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The 411 on Vitamin B12

The AHA! Team — Fri, 13 Sep 2024 09:11:30 +0000

Michael Greger M.D. FACLM via Nutrition Facts – We cannot mess around with getting vitamin B12. If we don’t get enough, we may face a wide range of disorders of the gut, blood, brain, and nervous system. Vitamin B12 is not made by plants or animals, but by microbes blanketing the earth. We presumably used to get B12 when we drank out of a mountain stream or sipped water from a well, based on studies showing vegetarians in developing countries who drink purified water appear to be at higher risk. Now, we typically chlorinate our water supply to kill off any bacteria. So, most of us don’t get a lot of B12 in our water anymore, but we don’t get a lot of cholera, either. That’s a benefit of living in a much more sanitary world. Vegetarians living in slums in lesser developed regions appear to have fewer B12 problems, though. Basically, the more hygienic our meals, the less B12 we get. Our fellow great apes, like gorillas, get all the B12 they need eating their own feces. I prefer supplements. So, how much should we get, which type is best, and how can we tell if we have a B12 deficiency? The Benefits of Vitamin B12 We cannot mess around with getting vitamin B12. If we don’t get enough, we may face a wide range of disorders of the gut, blood, brain, and nervous system. Many case reports detail ways B12 can be life-changing. For instance, a 47-year-old woman had a five-year history of psychosis. She had been treated with antipsychotic drugs and was cognitively impaired and reported visual hallucinations. After her mother revealed that the patient had been following a strict vegan diet for seven years, vitamin B12 supplementation was started, and her symptoms went away. She had lost years of her life lost in a psychotic haze—apparently just because she didn’t want to take a supplement. Vitamin B12 supplementation is mandatory for anyone eating plant-based diets and, as I’ll discuss later, for every one of us from age 65. Vitamin B12 Deficiency: Symptoms and Treatment As I discuss in my video The Symptoms of Vitamin B12 Deficiency, it can cause everything from abdominal distention and chronic diarrhea to shortness of breath and swollen, red, painful feet. It can also cause Parkinson’s syndrome–like symptoms, skin darkening (that resolved with supplementation), and bilateral useless hand syndrome, a condition I had never heard of before. Being deficient in B12 may also manifest in a variety of neurological symptoms—for example, numbness and tingling in the hands and feet, muscle cramps, dizziness, cognitive disturbances, difficulty walking, and erectile dysfunction—as well as fatigue and such psychiatric symptoms as depression along with psychosis. How can B12 deficiency be treated? Either with B12 supplements or B12-fortified foods. Suggested Vitamin B12 Dosage The ofﬁcial position of associations and governmental agencies is categorical and unequivocal: Supplementation of vitamin B12 is required for anyone on a vegetarian diet—even when consuming eggs and dairy—and I would extend that to include flexitarians eating only a few servings of meat a week. Who else should ensure they have a regular, reliable source of vitamin B12 by supplementing their diet with B12 supplements or B12-fortified foods? Those who’ve had bariatric surgery (which can sometimes impair absorption), those eating plant-based diets, and everyone from the age of 65. As I discuss in my video The Optimal Vitamin B12 Dosage for Adults, adults younger than 65 should take at least one 2,000 mcg (µg) supplement once a week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach, or at least one 50 mcg (µg) daily supplement. As we age, our ability to absorb vitamin B12 may decline. So, for those 65 and older, the supplementation should probably be increased up to 1,000 mcg (µg) each day, as I discuss in my video The Optimal Vitamin B12 Dosage for Kids, Pregnancy, and Seniors. Pregnant and breastfeeding women can just follow my 50 mcg (µg) a day recommendation for nonpregnant adults or take 2,000 mcg (µg) a week, perhaps split into two doses to boost absorption. After infants are weaned, they can start on 5 mcg (µg) a day. From ages 4 through 10, kids can take half the adult dose of 25 mcg (µg) a day, then they can take 50 mcg (µg) a day or 2,000 mcg (µg) a week from age 11. Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12. (I discuss cyanocobalamin versus methylcobalamin below.) The Best Food Sources of Vitamin B12 If you need supplemental B12 but don’t want to take supplements, you must rely on B12-fortified foods––eating three separate servings of B12-fortified foods a day, each ideally containing at least 190 percent of the “Daily Value” on the product’s nutrition facts label. As I discuss in my video The Healthiest Food Sources of Vitamin B12, B12-fortified nutritional yeast is a common food source, and there are all sorts of other B12-fortified options on the market, including plant-based meats and milks, breakfast cereals, and even energy drinks. The Worst Food Sources of Vitamin B12 What about various algae-type products, like spirulina, which are advertised as natural vitamin B12 sources? Not only do they not actually contain B12 that’s useable for humans, they may contain B12 analogues—look-alike molecules that can even block your absorption of real B12! Can Vitamin B12 Cause Side Effects? You don’t have to worry about taking too much vitamin B12. It’s water-soluble. So, at worst, you’ll just end up with more expensive pee. Injectable forms, though, can trigger acne. Methylcobalamin vs. Cyanocobalamin There are two main types of vitamin B12: methylcobalamin, marketed as methyl B12, and cyanocobalamin, typically marketed as just vitamin B12. Methylcobalamin is more expensive so it must be better, right? Wrong. As I discuss in my video The Best Type of Vitamin B12: Cyanocobalamin or Methylcobalamin, cyanocobalamin is the most used form, thanks to its high stability. Methylcobalamin is less stable and particularly susceptible to being destroyed after exposure to light. The one major exception may be kidney failure, though. Methylcobalamin may be better for those with impaired kidney function. It’s been speculated that oral methylcobalamin or injected hydroxycobalamin may also be preferable in smokers, though it has yet to be conﬁrmed. To read the original article click here.

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Marijuana and Schizophrenia?

The AHA! Team — Fri, 31 May 2024 05:31:56 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The evidence linking cannabis use to psychotic disorders is considered strong enough to warrant a public health warning. “Even as proponents of [cannabis] legalization contend that smoked marijuana is a harmless natural substance that improves the quality of life, a growing body of evidence links it in a small but significant number of users to…the induction or aggravation of psychosis.” “Psychotic disorders are arguably the most serious of mental illnesses, the best known being schizophrenia.” “Schizophrenia, an illness that is characterized by delusions, hallucinations, and odd behavior, is among the top 10 leading causes of disability in the United States. It affects approximately 1% of the general population.” Can cannabis cause it? Schizophrenia… affects approximately 1% of the general population As I discuss in my video Does Marijuana Cause Schizophrenia?, over the last half-century, “nearly 2,000 studies have been published on this topic…and the pro-psychotic effects of cannabis have dominated media reporting about this drug. But how clear is the link?” Population studies have “consistently demonstrated a strong, positive, and dose-dependent association between cannabis use and the risk of psychotic disorders.” Indeed, studies have shown that the more cannabis people use, the more likely they are to be psychotic, as seen in a chart below and at 1:10 in my video. However, that doesn’t mean cannabis is the cause. It could just be a correlation or even a consequence of the disease. “The link between cannabis and psychosis is well established,” but it may be the case that patients with mental health problems self-medicate and “use cannabis to relieve their distress.” The link between cannabis and psychosis is well established… As you can see below and at 1:38 in my video, there isn’t only a link between cannabis and psychosis in snapshot-in-time cross-sectional studies, but in cohort studies as well, where people are followed over time. Research has shown that cannabis use often precedes psychosis, not the other way around. Now, it goes without saying that “the vast majority of people who use cannabis do not develop psychotic disorders such as schizophrenia, and many people diagnosed with such disorders have never used cannabis.” But, overall, these studies are considered to be “strong enough evidence to warrant a public health message that cannabis use can increase the risk of psychotic disorders.” There is another potential explanation: Even though cannabis use precedes schizophrenia, could it be that whichever genes drive schizophrenia also make it more likely you start smoking pot? The biggest strike against the cannabis-schizophrenia link is country-by-country ecological studies that don’t seem to show more disease in areas where there’s more use. And, overall, schizophrenia rates seem to have remained stable or even gone down worldwide since the 1960s, even though there’s been a big bump in cannabis use since then. If about 10 percent of schizophrenia cases are attributable to marijuana use and there’s been a fourfold increase in use, why hasn’t there been a 40 percent increase in the prevalence of schizophrenia? The problem with that argument is “there is little reliable evidence on the temporal [true] trends in the incidence of schizophrenia, so it is difficult to know whether this statement is true or not.” Perhaps it’s more of an issue with potency rather than just cannabis in general. Indeed, “the incidence of schizophrenia is higher in countries…where high-potency cannabis has taken over the market compared with countries…where more traditional forms of cannabis are smoked.” The bottom line is you don’t know until you put it to the test. You can’t just randomize kids to cannabis, but, in a way, Nature set up a natural experiment for us. There are genes that kids randomly get that can increase their likelihood of smoking pot. Do those kids then go on to have a higher risk of schizophrenia? Yes, research “findings strongly support” all of those population studies that suggest “cannabis plays a causal [cause-and-effect] role in the development of schizophrenia.” Okay, but by how much? Let’s break it down. Even if cannabis use doubles the risk, that would mean only going from a 7-in-1,000 chance of developing a psychosis to 14 in 1,000. So, going from a 1 in 140 chance to a 1 in 70 chance. It would be different if schizophrenia runs in your family, where a doubling of risk could mean going from a one-in-ten chance to one in five, but, on a population scale, it could take thousands of cannabis users quitting to prevent a single case of schizophrenia. So, from a public health standpoint, “addiction is a far more common problem.” Researchers “estimate that people who try cannabis are ninefold more likely to become addicted to it”—even though that itself is relatively rare—“than to develop psychosis in their lifetime.” I have an entire series of videos on cannabis, which I originally released in a webinar and downloadable digital DVD. Key Takeaways Although some proponents of cannabis legalization argue that marijuana is a “harmless natural substance that improves the quality of life,” it has been linked “in a small but significant number of users to…the induction or aggravation of psychosis.” Schizophrenia, a psychotic disorder characterized by hallucinations, odd behavior, and delusions, affects about 1 percent of the general population. Studies have found that the more cannabis people use, the more likely they are to be psychotic, but that could just be a correlation or even a consequence of the disease. Individuals with mental health problems may self-medicate and use cannabis to relieve distress, for example. Research has found that cannabis use often precedes psychosis, not the other way around. Overall, there appears to be “strong enough evidence to warrant a public health message that cannabis use can increase the risk of psychotic disorders.” There does not seem to be more disease in regions with greater cannabis use. Overall, schizophrenia rates appear to have remained stable or even declined worldwide since the 1960s, despite a large jump in cannabis use since then. Potency may be a bigger issue. In countries with higher potency cannabis, the incidence of schizophrenia is higher than in countries with “more traditional forms.” Some genes can increase our likelihood of using cannabis, and kids who randomly get them have been found to have a higher risk of schizophrenia. Research suggests that cannabis may have a cause-and-effect role in the development of that psychosis. Even if cannabis use doubles the risk, however, that would just mean a 1-in-70 chance of developing a psychosis without a family history of schizophrenia. From a public health standard, the far more common problem is addiction. To read the original article click here.

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Debunking the Myth of the Chemical Imbalance with Dr. Joanna Moncrieff

AHA Publisher — Wed, 15 Jun 2022 08:01:21 +0000

Dr. Caroline Leaf – In this podcast (episode #383) and blog, I talk to psychiatrist, researcher, professor and best-selling author Dr. Joanna Moncrieff about critical psychiatry, the difference between a drug-centered and disease-centered approach in the field of mental health, the history of psychiatry, withdrawal from psychotropic drugs, the dangers of medicalizing misery, the myth of chemical imbalance, the potential downsides of using psychedelics to treat mental health, and so much more! Joanna calls herself a critical psychiatrist. This means that she doesn’t sign on to the mainstream view of psychiatry, which claims that all mental disorders are the same as brain diseases that need to be treated with drugs, ECT and other interventions that focus on physiological or biochemical symptoms. Human beings come in all shapes and sizes—we are all different. This means we have a huge range of assets, but also a huge range of problems and difficulties. It is not helpful to just call these issues a disease or think of them in solely medical terms, unless we are convinced, by a good body of evidence, that there are specific abnormal brain issues present. Everything we do is reflected in our brains. We need to distinguish brain activity that goes along with everything we do from a neurological disease like a brain tumor. But we are also more than just our biology; everyone’s mental health issue is unique to them on a social, spiritual, biological, psychological and spiritual level. We are also more than just our biology Of course, saying a mental health issue is not a neurological disease doesn’t mean that there is nothing happening in the brain. It also doesn’t mean that we do not influence what happens in the brain by both what we do and how we live and, sometimes, by taking certain drugs. Joanna discusses this difference in depth in her book The Myth of the Chemical Cure: A Critique of Psychiatric Drug Treatment. As Joanna points out, the current disease-centered approach claims that symptoms of depression are caused by a brain chemical abnormality, and psychotropics like anti-depressants help rectify this abnormality and improve mental health symptoms. This hypothesis currently dominates the field of mental health, yet we have no evidence that it is the best way to understand mental issues. First, there is no strong evidence that depression, for example, is associated with any particular biochemical abnormality. Moreover, we do not know if the drugs we use work in this way, i.e. correcting biochemical imbalances. This is due to the fact that the mental health drugs we use are psychoactive. They cross the blood-brain barrier and change the normal state of the brain, which means they can change our feelings, thoughts, perceptions and even behaviors, just in the same way a substance like alcohol can. Joanna takes a different approach—what she calls the “drug-centered” model. This centers around understanding what prescribed psychiatric medication is doing in the brain and body, and how it is changing the state of the brain like a substance such as alcohol does. We need to understand the kind of alterations these drugs make and factor them out of the equation—we cannot simply say that they are targeting and “correcting” a hypothetical biochemical imbalance. For example, benzodiazepines are currently used to treat anxiety. These drugs, when given to someone in a high state of arousal, can help calm down the brain and body. Yet they also do the same for someone who is not anxious—they alter the brain by reducing brain activity. There is no strong evidence that these psychoactive drugs are “curing” anxiety. To understand psychoactive drugs and their use in mental healthcare, we first need to understand their general effects in people, including individuals who do not have anxiety or symptoms of another mental issue. Yes, some people may see these mind-altering effects as an improvement, but not everyone. It is also important to consider the negative outcomes that often occur when a person comes off these drugs—withdrawal symptoms can be incredibly traumatic and last for a long period of time. Unfortunately, even though there is very little specific biological evidence that distinguishes the brains of people diagnosed with mental disorders and people that are not; much of current mental healthcare research and treatments are biased in the direction of the disease-centered approach. For instance, research done on brain abnormalities in people diagnosed with schizophrenia has often been used to “prove” that schizophrenia “shrinks” people’s brains. Yet it has been shown that the antipsychotic drugs individuals diagnosed with schizophrenia take to treat also affect brain volume and function. Based on this new research, we now think that this reduction in brain volume is significantly (if not wholly) due to the effects these drugs have as they cross the blood-brain barrier, not just the fact that these individuals have been diagnosed with schizophrenia. Additionally, it is important to point out that the trials that supposedly establish the “fact” that psychiatric drugs are effective acute treatments are placebo-controlled trials. This means that psychoactive drugs are compared to an inert placebo tablet that doesn’t have any noticeable mind or brain effects. Researchers are not distinguishing whether the drug hypothetically “cures” the purported underlying basis of the disorder or is having specific mind-altering and brain-altering effects (the drug-centered model mentioned above). These trials show the psychoactive drug does something different to the placebo, a feeling which can be enhanced when people in the trials realize they are taking a psychoactive drug. People’s expectations of what treatment they get can have a powerful effect on their outcomes, which is something we do not often consider when it comes to psychiatric medications. These placebo trials are not properly double-blinded, and as such we should not be placing so much trust in the interpretations of the results and any healthcare treatments based on these interpretations. In fact, even when these trials show a positive effect when the drug is taken, this is not significant in the long term. In a large 2018 meta analysis, for example, the difference between taking an anti-depressant and placebo was incredibly small, and of doubtful clinical value. There are also many issues surrounding the research on psychiatric drug withdrawal, as Joanna discusses in detail in her book A Straight Talking Introduction to Psychiatric Drugs: The truth about how they work and how to come off them. People usually don’t take these psychoactive drugs for a few days or weeks. They generally take them for months or years, often based on research done on the long-term effects of psychiatric drugs like anti-depressants, called “relapse prevention trials”. These trials look as if they are examining the benefits of long-term treatment, but what they are actually doing is enrolling people that have already been using these drugs for years, then randomizing them to either continue the treatment or be weaned off (usually very quickly) onto the placebo. The latter group often experience intense withdrawal effects, since these drugs alter brain function and chemistry. However, in the trials, these withdrawal effects are often assumed to be because of the “brain disease”. This can make someone feel terrible or believe that there is something intrinsically wrong with them, even though what these research studies are actually studying is not the benefit of long-term treatment but the adverse effects of withdrawing from these psychoactive medications quickly. Very few studies try to wean people off these drugs gradually, and even these still have a risk of significant withdrawal effects that bias the clinical data. The longer someone is on these drugs, the greater chance that their withdrawal effects will be more significant and last longer. In Joanna’s blogs, she points out that this is why it is so important to understand how these drugs affect the mind and brain, so that you are more empowered to know what choice will be best for you and your unique circumstances. Some people may find these drugs very beneficial in the short term; however, it is important to understand how these drugs can be dependence-forming in the long term. There are ways to withdraw from psychiatric drugs, although this is best done under the guidance of an appropriate medical professional. You can reduce higher doses a lot quicker than lower doses; for lower levels, people often use tapering strips or liquids to reduce the drug by very small amounts over time. It is important to take a flexible approach, and avoid switching between certain drugs, especially anti-depressants, as much as possible. (Anti-depressants are often quite different from each other.) Joanna uses these methods in her London clinic, which she is hoping to expand into other areas of the UK and perhaps the world. Joanna and her team also want to try to set up a peer-support group to help other people trying to withdraw and find hope. Thankfully, there are also great sites like Mad in America, Rxisk, ISEPP and other patient-run websites that seek to provide people with helpful information and address all parts of the human experience, not just our biology. To read the original article click here.

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What is Nutritional Psychiatry?

AHA Publisher — Fri, 04 Feb 2022 08:00:05 +0000

Joelle Hanson-Baiden, BSc via News-Medical – Nutritional psychiatry is the practice of using food and food supplements as alternative treatments for mental health disorders. Most current treatments for mental health disorders – from psychotic disorders such as schizophrenia to neurodegenerative diseases such as dementia – focus on treating the symptoms of the condition. Though many are effective at treating these symptoms, they are often paired with severe side effects. Over recent years, there has been a considerable increase in research surrounding links between psychiatric disorders and diet. As such, there has been an increase in research surrounding nutritional-based treatments for these disorders. From these studies, different treatment targets have been identified, including the gut biome and nutrient deficiencies. Current research is promising and provides insight into alternative interventions for treating psychiatric disorders. Potential Pathways that Link Diet and Psychiatric Disorders Diet might be associated with severe mental health disorders such as schizophrenia-spectrum disorders, psychosis, and dementia. There are several potential pathways research has found to be involved, such as the gut biome and nutrient deficiencies. The Gut Biome Research suggests that there is a link between the gut biome and the development of psychiatric disorders such as depression and schizophrenia. The gut biome consists of bacteria, fungi, and viruses found in the gastrointestinal tract. Studies have shown that individuals with schizophrenia and psychosis present with different gut microbial compositions compared to non-psychiatric individuals. In a study comparing the gut microbial composition of individuals with first-episode psychosis (FEP) and non-FEP individuals, researchers found that the composition of the gut in: “Numbers of Lactobacillus group bacteria were elevated in FEP-patients and significantly correlated with severity along different symptom domains.” (Schwarz et al., 2018). These results suggest that alterations in the microbial composition of the gut can increase one’s risk of developing a psychiatric disorder. Research suggests that the microbiota-gut-brain axis (MGBA) underlies this risk. The MGBA connects the intestines with the central nervous system and studies have shown that individuals with schizophrenia can present with disruptions of the MGBA. “Several interactions between the gut and the brain have been observed, including vagal nerve activation, immune system modification, the synthesis of neurotransmitters and alterations of neurotransmitter pathways.” (Teasdale et al., 2020) Nutrient Deficiencies Nutrient deficiencies are caused by insufficient intake of said nutrients or poor absorption by the body. Research shows that nutrient deficiencies are one of the risk factors for developing mental disorders. Example deficiencies include vitamin B9 (folate) B6 and B12 deficiencies. These B vitamins are essential for DNA and protein synthesis. Both of which play a key role in brain development and cognition. Several studies have shown that individuals with schizophrenia have lower serum vitamin B6 and B9 (folate) levels than non-psychiatric individuals. A deficiency in vitamin D has also been shown to be highly prevalent in people with schizophrenia and dementia. “There are stronger associations between severe vitamin D deficiency (<10 ng/ml) and both dementia and AD compared to moderate vitamin D deficiency (10-20ng/ml).” (Chai et al., 2019). Vitamin D is necessary for modulating neurotransmitter release, including dopamine – known to be imbalanced in mental disorders. Brain Food? How Nutritional Psychiatry Targets these Pathways The International Society for Nutritional Psychiatry Research (ISNPR) was formed to give guidance to clinicians and healthcare workers on offering nutritional treatments to patients with mental health issues. The ISNPR has issued many recommendations in recent years. These recommendations are heavily focused on promoting an optimal gut biome composition. The ISNPR suggests that changes in the type of food eaten can improve the composition of the gut biome. Following traditional diets such as Mediterranean, Scandinavian, or Japanese diets is recommended. These diets consist of high volumes of fresh fruit and vegetables, whole grains, and a limited intake of processed foods. The concentration of bacteria in the gut can also be altered with probiotics – live bacteria and yeasts. These can be found in fermented foods (e.g., kimchi and sauerkraut) and yogurt. Probiotics can also be taken as supplements. Alongside improving the gut biome, the ISNPR also recommends the intake of nutrient supplements. These include vitamins B9, B6, B12, and vitamin D. Research has shown that administering these vitamins is effective in shortening the duration of illness in individuals with psychosis and schizophrenia. Food for Thought: Traditional vs Nutritional Psychiatry, Which is More Effective? Nutritional psychiatry is non-invasive, has very few side effects, and is easily accessible to all. Compared to nutritional psychiatry, traditional treatments can have very severe side effects and do little for deteriorating physical health. The evidence for the effects of nutritional treatments on symptomatology is still fresh as many clinical trials are still in progress. Despite this, nutritional psychiatry allows for the physical health of people with severe mental health issues such as schizophrenia and psychosis, which have otherwise been neglected. Neglected physical health in these individuals has led to higher rates of obesity, diabetes, hypertension, and other cardiovascular diseases. In turn, this has led to a large decrease in life expectancy. This together with the symptoms of the condition, side effects from medication, and cognitive impairments causes a significant decrease in the quality of life of these individuals. Nutritional psychiatry, therefore, acts to improve the quality of life of people who suffer from mental health illnesses. Nutritional psychiatry can therefore impact the lives of these people greater than traditional psychiatry alone. Further in-depth research is needed to widen this impact. To read more about the role nutrition plays in health, click here! References: Chai, B., Gao, F., Wu, R., Dong, T., Gu, C., Lin, Q., & Zhang, Y. (2019). Vitamin D deficiency as a risk factor for dementia and Alzheimer’s disease: an updated meta-analysis. BMC Neurology, 19(1). https://doi.org/10.1186/s12883-019-1500-6 Chiang, M., Natarajan, R., & Fan, X. (2016). Vitamin D in schizophrenia: a clinical review. Evidence Based Mental Health, 19(1), 6–9. https://doi.org/10.1136/eb-2015-102117 Grosso, G. (2021). Nutritional Psychiatry: How Diet Affects Brain through Gut Microbiota. Nutrients, 13(4), 1282. https://doi.org/10.3390/nu13041282 Schwarz, E., Maukonen, J., Hyytiäinen, T., Kieseppä, T., Orešič, M., Sabunciyan, S., Mantere, O., Saarela, M., Yolken, R., & Suvisaari, J. (2018). Analysis of microbiota in first episode psychosis identifies preliminary associations with symptom severity and treatment response. Schizophrenia Research, 192, 398–403. https://doi.org/10.1016/j.schres.2017.04.017 Teasdale, S., Mörkl, S., & Müller-Stierlin, A. S. (2020). Nutritional psychiatry in the treatment of psychotic disorders: Current hypotheses and research challenges. Brain, Behavior, & Immunity – Health, 5, 100070. https://doi.org/10.1016/j.bbih.2020.100070 To read the original article click here.

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Ginseng Benefits: Less Stress & Better Brain Function

AHA Publisher — Wed, 25 Aug 2021 07:00:02 +0000

Dr. Josh Axe, DC, DNM, CN – Ginseng has been used in Asia and North America for centuries. Many use it to improve thinking, concentration, memory and physical endurance. It’s also utilized to help with depression, anxiety and as a chronic fatigue natural treatment. This well-known herb is known to boost the immune system, fight infections and help men with erectile dysfunction. Native Americans once used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion. Today, approximately 6 million Americans take advantage of the proven ginseng benefits regularly. Find out why. What Is Ginseng? Ginseng was originally used as an herbal medicine in ancient China. There are even written records about its properties dating back to about 100 A.D. By the 16th century, it was so popular that control over the ginseng fields became an issue. Today, it is marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea. That’s not all. By the year 2027, the global market is expected to reach $12.6 billion according to projections. There are 11 species of ginseng, all belonging to the genus Panax of the family Araliaceae. The botanical name Panax means “all heal” in Greek. The name “ginseng” is used to refer to both American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng). The true ginseng plant belongs only to the Panax genus, so other species, such as Siberian ginseng and crown prince ginseng, have distinctively different functions. The unique and beneficial compounds of the Panax species are called ginsenosides, and they’re currently under clinical research to investigate their potential for medical use. Both Asian and American ginseng contain ginsenosides, but they include different types in different amounts. Research has varied, and some experts aren’t yet convinced that there’s enough data to label the medical capabilities of ginseng, but for centuries people have believed in its beneficial compounds and results. While the Panax family (Asian and American) varieties are the only “true” types of ginseng due to their high levels of the active ingredient ginsenosides, there are other adaptogenic herbs that have similar properties and are also known as relatives to ginseng. Here’s a rundown of the different types of ginseng out there: Asian Ginseng: Panax ginseng, also known as red ginseng and Korean ginseng, is the classic and original that has been renown for thousands of years. It is often used in Traditional Chinese Medicine for those who are struggling with low qi, coldness and a yang deficiency, which can display as fatigue. This form can also help with weakness, exhaustion, type 2 diabetes, erectile dysfunction and poor memory. American Ginseng: Panax quinquefolius grows throughout the northern regions of North America, including New York, Pennsylvania, Wisconsin and Ontario, Canada. It has been shown to fight depression, balance blood sugar, support digestive distress caused by anxiety, improve focus and boost the immune system. In comparison, the American variety is more mild than the Asian type but still very therapeutic and usually used to treat yin deficiency instead of yang deficiency. Siberian Ginseng: Eleutherococcus senticosus grows wild in Russia and Asia. Also known as just eleuthero, it contains high levels of eleutherosides, which have very similar advantages to ginsenosides found in panax species of ginseng. Studies indicate that Siberian ginseng may increase VO2 max to optimize cardiovascular endurance, improve fatigue and support immunity. Indian Ginseng: Withania somnifera, also known as ashwagandha, is a renowned herb in Ayurveda medicine for enhancing longevity. It has some similar features to classic ginseng but also has many differences. It can be taken more on a long-term basis and has been shown to improve thyroid hormone levels (TSH, T3 and T4), relieve anxiety, balance cortisol, improve cholesterol, regulate blood sugar and improve fitness levels. Brazilian Ginseng: Pfaffia paniculata, also known as suma root, grows throughout the rain forests of South America and means “for everything” in Portuguese because of its diverse benefits. Suma root contains ecdysterone, which appears to support healthy levels of testosterone in men and women and may also support muscular health, reduce inflammation, fight cancer, improve sexual performance and boost endurance. Ginseng Benefits Ginseng contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. Due to the presence of these plant compounds, it has the following benefits: 1. Improves Mood and Reduces Stress A controlled study done at the Brain Performance and Nutrition Research Centre in the United Kingdom involved 30 volunteers who were given three rounds of treatments of ginseng and placebo. The study was done to gather data about ginseng’s ability to improve mood and mental function. The results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also delayed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and mental arithmetic for the duration of the eight-day treatment. Another study done at the Division of Pharmacology at the Central Drug Research Institute tested the effects of Panax ginseng on rats with chronic stress and found that it “has significant anti-stress properties and can be used for the treatment of stress-induced disorders.” The 100-milligram dose of Panax reduced the ulcer index, adrenal gland weight and plasma glucose levels — making it a powerful medicinal options for chronic stress and a great way to deal with ulcers and adrenal fatigue. 2. Improves Brain Function Ginseng stimulates brain cells and improves concentration and cognitive activities. Evidence shows that taking Panax ginseng root daily for 12 weeks can improve mental performance in people with Alzheimer’s disease. One study done at the Department of Neurology at the Clinical Research Institute in South Korea investigated the effectiveness of ginseng on the cognitive performance of patients with Alzheimer’s disease. After ginseng treatment, the participants showed improvements, and this upscale trend continued for three months. After discontinuing the treatment, the improvements declined to the levels of the control group. This suggests ginseng may work to improve Alzheimer’s symptoms and support cognitive health. Although more research on this topic is needed, one preliminary study found that a combination of American ginseng and ginkgo biloba may benefit patients with ADHD. The study involving children ages 6–12 with ADHD symptoms showed that using a combination of omega-3 supplements and Korean red ginseng improved ADHD symptoms and cognitive function in children, including attention, memory and executive function. 3. Has Anti-Inflammatory Properties An interesting study done in Korea measured the beneficial effects of Korean red ginseng on children after chemotherapy or stem cell transplantation for advanced cancer. The study included 19 patients who received 60 milligrams of Korean red ginseng daily for one year. Blood samples were collected every six months, and as a result of the treatment, the cytokines, or small proteins that are responsible for sending signals to the brain and regulating cell growth, decreased rapidly. It was a significant difference from the control group. This study suggests that Korean red ginseng has a stabilizing effect of the inflammatory cytokines in children with cancer after chemotherapy. A 2011 study published in the American Journal of Chinese Medicine done on rats also measured the impact that Korean red ginseng has on inflammatory cytokines. After giving rats 100 milligrams of Korean red ginseng extract for seven days, it proved to significantly reduce the extent of inflammation, and it improved the damage that was already done to the brain. Another animal study measured the herb’s anti-inflammatory effects. Korean red ginseng was tested for its anti-allergic properties on 40 mice with allergic rhinitis, a common upper airway inflammatory disease typically seen in children and adults. The most frequent symptoms include congestion, nasal itching and sneezing. At the end of the trial, the Korean red ginseng reduced the nasal allergic inflammatory reaction in the mice, showcasing the herb’s place among the best anti-inflammatory foods. 4. Helps with Weight Loss Another surprising ginseng benefit is its ability to work as a natural appetite suppressant. It also boosts your metabolism and helps the body burn fat at a faster rate. A study done at the Tang Center for Herbal Medicine Research in Chicago measured the anti-diabetic and anti-obesity effects of Panax ginseng berry in adult mice. The mice were injected with 150 milligrams of ginseng berry extract per kilogram of body weight for 12 days. By day five, the mice taking the extract had significantly lower fasting blood glucose levels. After day 12, the glucose tolerance in the mice increased, and overall blood glucose levels decreased by 53 percent. The treated mice showed weight loss, too, starting at 51 grams and ending the treatment at 45 grams. A similar study done in 2009 found that Panax ginseng plays a vital role in the anti-obesity effect in mice. This suggests the clinical importance of improving the management of obesity and related metabolic syndromes with this herb. 5. Treats Sexual Dysfunction Taking powdered Korean red ginseng seems to improve sexual dysfunction and erectile dysfunction in men. A 2008 systematic review included 28 randomized clinical studies that evaluated the effectiveness of red ginseng for treating erectile dysfunction. The review provided suggestive evidence for the use of the herb, but researchers believe that more rigorous studies are necessary in order to draw definitive conclusions. Of the 28 reviewed studies, six reported an improvement of erectile function when using red ginseng compared with placebo control. Four studies tested the effects of red ginseng for sexual function using questionnaires compared with placebo, and all trials reported positive effects. Research done in 2002 at the Department of Physiology at Southern Illinois University’s School of Medicine indicates that ginseng’s ginsenoside components facilitate penile erections by directly inducing the vasodilatation and relaxation of the erectile tissue. It’s the release of nitric oxide from endothelial cells and perivascular nerves that directly affects the erectile tissue. The university’s research also indicates that ginseng affects the central nervous system and significantly alters the activity in the brain that facilitates hormonal behavior and secretion. 6. Improves Lung Function Ginseng treatment has significantly decreased lung bacteria, and studies involving rats have shown that it can stop the growth of cystic fibrosis, a common lung infection. In one 1997 study, rats were given ginseng injections, and after two weeks, the treated group showed a significantly improved bacterial clearance from the lungs. Research also shows another ginseng benefit is its ability to treat a lung disease called chronic obstructive pulmonary disease (COPD), which is characterized as chronically poor airflow that typically worsens over time. According to the research, taking Panax by mouth seems to improve lung function and some symptoms of COPD. 7. Lowers Blood Sugar Levels Several studies show that American ginseng lowers blood sugar levels in people with type 2 diabetes, working to improve diabetes symptoms. One study done at the Human Cognitive Neuroscience Unit in the United Kingdom found that Panax causes a reduction in blood glucose levels one hour after the consumption of glucose, confirming that ginseng possesses glucoregulatory properties. One of the primary difficulties with type 2 diabetes is that the body is not responsive enough to insulin. Another study indicates that Korean red ginseng improves insulin sensitivity, further explaining the herb’s ability to help lower blood sugar levels and aid those struggling with type 2 diabetes. 8. May Help Fight Cancer Research has shown that ginseng possesses powerful anticancer properties because of its ability to inhibit tumor growth. Although more research is needed on this subject, reports conclude that the improvements in cell immunity involving T cells and NK cells (natural killer cells) — along with other mechanisms such as oxidative stress, apoptosis and angiogenesis — give this herb its anticancer properties. Scientific reviews state that ginseng mitigates cancer through anti-inflammatory, antioxidant and apoptotic mechanisms to influence gene expression and stop tumor growth. This shows thisherb may work as a natural cancer preventer. A number of studies have focused on ginseng’s particular effect on colorectal cancer as about one in 21 people in the U.S. will get colorectal cancer during his or her lifetime. Researchers treated human colorectal cancer cells with steamed ginseng berry extract and found the anti-proliferation effects were...

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Does Histamine Intolerance Cause Allergies, Headaches & Bloating?

AHA Publisher — Fri, 30 Jul 2021 07:00:11 +0000

Dr. Josh Axe, DC, DNM, CN – To alleviate allergy-like symptoms, many people seek natural remedies for allergies — yet some folks continue to experience difficult, even strange, symptoms. Frustrating! Until recently, most health care practitioners just chalked up runny noses, itchy skin and headaches after meals to “food allergies,” but it’s not that simple because IgE allergy-mediated response tests usually come up negative. Instead, the problem all along could be histamine intolerance. While few clinicians are aware of this health disorder, due to the rising number of patients, I have little doubt it will soon become another “hot topic” within the profession. At the moment, expert opinion suggests at least 1 percent of the population suffers from histamine intolerance, most of whom (80 percent) are middle-aged women. (1) Like many other conditions, histamine intolerance is only considered relatively rare simply because medical professionals don’t recognize the condition. An untold number of cases are currently undiagnosed, and considering the diversity of symptoms, that particular oversight is entirely understandable! What Is Histamine Intolerance? According to the German journal Deutsches Ärzteblatt International, histamine intolerance is “disequilibrium of accumulated histamine and the capacity for histamine degradation.” Essentially, patients don’t develop a sensitivity to histamine — they simply have too much of it. Several factors contribute to the body accumulating high levels of histamine, and most relate to the molecule failing to be broken down and degraded in the normal way. Although many people associate histamine only with allergic responses, under normal circumstances it’s an essential molecule performing three important functions. Histamine is primarily: (2) A neurotransmitter, like a chemical messenger, that passes from one neuron to another in the nervous system. A component of stomach acid that helps break down food. An inflammatory response mechanism that dilates blood vessels to enable white cells to quickly reach and neutralize invaders. These roles are vital to life. However, when histamine levels get too high, the end result is serious disruption to quality of life and even death. There are two main enzymes in the body that degrade histamine. (3) One is N-methyltransferase (HMT), which deals with histamine in the central nervous system (CNS). The other is diamine oxidase (DAO), which is responsible for breaking down histamine ingested in foodstuffs. The failure of DAO to degrade histamine is, for the most part, responsible for the number of cases of histamine intolerance seen today. (4) DAO’s failure to degrade excess histamine results in a double-whammy: histamine levels rising and unpleasant symptoms. DAO may be affected for a number of reasons, and the problems relate to both internal and external triggers: (5) DAO can be reduced due to gastrointestinal disease. Certain medications, both over-the-counter and prescribed, contribute to blocking DAO and preventing production. Many normally recommended foods have high histamine levels and contribute to a current dysfunction. Some foods have the ability to block DAO. Other foods compound the problem further because they have the ability to trigger the release of histamine within the body even if they don’t contain it. The more DAO is blocked while histamine production continues and histamine-rich foods are ingested, the worse the reaction for the patient. Symptoms When the body reaches abnormally high levels of histamine, beyond the body’s ability to break down such an overload, a broad range of symptoms occur. (6) Many of these symptoms, listed below, are similar to allergic symptoms, so you should check for histamine intolerance when such reactions appear. Abdominal cramps Abnormal menstrual cycle Anxiety Breathing problems Conjunctivitis (pink eye) Difficulty falling asleep/overstimulation Digestive disturbances Dizziness or vertigo Fatigue Flushing Headaches or migraines Acid reflux Hypertension (high blood pressure) Hypotension (low blood pressure) Itching Nausea and/or vomiting Nasal congestion Sinus problems Sneezing Tachycardia (rapid heart rate) Temperature dysregulation Tissue swelling/inflammation Urticaria (hives) Clearly, the broad range of symptoms can, and does, result in patients being diagnosed with any number of conditions prior to histamine intolerance even being considered. In many cases, the issue of diagnosis is compounded still further because people continue to consume what’s normally considered to be a healthy and nutritious diet, and any lifestyle shortcomings aren’t immediately apparent. Indeed, for many people, an accurate diagnosis can take a long time, which is a frustrating process for both patient and clinician alike. Causes Several apparently unrelated factors can lead to histamine intolerance. These include DAO blocking, GI disorders, bacterial overgrowth and even UV light. DAO Blocking As already discussed, DAO blockage results in too little of the enzyme to cope with the amount of histamine either synthesized in the body or ingested through food. Many foods are high in histamine, and if someone has a reduced amount of DAO, then symptoms of intolerance erupt. Gastrointestinal Disorders Various gastrointestinal diseases can also result in histamine intolerance: (7) Gluten sensitivity Leaky gut syndrome Crohn’s disease Ulcerative colitis Inflammatory bowel disease (IBS) Small intestine bacterial overgrowth (SIBO) Bacterial Overgrowth There’s a developing school of thought that histamine intolerance is caused by the overgrowth of bacteria that produce histamine from undigested food. Resulting in overproduction of histamine that can’t be degraded by DAO, this explains why so many people with ongoing allergies often suffer from the GI conditions listed above. UV Light Other research indicates UV light may trigger histamine release. A study found that this particular reaction might also be enhanced by some phenothiazine compounds, which occur in prescription medications relating to psychiatric treatments for conditions ranging from anxiety and depression to schizophrenia. Yet, there are numerous over-the-counter and prescribed medications that affect DAO either directly or indirectly. Any patient on medication for the conditions below and suffering from recurring “allergy” symptoms should check for possible histamine intolerance: (8) Non-steroidal anti-inflammatory drugs (NSAIDS) — aspirin and ibuprofen Immune modulators — Enbrel, Plaquenil, Humira Antidepressants and antipsychotics — Prozac, Zoloft, Effexor, Cymbalta Antihistamines — Benadryl, Allegra, Zyrtec Antiarrhythmics — Cardizem, Norvasc, propranolol, metoprolol H2 histamine blockers — Pepcid, Zantac, Tagamet What to Do If You Have Histamine Intolerance When histamine intolerance develops due to an acquired cause — for example, from certain medications — the problem is relatively easy to diagnose and reverse. However, other causes, and the subsequent management of reactions, may not be so simple. Some patients opt for testing DAO levels, but the test isn’t widely available. Here are four strategies you can follow if you think you suffer from histamine intolerance: 1. Elimination Diet One of the first steps for many people is to go on an elimination diet. All foods high in histamine are removed from the diet for a period of one to three months to see if symptoms improve. These foods are then gradually reintroduced to monitor reactions. 2. DAO Supplement Another option many patients find not only acceptable, but also preferable, is simply to raise their DAO levels by taking daily supplements. However, the current product range is, at best, sparse, and this isn’t a cheap option. Still, for many it can improve quality of life without going through the further disruption of food elimination or testing. You can also take digestive enzymes for histamine intolerance. 3. Low-Protein Diet Since histamine is made from amino acids and amino acids derive from proteins, it follows that foods high in protein (which take longer to digest) ultimately affect histamine levels. Additionally, histamine levels elevate as food is allowed to age in the gut, which can feed bacteria that can continue to feed the cycle. 4. Low-Histamine Diet Not only should protein-rich foods be avoided, but also these foods may aggravate histamine intolerance: Alcohol and other fermented drinks All citrus fruits — oranges, lemons, lime and grapefruit Any foods containing artificial coloring or preservatives Berries — fresh, frozen or canned Chocolate and cocoa Dried fruit Fermented dairy products, including cheese, yogurt and buttermilk Fermented foods, such as pickles, relishes, sauerkraut Leftover meat Meats that are processed, cured, smoked or fermented Mushrooms Seafood — shell or fin fish, frozen, fresh, canned, or smoked Spinach Spices — including curry powder, cayenne, chili, cloves, cinnamon, nutmeg Tea Tomatoes — fresh, canned, pureed or in sauces Vinegar and related products — for example, ketchup and mustard Yeast Before we throw out the baby out with the bathwater, however, some consideration must be given to the fact that humans have been consuming such foods for centuries without developing adverse side effects! These foods, many of which are both natural and nutritious, are largely represented both by pickled and fermented or aged foods. These practices, which began before the invention of refrigeration, were usual methods of preservation carried out in most homes. Low-Histamine Diet Foods For many, the only alternative is to eliminate not only histamine-rich foods, but also the ones that block DAO together with those that initiate synthesis of histamine. If you go this route, your menu options are quite limited. Fresh fish Meats and poultry, but only if they’re freshly cooked Eggs (although the whites can stimulate histamine release in some people) Gluten-free rice and quinoa Fresh fruits — apple, cantaloupe, grapes, kiwi, mango, pear, watermelon Fresh vegetables, excluding avocado, eggplant, spinach, tomatoes Pure peanut butter Dairy substitutes — almond, coconut, hemp and rice milks Olive oil and coconut oil for cooking Leafy herbs Herbal teas The list is pitifully short — yet, there are still acceptable solutions to histamine intolerance. It may take time to resolve the issues for some patients, but once a diagnosis is achieved, the first major obstacle is overcome and natural treatments can starts to address the root causes of histamine intolerance. To read the original article click here. For more articles from Dr. Axe click here.

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Digestive Enzymes Offer POWERFUL Benefits to Improve Digestive Health

AHA Publisher — Tue, 22 Jun 2021 07:00:21 +0000

Lori Alton via NaturalHealth365 – If you frequently experience bloating and flatulence (gas), and the physical and … ahem… social discomfort that can ensue, you may be wondering if digestive enzymes could help. You’re definitely not alone. The use of over-the-counter digestive enzymes is growing by leaps and bounds, with some experts predicting that the global market for these supplements will balloon to a shocking $1 billion industry by the year 2025. While digestive enzymes – proteins that help break down and absorb nutrients from food – are created naturally in the body, sometimes the supply is outstripped by the body’s demands. The result is digestive discomfort. (This is often the case when certain foods, such as beans, legumes, and dairy products, are consumed, and the body lacks the proper enzymes to digest them). For a closer look at the “nuts and bolts” of supplementary digestive enzymes – and a reviewfrom the Mayo Clinic – keep reading. Here Is What You Need to Know About How Digestive Enzymes Perform Their Incredible Functions There are three primary types of digestive enzymes – proteases, lipases, and amylases. Proteases, or proteolytic enzymes, break down protein into small peptides and amino acids. At the same time, lipases work with liver bile to break down fats into fatty acids (plus a molecule called glycerol). As you can imagine, lipases are particularly necessary for your body to access essential fat-soluble nutrients such as vitamin D, E, A, and K. Finally, the amylase family of enzymes breaks down carbohydrates – such as starch – into simple sugars. Although the lion’s share of digestive enzymes is produced in the pancreas, the mouth, salivary glands, stomach, and small intestine get in on the act too. Once the enzymes have done their work and the food is broken down, the nutrients are absorbed through the small intestine wall and then distributed throughout the bloodstream. There are also a host of specialized digestive enzymes such as cellulase, which breaks down fiber, and lactase, which breaks down milk into milk sugars. Similarly, maltase, a type of amylase, breaks down maltose – or malt sugar – into simple sugars, while alpha-galactosidase can help break down sugars in vegetables. Prescription and Over-the-Counter Formulations Both Have Their Place Sometimes, shortages in digestive enzymes result from specific and serious problems, such as exocrine pancreatic insufficiency, pancreatitis, pancreatic cysts, and pancreatic cancer. These deficiencies can cause malnutrition, shortage of essential vitamins, and severe gastrointestinal issues – and should be managed by a physician, who will often advise prescription digestive enzymes. But, for routine bloating and flatulence that follow the ingestion of certain foods, over-the-counter supplements may be the way to go. For example, researchers and natural health experts have gone “all in” on the incredible disease-fighting and health-preserving effects of cruciferous vegetables, such as Brussels sprouts, cabbage, and kale. Their cancer-fighting isothiocyanates and their healthy cargo of fiber, carotenoids, and polyphenols make them a true boon to health. But, they can be notoriously hard to digest. You could choose to simply avoid these superfoods, but another solution may be available. The answer could be as simple as taking alpha-galactosidase supplements, commonly sold under the brand name Beano. These enzymes excel at breaking down cruciferous vegetables and legumes. Another common problem is a deficiency in lactase, which is designed to break down lactose or milk sugar. This enzyme may offer relief to lactose-intolerant individuals who would otherwise suffer from cramping, nausea, and diarrhea after ingesting cows’ milk. These Useful Proteins Can Join Forces With Probiotics and Proper Nutrition for Better Digestive Health Not only do proponents of digestive enzymes say that these supplements can relieve digestive discomfort – but they also believe they may help probiotic and prebiotic interventions be more effective. Does this mean that probiotics and digestive enzymes are the same? Not exactly. Probiotics are live organisms that promote the health of beneficial bacteria in the gut, while digestive enzymes actively help the body digest proteins, fats, and carbs. However, the benefits and functions of digestive enzymes and probiotics can overlap, as the appropriate probiotics can replenish gut bacteria to help break down fiber and restore normal digestive function. In addition, it turns out that certain dietary choices are naturally high in digestive enzymes. These include raw papayas and pineapple, which contain antioxidant, anti-inflammatory, and proteolytic digestive enzymes known as papain and bromelain. And, avocados have the advantage of not only contributing healthy monounsaturated fats to the diet but also contain lipases, which help turn fats into fatty acids – and are particularly useful after a high-fat meal. (So much for the outdated belief that avocados, themselves, are a “fattening” food. They are anything but!) Other enzyme-rich foods include bananas (which contain amylases and glucosidases), raw honey (which contains amylases and proteases), ripe mangoes, and unpasteurized sauerkraut – which has the added advantage of being probiotic. As always, it’s best to seek out non-GMO, organic fare. A Wealth of Digestive Enzymes Exist, Many Tailored to Specific Uses Over-the-counter enzyme supplements are made from animal pancreases or assorted molds, yeast, bacteria, fungi, and fruit. They are available in a wide variety of combinations and formulations. Some even contain prebiotic ingredients – such as inulin – and probiotics specifically added to enrich gut bacteria in the microbiome. (Tip: for maximum benefit, look for strains such as Lactobacillus acidophilus, L. plantarum, and L. salivarius). In addition, some digestive enzyme products contain time-honored carminatives (gas relievers) such as fennel, ginger, turmeric, and peppermint. Natural health experts advise seeking out digestive enzymes free of wheat, gluten, egg, peanuts, magnesium stearate, hydrogenated fats, artificial sweeteners, and dyes. Tip: when possible, opt for products that have been certified by the Natural Products Association or USP Quality Supplements. For best results, digestive enzymes should be taken before meals. Of course, check with your knowledgeable integrative doctor before supplementing, as digestive enzymes can interact with certain medications. In a review published in Proceedings of the Mayo Clinic, the authors noted that the use of enzyme supplements seems to be increasing. Not only that, but “emerging clinical data seem to support many of (digestive enzymes’) purported benefits.” While more study is needed, it seems clear that digestive enzymes are emerging at the forefront of the field of improved digestive health. Editor’s note: I highly recommend the digestive enzymes from LuvByNature. I use them every day and really enjoy the taste of the chewable tablets. Click here to learn more. Sources for this article include: VeryWellHealth.com Healthline.com Healthline.com Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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How Melatonin Can Benefit Sleep and Other Health Issues

AHA Publisher — Wed, 29 Jul 2020 07:00:22 +0000

Annie Price, CHHC via Dr. Axe – According to a 2016 Centers for Disease Control and Prevention study, one out of three American adults does not get enough sleep on a regular basis. For millions of people, melatonin might be the answer to preventing another terrible night’s sleep. We know that avoiding sleep deprivation is highly important for maintaining overall health, in part because it helps ward off both acute and chronic health problems. Not only can melatonin be used to help treat sleep problems like insomnia and jet lag, but research also suggests that at it may benefit cancer patients, specifically those diagnosed with breast or prostate cancer. While melatonin is naturally produced by our bodies, caffeine, alcohol and tobacco use can all lower levels in the body. So can working the night shift or having poor vision, since both disrupt the amount of natural light reaching the eyes. For some people, supplementing can help get their inherent rhythms get back on track. Below we’ll talk more about which conditions melatonin can help manage, how much is safe to take and the amount that is recommended for particular health concerns, including sleep disorders. What Is Melatonin? Melatonin (N-acetyl-5-methoxytryptamine) is a hormone secreted by the pineal gland in the brain, which is located just above the “middle brain” and is about the size of a pea. This hormone is responsible for setting your “sleep-wake cycle” and for maintaining your body’s circadian rhythm, so long as you take the proper melatonin dosage. Its synthesis and release are stimulated by darkness and suppressed by light. Your circadian rhythm is the fancier term for your own person internal clock, which runs on a 24-hour schedule, just like the day. This internal clock plays a critical role in when you fall asleep and wake up, so regulating it is critical for dealing with sleep disorders. When it’s dark, your body produces more melatonin, but when it’s light, the production of melatonin goes down. This is why people who are blind or work night hours can have problems with maintaining normal levels. For anyone, a lack of light exposure during the day, or exposure to bright lights in the evening, can disrupt the body’s normal melatonin cycles. Melatonin is also crucial to female reproductive health as it plays a role in controlling the timing and release of female reproductive hormones. It helps decide when a woman starts to menstruate, the frequency and length of menstrual cycles, as well as when a woman stops menstruating completely (menopause). Researchers believe that melatonin decreases as we age and that young children have the highest levels (particularly at night, which is why they typically sleep longer and more deeply than adults). If this is true, then it can help explain why older people don’t tend to sleep as well as they did when they were younger. When you’re exposed to light, it stimulates a nerve pathway from the retina in the eye to an area in the brain called the hypothalamus. This is where the suprachiasmatic nucleus (SCN) is located, and the SCN initiates the turning on of the pineal gland. Once the SCN turns on the pineal gland, it starts making melatonin, which is then released into your bloodstream. The precursor to melatonin is serotonin, a neurotransmitter that’s derived from the amino acid tryptophan. A naturally occurring chemical called acetylserotonin acts as the intermediary. Serotonin produces acetylserotonin, which is then converted into melatonin. Besides its role as a precursor in the synthesis of melatonin, acetylserotonin is also known to have antidepressant, anti-aging and cognitive-enhancing benefits. Many of the health benefits that are thought to be due to increasing serotonin levels may actually come from serotonin’s ability to make melatonin production possible. In most adults, the body starts producing melatonin around 9 p.m. Levels then increase sharply, and you begin to feel more sleepy. If your body is running as it should, your level remains elevated while you sleep, for a total of approximately 12 hours. It then drops, and by around 9 a.m., the level is back to a barely detectable level, where it remains during the day. Benefits/Uses What is melatonin used for when taken as a supplement? By far, its best known usage is as a natural sleep aid. But did you know that it also serves many other functions too, such as supporting your immune system, cardiovascular function and reproductive health? Recent studies indicate that some of the many uses/functions of melatonin include: Fighting free radicals and having antioxidant actions Facilitating bone formation and protection Assisting in reproduction Supporting detoxification Regulating body mass Providing gastrointestinal protection Protecting against psychiatric disorders, mood disorders and cardiovascular diseases and more Below is more about the top melatonin benefits and uses: 1. Natural Sleep Aid Research suggests that supplementing with melatonin may help people with disrupted circadian rhythms, such as people who work the night shift and people who have jet lag. Supplementation may also help individuals sleep better who have chronically low levels, like people with schizophrenia, who have poor sleep quality.One randomized, double-blind trial found that two milligrams of melatonin prolonged release (PR) given one to two hours before bedtime was associated with significant improvements compared to a placebo in sleep quality and length, morning alertness, and health-related quality of life. The study also found that whether the melatonin dosage (two milligrams PR) was short- or long-term, there was no dependence, tolerance, rebound insomnia or withdrawal symptoms. Studies have uncovered evidence that melatonin is effective in advancing sleep-wake rhythms in people with delayed sleep phase disorder. Delayed sleep phases are experienced by those who struggle with waking up later in the morning than is considered normal/socially acceptable. Taking melatonin can help people with this sleep problem fall asleep a bit sooner, although it can take some trial and error to determine the best timing and dose. Recent research indicates that to be most effective in treating delayed sleep, it’s best to take small doses four to eight hours before desired sleep time. In some cases, it may make only a small difference in terms of time to fall asleep, such as by helping people drift off about 10 minutes earlier. 2. Potentially Helps Treat Cancer Several studies suggest that low melatonin levels may be associated with risk for certain types of cancers. A 2017 study published in Oncotarget states, “Melatonin could be an excellent candidate for the prevention and treatment of several cancers, such as breast cancer, prostate cancer, gastric cancer and colorectal cancer.” To determine this hormone’s effectiveness at stopping tumor growth, in 2014 one group of researchers evaluated its actions on the growth of breast tumors in vitro (using human cancer cells) and in vivo (using mice). The researchers found that melatonin may inhibit tumor growth and cell production, as well as block the formation of new blood vessels in estrogen receptor-negative breast cancer models. Another study looked at women who were taking the chemotherapy drug tamoxifen for breast cancer but not seeing any improvement. With the addition of melatonin to their treatment regimens, researchers found that tumors “modestly” shrank in more than 28 percent of the women. Studies also show that men with prostate cancer have lower melatonin levels than men without the disease. One study published in Oncology Reports aimed to verify whether melatonin might modulate the growth of androgen-dependent prostate cancer cells. The results demonstrated that it can significantly inhibit the proliferation of prostate cancer cells. Combined, these studies and others show melatonin’s great promise as a potential natural treatment for cancer. However, if you have cancer, you should always speak with your doctor before taking any supplements/over-the-counter treatments. 3. Decreases Negative Menopause Symptoms Melatonin supplements have been shown to improve sleep problems experienced during menopause. In a study of perimenopausal and menopausal women ages 42 to 62, within six months of daily supplementation, most of the women reported a general improvement of mood and a significant mitigation of depression. The findings of this study appear to demonstrate that supplementation among perimenopausal and menopausal women can lead to recovery of pituitary and thyroid functions that is more in the direction of a youthful pattern of regulation. This is great news because it shows that this hormone can help to decrease common negative perimenopause symptomsand menopause symptoms, like sleeping problems. 4. Heart Disease Helper Multiple studies suggest that melatonin has heart-protective properties. Specifically, research shows that when it comes to cardiovascular health, it has certain anti-inflammatory and antioxidant effects. It also may help lower blood pressure and cholesterol. Its cardioprotective properties seem to come from its “direct free radical scavenger activity,” according to studies. 5. Fibromyalgia and Chronic Pain Relief Fibromyalgia symptoms include long-term and widespread pain in muscles and connective tissues, without any specific cause. A randomized, placebo-controlled study of 101 patients with fibromyalgia syndrome evaluated melatonin’s effectiveness at reducing symptoms. The study found that patients experienced a significant reduction in their fibromyalgia symptoms when they supplemented either alone or in conjunction with the antidepressant fluoxetine (Prozac). The group who took only melatonin was given a daily dosage of five milligrams while the other group took three milligrams and 2o milligrams of the antidepressant. Other studies suggest that melatonin might be able to help with other chronic painful conditions, like migraine headaches. A 2019 systematic review found that in a number of studies, melatonin reduced headache frequency (attack frequency or number of headache days), duration and intensity significantly. Headache frequency decreased by 33 percent to 83 percent, averaging 51 percent. The reduction of headache duration was 32 percent to 56 percent (average 46 percent), and headache intensity was 33 percent to 78 percent (average 53 percent) among adults involved in the studies that were reviewed. 6. Immune System Strengthener Research shows that melatonin has strong antioxidant effects and may help strengthen the immune system. A 2013 scientific review called melatonin an “immune buffer” because it appears to act as a stimulant in an immunosuppressive condition — plus it also behaves as an anti-inflammatory compound when there’s an intensified immune response, like in the case of acute inflammation. 7. Eases Jet Lag Supplementing with melatonin may be able to help “reset” your sleep and wake cycle when you experience dreaded jet lag. A scientific review of a large number of trials and studies all involving melatonin and treatment of jet lag found evidence that melatonin is “remarkably effective in preventing or reducing jet-lag, and occasional short-term use appears to be safe.” The researchers found that in nine out of 10 trials, when it was taken close to the target bedtime at the destination (10 p.m. to 12 a.m.), there was a decrease in jet lag from crossing five or more time zones. The researchers also observed that daily doses between 0.5 and five milligrams worked similarly well, but subjects did fall asleep faster and sleep better after taking five milligrams compared to 0.5 milligrams. When a dosage above five milligrams was given, it did not produce any better results. Another key conclusion is that the timing is key because if it’s taken too early then it can delay adaptation to the new time zone. The incidence of other side effects from melatonin dosage was found to be low. 8. Better Outcomes for Autism in Children Research has shown that melatonin can help children with developmental issues like autism. A 2011 scientific review published in Developmental Medicine and Child Neurology evaluated 35 studies that had melatonin-related findings involving autism spectrum disorders, including autistic disorder, Asperger’s syndrome, Rett syndrome and other common developmental disorders. After reviewing the numerous studies, researchers concludedthat melatonin supplementation in autism spectrum disorders is linked to better sleep parameters, improved daytime behavior and minimal side effects. 9. May Ease Tinnitus Research suggests that melatonin may serve as a natural tinnitus treatment. Tinnitus is a condition that causes noise or ringing in the ears. The antioxidant properties of melatonin may contribute to its ability to alleviate tinnitus. Researchers at the Ohio State University...

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Infant Sleep Problems Can Signal Mental Disorders in Adolescents

AHA Publisher — Mon, 06 Jul 2020 07:00:39 +0000

University of Birmingham via EurekAlert– Specific sleep problems among babies and very young children can be linked to mental disorders in adolescents, a new study has found. A team at the University of Birmingham’s School of Psychology studied questionnaire data from the Children of the 90s, a UK-based longitudinal study which recruited pregnant mothers of 14,000 babies when it was set up almost three decades ago. They found that young children who routinely woke up frequently during the night and experienced irregular sleep routines were associated with psychotic experiences as adolescents. They also found that children who slept for shorter periods at night and went to bed later, were more likely to be associated with borderline personality disorder (BPD) during their teenage years. Lead researcher, Dr Isabel Morales-Muñoz, explained: “We know from previous research that persistent nightmares in children have been associated with both psychosis and borderline personality disorder. But nightmares do not tell the whole story – we’ve found that, in fact, a number of behavioural sleep problems in childhood can point towards these problems in adolescence.” The researchers examined questionnaire data from more than 7,000 participants reporting on psychotic symptoms in adolescence, and more than 6,000 reporting on BPD symptoms in adolescence. The data analysed is from the Children of the 90s study (also known as the Avon Longitudinal Study of Parents and Children (ALSPAC) birth cohort) which was set up by the University of Bristol. Sleep behaviour among participants was reported by parents when the children were 6, 18 and 30 months, and assessed again at 3.5, 4.8 and 5.8 years old. The results, published in JAMA Psychiatry, show particular associations between infants at 18 months old who tended to wake more frequently at night and who had less regular sleep routines from 6 months old, with psychotic experiences in adolescence. This supports existing evidence that insomnia contributes to psychosis, but suggests that these difficulties may be already present years before psychotic experiences occur. The team also found that children who had less sleep during the night and went to bed later at the age of three-and-a-half years were related to BPD symptoms. These results suggest a specific pathway from toddlers through to adolescents with BPD, which is separate from the pathway linked with psychosis. Finally, the researchers investigated whether the links between infant sleep and mental disorders in teenagers could be mediated by symptoms of depression in children aged 10 years old. They found that depression mediated the links between childhood sleep problems and the onset of psychosis in adolescents, but this mediation was not observed in BPD, suggesting the existence of a direct association between sleep problems and BPD symptoms. Professor Steven Marwaha, senior author on the study, added: “We know that adolescence is a key developmental period to study the onset of many mental disorders, including psychosis or BPD. This is because of particular brain and hormonal changes which occur at this stage. It’s crucial to identify risk factors that might increase the vulnerability of adolescents to the development of these disorders, identify those at high risk, and deliver effective interventions. This study helps us understand this process, and what the targets might be. “Sleep may be one of the most important underlying factors – and it’s one that we can influence with effective, early interventions, so it’s important that we understand these links.” To read the original article click here.

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