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Non-Essential vs. Essential Amino Acids + Benefits for Weight Loss, Muscle Gain and Even Mood

AHA Publisher — Mon, 22 Aug 2022 07:00:22 +0000

Rachael Link, MS, RD via Dr. Axe – Protein is incredibly important when it comes to your health. It makes up the structure of your bones, muscles and skin, and it is used to build tissues and synthesize hormones, enzymes and neurotransmitters. Amino acids are the building blocks of protein, which is why getting enough essential amino acids in your diet is critical to maintaining optimal health and preventing protein deficiency. What are amino acids, and how can you be sure you get the right mix to keep your body healthy? Here’s what you need to know. What Are Amino Acids? The official amino acids definition includes any organic compound that contains both a carboxyl and amino group. To put it simply, they are considered the building blocks of proteins. For example, they make up a large portion of your muscles and tissues, and protein foodslike meat, fish, poultry and eggs are composed of many different types of amino acids. How many amino acids are there, and what is the role of amino acids? There are 20 amino acids in total, each of which plays a very specific role in the body and is distinguished by its respective amino acid side chains. These amino acids are involved in almost every biological process and aid in: wound healing hormone production immune function muscle growth energy production and more Your body needs all amino acids to function and thrive. Some can be produced in the body while others need to be obtained from food. Getting enough through either dietary sources or supplementation can help enhance weight loss, preserve muscle mass, improve exercise performance, boost mood and promote better sleep. Amino acids have an interesting and long history. Asparagine was the first amino acid to be discovered when it was isolated from asparagus nutrition by French chemists Louis Nicolas Vauquelin and Pierre Jean Robiquet in 1806. Glycine, leucine and cysteine were soon found in subsequent years, and threonine, the last one to be discovered, was found in 1935 by William Cumming Rose, the same biochemist who also determined which are essential and how much the body needs to function and thrive. In 1902, scientists Emil Fischer and Franz Hofmeister were the first to propose that proteins are composed of individual amino acids, hypothesizing that bonds are formed between the amino group of one amino acid and the carboxyl group of another, creating the amino acids structure known as a protein peptide. In recent years, research has continued to unearth new ways that amino acids impact the body as well as a long list of potential benefits associated with supplementation, proving just how important these compounds can be to health. Essential Amino Acids vs. Non-Essential Amino Acids The 20 amino acids that your body needs can be further divided into two distinct categories: essential amino acids and non-essential amino acids. Essential amino acids cannot be synthesized by the body, That means you must get them from food sources to help meet your needs. How many essential amino acids are there? There are nine essential amino acids that you must obtain through the diet, including: Lysine: Lysine is necessary for growth and tissue repair as well as the production of several hormones, proteins and enzymes. Leucine: This essential amino acid is involved in protein synthesis, wound healing, blood sugar control and metabolism. Isoleucine: Research shows that isoleucine aids in detoxification, immune function and hormone excretion. Tryptophan: Tryptophan is one of the most well-known amino acids that increases levels of serotonin, a neurotransmitter that regulates mood, pain, appetite and sleep. Phenylalanine: This amino acid helps produce other amino acids as well as neurotransmitters like dopamine and norepinephrine. Threonine: Research indicates that threonine forms the foundation of connective tissues like collagen and elastin. Valine: Valine supports brain function, muscle coordination and calmness. Histidine: This amino acid maintains the health of myelin sheaths in the human body, which protects nerve cells against damage. Methionine: Research suggests methionine keeps skin elastic and helps strengthen the hair and nails. Getting a good variety of amino acids in your diet is crucial to maintaining overall health. A deficiency in any of these key essential amino acids can cause serious side effects that affect nearly every aspect of health, including immune function, muscle mass, appetite and more. In contrast, non-essential amino acids can be produced by your body, meaning it’s not as crucial to get them through the foods that you eat. There are a total of 11 amino acids that make the non-essential amino acids list, including: Arginine: Arginine stimulates immune function, fights fatigue and optimizes heart health. Alanine: Research suggests that alanine aids in metabolism and provides energy for muscles, brain and central nervous system. Cysteine: Cysteine is the main type of protein found in hair, skin and nails, and it is crucial for collagen production and skin health. Glutamate: This non-essential amino acid acts as a neurotransmitter in the central nervous system. Aspartate: Aspartate helps produce several other amino acids, including asparagine, arginine and lysine. Glycine: Glycine functions as a neurotransmitter to support brain health. Proline: Proline is found in collagen, which helps promote joint health, metabolism and skin elasticity. Serine: Serine is necessary for fat metabolism, immune function and muscle growth. Tyrosine: Tyrosine helps synthesize thyroid hormones, melanin and epinephrine. Glutamine: Studies indicate that glutamine supports many metabolic processes and provides energy for the cells in the body. Asparagine: Asparagine acts as a diuretic, and it optimizes brain and nerve cell function. Some of the compounds on the amino acid list are also considered “conditionally essential.” That means they are usually not required by the body but may become essential under certain conditions, such as extreme illness or stress. Amino acids can also be classified into other groups based on their structures and side chains, including: polar amino acids aromatic amino acids hydrophobic amino acids ketogenic amino acids basic amino acids acidic amino acids Health Benefits 1. Enhance Weight Loss Amino acids benefit weight loss by enhancing fat loss and preserving lean body mass. Supplementing with branched-chain essential amino acids, in particular, has been shown to be especially effective when it comes to weight loss. Impressively enough, a study published in the Journal of the International Society of Sports Nutrition showed that consuming a supplement with branched-chain amino acids (BCAAs) while following an eight-week resistance training program led to significant increases in lean body mass and strength gains, plus greater decreases in percent body fat than consuming a whey protein supplement or sports drink. However, other research has turned up mixed results, indicating a need for additional studies in the future. 2. Preserve Muscle Mass As the primary building blocks of muscle tissue, amino acids are absolutely essential to muscle maintenance and muscle growth. Plus, some studies have found that supplementing with essential amino acids can help prevent muscle loss, which is a common side effect that occurs with both aging and weight loss. For instance, a 2010 study published in the journal Clinical Nutrition found that supplementation with essential amino acids helped improve muscle function for older adults on bed rest. Similarly, a study out of South Carolina found that supplementing with essential amino acids was effective at preserving lean body mass while promoting fat loss in athletes. 3. Improve Exercise Performance Whether you’re a casual gym-goer or a competitive athlete, essential amino acids are definitely necessary if you’re looking to bring your workout to the next level. In fact, essential amino acids like leucine, valine and isoleucine are commonly used to help promote muscle recovery, prevent soreness and fight fatigue as part of a healthy, post-workout meal. One large review of eight studies found that supplementation with BCAAs was able toreduce muscle soreness and improve muscle function following intense workouts. Another study conducted by Leeds Metropolitan University found that taking four grams of leucinedaily helped enhance strength in men during a 12-week resistance training program. Additionally, a 2020 study published in Clinical Nutrition concluded that 15 grams of essential amino acid supplementation was metabolically safe for healthy older adults with moderate protein intake and did not decrease insulin sensitivity when used in combination with aerobic exercise. 4. Boost Mood Tryptophan is an essential amino acid that plays a key role in regulating mood and maintaining mental health. It’s used by the body to synthesize serotonin, a neurotransmitter that is believed to influence mood. Research indicates that an imbalance in this important neurotransmitter can also contribute to serious problems like depression, obsessive compulsive disorder, anxiety, post-traumatic stress disorder and even epilepsy. A 2015 study published in the British Journal of Nutrition reported that chronic treatment with tryptophan had beneficial effects on both cognitive and emotional function while also enhancing feelings of happiness. Meanwhile, other research has also found that tryptophan can help treat symptoms of depression and help alleviate anxiety. 5. Promote Better Sleep In addition to its powerful mood-boosting effects, some evidence suggests that tryptophan may also help enhance sleep quality and treat insomnia as well. This is because it helps increase levels of serotonin, which is involved in the sleep cycle. A large review published in the journal Evidence-Based Complementary and Alternative Medicine noted that there is evidence to support a sleep-moderating effect of tryptophan, although research is still mixed. Unlike many over-the-counter sleep medications, tryptophan is also well-tolerated and associated with minimal side effects, making it a great natural remedy to help promote better sleep. 6. Boost Skin Health The skin is made up of fibrous proteins, including keratins, collagen and elastin. Because amino acids are the building blocks of these proteins, they play a role in skin health and appearance. Research published in Advances in Experimental Medicine and Biology indicates that amino acids are important nutrients required for wound healing promotion, repair of the damaged skin, protection against sunlight damage, maintenance of a healthy skin microbiome, acid-base balance and water retention in cellular layers. Food Sources The best way to ensure you meet your needs for all nine essential amino acids is to include a wide array of essential amino acids foods in your diet. Common proteins like meat, fish, poultry, eggs and dairy products are some of the top essential amino acids sources and typically considered complete proteins. This means they contain all of the essential amino acids. For vegetarians, quinoa, buckwheat, and fermented soy foods like tempeh or natto are also considered complete proteins. Keep in mind that, although many plant-based protein sources are considered “incomplete proteins” because they lack one or more of the essential amino acids, they can be combined with other foods to help fill in the gaps and make sure you meet your nutritional needs. Therefore, if you follow a well-balanced diet, it’s easy to get all of the essential amino acids that your body needs. Which foods are high in amino acids? Here are a few of the top essential amino acids foods that you may want to add to your diet: Meat: beef, lamb, venison, etc. Fish: salmon, tuna, mackerel, sardines, etc. Poultry: chicken, turkey, duck, etc. Eggs Dairy Products: milk, yogurt, cheese Fermented Soy: tempeh, natto, miso Legumes: lentils, beans, peas Whole Grains: quinoa, buckwheat, oats, amaranth, brown rice, etc. Nuts: almonds, walnuts, pistachios, etc. Seeds: chia seeds, pumpkin seeds, flaxseeds, etc. Amino Acid Supplements Although amino acids are widely available in a variety of different food sources, you can also opt for supplementation to get a quick and concentrated boost of amino acids benefits. There are many different types of supplements available that differ in the type offered as well as the potential health benefits. Protein powder supplements like whey protein, hemp protein powder or brown rice protein offer many essential amino acids that your body needs while delivering a hearty dose of protein. Collagen and protein powder made from bone broth are two other easy options that can provide a good amount of protein as well as an array of essential amino acids. You can also opt for isolated amino acid supplements, such as tryptophan, leucine or lysine. Each of these has been linked...

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UNEXPECTED Health Result From Staying Well-Hydrated, New Study Shows

AHA Publisher — Wed, 13 Apr 2022 07:00:55 +0000

Karen Sanders via NaturalHealth365 – While most people know that drinking an ample amount of fresh, clean water every day is critical for optimum health, many are unfamiliar with the numerous health benefits attributed to proper hydration. Depending on who you talk to, the definition of “adequate hydration” may look a bit different. Some sources recommend eight cups, others six or even ten or more depending on a variety of factors, such as gender, body size, heat, exercise levels, and more. Researchers found that staying hydrated pays dividends in the form of improved digestion, clear skin, and many others. But did you know that paying more attention to your water intake may even help you live longer? True story: a new study found that good hydration may reduce your risk of heart failure. Drink enough H2O now and throughout life; chances are, your life may just be longer. Study Shows Drinking More Water May Improve Heart Health Heart disease is a condition in which the heart doesn’t pump enough blood to the body, failing to meet its needs. It affects millions of Americans and is the leading cause of death in the United States. A study published by the National Institutes of Health (NIH) National Heart, Lung, and Blood Institute has found – through examining longitudinal studies that spanned decades – that adults who consumed more water are less likely to experience heart disease. Specifically, the study found that by examining serum sodium levels (the amount of salt in blood), they could see who was at greater risk. Keep in mind, because serum sodium increases as water intake drops, hydration is a key indicator of who will and who won’t get heartsick, as well as many other health-related problems. Here Are Some UNEXPECTED Health Benefits of Proper Hydration “Similar to reducing salt intake, drinking enough water and staying hydrated are ways to support our hearts and may help reduce long-term risks for heart disease,” said lead study author Natalia Dmitrieva, Ph.D. in the paper. According to the National Council on Aging, proper hydration also: Improves brain performance Gives you energy Helps you regulate your temperature Increases weight loss Flushes out toxins from organs Stabilizes your heartbeat Cushions joints Improves digestion Naturally rids your bladder of bacteria Conversely, there is a well-attested link between dehydration and disease. The dangers of chronic dehydration include constipation, fatigue, kidney stones (or failure), UTIs, poor digestive functioning, poor concentration, fatigue, and skin abnormalities. Check here for signs you may be dehydrated. Simple Tips to Keep Hydration on Top of Mind To stay hydrated, make sure you: Always have a glass or bottle of water on hand Pack extra water for day trips, car rides, and long days at the office or on worksites Drink before or after every meal Set an alarm if you tend to forget Add lemon, lime, or a few berries to make your water more appealing, if needed Don’t Overdo It – Too Much of a Good Thing Can Be Bad It’s important to note that “more water equals better health” is not an equation that holds true at any intake level. Beyond the (average) recommended 6-8 cups for women and 10-12 for men, you risk reducing serum sodium levels toomuch. That can lead to hyponatremia, in which case your salt and fluid levels are out of whack. Nausea, fatigue, confusion, and other symptoms may result. Stick to the physician-recommended intake, and you’ll be fine. Ready to do more for your heart … and your health? Maintain healthy water levels … starting today! Sources for this article include: ScienceDaily.com CDC.gov NCOA.org To read the original article click here.

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Benefits of Honey and Cinnamon: Are 2 Superfoods Better Than 1?

AHA Publisher — Wed, 08 Sep 2021 07:00:02 +0000

Christine Ruggeri, CHHC via Dr. Axe – Honey and cinnamon have been used since ancient times to support human health and wellness. Honey has a rich history dating back to ancient Greek, Roman, Vedic and Egyptian texts, while cinnamon has been used in Chinese and Ayurvedic folk medicine for over 2,000 years. We know that, individually, both cinnamon and honey possess powerful therapeutic properties. What about when you use them together? If one is good by itself, does that mean that the two combined can be even more beneficial? Here’s what you need to know about the combination of honey and cinnamon. Benefits of Cinnamon 1. Rich in Antioxidants A major benefit of cinnamon is its antioxidant content. This helps reduce free radical damage and slow the aging process. Researchers have identified at least 41 different compounds in cinnamon with health-promoting capabilities. 2. Has Antimicrobial Properties Because cinnamon has antimicrobial properties, it can be used to optimize oral hygiene, fight infections and support skin health. Research suggests that it helps improve bad breath and tooth decay, ease respiratory issues like the common cold and sore throat, and soothe skin irritation, redness and swelling. 3. Relieves Inflammation The flavonoids in cinnamon have been proven to help alleviate inflammation, reduce swelling, ease muscle soreness and lessen the severity of allergic reactions. 4. Protects Heart Health Research shows that cinnamon may reduce several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure. It may be a helpful blood coagulant that helps the body form blood clots and promotes circulation. 5. Stabilizes Blood Sugar Studies indicate that cinnamon has anti-diabetic effects and can lower blood sugar levels and improve sensitivity to the hormone insulin. This is what makes it one of the best foods for diabetics. 6. Supports Brain Function Antioxidants in cinnamon have been found to help defend against the development of neurological disorders, such as Alzheimer’s disease and Parkinson’s disease. Benefits of Honey 1. Helps Fight Allergies The bee pollen in honey helps boost immunity and can improve allergy symptoms with a concept called immunotherapy. Studies indicate that consuming local pollen reduces a person’s sensitivity over time, thereby reducing allergy symptoms. 2. Provides Antioxidants A daily dose of honey provides health-promoting antioxidants that help block free radicals in the body and prevent a number of diseases. Research shows that consuming honey increases levels of disease-fighting polyphenols in the blood and other antioxidants that support enzyme activity. 3. Supports Sleep Honey helps promote restorative sleep. It helps restock the liver’s glycogen supply and prevents the brain from searching for fuel, which can keep you up at night. Eating honey also promotes the release of melatonin in the brain by stimulating the release tryptophan. 4. Relieves Cough Research suggests that a single dose of honey can reduce mucus secretion and coughs. One study found that honey was just as effective as diphenhydramine and dextromethorphan, two ingredients that are commonly used in over-the-counter cough medicines. 5. Aids Wound Healing Studies show that honey is an antibacterial agent that aids wound healing and creates an inhospitable environment for bacteria. It can be used for the treatment of wounds, burns and skin ulcers. How Honey and Cinnamon Work Together Honey and cinnamon both possess powerful antimicrobial, anti-inflammatory and antioxidant properties. This is why they’ve been used in ancient medicine to relieve a slew of health conditions. The reasons these two superfoods create such a powerful effect on the body vary but generally center on their ability to control inflammation, combat free radicals and boost immune function. When used together, cinnamon powder and honey offer a range health benefits, improving cholesterol and immune system health, while aiding weight loss and fighting heart disease. The compounds found in both foods come together to have the best effects, making them a perfect addition to tea, recipes or even a glass of water. Here’s a rundown of their combined health benefits for weight, heart health and more: 1. Combat Allergies Cinnamon and honey both help fight allergies and allergy symptoms. A perfect example of how cinnamon can help with allergies can be seen in a study that evaluated its ability to control the powerful allergen house mites. This allergen has become a global problem, and researchers from the University of Kentucky College of Agriculture, Food and Environment found that at least 45 percent of young people with asthma are allergic to house dust mites. Researchers from Egypt tested the effect that various essential oils had in killing the highly allergic house mite and found that cinnamon was the most potent agent. This is due to cinnamon’s component cinnamaldehyde. Note: Cinnamon oil is toxic to cats and shouldn’t be used in cat households. Honey also serves as a natural therapeutic agent for fighting allergies. Ingesting just a teaspoon of local raw honey every day can boost your immune system and fight allergies by helping build a tolerance to local pollen. The International Archives of Allergy and Immunology published an article that analyzed this theory and discovered that preseasonal use of birch pollen honey helped people with birch pollen allergies by lowering total symptoms by 60 percent. Those treated with honey experienced twice as many asymptomatic days, had 70 percent fewer days with severe symptoms and used 50 percent less antihistamines compared to the group that took conventional medications for allergies. 2. Improve Diabetes Symptoms Cinnamon and honey together can be beneficial for healthy blood sugar management. Research published in the journal Nutrition Research suggests that up to 1,500 milligrams of cinnamon supplementation benefits the lipid profile, liver enzymes, insulin resistance and high-sensitivity C-reactive protein in diabetics and people with nonalcoholic fatty liver disease patients. According to a study published in the Journal of Medicinal Food, honey has been observed to cause a lower elevation of plasma glucose levels in diabetics compared to dextrose and sucrose. Some suggest that the insulin-boosting power of cinnamon can counteract this glucose elevation in honey, which would make your honey and cinnamon mixture a low glycemic indexfood. 3. Fight Acne and Skin Infections Because of the combination’s antimicrobial capacity, cinnamon oil mixed with honey is used all over the world to treat skin conditions, such as acne and skin issues. Researchers from Iran even discovered that the antibacterial, anti-inflammatory and antioxidant properties of honey are actually more potent in treating wounds and burns and result in less skin problems than conventional medicine. A 2017 study published in Phytotherapy Research found that cinnamon essential oil significantly inhibited the production of several inflammatory biomarkers that are involved in skin inflammation and tissue remodeling. It works as a powerful anti-inflammatory agent that can help soothe some skin conditions and improve the immune response. 4. Relieve Common Cold and Other Respiratory Issues The cinnamon-honey combination helps relieve common cold and respiratory symptoms, like sore throat, by fighting infections, boosting immunity and providing antioxidants. In a study published in the American Journal of Chinese Medicine, cinnamon essential oil was found to be highly effective in slowing the growth of a number of bacteria and fungi. The study showed that cinnamon oil inhibits the growth of E. coli, candida and staph aureus — all microorganisms that can cause a number of diseases, including the common cold. Research shows that honey is better than no treatment in reducing the frequency of cough and may even be more effective than diphenhydramine, an antihistamine. Plus, there’s evidence that honey is loaded with protective antioxidants that help fight respiratory conditions and many other health issues. Regularly combining cinnamon’s antimicrobial properties with immune-boosting raw honey boosts the body’s immunity and ability to fight off respiratory infections like the common cold. If you happen to get some kind of respiratory condition, consuming cinnamon and honey may help shorten your recovery time. 5. Fight UTIs Cinnamomum zeylanicum works as a powerful antibacterial agent, and research shows that it effectively inhibits the growth of gram-negative bacteria like E. coli, the main cause of urinary tract infections. A lab study conducted in Algeria found that when honey was tested against 11 multi-drug-resistant bacterial strains that were isolated from urinary tract infections of pregnant women, it exhibited potent antibacterial activity. Ingesting a combination of cinnamon powder and honey not only helps destroy the bacteria within the urinary tract, but it may also inhibit the growth of germs living in the bladder, thereby working as a potential preventative measure against bladder infections. 6. Soothe Digestive Issues Honey and cinnamon have become quite popular in managing digestive issues, such as constipation, nausea and ulcers. This makes sense, as these superfoods have been used as natural remedies for digestive ailments by our ancestors. Honey has proved to be a predigested nectar, so it is easy for the body to break it down. That can soothe an aggravated system. Cinnamon has antimicrobial characteristics that have helped countless people with bacterial overload in their digestive systems. This is especially true for people suffering from an E. coli infection, like a UTI. 7. Boost Energy Cinnamon and honey feature beneficial compounds that help boost energy. Chinese folk medicine has used cinnamon to promote healthy energy flow for centuries, and because of its insulin-boosting property, cinnamon has been known to give people energy as it stabilizes your blood sugar and improves insulin action in the brain. Honey is packed with micronutrients and antioxidants that help boost energy levels, fight inflammation and reduce signs of aging. When you take a teaspoon mixture of the two, you get a low-glycemic boost to help fuel your body, whether you just need a pick-me-up or you’re trying to get through a workout. 8. Treat Gingivitis The past few years, several studies have come out showing that Manuka honey can help treat gingivitis and periodontal disease. Due to its superior antimicrobial properties, researchers from the School of Dentistry at the University of Otago in New Zealand discovered that chewing or sucking on a Manuka honey product not only caused a 35 percent decrease in plaque, but it led to a 35 percent reduction in bleeding sites in people suffering from gingivitis. When combined with the powerful antimicrobial cinnamon, regular use of the amazing mixture can do wonders to your choppers. Honey and cinnamon benefits are proving to be a winning combination when it comes to dental health. How to Use One of the easiest ways to use honey and cinnamon to boost your health is to simply combine a half teaspoon of powdered cinnamon with a teaspoon of organic raw honey and ingest the mixture once daily. You can add this combination to water or use it to make an energizing and immune-boosting drink. This secret detox drink, for example, is also made with cinnamon and honey, along with other detoxifying ingredients like apple cider vinegar, cayenne pepper and lemon juice. Of course, there are many other ways to use cinnamon and honey in your cooking and add it to your diet. They can be added to your smoothie, used to make herbal tea and added to your homemade baked goods. This delicious gluten-free coffee cake is made with both cinnamon and honey. You can also apply cinnamon powder (or one to two drops of cinnamon oil) and honey to your skin to fight acne and skin issues. Simply create a paste by combining the two ingredients. Then apply it onto the area of concern before bed so it can sit for several hours. However, before using honey and cinnamon topically, do a patch test to make sure that your skin won’t have any adverse reactions. Risks and Side Effects Cinnamon and honey are safe for internal and topical use, but like all foods, some people may react adversely. If you experience skin irritation, stomach pain, sweating, diarrhea or nausea after using cinnamon or honey, stop taking right away. If you use cinnamon essential oil, remember that a small amount (one to two drops) goes a long way. Perform a patch test on your skin before...

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Supercharge Your Brain with THESE Powerful Nutrients

AHA Publisher — Mon, 23 Aug 2021 07:00:36 +0000

Wendy Miller via NaturalHealth365 – Your brain is the most complex organ in your body. It is responsible for not only your physical health but your mental and emotional health as well. When it comes to diet, most people think of the nutrients they need to build muscles, support the immune system, and boost their energy levels. The fact is if we don’t provide our brains with the “supernutrients” they need to manage all of the systems within the body, one or more of those systems may eventually fail. Looking closer at the main components that make up most diets, you will be able to identify nutrients that target the brain and boost its performance. Protein Is One of the Best “Supernutrients” for Your Brain and Here Is Why Neurotransmitters in the brain are made up of proteins. Each protein connects to another like a wall of bricks allowing messages to be sent throughout the body. Different protein sources offer a wide range of nutrients vital to brain health and function. THESE Protein Sources Offer Unique Brain-Supportive Benefits Meat While red meat is getting a bad rap for cholesterol, its saving grace is B12. Red meats are one of the primary sources of B12 in our diet. Along with the other B vitamins and amino acids, the entire network works together to keep the brain functioning efficiently and improve memory. Dairy and eggs Both dairy and eggs are good sources of protein. In addition, vitamin D – normally associated with healthy bones and teeth – also supports healthy brain function. It is one of the main nutrients the brain relies on to prevent cognitive impairment. Be sure, of course, to consume pasture-raised, organic eggs and organic dairy products whenever possible. Fish Fish is a superfood in itself. It contains many vitamins, minerals, and natural oils that support efficient brain function and support memory, both short and long-term. However, be mindful of the types of fish you choose to eat, as some contain significantly higher levels of heavy metals than others. Give Your Body and Brain the Fuel it Needs by Including Plenty of High-Quality Carbs in Your Diet Proteins are often thought of as the building material for the body. While proteins help to make up the structure, carbohydrates provide the fuel. The majority of the body uses carbohydrates to burn calories. In the brain, however, it’s the nutrients within the carbs that make all the difference. Eggs Eggs are full of nutrients, including choline. Choline is related to the B-vitamins and is the precursor to acetylcholine. Acetylcholine is necessary for cognitive function and is known to boost memory and improved focus. Tryptophan is also found in eggs which has been shown to elevate mood. Fruits Many fruits like the “berries” (cherries, blueberries, acai berries, etc.) contain high levels of antioxidants. By destroying free radicals that make their way into our bodies through the environment, processed foods, and excessive amounts of stress, antioxidants help the body to function more efficiently. Berries are also known to have high levels of both vitamin C and vitamin A. Vegetables Vegetables, especially the green leafy kind, contain vital nutrients like lutein, beta carotene, and vitamin K that the brain must have to function. In addition, without vegetables in our diet, we would also lack vital minerals like selenium, zinc, and magnesium. These minerals are essential for cognitive brain health. Here Are the Best Dietary Sources of Healthy Fats There are healthy fats out there that play a role in healthy brain function. Monounsaturated fatty acids (MUFAs) collect the bad fat cells as they flow through the bloodstream. MUFAs can be found in many different types of foods, including a few you may really look forward to. Fatty Acids Fatty acids, most commonly known as Omega 3, 6, and 9, are found in a variety of foods, including salmon, fish, tuna, avocados, and nuts. Dark chocolate also falls into this category and, when eaten in moderation, offers a tasty ingredient for many of your favorite dishes. Olive Oil Olive oil is one of nature’s superfoods. It’s not only a MUFA; it is also known as a powerful antiviral. It also contains large amounts of antioxidants and Vitamins K and E. Combined, these nutrients can supercharge the brain, supporting memory and cognitive function. Breaking down the foods in your diet will allow you to include more foods that support brain health on every level. From cognitive function to improving memory, brain-healthy foods can elevate mood, prevent depression, Alzheimer’s, and dementia. The key is finding ways to incorporate each one into your diet. Sources for this article include: Harvard.edu WexnerMedical.osu.edu MayoClinic.org NIH.gov To read the original article click here.

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Could Harmful Emotions Be Caused By Poor Organ Function?

AHA Publisher — Thu, 08 Jul 2021 07:00:14 +0000

Edit Lang via NaturalHealth365 – According to statistics published by the Mental Health Foundation, one in five Americans struggles with mental health issues each year. Shockingly, fifty percent of chronic mental health problems start before age 14. Not surprisingly, during the COVID pandemic, the percentage of adults with anxiety or depression symptoms rose from 36.4% to 41.5%. Considering the magnitude of the problem, one would expect that Western medicine has many effective treatment options to offer to those suffering. But in reality, medical doctors have limited options available to treat these conditions, aside from the multitude of prescription anxiolytics and antidepressants. Although there is increasing awareness in the scientific community of the connection between our psychological and physical health, the intricacies of this link are still not well understood. In a recent video, Jonathan Landsman of NaturalHealth365 interviewed America’s Drugless Doctor, Dr. Robert DeMaria, to reveal how our organs’ functioning and our emotional health can affect each other. Are You Listening? Understanding Your Body’s Language Is Critical to Achieving Optimum Health In the video, Jonathan and Dr. Bob focus on discussing how changing the vitality of specific organs in the body can affect our mental and emotional health. During the conversation, Dr. Bob points out how Traditional Chinese Medicine (TCM) recognizes that emotions affect the physical health of the body and vice versa. For instance, according to TCM theory, anger and irritability can affect the liver’s health and result in various ailments, including an enlarged or fatty liver. Many people don’t know, but the liver performs hundreds of critical functions and plays a vital role in digestion and nutrient processing. Anything we put into our body – whether non-productive, unhealthy foods, or the highest quality organic fruits and vegetables – will go through the liver and either weaken or strengthen its vitality. Toxic emotions can also undermine the liver’s functioning. TCM practitioners believe that feelings of resentment, anger, frustration, and irritability are key emotions detrimental to this organ’s wellbeing. Suppose, for instance, that you are one of the 100 million Americans living with fatty liver disease. If at the same time, you are also known for your hot temper, your dysfunctional liver may be to blame for your intense emotional outbursts and anger issues. Interesting concept, isn’t it? Your Lungs Speak Too: Here Is What May Be Behind Chronic Lung Issues So while the dominant emotion associated with the liver is anger, unprocessed and persistent feelings of sadness appear to manifest ailments in the lungs. To illustrate the connection between lung issues and sorrow or grief, Dr. Bob shared a story about his wife, who developed a chronic lung problem due to the profound sadness she experienced when her younger son was going off to college. Once they uncovered that the root of her chronic lung issue was not a physical dysfunction but rather the consequence of her harmful emotions, they could successfully address the condition. Whether this is the first time you hear about the relationship between mental, emotional, and physical wellbeing, or you are quite familiar with the concept, you don’t want to miss watching this video. Learn the Five Basic Feelings Associated with Specific Organs in the Body, According to TCM Traditional Chinese Medicine narrows human emotions to five basic feelings and links each of them with a corresponding organ in the body: Anger with the liver Sadness and grief with the lung Worry and anxiety with the spleen Fear with the kidney Joy with the heart Take note of these emotion-organ relationships, as this information may come in handy next time you feel overwhelmed by negative emotions or receive a diagnosis of a physical ailment. Even a basic understanding of these concepts can be incredibly empowering and may open the door to various treatment modalities previously unavailable to you. What’s the Bottom Line? It’s time to expand our horizon and consider TCM’s 2,000-year-old pearls of wisdom and recognize how intricate the connection is between our emotional and physical health. Understanding that emotional imbalances can act as both symptoms and causes for physical issues can be life-changing to millions of people seeking an alternative to the “pill for every ill” medical approach. Find a qualified healthcare provider to guide you on your journey towards improved health. And, of course – above all, stay positive (confident) that you can make a change for the better with simple lifestyle adjustments. Sources used for this article: MentalHealthFolundation.org NIH.gov CDC.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Father’s Day Special: Testosterone Help for Dad’s Health

AHA Publisher — Fri, 18 Jun 2021 07:00:17 +0000

Dr. Don Colbert – It’s been said that hormones are at the center of health. For men, testosterone is a key health component and their entire life is affected when testosterone is low. In fact, a dad’s health is strongly linked to testosterone throughout his lifetime. As with other hormones, the endocrine system uses testosterone as a chemical messenger to communicate with the body. These hormones control and coordinate the body’s internal metabolism, energy level, reproduction, growth and development, and its response to injury, stress, and environmental factors. It’s easy to see how they can drastically affect the body’s well-being when out of balance. This Father’s Day, let’s put dad’s health and wellbeing in the spotlight. It starts with testosterone. When testosterone is low a man’s entire health and lifestyle can feel “off”. How can you help the men you love? Knowledge is power. Here’s what testosterone is, signs when testosterone is low, why modern life is detrimental to testosterone, and tips to keep it firing! Testosterone Is the Primary Male Sex Hormone and Paramount to Dad’s Health Testosterone is the primary male sex hormone, and it is produced by the testicles. The hypothalamus and pituitary gland control its production, including how much and when. Testosterone is responsible for male sexual characteristic development. Women also produce testosterone, but in smaller amounts than men. In females, testosterone also contributes to sex drive, bone density, and muscle strength, and having too low of levels can be an issue. But in women, excessive levels are monitored. Excesses can cause women to experience male pattern baldness and infertility (1). For a dad’s health, testosterone is believed to regulate and balance many functions including: Sex drive Fat distribution, bone mass, muscle size, and strength Sperm count and development of mature sperm Red blood cell production It is a vital component of men’s health, and there are many concerns when testosterone is low. Signs Testosterone Is Low As a man ages, he may experience diminishing testosterone. There are many symptoms, but it can be difficult to diagnose as some of them are similar and associated with normal aging. Signs that testosterone is low include (2): Mood changes and decreased libido Diminished erectile quality, particularly at night Reduced cognitive function Decreased muscle strength Decreased body hair and skin changes Fatigue Decreased bone mass and bone mineral density An increase in abdominal fat mass Low testosterone is also a health concern. It is associated with higher mortality and chronic conditions such as depressed moods, heart issues, metabolism problems, high blood sugars, and more. Unfortunately, treating conditions with medication, and even the diseases themselves, can also cause low testosterone…a vicious cycle (3). Reasons Testosterone Is Low in Many Males First of all, testosterone naturally declines by about 1.6% every year as males age, typically after age 40 (4). By age 60, most men experience testosterone levels low enough to be diagnosed as hypogonadism in a younger man. Second, there are a myriad of reasons testosterone is low in men, from injury to sickness to advanced age to modern day lifestyle. They include: Use of certain medications Injury to or infection in the testes Chronic health issues, including abnormal blood sugars, weight gain, autoimmune conditions, and kidney and liver malfunction Disorders that affect the hormones, such as pituitary tumors or high prolactin levels Genetic predisposition Advanced age – as life expectancy, increases, testosterone is lower with each year Lastly, many aspects of modern life seem to be causing a more rapid decline in males now than in former generations. In fact, the current rate of hypogonadism in 45-year-old males is about 40% and climbing. What’s more, the diagnosis of low testosterone has increased by 170% since 2012 in men over 60 years, and the issue of generational low testosterone is being seen across the world in the United States, the Netherlands, and Australia, among other locations worldwide (6, 7). Modern-day testosterone diminishers include obesity (8), chronic medication use, sedentary lifestyles, environmental pollutants including pesticides, chemical exposure including BPA’s, chemicals in coolants, and antibacterial agents that mimic estrogens (9), and more. Father’s Day Solution: Introducing Testofen and Testosterone Zone for Dad’s Health Thankfully, there is a new Keto Zone formulation to support dad’s health and testosterone levels. This new supplement is called Testosterone Zone. Testosterone Zone’s primary active ingredient is Testofen. It is a potent aid for men’s health. Testofen is a specialized fenugreek seed extract. It has been found to support men’s health, improve testosterone levels when testosterone is low, and even promote health and sexual function in healthy aging males. In fact, in one landmark study, researchers gave 120 healthy men aged between 43-70 years an active treatment of Testofen or placebo for 12 weeks. The results? The men who received Testofen reported fewer androgen deficiency symptoms. They also experienced improved sexual function and higher serum testosterone, both total serum and free testosterone. These results continued after the initial experimentation. Testofen was safe and effective in reducing low testosterone symptoms and improving testosterone levels in this study (10). Other studies also support Testofen’s efficacy (11). Keto Zone Testosterone Zone Does More Just as Hormone Zone supports women’s hormones for balanced levels, Testosterone Zone is men’s answer to testosterone imbalance – just in time for Father’s Day! Along with Testofen, Dr. Colbert formulated it specifically with all-natural, potent ingredients that support men’s overall health and testosterone levels. Keto Zone Plus Testosterone For dad’s best health and testosterone levels, a whole-body healthy lifestyle is paramount. In addition to daily Testosterone Zone, getting into the Keto Zone can help dad feel energized, lose weight, and regain vitality. Together, Testosterone Zone and Keto Zone are a surefire combination for dad’s wellness! Bottom Line When testosterone is low, dad’s health suffers. It can be debilitating. And, more and more men are suffering from low testosterone than ever before. Thankfully, Dr. Colbert has a new answer with Keto Zone Testosterone Zone. It’s safe, effective, and an all-natural formulation designed to support men’s health and testosterone balance. To read the original article click here. For more articles from Dr. Colbert click here.

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From Adequate Nutrition to Optimum Nutrition

The AHA! Team — Wed, 21 Aug 2019 07:00:00 +0000

Michael Greger M.D. FACLM via Nutrition Facts – We need to shift from the concept of merely getting adequate nutrition to getting optimal nutrition. That is, we shouldn’t just aim to avoid scurvy, but we should promote health and minimize our risk of developing degenerative diseases. Research in human nutrition over the past four decades has led to many discoveries as well as a comprehensive understanding of the exact mechanisms behind how food nutrients affect our bodies. As I discuss in my video Reductionism and the Deficiency Mentality, however, the “prevalence of epidemics of diet-related chronic diseases, especially obesity, type 2 diabetes, osteoporosis, cardiovascular diseases, and cancers, dramatically increases worldwide each year.” Why hasn’t all this intricate knowledge translated into improvements in public health? Perhaps it has to do with our entire philosophy of nutrition called reductionism, where everything is broken down into its constituent parts; food is reduced to a collection of single compounds with supposed single effects. “The reductionist approach has traditionally been and continues today as the dominant approach in nutrition research.” For example, did you know that mechanistically, there’s a chemical in ginger root that down-regulates phorbol myristate acetate-induced phosphorylation of ERK1/2 and JNK MAP kinases? That’s actually pretty cool, but not while millions of people continue to die of diet-related disease. We already know that three quarters of chronic disease riskâ€“â€“diabetes, heart attacks, stroke, and cancerâ€”can be eliminated if everyone followed four simple practices: not smoking, not being obese, getting a half hour of exercise a day, and eating a healthier diet, defined as more fruits, veggies, and whole grains, and less meat. Think what that could mean in terms of the human costs. We already know enough to save millions of lives. So, shouldn’t our efforts be spent implementing these changes before another dollar is spent on research such as figuring out whether there is some grape skin extract that can lower cholesterol in zebra fish or even trying to find out whether there are whole foods that can do the same? Why spend taxpayer dollars clogging the arteries of striped minnows by feeding them a high cholesterol diet to see whether hawthorn leaves and flowers have the potential to help? Even if they did and even if it worked in people, too, wouldn’t it be better to simply not clog our arteries in the first place? This dramatic drop in risk and increase in healthy life years through preventive nutrition need not involve superfoods or herbal extracts or fancy nutritional supplementsâ€”just healthier eating. When Hippocrates supposedly said, “Let food be your medicine and medicine be your food,” he “did not mean that foods are drugs, but rather, that the best way to remain in good health is to maintain a healthy diet.” (Note: Hippocrates probably never actually said thatâ€”but it’s a great sentiment anyways!) The historical attitude of the field of nutrition, however, may be best summed up by the phrase, “Eat what you want after you eat what you should.” In other words, eat whatever you want as long as you get your vitamins and minerals. This mindset is epitomized by breakfast cereals, which often provide double-digit vitamins and minerals. But the road to health is not paved with Coke plus vitamins and minerals. This reductionistic attitude “is good for the food industry but not actually good for human health.” Why not? Well, if food is good only for a few nutrients, then you can get away with selling vitamin-fortified Twinkies. We need to shift from the concept of merely getting adequate nutrition to getting optimal nutrition. That is, we shouldn’t just aim to avoid scurvy, but we should promote health and minimize our risk of developing degenerative diseases. Bringing things down to their molecular components works for drug development, for example, discovering all the vitamins and curing deficiency diseases. In the field of nutrition, “[h]owever, the reductionist approach is beginning to reach its limits.” We discovered all the vitamins more than a half-century ago. When is the last time you heard of someone coming down with scurvy, pellagra, or kwashiorkor, the classic deficiency syndromes? What about the diseases of dietary excess: heart disease, diabetes, obesity, and hypertension? Ever heard of anyone with any of those? Of course we have. Yet we continue to have this deficiency mindset when it comes to nutrition. When someone tries to reduce their consumption of meat, why is “where are you going to get your protein?” the first question they get asked, rather than “if you start eating like that, where are you going to get your heart disease?” The same deficiency mindset led to the emergence of a multibillion-dollar supplement industry. What about a daily multivitamin just “as ‘insurance’ against nutrient deficiency?” Better insurance would be just to eat healthy food. This article has been modified. To read the original article click here. For more articles by Dr. Greger click here.

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