Your brain IS capable of producing new cells through neurogenesis;
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 http://www.dreddyclinic.com/forum/viewforum.php?f=34, 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 http://dreddyclinic.com/forum/viewtopic.php?f=111&t=2986. 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 http://www.dreddyclinic.com/forum/viewtopic.php?f=34&t=33268 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 http://www.dreddyclinic.com/forum/viewtopic.php?f=40&t=34396 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 Neuroscienceshttp://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 Top 5 Healthiest Seeds
(DrEddyClinic News) I previously posted my list of different types of nuts http://dreddyclinic.com/forum/viewtopic.php?f=18&t=33279 that are healthy and nutritious. Like nuts, seeds are a vital part of our diet. Seeds are high in fiber, vitamin E http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32131 and monounsaturated fats that can help keep our heart healthy and our body disease free.
Healthy seeds are also great sources of protein, minerals, zinc http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33419 and other life-enhancing nutrients. Numerous studies have shown that different types of seeds and nuts http://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33279 can actually prevent weight gain, the development of heart disease and the accumulation of LDL cholesterol.
If you are going to add seeds to your diet, I would recommend that you eat only organic seeds, in their raw state. I personally try to avoid irradiated or roasted seeds, and stick with raw seeds. Here is my list of the five healthiest seeds you should add to your diet. (In no particular order)
1. Hemp Seeds
Hemp seeds are truly a super food, as they are packed with an impressive list of nutritional attributes. Perfectly balanced with a three to one omega-6 to omega-3 oil ratio, they are also an excellent source of gamma linoleic and acid.
Containing 10 essential amino acids, hemp seeds are composed of over thirty percent pure protein, making them an excellent daily protein source. They are also composed of 40 percent fiber, the highest amount of any grain on earth! Also containing disease-fighting phytosterols, studies show that hemp seeds, or even hemp milk http://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33278, support heart health and can provide nutritional support against many unpleasant disaease.
2. Sunflower Seeds
Sunflower Seeds are healthy
The perfect phytochemical-rich seed for those of us looking to lose weight http://www.dreddyclinic.com/forum/viewtopic.php?f=119&t=32298, as they promote healthy digestion and increase fiber intake.
Sunflower seeds http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33644 are also extremely rich in folate, a very important nutrient for women. They are packed full of good fats, antioxidant-rich Vitamin E [1], selenium and copper, all crucial elements in supporting heart health and balancing troublesome cellular damage.
3. Sesame seeds
Sesame Seeds are healthy
Traditional societies have touted the positive benefits of this seed for thousands of years.
Sesame seeds are very high in calcium, magnesium, zinc, fiber, iron, B1 and phosphorus, sesame seeds are unique in their chemical structure. Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent many health problems, including PMS http://www.dreddyclinic.com/forum/viewtopic.php?f=30&t=33659.
4. Pumpkin Seeds
Some scientific studies have shown that the components of pumpkin seeds may stop the triggering of cancerous behavior in male prostate cells [2].
Pumpkin seeds are high in a form of antioxidant known as carotenoids, a special plant derivative that enhances immune activity and disease fighting capacities. These seeds are also high in omega-3 fatty acids http://dreddyclinic.com/forum/viewtopic.php?f=21&t=33213 and zinc, two important nutrients that may play a role in supporting skeletal health. Finally, pumpkin seed are high in phytosterols, plant components that aid in keeping stable levels of cholesterol and enhanced immune response.
5. Chia seeds
Chia Seeds are healthy
Yes, just like the seeds you used for sprouting your Chia pet, these seeds are from the mint family. Extremely tiny, yet extremely potent, these small seeds are packed full of fiber, protein, nutrient oils, various antioxidants http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32801 and even calcium.
Studies show that chia seeds stabilize the blood sugar, promote heart health, as well as increase weight loss http://www.dreddyclinic.com/forum/viewtopic.php?f=119&t=30729. These amazing little seeds are an excellent source of high-quality fats, as they are made up of a whopping 34% pure omega-3 oils.
The Benefits of Eating Seeds
I personally love to eat raw seeds and nuts. I eat them on a daily basis and they give me more natural energy than any other food. They’re great if you want a quick, healthy snack that is still low in calories. Obviously, there are many types of seeds that I left off this list, but the seeds listed above are my personal favorites.. What’s your favorite type of seed?
– Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM
References:
1. Annie Bell Muzaurieta. Top 10 Vitamin E Foods, for Radiant Skin http://www.thedailygreen.com/healthy-eating/eat-safe/top-sources-vitamin-E-44111408#slide-1. The Daily Green.
2. Katherine M. Phillips , David M. Ruggio , Mehdi Ashraf-Khorassani. Phytosterol Composition of Nuts and Seeds Commonly Consumed in the United States http://pubs.acs.org/doi/abs/10.1021/jf051505h. J. Agric. Food Chem. 2005 November 8. 53 (24), pp 9436–9445 DOI: 10.1021/jf051505h.
Obesity is fueling the rise in womb cancer
by: Isabelle Z.
obesity, womb cancer, prevention
(DrEddyClinic News) A dramatic increase in the proportion of women being diagnosed with womb cancer over the last 20 years is being pinned on rising obesity rates http://dreddyclinic.com/forum/viewforum.php?f=119.
According to Cancer Research UK, obesity is a major factor in the increase in the number of women being diagnosed with womb cancer, which is also known as uterine or endometrial cancer. In 1993, the UK noted 4,800 new cases http://www.theguardian.com/society/2016/apr/13/obesity-epidemic-fuelling-rise-womb-cancer-charity-warns of this type of cancer per year, with an annual death toll of 1,500 women from the disease. In 2013, however, those figures had risen to 9,000 new cases and 2,000 deaths.
When three-year rolling averages are examined, about 19 out of every 100,000 women developed the illness between 1993 and 1995. From 2011 to 2013, however, the figure had jumped to 29 women out of every 100,000.
In January, Cancer Research UK warned that another 700,000 Brits could end up developing some type of cancer on account of being overweight http://slender.news/.
The director of Cancer Research UK and UCL Cancer Trials Centre, Jonathan Ledermann, said: "It is worrying that womb cancer cases are going up so sharply. We don't know all the reasons why. But we do know that about a third of cases are linked to being overweight so it is no surprise to see the increases in womb cancer cases echo rising obesity levels."
Thankfully, however, survival rates have improved over the years. Six out of every 10 women diagnosed with the disease lived for at least ten years in the 1970s; today, almost eight out of every ten survive that long.
It is believed that the extra fat that overweight people carry produces hormones and growth factors that can spur cell division, although further research is needed. In addition, age, genetics, hormone replacement therapy and a lack of exercise are also considered risk factors.
In fact, obesity has been linked to ten different kinds of cancer, which makes it the most preventable cause of disease http://www.preventcancer.news/ behind smoking.
Cancer Research UK is continuing its efforts to help improve the outlook for patients with womb cancer as well as other types of cancers. A trial is underway to find out whether a new treatment gives women with aggressive womb cancer better outcomes than chemotherapy http://www.chemotherapy.news/, for example.
Obesity rates continue to climb
Of course, obesity is just as big of a problem here in the U.S., where the percentage of Americans who meet the definition of obese – possessing a body mass index (BMI) of 30 percent or higher – tripled in the years between 1960 and 2012, while cases of morbid obesity – a BMI of 40 percent or higher – increased sixfold. In fact, a report by the Trust for America's Health and the Robert Wood Johnson Foundation projects that half of all American adults will be obese http://www.dreddyclinic.com/forum/viewtopic.php?f=119&t=19669 by the year 2030 if changes are not made to people's lifestyles and habits.
Obesity leads to a host of medical problems besides cancer – with diabetes http://www.diabetessciencenews.com/, high blood pressure and heart problems just a few of the conditions on the list – and this leads to higher healthcare expenditures.
What can be done to reduce womb cancer risk?
What can people do to mitigate the risk of womb cancer? A study from the Vanderbilt University School of Medicine http://www.dreddyclinic.com/diet/ayurvedic/eating_habits.htm of more than 1,600 women showed that women who exercised or had active lifestyles had as much as a 45 percent reduced risk of getting this type of cancer. This means that although intentional exercise does a great job of reducing the risk, even doing lower-intensity lifestyle activities such as walking and doing household chores can slash the risk.
While exercising can help a lot, a healthy diet also plays a big role in overall health. The Natural Cancer Prevention Summit http://thecancersummit.com/ can also help shed light on natural and preventive ways to help avoid cancer and carcinogens.
If you are overweight, it's time to make some big lifestyle changes. Your life depends on it!
Sources include:
http://www.theguardian.com/society/2016/apr/13/obesity-epidemic-fuelling-rise-womb-cancer-charity-warns
http://www.cancerresearchuk.org/our-research/our-research-by-cancer-type/our-research-on-womb-cancer
http://www.reuters.com/article/us-obesity-idUSBRE83T0C820120430
http://www.dreddyclinic.com/forum/viewtopic.php?f=119&t=19669
http://thecancersummit.com/
http://dreddyclinic.com/forum/viewforum.php?f=119
What are Carotenoids? – 5 Health Benefits
(DrEddyClinic News) Distinguished by their orange, yellow, and red pigments, carotenoids are found in many plants, algae, and bacteria. Carotenoids act as antioxidants within the body, protecting against cellular damage, the effects of aging http://www.dreddyclinic.com/forum/viewtopic.php?f=113&t=33127, and even some chronic diseases. These beneficial compounds cannot be synthesized by humans or animals, diet is the only way to get them. There are well over 600 known carotenoids, with beta-carotene, alpha-carotene, lutein, zeaxanthin, lycopene, and astaxanthin being the most common.
Why Are Carotenoids Important?
As antioxidants, carotenoids are helpful for protecting vision and combating cellular damage. [1] Recent studies have also identified carotenoids as paramount supporters for the cardiovascular system http://www.dreddyclinic.com/forum/viewtopic.php?f=106&t=32685 and male reproductive health. Lycopene, a carotenoid found in tomatoes (among other fruits and vegetables), has even been linked to keeping the liver, prostate, breast, colon, and lungs healthy. [2]
5 Health Benefits of Consuming Carotenoids
Carotenoids have an immense value for human health, and many people are seeking ways to incorporate these health-brimming compounds into their diet. Nutritionists, physicians, and health organizations all recommend a diet high in antioxidants http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33126, including those that are derived from carotenoids. Here are 5 of the most pronounced benefits of carotenoids.
1. Supports Eye Health
Do you remember adults telling you as a child that carrots were good for your eyes? As it turns out, this statement is founded in scientific truth. Carrots are an excellent source of carotenoids, including retinol and pro-vitamin A, both of which have therapeutic value for degenerative diseases of the retina. [3]
2. Cardiovascular Health
Population-based studies have demonstrated that carotenoids are effective for supporting cardiovascular health. Other nutrients that work together with carotenoids for protecting heart health include glutathione, vitamin E, and vitamin C http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32133. These findings have been echoed in numerous studies. [4]
3. Possible Anti-Tumor Properties?
It would be premature and overzealous to say that carotenoids prevent cancer, but it is known that carotenoids contain acetylenics, a group of metabolites known for combating tumor development. They also have action against harmful organisms and support the immune system http://dreddyclinic.com/forum/viewtopic.php?f=18&t=33338. The combination of these properties have been so effective for fighting bacteria and immune-related infections that researchers are exploring their cytotoxic effects on multiple types of cancer. [5]
4. Male Fertility
The antioxidant effect of carotenoids may protect sperm health, according a recent 2013 study. This research found that carotenoids, vitamin C, vitamin E, selenium http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33532, glutathione, N-acetylcysteine, and zinc notably improved the participants’ chances of becoming pregnant. [6] These nutrients can be accessed easily with a diet rich in fresh fruits, vegetables, nuts, and seeds.
5. Skin Health
Studies have reported that the carotenoids beta-carotene and beta-cryptoxanthin protect skin, tissue, and cells from environmental toxins and disease. Recent research has demonstrated that non-provitamin A carotenoids, such as lutein, zeaxanthin, and astaxanthin, also have protective benefits for the skin. [7] To best support skin health, experts recommend vitamin A carotenoids from fresh vegetables and colorful fruits.
Maximize Your Carotenoid Intake
Vitamin A is considered a fat-soluble nutrient, and consuming foods containing vitamin A with fat (like grass-fed butter, coconut oil http://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=32162, or olive oil) increases its bioavailability. Chopping and cooking the vegetables also enhances nutrient uptake, further increasing the chances your body will use the compounds efficiently.
Best Sources of Carotenoids
Carotenoids are found in orange, yellow, and red fruits and vegetables, like pumpkin, carrots, and tomatoes http://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33979. For beta-carotene, carrots and pumpkins are forefront; however, spinach, sweet potatoes, cantaloupe, and dandelion greens http://dreddyclinic.com/forum/viewtopic.php?f=13&t=33570 also represent excellent sources.
Tomatoes are renowned for their lycopene content, and often recommended as a health-fortifying food. You may be surprised to learn that watermelon and grapefruit are also excellent sources of lycopene. Dark, green leafy vegetables, such as spinach and kale, contain high quantities of lutein and zeaxanthin. If you’re not following a vegan or vegetarian diet http://dreddyclinic.com/forum/viewtopic.php?f=18&t=31926, liver and eggs are two of the most bioavailable animal sources of these beneficial nutrients. [8]
What are your favorite carotenoid-rich vegetables and fruits? Leave us a comment below to let us know!
by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
References:
1. Armstrong GA, Hearst JE. Carotenoids 2: Genetics and molecular biology of carotenoid pigment biosynthesis http://www.ncbi.nlm.nih.gov/pubmed/8641556. FASEB J. 1996 Feb;10(2):228-37.
2. Trejo-Solís C, Pedraza-Chaverrí J, Torres-Ramos M, Jiménez-Farfán D, Cruz Salgado A, Serrano-García N, Osorio-Rico L, Sotelo J. Multiple molecular and cellular mechanisms of action of lycopene in cancer inhibition http://www.ncbi.nlm.nih.gov/pubmed/23970935. Evid Based Complement Alternat Med. 2013;2013:705121. doi: 10.1155/2013/705121.
3. Perusek L, Maeda T. Vitamin A derivatives as treatment options for retinal degenerative diseases http://www.ncbi.nlm.nih.gov/pubmed/23857173. Nutrients. 2013 Jul 12;5(7):2646-66. doi: 10.3390/nu5072646.
4. Wang Y, Chun OK, Song WO. Plasma and dietary antioxidant status as cardiovascular disease risk factors: a review of human studies http://www.ncbi.nlm.nih.gov/pubmed/23912327. Nutrients. 2013 Jul 31;5(8):2969-3004. doi: 10.3390/nu5082969.
5. Kuklev DV, Domb AJ, Dembitsky VM. Bioactive acetylenic metabolites http://www.ncbi.nlm.nih.gov/pubmed/23871125. Phytomedicine. 2013 Oct 15;20(13):1145-59. doi: 10.1016/j.phymed.2013.06.009.
6. Mora-Esteves C, Shin D. Nutrient supplementation: improving male fertility fourfold http://www.ncbi.nlm.nih.gov/pubmed/23775385. Semin Reprod Med. 2013 Jul;31(4):293-300. doi: 10.1055/s-0033-1345277.
7. Sayo T, Sugiyama Y, Inoue S. Lutein, a nonprovitamin A, activates the retinoic acid receptor to induce HAS3-dependent hyaluronan synthesis in keratinocytes http://www.ncbi.nlm.nih.gov/pubmed/23748778. Biosci Biotechnol Biochem. 2013;77(6):1282-6.
8. Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health http://www.ncbi.nlm.nih.gov/pubmed/23571649. Nutrients. 2013 Apr 9;5(4):1169-85. doi: 10.3390/nu5041169.
