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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! 

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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!

 

 

 

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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!

 

 

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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.

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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

Is there an easy way to reduce inflammation without causing side effects?

Posted by on 11:12 am Diet, Eating, Inflammation, The Learn to Eat Plan | 0 comments

Is there an easy way to reduce inflammation without causing side effects?

Posted by on 11:12 am Diet, Eating, Inflammation, The Learn to Eat Plan | 0 comments

Can you just implement one simple thing to help reduce inflammation?  You actually can and it is not taking an anti-inflammatory drug. What I’m talking about you can buy it in a regular grocery store.

Low grade inflammation is inflammation you may not be aware of because it does not result in any visible signs like when you sprain an ankle.

It can however be measured with a blood test. 

This type of inflammation is a risk factor for all kinds of chronic diseases from cardiovascular disease to arthritis.

The most effective way to reduce this type of inflammation is to make changes to the way you eat. You can also take certain nutritional supplements to reduce the inflammation further.

This research is however showing that by just adding one food to your diet, inflammation was reduced (Esmaillzadeh A, Azadbakht L, 2012).

486 female teachers were included in the research. These women were tested for several inflammatory markers, and their dietary intake were assessed.

The researchers found that legume intake was inversely associated with serum concentrations of highly sensitive CRP, TNFα, and IL-6, all inflammatory markers, even after controlling for potential confounders and dietary variables.

According to this research, higher intake of legumes were found to reduce inflammation.

This is easy to accomplish if you add either beans or lentils to salads, soups, and stews. It would make a nice difference if you started to use legumes instead of potatoes and rice. 

You can either cook the beans yourself, or buy organic canned beans. For this to work you need to always have some cooked beans on hand, either in the refrigerator or in a can. That way you can easily add them to a meal.

Reference

Esmaillzadeh A, Azadbakht L, Legume consumption is inversely associated with serum concentrations of adhesion molecules and inflammatory biomarkers among Iranian women. J Nutr. 2012 Feb;142(2):334-9.

 

 

 

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…

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Can your blood glucose regulation affect your memory?

Posted by on 12:45 pm Bloodsugar, Cognition, Dementia, Diabetes, Diet, Eating, General Health, Glucose, Health Risk, Insulin resistance, Memory, Wellness | 0 comments

Can your blood glucose regulation affect your memory?

Posted by on 12:45 pm Bloodsugar, Cognition, Dementia, Diabetes, Diet, Eating, General Health, Glucose, Health Risk, Insulin resistance, Memory, Wellness | 0 comments

This study investigated how the ability to control the levels of blood glucose was related to mood and cognition (Young H, Benton D, 2014).

155 adults, aged 45-85 years,  without a diagnosis of diabetes, were given an oral glucose tolerance test and cognitive tests. 

The researchers found that those with poorer glucose tolerance forgot more words and had slower decision times, but only if they were 61 years or older. 

The next study on the same topic included 93 healthy male and female non-diabetic participants who ranged in age from 55 to 88 years (Messier C, 2010). 

The researchers measured cognitive function as well as other things. The participants also had a glucose tolerance test during which glucose and insulin were measured.This was done after drinking a saccharin solution and on another occasion after drinking a glucose solution (50 g).

The results showed that progressively worse glucose regulation predicted poorer performance on measures of working memory and executive function.

The researchers stated that the results suggest that cognitive functions may be impaired before gluco-regulatory impairment reaches levels consistent with a type 2 diabetes diagnosis.

The change from being insulin sensitive to being insulin resistant is a gradual process. This shows that it is really important to keep your blood glucose at a low and normal level not only after you have fasted, but also after eating. Ideally it should be below 90 two hours after a meal.

The sooner you  implement strategies to stay insulin sensitive the better it is.

You can stay insulin sensitive by making changes to the way you eat and by incorporating exercise into your routine.

References

Messier C, Tsiakas M, Gagnon M, Desrochers A. Effect of age and glucoregulation on cognitive performance. J Clin Exp Neuropsychol. 2010 Oct;32(8):809-21.

Young H, Benton D.The nature of the control of blood glucose in those with poorer glucose tolerance influences mood and cognition. Metab Brain Dis. 2014 Sep;29(3):721-8.

 

 

 

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…

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Adding this to your exercise routine will help improve cognition.

Posted by on 2:37 pm Anti-Aging, Cognition, Exercise, General Health, Get in shape | 0 comments

Adding this to your exercise routine will help improve cognition.

Adding this to your exercise routine will help improve cognition.

Posted by on 2:37 pm Anti-Aging, Cognition, Exercise, General Health, Get in shape | 0 comments

 

We know that sedentary behaviour is associated with impaired cognition and exercise can improve cognition.

This research is interesting because it added a component to the exercise (Wheeler MJ, et.al., 2019).

The participants were sedentary overweight/obese older adults with normal cognitive function. Cognitive testing were done and brain-derived neurotrophic growth factor (BDNF) was assessed.

The study consisted of 3 different protocols which the participants completed with 6 days in between.

One time they were sitting uninterrupted for 8 hours which was the control condition. Another time they were sitting for 1 hour, then they did moderate-intensity walking for 30 minutes and uninterrupted sitting for 6.5 hours.  The third protocol were sitting for 1 hour, then moderate-intensity walking for 30 min, and sitting interrupted every 30 min with 3 minutes of light-intensity walking for 6.5 hours.

The results showed that moderate-intensity walking for 30 min, and sitting interrupted every 30 min with 3 minutes of light-intensity walking improved blood levels of BDNF and working memory or executive function.

This means that we need to be active throughout the day. Just set reminders to take short breaks and do an activity that increases your pulse rate. 

It does not mean that you have to get out and walk for 3 minutes. There are other things you can do for just a couple of minutes or less without going outside, so you have a very minimal interruption.

Reference

Wheeler MJ1,2, Green DJ3, Ellis KA4, Cerin E5,6, Heinonen I3,7, Naylor LH3, Larsen R2, Wennberg P8, Boraxbekk CJ9,10, Lewis J, Eikelis N2,11, Lautenschlager NT12, Kingwell BA13, Lambert G11, Owen N14,15, Dunstan DW, Distinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: a three-arm, randomised cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognition.Br J Sports Med. 2019 Apr 29. pii: bjsports-2018-100168.

 

 

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.

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The importance of this vitamin and why some people may not be getting enough of it

Posted by on 8:42 am Eating, General Health, Health, Stay healthy, Supplements, Supplements for Conditions, Vitamin B | 0 comments

The importance of this vitamin and why some people may not be getting enough of it

The importance of this vitamin and why some people may not be getting enough of it

Posted by on 8:42 am Eating, General Health, Health, Stay healthy, Supplements, Supplements for Conditions, Vitamin B | 0 comments

Thiamine vitamin B1 is an essential cofactor for 4 enzymes involved in the production of energy (ATP) and the synthesis of essential cellular molecules. 

The total body stores of thiamine are relatively small, and thiamine deficiency can develop  secondary to inadequate nutrition, high alcohol consumption, increased urinary excretion and acute metabolic stress (Attaluri P, et.al., 2018).

We need to keep in mind that we don’t have to have severe deficiencies of vitamins to develop symptoms that may not be recognized as caused by marginal deficiencies.

Fast food consumption will not provide adequate levels of nutrients even if they usually provide excess calories. Alcohol makes us use more of the B vitamins. 

It is also quite common to experience an increase in urinary excretion as we get older. Many men and women have to get up several times during the night, even if they are not very old. This makes us excrete more of both minerals and vitamins, especially the B vitamins which are water soluble.

Thiamine deficiency has been suggested to be associated with many cardiovascular diseases  and risk factors including type 1 and type 2 diabetes, obesity, chronic vascular inflammation, dyslipidemia, heart failure, myocardial infarction, nerve conduction defects, and depression (Eshak ES, Arafa AE, 2018).  A lot of people die of cardiovascular disease, and thiamine deficiency could play a role in the development of that.

Remember thiamine is only one of the B vitamins, and they are all very important.

Reduced bioavailability is a major limiting factor of regular thiamine.  To overcome this issue benfotiamine a form of thiamine which is much more bioavailable was developed (Ray V, et.al., 2018).

A high quality vitamin B-complex should contain this form of vitamin B1 in addition to better bioavailable forms of some of the other B vitamins.

References

Attaluri P, Castillo A, Edriss H, Nugent K.Thiamine Deficiency: An Important Consideration in Critically Ill Patients. Am J Med Sci. 2018 Oct;356(4):382-390. 

Eshak ES, Arafa AE. Thiamine deficiency and cardiovascular disorders. Nutr Metab Cardiovasc Dis. 2018 Oct;28(10):965-972. Nutr Metab Cardiovasc Dis. 2018 Oct;28(10):965-972.

Raj V, Ojha S, Howarth FC, Belur PD, Subramanya SB. Therapeutic potential of benfotiamine and its molecular targets. Eur Rev Med Pharmacol Sci. 2018 May;22(10):3261-3273.

This is not a regular B vitamin formula.

The B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin) comes in their physiologically active form, making them easier to absorb.

To get your bottle, click here.

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This is affected by too little quality sleep

Posted by on 8:03 am General Health, Research, Sleep, Wellness | 0 comments

This is affected by too little quality sleep

Posted by on 8:03 am General Health, Research, Sleep, Wellness | 0 comments

The following was a small study, but it is interesting because the participants were young females and males with an average age of 28.8 years (Montesinos L, et.al., 2018).

Their average body mass index was 23.4 and their resting heart rate was 63.1 which are considered good.  Sleep and balance were assessed over two days, and balance was assessed in a gait lab.

Even in young people like, this decreased sleep quality for only a short time was causing problems.

The participants with a day-to-day deterioration in sleep quantity and quality saw significant changes in balance.  

Sleep quantity and quality were defined by decreased duration and increased fragmentation, increased night time activity and decreased heart rate variability.  As more and more research is done in the area of sleep, we discover how important sleep really is, even balance is affected by sleep. Maybe that’s one of the reasons why some people lose their balance as they get older.

If you have problems relaxing, try meditation, especially in the evening in a room without bright light.

Reduce your exposure to bright light and light from computer screens some time before you go to bed.   Exposure to bright light in the evening can alter your circadian rhythm and affect the release of the hormone melatonin, making it more difficult to get quality sleep.

Reference

Montesinos L, Castaldo R, Cappuccio F, Pecchia L, Day-to-day variations in sleep quality affect standing balance in healthy adults. Sci Rep. 2018 Nov 30;8(1):17504.

 

 

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