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What is an effective immune regulator the body is making to protect itself, which you can take?

Posted by on 9:00 am Glutathione | 0 comments

What is an effective immune regulator the body is making to protect itself, which you can take?

Posted by on 9:00 am Glutathione | 0 comments

 

Why would we need to take glutathione if the body is making it?
The reason is that we make less as we get older, and under certain circumstances, we also use more.
Altered intracellular glutathione levels are observed in a wide range of pathologies, including
several viral infections, as well as in aging (Fraternale A. et.al., 2017).
Glutathione is a very powerful antioxidant the body is making, but glutathione does a lot more
than reducing free radical damage.

 

 

This is what the researchers of this article say about glutathione.
Glutathione is often referred to as “the master antioxidant,” and it participates not only in antioxidant defense systems, but many metabolic processes, and therefore its role cannot be
overstated (Teskey G., et.al., 2018).

The following research showed that the depletion of glutathione prevented the activation of the antiviral response and its inhibition of influenza virus infection (Diotallevi M,et.al., 2017).

The researchers of this study write that their data suggest the antioxidant glutathione has an
anti-influenza activity in vitro and in vivo (Cai J, et.al., 2003). Oxidative stress or other conditions
that deplete glutathione in the epithelium of the oral, nasal, and upper airway may, therefore,
enhance susceptibility to influenza infection.

Reduced glutathione, the most common form found on the market, is not well absorbed.
S-Acetyl-glutathione is a glutathione precursor, it is more stable than glutathione itself in plasma and is taken up directly by cells and later converted to
glutathione (Fanelli S, et.al., 2018)
The acetylation prevents the decomposition of glutathione and facilitates its absorption through
the intestinal wall as-is, thus enabling the molecule to pass extensively into the cells.
S-Acetyl-Glutathione has been found to be more bioavailable (Cacciatore I, et.al., 2010).

When supplementing with glutathione, it is important to use a form that is well absorbed, if you
want to get the benefits.
How much we need varies from person to person. 400 mg daily of S-Acetyl-Glutathione taken in
2 divided doses are probably the minimum of what most people need to take, to notice a difference.
When we experience an immune response the body will use more glutathione and somebody who has insulin resistance will also need more.

 

⏬ Scroll down for more information ⏬

 

References:

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

 

Cai J, Chen Y, Seth S, Furukawa S, Compans RW, Jones DP. Inhibition of influenza infection by
glutathione. Free Radic Biol Med. 2003 Apr 1;34(7):928-36.

 

Sergio Fanelli, Antonio Francioso, Rosaria A. Cavallaro, Maria d’Erme, Pietro Putignano,
Niccolò Miraglia and Luciana Mosca, Oral Administration of S-acetyl-glutathione: Impact on the
Levels of Glutathione in Plasma and in Erythrocytes of Healthy Volunteers,Int J Clin Nutr Diet
2018,Published: July 06, 2018. Fraternale A, Brundu S, Magnani M. Glutathione and glutathione derivatives in immunotherapy. Biol Chem. 2017 Feb 1;398(2):261-275

 

Teskey G, Abrahem R, Cao R, Gyurjian K, Islamoglu H, Lucero M, Martinez A, Paredes E,
Salaiz O, Robinson B, Venketaraman V. Glutathione as a Marker for Human Disease. Adv Clin
Chem. 2018;87:141-159.

 

Diotallevi M, Checconi P, Palamara AT, Celestino I, Coppo L, Holmgren A, Abbas K, Peyrot F,
Mengozzi M, Ghezzi P. Glutathione Fine-Tunes the Innate Immune Response toward Antiviral
Pathways in a Macrophage Cell Line Independently of Its Antioxidant Properties. Front Immunol.
2017 Sep 29;8:1239.

 

 

  • Glutathione defends you if you get enough of it into your cells.
  • Under certain conditions, we need more, because the body is using more.

glutathione

  • Glutathione is your primary defense against aging.
  • The challenge is getting glutathione into your system.
  • Glutathione helps detoxify your body.
  • Why not start turning back the clock, little by little?

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How does exercise compare with other activities for affecting memory?

Posted by on 9:00 am Exercise, Memory | 0 comments

How does exercise compare with other activities for affecting memory?

Posted by on 9:00 am Exercise, Memory | 0 comments

Young woman running in green park

 

Brain-derived neurotrophic factor (BDNF) which is a protein, plays an important role in neuronal
survival and growth which is essential for learning and memory (Bathina S, Das UN, 2015).

Research suggests that physical exercise can affect BDNF levels both in the blood and the
brain, but how effective is exercise when compared with cognitive training, and mindfulness
practice?

 

 

That’s exactly what the following study investigated.
The participants were nineteen healthy older adults (Hakansson K, et.al., 2017).
They participated in 35-minute sessions of physical exercise, cognitive training, and mindfulness
practice in a crossover study.

 

BDNF

 

The researchers showed that a single bout of physical exercise had a significantly larger
impact on blood BDNF levels than either cognitive training or mindfulness practice in the same persons.

 

Exercise needs to be a part of a healthy lifestyle for several reasons, memory is one.

 

References

Bathina S, Das UN, Brain-derived neurotrophic factor and its clinical implications. Arch Med Sci.
2015 Dec 10;11(6):1164-78.

 

Håkansson K, Ledreux A, Daffner K, Terjestam Y, Bergman P, Carlsson R, Kivipelto M, Winblad
B, Granholm AC, Mohammed AK. BDNF Responses in Healthy Older Persons to 35
Minutes of Physical Exercise, Cognitive Training, and Mindfulness: Associations with
Working Memory Function. J Alzheimers Dis. 2017;55(2):645-657.

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Can fish oil provide protection against air pollution?

Posted by on 9:00 am Fish Oil, Omega-3, fish oil | 0 comments

Can fish oil provide protection against air pollution?

Posted by on 9:00 am Fish Oil, Omega-3, fish oil | 0 comments

 

This study evaluated whether dietary fish-oil supplementation can protect the cardiovascular system against damage from exposure to air pollution (Lin Z, et.al., 2019).
It was a randomized, double-blinded, placebo-controlled trial with 65 healthy college students in Shanghai, China.
Blood pressure and 18 biomarkers of systemic inflammation, coagulation, endothelial function, oxidative stress, antioxidant activity, cardiometabolism, and neuroendocrine stress response were measured.

 

 

The participants were given 2.5 g of fish oil daily or a placebo for 4 months.
The researchers observed beneficial effects of fish-oil supplementation on 5 biomarkers of inflammation, coagulation, endothelial function, oxidative stress, and neuroendocrine stress response in the fish-oil group.

Even if you are not exposed to as much air pollution as the participants of this study, taking a high-quality fish oil formula is an easy way to protect yourself from some of the harm of polluted air.
Fish oil in the form of triglycerides is more stable than oil in the form of ethyl esters which is more common.
Fish oil in a triglyceride form is also better absorbed than oil from ethyl esters (Beckerman B, et.al., 1990).

 

References:

Beckermann B, Beneke M, Seitz I. Comparative bioavailability of eicosapentaenoic acid and
docasahexaenoic acid from triglycerides, free fatty acids and ethyl esters in volunteers .
Arzneimittelforschung. 1990 Jun;40(6):700-4.

 

Lin Z, Chen R, Jiang Y, Xia Y, Niu Y, Wang C, Liu C, Chen C, Ge Y, Wang W, Yin G, Cai J,
Clement V, Xu X, Chen B, Chen H, Kan H. Cardiovascular Benefits of Fish-Oil Supplementation
Against Fine Particulate Air Pollution in China. J Am Coll Cardiol. 2019 Apr
30;73(16):2076-2085.

 

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce. Fish oil in a triglyceride form is also better absorbed than ethyl esters.

CLICK HERE!

 

 

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Can reduction of inflammation improve the recovery of low back pain?

Posted by on 9:00 am Inflammation, Lower Back Pain and Neck Pain, Supplements List | 0 comments

Can reduction of inflammation improve the recovery of low back pain?

Posted by on 9:00 am Inflammation, Lower Back Pain and Neck Pain, Supplements List | 0 comments

lower back pain

 

This research included 155 women 65 years or older with acute low back pain (Queiroz BZ, et.al., 2017).
The researchers showed a relationship between inflammation and low back pain, establishing that low IL-6 levels (an inflammatory marker) preceded the recovery. This supports that proinflammatory cytokines promote pain.

In the first year after an acute episode of low back pain, there was a decrease in the severity of low back pain corresponding to decreased levels of IL-6 and TNF-α, another inflammatory marker.

 

 

The researcher concluded that the probability of occurrence of pain relief at the 12-month
follow-up was 2.22 times higher in elderly women who had low levels of IL-6.

Systemic inflammation is linked with the development and persistence of many pathological pain states (Klyne DM, et.al., 2017).
Both CRP, an inflammatory marker, and IL-6 were higher in study participants with acute low back pain compared with controls, and they were also higher in the participants with more pain compared with those who had less pain?
The researchers said these findings suggest systemic CRP and IL-6 are important contributors to
inflammation in the early phase of low back pain and that various factors can shape these responses.

A plant-based low glycemic index diet can be very effective in reducing systemic inflammation.
Research has also shown plant-derived compounds in supplemental form to reduce free radicals and inflammation.

 

References:

Klyne DM, Barbe MF, Hodges PW. Systemic inflammatory profiles and their relationships with
demographic, behavioral and clinical features in acute low back pain. Brain Behav Immun. 2017
Feb;60:84-92.

Queiroz BZ, Pereira DS, Rosa NMB, Lopes RA, Andrade AGP, Felício DC, Jardim RMFVS, Leopoldino
AAO, Silva JP, Pereira LSM. Inflammatory Mediators and Pain in the First Year After Acute
Episode of Low-Back Pain in Elderly Women: Longitudinal Data from Back Complaints in the
Elders-Brazil. Am J Phys Med Rehabil. 2017 Aug;96(8):535-540.

 

Do you feel stiff or experience aches and pain?

If you do, you have increased free radical damage and low-grade inflammation which is getting more and more common as we get older.

When free radicals damage tissue, inflammation is triggered. This type of inflammation spreads throughout the body and can be measured in the blood.

Not only can this create discomfort, but science recognizes this type of inflammation as a risk factor for cardiovascular disease and other chronic conditions.

That’s the reason the Curcumin-4 was developed.

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When is it easier for your body to transfer blood glucose from a meal into your cells?

Posted by on 9:00 am Bloodsugar, Eating, Glucose, High glycemic index | 0 comments

When is it easier for your body to transfer blood glucose from a meal into your cells?

Posted by on 9:00 am Bloodsugar, Eating, Glucose, High glycemic index | 0 comments

glucose level

 

We know it’s better to avoid high blood glucose levels since that can cause tissue damage.

Several things can affect blood glucose levels, one important factor is the type of food we eat.

 

It’s logical that the food we eat will have an impact on our blood glucose level, but can it also make a difference when we eat?

Yes, it can make a difference. Research has shown that the circadian rhythm which is affected by the light cycle regulates glucose, lipid, and energy metabolism in humans (Poggiogalle E, et.al., 2018).

 

 

We have known for many years that the body metabolizes glucose differently in the morning compared to the evening.

When the participants of this study received three oral glucose tolerance tests, one in the morning, one in the afternoon, and one in the evening on separate days, this is what the researchers found (Jarrett RJ, et.al., 1972).

The average blood sugar levels in the afternoon and evening tests were similar, but they were both significantly higher than those in the morning test.

 

For somebody who already has a tendency to have high blood glucose levels, it’s even more important to take this into consideration when eating.

These researchers found that glycemic control was dramatically impaired in the evening in people with prediabetes (Sonnier T, et.al., 2014).

 

glycemic index

 

Most people would benefit by keeping this in mind when eating.

We will usually metabolize a meal better and keep the blood glucose levels lower in the morning.

This is one of the reasons why it’s better to eat more in the morning and less in the evening.

 

References:

 

Jarrett RJ, Baker IA, Keen H, Oakley NW..Diurnal variation in oral glucose tolerance: blood sugar and plasma insulin levels morning, afternoon, and evening.Br Med J. 1972 Jan 22;1(5794):199-201.

 

Poggiogalle E, Jamshed H, Peterson CM.Circadian regulation of glucose, lipid, and energy metabolism in humans.Metabolism. 2018 Jul;84:11-27.

 

Sonnier T, Rood J, Gimble JM, Peterson CM.Glycemic control is impaired in the evening in prediabetes through multiple diurnal rhythms. J Diabetes Complications. 2014 Nov-Dec;28(6):836-43.

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Increased food intake in the morning and less in the evening causes weight loss and decreases inflammation.

Posted by on 3:42 pm General Health | 0 comments

Increased food intake in the morning and less in the evening causes weight loss and decreases inflammation.

Posted by on 3:42 pm General Health | 0 comments

slim woman

 

Just by eating more in the morning and less in the evening, the participants of this study lost
more weight and slept better (Raynor HA, et al., 2018).
Eating that way enhances the regularity of the circadian rhythm which benefits several biological
functions.
Research has also investigated how the timing of calorie intake and the time spent fasting
during the night affects inflammation and breast cancer risk (Marinac CR, et.al., 2015).
The researchers discovered that when fewer calories were consumed in the evening, CRP, an
inflammatory marker decreased proportionally.
A longer nighttime fasting duration was also associated with a lower CRP, but only among the
women who ate less than 30% of their total daily calories in the evening.
Reducing evening food intake, and fasting for longer nightly intervals was in this study found to
lower systemic inflammation and subsequently reduce breast cancer risk.
According to these 2 studies eating more of the calories in the morning and less in the
evening, made these participants lose weight, sleep better, reduce inflammation and the
the risk of breast cancer.
Not eating late, so the time without food was increased, was also very beneficial.
Remember, this was even without changing what the participants were eating.
Just changing the timing of your food intake, and when you eat the most calories, can be
very powerful.

 

References:

Marinac CR, Sears DD, Natarajan L, Gallo LC, Breen CI, Patterson RE. Frequency and
Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance
Associated with Breast Cancer Risk.PLoS One. 2015 Aug 25;10(8):e0136240.

Raynor HA1, Li F2, Cardoso C, Daily pattern of energy distribution and weight loss.Physiol
Behav. 2018 Aug 1;192:167-172.

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Why you don’t want to eat food that results in high blood glucose levels?

Posted by on 9:00 am Bloodsugar, Diet, Eating | 0 comments

Why you don’t want to eat food that results in high blood glucose levels?

Posted by on 9:00 am Bloodsugar, Diet, Eating | 0 comments

low glycemic food

 

We know that diabetes can lead to serious complications because of elevated blood glucose
levels.
We don’t, however, have to be diagnosed with diabetes to be exposed to the negative effects of
elevated blood glucose.
What is called protein glycation and formation of advanced glycation end products play an
an important role in diabetic complications like retinopathy, nephropathy, neuropathy and
cardiomyopathy and also other diseases like rheumatoid arthritis, osteoporosis, and aging
(Singh VP, et.al., 2014).

 

 

Glycation of proteins takes place when glucose reacts with proteins because it is
causing damage.
Advanced glycation end products, is formed when we have high blood glucose levels and is
causing inflammation and endothelial damage (de Vries MA, et.al., 2014).
The endothelium is the inner layer of the blood vessel wall.
Eating food with a high glycemic index leads to the quick and high elevation of your blood glucose.
This results in acute inflammation causing endothelial dysfunction which may be one of the
earliest events forming atherosclerosis.
Processed food, bread, cookies, candy, and ice cream are some examples of high glycemic
index food.

 

glycemic index

A plant-based diet tends to have a lower glycemic index if you are careful with potatoes,
processed grains, and very sweet fruit. Beans and lentils are examples of lower glycemic index
carbohydrates which will also lower the glycemic index of a meal since they slow down the
absorption of the glucose from grains.

 

References:

de Vries MA, Klop B, Janssen HW, Njo TL, Westerman EM, Castro Cabezas M. Postprandial
inflammation: targeting glucose and lipids. Adv Exp Med Biol. 2014;824:161-70.
Singh VP, Bali A, Singh N, Jaggi AS. Advanced glycation end products and diabetic
complications. Korean J Physiol Pharmacol. 2014 Feb;18(1):1-14.

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This has shown to improve memory performance, and it does not require much effort.

Posted by on 9:00 am Memory, Resveratrol | 0 comments

This has shown to improve memory performance, and it does not require much effort.

Posted by on 9:00 am Memory, Resveratrol | 0 comments

resveratrol

 

This research tested whether supplementation of resveratrol would enhance memory
performance in older adults (Witte AV, et.al., 2014).
The participants were 23 healthy overweight females and males 50-75 years old which were
matched to 23 participants given a placebo.
The study went on for 26 weeks, and the dose of resveratrol used was 200 mg per day.

 

 

At the beginning and at the end of the study period, the participants underwent memory tasks
and neuroimaging to assess volume, microstructure, and functional connectivity of the
hippocampus, a key region implicated in memory functions.
Glucose, lipid metabolism, inflammation, neurotrophic factors, and vascular parameters were
also evaluated.
The researchers reported a significant effect from taking resveratrol on retention of words over
30 min compared with the placebo.

 

placebo

 

In addition, resveratrol led to significant increases in hippocampal functional connectivity,
decreases in glycosylated hemoglobin (HbA1c) and body fat, and increases in leptin when
compared with the placebo.
HbA1c is a measurement of long term glucose control, and leptin is a hormone that regulates
appetite. An increase in leptin will usually make you less hungry.
To both see an improvement in memory and glucose metabolism just from taking
resveratrol is very interesting.

 

Reference:

Witte AV1, Kerti L2, Margulies DS3, Flöel A, Effects of resveratrol on memory performance,
hippocampal functional connectivity, and glucose metabolism in healthy older adults.J Neurosci.
2014 Jun 4;34(23):7862-70.

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Can you reduce inflammation and affecting metabolism by only using your mind?

Posted by on 9:00 am Brain, Inflammation, Meditation | 0 comments

Can you reduce inflammation and affecting metabolism by only using your mind?

Posted by on 9:00 am Brain, Inflammation, Meditation | 0 comments

inflammation

 

We know that the ability to relax can help reduce blood pressure, anxiety and improve sleep.
We also know that the practice of meditation, yoga and repetitive prayer can produce a
relaxation response. A relaxation response is the opposite of a stress response.
The researchers involved in the following study wanted to investigate why these practices may
produce beneficial health outcomes (Bhasin MK, et.al., 2013).
The participants were 26 healthy subjects with no prior experience practicing any of these
methods of relaxation.

 

 

Gene analysis and metabolic testing were implemented at the start of the study and after 8
weeks of practicing these methods. After 8 weeks, the participant’s test results were compared
with the test results they had when they started. They were also compared to a group with long
term experience in practicing these methods.

 

power of the human mind

 

It was interesting that changes were seen in both short-term and long-term practitioners even if
more changes were seen in the ones who had practiced long term.
The practice enhanced expression of genes associated with energy metabolism,
mitochondrial function, insulin secretion, and telomere maintenance, and reduced
expression of genes linked to inflammatory responses and stress-related pathways.
All of this is apparently possible by using your mind.

Reference:

Bhasin MK, Dusek JA, Chang BH, Joseph MG, Denninger JW, Fricchione GL, Benson H,
Libermann TA. Relaxation response induces temporal transcriptome changes in energy
metabolism, insulin secretion and inflammatory pathways. PLoS One. 2013 May 1;8(5):e62817.

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Can your blood glucose levels affect your memory?

Posted by on 9:00 am Bloodsugar, Memory | 0 comments

Can your blood glucose levels affect your memory?

Posted by on 9:00 am Bloodsugar, Memory | 0 comments

blood glucose measuring

 

We know that type 2 diabetes is related to abnormal brain aging.
The following research was investigating how the glycemic load of a diet and blood glucose
were affecting cognition (Seetharaman S, et.al., 2015).
838 healthy adults 50 years old or older were followed for 16 years.
This is what the researchers found.
High blood glucose was related to poorer overall performance on perceptual speed as
well as greater rates of decline in general cognitive ability, perceptual speed and verbal
ability.

 

 

A high glycemic load diet also played a role which is logical, since eating food which is raising
the blood glucose to a high level will with time result in elevated blood glucose levels.
What about blood glucose levels still in the normal range, but high normal? Can that also be
destructive to the brain?
This study was conducted to determine whether blood glucose levels in the high normal range
were affecting brain volumes, and if this also was associated with cognitive performance
(Mortby ME, et.al., 2013).
210 cognitively healthy individuals 68-73 years old without diabetes, glucose intolerance or
metabolic syndrome was assessed.

 

glucose level

Higher blood glucose levels in the normal range were associated with lower grey/white
matter volumes in the frontal cortices.
These findings were also associated with poorer cognitive performance.
Who wants to have a smaller brain?
It’s smart to implement a high nutrient low glycemic index diet as early a possible.

 

References:

Mortby ME, Janke AL, Anstey KJ, Sachdev PS, Cherbuin N, High “normal” blood glucose is
associated with decreased brain volume and cognitive performance in the 60s: the PATH
through life study. PLoS One. 2013 Sep 4;8(9):e73697.
Seetharaman S, Andel R, McEvoy C, Dahl Aslan AK, Finkel D, Pedersen NL. Blood glucose,
diet-based glycemic load and cognitive aging among dementia-free older adults. J Gerontol A
Biol Sci Med Sci. 2015 Apr;70(4):471-9.

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