Vitamin C and Pomegranate in the Fight Against Heart Disease

Heart disease claims the lives of nearly 900,000 Americans each year, caused largely by a diet of processed junk food, excess calories, obesity and smoking. Many people are under the false impression that heart disease is inevitable and once diagnosed can only be controlled by a low fat diet and a cocktail of prescription drugs.

This belief has been fostered by a medical profession that makes large profits by perpetuating patients in a never ending cycle of disease progression. Nature has provided powerful tools that can effectively prevent and treat heart disease by correcting the root cause of the affliction.

Inflammation Initiates Heart Disease

Systemic inflammation is one of the primary metabolic processes underlying heart disease as it causes instability in the delicate inner endothelial lining of the coronary arteries. Chronic inflammation causes elevated blood levels of C-reactive protein and studies have shown that the protein is an important marker for heart disease risk.

The flames of inflammation are fanned by a processed diet high in hydrogenated fats and refined carbohydrates. This in turn generates excess triglycerides and oxidized LDL cholesterol in the blood and promotes fat storage in the adipocytes around the abdomen. Metabolically active fat cells secrete chemical messengers known as cytokines, C-reactive protein and the hormone cortisol. This is a protective action evolved by our body to handle short term damage and stress that becomes destructive when levels are chronically elevated.

Vitamin C Lowers Inflammation Markers

Vitamin C is an essential nutrient known to prevent scurvy. Evolutionary scientists know that in our distant past, we were able to synthesize the vitamin internally but lost the capability likely due to plentiful supply from our diet. The importance of vitamin C to our health was highlighted by the work of Nobel Prize winning researcher Linus Pauling who showed the nutrient could be combined with the amino acids lysine and proline to create a powerful agent capable of removing arterial plaque.

The results of a study conducted by the University of California Berkeley and published in the journal Free Radical Biology and Medicine demonstrate the power of vitamin C to lower inflammation by moderating levels of C-reactive protein. Study participants supplemented with 1000 mg a day of vitamin C and were able to reduce C-reactive protein levels by 34%. Vitamin C provides a significant reduction in C-reactive protein levels that translate to lowered risk of cardiovascular disease and heart attack.

Pomegranate Improves Blood Flow to the Heart

Blood flow to the heart becomes slowly constricted over time as our arteries stiffen and become thicker due to increased blood pressure and metabolic imbalance from high blood sugar and insulin resistance. Arterial hardening is recognized as a significant cause of heart disease as the muscles that line the endothelial wall constrict meaning the heart has to pump harder to force blood to all parts of the body. Eventually hardened arteries lead to heart failure and death.

Pomegranate has been shown to reverse the signs of arterial stiffening as it relaxes the endothelial muscles that control blood flow to the heart. The results of a study published in the journal Clinical Nutrition shows that after 3 months of supplementation with pomegranate extract, arterial wall thickness decreased by 35% and dangerous LDL cholesterol oxidation was reduced by 90%.

Nature has provided us with powerful nutrients which we can use to prevent the ravages of heart disease. Combined with proper diet and physical activity, vitamin C and pomegranate can help us to live long and productive lives.

Vitamin K Protects Against Cancer and Heart Disease

(Article first published as Vitamin K Necessary to Stop Cancer in its Tracks on Technorati.)

The second leading cause of death in the US is a preventable disease caused by a damaging diet of processed foods and poor lifestyle choices. Many people view cancer as inevitable having seen family members and friends succumb to the disease and believe there is little they can do to protect themselves from the `Big C`.

Our body is continually under assault from rogue cancer cells that are detected and controlled by our innate immune system. Eventually a diet of sugary processed foods and regular contact with household toxins wear down our natural defenses allowing cancer to proliferate. Vitamin K is a critical nutrient that has been shown effective in preventing a number of cancer cell lines with no toxic side effects.

Typical Diet is Grossly Deficient in Vitamin K

Since its discovery nearly 80 years ago, Vitamin K has been viewed merely as a nutrient necessary for proper blood coagulation. Research over the past decade has shown that this vitamin is essential to many functions necessary to promote ideal health.

Vitamin K1 is the most common form of the vitamin found in fresh vegetables such as broccoli and leafy greens. K1 must be converted to K2 in the intestines to be available for use by our cells. K2 is only found in naturally produced cheeses and natto. Since most diets are deficient in vegetables, very little is available for conversion to the active type shown effective in cancer prevention.

Study Confirms Cancer Fighting Power of Vitamin K

Small quantities of vitamin K are required for normal blood clotting. New research is emerging to confirm the amazing cancer prevention and treatment benefits associated with larger doses of this super nutrient. The results of a study published in the American Journal of Clinical Nutrition show that those individuals with the highest intakes of vitamin K2 had the lowest risk of developing cancer and a 30% reduction in cancer mortality. Due to poor availability in the diet, most people will need to supplement with K2 to achieve full benefit.

Ensure You Have Sufficient Vitamin K2 to Lower Heart Disease Risk

Experts warn that nearly 100% of those tested have low Vitamin K levels circulating in their blood. In addition to the cancer fighting ability associated with the vitamin, research has shown that K2 lowers the risk of heart disease and heart attack as it helps clear plaque-forming calcium from the blood. Millions of people are at increased risk of cancer as well as cardiovascular disease. 

Eating plenty of raw vegetables and greens will ensure you have plenty of vitamin K1 that`s needed to form clots. K1 can be converted to K2 by bacteria in the digestive tract, although this process is inefficient and doesn`t reliably increase blood saturation. Pre-formed K2 is found naturally in only a handful of foods such as cheese curd and fermented natto. Many people find these foods difficult to tolerate and need to take an inexpensive supplement with food to attain optimal health benefits.

Researchers note that vitamin K and vitamin D work synergistically to promote health and prevent disease. Both nutrients work together to increase the production of a protein (Matrix GLA Protein) that helps protect blood vessels from calcification. Therefore it`s important to obtain both vitamins through diet, sun exposure or supplementation and dramatically lower your risk of cancer and heart disease.

Diet and Exercise Key to Age-Related Weight Gain

(Article first published as Physical Activity Limits Age-Related Weight Gain, Diet and Exercise Key to Weight Loss on Technorati.)

Physical activity level is an important part of a successful weight loss regimen. Physical activity duration has been shown to be predictive of weight gain over the years, and can influence critical health biomarkers that predict risk of disease. Research indicates that while regular exercise is important to weight loss and maintenance goals, it cannot be used as a sole means to avoid age-related weight gain.

Study Finds Physical Activity is Part of the Weight Gain Solution

People naturally tend to gain weight as they age due to lowered metabolic rate without a corresponding reduction in calories. The results of a study published in the Journal of the American Medical Association show that women who attain a high level of physical activity when young are significantly more likely to avoid excess weight gain during mid and later life.

The study followed more than 3,500 women over a period of 20 years. Participants were evaluated for weight, BMI, waist circumference and dietary habits at the beginning of the trial and at six intervals thereafter. Women with the highest levels of physical activity that exercised for at least 150 minutes each week gained 20 pounds over the 20 year period, while those with the lowest levels gained more than 33 pounds.

Television Watching Linked to Excess Weight

Spending too much time in front of your television is not good for your health or your waistline. In addition to weight gain, television watching has been shown to increase the risk of developing high blood pressure, metabolic syndrome, and heart disease. The lack of physical activity means calories are burned at a low base rate and we usually pack on extra calories with processed snack foods.

Information revealed in the Medicine and Science in Sports and Exercise journal confirms that television watching causes metabolic changes in the body that cause cardiovascular disease. Further, the amount of time spent watching TV is directly related to weight gain. Time in front of the TV is time you aren’t physically active and burning calories.

Get Moving and Eat Less!

We have all heard the importance of exercising more and eating less for the benefit of our health and waistline. Research studies repeatedly confirm the importance of staying active. Exercise causes important metabolic changes in our body that determine how we burn and store fat. Physical activity naturally releases sugar from the blood into our cells and muscles to be burned as fuel and prevents insulin resistance and the road to diabetes.

While exercise is part of the answer to prevent age-related weight gain, reducing calories is also essential. Women with the highest activity levels still put on an average of one pound per year by mid-life. As those women reach their senior years, they could be carrying an extra 50 to 75 pounds, placing them at greatly increased risk for heart disease, cancer, diabetes and dementia.

The answer to the age-related weight problem is a healthy balance between regular physical activity and lower caloric intake. Plan 150 minutes of exercise each week, turn off the TV and limit calories from processed foods, sugary drinks and refined breads, pasta, rice and desserts. With a little discipline you can win the age-related weight loss battle and lower your risk of disease.

Resveratrol and Grape Seed Activate Longevity Genes

(Article first published as Resveratrol and Grape Extract Shown to Extend Healthy Lifespan on Technorati.)

The benefits of calorie restriction have been known for the past 75 years and provide an important means to increase lifespan. Scientists continue to uncover the evolved biological mechanisms that have been shown to extend life and improve health in animals and mammals alike. 

Eating too much burdens our ability to properly metabolize such a large number of calories and raises the risk of disease. Excess energy from food also influences our genes that regulate aging. The good news is that you can experience the health benefits of calorie restriction by supplementing with targeted nutrients that mimic the effects of lowered calorie intake.

Reducing Calories by 25% Increases Lifespan

Our body is very sensitive to the amount of energy we consume from food each day and scientists have discovered a highly evolved set of genes known as silent information regulators (SIR) that control metabolism and influence our health in an effort to secure our survival. Reducing calories by a quarter has been demonstrated to increase lifespan and improve all aspects of aging including gene expression, DNA repair, oxidative stress and systemic inflammation.

The problem is many people are unable to reduce their food consumption enough to trigger the health boosting effects of calorie restriction. High calorie processed foods have become a large part of our diet that negatively impacts our genes through wild blood sugar swings, insulin resistance and lipid abnormalities. Researchers have found that natural chemical compounds which have evolved to protect fruits and vegetables are able to activate our SIR genes and replicate many of the age reversal effects of caloric restriction.

Resveratrol is a Powerful Antioxidant

Extensive research has documented the antioxidant properties of resveratrol as this polyphenol substance has been shown to prevent oxidative damage that fuels the aging process. The results of a study published in the journal Cell show how resveratrol improves the function of cellular powerhouses known as mitochondria by up regulating the action of the SIR genes. Researchers found that this provided protection against metabolic diseases such as diabetes and heart disease by decreasing oxidative stress on the cell.

Grape Seed Extract Absorbs Free Radicals

Every time you eat, walk or breathe you create free radicals as part of normal metabolism. These tiny particles wreak havoc on the cellular matrix of our cells and are particularly damaging to our brain. Grape seed extract has been shown to decrease free radical induced protein oxidation that affects the electrical conductivity of neurons in the brain. Information published in the Journal of Agricultural and Food Chemistry document the ability of grape seed extract to modify genes which control brain inflammation and may improve cognitive function and memory.

Quercetin Reduces Systemic Inflammation

Quercetin is super nutrient found in many fruits and vegetables that has been shown to exert influence on our genes that control the release of inflammatory chemicals known as cytokines in our body. Cytokines increase levels of inflammation and are known to cause damage to the vascular system and play a role in cancer initiation. A diet high in fresh vegetables and leafy greens will ensure that you consume this valuable nutrient in your diet, although it may be necessary to supplement to attain optimal benefit.

Nature has provided us with a host of nutrients that directly influence our genes and cellular function. Calorie restriction is a proven method to alter our genes toward improved health and longevity. While everyone may not be able to control calories, we can take advantage of natural nutrients that provide similar benefits.

Depression Slows Weight Loss Efforts, Fish Oil Can Help

(Article first published as Avoid Depression for Successful Weight Loss, Omega-3 Fats Can Help on Technorati.)

Clinical depression rates are rising in America almost as quickly as the number of overweight and obese individuals. It makes sense that people who may be depressed are less likely to be concerned over weight issues as they become less involved with physical health issues and their external environment.

While researchers are unable to say whether depression leads to excess weight or if the extra pounds contribute as an underlying cause of depression, those individuals who fall into the obese classification (BMI above 30) are 50 to 150% more likely to suffer from depression than normal weight individuals. Clearly there is a close relationship between the physical and psychological manifestations that contribute to excess weight and clinical depression.

Depression Closely Linked to Body Weight

Depression is a devastating condition that can have a detrimental effect on many aspects of a person’s life. Depressed people are more likely to eat a poor diet of processed junk foods and become less physically active. The results of a study conducted at the University of Washington and reported in the journal General Hospital Psychology demonstrates that treating obese individuals for depression can have a significant impact on their weight loss efforts.

Study Confirms That Treating Depression Leads to Weight Loss

The study involved 203 obese women for a period of 12 months who had been diagnosed with clinical depression. All participants were placed on a reduced calorie diet and broken into 2 groups. Both groups were monitored for caloric intake with food questionnaires and physical activity. Half of the participants were also treated for their depression and their progress was marked using a traditional symptom checklist.

Women who demonstrated the most marked improvement of their depression symptoms were able to lose the most weight. Researchers found that 38% of the women who experienced improved mood lost 5% of their body weight, compared with only 21% in the non-treated group. The study found that depression is closely linked to decreased physical activity, and most of the weight loss was due to an increased level of exercise.

The study authors could not determine if improving depression symptoms led to greater physical activity or vice versa, but concluded, "among women with co-occurring obesity and depression, short-term improvement in depression is associated with weight loss." They suggest that depression screening should become a normal part of any permanent weight loss program.

Omega-3 Fats Used to Treat Depression

A good alternative to the traditional pharmaceutical therapy for depression is omega-3 fats from fish and fish oils. The human brain is composed largely of long chain Omega-3 fats and when deficient, neurons malfunction and clinical depression manifests. Researchers from the University of Illinois combined the results from 15 independent studies and confirmed that Omega-3 fats are effective at improving mood and may potentially eliminate the need for many people to take antidepressant drugs. Researchers found that the Omega-3 component EPA exerts the most benefit in alleviating the symptoms of depression.

Mood disorders and clinical depression affect nearly 21 million American adults and ranks as the fourth leading cause of morbidity and death. Undoubtedly overweight and obesity are confounding factors that dramatically increase the risk of disease and untimely demise. Research confirms that improving symptoms of depression with traditional therapy and using fish oil supplementation may be the key to relief from clinical depression and successful weight loss.