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inflammation

  • Antioxidants, Our Natural Protectants: Metabolic Regulators, Antitoxins and Anti-inflammatories

    Antioxidants protect us. They are the sub-stances that naturally regulate the fires within our bodies.

    The fires are sparked by metabolic errors in our cells—errors that are unavoidable as our cells make and use energy for the business of life. The fires can be managed when we are young and very healthy but become harder to control as we get older. Aging is not so much bad genes as it is a slow, inexorable, cumulative consequence of tissue damage from internal fires, sparked by these unavoidable errors of metabolism.

    The sparks of metabolism come from living with oxygen. Our life forms breathe in oxygen and use it to do controlled “burns” that extract energy from our foods. Oxygen-based energy allows us to become more sophisticated than amoebas, but comes with a big price. Oxygen is so reactive that it draws single electrons to it, generating oxygen-free radicals within our cells. These “oxyrads” are our unavoidable “sparks of metabolism.” Antioxidants keep them from destroying our cells.

    Our tiny metabolic sparks are generated at a steady rate, the oxyrads having single electrons which cause them to attack biological molecules. Molecules with single electrons are aggressive oxidants: they steal single electrons to become paired up. Antioxidants block this process by donating their own electrons.

    The antioxidant defenses dare not fail. When they do, important bio-molecules lose single electrons, themselves become unstable, and initiate spreading chain reactions. A chain reaction that escapes control becomes inflammation, with cell and tissue death and progressive loss of functional capacity. Inflammatory events are our internal fires, opposed by antioxidant enzymes backed up by our dietary antioxidant intakes. Our antioxidant defenses give us power to head off degenerative disease and achieve long life.

    By quenching the metabolic sparks, antioxidants are also our natural antitoxins. But if the oxygen-free-radical toxins were the only problem, we'd likely all live 120 years or more. Think about cigarette smoke—100 trillion free radicals per puff. A total 4,000-plus synthetic chemicals in everyday use; even drugs we buy over the counter set small fires. Not to mention the illicit “recreational drugs.” Even emotional stress can overheat our metabolism. In this crazy world it's not good to leave home without your antioxidants.

    Infectious agents are consistently linked to inflammation. In 1990 I documented inflammatory depletion of antioxidants by HIV-1. Then there's Hepatitis C virus in the livers of four million Americans. The bacterium Helicobacter pylori accounts for the majority of inflammatory stomach and intestinal ulcers. About half of the chronically ill American veterans of the Gulf War have mycoplasmal infections. We also can't forget Chlamydia pneumoniae, the fungus Candida albicans and Giardia and amebic protozoal parasites.

    Our own host immune system may trigger inflammation from over-reaction to resistant pathogens. The immune cells produce huge quantities of free radicals when on the attack. When pathogens are not easily eliminated, the immune oxidant production can get out of control, resulting in local exhaustion of antioxidant defenses and another inflammatory focus.

    Almost every toxic substance steals electrons and therefore can deplete the body's antioxidants. Thus, the body's own efforts to process some substances can actually make them worse toxins. The P450 detoxification system, located mostly in the liver, combines oxygen with water-insoluble substances such as cholesterol, estrogens, pollutants, pharmaceuticals, even herbal constituents. They are made into free radicals, to be later combined with antioxidants and made water-soluble for clearance with the urine or bile. But things don't always go as planned.

    The P450 system wasn't designed to deal with the huge mass of toxins that enter the body. Let's talk about acetaminophen. This legal, over-the-counter drug (Tylenol®) is made highly reactive by the liver P450 enzymes. Then it burns away glutathione, the major liver antioxidant, and begins to kill liver cells. Liver failure can result. Organochlorine pollutants, indoor pesticides, mercury and other heavy metals (and let's not forget alcohol and cigarette smoke derivatives) all deplete glutathione and threaten all the tissues.

    I recently did a series of in-depth reviews of degenerative diseases. The major pattern I see with atherosclerosis, coronary heart disease, bowel diseases, liver diseases, Alzheimer's disease, multiple sclerosis, Parkinson's, cataract, arthritis, osteoporosis, macular degeneration, prostate diseases, many cancers—is inflammation. By combating inflammation, antioxidants are our essential natural defense against premature suffering and death.

    The body relies on foods to replenish its internal antioxidant stores. From our whole, unprocessed foods come the antioxidant vitamins A, C and E; the antioxidant essential minerals, selenium and zinc and copper and manganese; the semi-essential antioxidants coenzyme Q10 (COQ) and alpha lipoic acid (ALA); lutein, lycopene and other carotenoids; the polyphenolic flavonoids and various substances from traditional herbs. These circulate in our blood and contribute integratively to the blocking of free radicals. But a growing body of research indicates we aren't getting enough from our foods for optimal protection against disease.

    The healthy body tries to conserve the nutritional antioxidants through metabolic recycling. But still there is a “burn” on our reserves. Dr. Robert Cathcart, the foremost authority on vitamin C , speaks of a “hundred-gram cold,” an influenza so severe it can burn away 100 grams (not milligrams) of vitamin C in just a day or two. A flu attack can be held to just a few days instead of a few weeks by taking lots of C and other antioxidants.

    Integrative medical practitioners report that just about all their patients benefit from supplemental antioxidants. Vitamin E has been known for decades to be lifesaving against heart disease.Most of the health food community thinks of vitamin E as tocopherols. But tocotrienols are legitimate members of the vitamin E family and are excellent antioxidants. They are under clinical investigation for benefit against atherosclerotic blood vessel disease and experimentally for the slowing of cancer cell growth and proliferation.

    Stephen Sinatra, M.D., a cardiologist and leader in the practice of integrative medicine, has long been a booster for COQ. I can relate to this because I also see COQ's fantastic promise. As I read about health care costs soaring through the roof, I wonder why COQ is not being fortified in our foods to lower gum disease, to improve heart and blood vessel health, to boost immunity and fight cancer development, even (yes!) to lengthen everyone's productive lifespan.

    Coenzyme Q10 is unique as a potent antioxidant and indispensable energy catalyst (only ALA has a similar double role). Many of Dr. Sinatra's patients are very deficient in COQ. People taking statin drugs, beta-blockers or certain of the anti-depressants may have their internal COQ synthesis blocked. For them and probably for many of the sick and elderly, COQ is practically a vitamin. Any insufficiency of COQ can endanger the heart through impairing its energetic capacity.

    Dr. Sinatra has linked much of the heart disease he sees in women to COQ deficiency. More than 100 clinical studies document that COQ improves congestive heart failure, angina, high blood pressure. About 15 percent of Dr. Sinatra's patients do not improve satisfactorily on COQ alone; these he gives carnitine and then improvement usually occurs. He also sees in the clinical evidence a potential link between poor COQ status and cancers, especially in women.

    Selenium is an essential trace mineral, required through the diet though only in small quantities. Selenium has importance for human health that belies its plain mineral status. It is specific for the active sites of the antioxidant enzyme glutathione peroxidase (GP). GP is a central player in control over free radicals.

    In 1996 a major paper appeared in the prestigious (and conservative) New England Journal of Medicine, making an almost unbelievable claim. It described a double-blind, randomized, placebo-controlled trial in which more than 1,300 subjects were followed for up to 10 years. Dietary supplementation with selenium produced a 50 percent reduction in total cancer mortality. The incidence of cancer was reduced by one-third. Lung, colorectal and prostate cancer incidence were markedly reduced. The material used was SelenoExcell™, an organic selenium concentrate that resembles the selenium found in food.

    The carotenoids are, like vitamin E, fat-soluble antioxidants. One of them—lycopene—has been linked to exciting early results against prostate cancer. A small but controlled, clinical trial focused on male subjects undergoing surgery for prostate cancer. Half were offered a dietary supplement of LYC-O-MATO®, a standardized natural tomato extract with four times the typical lycopene content. PSA (Prostate Specific Antigen) levels and prostate tumor size were significantly reduced, compared with the control subjects.

    More recently, in a placebo-controlled, crossover trial, LYC-O-MATO® also showed good results in lowering high blood pressure. Its natural combination of lycopene with other plant nutrients may offer a unique synergy for the protection of our health against free radical and other toxic damage.

    Lutein is the only carotenoid found in high concentrations in the retina, a thin cell layer at the back of the eye which constantly takes a high dose of light radiation. Macular degeneration destroys the retina and afflicts one out of four Americans over age 65. Lutein is being researched for its capacity to protect the retina and the lens of the eye and it also has anticancer potential.

    Grape seed extracts are concentrates of flavonoid polymers. When the great scientist Albert Szent-Gyorgyi received the Nobel Prize for discovering vitamin C, he commented that he had expected to get it for discovering the flavonoids. The small polymers (oligomeric procyanidins) and polyphenols in grapes work synergistically with vitamin C to conserve the functions of the blood vessel linings and walls. Some of these flavonoids also have antiviral and possible anticancer actions.

    As scientists continue with their dedicated investigations of food constituents, the latest phytonutrient star is rosmarinic acid (RA). This substance is extracted from a naturally high-yielding strain of oregano and also occurs in thyme and rosemary. All three of these plants have been revered for their medicinal properties literally for centuries. RA appears to have anti-inflammatory and anti-allergic properties, while its high antioxidant potency has proved useful for stabilizing vegetable oils against frying. It has been prepared as a powder without solvents or other processing chemicals. Antibacterial, antifungal and antiviral effects are also being investigated.

    Antioxidants are, together with phospholipids, nutrients with profound nutraceutical potential. Whether supplementation with these nutrients will extend the maximum lifespan remains to be proven. Certainly the clinical and experimental studies suggest that functional deficiencies of these nutrients result in cell-level dysfunctions with the potential to spark inflammation that progresses to life-shortening degenerative disease.

    We need to keep the fires within us at a very low ebb lest they develop into the raging infernos of uncontrolled inflammation. Consumption of a variety of functional foods and supplements enriched with these nutrients will help keep that doctor away.

    Phospholipids, Functional Partners of Antioxidants

    by Parris M. Kidd, Ph.D.

    Within the cells, circulating lipoproteins, digestive fluids and elsewhere in the body, phospholipids co-occur and co-function with antioxidants. The phospholipids (pronounced fos-fo-lip-ids) self-assemble into membranes and other multidimensional structures, together with antioxidants to protect them against oxidative destruction. This partnership between nutrient classes profoundly influences the health of the whole being.

    The cell membranes are dynamic molecular assemblies that house life's plethora of biochemical processes. Our 100 trillion cells all rely on membranes to carry out their functions. Cell membrane organization is shown on the left of the illustration. Catalytic proteins are housed within a flexible bilayer (two molecular sheets), the phospholipid matrix. The matrix also houses antioxidants, including tocopherols and tocotrienols of the vitamin E family; lycopene, lutein and other carotenoids and ubiquinone (coenzyme Q10 or COQ). Also present is the antioxidant enzyme glutathione peroxidase, using selenium as its mineral co-factor.

    Phospholipids (PL) are the most biochemically-suited building blocks for membranes. The right side of the illustration shows the molecular plan of a common membrane PL such as PS (PhosphatidylSerine)or PC (PhosphatidylCholine).

    The fatty acid tails often are highly unsaturated and therefore susceptible to oxyradical or other oxidant attack. The more unsaturated the membrane, the more antioxidant protection is required. The PL head groups each bring special properties to the membrane. In PS the head group has serine, in PC it has choline. The “prophospholipid” GPC (GlyceroPhosphoCholine) has the choline head group but lacks fatty acid tails, and is absent from the membrane proper.

    PS is most concentrated in nerve cell membranes. Its head group associates with membrane proteins particularly crucial to nerve cell functions. These include:

    • The sodium-potassium AND calcium-magnesium transporters that use up to 70 percent of all the cell's energy;
    • Enzymes for signal transduction—protein kinases and adenylyl cyclases;
    • Receptors, sensors for chemical transmitters (acetylcholine, adrenaline, noradrenaline, serotonin, others), also for nerve growth factors;
    • Proteins of the mitochondrial membranes, central to energetics. Here PS also is a backup for other phospholipids.

    These membrane-level functions of PS translate to health for the whole being. Double-blind trials (20 of them) show PS a superior nutrient for memory support, for partial restoration of declining cognitive function, for coping with stress in the healthy young. Preliminary research suggests PS can improve attention, learning and behavior in children.

    The energy for life is generated in cell membranes. In the process oxygen radicals (“oxyrads”) are generated which are highly reactive. However good the antioxidant defenses are, some oxyrads escape control and attack membranes. Thus the brain, with its intense energy generation (up to 60 percent of the body's total), must continually renew its cell membranes. Antioxidants such as vitamins C and E, the minerals selenium, zinc and manganese, the energizers COQ and alpha-lipoic acid, the carotenoids lutein and lycopene, standardized polyphenolic flavonoids and other food borne antioxidants, all synergize with PS to help optimize brain functions.

    The liver is our workhorse organ; its cells contain a total eight football fields worth of membrane area, to perform 500 different functions. In its efforts to detoxify foreign substances it generates a further oxidative load on top of its usual oxyrad burden. Oxidants from foods, viruses, pollutants and drugs challenge the liver's antioxidant capacity. Though the healthy liver is well endowed with antioxidants, oxidant overload can kill cell membranes. Enter PC (PhosphatidylCholine), the most common phospholipid of membranes.

    Antioxidant Digest

     

    Dietary supplementation with PC has clinically important, sometimes lifesaving benefits for the liver. In eight double-blind clinical trials, PC protected the human liver against alcoholic inflammation, viral infection and toxic prescription rugs, markedly improving the speed and extent of patient recovery.

    The liver also carries a substantial reserve of GPC, which is readily converted into PC to make membrane. It is the most bioavailable source of choline to help the liver cells regenerate and perhaps for similar reasons is highly concentrated in mother's milk.

    Taken by mouth, GPC quickly clears the blood-brain barrier to reach the brain. Working through various mechanisms, it sharpens attention and immediate recall in young, healthy subjects. In the middle-aged it benefits information processing and general mental focus. In the elderly it improves declining cognitive functions linked to circulatory damage. GPC's support for nerve cell functions, including a protective role as osmotic buffer, make a convenient biochemical fit with the antioxidant defenses operative in the brain.

    Functional partnership between phospholipids and the antioxidants is not limited to membranes. The circulating lipoproteins produced in the liver (HDL, LDL and others) are made mostly from PL building blocks. Dietary PL facilitate normal, pro-homeostatic lipoprotein status, probably through their support of the liver.

    The LDL are the main vehicles for delivery of fat-soluble antioxidants—E, COQ, alpha-lipoic, carotenoids, others—to the tissues. In all of 12 double-blind trials, phospholipid mixtures lowered abnormally high total- and LDL- cholesterol without harming the HDL levels. In another double-blind trial, PL significantly improved blood flow to the brain and improved abnormal platelet aggregation. These marked circulatory benefits of the PL clearly complement antioxidants' benefits for the circulating lipoproteins and blood vessel walls.

    Phospholipids combine with antioxidants in facilitating digestion. The bile fluid is essential for fat digestion and absorption. Bile has a large content of PL, functioning with the antioxidant taurine as micellizing agents to fully disperse the fat molecules. Fatty acids of the omega-3 or omega-6 class make up many of the phospholipid “tails.” These are held in position by their parent PL molecules while enzymes break away prostaglandins (PG) and other messenger molecules. Membrane antioxidants help regulate the PG formed, to support a favorable balance.

    The natural co-functioning of phospholipids with antioxidants in our cells and tissues suggests combination supplements for synergistic benefits. In particular, a new technology (NutriVail™) employs custom phospholipids to make monomolecular dispersions of antioxidants, with the aim of substantially enhanced bio-availability and unique clinical benefit.

    Peer-reviewed publications available on request. Dr. Kidd is scientific consultant to Lipoid USA.

    Lutein For Eye Health

    Recent scientific studies showing a clear association between lutein intake and a decreased risk of age-related macular degeneration (AMD) and cataracts are capturing the attention of both consumers and their eye doctors. The need is growing clearer:

    • One out of four people aged 65 or older has early signs of AMD.
    • One out of two people aged 65 or older has a cataract or cloudiness in the eye's lens.
    • As the largest population group in the United States ages, many people are facing the likelihood of what some simply accept as part of aging, vision loss.

    A Food and Nutrition Board report found that lutein is the nutrient most strongly associated with decreased risk of AMD and cataracts.

    Lutein and Age-Related Macular Degeneration

    Prevent Blindness America estimates that 13 million people in this country have evidence of AMD, a condition that gradually destroys central vision. While the exact cause of this debilitating condition is still unknown, family history and age are known factors.

    Lutein is found in the macula's “yellow spot,” a tiny region at the center of the retina. This tiny yellow spot filters blue light for the color vision cells within the retina. The researchers found that lutein is deposited in the retina and macula, increasing its density and protecting the tissue from oxidation by filtering blue light and quenching free radicals.

    Experts say that by the time a person exhibits symptoms of AMD the disease has been developing for decades. Baby Boomers are showing concern about their aging eyesight and stocking up on supplement products formulated with lutein to reduce risk of age-related macular degeneration.

    Lutein and Cataracts

    While cataracts generally occur in people over the age of 65, they are occasionally found in younger people as well. A cataract is a clouding that develops in the normally clear lens of the eye. This process prevents the lens from properly focusing light on the retina at the back of the eye, resulting in a loss of vision.

    Lutein's link to cataracts is recent but well documented. Studies published in The American Journal of Clinical Nutrition found that women with the highest intake of lutein and its fellow carotenoid antioxidant, zeaxanthin, had a 22 percent reduced risk for cataracts; men had 19 percent reduced risk.

    “Many people have been told that nothing can be done about cataracts—that they are a natural effect of the aging process,” says Robert Abel, Jr. M.D., author of The Eye Care Revolution and member of the Lutein Information Bureau Advisory Board. “But they're now finding out that dietary changes, including consumption of lutein, may have a significant impact on risk reduction.”

    At the same time, consumers are taking charge of their eye health and seeking out possible solutions. A recent independent survey of consumers shows lutein awareness at 44 percent across all age groups and at more than 57 percent among consumers aged 65 years or older.

    Mounting scientific evidence also has convinced eye doctors of the many benefits of lutein, with 84 percent currently recommending lutein to their patients, according to an independent survey of 300 U.S. ophthalmologists and optometrists.

    These eye doctors also support use of lutein for long-term eye health (91 percent), believe consumers should supplement their diet with lutein daily (71 percent) and believe lutein is the nutrient that best supports long-term eye health (58 percent).

    antioxidant foods lutein zeaxanthin leafy greens

    What is lutein?

    Lutein (LOO-teen) is a nutrient found predominantly in vegetables, particularly in dark green, leafy vegetables such as spinach and kale. Lutein belongs to a class of natural, fat-soluble pigments called carotenoids. It promotes long-term eye health in two ways. First, acting as a light filter, lutein protects the eyes from some of the damaging effects of the sun. Second, as an antioxidant, it protects the eyes from the damaging effects of aging.

    Foods considered good sources of lutein and zeaxanthin include:

    • Eggs
    • Leafy greens like spinach, kale, turnip greens, collard greens, and romaine lettuce
    • Broccoli
    • Zucchini
    • Garden peas and Brussels sprouts

    Lutein is found naturally in the human body. In fact, it is the only carotenoid found in large quantities in the retina and at low levels in the lens of the eye. The human body is unable to manufacture lutein, however, so the body must rely on the consumption of lutein-rich foods or lutein supplements to replenish lutein levels and counteract oxidative damage from light as well as the effects of aging.

    A 1994 Harvard University study by Dr. Johanna Seddon pointed first to lutein's important role in maintaining long-term eye health. Since then, more than a dozen scientific studies published by such peer-reviewed medical journals as the Journal of the American Medical Association, Archives of Ophthalmology and the American Journal of Clinical Nutrition have continued to show an association between lutein intake and various long-term eye health benefits.

    Editor's Note: Look for a good quality supplement combination of Lutein and Zeaxanthin containing either FloraGLO® brand lutein or Lutemax 2020 and Zeaxanthin. Check our Products We Like section for more information on recommended products

    Lyc-O-Mato® Standardized Natural Lycopene Complex

    by James Balch, M.D.

    The good news is that there is clinical proof you can build a powerful antioxidant defense system against prostate cancer. By incorporating LYC-O-MATO® (standardized natural tomato extract) into your daily nutrition program you can access remarkable fighting power against prostate cancer and a host of other degenerative diseases.

    The standardized natural tomato extract contains several phytonutrients found in tomatoes including lycopene, tocopherols, vitamin E, phytofluene, phytoene, phytosterols, beta carotene and more. LYC-O-MATO is extracted from non-GMO tomatoes grown in Israel that contain four times the lycopene content of tomatoes grown elsewhere.

    A six-year Harvard Medical School study of healthy males found that consuming tomatoes, tomato sauce or pizza more than twice a week, as opposed to never, was associated with a reduced risk of prostate cancer of 21 to 34 percent, depending on the food.

    As exciting as its cancer-prevention potential is the evidence that shows lycopene may help fight existing cancer. A recent paper published in the Cancer Epidemiology, Biomarkers and Prevention by Omer Kucuk, M.D., professor of medicine and oncology, and his colleagues at the Karmanos Cancer Institute in Detroit, Michigan, evaluated the effect encapsulated LYC-O-MATO had on patients with existing prostate cancer. In this study, Dr. Kucuk and colleagues followed 30 men with localized prostate cancer who were scheduled to undergo surgical removal of the prostate. For three weeks prior to surgery the study participants were randomly assigned to receive either 250 milligrams LYC-O-MATO from LycoRed Natural Products, Beer-Sheva, Israel (which contains 15 milligram of lycopene) twice daily or no intervention. Following removal of the prostates, the glands were analyzed to determine whether there were any differences between the two study groups.

    antioxidant foods LYC-CO-MATO tomato_extract

    The investigators found that the treated group had smaller tumors, which were more likely to be confined to the prostate. Levels of serum PSA were found to decline in the patients who received LYC-O-MATO tomato extract. In addition, the tumors in patients who consumed this natural lycopene showed signs of regression and decreased malignancy.

    “This was the first published report from a randomized prospective clinical trial showing the efficacy of a tomato extract supplement against prostate cancer,” said Dr. Kucuk. “Previous reports were largely epidemiological studies showing an association between consumption of tomato products and decreased risk of prostate cancer. Furthermore, our findings suggest that a tomato extract in the form of LYC-O-MATO may not only help prevent prostate cancer but also may be useful in treating prostate cancer.”

    Research using standardized LYC-O-MATO natural tomato extract is also good news for mild hypertensive patients reluctant to make lifestyle changes.

     

    Findings published in the The American Journal of Hypertension provide evidence that LYC-O-MATO may help lower blood pressure in hypertensive patients. The study, presented at the Sixteenth Annual Scientific Meeting of the American Society of Hypertension on May 18, 2001, may provide a new alternative for about 50 million Americans who have hypertension.

    Americans interested in lowering their risk of high blood pressure are frequently encouraged to exercise and follow a low-fat diet rich in fruits and vegetables. Typically, however, many are reluctant to make changes in their lifestyles. In fact, according to NOAH, an online health resource maintained by City University of New York, only 68 percent are aware of their high blood pressure condition and only 27 percent have it under control. High blood pressure contributes to 75 percent of all strokes and heart attacks.

    Now there is a natural alternative to controlling hypertension that may prevent Americans from making difficult lifestyle changes and/or taking drugs with harmful side effects.

    In a single-blind, placebo-controlled crossover trial, Esther Paran, M.D., the study's principal investigator, evaluated the effect of LYC-O-MATO® on grade 1 hypertensive patients. In this study, 30 grade 1 hypertensive patients between the ages of 45–60 were administered a daily dose of identical placebos for the first four weeks of the study, followed by a 250 mg daily dose of LYC-O-MATO® for the final eight weeks of the study.

    Preliminary results of this study indicate a significant reduction in systolic blood pressure in treated patients. “We are optimistic about LYC-O-MATO'S potential in managing hypertension,” Dr. Paran said. “The results of this study demonstrate the ability of LYC-O-MATO® to reduce systolic blood-pressure, warranting additional studies in the future.”

    Other recent studies suggest that LYC-OMATO ® also provides a considerable level of defense against degenerative diseases including heart disease. Considering the results of these studies, combined with its positive effects on blood pressure, the importance of maintaining a normal level of natural phytonutrients like lycopene, phytoene, phytofluene and beta carotene in the human body is evident. It is recommended that individuals consume at least 80–250 mg of LYC-O-MATO® per day, which contains 15 mg of lycopene as well as other phytonutrients, to maintain good health.

    www.lycomato.com, or visit the American Society of Hypertension Web site at www.ash-us.org

    Grape Seed Extract and the French Paradox

    Antioxidant Foods Grape Seed Extracts

    What is the French paradox?

    Several years ago, epidemiologists studying heart disease in Europe noticed something strange—high fat leads to heart disease, right? Not in France. The French eat a large amount of cream, rich sauces, delicious desserts and a wide variety of tasty cheeses. Yet heart disease is lower in France than the rest of Europe. This phenomenon is called the French paradox. Check this out—the French imbibe more wine than the rest of Europe.

    The goodness of wine—flavonoids

    What's in the wine? Water, alcohol and several other compounds (such as sulfur dioxide, carbon dioxide, tartaric acid) and more importantly flavonoids. Flavonoids are a large group of phenolic compounds that occur in fruits, cereals, legumes, vegetables, nuts, seeds, herbs, spices, stems and flowers and also in beverages such as tea, cocoa, beer and wine. Flavonoids have several properties that could prevent heart diseases. They are antioxidants that help with the oxidation of low-density lipoproteins (LDL). They also have anti-inflammatory properties and a beneficial effect on blood vessels as well.

    Grape seed—a vital source of flavonoids Grape seeds contain 5–8 weight percent of flavonoids. Commercially available grape seed extracts such as MegaNatural™ Gold (Polyphenolics, Madera, California) are a rich source of flavonoids. Benefits of flavonoids For several years scientists at the University of California-Davis have studied the effect of flavonoids from grape seeds on blood vessels and how it can reduce cardiovascular risk factors. Loss of endothelium-dependent relaxation (EDR) due to atherosclerosis is the primary cause for the formation of plaque in coronary arteries that leads to heart disease. EDR is caused by the release of nitric oxide (NO) from endothelial cells of the blood vessel. Experimental evidence led to the speculation that the release of NO could be mediated by a series of events that are initiated by a receptor, which is specific to flavonoids. EDR can be readily demonstrated by control experiments using established procedures. The effect of flavonoids on EDR was studied in detail over the past several years. Previous studies regarding the effect of flavonoids on EDR yielded conflicting results, possibly due to the variations in he quality of the extracts examined. However, recent studies using the commercially available grape seed extract MegaNatural Gold provided conclusive evidence that flavonoids have a protective effect against the development of endothelial dysfunction.

    In the experiments, a group of rabbits fed only with cholesterol showed loss of EDR. But, a group of rabbits fed with both grape seed extract, MegaNatural Gold and cholesterol showed no loss of EDR, proving the protective effect of the grape seed extract, MegaNatural Gold.

    Antioxidant activity of grape seed extracts Another study at the University of Scranton has demonstrated the superior antioxidant activity of grape seed extracts (GSEs) overwine, grape juice, vitamin C and vitamin E. Commercial products like MegaNatural Gold were used for both the in vitro and in vivo studies.

    In one such study, a significant increase in the blood plasma antioxidant activity was observed within one or two hours after the consumption of grape seed extract. Nine human volunteers were given a 600 mg dosage of GSE and by using the RANDOX bio-assay study an increase up to 12 percent of blood plasma antioxidant activity was observed. This dosage could be correlated to drinking 300 ml of red wine or consuming 1250 mg of vitamin C.

    In order to determine the GSE dosage that is required to have a higher bio-availability of polyphenols in blood plasma for improved antioxidant activity, nine subjects were given varied dosages of the flavonoid, epicatechin. Epicatechin is one of the flavonoids present in all grape seed extracts. The in vivo antioxidant study has shown that a dosage of 300 mg was more effective than 200 mg. In fact at 300 mg the antioxidant capacity in the blood was still increasing after four hours, indicating that at this dose the antioxidant effect will remain in the blood for six to eight hours.

    A long-term study involving a dosage of 2 x 300 mg⁄day of GSE with 17 human volunteers was also conducted to understand the beneficial effect of GSE in reducing high cholesterol. Patients with high cholesterol experienced a decline in total cholesterol up to 12 percent and a corresponding decrease up to 16 percent in LDL, the so-called “bad cholesterol” as well.

    These studies have once again confirmed the long-term effect of GSE s in controlling the level of cholesterol and triglycerides and reducing the risk of heart disease.

    Implications for heart disease Endothelial dysfunction (loss of EDR) exists in hypertensives, diabetics, smokers, postmenopausal women and individuals with hyperlipidemia. All of these conditions are potential cardiovascular risk factors. Experimental evidence leads to the belief that polymeric flavonoids as a part of the diet may have a protective effect against the development of endothelial dysfunction. These findings, along with the established anti-inflammatory and antioxidant effects of flavonoids, could be a possible explanation for the French paradox.

    A substitute for aspirin for heart health?

    Many individuals take an aspirin a day to prevent their blood from becoming too “sticky.” Technically they are trying to prevent an increase in platelet aggregation. Blood platelets are like tiny band-aids in that they help to seal wounds by causing the blood to clot. Unfortunately, if the platelets clump (aggregate) too readily, they can cause a great deal of damage to the arteries. They can further the development of arterial plaques and they can reduce the flow of blood through the capillaries. Diabetics and smokers are two groups which commonly suffer from poor circulation and excessive platelet aggregation. Not surprisingly, both groups suffer from elevated rates of damage to the arteries.

    Aspirin may provide some potential benefits for the heart, but it also has a number of side effects. The best known of these are damage to the stomach and the small intestine, but there are other dangers such as excessive bleeding (an increase in bleeding time—including inside the eye) and a reduced rate of repair to the tendons and the joints.

    Do we really need these side effects? Of course not. Grape seed extract provides extended protection against platelet aggregation without causing any unwanted increase in bleeding time. A number of tests have confirmed this protection including human trials conducted by Serge Renaud of the French National Institute of Health and Medical Research. Dr. Renaud demonstrated that grape seed extract can protect against the rebound in platelet aggregation which follows the ingestion of alcohol. Moreover, the compounds found in grape seed extract have a special affinity for the surfaces of the vascular system, the “pipes” as it were, of the body. This special affinity appears to improve the elasticity and the permeability of the capillaries, veins and arteries—the entire vascular system. Grape seed extract protects the ground substance (the proteoglycan matrix) of the blood vessels directly while at the same time it reduces the unwanted adhesion of platelets and other blood components. The suggested intake for these benefits is 200 to 300 milligrams (mg) per day.

    The Health Advantage of Food-form Selenium

    by Bill Sardi

    “The finding that selenium, an essential nutrient posing negligible risk at the 200 mcg intakes studies, can substantially cut the risk of death from cancer is really a revolutionary finding. I cannot think of any other agent, nutritional or pharmaceutical, that is proven to cut the deaths from cancer by half in any human population anywhere in the world. “These remarkable clinical outcomes with selenium for cancer prevention are not a deviation from other research with selenium conducted with animals, with selenium-antioxidant enzymes, with cells in culture. Yet the potential they represent for cutting the emotional, spiritual and financial costs that cancer imposes on human society is almost beyond belief. Just shut your eyes for a moment, take a deep breath and think of all the people you have known who suffered and died from cancer.”

    —Parris M. Kidd, Ph.D., science editor Total Health

    SCIENTISTS FIRST CALLED SELENIUM TOXIC. THEN FOLLOWING ITS RECOGNITION FOR ANIMAL HEALTH, RESEARCHERS IDENTIFIED IT AS AN ESSENTIAL ELEMENT FOR HUMAN GROWTH.

    Now investigators wonder where the health benefits of selenium stop. The first selenium function in animals wasn't discovered until 1973. Dr. John Rotruck and his colleagues at the University of Wisconsin demonstrated that selenium was incorporated into molecules of an enzyme called glutathione peroxidase (GPX). This vital enzyme protects red blood cells, cell membranes and sub-cellular components against undesirable reactions with soluble peroxides. The discovery of GPX opened the door to our understanding of how selenium is protective against cancer, heart disease, arthritis and accelerated aging.

    This much misunderstood trace mineral may not gain the status of a drug simply because its primary role is disease prevention. Wherever soil is rich in selenium, certain diseases of livestock are virtually non-existent.

    But how could selenium, provided in dosages less than the weight of a paper clip, protect a 150-pound human from disease?

    Selenium and Cancer

    In what was called the most startling cancer prevention study ever published, University of Arizona and Cornell University researchers recently discovered that selenium food supplements significantly reduce the incidence of nearly all forms of cancer. In 1996 researchers Larry Clark, Gerald Combs and Bruce Turnbull of Cornell University reported on the 10-year use of a 200 microgram supplement of protein-bound selenium among 1312 patients with a history of basal cell or squamous cell skin cancer. While selenium had no effect upon skin cancer, it had a startling effect upon other types of tumors.

    A Harvard researcher was quoted as saying: “If the effect of selenium is this large, it would be more important than anything else we know about in cancer prevention.” The results of the multi-center study were so surprising, many health researchers still want more proof.

    Larry Clark, the senior researcher in this study, remarked that the type of selenium used in this study is not commonly found in all vitamin supplements. It's a special type of selenium that is grown organically in yeast. “Most of the selenium on the market is inorganic sodium selenite or sometimes they throw sodium selenite into yeast, but they are not bound together as the yeast grows, yet it is still called high-selenium yeast.”

    Which type of selenium supplement?

    In plant foods, selenium is bound to an array of amino acids (methionine, cysteine, others) and is thus a more stable form. In 1984, a MIT study determined that organically-bound forms of selenium are able to increase the body selenite exchangeable pool size about 70 percent more effectively than inorganic selenite or selenate. The superiority of protein-bound selenium is demonstrated in recent study where selenium-enriched broccoli was shown to inhibit colon tumors in rodents. Researchers observed that selenium-enriched broccoli is more effective than inorganic forms of selenium against colon tumor formation.

    Another example of the superiority of protein-bound selenium over inorganic selenium has become apparent in studies of eye disease. One report suggests that “dietary supplementation with selenium should be explored as a means of preventing macular degeneration.” However, researchers have found that blood levels of selenium were lower among patients with macular degeneration even though seven of 10 patients studied took selenium supplements, mostly consisting of 80 micrograms of inorganic selenium (selenate). Lack of consumption of selenium does not appear to be the problem in these cases. Researchers surmise that the form of selenium is of importance. Some studies report that even 200 microgram doses of inorganic selenium fails to increase blood plasma levels of selenium in the eye, while amino acid-bound selenium increases plasma and whole blood levels.

    Consumers should look for organically-bound selenium in supplements rather than the inorganic forms (selenite, selenate). The question is how to duplicate the same selenoproteins provided in plant foods in a food supplement?

    Slow-growing Saccharomyces cerevisiae, baker's yeast, is employed to bind amino acids naturally with selenium. Some selenium food supplements only mix inorganic selenium with yeast but this is a shortcut that fails to do what nature does—slowly incorporate selenium into an array of about 20 amino acids. Yet the label on these food supplements may still read “selenium yeast.”

    Numerous food supplements provide selenium bound only to one amino acid, selenomethionine. But the food supplement that dramatically reduced the cancer risk in 1996 employed a form of selenium bound to a full array of amino acids, like in foods. Only one brand of food supplement provides this complete food-form selenium, called SelenoExcell.

    Due to years of misinformation the word “yeast” draws the attention of some consumers who believe they must avoid yeast products. Beneficial nutritional baker's yeast does not contribute to yeast infections such as Candida albicans. Selenium yeast is carefully pasteurized and dried after it is grown. This kills the yeast and it can no longer grow or multiply. Brewer's yeast has been a staple of the health food industry since its inception and is no cause for concern.

    Only one company is going through all the trouble to manufacture a consistently reliable form of selenium organically bound to a full array of amino acids as found in foods. It goes by the trade name SelenoExcell.™. All forms of selenium have health benefits. But we have to go with the science. Until we know more, look for that branded ingredient.

    Bill Sardi is president of Knowledge of Health, San Dimas, California.

    ROSMARINIC ACID

    by Rina Reznik, Ph.D.

    To protect ourselves we invest in lifestyle changes, exercise, a healthy diet and supplementation. Antioxidants are only one element in the big picture, so products with multiple uses are particularly useful. After all, there's a limit to the number of supplements we can swallow in a day, let alone afford, so we need to supplement wisely. For example, consuming un-denatured whey protein raises intracellular glutathione levels and takes advantage of its three protective functions: T-cell synthesis, anti-oxidation and detoxification. Spirulina is an effective dietary antioxidant with dozens of well-known health benefits. Rosmarinic acid is another product that offers multiple advantages.

    Rosemary and its cousins, oregano and thyme, have been known for their medicinal properties for centuries and rosemary oil has long been used in cooking, aromatherapy and in hair and skin tonics. It has been described traditionally as good for the skin, scalp, digestion and treatment of colds and is used as an antiseptic, stimulant and antispasmodic. Today medical scientists are particularly interested in rosmarinic acid for its anti-inflammatory, antiallergic and antioxidant properties.

    Rosmarinic acid's multiple value also lies in its boxer's one-two approach: first, as a purely natural food additive it prevents or neutralizes the harmful oxidation that takes place while food is on the shelf, enhancing its quality and helping to prevent an additional tax on the body's over-burdened defense system. Then once the food is eaten, the same additive turns out to be a powerful dietary antioxidant. Of course it can also be used for direct supplementation. An added bonus is that rosmarinic acid does not interfere with intracellular oxidant-antioxidant balance and enables the immune system's phagocytes to use their free-radical weapons effectively against incoming disease organisms.

    RA's antioxidant power

    The most common free radicals attacking living tissue are reactive oxygen species (ROS)—or oxyradicals. They include the peroxyl, nitric oxide and superoxide-anion radicals plus singlet oxygen, peroxynitrite and hydrogen peroxide. Worst of all is the dangerous hydroxyl radical, formed by the combination of the weaker superoxide radical with hydrogen peroxide. Rosmarinic acid neutralizes the superoxide-anion and thus makes a major contribution to curbing oxidative damage in the body.

    Rosmarinic acid also takes the heat of the more well-known antioxidants by getting into the fray and dealing with free radicals first, leaving vitamins C, E and others intact for later use. This extract is also one of the few antioxidants able to cross the blood-brain barrier and combat the superoxide radical in the brain, where researchers hope it may help prevent or combat such degenerative conditions as Alzheimer's disease.

    Researchers at the Israeli biotechnology company, RAD Natural Technologies, discovered that certain natural species of the plant Origanum vulgare contained particularly high concentrations of rosmarinic acid. Without genetic modification the plant yields a highly purified extract that is effective in very low concentrations. With neither solvents nor processing chemicals, RAD Natural Technologies is able to preserve the integrity of the plant extract and produce a water-soluble powder that can alternatively be emulsified and thus dissolved in fats and oils. It is ideal for industrial applications. If you've always thought of antioxidants as pills and dietary supplements, think again.

    The company's rosmarinic acid product is called Origanox and it is sold for food processing, cosmetic and dietary purposes. Its antioxidant properties preserve natural pigments, odors and flavors and also protect vitamins and other active ingredients from the degenerative effects of oxidation. It also possesses antibacterial, antifungal, antiviral and anti-inflammatory properties and is easily absorbed into the skin, where it potentially supports to neutralize the harmful effect of ultraviolet radiation.

    Rosmarinic acid maintains its electron-absorbing properties at sustained high temperatures. That means that when it is added to edible oils, the number of free radicals released by frying is diminished. It is stable for long periods and at temperatures as high as 180 C⁄356 F so it can be baked into foods without impairing its antioxidant properties.

    In Summary

    Free radicals come at us from every conceivable direction and we need a good variety of antioxidants to protect ourselves. Some, like glutathione, are produced by the body, and are dependent upon a supply of raw materials from dietary sources. Others, like vitamins C and E, are built into the foods we eat or supplement in our diets. We may not be used to thinking of food preservatives as health aids but rosmarinic acid is a valuable aid that supports to preempt free radicals before they form in stored food and prevents the most harmful effects resulting from cooking with all sorts of oils. It also functions as a powerful antioxidant with the rare ability to cross the blood-brain barrier.

    The essential oil of Origanum vulgare is a powerful, anti-microbial agent and natural, antiseptic product. It has many, very promising applications in certain feed and food products besides being a flavor enhancer and therapeutic component in health food supplements. This potent and adaptable product promises to become a valuable addition to our preventive medicine arsenal.

    Tocotrienols—Their Role In Health

    by Andreas M. Papas, Ph.D.

    TOCOTRIENOLS ARE MEMBERS OF THE VITAMIN E FAMILY.

    Mention vitamin E and most people, even scientists, think alphatocopherol. It is only recently that scientists and now the consumers have been reminded that vitamin E is a family of compounds.

    Tocotrienols are members of the vitamin E family. Unlike some vitamins which consist of a single compound, vitamin E consists of eight different compounds, four tocopherols and four tocotrienols (designated as alpha, beta, gamma and delta). Our food contains all eight compounds. Most vitamin E supplements, however, contain only alphatocopherol because it was thought that only this one was important. Emerging research proved this understanding wrong. In order to get the full spectrum of the many benefits of vitamin E we must use products that contain the complete family of tocopherols plus tocotrienols.

    Tocotrienols are most abundant in cereal grains and the fruit of palm and are extracted commercially from palm oil and rice bran oil.

    Tocopherols and Tocotrienols: Similarities and Differences

    Each tocotrienol has similarities to the corresponding tocopherols. For this reason tocotrienols, like tocopherols, are excellent antioxidants. Tocotrienols however, have three unsaturated sites on the tail of the molecule. Scientists are discovering important and unique benefits of tocotrienols.

    Underscoring the importance of taking the whole vitamin E family is the evidence that not only tocotrienols but even the other tocopherols have unique functions different from those of alpha-tocopherol. For example:

    • Gamma-tocopherol, not alpha, is the effective form for fighting nitrogen radicals which contribute to the development of arthritis, multiple sclerosis (MS) and diseases of the brain such as Alzheimer's.
    • Gamma-tocopherol and its major metabolite inhibit cyclooxygenase activity. This effect is very important because cyclooxygenase causes inflammation, which contributes to the progression of chronic diseases including heart disease and cancer.
    • High blood levels of gammatocopherol in men are associated with lower risk of prostate cancer.

    The Science Behind the Unique Functions of Tocotrienols

    Research produced evidence of the biochemical basis of the important and unique effects of tocotrienols. Tocotrienols and in particular gamma-tocotrienol appear to act on a specific enzyme called 3-hydroxy-3-methylglutarylcoenzyme A reductase (HMG-COA) involved in cholesterol production in the liver. Tocotrienols suppress the production of this enzyme, which may result in less cholesterol being manufactured.

    Tocotrienols slow down the growth of some types of human cancer cells, and particularly breast cancer cells, while alpha, beta and gamma tocopherols are ineffective. Gamma-tocotrienol suppresses the growth of rat melanoma and human leukemia cells, human breast adenocarcinoma and human leukemic cells.

    Benefits for Cardiovascular Health—Clinical Evidence

    The strongest evidence yet for tocotrienols comes from a clinical study in which 50 patients had stenosis of the carotid artery. These patients, ranging in age from 49 to 83 years, were divided in two groups. One group received approximately 650 milligrams of tocotrienols plus tocopherols. The other group received a placebo. All patients were examined with ultrasonography which measures the narrowing of the carotid artery.

    • Placebo group: Fifteen patients showed worsening of the stenosis, eight remained stable and two showed some improvement.
    • Tocotrienol (plus tocopherol) group: Three patients showed minor worsening and 12 remained stable. What is remarkable is that 10 patients showed regression of stenosis—their condition improved.

    The tocotrienol group had also significant reduction in TBARS, a test that measures oxidation. A tocotrienol-rich extract from rice bran oil reduced triglycerides and LDL in these patients. We are studying further these effects of tocotrienol-rich products from rice bran oil.

    Topical Use of Tocotrienols

    Tocotrienols, like tocopherols, protect the skin against damage from ultraviolet radiation, pollution, cigarette smoke and other stress factors. Topically applied tocotrienols and tocopherols penetrate the entire skin to the subcutaneous fat layer within 30 minutes and significantly increase the concentration of these antioxidants in the deeper subcutaneous layers.

    Safe and Effective Use Levels

    Tocotrienols and vitamin E in general have an excellent safety record.

    How much tocotrienols to take? Please remember that tocotrienols are available commercially as mixtures with tocopherols. If you are at high risk for heart disease, you may consider levels up to 300 mg per day of tocotrienols. For the great majority of consumers who want to get the benefit of the complete vitamin E family, much lower levels may still provide benefits.

    It is extremely important to take products that contain natural tocopherols plus tocotrienols. While our individual needs differ, the following general guidelines might help choose the right level for you.

    • The adequate level—the 100/100 system: Take 100 IU plus 100 mg of mixed tocopherols and tocotrienols. For healthy young adults with no family history of chronic disease.
    • The medium level—the 200/200 system: Take 200 IU plus 200 mg of mixed tocopherols and tocotrienols. For young adults with some risk factors and healthy people without risk factors up to 50 years old.
    • The high, yet very safe dose—the 400/400 system: Take 400 IU plus 400 mg of mixed tocopherols and tocotrienols. This is the level for people who, because of their family history for chronic disease, age, level of stress, diet and other factors, want to take a higher level.

    Andreas M. Papas, Ph.D., is the author of The Vitamin E Factor (paperback) and editor of the scientific book Antioxidant Status, Diet, Nutrition and Health, Dr. Papas is senior technical associate at Eastman Chemical Company and adjunct professor, at the College of Medicine of East Tennessee State University and senior scientific advisor, Cancer Prevention Institute, Harvard School of Epidemiology. —www.vitaminefactor.com

     

    Ten Additional Important Antioxidants

    COQ10 FOR ANTI-AGING AND A HEALTHY HEART

    Coenzyme Q10 is an antioxidant compound similar to vitamin K and is naturally manufactured in the liver as well as every cell in the body. But even though COQ10 is produced in the body, many people have deficiencies, especially those suffering from cardiovascular disease and heart failure.

    Every cell must have a way of obtaining energy. In cardiac cells, as well as throughout the body, oxygen-based production occurs within the cellular power plants called mitochondria. Here COQ10 provides essential energy in its most basic form—adenosine triphosphate (ATP)—the energy of life. Without adequate COQ10 as a cofactor, ATP synthesis slows down, eventually leaving the cell in a vulnerable state.

    Dietary sources of COQ10 come mainly from beef heart, pork, chicken liver and fish (especially salmon, mackerel and sardines). Vegetarians typically will not get enough COQ10 unless they eat large quantities of peanuts and/or broccoli. The average person only gets five to 10 mg of COQ10 each day from diet alone. Most people would benefit from far more COQ10 than can be gleaned from the daily diet.

    Although COQ10 can be synthesized by the body, many individuals are deficient in this vitamin. Illness depletes the body's stores even further. Taking cholesterol-lowering drugs such as HMG-COA reductase inhibitors can literally “kill” COQ10 synthesis. Other drugs, such as beta blockers and some of the older antidepressants, also interfere with COQ10-dependent enzymes, lowering its concentration in the body.

    Any women taking a statin drug, especially those at high risk for breast cancer, should take at least 100 mg of COQ10 a day.

    VITAMIN C

    Vitamin C (ascorbic acid) is a very powerful nutrient and the premier water-soluble antioxidant. It participates in over 300 biochemical reactions in the body and is important in maintaining homeostasis as well as building tissue.

    Death is inevitable if vitamin C is not provided. It is truly essential to human life. New research into the actions of vitamin C has sparked a greater understanding of the remarkable health-promoting properties of this essential nutrient. The new evidence validates that vitamin C supports cardiovascular and respiratory function, cognition, bone development and mineralization, vision and may even lower the risk of stress-related diseases and certain types of cancer.

    • Cardiovascular Health. High dietary vitamin C intake has been shown to significantly reduce the risk of death from heart attacks and strokes in numerous population studies. Also, researchers have found that vitamin C offsets spasms of the coronary arteries.
    • Immunity Booster. A recent study reported an 85 percent lower incidence in cold and flu symptoms with high vitamin C doses.
    • Collagen Maintenance. Vitamin C is important for the formation and maintenance of collagen, the intercellular cement that binds tissues together. Collagen provides tensile strength to bones, cartilage, teeth, tendons and ligaments. There is a positive association between vitamin C and bone mineral density (BMD) in postmenopausal women.
    • Cancer. Vitamin C functions as an antioxidant to protect cellular structures, including genetic mechanisms, an enhancer of the immune system and to protect against cancer-causing environmental irritants and pollutants. Many of the benefits of vitamin C supplementation stem from its antioxidant properties. The antioxidant properties of vitamin C become more important as aging occurs, especially if there is stress or disease.

    ASTAXANTHIN

    Astaxanthin is a member of an elite class of carotenoids known as xanthophylls.

    Astaxanthin is believed to be the most active of these carotenoids. Researchers have discovered that the most abundant and concentrated form of astaxanthin is found in the natural, renewable material extracted from microalgae.

    Because of its unique molecular structure, astaxanthin is unlike any other antioxidant in that it can perform a wide variety of tasks including:

    • increasing HDL (good cholesterol)
    • increasing strength and endurance
    • stimulating the immune system
    • protecting and enhancing eye health.

    Astaxanthin has been shown to perform effectively the three key tasks of an antioxidant: quenching, scavenging and trapping free radicals. Astaxanthin is more powerful than many other carotenoids because:

    • its low molecular weight allows it to actually cross the blood-brain barrier, making it available to the eye, brain and central nervous system
    • it is more resistant to damage, allowing it to scavenge longer and trap more types of free radicals
    • it acts like a bridge, transporting free radicals along its long chain to water-soluble antioxidants like vitamin C inside and outside of the cell.

    ACETYL-L-CARNITINE

    Acetyl-L-carnitine is a special form of carnitine that has the particular ability to optimize brain function. Acetyl-L-carnitine is able to cross into the brain more effectively than regular carnitine. It therefore enhances brain cell function much better than regular carnitine. As we age, acetyl-L-carnitine levels in our brains go down and for optimal brain function, supplements of acetyl-L-carnitine become mandatory.

    Acetyl-L-carnitine acts in many ways to prevent the deterioration of brain cells that normally happens with age. It does this in many ways. It acts as a powerful antioxidant, provides the brain with healing energy and increases levels of a very important messenger molecule called acetylcholine. It is acetylcholine which becomes deficient in the brains of Alzheimer's patients and that is why these patients have such poor memory function. By increasing levels of acetylcholine, acetyl-L-carnitine helps the memory work better and may help prevent Alzheimer's disease as well.

    GREEN TEA

    Green tea is the antivirus, anticancer, super antioxidant. It is the most popular of Asian drinks and has been known for centuries to have a long list of health benefits. Interestingly, after water it is the most widely consumed beverage on the earth.

    Dr. Earl Mindell states, “The antioxidants specific to green tea are polyphenols, bioflavonoids that act as super antioxidants by neutralizing harmful fats and oils, lowering cholesterol and blood pressure, blocking cancer-triggering mechanisms, inhibiting bacteria and viruses, improving digestion and protecting against ulcers and strokes. The specific type of polyphenol found in green tea is called a “catechin.”

    Other ingredients in green tea include the green chlorophyll molecules but also important are the proanthocyanadins similar to those found in grape seed extract, pine bark, bilberry and gingko. The specific tea is a variety called Camellia sinensis. Camellia sinensis in the West is known as black tea, such as Earl Grey tea, orange pekoe tea or English breakfast tea.

    The antioxidant properties of green tea are responsible for its most important benefits. The Chinese always claimed that tea slows aging but it was not until we understood the role of oxidation in aging and the antioxidant function of flavonoids that we knew how this mechanism might work. Researchers at University of California- Berkeley found that green tea extract was the best at scavenging the deadly hydroxyl radicals. Three diseases that we focus on regarding green tea are heart disease, AIDS and cancer.

    GREEN FOODS

    It is well known now through modern research that green foods are rich in vitamins, minerals and enzymes. They help protect against cancer, heart disease, digestive problems and many other modern disorders. Green vegetables are excellent sources of complex carbohydrates, dietary fiber, beta carotene and chlorophyll. Possibly most important of all, they have potent antioxidant activity. Besides, they are low in fat and high in nutrients, an excellent combination.

    The importance of green foods in the diet is now being validated scientifically worldwide. It is amazing how long it takes us to discover that foods were made correctly in the first place. They contain exactly what we need in their natural state. We have to find a way to take advantage of the whole foods naturally made and most of us are not doing that presently with our diets. In fact, it would be difficult for anyone to eat green plants to equal the amount of nutrition in concentrated green food supplements. So until you are ready to sidle up to a fivepound salad of spinach, watercress, alfalfa and kelp, the concentrated supplements mentioned here are probably your best source for the vital nutrients you need from green foods.

    ALPHA LIPOIC ACID

    Alpha lipoic acid is a vitamin-like antioxidant that is produced naturally in the body and found in certain foods such as potatoes and red meat.

    It is the only fat and water soluble free radical antioxidant, therefore, it is easily absorbed and transported across cell membranes, protecting us against free radicals both inside and outside our cells.

    Alpha lipoic acid has been used for years throughout Europe to treat and prevent complications associated with diabetes, including neuropathy, macular degeneration and cataracts. Studies show that diabetics lower their insulin requirements; this also helps reduce complications.

    An abundance of promising research has also shown the ability of alpha lipoic acid to inhibit replication of HIV and other viruses, to protect LDL cholesterol from oxidation which is associated with cardiovascular disease, to protect the liver from damage from alcohol or other toxins and also to prevent damage from radiation.

    We do not obtain enough alpha lipoic acid through the diet to obtain this protection, so supplementation is required—100 to 200 mg daily. Therapeutic doses are higher.

    GLUTATHIONE

    Essential for many cellular functions, glutathione is a tripeptide of connected molecules composed of three nonessential amino acids: cysteine, glutamic acid and glycine.

    Without glutathione people suffer from an inability to detoxify metabolic wastes and in eliminating toxic substances like heavy metals and other environmental poisons. This may lead to heart disease, joint disorders, cancer and problems with the endocrine, immune and nervous systems.

    Even healthy people under stress can become subject to a disrupted balance. They could be sick or battling an inflammation or infection, or healing from an injury, while more free radicals are created and must be eliminated. Glutathione will do the job. It will also seek out the free radicals formed when people are exposed to cigarette smoke, alcohol, mercury, air pollution, food additives, pesticides and ultraviolet light.

    Needed cofactors that properly assist glutathione function are the following: alpha lipoic acid, riboflavin (vitamin B2) and the minerals selenium and zinc, of which selenium is a vital component.

    PYCNOGENOL®

    Extracted from the bark of Pinus maritima, the coastal pine tree found in abundance in southern France, pycnogenol is made up of a combination of flavoids that occur naturally in small amounts in some fruits and vegetables. However, antioxidant-rich fruits, vegetables and nuts lose their potency when they are harvested, processed, frozen and cooked. A study in the British scientific journal, The Lancet, showed that risk of heart disease was 50 percent lower in populations that consumed high amounts of flavonoids (at least 30 mg a day) than groups that took in low amounts of these antioxidants.

    Decades of laboratory research and clinical studies conducted by Dr. Jack Masquelier show that pycnogenol contains approximately 40 natural ingredients including proanthocyanadins, organic acids and related bioavailable components such as glucosides and glucose esters. It is a potent antioxidant that protects against free radicals, has been shown to be many times more powerful than vitamin C or vitamin E and has the added benefit of working synergistically with many nutrients that support health.

    Millions of people in Europe and the United States, athletes in particular, rely on pycnogenol to maintain skin health and overall health during the aging process. It is one of the best tried-and-tested products in its category, non-toxic and non-carcinogenic.

    GARLIC

    Garlic is the most studied herb in history. It has more benefits than any other single food. Tradition has told us that garlic has beneficial effects on health and longevity. Science is beginning to validate many of these claims including garlic's ability to prevent heart disease, fungal overgrowth and infectious diseases, the ability to remove toxic metals from the body and its powerful antioxidant and anticancer effects.

    A Summary of Garlic's Many Benefits Includes:

    • having been shown to have powerful immune-boosting properties and may be valuable in fighting off viral infections such as the common cold.
    • having been shown to help lower blood pressure in those with hypertension.
    • working as a natural antibiotic and reducing the number of harmful bacteria in the body.
    • reducing blood cholesterol and triglyceride levels and has been shown to limit the deposition of plaque on artery walls.
    • having been shown to help the body eliminate parasites.
    • reducing the amount of the yeast, Candida albicans, in the human GI tract and has been shown to be beneficial in fighting systemic yeast infections.
    • having been shown to lower blood sugar and be of significant benefit to diabetics.
    • having been shown in population and laboratory studies to help prevent a wide variety of cancers.
    • containing selenium, a cancerpreventing, immune-boosting and antiinflammatory nutrient.

    Editor's Note: We highly recommend the most studied garlic supplement on the market. Kyolic AGED Garlic is Organically grown, and aged up to 20 months to enhance the nutritional value of the garlic, remove its pungent odor and make it gentle on the stomach. Kyolic is heavily researched with over 750 scientific studies.

    BOOKS FOR FURTHER READING ON ANTIOXIDANTS:

    Drug Muggers
    Which Medications Are Robbing Your Body of Essential Nutrients—and Natural Ways to Restore Them
    by Suzy Cohen, RPh
    Rodale Books; 1 edition (February 15, 2011)

    The Garlic Cure
    by James F. Scheer, Lynn Allison and Charlie Fox
    Alpha Omega Press, Fargo, ND (2002)

    The Garlic Cookbook: For the Best and Most Unique Garlic Recipes You Will Ever Try!
    by Martha Stephenson
    CreateSpace Independent Publishing Platform (April 19, 2017)

    Healthy Healing—Avoid side effects, drug interactions and high medical costs with America's Original Guide to Natural Healing (14th Edition)
    by Linda Page, N.D., Ph.D.
    Healthy Healing Publications; 14th edition (November 15, 2011)

    Prescription for Nutritional Healing
    Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements
    by Phyllis A. Balch, CNC
    Avery; 5 Rev Upd edition (October 5, 2010)

    The Longevity Kitchen—Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods
    by Rebecca Katz and Mat Edelson
    M. Evans and Company, Inc., New York, NY (1998)

    Brain Maker:
    The Power of Gut Microbes to Heal and Protect Your Brain–for Life
    by David Perlmutter, MD
    Little, Brown and Company; 1 edition (April 28, 2015)

    The Grain Brain Whole Life Plan:
    Boost Brain Performance, Lose Weight, and Achieve Optimal Health
    by David Perlmutter, MD, Kristin Loberg
    Little, Brown and Company (November 15, 2016)

    Editorial Reviews

    "The Grain Brain Whole Life Plan provides a step-by-step, proven approach that will help you reclaim and sustain health, vitality, and happiness for a lifetime." Melissa Hartwig, author of Food Freedom Forever and coauthor of The Whole30

    "Dr. Perlmutter, an acclaimed neurologist, has for years been a pioneer of the gut-brain connection. In The Grain Brain Whole Life Plan, he combines his clinical expertise, insights into the latest scientific developments, and immense compassion into a powerful prescription for brain health." David S. Ludwig, MD, PhD, professor, Harvard Medical School, and author of Always Hungry?

    "Dr. Perlmutter's groundbreaking work has changed the way we think about inflammation—its causes and the damage it can do. I've gotten tremendous benefit from his books and The Grain Brain Whole Life Plan gives us simple and direct ways to prevent and treat diseases in easy and delicious ways." Bonnie Raitt

    "Dr. David Perlmutter is one of the first people to not only suggest that modern degenerative diseases are likely caused by poor diet and alterations in gut health, but he has produced clinical research indicating these conditions may be avoided or reversed by altering one's diet and lifestyle. The Grain Brain Whole Life Plan is the culmination of more than 35 years of clinical practice and research that will help you look, feel and perform your best." Robb Wolf, author of The Paleo Solution

    "Dr. Perlmutter sifts through the emerging research on how to create brain and body health. And he created The Grain Brain Whole Life Plan, a manifesto for the new medicine, the roadmap for how to care for the one precious human life that you have. If you want to live strong, feel good, boost your brain function, and become more connected and engaged to your own life, then you need a plan. This book is that plan." Mark Hyman, MD, author of Eat Fat Get Thin and director of Cleveland Clinic Center for Functional Medicine

    "If everyone were to follow The Grain Brain Whole Life Plan, there would be a dramatic reduction in obesity, diabetes, cancer, dementia, arthritis—in short, the world would be a better place." Dale Bredesen, MD, professor and director of Alzheimer's Disease Research, UCLA

    "The Grain Brain Whole Life Plan presents a comprehensive, practical, step-by-step approach aimed at people suffering from a variety of chronic neurological, psychiatric, and medical conditions. Dr. Perlmutter not only gives specific dietary recommendations, including a diet rich in plant-based fiber, but also prescribes important lifestyle changes such as physical exercise, stress reduction, and improvement in sleeping habits." Emeran A. Mayer, MD, author of The Mind Gut Connection and director of the Oppenheimer Center for Stress and Resilience at UCLA

     

  • 'A CALORIE IS A CALORIE' IS AN AMBIGUOUS PHRASE. IN ONE SENSE IT IS TRIVIALLY TRUE, AS IN GERTRUDE STEIN'S FAMOUS PHRASE, 'A ROSE IS A ROSE IS A ROSE IS A ROSE'. In another sense it is obviously questionable, because it assumes no difference between the energy produced by burning food in a bomb calorimeter and that generated by metabolic processes. It also assumes that as far as effect on body weight is concerned, fat is bad because fat by itself is calorie-dense per unit of weight, and carbohydrate and protein are good because they are relatively low in calories. It further assumes that in terms of weight gained or lost, there is no difference between diets that include the same number of kilocalories say from rice, greens and fish, or from French fries, burgers and cola, or from Danish pastries, frappuccinos and gin slings.1

    Over the last decade, researchers have started looking more closely at assumptions going back more than a century regarding calories and the macronutrients carbohydrate, fat and protein. Most dieters are familiar with calorie counting and long lists of calorie tables for food portions. Indeed, the FDA mandates this information on Nutrition Facts panels and even some dietary supplements have begun to engage in this practice. One problem, as most dieters learn from bitter experience, is that over the long term calorie counting does not work. Other than in starvation mode, a condition under which all calories consumed regardless of their source are metabolized quickly to fill the deficit, the body treats calories from different sources differently and it treats calories according to the combinations in which they are consumed, the time of day, and so forth and so on. Food preparation, meal preparation, dietary patterns, etc., all count. In other words, it is not true that a calorie is a calorie is a calorie.

    Eat Fat, Live Longer?
    Let's start with an extreme, the effect of a ketogenic diet. In this diet, the preponderance of calories is derived from fats. A University of California, Davis study published early this year, found that a long-term ketogenic diet (89–90 percent of total calorie intake) in a mouse model significantly increased median lifespan and survival compared to controls. Moreover, in aged mice only those consuming a ketogenic diet preserved normal physiological functions (strength, coordination, prevention of age-related markers of inflammation). In short, the ketogenic diet, even though it did not alter the maximal span of life, extended both overall longevity and healthspan in mice.2 How much? There was a 13 percent increase in median life span for the mice on a high-fat versus high-carb diet. In humans, that would be seven to 10 additional years with better health along the way.

    Another research team, this time at the University of California, San Francisco and associated aging institutes, discovered that a cyclic ketogenic diet, meaning that it was alternated weekly with the control diet to prevent obesity, reduced midlife mortality without affecting maximum lifespan. The researchers observed that a non-ketogenic high-fat diet fed similarly may have an intermediate effect on mortality. A non-obesogenic ketogenic diet improved survival, memory, and healthspan in aging mice according to these finding.3

    Note that there was no attempt in the foregoing studies to determine whether a change in the nature of the carbohydrates fed to the animals in a non-ketogenic high fat diet affects outcomes. However, even without a direct study, evidence abounds from indirect studies. Many carbohydrate sources are close to fiber in their influence on blood sugar levels and, in line with this, promote digestive health and gut probiotic diversity. In contrast, the modern American and common Western diets in general are ultra-processed diets. The healthfulness of ultra-processed foodstuffs is quite different from that of foods processed and prepared more traditionally, including, it turns out, from supposedly unhealthful foods.

    Ultra-processed Foods
    A few years ago, Harry Preuss, MD of Georgetown University and I wrote a chapter for a medical text on the metabolic syndrome. We began by observing.

    Throughout the world, many elements comprising the Metabolic Syndrome (MS) such as diabetes, obesity, hypertension, and dyslipidemias are becoming alarmingly common. Although many etiological factors may be involved in this situation, one hypothesis is that a well recognized increased consumption of sugars and refined carbohydrates (CHO) such as sucrose and high fructose corn syrup (HFCS) plays a pivotal role in the increase of these unwanted entities.4

    An Increasing Content of Empty Calories
    Food refining, processing and meal preparation techniques favored in the United States and in much of the Western World, including especially fast and convenience foods, have led to dramatic changes in food quality. Definitions of ultra-processed foods provide clues as to why this should be the case. In one study of dietary intakes of 9,317 participants from 2009 to 2010, food items were classified into unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods.5

    Ultra-processed foods are formulations manufactured using several ingredients and a series of processes (hence "ultra-processed"). Most of their ingredients are lower cost industrial sources of dietary energy and nutrients, and additives used for the purpose of imitating sensorial qualities of minimally processed foods or of culinary preparations of these foods, or to disguise undesirable sensory qualities of the final product. They are made to be hyper-palatable and attractive by the use of many additives, with long shelf life, and are able to be consumed anywhere, anytime. Ultra-processed foods include but are not limited to soft drinks, sweet or savory snacks, reconstituted meat products, and pre-prepared frozen dishes.

    The average content of protein, fiber, vitamins A, C, D, and E, zinc, potassium, phosphorus, magnesium, and calcium in the US diet are decreased significantly in ultra-processed foods, whereas carbohydrate, added sugar, and saturated fat contents are increased. As the degree of ultra-processed food increases as the source of total calories, the overall dietary quality measured in terms of a nutrient-balance-pattern of fiber, potassium, magnesium and vitamin C goes down.

    In another study, "ultra-processed foods were defined as industrial formulations which, besides salt, sugar, oils and fats, include substances not used in culinary preparations, in particular additives used to imitate sensorial qualities of minimally processed foods and their culinary preparations." In the 2009–2010 National Health and Nutrition Examination Survey of the US diet, ultra-processed foods were found to constitute 57.9 percent of total energy. The content of added sugars in ultra-processed foods (21.1 percent of calories) was eight times that in processed foods (2.4 percent) and five times that in unprocessed or minimally processed foods and processed culinary ingredients grouped together (3.7 percent). Consumption of added sugars increased linearly as ultra-processed food consumption increased. It went from 7.5 percent of total energy in those in the bottom one fifth of consumption of ultra-processed foods to 19.5 percent in the highest one fifth. A total of 82.1 percent of Americans in the highest quintile exceeded the recommended limit of 10 percent energy from added sugars compared with 26.4 percent in the lowest.6

    Consequences of Differences in Food Quality
    As populations shift from more traditional foods and food preparations, there can be serious consequences. These consequences include increases in obesity and cardiovascular disease. As an example of the first of these, a study of food consumption in nineteen European countries spanning 1991—2008 found a clear pattern. There was a median average household availability of 33.9 percent total purchased dietary energy for unprocessed or minimally processed foods, 20.3 percent for processed culinary ingredients, 19.6 percent for processed foods and 26.4 percent for ultra-processed foods. The average household availability of ultra-processed foods ranged from 10.2 percent in Portugal and 13.4 percent in Italy to 46.2 percent in Germany and 50.4 percent in the UK. As the percentage of total energy from ultra-processed foods increased, so did the rate of obesity. On average, for each percentage point increase in the household availability of ultra-processed foods there was an increase of 0.25 percentage points in obesity.7 Estimates suggest that merely cutting in half the amounts of processed and ultra-processed foods consumed as components of the overall diet in the UK could result in approximately 13 percent fewer deaths from cardiovascular diseases by 2030.8

    Benefits of Traditional Foodstuffs
    Ultra-processing is but one issue among several regarding the impact of modern farming, processing and preparation of foods. It does not take into account the benefits of returning to farming practices less dependent on chemical fertilizers, pesticides and fungicides or intensive energy use. It does not take into account the effects of removing genetically modified organisms from the food chain. It does not take into account returning to the use of varietals that produce more protein and minerals per acre and less starch, and so forth and so on.9 Nor does it take into account issues such as the negative consequences of the consumption of ultra-pasteurized and homogenized milk nor the move to A1 milk (the A1 protein is actually a histidine-rich mutated form of casein, and is commonly found in US dairy products).10

    Going Organic and Non-GMO
    Can such changes be embraced? Much evidence suggests that the answer is "yes" to all points. This includes lower use of pesticides, higher yields in nutrients and experimentally better results from consuming the resulting foodstuffs.11,12,13,14,15,16 A significant finding from a 30-year ongoing trial is that organic farming is not less efficient nor inferior in production for many or even most crops. After a 30-year side-by-side trial, a report by the Rodale Institute found:17,18

    • Organic yields match conventional yields.
    • Organic outperforms conventional in years of drought.
    • Organic farming systems build rather than deplete soil organic matter, making it a more sustainable system.
    • Organic farming uses 45 percent less energy and is more efficient.
    • Conventional systems produce 40 percent more greenhouse gases.
    • Organic farming systems are more profitable than conventional.

    Unexpected Benefits of Traditional Foods

    In previous Total Health articles, it has been pointed out that a number of "exotic" foods, such as pomegranate, support health in unexpected ways, such as promoting changes in gastrointestinal bacteria. Now, it seems, that food items traditionally found in European cuisines may have similar benefits. For instance, the bacterium Propionibacterium freudenreichii, which is used in the fermentation of Emmentale—the proper name of Swiss cheese, because it came from the Emmental region of Switzerland—benefits health. The bacterium turns lactate into acetate, carbon dioxide and propionate. Acetate and propionate are known to benefit the immune system and propionate supports the health of the lining of the intestinal tract. Other lactic bacteria in Swiss cheese, Weisella koreensis and Weissella cibaria, extend the lifespan by protecting the body against stress and the invasion of pathogens and promoting an anti-inflammatory effect on the immune system.19 Other aged cheese, such as cheddar, blue, brie, Parmesan, Gouda, Gruyère and some forms of mozzarella, also provide longevity and related benefits in a number of models.

    Another route by which gut bacteria improve health is the production of a compound known as indole. Indole is produced by many types of bacteria through breakdown of the amino acid tryptophan.20 Indole and its chemical relatives can be found in plants, especially vegetables such as broccoli and kale. However, tryptophan also is found in eggs, cheese, tofu, salmon, turkey and some nuts and seeds. The key for transformation of the amino acid to indole is the gut bacteria, hence success involves more than merely adding this amino acid to the diet. Likewise, balance is the key: many meats supply tryptophan and thus are healthful in appropriate amounts, yet unbalance gut bacteria if consumed in excess.

    Putting It Together
    In August 2017, a major British cardiologist, Anseem Malhotra, who holds that cardiovascular disease is caused by inflammation rather than by fats,21 put out an interview entitled, "Choose The Pioppi Diet Over Statins To Beat Heart Disease."22 It provides an interesting discussion matching much of the information found above. Here are some of the key recommendations:

    • Don't fear fat. Sugar and refined carbohydrates are the real enemies.
    • Keep moving. Walk as much as possible.
    • Extra virgin olive oil is medicine. Eat some every day. And nuts are important, too. Pioppians eat plenty of hazelnuts, walnuts, and almonds.
    • Get seven hours of sleep a night. Adequate sleep is required for good health.
    • Stop counting calories. What you eat is more important than how much you eat.
    • Eat eggs. Many Pioppians eat 10 a week.
    • Pile on the vegetables. Eat big helpings of fresh, organic vegetables in at least two meals a day.

    Long time readers of TotalHealth will recognize that Dr. Malhotra's recommendations based on his study of Pioppi longevity look quite similar to the Okinawan dietary pattern in many respects. Along with an only moderate intake of carbohydrates (much less rice than is typical of the Japanese diet generally) and plenty of fish and eggs, the Okinawans consume bitter melon similarly to how the Pioppians consume extra virgin olive oil, which is to say, routinely or even daily. The evidence is that these types of dietary practices coupled with exercise and other healthful habits reduce most of the elements that we have come to associate—wrongly—with declining health in advancing years.23

    References:

    1. Monteiro CA, Cannon G. Calories do not add up. Public Health Nutr. 2015 Mar;18(4):569 .70.
    2. Roberts MN, Wallace MA, Tomilov AA, Zhou Z, Marcotte GR, Tran D, Perez G, Gutierrez-Casado E, Koike S, Knotts TA, Imai DM, Griffey SM, Kim K, Hagopian K, Haj FG, Baar K, Cortopassi GA, Ramsey JJ, Lopez-Dominguez JA. A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice. Cell Metab. 2017 Sep 5;26(3):539 .46.e5.
    3. Newman JC, Covarrubias AJ, Zhao M, Yu X, Gut P, Ng CP, Huang Y, Haldar S, Verdin E. Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice. Cell Metab. 2017 Sep 5;26(3):547 .57.e8.
    4. "Potential of Diet and Dietary Supplementation to Ameliorate the Chronic Clinical Perturbations of the Metabolic Syndrome,"h with H.G. Preuss in Nutritional and Integrative Strategies in Cardiovascular Medicine edited by Stephen T. Sinatra, Mark C. Houston. (CRC Press, 2015)
    5. Martinez Steele E, Popkin BM, Swinburn B, Monteiro CA. The share of ultra-processed foods and the overall nutritional quality of diets in the US: evidence from a nationally representative cross-sectional study. Popul Health Metr.2017 Feb 14;15(1):6.
    6. Martinez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA. Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study. BMJ Open.2016 Mar 9;6(3):e009892.
    7. Monteiro CA, Moubarac JC, Levy RB, Canella DS, Louzada MLDC, Cannon G. Household availability of ultra-processed foods and obesity in nineteen European countries. Public Health Nutr.2017 Jul 17:1 .9.
    8. Moreira PV, Baraldi LG, Moubarac JC, Monteiro CA, Newton A, Capewell S, OfFlaherty M. Comparing different policy scenarios to reduce the consumption of ultra-processed foods in UK: impact on cardiovascular disease mortality using a modelling approach. PLoS One. 2015 Feb 13;10(2):e0118353.
    9. Mozaffarian D. Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity: A Comprehensive Review. Circulation. 2016 Jan 12;133(2):187.225.
    10. http://blog.unikeyhealth.com/dos-and-donts-of-dairy-consumption/
    11. Chang K. Study of Organic Crops Finds Fewer Pesticides and More Antioxidants. New York Times July 11, 2014.
    12. Bara.ski M, Srednicka-Tober D, Volakakis N, Seal C, Sanderson R, Stewart GB, Benbrook C, Biavati B, Markellou E, Giotis C, Gromadzka-Ostrowska J, Rembialkowska E, Skwarlo-Sonta K, Tahvonen R, Janovska D, Niggli U, Nicot P, Leifert C. Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. Br J Nutr. 2014 Sep 14;112(5):794 .811.
    13. Morin R. The Amish Farmers Reinventing Organic Agriculture. The Atlantic October 6, 2014.
    14. Chhabra R, Kolli S, Bauer JH. Organically grown food provides health benefits to Drosophila melanogaster. PLoS One. 2013;8(1):e52988.
    15. Šrednicka-Tober D, Bara.ski M, Seal C, Sanderson R, Benbrook C, Steinshamn H, Gromadzka-Ostrowska J, Rembialkowska E, Skwarlo-Sonta K, Eyre M, Cozzi G, Krogh Larsen M, Jordon T, Niggli U, Sakowski T, Calder PC, Burdge GC, Sotiraki S, Stefanakis A, Yolcu H, Stergiadis S, Chatzidimitriou E, Butler G, Stewart G, Leifert C. Composition differences between organic and conventional meat: a systematic literature review and meta-analysis. Br J Nutr. 2016 Mar 28;115(6):994 .1011.
    16. Šrednicka-Tober D, Baranski M, Seal CJ, Sanderson R, Benbrook C, Steinshamn H, Gromadzka-Ostrowska J, Rembialkowska E, Skwarlo-Sonta K, Eyre M, Cozzi G, Larsen MK, Jordon T, Niggli U, Sakowski T, Calder PC, Burdge GC, Sotiraki S, Stefanakis A, Stergiadis S, Yolcu H, Chatzidimitriou E, Butler G, Stewart G, Leifert C. Higher PUFA and n-3 PUFA, conjugated linoleic acid, α-tocopherol and iron, but lower iodine and selenium concentrations in organic milk: a systematic literature review and meta- and redundancy analyses. Br J Nutr. 2016 Mar 28;115(6):1043.60.
    17. 30 Year Old Trial Finds Organic Farming Outperforms Conventional Agriculture. Permaculture Magazine June 10, 2015 with a link to the full study at http://rodaleinstitute.org/assets/FSTbooklet.pdf
    18. The Organic Watergate—White Paper—Cornucopia Institute. May 2012. https://www.cornucopia.org/USDA/OrganicWatergateWhitePaper.pdf
    19. Swiss cheese found to contain powerful probiotic that promotes longevity. Natural News
    20. Sonowal R, Swimm A, Sahoo A, Luo L, Matsunaga Y, Wu Z, Bhingarde JA, Ejzak EA, Ranawade A, Qadota H, Powell DN, Capaldo CT, Flacker JM, Jones RM, Benian GM, Kalman D. Indoles from commensal bacteria extend healthspan. Proc Natl Acad Sci USA. 2017 Sep 5;114(36):E7506 .E7515.
    21. Malhotra A, Redberg RF, Meier P. Saturated fat does not clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk of which can be effectively reduced from healthy lifestyle interventions. Br J Sports Med. 2017 Aug;51(15):1111 .2.
    22. http://doctoraseem.com/choose-pioppi-diet-statins-beat-heart-disease/
    23. Preuss HG, Mrvichin N, Clouatre D, Bagchi D, Preuss JM, Perricone NV, Swaroop A, Kaats GR. General Lack of Correlations between Age and Signs of the Metabolic Syndrome in Subjects with Non-diabetic Fasting Glucose Values. J Am Coll Nutr. 2017;6(7):556 .64.
  • All pet owners know how terrible it feels when one of our beloved animals is sick or in pain. Unfortunately, osteoarthritis in domestic animals is a common condition. Over 20 percent of dogs over the age of one are suffering from this painful, debilitating condition. The causes of arthritis in pets are very similar to those in humans: poor nutrition, repetitive wear and tear on the joints and hereditary conditions associated with joint destruction. The family pet has also become the latest victim of inactivity and obesity. Overweight animals suffer greater bouts of osteoarthritis.

    Veterinarians very often prescribe NSAID medications. The most common side effect of NSAIDs in dogs is gastrointestinal toxicity, ranging from vomiting and diarrhea to a silent ulcer. Pet owners are leery of these drugs and they should be. There are far more contraindications for these drugs for animals than for humans. This has caused a shift to alternative therapies for the treatment of osteoarthritis in animals.

    A clinical trial using Celadrin for osteoarthritis in dogs was presented at the Experimental Biology convention in 2001. An independent veterinary clinic was enlisted to conduct a study involving 24 dogs between the ages of eight and 13 years. Before beginning the study, the dogs had a physical exam and blood and urine was taken for analysis. Both small and large dogs were included in the study regardless of their current arthritis medication. Daily, each dog was given dog chews containing Celadrin. A standard dose of two chews per 20 pounds was established. The dogs were assessed again 30 days later. Seventy-five percent of the dog owners noted improvement in stair climbing, gait and their pet’s daily life. The dogs seemed more energetic, happier and to have a better temperament. There were no changes in blood or urine analysis. a similar percentage of improvement in therapeutic effects. One week of treatment with a topical cream consisting of Celadrin and menthol was similarly effective for reducing pain and improving functional performance in individuals with arthritis of the knee, elbow, and wrist.

    Dr. Kraemer then performed another study that examined the effects of 30 days of treatment with Celadrin cream with no menthol on the ability to stand and move and pressure on the feet in patients with osteoarthritis (OA) of one or both knees. Forty patients diagnosed with knee OA were randomly assigned to receive Celadrin cream or placebo. Assessments included 20- and 40-second quiet standing on a force plate to measure center of pressure, and rear foot and forefoot plantar pressure distribution. This study showed that 30 days of treatment with Celadrin topical cream improved static postural stability in patients with knee OA, presumably due to pain relief during quiet standing. Celadrin is helpful in improving the exercise trainability of people with osteoarthritis.

    Celadrin is not only effective but also safe to take with your prescription medications as no drug-nutrient interactions have been found. Those using the oral form of Celadrin and the cream together have experienced a much faster improvement in pain, swelling and mobility than those using the cream alone.

    Effective Celadrin and Glucosamine Combination
    Glucosamine sulfate, a very popular joint-health supplement, works well in conjunction with Celadrin. Celadrin is effective at halting the joint-damaging process, while glucosamine can repair damage already done to those joints affected. Celadrin works by providing continuous lubrication and allowing the cell membrane to repel inflammatory messengers from the immune system. It also stops the cascade of inflammation and the assaults on the membrane, which cause stiffness. Celadrin helps glucosamine perform faster and more efficiently in building joint cartilage. The dual action of Celadrin and glucosamine will provide rapid joint cushioning, quickly alleviate inflammation, build cartilage and restore the entire joint area. Cartilage repair usually begins within two months. Spectacular results have been experienced by those individuals with rheumatoid arthritis who have adopted the combination treatment

    It is exciting when extensive double-blind, placebo controlled research is performed to confirm the effectiveness of a natural product. With the knowledge that inflammation can shorten our lifespan by promoting many degenerative diseases, it is essential that we use natural anti-inflammatories to reduce our risk. For more information go to www.celadrin.com.

  • Omega-3 fatty acids (O3FA) are well-known for their role in human health and wellness—and there are various sources of O3FA, including fish oils (i.e. fish body oils), krill oil and algal oils. But there is another "old school" source of O3FA that has been overlooked in recent times: cod liver oil. Now if you're wondering why I'm taking the time to talk about a product that your grandmother or great-grandmother probably used, the reason (primarily) has to do with inflammation.

    About Inflammation

    Let's start with a brief review about inflammation, a useful natural reaction that the body has in response to injury and certain other conditions. Chronic inflammation, however, can be more destructive than beneficial and is a major component in many human diseases. Furthermore, it must be understood that chronic inflammation isn't just associated with disease states. In fact, higher intakes of red and processed meats, sweets, desserts, French fries, and refined grains are associated with experiencing more inflammation,1 as is exposure to colder temperatures (i.e. colder climates).2

    Since prolonged inflammation is detrimental to the host, higher organisms have evolved protective mechanisms to ensure resolution of the inflammatory response in a limited and specific time-and space-manner. Once thought as a mere passive process of dilution of inflammation, resolution is today envisioned as a highly orchestrated process coordinated by a complex regulatory network of cells and mediators.3

    Pro-resolving Mediators
    Among the molecules that facilitate resolution of inflammation, resolvins, protectins, and maresins produced from O3FA are the lipid mediators which are particularly important. These internally produced anti-inflammatory and pro-resolving mediators counteract the effects of proinflammatory signaling systems and act as "braking signals" of the persistent vicious cycle leading to unremitting inflammation.

    In fact, the same pro-inflammatory factors that initially trigger the inflammatory response also signal the termination of inflammation by stimulating the biosynthesis of pro-resolving mediators. Resolvins, protectins and maresins and have been shown to reduce airway inflammation, dermal inflammation colitis, arthritis, and postoperative pain. Studies have shown that these mediators increase with time during the inflammatory process.4,5,6

    DHA The most well-known O3FA are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While these two O3FA can be used to generate resolvins, there is another O3FA called docosapentaenoic acid (DPA), which is a particularly effective precursor to different resolvins.7 DPA is an intermediate in the biosynthesis of DHA from EPA. In any case, DPA is not always seen in omega-3 fatty acid products. It can, however, be found in some cod liver oil products.

    Cod Liver Oil And Inflammation

    It should be noted that cod liver oil is a natural source of vitamins A and D, in addition to O3FA. This is significant since maintaining healthy vitamin D levels is necessary for supporting cardiovascular health,8,9,10,11 and vitamin D plays an important role in healthy skin and in regulating a healthy immune system.12 Furthermore, some cod liver oil products are a direct source of pro-resolving mediators. Not surprisingly, cod liver oil has shown value for its anti-inflammatory effects.

    A study13 was conducted to compare the effects of supplementation with either sunflower oil (source of omega-6) or cod liver oil (source of omega-3) oil, in rates with inflammatory colitis. Inflammatory markers increased in rats fed sunflower oil but was blunted in rats fed cod liver oil. In fed cod liver oil group, the damage score was markedly reduced by day 30, and inflammation and ulceration were almost absent by day 50.

    A 9-month, double-blind, placebo-controlled, randomized human study14 was conducted in 58 patients with rheumatoid arthritis (RA) to determine whether cod liver oil supplementation would help reduce daily NSAID (pain medication) requirement. Patients took either 10 g of cod liver oil containing or identical placebo capsules. Documentation of NSAID daily requirement, clinical and laboratory parameters of RA disease activity, and safety checks were done at 0, 4, 12, 24 and 36 weeks. At 12 weeks, patients were instructed to gradually reduce, and if possible, stop their NSAID intake. Results were that 39 percent of patients in the cod liver oil group and 10 percent of patients in the placebo group were able to reduce their daily NSAID requirement by more than 30 percent. Researchers concluded that cod liver oil supplements containing n-3 fatty acids can be used as NSAID-sparing agents in RA.

    Cod Liver Oil and Beauty
    In addition to inflammation, cod liver oil may also have a "beauty from within" application. Here's the rationale. O3FA have been shown to help reduce the visible signs of aging, and support cell rejuvenation. In one study, a diet providing as little as 295 mg/day of EPA was shown to decrease the risk in photoaging (i.e. more rapidly aged skin due to sun exposure) in women.15 In addition, vitamin D has been shown to play an important role in maintaining healthy hair due to its relationship with vitamin D receptors in hair follicles.16,17,18 Given that cod liver oil is a natural source of both O3FA and vitamin D, it may serve as an ideal supplement for the skin and hair.

    Conclusion
    Due to its naturally occurring EPA, DHA, DPA, and pro-resolving mediators, cod liver oil is an ideal supplement for helping to reduce inflammation. Furthermore, it is a natural source of vitamins A and D; and may also have "beauty from within" applications. That being said, if you're going to use a cod liver oil supplement, it is important to use a clean product. I suggest looking for supplements from cod from Alaskan waters (a more pristine area) that are line-caught and flash-frozen to preserve freshness.

    References:

    1. Lopez-Garcia E, Schulze MB, Fung TT, Meigs JB, Rifai N, Manson JE, Hu FB. Major dietary patterns are related to plasma concentrations of markers of inflammation and endothelial dysfunction. Am J Clin Nutr. 2004 Oct;80(4):1029–35.
    2. Halonen JI, Zanobetti A, Sparrow D, Vokonas PS, Schwartz J. Associations between outdoor temperature and markers of inflammation: a cohort study. Environ Health. 2010 Jul 23;9:42.
    3. Clària J. Resolution of Acute Inflammation and the Role of Lipid Mediators. Scientific World Journal. 2010; 10:1553–5.
    4. Recchiuti A, Serhan CN. Pro-resolving lipid mediators (SPMs) and their actions in regulating miRNA in novel resolution circuits in inflammation. Front Immunol. 2012 Oct 22;3:298.
    5. Serhan CN. Novel Pro-Resolving Lipid Mediators in Inflammation Are Leads for Resolution Physiology. Nature. 2014 Jun 5; 510(7503): 92–101.
    6. Spite M, Serhan CN. Novel lipid mediators promote resolution of acute inflammation: impact of aspirin and statins. Circ Res.2010 November 12; 107(10): 1170–84.
    7. Primdahl KG, Aursnes M, Walker ME, Colas RA, Serhan CN, Dalli J, Hansen TV, Vik A. Synthesis of 13(R)-Hydroxy- 7Z,10Z,13R,14E,16Z,19Z Docosapentaenoic Acid (13R-HDPA) and Its Biosynthetic Conversion to the 13-Series Resolvins. J Nat Prod. 2016 Oct 28;79(10):2693–2702.
    8. Wang TJ, Pencina MJ, Booth SL, et al. Vitamin D deficiency and risk of cardiovascular disease. Circulation 2008;117;503–11.
    9. Dobnig H, Pilz S, Scharnagl H, et al. Independent association of low serum 25-hydroxyvitamin D and 1,25-dihydroxyvitamin D levels with all-cause and cardiovascular mortality. Arch Intern Med 2008;168:1340–49.
    10. Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-hydroxyvitamin D and risk of myocardial infarction in men. Arch Intern Med 2008;168:1174–80.
    11. Martins D, Wolf M, Pan D, et al. Prevalence of cardiovascular risk factors and the serum levels of 25-hydroxyvitamin D in the United States. Arch Intern Med 2007;167:1159–65.
    12. Institute of Medicine. Food and Nutrition Board. Vitamin A. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy Press, Washington, DC; 2001:82–161.
    13. Vilaseca J, Salas A, Guarner F, Rodríguez R, Martínez M, Malagelada JR. Dietary fish oil reduces progression of chronic inflammatory lesions in a rat model of granulomatous colitis. Gut. 1990 May;31(5):539–44.
    14. Galarraga B, Ho M, Youssef HM, Hill A, McMahon H, Hall C, Ogston S, Nuki G, Belch JJ. Cod liver oil (n-3 fatty acids) as an nonsteroidal anti-inflammatory drug-sparing agent in rheumatoid arthritis. Rheumatology (Oxford). 2008 May;47(5):665–9.
    15. Latreille J, Kesse-Guyot E, Malvy D, Andreeva V, Galan P, Tschachler E, Hercberg S, Guinot C, Ezzedine K. Association between dietary intake of n-3 polyunsaturated fatty acids and severity of skin photoaging in a middle-aged Caucasian population. J Dermatol Sci. 2013 Dec;72(3):233–9.
    16. Daroach M1, Narang T, Saikia UN, Sachdeva N, Sendhil Kumaran M. Correlation of vitamin D and vitamin D receptor expression in patients with alopecia areata: a clinical paradigm. Int J Dermatol. 2018 Feb;57(2):217–222.
    17. Gerkowicz A, Chyl-Surdacka K, Krasowska D, Chodorowska G. The Role of Vitamin D in Non- Scarring Alopecia. Int J Mol Sci. 2017 Dec 7;18(12).
    18. Cheung EJ, Sink JR, English Iii JC. Vitamin and Mineral Deficiencies in Patients With Telogen Effluvium: A Retrospective Cross-Sectional Study. J Drugs Dermatol. 2016 Oct 1;15(10):1235–37.

  • Okay, so golf isn’t your game; maybe its tennis, cycling, dancing, or simply a zest to live life to its fullest. Regardless of age, ethnicity, profession, or financial status, quality of life cannot be obtained while experiencing pain and inflammation, pain that affects the life of the victim, family and friends.

    The world of medicine is undergoing a radical upheaval in its understanding of the debilitating, and often life-threatening, diseases of inflammation, including: heart disease, stroke, rheumatoid and osteoarthritis, multiple sclerosis, fibromyalgia, chronic fatigue, macular degeneration, Crohn’s, allergies, and much more.

    Inflammation is the body’s way of telling us that something is terribly wrong—a basic defense triggered by bacteria, virus, parasites, injury, trauma, surgery, and chemicals (environmental or ingested). If the inflammation continues, pro-inflammatory cytokines are produced by macrophages, which are chemical messengers that attack and clean up cells in the affected area; eventually cytokine production rises, destroying more and more cells, leading to organ damage.

    Structural Remodeling
    Bone, a hard substance forming the framework around which the body is built, is the skeleton containing over 200 separate bones that support and shape to the body and protect its vital organs. The common misconception is that bone is “dead”; on the contrary, it’s a living substance and one of the most active tissues in the body, constantly being broken down and rebuilt by a process called remodeling. Therefore, in order for it to stay strong and healthy, it must have constant nourishment to:

    • Keep the bone cells healthy and active
    • Supply a variety for nutritional building blocks essential to form organic bone matrix
    • Supply complex minerals needed to make up the hardened component of bone known as hydroxyapartite crystals.

    The misconception exists that most mineral supplements are utilized by the body in the same manner. Not so. In my professional experience and research, the supplementation most effective is that derived from goat-milk whey, naturally predigested. This type of whey has been used for decades to promote bone density as well as to relieve aching, painful joints. This highly concentrated food powder contains a broad array of naturally occurring minerals, including sodium, potassium and calcium, in ratios used by the body with ease of digestion and absorption.

    As we age, our ability to absorb calcium and minerals declines, therefore, supplementation must be bioavailable, i.e. easily absorbable.

    With proper full-spectrum nutrition, healthy bones last a lifetime.

    Protecting Your Shock-absorbers
    Joints are designed to allow for smooth movement between the bones and to absorb the shock of jarring and/or repetitive movement. Joints consist of:

      Cartilage—The substance that forms a firm, slippery coating at the end of each bone, cushioning it to allow joints to move easily
      Muscles—Responsible for facilitating the movement of joints and keeping bones stable
      Ligaments—Tough, cord-like tissues connecting bones
      Tendons—Fibrous cords connecting muscles to bones, working with muscles to create movement of the joints.

    According to the University of Florida Division of Rheumatology, there are more than 100 types of arthritis. That said, arthritis and other rheumatic conditions alone affect an estimated 43 million Americans, and that number is expected to climb to 60 million by the year 2020.

    What most Americans reach for to help with pain and inflammation (the external effects) of arthritis, fibromyalgia and other inflammatory disorders are NSAIDs, a class of drugs including aspirin, ibuprofen, Vioxx, and Celebrex. The public was led to believe this class of drug is generally safe to take long-term. We now know different; the death statistics show otherwise. According to The Wall Street Journal (Apr. 19, 1999), every year 20,000 Americans die from the use of these drugs—higher than the number who die from HIV. (12,000 to 16,000 a year). In addition, another 100,000 Americans end up hospitalized with liver toxicity, kidney damage, and intestinal hemorrhage from the overuse of these drugs.

    Painful Reflections
    Unfortunately, this doctor is speaking from experience, after developing leaky gut syndrome as a result of prescribed NSAID use after a life-threatening accident and the subsequent injuries. Yes, NSAIDs are valuable in the short term after an injury, trauma or surgery; however, long-term use sets up the patient for disorders that not only alter their entire life (multiple allergic response syndrome/environmental illness) but also potentially place them in a life-threatening situation far worse than what precipitated the original need for the medications.

    Hopeful Tomorrows
    While prescription drugs provide short-term relief, they do not deal with the underlying causes. It makes perfect sense to look into a safe, effective nutraceutical option that contains comprehensive, time-tested ingredients all in ONE BLEND, as those identified in a blend listed below:

    • Complete bone support formula with a broad array of naturally occurring minerals from goat milk whey to assist in maintaining chemical balance and to keep calcium in solution (fluid)—preventing it from depositing in joints
    • Naturally occurring food-based cartilage building compounds of glucosamine and chondroitin sulfates
    • Enzymes, such as protease, bromelain, papain, amylase, lipase and cellulase, known to reduce pain and inflammation
    • Botanicals used for centuries known for their strong anti-inflammatory, alkalizing and antioxidant effects; ginger, turmeric, acerola cherry, cherry juice, valerian, lemon powder, and white willow bark (natural aspirin)
    • Type II Chicken Collagen, a food-based source of collagen—the principle structure of protein in cartilage, possesses no known side-effects and provides maximum absorption for strength, flexibility and joint support. This collagen is derived from free-range chickens; free of growth hormones, antibiotics, pesticides and insecticides. Many other sources of glucosamine and chondroitin sulfates are from marine life (which has a much higher risk of contamination) or from sources that are not free-ranged—adding to the body’s toxic load
    • A natural blend of predigested, bioactivated greens to support joint and cartilage matrix
    • Naturally occurring minerals (including potassium, sodium and calcium) from both predigested and regular goat-milk whey to support joints and bone density
    • Bone-building ingredients, such as calcium phosphate, L-carnitine, oat juice (natural silica) and alfalfa juice (glutenfree)
    • Predigested beneficial microorganisms and active enzymes for gastrointestinal support.

    The important components to achieving both short-term relief and long-term maintenance are to supplement with a natural, comprehensive, bone and joint health formula in order to provide the body what it needs to increase bone density while rebuilding healthy cartilage and connective tissue. Additionally, when it includes whole foods, herbs and enzymes for pain associated with inflammation, you are dealing with the causes of the pain, not merely masking it.

      Alcohol: Depletes B vitamins and magnesium—needed by joint fluid and cartilage for proper function

      Refined Sugar: Depletes B vitamins and trace minerals necessary for healthy joint cartilage and synovial fluid

      Nightshade Foods: Inflame an inflammatory condition, and the symptoms can last as long as six weeks (tomatoes, potatoes, peppers—red, green, yellow, cayenne, and paprika, eggplant, blueberries, huckleberries, okra, and tobacco. For specific dietary information and nightshade-free recipes, refer to my book Pain/Inflammation MATTERS

      Antacids: Depletes and neutralizes stomach digestive acids, which prevents the body from digesting calcium, proteins, and minerals that are essential for bone and cartilage repair.

    No product can possibly guarantee it will allow you to again feel as good as “the good old days” without stiff, achy joints, swollen hands, knees, and ankles. If golfing, gardening, climbing stairs, dancing, or simply bending or walking have become challenging, dietary comprehensive supplement blends are available containing natural ingredients—many of which have been used for decades and present safe and effective quick relief as well as long-term maintenance, naturally.

  • Depression now affects one in ten adults in the U.S. and is projected to be the second leading cause of disability in the world by the year 2020. Depression is also one of the leading causes of workplace healthcare expense, costing employers and employees billions of dollars in medical costs, absenteeism, and presenteeism. Attempts to find a medication to treat depression have been going on for over 50 years with surprisingly poor results. Some evidence indicates that response rates to the top medications are often as low as 17 percent and about 63 percent of patients experience side effects such as anxiety, insomnia, weight gain, sexual dysfunction and thoughts of suicide.

    In 2013 there was a double-blind, placebo-controlled study comparing curcumin to Prozac and curcumin was just as effective, but without the potentially harmful side effects. Over time most prescription medications lose their effectiveness while producing ever-increasing negative side effects. Curcumin, on the other hand, has increasingly beneficial side effects including improved attentiveness, better sleep, emotions and learning. It accomplishes this through the increase of norepinephrine, serotonin and dopamine as well as the reduction of inflammation in the brain.

    It should be noted that the curcumin used in the above mentioned study was a special form of curcumin called BCM-95. The form is seven times more bioavailable than any other form of curcumin.

    There are some even more significant positive side effects or benefits to taking curcumin beyond its ability to improve brain function. Curcumin also suppresses the growth of inflammatory cells in our joints, thus helping to prevent and even reverse many cases of osteoarthritis. By preventing the breakdown of joint-lining cartilage curcumin has even been shown to provide significant relief for people with rheumatoid arthritis, a genetic and more difficult to treat disease.

    And finally, curcumin may very well be one of the leading natural methods for the prevention and the treatment of cancer. Scientific evidence has shown the ability of curcumin to help in the following types of cancer: breast; uterine; cervical; prostate; brain; lung; throat; bladder; pancreas and gastrointestinal. Curcumin actually has been shown to intervene and disrupt cancer at virtually every stage of its development. It achieves this primarily through the suppression of inflammation, which is one of the major contributors to most forms of cancer. By preventing the proliferation, migration and thus the very survival of cancer, curcumin helps the body's natural defense mechanisms, as well as the conventional and the natural treatments that have been proven to kill cancer cells. This natural compound derived from the spice turmeric deserves serious consideration for the treatment of depression as well as the other chronic diseases mentioned here.

  • Depression is an increasingly common issue in the United States. The Centers for Disease Control in 2010 estimated that 11.1 percent of the American population suffers from significant depression — a whopping 35 million individuals — and this figure seems to be steadily rising. Prescribed mood modifiers are everywhere, starting as early as elementary school and continuing on into old age. How successful are these pharmacologic approaches? Not very. Optimistic estimates maintain that such interventions are reasonably successful in only one half of those treated. Less optimistic observers note that in those currently taking an SSRI (selective serotonin reuptake inhibitor) antidepressant drugs such as Prozac, despite a host of side effects, most do not attain relief. Nearly two-thirds of elderly patients treated for depression fail to achieve symptomatic remission and functional recovery with first-line pharmacotherapy; they obtain better results with, for instance, tai chi.1 For major depressive disorder, a condition for which one would think that pharmacological treatments would win out over nonpharmacological therapy, it turns out that nonpharmacological therapy not only is just as effective, but also involves far fewer adverse events.2,3

    The causes of depression and mood disorders remain an area of controversy. Human beings are prepared to react to vastly varied environmental factors. Not surprisingly, many biological and psychological factors cut in more than one direction. Metabolic factors (inflammation, insulin resistance, and oxidative stress) are not necessarily one-direction in terms of causation, for example, with regard to emotional and physical stress and the resulting stress hormones (glucocorticoids). Sex hormones (testosterone, estrogen), likewise, both influence and are influenced by emotional and physical factors.

    Is Inflammation the Central Issue?
    The concept of inflammation in the last few years has been stretched to cover more and more forms of illness and dysfunction. One reason is that inflammation is actually a set of responses that occur naturally all the time, yet each of which can itself escape proper regulation. You get a sense of this from the article on inflammation available online from Wikipedia: “Inflammation is a protective response that involves immune cells, blood vessels, and molecular mediators. The purpose of inflammation is to eliminate the initial cause of cell injury, clear out necrotic cells and tissues damaged from the original insult and the inflammatory process, and to initiate tissue repair.” Inflammation thus involves both destruction and repair.

    A number of researchers are looking into the issue of neuroinflammation outside of the traditional medical areas of concern, such as stroke. For instance, psychological stress has been demonstrated to increase neuroinflammation in animal models.4 Similarly, there is evidence to support the position that links chronic depression to chronic brain inflammation and acute depression to stress-triggered neuronal microdamage.5 Another line of argument is that the “metabolic syndrome and its individual components induce a proinflammatory state that damages blood vessels. This condition of chronic inflammation may damage the vasculature of the brain or be directly neurotoxic.”6

    Countering Depression without Drugs
    Inflammation and the metabolic syndrome are closely linked in physiology and biochemistry. Therefore, it should not come as a surprise that studies on obesity, diet and exercise habits often turn up implications for preventing and treating depression. For example, a large study of 15,093 people published in 2015 indicated that depression could be linked with nutrient deficits. The best results were found with two essentially Mediterranean-style diets. These diets overlapped in terms of foods such as omega-3 fatty acids, vegetables, fruits, legumes, nuts and moderate alcohol intake. Another finding was that there apparently is a threshold effect, meaning that a certain level of protective foods needed to be in the diet, but that benefits in terms of reduced risk of depression plateaued after this threshold was passed.7

    It is difficult to find many nutrients that can be given as dietary supplements that cross the blood-brain barrier. Many of the nutrients that are of use are from berries. Pterostilbene, but not resveratrol, is a potent neuromodulator in aging and Alzheimer’s disease.8 “Blueberry, strawberry, blackberry, grape and plum juices or extracts have been successfully tested in cognitively impaired rodents. Published trials of the benefits of grape and blueberry juice in the treatment of small numbers of cognitively impaired persons have recently appeared.”9 Another potentially useful item in this regard is the Chinese herb known as blue dogbane, Apocynum venetum. This interesting item, virtually unknown outside of Asia, exerts proven anti-depressant effects, in part, via brain monoamine levels and the dopaminergic system. The latter, again, is influenced by pterostilbene, but not resveratrol.10 Of importance regarding the impact of Apocynum venetum on inflammation is its high content of the potent antioxidant / anti-inflammatory, isoquercitrin.11

    A complementary option to the foregoing nutrients is to reduce the impact of stress. Phosphatidylserine (PS) supports the brain’s physiological processing of stress and promotes neuronal communication by its effect on cell membrane fluidity. It is a natural phospholipid that is an essential component of cell membranes. PS promotes brain function by increasing neuronal membrane fluidity (cell-to-cell communication), resulting in improved cognition. Also, PS protects against stress by mitigating the actions of cortisol (catabolic stress hormone.) Human research routinely demonstrates these benefits and suggests the usefulness of a combination with DHA, e.g., “The results demonstrate that consumption of 100 mg/day of PS-DHA might be associated with improving or maintaining cognitive status in elderly subjects with memory complaints.”12

    Finally, there is the issue of the relation between Alzheimer’s and sugar consumption. In old age, there tends to be an increasingly significant association between forms of cognitive impairment and depression. Some believe there’s a connection between sugar intake and Alzheimer’s disease. There are a number of theories as to why this might be. One argument is that increased consumption of simple carbohydrates leads to blood brain barrier degradation and subsequently to damage to the hippocampus.13 A related argument is that increased consumption of simple carbohydrates leads to elevations of specific advanced glycation end products (AGEs), especially the neurotoxic methyl-glyoxal derivatives (MG). High levels of AGEs also are correlated with reduced insulin sensitivity in older human adults. These factors promote chronic oxidant stress and inflammation in the brain.14

    Endnotes:

    1. Lavretsky H, Alstein LL, Olmstead RE, Ercoli LM, Riparetti-Brown M, Cyr NS, Irwin MR. Complementary use of tai chi chih augments escitalopram treatment of geriatric depression: a randomized controlled trial. Am J Geriatr Psychiatry. 2011 Oct;19(10):839–50.
    2. Gartlehner G, Gaynes BN, Amick HR, Asher G, Morgan LC, Coker- Schwimmer E, Forneris C, Boland E, Lux LJ, Gaylord S, Bann C, Pierl CB, Lohr KN. Nonpharmacological Versus Pharmacological Treatments for Adult Patients With Major Depressive Disorder [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2015 Dec.
    3. Gartlehner G, Gaynes BN, Amick HR, Asher GN, Morgan LC, Coker- Schwimmer E, Forneris C, Boland E, Lux LJ, Gaylord S, Bann C, Pierl CB, Lohr KN. Comparative Benefits and Harms of Antidepressants, Psychological, Complementary, and Exercise Treatments for Major Depression: An Evidence Report for a Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016 Feb 9. [Epub ahead of print]
    4. Barnum CJ, Pace TW, Hu F, Neigh GN, Tansey MG. Psychological stress in adolescent and adult mice increases neuroinflammation and attenuates the response to LPS challenge. J Neuroinflammation. 2012 Jan 16;9:9.
    5. Wager-Smith K, Markou A. Depression: a repair response to stress-induced neuronal microdamage that can grade into a chronic neuroinflammatory condition? Neurosci Biobehav Rev. 2011 Jan;35(3):742–64.
    6. Cherniack EP. A berry thought-provoking idea: the potential role of plant polyphenols in the treatment of age-related cognitive disorders. Br J Nutr. 2012 Sep;108(5):794–800.
    7. Sánchez-Villegas A, Henríquez-Sánchez P, Ruiz-Canela M, Lahortiga F, Molero P, Toledo E, Martínez-González MA. A longitudinal analysis of diet quality scores and the risk of incident depression in the SUN Project. BMC Med. 2015 Sep 17;13:197.
    8. Chang J, Rimando A, Pallas M, Camins A, Porquet D, Reeves J, Shukitt- Hale B, Smith MA, Joseph JA, Casadesus G. Low-dose pterostilbene, but not resveratrol, is a potent neuromodulator in aging and Alzheimer’s disease. Neurobiol Aging. 2012 Sep;33(9):2062–71.
    9. Cherniack EP. A berry thought-provoking idea: the potential role of plant polyphenols in the treatment of age-related cognitive disorders. Br J Nutr. 2012 Sep;108(5):794–800.
    10. Zheng M, Fan Y, Shi D, Liu C. Antidepressant-like effect of flavonoids extracted from Apocynum venetum leaves on brain monoamine levels and dopaminergic system. J Ethnopharmacol. 2013 May 2;147(1):108–13.
    11. Butterweck V, Nishibe S, Sasaki T, Uchida M. Antidepressant effects of apocynum venetum leaves in a forced swimming test. Biol Pharm Bull. 2001 Jul;24(7):848–51.
    12. Vakhapova V, Cohen T, Richter Y, Herzog Y, Kam Y, Korczyn AD. Phosphatidylserine containing omega-3 Fatty acids may improve memory abilities in nondemented elderly individuals with memory complaints: results from an open-label extension study. Dement Geriatr Cogn Disord. 2014;38(1–2):39–45.
    13. Hsu TM, Kanoski SE. Blood-brain barrier disruption: mechanistic links between Western diet consumption and dementia. Front Aging Neurosci. 2014 May 9;6:88.
    14. Cai W, Uribarri J, Zhu L, Chen X, Swamy S, Zhao Z, Grosjean F, Simonaro C, Kuchel GA, Schnaider-Beeri M, Woodward M, Striker GE, Vlassara H. Oral glycotoxins are a modifiable cause of dementia and the metabolic syndrome in mice and humans. Proc Natl Acad Sci U S A. 2014 Apr 1;111(13):4940–5.
  • It’s not a new discovery that diabetes and inflammation coexist. What is new is the realization that most victims of inflammatory disorders are so busy dealing with their pain, compromised mobility and diluted quality of life they don’t consider checking their blood sugar levels with their health provider, especially their A1c—the average of your blood sugar over a three-month period, which is a best indicator of life-style so appropriate modifications can be made.

    A study by esteemed researchers in Sweden identified how to reduce inflammation while also reducing blood sugar because more and more the two disorders are connected1, those discoveries and more follow.

    Anatomy of the Vicious Cycle
    According to the esteemed researcher, Dr. Richard K. Bernstein, the following equation is the vicious cycle of blood sugar and inflammation:

    Inheritance + inflammation + fat in the blood feeding the liver = insulin resistance = elevated serum insulin levels = fat cells to build even more abdominal fat = rise in triglycerides in he liver’s blood supply = enhanced inflammation = increased insulin levels due to increased resistance to insulin.

    Fat is Fat, or Is It?
    When researchers like Bernstein write about fat, he’s not referring to fat we eat—he’s referring to the fat circulating in our blood that comes from eating carbohydrates as well as from existing body fat. Inflammation, he believes, is tied to the underlying cause of insulin resistance and here’s the methodology:

    • The immune system brings more red and white blood cells to the area when it detects an assault of inflammation.
    • It opens blood vessel walls so more fluid can come out into the infected or injured parts.
    • It brings healing substances like cholesterol to the area to make “patches” for damaged areas and help new cells grow. That’s fine for an infected finger, but imagine that process going on day after day in your kidneys, eyes, or your coronary arteries!

    Once the invader—inflammation in this case–is defeated, the system should cool down, right? Not always. The active immune cells originally called in to help should go home, leaving just a few guards to watch for the next attack; but that doesn’t always happen. When there’s no cool-down, the tissues stay hot and swollen—resulting in a breakdown of the blood vessel walls that can become blocked.

    All too often the inflammation becomes chronic—reigniting a continually burning fire in your body causing a multitude of disorders from the damage. Researcher Mario Kratz, PhD, believes a chronic low-grade inflammation plays a role in ALL major diseases—heart disease, diabetes, autoimmune disorders, arthritis/fibromyalgia/generalized inflammation, and certain cancers. Additionally, he confirms from his findings that inflammation causes insulin—resistance the main cause of type 2 diabetes.

    Biological Bandages…
    Inflammation is also believed to be the main cause of diabetes complications. We KNOW diabetes injures blood vessels, causing damage through the whole body. But how exactly does diabetes do that? It seems high blood sugar levels trigger inflammation, which is what actually damages the blood vessels.

    Researchers now believe that small irritations caused by high glucose or high blood pressure specifically bring the immune system defense teams “to the rescue.” As a consequence of these actions, plaques form like bandages to heal existing damage. In addition, even more health depleting, is when the inflammation continues because the plaques break down and move through the system, causing bigger trouble if they restrict or block the flow. According to a cardiovascular expert at Harvard, Peter Libby, MD, “It isn’t just sludge caking up on the vessel walls, there is an inflammatory response”—making the plaques susceptible to actually rupturing. When that occurs, the organs are damaged or outright destroyed! Chronic inflammation is what will likely kill you if you have heart disease and/or diabetes.

    Origins of Inflammation
    By now you’re asking, “Where does it come from?” There are many unknowns in medicine but what we do know is that inflammation is caused by environmental chemicals, excessive chronic stress, infections, allergies (food and environmental), high glucose levels, excessive abdominal fat, high carbohydrate foods, sugar, high blood pressure, and unhealthy unnatural food. What’s also important to keep in mind is that too little or too much physical activity can also promote inflammation—another reminder that everything in life needs to be in balance in order to achieve and maintain wellness. The question still perplexing scientists is, which came first, the inflammation or the fat?

    Emotional or physical stresses are known to cause inflammation. When stressed, the body prepares for damage by cranking up inflammatory responses—chronic stress definitely leads to chronic inflammation, period.

    Open Wide...
    Oral inflammation like that caused by periodontal infection or a bacterial infection from let’s say decay under a crown or in a root canal, responds to localized treatment—sometimes. But generalized, or systemic, inflammation also sabotages overall defenses, especially those with diabetes. Therefore, if you have an inflammatory disorder, don’t forget to consider what’s going on in your mouth!

    Specific Dietary Saboteurs
    Nutrition expert Shereen Jegtvig, confirms that processed and refined foods like white flours, sugars, and high-fat meats increase the potential for inflammation in your body as well as sabotaging your ability to maintain a healthy blood sugar level.

    Reducing/Eliminating the Fire Within
    Most experts focus on dietary modifications and specific supplementation to reduce or completely eliminate the fire of inflammation, as I’ve written about extensively for the past 25 years. According to researchers, and through my personal and clinical experiences, omega-3 fatty acids are the best inflammation coolers because the body uses omega-3s to produce chemicals called resolvins and protectins, which work to “resolve” and “protect” our cells by calming inflammatory cells.

    The omega-3 fatty acids form the building blocks of many of the body’s natural anti-inflammatory compounds. Fish oil supplements, which are typically produced from salmon oil, are especially rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Although both fatty acids are essential for health, EPA plays a more important role in the body’s defenses against inflammation.

    A team of molecular biologists at Cardiff University, Wales, headed by Bruce Caterson, PhD, discovered specifically that fish oils DO reduce inflammation and also inhibit the breakdown of cartilage as in osteoarthritis.

    Believing that ONLY supplements can extinguish the fire of inflammation is like using a glass of water to attempt to put out a raging forest fire —yes, it will help…a bit, but without overall management through diet modifications the underlying inflammatory condition will not be extinguished until you change what you ingest overall and expose yourself to environmentally.

    Sources of Omega-3 Fatty Acids…

    • cold-water oily fish;
    • flax seeds and;
    • pumpkin seeds ;
    • Other helpful fats (not omega 3) include olive oil, avocado and nuts, rice bran oil, grape seed oil, and walnut oil.

    Healthy Protein Sources
    Choose protein from organic/free-range lean poultry, fish and other seafood, soy and soy foods such as tofu and tempeh, beans, nuts, seeds, and protein-dense grains like quinoa.

    Inflammation-fighting Herbs

    • Ginger
    • Turmeric
    • Boswellia

    Inflammation-fighting Nutrient Supplements

    • A lack of chromium results in diabetes-like symptoms—supplementation shows improvement of insulin function and lower glucose levels.
    • Vitamins E and C improve glucose tolerance with the added benefit of lowering levels of C-reactive protein (CRP) and interleukin-6. The effect of these vitamins on easing diabetic complications may actually be greater than their glucose-lowering properties.

    Foods that “IGNITE” Inflammation
    I’ve written extensively about specific food groups that ignite inflammation, the nightshade genre being the foremost as outlined specifically in my best-selling book, Pain & Inflammation Matters. In addition, specific chemicals added to food do much the same as nightshades but have many other health-depleting side effects, as itemized below.

    Foods in the Nightshade Family to AVOID
    • Tomatoes (all varieties including tomatillos)
    • Potatoes (all varieties—white sweet potatoes or orange yams are NOT nightshades and can be eaten)
    • Peppers (all varieties including, red, yellow, green, bell, cayenne, paprika)
    • Eggplant
    • Also avoid the following, although not directly nightshades, they contain some of the same chemicals that ignite inflammation: Okra, goji berries, blueberries, huckleberries
    Food Additives/Preservatives to AVOID
    Keep in mind that many health-depleting ingredients can be legally hidden in acceptable aliases, read labels!
    • Nitrates also known as Nitrites;
    • These always contain monosodium glutamate: (MSG) under the aliases: flavors/flavorings, seasonings, hydrolyzed vegetable protein (HVP), etc.

    If you’re interested in specifics about dangerous food additives and how they contribute not only to inflammation but also to thousands of disorders, read my book, Chemical Cuisine: Do You REALLY Know What You’re Eating? Available on my website. www.gloriagilbere.com

    Identify the Key Objective
    Your key objective in reducing inflammation, especially as related to diabetes, is to lower glucose levels and improve your insulin function, which in turn, reduces overall inflammation.

    Your Personal Firefighter…
    Consume more WATER, WATER, WATER! You must have sufficient water in order to put out the fire of inflammation! It is recommended you drink at least half your body weight in ounces (Example: if you weight 160 pounds you need a minimum of 80 ounces of water daily). You can count as water any tea that does not contain caffeine or drinks like lemonade/ limeade if unsweetened or sweetened with a natural herb like Stevia. Remember that if you are physically active or live in tropical or dry hot climates, you MUST increase water intake from the above recommendation.

    Inflammation and diabetes are complex syndromes but all can be significantly improved or eliminated through personal dietary and lifestyle choices, Wholistically.

    References

    1. Lena Jonasson, Hans Guldbrand, Anna K. Lundberg & Fredrik H. Nystrom (2014) Advice to follow a low-carbohydrate diet has a favourable impact on low-grade inflammation in type 2 diabetes compared with advice to follow a low-fat diet, Annals of Medicine, 46:3, 182-187, DOI: 10.3109/07853890.2014.894286
  • Carbohydrates are the most abundant biomolecules on our planet and in our food supply. They exhibit some of the largest differences in their metabolism by different members of the animal kingdom. At one extreme, herbivores can almost completely break down dietary plant material with the help of beneficial bacteria that dwell within their gastrointestinal tract; at the other extreme, true carnivores can’t process most dietary carbohydrates. Humans fall somewhere in between; we derive a great deal of nutrition out of some dietary carbohydrates, but are unable to process others.

    In our diets, digestible carbohydrates consist of sugars and starches, while the indigestible carbohydrates are the fibers and resistant starches1. Dietary sugars are predominantly monosaccharides (sugars consisting of a single unit, such as glucose and fructose) or disaccharides (sugars consisting of two monosaccharides linked together, such as sucrose and lactose). Starches are long chains (polymers) of many linked monosaccharide molecules, usually glucose.

    Monosaccharides are the preferred form by which sugars are absorbed from the intestines, therefore, starches and disaccharide sugars (sucrose, lactose) must be broken down by digestive enzymes before assimilation. Starches are fairly easily digested by the action of pancreatic enzymes, while disaccharide sugars are degraded by enzymes that dwell on the surface of the small intestines. The familiar lactose maldigestion (“lactose intolerance”) experienced by many individuals actually results from the lack of one of these intestinal enzymes (lactase, the enzyme that breaks down lactose into glucose and galactose).

    Fibers and resistant starches are carbohydrates as well. Like starches, fiber is composed of polymers of linked monosaccharide sugars. Unlike starches, however, fibers and resistant starches are not used as a source of calories; humans lack the necessary enzymes to break down resistant starches and fibers, therefore, they are not absorbed. Some soluble fiber and resistant starch is broken down by intestinal bacteria, the rest passes through the gastrointestinal tract intact.

    The majority of dietary carbohydrates are obtained from plant sources (fruits, vegetables, grains). In contrast to animal tissues, which are held together by mostly proteins, plants cells are held together by cellulose and lignin, two types of dietary fiber. The edible portions of plants are usually those that contain large amounts of storage carbohydrates, such as the kernels of grains (which store starches) or fruits (which store sugars). Smaller amounts of carbohydrates are found in animal products; carbohydrates constitute only about one percent of the mammalian body2.

    ROLES OF DIETARY CARBOHYDRATES AND FIBER IN NORMAL METABOLISM
    Although they do not have the diversity in human metabolism as do proteins, dietary carbohydrates and fibers still have a number of fates:
    Fuel Source and Fuel Storage.

    As versatile as humans are in obtaining energy from a variety of macronutrients, the preferred energy source in our metabolism is the carbohydrate glucose. Under normal conditions, the brain uses glucose as an energy source almost exclusively, and most other tissues rely heavily on it. To accommodate the body’s need for glucose, most sugars and starches can be converted into glucose as they are absorbed and distributed amongst various tissue following a meal. Additionally, some amino acids from digested protein can also be converted into glucose (in true carnivores like cats, this is where most glucose comes from).

    Unlike other cellular energy sources (amino acids and fatty acids), glucose can be converted into energy in the absence of oxygen (anaerobic glycolysis). This makes glucose a critical source of quick energy during times when oxygen is scarce, such as during intense exercise.

    Glucose can also be stored for later usage, in the form of glycogen (“animal starch”). Glycogen is abundant in the liver, which stores about a day’s worth of glucose in order to provide enough energy to fuel the brain during periods between meals. Glycogen is also used to store glucose for use in muscles, which rely on it for quickly generating energy. If the dietary intake of carbohydrates exceeds what is needed for immediate energy and glycogen reserves, then the excess is converted to fat for long-term storage.

    Precursors to other biomolecules. Carbohydrates are used to make other important biomolecules. These include: glycosaminoglycans (such as chondroitin, keratin, and hyaluronic acid), important constituents of joints and connective tissues; nucleic acids (DNA and RNA are partially constructed from the sugar ribose); as well as other amino acids and fatty acids for making new cellular proteins and cell membranes.

    Stimulation of digestion. Fiber, despite its non-nutritive value, still has evolved important roles in human physiology. The bulk of insoluble fibers helps digested food to move more easily through the intestines and be readily eliminated from the body. Soluble fibers and resistant starches can provide a source of energy for intestinal bacteria, which themselves provide a number of health benefits, including the stimulation of immunity, protection from pathogenic bacteria, and enhanced absorption of minerals from the diet. Prebiotics, a subset of soluble fiber, have gained attention in recent years in their ability to be selectively fermented by gut flora for a diversity of potential health-promoting benefits3.

    SPECIFIC HEALTH BENEFITS OF CARBOHYDRATES AND FIBER
    Many of the health benefits realized by modifying carbohydrate intake involve altering patterns of consumption: reducing intake of sugars, and increasing intake of fiber. For example, recent emphasis on increased intake of whole grains (which contain significantly more fiber, phytonutrients, and protein than do refined cereal flours) has resulted from several studies which suggest that its consumption may reduce the risk of certain cancers, diabetes, and cardiovascular disease4. Fiber intake, in particular, has been the subject of thousands of studies in humans and animals, in part for its ability to successfully reduce the risk of several diseases by different mechanisms:

    Reducing Chronic Low-level Inflammation. In contrast to the conspicuous inflammation that is characteristic of an injury or infection, chronic low-level inflammation can progress unnoticed. This potentially silent affliction has been associated with the progression of several diseases, including cancer, diabetes, cardiovascular, and kidney diseases. In an analysis of 7 studies on the relationship between weight loss and inflammation, increased fiber consumption correlated with significantly greater reductions in C-reactive protein (CRP), one indicator of low-level inflammation5. In these studies, daily fiber intakes ranging from 3.3 to 7.8 g/MJ (equivalent to about 27 to 64 g/day for a standard 2000 kcal diet) reduced CRP from 25–54 percent in a dose-dependent fashion. The Women’s Health Initiative Study also found significant inverse relationships with dietary soluble and insoluble fiber (over 24 g/day) and certain markers of chronic inflammation6.

    Promoting Healthy Blood Pressure. It is not clear how dietary fiber reduces blood pressure, but many studies have observed this trend. Fiber, when taken with a meal, may by reducing the glycemic index of foods and lowering the response of insulin following a meal (insulin may play a role in blood pressure regulation). Soluble fibers may also increase mineral absorption (such as calcium, magnesium, and potassium; all important for healthy blood pressure) by feeding intestinal flora, which lowers intestinal pH and establish a favorable acidic environment for mineral absorption7. Whatever the cause, at least thirty randomized, controlled clinical trials examined the effects of fiber in both hypertensive and normotensive patients. Across all participants, increased fiber intake demonstrated modest average reductions in systolic (1.13–1.15 mm Hg), and diastolic (1.26–1.65 mm Hg) blood pressure89. Amongst hypertensive patients, the average blood pressure reductions were much larger: A significant average reduction in both systolic (-5.95 mm Hg) and diastolic (-4.20 mm Hg) blood pressure was observed over 8 weeks in trials where hypertensive participants increased their daily fiber intake9.

    Promoting Healthy Levels of Blood Lipids. High-fiber diets have been associated with lower prevalence of cardiovascular disease (10). When included as part of a low-saturated fat/low cholesterol diet, dietary fiber can lower low-density lipoprotein cholesterol (LDL-C) by 5–10 percent in persons with high cholesterol, and may reduce LDL-C in healthy individuals as well10. Dozens of controlled clinical trials have shown the cholesterol-lowering potential of dietary fibers including soluble oat fiber, psyllium, pectin, guar gum, b-glucans from barley, and chitosan3,12,13.

    Soluble fibers lower cholesterol by several potential mechanisms (3). They may directly bind cholesterol in the gut, preventing its absorption. The high viscosity of soluble fiber and its ability to slow intestinal motility may help to limit cholesterol and fat uptake as well. Fiber can also increase satiety, which can limit overall energy intake14,15. Lowering Uric Acid. Elevated blood uric acid (hyperuricemia) is a risk factor for kidney disease, cardiovascular diseases, and diabetes; it is also a primary cause for gout16. Fiber intake may lower blood uric acid levels. A significant inverse relationship between fiber intake and hyperuricemia risk was established by analyzing dietary fiber intake data from over 9000 otherwise healthy adults participating in the National Health and Nutrition Examination Survey (NHANES) from 1999–2004. Based on these data, participants with high fiber diets (over about 19 grams fiber/day for the average 2000 kcal diet) had a 55 percent reduction in hyperuricemia risk compared to those on lower fiber diets (<9.2 g fiber/day)17. While these mechanisms for this reduction is unknown, dietary fiber may reduce the absorption of purines from the diet, one of the inciting factors for hyperuricemia.

    HOW MUCH CARBOHYDRATES AND FIBER SHOULD I BE GETTING?
    The amount and composition of carbohydrates in the “ideal” diet is amongst the most heavily debated topics in nutrition. There are scientifically-substantiated merits to both the “low-carb” and “low-fat, high-carb” diets in terms of reducing disease risk and maintaining a healthy body mass index (these will be discussed in greater detail in a future article). The common ground between the two schools of thought is that the average Western diet probably contains too little fiber, and too much refined grains and added sugar. A low-fiber/high-sugar diet, when coupled with excessive caloric intake, has been associated with significant increases in the risk for a number of ailments, including obesity, insulin resistance/type II diabetes, and cardiovascular disease.

    As mentioned previously, the benefits of dietary fiber are numerous. The average daily fiber intake in the American diet, based on data from 2007–2008 NHANEs survey, is about half of the 28 grams/day recommendation by the Institute of Medicine (IOM). Significant numbers of people consume even less than the national average. The highest intakes of dietary fiber are associated with the lowest disease risks; for several observational studies, the greatest risk reductions required intakes exceeding the IOM recommendations.

    In contrast, the American diet contains no shortage of refined grains or sugars. The U.S. Department of Agriculture estimates average grain consumption at about 33 percent more than 6 oz./day recommended in its Dietary Guidelines for Americans. Most of this grain is refined; the same group estimates Americans consume only one-third of the recommended 3 oz./day of whole grains18,19.

    Analysis of data from the last NHANEs survey (2007–2008) determined that Americans consume an average of 120 grams/day of total sugars (about 30 teaspoons), most of which are added sugars. This amounts to approximately 480 kilocalories of energy per day. Most of these sugars come from sweetened carbonated beverages (~37 percent); other top sources include desserts and fruit drinks (fruitades and fruit punches). While arguments can be made that it is the added fructose or corn syrup are particularly dangerous to health (there is evidence that supports and refutes this hypothesis), or that sugar is additive and contributes to overeating (animal models may support this claim), added sugar clearly contributes a significant amount of calories to the average diet, and in many cases displaces essential nutrients20,21.

    To read the series on Macronutrients:

    References:

    1. Fardet A. New hypotheses for the health-protective mechanisms of whole-grain cereals: what is beyond fibre? Nutr Res Rev 2010 Jun.;23(1):65–134.
    2. Engelking L. Textbook of Veterinary Physiological Chemistry. Updated 2nd ed. Burlington, MA: Academic Press; 2011.
    3. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr 1999 Jan.;69(1):30–42.
    4. Higgins JA. Whole grains, legumes, and the subsequent meal effect: implications for blood glucose control and the role of fermentation. J Nutr Metab 2012;2012:829238.
    5. North CJ, Venter CS, Jerling JC. The effects of dietary fibre on C-reactive protein, an inflammation marker predicting cardiovascular disease. Eur J Clin Nutr 2009 Aug.;63(8):921–33.
    6. Ma Y, Hébert J, Li W, Bertone-Johnson E. Association between dietary fiber and markers of systemic inflammation in the Women’s Health Initiative Observational Study. Nutrition 2008;
    7. Greger J. Nondigestible carbohydrates and mineral bioavailability. J Nutr 1999.
    8. Streppel MT, Arends LR, van t Veer P, Grobbee DE, Geleijnse JM. Dietary fiber and blood pressure: a meta-analysis of randomized placebo-controlled trials. Arch Intern Med 2005 Jan.;165(2):150–6.
    9. Whelton SP, Hyre AD, Pedersen B, Yi Y, Whelton PK, He J. Effect of dietary fiber intake on blood pressure: a meta-analysis of randomized, controlled clinical trials. J. Hypertens 2005 Mar.;23(3):475–81.
    10. Badimon L, Vilahur G, Padro T. Nutraceuticals and atherosclerosis: human trials. Cardiovasc Ther 2010 Aug.;28(4):202–15.
    11. Anderson J, Randles K. Carbohydrate and fiber recommendations for individuals with diabetes: a quantitative assessment and meta-analysis of the evidence. J Am Coll Nutr 2004.
    12. AbuMweis SS, Jew S, Ames NP. -glucan from barley and its lipid-lowering capacity: a meta-analysis of randomized, controlled trials. Eur J Clin Nutr 2010 Dec.;64(12):1472–80.
    13. Baker WL, Tercius A, Anglade M, White CM, Coleman CI. A meta-analysis evaluating the impact of chitosan on serum lipids in hypercholesterolemic patients. Ann Nutr Metab 2009;55(4):368–74.
    14. Brighenti F, Casiraghi M, Canzi E. Effect of consumption of a ready-to-eat breakfast cereal containing inulin on the intestinal milieu and blood lipids in healthy male volunteers. Eur J Clin Nutr 1999; Pages 726–33.
    15. Li S, Guerin-Deremaux L, Pochat M, Wils D, Reifer C, Miller LE. NUTRIOSE dietary fiber supplementation improves insulin resistance and determinants of metabolic syndrome in overweight men: a double-blind, randomized, placebo-controlled study. Appl Physiol Nutr Metab 2010 Dec.;35(6):773–82.
    16. Zhu Y, Pandya BJ, Choi HK. Prevalence of gout and hyperuricemia in the US general population: The National Health and Nutrition Examination Survey 2007–2008. Arthritis Rheum 2011 Oct.;63(10):3136–41.
    17. Sun SZ, Flickinger BD, Williamson-Hughes PS, Empie MW. Lack of association between dietary fructose and hyperuricemia risk in adults. Nutr Metab 2010;7(1):16.
    18. Grotto D, Zied E. The Standard American Diet and its relationship to the health status of Americans. Nutr Clin Pract 2010 Dec.;25(6):603–12.
    19. U. S. Department of Agricuture USDOHAHS. Dietary Guidelines for Americans 2010. 2011 Jan.;:1–112.
    20. Avena NM, Rada P, Hoebel BG. Sugar and fat bingeing have notable differences in addictive-like behavior. Journal of Nutrition 2009 Mar.;139(3):623–8.
    21. Berner LA, Avena NM, Hoebel BG. Bingeing, self-restriction, and increased body weight in rats with limited access to a sweet-fat diet. Obesity (Silver Spring) 2008 Sep.;16(9):1998–2002.

  • Cardiovascular Protection, Antiaging and Inflammation Response

    Scientific studies have shown that Resveratrol helps support healthy cardiovascular function. Research has also indicated that, when combined with other polyphenols, Resveratrol is known for its antiaging properties, in addition to the role it plays in supporting a healthy inflammatory response. NOW® Mega Resveratrol contains a diverse blend of potent polyphenols, including 100% all natural trans-resveratrol and proanthocyanins (OPC’s from grape seed), plus catechins (green tea extract) for powerful cardiovascular protection.

    • 200 mg
    • with Red Wine Extract
    • A Dietary Supplement
    • Vegetarian Formula

    For information visit www.nowfoods.com

  • Moducare® is a patented blend of plant sterols and sterolins, and the only sterol/sterolin product clinically proven to be effective in immune modulation. Moducare can be considered an adjunct to help shift immune responses to a more balanced state. It enhances the activity of various immune cells and increases the killing ability of specialized cells, called Natural Killer cells, responsible for immune surveillance. Moducare also has anti-inflammatory properties and helps reduce the effects of stress on the immune system by managing the release of cortisol, a stress hormone. Moducare is well-tolerated, with no known interactions with either prescribed medications or natural supplements. Plus, long-term studies have found that it has no significant negative side effects.

    Human Research Proves Plant Sterols Action
    We call sterols the forgotten nutrient because although thousands of research studies have been preformed on this nutrient, it has not been given the recognition it deserves.

    Over 4,000 published studies to date have examined phytosterols and 140 of these studies are double-blind, placebo-controlled human trials. Rheumatoid arthritis, cervical cancer, diabetes, immune function, prostate problems, HI V, herpes, hepatitis C, allergies, stress-induced immune suppression, chronic fatigue, tuberculosis, breast cancer, and high cholesterol are only some of the diseases where sterols and sterolins have been shown to be extremely effective.

    Plant sterols and sterolins are essential for modulating (balancing) the immune system, enhancing it if it is under active, and reducing it when it is over stimulated. They perform the balancing act very effectively. Patrick J.D. Bouic, Ph.D., has shown in his research that plant sterols and sterolins are effective in enhancing an under active immune system and/or decreasing an overactive one. This happens without the side effects associated with pharmaceutical substances such as interferon, prednisone or methotrexate. Sterols and sterolins have been evaluated in a 25,000-person safety study and found to have no side effects, no drug interactions, and no toxicity. It is safe for children, as well as pregnant and nursing mothers. Only those who have had an organ transplant cannot take plant sterols because they may stimulate rejection.

    Plant sterols and sterolins also increase the number and action of natural killer cells (our cancer fighters) and increase our DHE A levels naturally. They are also able to reduce the stress hormone cortisol and the proinflammatory immune factor, interleukin-6, and tumor necrosis factor alpha (TN F-a). Interleukin-6 and (TN F-a) are increased in autoimmune disorders, osteoporosis, over exercising, fibromyalgia, and osteoarthritis. Reduction of this inflammatory agent is the key to halting symptoms and pain. This is exactly what plant sterols and sterolins do.

    Sterols—Great Stress Busters
    Chronic stress is so negative that it can promote and exacerbate most disease. Numerous studies have linked our ability to deal with stress to our susceptibility to the common cold as well as more serious diseases such as cancer. Adults who have recently lost a loved one or have been divorced or separated tend to have the highest cancer rates. Unrelieved stress gradually weakens and suppresses our immune system, causing disease. Stressful situations promote the release of cortisol, the stress hormone which in turn causes the secretion of a negative immune factor interleukin-6. Abnormal levels of IL-6 are associated with osteoporosis, autoimmune disease, asthma, inflammatory diseases including arthritis, and more. We know that phytosterols are effective in reducing IL-6, cortisol and other negative immune factors. They also improve DHEA, a hormone known to help fight the effects of stress.

    An overview follows of a few of the outstanding studies published.

    Sterols Lower Cholesterol
    The rapid cholesterol-lowering effects of phytosterols have been reported in over 400 studies. Beta-sitosterol is very similar in structure to cholesterol except that it has an extra ethyl group on the side chain. Due to this similarity, it interferes with the absorption of the cholesterol found in our foods as well as the cholesterol produced by the body. By including phytosterol-rich foods or supplements containing sterols, we can normalize cholesterol much faster than with the common cholesterol-lowering drugs.

    Sterols Halt Hepatitis C
    Hepatitis C is now occurring in epidemic proportions. Over four million North Americans are infected with hepatitis C. Liver specialists are overwhelmed as they struggle to deal with the increase in the incidence of this disease. Hepatitis C is the leading cause of liver transplants in North America. Physicians using sterols and sterolins to treat hepatitis C have already shown that with 90 days of the sterols and sterolins treatment liver enzymes and viral load normalize.

    Sterols, Heart Disease and DHEA
    A team of Canadian researchers discovered that an error in the regulation of certain immune cells that fight bacterial infections may be implicated in heart attacks and strokes. In a study published in the International Journal of Immunopharmacology, plant sterols and sterolins are shown to improve the ability of the immune system to fight bacterial infections. Sterols and sterolins, not antibiotics, may be the way to treat bacterial-induced heart disease.

    Prostate Problems Eliminated
    Urologists in Germany have been using plant sterols and sterolins for over two decades for the treatment of enlarged prostate. In one double-blind, placebo-controlled study of 200 patients with an average age of 65 and with BPH, subjects were given sterols and sterolins for six months. The treatment group showed a rapid reduction of the symptoms mentioned above and an increase in peak urinary flow and a decrease in inflammation. When does a health food product become mainstream? Do 4,000 medical studies constitute good scientific evidence of a nutrient’s effectiveness? We believe plant sterols and sterolins will change the way we treat disease in the future. Instead of treating symptoms, we will get directly to the source of the symptoms and repair the cause of the disease.

  • Back in the news is MSM (short for methylsulfonyl-methane, also known as dimethyl sulfone). MSM has generated broad anecdotal support for its benefits in cases of allergies, arthritis and joint pain. However, the list of conditions that are said to respond to MSM is much longer. Broadly speaking, MSM has been tested with clinical results in inflammation, joint and tissue pain, muscle spasms, hair and nail growth, even snoring! So just what is this compound and how does it work? Is it really a panacea?

    Nature’s Sulfur Cycle
    MSM’s initial popularity was due, in part, to the success of the booklet, “The MSM Miracle: Enhance Your Health with Organic Sulfur,” by Earl L. Mindell, R.PH., Ph.D. which was followed in 1999 by the definitive The Miracle of MSM (by Jacob, Lawrence and Zucker). However, the story of MSM dates back at least to the early 1960s. Unfortunately, these first suggestions of the nutritional and therapeutic potential of MSM were not immediately followed up. Yet another decade lapsed before real clinical studies began. The catalyst for renewed interest was a report presented at a meeting of the New York Academy of Sciences in the early 1980s. Since that time, thousands of patients have been given MSM under medical supervision to determine its benefits and side effects when given either by mouth or intravenously, with much of that work performed at the Oregon Health Sciences University. Hundreds of thousands more individuals have purchased MSM from health food store shelves.

    MSM is a stable source of sulfur that can be derived mostly from plants grown either on land or in the sea. Marine sources include algae and phytoplakton. Indeed, MSM is an integral part of the “sulfur cycle” in the biosphere in which sulfur is taken up from the soil by plants, is released into the atmosphere as the highly volatile dimethyl sulfide, which in turn is oxidized in the upper atmosphere to dimethyl sulfoxide (DMSO), which then becomes the atmospheric source of MSM. DMSO and MSM return to the soil via the rain, and then the sulfur cycle repeats itself.

    Of our normal foods, milk is one example of a source of MSM, and so are onions, garlic, asparagus, cabbage, broccoli and Brussels sprouts as well as eggs and red peppers. However, there is a caveat. Plants in their fresh state thus contain a quantity of MSM when grown on sulfur-rich soils, yet most of the compound found in plant foods may be lost by improper handling and storage. Food preparation, especially excessive cooking and cooking in large volumes of water, also reduces the levels of MSM found in foods.

    Bioavailable Sulfur (MSM) Improves Joint Health and More
    MSM is a bioavailable source of sulfur, which is important for supplying the building blocks for the production and repair of the skin, hair, cartilage, ligaments and tendons. In the cases of arthritis and similar joint and ligament injuries, MSM may work through several different mechanisms. For instance, it was discovered in the 1930s that sufferers from arthritis often have below normal levels of cystine (a metabolite of cysteine) in their fingernails. This can lead to brittle or soft nails and can be an indication of either inadequate sulfur in the diet or a poor ability to manipulate dietary sulfur to match the body’s needs. Interestingly, when sulfur was given to one hundred arthritis patients intravenously in one trial, many found that the pain and other symptoms of their arthritis disappeared and that their fingernails returned to normal in the nail test for cystine.

    Sulfur is required for the repair of joint tissues and for the construction of connective tissues generally. This is one rationale often given for the use of glucosamine sulfate as the preferred form of glucosamine in the treatment of osteoarthritis. Likewise, the cartilage extracts that were employed so successfully in many of the European arthritis trials certainly contained some quantity of sulfur along with other compounds. This suggests that MSM might be used in conjunction with glucosamine to yield improved results. This was confirmed recently in a trial combining MSM with glucosamine. The researchers concluded that the “combination of MSM with Glu (glucosamine) provides better and more rapid improvement in patients with osteoarthritis.”

    Joint health to most of us means arthritis. However, this leaves out sports injuries, one of the areas in which MSM has been researched. Also, not just humans benefit from MSM. There even is research, for instance, on the effective use of MSM with racehorses.

    Pilot clinical trials suggest that a realistic time frame for response to MSM therapy is four to six weeks. For instance, in a small arthritis trial conducted at UCLA by R. M. Lawrence, pain scores exhibited a 60 percent improvement at four weeks and an 82 percent improvement at six weeks compared with placebo, which exhibited improvements of 20 and 18 percent respectively. Similarly, in a pilot trial on hair and nail health, 3 grams of MSM ingested daily led to significant improvements within six weeks.

    MSM–An Autoimmune Connection?
    One of the more curious findings with MSM is that some types of autoimmune responses are positively modulated. The reasons for this are not at all clear. One route of protection may be improvements in gastrointestinal health. Rheumatoid arthritis, which is an autoimmune disease, is strongly associated with the passage of toxins and certain proteins through the wall of the gut and into the blood stream. This is sometimes referred to as “leaky gut” syndrome. Interestingly, MSM is sometimes said to improve allergies, constipation, and even problems with parasites. Common to all of these are problems with the health of the intestinal wall.

    This observation actually takes us back to the role of the glucosamines in health. Glucosamines are forms of amino sugars. Amino sugars are essential components of all body tissues, being integral parts of cell membranes and their surface structures, and of interstitial tissue that holds cells together. About half of the interstitial tissue components are derived from amino sugars. An amino sugar is made up of a sugar (glucose or galactose) and an amino group (typically one nitrogen and one or more hydrogen atoms), forming glucosamine or galactosamine. While most sugars come from dietary sources and are burned for energy, amino sugars are mainly formed in the body and used in manufacturing tissue components. Normal wear and tear during body functions means that tissues are constantly broken down and rebuilt or restructured. The amino sugars are steadily and necessarily recycled. The loss sustained during such turnover must be made up by the bodily synthesis of new amino sugars from glucose inasmuch as dietary supplies of amino sugars are usually low. Of course, if amino sugars are to be used to efficiently construct connective tissue, there must be sulfur freely available to the body.

    Normally, the mucosal cells lining the digestive tract have an especially high turnover rate such that the whole layer of surface cells may be renewed in three to four days. An inability to manufacture adequate glucosamine therefore will cause the intestinal wall to “thin” and allow toxins and not fully digested proteins into the blood stream. A lower than normal sulfur content in the gut wall is also associated with rheumatoid arthritis and may play a contributory role. Studies with MSM given to animals in their drinking water indicated that microorganisms in the gut lining may be responsible for incorporating sulfur from MSM into sulfur-bearing amino acids, with a positive benefit to this essential aspect of the metabolism. MSM may thus play a role in improving this aspect of gut health and likely works even better in this regard in conjunction with a glucosamine source, such as glucosamine sulfate, or N-acetyl-glucosamine (NAG).

    It may be the case that the autoimmune modulating effects of MSM are partially due to free radical scavenging actions. Unfortunately, although it is the object of numerous U.S. patents, MSM, has been the subject of only a handful of published studies in this particular area.

    Dosage
    MSM often is associated with the name of Stanley W. Jacob, M.D. in the Department of Surgery at Oregon Health Sciences University in Portland, Oregon. Dr. Jacob used MSM with more than 12,000 patients and therefore from clinical practice there is a foundation for suggesting an approximate intake of MSM for supplemental purposes. The minimum dosage is 750–1,000 mg and a common dosage level is two to three grams of MSM per day taken in divided doses; for instance, 1.5 grams ingested with the morning and evening meals. Increase the dosage slowly if a dosage higher than 1 gram per day is intended. Vitamin C and glucosamine are two nutrients often used in conjunction with MSM. A recent clinical trial for arthritis tested three grams MSM taken twice per day. Benefits usually become evident with three weeks or less, but as indicated above, there typically is further improvement in the period from four to six weeks. MSM is safe for chronic intake and is not associated with serious side effects even at dosages far above the two to three gram level.

    Selected Sources:

    1. Ameye LG, Chee WS. Osteoarthritis and Nutrition. From nutraceuticals to functional foods: a systematic review of the scientific evidence. Arthritis Res Ther. 2006;8(4):R127.
    2. Brien S, Prescott P, Bashir N, Lewith H, Lewith G. Systematic review of the nutritional supplements dimethyl sulfoxide (DMSO) and methylsulfonylmethane (MSM) in the treatment of osteoarthritis. Osteoarthritis Cartilage. 2008 Nov;16(11):1277–88.
    3. Childs SJ. Dimethyl sulfone (DMSO2) in the treatment of interstitial cystitis. Urol Clin North Am 1994;21(1):85–8.
    4. Jacobs SW, Lawrence RM, Zucker M. The Miracle of MSM. (New York: G.P. Putnam/ Berkeley Trade, 1999).
    5. Jacob, SW, Herschler, RJ. Introductory Remarks: Dimethylsulfoxide After Twenty Years. Annals of the New York Academy of Sciences, 1983.
    6. Kim LS, Axelrod LJ, Howard P, Buratovich N, Waters RF. Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis Cartilage. 2006 Mar;14(3):286–94.
    7. Klandorf H, Chirra AR, DeGruccio A, Girman DJ. Dimethyl sulfoxide modulation of diabetes onset in NOD mice. Diabetes 1989;38(2):194–7.
    8. Lawrence, RM, Methylsulfonylmethane (MSM): A double-blind study of its use in degenerative arthritis. International Journal of Anti-Aging Medicine 1998 Summer;1(I);50.
    9. Mindell, Earl L. The MSM Miracle: Enhance your health with organic sulfur. (New Canaan, Connecticut: Keats Publishing, Inc., 1997).
    10. McCabe D, O’Dwyer P, Sickle-Santanello B, Woltering E, Abou-Issa H, James A. Polar solvents in the chemoprevention of dimethylbenzanthracene-induced rat mammary cancer. Archives of Surgery 1986;121(12):1455–9.
    11. O’Dwyer PJ, McCabe DP, Sickle-Santanello BJ, Woltering EA, Clausen K, Martin EW Jr. Use of polar solvents in chemoprevention of 1,2-dimethylhydrazine-induced colon cancer. Cancer 1988;62(5):944–8.
    12. Richmond VL. Incorporation of methylsulfonylmethane sulfur into guinea pig serum proteins. Life Sciences 1986;39(3):263–8.
    13. Usha PR, Naidu MU. Randomized, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis. Clin Drug Investig. 2004;24(6):353–63.
  • Inflammation is a useful natural reaction that the body has in response to injury and certain other conditions. Chronic inflammation, however, can be more destructive than beneficial. Indeed, when we hear the word inflammation, we tend to associate with conditions like arthritis and other more serious issues. Nevertheless, there are many common causes of inflammation that are not associated with disease states. These include eating diets high in certain inflammation-promoting foods (e.g., polyunsaturated fats, simple carbohydrates— especially refined sugars1, common allergens like casein and gluten2), being in colder temperatures3, experiencing menopause (with hormone fluctuations)4, experiencing psychological stress5 and exposure to environmental toxins.6

    Ramifications Of Inflammation
    That being said, there can still be ramifications associated with common, non-disease types of inflammation, even low-grade systemic inflammation. Examples include but are not limited to everyday aches and pains, alterations in digestion and absorption7, behavioral changes8, minor disruption in microcirculation and blood flow over the course of the aging process9, and a minor negative impact on immune health.10 In addition, obesity is associated with inflammation.

    Specifically, overweight and obese children and adults have elevated serum levels of C-Reactive Protein and other known markers of inflammation. This is not to say that inflammation causes obesity, but rather the reverse: obesity causes low-grade systemic inflammation. While obesity is commonly thought of as adipose tissue, it is also associated with fat storage in other tissues—including the liver and skeletal muscle. This may lead to insulin resistance and may also stimulate inflammation. Obesity also changes the type of chemicals that our fat cells secrete, which may include the secretion of several pro-inflammatory mediators.11 Since chronic inflammation is closely associated with cardiovascular risk factors, including cardiovascular and non-cardiovascular causes of death, this may help explain the increased risk of diabetes, heart disease, and many other chronic diseases in the obese.12

    Anti-Inflammatory Nutraceuticals
    One of the strategies to help decrease inflammation is the use of anti-inflammatory nutraceuticals—and there are many from which to choose. Following is a discussion of some of my favorite anti-inflammatory nutraceuticals, which includes resveratrol, grape seed extract, calcium fructoborate, turmeric (curcumin) and ginger.

    Resveratrol
    Resveratrol (RSV), a natural substance found in grapes, peanuts and Japanese Knotweed (Polygonum cuspidatum), made a big splash when it was introduced into the dietary supplement market because it was considered to contribute to the “French paradox,” the unexpectedly low rate of death from cardiovascular disease in the Mediterranean population, despite a diet that is relatively high in saturated fat. Since then research has demonstrated other benefits for RSV, among them its effectiveness as an anti-inflammatory agent. This was seen in a randomized, placebo-controlled study13 investigating the effectiveness of 40 mg RSV or placebo daily (for six weeks) on oxidative and inflammatory stress in normal subjects. The results were that RSV significantly reduced oxidative stress (P < 0.05) and also significantly suppressed levels of several inflammatory markers, including TNF-alpha, IL-6, and C-Reactive Protein (P <). There was no change in these indices in the control group given placebo.

    Grape Seed Extract And Resveratrol
    Grape seed extract contains phenolic compounds known as oligomeric proanthocyanidins (OPC). These OPC have significant antioxidant properties.14 In addition, they also appear to have significant anti-inflammatory properties—at least when combined with RSV. In a triple-blind, randomized, placebo-controlled, one-year follow-up, 3-arm pilot clinical trial15, 75 stable–coronary artery disease (CAD) patients received a combination of grape seed phenolics (i.e. OPC) and RSV, grape seed extract alone, or a placebo. The daily doses of the combination were as follows: 139 mg of grape seed OPC for the first six months, and then doubled for the following six months, which would require about 293 mg (a grape seed extract providing 95 percent OPC, 146.32 mg is required to yield 139 mg OPC); RSV was eight mg and 16 mg for the first six months and the remaining six months, respectively. The daily dose of grape seed OPC alone was 151 mg during six months, and then doubled for the following six months. The results showed that after one year, in contrast to the placebo and grape seed extract only groups, the combination group showed an increase of the antiinflammatory serum adiponectin (9.6 percent, p = 0.01).

    In addition, in the combination group six key inflammation factors were significantly improved (p < 0.05) without any adverse effects.

    Using the same dosage strategy and group types as in the last study, a randomized placebo-controlled, triple-blind, dose–response, 1-year follow-up study16 with three parallel arms was conducted in 35 in hypertensive male patients with type 2 diabetes mellitus (T2DM). Results showed that after 12 months there was a significant reduction in levels of the inflammatory markers ALP (p = 0.02) and IL-6 (p = 0.00) in the combination group. In addition, the production of proinflammatory cytokines was also reduced significantly.

    Calcium Fructoborate
    Calcium fructoborate (CF) is a form of the mineral boron, known for its role in bone health—but it is also good for joints and inflammation. A double-blind, placebo-controlled study17 examined the effect of 108 mg CF twice a day in patients with knee osteoarthritis (OA). Results showed that in the CF group, pain scores at Day seven dropped to 82 percent of the Day one value (from 74.0 to 59.9, p<0.05). By Day 14, the pain score reduced to 71 percent of the baseline (from 74.4 to 52.2, p<0.01). In contrast, there was no significant reduction in pain scores in the placebo group on either Day seven or Day 14. Other measures of pain were also significantly reduced (p< 0.05) on Day seven and Day 14 (p< 0.01). In addition, blood level of C-Reactive Protein were reduced up to 37 percent compared to Day one baseline levels in 79 percent of subjects. Interestingly, the study also showed that blood level of vitamin D was increased more than 19 percent compared to baseline, but not in the placebo group. The CF was well tolerated by all study subjects with no reports of adverse effect.

    Calcium Fructoborate And Resveratrol
    A 60-day, randomized, double-blinded, active-controlled, parallel clinical trial18 was conducted in three groups of subjects to evaluate the effects of oral supplementation with CF (112 mg/day), RSV (20 mg/day), and their combination (RSV – 20 mg/day + CF – 112 mg/day) for 60 days on the clinical and biological statuses of patients with stable angina pectoris. Of the total number of subjects included in study (n = 166), 87 completed the test treatment study period and 29 followed in parallel their usual medical care and treatment. Results showed that there was a significant decrease of high-sensitivity C-Reactive Protein in all groups at the 30-day and 60-day visits. At 60 days, this decrease was greater for CF (39.7 percent), followed by RSV + CF (30.3 percent). Markers for congestive heart failure were significantly lowered by RSV (59.7 percent) and by CF (52.6 percent). However, their combination induced a decrease of 65.5 percent. The improvement in the quality of life was best observed for subjects who received the RSV + CF mixture.

    Turmeric (Curcumin)
    Turmeric, a member of the ginger family, has been used as a traditional remedy in Chinese and Ayurvedic medicine as well as for condiment and flavoring purposes for over 2,000 years, based on records dating back to 600 BCE.19 Its primary active constituent is the flavonoid curcumin (diferuloylmethane), which is responsible for the plant’s yellow color and the compound providing most of its medicinal qualities.20,21 Certainly, research has demonstrated that the curcumin molecules inhibit 5-lipoxygenase (LOX) and cyclooxygenase (COX), resulting in a well-established anti-inflammatory action.22,23,24 This ability to help relieve common, everyday inflammation has been demonstrated in a significant number of published human clinical studies on curcumin.25,26,27,28,29,30,31,32,33,34,35

    Ginger
    Although it’s probably more known for its anti-nausea properties (i.e., treatment of motion sickness and morning sickness), Ginger is also an effective anti-inflammatory herb that has historically been used for arthritis and rheumatism. In a study of patients with rheumatoid arthritis, osteoarthritis and muscular discomfort, the majority experienced (to varying degrees) relief of pain and swelling. None of the patients reported adverse effects during the period of ginger consumption, which ranged from three months to 2.5 years.36

    Another double-blind trial found ginger extract to be more effective than placebo at relieving pain in people with OA of the hip or knee.37 Likewise, in another doubleblind study ginger was significantly more effective than a placebo in pain relief and overall improvement.38 Ginger is considered to exert its anti-inflammatory activity by inhibiting COX-2 and lipoxygenase pathways.39

    Conclusion
    Inflammation may be present in disease or non-disease states. In either case, resveratrol, grape seed extract, calcium fructoborate, turmeric (curcumin) and ginger may be helpful in reducing markers of inflammation, reducing pain, and improving other parameters of health.

    References:

    1. Lopez-Garcia E, Schulze MB, Fung TT, Meigs JB, Rifai N, Manson JE, Hu FB. Major dietary patterns are related to plasma concentrations of markers of inflammation and endothelial dysfunction. Am J Clin Nutr 2004;80(4):1029–35.
    2. Caputo I, Lepretti M, Martucciello S, Esposito C. Enzymatic strategies to detoxify gluten: implications for celiac disease. Enzyme Res 2010 Oct 7;2010:174354.
    3. Halonen JI, Zanobetti A, Sparrow D, Vokonas PS, Schwartz J. Associations between outdoor temperature and markers of inflammation: a cohort study. Environmental Health 2010;9:42.
    4. Abu-Taha M, Rius C, Hermenegildo C, Noguera I, Cerda-Nicolas JM, Issekutz AC, Jose PJ, Cortijo J, Morcillo EJ, Sanz MJ. Menopause and ovariectomy cause a low grade of systemic inflammation that may be prevented by chronic treatment with low doses of estrogen or losartan. J Immunol. 2009 Jul 15;183(2):1393– 402. Epub 2009 Jun 24.
    5. Black PH, Garbutt LD. Stress, inflammation and cardiovascular disease. J Psychosom Res 2002;52(1):1–23.
    6. Watkins BA, Hannon K, Ferruzzi M, Li Y. Dietary PUFA and flavonoids as deterrents for environmental pollutants. J Nutr Biochem 2007;18(3):196 –205.
    7. Peuhkuri K, Vapaatalo H, Korpela R. Even low-grade inflammation impacts on small intestinal function. World J Gastroenterol 2010;16(9):1057– 62.
    8. Teeling JL, Felton LM, Deacon RMJ, Cunningham C, Rawlins JNP, Perry VH. Sub-pyrogenic systemic inflammation impacts on brain and behavior, independent of cytokines. Brain, Behavior, and Immunity 2007;21(6):836–850.
    9. Payne GW. Effect of Inflammation on the Aging Microcirculation: Impact on Skeletal Muscle Blood Flow Control. Microcirculation 2006;13(4):343–52.
    10. Ader R. Psychoneuroimmunology, Volume 1, 4th Ed. Elsevier Science & Technology Books; 2006:438.
    11. Stienstra R, Duval C, Müller M, Kersten S. PPARs, Obesity, and Inflammation. PPAR Res. 2007;2007:95974.
    12. Das UN. Is obesity an inflammatory condition? Nutrition. 2001 Nov-Dec;17(11-12):953–66.
    13. Ghanim H, Sia CL, Abuaysheh S, Korzeniewski K, Patnaik P, Marumganti A, Chaudhuri A, Dandona P. An anti-inflammatory and reactive oxygen species suppressive effects of an extract of Polygonum cuspidatum containing resveratrol. J Clin Endocrinol Metab. 2010 Sep;95(9):E1–8.
    14. Feringa HH, Laskey DA, Dickson JE, Coleman CI. The effect of grape seed extract on cardiovascular risk markers: a meta-analysis of randomized controlled trials. J Am Diet Assoc. 2011 Aug;111(8):1173–81.
    15. Tomé-Carneiro J, Gonzálvez M, Larrosa M, Yáñez-Gascón MJ, García-Almagro FJ, Ruiz-Ros JA, Tomás-Barberán FA, García-Conesa MT, Espín JC. Grape resveratrol increases serum adiponectin and down regulates inflammatory genes in peripheral blood mononuclear cells: a triple-blind, placebo-controlled, one-year clinical trial in patients with stable coronary artery disease. Cardiovasc Drugs Ther. 2013 Feb;27(1):37–48.
    16. Tomé-Carneiro J, Larrosa M, Yáñez-Gascón MJ, Dávalos A, Gil-Zamorano J, Gonzálvez M, García-Almagro FJ, Ruiz Ros JA, Tomás-Barberán FA, Espín JC, García-Conesa MT. One-year supplementation with a grape extract containing resveratrol modulates inflammatory-related microRNAs and cytokines expression in peripheral blood mononuclear cells of type 2 diabetes and hypertensive patients with coronary artery disease. Pharmacol Res. 2013 Jun;72:69–82.
    17. Reyes-Izquierdo T, et al. Short-term Intake of Calcium Fructoborate Improves WOMAC and McGill Scores and Beneficially Modulates Biomarkers Associated with Knee Osteoarthritis: A Pilot Clinical Double-blinded Placebocontrolled Study. Am J Biomed Sci. 2012; doi: 10.5099.
    18. Militaru C, Donoiu I, Craciun A, Scorei ID, Bulearca AM, Scorei RI. Oral resveratrol and calcium fructoborate supplementation in subjects with stable angina pectoris: effects on lipid profiles, inflammation markers, and quality of life. Nutrition. 2013 Jan;29(1):178–83.
    19. Curcuma longa (turmeric). Monograph. Altern Med Rev 2001;6 Suppl:S62–6.
    20. Chattopadhyay I, Biswas K, Bandyopadhyay U, Banerjee RK. Turmeric and curcumin: Biological actions and medicinal applications. Current Science. 2004;87(1):44–53.
    21. Curcuma longa (turmeric). Monograph. Altern Med Rev 2001;6 Suppl:S62-6.
    22. Chandra D, Gupta S. Anti-inflammatory and anti-arthritic activity of volatile oil of Curcuma longa (Haldi). Ind J Med Res 1972; 60:138–42.
    23. Arora R, Basu N, Kapoor V, et al. Anti-inflammatory studies on Curcuma longa (turmeric). Ind J Med Res 1971;59:1289–95.
    24. Mukhopadhyay A, Basu N, Ghatak N, et al. Antiinflammatory and irritant activities of curcumin analogues in rats. Agents Actions 1982; 12:508–15.
    25. Satoskar RR, Shah SJ, Shenoy SG. Evaluation of antiinflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation. Int J Clin Pharmacol Ther Toxicol 1986;24:651–54.
    26. Deodhar SD, Sethi R, Srimal RC. Preliminary study on antirheumatic activity of curcumin (diferuloyl methane). Indian J Med Res 1980;71:632–4.
    27. Kulkarni RR, Patki PS, Jog VP, et al. Treatment of osteoarthritis with a herbomineral formulation: a doubleblind, placebo controlled, cross-over study. J Ethnopharmacol 1991;33:91–5.
    28. Lal B, Kapoor AK, Asthana OP, et al. Efficacy of curcumin in the management of chronic anterior uveitis. Phytother Res 1999;13:318–22.
    29. Mombaerts I , Goldschmeding R, Schlingemann RO, Koornneef L. What is orbital pseudotumour? Surv Ophthalmol 1996;41:66–78.
    30. Lal B, Kapoor AK, Agrawal PK, et al. Role of curcumin in idiopathic inflammatory orbital pseudotumours. Phytother Res 2000;14:443–7.
    31. Prucksunand C, Indrasukhsri B, Leethochawalit M, Hungspreugs K. Phase II clinical trial on effect of the long turmeric (Curcuma longa Linn) on healing of peptic ulcer. Southeast Asian J Trop Med Public Health 2001;32:208–15.
    32. Camilleri M. Dyspepsia, irritable bowel syndrome, and constipation: review and what’s new. Rev Gastroenterol Disord 2001;1:2–17.
    33. Barbara G, De Giorgio R, Stanghellini V, et al. A role for inflammation in irritable bowel syndrome? Gut 2002;51:i41–4.
    34. Bundy R, Walker AF, Middleton RW, Booth J. Turmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study. J Altern Complement Med 2004;10:1015–8.
    35. Hanai H, Iida T, Takeuchi K, et al. Curcumin maintenance therapy for ulcerative colitis: randomized, multicenter, double-blind, placebo-controlled trial. Clin Gastroenterol Hepatol 2006;4:1502–6.
    36. Srivastava KC, Mustafa T. Ginger (Zingiber officinale) inrheumatism and musculoskeletal disorders. Med Hypotheses 1992; 39:342–8.
    37. Bliddal H, Rosetzsky A, Schlichting P, et al. A randomized, placebo-controlled crossover study of ginger extracts and buprofen in osteoarthritis. Osteoarthritis Cartilage 2000;8:9–12.
    38. Altman RD, Marcussen KC. Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis Rheum 2001; 44:2531– 8.
    39. Srivastava KC, Mustafa T. Ginger (Zingiber officinale) and rheumatic disorders. Medical Hypotheses 1989; 29:25–8.
  • Olive leaf complex is quite simply one of the most useful natural compounds I’ve ever encountered. It’s a powerful health tonic that’s fantastic for general well-being and enhanced immunity.

    Let me explain.

    The olive plant is a rich source of such beneficial plant compounds as tocopherols, flavonoids, anthocyanins, sterols and polyphenols. “The real benefit of olive oil is that it delivers these amazing polyphenols,” says David Rubin, MD, MSc, an Israeli researcher and biochemist.

    What are Polyphenols, Anyway?
    Polyphenols are a group of valuable chemicals found throughout the plant kingdom primarily in berries, walnuts, olives, teas, grapes and other fruits and vegetables. They have a wide variety of health benefits. And the fresh leaves of some olive trees are loaded with them.

    These polyphenols also have antimicrobial activity against a wide variety of viruses, bacteria, yeasts and fungi.

    Scientific advances have shown there are at least 30 distinct polyphenols in fresh-picked olive leafs and that the full spectrum of these polyphenols in fresh-picked olive leaves gives a synergistic effect greater than any individual isolated compound alone. This is why the most bioeffective olive leaf products on the market today are always made directly from fresh-picked, whole olive leaves which provide the whole spectrum of natural polyphenolic antioxidants just as nature intended. This also enables them to work together in natural synergy to maximize the health benefits.

    How is Your Immune System Functioning?
    Immunity is one of the keys to good health. Think for a moment about the last time something was “going around” your office. Some people got really sick but others probably didn’t. And even among those who did, whatever “bug” was going around probably laid some people out for two weeks while others were back to work after a day or so.

    The difference? The performance of the Immune System.
    We can’t do much about the bugs and microbes we’re all exposed to—but what we can do is strengthen and support our immune system.

    Olive Leaf Complex Can Help.
    Here are some of the questions you might ask yourself if you’re interested in evaluating just how well your immune system is functioning:

    • Do you get infections frequently?
    • Do you have frequent colds?
    • Do you get the flu?
    • Do you experience inflammation or infection in the
    • upper respiratory tract?
    • Do you suffer from bronchitis frequently?
    • Do you have recurrent skin infections?
    • Have you ever suffered from recurrent infections of
    • Candida or “yeast infections”?
    • Have you been diagnosed with Epstein-Barr or chronic fatigue syndrome?
    • Do you experience a reduction in stamina and resistance, especially when under stress?
    • Are your energy levels less than you would like them to be?

    Any or all of these can be symptoms of compromised immunity.

    What about Olive Leaf for Bacteria and Viruses?
    Your best defense against the potential damage of bacteria and viruses is to have a strong, robust immune system that will prevent them from taking root and doing harm in the first place.

    Fresh-picked olive leaf complex can be a powerful weapon in the battle between your immune system and invading microbes. The bitter substances in olive leaves—since identified as the polyphenols we’ve been talking about throughout this article (oleuropein, hydroxytyrosol, caffeic acid, verbascoside, etc.) have been found to be particularly helpful in resisting bacterial damage. In fact, early research by the drug company Upjohn found extracts from olive leaves to be effective in treating infection caused by a large number of viruses as well as bacteria and parasitic protozoans.

    According to James R. Privitera, MD, these are some of the unique properties possessed by the olive leaf compound for the broad killing power:

    • Olive leaf has an ability to interfere with critical amino acid production essential for viruses.
    • Olive leaf has an ability to control viral infection and/or spread by inactivating viruses or by preventing virus shedding, budding or assembly at the cell membrane.
    • Olive leaf extract has the ability to directly penetrate
    • infected cells and stop viral replication.
    • Olive leaf can stimulate a process called phagocytosis, an immune system response in which cells act like little Pac-Man, ingesting harmful microorganisms and foreign matter.

    In vitro studies have found olive leaf extract is effective against over 50 common disease causing organisms including viruses, bacteria, fungi and protozoa such as herpes, influenza A, Polio 1, 2, and 3; Salmonella typhimurium, Candida Krusei and Coxsackie A21.

    Biochemist Arnold Takemoto, talking to the Townsend Newsletter for Doctors and Patients put it this way: “(I have) yet to discover another herbal substance that accomplishes antimicrobially what this substance achieves.”

    But not just any old olive leaf…

    One brand I particularly like is Barlean’s olive leaf complex. It’s made 100 percent from fresh-picked leaves; it’s never reconstituted, it has no artificial preservatives, no added sugar and it comes in a fast-acting, great-tasting liquid. Every batch has been thoroughly analyzed using High Performance Liquid Chromatography (HPLC), the global standard to scientifically identify and measure the healing compounds in herbal medicines. In Australia, consumers already spend up to three million dollars a month on this incredible olive leaf product.

    Barlean’s olive leaf complex comes from trees that have been farmed naturally on virgin land in Australia. Organic vermiculture (worm created) fertilizers and pristine irrigation water are coupled with early morning harvesting and immediate transfer of the freshly harvested leaves to the processing plant.

    What dosage is best?
    Though there is really no “official” recommended dose for taking olive leaf complex, many experts recommend a basic maintenance dose for general use and a “therapeutic” dose for special cases. Generally, the consensus is one tablespoonful (15ml) one to two times a day taken right before eating is ideal for maintenance.

    For conditions such as the common cold, flu, sinus infections and basic respiratory tract infections, the recommended dose is 2 × 5ml teaspoons every six hours, says naturopath Jack Ritchason, ND. For acute infections such as sore throat, swollen glands or fever, Ritchason recommends three teaspoons (15ml) every six hours.

    On a personal note, I take a capful of olive leaf complex on a daily basis as a general tonic and immune system booster. Although this is hardly a scientific statement, I can tell you I rarely get sick and on the few occasions I do, it’s very mild and I’m back to my routine in record time. Apparently, I’m not alone in being a fan of olive leaf complex. Experts agree taking this wonderful supplement can be a valuable part of anyone’s health routine.

    Says Ritchason: “From all indications—research, case studies and widespread use—olive leaf extract appears to be an extremely safe supplement that can effectively aid the body in improving immune function and fighting infection by various microbes.”

  • Have you ever had a sore throat, been stung by a bee, or twisted your ankle? Do you have arthritis, back pain or headaches? Whenever you are in pain, even post-surgical pain, your body makes compounds in response to the injury which cause temporary redness, heat, swelling, and pain. Then naturally produced enzymes in your body eat up these inflammatory compounds, and that is when you notice the swelling goes down, the pain is relieved and the redness or stiffness recedes.

    One second ago, an enzyme in your body called superoxide dismutase (SOD) just chased out a cancer-causing toxin that your cell accidentally spawned. You make all sorts of enzymes, and what's cool is that you can also buy certain enzymes as a dietary supplement, including SOD. Lactose is an enzyme that chews up milk sugars, helping some people to tolerate milk. Bromelain, derived from pineapples, helps with allergies and helps people post-surgically. It might even reduce scarring if taken soon enough. People who take acid blockers could benefit from papain, an enzyme derived from papaya fruit that works nicely with your stomach's pH range.

    Proteolytic enzymes another type of enzyme. They chew up proteins and help with digestion. I think they're great for chronic pain syndromes. They help dissolve fibrin deposits which helps bruising. As a teenager (way back in the 1980's) we played a game called Pac Man. Remember?(Please tell me you remember). This popular arcade game included a Pac-Man which traveled a maze and gobbled up ghosts. I was a monster at Pac-Man in my hey day! Proteolytic enzymes work in the same way, they just gobble up debris, as opposed to ghosts.

    With less debris, there is improved circulation. That means more oxygen and healing nutrients to the site of injury. As a pharmacist, I recommend you reach for proteolytic enzymes before you NSAIDs such as acetaminophen, naproxen or ibuprofen. Why? Because they are temporary and they have side effects. It's the equivalent of applying a bandage, and while most of you fair out well, the unlucky few experience diarrhea, nausea, headaches, dizziness, bleeding ulcers or heaven forbid, kidney damage. Besides, if you mask your pain with medicine, but continue to operate as normal, you increase your risk of permanent damage.

    A German paper studied proteolytic enzymes in 100 athletes. The results were shocking. More than 75 percent said the enzyme treatment was favorable and no side effects were reported! So incredible were the results that the German government sent millions of enzyme capsules to the Olympics to help their athletes heal quicker.

    Enzymes are a necessity to life, just like oxygen, food, clean water and shelter. (Some may argue that chocolate should be included as well).

    For chronic pain syndromes, as opposed to digestive issues, I recommend that you take your proteolytic enzyme supplement on an empty stomach. This increases the 'Pac-Man' effect by up to 40 percent. While these supplements are generally well-tolerated, I occasionally hear of allergies, rashes and digestive upset.

  • Well over a decade ago, resveratrol made its introduction into the dietary supplement marketplace. Initially, excitement about resveratrol was based upon the consideration that intake of it and other polyphenol compounds from red wine may contribute to the “French paradox”—the unexpectedly low rate of death from cardiovascular disease in the Mediterranean population despite the relatively higher intake of saturated fats.1 Then, excitement increased with the understanding that resveratrol helped activate the SIRT 1 gene, associated with longevity.2 Since that time, interest in resveratrol has continued to expand due to human research demonstrating its effectiveness for inflammation, immune health/breast cancer prevention, muscle health, cognitive health, weight loss, blood sugar/ insulin resistance, non-alcoholic fatty liver disease, and more. These benefits will be the focus of this article.

    Resveratrol Background
    Before jumping into a discussion about the fascinating human research, however, let's take a moment to review just what resveratrol is, in case you're unfamiliar with it. Resveratrol is a type of natural phenol by several plants in response to injury or attack by pathogens.3,4 These plants include grapes, peanuts5 and Japanese Knotweed (Polygonum cuspidatum).6 Resveratrol helps provide protection to the plants, at least in part, due to its demonstrated antioxidant properties.7 These antioxidant properties benefit humans too, as shown in research where resveratrol provided a direct antioxidant effect against free radicals, and facilitated an increase in vitamin E8—another powerful antioxidant.

    There are two primary isomers (i.e. two forms) of resveratrol, trans- and cis-. To be clear, trans-resveratrol has been unequivocally shown to have much greater activity than cis-resveratrol.9 Consequently, when purchasing a resveratrol product, make sure to check the supplement facts panel to verify that the product contains trans-resveratrol. If just"resveratrol" is listed, without the trans-designation, or if cis-resveratrol is listed, you would be better off choosing a different product that lists trans-resveratrol. In any case, for ease of reading, I will drop references to trans- in the rest of this article, although it can be assumed that any mention of resveratrol will actually refer to trans-resveratrol.

    Cardiovascular Health
    As its first claim to fame, resveratrol has been found to have activity that may have protective effects on the cardiovascular system. In both test-tube and animal research, resveratrol has been shown to inhibit platelet aggregation (i.e. the clumping together of blood platelets). This has value since excessive or inappropriate aggregation of platelets can lead to formation of blood clots and subsequent blockages in blood vessels that result in insufficient blood flow, heart attack or stroke.10 Resveratrol can also promote vasodilation (a relaxed and expanded state of the artery that accommodates increased blood flow) by enhancing the production of a naturally occurring substance in the body called nitric oxide.11

    More importantly, human clinical research12 has demonstrated that 100 mg/day of resveratrol significantly reduced arterial stiffness (a major indicator of atherosclerosis) compared to placebo, and also lowered systolic blood pressure by 5.5 points in patients with type 2 diabetes. Another human study,13 which used a much higher dose (2.3 g) in older adults, found that resveratrol not only improved vascular function more than placebo, but also increased the number of mitochondria.those parts of the cells that help to generate energy for our body! Another interesting cardiovascular benefit is resveratrol's effect on Apolipoprotein B (ApoB), a primary component of many lipoproteins such as LDL (the gbad cholesterolh) that are involved in atherosclerosis and cardiovascular disease. In human clinical research14 on overweight or obese individuals with mild hypertriglyceridemia, 1000 mg/day of resveratrol for one week followed by 2000 mg/day for two weeks reduced ApoB production rate by an impressive 22 percent. In addition, flowmediated dilatation (a measure of arterial circulation and endothelial function) was increased in human studies15,16,17 where 10 mg to 270 mg/day of resveratrol was given. In one of the studies,18 LDL cholesterol levels were also significantly decreased.

    Inflammation
    In addition to showing anti-inflammatory effects in in-vitro and animal studies, resveratrol has also been shown to comprehensively suppress oxidative and inflammatory stress with as little as 40 mg/day in normal human subjects.19 This included the reduction of inflammatory markers such as TNF-alpha, IL-6, and C-reactive protein, with no changes in the placebo group. Similarly, in postmenopausal women with osteoarthritis pain, 75 mg of resveratrol twice daily significantly reduced pain and improved total well-being.20

    Ulcerative colitis (UC), a chronic inflammatory bowel disease, has also responded to treatment with resveratrol. In one study21 with 56 UC patients, those receiving 500 mg/day of resveratrol had significant symptom improvement, reduced malondialdehyde (a highly reactive oxidative stress compound), and increased superoxide dismutase (SOD), and total antioxidant capacity. In another human study22 with 50 UC patients, 500 mg/day of resveratrol also reduced the activity of inflammatory compounds, including TNF-α, hs-CRP, and activity of NF-κB. Furthermore, in a study23 of firefighters, supplementation with 100 mg/day resveratrol for 90 days, plasma biomarkers of inflammation were reduced after a physical fitness test, including IL-6 and TNF-α. This adds further credence to resveratrol's anti-inflammatory effects.

    Immune Health/Breast Cancer Prevention
    resveratrol's effect on immune health can be as fundamental as increasing certain circulating immune cells, or as profound at reducing the risk of breast cancer. For example, human research24 was conducted to assess the effects of repeated doses of resveratrol (1000 mg/day for 28 days) on circulating immune cells in healthy individuals. The results were that resveratrol was safe and well tolerated and was associated with significant increases in the numbers of circulating gamma delta T cells (functioning as a first line of defense and a bridge between innate and adaptive responses) and regulatory T cells—demonstrating that resveratrol has clear biological effects on human circulating immune cells.

    With regard to breast cancer prevention, resveratrol may help in a couple of ways. First, resveratrol has been shown to have a dose-dependent effect on reducing the formation of mammary tumors in-vitro as a result of down-regulating DNA methyltransferases. To see if it had a similar effect in humans, a study25 was conducted in which 39 adult women at increased breast cancer risk received a placebo, 5 or 50 mg of resveratrol twice daily for 12 weeks. Results were that there was indeed decrease in methylation of the tumor suppressor gene with increasing levels of resveratrol (P = .047).

    In another study26 of 34 overweight, postmenopausal women (BMI ≥ 25 kg/m2), the clinical effect of resveratrol on systemic sex steroid hormones were investigated, since high estrogen levels may contribute to breast cancer. The subjects received 1 g of resveratrol daily for 12 weeks. The results were that resveratrol supplementation led to an average of 73 percent increase in urinary 2-hydroxyestrone (the "good estrogen") levels leading to a favorable change in estrogen ratios that are less conducive to the development of breast cancer. This research demonstrated that among overweight and obese postmenopausal women, a daily 1 g dose of resveratrol has favorable effects on estrogen metabolism.

    Muscle Health
    In a 12-week study,27 older men and women (aged 65.80 years) exercised and took either a placebo or 500 mg/day of resveratrol to determine if resveratrol would have additive effects to those of exercise. Results showed that exercise added to resveratrol treatment increased the number of mitochondria, and improved muscle fatigue resistance more than placebo and exercise treatments. In addition, subjects treated with resveratrol had an increase in muscular torque and power after training, whereas exercise did not increase these parameters in the placebo-treated older subjects. Furthermore, exercise combined with resveratrol significantly improved muscle fiber. Together, these data suggest that resveratrol combined with exercise might provide a better approach for reversing sarcopenia than exercise alone.

    Cognitive Health
    Research suggests that resveratrol may have cognitive health benefits in people with and without dementia. For example, the ongoing dysfunction of small blood vessels in patients with type 2 diabetes mellitus (T2DM) may impair the ability of cerebral vessels to supply blood to various brain regions, thereby increasing risks of dementia. To determine if resveratrol could benefit cerebral circulation, a study28 was conducted in which 36 dementia-free, non-insulin dependent T2DM older adults (49–78 years old) consumed single doses of resveratrol (0, 75, 150, and 300 mg) at weekly intervals. Results were that 75–300 mg of resveratrol enhanced vasodilator responsiveness in cerebral vessels.

    In another study,29 80 post-menopausal women aged 45–85 years received resveratrol or placebo for 14 weeks to examine the effect on cognitive performance and other parameters. Results were that compared to placebo, significant improvements were observed in the performance of cognitive tasks in the domain of verbal memory (p = 0.041) and in overall cognitive performance (p = 0.020). Mood also tended to improve in multiple measures. These results indicate that regular consumption of a modest dose of resveratrol can enhance both cerebrovascular function and cognition in post-menopausal women, potentially reducing their heightened risk of accelerated cognitive decline and offering a promising therapeutic treatment for menopauserelated cognitive decline.

    To test30 whether supplementation of resveratrol (200 mg/ day for 26 weeks) would enhance memory performance in older adults, 23 healthy overweight older individuals were pairwise matched to 23 participants that received placebo (total n = 46, 18 females, 50–75 years). Results showed a significant effect of resveratrol on retention of words over 30 min compared with placebo (p = 0.038), significant increases in hippocampal functional connectivity, decreases in glycated hemoglobin (HbA1c) and body fat, and increases in leptin compared with placebo (all p < 0.05). This study provides initial evidence that supplementary resveratrol improves memory performance in association with improved glucose metabolism in older adults, providing a basis for helping to maintain brain health during aging.

    To determine the effects of oral resveratrol on localized cerebral blood flow, a study31 was conducted with which 22 healthy human adults received placebo and two doses (250 and 500 mg) of resveratrol in counterbalanced order on separate days. After a 45-min resting absorption period, the participants performed a selection of cognitive tasks. Resveratrol administration resulted in dose-dependent increases in cerebral blood flow during task performance, and enhanced oxygen extraction. These results showed that single doses of orally administered resveratrol can modulate cerebral blood flow variables.

    Finally, a clinical study32 was conducted to determine if up to 1 g of resveratrol twice daily could benefit Alzheimer's disease (AD) patients. The results demonstrated that resveratrol decreased CSF MMP9 (a biomarker for confirmed AD), modulates neuro-inflammation, and induces adaptive immunity— suggesting that resveratrol may be a viable target for treatment or prevention of neurodegenerative disorders.

    Weight Loss
    One of the reasons that resveratrol has received widespread interest is because of its ability to mimic effects of calorie restriction. To gain more insight into this effect on adipose tissue, a study33 was conducted in which healthy obese subjects were supplemented with 150 mg/day of resveratrol or placebo for 30 days. Results showed that resveratrol significantly decreased the size of adipocytes (fat cells), with a shift toward reducing the proportion of large and very-large adipocytes and an increase in small adipocytes. Furthermore, lysosomal/phagosomal pathway and transcription factor EB were up-regulated reflecting an alternative pathway of lipid breakdown by autophagy.

    Similarly,34 T2DM patients received 3 g resveratrol or placebo daily for 12 weeks. Results were that there was a significant increase in both SIRT1 expression and resting metabolic rate compared with the placebo group. In patients with T2DM, treatment with resveratrol helped regulate energy expenditure, suggesting that resveratrol may have beneficial exercise-mimetic effects.

    Again,35 healthy, obese subjects were treated with placebo and 150 mg/day resveratrol for 30 days. The results were that resveratrol increased SIRT1 and improved the muscle's use of fatty acids as an energy fuel, demonstrating that 30 days of resveratrol supplementation induces metabolic changes in obese humans, mimicking the effects of calorie restriction. Given these results, one might think that resveratrol may aid in weight loss—and indeed this has been shown to be the case in clinical research.

    Orlistat is an over-the-counter drug (also known as Alli®) designed to treat obesity by reducing the absorption of fats from the human diet. A study36 was conducted to evaluate the efficacy of combining orlistat with resveratrol in 84 obese subjects over a 6-month period. The subjects consumed a diet with 500 fewer calories than their usual diet for two weeks, and were randomly assigned to four groups, placebo, resveratrol, orlistat, or the O-R combination, and they consumed the energyreduced diet for 6-months. Results were significant weight loss of 15 lbs in the O-R group compared with 7.7 lbs in the placebo group. Significant decreases in BMI, waist circumference, fat mass, triglycerides, leptin, and leptin/adiponectin ratio were observed with the O-R combination, indicating that it was the most effective weight loss treatment.

    In another study,37 24 patients with metabolic syndrome received resveratrol (500 mg) three times per day before meals for 90 days. Resveratrol administration resulted in significant differences in total weight (P=0.007), body mass index (BMI) (P=0.006), fat mass (P=0.001), and waist circumference (P=0.004). In conclusion, administration of resveratrol significantly decreased weight, BMI, and fat mass.

    Blood Sugar/Insulin Resistance
    A study38 was conducted using 480 mg/day of resveratrol or placebo for four weeks on 43 patients with diabetes who also had chronic periodontitis (i.e. gum disease). Results were that serum levels of fasting insulin and insulin resistance were significantly lower in the resveratrol group compared with control group. With regard to periodontal disease, there was also a significant difference in the gum pocket depth between intervention and control groups with resveratrol. The researchers recommended that resveratrol supplementation might be beneficial as adjuvant therapy along with non-surgical periodontal treatment in insulin resistance and improving periodontal status among patients with diabetes with periodontal disease.

    Another human clinical trial39 was conducted in 32 over-weight, older adults (average age: 73 years). Participants received placebo, 300 mg/day of resveratrol, or 1000 mg/day of resveratrol for 90 days. Results were that, compared to placebo, glucose levels were significantly lower at after treatment among participants receiving either dose of resveratrol (P<0.05), and were well tolerated.

    In this study,40 62 patients with T2DM received either an oral hypoglycemic medication, or an oral hypoglycemic medication along with 250 mg/day of resveratrol. Results were that supplementation with resveratrol for three months significantly improved the mean hemoglobin A1c (P<0.05), a measure of long-term glucose control, systolic blood pressure (P<0.05), total cholesterol (P<0.05), and total protein (P<0.05) in T2DM. The researchers concluded that oral supplementation with resveratrol was effective in improving glycemic control and may be a potential adjuvant for the treatment and management of diabetes.

    In a pilot study,41 subjects with impaired glucose tolerance (aged 72 ± 3 years) received 1, 1.5, or 2 g/day of resveratrol for four weeks. After four weeks of resveratrol supplementation, results showed that post-meal (P=0.003) and 3-hour glucose levels (P=0.001) declined. Researchers concluded that, at doses between 1 and 2 g/day, resveratrol improves insulin sensitivity and post-meal plasma glucose in subjects with impaired glucose tolerance. Likewise, in a 4-week study,42 T2DM patients received 10 mg/day resveratrol or a placebo. Results showed that, after the fourth week, resveratrol significantly improved insulin sensitivity, which might be due to a resveratrol-induced decrease in oxidative stress that leads to a more efficient insulin-signaling pathway.

    Non-Alcoholic Fatty Liver Disease
    Nonalcoholic fatty liver disease (NAFLD) refers to the accumulation of fat in the liver of people who drink little or no alcohol. Unfortunately, NAFLD is common—with easily one-third of all American adults being affected43—and often causes no signs and symptoms, and sometimes no complications. In more serious cases, however, the fat that accumulates in NAFLD can cause liver inflammation and scarring.44 In addition, NAFLD is usually associated with insulin resistance, central obesity, reduced glucose tolerance, T2DM and high triglyceride levels.

    In a clinical study,45 50 NAFLD patients received either a 500 mg/day of resveratrol or a placebo for 12 weeks. Both groups were advised to follow an energy-balanced diet and physical activity recommendations. Results were that resveratrol supplementation reduced alanine aminotransferase (a marker for NAFLD) and hepatic steatosis (fatty liver) significantly more than placebo (P<0E05).

    In another study,46 60 NAFLD patients received two 150 mg resveratrol capsules twice daily for three months. Results were that, compared with the placebo group, resveratrol significantly decreased aspartate aminotransferase, glucose and low-density lipoprotein cholesterol (P.0.001) alanine aminotransferase, total cholesterol (P=0.002), and insulin resistance (P=0.016). The researchers concluded that resveratrol supplementation might benefit patients with NAFLD.

    Other Resveratrol Benefits
    In addition to the aforementioned applications for resveratrol, there are additional benefits for this nutraceutical as well. Two such benefits are related to bone health, and for those who are smokers.

    In a clinical study,47 66 middle-aged, obese subjects with metabolic syndrome (average age: 49.3 } 6.3 years) received oral treatment with 1,000 mg or 150 mg of resveratrol, or a placebo daily for 16 weeks to assess changes in the bone turnover marker bone alkaline phosphatase (BAP), and bone mineral density (BMD). Results were that BAP increased dose dependently with resveratrol (P<0.001), compared with placebo. Lumbar spine trabecular volumetric bone mineral density also increased dose dependently with resveratrol (P=0.036), with a significant increase of 2.6 percent in the 1,000 mg resveratrol group compared with placebo (P=0.043). In addition, changes in BAP and bone mineral density were positively correlated (P=0.027).

    Smokers typically experience a state of low-grade systemic inflammation and oxidant-antioxidant imbalance. To determine whether resveratrol has beneficial effects on markers of inflammation and oxidative stress, a study48 was conducted with 50 healthy adult smokers who alternatively were given 500 mg/ day of resveratrol and placebo. Results were that resveratrol significantly reduced the inflammatory marker C-reactive protein (CRP), triglyceride concentrations, and increased Total Antioxidant Status (TAS) values. The researchers concluded that, because resveratrol has anti-inflammatory, anti-oxidant, and hypotriglyceridemic effects, its supplementation might beneficially affect the increased cardiovascular risk of healthy smokers.

    Improving The Bioavailability And Efficacy Of Resveratrol

    Now that we've reviewed some of the many benefits associated with resveratrol supplementation, let's briefly consider ways to improve the bioavailability and efficacy of this valuable nutraceutical. First, take resveratrol on an empty stomach. The reason for this recommendation is a study showing that the absorption rate of resveratrol following an oral 400 mg singledose was significantly delayed by the presence of food.49

    Second, resveratrol may work better when taken together with pterostilbene (a related antioxidant) and quercetin (a flavonoid). In this study,50 the antioxidant activities of resveratrol, pterostilbene and quercetin, and the effect of their combination were investigated in human blood cells in-vitro. When used together, the combination protected the blood cells against destruction and against depletion of the important antioxidant, glutathione. Also, the combination of resveratrol with quercetin or pterostilbene synergistically inhibited oxidative injury of membrane lipids. These protective effects may partially explain the health benefit of these bioactive microcomponents when together in the diet.

    Conclusion
    The value of supplementation with resveratrol has moved beyond the "French paradox" and the activation of the SIRT 1 gene, associated with longevity. Human clinical research has demonstrated efficacy of resveratrol for inflammation, immune health/breast cancer prevention, muscle health, cognitive health, weight loss, blood sugar/insulin resistance, non-alcoholic fatty liver disease, and more.

    Endnotes
    1. Labinskyy N, Csiszar A, Veress G, Stef G, Pacher P, Oroszi G, Wu J, Ungvari Z. Vascular dysfunction in aging: potential effects of resveratrol, an anti-inflammatory phytoestrogen. Current Medicinal Chemistry 2006; 13(9):989–96.
    2. Borra MT, Smith BC, Denu JM.Mechanism of human SIRT1 activation by resveratrol. J Biol Chem. 2005 Apr 29;280(17):17187–95. 3. Higdon J, Drake VJ, Steward WP. Resveratrol. Micronutrient Information Center. Linus Pauling Institute, Oregon State University, Corvallis, OR; 2016.
    3. Fremont L. Biological Effects of Resveratrol. Life Sci. 2000;66(8):663–73.
    4. Soleas GJ, Diamandis EP, Goldberg DM. Resveratrol: A molecule whose time has come? And gone? Clin Biochem 1997;30:91–113.
    5. Baur JA, Sinclair DA. Therapeutic potential of resveratrol: the in vivo evidence. Nature reviews. Drug Discovery 2006; 5(6):493–506.
    6. Bradamante S, Barenghi L, Villa A. Cardiovascular protective effects of resveratrol. Cardiovasc Drug Rev 2004; 22(3):169–188.
    7. Apostolidou C, Adamopoulos K, Iliadis S, Kourtidou-Papadeli C. Alterations of antioxidant status in asymptomatic hypercholesterolemic individuals after resveratrol intake. Int J Food Sci Nutr. 2015 Aug;67(5):541–52.
    8. Anisimova NY, Kiselevsky MV, Sosnov AV, Sadovnikov SV, Stankov IN, Gakh AA. Trans-, cis-, and dihydro-resveratrol: a comparative study. Chem Cent J. 2011 Dec 20;5:88.
    9. Baur JA, Sinclair DA. Therapeutic potential of resveratrol: the in vivo evidence. Nature reviews. Drug Discovery 2006; 5(6):493–506.
    10. Wallerath T, Deckert G, Ternes T, et al. Resveratrol, a polyphenolic phytoalexin present in red wine, enhances expression and activity of endothelial nitric oxide synthase. Circulation 2002; 106(13):1652–8.
    11. Imamura H, Yamaguchi T, Nagayama D, Saiki A, Shirai K, Tatsuno I. Resveratrol Ameliorates Arterial Stiffness Assessed by Cardio-Ankle Vascular Index in Patients With Type 2 Diabetes Mellitus. Int Heart J. 2017 Aug 3;58(4):577–83.
    12. Pollack RM, Barzilai N, Anghel V, Kulkarni AS, Golden A, O’Broin P, Sinclair DA, Bonkowski MS, Coleville AJ, Powell D, Kim S, Moaddel R, Stein D, Zhang K, Hawkins M, Crandall JP. Resveratrol Improves Vascular Function and Mitochondrial Number but Not Glucose Metabolism in Older Adults. J Gerontol A Biol Sci Med Sci. 2017 Nov 9;72(12):1703–9.
    13. Dash S, Xiao C, Morgantini C, Szeto L, Lewis GF. High-dose resveratrol treatment for 2 weeks inhibits intestinal and hepatic lipoprotein production in overweight/obese men. Arterioscler Thromb Vasc Biol. 2013 Dec;33(12):2895–901.
    14. Wong RH, Berry NM, Coates AM, Buckley JD, Bryan J, Kunz I, Howe PR. Chronic resveratrol consumption improves brachial flow-mediated dilatation in healthy obese adults. J Hypertens. 2013 Sep;31(9):1819–27.
    15. Magyar K, Halmosi R, Palfi A, Feher G, Czopf L, Fulop A, Battyany I, Sumegi B, Toth K, Szabados E. Cardioprotection by resveratrol: A human clinical trial in patients with stable coronary artery disease. Clin Hemorheol Microcirc. 2012;50(3):179–87.
    16. Wong RH1, Howe PR, Buckley JD, Coates AM, Kunz I, Berry NM. Acute resveratrol supplementation improves flow-mediated dilatation in overweight/obese individuals with mildly elevated blood pressure. Nutr Metab Cardiovasc Dis. 2011 Nov;21(11):851–6.
    17. Magyar K, Halmosi R, Palfi A, Feher G, Czopf L, Fulop A, Battyany I, Sumegi B, Toth K, Szabados E. Cardioprotection by resveratrol: A human clinical trial in patients with stable coronary artery disease. Clin Hemorheol Microcirc.2012;50(3):179–87.
    18. Ghanim H, Sia CL, Abuaysheh S, Korzeniewski K, Patnaik P, Marumganti A, Chaudhuri A, Dandona P. An antiinflammatory and reactive oxygen species suppressive effects of an extract of Polygonum cuspidatum containing resveratrol. J Clin Endocrinol Metab. 2010 Sep;95(9):E1-8.
    19. Wong RHX, Evans HM, Howe PRC. Resveratrol supplementation reduces pain experience by postmenopausal women. Menopause. 2017 Aug;24(8):916–22.
    20. Samsamikor M, Daryani NE, Asl PR, Hekmatdoost A. Resveratrol Supplementation and Oxidative/Anti-Oxidative Status in Patients with Ulcerative Colitis: A Randomized, Double-Blind, Placebo-controlled Pilot Study. Arch Med Res.2016 May;47(4):304–9.
    21. Samsami-Kor M, Daryani NE, Asl PR, Hekmatdoost A. Anti-Inflammatory Effects of Resveratrol in Patients with Ulcerative Colitis: A Randomized, Double-Blind, Placebo-controlled Pilot Study. Arch Med Res. 2015 May;46(4):280–5.
    22. Macedo RC, Vieira A1, Marin DP2, Otton R3. Effects of chronic resveratrol supplementation in military firefighters undergo a physical fitness test--a placebo-controlled, double blind study. Chem Biol Interact. 2015 Feb 5;227:89–95.
    23. Espinoza JL, Trung LQ, Inaoka PT, Yamada K, An DT, Mizuno S, Nakao S, Takami A. The Repeated Administration of Resveratrol Has Measurable Effects on Circulating T-Cell Subsets in Humans. Oxid Med Cell Longev. 2017;2017:6781872.
    24. Zhu W, Qin W, Zhang K, Rottinghaus GE, Chen YC, Kliethermes B, Sauter ER. Trans-resveratrol alters mammary promoter hypermethylation in women at increased risk for breast cancer. Nutr Cancer. 2012 Apr;64(3):393–400.
    25. Chow HH, Garland LL, Heckman-Stoddard BM, Hsu CH, Butler VD, Cordova CA, Chew WM, Cornelison TL. A pilot clinical study of resveratrol in postmenopausal women with high body mass index: effects on systemic sex steroid hormones. J Transl Med. 2014 Aug 14;12:223.
    26. Alway SE, McCrory JL, Kearcher K, Vickers A, Frear B, Gilleland DL, Bonner DE, Thomas JM, Donley DA, Lively MW, Mohamed JS. Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women. J Gerontol A Biol Sci Med Sci. 2017 Nov 9;72(12):1595–1606.
    27. Wong RH, Nealon RS, Scholey A, Howe PR. Low dose resveratrol improves cerebrovascular function in type 2 diabetes mellitus. Nutr Metab Cardiovasc Dis. 2016 May;26(5):393–9.
    28. Evans HM, Howe PR, Wong RH. Effects of Resveratrol on Cognitive Performance, Mood and Cerebrovascular Function in Post-Menopausal Women; A 14-Week Randomised Placebo-Controlled Intervention Trial. Nutrients.2017 Jan 3;9(1). pii: E27.
    29. Witte AV, Kerti L, Margulies DS, Flöel A. Effects of resveratrol on memory performance, hippocampal functional connectivity, and glucose metabolism in healthy older adults. J Neurosci. 2014 Jun 4;34(23):7862–70.
    30. Kennedy DO, Wightman EL, Reay JL, Lietz G, Okello EJ, Wilde A, Haskell CF. Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation. Am J Clin Nutr.2010 Jun;91(6):1590–7.
    31. Moussa C, Hebron M, Huang X, Ahn J, Rissman RA, Aisen PS, Turner RS. Resveratrol regulates neuro-inflammation and induces adaptive immunity in Alzheimer’s disease. J Neuroinflammation.2017 Jan 3;14(1):1.
    32. Konings E, Timmers S, Boekschoten MV, Goossens GH, Jocken JW, Afman LA, Müller M, Schrauwen P, Mariman EC, Blaak EE. The effects of 30 days resveratrol supplementation on adipose tissue morphology and gene expression patterns in obese men. Int J Obes (Lond). 2014 Mar;38(3):470–3.
    33. Goh KP, Lee HY, Lau DP, Supaat W, Chan YH, Koh AF. Effects of resveratrol in patients with type 2 diabetes mellitus on skeletal muscle SIRT1 expression and energy expenditure. Int J Sport Nutr Exerc Metab. 2014 Feb;24(1):2–13.
    34. Timmers S, Konings E, Bilet L, Houtkooper RH, van de Weijer T, Goossens GH, Hoeks J, van der Krieken S, Ryu D, Kersten S, Moonen-Kornips E, Hesselink MKC, Kunz I, Schrauwen-Hinderling VB, Blaak E, Auwerx J, Schrauwen P. Calorie restriction-like effects of 30 days of resveratrol supplementation on energy metabolism and metabolic profile in obese humans. Cell Metab. 2011 Nov 2;14(5):612–22.
    35. Arzola-Paniagua MA, García-Salgado López ER, Calvo-Vargas CG, Guevara-Cruz M. Efficacy of an orlistat-resveratrol combination for weight loss in subjects with obesity: A randomized controlled trial. Obesity (Silver Spring). 2016 Jul;24(7):1454–63.
    36. Méndez-del Villar M, González-Ortiz M, Martínez-Abundis E, Pérez-Rubio KG, Lizárraga-Valdez R. Effect of resveratrol administration on metabolic syndrome, insulin sensitivity, and insulin secretion. Metab Syndr Relat Disord. 2014 Dec;12(10):497–501.
    37. Zare Javid A, Hormoznejad R, Yousefimanesh HA, Zakerkish M, Haghighi-Zadeh MH, Dehghan P, Ravanbakhsh M. The Impact of Resveratrol Supplementation on Blood Glucose, Insulin, Insulin Resistance, Triglyceride, and Periodontal Markers in Type 2 Diabetic Patients with Chronic Periodontitis. Phytother Res. 2017 Jan;31(1):108–114.
    38. Anton SD, Embry C, Marsiske M, Lu X, Doss H, Leeuwenburgh C, Manini TM. Safety and metabolic outcomes of resveratrol supplementation in older adults: results of a twelve-week, placebo-controlled pilot study. Exp Gerontol. 2014 Sep;57:181–7.
    39. Bhatt JK, Thomas S, Nanjan MJ. Resveratrol supplementation improves glycemic control in type 2 diabetes mellitus. Nutr Res. 2012 Jul;32(7):537–41.
    40. Crandall JP, Oram V, Trandafirescu G, Reid M, Kishore P, Hawkins M, Cohen HW, Barzilai N. Pilot study of resveratrol in older adults with impaired glucose tolerance. J Gerontol A Biol Sci Med Sci. 2012 Dec;67(12):1307–12.
    41. Brasnyó P, Molnár GA, Mohás M, Markó L, Laczy B, Cseh J, Mikolás E, Szijártó IA, Mérei A, Halmai R, Mészáros LG, Sümegi B, Wittmann I. Resveratrol improves insulin sensitivity, reduces oxidative stress and activates the Akt pathway in type 2 diabetic patients. Br J Nutr. 2011 Aug;106(3):383–9.
    42. Browning JD, Szczepaniak LS, Dobbins R, Nuremberg P, Horton JD, Cohen JC, Grundy SM, Hobbs HH. Prevalence of hepatic steatosis in an urban population in the United States: Impact of ethnicity. Hepatology2004;40(6):1387–95.
    43. Sanyal AJ. American Gastroenterological Association: AGA technical review on nonalcoholic fatty liver disease (national guidelines). Gastroenterology 2002; 123:1705–25.
    44. Faghihzadeh F, Adibi P, Hekmatdoost A. The effects of resveratrol supplementation on cardiovascular risk factors in patients with non-alcoholic fatty liver disease: a randomised, double-blind, placebo-controlled study. Br J Nutr.2015 Sep 14;114(5):796–803.
    45. Chen S, Zhao X, Ran L, Wan J, Wang X, Qin Y, Shu F, Gao Y, Yuan L, Zhang Q, Mi M. Resveratrol improves insulin resistance, glucose and lipid metabolism in patients with non-alcoholic fatty liver disease: a randomized controlled trial. Dig Liver Dis. 2015 Mar;47(3):226–32
    46. Ornstrup MJ, Harsløf T, Kjær TN, Langdahl BL, Pedersen SB. Resveratrol increases bone mineral density and bone alkaline phosphatase in obese men: a randomized placebo-controlled trial. J Clin Endocrinol Metab. 2014 Dec;99(12):4720–9.
    47. Bo S, Ciccone G, Castiglione A, Gambino R, De Michieli F, Villois P, Durazzo M, Cavallo-Perin P, Cassader M.Anti-inflammatory and antioxidant effects of resveratrol in healthy smokers a randomized, double-blind, placebo-controlled, cross-over trial. Curr Med Chem. 2013;20(10):1323–31.
    48. Vaz-da-Silva M, Loureiro AI, Falcao A, Nunes T, Rocha JF, Fernandes-Lopes C, Soares E, Wright L, Almeida L, Soares-da-Silva P. Effect of food on the pharmacokinetic profile of trans-resveratrol. Int J Clin Pharmacol Ther. 2008 Nov;46(11):564–70.
    49. Mikstacka R, Rimando AM, Ignatowicz E. Antioxidant effect of trans-resveratrol, pterostilbene, quercetin and their combinations in human erythrocytes in vitro. Plant Foods Hum Nutr. 2010 Mar;65(1):57–63
  • Which supplements should people take to help promote good health, and at what doses? Vitamins? Minerals? Herbs? Nutraceuticals? Perhaps the best answer is before experimenting with exotic dietary supplement ingredients, it first makes sense to start out with the three dietary supplements that everyone should be taking. This includes a multivitamin, vitamin D and omega- fatty acids.

    MULTIVITAMINS

    There is a good case for the daily use of a multivitamin, as a nutrition insurance policy that helps to fill in the gaps for those nutrients people may not be getting in their diet. Furthermore, in a study1 of 90,771 men and women, the regular use of a multivitamin was found to significantly improve adequate intake of nutrients compared to non-users. Also, research2 found that multivitamin supplements are generally well tolerated, do not increase the risk of mortality, cerebrovascular disease, or heart failure, and their use likely outweighs any risk in the general population (and may be particularly beneficial for older people). So, the bottom line is that multivitamins really do work as a nutrition insurance policy.

    Other multivitamin benefits
    In addition to functioning as a nutrition insurance policy, the daily use of a multivitamin may offer other benefits as well.

    Cardiovascular Disease
    A 12-week, randomized, placebo-controlled study3 of 182 men and women (24 to 79 years) found that a multivitamin was able to lower homocysteine levels and the oxidation of LDLcholesterol—both of which are highly beneficial in reducing the risk for cardiovascular disease. Other multivitamin research4 has also demonstrated effectiveness in lowering homocysteine levels.

    A 6-month, randomized, double-blind, placebo-controlled study5 of 87 men and women (30 to 70 years) found that multivitamin use was associated with lower levels of C-reactive protein, a measurement of inflammation associated with cardiovascular disease and other degenerative diseases. Other multivitamin research6 in women has shown similar results.

    A Swedish, population-based, case-control study7 of 1296 men and women (45 to 70 years) who previously had a heart attack and 1685 healthy men and women as controls, found those using a multivitamin were less likely to have a heart attack. Other multivitamin research8 in Swedish women has shown similar results.

    Cancer:
    A large-scale, randomized, double-blind, placebo-controlled study9 was conducted with 14,641 male U.S. physicians initially 50 years or older, including 1312 men with a history of cancer, to determine the long-term effects of multivitamin supplementation on the incidence of various types of cancers. Results showed that during a median follow-up of 11.2 years, men with a history of cancer who took a daily multivitamin had a statistically significant reduction in the incidence of total cancer compared to those taking a placebo.

    Stress/Energy:
    A human clinical study10 with 96 healthy men (18 to 46 years) examined the effect of multivitamin supplementation in relation to plasma interleukin-6 (IL-6, a pro-inflammatory chemical produced by the body) and anger, hostility, and severity of depressive symptoms. The results showed that plasma IL-6 was associated with anger, hostility, and severity of depressive symptoms, and that multivitamin use was associated with lower plasma IL-6 levels.

    A review11 of the scientific literature indicated that patients complaining of fatigue, tiredness, and low energy levels may have low levels of vitamins and minerals. Certain risk groups like the elderly and pregnant women were identified, as was the role of B-vitamins in energy metabolism. Results found that supplementation with nutrients including B-vitamins (e.g., a multivitamin) can alleviate deficiencies, but supplements must be taken for an adequate period of time.

    A meta-analysis12 of eight randomized and placebo-controlled studies evaluated the influence of diet supplementation on stress and mood. Results showed that supplementation reduced the levels of perceived stress, mild psychiatric symptoms, anxiety, fatigue, and confusion. Supplements containing high doses of B-vitamins (e.g., multivitamins) may be more effective in improving mood states.

    Aging:
    At the ends of our chromosomes are stretches of DNA called telomeres. These telomeres protect our genetic data, making it possible for cells to divide. Each time a cell divides, telomeres get shorter. When they get too short, the cell can no longer divide and becomes inactive or "senescent" or dies. This process is associated with aging. In a cross-sectional analysis of data from 586 women (35 to 74 years), multivitamin use was assessed, and relative telomere length was measured. The results were that multivitamin use was significantly associated with longer telomeres. Compared with nonusers, the relative telomere length was on average 5.1 percent longer among daily multivitamin users. It is possible, therefore, that multivitamins may help us live longer.

    VITAMIN D

    Vitamin D is the "sunshine vitamin," so coined because exposure to the sun's ultraviolet light will convert a form of cholesterol under the skin into vitamin D. This nutrient is best known for its role in helping to facilitate the absorption of calcium and phosphorus (as well as magnesium), and so helping to promote bone health.13 Over the past decade, however, research on vitamin D has identified numerous other roles it plays in human health and wellness, which includes:

    • Inhibiting the uncontrolled proliferation of cells (as in the case of cancer) and stimulating the differentiation of cells (specialization of cells for specific functions).14
    • Helping prevent cancers of the prostate and colon.15,16
    • Functioning as a potent immune system modulator.17,18
    • Helping prevent autoimmune reactions.19,20,21
    • Helping improve insulin secretion.22,23,24
    • Decreasing the risk of high blood pressure via the reninangiotensin system's regulation of blood pressure.25
    • Reducing osteoporotic fractures.26,27,28
    • Reducing the incidence of falls in older adults.29,30
    • Reducing the risk of developing premenstrual syndrome (PMS).31
    • Reducing the prevalence of depression, especially in the elderly.32
    • Reducing the prevalence of urinary infections and lower urinary tract symptoms (e.g., benign prostatic hyperplasia or BPH).33

    Vitamin D deficiency and insufficiency
    Outright vitamin D deficiency is present in 41.6 percent of the U.S. population,34 while vitamin D insufficiency (i.e., lacking sufficient vitamin D) is present in 77 percent of the world's population.35 If you are deficient in vitamin D you will not be able to absorb enough calcium to satisfy your body's calcium needs.36 It has long been known that severe vitamin D deficiency has serious consequences for bone health, but other research indicates that lesser degrees of vitamin D deficiency are common and increase the risk of osteoporosis and other health problems.37,38

    Vitamin D sufficiency is measured by serum 25-hydroxyvitamin D levels in the body.39 Laboratory reference ranges for serum 25-hydroxyvitamin D levels are based upon average values from healthy populations. However, recent research examining the prevention of secondary hyperparathyroidism and bone loss suggest that the range for healthy 25-hydroxyvitamin D levels should be considerably higher. Based upon the most current research, here are the ranges for serum 25-hydroxyvitamin D values:

    • Less than 20–25 nmol/L: Indicates severe deficiency associated with rickets and osteomalacia.40,41
    • 50–80 nmol/L: Previously suggested as normal range.42
    • 75–125 nmol/L: More recent research suggests that parathyroid hormone43,44 and calcium absorption45 are optimized at this level; this is a healthy range.46

    Based upon the 75–125 nmol/L range, it is estimated that one billion people in the world are currently vitamin D deficient.47 Furthermore, research indicates that supplementation with at least 800–1,000 IU daily are required to achieve serum 25-hydroxyvitamin D levels of at least 80 nmol/L.48,49 Furthermore, there are many groups of individuals who currently are at risk for vitamin D deficiency. These include:

    • Exclusively breast-fed infants: Especially if they do not receive vitamin D supplementation and if they have dark skin and/or receive little sun exposure.50
    • Dark skin: People with dark-colored skin synthesize less vitamin D from sunlight than those with light-colored skin.51 In a U.S. study, 42 percent of African American women were vitamin D deficient compared to four percent of white women.52
    • The Elderly: When exposed to sunlight have reduced capacity to synthesize vitamin D.53
    • Those using sunscreen: Applying sunscreen with an SPF factor of eight reduces production of vitamin D by 95 percent.54
    • Those with fat malabsorption syndromes: The absorption of dietary vitamin D is reduced in Cystic fibrosis and cholestatic liver disease.55
    • Those with inflammatory bowel disease: An increased risk of vitamin D deficiency occurs in those with inflammatory bowel disease like Crohn's disease.56
    • Obese individuals: Obesity increases the risk of vitamin D deficiency.57

    Vitamin D2 and D3
    There are two forms of vitamin D available as a dietary supplement: cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2). Cholecalciferol is the form made in the human body, and it is more active than ergocalciferol. In fact, Vitamin D2 potency is less than one third that of vitamin D3.58

    Commercially, ergocalciferol is derived from yeast, and so is considered vegetarian, while cholecalciferol is commonly derived from lanolin (from sheep) or fish oil—although a vegetarian D3 derived from lichen is available.

    Ideal dosing for vitamin D
    The Linus Pauling Institute recommends that generally healthy adults take 2,000 IU of supplemental vitamin D daily.59 The Vitamin D Council states that if well adults and adolescents regularly avoid sunlight exposure, then it is necessary to supplement with at least 5,000 IU of vitamin D daily.60 The Council for Responsible Nutrition recommends 2,000 IU daily for adults.61 Taking a conservative position, at least 2,000 IU of vitamin makes sense for adults.

    OMEGA-3 FATTY ACIDS
    Chemically, a fatty acid is an organic acid that has an acid group at one end of its molecule, and a methyl group at the other end.62 Fatty acids are typically categorized in the omega groups 3, 6 and 9 according to the location of their first double bond (there's also an omega 7 group, but these are less important to human health).63 The body uses fatty acids for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, and prostaglandins). These chemicals regulate numerous body functions including blood pressure, blood viscosity, vasoconstriction, immune and inflammatory responses.64

    Deficiency of omega-3 fatty acids
    While omega-3, 6 and 9 fatty acids are all important for different reasons, it is the omega-3 fatty acids (O3FA) that are currently particularly critical—and specifically the O3FA known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The reason for this current importance is that Western diets are deficient in O3FA, and have excessive amounts of omega-6 fatty acids. While human beings evolved on a diet with approximately a 1:1 ratio of omega-6 to omega-3 fatty acids (EFA), the current Western diet provides about a 16:1 ratio.65 As a matter of fact, a recent Harvard School of Public Health study indicates that Omega-3 deficiency causes 96,000 U.S. deaths per year.66 Other research has clearly shown that excessive amounts of omega-6 fatty acids and a very high omega-6 to omega-3 ratio, as is found in today's Western diets, promote many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 (a low omega-6 to omega-3 ratio) exert protective effects.67

    Benefits of omega-3 fatty acids

    O3FA offer a broad range of benefits in human health. These benefits are listed below categorically:

    Cardiovascular Health
    In several studies O3FA have been shown to help lower triglyceride levels.68 In fact, the FDA has even approved an O3FA product for this purpose.69 Individually, EPA and DHA also have triglyceride-lowering properties. Consuming 1 gram/day of fish oils from fish (about 3 ounces of fatty fish such as salmon) or fish oil supplements has a cardioprotective effect.70

    Evidence suggests increased consumption of O3FA from fish or fish-oil supplements, but not of alpha-linolenic acid, reduces the rates of all-cause mortality, cardiac and sudden death, and possibly stroke.71 Higher consumption of fish and O3FA has been associated with a lower risk of coronary heart disease.72,73 Clinical research shows that DHA supplementation helps increase HDL cholesterol levels (the "good cholesterol").74,75 Supplementation with fish oil produces modest, but significant reductions in systolic and diastolic blood pressure in patients with mild hypertension.76,77,78

    Inflammation
    O3FA have been shown to help relieve inflammation caused by a variety of factors.79,80

    Arthritis

    Research81 has demonstrated that fish oil supplementation is effective in the treatment of rheumatoid arthritis.

    Menopause
    Clinical research shows that taking supplements with 500 mg EPA, three times daily, modestly but significantly reduces the frequency of hot flashes compared to placebo in menopausal women.82

    ADHD
    Research has shown children with attention deficit/hyperactive disorder (ADHD) may have low plasma levels of EPA and DHA.83,84 Clinical research suggests that supplementation with DHA might improve aggression and social relationships in ADHD children.85

    Macular degeneration
    Increased dietary consumption of DHA is associated with reducing the risk of macular degeneration.86

    Alzheimer's Disease
    Participants who consumed fish once per week or more had 60 percent less risk of Alzheimer's disease compared with those who rarely or never ate fish, and this was attributed to the DHA content of the fish.87

    The sources of omega-3 fatty acids

    To begin with, the overwhelming majority of research on the health benefits of supplementation with O3FA has been conducted using fish oil products. Consequently, a strong argument can be made that fish oil supplements are the preferred source of O3FA. Amongst these, the primary fish used commercially as the source from which O3FA are derived include mackerel, herring, tuna, halibut, salmon and cod liver.88 Although some fish are touted as superior over others as sources for supplemental fish oil, it is the opinion of this author that they all provide acceptable sources of omega-3s. Still, there are other sources of O3FA besides fish oil. This includes squid, krill, flax seed oil and algae oil.

    Squid
    Squid-derived O3FA are derived from by-products of squid that are usually discarded when squid are commercially fished, and provides a much higher concentration of DHA (up to 50 percent) than do fish oil. However, there is a lack of human clinical data on squid-source O3FA, although they likely will have similar effects as fish oil.

    Krill
    Krill oil derived from the shrimp-like crustacean know as krill contain significant amounts of the EPA and DHA omega-3 fatty acids, as well as phospholipids (e.g., phosphatidylcholine),89 vitamin A, vitamin E and astaxanthin, a powerful carotenoid antioxidant.90,91 Human clinical research92 has shown that krill oil has greater absorption than fish oil—although krill provides significantly less EPA/DHA per gram than fish oil.

    Flaxseed
    Flaxseed oil contains about 52–55 percent omega-3s, but as alpha-linolenic acid (ALA), not EPA/DHA.93 This is significant since ALA has to be converted to EPA and DHA before it will provide the much-touted health benefits attributed to O3FA. This is problematic since studies indicate that in men approximately eight percent of ALA is converted to EPA and 0–4 percent is converted to DHA.94 In women, approximately 21 percent of dietary ALA is converted to EPA and nine percent is converted to DHA.95 This is not to say that flaxseed oil has no value. It does, but just not as significant a value as fish oil.

    Algae oil
    Certain algae extracts provide a vegetarian source of O3FA—but in this case the O3FA are EPA and DHA, not ALA. Consequently, for vegetarians, algae oil is a viable substitute for fish oil. That being said, human clinical research on algae oil sources of O3FA is limited, and the cost is far more than fish oil.

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  • MSM is a naturally-occurring nutrient, a sulfur compound, found in normal human diets and the diets of all other vertebrates. Sulfur is an element present in all living organisms. It belongs in the same chemical family which includes oxygen. For organisms living in environments where there is no oxygen, sulfur often replaces oxygen as the source of chemical energy that drives life. It is not a pharmaceutical drug but a dietary supplement.

    Sulfur, the eighth most abundant element in the human body, has a long history as a healing agent. For centuries mankind has soaked in sulfur-rich, mineral hot springs to help heal a variety of ailments. While sulfur’s natural anti-inflammatory properties have shown benefits for a range of health problems, including arthritis, muscle and joint pain, much is still unknown about precisely how it works in the body.

    Without sulfur, life as we know it would not exist. Some of the essential functions that make sulfur possible for us to live include maintaining the structure of the proteins of the body, helping in the formation of keratin, which is essential for hair and nail growth, aiding in the production of immunoglobulin, which maintains the normal immune system, catalyzing the chemical reactions which change food into energy and neutralizing or eliminating toxins from the body. (Sulfur is needed to create/hold the molecular structure, particularly the sulfur amino acids: methionine, cysteine, taurine.)

    MSM and its related compounds provide the source of 85 percent of the sulfur found in all living organisms. The cycle of these naturally-occurring sulfur compounds begins in the ocean where microscopic plants called plankton release sulfur compounds. These salts are transformed in the ocean water into the very volatile compound dimethyl sulfide (DMS), which escapes from the ocean water as a gas. It then rises into the upper atmosphere where in the presence of ozone and high energy ultraviolet light, the DMS is converted into its cousins DMSO and MSM. Unlike the DMS, both DMSO (dimethyl sulfoxide) and MSM are soluble in water and when they return to the surface of the earth it is as rain. Plants take MSM rapidly into their root systems and concentrate it a hundredfold. MSM, and the sulfur it contains, is incorporated into the plant’s structure. Through plant metabolism the MSM, along with other sulfur compounds that it has spawned, is ultimately mineralized and transported back to the sea. Then the sulfur cycle beings again.

    Almost everyone in our modern society is deficient in MSM but with age the deficiency grows even more pronounced. What’s happening in our lives today is that we’re processing too many foods. The highest concentration of MSM is found in milk. MSM is a natural component of many fresh fruits, vegetables, seafood and meat. However, heat and processing reduce the MSM in foods. Onions, garlic, asparagus, cabbage, broccoli and Brussels sprouts are sulfur-rich foods, but not as rich as eggs and red peppers. Food preparation, like washing and steaming, also reduces the levels of MSM.

    The most efficient way to assure sufficient levels of MSM in the body, or to benefit from the therapeutic benefits, is to include it as a staple of one’s daily nutritional supplement program. MSM is available in capsules that can be taken with meals or in crystal form for mixing with drinks. It can also be purchased as a cream, lotion or gel and applied directly to the skin for additional relief from pain and inflammation.

    Although MSM is commonly characterized as a breakthrough remedy for people with osteoarthritis, its benefits extend beyond the treatment of chronic illnesses. In fact, in recent years athletes and fitness enthusiasts have begun to rely on MSM to reduce the pain, soreness and inflammation associated with injuries, strained or cramped muscles and over-extended joints. Many use MSM in ointment form to alleviate the pain of sprained ankles, elbows and shoulders, strained muscles and ligaments and tendon injuries.

    Experience shows that MSM is often so effective for pain relief that doctors are able to lower the dosage of medication they prescribe for patients. The end result is relief with fewer or no side effects that are frequently caused by prescription pain medications. It is also important to understand in that MSM is a naturally-occurring sulfur compound found in the body, it is not similar to inorganic sulfides, sulfites and sulfates to which many individuals are allergic.

    Another major natural health property of MSM is that it is excellent for preventing allergies. I would say that it is probably the most important substance we have had for the prevention of allergies since the advent of the antihistaminic agents, and that was over four decades ago. People taking MSM orally, or sometimes supplementing that with nose drops, will not have the conventional burning of the eyes or the running nose or the hoarseness associated with allergies to pollens, dust and molds.

    MSM also has anti-parasitic properties. We have studied the two most common parasites in the gastrointestinal tract. The giardia is a parasitic infection of the small intestine which causes poor absorption of nutrition in humans. It is the most frequent cause of water-carried diarrhea in the U.S. MSM is quite effective when taken orally in controlling the symptoms and fighting the invading organism.

    Many women complain of yeast infections, which are caused by a parasite called trichomonas. The symptoms include increased itching and discharge which may be malodorous and discolored. Both the topical and oral supplements are effective therapy.

    MSM helps to control hyperacidity/heartburn naturally. Patients who have used antacids and products like Tagamet™ and Zantac™ make themselves worse by becoming dependent upon them. MSM is a nutritional supplement that has been shown to be more effective in stabilizing the digestive process and environment in doses of 3000 mg per day.

    Researchers at Oregon Health Sciences University studied a strain of mice that were prone to the spontaneous development of joint lesions similar to those in rheumatoid arthritis. They found that animals that were fed a diet that included a three percent solution of MSM as drinking water, from two months to five months of age, suffered no degeneration of articular cartilage. In a control group of mice receiving only tap water, 50 percent of the animals were found to have a focal degeneration of articular cartilage.

    Of the 16 patents granted to MSM, one is for relief from snoring. Research at Oregon Health Sciences University on 35 subjects suffering from chronic snoring has shown that MSM, as a 16 percent water solution administered to each nostril 15 minutes before sleep, provided significant reduction in 80 percent of the subjects after one to four days of use.

    As a control, in eight patients showing relief with MSM, saline solution was substituted for MSM without their knowledge. Seven of eight patients resumed loud snoring. The change occurred within 24 hours of the substitution. After the MSM treatment was restored, these eight again showed a significant reduction of snoring.

    Many years of clinical use at Oregon Health Sciences University has demonstrated that MSM provides the following pain relief and anti-inflammatory benefits without serious side effects:

    • Inhibition of pain impulses along nerve fibers (analgesia)
    • Lessening of inflammation
    • Increase in blood supply
    • Reduction of muscle spasm
    • Softening of scar tissue

    To date more than 12,000 patients have been treated at the university with Lignisul MSM at levels above two grams daily with no serious toxicity. About as toxic as water, even common table salt can be more toxic than MSM, which is a crystalline solid that is odorless, tasteless and readily dissolves in water.

    We completed a double-blind, placebo- controlled, pilot trial showing that 100 percent of the subjects on Lignisul MSM (methyl- sulfonyl-methane) increased hair growth, compared to the group on placebo1. Only one subject on placebo showed an increase in hair length. In addition, 30 percent of the subjects on Lignisul showed improvement in hair brilliance, while none of the subjects on placebo showed such an improvement.

    A second double-blind, placebo-controlled, pilot trial, conducted simultaneously, showed that 50 percent of the subjects on Lignisul MSM showed increased nail length and nail thickness growth compared to the group on placebo1. Approximately 10 percent of those on placebo showed increased nail length growth. None of the subjects on placebo showed an increase in nail thickness.

    Based on the results of the two trials, we concluded that oral supplementation with Lignisul MSM is a valuable addition to hair and nail growth. Hair and nail health was significantly improved in a short term of six weeks.

    The hair trial involved a total of 21 patients—16 women and 5 men. Data was collected by certified cosmetologists under my direction. The trial parameters included hair length, brilliance and diameter of the individual hair shafts using industry standard measurement scales.

    The nail trial involved a total of 11 subjects— 10 women and one man. Again data was collected by certified cosmetologists. Trial parameters included nail length, thickness, luster and general appearance using industry standard measurement scales.

    All subjects supplemented with Lignisul MSM were duly impressed with the changes in the health and appearance of their hair. The cosmetologists literally could differentiate which participants were on MSM by the appearance of the hair alone after six weeks.

    While researchers make no claim for cures, as a food supplement or dietary ingredient the following conditions seen in the clinic have responded to oral Lignisul MSM:
    • Allergies
    • Arthritis
    • Acne
    • Cancer: breast, colon
    • Hyperacidity/heartburn
    • Constipation
    • Burns (thermal)
    • Brittle/soft nails
    • Diabetes
    • Eye health
    • Hypersensitivity to drugs
    • Insect bites
    • Lung disease
    • Lupus
    • Mental acuity
    • Muscle soreness/pain
    • Oral/dental health
    • Parasites
    • Rheumatoid arthritis
    • Scar tissue
    • Snoring
    • Skin, hair and nails
    • Stress
    • Sunburn
    • Joint health—MSM combined
    • with glucosamine

    References:

    1. The Effectiveness of the Use of Oral Lignisul MSM (Methylsulfonylmethane) Supplementation on Hair and Nail Health

    Additional Reading: