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Can Alzheimer’s Be Prevented?

Posted on October 6, 2017 by | Comments Off on Can Alzheimer’s Be Prevented?

AlzheimersPreventedJacquie Eubanks RN BSNPresently, the number of Americans with Alzheimer’s disease (AD) tops five million. Unless an effective treatment is developed that number is expected to increase exponentially as the population ages. Increasing age is still the primary risk factor, and according to statistics, by the age of 82, the prevalence rises to 42 percent. Signs of late-onset AD often appear in a person’s mid-60’s, although researchers believe that damage to brain heath begins years earlier. AD is characterized by the accumulation of two types of protein in the brain, known as tangles, or tau, and amyloid-beta plaques. As well, there is also a loss of connections between brain nerve cells, known as neurons, that transmit messages within the brain, and from the brain to muscles and organs.

With AD, once healthy neurons stop functioning, brains cells begin to die off, and eventually the brain shrinks in size. While tangles and plaques are closely associated with AD, family history, genetics, inflammation, and vascular disease, as well as environmental and lifestyle factors may contribute. As with other chronic debilitating diseases, lifestyle habits are seen to play a major role in both contribution and prevention. Are there healthy lifestyle habits you can adopt to stave off or ameliorate Alzheimer’s Disease? Although science has yet to discover the cause or cure for AD, the National Institutes of Health suggests that modifiable risk factors may help protect cognition and mental activity.

Modifiable risk factors that appear to protect against AD are many and varied. These include mental activity to increase cognitive reserve, lifelong learning, physical activity, social engagement, wellness activities, healthy sleep, nutritious diet, omega-3 intake, mindfulness, optimism, and purpose in life. Risk factor prevention should target diabetes, insulin resistance, and metabolic syndrome; as well as high blood pressure, cholesterol levels, and coronary heart and renal disease. Additional factors include systemic inflammation, sleep-disordered breathing, traumatic brain injury, and alcohol or tobacco use.

Sleep – Since many of us don’t prioritize sleep, most of us are just not getting enough of it. The perfect amount of sleep varies with age and by individual. However, seven to eight hours of sleep nightly appears to be sufficient to wake refreshed and energetic. Insufficient sleep is linked to chronic diseases and conditions, including diabetes, heart disease, obesity, depression and cognitive decline. A recent study by Washington University researchers showed an association between disrupted sleep and higher levels of two AD associated proteins. Researchers found that just one night of disturbed sleep led to a 10 percent increase in amyloid beta. A full week of insufficient sleep showed an increase in the tau protein. While no one can confirm that regular quality sleep reduces AD risks, it does appear that those who are chronically sleep deprived may have increased levels of proteins associated with AD. The good news is that the negative effects of an occasional night of restless sleep may be reversed with good sleep habits.

Exercise – Convincing evidence shows that 30 minutes of moderately vigorous exercise three to four days each week may help prevent AD, or slow the progression in people who have symptoms. According to a recent UW-Madison study, those at a high genetic risk of AD who perform moderate-intensity activity, such as a brisk walk or run, are more likely to have healthy patterns of brain glucose metabolism. Dependent upon the type of exercise and its intensity, physical activity may lower AD risk by up to 65 percent by addressing underlying mechanisms, such as improved pulmonary function, increased cell survival and a proper inflammatory response.

Diet – While the Mediterranean diet and the MIND diet are often recommended for overall good health, a low carb, high fat, no sugar, no starch ketogenic diet has been shown to be of benefit in neurodegenerative disorders. A ketogenic diet, along with consumption of ketone-producing medium chain triglycerides (MCT’s), fights brain insulin resistance (type 3 diabetes) by helping to control blood glucose, calming inflammation, and enhancing insulin sensitivity. The diet helps to maintain energy levels by fueling the brain with ketones, a more concentrated and efficient energy source.

Diabetes – Those with diabetes and insulin resistance are at a higher risk of developing AD and other neurogenerative diseases. The relationship between diabetes and AD is so close that AD is now recognized as another form of diabetes referred to as type 3. Type 1 diabetes occurs when the pancreas fails to produce sufficient insulin to properly regulate blood glucose. In type 2 diabetes, the pancreas can produce a normal amount of insulin, but the cells have become resistant or unresponsive to its action, resulting in insulin resistance. In type 3 diabetes, the brain has insulin deficiency, as in type 1, plus insulin resistance, as in type 2. Dysregulation of insulin results in an increased risk for cognitive impairment. The good news is that diabetes type 2 can often be reversed with weight loss, regular exercise and a proper diet.

Omega-3 fatty acids – Found in fish, algae, some plants, nut oils and supplements, omega-3’s play a crucial role in brain function, as well as normal growth and development. Highly concentrated in the brain, research shows that omega-3 fatty acids reduce inflammation and appear to be important for cognitive and behavioral function. Studies show an association between reduced intake of omega-3 fatty acids and an increased risk of age-related cognitive decline or dementia.

Professional Supplement Center carries these and other fine quality supplements to support brain and overall health:

Sleep AideSleep Aide by Vital Nutrients: This synergistic formula provides well-studied botanicals and melatonin to provide a safe, natural way to calm the central nervous system and encourage restful, restorative sleep. Independently tested to be gluten, wheat, soy, egg, sugar, heavy metal, and pesticide free.

 

M.C.T. Liquid ...M.C.T. Liquid by Douglas Laboratories®: This product supplies 100% structured lipids in a convenient liquid form. MCT oil aids in weight management and energy production. Gluten, wheat, soy, dairy and artificial ingredient free formula.

 

Diabetter Advanced...Diabetter™ Advanced Glucose Support by Zahler: This product includes vitamins, minerals, and botanicals that work synergistically to help support and maintain healthy blood sugar levels. Kosher formulation.

 

PGX DailyPGX® by Bioclinic Naturals: This clinically studied natural fiber complex supports healthy weight loss, reduces cravings, improves regularity, and helps to normalize blood sugar and improve insulin sensitivity. Gluten, wheat, and dairy free formulation.

 

Easy Swallow MinisEasy Swallow Minis by Wiley’s Finest™ Wild Alaskan Fish Oil: These easy swallow minis provide a concentrated and balanced dose of EPA and DHA omega-3 essential fatty acids. Manufactured at a family-owned and operated c-GMP facility, and sourced from sustainable Alaskan pollock or pacific whiting. Sugar, gluten, starch, yeast, wheat, dairy, artificial ingredients, nuts, shellfish, soy and corn free.

References:
Don’t underestimate the importance of sleep. http://msue.anr.msu.edu/news/dont_underestimate_the_importance_of_sleep
Bad Sleep Found to Increase Alzheimer’s Related Brain Proteins. https://www.sciencealert.com/bad-sleep-may-increase-your-alzheimer-s-risk
Alzheimer’s disease study links brain health, physical activity. https://www.sciencedaily.com/releases/2017/06/170622103818.htm
What can you do to avoid Alzheimer’s disease? https://www.health.harvard.edu/alzheimers-and-dementia/what-can-you-do-to-avoid-alzheimers-disease
Alzheimer’s Prevention: A Summary of What We Know. http://www.medscape.com/viewarticle/884615
Ketones to combat Alzheimer’s disease. http://blogs.plos.org/neuro/2016/07/16/ketones-to-combat-alzheimers-disease/
Can omega-3 help prevent Alzheimer’s disease? Brain SPECT imaging shows possible link. https://www.sciencedaily.com/releases/2017/05/170519124034.htm
Omega-3 fatty acids. http://www.umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

 

 

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Got Fatigue?

Posted on August 9, 2017 by | Comments Off on Got Fatigue?

NutrientFatigueJacquie Eubanks RN BSN

Often linked to lifestyle, stress, modern technology, and medical conditions, tiredness is one the most common health problems we face today. Normal sleepiness occurs at regular intervals following a circadian rhythm that signals the onset of sleep. Abnormal sleepiness, associated with the inability to stay awake at inappropriate times, is a complex physical, physiological or psychological issue that can be exacerbated by disrupted sleep, illness, and current societal pressures. While tiredness is often used to describe both sleepiness and fatigue, they are two separate and distinct conditions, and your health depends on recognizing the difference.

Fatigue is defined as a sustained and overwhelming sense of exhaustion, and decreased capacity to function at the usual level. Although chronic fatigue is not normally accompanied by excessive daytime sleepiness, fatigue needs to be taken seriously, as it’s an indication that your body is unable to keep up. While exercise is recommended to help those who are tired, it can exacerbate chronic fatigue, which requires rest, in addition to sleep.

Certain medications and medical conditions, including anemia, diabetes, obesity, adrenal fatigue, thyroid dysfunction, and more, can all deplete energy stores. Anxiety, depression, and insomnia are certainly aggravating factors. Add in lifestyle behaviors such as too much alcohol and caffeine consumption; as well as excessive or non-existent exercise, insufficient relaxation time, poor quality sleep, and our 24/7 seemingly sleepless world; and we have a recipe, not only for weariness, but for reduced quality of life.

Good nutrition is often overlooked as a defining factor for poor energy stores. Caffeine and energy drinks may provide a short-term energy boost. However, it’s proper nutrition and a balanced diet that supplies the daily energy reserves to support bodily function, physical, emotional, and psychological health, and overall wellbeing.

Eating strategies to help maximize energy levels:

Eating smaller, more frequent meals helps to fuel a healthy metabolism and prevent unwise snacking. As the brain has limited energy reserves, providing a steady supply of healthy nutrients supports focus and cognitive function.

In addition to smaller meals, healthy snacks help bridge the gap until the next meal. A handful of nuts, unflavored yogurt, or a piece of fruit may be all you need to ward off sluggishness.

Caffeine is a useful stimulant that can increase alertness. However, to take advantage of its energizing effects caffeine should be used wisely. Too much caffeine can result in insomnia, especially for the caffeine-sensitive or when consumed late in the day or evening.

Hydrating with water or unsweetened tea is often all it takes to keep your energy levels constant. One of the first signs of dehydration is fatigue, so drink up throughout the day and especially before, during and after exercise.

The amount of alcohol consumed determines the effects. One glass of wine or beer has a stimulant effect, but when more is consumed it acts as a depressant, slowing vital functions. These sedative effects that may help one fall asleep faster. However, alcohol disrupts sleep homeostasis and can impair sleep function, resulting in insomnia.

Ease up on sugar consumption. Sugar will cause blood sugar to spike and then crash, causing energy levels to plummet. Sweet cravings signal low blood sugar. An apple with almond butter or a handful of almonds may be all that’s needed to stabilize blood sugar levels.

Five nutrients your body needs to sustain daily energy levels:

B vitamins:  Your body needs carbohydrates, fats, and proteins from foods for energy. Often referred to as energy nutrients, all B-complex vitamins aid the natural processes your body uses to convert dietary carbohydrates and fats into fuel or glucose. Your body needs B vitamins to convert dietary energy into ATP, which transports chemical energy within the cells for metabolism.

Magnesium: Magnesium plays a critical role in cellular energy metabolism. In fact, all enzymes that utilize or synthesize ATP require magnesium. ATP, which provides the energy for most metabolic processes, exists primarily as a complex with magnesium.

Iron: Fatigue is the first symptom of iron deficiency, which the World Health Organization (WHO) defines as the number one nutritional disorder worldwide. Although low levels of iron can affect men and women of all ages, it often occurs in premenopausal women. Iron supplementation should only be taken under the advisement of a healthcare practitioner.

L-theanine: Believed to increase alertness and improve memory, L-theanine helps to boost energy levels, decrease stress and anxiety, and boost T cell production, which can be a low in those with chronic fatigue syndrome.

Omega-3 fatty acids: The body requires healthy fats for proper growth and development, as well as normal brain function. Deficiency in omega-3’s can result in low energy, memory issues, depression and a weakened immune system.

Above all, to support energy levels and fight tiredness, work towards getting regular adequate sleep, include energy boosting foods such as spinach, nuts, yogurt and fatty fish, avoid dehydration by drinking adequate amounts of water, and get twenty to thirty minutes of exercise daily.

Professional Supplement Center carries these and other high quality supplements to support cellular energy production and overall health:

B-Complex with...B Complex with Metafolin® by Douglas Laboratories: This comprehensive B vitamin complex provides all the essential B vitamins, as well as intrinsic factor, a nutrient necessary for optimal B 12 absorption. Gluten, soy, yeast, dairy, artificial ingredient free, Non-GMO formulation.

 

End Fatigue Daily...End Fatigue™ Daily Energy B Complex by Integrative Therapeutics®: This ultimate blend of B vitamins provides high level support for all day energy, and healthy blood, brain and nerve cell function. End Fatigue™ is especially helpful when under stress or to maintain mental alertness when fatigued. Gluten, soy, dairy, wheat, yeast and artificial ingredient free, vegan formulation.

 

Mag Complete ...Mag Complete by Complementary Prescriptions: This key formulation blends four forms of magnesium for optimal absorption and utilization in support of energy production and the maintenance of healthy nerve and muscle function.

 

L-Theanine 100 mgL-Theanine 100 mg by Integrative Therapeutics®: This naturally calming amino acid helps to reduce stress and promote a restful, relaxed state without diminishing daytime alertness. L-theanine has no significant side effects. Gluten, dairy, wheat, yeast and artificial ingredient free, vegan formulation.

 

NeuroNutrients with...NeuroNutrients™ with Iron by Neurobiologix: This complete bioavailable vitamin and mineral formulation provides high quality, balanced proprietary nutrients to support cellular energy production, and good physical and neurological health.

 

References:
Fatigue Definition. http://www.mayoclinic.org/symptoms/fatigue/basics/definition/sym-20050894
Why Am I Tired All the Time? Fatigue vs. Sleepiness. https://universityhealthnews.com/daily/energy/why-am-i-tired-all-the-time/
Eating to Boost Energy. http://www.eatright.org/resource/food/nutrition/healthy-eating/eating-to-boost-energy
Fatigue Causes Include Lack of 4 Specific Nutrients. https://universityhealthnews.com/daily/energy/fatigue-causes-include-lack-of-4-specific-nutrients/
Eating to Boost Energy. https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
Important to recognize the difference between tiredness and fatigue. http://www.news-medical.net/news/2007/01/31/21652.aspx
8 Energy Boosting Foods to Keep You Alert. https://universityhealthnews.com/daily/energy/energy-boosting-foods-to-keep-you-alert/

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Nutritional Concerns – Vegans and Vegetarians

Posted on September 15, 2016 by | Comments Off on Nutritional Concerns – Vegans and Vegetarians

vegvegannutritionJacquie Eubanks RN BSN

By now, many may know that a plant-based diet is considered one the best ways to protect health and guard against cellular aging and chronic disease. In the U.S., meat consumption is on the rise, even as the American Institute for Cancer Research, the World Cancer Research Fund International and the World Health Organization all recommend reduced and limited red and processed meat consumption. While vegans avoid all animal products, there are some vegetarian or semi-vegetarian diets that are largely based on plant foods, but allow for modest amounts of dairy and eggs and even an occasional bit of seafood or grass fed meat.

Some might argue that humans are omnivores who function best on a diet that includes both plant and animal foods. The Academy of Nutrition and Dietetics notes that an appropriately planned and balanced vegetarian diet can provide the nutrients to meet the body’s daily nutritional needs. To ensure a healthy plant-based diet, one must be educated in nutritional requirements, as an unbalanced diet may lack a number of important and essential nutrients.  To truly be healthy, a vegan or vegetarian diet requires more than processed meatless meals, pumpkin muffins, French fries, pasta, and empty calorie refined foods. Ideally, 8-12 daily servings of a wide variety of colorful plant foods is necessary to provide sufficient amounts of protein and micronutrients.

Getting sufficient critical nutrients can be a challenge in a vegan diet, so knowledge and meal planning are essential. To guard against nutritional deficiencies, a balanced plant-based diet must include sources of all micronutrients. Particular attention should be paid to vitamin B12, vitamin D, iron, zinc, calcium, omega-3 fatty acids and all the essential amino acids.

Good reasons to load your plate with greens and veggies:

  • According to the Journal of the American Medical Association, a plant-based diet is one the best ways to naturally lower blood pressure. The Harvard School of Public Health concurs and suggests that a diet loaded with fruits and vegetables can help control hypertension, lowering the risk of heart disease and stroke.
  • Almost 400 million Americans now have type 2 diabetes and that number is expected to rise to 600 million by 2035. Type 2 diabetes is largely preventable with a healthy whole food diet and exercise. Research suggests a plant-based diet is one of the best forms of diabetes prevention.
  • Harvard researchers have found that those who average eight or more servings of fruits and vegetables daily lower their risk of having a stroke or heart attack by 30%.
  • Vegetarians tend to consume fewer calories, helping to support normal weight. Opting for more fiber-filled vegetables, fruits and whole grains in lieu of meat, leads to a lower overall caloric intake and helps to keep you feeling satisfied on fewer calories. Weight loss occurs naturally when less sugar and more whole foods are consumed.

The USDA guidelines suggest that everyone integrate more meatless meals, that revolve around vegetables, whole grains and fruits, into their weekly meal plans. In adopting a vegan or vegetarian diet, it’s essential to know how to increase not only your intake and but also the absorption of certain nutrients in order to avoid both short term and long term deficiencies. When one is considering going vegan or vegetarian, it may help to meet with a healthcare practitioner, dietician or nutritionist to learn about meal planning, especially when one has a medical condition or is looking to lose a significant amount of weight. With adequate planning, a plant-based diet can exceed the healthfulness of non-vegetarian diets, especially the standard American diet. Be sure to do your nutritional homework and plan a healthful approach before jumping headlong into a vegan or vegetarian diet.

Vitamin B12 – B12 is particularly important for DNA, RNA and red blood cell production, as well as healthy nerve cell maintenance. B12 aids the release of energy into the cells, supporting movement and cognitive function, and supports cardiovascular health by removing inflammation-causing homocysteine from the blood. Found largely in animal products, B12 deficiency is common in vegans and vegetarians and can cause symptoms such as fatigue, nervousness, tingling in the extremities, and eventual nerve damage, if the deficiency is not addressed. In order to ensure sufficient amounts of B12 and minimize the potential risk of heart disease, vegans should eat fortified foods several times each day or consider a daily B12 supplement.

Iron – Iron is important for immunity, energy production, DNA synthesis and the transfer of oxygen throughout the body. Iron deficiency is the most common nutrient deficiency in the U.S., especially among premenopausal women and teenage girls. Iron is prevalent in a wide variety of plant and animal foods including meats, legumes, beans and grains. Although the most easily absorbed form of iron, known as heme iron, is primarily found in red meat, plant foods do contain significant amounts of iron, but in a less absorbable non-heme form. In addition, plant antioxidant compounds, such as polyphenols and phytates, can bind to minerals and inhibit the absorption of plant iron and zinc. Sufficient levels of Vitamin C can enhance the absorption of plant iron and overcome the inhibitors in plant foods. Although studies show that vegetarians have lower iron stores than non-vegetarians, by paying attention to a healthy, varied vegetarian diet, herbivores can keep their blood levels of iron within the normal range.

Zinc – There are many rich plant sources of zinc, including chickpeas, mushrooms and cashews. However, similar to iron, the body does not easily absorb zinc from plant-based sources. Evidence suggests that because of absorption issues, vegans and strict vegetarians may require a zinc intake up to 50% higher than meat eaters. Once again, these foods should be paired with vitamin C-rich foods to increase the absorbability this important nutrient.

Omega-3 Fatty Acids – Omega-3 fatty acids, such as EPA and DHA, are found largely in fatty fish. ALA is an omega 3 fatty acid that is found in plant products. Getting sufficient omega-3 essential fatty acids may be the ultimate challenge for vegans. Ground flax seeds and hemp seeds are two of the richest plant sources of ALA omega-3 fatty acids. As vegetarian diets are typically low in omega-3 and high in omega-6 fatty acids, the use of corn and blended vegetable oils, high in omega-6, should be minimized. Low levels of omega-3’s are associated with cardiovascular disease, depression, and other negative health consequences.

Complete Proteins – Protein is key to reduced cravings, muscle building, and healthy weight maintenance. All protein sources from meat to tofu contain different amounts of amino acids. Animal-based food sources contain all essential amino acids but plant-based protein may contain only a few. Eating a variety of plant proteins along with whole grains can ensure the proper intake of all essential amino acids. Deficiencies in essential nutrients can negatively affect the way the body can use protein.

Professional Supplement Center carries many high quality supplements specifically formulated to meet the nutritional needs of vegans and vegetarians:

B12 5000 LiquidB12 5000 Liquid by Pure Encapsulations – This convenient, pleasant tasting bioavailable form of vitamin B12 as methylcobalamin provides support for energy production and immune system health, as well as nerve and neurological function. Gluten and soy free, Non-GMO vegetarian formulation.

 

Vegan B-12 2500 mcgVegan Vitamin B12 2500 mcg by Deva Nutrition – These sublingual, fast dissolving lozenges provide bioavailable vitamin B12 as methylcobalamin. Each easy-to-take tablet provides 2500 mcg of B12 to ensure adequate intake. Gluten and dairy free, vegan formulation.

 

Vegan Omega-3 DHA...Vegan Omega-3 DHA-EPA 300 mg by Deva Nutrition – This high potency source of omega-3 essential fatty acids DHA and EPA is derived from a completely vegetarian source of microalgae grown in a controlled environment under cGMP guidelines to ensure the highest quality. Gluten free, 100% vegan formulation.

 

Wild Alaskan Salmon...Wild Alaskan Salmon Oil by Natural Factors – SAVE 20% Rich in omega-3 fatty acids, wild salmon oil has a naturally occurring nearly 1:1 ratio of EPA to DHA. Wild Salmon Oil is regularly tested for chemical residue and heavy metals to ensure a safe and pure source of fish oil. Wheat, dairy and yeast free formulation.

 

Vegan Chelated Iron...Vegan Chelated Iron 29 mg with added B12 by Deva Nutrition – This amino acid chelated supplement provides absorbable iron along with B12 without adversely affecting the gastrointestinal system. Gluten, soy and dairy free, vegan formulation.

 

Zinc Picolinate 25 mg by Country LifeZinc Picolinate 25 mg by Country Life – This supplement provides highly absorbable and bioavailable zinc in support of immune, prostate and overall health. Wheat, soy and dairy free, vegan formulation.

 

References:
Plant-Based Diets Facts and Myths: 6 things You Need To Know Before You Become a Vegetarian. http://www.medicaldaily.com/plant-based-diets-facts-and-myths-6-things-you-need-know-you-become-vegetarian-397574
Five Nutrients Vegetarian Diets Lack. http://www.vegetarianvoice.com/vegetarian-nutrition/7/five-nutrients-vegetarian-diets-lack/
Vegetarians & Lack of Nutrients. http://healthyeating.sfgate.com/vegetarians-lack-nutrients-3924.html
7 Reasons to Choose a Plant-Based Diet. http://health.usnews.com/health-news/health-wellness/slideshows/reasons-to-choose-a-plant-based-diet
Should You Eat The Same Thing Every Day? Why Food Variety Is Important. http://www.medicaldaily.com/should-you-eat-same-thing-every-day-why-food-variety-important-397547
Can A Vegan Diet Give You All You Need? German Nutritionists say ‘Nein’. http://www.npr.org/sections/thesalt/2016/09/12/492433069/can-a-vegan-diet-give-you-all-you-need-german-nutritionists-say-nein
Vitamin B12 (Cobalamin). http://umm.edu/health/medical/altmed/supplement/vitamin-b12-cobalamin
Iron. http://veganhealth.org/articles/iron

 

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