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Quercetin: 8 Proven Benefits of This Antioxidant (#1 Is Incredible)

AHA Publisher — Fri, 10 Sep 2021 07:00:41 +0000

Jillian Levy, CHHC via Dr. Axe – Have you ever wondered what makes a “superfood” super? Or what top superfoods like red wine, green tea, kale and blueberries all have in common? The answer is quercetin, a natural compound tied to what all of us seek: better longevity, heart health, endurance, immunity, and more. Quercetin is considered to be the most widely distributed and extensively studied flavonoid, according to a 2018 review. It’s been shown in dozens of studies to have anti-carcinogenic, anti-inflammatory and antiviral activities. In fact, there isn’t much this powerful antioxidant compound can’t do, especially when combined with the health benefits of bromelain, an anti-inflammatory enzyme. All this explains why many experts recommend consuming food sources that contain quercetin regularly. So what are those foods, and how much should you consume? Let’s explore. What Is Quercetin? Quercetin is a type of flavonoid antioxidant that’s found in plant foods, including leafy greens, tomatoes, berries and broccoli. It’s technically considered a “plant pigment,” which is exactly why it’s found in deeply colored, nutrient-packed fruits and vegetables. Considered one of the most abundant antioxidants in the human diet, quercetin plays an important part in fighting free radical damage, the effects of aging and inflammation, according to many studies. While you can get plenty of it from eating a healthy diet, some people also take this compound in concentrated supplement form for even stronger anti-inflammatory effects. What is quercetin used for? According to the Department of Pathology and Diagnostics at the University of Verona in Italy, quercetin glycosides and other flavonoids, (like kaempferol and myricetin) are “anti-viral, anti-microbial, anti-inflammatory and anti-allergic agents.” They have potential to be expressed positively in different cell types in both animals and humans. Flavonoid polyphenols are most beneficial for down-regulating or suppressing inflammatory pathways and functions. Quercetin is considered the most diffused and known nature-derived flavonol there is, showing strong effects on immunity and inflammation caused by leukocytes and other intracellular signals. How It Works Research shows that anti-inflammatory foods containing quercetin can help manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue, and symptoms related to autoimmune disorders like arthritis. How exactly do flavonoids benefit us? It all comes down to high-antioxidant foods‘ ability to be “scavenge free radicals.” As a major bioflavonoid in our diets, quercetin (a type of “polyphenolic antioxidant”) helps slow the aging progress because it lessens the effects of oxidative stress on the body. Oxidative stress takes place in all of us but is increased by things like a poor diet, high levels of stress, a lack of sleep and exposure to chemical toxins. Quercetin plays a role in regulating the immune system’s response to outside stressors through cell signaling pathways called kinases and phosphatases, two types of enzyme and membrane proteins needed for proper cellular function. Benefits 1. Lowers Inflammation Flavonoids, (aka bioflavonoids or bioflavonoide) including quercetin, are important anti-inflammatories because they act as antioxidants, which mean they literally fight the natural process of “oxidation” that takes place over time as we age. Quercetin can help stop damaging particles in the body known as free radicals, which negatively impact how cells work — including damaging cell membranes, changing the way DNA works, increasing cell mutations and causing healthy cells to die. It can also reduce expression of inflammatory genes such as interleukin. Research now shows us that inflammation is the root of most diseases, including heart disease, cancer, cognitive decline, some mental disorders and autoimmune disorders. At this time, practitioners and patients report using quercetin to effectively fight conditions related to inflammation, including: “hardening of the arteries” (atherosclerosis) high cholesterol heart disease and circulation problems insulin resistance and diabetes eye-related disorders, including cataracts allergies, asthma and hay fever stomach ulcers cognitive impairment gout viral infections inflammation of the prostate, bladder and ovaries chronic fatigue syndrome cancer chronic infections of the prostate skin disorders, including dermatitis and hives 2. Fights Allergies Is quercetin an antihistamine? Some consider it to be a natural antihistamine and an anti-inflammatory, possibly making it effective for lowering the effects of seasonal and food allergies, plus asthma and skin reactions. However, most research to date has been conducted on animals and not humans. Histamines are chemicals that are released when the immune system detects an allergy or sensitivity, and they are what account for uncomfortable symptoms we face whenever the body has an allergic reaction. Quercetin can help stabilize the release of histamines from certain immune cells, which results in decreased symptoms like coughs, watery eyes, runny noses, hives, swollen lips or tongue, and indigestion. It’s long been used in ancient Chinese herbal formulas created to block allergies to certain foods (such as peanuts). Studies conducted on mice suggest that it may be equivalent at fighting allergies as some prescription medications, all with little to no side effects. 3. Supports Heart Health Because of its ability to lower inflammation and oxidative stress, quercetin seems to be beneficial for people with heart and blood vessel-related disorders, according to a number of studies. For example, eating lots of deeply colored fruits and veggies that contain flavonoids is linked to a lower risk of cardiovascular disease, and even death, in older adults, among reduced risk for vascular diseases. It’s also been connected to reduced risk for type 2 diabetes and obesity, which have many of the same risk factors as heart disease. Studies done in animal and some human populations show that various types of flavonoids (quercetin, resveratrol and catechins, for example) can help reduce the risk of atherosclerosis, which is a dangerous condition caused by plaque building up within the arteries. Cut-off blood flow in the arteries is one of the primary risk factors for experiencing a heart attack or stroke, which is why cardiac arrest is less likely among people who eat a nutrient-packed diet. Antioxidants also seem to protect the body from experiencing increases in LDL “bad” cholesterol and can help regulate blood pressure levels. Certain studies show that quercetin prevents damage to LDL cholesterol particles, and it seems that people who eat the most flavonoid-rich foods typically have healthier and lower cholesterol levels, plus fewer incidences of hypertension and high blood pressure. In fact, if you’ve ever heard that red wine is good for your heart, that’s because it’s a natural source of quercetin. It’s one of the main active ingredients in red wine extract, which is associated with healthier heart function. 4. Helps Fight Pain Taking quercetin supplements may help lower pain associated with autoimmune conditions such as arthritis, as well as infections, including those of the prostate and respiratory tract. That’s because studies suggest quercetin reduces inflammatory pain. For example, there’s some evidence from several small studies that people experiencing bladder pains from infections (causing an urgent need to urinate, swelling and burning) have fewer symptoms when taking quercetin supplements. Flavonoids are also linked to reduced symptoms of prostatitis (inflammation of the prostate) and rheumatoid arthritis (RA). There’s evidence that when patients with RA switch from eating a “typical Western diet” to one higher in antioxidant-rich foods (like uncooked berries, fruits, vegetables, nuts, roots, seeds and sprouts), they experience less pain and reoccurring symptoms. 5. Might Help Improve Energy and Endurance Quercetin is added to some athletic supplements because it’s believed to help increase athletic performance and endurance, likely because of its positive effects on blood flow. Researchers from the School of Applied Physiology at the Georgia Institute of Technology found that, on average, “quercetin provides a statistically significant benefit in human endurance exercise capacity (VO2 max) and endurance exercise performance).” While improvements were at times small, it makes sense that antioxidants could boost physical performance since they help increase the health of blood vessels, which carry oxygen and nutrients to muscle and joint tissue. Other studies also show that it helps increase immune function and prevents susceptibility to illnesses that can occur when someone trains intensely and experiences exhaustion. One study found evidence that taking 500 milligrams of quercetin twice daily helped protect cyclers from developing exercise-induced respiratory infections following periods of heavy exercise. Because it can boost your energy level, does quercetin affect sleep? For example, is there a link between quercetin and insomnia? One study found evidence that it may alter the sleep-wake cycle partly through activation of GABA receptors. However, insomnia is generally not believed to be a common side effect of taking it in dietary supplement form. 6. Might Help Fight Cancer A Boston University School of Medicine study published in the Journal of Biological Regulators and Homeostatic Agents shows a link between a nutrient-dense diet rich in quercetin plus other antioxidants and a lowered risk of cancer. Quercetin seems to have potential chemo-preventive activity and might have a unique antiproliferative effect on cancerous cells, making it an effective addition to any natural cancer treatment approach. Research shows that this may result from the modulation of either EGFR or estrogen-receptor pathways. Recent studies have found quercetin can help stop the processes involved in cell proliferation and mutation, the growth of tumors, and symptoms related to typical cancer treatments, such as radiation or chemotherapy. At this time, the majority of studies done on quercetin’s effects on cellular functioning have involved animals, so more research is still needed to reveal specific effects on human cancer cells. This is especially true when taken in high doses above the amount someone would get from a healthy diet. 7. Helps Protect Skin Health Capable of blocking “mast cells,” which are immune cells critical in triggering allergic reactions, inflammatory disease and autoimmune disease, researchshows that quercetin helps protect skin from the effects of disorders like dermatitis and photosensitivity. Flavonoids like quercetin block the release of many pro-inflammatory cytokines, such as IL-8 and TNF, which helps stop symptoms related to skin inflammation, even in people who don’t find relief from other conventional treatments or prescriptions. Studies have found that this compound has antioxidant and anti-inflammatory effects that help fight allergic and inflammatory diseases, as well as some prescriptions, when taken in oral supplement form. For example, some people take quercetin for eczema since it can inhibit the secretion of histamine and pro-inflammatory markers. 8. Protects Liver Health Recent research has shown that this antioxidant has protective effects when administered to rats with ethanol-induced acute liver injury. Researchers concluded that “quercetin, by multiple mechanisms interplay, demonstrates hepatoprotective effect on liver-injury induced by alcohol, by increasing ethanol metabolizing enzyme activities, increasing antioxidant system activities against oxidative stress, lowering the expressions of pro-inflammation cytokines.” A 2017 study found evidence indicating that quercetin attenuates liver inflammation and fibrosis in mice through inhibiting macrophages infiltration. Researchers believe it “holds promise as potential therapeutic agent for human fibrotic liver disease”, a condition triggered by liver injury and inflammation. 9. Protects Against Neurological Disorders There’s mounting evidence showing that quercetin offers neuroprotective benefits, due to its ability to defend the brain against oxidative stress and inflammation, leading to potentially less risk for cognitive conditions like Alzheimer’s disease and dementia. A 2018 study concluded that “findings suggest a possible new protective role for dietary flavonoids on alzheimer’s disease (AD).” The study found that administration of quercetin in early-middle stages of AD pathology ameliorates cognitive dysfunction and boosts protection mainly related to increased Aβ clearance and reduced astrogliosis, which is related to destruction of neurons. Related: Berberine: The Plant Alkaloid that Helps Treat Diabetes & Digestive Problems Food Sources What foods have the most quercetin? All types of tasty red, green and purple-pigmented plants come packed with quercetin — for example, red wine, blueberries, apples, red onion and even green tea are some of the best sources. Quercetin is actually believed to be the most abundant flavonoid in the human diet. But the amount found in plant foods can vary a lot depending on where they’re grown, how fresh they are, how they’re prepared and so on. Some of the top sources of quercetin to add to your diet include: Apples Peppers Red wine Dark cherries and berries (blueberries, bilberries, blackberries and others) Tomatoes Cruciferous veggies, including broccoli, cabbage and sprouts Leafy green veggies, including spinach, kale Citrus fruits Cocoa Cranberries Whole grains, including buckwheat Raw...

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The Surprising Benefits of Swimming in Cold Water (+ How to Stay Safe)

AHA Publisher — Fri, 06 Aug 2021 07:00:12 +0000

Jillian Levy, CHHC via Dr. Axe – People living in cooler locations such as Russia, Finland and England have been practicing cold water swimming for hundreds of years. Since the 1800s swimming in cold water has even grown in popularity as a competitive sport and hobby, done without wet suits in the form of quick “polar plunges” and ice water races. There’s even a mile-long swim challenge in freezing water, called Ice Zero, that’s held in places such as Antarctica, Russia and Northern Europe, which to date only 11 brave people have ever completed. You may already know that swimming is linked with benefits including improved endurance and breath control, but what about water temperature? Is it better to swim in cold or warm water? While a heated pool might feel cozier to lounge in, swimming in cold water is associated with some unique health perks — such as a boost in your metabolism and immune function. It’s also described as a “thrill” that can quickly lift your mood and energy if you’re willing to deal with the feeling of shock that can come along entering into ice cold water. Benefits What happens when you swim in freezing water? Are the benefits akin to taking a cold shower? As a form of aerobic exercise, swim workouts in general offer benefits for your heart, lungs, immune system and more. Swimming is considered one of the most ideal forms of exercise for people with injuries and who are older, since it’s not a weight-bearing activity. When you add cold water to the swimming equation you also experience a boost in cellular health and even your metabolism. Cold water winter swimming is overall thought to be more difficult than regular temperature swimming and has the added potential to increase body tolerance to stressors. Here’s more about what cold exposure does to your body and some of the potential benefits of swimming in cold water: 1. Gives Your Metabolism a Boost Exposure to cold water reduces your deep body temperature. This acts as a stimulus for your metabolism and serves as an adaptive process. When your temperature drops, your body reacts by shivering to generate more heat, via involuntary contraction of muscles. Your heart also pumps blood faster to boost your circulation, and in general your body works harder on a cellular level to maintain homeostasis and prevent hypothermia. All of this uses energy in the process. As such, it can actually increase your metabolic rate (although it’s likely not enough to cause weight or fat loss on its own). 2. Releases Endorphins Even though it can be nerve-racking to enter into freezing water, most find that it’s an instant mood-booster once they work up the courage to do it. Not only is swimming in cold water a form of aerobic exercise that can help fight stress, anxiety and depression, but it also releases endorphins (“feel good hormones”) because it’s a form of pain. As the International Ice Swimming Association explains, “Cold water swimming brings us close to the pain barrier.” Our bodies produce endorphins when we face pain as a way of helping us cope and respond. Many cold water swimmers find that after exiting the water they feel calmer and more positive. Some also feel that it helps manage chronic pain, such as nerve damage, neck pain and shoulder pain that may be tied to inflammation. Additionally, cold exposure is linked to reduce fatigue and enhanced recovery from exercise (a type of positive “stressor”). Another potential perk of swimming in freezing water is the social aspect if you choose to do it with a team or group of friends. For example, it’s becoming more popular in communities where the temperature is cold to host “polar plunges” in the winter time, such as for charities and other causes. 3. Promotes a Strong Immune System Cold water causes an increase in the amount of white blood cells produced by the immune system. It does this to help defend against potential threats, and in the process it can enhance protection against getting sick. Freezing water swimming also seems to have anti-inflammatory effects. That can help explain its supposed pain-killing effects. 4. Supports Cardiovascular Health Swimming offers many benefits for the whole cardiovascular system, including the heart itself, the veins, arteries and capillaries. When swimming in cold water, blood moves to the surface of your skin and to your extremities to help keep you warm. In the process you experience improved circulation and support for healthy blood pressure. 5. May Aid Hormone Production Some research suggests that another benefit of swimming in cold water is support for hormone balance and production, including a boost in estrogenand testosterone production, which contributes to fertility and a healthy libido. Higher production of these reproductive hormones is also linked with other positive effects, such as an easier time building muscle, more confidence and self-esteem, enhanced mood, and more energy. Risks and Side Effects What water temperature is too cold to swim in? You want to avoid swimming in freezing water that is below 50 degrees Fahrenheit (or 10 degrees Celsius). Lower temperatures can cause complications including numbness, pain and feelings of shock. Can you get hypothermia from swimming in cold water? Your extremities, such as the hands and feet, are most susceptible to developing hypothermia when you’re swimming in freezing water, so monitor how they look and feel. People who are inexperienced at swimming in cold temps, as well as older adults, are most likely to experience hypothermia and other side effects. That’s because repeated exposure to very cold water helps us adapt to the cold over time, so people who practice cold water swimming can become more resistant to hypothermia. The body goes through a metabolic adaptive response (hypothermic-insulatative adaptation) that helps increase internal heat production more easily once someone is accustomed to the cold. For most people signs of hypothermia usually set in after 15 to 30 minutes in freezing water. Look out for these signs and other side effects due to cold exposure, including: pain numbness purple/redness of the skin mental confusion slurred speech poor movement coordination Swimmers in this state should remove themselves from cold water immediately, take off wet clothes and be wrapped in dry, warm clothes and blankets to prevent complications. Is swimming in cold water bad for your heart? Cold water causes a shock response. This usually includes an initial gasp, rapid breathing and increased heart rate and blood pressure. Swimmers can habituate to this response with practice, but at first it can be risky for someone with a history of heart problems. Those who are risk for heart-related side effects should start swimming in the cold slowly to give themselves a chance to adapt, such as doing five or six three-minute immersions where the whole body (not the head) are immersed in cold water. How to Stay Safe How long can you swim in freezing water? It really depends on how adapted to the cold you are, along with how cold the water is. The Outdoor Swimmer website tells us that it’s a good idea to monitor how much time you spend in the water and also to train in progressively chillier waters. If the water is very cold, consider staying in it for only several minutes or even just one to two minutes. When you first begin to practice freezing water swimming, try doing so in short increments repeatedly. According to one avid cold water swimmer, “The general rule is that you can spend 1 minute per degree of water temperature [Celsius] in the water — obviously, you need to listen to your body too.” This mean that it’s generally safe to spend about 10 minutes in water that is 50°F (or 10°C). To obtain the most benefits from swimming in cold water without risking complications, here are some tips: Give your body time to acclimate. Ideally start swimming when the water temps aren’t too cold yet, and then continue doing so as the temperature keeps dropping over the course of weeks and months. Enter the water slowly. Do not dive or jump in unless you are used to the cold water, since this can cause a shock reaction that can make it hard to breathe. Keep moving and swimming to help generate heat. Wear the right gear, which can help preserve body heat. Try a swimming hat, neoprene gloves, booties, balaclava or a wetsuit. Warm up afterward. Remove wet clothes as soon as possible. Dress in dry, warm clothes, including a hat, gloves and thick socks. Drink something warm, such as warm water or tea. Don’t take a hot shower right away. It can be too shocking. Wait about an hour to shower so your core temperature can normalize first. Don’t worry about shivering — this is a natural adaptive strategy that helps you rewarm and return to balance. Conclusion Is it safe to swim in freezing water? As long as you acclimate slowly and monitor how much time you spend in the water, swimming in freezing water benefits can include support for your immune system, metabolism, mood, heart and more. Ice cold water decreases your body temperature. This makes your body work harder to maintain homeostasis, using energy in the process. It kicks off an adaptive process that can increase your metabolic rate, releases endorphins and help boost production of white blood cells. To prevent hypothermia and other side effects, aim to swim in water between that’s around 50°F (or 10°C). Spend about one minute in the water for every degree Celsius that the water temp is. To read the original article click here. For more articles from Dr. Axe click here.

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