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Sep29
Vitamin C and Your Health
Filed under: Vitamin C, health and nutrition; Tagged as: Alzheimer, ascorbic acid, Atherosclerotic Lesions, Autoimmune Disorders, Bad Cholesterol, cancer, Eye Disease, Fruits And Vegetables, Genetic Damage, heart disease, LDL, Lipids, Obese Individuals, Stroke Risk, Vitamin C, White Blood Cells, Wound Healing5 CommentsVitamin C, also known as ascorbic acid, is one of the safest and most effective nutrients and is necessary for the growth, development and repair of all body tissues. Higher blood levels of vitamin C may be an indicator of overall health. In over 100 studies in more than 10 years, vitamin C was shown to help prevent cardiovascular disease, cancer, stroke, eye disease and skin wrinkling.
Vitamin C is involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones and teeth.
New studies show that vitamin C reacts with and neutralizes the toxic byproducts of human fat metabolism, indicating it has a complex protective role against toxic compounds formed from oxidized lipids. Oxidation of lipids has been the focus of considerable research in recent years, because of the role it may play in cancer, heart disease, Alzheimer’s disease and autoimmune disorders. The toxic products produced by fat oxidation may not only cause genetic damage, but also may play a role in compounds that damage proteins. For instance, there’s a protein in LDL, the “bad” cholesterol, which if damaged by toxic lipids can increase the chance of atherosclerotic lesions. Apparently when toxic lipids cause white blood cells to stick to the arterial wall, that can lead to inflammation and ultimately to heart disease or stroke. Researchers are studying that process and the role that micronutrients such as vitamin C play in the prevention of this. Studies show that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations.
Vitamin C is also beneficial to individuals whose immune system is weakened due to stress — an increasing problem for many. Vitamin C is one of the nutrients sensitive to stress and is the first nutrient to be depleted in alcoholics, smokers and obese individuals.
Most of the studies used 500 daily milligrams of vitamin C to achieve health results which is much higher than the RDA of 75-90 milligrams a day for adults. Unless you eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits. Some scientists recommend taking 500 milligrams a day, in addition to 5 servings of fruits and vegetables, since only 10% to 20% of adults get the recommended nine servings daily. Some types vitamin C may irritate the stomach, so take a non-acidic, buffered form of the vitamin. The safe upper limit for vitamin C is 2,000 milligrams a day.
Eating a varied diet rich in all the nutrients is the best strategy for good health. If you eat nine servings of fruits and vegetables daily, you will get plenty of vitamin C plus other vitamins, minerals, and phytochemicals that are good for disease prevention.
Water-soluble vitamins, like vitamin C, must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water. The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash and pineapples.
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Jun27
Confused About What Your Blood Chemistry is Telling You? part 2
Filed under: Blood Chemistry, DHEA, Immune System; Tagged as: Adrenal Glands, anti-aging, Blood Chemistry, blood tests, bone density, Bone Fractures, Bone Mineral Density, DHEA, diabetes, estradiol, Estradiol Level, Fibrinogen Levels, fibrogen, Fish Oil, heart disease, Heart Disease Research, Immune Function, Immune System, inflammation, Inflammatory Diseases, Level Women, libido, Lifestyle Changes, Low Estradiol Levels, Menstrual Cycle, Nerve Injury, osteoporosis, Osteoporosis Research, Peak Levels, Quitting Smoking, Risk Of Heart Disease, Tissue InflammationNo CommentsThis is the second in a series of posts about what blood tests you need on a yearly basis and what they tell you.
2. Fibrinogen
Fibrinogen levels increase with tissue inflammation. Increased fibrinogen levels can help predict the risk of heart disease and stroke as well as other inflammatory diseases. Obviously with knowledge of increased fibrinogen levels, lifestyle changes become important—such as quitting smoking, losing weight, and becoming more physically active—as well as adding nutritionals such as fish oil, niacin, folic acid and vitamins A and C, which may lower fibrinogen levels.
3. DHEA
DHEA is a hormone produced by the adrenal glands and is a precursor to estrogen and testosterone. In your twenties, levels of DHEA peak and then decline with age, decreasing to 20-30% of peak levels between the ages of 70 and 80. DHEA is frequently referred to as an “anti-aging” hormone. However DHEA is extremely important as we age as healthy levels may support immune function, bone mineral density, mood, libido, reduces abdominal fat, protects the brain following nerve injury, and helps prevent diabetes, cancer, and heart disease. Research also suggests that DHEA may help with depression and clinical trials are evaluating DHEA’s role in memory and Alzheimer’s.
4.Estradiol
In non-pregnant women, estradiol is the most commonly measured type of estrogen. Estradiol levels fluctuate throughout the menstrual cycle and drop after menopause to a consistent but lower level . Women with increased levels of estradiol may be at a higher risk for breast or endometrial cancer. Very low levels may indicate a higher risk for bone fractures. In fact, in men with osteoporosis, research has shown a correlation with a low estradiol levels. Men do produce smaller amounts of estradiol than women but it is not only an indicator of increased incidence of osteoporosis but is tied to pituitary functions. Also men with low estradiol levels and low levels of testosterone may experience low sex drive and difficulty with urination.
Significant positive correlations were found between estradiol levels and levels of total cholesterol.
Supplements such as DHEA, pregnenolone, soy, black cohosh, and pomegranate as well as bioidentical estrogens may be helpful in maintaining healthy estradiol levels.
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Jun23
Confused About What Your Blood Chemistry is Telling You?
Filed under: Blood Chemistry, health and nutrition; Tagged as: Blood Chemistry, blood glucose, blood tests, cancer, CBC, Chemistry Panel, complete blood count, coronary artery disease, diabetes, endocrine system, glucose, HDL, heart disease, Immune System, insulin, LDL, metabolic syndrome, red blood count, total cholesterol, triglycerides, white blood countNo CommentsMany people spend time researching all the supplements and buying more and more of them as they read the latest information about what studies have been done and what new supplement will prevent them from dying of cancer, heart disease, Alzheimer or diabetes – to name a few. But have you checked to see what you are doing to your blood chemistry?
When was the last time you had a comprehensive blood test? Annual blood testing is the most important step adults can take to prevent life-threatening disease. Critical changes in your body can alert you before serious conditions such as heart disease, cancer, diabetes, or worse occur. Having the proper blood tests can empower you to put together a science-based disease-prevention program that could add decades to your life.
- Chemistry Panel and Complete Blood Count
This is the basic testing and the best place to begin. This will give you information on your overall health. It provides a broad range of information on your vascular, liver, kidney and blood cell status. The Complete Blood Count (CBC) measures the number, health, variety, percentage, concentration and quality of the red and white blood cells for infections and anemia.
Red blood cells transport oxygen from the lungs to body tissues and transfer carbon dioxide from the tissues back to the lungs. Other important components of red blood cells measured are hemoglobin and hematocrit. Low levels of these may indicate deficiencies of iron, vitamin B6, vitamin B12, or folic acid.
White blood cells are an important component of the immune system. Increased levels in the blood are usually associated with bacterial, viral, or parasitic infections. There are 4 types of white blood cells which are measured and each one is significant in the type of potential disease it can detect.
The Chemistry Profile provides up-to-date information on the status of your cardiovascular system. These tests include total cholesterol, HDL (high-density lipoprotein) and LDL (low-density lipoprotein), triglycerides, and total cholesterol/HDL ratio, which is more valuable as a predictor of heart disease than total cholesterol or HDL levels alone.
The endocrine system is responsible for producing hormones throughout the body, one of which is insulin, a regulator of glucose. The Chemistry Panel tests for your resting blood glucose, which helps in detecting early-stage metabolic syndrome, diabetes, and coronary artery disease. Also included in the Chemistry Panel is an assessment of critical minerals such as calcium, potassium, and iron.
While the CBC is a basic test, it provides invaluable information but is only a stepping off point in keeping apprised of your physical health. Over the next few days we will be discussing additional tests that will provide you with critical data in maintaining a healthy blood chemistry.
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May24
Are Your "Energy Factories" Producing?
Filed under: health and nutrition; Tagged as: acetyl-L-carnitine, amino acid, brain, brain health, cellular energy, energy, fatigue, headaches, health, heart disease, L-carnitine, memory, Omega 3 fatty acidsNo CommentsAs we age, the metabolic activity in our cells decreases which means less energy. Cellular energy is produced by transporting stored fat through the cell membrane and into the mitochondria within the cell, where the fats are oxidized. Overtime cellular debris builds up from the oxidation and less energy is produced. Since energy is necessary for the proper functioning of all our organs, they too are affected by a slowing in our “energy factories“.
Acetyl-L-carnitine (ALC) is the biologically active form of the amino acid, L-carnitine, which aids the body in the production of energy and has been shown to protect cells throughout the body against age-related degeneration. Most clinical research has focused on the brain, where improved mood, memory and cognition have been observed in response to ALC. A new study shows that ALC helps maintain normal blood flow in the brain by maintaining the cell’s energy cycle. As people grow older, circulation to the brain diminishes which may cause fatigue, reduced drive, faintness, dizziness, headaches, as well as deficits in attention and memory. Acetyl-L-carnitine appears to protect against some of the known negative effects that aging induces in the brain. There is a study that even suggests that ALC might someday be used in hospital emergency rooms and stroke recovery centers to improve the prognosis of patients (with thrombotic or embolic stroke) who are often given little hope of full recovery. Acetyl-L-carnitine may also facilitate nerve regeneration after nerve injury.
However, reports on ALC for the treatment of Alzheimer’s disease have been contradictory. Some studies show encouraging signs, while other studies show no benefit. A placebo-controlled study at Stanford University School of Medicine in California showed that Alzheimer’s disease patients under age 62 benefited more from ALC than older patients. The doctors concluded that acetyl-L-carnitine slows the progression of Alzheimer’s disease in younger subjects. Though this is an important study, Alzheimer’s patients over 61 may want to still consider ALC for its other known neurological benefits, which were not included in this particular study.
Published research shows ALC is critical to youthful cellular function in the brain, heart, liver, peripheral nerve and immune system as well helping in prevention of cataracts. Supplementation with ALC becomes an even greater consideration when we realize the potential anti-aging effects this amino acid may produce when taken in combination with CoQ10 and alpha lipoic acid.
When sugars bind with protein(called glycation), it forms most notably in the lens of the eye (cataract), the brain (senility) and the collagen of the skin. Scientists recently evaluated the effects of acetyl-L-carnitine on the glycation of lens proteins. The results show that ALC suppresses glycation by 42%, thus lowering the risk of cataracts.
There have been studies focusing on respiration rates in the heart mitochondria of rats. Older rats had a 40% lower rate of respiration and cell energy. But when they received acetyl-L-carnitine, their heart rates were almost entirely restored to a more youthful rate. Acetyl-L-carnitine has actually been used in treating congestive heart failure in humans, as well.
While research is ongoing, there are certainly indications that supplementing with Acetyl-L-carnitine, alpha lipoic acid and CoQ10 is beneficial in aiding our “energy factories” to produce efficiently. This, in turn, keeps many organs functioning at a more youthful level.
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May17
Do You Know Your DHEA Level?
Filed under: DHEA, Vitamin D, health and nutrition; Tagged as: American Journal Of Clinical Nutrition, Bodily Functions, bone density, Bone Formation, calcium, Calcium Absorption, Calcium Supplementation, dementia, Dhea Levels, Dhea Sulfate, Dhea Supplements, diabetes, Diabetes And Heart Disease, endocrine system, energy, Energy Levels, health, heart disease, Immune Function, Journal Of Clinical Nutrition, Learning Ability, osteoporosis, Osteoporosis Bone, Psychological Health, Risk Factors For Diabetes, Symptoms Of Menopause, Vitamin D, Vitamin D3, Young Adults6 CommentsDHEA has been studied for years and as we age our levels decline (in fact our level of DHEA may signify how fast we age).
As teenagers and young adults, our DHEA levels are at their peak until around age 35. Men notice the decline because they aren’t building the muscle they used to. Energy levels decrease. Exactly how many bodily functions DHEA affects isn’t known but there are about 150 that have been documented and some scientists believe it is over 400.
There is a new study out this month in the American Journal of Clinical Nutrition which has shown that DHEA supplements along with calcium and Vitamin D improve bone density in older women. Osteoporosis (bone thinning) affects millions of older people, women in particular, as DHEA seems to decline more sharply as they go through menopause. This study shows DHEA stimulates bone formation and aides in calcium absorption when combined with Vitamin D and calcium supplementation.
Not only are DHEA levels important in improving bone density but severely low levels of DHEA are found in women with Lupus – again Lupus is common in women who have gone through menopause.
While many of the symptoms of menopause are caused by the loss of estrogen, there are also side effects associated with the drop in DHEA and testosterone in addition to bone density, including:- Decreased libido
- Decreased strength
- Decreased muscle mass
- Decreased energy
Men also experience some of these symptoms of lower DHEA.
Increasing DHEA levels causes improvements in the whole endocrine system, lowers the risk for atherosclerosis, improves memory and learning ability. DHEA replacement may have other benefits including improvements in risk factors for diabetes and heart disease, improvements in immune function, and improvements in psychological health. The list goes on and on.
DHEA replacement can be an important part of your supplemental regime. Begin by getting a DHEA sulfate blood test – that’s the most accurate. If you’re over 30 and have low DHEA, you may want to consider supplementing with a small dose of DHEA/7 Keto DHEA. I recommend Univera’s Prime. Remember start slow and retest your levels in 60-90 days. You’re not going to notice a change overnight. And as always, check with your doctor.
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Apr24
The Vitamin D Deficiency Epidemic
Filed under: Vitamin D, health and nutrition; Tagged as: dementia, health, heart disease, high blood pressure, inflammation, metabolic syndrome, nutrition, rheumatoid arthritis, Vitamin D, Vitamin D36 CommentsDo you know what your Vitamin D level is? Chances are you don’t and chances are it’s low. Research seems to be coming out almost daily about the effects of Vitamin D deficiency and how many people are deficient. Estimates range from about 35% in young people to 100% in the elderly.
There is a growing awareness of how critical Vitamin D is to our health. There have been many studies on various diseases and conditions which point to Vitamin D deficiency as playing a relevant role.
Recent research indicates thatthe following may be associated with Vitamin D deficiency:- rheumatoid arthritis
- cognitive impairment and dementia.
- hypertension which may cause high blood pressure
- metabolic syndrome, a precursor to type II diabetes
- heart disease
As you can see most of the above are related to inflammation. People with higher levels of Vitamin D also have better lung capacity, something that could be important to asthma sufferers.
Vitamin D is not something we get in large quantities from food but rather something we absorb from sunshine. As we have become a society who spends more and more time indoors or covered up when we’re outdoors, our Vitamin D levels have dropped. And many of us live in northern climes where, at least in the winter months, there may not be a lot of sunshine. Although surprisingly, there is a large number of people in states like Florida and Texas with below normal Vitamin D levels. Taking Vitamin D3 supplements is an inexpensive and simple solution which scientists believe will give us more protection against many diseases that are on the rise.
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Apr20
Lowering Your Risk of Heart Disease or Diabetes
Filed under: health and nutrition; Tagged as: 3 Fatty Acids, Blood Work, C-reactive protein, Dark Chocolate, diabetes, Fish Oil Omega 3, Flavinoids, Fresh Fruits And Vegetables, Fruits And Vegetables, green tea, heart disease, inflammation, Insulin Response, Mediterranean Diet, Omega 3 fatty acids, Red Wine, resveratrol, Risk Of Heart Disease, White Bean Extract1 CommentContinuing on the subject of inflammation there is more and more evidence that the risk of heart disease and/or diabetes can be greatly reduced by lowering inflammation.
Are you at high risk for heart disease or diabetes? During your yearly blood work, note the level of CRP (C-reactive Protein). This is a measure of hidden inflammation – it shows if there is inflammation active in your blood vessels, for instance. If the levels of CRP are high (>3.0 mg/L) the risk of a heart attack can double or triple. This is something you need to discuss with your doctor to understand what your individual risk is.
There are, however, several lifestyle changes one can make if you are at high risk and everyone should follow as a matter of staying healthy.
- Exercise: 30-60 minutes/day has been shown in studies to significantly reduce inflammation – this should include aerobic as well as strength training.
- Weight loss improves insulin response and lowers inflammation.
- Eating Healthy – one diet that seems to be an overall diet to follow is the Mediterranean diet. It is primarily fresh fruits and vegetables, olive oil, nuts and fish with basically no processed foods.
Besides these three critical things to do, supplements of fish oil (Omega 3 fatty acids) and Vitamin D can greatly reduce inflammation as well as improve other important functions. There are many other supplements that have been found t o reduce inflammation as well, such as DHEA, chromium, white bean extract, magnesium and flavinoids. Flavinoids are found in green tea, dark chocolate, apples and cinnamon as well as red wine which contains resveratrol.
Start making small changes in your lifestyle now and you will over time make large changes in the quality of life you will experience. Of course, you should discuss with your doctor the changes you are making as you may have special needs.
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Apr162 Comments
Several years ago this heading was on the cover of Time Magazine. The article was about how heart disease, Parkinson’s and cancer and many other diseases are caused by inflammation. Antioxidants reduce inflammation and protect cells from damage which obviously lowers the risk of these diseases and improves the immune system.
So how do you measure how many antioxidants you’re getting? There is a measurement of a food’s antioxidant level we call ORAC which stands for Oxygen Radical Absorbance Capacity. So the higher the ORAC rating, the more “free radicals” and therefore, inflammation a food can fight. However, keep in mind, a food’s ORAC and it’s ability to fight free radicals can change based on whether the food is cooked, dried or raw.
What foods are high in antioxidants? People often think first of fruits and vegetables. That’s true, they are, especially fruit such as blueberries, strawberries, broccoli, spinach (notice they are all dark colored ). However, nuts, especially pecans and beans, primarily the dark colored ones (pinto, red, kidney) are all great sources of antioxidants as well as many herbs and spices. As far as beverages, green tea and pomegranate juice are both in the spotlight as studies are showing their potential benefits in protecting against many diseases.
While being aware of what ORAC means is good information, more important is to eat a widely varied natural diet, remembering that we were meant to be hunters and gatherers. If you choose your diet based on that, you’ll most likely get the nutrients your body needs and combat the free radicals you’re being bombarded with on a daily basis.
Keep in mind that it must be a varied diet as all antioxidants are not the same – they combat different types of free radicals in the body. So if you just loaded up with spinach, you would miss out on the enormous benefits of something like curcumin. Recent studies show that curcumin has enormous anti-inflammatory capabilities and may even be able to suppress cancer at various stages. In fact, there are ongoing studies on curcumin and it’s potential affect on atherosclerosis, high cholesterol and Alzheimer’s disease. These are exciting studies and may give us a natural way to combat some of the most deadly diseases we face.
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