Omega-3 Fatty Acids EPA Linked to Healthy Aging

How many times have you heard that a diet rich in omega-3 fatty acids is good for your health? The first thought that probably comes to your mind after hearing this is, “I’m gonna eat more fish from now on.” Yes, fish is the number one item on the list of foods rich in omega-3 fatty acids, but why are these fatty acids important for your body?

For one, they have numerous health benefits. In total, there are 11 types of omega-3 fatty acids, which include:

  1. ALA (alpha-linolenic acid)
  2. EPA (eicosapentaenoic acid)
  3. DHA (docosahexaenoic acid)
  4. Stearidonic acid (SDA)
  5. Eicosatetraenoic acid (ETA)
  6. Hexadecatrienoic acid (HTA)
  7. Eicosatrienoic acid (ETE)
  8. Tetracosapentaenoic acid
  9. Docosapentaenoic acid (DPA)
  10. Tetracosahexaenoic acid
  11. Heneicosapentaenoic acid (HPA)

However, not all of these omega-3 fatty acids are created equal. The most important among these are the top three: EPA, ALA, and DHA. ALA is found in plants, while DHA and EPA are found in specific animal foods such as fatty fish.

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that are beneficial for numerous body functions. According to a research published in the Journal of Lipid Search, they are recognized as a “good source of energy.” They also help in other bodily processes such as brain function, heart health, and preventing inflammation.

Inflammation plays a vital role in leaving the body vulnerable to diseases and infections. According to a study published in the Journals of Gerontology: Series A, Biological Sciences and Medical Sciences, increase in inflammation leads to a higher risk of impaired body functions.

EPA (Eicosapentaenoic Acid) and Healthy Aging

EPA offers numerous health benefits. It improves eye health, promotes brain health, reduces the risk factors associated with heart disease, lowers metabolic syndrome symptoms, fights autoimmune diseases, prevents cancer, alleviates menstrual pain, and enhances sleep.

When it comes to healthy aging, EPA can fight various age-related disorders such as Alzheimer’s disease and cognitive decline. According to a research published in Neurology, several studies have proved that regular fish consumption can delay the onset of dementia.

Arthritis and osteoporosis are two disorders that affect the skeletal system in the elderly. According to a study published in Aging (Milan, Italy), seniors can strengthen their bones by increasing their calcium intake. It was revealed that EPA enhances calcium absorption, which leads to more calcium being deposited in the bones.

A study published in the BMJ journal studies the effects of different mega-3 fatty acids in great detail. 2,622 participants aged 74 were given food items such as fish, leafy green vegetables, seeds, and nuts. Their n-3 PUFA (omega 3 polyunsaturated fatty acids) levels were measured for EPA, DHA, and ALA between 6 and 13 years. The results showed that amongst the 3 fatty acids, EPA levels were the highest and the acid was 24% effective in promoting healthy aging.

This brings us to the conclusion that while the body needs all omega-3 fatty acids, a boost in EPA can help the elderly live a healthy and happy life.

How Palmitoyle-Thanolamide (PEA) Helps with Pain Relief

Pain is one factor that we cannot escape from. They say that if you take your mind off it and try to distract yourself with something else, you will find relief but this works only temporarily. There are thousands of pain relief meds in the market that target pain. Popping pills is not the right answer but taking the right one definitely is.

The Key to Pain Relief

Today, we are going to talk about Palmitoyle-Thanolamide (PEA), which is fatty acid amide. In medical terms, this fatty acid amide minds to a receptor targeting the cell nucleus and exerts various biological functions that help with inflammation, acute pain and chronic pain.

Understanding Palmitoyle-Thanolamide (PEA)

In simpler terms, PEA is produced in your body and combats pain. One factor it is known for is that it safely boosts natural cannabinoids, which help maintain balance in the body. It protects nerves in the entire body and benefits patients who deal with pain on a daily basis due to disorders that are difficult to treat.

NCBI reports around 10 studies that were done to find out the efficacy of PEA. Data from 786 patients was reviewed and it was found out that PEA responds to different types of pains in different manners. A conclusion was reached that the supplement is useful in treating pain.

Since cannabinoids and PEA help with nerve communication, patients find relief from pain in a safe and a natural way. PEA is naturally found in egg yolks, soy lecithin, soybeans, peanuts, and alfalfa. It is also available in powder, capsule and tablet supplement form. Since PEA’s discovery in 1950, researchers have considered a natural and safe pain killer. According to a study published in the British Journal of Clinical Pharmacology, PEA showed no signs of side effects when it was tested for a period of 60 days. However, further studies need to be done for longer period of times to find its long term effects.

During these studies, it was revealed that PEA and the cannabinoid receptors provide many more benefits than just pain relief, which include reducing allergies, protecting the heat and brain, improving mood and fighting against common cold.

Mechanism of Action

Palmitoyle-Thanolamide activates the anti-inflammatory, energy-boosting and fat-burning PRAR alpha. This is a key protein that stops pro-inflammatory genes from becoming active. A bliss gene by the name FAAH is a stopped from becoming active, which increases the calming effects of anandamide in the body and helps increase relaxation by combating pain.

PEA helps find relief from the following pain types:

  • Pelvic pain due to endometriosis
  • Fibromyalgia
  • Sciatica
  • Peripheral neuropathy
  • Carpal tunnel syndrome
  • Back surgery pain
  • Arthritis pain
  • Cancer pain

Even though PEA is a natural pain killer and so far hasn’t revealed any side effects in its clinical trials, people should only use it after getting it recommended by a doctor.

Nicotinamide Riboside to Help Slow Aging – What It Is, How It Works, and Potential Benefits

Everyone wants healthy and glowing skin – skin that is free of wrinkles and radiates beauty from deep within. Every year, the cosmetic industry earns billions of dollars just from the sale of skin care products alone. This is because when it comes to looking young, most people don’t hesitate to spend on anti-aging products regardless of how much they may cost.

Whether you are looking for the best anti-aging solutions or are someone who’s involved in the cosmetic industry in any other way, it goes without saying that you must be aware of the buzz created by nicotinamide riboside in today’s market.

Are you wondering what the hype is all about? If you are looking for the answer to questions such as what nicotinamide riboside is, how it works, what are its benefits and so on, then keep reading to find out.

What is Nicotinamide Riboside?

Nicotinamide riboside (NR), sometimes also referred to as niagen, is basically a type of vitamin B3 that was discovered quite a few years ago. It was found in trace amounts in milk but wasn’t given much importance until recently when studies suggested that this compound can help slow down aging.

What contributes to its high popularity is the fact that while most anti-aging products normally try improving skin elasticity or use similar techniques to reduce wrinkles from the outside, nicotinamide riboside targets your skin cells from the inside. In other words, NR aims to reverse the entire aging process in the real sense.

Nicotinamide Riboside and Skin Aging – How Does it Work?

Nicotinamide adenine dinucleotide (NAD+) is a substance that is naturally present in our bodies since birth. The amount of NAD+ gradually decreases with the passage of time and is one of the main reasons why skin gets wrinkled as we grow older.

Low NAD+ levels are also a leading cause of other old age problems such as heart disease, diabetes, Alzheimer’s, and loss of vision.  

NR works by converting in the coenzyme, NAR+ upon entering your body. Supplements containing nicotinamide riboside help raise the NAR+ level which further helps speed up key biological processes. For instance, NR-based supplements can repair damaged DNA, boost immunity, set the circadian rhythm and improve muscle strength and quality which in turn help you stay active in addition to giving you naturally glowing and wrinkle-free skin.

Benefits of Nicotinamide Riboside

Potential skin-related health benefits of supplements rich in NR include the following.

Easily Converted Into NAD+

Compared to other types of vitamins, NR is not only converted into NAD+ easily but also accepted readily by the body. Appropriate intake of NR raised the blood NAD+ by almost three times in animal trials.

Supports Healthy Aging

By raising the NAR+ level, nicotinamide riboside activates enzymes like sirtuins. These biological molecules are known to reduce skin inflammation, strengthen DNA, and also enhance mood by making you more stress-resistant.

In other words, nicotinamide riboside can slow down aging by lessening its harmful effects and supporting an overall healthy aging process. However, it must be noted that the effectiveness of nicotinamide for slow aging is not yet well-established because NR-supplements have mainly been tested only on animals so far.

Further clinical trials are yet to be performed to determine the benefits it offers to humans.

4 Ways Quercetin Fights Weight Loss

Quercetin is a naturally occurring flavonoid that is largely found in dark colored fruits and vegetables such as grapes, apples, berries, nuts, black tea, broccoli, and onions. Researchers have found evidence of immense therapeutic value in quercetin, some of which include the following properties:

  • Anti-inflammatory
  • Anti-viral
  • Anti-oxidant
  • Cardioprotective
  • Anti-carcinogenic
  • Ability to regulate immune activity
  • Ability to increase mitochondrial biogenesis

The presence of the chemical structure in quercetin (known as the –OH group) is largely credited for its role for having anti-oxidant properties. For these reasons, experts believe that incorporating quercetin in one’s diet can help against excessive weight and obesity in the following ways:

1) Quercetin Burns More Calories

An increasing number of people are leading sedentary lifestyles which are playing a big role in obesity. This has direct, negative effects on a person’s overall health and wellness, including the propensity to develop a negative energy balance. This means that the body is taking in more energy than it is pending. In order to maintain healthy energy equilibrium, a lot more of this excess energy needs to be burnt, this is possible by switching over to an active lifestyle.

This isn’t possible for many people because of their hectic work schedules. There are ways to burn more energy, one such is to consume more quercetin. The effects of quercetin, which were studied in mice, were found to have increased energy expenditure in them.

2) Quercetin Has Anti-inflammatory Properties

Researchers have found that high inflammation is directly related with obesity. This is why flavonoids that have anti-inflammatory properties widely being studied for their role in weight reduction. One such flavonoid is quercetin which can minimize the blood’s circulating markers of inflammation.

Quercetin also regulates an important protein hormone known as adiponectin, which plays a vital part of fatty acid breakdown. This suggests that quercetin can be used to treat inflammation that leads to obesity.

3) Quercetin has Beneficial Antioxidant Properties to Speed up Weight Loss

A study conducted in mice found that quercetin, when fed alongside a diet high in fat, was able to regulate body weight. All groups that consumed flavonoids in their diet had improved levels of body weight compared to those that didn’t. Some of the flavonoids tested include quercetin, epicatechin, hesperetin, anthocyanins, and apigenin. Of these, quercetin was the most effective flavonoid in bringing about reduction of weight.

4) Quercetin Inhibits Adipogenesis

Adipogenesis, or formation of fat cells, is inhibited by a combination of quercetin and resveratrol. This type of diet prevents the growth cycle of pre-adipocytes into mature adipocytes and even kills leftover mature adipocytes (also known as fat cells) by attacking them at a molecular level.

This unique combination of quercetin and resveratrol can adipogenesis and reduce fat deposits in the body. Another beneficial outcome is the increased production of triglyceride lipase, a hormone that prevents triglycerols from building up in the adipose tissue.

3 Ways to Boost Your Vascular Health

The circulatory or vascular system is made up of veins and arteries that transport blood around the body. When a person gets older, the cumulative effect of cholesterol and plaque take a toll on their blood vessels, causing them to become narrower and stiffer. This restricts blood flow, leading to vascular disease such as aneurysm, peripheral arterial disease (PAD) or hardening of the arteries due to buildup of blood clots in the vein. Poor blood flow results in cramps, pain, stroke, heart attack, and in worse case scenarios, even loss of a limb.

Given the vascular system’s important role in the body, it is important to cultivate habits that can prevent or at least slow down the progression of vascular disease. These habits include the following:

  • Eating a low fat, healthy diet
  • Maintaining healthy levels of cholesterol
  • Not being overweight
  • Keeping blood pressure at normal levels
  • Avoiding a sedentary lifestyle by exercising regularly
  • No smoking at all

Besides the above, researchers have found therapeutic benefits in sweet onion peel, pomegranate, and superoxide dismutase (SOD).

1) Sweet Onion Peel

Onions are widely popular around the world because of their role in cuisine. Not as popular are the anti-clotting properties of these sulfur rich compounds. Experts recommend to remove as little of the outer skin of an onion as possible to prevent. This is to minimize damage to the outer layer, which is thought to be the most nutritious component, having the highest amounts of flavonoids.

Even a minute amount of overpeeling can cause a large percentage, as much as 75 percent anthocyanins and 20 percent quercetin, to be lost as a result. Some people chop onions hurriedly in order to avoid ‘crying’, due to the release of lachrymatory factor (LF), a gas responsible for tearing up. A good habit is to refrigerate onions in order to minimize the production of LF. This way, you can take your time to chop onions and preserve as much of the outer layer as possible.

2) Pomegranate

Studies have shown that pomegranate juice can prevent the hardening of arteries. Researchers have discovered that the antioxidant properties reverse damage done to blood vessels due to atherosclerosis, a term used to describe the hardening of the arteries. This shows that pomegranate juice helps with the treatment of cardiovascular disease and prevents the factors that lead up to it entirely.

The antioxidant properties of pomegranate are higher than other fruit juices including orange, cranberry, red wine, and even blueberry.

Aside from its beneficial effect on vascular health, pomegranate juice is a natural ACE inhibitor, which reduces blood pressure.   A placebo controlled study in 19 patients found that as little 2 ounces or less of pomegranate juice reduced blood pressure by over 12 percent after 12 months, and 16 percent in 36 months.

3) Superoxide Dismutase

Superoxide dismutase (SOD) plays a pivotal role in the body’s defense against various pathological and physiological conditions such as diabetes, aging, and vascular diseases. SOD regulates the vascular levels of the superoxide anion O(2)(*-), making it clear that it can prevent cardiovascular diseases. The body cannot absorb SOD from fruits directly, but the consumption of fruits and vegetables rich in SOD and vitamin C can speed up the production of SOD.

Vitamin C Fights Oxidative Stress

Adults in their older years can load up on more vitamin C to help their cells combat oxidative stress and prevent damage to their tissues, says a study by led by Christopher Bell at the University of Colorado. While most living organisms on Earth require oxygen for survival, it is typical for oxygen to react with other molecules to form free radicals, or ‘toxic oxygen’.

Toxic molecules can react with oxygen to create an effect known as ‘oxidative stress’. As people grow older, the effects of oxidative stress become greater. It is largely believed that oxidative stress can contribute to various ailments that are brought about by destroying tissue.

Older adults have a lower metabolic rate because their nervous systems are unable to provide support to the resting metabolism. This increases oxidative stress. Younger people are able to fight off the effects of oxidative stress because their bodies produce an abundant amount of antioxidants. This rate of production goes down as they age, which increases the importance of eating more vegetables and fruits that are rich in antioxidants.

One such antioxidant is vitamin C. Bell found that the metabolism of older adults between the ages of 60 to 74 years old increased by 100 calories per day after directly administering vitamin C into their veins. High metabolic rates have been linked with low risks for diabetes and heart attack because of vitamin C’s beneficial influence on body fat and body weight.

Vitamin C’s Anti-Aging Effect

Perhaps more interesting is vitamin C’s crucial role in aging. By neutralizing oxidative stress due to cell damage, vitamin C can play an important anti-aging role and lead to a more youthful appearance. Perhaps more importantly, vitamin C can boost collagen.

Collagen is a structural protein that provides firmness to the skin. Younger people have an abundant amount of collagen, but it decreases with age, which often shows as wrinkles, loose skin, laxity, and crow’s feet. Vitamin C is the only antioxidant that also acts as a collagen stimulator – which means that it works on cells that don’t produce enough collagen.

Vitamin C also brighten skin tone and lightens pigmentation by protecting against UVA an UVB exposure. It can help combat against melasma, sun spots, and hyperpigmentation – all of which cause an uneven coloring of the skin. This means that a good way to start your day is by applying a moisturizer rich in an antioxidant complex such as vitamin C.

You can eat fruits and vegetables rich in vitamin C to protect the skin against the aging process, get rid of damaged cells, and stimulate production of collagen. A great idea is to use both collagen and retinol for best results.

The cumulative impact of tobacco smoke, environmental production, stress hormones from our own body, and sun exposure can result in the rapid production of free radicals and wreak havoc among healthy cells. By incorporating more vitamin C, a person can fight wrinkles, arthritis, and age spots.

6 Essential Vitamins That Fulfill Your Body’s Needs

We all know how important minerals and vitamins are for our body. Consider them as the powerhouse that fuels our bodies and allows us to function properly day after day. Lack of one or two vitamins might cause problems such as night blindness, fatigue, depression, tissue defects, muscle weakness, and more.

The reason why we discover these problems too late is because our daily meals contain all kinds of minerals and vitamins in small amounts. When one source is depleted and the body fails to find it in the body, you start experiencing vitamin deficiency signs such as brittle nails and hairs, mouth ulcers, bleeding gums, a white film in front of your eyes, dandruff, hair loss, and white or red bumps on skin.

It might seem a little daunting to you to figure out which vitamin offers what. This, in turn, creates difficulty when you are buying food. Following is a list of essential vitamins with their food sources and benefits that will aid you in grocery shopping:

Vitamin A

Benefits

  • Good for general development and growth
  • Promotes eye health
  • Improves skin
  • Allows you to maintain healthy teeth

Natural Source

  • Carrots
  • Orange
  • Sweet potato
  • Cantaloupe
  • Butter
  • Goat cheese
  • Beef liver
  • Hard-boiled eggs
  • Cream cheese
  • Sweet red pepper

B Vitamins

Benefits

  • Helps with immune function
  • Aids in iron absorption
  • Good for energy production

Natural Source

  • Seeds and nuts
  • Bananas
  • Lentils
  • Whole grains
  • Potatoes
  • Yeast
  • Molasses
  • Chili peppers
  • Beans
  • Eggs

Vitamin C

Benefits

  • Strengthens the blood vessels
  • Gives skin elasticity
  • Aids in iron absorption
  • Has an anti-oxidant function

Natural Source

  • Oranges
  • Guava
  • Kiwi
  • Grapefruits
  • Green and red pepper
  • Strawberries
  • Cantaloupe
  • Brussels sprouts
  • Cauliflower
  • Lemons

Vitamin D

Benefits

  • Makes bones stronger
  • Regulates blood pressure
  • Aids in cell production
  • Prevents rickets
  • Improves physical performance
  • Protects against cancer
  • Is vital for brain development

Natural Source

  • Mushrooms
  • Cheese
  • Fish
  • Eggs
  • Soy milk
  • Salmon
  • Sardines
  • Cod liver oil
  • Oysters
  • Shrimps

Vitamin E

Benefits

  • Protects cells from free radicals
  • Promotes blood circulation
  • Moisturizes skin
  • Heals wounds
  • Prevents skin cancer
  • Reduces skin itching and eczema
  • Treats fine lines
  • Prevents scars

Natural Source

  • Almonds
  • Tomatoes
  • Sunflower seeds
  • Broccoli
  • Avocado
  • Goose meat
  • Peanuts
  • Pine nuts
  • Mango
  • Turnip greens

Vitamin K

Benefits

  • Prevents blood clots
  • Improves cognitive health
  • Boosts heart health
  • Maintains blood pressure

Natural Source

  • Kale
  • Brussels sprouts
  • Spinach
  • Broccoli
  • Natto
  • Chicken
  • Soybean oil
  • Hard and soft cheese
  • Avocado
  • Kiwi

You can have a bowl of fresh fruits with yogurt or cereal in the morning, a little cheesy snack with crackers for lunch, and roasted veggies with chicken for dinner. How does this menu sound? So get on with it and bake or cook whatever you like with the food items mentioned above.