Exercise Produces Positive Response In DNA

Author: Sean Wells
The genes a person is born with are not as fixed as many people believe, and in some cases an alteration in gene expression can be seen within minutes. This is the case when it comes to exercise, according to recent research.

This simple study involved 14 men and women, all of whom were classified as sedentary individuals. Using muscle biopsy, activity within several muscle-related genes was measured both before and after a single 20-minute exercise session.
While exercise is already known to produce changes in an individuals metabolism–especially in regard to increasing burning of both sugar and fat–this study discovered that the first change actually occurs at the genetic level with a rearrangement of methyl groups. These groups are comparable to locks, while the keys come in the form of enzymes known as transcription factors. When the locks are removed, the keys can enter and activate positive adaptive responses.
In the case of this study, what was demonstrated post-exercise was that the DNA within the muscle cells had already reactivated dormant genes that are involved in boosting the muscles work capacity. This sort of change, occurring after just one bout of exercise in previously sedentary individuals, is an impressive demonstration of the potential power being researched in the emerging field of epigenetics.
Contributing author Juleen Zierath may have summarized it best, “Exercise is medicine, and it seems the means to alter our epigenomes for better health may be only a jog away.”

Curcumin Benefits Bypass Patients

Author: Sean Wells
Recent research from Thailand indicates that curcumin could help decrease the chances of a heart attack in bypass patients. Part of the interest in this benefit is that, in an unfortunate irony for a procedure intended to improve cardiovascular function, bypass surgery itself can often put patients at increased risk for a subsequent heart attack–this is because of the re-direction of blood flow that is involved during surgery.

The double-blind study consisted of  121 consecutive patients who had non-emergency bypass surgery at  Chiang Mai University hospital between 2009 and 2011. One half were supplemented with one half-gram of curcumin four times daily, beginning three days prior to surgery and continuing for five days afterward, while the other half received placebo.
The researchers found that during their post-bypass hospital stay, 13 percent of patients who’d been taking curcumin had a heart attack, compared to 30 percent of the group receiving placebo. Further factoring for all pre-surgical differences between groups led researchers to the conclusion that the patients supplemented with curcumin had a 65 percent lower chance of a heart attack post-operation.
As this is the first study of it’s kind, researchers were quick to point out that this result is by no means an indication that curcumin will replace medication for bypass patients. It may, however, provide some support for it’s future use in addition to medication.
The likely contributors to this apparent decrease in risk are curcumins antioxidant properties, which worked to help minimize damage to the heart tissue during surgery. This theory is supported by the lowered inflammatory markers displayed by the curcumin group during the study; serum tests revealed lower levels of both C-reactive protein and malondialdehyde in those subjects.
Other research has suggested inflammation plays a role in the development of a variety of diseases, including heart disease — and curcumin could have an effect on those pathways.  The results of this initial study are very encouraging, and certainly provide incentive for further investigation.

How to go raw right now

http://www.therawtarian.com/raw-food-recipes tons of good raw food recipes, worth checking out!
This morning I had a strawberry, banana, apple, almond milk, ginger, cinnamon smoothie... SO good!  What a great way to start the day!

by therawtarian.com
How to go raw right now can be simple. If you want it to be!
Deciding to switch to a raw food diet is one of the best things you can do for yourself, but figuring out how to go raw can be intimidating if you don't go in with a game plan. (And if you overcomplicate things!)
Odds are you are curious about the benefits of raw food—which include an abundance of energy, clarity of mind, and a healthy body-inside and out. But where do you begin? Do you have to go 100% raw right away? Will your entire diet be comprised of salads and carrot sticks? (Answer: no!)
To have the best success learning how to go raw, and to allow your body to transition smoothly from a Standard American Diet (SAD) to a healthful, satisfying raw diet, you should go raw in phases. The simplest way for most people to start going raw is to initially replace one meal a day with a raw meal and build up from there.
You don't have to rush out and buy a bunch of new raw kitchen equipment right away—there are plenty of simple raw options to start with that will make learning how to go raw exciting (yes, EXCITING) and achievable! If you have a blender and a good kitchen knife, you can get started right now. Beginning your day with a big green smoothie will change your life, and make kicking your coffee or sugar-cereal habit painless. Your cells will rejoice and your body will respond immediately, kicking toxins out of your body while giving you immense energy and a healthy glow. :)
It is amazing how quickly the body responds to receiving the fuel it truly wants. You'll find that you start craving more whole, raw foods and less of the processed junk that so many of us have spent our lives eating. Salads become exciting and enticing as you discover new fruits and vegetables, and nuts and seeds can add versatility and dimension that make old recipes seem new. Fresh fruits, simple nut pates, fresh vegetables and easy raw dressings and dips will replace your old processed snacks and lunches, and you will stay full and satisfied longer!
If you really want to know how to go raw, it's simple: start now. Browse through my raw recipe database, make a rough plan of what your raw food meals will look like for the next week, and write your shopping list. Eliminate foods that are counter-productive to your overall goals, and get started on your amazing journey to a healthy, satisfying lifestyle. Your body will thank you!

The Antioxidant Properties of Caffeine

 

Author: Sean Wells

Here in the U.S., there aren’t too many among us who doubt the practical applications of caffeine–the primary benefit this compound offers is of course an increased sense of alertness, focus and energy.  This is an advantage that is perhaps more readily apparent on a Monday morning than any other day of the week.
Apart from that immediate gain, however, studies focused much more on long-term health have also investigated caffeine, and their results indicate that it’s benefits extend beyond mere performance enhancement. Among other features related to memory and pain relief, caffeine has also been shown to display antioxidant activity.
In particular, hydroxyl radical (OH) is one of the most damaging free radicals that can occur in the human body. This particular form of free radical cannot be deactivated by an enzyme system and therefore most often is neutralized by antioxidant nutrients acquired from the diet. If left unchecked, like all free radicals the hydroxyl radical is capable of  inducing damage on cell membranes and structural proteins, as well as DNA itself at the cellular level.
Studies have shown, however, that caffeine is capable of binding to and neutralizing this free radical directly, after which it is eliminated from the system. The addition of such antioxidants to the diet is thought to potentially reduce the long-term risk of many health afflictions that have been linked with long-term inflammation, including diabetes and heart disease. Perhaps not surprisingly, in the case of caffeine, these antioxidant properties appear to be more applicable to those disorders related to cognitive impairment, such as Parkinson’s and Alzheimer’s.
For those who are able to tolerate its effects–and of course those who are able to enjoy them–it appears that caffeine offers potential benefits beyond a simple kick-start. This common compound may offer benefits not just on a typical Monday, but for all the Mondays to come.

Berries and The Brain

By Justin Wiggins
Berries could be a tasty way to improve brain health in older adults. Researchers from the USDA Agricultural Research Service’s human nutrition research center at Tufts University held a study to find evidence of any positive effects of berries on the brain.
According to Barbara Shukitt-Hale, who led the study, longer life-spans are raising concerns about the human toll and health care costs of treating diseases that cause mental decline, like Alzheimer’s disease. The study extensively reviewed cellular, animal and human studies to complete the research.
According to Shukitt-Hale, berry fruits could help the brain to retain health in several ways. Berry fruits contain high levels of antioxidants that can protect the brain from oxidative stress produced by harmful free radicals. The phytochemicals from berries can enhance the way neurons in the brain communicate and can prevent inflammation in the brain that contribute to neuronal damage and improve both motor and cognitive skills.
“’In cell and animal models, berry fruits mediate signaling pathways involved in inflammation and cell survival in addition to enhancing neuroplasticity, neurotransmission, and calcium buffering, all of which lead to attenuation of age- and pathology- related deficits in behavior,” they wrote.
This study is a good stepping stone to finding out if berries could boost brain health in the aging population. A diet rich in berries–or otherwise in antioxidants–can protect against oxidative stress and improve communication pathways within the brain, which the older population will be happy to benefit from just as much as the rest of us.

Lowering Blood Pressure with Vitamin C

By Justin Wiggins
Almost one billion people worldwide suffer from high blood pressure, or hypertension, defined as having a systolic and diastolic blood pressure above 140/90mmhg. An estimated 33.5% of US adults have hypertension–it is the leading cause of cardiovascular disease, which accounts for 35% of annual deaths in the US. A new study suggests that supplementation with vitamin C may reduce blood pressure.
This meta-analysis was conducted by researchers from the John Hopkins Medical Institution. They pooled data from 29 clinical trials, with the median dose of Vitamin C calculated to be 500 milligrams per day, and a median trial duration of eight weeks.
The results showed that Vitamin C supplementation was associated with a significant reduction in both systolic and diastolic blood pressure in the all cases, with even greater reductions in people who actually suffer from hypertension. When the data was filtered through to include only people with hypertension, there were average systolic and diastolic blood pressure reductions of 4.85 and 1.67 mmHg, respectively.
Because this is the first meta-analysis on this issue, additional trials are recommended for validation. These longer, more extensive trials may be difficult and costly, but it’s difficult to put a price on the hope that something as simple and easy as vitamin C supplementation may reduce the risk of hypertension.

Hot Cups o' Love: Top 10 Herbal Teas to Warm You Up All Year Round

By Sarah Stevenson

Winter may be winding down, but that that doesn't mean we're done with chilly weather for the year. Some days, the only thing that can warm me up is a hot bath, but when that isn't an option, I go for plan B—a nice, hot cup of herbal tea. It warms me up in no time at all.

Herbal teas have long been popular in the East as homeopathic natural remedies. Here in the West, they've generally been considered either "alternative" medicine or just caffeine-free alternatives to coffee and traditional tea. Now, they're beginning to grow in mainstream popularity thanks to a growing body of research telling us that a hot cup of herbal tea can support liver function, help speed weight loss, help enhance/stabilize moods, help lower blood pressure, and a host of other great things, including keeping me warm when my mother is visiting and won't get out of the bathroom.
Here are a few of my favorites.

1. Chamomile tea. Chamomile is an ingredient in all my favorite sleepy-time teas. It's known for its calming, anxiety-reducing effects. In January 2005, the American Chemical Society conducted a study in which participants were required to drink 5 cups of chamomile tea for a period of 2 weeks. Research found an increase in chemicals responsible for immune system functioning, reduced menstrual cramping and muscles spasms, and mild sedation/calming effects. The researchers reported, "Levels of both hippurate and glycine (the chemicals responsible for the positive effects from drinking the tea) remained elevated for up to two weeks after the study participants stopped drinking the tea, indicating that the compounds may remain active for quite some time." As of February 2011, chamomile is approved by the German regulatory agency for herbs for treating various health conditions and for use in medicinal baths for alleviating skin irritations.
2. Oolong tea. Oolong tea is one of the healthiest teas you can ingest. It contains antioxidant properties that help fight against the production of free radicals in our systems. Free radicals are found everywhere in the foods we eat and even in the air we breathe and the sun that warms us. Kenichi Yanagimoto conducted a comparative study in 2003 in which he compared antioxidant activities of green tea, oolong tea, and black tea. He found green tea to be the most potent antioxidant (100 percent blocker of oxidants when drank for 40 days), followed by oolong tea (50 percent blocker of oxidants when drank for only 15 days), and black tea showing very low levels of antioxidant properties. It's also been reported to help with weight loss by increasing your metabolism, burning fat, and blocking fat absorption. In a 2004 study posted in the Archives of Internal Medicine, Dr. Yang found that drinking green and oolong tea for at least a year reduces high blood pressure. Regular drinkers are 46 percent less likely to develop high blood pressure if they drink one to two half cups a day. They are 65 percent less likely to develop high blood pressure if they drink more than 2 cups a day.
3. Green tea. Nothing gives me a clean boost of energy like green tea. Have a hot cup in the winter or have it over ice to cool you down in the summertime. As mentioned above, it's a powerful antioxidant. Research suggests green tea can aid in cancer prevention and decrease blood clotting, strokes, heart attacks, Parkinson's disease, Alzheimer's disease, and other aging-related disorders. The health benefits related with consuming green tea have also been validated in animal studies.
4. Lemon grass tea. This herbal tea has a very fresh, citrus taste to it. It is known in some Eastern medicines for removing toxins, bacteria, and fungi from your liver, kidneys, pancreas, bladder, and digestive system. With a clean system, your skin will improve, indigestion will decrease, and your immune system will be oh-so-happy. Just talking about this tea makes me want to brew a cup. It's easy to make. If you have fresh leaves, you just pour 2 cups of water over 1/4 cup of lemon grass leaves, bring to a boil, and let it simmer for 2 or 3 minutes. If you have dried leaves, pour boiling water over about 2 teaspoons of leaves, and let it steep for 5 minutes.
5. Ginger root tea. This sassy, spicy tea has been passed down through the ages to cure conditions such as arthritis, diarrhea, and nausea. Ginger root tea does an amazing job at getting rid of nausea. Vomiting and nausea are symptoms of indigestion, and this tea is responsible for aiding in the secretion of digestive juices that help control stomach acid and relax your abdominal muscles. Because of its spicy properties, this is a great tea for colds. It causes you to sweat, which helps break a fever, and it also helps you detoxify pathogens. Spicy tea also helps clear out your sinuses so you can breathe easy. Ginger tea also aids with digestion by helping break down proteins in foods that may cause gas.
6. Passion flower tea. For generations, Native American tribes have used this tea for its sedating effect to calm the nerves. Traditional medical practitioners are also admitting this tea's powers to lower blood pressure and act as a natural pain killer. Passion flower tea calms muscle tension and twitching without affecting your heart or clouding your mind like pharmaceutical drugs. Both the dried leaves and stems of the flower contain the health benefits. Infuse 1 tablespoon of dried herbs in 1 cup of boiling water. Let the mixture steep for about 10 minutes. Rely on this tea anytime you need a restful sleep or relief from pain.
7. Peppermint tea. This tea can be made from dried or fresh peppermint leaves, which are very simple to grow organically in your own backyard. Peppermint tea is known for its healing properties with your digestive system. It is a carminativean agent that dispels gas and bloating in the digestive system, and an antispasmodic, which means it helps relieve intestinal cramps related to an upset stomach. Its expectorant properties help your body clear mucus when you have a head cold. It also has the aromatherapy benefit of helping to relieve headaches and induce a restful sleep.
8. Rooibos tea (red bush tea). Pronounced roy-boss, this tea got its name for its green leaves that turn red when oxidized. It contains polyphenols that serve as anti-inflammatory and anti-viral agents. It also has sedative effects similar to chamomile, so it is very helpful for those who suffer from insomnia. It contains calcium, manganese, and fluoride to help build strong teeth and bones. Current research suggests that the tea has anti-aging qualities. At Japan's Iwate University, researchers looked at rooibos' ability to protect against damage to the central nervous system caused by aging. Young female rats were allowed to drink their fill of rooibos tea for 21 months. They were then compared to rats that drank only water. The scientists searched for signs of lipid peroxidation—cell damage caused by free radicals—in the two groups. There was indeed a sign in the water-fed, but not the rooibos-fed rats.
9. Mulberry tea. This tea has a really delicious, fruity taste. Mulberry tea is filled with nutrients such as magnesium, phosphorus, potassium, and calcium. It aids in weight loss because it's a diuretic, so it helps cleanse your body of toxins, and it also has the ability to block sugars from entering the blood stream. In a study published in the May 2007 issue of Diabetes Care journal, mulberry leaf was found to reduce glucose levels in rats and subjects with type 2 diabetes. The tea contains antioxidants that help build the immune system and reduce bad cholesterol.
10. Licorice tea. Licorice is a perennial herb indigenous to Greece, Italy, Spain, Syria, Iraq, and southern China. It is one of my very favorite teas, especially when I'm not feeling well. It has a very sweet, almost syrupy taste to it. It can be used as a cough syrup, just add a little honey to thicken it and it coats your throat just like an over-the-counter cold remedy. It can also be used to sooth ulcers and stomachaches due to digestive problems. In one study, licorice root extract was used to treat 100 patients with stomach ulcers (of which 86 had not improved from conventional medication) for 6 weeks. Ninety percent of patients improved; ulcers totally disappeared in 22 of these patients.

So, now you know. Tea has many healing properties: the ability to wake you up, calm you down, warm you up, and thin you out. Why wouldn't you drink it? Now you have 10 great herbal teas to choose from.