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Mind & Body

Huperzine A for Brain Health

Huperzine A for Brain Health

While all of the body’s organs are obviously vital for survival, few need protecting more than the brain, the organ responsible for every activity in the body. The brain is particularly difficult to treat and protect from damage, as its cells typically do not regenerate, so when damage occurs, it is usually for a lifetime.

While all of the body’s organs are obviously vital for survival, few need protecting more than the brain, the organ responsible for every activity in the body. The brain is particularly difficult to treat and protect from damage, as its cells typically do not regenerate, so when damage occurs, it is usually for a lifetime.

Neurons in the brain

Alzheimer’s disease is one such illness that permanently affects the brain, and in turn, affects the entire body. A form of dementia, Alzheimer’s disease is a progressive, neurodegenerative disease that occurs when nerve cells in the brain die, which leads to symptoms like confusion, and impaired memory, thinking and behavior.

This disease begins by damaging brain cells, and eventually destroys them entirely, getting worse as the disease progresses.

As Alzheimer’s disease continually degrades the brain, the nerve cells are also degraded, and communication from the brain to the body begins to become difficult, which can affect bodily functions.

Recently, researchers have identified several abnormalities that contribute to an individual contracting Alzheimer’s disease.

  • Brain cells losing connection: The brain cells responsible for memory, communication, and learning begin to lose contact, making signal transmission impossible. This affects functions like memory, as brain cells cannot transmit memories from short term to long term for example.
Brain neurons losing connection
  • Plaques: Microscopic masses of a protein fragment called beta-amyloid are found in the brains of Alzheimer’s patients. These peptides are from a larger protein found in the fatty membrane surrounding nerve cells. Beta-amyloid is chemically “sticky” and gradually builds up into plaques. Beta amyloid peptides are toxic to nerve cells.
  • Tangles: Tangles are twisted microscopic strands of the protein tau that form in the nerve cells of the brain and destroy a vital cell transport system made of proteins.
  • Inflammation: The body’s natural immune system triggers the inflammatory effect throughout the body. Chronic inflammation causes a lot of trouble throughout the body and is thought to be responsible for most deadly diseases in one way or another.

Like other troubling diseases, studies are ongoing to develop more effective treatments for disorders of the brain like Alzheimer’s.

Huperzine A

One such treatment that researchers have found to show promise is a compound called huperzine A, a substance made from Chinese club moss. Huperzine A is highly purified from the Chinese club moss, and has shown promise in treating Alzheimer’s disease, as well as to improve memory and learning enhancement, energy, and alertness. Huperzine A is so effective at preventing nerve damage that it is even used to protect against agents that can damage the nerves, such as nerve gases.

Huperzine A (Hup A) is thought to be beneficial for problems with memory, loss of mental abilities (dementia), and the muscular disorder myasthenia gravis because it causes an increase in the levels of acetylcholine. Acetylcholine is one of the chemicals that our nerves use to communicate in the brain, muscles, and other areas.

A study published in the journal Evidence-based Complementary and Alternative Medicine performed a meta-analysis on the effectiveness of this powerful compound for the treatment of Alzheimer’s disease (AD) and vascular dementia (VD). The analysis involved 8 AD trials with 733 participants, and two VD trials with 92 participants, evaluating the effectiveness of huperzine A via the minimental state examination (MMSE) and activities of daily living scale (ADL).

After scouring many other studies, researchers concluded that “Hup A could significantly improve the MMSE and ADL score of AD and VD patients, and longer durations would result in better efficacy for the patients with AD.”

In addition to improvements in the minimental state examination and activities of daily living scales, researchers also noticed that there was also a significant improvement of cognitive function, measured by memory quotient (MQ) in patients with Alzheimer’s disease, and little to no negative side-effects were noticed. The side-effects were noted to be only of mild-to-moderate severity, leading researchers to believe that huperzine A is both effective and safe.

Human-Brain-Memories-Neurons

The explanation behind the effectiveness of huperzine A is its ability to inhibit an enzyme that degrades a neurotransmitter called acetylcholine.

Acetylcholine is known as the “learning neurotransmitter”, as it is involved in many of the brain’s functions, and its degradation results in brain disorders. It is also involved in muscle contraction. Huperzine A works to help inhibit the enzyme acetylcholinesterase from breaking down the acetylcholine molecules in the brain, leading to reduced damage from the enzyme in the brain.

Another meta-study noticed similarities in the effectiveness of huperzine A to protect the brain from Alzheimer’s disease.

This study, published in PLoS ONE, conducted a review of randomized clinical trials of huperzine A for Alzheimer’s disease, and found 20 studies with 1823 total participants. Researchers conducting this study found that when compared to placebo, huperzine A showed “a significant beneficial effect on the improvement of cognitive function as measured by Mini-Mental State Examination (MMSE) at 8 weeks, 12 weeks and 16 weeks, and by Hastgawa Dementia Scale (HDS) and Wechsler Memory Scale (WMS) at 8 weeks and 12 weeks.”

Other studies have also noted that the longer huperzine A is administered, the greater the effect on the participant, suggesting the safety and efficacy of long term usage.

Huperzia serrata extracted from the Chinese club moss

Like all studies, these are simply guidelines for efficacy, but hundreds of independent studies do indeed point to the efficacy of huperzine A for Alzheimer’s disease and dementia. This new weapon in the fight against terrible brain diseases is just that, one approach. A major benefit of huperzine A is its safety.

Huperzine A has been found to be very safe for short term usage, as well as safe for use for up to three months, making it a good complement to other effective treatments for Alzheimer’s disease. And this seems to be the best approach to treatment, a complementary regimen of powerful compounds that together may represent an effective and safe long term treatment plan.

Walking Compared to Exercise for Diabetes

Whether due to physical health problems, lack of free time, or lack of desire to engage in extreme exercise routines, many people simply don’t exercise. Because of this, America is the fattest nation in the world.

But you don’t have to beat yourself up in the gym in order to lose weight and stay healthy. Walking has been proven to provide amazing health benefits, and is much friendlier to your body than lugging weights around.

Research shows that brisk walking is just as beneficial for preventing diabetes as combined resistance and endurance type exercise, mostly because participants are more likely to stick with a structured walking regimen than a more physical exercise program.

One study examined diabetes patients and the clinical benefits of a 12-month exercise intervention program consisting of either brisk walking or a medical fitness program.

The study consisted of 92 participants with type 2 diabetes, each within 9 years of age 60. Half were assigned an exercise regimen consisting of brisk walking for 60 minutes, 3 times per week, and the other half were given a more strenuous exercise program.

After a 12 month period, the participants were measured for diabetes symptoms, including hemoglobin and blood glucose levels, changes in blood pressure, plasma lipid concentrations, insulin sensitivity, body composition, physical fitness, program adherence rate and health-related quality of life.

In 12 months, both groups had similar attrition rates, as more than half of the participants dropped out due to physical overuse injuries and lack of motivation, but the interesting outcome is that those who simply walked briskly a few times per week had similar health results as those who worked out more fervently.

Researchers concluded that walking “represents an equally effective intervention to modulate glycemic control and cardiovascular risk profile in type 2 diabetes patients when compared with more individualized medical fitness programs.”

It’s easy to imagine why walking, and difficult exercises for that matter, are easy to lose interest in. But studies show that simply put, those who walk frequently tend to live longer, healthier lives.

We’re not meant to be sedentary, and sitting around does much more harm than good, as joints become dry and stiff, and muscles become weak, so it is important to get outside and walk 3 times per week. It can even help relieve symptoms of diabetes.

Probiotics and Brain Health

Probiotics have experienced an enormous increase in popularity over the last ten years. Found naturally in many foods, probiotics are bacteria that inhabit the gut and are responsible for good digestive health. The understanding that intestinal health influences overall health dates back thousands of years.

Modern science has now unveiled that the gastrointestinal tract is inhabited by trillions of microorganisms—collectively called the human microbiome. These organisms interact with the intestinal mucosa as well as the immune, endocrine, and nervous systems. This multisystem web of communication has been termed the “gut-brain axis.” Its mediators include neurotransmitters, hormones, peptides, cytokines, chemokines, and byproducts of bacterial metabolism.

Science has revealed intricate details about the human microbiome and the gut-brain axis, but many questions remain. For instance, how does the microbiome affect a person’s mood? If changes in gut microbes accompany changes in emotions, which comes first? Can we modify the microbiome to support mental and emotional health? Where do probiotic supplements come into play?

Researchers have examined many of these questions in recent years. Results from human clinical trials are beginning to provide practical understanding of the microbiome and the gut-brain axis. Here’s a look at key studies that offer insights into probiotic supplementation to support mood, stress, and cognition.

PROBIOTICS AND MOOD

There are many proposed mechanisms by which probiotics might influence mood. Researchers have found that gut microbiota can modulate serotonin function, support healthy inflammatory pathways, and communicate directly with the brain via the vagus nerve. You can think of the vagus nerve as the gut-brain highway.

Researchers have evaluated whether probiotics offer mood support. In a 2016 study published in Nutrients, 40 participants were randomized to take a daily probiotic capsule or a placebo for eight weeks. The probiotic capsule consisted of three viable and freeze-dried strains: Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum. Results showed that the subjects taking the multispecies probiotic experienced a healthy mood in contrast to placebo.

Probiotics may also support a person’s cognitive reaction to mood changes. Why is this important?  Cognitive reactivity to mood increases vulnerability to dysfunctional thoughts and behaviors.

In a 2015 study published in Brain, Behavior, and Immunity, 40 healthy participants were randomized to take a multispecies probiotic product called Ecologic Barrier, or a placebo. The probiotic delivered 5 billion CFU per day of freeze-dried Bifidobacterium bifidum W23, Bifidobacterium lactis W52, Lactobacillus acidophilus W37, Lactobacillus brevis W63, Lactobacillus casei W56, Lactobacillus salivarius W24, and Lactococcus lactis (W19 and W58). After four weeks of supplementation, those taking the probiotic experienced less cognitive reactivity to their mood.

PROBIOTICS AND STRESS

One new area of research has been whether probiotic supplementation influences the stress response.

In a study published in 2016 in Translational Psychology, researchers evaluated whether consumption of the probiotic Bifidobacterium longum 1714 affected stress response or brain-activity patterns in healthy volunteers. Participants completed neurocognitive tests and stress tests before and after taking the probiotic for four weeks. Results showed that consumption of B. longum 1714 was positively associated with support for stress response and memory. In a study published in 2017 in the Journal of Functional Foods, daily intake of Lactobacillus gasseri CP2305 supported mental, physical, and sleep quality among Japanese medical students.

PROBIOTICS AND COGNITION

As with mood and stress, much study has gone into the potential benefits for using probiotics to improve cognition, which is our ability to think, reason and use our memories.

The Mini-Mental State Examination (MMSE) is widely used to assess memory. In a 2016 study published in Frontiers in Aging Neuroscience, researchers evaluated the effects of probiotic supplementation on the MMSE. Sixty participants were randomized to drink either a placebo or milk containing Lactobacillus acidophilus, Lactobacillus casei, Bifidobacterium bifidum, and Lactobacillus fermentum probiotics for 12 weeks. Results showed that the probiotic supplement had a positive effect on MMSE scores.

In 2020, a randomized clinical trial examining the impact of Lactobacillus rhamnosus GG probiotic supplementation on cognitive functioning in middle-aged and older adults was published in Neuropsychiatric Disease and Treatment.  The outcome showed that supplementation supported healthy cognitive function in older adults.

In 2021, a study on the effects of probiotic supplementation on cognitive health in older adults was published in the The Journals of Gerontology. The goal of this randomized, controlled trial was to evaluate whether a probiotic combination of Bifidobacterium bifidum BGN4 and Bifidobacterium longum BORI would support cognition and mental health in older men and women. The primary outcomes of interest were healthy changes in cognition and mental health. A validated cognition test revealed a significant difference between the probiotic and placebo groups at week 12, with probiotics supporting mental flexibility.

A major problem with modern processed food is that for preservation and distribution to massive numbers of people, it is mostly sterile. Today’s foods contain almost no probiotics. Today’s food is regularly washed in chlorine, treated with antibiotics, pasteurized or irradiated. Food from our yesteryears, like foods fermented for long term storage, used to contain tons of naturally occurring probiotics.

The connection between probiotic levels existing in the gut and improved mental health is quite intuitive at its most basic. Bacteria in the gut helps break down food so that our bodies can absorb it more effectively. Thus, poor nutrient absorption, like that in a gut lacking sufficient probiotic presence, can lead to malnourishment and vitamin deficiencies. Some vitamin deficiencies, like folate deficiency, can result in depression, apathy, fatigue, poor sleep, and poor concentration.

No matter how you slice it probiotics are not only good for you, but essential for optimal brain health. Help feed the good bacteria in your gut with fiber rich foods and add to their population with probiotic rich foods like yogurt, kefir, sauerkraut, kimchi, kombucha, miso, and natto. Consider taking a high dose, muti-strain probiotic supplement including many of the strains/species listed above in human studies. You can certainly begin to feel the difference in as little as a month.

Grass fed beef vs grain fed

Grass Fed Beef vs Grain Fed Benefits from a Doctor and Rancher’s Son

I just drove my boys eight hours across the country to Kansas so they could visit with their grandparents and I wanted to write this post from here for two important reasons. The first reason was to emphasize how deeply I value family. Not just my immediate family, but my extended family including grandparents, aunts, uncles, and cousins. If you can foster healthy relationships with your family, friends, and community, science shows that you will live a happier, healthier, and longer life.

The second reason I wanted to write this post from here is because of these cows. My family has operated a small cattle ranch for a few decades and there are a couple of important difference between their cows and conventionally raised cows. Number one, my father treats his cows like they’re part of the family, checking on them several days a week to make sure they’re happy, healthy, and well.

father and son standing together and looking at cows grazing on farm

Number two, the cows are always grass-fed. Let’s talk about the benefits of grass-fed beef versus conventional beef. First of all, it’s healthier for the cows because grass is their natural habitat and natural food. They never get placed in a stockyard with hundreds or thousands of other cows and they’re not fattened up with grain. They eat grass their entire lives, staying happy and healthy.

Raising cows this way is also better for the environment. Multiple studies show that grass-few cows have far less environmental impact than conventionally raised cows or stock-raised, grain-fed cows. For us, grass-fed beef has fewer calories than conventional beef, especially if you choose 90% lean. Even if you choose 85% lean, fewer calories exist in grass-fed beef compared to conventional beef.

Grass Fed Beef vs Grain Fed Benefits

Health Benefits of Grass-Fed Beef

grass fed herd of cows at grazing on green field

Grass-fed beef is lower in saturated fats, and we know that high saturated fat levels in the diet are associated with cardiovascular disease, diabetes, and many other chronic health conditions. These cows are never placed in a stockyard so they’re not injected with hormones or antibiotics, and they don’t develop any superbugs. When you consume grass-few beef, you’re not exposed to the antibiotics or hormones found in conventional beef.

Next, grass-fed beef contains higher levels of something called CLA (conjugated linolenic acid) which has been shown in studies to protect against certain types of cancers. Grass-fed beef is five times higher in Omega-3 fatty acids, which are anti-inflammatory and protective against free radical oxidation. Grass-fed beef is also higher in micronutrients like vitamin A, vitamin E, lutein, and beta-carotene than conventional beef. On top of all of that, protein levels are higher and saturated fat is lower.

Tips for Grass-Fed Beef

grass fed prime rib roast with mashed potatoes and asparagus

If you’re new to preparing grass-fed beef, be sure not to overcook it. Take it out of the refrigerator and let it warm up to room temperature so you can cook it slowly on lower heat. If you cook it too quickly on high heat, you may lose some of the important advantages of grass-fed beef like Omega-3 fatty acids and micronutrients.

There aren’t any disadvantages to grass-fed beef other than the cost. It is more expensive than conventionally fed beef, but I encourage you to buy it as often as you can because you will be doing your health a favor. You’re also doing the cows and the environment a favor. If you can afford it, purchase grass-fed beef over conventionally fed beef as often as you can. It’s healthier for you, the cows, and the environment.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Choline for Brain Health

Choline for Brain Health

Your brain

While almost every aspect of the body is completely vital for its survival, excluding a few leftover organs from the caveman era, the brain can prove to be especially needy for optimal function. The brain controls the entire life system, so when it’s not functioning properly, not just one body part shows the effects, numerous body parts cease to function properly

One great example of how an unhealthy brain can affect an entire body is in the event of a stroke. Most
strokes occur when blood vessels burst in the brain, or become blocked due to a blood clot. Strokes can
do tremendous damage to the brain, and in its wake, tremendous damage to the body. Those who’ve
experienced difficult strokes lose their most prized possessions, including the power of motion in certain
body parts, the power of speech, hearing, and taste; and in the occasion of a stroke, all other functions
and senses are on the table to be lost as well.

Most brain illness is not necessarily due to unhealthy or unsafe conditions. The brain is extremely intricate and simply put, in one way or another, age is the primary reason for mental deterioration. Cells eventually replicate less effectively, and eventually cease to replicate. As cells in the body age, they become less effective at doing their jobs, and as a result, the brain ultimately suffers, becoming less and less efficient at its job as the body ages.

Brain Cells

Before the ultimate end to our brains, they begin to decline in many ways, most notably in the realm of
cognition. Our thoughts come more slowly, feelings and senses become dulled and blunt, and reaction
time is severely delayed as the brain ages.

Some age related cognitive decline is more serious than others. Complicated and degenerative diseases
like Alzheimer’s disease pose not only cognitive threats to those suffering from them, but eventually
cause death.

But normal, nondisease related age related cognitive decline, or cognitive aging as it is commonly
referred to, effects certain cognitive abilities like conceptual reasoning, memory, and processing speed.

There are countless studies taking place daily in which scientists are fervently trying to uncover the
mysteries behind diseases like Alzheimer’s in order to develop effective and universal treatment
options. Thus far, it seems that a great way to help prevent age related cognitive decline is via diet, and
there are a lot of great dietary ways to include compounds that can strengthen the mind, even in old
age.

A promising compound being studies is the macronutrient choline, a precursor of acetylcholine, a
neurotransmitter vital to nerve and muscle function. Studies show that choline deficiency can lead to
chronic liver damage and eventual liver failure.

Choline in foods

This compound that is great for the liver is also great for cognitive function. In all, choline helps support many functions throughout the body like liver function, brain function and development, nerve function, supports energy levels, muscle movement, and helps to balance the metabolism.

In brain function, the hippocampus is responsible for the autonomous nervous system, as well as emotion and memory.

A study published in the journal Brain Research, conducted testing on the effects of choline on the hippocampus, finding it to increase hippocampal neurogenesis and provide protection against seizure-induced neuronal death and cognitive impairment, having already been found to enhance memory and cognitive function in stroke and Alzheimer’s patients.

During a seizure, the brain can become damaged as neurons get damaged. This damage affects learning and memory among other cognitive functions.

Damaged neurons

Researchers tested whether or not choline can help to ameliorate seizure induced damage to the brain. Choline was injected into the muscle tissue of seizure-suffering rats, with positive results.

Treatments that were given between 1 and 3 weeks after seizure showed neuroprotective effect but no effect on neurogenesis. However, when researchers injected choline beginning at 3 weeks after seizure, participants showed positive results after 3 weeks of treatments.

The rats were initially given a maze test to measure cognitive function. After their seizures, cognitive function declined, but after 3 weeks of treatments researchers found reduced neuronal death and BBB disruption, as well as increased neurogenesis, concluding that choline injections could also be a beneficial treatment for improvement of cognitive function in people living with epilepsy.

Drugs for Alzheimer patients.

Choline can also help work synergistically with established cognitive function medications, with one study noting its ability to increase the effects of donepezil, a popular drug used to treat Alzheimer’s patients.

And finally, even one more study examining the benefits of choline touts choline’s ability to aid even moderate Alzheimer’s dementia.

For this study, 261 patients suffering from dementia were given 400mg capsules of either choline or a placebo for 180 days, assessing cognition at 90 days as well as the end of the trial.

Using a cognitive scale, researchers found that the patients being treated with choline supplements improved cognition, while those receiving a placebo had continued to decline, concluding that the study indeed suggests that choline can be an effective treatment to help slow cognitive decline in patients suffering from mild to moderate Alzheimer’s disease.

Perhaps the most promising data from studies involving natural and naturally occurring supplements is their safety. When consumed in the proper amounts, choline is safe and side-effect free, a claim that very few prescription medications can make.

While there aren’t daily recommended amounts of choline that you should be consuming, there are baseline amounts that researchers have shown to be beneficial. The average man or woman above the age of 14 years old, should be consuming between 425 and 550mg daily.

Some sources claim that it is very difficult to get enough choline through diet alone, as the body may have trouble absorbing it for various reasons, which include genetic disorders. These same experts recommend supplementing, and with high quality supplements.

Choline in the form of a supplement

Echoing the warnings of those public service announcements from the ‘80s, the mind is truly a terrible thing to waste, but it is even more unfortunate that most often, the mind simply deteriorates with age, thus making it the future endeavor of every brain on earth.

But that’s no reason to simply resolve yourself to inaction. Especially in the case of your brain, it is most beneficial to be proactive in maintaining its health, and choline is a proven, and effective place to begin.

Laughter and Stress

Stress is often termed “The Silent Killer.” It is inevitable in the modern world. And while stress is unavoidable, it’s still prudent to make efforts to reduce it as much as possible. High stress levels can cause more than a bad temper or outbursts.  Stress is linked to serious health risks to common health problems that compound as stress increases.

Stress has been deemed at least partly responsible for increased risk of ailments like high blood pressure, heart disease, obesity, anxiety, memory loss, and diabetes.

The short term effects of high stress levels are headaches, muscle tension, chest pain, fatigue, decrease in sex drive, and many other less severe, yet still impactful symptoms.

Change what you can in your own environment to help reduce stress.  However, you must accept that life is complicated and some amount of stress will always be present.  This means that you will also need to have stress reduction techniques in your self care tool belt to help you manage the experience of stress.  Laughter may be an easy, and fun, tool to consider.  This may cause you to laugh due to its simplicity, though scientific studies back this up. Laughter is a primitive behavior.  Laughter is a primitive form of medicine.

In a recent study, laughter therapy was found to be an effective, noninvasive, non-pharmacological form of therapy, effectively reducing the effects of stress.

The study, published in the Tohoku Journal of Experimental Medicine, was based on the premise that laughter is a positive sensation, seemingly being a useful and healthy way to overcome stress.

As stress levels increase, the body responds by producing higher levels of stress hormones like cortisol, epinephrine, growth hormone, and 3, 4-dihydrophenylacetic acid. If stress is not resolved, depression can ensue due to neurotransmitters in the brain, including norepinephrine, dopamine and serotonin, becoming significantly reduced.

The research revealed that laughter therapy can alter dopamine and serotonin activity in the body, effectively creating a more pleasurable, less depressed mood.

In this way, laughter therapy can affect mental health by increasing important chemicals in the brain and lowering harmful chemicals created during stressful situations. Laughter increases social connectedness. We know that social connectedness increases longevity. Laughter represents just one easy important tool to help you deal with stress.

What makes you laugh?  Think about it.  A funny book, a funny TV show or movie, hearing a joke, watching a funny event or situation occur?  Did you know that laughter yoga exists? Being tickled or tickling someone else almost always works. What any one individual considers funny is elusive. The bottom line tends to be that humor results when a person simultaneously recognizes both that a norm has been breached and that the breach is benign.  You may spend hours online researching how to improve your health.  Spend a few minutes to consider what you find to be funny and try to create more of it in your life:)

Stress and Hair Loss

 

While we are all aware that some types of stress are necessary and beneficial for us, motivating us to achieve certain successes in life. However, prolonged and excessive stress is responsible for an incredible amount of harmful effects, disrupting nearly every system in the body.

Chronic stress can shut down the immune system, making you more susceptible to sickness. It can upset the digestive system, causing indigestion and other complications, and even lead to hardening of the arteries which brings about increased risk of heart attack and stroke. Oh, and both depression and anxiety can rear their ugly heads with stress as well.

Well, new research says that it’s time to add another side effect of stress to this already long list. Research shows that stress can also cause hair loss. This is true in both males and females.

The way that stress can cause hair loss, or slow down hair growth, is via the endocrine (hormonal) system.

The endocrine system is a set of glands that regulate metabolism, growth and development, tissue function, sexual function, reproduction, sleep, skin and hair health, and mood.

A very important part of the endocrine system is the adrenal gland. Located at the upper area of the kidneys, the adrenal gland is the main mechanism responsible for regulating stress in the body, producing several hormones in moments of stress in order to support your body.

adrenal glands highlighted

This type of function is valuable, aiding us in our fight or flight response and boosting our senses during times of duress. However, prolonged production of adrenal hormones in response to excessive stress quickly becomes a problem, even in your 20’s, 30’s and 40’s. Correcting your response to stress can impact your health in positive ways

Another hormone produced during stressful situations is cortisol. Cortisol regulates your body’s response to stress hormones, including blood sugar levels and other natural reactions.

If we consider these hormones, and the chain of events that causes their production, then we begin to understand how prolonged stress can cause hair loss, or slow hair growth down.

Prolonged stress causes the overproduction of adrenal hormones and the under production of other important hormones in the body including estrogen, progesterone, and testosterone. This cascade can all lead to changes in insulin, which then leads to the sustained overproduction of cortisol. Prolonged overproduction of cortisol can wreak havoc on your body in many ways.

All of this prolonged production of hormones leads to what’s known as adrenal fatigue.

A negative side effect of adrenal fatigue is an increased concentration of the hormone Dihydrotestosterone (DHT), which is a derivative of testosterone, again, in both males and females.

While we think of testosterone as a macho hormone, causing men to have more body hair and bigger muscles, though with high concentrations it can actually have a counterintuitive effect on the body, shrinking hair follicles, slowing down hair growth, and in severe cases damaging hair follicles so badly that hair growth is impossible.

healthy food stress free Leading a balanced, healthy lifestyle is the key to reducing stress and its numerous harmful effects on your body. Getting adequate sleep, eating a well-balanced and nutritious diet, drinking plenty of water, and practicing stress relieving techniques are all great ways to reduce stress, reduce the workload on your endocrine system, and prevent stress from causing abnormal hair loss. Please consider initiating adaptogenic herbs such as Rhodiola, Schisandra, Eleutherococcus, and Ginseng to support your adrenal hormones. Herbs which curb to negative effects of DHT on hair loss include Saw Palmetto, Pygeum, Pumpkin seed oil extract, Rosemary, White mulberry, and the amino acid L-Carnitine. Take action now to decrease inflammation in your body, better control stress, and nourish those hair follicles.

 

 

Dr Ryan Shelton

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Stress and the General Adaptation Syndrome

Stress is a normal, unavoidable part of modern life, which all animals must cope with. Not all stress is a bad thing, and sometimes it can save your life. We’ve all heard of the “fight or flight” reaction, and this survival mechanism is a natural response to external stressors, helping us react quickly to a potentially dangerous situation.

We still rely on this ancient autonomous response to keep us safe these days, but we don’t need it as much as we did when it was imperative to our survival. In fact, we’ve dragged this archaic survival mechanism all the way with us through our evolution, to modern day scenarios, which for the extremely large majority of us, no longer involve the danger of being eaten alive.

The outdated stress response has become burdensome and actually physically damaging to our modern bodies. We, as animals, don’t cope very well with stress, and chronic stress kills.

It is estimated that more than 110 million people die each year as a direct result of stress, equaling 7 deaths every two seconds.

Stress can cause serious ailments like asthma, obesity, fatigue, irritability, lack of motivation and interest, headaches, upset stomach, reduced appetite and sexual drive, and the stress-related diseases that kill are heart disease, diabetes, Alzheimer’s disease, and many more.

Modern day stressors are so prevalent that the body has no time to recover, we transition through our day from waking up to an alarm, which is enough to stress the coolest cucumber out, dealing with daily traffic, working a stressful job and dealing with deadlines, and then there are the constant stressors that never subside like financial worries, relationship stressors, familial problems, and all of the other modern societal worries that plague us all as thinking, feeling beings.

While it has been a permanent part of our lives since our creation as a species, we were unaware of stress and its impact on us until a scientist by the name of Hans Selye placed a name on this bodily response, and measured its effects.

Hans Selye was an Austrian/Canadian endocrinologist of Hungarian origin who discovered and coined the theory of General Adaptation Syndrome (GAS). Selye was born in Vienna, Austria in 1907 and died in 1982 in Montreal, Canada. The term “stress” actually comes from the field of physics, used to describe an organism’s physiological response to perceived stressful conditions in its environment.

Selye’s GAS contends that stress leads the body to engage in a three-stage response.

  1. Alarm: This is the famous “fight or flight” portion of response to stress. During this stage, the body reacts autonomously to a stressor, mobilizing all of the appropriate resources in the body, i.e., adrenaline, to adequately respond to the stressor, threat, or danger.
  2. Resistance: After the alarm stage, the body attempts to return to normal, resisting and compensating the effects of the alarm stage as the parasympathetic nervous system returns the body’s internal levels to normal.
  3. Exhaustion: A common side effect of adrenaline is the exhaustion afterwards, often called the adrenaline dump. This stage is the cause of chronic disease, because as we are exposed to stress on a near-constant basis, the body remains in a state of exhaustion, making it susceptible to disease and eventually death.

The three steps of GAS happen internally, and as a result of the parasympathetic nervous system, making them autonomous, which is where the problem lies. If we could control these reactions, we could choose to react in a healthy way, but since we can’t choose our reaction the body constantly reacts to the maximum of its potential, over exhausting itself and eventually leading to damaging effects.

During the first step, alarm, the brain notices the danger and signals the adrenal glands to release two powerful substances epinephrine and norepinephrine. Next, cortisol is released into the body via the hypothalamus and pituitary glands.

These substances make the body more alert, focused, reduces pain receptors making the body less responsive to pain, and inhibits reproductive behaviors and desires. During this time, heart rate is increased, blood pressure is increased, and the body provides fuel for it to remove itself from danger if necessary, redirecting blood flow from the gastrointestinal and digestive processes to muscles, heart, and brain.

During the fight or flight stage, Selye purported, there is a sharp increase in energy production and nutrient utilization. All of these processes happen nearly instantly, and subside when the stressor or danger is no longer imminent.

The “silent killer”, as it’s been termed by doctors, stress is such a danger to our lives because of our inability to cope with it. There are countless medications to treat the effects of chronic stress, but very few that can actually help with stress as it is occurring, mainly because it happens without us knowing.

But there are ways that you can cope with the effects of stress that don’t include taking medication.

First, diet is extremely essential in coping with the effects of stress. Eating healthy, well-balanced meals rich in green leafy vegetables. These vegetables, like spinach, are rich in folate which can help the body produce compounds that have mood-stabilizing capabilities like serotonin and dopamine.

Exercise can help mitigate the effects of stress, benefitting the cardiovascular system, muscle performance, and even improving mental performance which helps us cope with stress more effectively.

When stress impacts the brain, the rest of the body feels it as well, so exercising can help increase concentration and keep your mind sharp in stressful situations.

Drugs and alcohol can help you cope with stress, their benefits are extremely short lived and very much outweighed by the damage they cause on the body and mind. Avoiding drugs and alcohol is essential to a healthy life, and it is paramount that they are not used as a crutch to deal with stress, because they almost always compound stress and harms the body.

Meditation is used throughout the world, especially in eastern societies, as the main coping tool against stress. Tai chi and yoga are wonderful ways to fight stress, uniting the mind and body in a single activity and using breathing and exercise to relax the body. Breathing is one of the only natural ways that we can counteract the autonomous nature of the parasympathetic nervous system. Breathing can slow heart rate, blood pressure, and clear the mind, making it the ultimate tool for immediate stress relief.

Finally, consider taking one or more adaptogenic herbs to help your body cope with stress.  Adaptogenic herbs can help support your adrenal glands in any three of the phases of the GAS.  For an herbal agent to be consider to be an adaptogenic herb, it must meet three criteria:

  1. They must be non-specific and help the body in various adverse conditions, such as physical or environmental stress.
  2. They must counter the physicalimpact of stress.
  3. They must not harm the usual working of the body.

Some of my favortite adaptogenic herbs include Rhodiola, Ashwagandha, Eluethrococcus, Schisandra, Panax ginseng, Holy basil, and Cordyceps.

Pineapple And Papaya for Join Pain

Pineapples are fantastic in our favorite tropical drinks, but they are so much more diverse, undeserving of a fate filled with garnishing blended sugary drinks for tourists.

Contrary to its sweet flavor, pineapple is actually low in calories per single serving, and contains lots of fiber, vitamins, nutrients, and is part of a healthy diet in many more ways.

There’s more good news for pineapple lovers, especially those who suffer from joint pain, pineapples can help with this as well.

Pineapples naturally contain a protein-digesting enzyme called bromelain, which is prevalent in other tropical fruits as well. Bromelain has been found to fight inflammation in the body, making pineapple well suited to decrease joint pain.

Not only is pineapple great for decreasing inflammation and relieving joint pain, part and parcel of bromelain’s benefits is its ability to reduce osteoarthritis pain as well as some common anti-inflammatory medications like ibuprofen when taken in supplement form.

Some studies of bromelain suggest that its joint aiding promise doesn’t end with relieving small joint pains, research shows promise that bromelain can also provide relief for such life plaguing, and sometimes debilitating, diseases like rheumatoid arthritis.

Another tropical fruit that can treat joint pain is papaya. Like pineapple, papaya is also high in an anti-inflammatory enzyme.

Papaya is not only high in the enzyme papain, it is actually the only source of this enzyme.

Papain has been found to be so effective that it is used in an injectable form to treat back pain, and can be used topically to relieve pain from burns, stings and wounds and help ease post-operative pain.

Cholesterol Myth Here's The Truth

Cholesterol Myth Here’s The Truth

Recently, I had a female patient in her early 50s come into my office in tears. She was upset because she applied for life insurance at a premium rate and was denied for the sole reason that her total cholesterol was elevated. I want to share some of the information I gave her so you have the facts on cholesterol and how it’s a potential risk factor for cardiovascular disease and stroke.

This patient is a professor at a local university, so she’s extremely intelligent and asked relevant questions. Is cholesterol a myth or a controversy? Is there valid debate surrounding the benefit of cholesterol medication or is the evidence and the scientific consensus on one side of the issue? Has data been manipulated by researchers to corroborate their theories simply so they get more grant money?

Cholesterol Myth Here’s The Truth

The Science of Cholesterol

atherosclerosis is an accumulation of cholesterol in arteries

It is clear that among adults in industrialized countries, one-fourth of all deaths result from arterial blockage caused by atherosclerotic plaques. ‘Total cholesterol’ is a phrase used to refer to all circulating cholesterol molecules and is totaled by adding LDL, HDL, and VLDL, and it is distinct from triglycerides. However, LDL and HDL are proteins which envelop and carry cholesterol.

The key thing about cholesterol is the size of the particle, the density of the particle, and whether or not the particle is oxidized. In a lipoprotein, you have proteins carrying fatty acids and cholesterol weaving in and through it. It begins as a chylomicron, which is basically a joint effort between your liver and intestines to absorb fat. Chylomicron becomes VLDL, which becomes IDL, which becomes LDL, which ultimately becomes HDL. As VLDL and LDL go around the bloodstream to distribute fatty acids and cholesterol to cells around the body, it becomes denser.

Apolipoprotein and its receptor site in the liver are key proteins that allow the liver to reabsorb fatty acids and cholesterol. Unfortunately, sugar can glycate and disrupt the apolipoprotein binding site, preventing the cholesterol and fatty acids to be reabsorbed by the liver.

LDL particles binding to LDL receptors on the cell membrane

LDL brings fatty acids and cholesterol from the liver and then circulates them to tissues. They move slowly and are susceptible to oxidation compared to HDL by free radicals. Unfortunately, sugar can oxidize LDL which then contributes to cardiovascular disease. This means that LDL is often named the bad cholesterol, but is ‘bad’ a pejorative term?

In 2016, 16 out of 19 showed an inverse relationship between total LDL and all-cause mortality. That means as total LDL went up, all-cause mortality went down, and vice-versa. Total LDL does not take into consideration the size of the particle or how much it’s oxidized. As a marker, we can use lipoprotein(a) because it only attaches to oxidized LDL particles. HDL brings circulating cholesterol and fatty acids back to the liver in order to clear them from the blood, be recycled, and hopefully removed from the body.

Cholesterol is essential for human health and plays important roles in cell membranes, and it’s a precursor to many hormones and vitamin D. The body produces about 2000 milligrams of cholesterol a day. To put that into perspective, an egg contains about 300 milligrams of cholesterol.

High cholesterol, particularly LDL, may be a compensatory physiological response to arterial injury, inflammation, and stress. Cholesterol is needed for tissue repair and is a precursor to stress hormones like cortisol. You can think of cholesterol as the body’s Band-Aid and attempt to heal the inflammation in the arteries. Cholesterol is not the culprit, but the middleman instead. Inflammation and oxidation are the culprits.

How Atherosclerotic Plaques Form

illustration of fat cells in the bloodstream

Inside every blood vessel is something called the glycocalyx, which is a fuzzy, furry lining. Unfortunately, oscillating sugars, foods high in lectins, and oxidized LDL can damage the glycocalyx. Once it’s been damaged, small LDL particles slip into the subendothelial layer of arteries. LDO and white blood cells called macrophages can slip though as well, forming a huge foam cell. Macrophages start to scavenge receptors for damaged, oxidized LDL particles, which attracts more oxidized LDL particles. This foam cell ultimately attracts calcium as well, ultimately leading to atherosclerotic plaque or hardening of the arteries. The blood flow through the artery decreases, and when it becomes destabilized, there are problems of heart attack and stroke. 

Research of cholesterol and its relationship to cardiovascular disease began in earnest in the 1950s, and then regulation of cholesterol metabolism was extensively studied by several scientists in the US in the 1960s. Cholesterol in the body can be derived from what is absorbed from diet, chylomicrons, and from what is synthesized in the body by the liver. The former type is supplemented by the latter if the required levels are not met. Once the former type of exogenous dietary cholesterol reaches its required level, the liver’s synthesis function of cholesterol is suppressed to prevent excessive production of cholesterol.

doctor holding chalkboard with LDL cholesterol written on it

The suppression of cholesterol synthesis in the liver is mediated through changes of an enzyme called HMG-CoA reductase, which catalyzes the conversion of HMG-CoA to another compound. Changes in reductase activity are closely related to changes in the overall rate of cholesterol synthesis. The liver can take up both LDL and HDL, but it cannot take up oxidized LDL.

In humans, cholesterol is produced in the liver and when it exceeds what is absorbed from the diet, the liver backs off its synthesis. This suggested to researches and drug developers that the inhibition of HMG-CoA reductase would be an effective means of lowering plasma or blood cholesterol in humans.

Studying Cholesterol

Three-dimensional molecular model of Cholesterol

The controversy between cholesterol and cardiovascular disease began early. The first studies compared the cholesterol between rabbits and dogs, but other scientists sad, “No, that’s not relevant because rabbits are vegetarian and dogs are carnivores.”

The next study was called the Honolulu Study, which compared Japanese men living in Japan compared to Japanese men who moved to Hawaii. When they moved to Hawaii, their risk factors and rate of cardiovascular disease and stroke went up. Maybe environment or maybe diet has an effect here.

A famous study began in 1948, called the Framingham Heart Study, coined the term risk factor for cardiovascular disease. It’s since become part of medical dogma for cardiovascular disease and stroke ever since.

The next studies were on particular diets, and the first one looked at individuals moving from a diet high in saturated fat to a diet high in polyunsaturated fat. Sure enough, individuals moving from polyunsaturated fat had lower risk factors and incidences of cardiovascular disease and stroke.

Drug companies said, “You know what? People aren’t going to change their diet, so let’s develop a drug.” They developed medications that block cholesterol absorption, an HMG-CoA reductase inhibitor, and a drug that work through the LDL receptors on the liver.

HMG-CoA reductive inhibitors work through other mechanisms as well. They’re anti-inflammatory, reducing C-reactive protein and decreasing advanced glycation end products. They’re the second or third most commonly prescribed drug in the United States.

Lowering Cholersterol

We know that lowering cholesterol reduces the risk of cardiovascular events and mortality, but ultimately, we just want to live a long and happy life. A meta-analysis looked at 11 studies with 90,000 total participants to see what the average lifespan increase would be. The average lifespan increase of individuals taking statin with a history of cardiovascular disease was only five to six days, and just three and a half days in individuals without cardiovascular disease.

An increase in LDL receptor statins can cause an increase in LDL receptors in the liver, which is great. They take in LDL, but not oxidized LDL, which can increase the ratio of oxidized to non-oxidized by 10%. When it comes to medication, about 25% of individuals have side effects to statin medications. 1 in 10 cannot tolerate statins, means taking two different statins at the lowest dose instead. Common side effects include myalgia, muscle soreness or pain, liver damage, and an increased risk for diabetes. It also inhibits the production of an important nutrient called CoQ10, which is metabolized by HMG-CoA reductase. If you take a statin medication, please supplement with CoQ10.

Making Diet and Lifestyle Changes

image of a bicycle created with vegetables

The fact is that the benefits of statins are severely limited without diet and lifestyle changes. In fact, a recent quote from Mayo Clinic doctor said, “You can overeat your statin.” A pill will never be a replacement for lifestyle changes.

You need to avoid saturated fats, trans fats, diets high in sugar, refined carbohydrates, and unfiltered coffee. These things can exacerbate LDL and oxidized LDL. Skipping breakfast and other meals can be problematic, so eat small meals frequently.

Add more polyunsaturated fats, nuts, seeds, and fish to your diet. You should also add monosaturated fats like olives and olive oil. Specific foods that help LDL and oxidized LDL include rice, bran, oil, oat bran, soy, nuts, seeds, tomatoes, complex carbohydrates, foods high in stanols and sterols, and fruits and vegetables that are high in fiber. I recommend nine servings of five colors of produce each and every day.

Consider taking supplements like vitamin B5, niacin, calcium, chromium, garlic, copper, L-carnitine, and red yeast rice. Garlic has 17 positive studies showing it can reduce LDL and increase HDL. Red yeast rice is interesting because it works on HMG-CoA without the side effects of statins.

selection of keto diet approved foods

Keto and paleo diets are more effective than low-fat diets for LDL particles, oxidized LDL particles, increasing HDL, and decreasing triglycerides. Remember, the culprit is not cholesterol. It’s inflammation! You have to get free radicals, oxidation, and inflammation under control.

There are other important risk factors for cardiovascular disease and stroke, like high blood pressure, high triglycerides, high homocysteine, high c-reactive protein, high lipoprotein-a, high fibrinogen, and high platelet aggregation. Looking at that list, most of these are indicators of high inflammation and not a high total of cholesterol.

The Need for Melatonin

woman stretching in bed after waking up

The final thing I want to point out is that melatonin is one of the most powerful antioxidants our body naturally produces. Melatonin is the sleep hormone produced at night when it’s totally dark, so make sure your bedroom is completely dark with no ambient light, no technology, no alarm clock, or television. Your eyes communicate with your brain when it’s completely dark to promote the production of melatonin. Melatonin is cardioprotective because of its antioxidant properties, so consider taking it as a supplement.

If you have questions about LDL and its relationship to cardiovascular disease and stroke, please let me know. I want you to understand the true relationship between cholesterol and cardiovascular disease. I’ll help you achieve and maintain optimal health.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

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