Diet & Nutrition

Omega-3 and Multiple Sclerosis: How Supplementing Could Reduce Your Risk

Omega-3 fatty acids have risen to fame for their proven ability to promote healthy mood, support a healthy heart, improve mental health and reduce system-wide inflammation. However, when it comes to the topic of omega-3 and multiple sclerosis (MS), there has been an ongoing debate among experts. Researchers at Kaiser Permanente Southern California recently set out to examine if an increase in the ingestion of omega-3 fatty acids could reduce the risk of MS. Their findings were promising, suggesting that regular ingestion of omega-3 fatty acids may be linked with a reduced risk of developing MS, but further research is still needed.

Study Investigates Relationship Between Omega-3 and Multiple Sclerosis

Multiple sclerosis is a chronic inflammatory autoimmune disorder that affects the central nervous system and causes neurodegeneration. According to the study author, Dr. Annette Langer-Gould, “Omega-3 PUFAs have been shown to be neuroprotective during aging and suppress MS-related inflammation through multiple mechanisms in cell cultures and animal models. This provides at least two biologically plausible mechanisms whereby higher omega-3 PUFA intake and biosynthesis could protect against development of MS.”

In the recent study, researchers analyzed the diets of 1,153 participants, approximately half of whom were diagnosed with MS or clinically isolated syndrome (CIS). Based on their diet, the participants were categorized as either high-intake or low-intake. High-intake was defined as one to three servings of fish per month plus a daily omega-3 supplement, while low-intake was defined as less than one serving per month with no supplement.

High Intake of Omega-3 Could Reduce Multiple Sclerosis Risk

Analysis of the data showed that when compared to a low intake of omega-3 fatty acids, a regular, high intake was linked to a 45 percent reduced risk of MS or CIS. The study’s findings suggest that regular ingestion of omega-3 fatty acids may be linked with a reduced risk of developing MS.

Researchers in the study also looked at genetic variations and found that people better at regulating fatty acids possessed certain variations that were associated with a lowered risk of MS. However, that “does not mean that people with a certain genotype need to eat more fish than others to get the same health benefits,” explained Dr. Langer-Gould. The team hopes to replicate their findings in further studies.

While findings suggest that omega-3 fatty acids may play a role in reducing the risk of MS, Dr. Langer-Gould emphasized that the findings show an association and not necessarily causation. Further research is still needed to confirm their findings and examine all the ways in which omega-3 and multiple sclerosis are linked.

“If our findings are confirmed, it will be important to determine whether the protective effect is mediated by the anti-inflammatory, metabolic, and/or neuroprotective actions of omega-3 fatty acids and whether fish/fish oil consumption could improve MS prognosis,” stated Dr. Langer-Gould.

What Are Omega-3 Fatty Acids?

Counter-intuitive as it may seem, fat is actually an essential nutrient for the body. While bad fats exist, others, like the polyunsaturated fatty acids (PUFAs) found in fish, are actually known to lower cholesterol levels and reduce the risk of heart disease. Your body is unable to synthesize omega-3 fatty acids on its own, and therefore you must obtain them through diet. Fish oil or algae supplements are available in either pill or liquid form and are the richest source of omega-3 fatty acids.

There are three types of omega-3 fatty acids that are essential to human health: ALA, EPA, and DHA.

Alpha-Linolenic Acid (ALA)

This plant-based omega-3 can be found in chia, flax, and hemp seeds, walnuts, and leafy greens such as spinach and kale. ALA is a short-chain omega-3, meaning that it must be converted into the longer-chained DHA and EPA for the body to make use of it, an inefficient process that retains very little of the ALA that is consumed.

Eicosapentaenoic Acid (EPA)

EPA is obtained by eating oily fish such as cod liver, herring, mackerel, salmon or sardine, fish oils like cod liver and krill oil and various algae, seaweed, and phytoplankton. EPA has been shown to be particularly effective at reducing cellular inflammation.

Docosahexaenoic Acid (DHA)

The most crucial long-chain omega-3, DHA can also be found in the same marine oil sources as EPA. DHA is crucial for the optimal functioning of the central nervous system.

Omega-3 and Multiple Sclerosis: What the Research Says

Beyond the link between omega-3 intake and MS, other fields of research have shown evidence that omega-3 fatty acids can help soothe common comorbidities of MS, such as depression, anxiety and neuropathy. Here are just a few findings that support the use of omega-3 for the prevention and symptom management of MS:

Omega-3s are neuroprotective. Numerous studies have shown statistical evidence for the use of omega-3 as a neuroprotective agent. Neuroprotectants help to prevent cells from becoming damaged, thus slowing the progression of the disease.

Omega-3s reduce neuroinflammation. Research suggests that the anti-inflammatory effects of omega-3 could help reduce the severity of symptoms and neurological damage in patients diagnosed with MS or CIS.

Omega-3s alleviate the symptoms of anxiety and depression. Several studies have put forth evidence that omega-3 fatty acids possess significant antidepressant effects. One study even found omega-3 to be as effective at combatting the symptoms of depression as some prescription medications.

Gut Bacteria Influence Diabetes Risk

Mar 15 by Ewcopywriting Leave a Comment

There was a time when bacteria were seen by the medical community as unwanted invaders and causes of serious disease. While some microbes are dangerous, there are several species that we actually need for optimal health. Our skin, our gastrointestinal tract and many areas of our bodies flourish when colonized in large numbers by certain kinds of bacteria. A new study suggests that these gut bacteria influence diabetes risk and have a variety of positive effects on our metabolism.

Type 2 Diabetes: A Growing Threat

Type 2 diabetes is a serious illness in which the body becomes resistant to insulin, the hormone needed to let glucose out of our bloodstream and into our cells. People gradually become overweight from this excess sugar even as some cells starve for energy. The excess sugar in the bloodstream can lead to cardiovascular disease, nerve damage, blindness and, over time, even cause death.

There is no cure for diabetes, although there are ways to manage it. Eating a low-carb, high-fiber diet has been found to reduce the effects of the disease. There are also several medications that can reduce blood sugar, although these often have unwanted side effects. As with all diseases, prevention is the only real cure.

Rates of type 2 diabetes are increasing steadily, becoming one of the greatest public health threats of our times. This is partially due to a less healthy diet and a lack of exercise in our population. According to a new study, a lack of beneficial gut bacteria may also be contributing.

How Can Gut Bacteria Influence Diabetes?

Researchers examined the lifestyles of several sets of twins, including their diet, exercise habits and other risk factors for metabolic disease. They also took stool samples over a long period of time to identify the different bacteria present in the participants’ GI tracts as they aged.

None of the people studied had type 2 diabetes when the study began. However, those who developed this disease had changes in gut bacteria before it was diagnosed. In particular, they had decreases in Akkermansia muciniphila, a probiotic bacteria that has been found to prevent inflammation. Although more research is needed, scientists believe that type 2 diabetes risk may actually be predicted in part by whether this and other beneficial bacteria are present in adequate numbers.

Another study found that the presence of a microbe called Prevotella Copri can contribute to the development of type 2 diabetes. This bacteria is normally not present in the gut, but may grow in colonies in the absence of other, healthier populations. Clearly it is important to our metabolic health to have flourishing bacterial populations, but only certain types of bacteria.

Your Microflora and Your Health

Our gut bacteria contribute to health in a variety of ways. First, they help to breakdown nutrients so they can be more easily absorbed and metabolized. Some nutrients, such as vitamin K, cannot be absorbed without the right bacterial influence. Second, our gut bacteria release different amino acids and bioactive substances that can have a huge impact on health. In particular, many of these substances can either increase or reduce inflammation. This is likely the reason that colon cancer and inflammatory bowel disease (IBD) have been linked to imbalances in our microbiome.

Having large colonies of beneficial bacteria can prevent disease-causing pathogens from flourishing. There simply are not enough nutrients and space to support negative bacteria. This is the reason that people are more prone to infections from Clostridium Difficile, or C. Diff, after being given antibiotics that kill healthy GI flora.

Clearly, having healthy GI flora is crucial to our whole body health. However, the modern diet is often lacking in the fiber and beneficial bacteria needed to sustain healthy gut bacteria populations.

Building a Healthy Microbiome

There are several ways to promote healthy gut bacteria. First, consider eating foods with probiotic bacteria such as yogurt or kefir. If these foods do not appeal to you, probiotic supplements also are a great way of getting a steady intake of beneficial microbes. Second, avoid antibiotics as well as antimicrobial cleaning products unless they are needed for health reasons. These substances often kill off good bacteria, allowing disease-causing bugs to flourish.

Eating fiber also appears to be important to maintaining gut bacteria. Prior studies have found that eating fiber can reduce diabetes risk directly. We now know that this may be due to the fact that fiber helps beneficial bacteria to grow. Taking a prebiotic supplement containing soluble fiber known to support GI flora also is a good way to help sustain healthy gut bacteria.

There is no way to completely eliminate risk of disease. However, having healthy gut flora appears to reduce our risk immensely. Eating the right foods, including probiotics and the fiber needed to feed them, appears to be crucial not just to your GI tract, but to the health of your entire body.

Exciting New Insight Into Vitamin D Cardiovascular Benefits

Mar 13 by Ewcopywriting Leave a Comment

Most modern people know that a “healthy tan” is somewhat of an oxymoron. Due to widespread awareness of skin cancer, premature aging and other effects of long term sun exposure, most often we take efforts to protect ourselves from harmful ultraviolet rays. While these are generally good health decisions, they also can lead to a deficiency of vitamin D. As a result, many modern people are deficient in this vital nutrient, which is needed for a variety of important cell processes. These deficiencies can lead to depression, lower immune system function and a variety of ill effects. According to new research on vitamin D cardiovascular benefits, a lack of this essential vitamin also may increase the risk of serious cardiovascular events.

The Importance of the Sun Vitamin

Vitamin D is an essential vitamin, which means that it is needed to sustain human life yet is not made by our bodies. Unlike other nutrients, it is very difficult to get enough of this vitamin even from a healthy, well-rounded diet. Throughout human history, most of our vitamin D has come from the sun. When light interacts with our skin cells, vitamin D is produced. Modern people, however, take steps to actively avoid sun exposure. As a result, vitamin D deficiency is becoming increasingly common.

The rise of vitamin D deficiency can have serious health effects. Because this vitamin is needed to absorb calcium and build strong bones, people who do not get enough of it can suffer disorders such as rickets (softening of the bones that leads to them bowing and bending) and osteomalacia (thinning of the bones). It also can lead to increased inflammation and decreased immune activity, both of which contribute to a higher risk of cancer. Vitamin D deficiency also can cause depression and fatigue, contributing to the winter blues. According to new research, the integrity of our blood vessels also may suffer when we do not get enough of this vital nutrient.

New Vitamin D Cardiovascular Benefits Discovered

Although a heart attack and a stroke are two very different diseases with two very different effects, both are signs that there is a problem with the integrity of blood vessels. They are both caused by a blockage or stopping of blood flow to our most critical tissues. These diseases both fall under the category of cardiovascular disease, which is the leading cause of death worldwide. Several studies on vitamin D and heart health have indicated that low levels of this vitamin can increase the chances of having a heart attack. However, researchers acknowledged that more study was needed before officially recommending supplementation of this vitamin as a means of improving cardiovascular health.

However, two new studies on vitamin D cardiovascular benefits suggest that this nutrient indeed can reduce the risk of serious diseases. Researchers in Beijing, China performed a meta-analysis, which is a statistical review of all existing literature on a subject. They found that people who are deficient in vitamin D have more than twice the risk of an ischemic stroke as those who have adequate levels of this vitamin.

Another study from the University of Bergen in Norway further emphasizes the importance of this nutrient. This study, published this month in The Journal of Clinical Endocrinology & Metabolism, found that that taking vitamin D supplements can decrease the risk of not just stroke, but of cardiovascular disease as a whole. The collectively low vitamin D levels seen in industrialized countries may be contributing to our sharp increase in deaths from cardiovascular disease.

Are You Getting Enough Vitamin D?

There are blood tests that can determine if you are low in this or other essential vitamins. However, most doctors recommend that people take a supplement of this vitamin, particularly in the winter months when bright, direct sunlight is rare. In addition, people can get vitamin D from several dietary sources such as oily fish, tofu, fortified dairy products and liver. Because most adults do not eat these foods in large quantities, supplements are often necessary.

In addition, people can get a boost in vitamin D from just a few minutes of direct sunlight on exposed skin that has not been treated with sunscreen. Although sunscreen is important for reducing the risk of skin cancer, short sun exposure can have significant health benefits without the drawbacks. As with so many health issues, moderation appears to be the key.

More research will be needed to determine exactly how vitamin D is causing this dramatic impact on cardiovascular risk. However, it is clear that this nutrient indeed can have an effect on your risk of heart attack and stroke. Taking a supplement of this nutrient may be more important than we previously realized.

New Study Discovers Gut Bacteria Protect Against Sepsis and Other Serious Infections

Mar 07 by Ewcopywriting Leave a Comment

There have been numerous studies linking gut bacteria and human health. The modern Western diet and wide availability of antibiotics have changed the number and variety of bacteria that live in our gastrointestinal tract, which appears to have poor overall health effects. Surprisingly, even our immune systems are affected by this global shift in gut flora. According to a new study, gut bacteria protect against sepsis and other serious infections by interacting with an important immune protein called IgA.

Infectious Disease: A Global Threat

Many people think of infectious illness as a declining issue in the modern world. With the advent of antimicrobial treatment, vaccination programs and modern sanitation, infectious diseases have become far less common throughout most of the globe.

However, infectious disease still remains a sizeable risk. Many people in the developing world remain at risk of catching a deadly microbial infection. In addition, infants, elderly people and the immune compromised are at risk even in the developed world. Last, many pathogenic bacteria are becoming resistant to antibiotics and other treatments, creating an increase in deadly infections.

Despite these challenges, there is still one important line of defense against infectious disease: a healthy immune system. Our body has a complicated system of cells and proteins designed to seek out and attack bacteria and viruses that can cause illness. According to new research, our gut bacteria play an important role in supporting a healthy immune system.

Gut Bacteria and the Immune System

Although most people do not realize it, our gut bacteria — and thus our diet — can have far-reaching effects on the immune system. Certain types of gut bacteria that are becoming increasingly common can cause inflammation in the gastrointestinal tract, which can eventually lead to colon cancer. In addition, certain types of gut bacteria can actually protect against inflammation and disease.

Most of the research on gut bacteria and the immune system have focused on the interaction between our flora and immune activity in the gastrointestinal tract. However, a new group of studies suggests that our immune system as a whole may be affected as well. Your risk of infections in the lungs, bloodstream, and other areas of the body may be impacted by what you eat and how this affects your gut flora.

How Some Gut Bacteria Protect Against Sepsis

A recent study looked at infants at high risk of developing sepsis, a dangerous and potentially deadly condition in which the bloodstream is infected with pathogenic bacteria. One group of infants was given a synbiotic supplement, which contains both probiotic bacteria and the prebiotic foods needed to feed them, while the other did not receive the supplement. The infants who were given the synbiotic supplement had a 40 percent reduction in sepsis and sepsis-related deaths.

How can gut flora affect the chance of getting a blood infection? Another study, this time looking at mice, found that mice were more resistant to sepsis when they had a large number of a species called Proteobacteria. In fact, their blood levels of IgA, an important immunoglobulin, rose when they took supplements with this species of bacteria. This is significant because IgA is crucial in combatting bacterial sepsis.

On the other hand, the wrong balance of GI flora may contribute to disease and even death. Mice that had large numbers of pathogenic bacteria in their guts had more inflammation, even in areas of the body outside of the gut. In addition, these disease causing bacteria were likely to be found in their lings and bloodstream, contributing to both sepsis and acute respiratory distress.

The Importance of Prebiotics and Probiotics

Clearly it is important to keep your gut flora balanced. However, this can be a challenge in modern industrial civilizations. Our foods are often deficient in the healthy bacteria needed to maintain optimal health. This allows less beneficial bacteria to take over the GI tract, creating inflammation. Many people take a probiotic supplement or make an effort to eat foods rich in positive GI bacteria. This may not be enough on its own. Researchers and medical scientists are increasingly recommending that people also take a supplement with prebiotics, which are the soluble fiber and other foods that help to feed healthy GI flora so they can flourish.

There is a great deal of conflicting information about healthy lifestyle. However, research is clear that having the right GI flora can be important and even crucial to our health and well-being. The bacteria that live in our guts can have effects on our immune system, our bloodstream, and even our mental health. Taking a supplement with both probiotics and prebiotics may help to make us healthier in a variety of ways.

Why Taking Probiotics Alone Might Not Be Enough

Mar 02 by Ewcopywriting Leave a Comment

The importance of maintaining balanced gut flora was one of the top health stories of 2017. We now know that having the right balance of bacteria in the gut may improve your immune system, boost your metabolism, contribute to good mental health and support good health in almost every way. Because of this news, many people have begun taking probiotic supplements or eating foods rich in beneficial bacteria. However, probiotics alone may not be enough by themselves. Prebiotics also appear to be crucial to maintaining healthy gut flora and thus may be a beneficial component when it comes to gut health.

The Benefits of a Healthy GI Tract

Probiotics have become popular health supplements, with good reason. Our bodies evolved to live symbiotically with certain types of bacteria. These bacteria colonize our skin and our intestines — basically all of the places where we are exposed to substances from the outside. Gut bacteria in particular play a very important role, boosting our immune systems, helping us absorb different nutrients and even contributing the majority of the serotonin in our bodies.

However, modern life does not contribute to a healthy GI tract. We are routinely exposed to antibiotics, anti-microbial chemicals and a variety of products that are created to kill micro-organisms. In addition, the modern Western diet lacks the fermented foods needed to continuously recolonize our systems. The result is that our bodies can easily become overrun with the wrong kind of bacteria; ones that encourage illness rather than helping to sustain good health. A proliferation of the wrong gut bacteria has been linked to a variety of diseases, including C. difficile infections, Crohn’s disease and even type 2 diabetes. Probiotics have been presented as a way of overcoming these modern challenges, but new research suggests that they are simply not enough.

Prebiotics vs. Probiotics

Many people get confused about the different terms used in relationship to GI flora. In general, the term probiotics refers to bacteria known to have beneficial effects on our health. Prebiotics, on the other hand, are foods and substances that feed these bacteria and help them to flourish. In general, soluble fiber appears to be the key food for the bacterial species that we want to thrive. Foods that are naturally high in soluble fiber are not common in our diets, so a supplement may be helpful to many people trying to restore healthy GI flora.

When we plant a garden, we do not simply throw seeds onto the soil. Most people will provide fertilizer to help feed the growing plants. In addition, we weed and otherwise remove the unwanted plant growth in the area. Beneficial bacteria similarly need special help to thrive in an environment that is hostile due to the growth of disease-causing bacteria as well as stomach acid and other challenges.

Are You Still Taking Probiotics Alone?

Increasingly, health researchers recommend taking prebiotics along with probiotics to help support good health. In one study, researchers in Copenhagen examined people who consumed probiotic foods and supplements alone, without ingesting complementary prebiotics. These people were found to have very little differences in gut bacteria compared to people who did not take any probiotics.

Many gastrointestinal specialists feel that a lack of prebiotics is one of the major challenges to beneficial bacteria trying to colonize our system. Microbiology and pathology professor Ian Orme notes, “thirty billion Lactobacillus sounds good, but after going through the stomach acid, only about 43 of them survive… in other words these 43 or so bacteria politely ask the million or so anaerobic Bifidobacteria to please leave.” Special foods, however, can give these bacteria the advantage that they need to reproduce and thrive.

Maintaining Balanced Gut Flora

Most people in developing countries can benefit from a supplement that contains both prebiotics and probiotics. Our diet and lifestyle simply does not sustain a healthy GI tract. Researchers recommend several ways of accomplishing this. People can eat their probiotics in foods such as kefir and yogurt along with foods that are rich in soluble fiber, such as many vegetables. If this is unrealistic, as it is for many, there are supplements that contain both prebiotics and probiotics. Ideally, people should look for one that contains a high level of live bacteria: at least 20 billion. This may seem high, but our guts contain trillions of bacteria when in a healthy state. Ideally, these supplements should contain multiple strains of Lactobacillus, such as acidophilus, and Bifidobacterium, all of which contribute to good health.

Keeping healthy gut flora may be one of the greatest challenges of modern life. Our world and our food are cleaner and more germ-free than ever, which is likely a detriment to our health. Taking probiotics along with the food that they need to thrive is a healthy way to support the good health that we all need and deserve.

Spring Cleaning: 4 Strategies to Cleanse Your Body for Optimum Health

Feb 28 by Ewcopywriting Leave a Comment

Winter is finally on its way out in most of the Northern Hemisphere. Soon we will be spending more time outdoors enjoying the warm weather and generally trying to be healthier. Spring is a time of fresh new beginnings, which is why millions engage in the tradition of deep cleaning and decluttering. Spring cleaning your body also can have benefits, gently detoxifying your organs and helping you to fully embrace a healthier, more vital new season. Here are four strategies for accomplishing just that.

1. Clean Your Body After Holiday Indulgences

For many people, winter is not a healthy season. Holiday eating, New Year’s drinking and other celebrations can take their toll. In addition, many people feel run down from winter illnesses. This can strain our body’s natural detoxifying mechanisms and lead to a variety of vague complaints, such as difficulty sleeping, digestive issues and fatigue.

Gentle, full body cleanses are the best way to end the winter blahs quickly and effectively. This does not require extreme fad diets, however. Simple, gentle methods can be the best full body cleanses, such as:

Eating plenty of fruits and vegetabt ales, especially ones that are raw and organic.
Partaking in saunas or other treatments that allow you to sweat and open pores.
Eating more fiber, both soluble and insoluble fiber; these encourage better gastrointestinal motility and health.
Enjoying natural detoxifying herbs, such as dandelion, milk thistle and turmeric.

2. Jump Start Your Gut Flora

New research is showing that our gut flora is more important that we could have previously known. The bacteria in our intestines can help — or harm — our immune system, metabolism or even our mental health. Gut flora remove toxins, assist in absorbing nutrients and support good health in a variety of ways. Resetting your gut bacteria can have a profound effect on your whole body health.

A short colon cleanse can rejuvenate the large intestine and remove excess fecal matter that has been causing bloating and weighing you down. However, this is not enough to overhaul your gut flora on its own. It is also important to begin taking both probiotic and prebiotic supplements or one product that contains both to ensure the growth of beneficial bacteria.

Why are these two supplements so crucial to gut health? Most people are familiar with probiotics, which are living bacteria that have been found to have positive effects on health. However, most living things require nutrients in order to get established and flourish in a new environment. Prebiotics are the soluble plant fiber that helps to feed beneficial bacteria, similar to the fertilizer used in gardening. A prebiotic supplement will ensure that the right bacterial populations can thrive and yield the most benefits for your health throughout both this spring and the rest of 2018.

3. Gently Detoxify Your Organs With Spring Cleaning Phytochemicals

The indulgences of winter can be difficult on the liver and kidneys, both of which are essential for both metabolism and detoxification. Several natural strategies have been found to assist in gently boosting your body’s natural detox processes. To give your liver the boost it needs, consider one or all of the following tips:

Drink plenty of water — at least eight glasses a day.
Eat a variety of greens such as spinach and kale. These contain energy-producing chlorophyll as well as phytonutrients that gently cleanse vital organs.
Eat more sour and bitter foods. The compounds that produce these strong flavors also have detoxifying properties.
Rely on healthy, plant fats such as olive oil rather than more processed oils from grains or animals.
Reduce or eliminate toxic substances such as white sugar, nicotine, caffeine, and alcohol from your diet.

4. Improve Your Energy Levels for Warmer Weather

Warmer weather makes most people want to get outside. However, it is easy to be stuck in the winter blahs. You will feel more eager to get outside if you choose detoxifying strategies that also increase energy. First, eat plenty of fruit and vegetables to bump up your vitamin levels. Second, get out into the sunlight. Sun helps your body to naturally produce vitamin D, which is crucial for energy and good mood. Last, get your sleep cycles on track. Thoroughly overhauling your circadian rhythm is one of the best ways to spring clean your life and your health habits for healthier, more rested warm weather months.

A thorough cleaning of your home will make it feel brighter, lighter, and more spacious. A cleansing detox should similarly help you feel more energy and motivation. There is no reason to enter the warm weather months without the optimal health that you deserve.