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Wellness

Not only what we eat but how the food is prepared can either help us or hurt us

Posted by on 7:44 am Cardiovascular Disease, Diet, Eating, General Health, Health Risk, Stay healthy, Wellness | 0 comments

 

Advanced glycation end products are compounds that can be found in food and they also can be formed when the food is cooked.

Glycation takes place when sugar reacts with fat and protein, and can also be formed when the blood glucose is high.  

These products accumulate intracellularly and extracellularly in all tissues and body fluids and can cross-link with other proteins and affect their normal functions (Chen JH, et.al., 2018). Glycation end products can interact with specific cell surface receptors and alter intracellular signaling, gene expression, the production of reactive oxygen species and activate several inflammatory pathways.

High levels of these products in the diet as well as in tissues and the circulation are pathogenic to a wide range of diseases.

When glycation end products accumulate in bones and joints, they can contribute to osteoporosis and osteoarthritis and also affect mobility.

Since glycation end products contributes to increased oxidative stress and inflammation, they  also contribute to cardiovascular disease and diabetes (Uribarri J, et.al., 2010).

It’s important to avoid glycation as much as possible, and the these researchers also tested a lot of common foods and the way the preparation of these food affected the accumulation of glycation.

They found that dry cooking at high temperature like frying, grilling and baking was producing the most glycation.

They also documented that animal source protein was higher in these products and the more fat they contained the worse it was.

Plant based foods were the lowest in glycation end products and did not accumulate much of these products when cooked.

The best way was to boil or steam the food, that was less damaging. Marinating food in lemon or vinegar to lower the the ph was also found to reduce glycation.

What else can you do to reduce the damage of glycation?

You can use curcumine which helps reduce free radical damage and inflammation (Yamagishi SI, et.al., 2017).

If you are going to use curcumine, be sure is is in a better absorbed form since regular curcumin is not well absorbed.

References

Chen JH, Lin X, Bu C, Zhang X.Role of advanced glycation end products in mobility and considerations in possible dietary and nutritional intervention strategies. Nutr Metab (Lond). 2018 Oct 10;15:72.

Uribarri J, Woodruff S, Goodman S, Cai W, Chen X, Pyzik R, Yong A, Striker GE, Vlassara H. Advanced glycation end products in foods and a practical guide to their reduction in the dietJ Am Diet Assoc. 2010 Jun;110(6):911-16.e12.

Yamagishi SI, Matsui T, Ishibashi Y, Isami F, Abe Y, Sakaguchi T, Higashimoto Y.Yamagishi SI,Phytochemicals Against Advanced Glycation End Products (AGEs) and the Receptor System. Curr Pharm Des. 2017;23(8):1135-1141

 

 

 

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What can you do to help your immune system to better protect yourself from pathogens like viruses?

Posted by on 9:52 am Anti-aging, General Health, General Health, Health, Supplements, Wellness | 0 comments

We are exposed to pathogens–especially viruses–all the time and our immune system is very effective at protecting us.  This means that most of the time, we don’t get sick.

Research has, however, found evidence of decreased levels of glutathione in several diseases–such as cancer, viral infections and immune dysfunction–as well as in aging (Fraternale A, et.al., 2006, Fraternale A, et. al., 2017).

Intra-cellular glutathione levels influence the Th1/Th2 immune response and the effectiveness of the immune system.

The body makes glutathione, which is involved in many cellular functions such as detoxification, amino acid transport, production of coenzymes, and the recycling of vitamins E and C.

Glutathione has also been found to inhibit viral replication (Fraternale, et.al., 2006).

It’s no doubt that glutathione is very important, and as long as your body is able to make what’s necessary to protect you, everything is fine.

The problem, however, is that the body is not able to provide adequate amounts of glutathione as we get older. The decrease is gradual.  Additionally, the rate of decrease depends on our exposure to pathogens, toxins, and oxidative stressors that require the protection of glutathione.  

You would not usually need to supplement with glutathione in your twenties, but as you get into your forties, the need for supplementation will increase.

Reduced glutathione–which is the most common form on the market–is not very effective since it is oxidized in your stomach and very little is absorbed.

S-Acetyl Glutathione a patented substance is however very effective and gets into the cells where it is needed (Cacciatore I, et.al., 2010).

Researchers have proposed molecules able to increase glutathione levels as new tools to more effectively hinder different pathogens by acting as both immunomodulators and antimicrobials.

References

Cacciatore I1, Cornacchia C, Pinnen F, Mollica A, Di Stefano A. Prodrug approach for increasing cellular glutathione levelsMolecules. 2010 Mar 3;15(3):1242-64.

Fraternale A, Paoletti MF, Casabianca A, Oiry J, Clayette P, Vogel JU, Cinatl J Jr, Palamara AT, Sgarbanti R, Garaci E, Millo E, Benatti U, Magnani M. Antiviral and immunomodulatory properties of new pro-glutathione (GSH) molecules. Curr Med Chem. 2006;13(15):1749-55.

Fraternale A, Brundu S, Magnani M. Glutathione and glutathione derivatives in immunotherapy. Biol Chem. 2017 Feb 1;398(2):261-275.

 

 

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What type of protein is best if you want to live longer?

Posted by on 7:32 am Cardiovascular Disease, Diet, Eating, General Health, Health Risk, Nut consumption, The Learn to Eat Plan, Tissue Recovery Blog, Vegetables, Wellness | 0 comments

Does the source of protein really matter as long as we get an adequate supply?

That’s exactly what the researchers of the following study investigated.  85 013 women and 46 329 men, a total of 131342 participants were included in this research (Song M, et.al., 2016).

They examined the associations of animal and plant protein intake with the risk for mortality.

The median protein intake, as assessed by percentage of energy, was 14% for animal protein  and 4% for plant protein.

The researchers concluded that high animal protein intake was positively associated with cardiovascular mortality, and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor.

The worst form of protein was processed red meat.

If you want to improve your odds of living longer, plant protein is what you should eat.

A common trait for populations known to live longer, is that they eat very little animal protein, they only do it occasionally.

Research has also documented that we don’t need a lot of protein. It’s a common misconception that we need a Iot, most people in the western world unless they are vegetarians, eat more protein than they need.

If you eat a plant based diet which includes beans, nuts and seeds, you will not get more protein than you need, but you will get enough.

Reference

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL, Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality.JAMA Intern Med. 2016 Oct 1;176(10):1453-1463.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
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Is fat from dairy like butter and cheese decreasing or increasing cardiovascular risk?

Posted by on 9:25 am Body fat, Cardiovascular Disease, Cholesterol, Diet, Eating, Fat, General Health, Stay healthy, The Learn to Eat Plan, Tissue Recovery Blog, Wellness | 0 comments

Fat from butter and cheese is mainly saturated fat. We used to be warned about saturated fat and it was recommended to reduce the intake of saturated fat because it increased the risk of cardiovascular disease. Now many are recommending to eat saturated fat claiming it is healthy, and that it will not increase cardiovascular risk.
So what does the science say?

When 43,652 men and 87907 women and another 90675 women were followed for several years, a total of 5,158,337 person-years of follow-up, this was the results (Chen M, et.al., 2016).

The replacement of 5% of energy intake from dairy fat with an equivalent energy intake from polyunsaturated fat was associated with 24% reduction in cardiovascular risk. You find polyunsaturated fat in some fish like salmon, nuts, seeds and vegetables.

Are all saturated fats producing the same results? This is the results when extra virgin coconut oil, extra virgin olive oil and unsalted butter were compared (Khaw KT, et.al., 2018).

LDL cholesterol was significantly increased on butter compared with coconut oil and olive oil. LDL is the harmful lipoprotein and is associated with increase cardiovascular risk.

It’s interesting while coconut oil is a source of saturated fat, it did not increase LDL like butter.  The coconut oil needs to be processed in such a way that the nutrients are still intact because there is other research showing it may increase LDL.

References

Chen M, Li Y, Sun Q, Pan A, Manson JE, Rexrode KM, Willett WC, Rimm EB, Hu FB.Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults.Am J Clin Nov;104(5):1 209-1217. Nutr.2016 Nov;104(5):1209-1217.

Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG.Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women.BMJ Open. 2018 Mar 6;8(3):e020167.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

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Your blood glucose level affects the health of your blood vessels.

Posted by on 9:49 am Bloodsugar, Diet, Diseases, Eating, General Health, Glucose, The Learn to Eat Plan, Wellness | 0 comments

Everybody agrees that to be able to function well and live a long life, we need good blood circulation. This necessitates a healthy vascular system.

Your vascular system is especially important for your heart, brain, and the rest of your body because the blood delivers nutrients and oxygen. Without a supply of nutrients, the tissue will degenerate. So what can you do to keep your vascular system healthy?

Books can be written on that topic, but here is a simple strategy you can implement that can make a big difference.

First, since most of us eat several meals daily and the after effect of a meal can have a pronounced effect on your blood vessels, think about how the meal will affect your blood glucose level.

The reason you should be concerned with this is that high glucose levels after a meal and insulin resistance cause damage to the endothelium–the inner layer of the blood vessel wall (Shi Y, Vanhoutte PM, 2017).

Endothelial dysfunction is characterized by decreased release of nitric oxide, increased oxidative stress, increased production of inflammatory factors, and impaired endothelial repair.

This is one of the reasons you can end up with atherosclerosis and reduced blood circulation.

Since one of the reasons for endothelial function can be that the blood glucose level after a meal is too high, many are now recommending low carbohydrate meals. This is done as an attempt to lower the blood glucose.

This, however, may not be the the best strategy.

Research to date suggests that diets that are low in carbohydrates may negatively impact vascular endothelial function (Jovanovski E, et.al., 2015).

It appears that it is more favourable to maintain the carbohydrate intake and instead use low glycemic index foods. This generates more benefits for the vascular system.

An easy way to do that is to add some beans or lentils to the meal and reduce the amount of a higher glycemic index item.

References

Shi Y, Vanhoutte PM.Macro- and microvascular endothelial dysfunction in diabetes.J Diabetes. 2017 May;9(5):434-449.

Jovanovski E, Zurbau A, Vuksan V, Carbohydrates and endothelial function: is a low-carbohydrate diet or a low-glycemic index diet favourable for vascular health?Clin Nutr Res. 2015 Apr;4(2):69-75.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

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How much do you have to exercise to improve your endurance and aerobic fitness?

Posted by on 7:28 am Exercise, Health, Intensity Training, Research, Sports performance, Vigorous Activity, Weight loss, Wellness | 0 comments

 

A lot of people don’t exercise because they think they have to spend a lot of time doing it every week, and that does not appeal to them.  Let’s see what research has found.

Several years ago research was conducted on what was called high intensity short interval training. Since the start of that, a lot of research has been published on that topic, experimenting with different durations of exercise.

The original research started using a stationary bike doing 30 seconds intervals, peddling as hard as possible, then resting for up to 4 minutes. This was then repeated 4 to 6 times.

This regime was very effective documenting that just 2 minutes of actual exercise time produced the same results as an hour of regular intensity aerobic exercise.

So how little can you exercise and still improve your performance? Is 30 seconds interval as low as you can go?

The following research tested six sub elite triathletes comparing them with 6 endurance-trained sub elite athletes maintaining their normal training routine .(Jakeman J, et.al., 2012).

These athletes were already in good shape. It’s harder to improve the performance at that level, compared to starting with people out of shape.

6 of the participants did 10, 6 seconds sprints on a stationary bike with a resting period of 1 minute in between, 3 times a week for 2 weeks. The resistance on the bike was set to 7.5% of the body weight.

Two weeks of the high intensity short interval training resulted in a 10% decrease in a 10-km time trial.

The time taken to reach the onset of blood lactate accumulation, defined as the point where blood lactate reaches 4 mmol·L⁻¹) was significantly increased. This is another way of measuring improved aerobic fitness.

The actual exercise time was only 1 minute 3 times a week.

It is amazing, spending only 3 minutes a week for 2 weeks can improve aerobic performance.

If you want to improve cardiovascular fitness, but want to spend as little time as possible exercising, this is the way to do it.

You need a stationary bike to implement this protocol, but if you have that at home, you don’t necessarily even have to do the 10 sprints at one time. You can split them up throughout the day depending on what’s most convenient for you.

Other studies has documented that it is more beneficial to be active several times a day compared to exercising longer only once a day.

Lack of time is no longer a valid reason not to exercise. Most people would most likely have 3 minutes a week to spend on exercise considering the benefits.

Reference

Jakeman J, Adamson S, Babraj J.Extremely short duration high-intensity training substantially improves endurance performance in triathletes. Appl Physiol Nutr Metab. 2012 Oct;37(5):976-81.

 

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