https://naturalstacks.com.au/blogs/news.atomwww.naturalstacks.com.au - News2022-08-19T11:26:36+10:00www.naturalstacks.com.auhttps://naturalstacks.com.au/blogs/news/new-study-confirms-curcumin-benefits-on-mood-and-working-memory2022-08-19T11:26:36+10:002022-08-19T11:26:37+10:00New Study Confirms Curcumin Benefits on Mood and Working MemoryPeter Coss
If you’ve ever had a curry dish or a cup of golden milk, we’ll assume that, just like us, you like turmeric, the magical golden spice. But do you know what makes it so powerful? It’s curcumin. Curcumin is the...
If you’ve ever had a curry dish or a cup of golden milk, we’ll assume that, just like us, you like turmeric, the magical golden spice.
But do you know what makes it so powerful? It’s curcumin.
Curcumin is the main biochemical component of turmeric and it’s what gives this plant its vibrant yellow-orange color.
It’s an abundant source of antioxidants, giving it an ability to fight against free radicals and inflammation.
Because of these properties, curcumin is known to have many benefits for your health, like preventing cardiovascular diseases, lowering blood sugar, and acting as an anti-inflammatory agent.
Curcumin is also good for your brain.
Previous studies have shown that curcumin supplementation has improved the overall cognitive performance of both older adults that were healthy and those with mild cognitive impairment, especially their memory. [1] [2]
The study was placebo-controlled and it lasted for 12 weeks. The participants were healthy older adults, between the ages of 50 and 85, with no previous chronic or mental diseases.
They were split into two groups, the placebo group and the curcumin group, who were supposed to take 80mg of curcumin supplement once a day.
What Were the Results?
It’s important to note here that the bioavailability of curcumin is crucial.
On its own, curcumin has low bioavailability, which is why in supplements it’s usually combined either with piperine (black pepper extract) or with a lipid, because curcumin is fat-soluble.
Therefore, the effects of curcumin depend largely on its bioavailability. In this case, the supplement was lipidated.
The participants felt that they were less fatigued at the 4-week and 12-week checkup points.
They had an improved mood, namely, they felt less tension and anxiety, less anger, and less confusion.
Learning was easier and required less effort
Memory performance tests showed that working memory was significantly improved
In Conclusion
We’ve written a lot about curcumin before, and its positive influence on cognition. You can check out our guide on turmeric and curcumin if you want to know more details, or read all about curcumin and its various benefits.
To conclude, curcumin may be the major reason why turmeric has been one of the most important natural remedies in Ayurveda for thousands of years.
And, nowadays, we are able to examine the exact positive effects that curcumin has on brain health, and future studies would probably only solidify this evidence.
If you’re interested in taking curcumin supplements, we recommend our Curcumin w/ Organic Coconut Oil capsules for maximum bioavailability to get all the good stuff.
Resource: Cox, K.H.M.; White, D.J.; Pipingas, A.; Poorun, K.; Scholey, A. Further Evidence of Benefits to Mood and Working Memory from Lipidated Curcumin in Healthy Older People: A 12-Week, Double-Blind, Placebo-Controlled, Partial Replication Study. Nutrients 2020, 12, 1678. DOI: https://doi.org/10.3390/nu12061678
]]>
https://naturalstacks.com.au/blogs/news/new-study-finds-connection-between-cardiovascular-health-and-cognitive-decline2022-08-19T11:14:19+10:002022-08-19T11:14:20+10:00New Study Finds Connection Between Cardiovascular Health and Cognitive DeclinePeter Coss
Dementia is one of the most common diseases in the 21st century that impairs the quality of life of millions of people worldwide. Research shows that in 2017, nearly 50 million people were suffering from dementia, and this number is...
Dementia is one of the most common diseases in the 21st century that impairs the quality of life of millions of people worldwide.
Research shows that in 2017, nearly 50 million people were suffering from dementia, and this number is expected to rise to 82 million by 2030. [1]
It’s been challenging for scientists to find a 100% reliable treatment that works to cure or reverse dementia, so efforts have been directed elsewhere.
Scientists have found that identifying the risk factors that lead to dementia and other types of age-related cognitive decline, is an important strategy to prevent or delay the onset of the disease, at least for the time being.
Some of the risk factors include cardiovascular diseases, and this parameter has been researched in the past.
The study was nearly 21 years in the making, and their findings may prove to be illuminating and important.
Let’s see what they discovered.
The Study Method
In short, from 1997 to 2019 a total of 2.155 dementia-free participants at the average age of 79 were followed annually.
Out of this number, the results of 1.588 participants ended up in the study sample because 567 participants ended up developing dementia at some point during the study.
At the beginning of the study and at every follow-up, the participants went through clinical assessment, neurologic examination, and extensive cognitive testing for episodic memory, semantic memory, working memory, perceptual speed, and visuospatial ability in order for the researchers to catch any ongoing changes.
What Were the Results?
The results were very consistent with the hypothesis that cardiovascular risk can impact the onset and speed of age-related cognitive decline.
The principal thing to know is that higher cardiovascular risk was linked to a faster decline in episodic memory, working memory, and processing speed.
In line with this, changes in different cognitive processes indicate structural changes in the brain. Namely, episodic and working memory may point towards a deterioration of the hippocampus, the part of the brain responsible for learning and memory. Also, processing speed is connected to white matter lesions, which means that the cells of the white matter have become weakened.
MRI data showed that higher cardiovascular risk was linked to smaller volumes of grey matter, hippocampus, and total brain, while the volume of white matter lesions was increased. Typically, decreased volumes of grey matter and hippocampus are found in patients with Alzheimer’s disease or other types of dementia.
Finally, the results showed that some cardiovascular risk factors, like alcohol use and diabetes, contribute to an increased loss of volume of gray mass, hippocampal mass, and total brain mass.
In Conclusion
This study is no doubt important. The results have proven how cardiovascular health and brain health are connected, and this fact should be taken into consideration for future research on cognitive decline.
The researchers of this study conclude that their findings “highlight the need to monitor and control cardiovascular burden to maintain cognitive health in late life.”
Resource: Song, R., Xu, H., Dintica, C., Pan, K., Qi, X., Buchman, A., Bennett, D. and Xu, W., 2020. Associations Between Cardiovascular Risk, Structural Brain Changes, and Cognitive Decline. Journal of the American College of Cardiology, 75(20), pp.2525-2534. DOI: https://doi.org/10.1016/j.jacc.2020.03.053
]]>
https://naturalstacks.com.au/blogs/news/how-to-take-gaba-supplements-for-more-restful-sleep2022-07-22T12:59:46+10:002022-07-22T12:59:46+10:00HOW TO TAKE GABA SUPPLEMENTS FOR MORE RESTFUL SLEEPPeter Coss
Gamma-aminobutyric acid (GABA) is a key neurotransmitter critical for relaxation, reducing stress and anxiousness, and most of all, calming the central nervous system so you can sleep restfully at night.
GABA is your brain's neurotransmitter for feelings of calm and relaxation.
That's why GABA supplements are one of the most popular natural solutions for better sleep.
You'll find tons of options at your local supplement store, but there's on thing that the products will never tell you...
You should never take a GABA supplement on its own... it just won't work!
Today I'm going to explain how GABA works, cover all of benefits like improved sleep and finally teach you how to recognize which products will work for you.
I like to call it the "chill" neurotransmitter as GABA's main benefits are calm, relaxation, and stress reduction.
Think of it this way, GABA is the opposite of your excitatory neurotransmitters (ie. adrenaline). Excitatory neurotransmitters in excess can lead to anxiousness, sleeplessness, and restlessness. [1]Shop our GABA supplement today.
- You have to take a huge test at 12pm and are feeling super anxious.
- Your brain will recognize this and try to balance out the effects by sending signals to your GABA Receptors.
- GABA inhibits the anxiousness and you start to feel calmer and ready to take the exam.
Now you may be reading this and thinking, "Well, I know the anxious feeling but I definitely have trouble relaxing!"
This is commonly known as a deficiency.
GABA DEFICIENCY AND THE SLEEP CYCLE
If you regularly experience restlessness, anxious feelings, or have trouble sleeping, it's possible that you could have a GABA deficiency.
We all have surpluses and deficiencies in certain neurotransmitters. This makes us who we are.
Understanding that you're low in one can be all of the difference in living a happier and healthier life.
Personally, I am GABA deficient. I often have difficulty relaxing when there is too much on my mind.
That's why I've been using supplements as an aid to help me fall asleep.
To understand how GABA influences a person’s sleeping patterns, it’s important that you understand the standard cycle that the brain undergoes each night during sleep.
The following is an overview of the different sleep stages.
Stage 1 is when you’re getting sleepy and are ready to drift off.
Stage 2 - Your brainwave activity quickens and follows a steadier rhythm. Your core temperature and heart rate decrease.
Stage 3 sees the emergence of deeper, slower brain waves. Here, you switch from light sleep to deep sleep.
Stage 4 is the deep sleep stage, also known as delta sleep. This is a vitally important stage because it’s where much of the highest-quality sleep occurs.
Stage 5 is the REM (rapid-eye movement) stage, where most dreams occur.
Stages 3 and 4 are especially important because this is when the body decreases both cortisol (the stress hormone) and inflammation.
This is also the crucial stage of sleep when your immune system grows stronger. [2]Shop our GABA supplement today.
Infographic courtesy of https://blog.hubspot.com/
Optimizing the 5 sleep stages is crucial for perfecting your sleep at night.
And GABA is the the key neurotransmitter that "kicks off" each stage.
When GABA levels are low, you struggle to get a full night's rest.
Deficiency makes it harder to fall asleep and increases the odds that you'll toss, turn, and wake up repeatedly during the night.
Plus being low GABA can prevent you from reaching sleep stages 3, 4, and 5.
These stares are where the most important restorative processes take place. [3]
Many people turn to prescription and OTC sleeping pills as a cure for their insomnia.
The most popular drugs are benzodiazepines (Ativan, Klonopin, Xanax). These work on the GABA receptors and are widely respected as fantastic medicines for people suffering from insomnia.
However these drugs can have dangerous side effects and can be highly addictive.
Meanwhile a natural sleep aid (aka a gaba supplement) can do the same job except even better!
HOW TO CHOOSE THE RIGHT GABA SUPPLEMENT
First and foremost, for a GABA supplement to be effective, it has to make it to your brain.
This is easier said than done.
GABA is a self-inhibiting compound. This means the brain tightly controls whether or not it is allowed into the brain.
The control process happens at the blood-brain barrier (BBB). The BBB determines what’s allowed to flow from the brain into the blood and vice versa.
Its main purpose it to protect the brain from toxins in the bloodstream.
In this case, the BBB also prevents the majority of dietary GABA from making it through the barrier and into the brain.[2][4]
So if your body is producing less GABA than its supposed to and you're running at a deficiency, an ordinary supplement won't solve the problem.
It won't cross the blood-brain barrier and you will not see any of the benefits like relaxation, calm and improved sleep.
Unfortunately, supplement companies that sell GABA don’t always make note of this important fact.
The truth is, GABA supplements work best when taken as an enhanced supplement, or in combination with other supplements.
Since taking GABA on its own won't help, here are a few ways to increase absorption rates.
This way your efforts and dollars aren't wasted and you're reaching sleep stages 3, 4 and 5.
Increasing Absorption Through Diet
While you can’t eat food that contains GABA, you can certainly eat foods that contain glutamate and glutamic acid.
These are the precursors your body uses to manufacture GABA.
Foods with lots of glutamate and glutamic acid include grass-fed meats, eggs, dairy products, fish, sea vegetables, tomatoes and mushrooms.
Fermented foods like kimchi also have a positive impact on GABA levels. [5]
IMPROVE YOUR NITRIC OXIDE LEVELS
Nitric oxide opens and expands blood vessels.
This way oxygen, nutrients and supplemental compounds can be transported more easily throughout your body. [6]
It also makes it easier for substances to pass through the blood-brain barrier.
Taking this in combination with things like GABA, which typically don’t pass through the BBB at all, allows for them to pass through the barrier in small amounts.
Supplements that improve nitric oxide levels include.
L-citrulline is an amino acid that the the body converts it into L-arginine, which effectively boosts levels of nitric oxide.
Grape Seed extract is another fantastic booster of nitric oxide.
The combination of these two nutritional supplements will make it much easier for GABA to travel through your bloodstream.
Eventually it will pass through the blood-brain barrier where it can exert its benefits on your brain. [7]
You should be cautious not to overdo it, since you don’t want to allow any toxins through the BBB.
STOP GABA FROM BREAKING DOWN
All nutrients and hormones are eventually broken down by our body and absorbed or excreted.
GABA is broken down by GABA transaminase.
If you inhibit the action of GABA transaminase, it will prevent your brain from getting rid of the GABA that you might still need by making more of it available for a longer time.[8]
One supplement thought to be particularly effective at inhibiting this enzyme is rosmarinic extract.
This is a naturally occurring flavonoid that can be found in herbs like rosemary, sage, mint and basil.
It’s been used for ages in aromatherapy because it produces relaxing effects through its ingestion and inhalation---probably due to its action as an inhibitor of GABA transaminase. [9]
]]>
https://naturalstacks.com.au/blogs/news/10-best-anti-inflammatory-herbs-and-foods-plus-how-to-use-them-12022-07-22T12:38:35+10:002022-07-22T12:39:44+10:0010 Best Anti Inflammatory Herbs and Foods: Plus How To Use ThemPeter CossMore]]>
Inflammation is the root of many dangerous diseases that are destroying our bodies, causing us pain, and making us sick. It's time to address what's been turning America into an inflammation nation and learn how to reverse this plague.
Before exploring what helps reduce inflammation, it's important to understand the different types of inflammation and what makes chronic inflammation cause disease.
WHAT CAUSES INFLAMMATION?
Your body is built to protect you. One intricate and amazing way it does this is through the process of inflammation. Simply put, inflammation is the way your body reacts to injury or infection. When you face damage (scrape, cut, ouchie) or a foreign substance (bacteria, virus, food allergy) your body send out it's remedy troops (white blood cells) to visit the site of invasion and defend with healing chemicals.
ACUTE INFLAMMATION
Acute inflammation occurs at the site of damage. This is the kind of inflammation you get after injuring yourself. Think about if you were to fall and hit your knee and get a boo-boo. You would get redness, pain, and swelling. This is your body mobilizing immune cells (white blood cells) and increasing blood flow to the area to alleviate the wound. This reaction is short-term and happens within minutes to hours.
CHRONIC INFLAMMATION
Chronic inflammation is the one you want to look out for. This happens when your body makes repeated attempts to heal and contain a source of injury or infection over a longer period of time -- up to weeks of months. This is the type that's related to inflammatory diseases (allergy, autoimmune disease, inflammatory bowel disease, asthma, celiac disease). It's also a risk factor for dangerous conditions such as cardiovascular disease, diabetes, cancer, and Alzheimer's disease.
PREVENTING CHRONIC INFLAMMATION
There are many anti-inflammatory medications on the market, ranging from aspirin and ibuprofen to prescription drugs. But these carry unpleasant side effects and can be addicting. Some over-the-counter pain relievers may even make matters worse -- NSAIDs (aspirin, Ibuprofen, Naproxen) cause damage to your gut health, causing more injury, inflammation, and possibly leaky gut syndrome.
The key is to support your body's natural ability to fight inflammation, through eating an anti-inflammatory diet and adding inflammation-fighting herbs and supplements on a daily basis.
1. CURCUMIN (TURMERIC)
Curcumin is that "miracle compound" found in the golden-colored root turmeric (curcuma longa). Boasting 1000s of positive studies, this compound is constantly surprising researchers by the extent of its anti-inflammatory abilities--most notably its effect on arthritis and osteoarthritis.
If you’re using raw turmeric, this can be difficult to calculate - you’ll have to figure out how much curcumin is in your turmeric, and this can vary based on the way that it’s processed and grown.
Common doses of curcumin range from half a gram to 7.5 grams daily, split into 3 or 4 doses. It’s generally not recommended to consume more than 3 mg/kg of curcumin for your body weight.
Curcumin is about 10 times more potent and effective when it’s consumed with black pepper (thanks to a compound called piperine) or a healthy fat source.
Even better, you can use a patented liquid curcumin extract that is more than 185x more bioavailable curcumin supplements -- so no need to worry about having black pepper with your curcumin.
Aside from being a fantastic and delicious addition to a wide range of meals, ginger packs a lot of health benefits. Beyond inflammation, it can improve metabolism and help fight oxidative damage.
Research suggests that the compounds gingerol and zingerone found in ginger are primarily responsible for the root's ability to fight inflammation. They have been linked to reductions in many forms and levels of inflammation, from colitis to kidney damage to diabetes and cancer.
The best way to consume ginger is to eat the raw root, though it may be difficult for your body to break down the fiber. It’s widely available in powder and supplement form, as well.
Research suggests that 2 to 3 grams of powdered ginger per day may be a safe and effective dose to support the body's anti-inflammatory response. It’s not recommended to take more than 4 grams of fresh ginger a day because this might cause heartburn or digestive issues.
3. SPIRULINA
Spirulina is a blue-green algae and potent antioxidant with a range of powerful anti-inflammatory and cleansing abilities.
In one study on diabetic subjects, participants given 8 grams of spirulina daily showed decreases in malondialdehyde (MDA) -- MDA is a compound produced by your body that reflects the ability of your immune system to respond to inflammation. Higher levels indicate more inflammation.
A lot of the beneficial effects of spirulina are caused by c-phycocyanin -- spirulina is about 20% c-phycocyanin. Daily doses of spirulina range between 1 to 8 grams daily.
Effects can be registered at doses at as little as 2.5 grams a day but shouldn’t exceed more than 12.
Capsaicin, the spicy compound that makes chili peppers hot, is actually a potent anti-inflammatory compound. Many topical pain relief creams actually use capsaicin because it helps increase blood flow to the injured areas such as muscle or joint pain. Just make sure not to put it on an open wound (ouch).
Cayenne pepper also contains a wide range of flavonoids and other phytonutrients. These are antioxidants that work at a cellular level and actually disarm free radicals that can lead to cellular inflammation.
Cinnamon is delicious and works well as a sugar substitute. Many of the phytonutrients present in raw cinnamon are potent anti-inflammatory compounds. Cinnamon is loaded with antioxidants and flavanols that are both known for having a positive impact on inflammation in the human body.
One of the main components of cinnamon, cinnamaldehyde, is known to inhibit certain proteins that are factors in causing inflammation. It also can decrease blood clotting which is linked to other inflammatory conditions.
You can begin to notice the benefits of cinnamon when taking between 1-1.5grams a day. Too much more than this can lead to adverse reactions or indigestion.
Cloves contain one compound that is particularly potent, called eugenol. This component acts in a very similar manner to cinnamaldehyde.
Eugenol works by inhibiting an enzyme that’s responsible for causing an inflammatory response. This is actually the same enzyme that those NSAIDs (non steroidal anti-inflammatory drugs), making cloves and clove oil one of the most potent natural anti-inflammatories that you can find.
Dosages of clove oil can be effective at reducing inflammation topically with as little as a single drop.
7. SAGE
The two primary compounds in sage, carnosic acid and carnosol, give sage its unique flavor and are responsible for many of its health benefits. Sage increases the activity of superoxide dismutase, which is responsible for metabolizing and eliminating superoxide from the body. Superoxide is a free radical that is known to cause considerable inflammation in the human body.
Dried sage leaf has been indicated to reveal benefits at doses between 300 and 600 mg, but regular, fresh leaf should be taken in doses between 4 and 6 grams daily.
8. ROSEMARY
Rosemary contains some of the same compound as sage, which may explain the similarities between their flavors. Rosemary also contains its own unique compound called rosmarinic acid, commonly used as a natural preservative and stabilizer in health supplements.
Like sage, rosemary impacts the body's production of superoxide dismutase. Its effects are more potent if you cook with the herbs, which helps to release some of the phytonutrients.
Apigenin and diosmin are two compounds present in rosemary that can act to prevent your body from producing prostaglandins, which cause an inflammation reaction throughout your body.
Fresh rosemary leaf can be used at doses between 4 and 6 grams a day to help treat symptoms of rheumatoid arthritis. The essential oil can be used in doses of 0.1 to 1 ml to treat similar symptoms.
9. BLACK PEPPER
You now know that curcumin is much more potent when taken with black pepper, but the benefits are amplified when you recognize that black pepper carries its own anti-inflammatory benefits.
Piperine, the compound responsible for making pepper hot, is known to help ease symptoms of various forms of arthritis and chronic pain.
Dosages are typically measured by their ability to improve the absorption of other compounds like curcumin, in which you need about 20 mg of the active component, piperine.
10. GREEN TEA
Green tea has been a staple of healthy eating, regarded for having a wide range of health benefits. In addition to it's anti-inflammatory properties such as anti-oxidants, it's recently shown to be effective at reducing inflammation for arthritis sufferers.
A couple cups of green tea a day are enough to provide mild relief from symptoms of inflammation. Just aim for the fresh dried versions instead of concentrates or the brands that come in cans.
ANTI-INFLAMMATORY DIET
Did you know that you can reduce or even eliminate the pain and discomfort of inflammation just by changing your diet?
Chronic, low level inflammation is increasingly associated with diseases like diabetes, heart attack, cancer and Alzheimer’s and even weight gain or obesity. Inflammation can be caused by various external triggers, including injuries, airborne allergens, and food. Certain conditions are characterized by inflammation as well. These include arthritis, fibromyalgia and irritable bowel syndrome.
If you're suffering from inflammation, it’s very possible that your diet could be to blame.
The standard American diet, also known as the Western pattern diet, is the modern way of food processing and eating that's generally characterized by high intakes of red meat, processed meats, packaged foods, fried foods, and refined grains, high sugar, and high-fat dairy.
While changing your diet may not be a complete cure-all, it’s likely that limiting or eliminating these foods known to cause inflammatory reactions will reduce your pain and discomfort.
AVOID THESE FOODS THAT CAUSE INFLAMMATION
Effectively controlling inflammation is not only about adding more anti-inflammatory herbs to your diet; it’s also about eliminating foods that trigger or exacerbate inflammation.
Let’s discuss why some of the foods you may be eating could be making your condition worse.
SUGAR AND HIGH-FRUCTOSE CORN SYRUP
Studies have shown that a diet high in sugars, including the high-fructose corn syrup used to sweeten many commercial products, increases inflammation. In one study on rats, researchers discovered that fructose caused inflammation in the cells that line blood vessels. [1]
Various studies also point to an increase in CRP — an inflammatory marker closely associated with cardiovascular disease — when subjects are given sugar. [2] Sugar also tends to work against the anti-inflammatory effect of omega-3 fatty acids.
REFINED CARBOHYDRATES
Not all carbs are bad for you. Carbohydrates contain important nutrients from whole foods like vegetables, fruits and whole grains. Carbohydrates are bad for you when they are refined and eaten often.
When flour is refined, it means that most of the fiber naturally contained in the wheat has been stripped out of the flour. This not only takes away lots of vitamins and minerals, it also makes it so the carbohydrates are absorbed rapidly into your bloodstream -- leading to a blood sugar high and crash. Overtime, this blood sugar rollercoaster ride can lead to conditions like diabetes. This type of flour is most frequently used in commercial breads and baked goods.
Fiber is important for controlling blood sugar and balancing gut bacteria. When the fibrous parts of the wheat is removed, it seems to encourage the growth of inflammatory gut bacteria. [3]
Research shows that those who eat diets high in refined carbohydrates are more prone to inflammation-based diseases. [4]
VEGETABLE AND SEED OILS
Vegetable and seed oils — including corn, safflower and canola oil — have high amounts of omega-6 fats. In the standard American diet, consumption of these oils have increased dramatically over the last few decades. Research shows that too much omega-6 appears to cause oxidative stress. [5]
Oxidative stress occurs when there are too many free radicals in the body, which essentially can damage various parts of the cells and tissues. Diseases thought to be linked to oxidative stress (that is, where oxidative stress appears to be a factor, though not necessarily a direct cause), include diabetes, hypertension, heart disease, Alzheimer’s, and even cancer.
The way these commercial oils are processed damage the fats, making them inflammatory. The oils are heated past their smoke point which causes them to be rancid, then oil companies will bleach and deodorize the products so you don't know the oil is spoiled.
TRANS FATS
Trans fats are fats that have been processed to make them more solid and shelf stable. They are extremely unhealthy and can increase total cholesterol and making you more prone to developing heart disease and stroke.
These artificial fats cause inflammation and have been linked to damage to endothelial cells and high levels of various inflammatory markers. In one study, the levels of CRP (an inflammatory marker) were 73% higher in woman who had reported the highest trans fat intake compared to those with the lowest intake. [6]
Trans fats are found in some fried foods (french fries and donuts), many commercially baked and packaged goods, some peanut butters and margarine spreads. Avoid products with hydrogenated fat (trans fat), either labeled as "trans fat", "hydrogenated fat", or "partially hydrogenated fat", on the label.
EXCESSIVE ALCOHOL
Alcohol consumption has been associated with an increase in CRP -- the marker for inflammation. One study confirmed that the more people drank, the higher the levels of CRP was in their bloodstream. (7) Heavy drinkers also seem to have a greater chance of developing leaky gut syndrome, which has been found to drive widespread inflammation. [8]
HOW TO ADD NATURAL ANTI-INFLAMMATORY FOODSAND HERBS IN YOUR DIET
An anti-inflammatory diet includes foods that reduce inflammatory responses in the body. The emphasis lies on cutting down on those inflammation promoting foods and replacing them with nutrient-rich, natural, anti-inflammatory substitutes.
Include more of these anti-inflammatory foods in your diet:
Following an anti-inflammatory diet doesn't mean you have to make a drastic overhaul -- every anti-inflammatory substitute counts. It may seem like following a super healthy diet is difficult, but with a little preparation you’ll soon get the hang of it and feel better all over!
One of the great things about learning to cook anti-inflammatory foods is that you get to experiment with unique herbs and spices. It's fun to experiment with adding different flavors to your old favorites, and let your personal tastes, intuition and mood guide you in adding various seasonings.
Three easy key anti-inflammatory herbs to have on hand: black pepper, cayenne pepper, and cinnamon which you can sprinkle on top of almost anything.
Adding turmeric, ginger, garlic, spirulina, rosemary, sage, cinnamon or cloves to dishes will also boost a dish’s anti-inflammatory power.
How to incorporate anti-inflammatory herbs:
Try them out in salad dressings, marinades and soups.
Associate them with sweet (cinnamon, clove, ginger) or savory dishes (rosemary, pepper, cayenne)
Grate fresh turmeric root or ginger onto a green salad or fresh fruit salad.
Plug in a few ingredients you have handy into a Google Search, then see what recipes pop up.
As you experiment, you'll also learn quickly how to adapt recipes if you don’t have all the ingredients listed in a particular recipe.
Global Flavors
Certain ethnic styles of cooking contain lots of anti-inflammatory herbs, spices and other foods than others. Use these as inspiration when you cook.
The Mediterranean diet, for instance, includes plenty of dark leafy greens, olives, olive oil and fish. Often, mediterranean dishes are loaded with fresh healing herbs like rosemary, thyme and sage.
Anti-inflammatory spices are also used extensively in Eastern and Middle-Eastern countries where they originated.
Indian curries often have turmeric as a base, which gives them their yellow color. Indian cooking often makes use of black pepper, chilies, ginger, cinnamon and cloves.
Try out some Moroccan-style tagine or soup, do an Asian stir fry with fresh fish, or whip up a salmon and quinoa bowl.
There’s so much to choose from...the creative possibilities are endless!
ANTI-INFLAMMATORY SMOOTHIES
Smoothies provide a nutritious punch to start the day or to make a quick and easy snack when you’re on the run. But it’s worth noting that the smoothies in juice bars or grocery stores often have too much added sugar, low quality proteins as well as processed and artificial ingredients.
Try getting a good quality blender (if you don't already have one) and creating your own nutrient-packed smoothies. Focus on anti-inflammatory fruits and vegetables and add one or more anti-inflammatory foods like spirulina powder, turmeric, ginger, or cinnamon for an extra burst of nutrition and flavor.
Try this delicious anti-inflammatory recipe— simply blitz the following ingredients together in the blender:
1 cup water
½ ripe avocado
1 tablespoon of spirulina powder
½ cup fresh or frozen blueberries, or any other berry
½ tablespoon coconut oil
½ teaspoon turmeric
½ teaspoon ginger
½ tablespoon honey or sweetener of your choice
a serving of protein powder (optional)
1 tablespoon flax or chia seeds (optional)
ANTI-INFLAMMATORY TEAS
Tea is not just a beverage we make from the leaves of the tea plant — it’s really any drink made from an infusion of the roots, leaves, fruits or flowers of plants. There are plenty of different versions of anti-inflammatory tea. You can add almost any type of fresh spice or herb to boiling water, and even experiment with iced teas as well.
Ginger root and lemon
Turmeric and cinnamon
Green tea and cloves
Mint and rosemary
You’ll need to let the tea steep for quite a while with some root herbs (like ginger) to get the full flavor. You can also have herbal teas that are ready to be steeped.
This turmeric and ginger tea is warming and soothing. Try it on cold winter’s day, or if you're feeling under the weather:
1 ½ inch ginger root chopped in pieces
1 ½ inch turmeric root chopped in pieces
3 slices of lemon
4 cups of water
Boil all the ingredients together for about 10 minutes and strain before drinking.
ANTI-INFLAMMATORY AROMATHERAPY AND ESSENTIAL OILS
Essential oils are undiluted pure plant oil. You can find them at health food stores, specialty aromatherapy shops, and even conventional pharmacies. Aromatherapy oils can be used in different ways: you can use them with oil for massages, you can burn them in diffusers, or you can add a few to a hot bath. But in order to get the beneficial effects, you have to eat them or apply them to your skin such as with lotions.
Essential oils that have been shown to reduce inflammation are:
thyme
rose
eucalyptus
clove
vetiver
ginger
chamomile
bergamot
peppermint
lavender
rosemary
Some essential oils are ingestible, but you’ll want to use caution if you plan to take them orally. Certain oils like cedarwood, eucalyptus and wintergreen (to name a few) should not be ingested. Be sure to ask your health professional for medical advice before ingesting these and read labels carefully if you want to use these oils with food.
ANTI-INFLAMMATORY SUPPLEMENTS
Adding anti-inflammatory foods, herbs and spices to your daily diet is a good start and a way to stay healthy and prevent chronic disease amid the hustle and bustle of modern living.
Curcumin is the main anti-inflammatory ingredient in tumeric. There are about 200 mgs of curcumin in a teaspoon of tumeric. But to get the full benefits of the spice, you’ll need to take 2 to 5 times this amount.
Taking a liquid curcumin supplement is an easy way to get a powerful daily dose without having to purchase, prepare and ingest large quantities of the raw herb.
There are many ways to incorporate more anti-inflammatory herbs, foods, and supplements into your diet. Replacing the inflammatory processed foods (alcohol, sugar, refined carbohydrates, fried foods) with the anti-inflammatory alternatives discussed above, should lead to a lessening of inflammatory symptoms.
1. Glushakova, O et al. "Fructose induces the inflammatory molecule ICAM-1 in endothelial cells." J Am Soc Nephrol. 2008 Sep;19(9):1712-20.
2. Jameel F et al. "Acute effects of feeding fructose, glucose and sucrose on blood lipid levels and systemic inflammation." Lipids Health Dis. 2014 Dec 16;13:195.
3. Dixon LJ et al. "Combinatorial effects of diet and genetics on inflammatory bowel disease pathogenesis." Inflamm Bowel Dis.2015 Apr;21(4):912-22.
4. Buyken AE et al. "Carbohydrate nutrition and inflammatory disease mortality in older adults." Am J Clin Nutr. 2010 Sep;92(3):634-43.
5. Yang LG et al. "Low n-6/n-3 PUFA Ratio Improves Lipid Metabolism, Inflammation, Oxidative Stress and Endothelial Function in Rats Using Plant Oils as n-3 Fatty Acid Source." Lipids.2016 Jan;51(1):49-59.
6. Lopez-Garcia E et al. "Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction." J Nutr.2005 Mar;135(3):562-6.
7. Oliveira A et al. "Alcohol intake and systemic markers of inflammation--shape of the association according to sex and body mass index." Alcohol Alcohol.2010 Mar-Apr;45(2):119-25.
8. Wang HJ et al. "Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development." World J Gastroenterol. 2010 Mar 21;16(11):1304-13.
]]>
https://naturalstacks.com.au/blogs/news/can-poor-sleep-can-negatively-impact-your-gut-health2021-09-01T10:30:00+10:002023-06-20T10:19:25+10:00Can Poor Sleep Negatively Impact Your Gut Health?Peter CossIn a recent study from 2019, researchers discovered that microbiome diversity positively and significantly correlates with sleep efficiency.
]]>
In a recent study from 2019, researchers discovered that microbiome diversity positively and significantly correlates with sleep efficiency.
Must Know: The microbiome is the mixture of microorganisms living in your gut. This includes a variety of bacteria, viruses, fungi, protozoa, and their genetic makeup. Every human has a microbiome, but the level of diversity differs.
What's Important: From this study, the diversity and makeup of the microbiome could be the result of getting sufficient sleep on a regular basis. It’s been known for some time that the gut and brain are connected, especially as a lot of the serotonin, as well as many other neurochemicals in our bodies, are made in the gut, not the brain.
Why Does It Matter?: Sleep is the bedrock of good health. One of the researchers, Jaime Tartar, Ph.D., stated:
“Getting a good night’s sleep can lead to improved health, and a lack of sleep can have detrimental effects. We’ve all seen the reports that show not getting proper sleep can lead to short term (stress, psychosocial issues) and long-term (cardiovascular disease, cancer) health problems. We know that the deepest stages of sleep is when the brain ‘takes out the trash’ since the brain and gut communicate with each other. Quality sleep impacts so many other facets of human health.”
Since sleep is so important to human health, they wanted to examine if poor sleep impacted the microbiome.
And it looks like it does.
The Details: To conduct this study, participants wore a special watch that tracked multiple vital signs while they slept. Measuring these vitals helped the scientists determine the quality of their sleep. After the sleep trials, they would test their gut microbiome for diversity.
Here’s what they found:
Those who slept well tended to have a more diverse microbiome (which is deemed as better or healthier)
Those who didn’t sleep well had a less diverse microbiome (which seems to correlate with negative health markers such as disease and higher stress levels)
What To Know: This study was limited to men only, so the same findings cannot be certain for women. However, previous studies from the same group showed sleep loss increases inflammation in young women, so they expect similar results would be seen in women as well.
What Can You Do With This Information?
Practical Application: A healthy microbiome is influenced by the diet [1]. One of the ways is through eating fermented foods, which supply probiotics (good bacteria) to the gut. Examples of these foods are:
Kimchi
Cultured yogurts and cheeses
Sauerkraut
Kefir
Kombucha
Pickles
Check out our SleepBiotic™ supplement for gut health.
To get a sufficient amount of sleep, there are multiple factors at play, but here are the most important things to keep in mind:
Maintain Good Sleep Hygiene
This simply means to keep a regular sleep schedule and routine. Aim to go to bed and wake at the same time every day — yes, even weekends. When you train your body to stay in sync with sleep and wake cycles, it naturally falls into the rhythms that are most natural for humans waking up with the sun and falling asleep when it gets dark.
Avoid caffeine later in the day
We are big fans of caffeine for a cognitive boost, but it's best to use it earlier in the day. You'll want to avoid using it 6 hours before it's time for bed, but if you're sensitive, you might consider keeping it to the morning hours only.
Supplement with magnesium
Most people are deficient in this mineral, but it's ultra helpful for relaxation and getting to sleep easier. Make sure you check out MagTech™as it contains the 3 best forms of magnesium for promoting healthy, deep, restful sleep.
]]>
https://naturalstacks.com.au/blogs/news/eliminate-brain-fog2021-08-25T12:06:24+10:002021-08-25T12:06:24+10:00Eliminate Brain FogZack Halpin
Brain fog and poor memory can ruin our ability to learn new things and be productive. Luckily top neurohacker and natural health expert Abelard Lindsay discovered a natural formula that allows you to focus better and learn things much faster.
It all becomes possible with a wonderful product known as NeuroFuel. But first, a little backstory.
How Strengthening 'Memory Joints' Leads to Faster Learning.
Until recently, many thought that the hippocampus = (known as the brain's 'diary room') was where we stored memories.
But scientists now believe that memories are also stored in tiny joints between our brain cells. These joints are called 'synapses'. The common belief that brain fog and poor memory arise due to these joints becoming weak.
Yet, this also means enhancing joints can improve focus and speed up learning ability. It's a process reffered to as long-term potentiation (LTP).
The Secret to Unlocking Your Brain's Power
Before, nobody know how LTP works or how to activate it. But a team from the National Institute of Physiological Sciences in Japan (led by Dr. Hideji Murakoshi) set out to change that.
A new brain-scanning technology has been developed known as 'optogenetics'. Optogenetics enables scientists to activate genetically modified brain cells using light. All in all, it observes how the brain works from the outside.
Using optogenetics, the Japanese scientists did soemthing amazing. They activated a protein in the synapses of the barins of mice called CaMKII
What scientists saw next, let to an outbreak of cheers and high fives. The synapses in the mices' brains started changing shape and getting stronger before their eyes.
The Secret to Unlocking Your Brain's Power
As LTP was activated in the mice, new memories were formed. Following the stunning discovery, the Japanese scientists had other plans. They wanted to try activating LTP in the brains of people with autism and severe memory loss.
They were eager to solve one of the biggest medical challenges of our generation.
But the scientists eventually discovered something else. Improving memory, focus, and learning came down to more than just sleep, diet and exercise. Activating LTP in the human brain is also a strong requirement for daily success.
The good news in that a new person home-based method for activating LTP now exists. It eliminates brain fog, increases memory and learning, nd comes with no know side effects.
Its called NEUROFUEL, and it will fuel your brain better than anything you've ever tried.
]]>
https://naturalstacks.com.au/blogs/news/restore-happienss-and-health2021-08-25T11:27:25+10:002021-08-25T11:27:25+10:00Restore Happienss and HealthZack Halpin
5-HTP is the world's most popular mood support supplement. Lots of people turn to 5-HTP daily as a natural pick-me-up. But long term use can cause nasty side effects.
5-HTP comes from the African Griffonia Simplicifolia plant. The Griffonia's green pods are an abundant source of 5-HTP. Our brain uses this to make 'happy hormone' called serotonin.
But, when serotonin levels are low we can have negative thoughts and feel nervous. Everything in life feels worse at that point.
Addressing the side effects
many don't realise that 5-HTP is too potent for most people's brains to handle. For instance, pairing 5-HTP with other mood-supporting ingredients can be detrimental. The brain can become overwhelmed with serotonin, resulting in extreme anxiety.
Too much serotonin can drain the brain of other key chemicals. Like a drug, serotonin derived from 5-HTP can also make you become hooked on it. It just isn't safe for long term use.
Furthermore, when the brain ususe 5-HTP to make serotonin it actually skips a step. There's another building block that initially comes in the process called L-typtophan.
L-typtophan is an amino acid found in foods like nuts, meat, and dairy. It's like the master building block for the 'happy hormone'. it provides a more complete, natural way to make serotonin without skipping any steps. Plus you'll experience no harsh side effects after consuming it.
Serotonin Brain Food & The Golden Plant
Imagine being trapped in space and a single item being your only way to relieve stress. a team of Russian scientists found a novel way of helping astronauts stay calm and content in space.
During the Cold War, Soviet scientists conducted vast experiements on plants and herbs. Ome plant they studied was a golden flowering plant that growns in the frozen wastes of Siberia. It was called Rhodiola Rosea.
Rhodiola helps the body adapt to stress due to a compound known as Rosiridin. With Rosiridin, our bodies manage the 'stress hormone' cortisol much better. And with coritsol managed better, the brain promotes hormones that keeps us balanced. Rhodiola also facilitates serotonin production but in a much healthier way than 5_HTP.
But now you can get the healthiest levels of both Rhodiola and L-tryptophan with ease.
]]>
https://naturalstacks.com.au/blogs/news/quality-and-purity-of-avocado-oil-sold-in-the-us2021-07-20T16:00:00+10:002021-07-20T16:00:00+10:00QUALITY AND PURITY OF AVOCADO OIL SOLD IN THE USZack Halpin
Avocado - the soft, fleshy, green fruit seems to be all the craze nowadays. From avocado in recipes to avocado in cosmetics, this buttery ingredient has been gaining more and more popularity, as many people have been recognizing its health benefits.
Avocado is a very nutrient-dense fruit and it’s especially known for being a rich source of monounsaturated fatty acids and antioxidants. Its rising popularity has led to increased demands for avocado around the world, as well as avocado products, such as avocado oil.
The oil is edible, and it’s valued for its nutritive profile as well as its moisturizing and regenerative properties.
However, with so much demand, and so many manufacturers and suppliers, the competition is tight,and currently, there are no standards to help determine if what you’re getting is what it says on the tin.
WHY DOES THIS MATTER?
Because the avocado oil market is so abundant, low-quality oils or oils that are blended with other edible oils can be sold at lower prices under the claim that they are pure.
This creates an imbalance in the market and puts the manufacturers of authentic products at a disadvantage, while also creating a potentially hazardous environment for bulk buyers, food service professionals, and consumers.
When there are no standards, there is no measurable way to make sure that the avocado oil you’ve purchased is safe.
Generally, edible oils are measured by standards of quality and purity. Quality depends on the fruit used for the oil, the extraction process, and storage, while purity refers to authenticity, and it means that the oil should be 100% extra virgin and not have any additives or other oils present.
Taking note of this, two scientists from the University of California in Davis have conducted a study on the quality and purity of avocado oils available on the US market, with the goal to raise awareness, protect the consumers, and provide useful data for the development of quality standards for the avocado oil market in the future.
KEY FINDINGS
For the purposes of the study, they picked 22 samples of avocado oil (both refined and unrefined) from most major brands. The goal was to test them for purity and quality, and to find and report any inconsistencies.
The findings were pretty interesting and revelatory.
Namely, most of the samples were of poor quality,
Five of the seven oils labeled as “extra virgin” had high levels of free fatty acids (prone to turning rancid),
Six of the nine “refined” oils had high levels of peroxide value (tendency towards oxidation).
More data also showed that they had already undergone oxidation and lipolysis (the breakdown of fats) before their expiration date.
In their report, the scientists conclude that these findings point towards the probability that these oils were unethically made, using damaged, overripe, or insect-infested fruits, improper storage, or harsh processing methods.
In addition, it was also found that three samples labeled “extra virgin” or “pure” were adulterated with soybean oil.
The researchers state that this is unsafe for the consumers and unfair to the market, and that “authentic extra virgin avocado oils are clearly being outcompeted by this economically motivated adulteration.”
WHAT YOU SHOULD LOOK FOR
When buying avocado oil, pay attention to these things:
The color should be deeply emerald; washed-out green means it’s not the real deal
The flavor can differ, but pure virgin oil tastes grassy and buttery, like a fresh, ripe avocado
It should feel light because it absorbs really fast and it shouldn’t leave a greasy feeling; if you feel anything tacky, toss it out
Store it away from light and heat, like in a dark cabinet away from the kitchen
Finally, always make sure you buy from manufacturers and vendors that adhere to standards of quality and purity, so as to stay extra safe and to make sure you’re using the best product you can find
CONCLUSION
This study demonstrated that the lack of quality control in currently one of the biggest and most popular markets in the US needs attention. The results urge taking action in order to protect not only the manufacturers of authentic avocado oil but also all types of consumers, without affecting the stability of the market.
According to the report, there need to be fair standards established that will take into account things like harvest time and processing conditions for all manufacturers, so they all have a level playing field.
]]>
https://naturalstacks.com.au/blogs/news/how-exactly-does-caffeine-work-in-the-brain2021-05-26T09:00:00+10:002021-05-28T08:37:19+10:00How Exactly Does Caffeine Work in the Brain?Zack Halpin
Here’s what a new study finds on its role on neurotransmitters...
Got coffee?
Let’s start this by saying that caffeine is surely a big part of our lives.
Whether you get your daily dose from coffee or tea, or even chocolate [1], it’s safe to say that this ingredient is hard to avoid and hard to resist.
In fact, studies have shown that caffeine addiction is a very real thing. [2] And no wonder, as caffeine-containing products are in great demand, especially coffee.
According to research, 75% of the population above the age of 20 have reported that they were coffee drinkers, and that’s in the US only. [3]
Caffeine is known to give you energy because it’s a stimulant, and it also keeps you alert and focused. Which is probably one of the reasons why it’s most people’s best friend in the morning.
But did you know that because caffeine affects your central nervous system, it does so much more than just give you the jitters?
That’s because it also interacts with neurotransmitter systems, which is something that’s gotten the attention of researchers lately.
His aim was to discuss the findings of these studies in detail, regarding caffeine’s interaction with neurotransmitters and its effect on neurobehavioral disorders.
The Details
The way caffeine works is by inhibiting the activity of adenosine receptors in the brain.
Adenosine is a neurotransmitter that takes part in many processes in the body, and one of them is to cause sleepiness and tiredness, so by blocking it, caffeine helps to stave off fatigue and keep you energetic for longer.
Through the interaction with different neurotransmitters, namely, dopamine, glutamate, and GABA, caffeine has been shown to have a therapeutic and even protective effect on neurodegenerative diseases caused by dysregulation of any one of these neurotransmitter systems.
The review goes into more detail about this, so let’s looks at the findings.
Effects on dopaminergic neurons - dopamine is a neurotransmitter that controls emotional and mental responses, as well as motor reactions; caffeine may inhibit dopaminergic neuronal loss, which is a precursor to Parkinson’s disease; it may also help ease the symptoms of ADHD;
Effects on glutamatergic neurons - glutamate is an excitatory neurotransmitter that plays a major role in memory and learning, and caffeine has the ability to modulate it in different parts of the brain; however, more research is needed;
Effects on GABAieric neurons - GABA is the main inhibitory neurotransmitter, whose task it is to control and reduce the excitability of neurons, and in this way, it regulates your mood; it was found that caffeine actually suppresses GABA activity, and its suppression may lead to an increased production of dopamine.
Does Caffeine Have Any Therapeutic Effects?
The review states that some animal trials have found that caffeine may have some therapeutic effects:
May improve attention span and cognition in ADHD
Exhibits some anxiolytic (anti-anxiety) and antidepressant properties by increasing dopamine levels in the hippocampus
May protect against Parkinson’s and Alzheimer’s diseases by acting against the disruption of the blood-brain barrier and neuronal degeneration
May improve impaired learning ability and memory process in Alzheimer’s
Caffeine Side-Effects
Everyone has felt the caffeine jitters, so by now, you must know that excessive intake of caffeine may not be good.
Despite its benefits, too much caffeine may cause some negative side effects, like disrupted sleep, headaches, digestive issues, agitation, tremors, and even cardiovascular issues. [4]
Additionally, in anxious individuals, too much caffeine may work against them and only exacerbate their anxiety.
Generally, for healthy adults, a daily dose of up to 400mg is considered safe and isn’t associated with any adverse side effects [5]. This equals roughly 4-5 cups of coffee a day.
Pregnant and breastfeeding women are considered to be more vulnerable to the side effects of caffeine, so they’re usually advised to take up to 200mg of caffeine a day [6].
Caffeine may have a similar effect on people who are sensitive to caffeine, and they may experience insomnia, agitation, restlessness, and nervousness even when they take small doses of caffeine.
However, it’s important to note that you should take double caution with caffeine dosage if you take any caffeine supplements because they are far more concentrated than your usual dose of espresso. In this case, always make sure to follow the dosage instructions.
So, depending on your sensitivity, you should enjoy caffeine with caution if you’re prone to feeling its adverse effects, especially if you take it in the form of supplements.
If, on the other hand, you’re fairly tolerant, you won’t have to watch your intake as much, but remember that caffeine has its limits, too.
The Takeaway
Caffeine is not a scary ingredient, especially when consumed in moderate doses.
We wrote this review in the hopes of shedding some light on some previously-known facts about caffeine, its mode of action, and how it interacts with the neurotransmitters in our nervous systems.
We can only conclude that there’s a reason why it’s the world’s most favorite drug and that it’s definitely beneficial to get your dose of caffeine on a daily basis.
If you want to try out some caffeine supplements, check out our Smart Caffeine capsules with added L-Theanine, for maximum focus and energy, but without any anxiety or the jitters.
Smart drugs, or nootropics, whether synthetic or natural, are gaining increasing popularity due to their positive effects on cognitive function and mental capabilities, as well as the fact they enhance brain health.
Noopept is one such supplement well worth looking into, so, if you want to know more, read on for the details.
What Is Noopept?
Noopept is the brand name for the molecule N-Phenylacetyl-L-prolylglycine ethyl ester, and it’s a synthetic nootropic supplement developed in the 1990s as an improved version of the original nootropic, piracetam.
The goal was to make it more powerful and more bioavailable than piracetam, meaning to be better able to cross the blood-brain barrier and absorb better in order to deliver its benefits in a more effective way.
Briefly, Noopept was made to boost memory, improve learning ability, enhance creativity, alleviate cognitive decline, and even help your mood.
How Was Noopept Developed?
Noopept was developed in 1996 by a Russian pharmaceutical company with the intention to treat cognitive decline related to aging. In the mid-1980s, they began their quest to find a powerful and stable nootropic that will be able to successfully reach the brain. Out of the many molecules they created, modified, and tested, only one made it to the last round.
That said, the reason why Noopept is commonly thought to be a part of the racetam-class of nootropics is that it was synthesized from the core molecule of piracetam. However, unlike piracetam, this molecule had the ability to be double-bonded with neuropeptides, which gave Noopept its unique abilities.
Namely, neuropeptides are small molecules that can work as neurotransmitters and neuromodulators in the whole of the nervous system, and help with neurodegenerative and neuropsychiatric disorders. [1]
To be more precise, when peptides aren’t bonded, they aren’t going to last long enough in your gut to get properly absorbed, but they’ll get quickly dissolved before they’re able to get to your brain. When they’re double or triple bonded, they are stronger and more durable, and have a better chance of crossing the blood-brain barrier intact. This is why the synthesis of Noopept was so successful.
Noopept vs. Piracetam: What’s the Difference?
Piracetam was developed in the 1960s by a Romanian psychologist and chemist, and it was considered a potential treatment for cognitive disorders like Alzheimer’s disease, post-stroke aphasia, OCD disorders, and some forms of epilepsy.
However, further research revealed that piracetam also had many brain-boosting effects despite its neuroprotective properties, and could be potentially used to enhance brain function and cognition.
This was a novel discovery at the time, and it’s how piracetam became the first original nootropic supplement. It’s now sold as a medication in Europe, and as a dietary supplement in the USA, though not FDA approved.
Since Noopept is considered as the improved version of piracetam, they have some similarities and some differences.
For starters, they’re both neuroprotective and anxiolytic (reduce anxiety), and they both enhance cognitive function and alleviate cognitive decline. Their effects are described as mildly stimulating, but powerful and long-lasting.
The Most Notable Difference Is in the Dosage
The most notable difference is regarding the dosage of the two. According to research, Noopept is about 1000 times more powerful than piracetam. [2] For example, the maximum dosage of piracetam is 1,200mg per day [3], while Noopept’s minimum daily dose is 10mg. [4]
Another important difference is that Noopept is more easily and rapidly absorbed, and can cross the blood-brain barrier without losing any of its power. [5] Piracetam, in this respect, is at a disadvantage.
Noopept also aids all steps of the memory process, helping to encode, store and retrieve information accurately at a later time [2], while piracetam only aids the earlier stages of the memory process, like taking in information and storing it, but not recalling information in detail.
That’s not to say that piracetam is ineffective. It’s still used today and it’s a well-known nootropic. Noopept, on the other hand, offers its own set of benefits in a slightly different way. It depends on what you’re looking for.
How Does Noopept Work in the Brain?
As a relatively new drug that’s been gaining some popularity recently, Noopept’s mechanisms of action, and the way it works in the body and the brain, haven’t been thoroughly understood just yet, because there hasn’t been enough extensive research.
However, out of the studies available so far, mostly animal and in cells (in vitro), a few can be singled out that could explain Noopept’s effects on cognitive health:
Noopept Simulates NGF & BDNF
According to some mouse model studies, chronic intake of Noopept can stimulate nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF) in the hippocampus [6][7], the part of the brain that regulates emotions, learning, and memory, and the hypothalamus, which is responsible for regulating the homeostasis of the body, releasing hormones, and in that way, affecting overall behavior.
Both NGF and BDNF are involved in neuroplasticity, which is the brain’s ability to constantly renew itself by reorganizing neural connections by strengthening old ones, as well as forming new ones.
This is especially important when it comes to neurodegenerative processes such as dementia or Alzheimer’s disease. According to these two studies, Noopept could prevent the onset of symptoms of Alzheimer’s disease in patients with mild cognitive decline.
Noopept Boosts Alpha & Beta Wave Activity
Noopept can influence brainwaves, which are neural oscillations in rhythmic patterns oscillating at a certain frequency in the central nervous system. One clinical trial noted that Noopept increased alpha and beta brainwave activity in mice, in all areas of the brain. [8]
Alpha brain waves are relatively slow, and they oscillate in the frequency range of 8-12Hz. Your brain usually produces them in the morning when you’re in an awake but relaxed state of mind. Because they’re slow, they’re associated with a calm state of mind, making it easier to enter the state of flow and experience increased creativity. They aid learning and creative problem solving because then the brain is more open to accepting new possibilities.
Beta brain waves are more dynamic, oscillating between 12.5-30 Hz, and your brain produces them during most of your waking state of consciousness when you’re engaged in something, and the attention is primarily focused on tasks and decision making. In short, beta wave activity is primarily associated with increased alertness and focused mental activity.
This evidence could explain some of its positive effects on mood, active learning, increased focus, and enhanced creativity. However, no matter how optimistic scientists are about this property of Noopept, more clinical studies, especially with human subjects, could help get more insight into this mechanism.
Noopept Influences GABA Activity
Some mouse model studies suggest that Noopept could influence Gamma-aminobutyric acid (GABA) activity in the hippocampus. [9][10] GABA is an amino acid that works as a neurotransmitter, and it’s considered to be inhibitory because it’s main activity is to regulate the nervous system by decreasing excess excitability. In this way, it promotes a calmer state of mind and reduces anxiety, as well as mental stress.
Noopept Activates NMDA and AMPA Receptors
One mouse trial demonstrated that Noopept activated NMDA and AMPA receptors, with NMDA receptors being activated after a single injection. [8] They are neurotransmitter receptors and play a role in synaptic plasticity related to learning and memory.
What Are the Benefits of Noopept?
Most of the positive benefits offered by Noopept have been backed by numerous clinical trials, though, most are either animal or in vitro studies. Yet, Noopept is widely used as a cognitive enhancer and neuroprotector, with many people praising its effects and using it as part of their daily routine.
Protects Your Brain
One in-vitro clinical study focused specifically on the neuroprotective action of Noopept and its role in treating and preventing Alzheimer’s disease. They wanted to uncover the underlying mechanism of how peptides could affect neurodegeneration when they have a high biological stability, and the ability to be fully absorbed and cross the blood-brain barrier like it’s possible with Noopept.
They concluded that through moderate suppression of oxidative stress, Noopept could inhibit the process of increasing the Amyloid beta proteins, which are crucially involved in Alzheimer’s, and could reduce the plaque that forms between the nerve cells in order to prevent the onset of the disease. [11]
Additionally, a different study found that by the same mode of preventing oxidative stress and inhibiting Amyloid-beta toxicity, it could also prevent Parkinson’s, another neurodegenerative disease. [12]
Helps the Memory Process
There is evidence from an animal trial that Noopept positively affects all three stages of memory, with a special focus on retention of information, and the effects were especially prominent in the mice with impaired memory function. [13]
Another clinical study with results that were consistent with the previously mentioned study, is a human trial with individuals who had a moderate cognitive decline as a result of organic brain diseases of vascular insufficiency and traumatic origin.
The study lasted for 56 days of daily supplementation, and at the end of the trial, a significant improvement of MMSE test scores (Mini-Mental State Exam), commonly used to assess cognitive impairment, was observed, especially in the people with post-traumatic brain decline. The changes were gradual, but stable, and it was reported that each week different symptoms were being alleviated. [14]
A different mouse trial investigated Noopept’s effects on mice who had undergone olfactory bulbectomy, a process that causes a retrograde degeneration of neurons. The mice were exhibiting Alzheimer’s-like symptoms, and their spatial memory was impaired. After a 21-day supplementation with Noopept, combined with 5-day daily training sessions, it was observed that their spatial memory was restored. [15]
Eases Anxiety
Noopept is also known for its anxiolytic properties. A mouse model study indicated that an injection of Noopept during an elevated plus-maze test caused the mice to react better to the stressor, and lowered levels of anxiety were noted. [16]
Another rodent study examined the effect of Noopept on mitogen-activated protein kinases (MAPKs, a type of protein involved in responses related to stress and inflammation), and the level of NGF and BDNF gene in the frontal cortex, hippocampus, and hypothalamus.
They administered the mice with Noopept for 28 days (chronic supplementation) and observed lower levels of stress-induced kinases in the hippocampus of the mice, as well as increased NGF and BDNF levels in both the hippocampus and hypothalamus. [17]
The previously mentioned human trial with persons who had post-traumatic brain decline, improvements in their mood were also observed. Namely, “from the third week, there were reductions in anxiety, depressed mood, and hyperesthesia. These changes were accompanied by the autonomic-normalizing action of Noopept, with decreases in the severity of headaches and somato-autonomic symptomatology.” [14]
Assists Learning
One mouse model study confirmed that Noopept stimulated one-session learning after a single-dose supplementation. However, the other notable outcome from this study was that chronic supplementation increased the number of animals who successfully learned how to behave during the passive avoidance test, after failing the first time before they were administered with Noopept. [18]
Another rodent trial with similar findings indicates that in healthy mice maximum learning capabilities were observed just one hour prior to the mice being submitted to the learning activity, which is most likely due to Noopep’s rapid absorption. [19]
How Does Noopept Make You Feel?
Anecdotal evidence suggests that Noopept makes you feel:
More focused and able to grasp abstract concepts easier
More verbose and eloquent, and not struggling to form complex sentences; written and spoken communication flows easily
Calmer and in a better mood; social and work situations seem less stressful, and emotions are more regulated
The senses seem sharper, colors more vivid, sounds crisper
Ability to recall things better, memories are better retained and in more detail
Stacking Noopept
Noopept is very stackable and works great with other nootropics.
Noopept & Choline
Choline is a great supplement to stack with Noopept, and it’s one of the most popular in the nootropics community. It will be beneficial for focus, memory, and attention. The reason why this combo is great is that Noopept increases your sensitivity to the effects of Choline because Choline helps in the production of acetylcholine in your brain, which is a neurotransmitter important for cognitive enhancement and brain health.
We like the NEXUS Pioneer Supercharged Noopept from Axon Labs with added CDP Citicoline and L-Theanine for maximum cognitive boost, improved focus, and a gentle calming effect.
The ratio is usually 1:30, meaning you should combine 10mg of Noopept with 300mg Choline over the course of a day. Lower the dose if you’re taking other nootropics, to avoid overstimulating your nervous system.
Noopept & Racetams
Combining Noopept with racetams is definitely powerful. Even though they’re very similar, they work in different parts of the brain, and can provide you with some notable cognitive improvements.
So, you can stack them together, but be careful with the doses - you want to avoid overdoing it. Whatever piracetam you choose - Oxiracetam, Aniracetam, Piracetam, start with small doses first, and go from there.
Noopept & Natural Nootropics
Natural nootropics like pine bark extract, ashwagandha, or Bacopa Monnieri could be a great addition to Noopept for some added cognitive power. Depending on the individual properties of the natural nootropic, you could really benefit from stacking them together for improved mental clarity, cognitive agility, and enhanced memory performance.
Noopept Dosage, Risks and Side-Effects
Noopept is available in tablets, powder, and capsules.
Noopept is known to be relatively well-tolerated with few side-effects, which usually appear when you take larger doses. These include: headaches, insomnia, dizziness, tiredness.
The optimal daily dosage of Noopept is between 10-30mg, and it should be taken once a day for a cycle of up to 56 days. Then you should take a break from it before resuming, if you need to. [4]
It’s best to start with a smaller dose, and if you increase it, take it multiple times a day in smaller doses. The dose shouldn’t exceed 40mg, as Noopept is very potent and absorbs fast, and you may experience some side effects.
You shouldn’t take it close to bedtime, take your last dose at least five hours before going to sleep so that you don’t experience insomnia.
There are no known drug interactions, but given that there haven’t been many trials regarding Noopet’s reaction with other medical substances, you should always be careful, and consult your physician if necessary.
Our Verdict
Noopept has been gaining a lot of popularity in the nootropic community, which is why a lot of the evidence about its benefits is anecdotal. The clinical trials have definitely proven that Noopept has nootropic properties of a wide spectrum and that it’s effective for treating and preventing various different conditions.
However, the majority of the trials were either animal or in vivo, so we can’t know for sure if it would have the same effects on humans. That’s why more human clinical trials are needed to establish the effects of Noopept on humans and to better understand the mechanisms of action behind its properties.
If you want to give it a try and you’re a beginner, you should either start very small and work your way up, or start with some other natural nootropic first, and then try the Noopept. Thousands of people swear by its benefits and we won’t refute that.
Finally, if you’re curious about your options, you can also take our brain assessment quiz to get some supplement recommendations for your specific cognitive needs.
]]>
https://naturalstacks.com.au/blogs/news/antioxidant-activity-of-special-beers2021-05-12T09:00:00+10:002021-05-28T08:37:48+10:00Antioxidant Activity of Special BeersZack Halpin
One of the leading causes of aging, as well as many diseases and chronic conditions, is oxidative stress caused by free radicals. What this means is that when the balance between free radicals and antioxidants in your body becomes impaired, the stress causes damage to your cells.
Enter antioxidants.
Antioxidants fight this imbalance in the body and protect it from oxidative stress.
Ideally, you should get your antioxidants from your diet. Polyphenols, which are plant compounds, are considered to be the most abundant dietary source of antioxidants because they’re present in many fruits and vegetables, but also in coffee, tea leaves, legumes, and even chocolate and wine.
What’s Up With Beer?
Beer, one of the oldest drinks in the world and one of the most popular alcoholic beverages nowadays, is also considered to be a great source of polyphenols. Beer gets 30% of its polyphenols from hops and the remaining 70% from malt. It’s been reported that moderate beer drinking increases antioxidant activities and exhibits cardioprotective properties.
In addition, beers that have added fruits, spices, and other natural foods during the fermentation process, are becoming more and more popular.
These special beers have actually been reported to have increased nutritional quality and antioxidant activity, because these foods release many nutrients during the fermentation, like polyphenols.
They compared seven special beers produced with the addition of walnuts, chestnuts, cocoa, green tea, coffee, honey, or licorice to five conventional beers.
According to their report, six out of seven of the special beers had a significantly higher range of polyphenols compared to the conventional beers. The highest polyphenol level was measured in cocoa beer, followed by walnut, chestnut, licorice, coffee, honey, and green tea beers.
Similarly, the level of antioxidants in special beers was notably higher than that of conventional beers, starting with walnut beer, followed by cocoa, chestnut, licorice, and coffee beers. Honey and green tea beers had levels of antioxidants similar to conventional beers.
Additionally, as polyphenols have two general classes, flavonoids, and phenolic acids, which then branch out further, it’s notable that different types of special beers had different types of polyphenols, and all in differing concentrations.
Discussion
The report states that the antioxidant activity and polyphenol content depends on the quantity and quality of the initial ingredients of the beers, as well as the industrial brewing process.
Beers that were high in antioxidants were more flavorful and aromatic, were foaming better, and generally displayed a higher quality and longer shelf life compared to beers with lower levels of antioxidants.
The color of the beer also played a part in this research. Namely, the color of special beers was stronger and more saturated than that of conventional beers, and this is undoubtedly due to the polyphenols because they contain some pigments that give fruits and vegetables their color.
Another fact worth mentioning is that compared to wine, which has 2000-6000ml/L polyphenols, conventional beers contain only 300-500mg/L, whereas special beers with the addition of fresh fruits can be up to 770mg/L, and the special beers examined in this study had a total polyphenol content of 464-1026mg/L.
In Conclusion
Beer’s low alcohol content coupled with its nutritional profile and antioxidant content is a topic worth investigating. Moderate beer drinking has been reported to increase antioxidant and anticoagulant activities, and to have cardioprotective effects on human health.
According to the report, beer can be a part of the overall dietary intake of antioxidants, especially beer that has been fermented with the addition of other nutritious foods.
]]>
https://naturalstacks.com.au/blogs/news/how-does-magnesium-help-pain2021-05-05T09:00:00+10:002021-05-28T08:38:05+10:00How Does Magnesium Help Pain?Zack HalpinA review recently published in the journal Nutrients discusses the role and effects of magnesium in pain relief.
Magnesium is one of the most important minerals for the body.
It plays a part in numerous processes, including regulating the nervous system and muscle function, helping to create proteins from amino acids, helping to create and repair DNA, and many more.
Magnesium is also known to help with pain relief.
Its first use in medicine was in the 17th century when Epsom salt (magnesium sulfate compound) was used for the treatment of abdominal pain and muscle strains.
This property of magnesium has been more intensely studied in the last few decades, and there is evidence that it could be used to treat conditions that cause acute and chronic pain.
What’s Important
The reason why magnesium can provide pain relief is because it inhibits the expression of the NMDA receptors.
The NMDA (N-Methyl-D-aspartate) receptors are channels in the central nervous system that respond to the excitatory neurotransmitter glutamate.
The activation of the NMDA receptors is associated with a heightened sensitivity to pain.
Therefore, by blocking the action of NMDA receptors through a chain of reactions, magnesium helps to block the detection of pain.
Some Details
The review states that studies indicated that magnesium was successful in alleviating the pain associated with chronic or acute conditions, such as:
Neuropathic pain is caused by disease or damage of the somatosensory nervous system. Results from pre-clinical and clinical studies suggest that magnesium could be a good alternative treatment for pain relief. For example, in one study, low back pain was notably improved. [1]
Diabetic peripheral neuropathy is nerve damage brought on by chronically high blood sugar and it’s the most common type of diabetic neuropathy. In some animal studies, the administration of magnesium exhibited therapeutic and preventive effects against this type of neuropathy by managing the symptoms associated with pain. [2]
Fibromyalgia is a common chronic condition that causes widespread musculoskeletal pain together with fatigue, mood imbalances, and memory and sleep issues. It’s believed that fibromyalgia affects the way the brain processes pain signals, therefore it amplifies the sensations. According to the review, several studies have shown that fibromyalgia patients had lower levels of magnesium, and it was suggested that supplementation with magnesium helps reduce the symptoms. [3] [4]
Headache is the pain that arises from any part of the head or neck region. Tension headaches and migraines, in particular, are usually the most common types of headaches. In a number of human studies, magnesium intake has proved to help with the symptoms and with pain management. [5] [6] [7]
In Conclusion
Magnesium is an essential mineral that’s necessary for the body, and magnesium deficiencies could cause some serious side effects.
This review suggests that magnesium could be very helpful in managing pain caused by different conditions. Of course, as with every discovery, firmer evidence is needed.
Most adults need around 0.8 to 0.9g protein/kg per day, however, professional athletes and people who exercise regularly need more - between 1.2 to 2.0g/kg per day.
Sufficient protein intake after exercise is crucial for recovery and the regrowth of muscle fibers as they endure microscopic tears during exercise as part of the strengthening process.
Intense resistance exercises, though, can lead to muscle damage, soreness, and inflammation.
Therefore, athletes often consume protein supplements to prevent and/or alleviate soreness following a strenuous workout.
For a long time, whey protein has been the main choice for protein supplementation, but in the past two decades, pea protein has become a frequently chosen alternative.
This has been mainly due to environmental advantages and its health benefits, as well as its high protein content of 85%.
The study aimed to compare the effects of both protein supplements on muscle damage, delayed onset of muscle soreness, inflammation, and exercise performance.
The participants were healthy non-athletic adult males between the ages of 18-55 who were randomly given 0.9g/kg either pea or whey protein three times a day for five days.
Each day, they underwent a strenuous 90 min exercise bout followed by questionnaires and tests.
The intensity of the exercises led to a significant increase in delayed onset of muscle soreness and a certain degree of muscle damage.
However, despite the notable muscle soreness that peaked between 24-48h post-exercise, the participants were able to continue with the fitness tests.
The results were the following:
The consumption of whey protein significantly reduced muscle damage;
In comparison, pea protein had a very small effect on muscle damage;
However, whey protein did not affect the delayed onset of muscle soreness or exercise performance.
According to the researchers, using 0.3g kg/day of whey protein for recovery following intense physical exercise can reduce muscle damage
They conclude that the main probable reason for the difference between the effects of pea and whey protein was the difference of an essential amino acid content called leucine.
Leucine can stimulate muscle growth and prevent age-related muscle deterioration.
It’s a constituent of most proteins, however, compared to whey protein which contains 23.7g/100g protein, pea protein contains 17.9g/100g protein.
Their recommendation is leucine fortified pea protein.
In Conclusion
Pea protein may have many health benefits, but when it comes to intense exercise it may not be enough to aid the recovery process.
On the other hand, according to this study, whey protein is a good choice for muscle recovery following strenuous activity.
Resource: Nieman, D.C.; Zwetsloot, K.A.; Simonson, A.J.; Hoyle, A.T.; Wang, X.; Nelson, H.K.; Lefranc-Millot, C.; Guérin-Deremaux, L. Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial. Nutrients 2020, 12, 2382. doi:https://doi.org/10.3390/nu12082382
]]>
https://naturalstacks.com.au/blogs/news/how-physical-activity-promotes-health-in-depressed-individuals2021-04-21T09:00:00+10:002021-05-28T08:38:40+10:00How Physical Activity Promotes Health in Depressed IndividualsZack HalpinDepression is a serious mood disorder affecting people of all ages worldwide.
It not only makes their daily lives harder, but it also increases the risk of some diseases.
In fact, depression has been commonly associated with shortened life expectancy, largely attributed to cardiovascular diseases.
One of the main reasons for this is the modified activity of the autonomic nervous system, as well as the increased levels of inflammatory markers.
However, physical exercise may successfully counteract this impact and promote health in depressed individuals.
In today’s world, concerns about mental health are becoming more and more prevalent, and the risks associated with it are more familiar than in the past.
According to recent research, 4.4% of the world’s population suffers from some form of a depressive disorder. [1]
This percentage shows that depressed individuals should be a high priority because of their heightened risk of cardiovascular diseases.
Physical activity may be perfectly adequate as a form of treatment. It helps to not only prevent cardiovascular mortality, but also to improve the mental state of depressed individuals.
The Details
The connection between depression and cardiovascular mortality is complicated, but it’s thought that genetic background and behavioral habits might have something to do with it.
Biological Factors
Some people who suffer from major depression are biologically prone to developing nearly all risk factors connected to cardiovascular health.
For example, they have a higher probability of being overweight or developing obesity since adolescence [2], as well as type 2 diabetes [3], and high blood pressure [4].
Depressed individuals also seem to have a dysregulated homeostatic system.
Their immune system also seems dysregulated, usually going into an exaggerated pro-inflammatory state in both the periphery and the central nervous system.
Psychosocial Factors
Depressed individuals are more likely to engage in unhealthy lifestyles, which, in turn, increases the risk of cardiovascular diseases.
This includes having an unhealthy diet, consuming more alcohol, and smoking more.
Depressed individuals are also less likely to engage in regular physical activity and more often display sedentary behavior.
How Physical Activity May Help
Turning the focus towards physical inactivity as part of the treatment may be a successful way to lower the risk of cardiovascular mortality associated with depression.
Its effects are two-fold - better cardiovascular health and better mental health.
Exercise improves cardiorespiratory fitness at different ages, even in the elderly
Exercise combined with a balanced diet helps with weight-loss and improves the metabolic profile of the body
Exercise reduces insulin resistance in type 2 diabetes, plus it lowers triglycerides in the blood
Exercise helps control blood pressure in pre-hypertensive and hypertensive individuals
Exercise normalizes the homeostatic activity in the body and balances immune responses
In Conclusion
Unfortunately, despite all the evidence of its efficacy, physical activity remains under-prescribed.
It’s usually included in some guidelines for treatment, but no further effort is made.
This review suggests that more diligent measures should be taken in terms of prescribing exercise as part of the treatment for depression.
Resource: Belvederi Murri, M.; Folesani, F.; Zerbinati, L.; Nanni, M.G.; Ounalli, H.; Caruso, R.; Grassi, L. Physical Activity Promotes Health and Reduces Cardiovascular Mortality in Depressed Populations: A Literature Overview. Int. J. Environ. Res. Public Health2020, 17, 5545.
Hypertension, or high blood pressure, is very well managed nowadays compared to the past.
Thanks to the ease of access to different medications, blood pressure can be controlled, and in this way, patients with hypertension can have an improved quality of life.
However, high blood pressure remains a major risk for medical emergencies like heart attack and stroke.
For this reason, working on lowering the risk of hypertension is the right approach for pre and hypertensive patients.
In addition to the medication, lifestyle changes like frequent movement and better dietary habits are important, like the Mediterranean diet, which includes olive oil.
This issue is addressed in a literature review published recently in the journal Nutrients, where the researchers thoroughly examined the effects of olive oil on blood pressure.
What’s Important
Some preventative lifestyle changes that are known as effective are reducing salt intake, increasing potassium intake, limiting alcohol, losing excess weight, and adopting healthier dietary patterns, like the Mediterranean diet.
Following this, one of the key components of the Mediterranean diet is olive oil, because of its high content of antioxidants and monounsaturated fatty acids.
The most abundant component of olive oil is oleic acid, which is a monounsaturated fatty acid, and the remaining components are phytochemicals, like polyphenols, carotenoids, and others.
According to this review, epidemiological studies, animal studies, and human studies have all pointed towards the fact that olive oil has an anti-hypertensive effect on blood pressure.
Some Details
It’s believed that the unique combination of oleic acid together with the different types of phytochemicals makes olive oil very effective in regulating blood pressure.
But, consistency is very important.
The review stresses two important things in regard to the evidence that olive oil can lower blood pressure:
Epidemiological studies showed that the results depended heavily on the region where the studies were performed. For example, the surveys performed in the USA and other countries in which the Western diet was predominant, didn’t confirm that there were any protective effects of olive oil. However, in studies performed in Mediterranean countries where the Mediterranean diet is dominant, the protective effects were clearly present.
As adjuvant evidence, in clinical studies, it was observed that long-term intake of extra virgin olive oil, especially between 10 to 60mL daily, resulted in a consistently reduced systolic blood pressure, and a somewhat lowered diastolic blood pressure. The total reduction isn’t very big, but eventually, it accumulates to an increased percentage of patients who either don’t develop hypertension or suffer fewer consequences from it. In short, these changes indicate beneficial effects in the long-run.
The Bottom Line
Lowering blood pressure is another attribute of the many that can be attached to olive oil. No wonder it has persisted through the years as one of the healthiest elements of balanced nutrition.
Therefore, including olive oil in your everyday diet will be beneficial for many things, including your cardiovascular health.
Resource: Massaro, M.; Scoditti, E.; Carluccio, M.A.; Calabriso, N.; Santarpino, G.; Verri, T.; De Caterina, R. Effects of Olive Oil on Blood Pressure: Epidemiological, Clinical, and Mechanistic Evidence. Nutrients 2020, 12, 1548. doi: https://doi.org/10.3390/nu12061548
]]>
https://naturalstacks.com.au/blogs/news/covid-19-the-possible-role-of-supplements-probiotics-and-nutraceuticals-in-reducing-the-risk-of-infection2021-04-07T09:00:00+10:002021-05-28T08:39:10+10:00COVID-19 - The Possible Role of Supplements, Probiotics, and Nutraceuticals in Reducing the Risk of InfectionZack Halpin
Since December 2019, the world has been in a state of emergency.
The COVID-19 pandemic has put many countries under an unexpected strain while protective measures are being taken to stop the spread.
And while the world has been trying to adapt to the ‘new normal’, as it’s commonly being called, the medical community is working hard and consistently on finding a solution.
Many new studies are being made in an attempt to gain some insights and find ways to reduce the risk of infection, in addition to wearing a mask and practicing social distancing.
Since this strain of the coronavirus is novel and unfamiliar, very little is known about it.
So far, it’s been discovered that the symptoms range from asymptomatic cases to severe pneumonia.
The chronically ill and older adults are considered to be at a bigger risk for developing severe symptoms than the younger population, although there have been exceptions.
As of yet, there is no clear clinical evidence for antiviral drugs that could be effective, but vaccine development has been in the works.
This review focuses on dietary supplements, probiotics, and nutraceuticals as possible preventative measures.
Probiotics are currently not an essential part of the treatment for COVID-19, however, given that they play a role in the modulation of the immune system, some studies suggest that they could improve the body’s response to infection.
Nutraceuticals, with their anti-inflammatory and antioxidative activity, also exhibit beneficial effects against vascular damage as a result of COVID-19. Polyphenols, in particular, as well as carotenoids, and some minerals like magnesium, zinc, selenium, and copper, are considered to be possibly effective.
Vitamins, most importantly, vitamin C and vitamin D, are long-known to be good for the normal function of the immune system. Vitamin C is an antioxidant and it reduces the risk and the duration of some infectious diseases, while vitamin D deficiency has been linked to an increased susceptibility to respiratory infections. However, it’s not known whether they would be effective when administered in patients without deficiencies.
In Conclusion
A healthy diet enriched with nutrients like vitamins and antioxidants is always important, especially during a pandemic.
That said, even though diet and nutritional supplements show great promise in the response of this pandemic, strong clinical data is required to support any of these claims, so they shouldn’t be taken at face value.
Resource: Infusino, F.; Marazzato, M.; Mancone, M.; Fedele, F.; Mastroianni, C.M.; Severino, P.; Ceccarelli, G.; Santinelli, L.; Cavarretta, E.; Marullo, A.G.M.; Miraldi, F.; Carnevale, R.; Nocella, C.; Biondi-Zoccai, G.; Pagnini, C.; Schiavon, S.; Pugliese, F.; Frati, G.; d’Ettorre, G. Diet Supplementation, Probiotics, and Nutraceuticals in SARS-CoV-2 Infection: A Scoping Review. Nutrients 2020, 12, 1718. doi; https://doi.org/10.3390/nu12061718
Type 2 diabetes is one of the most common chronic conditions around the world, and the numbers keep growing.
It’s a lifelong disease that must be managed, and it causes symptoms like increased thirst and hunger, fatigue, frequent urination, and weight loss, among others.
Coffee consumption has often been suggested to lower the risk of some chronic diseases like heart disease, liver disorders, and type 2 diabetes.
These effects of coffee are mainly due to its high content of antioxidants, as well as other bioactive compounds, like caffeine and chlorogenic acids.
What’s Important
Type 2 diabetes develops when the body doesn’t respond to insulin anymore, or when the pancreas stops producing it.
The causes are mainly thought to be environmental and lifestyle factors, as well as genetics - some people are more prone than others.
It was previously established that the health benefits of coffee consumption may be impacted by genetic predispositions. [1]
The caffeine present in coffee is known to have a stimulative effect on the metabolic rate of the body, while the antioxidants inhibit the oxidative stress caused by elevated blood sugar.
Because it’s been established that coffee consumption can lower the risk of type 2 diabetes, it’s also important to examine its connection to predisposed genetic risk.
What Are the Results?
The study lasted for 12 years and it involved following the effect of habitual coffee consumption on genetic changes.
The participants underwent genotyping at every follow-up, as well as assessments regarding dietary and lifestyle habits, disease history, and physical activity.
They were also asked to provide information on how often and how much they consume coffee. The amount of sugar added, if any, was also taken into consideration.
The results indicated the following:
Coffee consumption with or without sugar decreased the risk of prediabetes and type 2 diabetes for the participants who consumed more than 2 cups a day.
But, participants who consumed less than 2 cups of coffee with sugar a day had an increased risk of prediabetes and type 2 diabetes; however, this only applied to men, not women.
Among participants with genetic variations associated with type 2 diabetes and blood sugar levels, coffee consumption without sugar lowered the risk of diabetes, compared to coffee with sugar.
Bottom Line
Even though more evidence is needed, these results indicate that a little coffee is better than no coffee and that the link between this beverage and the genetic risk of diabetes does exist.
Resource: Jin, T.; Youn, J.; Kim, A.N.; Kang, M.; Kim, K.; Sung, J.; Lee, J.E. Interactions of Habitual Coffee Consumption by Genetic Polymorphisms with the Risk of Prediabetes and Type 2 Diabetes Combined. Nutrients 2020, 12, 2228. doi:https://doi.org/10.3390/nu12082228
]]>
https://naturalstacks.com.au/blogs/news/exercise-may-have-neuroprotective-effects2021-03-24T09:00:00+10:002021-05-28T08:39:39+10:00Exercise May Have Neuroprotective EffectsZack HalpinPhysical exercise is one of the best ways to keep your body healthy and happy.
It not only improves overall physical condition, but it also improves general health and mental health.
Because it works on so many processes at a cellular level, physical exercise is also an effective preventative measure against neurodegenerative diseases.
Neuroprotection means that the neuronal cells are protected from premature death because all the processes in the body that lead to it are inhibited.
Age is the biggest natural risk for the development of neurodegenerative diseases, however, physical exercise could greatly reduce the risk.
There is a large prevalence of neurodegenerative diseases, especially Alzheimer’s and Parkinson’s disease.
In fact, research shows that in 2018 5.8 million Americans had Alzheimer’s disease, and this number is expected to rise to 13.8 million by mid-century. [1]
Over the years, many studies have been conducted to examine the effects of exercise on the brain, and most of them seem to prove that exercising is associated with neuroprotection.
According to epidemiological studies, regular exercise reduces the risk of Alzheimer’s disease by 45% and dementia by 28%. [2]
Some Details
Any lifestyle change towards the better is beneficial, but the results are optimal when exercise is included.
The reason why physical activity can be so beneficial in slowing down the neurodegenerative processes is that it enhances the production of neurotrophic factors, neurotransmitters, and hormones.
Exercising stimulates the growth and development of nervous tissue and it promotes neuroplasticity in that it aids the brain in forming new neural connections.
It also optimizes the body’s physiological responses to physical and emotional stress.
It strengthens the parasympathetic nervous system, autonomic nervous system, and central nervous system.
Having these effects on the body, exercise inevitably improves processes like memory, cognition, sleep, and mood.
Bottom Line
Exercising on a regular basis is a well-established healthy activity and it benefits every part of the body.
This review indicates that any form of physical activity is beneficial for protecting the brain from neurodegenerative diseases.
Resource: Mahalakshmi, B.; Maurya, N.; Lee, S.-D.; Bharath Kumar, V. Possible Neuroprotective Mechanisms of Physical Exercise in Neurodegeneration. Int. J. Mol. Sci.2020, 21, 5895. doi:https://doi.org/10.3390/ijms21165895
References: 1.https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1016/j.jalz.2018.02.001 2.https://pubmed.ncbi.nlm.nih.gov/18570697/]]>
https://naturalstacks.com.au/blogs/news/these-are-the-facts-natural-sweeteners-are-better-than-refined-sugars2021-03-17T09:00:00+10:002021-05-28T08:39:53+10:00These Are the Facts - Natural Sweeteners Are Better Than Refined SugarsZack HalpinThe Western diet, which is high in fats and simple sugars, and low in fiber, is often considered to be a major cause of obesity.
In particular, research has demonstrated that the high sugar content plays a key role in the increasing numbers of obesity worldwide.
For this reason, many public health organizations strongly recommend limiting its intake.
But, sometimes, estimating how much sugar is too much is difficult, as many foods, even those deemed as ‘healthy’ (granola bars, cereal, yogurt), still contain added sugars in some form.
Compared to refined sugars, natural sweeteners are far healthier.
They not only give sweetness, but they can also improve metabolic health.
Previous studies have shown that natural sweeteners have added health benefits.
For example, it was reported that honey can limit weight gain, and reduce high cholesterol and glycemia in both human and animal studies. [1] [2]
Agave and maple syrup were reported to stabilize glucose blood levels. [3] [4]
In addition, natural sweeteners are also packed with phytonutrients, vitamins, and minerals.
Some Details
The study was animal-based and it lasted for 8 weeks. During this time the mice were fed either a high-fat and high-sugar diet, or 6 different natural sweeteners.
Following this, they were examined for glucose levels, lipid storage, and inflammation.
The natural sweeteners used in this study were maple syrup, molasses, organic brown rice syrup, organic blue agave syrup, golden corn syrup, and pure natural honey.
Here’s what they found:
The consumption of all of the natural sweeteners, except corn syrup, was associated with lower insulin resistance, compared to refined sugars;
Both natural sweeteners and refined sugars caused a similar accumulation of fats in the liver;
However, all of the natural sweeteners, especially maple syrup, molasses, and agave syrup reduced insulin resistance and inflammation of the liver in the mice, compared to refined sugars.
Bottom Line
When it comes to sugars, having a better understanding of their metabolic impact is imperative.
Natural sweeteners are a much better alternative to refined sugars, especially because they have many added benefits.
However, it must be noted that natural sweeteners are still a rich source of sugar and should be consumed in moderation.
Resource: Valle, M.; St-Pierre, P.; Pilon, G.; Marette, A. Differential Effects of Chronic Ingestion of Refined Sugars versus Natural Sweeteners on Insulin Resistance and Hepatic Steatosis in a Rat Model of Diet-Induced Obesity. Nutrients 2020, 12, 2292. doi:https://doi.org/10.3390/nu12082292
The immune system of humans is a complex network of systems that work to recognize and destroy any threat to the body.
The key way of dealing with a threat is via inflammatory processes that work to eliminate the infection. After that, the inflammation also subsides.
Providing your body with the right nutrients can make you more resilient to infections, however, many people don’t have adequate nutrition, which makes them more vulnerable.
Some Details
Vitamins such as A, B6, B12, C, D, E, and folate, together with trace minerals, including zinc, iron, selenium, magnesium, and copper, are immensely important in maintaining the normal function of your immunity.
Other nutrients, like the omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are also vital in supporting the immune system and modulating the inflammatory response.
All of these nutrients function as a unity to help keep the immune system in check.
They help with the production and activity of antimicrobial proteins, recovery from inflammation, and the production of antibodies and cytokines.
Vitamin C could decrease the duration of respiratory infections and the common cold, and its deficiency could lead to an increased risk of pneumonia.
Vitamins D and E deficiencies also increase the risk of respiratory tract infections.
Recommendations
A well-balanced and diverse diet should be able to cover all these necessary nutrients, however, for a lot of people, there are deficiencies.
Here are some nutritional recommendations to consider according to this review:
Supplementation with 250mg/day of omega-3 fatty acids should be a part of the daily routine because they reduce the risk and consequences of infection;
The intake of a multivitamin and mineral supplement that supplies the basic requirements for vitamins and minerals in addition to a healthy diet;
Vitamins C and D are recommended to be taken at doses above RDA levels, or at least 200 mg/day for healthy individuals.
Bottom Line
The intake of the right nutrients is crucial for strengthening the immune system and increasing your chances of fighting off viral infections.
Having a well-balanced and diverse diet and taking adequate supplementation are some of the most important things you can do to ensure you’re doing the best you can.
If you want to try some high-quality omega-3s, we recommend you give our Antarctic Krill Oil a shot. It’s sustainably harvested and contains the optimal balance of omega-3 fatty acids DHA and EPA.
Resource: Calder, P.C.; Carr, A.C.; Gombart, A.F.; Eggersdorfer, M. Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections. Nutrients 2020, 12, 1181.doi:https://doi.org/10.3390/nu12041181
]]>
https://naturalstacks.com.au/blogs/news/egg-yolks-protect-your-brain-folks2021-03-03T09:00:00+10:002021-05-28T08:40:24+10:00Egg Yolks Protect Your Brain, FolksZack Halpin
Your brain is one of the most important organs in your body and the food you eat matters because the brain needs plenty of good stuff to function properly.
Maybe you like eggs, maybe you don’t, but if you omit the yolks when you make your omelet, don’t.
Yolks are the nutrient bombs that make eggs so healthy.
When it comes to brain food, egg yolks are packed with fatty acids, B vitamins, and choline, some of the most important nutrients for brain health.
A single egg contains 112mg of choline, [1] which is around 30% of the daily recommended intake.
Egg yolks are rich in phospholipids, types of fat molecules that play important structural and metabolic roles in cells.
These phospholipids account for approximately 50% of egg yolk lipids, and they are an abundant source of choline.
Your brain needs choline to produce acetylcholine, which is a neurotransmitter largely responsible for memory, learning, and other brain and body functions.
Phospholipids are considered as potential natural antioxidants because they contain high levels of polyunsaturated fatty acids, however, more research is needed to confirm this.
Some Details
This study aimed to examine the effect of egg yolk extract containing phospholipids on spatial learning and memory of mice with induced memory impairment.
One of the goals was to also assess the relationship between the phospholipids present in eggs and the production of acetylcholine.
The mice were treated with a low, middle, and high dose of the extract, followed by observation during different behavioral tests and lab analysis.
Here’s what the results showed:
Egg yolk phospholipids extract increased learning performance and decreased induced spatial memory deficits in the mice, meaning that their memory was improved.
Egg yolk phospholipids extract prevented damage to the hippocampus, the part of the brain responsible for new memories, learning, and emotions.
Egg yolk phospholipids extract regulated the activity of the two enzymes involved in the production of acetylcholine by either increasing or decreasing their activity.
Due to their high nutritional profile, eggs are a great dietary choice.
This study shows that egg yolks are very beneficial for maintaining brain health, so, next time you don’t have to think twice about having them.
If you want an extra brain boost, you can try our Acetylcholine Brain Food supplement designed to promote the production of acetylcholine, for an improved cognitive function.
Resource: Bao, Z.; Zhang, P.; Chen, J.; Gao, J.; Lin, S.; Sun, N. Egg yolk phospholipids reverse scopolamine-induced spatial memory deficits in mice by attenuating cholinergic damage. Journal of Functional Foods2020, 69, 103948. doi:https://doi.org/10.1016/j.jff.2020.103948
]]>
https://naturalstacks.com.au/blogs/news/vitamin-d-supplementation-may-help-prevent-infections2020-03-18T11:41:00+10:002020-04-02T11:42:13+10:00VITAMIN D SUPPLEMENTATION MAY HELP PREVENT INFECTIONSAwepify Collaborator
According to a meta-analysis of 25 randomized controlled trials comprising 11,321 subjects points to the idea that Vitamin D supplementation helps reduce the risk of acute respiratory tract infection.
Why Does It Matter?: Acute (meaning severe) respiratory infections are a significant cause of death all over the world and are responsible for 10% of ambulance visits in the USA. There was an estimated 2.65 million deaths in 2013 worldwide.
The Details: It’s been noted that low serum (in the blood) concentrations of Vitamin D correlate with the susceptibility of contracting a respiratory tract infection.
Moreover, the meta-analysis tells us the following:
Of all the studies analyzed, Vitamin D supplementation resulted in a significant reduction in respiratory tract infections.
Vitamin D seems to have a protective effect, possibly offering prevention of respiratory infections.
Daily, or weekly (30,000 IU) doses of Vitamin D in those who are severely deficient (who have less than 25nmol/L in their serum measurement) seemed to be the most beneficial over a large dose (greater than 30,000 IU) at once.
Practical Application: Knowing what we know about Vitamin D according to these studies as well as the reported ¾ of Americans being deficient in Vitamin D, getting more Vitamin D3 can be beneficial for health and wellness.
]]>
https://naturalstacks.com.au/blogs/news/could-a-low-carb-diet-prevent-or-reverse-age-related-decline-in-the-brain-possibly2020-03-17T11:41:00+10:002020-04-02T11:41:43+10:00COULD A LOW CARB DIET PREVENT OR REVERSE AGE-RELATED DECLINE IN THE BRAIN? POSSIBLY.Awepify Collaborator
Professor Lilianne R. Mujica-Parodi, PhD, worked on a paper that suggests it could be possible.
What's Important: Neurobiological changes in the brain associated with aging can be seen as early as late 40’s, which tells us that degradation can happen much quicker than once originally thought.
Why Does It Matter?: Various epidemiological studies have shown that insulin-resistance accelerates the rate at which cognitive function declines in humans, especially as they age.
And the more insulin-resistant one becomes, the further the decline in cognition.
This has also been noticed in Type 2 diabetic patients.
In this study, they wanted to learn whether or not dietary intervention would have an impact on how the brain performed and if the decline was reversible.
This particular paper found that the fuel source available in the brain would impact rates of decline, or reversal of poor cognition.
The Details: In people with insulin resistance, they experience hypometabolism (decreased metabolic rate), and the brain is not able to use glucose as easily as before the insulin resistance.
In brain imaging studies, they found breakdown in communication between brain regions in those with insulin resistance.
So, as people age and they become more insulin resistant, they’re less able to use glucose effectively.
The paper states this can cause the neurons to starve, making brain networks destabilize. This is how they define the decline referenced in the paper.
More Details: In this study, they looked at almost 1,000 people aged 18 to 88 and to conduct this experiment, they made ‘brain network stability’ as a biomarker for aging.
In general, aging populations will experience a disruption in network stability over time.
They wanted to determine if a standard diet consisting of mostly glucose as fuel would yield different results from a low-carb diet consisting of mostly ketones for fuel.
A standard diet would be high in carbs, but a low-carb diet would be mostly protein, leafy greens and a fat source with no grains, sugar, or starch.
To further isolate the fuel sources, they made two drinks:
one containing glucose
one containing ketones
They would then measure glucose and ketones peaking in the brain at 30 minutes post consumption.
Of these fuels, glucose was shown to be shorter acting, while ketones peaked for upwards of 90 minutes after consumption.
Noteworthy: The study determined that for those affected with, and even in some without insulin resistance, providing ketones for fuel in the brain would increase network stability in brain regions.
Keep in mind, there needs to be more studies as it’s hard to isolate these fuels and we must consider other factors that could enhance cognition via diet for the aging population.
But those with insulin resistance and/or who are hypometabolic may benefit.
]]>
https://naturalstacks.com.au/blogs/news/study-finds-caffeine-boosts-problem-solving-potential2020-03-12T11:40:00+10:002020-04-02T11:41:04+10:00STUDY FINDS CAFFEINE BOOSTS PROBLEM-SOLVING POTENTIALAwepify Collaborator
A new study from the University of Arkansas shows us that caffeine boosts our ability to solve problems and focus but it doesn't stimulate creativity.
Caffeine consumption is common amongst those in the creative fields… writers, musicians, designers, advertising professionals, so the researchers were curious about whether or not caffeine had an impact on creativity.
To determine the effects, a study was done taking 80 volunteers who were given a 200mg pill of caffeine, or a placebo sugar pill. They used a randomized, double-blind design to rule out any bias from each participant thinking or believing they received the caffeine.
For reference, they tested to see if the caffeine had an impact on increasing divergent thinking, which is associated with creative idea generation.
The researchers found that those who consumed 200mg of caffeine (roughly equivalent to a standard 12 ounce cup of coffee), demonstrated a significantly enhanced ability to problem-solve compared to those without caffeine. However, there were no significant effects on working memory or divergent thinking.
Here’s what the lead researcher had to say about the study:
“The 200mg enhanced problem solving significantly, but had no effect on creative thinking. It also didn’t make it worse, so keep drinking your coffee; it won’t interfere with these abilities.” - source
Keep in mind… caffeine might not help you be more creative, but it can help you stay focused and productive.
Be sure to check out our caffeine with L-theanine for all the benefits of caffeine without all the jitters.
]]>
https://naturalstacks.com.au/blogs/news/will-sugar-free-sweeteners-combined-with-sugar-in-a-meal-impair-metabolism-this-study-suggests-it-will2020-03-11T11:40:00+10:002020-04-02T11:40:32+10:00WILL SUGAR-FREE SWEETENERS COMBINED WITH SUGAR IN A MEAL IMPAIR METABOLISM? THIS STUDY SUGGESTS IT WILL.Awepify Collaborator
It’s been debated ad nauseam whether or not sugar-free foods and drink that contain sweeteners like sucralose (like Diet Coke) have an effect on the metabolic rate and insulin sensitivity.
A new paper in Cell Metabolism suggests that combining sucralose and carbohydratesimpairs insulin sensitivity.
What's Important: According to this study, it’s probably best to avoid consuming sucralose-sweetened drinks with a meal containing carbohydrates.
Practical Example: You sit down at a restaurant for a burrito bowl (rice, beans as your carbohydrates) and pair it with a Diet Coke.
Why Does It Matter?: many people opt for a soft drink sweetened with sucralose. Based on what this study tells us, it might be causing metabolic dysregulation.
This comes as a surprise given what we know about how low-calorie sweeteners and carbohydrates impact the metabolic rate.
It’s been shown that carbohydrates (sugar) alone does not inhibit insulin sensitivity.
The same goes for sucralose alone as it has no negative impact on insulin sensitivity or metabolism.
The Details: In this paper, they showed that consuming 7 sucralose-sweetened drinks that also contained carbohydrate (sugars) over 10 days decreased insulin sensitivity in humans.
The interesting thing to note here is they found, when assessed with fMRI brain scans, that while insulin sensitivity was impaired, the taste perception (response to sweetness) was unaltered, suggesting a dysregulation of the gut-brain control in glucose metabolism.
Here’s a quick graph to see the impairment over 10 days in the brain.
This study was conducted with 45 humans, who were randomly assigned to consume 1 of 3 different beverages:
sweetened with sucralose (no calories)
sweetened with sugar (contains calories)
sweetened with sucralose and sugar (maltodextrin, contains calories)
What to know: In the end, they determined after 10 days of consuming the beverages, that insulin sensitivity was not impaired for those consuming the sucralose sweetened drink and the sugar-sweetened drink.
But for those who consumed the drink containing both sugar and sucralose, they saw reduced insulin sensitivity and a blunted response to sugar in the brain.
]]>
https://naturalstacks.com.au/blogs/news/study-finds-that-a-western-style-diet-impairs-brain-function-in-as-little-as-one-week2020-02-27T11:39:00+10:002020-04-02T11:39:51+10:00STUDY FINDS THAT A WESTERN-STYLE DIET IMPAIRS BRAIN FUNCTION IN AS LITTLE AS ONE WEEKAwepify Collaborator
In a study that came out February 19, 2020, it's suggested a western-style diet induces impairments in hippocampal function along with poor appetite control in animals.
When tested on humans, they found similar results.
What's Important: The Western-Style diet (WS-diet) is defined as a diet being high in saturated fat and added sugar. For example, a fast-food burger, fries, and a sugary soda would fit the definition of this type of diet. The burger and fries are high in saturated fat and the soda is high in sugar.
The researchers studied how the WS-diet affected memory (hippocampal-dependent learning and memory, aka: HDLM) and appetite control when tested against a control group.
110 young, lean, and healthy participants were randomly assigned to 4 days of a healthy control breakfast, or a week of Western-style breakfasts.
All of this was consumed in a lab under supervision.
Before and after the study, the individuals underwent hippocampal-dependent neuropsychological testing to see if the diets had an effect.
Straight from the study:
"The key finding of this study was that relative to controls, those in the Western-style breakfast group performed more poorly on one test of HDLM (Hopkins verbal learning task; but not on another, logical memory), while showing no change on control tests (forward and backward digit span). These data provide the first and as yet only demonstration in humans—paralleling animal studies—that brief exposure to a WS-diet causes impaired performance on a test of HDLM."
The control group was consuming a so-called habitual diet, which from the study, tells us it was a ‘healthy diet’ without much more in terms of definition.
Both groups got to view a palatable snack food and then reported how much they wanted to eat the snack (this is labeled as wanting).
Then they got to taste each snack
Then they rated their experience by how much they liked the snack and if they wanted more (this is labeled as liking).
After tasting the snacks, the trial begins.
Both groups would eat a meal: one group having a healthy, habitual diet meal and the other group having the WS-diet meal. These meals were defined as filling, meaning they would normally be satisfied and not feel the need to eat more.
After the meal, they came back to the original test of wanting and liking.
There were three outcomes:
For those consuming the healthy diet, wanting a snack declined more than the liking. This means that after a meal, most participants remember liking the food but didn’t want to actually eat it. This serves as a form of appetite control based on the fullness of the meal.
Those who consumed the WS-diet exhibited a smaller difference between wanting and liking than those eating a healthy diet. In short, even though they were full, they were still interested in the snack they remembered liking, despite being full from the prior meal. This serves as a loosening of appetite control.
Thus, the smaller changes in wanting versus liking the more likely one is able to control appetite, and more likely to overeat on a hyper palatable snack, despite being full.
Noteworthy: this study suggests those who ate the habitual healthy diet were less likely to want a snack the more they ate of a healthy meal. But those who consumed the WS-diet were more likely to want a snack, which is translated to a loosening of appetitive control.
The Takeaway: As a result, they believe that a Western-Style diet impairs one’s ability to rely on their natural signals of feeling full, resulting in the process of overeating.
]]>
https://naturalstacks.com.au/blogs/news/can-memory-and-cognitive-abilities-improve-with-good-blood-supply2020-02-24T11:38:00+10:002020-04-02T11:38:57+10:00CAN MEMORY AND COGNITIVE ABILITIES IMPROVE WITH GOOD BLOOD SUPPLY?Awepify Collaborator
A new study suggests that increasing blood supply to the brain has a positive impact on memory performance and other cognitive abilities.
The Details: Researchers used high-resolution MRI (magnetic resonance imaging) on 47 women and men from ages 45 to 89 years to measure the blood supply to their hippocampus, which is a small structure in the brain.
The subjects participated in a neuropsychological test to assess the following:
Memory performance
Speech comprehension
Ability to concentrate
What's Important: In the human brain, the hippocampus is supplied with blood by either one or two arteries. Since the brain is divided down the middle, the hippocampus is split, having two sides. But in every brain, there is one side of the hippocampus that is supplied by two vessels.
Scientists aren’t sure why this varies among individuals but those who had a hippocampus that contained two arteries, which increased blood supply, generally scored better than the others with only one artery.
In this instance, the researchers focused on the impact disease may have on people who don’t get as much blood flow to the brain.
Out of the participants, 27 had no signs of disease. The other 20 showed signs of “micro-bleeding” in the brain, also known as cerebral small vessel disease, which had been diagnosed before this study.
What to know: The 20 affected scored lower on the cognitive tests than the other 27 in the study showing no signs of disease.
However, those with the disease that also had two arteries supplying blood to at least one hippocampus had slightly better scores on cognitive tests. And this suggests those with blood vessel disease benefitted from more blood and oxygen to the brain.
But since it’s still early days for these types of studies, it’s just an educated guess, according to Dr. Valentina Perosa.
Noteworthy: Based on this study, it's believed that blood flow may play a role in declining cognition and memory performance.
For now, more studies need to be done to come to a proper conclusion and to develop potential therapies.
]]>
https://naturalstacks.com.au/blogs/news/what-are-terpenes-and-why-are-they-important2019-06-20T11:37:00+10:002020-04-02T11:38:03+10:00WHAT ARE TERPENES AND WHY ARE THEY IMPORTANT?Awepify CollaboratorWHAT ARE TERPENES AND WHY ARE THEY IMPORTANT?
You’ve probably heard about CBD oil and how it’s being used by people with various health conditions including anxiety, insomnia, and seizures.
But did you know about terpenes - another compound found in cannabis?
Like CBD, terpenes are not psychoactive. This means they won’t get you high but they might benefit your health.
Terpenes are often used as anti-inflammatories and analgesics (pain-relievers). Their advocates say they can help with a wide range of health conditions, from anxiety to Alzheimer’s disease.
But is this true? Can terpenes benefit your health? And are they safe? Are they even legal?
In this article, we’ll dig deep into the science to find out exactly what terpenes are. We’ll also discuss why terpenes are important, particularly regarding health benefits. Finally, we’ll consider how terpenes work and how you can use them.
WHAT ARE TERPENES?
Terpenes are aromatic organic compounds or essential oils that are found mainly in plants but also in some insects.
Have you ever breathed in the soothing scent of lavender or caught a whiff of marijuana? It’s the terpenes in the plants that give them their distinctive smell and taste, just as flavonoids give plants their color.
While terpenes are a component of most plants, they are almost always talked about in conjunction with marijuana as they are highly concentrated in the cannabis plant. There are over 20,000 terpenes altogether, over 100 of which are found in cannabis.
In nature, terpenes are a defense system to stop plants getting eaten by herbivores or damaged by high temperatures. They also attract pollinators such as bees.
For humans, different terpenes have different effects - including different health benefits. Each plant has a unique blend of terpenes. This is called its terpenes profile.
ARE TERPENES SAFE?
Terpenes are not psychoactive which means they don’t affect your mental processes or induce a high like the cannabinoid THC (tetrahydrocannabinol). Terpenes are recognized as safe by the FDA.
If you think about it, all plants have terpenes and you eat them every day. So, when you breathe in the fresh scent of citrus as you enjoy your fruit in the morning, you're benefiting from terpenes. And people have used the scent of terpenes in essential oils to boost their emotional state for centuries.
Similarly, the Japanese have long extolled the virtues of forest bathing - shinrin-yoku - and studies have confirmed that spending time in nature is, indeed, good for you. When you breathe in the scent of pine as you walk in the woods it’s the terpenes that are benefiting your health by reducing inflammation, protecting your nervous system, and possibly even preventing tumors. [1]
WHY ARE TERPENES IMPORTANT?
Terpenes are important for a number of reasons.
For people with health conditions and the medical marijuana industry, terpenes are important because as scientific knowledge about them increases, they can be used to create products that better target specific health disorders and diseases.
Growers who produce marijuana for recreational use are also interested in terpenes because used carefully, terpenes can enhance a high, and influence the taste and smell of the product which means they can charge a premium price.
WHAT ARE THE HEALTH BENEFITS OF TERPENES?
This list of terpenes contains the most commonly used for health benefits. They are all found in cannabis, but as you will see, they are also common components of other plants too.
MYRCENE
The most common terpene, myrcene can make up 50% of the terpene profile of a cannabis plant. Myrcene is also found in mangoes, hops, wild thyme, basil, and lemongrass.
Myrcene is often used to help people with insomnia. It is sometimes also used to reduce inflammation and relax muscles. [2]
Called a couch-lock terpene because of its sedative effect, myrcene can induce extreme tiredness and the feeling of being “stoned.”
PINENE
Pinene is another common terpene, found in pine needles, orange peel, basil, parsley, sage, and conifer trees.
Alpha- and beta-pinene are powerful anti-inflammatories that may help promote airflow to your lungs (eg as a pre-workout drink), boost energy, mental alertness and memory. [3] Pinene is sometimes used to counterbalance short-term memory loss from the use of THC.
LIMONENE
Limonene is found in citrus fruits such as lemons and oranges and in peppermint as well as cannabis. Because of its fresh scent, it is often used in cleaning products.
Limonene is mainly used as an antidepressant as it may help to elevate mood, relieve stress and boost energy. [4] Limonene is also considered to be an effective antifungal, antibacterial, weight loss aid, and is sometimes used to treat bronchial infections.
Limonene is often used in ointments and creams as it is thought to increase the absorption of other terpenes through the skin.
There has been a lot of discussion about the use of Limonene for cancer. Studies have suggested Limonene can stop cancer from spreading, promote the death of cancer cells, and even prevent cancer cells from forming in the first place. [5]
ALPHA BISABOLOL
Alpha Bisabolol has a flowery scent and is found in plants such as chamomile. It is used for its antibacterial properties: to help heal wounds and fight inflammation. The cannabis strain, Oracle, is high in Alpha Bisabolol.
BORNEOL
Borneol has a strong smell of camphor and is used as an antiseptic, pain-reliever, bronchodilator, and a sedative. Haze strains such as K13 are often high in borneol.
DELTA-3-CARENE
Delta-3-Carene has a strong smell of pine plus a spicy, floral aroma. It is found in bell peppers, cedar, and rosemary as well as pine needles.
Delta-3-Carene is often used as an anti-inflammatory and antihistamine. Because of this, it might help with some of the symptoms of Alzheimer’s disease and arthritis, and aid with bone repair.
LINALOOL
Linalool is found in lavender, mint, cinnamon, coriander, and some mushrooms.
Linalool is often used to calm anxiety and aid sleep. Linalool is a powerful anti-inflammatory, and is used to promote neural function and control gross motor skills. It is also sometimes used by liver cancer patients, to boost the immune system, and reduce lung inflammation. Studies have suggested that it might help people with seizures and epilepsy. [6]
BETA-CARYOPHYLLENE
Beta-caryophyllene is the terpene found in leafy greens, basil, oregano, cinnamon leaves, black pepper, and cloves.
It is known as a gastro-protective, and also as an anti-inflammatory, antioxidant, and for pain relief. Beta-caryophyllene is often used to help people with anxiety and depression.
The results of an animal study carried out in China suggested that beta-caryophyllene could be useful in the management of Alzheimer’s disease as it might help reduce inflammation and activate CB2 (cannabinoid) receptors in the brain. [7]
Scientists also say that beta-caryophyllene could have anti-cancer properties, such as promoting the death of cancer cells, suppressing the growth of tumors, and stopping cancer from spreading. [8]
CAMPHENE
Camphene has a strong herbal taste and aroma. It is sometimes used as an anti-inflammatory and antibiotic and might help fight bacterial infections.
TERPINEOL
Terpineol smells like lilac and is often used in perfumes. Terpineol is found in the Jack strains of cannabis. It is used as an anti-inflammatory and antioxidant, to aid detox, and to fight fungal infections.
EUCALYPTOL
Eucalyptol is found in eucalyptus as well as many other plants. It has been used for centuries to reduce pain, and the results of modern medical studies appear to support this.
In one study, patients inhaled either eucalyptus oil or almond oil for 30 minutes for three days following a total knee replacement procedure. The eucalyptus oil group were shown to have reduced pain symptoms. [9]
HUMULENE
Humulene is the terpene in hops, coriander, cloves, and basil. It is often used for its anti-inflammatory properties. Humulene is also used as a hunger-suppressant - this is in contrast to many other terpenes that lead to an increase in appetite rather than a decrease.
TERPINOLENE
Terpinolene has smokey, woody fragrance and is found in plants such as sage and rosemary. Terpinolene is used as a sedative and is thought to have anti-inflammatory and analgesic properties. [10]
HOW DO TERPENES WORK?
Trichomes grow on the flowers and leaves of female cannabis plants and look like tiny hairs. These trichomes contain cannabinoids such as CBD and THC, flavonoids that give the plant their color and terpenes. These are the compounds that are used for recreational and medical purposes.
The quality of the terpenes is affected by light, humidity, and temperature - so it’s essential that growing conditions are moderated closely. The plants also require careful handling during collection and processing to ensure the trichomes aren’t damaged.
Scientists used to believe that smells had positive health benefits because your sense of smell is associated with areas of the brain that influence your mood.
But they now believe that terpenes act directly on brain cells. They think terpenes work by binding to receptors and neurotransmitters and imitating natural compounds in your body to regulate emotions, weight, health etc.
THE ENTOURAGE EFFECT
Scientists say that terpenes in cannabis enhance the effect of cannabinoids such as THC and CBD leading to increased therapeutic benefits. This is called the entourage effect.
In groundbreaking research published in 2011 in the British Journal of Pharmacology, neurologist Ethan Russo suggested that cannabinoids and terpenes work together to increase the effectiveness of each other. [11]
Russo showed that terpenes help cannabinoids travel through the bloodstream and cross the blood-brain barrier.
Before that THC was thought to be the only chemical in cannabis with psychoactive capabilities. This research showed the potential of both CBD and terpenes to affect THC and the other chemicals in your body's endocannabinoid system (ECS). For example, myrcene combined with THC is a more effective sedative than THC alone.
Other contributing factors to the entourage effect include the proportion of cannabinoids such as THC and CBD, the way the cannabis plant is processed, how it is ingested, and the subspecies (indica or sativa).
Medical marijuana companies are creating blends of terpenes and cannabinoids to target certain health benefits.
HOW TO BENEFIT FROM TERPENES
You already benefit from terpenes every day by eating plants rich in these compounds. You can also check the ingredients of essential oils, or like the Japanese, take a “forest-bath.” A 20- minute walk in a pine or conifer forest is enough to feel the benefit.
If you wish to try cannabis terpenes, check out the legalities in your state first. [12] Since the Cannabis Act was passed in the US in November 2017 an increasing number of states have legalized recreational use of marijuana and even more have legalized medical use.
Cannabis terpenes are unlikely to cause side-effects, but consider checking with your doctor first, particularly if you have any other health issues or take any medication.
If you’re intending to purchase cannabis, look for blends that include terpenes. Remember, there are no doctor-recommended dosages. Concentrates available from online retailers can be very strong. One drop is usually enough.
WHAT ARE TERPENES AND WHY ARE THEY IMPORTANT?
So, terpenes - the component in plants that define their smell and taste - are FDA-approved, non-psychoactive, legal, and they are being used by people with a wide range of health conditions including insomnia, anxiety, epilepsy, Alzheimer’s and cancer.
While they are found in all plants, they are usually talked about in conjunction with cannabis as they are found in high concentrations in marijuana plants.
There are many different varieties of terpenes, and each has its own potential health benefits.
As scientists discover more about the applications of terpenes for medical purposes and attitudes to the medical use of marijuana become more relaxed, it is likely that we’ll see them used more widely in health products.
Terpenes are also highly environmentally sustainable, so it's likely we’ll see them used increasingly in products such as dish soap, laundry detergents, teas, and beauty products.
If you have a health condition and you think you could benefit from terpenes, the most common ways to use them are through essential oils or cannabis products.
If you wish to use cannabis products, check the legal situation in your state first, and consult with your doctor if you have an existing medical condition or take other medications.
Have you experienced the health benefits of terpenes? Tell us in the comments.
]]>
https://naturalstacks.com.au/blogs/news/214-how-to-re-program-your-crippling-subconscious-mind-with-dr-bruce-lipton2019-06-18T11:36:00+10:002020-04-02T11:36:58+10:00214 HOW TO RE-PROGRAM YOUR CRIPPLING SUBCONSCIOUS MIND WITH DR. BRUCE LIPTONAwepify CollaboratorChange Your Subconscious w/ Techniques, Tips and Insights From a Cell Biologist
Dr. Bruce Lipton has done a ton of fascinating work in stem cell research, epigenetics and consciousness.
Author of "Biology of Belief," a one-of-a-kind book which tackles epigenetics and a consciousness based understanding of biology.
In this episode we cover:
The difference between our conscious and subconscious mind
3 powerful, practical techniques for re-programming the subconscious mind (which is limiting each of us)
The power and effectiveness of positive, present-tense belief statements
How energy psychology modalities can provide you an opportunity to engage super learning for new skills and behaviors like speed reading .
Magneto Encephalogram test prove that our thoughts emirate out side of our body. Science can read your thoughts without Electro Encephalogram requiring touch… Our thoughts come out of us and into the environment around us.
]]>
https://naturalstacks.com.au/blogs/news/8-supplements-that-lower-blood-pressure-naturally2019-06-10T11:35:00+10:002020-04-02T11:35:50+10:008 SUPPLEMENTS THAT LOWER BLOOD PRESSURE NATURALLYAwepify Collaborator
You know those times you're watering your lawn and all of a sudden the water stops? You trace your way back and find a kink in the hose. You unravel it and (whoosh) the water comes pouring out. Just like the pressure brimming from your water supply, the pressure from the blood in your circulatory system is a blatant measure of potential damage to your inner sprinkler system (cardiovascular system).
According to the Centers for Disease Control and Prevention, about one third of American adults have high blood pressure (or hypertension), a serious condition which is associated with some 1,000 deaths per day. Regardless of the fact that high blood pressure is, in most cases, manageable via medication and lifestyle changes, about half of the US population who have high blood pressure do not have it under control.
If you suffer from high blood pressure, you may be facing a high risk of heart attacks, strokes, kidney disease, and other life-threatening health problems. But the good news is that, whether you are on medication or not, simply changing your lifestyle and adding a natural supplement to your daily routine can help you keep your hypertension under control.
WHAT IS HIGH BLOOD PRESSURE?
Arteries are naturally flexible and smooth, which allows blood to easily move throughout the body. High blood pressure creates extra force against the blood vessels and artery walls, which damages the lining of the arteries. As they become narrower and harder, this restricts blood flow, and when blood flow is lowered, the heart has to work harder to pump it through the body, which only makes the problem worse.
Blood pressure is measured as two numbers. Systolic blood pressure is the top number. This indicates how much pressure your blood is applying against your artery walls when your heart beats. Diastolic blood pressure is the bottom number. This represents how much pressure your blood is applying when your heart is resting - between beats.
Which one should you worry about?
Both. The American Heart Association states that more attention is given to systolic blood pressure (the top number) because this is related to stiffening of arteries, build up of plaque, and increased risk of cardiovascular disease. But either elevated systolic pressure or diastolic pressure are blood pressure levels used by your health care practitioner to diagnose high blood pressure.
An easy way to remember the names are "D" for down - diastolic being the bottom number
Normal: less than 120/80 mm Hg is considered to be normal and healthy.
Elevated: when readings consistently range from 120-129 systolic and less than 80 diastolic, you're at a higher risk of developing high blood pressure and heart disease.
Hypertension stage 1: when blood pressure consistently ranges from 130-139 systolic or 80-89 diastolic. Doctors are likely to prescribe lifestyle changes and may consider medication.
Hypertension stage 2: when blood pressure consistently ranges at 140/90 or higher. Doctors are likely to prescribe both medication and lifestyle change.
(Note: The range that is considered healthy can vary slightly depending on whether you have certain conditions such as diabetes.)
WHAT CAUSES HIGH BLOOD PRESSURE?
There are many factors that can cause high blood pressure and it's often a complex mix of factors that can put you in a higher risk category.
At the more manageable end of the spectrum, most of the things that cause hypertension are related to lifestyle choices. Smoking, alcohol, obesity, high cholesterol, high sodium diet are just a few examples of things that people can choose to change to reduce the risks associated with high blood pressure.
Sleep apnea, diabetes, and stress, each of which may be controlled (though this can be a bit more difficult), can also put a strain on the cardiovascular system and intensify blood pressure and related problems. Factors that put you in a high-risk category but that are difficult (or impossible) to control include family history, gender, and chronic kidney disease.
High blood pressure is often referred to as “the silent killer” because most of the time, the symptoms aren’t particularly noticeable, yet outcomes may be vast and very serious. In addition, the longer that you suffer from high blood pressure and don’t take steps to manage it, the more chance it will cause irreversible damage to your body.
Hypertension is a main cause of chronic and acute health problems like:
heart failure
heart attacks
strokes
aneurisms
kidney scarring and failure
angina
dementia
cognitive impairment
eye damage
nerve damage
Thus, it’s crucial that you take control of high blood pressure as soon as possible and make it a lifelong goal to make lifestyle choices that support your heart health.
HOW CAN I PREVENT OR MANAGE HIGH BLOOD PRESSURE?
One of the easiest ways to manage your blood pressure is simply making healthy life choices. Dietary approaches include minimizing processed foods, eating lower sodium, minimizing or avoiding alcohol, adding lots of fruits and vegetables, select whole grains, and avoiding unhealthy fats. Ensure that your diet is high in good fats (like omegas - DHA and EPA) and fiber. It can also be very helpful to up your magnesium and potassium intake (bananas, oranges, melons, legumes). More details on magnesium below.
Smoking is one of the worst risk factors associated with cardiovascular disease, and it’s important that you take steps to quit as soon as possible to avoid hypertension, even if you don’t yet suffer from it yet. Smoking damages the lining of your arteries, leading to a build up of healing materials, which narrows artery walls and increases blood pressure. Smoking also significantly lowers your vitamin C levels, a powerful antioxidant, which further puts you at risk.
If you're carrying extra weight, weight loss, will also significantly decrease your risk. This is because your heart won't have to pump as hard to get the blood flowing to your extremities. Regardless of your weight, it's extremely important to stay physically active. This helps improve circulation and lowers blood pressure overtime. Aim for a minimum of 30 minutes of movement every day. Getting adequate sleep, and managing stress levels can go a long way to supporting better cardiovascular health.
And if you are taking blood pressure medications, be sure to take it as directed and consult your doctor regularly if you notice any health changes.
Beyond this, there are a number of dietary supplements that are completely safe, inexpensive and effective when it comes to managing hypertension. Please always get medical advice before starting any new diet or supplement routine. Here are some of our top choices.
1. Magnesium
Magnesium is found in foods such as whole wheat, leafy greens, quinoa, nuts, and dark chocolate, but it seems that most people have difficulty getting the recommended amounts. Magnesium deficiency is the second most common deficiency in developed countries, and returning your intake to normal levels has been proven to regulate blood pressure. Magnesium helps balance sodium by helping potassium cross the cell membrane.
Be sure to take magnesium supplements with food for optimal absorption and to avoid side effect such as digestive discomfort.
Omega-3 fatty acids, such as those found in fish oil supplements, offer a wide variety of heart-healthy benefits, including the ability to reduce blood pressure by reducing LDL (or “bad”) cholesterol. It is possible to consume enough Omega-3 fatty acids simply by adding more fatty fish to your diet, but it’s much easier to take it in supplement form. Just make sure to get a good quality supplement. The best forms of Omega-3 oil are krill and calamari oils.
Pyroloquinoline quinone, or PQQ, is a pseudo-vitamin that can boost metabolic efficiency and function. PQQ helps lower blood pressure by reducing the level of triglycerides in the blood. About 20 mg / day is all you need for optimal brain and body health.
A lack of vitamin D is common in developed countries due to inadequate diets and lack of sunlight and can cause a range of health problems. But this simple and inexpensive supplement may reduce the risk of cardiovascular disease. Taking around 4000IU of a high-quality D3 supplement daily can also support bone health, lower blood pressure, boost your mood and reduce fatigue – and these are just a few of its many health benefits.
5. Folate / Folic Acid (Vitamin B9)
Folate and folic acid (both forms of vitamin B9) have been shown to reduce the incidence of stroke in adults with hypertension. Folate helps regulate the amount of homocysteine, an amino acid associated with a possible risk of blood clots. Folate is naturally found in broccoli, legumes, asparagus, and Brussels sprouts.
Garlic contains vitamins C and B6 and minerals manganese and selenium that help lower blood pressure and reduce cholesterol levels. It contains a powerful antioxidant called allicin, which can reduce LDL (unhealthy cholesterol) levels. It's proven to be helpful in conjunction with lipid-lowering drugs. Cool fact: chopping fresh garlic helps release allicin.
ARE YOU READY TO TAKE CONTROL OF YOUR LIFE, NATURALLY?
When left untreated, high blood pressure is challenging and dangerous disease to deal with. It causes an extremely high number of unnecessary deaths each day in the United States. But in most cases, it’s not difficult to obtain a normal blood pressure level when you take the right steps.
Why put yourself at risk of an early death when you can take simple steps now to lower your risk of life-threatening illnesses? By adding a simple, high quality supplement to your healthy diet and exercise routine, you’re bound to see your health improve in a short period of time, leading to a longer, happier life.