Cognition

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

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.

Study Links Adult Development of Schizophrenia and Diet During Pregnancy

Sep 15 by Ewcopywriting Leave a Comment

All expecting parents want to give their baby the best chance at a healthy and happy life. However, until recently there was very little data on exactly how to accomplish this goal. New research on the effects of nutrition in pregnancy is yielding hard data on exactly what comprises a healthy prenatal diet. Surprisingly, there may even be links between psychiatric diseases such as schizophrenia and diet in pregnancy.

Living with Schizophrenia

Schizophrenia is one of the most serious mental illnesses affecting mankind. People with this disease struggle with delusions, hallucinations and cognitive changes. They also have trouble expressing emotions, with many suffering from a flat affect, or a face devoid of emotion. Over time, they lose interest in social activities and become increasingly closed in their own world. Their behavior and speech become disorganized and then completely nonfunctional.

In the past, people believed that schizophrenics were possessed by demons. In modern times, however, we understand that schizophrenia is a disorder of the brain. The brain undergoes atrophy in areas related to emotion and judgment. In addition, dopamine levels increase and cause frenetic biochemical activity. Schizophrenia is a progressive disease that causes structural changes that cannot be reversed. Prevention along with early identification and treatment are the only solutions currently offered by modern medicine. Learning more about how prenatal nutrition impacts schizophrenia could change the lives of many people suffering from this illness.

The Link Between Schizophrenia and Diet in Pregnancy

Omega-3 and omega-6 acids are known to be important in prenatal brain growth. New research suggests that a lack of these nutrients may increase the fetus’ risk of developing schizophrenia over the course of a lifetime. When pregnant mice were deprived of these two polyunsaturated fatty acids, their offspring developed a flat affect (or expression), disordered behavior and other symptoms that are similar to schizophrenia. The mice also developed brain changes associated with schizophrenia.

How can omega-3 and omega-6 fatty acids have this large of an impact? Researchers found that these fatty acids actually affect the transcription of key genes. These genes govern the expression of key neurotransmitters and are decreased in both fetuses deprived of fatty acids as well as schizophrenics. Genes that support the health of oligodendrocytes, which pass messages in the brain, were also downregulated in these mice, which may be a cause of the structural brain changes seen in this mental illness.

The Impact of Diet on a Growing Brain

Omega-3 fatty acids have been previously found to be important in the brain health of adults, slowing the progression of neurodegenerative diseases and providing a wide variety of cognitive benefit. They appear to be especially important to the rapidly growing brain of a fetus. However, this study is not the only link between maternal diet and schizophrenia. Another recent study found that eating too much of the essential amino acid methionine could also increase the offspring’s risk of schizophrenia. Pregnant mice that were fed three times the normal daily amount of methionine had offspring that showed behavior associated with schizophrenia. When researchers examined their brains, they found that the gene Npas4 had been downregulated, a change also seen in the brains of human schizophrenics.

Methionine is found in cheese, eggs, nuts and other foods that are considered healthy. While pregnant women can enjoy these foods without risk to their future offspring, it is important that they do so in moderation. These studies underscore that a rich and varied diet appears to be one of the most important factors in the health of the fetus.

Good Nutrition for a Lifetime of Health

There are several simple changes that women can make to their diets to increase the chances of good health in their babies. Several studies on the impact of maternal nutrition have found that the following dietary measures are most important:

beginning pregnancy with a healthy BMI
taking a folic acid supplement and avoiding medications that affect folate metabolism
getting plenty of polyunsaturated fatty acids such as omega-3s and omega-6s
eating protein from a wide variety of sources
choosing moderation in sugars and simple carbs
taking a multivitamin or high-quality prenatal supplement
eating iron-rich foods and taking an iron supplement if necessary to avoid fetal anemia
taking in a wide variety of fruits and vegetables to get an ample supply of vitamins and phytonutrients

As with all health decisions in pregnancy, it is crucial that women discuss their health and their diet with their doctor. Many women have special dietary needs that their doctor can help them to identify and treat.

Pregnancy is one of the most special times in many women’s lives. Eating a healthy diet is one of the simplest and most delicious ways to give your baby the right start in life. New studies are showing that good nutrition is crucial to maintaining whole body health, both for mother and for the child.

Melatonin in Blood-Brain Barrier May Protect Against Neurological Disease

Sep 05 by Ewcopywriting Leave a Comment

According to a new study, melatonin, a hormone that regulates sleep and wakefulness, may help prevent neurological disease by maintaining the integrity of the blood brain barrier (BBB). Many forms of neurological disease, including Alzheimer’s and other conditions that affect seniors, begin with damage to the BBB. Researchers have also noted lower levels of melatonin in older adults. The link between melatonin and neurological diseases may help researchers prevent or treat common conditions like Alzheimer’s, ALS, stroke and traumatic brain injury.

What is the Blood Brain Barrier?

The blood brain barrier is a semipermeable barrier around the brain and spinal cord that only allows certain substances through. The BBB is composed of endothelial cells which are found in capillaries in other parts of the body, but the cells in the blood brain barrier are very specialized and tightly packed. The BBB works to protect the brain, but it can create problems in the treatment of brain disorders as medications typically cannot pass the barrier.

Research has found that various stimuli to the BBB can cause disruption, which may lead to neurological disease. In people who have certain brain injuries or neurological diseases, this barrier does not work as it should and allows pathogens and dangerous molecules into the brain.

Neurological Diseases and the BBB

Disruption or damage of the BBB plays an important role in cell damage in neurological diseases. Previous research has found that many neurological diseases have common defects in the blood brain barrier including epilepsy, stroke, multiple sclerosis, ALS and traumatic brain injury. While these conditions all affect the central nervous system in a different way, a study published in the Federation of American Societies for Experimental Biology found they share defects that can be traced to one set of genes.

The team of researchers found that with these diseases, the dysfunction in the BBB is a major contributor to symptoms and the progression of the disease.

Melatonin and Neurological Diseases: What’s the Link?

A new study published in Frontiers in Aging Neuroscience aimed to identify a treatment to maintain the integrity of the blood brain barrier to potentially prevent neurological diseases.

One of the most common forms of stress on the BBB in the elderly is sepsis, a systemic inflammatory response to infection that can cause neurological problems. Sepsis also causes lipopolysaccharide (LPS) to be released into the blood where it damages the integrity of the
blood brain barrier. LPS can produce neuroinflammation and BBB disruption. It has also been found to increase the permeability of the BBB in vitro.

Melatonin was been found to preserve the integrity of the blood brain barrier in many ways, including inhibiting MMP-9 and NADPH oxidase-2. It has also been found to alleviate BBB damage caused by LPS in elderly mice by activating AMP-activated protein kinase (AMPK) and inhibiting gp91phox. In septic mice, melatonin was able to block the septic response in the body by disrupting neurological connections. Melatonin may also help protect organs from damage caused by sepsis.

It appears that low levels of melatonin in older mice (and humans) may contribute to the disruption of BBB in the face of stimuli like sepsis. In a study published in the Journal of Pineal Research, scientists were able to demonstrate that a short one-week treatment of melatonin was able to significantly reduce LPS-induced damage to the blood brain barrier.

This led researchers to suggest that supplementing with melatonin may reduce the risk of neurological disease in seniors by maintaining the integrity of the blood brain barrier while encouraging more frequent use in the medical field due to melatonin’s low toxicity and high efficacy.

Previous Studies on Melatonin and Brain Health

The ability of melatonin to treat LPS-induced BBB damage is exciting, but this is only the most recent discovery about the function of melatonin in the brain. Melatonin was once considered little more than a sleep aid for occasional sleeplessness, but a number of recent studies have found that it can potentially improve cognitive function and reduce trauma caused by a brain injury.

One study published in the Journal of Pineal Research found that melatonin may offer protection against irreversible brain damage caused by trauma or stroke. Researchers discovered that a 30-day treatment of melatonin 24 hours after an induced stroke improved the survival of brain cells in mice and improved recovery in injured cells. The mice treated with melatonin following a stroke also had a better long-term prognosis in terms of coordination and motor function, two areas that are commonly affected by stroke in humans.

Another important study found that melatonin has favorable effects on the metabolism of amyloid-beta proteins, the hallmark of Alzheimer’s disease. The researchers found that after administering low doses of melatonin for 10 days, it improved cognition and reduced levels of these inflammatory proteins in the brains of animals.

Several other groups have demonstrated this same beneficial effect in experimental models of Alzheimer’s disease to potentially improve cognitive function, inhibition of beta-amyloid deposits, and reduction of anti-oxidative injury.

New Research on Lutein and Cognitive Aging Shows Definitive Benefits

Sep 01 by Ewcopywriting Leave a Comment

Lutein, a carotenoid found in fruits and vegetables, has long been associated with eye health. A new study conducted at the University of Illinois at Urbana-Champaign has found that this nutrient may also help slow cognitive decline. This pigment or carotenoid may play an important role in the development and maintenance of brain function while improving memory and learning. The link between lutein and cognitive aging may be important in future dementia research and offer adults another way to stay sharp mentally.

What is Lutein?

Lutein is one of 600 carotenoids that’s often called the “eye vitamin” for its use in the prevention of eye diseases. This antioxidant is responsible for giving vegetables and fruits their yellow color. Lutein can only be obtained through diet and supplements; it isn’t produced by the human body.

Lutein is most known for its benefits for eye health, especially when it comes to age-related macular degeneration and cataracts. The eye contains lutein and zeaxanthin in levels much higher than other tissue in the human body. Both the retina and lens of the eye are exposed to oxygen and light constantly, and these carotenoids work to reduce damage from oxygen and light.

The natural lens of the eye collects and focuses light on the retina which requires a clear lens. The most common cause of cataracts is oxidation, which results in clouding. Lutein and other antioxidants work to neutralize free radicals associated with oxidation and retinal damage. Higher intake of zeaxanthin and lutein has been associated with a much lower risk of developing cataracts.

Lutein also helps reduce the risk of age-related macular degeneration, a disease that causes progressive vision loss. According to one study, taking just 6 mg of lutein per day lowers the risk of macular degeneration by 43 percent.

Lutein and Cognitive Aging: What’s the Link?

A new study conducted by University of Illinois researchers examined the levels of lutein in 60 adults between 25 and 45 years old. According to researchers, the middle-aged study participants with higher lutein levels had neural responses similar to those of younger participants than with peers.

This study, published in Frontiers in Aging Neuroscience, is different than most studies that focus on older adults who have already started to experience cognitive decline. The researchers chose to focus on young and middle-aged participants to see if there was a difference based on lutein levels. The study also found that age-related cognitive decline begins earlier than many suspected with signs beginning in the 30s.

To study lutein levels, the researchers measured lutein in the eyes of the participants by having them look into a scope and responding to a flickering light. Electrodes were used on the scalp to measure neural activity while participants completed a task requiring attention.

Researchers didn’t examine how lutein works, although past studies have indicated that lutein offers anti-inflammatory properties that improve brain function. It appears that lutein offers protection for the brain.

The next step for the team is to conduct intervention trials to investigate how increasing consumption of lutein increases lutein levels in the eyes and whether it improves cognitive function.

Other Cognitive Benefits of Lutein

This is not the first study involving lutein and cognitive aging. Another study, published in the Journals of Gerontology, found that higher lutein intake is associated with a lower risk of dementia. This study, published in 2016, examined the relationship between plasma carotenoids like lutein and Alzheimer’s disease and dementia. The study began with 1,092 older participants with no signs of dementia. During the 10-year follow-up, 199 cases of Alzheimer’s and dementia were diagnosed. After adjusting for socioeconomic status, diet quality, and other variables, only higher lutein levels were significantly associated with a lower risk of Alzheimer’s and dementia.

Research has also suggested that as babies receive more lutein from formula or breast milk, they have higher levels of lutein found in their brains. This may speed up cognitive milestones. Children in school may have higher test scores with a diet higher in lutein. The benefits can also continue throughout life as college students with higher levels of lutein seem to have better memory and mental sharpness.

Getting Enough Lutein Through Diet and Supplementation

According to the American Optometric Association, most Western diets are low in lutein. Lutein, as well as the related carotenoid zeaxanthin, are found in leafy green vegetables like spinach and some other foods like eggs. Good sources of lutein and zeaxanthin include:

kale: 1 cup cooked has 23.8 mg
spinach: 1 cup cooked has 20.4 mg
collards: 1 cup cooked has 14.6 mg
spinach: 1 cup raw has 3.8 mg
green peas: 1 cup has 2.2 mg
broccoli: 1 cup cooked has 1.6 mg
eggs: 1 large eggs have 0.3 mg

Lutein is also available alone in soft-gel capsule form or as a part of some natural supplement formulas. When taken as a supplement, lutein should be taken at mealtime as it’s absorbed best when ingested with some fat. A dose of 6 mg to 30 mg per day is recommended.

New Link Between Lutein and Inflammation Hints at Heart Health Benefits

Jul 26 by Ewcopywriting Leave a Comment

Heart disease is the leading cause of early death; it is estimated that over 17 million people die from heart disease every year. The rates of heart disease are on the rise; experts believe that by 2030, over 23 million people will die of heart disease yearly.

One of the most common forms of heart disease is known as coronary heart disease. This condition develops due to a process called atherosclerosis which is when fatty deposits build up in your arteries. This causes the arteries to become more narrow and stiff, impeding the normal flow of blood. Possible complications of coronary heart disease include angina, which is a pain in the chest, and heart failure, which is often fatal. Atherosclerosis by itself costs $448 billion every year in healthcare. However, advancements in our medical understanding of atherosclerosis have revealed that the detrimental process is not only due to fatty buildup but also has a prominent inflammatory aspect to it.

The Link Between Lutein and Inflammation

Lutein is a compound that imparts a yellowish color to certain foods. Dietary sources of lutein include broccoli, carrots, corn, kale, oranges, peas, spinach, yellow and orange peppers and egg yolk. Recently, researchers at Linköping University in Sweden published a study in the journal Atherosclerosis that suggests lutein can help mitigate inflammation. Specifically, the study looked at this yellow pigment’s effects on inflammation in heart disease patients. This finding may prove very useful to millions of people who have cardiovascular problems or who are at an elevated risk for them.

Researchers conducted the study by recruiting 193 volunteers with coronary artery disease. They measured the participants’ blood lutein levels as well as their levels of an inflammation marker known as interleukin-6. Upon analysis of the data, the scientists found that the higher your levels of lutein, the lower your inflammation marker levels will be. This suggests that starting to consume more lutein could positively affect inflammation that already exists.

Though more research is needed, there is some potential that lutein’s ability to promote healthy inflammatory processes could also be helpful for inflammatory disorders like asthma, rheumatoid arthritis and Crohn’s disease.

The Additional Benefits of Lutein

Along with other dietary nutrients like folic acid and fiber, lutein is beneficial to the health of your blood vessels. One study looked at the effects of lutein on 65 people who had “early atherosclerosis,” which is atherosclerosis in a person under the age of 59. Researchers administered either lutein or placebo to the volunteers every day for three months. Blood samples were taken before and after lutein treatment to measure blood levels of the compound.

As with the previously-mentioned study, this study found that lutein decreased levels of inflammatory marker interleukin-6. Researchers also found that levels of another inflammatory marker, MCP-1, were also decreased. Some other benefits of lutein that this study discovered include a 9.4 percent decrease in LDL cholesterol and a 34.6 percent decrease in blood triglycerides.

Lutein may play an important role in eye health. Lutein, among other pigments, protect your eyes’ retinal cells from damaging blue light. Getting plenty of lutein in your diet could help prevent or even treat macular degeneration, an age-related eye disorder that leads to loss of vision. Specifically, eating two to four eggs a day has been shown to increase levels of lutein in your eyes.

Plant-Derived Compounds Similar to Lutein

Besides lutein, there are many plant pigments that provide health benefits. Many of these, including lutein, belong to a family called carotenoids. Carotenoids include such beneficial compounds as beta-carotene and lycopene.

Good sources of beta-carotene include:

apricots
broccoli
butternut squash
cantaloupe
carrots
kale
peas
red peppers
spinach
sweet potato

Some examples of lycopene sources are:

asparagus
carrots
grapefruit
guava
mango
papaya
red cabbage
red peppers
tomato
watermelon

Though lutein was the only carotenoid found to have benefits relating to inflammation, the other carotenoids have their own advantages. Beta-carotene is an antioxidant that may slow cognitive decline and may help preserve lung strength in older adults. Lycopene is also an antioxidant, and research suggests it may have benefits for eye, brain, heart and bone health.

The Importance of a Plant-Rich Diet

The various antioxidants found in fruits and vegetables are of great importance. For optimum health, it’s best to make sure you consume a wide variety of fruits and vegetables every day. This way you can receive a wide variety of antioxidants and beneficial compounds, as well as vitamins and minerals. Experts recommend that you eat four to five servings of vegetables as well as four to five servings of fruit daily. Try to eat some from each color group—red, orange and yellow, dark green, light green and blue and purple.

Top 6 Crucial Vitamins for Men’s Health

Jun 20 by Ewcopywriting Leave a Comment

Today, the “Standard American Diet” has become, well, standard — especially among men. This diet is based on processed foods that are often lacking in nutrients and vitamins. The result is that many men in the United States are deficient in vitamins. In addition, men have slightly different nutritional needs than women and require more of certain vitamins to produce testosterone, prevent heart disease and otherwise promote good health. Exactly which vitamins are western men lacking? We’ve identified the following top six.

1. Vitamin D

Many modern people do not get enough vitamin D due to widespread sunscreen use. While protecting against skin cancer is important, it is also important to take in enough vitamin D. Not only does this vitamin help you to feel energetic and have good bone strength, it may also be important for the future health of your children. Men need vitamin D to produce the testosterone needed for high fertility and good health. Maternal vitamin intake is not the only kind that matters. Recent studies have found that men who take vitamin D around the time of conception have healthier children with lower rates of obesity.

2. B Vitamins

B vitamins are essential to your metabolism and immune system. They may also be especially important for protecting your cells and tissues from harmful elements in our environment. Air pollution is a health risk in many American cities, contributing to higher rates of cancer and even neurodegenerative diseases such as Alzheimer’s. Researchers have found that B vitamins keep pollutants from doing as much damage in your cells. If you live in a city or town with air pollution, taking enough B vitamins could significantly impact your health.

B12 is especially important for men as they age. Many of the medications taken for heart disease and other common male problems keep the body from absorbing this nutrient. The result is that many men are deficient in this important vitamin.

3. Antioxidants

Antioxidants such as vitamin A, C and E are crucial to preventing tissue breakdown and aging. Our bodies produce free radicals in normal cellular processes, which can accumulate and cause a great deal of damage as we age. Anti-oxidants help to remove these free radicals before they can cause damage. Not only does this slow aging, but it also can help to prevent diseases that are unfortunately common in men such as cancer, heart disease, stroke and dementia.

4. Vitamin K

Vitamin K is well known for being important for bone health and for maintaining good clotting. However, there are other benefits to this vitamin for men. Vitamin D has been found in several research trials to reduce heart disease, which is one of the top killers of men. Because it is found mainly in leafy greens, broccoli and similar foods that are not eaten enough in the Western world, many men may benefit from a supplement.

5. Magnesium

Magnesium is a mineral that is not just important for maintaining healthy muscles and blood vessels but as an electrolyte that helps our bodies to run more efficiently. Without enough of this mineral, people may suffer muscle spasms, hypertension, headaches and a variety of other health complaints. Unfortunately, the amount of magnesium in our food supply has become depleted in modern times. In addition, modern men are subject to a wide range of conditions that lower magnesium levels such as stress and excessive workouts. If you’re a man and you aren’t taking a supplement or a multivitamin that contains ample amounts of magnesium, you probably aren’t getting enough.

6. Omega-3 Fish Oils

Omega-3 fish oils may not technically be a vitamin, but they function as one in the male body. These oils help to lubricate joints, reduce rates of heart disease, promote healthy mood and cognitive function and otherwise improve your whole body health. Because we can only get these oils from certain types of oily fish, the average man simply does not take in enough. Taking an omega-3 supplement will improve your health by ensuring that you always get enough of these oils.

Vitamins for Men Throughout the Lifespan

Getting enough of the right vitamins is not just important in youth, but as we age as well. In fact, older men have very special dietary needs. Vitamin B12 keeps your muscles and other tissues healthy, while vitamin B6 ensures that you have the healthy blood supply you need for high energy and effective healing. Vitamin D and calcium are also important in preventing osteoporosis and bone loss as men age.

How can you make sure that you get enough of these essential vitamins for men? Eating a variety of healthy foods is a start, but it is not enough for many people. Our soils have been depleted of many nutrients, leaving our food without enough of the vitamins we need. Taking a multivitamin is the best answer for many modern men. This is a simple way to ensure that you get all of the vitamins that you need to be healthy over a long lifetime.