Sarcopenia can also raise the risk of developing cognitive disorders. One study found people with sarcopenia were six times more likely to have cognitive impairments than those without the disease.

We know that exercise can help protect against age-related muscle loss and boost our cognitive health. But what about the role that nutrition plays?

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The power of blended antioxidants

Oxidative stress, which plays a significant role in age-related health issues, is the progressive cellular damage caused by free radicals.

The best defense against oxidative stress? Antioxidants. Consuming foods rich in antioxidants can reduce cell damage and slow down age-related health decline.

In a recent study, researchers gave aged mice a blended antioxidant supplement known as Twendee X (TwX). The supplement contains the following antioxidants:

• Vitamin C
• L-glutamine
• Niacin
• L-cysteine
• Coenzyme Q10 (CoQ10)
• Vitamin B2

Results showed the mice experienced significant improvements in spatial cognition, short-term memory and muscle durability.

These results suggest that such antioxidant cocktails may benefit both memory and muscle strength in aging humans.

The right foods for antioxidants

Many foods are rich in antioxidants, but unfortunately, most of the foods highest in antioxidants are those that most of us don’t eat enough of.

If you’re ready to make an effort to improve your dietary antioxidant intake, look for these:

• Glutamine/l-glutamine: Beef, cabbage, cottage cheese, milk, pork, poultry, raw parsley, raw spinach, ricotta cheese and yogurt
• Niacin (B3): Bananas, beef, beef liver, brown rice, fish, fortified cereals and breads, legumes, nuts, pork, poultry and seeds
• Cysteine/L-cysteine: Beef, egg, poultry and whole grains
• CoQ10: oily fish (such as salmon and tuna), organ meats (such as liver) and whole grains
• Vitamin B2/riboflavin: Almonds, cheese, chicken breast, dairy milk, fortified cereals and breads, eggs, lean beef and pork, organ meats (such as beef liver), salmon, spinach and yogurt
• Vitamin C: bell peppers (all colors), broccoli, Brussels sprouts, cantaloupes, cauliflower, grapefruits, leafy greens (turnip, mustard, beet, collards), honeydew melons, kale, kiwi, lemons, oranges, papayas, snow peas, strawberries, sweet potatoes and tomatoes

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• Vitamin E: Almonds, avocado, leafy greens (beet, mustard, turnip), peanuts, red peppers, spinach (boiled), Swiss chard and sunflower seeds
• Carotenoids (including lutein and zeaxanthin): Apricots, asparagus, beets, broccoli, cantaloupes, carrots, bell peppers, kale, mangos, oranges, peaches, pink grapefruits, pumpkins, winter squash, spinach, sweet potatoes, tangerines, tomatoes, turnip and collard greens and watermelon
• Selenium: Barley, brown rice, Brazil nuts, fish, shellfish, beef and poultry
• Zinc: Beef, cashews, chickpeas, fortified cereals, lentils, oysters, poultry, pumpkin seeds, sesame seeds and shrimp
• Phenolic compounds: Anthocyanins (blueberries, strawberries), catechins (berries, cocoa, tea), coumaric acid (berries, spices), quercetin (apples, onions, red wine), resveratrol (grapes, peanuts, and red wine)

Sources:

Blended antioxidant supplement improves cognition and memory in aged mice — ScienceDaily

A Blended Vitamin Supplement Improves Spatial Cognitive and Short-Term Memory in Aged Mice — International Journal of Molecular Sciences

Antioxidants — Harvard T.H. Chan School of Public Health

Glutamine — Mount Sinai

Niacin – Vitamin B3 — Harvard T.H. Chan School of Public Health

Dietary Cysteine and Other Amino Acids and Stroke Incidence in Women — Stroke

Coenzyme Q10: The essential nutrient — Journal of Pharmacy & BioAllied Sciences

Riboflavin – Vitamin B2 — Harvard T.H. Chan School of Public Health

The post Why antioxidants are the answer for aging brains and muscles appeared first on Easy Health Options®.

But what if it’s really more akin to an infection?

That’s what researchers say advanced genetic sequencing science is revealing — along with potential treatments capable of targeting the protein behind senescence (the process of deterioration) to stop aging’s “spread.”

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Aging’s dirty little secret

Past research has shown that aging isn’t limited to one area of the body. Instead, when it starts, it begins to diffuse throughout the body.

Sort of like an infection…

One day, usually after the age of 40, you may start feeling arthritis-like issues in, say, your knee. By the following year, not only is your knee aching and stiff, but your back, neck and other areas have joined in.

Before you know it, each year you’re suffering from another sign of aging in another part of your body. But your best friend seems to be doing just fine.

While researchers have been well aware of the spreading effects of aging throughout the body, the mechanisms of how exactly it happens haven’t been so easy to nail down.

Cue a team of researchers from Korea University College of Medicine…

They were able to prove that cellular aging (a process known as senescence) begins due to a protein known as HMGB1 — we’ll call it “aging’s dirty little secret” — that potentially accelerates the aging process as it spreads from one part of the body to another.

They also may have found a way to stop it…

Sending out the aging signal

Their research, published in the journal Metabolism, revealed that this protein acts as an “aging messenger” that carries signals from cell to cell, transforming otherwise healthy cells into aged and dysfunctional ones.

Here’s how it works…

When HMGB1 is in an oxygen-rich environment, it functions normally. However, when there is a lack of oxygen in the cellular environment that surrounds the protein, it becomes reduced — and that’s when things go bad.

HMGB1 then binds to cellular receptors, activating the JAK/STAT and NF-κB pathways in the cells, which are known to promote inflammation and cue the cells to age.

This triggers a molecular signaling cascade: Aging cells produce more HMGB1, which spreads to other cells, activating their senescence pathways as well — in effect causing aging to spread like a virus from cell to cell.

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Putting an aging ‘do not disturb’ sign on your cells

The good news in all of this is that when the scientists treated mice with antibodies that block HMGB1 from activating the JAK/STAT pathway, they were able to reduce age-related dysfunction.

What does that mean for us?

Well, they hope that in the future, a drug treatment can be developed using a class of medications, known as JAK2 inhibitors, to essentially keep HMGB1 from activating the pathways it used to spread its dirty work — otherwise known as aging.

I’m excited about that news — but even more excited about all the natural compounds already known to be JAK2 inhibitors. And many of them are already compounds associated with healthy aging.

I’m sure you’ll recognize a few of these, and may already be up to speed on their anti-aging reputations:

• Resveratrol –A potent antioxidant found in the skin of red grapes, and responsible for widespread interest in the field of anti-aging research, made popular by Dr. David Sinclair and colleagues in the early 2000s.
• Curcumin – The active component of turmeric that offers potential anti-aging effects due to its antioxidant and anti-inflammatory properties that may combat age-related disease and promote healthy aging.
• Bergamottin –  A natural antioxidant phenol found in the peel of the bergamot orange, grapefruit and lemon, with anti-senescence, anti-aging and immune-modulating effects.
• Garcinol –  Extracted from Garcinia indica fruit, peel and leaves, and is a powerful antioxidant.
• Quercetin – A flavonoid found in fruits and vegetables that shows promise for anti-aging due to its antioxidant, anti-inflammatory and senolytic properties.

They won’t stop aging, but I have my doubts that any drug would ever be able to do that either. But they can certainly help you age more healthily.

Sources:

Aging Spreads Through The Body Like An Infection, And This Protein Could Be To Blame — Study Finds

Propagation of senescent phenotypes by extracellular HMGB1 is dependent on its redox state — Metabolism

The Role of Natural Products as Inhibitors of JAK/STAT Signaling Pathways in Glioblastoma Treatment — NIH

Quercetin as a JAK–STAT inhibitor: a potential role in solid tumors and neurodegenerative diseases — BMC

The post The protein that causes aging to spread like an infection appeared first on Easy Health Options®.

So, when I heard that a particular compound already known for supporting healthy blood vessels and blood pressure was making waves in anti-aging skincare — I had to tell you about it.

Pterostilbene is an antioxidant produced by plants to protect themselves against viruses, bacteria and fungi. It’s found in abundance in blueberries, and it’s a cousin to resveratrol.

You may already know about the anti-aging potential of resveratrol. It enhances skin elasticity by stimulating collagen production and protecting against oxidative damage.

But here’s why pterostilbene may have resveratrol beat…

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Significant breakthrough in just 28 days

One area where pterostilbene outperforms resveratrol is in “bioavailability” — a term that refers to the amount of a substance that enters the bloodstream after it’s introduced into the body and can have an active effect.

Resveratrol’s bioavailability is about one percent (though pairing it with grape seed extract can improve that significantly). But from the get-go, pterostilbene’s bioavailability is estimated to be around 80-95%!

When pterostilbene is consumed from foods or supplements, it’s absorbed through the stomach lining and cell membranes to reach the bloodstream. But what happens when it’s applied to our skin?

To find out, researchers in China had participants apply an emulsion containing it on one side of their face and a control cream on the other.

After just 28 days, the scientists had this to say: “Our results indicated that the pterostilbene emulsion remarkably improved skin elasticity, firmness, and reduced wrinkles, such as forehead, undereye, and Crow’s feet wrinkles.”

It also:

• Increased the thickness of the epidermis layer
• Enhanced collagen and elastic fibers
• And minimized skin pores

In fact, the improvements seen in the skin were so significant that the researchers say pterostilbene “may change the way we approach anti-aging skincare formulations.”

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From youthful skin to youthful blood vessels

If your goal is healthy, younger-looking skin, leveraging the power of blueberries to turn back the hands of time could be the key.

But that’s not the only benefit you can expect…

As I mentioned earlier, pterostilbene is also known for promoting healthy blood pressure. Here are just a few of the mechanisms of action supported by research:

Antioxidant activity. Oxidative stress interferes with the normal function of the endothelial cells that line artery walls. By inhibiting damage induced by oxidative stress, pterostilbene helps alleviate hypertension.

Anti-inflammatory activity. Pterostilbene can successfully reverse the elevation of pro-inflammatory cytokines. Not only does this help relieve inflammation of the endothelial lining of the arteries, but it also exerts anti-atherosclerotic activity. Atherosclerosis is a condition that can age you before you even know you have it.

And that’s the connection between skin aging and blood pressure — youthful arteries.

Blood vessels harden with age, poor habits and exposure to environmental toxins, oxidative stress and inflammation. That results in loss of elasticity and changes in blood pressure. And when blood vessels lose their firmness, the walls of your arteries become prone to injury.

Those same saboteurs and those same changes to the tissue that make up your skin contribute to visible signs of aging.

So, from the inside out, it makes sense to include pterostilbene in your anti-aging routine, not only to help maintain the youthfulness of your skin, but of your blood vessels as well!

Sources:

Natural Molecule Shows Remarkable Anti-Aging Results After Just 28 Days — SciTechDaily

Bioavailability of resveratrol — Annals of the New York Academy of Science

Effects of Pterostilbene on Cardiovascular Health and Disease — Current Issues in Molecular Biology

The post The breakthrough that reversed skin aging in 28 days appeared first on Easy Health Options®.

Sounds too good to be true, right? Well, think again.

Chances are that if you have heard of this supplement, it was in the context of high-performance athletes.

But it’s actually a vital nutrient for anyone who wants to support everyday wellness and healthy aging. Does that sound like you?

Then, read on for the skinny on creatine and why you need more of it.

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Creatine: What is it

Creatine is a nutrient, a compound to be exact, produced by three amino acids. Its function is to increase the amount of adenosine triphosphate (ATP) in our cells — the body’s main source of energy.

Creatine can be found in seafood and red meat. It’s also available in flavored or unflavored powders, both in health stores and online.

In the gym, supplementing creatine translates to enhanced energy production, which means more energy to build muscle faster and to recover faster.

In general, ATP stores energy and delivers it to various parts of the body as it is needed to support everything from digestion to movement to thinking.

Once seen as a supplement for “gym rats” only, experts now say creatine plays a vital role in cellular energy, cognitive function, and healthy aging — and we should all take advantage of it.

What it does

If you’re dealing with physical fatigue that prevents you from staying active or finding that you’re just not as sharp as you once were, supplementing with creatine could help.

Dr. Richard Kreider, professor and director of the Exercise and Sport Nutrition Lab at Texas A&M University, has spent over 30 years investigating the effects of creatine.

He says, “When the body is stressed, like in exercise or under metabolic conditions like some diseases, creatine phosphate is needed to maintain energy in the cell, and therefore has a lot of protective and health benefits, in addition to the exercise performance effects that have been seen.”

But studies have found that most people aren’t getting enough. Women see a drop in their body’s creatine stores during hormonally driven periods such as menopause, menstruation or pregnancy.

And, as we age, we produce and store less. Production of ATP also slows down.

This slowing down of production has a particularly noticeable effect on muscle mass, strength and cognitive function.

In fact, just a couple of years ago, a critical analysis of nutritional supplements for healthy aging suggested four nutrients that could help prevent sarcopenia — the loss of muscle mass that occurs with age — and one of them was creatine.

Low dietary creatine intake is also associated with higher body fat. So why are we just hearing about its benefits outside of the gym?

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Unfounded concerns over safety and bloating

For years, there have been misgivings about its safety and the potential for uncomfortable bloating. But Dr. Kreider says a vast body of research shows it’s safe, effective and well-tolerated by most people.

When he and his colleagues analyzed 685 clinical trials on supplementing with creatine to assess its safety, their analysis revealed no significant differences in the rate of side effects between subjects taking creatine and those taking a placebo.

“There’s absolutely no data supporting any negative side effect anecdotally reported about creatine on the internet and in the media,” Dr. Kreider says. “Creatine is safe, and it’s important for everybody, not just bodybuilders and athletes.”

The problem is, most of us fall short in getting enough from our diets.

“You only get about a gram of creatine per pound of red meat or fish, like salmon, so it’s expensive and takes a lot of calories to get a gram,” Kreider said.

There’s no clearly defined Recommended Dietary Allowance for creatine, but the standard recommendation is 3 to 5 grams per day. Dr. Kreider suggests consuming 5 to 10 grams per day will maintain healthy stores and provide enough to support the brain.

When I try a new supplement, I usually start out with the lowest recommended amount and work my way up to see how well I tolerate it. I think that’s fair advice for just about anyone.

If you have kidney problems, it’s a good idea to discuss supplementing with your doctor first.

Sources:

This overlooked supplement could help you think sharper and age better — Science Daily

Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports — Journal of the International Society of Sports Nutrition

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials — Experimental Gerontology

Creatine shows potential to boost cognition in Alzheimer’s patients — University of Kansas Medical Center

Creatine monohydrate pilot in Alzheimer’s: Feasibility, brain creatine, and cognition — Alzheimer’s Association

The post The ‘gym supplement’ for healthy aging and everyday wellness appeared first on Easy Health Options®.

That describes what happens when the outer layer of our skin becomes thinner, paler and less stretchy — contributing to the signs of aging we see in the mirror.

It’s also why our skin may tear or bruise much more easily and take longer to heal.

The good news is, however, that a simple vitamin, which is appearing more frequently in anti-aging skincare, may actually restore skin function by reactivating genes essential for skin cell renewal…

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The skin-boosting properties of vitamin C

As we get older, our production of skin cells begins to decline. That’s the first step leading to thinner, more fragile skin. Our bodies also produce less collagen, the protein that gives our skin structure and elasticity.

Researchers in Japan decided to test vitamin C, known for its antioxidant properties and commonly used in skincare products, on laboratory-grown models that mimic real human skin to see how the nutrient impacts skin regeneration. The surface of the skin cell model was exposed to air and nourished from underneath by a liquid nutrient medium, replicating the way human skin receives nourishment from underlying blood vessels while remaining exposed to the external environment.

Using this model, the researchers applied vitamin C at concentrations comparable to those typically transported into the epidermis by the bloodstream, and some amazing things began to happen…

Within seven days, the vitamin C-treated skin model exhibited a thicker layer of epidermal cells, without significantly affecting the stratum corneum, the outermost layer of the skin, which is composed of dead cells. By day 14, the inner epidermal layer had become even thicker, while the outer stratum corneum layer had become thinner.

This suggests something remarkable: Vitamin C promotes the formation and division of keratinocytes, the cells that make up 90 percent of the epidermis.

In other words, vitamin C appears to affect skin cell growth on a genetic level by reactivating genes associated with cell proliferation. It does so by promoting DNA demethylation, a process that spurs gene expression and helps cells grow, multiply and differentiate.

“VC seems to influence the structure and function of epidermis, especially by controlling the growth of epidermal cells,” says Dr. Akihito Ishigami of the Tokyo Metropolitan Institute for Geriatrics and Gerontology (TMIG), Japan.

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Using vitamin C in skincare

According to the findings, vitamin C promotes skin renewal by triggering genetic pathways involved in growth and repair. That means vitamin C may be especially helpful for older adults or those with damaged or thinning skin by boosting the skin’s natural ability to regenerate and strengthen itself.

“We found that VC helps thicken the skin by encouraging keratinocyte proliferation through DNA demethylation, making it a promising treatment for thinning skin, especially in older adults,” Ishigami says.

Of course, this research needs to be confirmed by human studies. Until then, however, it couldn’t hurt to add a vitamin C cream or serum to your skincare regimen and make sure you’re getting plenty in your diet.

One thing to remember is that the vitamin C in creams and serum is prone to breaking down when exposed to light, heat or oxygen. That means as soon as you open your vitamin C skincare product, the clock starts ticking on its longevity.

To help extend your vitamin C’s shelf life, make sure the cream or serum is stored in an opaque bottle or jar and seal it tightly after each use. Never store it in the bathroom, where light and humidity can compromise its effectiveness. Instead, store it in the refrigerator, which will help delay the oxidation process. And once the serum turns yellow or brown, it means it’s oxidized, so discard it.

Sources:

Vitamin C flips your skin’s “youth genes,” reversing age-related thinning — ScienceDaily

Vitamin C Promotes Epidermal Proliferation by Promoting DNA Demethylation of Proliferation-Related Genes in Human Epidermal Equivalents — Journal of Investigative Dermatology

Wrinkles — Cleveland Clinic

How to Store Vitamin C Serum — wikiHow

The post The vitamin scientists call a ‘game changer’ for aging skin appeared first on Easy Health Options®.

Such a fountain may exist only in legend. But science hasn’t stopped searching for ways to stop the clock…

They’ve zeroed in on a popular vitamin that’s demonstrating much promise in the real fight against aging.

Not only does it appear to slow biological aging, but it also reduces risk for diseases generally associated with the aging process…

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The nutrient that can help protect telomeres

Telomeres are repeating sequences of DNA at the ends of chromosomes that keep the chromosomes from deteriorating. They’re sort of like the plastic end caps that prevent the fibers that make up a rope or shoelace from unraveling.

As we grow older, these telomeres become shorter. And that exposes our chromosomes to degradation that increases risks for various age-related diseases.

So far, investigators have explored two nutrients for their potential in supporting telomere length: vitamin D and omega-3 fatty acids. But those studies have been short-term and small in scale, and results have been inconsistent.

This prompted researchers led by Mass General Brigham and the Medical College of Georgia, Augusta University to conduct a sub-study of the VITamin D and OmegA-3 TriaL (VITAL) trial. This randomized, double-blind, placebo-controlled trial tracked supplementation of these two nutrients in U.S. females aged 55 and older and males aged 50 and older for five years.

The VITAL Telomere sub-study included 1,054 of these participants, whose telomere length in white blood cells was assessed at the start of the study and again at years two and four. And when it came to telomer length, vitamin D3 took center stage…

Compared to those on a placebo, individuals taking 2,000 IU/day of vitamin D3 experienced significantly reduced telomere shortening over a four-year period.

In fact, this reduction prevented the equivalent of nearly three years of aging! The impact on age-related disease was also impactful. Daily, vitamin D3 supplementation:

• Reduced the incidence of advanced (metastatic or fatal) cancer by 17%.
• Reduced all incident autoimmune diseases by 22%.
• Decreased circulating high sensitivity-C-reactive protein (a chronic disease biomarker) concentrations by 19%.

“VITAL is the first large-scale and long-term randomized trial to show that vitamin D supplements protect telomeres and preserve telomere length,” says co-author Dr. JoAnn Manson, principal investigator of VITAL and chief of the Division of Preventive Medicine at Brigham and Women’s Hospital, a founding member of the Mass General Brigham healthcare system.

“Our findings suggest that targeted vitamin D supplementation may be a promising strategy to counter a biological aging process, although further research is warranted,” says Dr. Haidong Zhu, first author of the report and a molecular geneticist at the Medical College of Georgia.

By contrast, daily supplementation with one gram of omega-3 fatty acids demonstrated no significant impact on telomere length throughout the follow-up.

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Don’t skimp on your vitamin D3

Unfortunately, the best source of vitamin D — sun exposure — is a double-edged sword, as it can cause skin cancer and visible aging of the skin. Wearing sunscreen to protect yourself from the sun’s ill effects also prevents the sun from triggering your body’s natural vitamin D production.

So, how about diet? There are only a few foods that contain vitamin D3 (the best form of vitamin D), including beef liver, egg yolks and cheese. And you would have to eat a ton of these foods to get the recommended daily amount of the nutrient.

That’s why supplementation is the best way to ensure you’re getting enough vitamin D3. Make sure you’re getting at least 2,000 IUs a day (the amount used in the VITAL study), but if you’re vitamin D-deficient, you’ll want to up that to a therapeutic dosage of 4,000 to 5,000 IUs daily, at least. The benefits are just too good to pass up…

Other health benefits associated with vitamin D include:

• A 20% reduction in the risk factors of heart disease
• Improved mood
• Increased insulin sensitivity
• Decreased formation of insoluble proteins such as beta amyloid

Sources:

Vitamin D supplements show signs of protection against biological aging — ScienceDaily

Vitamin D₃ and marine ω-3 fatty acids supplementation and leukocyte telomere length: 4-year findings from the VITamin D and OmegA-3 TriaL (VITAL) randomized controlled trial — The American Journal of Clinical Nutrition

The post Slow biological aging 3 years with a vitamin appeared first on Easy Health Options®.

But you may not know a few other clocks govern our bodies. The biological clock regulates the circadian clock and other peripheral clocks that handle functions across our cells, tissues and organs. And the master clock is a cluster of nerve cells in the brain’s hypothalamus that, as its name implies, runs all the other clocks in the human body.

Then there’s the so-called epigenetic clock, a group of biomarkers that indicate biological aging. If you’re interested in staying as young as possible for as long as possible, this is the clock you want to pay closer attention to.

Scientists involved in aging research have been able to take these known biomarkers and create DNA methylation clocks to measure the impact of variables and how they may impact human aging.

Using three such clocks, an international team of researchers has found that if you’d like to slow biological aging, even late in life, there’s one nutrient you’ll want to take every day…

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Vitamin D, Omega-3 and your epigenetic clock

Almost 800 Swiss participants in the European DO-HEALTH study took part in specific interventions to see how they impacted their epigenetic clocks, including:

• 2,000 IU of vitamin D per day;
• One gram of omega-3 fatty acids per day;
• And a strength training program.

At first, the interventions tested showed benefits on one epigenetic clock, PhenoAge, but not on the others. However, in the post-hoc study, a follow-up analysis conducted after the main study, omega-3s proved much more effective than previously thought.

According to those results, one gram of omega-3 daily slowed aging on three of four DNA methylation clocks — PhenoAge, GrimAge2, and DunedinPACE — by 2.9 months to 3.8 months over three years.

“One of the most critical questions in the field of rejuvenation is whether a treatment exists that can effectively rejuvenate humans, not just mice,” says co-author Dr. Heike Bischoff-Ferrari of the University of Zurich.

“Given the well-documented health benefits of omega-3, we explored whether it also influences the most reliable molecular markers of biological age: epigenetic clocks,” Bischoff-Ferrari told MedPage Today. “Our findings show a robust signal that omega-3 supplementation — algae-based and one gram per day — rejuvenated biological age by, on average, three months in three years.”

But that’s not all they discovered…

Other DO-HEALTH analyses in small samples saw that omega-3 supplementation lowered the risk of falling. In contrast, a combination of omega-3, vitamin D and exercise lowered risks of pre-frailty and invasive cancer.

The DO-HEALTH participants had a mean age of 75 at the start of the study, and 59 percent were women. About half were considered healthy agers, meaning they were free of chronic diseases, disabilities, cognitive impairments and mental health limitations. Most participants were physically active, with 29% active one to three times a week and 59% active more than that.

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just one gram of omega-3s a day

Of course, we already know that people with higher intake of omega-3s live longer. This new discovery means they can maintain their health and vitality while they do!

Fatty fish is a good source of omega-3s. However, depending on the fish, you would have to eat one to two servings per day to get the daily dose of one gram used in the study.

One thing to note, though, is that this study was done on algae-based omega-3s, so I did a little more research: Algae-based omega-3s come from algae grown in the ocean or commercially in tanks or ponds. It’s a source popular among vegans.

If you’re not vegan, omega-3s from krill oil may be the next best thing. Krill are tiny crustaceans that feed on ocean algae.

Not only is krill oil better absorbed than fish oil, but you don’t have to worry about fish burps. Krill also contains astaxanthin, a powerful antioxidant that challenges aging, is anti-inflammatory and contains higher amounts of EPA — the omega form that blocks pain.

Sources:

1. Omega-3 Daily May Slow Biological Aging — MedPage Today

2. Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial — Nature Aging

3. Daily Rhythms of the Body and the Biological Clock — Frontiers

4. Circadian Rhythms — National Institute of General Medical Sciences

5. Circadian Rhythm — Sleep Foundation

6. Circadian Rhythms and the Brain — Harvard Medical School

7. Which Fish is the richest in Omega-3s? — Seafood Nutrition Partnership

The post Nothing fishy about the supplement that slowed aging appeared first on Easy Health Options®.

The brain naturally produces melatonin in response to darkness. It has been strongly associated with the sleep cycle, which is why most people use it to improve their sleep.

That’s not all that melatonin can do, however…

Melatonin is a powerful immune system booster that protects your lungs and guards against inflammation. It also has shown anticancer properties and the ability to protect against cognitive decline. And if you’re a migraine sufferer, melatonin may help prevent these debilitating headaches.

Now there’s another ailment to add to the list of conditions melatonin could help prevent….

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Melatonin could stave off AMD

An estimated 11 million people in the U.S. alone have vision loss due to age-related macular degeneration (AMD), a condition that causes degeneration of the macula, a central part of the eye’s retina.

For years, scientists have been searching for ways to prevent or stop the progression of AMD, and while there still is no drug cure, progress has been made involving supplements…

For example, the Age-Related Eye Disease Studies (AREDS and AREDS2) found that a formulation of nutrients, including vitamins C, E, copper, zinc, lutein and zeaxanthin or beta-carotene had the power to slow AMD progression from moderate to late disease significantly.

However, the AREDS formulations don’t prevent the onset of AMD. That’s where melatonin may help…

• Previous research found that people taking melatonin supplements may be less likely to develop AMD.
• One team of researchers found that higher melatonin levels can prevent AMD-related retinal damage.
• Another group discovered patients with AMD tend to have lower-than-average amounts of melatonin in their blood and tears.

In the most recent study, researchers looked at the medical records of 200,000 older people from 2008 to 2023 to see if a strong association between melatonin and AMD prevention was apparent.

Results showed that out of 121,523 patients aged 50 or older who had no evidence of AMD — a good many were regular users of melatonin supplements.

The researchers also discovered many patients who began taking melatonin after developing AMD experienced slower degradation than patients who didn’t take the supplements.

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How much melatonin could help?

This study adds to the evidence that regular consumption of melatonin could prevent the development and progression of AMD. So if you want to protect your eyesight, you may want to add a melatonin supplement to your daily regimen.

Unfortunately, the study didn’t determine what the right dose of melatonin is for potential AMD prevention. But for sleep, the usual dose is anywhere from one to five milligrams, with the maximum recommended dose being 10 milligrams. The best time to take melatonin is in the evening, when it’s least likely to mess up your body’s internal clock.

There are other steps you can take to protect your vision from AMD:

• Eat plenty of fruit. One study found that consuming five ounces of fruit per day or more slashed AMD risk by 15 percent.
• Drink coffee or tea. Another study determined people who consumed about 75 mg of caffeine a day (about one shot of espresso) were less likely to develop AMD.
• Get your AREDS-approved eye vitamins. Powerful antioxidants — lutein, zeaxanthin, vitamin C and vitamin E — plus minerals zinc and copper, support eye health.

Sources:

More evidence suggests regular consumption of melatonin can reduce chances of age-related macular degeneration — Medical Xpress

Melatonin and Risk of Age-Related Macular Degeneration — JAMA Ophthalmology

The post The supplement that could prevent age-related macular degeneration appeared first on Easy Health Options®.

But they do a lot more than give foods like red peppers and orange carrots their bright colors…

According to scholars, aging is defined as the progressive impairment of physiological integrity over time. The biggest contributors to that destruction are reactive oxygen species (ROS) — the catalysts at the core of the “Theory of Free Radical Aging.”

Lucky for us, carotenoids are powerful antioxidants with a serious capacity to scavenge free radicals and protect the body’s cells and tissues. And that means that they provide an amazing array of health benefits.

Hopefully, you’re already working to get plenty of carotenoids into your diet to protect your eyesight and keep your brain sharp as you age.

If not, then here’s yet another great reason to start eating carotenoid-rich foods now…

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Anti-aging at the cellular level

Getting more carotenoids is a powerful way to help your body age more slowly.

The anti-aging power of carotenoids comes from their ability to help nuclear factor erythroid 2-related factor (Nrf2) migrate into the nuclei of cells.

Once that happens, detoxifying antioxidants and enzymes can be “written” into those cells.

Another way carotenoids slow aging has to do with telomeres.

You can think of telomeres like the tips on the ends of your shoelaces. As a cell divides, its telomeres shorten until it dies. This is the natural course of things, but free radicals and inflammation can accelerate this process and make your cells age faster.

Carotenoids can offer protection against the shortening of telomeres. For example, research has shown that beta-carotene (think carrots!) is associated with longer telomere length.

How carotenoids promote youthful skin

Your skin is an organ, just like your heart or liver. In fact, it’s the largest and most exposed organ in your body.

As we age, our skin becomes less able to defend itself against changes that come from poor nutrition, hormonal factors, and exposure to pollutants. It also becomes less able to repair itself if damaged by UV radiation.

Your skin is also the barrier between the outside world and your internal organs, so it’s important to maintain its ability to keep bacteria and other threats from entering your body.

That’s where carotenoids help.

There are seven major carotenoids:

• beta-carotene
• alpha-carotene
• beta-cryptoxanthin
• lutein
• zeaxanthin
• astaxanthin
• lycopene

Each provides its own benefits to skin health:

• lycopene can reduce skin pigmentation and increase skin thickness and density
• astaxanthin inhibits oxidative damage and acts as an anti-photoaging agent
• astaxanthin also adds to skin moisture and reduces age spots and wrinkles
• lutein has been shown to increase antioxidant levels and skin moisture and make skin more elastic
• zeaxanthin in the diet and applied topically has been shown to improve hydration and treat wrinkles

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How to get more carotenoids in your diet

Just head for the produce section and fill your cart with brightly colored fruits and vegetables.

The top ten carotenoid-rich foods are:

• carrots
• tomato
• pumpkin
• kale
• vegetable juice
• collards
• spinach
• sweet potatoes
• turnip greens
• apricots

Lycopene is a red pigment that’s especially abundant in tomatoes.

Red bell pepper is an excellent choice as well. One pepper has 253 percent of your daily vitamin C requirements. Vitamin C plays a central role in making collagen, the main structural protein found in skin.

There’s no better time now to load up on these fruits and veggies for healthier aging, inside and out.

Sources:

A Narrative Review: The Effect and Importance of Carotenoids on Aging and Aging-Related Diseases — International Journal of Molecular Sciences

The post Colorful carotenoids: Foods that fight aging inside and out appeared first on Easy Health Options®.

I’d like to introduce you to resveratrol’s less famous, yet equally impressive, cousin: pterostilbene.

It’s found in a lot of the same foods, but it has some definite advantages when it comes to supporting your health you’ll want to know all about…

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Pterostilbene: resveratrol’s first cousin

Pterostilbene is an antioxidant produced by plants to protect themselves against viruses, bacteria and fungi.

Its molecular structure is very similar to resveratrol. In fact, they’re like first cousins.

However, the pterostilbene molecule has two more connecting points. In practical terms, this means that it is more easily absorbed through the stomach lining and cell membranes, so it’s more bioavailable. And that means it’s more accessible to your body — and stays in your system longer.

But the biggest jewel in its crown may be that it can pass easily across the blood-brain barrier.

7 health benefits of pterostilbene

1. Antioxidant effects. It’s been shown to help reduce damage from free radicals. Not surprisingly, many of the other six potential health benefits are related to its powerful antioxidant effects…
2. Anti-inflammatory activity. Heart disease, diabetes, and cancer are just a few of the conditions associated with chronic inflammation. Pterostilbene inhibits the action of the inflammatory signaling molecules cyclooxygenase (COX) and pro-inflammatory cytokines, preventing them from building to excess levels that trigger inflammation.
3. Pain-relieving effects. The potential for pain relief has been demonstrated mainly in animal studies. Researchers are working to determine the dosage that would be both safe and high enough to decrease pain in humans.
4. Blood sugar balancing effects. Animal studies offer powerful evidence of this potential benefit. For example, when lab animals had all their dietary carbohydrates replaced with fructose (found in high-fructose corn syrup), pterostilbene was able to prevent any diabetic changes. It may be beneficial against insulin resistance.
5. Anti-obesity effects. The obesity epidemic is for real, and it’s looking like pterostilbene can help. Animal studies show that it can make white fat (the kind that causes obesity) behave more like brown fat (the kind that burns calories). And it can make brown fat burn even more calories.
6. Brain protecting effects. There’s still no cure for Alzheimer’s disease. But pterostilbene is among the natural substances that hold promise. One trial showed that it was able to reverse age-related cognitive decline in aged rats, as well as improve their memory. It’s thought that pterostilbene reduced the breakdown of acetylcholine, a key neurotransmitter that’s lost as cognitive decline and dementia occur.
7. Heart health benefits. Preliminary human trials point to the potential blood pressure-lowering effects of pterostilbene. With more research, it could take its place alongside other natural compounds already known for their heart benefits, such as CoQ10.

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Where you can find it

You can find pterostilbene in some of the same foods that contain resveratrol: blueberries, grapes (and red wine), cranberries, peanuts, and cocoa powder.

It’s also available in supplement form. Be sure to follow manufacturer guidelines on dosing or talk to a healthcare practitioner if you have questions.

Pterostilbene doesn’t seem to have any negative side effects, other than upset stomach or headache — if you happen to be allergic to it. An analysis of safety from a human clinical trial found no adverse drug reactions, but if you’re on medications and want to be sure, your pharmacist may be able to answer any questions.

Sources:

Pterostilbene: A Review on its Pharmacological Activities — Research Journal of Pharmacy and Technology

Independent information about pterostilbene — Pterostilbene.com

Analysis of Safety from a Human Clinical Trial with Pterostilbene — Journal of Toxicology

The post 7 amazing benefits of pterostilbene appeared first on Easy Health Options®.

So, it makes sense then that prevention research has focused on how to stop these proteins from doing their dirty work.

However, it seems all that research has been missing a step that scientists from the Buck Institute For Research on Aging say could be the elusive secret we’ve needed all along to “slow down or reverse these harmful effects, offering new ways to treat both aging and age-related diseases.”

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Aging mitochondria lead to clumping proteins

While amyloid beta and tau have been the primary targets of Alzheimer’s research, the scientists knew that other insoluble proteins accumulate and clump together leading to a slew of neurodegenerative diseases.

But when amyloid beta is put in a test tube with any of those clump-forming proteins, the aggregation of amyloid accelerates dramatically.

“Based on our discoveries, targeting insoluble proteins could provide a strategy for the prevention and treatment of a variety of age-related diseases,” said Edward Anderton, PhD, a postdoctoral fellow and co-first author of the study.

It was a theory they decided to test out in the brains of worms and sure enough, it came down to this.

In older age, mitochondria (the powerhouses of your cells) start pumping out lower-quality proteins — ones that are prone to clumping.

And when those sticky proteins combine with amyloid, all bets are off and Alzheimer’s is on the table.

Reversing amyloid’s toxic impact

Now for the good news…

The researchers say there is a way to cut down on those low-quality proteins that accumulate with age.

“Since hundreds of mitochondrial proteins become insoluble both during aging and after expressing amyloid beta, we thought if we can boost the mitochondrial protein quality using a compound, then maybe we can reverse some of the negative effects of amyloid beta,” said Anderton.

And that’s exactly what they found in a natural metabolite that your gut makes after eating foods like pomegranates, raspberries and walnuts.

Known as Urolithin A, it’s already been shown in past studies:

• to act as a fountain of youth for stronger, younger muscles;
• to lower blood pressure like a medication;
• and, most importantly, to keep mitochondria in tip-top shape.

Now, The Buck Institute researchers add that Urolithin A significantly delayed the toxic effects of amyloid beta.

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Boosting your mitochondrial health

The take away according to the researchers is that the health of your mitochondria is critical to healthy aging.

“Mitochondria have a strong link with aging. They’ve got a strong link with amyloid beta,” said Anderton. “I think ours is one of the few studies that shows that insolubility and aggregation of those proteins might be the link between the two.”

And according to Buck Professor Gordon Lithgow. PhD, Vice President of Academic Affairs and the senior author of the study, “Because the mitochondria are so central to all of this, one way to break the vicious cycle of decline is to replace damaged mitochondria with new mitochondria.”

“And how do you do that?” he says, “You exercise and follow a healthy diet.”

In addition to boosting Urolithin A through diet, you can also eat foods that contain pyrroloquinoline quinone (PQQ), like kiwi, green peppers, parsley, papaya, spinach and celery.

Many studies demonstrate that PQQ not only improves mitochondrial function but also stimulates mitochondrial biogenesis. That means it may help an aging body improve its waning production of mitochondria.  

As far as Prof. Lithgow’s exercise advice goes, all it takes to get younger, healthier cells is two minutes a day.

Sources:

The vicious cycle of protein clumping in Alzheimer’s disease and normal aging – EurekAlert!

The post The link between mitochondria, Alzheimer’s and pomegranates appeared first on Easy Health Options®.

Free radicals are produced by the body’s processes and by environmental elements that damage cells — prematurely aging us before our time.

The most damaging process that increases illness and accelerates aging is oxidation.

Think of oxidation like rust…

Ever notice a car in front of you at a traffic light with a rusted muffler? A muffler increases the performance and endurance of a car’s engine by filtering the exhaust system.

But that job exposes the muffler to constant condensation. If the muffler isn’t maintained properly — it rusts. And if the rust isn’t addressed, the problems only get worse…

That’s because what seems to be a “cosmetic” issue is actually an outward sign that the exhaust system has begun to deteriorate.

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The most destructive source of oxidation

Chronological skin aging can’t be helped. However, photoaging, which accelerates the process can.

Photoaging refers to sun exposure — and dermatologists estimate it’s responsible for about 80-90 percent of premature aging.

That’s because overexposure to UV radiation from the sun’s rays increases the formation of reactive oxygen species (ROS) — a specific type of free radical that damages the main proteins responsible for keeping your skin firm and smooth: collagen and elastin. 

The effect of oxidation on your skin is called photoaging. Signs of it include sagging skin, hyperpigmentation and wrinkles — all the things that can make you appear older than your years.

If sunscreen were the answer, you wouldn’t be reading this. But sunscreens contain chemicals with hormone-disrupting properties that seep through your skin into your bloodstream — wreaking their own kind of havoc.

But as Harvard experts say, even though there’s no escaping free radicals, antioxidants are the natural “off” switch to break their destructive chain reaction. Antioxidants scavenge the body, hunting down these free radicals and neutralizing them.

Better yet, antioxidants provide free radical protection from the inside out by minimizing the cell damage that results in those visible signs of premature aging.

And though it’s important to continue to practice sensible sun protection, animal and human studies have shown that when ingested, certain micronutrients are distributed to the skin where they may provide an additional layer of protection from UV damage.

If you’re looking to get an extra boost of defense against skin aging, start by adding these functional foods and powerful antioxidants to your daily diet…

Phenolics/polyphenol antioxidants

Polyphenols belong to a class of phytonutrients known as phenolics. Polyphenols are powerful antioxidants; in fact, their effect appears to be greater than that of another strong antioxidant, vitamin C.

High concentrations of polyphenols are found in colorful fruits and vegetables including berries, rich greens like broccoli and spinach, yellow onion, red pepper, carrot and cabbage. Large amounts of phenolics can also be found in cocoa, tea, red wine and grape seed extract — foods that have specifically demonstrated photo-protective properties that have caught the attention of researchers…

Grapes are rich in resveratrol, an antioxidant that spearheaded antiaging research, and has been shown to make old cells new again. But that’s not all the power they pack…

About 60 to 70 percent of the polyphenols in grapes are found in their seeds. Numerous studies have found that eating grapes and/or taking grape seed extract protects against UV skin damage, increases resistance to sunburn and reduces cellular markers of UV damage.

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This is likely due to the ability of an especially potent polyphenol compound to slow down the formation of destructive ROS free radicals that form in skin cells after UV exposure: Proanthocyanidins found in pine bark, grape seed, and other plant sources may increase the amount of ultraviolet rays necessary to cause sunburn.

Glutathione is the body’s master antioxidant — and when we consume grape seed extract the amount of glutathione in the body increases significantly. Glutathione is single-handedly the one thing ROS and free radicals don’t stand a chance against, but with age our bodies produce less and less of it naturally.

Cocoa is rich in phenolics known as flavonols. Researchers found a cocoa beverage was effective in reducing skin sensitivity to UV by 15 percent after six weeks and 25 percent after 12 weeks. The effect was found to be similar to that of carotenoid supplements.

Green tea is made from unfermented leaves. As such, it contains the highest concentration of polyphenols, known as catechins, out of all tea types.

Research has found that applying green tea extract topically to the skin protects against UVB rays and provides broad-spectrum protection against skin aging.

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Carotenoid antioxidants

Beta-carotene, a precursor of vitamin A, is one of a group of red, orange and yellow pigments called carotenoids. Beta-carotene and other carotenoids are antioxidants that can be found in fruits, vegetables, salmon, eggs and whole grains and provide roughly half of the vitamin A needed in the American diet.

Supplementation with beta-carotene may preserve the skin’s structure. Doses ranging from 15 to 180 mg per day for 10 weeks or longer have been shown to offer moderate protection against UV.

Lutein and zeaxanthin are potent antioxidant carotenoids found in green leafy vegetables such as broccoli, spinach and cabbage. Lutein is structurally related to beta-carotene, but it is an even more powerful antioxidant.

When combined, lutein and zeaxanthin protect the skin against aging and damage. The duo works by inhibiting cell loss, membrane damage and elastin expression in UV-exposed fibroblasts, a type of cell that helps form connective tissue.

Lycopene is a red pigment abundant in tomatoes and their products, and has demonstrated sun protective activity in skin that’s been exposed to UV rays. Both oral and topical forms of lycopene used over long periods of time have been shown to protect against skin erythema — the scientific term for the skin’s response to excessive amount of UV radiation, better known as sunburn.

Astaxanthin appears to act as a sort of natural internal sunscreen by helping to protect your skin from damage by the sun’s ultraviolet (UV) rays. The nutrient builds up in the top two layers of skin, helping to block UV penetration and reduce existing sun damage like wrinkles and lack of elasticity.

Astaxanthin is found mainly in the algae Haematococcus pluvialis and the yeast Xanthophyllomyces dendrorhous, both of which produce it naturally. The algae are a food source for a number of sea creatures, and astaxanthin is what turns their shells and flesh pink.

Because krill feed almost exclusively on these algae, they contain higher amounts of astaxanthin than other marine sources.

Thymoquinone

Thymoquinone, a strong antioxidant, is the key active ingredient in Nigella sativa (also known as black cumin seed) oil. It can support the body against UV-induced ROS.

One study found that consuming full-spectrum Nigella sativa oil helped reduce oxidative stress, inflammatory responses and mitochondrial dysfunction in keratinocytes, the main type of cell in the skin’s outer layers. These responses can all result from excessive UV exposure.

When applied topically, Nigella sativa oil has been found to have an SPF factor greater than 2, meaning it defends against UVB exposure.

A great second-line defense

Adding these nutrients to your daily diet can add a second layer of protection against the effects of photoaging.

But it’s important to note that while these foods and nutrients are important supplemental tools for protecting against UV effects, they provide an SPF that’s lower than that of topical sunscreens. Thus, they should be used to complement sensible sun protection methods — and most importantly to cut down on free radicals in your body.

One last note: be aware that photoaging isn’t just a summertime hazard…

Dermatologists say the lighting in our homes and workplaces is an almost constant source of low-level UVA exposure. And blue light from your smartphone, computer or tablet is almost as bad… One study found a week of holding screens close enough to your face to read was equivalent to a minute in the midday sun!

Sources:

What’s New in Natural Compounds for Photoprotection? — Cosmetic Dermatology

UV Radiation & Your Skin — Skin Cancer Foundation

Sunburn symptoms and causes — Mayo Clinic

Suppression of oxidative stress by grape seed supplementation in rats — Journal Nutrition Research and Practice

Fibroblast — National Human Genome Research Institute

Natural skin resilience with thymoquinone — Natural Products Insider

Photoaging: Reversal of the Oxidative Stress Through Dietary Changes and Plant-Based Products — Cureus.com

The post The best nutrients to fight the #1 source of premature aging appeared first on Easy Health Options®.

That’s what a series of studies is showing us.

The pill? A simple daily multivitamin.

At age 67, this one is making me sit up and pay attention. If you’re at all concerned with keeping your cognitive abilities as you get older, you’ll want to take note…

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Multivitamins improve memory outcomes

The Cocoa Supplement and Multivitamin Outcomes Study (COSMOS) is a large-scale nationwide randomized trial conducted by researchers at Brigham and Women’s Hospital.

COSMOS has previously reported that a study from 2022, using different memory tests, also found daily multivitamin supplements, compared to placebo, improved memory among participants.

And those findings have been backed up in a second COSMOS trial including more than 3,500 participants aged 60 and older.

Participants completed web-based assessments of memory and cognition annually for a period of three years. At year one, those randomly assigned to take a multivitamin did significantly better on memory tests.

Overall, the researchers estimate that taking a multivitamin improved memory performance by the equivalent of 3.1 years, compared to the placebo group.

“The findings that a daily multivitamin improved memory and slowed cognitive decline in two separate studies in the COSMOS randomized trial is remarkable, suggesting that multivitamin supplementation holds promise as a safe, accessible and affordable approach to protecting cognitive health in older adults,” says Dr. JoAnn Manson, chief of the Brigham’s Division of Preventive Medicine and co-author of the study.

One intriguing finding

There was one interesting piece that came out of both the most recent COSMOS  trial and the earlier one.

Both COSMOS studies showed that the participants who benefited the most in terms of memory improvement from taking a multivitamin were those who had a history of cardiovascular disease.

Based on past research, this makes sense…

Scientists at the French National Institute of Health and Medical Research found that people at high risk of developing cardiovascular diseases may also experience earlier memory decline than their healthier age-mates.

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Why supplementing is necessary

Dr. Bruce Ames, a professor of Biochemistry and Molecular Biology Emeritus at UC Berkeley, talks about the “triage theory” to explain how your body uses vitamins—and why supplementing is necessary.

Essentially, your body first uses the vitamins you take in to maintain daily processes and do immediate repair on cells and tissues.

Only when all that is done does it assign what’s left for benefits that can impact your “long-haul” health — like an aging brain.

The nine vitamins Dr. Ames lists as “longevity vitamins” and they do double duty for brain health:

• Vitamin D
• Omega 3 fatty acids
• Magnesium
• Choline
• Taurine
• Ergothioneine (ESH)
• Pyrroloquinoline quinone (PQQ)
• Queuine
• Carotenoids

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Recently I read an article from Harvard Health basically stating that supplements are a waste of money. That’s not surprising at all…

Last year the Council for Responsible Nutrition reported that supplementing could slash billions of dollars in healthcare costs — something that could impact the bottom line for those vested in conventional medicine.

Yet, some in the scientific community are not afraid to speak up, even personally …

Dr. Adam Brickman, who studies the aging brain at Columbia University, was involved in both COSMOS studies. In an interview with MSN, he shared that he had not taken vitamins since he was a kid — but that’s now changed.

“I’m just as skeptical as anyone else when it comes to this stuff,” Brickman said. “When we start seeing that kind of consistency across well-designed studies, it certainly helps convince me — the ultimate skeptic — that we’re on to something real.”

He added, “I started taking multivitamins the day we ran the analyses and saw the results, and I take ’em every morning.”

Sources:

Study finds daily multivitamin supplements improved memory and slowed cognitive aging in older adults — Eureka Alert

Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial — Science Direct

Daily multivitamin may improve cognition and possibly protect against decline Eureka Alert

Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial — Alzheimer’s Association

A neuroscientist who studies the aging brain says he started taking multivitamins because of his own research — MSN.com

The post Another major study confirms: Multivitamins slow cognitive decline appeared first on Easy Health Options®.

St. Augustine, Florida, is home to the Fountain of Youth Archaeological Park. The city is said to be the 1513 landing spot of Spanish explorer Ponce de Leon on his quest to find the legendary Fountain.

But the reality is, there is no evidence to support the story — and all modern historians say it’s a myth…

I’ve spent a lot of time in St. Augustine, and this tale is likely not the only yarn that’s been spun in its pubs.

If you’re looking for a fun vacation, St. Augustine is a great choice.

If you’re looking for your own fountain of youth, there are certainly much better alternatives than the one Ponce purportedly sought…

In fact, there’s one, in particular, that’s backed by loads of evidence that modern scientists call fact…

CoQ10: The ‘fountain of youth nutrient’

Coenzyme Q10, or CoQ10, is backed by thousands of major medical studies… yet it’s one of the most overlooked nutrients.

Without it, your cells can’t make energy and your heart and brain can’t function… your heart literally starves to death… yet there is no daily recommended intake for it!

Unfortunately, by the time you hit 60, 70 and 80 years old, you have less than 50 percent of the CoQ10 younger folks do.

And if you take cholesterol-lowering drugs such as Lipitor^®, Pravachol^®, Zocor^® or Crestor^®… or any other highly prescribed drugs like Metformin for blood sugar control… beta-blockers like Lopressor and Tenormin^®… or antidepressants like Lexapro^®, Zoloft^® and Paxil^®, they are depleting your body’s supply of CoQ10 even more.

In general, when your cells can’t make enough energy, you not only lose muscle strength and stamina… you can develop debilitating problems like fatigue, premature aging, joint stiffness, lightheadedness and even brain fog.

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Without enough CoQ10, you’re like a car with a dead battery

Depletion of Coenzyme Q10 is so dangerous because it’s critical in helping produce the metabolic energy known as ATP that your whole body runs on, and, without this energy, none of your cells can function correctly. That leaves you open to a whole host of problems. Yet with a good store of CoQ10 in your body, you can expect…

Heart health support — According to the Cleveland Heart Lab, not only could CoQ10 have “significant cardiovascular protective effects,” but supporting heart health may ward off heart disease down the road.

Relief from headaches — A 2004 study reported at the American Academy of Neurology’s annual meeting found migraine patients who took 100mg of CoQ10 three times a day had fewer attacks in three months than those who took a placebo.

Healthier skin — Applying CoQ10 directly to the skin can reduce the damage from internal and external agents by increasing energy production in the cells and promoting antioxidant protection. It was shown to reduce damage caused by UV rays and even decreased the depth of wrinkles.

More energy — Tons of research shows CoQ10 helps keep mitochondria (the cell’s power plant) functioning optimally… that’s because more than 90 percent of each cell’s energy production relies on an adequate supply of CoQ10.

Are you starting to see why CoQ10 is closer to a real-life “fountain of youth”?

The cellular energy you get from CoQ10 helps energize and repair every cell, muscle, tissue and organ in your entire body. When it’s present, your immune system works to its full capacity to help replace and repair damaged cells and to protect you from known pathogens, viruses and bacteria.

CoQ10 is present in small amounts in animal organs such as the heart, liver and kidneys, as well as beef, soy oil, sardines, mackerel and peanuts. Unfortunately, due to poor absorption, the necessary level of Coenzyme Q10 is nearly impossible to obtain from diet alone, especially if you’re on any of the medications I mentioned above.

That makes supplementing with Coenzyme Q10 a no-brainer!

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Tips on getting the most from CoQ10

Many conventional CoQ10 supplements are capsules with raw CoQ10 material containing dry powder crystals your body can’t absorb. Further crystallization also takes place due to temperature fluctuations during the production process making it even less bioavailable. That’s why it’s imperative you get a formula that is crystal-free.

The form it comes in is also important, and many formulas are made with ubiquinone — a substance that must be converted into ubiquinol in order to be used by your body. But it gets increasingly harder for your body to turn ubiquinone into ubiquinol as you age.

That makes 90 percent of the CoQ10 on the market today practically worthless… the body can’t convert or absorb the vast majority of them.

For this reason, when you set out to find your own fountain of youth, you need to choose one that’s 100% crystal-free ubiquinol.

Daily supplementation is important too. That’s because CoQ10 takes a few days to buildup in your system. When it does, you should notice a difference in your energy levels. But if you skip a day or two, you will notice that energy boost drop.

Sources:

Coenzyme Q₁₀ Supplementation in Aging and Disease — Frontiers.org

The post CoQ10: Your personal fountain of youth appeared first on Easy Health Options®.

So, what can you do to find relief?

The bad news is that modern medicine has no quick fix for osteoarthritis. It’s considered a relatively normal part of aging, and most people are told to pop some painkillers and deal with it. In severe cases, your doctor may recommend cortisone shots or surgery, but both of those come with big risks. Other than that, there’s not much your doctor can do for you.

That’s why it’s incredibly common for people with osteoarthritis to try natural treatments that not only relieve arthritis pain but stop arthritis from progressing. And one of the most promising natural arthritis treatments around is a superstar antioxidant you’ve probably already heard of — resveratrol.

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Resveratrol switches on a critical gene for osteoarthritis prevention

A 2019 research review from Central South University in China found that resveratrol can switch on a gene that may stop the progression of osteoarthritis.

The gene they studied is called sirtuin 1 (SIRT 1). It’s considered a longevity gene and it’s linked to a variety of age-related diseases, including osteoarthritis. SIRT 1 is present in cartilage cells. But factors that drive the development of osteoarthritis, like oxidative stress, nutritional stress and mechanical stress, inhibit SIRT 1’s expression.

In people with osteoarthritis, the level of SIRT 1 is directly connected to the severity of their disease. People with severely degenerated cartilage have less expression of this gene. And having less SIRT 1 leads to even more degeneration. It’s a vicious cycle. But resveratrol may be able to get that SIRT 1 flowing again…

Resveratrol is a proven SIRT 1 activator, which means it can increase the amount of SIRT 1 in cartilage cells. In fact, the more resveratrol you take (up to concentrations of 25 and/or 50 µM), the more SIRT 1 expresses in these cells.

Studies show that in mice with osteoarthritis, resveratrol is successfully able to slow the progression of the disease. And studies in people with osteoarthritis show resveratrol reduces pain, lowers inflammation biomarkers, improves function and decreases symptoms overall.

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How to supplement resveratrol

Now that you know resveratrol offers serious osteoarthritis support, you may be wondering how much you couldd take. In one of the studies included in the research review, people with mild-to-moderate knee arthritis took 500 mg of resveratrol per day, and it helped them quite a bit without triggering any side effects.

If you have more severe arthritis, you may need a higher dose. Research shows resveratrol is relatively safe and well-tolerated in doses up to 5 g per day. Although, if you have other health issues (particularly liver issues), you may better tolerate less. Your best bet is to partner with a trusted natural health practitioner who can help you figure out the right dosage for your specific health situation.

Sources:

1. The role of sirtuin 1 and its activator, resveratrol in osteoarthritis — Bioscience Reports.
2. Osteoarthritis — Mayo Clinic.
3. Sirt1 regulates apoptosis and extracellular matrix degradation in resveratrol‑treated osteoarthritis chondrocytes via the Wnt/β‑catenin signaling pathways — Experimental and Therapeutic Medicine.
4. Resveratrol: A Double-Edged Sword in Health Benefits — Biomedicines.

The post The superstar antioxidant that stops osteoarthritis in its tracks appeared first on Easy Health Options®.

The current consensus is that this inflammation is triggered by a build-up of toxic proteins (known as amyloid beta proteins) that kill your brain cells. But some suspect that it’s inflammation that leads to the build-up of these toxic proteins in the first place.

Either way, one thing is for sure… inflammation causes the disease to progress as quickly and severely as it does.

So, the health-stealing power of inflammation strikes again. It’s a familiar story nowadays. But the good news is, if you know a disease is caused primarily by inflammation, it’s easier to figure out a solution…

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The antioxidant that fights inflammation

One of the most promising anti-inflammatory compounds… one that’s been revered for its health-giving properties for well over a decade now… is resveratrol.

Researchers at Georgetown University Medical Center found that resveratrol stops unwanted immune molecules from entering the brain and causing inflammation. And less inflammation means fewer dying brain cells.

“These findings suggest that resveratrol imposes a kind of crowd control at the border of the brain. The agent seems to shut out unwanted immune molecules that can exacerbate brain inflammation and kill neurons,” says neurologist Charbel Moussa, MD, PhD, scientific and clinical research director of the Georgetown University Medical Center Translational Neurotherapeutics Program. “These are very exciting findings because it shows that resveratrol engages the brain in a measurable way, and that the immune response to Alzheimer’s disease comes, in part, from outside the brain.”

Researchers were excited to see the impact resveratrol had on people with Alzheimer’s. But they were equally excited to learn that the immune response that triggers brain inflammation and Alzheimer’s disease comes from both in and outside the brain…

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A leaky blood-brain barrier

For a long time, they thought Alzheimer’s-related inflammation was completely tied to an inflammatory response inside the brain. But they now realize that inflammation-producing molecules are traveling to the brain from the blood too….and they’re able to get in through a leaky blood-brain barrier.

In their study, researchers gave people with mild to moderate Alzheimer’s high-dose pure pharmaceutical-grade resveratrol every day for a year. At the end of their study, they found that this resveratrol decreased the brain swelling caused by inflammation, improved the stability of the blood-brain barrier and triggered a beneficial (rather than detrimental) immune response that helps get rid of toxic proteins.

These results are nothing short of amazing. But you should know that you aren’t going to get results like this from a glass of wine with dinner. The dosage researchers gave study participants was equivalent to 1,000 glasses of wine. That would be one brutal hangover.

That said, there are other ways to pump up your resveratrol intake. The top dietary sources of resveratrol are red grapes, red wine, raspberries, blueberries, dark chocolate and peanuts, and of course supplementing is a good option as well.

Source:

1. “Resveratrol appears to restore blood-brain barrier integrity in Alzheimer’s disease.” Georgetown University Medical Center. http://gumc.georgetown.edu. Retrieved July 27, 2016.

The post The antioxidant that protects your brain’s barrier appeared first on Easy Health Options®.

Decades of research into longevity and healthy aging are proving that a treasure trove of anti-aging nutrients may help slow or even reverse some of the worst diseases of aging, including cancer and heart disease.

These nutrients are readily available to us not only through the foods we eat but in the form of anti-aging supplements.

Recently, researchers have begun to look at the finer points of how we take these supplements and have found evidence that their effectiveness depends a lot on when we take them.

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Timing is everything

Mehrshad Sadria, a Ph.D. student, and Anita Layton, a professor of Applied Mathematics, Computer Science, Pharmacy and Biology, both from the University of Waterloo in Ontario, have developed a mathematical model that is helping them determine the best timing for taking certain anti-aging supplements.

The model simulates the circadian clock and metabolism in the mouse liver and can simulate liver function in either a young mouse or an older mouse.

Sadria and Layton applied their model to two popular anti-aging supplements: nicotinamide mononucleotide (NMN) and resveratrol.

NMN is a metabolite of Vitamin B3 (in other words, when our bodies process B3, NMN is formed).

Resveratrol, of course, is one of the most studied anti-aging nutrients, associated with the French paradox, cardiovascular and brain health, and even its antioxidant ability to slow premature skin aging.

What did the researchers determine about the best time to take these supplements? Their findings show that younger persons should take NMN six hours after they wake up for it to be most effective. On the other hand, younger people should take resveratrol at night, while older people should take it at midday.

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“This is the first step”

“We can take these drugs that can extend our lifespan and improve our health. This study is the first step in understanding when is the best time for young people and older folks to take these supplements,” says Sadria.

“It’s really important to try and change this wrong paradigm that aging is not treatable … we shouldn’t think like thirty years ago… that once a person gets into their seventies or eighties, they must be lethargic and ailing.”

The study authors, like many other scientists, hope that aging comes to be viewed less as a natural occurrence and more as a preventable disease.

How to include NMN and resveratrol in your diet

While research continues into the best time of day to take anti-aging supplements like NMN and resveratrol, don’t forget that these and other powerful anti-aging nutrients are richly available to you in the foods you eat.

Abundant supplies of NMN are found in broccoli, which has been referred to as the vegetable of youth.

NMN is derived from niacin (vitamin B3), so make sure you include plenty of niacin-rich foods in your diet:

• Liver
• Salmon
• Turkey and white meat chicken
• Peanuts
• Avocado
• Brown Rice
• Whole wheat products
• Mushrooms
• Fortified and enriched cereals and bread

Niacin (vitamin B3) is an essential nutrient, which means your body doesn’t produce it on its own and you need to get it from dietary sources or supplements.

And you can get your daily dose of resveratrol by supplementing or from these food sources:

• Red grapes (and red wine)
• Dark chocolate
• Peanuts
• pistachios
• Blueberries
• cranberries

Sources:

Time of day boosts effectiveness of anti-aging supplements — University of Waterloo

Aging affects circadian clock and metabolism and modulates timing of medication —Science Direct

Effectiveness of anti-aging supplements also depends on the time of day they were taken — technology.org

16 Foods That Are High in Niacin (Vitamin B3) — Healthline

The post Simple hack boosts effectiveness of anti-aging supplements appeared first on Easy Health Options®.

Now, researchers are examining this particular group of elderly individuals — who seem to possess super powers when it comes keeping their brains and memories strong — to unravel the mystery of their Alzheimer’s resistance…

‘SuperAgers’ resistant to key Alzheimer’s marker

A Northwestern Medicine study shows patients known as cognitive “SuperAgers” are able to resist the development of fibrous tangles in the entorhinal cortex, an area of the brain related to memory. The tangles are markers of Alzheimer’s disease.

These tangles are composed of tau protein, which makes up structures that move nutrients within nerve cells. The tau tangles disrupt the cell’s transport system, hindering communication within the neuron and stopping nutrients from doing what they’re supposed to do inside the cell. Eventually, the cell dies.

“SuperAgers” is a term coined by the Northwestern Mesulam Center for Cognitive Neurology and Alzheimer’s Disease. It refers to individuals over age 80 who show excellent memory capacity at a level consistent with people 20 to 30 years younger. The Center evaluates SuperAgers annually, and they may choose to donate their brains for post-mortem evaluation by Northwestern scientists.

“The results suggest resistance to age-related tau degeneration in the cortex may be one factor contributing to preserved memory in SuperAgers,” says lead study author Tamar Gefen.

The study determined the number of amyloid plaques and tau-containing neurofibrillary tangles in the entorhinal cortex in seven SuperAgers and compared them with those in six cognitively healthy individuals of similar age. The findings showed there were three times fewer tangles in the entorhinal cortex of SuperAgers than in the cognitively healthy controls.

Gefen says the findings help the researchers better identify factors contributing to preserving memory in old age. “This research highlighted there are gradients of vulnerability to cell death in the brain,” she says.

According to the study, patients with Alzheimer’s who had significant memory impairment showed nearly 100 times more tangles in the entorhinal cortex compared to SuperAgers. “There is a strong relationship between tau tangles and memory loss, and these findings in a unique SuperAging cohort could guide research in a new direction,” Gefen says.

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Amyloid plaque may not be Alzheimer’s driver

The main characteristics of Alzheimer’s disease are amyloid plaques and tau tangles, which are found in the brains of people with Alzheimer’s at autopsy. While these plaques and tangles are most often found in the brains of those with memory impairment, they are also found in people with good cognitive health in a more limited amount.

Since aging is typically connected with a decline in memory and increased risk of developing Alzheimer’s, the Center studies SuperAgers so they can identify what is going right in their brains.

Surprisingly, the Northwestern study found no significant differences in amyloid plaque density in SuperAgers compared with those with good cognitive health.

“Many investigators have long thought that amyloid plaques are drivers of memory loss, which isn’t what we found,” Gefen says.

Next, the researchers want to study the interaction and impact of genetics and environment and lifestyle on the cellular level in post-mortem brains of SuperAgers. In particular, they want to determine what it is about the cellular environment of SuperAgers’ brains that seem to protect them from tau tangles, and whether their behaviors are somehow building up resistance in the brain.

“To address these questions, we can study the molecular, biochemical and genetic components of these specific memory cells in SuperAgers that are typically targeted by Alzheimer’s,” Gefen says. “And, certainly, we must take their personal narratives (history, proclivities, behaviors, cultures) into account when making conclusions about their unique neuroanatomic profiles.”

Protecting your memory

We’ve written before about ways to develop your own “SuperAger” brain, as well as reduce dementia rates. As with most things health-wise, eating right and getting enough exercising and sleep are all vitally important to protecting your brain health. And it’s never too late to start — studies show even if you begin exercising at age 60 it can lead to intact cognition in your 90s.

There are supplements that can help, too. The polyphenol resveratrol has been found to help with cognition, as have omega-3 fatty acids, flavanols found in cocoa and a fatty substance called phosphatidylserine that covers cell membranes in the body and is especially abundant in the neurons of your brain.

You can also work out your brain by learning a new language or studying a topic you’ve always wanted to learn about. The key is for whatever you’re studying to take you out of your comfort zone; like doing push-ups, you only build strength when you push your brain just beyond what you think it’s capable of doing.

Sources:

1. SuperAger brains resist protein tangles that lead to Alzheimer’s — Northwestern

2. Is Alzheimer’s Genetic? — Alzheimer’s Association

3. Why You Want A Superager Brain And How To Get One — Easy Health Options

The post How are ‘SuperAgers’ avoiding Alzheimer’s? appeared first on Easy Health Options®.

Yet, get too much sun and skin cancer could be the result. In fact, an estimated one in five Americans will develop skin cancer by the age of 70. And to top it all off, a whopping 90 percent of skin aging has been proven to be caused by the sun.

Now, however, thanks to science, researchers have found a simple and tasty way to guard your skin against UV damage and even decrease your chances of sunburn…

Grapes!

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Polyphenols for sun protection

The study, published in the Journal of the American Academy of Dermatology specifically found that eating grapes:

• Protected against ultraviolet (UV) skin damage.
•  Increased resistance to sunburn
• Reduced markers of UV damage at the cellular level. 

According to the researchers, this protection is likely due to compounds found in the fruit, known as polyphenols — the most abundant antioxidants available in our diet. And grapes are well known for the most researched antioxidant of all, resveratrol.

So just how much do you have to eat and how much protection do grapes provide?

Well, the research, conducted at the University of Alabama, Birmingham asked participants to consume a whole grape powder — equivalent to eating 2.25 cups of grapes per day — for 14 days.

And they measured their skin’s response to UV light before and after.

The results showed that the grape consumption made it harder for UV radiation to produce visible reddening of the skin — actually increasing the sunburn threshold by a whopping 74.8 percent.

And that same level of grapes in the diet also decreased DNA damage, resulted in fewer deaths of skin cells, and reduced the inflammatory markers that if left unchecked, can impair skin function and even lead to skin cancer. 

Not bad for a tasty treat!

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An extra layer of protection

Lead researcher, Craig Elmets, M.D summed up the result like this, “We saw a significant photoprotective effect with grape consumption and we were able to identify molecular pathways by which that benefit occurs — through repair of DNA damage and downregulation of proinflammatory pathways.”

And he goes on to say that, “Grapes may act as an edible sunscreen, offering an additional layer of protection in addition to topical sunscreen products.”

Yep, sunscreen you can eat to guard your skin against cancer and the aging caused by the UV damage that racks up on a daily basis.

Good ways to get more grapes in your diet each day include:

• Adding grapes to your salads
• Slicing them on top of your breakfast of yogurt, oatmeal or French toast
• Including grapes in your favorite smoothie recipes
• Consider supplementing grape power. You can find grape powdered mix (like used in the study), grape skin extract or grape seed extract in many supplements — all rich in polyphenol compounds.

Whatever way you choose to add grapes to your diet, consider them a healthy addition to helping you protect your skin from sun damage — with extra benefits.

Sources:

Grape consumption may protect against UV damage to skin — EurekAlert!

Studies show vitamin D fights these 3 diseases  — MDLinx

New evidence that vitamin D prevents respiratory infections — MedicalNewsToday

The post The fruit that guards against sunburn, UV damage and skin cancer appeared first on Easy Health Options®.

These drinks are one of the biggest culprits when it comes to consuming too much sugar. After all, it’s easy to ignore the sugar you’re drinking when it’s a bottle of fruit juice (they’re just a bad as sodas!).

Like many, you may have switched to artificially sweetened drinks, but we’ve found they’re just as bad. In fact, a study of 5,158 adults over seven years found that people who consumed large quantities of artificial sweeteners gained more weight than non-users — the exact opposite of what you’re going for when you choose to use them.

If you’ve had a hard time cutting back, this recent study may give you some major motivation to ditch them for good…

That’s because sweet drinks aren’t just making us sick and fat — they’re making us old and frail — fast.

Sweetened drinks make women age too fast

An international team of medical and nutrition researchers is reporting that sugar-sweetened and artificially sweetened drinks are especially harmful to older women because they accelerate the aging process by increasing frailty.

Frailty is not just a byproduct of aging. It’s a standalone medical condition that is associated with a lower quality of life and a higher risk of death, hospitalization and institutionalization.

The data that connected frailty with sweet drinks came from the Nurses’ Health Study, a long-term health study investigating the risk factors for major chronic diseases. It included food-frequency and health questionnaires filled out periodically by 71,935 women from 1992 to 2014.

During that 22-year period, 11,559 of the women, or 16 percent, met the criteria for frailty — meaning they reported at least three of the following:

• Fatigue
• Reduced strength
• Low aerobic activity
• Five or more chronic illnesses
• Loss of at least 5 percent of body weight over a two-year period

Now, if you think these women may have been guzzling these sweet drinks, you’ll be surprised at these findings…

Just drinking two or more servings of sugar-sweetened beverages a day made women 32 percent more likely to become frail than those who drank none. For artificially sweetened drinks, the results were similar — a 28 percent increased risk for women who had two or more servings a day. 

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Other reasons to give up sweet drinks

If you’ve read up on free radical damage, all of this may have come as no surprise to you. Free radical damage is tied to premature aging and disease — and sugar is tied to free radical damage because it accelerates oxidative stress.

The more sugar you eat, the more oxidation occurs, and free radicals are a natural byproduct of this process. Supplementing with antioxidants, like the well-researched resveratrol, can help guard against free radical damage. But if you don’t give up the sweetened drinks, or at least cut down, it’s a never-ending battle.

If that’s not enough incentive to ditch the sweeteners, I’m not sure what is — except maybe all of these other reasons:

• If you’re getting 25 percent or more of your daily calories from sugar, you’re a heart attack waiting to happen. It’s sugar, not fat, that is the main dietary cause of heart disease.

• Are you worried about developing Alzheimer’s disease? A study in the journal Alzheimer’s & Dementia found that people who drink more than two sugary drinks of any type per day have reduced brain volume, including a shrunken hippocampus, and are at risk of Alzheimer’s in the long term.

• There’s even evidence that the younger and more pliable brains of adolescents are being damaged by too many sweet drinks. Studies show that daily intake of sugar will cause brain inflammation during this critical period of brain development, setting young people up for Alzheimer’s later in life. If you have a teenager or young adult in your life, you might want to encourage them to try these brain-boosting drinks as an alternative to soda.

And by the way, there is such a thing as being addicted to sugar. Luckily, you can rewire your brain to eat and drink less of it, and save your memory and your health. Here’s how.

Sources:

Sugary Drinks May Be Bad for Aging — NY Times

Sweetened beverages and risk of frailty among older women in the Nurses’ Health Study: A cohort study — PLOS Medicine

Here Are All the Scary Things Sugar Does to You — Medium: In Fitness and in Health

Frailty Not a Normal Part of Aging — Web MD

Sugary beverage intake and preclinical Alzheimer’s disease in the community — Alzheimer’s & Dementia

The post Those sweet drinks you love? They’re aging you faster appeared first on Easy Health Options®.

Yet, the debate over who should take how much is still ongoing, leaving many of us wondering if the recommended daily amount (RDA) for the sunshine vitamin at a measly 800 IUs should be our target. Or, maybe we should shoot for the 5,000 to 10,000 IUs or more that some doctors and experts recommend.

Well luckily, a new study might just have found that answer, at least when it comes to warding off frailty as you age to stay strong, fit and active.

Does frailty begin with low levels in middle age?

The research, performed by a team at the University of Buffalo specifically set out to look at the issue of frailty due to its likelihood to lead to disability, loss of independence and increased rates of mortality.

They defined frailty as three or more of the following five characteristics:

• Unexpected weight loss
• Weak grip strength
• Self-reported exhaustion
• Low levels of physical activity
• Slow walking speed

And when you read that list, it’s easy to see why these issues could all add up to a person being unable to care for themselves or even suffering a life-threatening health problem.

Previous research by the team had shown that long-term low levels of the sunshine vitamin in middle-age could reduce capacity for exercise and lead to the body shedding muscle and putting on fat.

This got the scientists wondering…

If vitamin D is so important for middle-aged people to keep them strong, slim and moving, how much more important could it be at older ages?

So they set up a new study…

Weaker after just one month

And their latest work in mice is definitely an eye-opener for anyone who still hasn’t jumped on the vitamin D train!

Their study, published in the journal Nutrients, revealed that not getting enough of the vitamin in older age may drive the development of frailty.

“We found that in aged mice, low levels of vitamin D [resulted] in physical declines, such as reduced grip strength and grip endurance — the ability to sustain a grip — and that they started developing as soon as 1 month after reduction of vitamin D intake,” said first study author Kenneth L. Seldeen, Ph.D.

Yup, just a month with low vitamin D levels was enough to start the spiral into frailty, disability, loss of independence and increased mortality rate.

Dose matters

And there was one more critical finding…

The scientists found that vitamin D only protected the mice from these effects when intake of the vitamin was five times higher than the equivalent recommended intake for older adults.

 “To slow the progression of frailty, it actually took greater amounts of vitamin D than what is currently considered sufficient for a human,” said Seldeen.

The researchers say that this means that a daily dosage of 4,000 IU would be necessary to slow the development of frailty in old age.

I guess our questions about whether the RDA for vitamin D is good enough are settled. In fact, many will argue that 800 IU is barely enough for healthy bones.

Many supplements offer a therapeutic serving of 5,000 IU daily, and many doctors suggest that amount to boost low levels, and even just maintain them. That’s because many things are working against your levels of vitamin D in your body, including:

• Your weight. If you are overweight your vitamin D is less bioavailable in your body. Good things happen when you get enough. A 2015 study found that people who were overweight or obese and deficient in vitamin D lost weight once they started taking a vitamin D supplement.
• Exposure to endocrine-disrupting chemicals, like BPA from plastics, reduces vitamin D levels in your bloodstream.
• Age. A person over the age of 70 produces 30 percent less vitamin D than a younger person with the same amount of sun exposure.
• Liver and kidney disease can prevent your body from absorbing vitamin D properly. As well, digestive disorders like celiac disease, chronic pancreatitis, irritable bowel syndrome and Crohn’s disease, cause poor vitamin D absorption.

Sources:

Vitamin D — NHS

Vitamin D Helps the Immune System During Cold and Flu Season — Pharmacy Times

Mayo Clinic Q and A: How much vitamin D do I need? — Mayo Clinic

Very high dosages of vitamin D may delay frailty in old age — MedicalNewsToday

Vitamin D Insufficiency Reduces Grip Strength, Grip Endurance and Increases Frailty in Aged C57Bl/6J Mice — MDPI

The post Delay frailty with higher doses of the sunshine vitamin appeared first on Easy Health Options®.

In order to make sure I keep on living the healthy, vigorous life I’ve enjoyed up until now, I’m looking to make some improvements to my diet.

I want the foods I eat to be nutrient-dense. I want them to have plenty of the right vitamins and minerals, without having too many calories.

As we get older, some vitamins and minerals become especially important. Without them, our “golden years” won’t be so golden. These are nutrients that give us the edge against stroke, blindness, hearing loss and cancer, to name a few.

So, here’s a rundown of six of the vitamins and nutrients I’ll be looking at as I adjust my diet to support my health in my 60s and beyond, and why you should, too — because it’s never too early to take care of you.

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6 vitamins and minerals you don’t want to be short on

Vitamin D and calcium. These two work hand in hand. Without vitamin D, your body won’t absorb and process calcium in the best ways your body needs it. And, as we age, the chance of developing osteoporosis is greater, and calcium is more important than ever.

But calcium can be a double-edged sword. Unless your doctor recommends supplementing calcium, it’s better to get it from food sources. Rogue calcium is a contributor to arterial plaque… and that’s one reason why vitamin D is important to help your body properly utilize it.

Vitamin D also keeps your muscles, nerves and immune system working. But don’t think you’re getting all the vitamin D you need just from being out in the sun.

The older you get, the less of this “sunshine vitamin” you absorb in this way. You’ll need to include foods like salmon, fortified milk (or soy milk if you don’t do dairy) and fortified cereals in your diet, and even a good D3 supplement.

Vitamin B12. This B vitamin helps make blood and nerve cells. It is also essential for healthy brain function. Since the body cannot make its own, we need to get it from animal foods like meat, fish, eggs and dairy, as well as from “B12 fortified” foods like breakfast cereal.

More than 30 percent of people over the age of 50 have a condition known as atrophic gastritis, which makes it harder for the body to absorb B12 from food. Long-term use of antacids, as well as many antibiotics, can also cause malabsorption of B12.

Vitamin B6. Vitamin B6 regulates brain function and may also contribute to the reduction of anxiety and depression, as well as helps boost energy levels. Chickpeas, liver, fatty fish and fortified breakfast cereal are good sources.

Magnesium. It could be argued that this little-discussed nutrient keeps your body running. It is part of more than 600 metabolic reactions.

These include converting food to energy, contraction and relaxation of muscles, and sending messages through your nervous system and to your brain.

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Muscle twitches or cramps, frequent fatigue and an irregular heartbeat (arrhythmia) could all be signs of insufficient magnesium.

Nuts, seeds and leafy greens are great sources of magnesium. So are dark chocolate, avocados and pumpkin seeds.

Potassium. Like magnesium, potassium is vital to so many bodily functions. It helps regulate blood pressure, and without enough potassium, the nerves that keep your heart beating can’t do their job.

Getting enough potassium is more important than ever right now. Science has discovered that the coronavirus robs the body of potassium in several different ways, leaving a person vulnerable to COVID 19-related heart dysfunction.

There are many good food sources of potassium, including bananas, broccoli, dark leafy greens and avocados.

2 more nutrients that make a difference

Here’s a shortlist of other nutrients you don’t want to be short on.

Zinc — Getting enough zinc can help boost your immune system to help keep colds, flu and pneumonia at bay. With the addition of COVID-19 into the mix, this coming cold and flu season will be especially challenging.

Selenium — Just two Brazil nuts a day will give you all you need. Selenium is a trace mineral that plays a role in thyroid health, and may also help to protect against cognitive decline.

A well-balanced diet of fresh foods and no processed foods will give you control over how you look and feel as you get older, and will help you continue to do the things that make life meaningful.

Sources:

Vitamins You Need as You Age — WebMD

What are the symptoms of atrophic gastritis? — Healthline

Vitamin B12 Dosage: How Much Should You Take per Day? — Healthline

The post 6 vitamins and minerals for healthier aging appeared first on Easy Health Options®.

And recently, scientists believe that the answer to that fountain of youth goal may have been discovered in diets that severely restrict the number of calories you can eat. In other words, fasting.

But who wants to give up food?

I don’t know about you, but skipping all the foods I love doesn’t really sound like living to me — even if it is living longer.

Now, however, a new study has revealed that simply by adding one type of grain to your diet, you can mimic that calorie restriction to lengthen your life, without starving…

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The longevity protein

You see, researchers say that the reason calorie-restricted diets work to increase life expectancy is that it increases the levels of a protein in your body known as sirtuin 1 or SIRT1.

SIRT1 is a protein that has the power to sense the nutrient status of all the cells in your body. And when its levels go up, your aging process slows down!

However, the only known method to increase the protein to date has been to dramatically cut calories — and suffer the hunger pains, anemia and more that can come with calorie restriction.

But not anymore!

Replicating the effects of low-cal diets

A team of biologists from the School of Fundamental Biology and Biotechnology of Siberian Federal University set out to determine whether a diet enriched with buckwheat which is packed with indigestible fiber could somehow produce the same effects as eating less.

The team split a group of rats into three groups:

• Group 1 ate a regular amount of feed
• Group 2 lost and had their portions cut by a whopping 30 percent
• Group 3 was given regular size portions, but 30 percent of the total was replaced with buckwheat

Then, the scientists measured the groups’ levels of SIRT1.

And guess what…

While Group 1 showed no increase as expected, both Group 2 (which got to starve a little) and Group 3 (that didn’t have to go hungry at all) had increases in the longevity protein!

Yes, the buckwheat group grabbed a longer life span without starvation.

Now, the scientists do say that the calorie-restricted group grabbed a higher increase of the protein than the buckwheat eaters. But of course, that benefit came with the downside of being hungry all the time.

So, for my money, buckwheat is a great option for boosting longevity without skipping meals.

In other words, if you want to live longer without ending up with the “hangrys,” just add buckwheat to your diet.

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Additional sources of indigestible fiber

And if buckwheat isn’t your thing, Shubhra Pande, the author of the research and the postdoctoral fellow of the Department of Biophysics at the School of Fundamental Biology and Biotechnology of Siberian Federal University had this to say, “We believe that other plant products, such as grain, vegetables, fruit or nuts, have a similar effect on SIRT1 production and on the health in general. If you want a healthy and long life, eat more of them.”

Simple, right?

One more thing… past research has shown that the polyphenol resveratrol helps activate the SIRT1 protein. So, once you start building it up in your body, considering increasing your resveratrol intake though food or supplementation to help put it to work as effectively as you can.

To live longer and better, add grains, veggies, fruits and nuts to your diet. That’s something we can all do.

Sources:

1. Buckwheat enhances the production of a protein that supports the longevity — EurekAlert!

The post The grain science says can slow down aging appeared first on Easy Health Options®.

It’s often said by annoyed women in rooms filled with mostly men… locker rooms, boardrooms, my living room when my husband and his friends watched football with a Corona in hand… clearly before the time of coronavirus.

But truth be told, there’s probably not nearly as much testosterone in those rooms as there should be. And it shows…

Why the testosterone shortage?

New research suggests that one out of four men over 30 have low testosterone (low T) levels. But only one out of every 20 men have clinical symptoms linked to such a deficiency… things like erectile dysfunction and a decreased sex drive. But low T puts you at risk in more places than the bedroom…

Testosterone is the elixir of life, an antidote to the worst health issues that plague us today — heart problems. You might think it’s just men who need to protect their testosterone levels as much as possible. But women need it too… but only about 1/10th as much.

Unfortunately, modern medicine sets the acceptable range for men’s testosterone between 270 and 1,070 nanograms per deciliter (ng/dL)… regardless of age. That’s a very wide range.

Following this logic, you could be in your 40s or 50s with a testosterone level of 280… a number that should only be acceptable for a man in his 80s or 90s… but because you’re in the “normal” range your doctor will tell you you’re good to go.

This is not unlike thyroid hormone… just because you’re in the normal range according to your doctor doesn’t mean it’s enough to get the job done. And here’s why…

A very protective hormone

Testosterone, a very protective and anti-aging hormone,

Testosterone reduces the tendency of blood to clot, reduces cholesterol and triglycerides, reduces blood glucose levels and decreases visceral fat mass. It is also an antagonist to estradiol (estrogen), preventing it from causing feminizing of the male body and bone loss in women.

You already know testosterone, for men and women, diminishes with age unless we protect it with supplementation.

But that natural decrease isn’t your only concern: Our highly acidic Western diet supplies us with too many estrogen mimics, which lead to the need for protection from estrogen dominance.

So, you can see, with everything you’re fighting against, why it’s not in your best interest to just settle for levels that are “in range” … but to strive for optimal levels. For men, the goal should be testosterone levels closer to 800 than 300. For adult women, the levels should be closer to 70 ng/dL.

Natural testosterone booster

DIM, short for di-indole-methane, is a plant compound that works against estrogen mimics by binding to excess estrogen in your body and flushing it out.

DIM also protects men from loss of testosterone by eliminating the fake estrogens that can lead to man boobs and belly fat, soft, flaccid muscles, fatigue and sexual dysfunction.

The good news for women… DIM doesn’t block natural estrogen production. Instead, it makes fake estrogens more soluble in your urine. It won’t upset levels if they’re already normal. For those who are living with Hashimoto’s or hypothyroidism, estrogen dominance can aggravate your uncomfortable symptoms. That’s why I take it every day in addition to my thyroid support supplement.

The best part is, you can get more DIM through diet or supplementation…

Vegetables like broccoli, cauliflower, cabbage, kale, bok choy and Brussels sprouts contain DIM. But as always with “modern” food production, there are fewer of these nutrients in our mass-produced “produce,” eliciting the need for supplementation with DIM for the protection of testosterone.

100 mg is a good amount of DIM. In order to counteract the constant pressure of the forces pulling testosterone from your body.

The post The common testosterone thief targeting men and women appeared first on Easy Health Options®.

Many of these diseases have strong links to oxidative stress, a condition that happens when free radicals and antioxidants get out of balance in your body. I like to think of antioxidants as responsible adults and free radicals as rowdy teenagers…

Without enough antioxidants around to keep free radicals in check, they throw a raging party inside your body and totally wreck the place (i.e., damage your cells).

Your brain is particularly vulnerable to oxidative stress. That’s because the metabolic processes your brain performs require a lot of oxygen, and this oxygen creates free radicals. If there aren’t enough antioxidants to counteract the free radicals produced in the brain, they start damaging brain cells and contribute to neurodegenerative diseases like Parkinson’s and Alzheimer’s.

In the case of Alzheimer’s, oxidative stress can mess with essential proteins like amyloid-beta peptides. This causes these proteins to accumulate too much and create the amyloid plaques in the brain that are the hallmark of Alzheimer’s disease.

I know all that sounds a little scary, but here’s the good news…

You can use antioxidants to protect yourself. In fact, a new study shows that a few potent antioxidants may be able to protect you from Alzheimer’s…

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Antioxidants diets and supplements make a dent in Alzheimer’s disease

A recent research review from researchers at The University of Western Australia found that antioxidants can prevent — or even reverse — Alzheimer’s.

These researchers looked at data from a wide variety of antioxidants so they could pin down exactly which ones were best at protecting brain cells and warding off the neurodegeneration that causes Alzheimer’s. Here’s what they found…

Eating an antioxidant-rich diet helps manage pH levels in the body, which when out of balance, can trigger oxidative stress. That means by simply eating antioxidant-rich foods you could be reducing your risk of Alzheimer’s.

Related: Take 10 years off your brain age with resveratrol

They also found that low-carb eating played an important role in Alzheimer’s prevention because it improves insulin resistance and blood sugar absorption. As you may have heard, poor insulin resistance and high blood sugar are linked to age-related memory impairment and Alzheimer’s disease. That’s why some people call Alzheimer’s disease type 3 diabetes.

But when it came to serious Alzheimer’s prevention and even treatment, antioxidant supplementation was the key…

In fact, researchers identified three specific antioxidants that provided the most protection against Alzheimer’s disease…

• complex phenolic carotenoid
• vitamin C
• vitamin E

They found that these antioxidants were most effective when taken at high doses and in combination with one another.

Based on their analysis, these researchers found that taking this cocktail of antioxidants at increasing doses was more effective at preventing Alzheimer’s than any other available treatment. For those looking to manage an existing case of Alzheimer’s, lead researcher Dr. Gerald Veurink recommends diet changes and antioxidant supplementation.

“The combination of antioxidants at sufficiently high, personalized doses and a nutrient-rich, low-carbohydrate diet appears to have the biggest impact on patients suffering with Alzheimer’s,” Dr. Veurink said.

Increasing antioxidant intake with supplements and diet

If you’re interested in taking antioxidant supplements to prevent or treat Alzheimer’s disease, I recommend partnering with a trusted medical professional who can help you get the dosage right and support you on your journey.

That’s because, in order to be effective, you may need to take high doses of these supplements. A medical professional can help you get your dosage right and manage the risk of side effects. Because, in some clinical trials, taking antioxidant supplements at high doses (particularly vitamin E) has been linked to serious side effects, including an increased risk of cancer in some cases. Other trials have shown that there does not appear to be a long term, detrimental effect of taking antioxidants.

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If you want to make diet changes, you can do that right away. Eating an antioxidant-rich diet that’s also low-carb can make a dent in your risk of Alzheimer’s according to this research and past research as well. It could also improve your prognosis if you’ve already been diagnosed.

And just so you know, when I say “low-carb” I don’t necessarily mean keto or even paleo. You could try either of those diets if you’d like. But even a diet that includes a bit more carbs, like the Mediterranean diet, is proven to reduce the risk of Alzheimer’s disease. It’s more important that you’re cutting out refined carbohydrates and sticking to whole foods, including whole grains (if you choose to eat grains).

When it comes to increasing your antioxidant intake, there are a variety of delicious, antioxidant-filled foods to turn to, like:

• Dark chocolate
• Grapes
• Pomegranate
• Blueberries
• Sweet potatoes
• Strawberries
• Carrots
• Artichokes
• Acorn squash
• Pecans
• Butternut squash
• Goji berries
• Raspberries
• Mangosteen
• Kale
• Red cabbage
• Beans
• Beets
• Spinach

Sources:

1. Antioxidant cocktail key to preventing Alzheimer’s — MedicalXpress.
2. Role of antioxidants and a nutrient rich diet in Alzheimer’s disease — Open Biology.
3. How does oxidative stress affect the body? — Medical News Today.
4. Chronic and Degenerative Disease: Major Causes of Morbidity and Death — American Journal of Clinical Nutrition.
5. Antioxidants and dementia — Alzheimer’s Society.
6. 12 Healthy Foods High in Antioxidants — Healthline.
7. A guide to antioxidant foods — Medical News Today.

The post 3 antioxidants that provide the best protection from Alzheimer’s appeared first on Easy Health Options®.

Without sleep, your brain fills with toxic waste, and bad sleep can age your bones.

Research has even linked too little shuteye to life-threatening diseases like diabetes, heart disease and even cancer.

Prolonged sleep deprivation, however, kills — which is something that scientists have known. But they didn’t know the exact mechanism of how and why.

Now, a new study has revealed that the secret can be found in the gut. But not only have scientists seen firsthand how the effects of sleep on the gut may serve as a strong indicator for premature death — but also how to reverse it…

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Sleep deprivation and reactive oxygen species signal danger

The study by researchers at Harvard Medical School focused on a lack of sleep in fruit flies.

But hold on you say…

Why would I care what they find in fruit flies?

Well, the answer is simple. Researchers commonly use fruit flies because surprisingly enough they are a great model for human disease. And since they have such short life spans compared to humans, scientists are able to discover the long-term consequences of specific actions, supplements, and drugs without waiting for 20 or 30 years.

In this case, the Harvard researchers used sleep-deprived fruit flies to determine why a lack of sleep can be deadly.

And what they found was surprising…

The researchers discovered that not only did sleep-deprived fruit flies die early, they also found that death was always preceded by the accumulation of molecules known as reactive oxidative species (ROS) in their guts.

In other words, the scientists could tell when lack of sleep was about to kill the fruit flies by measuring the amount of ROS in the flies’ guts.

If you’re not familiar with the term “reactive oxidative species,” it may be helpful to know that free radicals, something we’ve written on quite a lot, fall into this group. And if you’ve read up on how free radicals can cause damage to your cells — even your DNA — then you most likely know that the answer to countering that damage is antioxidants… and that’s what the scientists tried next…

Combating ROS

The researchers started giving the fruit flies antioxidant compounds in an attempt to neutralize and clear the high ROS levels from their gut.

And it worked.

Simply taking antioxidant supplements made up for otherwise deadly lack of sleep so the flies not only remained active, they lived out normal lifespans — something that even shocked the researchers themselves!

“We were surprised to find it was the gut that plays a key role in causing death,” said senior study author Dragana Rogulja, assistant professor of neurobiology in the Blavatnik Institute at Harvard Medical School.

“Even more surprising, we found that premature death could be prevented. Each morning, we would all gather around to look at the flies, with disbelief to be honest. What we saw is that every time we could neutralize ROS in the gut, we could rescue the flies.”

Antioxidants for a longer, healthier life

Of course, the implications for human health are especially exciting. The scientists confirmed that the buildup of ROS in the gut due to insufficient sleep occurs across species — and these findings potentially inform future efforts to counteract the harmful effects of sleep deprivation in humans.

This means that if you’re experiencing sleep problems, a potentially life-saving step you can take (in addition to taking steps to sleep better) is to add antioxidants to your diet to combat ROS buildup.

For a crash course on how to get more antioxidants in your diet as well as foods and supplements that fit the bill, check out this post by my colleague, Dr. Isaac Eliaz.

Another great source for combating these effects was written by Virginia Tims-Lawson, a colleague with decades of health research under her belt, who shares evidence that CoQ10 is major player in the quest for expanded longevity and the fight against oxidative stress.

The implications that sleep can be detrimental to health keep growing. But along with that research, we’re also receiving new clues every day on how nutrients from food can help us beat the odds.

Sources:

Fruit fly study reveals gut’s role in causing death by sleep deprivation — The Harvard Gazette

The post Gut reveals why lack of sleep can be deadly and how to reverse it appeared first on Easy Health Options®.

But, just in case you’re still wondering if getting enough antioxidants every day is actually important, let’s do a quick recap on their most important points…

Put simply, antioxidants are any substance that can protect you against free radicals that damage your body and lead to inflammation and disease. That free radical buildup can be due to U.V. ray exposure when you spend time in the sun, breathing in cigarette smoke, air pollution or other toxins, getting an x-ray, and — surprisingly — even just your body’s normal metabolic processes.

And, when the number of free radicals outweighs the number of antioxidants in your body, you end up with what’s known as oxidative stress — something that’s been linked to everything from atherosclerosis and cancer to Alzheimer’s, Parkinson’s, and even accelerated aging.

Antioxidants are the answer to free radicals

While one way of reducing free radicals is to limit exposure to the factors that lead to their formation, eliminating all sources simply isn’t practical or possible.

This means that the one way you truly can control the levels of free radicals in your body is by controlling your antioxidant intake.

And that’s good news since not only is getting antioxidants easy, if you choose a truly powerful version, you can leverage potent protection for your health and quite possibly slow the aging process.

Even better, scientists from Immanuel Kant Baltic Federal University have now discovered an incredibly active antioxidant that may offer powerful disease-fighting compounds…

Barking up a tree reveals alternative antioxidant

The Russian team has spent the past ten years in their laboratory searching for new antioxidants and recently they settled on the bark of three tree species that they believed to possess optimal free radical fighting activity.

Why?

Because they are all sources of polyphenols — proven antioxidants.

These trees, found widely in the Kaliningrad region of Russia and Europe include:

• Pine
• Oak
• Alder

Despite the fact that the extracts of oak and pine bark have a longer history of use in medicine, it was the alder bark extracts that hands-down possessed the highest level of polyphenols and anti-free radical activity.

In fact, the researchers discovered that alder bark delivers polyphenols including:

• Flavonoids, tannins, and proanthocyanidins which have anti-cancer and heart-protective effects reduce the risk of diabetes and block the development of metabolic syndrome (a precursor to heart disease, diabetes, and more)
• Oregonin, a substance that has been shown to be anti-inflammatory, antibacterial and antifungal (It has even been used in the treatment of candidiasis.)

Yup, all this cancer, heart disease, diabetes, inflammation, fungus, and bacterial protection all in the extract of one single tree bark!

Alder bark joins the ranks of other powerful antioxidants

So, if you’re ready to leverage the power of a brand-new antioxidant against radical damage, you might want to try alder bark.

But remember you can get powerful antioxidants from less exotic sources as well. Resveratrol is the antioxidant that kicked off the anti-free radical movement and has volumes of research behind its benefits, efficacy, and safety. In fact, resveratrol was first isolated in the 1940s.

Plus, it’s easily available because it’s found in foods we enjoy like peanuts, pistachios, blueberries, cranberries, cocoa and most famously, red wine. In supplement form, research has shown it’s also easily absorbed by the body.

Because of their value, antioxidant research is thriving. Next on the list? Grasshoppers, silkworms, and crickets have displayed very high antioxidant capacity. Thanks, but I’ll stick with my supplements!

Sources:

1. Free radicals, antioxidants and functional foods: Impact on human health — Pharmacognosy Reviews
2. IKBFU researchers have discovered another natural antioxidant — alder bark — EurekAlert!

The post Russian tree bark may be significant source of powerful antioxidants appeared first on Easy Health Options®.

Well, since that early research a lot of naysayers have come out of the woodwork to cast doubt on the French Paradox. And they’re partly right: There was a glitch in the early research…

While correlations were being made about red wine and health, particularly heart health, some truths about the French diet were swept under the rug. Yes, they ate cheese and cream — but they ate mostly a Mediterranean-style diet.

Lots of research has shown how healthful eating all those fruits, vegetables, whole grains, legumes, olive oil and fish associated with the Mediterranean diet is. And in just the past year or so it was recognized that adding dairy to the Mediterranean diet only improved on its benefits. Of course, the French were enjoying yogurt and cheese all along, while Americans had been told years prior to cut out all dairy fat.

Well, we see where that got us.

But what about resveratrol

Just because the French diet was proven to be healthier than first thought, the French Paradox still presented us with a tremendous great gift…

All those fruits, veggies, and yes, red wine, the French enjoyed regularly contained a unique group of plant chemicals called polyphenols. And, polyphenols contain health-giving properties, especially for the heart.

You know the standout superstar and most-studied polyphenol of this group as resveratrol.

So, dismissing the French paradox completely would be a mistake. The only mistake was focusing on the red wine and not the healthy Mediterranean diet, plentiful in resveratrol sources, the French were eating. If we only consider the red wine, you’d have to drink about 10 gallons to benefit from the 500mg resveratrol doses that were shown to provide benefits in numerous animal and human trials.

How does resveratrol do what it does

The power behind resveratrol boils down to the fact that it’s a protective chemical. When a plant is attacked from insects, bacteria or too much ultraviolet light, it comes to the rescue. Those protective qualities have also been demonstrated in animal and human research.

It’s found at concentrated levels in the skin of grapes — hence the red wine correlation. But, you can also find the compound in blueberries, cranberries, bilberries, dark chocolate, and even peanuts.

By adding resveratrol-rich fruits and vegetables, like you can find in the Mediterranean diet to your daily diet, you just might reap big rewards like these…

#1 – Healthier Heart

Two separate randomized, placebo-controlled studies have found that resveratrol could be extremely beneficial to your heart.

In fact, each of the studies proved that taking just 8 mg of resveratrol daily for one year reduced both inflammation and the number of fatty plaques in the arteries in people at risk for heart disease as well as in those who were already diagnosed with heart problems.

#2 – Better Blood Pressure

Resveratrol may even help you to improve your blood pressure.

That’s because as a polyphenol, resveratrol boosts nitric oxide formation in the endothelial walls of your blood vessels. This increase of nitric oxide acts to dilate or widen those vessels so that your blood flows more freely.

Basically, it’s the difference between trying to suck a thick chocolate shake through a tiny straw versus a large straw.

That’s why a 2015 study found that taking higher doses of resveratrol has the power to reduce systolic blood pressure (the top number in your blood pressure reading that shows how much pressure your blood is exerting on your artery walls and tends to go up as you age).

#3 – Healthier Cholesterol

If that weren’t enough, resveratrol has even been shown to help maintain healthy levels of fats in your blood.

A 2016 study found that resveratrol can help decrease overall cholesterol levels and raise good or HDL cholesterol to promote a healthier balance.

And, a second study found that when mice took a grape extract enriched with resveratrol, their LDL or bad cholesterol decreased by 4.5 percent in just six months.

Even better, their levels of oxidized LDL (the type that’s associated with plaque buildup in the arteries) was reduced by a whopping 20 percent!

#4 – Balanced Blood Sugar

Your heart and all of the factors that go with it aren’t the only areas where resveratrol shines either.

Randomized controlled studies have found that even short-term use of resveratrol supplementation can decrease glucose levels in people with type 2 diabetes.

And, follow up studies have shown that it also enhances insulin sensitivity and helps to stave off complications caused by blood sugar issues, including kidney problems.

#5 – Boosted Brain Health

To round out its amazing list of health benefits, resveratrol has even been shown to support your brain health as you age.

Researchers in the U.K. found that the polyphenols actually enhance blood flow to your brain, while a team of scientists in Illinois discovered that the supplement has the power to improve both your memory and your mental performance.

So, the next time you hear someone saying the French paradox was disproven, you’ll know better. You’ll also know it’s okay to enjoy a little red wine but look to fruits and vegetables to get the most resveratrol. Supplementing is also a good choice since studies have shown resveratrol to be well absorbed when taken orally.

And don’t forget the cheese!

Sources:

1. The ‘French paradox’ turned out to be an illusion, but it led to some interesting research — The Conversation
2. 7 Foods And Drinks That Contain Resveratrol: Natural Compound Can Help Reduce Inflammation — Medical Daily
3. Resveratrol — Linus Pauling Institute
4. Resveratrol and endothelial nitric oxide — Molecules
5. Wine polyphenols improve endothelial function in large vessels of female spontaneously hypertensive rats — Hypertension
6. Effect of resveratrol on blood pressure: a meta-analysis of randomized controlled trials — The American Journal of Clinical Nutrition
7. Understanding Blood Pressure Readings — American Heart Association
8. A Study on the Effect of Resveratrol on Lipid Metabolism in Hyperlipidemic Mice — African Journal of Traditional, Complementary and Alternative Medicines
9. Distinct metabolic effects of resveratrol on lipogenesis markers in mice adipose tissue treated with high-polyunsaturated fat and high-protein diets — Life Sciences
10. Consumption of a grape extract supplement containing resveratrol decreases oxidized LDL and ApoB in patients undergoing primary prevention of cardiovascular disease: a triple-blind, 6-month follow-up, placebo-controlled, randomized trial — Molecular Nutrition & Food Research
11. Resveratrol, a polyphenolic phytoalexin, attenuates diabetic nephropathy in rats — Pharmacology
12. Resveratrol retards progression of diabetic nephropathy through modulations of oxidative stress, proinflammatory cytokines, and AMP-activated protein kinase — Journal of Biomedical Science
13. Resveratrol and Diabetes — The Review of Diabetic Studies
14. 6 Reasons to Supplement With Resveratrol — Men’s Journal

The post The glitch in the French paradox appeared first on Easy Health Options®.

What happens is this…

The very center of your retina, known as the macula, begins to deteriorate. And as that light-sensing tissue is destroyed bit by bit, you lose your central visual acuity. This makes everyday tasks like reading, watching TV, driving or using a computer difficult, to say the least… and in some cases impossible.

And here’s where it gets really tricky…

A common but complex eye disease

There are actually two different forms of age-related macular degeneration you can end up with. All forms of AMD start out as “dry” AMD. About 10 percent of “dry” AMD diagnoses will advance to what’s known as “wet” AMD.

While the medical community has known for some time that the wet version is caused by the development of leaky blood vessels in the eye, the initial cause behind dry AMD has remained a mystery. And I’m sure you can guess the problem that not knowing the reason behind the disease has led to.

For starters, if you get dry AMD, you can’t help but worry if your condition will progress to wet, where there’s a 90 percent likelihood you could become legally blind.

And while there are medical therapies available that help manage the care of wet AMD, there have been no treatments or therapies approved for dry AMD. This has left millions of people suffering from gradual visual impairment, while more and more are diagnosed each year, with little hope to hold on to.

Until now…

Thanks to a new study by scientists at Trinity College Dublin, the cause behind dry AMD has finally been discovered — and with it, there’s new hope for both overcoming and even preventing the disease.

A common cause found

You know how we said that wet AMD is attributed to leaky blood vessels in the eyes of patients with the disease?

Well, surprisingly, dry AMD is no different.

Those Dublin scientists found that a key component of the cells lining the retinal blood vessels called claudin-5, may be central to the development of dry AMD. In preclinical models, they found that claudin-5 leads to leaky blood vessels and pre-disposed the eye to developing features of dry AMD.

So, what initially brings about age-related macular degeneration in the first place, is defected blood vessels of the eye. Previously scientists thought the problems with the blood vessels did not occur until the development of wet AMD.

“We were initially surprised that these blood vessels of the inner retina contributed to an AMD-like pathology, however, it now appears that their dysfunction may represent one of the earliest initiating factors of the disease,” said Dr. Natalie Hudson, a postdoctoral researcher at Trinity, and first author of the study.

The scientists say this revelation will allow them to develop new therapies specifically targeted at regulating the integrity of the retina’s blood vessels that, over time, may help prevent the development of dry AMD.

Why wait?

But I have a question for you. Why wait?

If it’s a problem occurring with the blood vessels that causes the disease, there’s a nutrient that’s already been proven to give AMD a run for the money…

Scientists at the Washington University School of Medicine in St. Louis gave resveratrol (a powerful and much-studied antioxidant found in the skin of red grapes and red wine) to mice that develop abnormal blood vessels and a condition like age-related macular degeneration. The mice that received the resveratrol didn’t grow as many abnormal blood vessels — so the researchers believe that resveratrol could be the future of preserving vision and plan to continue their research.

And it’s really not so hard to believe when you consider the fact the Mayo Clinic has also reported that resveratrol may help prevent damage to the lining of blood vessels.

So, if you want to boost the health of your blood vessels to help ward off age-related macular degeneration, listen to the research.

The foods highest in resveratrol are peanuts, pistachios, grapes, red and white wine, blueberries, cranberries, cocoa, and dark chocolate.

And you could of course supplement. One thing the researchers at Washington University School of Medicine noted is that resveratrol has been shown to have good oral bioavailability. That means you can eat it in food or pop it as a supplement and your body puts it to work. That beats an injection to the eye any day!

Source:

Scientists make major breakthrough in understanding common eye disease–Trinity College Dublin, News and Events

The post Discovery puts end of age-related macular degeneration in sight appeared first on Easy Health Options®.

Sarcopenia is the loss of muscle mass that occurs naturally with aging. It can start as early as your 30s, but it really kicks into high gear in your 50s and 60s.

Run-of-the-mill sarcopenia stinks. If it gets bad, it can keep you from climbing stairs, carrying groceries, opening a jar of pickles or enjoying physical activities like playing with the grand kids. Basically, it keeps you from living (and enjoying!) your life.

But astronauts have it way worse. Not only do they have age-related sarcopenia to worry about. They have a lack of gravity to contend with.

Sure, floating around in a spaceship sounds fun at first. But your body was built for a world with gravity. In fact, the force of gravity keeps you healthy in a lot of ways…

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For one, it keeps your bones, heart, and muscles strong because it “exercises” these body parts naturally for you. With gravity, every movement you make takes effort, which builds muscle, bone density, and heart health.

After several months without gravity, astronauts’ bones and muscles get weak. That’s why most spaceships nowadays are equipped with a killer exercise room that astronauts visit regularly.

And it’s why looking at the effects of space travel could help provide a sure-fire solution to sarcopenia…

Resveratrol keeps muscles strong even when gravity is weak

A new study from researchers at Harvard shows that the antioxidant resveratrol could help astronauts keep their muscles strong on long missions.

In the study, researchers put rats in either an environment with normal gravity or one that reproduced the gravity of Mars. They added resveratrol to the water supply of half the rats too. And here’s what happened…

The rats in the Mars-like environment lost grip, muscle weight, calf circumference, and slow-twitch muscle fiber. But once they got resveratrol, they regained their grip. In fact, their grip ended up the same as rats who lived in the environment with normal gravity. Rats who received resveratrol also maintained more muscle mass and lost less muscle fiber.

How does resveratrol keep muscles from withering away even in extreme anti-gravity circumstances?

Well, previous rat studies show that resveratrol encourages muscle growth in diabetic rats too. That’s because it improves insulin sensitivity and the amount of glucose absorbed by muscle fibers.

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Put resveratrol to work for your muscles

If resveratrol could potentially keep astronauts’ muscles strong, why can’t it do the same for you?

And by the way, this isn’t the first time resveratrol was shown helpful in the muscle arena. There was a study in 2016 that found resveratrol had big benefits for monkey muscles too…and monkeys are a lot more like humans than rats. In this study, resveratrol made monkey muscles more resistant to fatigue.

Ready to give resveratrol a try?

You’ll find it in a lot of delicious foods and beverages, including peanuts, grapes, red wine, cranberries and blueberries.

There’s also no shortage of resveratrol supplements on the market right now. But if you decide to go the supplement route, make sure to buy trans-resveratrol rather than the cheaper (and less effective) cis-resveratrol. Trans-resveratrol is better absorbed by your body, so it’s worth the extra cost.

Sources:

1. An antioxidant in red wine might power astronauts on Mars, study says — CNN
2. A Moderate Daily Dose of Resveratrol Mitigates Muscle Deconditioning in a Martian Gravity Analog — Frontiers in Physiology
3. How to Fight Sarcopenia (Muscle Loss Due to Aging) — Healthline
4. Clinical definition of sarcopenia — Clinical Cases in Mineral and Bone Metabolism
5. Resveratrol — Oregon State University

The post How resveratrol helps fight muscle loss and fatigue appeared first on Easy Health Options®.

While the “typical” American diet, even one on the healthy end of the scale, includes a lot of meat, dairy, starches, and fats, there are five places in the world where people don’t eat much of those foods at all.

What’s always surprised me about these places is how uniform people’s eating habits are.

Maybe it’s because a lot of the food comes from local sources, or because it’s a way of eating that’s been handed down over generations, and because multi-generational living is still a way of life in places like Japan and Italy.

Regardless, science has studied these traditional diets and found proof that they are working to keep minds sharp, bodies active and hearts healthy.

So, which one is the best for you? How easy is it to follow these eating plans? And is it something you’ll enjoy enough to stick with?

To help you decide for yourself, here’s a recap of four of these diets from different parts of the world, as well as the one thing that makes any of them work better for wellness…

1. Mediterranean diet

The health benefits of this way of eating have been studied since the 1970s, and you’ve heard a lot about it.

It’s a way of eating that’s traditional to Greece, Spain, and Italy, where cooking and eating are often a family or even a community event.

I’ll never forget a meal I had with a new friend on a trip to Italy many years ago. I was not a guest. I was invited into the kitchen to roll up my sleeves and help prepare lunch. (The meal itself lasted at least three hours!)

Related: My favorite cancer-fighting recipe

Each of these diets has its “signature foods.” The Mediterranean diet features fruits, vegetables, whole grains, legumes, nuts, and olive oil, with some fish, poultry and red wine, and little or no red meat, salt or sugar.

A recent U.S. News and World Report ranking placed this diet as #1, calling it “eminently sensible.” Olive oil can help with weight loss, lower the risk of heart disease, and even reverse diabetes.

2. New Nordic diet

Scientists actually designed this diet around the eating habits and food choices of the Nordic countries (Denmark, Finland, Iceland, Norway, and Sweden).

This “new” Nordic diet contains 35 percent less meat than the average Danish diet, with more whole grains and local produce, including 75 percent organic produce. Like the Mediterranean diet, it leans heavily on whole grains, fruits, vegetables, eggs, oil, and fish.

But instead of olive oil, it uses rapeseed oil. Also, the produce is native to the region and includes turnips, lingonberries, parsnips, and beets. Mackerel and herring are featured, as well as salmon.

Recent research indicates that a healthy Nordic diet seemed to have an impact on genes in abdominal fat, turning off genes that cause inflammation.

3. Okinawa diet

The Japanese island of Okinawa has a larger percentage of people living to be 100 or more than anywhere else in the world. Science attributes this largely to their diet.

The majority of the Okinawan diet (82 percent) consists of vegetables and legumes. The purple sweet potato is a staple food. Like most purple produce, it is rich in anthocyanins (antioxidants) that protect against dementia and cancer.

Related: Why Japanese men don’t get prostate cancer

Okinawans also eat tofu and miso, both soy-based. They eat virtually no meat, grains or dairy. And those soy-based foods are just one reason that researchers speculate Japanese men don’t often get prostate cancer.

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4. “French paradox” diet

This diet is indeed a paradox.

While most of the healthiest people in the world center their diets on produce, grains, and fish, the French, who have some of the lowest obesity rates in the world, indulge in rich foods like butter, cheese, yogurt and chocolate… and, there’s that French bread!

But there’s a difference in how the French eat these foods. Their portions are notably smaller than anything you’d find on a plate here, and they know how to eat slowly and savor their food. As in Italy, mealtime is an event.

Also, the French walk everywhere. And they indulge in a fair amount of red wine, which has resveratrol, which according to David Sinclair, Ph.D., associate professor of Pathology at Harvard Medical School, “may have wide-ranging health effects including anti-cancer, anti-viral, anti-aging and anti-inflammatory benefits and may even protect the brain from stroke, Alzheimer’s and other neurodegenerative diseases.”

The one thing that makes these diets work

The best diet plan for you is one that you’ll follow.

If you can’t bear the thought of eating only vegetables for the rest of your life, the Okinawan diet probably isn’t for you.

On the other hand, if you need some bread in your life, take a look at how the French eat.

But the one thing that all of these populations have in common?

They WALK.

They are physically active. They are not couch potatoes. And this is a crucially important factor in preventing heart disease, stroke, high blood pressure, diabetes, and cancer.

So, pick the diet the feels right for you. Combine elements of several. But make sure you are physically active every single day.

Sources:

1. Tasty Foods That Reduce Alzheimer’s and Dementia Risk — Verywell Health
2. What The World’s Healthiest Diets Have In Common — HuffPost Life
3. Mediterranean Diet Linked to Heart Health — WebMD
4. What is a healthy Nordic diet? Foods and nutrients in the NORDIET study — Food & Nutrition Research
5. Healthy Nordic diet downregulates the expression of genes involved in inflammation in subcutaneous adipose tissue in individuals with features of the metabolic syndrome — The American Journal of Clinical Nutrition
6. The ecology of eating: smaller portion sizes in France Than in the United States help explain the French paradox — Psychological Science

The post 4 disease-fighting diets (and the one reason they work) appeared first on Easy Health Options®.

That means it’s time to bust out some of your best barbecue dishes — grass-fed burgers, pasture-raised pulled pork, coleslaw, potato salad.

And, of course, don’t forget the corn…

Whether you choose corn on the cob, corn bread, corn muffins, corn salad, corn chips, corn casserole, every barbecue is better with a bit of corn on the menu.

But you may be thinking… isn’t corn bad for you? Do I really want to go all in on the corn dishes this barbecue season?

You’ve probably heard that corn causes inflammation, is hard to digest and is chock-full of GMOs. And there’s no denying that there are some downsides to corn. It acts as a filler in the modern American diet. It’s in tons of processed foods.

As a result, a lot of people have developed intolerances to it.

But here’s the thing…

If you don’t have an intolerance to corn and you choose the right kind, corn can be healthy. In fact, a new study shows that this colorful corn could be the answer to inflammation, obesity, diabetes and more…

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Purple corn is an antioxidant powerhouse

Researchers from the University of Illinois just developed new types of purple corn that could fight obesity, inflammation, and diabetes.

Purple corn is originally from the Peruvian Andes. But for their study, U of I researchers bred 20 new varieties — ones that are especially high in phytochemicals.

Its varieties, in general, contain lots of anthocyanins, a type of antioxidant that’s proven to reduce the risk of cardiovascular disease, type 2 diabetes, and cancer. These anthocyanins are also what give purple corn varieties (and other blue, red and purple foods) their vibrant color.

Related: 10 purple powerhouse foods that fight cancer, stroke and dementia

Researchers found that these antioxidant compounds reduced the fat content in mouse cells, lowered a marker for insulin resistance and made important changes to molecules that reduce oxidative stress and inflammation.

Besides anthocyanins, purple corn also contains antioxidants like quercetin, luteolin, and rutin, which have proven benefits against obesity, inflammation and type 2 diabetes.

How to get your hands on purple corn

The benefits of purple corn sound great… but where the heck can you get your hands on some?

Unfortunately, it isn’t as easy to get a hold of in North America as it is in South America. Blue corn is a bit more common here, and it also contains high levels of antioxidants (although, not as high as purple corn).

Related: The Antioxidant Diet: Top foods and supplements

But truth be told, it’s rare to see blue or purple corn on the cob for sale at your local grocery store. You might find products made from blue or purple corn, like chips, tortillas, cereal, and flour. In fact, blue or purple corn flour is common at health food stores and can be used to create a bunch of delicious antioxidant-rich dishes, like corn muffins, cornbread, and griddle cakes.

You can also find many blue and purple corn products online, including organic purple cornflakes and purple popcorn kernels. Now, imagine bringing a bag or bowl of purple popcorn to your next party, barbecue or movie outing. That would make a statement.

Of course, you could always stick to yellow (organic) corn for your summer social gatherings and just buy a supplement. You’ll find purple corn milk, extracts, pills, powders and more that can give you the benefits of this amazing (and colorful!) vegetable.

Editor’s note: Hi friend, if you’re visiting from Facebook could you do us a favor and share this post? I’m sure you’d agree that this is important health information anyone could benefit from. But, for whatever reason, Facebook will only allow our posts to reach a small fraction of our more than 440,000 Facebook followers. Seems like censorship but they call it algorithms. Thank you!

Sources:

1. Study: Phenols in purple corn fight diabetes, obesity, inflammation in mouse cells— EurekAlert
2. Blue corn: Not just for snack chips— The San Diego Tribune

The post Why purple corn fights inflammation, obesity, diabetes and more appeared first on Easy Health Options®.

And, boy, is it right…

As you age, it seems like more and more things break down, moving gets more difficult and that’s not even to mention the likelihood that you end up with heart disease, diabetes and a host of other diseases.

Luckily, researchers at the Universities of Exeter and Brighton have delved into not only why aging comes with all of these issues, but also how to stop it, reverse the aging process and actually make old cells new again…

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Everything old is new again

As we get older, we end up with more senescent cells — cells that are alive but don’t grow or even work like they’re supposed to. That’s one of the major reasons why our tissues and organs become susceptible to disease as we age.

These old cells look different, are shorter and have fewer splicing factors (something they need to send out messages to your body to do things like grow new blood vessels) than young cells. In fact, as we age, those splicing factors are progressively switched off.

But the Exeter and Brighton teams found a new way to rejuvenate those old cells in the laboratory so that they behave more like young cells.

The researchers applied compounds called resveratrol analogs — chemicals based on a substance naturally found in red wine, dark chocolate, red grapes, and blueberries — to senescent cells in a culture.

And, immediately the chemicals caused those splicing factors to be switched back on.  Even more amazing, within hours the cells looked younger and started to rejuvenate, acting like young cells and dividing.

The caps on the end of the cells that shorten as we age — telomeres — even became longer!

Dr. Eva Latorre, Research Associate at the University of Exeter, who carried out the experiments, was surprised by the extent and rapidity of the changes in the cells.

“When I saw some of the cells in the culture dish rejuvenating I couldn’t believe it. These old cells were looking like young cells. It was like magic,” she said. “I repeated the experiments several times and in each case, the cells rejuvenated. I am very excited by the implications and potential for this research.”

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Putting the French paradox to work

In fact, this anti-aging power the scientists found in resveratrol is the secret behind the French Paradox – the reason the French can eat a diet loaded with fat and smoke like chimneys and still live longer and keep a healthier heart than most of us Americans…

They drink wine with most meals and since the skin of red grapes is packed with resveratrol, they’re getting a huge dose of anti-aging goodness with every glass.

The good news is… There is a way for us to catch up to the French without even opening a bottle…

You can add resveratrol to your diet by eating more peanuts, pistachios, blueberries, cranberries and even dark chocolate (watch the sugar, though). And nutrients from whole food sources are usually better absorbed by the body and should be your first line of defense.

If you don’t think you can get enough that way, consider a simple resveratrol supplement.

Sources:

1. Old human cells rejuvenated in breakthrough discovery on ageing — University of Exeter

The post The antioxidant that combats aging and makes old cells new again appeared first on Easy Health Options®.

Basically, it comes down to the fact that even though the people of France consume a diet high in cholesterol and saturated fats on a daily basis (think eggs, butter, cream, rich cheeses, and pates), they appeared to have a very low incidence of heart disease and death due to heart-related problems.

The theory came about in the 1980s, but more recent research throws a lot of questions at it. Apparently folks in Finland consume fat and cholesterol at about the same rate as the French but have a rate of heart attack that’s five times higher.

We’ve learned there are good and bad fats and balance in diet is important.

But a lot of experts felt the French secret had to do with the habit of consuming wine with most meals — specifically red wine.

Why is that?

Because red wine is packed with an antioxidant known as resveratrol.

And, studies have backed up this belief…

Heart-healthy phytonutrient

A review of 159 studies found that resveratrol has the power to:

#1 – Enhance N-0 availability

Nitric oxide or N-O helps to dilate your blood vessels allowing blood to flow freely and lowering blood pressure.

And, the studies show that resveratrol enhances the bioavailability of nitric oxide by improving endothelial function so that it can do its job.

#2 – Protect against atherosclerosis

Atherosclerosis is a hardening or thickening of the arteries that blocks blood flow and drastically increases your risk of heart attack and stroke.

Yet, the studies show that resveratrol could modify the lipid profile that leads to atherosclerosis, by decreasing plasma triglyceride and LDL-cholesterol levels, and by increasing HDL-cholesterol.

And, yes…

That means that resveratrol could be the key to optimizing your cholesterol too.

#3 – Guard against stroke

The studies also discovered that resveratrol could protect against ischemic stroke and even limit the damage they cause.

The research using rat models found that resveratrol helps to maintain endothelial function and keep cells viable despite oxygen deprivation as well as decreases brain damage and inflammation, and preserves blood-brain barrier function.

It even reduced the size of the stroke or infarct seen.

 #4 – Decrease blood clots

And, that’s not all…

The studies also found that resveratrol can prevent platelets from aggregating to cause blood clots and could reduce the damage of heart attacks and reduce arrhythmias (irregular heartbeat).

What is Resveratrol?

What is this amazing heart-healthy resveratrol exactly?

Resveratrol is part of a group of compounds called polyphenols that act like antioxidants, protecting the body against damage..

As you can imagine, it’s found abundantly in the skin of red grapes (and therefore red wine) as well as blueberries, mulberries, cranberries, pistachios, and raw cocoa.

But of late, there has been so much research painting even moderate alcohol consumption — including wine — in a negative light as far as our health is concerned.

That’s why I choose to take a resveratrol supplement instead to put the French Paradox to work for me.

Sources:

1. Resveratrol and Cardiovascular Diseases — Nutrients
2. What about the French Paradox — Nutrition Facts.org
3. What Is Atherosclerosis? — WebMD

The post Leveraging the French paradox for heart protection appeared first on Easy Health Options®.

By now you have probably read a lot about free radicals and how they are largely responsible for the disease and aging process.

That’s because free radicals literally break down healthy cells — killing and mutating them. That’s how you can end up with atherosclerosis, arthritis, diabetes, neurodegenerative disorders, and even cancer.

You can try your best to avoid them by reducing your exposure to pollution, toxic metals, alcohol, cigarette smoke, radiation, and chemicals. However, your own body produces free radicals during oxygen metabolism.

And, of course, you can try fighting them, too — with antioxidants you’ll find in high ORAC foods, including dark chocolate, green tea, and coffee (or supplements). ORAC (Oxygen Radical Absorbance Capacity) is the measurement by which a food’s total antioxidant capacity is measured. The higher the ORAC score, the stronger at fighting off free radicals.

Read: 12 symptoms of a free-radical attack

But, according to my colleague, Dr. Mark Wiley, “When there is an imbalance in the production of free radicals from the metabolism of energy from the air you breathe, oxidative stress is the result. This is usually countered with antioxidants, but there is often a deficit of antioxidant power in relation to an excess in free radicals.”

So, if this is the case, what else can you do overcome the free radicals destroying your body and your health?

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Zinc to the rescue

The reason certain foods score high on the ORAC scale is that they are polyphenols (plant substances). Dark chocolate’s antioxidant power stems from cocoa beans; coffee from coffee beans; and of course, tea, from tea leaves.

Within polyphenols are hydroquinone groups — and some interesting new research shows that the trace mineral zinc activates the hydroquinone group to provide natural protection against superoxide — the free radical produced during cell respiration (part of oxygen metabolism) that damages cells and even DNA.

On its own, the hydroquinone groups aren’t able to clobber sinister superoxide. But when combined with zinc, a metal complex is created that mimics a superoxide dismutase enzyme (SOD). And it’s these enzymes that are powerfully effective at protecting your body from the degradation caused by free radical oxidation.

Previously, the function of SOD enzymes has been spurred using metals such as manganese, iron, copper or nickel. Zinc is a preferable catalyst, however, because if too much metal is used, not only can it be toxic, but can have the opposite effect: creating more oxidative stress instead of fighting it.

Zinc-infused high ORAC foods?

Discoveries like this often open-up the door to ideas about new health products.

In this case, the researchers surmised that it’s certainly possible that coffee, tea or chocolate could one day be infused with zinc. Perhaps even combination supplements made of antioxidants and zinc will hit the market.

These aren’t bad ideas. But zinc is already readily available in supplement form, and the long list of powerful antioxidant foods includes so many great tasting foods, I have a better idea…

Anytime you enjoy your favorite cup of tea, coffee or a dark chocolate bar, or your favorite antioxidant supplement, like resveratrol, take a zinc supplement afterward. Consider it a little insurance that your favorite antioxidant-rich foods have some extra backup to fight the onslaught of free radicals working against you.

Sources:

1. Free Radicals: Properties, Sources, Targets, and Their Implication in Various Diseases — Indian Journal of Clinical Biochemistry

The post The simple supplement that unleashes powerful antioxidant protection appeared first on Easy Health Options®.

I know I feel like that often, but some days are better than others. I still exercise and enjoy being active, but I’m not going at it quite as hard as I did in my 20s.

That’s not to say I’m giving in to age. I believe the adage, “move it or lose,” to be 100 percent true, and that’s why I have every intention of exercising well into my 90s.

But sometimes, your body can work against you. That’s why when I read about the discovery of a natural compound reported to help preserve motor function and slow age-related muscle decline, I was all in…

Resveratrol versus metformin

A study, published in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences, delved into the action of two compounds and their effect on aging muscle fibers and neuromuscular junction synapses — which are essential for voluntary movement.

According to Gregorio Valdez, an assistant professor at the Virginia Tech Carilion Research Institute, “Gait, balance issues, and impaired motor coordination contribute to health problems, accidents, lack of mobility, and a lower quality of life. We work on identifying molecular changes that slow down motor deficits that occur with aging.”

The two compounds they studied were quite different. The first was resveratrol — a natural compound you may have heard of that is found in the skin of grapes and red wine and is packed with healthy antioxidants.

The second was metformin — a drug used for diabetes that has also been extensively studied for its association with longevity in mouse models.

Read: I took metformin for a week and this is what happened

The scientists had previously discovered that optimum diet and exercise can protect neuromuscular junction synapses from the wear and tear of aging and they wanted to see if either of the two compounds could duplicate the effects without diet and lifestyle changes.

The researchers studied two-year-old mice — generally considered to be “old” — and treated them with the compounds for one year, paying particular attention to the neuromuscular junctions.

And, they found that resveratrol was the clear winner — having similar beneficial effects as diet and exercise (but without the work).

In fact, they found that while metformin slowed the rate of muscle fiber aging, the drug did not significantly affect aging of neuromuscular junctions.

Resveratrol on the other hand both preserved those aging muscle fibers and helped to protect the synapses from the negative effects of aging.

So, while the scientists were excited by both discoveries, it’s obvious to me that resveratrol is the way to go since unlike metformin, it works at both levels and is a natural compound, not a prescription drug with multiple side effects.

Fight aging with antioxidants and exercise

So, is it time to crack open a bottle of wine to protect your motor function?

According to the scientists, the answer is no.

That’s because wine has a relatively low resveratrol content, so it wouldn’t provide the massive neuroprotective benefits seen in the study. Plus, with all the conflicting information about the benefits and harms of alcohol, you don’t want to risk drinking too much.

And don’t give up exercising. Even though the benefits from resveratrol in this study were positive without exercise as a component, can you imagine how much better exercise with resveratrol could be for you?

Now, here’s where it gets sticky….

The scientists also say that even though the study results were so conclusive, they wouldn’t necessarily recommend taking resveratrol.

Why?

Well, they plan to do more studies to try to isolate the particular compound in resveratrol that delivers such amazing results.

And, we all know what that means don’t we?

They want to make a drug they can sell for millions that, unlike the natural compound, will be made with synthetic chemicals and come with its own laundry list of side effects. At least that’s what history tells me.

As for me, I’ll stick to supplementing resveratrol.

Sources:

1. Resveratrol preserves neuromuscular synapses, muscle fibers in aging mice — Virginia Tech

The post The best nutrient to preserve your muscle coordination appeared first on Easy Health Options®.

But what if the most powerful antioxidant is in the bedroom, not the kitchen?

That would be an interesting twist! Especially if you’ve been trying to fend off disease-causing free radicals through what you put on our plate.

Now, don’t get me wrong, eating healthy will always be a fabulous way to get enough antioxidants. But a recent study shows that sleep could play an antioxidant role in your body too.

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More sleep means less oxidative stress

It’s no secret that getting plenty of sleep is good for you. But researchers may have figured out exactly why…

A new study from researchers at Columbia University found that sleep could act as an antioxidant.

The study was inspired by the theory that sleep is essential for health for all animals, everything from humans to fruit flies. Animals that don’t sleep as much pay the price with poor health, faster aging etc.

To see if their theory was correct, Columbia researchers examined fruit flies genetically altered to sleep less. And they found that fruit flies that weren’t getting enough shut-eye, shared something in common — they had more oxidative stress. Researchers also checked to see if increasing sleep reduced oxidative stress in fruit flies. And, sure enough, it did.

As you probably know, oxidative stress happens when too many free radicals accumulate in your body and damage your cells. Antioxidants can prevent oxidative stress. And since sleep appears to prevent oxidative stress too, it’s technically an antioxidant.

Who would’ve thought? You’ve been spending all that money on organic produce so you get enough antioxidants when you could’ve just slept a few more hours?

In all seriousness though, this study provides a hint why sleeping enough helps reduce your risk of cancer, Alzheimer’s, Parkinson’s and many other diseases.

How to get more antioxidants in your sleep

Now, clearly, we need more research (in humans, not fruit flies) before we know for sure that sleep is an antioxidant.

But the health benefits of getting a good night’s sleep are so scientifically proven that there’s no need to wait. Commit yourself to a solid sleep schedule NOW. You won’t regret it.

To make sure you’re sleeping well night after night, you can practice something called sleep hygiene, a collection of habits that sets you up for a successful night’s sleep.

Here are a few sleep hygiene tips that can keep you snoozing soundly every night:

• Keep your sleep schedule consistent. Go to bed and wake up at the same time most nights.
• Keep the temp comfortable and the room dark.
• Steer clear of big meals, caffeine, nicotine, and alcohol before bedtime.
• Stay away from melatonin-stealing digital screens at least two hours before bed.
• Do something relaxing before bed, like Yoga, meditation, or reading.
• Exercise during the day, but not close to bedtime.

Sources:

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Foods and nutrients aren’t eaten in isolation. They’re eaten in unique combinations that produce different results in your body.

Certain combinations are better for your health than others. And it’s good to know which foods and nutrients boost each other’s health-giving potential, and which don’t.

For example, did you know that there’s a food that can boost the beneficial effect of probiotics?

It’s something you might not think to eat with probiotic-rich foods. But once you know exactly how this food makes your probiotics more effective, I’m sure you’ll consider snacking on this power pair in the future…

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Double your health benefits with antioxidants and probiotics

If you live in the southern U.S., then one of your favorite summer dishes is probably fried green tomatoes. They’re delicious. They’re (somewhat) healthy. Heck, they inspired a whole movie.

But what about fried tomato sauce?

A new study shows that a bit of fried tomato sauce could be the secret to getting more benefits from your probiotics.

Researchers from the Technical University of Valencia in Spain found that several antioxidants in tomatoes (including lycopene) help probiotics survive the digestive process. They also found that the more antioxidants available to the digestive tract, the more efficiently it absorbs probiotics.

Researchers tested the effect of both raw and fried tomato sauce with a common probiotic called Lactobacillus reuteri. But they found that fried tomato sauce did a better job of pumping up the probiotic power.

So, it seems, antioxidants and probiotics make for an unstoppable pair when it comes to maintaining good health. That means you may want to eat this dynamic duo together more often!

Probiotic-antioxidant pairings to add to your diet

Now that you know how good this nutrient combo is for you, how are you going to fit more antioxidant-probiotic food pairings into your diet?

Based on the results of this study, you could try some probiotic-packed sourdough bread topped with a bit of tasty fried tomato sauce. Or follow a delicious pasta meal (with fried tomato sauce) with yogurt for dessert. Of course, if tomatoes aren’t your thing, there are plenty of other probiotic-antioxidant food pairings you can try, like:

• Yogurt and berries
• Miso soup with green chard, spinach or kale
• Dark chocolate and yogurt
• Sauerkraut on salad
• Tempeh on salad
• Tempeh in a veggie stir fry
• Olives (They’re filled with probiotics and antioxidants!)
• Kombucha (Another way to get your probiotics and antioxidants in a neat little package)
• Pickles (One more antioxidants-probiotic superfood)
• Cottage cheese and peaches
• Apple cider vinegar and honey

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It’s nothing complicated. No prescriptions, creams or expensive procedures. It’s getting the right nutrients.

In fact, if you want to avoid the pitfalls of aging and disease for as long as possible, you need to focus on two nutrients:

Probiotics and antioxidants.

You hear about these healthy nutrients all the time because they are potent disease fighters. But they’re also your best weapons against aging. Why?

Well, by keeping your gut health in order and fending off free radicals, science shows this potent pair may have the unique power to protect you from aging and disease while adding some serious years to your life.

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The anti-aging power of probiotics and antioxidants

Scientists at McGill University found that the combination of probiotics and an antioxidant supplement called Triphala protected fruit flies from disease and aging while increasing their lifespan by 60 percent.

The fruit flies that took this probiotic-antioxidant combo had fewer signs of aging, including less insulin resistance, inflammation and oxidative stress. They also lived 26 days longer than fruit flies who didn’t take these two nutrients.

Now, 26 days may not sound like a lot to you. But considering fruit flies only live an average of 40 to 50 days, 26 days is a pretty big deal.

Researchers went into this study knowing that probiotics encourage a healthy microbiome, which decreases the risk of chronic disease. They also knew that antioxidants are proven to fight oxidative stress, inflammation and aging. But even they didn’t realize how powerful the two would be in combination.

“At the onset of this study, we were hopeful that combining Triphala with probiotics would be at least a little better than their individual components in terms of physiological benefit, but we did not imagine how successful this formulation would be,” said Susan Westfall, lead author of the study and postdoctoral fellow at the Icahn School of Medicine at Mount Sinai in New York, USA.

I know what you’re thinking… who cares about fruit flies? What about humans?

Well, even though fruit flies seem like a vastly different species than us, their biochemical pathways match ours by about 70 percent. So, they respond to nutrients in very similar ways.

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Getting antioxidants the ancient way

Popping a probiotic pill or eating more fermented foods seems simple enough. But what about antioxidants? Should you take a supplement? Eat antioxidant-rich foods? Or both?

Well, in this study, researchers gave fruit files a supplement called Triphala. It’s a traditional Ayurvedic herbal formulation that contains fruits from the Indian plants amalaki, bibhitaki and haritaki.

It’s packed with flavonoids and polyphenols, plus gallic acid, ellagic acid and chebulinic acid. That’s a lot of antioxidant power. All those antioxidants may be why it’s used to treat everything from asthma to obesity to inflammation to cancer.

Triphala supplements are easy to find and not very expensive. Plus, Triphala’s been used by people for over 1,000 years. It’s one of the longest-used herbal remedies around, and it’s pretty safe. Some people have minor gastrointestinal reactions, but overall, it’s well-tolerated. So, give it a try if you’d like.

One more thing… another recent study found that antioxidants can help probiotics survive digestion and boost their beneficial effect. So, there’s more than one reason to pair Triphala (or another source of antioxidants) with your daily probiotics.

Sources:

1. The secret to longevity is in the microbiome and the gut — MedicalXpress. Retrieved June 2, 2018.
2. Westfall, et al. “Longevity extension in Drosophila through gut-brain communication.” — Scientific Reports, 2018.
3. Triphala — Memorial Sloan Kettering Cancer Center. Retrieved June 2, 2018.
4. What Is Triphala? — Healthline. Retrieved June 2, 2018.

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In the realm of science and medicine, things move rapidly. Small discoveries happen almost daily and huge discoveries can change the course of human health for decades. This was the case within the past fifteen years regarding inflammation.

System-wide damage caused by inflammation had never been understood by mainstream science before and it tore apart many established “written in stone” theories about how our bodies work.

When researchers realized the extent of cellular damage caused by a normal and necessary biological process called oxidation, it answered so many questions (and created countless new ones). A byproduct of oxidation are free radicals (reactive oxygen substances) that result in oxidative stress (an incredible amount of system-wide inflammation).

Oxidation leads to free radicals and free radicals lead to inflammation. By now you know that inflammation leads to disease.  It is the root cause behind so many conditions and symptoms that it can be overwhelming to consider.

Not only can inflammation worsen a condition you already have, it can cause disease on its own.  Every major epidemic known to affect mankind has an element of inflammation involved — heart disease, cancer, diabetes, obesity, mental illness, dementia, and so much more!

Once oxidation was understood, experts set out to find the opposite and discovered antioxidants.  Healthline explains these compounds in easy to understand terms, “Antioxidants are molecules that fight damage by free radicals, unstable molecules that can harm cellular structures.  Antioxidants do this by giving electrons to the free radicals and neutralizing them.”

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The antioxidant answer

Antioxidants are found most potently in natural, whole foods. That’s why your daily diet being varied (and nutrient-rich) is so important.

Is consuming more natural antioxidants all you need then?  Not exactly. While adding more berries, dark chocolate, nuts, seeds, fatty fish, leafy greens, and so on is excellent for your body and long-term health, simply adding them to your diet isn’t all it takes to control inflammation.

Fighting all oxidation isn’t the best health strategy.  This simple truth may also explain why much of the research to date on antioxidant foods is inconclusive.

Oxidation: The good and the bad

New scientific research has confirmed that not all free radicals are the same. It’s the same with inflammation…

On one hand, it can tear your body apart at the cellular level when it goes on and on unchecked.  On the other hand, your body enlists inflammation to kill bacteria, viruses, parasites, and so much more.

Now, the free radical that causes the most damage biologically is called the hydroxyl radical.  It’s formed by equal parts hydrogen and oxygen. While antioxidant consumption stimulates an enzymatic reaction that helps keep hydroxyl under control, this method can’t eliminate it.

There are other free radicals in your body that are part of a signaling defense mechanism called REDOX.  This is your body’s internal way of controlling free radicals.

Hydroxyl is not part of the helpful REDOX signaling pathway. In fact, this particular free radical serves no purpose at all other than to damage the tissues inside you day after day. To make matters worse, nothing is immune from a hydroxyl attack.

How do you get rid of the hydroxyl radicals without impacting the REDOX pathway that your body needs to survive? The answer ended up being surprisingly simple.

You use the most common substance in the universe: HYDROGEN.

Molecular hydrogen: The antioxidant you didn’t know you needed

More than 90% of the atoms that exist are made of hydrogen.  It represents more than two-thirds of the mass of the human body. It determines our pH and is a fantastic method of getting rid of hydroxyl radicals!

Molecular hydrogen consists of two hydrogen atoms. The benefits of molecular hydrogen are starting to hit the mainstream as a powerful medical treatment.

I’m fascinated by the concept and the possibilities. The  tissues in your body rapidly absorb the tiny atom. It’s gentle enough not to negatively impact the REDOX pathways but powerful against specific radicals that are destroying you on the cellular level.

The journal Nature Medicine first published molecular hydrogen results in 2007 and in the years since, more than 300 additional articles have been written in legitimate scientific journals confirming the initial results.

Molecular hydrogen has been proven time and time again to have measurable benefits against almost 40 diseases and disorders that plague the human condition.

Best news of all… patients utilizing the benefits of molecular hydrogen have reported no negative side effects. A powerful vacuum of dangerous free radicals that doesn’t harm the healthy cells inside you or interrupt the free radicals you need in the REDOX pathway?

The chain reaction of molecular hydrogen on the human body

• Fights oxidative stress specifically caused by hydroxyl radicals
• Ramps up metabolism
• Body-wide reduction of inflammation
• Improve glucose metabolism (excellent for diabetics!)
• Boosts the basic functions of the heart (coronary perfusion)
• Energizes the immune system for better healing
• Helps heal tissue ravaged by chemotherapy and radiation therapy
• Regulates gene expression
• Supports production of ATP (the energy source of your mitochondria)
• Stimulates your body’s antioxidant mechanisms

Though there have been no human studies yet, the effect of molecular hydrogen on lab rats with Parkinson’s and Alzheimer’s has been promising. I can’t wait to see more in this area in the coming years! Neurodegenerative diseases are a growing epidemic and it would be wonderful to see real progress made in treating them within my lifetime.

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How to use molecular hydrogen

There are several methods of consuming molecular hydrogen…

• Inhaling the gas
• Drinking hydrogen-infused water
• Soaking in a hydrogen infused bath
• Injecting hydrogen saline into the veins
• Stimulating bacteria growth in the intestinal tract that produce hydrogen
• Using hydrogen drops in the eyes.

I’ve been fortunate enough to meet the incredible scientists who started who harnessed the power of molecular hydrogen. They specialize in the science of water and have manufactured what I consider is the most simple and effective delivery system of molecular hydrogen benefits on the market.

It’s so easy and simple, just take one hydrogen tablet, you drop into a bottle of water, seal until it dissolves, and drink the water. That’s it. That’s all you have to do. Once a day is enough to duplicate the incredible results achieved in other hydrogen therapies.

Yes, it’s that easy! Simply drink one bottle of hydrogen-infused water each day to get the powerful and scientifically proven benefits of molecular hydrogen!

The best part is that your body is already made of two-thirds hydrogen. It’s a natural substance that your body recognizes and understands. There have been zero side effects reported by those who take it or the scientists who study it. It processes it instantly, flooding your system with a safe – biologically compatible – dose of energy and hydroxyl radical fighters.

Molecular hydrogen is a simple, natural, and effective antioxidant you need in your life.

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