Memory Support Complex: The Natural Way to Support Memory and Cognitive Function as You Age.
Why is this important?
1. By age 55 the brain’s ability to transfer choline into the brain from the bloodstream becomes diminished.
2. This results in lower brain levels of choline, which is required to make the memory chemical acetylcholine.
3. The subsequent decline in acetylcholine leads to age-related memory loss and is also a key factor in the Alzheimer’s disease process.
4. Over the past 35 years researchers have studied ways to get more choline into the brain as people age.
5. The proven method is to supplement with a special form of choline known as CDP-choline (cytidine-5-diphosphocholine), as well as phosphatidylserine and Huperzine A (which slows down the breakdown of acetylcholine, hence raising brain concentration levels).
6. These natural agents have each been shown to reverse early- stage memory loss and in human clinical studies by increasing brain levels of acetylcholine. No drugs can increase acetylcholine synthesis, only these supplement ingredients have been shown to do this.
7. As well, the use of the Indian herb known as Bacopa monnieri has also reversed memory loss problems due to its ability to improve electrical transmission of brain impulses and quench damaging free radicals in the brain.
Adeeva Memory Support Complex contains all four of these proven memory support nutrients:
- CDP-choline
- Phosphatidylserine
- Huperzine A
- Bacopa monnieri
To prevent age-related memory loss the advice is to take one or two capsules per day of Adeeva Memory Support Complex after age 50.
In cases of early-stage memory loss patients should consider taking 2-4 capsules, twice daily, to help re-establish more optimal concentrations of acetylcholine.
Here is a link to Dr. Meschino’s most recent webinar on this subject, which includes all relevant scientific references:
https://adeeva.com/webinar-nutritional-medicine-and-the-aging-brain/
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
LMU 289 – NAC Administration Improves Parkinson’s Disease: The importance of preventing the age-related decline in brain glutathione
NAC Administration Improves Parkinson’s Disease: The importance of preventing the age-related decline in brain glutathione
Source: J Clinical Pharmacology & Therapeutics (2019)
Lifestyle Medicine Update (November 15, 2022)
As outlined in the 2021 review paper in the International Journal of Molecular Science, entitled Glutathione in the Brain (Aoyama K), a decline in brain glutathione levels in the aging process has emerged as a significant factor in various neurodegenerative diseases, including Alzheimer’s disease, Parkinson’s disease, ALS, and other conditions. Glutathione plays a very important role in protecting brain cells from free radicals, and it supports other important brain functions.
Thus, the age-related decline in brain glutathione appears to leave brain cells vulnerable to the development of these serious neurodegenerative conditions. As such, researchers have looked at ways to raise blood and brain glutathione levels to prevent and/or improve the management of neurodegenerative conditions. In this regard, a 2019 study published in the journal Clinical Pharmacology & Therapeutics, showed improvement in symptoms of Parkinson’s disease when patients were administered a glutathione-raising natural supplement known as NAC (N-acetylcysteine).
In this study forty-two Parkinson’s disease patients were randomly assigned to the treatment group or the placebo group. The treatment group received intravenous infusions of NAC (50 mg/kg) weekly and took an oral supplement of NAC twice daily (500 mg, twice daily) for 3 months. The placebo group received standard Parkinson’s disease care only without the addition of NAC. Over the three-month period, the patients receiving the NAC treatment saw improvement in their overall Parkinson’s disease symptoms. In addition, brain imaging showed that the patients receiving NAC treatment to raise their glutathione levels also saw significant improvement in their dopamine transporter binding activity (DAT). What does this mean? As Parkinson’s disease progresses, the dopamine transporter, which pumps dopamine back into nerve cells typically becomes less and less active and effective, leading to a further depletion of dopamine in key regions of the brain affected by Parkinson’s disease. The administration of NAC actually improved dopamine transporter activity, helping nerve cells maintain more optimal dopamine levels. And in doing so, Parkinson’s symptoms improved. This study suggests that NAC treatment not only helps to increase brain levels of glutathione (helping to prevent nerve cell death from free radicals), but it also improves function of the dopamine transporter, helping to optimize brain cell levels of dopamine, and hence reduce tremors, and improve balance and coordination and other features of the disease.
For me, the take home message is to prevent the age-related decline in glutathione from happening in the first place. The age-related decline in glutathione is strongly tied to an increased risk of Alzheimer’s disease, Parkinson’s disease, ALS, and other serious neurodegenerative conditions. Brain cells are particularly vulnerable to free radical damage simply because they use 20% of the body’s oxygen at any given moment, and oxygen free radicals (ROS -reactive oxygen species) are a known to damage brain cells and contribute to the development and progression of Alzheimer’s disease, Parkinson’s disease, ALS and other neurodegenerative conditions. Glutathione is the brain’s most important antioxidant, helping to quench free radicals before they can do extensive brain cell damage –it’s really that simple. As science continues to explore novel ways to fortify the aging brain with glutathione, we can take some logical steps right now, after the age of 40, according to current evidence. And that is to take a glutathione-raising supplement each day that contains:
- NAC – N-acetylcysteine
- Alpha-lipoic Acid
- L-Glutamine
- Milk Thistle (standardized to at least 80% Silymarin Flavonoid Content)
These four natural agents have been shown to raise blood and tissue levels of glutathione and exert other independent disease-prevention effects. Maintaining your glutathione status after the age 40 is one more strategy to consider in your pursuit of healthy life expectancy and quality of life as you age.
I have included the references on glutathione and NAC in brain aging and the Parkinson’s disease study I referred to in this update.
Thanks for watching and I’ll see you next time.
References:
Monti D et al. N-acetyl cysteine is associated with dopaminergic improvement in Parkinson’s disease. Clin Pharmacol Ther. 2019;106(4): 884-890 https://pubmed.ncbi.nlm.nih.gov/31206613/
Aoyama K. Glutathione in the brain. Int J Mol Sci. 2021, 22(9): 5010 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125908/
Iskusnykh I.Y. et al. Glutathione in brain disorders and aging. J Molecules. 2022, 27(1): 324
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746815/#:~:text=Impairment%20of%20glutathione%20function%20in,%2C%20stroke%2C%20and%20Alzheimer’s%20disease.
Ikeda K et al. Dopamine transporter imaging in Parkinson Disease: Progressive changes and therapeutic modification after anti-parkinsonian medication. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6630131/#:~:text=Clinical%20Role%20of%20Dopamine%20Transporter%20Imaging&text=DAT%20is%20the%20most%20important,release%20from%20the%20presynaptic%20terminal.
Dopamine Transporter (DAT)
https://en.wikipedia.org/wiki/Dopamine_transporter
Eat Smart, Live Well, Look Great,
Dr. Meschino
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
LMU – 288 Supplement Formula Shown to Improve Early Alzheimer’s Disease
Supplement Formula Shown to Improve Early Alzheimer’s Disease
Source: American Journal of Alzheimer’s Disease (2009)
Lifestyle Medicine Update (May 17, 2023)
A one-year study published in the American Journal of Alzheimer’s disease showed that providing a specific natural supplement to early-stage Alzheimer’s patients improved many aspects of their cognition and performance. The patients taking the natural supplement showed improvement in Dementia Rating Scale, Clock-drawing Tests and their care givers reported improvement inneuropsychiatric parameters (NPI – Neuropsychiatric Inventory) and maintenance of performance in the Activities of Daily Living (ADL). For patients who remained on the supplement for an additional four months (16 months in total) sustained improvement was documented by their caregivers. The natural supplement contained the B-vitamins Folic Acid and Vitamin B6, along with vitamin E, SAMe, N-acetylcysteine and Acetyl-L-Carnitine. Although this was a small open-trial study the outcomes were very significant and the rationale to use this supplement formulation is explained quite eloquently by the researchers.
As they indicated, we know that folic acid, SAMe, and vitamin B6 are required by the brain to make key neurotransmitters required for healthy brain function and to keep homocysteine levels down. High homocysteine is an established risk factor for Alzheimer’s disease, as it damages brain cells and brain blood vessels. Vitamin E is an important brain antioxidant and previous studies have shown that Vitamin E supplementation can slow the progression of Alzheimer’s disease in the early stages.Other studies show that Alzheimer’s patients often inherit a defect in the ability to make sufficient glutathione, which is the brain’s most important antioxidant, protecting brain cells from free radicals that lead to brain cell death. Supplementing with N-acetylcysteine (NAC) is known to raise brain levels of glutathione. Other studies have shown that Acetyl-L-Carnitine helps preserve energy production in brain cells (by protecting the mitochondria – the cell’s energy factories) and it further helps to support glutathione synthesis and synthesis of the memory chemical acetylcholine.
The researchers argue that decreasing free radical damage to brain cells and damage from homocysteine should be critical strategies used in the management of Alzheimer’s disease. But these strategies are not considered in the usual conventional medical management. They also argue that only supplements of this nature can preserve energy function (mitochondrial effects) in brain cells and support synthesis of important neurotransmitters, including the memory chemical acetylcholine, as well as glutathione synthesis. Only targeted supplements can address these important aspects of the disease. To date the use or Alzheimer’s drugs alone has not significantly altered the progression of Alzheimer’s disease and thus, the addition of natural supplements that can counter key aspects of the disease not addressed by drug therapy, should be considered in the treatment plan for patients with mild cognitive impairment and early-stage Alzheimer’s patients to help stabilize and/or slow disease progression.
In addition to these nutrients, I believe that everyone over the age of 50 should also take a supplement that includes:
- CDP-choline
- Phosphatidylserine
- Huperzine A
- Bacopa monneiri,
which I have seen reverse a number of cases of mild cognitive impairment. More importantly, evidence suggests that these nutrients may help prevent age-related memory loss.
I have included the reference for this study in the text below.
References:
Chan A et al. Efficacy of a vitamin/nutraceutical formulation for early-stage Alzheimer’s disease: A 1-year, open-label pilot study with a 16-month caregiver extension. Am J Alzheimer’s Disease. 2009; 23(6): 571-585.
https://journals.sagepub.com/doi/epdf/10.1177/1533317508325093
Eat Smart, Live Well, Look Great,
Dr. Meschino
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
LMU 287 – Glutathione Helps Guard Against Age-Related Decline in Kidney Function
Glutathione Helps Guard Against Age-Related Decline in Kidney Function
Source: American Journal of Tanslational Research (2021)
Lifestyle Medicine Update (May 11, 2023)
It is well documented that as we age most people experience a decline in kidney function, as the kidneys are one of the fastest aging organs. The decline in kidney function usually begins after age 30-40 and often accelerates after age 50-60. Researchers at Johns Hopkins University estimate that more than 50 percent of individuals over 75 years of age have clinically significant decline in kidney function, and many don’t know they have the problem (mild insufficiency of kidney disease or chronic kidney disease), but it is major risk factor for heart attack.
According to the National Kidney Foundation, kidney disease kills more people each year than breast and prostate cancer. Advanced or End-stage kidney disease is a various serious matter, requiring dialysis or even a kidney transplant, so if you are planning to live a long, healthy, functional life, you have to have a plan in place to preserve your kidney function as best you can, as the aging process can really impact it in a negative way. It’s a highly vulnerable organ. Risk factors for kidney disease include, high blood pressure, diabetes, kidney stones, a family history of kidney failure, prolonged use of over-the-counter pain medications, and being over the age of 60. Patients with certain autoimmune conditions are also at increased risk for kidney damage and declining kidney function.
In recent years what has become apparent is the fact that free radical damage to various kidney cells and kidney structures is a main contributor to the decline in kidney function seen in aging and in various health conditions (i.e., diabetes, autoimmune conditions affecting the kidneys). A large 2012 study (J Rejuvenation Research) showed that higher blood markers of free radical damage (i.e., MDA or malondialdehyde) were strongly correlated with the rate of decline in kidney function with aging. This means that the higher the free radical concentration, the faster was the decline in kidney function with aging. Studies also show that the kidneys are heavily reliant on the antioxidant known as glutathione to protect them against free radicals as well as the release of kidney-damaging inflammatory cytokines (TNF, IL-1. IL-6 etc.). Unfortunately, as we age our glutathione levels decline, which appears to be an important factor in the more rapid decline in kidney function we typically see as people age.
So, the good news is that this can be prevented or reversed to some extent with targeted dietary supplements. In line with this thinking a number of studies have been conducted in recent years to assess the value of providing patients with existing acute and chronic kidney disease with supplements known to increase glutathione synthesis. For example, a large review paper published in the American Journal of Translational Research in 2021 concluded that providing patients with chronic kidney disease with N-acetylcysteine (NAC) improved their kidney function over time and reduced their risk of heart attack and other adverse cardiovascular events.N-acetylcysteine (NAC) is an essential ingredient for kidney cells to increase their glutathione synthesis and whether administered intravenously or orally, NAC supplementation is shown to help reverse the loss of kidney function and reduce inflammatory cytokine levels in these high-risk kidney disease patients. But it’s not only supplementation with NAC that has been shown to raise kidney levels of glutathione and reverse kidney function decline from various causes. Supplementation with other natural agents that raise glutathione levels have also been shown to be effective. These would include, alpha-lipoic acid, silymarin (from Milk thistle) and L-glutamine. In addition to raising kidney glutathione levels, some of these nutrients provide additional types of protection. For instance, alpha-lipoic acid also acts as a direct antioxidant. The same is true for silymarin flavonoid from Milk thistle, and its cell rejuvenation effects and have been shown to improve the management of diabetes-induced kidney disease. Other studies also show the importance of supplementation with Coenzyme Q10 to protect kidney function, as well as ingesting choline (i.e., Lecithin capsules), which the kidneys convert into betaine. Betaine is a very important kidney osmoprotectant, helping to guard against kidney cell dehydration, which otherwise leads to cell death.
To make a long story short, by age 40-50 it makes sense to support your kidney glutathione levels by taking a supplement that contains a combination of:
- NAC (N-acetylcysteine)
- Alpha-lipoic acid
- L-Glutamine
- Milk thistle (standardized to 80% silymarin content)
Taking a supplement containing CoQ10 is also advisable, along with one to two capsules per day of lecithin (1200 mg capsules). Kidney function is typically screened for by blood tests assessing your eGFR and creatinine levels. For individuals with established kidney disease, you should show the references I have provided below to your specialist and ask for their consent to use these supplements to help stabilize and/or improve your kidney function.
Thanks for watching and I’ll see you next time.
References:
National Kidney Foundation: Decline in Kidney Function with Aging and Incidence of Kidney Disease
https://www.kidney.org/news/monthly/wkd_aging#:~:text=Kidney%20disease%20can%20develop%20at,believed%20to%20have%20kidney%20disease.
Aging and Kidney Function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744545/
Decreased Glutathione in Aging:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8457589/
NAC Supplementation and Kidney Function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8129408/
Silymarin in Diabetic Nephropathy
https://pubmed.ncbi.nlm.nih.gov/25340091/
Alpha Lipoic Acid in Renal Damage – Ferroptosis
https://www.frontiersin.org/articles/10.3389/fphys.2021.680544/full
Alpha Lipoic Acid in Diabetic Nephropathy
https://pubmed.ncbi.nlm.nih.gov/23531536/
L-Glutamine Raises Glutathione Levels
https://biomedres.us/pdfs/BJSTR.MS.ID.002293.pdf
CoQ10 Supplementation in Kidney Disease
https://pubmed.ncbi.nlm.nih.gov/35643375/#:~:text=Oral%20Coenzyme%20Q10%20supplementation%20leads,to%20primary%20Coenzyme%20Q10%20deficiency
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6587473/
Betaine in Kidney and Liver Function:
https://karger.com/cpb/article/32/Suppl.%201/32/71803/Betaine-Transport-in-Kidney-and-Liver-Use-of
Betaine in Kidney Function (osmoprotectant)
https://karger.com/cpb/article/32/Suppl.%201/32/71803/Betaine-Transport-in-Kidney-and-Liver-Use-of
Eat Smart, Live Well, Look Great,
Dr. Meschino
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
LMU 286 – Probiotic Supplement Decrease Inflammation and Free Radical Damage Normally Caused by Chronic Sleep Deprivation
Probiotic Supplement Decrease Inflammation and Free Radical Damage Normally Caused by Chronic Sleep Deprivation
Source: Journal Nutrients (2023)
Lifestyle Medicine Update (May 2, 2023)
A study published in the journal Nutrients in 2023, by researchers at the university of Camerino in Italy, showed that a multi-strain probiotic supplement may counter the negative effects of sleep deprivation on brain free radical damage as well as brain inflammation and inflammation throughout the body. A great deal of evidence shows that chronic sleep restriction is linked to a low-grade inflammation throughout the body and in the brain, (as triggered by brain immune cells called microglia cells).
As well, insufficient sleep can lead to the accumulation of free radicals in our cells, which cause extensive damage, including to brain cells. Extensive free radical damage in the brain is key feature of many neurodegenerative diseases, including Alzheimer’s disease, Parkinson’s disease, MS, ALS, and others. Thus, reducing brain free radicals and brain inflammation is considered to be a very desirable preventive strategy.Chronic sleep deprivation is defined as sleeping less than seven hours per night, more than four hours per night. Previous studies have shown that probiotic supplementation can reduce inflammation through multiple pathways, including rebalancing of gut flora, improving gut permeability, and modulating immune function with lower production of inflammation-promoting cytokines seen in the bloodstream. Other studies have shown that probiotic supplements improve the function of brain microglia cells, which helps prevent brain inflammation.
How does sleep deprivation cause inflammation?
Studies suggest that sleep deprivation can alter the composition of gut microflora, increasing the ratio of unhealthy gut bacteria to friendly gut bacteria. It also appears to induce a breakdown of the gut barrier, and these changes together enable the passage of bacteria and their end-products into the blood stream, which trigger inflammatory reactions in the body and the brain. In mice bred to develop Alzheimer’s disease, probiotic supplements boosted brain antioxidant defences by turning on Sirtuin Longevity genes that activate the synthesis of important brain antioxidants like glutathione. In the 2023 study, researchers administered a multi-strain probiotic supplement to normal sleeping mice and in mice exposed to chronic sleep restriction and assessed the extent of free radical damage and inflammation in their brains and in the bloodstream. The results showed, as expected, that chronic sleep deprivation resulted in increased free radicals and inflammation and altered gut–brain axis, altering hormone levels. But in the chronic sleep deprived mice given the probiotic supplement, the probiotic supplement boosted their brain antioxidant function, reducing free radical damage to the brain, and it positively affected the gut-brain axis, resulting in lower blood markers of inflammation.
So, I think there are two important messages here:
- Don’t become chronically sleep deprived, as a great deal of evidence shows that it has very negative effects on your gut and your brain, with increasing amounts of inflammatory cytokines and free radical damage. Inflammation and free radical damage promote arthritic changes, autoimmune states, neurodegenerative diseases, a weakening of the immune system, more rapid aging, and a host of other problems.
- The use of a multi-strain probiotic supplement can help to maintain a healthier gut, reduce inflammation, and have a positive influence on brain antioxidant protection and brain inflammation. For many people taking a digestive enzyme supplement that also contains prebiotics can enhance the positive effects of probiotic supplementation. Prebiotics are the food (soluble fiber) that the friendly gut bacteria eat in order to thrive and reproduce in the large intestine. So, combining a probiotic supplement with a digestive enzyme-prebiotic supplement may provide an even greater benefit for some people.
I have included the references for this information in the text below.
References:
Zheng Y et al. Probiotics supplementation attenuates inflammation and oxidative stress induced by chronic sleep restriction. J Nutrient. 2023, 15(6): 1518 https://www.mdpi.com/2072-6643/15/6/1518
Probiotic supplementation reduces inflammation and oxidative stress caused by chronic sleep loss. Neuroscience News.com. April 15, 2023. https://neurosciencenews.com/probiotics-inflammation-sleep-23021/
Eat Smart, Live Well, Look Great,
Dr. Meschino
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
May 2023: Full Article
Sleep-E Naturals contains four natural ingredients that worksynergistically to help improve the ability to fall asleep
Sleep-E Naturals:
Sleep-E Naturals contains four natural ingredients that work synergistically to help improve the ability to fall asleep, remain asleep and achieve a deeper renewing sleep that aids performance and immune function.
Taking melatonin alone is simply not sufficient, as melatonin does not facilitate falling asleep, but rather helps individuals achieve a deeper sleep once they are asleep. As well, taking too a high a dose of melatonin often disturbs sleep, creates vivid dreams that awaken individuals through the night and often results in morning drowsiness accompanied by decreased daytime performance and motivation.
The solution is Sleep-E Naturals, which contains low-dose melatonin, accompanied by three other natural agents that facilitate falling asleep (GABA and 5HTP), along with Bacopa monnieri, which improves memory function and helps reduce free radical damage to brain cells (the consolidation of short-term to long-term memory occurs during sleep).
What about prescription sleep aids?
4% of adults and 10% of Canadians over 65 years of age regularly take prescription sleeping medications for their insomnia and sleep disorders. Sleeping pill use increases with age and so do the associated risks — unsteadiness, falls, pneumonia, memory problems, unintentional overdoses when mixed with other medications,
dependence and withdrawal. In fact, sleeping pill use may account for up to one-third of hip fractures in people 85 and older.
(Dalhousie University – Dal News)
https://www.dal.ca/news/2021/01/25/researchers-takes-aim-at-highest-rates-of-sleeping-pill-reliance.html
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
LMU 285 – Strength Training Seniors Gain Muscle, Multiple Health Benefits and Enhanced Independ Living Ability
Strength Training Seniors Gain Muscle, Multiple Health Benefits and Enhanced Independ Living Ability
Source: J Cell Physiology (2022)
Lifestyle Medicine Update (April 25, 2023)
We know that as certain hormones decline with age, among other things, it leads to decreased muscle mass and strength. If left unchecked this can lead to significant weakness and frailty that we often see in older individuals, accompanied by increased risk of falls, life-threatening fractures, and loss of independent living. Research shows we begin losing muscle mass around age 35, and the process really escalates after we hit 60 years of age. In fact, after age 60 you can lose up to 3% of your muscle mass each year.
We also know that strength training can increase muscle mass and strength in young people, but what about people over the age of 60 or 65?
Well, an impressive study published the journal Cell Physiology in 2022 showed that when older subjects (average age 72) followed a simple strength training program for 8-weeks they saw significant improvements in their muscle mass, strength and connective tissues that resulted in improved performance on many levels. In fact, the subgroup of 10 participants who were 86-90 years old realized strength gains of 174% and added 9% more muscle to their thigh quadricep muscles alone. These individuals were all residents of a long-term care facility, who were not ill, but not especially healthy either, as the researchers stated. As they commented, the study demonstrated that even the oldest of the old can improve strength and muscle mass. The problem is that only 9% of people over the age of 75 perform strength training regularly.
A 2019 study in people over 75 suggests that as little as one hour of strength training per week can improve walking speed, leg strength, and one’s ability to stand up from chair. The researchers suggest performing one to three sets of eight to 15 repetitions per exercise using a weight you can lift 8 to 15 times that’s challenging enough but not so heavy that you sacrifice proper form. The idea is to do multi-joint exercises like basic squats, overhead press, chest press, seated rowing, and lat pulldowns. If you are unfamiliar with these then get a personal trainer or fitness professional to walk you through a simple 30-minute program and do it at least twice per week. That’s how you get results any at age and help to maintain your independence and functionality.
One last point is that adding a whey protein shake to your daily intake, coupled with strength training, will likely speed up and enhance your overall results. This is because whey protein contains the best mixture of amino acids to build connective tissue (including collagen) as well as muscle. Studies show that giving whey protein to seniors helps them recover lost muscle. I’m a big fan of strength training and whey protein intake, as part of a healthy lifespan program. More young people and older people should embrace it.
I have included the references for this information in the text below.
Thanks for watching and I’ll see you next time.
References:
Soendenbroe C et al. Human skeletal muscle acetycholine receptor gene expression in elderly males performing heavy resistance training. Cell Physiology. 2022; 323,1 : https://journals.physiology.org/doi/abs/10.1152/ajpcell.00365.2021
How Old is too Old to Start Strength Training? Medscape April 24, 2023
https://www.medscape.com/viewarticle/990794?ecd=wnl_tp10_daily_230421_MSCPEDIT_etid5360138&uac=342474MN&impID=5360138
Sara Y Oikawa, Chris McGlory, Lisa K D’Souza, Adrienne K Morgan, Nelson I Saddler, Steven K Baker, Gianni Parise, Stuart M Phillips. A randomized controlled trial of the impact of protein supplementation on leg lean mass and integrated muscle protein synthesis during inactivity and energy restriction in older persons. The American Journal of Clinical Nutrition, 2018; https://www.sciencedirect.com/science/article/pii/S0002916522030246?via%3Dihub
Eat Smart, Live Well, Look Great,
Dr. Meschino
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
LMU 284 – Glutathione Status Emerging as a Key Marker for Postpartum Suicide Risk
Glutathione Status Emerging as a Key Marker for Postpartum Suicide Risk
Source: Frontiers in Psychiatry Journal (Feb. 2023)
Lifestyle Medicine Update (April 18, 2023)
A study published in the journal Frontiers in Psychiatry, in February 2023 reported a strong link between glutathione (GSH) status and the degree of suicide risk in women at 18 months postpartum. Specifically, they found that reduced serum GSH levels were significantly lower for those with moderate to high suicide risk than for those without suicide risk. Their findings suggest that GSH may be a potential indicator and/or causative factor among women at risk for suicide.
What is Glutathione? Glutathione is the major brain antioxidant that helps protect brain cells from free radical damage. Because the brain uses about 20% of the body’s oxygen at any given time, it is very prone to free radical damage from what are called oxygen free radicals. And studies show that free radical damage to brain cells contributes to some mental health disorders. Moreover, studies also show that supplementation with natural agents, such as N-acetylcysteine, which raises brain glutathione levels, has been effective in helping to improve cases of major depressive disorder, bipolar disorder, schizophrenia, and other psychiatric conditions, according to the authors of the 2023 study in Frontiers of Psychiatry. The bottom line appears to be that lower glutathione levels result in more free radical damage to brain cells, which may damage them in such a way as to alter brain function leading to suicidal thoughts. As well, some studies suggest that glutathione also directly modulates mood to some degree.
The good news is that you can increase your brain glutathione levels by supplementing with a natural agent known as N-Acetylcysteine (NAC). As such, NAC supplementation may be a good adjunctive agent to provide to women with postpartum depression. It certainly has shown positive effects on major depressive disorder, bipolar disorder, schizophrenia, and some other psychiatric problems, as the researchers point out. As glutathione levels decline with age, I personally feel that by age 50 all of us benefit from taking a supplement that helps to maintain more youthful levels of glutathione. The combination supplement that I prefer contains N-Acetylcysteine, with Alpha-Lipoic Acid, L-Glutamine and Silymarin (from Milk thistle). Silymarin is a flavonoid found in the Milk thistle herb. These four natural agents work synergistically to support glutathione status in the body and the brain. The decline in glutathione with age is linked to increases risk for a number of serious health conditions and more rapid aging. So, maintaining more youthful glutathione levels makes good sense as you age. The 2023 study also highlights the fact that glutathione levels are emerging as potentially important indicator of suicide risk in postpartum women, and thus, I believe these women should have their glutathione status evaluated (especially if they feel depressed) and should use a glutathione-raising supplement if necessary to ensure that their glutathione levels are maintained in an optimum range.
I have included the reference for the glutathione and postpartum suicide risk study in the text below.
References:
Da Silva Schmidt P.M. et al. Can glutathione be a biomarker for suicide risk in women 18 months postpartum? J Frontiers of Psychiatry. February 9, 2023. https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1142608/full
Medscape: Glutathione as potential biomarker for postpartum suicide: https://www.medscape.com/viewarticle/990552?ecd=mkm_ret_230415_mscpmrk-OUS_IntStories&uac=342474MN&impID=5332796&faf=1
Eat Smart, Live Well, Look Great,
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Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
LMU 283 – Periodontal Disease Increases Risk of Heart Failure
Periodontal Disease Increases Risk of Heart Failure
Source: Journal of the American College of Cardiology (2022)
Lifestyle Medicine Update (April 11, 2023)
Although largely underappreciated, periodontal disease is emerging as a significant risk factor for the development of heart failure. To this end, the Journal of the American College of Cardiology published the results of a large research study in 2022 that showed a strong correlation between periodontal disease and risk of heart failure. The researchers followed almost 7,000 participants (6,707), average age 63 years old from the year 1996 to 2018, as part of the Atherosclerosis Risk In Communities study (ARIC study).
As the researchers point out, previous studies have shown a strong correlation between periodontal disease and risk of coronary artery disease, ischemic stroke, adverse cardiovascular outcomes and/or diabetes. But the 2022 study showed convincing evidence that heart failure risk also increases substantially in the presence of periodontal disease. As the researchers commented, heart failure is already increasing at an alarming rate in our society due to the aging population coupled with the rising incidence in diabetes, obesity, and metabolic syndrome. In the United States, it is estimated that >8 million people will be living with heart failure by the year 2030. Making matters worse is the fact that medical treatment for heart failure has not substantially improved in many years, whereby 50% of heart failure patients still die within the first five years after diagnosis.
So, where does periodontal disease fit into the story?
The 2022 study showed that not only do subjects with periodontal disease have a higher risk of developing heart failure, but they also have higher blood levels of the key blood indicator of heart failure, which is the NT-proBNP blood marker. Periodontal disease (periodontitis) is a condition characterized by destruction of tooth-supporting tissues and subgingival (gum) microbial dysbiosis. Previous studies have shown a link between gut dysbiosis and leaky gut problems and risk of heart failure. Dysbiosis means that you have too many unfriendly (or harmful) bacteria in your gut and too few friendly (health-promoting) bacteria in your gut. A leaky gut allows more bacterial endotoxins to enter the body and trigger an inflammatory response that can damage the heart and vascular system. But the 2022 study showed for the first time that dysbiosis in the oral cavity, which is the key finding and cause of periodontal disease, also increases inflammatory markers in the bloodstream that lead to heart failure. In fact, other studies have shown that by successfully treating periodontal disease and reversing oral dysbiosis, markers for inflammation in the bloodstream decrease significantly (i.e., C-reactive protein – CRP).
Certain inflammatory markers are shown to be elevated in heart failure, including interleukin (IL)-6, tumor necrosis factor (TNF)-α, and CRP. The Framingham Heart Study is one such study that showed a 5-year risk of developing heart failure increased by 60-68% as inflammatory markers in the blood (TNF and IL-6) became more elevated. These inflammatory products (Il-6, TNF, CRP) damage the heart by causing death of heart muscle cells (apoptosis), promote heart hypertrophy, fibrosis and stiffness and they alter the ability of heart muscles to access the calcium they require for normal heart pumping action. The bottom line is that good oral hygiene is an often-overlooked factor in the prevention of cardiovascular disease, including heart failure, as the 2022 ARIC study has shown. Regular dental check-ups and regular visits to your dental hygienist for teeth cleaning, as well as daily at home dental care should be a priority over your lifetime, as one more step to maintain cardiovascular health.
Keep in mind that supplementation with CoQ10 and Hawthorn after the age of 40-45 also helps your heart maintain more optimal pumping ability, helping to prevent and co-manage heart failure problems, according to many studies. CoQ10 and Hawthorn supplementation, like periodontal disease prevention and management, are also often-overlooked strategies that can help to keep your heart strong and functional.
I have included the reference for the 2022 ARIC study in the text below.
Reference:
Mokinsky R.L. et al. Periodontal status, C-reactive protein, NT-proBNP, and incident heart failure. JACC Heart Fail. 2022;10(10):731-741. https://www.medscape.com/viewarticle/989492?ecd=wnl_recnlnew3_ous_230327_MSCPEDIT_&uac=342474MN&impID=5282701
Eat Smart, Live Well, Look Great,
Dr. Meschino
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
LMU 282 – Natural Supplement (Phosphatidylserine) Shown to Revere Memory Loss and Slow Key Aspects of Brain Aging
Natural Supplement (Phosphatidylserine) Shown to Revere Memory Loss and Slow Key Aspects of Brain Aging
Source: Frontiers in Aging Neuroscience (2022)
Lifestyle Medicine Update (April 5, 2023)
We have known for a long time that one aspect of the aging process that affects memory loss is the decline in brain levels of phosphatidylserine – a phospholipid that is an important component of the outer skin (membrane) of brain cells. But studies show that phosphatidylserine can be taken as a supplement as you get older to help maintain more youthful brain levels, as phosphatidylserine normally accounts for 5-10% of all brain phospholipids, and that percentage should be maintained over the course of your entire life.
A comprehensive review article, published in journal Frontiers in Aging Neuroscience, examined the evidence related to phosphatidylserine supplementation in supporting brain function and impacting brain related conditions, including memory loss problems. In the paper, the authors first explain the importance of phosphatidylserine in binding to various brain proteins, which in turn significantly impact brain function in many positive ways. They also show that abnormal regulation of phosphatidylserine in the brain is associated with various neurodegenerative conditions, including Alzheimer’s disease (AD), Parkinson’s disease (PD), major depressive disorder (MDD), stroke, and autism spectrum disease (ASD).
They go on to cite studies showing that phosphatidylserine supplementation has shown proven benefit in patients with AD, MDD, PD, or ADHD. One of the benefits of phosphatidylserine supplementation is that it reduces neuroinflammation, which is a common finding in many neurodegenerative disorders. And very importantly, supplementation studies have shown that phosphatidylserine can improve cognitive impairment (memory loss) caused by aging, Alzheimer’s disease, and Parkinson’s disease. The researchers cite several human clinical trials where phosphatidylserine supplementation has improved cognitive function in older and elderly patients. In their summary they state, “Phosphatidylserine can improve the cognitive function of the brain through different pathways.” Experimentally, phosphatidylserine has also been shown to reduce the synthesis of beta-amyloid plaque, which is a common finding in Alzheimer’s disease, and in Parkinson’s disease patients, phosphatidylserine supplementation was shown to significantly ameliorate some important symptoms, including lack of motivation, anxiety, and affectivity. Reassuringly, clinical studies show that phosphatidylserine supplementation has no side effects and is well tolerated.
So, what does all this mean for us?
Well in my view, I think that once you reach age 50-55 you should take a memory support supplement that contains, phosphatidylserine, CDP-choline, Huperzine A and Bacopa monnieri. These four natural agents work synergistically to maintain more youthful levels of the memory chemical acetylcholine and they also inhibit age-related brain changes linked to various neurodegenerative diseases. Moreover, each of these ingredients has reversed memory loss and cognitive decline to various degrees in patients with memory loss problems, such as Mild Cognitive Impairment, early-stage Alzheimer’s disease, and Parkinson’s disease. As the researchers point out, phosphatidylserine supplementation can also be part of the adjunctive treatment for major depressive disorder and ADHD, as referenced in the 2022 review paper. But with respect to age-related memory loss problems, I wouldn’t wait to develop memory loss issues before you start using a memory support supplement containing:
- Phosphatidylserine
- CDP-choline
- Huperzine A
- Bacopa monniei
Taking a supplement like this after age 50 or 55 (at the latest) is one more proactive step you can take to guard against memory loss from developing and support other aspects of brain function as you age.
I have included the references for phosphatidylserine in the text below.
Références
Ma X et al. Phosphatidylserine, inflammation, and central nervous system disease. Frontiers in Aging Neuroscience. 2022: 14 (August 3, 2022) https://www.frontiersin.org/articles/10.3389/fnagi.2022.975176/full
Kim BK and Park SK. Phosphatidylserine modulates response to oxidative stress through hormesis and increases lifespan via DAF-16 in Caenorhabditis elegan. Biogerontology. 2020; 21 (2): 231-244. https://pubmed.ncbi.nlm.nih.gov/31915963/#:~:text=Phosphatidylserine%20is%20one%20of%20the,Alzheimer’s%20disease%20in%20the%20elderly
Eat Smart, Live Well, Look Great,
Dr. Meschino
Recommended Supplements
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.
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