Diet & Nutrition

Researchers Discover Link Between Vitamin D and Metabolic Syndrome

New research investigating the link between vitamin D and metabolic syndrome suggests that a deficiency of this nutrient may be a factor in rising rates of chronic illness.

Are you dealing with low energy, malaise and a lack of motivation? Are you also, like many Americans, struggling with maintaining healthy blood sugar, blood pressure or cholesterol levels? If so, the link between vitamin D and metabolic syndrome may offer both hope and a way of overcoming your challenges. With the winter looming over many of us, vitamin D has become a major topic of conversation—and a very common source of nutrient deficiency. Have you stored up enough of this vital nutrient to make it through the winter with optimal health?

The Power of the Sun

Vitamin D is essential for healthy bones and teeth as well as a variety of metabolic activities. If you have a severe deficiency, you are at risk of developing rickets, a disease in which people have soft bones that bow under their weight. However, even mild Vitamin D deficiencies can have an impact on life and health. People who are low in this vital nutrient may suffer from fatigue, depression and slow mental function. They also are more likely to suffer from metabolic syndrome, a disorder characterized by high blood sugar, high blood pressure, high cholesterol, high triglycerides and an accumulation of fat around their waist.

The reason so many people in the U.S. and Northern Europe are deficient in vitamin D is not a shortage of nutritious food, but rather a lack of sunshine. Vitamin D precursors can be found in some foods such as fatty fish and eggs as well as fortified cereals, to which it is added. It is then converted to a usable form in a series of steps involving the liver and kidneys. In addition, our skin cells can synthesize this vitamin when exposed to sunlight. People in far northern areas spend half of the year with sunlight that is not strong enough to fuel this chemical reaction; in addition, many of us wear sunscreen in warmer months to prevent skin cancer. The result is that vitamin D deficiencies and the associated health problems are becoming increasingly common in the Western world.

Vitamin D and Metabolic Syndrome

Several major recent studies have strengthened the previously known links between a lack of vitamin D and metabolic syndrome. Elderly people who have low levels of this nutrient are more likely to develop this disorder. In general, elderly people with high levels of vitamin D have lower blood sugar, lower blood pressure and lower cholesterol whether they have metabolic syndrome or not. In addition, diabetics who have vitamin D deficiencies are more likely to have out-of-control blood sugar, putting them at risk of developing serious complications such as damage to their eyes and kidneys.

Clearly vitamin D is important in preventing metabolic syndrome. However, once people have been diagnosed with this disorder, getting enough vitamin D becomes even more important. One recent study has indicated that low vitamin D levels are necessary for metabolic syndrome to progress into the serious diseases associated with it such as diabetes and heart disease. Preventing these complications is the major goal of metabolic syndrome treatment, so getting enough vitamin D may be crucial to the health of the millions of Americans with this disorder.

Increasing Vitamin D Levels

If you suspect that you have low vitamin D, there are simple blood tests to measure levels of this nutrient that any doctor can prescribe for you. However, different people need different levels to function optimally, so a normal score does not automatically mean that you are not at risk. Be sure to get time in the sun every day without sunscreen; even short amounts of time in the summer can make a huge difference. Keep these exposures small so you do not tan or burn, raising your risk of skin cancer and premature aging.

If you live in an area where sunlight is weak or cloud cover is common, consider adding more fortified cereals, oily fish and eggs to your diet. Alternately, you can simply take a vitamin D supplement or a comprehensive multivitamin that contains vitamin D. There are several forms of vitamin D, with D3 (cholecalciferol) being the most potent, so it is important to get the right kind. In addition, it is always good for your health to eat less sugar and saturated fats, lowering your risk of metabolic syndrome overall.

While we have been trained to fear the rays of the sun, a few minutes of its potent light can make a large difference in your health. Not only will higher vitamin D levels leave you feeling more energetic and motivated, but they will also help to prevent some of the most serious chronic illnesses faced by people in the West.

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.

Boosting Zinc Intake Can Protect Your DNA

Jan 13 by Ewcopywriting Leave a Comment

Do you get enough zinc in your diet? Research on the link between zinc and DNA repair suggests that this metal may be more important to human health than previously thought.

If you are like many people in the United States and Europe, you may not be getting enough zinc in your diet. While most people know about the health benefits of vitamin C and iron, zinc is more of an unsung hero. However, new research on zinc and DNA suggests that you should be very concerned about whether you are getting enough of this trace metal in your diet and supplement regimen.

Zinc and Your Health

Although zinc is not generally one of the rock star vitamins you read about in the popular media, it is very important to human health. Zinc plays an important role as a cofactor in many of the biochemical processes that drive your metabolism. In addition, zinc helps to support a healthy immune system and fight the damage associated with aging. Perhaps most important, zinc is essential in human growth and development, making it especially important for pregnant women and children to get enough of this trace metal.

Zinc is available in many of the whole foods. However, the standard Western diet is deficient in these whole foods, leaving many people at risk of a zinc deficiency.

Zinc and DNA Repair

While doctors and scientists have always recognized that zinc is important for a healthy life, new research suggests that it may be even more crucial than we previously thought. According to recent studies, even a small increase in dietary zinc reduces DNA damage, which can potentially slow aging and even lower the risk of diseases such as cancer. It appears that zinc and DNA repair are deeply intertwined, with zinc playing an important role in critical genetic repair processes and also reducing oxidative stress on cells.

If you think you are not getting enough zinc in your diet, even a small supplement can make a huge difference. These studies found that a small boost in zinc levels can make a huge difference in how quickly the DNA in your cells deteriorates. This small boost can help you fight off a cold and even lower your risk of cardiovascular disease and promote healthy cell growth.

Zinc for Cell Repair and So Much More

The link between zinc and DNA repair is important because so many chronic diseases have been linked to deficient DNA. As we age, our DNA accumulates errors and mutations. While our bodies have mechanisms to slow this damage, we all ultimately succumb to it. DNA damage has been linked to diverse diseases, including many of those that we associate with old age. Zinc is especially important in helping to facilitate DNA repairs. On the other hand, low zinc levels can lead to cells aging and developing chronic diseases at younger ages. This is partially due to the role of “zinc fingers” in DNA replication and repair. Zinc fingers are a compound made of zinc that bind to DNA and help control when it divides.

Ultimately, a healthy body requires a variety of different nutrients to achieve optimal health. However, the Western diet tends to be deficient in these nutrients, contributing to the epidemic of chronic disease that currently is overtaking many developed nations. While we have ample access to a variety of foods, many people cannot or simply do not get the zinc they need to protect their DNA.

Are You Getting Enough Zinc?

Many people are unknowingly not getting enough zinc in their diets, which is unfortunate in light of new knowledge about the link between zinc and DNA repair. The best food source of zinc is oysters. Zinc is also present in large amounts in crab, lobster and other shellfish. However, even if you do not have access to seafood, there are still ways to ensure you get enough zinc. Beef is a good source of this trace metal, as is chicken, yogurt and beans. If you are not eating enough of these foods, a supplement containing zinc can also help you to get enough of this nutrient to prevent DNA damage and immune dysfunction.

Eating a well-rounded diet is important not just because of macronutrients such as protein, but also because of micronutrients such as zinc. We need to have healthy levels of a variety of nutrients in order to enjoy good health over a long lifetime. If you fear you are not getting enough of zinc or other trace elements, ask your doctor whether a multivitamin is the right choice for your long-term well-being.

Unmotivated to Exercise? You May be Low on Dopamine

Jan 06 by Ewcopywriting Leave a Comment

Are you trying to exercise more but are coming up short on “get up and go”? Low levels of a common neurotransmitter may be to blame.

Countless Americans make the New Year’s resolution to exercise more and finally get fit. However, when January 1 rolls around, these would-be fitness gurus often find they are stuck to the couch instead. If this is your own story, you should not feel alone. While over 40 percent of Americans make resolutions at the beginning of a new year, less than 10 percent actually achieve them. New research suggests that low dopamine levels may be the reason so many people find they are too unmotivated to exercise.

What is Dopamine?

Dopamine is a neurotransmitter, i.e. a chemical that is released to send different signals to the brain. It is made from tryptophan, which is an essential amino acid that we get from our diets. Tryptophan is also used to make serotonin and a variety of other essential amino acids, so it is in high demand in the body. While we know a lot about dopamine’s shape and synthesis, this tiny molecule’s method of action was once one of the least understood—and most misunderstoo—neurotransmitters in the human body. Scientists once believed that it was released in reaction to pleasure and reward. Now we know that dopamine is not so simple. Not only does this chemical cause us to feel pleasure, but motivation as well.

People who have high levels of dopamine are motivated enough to work hard for a reward, which in turn causes the release of more dopamine. This creates a positive feedback loop in which people who are used to achieving goals often have the motivation to aim for more positive changes.

Dopamine and Motivation

Low dopamine levels can have a variety of negative effects. Defects in dopamine production can lead to Parkinson’s disease as well as serious mental illnesses. However, low dopamine can have less obvious but just as pervasive effects as well. People who have a shortage of this neurotransmitter may suffer from depression and low motivation. When researchers removed the part of the brain that produces dopamine from rats, the rats became extremely inactive and unmotivated.

We tend to think of exercise and other health changes as a matter of willpower. However, willpower appears to be less a matter of personal character and more a matter of brain chemicals. If you are one of the tens of thousands of Americans who made a resolution to get more exercise and promptly broke it, low dopamine may be the reason for your woes. Low dopamine may be behind your lack of motivation to exercise, but there are many safe and natural ways to boost your levels. You can make a few simple changes that increase your dopamine levels and allow you to make the positive life changes you desire.

Are You Unmotivated to Exercise? Here’s How to Get Up and Go!

There are a few ways you can increase your motivation to exercise. First, plan your day so that exercise is easier. Keep your workout bag packed and ready; make sure time to work out is penciled into your busy day. In addition, you should make sure your body has the building blocks for dopamine and other important neurotransmitters so you can get the mental rewards you deserve when you finally make it to the gym or track. Each a diet rich in the amino acid tryptophan, which is present in a variety of foods including poultry and eggs. If you struggle to get enough of this amino acid in your diet, consider taking a supplement that contains tryptophan. You can also talk to a dietitian about whether your diet is providing the building blocks for optimal physical and mental health.

Finally, stop blaming yourself. If you are feeling unmotivated to exercise, the culprit is very likely low neurotransmitter levels rather than personality flaws. Many people struggle to get the motivation that they need to make positive life changes. Once you have begun the journey, your dopamine and serotonin levels will likely increase in response to the positive activity and accomplishment.

Many people make New Year’s resolutions that are completely forgotten by February. However, you don’t have to be part of this statistic. By eating the right amino acids and planning for healthy living to be a part of your overall life, you can overcome the barriers that make you unmotivated to exercise. This year can be the beginning of a healthier, happier life.