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All You Need To Know About Ca-AKG
Introduction We all know that the mitochondria is the powerhouse of the cell - we had to learn it by rote in school. Alpha ketoglutarate is a necessary metabolite for a number of processes that occur in the body- production of ATP, protein synthesis from amino acids, DNA regulation and expression, the ability of cells to stay as stem cells or to differentiate into specialised types and to help reduce the production of superoxide radicals, just to name a few. Since it is mainly required in the energy production department, the muscle cells which are metabolically very active benefit the most, when you supplement with AKG. But, AKG by itself is very unstable, which is why it is sold as a mineral salt- Ca-AKG or calcium salt of AKG is a great way to ensure that you get enough calcium and AKG to meet your nutritional needs because AKG, like NAD+ levels tend to reduce dramatically as you age. PLus, Ca-AKG is way more bioavailable than when you take just AKG alone. Does Ca-AKG Improve Mitochondrial Health? Yes, since AKG helps kickstart the Krebs cycle, more energy can be produced efficiently, while also helping the mitochondria function better by reducing oxidative stress. The mitochondrial membrane needs to have a particular potential and environment to work in. Also, Ca-AKG can help cells recycle old and damaged cell parts like mitochondria by a process called ‘mitophagy’. This ensures that the mitochondria already present are in good shape to work well. Best Time To Take Ca-AKG For An Energy Boost Ca-AKG can be taken in the morning after breakfast, so you get a boost in energy, but it can also be taken just before a workout, to give your muscles a chance to work better and to help them recover faster after a punishing workout. The only thing to remember is that you will need to take it at the same time everyday for the best results. How Does Ca-AKG Support Cellular Health? Ca-AKG helps mitochondria work better, and ensures that amino acids get broken down in the right way. Inflammatory pathways are normally regulated by cytokines like NF-kappa B and interleukins. Ca-AKG actively tries to reduce inflammation by influencing their synthesis itself. Muscle cells have better respiratory response and hence they can move better. Ca-AKG For Improving Metabolic Health Recent studies have shown that Ca-AKG can help in regulating blood glucose levels. It definitely does have some kind of therapeutic potential. Conclusion Ca-AKG has been used in medical settings to help people who deal with hyperparathyroidism, which can cause dangerously high levels of phosphate ions to accumulate in the blood. It is also very helpful for people who want to build muscle, as it can help increase calcium concentrations that decrease due to whey supplementation. It has also been used to treat kidney disease. Combine this with its anti-inflammatory and antioxidative properties and you have a powerful supplement that has potential anti-aging effects on your cells. Its effects have been well studied in animal models anyway and when humans supplement with at least 1000 mg per day for 7 months, there was a significant lifespan increase that was noted- almost years more for women and 8 years longer for men. FAQs 1. What is Ca-AKG, and how does it work in the body?The Calcium salt of Alpha ketoglutarate is helpful for regulating and even reducing chronic inflammation. Ca-AKG does this by reducing the amounts of inflammatory cytokines produced by cells- notable IL10. It also provides a framework for energy to be produced by the mitochondria, as it is a raw material needed to make ATP. It also helps in regulating DNA expression and has potent antioxidative properties. 2. Can Ca-AKG be taken with other supplements like NMN or resveratrol?Yes, when taken together, all these supplements work pretty synergistically- they help the body make more energy, help in promoting repair mechanisms and are especially useful in ensuring that muscles work well and have all the resources needed for their function, as they are super metabolically active cell types. 3. Who should avoid taking Ca-AKG—are there any contraindications?If you are on medications that reduce blood pressure or are on calcium channel blockers, then you should definitely talk to your doctor before taking this medication. The additional calcium can mess with the kidneys, heart and brain in a lot of ways, but these are considered very rare. 4. When is the best time to take Ca-AKG—morning, pre-workout, or night?Ca-AKG is great for promoting muscle function and gets you off to a flying start because of how it can help your cells make energy. So, you should take it 30 minutes before a workout or after breakfast- whatever works for you. 5. What is the recommended dosage of Ca-AKG for different health goals?You can take 500 mg per day - it is safe for use as it is a versatile supplement which will help you achieve all of your health goals- more energy, better muscle recovery, better cellular health and less inflammation.
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The Side Effects Of Relying On Fat Burners To Amp Metabolism
Introduction The concept of ‘being fat’, ‘being obese’, relying on calorie counters and checking BMI stats have long been a popular means to a rather hard-to-achieve goal- weight loss. Losing weight can seem an uphill battle for most individuals as planning meals, working out and going to the gym can seem like too much of a commitment to deal with. If there were a magical pill designed to make people skinny or achieve their body goals, then ‘fat burners’ are the closest approximation to this concept. Weight loss as a concept was first noticed and marketed in the 1920s. A century later, mankind is still on the quest to lose weight quickly, safely and effectively. Fat burners have been marketed in different ways- that they are good supplements for the body, that they help increase basal metabolic rate, that they will help you get skinny within a few days and what not. They are said to have active ingredients that will work on the metabolism in various wondrous ways. But, are they really that good for you? Are they safe for you in the long term? It is high time you ask such loaded questions- as losing weight and NOT feeling healthy is no way to go about your daily life. How Do Fat Burners Affect Metabolism?Most fat burners available these days contain ingredients like caffeine, apple cider vinegar, capsaicin, L-carnitine, chromium picolinate, green tea extract, yohimbine, synephrine (like ephedrine, but from bitter orange), though older ones from a few decades ago could contain amphetamines of different kinds. These were super addictive and bad for health - so they were banned by the FDA. These ‘fat burners’ don’t literally burn away fat, but work on regulating metabolic pathways in a few different ways- They make you feel less hungry and result in a poorer appetite by suppressing hunger pangs. They work by cranking the core temperature up by a few degrees- so that more energy will be used for thermoregulation. This increase in temperature is called thermogenesis. They can help you work out better- by helping muscles recover well, achieve peak rate faster and for longer, and help you exercise for longer by helping reduce general fatigue. They can actively promote oxidation pathways in the body- which is how lipid or fat molecules are broken down. Some compounds like chitosan can help reduce absorption of lipids in the gut by binding to them. This means fats will just eventually make their way to the large intestine and get excreted out. Yohimbine has shown active lipolytic properties - where it rapidly breaks down fats into fatty acids. Apple cider vinegar has been shown to help with insulin insensitivity, hence aiding diabetics achieve their weight loss goals, while also helping keep their blood glucose levels in check. Are Fat Burners Bad For Blood Pressure? Since most of these ‘fat burners’ are stimulants, excessive use can increase the concentrations of cortisol and adrenaline- both of which can influence heart rate and blood pressure adversely. Common issues faced by people include palpitations, rapid heartbeat, chest pain and hypertension. Fat Burner Side Effects vs. Weight Loss Benefits- Though they are pretty effective pills and will definitely help in your weight loss journey, there are a few long term issues you could face, some of which have been explained below- Some individuals may face gut related issues like bloating, cramping, constipation or diarrhea. Stimulants can cause you to lose sleep literally- which means you will be more stressed than usual. This can cause chronic inflammation, which is never a condition that you should deal with. Some people may notice a huge shift in their mood- like getting irritable, dealing with panic or anxiety attacks or even lots of restlessness. Fat burners can dehydrate you too, if you don’t drink enough water everyday. You may have issues like excessive thirst, headaches, fatigue, etc. Some of them are very bad for the liver and kidneys (like ephedra)- and can cause fluid accumulation, jaundice, abdominal pain etc. Women may face a major brunt of hormonal issues - they may not get their periods on time or may bleed too much, will have acne or more hair loss than usual. You should NOT take fat burners ideally, if you are on other concomitant medications- as drug interactions have not been characterised well, and you could deal with adverse reactions. The key to how you can ensure fat burners continue to remain helpful - is to cycle them. This means you should take them for about 1-2 months and then stay off of them for half that time - like 2-4 weeks. This will force your body to keep its metabolism up, while also reducing your chances of becoming too dependent on fat burners alone, for weight loss. Conclusion Fat burners can help people immensely, by providing them a way to keep the extra weight off, without too much effort. But, many people do not react well to the active ingredients which are normally derived from plants. They have not been studied in great detail- so there is no way to tell you how you will react to them if you take too much or too little. Generally speaking, losing weight and weight management are long term goals, and you should try to first ensure that you eat and exercise in the right way. Fat burners will then be an additional assistive device for you. But, if you depend entirely on these pills to shed those extra kilos, then it may not work and you could set yourself up for some major disappointment in life! FAQs 1. Can fat burners cause heart problems?Yes, compounds like caffeine can increase heart rate in the long run. 2. Can fat burners cause high blood pressure?Yes, they contain stimulants like caffeine, yohimbine, and bitter orange extract- which are known to affect the cardiovascular system. 3. Can fat burners cause digestive issues like bloating or diarrhea?Yes, many users have reported issues like bloating, cramps, diarrhoea, constipation etc. as they may have high levels of fibre or other active ingredients which cannot be processed by the gut. 4. Can fat burners affect metabolism in the long run?Yes, your body may get used to the fat burner and metabolism may slow down. This is why it is recommended that you use it for a month and then stay off them for a couple weeks, before starting again. 5. Are there any natural alternatives to fat burners with fewer side effects?Yes, you can drink plenty of water, have fruits and vegetables for their fibre content and get plenty of exercise so that your metabolism remains high. Green tea is a good choice to drink after every meal, but you should not use any sweetener.
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8 Longevity Supplements You Need To Know Of, Stat!
Introduction We all know that aging is an inevitable process and while we hope to mature and shoulder more responsibilities, we often think that there is nothing we can do to age better or slow its rate. That is where most of us go wrong- we give up in the face of inevitability. There are a lot of people who say that age is just a number but it is high time you believe it. You may have heard stories of an old man running a marathon with ease, or an old woman giving birth to children, when she is in her late 50s. That begins by paying close attention to the food we eat, understanding the importance of being physically active and knowing when to pause and rest. The good news is - healthy aging does NOT need to be a myth and here are 8 reasons you need to know of- in the form of supplements, that are designed to help you achieve most of your health goals, if you put in the effort that is really needed at each stage of life. Top 8 Longevity Supplements For Healthy Aging and Peak Performance Supplements have long been doubted for their ability to actually be of any help. We do agree that supplements will not help you out exclusively, but if you do almost everything right in a day, then supplements will definitely give you a healthy push to achieve more. Let’s look at 8 different supplements that are actually great for your body- simply because they are the same compounds that are innately synthesised within, most of the time. Other supplements help your body synthesise those necessary compounds, as they function as important precursors. NMN - Nicotinamide Mononucleotide is a precursor molecule for NAD+ that is normally synthesised in your body by all cells for proper functioning. You may wonder why supplementing with NAD+ is not recommended. The reason is simple- due to its large molecular size, it does not enter cells, which is why supplementing with the precursors makes more sense. These compounds are way smaller in size and once they enter cells, they can be rearranged to form NAD+, which can then be used to run a variety of cellular processes- the most important ones being DNA synthesis and repair, while serving as an energy source in general. NAD+ levels tend to stagnate as we get older, but they get used up in increasing amounts, as maintenance gets costlier. This is why it is a good idea to supplement with NMN- as you are giving your body a fighting chance and the resources to take care of itself. A dosage of 500 mg-1000 mg is safe enough to be consumed on a daily basis, but beginning with the lower dose is always a good idea. Resveratrol - Resveratrol is a plant based polyphenol that is mostly found in certain fruits and nuts- especially their skin in some cases. Many studies have shown that resveratrol has 2 configurations- cis- and trans- forms respectively and that it has potent anti-inflammatory and antioxidative properties. Trans- resveratrol is more easily absorbed by the gut as it is way more bioavailable, when compared to the cis-form. This compound is pretty famous because it is commonly found in wine- which is where the saying ‘a glass of wine everyday is good for your heart’ comes from. Resveratrol is great for circulation in general. Igt plays an important role in conferring immunity in plants, which is why it is a great immunity booster for you too. Trimethylglycine- Betaine TMG or TriMethylGlycine is a triple-methylated version of glycine- the smallest amino acid that can be derived from your diet and is synthesised in the body too. Betaine TMG can give away all of its methyl groups, which are used extensively in hundreds of reactions and pathways in the body. One of its main functions revolves around regulating levels of another amino acid in the body- called homocysteine. An increase in homocysteine can mean trouble in the body. But, with the addition of a methyl group, homocysteine gets converted into methionine- an amino acid which is pretty harmless. Glycine also functions as an inhibitory neurotransmitter in the brain, helping you relax, which is why TMG is a great addition to our routine if you would like to destress. Apigenin - Apigenin is also a plant based flavonoid that can be found in herbs like parsley, thyme, oregano, in flowers like chamomile and in greens like spinach, onions, tomatoes and in some fruits like cherries, oranges and grapes. Apigenin is good at ensuring that NAD+ reserves are retained because it can stop the expression and subsequent activity of CD38- a protein that is found on the surface of many cells. CD38 normally brakes NAD+ to handle other cellular signalling requirements, but with apigenin in place, this does not happen. More NAD+ means more energy for you, which translates to better everyday performance. Ca-AKG - Calcium salt of Alpha Ketoglutarate (AKG) is a molecule that is necessary for the mitochondria to produce energy in the form of ATP molecules, efficiently. But, AKG by itself is very unstable, which is why coupling it with calcium extends its shelf life and improves its bioavailability. Ca-AKG behaves like a hormetin- which means it triggers cellular stress related pathways, that can then promote healing - if it is given in low doses. High doses can be harmful, which is why Ca-AKG is safe for regular consumption at 500 mg per day, for 3 years continuously. It may be safe even afterwards too, but no long term studies have been done yet. Creatine - Creatine is a natural compound that is made from a combination of 3 amino acids - methionine, glycine and arginine respectively. Over 50% of your creatine needs are fulfilled in house- by the liver, pancreas and kidneys and most of it goes to the muscles only (like 95%). Think of creatine as essential fuel for your muscles to move and flex well, which is why it is made in larger amounts whenever you work out. The rest is shunted off to other places like the heart and the brain. Creatine monohydrate is a common supplement that is safe enough to be used on a regular basis, though the dosage may vary- depending on your needs. Quercetin - Quercetin is a plant flavonoid- which is a group of compounds that give produce their vibrant colours. They are well known for their antioxidative properties - which means they are adept at getting rid of free radicals and keeping cells safe from oxidative damage. The good news is most of us get enough quercetin if we eat multiple servings of fresh fruits and vegetables everyday. Some of its benefits include improving immunity, providing cells with more energy and to help combat chronic inflammation. Quercetin also helps blood vessels relax, hence helping people deal with hypertension. It is also good for improving insulin sensitivity and diabetic individuals. Quercetin is better absorbed by the body if taken with resveratrol, Vitamin C or bromelain. CoQ-10 - Coenzyme Q10 is a compound that is produced in your body naturally. But, levels begin to drop a lot when you reach your 30s- just like NAD+, AKG or other compounds. Like NAD+, low levels of CoQ-10 mean your body will not be able to combat chronic disease well. CoQ-10 is oxidised to ubiquinone and reduced to ubiquinol regularly for cellular processes to occur- and this back and forth is important as it helps cells produce energy in the form of ATP (Adenosine Triphosphate). It also has potent antioxidative activity, with CoQ-10 being present in high amounts in the heart, pancreas, liver and kidney. Studies have shown that supplementing with CoQ-10 is good for people who are older and that it especially benefits folks who have heart failure. CoQ-10 is also good for improving fertility- in improving sperm and egg quality in both men and women. So, here you go- 8 absolutely important supplements you need to know of - as they will help your body work more efficiently, the older you get. These compounds help you achieve peak performance by improving symptoms of brain fog, chronic fatigue, improving immunity and by giving your body resources so that you have enough energy to get through a day, with plenty left when you need to rest too. But, we caution against becoming over-dependent on them. You should instead use them along with a well planned diet- to derive the maximum benefits that both have to offer.
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Why is Glycine Good For You?
Introduction Glycine is the smallest amino acid there is, which means it can be used to synthesise protein, break down fats, DNA and RNA synthesis and even to produce a few enzymes. It is also an important inhibitory neurotransmitter synthesised by the brain to help you sleep or cease activity. Amino acids are of two types- essential and non-essential- meaning we can get the former from our diet alone, while the latter can be made in our body itself. This tiny molecule also has great anti-inflammatory properties - which means it can get rid of chronic inflammation in the body, if taken in the right amounts. The receptors for glycine are found in diverse organs- like the brain, heart, muscles, liver, skin and may also help with Type 2 diabetes. Let us learn more about the benefits of glycine, when taken daily. How Does Glycine Help With Anxiety? Glycine is great for the brain in general, so let’s not focus on anxiety alone. Studies have shown that glycine can help improve cognitive function in older folk, help improve sleep quality as it would help your muscles relax- naturally telling your brain to shut down and get some much needed rest. People with anxiety and depression have lower levels of glycine than usual, which may contribute to their symptoms. So, supplementing with glycine everyday is thought to be helpful. Glycine Benefits For Gut Health Glycine has pronounced effects on the gut- from the stomach lining, the intestinal cells that help with nutrient absorption, to the colon- by helping systematically reduce stomach acidity, acting on inflammation in the gut which can cause conditions like IBS or even help regulate blood glucose levels. It does this mainly in the form of glutathione- which is a major player in getting rid of free radicals that cause oxidative damage. We all know gastric ulcers or IBS are associated with high levels of inflammation due to chronic stress. Glutathione can also protect the stomach lining and prevent ulcers from forming. Is Glycine Good For Heart Health? Glycine somehow helps your blood vessels and the heart utilise a gas called Nitric oxide better- which means the muscles in the blood vessels will relax and your blood pressure will lower too, placing less stress on your heart in the long term. People with higher glycine levels also had a better lipid profile when compared to others who did not supplement regularly, or eat enough protein. So, it can help prevent atherosclerosis, if you focus on a good diet and get enough exercise everyday. Glycine Benefits For Skin Glycine is the main amino acid found in collagen- which is a structural protein found in skin, blood, bones, cartilage, muscles etc. Most of us skincare buffs rush to get products or treatments that promise us everlasting youth, great looking, bouncy skin. The elastic property of skin can be attributed to collagen. But, collagen doesn’t stay on forever and keeps breaking down. So, when you replenish glycine reserves, you are ensuring that collagen is also produced- which just means better skin all around! Does Glycine Help With Muscle Growth? Muscle function is dependent on a number of factors - one of which is the growth and maintenance, along with recovery that has to happen after any intense activity. Since glycine can be used to make protein, it can help your body form muscles better too. Glycine can be used by muscles to make creatine - which is like high energy fuel for your muscles. It also has anti-inflammatory and anti-oxidative properties, which means your muscles can recover better from stress. Glycine can also ask your pituitary gland to make more of human growth hormone (HGH)- which naturally means more muscle mass. Conclusion Glycine is a molecule that wears many hats and performs all those activities with great élan! It can help your cardiovascular system work better, your brain slow down and kick start sleep inducing activity in the body, while also helping your liver heal better, regulate blood glucose levels and help your muscles recover after a particularly punishing workout. You get about 2-3 mg of glycine everyday from a normal diet, but if you do decide to supplement, do so with doctor’s orders and you will NOT be disappointed with the results you see! FAQs- 1. How does glycine improve sleep quality? Since it is an inhibitory neurotransmitter - which means it helps prepare the body to slow down and begin to rest. It primarily does this by lowering the core body temperature and helping muscles relax- 2 processes that occur when you are asleep, and when you get a headstart, you sleep better. You also spend more time in the deep sleep stage, which is why you will wake up feeling well rested. 2. Can glycine help with muscle growth and recovery? Yes, glycine is good for the muscles as it can come in the form of protein. It can also form creatine and help provide an explosive start for your exercise routine, while also helping you retain energy and form through the routine. Finally, it also aids in muscle recovery. 3. How does glycine benefit skin, hair, and nails? Glycine is the most commonly found amino acid in collagen- which is present in almost all kinds of tissue in the body- from blood to bone to skin and muscle. Collagen gets broken down regularly, for proper tissue upkeep and if you replenish with enough glycine, then you won’t have to deal with loss of structural integrity and elasticity in any of these tissues. 4. Can glycine help reduce inflammation in the body? Yes, it primarily does this by reducing the amounts of free fatty acids from being released. It also interacts with pro-inflammatory cell types like macrophages and neutrophils and reduces active inflammation. It also helps reduce TNF-α- which is an important cytokine that upregulates inflammation in the body. 5. What are the best dietary sources and supplements for glycine? Foods rich in protein contain glycine too. This means you can eat dairy, meat, beans, greens, lentils and sprouts to get your daily glycine requirements sorted.
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Can Supplements Really Help You Age Better?
Introduction David Sinclair is a very well known scientist who has been studying all about aging and its intricate mechanisms on the body. He recommends that taking supplements will greatly help you in the fight against aging. But is it really necessary to think of aging as a disease? Every cell has its own time limit etched within the DNA and forcing cells to live forever doesn’t really sound very realistic. However, if we think of aging as a phenomenon which can be controlled if we make the right choices everyday, then what is stopping you from enjoying what you do even after you retire? Let us try to understand why aging is an important part of life and that aging in the right way matters more than just racking up the years. Which Vitamins And Minerals Boost Longevity? Vitamins and minerals are easy to come by in your diet, if you tend to include a lot of variety with respect to fruits, vegetables and protein sources. Whole grains are good carbohydrate sources and they provide you with some vitamins and minerals too. You need all of them for your body to function well, but if longevity is your major health goal, then vitamins and minerals that help reduce oxidative damage and help regulate antiinflammatory pathways are the ones you should go for. Examples include the B group of vitamins, C, E, D, Magnesium, Calcium, iron, iodine, and zinc respectively. How Supplements Can Boost Energy And Slow Aging Aging is a collection of processes that involve damage to DNA, the shortening of the arms of the chromosomes (telomeres), the accumulation of mutations in DNA that cause it to be transcribed in the wrong way and other cellular pathways not working quite like they are supposed to. But, aging is inevitable and the only thing you can do is to try to age better- by ensuring that your cells stay healthy for longer. Making sustainable changes to your daily routine is one sure fire way to go about doing that, but when you do decide to add supplements, do so smartly. Adding those which help you improve energy levels, reduce oxidation and also aid your immune system in regulating inflammation will hence be useful. One sure fire way that works all the time is to go for supplements that mimic calorie restriction like resveratrol and also fasting in real life, few times in a month. Other supplements like epigallocatechin gallate (EGCG), curcumin from turmeric, collagen, CoQ10 which has antioxidant properties, NAD+ precursors and resveratrol have all been studied for their ability to promote healthy aging in cells. Does Taking NAD+ Supplements Help With Aging? NAD+ levels tend to decrease sharply once you are in your 30s. NAD+ is an important molecule that cells need to function well. But, NAD+ cannot be taken as a supplement all by itself because it is a huge molecule that cannot enter cells easily. Taking precursor molecules as supplements makes much more sense as cells like to make NAD+ from scratch- which is why NMN and NR are great options. Conclusion The supplement industry is a huge one with billions being invested into it. While most supplements can be helpful if taken in the right doses at the right times, there is no way they can prevent aging itself from occurring. So, instead of looking for magical solutions which won’t ever work, it is time you start paying attention to your daily routine and the food you eat. Supplements can be an assistive device but should never be used as a crutch for you to get through life. When you do want to include supplements to your routine, make sure you do your research- so you understand how they align with your specific health goals and then talk to your doctor about them. FAQs 1. Do anti-aging supplements actually work?Supplements in general cannot help you stop aging but if you take them, eat proper meals, get enough exercise and focus on getting a night’s sleep, then you are setting yourself up for better health and living for long. 2. Can collagen supplements really reduce wrinkles and improve skin elasticity?Yes, studies have shown that hydration of skin gets better, along with other parameters like elasticity, wrinkling and better texture. Collagen is also good for the muscles and joints. 3. How do NMN and resveratrol help with longevity?Both supplements help in increasing NAD+ levels in the body, which means more sirtuins get activated. SIRT1 is an important protein that helps cells in the body regulate aging, cell death and autophagy related pathways. They can work together and are generally well tolerated by most of the population. 4. Can taking antioxidants reverse signs of aging?Antioxidants in general help reduce DNA damage caused by the production of superoxide molecules- which are normal but toxic byproducts of metabolism. With respect to skin cells, there is an improvement in skin texture, hydration and elasticity and also protect them from damage caused due to sunlight and pollutants. Some common examples include carotenoids or those molecules that are responsible for giving vegetables and fruits their vivid colours, polyphenols and Vitamin C respectively. 5. Are there any risks or side effects of taking anti-aging supplements?You should always talk to your doctor about taking them in the right doses as high amounts can cause issues or interact unnecessarily with drugs you take on a regular basis.
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Guava Seeds Benefits
Introduction Guavas have generally been considered great snackage in India- especially when sold by street hawkers. The fruits are sliced in an appealing manner, and then seasoned with a heady chilli powder and salt mix- that just brings out the sweeter and nuttier profiles of the fruit to life. They are also consumed in the form of jams, jellies, candies, for flavourful and savoury cocktails and mocktails and as fruit butters. Though the fruits themselves have long been known to be great sources of dietary fiber, vitamins and minerals- the seeds themselves cannot be ignored as something that provides the gritty texture profile to the fruit. The seeds are chock full of nutrients too, and eating some everyday is very good for you. Since they spoil rather quickly as table fruit, they are more readily processed into other edible forms as mentioned above. With the processing comes the wastage- about a metric ton of guavas will give you less than 100 kg of waste by-products- most of which are the seeds and the peel. Using the seeds again means there is less wastage of resources. Are Guava Seeds Good For Health? Yes, totally! Guava seeds are storehouses of proteins, lipids, polysaccharides, minerals, vitamins, carotenoids, phenolic compounds and fiber, along with anti-nutrients - which are present in minute amounts. When eaten in moderation, they are a fantastic nutritive source of goodness for the body. But, many people may face issues like bloating or indigestion due to the high amounts of fiber- which can lead to diarrhoea. It is also pretty high in potassium- which means people with kidney disease should be especially careful when eating them. Some of the most prominent health benefits include the following- They are super rich in Vitamin C- one guava will give you as much Vitamin C as two oranges. This vitamin is well known as an antioxidant and helps the immune system function better. Vitamin C is obviously great for the skin as well. They are high in fibre, low in calories and are pretty nutritious- which means they will be a great addition to your daily diet. It can also help you with your weight loss goals. The soluble dietary fiber found in the seeds and the fruit can help relieve your constipation or any other gut related issues, while also helping you regulate blood glucose levels by keeping you feeling fuller for longer. For women who deal with severe cramps every month, guava seeds are said to help lessen the degree of pain - as it is gut friendly in general. Since guava seeds are rich in potassium, cardiovascular health can be improved. Blood glucose levels go down, HDL cholesterol levels increase and LDL cholesterol levels decrease- all of which are signs of a properly working heart and circulatory system. Nutritional Value Of Guava Seeds- Guava seeds are a very good source of protein as they contain almost all amino acids, except for lysine. With respect to minerals- they are rich in magnesium, phosphorus, sodium, potassium, calcium, zinc, copper, manganese and iron respectively. These seeds also contain lots of essential fatty acids like palmitic acid, linoleic acid and oleic acid., They are rich in quercetin and resveratrol- both of which are prized for their anti-aging properties. They help protect cellular function and reduce biological age by increasing the concentration of sirtuins- which are guardian proteins that take care of longevity related processes in the body. Since, Vitamin C is present in high amounts too, the anti-inflammatory properties cannot be understated. Eating them without processing them in any way is the best way for you to get all the goodness- without any filter or loss. Do Guava Seeds Have Antioxidants? Definitely! Let us go into more detail about the antioxidant properties in this section. Guava seeds are good reserves of flavonoids, carotenoids, polyphenols, vanillin and vanillic acid. They also help in reducing the production of oxidized intermediaries and the production of free radicals. The last two compounds have excellent neuroprotective, anti-cancer and anti-aging properties- all of which help cells age better and slower. Conclusion Guava seeds are powerhouses of nutrients - as they are rich in Vitamin C, a variety of polyphenols and essential fatty acids, many vitamins and minerals and so much more. They have a host of health improving benefits- better heart health, kidney and gut health, along with a systemic effect in helping all cells function better. This is done with the help of anti-senolytic or anti-apoptotic effects that are conferred by specific bioactives like catechin, gallic acid, quercetin, resveratrol, chlorogenic acid, avicularin, apigenin, myricetin, hyperin etc. Most of these are potent antioxidants too, in their own right and are actually more active than the Vitamin C itself, that is abundantly found in the fruit and seeds. So, what are you waiting for? It is time you include guava seeds in some form daily- as they are plain great for you! FAQs 1. Are guava seeds safe to eat?Yes, they are super safe for regular consumption- in fact, daily is good too. They are not harmful unless you are allergic to the fruit. 2. Do guava seeds help with digestion?Definitely! Guava seeds have high amounts of fibre in them, which means you will feel fuller for longer. You will also not get constipated as they can help bulk your stool. The fats, vitamins and minerals found in the fruit are good for your body as a whole. 3. Are guava seeds good for skin health?The seeds have oil in them which can help moisturise your skin, if applied externally or used as an exfoliating pack. The fruit and seeds themselves are rich in antioxidants, so your skin cells stay protected. Some compounds are also anti-microbial in nature, which means you may not have as much acne either. 4. Do guava seeds help regulate blood sugar levels?Yes, firstly because the fruit itself is low in sugar content, second- due to its high fibre - both of which means there won’t be any glucose spikes in the blood. You won’t feel hungry very soon either, so it is a good option to snack on. 5. How can guava seeds be consumed for maximum benefits?Each fruit has hundreds of seeds in it, depending on the size and it is pretty impossible for you to remove them all. Instead, you can just chop them up and eat them or you make them into juices and smoothies. Guava seeds alone are available these days, so you can toast them and use them as a topping of sorts for salads or into fruit yoghurt.
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Why You Need To Care About Sleep Deprivation
IntroductionSleep is a biological imperative for a lot of organisms. Though much about sleep is shrouded in mystery, one thing is clear- it is very restorative and good for the body and the mind. A good night’s sleep can do wonders for tiredness, your lousy mood and help your body recover from a long day at work or school. Sleep is a finely regulated phenomenon- with the production of certain hormones and neurotransmitters that are made at specific times in the day. Melatonin is a very well known molecule that is produced by the pineal gland located deep in your forehead. It uses information from the eyes to check how much light is present and then synthesises melatonin accordingly. More is made at night in the absence of light, when compared to the day. This crucial hormone helps the brain synchronize its internal clock. Glycine is an amino acid that tells the brain to relax, along with GABA. When these molecules are not produced in the right amounts at the right time, you incur a sleep debt. Sleeping poorly can affect you systemically, so let’s look at 4 concerns in detail. How Does Sleep Deprivation Affect The Brain?Pulling all nighters regularly can get you closer to that promotion sooner but it is bad for your brain in the long run. The brain is always active, even when you are asleep- some areas in fact begin to work only when you are in deep sleep. Sleep is necessary for you to form new memories and to help you sharpen your problem solving skills. If you don’t sleep enough, you won’t be able to focus on work and you may not be able to exercise your decision making skills that accurately either. You will also feel annoyed and take that frustration out on others-which means your social skills are also impaired. Can Sleep Deprivation Lead To Poor Immunity?Yes, high levels of stress hormones can lead to greater chronic inflammation in the body. The immune system has to work overtime to take care of you in this case. This situation gets markedly worse when you don’t sleep enough. Can Sleep Deprivation Cause High Blood Pressure?Dealing with sleepless nights can leave you feeling more stressed than usual. This means you will have way more cortisol than is necessary, which can increase blood pressure. If you are always stressed, then you will probably have to deal with hypertension in the future. How Does Sleep Deprivation Affect Metabolism?Not sleeping at night can mean you will feel hungry at odd hours- more snackage than needed. Your blood glucose levels are not well regulated in such a scenario and this can lead to chronic inflammation. This is also how diabetes may begin. Changes in metabolism can cause the fat cells in your body to behave differently. You may have to deal with a dreaded ‘paunch’ too because your brain processes hunger cues more urgently. More of the ‘hunger’ hormone leptin is made and you don’t feel full as well, even if you have eaten properly. ConclusionThe lack of sleep and its impact on work performance has been well documented in many industries. For some. Loss of sleep is a genuine medical condition, in which case getting it treated immediately must be a priority. Some of you may have issues like sleep apnea, insomnia, eating disorders or may need to work at odd hours. All of this can contribute to massive changes in your daily routine. FAQs1. What are the immediate effects of not getting enough sleep?Your mood may be in the toilet, you can feel super tired and you may not be able to focus on work. Concentration may not be that great, so if you need to keep looking at minute details often, you may miss some. You will be a lot slower when you have to come up with solutions and you may not be able to exercise your decision making skills well. 2. How does sleep deprivation affect brain function and memory?You could forget more than before and you may not be able to process information like normal. Plus, being stressed about not getting enough sleep can ruin your mood for the day and make you feel pretty antisocial too. 3. Can lack of sleep cause weight gain or affect metabolism?Sleep deprivation can mess your hormones up big time, causing you to binge eat or snack at odd hours. Both of these factors need to be well within control and range for you to be able to have a decent metabolism and manage weight. 4. Can lack of sleep contribute to serious conditions like stroke or dementia?Dementia means to forget stuff and not sleeping enough can cause memories to not form properly, or even if they are present, you may not be able to retrieve them at the right time. Stroke risk is also higher in people who don’t sleep enough or sleep too much. So, sleeping just right needs to be on your agenda every night. 5. What are the best ways to recover from sleep debt and improve sleep quality?You should try to be super consistent about bedtime and wake up at the same time too every morning. You should try not to nap, use dim lights in the evening and eat well before sleeping, so you don’t stay up due to a full tummy. For melatonin to be produced, you need to get enough sunlight into your eyes, and try not to use your laptop or phone more than needed.
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Plant-Based Senolytic Flavonoids Are Linked to Slower Aging: New Study
Unveiling the Secrets of a Youthful Diet: The Role of Flavonoids in Retarding Aging The quest for the fountain of perpetual youth has captivated humanity for centuries. While the elixir of eternal life remains elusive, recent research provides an intriguing glimpse into the potential of certain dietary choices to decelerate the aging process. In this article, we delve into the captivating realm of flavonoids and their function in fostering youthful biological ages, as unveiled by a groundbreaking study published in the Journal of Translational Medicine. Nature's Anti-Aging Elixirs Flavonoids are compounds found in plants, and they are notably abundant in the fruits and vegetables that form the bedrock of the Mediterranean diet. These natural substances possess remarkable antioxidative and anti-inflammatory attributes, rendering them formidable allies in the struggle against the ravages of time. What's even more intriguing is that some flavonoids, such as fisetin and quercetin, exhibit senolytic properties. Senescent cells, which cease to proliferate and emit inflammatory molecules, are a hallmark of aging. Fisetin and quercetin selectively target and obliterate these non-proliferative senescent cells, potentially retarding the aging process at the cellular level. The Key to Timeless Aging? For years, researchers have postulated about the potential of flavonoids to counteract the effects of aging. However, concrete evidence linking flavonoid consumption to a decelerated aging process has been conspicuously absent—until now. Chen and his colleagues from the Zhejiang Provincial Key Laboratory of Geriatrics in China embarked on a comprehensive study to explore this very question. The Study: Flavonoids and Biological Age Chen and his team initiated an exhaustive examination of 3,193 adult participants, categorizing them into three groups based on their dietary flavonoid intake. To gauge biological age, the researchers employed a blood chemistry-based method. Biological age pertains to how advanced one's body appears based on various markers, diverging from chronological age, which merely signifies the number of years one has traversed in life. The findings of the study are nothing short of astonishing. Among adults who ingested the most substantial levels of flavonoids and refrained from smoking or indulging excessively in alcohol, their biological ages were, on average, 1.10 years younger than their chronological age for the entire body, 1.68 years younger for the heart, and a staggering 4.69 years younger for the liver. These outcomes provide compelling proof that a diet rich in flavonoids can indeed retard the aging process, as exemplified by markedly lower biological ages in comparison to chronological ages. Aging with Grace: The Ideal Candidates While the overarching findings are encouraging, the study also endeavored to pinpoint the specific factors and practices that may contribute to the advantages of a flavonoid-abundant diet against aging. • Age Plays a Vital Role: The advantages of a high-flavonoid diet were most pronounced in individuals aged 60 and beyond. • Smoking and Alcohol Consumption: Individuals who refrained from smoking and imbibed alcohol in moderation experienced more pronounced reductions in biological age. • Physical Activity Matters: Participants who engaged in regular physical activity also reaped more substantial benefits from flavonoid consumption. In essence, older individuals who abstain from smoking, consume alcohol in moderation, and adhere to an active lifestyle appear to derive the most substantial anti-aging advantages from a diet rich in flavonoids. Glimpsing the Future: Advancing our Understanding of Flavonoids While this study offers compelling insights into the potential anti-aging effects of flavonoids, it is imperative to acknowledge its constraints. The evaluation of biological age was solely predicated on blood markers, which may not encompass the entire intricacy of the aging process. Other advanced methodologies, such as telomere length and DNA methylation, might furnish a more holistic comprehension of biological age. Another notable limitation is the study's omission of the potential impact of medication utilization on the blood markers employed to assess aging. Given that a higher proportion of individuals aged 60 and over utilize medications, this element might have influenced the observed advantages in this age category. Furthermore, it is imperative to underscore that this study establishes a correlation between flavonoid consumption and a decelerated aging process, rather than establishing causation. To affirm the role of high dietary flavonoid consumption in retarding aging, forthcoming research should endeavor to eliminate the potential effects of medication utilization, employ more advanced techniques for assessing biological age, and probe deeper into the mechanisms via which flavonoids exert their anti-aging effects. Nurturing Youthfulness with Flavonoids As we continue our quest to unveil the mysteries of aging gracefully, the significance of our dietary selections cannot be overstated. Chen and his colleagues' research suggests that a diet replete with flavonoids, a hallmark of the Mediterranean diet, may indeed possess the key to slowing down the aging process. While additional investigations are indispensable to validate causation and probe the underlying mechanisms, the evidence is compelling: a diet rich in flavonoids can culminate in biological ages that defy the relentless march of time. Therefore, if you aspire to rewind the clock and bask in a healthier, more youthful existence, contemplate embracing the potency of flavonoids. Integrate an assortment of fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil into your daily nourishment. Fuse this dietary transformation with a smoke-free lifestyle, restrained alcohol consumption, and consistent physical activity, particularly if you find yourself beyond the age of 60. You may very well unearth the elusive fountain of youth right on your plate. While the quest for everlasting youthfulness persists, one thing remains crystal clear: the gifts bestowed upon us by nature, embodied in the form of flavonoids, are treasures well worth savoring on your odyssey to a healthier, more vivacious version of yourself.
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Are We Facing a Silent Epidemic? Understanding and Addressing Inflammaging in an Aging World
As the global population continues to age, we face new challenges in maintaining health and quality of life for older adults. One of the most significant yet often overlooked issues is "inflammaging" - a chronic, low-grade inflammation associated with aging. This article explores the concept of inflammaging, its impact on health, and strategies to combat it. The Aging Population - A Global Phenomenon Before delving into inflammaging, it's crucial to understand the context of our rapidly aging world: - The current elderly population (aged 60 and above) of 153 million is expected to reach 347 million by 2050. - In India alone, the 2011 Census reported 104 million older people (60+ years), constituting 8.6% of the total population. - By 2030, it's estimated that 34 nations will have over 20% of their population above 65 years. These statistics highlight the urgent need to address age-related health issues, including inflammaging. What is Inflammaging? Inflammaging refers to the chronic, low-grade inflammation that occurs as we age. It's not just an elevation of inflammatory markers but a complex interplay of genetic predispositions, lifestyle factors, and physiological alterations that collectively tip the balance toward chronic inflammation over time. The Double-Edged Sword of Inflammation Inflammation is a crucial response to injury and infection. It: - Lays the foundation for cell repair - Prevents the spread of damage - Removes cell debris However, while acute inflammation serves a protective function, chronic inflammation poses significant health risks. The Impact of Inflammaging Inflammaging is linked to several age-related diseases and conditions, including: - Type 2 diabetes - Cancer - Dementia - Cardiovascular disease - Metabolic syndrome According to recent data from India: - 101 million people have diabetes - 136 million have pre-diabetes - 315 million have high blood pressure - 254 million have generalized obesity - 351 million have abdominal obesity - 213 million have hypercholesterolemia These statistics underscore the potential link between inflammaging and widespread health issues in aging populations. The Mechanisms of Inflammaging Inflammaging accelerates the aging process by: - Promoting cellular damage - Weakening tissue function - Contributing to chronic conditions It's often a silent contributor to age-related decline and disease, making it crucial to address proactively. Strategies to Combat Inflammaging Addressing inflammaging requires a multifaceted approach that encompasses both lifestyle modifications and targeted treatments. 1. Exercise Regularly Physical activity has been shown to reduce inflammation and improve overall health in older adults. 2. Adopt an Anti-Inflammatory Diet Focus on a diet rich in: - Fruits and vegetables - Whole grains - Healthy fats Minimize consumption of: - Processed foods - Sugary snacks The Mediterranean diet is often recommended for its anti-inflammatory properties. 3. Consider Nutritional Supplements Some supplements that may help combat inflammaging include: - Turmeric - N-acetylcysteine (NAC) - Quercetin These ingredients have demonstrated impacts on key cellular mechanisms driving inflammation. 4. Manage Stress Chronic stress can contribute to inflammation. Implement stress-reduction techniques such as meditation, yoga, or deep breathing exercises. 5. Prioritize Sleep Adequate, quality sleep is crucial for reducing inflammation and promoting overall health. 6. Stay Socially Active Social isolation can contribute to inflammation. Maintain social connections and engage in community activities. The Future of Inflammaging Research Scientists worldwide are researching inflammaging, seeking to understand its mechanisms and develop effective interventions. As our knowledge grows, we may see more targeted approaches to combating this aspect of aging. Conclusion Inflammaging represents a significant challenge in our aging world, but it's one we can address through a combination of lifestyle changes, targeted interventions, and ongoing research. By taking a proactive approach to inflammaging, we can work towards improving healthspan and quality of life for older adults globally.
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