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How healthy is green tea?

Green tea seems to be one of the best things you can drink for your health. One of the reasons is that it contains a lot of antioxidants.

One of the most important things we can do to stay healthy is to be sure we stay insulin sensitive. When we are insulin sensitive the glucose is transferred from the blood into the cells very easily without the pancreas having to release a lot of insulin. This will keep the blood glucose at a low and normal level, and also help to keep inflammation low, both are very important if we want to be healthy.

The reviewed research investigated if green tea could improve glucose control and increase insulin sensitivity(Liu K, et.al.,2013).

17 studies were included in the analysis. It showed that green tea consumption significantly reduced the fasting glucose and Hemoglobin A1c. Hemoglobin A1c is a test for long-term glucose control.

If you don’t like green tea and if you want to be sure your green tea does not contain a lot of pesticides, you can take it in capsule form like our “Better Green Tea” formula which meets the German standards for pesticide content, which is very strict.

Liu K1, Zhou R, Wang B, Chen K, Shi LY, Zhu JD, Mi MT. Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013 Aug;98(2):340-8. doi: 10.3945/ajcn.112.052746. Epub 2013 Jun 26.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Can exercise be dangerous?

We have all heard that exercise is healthy and it is, but is it healthy for everybody and are all types of exercises healthy?

This is what you need to know.

When lifelong competitive endurance veteran athletes were compared with younger endurance athletes and control age-matched participants, they were found to have myocardial fibrosis which is abnormal changes to the heart muscle(Wilson M,et.al.,2011).

This finding was significantly associated with the years spent training, the number of competitive marathons and ultra endurance marathons completed.

Keep in mind that this was hard endurance training and extreme endurance competition over a lifetime, it does not mean that exercise is not good, it just means that this type of activity does not seem to be the best.

Another study compared participants with coronary heart disease with different levels of physical activity(Mons U,et.al.,2014). They found that participating in strenuous endurance exercises more than 5 hours per week increased cardiovascular mortality. Exercising less than twice per week also increased the risk.

What does this all mean? It means that it is important to be sure you get enough recovery time, and long hours of endurance training is not the best way of spending your time. You are more likely going to reap more benefits if you do high intensity, short interval training and include some resistance training the other days.

One of the important things to keep in mind is that recovery from the exercise is as important as the exercise itself. Without proper recovery it just adds stress.

Mons U, Hahmann H, Brenner H. A reverse J-shaped association of leisure time physical activity with prognosis in patients with stable coronary heart disease: evidence from a large cohort with repeated measurements. Heart. 2014 May 14. pii: heartjnl-2013-305242. doi: 10.1136/heartjnl-2013-305242. [Epub ahead of print]

Wilson M, O’Hanlon R, Prasad S, Deighan A, Macmillan P, Oxborough D, Godfrey R, Smith G, Maceira A, Sharma S, George K, Whyte G. Diverse patterns of myocardial fibrosis in lifelong, veteran endurance athletes. J Appl Physiol (1985). 2011 Jun;110(6):1622-6. doi: 10.1152/japplphysiol.01280.2010. Epub 2011 Feb 17.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Reduce your blood glucose with short breaks of physical activity

Elevated blood glucose causes damage to tissue and can increase low grade inflammation which increases the risk for chronic diseases.
We have known for a long time that exercise helps to transfer the blood glucose into the cells, that way lowering the blood glucose.

As it turns out it does not take a lot of activity to do that. The reviewed research is interesting because it compared two approaches of activity during 9 hours of sitting(Peddie MC, et.al.,2013).

The participants were 70 adults who were each given 3 meal replacement drinks during the 9 hours. On one occasion they walked for 30 minutes and were then sitting for 9 hours and on another occasion they were breaking up the sitting with walking for 1 minute and 40 seconds every 30 minutes.

The results showed that both blood glucose levels and insulin levels were reduced more when they walked for 1 minute and 40 seconds every 30 minutes as compared to continuous walking for 30 minutes.

In my experience, you don’t even have to spend that much time being active if you practice a certain type of activity.

I will be writing more about that in a future article.

Peddie MC1, Bone JL, Rehrer NJ, Skeaff CM, Gray AR, Perry TL. Breaking prolonged sitting reduces postprandial glycemia in healthy, normal-weight adults: a randomized crossover trial. Am J Clin Nutr. 2013 Aug;98(2):358-66. doi: 10.3945/ajcn.112.051763. Epub 2013 Jun 26.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Could gluten cause problems for everybody?

There is more and more information published every day on adverse reactions to gluten.

We used to believe that if you did not have celiac disease, you would not have any issues with gluten. This does not seem to be true since there are different degrees of gluten intolerance. People who have celiac disease just have a very severe reaction to it.

A gastroenterologist and researcher at Harvard University has published a very interesting article on this subject(Fasano,A,2011).

The intestinal mucosa act as a barrier to protect us from pathogens and other particles that are not supposed to be absorbed into the blood. This is called intestinal permeability.

Dr. Fasano explains that gliadin (a protein found in gluten) trigger IL-8 (an inflammatory cytokine) leading to recruitment of neutrophils. Neutrophils are a type of white blood cell which are activated as a part of the body’s defense mechanism.

Gliadin increases intestinal permeability through the release of a substance called zonulin. When the intestinal permeability increases we may absorb both pathogens (bacterias) and larger proteins not intended to be absorbed, triggering an inflammatory response.

Gliadin also interacts with macrophages, another type of white blood cell. This establishes an inflammatory environment in the intestinal mucosa. Depending on genetic predisposition, we will then experience a more or less severe reaction. This may, for example, trigger an autoimmune response in someone who is predisposed to that.

In other words, it looks like gluten is triggering an inflammatory response in everybody, but because we don’t have exactly the same genes, we will not have exactly the same reaction.

Gluten is found in common grains, but gluten free grains are not without problems either because they elevate the blood glucose high. There are; however, solutions to this which you will find in the “Special Effects Diet” program.

Fasano A. Zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer. Physiol Rev. 2011 Jan;91(1):151-75. doi: 10.1152/physrev.00003.2008.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Interesting reason why you may gain fat around your waist

When you notice that you have gained fat around your waist, it usually also means that you have gained visceral fat.

Visceral fat is fat deposited around your inner organs, and is contributing to metabolic dysfunction and inflammation.

The reviewed research is very interesting because it investigated if there was a connection between an increase in waist circumference, visceral fat, and increased intestinal permeability(Gummesson A, et.al.,2011). Intestinal permeability is a way to tell if we are absorbing particles into the blood that were not meant to be absorbed. The mucosal membranes of the intestinal tract are supposed to protect us from absorbing pathogens like bacterias and also large protein particles that were not meant to be absorbed. Our body will attempt to defend itself by triggering inflammation when we absorb particles that we are not meant to absorb.

In this study, waist circumference and intestinal permeability were measured, and computed tomography and dual energy X-Ray were also used.

A positive correlation was found between waist circumference and intestinal permeability. Visceral fat and liver fat also correlated with increased intestinal permeability.

It is important to have normal intestinal permeability and a well functioning gastrointestinal tract for many reasons, and it may also help you in keeping your waist slim.

Click here to learn how to eat to support a healthy gastrointestinal tract.

Gummesson A1, Carlsson LM, Storlien LH, Bäckhed F, Lundin P, Löfgren L, Stenlöf K, Lam YY, Fagerberg B, Carlsson B. Intestinal permeability is associated with visceral adiposity in healthy women. Obesity (Silver Spring). 2011 Nov;19(11):2280-2. doi: 10.1038/oby.2011.251. Epub 2011 Aug 18.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Not all omega-3 fatty acids will improve your memory

We know that fat is important for the brain, and more specifically omega 3 fat.
Active ingredients of omega 3 fats are EPA (eicosapentaenoic acid) and DHA
(docosahexaenoic acid), but which one of these two ingredients are the most important for memory?

The reviewed research investigated just that. The study was a double blind crossover design where EPA and DHA were given to the participants, but with a 30 day wash out period in between the two supplementation periods (Bauer I, et.al.,2014). Functional magnetic resonance imaging scans were used during
memory tests both before, and after, each 30 day supplementation period.

Both the EPA and DHA showed an increase in activation of a certain area of the brain, and the EPA reduced the reaction time of a specific test. The DHA, however, did not show any change in behavior performance. The researchers concluded that after EPA supplementation the participants’ brains worked less hard and achieved better cognitive performance, indicating that DHA supplementation is less effective than EPA supplementation in enhancing neurocognitive function.

Certain supplements containing only DHA have become popular because the belief has been that DHA is the most important one for the brain. That belief, however, does not seem to be accurate.

I believe we are better off taking a supplement that includes both EPA and DHA, since there are benefits to both.

Click here to read more about the benefits of EPA and DHA.

Bauer I, Hughes M, Rowsell R, Cockerell R, Pipingas A, Crewther S, Crewther D. Omega-3 supplementation improves cognition and modifies brain activation in young adults. Hum Psychopharmacol. 2014 Mar;29(2):133-44.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Improve your odds of not getting sick

For your immune system to keep you healthy, the white blood cells need to effectively engulf and kill bacterias and viruses. This process is called phagocytosis.

Wouldn’t it be nice if you could improve the ability of your white blood cells to kill bacterias and viruses, in other words improve phagocytosis. If you could do it without taking any medication, that would be even better.

That was exactly what was investigated in the reviewed research(Fernandes CA, et.al.,2012).

Twenty-nine healthy individuals, both men and women, 24 to 67 years old, participated in the study. They received three hours of training, weekly, in meditation during the 10 weeks the study lasted. They also agreed to practice daily for 20 minutes at home. To evaluate the phagocytosis, the production of hydrogen peroxide and nitric oxide by the monocytes(a type of white blood cell) was measured. Corticotrophin and cortisol, hormones released under stress, were also measured.

The measurements were done at the beginning of the study, halfway through, and at the end. The participants who meditated for more than 980 minutes showed an increase in phagocytosis. Their monocytes, a type of white blood cell, produced higher concentration of hydrogen peroxide. The level of corticotrophin hormone also went down.

By just using your mind, you can improve your body’s ability to fight disease.

Fernandes CA1, Nóbrega YK, Tosta CE. Pranic meditation affects phagocyte functions and hormonal levels of recent practitioners. J Altern Complement Med. 2012 Aug;18(8):761-8. doi: 10.1089/acm.2010.0718. Epub 2012 Jul 9.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

A benefit of exercise you may not be aware of

As we get older inflammation usually increases. You don’t necessarily have to get increased inflammation as you age, but that’s what’s been observed in a lot of people. You probably know that inflammation is a risk factor for most chronic diseases, it can also make you more uncomfortable because it can contribute to pain.

It would be great if you had a way to reduce inflammation without taking any medication. In fact there are ways you can do that, and instead of side effects you even get a lot of additional benefits.

Exercise is one of the things that can reduce inflammation. That is exactly what the reviewed study investigated, by looking at data from a lot of research on this specific topic(Woods JA, et.al., 2012). Data on the participants activity level, as well as measurements of several inflammatory markers, were used.

As you may have guessed, exercise was found to reduce some of these inflammatory markers, especially highly sensitive C-reactive protein (hs-CRP).

One of the studies they looked at also investigated the effects of antioxidants on inflammation. They found that the participants who took antioxidants had reduced inflammation, even if they did not exercise(Colbert LH, et.al.,2004).

The logical thing would be to both exercise and take antioxidants.
The most effective antioxidant the body makes is glutathione, but the problem is that it produces less of it as we get older, when we actually need more.
You can read more about this by clicking here.

Colbert LH1, Visser M, Simonsick EM, Tracy RP, Newman AB, Kritchevsky SB, Pahor M, Taaffe DR, Brach J, Rubin S, Harris TB. Physical activity, exercise, and inflammatory markers in older adults: findings from the Health, Aging and Body Composition Study.

J Am Geriatr Soc. 2004 Jul;52(7):1098-104.

Woods JA1, Wilund KR, Martin SA, Kistler BM. Exercise, inflammation and aging. Aging Dis. 2012 Feb;3(1):130-40. Epub 2011 Oct 29.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Can this be the reason why your mood is not good?

You want to be happy and not feel depressed, and while we don’t understand all the reasons for depression, new research suggests that low-grade systemic inflammation may be involved(Wium-Andersen MK, et.al., 2013).

This is exactly what the reviewed research investigated by measuring plasma levels of C-reactive protein (CRP), an inflammatory marker. 73131 participants both men and women between the age of 20 and 100 years were included.

The conclusion of the study was that elevated levels of CRP are associated with increased risk for psychological distress and depression in the general population.

Maybe this looks a little bit strange to you, but the food you eat could actually be contributing to this type of inflammation, and for that reason also affect your mood.

If you find this interesting take a look at “The Special Effects Diet”.

Wium-Andersen MK1, Ørsted DD, Nielsen SF, Nordestgaard BG. Elevated C-reactive protein levels, psychological distress, and depression in 73, 131 individuals. JAMA Psychiatry. 2013 Feb;70(2):176-84. doi: 10.1001/2013.jamapsychiatry.102.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

You can use your mind to reduce inflammation.

Inflammation is a risk factor for all chronic diseases, and inflammation will also increase any pain you may have. Wouldn’t it be great if you could reduce inflammation by just using your mind? The good news is that you can!

The reviewed research investigated this(Black DS, et.al.,2013). 39 dementia caregivers either meditated for 12 minutes daily for 8 weeks or listened to relaxing music.

In the participants who meditated, 68 genes were found to be expressed differently, 19 were up-regulated and 49 were down-regulated. Up-regulated genes included immunoglobulin-related transcripts and the ones which were down- regulated were pro-inflammatory cytokines.

What this means is that meditation may reverse a pattern of increased NF-kappaB driven inflammation and also reduce IRF1-related transcription of innate antiviral response genes which has been observed in healthy individuals confronting a significant life stressor.

This was accomplished by spending only 12 minutes per day of this special type of meditation.

Black DS1, Cole SW, Irwin MR, Breen E, St Cyr NM, Nazarian N, Khalsa DS, Lavretsky H. Yogic meditation reverses NF-κB and IRF-related transcriptome dynamics in leukocytes of family dementia caregivers in a randomized controlled trial. Psychoneuroendocrinology. 2013 Mar;38(3):348-55. doi: 10.1016/j.psyneuen.2012.06.011. Epub 2012 Jul 15.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Higher Blood Glucose Makes Your Memory Suffer

Like so many others, you may have noticed that you can’t remember like you once could. Sadly, some of your most common habits may actually increase your risk for developing dementia. Pay attention to this – life expectancy is increasing! If you don’t do anything to change, most likely you will get worse as you get older. But wait! There are changes you can do that will make a difference.

The reviewed research makes it clear that reduced memory is not a coincidence, and that you have quite a bit of control(Kerti L, et.al.,2013). The study participants were 141 individuals both men and women with an average age of 62.1 years. A verbal learning test was used and their fasting HbA1c, glucose and insulin were checked. HbA1c is a measurement of long term glucose control. MRI scans were implemented to assess hippocampal volume and microstructure.

The results were very interesting and showed that even in the absence of type 2 diabetes or impaired glucose tolerance, chronically higher blood glucose levels had a negative influence on cognition possibly due to structural changes in brain areas relevant to learning.

The researchers stated that strategies aimed at lowering glucose levels even in the normal range may beneficially influence cognition.

Click here and learn how to take control!

Kerti L1, Witte AV, Winkler A, Grittner U, Rujescu D, Flöel A Higher glucose levels associated with lower memory and reduced hippocampal microstructure. Neurology. 2013 Nov 12;81(20):1746-52. doi: 10.1212/01.wnl.0000435561.00234.ee. Epub 2013 Oct 23.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Is reducing your salt intake really that healthy?

Salt has a bad reputation. The news stories are always the same: salt is bad, reduce your salt intake! I think it’s time to question that.

We don’t need the same amount of salt all the time. Why is that?

When it is hot and we perspire more, or when we exercise and perspire more, we lose more salt which needs to be replaced. On days like that, we need to eat more salt. One of the reasons why runners sometimes get cramps is because of a high salt loss and not enough salt intake to compensate.

The reviewed research is interesting because it looked at salt intake and mortality related to all cause mortality and cardiovascular disease events(Graudal N,et.al.,2014). Looking at data from 25 studies it was found that both low salt intake and high salt intake are associated with increased mortality.

This makes sense. Before you cut out all salt, make an assessment of how much you perspire and take into consideration what your blood pressure is.

If your blood pressure is high and your ankles are swollen, obviously you may need to reduce your salt intake. On the other hand if you perspire a lot because you exercise and your blood pressure is normal, you probably don’t need to reduce your salt intake.

Graudal N1, Jürgens G, Baslund B, Alderman MH. Compared With Usual Sodium Intake, Low- and Excessive-Sodium Diets Are Associated With Increased Mortality: A Meta-Analysis. Am J Hypertens. 2014 Mar 20. [Epub ahead of print]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Do you eat enough fat?

What you eat could have a significant effect on your memory. The Mediterranean diet provides many health benefits, but can it be made even more effective?

That is what the reviewed research investigated. 522 participants both men and women at high vascular risk were followed for six and half years (Martinez-Lapiscinia EH,et.al.,2013). Two Mediterranean diets, either supplemented with extra virgin olive oil or mixed nuts were compared to a low-fat diet. Cognitive performance was evaluated using a Mini-Mental State Examination and also a clock drawing test.

Both of the Mediterranean diets, supplemented with either olive oil or nuts, improved the cognition compared to the low fat diet. The group with the most improvement was the group supplemented with extra virgin olive oil.

The “Special Effects Diet” provides you with the tools you need to implement a very effective way of eating to optimize your genetic potential.

Martínez-Lapiscina EH1, Clavero P, Toledo E, Estruch R, Salas-Salvadó J, San Julián B, Sanchez-Tainta A, Ros E, Valls-Pedret C, Martinez-Gonzalez MÁ. Mediterranean diet improves cognition: the PREDIMED-NAVARRA randomized trial. J Neurol Neurosurg Psychiatry. 2013 Dec;84(12):1318-25. doi: 10.1136/jnnp-2012-304792. Epub 2013 May 13.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Tomatoes and breast cancer risk-reduction

You have probably heard that tomatoes are good for your eyes because of an antioxidant called lycopene. Did you know that tomatoes can make a difference with breast cancer risk? The reviewed research investigated just that (Llanos AA, et.al.,2014).

70 postmenopausal women at increased risk for breast cancer participated in the study. Their average age was 57.2 years. First they consumed a tomato-based diet which included at least 25 mg of lycopene daily for 10 weeks, and later they consumed a soy-based diet for 10 weeks which included at least 40 g of soy protein daily. The women were also tested for adiponectin and two other hormones.

Other research has documented a decreased risk for several types of cancers, including breast cancer when adiponectin is increasing(Kishida K, et. Al., 2014).

When the subjects consumed the tomato-based diet, it was found that the adiponectin concentration increased. This indicates that tomato-based food is especially beneficial for women who are at higher risk for postmenopausal breast cancer. Don’t forget that tomatoes are beneficial for other things – especially your eyes!

Llanos AA1, Peng J, Pennell ML, Krok JL, Vitolins MZ, Degraffinreid CR, Paskett ED. Effects of tomato and soy on serum adipokine concentrations in postmenopausal women at increased breast cancer risk: a cross-over dietary intervention trial. J Clin Endocrinol Metab. 2014 Feb;99(2):625-32. doi: 10.1210/jc.2013-3222. Epub 2014 Jan 1.

Kishida K1, Funahashi T2, Shimomura I3. Adiponectin as a routine clinical biomarker. Best Pract Res Clin Endocrinol Metab. 2014 Jan;28(1):119-30. doi: 10.1016/j.beem.2013.08.006. Epub 2013 Aug 20.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

High intensity exercise is best – but what kind?

I have written about high-intensity short-interval training several times, because more and more research is teaching us how to maximize our exercise benefits. Research has proven that it’s a very effective way of exercising. So how can you use this principle when exercising to get the best results?

The secret is revealed in the reviewed research.(Cochran AJ,et.al.,2014). These researchers compared:

1. High-intensity short interval training performed on a stationary bike, done either for 30 seconds with 4 minutes of rest in between intervals repeated 4 times.

2. One set of continuous exercises that were matched for total energy output and required 4 minutes to complete as fast as possible.

Strangely enough, even though energy output was the same, the results were not!

After the first exercise session both protocols produced similar increases in markers of AMPK, p38 MAPK and PGC-1alpha mRNA expression. These are proteins related to mitochondrial energy production in muscles.

These proteins were also measured after six weeks of exercising three times per week. Here are the surprising results:

The continuous exercise protocol did not produce the same increase in these markers after six weeks as the short interval protocol with rest in between sets did. It turns out that intermittent stimulus is important for maximizing muscle adaptation.

If you want maximum results from exercise it needs to be short, very intensive intervals. You need rest in between the intervals to recover.
When you exercise this way your actual exercise time will be very short, only two minutes per session.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Your risk for dementia is related to the glucose level in your blood.

More and more research is documenting how the risk for dementia is affected by the level of glucose in the blood. The reviewed study used 35,264 measurements of glucose levels and also 10,208 measurements of glycated hemoglobin from 2067 participants(Crane PK, et.al.,2013). Glycated hemoglobin is a measurement of long-term glucose control. The average follow up time was 6.8 years.

The results documented that higher glucose levels were related to higher risk for dementia even among people without diabetes. Other studies have shown that insulin resistance is related to dementia. When fasting glucose levels go up, it means that insulin sensitivity is decreasing.

It is vitally important for your memory that you stay insulin sensitive as you get older. Keeping your insulin sensitivity strong is also important to avoid other chronic conditions.

“The Special Effects” diet is a strategic plan that reveals how your food can keep you healthy.

Crane PK1, Walker R, Hubbard RA, Li G, Nathan DM, Zheng H, Haneuse S, Craft S, Montine TJ, Kahn SE, McCormick W, McCurry SM, Bowen JD, Larson EB Glucose levels and risk of dementia. N Engl J Med. 2013 Aug 8;369(6):540-8. doi: 10.1056/NEJMoa1215740.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Exercise: starting later in life still improves your chances of healthy aging

Is there any point to exercising if you are older? Don’t make the mistake of believing that if you haven’t exercised earlier in life, there’s no point in starting now!

The reviewed research investigated the odds of healthy aging. During the 8 year study, participants were defined as healthy if they did not develop major chronic disease, depressive symptoms, physical or cognitive impairment (Hamer M, et.al., 2014).

The conclusion is that significant health benefits were seen even among participants who became physically active relatively late in life.

What is surprising was that compared with inactive participants the ones that were moderate or vigorously active just once a week were healthier, although being active more than once a week was better.

Just get off your couch and start, or encourage your elders to begin.

Hamer M, Lavoie KL, Bacon SL. Br J Taking up physical activity in later life and healthy aging: the English longitudinal study of aging. Sports Med. 2014 Feb;48(3):239-43. doi: 10.1136/bjsports-2013-092993. Epub 2013 Nov 25.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Easy way to reduce the risk of fracture

Free radicals and oxidative stress may increase the risk of bone loss and muscle wasting. The reviewed research investigated if alpha tocopherol (vitamin E) intake would influence fracture risk since vitamin E is known to reduce free radical damage.

61.433 women and 1138 men were included in the study and the participants were followed for 19 years. (Michaelsson K, et.al.,2014).

The use of alpha tocopherol supplements were found to be associated with a reduced rate of both hip fractures and fractures in general for both men and women. The men were affected to an even greater degree than women.

When taking vitamin E it is recommended to use a formula which contains the different forms of vitamin E and not only alpha tocopherol even if that is the most common form found in supplements.

Michaëlsson K, Wolk A, Byberg L, Arnlöv J, Melhus H. Intake and serum concentrations of α-tocopherol in relation to fractures in elderly women and men: 2 cohort studies. Am J Clin Nutr. 2014 Jan;99(1):107-14. doi: 10.3945/ajcn.113.064691. Epub 2013 Nov 13.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Speed up – and reduce your risk for weight gain!

Here is more interesting proof that it not necessary to spend a lot of time exercising to get benefits, as long as it is done a certain way (Fan JX,et.al.,2013).

The participants were 4511 adults aged 18-64 years. Body mass index was measured and accelerometers were used for measurements. The participants were divided into groups:

Higher intensity long duration walking, 10 minutes or more per day
Higher intensity short duration walking 10 minutes or less per day
Lower intensity long duration walking, 10 minutes or more per day
Lower intensity short duration walking, 10 minutes or less per day

Results showed that both high intensity long and high intensity short duration activities correlated to lower body mass index or lower risk for overweight, obesity.

The researcher stated that higher intensity physical activity of less than 10 minutes per day is highly beneficial for weight gain prevention.

The lower intensity activity did not make much difference.

Fan JX, Brown BB, Hanson H, Kowaleski-Jones L, Smith KR, Zick CD Moderate to vigorous physical activity and weight outcomes: does every minute count? Am J Health Promot. 2013 Sep-Oct;28(1):41-9. doi: 10.4278/ajhp.120606-QUAL-286. Epub 2013 Mar 4.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Not all exercise burns fat equally.

Have you accepted this truism: that the more physically active you are, the less likely you are to gain weight? Here is the catch: not all exercise is equally effective when it comes to burning fat. The good news is you don’t have to exercise for several hours a day to make a difference.

The reviewed research is very interesting and the results may surprise you. Healthy young men were divided into three groups: one control group did not exercise, one group did moderate intensity exercise at 50 percent Vo2peak for 60 minutes, and one group did high intensity exercise, alternating 2 minutes at 90 percent Vo2peak with 2 minutes at 25 percent Vo2peak(Trombold JR, et.al.,2013). The energy expenditure was the same for both exercise groups.

The participants were provided a test meal the morning after the exercises. Tests were performed fasting before the meal, and 2, 4, and 6 hours after the meal.

The results showed that even if the participant had similar energy expenditures the high intensity exercise was more effective in lowering triglycerides after the meal. The high intensity was also more effective in increasing fat oxidation which means the high intensity exercise burned more fat.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Best fruits for lowering the risk of Type 2 Diabetes.

We all know that fruit is healthy, but there is evidence that not all fruit will provide the same benefits. The reviewed research compared how different fruits may reduce the risk for Type 2 Diabetes (Muraki I, et.al.,2013).

This was a large study that included a total of 151,209 women and 36,173 men for 3,464,641 person years of follow up.

The findings showed that specific whole fruits, particularly blueberries, grapes and apples are significantly associated with a lower risk of Type 2 Diabetes.

But don’t forget: it is still true that consuming large amounts fruit juice is associated with a higher risk of Type 2 Diabetes.

This is yet another study indicating that too much sugar, even if it comes in the form of fruit juice, is not a good thing.

Muraki I, Imamura F, Manson JE, Hu FB, Willett WC, van Dam RM, Sun Q. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ. 2013 Aug 28;347:f5001. doi: 10.1136/bmj.f5001.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Casual Soda Drinker? Don’t go there!

Sugar sweetened beverages have been associated with type 2 diabetes, obesity and other health problems. The reviewed research specifically investigated the relationship with sugar intake, sugar sweetened beverages and endometrial cancer(Inoue-Choi M, et.al.,2013).

The participants were 23,039 postmenopausal women. From 1986 to 2010, 506 cases of estrogen dependent endometrial cancers were identified.

When compared with women who never drank sugar sweetened beverages, the cancer risk was 78 percent higher for the women in the highest quintile.

A higher risk for endometrial cancer was also found with higher sugar intake.

Sugar and sweets are seriously a major health hazard increasing the risk for many types of chronic conditions. You will reduce the risk for all of these health hazards by changing the habit of consuming sugar and sugar sweetened beverages.

References

Inoue-Choi M, Robien K, Mariani A, Cerhan JR, Anderson KE. Sugar-Sweetened Beverage Intake and the Risk of Type I and Type II Endometrial Cancer among Postmenopausal Women. Cancer Epidemiol Biomarkers Prev. 2013 Nov 22. [Epub ahead of print]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

A common mineral deficiency that influences your insulin resistance.

 

It is important for you to eat a low glycemic index diet to stay insulin sensitive. It also needs to be a high nutrient, low glycemic index diet. Certain micronutrients can help regulate glucose and insulin metabolism.

One of these micronutrients is the mineral magnesium.

Magnesium intake and how it relates to insulin sensitivity is exactly what the reviewed research investigated (Wang J, et.al.,2013). Magnesium levels were calculated using 24 hour dietary recalls at the start of the study and at 6 and 12 months. Fasting glucose and insulin were measured at the same times and used for calculations of insulin resistance.

Magnesium intake was found to be inversely related to biomarkers of insulin resistance.

This highlights how important it is to eat a low glycemic index diet high in nutrients. It may be a good idea to take a supplement with well absorbed magnesium, since magnesium is important for many other reasons.

It is best to take magnesium with other important minerals, since minerals will affect each other. Taking only one mineral can result in the reduction of another.

Wang J, Persuitte G, Olendzki BC, Wedick NM, Zhang Z, Merriam PA, Fang H, Carmody J, Olendzki GF, Ma Y. Dietary magnesium intake improves insulin resistance among non-diabetic individuals with metabolic syndrome participating in a dietary trial. Nutrients. 2013 Sep 27;5(10):3910-9. doi: 10.3390/nu5103910.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Beat Blood Sugar in 2 Weeks With 15 Minutes of Exercise!

Do you think it’s to good to be true? Amazingly that is exactly what the reviewed research documented!

In this study, 16 young men did 30 second sprints 4-6 times on a stationary bike per session for a total of 6 sessions (Babraj JA, et.al.,2009).

Insulin sensitivity was improved by 23 percent and aerobic cycling performance was improved by approximately 6 percent. This was accomplished in 2 weeks and took only 15 minutes of exercise time!

Apparently, it doen’t take much time to improve your glucose metabolism and reduce metabolic risk factors.

References

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Are high glucose levels shrinking your brain?

As research pours in, we continue to see more and more evidence of the detrimental effects of high blood glucose levels. This study evaluated glucose levels and it’s association to memory and hippocampal volume, an area of the brain (Kerti L, et.al.,2013).

The participant were 141 non diabetic men and women with an average age of 63.1 years. Fasting glucose, insulin and HbA1c (long term glucose control) and MRI scans were performed.

The results showed that even in the absence of type 2 diabetes or what is considered impaired glucose control, chronically higher blood glucose levels had a negative influence on cognition.

It was found that lower HbA1c and glucose levels were significantly associated with better scores in delayed recall, learning ability and memory consolidation. This seems to be related to, at least in part, by hippocampal volume and microstructure.

Maintaining good glucose control is crucial not only for memory, but for many other reasons as well. These are health issues you can learn about in The Special Effects Diet program. Protect your future by protecting your brain.

References

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Reduce your cardiovascular risk with the right fat

Common opinion goes like this: fat creates heart disease. New research is questioning that assumption and proving the opposite, that fat can be heart protective. The research reviewed is one of these studies.

7447 participants were assigned to one of three diets:

1. A Mediterranean diet supplemented with extra-virgin olive oil

2. A Mediterranean diet supplemented with mixed nuts

3. A control diet where the participants were advised to reduce fat intake (Estruch R,et.al.,2013).

The results showed that the Mediterranean diet supplemented with
extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events.

Good sources of healthy fat are avocados, nuts, seeds and olive oil. Fish like wild salmon is a good source of omega 3 fat which is also very important.

The Special Effects Diet program explains how to create healthy meals that are even more effective than the standard Mediterranean diet.

References

Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM, Serra-Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Martínez-González MA. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013 Apr 4;368(14):1279-90. doi: 10.1056/NEJMoa1200303. Epub 2013 Feb 25.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Improve Your Glucose Control with Green Tea

Don’t risk poor health! Increased inflammation is a risk factor for all chronic diseases. Poor glucose control is tissue destructive and will increase low grade inflammation. You need to improve your insulin sensitivity to increase glucose control.

If you want to feel great and function well, you need to do all you can to be as insulin sensitive as possible.

The reviewed research shows us an easy way to help improve insulin sensitivity which leads to better glucose control. These researchers looked at data from seventeen randomized controlled studies that evaluated the effects of green tea and green tea extract on glucose control and insulin sensitivity(Liu K,et.al.,2013).

Green tea significantly reduced fasting glucose and hemoglobin A1c, a measure of long term glucose control.

If you don’t like drinking green tea, there is an easy way to get all the benefits! Take it as a capsule in a concentrated form. Just be sure what you are taking is not contaminated from pesticides. To learn more click here.

References

Liu K, Zhou R, Wang B, Chen K, Shi LY, Zhu JD, Mi MT. Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013 Aug;98(2):340-8. doi: 10.3945/ajcn.112.052746. Epub 2013 Jun 26.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

High blood levels of omega 3 = Low incidence of mini strokes

Many studies rely on food questionnaires to calculate omega 3 fatty acid intake, but questionnaires can never be as accurate as a blood test. The reviewed research is especially interesting. Not only were blood levels of omega 3 fatty acid measured: 3660 participants also had MRI scans of their brains at the start of the study and were even rescanned 5 years later (Virtanen JK,et.al.,2013).

When comparing participants with the highest level of omega 3 fatty acids to participants with the lowest levels, the ones with the highest levels had a 40 percent lower occurrence of mini strokes.

Higher omega 3 fatty acids are also associated with improved white matter of the brain. White matter is the nerve fibers and the myelin sheath, providing insulation and acceleration of impulse conduction.

The omega 3 fatty acids referred to here are the ones found in fish. The plant derived fatty acids, even though some of them will be converted to EPA and DHA the active ingredients in omega 3 fat, did not show the same benefits.

More and more evidence confirming the health benefits of omega 3 fat is appearing all the time, and this study is another example.

Virtanen JK, Siscovick DS, Lemaitre RN, Longstreth WT, Spiegelman D, Rimm EB, King IB, Mozaffarian D. Circulating omega-3 polyunsaturated fatty acids and subclinical brain abnormalities on MRI in older adults: the cardiovascular health study. J Am Heart Assoc. 2013 Oct 10;2(5):e000305. doi: 10.1161/JAHA.113.000305. PMID: 24113325 [PubMed - in process]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Memory and the Mediterranean Diet

The Mediterranean diet has proven to be beneficial for the prevention of several common chronic diseases. The research reviewed investigated the link between cognition/dementia, and how well the participants followed a Mediterranean diet. (Lourida I, et.al.,2013).

Information from eleven observational studies and one randomized controlled study were analyzed. Results suggested that consistent adherence to the diet led to better cognitive function, slower cognitive decline and a lower risk for developing Alzheimer disease.

Surprised? It makes perfect sense when we look at the reasons for Alzheimer disease. More and more research shows that insulin resistance of brain tissue is one of the major reasons for Alzheimer’s. So it makes sense that a Mediterranean style diet helps with prevention.

Holiday season is approaching, and knowing how to regulate the glycemic index of your meals will be very useful. 2 important measures to take are:

1. Slowing down the absorption of glucose (sugar) when you eat.

2. Lowering the blood glucose after you eat.

You will learn these 2 great tips and more from “The Special Effects Diet” program. Download it now from www.tissuerecovery.com to get an early start fighting holiday weight gain!

Lourida I, Soni M, Thompson-Coon J, Purandare N, Lang IA, Ukoumunne OC, Llewellyn DJ. Mediterranean diet, cognitive function, and dementia: a systematic review. Epidemiology. 2013 Jul;24(4):479-89. doi: 10.1097/EDE.0b013e3182944410.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

Enjoy your snacking with no weight gain

Ever wonder what to eat if you get hungry between meals? The reviewed research investigated the response to almonds not only as a snack, but also when eaten with a meal (Tan SY, Mattes RD, 2013).

The study went on for 4 weeks. The participants with an increased risk for type 2 diabetes either had 43 grams of almonds with breakfast or lunch, or they had it as a morning snack or afternoon snack.

The effects were most noticeable in the snack groups. It was found that the almonds lowered the blood glucose after eating and when consumed as snacks they also reduced hunger and the desire to eat. Without being told to reduce the calorie intake, the daily energy intake was reduced, and the almonds did not increase the risk for weight gain when compared with the control group.

Research comparing different types of snacks with the same calorie content has also provided surprising, and very useful information when it comes to keeping your weight down. You can read about these and other interesting facts in “The Special Effects Diet program” which can be downloaded immediately from our website www.tissuerecovery.com.

Resources

Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr. 2013 Oct 2. doi: 10.1038/ejcn.2013.184. [Epub ahead of print]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.