Cognition

Consuming Soy Isoflavones for Hormone Balance, Cardiovascular Support and Healthy Bones

Soy is one of the more controversial foods in the modern culinary world. People read conflicting headlines every day that imply soy is either very good or very bad for us. However, there is no conflict about the benefits of soy isoflavones. These unique phytoestrogens from soy protein are increasingly being found in research to have a variety of positive health effects. Even if you are not a fan of soy in general, you may want to add isoflavones to your diet to get some of the health benefits of this kind of protein.

What Are Soy Isoflavones?

Why do people in Asia and other areas of the world have lower risk of heart disease and other serious illnesses? Many doctors and researchers believe that the answer is their high dietary intake of soy. Soy has a variety of health benefits, ranging from hormonal balance to preventing cancer to improving cholesterol and blood pressure numbers. According to new studies, these may be almost entirely due to the action of soy protein compounds such as isoflavones in the human body.

Isoflavones are a type of phytoestrogen, a substance that mimics the effects of estrogen in the human body, found mainly in soybeans as well as other legumes. They have been linked to a variety of beneficial effects, including:

decreasing the rate of breast and endometrial cancers
improving bone density to help protect against osteoporosis
reducing risk of prostate cancer
helping to protect a healthy heart, with specific effects on cholesterol numbers and the risk of strokes and heart attack
positive effects on age-related cognitive decline
promoting good gastrointestinal health and optimal digestion
reducing the symptoms of menopause

New studies suggest that these health benefits may be even more pronounced than previously believed. Soy isoflavones appear to make a meaningful difference in disease risk, often drastically reducing rates of certain diseases for many of the conditions listed here. This may be a major reason for the much higher rates of chronic disease in Western countries where soy and soy products are not a major part of the diet.

Inflammation: A Public Health Threat?

How can such a small component of soy protein have such a huge effect on a person’s health? Researchers believe that this is due to the inflammation-modulating and antioxidant effects of isoflavones. Oxidation and inflammation are the root of many diseases, so a protein that attacks these root causes will have beneficial effects in a variety of conditions.

In recent studies, isoflavones have been found to promote healthy cellular inflammatory processes. Only a small dose of soy protein is needed to get this effect; in recent studies, replacing just 12 percent of protein with soy was enough to get measurable health effects. This will benefit not just inflammatory diseases such as IBS and Crohn’s disease, but a variety of health issues. Caused by over-activity in the immune system, inflammation is believed to be the root cause of many serious diseases including heart disease and autoimmune disorders. Treating inflammation may reduce the risk of developing a wide range of diseases.

Second, isoflavones have been found in laboratories to act as antioxidants. They bind to and remove the dangerous oxygen radicals that are produced in cells as a result of different metabolic processes. If left unchecked, these radicals damage DNA and cell proteins, contributing to aging, cancer and a variety of negative health conditions. The antioxidant role of isoflavones is likely responsible for many of their health benefits.

Protecting against inflammation and oxidation are key to maintaining whole body health. This may be why people in Japan, China and other areas of high soy consumption have lower rates of serious diseases that threaten so many people in the West.

Getting More Isoflavones in Your Diet

How much soy protein do you need in your daily diet to get these health benefits? Doctors recommend that people take 50 mg of soy protein a day to improve their cardiovascular risk, or 40 to 80 mg a day if taking it to treat menopause or other hormonal imbalances. Regardless of the amount your physician recommends, there are a variety of ways to add more isoflavones to your diet. Consider adding some of these tasty foods to your diet:

soy dairy products such as soy milk, soy yogurt and soy cheese
tofu
tempeh and other soy-based meat substitutes
soy nuts
edamame
miso, an ingredient in the popular miso soup
natto and other products made with fermented soy beans

In addition, there are many supplements including capsules and protein shakes on the market that contain therapeutic levels of isoflavones and other beneficial components found in soy proteins. It is incredibly easy to add more of these nutritious proteins to your diet if you are interested in reaping the positive health effects.

Inflammation and oxidative stress appear to be the root causes of many of the most deadly and feared diseases faced by mankind. However, there are ways to naturally and safely prevent these conditions. Taking an isoflavone supplement may be a very important part of maintaining whole body health for a lifetime.

New Links Between Sleep and Health Highlight the Importance of Getting Your Zzzs

Feb 07 by Ewcopywriting Leave a Comment

Millions of people struggle to get adequate, restful sleep. New research on sleep and health suggests that not getting enough sleep can have more serious effects on your health than previously realized.

Have you ever struggled to fall asleep? Have you ever woken from a deep slumber unable to get back to sleep? If so, you are not alone. Sleep disorders are a common problem that leaves many people fatigued and sleepy throughout the day. However, the effects may go far beyond temporarily feeling too tired. New studies have found links between sleep and health that suggest that getting enough high-quality sleep is one of the most important parts of a healthy lifestyle.

Sleep and Health: Immune Effects

Many people notice that they are more likely to get sick when they are overworked or simply worn out. Scientific research supports this observation. Studies of twins have found that even among identical twins, the twin who does not get enough sleep is more likely to become sick when they are both exposed to bacteria or viruses. They also have measurably lower levels of white blood cells circulating in their bloodstream, which are the first line of defense against pathogens.

This is especially important when you consider that people in the Western world are getting less sleep than ever before; as many as one to two hours less per night. This can have a very negative effect on our immune systems, which we rely upon to keep out foreign pathogens and fight the ones that somehow breach our barriers. The result is that we may be more prone to infections than ever before, spending more days ill and living at higher risk of developing an infection that can be deadly.

Cognitive Impairment: A Side Effect of Insomnia?

Sleep disturbances may also have an effect on how you well you think and remember. Doctors tested elderly people with cognitive impairments and those without them. They found that those who have better cognition also report better sleep patterns. A similar link has been found in several other studies as well: Older people who sleep well suffer less of the loss of thinking skills that we associate with aging. While we think of retirement as a time of rest, many older people do not appear to be getting enough sleep.

This makes intuitive sense to people who have suffered a sleepless night or even jet lag. Most people who have not had adequate sleep find that they struggle with concentration and memory for one or more days. Although more study is needed, it is logical that people who struggle with sleep throughout their lives may see more long-term effects.

The Circadian Rhythm of Respiratory Health

Although we think of asthma as a childhood disease, it affects many adults as well. This and other chronic respiratory illnesses are a major cause of emergency room visits in the United States. While most adults with asthma develop it as children, some actually do not get the disease until well into adulthood. Doctors and scientists have struggled to determine exactly why this happens. Obesity, pollution and other factors have been linked to adult asthma, but insomnia also appears to play a role. Researchers looked at adults with sleep disorders and those without. Over an 11-year period, those with sleep disorders were around three times as likely to develop asthma and other respiratory illnesses.

How can asthma be linked to sleep? Researchers believe that the effect of insomnia on the immune system may be partially to blame. People who do not sleep as well are more likely to live with high levels of inflammation, which is a key feature of asthma and several other respiratory illnesses. This link suggests that the issue of sleep and health may be extremely important in preventing costly chronic illnesses and even in preventing deaths from respiratory failure.

In the Bedroom and Beyond

One final area that modern research suggests may be impacted by sleep is sexuality. In a study of almost 100,000 pre-menopausal and menopausal women, researchers found a clear link between sexual satisfaction and getting high-quality sleep. Women who report sleeping seven to eight hours a night, which most researchers consider ideal, are also more likely to experience higher sexual satisfaction.

While most people believe that menopause is a time when women lose their sex drive, this does not always appear to be true. Over half of women who get adequate slumber report feeling sexually active and satisfied with their sex lives.

Many of these new links between sleep and health are correlations, which means that they merely show a link between two variables and do not offer definitive proof that one causes the other. However, it is clear that getting enough high-quality sleep is important in maintaining the good health that we all wish to enjoy over our lifetimes.

Cognitive Decline in Women May Start Sooner Than Previously Thought

Jan 31 by Ewcopywriting Leave a Comment

Age-related cognitive decline is an unfortunate part of growing older. According to new studies, this cognitive decline in women may begin earlier than previously suspected.

For many people, one of the most feared aspects of aging is the prospect of cognitive decline. Physical disability can be mitigated, but no one wants to live without their memories, personality and ability to navigate life. According to new studies, this gradual decline may begin even earlier than we previously believed—as early as middle age for many women. However, this bad news comes with hope: There are ways to slow or stop mental decline and lead happy fulfilling lives even into our golden years.

What Is Age-Related Cognitive Decline?

Modern medicine has come up with innovative solutions to many of the problems that plague people in old age. The result is that we live longer lives than ever before in human history. However, because people are living longer than ever before, cognitive decline is becoming increasingly common. We can slow the signs of aging in the body but not in the mind. With 72 million elderly people expected to live in the United States alone by 2030, this gradual loss of cognition and memory could be a devastating public health issue in addition to the personal tragedy it is for the elderly and their loved ones.

According to a large-scale study called “The Study of Women’s Health Across the Nation,” this decline may begin even earlier in women than in men. This study found that many women are showing the early signs of cognitive decline as early as middle-age. Women were tested three times over several years after they had completed menopause in areas such as working memory, verbal memory and speed tasks. On average, these women showed a decline in these cognitive skills even though neither they nor those around them realized there was already a loss of cognition. This decline appears to occur earlier in women than in men, perhaps decades earlier. Researchers believe that this may be partially due to menopause when women lose the protective effects of estrogen and other female hormones.

When Do the First Signs of Dementia Begin?

Some people keep their mental faculties throughout old age, while others succumb to Parkinson Disease, Alzheimer’s disease and other devastating types of dementia. Most elderly people end up somewhere between these two extremes, with a condition known as mild cognitive decline. Mild cognitive decline involves small and gradual changes in memory and reasoning skills that occur with aging. People may regularly forget where they placed their keys or forget how to perform a complicated hobby that they once could do well. Most of these people will never develop actual dementia, although they are at higher risk.

This decline is so common that it is generally regarded as a normal by-product of aging. It indeed is normal in that it is common and affects most people. In fact, almost all mammals show similar changes as they grow older. While mild and gradual decline appears to affect women earlier than men, it will likely affect almost all of us at some point, and even affects our dogs, cats and other furry loved ones. This leads many to wonder: Are there ways to stop or even merely slow this decline? How can we ensure that our golden years are indeed golden?

Can Cognitive Decline Be Stopped or Prevented?

According to new research, there are a few natural and healthy ways that we can maintain good memory and cognition throughout our lifespan. First, it is crucial to remain active—both mentally and physically. Getting exercise every day and engaging in mentally stimulating activities both have been proven to keep us healthier for longer times, both in the body and in spirit.

There also appears to be a few dietary changes we can make to encourage good health and cognitive function over a lifetime. Omega-3 fatty acids, which are most commonly found in fish oils, have been found to support brain health and help preserve cognition and memory. Not only are these fatty acids essential building blocks for healthy brain cells, but they also protect against the inflammation that can be destructive to the tissues of our organs over time. Eating a Mediterranean diet with plenty of vegetables, whole grains and lean protein also may slow or prevent different types of dementia. The carotenoid plant compound lutein, which can be found in supplement form or obtained from the diet, has also been linked to healthy cognitive function.

Age-related cognitive decline may be common and occur earlier in women, but this does not mean that we have to accept it. Understanding more about why our bodies lose brain function as we age, and learning how to prevent this, will allow our growing aging population to lead happier and more functional lives. In the meantime, taking antioxidant supplements, eating a healthy diet and staying active in a variety of ways appears to protect you from mild cognitive decline.

Super-Doses of Biotin Found to Improve Certain Effects of Multiple Sclerosis

Jan 26 by Ewcopywriting Leave a Comment

New research showing biotin benefits for multiple sclerosis suggests that this B vitamin may provide measurable health benefits for people suffering from this disease.

Multiple sclerosis, also known as MS, is a devastating disease and also one of the least understood medical problems. Although there are some leads as to why some people develop MS, we know very little about how to predict who will get it, much less how to treat it when it occurs. However, a new study suggests that taking a high dose of the B vitamin biotin may reduce the progression of the disease and improve a variety of symptoms.

Multiple Sclerosis: A Growing Threat

Multiple sclerosis is a disease in which the autoimmune system attacks the white matter of the brain, replacing myelin with sclerosis, or scarring. Myelin is a fatty compound that insulates nerves and allows them to pass signals effectively, so this disease can be debilitating if it progresses. One of the scariest aspects of this disease is its unpredictable nature. We do not know who will develop it, and people who have the disease never know which areas of their brain may be attacked next.

Multiple sclerosis is believed to be caused by a combination of genetic and environmental factors, although the exact trigger remains unknown. It appears to be most common in young adults of Northern European ancestry, but other people can and often do develop the disease. Because we do not know the exact mechanism of the disease, treatment focuses on preventing relapses and improving function. According to a new study on the biotin benefits for multiple sclerosis, taking high doses of biotin may be a potential therapy.

What Is Biotin?

Biotin is also known as B7 and is one of the least-studied B vitamins. Many people take a biotin supplement to strengthen their hair and nails, but this vitamin appears to have many other health benefits as well. Like other B vitamins, it appears to act as a cofactor in cell metabolism to keep our cells producing the energy that they need for optimal health. In addition, it has a role in maintaining the nerves that help our brains to function optimally.

The United States Food and Nutrition Board sets recommended daily allowances for certain vitamins. However, there is no recommended daily allowance for biotin. The board says that 30 micrograms per day is adequate for adults. However, some people may benefit from taking more, including people with neurodegenerative diseases such as multiple sclerosis.

Biotin Benefits for Multiple Sclerosis

Researchers divided people with multiple sclerosis into two groups. One received 300 micrograms of biotin a day—10 times the purported adequate amount. The other did not receive any biotin. At the end of a year of this therapy, the group that received the biotin ranged from unchanged to improved in vision, paralysis and other MS effects. The group that did not receive biotin ranged from unchanged to worsened symptoms. Adverse events and side effects were similar in the two groups, indicating that this super-dose of biotin did not have any unwanted consequences.

How can a vitamin affect a disease process so intensely? Researchers believe that this is due to biotin’s role as a cofactor for the enzyme class known as carboxylases. One particular carboxylase enzyme, called acetyl CoA carboxylase, is critically important in myelin synthesis. Without ample amounts of biotin, it simply cannot function. Having more biotin available appears to increase the rate of myelin synthesis, slowing the loss of myelin and the resulting loss of nerve function.

Are You Getting Enough Biotin?

Even if you do not have multiple sclerosis, taking biotin can help you have stronger nails, thicker hair and more energy. Taking in adequate amounts of this lesser-known B vitamin is essential to optimal health. While most people in the West have ample access to nutritious foods, many are not getting enough biotin because we do not eat many foods containing it. This nutrient is found in an odd array of foods that are not common in our diets, such as liver, Swiss chard and brewer’s yeast. However, nuts and egg yolks are both good sources of biotin and readily available to most people. In addition, there are many biotin supplements available that you can take if you feel you are in danger of a deficiency.

Good nutrition is the basis of good health in so many ways. Doctors increasingly consider good nutrition one of the most important aspects of preventive care. However, this research on biotin benefits for multiple sclerosis suggests that nutrition may be not just a preventative measure but an actual treatment for disease. If you suspect you are not getting enough of this B vitamin, consider eating more biotin-rich foods or taking a supplement to support your hair, fingernails and brain for a lifetime.

Plant Compound Lutein Linked to Cognitive Health and Intelligence

Jan 19 by Ewcopywriting Leave a Comment

New studies linking lutein and brain health suggest that getting enough of certain plant compounds like lutein is essential to intelligence and cognitive function.

Modern research is beginning to shed light on the importance of getting good nutrition as a means of staying healthy and preventing disease. Medications and surgeries are certainly important treatments, but many people would prefer to stay healthy in the first place by making simple lifestyle changes. While most people know about the importance of vitamins C and E, it appears that carotenoids — in particular the plant compound lutein — may also play a critical role. If you want your brain to function at its best, it is important to get enough of this little-known nutrient.

What Is Lutein?

Lutein and its related compound zeaxanthin are found in many plant foods. It is related to vitamin A and, like this vitamin, appears to play an important role in eye health and sight. In particular, it acts as a pigment that filters light entering the eye and thus prevents damage. As though this was not an important enough role, new research indicates that lutein may also have a huge impact on brain health as well.

People with Alzheimer’s disease and other forms of dementia have less lutein in their eyes than those without neurodegenerative disease. When their diets were supplemented with lutein in a recent study, elderly people with dementia developed more lutein in their eyes, better vision and also higher cognitive function. Over time, lutein may even affect the architecture of your brain, helping it to remodel and respond to potential outside threats.

This is not the first study to find a link between this eye pigment and cognitive function; other studies have found that lutein makes up a large portion of the carotenoids in children’s brain tissue. Lutein appears to accumulate in human brains and the amount of the accumulation is linked to intelligence. These changes are not just self-reported; they can also be seen in MRIs. People who took lutein had smaller interventricular space and more robust brain tissue than those who went without.

Lutein and Brain Health

Lutein appears to be especially important in building, maintaining, and preserving a type of cognitive function called “crystallized intelligence.” Crystallized intelligence is basically the vault of skills and daily knowledge that you have built over a lifetime. This type of intelligence is especially affected in people with dementia, who often forget mundane daily things such as their dog’s name and how to make a bed properly. Over time, most people with dementia forget how to perform even the simplest tasks and progress to needing full-time caregivers.

Unlike many vitamins, lutein accumulates mainly in the gray matter of our brains. It is present in the cell membranes of your neural cells, scattered throughout the brain tissue that is responsible for conscious thought and decision-making. High levels of lutein in the brain appear to have a neuroprotective effect, keeping people from developing many serious disorders such as dementia. It appears to act as a scaffolding, allowing cells to be more resilient and functional as we go about our daily lives. Older adults who eat diets rich in this nutrient are less likely to develop dementia and also likely to maintain high function over their lifetimes.

Are You Getting Enough Lutein?

If you are concerned about lutein and brain health, there are a few ways to ensure that you get enough of this vital nutrient. First, eat several servings a day of foods rich in lutein, which include:

broccoli
leafy greens such as spinach and kale
zucchini and other squash
corn
orange bell peppers
grapes
kiwi fruit
orange juice
eggs

Be sure to eat these items with fatty foods, as lutein is best absorbed in the presence of higher fat items. In addition, be sure to get enough of these lutein-rich foods on a daily basis because this nutrient takes a while to build up to noticeable levels in the brain. Finally, consider taking a supplement. While many multivitamins on the market contain only a small amount of lutein, it is not usually enough to support optimal brain and eye function. You will likely need to find either a special multivitamin or a way to take a pill under your tongue or via shot for the rest of your life.

Although more research is needed, lutein appears to be one of the most promising natural ways to keep your brain functioning as well as possible over the course of your lifetime. Links between lutein and brain health suggest that this nutrient may be one of the most important factors in maintaining healthy sight and cognitive function over the last decades of your life.

Cognitive Health Found to Be Important Determinant of Lifespan

Dec 02 by Ewcopywriting Leave a Comment

There is a common assumption that people lose their cognitive abilities as they age. We expect to see our memory, intelligence and brain function slowly decline in our later years. However, some people do not suffer from this cognitive decline, while others do, but much more slowly than average. Now, surprising new findings indicate that your cognitive health as you age is one of the most important determinants of your lifespan. Luckily, there are things you can do to improve your mental function at any age.

Cognitive Health: A Powerful Determinant of Lifespan

There are many factors that can predict how long a person will live. Of these, genetics, socioeconomic status and overall health are probably the best-known. While these are all important, there is one lesser-known but just as important factor: cognitive health. Elderly adults who have slower decreases in mental processing speed are likely to lead longer and healthier lives. A quicker decline in memory and mental function as you age, on the other hand, appears to predict an earlier death.

It is not surprising that good cognitive health is crucial to living a long life. You have to be able to think quickly in order to care for yourself on a daily basis, to manage your health care and to avoid dangerous situations. In addition, people who are taking care of their cognitive health by taking measures to prevent age-related decline are more likely to take equally-good care of their bodies.

Cognitive Decline in Your Golden Years: Is It Just Aging?

Many people plan to spend their retirement years relaxing with loved ones and exploring the world. However, health matters all too often get in the way—especially health matters related to mental and functional decline. A certain amount of cognitive decline is to be expected as we grow older. It is natural for your brain to become slightly slower in processing and for it to be harder to remember phone numbers and other details. However, this decline should be extremely limited and represent more of a slowing than a loss of actual information or skills.

Unfortunately, many elderly people experience more decline in their cognitive health than this. Even people who do not have dementia may find themselves dealing with a condition known as Mild Cognitive Decline, in which they have a sharp decline in cognitive function but are still able to take care of their own basic needs.

While it may be normal to experience a mild decline in your memory and cognitive health as you age, new research shows that even this is hardly inevitable. Age may not be the cause of this mental decline, but rather lifestyle factors such as retirement or even side effects of medications that many elderly take. Even if some degeneration is natural for aging people, it is not as severe as we believe. There are likely many yet unstudied factors playing a role.

Keeping Your Mind Sharp at Any Age

If living a long and healthy life is important to you, there are a few ways that you can preserve your mental function and memory to give yourself the best possible chances. Consider the following measures:

Take a supplement containing herbs proven to improve mental function, such as gingko biloba.
Eat a healthy diet with plenty of fish, fruits and vegetables.
Take supplements with omega-3 fatty acids and a multivitamin containing B vitamins, vitamin E and other antioxidants.
Drink more tea, especially black and oolong teas.
Care for your mental and emotional health.
Get plenty of exercise at least three times a week.
Play games that challenge your brain, such as logic puzzles.

Any simple lifestyle measure that you take to stay healthy in body, mind and spirit will likely contribute to better cognitive health over your years and a longer, happier lifespan.

We all want to enjoy old age and to retain the faculties and abilities to truly get the most out of our retirement years. Taking care of your mental function is crucial to achieving these and other health goals. It is important to spend as much time exercising your brain as exercising your body so you can enjoy not just good physical health but good cognitive health as well.