Heart Health

Boosting Zinc Intake Can Protect Your DNA

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.

Magnesium Health Benefits Include Reduced Risk of Diabetes, Heart Disease and Stroke

Dec 21 by Ewcopywriting Leave a Comment

People in the Western world have more food availability and eat more calories than ever, as evident by our expanding waist lines. However, many of us still are not getting the vitamins and minerals that we need. This can have extremely detrimental health effects, especially when it comes to magnesium. This mineral plays an important role in so many different cell processes that if you aren’t getting enough, you may be at higher risk of devastating diseases such as diabetes, heart disease and stroke.

What Is Magnesium?

Magnesium is a mineral that is present in our foods and also used as a medicine in some cases. You may be familiar with Epsom salts, which are made of magnesium salts and a popular home remedy for constipation, muscle aches and a wide variety of complaints. Magnesium plays a crucial part of more than 300 biochemical processes in the human body, including protein synthesis, nerve function, muscle function, maintaining a healthy circadian rhythm and maintenance of cardiovascular health. Magnesium is essential for building and maintaining strong bones and teeth as well as synthesizing DNA and RNA. It is part of the process of oxidative phosphorylation, which converts the calories we eat to energy our cells can use. Magnesium also functions as an electrolyte, helping to maintain the ionic gradients that allow optimal nerve, muscle and cardiac function.

It is impossible to live without magnesium. However, even a minor deficiency in this mineral can deprive you of the many magnesium health benefits and leave you functioning at less than optimal speed. People who have low magnesium may have chronic pain including migraines, headaches, joint pain and muscle cramps. They may also suffer from insomnia, depression and fatigue. When people have critically low levels of magnesium, they can develop seizures as well as cardiac arrhythmias, both of which can be fatal. Unfortunately, our modern diets tend to have substandard levels of this critical nutrient, leading many health experts to call low magnesium the “silent epidemic of our times.”

Magnesium Health Benefits

According to new research, magnesium may have more long-term health benefits than we previously realized. People who get the required amount of this mineral, which is 300 mg a day for men and 270 mg a day for women, may actually have a lower risk of diseases including diabetes, heart disease and stroke. Researchers followed people from around the world and tracked their dietary intake of nutrients. People who ate magnesium-rich diets over the course of their lifetimes had a lower overall risk of these diseases. This was true even when controlling for variables such as overall dietary quality and socioeconomic factors.

Getting enough magnesium is especially important for women of childbearing age. Magnesium is essential to a developing fetus’s needs and also important for breastfeeding infants. Many women do not get the additional magnesium that they need to support reproduction, which means that they can end up with immense deficiencies even while eating what they believe to be a reasonable diet. Getting enough magnesium is also important for people who are in the process of growth or healing, such as children and those who have recently been ill. Magnesium is essential to manufacturing proteins, muscle and other essential elements of the human body.

Do You Need More Magnesium?

If you suspect you may be low on magnesium, you are not alone. Experts estimate that around one in 50 people in the Western world is seriously deficient in this mineral. Magnesium can be found in a variety of foods such as fish, soybeans, avocados, nuts and seeds, dark leafy greens, yogurt and even chocolate. People who need more magnesium can also take a supplement or even a multivitamin, as these usually contain a healthy range of minerals. Popular antacids contain this mineral because it quickly coats and soothes heartburn and ulcers. Soaking in Epsom salts is also believed to act as a supplement because magnesium can be absorbed through the skin. Regardless of how you choose to take in this mineral, the magnesium health benefits are too powerful to be passed up.

If you are trying to get more magnesium, health benefits may await you both now and over the course of your lifetime. Not only will you have a lower disease risk, but you will enjoy more energy and less aches and pains over the course of your life. Consider adding magnesium-rich foods or a supplement that contains magnesium to your diet if you believe you may be deficient in this very important element.

New Research Shows the Health Benefits of Resveratrol Extend Beyond Heart Health

Oct 13 by Ewcopywriting Leave a Comment

Resveratrol has been in the news for its heart-health benefits for years. It is believed to help support a healthy cardiovascular system and protect against a wide variety of health concerns. New research on the health benefits of resveratrol suggests that, aside from its benefits to cardiovascular health, resveratrol may benefit your entire body through a mechanism that supports the healthy cellular inflammatory processes that are often thrown out of whack by our stressful modern life.

The Health Benefits of Resveratrol

Resveratrol is a plant compound found in grapes and red wine, as well as some nuts and berries. It is a natural antioxidant made by plants when they are under attack, whether from an insect or an illness. Although the foods containing this micronutrient are delicious, most people in the Western world do not get enough of it in their diets. This is unfortunate, because people who don’t get enough resveratrol may be missing out on some incredible health benefits.

Doctors have long known that supplementing with this natural plant compound can help to protect against certain cardiovascular concerns which can eventually lead to devastating heart attack or stroke. In addition, it can help support healthy cellular inflammatory processes in your body. This can affect your health in a variety of ways because inflammation is often a hidden contributor to many of the most common and most-feared illnesses of our times.

What’s the Big Deal With Inflammation?

Many people associate inflammation with an infection, but it actually can be present even without microorganisms or viruses. In fact, new research suggests that inflammation may be a major cause of almost every type of disease in the human body. Chronic low-grade inflammation is one cause of atherosclerosis and thus heart disease and stroke. However, it also may contribute to the development of diabetes, cancer, and chronic diseases of all kinds.

How can inflammation cause so much damage? When our bodies suffer an insult of any kind, be it a microbe or a toxic food preservative, it sets off a reaction. There is more blood flow to the area, more inflammatory molecules and more immune cells such as T-cells. These cells can help to fight off an infection, but when they are chronically present they damage our own cells. Chronic inflammation can be so subtle it is missed entirely until we begin to develop chronic illness. In the case of atherosclerosis, the vessel gradually hardens because of the constant inflammation, the way our feet and hands can form calluses. These rough spots on the inside of the vessel are prone to cracking and also clot formation. Eventually, the atherosclerosis is enough to completely block the vessel, which is when disease occurs.

Protecting Against Inflammation the Natural Way

There are many ways that you can change your lifestyle to reduce the occurrence of inflammation and thus help protect against the diseases that it can cause. Eating a diet rich in fruits, vegetables and omega-3 fish oils is a delicious way to protect against inflammation. In addition, you can enjoy green tea or an occasional glass of red wine, both natural antioxidants. These are both better choices than sweetened beverages like colas that can increase inflammation. Getting enough sleep is also important because this is the time when your body performs critical repairs of cell damage that have occurred throughout the day. Last, taking the time to de-stress through yoga and meditation will help lower inflammation levels while improving your outlook on life.

Healthy eating and positive habits are important in reducing inflammation. However, inflammation does not have to negatively affect your health, even if you don’t always maintain the healthiest diet. According to a recent study, a substance found in grapes called resveratrol can help to reduce or even eliminate the effects of eating an unhealthy diet. Monkeys who are fed a high-fat and high-sugar diet tend to have muscles that become fatigued quickly. Adding a resveratrol supplement to their otherwise unhealthy diet led to less fatigue and inflammation in the muscles, partially compensating for the cost of a poor diet. This indicates that one of the health benefits of resveratrol may be that little “cheats” don’t have as large of an effect on your tissues, including the delicate tissues in your heart.

The health benefits of resveratrol may be just what someone people need to withstand the negative effects of modern life. While it’s important to try to eat healthily and lower your risk of inflammation through lifestyle changes, supplementing with this grape derivative can help you to get the boost you need to feel and be healthier over your lifetime.

The Health Benefits of Omega 3 for Children

Sep 22 by Ewcopywriting Leave a Comment

Many adults take a daily fish oil or flaxseed oil supplement to ensure they’re getting enough omega-3 fatty acids. There are a multitude of benefits to these supplements, from better cardiovascular health and improved joint function, to an improved attention span, mood and cognitive function. However, there may be special benefits in omega 3 for children as well, according to several recent studies.

Omega 3 for Children: A Cure for Academic and Behavioral Problems?

Omega-3 fatty acids have been touted as anti-aging nutrients for the brain. However, their effects on the brain are remarkable in the realm of encouraging healthy development as well. Several recent studies have looked at the effects of omega 3 fatty acids for children and found that they can have an immensely positive effect on brain function, even in developing minds.

In one study, third graders were randomly assigned to two groups, one receiving omega-3 supplements and one receiving a placebo. After three months, the reading skills of children taking the supplements had improved faster than those of the group who went without. The classmates were then all given supplements and soon the control group also saw benefits.

Omega-3 Fatty Acids and Behavior

Omega-3 fatty acids also may improve behavior by reducing aggression, according to another study of supplements containing omega 3 for children. Children of 11 and 12 years who had a history of aggression were placed in groups receiving a variety of therapies, including cognitive behavioral therapy and supplements believed to build the brain. Kids who received a mixture of therapy and omega-3 supplements saw a greater improvement in behavior than the other groups. Because this study only looked at the short-term, it is unknown how these children were affected over their lifespan. However, omega-3 supplements do appear to have an effect on behavior, especially when it comes to aggressive behavior.

How Can Omega-3 Fatty Acids Have Such an Immense Effect?

According to researchers, fatty acids affect our bodies in a variety of positive ways. First, they are a good source of the fatty building blocks needed to myelinate nerve cells. Myelin acts as an insulator for nerve cells so they can send signals more rapidly. While we are young, we are still building new neural connections (and myelinating them!) so supplements containing omega 3 for children can be of huge benefit.

In addition, fish oils containing omega-3 fatty acids appear to be good for almost every cell in the human body. They are a rich source of vitamins such as vitamin D as well as fatty acids of which the standard American diet is deficient. They also have been found to lubricate joints, allowing better mobility and less chronic joint pain as we age. The benefits of these tiny supplements are huge, which is why many adults take them. However, the benefits appear to be even greater for children.

Getting Enough Omega Fatty Acids in Your Diet

Why do we need an omega-3 supplement? Can’t we just get enough of these oils in our daily diets? In theory, we absolutely can. However, in practice, this is a very difficult task. Our ancestors ate plenty of foods that contained a healthy balance of omega-3 and omega-6 fatty acids, such as oily fish, nuts, seeds and leafy green vegetables. Yet, the average Western diet is high in processed foods and thus low in these vital nutrients. When foods do provide fatty acids, it’s often in an unhealthy ratio heavy in omega-6 fatty acids. For many people, getting enough omega-3 fatty acids is almost impossible. This is especially true for children, who need much higher nutrient density in their diets, yet are often picky eaters. For many Western people, including most children, supplements are the easiest way to ensure that our diets have all of the nutrients that we need for optimal health.

While the individual studies on the health benefits of omega-3 fatty acids are generally small, together they comprise a huge body of research that cannot be ignored. There are many health benefits to taking an omega-3 supplement, regardless of your age. The health benefits are too great and too far-reaching to be without these fatty acids in your daily diet.

Exploring the Connection Between Selenium Deficiency and Liver Health

Sep 12 by Ewcopywriting Leave a Comment

Selenium is a non-metal chemical element that the human body requires in very small amounts. There are 13 to 20 milligrams of this mineral present in your body at any given moment. Selenium plays a role in immune health, reproductive health, DNA synthesis, thyroid hormones and more. The most notable food sources of selenium include Brazil nuts, mushrooms and organ meats. It’s also present in smaller amounts in other animal products and grain. However, the selenium content of food can vary widely depending on the food’s geographical origin, as some soils have a higher selenium content than others.

It’s important to get enough selenium. Adults over the age of 14 should get 55 micrograms daily. Pregnant women should get 60 micrograms of selenium daily,and lactating women should get 70. Taking a dietary supplement containing this nutrient can have health benefits, especially if you’re at risk for low selenium. You might be at risk for low selenium if you’re undergoing long-term hemodialysis, smoke cigarettes, drink alcohol, take birth control pills, or have a medical condition that causes malabsorption (such as Crohn’s disease, Celiac disease, ulcerative colitis, or HIV). New research indicates that there is a direct link between selenium deficiency and liver cancer.

The Link Between Selenium Deficiency and Liver Cancer

One of the most recently-discovered health benefits of selenium is that having enough in your body may help protect against liver cancer. Previous studies have already proven the antioxidant properties of selenium, which is amplified when selenium is combined with vitamin E. Possessing antioxidant properties means that this nutrient helps to protect against cell damage caused by uncharged molecules known as free radicals, which is a type of cell damage well-associated with the development of cancer.

A new study published in the American Journal of Clinical Nutrition suggests that there is a relationship between selenium deficiency and liver cancer risk. These findings also extended to other biliary tract cancers, including cancers of the pancreas, gallbladder and bile ducts. According to the American Cancer Society, more than 21,000 Americans die from these cancers every year.

In the study, researchers analyzed data from about 477,000 adults over a period of a decade. Over 260 of these people developed liver cancer and other biliary tract cancers over this time span. It was found that the people who developed these types of cancer had significantly lower levels of selenium than everyone else. Compared to those with the highest selenium levels, people in the study with the lowest selenium levels were up to 10 times more likely to develop liver cancer.

Additional Health Benefits of Selenium

Having low selenium levels not only increases your risk of liver cancer, but it also increases your risk of death by any type of cancer. Scientists have also observed that selenium-rich geographical regions have lower cancer rates on average. Not very much research has been done yet on specific cancers as they relate to selenium intake. One study done in the Netherlands found that men with higher selenium levels have a lower risk of prostate cancer. Two studies to date also suggest that consuming lots of selenium can help protect against colorectal cancer.

Besides the link between selenium deficiency and liver cancer, getting enough selenium has many other health benefits. Selenium is needed for optimal reproductive health, as it contributes to sperm motility. If a man isn’t getting enough selenium, he may suffer from infertility. Selenium is also important for women’s reproductive health. There have been studies that showed that low selenium levels can decrease female fertility, affect fetal growth and possibly cause miscarriage.

Another one of the most notable health benefits of selenium is its benefits for cardiovascular health. Low selenium levels are common among heart attack patients, and severe selenium deficiency can cause heart failure. Another benefit that selenium has for heart health is that when combined with vitamin E and beta-carotene, it can help normalize cholesterol levels.

Selenium is also needed by the thyroid gland. The element is present in enzymes that activate and deactivate the various thyroid hormones. Therefore, getting enough of this nutrient is important for proper thyroid function. Studies have shown that taking a selenium supplement reduces inflammation in those with autoimmune thyroiditis as well as Hashimoto’s thyroiditis.

Finally, studies have found that selenium levels decline as you get older. Low selenium can contribute to cognitive decline in seniors, as shown by a considerably large study that looked at nearly 1,400 people over a period of nine years. It is believed that this effect is due to the fact that selenium reduces oxidative stress (cell damage caused by free radicals), a factor that contributes to cognitive decline.

Chronotherapy and Disease: Harnessing the Circadian Rhythm for More Effective Treatment

Sep 02 by Ewcopywriting Leave a Comment

Around 60 percent of American adults take a prescription drug and even more take over-the-counter medications as well. Could recognizing the link between the time of day we take our medications and their efficacy in treating disease, a groundbreaking practice called chronotherapy, make our meds more effective?

Your prescription bottle lists the name of your medication, dosage and whether the medication is to be taken with food or not. However, many medications work best when taken at certain times during the sleep-wake cycle. In fact, new studies indicate that timing of administration may be one of the most important factors in determining how well many medications work and how often we suffer from side effects. In the future, your prescription bottle may soon tell you when to take your meds for the best effects.

What Is Chronotherapy?

In simple terms, chronotherapy is the science of timing medications so they are present at the times of day when they are likely to be the most effective and/or cause the fewest negative effects. Our bodies run by internal clocks that control not just when we sleep and wake but also when we make lipids, when our cells divide and more. Timing medications when they are present during crucial parts of our metabolism can mean more therapeutic effects at lower doses.

How does this work in real life? Consider, for example, the common example of medications for hypertension, also known as high blood pressure. Blood pressure has its own circadian rhythm, typically peaking in the morning, when cortisol is at its highest. But in many people with high blood pressure, their blood pressure also fails to decrease at night. Because of this, many people may benefit from taking their hypertension medications at bedtime for best effects. In fact, a study of hypertension medications found that taking at least one anti-hypertensive medication at bedtime can improve control of hypertension and reduce the risk of a future cardiovascular event. Hypertension medications are not the only ones that may have a greater effect when taken at certain times; treatments for osteoarthritis, heartburn and other medications have been found to work best when taken at certain times of the day.

When Does Timing Matter?

The time of day affects much more than whether we are awake or sleeping. Every cell in the human body runs on a circadian, or 24-hour, clock. When our eyes stop perceiving light, our bodies make melatonin that helps us to sleep and also tells the body that it is time for critical repair of our cells and DNA. In the early light of dawn, our bodies begin to make cortisol, a hormone associated with stress but also involved in wakefulness and mental function.

What does this mean for our medications? Medications that are meant to target rapidly multiplying cells, such as immune cells and cancer cells, may work best when taken when these cells are dividing most rapidly. In addition, as seen in the example of hypertension medications, taking meds at the point in our daily hormonal cycle that we need them most may allow patients to get the same effects with a lower dosage and with fewer side effects. We have only just begun to discover how timing may affect the efficacy of medications, leading many researchers and physicians to request further study in this area.

Timing Is Everything

In medications, as in comedy, timing may indeed be an important factor in how we respond to treatments that both make us more comfortable and extend our lifespans. Timing also is important when it comes to leading a healthy lifestyle. People who eat late at night, for example, reset the circadian clocks in their livers and pancreases. This can mess up their circadian rhythms for days to come.

Taking medications at the wrong time may have the same effect, although this matter definitely needs more study in order to get a definitive answer. Our circadian rhythm affects the cells of our body, but our cells also affect our circadian rhythm. The communications between different cells and systems are so well-regulated that even small changes can have huge systemic effects. Stifling the liver by eating at odd times of day can lead to increased lipids in the bloodstream and thus to higher cholesterol and triglycerides, which in turn can cause damage to the heart and blood vessels. The cells in our bodies function independently but also as parts of a whole. Understanding this back-and-forth play between different systems will be essential to figuring out how chronobiology may improve our lives in the future.

Most of us do not plan to be dependent on prescription medication, but most of us will be taking it at some point in our lives. New discoveries on how timing affects medication metabolism and effects may allow us to take lower doses and get more effects in the very near future. Chronotherapy just may be the future of pharmacology.