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Active ingredient in psychedelic tea puts the brain in a “dream-like state,” shows promise as treatment for psychiatric disorders
( Natural News ) A potent compound in psychedelic tea can make you “dream while awake,” potentially opening new opportunities for treating psychiatric disorders.
In a study published in Scientific Reports , an international team of researchers found that dimethyltryptamine (DMT) in ayahuasca tea can induce a rhythm of oscillating “delta” and “theta” waves in the brain, similar to the wave pattern during dreaming. People on DMT go through immersive dream-like experiences that feel “more real than real.”
“We found a nice parallel between what happened in the DMT experience and the dream experience,” said Christopher Timmermann, a psychedelics researcher at Imperial College London and the lead author of the study.
The researchers are conducting more studies to learn more about DMT’s effects on the brain and whether the compound can be used for treating mental illness. Brainwave changes when exposed to DMT
DMT is a natural psychoactive compound found in the chacruna shrub ( Psychotria viridis ) and the vine ( Banisteriopsis caapi ). Both plants are used to make ayahuasca , a popular South American brew with potent psychedelic properties. This potent drink is often used by traditional healers to treat physical, spiritual and mental problems. Studies show that ayahuasca helps reduce depression , stress and anxiety .
DMT users often report feeling “completely and radically immersed” in an altered reality. They experience significant emotions and assign great meaning to this experience.
“It feels more real than real,” Timmermann told LiveScience .
Timmermann and his team wanted to find out what happens in the brain when exposed to DMT. They asked 13 healthy adults to take a dose of the compound while getting an electroencephalogram to measure their brainwaves. Each volunteer received both an intravenous dose of DMT and a placebo.
The psychedelic kicked in immediately and wore off in just 20 minutes. During that period, the researchers observed a decrease in alpha waves — the regular oscillations in brain activity that are common during conscious, resting state. Overall electrical activity in the brain also became chaotic, which is the opposite of what happens during dreamless sleep or a coma, when brain activity becomes highly predictable.
These effects are commonly seen in people on other psychedelics, including LSD and psilocybin. But unlike these substances, DMT caused additional changes in brain activity. The compound triggered rhythmic oscillations of delta and theta waves, both of which have greater amplitude and slower frequency than alpha waves. This pattern mimics what happens during rapid-eye-movement sleep — the phase of sleep where the most vivid dreams occur.
“The changes in brain activity that accompany DMT are slightly different from what we see with other psychedelics, such as psilocybin or LSD, where we see mainly only reductions in brainwaves,” said Timmermann . Psychedelic makes you dream with your eyes open
The participants reported their experience by the minute while DMT was active in their bodies. Their reports indicated that brainwave changes corresponded with the intensity of their experience. As alpha waves dropped and brain waves became more chaotic, the participants’ hallucinogenic experience grew increasingly intense.
“From the altered brainwaves and participants’ reports, it’s clear these people are completely immersed in their experience — it’s like daydreaming only far more vivid and immersive, it’s like dreaming but with your eyes open,” said Timmermann. (Related: The psychedelic nectar from the Himalayan cliff bee can make you hallucinate while healing you .)
It’s still unclear why psychedelics like DMT create highly emotional experiences. Preliminary research showed that these potent substances affect parts of the brain involved in emotions, such as the amygdala and hippocampus, but more studies are needed.
The researchers plan to perform more studies to examine DMT’s effect on different regions of the brain and explore its therapeutic potential. “Physiologically, DMT is very safe and the toxicity profile is quite good,” said Timmermann.
Learn more about alternative treatments for mental illness at Mind.news .
Sources include:
Resveratrol found to fight effects of a high-fat diet and Alzheimer’s
People all over the world are getting heavier, mainly because they’re consuming too many calories that are derived from saturated fat.
One of the side effects of this global obesity problem has been an increase in metabolic and brain disorders. In fact, growing evidence suggests consuming a high-fat diet raises the risk of Alzheimer’s disease and other forms of cognitive impairment.
It’s not clearly known how high-fat diets act on the human brain to contribute to the development of Alzheimer’s, but researchers are striving to shed light on this phenomenon. In the process, one team has discovered that a polyphenol well-known for its heart benefits may also help protect brain function… Resveratrol and cognition
A recent study looked into the effects of a high-fat diet in healthy mice and mice genetically modified to model Alzheimer’s disease and found that resveratrol helped defend against neurodegeneration and Alzheimer’s.
The Barcelona-based researchers found resveratrol protected mice against memory loss induced by a high-fat diet and prevented memory loss in the Alzheimer’s mice. The nutrient also reduced amyloid plaques and tau neurofibrillary tangles, both of which are manifestations of Alzheimer’s disease.
The Researchers analyzed the molecular pathways involved in the progression of Alzheimer’s disease development resulting from high-fat diet-induced metabolic stress. Over 16 weeks, they fed healthy and Alzheimer’s mice a control diet, a high-fat diet, or a high-fat diet supplemented with 0.1% resveratrol. In a previous study, this resveratrol dose demonstrated the ability to protect against Alzheimer’s disease development in a neurodegenerative disease mouse model, as well as enhance cognition in healthy mice. Both sets of mice were fed a typical non-high-fat diet in the earlier study.
In the Barcelona study, both the healthy and Alzheimer’s mice consuming the high-fat diet exhibited behavioral and psychological symptoms of dementia, including anxiety and neophobia, an extreme or irrational fear or dislike of anything new or unfamiliar. The high-fat diet also worsened memory function in healthy mice. Peak ResV+ Superfruits ™
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In the Alzheimer’s mouse model, a high-fat diet was shown to cause increases in amyloid burden in brain areas critical to learning and memory such as the cerebral cortex, amygdala and hippocampus. The high-fat diet also aggravated tau pathology in both healthy and Alzheimer’s mice, with an increase in pTau occurring in the cerebral cortex.
According to the researchers, the data suggest that resveratrol can correct the harmful effects of a high-fat diet on the brain and may be a potential therapeutic agent against obesity-related disorders and Alzheimer’s disease pathology.
Resveratrol, a polyphenol found in grapes, berries and other dietary sources, has shown antioxidant, anti-inflammatory, neuroprotective, and longevity-promoting properties. Resveratrol also mimics the benefits of restricting dietary calories, one of the most effective mechanisms for extending lifespan and delaying age-related diseases in experimental animals. It does this by releasing the same proteins — sirtuins — as released by dietary caloric restriction. Getting the benefits of resveratrol
As we’ve noted in previous issues , polyphenols like resveratrol are natural antioxidants that prevent the inflammation that can lead to heart disease and other chronic conditions. They also raise the level of helpful bacteria in our gut while reducing harmful bacteria.
You can obtain resveratrol by consuming foods like red wine, dark chocolate, blueberries, strawberries, cranberries, peanuts and pistachios. Supplementation is also a good way for you to make sure you’re getting enough resveratrol.
Resveratrol is rapidly absorbed by the body, which is good for utilization. The flip side of this is that the body quickly metabolizes resveratrol, so you may want to take doses in both the morning and evening to ensure you’re keeping your resveratrol levels up.
Editor’s note : While you’re doing all the right things to protect your brain as you age, make sure you don’t make the mistake 38 million Americans do every day—by taking a drug that robs them of an essential brain nutrient! Click here to discover The Cholesterol Super Brain !
Sources:
Resveratrol confers neuroprotection against high-fat diet in a mouse model of Alzheimer’s disease via modulation of proteolytic mechanisms — The Journal of Nutritional Biochemistry
Carolyn Gretton is a freelance writer based in New Haven, CT who specializes in all aspects of health and wellness and is passionate about discovering the latest health breakthroughs and sharing them with others. She has worked with a wide range of companies in the alternative health space and has written for online and print publications like Dow Jones Newswires and the Philadelphia Inquirer.
Alzheimer’s Disease and the Neuroscience of Aging
Alzheimer’s disease, the most common cause of dementia, is the result of abnormal changes in the brain that lead to a precipitous decline in intellectual abilities and changes in behavior and personality. As the primary Federal agency responsible for research on Alzheimer’s disease, the NIA leads national efforts to gain greater understanding of the biological mechanisms underlying Alzheimer’s disease and to develop preventive measures and treatments based on research findings. Tragically, as many as four million Americans now suffer from Alzheimer’s disease, 3 and the predicted explosive growth in the number of people living to 85 years and older, persons most at risk for dementia, lends an urgency to this research. Although the early signs of Alzheimer’s disease involve mild forgetfulness, the progressive dementia ultimately leaves patients incapable of caring for themselves. Behavior changes may cause patients to become agitated, sometimes to the point of causing harm to themselves or others. Alzheimer’s disease devastates its victims and profoundly affects the millions of family members and other loved ones who provide most of the care for people with this disease. Alzheimer’s disease also necessitates formal services at substantial cost to individuals and public programs, estimated at greater than $100 billion per year. 4 While much remains to be done, research progress has been accelerating rapidly, bringing the field to the threshold of prevention trials. Story of Discovery—Progress in Understanding Alzheimer’s Disease
In 1906, Dr. Alois Alzheimer described a patient, Auguste D., who experienced a four-year progressive decline into dementia and then died at age 55. Alzheimer’s postmortem study of Auguste D.’s brain revealed two striking pathological findings—neuritic plaques and neurofibrillary tangles. Decades later, these lesions, recognized as hallmarks of Alzheimer’s disease (AD), are the focus of a vigorous research effort to understand the underlying causes of dementia in late life and to develop compounds that will prevent the disease or block its progress.
For years, evidence has burgeoned about the protein fragment beta-amyloid in AD pathology. Beta-amyloid is the primary component of neuritic plaques, along with inflammatory cells and other insoluble filamentous proteins that can contribute to neuronal damage. An early and consistent feature in the AD brain, beta-amyloid surrounds brain cells (neurons) in regions of the brain involved in memory and cognition. Beta-amyloid peptide is derived from a much larger protein called the amyloid precursor protein (APP). The discovery in 1990 of a genetic mutation on chromosome 21 that ties APP to AD was the first real indication of a link between beta-amyloid production and the pathology of the disease. This mutation is associated with a rare form of early-onset, familial AD. Two other genes that cause early-onset AD were identified in 1995, presenilin-1 on chromosome 14 and presenilin-2 on chromosome 1. The proteins produced by the presenilin genes are tied to beta-amyloid by the discovery that the AD-linked mutations in these genes are associated with increased production of beta amyloid. A defect in any one of these three genes can cause AD, accounting for approximately 50% of the inherited early-onset cases, or as few as 10% of persons with AD.
For most individuals, however, susceptibility to AD is more complex, and its genetic component probably involves more than one gene. The only accepted risk factor for the common, late-onset form of AD is ApoE4, a variant of the ApoE gene on chromosome 19. ApoE4 accounts for approximately 50% of the genetic effect in the development of late-onset AD. Recent findings suggest that ApoE is critical for promoting beta-amyloid deposition in neuritic plaques. This and other evidence help define beta-amyloid as a prime target for intervention in the cascade of events that initiate neuronal degeneration.
An important recent advance in AD research was the generation of transgenic mice expressing the mutant forms of human beta-amyloid associated with early onset AD. These mice develop amyloid plaques with similarities to those observed in AD patients, providing for the first time a candidate mouse model of this disease. This year, scientists at the Elan Corporation immunized young beta-amyloid transgenic mice with a synthetic form of beta-amyloid found in plaques and succeeded in preventing almost entirely the deposition of beta-amyloid in mouse brains and reducing other features of disease compared with controls. Older transgenic mice vaccinated at 11 months also had a considerable reduction in amyloid deposition at 15 and 18 months when compared with controls. Although the relevance of this model to human disease remains uncertain, these results raise the possibility of immunization as a treatment or perhaps a prophylactic measure against AD.
The role of neurofibrillary tangles, the second characteristic lesion of AD, has also been the subject of recent research advances. Found in the same areas of diseased brains as plaques, but inside neurons, tangles are the wreckage of the cell’s internal structural support and nutrient transportation system. In healthy cells, microtubules are formed like train tracks—long, parallel rails stabilized by “railroad ties” consisting of the protein tau. In AD and in some other dementias, the altered tau can no longer hold the microtubule “tracks” together, causing the transport system to collapse. The tau itself twists into paired helical filaments, like two threads wound around each other. Disruption of the microtubule assembly can lead to cell death. Tau also has long been associated with nerve cell destruction. Although evidence correlates the formation of tangles and the loss of neurons in the part of the brain most affected by AD with increased severity of dementia, until recently there was no evidence that changes in tau protein could directly initiate neuronal degeneration. This changed radically in 1998 when teams of researchers linked several tau mutations on chromosome 17 to inherited dementias characterized by AD-like brain tangles and nerve cell destruction. Now, after years of multinational research on families affected by rare dementias, there is hard evidence that tau can play a primary role in causing at least some cases of neurodegenerative disease. These findings confirmed that mutations in tau alone can lead to dementia. These advances offer new directions for exploring treatments for these dementias, perhaps […]
Propionic acid (PPA) in processed foods may be associated with autism spectrum disorder
( Natural News ) A recent study has shed light on another possible cause of autism: processed foods . In their report, researchers from the University of Central Florida explored the possible role of the gut microbiome in developing autism spectrum disorder (ASD), a lifelong neurological and developmental disorder that begins in childhood.
Published in Scientific Reports , their study revealed that exposing neural stem cells to high levels of propionic acid (PPA), a preservative found in processed bread and cheese, led to brain inflammation, altered neural connectivity and overproduction of glial cells . These conditions are considered markers of ASD.
Overall, their findings suggest that exposure to PPA triggers adverse changes in the brain, as seen in patients with autism. The results also strengthen the association between gut microbiota and ASD. Exposure to PPA triggers gliosis and other precursors of ASD in developing fetal brain
Earlier studies suggest that the gut microbiome is implicated in the development of ASD. For one, patients with ASD are known to have unique gut bacteria, including Clostridia , Bacteroidetes and Desulfovibrio .
These bacteria ferment fibers in the gut and produce short-chain fatty acids, such as butyrate (BA), acetate (AC) and propionate (PPA). PPA is universally used as a preservative in processed foods.
Increased PPA production by gut microbiota is thought to be beneficial for the prevention of diabetes and obesity. But excessive amounts of PPA can also be toxic, causing impaired mitochondrial function as seen in rats exposed to the acid and in some children with ASD.
For their study, the researchers hypothesized that exposure to elevated PPA levels could trigger gliosis, an increased inflammatory profile and disturbed neural connectivity, similar to ASD.
To test their hypothesis, they exposed human fetal-derived neural stem cells to elevated levels of PPA. Their results showed that the neural stem cells underwent significant changes . For instance, there was an overproduction of glial cells.
Glial cells protect neurons and maintain homeostasis in the brain. They generally outnumber neurons by as much as 50 to one. More than that and glial cells can end up disturbing neural connectivity and affecting neural architecture, especially if overproduction occurs during the earliest stages of brain development.
Exposure to PPA also triggered the release of pro-inflammatory cytokines. Brain inflammation is said to be a hallmark of autism . (Related: Pomegranates reduce brain inflammation, helping protect against Alzheimer’s, Parkinson’s and neurological disease .)
PPA exposure also impaired neural communication and led to the reduction of neurons. The combination of these conditions affects how the brain communicates. This, in turn, can result in behaviors found in children with ASD, such as increased repetitive behaviors and impaired social communication.
PPA can be found in the gut in small amounts. But in light of these findings, the researchers also speculated that the increased consumption of processed foods containing PPA during gestation might lead to the accumulation of the acid in the maternal gastrointestinal tract.
PPA may then cross the semipermeable placental barrier and disturb fetal brain development by causing the overproduction of glial cells, triggering the release of pro-inflammatory cytokines and disturbing neural connectivity. These effects may then translate to neurological conditions like ASD in early childhood.
While these findings are far from being conclusive, there are good reasons to suggest that the gut-brain axis is a potential culprit in the onset of ASD, the researchers wrote.
This is the first study of its kind to link PPA exposure to markers of ASD, including the overproduction of glial cells, increased inflammatory profile and disturbed neural connectivity. The researchers plan to conduct an in vitro experiment on mice to see if a PPA-rich maternal diet will cause autism in their offspring.
Learn more about how the gut microbiome influences brain health and development at Brain.news .
Sources include:
Nature.com
Nourishing Superfoods To Add To Your Diet This 2021
The “new year, new you” mantra only works if you actually do something differently.
This applies to the food you eat, and while it’s easier to give up and let go after the dumpster year we’ve just had the pleasure of dealing with, we’re all about emerging healthier and better than ever before.
Which is why we’re particularly excited about the best superfoods in 2021. Now that there’s a bigger focus on nutrition, these picks are all about eating smart, especially when they’re generously loaded with antioxidants, vitamins, and minerals that would be otherwise hard to find in a daily diet.
Here are the superfoods that we’ll be adding to our plates this 2021. Breadfruit
Breadfruit. (Image: MDPI) Although long a traditional staple crop for people living in tropical and South Pacific countries, breadfruit has only started to be earmarked as the next superfood following extensive research. Either eaten on its own or dried and ground into a gluten-free flour, the large, starchy fruit has a much lower glycemic index compared to wheat and cassava, and is a complete protein option if you’re making the switch to veganism . Besides, you’ll also get a good dose of Omegas 3 and 6, vitamin C, potassium, magnesium, calcium, and phosphorus, all essential for a healthy body. Ashwagandha
(mage: Bankim Desai/ Unsplash) This ancient medicinal herb is native to India, and has been one of the most important herbs in Ayurveda for natural healing. As an adaptogen, ashwagandha mainly helps your body manage stress, but has also been found to boost brain function, lower blood sugar levels, and alleviate symptoms of anxiety and depression. Studies have also shown that the evergreen shrub helps decrease inflammation and boosts memory, making it a supplement you should add if you’re in need of a little zen, both mentally and physically. Chickpeas
Hummus is packed with chickpeas. (Image: Nicholas Barbaros/ Unsplash) Here’s another reason to reach for that hummus . A rich source of vitamins, minerals and fibre, chickpeas offer a plethora of health benefits. Choline, for example, plays a role in regulating mood as well as the body’s metabolism, while selenium supports cognitive health. Potassium, B vitamins, iron, and magnesium have a part to play in supporting heart health too. Besides, a cup of chickpeas offers a good supply of antioxidants and almost one-third of an adult’s daily protein needs, making it just the superfood you’ll need in 2021 and beyond to get through Veganuary . Beets
Beets. (Image: Christina Rumpf/ Unsplash) If you were looking to up your game at the gym, foods rich in natural nitrates — such as beets, celery, and pomegranate — might just be your answer. These dietary nitrates are converted to nitric oxide in your body, a vital molecule that has been proven to help with exercise performance, lowering blood pressure, and improving brain function. Still, not everything with nitrates on the nutrition label would do; foods with added nitrates as preservatives, like bacon and ham, can increase the risk of cancer over time. Fermented foods
Fermented foods like kombucha are excellent superfoods. (Image: Shannon Milling/ Unsplash) If you haven’t been paying attention, the state of your body is highly dependent on the health of your gut, and probiotic-rich foods will be back under the spotlight this year. Fermented foods like sauerkraut, tempeh, kimchi, and kombucha contain plenty of good bacteria that boosts digestive health, which in turn enhances the immune system — something we could all get behind during a pandemic. Kamut
Kamut. With its deliciously nutty flavour, it’s little surprise that Kamut (otherwise known as ‘khorasan wheat’ or ‘Pharaoh grain’) has still found its way onto dinner tables even after two millennia. The ancient grain is not only an excellent source of dietary fibre and protein (one cup provides 22 percent of the recommended daily allowance for adults), but also has essential minerals like selenium, manganese, and magnesium to fight free radical damage. Kamut can be substituted for wheat flour in baked goods, cooked in a broth, or added to cereals and grain bars. Golden berries
Golden berries. You would’ve come across these golden berries as garnishes on cakes, but this tangy, yellow berry is more than just a pretty face. The fruit — native to the Andes — is chockfull of vitamins and carotenoids, which are potent antioxidants that help to prevent or slow down damage to your cells. Besides anti-inflammatory and anti-cancer effects, the berry has also been credited with protective effects on the liver, lungs, and eyes. Therefore making it on the list of our superfoods for 2021 and beyond.
(Main and featured image: Katherine Sousa/ Unsplash)
Lowering homocysteine levels can decrease risk of heart attack, stroke and Alzheimer’s
( Natural News ) Homocysteine is an amino acid produced when proteins are broken down. High homocysteine levels, called hyperhomocysteinemia, are known to increase disease risk. As a case in point, the condition is linked to heart attack, stroke and Alzheimer’s disease . High homocysteine levels and cardiovascular disease
Previous research has found that homocysteine can damage the endothelium , the tissue lining the blood vessels throughout the body. Injuries in the endothelium can accumulate and lead to atherosclerosis, or the formation of plaques in the blood vessels.
In turn, plaque buildup can partially or completely block blood flow in the arteries in the heart or brain, leading to a heart attack or stroke, respectively. For this reason, high homocysteine levels are considered a risk factor for atherosclerosis and its complications, such as coronary artery disease (CAD). CAD occurs when plaque builds up in the arteries that supply blood to the heart . It can cause chest pain , heart attack and heart failure.
In a study of more than 3,000 patients with chronic heart disease, researchers found that high homocysteine levels were associated with 2.5 times higher risk of coronary events, or adverse events caused by disease processes affecting the coronary arteries. Moreover, each 5 micromoles per liter increase in homocysteine raised the risk of coronary events by 25 percent.
Poor endothelial function brought by high homocysteine levels can also cause the following health problems: Reduced ability to create “detours” around a blocked vessel. This “collateral circulation” is usually activated as a back-up when coronary arteries narrow.
Reduced ability to counteract abnormal clotting in an artery, which can increase the risk of acute heart attack and stroke.
Increased arterial stiffness, which contributes to coronary artery disease and stroke
High homocysteine levels and Alzheimer’s disease
Research has also linked high homocysteine levels to Alzheimer’s. In a study supported by the National Institutes of Health ‘s National Institute on Aging , researchers found that people with elevated homocysteine levels in the blood had nearly double the risk of developing Alzheimer’s .
Meanwhile, a 2019 study found a link between elevated homocysteine levels and conditions associated with Alzheimer’s, including delusion, agitation/aggression and depression . In a 2018 study, researchers classified elevated homocysteine levels as a modifiable risk factor for cognitive decline, dementia and Alzheimer’s disease in older people.
According to experts, homocysteine speeds up brain aging by promoting the following processes: Development of neurofibrillary tangles and beta-amyloid plaques, both of which trigger cell death and contribute to Alzheimer’s
Chronic inflammatory reactions
Shrinkage of areas of the brain, such as the hippocampus, which is involved in memory formation
Formation of plaque
Inability to repair DNA for brain cell maintenance
These findings suggest that it’s just as important to pay attention to your homocysteine levels as your blood pressure or cholesterol levels. Your healthcare provider can perform a simple blood test to measure the amount of homocysteine in your blood. Normal levels are below 15 mcmol/L .
If your homocysteine levels are above normal, consider checking if you’re deficient in vitamin B6, vitamin B9 and vitamin B12 . These B-complex vitamins are known to be involved in breaking down homocysteine in the blood. In fact, a study found that depriving mice of these vitamins for eight months was linked to elevated levels of homocysteine and a 50 percent increase in neurofibrillary tangles in the brain. (Related: Understanding how B vitamins help improve brain, heart health .)
Experts also recommend eating a diet rich in fruits, vegetables and grains. Leafy greens , lentils and cereals are rich in folate , one of the forms of vitamin B9. Meanwhile, foods rich in vitamin B6 include potatoes, bananas and chickpeas. Foods rich in vitamin B12 include dairy products and organ meat.
Medical conditions like stroke, heart attack and Alzheimer’s can reduce your quality of life. Though some risk factors are out of your control, lowering your homocysteine levels is something you can do. Incorporate the foods mentioned above into your diet to better manage your homocysteine levels.
Sources include:
NaturalHealth365.com
Heart.org
Healthline.com
19 Hacks for Living With Lupus
This article is for informational purposes only. None of the information here should be taken as medical advice. If you suspect you may have an autoimmune disorder, seek medical help. You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Lifestyle
A meta-analysis of 11 studies involving 469 people with lupus concluded that 12-week aerobic exercise programs may help improve fatigue, depression , and physical fitness without worsening disease activity. People with mild lupus should begin with moderate intensity exercise for at least 20 minutes 3 days/week [ 1 , 2 ]. Giving Up Smoking
Several meta-analyses found that the risk of lupus increases by approximately 50% in current but not in former smokers. Moreover, smoking may reduce the effectiveness of antimalarials such as hydroxychloroquine (used for skin injuries) by 50% and immunosuppressants such as belimumab (used for systemic symptoms) by 90% [ 3 , 4 , 5 ].
Although a moderate exposure to sunlight is the best way to increase blood vitamin D levels, which are often low in people with lupus, the skin of many people with this condition is hypersensitive to UV radiation and develops injuries in response to sunlight [ 6 ].
Using highly protective, broad-spectrum sunscreens prevented injuries caused by UV radiation in 3 controlled clinical trials (one of them placebo-controlled) on 56 people with lupus. People with lupus are advised to use sun protection every time they go out [ 7 , 8 , 9 ]. Stress Management
A study of 21 people with lupus found that daily stress worsened performance in cognitive aspects such as visual memory, visual fluency, and attention [ 10 ].
Several non-placebo-controlled studies found that stress-management psychological interventions such as cognitive-behavioral therapy or counseling may reduce anxiety and lupus severity while improving quality of life. However, a meta-analysis concluded that the evidence is based on a few, small trials that would require support from further studies [ 11 , 12 , 13 , 14 ]. Acupuncture (Insufficient Evidence)
Acupuncture may help relieve the muscle pain associated with lupus. In a small non-placebo-controlled trial on 24 lupus patients, standard care failed to reduce pain while a 10-session course of acupuncture reduced it by at least 30% in 40% of the patients who received it [ 15 ]. If you suffer from systemic autoimmunity, you know how debilitating the symptoms can be. What you might not know is that your DNA could be responsible for your rashes, skin irritation, debilitating fevers, brain fog, sunlight sensitivity, ceaseless fatigue, joint pain, and more.
The Systemic Autoimmunity DNA Wellness Report investigates the genes which are closely linked to these factors and provides personalized supplement, diet and lifestyle recommendations so that you can counteract any negative effects from your genetic variants. Optimize My Health If you suffer from systemic autoimmunity, you know how debilitating the symptoms can be. What you might not know is that your DNA could be responsible for your rashes, skin irritation, debilitating fevers, brain fog, sunlight sensitivity, ceaseless fatigue, joint pain, and more.
The Systemic Autoimmunity DNA Wellness Report investigates the genes which are closely linked to these factors and provides personalized supplement, diet and lifestyle recommendations so that you can counteract any negative effects from your genetic variants. Optimize My Health Lipid-Lowering Diet
People with lupus tend to have high levels of blood lipids (fats such as triglycerides and cholesterol ), leading to increased risk of premature heart disease. In 4 controlled trials on 154 people with lupus, dietary interventions modestly improved blood lipid levels [ 16 , 17 , 18 , 19 ]. Mediterranean Diet
Practicing a Mediterranean diet rich in olive oil , fruits, vegetables, and fish, and low in red meat, sugars, and pastries reduced lupus severity and the risk of heart disease in a study of 280 people suffering from this condition [ 20 ].
However, a large study of 173,000 women found that high-quality diets (including the Mediterranean diet) didn’t reduce the risk of developing lupus. The study only suggested a reduced risk of lupus in those with a high intake of nuts and legumes [ 21 ]. Flaxseed (Possibly Effective)
In 2 small trials (one of them non-placebo-controlled) of 49 people with lupus and kidney damage, taking 30 g of ground flaxseed daily improved kidney function while reducing inflammatory and artery-clogging markers [ 22 , 23 ]. Green Tea (Insufficient Evidence)
In a placebo-controlled trial of 68 people with lupus, taking 1000 mg/day of a green tea extract with 22% polyphenols (equivalent to one cup of green tea) for 12 weeks improved disease severity and quality of life [ 24 ].
A balanced, low-protein diet with a highly energetic mixture and essential amino acids improved nutritional status and stopped the progression of kidney damage in a non-placebo-controlled trial of 46 people with lupus [ 25 ]. Low-Glycemic-Index & Low-Calorie Diet
In a small non-placebo-controlled trial on 23 women with lupus, both a low-calorie and a low-glycemic-index diet were equally effective at reducing fatigue [ 26 ]. Supplements
DHEA (Insufficient Evidence)
DHEA should never be used without the prescription or recommendation of a medical professional. Talk to your doctor before using DHEA for any purpose.
Supplementation with DHEA (50-200 mg/day for 3-12 months) reduced lupus severity, flares, bone loss from corticosteroids, the need for this medication, and an immune protein ( IL-10 ) while improving quality of life in 10 clinical trials (most of them placebo-controlled) of over 1k people with active, mild-to-moderate lupus [ 27 , 28 , 29 , 30 , 31 , 32 , 33 , 34 , 35 , 36 , 37 ].
However, it didn’t help prevent clogged arteries or osteoporosis, worsened blood fat profile, and showed no benefits in people with severe or inactive lupus. A meta-analysis concluded that it may only have short-term benefits on quality of life [ 38 , 39 , 40 , 41 , 42 ]. Vitamin D (Insufficient Evidence)
People suffering from […]
55 Tips To Help You Deal With Anxiety, Based On Science
This article is for informational purposes only. None of the information here should be taken as medical advice. If you suspect you may have an anxiety disorder, seek medical help. You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Cognitive-Behavioral Therapy
Cognitive-behavioral therapy can improve anxiety disorders such as generalized anxiety disorder, panic disorder, and social phobia, especially if combined with medication [ 1 ].
Different forms of behavioral therapy, such as in-person, internet-based, and self-guided, are a part of standard care for anxiety — consult with a healthcare professional about your options [ 2 , 3 ].
Research suggests that mindfulness is the only form of meditation that reliably improves anxiety [ 4 ].
Mindfulness meditation reduced stress and anxiety with similar effectiveness to cognitive-behavioral therapy in several studies [ 5 ]. Applied Relaxation
Applied relaxation techniques can reduce general anxiety, excessive worry, and tension. The improvements may be maintained for up to one year after initial treatment [ 6 , 7 , 8 ].
A study reported that computer-delivered applied relaxation can be as effective as therapist-guided applied relaxation in reducing emotional stress and improving relaxation [ 9 ].
A large body of evidence supports the benefits of yoga in reducing anxiety [ 10 , 11 , 12 , 13 ].
People who exercise regularly experience lower levels of neuroticism, anxiety, and depression, while lack of regular physical activity has been associated with an increased risk of anxiety [ 14 , 15 ].
Aerobic exercise may be most effective at reducing anxiety in both healthy people and those diagnosed with disorders such as generalized anxiety, panic disorder, and PTSD [ 16 , 17 , 18 ].
A lower heart rate variability from a normal “baseline” heart rate indicates a dominance of the “fight-or-flight” ( sympathetic ) nervous system, which is associated with increased stress and many forms of anxiety [ 19 , 20 ].
A handful of studies have shown that heart rate variability biofeedback training can reduce overall anxiety and perceived stress [ 21 , 22 , 23 , 24 ]. HTR2A variants may influence your anxiety levels as it encodes serotonin receptors.
Do you have the “bad” variants? If you do, eating past 10pm can increase your anxiety and cortisol levels, aggravating your symptoms!
Find out more in the Anxiety DNA Report. I’M READY TO TAME MY GENES HTR2A variants may influence your anxiety levels as it encodes serotonin receptors.
Do you have the “bad” variants? If you do, eating past 10pm can increase your anxiety and cortisol levels, aggravating your symptoms!
Find out more in the Anxiety DNA Report. I’M READY TO TAME MY GENES People with anxiety issues tend to preferentially pay attention to threatening information, interpret emotionally ambiguous information as threatening, and store and retrieve threatening information more often than positive or neutral information [ 25 ].
Cognitive bias modification is the practice of “re-training” the above biases. Limited research shows it may lower anxious behavior and decrease negative automatic thoughts [ 26 , 27 ].
A review of 10 clinical trials concluded that massage may reduce anxiety associated with postoperative recovery [ 28 ].
Similarly, Swedish massage reduced anxiety in a small trial on ICU patients [ 29 ].
Massage seems to reduce anxiety and stress by lowering the levels of hormones that increase heart rate, breathing, and sweating ( norepinephrine and ACTH ) [ 30 ].
In a study of people with generalized anxiety disorder, massage was as effective as thermotherapy or relaxing room therapy in alleviating anxiety [ 31 ].
Multiple studies have associated the practice of Tai Chi with improvements in overall well-being, including stress, anxiety, and depression [ 32 , 33 , 34 ].
Tai Chi may also help with anxiety from conditions such as coronary heart disease, cancer, COPD, and AIDS [ 35 , 36 , 37 , 38 ].
Anxiety issues appear to follow a strong seasonal pattern, being the symptoms worse in winter compared to any other time of the year [ 39 ].
Sunlight exposure may reduce anxiety and depression, possibly by increasing serotonin levels and stimulating the growth and development of new neurons in the brain [ 40 , 41 ].
Sunlight is the primary source of vitamin D , and the lack of sun exposure is the biggest risk factor for vitamin D deficiency. Most experts suggest you need 15-30 mins of daily sun exposure to produce sufficient vitamin D levels [ 42 , 43 ].In a small trial on people with generalized anxiety disorder, those who took supplementary vitamin D as an add-on to conventional medication experienced greater anxiety reduction [ 44 ].Several, low-quality studies show that a single session of pet therapy can improve self-reported stress and anxiety [ 45 ].In a clinical trial on patients with scleroderma, 20 weekly sessions of dog-assisted therapy reduced anxiety better than standard treatments alone [ 46 ].Preliminary research in humans shows that aromatherapy may help reduce anxiety and tension [ 47 ].The most effective essential oils used in aromatherapy for stress reduction are those of lavender and sweet orange [ 48 , 49 , 50 , 51 , 52 ].A review of 10 clinical trials found that both foot and hand reflexology may reduce anxiety in people undergoing heart surgery [ 53 ].According to limited clinical evidence, far- infrared sauna can lower anxiety and improve emotional and psychological status [ 54 , 55 ].Art therapy has been mainly investigated in cancer patients. Research suggests it may help improve cancer-related anxiety and depression [ 56 , 57 ].Art therapy seems to reduce anxiety by improving executive function [ 58 ].Preliminary research in animals suggests that sexual activity counteracts the negative effects of chronic stress on brain function [ 59 ]. Diet Tryptophan deficiency has been associated with anxiety in healthy people [ 60 , 61 ].A study of patients with panic disorder associated tryptophan deficiency with increased anxiety and frequency of panic attacks [ 62 ].Dietary tryptophan reduced anxiety in both healthy people and patients […]
Hormones Key Difference Between Men and Women for Brain Health
Medical science has come a long way since the days of “bikini medicine,” when the only time doctors managed a woman’s health differently than a man’s was when treating the parts of her body found under a bikini.
Over the past few decades, researchers have uncovered countless ways in which women’s and men’s bodies react differently to the same diseases. And just as it’s now widely recognized women experience heart disease differently than men, scientists are beginning to understand why the sexes experience illness differently in another vital organ — the brain.
It’s not that male and female brains are built differently, said Lisa Mosconi, director of the Women’s Brain Initiative at Weill Cornell Medicine in New York. It’s that they age differently.
Women bear the brunt of Alzheimer’s disease, the most common form of dementia, accounting for 2 of every 3 people diagnosed. Women are twice as likely as men to experience major depression. They are three times more likely to be diagnosed with autoimmune disorders that attack the brain, such as multiple sclerosis. They are four times more likely to have migraines and also are more likely to die from strokes.
What’s driving these disparities? While multiple factors are at play, Mosconi said, it’s hormones — testosterone in men and estrogen in women — that are the orchestral conductors of the brain. They are responsible for whether it performs well, or not.
“We are used to thinking of sex hormones as important for fertility and reproduction,” Mosconi said. “But hormones also play crucial roles in brain health.”
Estradiol, the type of estrogen produced by the ovaries during a woman’s reproductive years, is the most important driver of brain health, said Dr. Kejal Kantarci, director of the Women’s Health Research Center and a radiology professor at Mayo Clinic in Rochester, Minnesota. Her research suggests longer exposure to estradiol may offer some protection to the brain.
In a 2020 study published in Brain Communications, she showed women with longer reproductive periods — measured from the time they start menstruation to the time they enter menopause — were better protected against progressive forms of multiple sclerosis. The study also showed the more pregnancies a woman had, the less her disease progressed, suggesting that the flood of estrogen during pregnancy increased protection.
Losing estradiol, on the other hand, can harm the brain. The end of a woman’s reproductive years and the accompanying drop in estradiol triggers numerous brain changes, some of which, researchers are learning, may not become evident until decades later.
For example, studies show Alzheimer’s disease, typically diagnosed in a woman’s 70s, likely begins to develop while she is still in her 50s. Mosconi’s research found evidence that amyloid plaques, the proteins associated with the development of Alzheimer’s disease, were already accumulating in the brains of women as they transitioned to menopause, though the women showed no evidence of cognitive decline at that age. She also found shrinkage in the memory centers of the women’s brains.
“We never talk about Alzheimer’s disease as something that happens in midlife,” Mosconi said. “But for women, that’s the timeline we need to think about.”
There are other signs the brain is changing at midlife, when the loss of estradiol makes women more vulnerable to disease, Mosconi said. Studies have shown an increase in anxiety, depression, multiple sclerosis and other immune disorders during menopause. “For women with a predisposition to these conditions, this is when the condition seems to get activated.”
Mosconi has used imaging to track brain energy levels, showing that, on average, it “declines by 20% or more during menopause.” Men at the same age showed no changes, she said, which could be because they don’t typically experience a hormone decline as rapidly or as early as women do.
But more estrogen isn’t always better, Kantarci said. “You can’t just say estrogens are good for you. It’s not that simple.”
A growing body of research suggests that it’s not just about how much estrogen a woman’s brain gets exposed to — but when.
For example, a 2005 review published in The Lancet Neurology about clinical trials in postmenopausal women 65 or older showed women who received hormone therapy, including estrogen, had an increased risk for dementia and other types of cognitive decline. But a more recent study in 2019 in the journal Menopause found taking estrogen therapy earlier — within the first five years of menopause — might protect against cognitive decline. It also showed women exposed longer to natural estrogen because of more reproductive years had better cognitive function later in life.
Kantarci’s work supports the idea that the transition to menopause offers a critical window for intervention. Her research found women given estradiol in a patch during their 50s showed less brain shrinkage in later years. “The front of the brain, which is used for decision-making and attention, was relatively preserved,” she said. “It did not decline as much as it did in the placebo group.”
In an ongoing study, she and her team will continue to explore whether hormone therapy given during the transition to menopause is associated with any long-term cognitive impacts.
But Kantarci cautioned against placing all the blame on hormones.
“Women are also the caregivers to dementia patients, and they are at higher risk for mental health issues that may also increase their risk of cognitive impairment,” she said. “They live longer, and they are caregivers. And because they are caregivers, they are at higher risk. It’s a circular problem.”
© HealthDay
Science uncovers foods that fight ageing and improve brain health
Prescription medicines have not made many inroads into improving memory, brain health and fighting the ageing process, but new research suggests that some common food ingredients may help.
Studies released this week announced that curcumin was the brain supplement of the year, while another report found that extracting a substance from chia seeds could help create medicines and anti-ageing products.
Curcumin, which is the best-known component of the popular spice turmeric , was announced as the cognition supplement of the year by an organisation devoted to slowing or halting mild cognitive impairment.
“Medical journals reveal many positive reports of this natural food supplement aiding cognition maintenance and even improvement,” explained Dr Leslie Norins.
He said that the beneficial properties of curcumin could be especially relevant to older adults coping with mild cognitive impairment, a serious memory disorder, which can sometimes point to the beginnings of Alzheimer’s disease.
“It’s important to look into every well-tolerated substance which might alleviate or halt the memory losses of this condition,” Dr Norins said.
Curcumin is readily available and is relatively inexpensive.
Dr Norins said that most research focused on the later stages of Alzheimer’s disease, but there should also be some thought given to relatively safe substances that may be able to boost cognition.
In a separate study , a team from Purdue University, Indiana, has discovered an extraction technique to separate mucilage from chia seeds, which it hopes will provide new options for medicine capsules and anti-ageing products.
Chia seeds are tiny, dry, black seeds, but you have to soak them before eating as they can absorb about 10 times their weight in water, resulting in a gelatinous texture.
This is because of the mucilage, a thick and gluey substance that surrounds chia seeds and can make processing the seeds for food or pharmaceutical uses much more difficult or nearly impossible.
Chia seeds have been used for centuries as protein sources but, according to Dr Uriel Urbizo from the Purdue University innovation team, conventional separation methods such as freeze-drying could be expensive, time-consuming and damage useful components of the seeds.
The Purdue researchers tested their method for potential anti-ageing products and medicine capsules with impressive results.
“Our method offers an improved option for creating products that use components, primarily peptides, from the chia seeds to inhibit enzymes that play a role in the ageing of skin,” team leader Associate Professor Andrea Liceaga said.
Have you tried adding superfoods to your diet? Which ones do you consume regularly? What benefits have you seen?
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Nourishing Superfoods To Add To Your Diet This 2021
The “ new year, new you ” mantra only works if you actually do something differently.
This applies to the food you eat, and while it’s easier to give up and let go after the dumpster year we’ve just had the pleasure of dealing with, we’re all about emerging healthier and better than ever before.
Which is why we’re particularly excited about the best superfoods in 2021. Now that there’s a bigger focus on nutrition , these picks are all about eating smart, especially when they’re generously loaded with antioxidants, vitamins, and minerals that would be otherwise hard to find in a daily diet.
Here are the superfoods that we’ll be adding to our plates this 2021. Breadfruit
Breadfruit. (Image: MDPI) Although long a traditional staple crop for people living in tropical and South Pacific countries, breadfruit has only started to be earmarked as the next superfood following extensive research. Either eaten on its own or dried and ground into a gluten-free flour, the large, starchy fruit has a much lower glycemic index compared to wheat and cassava, and is a complete protein option if you’re making the switch to veganism . Besides, you’ll also get a good dose of Omegas 3 and 6, vitamin C, potassium, magnesium, calcium, and phosphorus, all essential for a healthy body. Ashwagandha
(mage: Bankim Desai/ Unsplash) This ancient medicinal herb is native to India, and has been one of the most important herbs in Ayurveda for natural healing. As an adaptogen, ashwagandha mainly helps your body manage stress, but has also been found to boost brain function, lower blood sugar levels, and alleviate symptoms of anxiety and depression. Studies have also shown that the evergreen shrub helps decrease inflammation and boosts memory, making it a supplement you should add if you’re in need of a little zen, both mentally and physically. Chickpeas
Hummus is packed with chickpeas. (Image: Nicholas Barbaros/ Unsplash) Here’s another reason to reach for that hummus . A rich source of vitamins, minerals and fibre, chickpeas offer a plethora of health benefits. Choline, for example, plays a role in regulating mood as well as the body’s metabolism, while selenium supports cognitive health. Potassium, B vitamins, iron, and magnesium have a part to play in supporting heart health too. Besides, a cup of chickpeas offers a good supply of antioxidants and almost one-third of an adult’s daily protein needs, making it just the superfood you’ll need to get through Veganuary . Beets
Beets. (Image: Christina Rumpf/ Unsplash) If you were looking to up your game at the gym, foods rich in natural nitrates — such as beets, celery, and pomegranate — might just be your answer. These dietary nitrates are converted to nitric oxide in your body, a vital molecule that has been proven to help with exercise performance, lowering blood pressure, and improving brain function. Still, not everything with nitrates on the nutrition label would do; foods with added nitrates as preservatives, like bacon and ham, can increase the risk of cancer over time. Fermented foods
Fermented foods like kombucha are excellent superfoods. (Image: Shannon Milling/ Unsplash) If you haven’t been paying attention, the state of your body is highly dependent on the health of your gut, and probiotic-rich foods will be back under the spotlight this year. Fermented foods like sauerkraut, tempeh, kimchi, and kombucha contain plenty of good bacteria that boosts digestive health, which in turn enhances the immune system — something we could all get behind during a pandemic. Kamut
Kamut. With its deliciously nutty flavour, it’s little surprise that Kamut (otherwise known as ‘khorasan wheat’ or ‘Pharaoh grain’) has still found its way onto dinner tables even after two millennia. The ancient grain is not only an excellent source of dietary fibre and protein (one cup provides 22 percent of the recommended daily allowance for adults), but also has essential minerals like selenium, manganese, and magnesium to fight free radical damage. Kamut can be substituted for wheat flour in baked goods, cooked in a broth, or added to cereals and grain bars. Golden berries
Golden berries. You would’ve come across these golden berries as garnishes on cakes, but this tangy, yellow berry is more than just a pretty face. The fruit — native to the Andes — is chockfull of vitamins and carotenoids, which are potent antioxidants that help to prevent or slow down damage to your cells. Besides anti-inflammatory and anti-cancer effects, the berry has also been credited with protective effects on the liver, lungs, and eyes.
(Main and featured image: Katherine Sousa/ Unsplash)
ADHD: 27 Tips To Help You Manage
//
This article is for informational purposes only. None of the information here should be taken as medical advice. If you suspect you may have an attention disorder, seek medical help. You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor.
Studies have associated poor attention and worse ADHD symptoms with diets rich in refined sugar, fried foods, and salt [ 1 , 2 ].
Artificial food colorings and sodium-benzoate (preservative) may worsen hyperactivity in children [ 3 , 4 ]. Their effects on attention in particular haven’t been studied.
ADHD patients have lower intakes and blood levels of omega-3 fatty acids found in fish (EPA and DHA) [ 5 , 6 ]. For this reason, some health experts suggest increasing fish and seafood intake as a complementary approach to attention disorders [ 6 ].
Fish oil supplementation has shown promising results for ADHD, but it’s unsure whether eating fish would provide similar benefits [ 7 , 8 , 9 ].
Children and adolescents with ADHD have lower intakes and blood levels of omega-3 fatty acids [ 5 , 6 ].
Flaxseed oil is rich in omega-3s; it improved symptoms in one clinical trial [ 10 ]. Cognitive-Behavioral Therapy
Cognitive-behavioral therapy can improve ADHD symptoms in adults and adolescents, especially combined with medication [ 11 , 12 , 13 , 14 , 15 , 16 , 17 ].
Different forms of behavioral therapy are a part of standard ADHD care — consult with a healthcare professional about your options.
According to decent clinical evidence, regular exercise may reduce ADHD symptoms [ 18 , 19 , 20 , 21 , 22 , 23 , 24 ].
Children and adolescents on different exercise programs saw improvements in attention, behavior, and cognition [ 20 , 21 , 22 ].
Different nerve stimulation techniques (TENS, TNS) may moderately improve symptoms such as inattention and hyperactivity [ 25 , 26 ].
The FDA has approved a nerve stimulation device for ADHD treatment in children [ 27 ].
Mindfulness-based therapies improved ADHD symptoms in multiple studies, mostly in adults [ 28 , 29 , 30 , 31 , 32 , 33 , 34 , 35 ].
For children, the therapy may be more effective when applied to both them and their parents [ 36 , 37 , 38 ].
In different small studies of children with ADHD, neurofeedback increased the activity of brain regions involved in attention and impulse control [ 39 , 40 , 41 , 42 ].
Neurofeedback might be as effective as cognitive-behavioral therapy or drug treatment for ADHD, but larger clinical trials would need to confirm this [ 43 , 44 , 45 , 46 ].
Poor sleep quality impairs attention and other cognitive functions [ 47 , 48 , 49 , 50 ].
Different sleep interventions improved cognitive performance and overall well-being in children with ADHD [ 51 , 52 , 53 , 54 ].
In four clinical studies, yoga reduced hyperactivity and inattention in children with ADHD [ 55 , 56 , 57 , 58 ].
White noise improved memory, attention, and language skills in four studies of ADHD patients [ 59 , 60 , 61 , 62 ].
According to limited clinical evidence, massage may enhance focus, behavior, and mood control in children and adolescents with ADHD [ 63 , 64 ]. Having a Pet/Animal-Assisted Therapy
Psychological therapies with horses or dogs improved symptoms in three studies [ 65 , 66 , 67 ].
Having a pet may provide similar benefits, but studies haven’t confirmed this yet.
Activities in nature, such as a walk in a park, may enhance attention in children with ADHD [ 68 ].Parents of children with ADHD reported symptom improvement after outdoor activities [ 69 , 70 ]. Fish oil/Omega-3 Supplementation with omega-3 fatty acids found in fish oil (EPA and DHA) improved ADHD symptoms in multiple clinical studies [ 7 , 8 , 9 , 71 , 72 ].Children receiving omega-3 supplements had their attention, behavior, and cognition improved [ 7 , 8 , 9 , 71 , 72 ]. Bacopa may enhance cognitive function, attention, and reaction time [ 73 ].According to one review, bacopa improves language skills, hyperactivity, and attention deficit in children and adolescents [ 74 ].A couple of studies have associated ADHD with zinc deficiency [ 75 , 76 ].Zinc supplementation may improve hyperactivity and behavior in zinc-deficient ADHD patients [ 77 , 78 ].The potential benefits of zinc for attention lack stronger evidence [ 77 , 79 ].ADHD patients tend to have lower magnesium levels [ 80 ].Magnesium supplementation, alone or in combination with vitamin B6 , improved symptoms in two clinical trials [ 81 , 82 ].The benefits of supplementation may be limited to magnesium-deficient patients [ 81 , 82 ].Preliminary research has shown the potential of korean ginseng to reduce inattention and hyperactivity in ADHD patients [ 83 , 84 , 85 ]. Pine Bark Extract (Pycnogenol) Pine Bark Extract (Pycnogenol) might enhance attention and cognitive functions in children with ADHD [ 86 , 87 , 88 ].A clinical trial in adults with ADHD failed to confirm the effectiveness of pycnogenol [ 89 ].ADHD patients are often vitamin D -deficient [ 90 ].Vitamin D supplementation may enhance attention in children with ADHD and increase the effectiveness of drug treatment [ 90 , 91 ].Some studies have associated iron deficiency with ADHD [ 92 ].According to limited clinical evidence, iron supplementation may partly improve symptoms in iron-deficient children [ 92 , 93 ]. Ginkgo biloba was moderately effective for ADHD symptoms in three smaller trials. It may not benefit attention in particular [ 94 , 95 , 96 ]. Phosphatidylserine , alone or in combination with omega-3s, enhanced attention, mood, and behavior in two studies of children with ADHD [ 97 , 71 ].A traditional Chinese herbal remedy, Ningdong, was as effective as standard drug treatment for ADHD in one clinical trial; it also caused fewer side effects [ 98 ].A review of 15 clinical trials concluded that […]
AHA News: Hormones Are Key in Brain Health Differences Between Men and Women
MONDAY, Feb. 1, 2021 (American Heart Association News) — Medical science has come a long way since the days of “bikini medicine,” when the only time doctors managed a woman’s health differently than a man’s was when treating the parts of her body found under a bikini.
Over the past few decades, researchers have uncovered countless ways in which women’s and men’s bodies react differently to the same diseases. And just as it’s now widely recognized women experience heart disease differently than men, scientists are beginning to understand why the sexes experience illness differently in another vital organ – the brain.
It’s not that male and female brains are built differently, said Lisa Mosconi, director of the Women’s Brain Initiative at Weill Cornell Medicine in New York. It’s that they age differently.
Women bear the brunt of Alzheimer’s disease, the most common form of dementia, accounting for 2 of every 3 people diagnosed. Women are twice as likely as men to experience major depression. They are three times more likely to be diagnosed with autoimmune disorders that attack the brain, such as multiple sclerosis. They are four times more likely to have migraines and also are more likely to die from strokes.
What’s driving these disparities? While multiple factors are at play, Mosconi said, it’s hormones – testosterone in men and estrogen in women – that are the orchestral conductors of the brain. They are responsible for whether it performs well, or not.
“We are used to thinking of sex hormones as important for fertility and reproduction,” Mosconi said. “But hormones also play crucial roles in brain health.”
Estradiol, the type of estrogen produced by the ovaries during a woman’s reproductive years, is the most important driver of brain health, said Dr. Kejal Kantarci, director of the Women’s Health Research Center and a radiology professor at Mayo Clinic in Rochester, Minnesota. Her research suggests longer exposure to estradiol may offer some protection to the brain.
In a 2020 study published in Brain Communications, she showed women with longer reproductive periods – measured from the time they start menstruation to the time they enter menopause – were better protected against progressive forms of multiple sclerosis. The study also showed the more pregnancies a woman had, the less her disease progressed, suggesting that the flood of estrogen during pregnancy increased protection.
Losing estradiol, on the other hand, can harm the brain. The end of a woman’s reproductive years and the accompanying drop in estradiol triggers numerous brain changes, some of which, researchers are learning, may not become evident until decades later.
For example, studies show Alzheimer’s disease, typically diagnosed in a woman’s 70s, likely begins to develop while she is still in her 50s. Mosconi’s research found evidence that amyloid plaques, the proteins associated with the development of Alzheimer’s disease, were already accumulating in the brains of women as they transitioned to menopause, though the women showed no evidence of cognitive decline at that age. She also found shrinkage in the memory centers of the women’s brains.
“We never talk about Alzheimer’s disease as something that happens in midlife,” Mosconi said. “But for women, that’s the timeline we need to think about.”
There are other signs the brain is changing at midlife, when the loss of estradiol makes women more vulnerable to disease, Mosconi said. Studies have shown an increase in anxiety, depression, multiple sclerosis and other immune disorders during menopause. “For women with a predisposition to these conditions, this is when the condition seems to get activated.”
Mosconi has used imaging to track brain energy levels, showing that, on average, it “declines by 20% or more during menopause.” Men at the same age showed no changes, she said, which could be because they don’t typically experience a hormone decline as rapidly or as early as women do.
But more estrogen isn’t always better, Kantarci said. “You can’t just say estrogens are good for you. It’s not that simple.”
A growing body of research suggests that it’s not just about how much estrogen a woman’s brain gets exposed to – but when.
For example, a 2005 review published in The Lancet Neurology about clinical trials in postmenopausal women 65 or older showed women who received hormone therapy, including estrogen, had an increased risk for dementia and other types of cognitive decline. But a more recent study in 2019 in the journal Menopause found taking estrogen therapy earlier – within the first five years of menopause – might protect against cognitive decline. It also showed women exposed longer to natural estrogen because of more reproductive years had better cognitive function later in life.
Kantarci’s work supports the idea that the transition to menopause offers a critical window for intervention. Her research found women given estradiol in a patch during their 50s showed less brain shrinkage in later years. “The front of the brain, which is used for decision-making and attention, was relatively preserved,” she said. “It did not decline as much as it did in the placebo group.”
In an ongoing study, she and her team will continue to explore whether hormone therapy given during the transition to menopause is associated with any long-term cognitive impacts.
“Women are also the caregivers to dementia patients, and they are at higher risk for mental health issues that may also increase their risk of cognitive impairment,” she said. “They live longer, and they are caregivers. And because they are caregivers, they are at higher risk. It’s a circular problem.”
American Heart Association News covers heart and brain health. Not all views expressed in this story reflect the official position of the American Heart Association. Copyright is owned or held by the American Heart Association, Inc., and all rights are reserved. If you have questions or comments about this story, please email editor@heart.org.
By Laura Williamson
Three Ways to Move More While Working From Home
This article is republished from The Conversation under a Creative Commons license.
Though people with office jobs often sit for up to 80% of the working day , many still manage to get an average of 3,616 steps daily , largely thanks to many small opportunities for activity throughout the day. But with many of us now working from home during the pandemic, this means that any exercise we might have had during our day—whether cycling to work, or walking to get lunch—may no longer exist. While the way we work has changed, that doesn’t mean we can’t easily find ways to be more active during our work day if we look at how we managed to get active while working in an office.
Here are a few things you can try to get you to move more while working from home: 1. Stand up and Move While Working
Prolonged standing burns more calories than sitting. While this won’t be enough to tackle weight loss, replacing two hours sitting each day with standing can burn up to 130 calories a week , and may improve concentration . Standing more often during your day may also improve glucose, insulin levels, and blood pressure in the long term.
You may be surprised to hear that [fidgeting is also good]. These small, regular movements (such as tapping your foot or shifting position) while sitting also burn more calories by increasing energy expenditure by 5–10% above resting values .
Experts recommend office workers try to get at least two hours a day standing or moving around during work hours—and should build up to four hours, if possible. To start out, try adding at least 30 to 60 minutes of standing into your workday, perhaps by alternating between fifteen minutes standing followed by fifteen minutes sitting. Or perhaps try taking all your calls or meetings while standing. 2. Take “Exercise Snacks”
Short bursts of exercise—or “exercise snacks”—are beneficial for your health. Previously, it was thought bouts of exercise needed to last longer than ten minutes to be beneficial to our health—but recent research indicates activity of any duration is good for health. Regular exercise also improves memory and even has brain-enhancing effects by improving memory and reducing inflammation in the brain (which can lead to conditions such as Alzheimer’s).
Try to take regular active movement breaks or exercise snacks during your day. For example, climbing the stairs can be a useful exercise, with research showing ten minutes of stair climbing can have a similar effect on energy levels as a cup of coffee does in sleep-deprived people. Vigorously climbing three flights of stairs (60 steps) at least three times a day—separated by one to four hours of rest—may improve your fitness .
A lower impact option would be to walk a few laps around your house. Even something as simple as moving rooms to refill your water glass or tea cup can help you get a bit of extra movement in. 3. Exercise at Lunchtime (Outdoors if Possible)
Emerging evidence shows that going outside to exercise during the day in natural settings (such as parks, fields, or near rivers or coastlines) can be beneficial to our mental health and cognitive ability.
But many people aren’t lucky enough to live near easily accessible natural environments. Fortunately, research shows that even getting out in the fresh air for a short walk or run is health enhancing . If you can’t get outside during lunch, exercising indoors can still be beneficial to your health.
Remember, any movement is better than none—and the more the better. While you are working from home, make a special effort to build activity back into your day for both your mental and physical health.
Julie Broderick , Assistant Professor, Physiotherapy, Trinity College Dublin
This article is republished from The Conversation under a Creative Commons license. Read the original article .
Increase Energy, Improve Brain Function and Boost Immunity With Ginseng Supplements
For centuries, ginseng has been helping people feel better. Beginning with ancient Chinese medicine, this natural herb has been helping people improve the health of their bodies and mind. Thanks to the explosion of the supplement market, incorporating ginseng into your daily life has never been easier.
We often hear about the importance of adding ginseng to your routine, but do we actually know what ginseng is or how it works? Ginseng is divided into two main types , including Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Both have different health benefits but they both contain the essential active ingredients of ginsenosides and gintonin, two compounds that when found together in nature can have massive health benefits. Asian ginseng is believed to help provide energy while American ginseng is typically used as a relaxant. What Are The Benefits of Ginseng?
Ginseng is a short, fleshy root that can be white, red or brown depending on how long it is allowed to grow. It does not occur naturally in foods , which means it has to be added to a person’s diet in order to reap the health benefits. And what are those benefits? Studies have found that ginseng works as an antioxidant that helps reduce inflammation. It can also be beneficial to brain function, may help boost immunity, could help fight cancer, can increase energy levels and may help lower blood sugar. Some studies have even found that it can be useful for erectile dysfunction.
Unlike many supplements, those using ginseng as the main ingredient have limited side effects, although it is always imperative to check with your doctor before starting any new supplement program. People who take medication for diabetes or depression should be cautious with regards to ginseng since it can interact negatively with some types of medication. Some experts also advise that anyone taking ginseng should limit their exposure to no more than a few weeks at one time.
Are you ready to start reaping the benefits of ginseng? Check out our top picks below. 1. NutraChamps Korean Red Panax Ginseng
BEST OVERALL NutraChamps uses Panax ginseng for its supplements, which makes this a great option for anyone looking for a natural energy boost. Skip the jitters and caffeine for a herbal remedy that can help to naturally improve energy levels throughout the day when fatigue begins to set in. The extra strength formula is packaged in vegan-friendly capsules that have 1650mg of pure Panax ginseng root powder in each serving.
Buy: NutraChamps Korean Red Panax Ginseng $22.95 2. Ginseng by Nature’s Bounty
IMPROVES IMMUNE FUNCTION Nature’s Bounty uses several herbs that when combined may help boost user’s immune systems and improve their energy levels. Each capsule contains vitamin B-12, Panax ginseng extract, American ginseng extract, and Chinese red ginseng extract. Using the naturally occurring ginsenosides and flavonoids in the ingredients, Nature’s Bounty can help to convert food into energy.
Buy: Ginseng by Nature’s Bounty $8.29 3. GreeNatr Panax Ginseng + Ginkgo Biloba Tablets
MOOD ENHANCER Want to get improved brain function and stamina from ginseng with the added benefit of a mood enhancer? Then check out the Panax ginseng and Ginkgo Biloba tablets from GreeNatr. Using red Korean ginseng extract and Ginkgo Biloba, which also has properties to possibly help improve brain function, these tablets may improve blood flow and oxygen levels to the brain to help users think more clearly, stay focused and improve their mood. The all-natural, non-GMO tablets are vegan, gluten-free and made in the US.
Buy: GreeNatr Panax Ginseng + Ginkgo Biloba Tablets $17.97 4. Auragin Authentic Korean Red Ginseng
HIGHLY POTENT For customers who are able to spend a little bit more on their supplements, we recommend Auragin Authentic Korean Red Ginseng. Instead of using ginseng extract, which typically dilutes the health benefits of the herb, Auragin uses ginseng root to get a high concentration of ginsenoside in each tablet. Free from fillers and containing 100% ginseng, Auragin’s pure product can help users see differences in several areas, including improved energy levels and a reduction in inflammation.
Buy: Auragin Authentic Korean Red Ginseng $39.95 5. Korean Red Ginseng EveryTime
PORTABLE PACKETS Like the Auragin, the Korean Red Ginseng EveryTime by KGC has a high price tag attached to it because of the purity of the product. The company sells their Panax Ginseng root in liquid form, using convenient individual serving packets to make it easy for customers to add ginseng to drinks or take with them to use throughout the day. KGC grows their ginseng for six years and includes 3,000 mg of Korean red ginseng extract into each packet, which may help customers increase stamina, boost immunity, heighten memory function and improve blood circulation. KCG also sells its ginseng in capsule and tonic form.
Buy: Korean Red Ginseng EveryTime $109.99 6. Wellabs Liquid Korean Panax Ginseng Extract
NON-CAPSULE OPTION Supplements tend to come in large capsule form, which is not great news for anyone who has difficulty swallowing pills. That’s why we like the Wellabs Liquid Korean Panax Ginseng Extract, a tasteless liquid that users can ingest directly or add to drinks. Wellabs’ ginseng may help to improve energy levels, boost brain function, support the immune system and in some cases increase both the male and female libido. The 100% natural, medical-grade ginseng is non-GMO and vegan.
Buy: Wellabs Liquid Korean Panax Ginseng Extract $20.89 7. Maximum Strength Organic Ginseng Root Powder by MicroIngredients
EASY TO ADD TO DRINKS Another great non-capsule option for ginseng is the Maximum Strength Organic Ginseng Root Powder by MicroIngredients. Using organic and vegan-friendly ingredients, the powder has a high concentration of red Korean Panax ginseng extract. Easy to add to teas, shakes and smoothies , the powder absorbs quickly and may be easier on the stomach for users who are sensitive to capsule supplements. We also like that the powder can be used in baked goods or simmered in water while making rice, adding more options for customers who want to increase […]
Fatigue: 45+ Tips To Help You Fight It
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This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling with fatigue, seek medical help. Reducing Stress
Stress and fatigue are closely and reciprocally linked, meaning they often co-occur and can influence each other. Stressful life events can cause not only PTSD , but also chronic fatigue syndrome . Similarly, occupational exposure to traumatic events of others (e.g., by healthcare workers) causes physical and mental fatigue, and may reduce empathy [ 1 , 2 , 3 , 4 , 5 ].
Cognitive-behavioral therapy (CBT) for stress management has been reported to reduce fatigue from chronic fatigue syndrome, fibromyalgia, and multiple sclerosis in several studies. Similarly, its combination with mindfulness meditation (mindfulness-based stress reduction) may help with fatigue from fibromyalgia and cancer [ 6 , 7 , 8 , 9 , 10 ].
Relaxation therapy with breathing practices and muscle relaxation exercises has also been reported to help with fatigue from conditions such as chronic fatigue syndrome, multiple sclerosis, cancer, heart failure, and stem cell transplantation. However, CBT was more effective in those studies that compared both treatments [ 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 19 ]. Improving Sleep Quality
Sleep is essential for optimal health. Failing to get enough quality sleep is associated with fatigue among many other health issues. People who perform shift or night work (such as healthcare professionals) are at increased risk of sleep disturbances and fatigue [ 20 , 21 , 22 , 23 , 24 ].
Sleep disturbances are frequent in people with chronic fatigue syndrome, cancer, multiple sclerosis, IBD , and allergic rhinitis, and can further worsen fatigue associated with these conditions [ 25 , 26 , 27 , 28 , 29 ].
Some clinical research suggests that therapy for sleep disturbances may improve fatigue from some of these conditions (such as cancer and multiple sclerosis). In turn, CBT for chronic fatigue syndrome has been inconsistently suggested to improve sleep quality [ 30 , 31 , 32 ]. Exercise
A sedentary lifestyle is a common cause of persistent fatigue. Several studies have reported that practicing more exercise may reduce fatigue in healthy people. Paradoxically, being ‘too tired’ was the most common excuse for not exercising in a study on middle-aged and elderly people [ 33 , 34 , 35 , 36 ].
People with chronic fatigue syndrome are at especially high risk of not meeting physical activity requirements. In people with this condition, engaging in regular physical exercise may help reduce fatigue — even more than in healthy controls according to one meta-analysis [ 37 , 38 , 39 ].
Multiple studies have reported that exercise may help with fatigue from other conditions such as multiple sclerosis, cancer, rheumatoid arthritis, COPD, lupus, ALS, fibromyalgia, muscle disease, and heart failure [ 40 , 41 , 42 , 43 , 44 , 45 , 46 , 47 , 48 ].
However, over-exercising can lead to fatigue and several health issues. Experts recommend moderate exercise such as brisk walking, swimming, or cycling. Staying Hydrated
Dehydration, even mild, has been associated with increased mental fatigue in healthy people and reduced physical and cognitive performance in athletes [ 49 , 50 , 51 , 52 , 53 , 54 , 55 , 56 ].
In line with this, several clinical trials report that rehydration helps revert this increased fatigue while staying hydrated prevents it [ 57 , 58 , 59 , 60 , 61 , 62 ].
Yoga interventions reduced fatigue in a few clinical trials on healthy adolescents, adults, and seniors [ 63 , 64 , 65 , 66 ].
This practice has been most widely investigated regarding fatigue from multiple sclerosis and breast cancer. The most recent meta-analyses concluded that yoga may be effective as an add-on to conventional therapies [ 67 , 68 ].
Yoga has also been reported to help with fatigue from chronic fatigue syndrome, fibromyalgia, Parkinson’s disease, depression , low-back pain , IBS, COPD, end-stage kidney disease, HIV, and arthritis in a few preliminary trials [ 69 , 70 , 71 , 72 , 73 , 74 , 75 , 76 , 77 , 78 , 79 ].
A handful of clinical trials found massage effective at reducing post-exercise localized muscle fatigue and soreness. However, cold water immersion seems to be more effective for generalized fatigue [ 80 , 81 , 82 , 83 , 84 , 85 , 86 ].
A small clinical trial found a combination of massage chairs and brain massage ( binaural beats ) effective at reducing mental fatigue and improving cognitive function [ 87 ].
A meta-analysis concluded that massage, especially myofascial release, may reduce fatigue from fibromyalgia. In a clinical trial on women with this condition, massage was more effective when combined with physical exercise [ 88 , 89 ].
Although another meta-analysis found massage interventions effective at reducing fatigue from breast cancer, a Cochrane review concluded that there was insufficient evidence to support massage for cancer-related fatigue due to the low quality and small size of most studies [ 90 , 91 ].
More limited evidence suggests that massage may also help with fatigue from chronic fatigue syndrome, rheumatoid arthritis, multiple sclerosis, low-back pain, hemodialysis, spinal cord injury, bone marrow transplantation, and Parkinson’s disease [ 92 , 93 , 94 , 95 , 96 , 97 , 98 , 99 , 100 ]. Cold Exposure
Multiple studies found cold water immersion prior to exercise effective at increasing performance. During exercise, only external cooling (e.g., by wearing cooling garments) may reduce fatigue from anaerobic exercise, while both external and internal cooling (e.g., by ingesting cold beverages) seem to improve aerobic performance [ 101 , 102 , 103 ].
Similarly, cold exposure after exercise has been suggested to reduce fatigue perception after 48-72 hours in multiple trials. Whole-body immersion in cold water seems more effective than cryotherapy [ 104 , 105 , 106 , 107 , 108 ]. Sun Exposure
Many studies have associated […]
50 Things We Want This Week: Workout Supps, New Whiskey Releases, Flannels, And More
We are back again with all of the latest Things We Want in 2021, the best men’s gear out there right now. This is a weekly gear guide of the newest and best gear for guys and it includes everything from gadgets to accessories, apparel to whiskey, affordable items and some outrageous finds that caught my attention.
I like to editorialize the weekly ‘ Things We Want ‘ as little as possible but it’s important to call out some items in depth. This weekly gear guide also includes my daily Everyday Carry Essentials features so be sure to scroll all the way through so you don’t miss any of the latest and greatest gear for men! If you know of a product that you think should be featured in my weekly Gear Guide then feel free to hit me up via email at cass@brobible.com .
Lagavulin 16-Year Whisky + Nick Offerman Puzzle
I bet 99.99% of you didn’t know that January 29th is National Puzzle Day. If anyone out there actually knew this then big ups to you. Anyway, I’m throwing down on this Nick Offerman x Lagavulin puzzle for NPD this year because I haven’t actually completed a puzzle in several years and I’m extremely overdue. My spirit of choice will be the 16-year Lagavulin which you can purchase on Drizly and have shipped straight to your doorstep. It’s got a full nose and dry body that hits you with cascading layers of vanilla, tobacco, and sherry spice. It truly is a magnificent spirit.
I interviewed Nick Offerman around this time last year (mid-February) and we discussed how he’d spend his perfect St. Patrick’s Day. You can check out my interview with him here .
GNC Supplements To Help You See Some Gains In 2021
Who’s ready to do a 30-day challenge ahead of March and get into Spring Break shape with the heal of these GNC supps? I’ve featured three premium supplements froom GNC to help you realize some gains in 2021. First up (on the left) is the UNBREAKABLE PERFORMANCE Amino ($24) which is fueled by GNC Amino. This is exclusively available from GNC and trainer Jay Glazer and it’s designed to rehydrate mid-workout and get ready to recover with EAA and BCAA*. It’s also been designed to help reduce muscle protein breakdown on days off.
The GNC Pro Performance Essential Amino Complete ($29) in the middle (above) includes essential amino acids (EAA), specifically branched-chain amino acids (BCAA), which must be obtained by diet and cannot be made by the body. It hydrates and fuels your muscles during your workout. The GNC AMP MYOPOWER BCAA ($49) comes in Cherry Limeade or Tangy Orange flavors. This pre-workout hits your muscles with the energy support necessary to fuel performance. The complete muscle fuel containing BCAA enhanced with clinically studied BETAPOWER® + HMB and Glutamine. Check ’em out and follow any of the links below to purchase today!
[1] UNBREAKABLE PERFORMANCE Amino [$24]
[2] GNC Pro Performance Essential Amino Complete [$29]
[3] GNC AMP MYOPOWER BCAA [$49]
Arrrrrrrdbeg!
Ardbeg’s distillery manager Mickey Heads (3x IWC ‘Distillery of the Year’ award winner) is retiring after 13 years of running the distillery and they’re releasing a limited-edition ‘Arrrrrrrdbeg!’ ($179) in his honor. It is matured in ex-rye casks and has a spicy punch that ignites waves of kiwi, melon, smoked toffee, and sourdough biscuits. It wafts notes of banana, pear, rye bread, pastry and sherbert on the notes and is bottled at 51.8% ABV which makes it an ideal after-dinner drink for me. It’s hitting the market on February 1st and Arrrrrrrdbeg! will be the distillery’s very first whisky wholly matured in ex-rye casks. The bottle’s art depicts distiller Mickey as a salty pirate and was done by Brazilian artist Butcher Billy. This will be exclusively available to Ardbeg Committee members which you can learn about by hitting that ‘shop now’ button below!
The Draft Top Drinking Tool
Drinking beer out of a pint glass is great and all but so is drinking straight out of the can. You shouldn’t have to choose one or the other and thanks to this ingenious drinking device you no longer have to choose. Did you know you actually taste more of your beer when you’re able to detect more of the smells when drinking it out of a glass? Of course, you did.
T he Draft Top safely turns your beer can into a beer glass. It is a patented bar tool that enables you to safely take the top off your beer cans and smooth over the edge. My favorite part about The Draft Top is it’s only $25 . I’d think that a patented device like this would be pricey since there’s no competition and it’s a pretty cool tool but they have it very appropriately priced.
2021’s Best Flannel Shirts (So Far)
These are featured in ascending order of price. The Wellen Natural Wash Check Shirt ($98) comes in three colors. It’s cut from soft organic cotton that’s washed for softness and a vintage fade. The Flint and Tinder American Made Flannel ($98) comes in six colors. It is made in Los Angeles and this classic American print never goes out of style. What I love about this arrangement of colors is how it will naturally fit with a lot of your existing jeans/pants/boots/shoes.
The Jack Shirt by Taylor Stitch ($125) comes in four different colors. It is a brushed plaid buttondown that’s ideal for layering and the medium weight fabric will keep you comfy and warm. The Flint and Tinder Crossback Workshirt ($128) comes in three classic colors. It is a looseweave blanket-thick flannel is built for adventures or living every day to the max. You can rock this to work or on a camping trip, around the house or running errands. It’s just a great all-around shirt.
[1] Wellen Natural Wash Check Shirt [$98]
[2] Flint and Tinder American Made Flannel [$98]
[3] The Jack Shirt by Taylor […]
Nootropic minerals for healthy aging
According to U.S. Census Bureau estimates , by 2030, 1 in 5 residents will be retirement age. As the senior population over the age of 65 continues to grow through the years, so will age-related cognitive health issues. The Institute of Medicine’s (IOM) book “Cognitive Aging” notes that years of research have shown age debilitates cognitive abilities such as attention, memory and visuospatial function. Changes in the brain have actually been shown to begin happening as early as age 20. 1 CDC data in a brief on subjective cognitive decline indicated it has become a growing public health issue, with signs of cognitive decline showing up among 11.1% of individuals 45 years of age and older, affecting approximately 1 in 9 adults. The current pandemic has significantly curtailed social interactions which some consider an essential activity for cognitive enrichment—particularly in aging populations 2 —which Nutrition Business Journal (NBJ) reported has driven increased interest in cognition supplementation.
Essential minerals can play an important role in cognition and healthy aging.
Magnesium is an essential nutrient. In the aging U.S. population, magnesium intake was found to decrease with age, with mean dietary intakes significantly lower than the recommended amounts. 3
In writing about the essential functions of magnesium in the brain , neuroscience researcher Sara Adaes, Ph.D, noted magnesium is a regulator of neurotransmitter signaling. It is key to the main neurotransmitters glutamate and gamma-aminobutyric acid (GABA), through modulating the activation of N-methyl-D-aspartate (NMDA) glutamate and GABA alpha receptors. Magnesium’s involvement in the mechanics of synaptic transmissions—neuronal plasticity—result in its impact on learning and memory.
In a study of aged rats, increased levels of magnesium in the brain were shown to increase synaptic plasticity that can enhance different forms of learning and memory, 4 indicating potential application for cognitive health support.
Additionally, a systematic review determined that in comparison to healthy and medical illness controls, the magnesium levels in those with Alzheimer’s disease were significantly lower in cerebrospinal fluid and in hair (p<0.05), even though there was no difference in serum magnesium levels. 5 Another study found that based upon the National Health Research Institute Database of Taiwan, those that had used magnesium oxide were less likely to develop dementia. 6 This association held when the data was adjusted to compensate for various factors including age, sex, geography and economic variation.
Given the decrease in dietary magnesium intake previously described, and the role magnesium has in cognitive function and brain health, it is important that adequate magnesium be consumed to support brain health as well as the other essential functions in the body.
Zinc is another essential mineral that, like magnesium, has many functions in the body. It is a nutrient of concern for aging populations that are developing deficiency through inadequate consumption and inadequate absorption. One study showed that in adults ages 60 to 65, zinc intake was less than half of the recommended daily allowance. 7 Interestingly, compared to the rest of the human body, zinc concentrations in the brain are the highest—at about a tenfold increase over zinc serum levels. 8
One member of the family of zinc transporters, ZnT3, is enriched in the hippocampus and the cortex and has a prominent role in cognitive function, bundling zinc into presynaptic vesicles. 8 These vesicles then release zinc into the synaptic cleft and aid in regulating the neuronal memory processes and influencing plasticity of the brain. In mice models, the ablation (destruction) of the ZnT3 has shown age-dependent cognitive decline.
Zinc is a structural or functional component of many proteins in the brain. Zinc homeostasis is affected in the elderly, and current evidence points to alterations in the cellular and systemic distribution of zinc in Alzheimer’s disease. 9 Parkinson’s disease patients have been shown to have a significant decrease in zinc concentrations in the substantia nigra pars compacta area of the brain, 10 the major site of the dopamine receptors. While not necessarily age related, zinc homeostatic disruption has been associated with other neurological abnormalities such as traumatic brain injury, Pick’s disease, depression, schizophrenia, epilepsy, attention deficit hyperactivity disorder (ADHD) and oxidative stress. 8,10
Iron is another mineral known for its essentiality. Iron deficiency is often cited as a leading worldwide nutritional disease and many governments have instituted mandatory iron fortification programs. Iron is another mineral essential for cognitive function. In a study on elderly patients (mean age 72 years), their iron status was assessed and cognitive function was measured using mini mental state examination (MMSE) protocol. Subjects found to have iron deficiency also had lower MMSE scores. 11 Other research showed that iron accumulates in portions of the brain as people age, and is associated with some neurological diseases. 12 However, it is not known if the accumulation of iron is the cause of the neurological abnormalities or a consequence. 13
Maintaining homeostatic control of essential nutrients is necessary for normal cognitive function. The elderly population may be at extra risk for deficiencies of certain nutrients that may need to be addressed.
Stephen Ashmead, MS, MBA, is a senior fellow for Balchem Corp. His area of specialty is in mineral amino acid chelates and their functions.
References
1 Murman DL. “The Impact of Age on Cognition.” Semin Hear . 2015;36(3):111-121.
2 Hertzog C et al. “Enrichment Effects on Adult Cognitive Development: Can the Functional Capacity of Older Adults Be Preserved and Enhanced?” Psychol Sci Public Interest . 2008;9(1):1-65.
3 Ford ES, Mokdad AH. “Dietary magnesium intake in a national sample of US adults.” J Nutr . 2003;133(9):2879-2882.
4 Slutsky I et al. “Enhancement of learning and memory by elevating brain magnesium.” Neuron . 2010;65(2):165-177.
5 Veronese N et al. “Magnesium Status in Alzheimer’s Disease: A Systematic Review.” Am J Alzheimers Dis Other Demen . 2016;31(3):208-213.
6 Tzeng NS et al. “Magnesium oxide use and reduced risk of dementia: a retrospective, nationwide cohort study in Taiwan.” Curr Med Res Opin . 2018;34(1):163-169.
7 Mocchegiani E et al. “Zinc: dietary intake and impact of supplementation on immune function in elderly.” Age (Dordr) . 2013;35(3):839-860.
8 Portbury SD, Adlard PA. “Zinc Signal […]
35+ Evidence-Based Tips To Help You Lose Weight
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In the following sections, we’ll outline complementary approaches that may help lose weight. The below strategies are not meant to replace your standard medical treatment. Make sure to consult with your doctor before making any significant changes to your day-to-day routine. Correct Sleep Schedule
Research over the past few decades has recognized the importance of circadian biology in obesity . Scientists think that circadian biology may have a massive influence on energy balance and metabolism [ 1 ].
In lab settings, mice who ate at the wrong time (when it’s dark for humans) gained more weight, despite the absence of any significant differences in calorie intake or activity over the course of the experiment. The authors suspect that their metabolism shifted [ 1 ].
According to another theory, a disrupted circadian rhythm may be why shift workers seem to be at an increased risk of obesity [ 2 ]. Quantity of Sleep
Short sleep duration has been associated with weight gain in many studies. A meta-analysis of 30 studies and over 630,000 people associated short sleep duration with a 55% higher incidence of obesity in adults and 89% in children [ 3 , 4 , 5 ].
Poor sleep can increase hunger and cravings and disrupt hunger hormones like ghrelin and leptin [ 6 , 7 ]. Take Care of Your Biological Clock (Circadian Rhythm)
Researchers over the past few decades have recognized the importance of circadian biology in obesity . It turns out that circadian biology may have a massive influence on energy balance and metabolism [ 1 ].
Both shift work and being exposed to bright light at night have been linked to an increased risk of obesity [ 2 , 8 ].
What’s the best way to shirt your biological clock?
Start by going outside in the morning [ 9 , 10 ]. A study in 54 people found that getting exposed to lots of light earlier in the day was associated with a lower BMI [ 4 ].
There are several other ways to improve and shift your circadian rhythm, including: eating earlier in the morning and restricting food at night
getting more sunlight during the day [ 11 , 9 , 12 , 13 ]
avoiding bright light at night and wearing blue blocking glasses at night [ 14 , 15 , 16 ]
going to bed and waking up at the same time [ 17 ]
You can find more information about resetting your circadian rhythm here .
Stress is known to cause weight gain. Stress increases cortisol and dynorphin, both of which cause weight gain [ 18 , 19 , 20 , 21 ].
It also increases glutamate , which increases appetite, while decreases NGF and BDNF , both of which are appetite suppressants [ 22 ].
Additionally, it makes the brain resistant to serotonin , a neurotransmitter that also suppresses appetite. Stress also causes resistance to dopamine , which may cause us to eat more as we’ll need to eat more food for the same rewarding effects [ 23 , 24 , 25 ]. Exercise/Physical Fitness
High-intensity exercise is probably the best strategy to lose weight. In addition to promoting fat burning, the increased norepinephrine production may suppress food intake according to a study in rats [ 26 ].
Being active burns calories and jump-starts metabolism. Some studies suggest it also increases BDNF , which supports mental health and might cause us to eat less [ 27 ].
Exercise also increases endorphins , which activates mu-opioid receptors and also suppresses appetite [ 28 ].
Aerobic exercise (like walking, running, swimming, etc) has also been shown to cause major reductions in belly fat in multiple studies [ 29 , 30 ].
Although the reason is not fully understood, yoga can be a useful tool for weight loss too [ 31 , 32 , 33 ].
Scientists are investigating whether MSH , which is increased by sun exposure and helps people tan, can also decrease appetite [ 34 ].
Vitamin D deficiency is suspected to contribute to obesity in some cases, though more research is needed [ 35 ]. UV is hypothesized to prevent obesity in animals, whether or not they are deficient in vitamin D [ 36 ].In one study, intense light exposure, particularly in the morning, was associated with a lower BMI independent of sleep duration and timing [ 4 ].Specifically, having a majority of the average daily light exposure above 500 lux earlier in the day was associated with a lower BMI [ 4 ].Exposure to at least 45 minutes of morning light (between 6-9 am at 1,300 lux) for 3 weeks in obese women resulted in reduced body fat and appetite. Although encouraging, more research is needed to verify the link between sunlight exposure and weight loss [ 37 ].Increased blue light exposure at night has been associated with obesity and weight gain in both humans and mice [ 38 , 39 ].In a study of 54 healthy adults, there was a 1.28 unit increase in body mass index for every extra hour of bright light in the evening [ 4 ].Light exposure in the evening reduces rapid eye movement (REM) and slow-wave sleep, thus worsening metabolic function [ 40 , 41 ].Even dim light at night may disrupt the circadian clock and increase body weight, as seen in a study in mice [ 39 ].Studies have shown that 35% of the variance in body mass index is caused by light exposure, in particular at night [ 4 ].Prolonging daily light exposure increased obesity in mice by decreasing energy expenditure (through a reduced noradrenergic activation of brown fat tissue) rather than increasing food intake or activity [ 42 ].You can reduce your exposure to blue light by wearing blue-blocking glasses for four hours before going to bed, covering any electronics that emit blue or green light with black tape, and put the blinds down at night if light is coming in. Cold exposure increases metabolism and energy expenditure as the body has to adapt and produce more heat. In a clinical […]
Tinnitus: Practical Tips To Help You Manage
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In the following sections, we’ll outline complementary approaches that may help your tinnitus. If you have tinnitus, the below strategies are not meant to replace your standard medical treatment. Make sure to consult with your doctor before making any significant changes to your day-to-day routine. Avoiding Exposure to Loud Noises
Loud noise is a major cause of tinnitus because it damages the hair cells of the inner ear (acoustic trauma). People with occupational exposure to noise — such as factory and construction workers, musicians, and soldiers — are at a particularly high risk of tinnitus. Listening to music at very high volume is a common risk factor in young people [ 1 , 2 , 3 , 4 ].
Reducing your exposure to occupational noise (by wearing protective equipment) and extremely loud music (by wearing ear plugs and turning down the volume) can help prevent tinnitus. Cognitive-Behavioral Therapy
Chronic tinnitus can have very negative psychological effects. It has been associated with anxiety , depression , worse overall wellbeing, and reduced cognitive functioning (especially in attention) [ 5 ].
Cognitive-behavioral therapy has been shown to effectively improve mood and quality of life in people with tinnitus, although evidence of its sustained benefits at 6-12 months of follow-up is lacking. Self-help, and internet-delivered interventions seem to be as effective as face-to-face therapy [ 6 , 7 , 8 , 9 ].
Its combination with mindfulness meditation further helped reduce negative emotions in a few clinical trials. In some of them, the participants even reported reduced tinnitus severity and loudness [ 10 , 11 , 12 , 13 , 14 , 15 ].
Transcranial magnetic stimulation (TMS) is a non-invasive procedure that uses magnetic fields to stimulate brain cells. A meta-analysis found that TMS can improve the symptoms and quality of life in people with chronic tinnitus, as well as preventing its return over time. This procedure is relatively safe and well-tolerated according to another meta-analysis [ 16 , 17 ].
Transcranial direct current stimulation ( tDCS ) is another procedure that delivers weak electric current to the scalp. Two meta-analyses came to opposite conclusions regarding its effectiveness for tinnitus loudness. However, the second one did find this technique effective to reduce distress in people with chronic tinnitus [ 18 , 19 ]. Transcutaneous Electrical Nerve Stimulation
Transcutaneous Electrical Nerve Stimulation ( TENS ) is a non-invasive method of stimulating nerves by applying electricity to the surface of the skin.
Several studies have successfully used TENS on areas close to the ear to improve tinnitus severity. This method was most effective in people with low-frequency tinnitus and mild hearing loss in one of the studies [ 20 , 21 , 22 , 23 , 24 , 25 ].
TENS was also successful when stimulating the vagus nerve in a few trials [ 26 , 27 , 28 , 29 , 30 ].
Despite the way it is often depicted in the popular media, hypnosis is actually a real phenomenon that some mental health professionals use to address certain problems. It’s defined as a state of focused attention and reduced awareness of the environment that enhances the ability to respond to suggestions [ 31 ].
A few clinical trials show that different modalities of hypnosis may reduce tinnitus severity and distress [ 32 , 33 , 34 , 35 , 36 ].
A meta-analysis suggested that acupuncture may offer some subjective benefits to the treatment of tinnitus, but there was high heterogeneity in the studies included: Chinese studies reported positive results more frequently and used more appropriate acupuncture points and sessions, but were often poorly designed and had higher risk of bias than studies in English [ 37 ].
Severe tinnitus is often associated with emotional stress symptoms, which in turn worsens quality of life in people living with this condition. Some studies even suggest that stress can be a causative factor for tinnitus [ 38 ].
In a study, people suffering from tinnitus had higher blood levels of the stress hormones 5-hydroxyindoleacetic acid and norepinephrine [ 39 ].
We recommend addressing sources of stress in your life, either by taking up a stress-busting hobby (such as yoga or meditation ) or seeking professional help.
Although a cause-and-effect relationship hasn’t been clearly established, a meta-analysis of 20 observational studies found an association between smoking and tinnitus [ 40 ].
A large-scale study associated regular (at least once per month during a year) marijuana use with an increased incidence of tinnitus. However, there was no correlation between marijuana use and tinnitus severity. Moreover, the authors speculated that psychosocial factors (e.g., using marijuana to self-medicate for tinnitus) could, in part, explain this association [ 41 ].
In 3 small clinical trials, yoga reduced subjective symptoms of tinnitus and improved distress. However, it was less effective than cognitive-behavioral therapy [ 42 , 43 , 44 ].
Two studies found that tinnitus was more common among people with low blood vitamin B12 levels [ 45 , 46 ].
Conversely, a high dietary intake of this vitamin reduced the odds of developing tinnitus in another study [ 47 ].
Liver, steak, fatty fish (such as sardines, tuna, salmon, and trout), shellfish, eggs, milk, nori seaweed, and mushrooms are especially rich in this vitamin [ 48 ]. Increasing Protein Intake
Reduced intake of proteins has been associated with tinnitus. Conversely, people who ate more proteins and fish had a reduced incidence of this condition in 2 studies [ 49 , 47 , 50 ].
High dietary intake of fats was associated with increased odds of tinnitus in a study. Similarly, people with tinnitus and high blood fat levels showed reduced tinnitus severity after following a low- cholesterol diet for 24 months [ 51 , 52 ].In elderly patients with tinnitus, melatonin levels are very low. This may indicate that melatonin is connected with normal ear activity [ 53 ].In line with this, melatonin helped reduce tinnitus severity and improved quality of life and sleep quality in several clinical trials. Moreover, this hormone was more effective than the antidepressant sertraline and a mixture of antioxidants [ 54 , 55 , […]
The Power Within by Corey Daniels book available for only $2.99
Mind has both conscious and subconscious halves. These are likened to a driver and the truck he drives. The driver plans the destination and observes road conditions, while the truck provides motive power. Your subconscious mind is like the truck and it only goes in the direction in which is a steered. This can be the road or off a cliff. Likewise, the consciousness paints a picture of what the world is and what your goals are and the subconscious acts on them through emotion, physical response and energy, whether these are correct, rational images or false negative ones. The subconscious is also like an emotional reservoir which your body and mind draw responses from to external stimuli.
The Power Within lays out a method of programming your subconscious and tapping into the Holy Spirit, God voice or what the Greeks called the daimon (godman).