healthy circulation Archives - Amazing Health Advances

Does a Beet a Day Keep Heart Disease Away?

The AHA! Team — Mon, 11 Nov 2024 06:45:17 +0000

Penn State via EurekAlert! – Beetroot juice promotes healthy circulation in postmenopausal women, according to a new study led by Penn State researchers UNIVERSITY PARK, Pa. — After women go through menopause, their risk of heart disease increases dramatically. To improve and support heart and blood vessel health among postmenopausal women, researchers at Penn State studied whether beetroot juice can improve how blood vessels function. Results published today (June 10) in Frontiers in Nutrition indicated that daily consumption of beetroot juice by postmenopausal women may improve blood vessel function enough to reduce future heart disease risk. Beetroot juice contains high levels of nitrate, which the body converts to nitric oxide. Nitric oxide helps blood vessels expand, making it easier for blood to flow through the circulatory system. The ability of nitric oxide to widen blood vessels is known to be particularly helpful during periods of limited blood flow and oxygen delivery, such as during a heart attack, according to the researchers. David Proctor, professor of kinesiology and physiology at Penn State, and Jocelyn Delgado Spicuzza, who earned her doctorate in integrative and biomedical physiology from Penn State in May, led an interdisciplinary team of researchers who tested how nitrate-rich beetroot juice impacted blood vessel health in 24 postmenopausal women in their 50s and 60s. “After menopause, women no longer produce estrogen, which helps maintain nitric oxide in the body,” said Delgado Spicuzza, first author of the research and current SAFE-T center research project manager. “This loss of nitric oxide production contributes to the substantial increase in heart disease risk for postmenopausal women. Foods that are rich in nitrate — especially beets — are being investigated as a natural, non-pharmaceutical way to protect the heart and blood vessels.” Nitrate is an approved food additive for some animal-based food products, such as processed meats. However, nitrate food additives and preservatives are strictly regulated due to their potential to cause cancer, according to Delgado Spicuzza. In contrast, plants like beets, spinach and lettuce naturally accumulate nitrate from the soil. These plant-based sources of nitrate have cardiovascular benefits because the human body can convert nitrates from plants to nitric oxide, which it cannot do with nitrate added to meats. In this study, participants had their vascular function tested at the Penn State Clinical Research Center and then consumed two 2.3-ounce bottles of beetroot juice as an initial dose, followed by one bottle every morning for a week. All participants consumed concentrated beetroot juice, with each serving providing as much nitrate as three large beets. A few weeks later, the participants drank beetroot juice with the nitrate removed. Neither the researchers nor the participants knew which juice was being consumed at the time of testing. A day after their last dose, participants returned for testing of their vascular function. The researchers compared how well blood vessels expanded for each woman when they were and were not consuming the nitrate-rich beetroot juice. The researchers used an ultrasound sensor to monitor how blood flowed through the brachial artery — which is in the upper arm and supplies blood to the hands — during a stress test in which blood flow was restricted in each participant’s forearm for five minutes. When the restriction was removed, researchers measured how blood flow changed in the brachial artery again. The results showed that consumption of nitrate-rich beetroot juice each day improved blood flow compared to when the participants drank nitrate-free beetroot juice. The researchers said that this level of improved blood-vessel function — if it could be maintained over the postmenopausal years — could significantly reduce the risk of heart disease. They said that long-term health benefits of beetroot juice have not been studied at this point, but the long-term benefits of nitrate-rich vegetables have been confirmed. Women may need to consume beetroot juice daily “Women may need to consume beetroot juice daily — or even more often — to experience all of the potential cardiovascular benefits,” Proctor said. “Still, this research shows that beetroot juice can be very useful in protecting blood vessel health of mid-life women during a period of accelerating heart disease risk.” This study included women considered early postmenopausal, or one to six years post-menopause, and late postmenopausal, six or more years post-menopause. Late postmenopausal women saw the same benefits as the early postmenopausal group. Delgado Spicuzza said the research team was particularly excited to find that beetroot juice improved blood vessel health for women who had gone through menopause years earlier. Some treatments for protecting cardiovascular health in postmenopausal women — like hormone therapy — are only safe during the first several years post-menopause. After that, hormone therapy can increase the risk of cancers and stroke. “Some clinicians are already recommending beetroot juice to men and women with high blood pressure,” Delgado Spicuzza said. “By providing a safe and effective way to improve blood vessel function, beets could help maintain cardiovascular health in postmenopausal women. When you consider that most women are postmenopausal for at least a third of their lives, you can begin to understand the potential significance of these results.” Some clinicians are already recommending beetroot juice to men and women with high blood pressure Delgado Spicuzza won the Mid-Atlantic American College of Sports Medicine 2023 Doctoral Student Investigator Award for her presentation on this research in fall of 2023. She said it is gratifying to see this research resonate with other researchers and especially with the women in the study, who seemed to embrace the potential of beetroot juice. “Several of the participants said that they intended to continue consuming beetroot juice after the study concluded,” she said. “There seems to be a real desire on the part of postmenopausal women to support their cardiovascular health without taking additional medications. In part, I believe beets can be a complimentary food to improve blood vessel health in millions of women as they age.” Jigar Gosalia, graduate student in kinesiology at Penn State; Mary Jane De Souza, distinguished professor of kinesiology and physiology at Penn State; Kristina Petersen, associate professor of nutritional sciences at Penn State; Michael Flanagan, doctor of family medicine at Penn State Health; Liezhou Zhong, postdoctoral research fellow in the School of Medical and Health Science at Edith Cowan University in Australia; Catherine Bondonno, senior research fellow in the School of Medical and Health Science at Edith Cowan University in Australia; Elmira Alipour, clinical research coordinator at Atrium Health Carolinas Medical Center; Daniel Kim-Shapiro, professor of physics and Harbert Family Distinguished Chair for Excellence in Teaching and Scholarship at Wake Forest University; and Yasina Somani, assistant professor of exercise physiology at the University of Leeds in the United Kingdom, all contributed to this research. The researchers said they are grateful to Cyndi Flanagan and Christa Oelhaf, nurses in the Clinical Research Center, for their contributions to this research. This research was funded by the National Institutes of Health and the Huck Endowment for Nutritional Research in Family and Community Medicine at Penn State College of Medicine and University Park. Journal Frontiers in Nutrition DOI 10.3389/fnut.2024.1359671 To read the original article click here.

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Create BETTER Blood Circulation with These 3 Nutrients

AHA Publisher — Fri, 24 Jun 2022 07:00:11 +0000

Lori Alton via NaturalHealth365 – Over the course of an average lifetime, the human heart beats an astounding 3 billion times, pumping blood through a network of arteries, veins, and capillaries totaling a stunning 60,000 miles. We may take these phenomenal inner mechanisms for granted, but we do so at our own risk. The all-important circulatory system ensures that oxygen-rich blood reaches the organs and tissues and clears away carbon dioxide and waste products. In addition, efficient circulation facilitates better coronary health, quicker healing of wounds, sharper mental function, and a more effective immune system. Fortunately, natural nutrients and supplements can go a long way toward keeping veins and arteries healthy and functional. For example, recent research supports the ability of grape seed extract to significantly boost blood flow efficiency. So let’s look at three of the most effective natural substances for supporting healthy circulation. Omega-3 Fatty Acids Support Healthy Circulation, Enhance Workout Recovery Omega-3 fatty acids, naturally found in fatty cold-water fish such as salmon, mackerel, and sardines, are believed to have anti-inflammatory and heart-protective effects. These beneficial fats support healthy circulation by promoting the release of nitric oxide, which dilates blood vessels and increases blood flow. In addition, omega-3s inhibit the tendency of blood platelets to form into clumps and clots, thereby helping to keep blood free-flowing. In a study published in the International Journal of Vitamin and Nutrition Research, scientists found that fish oil supplementation significantly increased blood flow to the legs of healthy male participants after exercise – and concluded that supplementation could benefit those undergoing high-intensity workouts. For maximum benefit, look for fish oil that contains both EPA and DHA, considered the two most beneficial types of omega-3s. Natural healers typically advise fish oil amounts of 500 mg to 1,000 mg a day but consult your integrative doctor before supplementing. Ginkgo Biloba Supports Healthy Circulation With Two Groups of Beneficial Compounds For thousands of years, healers in traditional Chinese medicine have recommended ginkgo biloba for improving vein health. Modern analysis has supported this ancient use, revealing that ginkgo biloba is rich in antioxidant flavonoids – which scavenge harmful free radicals – and terpenoids, which dilate blood vessels and promote blood flow. Ginkgo biloba is available in capsule and liquid form, with natural health experts advising products standardized to contain 23 to 32 percent flavonoids (also called heterosides) and 6 to 12 percent terpenoids. Herbal healers typically recommend amounts of 120 mg to 240 mg a day to promote healthy circulation – but consult your experienced integrative doctor before trying ginkgo biloba. (Important: ginkgo biloba extracts are made only from the leaves. The fruits and seeds of the ginkgo biloba, also known as the maidenhair tree, may be toxic and should not be eaten). In addition to promoting healthy circulation, ginkgo biloba is also believed to offer cognitive and memory benefits. Grape Seed Extract Improves Blood Flow and Protects Health of Arteries Derived from the seeds of grapes, grape seed extract contains high levels of proanthocyanidins, a group of purple/bluish plant pigments also found in blueberries and other “superfoods.” Proanthocyanidins have been “wowing” researchers over the past few decades with their antioxidant and anti-inflammatory capabilities – so it’s not surprising that they benefit circulation. In addition to decreasing oxidative stress, proanthocyanidins are believed to protect the delicate walls of arteries, regulate blood pressure and reduce the “stickiness” of blood platelets, making them less likely to form clots. A 2019 double-blind controlled study published in Nutrients, researchers found that grape seed extract reduced arterial stiffness, increased elasticity, and lowered blood pressure in a group of adults with prehypertension or elevated blood pressure. Within a separate study, healthy young women who took grape seed extract for two weeks experienced 40 percent less leg swelling after six hours of sitting. Grape seed extract is antibacterial and antifungal, meaning it could potentially improve the balance of gut bacteria and protect the body against pathogens and “nasties” such as S. aureus and Candida fungal overgrowth. Yet another “plus” for grape seed extract is that it may help support healthy cognitive function as people age. Typical amounts may range from 300 mg to 800 mg a day – but get the “go-ahead” from your integrative doctor before supplementing. Optimize Blood Flow Naturally You can help keep the highways and byways of your circulatory system clear by maintaining a healthy weight and eating a diet rich in antioxidant-laden, fiber-containing organic fruits and vegetables (particularly nitrate-rich dark leafy greens and anti-inflammatory cherries and berries), along with sufficient quantities of healthy omega-3 fats. Good to know: ginger, walnuts, turmeric, and cayenne pepper also receive high marks from natural health experts for their ability to stimulate healthy circulation. If you still smoke, quitting is one of the most vital steps you can take for circulatory health. You can also improve vasodilation through regular exercise. Finally, it’s important to manage stress through natural means, such as guided meditation, biofeedback, yoga or acupuncture. Look at it this way: Protecting the health of your arteries and veins is a way to say “thank you” to your hard-working circulatory system. Sources for this article include: ClevelandClinic.org Healthline.com NIH.gov HenryFord.com MedicalNewsToday.com MountSinai.org Healthline.com CFS.gov To read the original article click here.

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