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Sleep and Disease Risk | Support Healthy Sleep

Sleep is necessary for humans to stay alive. Sleep is thought to be a higher form of regulation, covering a range of molecular and cellular processes to provide optimal wakefulness. At least one of the functions of sleep is to provide recovery. Sleep facilitates recovery of fatigue acquired during daily exercise – it is also a major modulator of hormonal levels, cellular repair, and immune health. Sleep maintains physiological homeostasis in general and is necessary for the clearance of metabolites from the brain. (1, 2, 3, 4)

Sleep is a complex process however, making it difficult to separate its benefits. Sleep loss detriments, however, are far easier to identify and measure. Lack of sleep causes an increased incidence of driving accidents, on the job accidents and accidents in the home. (5, 6, 7)

There is growing evidence that poor sleep leads to a greater risk of developing degenerative diseases, including neurodegeneration, the risk of Type 2 diabetes and its complications, an increased risk of stroke and stroke mortality, an increased risk of developing and dying from cardiovascular disease, an increased risk of developing ADHD (Attention Deficit Hyperactivity Disorder) and an increase in all-cause mortality. (8, 9, 10, 11, 12, 13, 14)

The exact connections between insomnia, poor sleep quality and the risk of Alzheimer’s disease have only recently been delineated. Alzheimer’s disease is the most prevalent cause of dementia in the older population accounting for 65–70% of the cases. The formation of amyloid-β (beta amyloid, Aβ) plaques and neurofibrillary tangles are the hallmarks of Alzheimer’s disease.

The brain lacks lymphatic vessels for fluid and cellular debris clearance, and an alternative pathway exists for this. This pathway is called the glymphatic system, where fluids and oxidized proteins, namely amyloid-β and amyloid precursor protein (APP) are flushed into the cerebrospinal fluid. (15) This occurs almost exclusively during sleep, since amyloid- β and amyloid precursor protein are detected at much higher levels in the cerebrospinal fluid of healthy humans at night. (16) A 2018 study comparing amyloid-β production and excretion in the cerebrospinal fluid in participants who slept compared to those who had insomnia showed a 25% to 30% increase in amyloid-β in the fluid of those with insomnia. (17) Insomnia increases both the production of amyloid-β and the secretion of amyloid-β.

Persons with insomnia or poor sleep have a greater risk of developing Alzheimer’s or other forms of dementia. A systematic review and meta-analysis of sleep disturbances of 246,786 people showed insomnia was associated with a greater risk of developing Alzheimer’s disease, but sleep disordered breathing (SDB) was associated with a higher rate of all-cause dementia, vascular dementia, and Alzheimer’s disease. (9) Sleep disordered breathing includes snoring, sleep apnea and obstructive sleep apnea.

 

sleep

 

INGREDIENTS  FOR INSOMNIA 

Hops extract

The sedative effect of Hops extract has long been recognized based on over 30 years of traditional medicinal use in Europe. Recently, it has been suggested that the acids, essential oil, and other constituents, such as xanthohumol, may play an important role in the sedative effect of Hops preparations. (18)

Pure Hops extract in a non-alcoholic beer (0.00% alcohol, 333 ml. containing 0.3% or 100 mg. of Hops) was administered to a work-stressed population of healthy female nurses in rotating night shifts to measure the sedative effect of hops on their sleep and wake rhythm patterns. Overnight sleep parameters were assessed by an actigraph for fourteen days when the hops extract was given with dinner. The sleep data was compared with their own base data before Hops consumption began. (19)

Actigraphy demonstrated an improvement of night sleep quality as the most important primary assessment. The results showed that sleep latency (time to fall asleep) decreased in the Hops group, and anxiety on self-reported scores diminished in the same active treatment group. Hops extract reduced time to fall asleep (12 minutes compared to 21 minutes) by diminishing anxiety in this study. The study authors concluded that “The moderate consumption of non-alcoholic beer will favor night-time rest, due to its hop components, in addition to its other confirmed (health) benefits”. (19)

Six controlled clinical studies have been carried out with fixed combinations of Hops and Valerian root extracts that demonstrate the efficacy of these two herbs to improve sleep quality, shorten time to fall asleep, improve sleep brain wave patterns and improve subjective measures of restfulness after waking. (20, 21, 22, 23, 24, 25)

Hops extract has numerous other health benefits, including stimulating the production of antioxidant enzymes, protection of DNA against mutations, protection against thrombosis formation (blood clots) and protecting against benzopyrene and other dietary carcinogens. (26, 27, 28)

Valerian extract

Valerian, Valeriana officinalis, is a perennial herb native to North America, Asia, and Europe, and is used for its sedative and hypnotic properties. Multiple preparations are available, and the herb is commonly combined with other herbals, mainly Hops extract. Valerian has several other uses, including treating anxiety, depression, menopausal symptoms, and stress and is among the eight most widely used herbal supplements in the world. (29, 30)

 

Valeriana

 

In a double-blind, placebo-controlled randomized study, 405 volunteers 18 to 75 years old with insomnia kept a two-week diary both in the active Valerian group and the placebo group.  At the end of two weeks, more volunteers in the valerian group judged their sleep as better or much better. There were similar favorable trends in the Valerian-treated group for night awakenings and sleep duration. There were no serious or minor adverse events in the study. (31)

Sleep Duration Valerian Group Placebo Group
Improvement (%) 30.2% 22.7%
Night awakenings (%) 15.8% 9.9%

Source:  Oxman, A, Flottorp, S, Havelsrud, K, Fretheim, A. et al. PLoS One. 2007: 2 (10): e1040

Zizyphus Jujube extract

The Ziziphus jujuba plant seed extracts are the second most prescribed phytomedicine in Taiwan to treat insomnia. (32) Ziziphus jujube seeds are clinically comparable for treating insomnia with benzodiazepines, the primary medical treatment for insomnia and other sleep disorders in primary care practice. Ziziphus spinosa is a varietal of Ziziphus jujube and acts on GABA and serotonin receptors in the brain. (33)

The seed of Zizyphus jujuba spinosa variety has been used for psychiatric disorders in both Korean and Traditional Chinese Medicine (TCM). Recent research has demonstrated that Zizyphus jujube seed extract improves memory loss associated with most neurological diseases. (34) Ziziphus jujube spinosa seed extract blocked Amyloid β-induced memory deficits in a mouse model of Alzheimer’s disease. (34)

jujube

Jujubes

Ziziphus jujube seed extract is the most frequently used single herb in traditional Chinese medicine to treat insomnia. Ziziphus jujube seed enhances the inhibitory neurotransmitter GABA, when used as a single herb to treat insomnia or when it is the main ingredient in sour jujube seed decoction. (35)

The Chinese name for Ziziphus jujube is suanZaorentang.

One study of suanzaorentang for insomnia treatment was conducted by Chen and Hsieh in 1985. The study results showed that suanzaorentang statistically improved all ratings of sleep quality in insomniac patients when compared with a placebo. (36) Suanzaorentang also possesses the same anxiolytic (anti-anxiety) effects as that of diazepam, a benzodiazepine drug, in addition to its sedative-hypnotic effects. (37)

Glycine

Early research on Glycine and its essential role in sleep was published in 1989. (38) Later, in 2008, it was found that Glycine is responsible for the profound muscle relaxation that occurs during various stages of REM sleep. (39)

The first clinical trial using Glycine supplementation employed nineteen subjects ranging from 24 to 53 years old who were given 3 grams of Glycine or a placebo before bedtime. Their subjective quality of sleep was measured using the St Mary’s Hospital Sleep Questionnaire (SMHSQ) and the Space Aeromedicine Fatigue Checklist. Glycine significantly improved their feeling of fatigue the next morning, demonstrating that Glycine improves sleep quality. (40)

A second study with 3 grams of Glycine included eleven subjects whose initial test scores indicating repeated unsatisfactory sleep. Polysomnographic (PSG) examinations were performed throughout the night, and the subjective quality of sleep was evaluated using the same St. Mary’s measure as the first study. Daytime sleepiness the next day was assessed five different times using the Visual Analog Scale (VAS). Glycine subjectively improved the volunteers’ sleep efficiency, the satisfaction with their sleep and the difficulty of sleep onset. Daytime sleepiness was improved in the morning at all five time points measured. (41)

Both studies together indicate that glycine improves sleep quality both objectively and subjectively.

An earlier 2006 study showed that no serious side effects were observed by administering 31 grams per day of Glycine to humans. (42).

The results of all three trials indicates that Glycine improves sleep quality in a subjective and objective manner with no serious adverse effects.

An incidental benefit of Glycine supplementation was noted in a1999 double-blind study comparing healthy students and middle-aged men using tests that measured attention, memory, and mood. Compared with the young group, the middle-aged group had poorer verbal episode memory recall, sustained, focused, or divided attention. Glycine supplementation significantly improved episodic memory retrieval in both the young and the middle-aged groups. The middle-aged men saw an improvement in a sustained attention task. Glycine was different from other cognitive enhancing supplements because it had no stimulant properties or mood effects. Glycine improved memory rather than attention. The study authors concluded that “Glycine is likely to be of benefit in young or older people in situations where high retrieval of information is needed or when performance is impaired by jet lag, shift work, or disrupted sleep”. (43)

Pyridoxyl-5-Phosphate

Pyridoxal-5-Phosphate, or P5P, is the active metabolite of Vitamin B6. There are three forms of Vitamin B6 found in the diet or in supplements – pyridoxine, pyridoxamine or pyridoxal, usually as hydrochloride salts. (45) Vitamin B6 has a multitude of functions serving as a co-factor for a host of enzymatic reactions. Adequate levels of B6 are essential for promoting and maintaining mood, pain perception, and keeping inflammation and inflammatory markers, such as CRP at normal levels. (46, 47) However, pyridoxine and pyridoxamine must be converted by the liver into the active B6 form – Pyridoxyl-5-Phospahate. The problem is that this conversion to P5P can be impeded by age or in persons with impaired liver function. (48)

By supplementing with the active P5P – B6 form, conversion by the liver is no longer required, and the absorption and benefits of the active Vitamin B6 form are more immediate.

The effects of Vitamin B-6 supplementation on dreaming was investigated in a double-blind, placebo-controlled study to examine whether Vitamin B-6 increases the ability to recall dreams or dream vividness. College students were given either Vitamin B-6 or a placebo before bedtime for a period of five consecutive days. They self-reported a composite score that rated vividness, emotionality, bizarreness, and color of dreams. A significant difference in these dream measures increased in a B-6 group. The researchers concluded that “Vitamin B-6 may act by increasing cortical arousal during periods of rapid eye movement (REM) sleep. A hypothesis was presented involving the role of B-6 in the conversion of tryptophan to serotonin.” (49)

Vitamin B6 also helps control Nitric Oxide availability in the cell, and Nitric Oxide deficiency can cause artery vasodilation. Deficiencies in Vitamin B6 results in less methylation of the genes that produce Nitric Oxide, which, in turn, can trigger a migraine. (50) Vitamin B6 supplementation in sixty-six patients suffering from migraine was effective at reducing headache severity and the duration of migraine attacks. (50)

Magnesium 

Magnesium is involved in over 300 enzyme-related biochemical processes, so it is not surprising that supplementation with Magnesium can improve various aspects of sleep.

Dietary magnesium supplementation brought about statistically significant increases in sleep time, sleep efficiency, and increased Melatonin levels in 46 older adults. Magnesium supplementation resulted in a significant decrease of sleep onset latency (time to fall asleep), and lower serum cortisol levels. Magnesium supplementation also resulted in marginal reductions in early morning awakening. Total sleep time did not show any significant differences in the Magnesium supplemented group, however. (51)

More time is spent awake and slow-wave sleep is reduced in people with sleep disorders. A study of people 60 to 80 years old supplemented with Magnesium led to a significant increase in their slow wave sleep.  The study authors concluded that “Our results suggest that Mg (2+) partially reverses sleep EEG and nocturnal neuroendocrine changes occurring during aging.” (52)

Magnesium supplementation in person 51 years and older who had sleep problems relieved their inflammatory stress and corrected their magnesium deficiencies. (53)

Patients diagnosed with Magnesium deficiency have abnormal EEG readings during sleep with more nocturnal awakenings, less time spent in stage 5 REM sleep and self-reported poor sleep quality. (54)

People who are chronically sleep-deprived have significantly lower exercise ability and supplementation with Magnesium partially reverses this exercise intolerance. (55)

C-Reactive Protein is a general indicator of inflammation in the body and higher levels of CRP are associated with a higher risk of developing degenerative diseases of aging. (56)

A meta-analysis of clinical trials measuring Magnesium levels and C-Reactive Protein (CRP) found a direct relationship between dietary Magnesium intake and CRP levels. Regardless of whether the study subjects were male or female, children, or adults up to 85 years old, the lower the Magnesium intake, the higher the CRP levels. Furthermore, supplementation with Magnesium in five intervention studies using different salts and doses of Magnesium for relatively short durations (four weeks to four months), resulted in lower CRP levels. The mechanism behind Magnesium deficiency and higher CRP levels are that inflammatory cytokines, including IL-6 and tumor necrosis factor – TNF-α are released into the bloodstream and act as signaling molecules to promote the release of CRP from the liver as part of the acute phase response (as if the body was infected) and this further prolongs inflammation. (57)

Overall systemic inflammation caused by Magnesium deficiency will lead to sleep disturbances and supplementation with Magnesium lowers key inflammatory cytokine molecules, CRP, TNF- α, and IL-6.

Melatonin

Melatonin is a hormone produced by the pineal gland that is involved in controlling biorhythms in our body, which includes our sleep patterns. Melatonin levels decline with age and this is believed to play a role in age-related sleep disorders and age-related diseases. (58)

Melatonin has become one of the most frequently used non-prescription sleep aids. It plays an important role as a regulator of biological rhythms, which includes the promotion and regulation of sleep. (59) Melatonin helps promote total sleep time, recovery from jet lag fatigue, and can help balance circadian rhythm (the sleep-wake cycle) disruption from rotating shift work. (60) Mounting evidence suggests melatonin reduces the time it takes for people to fall asleep, also known as delayed sleep phase syndrome. (61)

In a systematic literature search of autism spectrum disorder and insomnia, Melatonin helped support normal sleep over placebo with large effects in sleep duration and sleep onset latency but with no difference observed in night-time awakenings. (62)

In a meta-analysis of 15 human trials which only included healthy people with insomnia, Melatonin treatment significantly reduced sleep onset latency by 3.9 minutes, increased sleep efficiency by 3.1% and increased total sleep duration 13.7 minutes. (63)

In addition to its sleep benefits, Melatonin has potent antioxidant properties, (64) lowers inflammatory markers and is and immune modulator. (65, 66) It also contributes to healthy cardiovascular function, (67) plays a role in eye health (68) and has effects on fat and glucose metabolism. (69) As a powerful free radical scavenger, Melatonin can directly remove excess free radicals produced during episodes of oxidative stress and can favorably change antioxidant gene expression. (70)

 

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CBD, CBD, CBD, OMG!

Unless you have been living on a remote tropical island (and if you are I am jealous),  it is unlikely that you have not been exposed to the nonstop hype and claims about CBD being a cure for every illness known to men or women– So I felt a need to put this huge and growing topic into perspective for my readers.  In other words, what we do and do not know, and whether or not there is a rational approach for most people.

WHAT WE DO AND DO NOT KNOW ABOUT CBD
The two compounds thought to be potentially therapeutic that occur both in cannabis (marijuana) and hemp which are two different plants, are THC ( tetrahydrocannabinol) and CBD (cannabidiol). Chemically speaking, CBD and THC are almost identical, however, once they enter the body they interact with receptors that produce different effects.  THC causes the “high” feeling associated with recreational marijuana but CBD does not.  CBD is associated with the myriad of unsubstantiated claims being made. THC containing products in excess of .3% are medically and legally restricted. CBD containing products with less than .3% THC are available in most states. The long-term effects of THC and CBD are not well known but the safety of CBD at least in the short term looks good.

CBD elements in Cannabis, Hemp oil, medical marijuana, cannabinoids and health.

It wasn’t until the last couple of years that CBD-infused products began popping up nearly everywhere, from skincare products to dog treats, gummy candy and everything in between.  If you’ve strolled around the supplement aisle at your local grocery store or pharmacy lately, you’ve maybe noticed something that wasn’t there before: the cannabis leaf – the quintessential imagery used to depict marijuana – stamped across dozens of products. Aptly named “alternative care,” balms, creams, and oils are sold as a natural solution to easing anxiety, alleviating body aches, and more.

According to CBD aficionados, there is almost no ailment that this supposedly miraculous elixir can’t cure. But in an era where millions of people are more inclined to believe what they read on social media, we should ask ourselves: can we truly believe that a plant-derived oil promotes hair growth, prevents cancer, improves cholesterol, and manages anxiety or chronic pain– all by itself?

In 2018 a prescription drug containing CBD was approved for the treatment of two rare drug-resistant forms of childhood epilepsy and seizures;  Dravet syndrome and Lennox-Gastaut syndrome.  However,  the dose of this drug is 500 mg a day which is about 100 times higher than the CBD in every product being marketed to consumers and the 500 mg dose in the prescription drug is just for kids.

Dr. Paul Pacher of the NIH and president of the International Cannabinol Research Society stated,  “Consumers are participating in one of the largest uncontrolled clinical trials in history and we really have no idea what it is they are taking… It’s scary.”

Currently there is a huge and growing list of claims being made for CBD.  All are mostly anecdotal except for the previously mentioned 500 mg dose for children with epilepsy.  There are only a handful of human trials studying CBD and they are very conflicting and provide no evidence that can be relied upon. Coupled with the fact that these claims are illegal in addition to being unsubstantiated, CBD  may very well lead to riches at least in the short term for the companies selling these products and making these illegal claims.  Keep in mind that the health benefits are still questionable for the consumers of these products.

Upon reading this article, no doubt hundreds of people will email me stating CBD works for them…  so I will respond in advance to those emails. To be clear, my position on CBD right now is that there is no good science showing it does anything to treat all of the health conditions for which it is being touted. Could my position change if more and better science is published? Absolutely! But only time will tell.

THE POWER OF THOUGHT
It is important to understand the power of the brain and positive thinking on people’s ability to accurately judge the health benefits of drugs or supplements they are consuming. The placebo effect is very real and powerful! For example in many clinical trials measuring the pain reducing effects of drugs, up to 50% of people taking the placebo pill (which contains no drug medication) claim noticeable improvement in their pain levels. Additionally many of the CBD products being sold are combined with other ingredients like menthol or peppermint oil which may be yielding the benefit and not the CBD.

Mislabeling of CBD products is a real issue with some products having much less CBD than stated on the label or others having much higher amounts than the allowable .3% of THC.  It’s a bit like the wild west, so be cautious.

SUMMING UP CBD

1- No good science yet exists documenting any of the anecdotal and illegal claims being made

2- A strong possibility of placebo effect exists.

2- Questionable levels of CBD and THC in some products.

3- The dose of CBD being sold to consumers is close to 100 times less than the dose proven effective for children’s seizures. Trying to take 100 times more would cost over $1000 a month with no guarantee of any benefits.

I am perfectly willing to get behind and support CBD if and when quality scientific data exists for specific claims.  But until then, count me out! ….even if I get hundreds of emails asking why Akeso doesn’t offer a CBD product

To the Best of Health,

Curt Hendrix, Chief Scientific Officer
Akeso health sciences LLC

Akeso Health Sciences

 

Chronic Pain and the Opioid Epidemic

September is Pain Awareness Month, and  a good time to discuss the current opioid overdose crisis that is going on in the country and  various non-addictive options.

If you’ve been paying attention to the news lately, you’ve probably heard about the recent opioid epidemic. In 2017 alone, more than 70,000 Americans died of opioid-related drug overdoses – a 45% increase from the previous year. The opioid epidemic has become such a big problem, that in 2017 the U.S Department of Health and Human Services declared it a public health emergency and proposed a 5-point strategy to address the crisis that’s still in action.

Synthetic (man-made) opioids are prescribed to manage pain after surgeries and are also sometimes prescribed to patients who suffer from chronic or severe pain. However, since the 1990s, illicit opioids manufactured by illegal pharmaceutical laboratories have also become a popular recreational drug.

Common drug names and brand names of opioids include; Oxycodone, Hydrocodone, Pseudoephendrine, Morpine, Fentanyl, Codeine, Methadone, Buprenorphine, and Tramadol to name a few.  The main problem with these drugs is that they are highly potent and extremely addictive; one of the most powerful synthetic opioids, fentanyl, is 50 times stronger than heroin and 100 times stronger than morphine. In the United States, more fatal drug overdoses are caused by fentanyl and other synthetic opioids than any other types of drugs.

Opiod Bottles

 

Where Do Opioids come From?

Though most opioids used today are made synthetically, natural opioids (called opiates) are derived from the opium poppy plant. Experts believe that the use of opiates as pain relievers and sleeping aids date back thousands of years to around 3,400 B.C.

In the 1700s, the British empire began exporting Indian opium to China, which caused a serious addiction crisis among Chinese people. The Opium Wars occurred in the mid-19th century as a result of the Chinese government’s decision to ban opium use within its borders and the British empire’s efforts to keep smuggling it into Chinese territory.

During the late 19th century, researchers were able to isolate the specific compound of the poppy plant that provides pain relief and makes people high – they named it morphine after Morpheus, the god of dreams. Later on, heroin, the synthetic derivate of morphine, was offered as a cough suppressant and a non-addictive alternative to morphine. Years later heroin would be proven to be even more dangerous and additive than morphine.

In 1914, the Harrison Narcotics Act in the US banned the recreational use of opioids and made them available by prescription only. By 1986, the World Health Organization recommended opioids only as a last resort painkiller and advised medical professionals to look for non-addictive treatment options for pain.

What Are the Effects of Opioids on the Body?

When opioids enter your system, they activate a series of receptors – called opioid receptors – in different parts of the body including the brain, the gut, and the spinal cord. Activated opioid receptors stop pain signals from reaching the brain, which means that while they don’t fix the root cause of the pain, they keep your brain from realizing that it is there.

Anyone who takes opioids, either for medicinal or recreational reasons, is at risk of developing an addiction. Opioids are extremely addictive for a couple of different reasons; for example, they temporarily keep you from feeling physical pain. They also release dopamine and endorphins, aka the “happy neurotransmitter,” which create a sensation of relaxation and well-being for a short amount of time. Once the effect of opioids wears off, the brain starts craving those pleasurable feelings all over again, which leads many people to misuse or abuse their prescriptions.

When Are Opioids Prescribed?

Painkillers like Vicodin or OxyContin are prescribed to patients who suffer from chronic or severe pain. Prescription opioids can help relieve painful headaches like migraines, pain resulting from accidents, surgeries, toothaches, and are sometimes prescribed to cancer patients to manage pain during or after treatment.

Back Pain

What Are Some Non-Addicting Alternatives for Pain?

Almost everybody has experienced some sort of extreme pain or discomfort at some point or another. Maybe the worst pain you’ve ever experienced was when you fell down and broke your ankle, or perhaps you suffer from excruciating chronic pain every day. But regardless of its origin, there’s one thing that’s for certain: being in pain is no laughing matter.

When doctors prescribe opioids, they are intended to be used only for a short period of time; as we mentioned before, prescription painkillers don’t treat the underlying cause of pain, and they only block pain signals temporarily. This means that taking opioids for will not make your pain go away forever, and you will still feel it once the effect wears off.

Many people believe that only people who use illegal drugs can develop an addiction, but the truth is that anybody who takes opioids, legally or illegally, is at risk. In fact, according to a poll conducted by the National Safety Council, nine out of every 10 painkiller users are not concerned about developing an addiction, even though research suggests that 80% of heroin users first became addicted to prescription painkillers.

Of course, this doesn’t mean that 80% of people who take prescription painkillers will become addicted or transition to heroin, but it is important to know and understand the risks involved with taking these potent medications.

Whether you suffer from chronic pain or you are getting over a painful injury, these are a few effective non-habit-forming alternatives to opioids that you can try for managing your pain. However, remember that it is always best to consult your doctor before you start any new type of treatment.

 

NSAIDs

NSAIDs, also known as nonsteroidal anti-inflammatory drugs are the most prescribed pain relievers in the world. Some of the most popular types of NSAIDs are ibuprofen, aspirin, and naproxen and they are typically offered over-the-counter or by prescription depending on the dose.

NSAIDs reduce pain by blocking some of the chemicals that trigger inflammatory responses in the body. These types of medications are usually effective in people who have arthritis, joint pain, muscle pain, tooth pain, and back pain. The chronic use of NSAIDs however, can lead to side-effects such as kidney or liver damage, stroke, bleeding, ulcers, and increased cardiovascular risk. Over use of OTC drugs for migraine sufferers can also lead to “rebound headaches” or medication overuse headaches.

 

Physical Therapy

When your pain is so unbearable that it keeps you from living your life, taking painkillers might seem like the only option. However, taking pain relievers without addressing the root cause of the pain makes for a dangerous precedent. In addition to being potentially addictive, painkillers can cause a number of side effects that will ultimately make the cure worse than the disease.

Some of the most common sources of pain (e.g. post-surgical or post-trauma pain, arthritis, lower back pain, and muscle aches to name a few) can be managed and even resolved with a combination of medications and physical therapy.

Physical therapy is a type of treatment that aims to preserve, recover or enhance movement and physical function. During the course of several physical therapy sessions, an expert will help you regain strength and reduce pain by performing hands-on exercises and teaching you pain management strategies. People with any of these problems can benefit from physical therapy:

  • Arthritis
  • Back pain
  • Carpal tunnel syndrome
  • COPD or cystic fibrosis
  • Fractures
  • Paralysis
  • Post-surgical pain
  • Sports-related injuries
  • Sprains
  • Stroke or other neurological conditions

 

Cognitive Behavioral Therapy

When you are in constant pain, it can feel like you’ve lost control of your life. In fact, 30 to 50% of people who suffer chronic pain also have depression or anxiety, and to make matters worse, research has shown that depression seems to worsen pain. But the connection between depression and chronic pain seems to be even more complex; depression and anxiety have also been shown to cause chronic pain in some individuals.

Cognitive behavioral therapy (CBT) is a form of psychotherapy that can help you reprogram how you think about and experience pain. This type of therapy is based on the notion that our thoughts (cognition) influence our actions (behaviors) and physical sensations, so by modifying the way that we think, we can also change what that we feel or how we respond to pain. The primary goal of CBT is teaching you strategies to cope with your pain so it doesn’t take over your entire life.

CBT has been proven effective for many people with chronic headaches and migraines, arthritis pain, and fibromyalgia among others.

 

Natural Options

Let’s be honest, when we are in pain we want it to stop, and we want it to happen fast, so our first impulse is almost always to reach for the medicine cabinet. However, it is important to remember that the long-term use of medications can lead to side effects. The following are natural ingredients that have been proven effective for reducing inflammation and relieving pain:

Turmeric: Derived from the Curcuma longa plant, turmeric has been used for thousands of years in Eastern medicine as a natural anti-inflammatory agent. The key chemical in turmeric is curcumin. Studies have shown that curcumin has anti-inflammatory properties and modifies immune system responses. It has been known to beneficial for sufferers of arthritis and cystic fibrosis.

Ginger:  Recent research studies have shown that ginger can help reduce inflammation in people with arthritis and joint pain. Ginger contains more than 200 substances in its oils, which is why it has so many different uses. It has been used medicinally for thousands of years in Ayurvedic medicine in India and has anti-inflammatory, anti-ulcer and antioxidant properties. Ginger has been known to be beneficial for arthritis sufferers because it blocks the formation of inflammatory compounds (prostaglandins and leukotrienes) and also has antioxidant effects that break down existing inflammation and acidity in the fluid within the joints.

Boswellia extract: also known as Indian frankincense, Boswellia extract is a known natural anti-inflammatory and analgesic that has shown to be very beneficial for patients suffering from arthritis.

Feverfew: This fantastic plant was once dubbed the “medieval aspirin” because of its ability to reduce fever. Feverfew is a popular herb known to be beneficial for migraine, and arthritis sufferers. Scientific studies have shown feverfew helps to maintain normal cerebrovascular tone and function by inhibiting platelet aggregation (clumping together of blood platelets) and the release of serotonin from platelets and polymorphonuclear leukocyte granules. It has also been shown to inhibit pro-inflammatory prostaglandin synthesis and the release of arachadonic acid. Each of these phenomena is associated with migraines.

Prescription opioids are not the only way to manage pain. Safer alternatives like CBT, physical therapy, and natural remedies can help you ease your pain and improve your quality of life. However, as always it is important to talk to your doctor about your symptoms and your options. If your doctor prescribed opioids to help you deal with your pain, it is important to pay attention to his or her recommendations and only take them for the recommended amount of time.

 

 

Sleep Like Your Life Depends on It… Because It Does!

Poor Sleep Habits Can Rob Years From Your Life

Downloadable White Paper – Sleep/Insomnia PDF

Reestablishing healthy sleep patterns is the most powerful tool you can rely on for health, happiness and longevity. If you’re having difficulty sleeping, consider a drug-free, natural formula to promote healthy sleep to make a real difference.

Sleep is required for human life, enabling critical functions such as those involved in cellular regulation and repair, detoxification, immune health, and hormone level modulation.(1-4)  Our physiological homeostasis depends on sleep, yet according to the Centers for Disease Control and Prevention (CDC), one in three adults in the United States does not get enough of it. (5)  Given the inextricable linkage between sleep and health, the CDC has warned about the health risks of inadequate sleep, and federal and industry dollars continue to fund research that can help elucidate the roles of sleep in disease and quality of life and to provide solutions for those who struggle with poor sleep.

Developing and maintaining healthy sleep habits may empower people to reduce their risks of illness and disease. Indeed, poor sleep is associated not only with greater risk for developing a host of health problems, including degenerative diseases, Type 2 diabetes, cardiovascular disease, stroke, and attention deficit hyperactivity disorder (ADHD) but also with a greater risk for suffering debilitating symptoms like migraine headaches and for living a shorter lifespan. (9-16)

What is DEEP SLEEP and why is it important?

Deep sleep is also referred to as “slow-wave sleep” (SWS) or delta sleep.

  • Your heartbeat and breathing become the slowest they’ll be while you are asleep
  • Your brain waves become the slowest they’ll be while you are asleep
  • It’s difficult to awaken even with loud noises

Many people never reach deep sleep and sadly miss out on all of the crucial benefits.

What are the benefits of deep sleep?

Deep sleep is where all of the healing, rejuvenating and cellular repair occurs.  Reaching deep sleep determines whether you will feel refreshed and alert the next day or groggy and unfocused.

Benefits include:

  • energy restoration
  • cell regeneration
  • increased blood supply to muscles
  • growth and repair of tissues and bones
  • promotes a strong immune system

Sleep affects all aspect of life
While sleep allows your body to heal and rejuvenate, sleep loss activates undesirable markers of inflammation and cell damage

Sleep…

• Improves your immune function and protects against cell damage

• Supports proper brain function and improves focus, memory, concentration, learning, and productivity

• Lowers your risk of heart disease, diabetes, stroke, dementia, and obesity

• Increases ‘healthspan” (living longer in a healthier state as opposed to living longer in a debilitated, degenerative state

• Affects glucose metabolism and type 2 diabetes risk

• Short sleep duration is one of the strongest risk factors for obesity.

• Poor sleep is linked to depression (sleep affects emotions and social interactions)

One degenerative disease for which there is a growing wealth of research into the role of sleep is the neurodegenerative disease, Alzheimer’s. Alzheimer’s disease is the most prevalent cause of dementia in the older population, accounting for 65 to70% of the cases. The formation of amyloid-β (also known as beta-amyloid or Aβ) plaques and neurofibrillary tangles are the hallmarks of the disease.

People with healthy sleep habits are at a lower risk for developing Alzheimer’s disease and other forms of dementia. (10) Those at lower risk are those who do not suffer from insomnia and who do not experience sleep-disordered breathing (SDB), which includes snoring, sleep apnea, and obstructive sleep apnea. The specific role that sleep plays in protecting against dementia is unclear, but studies have shown that insomnia increases both the production and secretion of amyloid-β, leading to higher levels of amyloid-β in those with insomnia as compared to those with healthy sleep patterns. (17)  Research showing that cerebrospinal levels of amyloid-β and its precursor, amyloid precursor protein (APP), are higher at night suggests that it is during sleep that the brain clears itself of these substances. (18) These findings offer some insight into why sleep seems to protect against neurodegenerative diseases like Alzheimer’s.

better sleep habits

 

The sleep-migraine connection:  Migraines and other forms of headache can be associated with a variety of diseases and conditions, but they are also known to be associated with lack of sleep. Though the relationship between sleep and migraine is complex,(19) it is clear that the two often co-occur. Indeed, disturbed sleep is more common in adults and children with migraine than those without migraines, with between 30% and 50% of migraine patients experiencing disturbed sleep or poor sleep quality.(20-23)  Further, the severity and prevalence of sleep problems increase proportionally with headache frequency, such that the vast majority of chronic migraineurs (68% to 84%) suffer from insomnia on a near-daily basis. (20)

There is evidence that lack of sleep causes migraines and that, conversely, migraines cause loss of sleep. It is therefore likely that migraineurs with disturbed sleep experience a negative feedback loop where migraines and loss of sleep reinforce one another and relief from either condition becomes harder and harder. (20-22)  Nonetheless, restful sleep has been shown to be effective in relieving migraine attacks, strongly suggesting that insufficient sleep causes or exacerbates migraine headaches.

Consistent with this view is the finding that those with migraines are less likely to possess the ability to flexibly adapt their sleep/wake cycles (24) and are thus more likely to become sleep deprived. Even more telling is that lack of sleep is the most commonly reported trigger of headaches. (25,26)

NATURAL ALTERNATIVES FOR SLEEP

Alternative headache and migraine therapies include psychological counseling, biofeedback, and physical therapy, which work by making lifestyle changes. Non-pharmacological treatments for the management of migraines and headaches have a growing field of science to support their use. Biofeedback techniques teach patients to control certain responses of their body to help reduce pain. For example, a patient can learn diaphragmatic breathing, heart rate, muscle tension, and how to control the temperature to enter a relaxed state, which may bring about better pain control.

Alternative treatments for insomnia and disordered sleep include background music, acupuncture, prayer, deep breathing, meditation, yoga, and massage.

Non-pharmacological nutritional therapies include natural supplements for sleep which avoids the serious side effects of prescription drugs. Drug-related side effects include kidney damage, ulcers, dependence, addiction, tolerance development requiring higher doses, rebound insomnia, withdrawal symptoms, and daytime grogginess. (19, 20, 21)

Another aspect of over-the-counter NSAID’s (non-steroidal anti-inflammatory drugs) and prescription drugs is that analgesic over-use can cause chronic headache syndrome, where the drug increases the number of migraine episodes per month. Nutritional supplements have never been reported to cause this effect. (22, 23)

FORMULA FOR SLEEP – Nutritional ingredients that have been proven in clinical studies to be of great benefit for people who have difficulty sleeping include:

Hops extract comes from the flowers (seed cones) of the hop plant Humulus lupulus. Hops have long been recognized for its relaxation and calming effect. Studies suggest Hops extract may help to improve sleep quality, shorten time to fall asleep, and improve sleep brain wave patterns.

Valerian extract is a perennial herb native to North America, Asia, and Europe. Studies show valerian may improve sleep quality with fewer night awakenings and greater sleep duration. Valerian is also known for stress reduction and is among the eight most widely used herbal supplements in the world.

Zizyphus Jujube extract is a fruit most frequently used for sleep problems in Traditional Chinese Medicine with little side effects. It is also used for purposes related to gastrointestinal health and digestion and is also known for its relaxation and calming effect.

Glycine is an amino acid that enhances sleep and supports whole-body health. Early research on glycine and its essential role in sleep was published in 1989 and later in 2008. One of the ways in which glycine aids in sleep was clarified when it was discovered that glycine is responsible for the profound muscle relaxation that occurs during various stages of REM sleep. In another study, glycine improved sleep efficiency, reduced difficulty in falling asleep, and enhanced sleep satisfaction.

Vitamin B6 (Pyridoxine HCL) Vitamin B6 (Pyridoxine HCL) helps your body convert food energy into glucose, metabolize fats and proteins, and ensure proper function of your nervous system. With these various effects, there are ways in which your vitamin B-6 status may cause or contribute to your sleeping difficulties, or insomnia. Pyridoxine is considered adequate for neurotransmitter production to support sleep. Studies show that vitamin B6 positively impacts aspects of sleep and is essential for promoting and maintaining a good mood.

Magnesium is involved in over 300 enzyme-related biochemical processes and appears to influence sleep in a variety of ways. Those who are deficient in magnesium are more likely to have abnormal EEG readings during sleep, more nocturnal awakenings, less time spent in stage 5 REM sleep, and self-reports of poor sleep quality. On the other hand, those taking dietary magnesium supplements are more likely to experience better sleep efficiency, the ability to fall asleep faster, and the ability to reduce cortisol levels. Magnesium supplementation also helps to restore normal EEG patterns during sleep.

Melatonin is a hormone produced by the pineal gland that helps to control our body’s biorhythms and thereby helps to regulate sleep. It has become one of the most frequently used non-prescription sleep aids. Melatonin helps to promote total sleep time and can help balance circadian rhythm disruption.

All of these ingredients are included in a new sleep supplement by Akeso Health Sciences called “Sleep All Night.” 

Sleep All Night is an effective dietary supplement and powerful sleep aide to promote deep restorative sleep.

Healthy Sleep Benefits Include:

• Allows your body to heal and rejuvenate
• Improves immune function
• Protects against cell damage and reduces inflammation
• Supports proper brain function
• Improves focus, memory, concentration, learning, and productivity
• Lowers risk of heart disease, diabetes, stroke, dementia, and obesity
• Increases “healthspan” (living longer in a healthier state)
• Reduces stress and may reduce depression

INGREDIENTS:

Vitamin B6 (Pyridozine HCL) 50 mg
Magnesium (Citrate & Oxide) 250 mg
Glycine 1200 mg
Valerian Root Extract (0.8% valerenic acids) 500 mg
Zizyphus Jujube Extract (2% saponins) 200 mg
Hops Extract 4:1 100 mg
Melatonin 3 mg

 

Sleep All Night by Akeso Health Sciences

Sleep All Night

 

 

Read more about the health benefits of deep sleep and Sleep All Night

Related Article – Reset Your Circadian Rhythm

Purchase Sleep All Night

 


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Vitamin D3 – Amazing Health Benefits

Much More Than Bone Health

Most people know Vitamin D3 (Cholecalciferol) is essential for strong bones, because it helps the body absorb calcium and phosphorus from the diet.  Vitamin D3 benefits are far more extensive and in fact decrease the risk of all cause mortality (death regardless of the cause).  Although vitamin D is made by the body when skin is exposed to sunlight, the majority of people have below optimal levels of D3.  In fact a study showed below optimal levels of vitamin D3 in many people from a group of outdoor workers.  Also, sunscreen, protective clothing, limited exposure to sunlight, dark skin, and age may prevent getting enough vitamin D from the sun.  So even if you are in the sun a lot, that is no guarantee your vitamin D3 levels are sufficient.  Almost everyone should be supplementing with vitamin D3 for the following reasons:

Vitamin D3 supports

  • Supports a Healthy Nervous System
  • Supports Immune System
  • Healthy Teeth
  • Healthy Bones
  • Healthy Lung Function
  • Cardiovascular Health
  • Improves Brain Function
  • Regulates Insulin Levels
  • Aides in Diabetes Management

Vitamin D3 Lowers risk of 

  • Flu
  • Diabetes (Type 1 & 2)
  • Macular Degeneration
  • Eczema & Psoriasis
  • Bone Fractures
  • Heart Disease
  • Hypertension
  • Colorectal Cancer
  • Depression
  • Dementia
  • Alzheimer’s
  • All Cause Mortality

Optimal levels of Vitamin D3 range between 60 – 90 nanograms/ml. 

If you fall below this range, consider supplementing with 2,500 -5,000 I.U. daily.  Some people, even with additional daily D-3 supplementation, do not easily increase their vitamin D-3 levels, so you may need to double your daily intake.  If upon having them tested the second time, your levels did not increase very much (despite having doubled your daily dose), discuss this with your doctor.  You may have to take as much as 50,000 IU of vitamin D-3 a day (or more) to get up to 60-80 ng/ml. I know that going to your doctor’s office or a lab can be inconvenient but it is extremely worth it to decrease your risk of death from all causes as well as specifically from heart disease and cancer!

 

take vitamin d3You do not want to miss out on any of the health benefits listed above.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.
Akeso Health Sciences

Attentive AM/PM includes Vitamin D3 among its ingredients. Vitamin D3, known for its role in supporting various bodily functions, is included in this product. Explore more about Attentive AM/PM to see how it fits into your wellness routine

 

Improve Memory While Maintaining Healthy Brain Volume

Brain boosting dietary supplements are very beneficial  for improving memory and recall, but equally important is their ability to maintain healthy and youthful brain volume as you age.

In this age where sophisticated imaging machines can look at the health of our brains, we’ve learned that several parts of the brain can shrink with aging. This shrinking (atrophy) is associated with poorer brain/cognitive function and may even lead to Alzheimer’s disease. Akeso Health Sciences has included ingredients in the dietary supplement “Calm & Clever” that have been shown to help maintain already healthy and normal levels of brain volume in areas crucial to long-term brain health, cognitive function and memory.  Calm & Clever contains both anxiolytic (stress reducing) and Nootropic (brain boosting) ingredients.  Think of nootropics as food for your brain. When we provide our brains with proper nutrition, it can function at peak performance.

One such supplement is Huperzine A, a potent and well-rounded nootropic famous for its ability to improve cognition and overall brain health.  Huperzine A is an herbal alkaloid compound extracted and purified from the Huperziaceae family of plants. It has been used in Chinese medicine for centuries. Its list of physical and mental health benefits is extensive. From its ability to improve memory and recall, to slowing age-related cognitive decline and providing neuroprotection.

 

improving brain function

 

What is acetylcholine and why is it important?

Acetylcholine is one of the chemicals that our nerves use to communicate in the brain, muscles, and other areas. It is known as the learning neurotransmitter linked directly to memory and one’s ability to retain newly learned information. Acetylcholine also plays a significant role in muscle contraction leading to improvements in physical performance and reaction time.  Huperzine A is known as an acetylcholinesterase inhibitor (AChEI).  In other words, Huperzine A prevents enzymes from breaking down acetylcholine in the brain. The enzyme in question is acetylcholinesterase which is an abundant substance in our brains. Therefore, Huperzine A’s inhibition of AChE allows more acetylcholine to build up in the brain.  By increasing the amount of available acetylcholine in your brain, we increase our brain’s capacity to memorize and retain information through enhanced neurotransmission.

Improved learning, memory and recall are just some of the many benefits of Huperzine A.  Studies have confirmed the following cognitive enhancements and overall health benefits.

Huperzine A:

  • Reduces brain fog and enhances mental precision
  • Enhances physical and mental endurance and overall fatigue reduction
  • Improves  physical power output during exercise and quicker recovery following overexertion
  • Enhances human growth hormone (HGH) production in young healthy adults
  • Improves fat oxidation in all age ranges
  • Significantly improves mood without negatively impacting sleep or causing restlessness
  • Provides neuroprotection to help prevent age-related cognitive decline and brain shrinkage (hippocampal atrophy)
  • Promotes nervous tissue growth and development through neurogenesis
  • Can improve and reduce symptoms of Alzheimer’s Disease and other neurodegenerative conditions
  • Improves focus, concentration and overall cognitive function

Most of the Huperzine A benefits result from the increased acetylcholine production. It is not only a powerful nootropic but an excellent choice for bodybuilders and fitness enthusiasts. The mood boosting effects arise from the subsequent increase in norepinephrine and dopamine levels.

PROTECTING THE BRAIN

Huperzine A performs several vital functions that allow acetylcholine levels to increase. Once increased, it begins to shield your brain from oxidative damage and other common causes of brain cell death. Huperzine A (a NMDA receptor antagonist) prevents glutamate toxicity from damaging neurons. Amino acid glutamate is known for its overstimulation of NMDA receptors, which in turn causes damage to neurons. Huperzine A helps prevent this type of impairment from occurring. 

Huperzine A is just one of the amazing ingredients in the dietary supplement “Calm & Clever.”  To learn about the other ingredients in this nootroopic and anxiolitic combination supplement, click here.

Brain Supplement

Thanksgiving Message from Akeso Health Sciences

All of us at Akeso Health Sciences would like to wish our MigreLief fans, both patients and health care professionals a wonderful and migraine free Thanksgiving.  We are thankful that MigreLief is making a difference in your life and we appreciate the stories you have shared and the gratitude you have expressed.

Many of you have told us you “pay it forward” by telling other migraine sufferers about MigreLief and we are truly grateful.  Your wonderful feedback fuels our efforts to empower as many migraine sufferers as possible with our nutritional option for battling this debilitating disorder.

We especially appreciate those who have helped us spread the word about Children’s MigreLief for kids age 2 through 11 who suffer chronic migraines.  Children do not have many options when it comes to migraine control.  We recently attended the Child Neurology Conference in Vancouver, BC and the American Academy of Pediatrics conference in San Francisco and were pleased to discover so many healthcare professionals recommending both Children’s MigreLief (daily maintenance) and MigreLief-NOW (acute) for their young patients.

Thank you for placing your trust in MigreLief.  We wish you a very happy Thanksgiving and a wonderful holiday season.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S. and the MigreLief Team at Akeso Health Sciences

Nutritional Ingredients May Improve Memory and Reduce Stress

These Nutritional Ingredients May Improve Memory and Reduce Stress at the Same Time

Stress is something that affects everyone, whether you are a parent, grandparent, busy professionals or college student… we all experience stress in one form or another. Different types of stress range from being protective to concern about our physical, financial, psychological and emotional wellbeing. It is difficult to live a stress free life.

Our stressors may all be different, but the results of stress are the same, our brain signals our adrenal glands to release the hormone cortisol as well as adrenaline. This reaction has a purpose and is necessary at times to energize us so that we can for example protect ourselves, (fight or flight) or stay up late to meet an important deadline.

Stress however, becomes a problem when it is ongoing, and the level of our stress hormone cortisol remains high with no clear signal to return to normal. Elevated levels of cortisol can have dangerous and unhealthy consequences.

Chronically elevated cortisol levels can lead to:

• Increased healing times
• Increased susceptibility to infection
• Increased risk of hypertension and cardiovascular disease
• Increased risk of certain types of cancers
• Decreased thyroid function
• Accumulation of visceral/abdominal fat
• Depression
• Digestive problems
• Sleep issues
• Compromised immune function
• Increased belly fat, obesity with increased risk of diabetes
• Impair Brain Function
• Impair brain functions like memory and possibly increase the risk of dementia and Alzheimer disease

Regarding brain function and memory, our memory declines significantly as we get older but by reducing stress we can slow or even reverse memory decline. There are many things we can do to reduce the symptoms of stress.

  1. Breathe deeply. When we get stressed we tend to shorten our breaths and deprive our body of oxygen which can lead to a lot of problems. Breathe in through your nose and fill up your belly with air, not so much your chest, then slowly exhale through your mouth. Doing this 10 or 15 times, can really help you feel calm.
  2. Get moving. It’s been shown that as little as 10 minutes of aerobic exercise coupled with deep breathing may produce quick benefits when you are stressed.
  3. Sleep well. Sleep is very restorative and healing. It helps the body to reset and regenerate its systems. I suggest for those who are having trouble sleeping, to take these three dietary supplements – 1 hour before bedtime:

1,000 mg. of L-tryptophan (an amino acid)
1 mg. melatonin, (you don’t need more than 1 mg)
400 mg. valerian extract

sleep well

 

4. Take dietary supplements known to reduce stress, maintain healthy cortisol levels and enhance memory at the same time. These ingredients or supplements, have human studies done at very reputable research locations that support their safe and effective benefits. These are not based on animal studies and they’re certainly not based on hyperbolized advertising, so they can get some comfort out of knowing that these were really looked at by independent scientists who are not involved with the ingredients other than to find out if they worked and were safe.

Ashwagandha extract (600 mg) – Ashwagandha is an Ayurvedic herb, and is a main stay of a lot of Ayurvedic pharmaceutical research. It exists as a natural extract here in the United States as a dietary supplement, and taking 600 mg a day really helps people to reduce cortisol levels and just feel calm and focused.

Vinpocentine (15 mg) – From a brain function level, as we can all imagine, the arteries in our brain have to stay supple and dilated appropriately so that we can get enough blood, which thereby allows enough oxygen, which is critical to its function. The ingredient, Vinpocetine has been shown in clinical studies, not only to help maintain excellent cerebral perfusion, which is blood flow, and oxygen usage, but it also has been shown to be of significant benefit in day-to-day memory performance.

Huperzine –A (200 mcg) – Huperzine-A is an herb which in small doses helps the nerves in our brains to work efficiently because it protects the neurotransmitters that allow one nerve to communicate with another nerve. This is very important, because if they are destroyed it is like cutting down the bridge that allows the end of one nerve to communicate with the beginning of another nerve.  The human studies on Huperzine-A are very impressive and they show that it helps people to recall facts, figures and names, and now there’s significant human research showing that it helps Alzheimer’s patients improve their results on mental testing. A secondary benefit is that it seems in some preliminary human research to possibly reduce the risk of developing Alzheimer’s disease.

Ascorbic Acid (Vitamin C) (250 mg)

• Helps protect mental clarity and memory
• Helps make neurotransmitters (chemicals that affect our mind and mood)
• Helps fight against age related memory loss and some forms of dementia

Well known for its immune protecting abilities, recent studies link high vitamin C intake with improved mental function and reduced memory loss. A deficiency of vitamin C reduces production of neurotransmitters associated with anxiety.

Pyridoxal-5-phosphate (25 mg) (the metabolically active form of vitamin B-6) also known as PLP

  • Supports healthy homocysteine levels (HCY). Elevated HCY levels are associated with brain shrinkage, cognitive decline and performance
  • Important for nervous system functions
  • Is needed in the synthesis of neurotransmitters like serotonin and dopamine
  • Helps offset the effects of sugar (glycation) which is harmful and aging to all cells and organs in the body including the brain and nerves
  • According to some studies, supplementation with B-6 might lessen age-related cognitive decline (e.g., perception, attention, reaction time, and memory)
  • Symptoms of B-6 deficiency include: Difficulty concentrating, short-term memory loss, nervousness, irritability, and depression.
  • Pantothenic Acid (Vitamin B5) (30 mg) Regulates stress-related hormones to ensure a healthy state of mind
  • Builds immune system
  • Stamina builder helping to fight fatigue

Vitamin B-5 produces numerous enzymes and helps maintain precise communication between the central nervous system and the brain. Pantothenic Acid helps to manage stress and psychological strain. A low-level of B5 can lead to difficulty coping with stress, inability to relax and problems sleeping.

 

vitamins and memory

There’s something called CDP choline, and then there’s something called GPC choline which also have shown to be of benefit in helping people’s memory just be sharper. It makes sense because acetylcholine is a neurotransmitter that allows an impulse, or one of the neurotransmitters, that allows an impulse from the ending of one nerve to jump to space, which is called a synapse, to the next one. So if that acetylcholine is not there in sufficient amounts or being degraded, which was the benefit of the huperzine, it could affect memory. So those are other things that listeners can check into as well.

Bacopa Monnieri (Brahmi) (320 mg)
• Maintains health brain chemistry
• Stimulates vital neurotransmitters that process information
• Reduces symptoms of anxiety
• Improves concentration

Brahmi is a well-known herb in India and is frequently used in Ayurvedic herbal preparations to improve memory and intelligence. Clinical studies suggest that bacopa may improve learning rate, ability to process data/information, retention of learned facts and memory.

Click Here for a dietary supplement that contains all of these ingredients in one caplet.

To sum up, you do not want stress to rob your memory, your health, your quality of life and your future and elevated levels of cortisol can do just that. Studies show that the ingredients I just mentioned can reduce cortisol by as much as 30% in as little as 1 to 2 weeks and increase your ability to recall facts, names and numbers in 4 to 12 weeks. Not only does this combination reduce stress while super charging your brain, they are very protective against the ravaging effects of stress on both our brain and body. I highly recommend them for adults and teens who live with daily ongoing stress, which is pretty much all of us.

About Curt Hendrix, M.S., C.C.N., C.N.S.

Curt Hendrix is a chemist with a master’s degree in clinical nutrition. He is also certified both as a clinical nutritionist, and a clinical nutrition specialist. For the past 25 years Curt Hendrix has been studying the chemistry of why diseases and health conditions occur, progress, reverse or never occur at all. He has coupled this research with a vast knowledge of naturally occurring compounds that demonstrate therapeutic benefits for preventing or treating many diseases and conditions, as well as some that may protect health well into old age.

The Truth About Eggs and Cholesterol

How many times have you heard (perhaps even from your physician) to limit the consumption of eggs because they contain a lot of cholesterol and that by eating too many eggs, you will negatively affect your cholesterol levels?

Well, for those of you who love eggs but feel guilty eating them, there is some really good news.  All of those warnings about egg consumption were JUST PLAIN WRONG!

First of all, for about 70% of people, consuming cholesterol in your diet (from any source) has absolutely no meaningful effect on your cholesterol levels! There are several studies proving this and NOT one study showing that dietary cholesterol causes heart disease.

Secondly, it has been shown in the 30% of people whose cholesterol levels rise modestly when consuming eggs, that their LDL cholesterol particle size gets bigger….AND THIS IS A GOOD THING.

Dr. Maria Luz Fernandez of the University of Connecticut’s Department of Nutritional Sciences summarized the results of egg consumption on blood cholesterol levels. In children aged 10-12, in men aged 20-50, in premenopausal and postmenopausal women, in whites and Hispanics:  two or three eggs per day has little or no effect on the blood cholesterol levels of over two thirds of the population. (1)

But there was even good news in the less than 1/3 of the population whose cholesterol did go up with egg consumption.  Their good and bad cholesterol went up equally and there was no change in their ratio of LDL to HDL or even the ratio of LDL to total cholesterol both of which are considered much more important than total cholesterol levels.

But the good news continued. It turns out that the LDL in egg eaters actually became safer. When LDL particles are small and dense, they can more easily penetrate into the lining of your arteries and cause plaque. The LDL in egg eaters got larger and fluffier making it safer and less susceptible to damage from oxidation and less susceptible to causing plaque in the arteries.

In addition, other health benefits of eggs are:

1- Eye health – May help prevent macular degeneration and cataracts because of lutein and zeaxanthin levels they contain
2- Provide high quality protein and essential amino acids
3- Contains Vitamin D
4- Possible breast cancer prevention – in one study, 6 eggs per week reduced risk by 44%
5- Healthy hair and nail due to high sulfur content

 

Click here to listen to my radio segment about cholesterol, discussed on the Dr. Tony O’Donnell Show!

 

To the Best of Health,

Curt Hendrix,  M.S., C.C.N., C.N.S.

 

(1)-Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9:8-12.

Life Extension Smoothie – Powerful & Important Health Benefits

I created the Life Extension Smoothie to provide some of nature’s most protective, healing and perfect nutrients to protect against those factors that cause aging and disease.  There are numerous benefits to combining ground organic flax-seed, omega 3 & 6 essential fatty acids and blueberries in a delicious protein smoothie.  These benefits are described below following the recipe.

LIFE EXTENSION SMOOTHIE

  • 8 oz. (227 gm) Frozen Blueberries
  • 2 Tbs (30 gm) Ground Flax Seed Powder
  • 1 Tbs (15 ml) Barlean’s Omega Twin (Organic Flax & Borage oils)
    • May substitute another brand or just flax oil)
  • 1 scoop  MRM Natural Whey Protein Powder (low carb and no sugar or artificial sweeteners)
    • May substitute with any nutritious  low/no sugar whey protein powder.  A vanilla protein powder will add to it’s delicious taste.
  • 16 oz. Water (474 ml)
  • 1 tsp (5 gm) Cinnamon Powder
  • 4 Ice cubes (adjust to preferred thickness)

Blending Instructions

Add the ice, blue berries, flax-seed powder first, then add the oil and cool water.  Blend on low for about 10 seconds, then on high for a minute or more.  Drink first glass.  Re-blend for 20-30 seconds, drink balance.

Health Benefits:

Flax Seed Powder – Flax is a blue flowering plant that has attracted the attention of medical researchers around the world.  Not only is it a source of two different kinds of dietary fiber (soluble & insoluble, each with different health benefits), it is also a source of powerful, health promoting Omega-3 essential fatty acids.  Flax seed is the single highest source of”LIGNANS” which protect our body against cellular damage and unhealthy cellular changes.  Flax seed has been studied for the following conditions: heart disease, prostate cancer, breast cancer, colon cancer, esophageal cancer, oral cancer, menopause, PMS, kidney disease, constipation, Irritable Bowel syndrome, diabetes, peptic ulcer, hemorrhoids, weight loss and mineral absorption.

Flax Seed Oil – Flax oil contains Omega 3 essential fatty acids or EFA’s.  These are the “anti-fat” fats that make foods like flaxseed and certain cold water fishes like salmon, herring and mackerel so healthy. The EFAs are the good fats that fight the bad fats we get in our diet from junk food and processed foods that are almost impossible to avoid.  The highest quantities of Omega-3 fatty acid called alpha-linolenic acid (ALA) is present in flax-seed.  ALA is the parent from which EFA and DHA (the healthy fish oils) are derived.  ALA converts to compounds called prostaglandins. These compounds can be either inflammatory and anti-inflammatory. ALA converts to anti-inflammatory types of prostaglandins and since most degenerative disease all have inflammatory components, ALA is a welcome ally.  In fact studies have shown that ALA prevented platelets (red blood cells) from clumping together which can be a factor in heart attack. It has been known to increase the elasticity of heart arteries, and lowers risk of heart attack and stroke. A study also showed that women who have breast cancer had very low levels of ALA in their breast tissue compared to women with healthy tissue.

Borage Oil – Borage is a plant whose flowers and leaves as well as the oil from its seeds are used as medicine.  Borage seed oil contains a high content of the essential fatty acid known as gamma-linolenic acid (GLA). GLA is part of the inflammatory mediation process and therefore the oil might be expected to have an impact on a variety of diseases and inflammatory conditions such as rheumatoid arthritis, and atopic eczema.  Combined with fish oil, borage seed oil has shown improvement in bone density in a study of elderly osteoporotic women.  A study also concluded that GLA may hold promise for treatment of diabetic neuropathy.

Every cell in our body is enclosed by a cell membrane which plays a role in determining many cell functions, including what healthy or unhealthy things get in or out of our cells. Almost 25% of the cell membrane is composed of what should be healthy “phospholipids” (good fats).  Unfortunately because you get so very little of the good fats from sources like flax oil and borage oil, and so many of the bad fasts from the typical western diet, that the body uses what it has (the bad fats, disease-causing trans and saturated fats) and incorporates the bad fats into these very critical cell membranes.  The very nature, integrity and function of the cell membrane worsens, and a critical mechanism that we rely on to stay healthy and stay alive is seriously changed and compromised.

THE GOOD NEW IS... By switching to a combination of flax-seed oil and borage oil (such as Barlean’s Omega Twin or various brands of the individual oils combined), the body will begin to incorporate the “good fats” back into your cell membranes and re-establish cell membrane integrity and give you back the powerful protection that healthy cell membranes provide to our bodies. Matter of fact, the very process of AGING is associated with organic and biological changes in things like cell membranes.  These EFA’s by protecting cell membrane integrity are combatting some of the cumulative negative effects of aging and poor dietary habits.

Blueberries – All fruits and vegetables contain varying amounts of some powerfully protective and health promoting compounds called phytochemicals.  One class of phytochemicals, “flavonoids” has an impressive range of heath benefits.  Blueberries seem to have the most impressive combination of phytochemicals, especially flavonoids compared to other fruits and vegetables.  A 2017 double-blind, placebo-controlled trial has shown that blueberries can improve some aspects of cognition in older adults. Studies also suggest blueberries can inhibit the growth of liver cancer growth, and can help preserve cognitive function in post-menopausal women and decrease their risk of developing Alzheimer’s disease.   Blueberries also have amazing anti-oxidant powers that can protect you and your loved ones from most of the illnesses and diseases we all worry about.

 

blueberries

We all know that we need oxygen to stay alive.  But one of the byproducts resulting from the burning of oxygen is the production of potentially dangerous and unstable molecules called “FREE RADICALS”  These free radicals are missing an electron and want to get that missing electron from somewhere in our bodies.  They do this by attacking a healthy cell. This attack can cause the cell to die or to mutate… Neither option is a good choice!  Fortunately both our bodies and certain foods can provide us with antioxidants that can neutralize these dangerous free radicals before they attack our cells.  Because there are many different types of free radicals the real trick is to know which of the many antioxidants can neutralize as many of the different types of free radicals as possible.  This is where the simple blueberry shines. The United States, National Institutes of Health found that blueberries containing antioxidants may act to protect the body against damage from oxidative stress, one of several biological processes implicated in aging and in the development of a number of neurodegenerative diseases.  Compared to 40 other fruits and vegetables measured for their anti-oxidant activity, the U.S. Department of Agriculture has ranked blueberries, by far and away the best.

Cinnamon – Proven health benefits of cinnamon are:  high source of antioxidants, contains anti-inflammatory properties, protects heart heath, fights diabetes, helps defend against cognitive decline and protects brain function, may help lower cancer risk, fights infections and viruses, while protecting dental health and freshening breath naturally.

Whey Protein – Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. People commonly use it as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass. Whey protein enhances immune function, may lower blood pressure, treat type-2 diabetes, reduce inflammation, may be beneficial for inflammatory bowel disease, and enhance the body’s antioxidant defenses as well.

The “Life Extension Smoothie” makes it easy for people to incorporate these incredibly healthy ingredients and nutritional treasures into their diet effortlessly. Enjoy.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.

 

Do You Really Want to Put Your Child on Drugs for ADHD?

The diagnosis of ADD and ADHD has risen by close to 50% over the last decade or two and this is in part due to the fact that more drugs are being pushed so more physicians are diagnosing the condition. Attention-deficit/hyperactivity disorder (ADHD) is a brain disorder marked by an ongoing pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development.  ADHD represents one of the most common disorders of childhood. The condition often persists through adolescence and can continue to adulthood.

It is normal to have some inattention, unfocused motor activity, and impulsivity, but for people with ADHD, these behaviors: are more severe, occur more often, and interfere with or reduce the quality of how they function socially, at school, or in a job.  Other conditions, such as learning disabilities, anxiety disorder, conduct disorder, depression, and substance abuse, are common in people with ADHD. Some people may have only one of these behaviors, for example, inattention without being hyperactive. Children however often have both.

Anybody who follows my research, articles or radio broadcasts knows that except for life-threatening emergencies, I am generally against taking drugs before implementing lifestyle modifications and exploring the possible use of nutritional supplements that have been proven to be safe and possibly effective. Patients and physicians are often misled to believe that drugs are generally safe and effective and the passage of time often proves this to be incorrect.

add

 

It is my opinion that we are “drug crazy” in the United States and when it comes to kids with ADHD, parents are often pressured or at least not offered options other than treating their child’s symptoms of ADHD with medication.  For example, in the UK it is recommended that physicians NOT put children with mild to moderate ADHD on medications, yet in the U.S., the American Academy of Pediatric guidelines are the opposite, with drugs being recommended as first-line therapy.

I read an analysis done by MedPage about a study done on children diagnosed with ADHD who were put on medications to treat the condition. When you read just how kids with ADHD who were given drugs fared, you will wonder who besides the drug companies are benefitting from these drugs recommended as a first-line therapy?

Before discussing the results found in this most recent study, it is crucial to know that a previous study funded by the U.S. National Institute of Mental Health and published in the Journal of the American Academy of Child & Adolescent Psychiatry found that ADHD treatments are not working for most young children and that symptoms continued over a six-year period despite being on medication.  90 percent of the children continued to experience symptoms.  Symptoms were just as severe for kids on the drugs as those who were not taking any drugs. Of participants, 62 percent of the children taking anti-ADHD drugs had significant hyperactivity and impulsivity, compared with 58 percent of children not taking medication. Moreover, 65 percent of children on medication also had serious inattention, compared with 62 percent of children not taking drugs to treat ADHD.

The information reported in a new study is just as alarming and upsetting.  Recently published in the Journal of the American Medical Association-Pediatric, this study was conducted by researchers/scientists at the University of Glasgow in Scotland.  It was not surprising to learn that children diagnosed with ADHD performed worse in school, and were more likely to be hospitalized for any reason including injuries than children without ADHD.

 

add medication

 

The authors followed children who were not only diagnosed with ADHD but were specifically put on medications to treat the condition.  Almost 800,000 children from ages 4-19 were followed for a four-year period and the following results were reported…

These medicated children were:

1- 5-6 times more likely to be excluded from school

2- significantly more likely to have special needs (mental health, learning disability, autism)

3- 42% more likely to be unemployed and 3X more likely to experience lower academic achievement.

4- more likely to have poorer health outcomes.

Clearly, parents should consider natural alternatives.

So what should a parent of a child diagnosed with ADD or ADHD do before considering placing a child on these questionable drugs?

Get your child off of processed foods (sugary cereals, processed meats, fast foods, sugary drinks like soda and significantly reduce sugar intake in general, and no artificial sweeteners.  It is best to eat unprocessed, whole foods.  Additives including artificial sweeteners, preservatives, and colorings may be especially problematic for those with ADD or ADHD.  Have him or her do the following:

  • Eat a couple of eggs for breakfast, more salads and vegetables, fish and free-range chicken breast
  • Take a daily probiotic from a well-known company or eat Greek yogurt (low sugar) or even a spoonful of sauerkraut daily
  • Consider taking a combination dietary supplement containing the following ingredients:
    • Vitamin C (Ascorbic Acid) 400 mg
    • Vitamin D3 (5,000IU) 125 mcg
    • Vitamin B-6 (Pyridoxal-5-Phosphate) 60 mg
    • Iron (as carbonyl iron) 20 mg
    • Magnesium (oxide) 200 mg
    • Bacopa Monnieri (50% Bacosides)  450 mg
    • Phosphatidyl Serine 100 mg
    • Saffron Extract (stigma) 15 mg (standardized 2% Safranal)

I think you and your child will see considerable improvement following this regimen and getting a good night’s sleep every night.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.

Paying Attention to Your Gut Pays Off!

Many people might be surprised and intrigued to learn that we have what could be considered a second brain or additional nervous system located in our gut. Our gastrointestinal tract works hard to keep us healthy and happy but we can face major health consequences when our gut health is compromised.

Our gut is an entire ecosystem of bacteria and yeast, some are beneficial while others are toxic. The human body contains about 100 billion bacteria cells. Only 10% of the cells in our body are human, the rest are microbial. Keeping this system healthy and balanced is crucial to our short and long-term health and even our longevity.

The Role of Probiotics in Gut Health

A probiotic is any food or substance that maintains or restores the balance of healthy and unhealthy microorganisms like bacteria and yeasts in our gut. Since the number of microorganisms in our gut outnumber the human cells in our body, you can begin to imagine why maintaining a healthy balance or correcting dysbiosis (an unhealthy balance of pathogenic organisms to healthy ones) is very important. Other than our skin, our gut is our primary contact with the outside world and a major entry point for pathogenic organisms. A very large percentage of our immune response is based upon phenomenon that occur in our gut (lymph tissue, white blood cells etc).

stomach

Are you paying attention to your gut health?

 

Dysbiosis has been associated with: heart issues, diabetes, obesity, chronic fatigue and cancer. It can also lead to depression, autism, obsessive-compulsive disorder, autoimmune diseases, and Alzheimer’s just to name a few. This link may be due to intestinal bacteria’s ability to make small molecules (called metabolites) that can reach the brain and impact how it works.

The plethora of microorganisms in our gut communicate with our brains via chemicals, hormones, enzymes and specific nerve connections between this gut-brain axis which is referred to as the enteric nervous system or second brain. This could explain such expressions as: having a gut feeling, or doing a gut check.

Some evidence suggests that it is not the presence or absence of one bacteria that makes up a healthy gut, but rather the diversity of bacteria. Because there are dozens or more of good microorganisms in our guts, I feel that food sources of probiotics are far favorable to taking probiotics supplements because they have multiple strains of the different probiotics which are naturally occurring and much more likely to provide over-all balance.

The best sources of probiotics are from fermented foods. Originally fermentation was used to naturally preserve foods so they would last longer but the process also significantly enhanced the concentration of healthy probiotic microorganisms as well.

 

Fermented foods which are EXCELLENT SOURCES of multiple types of probiotics are:

  • Kefir – Kevita is a brand I am not associated with, but really like. It is a sparkling, low sugar, high probiotic drink that comes in many flavors.
  • Sauerkraut – Tastes great and comes prepackaged or in jars carried by supermarkets and health-food stores.
  • Red Miso Paste – If you like miso soup you will enjoy its taste as well. You can eat the paste by itself or mix it with something.  I like mixing it with sauerkraut.
  • Organic Yogurt – I prefer yogurt that is low in sugar and organic or made from goat’s milk. You can sweeten the yogurt with natural non-caloric sweeteners like stevia or erythritol or a combination of the two.
yogurt

Yogurt: a source of probiotics

 

Beware of Antibiotics

When pathogens enter our body, they can sometimes cause infections, which are often treated with antibiotics. Unfortunately, antibiotics kill off both good and bad gut microorganisms thus creating an imbalance/dysbiosis. Poor diet and especially too much sugar can have the same effect.

Paying attention to your gut pays off! Our food choices greatly influence our bacteria population. Supplementing with probiotics or adding probiotics foods daily to your diet while trying your best to eat more plant-based foods and to reduce sugar consumption can lead to large and noticeable improvements in your over-all health, extend your life and increase your sense of physical and cognitive wellbeing.

To the best of health,
Curt Hendrix, M.S., C.C.N., C.N.S.