Both help detoxify the body and build digestive strength. Simmering a few slices of ginger root in boiling water makes a ginger root tea that stimulates digestion. Ginger in food has the same effect, as does candied ginger root eaten after meals. Other herbs that promote good digestion and make excellent herbal teas are chamomile, peppermint, and cinnamon.
Freshly cooked foods are the most nourishing and are free of molds or staleness. It’s better to eat a simple, freshly cooked meal than a complicated one made of leftovers.
Ideally, you should chew each mouthful some 30 times, breaking the food into small particles and allowing the salivary enzymes to begin their work digesting the food. Try putting the fork down between each mouthful and swallowing one bite before taking another as a way to slow down if you’re accustomed to “bolting” your food.
Mixing many different types of foods taxes the digestive system. Experiment with simple meals of just two or three different foods.
As traditional Eastern medicine explains, food must be “burned” in the “fire” of digestion. Cold and raw foods must be “heated up” more than cooked foods and as such they dampen and weaken the fire of digestion. People with weak digestion would do well to eat no or little raw or cold food or drinks. This means favoring cooked vegetables and fruits over raw produce, and using hot soups, casseroles, or grain and bean dishes in place of sandwiches or snack-type meals. Avoid cooling the “fire” with cold drinks or ice water during meals.
If you do a little comparative test, you will note that you feel better and your digestion is smoother when you eat in a quiet, peaceful environment. Avoid watching television, reading, working, or arguing with others when you eat. You will see the difference.
Raw fruit dampens the digestive fire, especially during the winter when we are already cold. As such, those with weak digestion might find that eating raw fruit with meals causes intestinal gas and bloating. Cooked fruit is a fine dessert, and you can still use raw fruit for snacks — but know that even as an occasional snack, fruit might be a problem if your digestive fire is smoldering rather than blazing.
Excessive intake of food greatly burdens the entire digestive system. Ancient Ayurvedic medicine recommends consuming the amount of food that will fit into two cupped hands at any meal. Practice moving away from the table while you are still a bit hungry.
Digestion is an amazing process — it turns tofu enchiladas into blood and tissue cells. Resting a few minutes after eating gets this very complicated process off to a good start by allowing your body’s resources to focus fully on the digestive engine.
If these simple self-help steps do not resolve your digestive problems, you should consider consulting both a physician and a nutritionist. A nutritionist can help you figure out if probiotics and other nutritional digestive aids would be useful. Your physician can investigate the possibility that a medical problem is affecting your digestion.
If you’re interested in exploring an additional way to support your digestive well-being, our high-quality probiotic and prebiotic supplements are designed to complement your dietary choices. These supplements are a convenient and reliable option to further enhance your gut health journey.
While we agree that vitamin C, vitamin D, multivitamins, and many more nutrients are important for immune system optimization, we have two more nutrients to add to your list. This season’s immune-boosting must-haves that [...]
]]>Now, you’re probably not surprised to hear us talk about zinc since it has been shown to:
It is also needed for the proper development and function of immune cells and plays a key role in numerous vital immune processes. [3]
You can find evidence of zinc’s effectiveness in boosting the immune system as recently as the past 3 years. A recent pandemic case-control study found that those supplementing with 10 mg, 25 mg, and 50 mg of zinc had significantly fewer pandemic-related infections compared to the control group. Moreover, amongst those who did become infected, individuals supplementing with zinc had less severe symptoms than those not supplementing with zinc. [4]
Now you’re probably wondering what quercetin has to do with all this. We’ll tell you! While zinc by itself is an amazing nutrient for immunity, new research has found that the immune-boosting properties of zinc can be even greater when paired with the potent plant flavonoid, quercetin! Not only does quercetin possess its own immune-boosting properties because of its role as an antioxidant with anti-inflammatory properties, but, as it turns out, this key nutrient is a zinc ionophore. This means that it pushes zinc into cells. [5] Why is this important? Well, you can take all the zinc you want, but if it doesn't get into your cells then you won’t reap its immune-boosting benefits!
Research through the years has shown quercetin as a zinc ionophore:
These findings are unsurprising given that scientists have already pinpointed a relationship between zinc and polyphenols in general. [7]
With dual antiviral properties and quercetin's ability to push zinc into the cells, zinc and quercetin make a powerful tag team to boost immunity and fend off viruses.
@drsusanbrown A new study confirming what we know to be true about the power of #quercetin + #zinc! 🌱 #immunesupport #viral #drsusanbrown #healthiswealth ♬ Music In Your Heart (Instrumental) - BLVKSHP
If you know you’ve been exposed to an illness or begin to feel under the weather, you can follow our ZQ Zap protocol using our easy-to-take Triple Zinc+ lozenges and our potent quercetin-dihydrate formula, Relieve + Repair:
Day 1:
At the first sign of a sniffle, take 1 Triple Zinc+ lozenge along with 1 Relieve + Repair tabsule and then repeat up to 3 times that day.
Day 2 and onward:
If symptoms persist, we continue the Day 1 regimen until the illness resolves.
For a more complete immune health protocol, see our blog Support Immunity in Today’s Environment.
Because our Triple Zinc+ is in a kid friendly lozenge form and great tasting, and our Relieve + Repair can be dissolved in liquid, we recommend a similar antiviral protocol for kids!
Day 1:
At the first sign of a sniffle, we give our kids 1 Triple Zinc+ and 1 Relieve + Repair once per day. Relieve + Repair can be dissolved and blends well in smoothies.
Day 2 and onward:
If symptoms persist, we continue the Day 1 regimen until the illness resolves.
**Long-term zinc supplementation can cause an imbalance of copper. One should supplement with 1 to 2 mg of copper as found in our Alkalizing Minerals.
© 2022 Alkaline for Life *MEDICAL DISCLAIMER: This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Susan Brown Ph.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
References:
With more than 24 million Americans afflicted and no clear-cut causes or cures, autoimmune diseases continue to mystify medical professionals. However, research does support the theory that there may be a link between a persistent repair deficit and an autoimmune disease. This association exists due to [...]
]]>However, research does support the theory that there may be a link between a persistent repair deficit and an autoimmune disease. This association exists due to the immune system’s key role in facilitating repair within the body. When the immune system is in high demand, its repair role is often the first to be sacrificed. This is because the body is not adequately armed with key antioxidants, anti-inflammatories, and other essential nutrients which aid the healing process. If the immune system is overburdened and under supported for extended periods, it may misfire and begin to attack the body itself rather than foreign invaders. This can lead to the development of autoimmune diseases.
There are 7 key nutrients you can take to support your body’s repair process and enhance immunity:
Vitamin C is a potent antioxidant that has major roles in the immune system, including preventing excessive immune responses, cleaning up sites of infection, enhancing immune cell function, and decreasing histaminic reactions. (2)
Some researchers even believe that vitamin C could eventually be used in future treatments for autoimmune diseases based on its ability to stabilize induced T-cells. (3)
Vitamin C is also a natural antiviral, which reduces the burden on the immune system and leaves it with more capacity for conducting the repair of all tissues.
Over decades, Dr. Brown has found that fully-buffered, fully-reduced L-ascorbate powder is one of the main repair nutrients. She generally recommends 3,000 to 5,000 mg per day. This form of vitamin C is easy on the stomach and highly bioavailable. Many individuals benefit from even higher levels of vitamin C, which can be increased gradually over time. Occasionally, an individual will need to begin this potent form of vitamin C slowly should they develop loose stool using only 3,000 mg a day. Learn how to find your daily dose of vitamin C here.
A crucial flavonoid, quercetin has anti-inflammatory and antioxidant properties that decrease inflammation in the body and protect it against reactive oxygen species. Also, similar to vitamin C, it can inhibit histaminic reactions. (4)
This is why we call vitamin C and quercetin the “dynamic duo” for allergy relief.
High-quality, high-purity quercetin dihydrate with pomegranate and grape seed OPC can greatly improve the body’s repair capacity. This is the safest and most bioavailable form of quercetin. Quercetin on its own is exceptionally anti-inflammatory, even more when combined with pomegranate (a potent antioxidant important for repair) and grape seed OPC (crucial for connective tissue repair and protection against cell stress).
Many have found success taking 1,000 to 3,000 mg of quercetin dihydrate per day.
Vitamin D deficiency has been linked to numerous ailments. (5) This is not surprising given that it influences more than 200 genes. (6)
We’ve also learned from the recent pandemic that vitamin D is specifically crucial for the immune system. For instance, vitamin D reduces inflammation, regulates immune function, and enhances the production of microbe-fighting proteins on immune cells. (7)
Because of its essential role in the immune system, vitamin D is also significant in autoimmune disease management. One large study of more than 25,000 people, found that those supplementing with 2,000 IU of vitamin D per day had a reduced incidence of autoimmune diseases — rheumatoid arthritis, psoriasis, polymyalgia rheumatica, Hashimoto’s thyroiditis, and Graves’s disease — by 22%. (8)
Ideally, you want to take enough vitamin D to reach a 50 to 60 ng/mL blood level. Those not yet taking vitamin D might start with 2,000 IU a day for 4 to 8 weeks and then retest their vitamin D level. A simple blood spot test for vitamin D is now available for you to use from the comfort of your own home. Most individuals need much more than 2,000 IU to reach the 50 to 60 ng/mL level. If you want to learn more about how much vitamin D you need, see our blog here.
The omega-3 fats, EPA and DHA, are key anti-inflammatories for autoimmune disease. Omega-3s can impact the immune system in many ways, including causing:
The aforementioned processes all impact levels of inflammation. Omega-3s seem to be particularly effective in managing rheumatoid arthritis. Results from 13 clinical trials show a decrease in symptoms, including joint pain, in participants who were given fish oil supplements. (10)
Dr. Brown finds that 3,000 mg per day of the omega-3s EPA and DHA generally result in a favorable omega-3 index of 7 to 8. She personally strives for an omega-3 index of 10. You can now test your omega-3 index at home using the Omega-3 Index+ At-Home Test Kit.
Magnesium is an important mineral that participates in many immune responses. For example, a study conducted by Swiss researchers found that immune T cells can get rid of abnormal or infected cells efficiently only when a lot of magnesium is present. (11)
Magnesium deficiency also increases cytokine levels, therefore, increasing inflammation. (12)
Severely low levels of serum magnesium were actually found to be associated with Hashimoto’s thyroiditis and hypothyroidism. (13)
You always want a professional-grade mix of alkalizing magnesium salts (such as magnesium citrate, glycinate, and ascorbate) for better absorption and tolerability. If magnesium gives you a loose stool, it is due to a cellular block to magnesium uptake. This can be corrected by taking 1 teaspoon of liquid choline citrate 2x per day with the magnesium. This liquid choline citrate will enhance magnesium uptake and help alkalize your chemistry. Watch Dr. Brown's video about magnesium uptake and choline citrate here.
Vitamin B12 is essential for decreasing inflammation in the body. This methyl-donor regulates inflammatory homocysteine. Insufficient methylation can lead to high levels of homocysteine and therefore increased systemic and vascular inflammation. (14)
Vitamin B12 may also modulate the immune system, specifically CD8+ cells and the natural killer cell system. (15) And it may play a role in maintaining and enhancing the cytotoxic activity of natural killer cells. (16)
An intake of 2,000 mcg per day of the superior, activated form of vitamin B12, hydroxocobalamin is most effective and allows for maximum uptake. We suggest taking it in a lozenge form to guarantee maximum uptake. As vitamin B12 is found in meat, those consuming a mostly plant-based diet may need to make sure they are getting supplemental vitamin B12.
A great way to get many of these key nutrients is through a high-quality multivitamin/mineral. As many people are deficient in most vital nutrients, this is an effective way to not only get the nutrients listed above but other key micronutrients as well.
For instance, iron plays a role in the formation and growth of epithelial tissue; zinc aids in the structure and function of skin and mucosal cells; and selenium increases interferon production. Because these micronutrients are critical players in immune function, micronutrient deficiencies lead to higher rates of illness susceptibility and infection. (16)
Dr. Brown suggests using an activated, hypoallergenic professional-grade multivitamin/mineral high in B vitamins, bioavailable antioxidants, and other cofactors helpful for supporting immunity.
With these powerful nutrients on your side, you can help alleviate both your immune system's burden and your autoimmune disease symptoms. Moreover, taking these crucial antioxidants, anti-inflammatories, and more can even be used as a pre-emptive strategy to prevent the development of an autoimmune disease. Whether you're using these nutrients to manage your unpleasant symptoms, fend off autoimmune disease development, or just want to support your immune system, these nutrients have shown that they are key for combating repair deficit and optimizing health.
References:
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Despite all this, autoimmune diseases can be managed. Here we will discuss what autoimmune disease is, what it means for your health, and what you can do to manage your symptoms.
Autoimmune disease occurs when the immune system attacks the body. (2) When the immune system is healthy, it is able to do its job and defend the body against infections. However, if the immune system is unable to function correctly, instead of preventing disease, it can cause disease by mistakenly attacking healthy cells, tissues, and organs. (1)
Well-known examples of autoimmune diseases include: (3)
When the immune system malfunctions, it can attack any of the following parts of the body:
Symptoms that arise from the misfiring of the immune system are dependent on where the body is being attacked. For instance, if your joints are being attacked, there may be pain and stiffness in the joints and a general loss of function. If the thyroid is being attacked, symptoms such as fatigue, weight gain, and muscle aches may occur. For autoimmune diseases of the skin, rashes and blisters may appear. (4)
While there are no clear-cut causes of autoimmune diseases, there are associations between chronic inflammation, repair deficit, and the development of autoimmune diseases. The immune system has 3 main jobs:
The immune system of a healthy person functions as follows:
This process is called acute inflammation.
If a person has a repair deficit, the processes of the immune system can malfunction. In particular, the repair process is usually the first to be sacrificed. When the immune system is consistently bombarded by threatening foreign invaders like wide-ranging toxins and pollutants, and weakened by poor diet, weak digestion, leaky gut, nutrient and antioxidant deficit and the like, the defense mechanism of the immune system tries to keep up as best it can by constantly sending for pro-inflammatory cells to neutralize the perceived threats. If the immune system needs to spend much of its finite energy for defense, this means that it was not equipped well enough to fight off these invaders in the first place (i.e., there is a repair deficit). This continual call for pro-inflammatory cells causes chronic inflammation. The presence of chronic inflammation is indicative of a persistent repair deficit that has disrupted the homeostasis of the immune system. Because the immune system is exhausting its resources towards defense, it is unable to perform the necessary healing process and inflammation persists. (5)
Chronic inflammation is associated with practically all chronic conditions, including autoimmune diseases. (6)
A repair deficit can also lead to delayed immune reactions, which can contribute to the development of autoimmune diseases. The existence of delayed immune responses indicates repair deficit. For example, with a leaky gut the intestines allow undigested food particles to pass into the bloodstream. This occurs because the gut is in a state of disrepair or has a “repair deficit.” A leaky gut also contributes to repair deficit by creating a higher demand on the immune system to attack the undigested particles and ultimately increases the risk of the immune system attacking the body. (5)
To learn more about delayed immune reactions and their health indications, check out our blog, Are Your Mystery Symptoms a Delayed Immune Response?
The risk factors that we and others (7) have identified for developing an autoimmune disease are as follows:
For 30 years, the director of Alkaline for Life, Dr. Susan Brown, PhD, has helped many individuals with autoimmune diseases. It’s been our experience that there are numerous action steps to alleviate the burden of autoimmunity:
References:
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Here at Alkaline for Life®, we strive to share evidence-based information on nutrients crucial for optimizing health. However, we also understand the value of sharing our own stories as we, the creators and staff [...]
]]>Our Brand Manager, Jess, has graciously allowed us to share her experiences with autoimmune disease. The following blog details tips and tricks she has found helpful in managing her 10-year trek with autoimmune disease.
Jess’s journey with autoimmune disease has been a bit of a whirlwind. Her symptoms first started in the fall of 2013, as she was getting ready to start her freshman year of college. Her symptoms — extreme stomach pain, the urgency to use the bathroom, grogginess, and brain fog — were debilitating and affected her daily life. These excruciating symptoms drove Jess to seek medical help.
Jess had conflicting diagnoses from doctors and didn’t receive an official diagnosis for nearly 4 years. Jess was told that she had celiac disease, ulcerative colitis, and Hashimoto’s disease. These diagnoses were then retracted and reinstated. Celiac disease wasn’t officially off the table until Jess got a biopsy to confirm that she did not have it. Eventually, after her chaotic experiences with her doctors, Jess decided to see a holistic practitioner who, she says, saved her life. Jess describes her current diagnosis as “IBS and gluten intolerance with a sprinkle of hypothyroid and a possible side of colitis!”
Here are some steps Jess took to help relieve her autoimmune symptoms.
“This one I resisted for years, and it wasn't until I removed gluten completely this past January that my symptoms improved nearly 100%. From what I know/learned, gluten is super inflammatory, so even for people who don't have celiac or gluten intolerance, it can lead to issues like acne and headaches, etc. because of its inflammatory properties.”
“Similar to gluten, I've also had to eliminate dairy from my diet. I can tolerate most hard cheeses but any soft dairy — yogurt, milk, ice cream — I can't stomach. Instead, I've had to make the switch to oat milk or almond-based products. Removing both gluten and dairy are dietary changes that are in line with Alkaline for Life® diet, which also serves to reduce inflammation in the body. So it makes sense that I’ve seen such great results with these two things alone.”
“Believe it or not, sometimes exercising too much can be a “thing,” and/or certain exercises can actually exacerbate symptoms. Again, this goes hand-in-hand with inflammation. Swapping out 5 days a week of HIIT training for a day or two of going for a long walk outside or doing some yoga has improved my symptoms so much. Listening to your body is the best guide for this.”
“I personally had to remove caffeine from my diet. I think this might not apply to everyone, but not only was caffeine irritating my stomach, but it would cause anxiety for me, which made my autoimmune symptoms worse.”
“Some supplements that have helped me are omega-3s, a good stomach enzyme, glutamine, and activated charcoal. Several studies have shown that omega-3 fatty acids have anti-inflammatory properties that are useful in the management of autoimmune diseases, which are inflammatory in nature. Working for Alkaline for Life®, I was able to test this theory myself by trying our new Omega-3 Index+ At-Home Test Kit. As I began to supplement, my symptoms improved, and so did my omega-3 index score!”
Another key anti-inflammatory Jess takes along with omega-3s is vitamin K2 in the MK-7 form. As for alkalizing nutrients, in addition to glutamine, Jess supplements with vitamin C and magnesium. Other notable nutrients included in Jess’s supplement regimen are vitamin D, vitamin B12, and zinc.
Delayed hypersensitivities are linked to autoimmune diseases. Delayed hypersensitivities occur when the immune system is overworked and under-supported resulting in unpleasant symptoms. While several laboratories have tried to develop tests for delayed hypersensitivities, here at Alkaline for Life®, we have found the Lymphocyte Response Assay by ELISA/ACT Biotechnologies to be the most valuable.
According to Jess’s ELISA/ACT test results, she should avoid sugar cane, white rice, perch and mackerel, spinach, and red leaf lettuce.
If you would like to learn more about the Lymphocyte Response Assay created by Dr. Russell Jaffe, we invite you to visit the ELISA/ACT Biotechnologies website here. To learn more about delayed hypersensitivities, read our blog Are Your Mystery Symptoms a Delayed Immune Response?
Overall, Jess managed to take control of her autoimmune disease and wean herself off the multitude of medications she was prescribed just by listening to her body, eating good foods, and supplementing. She hopes that her personal discoveries can help you on your own journeys with autoimmune disease!
]]>It is known that brain development within the first 1,000 days of existence, from conception to life after birth, sets the stage for future brain function. In fact, fetuses and newborns need high amounts of choline for normal development. Blood levels of choline in fetuses and newborns are 6 to 7 times higher than blood levels in adults! (1)
Adequate amounts of choline within the first 1,000 days have been shown to:
Choline intake within these first 1,000 days may even be indicative of brain health and function throughout childhood, into adulthood, and even to old age! (5)
Research shows that the benefits to the brain of sufficient choline — both prenatally and postnatally — last throughout life. (6)
Strikingly, even though 90% of people are deficient in choline and research has demonstrated its benefits on the brain and neurological function throughout life, very few studies have been done looking at choline and brain health during childhood and early adulthood.
Studies are done mostly on fetuses, infants, and older adults because presumably these are the ages when the brain is developing and when the effects of cognitive decline really begin to show.
We look forward to future studies on this subject!
Aging leads to decreased cognitive function, making choline that much more important in later adulthood. One of the more serious outcomes of cognitive decline is Alzheimer’s disease. This brings our attention to the very important neurotransmitter, acetylcholine, that tells our brain to store memories. In order to synthesize acetylcholine, choline is needed. Because acetylcholine availability decreases with age, it’s important to make sure you’re supplying your brain with enough choline to produce acetylcholine. (7)
Alzheimer’s disease is linked to acetylcholine. Specifically, low concentrations of acetylcholine have been found in those afflicted by Alzheimer’s disease. (8)
Choline also plays a role in regulating the levels of homocysteine in our bodies. Alzheimer’s disease and other dementias are associated with high levels of homocysteine. Adequate choline intake may be able to lower these high levels of homocysteine. (9)
Currently, more than 6 million Americans have Alzheimer’s disease. This number is expected to increase to 13 million by the year 2050. Unfortunately, Alzheimer’s or another dementia kills more seniors than breast cancer and prostate cancer combined. (10)
Despite these scary statistics, there is hope in the form of choline!
The clinician who has developed the most effective clinical program for preventing and reversing cognitive decline, Dale Bredesen, MD, has detailed the importance of choline and cognitive functioning in his book, The End of Alzheimer’s Program.
Other researchers have shown that choline by itself can improve cognitive function in those with mild and moderate Alzheimer’s disease. (11)
Moreover, higher phosphatidylcholine intake may not only reduce the risk of dementia but improve cognitive performance overall. (12)
Fight off the burden of unhealthy aging and keep your mind sharp using alkalizing liquid choline citrate. The benefits of choline may even transcend generations! One miraculous study found that getting enough choline may even have positive effects on future generations to come! (7)
Protect both your future self and future generations to come with choline.
References:
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Food is nourishment for our entire body, including our brain. Some nutrients provide basic brain-building blocks, others are anti-inflammatories and antioxidants that protect our brains from free-radical damage. The following is a list of foods that research suggests [...]
]]>The following is a list of foods that research suggests have brain-boosting properties.
Research shows that those who consume more fish are protected against dementia. (1) This is due to the high omega-3 fatty acid content in many types of fish, including salmon, mackerel, tuna, herring, and sardines. The brain is the fattiest organ in the human body so it makes sense that healthy fats, such as omega-3 fatty acids, can greatly impact the brain. Omega-3 fatty acids:
To learn more about the importance of omega-3 fatty acids and the brain see our blog, Be Mindful of Your Mind with 8 Brain-Boosting Nutrients.
This leafy green contains the important brain enhancing carotenoids, lutein and zeaxanthin. Lutein is an anti-inflammatory carotenoid, (4) while, zeaxanthin is a carotenoid with antioxidant properties. (5)
Together, these carotenoids appear to enhance cognition in both younger and older adults:
Cocoa beans contain high amounts of flavonoids as well as varying amounts of caffeine. These flavonoids can:
In another study, it was found that:
Additionally, the caffeine content in cocoa influences the brain by creating feelings of alertness and decreasing feelings of fatigue. (11)
This popular beverage offers two potential mental stimulants: caffeine and quercetin. Caffeine stimulates the central nervous system, therefore increasing alertness and decreasing brain fog. (12)
Specific impacts brought about by caffeine are:
Quercetin is also found in coffee and may have more impressive neuroprotective properties than caffeine. (13)
Whether it stems from the caffeine, the quercetin, or both, coffee appears to have neuroprotective effects. One study found that participants who drank 3 to 5 cups of coffee daily were 65% less likely to develop Alzheimer’s disease. (14)
To learn more about the relationship between quercetin and cognition, check out our blog, Be Mindful of Your Mind with 8 Brain-Boosting Nutrients.
Green tea contains key elements that improve cognitive function, including the flavonoid, catechin, and the amino acid, L-theanine.
Epigallocatechin gallate (EGCG) is the most abundant form of catechin in green tea. It has been found to have both anti-inflammatory and antioxidant properties. A 2017 study (15) shows that EGCG can:
The same study showed that the L-theanine in green tea can:
Overall, green tea appears to play a role in psychological symptoms and brain function.
Like fish, walnuts are a great source of the neuroprotective nutrients, omega-3 fatty acids. (1)
They also protect the brain through the antioxidant activity provided by vitamin E. Vitamin E has been found to:
Research (17) suggests a reduced risk of Alzheimer’s disease when high plasma levels of vitamin E were present.
Studies on walnuts have shown:
Women who did not consume any nuts compared to those who consumed five or more servings of walnuts every week had cognitive scores equivalent to two years of cognitive aging. (19)
Olive oil is rich in polyphenols, which have the following antioxidant effects in the brain (20):
More specifically, extra virgin olive oil may impact mitochondrial oxidative stress, which is linked to cognitive decline. (21) It was also found that olive oil restores the blood brain barrier function in rat models. (22) One study found that those who consumed moderate or high levels of olive oil were 17% less likely to suffer from cognitive deficits in verbal fluency and visual memory. (23)
Turmeric has both antioxidant and anti-inflammatory properties. One particular component of turmeric, a carotenoid called curcumin, appears to have effects on cognitive function. In terms of Alzheimer’s disease, curcumin may:
Regarding general cognition, a 2018 study (25) found that, compared to a placebo group, participants receiving curcumin supplements had better memory performance by 28%.
Given that 75% of the brain is made up of water, it is no surprise that water is an important substance for the brain. (26)
The brains of those who are dehydrated have to work harder than those who have had sufficient water intake. Dehydration affects younger adults by causing fatigue and mood changes. Dehydrated older adults experience poor cognitive performance in general.
Below are a few studies conducted on dehydration and cognition:
Overall, the key elements of an alkaline diet – antioxidants, anti-inflammatory compounds, flavonoids – can contribute to our whole-body health as well as to brain health. The alkaline diet does so by neutralizing chronic low-grade metabolic acidosis. If the body becomes too acidic, optimum cellular functioning is compromised.
Overall, high consumptions of vegetables and fruit positively impact cognition:
Groundbreaking research suggests that not only may Alzheimer’s disease be dramatically influenced by pH as was seen in a study conducted by Johns Hopkins (31), but that intracellular brain pH may even predict IQ. (32)
As with everything else in your body, your brain needs the proper fuel to keep working at an optimal level. While cognitive decline may seem like a distant problem for some, thinking ahead and taking action now to prevent cognitive dysfunction could be greatly beneficial in the future. Consider including these brain foods in your diet and help maximize your brain power to the fullest!
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Keep reading to find out why we need to start talking about choline.
Choline is classified as an essential nutrient that is crucial for numerous physiological processes in the body, including neurotransmitter synthesis, cell-membrane structure and signaling, lipid transport, and methylation. (2)
Choline’s key roles in so many significant bodily functions make it just that important. In fact, it can impact our brain, heart, bones, liver, and muscles.
In terms of our brains:
Choline is also very important for our hearts:
Our bones are impacted by choline as well:
The liver is yet another vital organ that can be drastically affected by a choline deficiency:
Choline impacts muscle function:
The other functions of choline include:
Overall, choline impacts cell structure and signaling. All plant and animal cells require choline to maintain their structure (3) and, therefore, their signaling, transport, and repair. (6)
Unfortunately, most of us are not getting enough of this key nutrient. About 90% of Americans are deficient in choline, meaning they are not meeting the adequate intake (AI) of 550 mg/day for men and 425 mg/day for non-pregnant or non-lactating females. (1, 3)
Similar deficiencies are seen all over the world including in New Zealand (13), Taiwan (14), Australia, and various European countries. (15)
While our livers can produce choline, the liver cannot make enough for all the processes in the body. This means that we must get choline from our diet. If you’re looking to get more choline in your diet, try adding some of these top food sources of choline to your meals: (3)
Food Type |
Food Name |
Serving |
Mg of Choline |
Meat/Poultry |
Pan-fried beef liver |
3 oz |
356 |
|
Boiled ground beef 93% lean |
3 oz |
112 |
|
Roasted chicken breast |
3 oz |
72 |
Eggs |
Hard-boiled egg |
1 large |
147 |
Fish |
Cooked Atlantic cod |
3 oz |
71 |
Beans/Legumes |
Roasted soybeans |
½ cup |
45 |
|
Canned kidney beans |
½ cup |
45 |
Grains |
Cooked quinoa |
1 cup |
43 |
Dairy |
1% milk |
1 cup |
43 |
|
Nonfat vanilla yogurt |
1 cup |
38 |
Vegetables |
Boiled Brussel sprouts |
½ cup |
32 |
|
Boiled broccoli |
½ cup |
31 |
|
Cooked shiitake mushrooms |
½ cup |
22 |
Because choline is mostly found in meat, dairy, and eggs, vegetarians and vegans are at higher risk of choline deficiency.
At Alkaline for Life, we always recommend pure choline citrate instead of choline bitartrate, which can contain irritating antigens, such as cornstarch. The optimum level of choline citrate is between 650 and 1300 mg/day, which is about 1 to 2 teaspoons of our liquid choline citrate.
If you are using choline citrate to combat a loose stool from magnesium, take 1 teaspoon of liquid choline citrate with magnesium per day. You can listen to a brief video of Dr. Brown explaining how to take choline citrate here.
If you’d like to know more about magnesium uptake, read our blog, Enhance Your Magnesium Uptake and More with Choline Citrate.
With so many important roles in the body, including its capacity to affect brain, heart, and liver health, it’s surprising that there isn’t a greater discussion occurring on the significance of choline. Now is the time to elevate your awareness about and intake of choline!
References:
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The importance of magnesium in the body is well established in scientific literature; however, many people find it a difficult nutrient to tolerate. If you experience loose stool when taking magnesium, don’t worry! There is a solution called [...]
]]>Magnesium is an unbelievably crucial nutrient that is needed for more than 300+ physiological processes in the body. We need it for energy production, for sleep, as well as for our bones, heart, and mental health. Unfortunately, most of us are deficient in magnesium with 48% of adults getting less than the EAR (Estimated Average Requirement). (1)
Some of the reasons why so many people are deficient in magnesium include the high consumption of low-magnesium foods, soil mineral depletion, and magnesium losses from food processing techniques. This means that supplementing with magnesium is more important than ever. However, when people try to correct this problem through magnesium supplementation, they may experience loose stool. This results from a block to magnesium.
A block to magnesium uptake occurs when the body is unable to take magnesium into the cells. Cells have a calcium–magnesium ion channel that brings magnesium into the cell. This ion channel can become blocked by toxins, stress, acidosis, immune weakness, and dietary inadequacies. If the channel is blocked, magnesium cannot make it into the cell. The unabsorbed magnesium then makes its way to the intestines and causes hypermotility, resulting in loose stool.
Choline citrate combats this block to magnesium by getting magnesium into the cells. The choline and citrate balance magnesium’s positive charges with their negative charges. This neutralization creates tiny droplets that are taken up by neutral pores, allowing the magnesium, choline, and citrate to enter the cells. In fact, Dr. Jaffe, the developer of liquid choline citrate, has found that magnesium uptake triples in the presence of choline citrate. More magnesium being taken up into the cells means that the amount of unabsorbed magnesium that can irritate the intestines decreases.
Even if you think your magnesium levels are fine, we still recommend supplementing with choline citrate because of the magnitude of health benefits that come along with it.
Choline is yet another essential nutrient needed for a multitude of bodily processes. It plays key roles in brain, heart, bone, and liver health, as well as muscle function. It also has major health implications in terms of fetal neurodevelopment and birth outcomes, and enhances exercise and athletic performance. You can read more about the importance of choline in our blog, Never Heard of Choline? Here’s What You’re Missing.
Despite its significance, about 90% of Americans are deficient in choline. (2) Supplementing with choline citrate can help fight choline deficiency thus giving you adequate amounts of this much-needed nutrient.
Additionally, along with magnesium, citrate is alkalizing. Being able to reduce the acidity of cells is crucial in terms of preventing toxins that can block the calcium–magnesium ATPase ion channel and allowing the magnesium to enter the cell. The ion channel itself is dependent on magnesium — it relies on ATP and magnesium is needed for ATP.
Alkalizing is vital for overall health. Learn more about the health benefits of alkalizing in our blog, Why Alkalize?
Generally, a good intake of magnesium is 500 to 1,000 mg a day. Use a pure and alkalizing form of magnesium such as our ionized magnesium. It’s best to start with a low dose and work up slowly. If you experience loose stool from the magnesium, add 1 teaspoon of liquid choline citrate taken in a glass of water or juice. Take this along with your magnesium twice a day. For some of you, it might take longer to reduce the loose stool from the magnesium. For others, using the teaspoon of choline citrate twice a day will do the trick right away.
There are too many benefits of both choline citrate and magnesium to ignore. Be sure that you are getting enough choline citrate to both combat your deficiency in choline and your deficiency in magnesium so you can amplify your health, and live and feel better.
Not sure if you’re getting enough choline citrate and magnesium? Measure your first-morning urine pH with pH test strips. When the cells have too much net acid overnight, the body puts it into your urine. A first-morning urine pH lower than 6.5 indicates excess acidity and tells you that you will benefit from magnesium and choline citrate. If your first-morning urine pH is below 6.5, you’re too acidic and it’s time to increase your magnesium–choline citrate intake.
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Do you suffer from random symptoms that seemingly appear out of nowhere? For instance, do you get headaches from time to time with no obvious trigger or do you have joint pain that comes and goes? These mysterious symptoms may be delayed immune responses. Here, we discuss delayed immune responses and what they indicate about your health.
According to Dr. Russell Jaffe, mentor and professional colleague of Dr. Brown, there are 4 categories of immune reactions—types I, II, III, and IV (see the pie chart below). These four types can be categorized into 2 groups: immediate and delayed responses. Type I is classified as an immediate response and types II, III, and IV are delayed responses.
In a previous blog, we discussed immediate immune responses (IgE reactions, otherwise known as allergies) and the characteristics that too many of us are all too familiar with—hives, skin rashes, sneezing, itching, swelling, etc. However, the body has 3 other types of immune reactions, all of which are delayed immune responses. In fact, according to Dr. Jaffe, 80% of all immune responses are delayed. These delayed immune responses are often referred to as hypersensitivities.
Delayed immune responses can cause a wide range of unpleasant symptoms. These symptoms can be headaches or migraines, fibromyalgia, joint pain, digestive disorders, and autoimmune disease. The symptoms that arise depend on where the inflammation affects each individual’s body. Below are the types of disorders found to be associated with delayed immune responses:
Delayed immune responses suggest a “repair deficit” in the body. They occur because poorly digested food particles leak through the gut (leaky gut), pass the next level of defense (Peyer’s patches), and eventually get into the bloodstream. When the immune system is resilient and at full capacity, any partially digested food particles that make their way into the bloodstream are “soaked up” gently by our immune cells. This is done without producing symptoms and we don’t even notice it.
But when the immune system is overworked and under-supported (i.e., when there is a “repair deficit”), it senses these foreign particles as very threatening and calls for the white blood cells to produce clones to attack these substances. The production of new white blood cell clones with the same immunological fingerprint takes time and thus these reactions are “delayed.” This cloning process may take hours, days, or weeks to manifest depending on the severity of your repair deficit.
Repair deficit plays a part in all delayed immune responses in several ways:
Delayed immune responses say a lot about your current health status and they impact the body in several ways.
While several laboratories have tried to develop tests for delayed hypersensitivities, here at Alkaline for Life®, Dr. Brown has found the Lymphocyte Response Assay by ELISA/ACT Biotechnologies to be the most valuable. If you would like to learn more about the Lymphocyte Response Assay created by Dr. Russell Jaffe, we invite you to visit ELISA/ACT Biotechnologies website here.
Alkaline for Life® Protocol for Delayed Hypersensitivities:
Supplement Protocol:
Stay tuned, this is a complicated topic. We will be diving further into the growing epidemic of delayed hypersensitivities and autoimmune diseases in the future!
]]>Periodontal disease occurs when there are infections in and inflammation of the bone and gums around the teeth. The beginning stage of periodontal disease is called gingivitis. During this stage, the gums [...]
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For most of us, we use our mouths to tell others how we feel, what we want or need, and what’s going on. And, as we all know, although talking is important, listening is just as important. In terms of our oral well-being, however, most of us aren’t listening to what are mouths are telling us. And they’ve got a lot to say. In fact, our mouths can tell us a great deal not only about our oral health, but also about our whole-body health. So put on those listening ears because your mouth might be trying to tell you, “there’s a problem here," and that may indicate a bigger overall health concern.
Periodontal disease: The nature of the beast
Periodontal disease means an unhappy mouth. It involves infections and inflammation of the bone and gums around the teeth. You may recognize periodontal disease in its beginning stage when the gums are red, swollen, and bleeding. This is called gingivitis. When gingivitis becomes more serious, it is then called periodontal disease. During this stage, the gums typically pull away from the teeth causing pockets to form. Bacteria enter these pockets and cause infection, which can result in gum and bone loss or loose teeth. (1)
So why should we listen to our mouths?
We should pay attention to what’s going on in our mouth as periodontal disease suggests significant immune weakness, bone loss, and local tissue repair deficit. Overall, what’s going on in your mouth indicates the state of your total body health. (1)
How common is periodontal disease?
Periodontal disease is common. About 2 in 5 American adults aged 30 and older have it. (2) Unfortunately, it doesn’t get better with age. At age 65 or older, 70.1% of adults have periodontal disease (1) and more than 27% have no teeth remaining at all.
What are the causes of periodontal disease?
Periodontal disease occurs when bacteria from the mouth invades tissues around the teeth through the pockets that develop as gums recede. If our immune system is unable to control this bacteria, the tissue around the teeth can become inflamed and ultimately infected. (1)
Risk factors + warning signs
Risk Factors · Poor oral hygiene · Smoking · Stress · Diabetes · Genetics (hereditary) · Immunodeficiencies |
Warning Signs · Bad breath or bad taste that won’t go away · Red or swollen gums · Tender or bleeding gums · Loose teeth · Sensitive teeth · Gums that have pulled away from teeth |
Periodontal disease can spell trouble for your body
Like your skin, healthy gums provide a protective barrier. When this barrier is broken down and there are not enough protective antioxidants in the body, pathogens get the upper hand and infection sets in. This infection can go beyond the gum tissue into the rest of the body, which can lead to a systemic inflammatory response. (3)
There are numerous systemic inflammatory diseases related to periodontal disease, including many cardiovascular diseases, osteoporosis, diabetes and metabolic syndrome, immune weakness, autoimmune diseases, and an imbalanced microbiome. (4)
Cardiovascular Diseases
Periodontal disease is a known risk factor for cardiovascular disease. Pathogens from the mouth can be found, for example, in tissues of the cardiovascular system, including in the heart itself. (5)
One study found that having periodontal disease increased the chances of having hypertension and elevated blood pressure by 20%. (6) Also, the inflammatory response caused by periodontal disease can increase and then loosen plaque in the blood vessels which may lead to a heart attack or stroke, or even change the structure of the heart, which can cause heart failure. (3)
Osteoporosis
Periodontal disease can destroy the bone that supports the teeth. In fact, patients with chronic periodontitis have been shown to have an increased risk for osteoporosis. (7)
Diabetes & Metabolic Syndrome
Periodontal disease has been found to be significantly more prevalent among individuals with diabetes. Additionally, diabetes can be greatly improved by treating periodontal disease. (5)
Because the body becomes inflamed from periodontal disease, it may promote metabolic syndrome. (8) In fact, in a study in Vietnam involving 412 participants, the prevalence of more severe periodontitis was found in the group with metabolic syndrome. (9)
Cancer
Some studies suggest an overall increased risk of cancer in those with periodontal disease, as well as an increased risk in certain specific types of cancer. (10)
One larger study of nearly 66,000 women aged 54 to 86 found that a history of periodontal disease was associated with an increased risk in cancer, including cancer of the breasts, esophagus, gallbladder, and skin. (11)
Time to listen up!
It’s time to listen to our mouth because the information it’s telling us is essential: happy gums mean a happy body! Caring for your periodontal health is truly caring for your entire body.
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Allergies occur when an under-supported and over-burdened immune system decides that a particular substance is harmful and overreacts to its presence in the blood.
These annoying allergy-inducing substances are called allergens and can be inhaled, ingested, absorbed, or even injected into the body. (1)
Anyone can be affected by allergies. While more common in children, an allergy can develop at any age. Factors that can influence the development of allergies and their severity include the total load of environmental allergens (smoke, perfumes, mold, dust, etc.), hormonal imbalance, stress, and lack of anti-inflammatory and antioxidant reserves. (2)
There are 4 types of immune responses: types I, II, III, IV. These immune response types can be classified into two groups: immediate and delayed. Allergies are described as “Type 1 or Immediate Immune Responses” because symptoms occur within seconds or minutes of exposure to the allergen.
With immediate reactions, the immune system develops Immunoglobulin E (IgE), which are antibodies that release histamines. Histamines are what cause an allergic reaction and create the typical unpleasant allergy symptoms such as sneezing, skin rashes, swelling, and anaphylaxis. (3)
The severity and type of allergy symptoms depend on the allergy type and the amount of allergen you are exposed to. For instance, if you have seasonal allergies, you are more likely to sneeze if you frolic through a field of flowers than if you stay indoors. Immune competence is also important. A rested and nutritionally supported immune system simply soaks up the antigen without needing a big histamine release.
Allergies can manifest as one or more of the following bothersome symptoms: (1)
Symptoms to pay attention to are flushed skin, a feeling of warmth, an itchy rash, dizziness, shortness of breath, pain, throat tightness, and vomiting or diarrhea. These may indicate anaphylaxis, which is a severe and/or life-threatening allergic reaction. If you experience any of these symptoms, seek immediate medical care. (3)
How do you know that you’re experiencing a food allergy and not food intolerance or a digestive issue? (4)
If you are having adverse reactions to food, it is best to talk with your doctor to determine whether your reaction is an allergy or food intolerance. (5)
While allergies can be troublesome, there are ways to tackle the unpleasant symptoms they create.
The first step is elimination and limiting basic exposure as much as possible. Try to avoid all substances that you are allergic to. Steer clear of suspect foods and chemicals, use air filters, maintain a dust-free environment, utilize water filters, and the like.
For nutrient support, here at Alkaline for Life, we love taking a combination of the powerful antioxidant duo — L-ascorbate vitamin C and quercetin dihydrate — for natural allergy relief. To learn more about the antihistamine effects of quercetin and vitamin C, see our blogs: “How Buffered Ascorbate Can Help Relieve Your Allergies” and “Quercetin and Pomegranate: The Dynamic Duo for Natural Allergy Relief”
Not sure if you have an allergy? The best way to find out is to go to an allergist. Your doctor can perform a variety of skin and blood tests. A simple at-home test you can do to detect food allergies is a one-week elimination/challenge diet.
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Infertility is a widespread issue. In fact, 186 million individuals experience infertility globally. (2) Every year in the U.S. alone, 1 in 8 couples has trouble conceiving a child. A major contributor to infertility issues is a decrease in male sperm count. (3, 4)
Sperm count in men has been decreasing for quite a long time. One study found that there was a significant decrease in sperm count in men from 1940 to 1990. (5)
Additionally, a meta-analysis reported that in men from Western cultures, there was a 52.4 percent decline in sperm concentration from 1973 to 2011. A similar trend was found in the total sperm count with an overall decrease of 59.3 percent. (6)
There are numerous causes of infertility including medical conditions like diabetes, cancer treatment, medications, trauma to the testes, varicoceles, and hormonal and genetic disorders. (3) However, most causes of male infertility result from abnormal spermatogenesis and irregular sperm function. (7)
These disruptions in sperm are most likely caused by certain lifestyle choices and environmental factors (8, 9) such as:
These environmental factors drive high levels of oxidative stress leaving sperm vulnerable to damage caused by reactive oxygen species. This damage can cause low sperm count, poor sperm function, decreased motility, and abnormal sperm structure, DNA, and function. An estimated 25% of men who experience infertility have higher levels of reactive oxygen species and lower levels of antioxidants in their semen. (7)
from Skoracka et al. 2020
Omega-3 fatty acids impact sperm because they play an important role in maintaining the function of all cell membranes, including sperm cells. In the case of sperm, polyunsaturated fatty acids (PUFAs) are crucial for viability by supporting sperm cell growth and function. Additionally, the PUFAs in sperm cells ultimately promote successful fertilization as many key fertilization processes involve the cell membrane.
Danish researchers have taken the lead in discovering the link between omega-3s and male fertility. In their 2020 study, the researchers collected data on 1,697 young, healthy Danish men for 5 years. The researchers accumulated self-reported omega-3 supplement intake by the participants. The study found that men who had higher intakes of omega-3 supplements had larger testes, more semen, and a higher sperm count in comparison with men who did not use omega-3 supplements. (1)
Literature on the research between sperm and omega-3 fatty acids (10) has also shown:
While some causes of infertility are beyond our control, there are ways to decrease the potential for future fertility problems simply through behavioral changes. By eating well, exercising sufficiently, avoiding drug and alcohol use, reducing exposure to environmental pollution and toxins, limiting exposure to high temperatures, and adding in omega-3 fatty acids to your daily regimen, you are not only taking care of yourself, but you may be taking care of your future, as well. Unsure about your omega-3 fatty acid levels? You can find out if you’re deficient in the comfort of your own home with an at-home test kit.
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The many benefits of omega-3 fatty acids (EPA and DHA) have been well-documented in research, with benefits ranging from reducing inflammation, and preventing heart disease and heart attacks, to improving cognitive function. However, many people [...]
]]>Less muscle equals less functional capacity, a greater chance of injury from falling, and potentially life-limiting frailty. Less muscle also means less energy as muscles are a major site of energy production for the entire body. Even more, muscles contain most of our body’s insulin receptors, which are needed to maintain optimal blood sugar levels. With this in mind, it’s easy to see why anyone planning to live a long, active life would do well to pay attention to building and maintaining muscle mass over the years.
We all know that exercise builds muscle, and some of us realize that consuming adequate protein is important for muscle maintenance. Less well known, however, is the fact that an alkaline diet preserves muscle mass. Specifically, an alkaline diet sets the biochemical stage for muscle maintenance, as science has long documented. An abundance of research shows that diets high in vegetables, fruits, nuts, seeds, and spices, moderate in protein, and low in processed and refined foods, grains, sugar, and alcohol favor the maintenance of lifelong muscle mass. (3) Indeed, population studies find higher alkaline load associated with greater skeletal muscle. (4)
As it turns out, the same low-mineral, acidic diet that drains calcium from our bones also depletes amino acids from our muscles. In a response to an acidic tilt in the body, muscle breaks down to free up its amino acids to synthesize glutamine. The kidneys use this glutamine to create ammonia in order to collect and remove protons through ammonium ions as an effort to combat acidosis. (5) All in all, muscle mass, just as bone mass, is sacrificed to maintain the all-critical system-wide pH balance. (6)
As early as 1997, noted scientist Dr. Lynda Frassetto documented that alkalizing the diet through mineral supplementation provided for the recovery of lost muscle mass and the prevention of further excessive loss in aging individuals.
(7)
The past 25 years have witnessed a growing appreciation for the muscle-preserving power of the alkaline diet. Recently, a three-year study by Dr. Bess Dawson-Hughes of Tufts University found that a diet rich in high potassium foods, such as fruits and vegetables, reduced acid load and preserved muscle mass in older men and women. (5)
Dr. Dawson-Hughes has also conducted several laboratory studies documenting that supplementation with alkalizing forms of potassium, such as potassium citrate or potassium bicarbonate, preserves muscle mass. (6)
Potassium from foods is generally in the form of potassium citrate, which the body converts into bicarbonate, a strong alkalizing agent. This bicarbonate neutralizes acids and helps to preserve muscle mass. The goal, however, would not be to use high-dose potassium supplements, but rather to increase our intake of foods high in potassium. While the RDA for potassium is 4,700 mg/day, most of us consume only half of that. If we consumed the full 4,700 mg of potassium from our food, we would likely alkalize enough to preserve both muscle and bone.
The correction of acidosis may preserve muscle mass in those suffering medical conditions associated with muscle wasting such as diabetic ketosis, trauma, chronic obstructive lung disease, and kidney failure. (8)
At Alkaline for Life, we are proud to offer everyone the most comprehensive understanding of why and how to develop a life-supporting Alkaline Diet. We welcome you to watch our free webinar - The Alkaline Diet: Step by Step. We have also developed a simple at-home test that allows you to assess the degree to which you have successfully reduced your acid load using diet and alkalizing supplements.
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Did you know that heart disease and osteoporosis are closely linked — to such an extent that it’s been suggested that those with heart disease should be screened for osteoporosis and vice versa? According to emerging science, the two conditions are tied together by one major factor . . . inflammation.
So that’s why, for Heart Health Month, we're highlighting one simple blood test that’s capable of detecting runaway inflammation and its related antioxidant deficit — the C-reactive protein (CRP) test. In fact, some authorities suggest that the high-sensitivity CRP test could predict the risk of developing serious heart disease (and other chronic illnesses) years in advance. (1, 2)
C-reactive protein (CRP) is produced in the liver in response to inflammation; its job in the body is to attach itself to phosphocholine (a chemical produced by both microbes and cells that are dying) to “flag” the unwanted cells for the immune system to remove.
If there’s an actual infection or injury present, inflammation and the resulting high CRP aren’t such a bad thing — you want your immune system to be activated so it can find and eliminate bacteria or dead and injured tissue. But in heart disease and other chronic illnesses, the high level of CRP signals continual inflammation that doesn’t go away.
Data on the connection between inflammation and heart disease goes as far back as a 2004 Time Magazine cover story that alerted the public to the link. That was when elevated CRP was first understood for its role in the development of chronic inflammation. (3) High CRP was linked not only to heart disease, but also to diabetes, stroke, metabolic syndrome, osteoporosis, and many other serious, long-term illnesses.
Now that we know elevated CRP is a red flag for both your bones and your cardiovascular health, what can we do about it? Happily, we have several recommendations:
We encourage you to learn more about keeping your heart and bones healthy, including the amazing benefits that vitamin K2 offers.
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Here at Alkaline for Life we're often asked what to do to cleanse the body. Often people have the perception that detoxification is somehow “mysterious” or “complicated” even though there are many simple, effective techniques that have been used for thousands of years.
The foundation for any sound purification program is eating life-supporting whole foods and avoiding acid-forming ingredients like sugar, soda, caffeine, and food additives and preservatives. Identifying and eliminating those foods that you’re allergic or hypersensitive to can provide dramatic benefits, including better digestion, weight control, and decreased joint or muscle pain.
Chronic low-grade metabolic acidosis makes toxic metals more toxic. Alkalizing nutrients can help reduce the uptake of toxic metals and enhance their excretion.
Consume “super foods” high in available sulfur, including garlic, onions, ginger, eggs, broccoli, cauliflower, and Brussels sprouts. Such foods enhance production of glutathione, a key antioxidant. Also, high fiber foods help the body bind and excrete toxic metals. Set a goal to consume 30 g of fiber a day.
You can’t avoid toxins altogether, but there are some steps you can take to lessen your exposure. Drink pure spring or filtered water, breathe clean air, and avoid products contaminated by heavy metals (such as some seafood, and dental “silver” amalgams).
Microbes (probiotics) in the gut play important roles in protecting you from toxic metal absorption. For example, Lactobacillus microbes can sequester arsenic, lead, and cadmium from the environment. Eat fermented foods and take probiotics daily.
Drinking hot water helps support digestion and hydration, two key factors for a body cleanse. Try purifying herbal teas, veggie juices, and supplemental antioxidants. Many herbs are wonderful for detoxifying the blood and bowel. I often enjoy red clover tea, a well-recognized blood purifier, and a daily juice made of fresh carrots and green vegetables to support the liver.
It is worth noting that our skin is our largest and one of the most active organs in our body. Every minute old skin cells die and new ones are created. Using a vegetable fiber brush over the entire body removes dead cells and stimulates new cell growth. Brush your skin while standing on a cloth and you will notice just how many flakes of old skin are removed.
Exercising quickens breathing, promotes blood circulation, and increases sweat production — all factors that promote the release of toxins.
Just add 1/2 cup each of baking soda and Epsom salts to your bath water and soak. Try adding a few tablespoons of sesame oil if your skin feels extra dry. This mineral bath releases toxins from the skin and provides a relaxing environment.
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The following blog discusses the key nutrients that can increase brain power and care for our cognition.
With the increasing aging population across the world, preserving cognitive function is becoming a more relevant and important topic. [3] In the United States, the number of adults older than 65 is expected to increase to 71.5 million—or 20% of the U.S. population—by the year 2030. [4] Unfortunately, with an aging population will come higher rates of dementia. The harsh reality is that, currently, there are approximately 6.2 million Americans living with Alzheimer’s disease and this number is expected to grow to 12.7 million by 2050. [5]
One in nine people age 65 and older (11.3%) has Alzheimer's dementia [5]
Alzheimer’s disease is a condition that kills more people than breast cancer and prostate cancer combined. [5] We know that these statistics are hard to swallow. However, it’s important to be aware of the problem and to know that there are steps you can take to keep your mind sharp and show the world that age is just a number.
There are various factors that play a role in impeding peak brain function, including:
The following nutrients can help reduce oxidative stress and inflammation, increase oxygen to the brain, and detoxify heavy metals.
The anti-inflammatory omega-3 fatty acids are found in high concentrations in the brain. In fact, docosahexaenoic acid (DHA) makes up approximately 40% of the total poly-unsaturated fatty acids in the brain. [10, 11]
The most absorbable forms of omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA, have been found to potentially reduce the risk of dementia:
In general, cognitive decline and impairment have been found to be associated with lower levels of DHA and EPA in the blood [13], tissues [10], and brain. [14]
Despite the nutrient’s significance to brain health, we are not getting enough of it. Instead of consuming the 1:1-5 ratio of omega-3s to omega-6s that we are meant to, we are currently consuming a 1:20 ratio, leaving our bodies in an inflammatory state. This poorly balanced ratio is a result of our bodies being unable to product EPA and DHA.
Testing your omega-3 fats is now possible through a well-researched at-home blood spot test—the Omega-3 Index .This test not only detects omega-3 fats, but also omega-6 fats and the toxic trans fats.
Without magnesium, a key alkalizing mineral, the body cannot maintain a balanced pH. This can potentially lead to higher levels of oxidative stress and inflammation, two significant brain drains.
Additionally, because magnesium blocks the calcium channel in the N-methyl-d-aspartate (NMDA) receptor in the brain, insufficient amounts of magnesium can greatly impact brain function. If these channels are not appropriately blocked (i.e., if there is not enough magnesium), a response that creates oxidative stress and neuron death can occur. This type of response has been seen in patients with Alzheimer’s disease and Parkinson’s. [15]
Research studies show that serum magnesium levels are much lower in those with Alzheimer’s disease as compared to controls. [16] Magnesium deficiency has also been found within the hippocampus (memory control center) [17], cerebrospinal fluid, and in the brain in general in patients with Alzheimer’s disease. [18]
Not many people absorb magnesium from the supplements they use. A bioavailable form of magnesium can be used to amplify absorption.
B vitamins are needed for numerous life-sustaining roles in the body. In terms of their purpose in the brain, the B vitamins are involved in energy production, DNA/RNA formation and repair, and synthesizing multiple neurochemicals and signaling molecules. [19] B vitamins also regulate homocysteine levels. High levels of plasma homocysteine are associated with dementia, Alzheimer’s disease [20], and general cognitive decline. [21]
Two highly important B vitamins for brain function are vitamin B12 and choline.
Vitamin B12:
Choline (Vitamin B4):
Choline plays a direct part in the synthesis of acetylcholine, a key neurotransmitter in the brain that communicates to the hippocampus to store a memory. Acetylcholine deficiency has also been found in Alzheimer’s patients. [24] Additionally, choline likely plays a role in maintaining the structure of neurons, therefore indicating its importance in cognitive function. Choline also appears to affect the brain as follows:
If you take a multivitamin, make sure it has a complete, balanced array of B vitamins. As B12 is found in meat, for those consuming a mostly plant-based diet a more conscientious effort may be needed to make sure you’re getting enough vitamin B12.
Vitamin K is a key anti-inflammatory nutrient known for its beneficial effects on inflammation and oxidative stress in the body. However, it also appears to play a direct role in the brain. Vitamin K contributes to the formation of certain lipids that are highly present in the membranes of brain cells. These lipids are used to not only maintain the structure of the cells, but are responsible for cell interactions. Improper metabolism of these lipids is associated with neurodegeneration and Alzheimer's disease. [28]
Overall, vitamin K may be crucial to brain health, especially in its MK-7 form.
Yet another key nutrient that tackles oxidative stress and inflammation is the flavonoid, quercetin. Quercetin has also been found to have neuroprotective properties.
In-vivo studies suggest that quercetin supplementation may protect against damage from heavy metals and other neurotoxins, and reduce the risk of Alzheimer’s disease and other cognitive deficits. [30]
Quercetin is also found in coffee and may have more impressive neuroprotective properties than caffeine. [31]
The body only assimilates around 1% of most forms of quercetin. However, quercetin-dihydrate formula combined with pomegranate is highly absorbable.
The polyphenol, curcumin, has antioxidant and anti-inflammatory properties. [33]
In addition, it appears to have direct effects on cognitive function. For instance:
Moreover, curcumin may inhibit inappropriate protein accumulation associated with neurodegenerative diseases such as Alzheimer’s disease. [35] Curcumin has also been found to enhance the synthesis of the fatty acid, DHA. [36]
The potent antioxidant, vitamin C, is found in high concentrations in the brain in its ascorbate form. Because vitamin C is an antioxidant and neurodegenerative diseases are associated with elevated levels of oxidative stress, it has been suggested that this antioxidant may play a therapeutic role in diseases such as Alzheimer’s. [37]
Along with its antioxidant properties, vitamin C is also involved in neurotransmitter formation and release, regulates specific neurotransmission processes, and may reduce unnecessary neuronal death. [38] It also plays a part in the structure of neurons while also potentially reducing unnecessary neuronal death. [39]
Here are some findings of studies on vitamin C and cognitive function:
A urine test strip can be used to determine your vitamin C levels. The l-ascorbate form of vitamin C is the most bioavailable form.
Lastly, we have yet another well-known nutrient that appears to contribute to brain health — vitamin D. Vitamin D may help the growth of neurons as well as the formation of synapses in the hippocampus, our memory control center. [41]
If you would like to test your vitamin D levels, you can use the convenient, at-home blood spot test, Vitamin D At-Home Test Kit.
While the statistics may be disheartening, the research on tactics to potentially prevent Alzheimer’s disease and neurodegeneration is promising. Each day, we are learning more and more about the pathogenesis of this terrible disease and one day, we may be able to prevent it altogether. And remember, taking care of yourself means taking care of your brain!
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2. Weighted blanket - Many people find adding a weighted blanket to their sleep routine helps to reduce stress and anxiety. Weighted blankets use deep pressure stimulation which is thought to boost serotonin in the body and calm the central nervous system.
3. Wake Up Light Alarm Clock - Unlike the jarring sounds of a traditional alarm clock, these clocks are designed to wake you in a more natural way, using a combination of light and sound.
4. Sleep mist
Magnesium + tryptophan - the dynamic duo. Together these two nutrients work together to help you fall asleep and stay asleep!
2. Gua Sha Stone - This ancient practice now used for glowing skin also has holistic benefits, often used as part of acupuncture therapy. The stone can stimulate circulation of the soft tissue and increase blood flow to the targeted area.
3. Natural Deodorant - Ditch the toxic deodorant. Making the switch has never been easier with so many great options available.
Want to learn more about how collagen and silicon work together? Watch our recent TikTok!
2. One Year Subscription to Calm Meditation App - With options within the app for stress relief, improving sleep quality, improving focus and more, whatever your relaxation goals, the Calm app can help you reach them!
3. Acupressure Mat and/or Ear Seeds - While acupressure mats are growing in increased popularity, few have heard of ear seeds, tiny acupressure devices placed directly on the ear, used to stimulate pressure points.
1. Facial Cleansing Wipes and Dry Shampoo - We've all been there, you're running from the gym, to work, out to dinner with some friends. Keeping travel size dry shampoo and facial wipes in your purse or car can be a life-saver!
Most of us can agree that when the world throws challenges at us, we like to be prepared: physically, emotionally, mentally. What about internally? In today’s environment, our immune systems are constantly challenged by toxins, bacteria, and viruses. So how can we be better prepared? Here is a great primer on your amazing immune system and a few tips on how to boost your immunity.
Every day, we are exposed to millions of pathogens that enter our body through numerous pathways. (1) Immunity is our defenses against these pathogens and it is provided by our multifaceted immune system. The ultimate goal of the immune system is to minimize, or all-together prevent, infection by targeting toxins and pathogens (also called antigens). (2)
https://clinicalinfo.hiv.gov/en/glossary/immune-system
Parts of the immune system (3) include:
When the immune system cannot fight off invaders (despite the need to do so), infections can occur, and the immune system mounts a protective response attacking these invaders. Additionally, when undernourished and over-challenged, the immune system can become “hyperactive” without the presence of a pathological threat. This dysfunctional immune response is associated with allergic reactions and autoimmune diseases. In this case, the goal would be to nourish and support the immune system back to normal functioning. (4)
Here are a few ways to help prepare our immune system for battle:
One major function of the immune system is to repair damage in the body. Fortunately for us, the body repairs itself through deep, restful sleep. Sleeping for 7 to 8 hours is really essential. If you have trouble sleeping, check out our Restorative Sleep Bundle.
To learn more about the impact of magnesium and tryptophan on sleep, see our blogs Magnesium & Sleep and How Tryptophan Impacts Your Sleep.
Keep your immune cells at the ready with the Alkaline Diet. High intakes of fruits, vegetables, nuts, and seeds balance your tissue pH thus reducing inflammation and decreasing the need for repair. This can ultimately lessen the burden on your immune system.
To start your journey with alkalizing foods, see our Alkaline for Life® Diet Starter Kit. Unsure about the Alkaline Diet? Check out our blog What Is the Alkaline Diet?
Much of the damage to the body that the immune system needs to repair is caused by free radicals. Antioxidants can combat these unwelcome free radicals, further reducing damage within the body and giving our immune systems a much needed break. We suggest the following antioxidants to boost immunity:
Not only does being out in nature enhance immunity, but moving your body does, too. Try doing your favorite sport or exercise routine outdoors in nature!
One part of the immune system that we can optimize is the lymphatic system, known as our body's internal vacuum cleaner due to its role in removing waste. (5) This waste is created after blood plasma containing nutrients moves out of our capillaries and extra fluid containing waste is left behind and moves into our tissues.
The lymphatic system picks up this excess fluid (called lymph when it enters lymphatic vessels), brings it through our lymph nodes, which then cleanse the fluid using white blood cells, returning the clean lymph to the circulatory system. (6)
https://my.clevelandclinic.org/health/articles/21199-lymphatic-system
You can stimulate the lymphatic system through exercise and deep breathing. To stimulate lymph:
Here are two great videos from Dr. Brown on lymph and breathing: How to Boost Your Immunity and Breathing to Boost Immunity.
“Nothing holds more power than thoughts held in the mind”
~Deepak Chopra
What we think, we become, so it’s important to make sure we are checking our thought patterns regularly. Do you see yourself as growing healthier every day? Are you focusing on ways to be happier and healthier? If not, it’s time to start because what we think becomes our reality.
Our immune system is a powerful line of defense that keeps us happy and healthy. In order to keep our immunity going strong, it’s important to prepare it for the challenges it will face by getting good sleep, eating an alkalizing diet, making sure to get key antioxidants, getting outdoor exercise, stimulating the lymphatic system, and maintaining positive thoughts. Stay safe and stay healthy!
References:
Here are our science-backed sleep tips when counting sheep just isn't doing the trick.
A regular bedtime encourages consistent sleep cycles. Research has found that a strongly synchronized circadian rhythm not only helps with better sleep, but many other aspects of health, like weight control, immune function and digestion. (1)
Ionized Magnesium + L-tryptophan are our favorite dynamic duo. Magnesium is well known for its role in muscle relaxation, but it also regulates neurotransmitters in the brain, helping you to calm down. L-tryptophan (the sleep amino acid) acts as a precursor to serotonin, a mood-enhancing neurotransmitter that is responsible for regulating our sleep-wake cycle. Check out this incredible testimonial on the power of tryptophan. These two supplements together can help support longer, more restful sleep, as well as help you fall asleep faster.
Believe it or not, temperature plays a large role in the quality of your sleep. Most doctors will recommend sleeping in temperatures anywhere from 65-70 degrees Fahrenheit.
One study (2) showed aromatherapy to have a positive impact on increased quality of sleep and level of anxiety in ICU patients. So what are the scents we find most soothing before bed? Try lavender, chamomile or cedar wood.
These activities not only help save time the next morning, but they relieve a certain mental load, making next-day tasks less likely to keep you up tossing and turning.
Not only does this declutter the mind, but some studies suggest it may actually help you fall asleep faster. A 2018 study (3) found that journaling just before bed decreases distractions, overthinking and worry.
When used consistently, studies have shown that exposure to green light can help in resetting your circadian rhythm and regulating the control of our neuro hormone system. Dr. Russell Jaffe recommends sitting 4 to 6 feet from the face of a green light for 20 minutes, twice a day (ideally in the morning and again in the evening).
@a4lnutrition A strong ##sleeproutine is everything for beating ##insomnia. Here are our ##sleeptips when ##countingsheep just isn’t doing the trick 😴 ##bedtimeroutine ##cantsleepagain ##naturalsleepaid ##askadietician ##melatonin ##tryptophan ##sleepsupport ##TeamUSATryout
♬ SUN GOES DOWN - Andreas Roehrig
References:
If not, do so now! Vitamin D levels fluctuate throughout the year, generally rising in the summer months and dropping in the winter. Keep this in mind when you get your results. If you have marginal levels at the end of summer, for example, this is a warning sign that your levels may plummet in winter without proper supplementation. You may not realize that even people who get adequate sunlight may become vitamin D deficient; that’s because vitamin D absorption and utilization differ, sometimes dramatically, from person to person.
While a blood level of 40 ng/mL is acceptable, a more optimal blood level of vitamin D is 50 to 60 ng/mL as measured by the 25(OH)D blood test. On average, vitamin D levels are expected to increase 10 ng/mL for every additional 1000 IU of vitamin D. That’s why it’s crucial to get vitamin D testing to identify where you are starting — and retest a few weeks later to see if the amount you use is having an impact.
On average we can use about 3,000 to 4,000 IU of vitamin D per day and taking this amount during winter months generally provides for at least a minimal protective level (which is around 32 ng/mL). However, many individuals need more than this, and there are a few who absorb vitamin D better and might be able to get by on 1,000 or 2,000 IU per day.
Winter is a “vitamin D desert” up here in the northern latitudes, and unless you head south - below Atlanta to be exact - you will need to take vitamin D supplements to maintain an optimal blood level of vitamin D throughout the winter.
Assuring that you and your family have adequate vitamin D levels is the simplest thing you can to do prevent disease and enhance health. Even winter colds and flu are much less common among those with adequate vitamin D on board! You can test your levels from the comfort of home with our kit.
A frequent question we get is whether vitamin D should be taken together with vitamin K to avoid high blood calcium levels. Watch this short video from Dr. Brown for more information!
It is always wise to consult with your healthcare professional to determine your specific supplementation program. Individuals with special health concerns and those with disorders such as kidney failure, a history of kidney stones, high blood calcium, hyperparathyroidism, sarcoidosis, oat cell carcinoma, non-Hodgkin’s lymphoma, or leukemia should not use vitamin D supplements unless under clear guidance of their physician.
]]>With about 26% of the adult population sitting for more than eight hours a day the risks of physical inactivity taking a toll on your body are real. If you’re looking for extra motivation [...]
]]>With about 26% of the adult population sitting for more than eight hours a day, the risks of physical inactivity taking a toll on your body are real.
If you’re looking for extra motivation to get up and get moving, there’s a powerful study documenting how physical inactivity for 8 hours a day can take years off your life.
The increased risk of early death adds to what we know about the harm of inactivity — which also includes increased risk of diabetes, cancer, heart disease, and obesity.
Researchers analyzed data from 16 different studies world-wide involving more than 1,000,000 people, most of whom were over 45. Study subjects were classified into activity levels of less than 5 minutes a day for the least active to 60 to 75 minutes for the most active.
The greatest risk was for people who both sat for long periods of time and were physically inactive. One interesting point was that people who sat for 4 hours and got no exercise each day were worse off than people who sat for 8 hours but got an hour or more of exercise daily.
And watching TV makes it worse. Sitting watching TV for more than 3 hours per day was associated with increased risk of death in all activity groups except the most active. And at more than 5 hours per day of TV, it didn’t matter how much you exercised, risk of death was increased.
Micro daily movements, also known as "micro-movements" or "micro-activities," refer to small, incremental physical actions you can integrate into your daily routine to reduce sedentary behavior and stay active. These tiny movements may not seem significant on their own, but when accumulated throughout the day, they can contribute to improved overall health and well-being. Here are some examples:
1. Desk Exercises: While sitting at your desk, perform subtle exercises like ankle circles, leg lifts, or seated twists to engage your muscles.
2. Fidgeting: Embrace fidgeting, like tapping your feet or fingers, which burns extra calories and keeps your muscles active.
3. Standing Breaks: If you have a desk job, make it a habit to stand up every 30 minutes or so. Stretch, take a few steps, or do some standing calf raises.
4. Calf Raises: While waiting in line or for your coffee to brew, do calf raises by lifting your heels off the ground repeatedly.
5. Deep Breathing Exercises- Engage your core muscles and improve posture by practicing deep breathing exercises. Inhale deeply, expand your chest, and exhale slowly.
6. Stair Climbing: Whenever you encounter stairs, take them instead of an elevator or escalator. Even a single flight of stairs can provide a quick burst of activity.
7. Kitchen Workouts: While cooking or waiting for water to boil, do kitchen counter push-ups or leg lifts to engage your muscles.
8. Hand and Wrist Exercises: Stretch and flex your wrists and fingers, especially if you spend a lot of time typing or using handheld devices.
9. Balancing Exercises: Try balancing on one foot while brushing your teeth or waiting for your morning coffee to brew.
10. Mini Workouts: Sneak in mini workouts throughout the day. For instance, do a quick set of squats or lunges while waiting for a meeting to start.
11. Walking Meetings: Instead of sitting in a conference room, suggest a walking meeting where you and your colleagues discuss business matters while taking a stroll.
12. Phone Calls on the Move: Make phone calls while walking around your office or outside rather than sitting at your desk.
13. Doodling and Stretching: If you find yourself doodling or taking notes during a meeting, use it as an opportunity to stretch and engage different muscle groups.
14. Pace While Reading: If you enjoy reading, pace back and forth while doing so to stay active.
15. Use a Balance Ball Chair: Consider using a balance ball chair instead of a traditional chair at your desk. This promotes subtle core engagement and better posture.
16. Play with Pets: Spend some time playing with your pets, whether it's chasing them around the yard or engaging in a game of fetch.
17. Toe Tapping: Tap your toes or move your legs while seated to keep your lower body active.
18. Gardening: If you have a garden, tend to it daily by weeding, planting, or watering. These activities involve constant bending and stretching.
19. Take the Long Route: Opt for longer walking routes, whether it's to the restroom, water cooler, or your car.
20. Active TV Watching: During TV commercials, use that time for quick exercises like planks, wall sits, or jumping jacks.
Incorporating these micro daily movements into your routine can help combat the negative effects of prolonged sitting and promote a more active and healthy lifestyle.
Our skeleton is a “maternal giver,” always ready to sacrifice itself for the higher survival needs of the whole. For example, if blood calcium drops to a threateningly low level, the skeleton immediately breaks itself down infusing a life-sustaining level of calcium into the blood. If blood pH takes even a slightly acidic tilt, again bone willingly sacrifices its alkalizing mineral compounds to reestablish the obligatory blood pH balance. Now scientists have discovered a new fascinating and unexpected way bone protects the whole-body system—the role that our skeleton plays when we face danger. Here’s the hot-breaking scientific story and what it might suggest for how our bones are weakened by stress.
For more than two decades, researchers at Columbia University have studied the bone protein known as “osteocalcin.” Osteocalcin is the bone-produced protein responsible for the formation of new bone. Osteocalcin forms new bone, but it also leaves bone to play many other roles well beyond its skeletal role—the most recently discovered of which is the role of osteocalcin in our response to stress. In short, scientists now report that our bones guarantee that we have the get up and go to either “fight or flee” when faced with life-threatening danger. (1)
Few, if any, researchers expected bone to play a role in our stress response, but this new finding makes sense. Just as nature provided humans with two eyes, two sets of lungs, two kidneys, two sets of hands, etc., nature also provided for a bone-centered backup response to life-threatening danger. Our skeleton, we now know, serves along with the adrenals to guarantee a robust flight or fight survival response. In fact, this new research found that bone response to danger occurs before the adrenal hormones have time to kick in and it will occur even if the adrenals are removed or non-functional. (1)
It's obvious that the body has only a finite pool of resources and energy available for its use. On a minute-by-minute basis, the body decides where to invest these resources. Noting that so many individuals with osteoporosis are anxious, it was speculated that the body might be spending its energy on this fear response rather than building bone.
Now we know that this is a real possibility. Activated osteocalcin is produced by the bone-building osteoblast cells. These cells can only produce so much osteocalcin, and it is suspected that the expenditure of osteocalcin on the fear response will limit the osteocalcin available for building new bone.
While there is not likely to be a problem if our bone-building osteocalcin is called upon once in awhile, when stress is all too often long-term and chronic as in today's fast-paced society, bone is likely to suffer.
Reference:
We’ve recently seen a positive new twist on the heart-health benefits of vitamin K. For the first time, researchers found that low serum levels of vitamin K1 (phylloquinone) were significantly associated with the progression of coronary artery calcium in people taking anti-hypertension medication. (1)
While the study above looked at K1 (the vitamin K from plants), vitamin K2 as MK7 (menaquinone) also plays an important role in keeping calcium out of the arteries to help prevent heart issues. In fact, vitamin K2 (produced by bacteria) is more bioavailable, longer lasting, and provides greater support for both bone and cardiovascular health than does plant-based K1. Here’s just some of what we know about the more potent K2:
These studies and more are proving the many health benefits of getting enough vitamin K. To make sure you’re getting plenty of both vitamins K1 and K2 as MK-7, try to eat more of foods high in each.
References:
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It's hard to believe vitamin K2 as MK-7 (menaquinone-7) doesn’t get as much attention as calcium, magnesium or vitamin D, especially when you realize its power for building bone strength, helping to [...]
]]>It's hard to believe vitamin K2 as MK-7 (menaquinone-7) doesn’t get as much attention as calcium, magnesium, or vitamin D, especially when you realize its power for building bone strength, helping to prevent osteoporosis, protecting the heart, and even reducing overall mortality.
Noted vitamin K expert Dr. Cees Vermeer recently led a study that showed long-term use of vitamin K2 in the form of MK-7 has a positive impact on heart health. Vitamin K helped reduce the amount of stiffening of the artery walls related to aging, as well as improving vascular elasticity. The study monitored 244 healthy post-menopausal women for three years.
In a recent diet analysis of 7,216 participants, dietary intake of vitamin K was inversely associated with mortality risk. Those who increased their vitamin K1 and K2 dietary intakes over the nearly five year follow-up period had a 43% and 45% reduced risk of overall mortality compared to those whose intakes were unchanged or reduced. Those with increased vitamin K2 intakes during follow-up had a 59% lower risk of death from cancer.
So you see why it’s important not to overlook vitamin K2 as MK-7 in your diet!
Would you believe that there is no actual recommended daily allowance (RDA) for vitamin K2? Unfortunately, the average U.S. intake is only 9-12 mcg, if any at all! For most people, I recommend a therapeutic dose of 90-200 mcg of vitamin K as MK-7 on a daily basis.
Important note: The only exception is for those on the blood thinner Coumadin because supplementing with vitamin K will reduce the effectiveness of Coumadin.
References:
Huang ZB, Wan SL, Lu YJ, Ning L, Liu C, Fan SW. Does vitamin K2 play a role in the prevention and treatment of osteoporosis for postmenopausal women: a meta-analysis of randomized controlled trials. Osteoporos Int. 2014 Dec 17. http://www.ncbi.nlm.nih.gov/pubmed/25516361 (accessed 04-29-2015)
Knapen MH, Braam LA, Drummen NE, Bekers O, Hoeks AP, Vermeer C. Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women: double-blind randomised clinical trial. Thromb Haemost. 2015, Feb. 19 (Epub ahead of print) http://www.ncbi.nlm.nih.gov/pubmed/25694037 (accessed 4-29-2015)
Martí Juanola-Falgarona et al. Dietary Intake of Vitamin K Is Inversely Associated with Mortality Risk. J Nutr
2014;144(5):743-750. http://jn.nutrition.org/content/early/2014/03/19/jn.113.187740 (accessed 04-29-2015)
While we think of bone as hard, inflexible, static, and even dry tissue, bone is really flexible, living tissue. It is these qualities that give bone its strength and these qualities derive from the collagen in bone.
Bone collagen is the living protein matrix laid down by bone-building osteoblast cells. Collagen forms a living web-like protein matrix. This living collagen provides the scaffolding for bone formation, eventually becoming mineralized to make bones strong and appear to be hard. When we lose bone mass we lose not only the mineral component of bone, but also the living protein collagen component.
The amino acid strings are intertwined, or woven together, to form fibrous “ropes.” These "ropes" provide flexible, living, structural support for many tissues in the body. In bone the collagen becomes highly mineralized and very tough, yet it retains a basic flexibility, giving strength to bone. Just as with our skin structure, resilience and flexibility of bone is dependent on healthy collagen.
To maintain its fully functional structure, bone collagen must undergo continual repair and renewal. Thus, the nourishment and protection of bone collagen is essential for maintaining life-long bone strength. Glycine, proline, and other essential amino acids are required in abundant amounts as are minerals like zinc and copper. Like other tissue, collagen is subject to oxidative damage, requiring a high level of antioxidants to protect it.
Hydrolyzed collagen supplements provide the body with glycine, proline, and other amino acids to be used as substrate for building and repairing existing collagen. If taken in a highly absorbable form, these collagen peptides (short chains of amino acids) can be absorbed intact providing the organic substrate for new bone collagen formation. Oral supplementation has been found to both stimulate osteoblastic new bone formation and reduce osteoclastic bone breakdown in selected studies. Several studies suggest collagen supplementation also enhances calcium absorption while displaying anti-inflammatory and antioxidant capacities.
By favorably tilting bone metabolism towards bone formation over bone breakdown, collagen supplementation helps to reduce bone loss.
Our Marine Collagen is an abundant source of the Type I & Type II collagen that promotes:
The alkaline diet is an ancient, yet novel, approach to nourishment. Life-supporting in the most profound sense, the Alkaline for Life® diet is composed of fresh, whole foods combined in a way that promotes optimum biochemical functioning through pH balance.
This is a unique approach to eating that provides the body with what it needs to maintain a favorable pH level. This means that the Alkaline for Life® diet provides sufficient alkalizing mineral compounds to buffer the acids we produce daily through the metabolism of proteins, grains, processed foods, alcohol, sugar, and other acid-forming foods.The Alkaline for Life® diet is moderate in:
The Alkaline for Life® diet more strictly limits:
The goal is internal pH balance. The idea is to consume enough alkaline-forming foods to create a slightly alkaline state in our bodies—just as our ancestors did. That doesn't mean you will never consume acid-forming foods. But it does mean tilting the scale in favor of alkaline-forming foods. For example, protein is very acid forming, but it is only protein taken in excess of our basic requirements that adds to an acid load. We all need at least 50 to 60 grams of protein per day, which is an amount our body can handle without creating troublesome excess free acid. Another example concerns grains, processed foods, sugars, and alcohol. While some folks may choose to strictly limit these, it is not necessary. The key is moderation and balance. If you have enough alkalizing reserves in your body, you can consume varying amounts of these foods and still maintain a life-supporting, slightly alkaline pH.
When we metabolize foods in our body, they are broken down and transformed, and some leave an acid residue. This means that their metabolism resulted in the production of free hydrogen ions (H+).
This free H+, or acid, must be buffered or neutralized by alkalizing compounds in order to maintain the obligatory pH biochemical balance necessary for life.
Most notably, the metabolism of excess protein leaves an acid residue within the body. This can be seen as our own internal “acid rain” similar to the environmental acid rain created by the CO2 and sulfuric acid byproducts of the burning of fossil fuels.
In addition to protein, many other common foods are also acid forming, such as grains, cheeses, beans and peas, alcohol, and many sugars. These also contribute free hydrogen or acid when metabolized.
Alkaline-forming foods are those which, when utilized by the body, end up contributing bicarbonate. Ultimately metabolic pH depends on the balance of bicarbonate and free hydrogen in the body. Foods that end up contributing bicarbonate are generally plant foods high in potassium, often in the form of potassium citrate. Potassium citrate when processed within the body results in the production of bicarbonate.
The alkalizing foods include most, but not all, vegetables, fruits, nuts, seeds, lentils, pulses, herbs, and spices.
The Acid-Alkaline Food Guide provides further details on how and why diet impacts pH balance.
The Alkaline for Life® Diet Starter Kit provides complete details and materials for testing your pH and developing pH balance. (It includes a copy of The Acid-Alkaline Food Guide.)
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Today we have almost exactly the same genetic machinery and the same physiological requirements as early humans. However, how we nourish ourselves is dramatically different. This nutritional discord between our evolutionary diet and today’s eating patterns bears great consequences for our health and contributes to the rise of chronic, degenerative diseases.
Nearly all of the last 2 to 3 million years of human evolution occurred in what is known as the Paleolithic or “Old Stone Age,” a time of widespread use of stone tools and other hand-made implements for successful hunting and gathering. The Paleolithic period covered millions of years with diverse environments, climates, and varied nutrient sources. Nonetheless, anthropologists have been able to reconstruct an “average” Late Paleolithic eating pattern.
Our Paleo ancestors’ diet was rich in vitamins and minerals, especially potassium. For most nutrients, vitamin and mineral intake was 2-8x higher than today’s diet, except for sodium, which was 5 times lower. Fat intake was about 2/3 of ours today, and our current diet has reversed this to a much higher ratio of Omega-6 fats to Omega-3s, containing a large amount of unhealthy processed oils and tans fats.
Refined sugar intake was almost zero, with natural fruit sugars or honey as the only source of sweet. Today we average 20 teaspoons of added sugars a day, about 15% of total caloric intake, including 10% of our calories from fructose. Dairy beyond infancy was nonexistent and carbohydrates were from whole, unprocessed, wild foods, not grains.
Paleo diets were largely alkaline forming due to the high potassium intake from vegetables, fruits, nuts, and seeds. On the other end of the scale, contemporary Westernized diets are low in vegetables and fruits yielding a daily excess of acid.
While the Paleo diet was nutrient dense, our diet today is nutrient depleted.
Today the average American consumes about 32% of his or her calories from nutrient-stripped refined grains, 15% from added sugars, 30% from fats (largely refined), and often another 7% in alcohol, leaving only about 15% of one’s caloric intake for nutrient-dense foods.
When we compare the average Paleolithic nutrient intake with that of contemporary societies, we find that basically the same human body is now being asked to run on a very “low octane” fuel. The impact of this nutritional downgrade can be seen in the degeneration of the human skeleton as well as in the rise of today’s other degenerative diseases.
Most of us are not going back to eating grubs, gnawing on bone marrow, or savoring seemingly endless types of wild plant roots. Yet there are many changes most of us could easily make to give our physiology more of the nutrition our bodies evolved to thrive on. Here are 10 things you can do to “Paleo-Up” your eating patterns in order to build health and reduce your risk of today’s degenerative diseases.
With the move to a more plant-centered diet your fiber intake will reach at least the current USDA recommendation of 21 to 38 grams a day. While still a far cry from the Paleo fiber intake of 100 to 150 grams, you are moving in the right direction.
These include vegetables, fruits, beans, nuts, and seeds. Strive for a minimum of 10 one-half cup servings a day of these foods to reach or exceed the current recommendation of 4,700 mg potassium/day (which is still less than half the intake of our Paleo ancestors).
Reduce from our average 4,000 mg/day to the recommended 1,500 mg/day or less (unless you have low blood pressure). This can be accomplished by cutting back on processed foods which contain high amounts of sodium. Our Paleo ancestors consumed less than 800 mg sodium/day, so our kidneys were designed to conserve sodium.
Limit your intake of breads, pastas, and other acid-forming, denatured flour products.
Consume a minimum of 1.0 gram per every 2.2 lb. of body weight (a 135-lb. person would consume 61 grams protein). The acidifying effect of any excess protein will be balanced off by the alkalizing effect of vegetable foods high in potassium.
Sources of omega-3 fats include coldwater fish, grassfed beef, walnuts, flaxseeds, and Omega-3 supplements. Eliminate processed trans fats (hydrogenated vegetable oil) altogether, and favor high quality oils like olive and coconut oils.
Consume much less than the current 15 to 20% of your calories from sugar. Favor small amounts of natural sweeteners. Eliminate all sugared drinks, including fruit juices.
If used at all, try not to exceed 1 or perhaps 2 servings a day.
Nutrient supplements can help fill the nutrient gaps in your diet and ensure adequate nutrient intake.
For Further Reading:
CDC (Centers for Disease Control and Prevention). National Health and Nutrition Examination Survey NHANES 2003-2004, Atlanta, Georgia.
Cordain, L., et al. 2005. Origins and evolution of the Western diet: Health implications for the 21st century. American Journal of Clinical Nutrition 81:341–354.
Eaton, S. B., and M. Konner. 1985. Paleolithic nutrition: a consideration of its nature and current implications. New England Journal of Medicine 312:283–289.
Eaton, S. B., and D. A. Nelson. 1991. Calcium in evolutionary perspective. American Journal of Clinical Nutrition 54:281S–287S.
Eaton, S. B., and S. B. Eaton III. 2000. Paleolithic vs. modern diets—selected pathophysiological implications. European Journal of Nutrition 39:67–70.
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In order to help buffer excess acid buildup, it may become necessary for the body to draw upon its alkali mineral stores. The bones, of course, represent the body’s largest storehouse of mineral reserves, but mineral stores can also be found in the teeth and various organs. Although occasional periods of mineral withdrawal from bones, teeth, and organs usually do not cause health problems, consistent mineral withdrawal, or demineralization—especially of calcium, magnesium, and potassium—can lead to serious disorders.
One of the most common of these problems is osteoporosis, a condition of extreme bone fragility and increased low-trauma fracture risk. In fact, at this writing, some 10 million Americans over the age of 50 have osteoporosis, and an additional 34 million are at risk because of their low bone mass.
There is a clear link between osteoporosis and chronic low-grade metabolic acidosis. Around the world, the incidence of osteoporotic fractures varies by at least 30-fold, with low-trauma fractures—the hallmark of osteoporosis—being rare in cultures that follow diets and lifestyle patterns conducive to proper acid-alkaline balance. A variety of population-based studies now documents the association between a high intake of alkaline-forming foodstuffs (mainly vegetables and fruits) and bone health. The beneficial effect of vegetable and fruit intake on bone mass is evident not only in premenopausal, perimenopausal, and postmenopausal women—those at greatest risk of osteoporosis—but also in growing girls and men.
Furthermore, a large cross-cultural survey (1) indicated that those countries with the lowest incidence of hip fracture also have the lowest consumption of acid-producing animal protein, and, usually, a consumption of vegetable protein that exceeds their intake of animal products. Of course, the diets enjoyed by these cultures are very different from the typical Western diet, which is high in acid-forming animal proteins, and low in alkaline-forming, pH-balancing foods.
Unfortunately, chronic bone mineral loss also contributes to other bone-related conditions, including rheumatism, osteoarthritis, and degeneration of the disks of the spine. Spinal degeneration, in turn, can result in other problems, such as chronic back pain and sciatica.
Moreover, the long-term loss of minerals can diminish the health of teeth, making them more brittle, more sensitive to hot and cold foods, more prone to cavities, and more susceptible to chipping—problems that are common in Western countries, but rare in cultures with diets that promote acid-alkaline balance.
Chronic mineral loss can also affect the skin and nails. Lack of minerals often leads to dry skin that itches, cracks easily, and shows signs of premature aging. Mineral loss can also lead to brittle fingernails and toenails that are prone to cracking and splitting. Other conditions commonly associated with chronic mineral loss include thinning hair and bleeding or overly sensitive gums.
Reference: