Disruption of our natural circadian rhythm, the internal biological
clock that numerous epidemiological studies suggest we all have
programmed into us to a considerable degree, may lead to increased risk
of diabetes and obesity. In an attempt to reach beyond these
epidemiological accounts, a newer study actually examined humans in a
controlled lab environment over a prolonged period, and systematically
altered the timing of sleep, mimicking modern day disruptions like shift
work or recurrent jet lag.
The study
was conducted using 21 healthy participants, who were housed in a
completely controlled environment for nearly six weeks. The researchers
controlled how many hours of sleep participants got, when they slept,
their daily activities and diet. Participants started with getting
optimal sleep—approximately 10 hours per night—in order to establish an
effective baseline.
This was followed by three weeks of 5.6 hours of sleep per 24-hour
period, and with sleep occurring at all times of day and night.
Consequently, there were many days when participants were trying to
“force” sleep at unusual times within their internal circadian cycle.
The study closed with the participants having nine nights of recovery
sleep at their usual time.
Results indicated that prolonged sleep restriction combined with
simultaneous circadian disruption decreased the participants’ resting
metabolic rate. Moreover, during this period, glucose concentrations in
the blood increased after meals as a result of decreased insulin
secretion by the pancreas. According to the researchers, an altered
resting metabolic rate such as this could translate into a yearly weight
gain of over 10 pounds if diet and activity remain unchanged, while
consistently increased glucose concentration and poor insulin secretion
could lead to an increased risk for diabetes.
“We think these results support the findings from studies showing
that, in people with a pre-diabetic condition, shift workers who stay
awake at night are much more likely to progress to full-on diabetes than
day workers,” said Orfeu M. Buxton, PhD, Brigham and Women’s Hospital,
and lead study author. “The evidence is clear that getting enough sleep
is important for health, and that sleep should be at night for best
effect.”
Those of us who have trouble getting to sleep or getting enough sleep
are advised to begin unwinding well in advance of our planned
bedtime–turning off televisions, computers and other electronic stimuli
in exchange for a little light reading, preferably in a reclined
position. If sleep is especially problematic, a naturally-based supplement might help to reassert the circadian rhythm we’re all born with.
Sunday, June 17, 2012
Magnesium Helps Reduce Heart Failure in Women
Recent studies have examined the relationship between magnesium and
the risk of Sudden Cardiac Death (SCD). Researchers observed more than
88,000 women who were monitored for 26 years. Results showed that the
relative risk for sudden cardiac death was significantly lower in women
when magnesium intake was increased.
The study, published in The American Journal of Clinical Nutrition, found that women with the highest blood levels of magnesium had a 41% lower risk of sudden cardiac death. As the researchers state: “In this prospective cohort of women, higher plasma concentrations and dietary magnesium intakes were associated with lower risks of SCD. If the observed association is causal, interventions directed at increasing dietary or plasma magnesium might lower the risk of SCD.”
The human body uses magnesium to perform more than 300 biochemical responses, including those that maintain regular muscle and nerve function and keep heart rhythm stable.
Sudden cardiac death often happens because the electrical impulses in the heart become fast and chaotic, leading to an arrhythmia that causes the muscles to abruptly cease their contractions. Magnesium is an anti-arrhythmic, meaning it helps to suppress any unusual heart rhythms, in turn lowering the risk of SCD.
Surveys suggest that many Americans do not get enough magnesium from their diets alone. The National Institutes of Health Office of Dietary Supplements states: ” … dietary surveys suggest that many Americans do not get recommended amounts of magnesium … there is concern that many people may not have enough body stores of magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction.”
To obtain enough magnesium, first be sure to have a balanced diet including green leafy vegetables, beans, nuts, and seeds. Those who find that these items are not a part of their regular eating or who are especially concerned with maintaining consistent intake of this important nutrient may wish to consider a magnesium supplement.
The study, published in The American Journal of Clinical Nutrition, found that women with the highest blood levels of magnesium had a 41% lower risk of sudden cardiac death. As the researchers state: “In this prospective cohort of women, higher plasma concentrations and dietary magnesium intakes were associated with lower risks of SCD. If the observed association is causal, interventions directed at increasing dietary or plasma magnesium might lower the risk of SCD.”
The human body uses magnesium to perform more than 300 biochemical responses, including those that maintain regular muscle and nerve function and keep heart rhythm stable.
Sudden cardiac death often happens because the electrical impulses in the heart become fast and chaotic, leading to an arrhythmia that causes the muscles to abruptly cease their contractions. Magnesium is an anti-arrhythmic, meaning it helps to suppress any unusual heart rhythms, in turn lowering the risk of SCD.
Surveys suggest that many Americans do not get enough magnesium from their diets alone. The National Institutes of Health Office of Dietary Supplements states: ” … dietary surveys suggest that many Americans do not get recommended amounts of magnesium … there is concern that many people may not have enough body stores of magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction.”
To obtain enough magnesium, first be sure to have a balanced diet including green leafy vegetables, beans, nuts, and seeds. Those who find that these items are not a part of their regular eating or who are especially concerned with maintaining consistent intake of this important nutrient may wish to consider a magnesium supplement.
Nutritional Measures For Migraines
A migraine
can ruin a day in the blink of an eye. Many times, even taking a pain
reliever once such a headache hits can be too late. This is definitely a
case where the best defense is a good offense, but few people know
exactly what measures can be taken to help prevent migraines.
Quality nutrition is among the most effective strategies, as key nutrients can lower the risk of regular migraines greatly. Here are some of the best nutrient options to finally help conquer those splitting headaches.
Coenzyme Q10:
Coenzyme Q10 is a nutrient that is effective in maintaining a healthy cardiovascular system. Coenzyme Q10 deficiencies have been connected to heart failures. Three trials have been conducted to test its effects on migraine reduction. All showed a strong correlation and in one, 61 percent of patients had a greater than 50 percent reduction in the frequency of migraines. It can be also be used by any age group with little risk of side effects.
Magnesium:
Magnesium is a naturally occurring substance in our bodies that promotes a healthy metabolism. Importantly, magnesium also maintains and builds healthy bones and teeth. People who suffer from frequent headaches often have a magnesium deficiency. In one study, people who supplemented with magnesium reduced the frequency of attacks by over 41 percent, compared to less than 16 percent in those who took the placebo.
Vitamin B6:
Vitamin B6 is one of the eight B-complex vitamins used throughout the body for healthy growth, especially within the brain and nerves. Low serotonin levels have been discovered in the brains of people suffering from migraines. Low serotonin levels are believed to be caused by the lack of Vitamin B6. Therefore, taking supplements with Vitamin B6 is believed to reduce potential vulnerability to headaches.
It’s suggested that supplements containing 100-300% of the RDA of these vitamins can help reduce migraine frequency. Although not a guarantee, measures like this–along with conscious efforts to minimize stress, exercise regularly and sleep soundly–can contribute to a respectable reduction of tension in the nerves, cardiovascular system, and from there in overall lifestyle.
Quality nutrition is among the most effective strategies, as key nutrients can lower the risk of regular migraines greatly. Here are some of the best nutrient options to finally help conquer those splitting headaches.
Coenzyme Q10:
Coenzyme Q10 is a nutrient that is effective in maintaining a healthy cardiovascular system. Coenzyme Q10 deficiencies have been connected to heart failures. Three trials have been conducted to test its effects on migraine reduction. All showed a strong correlation and in one, 61 percent of patients had a greater than 50 percent reduction in the frequency of migraines. It can be also be used by any age group with little risk of side effects.
Magnesium:
Magnesium is a naturally occurring substance in our bodies that promotes a healthy metabolism. Importantly, magnesium also maintains and builds healthy bones and teeth. People who suffer from frequent headaches often have a magnesium deficiency. In one study, people who supplemented with magnesium reduced the frequency of attacks by over 41 percent, compared to less than 16 percent in those who took the placebo.
Vitamin B6:
Vitamin B6 is one of the eight B-complex vitamins used throughout the body for healthy growth, especially within the brain and nerves. Low serotonin levels have been discovered in the brains of people suffering from migraines. Low serotonin levels are believed to be caused by the lack of Vitamin B6. Therefore, taking supplements with Vitamin B6 is believed to reduce potential vulnerability to headaches.
It’s suggested that supplements containing 100-300% of the RDA of these vitamins can help reduce migraine frequency. Although not a guarantee, measures like this–along with conscious efforts to minimize stress, exercise regularly and sleep soundly–can contribute to a respectable reduction of tension in the nerves, cardiovascular system, and from there in overall lifestyle.
Vitamin D: The Basics
Vitamin D,
also known as “The Sunshine Vitamin”, has been seen to play an
increasingly large role in human nutrition. Its applications range from
helping to reduce
our risk for osteoporosis, high blood sugar levels, and heart disease,
all the way to helping keep our muscles and bones strong and intact. As might be expected, deficiencies of vitamin D have been linked to a number of health concerns.
In addition to all of the above, vitamin D also helps keep the body’s immune functions normal. Supplementation of the vitamin has been thought to help promote immune health by helping regulate T-cell function.
There are a total of five different forms of vitamin D, but two main forms apply to people. These are ergocalciferol (vitamin D2) and cholecaciferol (vitamin D3).
Vitamin D2 is synthesized by plants and other invertebrates in response to sunlight. Humans cannot produce vitamin D2 themselves, but can absorb it from foods or supplements. Studies show that ergosterol—the biological precursor to vitamin D2, as it exists in these organisms—is highly effective at absorbing ultraviolet radiation and therefore may serve as a natural sunscreen, protecting these organisms from the suns damage.
In a somewhat related manner, vitamin D3 is synthesized in humans when their skin is exposed to ultraviolet B rays (UVB) that come from the sun, typically when the UV index is greater than 3, or entering into the “moderate” range. Adults require somewhere between 10 and 15 minutes at least twice weekly at this index in order to produce enough vitamin D3 to meet the RDA.
In addition to this option, dietary sources such as fortified milk, fish, and eggs are available, as well as supplements. Recent recommendations indicate that young adults (ranging from 18-25) should aim for getting 600 IU (15mcg) daily. These recommendations are based on healthy people focusing on healthy bones and normal calcium metabolism.
For older populations, the recommendation increases to 800 IU daily. This is partly on account of a greater emphasis on bone health, but also because of an apparent decline among the elderly in the ability to produce this nutrient naturally. Certain experts, however, are of the opinion that this amount is actually far below the optimum amount, and are recommending 4,000-5,000 IU daily to minimize fracture risk.
Among other things, this would require prolonged sun exposure, which would be not only inconvenient but potentially unhealthy. To satisfy these requirements, the use of supplements is highly recommended.
In addition to all of the above, vitamin D also helps keep the body’s immune functions normal. Supplementation of the vitamin has been thought to help promote immune health by helping regulate T-cell function.
There are a total of five different forms of vitamin D, but two main forms apply to people. These are ergocalciferol (vitamin D2) and cholecaciferol (vitamin D3).
Vitamin D2 is synthesized by plants and other invertebrates in response to sunlight. Humans cannot produce vitamin D2 themselves, but can absorb it from foods or supplements. Studies show that ergosterol—the biological precursor to vitamin D2, as it exists in these organisms—is highly effective at absorbing ultraviolet radiation and therefore may serve as a natural sunscreen, protecting these organisms from the suns damage.
In a somewhat related manner, vitamin D3 is synthesized in humans when their skin is exposed to ultraviolet B rays (UVB) that come from the sun, typically when the UV index is greater than 3, or entering into the “moderate” range. Adults require somewhere between 10 and 15 minutes at least twice weekly at this index in order to produce enough vitamin D3 to meet the RDA.
In addition to this option, dietary sources such as fortified milk, fish, and eggs are available, as well as supplements. Recent recommendations indicate that young adults (ranging from 18-25) should aim for getting 600 IU (15mcg) daily. These recommendations are based on healthy people focusing on healthy bones and normal calcium metabolism.
For older populations, the recommendation increases to 800 IU daily. This is partly on account of a greater emphasis on bone health, but also because of an apparent decline among the elderly in the ability to produce this nutrient naturally. Certain experts, however, are of the opinion that this amount is actually far below the optimum amount, and are recommending 4,000-5,000 IU daily to minimize fracture risk.
Among other things, this would require prolonged sun exposure, which would be not only inconvenient but potentially unhealthy. To satisfy these requirements, the use of supplements is highly recommended.
Tuesday, June 12, 2012
Study Finds Antioxidant Effective For Autism
N-acetyl cysteine (NAC), a nutrient well-known specifically for
displaying strong antioxidant activity, has been advocated as a valuable
asset for purposes related to detoxification. A new study now suggests
it may be effective in easing irritability and repetitive behaviors in
children with autism–a disorder displaying alarming increases.
The 12-week, double-blind, randomized, placebo-controlled study involved 33 children, aged 3 to 12, and, reflective of the general characteristic of the disorder, predominantly male (31 of 33). All were diagnosed with an autistic disorder and Clinical Global Impressions-Severity (CGI-S) score of 4 or higher.
The children were randomly divided into experimental and placebo groups. The N-acetyl cysteine protocol involved a steady increase in dosage, consisting first of 900 mg of NAC administered daily for four weeks, followed by 900 mg twice daily for four weeks, followed by 900 mg taken three times daily for a final four weeks.
Follow-up data were available on 14 of the children in the NAC-receiving group and on 15 children in the placebo group. Compared with placebo, NAC treatment was associated with a significant decrease in irritability scores from 13.1 to 7.2 on the Aberrant Behavior Check List (or ABC) irritability subscale. Improvement was observed in week four and continued through weeks eight and 12, according to authors.
The change is not as large as that seen in children taking antipsychotics, according to lead investigator Antonio Hardan, MD, from Stanford University School of Medicine, in Palo Alto, California, “but this is still a potentially valuable tool to have before jumping on these big guns.”
These results lend some support to related observations involving dietary changes in autistic children, particularly so-called “elimination diets”, and collectively these studies serve to strengthen the association believed to exist between certain nutritional “pollutants” and the impaired cognitive function characteristic of autism. Additional research is required to help narrow the focus, but the study above not only reveals more about the causes of autism, but potentially one part of the solution.
The 12-week, double-blind, randomized, placebo-controlled study involved 33 children, aged 3 to 12, and, reflective of the general characteristic of the disorder, predominantly male (31 of 33). All were diagnosed with an autistic disorder and Clinical Global Impressions-Severity (CGI-S) score of 4 or higher.
The children were randomly divided into experimental and placebo groups. The N-acetyl cysteine protocol involved a steady increase in dosage, consisting first of 900 mg of NAC administered daily for four weeks, followed by 900 mg twice daily for four weeks, followed by 900 mg taken three times daily for a final four weeks.
Follow-up data were available on 14 of the children in the NAC-receiving group and on 15 children in the placebo group. Compared with placebo, NAC treatment was associated with a significant decrease in irritability scores from 13.1 to 7.2 on the Aberrant Behavior Check List (or ABC) irritability subscale. Improvement was observed in week four and continued through weeks eight and 12, according to authors.
The change is not as large as that seen in children taking antipsychotics, according to lead investigator Antonio Hardan, MD, from Stanford University School of Medicine, in Palo Alto, California, “but this is still a potentially valuable tool to have before jumping on these big guns.”
These results lend some support to related observations involving dietary changes in autistic children, particularly so-called “elimination diets”, and collectively these studies serve to strengthen the association believed to exist between certain nutritional “pollutants” and the impaired cognitive function characteristic of autism. Additional research is required to help narrow the focus, but the study above not only reveals more about the causes of autism, but potentially one part of the solution.
Men’s Health Week: Time For A Check-Up
This week is International Men’s Health Week. Fundamentally, it’s a
week that celebrates empowerment; every man can take measures in
reducing his risk for disease and illness. It’s also a week that many of
us realize the very first step is simply to become better informed
about where we stand. The following is a five-point list of health
issues for men to think about and look into:
• Obesity: As most of us know by now, this is a problem that’s on the rise, and will definitely not go away by itself. This week may be the time to assess the situation, and this free BMI calculator eliminates any excuses.
• Cholesterol: Cholesterol should be checked regularly after age 45, and those with a family history of heart disease may want to begin earlier.
• Blood Sugar: This can be tested at the same time as cholesterol, and the two tests together form a strong first line of defense against both heart disease and diabetes: two of the top five in male mortality statistics.
• Prostate cancer: By the age of 80, prostate cancer is diagnosed in an estimated 80 percent of men. Check-ups are recommended starting at age 40, and all of us would do well with more information. Remember, knowledge is power.
• Depression: It’s also important to remember that not all diseases are physical, and this common ailment, while just as unpopular as the ones listed above, is also just as important to address. Feeling sad, hopeless and disinterested in normal activities on a routine basis means it may be time to talk to a doctor.
In addition to the above, simple lifestyle changes can also make a tremendous impact on men’s health, and with no need to wait for doctor’s orders. For men, regular exercise is arguably the most important factor in promoting healthy body function—solid nutrition runs a close second. Both a healthy diet and proper supplementation are great ways to get the vitamins and minerals needed for good health.
This week, men everywhere are encouraged to adopt a new attitude and to look at their own health as their next big project. It’s safe to say it’s one they won’t regret.
• Obesity: As most of us know by now, this is a problem that’s on the rise, and will definitely not go away by itself. This week may be the time to assess the situation, and this free BMI calculator eliminates any excuses.
• Cholesterol: Cholesterol should be checked regularly after age 45, and those with a family history of heart disease may want to begin earlier.
• Blood Sugar: This can be tested at the same time as cholesterol, and the two tests together form a strong first line of defense against both heart disease and diabetes: two of the top five in male mortality statistics.
• Prostate cancer: By the age of 80, prostate cancer is diagnosed in an estimated 80 percent of men. Check-ups are recommended starting at age 40, and all of us would do well with more information. Remember, knowledge is power.
• Depression: It’s also important to remember that not all diseases are physical, and this common ailment, while just as unpopular as the ones listed above, is also just as important to address. Feeling sad, hopeless and disinterested in normal activities on a routine basis means it may be time to talk to a doctor.
In addition to the above, simple lifestyle changes can also make a tremendous impact on men’s health, and with no need to wait for doctor’s orders. For men, regular exercise is arguably the most important factor in promoting healthy body function—solid nutrition runs a close second. Both a healthy diet and proper supplementation are great ways to get the vitamins and minerals needed for good health.
This week, men everywhere are encouraged to adopt a new attitude and to look at their own health as their next big project. It’s safe to say it’s one they won’t regret.
Thursday, June 7, 2012
Minerals 101
Most of us have been learning about vitamins from an early age. By
now, we can name them all, tell their functions, and even rattle off
which foods are the best sources. With so much attention towards
vitamins, the benefits of minerals often
become overlooked. In reality, minerals are just as important for a
healthy diet as vitamins. For all those who need a quick brush-up on
their mineral knowledge, here’s a cheat sheet listing the ones most
often required for a healthy lifestyle.
1) Calcium
When it comes to bone health, calcium is the single most important mineral. It is essential in bone strength and growth, and also responsible for healthy teeth. Calcium rich foods include: dairy products, canned fish with bones, nuts, and leafy green vegetables.
2) Potassium
Potassium regulates fluids and keeps muscles and nervous system working properly. It also promotes the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be naturally found in bananas, legumes, tomatoes, dry beans, and whole grains among others.
3) Iron
Iron is responsible for storing and transporting oxygen that enters the bloodstream. Iron also helps form hemoglobin which is an integral part in red blood cells. Iron-rich foods include: red meats, leafy greens, fish, eggs and beans.
4) Zinc
Your immune system relies on zinc to stay healthy. It protects and repairs damaged cells while fighting off illnesses and infections. Zinc can be found in meats, oysters, legumes, milk, eggs, and whole grains.
5) Magnesium
Magnesium is needed to convert blood sugar to energy. It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium can be found in whole grains, green leafy vegetables, shellfish, nuts and bananas.
This list hopefully will help guide everyone towards the proper minerals essential for healthy living. Those readers who find this list seems more complete than their daily menu allows for will find that supplements are often a welcome addition to any balanced diet. From this point forward, make sure to keep mineral consumption a priority.
1) Calcium
When it comes to bone health, calcium is the single most important mineral. It is essential in bone strength and growth, and also responsible for healthy teeth. Calcium rich foods include: dairy products, canned fish with bones, nuts, and leafy green vegetables.
2) Potassium
Potassium regulates fluids and keeps muscles and nervous system working properly. It also promotes the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be naturally found in bananas, legumes, tomatoes, dry beans, and whole grains among others.
3) Iron
Iron is responsible for storing and transporting oxygen that enters the bloodstream. Iron also helps form hemoglobin which is an integral part in red blood cells. Iron-rich foods include: red meats, leafy greens, fish, eggs and beans.
4) Zinc
Your immune system relies on zinc to stay healthy. It protects and repairs damaged cells while fighting off illnesses and infections. Zinc can be found in meats, oysters, legumes, milk, eggs, and whole grains.
5) Magnesium
Magnesium is needed to convert blood sugar to energy. It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium can be found in whole grains, green leafy vegetables, shellfish, nuts and bananas.
This list hopefully will help guide everyone towards the proper minerals essential for healthy living. Those readers who find this list seems more complete than their daily menu allows for will find that supplements are often a welcome addition to any balanced diet. From this point forward, make sure to keep mineral consumption a priority.
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