Optimizing Eye Health Through Nutrition

 by Dr. Robert Blair

Whatever the current condition of your eyes, it is important to take the best possible care of them–as the saying goes, an ounce of prevention is worth a pound of cure.  One of the most important things you can do for your vision is provide your eyes with the nutrition they need to keep them in optimal health.  While we often don’t think about it, there are a number of nutrients that can help maintain good eye health and reduce eye strain.

Vitamins (A, C & E) & Minerals (Zinc & Copper).  Numerous studies have reported that vitamins A, C, and E are found in high concentrations in the eye and work together in a complex manner to maintain eye health.  Studies have reported that consumption of vitamins A, C, and E each reduce the risk of cataract formation.  Additionally, it has been reported that supplementation with vitamin E and zinc reduce the risk of age-related macular degeneration.  Results of the large Age-Related Eye Disease Study (AREDS) indicate that a combination of vitamin C, vitamin E, beta-carotene, zinc, and copper reduces the risk of AMD progression by 25%.

Lutein & Zeaxanthin.  Both lutein and zeaxanthin are carotenoids with antioxidant benefits.  These antioxidants are found naturally in the retina of the eye as part of the macular pigment.  Numerous research studies have demonstrated that supplementation with lutein and zeaxanthin protect the eye from blue light and help reduce the risk of age-related macular degeneration [5].  In one study, supplementation with lutein for 12 weeks helped support visual performance in volunteers exposed to long-term computer monitor light exposure [6].

Astaxanthin.  Astaxanthin is a potent antioxidant that has been reported to have multiple health benefits.  In regards to eye health multiple studies have reported that consumed at a dose of 6 mg/day, astaxanthin helps to relieve eye fatigue in persons using computers and enhanced visual sharpness.

Omega-3 fatty acids.  A large population-based study in Australia, called the Blue Mountain Eye Study, recently reported that individuals consuming the highest amount of omega-3 fatty acids showed a 24% reduction in risk for age-related macular degeneration.  This benefit was greatest (50% reduction in risk) in individuals who typically consumed low quantities of linoleic acid, an omega-6 fatty acid.  A more recent study reported that consumption of a dietary supplement containing EPA, DHA, and flaxseed oil alleviated dry eye in 70% of study volunteers, apparently via enhanced tear production.

Bilberry.  Bilberry is a relative to the blueberry and like the blueberry is rich in antioxidant compounds called anthocyanins that scavenge damaging free radicals.  Research into the benefits of bilberry for eye health is still in the relatively early stages with mixed results being reported.  However, some studies demonstrate that bilberry extracts can have anti-inflammatory benefits in the eye and support healthy cellular function in the eye.

L-Taurine.  Taurine is an amino acid that is found naturally in high concentrations in the eye.  Deficiencies in taurine have been linked to vision difficulties, which can be reversed by taurine supplementation.

Lycopene.  Responsible for the red color of tomatoes, lycopene is a carotenoid pigment with potent antioxidant ability.  Recent population-based studies suggest that higher levels of lycopene are associated with lower risks for poor eye health.

In today’s technologically advanced society, we often find ourselves sitting in front of television screens, computer monitors, e-book readers, and smart phones.  The amount of time we spend engaged in these activities can put a real strain on our eye comfort and vision.  Long-term nutritional supplementation through foods and supplements is one way to combat the stress we place upon on our eyes.  If you are feeling the effects of eye fatigue, it might be time to make sure your diet includes foods and ingredients to optimize your eye health.

Popular Energy Drinks Full of Sugar!

From ExploreSupplements.com

Mass-Marketed Energy Drinks Full Of … Calories and Sugars

In a world where everything is moving so rapidly, most people are always on the lookout for something to give them a boost. Many have turned to the fast-growing energy drink/energy shot market.

According to market statistics, energy drinks and shots are expected to become a $21.5 billion business by the end of the decade. The promises of instant energy in a convenient form is alluring to many – from teens and college students looking for an extra pick-me-up, to professionals trying to power through their hectic days, and even older adults looking to keep up with the younger generations.

h/t: TechCrunch.com

Problem is, most of those energy drinks on the market are offering consumers more than they bargain for; namely, a ton of empty calories and sugars. These products have come into question over the last few months, as health professionals and media outlets have questioned the legitimacy of these mass marketed products.

The Caffeine Issue
No one questions caffeine, in moderation, can have a natural energy-boosting effect. According to a recent study from Johns Hopkins University, caffeine can help the brain retain information during a period of up to 24 hours subsequent to consuming it.

In that study, participants were asked to study images presented to them and five minutes later received either a placebo or 200 milligrams of caffeine, which is the average daily intake of caffeine in various forms for 80 percent of adult Americans (many health professionals and agencies, including the FDA, state that 400 milligrams of caffeine a day is a safe amount for adults).

The caffeinated group was more capable of telling which images were similar to the ones they had viewed, instead of mistaking them as being the same – an ability known as “pattern separation”: being able to recognize difference between similar items, a marker of memory retention. So if the amount of caffeine isn’t the issue, what is?

The arguments in this debate center on consumption by teens who are naturally drawn to energy products through mass marketing efforts and endorsement deals with athletes and celebrities. A recent study published in the journal Pediatrics reports that more teens are downing energy drinks; in 2003, 16% regularly consumed the drinks, while in 2008, that percentage jumped to 35%.

And it’s not just the consumption of such drinks; it’s the quantities they are consuming. According to the American Academy of Pediatrics, adolescents should not consume more than 100 mg of caffeine a day. Just one energy drink nearly doubles that intake, and the addition of sodas and other caffeinated products adds up to an unhealthy amount.

Sugar, Sugar, Sugar
You may not know it, but much of the rush you receive from mass-marketed energy products comes from the sugar contained in them. Some top-selling energy products on the market contain as much as 20 grams of sugar – as much as you would find in a regular sized candy bar.

While all that sugar makes these energy products taste better, they come with one major pitfall: Sugar and fructose, both found in energy drinks, spike your insulin level for a brief amount of time, which translates into an infusion of energy. But it is short lived. When the sugar is used up, your insulin level will plummet and you will experience fatigue.

According to the Pediatrics journal study, individuals who consume multiple energy drinks daily “could be taking in 120 mg to 180 mg of sugar,” or up to six times the maximum recommended daily intake. According to Men’s Health magazine, one leading energy drink contains nearly as much sugar as six glazed doughnuts. The study’s authors also noted that adolescents who consume energy drinks could be at risk for obesity and dental problems.

Unwanted Calories Pile Up
Many mass-marketed energy products have another secret: a lot of calories. According to nutritional facts, the most widely-consumed energy drinks on the market today have anywhere between 100 and 220 calories per serving.

Even these companies’ low-calorie or low-sugar options have upwards of 20 calories per serving. Someone who consumes these types of drinks regularly – twice or even three times a day – could be adding nearly 700 calories to their diets, or nearly 35 percent of the USDA’s recommended caloric intake. And that’s without eating.

If you choose to consume an energy drink look for ones with lower amounts of sugar & calories like the Awake energy shots that are sugar-free, with 0 calories.  Awake combines ingredients like  caffeine with amino acids and vitamins that are crucial in promoting the body's own energy production, which helps to deliver energy much faster and reduces the possibility of "crashing” afterward.

Nutrition for Menstrual Management

By Dr. Deedra Mason

Women’s health, particularly the menstrual cycle, relies on a complex interplay between neurotransmitters, hormones, nutritional and psychosocial factors. As a result, women approach their health professionals with a variety of concerns related to this topic.

In addition to the usual suspects of weight gain and mood swings, however, can come reports of painful or irregular menstrual symptoms, hot flashes, heart palpitations and night sweats.  Many women think these symptoms are just a normal part of being female.

Clinical data suggests otherwise; in both the medical and wellness community, these reports appear to be increasing in frequency and intensity. Particularly alarming is the observation that these symptoms are occurring in much younger women.  Some experts believe this is due to hormone disruptors present in our plastics, our foods and even our drinking water.

There is no agreement on the number of women who suffer from Pre-Menstrual Syndrome (PMS).  Experts in the field, however, generally estimate that at least 80 percent of menstruating women will experience at least one symptom of PMS as part of their monthly cycle.  Pronounced PMS symptoms occur more often in women between the ages of 25 and 40, those who have recently given birth, and those with a personal or family history of depression.

Menstrual health has multiple and varied presentations.  You may want to evaluate your eating pattern and nutritional support program if you typically experience:

•Painful Menses

•History of endometriosis

•Increased body fat (esp. midsection)

•Decreased libido or interest in sex

•Trouble sleeping for a full night

•Hair loss

•Loss of muscle tone

•Irritability, mood swings, or sudden tears

•Dry, wrinkly skin

•Depression

•Hot flashes or night sweats

•Decreased energy

•Muscle weakness and aches

•Difficulty concentrating or memory lapses

Collectively, these symptoms, whether brought on by internal or external causes, have made an active approach to managing menstrual complaints, sleep disorders and improving detoxification pathways an increasingly important focus in women’s health.

Proper nutrition definitely plays a positive role in relieving some of the problems of PMS. Evidence is substantive that several and vitamins, minerals and other nutrients are important for healthy menstruation, including B-vitamins, vitamin E, zinc and omega-3 fatty acids.

Vitamins B6 and E encourage the release of progesterone into the bloodstream and potentially raise progesterone levels through periods of depletion; it is during these low level days in the female cycle that women will typically encounter sleep disruption, joint discomfort and mood swings.

Additionally, an increase in progesterone combined with sufficient B-vitamin status can help ensure adequate amounts of serotonin production—a critical part of managing PMS. Optimal levels of these neurotransmitters help to promote relaxation and can help to reduce symptoms of stress and anxiety, which also accompany these hormonal fluctuations.

Zinc initiates key enzymes, playing a pivotal role in vasoconstriction of the endometrial arteries before and during menses.   Because tissue stores of both zinc and iron are often quite low in young women, it is prudent to supplement today to avoid a chronic deficiency later.

Finally, the same pro-inflammatory end products causing joint discomfort and headaches are those known to be elevated in painful menstruation. Clinically, we often see a benefit withregular omega-3 fatty acid supplementation.

Owing to a very diverse set of symptoms, female health issues can appear very complex—sometimes so complex that they might even seem impossible to solve. By directly addressing the underlying causes, however, it is possible to mitigate the vast majority of these issues.

This entry was posted in Research & Studies, Women's Health and tagged best supplements, menstrual cycle, menstruation, nutrition, women's health. Bookmark the permalink.

Pycnogenol for Pain Reduction?

By Justin Wiggins / Intern

As a former athlete in numerous contact sports including football and boxing, my input on the issue of joint health definitely comes from experience. An unfortunate consequence of being so active is the impact on your overall joint health and the large amounts of frequent inflammation. Surgery is an option, but it is expensive and potentially risky.

Pycnogenol, a natural plant extract from the bark of the maritime pine tree which grows exclusively along the coast of southwest France, has been shown to have anti-inflammatory and pain reducing effects by shutting down the production of two enzymes (COX-2 and 5-LOX) that are linked to inflammation. Chronic inflammation has also been linked to heart disease, osteoporosis, Type-2 diabetes, arthritis, and Alzheimer’s.

Other ingredients such as glucosamine and chondroitin sulphate would be ideal to use along with Pycnogenol in a joint supporting supplement. Combining the pycnogenol, which will reduce inflammation, with glucosamine and chondroitin sulphate, which rebuild cartilage, could prove a great combination for a variety of joint-oriented ailments.

Dr. Raffaella Canali of the National Research Institute on Food and Nutrition in Rome, Italy, conducted a study on pycnogenol. Dr.Canali’s study involved volunteers aged between 35 and 50 consuming 150 milligrams per day of pycnogenol. “Looking at the main mediators of inflammation, namely cyclooxygenase (COX) and lipoxygenase (LOX) enzymes, the researchers noted that the pine bark extract ‘blocked’ the COX-2 and 5-LOX pathways.”

The body’s inflammatory response is a natural process. It is an essential component of the body’s defense system, and can be triggered from numerous internal and external factors. As the research shows, Pycnogenol helps support the body’s defense system by inhibiting over active inflammatory responses associated with the normal aging process. This is a very promising ingredient that could improve the lives of people around the world not only with general health, but possibly with pain-free living.

Orthopedic Surgeon Milan Moore on inflammation and joint health

Targeting Belly Fat with CLA

By Olivia Mungal

Many who struggle with their weight find it difficult to kick start their metabolism, even with regular exercise and a balanced diet. According to research, taking conjugated linoleic acid (CLA) regularly can train your metabolism to effectively distribute fat and calories straight to your muscles, so less of it can be stored as fat. Not only does this result in greater muscle tone and higher overall energy levels, but it stops the body from attempting to immediately store energy.

This is especially true when examining the effects of CLA on belly fat. According to a study conducted by the International Journal of Obesity, conjugated linoleic acid (CLA) reduces abdominal fat in overweight adults. Volunteers who received CLA instead of placebo for four weeks and did not make any other changes in their diet or lifestyle observed a significant decrease in their abdominal diameter. On average, CLA subjects lost an inch from their waist.

Another study led by the American Journal of Clinical Nutrition showed that CLA supplementation for 1 year reduces body fat mass in healthy, overweight adults. Volunteers received CLA or placebo daily for a one-year period. By the study’s conclusion, the average body fat mass in the CLA groups was 6.9%-8.7% lower than the placebo-control group.

The metabolic explanation for this phenomenon involves the particular structure and nature of CLA, which is a single name referring to a group of fatty acids. When excess calories and fat are consumed, they are stored in fat cells by the enzyme lipoprotein known as lipase. CLA is unique in that it blocks the activity of this enzyme and diverts the ingested fat to the muscles, where instead of being stored it can be immediately utilized as energy—especially when paired with regular exercise. Used in conjunction with a balanced diet and exercise, CLA is heralded as an effective weight loss agent that not only helps people lose body fat, but it helps buffer the metabolism from weight fluctuations and unhealthy “yo-yo-ing” patterns.

CLA is recognized not only for decreasing body fat stores after eating, but also decreases the total number of fat cells in your body. This helps the body manage where nutrients are being distributed before they are stored into stubborn fat cells. Even if the body has excess stores of fat, CLA makes the breakdown of fat more efficient and easy so that the body does not have to exert the same level of energy required to start breaking down and utilizing fat stores.

Where many supplements offer quick results, they often compromise muscle density or simply shed water weight without helping the body burn fat. Muscle tone helps the body burn calories at a higher rate, and enhancing the body’s musculature also promotes weight loss.  Paired with a well-rounded diet and regular exercise, CLA offers long-term weight management and lasting results.

NutraMetrix TLS Tonalin CLA (Conjugated Linoleic Acid) is ideal for those who have lost weight or are losing weight and want the extra support to keep it off. NutraMetrix TLS Tonalin CLA contains natural ingredients that can help redistribute fat to fat burning muscle tissue to assist in promoting lean muscle mass and decreasing the amount of fat stored in your body

Protecting the Body’s Gateway: the Benefits of Sound Dental Health

By Dr. Deedra Mason

Although it seems surprising to many, good dental hygiene represents a very solid first line of defense against cardiovascular disease, diabetes and even osteoporosis. The integrity of your gums is a picture of your heart health.  The smell of your breath is a look into the health of your response to sugar, as well as your digestive tone.  The structure, or health, of your teeth is an insight into your bones and a future risk of osteopenia or osteoporosis. Who would have thought you could learn so much from your teeth, jaw and gums?

Cardiovascular health is increasingly understood to involve not just the heart itself, but the entire system which is responsible for delivering vital nutrients to and removing waste products from all tissues in the body. As such, inflammation of gums and tissue break down are all implicated, and the fact of the matter is your dental health professional may be the first one to spot your relative risk.

In a recent Circulation study, after comparing equal numbers of participants with and without heart disease, researchers concluded that periodontitis was a strong and statistically significant predictor of heart disease, specifically due to its potential of “leaking” bacteria into the cardiovascular system, raising the risk of endocarditis, a bacterial infection on the heart valve(s);  bacterial strains similar to those found in the oral cavity have also been observed in the fatty plaques of arteries.

Another study in particular notes that dental problems may be a stronger predictor of heart disease than lipid levels, simply because dental professionals can see symptoms that the patient or the primary care provider may overlook because they have not been fully trained to recognize them, they not life-threatening or, in the case of the patient, they believe the symptom is normal for their age or gender.

Less-than-obvious symptoms for unregulated blood sugar and insulin resistance—the precursor to diabetes—may also be detected by a dentist first. According to the American Dental Association, diabetic patients are between three and four times as susceptible to periodontal disease as those patients that have healthy control over their blood sugar levels. Typical signs of blood sugar deregulation might be dry mouth, the presence of Candidastrains and a sweet smell to ones breath.

For those individuals who have not been officially diagnosed with blood glucose fluctuations, unrelenting periodontitis may be signs of an otherwise healthy individual’s predisposition to blood sugar imbalance. By managing blood sugar levels and maintaining daily oral hygiene it is possible to reverse periodontal disease.

Another key advantage that maintaining sound dental health can deliver for overall health and longevity is in regard to osteoporosis. This is because, in its early stages, the progressive decline in overall bone mineral density can be displayed during an oral exam with positive signs of loose teeth, or the complete loss of one or more teeth with no straightforward cause may be due to a pending bone mineral density problem. Although an important issue for everyone, this may be a particular concern for females after menopause, as estrogen levels slowly begin to diminish—a positive correlation has been established between this hormonal decline and an increased risk.

Having established the importance of oral health, and its value as a gatekeeper for the body’s other systems, there are several basic nutritional practices that can be implemented on a daily basis to augment the body’s own defenses. While saliva actually has a natural balance of antioxidants which can help protect the oral mucosa, often this balance is counterbalanced and in fact outweighed by the cumulative oxidative stress resulting from poor diet, lifestyle and hygienic choices on the part of the dental patient.

Vitamin C is a nutrient that helps to inhibit oxidative stress and may improve cellular metabolism, which can aid the body in defending against health issues such as inflammation. Vitamin C is also well-known as a strong supporter of overall immunity, which helps to promote the healing of minor wounds, such as occur after dental work.

The immune system can actually be adversely affected by a variety of vitamins and minerals, along with the skeletal system, which rely on their presence for much more literal “support.” Calcium offers the basic building blocks of a sound skeleton, and along with nutrients like Vitamin D, Magnesium, and Boron, it can help to form a winning combination for optimal dental health.

Clinical trials have also shown that supplementing with omega-3 fatty acids (found in fish oil) may help to maintain normal levels inflammatory end products that may put oral health at risk for periodontitis or gingivitis. This is because Omega-3 fatty acids help maintain overall anti-inflammatory support of oral tissue. Specifically, studies report that “dental health benefits of omega-3 Fatty acids of marine origin have been found to have strong anti-bacterial activity against a range of oral pathogens, and may have benefits that extend beyond inflammation.”

Because bacterial imbalances are often prevalent in the dental patient, another essential to optimize oral health is a quality source of probiotics. Probiotics promote not only healthy digestion in dental patients by providing beneficial bacteria to balance the oral environment, but also a stronger immune system to help protect against the formation of bacterial biofilms that can cause gingivitis.

For more direct gingival support, supplementing with CoQ10 may result in the reduction of periodontal disease. Oxidative damage occurs with periodontitis, and there are benefits to enriching the oral health patient’s daily nutraceutical regimen with a potent CoQ10.  Clinically, CoQ10 may help reduce gingival pockets, keep oral mucosa healthy with less bleeding or abnormal gingival enzyme activity.  Lower RBC levels of CoQ10 can predispose an individual to periodontitis, poor oral immunity and compromised mucosal integrity.

In summary, the oral cavity, a sight of heightened metabolic activity and vulnerability to injury due to it being a “high traffic”, yet delicate area, requires a sufficient barrier to offer a solution for today’s patients dietary choices and constant on-the-go lifestyles. Being proactive about your dental health, both at home and in the dentists’ office, can manage your predicament before more serious signs of disease manifest.

Who is Ready for Spring and all that it Brings?

With all of the beautiful things that spring has to offer, there is one thing that many people do NOT look forward to….allergies. With all of those budding flowers and flourishing trees, comes the sneezing and the headaches and the stuffiness. Well, before you reach for that Claritin, try some natural allergy relief. 

First, we should probably understand why allergies happen. Allergies occur because your body sees whatever the allergen is as a threat. Let’s say you are allergic to pet dander. When you breathe in said pet dander your immune system is ready for a fight. Your antibodies get thrown into production to get rid of the dander and then they alert mast cells. These blood cells release histamine that cause inflammation. Tissue around small blood vessels tightens, fluid escapes and That’s how you end up with an allergic reaction.

In addition to natural remedies, I couldn’t live without my Isotonix ORAC, OPC-3, Vitamin C, which are all natural antihistamines.  I also take Curcumin every day as well Aloe which is always a natural immune system builder since it’s anti-viral, anti-fungal and has over 200 nutrients.

Local honey – You have probably heard that local honey can help your allergies but do you know why? It is like a gradual vaccination against your local allergens. Honey contains many of the same pollen spores that cause such horrible allergies during blooming season. Taking these spores into the body in small amounts by eating honey should help the body get used to their presence and decrease your body’s histamine reactions.

Tumeric also aids in relieving allergies. Here is a quick recipe using honey: In a clean glass jar put 6 tablespoons uncooked honey and 6 tablespoons powdered turmeric. Stir until the turmeric is well mixed into the honey. When you feel your allergy symptoms coming on, you can eat one teaspoon of this honey 4 or 5 times a day. It will help to reduce your inflammatory reaction.

Neti pot (nasal saline rinse) - Nasal irrigation is the personal hygiene practice in which the nasal cavity is washed to flush out excess mucus and debris from the nose and sinuses.

Drink more fluids – fluids can help thin your mucous in your nasal passage, helping to give some relief. Fluids also help your body detox more quickly, which is always a good thing.

Take a shower – If the allergies outside are bothering you, they are going to continue bothering you inside as well. When you come in from a day outdoors, you still have the allergens on your clothing, body and hair. Take a shower and throw a load of laundry in to keep your home your safe haven.

Acupuncture - Don’t just lay back and take meds, find natural ways to fight back and for goodness sakes take supplements like Isotonix.  They can make seasonal changes smooth and without nasty allergies.

I hope these tips help you survive the spring!