December 19, 2016

NEWtrition week 6

NEWtrition week 6

New things I learned in nutrition news this week. (New^3)trition.

  • COQ10 improves blood glucose levels: CoQ10 significantly reduced blood glucose levels L, whereas it was ineffective in the reduction of the hemoglobin levels. Shorter durations of low doses of CoQ10 (< 200 mg/day) created a positive effect on glucose levels. In conclusion, CoQ10 can reduce BGL, particularly when used in lower doses (< 200 mg/day) and when administration is not longer than 12 weeks, both in patients with and without high blood glucose levels.
  • Nutrients for eye health:
    • Vitamin A (liver, egg yolks, and dairy products – or prvittamin A carotenoids which account for 30% of vitamin A requirements, found in: kale, spinach carrots). Helpful for maintaining eyes’ light-sensing cells (phytoreceptors). Vitamin A deficiencies may result in night blindness or dry eyes. Carotenoids are best absorbed when eaten with fats.
    • Luteine and Zeaxanthin (spinach, swiss chard, kale, parsely, pistachios, green peas, egg yolks, sweet corn, red grapes). These are antioxidants known as macular pigments, though to protect the eyes from harmful blue light. They may protect against late stage macular degeneration and cataracts.
    • Omega-3 fatty acids (oil fish, supplements). DHA and EPA reduce dry eye symptoms and may reduce the risk of diabetic retinopathy.
    • Gamma-linolenic acid (primose oil and startflower oil), though an omega-6 fatty acid, is anti-finlammatory and may reduce symptoms of dry eye disease.
    • Vitamin C (bell peppers, citrus fruits, kale, broccoli, guava) is highest in the liquid that fills the outermost part of the eye than in any other body fluid. It may protect against cataracts
    • Vitamin E (almonds, sunflower seeds, flaxseed oil). Protects fatty acids from harmful oxidation. May reduce risk of retinal degeneration in individuals who are vitamin E deficient.
    • Zinc (oysters, meat, pumpkin seeds, peanuts). Involved in the formation of vidsual pigments in the tine and may slow macular degeneration.
  • Natural vs artificial flavors – what’s the difference? Natural flavors are derived from things like spices, fruit / fruit juice, vegetables / vegetable juice, edible yest, herbs, bark buds, root leave,s dairy products, meat, poultry, seafood and eggs. They’re intended to add flavor, not nutritional content. The term “natural,” however is not regulated by the FDA, and so can used to describe anything. They are man-made in a lab, despite their plant or animal based origin. So in terms of chemical composition, natural and artificial flavorings are pretty similar.
  • Immune boosting foods:
    • iron-rich foods (meat, poultry, fish, shellfish, legumes, nuts, seeds, cruciferous vegetables, dried fruit, beans, lentils, molasses). You can also improve iron intake by using cast-iron pands, avoiding tea or coffee with meals, and pairing non-animal iron sources with vitamin C. For more about iron, click here.
    • probiotic-rich foods (sauerkraut, pickles, yogurt, kefir, kimchi, tempeh, misso, and kombucha). Probiotics benefit the microflora living in the gut, which in turn regulates and stimulates the immune system. They also keep the intestinal lining strong, in turn preventing unwanted substances from escaping into the blood stream, provoking an immune response. To learn more about probiotics, click here.
    • Citrus (bell peppers, guava, dark leafy greens, broccoli, berries, tomateos, papaya, snap peas). Vitamin C is antibacterial, anti-inflammatory, and antioxidant. It proctet immune cells against viral or bacterial infections, and is best when derived from plant sources.
    • ginger: gingerol (the bioactive substance in ginger) is antimicrobial and thought to lower the risk of infections.
    • garlic is antimicrobial, antiviral, and contains active compounds (like allicin) that may help reduce the risk of infection. The suggested remedy is to eat one clove two to three times per day. It reduces symptoms and duration of the common cold and flu.
    • berries are rich in polyphenols, which are antimicrobial ancontain vitamin C, and may protect against the flu.
    • coconut oil contains laurel acid, which digests to monolaurin. These substances have the ability to kill harmful viruses, bacteria and fungi.
    • nuts and seeds: rich in seleniums, copper, vitamin E and zinc, fiber, antioxidants and healthy fats, all of which are important for immune regularity.
    • sweet potatoes contain vitamin A, which is responsible for a strong immune system and decreased sensitivity to infections. Other sources of vitamin A include: carrots, dark green leafy vegetables, squash, romaine lettuce, dried apricots, red peppers, fish and organ meats.
  • Adrenal Fatigue and Exercise: adrenal fatigue is also known as HPA axis dysfunction. Things that further deplete energy stores, in turn exacerbating adrenal fatigue, are perceived stress, blood sugar dysregulation, inflammation, and circadian disruption. To improve depletion, it’s recommend to consume a nutrient0dense diet, get enough sleep, learn how to manage stress, practice mindfulness or meditation, have fun / play, engage in the appropriate amount of physical activity for your body, endorphin release through touch / sex, have meaningful social connections, spend time in nature, express yourself creatively, and having a purpose. Engaging in too much exercise can actually serve as a stressor and worsen fatigue. In the beginning, gentle activities are most recommended. Things like: walking, restorative yoga, mild cycle in swimming. Once reserves start to improve, slowly slowly slowly begin to incorporate in a bit more moderate exercise, being fully aware that if you over do it, you’ll be back at square 1. It is a gradual building process until normal exercise can be again implemented.
  • Biohacks for Skin, Memory, and Muscle Growth:
    • topical astaxanthin for smoother, stretchier skin: strong antioxidant found in algae, and shown to decrease wrinkles and age spots and increase elasticity and moisture retention.
    • roll out your muscles: foam rolling shears muscle fibers, making muscles more pliable, and decreasing stress on joints.
    • get SOME sunlight on your eyes – a recent study found those whose eyes are exposed to sunlight are less likely to develop shortsightedness. This doesn’t mean starting at the sun – just going outside without sunglasses, glasses, or contacts for 20 minutes a day in direct sunlight.
    • Lutein and zeaxanthin are good for memory (SEE ABOVE ABOUT BEING GREAT FOR EYE HEALTH): these carotenoids sharpen ability to remember things with less effort. They are fat-soluble, so be sure to pair sources (cooked spinach, kale, egg yolks, and orange veggies) with good fat sources to maximize bioavailability.
    • peppermint oil for headaches and migraines: peppermint oil stimulates blood flow and menthol has a cooling effect, making it a good remedy for migraine and tension headaches. Some studies even show that peppermint oil is as effective as acetaminophen, withoug the stress on the gut lining.
  • Smart runners:  A recent study showed that the brains of competitive distance runners had different connections in areas known to aid in sophisticated cognition than the brains of healthy but sedentary people. The runners’ brains displayed a number of different connections than did the brains of the sedentary young men, and those connections involved areas of the brain needed for higher-level thought. In particular, the scientists noted more connectivity in the runners than in the inactive men between parts of the brain that aid in working memory, multitasking, attention, decision-making, and the processing of visual and other sensory information.the runners seemed to have brains in which certain cognitive skills, including multitasking and concentration, were more finely honed than among the inactive men. Instead, running seems to be a kind of mobile math puzzle. “It requires complex navigational skills,” Dr. Alexander says, “plus an ability to plan, monitor and respond to the environment, juggle memories of past runs and current conditions, and also continue with all of the sequential motor activities of running, which are, themselves, very complicated.” It is unclear whether running, alone, has such effects, or if other endurance sports, including cycling and swimming, would be associated with similar brain connections, or whether people who are not college-aged and male would respond in the same ways.

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