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By Michael A. Smith, MD

Lean, toned muscle not only looks good, but also improves sugar metabolism. It does this by helping your body respond better to the all-important hormone, insulin. If you remember from our previous blog posts, insulin is the hormone that directs blood glucose into cells. Once inside a cell, glucose can either be burned for immediate energy or stored as glycogen.

However, with age, poor diet and lack of exercise, your body can resist the positive effects of insulin, allowing the buildup of blood sugar. It turns out that this “resistance” to insulin is the hallmark of type 2 diabetes. Exacerbated by lack of exercise, sarcopenia, the loss of muscle tissue due to aging, has recently been linked with insulin resistance.¹

So this begs the question: Can muscle-toning resistance exercises improve insulin sensitivity and help people with diabetes better manage their blood sugar?

Skeletal Muscle Dictates Insulin Sensitivity

So here’s the theory: Most of the cellular receptors for insulin are found on skeletal muscle. Of course that makes sense when you consider that skeletal muscle is very active and requires a lot of energy. If you keep your skeletal muscles healthy and strong, the muscles’ sensitivity to insulin will improve. The result will be optimal uptake of glucose from the blood.

But if you lose muscle mass (sarcopenia) and you get a little flabby, you could experience the opposite effect — reduced insulin sensitivity and a buildup of sugar in your blood.

To overcome this, your body will produce more and more insulin. Over time this could have a dampening effect on your insulin’s effectiveness. This means that managing blood sugar for diabetics, even with drugs, could be way more difficult.

Please note: Improving insulin resistance through muscle-toning resistance exercises may not work for obese people, as they seem to have different physiological responses to exercise than normal- weight people.²

Resistance Exercises for Improved Insulin Function

Resistance exercises are all about toning major muscle groups. Adults should try to exercise each major muscle group two or three days a week using a variety of exercises and equipment. Very light or light intensity is best for older people or previously sedentary adults who are just starting to exercise.

Typically, two to four sets of each exercise will help you improve your strength and power. Here are the major areas to focus on:

1. Biceps
2. Triceps
3. Shoulders
4. Chest
5. Stomach
6. Legs

Resistance exercises use relatively light weights and a high number of repetitions. For instance, 20 repetitions in 3 sets is a great way to improve muscle tone and endurance. Adults should typically wait at least 48 hours between resistance training sessions to rest and recover.

Circuit Training is a more Advanced Option

Now this is a workout! And it should only be done by people already in an exercise program with approval from their doctors. We like circuit training because it is a form of conditioning combining resistance training and high-intensity aerobics.

It’s designed to be easy to follow and targets strength building as well as muscular endurance. An exercise "circuit" is one completion of all exercises in the program. When one circuit is complete, you begin the first exercise again for another circuit. Typically, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Benefits of circuit training include:

• An effective means of improving strength endurance (or muscular endurance).
• May be easily structured to provide a whole body workout.
• May not require expensive gym equipment.
• Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
• Can be adapted for any size workout area.
• Can be customized for specificity; easy to adapt to your sport.

Ready to give it a shot? After you get the go-ahead from your doctor, give our health advisors a call at 1-800-226-2370 - they'll be happy to help you design your own personalized circuit training regimen.

So if you’re taking diabetes medications and sticking to your diet plan but are STILL having problems controlling blood sugar, Perhaps muscle is your missing link. Talk to your doctor to see if resistance exercises are right for you!

References:

1. Endocrine. 2012 Apr 21. http://www.ncbi.nlm.nih.gov/pubmed/22527891
2. Sports Med. 2012 May 1;42(5):415-31.

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By Michael A. Smith, MD

Who would have thought that a dark chocolate bar could lower blood pressure? Well, it can.

Now don’t just run off and scarf down any old chocolate candy bar. There are rules to follow for eating them, and we’ll get to that in a moment.

First, let’s take a look at the study.

Cocoa Antioxidants Lower Blood Pressure

Like all plants, cocoa contains antioxidants widely known as polyphenols. In particular, cocoa is rich in epicatechin, a polyphenol belonging to a class of antioxidants called flavonoids. These powerful compounds can support your heart by reducing risk factors, including high blood pressure.

Researchers from the University of Bonn in Germany showed that a daily intake of 25 mg of epicatechin could lower systolic blood pressure by 4.1 points and diastolic pressure by 2.0 points.¹ By the way, we know that these changes probably seem trivial, but any reduction in blood pressure is a good thing.

Mull this one over in your brain: A retrospective, population-based analysis of 26 million people revealed a 200–400% higher mortality rate in hypertensive people between the ages of 20–49 when compared to a healthy population.² Can you see our point? Even seemingly trivial reductions in blood pressure can have a major impact on health and longevity.

Additionally, the researchers claim that a reduction of systolic pressure by just 2 points can reduce the risk of death after a stroke by 10% and reduce the risk of death from ischemic heart disease by 7%. In the end, small drops in blood pressure actually produce big drops in risk.

So, here are the details of the cocoa study:

1. The German researchers analyzed the effects of cocoa, specifically epicatechin, on blood pressure by looking at several randomized clinical studies. It was kind of like a “mega” review.
2. They found that the potential blood pressure-lowering effects of cocoa antioxidants were linked to the dose consumed. The more you eat the greater the drop in pressure.
3. They discovered that at least 25 mg of epicatechin is needed to produce a reduction in blood pressure.
4. The scientists involved with the study believe that cocoa polyphenols increase the production of nitric oxide, which dilates blood vessels and drops pressure.

The researchers concluded, “Even if the blood pressure-reducing effect by epicatechin is restricted to pre-hypertensive and hypertensive subjects, we have to be aware that these are the primary groups who may benefit from this measure for prevention of and therapy for high blood pressure.”

Healthy Dark Chocolate Candy Bars

Let’s start off with a disclaimer: All candy bars, including ones made with dark chocolate, have a lot of sugar and fat. So enjoy them, but only occasionally. Now, let’s look at the kind of chocolate bar you’ll want to eat.

Dark chocolate, also called plain chocolate or black chocolate, is produced by adding fat and sugar to cocoa liquor (liquefied pure chocolate). The U.S. has no official definition for dark chocolate but European rules specify a minimum of 35% cocoa solids. However, you’ll want to eat dark chocolate that’s at least 70% cocoa solids. Because the higher the percentage of cocoa solids, the more antioxidants, specifically epicatechin, it provides.

Some of our favorite brands with at least 70% cocoa are listed below. But always double-check the label, as manufactures can change their cocoa bean sources and percentage of cocoa solids:

• Amano
• Amedei
• Cocoa Puro
• Endangered Species Rainforest
• Olive & Sinclair
• NibMor
• Santander

Please note: If you purchase candy bars from Japan or Europe, they call dark chocolate with a high percentage of cocoa solids, “Pure Chocolate Material.” The only guarantee is that the cocoa solids are greater than 35%. So if you’re looking for a higher percentage, like you should, stick with our choices above.

Give it a try and let us know what you think!

References:

1. American Journal of Clin Nutr. Published ahead of print doi:10.3945/ajcn.111.029330
2. Robitaille C, Dai S, Waters C, et al. Diagnosed hypertension in Canada: incidence, prevalence and associated mortality. CMAJ. 2011 Nov 21.

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By Michael A. Smith, MD

Benzene was first discovered in the 1800s when it was isolated from tar. It didn’t take long for chemists to find out it was a very powerful compound. What’s amazing about it is its ringed chemical structure — which gives it stability and makes it a good medium for performing chemical reactions. The ringed structure also means it can stay in our environment (and our bodies) for a decent amount of time, around 10 days.

Benzene is made mostly from petroleum. Because of its wide use, benzene ranks in the top 20 for chemicals produced in the United States. Various industries use benzene to make other chemicals, such as Styrofoam®, plastics, resins, nylon and synthetic fibers. Benzene is also used in the manufacturing of some types of rubbers, lubricants, dyes, detergents, pesticides and even drugs. So as you can see it’s all over our environment.

And this is the point we want to make. The FDA and EPA have decided that products containing less than 10 micrograms of benzene are safe. But when it’s used in so many products, our exposure goes well beyond 10 micrograms.

Why does all of this matter? Because benzene is a known cancer-causing chemical.

Benzene’s Toxic Life Cycle

Benzene can pass between different environments very readily. It moves from the soil into water droplets and then into the air without much of a problem. Once in the air, benzene reacts with other chemicals. These newly formed chemicals can destroy ozone and cause disease in animals — including us — as they return from the air and back to the soil.

Benzene doesn’t have to react with other chemicals to become dangerous, however. It can enter into your body unchanged through your lungs, gastrointestinal tract and across your skin. When you’re exposed to high levels of benzene in the air, about half of it passes through your lungs into your blood. And because it’s found in plastics, it can enter into your body through your gut. Your body will store benzene in your bone marrow and body fat.

The Negative Health Effects of Benzene

After exposure to benzene, several factors determine whether harmful health effects will occur, as well as the type and severity of such health effects. These factors include the amount of benzene to which you’re exposed and the length of time of the exposure.

Most information on effects of long-term exposure to benzene is from studies of workers employed in industries that make or use benzene. These workers were exposed to levels of benzene in the air far greater than the levels normally encountered by the general population. But given the fact that benzene is everywhere, we believe that we can extrapolate the results of those studies to everyday life.

A low level of exposure can cause drowsiness, dizziness, rapid heart rate, headaches, tremors, confusion, and unconsciousness. In most cases, people will stop feeling these effects when they are no longer exposed and begin to breathe fresh air.

Eating foods or drinking liquids containing high levels of benzene can cause vomiting, irritation of the stomach, dizziness, sleepiness, convulsions, rapid heart rate, coma, and death. The health effects that may result from eating foods or drinking liquids containing lower levels of benzene are not known.

Benzene causes problems in the blood as well, specifically in the bone marrow, where blood cells are made. A decrease in red blood cells can lead to anemia. Reduction in other components in the blood can cause excessive bleeding.

Excessive exposure to benzene can be harmful to the immune system, increasing the chance for infection and perhaps even lowering the body's defense against cancer.

Long-term exposure to benzene is linked to leukemia. Exposure to benzene has also been associated with development of a particular type of leukemia called acute myeloid leukemia (AML).

How to Detox Your Body from Deadly Benzene

Your liver is responsible for metabolizing and detoxifying the synthetic chemicals that enter your body — like benzene. Although we suggest an occasional liver detox program, a daily liver support product like milk thistle is suggested for maximum benefit.

Milk thistle is rich in polyphenols, which are plant-based antioxidants. There are two broad categories of polyphenols in milk thistle — silymarin and silybinin. These powerful antioxidants offer protection against food toxins, alcohols and environmental toxins by ultimately supporting liver function.

Silymarin, for instance, has been shown to significantly reduce liver-related mortality in patients with alcoholic liver damage.^1,2 Also, silymarin extracts have produced improvements in general well-being in patients with viral hepatitis as well.³

And of course, avoiding benzene exposure as much as possible is also a good idea. Don’t use plastics, nylon, synthetic fibers or Styrofoam cups if possible. Be aware of your environment. If you work with paints, adhesives, lubricants and petroleum products, be sure to support your liver detoxification pathways with foods like artichokes and beets and supplement with B vitamins.

Please note: Information on benzene came from the Toxicological Profile for Benzene by the Agency for Toxic Substances and Disease Registry, a United States Public Health Service.

References:

1. Drugs. 2001;61(14):2035-63.
2. J Pharm Belg. 2003;58(1):28-31
3. Dig Liver Dis. 2004 Nov;36(11):752-9.

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By Michael A. Smith, MD

As people hit middle age, they often start to notice that their memory and mental clarity are not what they used to be. It suddenly becomes harder to remember where we put the keys just a moment ago, an old acquaintance's name, or the name of an old rock band we used to love.

While seemingly innocent, this loss of mental focus can potentially have a detrimental impact on our professional, social, and personal well-being. So is there anything we can do about it or are we simply destined to suffer from slow reaction times and forgetfulness?

Your Brain Needs Exercise Too

Neuroscientists are increasingly finding that there's actually a lot that can be done. It turns out that the brain needs exercise in much the same way our muscles do, and the right mental workouts can significantly improve our basic cognitive functions.

Thinking is essentially a process of making neural connections in the brain. To a certain extent, our ability to excel in making the neural connections that drive intelligence is inherited. However, because these connections are made through effort and practice, scientists believe that intelligence can expand and fluctuate according to mental effort.

But there’s a problem. If your brain cells aren’t connecting to each other, your brain exercises will all be in vain. So let’s first increase the number and enhance the quality of brain cell connections. To do this, you need magnesium threonate.

Enhancing Nerve Cell Connections

Your brain consists of about 100 billion neurons. On average, each neuron is connected to other neurons through about 10,000 synapses. The theory is pretty straight forward: The more connections you have, the better your memory, the faster your brain processes information, and the better your attention and focus will be.

This is where magnesium comes into play, as it’s needed for all of those connections. Unfortunately, magnesium is one of the minerals most deficient in the American diet. And chronic deficiency has long been shown to negatively affect brain function. So you may be thinking that you need to start eating more magnesium-rich foods and supplementing with it. And you’d be right.

However, most magnesium supplements do not readily cross the blood-brain barrier. To overcome this obstacle, an innovative form of magnesium, called magnesium threonate, has been introduced. Threonate is a vitamin C metabolite that acts as a carrier to help magnesium enter the brain. Other forms like magnesium chloride, gluconate, and even citrate don’t cross into the brain very well at all.

In preclinical models, L-threonate boosted magnesium levels in spinal fluid by an impressive 15% compared to no increase with conventional magnesium.¹ Even more compelling, animal models revealed improvements of 18% for short-term memory and 100% for long-term memory using the threonate form of magnesium.¹

Now that you have new and improved nerve cell connections, exercises designed to enhance brain function can actually work — or at least work better. Below we’ll take a look at a few of these exercises.

Brain Building Games & Exercises

You may have heard the term “mind-body connection” as it applies to healing and health. But did you know there really is a physical connection between the brain and the rest of your body?

In some places, your brain connects with your muscles and in other places it connects with your skin and internal organs. There’s vast highway of communication lines that need to be repaired and serviced throughout your life.

A great way to repair and service your brain-body connections is through brain exercises or “brain games.” The brain games fall into 4 categories:

1. Memory & Recall
2. Attention & Focus
3. Cognition & Problem Solving
4. Speed & Spatial Reasoning

The most effective strategy for improving your brain power is to play one game in each category every day. By the way, this shouldn't cost you any money. You can find many simple yet effective brain games online for free.

Memory & Recall — Chess, Cards & Crosswords

That’s right, chess. Playing a game of chess every day is actually great for your short-term memory. A chess master can hold an unbelievable number of strategies in their short-term memory.

Crosswords or games that involve a lot of possible options for your brain to juggle are great as well. And card games like bridge and even blackjack (where you cheat by counting cards) can also help to enhance memory.

Attention & Focus — Read & Recognize

Okay, reading comprehension is really not a game but it does require concentration, attention and focus. Games that require you to memorize a pattern or picture and then recognize what’s missing on a new screen are awesome for attention. It’s important to realize that short-term memory is strongly linked to your attention span.

Cognition & Problem Solving — Arithmetic

The most popular problem solving games involve numbers. Here’s one example, it’s called Side By Side. The object of the game is to arrange seven numbers, so that no two side-by-side numbers add together to make another number in the row.

For example, if the row of numbers contains a seven, three and four, you cannot place the 4 and 3 side-by-side because they equal 7, one of the numbers included in the original list. There are literally thousands of free problem solving games on the internet. The Problem Site has several available. Have fun!

Speed & Reaction Times — Video Games

Yes, you can play video games especially if you want to improve reaction times. There’s no reason we older adults can’t use a joystick or controller with the same speed as a 21-year-old. We just need some practice.

Try out a Nintendo Wii. Armchair sports are great for anyone who wants to stay alert. All those new activities will help to speed up the transmission of neurons and improve your reaction times.

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Want to read more on this topic? Check out our health protocol on age related cognitive decline.

What ideas do you have for improving your brain function? Please share them with us in the comments below!

References:

1. Neuron. 2010 Jan 28;65(2):165-77.

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By Michael A. Smith, MD

Joint pain is not acceptable. Simply put, people in pain don’t work out and can become inactive. And considering that our bodies are meant to move, this is definitely not a good thing.

Staying active is one sure way to improve your quality of life and, for most of us, will ultimately translate into a longer life.

New research shows that the antioxidant, ergothioneine, holds promise for relieving joint pain. This means that we could potentially have another weapon in combating arthritis.

Ergothioneine is a Joint-Specific Antioxidant

The science is not conclusive yet, but it's promising. Dr. Bruce N. Ames, senior scientist at the Children’s Hospital Oakland Research Institute, told the website Nutraingredients-USA that, “Ergothioneine is a very weak antioxidant compared to other … compounds in the cell, which isn’t necessarily a bad thing. Specificity is the key.”¹

And Dr. Ames is right. Any time you can target a tissue and deliver a nutrient specifically to that tissue, the effects will be greater than using a nutrient that distributes all over the body — even if that nutrient is stronger than the more specific one. And that’s exactly what you have with ergothioneine: A potentially more joint-specific, antioxidant.

Some doctors actually think ergothioneine might someday be classified as a new human vitamin. Dr. Dirk Gründemann from the University of Cologne in Germany published a paper in 2009 that highlighted its properties as a vitamin. He wrote that it concentrates in the blood by a specific transporter and then is delivered directly into different tissues, like joints.²

Ergothioneine Reduces Pain & Improves Motion

Twelve people were recruited for the study.³ The average age was 54 and all of the participants had mild to moderate chronic joint pain. The pain limited their range of motion (ROM).

The subjects were given 500 µg of day of ergothioneine with additional nutrients, including white willow bark and glucosamine. They took the “cocktail” for six weeks and then were followed for an additional six weeks.

Results showed that all of the subjects experienced improvements in their range of motion after six weeks of treatment. Reports of pain also decreased, compared to baseline pain and ROM.

Now it’s true that the subjects took other nutrients during the study and these probably did help. However, the reduction in pain and improvement in ROM were far greater than expected. This implies that ergothioneine is playing a significant role. And, remember, what’s really exciting about it is how targeted it is. It basically appears to "love" joint tissue.

Additional Strategies for Improving Joint Function

Did you know that by age 70, a vast majority of people will be affected to some degree by arthritis? In the elderly, arthritis of the knee and hip are leading causes of disability. This can negatively affect the activity level of elderly Americans.

We really need to keep moving as we get older. The more active we are, the better our lives will be. Here’s just a quick list of things that have been helpful in keeping joints healthy and people moving:

1. Resistance exercises. These exercises apply light weight across the joint, but with even movement and resistance throughout a full range of motion. This is excellent for strengthening joints.
2. Water aerobics. Any exercise done in water takes the pressure off of your joints. So you can improve cardiovascular health without damaging joints or waking up in pain the next day.
3. Omega-3 fatty acids. Try to take between 2,000 and 4,000 mg of omega-3 fats every day. They can ease inflammation within the joint space. By the way, new data reveals that omega-3 fats from whole krill oil are particularly effective for joint health.⁴
4. Korean angelica. Rich in decurcinol, Korean angelica is a fluid-regulating supplement that promotes healthy joints.

Please take care of your joints- they're critical to remaining active throughout your life.

Want more info? You may also be interested in our joint health protocol, which highlights additional joint-healthy nutrients. Enjoy!

References:

1. http://www.nutraingredients-usa.com/Research/Ergothioneine-may-reduce-pain-and-boost-joint-motion-Study/
2. Proc Natl Acad Sci USA. 2005 Apr 5;102(14):5256-61.
3. Prev Med. 2012 Feb 9. [Epub ahead of print] doi: 10.1016/j.ypmed.2012.02.001
4. Altern Med Rev. 2010 Apr;15(1):84-6.