Chronic Inflammation at the Heart of America’s Deadliest Diseases

Author: willllamas

New science has linked diabetes, heart disease, Alzheimer’s, stroke, and cancer to one condition: chronic inflammation. Chronic inflammation is a condition brought about by obesity and from a diet high in fatty foods. This condition can attack the immune system and clear the way for harmful bacteria to enter the body.

“You need to have inflammation when you have a wound and the immune system goes in to heal it. Yet we don’t want too much inflammation in our system causing damage to our arteries” and other harm, says Wendy Weber, a program director at the National Center for Complementary and Alternative Medicine, part of the National Institutes of Health.

Chronic inflammation can be caused a few different ways. One recent discovery showed that fat cells were not solely acting as storage for excess weight. “Instead, fat cells act like small factories to churn out molecules known as cytokines, which set inflammation in motion,” says Peter Libby, chief of the division of cardiovascular medicine at Brigham and Women’s Hospital in Boston.

Besides body weight issues, a diet rich in high-fat foods is another common cause of chronic inflammation.

What can be done to combat inflammation? First and foremost, maintaining a healthy body weight is a must. Losing excess weight and fat cells will counter cytokine production and keep down inflammation. On top of that, a specialized diet limiting fat consumption can help. However, no diet alone can completely stop inflammation. “If you weigh 300 pounds and eat healthy, the weight will still counter any beneficial foods you are eating,” says Dr. Cannon, a professor of medicine at Harvard University.

The American Heart Association also recommends consuming omega-3 fatty acids found in fish, and omega-6 fatty acids found in nuts and vegetable oils to reduce the risk of inflammation. Supplementation is also recommended if you are not getting the proper amounts.

Omega-3s Bring Balance To Mood

Author: Sean Wells

The American Heart Association currently recommends that all Americans consume fish, which is high in omega-3 fatty acids, twice per week. This recommendation is based upon evidence that a diet high in fish is associated with improved heart health and reduced risk of cardiovascular disease. While this basic incentive for increasing omega-3 intake is well-recognized, relatively less well-known are the potential mental health benefits omega-3s offer us.

Omega-3 polyunsaturated fatty acids may positively influence mood, personality and behavior, according to results of several studies taking place in recent years. In 2006, a study of 106 healthy volunteers revealed that those participants who had lower blood levels of omega-3 polyunsaturated fatty acids were also more likely to report mild-to-moderate symptoms of depression, and be more impulsive in their behavior. By contrast, those with higher blood levels of omega-3s were found to be more agreeable in attitude and behavior.

In addition, omega-3s have also been used in studies involving more serious degrees of depression. One such study, a double-blind, randomized controlled trial involving patients diagnosed with bipolar depression was conducted. As compared to the placebo group, significant improvement was noted in the experimental groups receiving either one or two grams of the omega-3 fatty acid known as ethyl-eicosapentaenoic acid—or EPA—through testing via the Hamilton Rating Scale for Depression (HRSD).

While this disorder involves no major physiological component, it can carry consequences every bit as debilitating; there is little doubt that suffering occurs as a result of its prevalence. According to CDC statistics, an estimated one in 10 adults in the U.S. currently suffers from some degree of depression—amounting to approximately 23 million Americans. Along with the estimated 76 million U.S. citizens who have hypertension, the benefits of such a widely-applicable nutrient—that offers help for both heart and mind—are appealing indeed.

Come check out this free Natural Health Workshop at the Vail Racquet Club in East Vail next Sunday @ 7pm!



Omega 3s and Brain Health

Author: kerriwhatley
 
People whose diet is lacking in omega-3 fatty acids–as found in fish, fish oil and supplements–are more likely to experience accelerated brain aging, a new study found.

People with lower levels of omega-3 fatty acids had lower brain volumes that were equivalent to about two years of brain aging,” said Dr. Zaldy S. Tan, a member of the UCLA Easton Center for Alzheimer’s disease Research in the Department of Neurology.

Tan and his colleagues compared blood levels of omega-3 fatty acids with MRI brain scans and cognitive tests. The research showed that the people in the bottom 25% scored lower on mental tests involving problem solving, multi-tasking and abstract thinking.

Tan’s team studied 1,575 people with an average age of 67 who were free of dementia. They controlled for such risk factors as age, smoking, gender, body mass index, physical activity and APOE, a gene known to be linked with dementia risk.

Tan said the MRI images showed those participants with lower levels of omega-3 fatty acids were more likely to have minute but significant structural changes in the brain. Specifically, MRIs for the low omega 3 fatty acids group showed higher white matter hyper intensity volume, as well as tiny lesions in the brain; these characteristics reflect an increased risk for both dementia and stroke, and according to Tan are consistent with signs of damage to the intricate network of blood vessels supplying oxygen and nutrients to the brain.

Tan said the next step in the research is to follow these people to see if the risk factors they observed translate directly into a higher rate of cognitive deterioration.

“This is an important new finding that supports omega-3 for brain health and brain size,” said Dr. Majid Fotuhi, chairman of the Neurology Institute for Brain Health and Fitness and assistant professor of neurology at Johns Hopkins University School of Medicine.

Fotuhi recommends his patients get 1,000 mg per day of DHA, a nutrient that increases blood flow and reduces inflammation in the brain, along with the toxic aggregation of amyloid in the brain–a protein believed to be linked to the progression of cognitive decline. DHA has the added benefit of improving mood and reducing symptoms of depression, he said.

Fatty fish, such as salmon, offer a concentrated source of the omega-3 fatty acids Tan and his colleagues cited in this study: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Vegetable and canola oils, soybeans, flaxseed, walnuts and vegetables including spinach, kale and salad greens are also a source of omega-3 fatty acids. These contain alpha-linolenic acid (ALA), which the body partially converts to EPA and DHA.

Both types are thought to be beneficial, but unfortunately the typical American diet doesn’t contain enough of either. Choose My Plate, the government’s dietary guidelines, recommends eating seafood twice a week. Those for whom fish is not an option may wish to consider the option of omega-3 supplementation instead.

Summertime Treat Shows Heart Health Benefits

Author: Sean Wells
Strawberries, the traditional summer treat, could also yield some unexpected health benefits. Scientists at the University of Warwick have been studying the beneficial effects of strawberries for our cardiovascular health—in particular, how they might help to prevent the development of heart disease and type 2 diabetes.

Professor Paul Thornalley from Warwick Medical School headed up a group of researchers who discovered that extracts from strawberries positively activate a protein in our bodies known as Nrf2 which is shown to increase antioxidant and other naturally protective activities. This protein also works to decrease blood lipids and cholesterol, two well-known contributors to cardiovascular complications.

Another little-known fact is that strawberries actually contain more vitamin C, pound for pound, than many other fruits, including oranges. This is especially noteworthy in light of the fact that this classic vitamin has recently been observed to offer benefits for blood pressure, fortifying not only the case for a little extra indulgence this season, but bolstering our cardiovascular health in the process.

Eating strawberries has previously been found to assist in mitigating post-meal blood glucose levels and low-density lipoprotein, or ‘bad’ cholesterol, thereby decreasing the risk of diabetes and heart disease. This study, however, represents the first time that the nutrients found in strawberries have been proven to actively stimulate proteins that offer truly disease-protective capabilities.

In the interests of additional research, newly-developed screening and mathematical modeling techniques developed at the University of Warwick can take this research further to help identify the best varieties of strawberries, how they are served or processed, and how many strawberries should be eaten for optimum health benefit. For now, rest assured that most types will offer these benefits to a greater or lesser degree. This should be reason enough to make it to the nearest orchard sometime this summer; remember, it’s all about the research!

Probiotics and Weight Management

By Dr. Deedra Mason
Many of us who have difficulty in managing our weight may have been under the impression that our gut, and its microflora—the bacteria within it that aid in our digestion and absorption of nutrients—are in poor health or balance due to our excessive weight…according to recent studies, there is a strong possibility that it is, in fact, the other way around!

Healthy intestinal microflora can be enough to help you “widdle that waist” . Studies are not sure which particular species are important, but one thing is clear: slender people and obese people do have different gut flora, in different proportions, and the literature supports the use of probiotics to help you keep a healthy weight.

As the researchers reported:

“Even though diet will affect gut flora composition, most studies conclude that gut flora on its own has an effect on weight. Alteration of the gut microbiota can be an important part of a weight loss program.”

Probiotics may assist the gut in gaining energy from polysaccharides, help the body heighten its sensitivity to insulin, and benefit its ability to cope with inflammation. Several mechanisms have been proposed as to how gut flora regulates weight. Among these is the idea that the bacterial populations in thinner individuals are actually less efficient at storing energy, in effect burning more calories during digestion and decreasing the “net” amount of energy that is stored as fat.

Probably the most important take away from this study was that while no one will argue that a healthy diet will improve over all well-being, there is much more to the story. Having an imbalance in intestinal microflora may lead to sugar cravings and disrupt satiety, and therefore playing a negative role in our food choices and consumption.

One viable option for restoring this balance may be the use of probiotic supplementation. By repopulating the digestive tract with a greater proportion and variety of microorganisms known to be health-promoting, a more effective balance of this internal ecosystem can be established and maintained.

14 smoothies for energy!

From rejuvenating coconut water to protein packed hemp seeds, these smoothies are keeping us feeling as cool as a cuke as we kick our training into high gear!

14 smoothies for energy!

1. Green Machine Smoothie – Whole Living
2. Cherry Almond Vanilla Smoothie – Running To The Kitchen
3. Kale Spinach and Pear Smoothie – Joy The Baker
4. Tropical Green Smoothie – 52 Kitchen Adventures
5. Preet’s Special Smoothie – Yyoga + OrganicLives
6. Power Protein Smoothie – Whole Living
7. Mango Coconut Water Smoothie – Whole Living
8. The Mojito Smoothie – My New Roots
9. Crunchy Coffee Fix – Runner’s World
10. Banana Oat Smoothie – Martha Stewart
11. Pineapple and Banana Smoothie – Whole Living
12. Key Lime Pie Protein Smoothie – Peanut Butter Fingers
13. Gingered Beet Smoothie – With Style & Grace
14. Raw Blizzard – Rawified

Sea Buckthorn Benefits Exercise Efforts

Author: Sean Wells
Sea buckthorn could be considered a nutritional cousin to the better-known aloe vera. It is a plant which innately contains a large variety of nutrients, including vitamins, amino acids, omega-3 and omega-7 fatty acids and flavonoids. It also contains a number of bioactive compounds such as quercetin, epicatechin and other polyphenols. These substances work to not only provide the body with essential raw materials, but actively work to improve a number of health markers related to antioxidant activity and inflammation.

In addition to showing potential for general health support, however, extracts from the leaves of the sea buckthorn plant may boost exercise capacity and protect against oxidative damage caused by intense or prolonged exercise, suggests recent data from an animal study. Just one week of supplementing the diet of animals with the leaf extract was associated with an almost 40 percent increase in exercise capacity during swimming.

Researchers tested the potency of the leaf extract in varying amounts, to assess the possibility of a dose-dependent relationship. Amounts were set at 50 mg, 200 mg, and 800 mg per kilogram of bodyweight, respectively.

After receiving their assigned doses, each group swam to exhaustion. Results did indicate a dose-dependent relationship, with the 50 mg group displaying an average performance increase of 26 percent, the 200 mg group an average increase of 39 percent and the 800 mg group displaying an average increase in performance of 38 percent.

In addition, sea buckthorn supplementation was associated with substantial reductions in measurements of malondialdehyde (or MDA) a reactive carbonyl compound, and a widely-used measurement of oxidative stress. Specifically, MDA levels in the sea buckthorn-supplemented group showed no increase at all post-exercise, as compared to an increase of 32 percent in the control group, suggesting strong anti-inflammatory activity.

“The results presented in this study clearly demonstrate that aqueous sea buckthorn leaf extracts have anti-fatigue effects, as evidenced by the enhancement of the swimming endurance of rats” wrote the researchers. “Aqueous sea buckthorn leaf extracts also improve the antioxidant defense mechanisms of the heart cells and provide optimal protection against strenuous exercise-induced tissue damage.”

The data in this specific study suggests that the benefits of sea buckthorn for performance enhancement may reach a point of diminishing returns in amounts between 200 and 800 mg. However, additional trials would be needed to confirm this possibility. For the moment, it appears that human nutrition may soon have a strong new supporter, as well as an exercise enhancer.

Helpful Hints for Optimizing Vitamin and Mineral Intake

By Dr. Deedra Mason
Every bit as important as ingesting the right nutrients is making sure that they are properly absorbed by the body. The following is a seven-point list that can help ensure your body is making the best use of all it receives:

1. Fruits and vegetables should be as fresh as possible and organically grown products are preferable. If vegetable and fruit juices are preferred, those freshly prepared are best, but those prepared in advance are good up to 48 hours before they begin to lose their vitamin content, if refrigerated.

2. Utilize a blender or food processor to help chop up fruits and vegetables to help make digestion easier. Seeds and nuts can also be chopped or ground up and taken with milk or in powder form.

3. A vegetable or fruit juicer provides you with an excellent means of optimizing vitamin and mineral intake as juices are much more easily digested and absorbed. When using one, do not forget to include the seeds and leafy parts, as they are high in minerals.

4. Fruits and vegetables, in addition to being high in vitamins and minerals, also provide roughage to maximize bowel function. This decreases the need for laxatives, whose excessive use can lead to an atonic bowel condition.

5. If taking commercial supplements that are in a tablet form, they will be better absorbed if they are crushed before ingestion. Liquid or capsulized forms are better absorbed by the elderly population, as less digestion is required. They are always more effective if taken with a meal.

6. Refined carbohydrates such as white and brown sugar will decrease immune function and predispose one to diabetes if used frequently and in large amounts. Calcium and magnesium loss also increases, which leads to wasting of bone and a higher incidence of fractures.

7. Protein from fish, chicken, rabbit, nuts, tofu and tempeh are better than red meats sources due to their having less fats and a wider variety of amino acids which are better utilized by persons over age 25. In addition, ground beef consumed in fast-food establishments are often very high in salt as well as fat.

Hopefully, these points will help provide some simple means for increasing the absorption of these important micronutrients on a daily basis. Remember, you are what you eat, and measures like this can help you be your best!