tag:blogger.com,1999:blog-62793590958236912602024-03-08T04:46:04.201-08:00The Bittergourd PostPublished studies of scientific research are chock-full of exciting findings in health sciences. But they're often lengthy and difficult to read. Consequently, we rely on mass media for information. However, the brevity of such materials prohibits deeper understanding of the subjects. Through this blog, I hope to make scientific studies more accessible by presenting them in a manner that's easier to comprehend. Do expect a strong focus on human nutrition.
I hope you'll find this useful!Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-6279359095823691260.post-66398726900626086452012-11-06T10:17:00.001-08:002012-11-12T18:29:51.080-08:00An Omnivore’s Contradictions<br />
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<span style="letter-spacing: 0.0px;">Unless you have been living under a stone, we have all heard by now that whole foods are better for us. We are educated to eat whole grain wheat and other unrefined grains. We know that eating whole fruit and vegetables is better than merely drinking juice, and were told to avoid refined foods. </span></div>
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<span style="letter-spacing: 0.0px;">Whether you are in agreement that real food in their natural wholeness is better than foods born out of a factory or laboratory is besides the point. (I say that because biotech advocates might argue for the superiority of man made foods, but that is not pertinent to this article). The real issue is : Why do animal-eating omnivores who advocate real, whole foods, selectively eat fruit, vegetable, grains whole, but do not eat animals whole? After all, aren’t whole animals also real, whole foods? And if refined foods are indeed bad for us, why is it ok to use highly refined vegetable and seed oils instead of natural, unprocessed fat? Why do animal-eating omnivores like us contradict ourselves? At least (most) vegetarians are consistent in eschewing animal products.</span></div>
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<span style="letter-spacing: 0.0px;">Indeed, if you walk down the aisle of all major supermarkets, one would only see animal muscle meat being sold. What happens to the rest of the animal? The fat, the skin, the connective tissue, the blood, the organs, the glands, the bones etc.? Some people call these "by products". Little do they know, these "by products" of the animals are one of the most nourishing foods that one can find. Our ancestors prized those bits, leaving lean muscle meat for scavengers on the lower rung of the food chain. </span></div>
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<span style="letter-spacing: 0.0px;">Meanwhile, we flush those nutritional gems down the toilet, rob our bodies of precious vitamins and minerals, and then try to replenish those deficiencies by vitamin supplementation, "enriching" and "fortifying" our food supply, and paying small fortunes for the latest "superfood". Unquestionably, where there are nutritional gaps, I believe supplementation could be a useful bridge. What I cannot understand is the rationality (or irrationality in this case) of first dumping out these natural goodies and then digging into our pockets again to buy synthetic substitutes.</span></div>
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<span style="letter-spacing: 0.0px;">Even more ridiculous, we bought into this idea that unprocessed, unrefined animal fat and organ meats made by nature are toxic for us. At the same time, we think nothing of popping drugs into our mouths, and readily accept a chronic diet of statins as part of a normal and natural process of aging. And since we have effectively cut out animal fat and organ meats from our diets, aren't they supposed to be clogging sewage disposal chutes right now? And yet, it is still our arteries that are being clogged big time. Oh yes, there is an explanation for this : "it is in our genes", and this is supposed to account for the 1 in 4 American with some DNA variance, currently requiring statin use? Really? Has anyone else ever questioned the perversity of this thought process?</span></div>
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<span style="letter-spacing: 0.0px;">Besides the reasons stated above, there are also other reasons why I think our animal consumption is far from ideal. We are creating environmentally unfriendly and unhealthy practices. First, it is sheer wastage. An animal that could have potentially provided for ten now feeds only five. Second, by increasing demand for muscle meat, we encourage farmers to engage in methods that maximize production and profit, with little regard for the health of animals and the environment. However, it is us, the consumers, who will ultimately pay the highest price - with our healths, and sometimes, our lives. </span></div>
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<span style="letter-spacing: 0.0px;">If you have been giving animal offals, bones and fat the cold shoulder, I shall make no bones about what you have been missing.</span></div>
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<span style="letter-spacing: 0.0px;">But first, lets look at the most celebrated nutrition superstars today : vegetables and fruit. Regardless of your faith, sexual orientation, dietary preference, stature, pizza consumption, the number of teeth you own, etc. you cannot deny that vegetables and fruit are recognized as the gold standards in nutrition today. Just try asking any nutritionist, practically all of us will tell you that they are the answer to anything that is ailing you today.</span></div>
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<span style="letter-spacing: 0.0px;">Obese? Eat more vegetables and fruit. Constipated? Eat more vegetables and fruit. Osteoporosis? Eat more vegetables and fruit. Cancer? Eat more vegetables and fruit. Cardiovascular problems? Of course, eat more vegetables and fruit, with a generous dash of statins.</span></div>
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<span style="letter-spacing: 0.0px;">Yes, vegetables and fruit are indeed magnificent. So how does nutrient density in animal liver stack up against these magnificent superstars? The following comparative table was extracted from the book <i>Deep Nutrition (1):</i></span></div>
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<span style="letter-spacing: 0.0px;">100g Serving</span></div>
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<span style="letter-spacing: 0.0px;">Apple</span></div>
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<span style="letter-spacing: 0.0px;">Liver</span></div>
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<span style="letter-spacing: 0.0px;">Broccoli</span></div>
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<span style="letter-spacing: 0.0px;">Vitamin A</span></div>
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<span style="letter-spacing: 0.0px;">7</span></div>
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<span style="letter-spacing: 0.0px;">10,602</span></div>
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<span style="letter-spacing: 0.0px;">261</span></div>
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<span style="letter-spacing: 0.0px;">Vitamin B1</span></div>
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<span style="letter-spacing: 0.0px;">0.02</span></div>
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<span style="letter-spacing: 0.0px;">0.2</span></div>
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<span style="letter-spacing: 0.0px;">0.063</span></div>
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<span style="letter-spacing: 0.0px;">Vitamin B2</span></div>
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<span style="letter-spacing: 0.0px;">0.02</span></div>
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<span style="letter-spacing: 0.0px;">4.1</span></div>
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<span style="letter-spacing: 0.0px;">0.13</span></div>
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<span style="letter-spacing: 0.0px;">Vitamin B6</span></div>
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<span style="letter-spacing: 0.0px;">0.07</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">0.91</span></div>
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<span style="letter-spacing: 0.0px;">0.2</span></div>
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<span style="letter-spacing: 0.0px;">Folate</span></div>
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<span style="letter-spacing: 0.0px;">4</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">217</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">108</span></div>
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<span style="letter-spacing: 0.0px;">Vitamin C</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">8</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">23</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">64.9</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">Niacin</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">0.1</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">10.7</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">0.554</span></div>
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<span style="letter-spacing: 0.0px;">Pantothenic Acid</span></div>
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<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">0.08</span></div>
</td>
<td style="background-color: white; border-color: #bfbfbf #bfbfbf #bfbfbf #bfbfbf; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 17.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 107.8px;" valign="top"><div style="font: 10.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; text-align: center;">
<span style="letter-spacing: 0.0px;">4.57</span></div>
</td>
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<span style="letter-spacing: 0.0px;">0.616</span></div>
</td>
</tr>
<tr>
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<span style="letter-spacing: 0.0px;">Magnesium</span></div>
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<span style="letter-spacing: 0.0px;">6</span></div>
</td>
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<span style="letter-spacing: 0.0px;">20</span></div>
</td>
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<span style="letter-spacing: 0.0px;">21</span></div>
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<span style="letter-spacing: 0.0px;">It is obvious that animal liver surpasses both vegetable and fruit in nutrient density. Especially fruit, which now looks like a 2nd rate actor, instead of a celebrity. From a purely objective standpoint, the mediocre nutrients offered by fruit do not even seem to do much justice in terms of making up for the collateral sugar damage that accompanies fruit consumption (fructose is still sugar). But of course, by all means, consume fruit in moderation if you enjoy them. Just be aware of what you are dealing with.</span></div>
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<span style="letter-spacing: 0.0px;">Also, note that only animal products contain real vitamin A. The forms found in both vegetables and fruit are carotenoids (precursors to vitamin A), which must undergo conversion in our bodies into usable vitamin A. Commonly, we know vitamin A to be an important nutrient for our eyes. Additionally, retinoid (vitamin A is a form of retinoid) is often an active ingredient found in anti aging, anti wrinkle skin products. Lessor known, vitamin A also has fat reducing, appetite inhibiting qualities. </span></div>
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Liver also contains a concentrated source of iron, zinc, copper and coenzyme Q10. Like iron, copper is necessary in the formation of hemoglobin and red blood cells. This mineral is also required for bone formation, works in tandem with zinc and vitamin C to form elastin for our skin, nerves and joints. A deficiency in copper can lead to osteoporosis and high blood fats. Incidentally, a high consumption of fructose can deplete copper and inactivate a copper-dependent enzyme, which is a protective agent in red blood cells. Coenzyme Q10, on the other hand, plays an important part in our immunity, energy generation, improves circulation, and hence benefits the cardiovascular system and has anti aging effects (2).<span style="letter-spacing: 0.0px;"></span></div>
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<span style="letter-spacing: 0.0px;">Next up - animal fats. Lipophobia is so entrenched, it is difficult to wrap the benefits of fats around peoples' heads, and I meant that in the most literal way. You see, good fats are superfood for the brain. The bigger the brain, the more brain-building fat is required. </span>Frequently, we hear of the benefits of polyunsaturated Omega-3s and monounsaturated oils, which are undeniably good. However, they are not the only kinds of fats required by our bodies. In fact, saturated fats make up about half of our bodies' cell membranes. The brain itself is made up of 70% fat, 15% of which is cholesterol. </div>
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<span style="letter-spacing: 0.0px;">Hence, it is plain to see why low fat, low cholesterol diets would actually cannibalize and shrink our brains, leading to neurological dysfunction such as brain fog, depression, dementia, alzheimer's etc. Cholesterol, choline, alpha lipoic acid (all of which are naturally occurring in animal fat and organ tissue) combat oxidation, protect the cell membranes of neurons, and are absolutely essential to the integrity of brain cells. Moreover, saturated fat is abundant in fat soluble vitamins A, D, E, K, increasing calcium absorption.</span></div>
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<span style="letter-spacing: 0.0px;">Indeed, very few fats can come as close to real, whole foods, as unprocessed, natural saturated fat from an animal. Instead, we have been coached to use highly refined vegetable and seed oils such as canola, grapeseed, sunflower, safflower, corn, soy etc. which are perfectly fine in their original natural form. However, the process of extracting oil and the subsequent addition of heat in cooking, mutate these fragile oils into rancid forms. Processing and heat cause oxidation, which alter the molecular structure and configuration of the fatty acids in polyunsaturated vegetable oils. These distorted, oxidized molecules can hamper cellular communication, cause metabolic disorders, inflame and deep fry endothelial cells, damaging our arteries and skin. On the other hand, the molecules in saturated fat are extremely stable and heat resistant. Hence, they are able to withstand any processing or heat involved with cooking, and stop oxidation in its tracks. As such, saturated fat is actually anti oxidative and anti inflammatory.</span></div>
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<span style="letter-spacing: 0.0px;">What about heart health? Isn't consumption of saturated fat linked to cardiovascular diseases? Well, what if I told you the Fat-Heart theory was based on flawed premises? The cholesterol campaign first started when a man named Ancel Keys published a paper in 1953, linking fat consumption with mortality from heart disease in 6 countries. Based on his report, there was a positive, linear relationship between dietary fat intake and deaths from coronary heart disease. But the question hinges on why Mr Keys plotted his curve based only on choice data from 6 countries, when data was in fact available from a total of 22 countries? As it turned out, if information from all 22 countries had been included, the graph would have looked like a random mess of splattered dots instead of the positive, smooth, linear curve that Mr Keys wanted to present. Ancel Keys had engineered his own graph when in fact, there would have been no meaningful correlation between fat intake and heart disease mortality (3). Even more revealing, the <i>American Heart Association</i> has in recent times begun to link sugar intake with cardiovascular health instead. Their scientific statement "Dietary Sugars Intake and Cardiovascular Health" published in the AHA journal <i>Circulation,</i> cites the emergence of new evidence linking sugar to heart diseases (4).</span></div>
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<span style="letter-spacing: 0.0px;">Enough said.</span></div>
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<span style="letter-spacing: 0.0px;">I would now like to switch gears and talk about collagen. An extra-cellular protein that can be found practically everywhere in our bodies, it gives strength and forms the union of our joints, skin, organs, bones, glands, etc. Collagen literally holds everything together for us, connecting us cell to cell. Our collagenous tissue consists of glycosaminoglycans, which are found abundantly in (guess what!) the bones and connective tissue of animals. Regular intake of these juicy animal bits will ensure juicy, wrinkle-resistant skin and stronger joints. On the other hand, if you have been on a diet of pro-inflammatory substances like sugar, flour or rancid vegetable oils, chances are your collagenous tissues are on the fast track to sagging and degeneration due to constant exposure to glycated proteins.</span></div>
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<span style="letter-spacing: 0.0px;">Last but not least, I share my personal mantra on The Proper Way to Eat Animals :</span></div>
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<span style="letter-spacing: 0.0px;">1. Animals are good for us. Do not avoid them. However, waste not, want not is the key.</span></div>
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<span style="letter-spacing: 0.0px;">2. As much as you can possibly stomach, consume real, whole animals.</span></div>
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<span style="letter-spacing: 0.0px;">3. Eat from clean, healthy animals that are humanely raised on their natural diets, free of hormones and drugs.</span></div>
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<span style="letter-spacing: 0.0px;">4. Unless you think of a diet of rubber as being especially nourishing, do not overcook meat.</span></div>
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<span style="letter-spacing: 0.0px;">5. Laud the lard and butter is better. Duck fat is delectable and flow with tallow. Use natural animal fats to cook.</span></div>
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<span style="letter-spacing: 0.0px;">6. Go the whole hog with vegetables. Wasteful and excessive consumption of animal products will result in excessive production of acid. Find balance in your diet by eating loads of alkalizing greens.</span></div>
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<span style="letter-spacing: 0.0px;">7. Be tenacious in making bone broth for your growing children even if it makes you uncool, especially during their growth spurts. Trust me, a very wealthy collagen savings account is super cool for any child.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">References:</span></div>
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<li style="color: #1a222a; font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Shanahan Catherine, Shanahan Luke. (2009). Deep Nutrition: Why Your Genes need Traditional Food. Lawai, HI: Big Box Books.</span></li>
<li style="color: #1a222a; font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Balch Phyllis A. (2010). Prescription for Nutritional Healing. 5th edition. New York. Avery. Penguin Group (USA) Inc.</span></li>
<li style="color: #1a222a; font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Ravnskov Uffe. (2009). Fat and Cholesterol are Good for you. Sweden. GB Publishing.</span></li>
<li style="color: #1a222a; font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">American Heart Association Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism, The Council on Epidemiology and Prevention. (2009). Circulation. 2009;120:1011-1020.</span></li>
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Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-39461487527997387752012-10-24T18:02:00.000-07:002012-10-25T06:50:24.673-07:00Microbes : The Gut-Brain-Skin Link<br />
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<span style="letter-spacing: 0.0px;">Following up on my previous post in which I wrote of gastrointestinal (GI) microbiota and its role in inflammation, hunger signaling and obesity, I would now like to expand on this area to examine the intricate link between our GI health, our mental and emotional states, as well as the quality of our skin, as influenced by dietary intake.</span></div>
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<span style="letter-spacing: 0.0px;">The gut-brain-skin axis is not a novel hypothesis. As far as 70 years ago, dermatologists John H. Stokes and Donald M. Pilsbury first concluded that emotional and mental distress could upset the delicate balance of microbiota in our digestive tracts, thereby causing inflammation. It was then suggested that bacterial induced inflammation increased GI permeability (what is now known as the "leaky gut"), setting the stage for systemic and local inflammation such as skin problems. </span><br />
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);">During that same period, research also showed about 40% of individuals in a study with acne often produced insufficient amounts of stomach acids, which attracted movement of harmful bacteria from the lower GI, i.e. the colon, to the upper parts of the GI, causing an imbalance of beneficial microflora. At the same time, another study found low levels of "good bacteria" in the feces of patients with mental disorders, further substantiating the link between gut and brain health.</span></div>
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875);">Today, this theory is gaining even more momentum as modern day diets wreck havoc in our digestive systems, ruining the natural balance of gut microflora. Consequently, we are seeing rising incidences of gastrointestinal disorders such as bloating, diarrhea, constipation, irritable bowel syndrome, gastric reflux. Through multiple ways, gut health has also been known to cause depression, anxiety, chronic fatigue, as well as skin disorders such as acne vulgaris, rosacea, dermatitis.</span><span style="letter-spacing: 0.0px;"></span></div>
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<span style="letter-spacing: 0.0px;">According to a recent report published in an issue of <i>Gut Pathogens, </i>underproduction of stomach hydrochloric acid (hypochlorhydria) encourages the growth of bad bacteria, a condition known as <i>small intestinal bacterial overgrowth</i> (SIBO). Manifestations of this condition bear wide-ranging degrees of seriousness, from bloating, diarrhea, constipation, to severe malabsorption (1).</span></div>
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<span style="letter-spacing: 0.0px;">SIBO was also detected in those individuals afflicted with fibromyalgia and chronic fatigue syndrome. Furthermore, SIBO could lead to competition for nutrients from excess bacteria and as a result, cause the malabsorption of macronutrients, B vitamins and other micronutrients. Additionally, SIBO was closely linked to emotional disturbances such as depression and anxiety. It was reported that those who were afflicted with acne rosacea were 10 times more likely to possess conditions of SIBO, when compared with individuals of healthy skin.</span><br />
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);"><i>Gastrointestinal Permeability,</i> a.k.a. <i>leaky gut, </i>was yet another condition closely associated with acne vulgaris. Bacterial toxins from the gastrointestinal tract were often observed in the blood stream of acne sufferers, strongly suggesting a compromised gastrointestinal tract<i> </i>which allowed such toxic materials to cross the tight junctions lining intestinal walls, over into the circulatory system. Both increased gut permeability as well as irritable bowel syndrome have also been evidenced to associate with depression and anxious behavior. </span><br />
<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);"><br /></span>
<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);">According to the report, constipation was considered to be "the rule" in acne sufferers. A longer gut transit time also related positively with depression, which corroborated with an earlier study indicating that bacterial toxins caused depression-like behavior in mice.</span></div>
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875);">Not only have <i>Mental Health </i>patients been reported to posses reduced levels of <i>L.acidophilus, </i>it appeared that the "mental health impairment" scores of mental patients were much higher if they simultaneously possessed conditions of acne vulgaris. Some researchers have also identified a specific group of psychological traits, referring them to what they called "the acne personality" which predicates that anxiety, depression and stress reactivity precedes disease onset of acne vulgaris. Hence, the triangle of influence between our gut-brain-skin can hardly be overstated.</span><span style="letter-spacing: 0.0px;"></span></div>
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);">Other observations reflected the direct correlation between increased dietary intake of western "sweet, fried, calorie-rich foods with low nutrient density" with both decreased beneficial microbiota in the gut, together with increased risk of acne. It was also duly noted that incidences of acne were extremely rare in hunter-gatherer communities even though such populations have vastly increased contact with soil organisms. Poor dietary habits such as adoption of the western diet led to the elimination of good bacteria in our digestive systems.</span></div>
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);">The efficacy of oral <i>Probiotics </i>in attenuating the gut-brain-skin inflammatory processes was also examined in the report. Administration of oral probiotics controlled the release of inflammatory properties in both skin and intestinal tract, and decreased both lesion counts and sebum production. At the same time, the use of probiotics also increased levels of tryptophan, serotonin, dopamine as well as the production of omega-3 fatty acids in tissue cells, leading to significant improvements in feelings of depression, anger, anxiety as well as lowered cortisol. Application of oral probiotics influenced a peptide known as <i>substance P, </i>which was understood to be the mediator for communication between the gut, brain and skin. </span></div>
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<span style="letter-spacing: 0.0px;">At this point, I would like to highlight some natural and delicious ways to add "friendly" microorganisms to our guts. In her revealing book <i>Deep Nutrition, </i>the author Dr Catherine Shanahan talked about the many virtues of adding fermented foods to our diets. According to Dr Shanahan, microbes in fermented foods "literally fight for our lives". In our bodies, they act as our defense against pathogens, improving our guts' ability to absorb nutrients. They also neutralize toxins which would otherwise be harmful, and in doing so, they themselves are transformed into nutrient powerhouses for our benefit. Dr Shanahan even mentioned an ancient Egyptian skin treatment using microbe-infused blends of fats as topical application (2).</span><br />
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<span style="letter-spacing: 0.0px;">Of course, this article would not be complete without a big warning on the detrimental effects of sugar consumption on gut microbiota, brain functions, and skin. Indeed, sugar (in ALL forms), is the chow of choice for pathogenic microorganisms. These microbes feasts on sugar, leading to an overgrowth of harmful microflora. Additionally, sugar has been known to be an immunity suppressant, making us susceptible to invading parasites, viruses and bacteria. </span></div>
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<span style="letter-spacing: 0.0px;">Never mind that it is fine gourmet for germs, turns out that the "icing" on this icky cake also has direct damaging effects on our minds and skin. Sugar messes with the dendrites (branch like arms) on our brain cells and interferes with cell-to-cell communication, leading to Alzheimer's, dementia and learning difficulties.</span></div>
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<span style="letter-spacing: 0.0px;">And to top it all off, sugar glycates with proteins, literally creating a sticky mess in our bodies, causing tissue breakdown all over our bodies i.e. think wrinkly sagging skin, that under chin jowl, foggy brain, creaky joints, stiffening arteries etc. Yes, sugar makes us stupid AND old.</span></div>
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<span style="letter-spacing: 0.0px;">When I speak of avoiding sugar, the common reaction I get is "everything in moderation", as if swinging away to the left or right of some “sugar middle ground” would jeopardize our sensible balanced diets. Well, here’s the thing : First, that phrase is hackneyed, overrated and misused. It would only be meaningful if we applied it to something that is good for us to begin with. As in : Fish is good for us, therefore eat it in moderation. Second, sugar is a surefire way to get bad bugs, bad skin, bad moods (the list is still growing). Therefore, if it is indeed moderately bad bugs, moderately bad skin and moderately bad moods that we want, then I guess a moderate consumption of sugar would be apt! </span></div>
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<span style="letter-spacing: 0.0px;">One last word, or three. Eat fermented food.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">References:</span></div>
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<li style="color: #1a222a; font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Bowe WP, Logan AC. Acne Vulgaris, Probiotics and the Gut-Brain-Skin Axis - back to the future?. Gut Pathogens. 2011 Jan 31;3(1):1.</span></li>
<li style="color: #1a222a; font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Shanahan Catherine, Shanahan Luke. (2009). Deep Nutrition: Why Your Genes need Traditional Food. Lawai, HI: Big Box Books.</span></li>
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Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com1tag:blogger.com,1999:blog-6279359095823691260.post-48884194191946048882012-10-09T14:49:00.002-07:002012-10-10T16:12:34.324-07:00The Ancestral Diet : an excellent model<span class="Apple-style-span" style="font-family: Helvetica; font-size: 12px;">"What causes fatness?"</span><br />
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<span style="letter-spacing: 0.0px;">Is this some kind of a joke? What kind of moron would ask such a question? Of course, the answer is in overeating and sedentary lifestyles, isn't it? If all fat people simply ate less and moved more, then they would be slim, wouldn't they? Isn't it also true that in order to lose weight, we must impose caloric restriction or increase caloric expenditure constantly (or better yet, do both concurrently)?</span></div>
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<span style="letter-spacing: 0.0px;">Lets do a little quiz here to test your obesity smarts. True or False?</span></div>
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<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">All fat people are bad at math and cannot count calories.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">All fat people are weak and lack the willpower to resist food. </span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">All fat people eat more and move less than all lean people.</span></li>
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<span style="letter-spacing: 0.0px;">If you have answered True to any of the above, I don't need to know. The case I am trying to make is that the causes and hence, the treatment of obesity are greatly misunderstood today. Understanding how we got so fat requires a paradigm shift because conventional wisdom didn't solve anything, and certainly does not look like it is about to provide answers anytime soon. </span></div>
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<span style="letter-spacing: 0.0px;">In my opinion, Gary Taubes in his book Why we get fat and what to do about it, has struck the nail on the head (1). He states that conventional wisdom as it stands today, has failed miserably to explain the cause of obesity. Citing a "crowded room" example, Mr Taubes points out that saying "overeating causes obesity" is analogous to saying that too many people entered a room therefore it is crowded. It merely states the obvious and offers no meaningful explanation as to what caused so many people to enter the room, making it crowded. Indeed, </span><span style="letter-spacing: 0.0px; text-decoration: underline;">why</span><span style="letter-spacing: 0.0px;"> do we overeat? According to Mr Taubes, the common wisdom of fatness got it wrong way around, that it is because we are obese that we overeat.</span></div>
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<span style="letter-spacing: 0.0px;">You see, obesity is not just a state of being really fat, and overeating is not just a behavioral aberration. Obesity is characterized by a complex host of metabolic abnormalities and inflammation. These factors mess up satiety signals driving us to overeat and at the same time, they cause abnormal production and accumulation of fats. Therefore, we become obese because we eat the type of food which causes obesogenic conditions in the first place, which then cause us to overeat. </span></div>
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<span style="letter-spacing: 0.0px;">Now, if the real mischief indeed originated from the </span><span style="letter-spacing: 0.0px; text-decoration: underline;">type</span><span style="letter-spacing: 0.0px;"> of food consumed, the next question which begs to be asked would naturally be </span><span style="letter-spacing: 0.0px; text-decoration: underline;">what</span><span style="letter-spacing: 0.0px;"> types of food?</span></div>
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<span style="letter-spacing: 0.0px;">In my attempt to find some answers, I'd like to take us a step back, and first look at the health promoting efficacy of ancestral/traditional diets. A recent paper published in “Diabetes, Metabolic Syndrome, Obesity” comparing western diets with ancestral diets drew the conclusion that ancestral diets consistently produced lean bodies, high level of satiety, and excellent health markers (2).</span></div>
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<span style="letter-spacing: 0.0px;">At this point, I would like to point out that most studies which examine obesity and its dietary causes have done so by isolating a small part of one picture and then analyze that isolated part against the backdrop of existing information. This is akin to running around in the same circle - there is usually a high degree of conformity with the conventions of the day and hardly leaves room for maneuvers in terms of shedding new light on the issue.</span></div>
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<span style="letter-spacing: 0.0px;">Indeed, by researching only the dietary habits of western populations in the hope of singling out one "culprit", most studies have ignored a realm of possibilities which lay outside the western diet. For e.g., studies of western populations have missed the important fact that even the western individuals classified as "healthy" possess dramatically higher levels of leptin (hunger signaling hormone), elevated fasting insulin levels (hormone involved with carbohydrate metabolization and glucose uptake), as well as higher blood glucose, than those on ancestral diets.</span></div>
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<span style="letter-spacing: 0.0px;">In contrast, this report offers a different approach. Comparisons of ancestral diets with the western diet allow us to : (i) get to the source of a good diet which is proven to produce remarkable health, vs one which causes ill health; (ii) distill the relevant dietary differences between the two; (iii) build a coherent theory based on those facts.</span></div>
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<span style="letter-spacing: 0.0px;">Now, let me provide some background on the physiology of food-related inflammation and what it means to be leptin resistant, as they relate to obesity.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">Diet-induced inflammation, leptin resistance.</span></div>
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<span style="letter-spacing: 0.0px;">It is well established that obesity is characterized by chronic inflammation and many syndromes of metabolic abnormalities. Severity of these conditions are linked directly to the levels of microbes in our gastrointestinal tract (GI). Bacterial lipopolysaccharide (LPS), a substance that forms the outer membrane of a certain bacteria, causes our immunity to react strongly at high levels. At lower levels, it creates a chronic state of inflammation in our bodies.</span></div>
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<span style="letter-spacing: 0.0px;">Additionally, pathogen-associated molecular patterns (PAMP), which is essentially our innate immune systems's defense response to the shedding of pathogens harbored in our bodies, also plays an inflammatory role. Both LPS and PAMP have been implicated in many modern diseases, including liver toxicity, non alcoholic fatty liver disease and obesity. The gateway to such inflammatory substances is thought to be via our GI tract. Administration of antibiotics to reduce gut microbes in experimental rodents successfully reduced circulating LPS, improved inflammatory markers and glucose tolerance, and caused a reduction in body weight and fat tissue.</span></div>
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<span style="letter-spacing: 0.0px;">Moreover, information on satiety is transmitted via the vagal nerve that innervates our upper GI to the central nervous system, based on the physical and chemical actions of food in our guts. Leptin resistance begins to occur when leptin's ability to regulate the vagal nerve's sensitivity to satiety signals is blunted, while simultaneously increasing appetite-stimulating hormones. At a later stage, leptin resistance progresses to the central nervous system directly, as sensitivity of the hypothalamus diminishes.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">What is an ancestral diet?</span></div>
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<span style="letter-spacing: 0.0px;">Data from ten populations of modern day hunter-gatherers, gathered throughout the late 1920s to 2006, consistently showed that those eating ancestral diets possessed lean bodies and virtually no metabolic abnormalities nor cardiovascular diseases. </span></div>
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<span style="letter-spacing: 0.0px;">Of the ten populations, the Tarahumaras, Mexican Pimas and Arizona Pimas, whose diets included graduating degrees of western foods such as beans, maize/wheat/flour tortillas, processed meats, white bread, cereals, juices etc, saw corresponding increments in obesity, hypertension and diabetes.</span></div>
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<span style="letter-spacing: 0.0px;">Interestingly, ancestral diets that yielded good health outcomes spanned a very wide and different range of macronutrient compositions, dietary fiber, and nutrient density and glycemic index. For e.g., the Kitavans who subsisted on starchy root vegetables, leaves, fruit, with little fish, meat or fat, had a diet high in carbohydrates up to 70%. Conversely, the Masai's diet of cow's milk, blood and unprocessed meat, contained up to 66% saturated fats with cholesterol levels matching those of the U.S. Another important feature to note was the abundance of food available to these populations. There were neither food shortages nor caloric restrictions.</span></div>
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<span style="letter-spacing: 0.0px;">Yet, it did not seem to matter if some diets were high in carbohydrate while others ate mostly fats or protein ; or if one population consumed more calories than another; or if some diets contained little fiber; or even if they consumed foods that were high on the glycemic index. In spite of all these vastly different variables and the abundance of food, they all shared the same undifferentiated outcome - impeccable health markers with no incidences of obesity, hypertension, metabolic syndrome, and heart diseases.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">What do genes and physical activity have to do with it?</span></div>
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<span style="letter-spacing: 0.0px;">Apparently, not as much as some of us would like to believe. From research, it appears that Kitavan islanders maintained their metabolic advantage only for as long as they ate their ancestral diets. Those islanders who transitioned into the western diet invariably became overweight.</span></div>
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<span style="letter-spacing: 0.0px;">Furthermore, historical data showed other hunter gatherers populations to develop signs of metabolic diseases once western foods were introduced, even though their physical activity remained high.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">Carbohydrate density : the fundamental distinction.</span></div>
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<span style="letter-spacing: 0.0px;">It is quite clear that a western diet causes obesity while an ancestral diet does not. The most fundamental factor that distinguishes the western diet from an ancestral one is the "carbohydrate density" of the foods found commonly in the western diet.</span></div>
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<span style="letter-spacing: 0.0px;">"Carbohydrate density" is independent of the proportion of carbohydrate vs other macronutrients within the diet. It is evidenced that some ancestral diets contained a very high proportion of carbohydrates. However, sources of carbohydrates in these ancestral diet were in the form of tubers, fruits, leaves, stems etc. These </span><span style="letter-spacing: 0.0px; text-decoration: underline;">cellular carbohydrates </span><span style="letter-spacing: 0.0px;">are stored within cell walls, and are able to retain most of its integrity throughout cooking and undergoes a longer digestive process. </span></div>
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<span style="letter-spacing: 0.0px;">In contrast, acellular carbohydrates in the form of flour, sugar and processed foods, do not have the same "walled in" effect and hence, exert a very high concentration of carbohydrate on our systems when consumed. The carbohydrate density of this new western diet burdens and confounds our GI in a way that ancestral diets do not, instigating the growth of new, harmful microbes in our guts that create toxic waste materials, and causes inflammation on top of leptin abnormalities. </span></div>
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<span style="letter-spacing: 0.0px;">It should be noted that "carbohydrate density" is entirely different from "glycemic index" which measures the speed in which our blood glucose levels responds to dietary intake of carbohydrates. In fact, some ancestral foods consumed were high on the glycemic index, with no negative metabolic outcomes observed as long as they were cellular.</span></div>
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<span style="letter-spacing: 0.0px;">Although grains are cellular, they are considered a "carbohydrate dense" food. Due to </span><span style="letter-spacing: 0.0px;">their nature, storage of carbohydrates in grains was created for quick enzymic action to facilitate germination. Elevated levels of insulin and insulin resistance have been associated with obesity and diabetes. Since insulin is primarily mobilized by carbohydrate intake, dietary intake of carbohydrate dense foods might cause insulin irregularities.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">Aren't whole grains healthy?</span></div>
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<span style="letter-spacing: 0.0px;">This is a difficult area to navigate where I honestly have no expert authority on. I can only report what I have read. As discussed above, grains are very dense in carbohydrates. There are some literature regarding allergenic and inflammatory properties found in grains (the most common being "gluten", the other being "lectin"). Personally, I exclude grains (even whole grains) from my own diet because I find that I have an adverse reaction to them. However, there are others I know who thrive well on whole grains, so all bets are off on this one. Suffice to say, my sentiments on refined grains and flour are not as flexible because I have absolutely nothing positive to say about them. The same can be said of sugar.</span></div>
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<span style="letter-spacing: 0.0px;">Here is what I have read. First, a study by The Pennsylvania State Universtiy in 2010, had shown only very modest improvements to heart diseases when refined grains were replaced with whole grains (3). This raises the questionability of the benefits of whole grains in this respect.</span></div>
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<span style="letter-spacing: 0.0px;">Second, as mentioned above, grains are "carbohydrate dense" foods, whereas carbohydrate sources of the ancestral diet were exclusively from consumption of vegetables including roots, leaves, bulbs, as well as fruits. In fact, when grains were introduced, signs of overweight or obesity and diabetes appeared.</span></div>
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<span style="letter-spacing: 0.0px;">Third, grain restricted diets have been evidenced to significantly improve metabolic markers and reduce weight. According to the report, these trials are small and few but results have been consistent and unanimous. All <i>ad libitum (i.e. no voluntary caloric restrictions)</i> studies of the modern day "Paleolithic diet", which mirrors the ancestral diet, appeared to be superior to the "Mediterranean diet" in reducing weight and waist circumference, better blood sugar regulation, and increased satiety per caloric intake prompting a voluntary decrease in caloric consumption. </span></div>
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<span style="letter-spacing: 0.0px;">However, the benefits of the Paleo diet was independent of this spontaneous decrease in food intake and increased weight loss. When energy intake was controlled to be equal across the board, the Paleo diet still produced better markers including lower blood pressure and improved lipid profiles. Both diets similarly emphasize unrefined, whole foods but the fundamental difference lies in "grain restriction" of the Paleo diet.</span></div>
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<span style="letter-spacing: 0.0px;">Fourth, Leptin levels were also found to have fallen by 31% after 12 weeks, in another ad libitum study on the Paleo Diet, which had a linear relationship with decreased consumption of cereal grains. It has been hypothesized that cereal grain causes leptin resistance.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">Doesn't dietary fat make us fat?</span></div>
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<span style="letter-spacing: 0.0px;">Without a doubt, dietary fat has some part to play in the obesity epidemic and metabolic disorders. In numerous rodent experiments on obesity, fat intake was elevated specifically to induce that condition. In addition, differing fatty acids have been successfully shown to create inflammatory processes in the body.</span></div>
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<span style="letter-spacing: 0.0px;">Even so, fat in itself is arguably not the primary cause of obesity. In fact, I think dietary fat (including saturated ones) is so important to the human body that, in many cases, insufficient intake is the real issue. But this is a much more complicated subject and warrants a separate discussion (one which I plan to undertake in another blog post). The only exceptions I take are trans fat and poor quality oils, which I can say in no uncertain terms, will not only make us fat but will, in fact, kill us.</span></div>
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<span style="letter-spacing: 0.0px;">According to this paper, the accusation that dietary fat as the primary causative factor of obesity is unfounded. If indeed dietary fat causes obesity, then wouldn’t a diet that is lower in fat eradicate the problem? But surprisingly, in ad libitum studies comparing low fat diets with low carbohydrate one, it is the low carbohydrate ones that emerged ahead with greater weight loss as well as greater improvements to metabolic markers. Low fat diets work as effectively as low carbohydrate diets only when <i>caloric intake was controlled</i> in both diets. The significance here is "satiety". Low carbohydrate diets led to a spontaneous and voluntary reduction in caloric intake whereas the low fat diet did not promote satiety, and hence would work only equally effective if there caloric intake was restricted.</span></div>
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<span style="letter-spacing: 0.0px;">Moreover, as discussed above, ancestral diets that were very high in meat and/or fat intake did not yield any metabolic disorders nor obesity among its consumers. This is inline with the observation that simply a high consumption of dietary fats from unprocessed sources, on its own does not have obesogenic effects on the human body.</span></div>
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<span style="letter-spacing: 0.0px;">However, fat (refined ones) has been implicated to cause a "double whammy" when consumed together with acellular flours, sugars, carbohydrate dense and processed foods, as is the case of the western diet. When ingested in this manner, fat enriches the inflammatory microbes already in place in our guts, and also increases PAMPs and absorption of bacterial LPS, stimulating even more inflammation.</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">Conclusion</span><br />
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<span style="letter-spacing: 0.0px;">The ancestral diet is one which promotes efficient human energy homeostasis. Historical data shows that those who maintain ancestral diets without the influence of western foods retain leanness of the body and excellent metabolic health markers, even when matched against "healthy individuals" in western populations. </span></div>
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<span style="letter-spacing: 0.0px;">Since the ancestral diet is strongly distinct from the western diet with regard to "carbohydrate density", acellular refined foods and grains remain implicated as the main causes of inflammation, metabolic irregularities and obesity. The western diet which commonly features a combination of high carbohydrates and refined fats, creates an inflammatory microbiota in the gut and absorption of pathogenic materials, leading to leptin resistance and obesity. </span></div>
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<span style="letter-spacing: 0.0px;">In addition, consumption of fructose appears to induce de novo lipogenesis (fat generation in the liver), liver toxicity and contributes to non alcoholic fatty liver disease. On the other hand, glucose appears to increase activity in fat tissue. Fructose and glucose are both components of sugar which is also very prevalent in the western diet.</span></div>
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<span style="letter-spacing: 0.0px;">Finally, insulin’s ability to regulate fat accumulation in fat tissue i.e. lipogenisis, from a carbohydrate rich meal that is typical of a western diet, has also been inextricably tied to the obesity epidemic today.</span><br />
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<span style="letter-spacing: 0.0px;">Discouraging as it sounds, maintaining an ancestral-like way of eating is actually within the reach for most folks. I am not suggesting that we all become Flintstones, and acknowledge that it is impossible to eliminate ALL offensive foods. But, I believe that we will reap health benefits even if we can do as much as minimize our exposure to problematic foods and at the same time, including as much as possible of the good stuff to our diets. Improvements will commensurate with the effort one puts in. In other words, it is not all or nothing. And ending on a note of encouragement : studies have shown that just after 7 weeks, the ill effects of the western diet was reversed markedly by consuming an ancestral diet !</span></div>
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<span style="letter-spacing: 0.0px; text-decoration: underline;">References:</span></div>
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<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Taubes Gary. (2011). Why we get fat and what to do about it. New York: Anchor Books.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Spreadbury Ian. Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota and may be the primary cause of leptin resistance and obesity. Diabetes Metab Syndr Obes. 2012 Jul; 5:175-189</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Harris KA, Kris-Etherton PM. Effects of whole grains on coronary heart disease risk. Curr Atherosclerosis Rep. 2010 Nov; 12(6):368-376.</span></li>
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Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-39779064361127730462012-03-18T08:52:00.011-07:002012-03-25T11:51:07.515-07:00Hypothyroidism<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">The thyroid gland is a butterfly-shaped endocrine gland that sits on the lower front of the neck. It is the body's internal thermostat and produces the thyroid hormones (TH), Thyroxine (T4) and Triidothyronine (T3). T4 is produced solely in the thyroid gland, whereas T3 is produced both from the thyroid as well as conversion from T4.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Thyroid hormones are essential in order for every cell in our bodies to work. They act on cells to control oxygen consumption, heat production, and even protein synthesis (6). Hence, they regulate our body temperature, our caloric burning rate; and also our energy consumption in supporting the brain, heart, muscles and other organs in working condition. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Production of TH is controlled by interactions between the Hypothalamus (located in the middle of our brains), the Pituitary gland (a pea sized gland at the base of our brain) and the Thyroid gland (5). </span>The hypothalamus releases hypothalamic hormones, called Thyrotropin-releasing hormone (TRH), which signals the pituitary gland to secrete pituitary-thyroid-stimulating hormone (TRH). TRH communicates with receptors on thyroid tissue to stimulate secretion of the TH. About 80% of hormones produced in the thyroid gland are T4, and about 20% are T3. In return, the fluctuating levels of TH circulating in our blood form a "feedback loop" signaling the pituitary gland, and perhaps even the hypothalamus, to release appropriate amounts of TSH, thereby maintaining a stable level of TH in our blood stream.</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>What is Hypothyroidism and its Symptoms?</i></b></span><br />
<span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Hypothyroidism is a condition where the thyroid gland is under active ("hypo" means "under"); and hence, insufficient TH are being produced to meet the body's needs, causing bodily functions to wind down. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">According to the American Thyroid Association (1), the effects of this "slow down" can be multifold, causing overt symptoms and sometimes, more dangerous but less obvious ones. To give you a few examples, as less heat and energy are produced, our brain and even the bowels might move at a snail's pace. Therefore, problems with memory and depression could set in, or one could become constipated. In addition, one might also experience changes that cannot be <i>sensed, </i>like elevated blood pressure and cholesterol levels, due to a sluggish and backed up blood flow.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Most common symptoms of hypothyroidism include: intolerance to cold, chronic fatigue, low body temperature, slow heart rate. Hypothyroidism could also present itself as: easy weight gains, irritability, loss of appetite, muscle weakness/cramps, dry scaly skin, painful premenstrual syndromes, heavy periods, hair loss, recurrent infections, migraines, even fertility problems, yellow-orange skin, puffiness around face/hands/ankles, carpal tunnel syndrome. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>What could be some causes of Hypothyroidism?</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><i></i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Hypothyroidism can be differentiated into primary and secondary hypothyroidism. Primary hypothyroidism is a direct consequence of a disorder in the thyroid gland causing failure in the synthesis and secretion of TH. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">On the other hand, secondary hypothyroidism is a consequence of the failure on the part of the pituitary gland to release sufficient TSH; OR from the failure of the hypothalamus in producing TRH. Since TSH and TRH regulate the production of TH, decreased levels of either will naturally lead to corresponding decreases in the production of TH (2).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Some causes of primary hypothyroidism include Autoimmune Disease, Thyroiditis (Inflammation of the thyroid), Iodine deficiency or excess, surgical removal of the thyroid gland, radiotherapy, drugs, congenital factors (born with it). The most common cause of hypothyroidism is autoimmune disease, and it affects more women than men (elaboration to follow in later paragraphs).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In this disease, the body is essentially allergic<i> </i>to the TH. Hence, the immune system forms antibodies, which mistakenly attack its own thyroid gland tissues, destroying the gland's ability to secrete hormones. The most common form of such autoimmune disorder is <i>Hashimoto's Thyroiditis</i>.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Other factors hypothesized to cause malfunction of the thyroid gland include: viral/bacterial/Candida infections, pregnancy, trauma, poor diet, radiation from X-rays, alcohol and drugs, toxins especially those created from petrochemicals. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Many plastics, pesticides, fertilizers, dioxin, body care products etc., contain xenoestrogens (substances that mimic estrogen in our body) which disrupt our endocrine system and therefore, hormonal imbalance. In addition, chronic stress could result in fatigue in our Adrenal glands, interfering with the conversion of T4 to T3 (3).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">To offer you a different angle on this matter, eastern medicine believes thyroid disorders to be symptoms of a Heart-Mind connection that is out of sync, a disharmony in yin-yang and blood of the heart. Another possible cause could be an imbalance in one's kidneys (9). </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>The Role of Estrogen in Regulation and Function of the Thyroid.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Thyroid diseases have been known to strike more women than men (Note: Men are not impervious to the disease, just statistically less occurrences relative to women), especially in the period between puberty and menopause, most probably due to the secretion of the hormone Estrogen. Not only are women are more susceptible to disorders related to iodine deficiencies, they are also three times more prone than men, to have cancers pertaining to the thyroid gland (4).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Previous studies have shown the effect that estrogen plays on thyroid efficiency, via its role on T4 binding globulin (a carrier for T4 in our blood stream). However, more recent works have suggested that estrogen also directly affects thyroid function and its growth. Details of this mechanism is summarized in the next paragraph.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Estrogen signaling occurs when the hormone estrogen bonds with its Receptors. Therefore, the presence of estrogen receptors (ER), namely ER alpha and ER beta, is absolutely essential in any direct estrogenic action. It has been discovered that thyroid tissue expresses both ERs. It is also very interesting to note that the binding action between estrogen and its ERs in Thyroid tissue have different effects on the growth of Thyroid cancers: (i) Bondage to ER alpha increases proliferation of cancer cells while (ii) Bondage to ER beta suppresses growth of such tumors.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>Iodine's Role in Thyroid Disease</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Iodine's role on the health our thyroids requires little introduction. However, lesser is known of its actual effects. Iodine is essential in the formation of TH. Post absorption from our intestines, iodine turns into<i> </i>iodide in our blood, which in turn integrates with another substance, the amino acid Tyrosine, to eventually form TH. A deficiency in iodine will therefore lead to an underproduction of TH (6).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">At the same time, lack of iodine also causes <i>Goiter</i> (an enlargement of thyroid gland). It is estimated that about 200 million people worldwide suffers from Goiter (an enlarged thyroid gland) to some degree, and that most of these cases are caused by a deficiency in iodine. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">On the other hand, it is important to note that a diet that is excessive in iodine intake could also cause toxicity and complications of the thyroid such as <i>Thyroiditis</i> (an inflammation of the thyroid gland).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>Selenium's Role in Thyroid Function</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Another mineral closely linked to thyroid is Selenium. Although less have been heard on this front, it is gaining more attention as recent research confirmed that thyroid tissue comprises more selenium than any other body tissue (7).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Some diseases affecting the thyroid, such as <i>Grave's</i> (a condition marked by over activity in the thyroid a.k.a. Hyperthyroidism, "hyper" meaning "over"), as well as hypothyroidism, have been associated with selenium due to the mineral's impact on the conversion of T4 to T3. In addition, <i>Cretinism</i> (marked by stunted physical and mental growth due to congenital hypothyroidism) is yet another condition that has been linked to combined deficiencies in <i>both</i> selenium and iodine. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">However, studies do not show selenium intake to have any effect on thyroid autoimmunity (cases where the immune system attacks the body's own thyroid gland). Moreover, overdosing on selenium could cause <i>Selenosis</i> (selenium toxicity), which is characterized by diarrhea, fatigue, hair loss and possibly fingernail discoloration.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>The Role of some Vitamins in Thyroid Disorders</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Some evidence surfaced to show positive effects of vitamins with antioxidant properties on thyroid diseases, while supplementation of vitamin D also appeared to benefit the patients’ skeletal systems. Vitamins B6 as well as B12 have also been shown to play a part in conjunction with disorders of thyroid function. However, there is no information to prove the efficacy of vitamin supplementation in the prevention of thyroid cancers (8). </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;">Vitamins A, C, E.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">This group of vitamins posses antioxidant properties i.e. they limit the damage caused by oxidative byproducts (free radicals) in our bodies as a result of normal metabolism. First, both hyper and hypothyroidism elevate cellular oxidation by intensifying the reactivity of oxygen molecules in the body. Second, both forms of thyroid malfunction exacerbate the problem by decreasing levels of antioxidant vitamins in our bodies, further hampering their abilities to counter free radicals.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">So far, research has shown that administration of vitamin E to benefit individuals with either hyper or hypothyroidism. At the same time, treatment with vitamin C, E, beta carotene, selenium, zinc and copper, did reduce symptoms in patients with hyperthyroidism. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;">Vitamin A</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In animal studies, vitamin A, on its own, appeared to be closely-knitted with the mechanisms of the hypothalamic-pituitary-thyroid triangle described above. When the human body is lacking in vitamin A, thyroid cells' uptake of iodine is reduced, thus depressing TH production and output.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;">Vitamin B6</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">A vital co-enzyme for over 100 enzymatic reaction in our bodies, this vitamin also affects communication between the hypothalamus, pituitary and thyroid glands. Contradictory as it sounds, studies have shown that a deficiency in B6 causes hypothyroidism due to reduced hypothalamic expression of TRH, while overconsumption of the same vitamin would result in low levels of TSH from the pituitary gland. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;">Vitamin B12</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">At this point, various studies have shown a relationship between vitamin B12 deficiency in cases of thyroid diseases, particularly in those individuals with autoimmune thyroid disorders. However, it is important to note that where such vitamin deficiency occurs, Gastrin levels (gastrin is a hormone which stimulates secretion of gastric acid) should also be examined at the same time, as fluctuating levels of gastrin might be the cause of B12 malabsorption and thus, low B12 concentration levels in the blood.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>Conclusion</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">As you can appreciate by now, the physiology of thyroid functions and causes of thyroid diseases are complex and intricate. Diagnosis of the disorder could also be difficult and less obvious because of the common symptoms shared with other diseases. But, a disordered thyroid that is left untreated could lead to other health complications including osteoporosis, obesity, hypertension and heart disease (that would be a whole different discussion).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Nutrition and supplementation could possibly be beneficial in cases of deficiency but that has to be determined in each scenario. Clearly, prudence and moderation is the key here and always. Over supplementation would be pointless and wasteful at best; and in the worst case, could become toxic to our bodies. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">If you are already on medication to treat an existing thyroid disorder, do bear in mind that chemicals, drugs and supplementation (yes, even natural herbal ones) will interact and react with each other. It would be wise to check with your health care provider before you embark on a course to ensure your safety.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>References:</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i></i></b></span></div><ol style="list-style-type: decimal;"><li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">American Thyroid Association (2003), ATA Hypothyroidism Booklet, retrieved Feb 14, 2012 at <a href="http://www.thyroid.org/"><span style="letter-spacing: 0px; text-decoration: underline;">www.thyroid.org</span></a>.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Kostoglou-Athanassiou I, Ntalles K (2010), Hypothyroidism - new aspects of an old disease, Hippokratia 2010, 14, 2: 82-87</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Friedlander Jodi, Bauman Edward (2007), Hashimoto's Autoimmune Thyroiditis: Eating for Health, Applications for Recovery, Bauman College Holistic Nutrition ans Culinary Arts, Pp 2-4</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Santin Ana Paula, Furlanetto Tania Weber (February, 2011), Role of Estrogen in Thyroid Function and Growth Regulation, Journal of Thyroid Research, Vol 2011, Article ID 875125, doi: 10.4061/2011/875125</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Melish John S., Clinical Methods: The History, Physical and Clinical Examinations, 3rd Edition (1990), Chapter 135: Thyroid Disease, Boston: Butterworth.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Hamwi George J., Tzagournis Manuel, Nutrition and Diseases of the Endocrine Glands, The American Journal of Clinical Nutrition, March 1970, Vol 23, No.3, Pp.311-329.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Duntas Leonidas H., Selenium and the Thyroid: A Close-Knit Connection, Journal of Clinical Endocrinology Metabolism, December 2010, 95(12):5180-5188</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Sworczak Krzysztof, Wisniewski Piotr, The Role of Vitamins in the Prevention and Treatment of Thyroid Disorders, Polish Journal of Endocrinology, Volume 62, Number 4/201, Pp 340-343</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Pitchford Paul, (2002), Healing with Whole Foods, Asian Traditions and Modern Nutrition, 3rd Edition, Pp, 333, North Atlantic Books, Berkeley, California.</span></li>
</ol>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com3tag:blogger.com,1999:blog-6279359095823691260.post-27581808856708129052012-01-03T13:44:00.000-08:002012-01-06T07:42:53.858-08:00Basic Philosophy, Principles and Nutrition in Traditional Chinese Medicine<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>Prelude</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Why are foods classified hot or cold? What does Yin and Yang mean? Traditional Chinese Medicine (TCM) is the cornerstone of nutrition in the east. Yet, it is often misunderstood, or simply not understood, and often times being ridiculed even by the Chinese themselves as "backward" superstitions. As I attempt to gain some insight to this over 2000 year old system of medicine, I consider my mind to be the biggest hindrance of all. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Repeatedly, I found myself not comprehending what I have just read, then having to reread passages and concepts several times over, not because I was illiterate (at least not more than I already am normally!), and most certainly not because the authors of my reference book were insufficiently eloquent on the subject. On the contrary, I have adapted very closely to the book (at times, to the point of ad verbatim) because I found myself incapable of a more erudite account.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">The real difficulty lay in the inability of my westernized mind to grasp the abstract, the circular reasoning, and the auto pilot mechanism to try and file everything into neat, organized categories. I do not consider this is to be a particular shortcoming, or virtue, of mine. It is just an acknowledgement of a fact.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Let me be clear that I do not tout TCM as panacea. At the same time, I would like to add that I have utmost admiration for the advancements and discoveries made within the field of western medicine. I do, however, apply principles of TCM, along with principles of western nutritional science, to my own life and diet. I also admit that I have never felt prouder of my Chinese ancestry than now, given a deeper understanding of the wisdom of my Chinese forefathers.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">I hope it will be beneficial to my readers, and especially to those who are keen to integrate TCM into their lives and diets, to approach the subject with an introduction to eastern philosophy, a few basic theories and concepts that could be instrumental in helping you understand TCM, as well as compare and contrast eastern philosophy with the western view, which is more familiar territory to most of us.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">I would also like to acknowledge that in assembling this article, my friend and trusted Chinese physician, Jennifer Cheung, was truly invaluable, just as she has always been sending me the proverbial "charcoal in the snow storm", during times of my medical needs. Depth of her knowledge is a humbling reminder that "one mountain is higher than another." Through her treatments, I am reassured that clarity in thought and expression are attainable by all those who aspire for it. I thank her for her openness and generosity in teaching me without ever being condescending. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>Introduction to Chinese Philosophy</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">While Western philosophy tends to draw clear boundaries between man and nature, mind and body, disease and health, life and death, Traditional Chinese thoughts do not draw such sharp lines of distinction. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In the practice of Traditional Chinese Medicine (TCM), there is no separation of the objective world from its living subjects, and our universe exist as an interwoven web of processes, linked to each other in circular fashion. In this reality, Mankind are a part of the universe that surrounds them. This unified wholeness is the Tao, where there is no separation of mind from body, and man from nature. Solutions do not exist as fixed answers; the truth is always relational, conditional and contextual.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>Traditional Chinese Viewpoints on Healthcare</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In TCM, the best cure for sickness is believed to be prevention. The Nei Jing, a medical classic written in the second century B.C. states: </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">"Maintaining order rather than correcting disorder is the ultimate principle of wisdom. To cure disease after it has happened is like digging a well when one already feels thirsty, or forging weapons after the war has already begun."</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Moreover, Chinese physicians embrace the idea of balancing power between caregiver and receiver. Western medical doctors are usually assigned more powerful, top down roles; and at the same time, their patients are more passive in receiving instructions. In contrast, Chinese physicians believe in enabling ordinary people with the ability to control their own healths; they portray the role of teachers in sharing knowledge and power with their patients and create the favorable conditions in which human life can flourish.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>The Body as a Machine in Western Medicine</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Western science is premised on analytic, logical reasoning and fixed, unchanging laws. Only tangible and quantified evidence are sought. In addition, man and nature are viewed to be distinctly separate, and there is also a clear division between mind and matter. Everything can be broken down into its individual parts, like machines. Hence, western medicine, accordingly, is the study of the human machinery and how it works; and when people are perceived to be like machines, doctors behave like mechanics.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Western medicine visualized a human body that can be divided into individual constituents, and a diseased component, or organ, as a defective part of the machine that is removed, or can be treated on its own, apart from all other structures of the body. Furthermore, western medicine doctors frequently believe that disease within the human body is caused by an external source, for e.g. germs; and that the cure for such disease should also be applied externally. Thus, there is more focus on intervention rather than prevention. The western doctor, like a mechanic, performs regular maintenance but more often, is being called upon to attend to emergency repairs when things have broken down.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In this schema, both inward self understanding and the body's own healing abilities are often overlooked. People believe that the power to get rid of the disease can only present itself from a foreign source that lies outside of the body, for e.g., drugs or surgery. Moreover, death is seen as an evil that must be overcome. Emphasis is therefore placed on keeping bodies alive rather than on enriching life.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>The Body as a Garden in Chinese Medicine</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">As previously stated, Chinese philosophy envisaged the universe as a circle of life, the Tao, which embodies both the opposing, yet complementary, forces of Yin and Yang. Within the Chinese model, everything is interconnected and interdependent, hence nothing should be considered separately. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">What is good for one is good for all, and vice versa. One damaged organ is bad for the whole body; what is harmful for one person harms everyone; when the earth is injured, then so is the individual. Hence, to bring about well being within one's body and mind equals forging the same on earth and all life surrounding us.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Ancient cultures such as the Chinese, survived by cultivating land, and depended on their harvests for sustenance. They viewed the world, nature and all of its living beings as gardens, and desired peace and balance within. When people are likened to gardens, the role of the doctors is like a gardener's - to cultivate and to enrich life. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Additionally, nothing is perceived as absolutes in the Chinese purview. Being wholly relative, life and death are not intrinsically good or evil, but simply viewed as an occurrence that happens within the cycle, and along the wave of a continuum that is always in motion.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>The Concept of Qi</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Life's essence or our life force is known as "Qi" in TCM. Immaterial, yet essential, Qi is the basis on which all material world is formed. It animates life.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Unlike in western science, where the human body is broken down, or made up of, building blocks such as cells, tissues and other structures, chinese medicine regards the body as one large complete system made up of smaller, subunits within. These small subsystem interact within themselves, with each other, and with the larger whole. None of them can perform in isolation.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">The body takes the shape of our emotions, while generating feelings. The liver drives the state of our heart, and the heart in turn motivates the expression of one's personality. Thus, within each person as a whole unit, there is a constant flurry of cross relationships between the subunits; and "Qi" acts as the medium linking up these relationships. Consequently, the flow of Qi determines the expression of all physical and mental activity of the human body.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Qi is not air, but air has Qi. Qi is also in food. Upon entry to the body, the Qi of air and the Qi of food together makes up the Qi of the body as one entity. Qi, or life force, can also be defined to include blood and moisture. Just as ice, water and steam are three different states of the same entity, blood, moisture and Qi are three manifestations of the same life force. However, Blood in itself, governs the tissues which form the material body. Qi governs the activity and processes of the body. Moisture, "the ocean of the body", is the intermediary between blood and Qi.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>The Theory of Correspondence</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Before a larger system can be harmonized, TCM postulates that the smaller units must first be in order individually, and also in synchrony with each other. Health is defined as an individual's ability to respond and adjust to the threats posed which disrupts the body's state of equanimity. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Disease is symptomatic of a system of subunits that are out of sync with each other. Chinese medicine is of the view that if such disharmonious interactions are rectified to become more balanced and smooth, then the cause of disease would cease, because the breeding ground for disease would not be present. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Hence, in TCM, "The Man is not sick because of his illness, but has an illness because he is sick": </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>Yin and Yang : A Theory of Relativity</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Within the unity and completeness of the Tao of life, therein lies the principles of Yin and Yang; its forces swinging to and fro like a pendulum - opposing and canceling each other out. They are as polar as they are mutually dependent; inseparable as they constantly strive to counterbalance each other, in order to reach, or maintain, equilibrium. Therefore, Yin-Yang is, essentially, a symbolism of the Chinese worldview that portrays life as a dynamic, ever-changing, constant flux of motion, rather than a still and fixed frame of picture. </span><br />
<br />
"If Yin is a noun, then Yang is a verb, and Life would be a complete sentence." Health is optimized when Yin-Yang is in harmony; and disease presents itself when the balance is tilted. Over engaging in Yang forces runs Yin down. By the same token, a person who is well fed and massive (Yin), and yet lacks energy (Yang), will be lethargic, inert. In order to attain balance, one must be flexible, diverse, moderate, adept and in tune with one's own harmony and needs. Chinese medicine makes use of acupuncture, herbs, diet, physical exercise, massage, mental discipline to reach this state of harmony.</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><br />
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<span style="letter-spacing: 0px; text-decoration: underline;"><b>Yin-Yang Classification of the Human Body & its Functions</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Classification of Yin-Yang is purely relative and depends entirely on the point of view of the observer. Relative to each other, Yin is dense, quiescent, static, and contracting, whereas Yang is dynamic, active, expansive and dispersed. Yang motivates movement and instigates Yin; whereas Yin provides the foundational substance for sustaining the activities of Yang. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">To provide a clearer idea of Yin and Yang principles, here are a few examples of bodily substances and processes that are considered to be Yin or Yang, relatively speaking : </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Generally, people can be classified as being more Yin or Yang, based on the physical forms of their body and character. Yet, it is common to manifest qualities of both, such as inhabiting a relatively Yin body with a more Yang personality. Additionally, we are quicker, more erratic and lighter in our youth, and therefore are more Yang. In our older years, we tend to be more Yin because we are slower, more deliberate, and persevering. The lower part of the body, which is closer and more sunken in the ground, is more Yin, compared to the Yang upper body, which has more mobility. The exposed part of the body (e.g. skin, hair) forms external protection and is therefore Yang, the hidden internal structures (e.g. organs, bones etc) are the basis of sustenance and are therefore Yin. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Yin or Yang classification should not be taken to mean strength or weakness, health or disease in a person. Being aware of our Yin-Yang tendencies provides some insight as to how we might become ill; and in addition, could help us in applying the right treatment. The real key is in achieving balance - When Yang is in excess, Yin is depleted, and vice versa. Using the analogy of a battle front, Yin is the fort that provides substance that sustains Yang activity. Without substance, activity is weakened; without activity, substance is insecure and unprotected. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>The Five Organ Network</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Furthermore, our internal organs can be distinguished according to their physiological functions. Yin organs, i.e. Liver, Heart, Spleen, Lung, Kidney, perform the functions of assimilation (anabolic) and store the energy derived from substances generated from the Yang organs. On the other hand, Yang organs, i.e. Gallbladder, Small Intestines, Stomach, Large Intestines, and Bladder, perform functions of digestion and elimination (catabolic) and transform movement into energy. However, Yin and Yang are relative, and not absolute categories. For e.g., the Heart is a Yin organ and yet, its actions of squeezing blood through the vessels is Yang. This is the definition of "Yang within the Yin".</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Paired Yin and Yang organs together make up the Five Organ Networks each identified by names of the Yin Organs. The system consists of Liver-Gallbladder, Heart-Small Intestine, Spleen-Stomach, Lung-Large Intestine, and Kidney-Bladder.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>Dissonance in the Organ Network</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">All Organ Networks are interconnected - hyperactivity in one network will result in depletion of some, and trigger hyperactivity of others. However, an Organ Network that is overly controlled will collapse, and that triggers a different pattern of depletion. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In the view of TCM, a simple yet chronic state of disharmony of one Organ Network prolonged over time, could develop into more complications, and eventually lead to disease. Furthermore, patterns of disharmonies from one network usually affect another, and often involve a few Organ Networks on top of the one which is primarily out of sync.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>The Five Phase Theory</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Just as the Yin-Yang theory symbolizes the relationship between bipolar and complementary forces, the Five Phase Theory is a metaphoric representation of the stages of the human life. Five Phase thinking proposes that everything that is created in the body, either physical or otherwise, can be categorized into the following elements : Wood, Fire, Earth, Metal and Water.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In TCM, there is no dissection of the seen and unseen within the human being. Therefore the same forces that manifests as the material and physiology of an individual, also organizes the person’s emotions, intellect, and psychology. Hence, people can generally be classified into different character types according to their Five Phase elements. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Moreover, each of the five phases can be experienced at any given human life process, and each phase acts as a restraint and yet, gives rise to the next. In our Wood phase, we are expansive and that fuels the Fire phase, which causes energy to spread. Metal is our contraction phase, culminating in the phase of the Water, which in turn control our Fire phase, and yet nourishes germination. Our Earth phase centers and stabilizes us.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>The Five Climates : Symptoms and Conditions of Disease</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">When a person is symptomatic of a state that imitates a particular climate, TCM postulates that a person has that condition, i.e. that climate exists internally within the body. An adverse internal condition may not necessarily correspond to the existing external weather. The Five Climates are:</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><ol style="list-style-type: decimal;"><li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Wind : causing erratic, unpredictable movement and sudden, rapid change in location. </span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Heat : accelerates metabolic activity, increases circulation, rising and outward movements.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Dampness : dense, stagnates, accumulates, feelings of fullness and heaviness that is usually accompanied by Cold, Heat or Wind. </span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Dryness : dehydrates, withering and shriveling.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Cold : decelerates movement by chilling.</span></li>
</ol><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><br />
</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b>Conclusion</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">As a consequence of differences in world views, philosophy and science, geographical and climatic limitations as well as other factors which affect our food sources, it is no wonder that nutrition would differ between the Western and Eastern world. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In the west, a food's value and nutrition is determined by individual components of proteins, carbohydrates, fats, vitamins, minerals. Foods that contain similar quantities and proportions of these nutrients are considered equivalents in biological value. Accordingly, a bowl of spaghetti with tomato sauce could be equivalent to a two-egg omelet. In addition, people are assumed to be the same physiologically, so the choice of diet is simply picking within the quantitative boundaries of each nutritional component regardless of who we are. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In contrast, nutrition in the east adopts the view that who the individual is determines what is most beneficial for that person to eat; and that what we eat becomes who we are. According to the eastern view, there is no universal model of "a good diet". One size does not fit all because each of us have different constitutions and hence, not everyone will benefit in the same manner from similar nutrient intake.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">All foods and people have to be considered within the context of Yin-Yang and the Organ Networks. Appropriateness of foods is based on their properties, and how they affect Qi, Moisture and blood, modified by climate, the season, and presence of illness. For e.g. Although the bittergourd is proven to be beneficial for helping with blood sugar control, it might not be suitable for a diabetic individual who also displays a cold-damp condition, because the bittergourd is considered to be a cold food and would exacerbate the adverse climatic conditions in that individual.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Today, many factors, including trade, travel and globalization, have all played a huge and influential role in bridging the divide between Western and Eastern diets. Many eastern traditions have also been eroded. Nonetheless, the perception of food as nourishment for the human body still lies somewhat discrete between the Western view vs the Eastern view. However, I do not view them as contradictions but rather, as two totally different systems with different perspectives.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">TCM is not based on western science. It is a completely different practice that exists on its own set of principles and theories. In spite of its many limitations and constraints, it is a complete, wise and coherent system of medicine and healing that has withstood the test of time. Yet, it is more than a system of medicine and healing. It is also a system of philosophy, beliefs and teachings. Indeed, the true purpose of TCM is to teach a way of life, how to live enriched; and not simply to prolong life or the avoidance of death.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><i></i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><i>Source:</i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Harriet Beinfield, L.Ac. and Efrem Korngold, L.Ac., O.M.D., (1991), Between Heaven and Earth, A Guide to Chinese Medicine, Ballantine Books, New York.</i></span></div><div><span style="letter-spacing: 0px;"><i><br />
</i></span></div>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-24355578806247604442011-11-29T19:52:00.000-08:002011-11-29T19:52:14.558-08:00Hair Donation and Nutrition for Healthier Hair<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Hair. Some call it their Crowning Glory. Being the perennial optimists, the Chinese named it 3000 Strands of Sorrow. Rapunzel wore hers in a lovely Braid of Golden Stairs. Medusa's head-turning tresses of Serpents could turn one stone cold. Buddhist monks shave their noggins as renouncement of worldliness. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">No matter which philosophy, style, length, colour one chooses, those little keratinized, filamentous threads growing out of the follicles on our scalp, at the approximate rate of 1/2 inch per month, have indeed been the originator of many, well, hairy tales! They regularly induce post haircut traumatic stress disorder; can be more powerful than WMD in destructing one's self esteem; and yet, on occasions have been the source of artistic inspiration for drunkard uncles at my family wedding dinners (as evidenced by said uncle's keen observation & deep appreciation that "4th aunty's hairdo bears such striking resemblance to a perfect head of cauliflower").</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">But I shall not concern myself with such perplexing matters of the hair anymore, because I have decided to chop mine off, to be turned into a wig! You see, I have decided to shed my locks, for donation to Locks of Love, a public non-profit organization that makes hair prosthetics for financially disadvantaged children who have lost theirs due to diagnosed health conditions, or caused by the medical treatments they are undergoing for their illnesses. The hairpieces will go a long way in helping these children restore self esteem and confidence. I think that is really important, for what is health if one does not feel a sense of self worth! </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Nutrition is integral in maintaining good hair quality, and malnutrition often presents itself in weak, brittle hair or even pronounced hair loss. Obviously, no amounts of the most nutritious foods in the world can cause hair to sprout if your genome is more akin to that of a smooth, shiny globe than a rambutan! But barring preexisting conditions and dispositions, good nutrition should generally yield hair of higher quality.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Here are some tips I found on nutrition for better hair:</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">According to an article published by The American Hair Loss Association (1), good nutrition underscores hair growth. A malnourished person who is deficient in Protein, Vitamin A, Iodine and Iron is likely to experience unhealthy hair quality or loss. Additionally, consumption of sugar might be detrimental to the health of one's hair due to sugar's effects on Insulin, vis a vis Insulin's connection to the secretion of another hormone Testosterone. A substance known as dihydrotestosterone, which is a byproduct of Testosterone, is a common factor found in hair loss patterns.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">In this area, I found offerings in Traditional Chinese Medicine too. Dr. Maoshing Ni, in his book "Secrets of Self Healing" (2), ascribed hair loss to "a decline of the vital kidney essence". Possible causes might be stress, physical and emotional strain, an unhealthy lifestyle including excessive sexual activity (I can hear loud protests here), and overindulgence in alcohol (more loud protests). Therefore, restoration of kidney essence is vital for healthy hair.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Integrating both western and eastern theories, Dr. Mao named a few vitamins and nutrients which are essential. Methysulfonylmethane (MSM) is a building block of strong hair. Biotin and B Complex contributes to hair growth while Vitamin E improves delivery of oxygen. Zinc is known to regulate endocrine function in relation to hair growth. Vitamin C increases blood circulation in the scalp. Silica is important for building strong hair. Amino Acids improve overall quality of hair. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Further, Dr. Mao recommends including the following foods in our diets : organic vegetables; whole grains; walnuts, sesame seeds, sunflower seeds, pumpkin seeds; beets; mushrooms; fruits such as blueberries, cranberries, raspberries, blackberries, apples, pears, peaches; legumes such as black beans, mung beans; meat such as organic lamb, chicken and deep-sea fish. He also specifies the importance of eliminating or limiting processed foods, artificial additives, bleached flour, sugars, soft drinks (yes, even diet ones), spicy, deep fried and fatty foods.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">Additionally, Evening Primrose Oil, Flaxseed and Fish Oils can act as precautionary measures for damaged hair and follicles. Other remedies include Gingko Biloba, Saw Palmetto, Green Tea, Chinese Arbovitae, Eclipa, Chinese Foxglove, Black Cohosh, Vitex, Ginger and Sesame.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;">With a few tips in our pockets, maybe some of you might join me in eating well and making similar hair donations; or perhaps you could help by forwarding this to someone who might be interested. I wish some of you many good hair days ahead; and to others, some happily hairless ones as well!</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0.0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><i>References:</i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><i>1. American Hair Loss Association, http://blog.americanhairloss.org/hair-loss/nutrition-and-hair-loss/</i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><i>2. Ni Maoshing, (2008), Secrets of Self Healing: harness nature's power to heal common ailments, boost your vitality, and achieve optimum wellness, Penguin Group (USA) Inc, Pp 304-7</i></span></div><div><span style="letter-spacing: 0.0px;"><br />
</span></div>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-59886422246578289172011-10-30T11:51:00.000-07:002011-10-30T17:08:15.663-07:00Possible Effects of Excessive Physical Exercise on Prepubescent Children<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">The ill effects of a sedentary lifestyle on children are well documented, and is a heavyweight contributing factor to childhood diabetes and obesity today. More often, we hear calls to steer our kids away from their attachments to TVs and computers, and to involve them in more athletic activities. Hence, it is rarer to find a child who is too active than one who is inactive, and even more of an anomaly for a mother to be concerned that her child might be overexercising.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">So, can too much of a good thing really be bad for you? Make no mistake, I am certainly of the view that a physically active lifestyle for children and adults alike, together with balanced nutrition, is the answer to a healthy body. I do not, for one single moment, believe that inactivity is an option for anyone capable of physical movement, unless immobility is your goal later in life! But as important as exercise is, I believe that it can indeed be hurtful when it becomes too much or too strenuous, leading to injuries, endocrine disruptions, eating disorders, and can be especially detrimental to the development in children.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Children are not mini me's of adults. In fact, they are very physiologically variant from adults. Their metabolism, hormonal responses work differently; their musculoskeletal systems are still undergoing shifts, formation and growth at different rates; hence, making them susceptible to physiological disturbances brought on by excessive physical stress. Of special concern to prepubescent girls is the effect on their endocrine system. Control of growth and development leading to, and at menarche, involve complex interaction of many factors, including physical and metabolic demands of intensive athletic training.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Again, I want to emphasize that this does not indicate that children are not well suited to physical movement. On the contrary, in 2008, a study by The National Institute of Arthritis and Musculoskeletal and Skin Diseases concluded that jumping exercises performed for a duration of one year in pre puberty, led to increased bone densities in children, and such effects remained with the children up to 8 years after (1). In another study completed in February 2011, researchers of the same institute showed that although genetics govern skeletal growth, physical activity during a child's development can improve skeletal health dramatically, and such benefits were found to be greatest in activities that involved loading weight and intense impact (2). Studies also proved that the benefits of regular activity for children extended beyond musculoskeletal development, and in fact could enhance their cardiovascular fitness and insulin sensitivity (4). As such, it is without doubt that physical stimulation is required for healthy growth, but the challenge lies in finding the right balance between exertion and rest.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Rates of growth and sexual development through puberty in children depend on the actions of hormones such as Growth Hormones (GH), Insulin-like Factors (IF), Steroid Sex Hormones (SSH). The same hormones also influence metabolic processes during physical activity. For young girls, "Adrenarche", signifies the beginning of secretion of Androgens and generally takes place in girls between the ages of 6-8 years of age. "Gonadarche" usually follows about 2 years later. It denotes activation of the ovaries and is governed by GH, IF and SSH. "Menarche" marks the onset of menstruation (3).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Hormones released during these stages control later development in puberty as well as other bodily strictures, and exercise causes dramatic changes in hormonal and metabolite levels. Hence, it is important to manage physical activity to the extent that it does not interfere with the child's endocrine and metabolic systems in adverse manners. Excessive training in adolescence can delay menarche in girls, bring about amenorrhea and the suppression of the body's immune system (4).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">According to an article published in the American Journal of Clinical Nutrition in 2000 (5), delayed puberty is most prevalent in elite female athletes, most notably gymnasts, dancers and long distance runners. Bone formation is governed by a combination of nutrition, weight bearing activity, and secretion of SSHs. Since over 90% of adult bone mineral is accrued during pubertal years, delaying the onset of puberty might cause a shortfall in bone mineralization. Hypoestrogenism (under production of estrogen) as a consequence of delayed sexual maturation can also negate the benefits of weight bearing exercises on skeletal development. In a group of prepubescent runners, subjects with delayed periods were found to have lower bone density compared to the runners with regular period within the normal range.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">Contrary to the undesirable effects of excessive activity, the same study found moderate exercise to favour cardiovascular health and body composition. However, careful attention should be drawn especially to sports such as wrestling, gymnastics, dancing. Children involved in these activities require close monitoring due to the emphasis on strict weight control and the high energy requirements. In a comparative experiment conducted over 2 years between a group of swimmers training 8 hours per week and a group of gymnasts training 22 hours per week, the gymnasts were found to have considerably decreased growth velocities (i.e. they were shorter and had less body mass), although it might be worthy to note that the data connecting intense athletic training and sexual growth in female gymnasts were not conclusive. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">For the purpose of interpretation, it will be useful to account for variables such as intensity of training, individual state of health, genetic disposition, socioeconomic, psychological and emotional factors, nutrition etc. Furthermore, perturbations in pubertal development were uncommon among young women engaged in recreational exercise or adolescents who trained less than 15 hours per week. Hence, it is necessary to distinguish elite athletic training from non elite sporting activities because training time and intensity are integral factors for consideration. It has been shown that olympic athletes have dramatically later menarche than high school, college or club level athletes.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Findings by The Committee on Sports Medicine and Fitness from the American Academy of Pediatrics in 2000 (6) recommended that it would be more beneficial to engage children in a variety of sports rather than focusing on just one sport. Not only will specialisation deny children of the benefits of varied activity and widened range of skills, it also adds unnecessary physical, physiological and psychological demands from intense training. Moreover, repetitive stress of doing the same movement over and over, may create detrimental results. However, this pertains to high intensity and sports specialization. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">The committee also reported that "although child athletes have superior cardiac functional capacity compared to non-athletes, data suggests that myocardial function can be depressed, at least transiently, after intense exercise". This raises some questions on very intense exercise on young children, but much closer investigation on the specifics of this area would be required before jumping to conclusions </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Other undesirable outcomes of excessive stress of physical activity in the report included tissue breakdown, overuse injuries such as tendonitis, apophysitis, fractures etc. In addition, injuries to joint surfaces and the spine during development were said to be particularly damaging to growing children because of the long term implications. Also of special concern were disruptions to the epiphyseal growth centre, which entails parts of the bone that are still growing. Soft tissues surrounding the physeal plate i.e. growth plate, grow at a faster rate, therefore external stress might disrupt the growth plate itself rather than the softer ligaments round it, resulting in stunted growth and/or deformed bones. It is also important to know that thermoregulatory responses in children are different from that of an adult. Children sweat less and create more heat in response to exercise, therefore care should be taken in temperature control while engaging young children in physical activities.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">A 2008 paper published in the Journal of Applied Physiology (4), postulated that children rely heavily on aerobic metabolism for energy and have low anaerobic capacities. They also have an immature glucose regulatory system compared to adults. The higher proportion of slow twitch, fatigue resistant (type 1) fibres in their musculature makeup might account for their reliance on aerobic metabolism, and at the same time, heighten their need for the oxidative metabolism of fat for energy. Together with the smaller endogenous carbohydrates reserves within their bodies, children are not suited to highly intensive, exhaustive physical activity.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">A study on the effects of moderate exercise on adolescents, between a first group of 180 children of ages 10-14 years and a second group of 190 children between ages 15-19 years, showed that the the former group utililised considerably more fat than the second group. Moreover, that phenomenon lasted even when carbohydrates were fed to both groups before exercise, proving the point that aerobic metabolism and hence, fat oxidation was comparatively more pronounced in youth; and that their metabolic mechanism will shift towards a more anaerobic mode as children grow. As such, prepubescent children might be more adapted to start physical activities that are aerobic in nature and of a moderate pace, and gradually move on to more anaerobic activities that are of high intensity for brief periods, as they progress into puberty and beyond.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Similar conclusions were echoed by Researchers at the University of Rennes in France in 2000 (3), who also found children to respond unfavourably to exhaustive resistance training. Yet in contrast, they responded well to prolonged exercises of moderate intensity. Furthermore, the same study showed that the capacity to store muscle glycogen is much lower in children than in adults. Hence, in picking an athletic activity, it would be pertinent to consider this physiological constraint in young children. Any activity of moderate intensity (70% maximal oxygen uptake) that lasts over an hour, is unsuitable to be performed by children, as depletion of carbohydrate storage occurs much sooner.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Here you can find the key guidelines issued by U.S. Department of Health and Human Sciences on recommended level of physical activity : </span><span style="letter-spacing: 0px; text-decoration: underline;"><a href="http://www.hhs.gov/news/press/2008pres/10/20081007a.html">http://www.hhs.gov/news/press/2008pres/10/20081007a.html</a></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i><br />
</i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i><br />
</i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Sources:</i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><i></i></span></div><ol style="list-style-type: decimal;"><li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Simple Exercise in Children yields long-term Skeletal Benefit. (November, 2008). National Institute of Arthritis and Musculoskeletal and Skin Diseases, NIH. Retrieved October 30, 2011 from: </i><a href="http://www.niams.nih.gov/news_and_events/spotlight_on_research/2011/child_exercise_bone.asp"><span style="text-decoration: underline;"><i>http://www.niams.nih.gov/news_and_events/spotlight_on_research/2011/child_exercise_bone.asp</i></span></a></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Childhood Exercise leads to Sustained Improvements in Bone Mass. (February, 2011). National Institute of Arthritis and Musculoskeletal and Skin Diseases, NIH. Retrieved October 30, 2011 from: </i><a href="http://www.niams.nih.gov/news_and_events/spotlight_on_research/2011/child_exercise_bone.asp"><span style="text-decoration: underline;"><i>http://www.niams.nih.gov/news_and_events/spotlight_on_research/2011/child_exercise_bone.asp</i></span></a></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Boisseau Nathalie, Delamarche Paul. (2000). Metabolic and Hormonal Responses to Exercise in Children and Adolescents. Sports Medicine 2000 Dec; 30 (6). Pp 405-422.</i></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Riddell Michael C. (2008). The Endocrine Response and Substrate Utilization during exercise in Children and Adolescents. Journal of Applied Physiology . Volume 105. August, 2008. doi:10.1152/japplphysiol.00031.2008. Pp 725-733.</i></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Rogol Alan D, Clark Pamela A, Roemmich James N. (2000). Growth and Pubertal Development in Children and Adolescents: Effects of Diet and Physical Activity. American Journal of Clinical Nutrition. 2000. 72(supp). Pp 521S-8S.</i></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Intensive Training and Sports Specialization in Young Athletes. Committee on Sports Medicine and Fitness. (2000).106 (1):154. American Academy of Pediatrics. ISSN 0031 4005.</i></span></li>
</ol><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-16756416670439295122011-10-09T09:47:00.000-07:002011-10-09T11:11:22.916-07:00Carbohydrate vs Protein quantity in our Diets, the corresponding Metabolic outcomes in Skeletal Muscle vs Fat Tissue, and the effects on Genetic Expression associated with some Human Pathologies<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Is the High Carbohydrate or the High Protein Diet healthier? Time and again, this subject has been debated by health pundits and diet gurus alike. From my vantage point, it appears that individual preferences to that depends largely on one's specific goals and beliefs. Therefore, I wish to point out that in my examination of a much hackneyed subject, my interest pertains solely to two areas. First, I'm curious to know which food compound or combination favors the creation of proportionally leaner body mass. Second, the impact such food compounds might have on causing common pathological conditions and aging.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">As it turns out, studies have proven that a higher intake of Carbohydrate compared to Protein, increased cellular activity in Fat tissue, as opposed to Muscle tissue (1). Furthermore, it was evidenced that a proportionally higher consumption of Carbohydrates, seemed to drive those Genes which are linked to diseases such as Inflammation, some Cancers, Dementia, Alzheimer's, Diabetes, much harder. At the same time, reduced Carbohydrate intake appeared to first deactivate a Gene connected with Cardiovascular diseases, and second, to have an effect on another Gene that has been related to the maintenance of youthfulness (2).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">At first look, the battle seems to lean in favour of the High Protein Diet, but hang on, does it really? What defines a High Protein Diet? Although it is true that data supports lowering the Carbohydrate content in our diets, that in no way endorses excessive consumption of Protein. It is therefore imperative to note that in the studies referenced, dietary intake of Protein did not exceed 35% of total caloric intake. Also of equal importance to note, is that diets which are dangerously high in Protein might lead to a whole host of health problems as well.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">So before we bet our bottom health dollar on either side of this Carbohydrate vs Protein tug of war, let's look at the studies and learn a little more on the workings of these Food Substances on our 1. Muscle and Fat cells; and 2. Gene Expression, where information derived from DNA is translated into materials which are either being used by our cells to perform its functions, or for its own structure.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>Metabolic Activity in Muscle vs Fat Tissue, in response to diets which are proportionally different in Carbohydrate and Protein content.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In a joint study between the University of Chicago and the University of Illinois, diets which were lower in Carbohydrates, which comprised of 35% Carbohydrate, 35% Protein, 30% Fats, increased responsiveness of the hormone Insulin, within Muscle tissue. Since Insulin mediates intracellular signaling via its influences on certain enzymes related to protein synthesis, this diet effectively improved metabolic responses in Skeletal Muscle, thereby enhancing the production of Muscle cells.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Conversely, diets which were higher in Carbohydrates, comprising 60% Carbohydrate, 12% Protein, 28% Fats, induced elevated signaling on the same enzymes within Fat tissue, which implies that a diet which is chronically high in Carbohydrate load would create more metabolic activity, increased growth and division of Fat cells.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In short, the diet which was lower in Carbohydrates encouraged growth of Skeletal Muscle whereas the diet with increased Carbohydrates encouraged growth of Fat cells.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>Genetic Activity leading to some Pathologies, in response to diets which are proportionally different in Carbohydrate vs Protein content.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Research was conducted at the Norwegian University of Science and Technology to observe how a higher Carbohydrate vs a lower Carbohydrate Diet affected Gene Expression. While one group of participants were fed increased quantity of Carbohydrates in diets consisting 65% Carbohydrates, 15% Protein, 20% Fats; a second group was fed reduced Carbohydrates in diets consisting 35% Carbohydrates, 35% Protein, 30% Fats. Even though the percentage of total Fats in the diets varied, Omega-3 and Omega-6 Fatty Acids were kept constant in both Diets.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In the First Group, it was observed that the Carbohydrate-rich diet triggered activity in our bodies' Inflammatory Genes, as well as a whole group of Disease-related Genes such as Diabetes, Cancer, Alzheimer's. On the other hand, when the second group was fed the Carbohydrate-reduced diet, a Gene that has been linked to causing Cardiovascular diseases, appeared to become inactivated. In addition, the reduced Carbohydrate diet seemed to have a positive effect on what scientists dubbed the "Youth Gene".</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">It is a well known fact that too much Carbohydrates in our diets will cause a spike in Insulin, which we know to be a hormone responsible for Glucose conversion in the blood stream. But according to the researchers of this study, it is “not as simple as regulation of Blood Sugar". It is in our interest to limit Insulin production because that defense response is indeed Inflammatory. In order to reduce Insulin secretion, it is advisable to control Carbohydrate consumption and to spread our dietary intake equally throughout the day into 5-6 meals.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Results of this study also showed that even a 6-day reduction of Carbohydrate load made a difference in Gene Expression, although the researchers were quick to point out that in order to make any real progress in decreasing our Genes' vulnerability, one would have to make this reduction a permanent feature of our diets.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><b><i>Conclusion</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In managing our diets with the perspective on staying healthy, I think it is most useful to first have the ability to think a little more about how our diets affect our biochemistry and physiology, and then decide for yourself which route you wish to take, rather than following diet fads and propaganda blindly.</span><br />
<span style="letter-spacing: 0px;"><br />
</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">I invite you to start looking at food in different light, to understand that the function of food is not limited to the providence of fuel for our bodies. If that was the case, then food would be a straightforward mathematical sum of caloric input vs output. But indeed, that would be oversimplification.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In fact, the broken down components of foods we ingest every day go on to interact with organic molecules in our bodies, setting off biochemical reactions and chains of genetic communication which resonate throughout every cell. These have tremendous impact on our bodily functions, and might eventually translate into disease formation. Although it is far fetched to say that foods can prevent illnesses, it is clear that by picking the right diet, we can at least reduce the likelihood that our genes might be put in disease-causing dispositions.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">So what does a healthy diet look like? Well, as you might have guessed by now, the answer varies according to individual health conditions and goals. The truth is that most western diets today are heavily carbohydrate laden (approximately 65% of total caloric intake), hence reduction of Carbohydrates in general will be beneficial. However, I'd like to emphasize that the gist of the matter really lies in keeping our Carbohydrate intake in check, and ensuring the right proportions of Carbohydrates vs Protein vs Fat in our diets as much as possible. It does not mean piling on Protein indiscriminately, nor does it mean cutting Carbohydrates out completely from our diets, for that would be contraindicative, for a spectrum of reasons that merits separate discussion. (Note: Fruit and Vegetables are sources of Carbohydrates too).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Therefore, in light of the latest research, and barring any existing health conditions or special needs, it seems that maintaining the following proportions of 35% Carbohydrates, 35% Protein, 30% Healthy Fats, of our individual total daily recommended caloric intake, in each of the 5-6 meals that are well spread throughout the day, would be the smartest strategy, and that is my safest bet!</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Sources:</i></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><i></i></span></div><ol style="list-style-type: decimal;"><li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Devkota Suzanne, Layman Donald K. (2011). Increased Ratio of Dietary Carbohydrate to Protein shifts the focus of Metabolic Signaling from Skeletal Muscle to Adipose. Nutrition and Metabolism 2011, 8:13 doi:10.1186/1743-7075-8-13.</i></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i>Feed Your Genes. Norwegian University of Science and Technology. (September 19, 2011). Retrieved October 9, 2011 from : </i><a href="http://www.ntnu.edu/news/feed-your-genes"><span style="text-decoration: underline;"><i>http://www.ntnu.edu/news/feed-your-genes</i></span></a></span></li>
</ol>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-78859756340994819842011-09-18T09:48:00.000-07:002011-09-18T12:03:31.308-07:00Hormones, Brain Plasticity, and the Regulation of Metabolism<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">You may be familiar with Leptin and Ghrelin, and even know them as appetite-regulating hormones. But how do they work to make us raid the fridge at inappropriate times? Contrary to common beliefs, hunger does not always stem from our stomachs, and could all very well be in your head !</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">This study explains the behavior of such metabolic hormones causing rewiring within the brain’s appetite centre (synaptic plasticity); and hence, the brain's involvement with the physiology of energy regulation.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>Understanding informational signaling within the brain, and how such signaling might affect energy balance and metabolism in our bodies.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Neurons are brain cells. They interact by synapsing (information transmitted across the gap between neurons), from the axon (one end) of one neuron to the dendrite (the other end) of an adjacent neuron. Information transmission can occur chemically via neurotransmitters and neuromodulators (molecules which act like messengers between neurons); or electrically (direct contact between two neurons); or by the release of gaseous substances. The specific type of signaling is determined by respective neuronal connections, the availability of receptors for different neurotransmitters, modulators and the various metabolic hormones. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Our body's changing metabolic state affects the wiring and rewiring of metabolic circuits in the hypothalamus (located at the base of the brain, above the brain stem). Previous studies conducted on non human subjects revealed that short term fasting resulted in strong and quick remodeling of synaptic inputs : first, in key orexigenic (appetite inducing) neurons on the hypothalamus; and second, in the respective interneuronal modulators.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">As such, it is a foregone conclusion that the hypothalamus is not hardwired but indeed, is capable of rewiring itself in response to different stimulus and inputs. In the same way, this synaptic plasticity (remodeling of synapses) within the hypothalamus, provides the pathway through which orexigenic (appetite inducing) and anorexigenic (appetite reducing) hormones such as Leptin, Ghrelin as well as Estradial (a form of estrogen), act to mediate energy homeostasis i.e. balance, and metabolism.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>How is Leptin linked to metabolism?</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">There is a strong relationship between Leptin and Metabolism. Leptin is an anorexigenic (appetite reducing) hormone and modulates energy balance via its regulatory effects on neurons Neuropeptide Y (NPY), Proopiomelacortin (POMC), and Orexin. Here is what happens.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">First, it was observed that lowered levels of Leptin during periods of fasting coincided with rapid rearrangements of synapses within the appetite centre of the brain. Second, Leptin has a suppressive effect on the functions of neurons Neuropeptide Y (NPY) and Orexin, thereby diminishing their ability to secrete Leptin receptors. Since receptors are imperative to the function of hormones, a change in the levels of Leptin receptors will in turn have adverse effects on the proper mechanism of the Leptin hormone.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Third, Leptin modulates feeding patterns via its effects on NPY and POMC. First, it is important to know that increased activity in NPY, and reduced activity in POMC, encourages feeding and fat conservation. Conversely, the reverse in activity of such neurons discourages eating and promotes lean body mass. Studies have shown lowered levels of Leptin to cause an increase in NPY and a corresponding decrease of POMC, consequently heightening hunger and weight gain. Thus, when Leptin was replaced in Leptin-deficient mice, their food intake decreased dramatically and triggered weight loss.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>How does Ghrelin factor in?</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Ghrelin is an orexigenic (appetite inducing) hormone; and hence, has the opposite effect that Leptin has on our appetite centres. While overnight food deprivation suppresses Leptin secretion, the same would induce an increase in levels of Ghrelin, triggering more synaptic current and rewiring of the appetite-regulating neurons of the brain.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">It is also interesting to note that Ghrelin has been found to have the ability to bind to neurons which govern spatial learning and memory function. In this way, Ghrelin might be the linking pin between metabolism and the higher learning capabilities of the brain.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>One Final Word.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Certainly, it is important to acknowledge that daily fluctuations of levels of these hunger- regulating hormones are intrinsic to us and are very vital to our survival. However, comprehension of the physiology of hunger signaling and energy metabolism underscores the importance of maintaining our body’s hormonal balance in areas where managing eating behaviours, and on a larger scale, weight management are concerned. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Furthermore, it is my opinion that a well modulated hormonal state can bring us benefits that extend beyond eating patterns, such as emotional equilibrium; and that such a state might be be achieved through the influences of lifestyle choices, sufficient sleep, diet, exercise etc.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Source:</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Horvath, Tamas L (2006). Synaptic Plasticity in Energy Balance Regulation. Obesity. Aug 2006. Vol 14. pp 228S-232S.</span></div><div><span style="letter-spacing: 0px;"><br />
</span></div>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-9486930848266593562011-06-17T15:38:00.000-07:002011-06-18T07:21:06.095-07:00The Senobi Breathing Exercise helps Weight Loss in the Obese.<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">A proportionally more active parasympathetic system (commonly known as the rest and digest system) in comparison with the sympathetic system (commonly known as the flight or fight system), in addition to blunted secretion of various hormones, are well recognised as traits of overweight people. In a joint study conducted by Niigata University School of Medicine, and Niigata University Graduate School of Medical and Dental Sciences, the effectiveness of the Senobi Breathing Method as a means of creating weight loss, by revitalising the sympathetic system, was being tested and confirmed.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Developed by the researchers of this study, the Senobi Breathing method encompasses stretching and breathing, and is based on a customary stretch done in Japan during ancient times. Performing this exercise requires little resources as it only involves tiring one's hands, arms and shoulders by keeping them in raised positions, stretching the muscles on one’s neck as well as the back. In spite of its apparent simplicity, this breathing and stretching method proved to be effective in creating weight loss in the overweight.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>What does Senobi Breathing do for our bodies in terms of weight loss?</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In order to understand the physiological mechanisms of the Senobi Breathing Method, we must first know that poor postural alignment leads to extremely low basal metabolism in our bodies. Brown fat cells which are located on our erector spinae muscle (a deep muscle which runs along our spine) play an important role in fat combustion. Performance of the Senobi Breathing Method increases the skin temperature of this area, activating the brown fat cells located there, and hence, enhances fat combustion. Moreover, abdominal and thoracic (mid back) respiration, both which are elemental in the Senobi Breathing Method, have been previously proven to be instrumental in weight loss.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>Who participated in this experiment?</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">A total of 40 pre-menopausal women aged 40 to 50 years were studied. 20 of them were of healthy weight whereas the other 20 were overweight (Overweight being defined as having a body mass index higher than 25 and body fat higher than 30%).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>How do we perform Senobi Breathing?</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">This breathing method can be done either standing or sitting. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In the standing position with one's </span>feet placed hip width apart, the arms should be extended firmly towards the sky and shoulder width apart, with the palms facing each other. The neck and back are arched backwards such that one's chest points in the direction of the sky.</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">(Bittergourd Note: Draw abdomen in towards the spine in order to provide lower back support and avoid overexertion. It is also recommended that the exerciser keeps a slight bent in the knees). </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Holding the above position, perform 1 cycle of breathing, which includes 5 seconds of inhale followed by 5 seconds of exhale. Then repeat this breathing cycle 2 more times. This posture causes the scapulas (shoulder blades) to close, which allows for abdominal breathing. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Following abdominal breathing, proceed with thoracic breathing. To facilitate thoracic breathing, assume all positions described in abdominal breathing except for a change in the arm positions. While lifting the arms above one’s head, intertwine fingers and turn the palms so that they face the sky. This action allows the scapulas to open, which in turn facilitates thoracic breathing. This breathing should also be completed for 3 cycles.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Both abdominal as well as thoracic breathing described above can also be performed while seated with the feet firmly planted on the floor, hip width apart. Perform both abdominal and thoracic breathing 3 times daily, as was the case in the experiment.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>Outcome of the Experiment.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Measurement of autonomic nerve activity (parasympathetic vs sympathetic nerves) was done by a machine called the Body Checker Analyzer. In healthy women, there was no change in level of sympathetic activity before and after practicing the Senobi Breathing Method. However, results of overweight women showed significant increases in the level of sympathetic activity after only 1 minute of Senobi breathing.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Measurements of the concentration of hormones such as noradrenaline, estradiol as well as growth hormones were also taken from samples of urine. Little, or no change, on the levels of all hormones were observed in the healthy women group. On the other hand, significant increases in all 3 hormones were observed in the overweight women group.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">After one month of performing Senobi breathing 3 times daily, significant weight loss was observed ONLY in the overweight women group.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>Summary of the physiological changes and their implications on weight loss as a result of the performance of the Senobi Breathing Method.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><ol style="list-style-type: decimal;"><li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Revitalised sympathetic nervous system in overweight women as a result of leptin's signaling action on the Central Nervous System. Leptin is a major hormone involved in the regulation of hunger.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Increased secretion of noradrenaline. First, noradrenaline plays a significant role in our feeding behaviour and has been proposed as a contributing neurotransmitter of the sympathetic nervous system. Second, noradrenaline increases fat burning and reduces visceral fat. After performance of the Senobi Breathing Method, levels of noradrenaline in overweight women were restored, and even exceeded that of the healthy women.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Increased secretion of estradiol. Estradiol is a form of estrogen. Studies have shown decreased estrogen, together with decreased ovarian function, leads to obesity. Hence, increased estradiol levels in overweight women will encourage weight loss.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Increased secretion of growth hormones. Abdominal adiposity is inversely related to the production of growth hormones in our bodies. In addition, studies have proven that growth hormones reduces visceral fat and low density lipoprotein (LDL) cholesterol in obese women. In this study, the overweight women showed an increase in growth hormones after performance of Senobi Breathing.</span></li>
</ol><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Finally, a word of caution. Before embarking on any of the exercises, it is best to check with your doctor to ensure suitability.</span><br />
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</span><br />
<span style="letter-spacing: 0px;">Source:</span><br />
<span style="letter-spacing: 0px;">1. Sato, Kazunari., Kawamura, Toshihiko., Yamagiwa, Satoshi. (2010). The Senobi Breathing Exercise is recommended as first line treatment for Obesity. Niigata University School of Medicine, Niigata University Graduate School of Medical and Dental Sciences. Biomedical Research 31 (4). Pp 259-262.</span></div><div><span style="letter-spacing: 0px;"><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div></span></div><div><span style="letter-spacing: 0px;"><br />
</span></div><div><br />
</div>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-75211784138374997282011-05-15T09:49:00.000-07:002011-05-20T08:30:00.349-07:00Research shows Iyengar Yoga's potential Therapeutic Effects on Major Diseases and Skin Aging through its ability to curtail Inflammation [Revised Version 2]<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>Prelude.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">This is the year 2011. Regardless of whether you do yoga or not, I hope by now you'd know, at a bare minimum, that it benefits our health at some level. But, how many of us (including yoga aficionados like yours truly) can honestly say we understand the mechanisms of yoga's positive effects on our bodies? I chose this topic because I realized that, as an advocate for yoga, I've been intellectually lazy and hypocritical, to preach the health benefits of yoga, armed with only a vague understanding of the underlying biomechanisms. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In this era, where education, abundant information and savvy consumerism rule, it's simply not enough to settle for vague ideas. I needed to see the hard science and tangible proof for what I believe. I trust that all of you, my smart friends, also aspire for the same clarity. Not only in matters relating to yoga, but to be diligent in all areas pertaining to your health.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Of course, even for the most educated amongst us, it's impossible to know everything. But what is more important than focusing on making the right decision every time, is to try and go in with your eyes wide open, instead of blindly following exercise trends that are being mass marketed by the fitness industry. It further aggravates me to see equally mindless trappings being popularized by some within the yoga circle. Indeed, it's important to recognize that not all yoga methods are created equal, and be able to discern among them. If you merely go along unthinkingly with popular herding instincts, you will likely end up with the same diseases and imbalances that are plaguing the common herd today. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">I'm not interested in promoting paranoia or intellectual pomposity. But somewhere between one extreme of obsessive research and excessive intellectualizing, and the other extreme of total apathy and disregard for hard facts, I'm sure we can strike the balance to make logical, reasonable and well-thought decisions when picking the best for our bodies. Remember : Health is wealth, so don't take it lightly!</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>Overview of Iyengar yoga's potential therapeutic effects on the human body.</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In a study conducted at Ohio State University College of Medicine, entitled "Stress, Inflammation, and Yoga Practice" (1), regular and long term practice of Iyengar yoga was found to significantly reduce and control stress-induced inflammatory reactions in the human body. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Chronic Inflammation has been intricately linked to many major illnesses such as cardiovascular diseases, type 2 diabetes, arthritis, osteoporosis, Alzheimer's disease, periodontal diseases, obesity, age related decline in bodily functions, as well as skin aging. Hence, the ability of Iyengar yoga in suppressing such inflammation may ultimately lead us to greatly improved health and youthful vitality.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>What is chronic inflammation and its roles in diseases and skin aging?</i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Touted as the new poster child in health sciences today, chronic inflammation has been tightly connected with a multitude of diseases that are afflicting us in modern times. Essentially, inflammation is our bodies' response to infection, whereby defense cells move from our blood stream into invaded tissue to fight perceived threats to our bodies. Chronic inflammation is a low grade but persistent kind of inflammation.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">As explained in a joint study “Interleukin-6 and Chronic Inflammation” between the University Hospital of Geneva and University of Geneva School of Medicine, this defense mechanism triggers the secretion of Cytokines, which are protein molecules involved in the communication between our cells, setting the stage for inflammation (2). Interleukin (IL)-6 is one such important cytokine being released in the process, and plays a protective role when secreted in short bursts and at limited levels during the acute phase of inflammation. However, As IL-6 production continues in a persistent and constant manner, acute inflammation soon transforms into chronic inflammation, turning IL-6 into highly detrimental proinflammatory factors (2).</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Increased levels of IL-6 during chronic inflammation, has been consistently associated with cardiovascular diseases, osteoporosis, dementia, Alzheimer's, type 2 diabetes, Arthritis and cancer (2). In a separate study completed at Hallym University in Korea, it was also reported that elevated levels of ultraviolet-induced IL-6 caused inflammation in our skin cells and damaged the integrity of the skin matrix. Without a firm network, collagen and elastin fibers in our skin tissue begin to breakdown, eventually resulting in skin aging and the formation of wrinkles (3). </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
<span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i>Why specifically Iyengar yoga and not other forms of yoga? </i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">At this point, it is pertinent to emphasize that in this particular research study, the only form of yoga examined was the Iyengar method. Therefore, only the health benefits of Iyengar yoga, and not other forms of yoga, can be concluded from this study. In the report, Iyengar yoga was described as a form of Hatha yoga, which "combines body postures, or asanas, breath control or pranayama, and meditation." </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">The report also states that Iyengar yoga was specifically chosen for the study because this practice "emphasizes the use of props to help students achieve precise postures safely and comfortably according to their body types and needs." Furthermore, inflammation in our bodies could result from even modest amounts of psychological stressors, anxiety and depression. Hence, Iyengar yoga was favored because "a restorative session was selected rather than a vigorous sequence in order to promote recovery from stressors."</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><b><i>What is Iyengar yoga?</i></b></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Iyengar yoga is characterized by certain distinguishing features. First, there is strong focus on precise and correct anatomical alignment. Second, the prominent use of props in supported postures encourages relaxation in our muscle fibers, and hence lessen their tendency to resist stretching. Third, postures are sequenced in a certain manner to enhance cumulative therapeutic effects. Fourth, the concept of holding each posture longer creates deeper penetration of beneficial effects while at the same time, builds strength, endurance, and continuous refinement of the postures.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">According to B.K.S. Iyengar (founder of Iyengar yoga), in Light on the Yoga Sutras of Patanjali (4), one of the many cornerstones of yoga is that the practitioner "knows his body and its orderly functions" and "possesses an excellent body with grace, strength, perfect complexion and lustre". It is therefore plain to see that good health and great skin were indeed one of the many original intents of yoga as envisioned by Mr. Iyengar.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Perhaps it should not be surprising to find immense health benefits from the practice of Iyengar yoga, although it is indeed gratifying and reassuring to learn the scientific explanation and see supportive evidence for it. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Not only is this form of yoga grounded in technical precision and biomechanics, it also embodies philosophy and the beauty of human art form. Hence, it is an all-rounded practice requiring full engagement of the intellect as well as the physicality. To quote Mr. Iyengar : "When I practice, I am a philosopher; When I teach, I am a scientist; when I demonstrate, I am an artist."(5)</span><br />
<span style="letter-spacing: 0px;"><br />
</span><br />
<span style="letter-spacing: 0px;"><b><i>Who were the subjects?</i></b></span><br />
<br />
Inflammatory changes in "experts" as well as "novices" of yoga were compared and contrasted. For the purposes of this study, long term practitioners, described as "experts" were those who practiced at least 1-2 times per week (each session lasting 75-90 mins), for a total of at least 2 years, and at least 2 times per week for the past year. "Novices" were defined as those who either attended yoga classes, or had a home practice with videos, for a total of 6-12 sessions.<br />
<span style="letter-spacing: 0px;"><br />
</span><br />
<span style="letter-spacing: 0px;">The subjects were controlled for immunological or endocrinological health conditions and were taking medication; and also those with medical conditions impacting such systems e.g. cancer, recent surgeries, diabetes etc. Additionally, smokers, those taking statin, beta blockers, psychoactive drugs, excessive alcohol users, those with convulsive disorders, as well as those with BMI above or equal to 30, were also excluded from the study.</span><br />
<span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Helvetica; font-size: small;"><span class="Apple-style-span" style="font-size: 12px;"><br />
</span></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><b><i>Brief report on the results of the study.</i></b><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Levels of cytokine IL-6 production were first measured from blood samples taken from both novice and expert groups following the administration of designated stressors on the subjects, but before the subjects underwent the yoga sessions. Results showed major differences between the 2 groups.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">In novices’ blood samples, average IL-6 levels were 41% higher than the experts’. In addition, the chances of detecting C-reactive proteins in a novice’s blood stream were 4.75 times higher than detecting similar from an expert’s. C-reactive proteins are influenced by rising IL-6 levels, and released by fat cells during the occurrence of an inflammation.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Across the board, 60% of novices in the group were found to produce high levels of IL-6 cytokines whereas only 24% of experts in the group were found to be high producers. On the other hand, 40% of the experts were classified as low producers of IL-6 compared with 0% of novices who were low producers of IL-6.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Post yoga sessions, both novices’ and experts’ blood IL-6 levels were again </span>measured, and compared with their individual baseline measurement taken before the yoga session. This time, no substantial comparative differences appeared from their individual baseline IL-6 measurements. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Although at first sight, these results seem contradictory but in fact, they hold one very important implication : that a single short term session of yoga will not suffice to affect the status quo of IL-6 production within our bodies. However, a regular and long term practice of yoga will indeed make significant headways in creating beneficial changes to the inflammatory production of IL-6 in our bodies.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"><b><i></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><b><i>Conclusion.</i></b></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Yoga, when practiced correctly, can bring significantly positive changes to our minds and bodies. Unfortunately, it is a common misconception that yoga is simply stretching to the outer limits of our flexibility, working up buckets of sweat, or twisting ourselves into positions that are purely idealization by popular media. In fact, simply jamming our bodies and joints by brute force into positions for which we are ill prepared, is contraindicative and highly injurious to our bodies.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Iyengar yoga is a sophisticated system, designed with a strong emphasis on alignment and the use of props, to sequentially prepare and lead the practitioner safely up to advanced postures that are within the practitioner's capabilities and anatomical limitations. Iyengar yoga does not approve of contorting our bodies to fit prescribed shapes at all costs. On the contrary, it is only when postures have been modified to fit our unique selves, our evolving development and our ever changing needs, that they will bring us the greatest gains!</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">As such, Iyengar yoga promotes better structural alignment; evens out muscular imbalances; increases flexibility, strength, endurance, stability and grace. Additionally, it instils a sense of proprioception in the practitioner, i.e. improving body awareness and neurological control over our muscles, joints etc., all of which are important yet often overlooked factors in the maintenance of health, especially as we age. Going even further, Iyengar yoga's ability to limit inflammation makes it an excellent alternative and complementary accessory in the treatment and prevention of many modern afflictions and aging. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">I am not against the use of pharmaceuticals and cosmetics. They are definitely a permanent fixture in today's context that is useful to have; and in many cases, they are a requisite for basic sustenance of modern life. That said, I feel there is generally an over reliance and excessive use of such materials presently. On top of that, way too little emphasis have been placed on preventative measures upfront. It has become the norm to think we can solve all our health and aging problems simply by popping pills or slathering "miracle creams" on our faces. Unfortunately, these merely serve to treat some symptoms, but fail to address the causation in most cases.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Moreover, in doing so, we overlook the fact that the human body is a highly intelligent, albeit complex, system that has a huge capacity to fine tune itself if only we would give it a chance, by creating the right conditions for it to flaunt its inherent talent. Science has now shown us one way towards creating a favourable condition under which our bodies can flourish. Obviously, practicing Iyengar yoga alone won't prevent or cure all diseases, but incorporating it into our lives might put us in prime positions to receive bountiful health and radiant skin in the long run!</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Sources:</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div><ol style="list-style-type: decimal;"><li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Kiecolt-Glaser, Janice K, Ph.D., Christian, Lisa, Ph.D., Preston, Heather, B.A., Houts, Carrie R., M.S., Malarkey, William B., M.D., Emery, Charles F., Ph.D., Glasser, Ronald, Ph.D. (2010). Stress, Inflammation, and Yoga Practice. The Ohio State University, Columbus, Ohio. Psychosom Med. 2010 February; 72(2): 113. doi: 10.1097/PSY.0b013e3181cb9377.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Gabay, Cem. (2008). Interleukin-6 and Chronic Inflammation. University Hospital of Geneva and University of Geneva School of Medicine, Switzerland. Biomed Central Ltd. Arthritis Research and Therapy 2006. 8(Supp 2): S3 (doi:10.1186/ar1917).</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">Bae, Ji-Young., Choi, Jung-Suk., Kang, Sang-Wook. (2009). Dietary compound ellagic acid alleviates skin wrinkle and inlfammation induced by UV-B irradiation. Hallym University, Chuncheon, Korea. 2010 John Wiley & Sons A/S. Experimental Dermatology. 19, Pp182-190.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">B.K.S. Iyengar. (2002) Light on the Yoga Sutras of Patanjali. 2002 Edition. Thorsons. Harper Collins Publishers. London, U.K. Pp 37.</span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;">The Official Website, B.K.S. Iyengar. Ramamani Iyengar Memorial Yoga Institute. Pune, India. Retrieved 2011, 14 May from http://www.bksiyengar.com/default.asp</span></li>
</ol>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com1tag:blogger.com,1999:blog-6279359095823691260.post-69370818617332153482011-05-02T20:29:00.000-07:002011-05-02T20:29:32.647-07:00How Food, Sex & Drugs all share the same Neurochemical Pathways<div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">What is your perception of a food addict? For most, it would conjure images of an ill disciplined glutton, perhaps even someone irresponsible and obese. What if the truth is that the individual does not have control over their decision to eat; that the compulsion to eat is driven by the biochemistry of their brain? Would that knowledge make us more empathetic in terms of eating disorders? Probably so. As someone who is passionate in learning about nutrition, I see it as my duty to understand the drivers of eating disorders, including compulsive eating and food addiction. Science has provided some answers to what I suspected - that compulsive eating is not simply a behavioral problem but in many cases, is indeed a behavior driven by problematic physiological mechanisms.</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 13.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">I chanced upon the article "Curb Compulsive Eating Naturally", published in a free magazine Life Extension (1), which expounds that the same neurochemical mechanism that pushes people to eat uncontrollably are the same ones which drive people to drug addiction. The article goes further to explore the power of saffron in combatting this problem. But for the sake of brevity, I shall focus on the mechanisms of the neurotransmitters dopamine and serotonin, pertaining specifically to compulsive eating and food addiction.</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 13.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">According to a study done in 2010 by Johnson PM and Kenny PJ (2), the similarity between drug and food addiction lies in the reaction of dopamine receptor D2. Dopamine is released by pleasurable experiences such as food, sex and drugs. Consumption of drugs blocks dopamine retrieval thereby flooding brain with the neurotransmitter, and overstimulating receptors. Over time, the brain adapts by decreasing activity. However, the need for constant stimulation will draw people to consume more drugs, creating a vicious cycle. In the same way, consumption of excessive or junk food drives food addicts into compulsive eating.</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 13.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">Although this is the first time parallels have been drawn between drug and food addiction, the relationship between food and release of dopamine is a well established one. In an earlier study in 2002 by scientists </span></span></span><span style="font: 11.0px Verdana; letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">at Brookhaven National Laboratory</span></span></span><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"> (3), it has been determined that the mere sight and smell of food spikes levels of dopamine. Even more interesting is the fact that obese subjects had elevated levels of dopamine but decreased levels of dopamine receptors.</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 13.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">While researching for serotonin's role in regulating the psychiatric nature of compulsive eating, I came across a study by Kaye, Walter in 2008 (4) which showed how disruptions to 5 H-T functions upsets emotional and reward pathways which also mediates feeding, hence exposing individuals to the possibility of disturbed eating behaviors, known as emotional eating or worse, compulsive eating. Additionally, in 1992, Blundell, J (5) had proven serotonin's central role in modulating feeding behavior lies in how nutritional information is being transcribed onto 5 H-T systems and also, in the distribution of 5 H-T neurons in the brain at locations known to be crucial for feeding. Based on these findings, the researchers showed how manipulation of serotonin could cause changes in feeding behavior.</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 13.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">This proves that our feeding behaviors can hardly be viewed in isolation from our psychiatric and physiological makeup. It is indeed heartening to learn that by targeting the neurochemistry of compulsive eating, which is the root of the problem, we might be in a better position to help food addicts, or at the very least, have more empathy for their predicament.</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 13.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 13.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><span style="letter-spacing: 0.0px;"></span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">Sources:</span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">1. Goepp, Julius. (2010). Curb Compulsive Eating Naturally. Life Ext. Sept-Oct 2010:29-35</span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">2. </span></span><span style="font: normal normal normal 11px/normal Helvetica; letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">Johnson PM, Kenny PJ. </span></span></span><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">Scripps Research Institute (2010, March 29). Compulsive eating shares addictive biochemical mechanism with cocaine, heroin abuse, study shows. </span></span><i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">ScienceDaily</span></span></i><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">. Retrieved September 23, 2010, from </span></span><a href="http://www.sciencedaily.com/"><span style="font: normal normal normal 11px/normal Arial; text-decoration: underline;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">http://www.sciencedaily.com</span></span></span></a><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"> /releases/2010/03/100328170243.</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">3. </span></span></span><span style="font: normal normal normal 11px/normal Arial; letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">New Addiction Link Found. U.S. Dept of Energy Research News. (2002, June 3) </span></span></span><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">Retrieved September 23, 2010 from </span></span><span style="text-decoration: underline;"><a href="http://www.eurekalert.org/features/doe/2002-06/dnl-nfl061302.php"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">http://www.eurekalert.org/features/doe/2002-06/dnl-nfl061302.php</span></span></a></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">4. </span></span></span><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">Kaye, W. (2008) Neurobiology of Anorexia and Bulimia Nervosa. Physiol Behav. </span></span></span><span style="font: normal normal normal 11px/normal Times; letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">94(1): 121–135</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="font: normal normal normal 11px/normal Times; letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;"><br />
</span></span></span></div><div style="font: 11.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="font: normal normal normal 11px/normal Times; letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">5. </span></span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">Blundell, J. (1992) Serotonin and the biology of feeding. The American Journal of Clinical Nutrition. 55 (1 Supp): 156S-157S</span></span></div>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-10908237291331229102011-04-24T17:02:00.000-07:002011-04-24T17:07:40.739-07:00A study on food components which target the regulation of inflammatory disorders induced by obesity [Revised version of original posting on April 10, 2011]<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-style: normal;"></span></span></i></span><br />
<div style="font-family: Arial, Helvetica, sans-serif; font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><i><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-style: normal;"></span></span></i><br />
<i><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-style: normal;"></span></span></i><br />
<i><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-style: normal;"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">In a recent study which was published in “Mediators of Inflammation” (1), scientists reported that obesity is associated with a silent yet constantly ongoing inflammation of the body. Generally, we perceive inflammation to be characterized by some form of physical expression such as swelling, itching, the production of heat, pain, redness, or some manifestation which can be seen or felt. But inflammation in our bodies is, in fact, any reactionary response to offensive triggering factor/s; & such inflammation may not even be detectable by our senses! This latter form of inflammation, which best describes the type which besieges an obese individual, is unapparent to us because it occurs at a cellular level (more on that later).</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Technically defined as having a BMI of 30 or above, obesity is known to induce the silent inflammation described above & consequently, may have serious & adverse effects on our healths. Obesity-induced inflammation which occurs in fat tissue, has been proven to lead to a host of diseases that plague us today including insulin resistance, type 2 diabetes, heart diseases & immune disorders. Fortunately, some food components have been discovered to have combative abilities against such inflammation. Let's look at the process of inflammation in greater detail, & how food components act to control it.</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;">What causes inflammation in fatty tissue?</span></i></b></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Before we delve further, it is important that you understand that these inflammatory responses take place at individual cellular levels within our fatty tissue. To give you a clearer idea - if you think of the spare tire around your belly {BG's comment: oh you know THAT spare tire}, that ream of fatty tissue is made up of hundreds, thousands or even {BG's comment: heaven forbid!} millions of individual fat cells. </span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">The onset of inflammation at the site of an individual fat cell happens as a result of interaction between 2 major players : Macrophages & MCP-1. Macrophages are a type of immune cells within our blood stream & MCP-1 is a substance found to be residing in the individual fat cell. The interaction between these 2 players, & hence inflammation, is described below.</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">First of all, MCP-1 induces macrophage infiltration from our blood stream into the individual fat cells. Post macrophage infiltration into the fat cell, MCP-1 is also responsible for activating these macrophages to release inflammatory mediators (substances that create inflammation). When released, inflammatory mediators will affect insulin signaling & at the same time, act to increase the production of fatty acids (in particular, harmful saturated fatty acids) within the fat cell. Elevated levels of saturated fatty acids will, in turn, influence our genes to express pro-inflammatory factors that encourage even further inflammatory responses. In this manner, macrophages & MCP-1 interact at the sites of individual fat cells to create a vicious cycle of inflammation within our bodies.</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Therefore, it is not surprising to learn that macrophage infiltration is found to be prominent in fat tissue and correlates positively with BMI, fat tissue size as well as total amount of overall body fat in an individual. The presence of MCP-1 is also known to be significantly higher in the obese individual. </span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;">How do food components act to control inflammation?</span></i></b></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Food components act by targeting various master regulators of inflammatory gene expression, thereby inhibiting the release of various inflammatory mediators. </span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Master regulators of inflammatory gene expression include firstly, NF-kB & JNK, both of which are important transcription factors i.e. proteins involved in the flow of genetic information; and secondly, PPARy, which is a protein that acts as a receptor for other molecules to bind on to. Food components control mediators of inflammation either by acting to directly influence NF-kB & JNK (PPARy-independent) or indirectly via PPARy (PPARy-dependent).</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Therefore, in a PPARy-independent situation, food components act on NF-kB & JNK to suppress mediators of inflammation by direct interference of the flow of genetic information, which in turn results in interruption of the genetic signaling pathways necessary for the inflammatory gene expression.</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">On the other hand, in a PPARy-dependent scenario, food components work hand in hand with PPARy to exert an anti inflammatory effect. PPARy acts as the lock in a "Lock and Key system" which certain food components can latch onto. This locking action then sets off a chain of molecular mechanisms in the cell, which interferes with the signaling pathways of inflammatory gene expression resulting in suppressed production of inflammatory mediators.</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Phew! Now that the hard part is over, here is the good news! So which food components regulate inflammation? As explained, food components can work either dependent or independent of PPARy.</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><u><span class="Apple-style-span" style="font-size: small;">PPARy-dependent food components:</span></u></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><table cellpadding="0" cellspacing="0" style="background-color: white; border-collapse: collapse;"><tbody>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 19px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Compound</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 19px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Origin</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 19px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Actions</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 190px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Abietic Acid</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 190px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Pine - in rosin fraction of species such as grand fir, lodgepole pine.</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 190px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Suppress proinflammatory mediators; increase adiponection (hormone which regulates fat metabolism); act with PPARy to mitigate inflammation.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 171px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Auraptene</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 171px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Citrus Fruits - mainly in peel.</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 171px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">regulate flow of information in genes targeted by PPARy; increase adiponectin secretion; decrease proinflammatory mediators; promote glucose uptake.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 266px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Capsaicin</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 266px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Hot Pepper</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 266px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">induce thermogenisis & fat oxidation; decreases secretion of inflammatory mediators, increases expression of adiponectin; suppresses macrophage migration and activation, improves insulin resistance.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Dehydroabietic Acid</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Pine Rosin</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">PPARy agonist - binds to & acts like PPARy.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 38px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Isohumulone</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 38px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Hummulus Lupulus</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 38px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">PPARy agonist.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 76px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Isoprenoid</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 76px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Herbs</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 76px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">anti-tumor proliferation, anti-diabetes, controls cholesterol.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 38px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Resveratrol</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 38px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Red Wine (dont u love this)</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 38px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">PPARy agonist.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">6-Shogaol</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Ginger</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Acts with PPARy to increase production of adiponectin.</span></span></div></div></td></tr>
</tbody></table><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><u><span class="Apple-style-span" style="font-size: small;">PPARy-independent food components:</span></u></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><table cellpadding="0" cellspacing="0" style="background-color: white; border-collapse: collapse;"><tbody>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 19px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Compound</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 19px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Origin</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 19px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Actions</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Anthocyanin</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Red/Purplish Fruit such as grapes, blueberries; apples; beans.</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Anti-oxidant; inhibition of inflammatory mediators.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 114px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Diosgenin</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 114px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Fenugreek; wild yam.</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 114px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Suppress inflammatory mediators induced by interaction between fat cells & macrophages.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">6-Gingerol</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Ginger</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">increase adiponectin, a hormone which regulates fat metabolism.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Luteolin</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Medicinal plants; some vegetables & fruits.</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Anti-oxidant; anti-inflammatory; anti-allergy; inhibit JNK activity in macrophages.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Naringenin</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Citrus fruits</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 95px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Inhibit inflammation caused by interaction between fat cells & macrophages.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Naringenin Chalcone</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Tomato peel</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 57px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">same effect as Naringenin, only more significant.</span></span></div></div></td></tr>
<tr><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 190px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Polyunsaturated Fatty Acids</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 190px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 126px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Fish Oil</span></span></div></div></td><td style="background-color: white; border-bottom-color: rgb(191, 191, 191); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 191, 191); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 191, 191); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 191, 191); border-top-style: solid; border-top-width: 1px; height: 190px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; width: 146px;" valign="top"><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Anti-obesity; anti-inflammatory factors. However, requires cofactors such as folic acid, vitamins, minerals, L-arginine (a protein) for anti-inflammatory actions.</span></span></div></div></td></tr>
</tbody></table><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;">Conclusion:</span></i></b></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">By learning how compounds derived from food sources regulate inflammation in fat cells, we may have seeded various new & natural avenues to managing inflammatory related diseases caused by obesity, such as diabetes & cardiovascular diseases.</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">In the same vein, another recent study published in the Journal of Obesity, "Anti-Inflammatory Nutrition as a Pharmalogical Approach to treat Obesity" (2), the researchers have also concluded that a food based anti-inflammatory approach, which targets & suppresses inflammation in our bodies, could be used in conjunction with conventional drugs to enhance the treatment of obesity.</span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 16px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">In view of the rising socio-economic costs of waging an uphill fight against epidemic obesity & related diseases, these studies bring renewed hopes for a more holistic, cheaper & hopefully, more effective solution for containing the spiraling situation</span></span></div></div><div style="font: normal normal normal 14px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 17px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-style: normal;"></span></span></span></i></span></div></div><i><span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-style: normal;"><div style="display: inline !important; font: normal normal normal 16px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><i><span class="Apple-style-span" style="font-size: small;">Sources: </span></i></span></div></div></span></span></i><span style="letter-spacing: 0px;"></span><div style="font: normal normal normal 16px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><i><span class="Apple-style-span" style="font-size: small;">(1)Shizuka Hirai, Nobuyuki Takahashi, Tsuyoshi Goto, Shan Lin, Taku Uemura, Rina Yu, Teruo Kawada (March, 2010). Functional Food Targeting the Regulation of Obesity-Induced Inflammatory Responses and Pathologies. Mediators of Inflammation. Hidawi Publishing Corporation. Vol 2010; Article 367838.</span></i></span></div></div><div style="font: normal normal normal 16px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="letter-spacing: 0px;"><i><span class="Apple-style-span" style="font-size: small;">(2) Barry Sears, Camillo Ricordi (May, 2010). Anti-Inflammatory Nutrition as a Pharmalogical Approach to Treat Obesity. Journal 0f Obesity. Hidawi Publishing Corporation. Vol 2011; Article 431985.</span></i></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 14px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div></div></span></span></i></div>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0tag:blogger.com,1999:blog-6279359095823691260.post-48055598408091717532011-04-20T21:30:00.000-07:002011-04-24T07:03:43.674-07:00An evaluation of dietary intakes and the appearance of skin aging among middle aged American women<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">The skin aging process is governed by a multitude of factors which include biological aging, influences of the environment, lifestyle choices, low body mass index, and menopause. Not only does aging affect how well our skin functions, it also determines how it looks. </span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">As the title suggests, this study is focused solely on the relationship between our diets & the way our skin looks i.e. our skin's appearance. This study does not concern itself with our skin's ability to function. For the purpose of assessing skin appearance, visual features of skin aging are defined as having a wrinkled appearance, senile dryness (age related dryness), skin atrophy (thinning).</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Another point which distinguishes this study from previous research, is the sources of dietary nutrients being examined. While previous studies utilized nutritional supplementations, this study looked at nutrients purely from food sources.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">The relevance of this study hardly requires elaboration. Obviously, we desire skin that looks moist & wrinkle-free. But more importantly, visible signs of aging such as wrinkles, irregular pigmentation, sagging, atrophy, elastosis (loss of elasticity) and telangiectasia (dilated blood vessels on surface of skin), have been proven in previous studies, to cause negative self esteem & social wellbeing {Bittergourd's comment: duh!}. Another study also linked "looking old for one's age" to an increased risk of mortality in individuals.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><b><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></b></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;"><br />
</span> </i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;">How was this study conducted?</span></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><b><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></b></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">The study sample consisted of 4025 American women aged between 40-74 years. Complete dermatologic evaluations of skin texture & colour, certain manifestations of aging, & all pathologic changes (signs of disease) were performed by dermatologists who underwent uniform training & followed standard protocols. To ensure consistency, random samples of these evaluations were further checked by a senior dermatologist.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">For assessment of nutrient intakes, 24-hour diet recalls were administered to the women by trained dietary interviewers. Nutrient intakes for the foods were based on data obtained from the U.S. Dept of Agriculture. </span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Since cigarette smoking plays such an established and major role in skin aging, it is important to capture and consider data on cigarette smoking. Hence, 1401 women were singled out as a subgroup for stratified analysis on cigarette smoking.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><b><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></b></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;"><br />
</span> </i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;">Here are some highlights on the skin appearance & characteristics of the women being studied:</span></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">There was significant correlation between wrinkles and senile dryness; as well as between senile dryness and skin atrophy. Women who possessed all 3 signs of skin aging were more likely to be white, have <12 years of education, low family income, postmenopausal, & had higher exposure to sunlight. Furthermore, skin atrophy associated strongly with lower BMIs; whereas a wrinkled appearance together with senile dryness appeared to be characteristics linked to women who were less physically active.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><b><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></b></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;"><br />
</span> </i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;">General findings of the study:</span></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><b><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></b></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-size: small;"><br />
</span> </b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-size: small;">Distribution of nutrient intakes by skin-aging appearance.</span></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Women with wrinkled appearance had significantly lower intakes of protein, cholesterol, phosphorus, vitamin A, & vitamin C in comparison with women without wrinkled appearances.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Women with senile dry skin had significantly lower intakes of linoleic acid & vitamin C than women without senile dry skin.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Women with skin atrophy also had significantly lower linoleic acid intake than women without skin atrophy.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-size: small;"><br />
</span> </b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-size: small;">Further analysis of each nutrient as it corresponds to skin appearance:</span></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Overall, the study observed higher consumptions of vitamin C & linoleic acid, and lower consumptions of fats & carbohydrates in women with better skin appearances.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><u><span class="Apple-style-span" style="font-size: small;">Vitamin C</span></u></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">A decreased vitamin C intake correlated with significant wrinkles and senile dryness. On a multivariate log adjusted scale, a 1-unit log increase in vitamin C intake decreased the chance of wrinkled skin by 11%, & decreased the chance of senile dry skin by 7%.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">This is not surprising given that previous studies have shown vitamin C to play an active part in collagen synthesis, cell regeneration as well as wound repair. Vitamin C has also been found to possess strong antioxidant & photoprotective (having protective effect from ultraviolet light) properties on skin, hence its ability to improve wrinkled and dry skin.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><u><span class="Apple-style-span" style="font-size: small;">Linoleic Acid</span></u><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Similarly, increased consumption of linoleic acid was associated with decreased likelihood of the development of senile dry skin as well as atrophy of the skin. A 1-unit increment on the log scale corresponded to a 25% decrease in chance of wrinkles & a 22% decrease in chance of senile dryness & skin atrophy.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Linoleic acid is an essential polyunsaturated fatty acid (PUFA), a nutrient that is required for bodily functions & yet, it cannot be produced on our own. Therefore, it must be acquired through dietary intake. Once in our bodies, it can also be converted to other forms of PUFAs such as eicosapentaenoic acid (EPA) & decosahexaenoic acid (DHA), both of which are found in fish oil. </span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Linoleic acid's beneficial effects on skin appearance, therefore, may lie in its ability to be converted to other PUFAs within the body. Besides, other research have already proven that a decrease in linoleic acid intake leads to the development of dermatitis, thereby evidencing the important role linoleic acid plays on the appearance of our skin.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">{BG's comments: Some sources of linoleic acid include evening primrose oil, grapeseed oil, soybean oil}</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><u><span class="Apple-style-span" style="font-size: small;">Vitamin A</span></u></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">This study also found women with wrinkled appearances to have simultaneously lower intake of vitamin A. Again, this is not startling as previous research have already proven vitamin A to be an anti wrinkle agent & is currently being used as an ingredient in both topical as well as oral applications.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><u><span class="Apple-style-span" style="font-size: small;">Dietary Fats & Carbohydrates</span></u></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Perhaps the most interesting of all, is the new finding that elevated levels of dietary fats & carbohydrates correlated positively with skin aging. A 17g dietary fat increment, & a 50g carbohydrate increment, coincided with increments in multivariate adjusted odds ratios of having skin aging features. Although to date, this is the only study linking dietary fats & carbohydrates to skin aging, it has previously been established that higher Thiamine consumption led to wrinkled appearance. Thiamine is B vitamin that is commonly present in enriched cereal & grains. </span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">{BG's comments:</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">(1) a tablespoon of oil contains approx 16g of fats; 2 slices of bread contains approx 32g of carbohydrates; 1/2 cup dry rice contains approx 74g of carbohydrates.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">(2) enrichment is the process of adding nutrients back to the products after such nutrients have been lost during the process of refinement.}</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span> </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;">Results from analysis of the smoking subgroup:</span></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">A total of 1401 women were interviewed for smoking data. 38% of them were either current smokers or have previously smoked. 62% of them have never smoked.</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">Within smokers, those with wrinkled appearances were found to have consumed significantly lessor protein & niacin, compared with those with less wrinkles. </span></span><span class="Apple-style-span" style="font-size: small;">In addition, higher calcium intakes were observed in smokers with skin atrophy compared with smokers without skin atrophy.</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><b><i><span class="Apple-style-span" style="font-size: small;">A few important points to keep in view when considering context of this study:</span></i></b></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><ol style="list-style-type: decimal;"><li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">The sources of dietary vitamin C & linoleic acid might be important factors in influencing positive associations with skin appearance. At the time of this study, main sources of vitamin C in the U.S. are orange juice, citrus fruits, fruit juices & tomatoes. The main sources of linoleic acid are rapseed, soybean, green leafy vegetables & nuts. </span></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">This study does not show direct causal link between the dietary nutrients & visual features of skin aging. </span></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">The use of facial cosmetics & skin care were not factors for consideration in the study.</span></span></li>
<li style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">The 24-hour diet recall method for tracking nutrient intakes may not be a perfect reflection of an individual's long term diet, although effort was made to use trained interviewers so as to ensure accurate data collection as much as possible.</span></span></li>
</ol><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><i><span class="Apple-style-span" style="font-size: small;">In Conclusion:</span></i></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;">In spite of the study's shortcomings, it is an undeniable fact that dietary intake plays one of the most important roles in skin aging. Besides, the benefits we could reap from eating a skin friendly diet extend far beyond that which are only skin deep. Countless studies have proven that diets which are high in fruits, vegetables, fish & nuts are associated strongly with overall good health, so having good skin appearance is just the icing on the cake!!</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span> </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><i><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">( Source: Maeve C Cosgrove, Oscar H Franco, Stewart P Granger, Peter G Murray, Andrew E Mayes. (2007). Dietary nutrient intakes and skin-aging appearance among middle-aged American women. The American Journal of Clinical Nutrition. 86:1225-31; pp 1225-1231 )</span></span></i></span></div><div><span style="letter-spacing: 0px;"><br />
</span></div>Fionahttp://www.blogger.com/profile/07492701377257367189noreply@blogger.com0