Glutathione simply put is the “Master Antioxidant” in your body. Increasing glutathione levels will naturally increase your energy, detoxify your body and strengthen your immune system.

Research has shown that individuals that have low glutathione levels are susceptible to chronic illness including heart conditions, cancers, diabetes, seizures disorders, Alzheimer’s disease, and Parkinson’s disease to name a few. Our glutathione levels begin to decline at the age of 20 and do so at a rate of 8%-12% per decade.

Anti-Aging

Aging is the accumulation of changes in an organism overtime. Oxidation damage is now recognized as being the key feature of much of the aging processes that our bodies endure. The key to living better is to resist age related deterioration due to oxidation. Recent studies have shown that glutathione play a key role in reducing the oxidation process (antioxidant) and protecting our bodies against free radicals. Supplements that increase glutathione, may be a way for us to protect our bodies against the aging process.

Sports Enhancement

Many world-class athletes are discovering the importance of glutathione, which when maintained, gives them the edge over the competition. Increased glutathione levels provides athletes with increased strength and endurance, decreased recovery time from injury, less pain and fatigue and possibly an increase in muscle-promoting activities.

Athletes use glutathione for sports performance and recovery from their strenuous workouts. Up until very recently there was not a efficient way to get glutathione into our bodies other than intravenous (IV).

During workouts, athletes generate free radicals which in turn lead to muscle fatigue and poorer performance. Glutathione neutralizes these radicals and allows our bodies to recover faster.

Sports

Should Glutathione be a part of our exercise routine?

Free radicals are produced during normal cellular metabolism and increase when we exercise. These free radicals react within the cells by a process called oxidation and can result in inflammation to accumulate with our bodies. Overtime this inflammation accumulates within the cell and decreases the function of the cell and eventually leads to cellular death unless we have a way of reversing the process. To fight this cellular destruction our body uses an antioxidant, and the “Master Antioxidant” in the body is Glutathione.

Several studies have confirmed the beneficial effects of glutathione in protecting our bodies tissues from free radicals and exercise induced stress. Increasing Glutathione can increase energy, decrease recovery time and provide our cells with the tools so that they can function at an optimal level.

Ref: asktheRN.com

Bioavailable glutathione enhancement option link here:

Two large epidemiological studies, the Nurses’ Health Study (1) and the Adventist Health Study (2) assessed the diets of over 110,000 men and women in relation to coronary heart disease. Adjusting for other coronary heart disease risk factors, they linked the intake of five or more servings (five ounces) of nuts per week to a 35 – 50 percent reduction in risk of coronary heart disease incidence and death (1,2). This is great news, as over the years nuts have received more negative reviews on health than positive ones. Now you and your family can enjoy the culinary versatility, flavor, aroma and crunch nuts provide while at the same time reaping their heart-protective benefits.

Nuts come from many different plant families and are classified as either tree nuts (a one-seeded fruit in a hard shell) or peanuts (a member of the legume family).

A one-ounce serving of nuts contains between 160 and 200 calories, of which 80-90 percent comprises fat. Despite this high-fat content, the fat in nuts is primarily in the monounsaturated form. Monounsaturated fats, when substituted for saturated fat in the diet, can help reduce total and LDL, or “bad” cholesterol levels while maintaining the “good” cholesterol, HDL.

Other added benefits of nuts are they are naturally cholesterol free, a good source of dietary fiber and protein, and contain a variety of heart disease-fighting vitamins and minerals like vitamin E (a potent antioxidant), folic acid, niacin, magnesium, vitamin B ₆, zinc, copper and potassium. Nuts also contain the nonessential amino acid arginine. Arginine is touted for it’s role in protecting the inner lining of the arterial walls, making them more pliable and less susceptible to atherogenesis. Lastly, nuts are a good source of healthful phytochemicals, biologically active plant chemicals with high antioxidant properties linked to prevention of coronary heart disease.

Because nuts are so calorically dense it is important to incorporate them into the diet sensibly. To avoid weight gain, substitute added nuts for food sources high in fat, specifically saturated fat. For example, top a salad with nuts instead of bacon bits and croutons. Proper serving size is also a must. Having a scale on-hand is your best bet, although not always practical. If a scale is not available, check the Nutrition Facts panel on the food label to locate the serving size. A one-ounce serving of nuts greatly differs.

The following equal one ounce: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves (3). Prepackaging nuts into small, single-serving containers or bags can help keep the servings under control. All it takes is one, one-ounce serving a day or five ounces per week of a variety of nuts to reap the heart-disease fighting benefits found in the research presented above.

However you enjoy them, remember that adding nuts to your diet is one of many nutritional strategies aimed at reducing your risk of coronary heart disease. The best way to reduce your risk is to combine a high-fiber diet, rich in complex carbohydrates (whole grains, legumes, nuts and seeds) to a variety of fruits, vegetables and low-fat dairy each day to reap optimal heart-health benefits. Add to the equation a healthy body weight and regular physical activity and you can effectively reduce your risk of coronary heart disease.

Some more nut facts:

• Walnuts contain a large percentage of polyunsaturated fat and are an excellent source of omega-3 fatty acids. Omega-3 fatty acids effectively help reduce triglycerides and are linked to a reduced risk of heart disease.
• Almonds contain calcium, around 80 milligrams in one ounce, and can be a healthful way to boost calcium in the diet.
• Pine nuts are a good source of iron, containing almost 3 milligrams in a one-ounce serving.
• The bulk of calories in chestnuts come from carbohydrate instead of fat. Five ounces of water chestnuts contain only 3 grams of total fat, but pack a whopping 350 calories.
• Peanut butter contains the same heart-protective benefits as whole peanuts however, manufacturers add salt, sugar and sometimes partially hydrogenated fats to enhance flavor and spreadability. Opt for natural peanut butter, which contain fewer to none of these additives.**
• Unsalted, dry roasted or unprocessed nuts are typically found in the baking isle, produce or bulk food section of the grocery store; salted, oil-roasted nuts in the snack section. To reduce sodium and added fats in the diet, avoid the salted, oil-roasted nuts.

** Note: a strong association between a reduced incidence of coronary heart disease and consumption of peanut butter was not found in the articles referenced. However, peanut butter can be incorporated into a healthful eating pattern and still provides a variety of heart-disease fighting nutrients. Consume in moderation.

Melissa Stevens, MS, RD, LD
Nutrition Program Coordinator
Preventive Cardiology and Rehabilitative Services
Cleveland Clinic Foundation – Cleveland, Ohio

Water dissolves the many valuable nutrients, minerals, and chemicals in the biological processes and transports them to different parts of our body. The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream. Water is just as important in the transport of waste and toxins out of our bodies. Without the replenishment of fresh water, our body will fail to function, start to waste away, and finally collapse. An adult loses about 2.5 liters water every day through perspiration, breathing, and elimination (urine and feces), and when the body loses 5% of its total water volume, symptoms of dehydration such as thirst, reduced mental concentration, blurred vision, muscle cramps, unexplained tiredness, irritation, dark urine, will begin to show up.

The consequence of consuming insufficient water can be devastating to our body. The cells will start to draw water from the bloodstream instead, causing the heart to work harder. At the same time, when the kidneys fail to cleanse the blood effectively due to inadequate water, the liver and other organs will have to work harder, putting them under extra stress. Continuous water loss over time will speed up aging but increase risks of diseases and health issues such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.

So, how much water should you drink a day? How much water is enough for you? The minimum amount of water you need depends on our body weight. As a general guide, for two pounds of body weight, an ounce of water is required.  So, if you are 60kg (1 kg is 2.54 lbs), you should drink about 2 liters of water every day.

Specifics of Understanding:

• Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.
• Replacement approach.  The average urine output for adults is about 1.5 liters (6.3 cups) a day.  You lose close to an additional liter of water a day through breathing, sweating and bowel movements.  Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.  
• Eight 8-ounce glasses of water a day.  Another approach to water intake is the “8 x 8 rule” — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, “drink eight 8-ounce glasses of fluid a day,” as all fluids count toward the daily total.  Though the approach isn’t supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
• Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. Factors that influence water needs: You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.
• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity you’re engaged in? During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
• Environment. Hot or humid weather will make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade or Poweraid supplements.  Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

• Other sources.  Although it’s a great idea to keep water within reach at all times, you don’t need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds. For example: many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best hydration source because it’s calorie-free, inexpensive and naturally available.

• When to hydrate?   It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it’s possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either. To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following: Drink a glass of water with each meal and between each meal. Hydrate before, during and after exercise. Substitute sparkling water for alcoholic drinks at social gatherings. If you drink water from a bottle, thoroughly clean or replace the bottle often to avoid disease and infections.

Drinking too much water?

• Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet. If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s best for you.

Staying safely hydrated

Resources:  The Mayo Clinic &
                         Ruth Tan, Health & Nutritional Analyst

What is Vitamin D?

A fat soluble pro-hormone, vitamin D is a seco-steroid which exists in two forms:  vitamin D2 & vitamin D3.  Vitamin D2 is obtained from yeast and plant material, vitamin D3 is produced endogenously in the skin by the photo-chemical conversion of 7-dehydrocholesterol. Vitamin D circulates in the body bound to the vitamin D binding protein, or VDBP.  Both vitamin D2 and D3 are converted to the biomarker 25-hydoxyvitamin [D (25(OH)D] in the liver and undergoes further hydroxylation in the kidneys to the bio-active form of the hormone 1,25(OH)2D.

The Frequency of vitamin D Deficiency:

The March 2010 issue of the Journal of Clinical Endocrinology & Metabolism points towards an overwhelming 59% of people that are vitamin D insufficient.  This was based on a cross-sectional study designed to establish a relationship between serum 25(OH)D and the degree of fat penetration in muscle.  These results have been duplicated as well in several independent studies of people from all over the United States in recent months.

Adverse Outcomes of Vitamin D Insufficiency:

Presence of 1,25(OH)2D and vitamin D receptors (VDR) in a wide variety of tissues ranging from pancreas, colon, brain, liver, muscle, skin and lung  speaks of its newly found broad involvement in the functionality of bodily systems.  Published literature over several years indicates that the non-bone mineralization effects of vitamin D are autocrine, not endocrine.  Thus, implying these functions are not based or derived for the amount of circulating 1,25(OH)2D in the body, but rather due to the intracellular synthesis of 1,25(OH)2D by these tissues.  Studies also indicate that the levels of 1,25(OH)2D required for these non-calcemic functions are higher than the levels of normal serum 1,25(OH)2D. 

Epidemiological evidences have linked deprived levels of vitamin D conditions to osteoporosis, osteoarthritis, obesity, multiple sclerosis, hypertension, type I diabetes and several cancers.  Vitamin is also effective in maintaining low susceptibility to infections including pulmonary diseases.

Conclusion:

Vitamin D has been shown to have an extensive area of biological influence due to the discovery of VDR and its conversion in several body tissues.  Health, strength and athletic performance can be optimized by measuring the residual levels of vitamin D at the cellular level to determine the degree of insufficiencies in order to adjust diets and nutritional supplements which directly influences athletic strength and recovery time.

Contact us for information on measuring residual vitamins & minerals by functional intracellular analysis at the cellular level – which is directly proportional to the body stores . . .

Reference:  Ray J, Meike W. D-Light: Vitamin D and Good Health. MLO. 2010;42(5):32-38

But many of us, it seems, no matter how active and scrupulous we are about health, don’t get enough Vitamin D. Nowadays, many people aren’t going outside very much and most of us assiduously apply sunscreen and take other precautions when we do.

Meanwhile, dietary sources of Vitamin D are meager. Cod-liver oil provides a whopping dose. But a glass of fortified milk provides a fraction of what scientists now think we need per day. A study published online in the journal Pediatrics in 2009 concluded that more than 60 percent of American children, or almost 51 million kids, have insufficient levels of Vitamin D and another 9 percent, or 7.6 million children, are clinically deficient, a serious condition. Cases of childhood rickets, a bone disease caused by lack of Vitamin D, have been rising in the U.S. in recent years.

Although few studies have looked closely at the issue of Vitamin D and athletic performance, those that have are suggestive. A series of strange but evocative studies undertaken decades ago in Russia and Germany, for instance, hint that the Eastern Bloc nations may have depended in part on sunlamps and Vitamin D to produce their preternaturally well-muscled and world-beating athletes. In one of the studies, four Russian sprinters were doused with artificial, ultraviolet light. Another group wasn’t. Both trained identically for the 100-meter dash. The control group lowered their sprint times by 1.7 percent. The radiated runners, by comparison, improved by an impressive 7.4 percent.

More recently, when researchers tested the vertical jumping ability of a small group of adolescent athletes, Larson-Meyer says, they found that those who had the lowest levels of Vitamin D tended not to jump as high, intimating that too little of the nutrient may impair muscle power. Low levels might also contribute to sports injuries, in part because Vitamin D is so important for bone and muscle health. In a Creighton University study of female naval recruits, stress fractures were reduced significantly after the women started taking supplements of Vitamin D and calcium.

Recent studies have shown that, among athletes who train outside year-round, maximal oxygen intake tends to be highest in late summer. The athletes, in other words, are fittest in August, when ultraviolet radiation from the sun is near its zenith. They often then experience an abrupt drop in maximal oxygen intake, beginning as early as September, even though they continue to train just as hard. This decline coincides with the autumnal lengthening of the angle of sunlight. Less ultraviolet radiation reaches the earth and, apparently, sports performance suffers.

Can Vitamin D Improve Athletic Performance?

The active form of vitamin D is a steroid (actually a secosteroid) in the same way that testosterone is a steroid. It is also a hormone (hormone: Greek, meaning: to set in motion) in the same way that growth hormone is a hormone. Steroid hormones are substances made from cholesterol that circulate in the body and work at distant sites by setting in motion genetic protein transcription. That is, both vitamin D and testosterone set in motion your genome, the stuff of life. While testosterone is a sex steroid hormone, vitamin D is a pleomorphic steroid hormone.

If you are vitamin D deficient, the medical literature indicates that the right amount of vitamin D will make you faster, stronger, improve your balance and timing, etc. How much it will improve your athletic ability depends on how deficient you are to begin with. How good an athlete you will be depends on your innate ability, training, and dedication?

However, peak athletic performance also depends upon the neuromuscular cells in your body and brain having unfettered access to the steroid hormone, activated vitamin D. How much activated vitamin D is available to your brain, muscle, and nerves depends on the amount of 25-hydroxyvitamin D in your residual stores. In turn, how much 25-hydroxyvitamin D is in your residual stores depends on how much vitamin D you put in your mouth or how often you expose your skin to UVB light?

References: 

The New York Times, Health – Fitness & Nutrition, 09/23/2009
Vitamin D Council: http://www.vitamindcouncil.org

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Healthy body:

Quercetin is a powerful antioxidant. It is also a natural anti-histamine, and anti-inflammatory. Research has shown quercetin may help to prevent cancer, especially prostate cancer. Quercetin’s antihistamine action may help to relieve allergic symptoms and asthma symptoms. The anti-inflammatory properties may help to reduce pain from disorders such as arthritis. Men who are concerned about prostate problems would also benefit from quercetin. Quercetin may also help reduce symptoms like fatigue, depression and anxiety. Another study has investigated the protection afforded by the flavonoid quercetin against macular degeneration. The macula is the yellowish, central part of the retina about 1.5 mm in diameter that produces central vision and color vision. Macular degeneration is the gradual, progressive destruction of the macula that results in lowered central visual acuity needed for most everyday activities, like reading this article. It leads to permanent blindness

Quercetin may not be a household word –

But a study by researchers at the University of South Carolina’s Arnold School of Public Health shows that the powerful antioxidant/anti-inflammatory compound found in fruits and vegetables significantly boosts endurance capacity and maximal oxygen capacity (VO2max) in healthy, active but untrained men and women.
The findings of the study – one of the first in humans to examine the energy-boosting effects of quercetin are reported in the International Journal of Sports Nutrition and Exercise Metabolism.

Dr. Mark Davis, the study’s lead author and a professor of exercise science, said the fatigue-fighting and health properties of quercetin – found in the skins of red apples, red onions, berries and grapes – have implications not only for athletes and soldiers whose energy and performance are tested to the extreme, but also for average adults who battle fatigue and stress daily.

“The natural, biological properties of quercetin that include powerful antioxidant and anti-imflammatory activity, as well as the ability to boost the immune system and increase mitochondria (the powerhouse of the cell) in muscle and brain is great news for those who often think that they’re too tired to exercise,”

Davis said. “While there’s no magic pill to make people get up and move, or to take the place of regular exercise, quercetin may be important in relieving the fatigue that keeps them sedentary and in providing some of the benefits of exercise,” he said. “We believe that this could be a major breakthrough in nutrition.”

For the study, funded in part by the U.S. Department of Defense, 12 participants were randomly assigned to one of two treatments. Half were given 500 milligrams of quercetin twice a day in Tang for seven days. The other subjects drank Tang with placebos. After the seven days of treatment, during which the subjects were told not to alter their physical activity, the participants rode stationary bicycles to the point of fatigue.

Researchers also tested their additional VO2max, one of the most important measures of fitness. Then the participants received the opposite treatment for another seven days before riding the bicycle to the point of fatigue and VO2max tests. Neither the participants nor the research staff knew who received the quercetin Tang or the placebo Tang, and all subjects took part in the quercetin and placebo treatments.

“The participants were healthy, relatively active, college-age students, but they were not physically trained athletes, and they were not taking part in a regular exercise training program,” he said. The results: After taking quercetin for only seven days, the participants had a 13.2 percent increase in endurance and a 3.9 percent increase in VO2max. “These were statistically significant effects that indicate an important improvement in endurance capacity in a very short time,” Davis said. “Quercetin supplementation was able to mimic some of the effects of exercise training.

Although the study did not examine why the results were so dramatic, Davis said pre-clinical data suggest that quercetin may increase the mitochondria in brain and muscle cells. He likened the mitochondria to the “powerhouse of the cell,” producing most of its energy. Mitochondria in brain and muscle also are believed to be fundamentally important in battling age-related dementia, obesity, diabetes and cardiovascular dysfunction.

“One of the most important biological mechanisms for increasing endurance is increasing the mitochondria,” said Davis. “More mitochondria in the brain and muscle would enhance both mental and physical energy, as well as provide a better ability to fight other diseases in which mitochondrial dysfunction are hallmarks.”
Quercetin also appears to have valuable properties to fight inflammation, which has been linked to health problems such as colon cancer and heart disease. Davis’ research group has recently received a National Institutes of Health grant to study quercetin’s effects on colon cancer and others are pending that involve breast cancer. “If the findings of this study and others on the biological mechanisms of quercetin are confirmed in future clinical studies, the implications go beyond improvements in endurance,” he said. “We may find that quercetin may work in conjunction with regular physical activity as an ally in preventing and treating diabetes, obesity and cardiovascular diseases and the degenerative diseases of aging.”

Reference: University of South Carolina’s Arnold School of Public Health

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Research in the Journal of Diabetes Research and Clinical Practice reveals that Pycnogenol which provides many health benefits, is 190 times more effective than prescription medicine acarbose (Precose) in slowing uptake of glucose after eating a meal, thereby preventing after-meal glucose spikes.

The study, conducted at University of Wurzburg, Germany, by Dr. Petra Hogger, found that Pycnogenol worked by inhibiting the intestinal enzyme alpha-glucosidase, which breaks down complex carbohydrates such as starch and table sugar into glucose molecules.

The high levels of procyanidins (flavonoids) in Pycnogenol are particularly good at inhibiting alpha-glucosidase. As a result, meal carbohydrates break down into glucose slowly and enter the bloodstream more steadily, over a longer period of time. This prolongs a feeling of fullness and reduces after-meal glucose spikes.

Pycnogenol is extracted from the bark of maritime pine trees that grow on the coast of southwest France and contain a unique combination of procyanidins, bioflavonoids and organic acids. Bioflavonoids, which are also found in fruits, help vitamin C function as an antioxidant. Pycnogenol contains a group of bioflavonoids called proanthocyanidins.

Help Slow Retinopathy:

Proanthocyanidins have been shown to increase the elasticity of capillaries, the small blood vessels found in the retina, thereby improving circulation. In France, Pycnogenol is the number one prescription for retinopathy, the diabetes-caused damage to blood vessels in the retina that can lead to blindness.

More than 250 studies and reviews have been published about Pycnogenol’s salutary effects, and it is available in more than 600 supplements. The recommended daily dosage of Pycnogenol is 30-60 mg.

Reference: Diabetes-Health – April-May 2007

Isotonic OPC 3 with Pycnogenol

But how are these two epidemics intertwined? Popular belief is that if one eats too much sugar, they’ll get fat and develop diabetes; and, if they don’t get diabetes it’s merely because their body is producing enough insulin to keep up with the sugar. However, researchers have discovered evidence that there’s more to the obesity-diabetes connection than this classic way of thinking: The missing link? Leptin.

Leptin is the way that your fat stores speak to your brain to let your brain know how much energy is available and, very importantly, what to do with it. Studies have shown that leptin plays significant if not primary roles in heart disease, obesity, diabetes, osteoporosis, autoimmune diseases, reproductive disorders, and perhaps the rate of aging itself. Many chronic diseases are now linked to excess inflammation such as heart disease and diabetes. High leptin levels are very pro-inflammatory, and leptin also helps to mediate the manufacture of other very potent inflammatory chemicals from fat cells that also play a significant role in the progression of heart disease and diabetes.

Leptin: A Key Player in Your Health

Leptin plays a far more important role in your health than, for instance, cholesterol, however few doctors are taught to pay attention to it, or even know much about it. Leptin’s critical importance is largely unknown to the medical community because there are no known drugs that regulate its activities and therefore there is no incentive to spend money to educate doctors about leptin’s crucial role in health and disease. The only known way to reestablish proper leptin (and insulin) signaling is via diet and, as such, these can have a more profound effect on your health than any other
known modality of medical treatment. New studies support prior studies that have shown the brain and liver to be of paramount importance in regulating your blood sugar levels especially in type 2 or insulin resistant diabetes. It had been previously believed that the insulin sensitivity of muscle and fat tissues were the most important factor in determining whether one would become diabetic or not. It should be noted that leptin plays a vital role in regulating your brain’s hypothalamic activity which in turn regulates much of our “autonomic” functions; those functions that you don’t necessarily think about but which determines much of your life (and health) such as:

•Body temperature
•Heart rate
•Hunger
•Stress response
•Fat burning or storage
•Reproductive behavior and
•Newly discovered roles in bone growth and blood sugar levels

These studies also illustrate the complexity of hormonal orchestration. Especially with very important hormones like insulin and leptin with far ranging effects, a particular cell can be resistant to one effect while the other stays intact. For instance, it had been shown previously that cells may become resistant to the effects of insulin on glucose influx (which may be protective in limiting the amount of glucose entering cells and thus intracellular glycation), while that same cell may not become resistant to the effects of insulin on cellular proliferation that tell cells to multiply, as these are mediated by two separate pathways. Thus a person with high insulin levels, being insulin resistant in regards to glucose, would still be at a much higher risk of cancer, and this indeed is what happens; high insulin levels are associated with many common forms of cancer. Also, different organ systems become resistant at different rates. Therefore, just taking or artificially raising (by drugs) insulin, and/or leptin, will not correct the problems in the orchestration of the signals, any more than playing the tuba louder will fix mistakes in the written music. However a strategic diet that emphasizes good fats and avoids blood sugar spikes coupled with targeted supplements to enhance insulin and leptin sensitivity by resensitizing your cell’s ability to hear hormonal messages correctly, will allow your life to be the symphony it was meant to be.

Reference: Dr.Ron Rosedale
Cell Metabolism March 2005; Vol 1, 169-178 (Free Full-Text Article)

University of Michigan Study

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Researchers from University of Tsukuba, University of Tokyo, and Kobe Gakuin University report their findings in the British Journal of Nutrition.

The study adds to an ever growing body of studies supporting the benefits of the coenzyme for sports nutrition. Only recently, another Japanese group reported that CoQ10 supplements may boost physical performance and reduce feelings of tiredness associated with exercise (Nutrition, doi:10.1016/j.nut.2007.12.007).

CoQ10 has properties similar to vitamins, but since it is naturally synthesized in the body it is not classed as a vitamin. With chemical structure 2,3-dimethoxy-5-methyl-6-decaprenyl-1,4-benzoquinone, it is also known as ubiquinone because of its ‘ubiquitous’ distribution throughout the human body.

The level of CoQ10 produced by the body begins to drop after the age of about 20, and the coenzyme is concentrated in the mitochondria – the ‘power plant’ of body cells. It plays a vital role in the production of chemical energy by participating in the production of adenosince triphosphate (ATP), the body’s so-called ‘energy currency’.

Beyond it’s participation with mitochondria CoQ10 acts as a potent antioxidant. The coenzyme plays an important role in preserving levels of vitamin E and vitamin C.

kendo athletic study

Michihiro Kon and co-workers recruited 18 elite Japanese kendo student athletes and randomly assigned them to receive daily supplements of CoQ10 (300 mg) or placebo for 20 days. The study was double-blind, meaning neither volunteers nor researchers knew who was receiving the active or placebo dose. The volunteers had daily training sessions of five and a half hours per day for six days during the intervention period. At day three and five of the six day training period, the researchers report that both groups experienced increased in serum creatine kinase activity and the concentration of myoglobin, but these increases were significantly lower in the group receiving the CoQ10 supplements.

Creatine kinase is an enzyme that catalyses the conversion of creatine to phosphocreatine, in the process consuming adenosine triphosphate (ATP) and generating adenosine diphosphate (ADP). Elevated levels of the enzyme are indicative of muscle damage and injury. Moreover, levels of lipid peroxide, a marker of oxidative stress, were also lower in the CoQ10 group after three and five days of training, said the researchers.

“These results indicate that CoQ10 supplementation reduced exercise-induced muscular injury in athletes”

Mechanism

The underlying mechanism appears to be due to the antioxidant potential of the coenzyme, suggest the researchers, although further research is necessary to confirm these findings.

Source: British Journal of Nutrition
“Reducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10″
Authors: M. Kon, K. Tanabe, T. Akimoto, F. Kimura, Y. Tanimura, K. Shimizu, T. Okamoto, I. Kono

While ice packs, bandages, rest, and physical therapy are significant in both the short and long-term treatment of injuries such as sprains, strains, cuts and bruises, swelling, and broken bones, researchers are discovering that what an athlete consumes after injury and during the treatment phase can either promote recovery or sometimes delay healing.

The nutrition can not only affect injury rehabilitation positively or negatively, but also aid or hinder the recovery of general and / or chronic muscle or joint soreness following intense exercise workouts, practices, and games. Anti-inflammatory foods and beverages can contribute to the healing of sports injuries are also excellent for post workout / post practice / post game muscle and joint recovery.

The following foods and beverages that have anti-inflammatory qualities and may even accelerate recovery from sports-related or non-athletic injuries:

Grapes, blueberries, strawberries, oranges, kiwis, olive oil, celery, ginger, garlic, curry powder, eggplant, nuts, tuna, salmon, mackerel, black and green tea, and red wine and beer (only when consumed in moderation with food and no more than two alcoholic drinks per day).
Foods rich in vitamin C (citrus fruits, strawberries, kiwis, peppers) and vitamin E (nuts, olive oil) have anti-inflammatory effects. Omega-3 rich fish oil and fatty salt-water fish (salmon, tuna, mackerel) also fight inflammation, besides the wide-spread publicity in recent years of such fish benefiting both heart and brain health.

Another food that has been shown to reduce inflammation is the herb turmeric which is an even better anti-inflammatory than cortisone, one of the most powerful of the steroids.”

Curcumin is found in curry powder, another anti-inflammatory source. Athletes and non-athletes alike who experience chronic shoulder, back and knee pain, for example, may take note of curcumin’s powerful role in easing inflammation.

Another wonderful anti-inflammatory food is eggplant which “contains the important mineral potassium, as well as phytochemicals that have antihistaminic, anti-inflammatory and antioxidant qualities.”

To reduce inflammation, athletes and non-athletes must focus on the #1 beverage: drink ample amounts of plain water in practices and games, both in solid form (when ice packs are applied immediately following an injury to prevent inflammation such as swelling) and in liquid form to hasten recovery during injury rehabilitation as well as help heal chronic joint and back pain.

While water might be king beverage on and off the athletic field, athletes and non-athletes should take advantage of the possible anti-inflammatory capacity of another bodybuilding beverage: milk.
Athletes and non-athletes should also monitor their protein intake and note that high-protein diets boost inflammation.

Another area in which nutrition affects inflammation is overeating or consuming excess calories contributing to either obesity or simply becoming overweight with more body fat than lean muscle.
In general, what an athlete consumes in the hours, days and weeks following an injury may indeed determine how fast he or she returns to action. Some foods and beverages can prevent or reduce inflammation, thus speeding the healing process.

To help the athlete on a quicker road to recovery, some simple anti-inflammatory meals may be just what the doctor ordered.

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