Your brain IS capable of producing new cells through neurogenesis; here five ways to improve cognition
By Jonathan Benson
neurogenesis, adult brain cells, regeneration
(DrEddyClinic News) Prior to about 20 years ago, it was believed that the human brain was incapable of producing new brain cells after reaching maturity. But scientists now widely accept the fact that the human brain can undergo neurogenesis, in which new neurons are born, even into adulthood, and that this process can be helped along through certain dietary and lifestyle changes.
Two specific regions of the brain, the subventricular zone and the hippocampus, both show evidence of neurogenesis post-maturity. The latter region is responsible for learning and memory, and when it's not functioning as it should, neurodegenerative conditions like depression, anxiety and Parkinson's http://www.dreddyclinic.com/findinformation/pp/parkinsonsdisease.php can ensue. But you can help reduce your risk while simultaneously promoting adult-stage brain cell formation by following these five steps:
1) Exercise. It might sound cliche, but the single most effective way to promote neurogenesis in your brain is to exercise regularly. Getting your heart pumping and your blood flowing by running, biking, or swimming is a great way to increase levels of brain derived neurotrophic factor (BDNF) and glial cell line-derived trophic factor (GDNF), two key growth factors that promote neurogenesis.
The endorphins released through cardiovascular exercise also help minimize levels of cortisol, a stress hormone, while increasing levels of the hormone testosterone http://bit.ly/testosterone-support, which like BDNF and GDNF helps promote neurogenesis. These exercise-induced hormones and growth factors are especially critical as a person ages, since they act as anti-aging, cognition-boosting nutrients.
2) Meditation. The scientific benefits of meditation are well-established, and you don't necessarily have to be religious to derive benefits from it. A growing body of evidence suggests that meditation can help increase the gray matter density of various regions of the brain, including the hippocampus.
By helping individuals to focus more on the now rather than the past and future, meditation clears the mind and helps balance brain chemicals, including those that regulate neurogenesis. At least one study http://www.pnas.org/content/101/46/16369.full determined that meditation helps activate certain integrative functions in the brain, promoting both short- and long-term neural changes.
Night meditation can also help up-regulate the body's production of melatonin, a sleep hormone directly linked to neurogenesis. Amishi Jha from the University of Miami recommends "mindfulness-based mind-fitness training," a method that involves focusing on a specific object, such as a particular body sensation, in order to improve brain structure and function, and ultimately one's intelligence.
3) Diet. Eating right might seem obvious, but many people still don't know what this means. Your brain is made up of about 60 percent fat, which necessitates that fat plays an important role in everyday nutrition. But many people still view fat as bad, seeking to avoid it in favor of fat-free or low-fat food options packed with chemical sweeteners and other artificial flavor additives.
Omega-3 fatty acids are an important fat to consume regularly for improved brain health, as are healthy saturated fats like coconut and palm oil. Docosahexaenoic acid in particular is a critical fat component that, as it pertains to neurogenesis, is absolutely necessary for the brain to manufacture new brain cells.
4) Sleep, sunlight and sex. It doesn't get nearly the credit it deserves, but sleep is critical for healthy brain function. Sleep deprivation, it turns out, reduces hippocampal neurogenesis, throwing hormone balance out of whack and cluttering the brain. A recent study published in the journal Current Topics in Behavioral Neurosciences http://www.ncbi.nlm.nih.gov/pubmed/24218292 found that sleep disruptions exceeding 24 hours inhibit cell proliferation, and in some cases neurogenesis.
Natural exposure to sunlight is another factor in neurogenesis, as vitamin D, which is produced when unblocked skin is exposed to the sun's rays, increases levels of both serotonin (a brain neurotransmitter) and GDNF expression in the brain. Optimal exposure to beneficial ultraviolet (UV) rays from the sun ranges between 10 and 15 minutes during the summer months.
And then there's sex, which helps reduce stress while boosting levels of certain "feel-good" transmitters in the brain. A 2010 study http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0011597 published in the journal PLoS ONE found that sex helps minimize both anxiety and corticosterone levels while promoting adult neurogenesis and stimulating the growth of dendritic spines and architecture in the hippocampus.
5) Psilocybin and cannabis. Various psychoactive compounds, including those found in "magic" mushrooms (psilocybin) and cannabis (THC and CBD), have also been shown to aid in the development of new brain cells. Psilocybin, it turns out, both increases hippocampal neurogenesis and increases the ability of the brain to "unlearn" certain negative fear responses, hence why sufferers of post-traumatic stress disorder (PTSD) often report benefits from supplementing with psilocybin.
And cannabis, which is increasingly legal throughout the U.S., possesses compounds like tetrahydrocannabinol (THC) and cannabidiol (CBD) that match with receptors in the brains to reduce anxiety and promote neurogenesis. High Existence has published a more thorough listing of beneficial psychoactive compounds that can aid in promoting brain cell growth, which you can access here: http://www.highexistence.com/boost-brain-harnessing-neurogenesis/
Sources for this article include:
http://www.highexistence.com/boost-brain-harnessing-neurogenesis/
http://www.highexistence.com/the-science-of-meditation/
http://www.pnas.org/content/101/46/16369.full
http://www.newsweek.com/can-you-build-better-brain-66769
http://www.ncbi.nlm.nih.gov/pubmed/24218292
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0011597
The best and worst forms of magnesium to take as a supplement
(DrEddyClinic News) According to the American Chiropractic Society, an estimated 68 to 80 percent of the United States population is deficient in the essential mineral magnesium. While our growing dependence on processed food is partly responsible for this alarming statistic, the real reason for it is that ongoing soil erosion has significantly depleted the mineral content of our soil within the last century. Consequently, many fruits and vegetables that were once rich in magnesium no longer contain it in adequate amounts, resulting in widespread deficiencies.
For this reason, an increasing number of people are turning to magnesium supplements http://www.dreddyclinic.com/forum/viewtopic.php?f=19&t=34431 to boost their intake of this vital nutrient. However, since magnesium http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=34112 must be bound to another substance before it can be adequately absorbed, magnesium supplements come in a number of different forms that provide different, or targeted, health benefits. This article takes a closer look at the best (and worst) forms of magnesium on the market today.
The best forms of magnesium
Magnesium citrate -- Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.
Magnesium taurate -- Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.
Magnesium malate -- Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid http://www.dreddyclinic.com/online_recources/pH/Acid_Out.pdf present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium chloride -- Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.
Magnesium carbonate -- Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.
The worst forms of magnesium
Magnesium oxide -- Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate compared to those listed above.
Magnesium sulfate -- Magnesium sulfate, also called Epsom salt, is a fantastic constipation aid but an unsafe source of dietary magnesium, since overdosing on it is easy.
Magnesium glutamate and aspartate -- Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.
Sources for this article include:
http://www.acatoday.org/content_css.cfm?CID=3956
http://www.metabolics.com/blog/the-definitive-guide-to-magnesium-and-magnesium-supplements/
http://www.medhelp.org/posts/Heart-Rhythm/Magnesium-supplements----to-avoid---how-to-take-it-and--safety/show/1002415
http://drsircus.com/medicine/magnesium/magnesium-chloride-benefits
http://afibbers.org/resources/magnesiumabsorption.pdf [PDF]
http://www.metabolics.com/blog/the-definitive-guide-to-magnesium-and-magnesium-supplements/
http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=34112
About the author:
Michael Ravensthorpe is an independent writer whose research interests include nutrition, alternative medicine, and bushcraft. He is the creator of the website, Spiritfoods http://spiritfoods.net/, through which he promotes the world's healthiest foods.
Pepsi admits its soda contains cancer-causing ingredients
(DrEddyClinic News) When the Center for Environmental Health released test results showing that Pepsi intentionally covered up the presence of high levels of 4-Mel in its popular soft drinks in 2013, the company denied both the presence of this chemical in its beverages and the fact that it was dangerous. 4-Mel, which is short for 4-Methylimidazole http://dreddyclinic.com/forum/viewtopic.php?f=15&t=31943, is a compound that is formed in the manufacturing of caramel coloring, and is a known carcinogen http://www.preventcancer.news/.
Since then, the drinks maker has fought against complying with California state requirements to place a cancer warning label on the beverages that contain the ingredient, which include not only Pepsi, but also Diet Pepsi and Pepsi One.
Now, a settlement in a class action lawsuit against Pepsi has gained preliminary approval from a federal judge in California. As part of the proposed settlement, Pepsi has agreed to ensure its caramel coloring's 4-Mel levels do not exceed 100 parts per billion in products that are being shipped for sale within the U.S. They will also be required to test the soda using specific protocols.
The soft drink giant also agreed to these measures in a different lawsuit that was settled in a California state court last year. The new settlement, however, expands the reach of these measures from California to the entire country.
Pepsi failed to warn consumers that its drinks contain known carcinogens
The lawsuit accused Pepsi of failing to warn people that its beverages contain 4-Mel, which California has officially recognized as a cancer-causing chemical.
A 2014 Consumer Reports test http://www.consumerreports.org/cro/news/2014/01/caramel-color-the-health-risk-that-may-be-in-your-soda/index.htm showed that the 4-Mel in Pepsi exceeded the permitted level of 29 micrograms per bottle or can, which would mean that they were in violation of common law and consumer protection statutes in the state of California.
In particular, this violates California's Proposition 65, which has been in place since 1985, and requires manufacturers to provide consumers with clear warnings when their products will expose them to toxic or cancer-causing chemicals.
The state's Office of Environmental Health Hazard Assessment set the cutoff at 29 micrograms because that level creates a risk of cancer of one in 100,000.
Citing a 2013 Mintel and Leatherhead Food Research report, Consumer Reports said that caramel coloring is the world's most widely used food coloring. At the time, Pepsi http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32476 tried to say that because Prop 65 refers to exposure per day rather than exposure per can, and that the average amount of diet soda that its drinkers consume daily is less than a can, there was no need to place a warning on it. Consumer Reports disagreed, however.
"No matter how much consumers drink they don't expect their beverages to have a potential carcinogen in them. And we don't think 4-MeI should be in foods at all. Our tests of Coke samples show that it is possible to get to much lower levels," toxicologist Dr. Urvashi Rangan said.
Is drinking soda really worth risking cancer and obesity?
It simply does not make sense for people to expose themselves unnecessarily to an ingredient that merely serves to color their food, and consumers have the right to be aware of what they are putting in their bodies. The popularity of books like Food Forensics serves to illustrate the growing desire by Americans to know what ingredients their food products contain.
The cancer-causing caramel coloring in Pepsi is not the only reason consumers should steer clear of it. Soft drinks are also believed to be behind the nation's obesity epidemic. A UCLA study http://dreddyclinic.com/forum/viewtopic.php?f=119&t=22223 found that adults who consumed one sugary drink such as a soda every day had a 27 percent higher likelihood of being classified as overweight than those who did not drink such beverages. Moreover, drinking just one soda http://dreddyclinic.com/forum/viewtopic.php?f=10&t=34635 each day adds up to a total of 39 pounds of sugar each year! That means that regular soda drinkers can cut their risk of obesity and cancer in one fell swoop simply by giving up the habit for good.
Sources include:
http://www.wakingtimes.com/2016/08/31/pepsico-admits-soda-contains-carcinogens-still-expects-drink/
http://www.law360.com/articles/811891/pepsi-reaches-settlement-in-suit-over-carcinogen-content
http://norcalrecord.com/stories/510963254-pepsi-named-in-class-action-for-alleged-use-of-cancer-causing-chemicals-in-soft-drinks
http://www.consumerreports.org/cro/news/2014/01/caramel-color-the-health-risk-that-may-be-in-your-soda/index.htm
http://dreddyclinic.com/forum/viewtopic.php?f=119&t=22223
Do Antidepressants Affect Gut Health?
(DrEdddyClinic News) Antidepressants are a controversial class of prescription medicine used to treat or prevent clinical depression. An estimated 30 million Americans are currently taking antidepressants. The use of these drugs has skyrocketed over the last 15 years, likely due to increased marketing and social acceptance of depression and psychoactive pharmaceuticals.[1]
Antidepressant use comes with severe side effects for about 40% of the people taking them.[2] These may include sexual side effects (e.g., erectile dysfunction) , weight gain, headaches, joint pain, muscle aches, nausea, skin rashes, diarrhea, sleep disturbance, daytime sleepiness, nightmares, or sleepwalking. The good news is that you don’t necessarily have to rely on pharmaceuticals to feel like yourself again. In terms of efficacy, aerobic exercise is comparable to both talk therapy and drug therapy for depression.[3] Surprisingly, antidepressants may actually be less effective http://www.dreddyclinic.com/forum/viewtopic.php?f=40&t=32433 for addressing mild depression than many people believe.
How Antidepressants Work
Antidepressants alter your brain chemistry. They increase the levels of some neurotransmitters, such as serotonin and noradrenaline, and affect mood and emotions.[3] While antidepressants can treat the symptoms of depression, they do not fully address the root cause of mental health issues. That’s why they’re usually used in conjunction with other therapies or treatments. Your state of mind depends on the proper function and sequencing of millions of chemical reactions. We’re not at the point where you can just take a pill and just be happy—brain chemistry is a complicated, nuanced tangle of reactions.[4]
What Does Mental Wellness Mean?
Often chalked up as just a “chemical imbalance in the brain”, clinical depression is a multifaceted disorder. Many factors influence the development, treatment, and severity. Genetics, season, environment, circadian rhythms, trauma, stress, and dozens of other factors can all contribute to clinical depression.[5]
In fact, some medications and medical conditions have been connected to mood disorders like depression. The list of associated medical conditions is long: thyroid hormone imbalances http://www.dreddyclinic.com/forum/viewtopic.php?f=122&t=36229, heart disease, neurological conditions, stroke, nutritional deficiencies, endocrine disorders, lupus, hepatitis, HIV, cancer, and even erectile dysfunction. Two of the most infamous offenders are hyperthyroidism and hypothyroidism. An overactive thyroid may trigger manic episodes, while an underactive thyroid may cause depressive symptoms and fatigue.[4] Regardless of the source, each of the possible causes can lead to some failure in the body’s normal physiological processes, which may lead to depression.[5]
Curiously, recent research confirms the connection between the gut and your brain chemistry. It turns out that some of the friendly microorganisms that live in the colon — the microbiota — produce and deliver substances, like serotonin, which directly affect mood http://www.dreddyclinic.com/forum/viewtopic.php?f=111&t=36228.[6] It turns out what’s happening in the gut is directly tied to many aspects of behavioral health.
So, what does this have to do with antidepressants?
Uncovering the Missing Link
As said, antidepressants http://www.dreddyclinic.com/forum/viewforum.php?f=40 are designed to alter brain chemistry, but the brain follows very specific patterns and pathways, and pharmaceuticals can have unintended and unexpected results on brain function. Failure to carry out normal brain mechanisms indicates a breakdown somewhere in the normal regulatory processes.
Since the brain and gut work closely together, altering brain chemistry cannot help but affect gut health.[7] In fact, 95 percent of the body’s serotonin is found in the gut. Because antidepressant drugs (SSRIs) increase serotonin levels, these medications can cause significant chemical changes in the gastrointestinal tract.[8] The effect is so strong that antidepressants are often prescribed over very short durations to treat gastric conditions like irritable bowel syndrome,[9] though this practice usually fails to be effective.[10]
The way to promote sustainable wellness doesn’t have to disturb the body’s natural physiological processes. Your body has a unique ability to take care of itself, you just have to give it the right tools. We believe that the best way to accomplish this is through proper nutrition and regular cleansing.
How Gut Health Works
The human gut is a living, self-contained, sustainable ecosystem. Your microbiota is made up of living, functioning microorganisms that work together to create this ecosystem. As long as the body is nourished and the microbiota is properly fed, it will be best positioned to function like it should.
Natural Approaches to Mental Wellness
Aerobic exercise, such as walking or jogging, seems to have significant positive effects on mood.[11] According to a 2012 meta-analysis of depression and exercise studies, as little as three 30-45 minute sessions per week can be sufficient to reduce depression. And just 90 minutes per week could be enough to dramatically reduce the risk of depression relapse.[3]
In the long run, you should do your best to address the underlying causes of mental illness and activate your body’s self-healing mechanisms to promote your wellbeing. At DrEddyClinic, we recommend an integrated approach to health that encompasses lifestyle, nutritional support, exercise, environment, and cleansing http://www.dreddyclinic.com/forum/viewtopic.php?f=11&t=35916 to support complete wellness. Often, nutritional supplements can help encourage healthy brain function. For this reason, I’ve formulated NeuroFuzion® http://www.dreddyclinic.com/forum/viewtopic.php?f=40&t=34395, a brain and mood supplement designed to support normal brain function, happiness, focus, and mental clarity.
What wellness approaches have you taken to improve your mood? Leave a comment and share your experiences with us.
by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
References
1. Calderone, Julia. “The Rise of All-Purpose Antidepressants http://www.scientificamerican.com/article/the-rise-of-all-purpose-antidepressants/.” (2016): n.pag. Web. 14 Sept. 2016.
2. Cascade, Elisa, Amir H. Kalali, and Sidney H. Kennedy. “Real-World Data on SSRI Antidepressant Side Effects http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2719451/.” 6.2 (2009): n.pag. Web. 14 Sept. 2016.
3. James A. Blumenthal, Patrick J. Smith, Benson M. Hoffman. Is Exercise a Viable Treatment for Depression http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3674785/. ACSMs Health Fitness J. 2013 July 1.
4. Antidepressants http://www.nhs.uk/conditions/Antidepressant-drugs/Pages/Introduction.aspx. NHS Choices.
5. What Causes Depression http://www.health.harvard.edu/mind-and-mood/what-causes-depression. Harvard Health Publications.
6. Evrensel, Alper, and Mehmet Emin Ceylan. “The Gut-Brain Axis: The Missing Link in Depression http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4662178/.” 13.3 (2015): n.pag. Web. 14 Sept. 2016.
7. Dr. Siri Carpenter. That Gut Feeling http://www.apa.org/monitor/2012/09/gut-feeling.aspx. American Psychological Association. September 2012, Vol 43, No. 8.
8. Anthony L. Komaroff. The Gut-Brain Connection http://www.health.harvard.edu/healthbeat/the-gut-brain-connection. Harvard Health Letter. March 2012.
9. Gorard DA, Libby GW, Farthing MI. Influence of antidepressants on whole gut and orocaecal transit times in health and irritable bowel syndrome http://www.ncbi.nlm.nih.gov/pubmed/8038347. Ailment Pharmacol. Ther. 1994 Apr;8(2):159-66.
10. Antonina A Mikocka-Walus, Deborah A Turnbull, Nicole T Moulding, Ian G Wilson, Jane M Andrews, Gerald J Holtmann. Antidepressants and inflammatory bowel disease: a systematic review http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1599716/. Clin Pract Epidemiol Ment Health. 2006; 2: 24.
11. Cooney, Gary M, et al. “Exercise for Depression http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD004366.pub6/abstract?TB_iframe=true&width=288&height=432.” Cochrane Database of Systematic Reviews (1996): n.pag. Web.
8 Benefits of Dextrin
(DrEddyClinic News) Dextrin is a natural fiber with a lot to offer. It can support your body’s ability to remove wastes. Fiber may also support satiation and healthy weight loss http://www.dreddyclinic.com/forum/viewtopic.php?f=119&t=33238. Dextrin also has the ability to lower the glycemic load of a high-carbohydrate meal. Because it’s a water-soluble carbohydrate, it can act as a natural binding agent and that’s what we use it for in our Detox Foot Pads. Without a natural binder, the ingredients would disperse and deprive you of the product’s benefits. Let’s take a closer look at dextrin…
What is Dextrin?
Derived from dextrose (glucose), dextrin is a low-molecular-weight carbohydrate produced from the hydrolysis of starches. Hydrolysis, as the prefix suggests, involves water splitting into its basic molecular components and attaching to other molecules. While several types of dextrin exist, each have a similar formula and action in the body. Dextrin is used in many glue products due to its adhesive qualities and safety. The indigestible form of dextrin is often used as a fiber supplement. This is what’s contained in my Detox Foot Pads http://www.dreddyclinic.com/forum/viewtopic.php?f=11&t=33916.
The Health Benefits of Dextrin
Most any dietary fiber offers numerous health benefits, including weight loss and toxin cleansing. Dextrin has been linked to support for heart health http://www.dreddyclinic.com/forum/viewtopic.php?f=106&t=32685, blood sugar, and overall health. Here are 8 of the top benefits of dextrin.
1. Promotes Healthy Intestinal Flora
Dextrin is considered a prebiotic, compounds that feed probiotics or “good” bacteria. [1] It has been shown to aid lactobacilli, a powerful beneficial bacteria responsible for supporting digestion http://www.dreddyclinic.com/forum/viewtopic.php?f=36&t=32748. [2] As the good bacteria continues to proliferate throughout the digestive system, a balanced ratio of good to bad bacteria is established.
2. Supports Healthy Cholesterol Levels
Dietary fiber has been shown to reduce “bad” cholesterol (LDL) levels to support cardiovascular health. [3] As a dietary fiber, dextrin is no exception and has been shown to reduce triglyceride levels. [4] Triglycerides are fats in the blood that have the ability to increase heart disease and stroke http://www.dreddyclinic.com/findinformation/ss/stroke.php risk. Although it may lower LDL levels, dextrin may help maintain HDL levels, or the “good” cholesterol http://www.dreddyclinic.com/findinformation/hh/highbloodcholesterol.php.
3. Relieves Occasional Constipation
In general, fiber provides bulk in the intestines and allows for the elimination of wastes out of the body via increased bowel movement frequency. [5] Fiber, including dextrin, needs to be consumed with plenty of water for effectiveness. Without hydration, fiber can’t move and can actually compound constipation http://dreddyclinic.com/forum/viewtopic.php?f=36&t=33802. Dietary fiber supplements often contain dextrin as one of the fiber sources because it’s so effective.
4. Cleansing
The cleansing effects of dextrin are tied to its ability to increase the frequency of bowel movements. Many toxins are stored in human wastes, yet a number of individuals have difficulty eliminating these wastes on a regular basis. Indigestible fiber also attaches itself to a variety of toxins in the body http://dreddyclinic.com/forum/viewtopic.php?f=11&t=33808, like PCBs, and aids in their excretion. [6] Their ability to provide growth to beneficial bacteria in the digestive system also aids cleansing, as probiotics are an essential component of reducing toxic bacteria that contribute to common health conditions.
5. Supports Healthy Blood Sugar
Fiber has a long-standing reputation for supporting healthy blood sugar levels, both in healthy individuals and type II diabetics. Dextrin, along with all dietary fibers, may aid in reducing the glycemic load of a meal containing carbohydrates. These fibers must be taken before or during the meal to have a noticeable effect. Although fiber is a carbohydrate, it is not digested and does not raise blood sugar or insulin. Water-soluble fiber, like dextrin, displays the most beneficial effect on glucose levels. [7]
6. Supports Heart Health
The cholesterol- and triglyceride-lowering effects of dextrin make it an excellent dietary addition for supporting heart health. [8] The compound may provide support for the heart and blood vessels, an action that may lower the risk for heart disease. These are the main factors in which dextrin supports heart health, yet many researchers speculate whether or not fiber offers further benefits to the cardiovascular system. Future studies may provide more evidence in support of dextrin and the promotion of heart health.
7. Provides Satiation and Healthy Weight Loss
Dextrin may help provide satiation, helping the body feel full and satisfied. In all its forms, fiber creates more bulk in the stomach and breaks down very slowly. This feeling of fullness can be very helpful for people who are wishing to lose weight. Individuals wishing to reduce their between meal snacking may want to incorporate more fiber-rich foods in their diet. Promoting a natural feeling of satiation may be helpful for providing sustained, natural weight loss. Dextrin may help reduce the size of fat cells, possibly aiding in fighting obesity http://dreddyclinic.com/forum/viewtopic.php?f=99&t=33405. More research is needed in relation to fiber and obesity to determine if the indigestible carbohydrate can indeed combat this growing issue.
8. Supports Colon Health
Research has shown that individuals who consume higher levels of water-soluble fiber have a decreased risk for colorectal cancer compared with those who consume a low-carbohydrate diet. [9] There are a few theories behind this benefit, none of which have been fully proven. One theory is that, because of its effectiveness for facilitating waste removal from the body, it may reduce an interior toxic environment that is conducive for cancer. Another theory refers to its ability to feed good bacteria in the intestines http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32283, which may play a role in protecting the colon. It could also be that people who eat a high-fiber diet are also eating a diet rich in plant foods, all of which contain varying levels of antioxidants that may support colon health.
Conclusion
As mentioned above, dextrin is used in our Detox Foot Pads because it binds the active ingredients together. Its ability to bind with toxins facilitates their expulsion from the body, making it an important addition to the product. In addition to the other ingredients, dextrin may support the body’s natural detoxification abilities and aid in supporting overall health.
What’s your experience with dextrin? Leave a comment below!
by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
References:
1. Lefranc-Millot C, Guerin-Deremaux L, Wils D, Neut C, Miller LE, Saniez-Degrave MH. Impact of a resistant dextrin on intestinal ecology: how altering the digestive ecosystem with NUTRIOSE®, a soluble fibre with prebiotic properties, may be beneficial for health http://www.ncbi.nlm.nih.gov/pubmed/22429361. J Int Med Res. 2012;40(1):211-24.
2. Slizewska K. The citric acid-modified, enzyme-resistant dextrin from potato starch as a potential prebiotic http://www.ncbi.nlm.nih.gov/pubmed/24432315. Acta Biochim Pol. 2013;60(4):671-5.
3. Bazzano LA. Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk http://www.ncbi.nlm.nih.gov/pubmed/18937894. Curr Atheroscler Rep. 2008 Dec;10(6):473-7.
4. Nagata, J., and M. Saito. Effects of simultaneous intakes of indigestible dextrin and diacylglycerol on lipid profiles in rats fed cholesterol diets http://www.ncbi.nlm.nih.gov/pubmed/16457989. Nutrition 22 (2006): 395-400.
5. Jing Yang, Hai-Peng Wang, Li Zhou, and Chun-Fang Xu. Effect of dietary fiber on constipation: A meta analysis http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/. World J Gastrointerol. Dec 28, 2012; 18(48): 7378-7383.
6. Kimura, Yasuhiro, Yasuo Nagata, and Randal K. Buddington. Some Dietary Fibers Increase Elimination of Orally Administered Polychlorinated Biphenyls but Not That of Retinol in Mice http://www.ncbi.nlm.nih.gov/pubmed/14704306. Journal of Nutrition 134 (2004): 135-42.
7. Riccardi G, Rivellese AA. Effects of dietary fiber and carbohydrate on glucose and lipoprotein metabolism in diabetic patients http://www.ncbi.nlm.nih.gov/pubmed/1663443. Diabetes Care. 1991 Dec;14(12):1115-25.
8. Slavin JL, Savarino V, Paredes-Diaz A, Fotopoulos G. A review of the role of soluble fiber in health with specific reference to wheat dextrin http://www.ncbi.nlm.nih.gov/pubmed/19215668. J Int Med Res. 2009 Jan-Feb;37(1):1-17.
9. National Cancer Institute. Colorectal Cancer Prevention (PDQ®) http://www.cancer.gov/cancertopics/pdq/prevention/colorectal/HealthProfessional/page3. NCI. Fact Sheet.
