Hearing Loss and Dementia

 

A large study showed that hearing loss in mid-life was more strongly linked to cognitive decline and dementia that obesity or high blood pressure!     The researchers all learned that of all the modifiable risk factors for dementia – hearing loss management came out as the most effective in preventing dementia cases.

This research showed that almost one out of ten cases of dementia could be prevented by hearing aids!

Hearing Loss and the Brain

Exactly how hearing loss impacts the brain is not known, but researchers have speculated that memory may be impacted by hearing loss because the brain needs to direct more mental activity towards hearing and away from memory.

Hearing Aids Can Delay Dementia

Another study showed that hearing aids could delay the onset of dementia by several years through use of hearing aids.   Hearing aids also are also proven to improve quality of life and reduce depression.   

Natural Methods for Dealing with Seasonal Allergies

 

Season allergies to pollen and mold seem to get more and more prevalent each year with progressively more severe symptoms in sufferers.    Treating allergies with nutrition and nutrition supplements can have big advantages over using medications.    

Allergy medication most commonly comes in the form of Antihistamines, and there are some big problems with long-term use of these medications.     It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions.   In fact, antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease.

What are Allergies Anyway?

Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, dust mites, animal danders, feathers, along with many others.  

Allergies may also develop when an otherwise innocent substance has significant contact with an already inflamed surface (known as sensitization).  For example, when sick with a respiratory illness, respiratory surfaces are already inflamed and substances present at this time may be “remembered” as being foreign.  This can also occur with chemical substances known as “haptons” which are combinations of self and non-self which can lead the immune system to attack the self.  

Since there are multiple pro-inflammatory substances involved with allergies it is rare to obtain adequate control with single products/medications.  The most potent chemical mediators in allergies and asthma are leukotrienes.  Some leukotrienes are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy.  

Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes.    For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrienes in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relive pain.  So long term they can create a much more severe problem.

Asthma is linked to allergies and can be a severe and life threatening condition.   Do NOT try to self-treat Asthma – see a physician!

Strategies for Allergies

Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible.   Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.

Change your diet to reduce inflammation.    Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.

Boost your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, Brussel Sprouts, etc.   These plant foods contain polyphenols which are potent antioxidants and help to reduce inflammation and allergies without side effects.

Increase your intake of Omega 3 Fatty Acids from cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil.    Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits.   The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin.   In this case the combination can be dangerous! 

Nutritional Supplements for Allergies

There are several highly effective nutrition supplements for allergies including some key herbs.

Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot.     A Tablespoon a day is as much as you need.   Many people swear by this simple and safe remedy!

Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!

Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.

Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions.   To treat allergies taking supplemental quercetin is the way to go.   However standard quercetin supplements are not very bioavailable, but there are two new forms of quercetin which are highly bioavailable (10 - 50 times more!).     This includes Bioactive Quercetin EMIQ by Natural Factors and Quercetin Lipomicel Matrix by Natural Factors (both are easy to find on Amazon).

These forms of quercetin really work and not just for allergies - quercetin is proven to prevent and mitigate just about every virus out there - in fact it is in clinical trials for prevention and treatment of Covid right now!      It helps prevent virus's from entering the cell and replicating and also acts as a zinc ionophore meaning it helps shuttle zinc into cells where zinc can help defeat viruses.     At the first sign of symptoms double or triple the dose for allergies - it works for colds and flu as well.

To get a sense of just how powerful quercetin can be for prevention and mitigation of viral illness check out these previous blogpost:  http://workoutanytime.blogspot.com/2020/04/quercetin-for-allergies-and-inhibition.html 

Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes!    To get the benefits you must take 5-loxin which is a specific extract.   Note that in some individuals 5-loxin can cause or exacerbate heart burn so it is not for everyone, but when it works it can be highly effective!

Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects.   You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA.  High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few.   This product can also help many migraine sufferers and is a well-researched, proven treatment. 

NAC – N-Acetyl Cysteine - helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!

You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.

As always those on any type of blood thinning medication need to avoid most supplements because many plant chemicals thin the blood slightly as does omega 3 fatty acids.    Combined with blood thinning medication this can cause a serious problem.   It is always best to check with your physician look up drug nutrient interactions for any medications you are taking to avoid the small chance of issues with a nutrition supplement.

Working Out on an Empty Stomach – Good or Bad?

 

It is a longstanding debate: Is it better or worse to work out on an empty stomach?

To answer this lets start by looking at some cherished myths regarding eating and exercise.

Contrary to popular belief, research suggests that eating many small meals throughout the day does NOT speed up the metabolism, and skipping a meal will not make you fat.   In addition, breakfast is NOT magic!   You do NOT have to eat breakfast to be healthy, have high energy levels or be successful working out!  That does NOT mean it is bad to eat breakfast or eat frequent meals!

In fact, skipping a meal or two, also known as “intermittent fasting” can be beneficial in lowering insulin and increasing fat burning.

At the end of day if you remember nothing else remember this – calories DO count!   Your weight (and to some extent your health) does in fact depend on not overeating calories relative to what you burn.   There are MANY strategies for doing this and the most important thing is to develop a lifestyle that you can stick with that provides adequate quantities of calories (without overeating) along with adequate protein, fat, and carbohydrates and micronutrients.

  Optimizing Hormones (Fast)

As alluded to before, fasting triggers a cascade of hormonal changes in the body that can assist in mobilizing fat along with two key benefits:

1. Improved insulin sensitivity. The body releases insulin (a hormone) when you eat to allow nutrients to enter our cells and without it you are not long for this world!   Part of this action includes taking sugars out of your bloodstream and directing them to the liver, muscles, and fat cells to be used as energy later. The trouble is that eating too much and too often can make us more resistant to insulin’s effects (particularly if your diet is high in carbohydrates that have little or no fiber!).  Insulin insensitivity is the hallmark of type 2 diabetes, ups the risk of heart disease and cancer, it also makes it harder to burn bodyfat.  For many people eating less frequently (i.e. fasting more regularly) can assist this issue, because it results in the body releasing insulin less often, so we become more sensitive to it.   Increased insulin sensitivity makes it easier to lose fat!

2. The second benefit to fasting is that it dramatically promotes growth hormone (GH) release, which helps the body make new muscle tissue, burn fat, and improve bone quality, physical function, and longevity.  Along with regular weight training and proper sleep, fasting is one of the best ways to increase the body’s GH.  For example, one study showed that 24 hours without food increases a male’s GH production by 2,000 percent and 1,300 percent in women. 

The other big hormone associated with muscle building is testosterone. Testosterone helps increase muscle mass and reduce body fat while also improving energy, boosting libido, and even combating depression and heart problems—in both men and women.

Fasting by itself does not have any effect on testosterone.  However, there is an easy way to produce large amounts of testosterone and growth hormone which creates an optimal environment for building muscle and burning fat: exercising on an empty stomach!

 A Quick Way to Improve Performance

Intense exercise using a lot of muscle (such as compound lifts like squats, deadlifts, cleans, pull-ups, rows, etc.) can help increase in testosterone—which is why it can make sense to combine exercise and fasting. Several studies have found that that training in a fasted state is a terrific way to build muscle, burn fat and increase insulin sensitivity.  It also makes the body absorb the post-workout meal or shake more efficiently!

More of the calories you eat go to the muscles with less being stored as body fat. Exercising on an empty stomach has been shown to be excellent for fat loss, and it has even been shown that people who train while fasted progressively increase their fat burning ability at higher levels of exercise intensity (due to an increase in fat burning enzymes at the cellular level!)

There are also potential benefits for endurance sports since running, cycling, or swimming on an empty stomach makes the body better at using fat as a fuel during exercise.   By get used to doing workouts in a fasted state and then eating before races you can supercharge your endurance by maximizing fat burning AND providing maximal glycogen storage in muscles for the best of both worlds! When the body learns to exert itself without any food, it gets better at performing when it does have fuel in the tank.

There are also some studies showing decreased performance from fasting exercise.  However, many of these studies are of Ramadan fasts, which do not allow the consumption of fluids.

Even so there are many people who do eat before exercise to provide energy during the workout.    Part of this contradiction is explained by separating short workouts for the average person vs long, hard workouts done a regular basis.   For the former exercising in a fasted state is not a problem while for the latter eating before working out can be critical.  Certainly, exercising in a fasted state is NOT for everyone – nor is it required to great good results from a workout program!

  How to get the most from Exercise while Fasting!

 First - you can consume more than just water. If you are okay with   caffeine  a coffee or tea with nothing but possibly a little half and half can   improve results by boosting fat burning even more!

 Second – the obvious time for your workout is first thing in the morning!   If   you eat early say 5:30 – 6pm and then go to bed and wake up and go workout   you are on a natural fast.

 Third – plan on eating after your workout insuring you consume protein, a     little fat, and plenty of carbs to maximize muscle building.

 Fourth - eat as many meals as you would like during your eating   window.  Note: We didn't say as many calories as you like.  But it’s not     necessary to eat many meals throughout the day.

Despite some long-held myths about the body only being able to absorb a certain amount of protein at a time, we are completely capable of digesting the day's intake in one big meal (of course, this does not mean that you need to!). Studies have shown that doing so results in no strength or muscle loss, and some have even shown that concentrating food intake into one or two meals each day can be a better way to build lean muscle mass.  

A lot of protein just takes longer to digest and be utilized, but it still does get absorbed. So, if you hate breakfast it is NOT the end of the world to skip it as is so commonly believed!  Adjust when you eat so that it allows you to best control your food intake on a long term basis.

  In Summary

Changing eating habits by skipping a meal or two can be profoundly difficult for some people and is NOT advisable for anyone who has had an issue with eating disorders such as Anorexia!

Exercising while fasting is not for everybody, and if it is not for you no need to do it.  However just because bodybuilders eat meals every 3 – 4 hours does not mean that this meal frequency or fasting during exercise does not have benefits for some people – because it does!

Kettlebell/Dumbbell Death March

 

This exercise is as hard (and effective) as it sounds!  It is essentially a combination of a walking lunge and a Single Leg Romanian Deadlift.

To execute:

1.     Grab a pair of kettlebells or dumbbells – one in each hand.   Go down 5lbs from what you normally use for lunges – this one is a lot tougher!

2.     Start to do a standard walking lunge by stepping forward onto one leg with arms at your sides, but instead of going all the way down hinge forward at the hips keeping the back straight and touch the kettlebells/dumbbells to the ground on each side (if you cannot keep your back straight then do NOT go as low).  Return to an erect position.

3.     Then step all the way through so the other leg is forward and repeat the hip hinge.

4.     Try doing 20 – 40 yards of this movement – by about 10 – 15 yards your will start to see why it is called the death march!

To get a sense of what this looks like watch this short video from Testosterone Nation:  https://youtu.be/sEIQYkMPXZA

B-Vitamins Slow Brain Shrinkage

As we age our brains tend to shrink known as brain atrophy.     This brain shrinkage is linked to declining brain function and impacts memory and concentration.   Over time, lifestyle factors like alcohol intake, smoking, lack of exercise, and poor sleep habits can greatly accelerate this process.

Another factor involved in this process has to do with Homocysteine.   Homocysteine is a common amino acid, and high levels are linked to heart disease, brain atrophy and damage to blood vessels.   

This is where B-Vitamins come into play in a big way.     Key B Vitamins including B-12,  B-6, and folic acid can reduce homocysteine and come with other side benefits.      It is best to take the entire B-Complex – not just isolated B-Vitamins because there is synergy between the different B Vitamins.  

A study involving 168 (85 in active treatment group and 83 in the placebo group) showed the consumption B-Vitamin complex resulted in a 53% lower rate of brain atrophy in the treatment group compared to the placebo group!   To get a sense of this visually check out this link that shows typical brain scans pre and post study showing the difference in brain atrophy between the two groups:  https://www.elysiumhealth.com/en-us/matter/oxford-study

The B-Vitamin supplement used include B-6, Folic Acid, and B-12 along with a proprietary Omega-3 fatty acidd complex and Bilberry Extract and is sold at “Matter”.

Bioavailable B-Vitamins

The most bioavailable forms of B-Vitamins are important for many people because many people do not convert common forms of B-Vitamins to their active form.     An example is folic acid – a significant number of people have a genetic mutation that significantly inhibits their ability to convert folic acid to its active form called Methyl Folate for short.     This type of genetic mutation is linked to depression, anxiety, colon cancer, leukemia, chronic pain and fatigue and blood clots, stroke and heart attacks!   

The great news is that science has developed activated forms of B-Vitamin Supplements that bypass the inability to convert to active forms.    Good products include: 

Swanson Ultra Activated B-Complex

Natural Factors Active B-Complex

Jarrow B-Right

Reverse Lunge with Wood Chop Exercise

 

Everyone knows that lunges are a great lower body exercise.   However, if you have not tried the reverse lunge with a wood chop – you are in for a real treat!    By adding a strong rotational component, you dramatically increase glute and core activation.    It also adds a whole new level of stability and balance challenge.

You can start by using a broomstick and graduate to using something heavier including a dumbbell or barbell or any other weighted bar.

Start with feet together facing forward with hands spread apart and holding the object on both ends with hands at shoulder level and arms extended.

Then as you step back into the lunge with one leg rotate the hand down and to the opposite side of the leg stepping back – pausing briefly at the bottom with upper body rotated to the side – then return to the starting position and repeat to the other side.

Start of with sets of 10 – repetitions done 3 times and progress from there in terms on increased weight and/or sets.

To get a good picture of how to do this effective exercise check out this video:  https://matrixlearningcenter.com/exercise-library/reverse-lunge-with-wood-chop/

 

Sounds crazy – but it is true!   Caffeine is produced by many plants and acts as a natural pesticide to protect them against insects.   It also can help protect your brain function.

We usually consume caffeine for the energy boost it provides, but for the plants that produce it, caffeine serves as a pesticide that drives away insects and animals that would like to munch on their leaves and fruit.

 

Science has discovered that caffeine stimulates the production of an enzyme that can help fend off Alzheimer’s and other forms of dementia.

 

The enzyme, NMNAT2 (nicotinamide mononucleotide adenylyl transferase 2) helps improve  brain health in two ways:

• It protects neurons from the negative impact of stress.
• It helps prevent tau proteins from folding the wrong way and forming masses of harmful plaques in the brain’s neurons.

Improperly folded proteins are linked to Parkinson’s and Huntington’s diseases, and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease) as well as Alzheimer’s.

 

Brain Cell Stress Reduction

Research has shown that caffeine reduces the activity of a receptor called adenosine A2A.  This receptor increases stress in brain cells and can slow your mental abilities as you age.   Reducing the activity of this receptor prevents it from interrupting memory circuits in key areas of the brain.

 

Caffeine and Alzheimer’s

While NOT a panacea – research has confirmed that daily caffeine intake up to 261mg per day (the amount in two – three cups of coffee) significantly reduced the chance of developing dementia.  

 

Dark Side of Caffeine

Keep in mind that too much of a good thing is not a good thing!   Caffeine intake beyond 261mg has NOT been shown to improve benefits so limit your caffeine intake.

 

In addition, there is significant variation in how individuals respond to caffeine with slow and fast metabolizers.      If you happen to be a slow metabolizer be very careful with how much caffeine you consume – and take none after Noon or you will likely disturb your sleep which is very bad for brain health! 

Non-Exercise Activity as Important as Formal Exercise

 

Everyone knows that exercise is good for the body, but formal exercise is not the whole story!    This becomes particularly important as we age because many experience injuries that limit their ability to exercise for long periods of time on a consistent basis.

So how can we boost our daily calorie burn without exercising to avoid weight gain and stay healthy?   As it turns out non-exercise movement – aka – non-exercise activity thermogenesis (NEAT) is as important as formal exercise.    This scientific term refers to all movement – not just exercise and it all counts!

NEAT includes all movement including but not limited to:

Taking groceries from your car into your house

Going up and down stairs in your home during the normal course of the day

Taking your dog for a walk

Standing up and stretching during the course of the day.

Research shows that formal exercise does not necessarily compensate for many hours of inactivity, and that people who have higher levels of NEAT can often be leaner than exercisers who spend of the rest of their day sitting on a couch!

How Can You Increase NEAT?

It is actually very simple to increase your NEAT and make a big difference in your waistline in the process!     Here are some examples:

1.    Redesign your day around movement – Look around your home or office and see where you spend most of your time,   Then consider what you are doing in terms of movement.     Target opportunities to move more WITHOUT exercising such as:

a.    Taking a flight of stairs instead of an elevator

b.    Parking your car at the far end of the parking lot and walking back and forth to go to and from.

c.    Track your steps using a phone or tracker and look at your totals 4 times a day and take “movement breaks” to increase your step count.

2.    Prioritize doing household chores that involve movement

a.    Vacuuming

b.    Doing laundry – particularly if you have to go up and down stairs to access washer and dryer then put away clothing!

c.    Dusting

d.    Taking out the trash

e.    Gardening

f.      Walking to and from your mailbox

3.    Become a fidgeter!

a.    Consciously move more – even when sitting – tap your feet as you listen to music

b.    Stretch in your chair

c.    Stand several times each hour

d.    Consider setting an hourly alarm and moving around walking around your home or office.

e.    Take calls on your cell phone while walking around your home or office.

f.      Do a set of 10 air squats after all meals

Believe it or not the science is very clear – you can make a big difference in your waistline and your health by consciously moving more throughout your day WITHOUT exercise.    Even better do both!

How Exercise Reduces Pain

 

While not a panacea exercise can really help reduce inflammation and pain.    Exercising muscles directly oppose the pro-inflammatory signal produced by the cytokine Interferon Gamma.       This potent inflammatory chemical is an important messenger that is critical for mounting a fast and effective immune response to invading viruses and bacteria.   However chronically elevated levels lead to chronic inflammation which can cause tissue damage, swelling and pain.    Diseases like rheumatoid arthritis are characterized by this type of damaging chronic inflammation.

When scientists took an in depth look at muscle cells, they found that exercising muscle cells produce the same anti-inflammatory effect as two drugs used to treat rheumatoid arthritis, Tofacitnib and Baricitinib, by blocking a signaling pathway that is upregulated by interferon gamma.

Exercise not only can help reduce excess inflammation and associated pain – it also reduces pain through other powerful mechanisms!

Exercise and Pain Perception

Exercise not only reduces pain perception – it also elevates mood and reduces stress and depression.      Stress and depression are almost always part of chronic pain conditions.    Exercise is a powerful tool in the management of these conditions.

There are multiple overlapping neuro-chemical mechanisms responsible for the reduction of pain through exercise.      One of these mechanisms is an increase in the production of endogenous opiates which are the body’s version of drugs like heroin and morphine.    Exercise can ramp up the production of these powerful pain-relieving chemicals without the problems associated with drugs!    Exercise also causes an increase in opioid receptors so cells in key of the brain are better able to take in these endogenous opiates!

In addition, exercise boosts key neurotransmitters (chemicals used by nerves in the brain and body to pass signals through the nervous system) including serotonin and norepinepherine.     This process is quite complex and it produces effects akin to tuning the entire nervous system.    

Many people immediately experience some level of pain relief during and immediately after exercise through these mechanisms.      The Goldilocks Principle is key here meaning too much exercise too soon or exercise that is to intense to soon can actually increase pain.     

Proper warm-up and gradual increases in intensity and duration of exercise are key to get the pain-relieving benefits without exacerbating pain.  

Always seek the advice of your physician before starting any exercise program if you have a chronic health condition!

Keys to Keeping Your New Year's Resolution!

 

As the saying goes “Talk is cheap”, and most New Year’s Resolutions end up not happening.    So here are some tips on how to make sure you actually follow through on your resolutions!   

Write Down Your Goal - the act of writing goals is a concrete action and makes you more likely to follow through in taking action to achieve the goal.  Use the SMART goal format:

Specific - vague goals are dreams and dreams never happen.

Measurable - being able to measure progress and success are key for something to be a true goal.

Achievable - do not set yourself up for failure by setting unrealistic goals.

Relevant - make the goal is important to you!

Timebound - you have to set deadlines because without a deadline you are just day-dreaming!

Focus on One Goal at a Time - science has proven that we only have so much willpower and if we set to many goals we run out of steam.    Focusing on one goal at a time allows you to conserve your willpower and discipline enhancing your chance of reaching your goal.

Create Habits that Lead to Your Goal - When something becomes a habit it takes less mental energy to complete it.   Start with small, easy to achieve habits that help you move towards your goal.  For example committing yourself to a 5 minute walk each morning or evening is a simple and easy commitment.    Then when you actually do it you create a habit!

Plan Your Work Then Work Your Plan - Science shows that people who create a plan are much more likely to achieve their goal.  Part of your plan should be becoming aware of the triggers of your bad habits and planning on avoiding them.   For example, if you are trying to quit smoking and you know that going to a coffee shop is a trigger for lighting up – plan on avoiding coffee shops.   Many bad habits are associated with specific locations.

Share Your Goal with Others - Sharing your goals with friends, family or co-workers can help provide support.   Studies have shown that people who share weight loss goals with family are 22% more likely to succeed.

Plan on Mistakes and Focus on Progress Instead of Perfection - We all make mistakes, but just because we make a single error of judgement or have a short lapse in willpower does not mean we need to give up on a goal!    If you make a mistake, such as having a high calorie meal while trying to lose weight, do not give up on the whole effort.    Acknowledge the lapse – and get back on the horse!

By focusing on progress you put mistakes in context.    For example if your goal is weight loss and you have a week with 6 days of following your plan perfectly and have one bad meal - realize that overall you are doing well!