Health for life

Melatonin is a powerful natural hormone that is well known for its association with circadian rhythms that promote a healthful sleep cycle. Researchers from the University of Granada reporting in the Journal of Pineal Research have found that melatonin helps to control unnatural weight gain without reducing the intake of food.

The hormone was shown to improve blood lipid profiles, lower triglycerides and oxidized LDL cholesterol and boost health-promoting HDL cholesterol. Found naturally in certain fruits and vegetables, small quantities are shown to provide a powerful array of health benefits and promote deep sleep that is so critical to systemic repair functions throughout the body.

Melatonin is a natural hormone normally secreted by the pineal gland at night time to encourage sleep and levels trail off during the early morning hours as we awaken. The importance of 7 to 9 hours of restful sleep is paramount to cellular repair and maintenance functions that promote vibrant health. New research demonstrates that melatonin exerts control over metabolic functions that determine fat accumulation, obesity and lipids that help prevent cardiovascular disease.

Researchers broke test subjects into three groups where one cohort was supplemented with melatonin. They found that the melatonin supplemented group experienced a significant reduction in body weight with no difference in calories consumed as compared with the non-supplemented subjects. Additionally, they determined that melatonin helped to lower systolic blood pressure and provided a significant improvement in dyslipidemia and hypertriglyceridemia. Improvements in blood lipid ratios and lowering of circulating triglycerides are critical to lowering the overall risk of heart disease.

Melatonin is naturally found in some fruits and vegetables including mustard, Goji berries, almonds, sunflower seeds, cardamom, fennel, coriander and cherries. The researchers publishing the result of this study believe this is the first proof that melatonin can act as a critical hormonal agent in the fight against cardiovascular disease and lipid dysfunction. They did note that the protective effect of melatonin was more pronounced in younger subjects in this study prompting dietary intervention or supplementation at an earlier age to yield maximum health benefits.

The study authors concluded"administration of melatonin and intake of food containing melatonin might be a useful tool to fight obesity and the risks associated to it.” In addition to natural food sources, many health-minded individuals will want to supplement with 1 to 3 mg of melatonin each night, taken 30 minutes before retiring to promote sound sleep, avoid unnecessary weight gain and ward off the damaging effects of oxidized blood fats that promote heart disease.

The choice between a low fat and low carb diet has been a battle of epic proportions among health conscious individuals for decades. The medical profession has been advocating low fat for cardiovascular health in the belief that fat is bad and excessive carbs promote health. Low carb has been popular since the late Dr. Robert Atkins made a diet of bacon, cheese and meat popular in the 1970’s. Which dietary lifestyle reduces your risk for disease and assists with weight management goals?

When weight loss is your only goal, do you choose a low fat or low carbohydrate diet? A study published in the Annals of Internal Medicine concludes that it really makes no difference. The study followed 300 obese participants split between the two dietary patterns and found that both groups lost about 7% of their body weight or roughly 15 pounds over the course of two years. The primary source of calories didn’t count with regard to the final weight loss result. The important element is to determine which diet is better for your health.

The low fat diet which is regularly touted by medical professionals and pharmaceutical manufacturers is dangerous to your health and is the driving force behind the rampant rise in heart disease. By substituting high carbohydrate foods which are low fat or no fat, dieters set the stage for wild swings in blood sugar and metabolic dysfunction. This ultimately leads to diabetes and heart disease as insulin becomes resistant to continually high blood sugar and the inner lining of the arteries are damaged by high blood pressure, oxidized LDL cholesterol and hormonal imbalance.

There are primarily two different types of low carbohydrate diet. The first is the Atkins menu plan which initially limits fruits, vegetables and most carbohydrates in favor of a diet full of meat, cheese and processed foods which have been manufactured to reduce sugar and available carbs.

By limiting carbs this diet promotes rapid weight loss initially, but many people report difficulty remaining on the diet and find that weight loss stalls after losing 20 to 25 pounds. Additionally, many people include processed meats with the Atkins program which are known to increase cancer risk due the high level of preservative nitrites.

The second type of low carb diet centers on fresh vegetables and leafy greens, nuts, seeds, lean meats and monounsaturated fats. Research confirms that eating a low carb diet that eliminates all sugar and processed carbs is not only best for weight loss, but also promotes overall health. A low carb lifestyle prevents excess sugar from remaining in the blood after each meal and reduces levels of dangerous triglycerides that convert to fat reserves.

The low fat vs. low carb debate will likely continue as people try to make the right choice for their health and weight loss goals. Both have been shown effective in promoting weight loss, but evidence abounds that the low fat approach is dangerous to health and should be avoided. Low carb alternatives are the best strategy but the Atkins approach may not promote health, depending on how it is followed. A diet filled with fresh vegetables in their natural form is best for optimal health and weight loss success.

Researchers reporting in the Journal of Atherosclerosis and Thrombosis found that the full spectrum of vitamin E tocotrienols supplemented for 30 days decreased artery-clogging triglycerides by 28%. Vitamin E tocotrienol supplementation along with carbohydrate restriction is recommended for individuals with a triglyceride level above 80 mg/dl to reduce cardiovascular and chronic disease risks.

Triglycerides are generated in the liver in response to a diet high in processed carbohydrates and hydrogenated or trans fats. They accumulate in organs around the body, especially the cardiac muscle where they influence the expression of genes that promote coronary artery disease. Triglycerides also lead to aggravated accumulation of blood platelets and are known to cause potentially deadly clots that cause heart attack or stroke.

Cutting edge research from a team of Singapore researchers found that the full spectrum of vitamin E tocotrienols, especially the gamma and delta forms suppressed negative gene expression that generates excess lipids in the form of LDL cholesterol and triglycerides. Additionally these lesser known isomers of vitamin E lower LDL cholesterol oxidation and inhibit the ability of the compound to attach to endothelial cells where they form unstable plaque leading to coronary artery disease.

Researchers demonstrated that supplementation with a full spectrum vitamin E preparation including all 4 essential tocotrienols lowered total cholesterol by 25% and triglyceride levels by 28%. Participants in the study received a dose of vitamin E tocotrienols (including gamma-delta tocotrienols) of 120 mg per day for a period of 30 days. Beneficial HDL cholesterol levels were unaffected.

Publishing in the Journal of the American College of Cardiology, scientists examined the impact of vitamin E supplementation on the genesis of liver triglycerides and subsequent impact on heart health. They found that tocotrienols suppress the development of immature fat cells, helping to reduce the level of inflammation generated by fat tissue. Inflammation is a primary cause of heart disease and any nutrient that reduces this dangerous cellular flame will help squelch the number one killer in the US and western civilizations.

Vitamin E tocotrienols also deal a powerful blow to cancer initiation processes by providing anti-inflammatory and antioxidant mechanisms. Health-minded people will want to ensure a diet naturally high in nuts, seeds, vegetables and unprocessed vegetable oil to benefit from this amazing nutrient. Supplementation with a full spectrum vitamin E gelcap is necessary to achieve the health-promoting results demonstrated in most research studies.

Three independent studies conclude that blueberries, resveratrol from red grapes and cocoa flavanols exert a potent effect on fat cell formation that can aid in weight loss and management goals when included as part of your daily diet.

Blueberries have been well documented for their cognitive and cardio-protective benefits, due in large part to the potent complex of anthocyanins that give the berry its deep blue color. Researchers reporting the results of a study to the Experimental Biology 2011 conference have found that blueberries may hold the key to resolving one of the largest threats to human health this century: overweight and obesity.

Scientists determined that extracts of the berry compound inhibited the formation of new baby fat cells (adipocytes) in a dose-dependent manner. Less adipocytes means there are fewer `containers` to store triglycerides from the blood, and ultimately a powerful mechanism to lower or help maintain body weight. Not only did blueberry extract supplementation reduce the number of adipocytes up to 73 percent, but the compound was also found to assist in the breakdown of lipids and fats for removal from the body.

Polyphenols from the cocoa plant have been shown to promote cardiovascular, skin and brain health in recent studies. Research published in the Journal of Agricultural and Food Chemistry provide evidence that extracts of the cacao bean, particularly the flavanol epicatechin is a potent inhibitor of enzymes that break down carbohydrates during digestion.

Study authors determined the compound exerted an effect in a dose-dependent fashion, noting “the more consumed, the greater the effect.” They were also caul to conclude that chocolate and cocoa are two very different terms with the distinction that cocoa is the non-fat component of cocoa liquor, and the carbohydrate-inhibiting effect is not seen when sugar-infused milk chocolate sources are used. A minimum cocoa content of 55% is necessary for health and weight management concerns.

Resveratrol, the bioactive compound found most commonly in the skins of red grapes is shown to reduce body fat formation by preventing the formation of fat tissue in a study published in the journal Nutrition and Metabolism. The compound is known to positively affect cognitive functions and extend natural lifespan by regulating the longevity gene SIRT1. Researchers explain that ingesting resveratrol at supplemental doses (50 mg per day) for a period of six weeks caused a significant reduction in the activity of enzymes linked to fat production in the body.

Effective weight loss and management requires a combination of lifestyle and dietary modifications. Natural foods and dietary nutrients such as blueberries, resveratrol and cocoa compounds provide a safe and powerful mechanism to achieve long-term weight reduction goals.

Very few topics will spark as much heated debate as those centered on whether it’s best to restrict meat or indulge in that juicy steak for optimal health and weight maintenance. While the question may not be conclusively answered anytime soon, there are distinct differences between the two dietary styles which can have a significant impact on health and weight loss goals.

Our evolutionary ancestors have eaten meat for hundreds and thousands of generations, and scientists believe that the size of our brain and capacity to think, learn and speak are all due to increased consumption of meat. Unfortunately the meat we eat today is very different from the grass fed free range animals we hunted thousands of years ago. Meat was consumed raw, and we evolved to eat all parts of the animal which were enriched with omega-3 fats and other essential nutrients.

Today’s meat bears little resemblance to the natural source of protein eaten by our predecessors. Many animals have been force fed with grains and injected with artificial hormones to make them fatter, reducing the healthy Omega-3 fat ratio in the meat. The hormones end up in our body, wreaking havoc with our own metabolic balance leading to weight gain. The results of a study published in The American Journal of Clinical Nutrition concludes that meat consumption is associated with weight management issues due to the excess calories eaten.

Some people restrict meat for ethical reasons, which is certainly their choice. For the vast majority of others looking to improve their health, small quantities of meat are necessary as prescribed by our evolutionary past. In addition to being a prime source of Vitamin B12, meat supplies other essential nutrients which are not present in a vegan style diet. The appropriate question is how much meat to eat, what type and how should it be cooked? 

Meat should account for no more than 10% of your total daily calories. Fill up on a limitless supply of fresh vegetables and greens and minimize the calories from meat and carbohydrates. When meat is grilled, fried or overcooked, the chemical properties of the flesh are altered and the charred portion becomes carcinogenic and dangerous to your health. Meats should be minimally cooked to avoid this problem.

Whenever possible it’s best to choose organically raised white meat chicken, turkey or grass fed beef which has been roasted or cooked at low temperature. If grilled or seared, cut off any visible charring to avoid the excess toxins. Processed meats such as sausage, bacon and bologna should be avoided entirely, as these have been impregnated with nitrates which are known to cause cancer.

Each person has evolved with a slightly different metabolism, and will require differing amounts of protein, carbs and fat. Some may need more protein for ideal health, while others are best served on a vegan style menu. Experiment by making small changes to your diet and maintain for a week until you find the best dietary ratio for you.

Many choose a vegan diet thinking that may be best for weight loss and optimal health. A diet centered on plenty of vegetables and greens, nuts, seeds and Omega-3 fats will be ideal for the majority of individuals. It’s important to include a small amount of meat which hasn’t been overcooked or processed to satisfy our evolved genetics and achieve an ideal weight with vibrant health.

One of the many detrimental side effects of being overweight or obese is a dramatic rise in clinical depression. Researchers aren’t sure whether depression leads to obesity or if excess body weight results in the mood altering behavior diagnosed as depression, but the impact on the lives of those afflicted can be devastating. The reciprocal relationship between these two conditions can increase the risk of suicide and many potentially lethal diseases as well.

There’s no mistaking the link between obesity and depression, as 23.2% of those individuals falling into the obese range indicate they have been diagnosed with clinical depression. This is according to a Gallup-Heathway’s Well-Being Index poll of more than 250,000 respondents. The rate of depression was 14.9% for those considered overweight and 14.3% for normal weight people. An analysis found that obesity creates negative feelings of stress, worry, anger and sadness.

Information from the Gallup study revealed that the depth of depression increased in a linear fashion to the Body Mass Index (BMI) of the individual. Both overweight and obese people tend to have lower self esteem and body dissatisfaction because of the Western ideal that being thin is more beautiful and desirable. These feelings foster the internal conflict caused by excess weight in many people which is psychologically manifested as depression.

It can be difficult to improve the perception of the person you see every day in the mirror but taking small steps toward this goals can have an immediate and lasting effect on your outlook. Begin by setting your sight on an immediate weight loss goal, such as 5 or 10 pounds. It’s much easier to feel better about yourself when you successfully complete small steps on your way to a final destination. As you pass each benchmark, be sure to reward yourself with something special to reinforce your progress.

Some people are particularly sensitive to the effects of a high sugar diet which help to promote mood instability and depression. Elimination of sugar and refined carbohydrates not only boosts mood, but is a powerful trigger to release body fat from storage. Slowly cut sugary foods from your diet and be sure to eliminate sweetened beverages and fruit juice which are a significant source of nutrition-less calories. Slowly back sugar out of your diet over the course a month to avoid sugar withdrawal which some people experience.

Targeted nutritional supplements have been shown to be effective in improving the symptoms associated with depression. As with any natural agent, supplements should be used in combination with diet, exercise and therapeutic support to improve self esteem. The Omega-3 fatty acid DHA, St. John’s Wart, Gingko Biloba and SAMe are all helpful in improving mood, a necessary step toward your successful weight loss goal.

It’s not surprising that obesity and depression are closely linked. People tend to pre-judge others based on body weight before intelligence and personality. Lowered self esteem and increased stress are cofactors which contribute to the relationship between obesity and clinical depression. You can begin to take small steps to improve mood which will ultimately lead to improved body image and healthy weight loss.

Researchers at TWU set out to evaluate whether blueberries play a role in the development and differentiation of new baby fat cells or adipocytes that are the primary vehicle for fat storage in the body. In the past, studies have shown powerful natural polyphenols found in plants to inhibit the formation of fat cells and induce lipolysis, which is the breakdown of fats from cellular storage.

The study used different concentrations of a wild blueberry extract performed on tissue cultures to determine the effect on fat cell initiation. The blueberry polyphenols showed a dose-dependent suppression of fat cell differentiation. Fat cells exposed to the highest polyphenol concentration showed a 73% decrease in lipid breakdown. Cells exposed to the lowest blueberry concentration exhibited a 27% decrease in lipids.

The lead study author, Shiwani Moghe, MS determined that blueberry polyphenols can inhibit a critical path leading to obesity at the molecular level and may play a significant role in blocking the development of new fat cells. The berry may also play a part in releasing fat from adipocytes that will help millions with the desire to lose weight. She noted “This is a burgeoning area of research. Determining the best dose for humans will be important. The promise is there for blueberries to help reduce adipose tissue from forming in the body.”

Polyphenols from blueberries have been shown to be effective in the fight against arterial hardening or atherosclerosis. Researchers writing in the Journal of Nutrition found that regular blueberry consumption can help prevent harmful plaques and lesions from increasing in size in coronary arteries. A diet containing blueberries for 20 weeks was shown to reduce arterial plaque lesions from 39 to 58 percent, dramatically lowering risk for a deadly heart attack.

Blueberries have been a natural part of the human diet for countless generations and provide a tasty source of plant polyphenols that prevent coronary artery disease and can assist with weight loss efforts. Include four to eight ounces of fresh blueberries to your diet each day or take an organically produced concentrated extract supplement to naturally improve health and prevent fat cell development.