Amazing Benefits of Cranberry Juice for Your Optimum Health

Cranberries are small acidic berries which grow on evergreen shrubs that are native to North America. They were first harvested by Native Americans and later by the Europeans. The Latin name of this fruit is ‘Vacciniummacrocarpon’ and it belongs to the family ‘Ericaceae’. Since the dawn of 21st century, cranberries have been marketed as super fruits on account of their rich nutrient and antioxidant properties. Cranberries can be processed into juice, jam, sauce or candies. They are also available in a dried form.

Cranberry juice is a dark red, unsweetened juice made from whole cranberries. The purest form of this juice is the one that is 100% preservative free and with no added color or flavor. It is very strong and tart, and is therefore generally consumed after diluting with water. Doctors typically recommend the unsweetened variety than the sweetened packaged kinds that are found in the market these days. Pure cranberry juice offers a host of health and beauty benefits on account of its high nutritional value.

Nutritional Value Of Cranberry Juice:

Cranberry juice has a remarkable amount of antioxidant when compared to other fruits and vegetables. One cup of cranberries possesses 8983 antioxidant capacity. It contains anthocyanin flavonoids, sianidin, peonidin, quercetin, tannins and 87.13g of water per 100 g. It is a good source of salicylic acid and Vitamin C. It nourishes the body with carbohydrates, proteins and minerals like calcium, phosphorus, iron, sodium, magnesium, potassium, zinc and vitamins like niacin, riboflavin, Vitamin B6, E and K.

History of the cranberry

A native American plant, cranberries were first harvested by native Americans and quickly thereafter, European settlers. Though the health benefits of the cranberry were not scientifically understood, sailors of those times consumed cranberries while aboard ship to ward off “scurvy” (a disease now understood to be an extreme deficiency in vitamin C.)

Real juice, not “juice cocktail”

Studies for unsweetened (NOT sugar-free), not-from-concentrate cranberry juice have shown many surprising health benefits. But keep in mind, real cranberry juice is the dark red, unsweetened juice made from whole cranberries. You can find it in most stores that sell organic vegetables and other health foods. It is not “cranberry juice cocktail.” Be sure to always read the labels before you purchase any juice. You might be buying what amounts to be little more than sugar-water, labeled as a healthy juice drink.
For those who have never tasted the “real stuff,” real cranberry juice might taste quite strong and very tart. I recommend diluting the juice with water to your taste. When mixed with half a glass or more of regular water, it is much less tart, and tastes almost exactly like the sugar-sweetened unhealthier “juice cocktail” varieties.

Health Benefits of the Cranberry

Cranberry is a versatile fruit with far reaching health benefits. Its medicinal properties have been recognized since centuries. Native Americans would use raw cranberries to dress wounds.  The phytonutrients found in cranberry juice are known to prevent a host of health problems. Cranberries are a very good source of antioxidants too. Antioxidants are compounds that can either be manufactured naturally by the body or ingested from food and drinks.  Antioxidants slow down and prevent the oxidation process through their ability to stabilize free radicals by donating an electron. Flavonoids and polyphenols found in cranberry juice fixes and prevent the damage of cells thereby lowering the risk of infections and other diseases.

1. Prevents painful urinary tract infection 

Did you know that modern preservatives in foods have been linked to the rise in urinary tract infections? Cranberry’s anti-adhesion properties—or the proanthocyanidins minerals found in the fruit—helps to avoid such infections.

Cranberries are also known to curb a rare kind of infection, known as yeast infection. Yeast infection is caused due to an overgrowth of naturally occurring bacteria in the body which occurs mostly in men and children. This juice contains substances that render bacteria ineffective to cling to the walls of the mouth, intestines or urinary tract.  Fresh cranberry juice flushes out yeast and other excess fungi from the body.

2. Reduces Dental Plaque

This natural beverage has nothing but good news for the teeth and gums. Experts say cranberry juice inhibits the growth of mouth bacteria that causes plaque. So, drink up!  A healthy dose of cranberry juice ensures your teeth are fresh and clean all the time.

Cranberry juice is also known to prevent tooth decay. Proanthocyanidin found in cranberries inhibits the growth of bacteria that cause plaque and prevents the decay of teeth due to development of cavities. Good dental hygiene along with a moderate consumption of cranberry juice disrupts the mechanism of pathogenesis and promotes good dental health. Unsweetened cranberry juice decreases the incidence of the bacteria that are found in the mouth and combats bad breath too. Therefore a healthy dose of this juice ensures clean teeth at all times.
3. Kidney Stone Prevention 

This is still under active medical research, but the presence of quinic acid have experts saying it is possible for cranberry juice to help prevent the development of kidney stones. It makes sense since the cranberry helps rid the body of wastes and bacteria—anything that doesn’t belong there.

The calcium present in cranberry juice strengthens the teeth and bones, thereby reducing the risk of developing osteoporosis. It also contains quinic acid which is said to be beneficial in preventing the formation of kidney stones.

4. Deter Cancer

Cranberry juice is a good source of polyphenol antioxidants and phytochemicals, both of which are possible deterrents against cancer and disorders of the cardiovascular and immune systems. That’s a lot of benefits coming from a small fruit.

Incorporating cranberry juice in the daily diet can even prevent the occurrence of certain types of cancers. The proanthocyanidin in cranberries inhibits the growth of cancer cells in the body. Studies have concluded that a diet rich in flavonoids reduces the risk of cancer and the mortality due to it. The anti-carcinogenic compounds found in this juice hinder the growth of cancer cells, particularly those of colon and prostate cancer.  It hinders growth of micro tumors in the blood cells and prevents their unrestrained growth. Certain chemicals in cranberries thwart the incidence of breast cancer too.

5. Yeast Infection

What is yeast infection?  It is an overgrowth in the body of a type of naturally occurring bacteria. Yeast infection and fungi overgrowth in Americans has been estimated by the experts to be present in 85% of the population and goes largely undiagnosed, especially in men and children. Surprisingly, doctors estimate that up to 85% of men are affected. They usually suffer in the form of digestive problems and other symptoms and later in life, prostate problems.

6. Anti-tumor properties

The polyphenol compound present in cranberry has anti-tumor effects. Regular consumption of cranberry juice inhibits the development and spread of lung, breast, colon and prostrate tumors. The presence of salyclic acid reduces swelling and prevents the formation of blood clots which can lead to tumor.

7. Improves cardiovascular health

Cranberry juice lowers the risk of developing heart related ailments and improves cardiovascular health. The flavonoids and antioxidants present in cranberries decrease the threat of atherosclerosis, a condition in which the arteries get constricted owing to the accumulation of fat in it. This obstructs the flow of oxygen rich blood to various parts of the body which can lead to heart attack or stroke. These compounds found in cranberries suppress the oxidation of low density lipoprotein and encourage the formation of blood platelets.

8. Fights common infections

Cranberry juice is also effective in remedying infections like cold, flu and sore throat. It also soothes the respiratory tract and inhibits the growth of certain strains of haemophilus influenza which are a common cause of respiratory and ear infections in children.

Several researches have indicated that cranberry juice protects the brain from neurological damage and other brain related diseases.

9. Soothes discomfort caused due to ulcers

The flavonoid content of cranberry juice reduces the risk of developing stomach disorders like peptic ulcer by inhibiting the growth of helicobacter pylori, the bacteria that causes infection in the stomach. A study has revealed that patients ailing from this stomach disorder, who consumed the juice of cranberries, reported twice the relief when compared to those who did not consume it.

10. Prevents Scurvy

The high vitamin C content in cranberry juice is extremely vital for the production of collagen in the body which is responsible for the healthy functioning of tissues. This is beneficial in preventing the occurrence of scurvy and other related diseases.

11. Soothes inflammation

The anti-inflammatory properties of cranberry juice work extremely well in treating inflammation, particularly lung inflammation caused by the influenza virus. Nondialyzables present in cranberries obstructs the virus from sticking to the cells, thereby preventing infections. The anti-inflammatory effects of cranberry juice have been proven to be effective against the inflammation caused in the lungs by the influenza virus. A substance called nondialyzable material or NDM present in the cranberries prevents the influenza virus from sticking to the cells and hence preventing a flu infection.

12. Aids weight loss

Cranberry juice has an emulsifying effect on the fats deposited in the body which in turn help in losing weight. Owing to its fiber content, there is a tendency to stay satiated for a longer period of time.

13. Boosts immunity

The juice of cranberries is rich in antioxidants and phytochemicals which promote a healthy immune system. It also eases the symptoms of age related problems like memory loss, lack of coordination etc.

Cranberries also provide a plethora of benefits to the skin. It regenerates, moisturizes and brightens the skin. It is also effective in treating wrinkles that is primarily caused due to free radicals.

14. Anti- aging properties

Owing to its high concentration of antioxidants, vitamin C, B3 and B5, drinking cranberry juice regularly not only enhances the turnover of cells, but also shields against any damage caused due to environmental factors. The free radicals present in the environment are responsible for the formation of wrinkles, redness, pigmentation and fine lines on the skin. Anti-oxidants in cranberry juice combat the free radicals and by supplying the missing electrons, thereby reducing the damage caused and slowing down the aging process.

15. Acts as a toner

The acidic nature of cranberry juice also helps people with oily skin. The enzymes present in this fruit exfoliate dead skin and unclog the sebaceous glands which prevent the formation of sebum. Mix cranberry juice along with honey and rub it on the face.  Leave it for 20 minutes and then wash it off with lukewarm water. This instant mix works as a wonderful toner for the skin.

16. Firms up the skin

Vitamin C in cranberry juice is a component that is crucial for the production of hydroxyproline and hydroxylysine, the amino acids which are required for the production of collagen in the body. Collagen helps the blood vessels under the skin in carrying oxygen and other nutrients which in turn soften and firms up the skin keeping it look young and radiant. When it comes to taking care of the skin during winters, this juice is a favorite as it offers ample protection against the harsh winter weather conditions.  Consumption of cranberry juice will help keep the skin smooth and supple even during winters.

17. Treats acne

The antiseptic properties of this juice are very effective for treating acne and boils on the skin. Cranberry juice is rich in resveratrol, an antioxidant which is very effective in minimizing acne and pimples.

A mask made of cranberry juice as one of the primary ingredients brightens the skin and gives an instant fresh look.. Mix cranberry juice with orange peel powder and a bit of honey. Make a fine paste of it. Apply it all over the face and leave it on for 20 minutes. When applied on a regular basis, it is sure to give the skin a lighter tone.

18. Promotes hair growth

Cranberry juice is considered to be one of the best fruits juices for long and lustrous hair. Vitamin A and C that are present in cranberry juice are the two main vitamins that promote the growth of healthy hair. Thus, regular consumption of cranberry juice prevents hair loss and promotes the growth of hair.

19. Prevents psoriasis and alopecia

The anti septic and anti fungal properties of this juice prevents dandruff, psoriasis other scalp related problems. Cranberry juice when applied topically on the scalp helps to get rid of these conditions. Vitamin C in cranberry juice is an essential nutrient to treat damaged hair and prevent a variety of hair disorders, which can damage the hair follicles and effect the normal growth of the hair. Thus cranberry juice can help to combat alopecia, and male baldness.

20. A natural hair color

One of the many Cranberry juice uses is that it can be used to color the hair. Mix a cup of pure cranberry juice with 1/4th cup of water. Use this as a final rinse after washing the hair. This rinse works great on hair of darker shade, and brings out the rich red hue of the hair, especially in sunlight.

Cranberry Juice Side Effects:

• Though there are multiple benefits of this tart juice, care should be taken to consume it in moderation. Cranberry juice is not a cure for everything related to the urinary system. Cranberry juice should be strictly avoided by those suffering from intestinal cystitis. Intestinal cystitis is a painful bladder disease which occurs when the lining of the bladder becomes damaged and allows urine to come in contact with sensitive tissue.  The condition is known to worsen with the consumption of cranberry juice.

• Owing to its high acidic content, too much of this juice can cause a wearing of the enamel of the teeth.

• People suffering from diabetes and stomach problems should also exercise caution while drinking cranberry juice. Too much of this juice can lead to an upset stomach, diarrhea and elevated blood sugar levels.

• Cranberry juice is also known to interfere with some medication, especially heart medicines. The combination of cranberry juice and heart medicines can lead to internal bleeding which if unnoticed can even be life threatening. Those under medication should consult a doctor before including this juice in their daily diet.

A Word of Caution

Cranberries and cranberry juice offer a variety of health benefits, barring the few exceptions listed below:

Warfarin (Coumadin): Warfarin is an anticoagulant drug that is used as a blood thinner, and it lowers the chances of blood clots occurring in the body. These blood clots can further result in serious conditions like cardiovascular disorders or clots in the legs, lungs, and other parts of the cardiovascular system. There are indications that people who take warfarin should be cautious regarding the intake of cranberry, as they are at a high risk of bleeding. Excess consumption of cranberry juice is not recommended for those people as it may affect the efficacy and safety of warfarin in the body. In such cases, it is always advisable to regularly get your blood tested in order to consume the correct dose of the medication.

Aspirin allergy: Cranberries contain substantial quantities of salicylic acid, which is also present in aspirin. People who need blood thinners and are prescribed aspirin should avoid consuming too much cranberry juice. Intake of cranberries should also be restricted if you are allergic to aspirin.

Kidney stones: Cranberry extracts contain a significant concentration of oxalate and calcium. This amplifies the chances of developing calcium-oxalate stones and uric acid stones in certain people. People who have kidney stones or have a history of kidney stones should consult a medical professional before consuming cranberry supplements or a large amount of cranberry juice. Studies have provided evidence that cranberry juice can raise the level of oxalate in the urine by up to 43%.

Cranberry extracts have been used to deodorize urine in some people who have complications in controlling urination, also known as urinary incontinence. The extracts can prevent the urinary catheters from blocking and speed up the curative process of the membrane around the stomach.

A Final Word on Cranberry Juice: Unsweetened cranberry juice tastes slightly sour, but for medicinal purposes, 2 ounces of cranberry juice diluted in 8 ounces of water is recommended. It is very good for your overall health. Finally, cranberry juice strengthens the immune system and helps to relieve stress. It works well for the skin conditions like acne and can be consumed dried, fresh or frozen.

Enjoy cranberries in any form you like, and also enjoy the wealth of health benefits you can get from this powerful little fruit!

Cranberry juice is a great to include in the daily diet of the entire family as its benefits can be reaped by both adults and children alike. Plus its delicious!

Doctors and scientists believe that the cranberry and its juice are very effective in preventing yeast infection. Cranberry juice contains substances that render bacteria unable to cling on the walls of the mouth, intestines, and even the urinary tract. Fresh cranberry juice is effective in flushing out Candida yeasts and other excess cells and fungi from the body.

 

Disclaimer:
The information contained above is for general consumer understanding and education, and should not be considered or used as a substitute for medical advice, diagnosis or treatment. This product is not an alternative to any prescription drug. If you are currently taking a prescription drug, consult your doctor before making any changes. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 

 

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Is Nutrition Key to a Healthy Lifestyle?

We have all been introduced to the importance of nutrition early on. Remember how we used to memorize Go, Grow, Glow in grade school? Well, that is not for naught. The right nutrition contributes to healthy body and lifestyle.

Nutrition is Key to a Healthy Lifestyle

Our body was designed to heal itself. Amazing work of art, we are! We have unique components that allow us to regenerate and reverse aging and deterioration due to internal and external abuse. In order to keep the body in good shape we need proper nutrition to fuel our body. Like gas that fuels a car to make it function well, the food that we eat is the fuel that sustains us.

Eating three square meals a day; would it ensure us that we are giving our body the right amount it needs daily? Yes and no. The nutrition your body needs comes from the food that we eat, but our body needs a certain amount of vitamins and minerals and we definitely do not eat them. Can you eat 10 cups of green leafy vegetables; 12 pcs of oranges and about 60 pcs of other different fruits for your vitamins and anti-oxidant; several kilos of fish to get your daily doze of fatty acids? Then the answer is no.

What should you eat

As children we need vitamins and minerals to help us reach optimum growth. Our parents buy special milk formulas, several different vitamin supplements to ensure that we get the right amount of nutrition that we need especially because as children we often skip important meals, we load up on junk food and we often don’t get enough rest. As we grow older we thought we are way past the nourishing years only because we have grown taller, packed more muscles and added more years. What we tend to overlook is that the older we get, the more we got exposed to the elements and our body needs nutrition more than ever.

Eat a healthy diet consisting of fruits and vegetables. Fruits and vegetables help our body to cleanse and take out toxins that are harmful. These toxins lead to inflammation which results to serious illnesses such as cancer, diabetes and heart disease. When the body lacks nutrition it won’t be able to combat the harmful elements that attack the body on a regular basis.

Nutrition as a way of life

Staying healthy and staying in shape need not be very complicated. The only reason we have a hard time losing weight and staying healthy is when we allow ourselves to take our body for granted. We need not wait until we are over- weight, or old or too sick to start a healthy lifestyle. Early on we need to maintain the basic introduction to nutrition that we had when we were kids. Eat go grow glow foods to a healthy you. “Go” food that will give you the energy to move about. “Grow” foods to help you regenerate your cells to make your body function as it should. And “Glow” foods to ensure that youthful look.

Disclaimer:
The information contained above is for general consumer understanding and education, and should not be considered or used as a substitute for medical advice, diagnosis or treatment. This product is not an alternative to any prescription drug. If you are currently taking a prescription drug, consult your doctor before making any changes. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 

Bacteria and fat: a 'perfect storm' for inflammation

Bacterial toxins activate fat cells producing chronic inflammation, which in turn boosts risk of developing diabetes

BY:

JENNIFER BROWN

Making fat cells immortal might seem like a bad idea to most people, but for a team of University of Iowa scientists it was the ideal way to study how the interaction between bacteria and fat cells might contribute to diabetes.

The connection between fat, bacteria, and diabetes is inflammation, which is the body’s normal reaction to infection or injury. Inflammation is beneficial in small, controlled doses but can be extremely harmful when it persists and becomes chronic.

“The idea is that when fat cells (adipocytes) interact with environmental agents—in this case, bacterial toxins—they then trigger a chronic inflammatory process,” says Patrick Schlievert, UI professor and head of microbiology and co-senior author of a new study published Oct. 30 in the journal PLOS ONE. “We know that chronic inflammation leads to insulin resistance, which can then lead to diabetes. So people are very interested in the underlying causes of chronic inflammation.”

The UI researchers used immortalized fat cells to show that bacterial toxins stimulate fat cells to release molecules called cytokines, which promote inflammation. By immortalizing fat cells the UI team created a stockpile of continuously dividing, identical cells that are necessary for repeat experiments to validate results, explains Al Klingelhutz, UI microbiologist and co-senior author of the study.

Previous studies have shown that a toxin called lipopolysaccharide (LPS) produced by E. coli bacteria that reside in the human gut, triggers fat cells to produce pro-inflammatory cytokines, and this interaction has been proposed to contribute to the development of diabetes.

The UI team focused on a different bacterium, Staphylococcus aureus (staph), which appears to be important in the context of diabetes for two reasons. First, as people become obese and then progress into diabetes they become very heavily colonized with staph bacteria. Secondly, staph is the most common microbe isolated from diabetic foot ulcers, one of the most common and health-threatening complications of diabetes.

All staph bacteria make toxins called superantigens—molecules that disrupt the immune system. Schlievert’s research has previously shown that superantigens cause the deadly effects of various staph infections, such as toxic shock syndrome, sepsis, and endocarditis.

The new UI study shows that superantigens from staph bacteria trigger fat cells to produce pro-inflammatory molecules. Moreover, the study found that superantigens synergized with LPS from E. coli to magnify fat cells’ cytokine responses, amplifying the inflammation, which could potentially boost the likelihood of developing diabetes.

“The E. coli that resides in our gut produces LPS and every day a small amount of this toxin gets into our circulation, but it is generally cleared from the circulation by the liver. However, people colonized by staph bacteria are also chronically exposed to superantigens, which shut down the LPS detoxification pathway,” Schlievert explains. “That creates a synergy between the ‘uncleared’ LPS and the superantigen. All these two molecules do is cause inflammation and cytokine production. So in essence, their presence together creates a perfect storm for inflammation.”

The findings suggest that by promoting chronic inflammation through their effect on fat cells, staph superantigens may play a role in the development of diabetes. In addition, the chronic inflammation caused by the superantigens may also hinder wound healing in diabetic foot ulcers. The ulcers, which affect 15 to 25 percent of people with diabetes, are notoriously difficult to heal and can often lead to amputation.

Why immortalize fat cells?

The UI team created immortalized fat cells for their research because primary fat cells (taken directly from fat tissue) are not very useful for lab experiments. Once the primary cells are grown in a dish, they quickly stop dividing and can’t be used for repeated experiments. In contrast, the immortalized fat cells allow experiments to be repeated multiple times on identical cells ensuring consistent, reproducible results.

Klingelhutz and his team immortalized immature precursor fat cells by adding in two genes from HPV (the virus that causes cervical cancer) along with a gene for part of an enzyme that controls the length of cells’ telomeres —the pieces of DNA that protect chromosome tips from deterioration. These immortal precursor cells could then be “grown up” in petri dishes and differentiated into normal fat cells.

“The immortal fat cells are a great experimental tool that will allow us to investigate the mechanisms of the inflammation and allow us to test ways to potentially inhibit the response,” says Klingelhutz. “That would be a goal in the future.”

In addition to Schlievert and Klingelhutz, the research team included UI graduate student and study’s lead author Bao Vu, and UI research assistant Francoise Gourronc; and University of Minnesota professor David Bernlohr.

The study was funded by a UI Department of Microbiology Development Grant and a research grant from the National Institutes of Health (Grant# AI074283).

Source: http://now.uiowa.edu/2013/10/bacteria-and-fat-perfect-storm-inflammation

The Pregnancy Vitamin That Increases Cancer 30%

Just as counterfeit Rolex watches are sold to intoxicated teenagers on the streets of Mexico, the drug industry pushes counterfeits of Mother Nature to consumers dizzy with marketing spin. I’m talking about the “folic acid fallacy.” Folic acid is a cheap counterfeit isolate of the naturally occurring “folate.”

The term folate (not folic acid) encompasses a slew of naturally occurring chemical cousins – chemists call them isomers – that have a wide range of positive roles in the body. Without full-spectrum natural folate, our body becomes a breeding ground for Alzheimer’s disease, coronary heart disease, osteoporosis, neural tube defects, poor cognitive performance, depression, hearing loss and many types of cancer.

In one of the biggest natural heists in pharmaceutical history, Big Pharma has stolen the real folate from the marketplace and replaced it with their counterfeit: Folic acid. Known to chemists as pteroylglutamic acid monoglutamate, the drug folic acid is one of the best-selling counterfeits infiltrating nutritional supplement products such as multi-vitamins and prenatals. Adding injury to insult, the FDA mandated that grain-based foods such as bread and cereal, be fortified with it in 1996. The only thing missing is a “black box warning,” because the side effects are staggering.

Today, an estimated 274 million people are being exposed to folic acid. Unbeknownst to them, the synthetic compound has proven adverse effects and according to the Food and Drug Administration (FDA), “no long term studies exist to evaluate the risks associated with prolonged use.” Supplement promoters always get their panties-in-a-wad hearing this, insisting that “I’m missing vital studies.” Please. I have piles of research papers bigger than most midget thinkers who push cheap, nutritional supplement propaganda online –Ah, there goes my ego again, and I’m not even drinking.

Prenatal and postnatal supplementation of folic acid in mothers on a standard diet resulted in the occurrence of higher numbers of cancer tumors. The Prostate, Lung, Colorectal, and Ovarian (PLCO) Cancer Screening trial linked folic acid intake with 20% to 32% increased risk of breast cancer in women consuming more than 400 microg/d supplemental folic acid.

Moms who supplement with folic acid face a drug induced illness known as MTHFR (methylenetetrahydrofolate polymorphism). Kinda like the shuffling of cards, folic acid can shuffle your genetic map leading to altered DNA activity, putting moms at risk for heart disease as well as colonic cancer and acute leukemia later in life. Writing for Nature magazine, scientists warned in 2005 that the use of folic acid in fortification programs worldwide could have, “the side effect of increasing the prevalence of some of the most significant, human life-threatening diseases.”

The history of folate dates back to 1931 when chemists concluded that anemia was caused by a dietary deficiency of the vitamin, based on their discovery of it in folate rich foods like liver and yeast. Big Pharma – smelling big money in a synthetic version – moved quickly to counterfeit the natural cure. Folic acid was created in a lab in 1941 and today has replaced natural folate consumption, but not without risk.

Fortunately, wiping out illness associated with a folate deficiency is simply a matter of adhering to “nutrient logic” rather than popping unpredictable pills. You can do this by bolstering your diet with foods rich in folate like liver, leafy green vegetables (such as spinach and turnip greens), fruits (such as citrus fruits and juices), eggs, dried beans and peas, and the forgotten master folate supplement, non-fortified brewer’s yeast.

Source: http://thepeopleschemist.com/chemist-exposes-5-deadly-pills/

Disclaimer:

The information contained above is for general consumer understanding and education, and should not be considered or used as a substitute for medical advice, diagnosis or treatment. This product is not an alternative to any prescription drug. If you are currently taking a prescription drug, consult your doctor before making any changes. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 

10 Top Foods To Boost Brainpower

Would you add chickpeas to your soup and celery to your salad if you knew they might sharpen your thinking and prevent age-related memory loss? That’s the premise behind this list of foods rich in compounds that nourish neurons, boost neurotransmitter production, reduce inflammation, and protect against neural degeneration.

1. Curry

Turmeric, the spice that gives curry and mustard their yellow color, contains a chemical called curcumin that’s the subject of numerous neurologic studies right now. Research has shown curcumin’s ability to boost memory, slow the progression of Alzheimer’s and stimulate neurogenesis, which is the process of creating new brain cells. Studies suggest curcumin may also clear out amyloid plaques, the brain gunk thought to be a cause of Alzheimer’s, and calm inflammation of brain and nerve cells.

2. Celery 

In 2010, an intriguing study came out linking the plant compound luteolin with lower rates of age-related memory loss. The reason: Luteolin appears to calm inflammation in the brain, which experts now believe to be primary cause of neurodegeneration. By inhibiting the action of inflammatory cytokines, luteolin seems to prevent a cycle of degenerative changes in the brain. Celery is one of the richest sources of luteolin; other good sources include peppers and carrots.

3. Broccoli and Cauliflower

For some time, researchers have been investigating the role of choline in brain development, looking at whether choline has the potential to spur the growth of new brain cells and neural connections. Studies have shown that prenatal choline supplementation appears to boost later intelligence while choline deficiency has been linked with neural tube defects. In adults, choline keeps neurotransmitters healthy, keeping you sharp and your memory strong. Remember wheat germ? One cup has 202 mg of choline; beef liver is the best dietary source of choline with 473 mg in a five-ounce serving. Much easier to incorporate brocoli and cauliflower, with 182 and 177 mg, respectively. Added value: Broccoli is also high in vitamin K, studied for its effect in boosting cognition.

4. Walnuts

Scientists don’t know exactly how omega-3 fatty acids exert such a protective effect on the brain, but research suggests they boost the function of neurotransmitters. One study found that seniors whose blood contained high levels of omega-3 fatty acds, particularly DHA (docosahexaenoic acid) had the greatest brain volume and also tested highest on a set of memory and cognitive skills. Omega-3s are heart-healthy too, helping keep arteries clear and blood flow strong, and good circulation benefits the brain as well. While salmon is one of the best known and richest source of omega 3s, it’s also not a food you want to eat every day due to the mercury content. But you can make walnuts a daily habit, sprinkling a handful on a salad or eating them as an afternoon snack. Walnuts also contain memory-protective vitamin B6 (see below).

5. Crab

You don’t see crab on many power food lists, do you? But you should. One serving of crab has 1840 mg (more than your entire daily requirement) of phenylalanine, an amino acid needed to make the important neurotransmitter dopamine, as well as brain-stimulating adrenaline and noradrenaline and thyroid hormone. Many types of fish and seafood are rich in phenylalanine, but I’m singling crab out because it’s easy to find and it’s less likely to be high in mercury, an issue with tuna and other popular fish. Research also suggests phenylalanine may be helpful in combating Parkinson’s disease. Added value: Crab is also one of the best dietary sources of vitamin B12 (see below) with one serving providing 192 percent of your daily requirement.

Buckwheat (here in pancakes) and bananas both have neuroprotective effects.

 

6. Chickpeas or Garbanzo Beans

It’s not easy to find good food sources of magnesium, a mineral that plays a key role in energy metabolism. But it’s important – magnesium is highly beneficial for brain cell receptors, speeding message transmission. Magnesium also relaxes blood vessels, letting more blood through to feed the brain. But studies show that our American diet is magnesium poor, and most adults average only 66 percent of the recommended requirement of magnesium. Meanwhile, stress has been shown to leach magnesium from the body. So where to find this scarce mineral? Answer: in strange places. For example, the most potent magnesium source is kelp, with 780 mg of magnesium in a serving. But since kelp probably isn’t on your dinner menu, build a meal around chickpeas instead, which contain 220 mg of magnesium in a one-cup serving.

7. Buckwheat

A natural mood-calmer, buckwheat is high in relaxing tryptophan, providing 25 percent of your recommended allowance in a one-cup serving. Buckwheat is also a good source of magnesium, with 229 mg per serving. (Though some forms of cooking drop the magnesium content.)  Technically a fruit seed, buckwheat is gluten-free and high in fiber, so it’s a great grain substitute. Throw it in soups or stews, or cook it and add it to salads. You can even boil it up as a hot breakfast cereal, much like grits or cream of wheat.

8. Brewer’s Yeast or Marmite

Turns out there was at least one good reason to sprinkle brewer’s yeast on your granola: it’s one of the best food source of thiamine, also called vitamin B1, and pyridoxine, also called vitamin B6, both of which are linked with brain function in numerous ways. (Spreading marmite on your toast also works.) Thiamine deficiency is known to cause a form of dementia, which is why researchers are studying the possibility that thiamine supplementation may help prevent or slow the development of Alzheimer’s and dementia. Meanwhile, pyridoxine plays a role in neurotransmitter production, and thus in strengthening memory and cognition. Large amounts of thiamine and pyridoxine aren’t easy to find in any one food, and one of the best dietary sources is actually fortified cereals. But many, many foods, including bananas, black beans, lentils, eggs, pork, and sunflower seeds all have have good quantities of these B vitamins so eating a varied diet helps.

9. Red Meat

There are a lot of reasons not to overdo red meat, but when it comes to brain health, the high vitamin B12 content in beef, lamb and pork tips the scales. An overall energy-booster, vitamin B12 is vital to healthy brain function, to the point that B12 deficiency causes nerve and brain damage. One of the trendiest supplements around, vitamin B12 – also known as cobalamin – can be found in office cupboards and backstage in rock stars’ green rooms. Beef liver has the highest B12 content of all, but liver tends not to be a dinnertime staple.

10. Blueberries

If you’re tired of hearing about the health benefits of blueberries, apologies, but here’s another one. Research (primarily animal studies, but still) has linked a diet high in blueberries with faster learning, sharper thinking, and improved memory retention. Other studies have documented the antioxidant power of blueberries to clear free radicals and reduce neurodegenerative oxidative stress.

For more health news, follow me here on Forbes.com, on Twitter, @MelanieHaiken, and subscribe to my posts on Facebook.

Source: http://www.forbes.com/sites/melaniehaiken/2013/10/18/10-top-foods-to-boost-brainpower/

 

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Controlling High Cholesterol Naturally and Alternative Treatments

Cholesterol is a natural byproduct of the liver and a necessary component of good health. Normal cholesterol is essential for cellular repair and development. It plays a critical role in the improvement of memory and learning, is the precursor to vitamin D production, and synthesizes sex hormones and natural steroids — which control blood sugar, fluid balance and blood pressure. It helps to convert fats in the liver, and is a potent antioxidant acting to scavenge free radicals and reduce metabolic syndrome.

The American Heart Association notes that cholesterol isn’t dissolved in the blood and must be transported throughout the body by lipoproteins. Research indicates that HDL, the high density “good” cholesterol, guards the cardiovascular system. LDL, or low density “bad” cholesterol, can build deposits on arteries. Problems occur when HDL levels are reduced, creating inflammation in the cardiovascular system. Too little HDL cholesterol prevents production of pain-controlling steroid hormones, limits the body’s ability to properly digest foods, and damages the body’s ability to create energy reserves. Too little HDL leads to pain and inflammation, which is the real cause of heart disease, according to the latest studies.

Natural remedies and cures for normal cholesterol levels

There are many alternative treatments for lowering cholesterol. But before you add any supplements or alternative therapies to your diet, talk to your health care provider. Some supplements may interact with other medication you may be taking or have dangerous side effects. Natural remedies and cures help maintain normal levels of cholesterol without the need to take pharmaceutical drugs that produce dangerous side effects.

 

Nutrition and Supplements  for Lowering Cholesterol

We recommend the following dietary changes that may help lower cholesterol levels. Some of the herbal and nutritional supplements that may lower cholesterol include:

1. Eat some nuts every day. Choose almonds, walnuts and cashews, all of which contain heart-healthy monounsaturated fat. Eating nuts regularly, especially walnuts and almonds, may help reduce cholesterol levels of LDL cholesterol.
2. Substitute whole soy protein for animal protein. Soy protein such as tofu, tempeh, soy milk, whole soy beans and roasted soy nuts has been shown to lower cholesterol levels. Choose organic products where possible.
3. Use fresh garlic regularly. Garlic has been shown to lower both cholesterol levels and blood pressure. Use one or two raw or lightly cooked cloves a day. According to some studies, garlic may decrease blood levels of total cholesterol by a few percentage points. Other studies, however, suggest that it may not be as beneficial as once thought. It may also have significant side effects and/or interaction with certain medications. Garlic may prolong bleeding and blood clotting time, so garlic and garlic supplements should not be taken prior to surgery or with blood-thinning drugs such as Coumadin.
4. Drink green tea daily. The antioxidants it contains help lower cholesterol and prevent the cholesterol in your blood from oxidizing. Green tea contains various compounds that lower LDL cholesterol levels. A study performed in Brazil where people consumed green tea extract in capsules resulted in a 4.5 percent lowering of LDL cholesterol levels.
5. Eat plenty of soluble fiber. Beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed are all good sources of soluble fiber, which has a powerful cholesterol-lowering effect. Slow the absorption of cholesterol in the intestines by consuming foods such as oats, legumes, prunes, apples, carrots, broccoli and yams, all high in soluble fiber. Five to 10 grams daily can produce a 5 percent reduction in LDL cholesterol.
6. Limit refined carbohydrates. These include cookies, cakes, crackers, fluffy breads, chips and sodas, all of which can worsen cholesterol levels by lowering HDL and also increase triglyceride levels.
7. Take coenzyme Q10 (CoQ10). This powerful antioxidant benefits heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs. CoQ10 may also help lower blood pressure.
8. Take fish oil. Fish oil contains an abundance of essential omega-3 fatty acids (omega-3s) that have been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol. Research indicates that omega-3s may help reduce the risk and symptoms of a variety of disorders influenced by inflammation, including heart attack and stroke. You can add omega-3s to your diet by eating more cold water fish such as wild Alaskan salmon, sardines, herring, mackerel and black cod. If that’s not possible, We recommend taking two grams daily of a fish oil supplement that contains both essential omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). When choosing a supplement, look for one derived from molecularly distilled fish oils – these are naturally high in both EPA and DHA and low in contaminants. Also choose a supplement brand that has been independently tested and guaranteed to be free of heavy metals such as mercury and lead, and other environmental toxins including polychlorinated biphenyls, also known as PCBs.
9. Artichoke Leaf Extract:  Artichoke leaf extract my help lower cholesterol levels by limiting its synthesis in the our bodies. Additionally, the extract may increase the flow of cholesterol excretion from the liver.
10. Niacin: Niacin, or vitamin B-3 helps lower LDL cholesterol levels as much as 10% and raise HDL cholesterol levels by 15% to 30%. Because of its many side effects, niacin should only be used under the supervision of a health practitioner.
11. Guggulipid: Guggulipid is the gum resin of the mukul myrrh tree. In clinical studies performed in India, guggulipid significantly reduced blood levels of total cholesterol and LDL cholesterol. The enthusiasm for using guggulipid as a cholesterol-lowering herbal agent, however, diminished after the publication of negative results from a clinical trial in the U.S. Further research is necessary to determine the safety and efficacy of this herb.
12. Red yeast rice: Red yeast rice has been found to lower cholesterol in studies and was previously found in the over-the-counter supplement Cholestin. However, in 2001, FDA took Cholestin off the shelf because it contained lovastatin, a compound found in the cholesterol prescription medication Mevacor. Reformulated “Cholestin” no longer contains red yeast rice. Other red yeast rice-containing supplements currently available in the U.S. contain very small amounts of lovastatin. Their effectiveness is questionable
13. Chinese red yeast rice helps balance normal levels of cholesterol. Red yeast rice contains substances called monacolins, which are naturally-occurring and converted by the body to make a chemical inhibiting the production of cholesterol. One monccolin in particular, lovastatin, has been extracted and used in popular statin drugs, thus causing the FDA to view natural red yeast rice as an unproved drug and banning it in the USA. Consuming moderate amounts of natural red yeast rice as part of an overall diet helps maintain normal cholesterol levels. Extracting the active ingredient from the rice and using it in a drug formulation amplifies its effects, and may produce both muscle and kidney injuries. Supplies of red yeast rice supplements sold in the USA at this time do not contain any of the active ingredient to reduce cholesterol level
14. Policosanol: Policonsanol is a dietary supplement made from Cuban sugarcane wax. It is not readily available in the US; however, non-Cuban products are available here which are made from beeswax or wheat germ. It is used to regular total cholesterol levels and is touted to be as effective as statins and red yeast rice. It may produce mild side effects such as digestive upsets, headaches and insomnia and can take two months or longer to show results.  Produced from sugar cane, policosanol was found to be effective in lowering LDL cholesterol in several studies. Most policosanol supplements found in the U.S., including the reformulated Cholestin, contain policosanol extracted from beeswax and not the sugar cane policosanol. There is no evidence that policosanol extracted from beeswax can lower cholesterol. Additional studies on sugar cane policosanol are needed to determine its effectiveness in lowering cholesterol.
15. Other herbal products: The results of several studies suggest fenugreek seeds and leaves, artichoke leaf extract, yarrow, and holy basil all may help lower cholesterol. These and other commonly used herbs and spices — including ginger, turmeric, and rosemary — are being investigated for their potential beneficial effects relating to coronary disease prevention.

Dietary Approaches to Lowering Cholesterol

Increased consumption of dietary fiber, soy foods, omega-3 fatty acids, and plant compounds similar to cholesterol (plant stanols and sterols) can significantly reduce LDL cholesterol, or bad cholesterol.

• Fiber: Only plant foods (vegetables, fruits, legumes, unrefined grains) contain dietary fiber. The soluble fiber found in foods such as oat bran, barley, psyllium seeds, flax seed meal, apples, citrus fruits, lentils and beans are particularly effective in lowering cholesterol.
• Soybeans: Substituting soybeans or soy protein for other proteins have been shown to prevent coronary heart disease by lowering LDL cholesterol and triglycerides. Soy protein is present in tofu, tempeh, soy milk, soy yogurt, edamame, soy nuts, and many other food products made from soybeans.
• Phytosterols: Phytosterols (plant sterol and stanol esters) are compounds found in small amounts in foods such as whole grains as well as in many vegetables, fruits, and vegetable oils. They decrease LDL cholesterol, mostly by interfering with the intestinal absorption of cholesterol. Phytosterols can be found in spreads (like the cholesterol-lowering margarines Benecol, Promise, Smart Balance, and Take Control), dressings for salads, and dietary supplements. Additional phytosterol-fortified foods include Minute Maid Heart Wise orange juice, Nature Valley Healthy Heart chewy granola bars, CocoVia chocolates, Rice Dream Heartwise rice drink, and Lifetime low-fat cheese.
• Omega-3 fatty acids: Eating foods rich in omega-3 fatty acids may also help lower cholesterol. Omega-3 fatty acids decrease the rate at which the liver produces LDL cholesterol and triglycerides. They have an anti-inflammatory effect in the body, decrease the growth of plaque in the arteries, and aid in thinning blood. Aim for at least two servings of fatty fish like salmon, mackerel, herring, tuna, and sardines per week. Other dietary sources of omega-3 fatty acids include flax seed and walnuts. Supplement sources include fish oil capsules, flaxseed and flax seed oil.  If you are considering taking omega-3 fatty acids, first discuss with your health care provider if omega-3 fatty acid supplements are right for you, especially if you are currently taking blood-thinning medication.

Dietary fiber, soybeans, and phytosterols decrease cholesterol levels by different mechanisms. Therefore, it is not surprising that the combined dietary intake of these foods and other plant substances, along with a low intake of saturated fats, is more effective at reducing cholesterol levels than each individual substance alone.

What therapies Be well and Wealthy recommend for high cholesterol? 
We recommend making the following lifestyle and dietary changes in order to lower high cholesterol levels:

1. Lose weight. Even a modest amount of weight loss can lower cholesterol levels.
2. Reduce the amount of sugar and flour in your diet. Recent evidence indicates that added sugar – in the form of table sugar (sucrose) or high-fructose corn syrup – is probably a greater contributor to heart disease than is consumption of saturated fat. This suggests that the inflammatory hypothesis may in fact have more validity than the conventional lipid hypothesis, although the debate is far from settled. As a general rule, We advise against consuming foods with added sugars, particularly soft drinks and highly processed snack foods, which can cause rapid spikes and dips in blood sugar levels. The result can be overeating, obesity and heart disease.
3. Avoid trans-fatty acids. These heart-damaging fats can reduce HDL (“good”) cholesterol levels and raise levels of LDL (“bad”) cholesterol. The tip-off that trans-fatty acids are present in foods is the listing of “partially hydrogenated oil” on a food’s ingredient list. Trans-fats are found in many brands of margarine and in most heavily processed foods, as well as in snack foods such as chips, crackers and cookies, and in the oils used to cook fast-food French fries, doughnuts and movie popcorn.
4. Exercise. Daily aerobic exercise can help increase HDL levels.
5. Don’t smoke. Smoking itself is a risk factor for heart disease. It can also significantly lower HDL cholesterol.
6. Relax. Emotional stress may prompt the body to release fat into the bloodstream, raising cholesterol levels. Counter stress by practicing daily breathing exercises and other stress-reduction techniques such as yoga, meditation, guided imageryor tai chi.

Avoid Trans Fats

Avoid partially hydrogenated and hydrogenated vegetable oils. These man-made oils are sources of trans fatty acids known to increase LDL cholesterol. They lower heart-protecting HDL (good) cholesterol and increase the inflammatory response in the body. You can now find trans fats listed on the Nutrition Facts panel of packaged foods. Minimize consumption of trans fatty acid-containing food.

If diet and regular exercise isn’t effective at reducing your cholesterol levels, talk to your doctor about taking cholesterol-lowering medications.

Do you have high cholesterol or know someone that does?  Now there’s a natural approach for fighting high cholesterol naturally.

We recommend Cholestria for Controlling your Cholesterol Naturally.

When combined with a healthy diet and an increased level of activity, Cholestria can help the body:

• Reduce total cholesterol
• Lower LDL (bad) cholesterol
• Reduce triglycerides
• Increase HDL (good) cholesterol
• Reduce the risk of heart disease
• Promote overall cardiovascular health

A key ingredient in Cholestria blocks your body’s absorption of cholesterol and removes excess cholesterol produced by the liver. This means Cholestria can help reduce the “bad” cholesterol; high levels of it can put you at risk for several life-threatening conditions, including heart disease and stroke.

If you have high cholesterol, or are at risk for it, try Cholestria today! The natural approach to fighting high cholesterol.

Disclaimer: The information contained above is for general consumer understanding and education, and should not be considered or used as a substitute for medical advice, diagnosis or treatment. This product is not an alternative to any prescription drug. If you are currently taking a prescription drug, consult your doctor before making any changes. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 

Sources for this article include:

Caloiricious: 6 main functions of cholesterol in the body
http://blog.caloricious.com

Prevent Disease: World Renown Heart Surgeon Speaks Out On What Really Causes Heart Disease
http://preventdisease.com

Natural News: Prominent heart doctor exposes the myths about cholesterol, statins and low fat diets
http://www.naturalnews.com/035514_cholesterol_myths_heart_doctor.html

University of Iowa Hospitals and Clinics: Cholesterol is necessary for the body to function properly
http://www.uihealthcare.com

About.com — Alternative Medicine: Policonsonol
http://altmedicine.about.com/od/policosanol/a/policosanol.htm

About.com -Alternative Medicine: Red Yeast Rice
http://altmedicine.about.com/od/herbsupplementguide/a/redyeastrice.htm

MedicineNet.com: Red Yeast Rice and Cholesterol
http://www.medicinenet.com/red_yeast_rice_and_cholesterol/article.htm

About.com — Alternative Medicine: Green Tea for Healthy Cholesterol
http://altmedicine.about.com

Prevention: The Ten Commandments of Cholesterol Control
http://www.prevention.com

About.com — Alternative Medicine: Remedies for High Cholesterol
http://altmedicine.about.com/od/highcholesterol/a/highcholesterol.htm

Omega-3s and the Risk of Prostate Cancer

Omega-3 Fatty Acids Cause Prostate Cancer? No!

A more thorough overview of the pertinent literature suggests that increased omega-3 fatty acid consumption does not increase prostate cancer risk, and notably decreases prostate cancer mortality

 

by James J. DiNicolantonio, PharmD, Mark F. McCarty, BA, Carl J. Lavie, MD & James H. O’Keefe, MD

 

By James J. DiNicolantonio, PharmD, Mark F. McCarty, BA, Carl J. Lavie, MD and James H. O’Keefe, MD

 

A recent paper by Brasky and colleagues published in the Journal of the National Cancer Institute concluded that higher blood levels of omega-3s are associated with an increased risk for prostate cancer. However, these data do not indicate that eating fish or taking fish oil supplements cause prostate cancer. Also, the conclusions were based on a single omega-3 blood draw, and not on chronic omega-3 intake. Thus, we must be highly speculative of these conclusions.

 

Indeed, populations with a high intake of fish, such as the Japanese or the traditional Inuit, tend to have among the lowest rates in the world of prostate cancer and death from prostate cancer. Additionally, a broad amount of data from case-control and cohort studies indicates that increased omega-3 intake is not associated with an increased risk of prostate cancer, including a study from these same authors, which looked at fish oil intake instead of omega-3 levels in the blood. Additionally, much of the data even shows a reduced risk of prostate cancer with higher omega-3 intake. Because both fish oil supplementation and dietary intake of fish have been shown in a large number of impressive studies to confer cardiovascular benefits, the American Heart Association still recommends at least 1 gram of omega-3 fatty acids (from EPA/DHA) for patients with established coronary heart disease, and 2 fatty-fish meals per week in those without established heart disease.

 

Unfortunately, in the current era of instantaneous mass-media communication, scientific studies are sometimes inappropriately sensationalized leading to widespread confusion and misinformation. This latest article on omega-3 and prostate cancer is an example of a “fish story” that was blown out of proportion relative to its scientific merit. In summary, there is no convincing proof that omega-3s, either in the diet or via supplementation, causes prostate cancer, and thus many people would still benefit from eating fish and/or taking fish oil supplements.

 

There has been recent controversy as to whether fish oil increases the risk of prostate cancer. The concern stems from a paper published recently by Brasky and colleagues concluding that increased blood levels of long-chain omega-3 in plasma phospholipids are associated prospectively with an increased risk for total as well as high-grade prostate cancer.¹ They reached this conclusion based on their own retrospective analysis of serum samples and data derived from the SELECT trial, as well as a meta-analysis of previous pertinent prospective epidemiological studies. The authors speculate that this finding may reflect a pathogenic role for fish oil omega-3s in the induction of prostate cancer. Widespread publicity given to this speculation through the popular media has triggered both consternation and skepticism among the public.

It must be emphasized that this study cannot prove that fish oil causes prostate cancer, as it is observational; it was not a controlled trial in which patients were randomized to receive fish oil supplements or placebos. Furthermore, dietary consumption of fish or fish oil was not assessed in this study, so, even as epidemiology, it cannot establish an association between fish oil consumption per se and prostate cancer risk. Rather, it only establishes a correlation of prostate cancer risk with omega-3s in plasma phospholipids. Whether this correlation reflects a pathogenic role for omega-3s is hypothetical, and there is considerable reason to believe that this hypothesis is incorrect. Conceivably, if their observation proves to be confirmable in subsequent research, the modest elevations of plasma phospholipid omega-3s observed in subjects who went on to develop prostate cancer may reflect some metabolic factor influencing omega-3 partitioning and/or oxidation that also influences prostate cancer induction.

It should be noted that the test used by Brasky and colleagues to assess “omega-3 status” — plasma phospholipid omega-3s — is not the most accurate way to assess long-term omega-3 dietary intake. Rather, the percentage of EPA + DHA in erythrocyte membranes as defined by Harris as the “omega-3 index,”² is more useful in this regard. The parameter measured by Brasky et al. is highly susceptible to day-to-day variation in omega-3 fatty acid intake, rendering it less than optimal as a surrogate for the characteristic omega-3 intakes or tissue levels of the subjects studied.

More importantly, a substantial number of epidemiological studies, both prospective and case-control, have previously examined the association between fish or fish oil ingestion and prostate cancer risk, and these findings clearly do not incriminate long-chain omega-3 ingestion as factor in prostate cancer induction.^3-9 A recent meta-analysis of these studies indicates that fish consumption has a null or slightly protective impact on prostate cancer incidence, but is strongly protective with respect to prostate cancer mortality.⁴Moreover, the limited prospective epidemiology that has evaluated the association of fish oil supplementation with prostate cancer risk — including one study by Brasky’s own group — does not provide any grounds for concern in this regard.³ With respect to patients who already have prostate cancer, frequent fish consumption has been associated with improved survival.

Prior evidence has shown that patients with a higher mean baseline blood level of omega-3 fatty acids are at a lower risk of cardiac sudden death.¹⁰ Indeed, one study found that relatively high omega-3 blood levels (5.63% and 6.87%) were associated with a 72% and 81% lower risk of sudden death, respectively, compared to patients with a mean omega-3 blood level of 3.58%.¹⁰ Brasky and colleagues report a 43% increased risk of total prostate cancer with an omega-3 blood level > 5.31% vs. < 3.68% (hazard ratio [HR] 1.43, 95% conference interval [CI]: 1.09-1.88, p=0.007).¹ Hence, even in the unlikely event that Brasky and colleagues are correct in their speculation that omega-3 increases prostate cancer risk, one would need to balance a 43% increased risk of prostate cancer associated with replete omega-3 status, against a 72% higher risk of sudden cardiac death associated with low omega-3 status.

If fish omega-3 did indeed boost prostate cancer risk, then populations with high omega-3 fatty acid intakes could be expected to have a relatively high risk for prostate cancer; this does not seem to be the case. The intake of fish in Japan is one of the highest in the world,^11-13 being around eight times more than that of American men,² and yet the age-adjusted mortality from prostate cancer in Japan was approximately seven times lower than that in the U.S. in the 1950s.¹⁴ Additionally, omega-3 fatty acid levels in red blood cells are approximately 8 to 10% in Japanese patients,¹⁵ around twice that of those in the combined cancer group (4.66%) and controls (4.48%) in the paper by Brasky and colleagues.¹ Thus, the mean omega-3 fatty acid blood levels in the Brasky study are rather low from the standpoint of cardiovascular (CV) protection, and only differed by 0.18% in cases vs. controls — a negligible difference from a clinical perspective.

The very high omega-3 intake of the traditionally-living Inuit, evoked as a likely reason for their low risk for CV disease, first brought omega-3 nutrition to popular attention several decades ago. Less well known is the fact that the Inuit were also at very low risk for prostate cancer incidence and mortality.^{15, 16}

Japanese men have a two-fold higher serum level of omega-3 fatty acids than whites and Japanese Americans in the United States (U.S.),¹¹ and coronary heart disease in Japan is about half as common as in the U.S.¹⁷ Contributing to the evidence that a higher omega-3 intake is associated with a reduction in coronary heart disease is JELIS, a randomized controlled trial which showed that adding 1.8 grams of eicosapentaenoic acid (EPA) daily as an adjunct to statin therapy in men with a relatively high baseline intake of omega-3s (Japanese patients) causes a significant reduction in the risk of major coronary heart disease events as well as stroke.^{18, 19} Unlike the study by Brasky and colleagues, this trial could prove causation, demonstrating that fish oil reduces the risk of CV disease. It would be a shame if patients stopped taking their fish oil supplements, owing to an unwarranted fear regarding prostate cancer, and subsequently experienced a CV event or sudden death.

A possible indication that Brasky’s paper is seriously flawed is that their data showed that the risk of prostate cancer decreased as the amount of pack-years of smoking increased.¹ Compared to non-smokers, there was a 3%, 13% (trend for reduction) and significant 19% lower risk for prostate cancer in those who smoked < 12.5 pack-years, 12.5-25 pack-years and > 25 pack-years, respectively (relative risk [RR] 0.97, 95% CI:0.84-1.11, p=0.63, RR 0.87, 95% CI:0.74-1.02, p=0.09, RR 0.81, 95% CI:0.69-0.95, p = 0.01). Moreover, those with diabetes had a 33% lower risk of developing prostate cancer compared to those who were not diabetic (RR 0.67, 95% CI:0.54-0.83, p=0.0003). However, a lower risk for prostate cancer in diabetics is, in fact, a well established phenomenon.²⁰

In conclusion, the Brasky paper only demonstrates an association between plasma phospholipid omega-3s and subsequent prostate cancer risk; it cannot prove that omega-3 fatty acids (and particularly fish oil) cause prostate cancer. A more thorough overview of the pertinent literature suggests that increased omega-3 fatty acid consumption does not increase prostate cancer risk, and notably decreases prostate cancer mortality — and most certainly decreases risk for sudden death and CV events.

James J. DiNicolantonio, PharmD, is with the Mid America Heart Institute at Saint Luke’s Hospital, Kansas City and Wegmans Pharmacy, Ithaca, NY.

Mark F. McCarty, BA, is with NutriGuard Research Inc., Encinitas, CA.

Carl J. Lavie, MD, is at John Ochsner Heart and Vascular Institute at the University of Queensland School of Medicine, New Orleans and Pennington Biomedical Research Center, Baton Rouge, LA.

James H. O’Keefe, MD, (above) MSMA member since 2003, is with the Mid America Heart Institute at Saint Luke’s Hospital and University of Missouri-Kansas City, Kansas City.

References

1. Brasky TM, Darke AK, Song X, et al. Plasma Phospholipid Fatty Acids and Prostate Cancer Risk in the SELECT Trial. J Natl Cancer Inst. Jul 10 2013.
2. Harris WS, Von Schacky C. The Omega-3 Index: a new risk factor for death from coronary heart disease? Prev Med.  2004;39(1):212-220.
3. Brasky TM, Kristal AR, Navarro SL, et al. Specialty supplements and prostate cancer risk in the VITamins and Lifestyle (VITAL) cohort. Nutr Cancer. 2011;63(4):573-582.
4. Szymanski KM, Wheeler DC, Mucci LA. Fish consumption and prostate cancer risk: a review and meta-analysis. Am J Clin Nutr.  2010;92(5): 1223-1233.
5. Fradet V, Cheng I, Casey G, Witte JS. Dietary omega-3 fatty acids, cyclooxygenase-2 genetic variation, and aggressive prostate cancer risk. Clin Cancer Res. 2009;15(7):2559-2566.
6. Terry P, Lichtenstein P, Feychting M, Ahlbom A, Wolk A. Fatty fish consumption and risk of prostate cancer. Lancet.  2001;357(9270):1764-1766.
7. Leitzmann MF, Stampfer MJ, Michaud DS, et al. Dietary intake of n-3 and n-6 fatty acids and the risk of prostate cancer. Am J Clin Nutr.  2004; 80(1):204-216.
8. Mina K, Fritschi L, Johnson KC. An inverse association between preserved fish nd prostate cancer: results from a population-based case-control study in Canada. Nutr Cancer. 2008;60(2):222-226.
9. Epstein MM, Kasperzyk JL, Mucci LA, et al. Dietary fatty acid intake and prostate cancer survival in Orebro County, Sweden. Am J Epidemiol.  2012;176(3):240-252.
10. Albert CM, Campos H, Stampfer MJ, et al. Blood levels of long-chain n-3 fatty acids and the risk of sudden death. N Engl J Med.  2002;346(15): 1113-1118.
11. Sekikawa A, Curb JD, Ueshima H, et al. Marine-derived n-3 fatty acids and atherosclerosis in Japanese, Japanese-American, and white men: a cross-sectional study. J Am Coll Cardiol. 2008;52(6):417-424.
12. Sekikawa A, Ueshima H, Kadowaki T, et al. Less subclinical atherosclerosis in Japanese men in Japan than in White men in the United States in the post-World War II birth cohort. Am J Epidemiol. 2007;165(6): 617-624.
13. Zhang J, Sasaki S, Amano K, Kesteloot H. Fish consumption and mortality from all causes, ischemic heart disease, and stroke: an ecological study. Prev Med. 1999;28(5):520-529.
14. Wynder EL, Fujita Y, Harris RE, Hirayama T, Hiyama T. Comparative epidemiology of cancer between the United States and Japan. A second look. Cancer. 1991;67(3):746-763.
15. Dewailly E, Mulvad G, Sloth Pedersen H, Hansen JC, Behrendt N, Hart Hansen JP. Inuit are protected against prostate cancer. Cancer Epidemiol Biomarkers Prev. 2003;12(9):926-927.
16. Prener A, Storm HH, Nielsen NH. Cancer of the male genital tract in Circumpolar Inuit. Acta Oncol. 1996;35(5):589-593.
17. Sekikawa A, Kuller LH. Coronary heart disease mortality in the United States among black and white men 35-44 years old by state. CVD Prevention. 1999;2:212-221.
18. Yokoyama M, Origasa H, Matsuzaki M, et al. Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS): a randomised open-label, blinded endpoint analysis. Lancet. 2007; 369(9567):1090-1098.
19. Tanaka K, Ishikawa Y, Yokoyama M, et al. Reduction in the recurrence of stroke by eicosapentaenoic acid for hypercholesterolemic patients: subanalysis of the JELIS trial. Stroke. 2008;39(7):2052-2058.
20. Xu H, Jiang HW, Ding GX, et al. Diabetes mellitus and prostate cancer risk of different grade or stage: a systematic review and meta-analysis. Diabetes Res Clin Pract. 2013;99(3):241-249.

 

Disclosure: CJL and JHO have previously served as speakers and consultants to GlaxoSmithKline. JHO is the Chief Medical Officer and Founder of CardioTabs, a nutraceutical company that sells products containing omega-3.

 

Published September 17, 2013

 

James J. DiNicolantonio, PharmD, is with the Mid America Heart Institute at Saint Luke’s Hospital, Kansas City and Wegmans Pharmacy, Ithaca, NY.

Mark F. McCarty, BA, is with NutriGuard Research Inc., Encinitas, CA.

Carl J. Lavie, MD, is at John Ochsner Heart and Vascular Institute at the University of Queensland School of Medicine, New Orleans and Pennington Biomedical Research Center, Baton Rouge, LA.

James H. O’Keefe, MD, (above) MSMA member since 2003, is with the Mid America Heart Institute at Saint Luke’s Hospital and University of Missouri-Kansas City, Kansas City.

 

Editor’s note: This article is part of a special series brought to you by Missouri Medicine, the Journal of the Missouri State Medical Association (MSMA). MedHelp, Missouri Medicine, and MSMA are collaborating to educate and empower health consumers by making the latest scientific studies and medical research available to the public. Learn more about MSMA and see more from Missouri Medicine.

Source: http://www.medhelp.org/cancer/articles/Omega-3s-and-the-Risk-of-Prostate-Cancer/994

B-12: Energy Vitamin Conquers Tiredness

Have you been experiencing a personal energy crisis lately? If so, you may want to have your levels of vitamin B-12 checked. Ditto if you’ve been having symptoms like muscle weakness, constipation, numbness, tingling in your hands and feet, balance problems, depression, brain fog, memory lapses or unexplained swelling or soreness in your mouth.

Your body needs this water-soluble vitamin for proper formation of red blood cells, neurological function and synthesis of DNA (the genetic material in all cells), among other reasons. Yet many people don’t have nearly enough of this vital nutrient in their bodies.

Hidden Deficiency

“It’s a bigger problem than most people think—B-12 deficiencies are underdiagnosed and under-recognized,” says Lisa Hark, a Philadelphia-based family nutrition expert and co-author of Nutrition for Life. Research from the prestigious Framingham Study found that 12 percent of older adults were deficient in B-12.

Unlike other nutrient deficiencies, lack of B-12 often goes unrecognized because the symptoms generally develop gradually and are somewhat vague.

Besides draining your energy, a vitamin B-12 deficiency can lead to anemia, and it can damage the nervous system. What’s more, a 2012 study from Australia found that even mild B-12 deficiencies are associated with an increased risk of cognitive impairment, dementia and Parkinson’s disease.

Who’s at Risk?

Anyone can develop a B-12 deficiency, but your risk is especially high if you have a digestive disorder like celiac disease or Crohn’s disease or if you have pernicious anemia (an autoimmune disease that prevents the body from making the intrinsic factor that’s needed to absorb vitamin B-12). Vegetarians and vegans are also at risk because only foods that are derived from animals contain B-12 naturally.

Medications that are used to treat heartburn, gastroesophageal reflux disease (GERD) and peptic ulcer disease—such as proton pump inhibitors and histamine H2 receptor antagonists—can slow or block the release of acid into the stomach, thereby interfering with the body’s ability to absorb B-12 from food. In addition, Metformin, a drug that’s used to treat diabetes, may also reduce B-12 absorption.

Get Tested

A blood test, which your family doctor can order, can usually reveal if you’re deficient in B-12. But if there’s any question about a false-normal reading (which can and does happen sometimes), it’s smart to have your levels of homocysteine (an amino acid) and methylmalonic acid (a substance produced when amino acids in the body break down) checked, Hark says. Measures of these substances can get out of whack when a B-12 deficiency is present.

Treatment

Treatment for B-12 deficiency depends on the cause. If it’s simply because you’re not consuming enough foods rich in B-12, increase your intake of fish, shellfish, beef and beef liver, poultry, fortified cereals, milk, yogurt and eggs.

“If you’re a vegetarian, hemp milk and soy milk are often fortified with B-12,” Hark notes, or you can take supplements. The recommended daily intake is 2.4 mcg.

If you’re deficient because your body is not producing enough stomach acid or you’re taking acid-blocking medications, supplements may not work. You may have trouble absorbing the vitamin without enough stomach acid, Hark warns. In that case, a once-a-month injection of B-12, available by prescription, may be recommended.

For those who don’t like shots, there’s also a daily sublingual (under the tongue) tablet that passes through the mucous membrane in the mouth and into the bloodstream and a nasal spray that’s used once a week. Keep in mind that a B-12 deficiency that’s due to absorption problems requires treatment for life.

– For the original article, visit newsmaxhealth.com.

8 Fitness-Boosting Foods and Nutrients

By Dr. Mercola

If optimal fitness is your goal, there’s no getting around your diet. That’s right, fitness is not all about designing the ideal workout plan, as your diet can easily make or break an otherwise excellent regimen.

Knowing which foods and specific nutrients deliver the most bang for your buck in terms of supporting your fitness goals can go a long way.

First and foremost, however, keep in mind that while pre-packaged processed foods may be convenient, cooking from scratch using fresh unprocessed ingredients is an absolute must if you want to improve your health.

Processing tends to denature nutrients, so what you end up with is typically a far inferior version compared to the real thing.

Fitness-Boosting Foods and Helpful Supplements

Here, I’ll review eight of my top picks for “most valuable fitness foods,” and the featured article in Men’s Fitness magazine lists another 20. I don’t agree with all of their selections however, such as pasteurized milk and yoghurt, unfermented soyproducts, and whole wheat bread. To find out why, check out the hyperlinks provided.

The following eight however, are foods and specific nutrients that I believe are among the most helpful, in terms of supporting your fitness and overall good health. Aim to incorporate as many of these foods into your diet on a daily or weekly basis, and you’ll be off to a great start. Keep in mind that all of the items on this list should be organic, and if possible grass-fed/pastured or wild.

If you’re like most people—including many athletes—you’re probably eating too many carbs. Your body’s need for sugar is, biologically, very small. And when you consume more than you need, your body turns it into fat.

Remember, you do not get fat from eating healthy fats—you get fat from eating too many carbs (sugar). Hence, what you’ll find on my list are primarily healthful fats, which is what you’ll want to replace the lost carbs with for energy, along with high-quality proteins and a couple of specific nutrients that are particularly beneficial for boosting athletic performance.

Remember: you cannot exercise your way out of a bad diet, and the first step toward improving your diet is to cut out as much sugar/fructose and grain-carbs as possible, and replace the carbs with healthful fats, and a moderate amount of high-quality protein.

#1 Whole, Fresh Avocado

Avocado, which is classified as a fruit, are rich in monounsaturated fat that is easily burned for energy. As I’ve mentioned before, eliminating grain carbs is one of the best ways to support your health and maintain your weight, but when you cut down on carbs, you need to increase your intake of healthy fats. Avocados are an excellent source, along with organic raw butter, coconut oil, and organic pastured eggs, just to name a few.

Healthful fats provide an ideal form of fuel for sustained energy during a workout. It’s far better than carb-loading for most people. I’ve previously written about the importance of avoiding fructose and grains before and after a workout, as sugar will negate many of the benefits you reap from exercise.

This is especially true if you do high intensity exercises, which will boost your body’s production of human growth hormone (HGH). Consuming carbs within a couple of hours prior to or after such exercise will effectively prevent HGH from being produced.

There’s also evidence suggesting that limiting your intake of protein can be helpful for long-term good health and the prevention of cancer. At the very least, most people are consuming far too much poor-quality protein, such as beef and animal products from livestock raised in confined animal feeding operations (CAFOs). Here again, if you cut down on protein, you need to replace lost calories with healthy fats such as avocados, coconut oil, olives, olive oil, butter and nuts.

Overall, most people would do well to get upwards of 50-70 percent fat in their diet (along with high amounts of vegetable carbs, moderate-to-low amounts of high-quality protein, and very little, if any, carbs). According to the California Avocado Commission, a medium Hass avocado contains about 22.5 grams of fat, two-thirds of which is monounsaturated. They’re also very low in fructose, which is yet another boon.

Avocados are also very high in potassium and will help balance your vitally important potassium to sodium ratio, and it enables your body to more efficiently absorb fat-soluble nutrients, such as alpha- and beta-carotene and lutein, in other foods eaten in conjunction.  You can review additional information on avocados by visiting my What are Avocados Good For page.

#2: Organic Coconut Oil

Coconut oil is nature’s richest source of healthy medium-chain fatty acids (MCFAs), which your body sends directly to your liver to use as energy.1 This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates. Numerous studies have shown that MCFAs promote weight loss2 and help improve insulin sensitivity and glucose tolerance. Additionally, research has demonstrated that, due to its beneficial metabolic effect, coconut oil also increases the activity of your thyroid. A sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do.

Half of the fat content in coconut oil is lauric acid—a fat rarely found in nature—that could easily qualify as a “miracle” ingredient because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties, for example.

You can add raw organic coconut oil to green juices, smoothies, and even coffee (in lieu of sugar). It’s also the ideal choice for all types of cooking. In fact, it’s the only oil stable enough to resist mild heat-induced damage. So, whenever you need an oil to cook or bake with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes.

#3: Wild Alaskan Salmon

Wild Alaskan salmon is an excellent source of essential animal-based omega-3 fats (EPA and DHA), high-quality protein, as well as astaxanthin and other antioxidants—all of which are important nutrients for fitness. Over the last several years, I’ve vigilantly warned against eating most fish, as virtually all fish these days contains dangerously high levels of mercury and other toxic contaminants. If it wasn’t for the health risks posed by this contamination, fish in general would be among my absolute most recommended foods for their outstanding nutritional benefits, including high levels of omega-3 with DHA and EPA, which most people are desperately lacking in their diets.

However, there are still some exceptions, and wild Alaskan salmon is one of them, as long as its purity can be verified. This was so important to me personally; I did loads of research to find a trusted source of Wild Alaskan salmon that passed third-party testing by an independent lab. I strongly recommend avoiding farmed fish though, particularly farmed salmon, and even more specifically genetically engineered farmed salmon.

#4: Organic Pastured Eggs

Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones. Proteins are found in all types of food, but only foods from animal sources, such as meat and eggs contain complete proteins, meaning they provide the eight essential amino acids.

Eggs, as well as the chickens they come from, are both healthful sources of protein but ONLY if raised the way nature intended. True free-range eggs, now increasingly referred to as “pasture-raised,” come from hens that roam freely outdoors on a pasture where they can forage for their natural diet, which includes seeds, green plants, insects, and worms. Barring organic certification, which is cost-prohibitive for many small farmers, you could just make sure the farmer raises his chickens according to organic, free-range standards, allowing his flock to forage freely for their natural diet, and aren’t fed antibiotics, corn and soy.

Testing3 has confirmed that true free-range eggs are far more nutritious than commercially raised eggs. The dramatically superior nutrient levels are most likely the result of the differences in diet between free ranging, pastured hens and commercially farmed hens. Besides high-quality protein, pasture-raised eggs also contain healthful saturated fats and cholesterol—both of which your body actually needs for optimal health.

You can usually tell the eggs are free range or pastured by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks. Dull, pale yellow yolks are a sure sign you’re getting eggs form caged hens that are not allowed to forage for their natural diet. Cornucopia.org offers a helpful organic egg scorecard that rates egg manufacturers based on 22 criteria that are important for organic consumers.

Ideally, you’ll want to eat your eggs raw, or as close to raw as possible. Keep in mind that the closer to raw you eat them, the more important it is to make sure the eggs are truly organic and pasture-raised, as CAFO-raised eggs are far more prone to be contaminated with pathogenic bacteria like salmonella. If you choose not to eat your egg yolks raw, poached or soft-boiled would be the next best option. Scrambled or fried eggs are the worst, as this oxidizes the cholesterol in the egg yolk. Egg yolks also contain valuable antioxidants,4 which are reduced by as much as 50 percent when the egg is fried or boiled.

#5: Organic Pasture-Raised Chicken

The foods you eat after exercise produce different effects on your body’s metabolism, so planning your post-workout meal is an important factor. Research has shown that aerobic exercise most effectively enhances insulin sensitivity when your post-workout meal has relatively low carbohydrate content.

After a cardiovascular workout, wait 30-45 minutes, and then consume a high-quality source of protein (whole food) along with a vegetable-type carbohydrate. An example would be a spinach salad and some chicken. The reason why you’ll want to wait a bit after the session to eat is to ride the fat burning wave of your cardio session. However, waiting more than an hour is typically too long, and can start to slow down your metabolism because your body goes into starvation mode.

As mentioned above, organic free-range chicken is an excellent source of protein and essential amino acids for muscle growth and maintenance. Organic chicken is also raised without the use of antibiotics (which are often used to promote growth in confined animal feeding operations, aka CAFOs). This is another important aspect, as over half of the antibiotics fed to mass-produced farm animals, including chickens, are identical to the ones administered to humans, and overuse of such antibiotics is the primary driver of antibiotic-resistant disease. Antibiotics also kill off beneficial bacteria in your gut, which can lead to chronicgut problems when consumed on a regular basis.

#6: Antibiotic Free, Grass-Fed Whey Protein

Whey protein, which is derived from milk, is considered the gold standard of protein by many, and is one of the best types of foods you can consume before and after exercise. This is particularly true after a resistance or strength training workout, when you need a meal that can be rapidly absorbed. Here, whey protein is an ideal choice, along with a higher glycemic (fast released, starchy) carbohydrate, such as a banana. The potassium in the banana seems to help with recovery. Ideally, you’ll want to consume it 15-30 minutes after your intense weight training session.

If you want, you can take 20 grams of whey protein (make sure there’s no added sugar) 30 minutes before exercise, and another serving about 30 minutes afterward. This can help increase both fat burning and muscle building. According to a 2010 study,5consuming whey protein (20g protein / serving) 30 minutes before resistance training can boost your body’s metabolism for as much as 24 hours after your workout.

If you are only going to do one whey meal, then your post-workout meal is the most crucial, especially if your aim is to increase your muscle growth.

It appears as though the amino acids found in high-quality whey protein activate certain cellular mechanisms (including mTORC-1), which in turn promote muscle protein synthesis, boost thyroid, and also protect against declining testosterone levels after exercise. This is in stark contrast to athletes who load up on carbs to fuel their workouts. As mentioned earlier, “carb loading” is a mistake, particularly for people engaged in intense strength training, as you will burn carb fuel very quickly and then “hit the wall.” The same goes for most people who start their day with muffins, bagels, or pancakes for example. This type of breakfast typically ignites a vicious cycle of hunger and snacking on even more carbs. And the more you continue eating these carb snacks, the more insulin resistant you become.

Since whey protein is a by-product of dairy, it’s important to make sure it’s derived from grass-fed, non-hormonally treated cows. It should also be minimally processed in order to preserve beneficial immuno components such as immunoglobins, bovine serum albomin, lactoferins, and other key amino acids and nutrients.

Most commercial whey products are derived from pasteurized dairy and processed with heat and acid, which destroys the whey’s fragile Immuno components and damages important amino acids. Many of them also contain chemical additives, detergents and artificial sweeteners, which are known for their health shattering effects. And contrary to popular belief, artificial sweeteners actually sabotageyour weight loss efforts by impairing your ability to regulate your appetite naturally.

#7: Astaxanthin

Astaxanthin is a natural compound that clinical studies have shown helps increase strength and stamina, decrease post-exertion recovery time, and decrease soreness after physical activity, which is why it’s on this list. It’s also thought to be one of the most potent antioxidants currently known, with a wide range of health benefits over and beyond those mentioned here. One of the benefits of astaxanthin that has piqued the interest of researchers though is its ability to enhance athletic performance.

Reports of significant health improvements from astaxanthin supplementation have come in from athletes all over the world. For example, Tim Marr, a professional triathlete in Honolulu, Hawaii, suffered from overuse injuries and sun overexposure from rigorously training in the intense Hawaiian sun. Since starting a natural astaxanthin supplement, he’s experienced significantly fewer overuse injuries and fewer adverse reactions to the sun. Marr credits astaxanthin with helping him achieve his goals and says the supplement is now one of his favorite tools as a professional athlete. I’d say it’s working—he went on to win the 2006 Pan American Long Distance Triathlon.

There are only two main sources of natural astaxanthin—the microalgae that produce it, and the sea creatures that consume the algae (such as salmon, shellfish, and krill). Most of astaxanthin’s benefits come from its powerful anti-inflammatory and antioxidant properties.

Inflammation can slow an athlete down and cost him or her valuable training days. If you are a professional athlete, you can’t afford to take time off to recover from fatigue or sore joints and muscles. So anything that can reduce inflammation will undoubtedly augment your athletic capacity—and astaxanthin is one of the most effective natural inflammatories there is. It has the ability to travel to every cell, tissue and organ in your body and helps your physical performance in the following ways:

Scavenging free radicals in your energy-producing mitochondrial cells	Decreasing muscle inflammation	Improving visual acuity and depth perception
Decreasing oxidative damage to your cell membranes and DNA	Reducing lactic acid in your muscles (a byproduct of physical exertion)	Improving sun tolerance and reducing your tendency to sunburn

#8: Rhodiola Rosea

The perennial plant Rhodiola Rosea has also been found to have exercise benefits. It’s known as an “adaptogen,” which can help your body adapt to physical, chemical, and environmental stress, and is used by many athletes for improving athletic performance6 and shortening recovery time between workouts. According to a 2004 study,7 extracts of Rhodiola rosea radix had an anti-inflammatory effect on healthy untrained volunteers, before and after bouts of exhausting exercise. It also protected muscle tissue during exercise. According to the abstract:

“Professional athletes effectively use Rhodiola rosea (‘golden radix’) extract as a safe nonsteroid food additive improving endurance and rapid recovery of muscles during several decades. Rhodiola rosea extract improves muscle work due to mobilization and more economic expenditure of energy resources of muscles. The use of adaptogens including R. rosea improved physical endurance of male athletes, reducing blood lactate level and accelerating recovery after exhausting exercise.”

Other studies have similarly found that Rhodiola can significantly increase time to exhaustion during exercise,8 reduce C reactive protein levels and improve neuromotoric fitness.

For example, a 2003 animal study9 found that rats given 50 mg/kg of Rhodiola rosea extract along with the same amount of Rhodiola crenulata root, prolonged the duration of exhaustive swimming the rats were capable of by nearly 25 percent. This improvement was found to be due to the extracts’ ability to activate the synthesis or resynthesis of ATP in mitochondria. The extracts also stimulated reparative energy processes that take place post-exercise. Rhodiola rosea was determined to be the most effective of the two extracts for improving physical working capacity.

Remember: Avoid Sugar Before, During and After Exercise!

Besides knowing which foods will help you optimize your exercise efforts, you also want to pay careful attention to what NOT to eat. To maximize the benefits of exercise, including weight loss benefits, you’ll want to carefully avoid fruit juices, energy drinks, sports drinks, most energy bars, and other sweetened beverages like Vitamin Water.

These, and virtually all other processed foods and beverages, contain high amounts of sugar, including fructose, which will effectively sabotage your efforts and nullify many of the benefits of exercise. Remember, 80 percent of the benefits you reap from a healthy lifestyle comes from you diet, and the remaining 20 percent from exercise. Exercise cannot counteract the harmful effects of a high-fructose diet.

Fructose fools your metabolism and essentially tricks your body into gaining weight by turning off your body’s appetite-control system. It also rapidly leads to weight gain and abdominal obesity (“beer belly”), decreased HDL, increased LDL, elevated triglycerides, elevated blood sugar, and high blood pressure — i.e., classic metabolic syndrome.

Additionally, consuming fructose, including that from fruit juices, within two hours of a high-intensity workout will decimate your natural human growth hormone (HGH) production – a MAJOR benefit of interval training. This happens because fructose increases production of the hormone somatostatin, a primary purpose of which is to inhibit the production of HGH…

Granted, there is a small group of elite and highly competitive athletes for whom increasing growth hormone is not a primary goal. For these athletes, consuming some carbs, preferably dextrose-based, in the recovery period is probably a good idea to improve their recovery time and will help to maximize their athletic performance. Since they’re competing, they’re less likely to be concerned about long-term growth hormone levels. But for most others, increasing HGH through high intensity interval exercise is an important factor for optimizing health, so most of my readers will want to heed to the sugar and juice restriction.

Aside from avoiding fructose like the plague, remember to combine a quality protein with a veggie-type carb in every meal, no matter whether it’s a resistance training day, an interval cardio day, or a non-workout day. However, after strength training (as opposed to cardio training), your body tends to need more rapidly absorbed nutrients and a higher glycemic (fast released, starchy) carbohydrate. Another slight difference between interval cardio and strength training days is the timing of your meal.

• After cardio, you want to wait 30-45 minutes, and then consume a high-quality protein (whole food) and vegetable-type carbohydrate. (An example would be a spinach salad and some chicken, or high-quality whey protein).
• After a resistance workout (muscle-building day), the ideal time to consume your post-workout meal is 15-30 minutes after finishing your session, in order to help repair your damaged muscles. Here, whey protein is an ideal choice as it’s predigested and therefore rapidly digested and easily assimilated, along with a higher glycemic (fast released, starchy) carbohydrate, such as a banana.

Source: http://fitness.mercola.com/sites/fitness/archive/2013/08/30/fitness-boosting-foods.aspx

Co-Q10 decreases inflammation and protects muscular and neurological systems

Written by Robert Smith

Coenzyme Q-10 was first identified in 1955 in England. It was isolated as an electron carrying coenzyme involved with adenosine triphosphate (ATP) production, the energy molecule of cellular mitochondria. This coenzyme is normally produced in the body, but as one ages, that production declines. This is why it often needs to be supplemented. Apparently, CoQ10 is attracted to organs that demand higher energy functioning, especially the heart. There have been several studies proving CoQ10’s ability to restore cellular energy not only for cardiovascular purposes, but also neurological health. One study even discovered that low blood levels of CoQ10 were a common denominator among older lethal diseased patients. Comparing ubiquinone and ubiquinol CoQ10 The recent development of ubiquinol is considered by many to be superior to plain old-fashioned ubiquinone CoQ10. It’s reputed to be more easily absorbed since it requires one less conversion step in the body. It’s also much more expensive. However, the iconoclastic cardiologist, Dr. Stephen Sinatra, MD, wasn’t convinced by the short study that claimed to confirm this promotion. So he did one of his own for three months, with 12 volunteers, ages ranging from high 20s to high 60s. He had half of them take ubiquinol while the other half took ubiquinone for a month. Then both groups took nothing the second month. During the third month the two groups reversed what they were taking previously. Both forms of CoQ10 were given at 200 mg daily. He measured their blood levels of CoQ10 monthly and noticed very little difference between the two forms of CoQ10. One person’s blood levels even went down with ubiquinol. Dr. Sinatra did get reports of fatigue from the ubiquinol users, which surprised him. A couple of his colleagues had similar patient reports of fatigue with ubiquinol. A woman who commented on Dr. Sinatra’s article mentioned how she changed to ubiquinol to further improve her reduced blood pressure results from CoQ10. But her blood pressure went back up instead. Bottom line, save your money. Get a good quality CoQ10 at half the price of ubiquinol products to realize the many benefits of supplementing CoQ10. The Test Here are two CoQ10 research study summaries. The first involves reducing inflammation markers among coronary artery diseased (CAD) subjects. Arterial inflammation has recently been discovered as the root cause of cardiovascular disease, displacing cholesterol clogged arteries as the main culprit. This study took place 2011-2012 at Chung Shan Medical University in Taiwan. The researchers took 51 patients, gave some placebos, some 60 mg of CoQ10 daily, and others 150 mg for 12 weeks. The researchers discovered decreased inflammation markers according to dosage levels. The higher the amount, the less there were signs of inflammation. They concluded that CoQ10 dosages of 150 mg may reduce CAD inflammation. A rather broad Italian study, conducted in 2010 by the University of Pisa examined the prospects of treating various neurological diseases sparked by mitochondrial defects from CoQ10 deficiencies. Those neurological diseases included Parkinson’s disease and others. This research team simply reviewed other studies that demonstrated CoQ10’s efficacy in neurological diseases. They also commented on statin drugs inhibiting CoQ10 production as a factor for inducing neurological disorders among those on statin medications. By the way, inhibiting CoQ10 is a statin drug side effect, which may be compensated with CoQ10 supplements. However, even the main purpose of statins, reducing cholesterol, creates a risk factor for neurological diseases. Cholesterol is a main ingredient of the brain and nervous system as well as part of the skin’s function as the first step toward converting sunshine’s UVB rays into vitamin D. So reducing cholesterol is risky business that does little to inhibit the true cause of heart disease, inflammation. But CoQ10 reduces arterial inflammation and restores or maintains neurological health. Supplementing CoQ10 is a wise choice for anyone with cardiovascular risk factors or the desire to protect against potential dementia issues. Source: http://www.24medica.com/content/view/2836/2/