Isotonix

While I was waiting for my Health Action Plan to arrive, I started doing some of the things that are recommended as good ideas for just about everyone. I started exercising again, I reduced my intake of sweets and—following my own advice—I started taking a multivitamin.

Once my Health Action Plan was delivered, I immediately printed a copy so I could go over it with a highlighter—I’m a little bit Old School—and do some comparing and contrasting between what I thought I was doing and what I actually was. There was a LOT of information packed into this report, and I was able to use all of it, but to list everything would require a series of its own. Instead, I’ll outline some of the key points that really made a difference:

• B-vitamins: it turned out that I’d only been getting between 50 and 75 percent of what was recommended for me on a daily basis. Changing this definitely made a difference in my energy levels, focus and attitude.
• Vitamin D: again, I was averaging only about two-thirds of what my genetic profile suggested was best. I made similar changes, and noticed similar improvements.
• Calcium: I fully admit to having disregarded calcium as something I needed—as a male, I sort of figured this wasn’t a concern for me (only women get osteoporosis, right?), but my Health Action Plan made me think otherwise. Based on my profile, I was getting less than one-third of what I actually need. I’ve made this change too, and though the results aren’t as obvious, I’m thinking they will be in another 30 years or so.

One of the biggest changes I’ve noticed, however, is in body composition. As I’d written in my first post about this journey, I’ve always been about average weight. That said, I have often suspected I suffer from the problem of what is sometimes called Skinny-Fat. This basically means having a healthy Body Mass Index, but an above-average, potentially unhealthy level of actual body fat—some might think of it as “The Last 10 Pounds”.

After a few weeks of eating and exercising based on my Health Action Plan, this has definitely changed. While I knew that GeneSNP provided a diet and exercise profile and recommendations based on genetics—which does sound impressive—I quite honestly didn’t expect the results to be as apparent.

In a way, this provides the best illustration of the fundamental benefit of GeneSNP that I’d always thought was getting missed. It’s a big part of why I decided to take this journey, and it’s something that I, for one, really needed.

It’s hard to know what exact results will come from fulfilling potential, but it seems like they are always a pleasant surprise. The difference between living at 75 or 80 percent and living at 100 percent may not seem like much on paper, but the feeling is very, very different.

Needless to say, everything has been great so far, but my GeneSNP journey—just like any other—is ongoing. As things move from the short-term to the long-term, more results will be reported, and more experiences highlighted. For now, however, I hope this little story of mine has inspired others to make their own journey, and to live at 100 percent.

The subject of probiotics and their effect on human health has been popular during the last week, owing to a study published in the Journal of the American Medical Association endorsing their possible application in relation to Antibiotic-Associated Diarrhea (AAD). This recent finding has prompted general interest in what effects our internal “ecology” might have on our health, and more studies on this topic are currently under way.

It is estimated that humans have ten times as many foreign microbes in their bodies as they have native cells. As such, an area of human biology justifiably in need of study is the nature of the relationship between microorganisms (microbiomes) that exist in the gut and the health of the human host. Crohn’s disease and Irritable Bowel Syndrome (IBS) are both believed to be the byproducts of an imbalance in this relationship.

Complicating matters is a relative lack of baseline information regarding similarities and differences in microbiomes between different members of the world population. That knowledge would prove an invaluable asset in understanding how this micro-environment affects us.

To that end, a large international study has been obtaining fecal samples from people in three different countries and comparing the differences in their microbiomes. The researchers collected several hundred samples from people living in villages in rural Malawi, Africa, from rural Amerindians living in villages in the Amazon Basin in Venezuela and from metropolitan residents in the United States. Samples obtained came from people of all ages, from just after birth to the elderly.

Not surprisingly, the team found that gut bacteria in the people in Malawi and Venezuela were far greater in similarity than either group of samples were to Americans living in big cities. Both groups of rural villagers tended to have microbial populations that were better suited for processing foods that were high in fiber, complex sugars and starches, while those in the American group had higher percentages of microbes that are better at processing meats and refined sugar. They also found that the microbiomes of both village groups tended to be much more diverse than for the American group as a whole.

The study is likely to lead to others, which are much needed and most welcome. More research can only lead to more understanding and hopefully, more options for treatment. To discover that the solution to many of the common digestive afflictions of our time might already be inside us—merely in need of a little re-balancing—would be great news indeed.

Recently appearing in clinical studies is the effect of sleep, or sometimes the lack thereof, in relation to metabolism and weight loss. A recent animal trial provided implications about the disruption or compromise of circadian rhythms—the daily biological cycles we all possess.

In humans, a recently surfacing version of this phenomenon is referred to as  social jetlag; a syndrome related to the mismatch between the body’s internal clock and the realities of our daily schedules. Accumulating studies seem to indicate it does more than make us sleepy—it is also contributing to the growing tide of obesity.

“We have identified a syndrome in modern society that has not been recognized until recently,” said Till Roenneberg, of the University of Munich. “It concerns an increasing discrepancy between the daily timing of the physiological clock and the social clock. As a result of this social jetlag, people are chronically sleep-deprived. They are also more likely to smoke and drink more alcohol and caffeine. Now, we show that social jetlag also contributes to obesity; the plot that social jetlag is really bad for our health is thickening.”

In order to determine the scope of this growing biological disruption in the population, Roenneberg’s team is compiling a vast database on human sleeping and waking behavior. Their analysis, compiled over the course of the last decade, shows that people with more severe social jetlag are also more likely to be overweight. In other words, it appears that living consistently off tempo—in physiological terms—may be a factor contributing to the epidemic of obesity, the researchers say.

“Waking up with an alarm clock is a relatively new facet of our lives,” Roenneberg says. “It simply means that we haven’t slept enough and this is the reason why we are chronically tired. Good sleep and enough sleep is not a waste of time but a guarantee for better work performance and more fun with friends and family during off-work times.”

Practical suggestions from other researchers for re-aligning with our circadian rhythm includes paying better attention to the body’s ebb and flow of energy on a daily basis. It’s also encouraged to allow for a 60-90 minute “un-plugging” period before actual sleep—time spent without computer or television screens. It is reported that after these natural rhythms reassert themselves, individuals have experienced better sleep, reduced stress and greater energy. It is easy to see how these improvements might easily influence progress in weight management.

Curcumin has been recently studied for its cognitive benefits, as well as its potential benefits for bypass patients. But a new study being conducted in the United Kingdom could have far-reaching implications that could make this relatively low-profile ingredient a big deal.

The Cancer Research UK and National Institute for Health Research Experimental Cancer Medicine Centre (ECMC) in Leicester, England, are teaming up to study whether curcumin could be effective in improving the results of standard chemotherapy for metastatic colon cancer.

Curcumin acts as an antioxidant and has anti-inflammatory properties.  Traditionally it has been used for detoxification, liver health and digestive disorders. This latest study is meant to expand on previous research, which has shown curcumin may slow the spread of cancer, boost the effectiveness of chemotherapy and protect healthy cells from the effects of radiotherapy. According to Chief Investigator Professor Will Steward:

Certainly it is very, very promising and we are cautiously optimistic that we might see an improvement in outcome not just in terms of treating the cancer, making people live longer, giving people a better quality of life but also possibly reducing some of the nasty side-effects of chemotherapy.

The three-year study will follow 40 colorectal cancer patients taking varying doses of curcumin. Researchers hope that, by the end of the study, they will have established “once-and-for-all that [curcumin] is helping to prevent bowel cancer.” According to Steward:

This research is at a very early stage but investigating the potential of plant chemicals to treat cancer is an intriguing area that we hope could provide clues to developing new drugs in the future.

Earlier, we discussed the latest study on probiotics, in which researchers said that the live microorganisms “showed promise” in preventing and treating digestive problems – namely, antibiotic-associated diarrhea (AAD).

In that research, which analyzed 82 separate studies on probiotics and their effects, scientists found a 42% reduction in the risk of AAD in nearly 12,000 case subjects. The study has been picked up by hundreds of media outlets since it was first reported on Tuesday night. And there are a couple of takeaways from the numerous stories that have been published on the subject:

One of the little-discussed parts of this study is that many people don’t know how antibiotics they put in their bodies – whether it be for the relief of allergies, to combat illness or stave off infection – are affecting their health. Roshini Rajapaksa, a gastroenterologist at the NYU Langone Medical Center, said it best when she was quoted in the USA Today on the study:

When people take antibiotics, the drugs kill not only the bad bacteria that cause illness but also the good microbes that help regulate the intestines.

As it relates to probiotics and digestive health, taking a probiotic supplement – one that includes billions of CFUs, preferably across a variety of strains that positively affect various areas of your digestive health – can be beneficial.

While it is true that the manufacturing process for yogurt means it will inevitably contain some probiotic bacteria, this simple fact cannot justify strong probiotics claims. There is a very important difference between probiotic presence and probiotic benefits, which manufacturers tend to ignore. According to Dr. Shira Doron, an assistant professor of medicine at Tufts University:

It’s a huge problem for the consumer to try to make heads or tails of whether the products that are out there really work.

Though this may be true, more and more consumers are taking notice of probiotics – and taking action. In 2009, Dannon, one of the biggest sellers of probiotic yogurts, paid $35 million to settle a class-action lawsuit over probiotics claims made on its products.

It’s also important to note that probiotics aren’t the only ingredient in yogurt – a fact that, if watching a commercial on television or seeing a full-page ad in a magazine, might not be foremost in your mind (which, it seems, is the way yogurt companies want it).

Below you’ll find two labels. Take a close look at the information contained on these labels. Really study them:

Label #1

Label #2

The first image is the nutritional information for a leading national brand of yogurt that touts its probiotic benefits. You’ll notice the 120 calories, one gram of saturated fat, five milligrams of cholesterol and the 55 milligrams of sodium in each serving.

The second label? Well, that is the nutritional information for a leading national brand of mayonnaise. Yes, mayonnaise. You’ll notice the 90 calories, 1.5 grams of saturated fat, five milligrams of cholesterol and 90 milligrams of sodium in each serving.

Would you have ever guessed your yogurt had a very similar nutritional profile as your mayonnaise?

According to a recent study published in the Journal of the American Medical Association, probiotics have “shown promise” in prevention and treatment of antibiotic-associated diarrhea (AAD).

The study, reported in national news outlets over the last few hours, states that:

Probiotics reduced the risk of antibiotic-associated diarrhea by 42% … Diarrhea is more common with certain antibiotics, particularly at high doses needed to treat serious infections.

The meta-analysis of 82 such studies shows great potential for the use of probiotics in restoring digestive balance following antibiotic treatment. Some lactic acid bacteria can help alleviate inflammation, therefore preventing intestinal disorders, and other evidence from recent scientific studies has demonstrated that some bacterial strains actually have a probiotic effect and thus may even aid in the prevention of disease.

Antimicrobial drugs—antibiotics—are a great asset in treating bacterial diseases, but overuse of antibiotics can result in the development of various gastrointenstinal disorders as a result of their powerful and indiscriminate nature—simply put, antibiotics wipe out all bacteria, good and bad, with some unfortunate side effects. In the studies analyzed, researchers were looking specifically for the effectiveness of probiotic bacteria in treating antibiotic associated diarrhea (AAD).

The majority of the clinical trials used Lactobacillus-based interventions alone or in combination with other strains, although overall the specific combinations used were not documented in sufficient clinical detail. Of all included trials, 63 reported the number of participants with specific gastrointestinal disorders such as diarrhea and the number of participants randomized to both treatment groups.

Across 63 studies and a total of some 11,811 participants, the use of probiotic bacteria was associated with a 42 percent lower risk of developing diarrhea compared with control groups. This result was consistent across a number of subgroups within these studies:

In summary, our review found sufficient evidence to conclude that adjunct probiotic administration is associated with a reduced risk of AAD. This generalized conclusion likely obscures heterogeneity in effectiveness among the patients, the antibiotics, and the probiotic strains or blends. Future studies should assess these factors and explicitly assess the possibility of adverse events to better refine our understanding of the use of probiotics to prevent AAD.

Clearly more research will be required to refine any future treatment approaches. For the moment, however, it appears that the protective and restorative effects of these beneficial bacteria are apparent. The use of probiotic bacteria has become increasingly popular for improved nutrient absorption, facilitating healthy digestion and even weight loss. There is now potential for their use in the clinical environment, as well.

The very reason for National Physical Fitness Month is that it’s long been established that exercise continues to yield substantial benefits, and that these rewards can be enjoyed at any age. For young people, it promotes proper development and forms lifelong habits for health. In older populations, exercise can counteract muscle breakdown, increase strength, endurance and reduce inflammation.

According to recent research published by the American Heart Association, the benefits for heart failure patients are similar to those for anyone who exercises: there’s less muscle-wasting (sometimes called sarcopenia) and their bodies become conditioned to handle more exercise. These benefits extend to the cardiac muscle as well.

Between 2005 and 2008, researchers recruited 60 heart-failure patients and 60 healthy volunteers. Half of each group was 55 years and younger and the other half 65 years and older—age difference between the two groups averaged 20 years. Half the participants for each age group were randomly assigned to one month of minimal physical activity, or one month of supervised aerobic training.

In both age groups, the exercising members performed four training sessions of 20 minutes of aerobic exercise per day, five days per week, plus one 60-minute group exercise session. The strength of participants’ leg muscles was measured before and after the exercise, along with Western blot and biopsy testing to measure proteins linked to muscle breakdown and inflammation, specifically MuRF1 and TNF-alpha.

In both age groups, exercise reduced both muscle wasting and reduced muscle inflammation—in addition, both younger and older heart failure patients increased muscle strength after the four-week exercise regimen. Muscle size was unaffected.

“Exercise switches off the muscle-wasting pathways and switches on pathways involved in muscle growth, counteracting muscle loss and exercise intolerance in heart failure patients,” said Stephan Gielen, M.D., lead co-author and Deputy Director of Cardiology at the University Hospital, Martin-Luther-University of Halle, Germany.

These findings offer a possible treatment to the muscle breakdown and wasting associated with heart failure. They also suggest that exercise is beneficial not only for heart failure patients, but healthy individuals also.

During National Physical Fitness Month, this is both a friendly reminder and a call to action—be sure to take some time this month to engage in a little exertion. A game of tennis, an afternoon hike or a session at the gym can fit into any routine, and any of them represent a step towards a foundation of fitness.

Most people would benefit from regular consumption of oily fish, according to speakers at the EuroPRevent 2012 meeting in Dublin, Ireland. They further stated that this endorsement also includes those who are already suffering from some form of heart disease.

While eating whole fish offers the overall best approach for increasing omega-3 intakes in both primary and secondary prevention, delegates also were informed that supplements have a major role to play in increasing Omega-3 intakes for people who do not like fish. The symposium  entitled “A fish a day keeps the doctor away”  centered on the heart health benefits of the long chain highly unsaturated Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in the flesh of oily fish such as salmon, mackerel and sardines.

In the round table debate, speakers attempted to unravel the current confusion where initial studies showed eating fish or taking Omega 3 supplements did deliver heart health benefits, but more recent studies with supplements failed to reproduce these effects. In part, this is on account of the history of the apparently heart-friendly fat.

The first association between Omega-3 consumption and incidence of CVD was found in epidemiological studies in the late 1970s. Danish investigators Bang and Dyerberg discovered the incidence of myocardial infarction (heart attack) was ten times higher among the Danish population than Greenland Inuits.

“At the time the Greenland Inuits ate diets of whale and seal meat that were exceptionally high in Omega-3 fatty acids,” said Erik Berg Schmidt, from Aalborg University Hospital, Aarhus, Denmark. “The findings went contrary to the dogma of the time that animal fats were harmful and led to the hypothesis that omega-3 fatty acids reduce vascular disease.”

Although recent studies do conflict, the basic belief that Omega-3 fatty acids work to help inhibit inflammation remains accepted by the majority of researchers. Explanations for the conflicting data revolve around variance in Omega-3 formulations, follow-up and samples sizes in studies. Until further evidence is obtained in one direction or the other, the recommendation made by the speakers at the outset stands.

In a new study presented at the American Academy of Neurology 64th Annual Meeting in New Orleans, Dr. G. Webster Ross and colleagues report a relationship between coffee and caffeine consumption and a reduced potential for Parkinson’s disease. Specifically, drinking three large cups of coffee a day—a total of approximately 28 ounces over the course of 24 hours—could protect against the development of Lewy bodies in the brain.

These abnormal accumulations of protein within nerve cells are an established precursor—in other words, the earliest, preclinical stage of Parkinson’s. Earlier work published by Dr. Ross and colleagues that looked at the incidence of Parkinson’s over 30 years of follow-up among also showed that it’s occurrence was highest among those who never drank coffee and lowest among those who consumed the most, with a similar trend for total caffeine intake.

In order to identify Lewy bodies in subjects, researchers used sensitive alpha-synuclein staining in multiple brain stem regions of the 519 participants and performed Braak PD staging. Of the 519 participants, it was established that 443 had no Lewy bodies present, whereas 76 did.

The exact protective mechanism of caffeine in regard to the brain is unknown, but animal studies do indicate that caffeine blocks the adenosine A2A receptors that control movement, which are very sensitive to caffeine. Animal research has also shown a protective effect of genetic depletion of the A2A receptor in knockout models of the gene, said Dr. Ross.

For humans, this explanation is still unconfirmed. “Whether coffee or caffeine are neuroprotective in humans remains uncertain,” said Dr. Ross. “There’s still this sort of nagging idea that people with PD may for some reason avoid coffee and caffeine containing products.”

Nonetheless, this study does establish an encouraging, positive correlation for those looking to maintain neurological health and function. Along with recently reported antioxidant properties, evidence is growing in favor of coffee and the caffeine it contains, in terms of potential health benefits.

Although typically regarded as an important asset in heart health, Omega-3 fatty acids are quickly gaining ground in several recent cognitive studies. The main focus has been in relation to disorders that debilitate memory and attention span, such as ADHD and Alzheimer’s.  New research suggests that eating foods that contain Omega-3 fatty acids, such as fish, chicken, salad dressing and nuts, may be associated with lower blood levels of a protein related to Alzheimer’s disease and memory problems known as beta-amyloid.

For the study, 1,219 people over age 65 and free of dementia provided information about their diet for an average of 1.2 years prior to undergoing a comprehensive blood panel measurement. Researchers assessed levels of 10 specific nutrients, including saturated fatty acids, omega-3 and omega-6 polyunsaturated fatty acids, mono-unsaturated fatty acid, vitamin E, vitamin C, beta-carotene, vitamin B12, folate and vitamin D. Most of the nutrients measured were found to display no connection to plasma beta-amyloid levels.

Omega-3, however, stood out strongly, as results indicated a positive link between higher levels of omega-3 fatty acids in the diet and lower levels the beta-amyloid protein. Consuming one gram of omega-3 per day—this is the equivalent of approximately six ounces of salmon per week—is associated with 20 to 30 percent lower blood beta-amyloid levels.

“Determining through further research whether omega-3 fatty acids or other nutrients relate to spinal fluid or brain beta-amyloid levels or levels of other Alzheimer’s disease related proteins can strengthen our confidence on beneficial effects of parts of our diet in preventing dementia,” said study author Nikolaos Scarmeas, MD, MS, with Columbia University Medical Center in New York.

Over the last few days, this study has generated great interest among researchers, physicians and the general public. This may represent an important step towards unraveling the mystery of Alzheimer’s disease, while again highlighting omega 3 fatty acids as sound supporters of health.