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Little-Known Berry Shows Promise for Eye Health and Beyond

The AHA! Team — Mon, 07 Oct 2024 08:17:29 +0000

Patrick Tims via NaturalHealth365 – Nestled in the forests of Europe and North America lies a tiny berry with outsized health benefits. The bilberry, a close cousin of the blueberry, is emerging as a nutritional powerhouse that could revolutionize our approach to wellness and disease prevention. Often overlooked in favor of more common foods, this small, dark fruit packs a powerful punch when it comes to health benefits. Recent studies have uncovered a treasure trove of potential advantages, from boosting metabolism to safeguarding vision and even combating chronic diseases. Promising research: Bilberry extract and fish oil for severe dry eye relief This study investigated the effects of a dietary supplement containing bilberry extract and fish oil on severe dry eye symptoms. The research involved 24 subjects with severe dry eye symptoms, split evenly into intervention and control groups. The intervention group took a daily supplement containing 600 mg bilberry extract and 240 mg DHA-refined fish oil for 3 months, while the control group did not take any supplements. The study used several measurements to assess eye health: The Ocular Surface Disease Index (OSDI) score: A questionnaire that measures how much discomfort a person experiences from dry eyes. Non-invasive tear break-up time (NITBUT): A test that shows how quickly the tear film on the eye’s surface starts to break up, indicating how stable and effective the tears are. Phenol red thread test (PRT): A simple way to measure how much moisture the eye produces. Percentage of meibomian gland openings: This checks the health of glands that produce oils essential for preventing tear evaporation. These tests together provide a comprehensive picture of eye health and the severity of dry eye symptoms. After 3 months, the intervention group showed improvements in all outcome measures. Compared to the control group, there were significant improvements in OSDI score, NITBUT, and PRT. Notably, these improvements were consistent across different age groups, including both younger adults and middle-aged participants. The study suggests that dietary supplementation with bilberry extract and fish oil may improve both signs and symptoms of severe dry eyes, regardless of age. From eye health to cancer prevention The benefits of bilberries extend far beyond eye health. Emerging research indicates that these potent berries may play a role in supporting overall cardiovascular health. Some studies have shown that bilberry consumption may help decrease cholesterol levels, particularly LDL cholesterol, while increasing HDL cholesterol. This effect, combined with the berries’ potential to improve blood vessel function, makes them a promising natural ally in the fight against heart disease. Furthermore, bilberries show promise in blood sugar management, making them of particular interest to those at risk of or living with diabetes. The berries appear to have a positive effect on insulin sensitivity and glucose metabolism, potentially helping to regulate blood sugar levels and reduce the risk of type 2 diabetes. Bilberries’ anti-inflammatory properties also make them a subject of interest in cognitive health research. Some scientists believe that regular consumption of these berries might help protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer’s, though more research is needed in this area. As if these benefits weren’t enough, bilberries are also being studied for their potential anti-cancer properties. The high levels of antioxidants in these berries may help protect cells from damage that can lead to cancer, and some laboratory studies have shown promising results in inhibiting the growth of cancer cells. While more research is needed to fully understand the extent of bilberries’ health benefits, the existing evidence paints a picture of a truly remarkable fruit. From supporting eye health to potentially fighting chronic diseases, these tiny berries pack a powerful punch when it comes to promoting overall wellness. As research continues, it’s likely that we’ll uncover even more reasons to add this superfruit to our diets. Harness the power of bilberries in your diet Incorporating bilberries into your diet can be both easy and delicious: Brew bilberry tea for a traditional remedy Add fresh or frozen bilberries to smoothies Consume bilberry extract supplements Enjoy handfuls of whole bilberries as a snack Whether you opt for fresh berries, supplements, or extracts, adding bilberries to your diet could be a simple yet powerful step towards better health. As always, consult with a holistic healthcare professional before starting any new supplement routine, especially if you have existing health conditions or are taking medications. Sources for this article include: NIH.gov NIH.gov Lifeextension.com To read the original article click here.

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Urgent: 25% of Pregnant Women Risk Omega-3 Deficiency

The AHA! Team — Mon, 06 May 2024 18:02:57 +0000

Stephanie Woods via NaturalHealth365 – Omega-3 fatty acids are vital to a healthy diet and provide many benefits, including brain and heart health. However, a recent study says pregnant women may not get enough omega-3 from their diet or supplements. Getting enough omega-3 during pregnancy can help prevent preterm birth and promote neurodevelopment and overall health of the baby. This gives babies a good, healthy start in life, but almost a quarter of the study participants reported that they did not eat any fish or take any omega-3 supplements during their pregnancy. Research reveals omega-3 deficiency common among expectant mothers A recent study, led by researchers at the Harvard Pilgrim Health Care Institute and published on February 27, 2024, sheds light on omega-3 deficiency in pregnant women. Drawing data from the Environmental Influences on Child Health Outcomes (ECHO) program, the study examined the dietary habits of 10,800 pregnant women regarding fish consumption and supplement intake from 12,646 expectant mothers. After carefully examining the data, the study reveals a concerning reality: many pregnant women are at significant risk of omega-3 deficiency. 25% of pregnant women lack omega-3-rich fish consumption The study’s findings showed that almost a quarter (25%) of the participants reported not consuming any fish or consuming fish less than once a month during their pregnancy. It also showed that just 16% of the women reported taking omega-3 supplements. The findings also showed that women who consumed less fish were also less likely to use omega-3 supplements. This put that group at an even greater risk of not getting sufficient omega-3 fatty acids during pregnancy. Potential risks of omega-3 deficiency during pregnancy There are several risks that an omega-3 deficiency can cause in infants and fetuses. Omega-3 is vital not only for a child’s neurodevelopment after birth but also for fetal brain development. Omega-3 deficiency during pregnancy has been linked to lower behavior and developmental scores. There are also benefits for the pregnant mother. Omega-3 intake during pregnancy has also been linked to regulating inflammation, preventing heart disease, and preventing mood disorders. It can also be beneficial for many medical conditions, such as IBS, cancer, and rheumatoid arthritis. In short, omega-3 intake during pregnancy can benefit both mother and baby. How to make sure you get enough omega-3 While there isn’t a set daily recommended intake for omega-3, guidelines for alpha-linolenic acid (ALA), a type of omega-3 fatty acid, offer insight into suggested amounts: Pregnant women: 1.4 g Breastfeeding women: 1.3 g Children: Birth to 12 months: 0.5 g 1-3 years: 0.7 g 4-8 years: 0.9 g Boys 9-13 years: 1.2 g Girls 9-13 years: 1.0 g Teens: Boys 14-18 years: 1.6 g Girls 14-18 years: 1.1 g Incorporating omega-3 fatty acids into your diet can be achieved through supplements or by consuming foods rich in omega-3s daily, such as: Cold water, fatty fish like mackerel, salmon, herring, and sardines Nuts and seeds such as chia seeds, flaxseed, and walnuts Plant oils like, flaxseed oil Whole foods like organic milk, pasture raised eggs and raw yogurt Bottom line: prioritizing good prenatal care alongside a wholesome diet can benefit both the baby’s and the mother’s health. Fortunately, incorporating enough omega-3 into your diet is relatively straightforward. Take action now – your baby is counting on you. Sources for this article include: Cambridge.org Sciencedaily.com NIH.gov Americanpregnancy.org NIH.gov To read the original article click here.

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Fewer Migraines From More Fish Oil and Less Vegetable Oil, Study Reveals

AHA Publisher — Tue, 07 Sep 2021 07:00:02 +0000

Lori Alton via NaturalHealth365 – If you are one of the millions of Americans who suffer from migraine headaches, you know that the pain can be relentless – persisting for hours and even days. Unfortunately, these disabling headaches are far from rare. According to the Centers for Disease Control and Prevention (CDC), research from 2018 showed that over 15 percent of all American adults reported having a migraine within the past three months. While Western medicine attempts to address migraines with pharmaceutical drugs – including addictive opioids and toxic NSAID medications – new research published in the medical journal The BMJ shows a simple dietary intervention may reduce the frequency and severity of attacks. To discover how “tweaking” your diet may help tame migraine headaches, read on. Ladies, Beware: Women Suffer Migraine Headaches Twice as Often as Men Do Migraine headaches are usually characterized by throbbing, pulsing pain, limited to only one side of the head. In addition, nausea, vomiting, and extreme sensitivity to light and sound can occur, along with visual disturbances such as flashes of light and blind spots. Migraines can last anywhere from 4 to 72 hours and can strike at unpredictable intervals. Some patients report rare, isolated attacks, while others suffer multiple headaches a month. Studies show that women are almost twice as likely to experience migraines than men, disproportionately affecting younger women. In fact, one of the benefits of senior citizenship is that the frequency of migraines seems to take a nosedive as we age. According to the CDC, one-fourth of women between 18 and 44 reported a severe headache within three months – a rate that plummets to only 7.6 percent of women aged 75 and over. Older men also fared better than younger, with 12.3 percent of men 18 to 44 reporting headaches, compared to a mere 4 percent in men 75 and older. Still, despite the measure of relief some patients gain in their “golden years,” migraine headaches remain a painful ordeal for many. “Double-Edged Sword” – Balance of Polyunsaturated Fatty Acids Affects Pain and Inflammation The research investigated the effects of two types of polyunsaturated fatty acids – omega-3s, found in cold-water fish in the form of EPA and DHA – and omega-6s, found in vegetable oils, nuts and seeds. Omega-3s are believed to be strongly anti-inflammatory, while omega-6s can be pro-inflammatory. Does this mean that omega-6 fatty acids are “bad?” Not necessarily. After all, a certain amount of inflammation is needed by the body to fight injury and infection. But, dietary intake of the two fats must be balanced, with most natural health experts advising an “omega-3 to omega-6 ratio” of 1:4. Unfortunately, the Standard American Diet (aptly abbreviated as SAD!) tends to be top-heavy with omega-6 oils (thanks to soybean oil in many commercial foods) while potentially low in omega-3s. The effect of this unhealthy way of eating? Systemic chronic inflammation – which not only can trigger migraines but lies at the root of many degenerative diseases. The new study showcases the benefits of properly balancing this pair of essential fatty acids. BIG NEWS: Research Highlights Hope for Migraine Sufferers The study – conducted by researchers from the National Institute on Aging, the National Institutes of Health, and the University of North Carolina at Chapel Hill – involved 182 frequent migraine sufferers experiencing 5 to 20 headaches a month. One group of participants received a diet with increased omega-3s (EPA and DHA in the amount of 1.5 grams a day), while a second group received a diet with increased omega-3s along with decreased amounts of linoleic acid (a common omega-6). By comparison, the control group was given a diet that featured a higher ratio of omega-6s to omega-3s. The results helped to confirm what natural health experts have long maintained about the power of proper nutrition to mitigate inflammation. An impressive finding is that the diet higher in omega-3s reduced total daily “headache hours” by up to 40 percent. And, when the diet was higher in omega-3s and lower in omega-6s, the number of “migraine days” in a month were decreased by four – also a significant improvement. In addition, the greatest decrease in severity and frequency occurred with the combination diet. Study leader Christopher Ramsden, MD, noted that this was the first moderate-sized controlled trial showing that targeted changes in the diet can decrease physical pain. The key to the dietary intervention’s success seems to revolve around oxylipins, natural fatty acid-derived compounds that influence pain and inflammation. While omega-3s help produce oxylipins that reduce inflammation and pain, omega-6s appear to create oxylipins that worsen pain and provoke migraines. Experts Concur on the Importance of Anti-Inflammatory Omega-3s Other noted headache experts are “on board” with the study’s findings and acting on them. For example, Rebecca Burch, MD, a physician with the Graham Headache Center at the Brigham and Women’s Hospital in Boston, MA., declares, “(The study) results support recommending a high-omega-3 diet to patients in clinical practice.” For a better balance of polyunsaturated fats in your diet, seek to avoid processed seed and vegetable oils that are high in omega-6s (as well as the processed foods that contain them). Instead, olive, palm, and coconut oils – along with grass-fed butter – are a wiser choice. To boost beneficial omega-3 fatty acids, experts advise eating two servings of cold-water fatty fish – such as wild-caught salmon or sardines – a week. Pastured-raised eggs can also help provide omega-3s. Ramping up omega-3s while decreasing omega-6s is an intriguing natural intervention that shows promise in helping to manage painful headaches and bring much-needed relief to migraine sufferers. Sources for this article include: ScienceDaily.com Medscape.com CDC.gov CDC.gov To read the original article click here.

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People With a Higher Omega-3 Index Lived Longer Than Others, Study Shows

AHA Publisher — Mon, 26 Apr 2021 07:00:02 +0000

Fatty Acid Research Institute (FARI) via News-Medical Net – A new research paper examining the relationship between the Omega-3 Index and risk for death from any and all causes has been published in Nature Communications. It showed that those people with higher omega-3 EPA and DHA blood levels (i.e., Omega-3 Index) lived longer than those with lower levels. In other words, those people who died with relatively low omega-3 levels died prematurely, i.e., all else being equal, they might have lived longer had their levels been higher. Numerous studies have investigated the link between omega-3s and diseases affecting the heart, brain, eyes and joints, but few studies have examined their possible effects on lifespan. In Japan, omega-3 intakes and blood levels are higher than most other countries in the world AND they happen to live longer than most. Coincidence? Possibly, or maybe a high Omega-3 Index is part of the explanation. Studies reporting estimated dietary fish or omega-3 intake have reported benefits on risk for death from all causes, but “diet record” studies carry little weight because of the imprecision in getting at true EPA and DHA intakes. Studies using biomarkers – i.e., blood levels – of omega-3 are much more believable because the “exposure” variable is objective. This new paper is from the FORCE – Fatty Acids & Outcomes Research – Consortium. FORCE is comprised of researchers around the world that have gathered data on blood fatty acid levels in large groups of study subjects (or cohorts) and have followed those individuals over many years to determine what diseases they develop. These data are then pooled to get a clearer picture of these relationships than a single cohort can provide. The current study focused on omega-3 levels and the risk for death during the follow-up period, and it is the largest study yet to do so. Specifically, this report is a prospective analysis of pooled data from 17 separate cohorts from around the world, including 42,466 people followed for 16 years on average during which time 15,720 people died. When FORCE researchers examined the risk for death from any cause, the people who had the highest EPA+DHA levels (i.e., at the 90th percentile) had a statistically significant, 13% lower risk for death than people with EPA+DHA levels in the 10th percentile. When they looked at three major causes of death – cardiovascular disease, cancer and all other causes combined – they found statistically significant risk reductions (again comparing the 90th vs 10th percentile) of 15%, 11%, and 13%, respectively. The range between the 10th and 90th percentile for EPA+DHA was (in terms of red blood cell membrane omega-3 levels, i.e., the Omega-3 Index) about 3.5% to 7.6%. From other research, an optimal Omega-3 Index is 8% or higher. In the new paper, the authors noted that these findings suggest that omega-3 fatty acids may beneficially affect overall health and thus slow the aging process, and that they are not just good for heart disease. “Since all of these analyses were statistically adjusted for multiple personal and medical factors (i.e., age, sex, weight, smoking, diabetes, blood pressure, etc., plus blood omega-6 fatty acid levels), we believe that these are the strongest data published to date supporting the view that over the long-term, having higher blood omega-3 levels can help maintain better overall health.” (Dr. Bill Harris, Founder of the Fatty Acid Research Institute (FARI), and Lead Author) Dr. Harris co-developed the Omega-3 Index 17 years ago as an objective measure of the body’s omega-3 status. Measuring omega-3s in red blood cell membranes offers an accurate picture of one’s overall omega-3 intake during the last four to six months. To date, the Omega-3 Index has been featured in more than 200 research studies. “This comprehensive look at observational studies of circulating omega-3 fatty acids indicates that the long chain omega-3s EPA, DPA, and DHA, usually obtained from seafood, are strongly associated with all-cause mortality, while levels of the plant omega-3 alpha-linolenic acid (ALA) are less so,” said Tom Brenna, PhD, Professor of Pediatrics, Human Nutrition, and Chemistry, Dell Medical School of the University of Texas at Austin. To read the original article click here.

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12 Targeted Nutritional Strategies for Chronic Obstructive Pulmonary Disease

AHA Publisher — Mon, 24 Aug 2020 07:00:11 +0000

Lori Alton via NaturalHealth365 – The U.S. Centers for Disease Control and Prevention (CDC) reports that over 16 million Americans are currently living with chronic obstructive pulmonary disease (COPD), a debilitating condition characterized by difficulty breathing and blocked airflow to the lungs. While Western medicine may attempt to treat COPD with drugs such as bronchodilators and corticosteroids, these can feature toxic side effects that can include osteoporosis, pneumonia and even premature death. Fortunately, natural solutions do exist! Scientific research has shown that certain foods and supplements can markedly improve lung function and help alleviate COPD. Let’s take a look at twelve of the most promising nutritional strategies. Inflammation and Oxidative Stress Are the Twin Engines Driving Chronic Obstructive Pulmonary Disease Chronic obstructive pulmonary disease encompasses two primary conditions: emphysema (damage to the tiny air sacs in the lungs that allow for oxygen exchange) and chronic bronchitis due to inflamed airways. As the disease develops, narrowing and scarring of the airway may occur. Common COPD symptoms include shortness of breath, persistent cough, wheezing and the production of sputum. Oxidative stress, in which harmful free radicals lead to cell and tissue damage, is a major factor in COPD. Inflammation – the presence in the lungs of inflammatory cells such as eosinophils -also plays a role. Cigarette smoking, which accounts for 75 percent of cases, is the primary cause of COPD. Exposure to other irritants and fumes – such as coal and woodsmoke – can also play a role. The following nutrients have been shown to help alleviate COPD. Of course, you should consult your experienced integrative doctor before adding any to your daily health routine. Turn to N-Acetylcysteine (NAC) for Natural COPD Relief NAC, a supplement derived from the amino acid cysteine, has been credited by researchers with the ability to dissolve mucous, quell coughs and counteract oxidative stress. Extensive studies have shown that NAC improves symptoms and helps slow declines in lung function. In one influential study, people with moderate-to-severe COPD who were given 1,200 mg a day of NAC improved their performance on post-exercise lung function tests. But, remember: If you have an organ transplant, stomach ulcer or take any medication like, nitroglycerin – talk to your doctor (and pharmacist) before taking NAC. Go with Glutathione for Improved Respiratory Function Glutathione, a natural chemical produced in the liver, plays a vital role in boosting the immune system and neutralizing environmental toxins. Plus, its extraordinary antioxidant powers can help it combat COPD. Glutathione is found in high concentrations in lung epithelial lining fluid and can help improve lung function and reduce inflammation. You can ramp up your dietary intake of glutathione with fresh avocados, asparagus, cucumbers and tomatoes. Eating cruciferous vegetables, such as spinach and cauliflower, also spurs production of glutathione. Natural healers typically advise glutathione in dosages of 500 to 1,000 mg a day. For maximum benefit, opt for a liposomal formulation – and take it with vitamin C. Good News: Studies Suggest CoQ10 Improves Chronic Obstructive Pulmonary Disease A vitamin-like nutrient that is needed for muscle growth and repair, coenzyme Q10 can play an important role in reversing damage to the smooth muscle cells of the airway. One influential clinical study showed that CoQ10 had favorable effects on muscular energy metabolism in patients with COPD. Good dietary sources include grass-fed beef liver, poultry, cold-water fatty fish, spinach and broccoli. Don’t Forget Fish Oil Fish oil is rich in EPA and DHA, a pair of fatty acids hailed for their anti-inflammatory effects. Peer-reviewed clinical studies have shown that these beneficial compounds reduce shortness of breath and inflammatory markers in COPD patients. Natural health experts typically advise dosages of 1,000 to 1,200 mg a day. Research Supports the Value of Resveratrol Resveratrol, a flavonoid found in grapes, peanuts, cocoa and blueberries, has piqued researchers’ interest for its potent anti-inflammatory and antioxidant effects. In a just-published review appearing in Current Opinion in Clinical Nutrition and Metabolic Care, the authors noted that resveratrol decreases inflammation and oxidative stress in the lung – and called it a “promising candidate” for decreasing lung injury from COPD. Utilize the Disease-Fighting Power of Zinc Zinc, an essential trace mineral, is believed to protect the health and function of respiratory cells during lung inflammation or injury. In a study published in Respiratory Medicine, researchers measured the effect of zinc picolinate on volunteers with chronic obstructive pulmonary disease. The team concluded that zinc supplementation could have favorable effects on the antioxidant capacity of COPD patients. Significantly, researchers report that zinc deficiencies are linked with increased risk of both cystic fibrosis and COPD. Good sources of zinc include oysters, grass-fed beef, poultry and pumpkin seeds. Boswellia Serrata – an Ancient Herbal Remedy Earns Scientific Credibility Also known as Indian frankincense, boswellia has been utilized by herbalists for centuries to treat respiratory problems. Animal studies have shown that boswellic acids from frankincense help to block the production of pro-inflammatory chemicals, alleviate airway dysfunction and prevent the progression of experimentally induced lung fibrosis (scarring). These encouraging COPD-fighting results have been reinforced by human studies. One clinical study showed that boswellia caused substantial improvement in COPD by specifically inhibiting human leukocyte elastase (an enzyme which triggers emphysema and chronic bronchitis). Boswellia may be recommended in dosages of 300 to 500 mg, two to three times a day. Quercetin Helps Put the Brakes on Inflammation Quercetin, an antioxidant flavonoid found in fruits and vegetables, has been shown to significantly decrease lung inflammation. And, researchers found in one preclinical trial that it helped to prevent COPD from progressing. You can increase dietary intake of quercetin with apples, onions, grapes and green tea. Vitamin D – the “Sunshine Vitamin” – Benefits Lung Function Vitamin D, which is produced in the skin in response to sunlight, has been shown to help regulate airway contraction. Studies have revealed that having low levels of vitamin D raises the risk of COPD – while high-dose vitamin D supplementation has been shown to improve muscle strength and exercise capacity in COPD patients. Natural health experts advise getting 20 minutes of direct sunlight several times a week to ensure sufficient vitamin D levels. You can also boost dietary intake with cold-water fatty fish, cage-free eggs, mushrooms and almonds. While individual needs can vary, integrative doctors typically recommend between 5,000 and 8,000 IU of vitamin D a day. Supplementation is particularly important if you’re deficient. (below 30 ng/mL) Address COPD with Antioxidant Vitamin C Vitamin C, also known as ascorbic acid, has potent antioxidant, antihistamine and anti-inflammatory effects that make it useful in treating COPD. In fact, studies have shown that people with low levels of vitamin C have an increased risk of COPD. In a 2016 review, the authors noted that dietary vitamin C can lower oxidative stress and restore the proliferation of alveolar cells in the lungs. Good sources include citrus fruits, red bell peppers, broccoli and strawberries. Many integrative doctors recommend supplementation, with liposomal formulations of vitamin C considered the most bioavailable. Enlist Vitamin E to Help Prevent COPD Like vitamin C, vitamin E can help reduce the odds of developing COPD. In a ten-year population-based trial of over 38,000 women, the scientists concluded that taking 600 IU of vitamin E a day significantly reduced the risk of lung disease. You can ramp up your intake of vitamin E with sunflower seeds, almonds, spinach and wheat germ oil. Scientific Review: Proper Nutrition Linked With Milder COPD Symptoms Overall, a healthy diet is associated with lower risk of COPD – along with better outcomes for those who develop the disease. In research published in European Respiratory Review, the authors noted an association between fruit intake and significantly improved pulmonary function. Antioxidant-rich fruits (along with vegetables, nuts and seeds) are a virtual treasure trove of micronutrients and flavonoids that are particularly helpful to COPD – including the aforementioned quercetin, zinc and vitamins A, C and E. And, cruciferous vegetables like Brussels sprouts, arugula and broccoli not only trigger production of beneficial glutathione – but also contain sulforaphane, an anti-inflammatory plant compound that may help enhance the therapeutic effects of COPD medications. If you are living with COPD, you may find that the twelve natural strategies listed above really can help you to “breathe easier.” Sources for this article: CDC.gov, LifeExtension.com, LungInstitute.com, NIH.gov, NIH.gov, Chiroeco.com, ScienceDirect.com To read the original article click here. For more articles from NaturalHealth365 click here.

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9 Supplements for Optimal Blood Pressure Management

AHA Publisher — Sun, 16 Aug 2020 07:00:32 +0000

Lori Alton via NaturalHealth365 – Half of all Americans over 60 suffer from high blood pressure (hypertension), a major risk factor for heart disease, stroke and kidney failure. In fact, research shows that even small increases in blood pressure increase the danger, with every 20/10 mmHg rise over optimal levels (115/75 mmHg) causing heart disease risk to double! And, while conventionally-trained physicians tend to prescribe drugs to reduce blood pressure, these medications can produce toxic side effects. Fortunately, a variety of vitamins and nutrients can significantly reduce blood pressure. To discover the top 9 natural supplements for blood pressure control, keep reading. Vitamin D: The “Sunshine Vitamin” Shines in its Ability to Help You to Stay Healthy Vitamin D supplementation has been shown in studies to reduce blood pressure in people with hypertension. Experts say that this important fat-soluble nutrient helps to suppress a blood pressure hormone known as renin. Unsurprisingly, vitamin D deficiency (blood levels under 20 ng/mL of 25-hydroxyvitamin D3) raises the risk of high blood pressure. To avoid deficiency, natural health experts recommend getting at least 20 minutes of direct sunlight two or three times a week. You can also boost dietary levels with cold water (wild caught) salmon, organic mushrooms or pasture-raised eggs. However, to achieve “optimal levels,” your integrative healthcare provider may recommend supplementation. Although individual needs can vary depending on gender, body mass, age, state of health and climate, some natural health experts maintain that most people need about 5,000 – 8,000 IU per day, to correct deficiencies in vitamin D. The “Mighty Mineral” Magnesium: A Great Way to Improve Your Cardiovascular Health Magnesium, an essential mineral, is vital for regulating heart rhythm and blood pressure – and is particularly beneficial for people with cardiovascular disease. In one study involving patients with advanced heart disease, magnesium supplementation caused a 9 mmHg drop in systolic blood pressure. The systolic, or top measurement, records the pressure during heartbeats, while the diastolic reveals blood pressure between beats. For people who are low in magnesium in the first place, supplementation can have even more dramatic effects on blood pressure. In one study of low-magnesium patients, supplementation with 450 mg of elemental magnesium a day dropped systolic levels a whopping 20.4 mmHg. Can Fish Oil Help to Relax the Arteries? Extensive studies have shown that fish oil – which is rich in omega-3 fatty acids such as EPA and DHA – promotes the relaxation of arteries while reducing arterial inflammation. The result? This natural supplement can cause modest (but still meaningful) reductions in blood pressure. To lower blood pressure, natural healers typically advise between 1,000 and 2,000 mg of fish oil a day. Just be sure to use a quality source of fish oil to avoid toxicity concerns. CoQ10 Is Widely Known as a “Winner” When it Comes to Maintaining a Healthy Cardiovascular System A vitamin-like nutrient that is essential for heart health, coenzyme Q10 is a potent antioxidant that can promote healthy blood pressure. Extensive research has shown that doses between 30 mg and 360 mg a day of CoQ10 can drop the systolic reading by as much as 16.6 mmHg. And, not only can CoQ10 lower blood pressure, but it can help reverse resultant damage by decreasing abnormal thickening of the heart muscle. By the way, if you take a statin drug to lower cholesterol, natural health experts strongly advise supplementing with C0Q10. Typical dosages range from 200 to 300 mg a day. Beat High Blood Pressure with Beet Juice At first glance, this brilliantly colored scarlet liquid might resemble the sort of sugary, artificial, chemical-laden drink that those with high blood pressure should avoid. But there is nothing artificial about beet juice, especially as it relates to its ability to decrease blood pressure. Beets are rich in inorganic nitrate, as well as antioxidant and anti-inflammatory compounds called betalains. Both may help you get high blood pressure under control. In an important 2015 study, researchers found that a cup of beet juice a day for four weeks lowered blood pressure in people with hypertension, causing improvement within hours of consumption. Get Extra Helps from Anthocyanins Anthocyanins, flavonoids found in intensely colored fruits such as blueberries and blackberries, inhibit production of blood pressure-raising ACE (angiotensin-converting enzyme) while increasing production of beneficial nitric oxide. One study found that two servings of anthocyanin-rich berries a day caused significant drops in systolic blood pressure – along with a rise in beneficial HDL cholesterol. As a side note: if fresh berries are inconvenient or pricey, no worries. Powdered berry extracts can give you similar health benefits. Mellow Out With Melatonin: A Natural Sleep Aid Promotes Better Blood Pressure Control at Night Melatonin, the “sleep hormone,” is often taken to promote restful, natural slumber. It can also do double duty by lowering harmful blood pressure “spikes” that can occur during sleep. In a study published in the American Journal of Hypertension, the team found that nocturnal hypertension has been associated with increased risk for cardiovascular events. In fact, several studies have shown that 2 mg of melatonin, taken before bedtime, can significantly lower blood pressure during sleep. Don’t Forget the Value of Cinnamon To access this blood pressure-lowering natural nutrient, you need look no farther than your spice rack. Cinnamon is high in cinnamaldehyde, an antioxidant compound that is being researched for its ability to decrease both blood pressure and blood sugar. In a 2013 systematic review published in Nutrition, the authors referenced the “notable” blood pressure-lowering effect of cinnamon on diabetic and prediabetic patients. By the way, the amounts used in studies have ranged from a fraction of a teaspoon to two teaspoons a day. Cinnamon is generally regarded as safe when taken in amounts typically added to food, so go ahead and sprinkle this tasty spice over organic oatmeal or use it to add a little “zip” to your favorite smoothie. Discover the Healing Power of Eating Garlic Garlic contains an active constituent called allicin, which increases the body’s production of beneficial nitric oxide -in turn enhancing dilation of blood vessels. When it comes to lowering blood pressure, garlic is truly a heavy hitter. In a meta-review published in 2016 in Journal of Nutrition, the authors examined 50 years of controlled trials involving almost a thousand participants and concluded that garlic lowered both systolic and diastolic blood pressure by an average of 8.7 and 6.1 mmHg respectively. As an added “bonus:” garlic can help to reduce total and LDL cholesterol. Just remember: If you would like to try managing your blood pressure with any of the above supplements, check with your integrative doctor first. Manage Blood Pressure with Simple Lifestyle Changes Of course, one can’t overlook the potential of proper nutrition and exercise to reduce blood pressure. Natural health experts suggest doing away with highly-processed foods, refined sugars and sugary drinks from your diet, and replacing unhealthy trans and hydrogenated fats with beneficial (non-toxic) fats, like avocados. Managing blood pressure is one of the most important things you can do to protect your health. These natural supplements can be powerful allies. Sources for this article include: LifeExtension.com, NIH.gov, NIH.gov, MedicalNewsToday.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Metabolic Syndrome: The Best & Worst Foods to Eat

AHA Publisher — Sun, 09 Aug 2020 07:00:45 +0000

Dr. Don Colbert – Metabolic Syndrome now affects 1 in 3 people in the United States (1). That’s a staggering number. Unfortunately, it increases the risk of type 2 diabetes, heart disease, and death. If you’re at risk of metabolic syndrome, it’s imperative to take action with your diet and lifestyle. Here’s how you can use the ketogenic diet for metabolic syndrome, and what the worst types of foods are for metabolic syndrome. Metabolic Syndrome Metabolic syndrome (MetS) is a clustering of risk factors including high blood glucose, dyslipidemia, hypertension, and obesity that lead to the increased risk of Type 2 diabetes mellitus and cardiovascular diseases (CVDs), which are among leading causes of death in the world. Metabolic syndrome increases the risk of Type 2 diabetes mellitus and CVDs by approximately five and three folds, respectively (2). The Ketogenic Diet for Metabolic Syndrome A ketogenic diet is a great option for metabolic syndrome. It supports whole-body health and improves the underlying cause of it: obesity, impaired blood sugars, and impaired cardiovascular numbers. Here’s how: The ketogenic diet has been shown to support a healthy weight. In fact, many people who use it lose weight within the first 2 weeks, and keep weight off over years similar to other diets. Next, the ketogenic diet promotes healthy blood sugars. Since blood sugars are often elevated due to insulin resistance (often due to being overweight or obese) and carbohydrates in the diet, weight loss and low-carb eating can help. Many people who use the ketogenic diet are able to normalize blood sugars. Lastly, the ketogenic diet is associated with healthy triglyceride levels. A Study: The Ketogenic Diet for Metabolic Syndrome One study conducted by researchers at Bethel University, Minnesota, compared the health of three groups of adults diagnosed with metabolic syndrome (3). The first group used the ketogenic diet without exercise. The second group followed the standard American diet and did not exercise. The third used the standard American diet plus 30 or more minutes of exercise 3-5 days per week. Whose risk factors improved the most? This study found that the ketogenic diet without exercise was most effective at achieving weight loss, lowering body fat percentage, and decreasing HbA1c. HbA1c is a measurement of averaged blood sugars 3-month periods and used as a long-term measure of blood glucose control. Improving and normalizing these factors in metabolic syndrome is a healthy step towards overall health and decreased mortality from the condition. There were some drawbacks to the study. It only had 30 participants who were split between the 3 groups. It was also only conducted for 10 weeks. Whether the outcomes would remain the same for more participants over a longer period isn’t yet certain. However, it is promising that the ketogenic diet can improve these markers. The Best Foods for Metabolic Syndrome From this study’s and other’s conclusions on the ketogenic diet and metabolic syndrome, we can surmise that healthy high-fat foods are some of the best foods to eat for metabolic syndrome. In fact, many healthy fats actively improve insulin resistance and cellular health. For example, avocados have been found to be lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic, antiatherosclerotic, and cardioprotective for decades. Studies are being conducted to support their specific effects on metabolic syndrome (4). Fish and fish oil improve insulin sensitivity and support healthy blood sugars. Extra virgin olive oil supports heart health while reducing inflammation and cholesterol oxidation in artery walls (4). It also promotes lower blood pressure and the reduction of high blood pressure. In some studies, hypertension medications have been reduced by up to 48% (5). What’s more, studies have found that those who consume olive oil have a significantly lower risk of stroke than those who don’t (6). The best foods for metabolic syndrome include healthy fats that support heart health and normalized blood sugars. These include many ketogenic diet foods. What Foods Are the Worst for Metabolic Syndrome? On the other end of the spectrum, there are foods that worsen outcomes for metabolic syndrome and increase the risk of diabetes, heart disease, and even death. These foods are ultra-processed foods. Ultra-processed foods commercially made foods that have many added ingredients such as sugar, salt, fat, and artificial colors or preservatives. They are primarily made from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats. They often contain additives like artificial colors and flavors or stabilizers. Examples include soft drinks, many fast-food items, many microwave meals, hot dogs and cold cuts, fast food, packaged cookies, cakes, and salty snacks. Unfortunately, a study published in The BMJ found that ultra-processed foods are the main source of calories (nearly 58%) eaten in the US. They found that they contribute to almost 90% of the energy derived from added sugars (7). How Are Ultra-Processed Foods Linked to Metabolic Syndrome? In one study from Brazil, 210 adolescents were surveyed. Those having 3 or more metabolic syndrome conditions were classified as having metabolic syndrome. Over 6% of the teens had it. This study concluded that high consumption of ultra-processed foods was associated with the prevalence of MetS in this adolescents group (8). Another meta-analysis found that many studies showed higher consumption of ultra-processed food was associated with overweight/obesity, higher fasting glucose, metabolic syndrome, increases in total and LDL cholesterol, and risk of hypertension (9). Yet another large observational prospective study concluded that higher consumption of ultra-processed foods was associated with higher risks of cardiovascular, coronary heart, and cerebrovascular diseases (10). And a new study published this month of more than 100,000 participants, researchers found that consumption of ultra-processed foods is significantly linked to an increase in the incidence of Type 2 Diabetes (11). The takeaway here is that ultra-processed foods are associated with the development of metabolic syndrome, and then the increased risk of metabolic syndrome leading to diabetes and heart disease. How to Avoid Ultra Processed Foods Avoiding ultra-processed foods is easy. First, make sure most of your foods are single-ingredient foods. This means it is it’s single, natural form. For example, kale only has kale as an ingredient. Meat, eggs, nuts, oils, vegetables, and more can be found as single ingredients. Then, if you do need to buy commercially prepared food, check out its ingredients and make sure it’s made from healthy single-ingredient foods. For example, butter should only have cream and salt as ingredients. These are both single-ingredient ingredients. If it has a whole bunch of other preservatives and additives, find another brand. Lastly, make as much food as you can from home. For help, you can start with the Keto Zone book, cookbook, and 21-day challenge: Dr. Colbert’s Keto Zone book Quick & Healthy Keto Zone Cookbook FREE Keto Zone 21-Day-Challenge Bottom Line There are steps you can take to improve your health and reduce your risk of metabolic syndrome, diabetes, and heart disease. Avoid ultra-processed foods like the plague. Instead, choose healthy keto-friendly low-sugar foods. You’ve got the power to improve your health! To read the original article click here. For more articles from Dr. Colbert click here.

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Adult Stem Cell Study Shows Fish Oil May Help With Depression

AHA Publisher — Wed, 17 Jun 2020 07:00:30 +0000

University of Illinois at Chicago via EurekAlert – A study published in Molecular Psychiatry shows that patient-derived adult stem cells can be used to model major depressive disorder and test how a patient may respond to medication. Using stem cells from adults with a clinical diagnosis of depression, the University of Illinois at Chicago researchers who conducted the study also found that fish oil, when tested in the model, created an antidepressant response. UIC’s Mark Rasenick, principal investigator of the study, says that the research provides a number of novel findings that can help scientists better understand how the brain works and why some people respond to drug treatment for depression, while others experience limited benefits from antidepressant medication. “It was also exciting to find scientific evidence that fish oil — an easy-to-get, natural product — may be an effective treatment for depression,” said Rasenick, UIC distinguished professor of physiology and biophysics and psychiatry at the College of Medicine. Major depressive disorder, or depression, is the most common psychiatric disorder. Around one in six individuals will experience at least one depressive episode in their lifetime. However, antidepressant treatment fails in about one-third of patients. In the study, the UIC researchers used skin cells from adults with depression that were converted into stem cells at Massachusetts General Hospital and then directed those stem cells to develop into nerve cells. The skin biopsies were taken from two types of patients: people who previously responded to antidepressant treatment and people who have previously been resistant to antidepressants. When fish oil was tested, the models from treatment-sensitive and treatment-resistant patients both responded. Rasenick says the response was similar to that seen from prescription antidepressants, but it was produced through a different mechanism. “We saw that fish oil was acting, in part, on glial cells, not neurons,” said Rasenick, who is also a research career scientist at Jesse Brown VA Medical Center and president and chief scientific officer at Pax Neuroscience, a UIC startup company. “For many years, scientists have paid scant attention to glia — a type of brain cell that surrounds neurons — but there is increasing evidence that glia may play a role in depression. Our study suggests that glia may also be important for antidepressant action. “Our study also showed that a stem cell model can be used to study response to treatment and that fish oil as a treatment, or companion to treatment, for depression warrants further investigation,” Rasenick said. To read the original article click here.

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13 Natural Remedies for Depression: Find Hope Again!

AHA Publisher — Thu, 27 Feb 2020 08:00:24 +0000

Dr. Josh Axe, DC, DMN, CNS – Did you know that 1 out of 7 individuals will suffer from depression symptoms at some point in his or her life? Today, depression is one of the main causes of disability in developed, as well as low and medium income countries. In fact, around 150 million people suffer from depression worldwide. (1) The World Health Organization predicts that depression will become the second most prevalent disease worldwide by the year 2020. But what are we doing to prevent and treat this life-altering mood disorder? The typical treatment — antidepressant medications — don’t work for every person with depression and also come with a slew of side effects. However, sometimes people don’t know where to turn to find a treatment that won’t bring on more health problems. The good news is there are natural remedies for depression that are effective and help address the root cause of the disease. If you’re looking for a natural way to improve your depressive symptoms, studies suggest that you should focus on eating an anti-inflammatory diet — one similar to the Mediterranean diet that provides critical vitamins and minerals for hormone balance and brain function. A moderate to high level of physical activity/exercise has also been shown to prevent against depression. Additionally, using essential oils for depression and making other lifestyle changes to control stress are some of your best options. Causes Depression is when a person experiences low mood persistently, to the point that it starts to interfere with her daily life. Struggling with depression can be extremely painful for both the person experiencing the symptoms and her loved ones. The causes of depression are varied and include: • stress • unresolved emotional problems • neurotransmitter imbalance • hormonal imbalances • food allergies • alcoholism • nutrition deficiencies • lack of sunlight • toxicity from metals • toxic mold Although depression can happen at any age, it often develops in adulthood. For example, it’s especially prevalent in middle-aged or older adults who are struggling with other serious medical issues, like cancer, diabetes or Parkinson’s disease. But other risk factors for depression include a family history of depression, taking certain medications that cause depressive side effects, major life changes, ongoing stress and trauma. (2) Symptoms Depression can manifest with a variety of different symptoms including (3): • fatigue • persistent sadness • low mood • irritability • feelings of worthlessness and hopelessness • difficulty concentrating • difficulty sleeping • low sex drive • changes in appetite • weight changes • feelings of helplessness • disinterest in hobbies or activities • aches and pains • headaches • digestive issues • thoughts of death or suicide • attempting suicide Conventional Treatment Conventional treatment for depression typically involves the use of medications and/or psychotherapy. The most widely used form of medication for depression is SSRIs, or selective serotonin-reuptake inhibitors, which include drugs like Celexa, Lexapro, Zoloft, Prozac and Paxil. Research shows that antidepressant medications do help patients with depression, but they work as symptom suppressors rather than cures. Once a patient is no longer taking the antidepressants, the symptoms will probably recur. In addition, antidepressant medications have serious side effects that can include suicidal thoughts, weight gain and personality changes. Another danger of psychotropic drugs like SSRIs is that they can cause neurotransmitter degradation, leading to changes in the brain. (4) In addition to medication, psychotherapy is another option. There are several forms of psychotherapy that can be helpful, including “talk therapy” or counseling, problem-solving therapy, cognitive-behavioral therapy and interpersonal therapy. A study conducted at the Ohio State University found that when cancer patients suffering from depression were asked if they would rather use individual counseling, antidepressant medications or support groups to address their symptoms, preference for individual counseling was significantly higher than the other options. (5) Counseling can be an effective depression treatment, along with other natural remedies for depression. 13 Natural Remedies for Depression 1. Healthy and Well-Balanced Diet You may be surprised to learn that your food choices can have a significant impact on your mood. It’s key to eat foods that support neurotransmitter function, which are the brain’s messengers that control your mood, energy levels, appetite and many other processes in the body. Neurotransmitters are significantly influenced by the foods you put into your body. Research including a 2018 study published in the journal Primary Care also shows that eating an anti-inflammatory diet, such as one that closely mimics the traditional Mediterranean diet, can reduce your risk for depression. (6) When compared to other balanced diets — including the Healthy Eating Index diet (HEI), the Dietary Approaches to Stop Hypertension diet (DASH diet), and the Dietary Inflammatory Index diet, the study found that the risk of depression was reduced most with adherence to a healthy Mediterranean-type diet. A 2009 study published in the British Journal of Psychiatry examined the association between dietary patterns and depression. There were 3,486 participants who fell into one of two dietary categories. The first was those who ate a whole food diet, heavily loaded by vegetables, fruits and fish. Second was those who ate processed foods. These foods included sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products. After five years, the participants were assessed. Researchers found that those who stuck to the whole food dietary pattern had lower odds of depression. In contrast, high consumption of processed food was associated with an increased risk of developing depression. (7) Eating healing foods can be transformative. Here’s a breakdown of the whole, anti-inflammatory foods that should be part of your diet to prevent and treat depression: • Omega-3 foods: Research shows that one of the most important components of your diet in order to prevent or treat mood disorders is omega-3 foods. Your brain lipids are actually composed of fatty acids. Of those those fatty acids, 33 percent belong to the omega-3 family. That means that you need to eat omega-3s in order for your brain to function properly. Omega-3s benefit the brain by promoting communication processes and reducing inflammation. (8) The best omega-3 foods include wild-caught fish like salmon, mackerel, herring and white fish, walnuts, chia seeds, flaxseeds, natto and egg yolks. • Fruits and Vegetables: A diet high in fruits and vegetables increases your intake of vital nutrients that support your mood. Fruits and veggies high in folate, for example, promote the brain’s metabolic processes and research shows that a folate deficiency can lead to depressive symptoms. (9) Some of the top folate foods include spinach, asparagus, avocado, beets and broccoli. Your body also needs antioxidant foods to combat the biochemical changes that take place when you’re under stress. A study published in the Indian Journal of Psychiatry found that antioxidant therapy for 6 weeks significantly reduced both depression and anxiety scores in observed patients. (10) Some of the top antioxidant foods include blueberries, goji berries, blackberries, cranberries and artichokes. • Healthy fats: Healthy fats provide important vitamins and minerals that boost energy levels and mood. Plus, eating healthy fats helps to prevent free radical damage that may be associated with depression. But it’s important to understand that not all fats are created equal. In fact, research shows that there’s a detrimental relationship between consuming trans fats (like hydrogenated oils) and depression risk. (11) Stick to eating healthy fats such as avocados, grass-fed butter, coconut oil, extra virgin olive oil and omega-3s like walnuts and flaxseeds. • Lean Protein: Eating protein is critical for supporting neurological function and balancing hormones. Protein foods also provide energy and boost our mood. We need to consume plenty of protein throughout the day because the amino acids allow for many of the body’s functions. When you don’t eat enough protein, you become fatigued, your immunity weakens and you experience moodiness. The best sources of protein include grass-fed beef, lentils, wild fish, organic chicken, black beans, yogurt, free-range eggs, raw cheese and protein powder made from bone broth. • Probiotic Foods: Eating probiotic foods increases energy levels, supports cognitive function and promotes mental wellness. Some of the top probiotic foods include kefir, yogurt, kombucha, miso, raw cheese and fermented vegetables. In fact, a great way to consume probiotics is to drink kombucha every day because it also contains enzymes and B vitamins that boost your energy levels and helps to detoxify your body. 2. Limited or No Refined Carbohydrates and Sugars Have you ever wondered why you crave refined carbohydrates and sugars when you’re feeling sad? If you tend to reach for the cookies or potato chips in tough moments, it’s because high carbohydrates foods trigger a release of serotonin, a natural opioid that acts in the brain similarly to the drug opium. Although these foods are improving your mood for the moment, they are also leading to weight gain, issues with sleep, candida overgrowth and low energy levels, making your depression symptoms worse. (12) An investigation conducted at Baylor College of Medicine in Texas found that sugar consumption rates were correlated with the annual rate of major depression. (13) And a systematic review published by the American Public Health Association found that there is a significant relationship between unhealthy dietary patterns (such as eating a “Western diet” that’s made up of mostly processed foods) and poorer mental health in children and adolescents. (14) Diets that are high in refined sugars are actually harmful to your brain because they promote inflammation and oxidative stress. To reduce depressive symptoms by supporting the health of your brain and balancing your hormones, avoid eating packaged and processed foods that are made with refined carbohydrates and sugars. Stick to real, whole foods that are in their natural forms. One specific diet that covers many of these dietary alterations and might have specific impact on depression is the keto diet. Studies in animals have found that pups born to mice on the ketogenic diet have less of a chance of developing depression, and putting animals in a model of depression on keto seems to improve some of the signs of depression. (15, 16, 17) 3. Fish Oil Omega-3 fats are critical for neurotransmitter function, an important component for emotional and physiological brain balance. Research published in CNS Neuroscience Therapeutics analyzed three studies that involved the treatment of depression with omega-3 fatty acids. One study compared the benefits of omega-3 therapy to placebo therapy, another study tested the effects of omega-3s on children with depression and the third study was an open-label trial using EPA to treat bipolar depression. Researchers found that omega-3s showed highly significant effects. For example, in the open-label study involving people with bipolar depression, patients who completed at least one month of follow-up achieved a 50 percent or greater reduction of depression symptoms. (18) Fish oil supplements are a great way to ensure you are getting enough omega-3 fats. 4. Probiotics Research shows that probiotic supplements can improve mental outlook, which is due to the gut-brain connection. Probiotics aid nutrient absorption and promote glycemic control, helping to avoid spikes and drops in blood sugar levels. But most importantly, studies show that there are direct lines of communication from the gut to the brain, so taking probiotics actually changes your behavior and brain chemistry, thereby improving cognitive function and reducing depressive symptoms. (19) A 2017 study illustrated the correlation between gut health and depression. Researchers analyzed 44 adults with IBS (irritable bowel syndrome) and mild to moderate anxiety or depression. Half of the group took a probiotic (specifically Bifidobacterium longum NCC3001), and the other was given a placebo. Six weeks after taking probiotics daily, 64 percent of the patients taking the probiotic reported decreased depression. Of the patients taking a placebo, only 32 percent reported decreased depression. (20) 5. Vitamin D3 A systematic review and meta-analysis evaluating the efficacy of vitamin D supplement as a natural remedy for depression found that vitamin D supplementation was favorable in the management of depression because it changed vitamin levels in a way that’s comparable to antidepressant medications. (21) Vitamin D...

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