Your Road to Wellness

Recent Post

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

Is fat from dairy like butter and cheese decreasing or increasing cardiovascular risk?

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.

Read more…

read more

Does milk help prevent fractures?

Posted by on 9:28 am Anti-aging, Bone density, bone loss, Diet, Diseases, Eating, General Health, The Learn to Eat Plan | 0 comments

Does milk help prevent fractures?

Posted by on 9:28 am Anti-aging, Bone density, bone loss, Diet, Diseases, Eating, General Health, The Learn to Eat Plan | 0 comments

Milk is by most people believed to help support bone formation and reduce the risk for fractures, but is that true?

The following research investigated milk intake and the risk of mortality and fractures in women and men (Michaelsson K, et.al., 2014).

This study was done in Sweden and included 61,433 women and 45,339 men. The average follow up for the women was 20.1 year and for the men 11.2 years.

High milk intake was associated with higher mortality for both women and men, and with a higher fracture

incidence in women.

It’s common to recommend milk for teenagers to promote increased bone mass.

To determine whether milk consumption during teenage years influences the risk of hip fracture in older adults, the researchers of this study included both women and men and did 22 years of follow-up (Feskanich D, et.al., 2014).

After controlling for known risk factors and current milk consumption, each additional glass of milk per day during teenage years was associated with a significant 9% higher risk of hip fracture in men.

It was concluded that greater milk consumption during teenage years was not associated with a lower risk of hip fracture in older adults.

These studies were population studies using food frequency questionnaires which is not as accurate as double blinded research comparing 2 groups.

However, when the research includes large population groups and both show the same results, it’s worthwhile to pay attention to the results.

References

Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. Milk intake and risk of mortality and fractures in women and men: cohort studies.BMJ. 2014 Oct 28;349:g6015.

Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatr. 2014 Jan;168(1):54-60.

 

 

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…

read more

Improve cognition and physical performance at the same time

Posted by on 3:00 pm Cognition, Eating, Energy, Exercise | 0 comments

Improve cognition and physical performance at the same time

Posted by on 3:00 pm Cognition, Eating, Energy, Exercise | 0 comments

Adding one thing can sometimes give you more than one benefit.

This research was conducted to find out if dietary nitrate supplementation would improve exercise performance and cognitive function during a prolonged intermittent sprint test (Thompson C.,et.al., 2015).

16 male team-sport players received either 140 ml a day of beetroot juice high in nitrate or a placebo beetroot juice low in nitrate for 7 days.

Using a stationary bike they repeatedly performed several 6 seconds “all-out” sprints with 100 seconds active recovery and 20 seconds of rest, while simultaneously performing cognitive tasks. The test went on for two 40 minutes “halves” simulating team sports.

The beetroot juice high in nitrate improved sprint performance compared with the placebo juice and also improved reaction time of response to the cognitive tasks.

In another study when the participants exercised for 6 weeks and either drank beetroot juice or a placebo drink,  the exercise and beetroot group had brain networks that more closely resembled those of younger adults (Petrie M, et.al., 2017).

When 450 ml beetroot juice was compared with a placebo drink cognitive performance was improved on a subtraction task 90 minutes later (Wightman EL, et.al., 2015). These results show that single doses of dietary nitrate can modulate the prefrontal cortex cerebral blood-flow response to task performance and potentially improve cognitive performance.

References

Thompson C, Wylie LJ, Fulford J, Kelly J, Black MI, McDonagh ST, Jeukendrup AE, Vanhatalo A, Jones AM. Dietary nitrate improves sprint performance and cognitive function during prolonged intermittent exercise. Eur J Appl Physiol. 2015 Sep;115(9):1825-34.

Petrie M, Rejeski WJ, Basu S, Laurienti PJ, Marsh AP, Norris JL, Kim-Shapiro DB, Burdette JH. Beet Root Juice: An Ergogenic Aid for Exercise and the Aging Brain. J Gerontol A Biol Sci Med Sci. 2017 Sep 1;72(9):1284-1289.

Wightman EL, Haskell-Ramsay CF, Thompson KG, Blackwell JR, Winyard PG, Forster J, Jones AM, Kennedy DO. Dietary nitrate modulates cerebral blood flow parameters and cognitive performance in humans: A double-blind, placebo-controlled, crossover investigation. Physiol Behav. 2015 Oct 1;149:149-58.

.

 

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…

read more

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

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.

Read more…

 

read more

How to protect the cartilage of your joints from oxidative stress and degeneration.

Posted by on 10:02 am Health, Joint health | 0 comments

How to protect the cartilage of your joints from oxidative stress and degeneration.

Posted by on 10:02 am Health, Joint health | 0 comments

Oxidative stress tends to increase as we get older and contributes to cell death of cartilage. It also damages other tissue. This leads to increased cartilage degeneration, which can lead to arthritis, and you don’t want to get arthritis.

In the following study, the researchers took samples of cartilage cells–which are called chondrocytes–isolated from the articular cartilage of young and older adult human tissue donors (Carlo MD Jr, Loeser RF, 2003).

These cells were then exposed to oxidative stress. Twice as many chondrocytes died from donors 50 years or older compared to those derived from 18-49 years old donors.

The researchers found that cells depleted of intracellular glutathione were more susceptible to cell death when exposed to oxidative stress.

They concluded that this may represent an important contributing factor to the development of osteoarthritis in older adults.

The most common form of glutathione is not well absorbed; most of it is oxidized in the stomach.

The good news is that you now can take an effective form of glutathione called S-Acetyl Glutathione, a patented form of glutathione shown to get into the cells which need protection from oxidative stress (Cacciatore I, et al. 2010).

References

Carlo MD Jr, Loeser RF, Increased oxidative stress with aging reduces chondrocyte survival: correlation with intracellular glutathione levels.Arthritis Rheum. 2003 Dec;48(12):3419-30.

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

 

 

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

How can you improve insulin sensitivity other than paying attention to what you eat?

Posted by on 11:43 am General Health | 0 comments

How can you improve insulin sensitivity other than paying attention to what you eat?

Posted by on 11:43 am General Health | 0 comments

When you are insulin sensitive your insulin can transfer the blood glucose into the cells efficiently because the receptors on the cells function well, they are not resistant to the insulin.

If these receptors start to lose their sensitivity to the insulin, your blood glucose will increase. That can lead to type 2 diabetes if it keeps getting worse, but even if it does not get that point, it can cause a lot of problems.

Insulin resistance usually leads to weight gain, increased inflammation, increased risk for cardiovascular disease, and it can even result in neuropathies.

The food we eat is extremely important when it comes to preventing insulin resistance. There are however also other ways to improve insulin sensitivity.

A lot of aerobic exercise can help, but few people are willing to put in the time necessary to see the results.

When young men performed 2 weeks of supervised high intensity short  interval training consisting of 4-6, 30 second sprints per session for 2 weeks with 3 sessions per week on a stationary bike, this is what the researchers found (Babraj JA, et.al., 2009).

Insulin sensitivity was improved by 23%, while aerobic cycling performance improved by approximately 6%.

That was not a lot of time spent exercising, and the benefits were great.

Does this only work for young people? No, in the following study the participants were healthy sedentary older adults with an average age of 65 (Hwang CL, et.al. 2016).

One group did high intensity training for 4 minutes at 90% of peak heart rate with 4 repetitions and another group did 32 minutes of moderate-intensity continuous training. Both groups exercised 4 times a weeks for 4 weeks.

Insulin resistance decreased by 26% and only in the group which did the high intensity short interval training.

References

Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell G, Timmons JA.Extremely short duration high intensity interval training substantially improves insulin action in young healthy males.BMC Endocr Disord. 2009 Jan 28;9:3.

Hwang CL, Yoo JK, Kim HK, Hwang MH, Handberg EM, Petersen JW, Christou DD.Novel all-extremity high-intensity interval training improves aerobic fitness, cardiac function and insulin resistance in healthy older adults.Exp Gerontol. 2016 Sep;82:112-9

 

Research has shown that sitting for a long time can be bad, but you don’t have to be active for very long to reap huge benefits.

The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.

Click here to learn more.

 

read more

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

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.

 

Research has shown that sitting for a long time can be bad, but you don’t have to be active for very long to reap huge benefits.

The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.

Click here to learn more.

read more

Do you want a bigger brain and better memory?

Posted by on 7:33 am Alzheimer’s, Anti-Aging, Cognition, Dementia, Exercise, General Health, Memory, Research, Stay healthy, Wellness | 0 comments

Do you want a bigger brain and better memory?

Posted by on 7:33 am Alzheimer’s, Anti-Aging, Cognition, Dementia, Exercise, General Health, Memory, Research, Stay healthy, Wellness | 0 comments

 

Is it really possible to increase the size of the brain later in life?

Data from a randomized controlled study of 155 older women, who participated in 52 weeks of resistance training showed reduced cortical white matter atrophy on MRI scans when compared with the control  group (Best JR, et.al., 2015).

This means that they ended up with a bigger brain than they would have had if they had not done the resistance exercise.

Twice-weekly resistance training also promoted memory and increased peak muscle power when they were followed up after 2 years.

The control group did balance and toning.

If you instead prefer aerobic type of exercise, that may also improve your cognition.

Research showed that an individual’s cardio-respiratory fitness was a better predictor of cognitive gains than the exercise dose (Vidoni ED, et.al., 2015).

To improve cardio-respiratory function you can do regular aerobic exercise, or you can do high intensity short interval training which will save you time.

This study compared the effects of long slow distance training with high-intensity interval training in rowers (Ní Chéilleachair NJ, et.al., 2017).

High intensity short interval training was more effective than long and slow distance training in improving performance and aerobic characteristics.

References

Best JR, Chiu BK, Liang Hsu C, Nagamatsu LS, Liu-Ambrose T.Long-Term Effects of Resistance Exercise Training on Cognition and Brain Volume in Older Women: Results from a Randomized Controlled Trial. J Int Neuropsychol Soc. 2015 Nov;21(10):745-56.

Vidoni ED, Johnson DK, Morris JK, Van Sciver A, Greer CS, Billinger SA, Donnelly JE, Burns JM,Dose-Response of Aerobic Exercise on Cognition: A Community-Based, Pilot Randomized Controlled TrialPLoS One. 2015 Jul 9;10(7):e0131647.

Ní Chéilleachair NJ1,2, Harrison AJ2, Warrington GD,HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers.J Sports Sci. 2017 Jun;35(11):1052-1058

 

Research has shown that sitting for a long time can be bad, but you don’t have to be active for very long to reap huge benefits.

The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.

Click here to learn more.

read more

What else can you do to improve your cognition other than pay attention to the food you eat?

Posted by on 10:31 am Anti-Aging, Cognition, Exercise, General Health, Health, Vigorous Activity, Wellness | 0 comments

What else can you do to improve your cognition other than pay attention to the food you eat?

Posted by on 10:31 am Anti-Aging, Cognition, Exercise, General Health, Health, Vigorous Activity, Wellness | 0 comments

 

You actually have quite a lot of control over how functional your brain is going to be.

Research has shown we can slow down memory loss and even improve our memory.

The food we eat is extremely important, but another tool we have is exercise.  Resistance exercise is especially effective.

The following study included 155 older women participating in resistance training 2 days a week for a year (Best JR, et.al., 2015).

They were compared with a group doing balance and toning twice a week and were evaluated at the beginning of the study, after 1 year and after 2 years.

Resistance training improved executive function compared to balance and toning. It also improved memory, reduced cortical white matter.

Atrophy verified on MRI and increased peak muscle power at 2-year follow-up. The balance and toning exercises did not do that.

Men and women doing resistance exercises 2-3 times a week for 6 months significantly improved overall cognitive function, with maintenance of executive and overall benefits over 18 months (Fiatarone Singh MA, et.al., 2014).

They were compared with a group doing seated calisthenics which did not result in the same benefits.

Doing resistance exercise twice a week does not require a lot of time and can help to keep your brain healthier.

That’s time well spent.

References

Best JR, Chiu BK, Liang Hsu C, Nagamatsu LS, Liu-Ambrose T. Long-Term Effects of Resistance Exercise Training on Cognition and Brain Volume in Older Women: Results from a Randomized Controlled Trial. J Int Neuropsychol Soc. 2015 Nov;21(10):745-56.

Fiatarone Singh MA, Gates N, Saigal N, Wilson GC, Meiklejohn J, Brodaty H, Wen W, Singh N, Baune BT, Suo C, Baker MK, Foroughi N, Wang Y, Sachdev PS, Valenzuela M. The Study of Mental and Resistance Training (SMART) study—resistance training and/or cognitive training in mild cognitive impairment: a randomized, double-blind, double-sham controlled trial. J Am Med Dir Assoc. 2014 Dec;15(12):873-80.

 

Research has now documented that sitting for a prolonged time can be dangerous, but by implementing a specific principle, you don’t have to be active for very long to reap huge benefits.

The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.

Click here to learn more…

read more

Can nuts improve insulin sensitivity even in diabetics?

Posted by on 5:17 am Diabetes, Diet, Eating, General Health, Insulin resistance, Nut consumption | 0 comments

Can nuts improve insulin sensitivity even in diabetics?

Posted by on 5:17 am Diabetes, Diet, Eating, General Health, Insulin resistance, Nut consumption | 0 comments

It is important to be as insulin sensitive as possible.

When you are insulin sensitive, your insulin effectively transfers the glucose from you blood into the cells where you can use it for energy, and your blood glucose stays in a low and normal range.

Elevated blood glucose will cause problems because it will increase inflammation, free radicals and damage your tissue. That’s why people with diabetes are much more susceptible to chronic diseases.

High glycemic index carbohydrates will raise your blood glucose too high because this type of food is converted to sugar and absorbed fast. Especially flour (white bread), potatoes and white rice will do that, but foods like whole grain bread, at least the regular whole grain bread you normally get in the store, as well as brown rice, unless you have very little a one time, will do that also.

That’s why substituting those foods for something else can make a significant difference.

That is exactly what was done in the following study.

The research was carried out in a hospital research center.

A group of men and women with type 2 diabetes was put on one of three diets for 3 months (Jenkins DJA, et.al., 2018).

One group was put on a diet getting 477 calories from 75 grams of mixed nuts, one group got 471 calories from 3 whole wheat muffins, and one group got half a serving of the nuts and half a serving of the muffins.

The group consuming the 75 grams of nuts showed a reduction in Hemoglobin A1c, a marker of long term glucose control, compared to the group having the muffins.

Several cardiovascular risk factors also improved in group eating the 75 grams of nuts daily.

Nuts works better than whole grains if you want to improve your glucose control and cardiovascular risk factors.

75 grams of nuts are approximately 2 and a half handfuls of nuts.

Reference

Jenkins DJA, Kendall CWC, Lamarche B, Banach MS, Srichaikul K, Vidgen E, Mitchell S, Parker T, Nishi S, Bashyam B, de Souza RJ, Ireland C, Pichika SC, Beyene J, Sievenpiper JL, Josse RG. Nuts as a replacement for carbohydrates in the diabetic diet: a reanalysis of a randomised controlled trial.Diabetologia. 2018 Aug;61(8):1734-1747.

 

 

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…

 

read more