Turmeric is a yellow-colored spice that is often used in Indian dishes. It has a mild, earthy flavor and can complement various dishes' flavor profiles, including meats, soups, and vegetables. Apart from adding flavor to food, turmeric is well known for its anti-inflammatory benefits. But, there is so much more to turmeric above and beyond its ability to fight inflammation. Let's explore all the reasons why turmeric is truly the king of spices when it comes to health.
Turmeric is best known for its ability to fight inflammation. The active ingredient in turmeric is curcumin. It is curcumin that possesses a positive influence on inflammation and oxidative stress. Curcumin is a free radical scavenger, which means it "mops up" reactive chemicals in the body that, when left unchecked, can lead to DNA damage, inflammation, and more. Curcumin is able to lower the output of cytokines such as TNF-alpha, NF-kB, and interleukins. These chemical messengers in the body are one of the main ways inflammation is signaled within the body. These messengers can lead to a cascade of inflammation, pain, and tissue damage.
Curcumin is often taken for joint pain, muscle pain, and other inflammatory conditions, including autoimmunity. It is both safe and well-tolerated by most people. However, it can affect the way some medications are processed, so always speak with your doctor before starting any new supplements, including curcumin.
Curcumin has shown great promise in the realm of cancer. Animal studies have shown that curcumin has anti-cancer properties and helps reduce tumor size. Furthermore, curcumin may be able to stop cancer cell growth and well as induce cancer cell death, known as apoptosis.
Keep in mind that if you have cancer, you should always check with your oncologist before starting any new supplements. Curcumin is not intended to replace any medications you currently take and should only be added to your routine under your physician's advice.
Metabolic syndrome is a collection of changes to a person's physiology, including high blood pressure, insulin insensitivity, being overweight, and having a large waist circumference. This condition is often a precursor to diabetes. Curcumin has shown great promise in multiple aspects of this condition.
Research has shown that curcumin can help lower cholesterol, including the "bad" cholesterol, LDL. It also can elevate the "good" cholesterol, HDL. Together, these improvements are very beneficial to a person's lipid profile, which can positively affect a person's cardiovascular health. Furthermore, curcumin can also help improve a person's insulin sensitivity, blood pressure, and weight. Since high insulin levels are associated with inflammation, weight gain, and diabetes, balancing insulin has many benefits to a person's health.
Over liver is known as our master detox organ. It is responsible for processing many of the medications we consume as well as any toxic chemicals we are exposed to, including alcohol. Cirrhosis is a condition where the liver becomes scarred from continual damage. Common causes of cirrhosis are alcoholism, fatty liver, and hepatitis C. Currently, there is no cure for cirrhosis apart from a liver transplant. However, curcumin has a profound effect on protecting the liver against damage and reversing damage as well.
Animal studies have shown that curcumin quenches the oxidative stress induced by alcohol and other chemicals that leads to liver damage and cirrhosis. It can therefore not only protect but may also reverse damage to the liver. Plus, it encourages bile flow through the gallbladder, which is one of the ways we can eliminate byproducts to be excreted. Curcumin upregulates phase 2 of our liver's detoxification process. During this process, chemicals and metabolic products are conjugated (linked to other molecules) to be eliminated by the body. This process allows the body to remove inflammatory and toxic substances from the body.
It is important to note that we use this detoxification process to eliminate medications from the body. Therefore, it is possible for curcumin to speed up the elimination of some drugs. Always check with your doctor before beginning any new supplements, including curcumin, as it may affect how your body processes the medications you take.
One of the most detrimental aspects of aging is memory loss and cognitive impairment. Dementia and Alzheimer's rates are on the rise in America. Currently, there are few, if any, effective treatments in conventional medicine. Today, over 5 million Americans live with Alzheimer's Disease. The symptoms are progressive memory loss, confusion, personality changes, and more.
Fortunately, curcumin is showing great promise in preventing memory loss and improving cognition. Researchers looked at how curcumin affects the brain and a person's memory using animal models. They discovered that curcumin helps prevent memory loss and improves a person's ability to form memories by increasing brain-derived neurotrophic factor (BDNF) in the hippocampus. This growth factor supports the growth and health of neurons in the brain. The hippocampus is the area of the brain where memories are made. Therefore, curcumin appears to help maintain the health and function of our brain's memory center.
Curcumin also may reduce oxidative stress and plaque formation in the brain. Amyloid plaques are areas of protein deposits in the brain that impair the brain's function. They are one of the hallmark signs of Alzheimer's. Curcumin has been shown to lower inflammatory cytokines as well as halt the process of amyloid plaque formation. In summary, curcumin has the potential to improve multiple parameters of brain health and memory formation. Keep in mind, curcumin is not an FDA-approved treatment for any brain-related condition. Always consult with your doctor before beginning any new supplements.
There are a few options for increasing your intake of curcumin. The first one is by including more turmeric in your diet. It is important to note that turmeric is not 100% curcumin, so you will have to include quite a bit of turmeric in your diet to equal a large amount of curcumin. Approximately 3% of turmeric is curcumin. Also, turmeric is poorly absorbed. You can enhance absorption by adding both fat and black pepper.
A great option is a Golden Latte that combines all these ingredients into a delicious drink.
Boil 1.5 cups of nut milk (oat, almond, coconut)
Add 1 tsp of turmeric
Add a pinch of black pepper
Add a dash of honey to taste
Enjoy!
Since the spice turmeric contains only around 3% of the active constituent, curcumin, another option is to take a curcumin supplement. Curcumin supplements typically contain 95% extracted curcumin in capsule form. In most cases, they also contain black pepper to enhance absorption. Again, fat will help improve absorption, so taking curcumin supplements with a meal containing fat is advised.
In summary, turmeric is an earthy bright yellow spice with health benefits more significant than almost any other food product. The active constituent, curcumin, can help improve multiple aspects of a person's health and wellness. Potential benefits of curcumin include:
Getting more turmeric and curcumin into your life is easy. Adding turmeric to food or using a supplement are two easy ways to reap the benefits of curcumin. Remember to add fat and pepper for optimal absorption!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4686230/
https://pubmed.ncbi.nlm.nih.gov/17044766/
https://link.springer.com/article/10.1186/1747-1028-3-14
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0131525
https://www.mdpi.com/2304-8158/6/10/92
https://www.jneurosci.org/content/jneuro/21/21/8370.full.pdf
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1478-3231.2009.02086.x
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981209/
If you’re suffering from any of the below symptoms you may need to give you energy levels and immune system a natural kick:
To help you get back on the path to strong sustained energy and a high functioning immune system we’ve put together our top 10 immune and energy boosting tips and tricks.
Sleep is incredibly important for energy and immunity. The Canadian Sleep Society recommends individuals get at least 6-9 hour of shuteye per night, if you’re getting less than this recommendation your body may be running on reserves and working much harder than it needs to. This affects your energy levels since your body is using all it has for it’s basic functioning without anything left for extra work, exercise, creativity or socializing.
Your immune system is affected due to a protein being released when your sleep. These proteins are called cytokines, and they are used by our body to help fight an infection or to combat inflammation. But since sleep deprivation equals less cytokines the results is a reduced ability for our body to fight illness.
Turmeric is definitely doing the rounds in the health circles, and for excellent reason. The history of turmeric use date back to the ancient Ayurvedic healing of India to support increased overall lifestyle function. The modern day science of turmeric backs up the Ayurvedic tradition proving it as a super health spice that does everything from blocking the growth of pancreatic cancer to reducing inflammation.
Reducing inflammation is the key to building your energy and having great immunity. All disease in the body begins with inflammation. This inflammation requires your body’s energy to fight it, resulting in lower energy levels and immune issues.
Tests on the benefits of turmeric on inflammation were carried out in 2013 on a bunch of patients with an inflammatory bowel disease called quiescent ulcerative colitis. The group was split in half, with one half taking a placebo and the other taking turmeric supplements. Those with the placebo had a 20% relapse and flare up of the disease rate, whereas those that took the turmeric had only a 5% relapse/flare up rate! The modern science has confirmed the ancient tradition and health hype – turmeric can absolutely sky rocket your energy and immunity by significantly reducing inflammation.
Organic Lion's Mane Mushroom, like most medicinal mushrooms, has a strong influence on immune function through its beta-glucan content. Beta-glucans are starches found in mushrooms, which, when taken orally, can increase the number of immune cells your body creates, such as TNF-alpha, natural killer cells, and lymphocytes. This means that the body is better able to fight viruses, colds, cases of flu, and even cancer cells. Additionally, a study carried out on mice showed that Lion’s Mane boosts gut bacteria which directly boosts immune function and results in increased, sustained energy.
Reducing external stress can boost our immune function and free up our energy for pursuing our life work and enjoying our leisure activity. When we are stressed our body releases a hormone called corticosteroid. This hormone reduces the effectiveness of the immune system to fight off infection and illness by reducing the amount of white blood cells in the body. White blood cells are extremely important for immune function and when they are not functioning optimally we are much more open to illness, including stress induced headaches, IBS and ulcers.
However reducing stress can be easier said than done. If you’re feeling constantly stressed, a great way to break the cycle is by first replacing unhealthy coping mechanisms with healthy coping mechanisms. Drinking alcohol, eating junky foods and engaging in unfulfilling social interactions may make us initially feel better but could be keeping us in our dangerous stress cycle. Instead try regularly attending a Yoga or group fitness class, doing a guided meditation or spending some time alone in nature.
Did you know that our immune system uses plants to activate gut protection? Although it seems like our skin is the first barrier between us and the world, in reality our greatest defense is our intestinal lining. This lining is made of a specific type of cell called ‘Intraepithelial lymphocytes’ which maintains the gut barrier plus defends against nasty pathogens. This means intraepithelial lymphocytes are actually our immune systems very own foot soldiers, their strength and cell count are paramount to staying healthy and having a high functioning immune system.
For those of us with low immunity and energy, the good news is that we can feed these soldiers easily! For years scientist were trying to discover what feeds intraepithelial lymphocytes. In 2011 the answer was found: broccoli! Well, all cruciferous veggies really. The study concluded that specific dietary compounds found at high levels in cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and brussel sprouts are essential for sustaining immune function.
References:
Immunomodulatory Activities of a Fungal Protein Extracted from Hericium erinaceus through Regulating the Gut MicrobiotaChen Diling
Intraepithelial lymphocytes: to serve and protect https://pubmed.ncbi.nlm.nih.gov/20890736/
Phase II trial of curcumin in patients with advanced pancreatic cancer
Stress, Illness and the Immune System
Tolerability of curcumin in pediatric inflammatory bowel disease: a forced-dose titration study
You AhR what you eat: linking diet and immunity https://pubmed.ncbi.nlm.nih.gov/22036556/
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Sleep, we all do it - but we all do it differently. The habits we have in and around sleep can reveal volumes about our health and lifestyle. For decades studies have shown how our sleep patterns affect our health, and can sometimes indicate what we need to focus on to feel energetic, fresh and healthy. Find out what your sleep habits really say about you.
You regularly sleep less than 8 hours per night – you may be struggling with your diet
The Canadian Sleep Society recommends individuals get at least 6-9 hour of shuteye per night. A study led by the University of Colorado found that just one week of sleeping 5 hours or less per night led participants to gain an average of 2 pounds.
When the body is regularly sleep deprived there are several reactions which occur, resulting in weight gain. Sleep deprivation reduces leptin – a hormone which functions to supress appetite and encourage the body to expend energy. On the other hand, the hormone grelin, goes up. The responsibility of grelin is to trigger feelings of hunger – thus resulting in over eating and possible weight gain.
Additionally, lack of sleep changes the food we crave – making us more likely to crave fat and sugar laden foods. In general when you are low on sleep it is more difficult to make rational choices, thus leaving yourself open to making impulsive decisions relating to junk food and over eating.
You regularly oversleep – you may struggle with your health in the future
When it comes to sleep, more is not always better. Oversleeping is a condition often diagnosed as hypersomnia and is linked to higher mortality rates. According to the sleep society getting too much sleep too often can also be linked to heart disease, diabetes, obesity and memory loss.
Additionally, oversleeping may be a sign of mental illness – such as depression. Or it may be a result with overdoing physical or mental activity on a regular basis where the body is desperately trying to catch up for the overuse of energy expenditure. Oversleep can also be a sign of a sleep disorder such as obstructive sleep apnoea.
If you regularly sleep more than 9 hours per night you may benefit from creating a regular sleep schedule in which you go to bed at the same time every night, and wake in the morning at the same time. Eating at the same time every day may also help. Looking further at your diet, exercise and emotional health may also be an idea, or visiting your GP might be necessary.
You wake up multiple times during the night – you may be stressed or anxious
Regularly waking up multiple times during the night is called insomnia and is often a sign of stress or anxiety. When we experience stress our nervous system kicks into fight or flight mode releasing a hormone called cortisol. Cortisol increases our heart rate, induces urination and dilates our pupils – all responses which can cause us to wake up from sleep.
According to The Sleep Society most people will return to their normal sleep patterns once the external stress has passed. If this doesn’t happen it might be a good idea to ensure consumption of a healthy diet, reduce drinking liquids, particularly stimulants close to bedtime, increase exercise, incorporate Yoga or meditation or check with your health professional if health supplementation is wise.
You are dreaming a lot all of a sudden – you may be overusing stimulants and depressants
Although there has been much headway into understanding sleep and sleep patterns, our dreams still remain somewhat mysterious. However, different studies and schools of thought have differing opinions about what causes some from going from dreaming normally to having multiple, vivid dreams a night.
Aside from those with certain brain injuries, all humans dream every single night and this is the only guideline for ‘normal dreaming’. This broad definition reveals how significantly dreams and dream memories vary between individuals.
However, Sleep Better Org suggests that changes in the amount of dreaming within a night can often be linked to the overuse of alcohol, caffeine and tobacco as they can disrupt the patterns of sleep. Sleep Better Org also links changes in dreaming to stress and an overactive nervous system in the waking state.
Additionally, certain schools of psychology, particularly, Jungian, have studied dreams in depth and believe that dream frequency, intensity and dream contents relate to our subconscious psychological state. The recommendation from these schools is to look into what your dreams might be telling you. If you take this road we recommend finding a good therapist to support you.
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Since nature has provided us with so many medicinal herbs to help improve health and well-being, it only makes sense to include them in your self-care routine. Today you can find herbal and nutritional supplements to address almost any health concern you can think of. Although this is generally a good thing, it can also make choosing the best supplement confusing. The more you understand about particular herbs and natural ingredients, the easier it is to choose a supplement with the health benefits you are seeking.
Mushroom supplements are of particular interest to people wishing to improve their health as they have a long history of use, dating back thousands of years in Traditional Chinese Medicine, and they have potent health benefits. They have truly stood the test of time. In other words, they proved themselves to be beneficial in helping to optimize people's health. There are several different types of mushrooms, which each have various health benefits. Here are the top five mushroom supplements you should know about.
Lion's Mane
Great for: Younger people who wish to optimize their memory and mental stamina, and older people who want to prevent age-related cognitive decline.
Key Benefits:
Brain Health & Memory
Lion's Mane has a potent effect on memory and brain health. It is becoming one of the leading herbs to support cognitive function as well as protect the brain from the adverse effects of aging. This medicinal mushroom works through several mechanisms.
One way that Lion's Mane benefits the brain is through promoting the growth of new neurons and preventing the death of neurons. The way Lion's Mane does this is through two constituents; it contains Hericenones and Erinacines. These natural constituents can cross the blood-brain-barrier (the protective membrane around your brain) and increase nerve growth factors (NGF). NGF then protects neurons and promotes new growth.
An increase in NGF is beneficial for both people suffering from (or wish to prevent) age-related cognitive decline, or younger individuals who want to optimize their cognitive abilities and memory forming capacity.
Lion's Mane also acts as an antioxidant to the brain, which means it protects the brain from inflammatory stress and damage. Since inflammation can cause damage to neurons, including neurodegenerative disease, which prevents brain cells from being able to function correctly, ensuring that enough antioxidants (such as those found in Lion's Mane), are available to the brain is vital.
Lastly, Lion's Mane can help to stabilize blood sugar, which, believe it or not, is an integral part of brain health. High blood sugar can lead to blood vessel damage and, ultimately, neuronal damage as well - not good!
If you are looking to protect your brain, support your memory and mental stamina, Lion's Mane is one of the top supplements to achieve this. It supports brain health in a handful of ways, which work together to prevent neuron damage and stimulate neuronal growth and health.
Immunity
Lion's Mane, like most medicinal mushrooms, has a strong influence on immune function through its beta-glucan content. Beta-glucans are starches found in mushrooms, which, when taken orally, can increase the number of immune cells your body creates, such as TNF-alpha, natural killer cells, and lymphocytes. This means that the body is better able to fight viruses, colds, cases of flu, and even cancer cells. There has been emerging research that suggests that Lion's Mane may be useful in certain types of cancer, such as esophageal cancer, stomach/intestinal cancer, and pancreatic cancers. Keep in mind more research is needed, and you should always consult your physician before making any changes to your current treatment for cancer or other conditions.
Reishi
Great for: People suffering from chronic disease, including autoimmune conditions, who wish to increase their energy and support their immune system or for use during cold and flu season to prevent/shorten the duration of illness.
Key Benefits:
Adaptogen
Reishi is a mushroom that has been used for over 4,000 years. It is known as the "spirit plant" as well as the "plant of immortality" - which are big names to live up to! In Chinese medicine, Reishi is used for a variety of health concerns such as insomnia, anxiety, fatigue, low appetite, asthma, and shortness of breath. Overall it is an excellent adaptogen, which means it helps the body to overcome stress and promotes energy and vitality.
Reishi helps to energize the body, especially for people suffering from chronic disease. Also, Reishi can help to revitalize the immune system, which is typically either over or under active in chronic disease. Because of its effect on the immune system, it is a go-to herb for chronic infections, colds, cases of flu, and autoimmune conditions.
Immunity & Cancer
One of the most common uses for Reishi is for immunity. Reishi contains high levels of beta-glucans - a plant constituent that modulates the immune system. This means, Reishi is helpful for both low immune function and autoimmuity. For example, the beta-glucans in Reishi increase many different immune cells, such as B cells T cells, macrophages, and natural killer cells. The job of these immune cells is to fight off bacteria and viruses as well as create antibodies to prevent future infections.
Another very important function of Reishi mushroom is in cancer. Extracts of Reishi have been shown in research to stimulate parts of the immune system, such as TNF-alpha, which are involved in the destruction and elimination of cancer cells. Although it is too early to make any conclusions about Reishi mushroom and cancer treatment, the future looks promising! Always speak with your physician before beginning any new therapies, or changing your current treatment plan.
Cordyceps
Great for: People struggling with low immunity, low energy, and a broken down constitution who are looking for a full-body tonic.
Key Benefits:
Cordyceps is an extraordinary medicinal mushroom. Aside from the vast array of health benefits it has, it is grown in a very unique way. Cordyceps is a fungus that grows on the larva of caterpillars. It is actually considered a parasite to the caterpillars because as it grows and develops, it eventually kills and replaces all caterpillar tissue.
While Cordyceps may be a parasite to the poor caterpillars, it is has a wonderful medicinal effect for us as humans. One of the main benefits of Cordyceps is the immune system.
Immunity & Cancer
In laboratory and animal studies, Cordyceps has been shown to kill cancer cells and reduce tumor size. Its potential effect on cancer is through it's stimulating effect on the immune system. Cordyceps increases the body's creation of many immune cells, such as natural killer cells and TNF-alpha, which alert the immune system to foreign invaders, including cancer cells, viruses, and bacteria. It has also been shown in animal research to stimulate the production of signaling molecules, known as cytokines, which prevent tumors from spreading.
Energy & Stamina
Aside from its effect on the immune system, Cordyceps may also help to increase a person's energy and stamina, especially during intense exercise. In China, Cordyceps is commonly recommended to increase a person's strength. During intense exercise, Cordyceps has been shown to increase a person's performance and tolerance to high-intensity physical activity. Also, Cordyceps can help to balance blood sugar and fat metabolism, which are both involved in energy, physical activity ability, and metabolism.
Overall, Cordyceps can help a person to feel more vital, strong, energized, and healthy. It supports multiple systems of the body and being energy and vitality back into a person’s system.
Shiitake
Great for: A person wanting to support their cardiovascular health or prevent colds and flu as well as recover from them faster.
Key Benefits:
Shiitake mushrooms are a common culinary mushroom, which are used in a variety of Asian and American dishes. You might have purchased these mushrooms from your local grocery store to put into stir-fries, soups, and other dishes and enjoyed the savory taste without evening knowing all of the health benefits!
Inflammation & Heart Health
Shiitake mushrooms have a great benefit to cardiovascular health. In research, they have been shown to lower inflammation levels, as well as potentially prevent plaque build-up in the arteries, known as atherosclerosis. Both inflammation and arterial plaque are two major risk factors for heart disease. Also, eating Shiitake mushrooms with a high cholesterol meal, either as a food or as a supplement, may help decrease the amount of cholesterol a person absorbs. As you can see, there are several ways Shiitake can help promote cardiovascular health and reduce risk factors for heart disease.
Immunity
The anti-inflammatory ability of Shiitake may also be beneficial for people's immune function. Studies have shown that using Shiitake long-term can improve immunity, including the protection of the digestive tract. This is important because the gastrointestinal tract is one of our first lines of defense against foreign invaders - such as bacteria and viruses we consume on food. Plus, many of our immune cells are created in the digestive tract.
The benefits for the digestive tract don’t stop there. The constituent Lentinan, which is found in Shiitake, may help support tumor reduction in stomach cancer. Some early studies have found that used along with chemotherapy, Shiitake extracts enhance tumor clearance in gastric cancer. Keep in mind there is still more research needed on Shiitake in cancer.
As a food or as a supplement, Shiitake is a beneficial medical mushroom for the heart, immune system and the digestive tract. It helps to reduce risks for heart disease while increasing immune function and resistance to colds and the flu.
Turkey Tail
Great for: People who struggle with allergies, frequent colds, and flu, and wish to support cancer prevention.
Key Benefits:
Turkey Tail got its name from its uncanny resemblance to the appearance of a turkey's tail. As a medicinal mushroom, it has several health benefits, although the most impressive is it's effect on the immune system.
Immune System & Allergies
Turkey Tail is packed full of antioxidants, such as polyphenols, quercetin, and flavonoids. Antioxidants play a vital role in quenching inflammation, which, when left unchecked, can lead to cellular damage. Also, quercetin stimulates the breakdown of some immune cells, such as histamine, which is one of the cytokines that are responsible for allergic symptoms such as a runny nose, hives, and itching.
Quercetin also helps to modulate the immune response, so a person's immune system is better able to destroy and eliminate foreign invaders without over-responding. Because of this, Turkey Tail is helpful in allergies, autoimmunity, and frequent colds and other infections.
Cancer
Aside from helping to regulate allergies and prevent colds and flu, Turkey Tail has a potent anti-tumor ability. Research has shown that two constituents found in Turkey Tail, Krestin, and Polysaccharide Peptide, increase the body's output of the cancer-fighting immune cells, natural killer cells, B-cells, and monocytes. This means Turkey Tail may have the potential in future treatment approaches to cancer.
Turkey Tail can support the immune system in a big way. Taking Turkey Tail can encourage greater immunity against illness and decrease allergic symptoms. It may also be used to support the body in clearing cancer cells.
Medicinal Mushrooms are growing in popularity - and for good reason! Each medicinal mushroom has its own characteristics and health benefits. Understanding which mushrooms are best suited to your health concerns can help you to pick out the best supplements to help you feel healthier and better than ever. Hopefully learning about our top five mushroom supplements helps you to make your decision on which mushrooms are best for your health an wellness needs.
Sources Used:
Hericium erinaceus,an amazing medicinal mushroom
Hericium erinaceus: an edible mushroom with medicinal values
Type 3 Diabetes and Alzheimer’s Disease: What You Need to Know
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Supports cognitive function
As we age, the risk of cognitive dysfunction increases and, with it, comes forgetfulness, lost objects and misplaced words. Treatment options in the mainstream field are scarce, resulting in a lower quality of life. Yet a study published in the peer reviewed journal Phytotherapy Research offers hope. The researchers investigated the impact of Lion’s Mane on mild cognitive dysfunction in 50 - to 80-year-olds. After supplementing thrice daily for 16 weeks, cognitive ability markedly improved.
Enhances immunity
Our immune system wards off foreign invaders and protects us from injury and internal insult. An estimated two-thirds of this integral system is found within the gut and it is here that Lion’s Mane appears to enhance our immunity. By improving the function of macrophages and natural kills cells, debris, viruses, and tumor cells are consumed like PacMan engulfing ghosts.
Protects nerve health
Our nerves are an integral part of a crucial communication highway of the brain and body. If they don’t work well, neither do we. An article published in the journal Behavioral Neurology found this humble fungus contains a compound called Erinacine A, which offers significant nerve protection. By increasing neuron survival and elevating nerve growth factors our nerves are protected. This compound may also reduce neurological pain.
Reduces inflammation
A causative link between inflammation and the diseases of modern day civilization exists; from heart disease to hypertension, cancer to osteoporosis, obesity to diabetes. As inflammation increases so, too, does risk. A focus on antioxidants, compounds that reduce inflammation, is therefore key. Fruits and vegetables are wonderful, as is this beneficial fungi. One study noted that Lion’s Mane “… may serve as an effective healthcare food and source of natural antioxidant compounds.” Another found its use may extend to ameliorating the inflammation related to obesity.
Acts as a potential diabetes therapy
The Centers for Disease Control and Prevention (CDC) has estimated that an astounding 9.4% of the American population has diabetes. With its accompanying blood sugar level fluctuations, the risk of cardiovascular disease, depression, eye, kidney, and nerve damage, and death increases. Yet, mouse studies have shown that Lion’s Mane significantly increases insulin production and reduces blood sugar, improves cholesterol balance and calms oxidative stress. These effects are potentially powerful in the protection against, and treatment of, diabetes.
The broad evidence-based benefits of Lion’s Mane, from improved cognitive function to enhanced immunity, nerve protection to reduced inflammation, and the potential for tackling serious illnesses, including Diabetes, mean this fungi will continue to grow as a mainstay approach and righteously deserves its place in your medicine cabinet.
One mushroom, in particular, has caught the public's interest. If you saw this mushroom, you would notice it looks like a large mass of white tendrils - which gives it the variety of names it goes by including "monkey head," "White Beard, "and "Old Man's Beard." The USA it is most commonly referred to as "Lion's Mane."
Lion's Mane can be used in a number of health conditions. The most intriguing aspect of Lion's Mane is its profound effect on brain health. Many health and wellness savvy individuals are interested in Lion's Mane as a nootropic and as a prevention for neurodegenerative diseases.
What is a Nootropic?
The term nootropic is used to describe supplements or substances the can help improve the brain's functioning - especially in memory, creativity, and thought processes. Nootropics are especially popular in today's world where students and employees have high academic and performance expectations placed on them and wish to function at their optimal mental ability.
Lion's Mane has been used for thousands of years in China and is becoming a hot topic in the United States - and for a good reason.
Lion's Mane for Brain Health: An Inside Look
Lion's Mane works through several mechanisms to support brain health. It has been shown in research to have high antioxidant activity which can help protect the brain against damage, as well as promote the regeneration of neurons. Research also supports that this mushroom can help manage blood sugar levels in people with diabetes and therefore protect against the damage caused by high blood sugar levels.
How Lion's Mane Works in the Brain
Lion's Mane positively affects brain health in several ways. First, it is through its antioxidant properties.
Lion's Mane and Antioxidants
Lion's Mane contains several antioxidants, including phenolic compounds, beta-glucans, and lipopolysaccharides. In animal studies, these constituents have been shown to increase glutathione, our master antioxidant, as well as quench reactive oxygen species.
Antioxidants are an essential factor in brain health because reactive oxygen species, when left unchecked, cause physical damage to neurons and brain structures. This is referred to as oxidative damage. When neurons are damaged, they are unable to function optimally, which can then lead to neurodegeneration conditions. This results in symptoms such as a decrease in memory, changes in mood, and poorer cognition.
Oxidative damage is responsible, at least in part, for many brain diseases such as Alzheimer's disease and dementia. Therefore, ensuring there are enough antioxidants available, such as those in Lion's Mane may be helpful in preventing oxidative damage to your brain and avoiding age-related cognitive decline.
In addition to its antioxidant properties, Lion's Mane also supports brain regeneration.
Lion's Mane and Brain Regeneration
Nerve Growth Factor
Lion's Mane contains the constituents Hericenones and Erinacines, which are neuroprotective, meaning they protect the brain against damage. They protect the brain by crossing the blood-brain barrier, where they directly increase nerve growth factor (NGF).
NGF is a protein which promotes nerve growth and prevents nerve death. You could think of NGF as a switch that turns on neuron production and turns off neuron destruction. NGF also supports memory formation and the general optimal functioning of neurons.
In neurodegenerative diseases, such as Alzheimer's disease, supporting NGF is a possible therapeutic approach to prevent and possibly reverse the damage to the brain. Currently, the drugs available for Alzheimer's are not sufficient for most people. Therefore new approaches, such as Lion's Mane, may have a pivotal role in treating this devastating disease.
Recent research studies on elderly humans with cognitive decline show significant improvements in their memory and cognition function tests after being treated with Lion's Mane.
In healthy people, increasing NGF may help prevent damage to neurons, and therefore maintaining cognitive health. Those who wish to optimize their mental ability could benefit from keeping the NGF "switch" turned on, promoting new neuron development.
In short, supporting NGF through Lion's Mane supplementation is of interest to the younger population who strive to achieve peak mental performance as well as the elderly who wish to prevent age-related cognitive decline.
Neuron Myelination
Each bundle of neurons in the brain is covered with a fatty layer, called a myelin sheath. Its purpose is to help neurons transmit information to facilitate communication to other areas of the brain. This is an integral part of how the brain processes information, forms memories and controls the body.
Diseases such as multiple sclerosis (MS) cause this myelin sheath to break down, which then causes numerous neurological symptoms. Symptoms of MS include urinary symptoms, vision issues, and trouble with gait and walking.
Research has shown that Lion's Mane can regenerate the myelination of neurons. This means, it helps to restore proper communication between neurons, and therefore improves brain functioning. Although this area of research warrants further investigation, these results are very promising as there are no other treatments that have been shown to remyelinate neurons!
Blood Sugar
Most people don't think of blood sugar issues when thinking about the conditions of the brain. However, managing blood sugar is an essential aspect of brain health. Alzheimer's is being viewed as "Diabetes Type 3," which means it is a condition created by consistency high levels of blood sugar.
High blood sugar is damaging to blood vessels, including the blood vessels in your brain. Also, high blood sugar levels lead to higher levels of inflammation and therefore, more oxidative damage in the brain.
Clinical studies have shown that taking Lion's Mane can help diabetic patients lower their blood sugar levels. Of course, changing dietary habits and engaging in exercise are invaluable in managing blood sugar levels as well.
We couldn't have a post on Lion's Mane without mentioning its profound effect on immunity as well as cancer.
Immunity and Cancer
One of the most abundant components of this mushroom is polysaccharides. These are complex starch structures which are known for their immune-stimulating and anti-cancer abilities. They have shown to increase certain immune cells, including TNF-a, natural killer (NK) cells, lymphocytes, and CD4+ cells. Preliminary research shows Lion's Mane may be useful in treating certain types of cancer, including esophageal cancer, intestinal cancer, pancreatic cancers, and stomach cancers. What's more, Lion's Mane does not cause adverse side effects like conventional cancer treatments can. The potential of Lion's Mane in cancer care is high, and scientists continue to look into how this magical mushroom can be utilized.
Final Thoughts on Lion's Mane
Although Lion's Mane has been used for thousands of years in China, Americans have just begun taking an interest in this medicinal mushroom. In research, Lion's Mane has been shown to have excellent nootropic ability, including protecting the brain against oxidation and high blood sugar levels as well as promoting new neuron growth through NGF. These promising research results show Lion's Mane is proving itself to have a place in brain health for both the young and elderly population.
Sources Used:
Hericium erinaceus,an amazing medicinal mushroom
Hericium erinaceus: an edible mushroom with medicinal values
Type 3 Diabetes and Alzheimer’s Disease: What You Need to Know
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What does keto mean?
When you consume a regular Western diet, your cells use glucose as their energy source. When you follow a keto diet your carb intake does not provide sufficient energy to maintain function. So your incredibly intelligent body switches to the energy source now available: fat. This process means ketone bodies become the major source of fuel as opposed to the sugar from carbs.
However, staying in dietary ketosis takes some work as the body is keen to swap back. To ensure you are following a diet that remains ketogenic for you, urinary keto strips or ketone blood meters help. They measure the amount of ketones in your urine or your blood.
The benefits of a keto diet
Now you know what a keto diet really is, let’s look at the wide ranging benefits of this type of eating plan!
In research that compared those on a very low carbohydrate ketogenic diet to those following a low fat diet, the keto group experienced greater body weight loss, lower diastolic blood pressure and increased levels of the good cholesterol, HDL. With obesity increasing the risk of ill health and an early grave, a keto diet may be an effective tool against morbidity and mortality.
Diabetes is growing in prevalence with a staggering 30.3 million Americans afflicted. The study A low-carbohydrate, ketogenic diet to treat type 2 diabetes found that this potentially deadly condition can be markedly improved through the keto approach, noting superior glycemic control in patients with type 2 diabetes following this eating style. The results were so significant that diabetic medications could be reduced or completely discontinued for the majority of participants.
With insulin resistance related to high sugar intake and also linked to cancer risk, researcher have now begun to dig deeper into the possibility of a ketogenic diet as an adjunct treatment for malignancy. The initial evidence looks wonderfully promising, with a number of preclinical trials providing evidence of a role in fighting tumor growth. Stay tuned!
Then there is the original evidence from the 1920s that brought the idea of a ketogenic diet into scientific consciousness: it can help to reduce epileptic seizures. More recent research indicates this diet may also be of benefit for those with a range of neurodegenerative conditions and neural injury like Alzheimer disease, Parkinson disease, stroke and traumatic brain injury (TMI).
Convinced that keto is worth looking into? We think so, too. While transitioning the way you eat will push you along a learning curve and require much planning, these important tips will help you stay in ketosis…
Staying in ketosis
If your tests reveal you are not in ketosis, you may need to lower your carb intake. The absolute carb intake required varies between people so what works for someone else may not work for you. Plus…
MCT Oil
The fat in coconut oil is made from medium-chain triglycerides (MCT). As an article in the British Journal of Nutrition noted, this type of fat is “easily absorbed and metabolized by the liver, and can be converted to ketones.” Many keto lovers use this fat daily and research suggests it may induce a moderate ketosis and help you remain in ketosis.
BHB
Beta-hydroxybutyrate (BHB) is simply a ketone body. It is created naturally in the body during the breakdown of fats either following fasting or while on a keto diet. It is the largest of the three ketone sources, with acetoacetate and acetone completing the trio. BHB also comes in supplemental form and is adored for its ability to boost the benefits of a ketogenic diet. For example, a study in the journal Nutrition and Metabolism points to supplemental BHB for easier body fat control and a better blood cholesterol balance. You have to love that!
There is much to learn about a ketotic approach but it is easy to see why it has accumulated such a large, even fanatical, following in a relatively short period of time.
Collagen supplements are becoming more and more popular in the health and beauty supplement industry. They are often recommended for anti-anti-aging and skin health, as well as joint health. Currently, in the market, there are both animal-based and plant-based collagen supplements available. This article will explore the role of collagen in the body, how it’s made, and discuss what the research says about collagen supplements and their efficacy in improving the skin’s appearance and restoring joint health.
What is Collagen?
Collagen is a protein made in the body and is the most abundant protein in connective tissue. The body has so much collagen, that most healthy human bodies are one-third collagen! Our bodies produce several different types of collagen, each with slightly different roles. Collagen type I and III are found in the skin and collagen type II and III make up cartilage which is found in joints and structures like the nose and ears (7).
Collagen Production and Breakdown
Our bodies naturally create collagen on a continual basis, as long as all the building blocks are available. Collagen is made from three amino acids, glycine, proline, and hydroxyproline and the process requires several nutrients, known as cofactors. These cofactors include vitamin C and zinc. A deficiency in any one of these building blocks or cofactors will slow down collagen production.
In addition to nutrient or amino acid deficiencies, there are other factors which speed up collagen loss and breakdown. As we age, collagen breakdown begins to outpace collagen production. Typically, around 35-40 years of age, collagen production is less than collagen breakdown, and by about the age of 60, collagen levels are half of what they were at age 25 (7). Collagen loss is the main reason for the development of wrinkles, fine lines, and loss of skin hydration, which people usually begin to notice around age 35. Typically, joint problems, such as arthritis begin after the age of 40, and breakdown of cartilage due to collagen loss is often one of the main culprits (2).
Collagen is vulnerable to oxidative stress and photo-aging from sun exposure, smoking, alcohol, stress, as well as lack of sleep. It is important to keep all of these factors in mind when looking to restore collagen levels in the body (2).
Collagen Supplements
Collagen supplements have become a popular way to replace collagen in the body, and boost the body’s natural production.
There are two types of collagen supplements on the market:
Animal Derived Collagen Supplements
Animal-based collagen supplements are derived directly from animal sources and contain formed collagen proteins. The collagen is extracted from the connective tissue of animals, such as their hooves, bones, and skin. Research shows that collagen proteins from animal-based collagen supplements are very well absorbed. Recent studies have found that approximately 90% of the collagen is absorbed in the digestive tract and is deposited directly into the skin (1,2). It has also been found that preformed collagen absorbs better than single amino acid supplements, such as proline (3). The absorption of the collagen proteins causes the body to create hyaluronic acid, which is created in the deep layer of the skin, known as the dermis. Hyaluronic acid is responsible for hydration of the skin and plays a role in skin firmness (6). Collagen supplements also stimulate fibroblasts, which are cells in the dermis, to begin producing more collagen (3). Research on taking animal-derived collagen supplements for 12 weeks, have found that it improves skin hydration, improves the look of wrinkles, and increases the firmness of the skin (1,2,3).
Studies looking at the impact of collagen type II supplements on joint health have also been positive. Recent research on collagen supplements and arthritis have found that joint pain, physical function, and stiffness are all improved with supplementation in as little as 12 weeks (4,9). In addition, taking collagen supplements before exercise can help reduce joint wear and tear, and reduce the risk of injury (8).
Plant Derived Collagen Supplements
Plant-based collagen supplements do not contain any preformed collagen, as collagen is not a protein that plants naturally make. These supplements contain a concentrated source of the building blocks the body needs to create collagen itself, such as the amino acids proline and glycine. Typically these supplements also contain cofactors such as vitamin C, and antioxidants such as vitamin E, along with herbs which have a traditional use of improving the skin’s appearance.
Research has shown that intake of the amino acid proline restores collagen levels after exposure to UV radiation, however as previously mentioned, preformed collagen is more readily absorbed (3,5). There has been more research conducted on animal-derived collagen, however, the body is designed to make its own collagen when continually provided the building blocks and nutrients it needs to do so.
Other Considerations
It is important to recognize that there are other factors which impact the look and health of the skin. Certain nutrient deficiencies may be responsible for dry skin, such as a fatty acid deficiency. Low intake of omega 3 fats and omega 6 fats can impair the skin’s moisture barrier resulting in roughness and scaling. It is essential to ensure your intake of flaxseed oil, borage oil, and fish oil is sufficient to avoid deficiency (3).
As mentioned previously, specific nutrients such as vitamin C, are required for the production of collagen. Low intake of vitamin C can halt collagen production. In addition, vitamin C and E are essential in protecting the skin against oxidative damage and photo-photo-aging (2). Foods high in vitamin C include bell peppers, kale, and broccoli. If vitamin C is taken as a high dose supplement (more than 500mg) much of it will be lost in the urine, so obtaining vitamin C from food sources spread throughout the day may be a better option to continually support natural collagen production.
Conclusion
Whether you decide to include collagen supplements in your daily regime or not, it is important to remember that proper lifestyle choices, such as getting enough rest, eating a diet high in vegetables and antioxidants, using sunscreen, and refraining from smoking are fundamental to protecting against collagen loss as well as looking and feeling healthy. Both plant-based and animal-based collagen supplements provide the body with an extra boost to produce and maintain collagen and research shows that collagen supplementation is effective. The decision of whether to choose animal or plant derived collagen supplements lies in your personal beliefs regarding animal consumption. There is more research on animal-derived collagen supplements, however, our bodies are designed to create collagen given the tools needed.
References
As our lifespans increase, it is important to shift our focus from not only living longer but maintaining the quality of life in later years. In our previous blog, we discussed the topic of smart habits for optimizing memory, focus, and support overall brain health. This topic is important as cognitive decline is on the rise in the USA and an estimated 3.4 million people in the USA are affected by dementia. Dementia and memory loss are most commonly seen in the elderly and the elderly population is expected to double by the year 2030 (6). The younger population of students and those with mentally demanding jobs are also seeking support to improve concentration, memory, and mental performance.
In this blog, we continue our discussion of smart habits for brain health, which include herbs and nutritional supplements which have the ability to improve memory and focus, as well as protect the brain from age-related cognitive decline and keep the mind sharp. These supplements are referred to as nootropics.
Nootropics
Nootropics are also referred to as cognitive enhancers, which improve memory, creativity, motivation and overall cognitive functioning. They work through several mechanisms, such as protecting the brain from oxidation and degeneration, increasing blood flow and oxygenation to the brain, and modulating signaling and neurotransmitter in the brain (6). Today many people are incorporating nootropics into their health and wellness routine. Below we discuss our favorite techniques and nootropics for boosting brain health.
Oxidative Stress
Oxidative stress in the brain is a term used to describe damage to neurons and brain structures by reactions which produce reactive chemicals. This occurs when the natural metabolism of the brain outpaces the amount of antioxidants available. We know that oxidative stress is one of the major factors in the development of the majority of brain diseases such as dementia, Alzheimer’s, depression, and memory loss (6). In part I of this blog, we touched on dietary strategies to raise antioxidant levels. There are several herbs with are particularly effective for combating inflammation in the brain.
Bacopa
Bacopa is an Ayurvedic herb with a long history of use in India for supporting memory and cognitive function. In studies, Bacopa is shown to decreases forgetfulness. Its effects are through a number of mechanisms which include antioxidant activity, increasing blood flow to the brain, and modulating neurotransmitters such as dopamine and acetylcholine - two neurotransmitters involved in memory. (1,6).
Bacopa contains a number of constituents, including bacosides which repair neurons and protect against oxidative damage (6). Bacopa works synergistically with other herbs, which influence similar aspects of cognition and therefore is often paired with complementary herbs for added benefit.
Curcumin
Curcumin is an herb and culinary spice with a powerful ability to protect the brain as well as support the health of neurons. It is commonly found in Indian foods, such as curries. It has been shown in research to have the ability to cross the blood–brain barrier and work directly in the brain as an antioxidant, protecting the brain from oxidative damage as well as reverse stress-related damage to areas such as the hippocampus - the area responsible for memories. In addition, curcumin increases brain derived growth factor (BDGF), which is a signaling molecule the brain uses to support the production and health of brain cells (6). Curcumin is an excellent preventive herb for overall brain health and shows great potential as an integrative approach to neuro-degenerative disease such as dementia.
Resveratrol
Resveratrol is found the dark purple/red pigments of grapes and is a potent antioxidant. It is has been used to protect neurons against damage caused by oxidative stress and research has shown it is useful in helping to clear amyloid peptides which are seen in Alzheimer’s (6). Resveratrol can be found as a nootropic ingredient in brain supplements, as well as in red wine.
Increased Blood Flow
Increasing blood flow to the brain is another strategy for improving brain health, memory and focus. Increasing blood flow to the brain increases the amount of oxygen that the brain has access to, as well as helps to eliminate free radicals (6).
Exercise is a strategy to encourage brain blood flow we touched on in part I of this blog. There are specific herbs which are able to increase blood flow to the brain including one of the most common herbs associated with brain health - Ginkgo Biloba.
Gingko Biloba
Gingko Biloba is a nootropic herb which has been used for improving blood flow to the brain and increasing oxygenation through its constituents: Bilobalide and ginkgolides. In addition, these constituents increase GABA, a calming neurotransmitter in the brain, which assists with stress and anxiety reduction (6). Gingko is often used in both the younger, student populations to aid in studying and mental performance, as well as the older population to promote memory retention.
Increasing Acetylcholine
Acetylcholine is a neurotransmitter found in the brain which is involved in the creation of memories. This neurotransmitter has been associated with many causes of cognitive decline including certain kinds of dementia. There are herbs which inhibit the enzyme acetylcholinesterase, which prevents the breakdown of acetylcholine and can therefore support memory.
Huperzine
Huperzine is derived from the herb Huperzia serrata, and is a potent selective inhibitor of acetylcholinesterase. Numerous research studies have demonstrated huperzine’s effectiveness in increasing cognitive function, memory, and mental clarity (13). Huperzine is commonly included in brain-boosting supplements as it can assist memory and information retention in both the younger and older populations.
Rhodiola
Rhodiola is an herb with historical use of improving mood, concentration, and memory. Evidence supports its ability to inhibit acetylcholinesterase, which explains its effect on memory retention (3). This herb is popular among people who wish to improve their work performance as well as combat physical and mental fatigue. It also has been shown to help mitigate physical and physiological stress, which are two factors that impair mental performance (5). Rhodiola is classically recommended for the over-worked, burnt out student or employee, suffering from brain fog, fatigue and decreased mood.
Summary
Supplementation with nootropics are becoming more popular in the student population as well as the aging population. They are an effective addition to aid in focus, cognition and optimal brain function. The herbs and nutrients often work synergistically, and a combination of several may yield the most effective results. It is important to remember that a healthy lifestyle and diet is foundational to health - including brain health, and no amount of supplementation can undo lack of sleep, a sedentary lifestyle, or unhealthy eating habits. It is key, to begin with these foundations of health and wellness which we discuss in part I of this blog.
REFERENCES
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Physical Activity
The importance of exercise on brain health cannot be overstated, yet exercise is often an area of brain health that is neglected in the young and elderly alike. Exercise increases the blood flow and heart rate which translates into more blood flow into the brain, which will lead to better brain functioning (7). Blood flow increases nutrient and oxygen delivery, while simultaneously removing metabolic wastes which impair cellular health.
A common cause of cognitive decline, impaired concentration, and brain fog is underlying depression. Research has shown that exercise can be as effective as therapy and certain antidepressant therapies for the treatment of depression (7).
Sleep
Sleep is one of the activities that people take for granted or think little about until they are having trouble in this area. Quality sleep enables people to function at their best and think clearly, while lack of restorative sleep can affect all aspects of an individual’s wellbeing including issues focusing, brain fog, and fatigue. The amount, type, and quality of sleep is closely tied to both mental and physical health. Lack of sleep is linked to increased risks of dementia, specifically Alzheimer’s disease. In fact, good sleep can decrease the risk of developing Alzheimer’s disease by 80% (12). The elderly are especially prone to sleep problems. Research may provide strategies to help this population, along with the general public get a better night’s sleep. Ideas include:
It has long been said that napping during the day can be linked to increased insomnia and sleep disturbances at night. While this may be true for napping in the late evening and for an extended period of time, napping right after lunch and for less than an hour has shown to improve the quality of sleep and physical health. Research has also shown that a short nap (30 minutes) around the lunch period has beneficial effects on brain health including attention and concentration (12).
Social Relationships
Humans are social animals who need and thrive on social interactions. In fact, one prominent theory suggests that the large brains unique to humans developed due to the complex social structures and interactions that humans maintain. Is it any surprise that brain health, including memory, would be strongly linked to the types and number of social relationships that we have? Science has shown that having strong relationships are linked to lower incidences of dementia and depression. Social engagement or lack there-of has been linked to everything from the release of the amount of stress hormones released by the body to the total life expectancy of an individual (11).
The development of virtual networks such as Facebook, twitter, and email has in many ways made the formation and maintenance of social networks easier. While there is mixed research as to the benefits and downsides of virtual social networks it is hard to ignore that when utilized as an adjunct, not a replacement, for in-person social interactions the use of virtual social networks are beneficial to human cognition (11).
There are many ways to maintain and even build strong social networks throughout life. Regularly calling and visiting family members and friends as well as joining local groups that share similar interest are just a few ways one can build strong social networks. The development of intergenerational relationships can be extremely valuable in staying cognitively sharp for both parties involved because interacting with individuals that have different perspectives and life experiences allows each to broaden their horizons and think in new ways.
Diet
Diet has been increasingly linked to brain health and functioning. Research has primarily been conducted on the cardiovascular and mental benefits of the Mediterranean diet. The Mediterranean diet when followed has been shown to decrease cardiovascular risk and the risk of developing Alzheimer’s disease. This diet is high in fats derived from fish and nuts and low in saturated fats derived from red meat. The Mediterranean diet also emphasizes eating many vegetables, which will aid in weight reduction. Obesity, Metabolic syndrome, and diabetes are all associated with development of cognitive impairments (12).
Antioxidants
Oxidative stress and inflammation are two key components to all aspect of aging, including brain health. These two processes disturb neurotransmitter balance - the chemicals our brains use to send signals for emotion, mood, and memory, damage neurons in the brain, and prevent optimal brain functioning. An important part of improving brain health is increasing consumption of antioxidants, which are able to quench oxidative stress and inflammation. Inflammation is associated with cognitive decline and diets and foods that decrease inflammation will improve and prevent the decline of memory and brain function (2,8).
The Top Antioxidants Foods Are (2,8):
B Vitamins
B Vitamins are essential for numerous cellular reactions in the body, including in the brain. Folate (B9) and B12 are essential for the methylation cycle, which is needed for the production of all neurotransmitters which are used as signaling molecules in the brain for mood, emotions, alertness, sleep, and memory. Lower folate or B12 status has been associated with poorer cognition. Optimal intake of both of these vitamins can help prevent deficiency-related cognitive decline (9).
The best sources of folate are uncooked leafy greens, as folate will degrade with cooking. B12 is found exclusively in animal sources; therefore vegans and vegetarians are at risk for deficiency (9).
Nutrient deficiencies, such as niacin (B3) negatively affect brain health and can produce symptoms which mimic dementia. Niacin stimulates cellular metabolism which is vital for the health of neurons, as well as prevent inflammatory processes of neurons. Studies show that adequate intake of niacin - 16mg per day for men and 14mg per day for women, or supplementation when deficient can improve memory, mood, and cognition (4,9,10).
The best sources of niacin are animal sources, and include (4):
Plant sources include (4):
Fatty Acids
Our brains are made up of a large amount of fats. The outer covering of our nerves which is what makes our thinking fast is composed of fats. This is why increasing the correct type of fatty acids through dietary changes or supplementation can have beneficial effects on brain health and cognition. You can think about two broad categories of fatty acids when thinking about brain health, omega-3 and omega-6. Ideally, we want a ratio of four parts omega-3 for every one part omega-6. This is because omega-6 is associated with inflammatory processes. This is not to say that Omega-6 is not important, we just need to regulate how much we get compared to omega-3 (12). Common sources of each are listed below:
Omega-3:
Omega-6:
Brain health is a growing concern for many people, and it becomes especially crucial during the aging process. There are numerous factors involved in brain health, which are rooted in lifestyle and dietary choices. Keeping the brain sharp requires a healthy, anti-oxidant rich diet, daily physical activity, fulfilling social relationships as well as restorative sleep.
In our part II of this blog, we discuss how nootropics, a term used to describe substances such as herbs and supplements can enhance cognition, can be a practical addition to prevent cognitive decline as well as promote optimal cognitive performance.
REFERENCES
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Our Immune System
We are equipped with an immune system which is responsible for identifying bacteria and viruses that may be harmful and then eliminating them from the body. This is carried out by a variety of different immune cells such as natural killer cells (NK), macrophages, lymphocytes, cytokines, and immunoglobulins. Each of the immune cells has a different role in immunity. Some cells like NK cells and macrophages are responsible for engulfing and removing bacteria, while lymphocytes recognize invaders, produce antibodies, and destroy cells that could cause damage.
Exposure to bacteria and viruses typically results in trained immunity, which helps the immune system remember past infections to prevent future infection, or re-infections with the same bacteria or virus (3). Trained immunity develops as we age, and can be less matured in children - this is why kids tend to get sick so often. Our immune system is also vulnerable to high levels of stress, poor nutrition, and lack of sleep.
When seeking to strengthen your immune system, it is important to first address the fundamentals like a healthy diet and quality sleep. There are a number of vitamins and herbs which can aid immune function. One of the most potent and effective choices is medicinal mushrooms.
Medicinal Mushrooms Include:
Medicinal Mushrooms
The use of mushrooms as medicines, food, and spirituality purposes dates back to before 5000 BC (4). Mushrooms are being used and continue to be studied for their immune enhancing capabilities, their effects on energy, as well as their potential use in cancer treatment.
Immunity
Medicinal mushrooms are rich in a molecule known as B-glucans which stimulate the immune system and help increase the immune cells that identify and fight infections. B-glucans are known as immunomodulators and effect a number of areas of the immune system including lymphocyte production, cytokine release, as well as NK cell and macrophage creation. B-glucans are effective at boosting your immune system to clear current infections, prevent future colds and flus, as well as support trained immunity to prevent re-infection (2,3).
A randomized, placebo-controlled study on children found that supplementing with the mushroom Reishi for 12 weeks resulted in a significant increase in lymphocytes and decreased susceptibility to infections (3). This is important as children are typically the most susceptible to infections as their immune systems are not fully developed.
Inflammation
Inflammation is implicated in almost every chronic disease we know of, and high levels on inflammation can impact immune function. Shiitake is one of the most well-studied mushrooms and has shown in research to significantly increase the number of immune cells as well as decrease body-wide inflammation (1). Chaga, Cordyceps, and Reishi are also potent anti-oxidants which help quench inflammation.
Stamina
In addition to supporting the immune system, medicinal mushrooms also improve stamina, energy, and endurance. A study in 2001 demonstrated significant increases in aerobic ability, endurance and exercise metabolism in middle-aged people after supplementing with cordyceps for 12 weeks (7).
Cancer
Extracts from shiitake have been studied in a variety of cancers, including liver, stomach, colon, and pancreatic. Researchers report an increase in survival rate, quality
of life, and a decrease in cancer re-occurrence. Laboratory research has shown reishi to be useful in cancer, specifically decreasing cancer spread, known as metastasis, and causing cancer cell death (2).
There was a recent double-blind, placebo-controlled study on patients with advanced small cell lung cancer, an aggressive form of lung cancer, who had undergone conventional treatment studied. Researchers used an extract from turkey tail to study its effect on health outcomes. They found that after 28 days of supplementing with the turkey tail extract or a placebo, the patients receiving the turkey tail extract had a significant increase in their white blood cell count (6).
Summary
References
1.Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves Jr, C., Spaiser, S. J., ... & Percival, S. S. (2015). Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition, 34(6), 478-487.
2.Halpern, G. M. (2010). Medicinal mushrooms. Progress in Nutrition, 12(1), 29-36.
3.Henao, S. L. D., Urrego, S. A., Cano, A. M., & Higuita, E. A. (2018). Randomized Clinical Trial for the Evaluation of Immune Modulation by Yogurt Enriched with β-Glucans from Lingzhi or Reishi Medicinal Mushroom, Ganoderma lucidum (Agaricomycetes), in Children from Medellin, Colombia. International journal of medicinal mushrooms, 20(8), 705-716.
4.Hetland, G., Johnson, E., Lyberg, T., Bernardshaw, S., Tryggestad, A. M. A., & Grinde, B. (2008). Effects of the medicinal mushroom Agaricus blazei Murill on immunity, infection and cancer. Scandinavian journal of immunology, 68(4), 363-370.
5.Panda, A. K., & Swain, K. C. (2011). Traditional uses and medicinal potential of Cordyceps sinensis of Sikkim. Journal of Ayurveda and integrative medicine, 2(1), 9.
6.TSANG, K. W., Lam, C. L., Yan, C., Mak, J. C., Ooi, G. C., Ho, J. C., ... & Lam, W. K. (2003). Coriolus versicolor polysaccharide peptide slows progression of advanced non-small cell lung cancer. Respiratory medicine, 97(6), 618-624.
7.Zhu, J. S., & Rippe, J. M. (2001). CordyMax enhances aerobic capability, endurance performance, and exercise metabolism in healthy, mid-age to elderly sedentary humans. Gerontology, 20, 297-298.
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Often when we feel anxious or stressed the first response is to reach for sugar-laden junk food. Although these foods create temporary relief, the sharp rise in blood sugar that they create results in an equally fast crash often spiralling the cycle of sugar intake, and anxiety out of control. A study by the US National Institute of Health found that being exposed to high levels of sugar resulted in heightened symptoms of anxiety and stress plus had a negative effect on sleep. A paper by Harvard University suggests that foods high in magnesium, zinc, omega 3 fatty acids or containing probiotics may help to reduce anxiety and encourage stress reduction and sleep.
Five foods to incorporate into your diet to reduce anxiety and stress are:
Most nuts are very high in magnesium. Brazil nuts are the most dense with 350mg per 100g serving. Brazil nuts are also high in selenium, which is responsible for maintaining our mood and combating depression. Almonds, cashews, peanuts and hazelnuts are also great sources of magnesium and can be incorporated into your diet as a snack, topping on breakfast granola or added to salads. Nut butters are also a wonderful way to incorporate more nuts into your diet and are a yummy spread for breads, crackers or added to salad dressings.
Legumes are a fantastic source of protein, zinc and minerals. A study carried out in 2011 by the US National Institute of Health found that low levels of zinc plasma had a significant impact on anxiety levels. Chickpeas, lentils and legumes are all very high in zinc. 1.5 cups of cooked lentils contains almost 12% of the recommended daily intake of zinc. Be aware that legumes also contain phytates, which lower the ability of the body to absorb zinc and therefore, sprouting, heating or soaking legumes increases the bioavailability of nutrients. Otherwise, shellfish and hempseeds can also be incorporated to boost levels of zinc.
In a study by the China Medical University Hospital patients with anxiety who were given Omega 3 treatment showed reduced levels of anxiety compared to those who did not. There are two omega 3 fatty acids in the brain, the first is called docosahexaenoic acid or DHA, and the second is called eicosapentaenoic acid or EPA. These acids are both responsible for keeping neuro inflammation under control which aids in anxiety and stress reduction. Fish, particularly Salmon is extremely high in omega 3. Eating 150g of salmon once per week is enough to provide the recommended intake. Although there are very few plant-based foods containing both DHA and EPA, Algal Oil contains both and stands out as an excellent supplement choice.
Sauerkraut is an excellent fermented food and therefore a rich source of probiotics. Probiotic food is often seen as relating purely to gut health, however, research has shown that there is a direct link between gut bacteria and brain function. The gut and brain communicate in numerous ways and direct links between the consumption of fermented foods and the reduction of stress and anxiety are being found. A study published in National Institute of Health revealed that gut health helps to influence the release of serotonin and modulate stress responses. Incorporating sauerkraut and other fermented foods additionally supports the ability of our body to absorb other minerals like magnesium and zinc. Sauerkraut is usually available with different spices and vegetables. Other fantastic sources of fermented foods are yogurt, kombucha and miso.
Chamomile tea is a widely used sleep aid, however, a recent study by the University of Pennsylvania revealed that the use of chamomile actually reduced the symptoms of anxiety in patients officially diagnosed with a General Anxiety Disorder. Chamomile tea can be an effective way to calm down our body and mind, plus the warmth of the tea may continue to soothe our stress levels. Chamomile is also available in capsules and oil which reduces the symptoms of anxiety in the same way.
Other lifestyle activities which may help reduce the symptoms of anxiety include; Yoga, meditation, mild exercise and being in nature. If you experience symptoms of anxiety for 6 months or longer, or at debilitating levels it is important to seek medical help.
References
Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ & Shults J, A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder, published 2009, J Clin Psychopharmacol, doi: 10.1097/JCP.0b013e3181ac935c
https://nccih.nih.gov/research/results/spotlight/040310.htm
Anxiety and Stress Association of America, Facts and Statistics, https://adaa.org/about-adaa/press-room/facts-statistics
Avena NM, Bocarsly ME, Rada P, Kim A & Hoebel BG, After daily bingeing on a sucrose solution, food deprivation induces anxiety and accumbens dopamine/acetylcholine imbalance, US National Institute of Health, published 2008, doi: 10.1016/j.physbeh.2008.01.008, https://www.ncbi.nlm.nih.gov/pubmed/18325546.
Dash S, Clarke G, Berk M, Jacka FNm The gut microbiome and diet in psychiatry: focus on depression, published 2015, Curr Opin Psychiatry, doi: 10.1097/YCO.0000000000000117, https://www.ncbi.nlm.nih.gov/pubmed/25415497#.
Kuan-Pin S, Ping-Tao T, Pao-Yen L, Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms A Systematic Review and Meta-analysis, published 2018, Jama Netw Open. Doi: 10.1001/jamanetworkopen.2018.2327, https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2702216.
Russo, AJ, Decreased Zinc and Increased Copper in Individuals with Anxiety, published 2011, Nutr Metab Insights, doi: 10.4137/NMI.S6349
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738454/
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Nutrients: The key to boosting relaxation, naturally
The good news is that nutrients are wonderfully therapeutic and able to turn our stress (sympathetic) system down.
One of my favorite supplements is magnesium. In the natural health world this incredible mineral is known as ‘the great relaxer’. Many of my colleagues and I have found that supplementing with this nutrient can relax a patient’s tight muscles and wound-up mind, ease headache and constipation, calm period pain and boost energy. In Dr. Qais Faryadi’s article The Magnificent Effect of Magnesium to Human Health: A Critical Review he discusses magnesium’s potential benefits for bone, heart, muscular, dental, emotional and mood health, too. This is one supplement I personally take on a daily basis.
Green tea to the rescue? A study in the journal Biological Psychology showed that L-Theanine, an amino acid found in green tea leaves, can reduce heart rate and stress.
Have you ever wondered if vitamin C can do more than speed recovery from a common cold? You might be onto something! 1500 mg of vitamin C has been shown to reduce the stress hormones cortisol and adrenaline in athletes post race. If you wonder why I recommend supplementation as opposed to food alone, this is a good example. The same amount of vitamin C would require the consumption of five guava’s, almost eight bell peppers or gorging on nine cups of strawberries. Now I love my strawberries but even I would struggle with that!
A powerful approach in the prevention and treatment of illness
Often we’re told that serious illness is merely genetic but this statement is as disempowering as it is untrue. Thanks to the study of epigenetics, what turns our genes on and off, we are beginning to better understand the incredible role that nutrition plays in our health.
Back to the well-loved super nutrient, magnesium, for a potent example of the role nutrients play in wellbeing…
Crucial for relaxation of muscle tissue, including of the heart and blood vessels, magnesium deficiency may be involved in the development of hardened arteries, arrhythmias and in spasm of the arteries of the heart. In fact, this deficiency has been linked to sudden cardiac death. Why? Because our cardiovascular system needs this nutrient to function well.
With our low average intakes of magnesium-rich foods like green leafy vegetables, nuts and seeds, legumes like beans and chickpeas and fruits like figs and banana, supplementation becomes a sensible, indispensable option.
There are many reasons why I believe that supplementation has a key role to play in our health. Able to deliver the nutrients we need, at a measured therapeutic or functional dose, supplements provide a powerful, evidence-based way to both prevent illness and treat it and to enhance our ability to live a long, healthy and happy life.
The Sleep Cycle and Stress
The body’s sleep-wake cycle is controlled by its internal clock, known as the circadian rhythm, which signals the release of the hormone melatonin at night to promote sleep, and the release of the hormone cortisol in the morning to promote wakefulness. Ideally, cortisol peaks in the morning and slowly decreases through the day and is the lowest at night. This cycle, however can be altered by both stress and anxiety, which activate the fight-or-flight response causing a surge of the stress hormones cortisol, epinephrine, and norepinephrine, which throw off the natural cortisol release curve (3). Although feeling stressed about work, relationships, and money are not usually immediately life-threatening, your body responses the same way it would if you were in grave danger, like running from a predator.
This altered cortisol pattern can result in high levels of cortisol at night, which can bring on symptoms of difficulty falling and staying asleep, trouble unwinding, ruminating about the day, or what needs to be done tomorrow, resulting in poor sleep quality. This is commonly followed by waking unrefreshed, feeling tired during the day, and experiencing issues with concentration (1). If stress and anxiety persist, cortisol production can burnout and result in low morning levels of cortisol, which makes it difficult to get out of bed (3). This creates a vicious cycle of fatigue, sleep deprivation, and more stress!
Importance of Sleep
Getting a full night’s rest is essential to all aspects of health and wellness. It is the time when the body repairs, the brain resets, and the body prepares for the next day (8). Sleep deprivation is detrimental to health and comes with a number of health risks.
Risks of sleep deprivation include:
What to Do?
Fortunately, mother nature has provided us with natural ways of reducing the stress response and achieving a night of restful, restorative sleep. A class of herbs, known as hypnotics, encourage relaxation, reduce anxiety, and promote sleep. Valerian is a clinically studied hypnotic herb that has been shown to improve overall sleep quality, decrease the time it takes to fall asleep, and reduce the frequency of waking through the night. Furthermore, unlike traditional sleeping medications, Valerian has no side effects, is non-habit forming, and will not cause morning drowsiness (2,4).
Melatonin is a hormone our brain naturally produce to promote sleep. It is also a potent antioxidant, which when taken as a supplement, can help restore sleep cycles and prevent sleep deprived induced cognitive impairment (11).
L-Theanine is an amino acid that can be found in herbs like green tea. Research shows that it helps to decrease the stress response, and calm anxiety through modulating the brain’s signal molecules, known as neurotransmitters, that control brain excitation and brain relaxation (6).
Other strategies to help restore proper sleep cycles include (9):
Summary
References
Whether you are eight or 98, there are elements of Yoga that can be followed. The benefits for your health — and your life — can be profound.
And if you struggle with certain health issues, the research supports this practice also…
Chronic low back pain?
The study Yoga for chronic low back pain: A meta-analysis of randomized controlled trials identified improvements in pain and functional disability.
Migraine?
An article in the International Journal of Yoga noted reduced headache frequency and severity with regular practice.
Want 2019 to be the year that you transform your wellbeing?
The evidence shows Yoga could be your portal, with the article Yoga meets positive psychology stating, “Positive correlations [have been] identified between the extent of yoga practice and meaning in life and gratitude.”
Meditation
If you don’t yet meditate, 2019 is the year to begin. See, the benefits of this smart habit are vast and the practice is simple. Meditation, at its core, is focus… On breath, an object, a mantra, a body part, a single thought. The goal is to achieve a state of inner awareness and calm, perspective and ease.
I love Headspace’s thoughts on meditation:
“Meditation isn’t about becoming a different person, a new person, or even a better person. It’s about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment.”
While I believe everyone can benefit from this practice, let’s take a look at some evidence-based advantages…
A study in the American Journal of Psychiatry found that meditation can reduce panic and generalized anxiety disorders.
An article in JAMA Internal Medicine showed that regular transcendental meditation improves blood pressure and metabolic syndrome. As a health expert who specializes in helping women with Polycystic Ovary Syndrome, this finding is both spectacular and exciting!
But what is, maybe, my favorite benefit?
The aptly titled research article Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources found that the practice of loving kindness meditation elevates the experience of positive emotions: from love to joy, gratitude to contentment and hope and awe.
If you're just starting?
My recommendation is to make use of the multitude of complimentary guided meditations on YouTube. They will ease you into this world. With a guide, many people find any previous meditation challenges fade to nothing.
Visualization
Staying with the power of the mind to motivate, heal and live well, visualization is one of my smart habit recommendations for 2019. Why? We already unconsciously visualize, just like we all already breathe. Just as meditation can draw focus to, and power from, the breath, visualization opens our minds and engages our senses in a wonderfully, interactive way. This practice connects our brain to our body, altering our very biology. It's like goal setting on natural steroids!
And speaking of goal setting…
Goal Setting
I’ve heard it said that if you don’t write it down, it won’t happen. Whether or not this is strictly true, it makes sense to carefully set your goals. A pilot knows her destination, sets her course and continually adjusts the flight plan on-route to ensure an efficient journey to an exact location. This approach will increase the chances you’ll reach your destination of choice, too.
A simple goal setting acronym involves setting S.M.A.R.T. goals:
Specific - you need to know what you want to achieve.
Measurable - so you can track and tweak your progress.
Attainable - because goals need to be do-able.
Relevant - otherwise you're wasting your time and energy.
Time-bound - to provide the impetus to act.
Becoming vegan?
Has the passing of the holiday season given you pause for thought? Time to consider your lifestyle habits afresh? A switch to a vegan philosophy may be worth pondering. Why? Vegans abstain from the use or consumption of all animal products. This lifestyle choice frees its followers from the weighty connection to animal cruelty and encourages a more compassionate life journey. The American Journal of Clinical Nutrition also noted that vegans “tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease.” A well balanced, nutrient-replete vegan lifestyle could be the smart habit that your year needs most.
Supplementation
With chronic health challenges, nutrient deficiencies and modern day stresses, I believe high-quality supplementation is a requirement for wellbeing. The great news is there are evidence-based products readily available.
Food-based vitamin and mineral supplements
The Environmental Working Group has stated that, “More than 40 percent of adults have dietary intakes of vitamin A, C, D and E, calcium and magnesium below the average requirement.” This is a dangerous situation and appropriate supplementation can provide the required sustenance.
Pre and probiotics
The health of the gut underlies the health of every human. With toxins, poor diet, and less than ideal lifestyle choices, our digestive microbiota can take a beating. This can negatively impact on our hormone, nervous and immune systems, on our mood, our ability to heal and how well we feel. Luckily, pre and probiotics are often able to help.
Supplements to support health challenges
A lack of nutrients can contribute to health challenges like insulin resistance and cardiovascular problems and sufficiency may enhance healthy brain function, deeper sleep , and balanced energy levels. Then there are traditional remedies that have provided much loved therapy and relief over a millennia. From natural sleep aid remedies to vitamins for anxiety, stress relief preparations and virtual happy pills, supplements offer a safer, practical alternative for better health.
Fun
Whenever I read lists of smart habits and health promoting activities, often they seem to miss an important key: fun! Life can be overwhelming and so… darn… serious. I believe, hand-on-heart, that joyful amusement should be both enjoyed on a whim and regularly scheduled into daily life… and guarded with zealous enthusiasm! Fun in under-rated and over-needed.
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6) Immune Function Benefits
Want to get and stay well? Focus on sufficient zzz’s….
Research shows that one night of poor sleep can reduce our natural immune responses. On the flip side, a single night of restorative sleep can return immune function to heathy baseline levels.
7) Calmed Cravings
Have cravings got you caught in their claws? One of the common sleep-deprived complaints I hear is that as sleep falls, strong cravings for sugar, salt and starch rise. This makes good biological sense because when you are fatigued, you are stressed. Our bodies still identify stress as a life-threatening event. So, while the tiredness of modern life doesn’t throw up the challenges of yesteryear, our biology naturally swings into action to provide protection.
How?
Cravings ensure we consume the energy we need to flight or flee.
Luckily, when we sleep, we reduce our stress. With reduced stress, we have less biological need for cravings. I often see that, with sufficient shuteye, a persons cravings simply subside.
8) Healthy genes
If you knew that this one habit could change the expression of a staggering 711 genes, would you focus achieving healthy slumber? I hope so!
The groundbreaking study Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome found just this: sleep deprivation up or down-regulated 711 genes! The genes involved “included chromatin organization and modification, gene expression, inflammatory and stress responses, as well as cellular macromolecule metabolism, and oxidative stress responses.” This provides a likely causative link between the findings that poor sleep can cause serious disease. And on that note…
9) Protection Against Serious Disease
The CDC data and statistics on Short Sleep Duration Among US Adults showed that those who sleep fewer than seven hours per night are more at risk of:
- Heart attack
- Coronary heart disease
- Stroke
- Asthma
- Chronic obstructive pulmonary disease
- Cancer
- Arthritis
- Depression
- Chronic kidney disease, and
- Diabetes
Healthy sleep habits are a perfect way to reduce these dangers.
10) The Youthful Glow of Longevity
Insomnia, as you can see from the list above, is a serious issue. With evidence that trouble initiating sleep and non-restorative sleep are both linked with an increased risk of death, ensuring that all underlying causative issues are fixed and that you implement healthy sleep habits can contribute to energetic longevity.
As you can see, the research reveals achieving a minimum of seven hours of sleep per night can boost your metabolism, aid weight loss and healthy weight maintenance, enhance brain function, mood, and athletic performance and, crucially, reduce your risk of an early death. There are very few single strategies that can deliver the profound and wide ranging benefits of adequate sleep! If you’d love to live a healthier, happier, longer life, I strongly encourage targeted supplementation, such as Deeper Sleep - A Natural Sleep Aid and healthy sleep habits.