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Depression, inflammation and oxidative stress


Research has indicated that inflammation is one of the reasons for depression. The reviewed study is especially interesting since biomarkers of both inflammation and oxidative stress were measured in the 80 participants diagnosed with depression and also in the control group (Baek D., Park Y., 2013).

Levels of omega 3 fatty acids, EPA and DHA which are the active ingredients in omega 3 fat, were measured in the red blood cells together with levels of omega 6 fatty acids.

Red blood cell levels of omega 3 fatty acids were found to be inversely associated with both markers of inflammation and oxidative stress, while omega 6 fatty acids were positively associated with inflammation and oxidative stress.

The same associations were found in the participants with or without depression.

This clearly shows that higher levels of omega 3 fatty acids are related to less inflammation.

Most people eating a regular diet get too much omega 6 fat compared with omega 3, a ratio indicating inflammation. Inflammation is a risk factor for all chronic diseases and just taking 2 capsules of fish oil daily can help reduce inflammation as long as the fish oil you take has high amounts of EPA and DHA. Click here to read about a fish oil which offers more benefits.

References

Baek D, Park Y. Association between erythrocyte n-3 polyunsaturated fatty acids and biomarkers of inflammation and oxidative stress in patients with and without depression. Prostaglandins Leukot Essent Fatty Acids. 2013 Sep 21. pii: S0952-3278(13)00189-0. doi: 10.1016/j.plefa.2013.09.008. [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.

Prevent strokes the easy way

 

You don’t want to experience a stroke: you may not survive it, or it may leave you disabled. There are several things you can implement to help prevent strokes, but the research reviewed here investigated one very simple prevention technique.

The investigators used published research to assess stroke events and the association between vitamin B supplementation in 54,913 participants (Ji Y, et.al., 2013). They found that B vitamin supplementation significantly reduced stroke events because it reduced homocysteine, which is a toxic amino acid. Interestingly, no significant benefit was found using vitamin B12 alone.


It can’t be much simpler, just take a good quality vitamin B-complex  every day!


Be aware that not all vitamin B-complex formulas are equal. There is more than one form of the B vitamins, and some forms provide more benefits than others. Providing the metabolites of the B vitamins is also an additional way of ensuring that you receive all the benefits you can from your B vitamin formula.

References:

Ji Y, Tan S, Xu Y, Chandra A, Shi C, Song B, Qin J, Gao Y. Vitamin B supplementation, homocysteine levels, and the risk of cerebrovascular disease: A meta-analysis. Neurology. 2013 Oct 8;81(15):1298-307. doi: 10.1212/WNL.0b013e3182a823cc. Epub 2013 Sep 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.

Walk fast to get help with with weight loss

 

Walking has been promoted as an easy way to lose weight and stay in shape, but is it really effective? That is exactly what the reviewed researched investigated.

The participants a total of 4511 adults aged 18-64 years were included in the study(Fan JX, et.al.2013). The body mass index (BMI) were measured and accelerometers were used to evaluate minutes per day of high intensity bouts of walking of either 10 minutes or more, or less than 10 minutes. This was compared with lower intensity walking of 10 minutes or more per day and lower intensity walking of less than 10 minutes per day.

It was found that both higher intensity short-duration or walking long-duration were related to reduced BMI or risk of overweight/obesity. Neither the short walks or the long walks of lower intensity were found to have a positive effect on BMI or risk of overweight/obesity.

The message is that even less than 10 minutes of walking per day can help you prevent weight gain if it is high intensity walking. This is another example showing that it is the intensity of the exercise you do that is important, not the time you spend doing it. The more intense you exercise, the less time you need to spend doing it.

Reference:

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.

Reduce breast cancer risk with omega 3 fat from a fish source

The health benefits of taking omega 3 fatty acids coming from fish is collecting more and more documented evidence. The reviewed research investigated a huge number of articles including approximately 50,000 breast cancer cases involving more than 2 million participants (Zheng JS, et.al., 2013).

The researchers concluded that higher consumption of omega 3 fatty acids from a marine source is associated with a lower risk of breast cancer. The analysis indicated that the breast cancer risk was reduced by 5 percent per 0.1g/day of the fatty acids.

According to this you may be able to reduce your risk quite a bit by taking a couple of fish oil capsules per day.

Is some fish oil really better than others? Yes! Most fish oils on the market are ethyl esters because that’s cheaper to produce. Fish oil in a triglyceride form is better absorbed than ethyl esters. Look for a formula that has high amounts of the active ingredients of omega 3 fat – EPA and DHA. Make sure that the oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

To read more about all the benefits of omega 3 fatty acids click here.

Reference:

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.

How to reduce your risk of dementia

It’s great that you and I are probably going to live longer, but the idea of being mentally impaired by dementia is terrifying. Dementia affects more people than you may be aware of: for that reason it makes a lot of sense to do what we can to prevent it.

The reviewed research evaluated the relationship between glucose levels and the risk of dementia (Crane PK, et.al. 2013). The researchers used 35,264 measurements of glucose levels and 10,208 measurements of glycated hemoglobin levels from 2067 participants without dementia to examine the relationship between glucose levels and the risk of dementia. Glycated hemoglobin is a measurement of long-term glucose control. The average follow up time was 6.8 years and there were participants both with and without diabetes included in the study.

The results documented that higher glucose levels were related to an increased risk for dementia both in participants without diabetes as well as participants with diabetes.

Just by making some changes to the composition of your meals you can reduce the risk of dementia. Click here to find out how you can learn to modify your diet and reduce your potential for dementia.

Reference:

Crane PK, 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.

Inflammation: it’s dangerous!

You might think of inflammation as something you don’t have a problem with unless you have a hot and swollen joint or have recently injured yourself. Even then, it may look like a localized reaction not affecting any other part of your body.

This is far from the truth. Any type of inflammation, in any area of the body, will also affect the rest of the body.


The most dangerous form of inflammation may actually be what we call low grade inflammation because we may not have any visible signs. This means you don’t have to have a swollen joint to have an issue with it. This type of inflammation becomes systemic, which means it will affect your whole body and can be measured testing different inflammatory markers. It is also a risk factor for chronic disease, and cardiovascular disease is one of them.

The reviewed research investigated something interesting. The researchers  measured several inflammatory markers: three of them were C-reactive protein, TNF-alpha and IL-6 in both heathy and non healthy obese and non obese participants(Phillips CM, Perry IJ, 2013). The results showed that the determining factor if somebody was metabolically healthy or unhealthy was   the degree of inflammation even if they were obese.


This does not mean that it is a good idea to be obese, because that usually leads to increased inflammation, but somebody who is overweight may have a lower risk for cardiovascular disease if they have very low inflammatory markers.


It is very important to keep inflammation low. You can significantly lower inflammation by eating a certain way. For more information on how to lower inflammation with your diet, click here.

Reference:

Phillips CM, Perry IJ. Does Inflammation Determine Metabolic Health Status in Obese and Nonobese Adults? J Clin Endocrinol Metab. 2013 Aug 26. [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.

Get Your Beauty Sleep and Lose Weight!

 

Research has documented the link between obesity and sleep loss,
although no on has been able to explain why. Recent research has found
that sleep deprivation significantly decreases brain activity related to
the evaluation of appetite and affects choices of what kind of foods we
find desirable (Greer SM, et. al.,2013).

The result is an increase in the desire for food that causes weight gain
and is high in calories.

Not sleeping enough can cause you to gain weight, for these reasons.
It can also be one of the reasons why you maintain the gained weight.
If you want to stay lean or lose weight, be sure to get enough sleep. Most
people need between 7 and 8 hours.

Reference:

Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain. Nat Commun. 2013 Aug 6;4:2259. doi: 10.1038/ncomms3259.

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.

 

Important facts about magnesium which may surprise you

Did you know that magnesium deficiencies have been shown to increase cardiac arrhythmias? Magnesium is one of the most important minerals because magnesium affects many functions, but this reviewed research focused on cardiovascular disease.

The research included studies of 313.041 individuals and investigated associations of circulating and dietary magnesium with cardiovascular disease and ischemic heart disease(Del Gobbo LC, et.al.,2013).

Cardiovascular disease risk decreased when circulating and dietary magnesium increased.

If you are going to supplement with magnesium, it is better to take a formula which includes other important minerals since taking only one mineral will affect the level of another one. To read more about this click here.

Reference:

Del Gobbo LC, Imamura F, Wu JH, de Oliveira Otto MC, Chiuve SE, Mozaffarian D Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2013 Jul;98(1):160-73. doi: 10.3945/ajcn.112.053132. Epub 2013 May 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.

Antioxidants and Optimism

The research reviewed this time is a little bit different. The researchers looked at the association between antioxidants and optimism (Boehmite JK, et.al., 2013). That participants were 982 men and women and the researchers evaluated the relationship between optimism and serum concentration of nine different antioxidants.

The results showed that optimism was associated with greater carotenoid concentration.

This was interesting since blood levels of these antioxidants were measured instead of relying on food questionnaires. We know from other studies that our biochemistry affects both physical and emotional health.

Reference:

Boehm JK, Williams DR, Rimm EB, Ryff C, Kubzansky LD. Association between optimism and serum antioxidants in the midlife in the United States study.  Psychosom Med. 2013 Jan;75(1):2-10. doi: 10.1097/PSY.0b013e31827c08a9. Epub 2012 Dec 20.

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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 Inflammation by Using Your Mind

Inflammation is a risk factor for all chronic diseases. Anything you can do to reduce inflammation will be beneficial to your health. This reviewed research investigated if meditation could help reduce inflammation (Rozenkranz MA, et.al.,2013).

A stress test was used to induce psychological stress. Inflammation was produced using a topical application of capsaicin cream to the forearm skin. Data was collected on cortisol (a stress hormone) and also on inflammation before and after the experiment. The study lasted eight weeks. One group of the participants were in a meditation group and the other group participated in a health enhancement program.

The results showed that both groups had comparable cortisol responses and equivalent reductions in self reported in psychological distress and physical symptoms. The interesting part was the meditation group having a significantly smaller post-stress inflammatory response.

Reference:

Rosenkranz MA, Davidson RJ, Maccoon DG, Sheridan JF, Kalin NH, Lutz A. A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain Behav Immun. 2013 Jan;27(1):174-84. doi: 10.1016/j.bbi.2012.10.013. Epub 2012 Oct 22.

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.

Specific fat produced from exercise makes you lose weight

That fat can make you lose weight may sound strange. Even stranger is what the reviewed research documented (Böstrom P,et.al.,2012).

When both mice and humans exercise, a membrane protein is cleaved and

secreted as a newly identified hormone called irisin.  Irisin acts on what’s called white fat cells, that’s the type of fat that makes us fat, and stimulates the development of brown fat. Brown fat is more metabolically active and improves insulin sensitivity and energy expenditure, in other words it makes us lose weight.

New research presented at the American diabetes Association meeting on June
21, 2013 showed that healthy men that exercised for 12 weeks on a
stationary bike converted some of their white fat to healthier browner fat.

This is one more reason why exercise helps keep us slim. The extra calories you burn when you exercise is just a small part of why exercise is helpful if you want to lose weight.

Reference:

Boström P, Wu J, Jedrychowski MP, Korde A, Ye L, Lo JC, Rasbach KA, Boström EA, Choi JH, Long JZ, Kajimura S, Zingaretti MC, Vind BF, Tu H, Cinti S, Højlund K, Gygi SP, Spiegelman BM. Dependent myokine that drives brown-fat-like development of white fat and thermogenesis. Nature. 2012 Jan 11;481(7382):463-8. doi: 10.1038/nature10777. A PGC1-α

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.

What is the best time day to be physically active?

The reviewed research evaluated how walking at different times affected the blood glucose after a meals (Dipietro L, et.al.,2013).

The participants were 60 years or older inactive individuals with elevated fasting blood glucose levels between 105 and 125 mg/dl. The exercise protocols consisted of either 15 minutes of walking after meals, or 45 minutes of sustained walking at 10:30 AM or 4:30 PM. The walking was done on a treadmill, and all the participants walked at the same intensity.Both the 45 minutes morning walk and the 15 minutes walk after a  meal significantly improved 24 hour glycemic control when compared to not walking. Walking 15 minutes after a meal was however significantly more effective in reducing the blood glucose 3 hours after dinner than walking 45 minutes in the morning or 45 minutes in the afternoon.

You should exercise after you eat if you want to use exercise as a tool to lower blood glucose. You will get greater benefits from exercise if you exercise more than once per day, even if it is just for a few minutes.

Reference:

Dipietro L, Gribok A, Stevens MS, Hamm LF, Rumpler W. Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance. Diabetes Care. 2013 Jun 11. [Epub ahead of print]

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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.

Important research related to Alzheimer’s disease

Alzheimer’s disease is at least partially caused by decreased clearance of the beta-amyloid peptide breakdown products.  The reviewed research investigated how different diets may affect the removal of these breakdown products (Hanson AJ, et.al.,2013).

One group of the participants were older adults with normal cognition, while the other group were older adults with mild cognitive impairment. Two types of diets were tested. One was high in saturated fat and had a high glycemic index (included high glycemic index carbohydrates). The other diet was low in saturated fat and had a low glycemic index.

The results showed that the low saturated fat, low glycemic index diet decreased the levels of the lipoproteins that were less effective at clearing the beta-amyloid while the high saturated fat, high glycemic index diet increased these lipoproteins. This is very good news because this showed that you can reduce the risk for Alzheimer’s disease by implementing a low glycemic index diet low in saturated fat. This type of diet also helps to reduce the risk for other chronic diseases because it helps to reduce inflammation.

If you want to know more about this, both of the books Effective Nutrition for Effective Healing and The Food Connection will show you how to implement a very low glycemic index, high nutrient way of eating.

Reference:

Hanson AJ, Bayer-Carter JL, Green PS, Montine TJ, Wilkinson CW, Baker LD, Watson GS, Bonner LM, Callaghan M, Leverenz JB, Tsai E, Postupna N, Zhang J, Lampe J, Craft S. Effect of Apolipoprotein E Genotype and Diet on Apolipoprotein E Lipidation and Amyloid Peptides: Randomized Clinical Trial. JAMA Neurol. 2013 Jun 17:1-9. doi: 10.1001/jamaneurol.2013.396. [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.

Specific type of vitamin B prevents DNA damage

B vitamins are important in many ways – higher vitamin B levels have been linked to a lower risk for cancer. This research examined the association between pyridoxal, a type of vitamin B 6, folate and homocysteine with 8-OHdG, a marker of oxidative DNA damage (Kuwahara K, et.al, 2013). The participants were both men and women ages 21 to 66 years.

The results documented that 8-OHdG concentration was inversely associated with pyridoxal concentration in men. This means that this specific form of vitamin B 6 can help protect against oxidative DNA damage.

Not all B vitamins formulas contain this type of vitamin B6. If you are going to take B vitamins why not take it in a form which gives you the most benefits.
Our B Complex formula not only contains this form of B 6, but it also contains the most effective form and metabolites of other B vitamins for added benefits.

Reference:

Kuwahara K, Nanri A, Pham NM, Kurotani K, Kume A, Sato M, Kawai K, Kasai H, Mizoue T. Serum vitamin B6, folate, and homocysteine concentrations and oxidative DNA damage in Japanese men and women. Nutrition. 2013 Jun 22. pii: S0899-9007(13)00204-9. doi: 10.1016/j.nut.2013.03.014. [Epub ahead of print]

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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.

 

Surprising effects of meditation if practiced a specific way

We can now find more and more research related to the benefits of meditation. A lot of the research is related to the relaxing effects of meditation and it may look like meditation is just another way of getting relaxed. While relaxation can be beneficial in itself, there are more to meditation than just relaxation.

The reviewed research had a group of participants meditate by focusing on feeling compassionate towards others (Kok BE, et.al., 2013). They called it a loving-kindness meditation. The length of the study was 6 weeks and the participants who meditated were compared with a non meditating group. The results were measured by evaluating the vagal tone.

The vagus nerve regulates several so called unconscious functions like breathing and heart rate. Heart rate variability is a way to measure vagus tone and higher heart rate variability relates to decreased cardiovascular risk and better health.

The results showed that the participants who meditated showed an increase in positive emotions which may not be so surprising, but more surprising was that they also showed an increase in vagal tone. What was even more interesting was that the participants who meditated, but did not feel any closer to others or happier after meditating did not see any change in vagal tone.

What this means is that simply meditating is not necessarily producing optimal results. There are many ways to meditate, but not all techniques are equally effective.

A very old way of meditating originating in India is to focus on a point between the eyebrows and connect with the feeling of joy and oneness with everything.
If you are going to spend the time meditating, why not do it the most effective way, getting more compassionate, caring and happier in the process.

Reference:

Kok BE, Coffey KA, Cohn MA, Catalino LI, Vacharkulksemsuk T, Algoe SB, Brantley M, Fredrickson BL. How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone. Psychol Sci. 2013 May 6. [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.

Chicken, you may be getting more than protein

Unless you are buying antibiotic-free or organic chicken, you probably know that you’re buying chicken that has been fed antibiotics. What you may not know however is that arsenic-based drugs are permitted in poultry production.

Researchers at John Hopkins investigated for that reason how much arsenic chicken meat contained (Nachman KE, et.al., 2013). They collected samples from conventional, antibiotic free and organic chicken from grocery stores in 10 US metropolitan areas and tested them for arsenic. As could be expected conventional chicken meat had considerably higher arsenic levels than antibiotic-free and organic chicken meat.

The researchers also concluded that if arsenical drug use was stopped, it would reduce the exposure and burden of arsenic-related disease in chicken consumers. Bladder and lung cancer are two diseases related to arsenic exposure. Organic food are better not necessarily because of higher nutrient content, but because of the things they don’t contain.

Reference:

Nachman KE, Baron PA, Raber G, Francesconi KA, Navas-Acien A, Love DC. Roxarsone, Inorganic Arsenic, and Other Arsenic Species in Chicken: A U.S.-Based Market Basket Sample. Environ Health Perspect. 2013 May 11. [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.

The Surprising Effect of Berries

If you like berries, this research is good news for you. Berries are known for their high antioxidant content, but this study investigated the effects of berries on glucose control (Törrönon R. et.al., 2013).

Researchers measured both glucose and insulin after eating white bread or rye bread – with or without berries to see if it would reduce the glucose and insulin response.

The participants, who were healthy females, consumed either white bread or rye bread. Both breads were equal to 50 grams of available starch. First, both breads were consumed without berries. Second, both breads were consumed with 150 grams of whole-berry puree. Third, at a separate time the participants also consumed the bread with one specific type of berry. The results were very interesting.

The berry mixture improved the glycemic profile of the breads. The white bread was improved 38 percent – which means the berries reduced blood glucose. After eating white bread, the berries reduced the blood glucose an astounding 38 percent. Strawberries alone reduced blood glucose by 36 percent. Strawberries, bilberries, lingonberries, chokeberries and the berry mix all reduced the insulin response after eating bread. Even when berries are sweet, they are still able to lower blood glucose when eaten with a high glycemic index food like bread.

Reference:

Törrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. Epub 2013 Jan 30. J Nutr. 2013 Apr;143(4):430-6. doi: 10.3945/jn.112.169771.

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.

Still don’t believe? Omega 3 fatty acids, total mortality and heart disease

 

Have you ever questioned the benefits of omega 3 fat? Even though so much research has been published on the benefits, many people have reservations.

This new study did not rely on self-reported dietary intake, which some of the studies have, but instead used blood tests to measure the levels of different omega 3 fatty acids in the participants (Mozaffarian D. Et.al. 2013).

A large sample of 2,692 participants was followed for 16 years. The results documented that both higher individual (EPA, DHA, DPA) and higher total omega 3 fatty acids were associated with lower total mortality and especially lower mortality from coronary heart disease in older adults.

An easy way to raise the levels of both total omega 3 fatty acids as well as EPA, DHA, the individual omega 3 fatty acids, is to take a quality fish oil containing high amounts of EPA, DHA.

Make sure to remember this: fish oil like Better Fish Oil in a triglyceride form provides more benefits than the ethyl ester, which is more common.

 

Reference:

Mozaffarian D, Lemaitre RN, King IB, Song X, Huang H, Sacks FM, Rimm EB, Wang M, Siscovick DS. Plasma phospholipid long-chain &#-3 fatty acids and total and cause-specific mortality in older adults: a cohort study. Ann Intern Med. 2013 Apr 2;158(7):515-25. doi:10.7326/0003-4819-158-7-201304020-00003.

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.

Save your eyes: reduce the risk of macular degeneration

We all value our eyesight. New research shows us an easy way to help prevent macular degeneration (Merle BM, et.al., 2013).

963 participants were followed for 31 months and plasma fatty acids were measured from fasting blood samples, eye examinations were also performed.

High plasma omega-3 fatty acids were found to be associated with a reduced risk for age-related macular degeneration.

Just two capsules per day of the formula Better Fish Oil which contains high amounts of EPA, DHA the active ingredients of omega 3 fat will increase the omega 3 fatty acid levels in your blood. Make sure the form of Omega-3 fish oil you buy is the very best. Omega-3 fatty acids in a triglyceride form is easier to absorb and provides additional benefits compared with ethyl esters which are much more common since they are cheaper to produce.

Reference:

J Nutr. 2013 Apr;143(4):505-11. doi: 10.3945/jn.112.171033. Epub 2013 Feb 13. High concentrations of plasma n3 fatty acids are associated with decreased risk for late age-related macular degeneration. Merle BM, Delyfer MN, Korobelnik JF, Rougier MB, Malet F, Féart C, Le Goff M, Peuchant E, Letenneur L, Dartigues JF, Colin J, Barberger-Gateau P, Delcourt C.

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 dinner can affect how much you eat the next day

Recent research indicates that the gut bacterial flora may affect the
metabolism including appetite, and the reviewed study evaluated the effects
of a whole grain barley kernel product  on markers of metabolism and
appetite regulation  in healthy people (Johansson EV,et.al., 2013).

Boiled barley kernels were compared with white wheat bread as a late
evening meal to young adults. Blood samples were taken the next day during
standardized breakfast and lunch meals and analyzed for glucose, insulin,
IL-6 (an inflammatory marker),free fatty acids and specific hormones.
Appetite sensation and voluntary food intake was also evaluated.

The results were very interesting. The barley kernel evening meal decreased
fasting free fatty acids and IL-6, decreased blood glucose, decreased a
hormone, decrease the voluntary food intake the next day and reduced
perceived hunger after the meal.

The researchers thought the results may be caused by gut microbial
fermentation of the barley kernels.

NOTE: If you want to try this, just remember that whole barley kernels were used in this study, not pearled barley like you find in most grocery stores. Try
a natural food market, they may have it. Also, barley contains gluten, so if you don’t tolerate gluten, this is not for you.

Reference:

Nutr J. 2013 Apr 11;12:46. doi: 10.1186/1475-2891-12-46.Effects of indigestible carbohydrates in barley on glucose metabolism,appetite and voluntary food intake over 16 h in healthy adults.Johansson EV, Nilsson AC, Ostman EM, Björck IM.

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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.

More Good News About Vitamin D

Are you always tired? Try having your vitamin D levels checked, then take vitamin D if you are deficient. The energy of our cells is produced in the mitochondria of our cells. Suboptimal mitochondrial function has been implicated in fatigue.

The reviewed research examined the effect of vitamin D in individuals with fatigue and evaluated oxidative phosphorylation in two of the calf muscles (Sinha A,et.al., 2013). Oxidative phosphorylation is one of the major energy producing pathways in the mitochondria. The participants who were vitamin D deficient underwent magnetic resonance spectroscopy, and had their vitamin D levels checked before and after they were given vitamin D. They were also compared with a healthy control group which had the same tests done. After the vitamin D therapy, the phosphocreatine recovery half-time was significantly reduced in the vitamin D deficient participants which indicate an improvement in maximal oxidative phosphorylation (the energy pathway). This means that there is a link between vitamin D and the mitochondria in the skeletal muscles.

If you have fatigue, get your vitamin D levels checked. It could make all the difference. You can read more about the importance of vitamin D by clicking here.

 

Reference:

J Clin Endocrinol Metab. 2013 Mar;98(3):E509-13. doi: 10.1210/jc.2012-3592. Epub 2013 Feb 7. Improving the vitamin D status of vitamin D deficient adults is associated with improved mitochondrial oxidative function in skeletal muscle. Sinha A, Hollingsworth KG, Ball S, Cheetham T.

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.

Lowering the risk for cardiovascular disease also lowers the risk for cancer

Interesting new research proves that when causes for one disease are corrected, not only will the risk for that disease be lowered, but the risk for other diseases will be lowered.

This study, which included 13,253 participants, was conducted for almost 20
years (Rasmussen-Torvik LJ, et.al., 2013). The participants were classified
according to 7 cardiovascular health metrics which included:

  • Not smoking
  • Being involved in regular physical activity
  • Achieving healthy blood sugar and blood pressure
  • Maintaining healthy cholesterol and body mass index (BMI)
  • Eating a healthy diet

The results showed that the participants that met the goals for 6 to 7 of
these health metrics had a 51 percent lower risk for cancer compared to
those who met 0 goals of these metrics.

It is easier than you think to prevent serious disease.
If you eat right, exercise regularly and don’t smoke, other factors tend
to correct automatically.

Reference:

Ideal cardiovascular health is inversely associated with incident cancer:
the atherosclerosis risk in communities study.

Rasmussen-Torvik LJ, Shay CM, Abramson JG, Friedrich CA, Nettleton JA,Prizment AE, Folsom AR.

Circulation. 2013 Mar 26;127(12):1270-5. doi:
10.1161/CIRCULATIONAHA.112.001183. Epub 2013 Mar 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.

Ratio of Omega 6 to Omega 3 fatty acids important for memory

A lot of research has been published on the importance of omega-3 fatty acid.

It’s not only important that you eat omega 3 fat, but it is important that you eat enough of omega 3 fat so that the ratio of omega 6 to omega 3 is good.

The research reviewed here is interesting because it looks at the ratio of omega 6 to omega 3 fats and its association to dementia and cognitive decline (Loef M., Walachia H.,2013). The research included both animal and human studies.

The results documented a positive association between the ratio of omega 6 to omega 3 fat and cognitive decline, dementia and an increased risk for Alzheimer’s decease. This was found in studies for both animals and humans.

Most people today have a higher ratio than what is desirable of omega six to Omega 3 fat because they are using vegetable oil when cooking, and they are not eating enough omega-3 fats. An easy way to correct that is to use a high quality fish oil. Two capsules daily of an oil that contains high amounts of EPA, DHA the active ingredients of Omega 3 fat will make a big difference.

To read the original abstract, click on the reference below.

Reference:

Loef M, Walach H. The omega-6/omega-3 ratio and dementia or cognitive decline: a systematic review on human studies and biological evidence. J Nutr Gerontol Geriatr. 2013 Jan;32(1):1-23. doi: 10.1080/21551197.2012.752335.

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.

If you think artificially sweetened soft drinks are healthier than sugar sweetened, you need to read this.

 

It’s a common belief that artificially sweetened soft drinks are a good alternative to sugar sweetened ones. They are usually promoted as diet soft drinks, and people with Diabetes may also think it’s okay to drink this, because they don’t contain regular sugar.

The reviewed research is interesting because it compared regular sugar sweetened beverages with artificially sweetened ones, investigating the risk of type 2 diabetes (Fagherazzi G. et.al., 2013). A total of 66.118 women were followed from 1993.

The women who were in the highest quartiles of consumption of both beverages were at increased risk of type II diabetes. The artificially sweetened beverages were not any better at all.

Other studies have shown that people who drink artificially sweetened soft drinks don’t lose any more weight either. If you want something sparkly, try sparkling water instead.

To read the original abstract, click on the reference below.

Reference:

Fagherazzi G, Vilier A, Saes Sartorelli D, Lajous M, Balkau B, Clavel-Chapelon F. Consumption of artificially and sugar-sweetened beverages and incident type 2 diabetes in the Etude Epidemiologique aupres des femmes de la Mutuelle Generale de l’Education Nationale-European Prospective Investigation into Cancer and Nutrition cohort. Am J Clin Nutr. 2013 Mar;97(3):517-23. doi: 10.3945/ajcn.112.050997. Epub 2013 Jan 30.

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 extreme endurance training and competitions like marathons healthy?

No one can dispute that regular exercise is beneficial, but sometimes we tend to think that more is better.

The reviewed research investigated the effects of training for, and the participation in endurance competitions like marathon ultra-marathon, Iron-man distance triathlons and very long-distance bicycle racing (Patil HR, et.al.,2012).

In veteran extreme endurance athletes the recurrent injury and repair to the heart muscle that occur in these athletes may essentially create arrhythmias. Chronic excessive and sustained endurance exercise may be associated with diastolic dysfunction, large-artery wall stiffening and coronary artery calcification.

Don’t draw the conclusion that exercise is dangerous, and that it is better not to exercise, because that is not true. Most endurance athletes don’t even develop these conditions, but if you’re thinking about starting to run marathons for health reasons, you may want to rethink that and instead start to do high-intensity interval training. High-intensity interval training takes a lot less time, and has shown to provide numerous health benefits.

To read the original abstract, click on the reference below.

Reference:

Patil HR, O’Keefe JH, Lavie CJ, Magalski A, Vogel RA, McCullough PA. Cardiovascular damage resulting from chronic excessive endurance exercise. Mo Med. 2012 Jul-Aug;109(4):312-21.

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.

Deep-fried food and the risk of prostate cancer

The study referred here investigated if deep-fried food may increase the risk of prostate cancer (Stott-Miller M,et.al.,2013).

Other research suggests that high-heat cooking may increase the risk of prostate cancer possibly because of the formation of carcinogens.

The researchers found a positive association with prostate cancer risk for people that ate french fries, fried chicken, fried fish, and donuts one or more times per week. The association was even slightly stronger for more aggressive cancers.

Since it wasn’t clear if it was the high heat cooking or the frying that increased the risk, it’s better to just avoid both. To read the original abstract, click on the reference below.

Reference:

Stott-Miller M, Neuhouser ML, Stanford JL. Consumption of deep-fried foods and risk of prostate cancer. Prostate. 2013 Jan 17. doi: 10.1002/pros.22643.

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.

Suprising benefit of walnuts

Research has documented that walnuts improve cardiovascular risk factors.

The reviewed research investigated if walnuts may affect the risk of diabetes (Pan A.,et.al.,2013). 58.063 women aged 52 -77 years and also 79.893 women aged 35-52 years were followed over ten years. None of the women had Diabetes, cardiovascular disease or cancer at the start of the study. The consumption of walnuts and other nuts were assessed every 4 years.

The results showed that women that ate the most walnuts, 2 or more servings per week (1 serving was 28 g) had the lowest risk for Diabetes, but the ones who only ate 1-3 servings per month also showed a reduced risk compared to the women who never or rarely ate walnuts.

The women who ate other nuts also had a lower risk for Diabetes.

Nuts are both a convenient and good snack as long as you don’t have too many at one time. They have a very low glycemic index. Nuts can also be sprinkled on berries or a little bit of fruit as a healthy desert.

To read the original abstract, click on the reference below.

Reference:

Pan A, Sun Q, Manson JE, Willett WC, Hu FB. Walnut Consumption Is Associated with Lower Risk of Type 2 Diabetes in Women. J Nutr. 2013 Feb 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.

More evidence why interval training is better

There has been a lot of research in the last few years on the benefits of interval training. The reviewed study compared interval walking with regular walking (Karstoft K, et. al.,2013).

The participants were people with Type II Diabetes. One group completed 60 minutes of continuous walking. The other group completed interval walking, alternating between three minutes repetitions at low and high intensity. The training energy expenditure and the average intensity were comparable.

The results were very interesting. The VO(2)max, a measure of physical fitness, increased 16.1 percent in the interval group with no changes in the continuous walking group. The body mass, fat mass, and visceral fat decreased only in the interval-walking group. Glycemic control worsened in the continuous walking group with elevated continuous glucose monitoring and increased fasting insulin. The average and maximum continuous glucose levels decreased in the interval-walking group.

The researchers concluded that interval walking is superior to energy expenditure during continuous walking for improved physical fitness, body composition, and glycemic control. This confirms what other research has documented earlier. You get more benefits from exercise if it includes bursts of high-intensity intervals.

To read the original abstract, click on the reference below.

Reference:

Karstoft K, Winding K, Knudsen SH, Nielsen JS, Thomsen C, Pedersen BK, Solomon TP. The Effects of Free-Living Interval-Walking Training on Glycemic Control, Body Composition, and Physical Fitness in Type 2 Diabetic Patients: A randomized, controlled trial. Diabetes Care. 2013 Feb;36(2):228-36. doi: 10.2337/dc12-0658. Epub 2012 Sep 21.

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.

Eggs, heart disease, and stroke

Eggs have had a bad reputation. Many people have been afraid of eating eggs due to high cholesterol.

This has been going on for years, but is there really any evidence that eggs can cause heart disease?

This is what the researchers of the reviewed article wanted to find out (Rong Y,et al.,2013). They reviewed eight articles which included 4.148.095 person-years.

They found that higher consumption of eggs, of up to one egg per day, is not associated with increased risk for coronary heart disease or stroke.

There are many ways you can enjoy eggs. If you have an omelet with some vegetables and beans, you will actually have a very healthy meal especially if you buy organic free range eggs.

To read the original abstract, click on the reference below.

Reference:

Rong Y, Chen L, Zhu T, Song Y, Yu M, Shan Z, Sands A, Hu FB, Liu L. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. BMJ. 2013 Jan 7;346:e8539. doi: 10.1136/bmj.e8539.

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.

Protect your skin with green tea

Most people believe that drinking green tea is a healthy habit. Still the results from the reviewed research may be surprising (Rhodes LE.,et al.,2013).

The participants were women, ranging between the ages of 29 to 59 years old. Their buttock skin were exposed to UV radiations. For 12 weeks, the inflammatory response was measured before and after supplementation with 540 mg of green tea catechins and 50 mg of vitamin C.

The green tea catechins resulted in the incorporation of catechin metabolites into the skin and reduced 12-hydroxyeicosatetraenoic acid, one of the markers of inflammation.

The researchers stated that this may contribute to protection against sunburn inflammation and potentially longer-term damage.

If you don’t enjoy drinking green tea, there is an easier way to get the benefits of green tea. You can also take it in a capsule form. If you use the formula Better Green Tea, you only need to take one capsule per day which is equivalent to approximately 5 cups of green tea.

To read the original abstract, click on the reference below.

Reference:

Rhodes LE, Darby G, Massey KA, Clarke KA, Dew TP, Farrar MD, Bennett S, Watson RE, Williamson G, Nicolaou A. Oral green tea catechin metabolites are incorporated into human skin and protect against UV radiation-induced cutaneous inflammation in association with reduced production of pro-inflammatory eicosanoid 12-hydroxyeicosatetraenoic acid. Br J Nutr. 2013 Jan 28:1-10.

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.