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Can Intermittent Fasting Improve Health?

Posted on May 17, 2019 by | Comments Off on Can Intermittent Fasting Improve Health?

IntermittentFastingJacquie Eubanks RN BSN

What we eat, when we eat and the amount we eat are key factors that directly affect weight and lifespan, as well as age-related disease risk. Fasting, whether intermittent or prolonged, involves abstinence from all foods, but not water, for a set period of time. While most studies on fasting involve animals, not humans, a growing body of research suggests that intermittent fasting (IF) is an effective and sustainable approach for weight loss, improved markers of health and disease prevention. While some may find it difficult to fast, approaches range from relatively easy to challenging. Research shows IF is a safe and healthy dietary approach, as long as one consumes a largely plant-based whole food diet, skips ultraprocessed foods and forgoes snacking during the eating window.

An animal study published in the journal Cell Metabolism suggests that periodic fasting (PF) lasting two days or more, but separated by at least a week of normal eating, is emerging as a highly effective strategy to protect normal cells and organs from aging, as well as from a variety of toxins, while increasing the demise of many types of cancer cells. The study showed that PF resulted in a decrease in blood glucose, insulin and insulin-like growth factor. As well, pathological analysis showed reduced tissue and organ inflammation, which is key to the prevention of many age-related diseases, including cancer, cardiovascular disease and Alzheimer’s.

Intermittent fasting has no standard duration and exists for the period of time one chooses to voluntarily forgo food for spiritual or health reasons. In actuality, we all fast for some part of each day when we don’t eat between meals and while sleeping each night. Learning to fast properly can result in weight loss, including a reduction in hard to eliminate visceral fat, as well as improved insulin sensitivity and lowered blood sugar and insulin levels. IF should not be considered for those who are underweight, pregnant or breastfeeding, or may have an eating disorder. IF may be most helpful for those who are overweight or obese.

Periodic fasting has been utilized traditionally for centuries. Often called cleanses or detoxes, a period of food abstinence is expected to rejuvenate the body, give internal organs a well-deserved rest and eliminate harmful toxic substances. In addition, IF in combination with an active healthy lifestyle may prevent and possibly reverse type 2 diabetes; improve blood cholesterol profile; enhance mental clarity and concentration; increase energy; reduce inflammation and risk the of certain diseases; and encourage a longer, heathier lifespan.

When we eat constantly throughout the day, the liver must convert surplus calories to glycogen, which is stored in the muscles, and to fat, most of which is stored in the liver and around our midsection. While there is limited storage space for glycogen, there is no limit to the amount of fat that can be created and stored. While our bodies are in the fed state, insulin levels are high and we are storing food energy. In the fasting state, insulin levels are lower and we are decreasing energy stores. Reduced caloric consumption simply allows the body to burn stored energy, as well as excess body fat. Ideally, when eating and fasting is balanced we should be burning the calories we consume and there should be no weight loss or gain.

There are several ways to take advantage of IF for improved health and weight maintenance.

  • Some prefer to consume two to three meals within an eight hour window and fast for the remaining 16 hours. This type of short fast appears to be the easiest for most people to follow and can generally be utilized on a daily basis if one is so inclined.
  • Longer fasts of 20 to 24 hours may be harder to adhere to but can be done several times weekly. One major advantage of the 24-hour fast is that it is particularly easy during a workday. One can fast after dinner on day one, have coffee or tea in the morning, skip breakfast, and then fast until dinnertime on day two.
  • The 5:2 fast, in which one limits caloric intake to 500 calories twice weekly and eats normally the other five days, appears to have the most scientific support.
  • Similar to the 5:2 but perhaps more difficult to follow, caloric intake is limited to 500 calories every other day. Although more intense, this fasting diet is also backed by scientific research.
  • While most beneficial for weight loss, a 36-hour fast involves beginning a fast after dinner on day one, fasting throughout day two and ending the fast with breakfast on day three. Longer fasts are not recommended unless under the guidance of a healthcare practitioner.
  • Studies done on IF have found that even as body weight steadily decreases, lean body mass or muscle loss does not. Even so, daily exercise along with IF is highly recommended.

Professional Supplement Center offers these and many other high quality products to support weight maintenance and overall health:

Fast Be ClearFast & Be Clear by Allergy Research Group®: This powdered formula provides high levels of vitamins, minerals and bioactive food components for broad-spectrum nutritional and antioxidant support during detoxification. Natural Cherry Flavor.

5-Day Fast and...5-Day Fast & Cleanse® by Nature’s Secret®: This total body fasting program provides five formulations to support toxin elimination, improve digestion and boost energy. Individual supportive formulas include Colon Clear®, Fiber Cleanse®, Liver Cleanse®, Craveless® and Super Nutrition.

Ultima Replenisher...Ultima Replenisher Balanced Electrolyte Powder Drink Cherry Pomegranate Stick Packs: These single serving stick packs are perfect for on-the-go hydration. Ultima Replenisher provides a balance of all six electrolytes without sugar, calories or artificial flavorings. Other available flavors include Grape, Lemonade, Orange and Raspberry. Gluten free, Non-GMO vegan formulation.

Recancostat® PowderRecancostat® Powder by Integrative Therapeutics®: This clinically studied formula provides a patented blend of stabilized reduced glutathione, anthocyanins and L-cysteine in support of healthy cell development, normal DNA repair and free-radical damage protection. Free of gluten, wheat, soy, yeast, dairy, sugar, salt and artificial ingredients.

Ultra Anti-OxidantUltra Anti-Oxidant by Douglas Laboratories®: This potent formulation provides free-radical fighting agents and other nutrients that effectively participate in the body’s defense systems. Ingredients include vitamins, minerals, glutathione, NAC, and more. Free of yeast, wheat gluten, soy protein, milk/dairy, corn, sodium, sugar, starch and artificial coloring, preservatives and flavoring.

References:
A Periodic Diet That Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00224-7
Intermittent fasting: Surprising update. https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
What are the benefits of intermittent fasting? https://www.medicalnewstoday.com/articles/323605.php
Systemic inflammation and disease progression in Alzheimer disease. https://n.neurology.org/content/73/10/768.short

 

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Antioxidants, Free Radicals and Cellular Health

Posted on November 28, 2018 by | Comments Off on Antioxidants, Free Radicals and Cellular Health

FreeRadicalsJacquie Eubanks RN BSNGenerated by the body as inevitable byproducts of normal metabolic processes, free radicals, or reactive oxygen species (ROS), must be balanced by antioxidants for proper physiological function. A certain amount of free radicals are required and produced by the immune system to help destroy invading pathogens and viruses. Some free radicals are necessary enzyme precursors, others aid in the production of vital hormones. The body’s ability to use oxygen and metabolize food into chemical energy depends on a chain reaction of free radicals. During this oxidation process, oxygen-charged molecules containing unpaired electrons are released. Electrons are negatively charged particles that normally occur in pairs. Free radicals are unstable atoms with unpaired elections making them highly reactive with other molecules.

There are many types of free radicals, as well as molecules that stabilize them. All free radicals share a voracious appetite for electrons. In order to stabilize itself, a free radical very quickly pulls an electron from the nearest stable molecule. This electron theft can radically alter the structure or function of the newly destabilized molecule, disrupting and damaging cell membranes and altering what may enter and exit the cell itself. Although under constant attack, the body is not defenseless against free radicals. By producing antioxidant substances, such as glutathione and ubiquinol, as well as extracting antioxidants from the diet, the body strives for homeostasis, a balance in all things.

Antioxidants are able stable enough to donate an electron to a free radical without becoming destabilized. Oxidative damage occurs when free radical production overwhelms the body’s antioxidant defenses. When the antioxidant supply is insufficient, excessive free radical formation can not only result in irreversible cellular, organ and tissue damage, but can harm nucleic acids, proteins and lipids as well. While free radicals are crucial to energy production and immune function, an excess of free radicals and low levels of antioxidants is associated with increased risk of developing many pathological conditions such as diabetes type 2, vision loss, atherosclerosis and cancer, as well as respiratory, neurodegenerative, cardiovascular, and autoimmune diseases. Free radicals are also linked to cellular aging, as the cellular damage inflicted may accumulate with age and hasten disease progression.

Many different factors can lead to an excess of health damaging free radicals. Radiation exposure, environmental pollutants, pesticides, tobacco smoke, heavy metals, alcohol, poor diet, pharmaceuticals, automobile exhaust and chemical solvents can all contribute to an excess of free radicals. Based on studies, some nutritional antioxidants will retard the aging process, suggesting that free radicals have a significant influence on aging, and that cellular damage can be controlled with adequate antioxidant defense. Further, optimal intake of antioxidants may positively influence life span by safeguarding genetic data during cell division.

Intense aerobic activity can induce oxidative stress.

Burning fuel in high intensity cardio exercise causes chemical reactions that form free radicals at a faster rate. However, those who exercise frequently appear to reduce oxidative stress initially brought on by physical activity, as unlike sporadic exercise regular exercise also enhances antioxidant defenses.

A healthy and varied plant-based diet helps combat free radical damage.

Antioxidant nutrients are found in a variety of colorful fruits and vegetables. Nutrients that have demonstrated the ability to help prevent or reduce the damage caused by oxidative stress include vitamins C and E, beta-carotene, flavonoids, proanthocyanidins, alpha-lipoic acid, selenium and more. Principle micronutrient vitamins C, E and beta-carotene must be supplied through diet or supplementation. Antioxidants work synergistically to neutralize free radicals, as each has its own unique chemical behaviors and biological properties. A diet high in antioxidant-rich foods won’t stop the aging process, but will support healthier, more graceful aging throughout life.

Reduce stress to limit oxidative injury.

Along with inflammation, stress induced oxidative stress is considered to be a causative factor in disease development and cellular aging. The chemicals cortisone and catecholamines created by mental stress can produce free radicals. As the body ages, the ability to fight the effects of free radicals diminishes, resulting in more cellular damage and leading to degenerative processes associated with age-related health decline. Along with conscious stress reduction, antioxidant supplements can help to combat the negative effects of stress on the body.

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

AntiOxidant FormulaAntiOxidant Formula by Pure Encapsulations®: This broad spectrum antioxidant formula provides essential vitamins and minerals, as well as a proprietary carotenoid blend, in support of the body’s natural defense mechanisms. Gluten free, Non-GMO hypoallergenic formulation.

Ultra Anti-OxidantUltra Anti-Oxidant by Douglas Laboratories®: This potent formula provides specific nutrients that effectively participate in the body’s defense systems that work to reduce damage to cells, organs and tissues. Ingredients include antioxidant vitamins, minerals, NAC, glutathione and a broad range of active nutritional free radical fighters. Free of wheat gluten, soy, dairy, sugar, yeast and artificial coloring, flavoring and preservatives.

Ultimate Antiox Full...Ultimate Antiox Full Spectrum by Designs for Health®: This unique formula provides a blend of powerful herbs and spices, as well as specific antioxidant compounds, in support of the function and integrity of body structures, including cell membranes, proteins and enzymes. Gluten free, Non-GMO formulation.

Anti-Oxidant ComplexAnti-Oxidant Complex by Professional Complementary Health Formulas: This specialty complex is formulated to provide a full spectrum of synergistic co-factors and essential nutrients that work to protect cells and tissues from free radical damage. Ingredients include vitamins, minerals, CoQ10, turmeric, glutathione and more. Gluten and soy free, vegetarian formulation.

References:
Free radicals, antioxidants and functional foods: Impact on human health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
Free Radicals: Properties, Sources, Targets, and Their Implication in Various Diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310837/
Stress, Oxidative Injury and Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310835/
Oxidative stress: role of physical exercise and antioxidant nutraceuticals in adulthood and aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5908316/

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Eat for Health with a Plant-Based Diet

Posted on June 15, 2018 by | Comments Off on Eat for Health with a Plant-Based Diet

PlantBasedDietJacquie Eubanks RN BSN

Is the adoption of a plant-based diet the solution to the alarming rates of obesity, diabetes and cardiovascular disease, not only in the U.S., but worldwide? As more health professionals look for cost-effective, low-risk interventions to improve health outcomes, the recommendation to embrace healthier eating through a plant-based diet appears to be gaining acceptance. A general willingness by the public to adhere to dietary changes as a first line of defense for prevention and treatment of chronic illnesses is also increasing. This is good news, as a strong body of evidence favors plant-based diets to turn the rising tide of certain chronic diseases. A plant-based diet regime encourages consumption of whole, plant-based food, including green leafy, cruciferous, and sea vegetables, fruits, legumes, beans, whole grains, nuts and seeds, and discourages or limits animal products, as well as all refined and processed foods.

While many live to eat, our dietary goal should be to improve health by eating for a healthier life. Plant-based diets offer an advantage in the prevention and management of diabetes, lower the risk of ischemic heart disease, and are highly effective for weight loss and obesity prevention. Data presented at the 2018 meeting of the American Society of Nutrition linked a balanced, high quality plant-based diet to a wealth of health benefits. Research shows that plant-based diets, rich in fiber, vitamins, minerals, antioxidants and phytonutrients can reduce the risk factors for developing heart disease, metabolic syndrome, obesity, hypertension, diabetes, inflammatory conditions, and some cancers.

While many think of plant-based diets as strictly vegan or vegetarian, there is actually a range of healthy, largely plant-based traditional diets that rely on widely available plant foods and include moderate amounts of quality animal foods. The healthy Mediterranean diet, for example, allows foods such as meat, fish, eggs, and dairy in limited amounts, and favors salads, vegetables, fruits, whole grains and healthy fats. There are some concerns regarding nutrient deficiencies associated with those who follow a strict vegan diet, which excludes all animal products. Vegans need to pay attention to the quality of their diet to ensure they are getting sufficient protein, calcium, and essential fatty acids, as well as vitamins D and B12.

Keep in mind that a quality plant-based diet should be full of fresh, minimally processed, nutrient-rich foods. Simply reducing consumption of animal foods doesn’t necessarily lead to a healthier diet, or greater health protection, when a diet is based on less healthy plant-derived foods, such as refined grains, pasta, French fries and chips. To transition to a healthier, more plant-based diet, make small manageable changes like adding more vegetables and salads to your daily meals. Eat mostly plants as best you can and avoid processed and refined foods. The good news: you can eat whenever you’re hungry and until you are satiated. If you are looking to lose weight, pay attention to portion size and make healthy choices.

  • Research has shown that a diet centered around whole plant foods may help prevent, treat or reverse some of the leading causes of death, including heart disease, diabetes and high blood pressure.
  • Plant-based diet intervention groups have reported improved digestion, increased energy, and better sleep, as well as improvements in daily functioning and overall wellbeing.
  • Numerous published studies have shown that nutrient dense, plant-based diets may be better for weight management and are associated with a lower BMI and a lower prevalence of obesity in adults and children.
  • Plant-based diets are low in energy density and high in complex carbohydrates, fiber and water, which help to keep the body hydrated and promote healthy skin.
  • Diets high in fiber support digestive function and a harmonious microbiome.
  • Eating whole foods sustains energy naturally and provides nutrients for optimal bodily function.
  • Antioxidant-rich diets appear to provide protection against stroke by helping to decrease arterial stiffness, lower blood pressure and reduce systemic inflammation.

Professional Supplement Center carries these and other fine quality products to support a healthy diet and lifestyle:

Ultra Protein GreenUltra Protein Green by Douglas Laboratories®: This nutritional powdered formula provides plant-based protein from pea, chia, brown rice, flaxseed and chlorella. Along with naturally occurring essential and non-essential amino acids, antioxidants, essential minerals and B vitamins, Ultra Protein includes a proprietary phytonutrient blend, soluble fiber, probiotics and enzymes. Gluten, wheat, soy, dairy and artificial ingredient free, Non-GMO vegan formulation.

OmnizymeOmnizyme by Empirical Labs: This well balanced plant-based digestive enzyme formula includes enzymatic potentiators from papaya, guava, fennel and pineapple, as well as intestinal soothers sourced from zucchini, willow bark and milk thistle.

 

Ultra Anti-OxidantUltra Anti-Oxidant by Douglas Laboratories®: This potent formula provides a wide spectrum of nutritional antioxidants that effectively participate in the body’s free radical defense system. Formulated with antioxidant vitamins, minerals, glutathione and NAC.  Gluten, wheat, soy, dairy, yeast, sugar and artificial ingredient free.

 

Stellar CStellar C™ by Designs for Health®: This completely natural plant-based formula provides vitamin C from ascorbic acid and acerola fruit, along with plant and mixed-citrus bioflavonoids known for their immune-protective properties. Gluten, wheat, soy, egg, dairy and artificial ingredient free, vegetarian formulation.

 

AntiOxidant FormulaAntiOxidant Formula by Pure Encapsulations®: This hypoallergenic formula offers a broad spectrum of antioxidants to help defend against cellular free radical and oxidative damage. Formulated with essential vitamins and minerals, mixed carotenoids and milk thistle. Gluten and soy free, Non-GMO formulation.

References:
Nutritional Update for Physicians: Plant-Based Diets. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
Health effects of vegan diets. https://academic.oup.com/ajcn/article/89/5/1627S/4596952
Nutrition 2018: New data confirm health benefits of plant-based diet. https://www.medicalnewstoday.com/articles/322072.php
An R.D. Explains Why She Sticks To A Plant-Based Diet. https://www.self.com/story/an-rd-explains-health-benefits-plant-based-diet
The right plant-based diet for you. https://www.health.harvard.edu/staying-healthy/the-right-plant-based-diet-for-you

 

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