Your Road to Wellness

Wellness

Do you want to react less to anxiety provoking stimuli?

Posted by on 1:55 am Anti-Aging, Blood Pressure, Breathing, Happiness, Meditation, Stay healthy, Stress, Wellness | 0 comments

The world can be a stressful place, and that is most likely not going to change anytime soon.

The solution is to get to a state where we are not affected much by things that cause most people to react with anxiety.

Is that possible or just wishful thinking?

According to the following research it is possible with practice.

In this study, participants who practiced Loving-Kindness Meditation were compared with a group new to meditation (Chen C, et.al., 2018).

Both groups were exposed to anxiety provoking images as well as images to evoke happiness. They had their anxiety scores assessed and their amygdala scanned for a reactivity response.

This is what the researchers found.

The participants that had practiced meditation longer had a weaker amygdala response to fear and also lower anxiety scores.

The same group also had a stronger positive functional connectivity with the ventrolateral prefrontal cortex to happiness.

The vagus nerve may be a part of the neurophysiological response to meditation (Gerritsen RJS, Band GPH, 2018).  It is well worth it to take time to regularly practice meditation.

References

Chen C, Chen YC, Chen KL, Cheng Y. Atypical Anxiety-Related Amygdala Reactivity and Functional Connectivity in Sant Mat Meditation. Front Behav Neurosci. 2018 Dec 4;12:298.

Gerritsen RJS, Band GPH, Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018 Oct 9;12:397.

 

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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.

 

 

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A lesser-known benefit of a plant based diet

Posted by on 4:37 am Diet, Diseases, Eating, General Health, Health, Health Risk, Insulin resistance, Insulin resistance, metabolic syndrome, Stay healthy, The Learn to Eat Plan, Vegetables, Wellness | 0 comments

You may not have heard about Trimethylamine oxide (TMAO), but this metabolite is created by the bacterial flora in the gut in response to certain food components.  This is the process.

TMAO originates from a precursor, trimethylamine (TMA) that is a metabolite of mainly choline and carnitine from ingested foods and may be involved in insulin resistance (Oellgaard J, et.al., 2017).  Why is TMAO important?

TMAO may not only increase the risk for insulin resistance, but also TMAO appears to be of particular importance as a risk factor and potentially a causative agent of various pathologies, mostly cardiovascular disease and other associated conditions (Al-Rubaye H, et.al., 2018).

Dietary l-carnitine is converted into the atherosclerosis- and thrombosis-promoting metabolite TMAO via gut microbiota-dependent transformations.
TMAO transformation is induced by omnivorous dietary patterns and chronic l-carnitine exposure (Koeth RA, et.al., 2019 ).


A big difference in the TMAO levels can seen when comparing people eating animal-based protein to vegans (who eat plant-based protein). Eating a plant-based diet results in a different gut bacterial flora and will not produce much TMAO.

References

Trimethylamine N-oxide (TMAO) as a New Potential Therapeutic Target for Insulin Resistance and Cancer.
Oellgaard J, Winther SA, Hansen TS, Rossing P, von Scholten BJ.
Curr Pharm Des. 2017;23(25):3699-3712. doi: 10.2174/1381612823666170622095324. Review.
PMID:28641532

The Role of Microbiota in Cardiovascular Risk: Focus on Trimethylamine Oxide.
Al-Rubaye H, Perfetti G, Kaski JC.
Curr Probl Cardiol. 2018 Jul 7. pii: S0146-2806(18)30079-3. doi: 10.1016/j.cpcardiol.2018.06.005. [Epub ahead of print] Review.
PMID:30482503

l-Carnitine in omnivorous diets induces an atherogenic gut microbial pathway in humans.
Koeth RA, Lam-Galvez BR, Kirsop J, Wang Z, Levison BS, Gu X, Copeland MF, Bartlett D, Cody DB, Dai HJ, Culley MK, Li XS, Fu X, Wu Y, Li L, DiDonato JA, Tang WHW, Garcia-Garcia JC, Hazen SL. J Clin Invest. 2019 Jan 2;129(1):373-387. doi: 10.1172/JCI94601. Epub 2018 Dec 10.  PMID:30530985

 

 

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Based on the most effective scientific strategies, this program was created to help
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Reasons for eating a plant based diet

Posted by on 10:45 am Cardiovascular Disease, Diet, Eating, Fat, General Health, Health Risk, Vegetables, Wellness | 0 comments

There are many reasons why eating a plant based diet makes sense.  This research included 131, 342 participants. Of this, 85 013 were women (64.7%) and 46 329 were men (35.3%) (Song M, et.al., 2016).

The researchers found 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.  Processed red meat was the most harmful form of animal protein these researchers found.

The type of fat we eat is also important because we react differently depending on the source.  We know that it is important to have a healthy endothelial function because the endothelium is the inner layer of the blood vessels.

 

We also know the importance of having low inflammation since that’s a risk factor for all chronic diseases and especially cardiovascular disease.   This study indicated that exchanging saturated fat from butterfat for a plant-based fat consisting of polyunsaturated fatty acids in a mixed meal may decrease inflammation after the meal when measured with the inflammatory markers IL-6 and TNF-alpha (Masson CJ, Mensink RP, 2011).  Soluble vascular cell adhesion molecule-1, a protein related to the endothelium and a marker of atherosclerosis, was also decreased after the meal containing the plant-based fat.

 

References

Song M1, Fung TT2, Hu FB3, Willett WC3, Longo VD4, Chan AT5, 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. doi: 10.1001/jamainternmed.2016.4182.

Masson CJ, Mensink RP. Exchanging saturated fatty acids for (n-6) polyunsaturated fatty acids in a mixed meal may decrease postprandial lipemia and markers of inflammation and endothelial activity in overweight men. J Nutr. 2011 May;141(5):816-21. doi: 10.3945/jn.110.136432. Epub 2011 Mar 23.

 

 

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…

 

Oxidative stress is involved in cognitive impairment and Alzheimer’s Disease

Posted by on 8:28 am Alzheimer’s, Anti-Aging, Cognition, Diseases, General Health, Health Risk, Research, Stress, Wellness | 0 comments

Increased oxidative stress has been documented in the frontal cortex in individuals with Alzheimer’s disease and in patients with mild cognitive impairment (Ansari, MA 2010).  One of the emerging causative factors associated with Alzheimer’s pathology is oxidative stress. This AD-related increase in oxidative stress has been attributed to decreased levels of the brain antioxidant, glutathione (Saharan and Mandal, 2014). 

The body uses antioxidants to limit the damage done by oxidative stress and glutathione is the body’s most effective self-made antioxidant.  Glutathione is a part of the body’s natural defense against free radical damage.

The following study used proton magnetic resonance spectroscopy to measure glutathione levels in both healthy individuals and patients with alzheimer’s disease (Mandal PK et. al, 2015).

The researchers found a reduction of glutathione in both the hippocampus and frontal cortex–which are two different areas of the brain–in Alzheimer’s patients.  It is interesting to note that glutathione reduction in those regions correlated with a decline in cognitive function.  The researchers concluded that the study provides compelling evidence that the glutathione levels in specific brain regions are relevant markers for mild cognitive impairment and Alzheimer’s disease.  

So how can we ensure that our glutathione levels remain at healthy levels?  One way is to add it into our daily routine via supplementation.  It is now possible to supply glutathione in a bioavailable form–which gets it into the cells where it is needed–and that is by using S-Acetyl Glutathione (Cacciatore et. al., 2010).

The body is making less glutathione as we get older, that happens to everybody, but some are making less than others.

References

Ansari, A, and S W Scheff. “Oxidative Stress in the Progression of Alzheimer Disease in the Frontal Cortex.OUP Academic, Journal of Neuropathology and Experimental Neurology , 1 Feb. 2010, academic.oup.com/jnen/article/69/2/155/2917186.

Cacciatore I1, Cornacchia C, Pinnen F, Mollica A, Di Stefano A. “Prodrug approach for increasing cellular glutathione levels.” Molecules, 3 Mar. 2010, https://www.mdpi.com/1420-3049/15/3/1242

Mandal PK, Saharan S., Tripathi M., and Murari G. “Brain glutathione levels–a novel biomarker for mild cognitive impairment and Alzheimer’s disease.” Biol Psychiatry, 15 Nov. 2015,  https://www.sciencedirect.com/ science/article/pii/S0006322315003121

Saharan S., Mandal P.K., “The emerging role of glutathione in Alzheimer’s disease.” J Alzheimers Dis. 23 April 2014. https://content.iospress.com/articles/journal-of-alzheimers-disease/jad132483

 

 

 

Glutathione helps your cells reduce free radical damage and also helps lower inflammation.

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What damage can high blood sugar and oxidative stress cause?

Posted by on 10:33 am Blood Pressure, Bloodsugar, Energy, General Health, Glucose, Health, Stress, Supplements, Wellness | 0 comments

It is common knowledge that having high blood sugar levels is damaging to our health, but in what way is it harmful to us?  

Having high blood glucose levels causes oxidation of glucose and a reaction causing glycation of proteins.  These reactions cause tissue damage and create a lot of free radicals. This also decreases the activity of superoxide dismutase–which is the body’s own antioxidant enzymes.  This decrease in antioxidant activity again will increase the oxidative stress in a seemingly endless cycle.

This oxidation and glycation reaction chain has shown to alter the mitochondria–which are the energy-producing entities of the cell–and has shown to be involved in a variety of diseases (Edeas, et. al., 2009).  The damaged mitochondria will produce less ATP (energy) than a normal mitochondria. Additionally, the damaged mitochondria cannot use glucose or lipids in a normal way. This means that a person with high blood sugar is unable to produce as much energy as they should.  

So what can be done to offset the production of these advanced glycation-end products?  The researchers of this study show that curcumin could suppress the advanced glycation-end products and also stimulate the synthesis of glutathione (Stefanska, 2012).

It is also important to eat food with a high nutrient content and low glycemic index, but you can take curcumin to help reduce damage from higher glucose levels. Just be sure that the curcumin you take is well absorbed since regular curcumin is not.  

Taking S-Acetyl Glutathione is also an excellent way to get protection from the negative effects of elevated blood glucose, it works really well.   Taking regular glutathione is not effective since it is oxidised in the stomach and not very bioavailable. Don’t waste your money.

References

Edeas, M, et al. “Maillard Reaction, Mitochondria and Oxidative Stress: Potential Role of Antioxidants.” Pathologie Biologie, Academic Press, 23 Dec. 2009, www.sciencedirect.com/science/article/pii/S0369811409001898.

Stefanska, B. “Curcumin Ameliorates Hepatic Fibrosis in Type 2 Diabetes Mellitus – Insights into Its Mechanisms of Action.” Addiction & Health, British Journal of Pharmacology , Aug. 2012, europepmc.org/articles/PMC3448887.

 

 

 

Curcumin is a good antioxidant but it is especially effective in helping to reduce inflammation. For these reasons, curcumin provides many health benefits.

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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.

Click here to get your bottle of the most effective form of glutathione!