fbpx

Your Road to Wellness

Recent Post

This mineral can influence muscle strength, be sure you get enough of it!

Posted by on 9:15 am BMJ Formula, General Health, General Health, Intensity Training, Joint health, magnesium, Muscles, Supplements | 0 comments

This mineral can influence muscle strength, be sure you get enough of it!

Posted by on 9:15 am BMJ Formula, General Health, General Health, Intensity Training, Joint health, magnesium, Muscles, Supplements | 0 comments

This mineral can influence muscle strength, be sure you get enough of it!

 

 

We lose minerals when we perspire. Hot weather and exercise will for that reason make us lose
more.

Some minerals are also more important than others. Magnesium is one of the most important
ones and many people don’t get enough of it.

Magnesium is involved in energy metabolism and numerous enzymatic reactions.

 

 

Athletes often don’t get enough magnesium to compensate for what they lose. This study investigated the impact magnesium can have on muscle strength in elite male
basketball, handball, and volleyball players (Santos DA, et. al, 2011).

It was found that the intake of magnesium was directly associated with maximal isometric
trunk flexion, rotation, and handgrip strength.

Magnesium does not only work for athletes.
The following research included 1138 men and women with an average age of 66.7 years
(Dominguez LJ, et.al., 2006).

The participants were evaluated by testing grip strength, lower-leg muscle power, knee
extension torque, and ankle extension isometric strength.

The researchers found that blood levels of magnesium were significantly associated with
muscle strength and performance as evaluated with the above tests.

 

strength

 

Magnesium in the form of an amino acid chelate is a good choice since it is both well tolerated
and better absorbed than the more common form of magnesium oxide which can cause GI
irritation.

References:

Dominguez LJ, Barbagallo M, Lauretani F, Bandinelli S, Bos A, Corsi AM, Simonsick EM,
Ferrucci L. Magnesium and muscle performance in older persons: the InCHIANTI study. Am J
Clin Nutr. 2006 Aug;84(2):419-26.
Santos DA, Matias CN, Monteiro CP, Silva AM, Rocha PM, Minderico CS, Bettencourt Sardinha
L, Laires MJ. Magnesium intake is associated with strength performance in elite basketball,
handball and volleyball players. Magnes Res. 2011 Dec;24(4):215-9.

 

BMJ

 

Click on the link below 👇

BMJ Bones, Muscles, and Joints

 

 

 

 

read more

The neurovascular system, oxidative stress and neurodegenerative diseases like Alzheimer’s. What can you do to protect yourself?

Posted by on 7:31 am Alzheimer’s, Cardiovascular Disease, Dementia, Nervous System | 0 comments

The neurovascular system, oxidative stress and neurodegenerative diseases like Alzheimer’s. What can you do to protect yourself?

Posted by on 7:31 am Alzheimer’s, Cardiovascular Disease, Dementia, Nervous System | 0 comments

oxidative stress

 

It is very important to have a good blood supply to every tissue in the body.  All tissues, but especially the brain, depending on the good blood supply to function properly.  This is most important for the brain because it has a very high energy demand.

Neurons, glial cells, and blood vessels communicate with each other to regulate cerebral blood flow.

This study gathered information on the importance of oxidative stress as it relates to vascular changes observed in brain aging and neurodegenerative conditions like Alzheimer’s (Carvalho C, Moreira PI, 2018).

One of the emerging causative factors associated with Alzheimer’s pathology is oxidative stress.  This Alzheimer’s-related increase in oxidative stress has been attributed to decreased levels of the brain antioxidant, glutathione (Saharan S, Mandal PK, 2014).

Glutathione protects cells against oxidative stress, and protecting brain endothelial cells under oxidative stress is key to treating cerebrovascular diseases and neurodegenerative diseases including Alzheimer’s disease (Song J, et.al., 2014).  The endothelium is the inner layer of the blood vessel wall.

The body makes glutathione, but it is making less as we get older, and that’s when we need more.

We can, however, take glutathione orally.   Regularly reduced glutathione which is the most common form you will find for sale is not very bioavailable, most of it is oxidized in the stomach and is not going to provide much protection.

You can instead take S-Acetyl Glutathione which gets into the cells and provides very valuable protection from free radical damage.

 

References:

Carvalho C, Moreira PI, Oxidative Stress: A Major Player in Cerebrovascular Alterations Associated to Neurodegenerative Events.Front Physiol. 2018 Jul 3;9:806.

Saharan S, Mandal PK. The emerging role of glutathione in Alzheimer’s disease. J Alzheimers Dis. 2014;40(3):519-29.

Song J, Kang SM, Lee WT, Park KA, Lee KM, Lee JE.Glutathione protects brain endothelial cells from hydrogen peroxide-induced oxidative stress by increasing nrf2 expression.Exp Neurobiol. 2014 Mar;23(1):93-103. 

 

Click on the link below 👇

Effective S-Acetyl Glutathione

read more

Can being exposed to heat help your memory, and reduce your risk for Alzheimer’s disease?

Posted by on 9:00 am Alzheimer’s, Cardiovascular Disease, Dementia | 0 comments

Can being exposed to heat help your memory, and reduce your risk for Alzheimer’s disease?

Posted by on 9:00 am Alzheimer’s, Cardiovascular Disease, Dementia | 0 comments

 

If you follow us regularly you saw that the stress of high heat as in sauna use provided protection against cardiovascular disease. Cardiovascular disease and memory disorders share some of the same risk factors. Does that mean sauna use would provide some protection from Alzheimer’s disease as well? The following research investigated just that.

 

 

2,315 apparently healthy men aged 42-60 years at the start of the study, were followed for an
average of 20.7 years (LaukkanenT, et al., 2017). Of these men, 204 ended up being diagnosed with dementia and 123 were diagnosed with
Alzheimer’s disease. 4-7 sauna bathing sessions per week were found to be associated with lowered risks of
dementia and Alzheimer’s disease. This was the same frequency of sauna use that helped prevent death from cardiovascular
disease. Sauna baths also make you very relaxed afterward. Give it a try.

 

Reference:
Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA, Sauna bathing is inversely associated
with dementia and Alzheimer’s disease in middle-aged Finnish men. Age Ageing. 2017 Mar
1;46(2):245-249.

Check out our learn to eat program.

👉Click here!👈

 

 

 

 

read more

Oxidised cholesterol and Alzheimer’s disease

Posted by on 6:46 am Alzheimer’s, Cholesterol | 0 comments

Oxidised cholesterol and Alzheimer’s disease

Posted by on 6:46 am Alzheimer’s, Cholesterol | 0 comments

 

Increasing evidence is now supporting the hypothesis that oxidized cholesterol is the driving force behind the development of Alzheimer’s disease and oxysterols, which are the oxidized form of cholesterol, are the link connecting the disease to altered cholesterol metabolism in the brain and to high cholesterol; this is because of the ability of oxysterols, unlike cholesterol, to cross the blood brain barrier (Gamba, et.al., 2015).

 

 

Oxidative stress is associated with neuroinflammation, and a vicious circle has been found to connect oxidative stress and inflammation in Alzheimer’s disease.

 

Analysis of published data shows that the levels of cholesterol are increased in people with mild cognitive impairment,  and 24-hydroxycholesterol and 27-hydroxycholesterol are elevated in patients with Alzheimer’s disease and mild cognitive impairment compared to controls (Wang, et.al., 2016).

24-hydroxycholesterol and 27-hydroxycholesterol are types of oxysterols.

The following research found that study participants with mild cognitive impairment had significantly higher levels of 27-hydroxycholesterol when compared to participants with normal cognition (Liu Q, et.al., 2016).

It may look like taking statin drugs to lower cholesterol could be a solution to prevent memory loss later in life, but that does not work.

 

In this study the authors concluded that there is good evidence that statins given in late life to people at risk of vascular disease do not prevent cognitive decline or dementia (McGuinness B, et.al., 2016).

 

Dietary changes are a better choice.

 

This research indicated that adherence to the meditranean diet was associated with better cognitive performance and lower dementia rates (Anastasiou CA, et.al., 2017).

 

References:

 

Anastasiou CA, Yannakoulia M, Kosmidis MH, Dardiotis E, Hadjigeorgiou GM, Sakka P, Arampatzi X, Bougea A, Labropoulos I, Scarmeas N, Mediterranean diet and cognitive health: Initial results from the Hellenic Longitudinal Investigation of Ageing and Diet.PLoS One. 2017 Aug 1;12(8):e0182048.

 

Gamba P, Testa G, Gargiulo S, Staurenghi E, Poli G, Leonarduzzi G.Oxidized cholesterol as the driving force behind the development of Alzheimer’s disease.Front Aging Neurosci. 2015 Jun 19;7:119. 

 

Liu Q, An Y, Yu H, Lu Y, Feng L, Wang C, Xiao R.Relationship between oxysterols and mild cognitive impairment in the elderly: a case-control study.Lipids Health Dis. 2016 Oct 10;15(1):177.

 

McGuinness B1, Craig D, Bullock R, Passmore P.Statins for the prevention of dementia. Cochrane Database Syst Rev. 2016 Jan 4;(1):CD003160.

Wang HL, Wang YY, Liu XG, Kuo SH, Liu N, Song QY, Wang MW.Cholesterol, 24-Hydroxycholesterol, and 27-Hydroxycholesterol as Surrogate Biomarkers in Cerebrospinal Fluid in Mild Cognitive Impairment and Alzheimer’s Disease: A Meta-Analysis.J Alzheimers Dis. 2016;51(1):45-55.

 

Check out our Learn to Eat Program.

Click here!

 

 

 

 

 

read more

Decrease your blood pressure by adding one good tasting item to your normal meals

Posted by on 4:22 pm Blood Pressure | 0 comments

Decrease your blood pressure by adding one good tasting item to your normal meals

Posted by on 4:22 pm Blood Pressure | 0 comments

It’s important to keep the blood pressure low as we get older. High blood pressure especially
increases the risk for stroke.Postmenopausal women often develop hypertension and arterial stiffness. For that reason the
following research included postmenopausal women who had started to experience increased
blood pressure (Johnson SA, et.al., 2015).
Systolic and diastolic blood pressures were evaluated and arterial stiffness was assessed at the
start of the study and at the end. This was an 8-week, randomised double-blind
placebo-controlled trial. The participants received either 22 g of freeze-dried blueberry powder
or 22 g of control powder.

After 8 weeks, the systolic and diastolic blood pressure was significantly lower in the group
that took the blueberry powder, and arterial stiffness had also improved.

Nitric oxide levels improved significantly in the blueberry group whereas there were no changes
in Nitric oxide levels in the placebo group. Nitric oxide relaxes the muscles in the blood vessels
and improves blood circulation.
This may be the reason blueberries lowered the blood pressure.
Eating blueberries every day is a good idea. If it is difficult to find fresh ones, you can usually
find frozen blueberries.

Reference:
Johnson SA, Figueroa A, Navaei N, Wong A, Kalfon R, Ormsbee LT, Feresin RG, Elam ML,
Hooshmand S, Payton ME, Arjmandi BH.
Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal
women with pre- and stage 1-hypertension: a randomised, double-blind, placebo-controlled
clinical trial.J Acad Nutr Diet. 2015 Mar;115(3):369-77.

 

Check out our Learn to Eat Program.
Click here!

read more

Sweets Improving Insulin Sensitivity

Posted by on 5:19 pm General Health | 0 comments

Sweets Improving Insulin Sensitivity

Posted by on 5:19 pm General Health | 0 comments

Can something that is sweet and taste very good improve insulin sensitivity?

Food that is sweet is usually one of the factors causing insulin resistance since sweet foods raise the blood glucose high and triggers a big insulin response. When receptors on the cells are exposed to a lot of insulin over time, they get less insulin sensitive.

The following research can for that reason be surprising. The participants were obese insulin-resistant men and women.

They were evaluated before the research started and after 6 week. This was a double-blind placebo-controlled study and the participants were consuming either a smoothie containing blueberry actives, or a placebo with equal amount of calories twice daily for 6 weeks.

The researchers found that the group consuming the blueberry smoothies improved their insulin sensitivity while the placebo group did not.

It is not only the glycemic index that is important when it comes to food. Even though blueberries are sweet, they were able to improve the insulin sensitivity which is interesting.

This is because of the other nutrients berries contain. Berries, and especially blueberries are producing other interesting and beneficial results also.

If you are not already eating blueberries, start to eat some every day.

Reference

Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT.Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women.J Nutr. 2010 Oct;140(10):1764-8.

Find out more on healthy eating by checking out our Learn to Eat program! 

read more

Heart Health and How to Fight Back Against Disease

Posted by on 11:00 am Antioxidents, General Health, Glutathione, Wellness | 0 comments

Heart Health and How to Fight Back Against Disease

Heart Health and How to Fight Back Against Disease

Posted by on 11:00 am Antioxidents, General Health, Glutathione, Wellness | 0 comments

 

This substance is very important for the cardiovascular system.

Oxidative stress has been found to be a factor involved in many chronic diseases, and cardiovascular disease is one of them.

This is what was found in the following research when glutathione levels were measured in patients with cardiac disease and compared with a healthy control group. 

The researchers wrote that this study provides evidence that cardiac and systemic glutathione deficiency is related to the functional status and structural cardiac abnormalities of patients with cardiac diseases (Damy T, et.al., 2009).

Another study found that glutathione concentrations were lower in all cardiovascular disease cases when compared to the control group (Shimizu H, et.al., 2004). 

Both the cerebral infarction cases and cerebral hemorrhage cases had significantly lower total glutathione levels when compared to the control groups.

The researchers wrote that these findings suggest that reduced plasma total glutathione levels are a risk factor for cardiovascular disease, especially for cerebral small vessel disease.

In patients with coronary artery disease, a low level of activity of red-cell glutathione peroxidase 1 was independently associated with an increased risk of cardiovascular events.

The risk of cardiovascular events was inversely associated with increasing quartiles of glutathione peroxidase 1 activity (Blankenberg S, et.al., 2003).  

The researchers found that glutathione peroxidase 1 activity was among the strongest univariate predictors of the risk of cardiovascular events. 

 

They also wrote that  increasing glutathione peroxidase 1 activity might lower the risk of cardiovascular events.  

References

Blankenberg S, Rupprecht HJ, Bickel C, Torzewski M, Hafner G, Tiret L, Smieja M, Cambien F, Meyer J, Lackner KJ; AtheroGene Investigators.Glutathione peroxidase 1 activity and cardiovascular events in patients with coronary artery disease.N Engl J Med. 2003 Oct 23;349(17):1605-13.

Damy T, Kirsch M, Khouzami L, Caramelle P, Le Corvoisier P, Roudot-Thoraval F, Dubois-Randé JL, Hittinger L, Pavoine C, Pecker F .Glutathione deficiency in cardiac patients is related to the functional status and structural cardiac abnormalities. PLoS One. 2009;4(3):e4871.

Shimizu H, Kiyohara Y, Kato I, Kitazono T, Tanizaki Y, Kubo M, Ueno H, Ibayashi S, Fujishima M, Iida M. Relationship between plasma glutathione levels and cardiovascular disease in a defined population: the Hisayama study. Stroke. 2004 Sep;35(9):2072-7.

 

 

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!

 

 

 

read more

Fight Back to Heart Disease

Posted by on 11:48 am General Health | 0 comments

Fight Back to Heart Disease

Posted by on 11:48 am General Health | 0 comments

This substance is very important for the cardiovascular system.

Oxidative stress has been found to be a factor involved in many chronic diseases, and cardiovascular disease is one of them.

This is what was found in the following research when glutathione levels were measured in patients with cardiac disease and compared with a healthy control group.

The researchers wrote that this study provides evidence that cardiac and systemic glutathione deficiency is related to the functional status and structural cardiac abnormalities of patients with cardiac diseases (Damy T, et.al., 2009).

Another study found that glutathione concentrations were lower in all cardiovascular disease cases when compared to the control group (Shimizu H, et.al., 2004).

Both the cerebral infarction cases and cerebral hemorrhage cases had significantly lower total glutathione levels when compared to the control groups.

The researchers wrote that these findings suggest that reduced plasma total glutathione levels are a risk factor for cardiovascular disease, especially for cerebral small vessel disease.

In patients with coronary artery disease, a low level of activity of red-cell glutathione peroxidase 1 was independently associated with an increased risk of cardiovascular events.

The risk of cardiovascular events was inversely associated with increasing quartiles of glutathione peroxidase 1 activity (Blankenberg S, et.al., 2003).

The researchers found that glutathione peroxidase 1 activity was among the strongest univariate predictors of the risk of cardiovascular events.

They also wrote that increasing glutathione peroxidase 1 activity might lower the risk of cardiovascular events.

If you want to supplement with glutathione, use S-Acetyl Glutathione since reduced glutathione is oxidized in the stomach and not much is absorbed.

References

Blankenberg S, Rupprecht HJ, Bickel C, Torzewski M, Hafner G, Tiret L, Smieja M, Cambien F, Meyer J, Lackner KJ; AtheroGene Investigators.Glutathione peroxidase 1 activity and cardiovascular events in patients with coronary artery disease.N Engl J Med. 2003 Oct 23;349(17):1605-13.

Damy T, Kirsch M, Khouzami L, Caramelle P, Le Corvoisier P, Roudot-Thoraval F, Dubois-Randé JL, Hittinger L, Pavoine C, Pecker F .Glutathione deficiency in cardiac patients is related to the functional status and structural cardiac abnormalities. PLoS One. 2009;4(3):e4871.

Shimizu H, Kiyohara Y, Kato I, Kitazono T, Tanizaki Y, Kubo M, Ueno H, Ibayashi S, Fujishima M, Iida M. Relationship between plasma glutathione levels and cardiovascular disease in a defined population: the Hisayama study. Stroke. 2004 Sep;35(9):2072-7.

 

 

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!

 

 

read more

Do you want to feel less anxious? This has shown to help.

Posted by on 11:00 am Fish Oil, HDL, Omega-3, fish oil, Wellness | 0 comments

Do you want to feel less anxious? This has shown to help.

Do you want to feel less anxious? This has shown to help.

Posted by on 11:00 am Fish Oil, HDL, Omega-3, fish oil, Wellness | 0 comments

No one wants to feel anxious, so what can you do?  The aim of this research was to find out if omega 3 fatty acids would reduce inflammatory markers and symptoms of anxiety in healthy young adults (Kiecolt-Glaser JK, et.al., 2011).

The participants of this double blind placebo controlled study were 68 medical students. The research took 12 weeks.

They provided blood samples during lower-stress periods and also on days before an exam.

The students  received either 2.5 g per day of omega 3 fish oil capsules consisting of 2085 mg of EPA (eicosapentaenoic acid) and 348 mg of DHA (docosahexanoic acid) or placebo capsules. 

Compared to controls, the students who received the omega 3 fatty acids showed a 14% decrease in lipopolysaccharide stimulated interleukin 6 (IL-6) production which is an inflammatory marker, and a 20% reduction in anxiety symptoms.

Because the absorption and metabolism of omega 3 fatty acid supplements can differ, a secondary analysis was also performed. This showed that a lower omega 6 to omega 3 fatty acid ratio led to lower anxiety and reductions in stimulated IL-6 and TNF-alpha production, both inflammatory markers.

Supplementation with omega 3 fatty acids if the dose of EPA is high enough can reduce both inflammation and symptoms of anxiety even in young and healthy people.

Reference

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

Get your bottle here.

read more

One good reason it is important to have a low omega 6 to omega 3 fatty acid ratio

Posted by on 10:00 am Fish Oil, Flaxseeds, General Health, HDL, HDL Level, Health Risk, Omega-3, fish oil, telomeres, Wellness | 0 comments

One good reason it is important to have a low omega 6 to omega 3 fatty acid ratio

Posted by on 10:00 am Fish Oil, Flaxseeds, General Health, HDL, HDL Level, Health Risk, Omega-3, fish oil, telomeres, Wellness | 0 comments

Both omega 3 and omega 6 fatty acids are essential which means we have to get them through the diet, since the body cannot make them.  The omega 6 fatty acid intake is quite a bit higher than the omega 3 intake the way most people eat now.

Omega 6 fatty acids are precursors for arachidonic acid which again is a part of the inflammatory cascade which is producing the inflammatory cytokines (substances). The omega 3 fatty acids are more known for reducing inflammation.

Both of these fatty acids are important and they are incorporated into the cell membranes.

The following research is interesting because it measured telomere length as it relates to aging, and how this is affected by the ratio of omega 6 to omega 3 fatty acids (Kiecolt-Glaser JK, et.al., 2013).

Telomeres are the caps at the end of each strand of DNA that protect our chromosomes. If DNA strands become damaged our cells will not function properly.  Longer telomeres are generally related to better health.

This was a double-blind four-month study, and included 106 healthy sedentary overweight middle-aged older adults who received either 2.5g/day, l.25g/day or a placebo capsule for 4 months. Oxidative stress and telomere length were measured.

The researchers found that oxidative stress was reduced, and that telomere length increased with decreasing omega 6 to omega 3 fatty acid ratio.   This data suggests that a lower omega 6 to omega 3 fatty acid ratio can impact cell aging.

Other research has documented that omega 3 fatty acids also reduce inflammation.

The omega 3 fatty acids used in this research were from fish oil and had a high amount of EPA.

Reference

Kiecolt-Glaser JK. Brain Behav Immun. 2013 Feb;28:16-24, Epel ES, Belury MA, Andridge R, Lin J, Glaser R, Malarkey WB, Hwang BS, Blackburn E. Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A randomized controlled trial. Brain Behav Immun. 2013 Feb;28:16-24.

 

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

Get your bottle here.

read more