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Gut Health and Healthy Aging Intrinsically Linked

One of the largest human microbiota studies ever conducted has found a strong correlation between gut health and healthy aging. According to the study, people who live to 100 have unique gut microbiome ecosystems similar to those found in healthy 30-year-olds. This study is just the latest in a growing body of research into the myriad of beneficial effects of good gut health.

Gut Health and Healthy Aging: What’s the Link?

According to a new study published in the journal mSphere, gut health may be more important than ever suspected. The study was conducted by researchers at Ontario’s Lawson Health Research Institute of Western University in collaboration with researchers at the Tianyi Health Science Institute in China.

Researchers analyzed gut microbiota of about 1,000 extremely healthy people between ages three and 100. All participants were selected based on extreme health, which was defined as being free of reported disease, including in family members. No participants smoked, drank alcohol, reported moodiness or had been prescribed antibiotics or drugs in the last three months. All participants reported no family history of gastrointestinal, cardiometabolic or neurological disease.

16S Ribosomal RNA sequencing was used to analyze the specific microbial composition of the guts of study participants. The study discovered several important findings: Extremely healthy seniors were found to have a microbial composition similar to people who were much younger. There were major differences found in gut microbiota only before the age of 20. Between the ages of 30 and 100, microbiota remained mostly the same. Overall, the composition of gut bacteria seems more variable in men than in women. According to the study authors, the findings suggest the gut bacteria of healthy aged people differ very little from that of younger people who are in very good health.

While researchers hope this type of research can lead to new microbiome diagnostic systems and use probiotics and diet to improve health biomarkers, they still do not understand causality. Researchers do not know if healthy aging is predicated by gut bacteria or if eating well and exercising leads to improved gut bacteria and health.

Gut Bacteria Influences Many Areas of Health

Over the last few years, researchers have found other ways in which gut bacteria can influence health, mood and even behavior. Some of the most surprising studies found that gut bacteria can influence diet. Two separate studies analyzed the impact of gut bacteria on diet and reproductive success in fruit flies. One study found that bacteria in the guts of flies had an effect on their foraging habits and the influence could be passed down to future generations. The researchers found the flies do not forage only for nutrients to balance their diet but also to encourage healthy cultures of gut bacteria. The second study found that gut bacteria influences the investment fruit flies make in reproduction, their reproductive success and even the body mass of offspring.

Researchers believe they are only scratching the surface of the roles gut bacteria play in human health. What is known is microorganisms in the gut, dubbed the “microbiome,” affect physiological traits. Stress, the gastrointestinal system and the immune system are all known to interact with each other. In fact, psychological stress even causes an almost immediate change in gut bacteria populations. Some bacteria also influence how stress affects the immune system.

Stress, due to its effect on bacteria in the gut and the immune system, can even change brain function. Researchers have found that gut bacteria can affect depression, stress, memory and anxiety in some people. Gut bacteria can even communicate and produce the same neurochemicals used by the brain to transmit information. These neurochemicals produced by gut bacteria include GABA, serotonin and dopamine, which regulate mood.

How to Maintain Healthy Gut Bacteria

There are nearly 40 trillion bacteria in the human body, most of them in the intestines. This growing body of research shows the importance of maintaining healthy gut bacteria. In general, a diverse microbiota is considered healthy as the more species of bacteria in the gut, the greater the number of potential health benefits they can contribute.

There are many ways to influence the types of bacteria in your gut and foster the growth of beneficial bacteria. The best way is eating a diet rich in beans, fruit, legumes, vegetables and fermented foods like kefir, kimchi and yogurt. Fermented foods are usually high in lactobacilli, a form of bacteria with health benefits. People who consume a lot of yogurt tend to have more lactobacilli in their intestines and fewer Enterobacteriaceae, which is associated with chronic diseases and inflammation.

Focus on a diverse diet with many different types of foods. A Western diet is not diverse and high in sugar and fat. It’s estimated that three-quarters of the world’s food supply comes from just 12 species of plants and five species of animals. Some studies have indicated that gut microbiota is more diverse in rural areas of South America and Africa than the US and Europe as rural regions usually have a diverse diet.

Artificial sweetener should be avoided because it has been found to negatively impact gut bacteria. Saccharin, in particular, has been found to significantly influence the balance of bacteria in humans. Finally, taking a high-quality prebiotic/probiotic formula can help maintain a healthy balance of gut microflora and promote overall good health.

Chronobiology and the Circadian Rhythm: What You Need to Know

Oct 18 by Ewcopywriting Leave a Comment

The circadian rhythm is a huge topic of discussion lately due to a group of three researchers winning the Nobel Prize for identifying the genes and proteins that coordinate our internal clocks. As the Nobel Laureate committee noted, a small mismatch between our bodies and the environment can lead to serious health problems. This makes understanding chronobiology and the circadian rhythm critical to maintaining good health.

Chronobiology and the Circadian Rhythm: The Basics

All living creatures have a circadian rhythm, from the smallest unicellular creatures to plants to even complex mammals such as humans. Our bodies have internal clocks that tell us when to be alert, when to sleep and even when to eat. These clocks are innate but also are influenced by external factors such as sunlight, temperature and when we eat. Our circadian rhythms refer to a 24-hour clock, but we also have cycles that repeat monthly, seasonally and annually.

Why are these clocks important? Consider the event of waking. In the early morning hours, our brains switch from making melatonin, a hormone that increases sleepiness, to making the wakeful hormone cortisol instead. As the sky begins to light up, our brain begins to awaken, along with every cell in our bodies. By the time the alarm goes off or we wake naturally, our body is primed to get up and be alert.

What Happens When Your Internal Clock Is Out of Sync?

Why are our internal clocks important? Quite simply it is because our bodies cannot function effectively without them. Without these internal clocks, our bodies cannot prepare ahead of time for events such as eating and sleeping, which can cause issues with these activities. Disorders ranging from IBS to even depression have been linked to dysregulation of internal clocks in the GI tract.

In addition, our bodies depend on these internal clocks to determine when to perform important repair activities such as DNA repair. When our circadian rhythm is dysregulated, these activities may not occur on the right schedule or even may not occur at all. This leads to a higher risk of cancer and other potentially deadly diseases, which have been linked to jet lag, shift work and other disruptions of the circadian rhythm.

Advances in Chronobiology, Advances in Health

New understanding of internal clocks and the way that they affect our health and happiness have led to a new field called chronobiology. Chronobiology is the study of these internal clocks, including the clock that governs our circadian rhythm.

Much of our sleep-wake cycle is governed by an internal clock located in the suprachiasmatic nucleus (SCN) of the hypothalamus. This area of the brain collects information about light levels and other external cues, using these to modify the timing of our internal clocks. Understanding more about the genes and biochemicals involved in these can lead to new and more effective treatments for the circadian disorders. For instance, we now know that melatonin is an important part of the body’s preparation to sleep and thus that taking a melatonin supplement can help to get the circadian rhythm back on track. Other new discoveries in the field of chronobiology may mean new and innovative treatments in the future.

Modern Conflicts with Circadian Rhythm

While we now understand more about the circadian rhythm than we ever have, modern life makes maintaining a stable internal clock a greater challenge than ever before. People are working increasingly erratic hours due to a planet where the business day never stops. Many people work odd shifts that keep them from waking and going to bed at a regular time. Travel for work and personal reasons has made jet lag a common affliction. Even simple things like daylight savings time can throw internal clocks off kilter.

Light pollution is also a modern problem that interferes with the circadian rhythm. Most modern people no longer live in an area where total darkness is possible. This can interfere with melatonin production, sleeping habits and long-term health. It may even be part of the reason that we have seen a sharp increase in obesity, metabolic disorders and other chronic diseases.

Maintaining Healthy Internal Clocks

How can modern people combine new information about the circadian rhythm into their own healthy lifestyle? While there is still much to be learned, there are concrete ways that we can help to stabilize our internal clocks. Consider the following strategies:

Maintain a stable sleep schedule with the same bedtime and waking time—even on days off.
Expose your skin to bright natural light every day.
Try to create the darkest possible environment at night, using blackout curtains if necessary.
Turn off screens about an hour before you go to bed.
Consider taking a melatonin supplement at night if you have trouble falling or staying asleep.

This Nobel Prize has brought attention to the circadian rhythm and the field of chronobiology, for good reason. Understanding the workings of the human body’s internal clocks may lead to new and innovative treatments that help people to lead a healthier lifestyle.

Caution: Melatonin and Alcohol Don’t Mix

Oct 10 by Ewcopywriting Leave a Comment

Melatonin is a popular natural supplement used by millions who occasionally have trouble falling asleep. While melatonin can be effective, there are dangers to assuming natural compounds are always safe—especially when they are combined with other supplements, prescription medications or alcohol. Melatonin and alcohol taken together can lead to serious complications. Alcohol can also impact the effects of melatonin. Here’s how to take melatonin safely and why you should never mix it with alcohol.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. While there are small amounts of melatonin found in some foods like vegetables and meat, it’s most commonly used in supplement form.

This hormone is essential in controlling sleep-wake cycles. When the pineal gland perceives a decrease in light, the gland begins to produce melatonin, which makes you feel tired. This usually occurs around 9 p.m. Melatonin levels will rise sharply and stay elevated in the blood for about 12 hours, or basically all night. Bright light does the opposite to decrease melatonin secretion and make you feel more awake. Melatonin levels drop to a daytime low by about 9 a.m. During the day, melatonin levels should be hard to detect. Night shift work or being exposed to bright lights at night can disrupt this delicate biological clock. Rapid travel between multiple time zones can also interfere with your biological clock.

Melatonin is an effective sleep aid for occasional sleeplessness, as long as you proceed with caution. A 2002 Cochrane review of 10 randomized trials found melatonin is “remarkably effective” in the prevention and reduction of jet lag. It has been found to help you fall asleep faster and sleep more deeply. When used at the correct low dose, it can also reduce daytime fatigue. While good for occasional sleeplessness, when it comes to chronic insomnia, melatonin offers only modest help and may cause more harm than good in the long run. Melatonin will become ineffective when used for too long or at a high dose.

Dangers of Combining Melatonin and Alcohol

There are two potential negative side effects of combining alcohol with melatonin. The first is both compounds are sedatives that cause sleepiness. Combining drugs (including melatonin) and alcohol can cause excessive sleepiness and other side effects. Potential side effects of combining alcohol with melatonin can include:

difficulty sleeping
slow response time
dizziness
intense dreams and anxiety
redness of the face
fast heartbeat
swelling of the hands and feet
difficulty thinking and concentrating

Someone who has combined alcohol and melatonin may have difficulty driving and even walking. This increases the risk of traffic accidents and falls at home.

The other problem with combining these sedatives: Alcohol can actually decrease the effectiveness of melatonin. Alcohol does not promote natural sleep patterns and multiple studies have found that alcohol consumption at night actually decreases melatonin levels. One study conducted by France’s Centre Hospitalier Universitaire found that drinking 256 grams of alcohol (or 9 ounces) over a 24-hour period can reverse normal melatonin production. This results in lower melatonin production at night but higher production during the day.

Combining sedatives may result in excessive drowsiness or loss of consciousness, but some people experience the opposite effect. Some people feel like they have taken a stimulant when alcohol is combined with melatonin. This may be due to the body reacting to alcohol by producing adrenaline.

How to Use Melatonin Safely

Melatonin is generally safe to use to help you sleep as long as you do not combine it with other sedatives. There are no known major complications of melatonin, but mild side effects can include daytime drowsiness, irritability, headaches and stomach cramps.

A dose of 1-3 milligrams around one hour before bedtime is usually enough to maximize the body’s response to the supplement. Using melatonin consistently before bed usually produces results within a few days. You can also use melatonin to speed your recovery from jet lag, according to research. To do this, take 5 mg for three or four days at your intended bedtime after you fly east.

Melatonin supplements are only designed to reset your body’s internal clock, not treat full-blown insomnia or chronic sleep problems. Melatonin should be used to help counter the effects of jet lag, get through an unusual work schedule or manage circadian rhythm disorder, but beware of long-term melatonin supplementation.

When it comes to melatonin, more is not necessarily better: You should also use the lowest dose possible to improve sleep. Research has suggested that high doses of melatonin before bed cause higher plasma melatonin levels in the morning. This can leave you groggy the next day. Commonly available high doses of melatonin are also ineffective and stop working after a few days, according to one MIT study, which did confirm the hormone is effective as a sleep aid. This is because the melatonin receptors in the brain are exposed to too much of the compound and become unresponsive to it.

Curcumin Shows Promise for Keeping Skin and Cells Healthy

Oct 06 by Ewcopywriting Leave a Comment

Curcumin is the bioactive chemical in turmeric root, and is best known for its bright yellow color. This chemical has much more to offer than its distinctive color; there are also numerous health benefits of curcumin, including a variety that have just been discovered over the last few years. Here are some of the most important findings regarding this powerful plant compound.

Curcumin Effects on Melanoma and Breast Cancer Cells in the Lab

Melanoma is the deadliest form of skin cancer and often the most difficult to treat. While melanoma makes up just 4 percent of skin cancer cases each year, it’s responsible for 79 percent of skin cancer deaths.

A study has found that in the laboratory, curcumin can stop the growth of melanoma. The study, published in Cancer in 2005, found that curcumin blocks an important pathway melanoma and other cancers need to spread. The compound even causes cell death in melanoma cells.

Essentially, curcumin triggers apoptosis, the natural death process of cells, in cancer cells. Curcumin works by suppressing production of a protein normally found in cancer cells to prevent the cells from functioning. The larger the dose of curcumin delivered, the greater the amount of cell death.

In laboratory tests, this compound has also been found effective against other types of cancers, such as breast cancer. Evidence suggests that curcumin can target breast cancer with numerous anti-cancer effects that involve proliferation of cancer cells, estrogen receptor pathways, and human epidermal growth factor receptor 2 (HER2) pathways.

Recent research has found that curcumin can even offer promise in the treatment of neuroblastoma, a deadly form of cancer that usually affects children under the age of one. In a study published in Nanoscale, researchers found that attaching curcumin to nanoparticles helps target neuroblastoma cells that have become resistant to treatment.

It’s important to note that studies have only been conducted with mice, and there have been no human trials yet. Because curcumin has low bioavailability, its potential in treating cancer in humans is limited without the use of a novel approach.

Curcumin and Chemotherapy Resistance

While curcumin has many anti-carcinogenic properties, it’s very quickly metabolized by the body. Researchers have called for more trials and clinical studies to determine if it has therapeutic benefits in humans, potentially in combination with other forms of treatment.

One study examined whether curcumin could have benefits when combined with traditional chemotherapy to treat pancreatic cancer. This study, published in Carcinogenesis, investigated whether the chemical could overcome chemoresistance, a common problem in treating pancreatic ductal adenocarcinoma (PDAC).

Cancer stem cells are suspected to be the culprit in chemotherapy resistance in PDAC treatment as previous studies have found these stem cells can escape chemotherapy drugs. These stem cells are believed to be the primary cause of metastasis.

Research indicates that curcumin may be able to block chemoresistance, possibly due to a subunit of a polycomb protein group that are important in the maintenance of stem cells. The study found that curcumin blocks the pathway of a subunit called EZH2, making cells more receptive to chemotherapy.

Curcumin and Skin Health

Lab studies have found that curcumin has antibacterial, antifungal, antiviral and anti-inflammatory properties, all of which can have benefits for skin health. As an antioxidant, curcumin can help protect the skin from free radical damage while supporting healthy inflammatory processes. Curcumin is also a modulator of phase II detoxification enzymes which are necessary for normal detox processes in the body and to protect against oxidative stress.

Some research indicates that curcumin may benefit common skin conditions such as psoriasis and scleroderma. Psoriasis is a common skin disease that can affect the uality of life and increase the risk of heart problems. Current psoriasis treatments take time and can risk damage to organs with chronic use. Curcumin has been found to inhibit immune pathways responsible for psoriasis, including cell signaling that increases inflammation and abnormal cell growth.

Benefits of Curcumin: Alzheimer’s Studies

Alzheimer’s disease is a progressive and often fatal neurodegenerative disease and the most common form of dementia. Alzheimer’s leads to progressive cognitive deterioriation and estimates 5 to 6 percent of people over the age of 60. Dozens of studies have investigated whether curcumin may offer protection against Alzheimer’s. Indian cuisine is typically very high in tumeric, and thus curcumin, and the country has a much lower prevalence of Alzheimer’s; 4.4 times less than the United States.

One study investigating curcumin found that people who eat curry at least occasionally performed better on a standard test of cognitive function than those who never ate curry. It’s believed that curcumin may offer promise because it can address the three ways in which Alzheimer’s disease degrades nerve cells: inflammation, oxidative damage and the formation of beta-amyloid plaques.

A UCLA study published in the Journal of Alzheimer’s Disease found that curcumin can help macrophages, or the body’s “cell-eaters,” clear amyloid plaques found in Alzheimer’s disease. Curcumin also possesses antioxidant properties and helps support healthy cellular inflammatory processes. Alzheimer’s disease degrades nerve cells through chronic inflammation.

EGCG from Green Tea Helps Combat Negative Effects of a Western Diet

Oct 03 by Ewcopywriting Leave a Comment

Researchers have found numerous health benefits of green tea over the last few decades. A new study has uncovered a new perk to the beverage: An active compound in green tea called EGCG may help combat the negative health effects of a Western diet. The compound was found to reduce the risk of obesity, insulin resistance and memory impairment in mice who ate a high-sugar, high-fat diet.

What is EGCG?

Green tea has several compounds that give it its subtle flavor. Epigallocatechin gallate (EGCG) is one of several compounds in green tea called a catechin. EGCG is the most abundant catechin in tea and a powerful antioxidant.

This compound has been found to interfere oxidation, which means it reduces oxidative damage in cells, a contributing factor in illnesses like cancer. Some studies have also indicated the compound has some protective benefits on the brain. One 2016 study published in Neuroscience analyzed EGCG’s effect on Down Syndrome and found it offers at least some protection for the brain. Another study published in the Journal of Alzheimer’s Disease found the compound, along with exercise, might reduce the effects of Alzheimer’s.

This bioactive chemical is also believed to play a role in heart health and weight loss. One study published in Nutrients in 2015 suggested the chemical can lower the risk of metabolic syndrome, a group of disorders that contributes to heart disease and obesity.

How Green Tea Combats Western Diets

A Western diet is defined as one high in processed foods, red meat, saturated fat, refined sugar and refined carbohydrates while low in vegetables, fruit, whole grains, chicken and seafood. While this diet originated in developed Western nations, the nutritional transition is now spreading across the world. As income goes up in developing countries, people choose more meat and calories in their diet. A move toward fast food has only sped up this transition.

A Western diet has been linked to obesity, weight gain and Type 2 diabetes. Studies have also indicated it may increase the risk of cognitive impairment. Research has also found a Western diet interferes with the immune system. A diet high in fructose and palmitic acid, commonly found in candy bars, creates an immune reaction because the body confuses it with E. coli and other bacteria.

The new study, published in The FASEB Journal, suggests that the active compound in green tea may help guard against these health consequences.

Researchers at the College of Food Science and Engineering at Northwest A&F University in China conducted their research by studying three groups of three-month-old male mice. For 16 weeks, each group consumed a different diet. One group of mice ate a high-fat, high-fructose (HFFD) diet. A second group ate an HFFD diet plus two grams of the green tea compound per liter of water and the last group ate a standard diet.

After 16 weeks, the mice on the HFFD diet gained more weight than the control. The weight gain among mice supplemented with the green tea compound was much less severe. The researchers also found that the mice who ate a Western-style diet combined with the green tea compound were less likely to develop insulin resistance in response to their diet.

Researchers also tested the memory of the mice by using the Morris water maze test. This navigation maze monitors the ability of the mice to find an escape platform. Mice who ate an HFFD diet along with the green tea compound were faster at finding the escape platform and took a shorter path to reach it than mice who only ate the HFFD diet.

Researchers stress that human trials are still necessary to confirm the findings of the study, but the evidence is compelling that a diet high in green tea may offer protection against the risks of a high-fat, high-sugar diet.

Recommended Daily Green Tea Intake

Research has shown that the more green tea you drink, the greater the health benefits. While any amount of green tea each day is good, research indicates that two to three teacups (not mugs) of tea per day is enough for most health benefits. Still, research has found that drinking up to five cups of tea per day can reduce the risk of stomach cancer. If you are trying to improve your metabolism and lose weight, your goal should be drinking up to seven cups per day. One study published in the Journal of Nutrition found that this level in mice lowers triglyceride and cholesterol levels, reduces fat in the liver and led to less fat and weight gain.

Ten cups of green tea per day is considered the upper limit and you should not try to exceed this amount. Because green tea can reduce absorption of folic acid and iron, it’s recommended that you drink tea between meals, not with food. Drinking too much green tea can also be a bad thing because it contains caffeine. If you want to enjoy the health benefits of green tea without the downsides, or you aren’t a fan of tea, look for a supplement that provides EGCG from green tea.

Circadian Rhythm Discoveries win the Nobel Prize

Oct 02 by Ewcopywriting Leave a Comment

Guest Post: Chronobiology.com

The chronobiology community received one of the highest recognitions on Monday as the Nobel Prize in physiology or medicine was awarded to three Americans for their discovery on how internal clocks and biological rhythms govern human life.

Jeffrey C. Hall, Michael Rosbash and Michael W. Young took home the prize “for their discoveries of molecular mechanisms controlling the circadian rhythm,” said the Nobel Foundation. The trio’s work explains how plants, animals and humans adapt their biological rhythms in synchronicity with the rotations of the Earth.

According to the summary of the discovery, the Nobel Assembly at Karolinska Institutet:

“Using fruit flies as a model organism, this year’s Nobel laureates isolated a gene that controls the normal daily biological rhythm. They showed that this gene encodes a protein that accumulates in the cell during the night, and is then degraded during the day. Subsequently, they identified additional protein components of this machinery, exposing the mechanism governing the self-sustaining clockwork inside the cell. We now recognize that biological clocks function by the same principles in cells of other multicellular organisms, including humans.

“With exquisite precision, our inner clock adapts our physiology to the dramatically different phases of the day. The clock regulates critical functions such as behavior, hormone levels, sleep, body temperature and metabolism.”

When astronomer Jacques d’Ortous de Mairan studied mimosa plants in the 18^th century, he discovered the plant’s leaves open toward the sun during the day and close at dusk, thus discovering plants have their own biological clock. This led to findings that humans and animals also have a biological clock and daily physiology fluctuations. This daily adaption is dubbed the circadian rhythm.

This year’s Nobel Laureates sought out how this internal clock actually works. Hall and Rosbash previously isolated the period gene in 1984, followed by discovering that PER (the protein encoded by period) accumulated during the night and degraded during the daytime, proving the PER protein levels oscillate over a 24-hour cycle in sync with the circadian rhythm. Young went on to discover a second clock gene called timeless that encoded the TIM protein necessary for a normal circadian rhythm. This resulted in Young showing that when TIM bound to PER, the proteins entered the cell nucleus and blocked the period gene. This feedback loop shed light on how cellular protein oscillation occurred. Then Young identified the doubletime gene (DBT) that delayed the accumulation of the PER protein.

Though these discoveries, they learned that all multicellular organisms—including humans—use similar mechanisms to control circadian rhythms. During the different phases of the day, the body is primed for different processes. For example, cortisol is released at 6 a.m., 9 a.m. has high alertness and your best coordination is midday around 3 p.m. with the fastest reaction times occurring then. Your highest body temperature is around 6 p.m., the body’s highest blood pressure occurs in the evening, followed by melatonin secretion around 10 p.m. The deepest sleep in the cycle occurs after midnight, followed by the lowest body temperature around 3 a.m. and then the cycle begins anew.

The site Chronobiology.com is dedicated to the history, findings and advancements of Chronobiology.