Casey Sinclair, CFMPDr. Casey Sinclair, CFMP, DC

Dr. Casey Sinclair, D.C. is a leading holistic healthcare doctor trained in functional medicine. He has extended his reach around the world by co-founding Family Health Advocacy, a health advocacy group lead by doctors and health professionals providing resources and education on global health matters. He has been fortunate to act as health a consultant to some of the largest companies in North America and as a professional speaker he's had the privilege of speaking to thousands of people. Dr. Casey is an advocate for people suffering with chronic pain and fibromyalgia and has authored a book on the subject.

The Simple Formula for Success with Insulin Resistance

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insulin resistance, what is insulin resistance, insulin resistance diet, insulin resistance symptoms, how to reverse insulin resistance

Insulin resistance is a condition that occurs when the human body fails to use insulin properly. This means that the body cannot balance blood glucose levels. The prevalence of this condition among adults ranges from 15.5 to 46.5% across the world. However, insulin resistance occurs across all age groups. This post provides you with all you need to know about insulin resistance, including how you can prevent or reverse the condition. But before we can go deep into insulin resistance, we should understand what insulin is and how it works.

The Importance of Insulin

Insulin is a hormone produced by the pancreas; a large gland situated at the back of your stomach. The primary role of this hormone is to help your body absorb glucose and use it for energy.  After eating, your digestive tract processes carbohydrates into glucose, which is then absorbed in your bloodstream through the small intestines. Insulin enables the cells in your body to absorb the glucose and use it for energy.  The hormone is also responsible for balancing the glucose levels in your blood. If the levels are high, insulin prompts your body to store the excess glucose in your liver.

What is Insulin Resistance

Also known as impaired insulin sensitivity, insulin resistance is a condition that occurs when the cells in your liver, fat, and muscles fail to respond well to insulin and can’t use glucose for energy.  In response, your pancreas produces more insulin. Your blood levels remain healthy, provided the pancreas can make enough insulin to overcome the condition. Otherwise, your blood glucose levels go higher than average in a condition called prediabetes.

What is Prediabetes, and How Common is it?

Simply put, prediabetes is when your blood sugar levels are higher than normal but not high enough to be regarded as type 2 diabetes. The condition occurs in people with insulin resistance or when your pancreas fails to produce enough insulin to balance the sugar levels.  Individuals with prediabetes are more likely to develop type 2 diabetes if they fail to change their lifestyles.  According to the Centers for Disease Control and Prevention, one in every three people in the United States has prediabetes.

Symptoms of Insulin Resistance and Prediabetes

Most individuals don’t realize they have insulin resistance or prediabetes until they get a blood test. It is normal for anyone to have high blood sugar levels every now and then. However, if your blood sugar levels are consistently high, you feel more tired, thirstier, have a vision problem, and urinate more, then it could be prediabetes.  Also, some individuals may develop dark spots on the back of the neck and under the armpits. Skin growths in these areas are also a common sign of prediabetes.

Causes and Risk Factors of Insulin Resistance

Although the exact cause for insulin resistance is still unclear, researchers have often associated the condition with an inactive lifestyle and excess weight.

Inactive lifestyle

Leading an inactive lifestyle has been linked to prediabetes and insulin resistance. Physical activities allow your body to undergo some changes that help it to balance normal blood sugar levels.

Excess weight

Doctors say that being obese, overweight, or sedentary increases your insulin resistance risk. They believe that extra fat tissue may cause physiological stress and inflammation, which lead to insulin resistance.

Other risk factors include:

  • Smoking
  • Age
  • Family history of diabetes
  • Certain medications like antipsychotics
  • Hormonal disorders
  • Sleep problems

Diagnosis and Tests for Insulin Resistance and Prediabetes

If you notice any of the symptoms of insulin resistance and prediabetes – mentioned above – you should visit your doctor. The physician will use the following things to diagnose the condition:

Physical exams: The doctor will check your blood pressure and weight

Questions: The care provider will ask about your family medical history

Blood tests: The physician will likely carry out several blood tests, including:

Fasting plasma glucose (FPG) test:

This test measures your blood glucose levels when you haven’t eaten for at least 8 hours. The table below shows the results and their interpretation.

Result FPG
Diabetes 126 mg/dl or more
Prediabetes Between 100mg/dl to 125 mg/dl
Normal /dl or below

Hemoglobin A1c test:

This test checks your blood glucose levels in the last 2 to 3 months. Below are the results and interpretation of the test

Result A1c
Diabetes 6.5% or more
Prediabetes 5.7% to 6.4%
Normal 5.7% or less

 

Oral glucose tolerance test (OGTT):

OGTT checks your blood glucose levels 2 hours after taking a sugary drink. The following table shows the results and interpretation of the test.

Result OGTT
Diabetes 200 mg/dl or more
Prediabetes Between 140 mg/dl to 199 mg/dl
Normal 140 mg/dl or below

If you’re free from either of these conditions, you should be retested at least once every three years, especially if you have other risk factors for diabetes.

Reversing or Preventing Insulin Resistance and Prediabetes

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While it’s impossible to deal with insulin resistance or prediabetes completely, there are several ways you can make your body cells more receptive to insulin, including:

Weight loss

Losing weight can help you reverse or prevent insulin resistance in your body. Research shows that losing 5 to 7% of your starting weight can help minimize the chances of developing diabetes.

You can eat certain foods or change your lifestyle to lose weight. For instance, you can eat more vegetables, fruits, legumes, beans, whole grains, and other lead proteins. Also, you may consider talking to a personal trainer or a nutritionist.

Getting active

Regular physical exercise remains to be the most effective way of reducing insulin resistance and diabetes among individuals. Exercising makes your body more sensitive to insulin and opens up alternative paths for glucose to enter your muscle cells.

Medications

Although there are no medications specifically for treating prediabetes or insulin resistance, you may use diabetes medications to manage the conditions. These medications include thiazolidinediones and metformin

Don’t panic

Although a fight against an invisible condition can feel discouraging and frustrating, know that you’re not alone. There are several effective and proven ways of combating insulin resistance and prediabetes. Staying active, losing weight, and eating healthy are sure ways to manage the condition.

SOURCES USED:

https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance

The Beginner’s Guide to the Paleo Diet

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paleo diet, what is paleo diet, paleo diet foods, autoimmune paleo diet

Deciding what to eat is probably the single most important health decision a person makes.  While air and water are the two most necessary requirements for staying alive, food occupies our minds most of the time.  Our prerequisites for air and water center almost entirely around whether they are pure and clean.  Food on the other hand introduces the factor of taste.  A question we ask daily, “What do you want to eat?” is almost always a query about flavor rather than nutrition.  Eating food not only sustains human beings, it is one of our carnal pleasures.  Sometimes that need for taste leads us to make bad choices.  We fill our diet with food that isn’t good for us.  Conversely when we find a diet that strikes a better balance we stick with it.  The Paleo Diet, popularized strongly at the beginning of the century, has showed staying power for just that reason.  It’s a well-researched nutrition plan backed by several noted scientists that also happens to have plenty room for variety and taste.

What Is the Paleo Diet?

The concept behind the Paleo Diet is the idea that humankind’s DNA is essentially the same as it was during the Paleolithic era.  Modern humans came into existence between one hundred and three hundred thousand years ago.  The Paleolithic era ended approximately eleven thousand years ago, so our species has spent more than ninety percent of its evolutionary time within the Paleolithic.  The thinking behind the diet is that the human digestive tract has not gone through substantive changes since the Paleolithic era ended.  Our ancestors were essentially hunter-gatherers.  They didn’t eat cultivated grains or domesticated meats in any quantity.  Their water had fewer chemicals, and their physical activity was far more pronounced.

Our habits and food sources have changed significantly through the centuries.  We have access to more diverse meal possibilities due to our famous ability to adapt.  On top of that, our scientific and industrial innovation has given us artificial supplements and food capabilities unavailable to our primitive ancestors.  We ingest meats and grains that the human body has only had a few dozen decades to absorb.  Our plants and animals are fed by fertilizers and steroids, which come into our systems as we consume the food we manufacture.

Creators of the Paleo Diet believe we force ourselves to digest foods that are incompatible with our gastrointestinal systems as well as our health.  As far back as the 1890’s writers such as John Harvey Kellogg and Emmet Densmore lamented the effects of grains on human health.  Author Walter L. Voegtlin published a book in 1975 called “The Stone Age Diet”.  As a gastroenterologist he advocated a meat-centric diet that kept vegetables and starches to a minimum.  In the twenty-first century Dr. Loren Cordain published his book, “The Paleo Diet”, which trademarked the name and system that suggests a diet almost exclusively of vegetables, fruits, nuts, roots, meat, and organ meats

What Are the Benefits Of A Paleo-Diet?

The Paleo Diet allows you to eat the following:

  • Wild Game and Lean Grass-fed Meats
  • Seeds And Nuts
  • Vegetables
  • Fruits
  • Oils
  • Fish

The diet seeks to avoid the following foods:

  • Dairy
  • Grains
  • Legumes
  • Refined Sugar
  • Salt

On top of these restrictions the Paleo Diet frowns upon heavily processed food in general.

As we can see by the above lists, the Paleo-Diet is good for weight loss, since it cuts down on calorie-rich food and carbohydrates.  Since the diet’s proponents also suggest a good exercise regimen and generous water consumption, the system encourages muscle tone and skin health.  The diet’s food components are good regulators of blood sugar.  It helps with stress and keeps dangerous fats at a low level.  The Paleo Diet’s ‘creators’ claim that it lowers the risk of cardiovascular disease and inflammatory bowel disease.  Not enough definitive studies have been done to give these claims firm scientific backing, but elements of the diet have been known to have a positive influence on heart and digestive health.

Since the Paleo Diet forbids dairy products, there is some worry about suffering from Vitamin D and calcium deficiency.  Some other worries are increased diarrhea, as well as possible exposure to more toxins in fish.  Proponents of the diet point out the ability to avoid toxins by practicing simple avoidance. Some foods that the diet allows have supplies of Vitamin D and calcium that can be increased to compensate for the absence of dairy products.

What Are Some Examples of a Paleo-Diet Meal?

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As we first mentioned taste is an important part of anyone’s diet choice.  The Paleo Diet has several fine dishes that are in perfect keeping with its requirements.  Everything from chicken salad to burgers, to grilled salmon and pork is allowed in Paleo Diet meals.  Vegetables fried in coconut oil, sweet potatoes and steak are also on the menu.  Lettuce leaf wraps can be used instead of sandwiches.  Grilled chicken wings with salsa make a nice movie or sports-event snack.

 

SOURCES USED :

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182,

https://thepaleodiet.com/

Everything You Ever Wanted to Know About HIIT Training but Were Afraid to Ask

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HIIT workout, HIIT, HIIT workout at home, HIIT exercises

A quick “fitness class” Google search will yield numerous spin, barre, kickboxing, Pilates, and so many more offerings for you to choose between. The number of exercise classes to choose from though can be overwhelming to navigate. And when you are paying per class, you find yourself wondering if the workout is worth the cost. The other dilemma we run into is time. With our busy schedules, many of us don’t have the time to set aside an hour each day for regular physical activity.

What has grown in popularity is a high-intensity interval workout (aka HIIT training) because it offers the same health benefits as other types of exercise but in a shorter amount of time – sometimes even as short as 15-20 minutes! It’s easy to find a HIIT class to try for yourself. You can Google different HIIT workouts or find clips on YouTube or various fitness services like Fit 5-40-5. Below we take a deeper dive into what this training is and its benefits.

What is HIIT Training?

HIIT’s name describes exactly what you can expect: high-intensity, interval training. These workouts consist of any form of exercise where you push yourself to endure a short burst of intense activity, followed by a brief period of rest or a lower-intensity activity. You’ll then repeat that sequence a few times. Each burst can vary in length (typically less than 45 seconds long) so you can play around with what makes sense for you and your body.

What are the the benefits versus conventional cardio exercise

  • Reduces your body fat: 

Unlike some other exercises, HIIT can decrease body fat more steadily. That’s because with this workout you are burning more calories in half the time. After you complete your workout, your body’s repair cycle goes into hyperdrive due to the intensity, so you stay burning fat and calories up to 24 hours after you finish! HIIT also ensures that the weight that you are losing comes from where your body is storing fats, so you aren’t losing any of your muscle mass.

  • Promotes a healthy heart:

HIIT training pushes us outside of our comfort zones and usual resting heart rates. When we work out like this, we are pushing ourselves into an anaerobic zone (when it feels like our heart is beating out of our chest) which is producing extreme results. Some studies have shown that after 8 weeks of HIIT training, some people can bicycle twice as long as they could before they started, while at the same pace!

  • Improves mental health:

We all know that exercise gives us endorphins and endorphins make us happier, but HIIT training is particularly helpful with this. Studies have shown HIIT can not only reduce depression but can also help those with psychiatric conditions. That’s because those individuals typically have a lower motivation to embrace an active lifestyle and they feel that exercise is too time-consuming. One study that looked at this at a psychiatric daycare facility showed an improvement in mental health scores related to reducing levels of depression and social avoidance.

  • Increases your metabolism:

In addition to the other health benefits, HIIT can also improve metabolic health like blood pressure, blood sugar levels, and cholesterol. HIIT stimulates your HGH (human growth hormone) by up to 450% during the 24 hours after you finish, and it slows down the aging process!

  • It’s time-efficient: 

You can fit HIIT into a lunch break or start, or end, your day with it. You’ll also see your progress fast. You’ll see more in just 15 minutes of interval training 3 times a week than if you were on a treadmill for an hour. You’ll still receive the great benefits of heart and lung health, metabolic health, increased oxygen supply to your muscles, and improved exercise tolerance just with 10-20 minutes sessions 3 times a week – that’s all you need!

Examples of HIIT Training

You can do HIIT training anywhere. Nothing will stop you or hold you back when all you need is some open space. Whether you’re at home, the gym, or even in your yard – you can get a quick HIIT workout in, wherever your heart desires. Below are some examples of how you can think about structuring your HIIT workout.

  • Tabata style:

Tabata is the most common style of HIIT. All it involves is 20 seconds of work followed by 10 seconds of rest. You then repeat that sequence 8-20 times total and you’re done!

  • Bodyweight focused:

Most HIIT workouts often only require body weight and you’ll commonly perform exercises like high knees, fast feet, burpees, squats, sit-ups, and anything plyometric like jumping lunges or jumping jacks. Since the whole point is to get your heart rate up fast some equipment (like dumbbells) can make your HIIT workout less effective because you aren’t pushing your heart to the max!

  • Equipment focused: 

If you have equipment accessible, that’s fine to use! And, you may prefer to use a treadmill, rowing machine, spin bike, or even a rope for your intervals. You can increase the resistance for the high-intensity portions and then reduce it again for the rest period (or walk).

There are many different formats out there, but a sample HIIT workout may look like this for 25 minutes total:

  • 5-minute warm-up
  • 5-minute HIIT circuit (high-intensity exercise for 15 seconds, then rest* for 10 seconds, high-intensity exercise for 15 seconds, then rest for 20 seconds, high-intensity exercise for 15 seconds, and then rest for 30 seconds, high-intensity exercise for 15 seconds and then rest for 40 seconds, high-intensity exercise for 15 seconds, and then rest for 50 seconds)
  • Repeat that 5-minute HIIT circuit 3 times
  • 5-minute cooldown

*For each rest, you can either stop altogether or switch to a gentler exercise like walking, cycling, or stretching. 

We all know exercise is good for us. HIIT allows for all of us to not have an excuse to not fit exercise into our daily lives. It offers benefits so many other workouts can’t deliver or offer, and the quick spurts will keep you from being bored! You’ll see the benefits in a matter of weeks and since it’s short, you’ll feel like you got a whole workout in half the time!

[Sources:]

https://www.medicalnewstoday.com/articles/327474

https://www.shape.com/fitness/workouts/apple-fitness-new-workouts-pregnancy-older-adults-beginners

10 Unbelievable Things You Never Knew About Pine Needle Tea

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pine needle tea benefits, pine needle tea health benefits, where to buy pine needle tea, how to make pine needle tea, are pine needles safe for tea, are pine needles toxic to humans

Many people around the country enjoy the smell of fresh pine on a summer day, but did you know you can taste that sensation as well? Pine needle tea is a delicious treat to enjoy in the morning or during the day and provides many health benefits to its drinkers.

The needles the tea is infused with are the primary source of these benefits, such as antioxidants and vitamin A and C. There are many other benefits to be gained from drinking pine needle tea daily, here’s a brief guide.

pine needle tea benefits, pine needle tea health benefits, where to buy pine needle tea, how to make pine needle tea, are pine needles safe for tea, are pine needles toxic to humans

Fight Respiratory Infections

Pine needle tea was often used by indigenous cultures for treating respiratory problems. The Encyclopedia of American Indian Contributions to the World records how the Native Americans used white pine for its expectorant and decongestant qualities.

pine needle tea benefits, pine needle tea health benefits, where to buy pine needle tea, how to make pine needle tea, are pine needles safe for tea, are pine needles toxic to humansThe Power of Antioxidants

Drinking a cup or two of pine needle tea per day will help fuel your body with antioxidants, which are highly important for the functioning of your body and blood. Pine needles possesses a slew of antioxidants, in the form of vitamin A and vitamin C, as well as a host of flavonoids.

The vitamins you consume while drinking the tea, in addition to micronutrients known as “phytonutrients” help guard your skin from excess damage by free radicals. Protection from free radicals can help you prevent illnesses such as heart disease, diabetes, and Alzheimer’s. There are a host of supplements and artificial sources of antioxidants, but natural sources are more beneficial.

pine needle tea benefits, pine needle tea health benefits, where to buy pine needle tea, how to make pine needle tea, are pine needles safe for tea, are pine needles toxic to humansKeep Your Heart Healthy

Pine needle tea doesn’t just bolster and protect your blood. The nutrients and antioxidants found within the tea can also help your heart function in a similar manner to your blood. Pine needle tea helps bolster your blood because it provides a boost to the metabolism of lipids. Researchers have tested this function of the tea in several different ways and have consistently found it to be highly beneficial for this purpose.

In addition to quickening of metabolism, pine needle tea reduces inflammation in the body, which helps balance the flora of the gut. This gut rebalancing has many beneficial properties, but one of the primary uses is the lowering of bad cholesterol, while raising the good type. Clinical trials need still be conducted, but the initial research is promising.

pine needle tea benefits, pine needle tea health benefits, where to buy pine needle tea, how to make pine needle tea, are pine needles safe for tea, are pine needles toxic to humansRefuel More Efficiently

Because of the many antioxidants found in pine needle tea, the drink can help you refuel while exercising, so that you’re ready for another round or beginning a cycle of rest. The Journal of Nutrition exercise and Biochemistry found that rats who were fed pine needle power lowered their cholesterol significantly.

The antioxidants within the tea helped the rats perform better in their exercises and recover quickly when faced with a second bout of activity. In addition, the tea also helped prevent cell death, which is important for both recovery time and intensity. The only caveat is that the pine needle powder most likely had a higher concentration of antioxidants than would be found in most tea.

pine needle tea benefits, pine needle tea health benefits, where to buy pine needle tea, how to make pine needle tea, are pine needles safe for tea, are pine needles toxic to humansVitamins Galore

Pine needle tea holds a plethora of vitamins and minerals in addition to the antioxidant properties. The two most common vitamins found within the tea are vitamin A and vitamin C, which will help you see at night in addition to providing your skin with many benefits. Vitamin C will help you build collagen and protect your skin tissue, in addition to boosting your immune system in a natural and organic way.

These vitamins are important, but many Americans aren’t consuming enough of them on a daily basis. Adding pine needle tea to your diet and daily routine can help keep your skin healthy and young year-round.

pine needle tea benefits, pine needle tea health benefits, where to buy pine needle tea, how to make pine needle tea, are pine needles safe for tea, are pine needles toxic to humansHelp Clear Your Mind

Finally, one of the most sought-after yet undervalued properties of pine needle tea is the ability to clear your mind and help keep your body in clarity. The sweet aroma and peaceful aura of pine needle tea can help your body relax and open up your senses, allowing your mind to relax and your senses to become slightly improved. Many priests and monks from different regions of the world have drank pine needle tea over the centuries because of the boost it provides to clarity.

Making the Tea

It’s entirely possible to make your own pine needle tea, though the process is not quick. There are many concerns to take into account and steps to follow. First, you should cut off the ends and roll the needles you’ve bought. This step releases the oil and keeps the needles dry and nutritious. You should keep the needles you’ve prepared in a cup of hot water for about fifteen minutes before straining. Once strained, you can mix and enjoy at your leisure.

Caution

It may be tempting to collect your pine needles from random trees around your neighborhood or city, but you should resist the temptation. Many of the needles found within nature will be unsafe to eat and drink because they’ve not been specially prepared or treated. If you wish to make pine needle tea yourself, you should buy needles which are already bagged, for your safety and convenience.

Side Effects

There are a wide variety of pine trees. Some of these are potentially toxic or harmful when used for food. If you are foraging for pine needles, it is advisable to do so with an expert. According to the USDA Agricultural Research Service, the needles of ponderosa pine cause abortion when grazed by cattle. With very little research available, most of the side effects of pine-needle tea are also anecdotal. Some of these are: [14]

Irritation in the throat and mouth

Inflamed patches on the skin

Vomiting

Nausea

Dizziness

Headaches

Diarrhea

For pregnant women: The USDA cautioned against the ingestion of ponderosa pine needles. Given the toxicity of some pine species, it is best to avoid drinking this tea if you are pregnant. [15] [16]

Allergy: You should also be aware of any potential allergies to pine trees. Pine oil that is released when brewing the tea, can have inflammatory effects on the skin and stomach, resulting in stomach upset in some people. Given these possible side-effects, it is recommended that you only try about half a cup in the beginning.

SOURCES USED:

https://www.researchgate.net/publication/6355045_Antioxidant_Antimutagenic_and_Antitumor_Effects_of_Pine_Needles_Pinus_densiflora

https://www.google.co.in/books/edition/Encyclopedia_of_American_Indian_Contribu/QIFTVWJH3doC?hl

 

What Research Says About Quercetin for Brain Health

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Quercetin, quercetin covid, quercetin benefits, what is quercetin

Recently, there has been a heavy focus on researching the potential physical and cognitive benefits of specific natural food substances and nutritional supplements. One of the areas researchers have been focused on is the health-enhancing properties of flavonoids — a class of secondary plant metabolites found in many fruits and veggies. A lot of that research has been focused on quercetin — a flavonoid that is widely distributed in fruits and vegetables. Flavonoids are known to block inflammatory molecules in the brain.

Quercetin has been found to be a potent antioxidant that is capable of scavenging free radicals as well as protecting neuronal cells from neurotoxicity that is caused by oxidative stress.

What’s more, quercetin is an adenosine A1 receptor antagonist in vitro — meaning it can help reduce physical and mental fatigue as well as spatial memory, and it has even been shown to reverse cognitive deficits in mice. Additionally, the mice that were given quercetin supplements showed increased learning and memory function compared to non-treated mice.

What is Quercetin?

 Quercetin is a plant pigment (flavonoid) that naturally occurs in many plants, fruits, and vegetables. It has antioxidant and anti-inflammatory effects that may help fight inflammation, kill cancer cells, control blood sugar, and help protect against heart disease.

Where is Quercetin Found?

As we mentioned, quercetin is found in many fruits and vegetables. It can also be found in grains, tea, and wine.
Quercetin is the most abundant flavonoid in the average person’s diet. It’s estimated that, on average, we consume from 10–100 mg of quercetin daily through various food sources.

Quercetin’s Impact on the Brain

The research we mentioned above suggests that quercetin’s antioxidant properties may help fight against degenerative brain disorders, including Alzheimer’s disease and dementia.
In one study, mice with Alzheimer’s were given quercetin injections every two days for a total of three months. By the end of the study, the injections were found to reverse several markers of Alzheimer’s, and the mice’s performance on learning tests was also improved.

Another study found that eating a diet high in quercetin reduced markers of Alzheimer’s disease and improved cognitive function in mice at the early to middle stages of Alzheimer’s.

The research on humans and the effect of quercetin on mental health are promising as well. In fact, one study found that three weeks of quercetin supplementation protected the human brain against mental fatigue and loss of sustained vigilance following three days of heavy exercise.

You may have heard that coffee is linked to a lower risk of Alzheimer’s. It turns out that it’s the quercetin, not the caffeine, that is the primary compound in coffee responsible for the potential protective effects against Alzheimer’s.

Sources of Quercetin

Quercetin, quercetin covid, quercetin benefits, what is quercetinIf you’re eager to start reaping the potential cognitive benefits of quercetin, add more of these foods into your diet:

  • Green tea
  • Black tea
  • Capers
  • Yellow peppers
  • Green peppers
  • Red onions
  • White onions
  • Shallots
  • Broccoli
  • Tomatoes
  • Cooked asparagus
  • Kale
  • Red leaf lettuce
  • Cherries
  • Red apples
  • Red grapes
  • Citrus fruits
  • All kinds of berries, including cranberries, blueberries, and raspberries
  • Buckwheat
  • Red wine

You can also take quercetin in supplement form. You can purchase quercetin supplements at most health food stores in capsule and powder form. The typical dosage ranges from 500–1,000 mg per day.

By itself, quercetin actually has a low bioavailability — meaning the body absorbs it poorly. This is why supplements often include other compounds like vitamin C or digestive enzymes such as bromelain to help increase absorption.

As the most abundant dietary flavonoid, quercetin has many health benefits, from brain health to improved exercise performance. Although these benefits are promising, we are looking forward to even more research being conducted on the substance.

Eating Dates for a Healthy Brain: What You Need to Know

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health benefits of dates, health benefits of medjool dates, are dates healthy?

Nutritionists have long known the benefits of dates as a healthy part of a diet.  Recently, neuroscientists have studied the fruit’s effect on the human nervous system as well.  There is evidence to suggest dates lend a supportive or even restorative function with neural transfers and conductivity.  The studies have implications about maintaining or slowing the degeneration of brain functions. The research is still in its infancy, but early results have strong implications that eating dates is healthy for the brain.

How Do Dates Actually Help Brain Function? 

Once you’ve taken into consideration its other global impacts, it’s time to look at what scientific study says about brain health and dates.  One of the most promising correlations is between the consumption of dates and the prevention of Alzheimer’s and dementia.  Dates have a strong anti-inflammatory effect.  They can help block the reaction of proteins such as Interleukin 6 (IL-6), which not only influences the onset of dementia but that of cancer, arthritis, and other debilitating aging maladies.

Dates also help reduce the formation of plaque on the brain.  By limiting the reactions of amyloid beta proteins, dates may help slow the death of brain cells and failing neural pathways.  In animal studies the subjects showed better memory and learning capability with the inclusion of dates in their diet.  They also displayed lower stress when compared with the studies’ control groups.

Human trials, of course, will yield more conclusive data.  The research is still young, but if everything from Alzheimer’s to cancer and early blindness can be prevented, the incentive to do more study is there.  Dates may soon prove to be yet another of nature’s hide-in-plain-sight miracles.

What are Some Other Properties of Dates?

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Dates don’t simply aid brain function.  The fruit is rich in fiber.  They have several nutrients, including potassium, magnesium, manganese, iron, B-vitamins and protein.  The fruit’s carbohydrate content is high.  It is a strong source of sugar and must be eaten moderately to avoid excess weight gain.  Dates have many antioxidants such as flavonoids, carotenoids and phenolic acid.  These elements protect cells from free radicals.  They reduce the chance of heart disease, diabetes and loss of eyesight.  They also lower the risk of cancer and intestinal disorders.

Along with brain health there is evidence showing dates provide some help during labour.  The fruit can help with anything from cervical dilation to stabilization of the delivery cycle.  As little as six dates a day showed positive results in controlled studies.  As with brain studies, more research is needed, but indications are that the tannins in dates may help with contractions.  It’s also thought that some elements in dates mimic oxytocin, a hormone that regulates the actual contractions of labor.

 What’s The Best Way To Include Dates?

As to how you include dates in the daily diet the simple answer of course is to eat them.  The fruit is edible and tastes good freshly picked or dried.  It can be crushed and used as a sugar substitute.  As the ancient cultures showed, dates can be made into breads, puddings, powders, or purees.  They can be eaten at breakfast or as an afternoon snack.  Dates are great to eat before a workout.  You can eat them at night, but it’s best to do that in moderation, due to the fruit’s high calorie count.

 

 

 

 

What Research Says About Coenzyme Q10 for Mental Health

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CoQ10 benefits, CoQ10 benefits for men, CQ10 health benefits, CoQ10 supplement benefits

Coenzyme Q10 is an antioxidant that occurs naturally in our body. This coenzyme is important for the growth and maintenance of the body’s cells. CoQ10 is also beneficial to your mental health.  As people grow old, the levels of CoQ10 in the body decrease. CoQ1O levels are also low in people who have conditions like heart disease, diabetes, migraines.  Certain foods, including fish, meat, and nuts can help increase the levels of Coenzyme Q10 in the body. You can also take CoQ10 supplements, which are available as capsules, tablets, IV, or liquid syrups.

Benefits of CoQ10 for mental health

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With the increase in mental illnesses, there has been an increase in research focusing on the benefits of CoQ10 for mental health. Several studies have indicated that CoQ1O supplements have been effective in treating and preventing a number of mental health issues. Some of the proven benefits of CoQ10 for mental health include;

1. Helps with migraine prevention

CoQ10 is found in the membrane of mitochondria of the cells. Research shows that coenzyme Q10 helps to boost the function of the mitochondria. Proper mitochondrial function increases energy to the cells while decreasing inflammation, which occurs during migraines.

Low levels of CoQ10 in the body can lead to abnormal mitochondrial function. This results in high uptake of calcium by the brain cells and increased production of free radicals as antioxidant protection decreases. It also reduces the energy levels in the brain cells, which causes migraines.

Research indicates that increasing CoQ10 does not only prevent but also treats migraines. Since frequent migraines can cause mental health issues, increasing CoQ10 levels in the body can help improve your overall mental health.

2. Safeguard brain cells from oxidative damage

While free radicals help in supporting the growth of brain cells and cognitive function, excessive production can damage and kill brain cells. Overproduction of these radicals occurs during oxidative stress when the counteracting antioxidant response system fails to work sufficiently.

CoQ10 is a lipid antioxidant that inhabits the generation of free radicals and oxidation of proteins as well as peroxidation of lipids. This in turn suppresses oxidative stress leading to healthy brain cells.

3. Guards against Neurodegenerative Disease

Research conducted by Neuropsychiatric Disease and Treatment shows that CoQ10 helps to improve the conditions of patients with neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.

Further clinical trials have also supported the promising effects of CoQ10 on people with Parkinson’s or Alzheimer’s. An example is where animal-based research indicated that CoQ10 prevents the overproduction of the harmful beta-amyloid, a component present in the brain of people with Alzheimer’s disease.

4. Treating anxiety and depression

Research has reported that patients with mood disorders such as anxiety, depression, and bipolar were found to have a drop in levels of CoQ10.  The research conducted by the journal Molecular Biology found out that supplementing CoQ10 in the body of patients with lowered coenzyme Q10 levels helped to decrease fatigue and depression.  Recent studies have also shown CoQ10, being a powerful antioxidant can help in improving the symptoms of mood disorders such as anxiety.

Dosage

There is no specific daily dosage for CoQ10. The amount will vary depending on the condition and can range from 90mg to 200 mg per day.  However, studies suggest the following dosage;

  • 150 to 300 mg per day for Migraine
  • 200 to 400 mg per day for depression and anxiety
  • 200 mg for neurodegenerative disorders

Always consult your health care professional on the dosage before using these supplements. Alternatively, you can follow the instructions provided on the packaging, because CoQ10 supplements have varying ingredients and strengths.

Possible side effects and risks

Generally, CoQ10 is safe for the majority of users. However, some people have reported mild side effects such as dizziness, insomnia, abdominal pain, fatigue, and stomach upsets after use.  You should also note that some medication like blood thinners can decrease the effectiveness of CoQ10. As such, talk to your health care professional before using these supplements if you’re under medication.

 

Learn How Melatonin Prevents Blood Clots in Ten Minutes

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melatonin, what is melatonin, how much melatonin should i take, melatonin health benefits

Everybody needs 7-8  hours of sleep to function well. Without sleep, we don’t perform at our best, and lack of sleep can negatively impact our health.  Many people have difficulty falling asleep or staying asleep, tossing and turning during those precious hours intended for sleep. Melatonin, a neurohormone supplement, helps many people fall asleep and stay asleep, making it known primarily as a sleep aid. But there is research to show that melatonin can help in preventing blood clots. One of the most important areas of research would be exploring the use of melatonin in preventing blood clots, as around 100,000 people die from blood clots annually.

Melatonin has other health benefits that are just as important as sleep improvement possibly making it effective in treating:

Understanding Melatonin

melatonin dosage, what is melatonin, how much melatonin should I take, melatonin health benefits

Melatonin has a long history in alternative medicine. In the U.S., it’s sold as an over-the-counter supplement, while it’s available by prescription in other countries. Natural melatonin is produced in your body by the pineal gland in the brain. Its production is triggered by darkness, which explains its benefits while sleeping in the dark. The supplement is a synthetic version of the natural substance.

Research on Melatonin and Blood Clotting

As far back as 2008, the Journal of Pineal Research published a study that showed the relationship between taking oral melatonin and blood coagulation. The study included 46 healthy men between 21 and 29 years of age. The subjects were given a placebo containing no medication or 3mg of oral melatonin. The study results reported: “A single dose of oral melatonin was associated with lower plasma levels of procoagulant factors 60 mins later.” Procoagulant factors promote blood clotting, and melatonin had lowered their levels, making clotting less likely. A 2013 research paper published by Arushanian described melatonin as a “natural inhibitor of (platelet) aggregation” that is potentially impactful in cardiovascular disorders so may be “recommended for use in pharmacotherapy.” A 2020 review of studies, published by Otamas, Grant and Aijan supported previous evidence, suggesting that, “…melatonin inhibits platelet aggregation and might affect the coagulation cascade, altering fibrin clot structure and/resistance to fibrinolysis.” In layman’s terms, melatonin inhibits bodily functions that lead to blood clots. This more recent study recommended further study to confirm and progress the research findings. The research on melatonin in this area is ongoing and more is needed in the future.

Who Shouldn’t Take Melatonin?

While Melatonin can have many benefits, including the potential to reduce clotting, it’s important to realize the dangers that may create to people on blood thinners, such as Warfarin, with herbs that can slow clotting, including garlic and ginger, and with blood clotting medication.

Taking melatonin along with blood thinning medication can lead to bleeding or bruising. It can interfere with the work of blood clotting medication. Melatonin is generally not advised for these groups but as always, people should follow the advice of their medical doctors.

Fluvoxamine (Luvox) is an antidepressant medication that increases the absorption of melatonin. Since more melatonin is absorbed creating greater conditions for blood thinning, taking it with fluvoxamine should be avoided.

Should I Take Melatonin?

A healthy person that doesn’t take blood thinning or coagulating medication, Fluvoxamine, or other medications or herbs that can interact with melatonin should be able to safely take melatonin if permitted by their doctors. If you’re considering melatonin, it may help you sleep, have additional benefits, and keep your blood free from unwanted clotting.

SOURCES USED:

https://www.researchgate.net/publication/5563342_Oral_melatonin_reduces_blood_coagulation_activity_A_placebo-controlled_study_in_healthy_young_men

https://www.livescience.com/42066-melatonin-supplement-facts.html

https://journals.sagepub.com/doi/10.1177/1479164120920582?icid=int.sj-abstract.citing-articles.3&

https://www.uofmhealth.org/health-library/d04058a1

https://www.healthline.com/nutrition/melatonin-side-effects#TOC_TITLE_HDR_6

https://www.researchgate.net/publication/282008268_Effect_of_melatonin_on_the_thrombocyte_hemostasis_and_its_circadian_organization

This Is Your Brain on Vitamin C

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vitamin c benefits, vitamin c foods, health benefits of vitamin c

Vitamin C is well known for enhancing immunity, including preventing colds and improving mental health. Scientific studies indicate that people who consume foods rich in vitamin C experience less stress as they encounter physical challenges. After we consume vitamin C, it causes the body to dispense neurotransmitters that enhance mood such as dopamine, norepinephrine, and epinephrine. People who lack vitamin C have low synthesis of these neurotransmitters, and can become irritable and stressed.

 

vitamin c benefits, vitamin c foods, health benefits of vitamin c

 

Vitamin C and Mental Health

A German study measured the stress levels of 120 individuals by letting them perform public speaking while solving math problems. The subjects were given 1000 mg of vitamin C prior to the task. Participants who did not take the vitamin showed elevated cortisol levels and higher blood pressure. Those who took the vitamin showed normal blood pressure levels and said that they did not feel that stressed.

Vitamin C also plays a vital role in maintaining the function and integrity of the central nervous system, including the formation of myelin and maturation of neurons, which protects nerve fibers and repairs neurons. In addition, it acts as a neuromodulator, which influences mood regulation.

Research studies also indicate that free radical damage and oxidative stress can play a part in the pathogenic mechanisms underlying several neuropsychological disorders including depression.

The American Journal of Psychiatry published a study stating that low levels of vitamin C were closely related to depression in the elderly. Another study published by McGill University found that administering vitamin C twice a day improved the mood of hospital patients. Vitamin C is also linked to promoting health for people suffering from bipolar disorder and anxiety.

vitamin c benefits, vitamin c foods, health benefits of vitamin c

The Brain consumes a lot of vitamin C. Brain concentrations of vitamin C are higher than those of the rest of the body. It maintains vitamin C levels for a longer period of time after the body depletes them. That’s because metabolic furnaces in the neurons churn through glucose to power one’s movements and feelings. Vitamin C also works as an antioxidant. It surrenders electrons for the purpose of neutralizing rogue oxygen molecules which are emitted in the process. These are the free radicals that ruin DNA and cause cells to age.

Vitamin C also plays a role in the maturation and differentiation of neurons and in forming the myelin sheath that expedites impulse transmission and protects neurons. Thus, vitamin C is essential for cognitive performance and is also a cofactor in synthesizing several neurotransmitters. It plays a vital role in converting dopamine to serotonin. It also modulates the release of neurotransmitters in nerve cells. Vitamin C is also found in collagen, which is a stabilizing force for bones, teeth, and blood vessels. It helps ensure that the integrity of blood vessels retain their integrity as an aspect of cognitive capacity, particularly as people age.

In a review of fifty studies of Brain function and vitamin C levels conducted between1980 and 2017, Australian researchers discovered that there was a striking relationship between mental function and vitamin C status. A questionnaire, known as the Mini-Mental State Examination (MMSE) measured the relationship.

In the study, the individuals that were cognitively intact had higher blood concentrations of vitamin C than the individuals who were cognitively impaired. Among the individuals who were cognitively intact, the levels of vitamin C in the blood had a correlation with cognitive ability. There was no linear correlation seen in people with cognitive impairment.

Factors such as exposure to toxins caused by air pollution and smoking as well as drinking alcohol make extra demands for vitamin C by placing the body under oxidative stress. Studies show that conditions like depression, fatigue, and poor healing of wounds happen when vitamin C levels are inadequate.

References

Bundrant, M. vitamin C and Its Key role in mental health. Psych Central. https://blogs.psychcentral.com/nlp/2017/01/vitamin-c- nd-its-key-role-in-mental-health/

Marano, H. The Cognitive Benefits of vitamin C. Psychology Today. https://www.psychologytoday.com/us/articles/201801/the- cognitive-benefits-vitamin-c

Got Stress? You Need vitamin C. adrenalfatigue.org. https://adrenalfatigue.org/got-stress-you-need-vitamin-c/

Vitamin C: Essential for stress and Adrenal Function. adrenalfatigue.org. https://adrenalfatigue.org/vitamin-c-adrenal-function-stress/

The Link Between Zinc and Mental Health

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If you are struggling with low mood or depression, you may have something that can help you hiding in the back of your medicine cabinet: zinc.

What is it?

Zinc supports a number of human bodily functions. In addition to providing support for the immune system, it allows the body to make proteins and DNA, helps heal wounds, and plays a vital role in childhood growth and development. It occurs naturally in a wide range of foods like beans, meat, and fish, and it’s also available in the form of a dietary supplement.

Zinc’s link to Mental Health 

Emerging studies are showing that zinc is also helpful in treating depression and psychosis. There also appears to be a link between zinc dysregulation and attention deficit disorder (ADD), and hyperactivity.

According to the World Health Organization (WHO), about 350 million people worldwide suffer from depression. Depression is associated with a low quality of life and leads to more than one million suicide deaths each year.

Multiple studies have shown that people suffering from depression have reduced levels of zinc in their bodies. Separate studies support the effectiveness of zinc to improve mood in both depressed and healthy people.

How to Add More Zinc to Your Diet

Whether you are feeling low or have been diagnosed with depression, adding zinc to your diet will help boost your mood. Here’s how to incorporate more into your daily life:

  • Take zinc supplements. You can buy these online, at the grocery store, or at your local supplement shop.
  • Meat is an excellent source. Red meat, in particular, contains high levels of zinc, but you can find sufficient amounts in pork, lamb, beef, and other kinds of meat.  A 3.5-ounce serving of raw ground beef contains 4.8 mg of zinc— that’s 44% of the Daily Value (DV).
  • Shellfish are a healthy, low-calorie source. In particular, oysters contain high amounts of zinc. Six medium oysters provide 32 mg of zinc— 291% of the daily value! Other shellfish that are good sources include Alaskan crab, mussels, shrimp, and salmon.
  • Legumes, including chickens, lentils, and beans, contain substantial amounts. But, they also contain phytates— an antinutrient that inhibits the absorption of zinc and other minerals. This means that you should still eat legumes, especially if you are vegetarian or vegan, but just know they don’t provide as much zinc as other sources. You can also heat, sprout, soak, or ferment legume to increase zinc’s bioavailability.
  • Dairy like cheese and milk contain a host of nutrients.. Milk and cheese, in particular contain high amounts of bioavailable zinc— meaning most of the food’s zinc can be absorbed by the body.

Zinc is a key part of a healthy diet, especially for people struggling with depression and low mood. The best part is you can easily add more naturally to your diet by consuming substantial amounts of the above-mentioned foods.