat also impact the way you feel emotionally?

This was evaluated in young adults with depressive symptoms by giving them 1.4 g of EPA and DHA, the active ingredients of omega 3 fat, or a placebo (Ginty AT, Conclin SM, 2015).

The participants took the omega 3 fatty acids for 21 days, and the results showed a significant difference between the treatment group and the placebo group.

67% of the participant taking the omega 3 fatty acids no longer met the criteria for being depressed, while only 20% in the placebo group were no longer depressed.


When medical students were given either 2085 mg of EPA and 348 mg of DHA or a placebo, the ones who received the omega 3 fatty acids experienced a 20% reduction in anxiety symptoms and a 14% reduction in IL-6 and TNF-alpha, both markers of inflammation (Kiecolt-Glaser JK, 2011).


The fatty acid composition of the red blood cells in patients with recurrent major depression was found to be significantly lower in the patients compared to the control group without depression ( Assies J,, 2010).


According to these studies, just by taking some capsules of a high-quality omega 3 fish oil daily, you should see a positive effect on your mood.



Assies J, Pouwer F, Lok A, Mocking RJ, Bockting CL, Visser I, Abeling NG, Duran M, Schene AH Plasma and erythrocyte fatty acid patterns in patients with recurrent depression: a matched case-control study. PLoS One. 2010 May 14;5(5):e10635.

Ginty AT, Conklin SM. Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial.
Psychiatry Res. 2015 Sep 30;229(1-2):485-9.

Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011 Nov;25(8):1725-34.


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 since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources


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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Surprising way artificial sweeteners induce glucose intolerance.

Posted by on Artificial Sweeteners, Bloodsugar, Diabetes, Eating, Eating, Glucose, Health, Insulin resistance, Tissue Recovery Blog, Type 2 diabetes, Wellness | 0 comments

Artificial sweeteners are used as an additive in both beverages, as well as food, to improve taste since most people prefer a sweet taste.

sweeteners picSince these sweeteners contain very few calories, they are also popular in diet beverages and diet foods. They are even used in products marketed to people with diabetes and promoted as a good alternative to sugar.

This seems to be a big mistake according to the reviewed research(Suez J, et al. 2014).
The results demonstrated that consumption of these sweeteners are causing glucose intolerance because they alter the composition of the intestinal bacterial flora in a negative way.
These results have been reproduced in both humans and mice.

The last thing you want to do is to consume a substance that will make you more glucose intolerant. This is very important for diabetics, but also for non diabetics because you don’t want to develop diabetes.



Suez J, Korem T, Zeevi D, Zilberman-Schapira G, Thaiss CA, Maza O, Israeli D, Zmora N, Gilad S, Weinberger A, Kuperman Y, Harmelin A, Kolodkin-Gal I, Shapiro H, Halpern Z, Segal E, Elinav E. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014 Sep 17. doi: 10.1038/nature13793. [Epub ahead of print]

How healthy is green tea?

Posted by on Antioxidents, Bloodsugar, Diabetes, General Health, Glucose, Green tea, Insulin resistance, Insulin resistance, metabolic syndrome, Supplements, The Learn to Eat Plan, Tissue Recovery Blog, Weight loss, Wellness | 0 comments

Grüner TeeGreen tea seems to be one of the best things you can drink for your health. One of the reasons is that it contains a lot of antioxidants.

One of the most important things we can do to stay healthy is to be sure we stay insulin sensitive. When we are insulin sensitive the glucose is transferred from the blood into the cells very easily without the pancreas having to release a lot of insulin. This will keep the blood glucose at a low and normal level, and also help to keep inflammation low, both are very important if we want to be healthy.

The reviewed research investigated if green tea could improve glucose control and increase insulin sensitivity(Liu K,,2013). 17 studies were included in the analysis. It showed that green tea consumption significantly reduced the fasting glucose and Hemoglobin A1c. Hemoglobin A1c is a test for long-term glucose control.

If you don’t like green tea and if you want to be sure your green tea does not contain a lot of pesticides, you can take it in capsule form like our Better Green Tea formula which meets the German standards for pesticide content, which is very strict.




Liu K1, Zhou R, Wang B, Chen K, Shi LY, Zhu JD, Mi MT. Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013 Aug;98(2):340-8. doi: 10.3945/ajcn.112.052746. Epub 2013 Jun 26.


Could gluten cause problems for everybody?

Posted by on Eating, Inflammation, Inflammatory factor, Insulin resistance, metabolic syndrome, Low glycemic meals, The Learn to Eat Plan, Weight loss, Wellness | 0 comments

3d render of digestive systemThere is more and more information published every day on adverse reactions to gluten.

We used to believe that if you did not have celiac disease, you would not have any issues with gluten. This does not seem to be true since there are different degrees of gluten intolerance. People who have celiac disease just have a very severe reaction to it.

A gastroenterologist and researcher at Harvard University has published a very interesting article on this subject(Fasano,A,2011).

The intestinal mucosa act as a barrier to protect us from pathogens and other particles that are not supposed to be absorbed into the blood. This is called intestinal permeability. Dr. Fasano explains that gliadin (a protein found in gluten) trigger IL-8 (an inflammatory cytokine) leading to recruitment of neutrophils. Neutrophils are a type of white blood cell which are activated as a part of the body’s defense mechanism.

Gliadin increases intestinal permeability through the release of a substance called zonulin. When the intestinal permeability increases we may absorb both pathogens (bacterias) and larger proteins not intended to be absorbed, triggering an inflammatory response.

Gliadin also interacts with macrophages, another type of white blood cell. This establishes an inflammatory environment in the intestinal mucosa. Depending on genetic predisposition, we will then experience a more or less severe reaction. This may, for example, trigger an autoimmune response in someone who is predisposed to that.

In other words, it looks like gluten is triggering an inflammatory response in everybody, but because we don’t have exactly the same genes, we will not have exactly the same reaction.

Gluten is found in common grains, but gluten free grains are not without problems either because they elevate the blood glucose high.

There are; however, solutions to this which you will find in the Learn to Eat program.



 Fasano A.  Zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer. Physiol Rev. 2011 Jan;91(1):151-75. doi: 10.1152/physrev.00003.2008.

A benefit of exercise you may not be aware of.

Posted by on Anti-aging, Energy, Exercise, Exercise, General Health, Get in shape, Inflammation, Inflammation, C-reactive protein, Inflammatory factor, Intensity Training, Muscles, The Learn to Eat Plan, Wellness | 0 comments

Jogging together - sport young coupleAs we get older inflammation usually increases. You don’t necessarily have to get increased inflammation as you age, but that’s what’s been observed in a lot of people. You probably know that inflammation is a risk factor for most chronic diseases, it can also make you more uncomfortable because it can contribute to pain.

It would be great if you had a way to reduce inflammation without taking any medication. In fact there are ways you can do that, and instead of side effects you even get a lot of additional benefits.

Exercise is one of the things that can reduce inflammation. That is exactly what the reviewed study investigated, by looking at data from a lot of research on this specific topic(Woods JA, et al. 2012). Data on the participants activity level, as well as measurements of several inflammatory markers, were used.

As you may have guessed, exercise was found to reduce some of these inflammatory markers, especially highly sensitive C-reactive protein (hs-CRP).

One of the studies they looked at also investigated the effects of antioxidants on inflammation. They found that the participants who took antioxidants had reduced inflammation, even if they did not exercise(Colbert LH, et al. 2004).

The logical thing would be to both exercise and take antioxidants.

The most effective antioxidant the body makes is glutathione, but the problem is that it  produces less of it as we get older, when we actually need more.

You can read more about this by clicking here.




Colbert LH1, Visser M, Simonsick EM, Tracy RP, Newman AB, Kritchevsky SB, Pahor M, Taaffe DR, Brach J, Rubin S, Harris TB. Physical activity, exercise, and inflammatory markers in older adults: findings from the Health, Aging and Body Composition Study. J Am Geriatr Soc. 2004 Jul;52(7):1098-104.
Woods JA1, Wilund KR, Martin SA, Kistler BM. Exercise, inflammation and aging. Aging Dis. 2012 Feb;3(1):130-40. Epub 2011 Oct 29.