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Prostate health and erectile dysfunction

by Persona Nutrition

The prostate is a walnut-shaped gland in men that controls the speed, strength, and frequency of urination and ejaculation. You could say it’s part of the life blood of the crown jewels. It may seem like a bigger prostate means a stronger one, but the opposite is true. Doctors do rectal exams to feel if the prostate has grown. A swollen prostate cuts off urine flow, increases the need to urinate, and often makes urination painful. On top of all of this, sexual performance can even be limited.

 

Why blood flow is important

During arousal in men, signals from the brain trigger a reaction that causes blood to rush into the penis like a firehose. When stimulated, the muscles around the penis arteries relax so blood can be let in and absorbed by a spongy structure on the top side of the penis. Veins are squeezed to a small size when the blood rushes in. Without proper blood flow—when the arteries do not dilate appropriately because they are inflamed or clogged—men can’t get an erection. They can’t get blood in or keep it there. (1)

This is the basis of arterial health in a man and it’s extremely important for health in the nether regions.

 

Impotence (erectile dysfunction)

Virility is a sign of youthful manhood, so losing the ability to perform is something that makes men feel most acutely that their bodies are failing and they are getting old. Erectile dysfunction affects 5% of men in their 40s and up to 25% of men by the age of 65. One of the keys to staving off erectile dysfunction is optimum arterial health. (1)

While good arterial health increases erectile health, the chemical reactions in your brain that come in the form of anxiety, stress and depression as well as prostate issues can also be related to erectile dysfunction.

More than 60% of men in their 70s report that they’re swinging the clubs just fine. (1)  There’s no reason not to have the same pleasure.

 

How to feed your prostate

You can—and should—use food to support the health of your prostate as much as you can. I always recommend at least four servings of vegetables a day and maintain regular physical exercise. The following nutrients have been studied for prostate health:

 

  • Selenium: may be beneficial for men with lower urinary tract symptoms. Selenium increases both the activity and/or concentration of glutathione peroxidase and the concentration of selenoprotein. These antioxidants neutralize reactive oxygen species. This may inhibit the transformation of normal prostate epithelium into neoplasm.
  • Lycopene: a carotenoid found especially in cooked tomatoes, but also in red bell peppers, papaya, watermelon and guava. A 1997 reanalysis of the data gathered in the EURAMIC Study (an international study on antioxidants) found that men and women with the highest levels of lycopene in their bodies had the lowest risk of arterial aging. . Additional data on the benefits of lycopene for prostate health have accumulated, including from a recent study: https://www.pcrm.org/news/health-nutrition/canned-and-cooked-tomatoes-protect-against-prostate-cancer.
  • Cranberry extract: may ameliorate LUTS in males with benign prostatic hyperplasia. Cranberry has anti-inflammatory action through reduced cyclo-oxygenase-2 expression, suppression of IkBa degradation in human colon cancer cells and inhibits the growth and proliferation of several types of tumor cells including prostate.

 

If you’re having any concerns about the health of your prostate, be sure to contact your health care practitioner to discuss your challenges.

References:

  1. Roizen, MF and Oz, MC. YOU: The Owner’s Manual: An Insider’s Guide to the Body That Will Make You Healthier and Younger.
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Not a fan of fish burps?

by Persona Nutrition

The benefits of fish oil continue to be studied, yet some people struggle with the fish burps associated with these capsules. There are a few simple strategies that can be used to reduce your fish oil supplements repeating on you:

  1. Take the capsules frozen. The stomach empties relatively quickly and by the time the capsules melt, much of the contents will have been emptied into the small intestine, where omega-3 fatty acids are absorbed.
  2. Take the capsules with a meal. Fish oil must be taken with food to be effective. Food triggers the release of lipases from the pancreas. These are enzymes that cut fatty acids from their points of attachment. Once the lipase cleaves the omega-3 from its backbone (usually glycerol) it can then be absorbed in the small intestine.
  3. Try a different brand. Sometimes the ingredients in one brand of omega-3s are different and may make one more tolerable. Often the less fishy brands are a bit more expensive, as more processing means greater expense.
  4. Try an “odorless” capsule. In this case, the capsule is made to avoid quickly dissolving in the stomach and this can help to avoid the fishy burps.
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What are the benefits of fish oil?

First, it’s important to understand fat nomenclature. Saturated fats like coconut, butter, fat in red meat, cheese, and dairy have no double bonds. Monounsaturated fats like those in avocado, olives, olive oil, and macadamias have one double bond. Polyunsaturated fats like those found in many nuts, fish, and in many of the seed oil have more than one double bond. If the first double bond in a fat is located on the third carbon from the end, the fat is called an omega-3 polyunsaturated fat. These are anti-inflammatory fats. If the first double bond is at the sixth carbon from the end of the fat, we call it an omega-6 polyunsaturated fat. These omega-6 fats can be both good and bad.

There are two important omega-3 polyunsaturated fats: EPA and DHA. When purchasing an omega-3 supplement, look at the ingredients label and purchase the supplement that offers the most EPA combined with DHA per serving. Do not be misled by the front of the bottle, which is often deceptive about the amount of active ingredient. For instance, one brand might claim 1200mg of fish oil, but a closer examination of the active ingredients demonstrates only 400mg of EPA and DHA and the rest are other fats.

Most Americans get only 150 mg of omega-3 in their daily diet. This occurs despite an overall total fat intake of 80,000 mg daily (80 grams). In contrast, the Okinawans (longest-lived population on the planet) consume about 2000mg daily, while the Greenland Eskimos consume 6 to 7 grams daily and have very low rates of cardiovascular disease.

There is evidence showing that omega-3 supplementation with higher levels of EPA lowers cardiac risk in high-risk populations. (1) In addition, there is substantial evidence that higher omega-3 red blood cell membrane levels (called the omega-3 index and available direct to consumer) are associated with better health in general. (2)

 

Studies suggest that EPA omega-3 works by:

  1. Incorporating itself into the cell membrane, which is made of fats, and making the cell function better metabolically.
  2. Creating chemicals that reduce inflammation called resolvins.
  3. Reducing the stickiness of platelets, which can reduce clots.
  4. Perhaps helping the autonomic nervous system function better (positive impact on pulse and blood pressure).

 

DHA works similarly with some caveats:

  1. It seems to be more potent at lowering triglycerides than EPA (though both are used together to lower elevated triglycerides).
  2. It also creates anti-inflammatory compounds called “protectins.”
  3. It has a similar effect on the stickiness of platelets.

 

The brain and the retina of the eye are very rich in DHA. And, several studies suggest that DHA omega-3 is the brain-healthy omega-3.

Of interest, EPA can convert to DHA, which is a longer fat, but not the reverse. In nature, both come together, and nature usually gets the recipe correct. Unless prescribed, I suggest my patients look for a supplement that contains a mixture of both. Always remember to speak with your health care practitioner before starting any vitamin or nutritional supplement program.

As a member of Persona’s Medical Advisory Board, I provide my expert opinion on new supplement formulations. The Persona DHA w/Vitamin D has 225mg DHA and 42mg EPA, while its Omega-3 has 200mg DHA, 50mg DPA, and 275mg EPA. In addition, Persona offers a vegan source of DHA omega-3 that is derived from marine algae.

References:

  1. https://www.acc.org/latest-in-cardiology/clinical-trials/2018/11/08/22/48/reduce-it
  2. https://pubmed.ncbi.nlm.nih.gov/15208005/
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4 recipes that support eye health

by Persona Nutrition

Nearly three-fourths of Americans aged 55 and older start noticing changes in vision between the ages of 40 and 45-years-old. Studies show there is a lot you can do diet-wise to avoid vision loss. Here are some of my favorite recipes that support eye health.

 

Creamy Green Mashed Potatoes

Rich in vitamin C and lutein/zeaxanthin, helping filter out high-energy blue wavelengths.

 

Ingredients:

2 1 /2 pounds russet potatoes, peeled and cut into large chunks

1 bunch collard greens, washed, stemmed and cut into 1 /2″ strips (approximately 8 cups)

2 garlic cloves, minced

1 /2 cup fat-free sour cream

1 /2 cup fat-free 1 /2 & 1 /2 cream

1 tablespoon butter

salt and pepper to taste

 

Directions: 

  1. Place potatoes in large pot of cold water, bring to boil, reduce heat, and simmer until tender, approximately 20 minutes. Drain and return potatoes to pot.
  2. Place collards and garlic in a large saucepan over medium heat. Bring to simmer and steam covered for 10 minutes or until cooked through, but still bright green, stirring occasionally to prevent burning. Remove from heat.
  3. Add remaining ingredients to potatoes, along with collards. Mash or whip to desired consistency. Add more cream if too thick. Makes 8 servings (approximately 2/3 cup each).

Nutritional information (per serving): 176 Calories; 8 % fat (1.6 g total, <1 g saturated), 36 mg omega-3s 81 % carbohydrate (35.6 g), 11 % protein (4.8 g), 4 mg cholesterol, 3 g fiber, 27 mg vitamin C, 1 mg vitamin E, 0.5 mg zinc, 39 mg sodium.

 

Penne with Greens ‘n Gorgonzola

Penne with Greens ‘n Gorgonzola

Plenty of eye-protecting lutein, zeaxanthin, folate, and zinc, with modest amounts of vitamin C.

 

Ingredients:

10 oz. uncooked whole wheat penne pasta

Olive oil cooking spray

1 1 /2 cup yellow onion, diced (~ 1 medium onion)

3 large clove garlic, minced

1 /2 cup chicken broth

3 Roma tomatoes, chopped (~2 cups)

1 (6-ounce) bag fresh baby spinach

1/3 cup fresh basil, chopped or 1 teaspoon dried basil

salt and pepper to taste

2/3 cup crumbled gorgonzola cheese (or 1 /2 cup low-fat Parmesan cheese or 1/3 cup crumbled feta)

1/3 cup pine nuts (optional)

 

Directions: 

  1. Cook pasta according to package directions, without salting water.
  2. While pasta is cooking, spray a large, non-stick frying pan with cooking spray. Heat over medium-high heat. Add onions, then stir and cook until slightly transparent, approximately 5 minutes. Add garlic, stir and cook for another minute. Add broth and let simmer for 3 minutes. Add tomatoes, toss, and simmer for 2 minutes. Add spinach and basil, cook and stir for approximately 2 minutes, or until leaves wilt. Remove from heat and salt/pepper to taste.
  3. Drain pasta and add to spinach mixture. Thoroughly toss. Serve on a platter and top with gorgonzola and pine nuts. Makes 6 servings.

Nutritional information (per serving): 300 Calories; 25% fat (8.3 g total, 2.8 g saturated), 204 mg omega-3s, 57% carbohydrate (43 g), 18% protein (13.5 g), 8 mg cholesterol, 8.6 g fiber, 27 mg vitamin C, 1.33 mg vitamin E, 2.1 mg zinc, 271 mg sodium.

 

Roasted Butternut Squash Salad on a Bed of Baby Spinach

Roasted Butternut Squash Salad on a Bed of Baby Spinach

Packed with lutein/zeaxanthin maintaining healthy cells in the eyes, vitamin C, vitamin E, and zinc.

 

Ingredients:

cooking spray

1 large butternut squash, peeled, seeded and chopped into 1 /2″ cubes (~ 4 cups)

1 lb beets, peeled and cut into 8 to 12 cubes

salt & pepper to taste

2 slices bacon

3 tablespoons red wine vinegar

1 1 /2 teaspoon Dijon mustard

1 tablespoon olive oil

1/3 cup thinly sliced red onion

8 cups baby spinach

3 tablespoons chopped pistachio nuts

 

Directions: 

  1. Coat cookie sheet with cooking spray. Heat oven to 425 degrees F.
  2. Spread squash on half a cookie sheet, one layer thick and beets on other half. Spray with cooking spray and sprinkle with salt and pepper to taste. Bake for 20 to 25 minutes, or until cooked but firm, tossing once. (Do not let squash and beets touch, since beets will color the squash.) Remove from oven and set aside.
  3. While vegetables are roasting, cook bacon in a small, non-stick frying pan over medium-high heat until crisp. Remove, pat dry, and crumble. Retain 2 teaspoons of the drippings.
  4. In a small bowl, blend vinegar, mustard, olive oil, salt and pepper to taste, bacon crumbles and bacon drippings. Set aside.
  5. In a large bowl, toss onion, lettuce, and dressing until thoroughly coated. Arrange on 6 salad plates, place equal amounts of the roasted squash in the middle and the beets around the edges. Sprinkle with pistachios. Makes 6 servings.

Nutritional information (per serving): 175 Calories; 35% fat (6.7 g total, 1.7 g saturated), 124 mg omega-3s, 55 % carbohydrate (23.5 g), 10% protein (4.3 g), 3 mg cholesterol, 7.5 g fiber, 35 mg vitamin C, 1 mg vitamin E, 0.75 mg zinc, 115 mg sodium.

 

Spicy Grilled Salmon with Ginger

Spicy Grilled Salmon with Ginger

Full of omega-3s that can protect eyes from macular degeneration and dry eye syndrome.

 

Ingredients:

1/4 cup chopped fresh cilantro

1/3 cup hoisin sauce

2 Tbsps. minced fresh ginger

1 teaspoon brown sugar

1 Tbsp. chopped canned chipotle peppers

½ lemon

1 pound salmon fille, 1″ thick or six 5-ounce salmon steaks

Fresh spinach, washed and stemmed

 

Directions:

  1. Preheat grill or broiler.
  2. Stir together in a medium bowl the cilantro, hoisin, ginger, brown sugar, and peppers.
  3. Sprinkle lemon over salmon, then brush both sides of salmon with hoisin-glaze mixture.
  4. Grill or broil until opaque in center, basting occasionally with remaining glaze (approximately 6 minutes per side).
  5. Transfer salmon to a plate of fresh spinach. Makes 6 servings.

Nutritional information (per serving): 284 calories, 50% fat (15.9 grams), 760 milligrams omega-3 fats, 3% carbohydrate, 47% protein, 0 fiber.

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Anti-inflammatory foods and why you need them

by Yaquelin, RDN

With so many trending diets on the media it is hard to filter through them and figure out what you really need. You’ve probably heard your doctor talk about inflammation, or seen foods and supplements promoting anti-inflammatory properties in the grocery store. Is this just another trend? How do you know if you’re experiencing inflammation anyways?

 

What is inflammation?

Our immune system has various layers protecting our bodies from our environment. When we’re exposed to physical stress, trauma, infections, or chronic disease, our immune system triggers an inflammatory response. This response releases eicosanoids and cytokines which are signaling molecules, to aide in the inflammation. Inflammation may be characterized as either acute or chronic.

Acute inflammation occurs as a result of an injury or infection and is short-lived, lasting anywhere from minutes to days. During an acute inflammatory response, there may be increased blood flow and an accumulation of white blood cells. This results in a physical response including redness, heat, and pain at the site. These minor effects result from new cells synthesizing and healing the affected tissue.

A chronic response, on the other hand, is long-term inflammation which can last months to years due to a weak inflammatory response during the acute phase. Other common factors that play a role in chronic inflammation are the aging process, environmental toxins, and poor nutrition. Chronic inflammation will eventually lead to symptoms of other disease states. (1)

Chronic inflammation will affect the organs in our bodies in several different ways. Inflammation at the brain will cause symptoms such as fatigue, cognitive dysfunction, and sleepiness. At the Endocrine system, it will cause an increase in metabolic rate, leading to muscle wasting. At the muscles, it will cause insulin resistance and hyperglycemia. At the gastrointestinal tract, it will cause a decrease in motility. Inflammation may also occur at the kidneys, heart, pancreas, and reproductive system. (1,2) (Krasue 163)

 

Anti-inflammatory foods

In several studies, an anti-inflammatory lifestyle has shown to reduce inflammation. (3) Consuming more anti-inflammatory foods will have several benefits. What are anti-inflammatory foods? These are foods that are high in nutrients, phytochemicals, and antioxidants. Phytochemicals are compounds found in plants that protect the plant from predators and work in similar ways when we consume them. Antioxidants are compounds, including vitamins and minerals such as vitamin E, carotene, and selenium. They fight against free radicals; toxic chemicals in our body which are caused as a result of environmental stresses and toxins. (4, 5)

Common sources are fruits, vegetables, nuts, spices, herbs, and even teas. In several studies, specific herbs like ginger and turmeric have shown to be beneficial in promoting a healthy inflammatory response.

While increasing these foods, you want to make sure that you’re also limiting foods that can cause inflammation. Whether you’re looking to increase consumption of anti-inflammatory foods or not, it’s good to have a balance of foods. Saturated fat, cholesterol, and trans fat are nutrients that will lead to increased inflammation; foods that are highly refined and processed will contain these nutrients.

 

Anti-inflammatory supplements

No one has the perfect diet. We do what we can. But thanks to advances in science and technology, we have the option to use supplements when needed. Here at Persona, we’ve got you covered. (6,7) We’ve done extensive research on the following supplements, all of which support a healthy inflammatory response:

  • CBD Hemp Extract
  • Boswellia
  • DHA w/ Vitamin D
  • Omega-3
  • Omega-3 w/ Biocurc®
  • Pycnogenol
  • Spirulina
  • TRU NIAGEN®
  • Turmeric
  • Vegan DHA

 

Whatever dietary practices you choose to take, there’s always room for more anti-inflammatory foods. Take initiative now to be prepared if/when your body needs the support.

References:

  1. Chen L, Deng H, Cui H, et al. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. 2018;9(6):7204-7218.
  2. Mahan, L. K., Escott-Stump, S. L., Raymond, J. K., & Mendelson, M. undefined. (2012). Krauses food & the nutrition care process(13th ed.). St. Louis, MO: Elsevier.
  3. Cavicchia PP, Steck SE, Hurley TG, et al. A new dietary inflammatory index predicts interval changes in serum high-sensitivity C-reactive protein. J Nutr. 2009;139(12):2365-72
  4. Minihane AM, Vinoy S, Russell WR, et al. Low-grade inflammation, diet composition and health: current research evidence and its translation. Br J Nutr. 2015;114(7):999-1012.
  5. Zhu F, Du B, Xu B. Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Crit Rev Food Sci Nutr. 2018;58(8):1260-1270.
  6. Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017;45(5):1105-1115.
  7. Kiecolt-glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011;25(8):1725-34.
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Intermittent fasting

by Claire, RDN

Intermittent fasting is a diet that has recently gained just as much popularity as it has skepticism and criticism. Some swear by it claiming that this is not just a fad diet, but a life-altering approach to food. Others are not so quick to jump to the same conclusions. Either way, it’s intriguing for a diet to be so polarizing and it definitely makes me want to know more. So what is intermittent fasting and what does the research really say about it?

 

What is intermittent fasting?

Intermittent fasting is a type of diet that is characterized by a restriction of caloric intake usually for 12 hours or more. (5) It revolves around the idea that you can alter your metabolism’s normal routine to get the desired results. Sounds crazy, right? To alter one of the most complex functions in your body by simply adjusting your eating times? Although it sounds crazy, there is some truth here! The principal is that by fasting for long periods of time you are forcing your body to make a “metabolic shift” that usually occurs after 12 hours of not eating. (1, 6) This metabolic shift forces your body to stop utilizing glucose as its’ primary energy source and use fatty-acids instead, which is said to reduce muscle loss. (1)

Not only does intermittent fasting focus on the metabolic shift, but its’ other main driving principle is the creation of a caloric deficit. (5) This idea in the nutrition community is much more simple and widely proven that creating a caloric deficit will result in weight loss. So from the metabolism perspective so far we can see how there is evidence that suggests this diet could be beneficial.

 

What are the potential benefits?

There have been numerous research studies with rats that have shown promising results for the benefits of intermittent fasting. These potential benefits include reduced inflammation, improved glucose metabolism, improved cardiovascular health, increased resistance to disease and stress on cells, and reduced blood pressure. (1) There have also been preclinical studies and clinical trials showing benefits related to diabetes, certain cancers, and neurologic disorders. (2) In a 2018 review of the health benefits associated with fasting, they found that most studies showed a reduction in cardiovascular factors that indicate an increased risk for heart disease. (1) In other animal studies, there has been a link to certain types of fasting and delayed onset of Alzheimer’s and Parkinson’s disease. (2) Intermittent fasting can also help to improve insulin sensitivity, which means the body can use glucose more effectively. (9) Intermittent fasting may also play a role in aging as some evidence suggests reduced oxidative stress and inflammation (as the two are closely related) and can even help to preserve memory. (9)

All of these benefits sound great! Well, yes, in theory. But a lot of these studies with clearly defined benefits have only been conducted on animals and not humans. Unfortunately, we don’t have enough studies on humans or long-term studies on humans to determine if these benefits are still evident. Yes, some research does suggest that this diet can have many benefits, but on the contrary, there is a ton of research that has not been conducted yet and this diet has just simply not been studied long enough to know the long-term effects on human health.

 

What are the potential drawbacks?

Despite its benefits, there are multiple potential drawbacks with following this diet such as feeling dizzy, nauseous, light-headed, and fatigued after a fasting period. It also could reduce your exercise performance as you do not have proper nourishment throughout the day to fuel your workout as you normally would. Additionally, you may overindulge on the days that you are not fasting, creating unhealthy eating patterns due to your appetite hormones flaring after a period with very limited to no food intake for long periods of time. (7) There are also possibilities of weight regain, binge-eating disorder, and depression as food is just as much emotional and social as it is for nourishing our bodies. (8)

There is so much information on intermittent fasting that it can be hard to know where to begin and what to believe! However, it’s impossible to determine a diet as solely “good” or “bad” and recommend a diet for everyone or recommend it for no one because the science is so complicated and no one person is the same. There are so many factors that affect everyone’s individual outcomes even with the same approach toward food. Factors like your age, gender, genetics, lifestyle choice, and preexisting conditions can all greatly influence your body’s reaction to different diets. Nutrition is not a one size fits all approach, which is why it can be hard to figure out what is right for you. This also makes the research complex without the possibility of absolute black and white truths.

Despite some promising benefits in research studies, there are still a lot of unknowns about this diet. In general, this diet is not recommended for those who are pregnant, have diabetes, or are on medications. (5) Always contact your RDN and healthcare provider before starting a new diet to see what is best for you and your complex health profile.

The Do’s and Don’ts of Intermittent Fasting

Do:

  1. Continue to consume around the same amount of calories as you would if you were not fasting. The goal with intermittent fasting is not to slash your calorie count and completely skip meals, but instead to shorten the time frame in which you are consuming these calories.
  2. Plan meals that are nutrient-dense to provide you with the energy that you need to thrive. After fasting for 14-16 hours, it is crucial that the first meal you consume contains high-quality protein and healthy fats to nourish your body properly.
  3. Consume plenty of water and feel free to incorporate any zero-calorie beverages such as black coffee and unsweetened tea into your diet. Be mindful not to add any cream, milk, or sweeteners to coffee and tea as these do contain calories and can break your fast.
  4. Wait to take your supplements with your first meal. Supplements are best absorbed when taken with food as many vitamins and minerals are fat-soluble and need dietary fat for best absorption.
  5. If you do want to workout shortly before breaking your fast, consider supplementing with a BCAA which can help maintain lean body mass.
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Don’t:

  1. Begin intermittent fasting too quickly. It is okay if you want to try a longer feeding window and a shorter fasting time before transitioning to the more traditional fasting time periods of 14/10 or 16/8.
  2. Be careful not to eat such a large meal when first breaking your fast for the day. This can contribute to digestive discomfort and may make it difficult to consume the rest of your meals throughout the day.
  3. Do not follow intermittent fasting or any sort of time-restricted eating if you have any history of or currently have disordered eating, an eating disorder, hormonal irregularities, or are trying to get pregnant.
  4. Do not complete a vigorous workout hours before breaking your fast. It is important to fuel yourself properly around your workouts and waiting too long to eat can leave you feeling extremely fatigued.
  5. Do not wait to take medications if you must take them at a specific time of the day with food. Please discuss with your doctor if you take prescription medications or have any other health conditions that may impact your ability to intermittent fast.
  6. Do not continue to follow this way of eating if it does not benefit you. Intermittent fasting should only be a diet tool that can positively benefit your life, and it results in any negative side effects, continuous fatigue, or impacts your relationship with food, it is likely not beneficial for you.

Take-Home Message

Intermittent fasting is not the answer to all your health concerns. It is not a magical way of eating that makes you lose weight overnight. Intermittent fasting may be a useful approach to aid in weight loss efforts or improve your overall health. If you are in good physical health and you have a healthy relationship with food, feel free to try it and see if intermittent fasting can benefit you!

References:

  1. Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity (Silver Spring). 2018;26(2):254‐268. doi:10.1002/oby.22065
  2. Cabo, Rafael De, and Mark P. Mattson. “Effects of Intermittent Fasting on Health, Aging, and Disease.” New England Journal of Medicine, vol. 381, no. 26, 2019, pp. 2541–2551., doi:10.1056/nejmra1905136.
  3. Tello, Monique. “Intermittent Fasting: Surprising Update.” Harvard Health Blog, 10 Feb. 2020, www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156.
  4. Gordon, Barbara. “What Is Intermittent Fasting.” EatRight, 7 May 2019, www.eatright.org/health/weight-loss/fad-diets/what-is-intermittent-fasting.
  5. Orenstein, Beth W. “Intermittent Fasting: The Key to Long-Term Weight Loss?” Today’s Dietitian, Dec. 2014, todaysdietitian.com/newarchives/120914p40.shtml.
  6. Brody, Jane E. “The Benefits of Intermittent Fasting.” The New York Times, The New York Times, 17 Feb. 2020, nytimes.com/2020/02/17/well/eat/the-benefits-of-intermittent-fasting.html.
  7. Harvard Health Publishing. “Not so Fast: Pros and Cons of the Newest Diet Trend.” Harvard Health, Oct. 2017, health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend.
  8. Stockman MC, Thomas D, Burke J, Apovian CM. Intermittent Fasting: Is the Wait Worth the Weight?. Curr Obes Rep. 2018;7(2):172‐185. doi:10.1007/s13679-018-0308-9
  9. Harvie M, Howell A. Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence. Behav Sci (Basel). 2017;7(1):4. Published 2017 Jan 19. doi:10.3390/bs7010004
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Why You Should Increase NAD+

by Admin

Guest post by Frank Jaksch, ChromaDex Co-Founder & Executive Chairman

We’re future-bound. The internet age allows for personalized solutions for health and the ability to support health at the cellular level. In a world where the science of health is accelerating, we will understand ourselves at our fullest, with a deeper knowledge of our bodies, and more importantly our cells. At Tru Niagen®, we’re excited to step into a new digital age of health with Persona Nutrition.

Persona exists at the crux of technology and nutrition. Using a unique algorithmic assessment, they’re able to tailor nutritional solutions that are specific to the health of an individual, scanning user data to prevent drug or allergen interactions, and more importantly filling nutritional gaps as needed. Whether you seek healthy aging, athletic performance, or strategic nutrition, Persona provides advanced, personalized solutions for adult health.

We’re proud to further our mission by catering to the cells of Persona customers. We’ve partnered with Persona to support health at the cellular level. By stoking the power of one mission-critical, essential molecule, Tru Niagen® continues to revolutionize health by making us all think of our health at the cellular level.

 

No matter what, your cells need NAD+

Our nutrient makes easy work for an algorithm, particularly for the aging population who experiences a decline in NAD+ levels. NAD+ stands for nicotinamide adenine dinucleotide and is an essential molecule for the health of your cells. Tru Niagen® contains patented NR (or Niagen®), which is the most efficient way for your cells to produce NAD+.

Every cell depends on NAD+. An invaluable resource, NAD+ helps cells convert food into ATP. When we neglect our bodies, our cells and our cellular health inevitably suffer; however, our bodies have mechanisms in place to repair this damage. NAD+ is fundamental to cells as they repair damage from stressors like overeating and alcohol consumption.  Your cells need restorative support. Nicotinamide riboside (NR), the active ingredient in Tru Niagen®, increases NAD+ by 40-50%*. You are your cells’ sole champion—with Tru Niagen® in your Persona pack, you can effortlessly serve your cells the care they deserve.

NAD+ explained

Much about the aging process eludes scientists to this day. Yet the role of one molecule reveals itself to be a chief asset in healthy aging—nicotinamide adenine dinucleotide (NAD+). As you now know, Tru Niagen® is clinically proven to increase NAD+ production in cells. But what does that mean for your health?

Cells rely on NAD+ to maintain and repair mitochondria, our cellular powerhouses, to sustain the generation of ATP. Simply put, ATP is energy, used by cells to perform their critical functions. NAD+ itself is the key component for all of the repair mechanisms in the cell such as energy generation: your body can support cellular repair, provide energy to cells, and promote a healthy cellular metabolism.

It may be tricky to visualize health on a cellular scale—but incorporating micronutrients into one’s regimen is critically important. Cells are the building blocks of our world, and everything in it. This is what has health care providers saying, “cell care is the new self-care.” The butterfly effect of cellular health swings in two directions. Daily human habits such as alcohol consumption and overeating can result in weaker cells that perform less efficiently, risking dysfunction in the body. Conversely, when one tends to their NAD+ supply, meeting their cellular needs, cells are rejuvenated for an outward ripple of health.

 

From a trusted source

Tru Niagen® is manufactured in the United States with ingredients around the world and quality tested at our lab here in the US. Our main ingredient, NR, and our finished product are both made in the United States and tested in our own facilities, which ensures the quality and safety of the brand. By keeping all our manufacturing in the United States, we create American jobs for a new generation of scientists and can keep up with a rapidly changing market.

These are the details that matter. With your cells in the hands of Tru Niagen®, products rooted in ethics, science, and uncompromising quality are more accessible than ever.

Experience the power of cellular health—find it in your Persona pack or at truniagen.com.

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Blue light and eye health

by Persona Nutrition

Blue light is essential during the day

Everyone knows how great it feels to walk outside on a sunny day. And that’s not just because we’re in quarantine. It’s because the spectrum of visible light we see stimulates us. And some of that is blue light. Even though blue light seems to be getting a bad rap these days, it’s actually essential for good health. The blue light we get from the sun boosts alertness, helps support memory and cognitive function, and elevates our mood. It also regulates our circadian rhythm—the body’s natural wake and sleep cycle. So, exposure to blue light during the day is great.

 

Get rid of blue light at night

When we have an issue with blue light is at night. How do we get blue light at night, you might ask? Our devices. Normally, the pineal gland in our brain begins to release melatonin a couple of hours before bedtime. But the pineal gland is also hooked up with our optic nerves. So, when we get blue light from our devices, that blue light tells the pineal gland not to release melatonin. That’s why watching movies on our tablet or scrolling through our phone in bed may make it harder to fall asleep and makes us wake up feeling sleepier—even after eight hours of good shuteye.

If you want good sleep, it’s important to restrict blue light at night. And while there’s a lot of hype around blue light glasses, there’s no great consensus they’re helpful. It’s simple. If it’s dark, the pineal gland will start to work and do its job. If you get blue light, it will shut off.

 

How to counteract blue light

  1. Use blackout curtains. Your room should be pitch-black dark so your pineal gland starts working, releasing the melatonin you need to sleep better. Ever notice every good hotel has blackout curtains? It’s so you sleep better.
  2. Put your laptop, tablet, phone, etc. away before you go to bed. It will take some practice, but trust me, it will be worth it.
  3. If needed consider taking a long-acting, slow-release melatonin. If the goal is to improve the release of melatonin in your body, you can take a melatonin supplement. Melatonin can also be important to help regulate time zone changes. But it’s always best to take a long-acting, slow-release melatonin. If you take a short acting, it will peak and be gone. Melatonin is also a very powerful antioxidant, helping refresh the body and the immune system, so when you wake up, you feel refreshed.

 

Supplements for your eyes

If you’re worried about eye strain on top of the blue light absorption, we know the cells in our eyes are full of long-chain healthy fat, DHA Omega-3. Taking a DHA supplement will help support the overall health of the retinal cells. Most people also don’t get enough Omega-3, so Persona’s DHA supplement is a great add on for all those Omega-3 DHA fatty acids, essential for eye and brain health.

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Protecting your brain from decline

by Kimberly, MS, RD, CD

As we get older, it’s normal to wonder if you’re doing all you can to protect your brain. Many people worry about developing Alzheimer’s disease or dementia. It’s estimated that as many as 5.5 million Americans age 65 and over live with Alzheimer’s.1 Research has now found that many of the changes that occur in the brain of those with Alzheimer’s and dementia occur years before the first symptom. 1 So what can you do to lower your risk of cognitive decline?

 

Get active

Getting regular exercise may benefit your brain health in the long-term. The thought is that exercise helps to provide your brain with increased blood flow and oxygen.2 Our body systems are all super interconnected. A good rule of thumb is, if it’s good for your heart, it will be good for your brain too. And there’s no reason to think your workouts have to be extreme, even a walk around the block will help to improve both brain and heart health.

 

Eat healthy

Research has shown that eating a heart-healthy diet may also help protect your brain. Focus on getting plenty of fruits, veggies, and whole grains. And limit your intake of sugar and saturated fat. No diet plan has been found to be the magic fix for cognitive decline, but the DASH diet and Mediterranean diet are right on track.2 Both of these diet plans put a focus on eating lots of fruits and veggies, whole grains, lean proteins like fish or chicken, and choosing healthy fats like olive oil.

 

Keep your brain busy

Several studies have shown that keeping your brain busy can help to keep it working well. Things like social interaction and brain games are helpful. Make sure to stay socially connected to friends and family, and try picking up a puzzle or new activity.2 Researchers aren’t really sure why it works, but it could be due to the way our nerve cells connect in the brain.

References:

  1. Basics of Alzheimer’s Disease and Dementia Cognitive Health. National Institute on Aging website. https://www.nia.nih.gov/health/preventing-alzheimers-disease-what-do-we-know. September 24, 2018. Accessed May 6, 2020.
  2. Alzheimer’s Research and Progress. Alzheimer’s Association website. https://www.alz.org/alzheimers-dementia/research_progress/prevention#physical. Accessed May 6, 2020.
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Bloating, gas, and diarrhea—dispelling a common misconception about probiotics.

by Carielle, MS, RDN

Probiotics are bacteria that are used to help maintain healthy microorganisms in the body’s gut. Humans naturally have between 500 and 1,000 different strains of bacteria in their bodies. These microorganisms optimize the body’s digestion system and support a healthy immune function.

One of the most common misconceptions I hear about probiotics is that they can cause bloating, gas, and diarrhea. While these symptoms can occur for some people, the opposite is actually true in that probiotics are often used as a way to help ease these digestive issues.

 

Truth: probiotics, bloating, and gas

The human gut flora can be altered by diet, lifestyle, exercise, exposure to toxins, and antibiotic use among many other things. Probiotics can help by maintaining a healthy balance of bacteria in the microbiome in the midst of those changes.

Overgrowth of “bad” bacteria in the gut can cause digestive discomfort such as gas and bloating. Probiotics can suppress the growth of pathogenic bacteria which, in turn, helps reduce gas production and bloating in individuals with digestive health conditions.

Abdominal bloating is often caused by a buildup of fluids or gas in the abdominal section of the body. One way to scientifically measure this build up is by looking at a person’s abdominal distension scores. Research shows that the abdominal distension scores may be improved with the use of probiotics containing Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus casei, or Lactobacillus plantarum species. (1)

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Diarrhea

In terms of diarrhea, probiotics can help enhance the intestinal immune response, restore balance to gastrointestinal flora, and upregulate intestinal electrolyte absorption, all of which can help alleviate this issue. (2)

Researchers have looked at probiotic use for Traveler’s Diarrhea, which is an intestinal infection that occurs when eating or drinking contaminated food or water—commonly associated with traveling and experiencing new foods and beverages. A systematic review and meta-analysis published in 2019 in Travel Medicine and Infectious Disease showed that Saccharomyces boulardii is an effective strain for the protecting against Traveler’s Diarrhea. (3)

If you are taking antibiotics and are concerned about the potential of diarrhea, research has also pointed to the use of Saccharomyces boulardii (4) or Lactobacillus rhamnosus (5) to support antibiotic-associated bacteria.

 

New research

There’s other research—albeit more research is needed in this area—that suggests probiotics may play a role in supporting our mood too—added bonus. In one case, probiotics have the potential to help reduce negative thoughts associated with a sad mood, according to a study published in Brain, Behavior and Immunity.

Don’t let misleading probiotic headlines guide you on a confusing path to this gut healthy option. Probiotics can help optimize your gut health so you are better prepared for bouts of bloating, gas, and diarrhea—or even stave off these issues.

References:

  1. Ortiz-Lucas M, Tobias A, Saz P, Sebastian JJ. Effect of probiotic species on irritable bowel syndrome symptoms: A bring up to date meta-analysis. Rev Esp Enferm Dig. 2013;105:19-36.
  2. Wilkins T, Sequoia J. Probiotics for Gastrointestinal Conditions: A Summary of the Evidence. Am Fam Physician. 2017;96(3):170-178.
  3. McFarland LV, Goh S. Are probiotics and prebiotics effective in the prevention of travellers’ diarrhea: A systematic review and meta-analysis. Travel Med Infect Dis. 2019;27:11-19.
  4. McFarland LV. Systematic review and meta-analysis of Saccharomyces boulardii in adult patients. World J Gastroenterol. 2010; 16(18): 2202–2222.
  5. Goldenberg JZ, et al. Probiotics for the prevention of pediatric antibiotic-associated diarrhea. Cochrane Database Syst Rev. 2015;(12):CD004827.
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Love, sex, and immunity

by Persona Nutrition

Social distancing is being practiced far and wide right now as a way to help #flattenthecurve and it appears to be working. It’s also giving couples more opportunities to support their immunity through intercourse. That is right—while social distancing, physical distancing due to desire to not spread germs is valid between non-cohabitating parties, but it doesn’t pertain to those who share the same bed.  Yes, the joy of intimacy actually bolsters you and your partners’ immune systems. Yes, sex slows your rate of aging and makes, what we call your RealAge (the actual age of your body as opposed to your calendar age), younger.

 

Relationships and health

Before we talk about the three-letter word (s-e-x), let’s first explore how relationships, and how happy we are in them, are predictors of our well-being and rate of aging. Relationships and community are some of the most important factors in predicting our health and length of life, more so than social class, IQ or genes, according to a Harvard study. The study’s director, Robert Waldinger, shared that “taking care of your body is important, but tending to your relationships is a form of self-care too.”

Even though you’re social distancing from the outside world, you need to do the opposite with your partner. If you use this period to come together to create a deeper bond, it will lead to more time for intimacy as well as more and younger years on your life.

 

Twice a week, at least

There’s science that supports the notion that sex improves immunity. In a study involving 112 college students in Pennsylvania, those who frequently had sex—one to two times per week—showed significantly higher levels of immunoglobulin A (IgA), an antibody that has a role in the immune function of membranes. These antibodies neutralize pathogens, including bacteria and viruses.

It works for older couples too. In the National Social Life study from the University of Chicago, there were two key health factors for those at age 85 to still have sex if they had it at age 58—having a partner, and having a low level of inflammation as measured by a protein called highly specific C-reactive protein (hs-CRP). So, having sex correlated with a healthy immune system that keeps inflammation at bay. Amazingly sex helps both—it keeps you physiologically younger and correlates with a lower hs-CRP.

 

How it works

I know you probably know how it all works, but what is it about sex that gives your immune system the love it needs? We’re not sure, but it does correlate with your release of neurotransmitters and hormones. Endorphins are released in the body when you’re affectionate and these endorphins help rev up cells in the immune system that are known to keep you healthy.

There’s another hormone that is released in the body that helps support social connectedness. When a person experiences an orgasm, the hormone oxytocin (or the love hormone) is released from the brain.  While its relationship with immunity is complex, its relationship with bonding is direct and immediate: it supports bonding.

As you look for ways to support your body’s natural immune system through healthy foods, nutritional vitamins and supplements, exercise and appropriate sleep, be sure to show affection and enjoy the pleasures of sex. After all, it will make you both healthier and younger.

 

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