Beating the Bulge with a Nice Cup of Tea

Beating the Bulge with a Nice Cup of Tea: 

 

Researchers led by the University of Tsukuba find that drinking two cups of oolong tea a day can stimulate fat breakdown while you sleep.

 

Photo by Ralph (Ravi) Kayden on Unsplash

Tsukuba, Japan - Does losing weight while you sleep sound too good to be true? According to a study by the University of Tsukuba, it seems that drinking oolong tea might help you do just that.

While all tea comes from the same plant, Camellia sinensis, the degree of oxidation, a chemical reaction that turns tea leaves black, defines its specific type. For example, green tea is unoxidized and mild in flavor, while the distinctive color of black tea comes from complete oxidation. Oolong tea, being only partially oxidized, lies somewhere in between and displays characteristics of both green and black tea. But while green tea is lauded for its health benefits, oolong tea remains more of an unknown.

"Like all teas, oolong contains caffeine, which impacts energy metabolism by increasing our heart rate. However, studies suggest that tea consumption may also increase the breakdown of fat, independent of the effects of caffeine," explains senior author of the study Professor Kumpei Tokuyama. "We therefore wanted to examine the effects of oolong consumption versus caffeine alone on energy and fat metabolism among a group of healthy volunteers."

Publishing their results in a recent issue of the journal Nutrients, the researchers found that both oolong tea and pure caffeine increased fat breakdown by about 20% in the healthy volunteers compared with the placebo, and that oolong tea continued to have an effect while the participants were asleep. Interestingly, neither treatment caused an increase in energy expenditure, indicating that the volunteers developed a tolerance to the stimulatory effects of caffeine over the 2-week study period.

Because a lack of sleep can impact energy metabolism, and because caffeine is known to inhibit sleep, the researchers also studied the sleep patterns of the volunteers. Significantly, there was no noticeable difference in sleep patterns or the time it took participants to fall asleep between the treatment and placebo groups, indicating that drinking oolong tea is unlikely to prevent you from getting a good night's rest.

So should we all be downing copious cups of oolong tea to counteract the indulgences of the festive season?

According to Professor Tokuyama, the answer is maybe.

"The stimulatory effects of oolong tea on fat breakdown during sleep could have real clinical relevance for controlling body weight. However, we need to determine whether the effects we observed in the 2-week study translate into actual body fat loss over a prolonged period. In addition, we want to trial a decaffeinated oolong tea to better distinguish the effects of caffeine from other components of tea, which will help us understand exactly how oolong helps with fat breakdown."

###

The article, "Subacute Ingestion of Caffeine and Oolong Tea Increases Fat Oxidation without Affecting Energy Expenditure and Sleep Architecture: A Randomized, Placebo-Controlled, Double-Blinded Cross-Over Trial," was published in Nutrients at DOI: 10.3390/nu12123671.

Brain Regeneration: Why it's Real & How to Do it

Brain Health

Keeping your brain healthy is vital as you age!

Posted on:

Tuesday, October 29th 2019 at 4:45 am

Written By:

Sayer Ji, Founder

This article is copyrighted by GreenMedInfo LLC, 2019
Visit our Re-post guidelines

Have you ever wished you could regenerate those brain cells you sacrificed in college? Do you fear that your aging brain is in a perpetual state of decline? Medical science is being rewritten to show that we CAN improve the health of our brain, and that repairing damage is not only possible, it's something anyone can do

It is a commonly held misconception that the brain is beyond repair. Even the medical establishment has asserted that once we kill brain cells, they are gone forever. The fact is, the brain can repair itself, and as science is now proving, there is real benefit to simple practices that can help keep our brains sharp and elastic throughout our lifetime.

Rewriting the Story of Brain Health

The field of cognitive neuroscience is relatively new - only around one hundred years old - so it's no surprise that we are constantly arriving at a newer and better understanding of how the neural circuitry of the human brain supports overall brain functioning.

For most of those one hundred years, it was believed that once damaged, the brain could not regenerate. Brain cells were finite, and any loss or injury would be suffered as a deficiency for the rest of that person's life. This created a false belief that the brain is essentially in a perpetual state of decline.

Although compelling evidence to the contrary was presented as early as 1960, medical dogma was (and is) slow to change. It wasn't until the 1980's when Fernando Nottebohm's research at Rockefeller University clearly indicated that neurogenesis - production of new nerve cells, aka neurons - was taking place in the adult vertebrate brain.

The next big step in this scientific evolution would take more than thirty years. However, the pace of our understanding of how the brain is wired was about to take a quantum leap.

Our Elastic Brain

The growth of new neurons in an adult, mammalian brain was first seen in 1992, when scientists isolated neural stem cells from mice in a Petri dish. This regeneration was then replicated thousands of times in a variety of published studies over the next twenty-five years.

It is now accepted in the medical scientific community that the adult brain is capable of growing new neurons and glial cells, something previously disbelieved by the medical establishment. The brain is now considered to be resilient, pliable - plastic.

The term neuroplasticity refers to the ability of the brain to "rewire" itself through practice of a desired skill. It is the combination of new cells and new learning that creates this magic. When fresh nerve cells are well-stimulated (i.e., trained through specific learning exercises) they make new connections. In other words, they become healthy brain cells that contribute to learning and the development of new skills.

Just like the muscles of the body, when the brain is well-nourished and stimulated through proper exercise, it heals and grows. And with proper care and feeding, this amazing brain regeneration can occur throughout life.

To help make this a "no-brainer", GreenMedInfo has compiled a simple list of ways you can safeguard brain health, stimulate new brain cell growth, and even heal the brain.

1.  Get Lots of Physical Exercise

When you hear the phrase "train your brain", you probably don't think of lifting weights. Turns out, physical exercise is one of the best things you can do for your body, and your brain.

The brain benefits of exercise are two-fold. First, the brain is a voracious consumer of glucose and oxygen, with no ability to store excess for later use. A continual supply of these nutrients is needed to maintain optimal functioning.

Physical exercise increases the blood flow to the brain, delivering a boost of fresh oxygen and glucose to hungry brain cells. A 2014 study showed that just 30 minutes of moderate cardio was enough to boost cognitive functioning in adult brains of all ages.

But the benefits don't stop there. Exercise is believed to stimulate hippocampal neurogenesis: new cell growth in the region of the brain associated with long-term memory and emotions. Healthy cell growth in this region is important to the aging brain, and believed to help prevent cognitive decline associated with Alzheimer's disease and dementia.

2.  Use Stress Reduction Techniques

Our modern world runs on stress, so the need to unwind is easy to understand. What you might not be aware of, is just how damaging continual immersion in the fight or flight hormones of stress can be to your brain.

Stress is one of the top factors in age-related cognitive decline. This makes engaging in regularly scheduled leisure activities not just a fun thing to do, but an important step towards ensuring optimal brain health.

You don't need to look far to find ways to de-stress. Let your interests guide you. The key to picking brain-healthy pastimes is to avoid passive activities like watching TV, and instead choose stimulating hobbies that engage the brain through patterns, puzzles, and problem-solving.

A 2011 study published in the Journal of Neuropsychiatry found that activities such as playing games, reading books, and crafts like quilting and knitting reduced rates of cognitive impairment by up to 50 percent.

Engaging with art also ranks high on the list of brain-healthy hobbies. Studies prove that once again, it's not enough to be a passive observer. To get the brain-boost, we must engage.

In a German study reported in the journal PLOS One, researchers studied two groups: a group who observed art, and a group that produced art. The study concluded that compared to those who observed art, the art producers demonstrated increased interactivity between the frontal and parietal cortices of the brain. This increased brain connectivity translates to enhanced psychological resilience in the group of art producers. In other words, their ability to resist the negative effects of stress improved.

Looking for a more low-key way to unwind? How about playing beautiful music or sitting in quiet contemplation? Meditation has been shown to lower blood pressure, reduce inflammation, and even build resistance to feelings of anxiety and depression. And while listening to music may seem like a passive activity, research suggests that the act of listening to musical patterns facilitates brain neurogenesis.

Both meditation and listening to music affect the secretion of key hormones which enhance brain plasticity, thus changing the very way we respond to stress. Talk about good medicine! 

3. Take Strategic Supplements

Turmeric

You probably know at least one person who raves about the health benefits of turmeric. This deep, orange root has been used as a panacea for everything from soothing joint pain and calming inflammation, to lowering the risk of heart disease. And our awareness of the benefits of this ancient medicinal herb continues to grow.

Turmeric is an example of a remyelinating compound, which denotes a substance with proven nerve-regenerative effects.

Remyelinating compounds work to repair the protective sheath around the nerve bundle known as myelin, an area often damaged in autoimmune and vaccine-induced disorders. Research shows that even small doses of these restorative substances can produce significant nerve regeneration.

The Western model of pharmaceutical intervention has created a culture that seeks to identify and isolate the "active ingredient" of an organic substance. What this fails to account for is that organic compounds often work in concert: isolates by themselves may lack a critical key that another plant element provides.

Cucurmin is the isolated active ingredient in turmeric, however, new research shows that another element found in turmeric has magical properties of its own.

In an exciting study published in the journal Stem Cell Research & Therapy, researchers found that a little-known component within turmeric, Ar-tumerone, may make "a promising candidate to support regeneration in neurologic disease."

The study found that when brain cells were exposed to ar-tumerone, neural stem cells increased in number and complexity, indicating a healing effect was taking place. This effect was replicated in rats, who when exposed to ar-tumerone saw increased neural stem cell production and the generation of healthy new brain cells.

Green Tea

A 2014 paper studying the active compounds in green tea (known as catechins, a main class of micronutrient), determined that green tea catechins are not only antioxidant and neuroprotective, they actually stimulate the brain to produce more neurons.

Because of this therapeutic effect on damaged regions of the brain, green tea has been shown to have exciting implications in the treatment of 'incurable' neurodegenerative disorders such as Alzheimer's, Parkinson's, and Huntington's disease. This prompted researchers to declare green tea catechins  "...a highly useful complementary approach.." in the treatment of neurodegenerative diseases.

Further investigation of green tea examined a combination of blueberry, green tea and carnosine, and found it to promote growth of new neurons and brain stem cells, in an animal model of neurodegenerative disease.

Ginkgo Biloba

Ginkgo Biloba is considered a powerhouse in the herbal medicine pharmacopoeia, and its implications for brain health are equally potent. Ginkgo has demonstrated at least 50 distinct health benefits, and its medicinal value is documented in the treatment of more than 100 different diseases.

There are numerous studies on Ginkgo's ability to stimulate levels of a critical brain protein called BDNF: brain-derived neurotrophic factor. This protein affects healing in damaged regions of the brain and is essential in the regulation, growth and survival of brain cells, making it especially important for long-term memory.

Ginkgo is so effective that a 2006 paper published in the European Journal of Neurology found it to be as useful in the treatment of Alzheimer's disease as the blockbuster drug, Donepezil.

Recently, a new mechanism behind Ginkgo biloba's brain healing properties came to light with the publication of an article in Cell and Molecular Neurobiology. Researchers determined that Ginkgo is effective, in part, due to its ability to modulate neural stem cells (NSC's) into the type of cell that is necessary in the specific region of the brain where the BDNF proteins are active.

NSC's are multipotent cells; they have the amazing ability to shapeshift into any of the many different phenotypes of cells that make up the brain. Ginkgo stimulates the growth of the right cell phenotype for the affected region of the brain, giving our brain exactly what's needed, where it's needed. Now that's intelligent medicine!

4. Eat Your Veggies

Want to stimulate brain cell regrowth while you're having lunch? Add some freshly steamed broccoli to your plate!

Science has added a substance called sulforaphane, found in sulfur-rich vegetables such as broccoli, to the growing list of neuritogenic substances that have been documented to stimulate nerve growth in the brain.

The study, published in the journal Genesis, reveals that sulforaphane, in addition to stimulating new nerve growth, has demonstrated significant healing properties as an antioxidant and anti-inflammatory agent, as well as preventing disease and death of healthy neurons.

Adding to the excitement surrounding these findings, researchers observed the beneficial effect on neural stem cells that results in their differentiation to specific, useful types of neurons, lending powerful support to the hypothesis that sulforaphane stimulates brain repair.

Vegetables containing sulforaphane include broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, kale, kohlrabi, mustard leaves, radish, turnips, watercress, and bok choy. For therapeutic benefit, try to consume at least 3 cups per day, raw or cooked.

5. Employ Continuous Learning

Aging is often associated with cognitive decline, both in research and anecdotal evidence. However, a growing body of literature shows that retaining a sharp, lucid brain means never retiring our critical thinking skills.

The need to continually challenge and expand our thinking was demonstrated in the aforementioned 2011 study published in the Journal of Neuropsychiatry. In this study, the leisure time activities of a group of older adults (ages 70-89) were monitored for effect on mild cognitive impairment (MCI).

The study determined that the level of complexity of the activity was key to its effectiveness at preventing MCI. Working with computers, reading books, and activities associated with patterns and problem-solving contributed to a significant decrease in the odds of developing of MCI. Less stimulating activities showed no statistical effect. This stresses the importance of feeling challenged and stimulated by the activities we pursue as we age.

These findings were reinforced by a 2014 study of nearly 3,000 volunteers, spanning more than a decade. This study examined the potential long-term benefit of cognitive training in older adults. Results showed that participants demonstrated enhanced brain processing speed and reasoning skills for up to ten years after the training was completed.

These tangible brain benefits spilled over into daily life and were measured in the participant's ability to complete normal daily tasks, such as personal finances, meal preparation, and personal care routines. Said of the study, "The idea is, the more stimulating your environment, the more you're increasing the complexity of your brain."

For more information on ways to keep your brain healthy, visit GreenMedInfo's brain health research database. Also, learn more by reading the following articles;

• How Music Can Support Brain Regeneration & Healing
  
• How WHOLE Turmeric Heals The Damaged Brain
  
• The Flame of Cell Life-Death In The Miracle of Regeneration
  

Originally Published 2018-10-05
Updated 2019-10-29

Sayer Ji is founder of Greenmedinfo.com, a reviewer at the International Journal of Human Nutrition and Functional Medicine, Co-founder and CEO of Systome Biomed, Vice Chairman of the Board of the National Health Federation, Steering Committee Member of the Global Non-GMO Foundation.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

Vitamin C protects against water pollution

The Importance Of Vitamin C

Story at-a-glance

• Despite a massive lawsuit against Pacific Gas and Electric in 1996, spearheaded by Erin Brockovich, the known carcinogen, hexavalent chromium, pollutes water supplies across the U.S.; research shows vitamin C and epigallocatechin gallate found in green tea, protect cells against the cytotoxic effects
• In 2010 the Environmental Working Group (EWG) found hexavalent chromium affected 74 million U.S. citizens; by 2016 the number jumped to 200 million, and researchers from Olivet Nazarene reported 250 million in 2019
• Even in small amounts, hexavalent chromium, also known as chromium-6, may trigger skin burns, pneumonia and complications during childbirth; the EWG maintains a database and interactive map of water testing for chromium-6 where you may search for your home county
• Vitamin C is also effective against air pollution, reducing the symptoms of asthma, and epigallocatechin gallate may help prevent obesity, improve exercise performance and lower your risk of heart attack and stroke

In 1996, the little town of Hinkley, California, won a massive arbitration against Pacific Gas and Electric (PG&E). You might recall the story as the basis for the movie “Erin Brockovich,” in which a single mother and small-town attorney went up against a utility company that had been dumping hexavalent chromium into an unlined pond.¹
At the time of the settlement, the case was the largest payout ever awarded for a direct-action lawsuit and environmental advocates were excited about the possibilities. Unfortunately, Hinkley has become a ghost town and hexavalent chromium has continued to contaminate water supplies across the U.S.
Back in Hinckley, a resident found levels of hexavalent chromium had recently increased in her water supply. Upon investigation, she discovered the plume had grown over the last 15 years, stretching miles from the original contamination site. In 2014, a feasibility study from PG&E found eliminating the chromium from the hardest hit areas may take up to 50 years.²
In the meantime, town properties have been classified as uninsurable wasteland. Hexavalent chromium, also known as chromium-6, is a carcinogen.^3,4 While Hinkley struggles with contamination of their water supply, researchers have found varying levels of chromium-6 in the water sources of more than 250 million Americans.⁵
Although there are current water regulations for total chromium level exposure, despite a well-publicized lawsuit and full knowledge of the devastation caused by chromium-6, there are not yet permissible exposure limits for this carcinogen.⁶
In a study undertaken by researchers at Olivet Nazarene University, data demonstrated antioxidants, such as vitamin C, may help reduce the effects of hexavalent chromium commonly found in drinking water.^7,8

Vitamin C and tea may mitigate water pollution

The research paper was presented at the Experimental Biology 2019 conference⁹ held in Orlando, Florida. The thesis paper was supervised by Ryan Himes, Ph.D., assistant professor in the School of Life and Health Sciences at Olivet University.
The allowable concentration of hexavalent chromium in drinking water is currently under review by the U.S. Environmental Protection Agency (EPA). The study was designed to determine how antioxidants might prevent cell toxicity when two types of human cells were exposed to different concentrations of chromium-6.¹⁰
Chromium-6 is a known powerful oxidizing agent, although the specific mechanism through which it causes cancer has not yet been determined.¹¹ There has been no known preventive treatment for exposure. Researchers tested the hypothesis chromium-6 cytotoxicity might be prevented using antioxidants.¹²
They exposed human embryonic kidney and human intestinal epithelial cells, finding chromium-6 was significantly toxic in cell culture at concentrations of 200 parts per billion (ppb) and higher.¹³ The researchers found toxicity was blocked by vitamin C at 10 parts per million (ppm) or the antioxidant epigallocatechin gallate (EGCG), the primary antioxidant in green tea, at 15 ppm.
The researchers found the cytotoxic effect was blocked by vitamin C or EGCG alone. They then exposed bacteria to 20 ppb or more of chromium-6 and observed DNA mutations. However, when the bacteria were also treated with 20 ppm of vitamin C, the cytotoxic effect was again blocked.

---

Water pollution affects millions in the US

In 2010, the Environmental Working Group (EWG)¹⁴ published an executive summary showing at least 74 million U.S. citizens in 42 states were drinking tap water contaminated with chromium, much of it likely in the form of cancer-causing hexavalent chromium.
By 2016 the number had jumped to 200 million¹⁵ and, according to researchers at Olivet Nazarene, 250 million Americans are currently drinking water contaminated with hexavalent chromium.¹⁶ In 1972, the U.S. Clean Water Act¹⁷ was supposed to ensure clean water for swimming, fishing and drinking. Unfortunately, after nearly five decades of regulation, waterways are in serious jeopardy.
According to the World Health Organization (WHO), nearly 2 billion people worldwide do not have safe drinking water.¹⁸ Forced to drink contaminated water, hundreds of thousands die from preventable diseases.
U.S. drinking water is contaminated with pesticides, herbicides, antibacterial products and medications.¹⁹ In one ambitious project,²⁰ researchers gathered samples from the Hudson River to measure levels of pharmaceutical pollution.²¹
Past testing had detected antidepressants, blood pressure medications, decongestants and other drugs. Unlike the volumes of information available on the effect of pathogens, the science on long-term exposure to slight amounts of a chemical soup mixture of pharmaceuticals and other chemicals is still in its infancy.

Where is the chromium?

Keeping the public in the dark is not new. A report by the U.S. Department of Health and Human Services Agency for Toxic Substances and Disease registry showed widespread water contamination near military bases, chemical plants and elsewhere. They warned these chemicals could harm health at levels significantly lower than those deemed safe by the EPA.²²
According to Politico,²³ which obtained internal EPA emails, the report had been kept from the public for months to prevent a “potential public relations nightmare.” Although hexavalent chromium occurs naturally in the environment, high amounts are produced through industry.
Even in small amounts, it may trigger skin burns, pneumonia and complications during childbirth. You may search your county for chromium-6 testing using the EWG interactive map.²⁴ During their evaluation, EWG found Oklahoma, Arizona and California have the highest averages; Phoenix has the highest level of any city.
Past EPA assistant administrator of toxic substances, Dr. Lynn Goldman, told PBS,²⁵ “There should be no carcinogen in water. The overall problem here is, what does it take for EPA to speed up its standard-setting process?”
In a press release from the EWG announcing their interactive map, they stated two-thirds of American water supplies have levels above what scientists say are safe for hexavalent chromium. Of the more than 60,000 water samples collected between 2013 and 2015, more than 75% contained hexavalent chromium. Consumer advocate Brockovich commented on the results:²⁶

“Houston, we have a problem. More than 20 years ago, we learned that this dangerous chemical poisoned the tap water of California communities, and now these tests and EWG’s report show that roughly 218 million Americans are being served drinking water polluted with potentially dangerous levels of this known carcinogen.

But in that time the EPA hasn't set drinking water standards for any previously unregulated contaminant, and there are disturbing signs the agency may again do nothing about chromium-6. This is an abject failure by the EPA, including members of Congress charged with overseeing the agency, and every American should be outraged by this inaction.”

Vitamin C may also reduce the effects of air pollution

Vitamin C is a water-soluble micronutrient humans do not have the ability to synthesize and must get from their diet.²⁷ It is an essential cofactor in a number of enzymatic reactions and there is some evidence to suggest it may be useful as an adjunct to conventional medical practices to reduce heart injury and arrhythmia after a cardiac procedure.²⁸
Oregon University²⁹ reports no evidence that large amounts, up to 10 grams per day in adults, will have any toxic effect. However, 2 grams per day and greater may trigger diarrhea or gastrointestinal disturbances in some adults. The usefulness of vitamin C is related to its ability to donate electrons and reduce oxidative stress.³⁰
In this manner it contributes to your immune system, supporting various cellular functions and epithelial barrier function against pathogens. While a gross deficiency results in scurvy, functional deficiency will impair the immune system³¹ and leave you susceptible to infection.
In addition to helping protect cells against water pollution as demonstrated in the featured study on hexavalent chromium,³² vitamin C may also help to mitigate oxidative stress response to air pollutants. There is substantial evidence particulate matter air pollution increases oxidative stress and those with higher dietary intake of specific vitamins may experience a lower negative response.³³
The WHO³⁴ places air pollution as one of the world's largest environmental health risk factors. In one meta-analysis,³⁵ the review found evidence for vitamin supplementation in reducing the effects of pollution on asthma and other chronic respiratory diseases, including supplementation with carotenoids, vitamin C and omega-3 fatty acids.

More benefits from antioxidants in tea

The featured study also found EGCG, an antioxidant found in green tea, was effective against the cytotoxic effects of chromium-6. Green tea has been prized for generations in China, Japan and Britain. It has also made a name for itself in the U.S., where many drink it daily to enjoy the many health benefits attributed to EGCG.
Studies have found EGCG increases fat oxidation³⁶ and may help prevent obesity.³⁷ It may also improve exercise performance³⁸ and lower your risk of heart attack and stroke.³⁹ However, not all green teas are created equal.
If you drink it, you probably assume you're getting the same dose with each cup, but an analysis of strength and purity of 105 products found the levels varied widely from product to product.⁴⁰ It is important to seek out high quality green tea to enjoy some of the additional health benefits.
These benefits include inhibiting bacterial and viral growth,⁴¹ protecting against oxidation in the brain and liver,⁴² improving mental alertness⁴³ and reducing blood pressure.⁴⁴ The type of tea you purchase may make a difference in the amount of beneficial antioxidants and flavor.
There's also an art to brewing tea using loose leaves that brings out full flavor and reduces your exposure to unwanted additives, which I discuss in my previous article, “What's in your green tea?”

Vitamin C potent adjunct to cancer treatment

Vitamin C has also been shown to be selectively cytotoxic to cancer cells when administered intravenously or in liposomal form in high doses. The presence of vitamin C generates hydrogen peroxide, which is ultimately what kills the cancer cells.⁴⁵
Normal tissue is unharmed⁴⁶ by high levels of hydrogen peroxide as they have several ways of removing it before it builds to toxic levels.⁴⁷ High doses of vitamin C administration in combination with chemotherapy and radiation may also significantly improve the effectiveness of these treatments.⁴⁸
Cancer cells have unstable iron particles, also known as redox active iron molecules, making them more vulnerable to oxidative damage triggered by high dose vitamin C. Hydrogen peroxide is generated when the redox active iron reacts with the vitamin C, subsequently damaging the cancer cells’ DNA and making them more vulnerable to chemotherapy and radiation.⁴⁹
Administration of vitamin C also helps those suffering from cancer by lowering levels of inflammation, a hallmark of cancer. Vitamin C appears to slow the growth of liver and lymphoma cancers in animal studies.⁵⁰

+ Sources and References

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Top Nutrients to Protect Your Skin From Summer Sun

Nutrients for your Skin

By Dr. Mercola

 Important information on skin protection from the sun!

Story at-a-glance

• You can support healthy skin and protect it from ultraviolet damage from the inside. Scientists have identified several nutrients that have UV protective activity, reducing your risk of sunburn and related skin damage
• Astaxanthin, lycopene, beta carotene, vitamins D, E and epigallocatechin gallate (EGCG) have all been shown to help protect your skin against sun damage
• Astaxanthin specifically helps protect against UV-induced cell death. Unlike topical sun block, astaxanthin does not actually block UV rays, so it doesn’t prevent UVB from converting into vitamin D in your skin; it simply protects your skin against damage
• Lycopene also acts as an internal sunscreen, although it’s not nearly as protective as astaxanthin. A 2001 study found tomato paste helped protect fair-skinned individuals with a tendency to burn rather than tan
• Vitamin E absorbs energy from UV light, thus plays an important role in photoprotection, preventing UV-induced free radical damage to skin

Summer and sunshine-filled days are upon us and, with that, increased calls for the use of sunscreen. Unfortunately, most sunscreens contain toxic ingredients that are easily absorbed through your skin and can jeopardize your health.
The good news is you can support healthy skin and protect it from ultraviolet damage from the inside. Scientists have identified several nutrients that have UV protective activity which can reduce your risk of sunburn and related skin damage. Here, I'll review the top contenders: astaxanthin, lycopene and beta carotene, vitamins D and E, and epigallocatechin gallate (EGCG).

Astaxanthin — Most Potent Nature-Made Sunscreen

Astaxanthin, one of nature's most potent antioxidants, has been shown to offer significant protection against UV radiation damage by acting as internal sunscreen. It has very strong free radical scavenging activity that protects your cells, organs and body tissues from oxidative damage.
Astaxanthin is produced by the microalgae Haematococcus pluvialis when its water supply dries up, forcing it to protect itself from ultraviolet radiation. Astaxanthin is essentially the algae's survival mechanism. It is this "radiation shield" that explains how astaxanthin can protect you from similar radiation, thereby helping prevent skin photo-aging and wrinkles. As noted in a 2010 study:¹

"Repetitive exposure of the skin to UVA radiation elicits sagging more frequently than wrinkling, which is mainly attributed to its biochemical mechanism to up-regulate the expression of matrix-metalloproteinase (MMP)-1 and skin fibroblast elastase (SFE)/neutral endopeptidase (NEP), respectively.

In this study, we examined the effects of a potent antioxidant, astaxanthin (AX), on the induction of MMP-1 and SFE by UVA treatment of cultured human dermal fibroblasts …

UVA radiation elicited a significant increase in the gene expression of MMP-1 as well as SFE/NEP (to a lesser extent) which was followed by distinct increases in their protein and enzymatic activity levels …

These findings indicate that, based on different effective concentrations of AX, a major mode of action leading to the inhibition elicited by AX depends on inhibition of UVA effects of the reactive oxygen species-directed signaling cascade, but not on interruption of the IL-6-mediated signaling cascade. We hypothesize that AX would have a significant benefit on protecting against UVA-induced skin photo-aging such as sagging and wrinkles."

A second paper,² "Cosmetic Benefits of Astaxanthin on Human Subjects" published online in 2012, noted a combination of 6 milligrams taken internally with 2 milliliters per day of topical astaxanthin led to "significant improvements" in skin wrinkling, age spots and skin elasticity, texture and moisture content by week eight.

Astaxanthin Protects Against UV-Induced Cell Death

When it comes to UV radiation protection, astaxanthin specifically helps protect against UV-induced cell death. Unlike topical sun block, astaxanthin does not actually block UV rays, so it doesn't prevent UVB from converting into vitamin D in your skin; it simply protects your skin against damage. This protective effect is so potent studies even show it helps protect against:

• Total body irradiation,³ primarily by scavenging intracellular reactive oxygen species and reducing cell apoptosis (programmed cell death)
• Burn-wound progression, by reducing oxidative stress-induced inflammation and mitochondrial-related apoptosis⁴

Cyanotech Corporation funded a study⁵ through an independent consumer research laboratory to measure the skin's resistance to both UVA and UVB light, before and after astaxanthin supplementation. After taking 4 mg of astaxanthin per day for two weeks, subjects showed a significant increase in the amount of time necessary for UV radiation to redden their skin. According to the authors:⁶

"Results ranged from over 50% more energy needed to burn the skin on some subjects to little or no effect on some subjects. The average of all subjects was approximately 20% more energy, a statistically significant improvement."

Animal studies lend further evidence to astaxanthin's effects as an internal sunscreen. For example, in a 1998 in vitro study⁷ using fibroblasts from rat kidneys, beta-carotene, lutein and astaxanthin were all found to protect against UVA-induced oxidative stress, "with astaxanthin exhibiting superior protective properties."
Another study demonstrated the UV protective properties of other carotenoids: lutein and zeaxanthin. Here, lutein and zeaxanthin were found to provide a fourfold increase in protection when taken internally, and a sixfold increase when used topically as well as internally.^8,9
Many athletes report astaxanthin allows them to stay in the sun for longer periods of time without feeling ill and without burning. Less burning also means lower skin cancer risk.
For general skin health and protection against the sun, a daily dose of 4 mg is likely sufficient, although if you're an outdoorsman or athlete who exercises outdoors on a regular basis, you may want to consider a dose between 8 mg and 12 mg/day, at which you'll also start reaping benefits in exercise performance and recovery.

Lycopene and Beta Carotene Also Improve Skin's Natural SPF

Lycopene also acts as an internal sunscreen, although it's not nearly as protective as astaxanthin. A study^10,11 published in 2001 found tomato paste helped protect fair-skinned individuals with a tendency to burn rather than tan.
Nineteen men and women with fair complexions, blue eyes and light-colored hair were instructed to add either 10 grams of olive oil or a combination of 10 grams of olive oil plus 40 grams of tomato paste (about 5 tablespoons or half a small can) to their daily diet.
Previous work by this research team had shown cooking improves the bioavailability of lycopene in tomatoes;¹² hence the use of tomato paste in this study. The oil further facilitates your body's uptake of the nutrient.
During the 10-week trial, the researchers periodically tested the participants' tolerance to sunlight by irradiating a small patch of skin on their backs with a sun lamp, to see how long it took for reddening (erythema) to occur.
The olive oil only group experienced no change in tolerance over the course of the study, but those who ate oil and tomato paste combo experienced 40% less reddening at the end of the 10 weeks compared to the first four weeks.
According to the authors, "The data demonstrate that it is feasible to achieve protection against UV light-induced erythema by ingestion of a commonly consumed dietary source of lycopene."¹³ Similarly, a 2008 systematic review¹⁴ of feeding studies evaluating the effectiveness of beta carotene for the protection against sunburn concluded that:

" … (1) beta-carotene supplementation protects against sunburn and (2) the study duration had a significant influence on the effected size. Regression plot analysis revealed that protection required a minimum of 10 weeks of supplementation with a mean increase of the protective effect of 0.5 standard deviations with every additional month of supplementation.

Thus, dietary supplementation of humans with beta-carotene provides protection against sunburn in a time-dependent manner."

Vitamin D Lowers Skin Cancer Risk

If you're like most people, you've probably fallen for the misguided advice from most dermatologists and public health officials to stay out of the sun to avoid skin cancer.
Unfortunately, total sun avoidance is inadvisable, as it can actually increase your risk rather than lower it. In a nutshell, the vitamin D your body produces in response to UVB radiation helps protect against melanoma. As noted in one Lancet study:¹⁵

"Paradoxically, outdoor workers have a decreased risk of melanoma compared with indoor workers, suggesting that chronic sunlight exposure can have a protective effect."

Optimizing your vitamin D through sensible sun exposure can also help protect against many internal cancers, the death tolls of which are far greater than melanoma. Vitamin D is also crucial for the prevention of many chronic diseases, and has been shown to be an important criteria for longevity.
For example, a Swedish study¹⁶ published in 2014, which followed 29,518 middle-aged to older women for up to 20 years, found women who avoided sun exposure and tanning beds were twice as likely to die over the course of the study. The researchers attributed this finding to the protective influence of vitamin D. As noted by the authors:

"We found that all‐cause mortality was inversely related to sun exposure habits. The mortality rate amongst avoiders of sun exposure was approximately twofold higher compared with the highest sun exposure group, resulting in excess mortality with a population attributable risk of 3%."

The key is to optimize your vitamin D level while avoiding sunburn, as sunburn is the factor that raises your risk of skin cancer (including squamous cell carcinoma, basal cell carcinoma and melanoma). As noted in one 2009 paper on vitamin D synthesis versus cancer development:¹⁷

"Concerning MM [malignant melanoma], numerous epidemiologic investigations analysing solar UV-exposure parameters have consistently reported an association between the development of MM and short-term intense UV-exposure, particularly burning in childhood.

It has been convincingly demonstrated by many investigators, that the incidence of MM increases with decreasing latitude towards the equator. However, in contrast to short-term intense exposure, more chronic less intense exposure has not been found to be a risk factor for the development of MM and in fact has been found in several studies to be protective."

Vitamin E Plays Important Role in Photoprotection, but Choose Your Supplement With Care

Another vitamin that helps prevent sun-related skin damage is vitamin E, especially when combined with vitamin C.¹⁸ An article¹⁹ on Oregon State University's Micronutrient Information Center website discusses the many functions of vitamin E in skin, noting that "vitamin E can absorb the energy from UV light. Thus, it plays important roles in photoprotection, preventing UV-induced free radical damage to skin."
Food is your best source of vitamin E, since food contains a combination of the eight types of vitamin E. If you're using a supplement, there are key considerations that need to be heeded. Synthetic vitamin E (alpha-tocopherol) is derived from petrochemicals and has known toxic effects.
Natural vitamin E includes a total of eight different compounds, and having a balance of all eight helps optimize its antioxidant functions. These compounds are divided into two groups of molecules as follows:

1. Tocopherols

a. Alpha
b. Beta
c. Gamma
d. Delta

2. Tocotrienols

a. Alpha
b. Beta
c. Gamma
d. Delta

Tocopherols are considered the "true" vitamin E, and many claim it's the only kind that has health benefits. Part of the problem with tocotrienols is that they simply haven't received as much scientific attention. In my view, it's safe to assume you would benefit from a balance of all eight and not just one.
Synthetic vitamin E supplements typically include only alpha-tocopherol, and research^20,21 published in 2012 concluded that synthetic alpha tocopherols found in vitamin E supplements provided no discernible cancer protection while gamma and delta tocopherols found in foods do help prevent colon, lung, breast and prostate cancers. Bear in mind that a supplement will not actually tell you it's synthetic, so you h
ave to know what to look for on the label.

• Synthetic alpha-tocopherol is typically listed with a "dl" (i.e., dl-alpha-tocopherol)
• Nonsynthetic or naturally-derived is typically listed with a "d" (d-alpha-tocopherol). Note that when vitamin E is stabilized by adding either succinic acid or acetic acid, the chemical name changes from tocopherol to tocopheryl (as in d-alpha-tocopheryl succinate, for example).

Vitamin E Recommendations

I strongly recommend avoiding synthetic vitamin E supplements as they've been shown to have toxic effects in higher amounts and/or over the long term. Synthetic vitamin E has also been linked to an increased tumor progression and accelerated lung cancer in mice.²²
So, if you opt for a supplement, make sure you're getting a well-balanced all-natural vitamin E supplement, not a synthetic one. Also look for a supplement that is free of soy, soybean oil derivatives and genetically engineered (GE) ingredients (some of the most common GE ingredients found in supplements are derivatives of corn, soy and cotton seed).
According to a scientific review^23,24,25 published in 2015, a mere 21 percent of the global populations studied had a vitamin E serum level of 30 micromol per liter (μmol/L) or higher, which appears to be the threshold above which beneficial health effects are obtained.²⁶
According to the paper²⁷ "100 Years of Vitamins," a special issue in the International Journal for Vitamin and Nutrition Research published in 2012, achieving a level of 30 μmol/L requires a daily intake of 15 to 30 mg of vitamin E.
A primary reason for such widespread deficiency is that most people eat a primarily processed food diet, which tends to be lacking in vitamin E and other important nutrients.
Moreover, following a low-fat diet can have the undesirable side effect of lowering your vitamin E level, as your ability to absorb the vitamin E present in the foods you eat or supplements you take is then impaired. Since vitamin E is fat-soluble, taking it with some healthy fat, such as coconut oil or avocado, will increase its bioavailability.

Green Tea Antioxidant Helps Prevent Genetic Damage in UV-Exposed Skin

The antioxidant epigallocatechin gallate (EGCG), found in green tea, has also been shown to prevent genetic damage in skin cells exposed to UV radiation. The study,²⁸ published in The Journal of Nutrition in 2011, found women who drank a beverage with green tea polyphenols (total catechin content 1,402 mg) reduced their risk of sunburn compared to controls. As reported in this study:

"Skin photoprotection, structure, and function were measured at baseline (wk 0), wk 6, and wk 12. Following exposure of the skin areas to 1.25 minimal erythemal dose of radiation from a solar simulator, UV-induced erythema decreased significantly in the intervention group by 16 and 25% after 6 and 12 wk, respectively.

Skin structural characteristics that were positively affected included elasticity, roughness, scaling, density, and water homeostasis … In summary, green tea polyphenols delivered in a beverage were shown to protect skin against harmful UV radiation and helped to improve overall skin quality of women."

To boost the benefits of green tea further, add a squirt of lemon juice to your cup. Research²⁹ has demonstrated vitamin C significantly increases the amount of tea catechins available for your body to absorb. The addition of 30mg of ascorbic acid (vitamin C) to 250 ml of tea boosted EGCG recovery to 56% to 76%, while normally less than 20% of green tea catchins remain post-digestion.
Another study³⁰ published in 2012 confirmed plant polyphenols in green tea "exhibit significant antioxidant, chemopreventive, and immunomodulatory effects in protecting the skin," noting that:

"UVA radiation is far more abundant (90%) and penetrates much deeper into the epidermis and dermis of the skin. It is weakly absorbed by DNA but reacts with other nonDNA chromophores that lead to the formation of ROS which damage DNA, proteins, and lipids in the skin.

Singlet molecular oxygen produced by UVA targets DNA base guanine producing 8-oxo-7,8-dihydroguanine (8-odHG) which is an important marker of oxidative stress … Additionally, stress signals created by UVR [ultraviolet radiation] trigger protective signaling responses in the cell membrane, nucleus, and mitochondria that lead to cell cycle arrest or apoptosis.

Chronic and excessive UVR exposure overwhelms and depletes these cutaneous defense mechanisms. Therefore, compounds with antioxidant and cell repair potential are promising additions to our sun protection armamentarium …

Topical application of EGCG in a hydrophilic ointment demonstrated better photoprotective properties versus oral consumption in mice …Earlier studies using topical and orally consumed GTPP [green tea polyphenols] in mice decreased UVR-induced carcinogenesis, by inhibiting the activity of chemical tumor initiators and promoters …

Photoaging is caused by chronic UV exposure. In vitro studies using cultured human skin fibroblasts pretreated with GTPP showed a decrease in hydrogen peroxide (H2O2)-induced ROS … As discussed in this paper, GTPPs have important antioxidant, immunomodulatory, and photoprotective functions.

Their ability to modulate critical biochemical functions through topical and oral formulations makes GTPPs a promising candidate for chemoprevention and treatment of disease."

Healthy Skin and Natural Sun Protection Are Created From the Inside Out

As you can see, there are many ways to improve your skin's ability to withstand the sun's rays, thereby allowing you to get the benefits without adding much risk. As mentioned, the key to preventing skin damage and skin cancer is to avoid burning.
As soon as your skin starts turning the lightest shade of pink (which will be relative, depending on your base skin color), it's time to get out of the sun or put on protective clothing. A wide-brimmed hat to protect your face is advisable at all times. A majority of your vitamin D production comes from exposing large areas of your body — not your face.
Topping the list of nutrients that protect your skin from sun damage is astaxanthin. Taking somewhere between 4 mg and 12 mg daily can allow you to spend far more time outdoors without risking a sunburn. Just remember — it will take a few weeks before the effects become apparent, so start early.
That said, optimizing your vitamin D and taking natural vitamin E can further add to your body's natural sun protection, as can drinking green tea or taking an ECGC supplement.

3 Ways To Drink Your Way To A Flatter Tummy

3 Ways To Drink Your Way To a Flatter Tummy

Worth a try!

One of the reasons you may not see definition in your stomach – despite putting in all the work at the gym and eating healthier – is due to bloating
.
Not only does this abnormal gas swelling make it difficult for you to fit into your little LBD (Little Black Dress), it can also be a painful experience. Ouch!

Gassiness and bloating is often a result of a poor diet and bad habits. Here are 7 common reasons why you may be regularly experiencing this discomfort:

Coffee And Green Tea, The New Super Drinks

Coffee And Green Tea

There has been a lot of speculation around Coffee for many years, that it is harmful to your health but latest research suggests that Coffee is actually beneficial.  Green Tea has always been hailed as the ultimate health drink.  The article and video will enlighten us further.

• Mounting research suggests coffee may offer protection against a number of health concerns, including cancer, type 2 diabetes, heart disease and Parkinson’s. It also has athletic performance-enhancing benefits
• Green tea has also been shown to improve heart, bone and vision health, and may protect against type 2 diabetes and cancer. Long-term consumption may also promote weight loss
• Quality is paramount for both coffee and tea. The healthiest coffee is organic dark roast, ground from fresh whole coffee beans, consumed “black.” Also look for organic tea grown in a pristine environment

5 Foods That Burn Fat

As mentioned in another post, many people make resolutions for the New Year.  Here are some foods that burn fat that could be incorporated into your eating plan.

http://www.collective-evolution.com/?p=69971

Green Tea Helps Lower Blood Pressure Naturally

 Very interesting study about the benefits of Green Tea.  It has been known to be excellent for health and here are more of the benefits from it.

Green Tea Helps Lower Blood Pressure Naturally