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How to reduce your blood pressure by eating earlier

Posted by on 8:00 am Blood Pressure, Eating | 0 comments

How to reduce your blood pressure by eating earlier

Posted by on 8:00 am Blood Pressure, Eating | 0 comments

blood pressure

 

Maybe you find it surprising that you can reduce your blood pressure just by changing the time
you eat. You can however not only reduce your blood pressure by doing that, but quite a few
other things have been shown to improve as well.
This research was based on the results of intermittent fasting.
The study was small, but it was very well controlled (Sutton EF, et.al., 2018).
Prediabetic men were randomized to time-restricted feeding, which in this case meant a 6 hour
feeding period with dinner before 3 p.m., or a control schedule with a 12 hour feeding period.
The participants followed the time-restricted feeding schedule for 5 weeks and were later crossed
over to the other schedule.

 

 

The meals they ingested were prepared for them, and the number of daily calories was
calculated according to their energy expenditure so they would not lose any weight. The
researchers also checked that all of the meals were ingested. The schedules were followed for
5 weeks. The participants had breakfast, lunch and dinner, all within 6 hours, and dinner was no later than 3 p.m.

 

eating schedule

 

On the time-restricted feeding schedule, the participants improved insulin sensitivity, beta
cell responsiveness, blood pressure, oxidative stress, and they felt less hungry.
Beta cells are the insulin-producing cells in the pancreas.
All of these changes were seen from only changing the timing of when they were eating.
Try it and see how it works for you.

 

Reference:

Sutton EF1, Beyl R1, Early KS2, Cefalu WT3, Ravussin E1, Peterson CM , Early Time-Restricted
Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight
Loss in Men with Prediabetes. Cell Metab. 2018 Jun 5;27(6):1212-1221.e3.

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Does reduced circulation in the brain increase the risk for Alzheimer’s disease?

Posted by on 9:00 am Alzheimer’s | 0 comments

Does reduced circulation in the brain increase the risk for Alzheimer’s disease?

Posted by on 9:00 am Alzheimer’s | 0 comments

Alzheimer disease

 

Every tissue in the body needs nutrients including the brain and the nervous system.
To deliver an optimal amount of nutrients to the tissue, we need a vascular system that
provide good circulation.
Atherosclerosis and stenosis of the vascular system will decrease blood circulation.
The following research investigated the impact of intracranial arterial stenosis on the
progression from mild cognitive impairment to Alzheimer’s disease (Zhu J, et.al., 2014).
423 participants with mild cognitive impairment were included in the study, and they were
evaluated with clinical and neuropsychological examinations every year for 4 years.
CT angiography was used to measure the stenosis of major intracranial arteries.
At the last follow up, the researchers found that 116 participants had progressed to
dementia due to Alzheimer’s disease.

 

 

They also found that the presence of moderate or severe intracranial arterial stenosis
significantly increased the risk of dementia progression and also the risk of developing
Alzheimer’s disease.

 

losing memory

 

It’s important to start early to prevent the buildup of plaque in the vascular system since it can
start at an early age and is a gradual process. As you see it’s not only important for the heart,
but also for the brain.

 

Reference:

Zhu J, Wang Y, Li J, Deng J, Zhou H. Intracranial artery stenosis and progression from mild
cognitive impairment to Alzheimer’s disease. Neurology. 2014 Mar 11;82(10):842-9.

 

Happy Smiling Businessman

Learn to eat program

  1. You will sleep better – and wake up feeling rested!
  2. You will feel like you’re on an even keel (instead of being edgy!)
  3. Banish aches and pains (experience life without limits!)
  4. Imagine the sensation of being calm, energized, pain-free, and at your ideal weight…without dieting or taking drugs!

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Low brain derived neurotrophic factor linked to decreased memory. This is one way to increase it.

Posted by on 9:00 am General Health | 0 comments

Low brain derived neurotrophic factor linked to decreased memory. This is one way to increase it.

Posted by on 9:00 am General Health | 0 comments

BDNF

 

The reduction of brain-derived neurotrophic factor (BDNF) has been shown to affect cognitive
function, learning, and memory and also causes behavioral disorders.
There are however several ways to increase BDNF.
The following research reviewed several studies which investigated the effect of curcumin on
BDNF (Sarraf P, et.al., 2019).
The supplemented dose of curcumin the participants took ranged from 200 to 1820 mg per day,
and the studies lasted from 8 to 12 weeks,
The researchers found that curcumin significantly increased BDNF levels.

 

 

Curcumin is not well absorbed unless it has been manufactured to improve absorption. In this
research the dose varied quite a bit in the different studies which were included.
If you take a curcumin formula shown to be better absorbed, you don’t have to take a very high
dose. It is for that reason a very easy way to increase BDNF levels.

 

curcumin

 

Reference:
Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M. Short-term curcumin
supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a
a systematic review and dose-response meta-analysis of randomized controlled trials. Nutr Res.
2019 May 9;69:1-8.

Better Curcumin

  • We added boron to provide even more benefits. There is no other formula like this.
  • Curcumin is a good antioxidant, but it is especially effective in helping to reduce inflammation. For these reasons, curcumin provides many health benefits.
  • The raw material used in the Better Curcumin formula is the only form of curcumin shown to pass through the blood-brain barrier and improve memory
  • This study also showed a significant reduction in both total cholesterol and LDL cholesterol, the so-called bad cholesterol.
  • The following research shows that this form of curcumin is 65 times more bioavailable than regular curcumin

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What type of exercise improves memory the most?

Posted by on 9:00 am Exercise, General Health, Intensity Training | 0 comments

What type of exercise improves memory the most?

Posted by on 9:00 am Exercise, General Health, Intensity Training | 0 comments

older people exercising

 

Exercise, in general, is beneficial for the brain, but is one type of exercise more beneficial for
memory? That’s what the following research investigated.
Sixty-four sedentary older adults either did high-intensity interval training, moderate continuous
training or stretching as a control (Kovacevic A, et.al., 2019).
The researchers found that high-intensity interval training resulted in the greatest
memory performance in inactive older adults compared to moderate continuous training
or stretching.

 

 

They also found that improvement in fitness correlated with improvement in memory
performance since moderate exercise also helped.
Brain-derived neurotrophic factor (BDNF) which is a protein plays an important role in the
survival and growth of the nervous system. This means that BDNF is important for keeping the
brain healthy.

 

older man stretching

 

This research tested the effectiveness of two high-intensity exercise protocols, both known to
improve cardiovascular health, to determine whether they have similar efficacy in affecting
BDNF levels ( Saucedo Marquez CM , et.al., 2015).
Participants performed a continuous exercise protocol at 70% of maximal work rate and a
high-intensity interval training protocol at 90% of maximal work rate for periods of 1 minute
alternating with 1 min of rest (both protocols lasted 20 min).
Both protocols increased BDNF levels, but the high-intensity interval training improved
BDNF levels the most.

References:

Kovacevic A, Fenesi B, Paolucci E, Heisz JJ. The effects of aerobic exercise intensity on
memory in older adults. Appl Physiol Nutr Metab. 2019 Oct 30.
Saucedo Marquez CM, Vanaudenaerde B, Troosters T, Wenderoth N. High-intensity interval
training evokes larger serum BDNF levels compared with intense continuous exercise. J Appl
Physiol (1985). 2015 Dec 15;119(12):1363-73

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How to improve endothelial function?

Posted by on 9:00 am Cardiovascular Disease, Green tea, Health Risk | 0 comments

How to improve endothelial function?

Posted by on 9:00 am Cardiovascular Disease, Green tea, Health Risk | 0 comments

Easy way to improve endothelial function which affects cardiovascular risk.

 

endothelial cells

 

Endothelial function is an independent predictor of cardiovascular risk.
The endothelium is the inner layer of the blood vessels.
One way of evaluating endothelial function is by measuring flow-mediated dilation which relates
to the artery’s ability to open and close. This affects the circulation and blood flow to the tissues.
Better circulation leads to improved nutrient delivery to all tissues including the heart
and the brain.

 

 

In this research flow-mediated dilation was measured on three separate occasions where the
participants ingested either 6 g of green tea, 125 mg of caffeine (the amount contained in 6 g of
tea), or hot water (Alexopoulos N, et.al., 2008).
Flow-mediated dilation increased significantly with the green tea but did not change
significantly with caffeine.

 

green tea

This may be one of the reasons that green tea has a beneficial effect on cardiovascular risk.
By making some simple changes to your daily habits, you may find that several small changes
for the better ads up, and in the long run, it can really make a difference.

Reference:

Alexopoulos N1, Vlachopoulos C, Aznaouridis K, Baou K, Vasiliadou C, Pietri P, Xaplanteris P,
Stefanadi E, Stefanadis C.The acute effect of green tea consumption on endothelial function in
healthy individuals.Eur J Cardiovasc Prev Rehabil. 2008 Jun;15(3):300-5.

 

better green tea

  • If you don’t like to drink green tea, Better Green Tea is a good alternative.
  • The Better Green Tea formula meets the German standards for pesticide content which is very strict.
  • Research has documented many health benefits of green tea ranging from the reduction of oxidative stress, reduced risk of cancer, reduced cholesterol, and lower blood pressure.

👉  Click here  👈

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How to lower your cholesterol LDL levels?

Posted by on 9:00 am Cholesterol, HDL, Health Risk, Supplements | 0 comments

How to lower your cholesterol LDL levels?

Posted by on 9:00 am Cholesterol, HDL, Health Risk, Supplements | 0 comments

hdl and ldl cholesterol

 

Can it be this easy to lower your cholesterol and LDL?

 

The following research compiled data from several randomized controlled studies that
investigated the effects of turmeric and curcumin on blood triglycerides, total cholesterol, LDL
cholesterol, and HDL cholesterol in subjects with metabolic diseases (Yuan F, et.al., 2019).
The above-mentioned compounds are all cardiovascular risk factors, with LDL cholesterol being
the most important one to keep low. The reason is that oxidized LDL cholesterol interacts with
macrophages a type of white blood cells and create atherosclerosis (Lara-Guzmán OJ, et.al.,
2018).
This is what the researchers found.

 

 

Turmeric and curcuminoids could lower blood triglycerides by 19.1 mg/dL, total cholesterol by
11.4 mg/dL, and LDL cholesterol by 9.83 mg/dL. HDL cholesterol was increased by 1.9 mg/dL.
Curcumin was more effective than turmeric.
Both turmeric and curcumin which is the major active ingredient in turmeric are not well
absorbed.
There is however now curcumin which has been made to significantly improve
absorption.

 

angel hdl and devil ldl

References:

Lara-Guzmán OJ, Gil-Izquierdo Á, Medina S, Osorio E, Álvarez-Quintero R, Zuluaga N, Oger C,
Galano JM, Durand T, Muñoz-Durango K, Oxidized LDL triggers changes in oxidative stress and
inflammatory biomarkers in human macrophages. Redox Biol. 2018 May;15:1-11.
Yuan F, Dong H, Gong J, Wang D, Hu M, Huang W, Fang K, Qin X, Qiu X, Yang X, Lu F, A
Systematic Review and Meta-analysis of Randomized Controlled Trials on the Effects of
Turmeric and Curcuminoids on Blood Lipids in Adults with Metabolic Diseases. Adv Nutr. 2019
Sep 1;10(5):791-802.

 

better curcumin bottle

  • Curcumin is a good antioxidant but it is especially effective in helping to reduce inflammation.
  • For these reasons, curcumin provides many health benefits.
  • The raw material used in the Better Curcumin formula is the only form of curcumin shown to pass through the blood-brain barrier and improve memory.
  • We added boron to provide even more benefits. There is no other formula like this.

👉 Click here👈

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Is a high protein weight loss diet the best approach if you want to lose weight?

Posted by on 9:00 am Body fat, Body mass index, Calories, Diet, Fat, General Health, Get in shape, Lose fat, Stay healthy, Weight, Weight loss, Women, Womens health | 0 comments

Is a high protein weight loss diet the best approach if you want to lose weight?

Posted by on 9:00 am Body fat, Body mass index, Calories, Diet, Fat, General Health, Get in shape, Lose fat, Stay healthy, Weight, Weight loss, Women, Womens health | 0 comments

Is a high protein weight loss diet the best approach if you want to lose weight?

 

 

pretty girl holding a tray with high protein food

 

In this study, two diets containing different amounts of protein were compared (Smith GI, et al., 2016).

The participants, obese postmenopausal women lost 10% weight using a diet providing either 0.8 g of protein per kg of body weight or a diet providing 1.2 g of protein per kg of body weight.

 

Weight loss usually results in several metabolic benefits, one is improved insulin sensitivity, which means that the transfer of blood glucose into the cells is improved.

 

 

The researchers found that when compared to the low protein diet, the high protein diet prevented the weight loss-induced improvements in muscle insulin signaling and insulin-stimulated glucose uptake.

Not only that but induced adaptations in oxidative stress and cell structural biology pathways, which also are benefits accompanying weight loss, did not take place on the high protein diet.

 

One of the benefits of the high protein diet was that it reduced the weight loss induced a decline in lean tissue mass by 45%.

You don’t want to lose lean muscle mass, but that can be prevented by including exercises, which any good weight loss program will recommend.

 

There are many ways to lose weight, but not all approaches give you the same benefits, so choose wisely.

 

a table with high protein food

 

References:

Smith GI, Yoshino J, Kelly SC, Reeds DN, Okunade A, Patterson BW, Klein S, Mittendorfer B, High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women.Cell Rep. 2016 Oct 11;17(3):849-861.

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How long does it take to reduce cardiovascular risk by changing what you eat?

Posted by on 9:00 am Blood Pressure, Cholesterol, Diet, Eating, General Health, Health, Health Risk, Research, Stay healthy | 0 comments

How long does it take to reduce cardiovascular risk by changing what you eat?

Posted by on 9:00 am Blood Pressure, Cholesterol, Diet, Eating, General Health, Health, Health Risk, Research, Stay healthy | 0 comments

 

How long does it take to reduce cardiovascular risk by changing what you eat?

 

 

This research was conducted to investigate the effect on cardiovascular risk factors using only
food (McDougall J, et.al., 2014).
1615 people participated in this research.
The protocol was implemented for only 7 days, and measurements of weight, blood pressure,
blood sugar, and blood lipids were measured at the start of the study and 7 days later.
The participants consumed a low-fat (≤10% of calories), high-carbohydrate (~80% of calories),
plant-based diet.
Most antihypertensive and antihyperglycemic medications were reduced or discontinued at the
beginning of the study.

 

 

After 7 days the average weight loss was 1.4 kg, total cholesterol decreased by an
average of 29 mg/dl, systolic blood pressure decreased on average by 18 mm Hg,
diastolic blood pressure by an average of 10 mm Hg, and blood glucose by an average of
11 mg/dL.

 

 

This was implementing a plant-based vegan diet.
Most people think it will take quite a while to see changes in laboratory tests from dietary
changes, but as you can see, that is not the case at all. You just have to follow an effective
protocol.

Reference:

McDougall J1, Thomas LE, McDougall C, Moloney G, Saul B, Finnell JS, Richardson K,
Petersen KM. Effects of 7 days on an ad libitum low-fat vegan diet: the McDougall Program
cohort. Nutr J. 2014 Oct 14;13:99. doi: 10.1186/1475-2891-13-99.

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What is TMAO, and why should you avoid it?

Posted by on 9:00 am Cardiovascular Disease, Diet, Diet, General Health, Health, Health Risk, Research | 0 comments

What is TMAO, and why should you avoid it?

Posted by on 9:00 am Cardiovascular Disease, Diet, Diet, General Health, Health, Health Risk, Research | 0 comments

 

What is TMAO, and why should you avoid it?

 

The bacterial flora of the intestines convert choline into trimethylamine, which again is
converted into TMAO (trimethylamine-N-oxide) by the involvement of an enzyme from
the liver.

 

 

Choline is found in animal-derived products like eggs, dairy products, and meat.
The following study investigated the involvement of TMAO and major adverse cardiovascular
events (death, myocardial infarction, or stroke) during 3 years of follow-up in 4007 patients
(Tang WH, et.al., 2013).

 

 

The researchers found that increased plasma levels of TMAO were associated with an
increased risk of a major adverse cardiovascular event. An elevated TMAO level predicted an
increased risk of major adverse cardiovascular events after adjustment for traditional risk
factors, as well as in lower-risk subgroups.

 

 

In other words, TMAO is an additional cardiovascular risk factor many are not aware of.
This research documents that TMAO triggers inflammation and is involved in the process of
forming atherosclerosis (Seldin MM, et.al., 2016).
The bacterial flora of people eating animal-derived products is producing TMAO, vegans and
vegetarians don’t produce much, because they have a different bacterial flora of the intestinal
tract (Koeth RA, et.al., 2019).

 

References:

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. l-Carnitine in omnivorous diets induces an atherogenic gut microbial pathway in
humans. J Clin Invest. 2019 Jan 2;129(1):373-387.

Seldin MM, Meng Y, Qi H, Zhu W, Wang Z, Hazen SL, Lusis AJ, Shih DM. Trimethylamine
N-Oxide Promotes Vascular Inflammation Through Signaling of Mitogen-Activated Protein
Kinase and Nuclear Factor-κB. J Am Heart Assoc. 2016 Feb 22;5(2). pii: e002767.

Senthong V, Li XS, Hudec T, Coughlin J, Wu Y, Levison B, Wang Z, Hazen SL, Tang
WH. Plasma Trimethylamine N-Oxide, a Gut Microbe-Generated Phosphatidylcholine Metabolite,
Is Associated With Atherosclerotic Burden. J Am Coll Cardiol. 2016 Jun 7;67(22):2620-8.

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Can certain foods increase your risk for advanced prostate cancer?

Posted by on 8:06 am Cancer, cancer risk, Health Risk, Prostate cancer, Tissue Recovery Blog | 0 comments

Can certain foods increase your risk for advanced prostate cancer?

Posted by on 8:06 am Cancer, cancer risk, Health Risk, Prostate cancer, Tissue Recovery Blog | 0 comments

 

Can certain foods increase your risk for advanced prostate cancer?

 

Avoid these foods if you have a prostate. It’s a good idea even if you don’t have a prostate.

Can certain foods increase your risk for advanced prostate cancer?

According to this research, it can. The researchers examined total, unprocessed, and processed red meat, poultry, and eggs in relation to the risk of lethal prostate cancer (Richman EL, et al., 2011).

 

 

They started following 27,607 men without cancer from 1994 to 2008 who developed distant organ metastases (it spread to other parts of the body), and men who died from prostate cancer during the follow-up. This is what the researchers found.

Men who consumed 2.5 or more eggs per week had an 81% increased risk of lethal prostate cancer compared with men who consumed less than 0.5 an egg per week.

 

 

It was also found suggestive, but not statistically significant, positive associations between poultry 3.5 servings or more compared to 1.5 servings or less per week, and processed red meat 3 or more servings a week compared to 0.5 serving or less per week. The following study is also interesting.

The researchers examined whether dietary choline or choline-containing compounds increased the risk of lethal prostate cancer (Richman EL, et.al., 2012). These men were followed for 22 years.

 

 

47,896 men were included in the study, and they found that the highest quintile choline intake was associated with an increased risk of lethal prostate cancer.

Where do we find high amounts of choline? You may have guessed it, especially in eggs.

We do need choline since the body doesn’t produce enough, but we can get adequate amounts from plant-based food.

 

References:

Richman EL, Kenfield SA, Stampfer MJ, Giovannucci EL, Chan JM.Egg, red meat, and poultry intake and risk of lethal prostate cancer in the prostate-specific antigen-era: incidence and survival.Cancer Prev Res (Phila). 2011 Dec;4(12):2110-21.

Richman EL, Kenfield SA, Stampfer MJ, Giovannucci EL, Zeisel SH, Willett WC, Chan JM.Choline intake and risk of lethal prostate cancer: incidence and survival.Am J Clin Nutr. 2012 Oct;96(4):855-63.

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