Archive for the 'healthy aging spotlight' Category

Tips for Better Bone Building, Part 4: Phosphorus

Published on February 6, 2012 in bone health, healthy aging spotlight and phosphorus. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 4: Phosphorus

The mineral phosphorus is as important to bone health as calcium. However, calcium and phosphorus sit on opposing sides of the mineral balance upon which your bones depend. Although phosphorus plays very critical roles in proving “attachment” sites for calcium in the mineral-dense areas of bone, it can compete with calcium for “room” in the blood. In other words, as the amount of phosphorus in the blood increases, the kidneys send more calcium out of the body. If your usual condition is too much phosphorus in your blood, then there will usually be too little calcium circulating through your body and the parathyroid gland will spark into action. As your bones are dissolved in the futile attempt to restore your blood’s calcium content, the high level of phosphorus keeps on stimulating the kidney to shoot calcium back out – a bad situation for your skeleton. Because most people in North America habitually tend to consume foods and beverages that provide enormous amounts of phosphorus, restraint rather than supplementation is the key to healthy phosphorus nutrition.

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 5: Magnesium

Tips for Better Bone Building, Part 3: Vitamin C

Published on January 30, 2012 in bone health, healthy aging spotlight and vitamin c. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 3: Vitamin C

Collagen is the major structural protein in bone. The proper synthesis and linking of collagen fibers requires large amounts of vitamin C. It is not surprising that nutritionists have found that the density and strength of adult bones increases as daily vitamin C intake increases.9,10 With so many other ways to benefit from a regular intake of vitamin C, why take chances with your bones?

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 4: Phosphorus

References:
9. Macdonald HM, New SA, Golden MH, Campbell MK, Reid DM. Nutritional associations with bone loss during the menopausal transition: Evidence of a beneficial effect of calcium, alcohol, and fruit and vegetable nutrients and of a detrimental effect of fatty acids. Am J Clin Nutr 2004;79:155-165.
10. Maggio D, Barabani M, Pierandrei M, Polidori MC, Catani M, Mecocci P, Senin U, Pacifici R, Cherubini A. Marked decrease in plasma antioxidants in aged osteoporotic women: Results of a crosssectional study. J Clin Endocrinol Metab 2003;88:1523-7152.

Tips for Better Bone Building, Part 2: What is the “Real” Vitamin D Requirement?

Published on January 26, 2012 in bone health, healthy aging spotlight and vitamin d. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 2: What is the “Real” Vitamin D Requirement?

The true test of vitamin D adequacy is whether it prevents the parathyroid glands from secreting parathyroid hormone (PTH). What does the scientific evidence say? Daily intakes of vitamin D much greater than the recommended 400 IU are required to minimize PTH secretion and optimize skeletal health. The results of a statistical analysis of published research published recently in the Journal of the American Medical Association (JAMA) found that men and women over 60 years of age who routinely consumed double the RDA (about 800 IU of vitamin D daily) suffered 25% fewer hip fractures than those who stuck to the RDA.5 Consistent with this analysis, the results of the Women’s Health Initiative Study published recently in the New England Journal of Medicine proved that the RDA for vitamin D was no better than vitamin D deficient diets in protecting the skeleton.6 As shown in the results of another study published recently in the British Medical Journal, even 800 IU daily may not be enough vitamin D for every elderly person.7

Scientists now conclude that an average vitamin D intake of 1000 IU daily is needed by most adults (some may require more) and that an average daily vitamin D intake of 2600 IU would be required in order to ensure that very few older women could become functionally vitamin D deficient. A pioneer of vitamin D research, Dr. Hector F. DeLuca of the University of Wisconsin, has advised all adults to consume 2000 IU of vitamin D daily to optimize health.8 As detailed in the vitamin D chapter later on in this book, many researchers feel that a number of people may need much higher amounts. The FDA also agrees about the importance of achieving adequate intake of vitamin D along with calcium throughout life. In a claim they’ve approved about the relationship between vitamin D and calcium together, they state that, “Adequate calcium and vitamin D throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.” Calcium is the structural backbone for skeletal health and vitamin D controls its incorporation into tissues. Both are vital to promoting healthy bone structure and density.

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 3: Vitamin C

References:
5. Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson-Hughes B. Fracture prevention with vitamin D supplementation: A meta-analysis of randomized controlled trials. JAMA 2005;293:2257-2264.
6. Jackson RD, LaCroix AZ, Gass M, Wallace RB, Robbins J, Lewis CE, Bassford T, Beresford SA, Black HR, Blanchette P, Bonds DE, Brunner RL, Brzyski RG, Caan B, Cauley JA, Chlebowski RT, Cummings SR, Granek I, Hays J, Heiss G, Hendrix SL, Howard BV, Hsia J, Hubbell FA, Johnson KC, Judd H, Kotchen JM, Kuller LH, Langer RD, Lasser NL, Limacher MC, Ludlam S, Manson JE, Margolis KL, McGowan J, Ockene JK, O’Sullivan MJ, Phillips L, Prentice RL, Sarto GE, Stefanick ML, Van Horn L, Wactawski-Wende J, Whitlock E, Anderson GL, Assaf AR, Barad D; Women’s Health Initiative Investigators. Calcium plus vitamin D supplementation and the risk of fractures. N Engl J Med 2006;354:669-683.
7. Porthouse J, Cockayne S, King C, Saxon L, Steele E, Aspray T, Baverstock M, Birks Y, Dumville J, Francis R, Iglesias C, Puffer S, Sutcliffe A, Watt I, Torgerson DJ. Randomised controlled trial of calcium and supplementation with cholecalciferol (vitamin D3) for prevention of fractures in primary care. BMJ 2005;330:1003 (6 pages). doi:10.1136/bmj.330.7498.1003 (http://bmj.com/cgi/content/full/330/7498/1003).
8. DeLuca HF. Overview of general physiologic features and functions of vitamin D. Am J Clin Nutr 2004;80(Suppl.):1689S-1696S.

Tips for Better Bone Building, Part 1: Calcium and Vitamin D

Published on January 24, 2012 in bone health, calcium, healthy aging spotlight and vitamin d. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 1 Calcium and Vitamin D – never alone, always together

The bedrock of every bone is an excellent supply of calcium and vitamin D. It’s only logical – the hard substance of a bone is mostly calcium and vitamin D is needed in order for the gut to absorb calcium and for the bones to know what to do with it. Vitamin D regulates the body’s calcium metabolism (and does much more). The importance of vitamin D for health is no longer a theory. It’s a scientific fact. Its importance for bone health in conjunction with calcium is also well-established.

The results of three “gold standard” randomized placebo-controlled clinical trials all have shown that dietary supplementation with calcium promotes healthy bone structure. In one of these studies, elderly postmenopausal women without previous fractures responded to 4 years of daily dietary supplementation with 1000 mg of calcium with enhanced bone density and structure when compared to similar women being fed a placebo.2 Similarly, a second study showed that elderly postmenopausal women who had previously suffered a spontaneous bone fracture, and had a lifetime of poor calcium nutrition prior to the study, responded to 4 years of daily dietary supplementation with 1200 mg of calcium with 77% fewer new spinal fractures than occurred in women fed a placebo for the 4 years.3 In the third randomized placebo-controlled study, women who previously had suffered multiple fractures and then supplemented their diets with 1500 mg to 2500 mg of calcium daily also enjoyed fewer new fractures than were endured by similar women fed a placebo.4

The U.S. Food and Drug Administration has recognized the relationship between good calcium nutrition and bone health by stating that “Adequate calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.” These government scientists continue to consider the significant scientific evidence that indicates that maintaining adequate calcium intake (that is, the amount that they recommend be consumed on a regular daily basis) can reduce the chances of suffering a spontaneous, “osteoporotic” fracture of the hip, spine or wrist.

A possible side-benefit of maintaining adequate calcium nutrition: On October 12, 2005, the U.S. Food and Drug Administration announced that although they found the scientific evidence inconsistent and not yet conclusive, they agreed that “Some scientific evidence suggests that calcium supplements may reduce the risk of hypertension.”

Another possible side-benefit of maintaining adequate calcium nutrition: On October 12, 2005, the U.S. Food and Drug Administration announced that although the supporting scientific evidence is sparse and not conclusive, “Some evidence suggests that calcium supplements may reduce the risk of colon/rectal cancer” and “Very limited and preliminary evidence suggests that calcium supplements may reduce the risk of colon/rectal polyps.”

But please do not think about calcium in isolation. The ability of calcium to benefit your bones (and cardiovascular system and digestive tract) depends on the cooperation of vitamin D. Unfortunately, even if you are making sure to get the recommended amount of vitamin D every single day, you still may not be getting enough vitamin D to optimally support your health.

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 2: What is the “Real” Vitamin D Requirement?

References:
2. Reid IR, Ames RW, Evans MC, Gamble GD, Sharpe SJ. Long-term effects of calcium supplementation on bone loss and fractures in postmenopausal women: A randomized controlled trial. Am J Med 1995;98:331-335.
3. Recker RR, Hinders S, Davies KM, Heaney RP, Stegman MR, Lappe JM, Kimmel DB. Correcting calcium nutritional deficiency prevents spine fractures in elderly women. J Bone Miner Res 996;11:1961- 1966.
4. Riggs BL, Seeman E, Hodgson SF, Taves DR, O’Fallon WM. Effect of the fluoride/calcium regimen on vertebral fracture occurrence in postmenopausal osteoporosis. Comparison with conventional therapy. N Engl J Med 1982;306:446-450.

Strong Bones – Strong Body

Published on January 17, 2012 in bone health and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Strong Bones – Strong Body

Healthy bones are fundamental to good health. Unhealthy bones are more than just a concern – they can signify a significant decrease in structural integrity and raise red flags for overall health status. According to the International Osteoporosis Foundation,1 a quarter of all men and fully half of all women will break at least one bone after the age of fifty. In both men and women, about half of those breaks will involve the hip. Hip fractures are especially deadly – a hip fracture triples the chances of dying within 5 years. In fact, one year after suffering a hip fracture, 20% of the victims will be dead, another 30% will be permanently disabled and at least 80% will not recover. Chronic back pain, loss of height, deformities, sleep disorders and mood problems are common consequences endured by survivors.

Maintaining healthy bone function entails several fundamentals of diet, lifestyle and nutritional support. While not difficult, incorporating these fundamentals to support optimal bone health is a meticulous process that requires life-long attention.

Nutrition and Bone Health
There have been a number of exciting discoveries in the 21st century that have expanded this relationship far beyond “drink more milk.” Some well-known nutrients are becoming better understood and a few somewhat unexpected roles have been uncovered as the effects of the immune response on bones have begun to become appreciated. Excellent dietary practices (and a little help from bone-friendly supplements) and you’ll be standing tall for decades to come.

Next Best Kept Secrets to Healthy Aging topic:
Calcium and Vitamin D – never alone, always together

References:
1. International Osteoporosis Foundation. Osteoporosis: Teaching Slide Kit. Lyon, France. (http://www.osteofound.org/health_professionals/teaching_resources/slide_kit.html)

Nutritional Support for Skin Health

Published on January 13, 2012 in healthy aging spotlight and skin health. 2 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Nutritional Support for Skin Health

Skin health is a direct reflection of health overall. What’s on the inside is expressed on the outside. In many traditions worldwide, skin health has been related to “impurities” and “toxins” in the blood. Furthermore, several traditional medical systems advocate supporting the efficiency of the liver and detoxifying organs of the body as a means of enhancing skin health. It makes sense that an excessive level of “toxins” in circulation could potentially cause blemishes on the skin. Thus, supporting liver health as a means of supporting healthy skin is a viable approach.

Besides the liver, poor skin health has been related to digestive function. Our digestive tracts are one of the means for the outside world to make direct contact with our insides, especially in the realm of foods and diet. It’s also where many of our food intolerances are developed, either because of immune deficiencies or because of defects in our digestive capacities. Another contributing factor is bacteria and yeast that normally populate our digestive tract. If the bacterial flora is health-promoting, they help digest our food and aid in extracting skin-healthy nutrients from the diet. If the bacterial flora is unhealthy, we fail to take full advantage of the nutrients contained within the foods we eat. Unhealthy bacteria and yeast can also excrete toxins into the gut that can add to the toxic burden our bodies have to deal with, eventually affecting the health of our skin.

A further aspect related to skin health that is important to keep in mind is that the skin itself is a major barrier, which shields and protects our bodies from the ravages of our environment. Intact skin functions to protect us from potential insults that we are exposed to in the world in which we live. Damaged skin compromises this protective shield, leading to compromises in immune defenses and other health problems.

When considering supporting skin health, think about nourishing the skin (and body) from within. What’s healthy for the body is healthy for the skin. Ensuring that our diets contain nutrients that are healthy and support the structural needs of the skin is the first step. The next step is to ensure optimal digestive function and to ramp up the detoxifying ability of the liver. Finally, limiting the effects of environmental exposures that can compromise skin health is also important.

Keeping Healthy Skin Healthy
Healthy skin is smooth, soft, and supple, with a nice uniform color and the sheen of youthfulness. Discolorations and other blemishes aren’t just unsightly – they alert you to the less-thanoptimal health status of your natural outer covering. The beneficial effects of your favorite creams, which contribute important nutrients and hydration from the outside, can be augmented by including several skin-friendly nutrients in your diet.

Pycnogenol to Enhance Venous Tone and Circulation
Pycnogenol strengthens the ability of small blood vessels in the skin to resist oxidative damage.1 Results of recently published human clinical trials confirm the power of Pycnogenol to promote healthy, well-nourished skin by supporting healthy circulation and vein health.2,3 Pycnogenol also contains compounds that have potent antioxidant properties to support the skin’s immune defenses.

Hyaluronic Acid for Skin Elasticity
Aging skin contains less hyaluronic acid. Because hyaluronic acid is the most abundant water-binding glycosaminoglycan in healthy skin, loss of hyaluronic acid results in loss of elasticity and increased density – giving skin a dry and wrinkled appearance. Adding hyaluronic acid back to skin increases its moisture content and flexibility.

Exposure to sunlight also dries skin and reduces its flexibility. Increasing the hyaluronic acid content of skin increases its resistance to the deleterious effects of sunlight. A paper published recently in the Journal of Pharmacology and Pharmaceutical Science has shown hyaluronic acid to be a powerful antioxidant within the skin that prevents wrinkle-producing free radical damage of the skin as well as maintaining the normal level of hydration within the skin.4

Hyaluronic acid promotes flexible and supple skin, which makes it an ideal candidate for your skin anti-aging program.

Smooth Out Your Coloration with Nutrition
Extracts of pomegranate fruit can help decrease your skin’s tendency to develop spotty pigmentation after exposure to sunlight. In research published recently in Bioscience, Biotechnology and Biochemistry, the consumption of pomegranate extract prevented much of the excess pigmentation that otherwise was caused by sunlight exposure.5 Other research published recently in Photochemistry and Photobiology has shown that pomegranate extract blocks the effects of ultraviolet light on the chemical pathways in the skin that can produce the unsightly signs of skin aging.6

Discolored spots on the skin can be caused by excessive oxidation within the skin – usually triggered by unprotected exposure to a little too much sun. Those great antioxidant vitamins, vitamin C and vitamin E, can intercept runaway melanin production in your skin – a major cause of the undesirable appearance of photoaged skin. But these vitamins never are as powerful as when they are combined with other targeted nutrients such as melatonin, which works in concert with the antioxidant vitamins to keep skin from overreacting to sunlight.

Another key to healthy skin is filling your diet with colorful phytonutrients! A growing body of research shows that men and women who supplement their diets with ß-carotene, lutein and lycopene (along with vitamin C and vitamin E) can increase the ability of their skin to withstand sunlight without burning – powerful additional antioxidant support for a good sunscreen!

Stay Cool and Remain Refreshed – Both Are Good for Your Skin
Iced tea is for beating the heat inside your body – and it also helps you handle the sun’s energy on the outside. Iced tea, and especially green tea, adds nutrients to your skin that increase its natural barrier to sunlight penetration. Research findings published recently in the Chinese Medical Journal and in the Journal of Nutrition testify to the protective properties of the phytonutrients in tea and especially in green tea.7,8 It turns out green tea contains phytochemicals that have superb antioxidant activity. This property of tea allows it to confer potent protection to skin cells.

Lose Excess Fat for a Trimmer Appearance and More Supple Skin
You knew that if you could get yourself to limit your intake of fats you could drop a few pounds and trim your shape. You also need to know that that excess layer of fat you have built up between your skin and the rest of your body acts to dry out and stiffen your skin.9 Take home message – don’t take the fat home – leave it in the store or restaurant and help your skin draw admiration to your entire appearance.

Fish Oil for Skin Cell Communication
The essential fatty acids contained in fish oil are extremely beneficial for the skin. Our diets generally contain a large proportion of unhealthy fats and a high percentage of omega-6 fatty acids. However, cell membranes preferentially use the omega-3 fats from fish for incorporation into their membranes. These fats facilitate cell-to-cell communication and enhance the ability of cells to flush toxins out and push nutrients in, keeping cells healthy. While this is the case with cells throughout the body, this is also certainly true for skin cells. Thus, for truly vibrant skin, eat wild-caught fish that is loaded with omega-3 oils and supplement with a high-quality fish oil supplement.

Healthy Bacteria = Healthy Skin
Digestive function can have a big impact on skin health. Probiotic organisms are bacteria that produce beneficial health effects in the body and support optimal digestive function and nutrient absorption. Thus, supplementing with probiotics can have beneficial effects on the skin as they facilitate nutrient utilization by the body.

Support the Liver, Support the Skin
The liver is the major detoxifier of the body. Keeping the blood free and clear of toxins can have a large effect on the appearance of the skin. By enhancing the liver’s detoxifying efficiency, you can ensure that toxins in circulation are properly neutralized. Herbs such as milk thistle and turmeric, and nutrients such as N-acetylcysteine and other antioxidants, play a role in supporting liver function. See the Liver Support chapter for more information on liver-healthy practices.

Supporting the skin begins with promoting the health of the digestive tract and liver, and providing optimal levels of nutrients that directly support skin health. Incorporating skin healthy dietary practices and therapeutic nutrients into your daily regimen can leave your skin supple, youthful, and glowing. The skin is a reflection of what’s underneath. Keep it happy by nourishing your insides.

Next Best Kept Secrets to Healthy Aging topic:
Nutritional Support for Bone Health

References:
1. Gulati OP. Pycnogenol in venous disorders: A review. Eur Bull Drug Res 1999;7:8-13.
2. Belcaro G, Cesarone MR, Errichi BM, Ledda A, Di Renzo A, Stuard S, Dugall M, Pellegrini L, Rohdewald P, Ippolito E, Ricci A, Cacchio M, Ruffini I, Fano F, Hosoi M. Venous ulcers: Microcirculatory improvement and faster healing with local use of Pycnogenol. Angiology 2005;56:699-705.
3. Cesarone MR, Belcaro G, Rohdewald P, Pellegrini L, Ledda A, Vinciguerra G, Ricci A, Gizzi G, Ippolito E, Fano F, Dugall M, Acerbi G, Cacchio M, Di Renzo A, Hosoi M, Stuard S, Corsi M. Comparison of Pycnogenol and Daflon in treating chronic venous insufficiency: A prospective, controlled study. Clin Appl Thromb Hemost 2006;12:205- 212.
4. Trommer H, Neubert RH. Screening for new antioxidative compounds for topical administration using skin lipid model systems. J Pharm Pharm Sci 2005;8:494-506.
5. Yoshimura M, Watanabe Y, Kasai K, Yamakoshi J, Koga T. Inhibitory effect of an ellagic acid-rich pomegranate extract on tyrosinase activity and ultraviolet-induced pigmentation. Biosci Biotechnol Biochem 2005;69:2368-2373.
6. Syed DN, Malik A, Hadi N, Sarfaraz S, Afaq F, Mukhtar H. Photochemopreventive effect of pomegranate fruit extract on UVA-mediated activation of cellular pathways in normal human epidermal keratinocytes. Photochem Photobiol 2006;82:398-405.
7. Song XZ, Bi ZG, Xu AE. Green tea polyphenol epigallocatechin-3- gallate inhibits the expression of nitric oxide synthase and generation of nitric oxide induced by ultraviolet B in HaCaT cells. Chin Med J 2006;119:282-287.
8. Heinrich U, Neukam K, Tronnier H, Sies H, Stahl W. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Nutr 2006;136:1565-1569.
9. Boelsma E, van de Vijver LP, Goldbohm RA, Klopping-Ketelaars IA, Hendriks HF, Roza L. Human skin condition and its associations with nutrient concentrations in serum and diet. Am J Clin Nutr 2003;77:348-355.

Nutritional Support for Eye Health

Published on January 4, 2012 in eye health, healthy aging spotlight, lutein and pycnogenol. 0 Comments Tags: .

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Eye Health – Seeing is Believing

Vision and eyesight often receive little attention when it comes to nutrition. The vast majority of people are unaware that there are foods and nutritional support ingredients that can promote healthy vision as they get older. Whether you prefer to add selected fruits and vegetables to your diet, supplement your diet with an appropriate high-quality formula, or both, the foundation of eye health is the combination of several ingredients that prevent free radical destruction of eye tissue over the long run to maintain healthy visual function with age. These include basic antioxidants such as vitamins C and E, ß-carotene, and the mineral zinc (balanced with copper); two vastly underappreciated phytonutrients – lutein and zeaxanthin; the extract of French maritime pine bark – Pycnogenol – and potentially the structural-support nutrient hyaluronic acid. These powerful nutritional support champions form the basis of every healthy vision regimen.

Antioxidants ß-Carotene, vitamins C, E and Zinc

The AREDS (Age-Related Eye Disease Study) trial was conducted several years ago under the sponsorship of the National Eye Institute, which is a part of the National Institutes of Health. The trial was conducted to evaluate the effect of supplementation with antioxidant vitamins and the mineral zinc in supporting eye health in aging individuals. The AREDS study involved 4,757 participants aged between 55 and 80 years old. The results of the study were released in October 2001. The study participants supplemented with either antioxidants alone, zinc alone, or the combination of antioxidants plus zinc for an average of 6.3 years. The group supplementing with the combination had the best outcomes with statistically significant results in maintaining normal visual acuity over that period of time.1

The formula used in the study included 500 mg of vitamin C, 400 IU of vitamin E, 15 mg of ß-carotene, 80 mg of zinc and 2 mg of copper supplemented on a daily basis. This study was integral in showing that a relatively high dose of antioxidant nutrients was able to help promote healthy vision in elderly individuals, and suggests the benefits of antioxidant supplementation to eye health.

The human retina contains the photoreceptor cells that convert light into vision. A healthy retina is absolutely vital to good vision. Oxidative damage to the eye is the most common cause of vision problems and loss in adulthood.2 Preventing oxidative damage before it happens is the best protection you can give your eyes.

Lutein, Zeaxanthin and the Retina

Fortunately, the retina contains lutein and zeaxanthin, the carotenoid cousins of ß-carotene. Lutein and zeaxanthin absorb ultraviolet light – a powerful antioxidant effect that protects the retina from oxidative damage. The absorption of ultraviolet light before it reaches the photoreceptors also helps to keep the visual image clear and distortion-free. By absorbing ultraviolet light, lutein and zeaxanthin contribute to visual acuity.

Smoke in Your Eyes (a bad thing)

Smoking has detrimental effects all around. Several tissues can suffer oxidative damage as a result of exposure to several of the compounds present in cigarette smoke. Direct exposure to cigarette smoke causes oxidation in the eye and its internal structures, and can double the retina’s need for the carotenoids lutein and zeaxanthin.

Age-Related Changes in Vision

Age also increases the retinal requirement for lutein and zeaxanthin, which approximately doubles between the ages of 20 and 80 years.3 Elderly men and women with low amounts of retinal lutein and zeaxanthin experience a decline in visual acuity and are much more likely to suffer age-related visual stress. Daily dietary supplementation with as little as 6 mg of lutein is a powerful promoter of visual acuity and eye health.4,5

Of course, “age-related” refers less to the fact that an individual is getting older and more to the fact that there is oxidative damage to eye tissue, which can occur at any age and in any individual. Thus, ensuring adequate lutein intake can be beneficial for everyone.

Lutein, Zeaxanthin and the Lens

Oxidative damage to the structure of the eye known as the lens is also common. Lutein and zeaxanthin filter high-energy blue light and function as antioxidants in the lens – functions which can protect this essential eye structure from being damaged. Researchers found that women aged 53 to 73 years with daily lutein plus zeaxanthin intakes of at least 2.4 mg nearly doubled their chances of having optimally-functioning lenses.6 Yet another reason for supplementing with these beneficial carotenoids.

Lutein, Zeaxanthin and the Optic Nerve

Making sure that your eyes contain enough of the natural antioxidants, lutein and zeaxanthin, can ensure continued support for optic nerve health. The optic nerve transmits visual information from retinal tissue to the brain. Thus, damage to the optic nerve can severely affect visual acuity. Ensuring adequate lutein and zeaxanthin intake can protect the optic nerve from free radical damage.

Lutein and Zeaxanthin – Where Do They Come From?

The lutein and zeaxanthin of the macular pigment are entirely of dietary origin (and therefore lutein and zeaxanthin are essential nutrients).2 Lutein and zeaxanthin are found naturally in corn, broccoli, green beans, green peas, brussels sprouts, cabbage, kale, collard greens, spinach, lettuce, kiwi, honey dew, nettles, algae, the petals of many yellow flowers, the yolks of eggs laid by hens fed marigolds and high-quality dietary supplements. The results of a study published recently in the Journal of Nutrition indicate that more of the lutein (and probably zeaxanthin) that you consume can be absorbed if you add a little avocado.7

Recent studies have also confirmed that the more lutein and zeaxanthin one consumes, the more it can benefit eye health. Studies suggest that dietary intake of both carotenoids causes an increase in the amount of carotenoids reaching the eyes and thus able to confer protection from free radical damage.8,9

Pycnogenol

As we know, the normal processes of vision and daily environmental exposures to eye tissue produce vast amounts of free radicals. Overload your eyes with these destructive byproducts of sight and you risk permanent damage to the retina, cornea and lens. Pycnogenol protects the structures of the eye – the cornea, lens and retina – from vision-destroying oxidation.10

Incorporating eye-friendly nutrients into your daily nutritional regimen increases your chances of enjoying worry-free visual function throughout life. Antioxidant nutrients such as ß-carotene, vitamins C and E, Zinc, the carotenoids lutein and zeaxanthin, Pycnogenol and hyaluronic acid can all play a part in ensuring you maintain healthy visual acuity and eye function by providing your visual organs with the nourishment and protection they desire.

Next Best Kept Secrets to Healthy Aging topic:
Skin Health – Nourishing your Insides to Nourish your Outsides

References:
1. Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss. Arch Opthalmol 2001;119:1417-1436.
2. Beatty S, Boulton M, Henson D, Koh H-H, Murray IJ. Macular pigment and age related macular degeneration. Br J Ophthalmol 1999;83:867–877.
3. Beatty S, Murray IJ, Henson DB, Carden D, Koh H-H, Boulton ME. Macular pigment and risk for age-related macular degeneration in subjects from a Northern European population. Invest Ophthalmol Vis Sci 2001;42:439-446.
4. Richer S, Stiles W, Statkute L, Pulido J, Frankowski J, Rudy D, Pei K, Tsipursky M, Nyland J. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: The Veterans LAST study (Lutein Antioxidant Supplementation Trial). Optometry 2004;75:216-230.
5. Seddon JM, Ajani UA, Sperduto RD, Hiller R, Blair N, Burton TC, Farber MD, Gragoudas ES, Haller J, Miller DT, et al. (1994) Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group. JAMA 1994;272:1413-1420.
6. Jacques PF, Chylack LT Jr, Hankinson SE, Khu PM, Rogers G, Friend J, Tung W, Wolfe JK, Padhye N, Willett WC, Taylor A. Long-term nutrient intake and early age-related nuclear lens opacities. Arch Ophthalmol 2001;119:1009-1019.
7. Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr 2005;135:431-436.
8. Burke JD, Curran-Celentano J, Wenzel AJ. Diet and serum carotenoid concentrations affect macular pigment optical density in adults 45 years and older. J Nutr 2005;135:1208-1214.
9. Rodriguez-Carmona M, Kvansakul J, Harlow JA, Kopcke W, Schalch W, Barbur JL. The effects of supplementation with lutein and/or zeaxanthin on human macular pigment density and colour vision. Ophthalmic Physiol Opt 2006;26:137-147.
10. Dene BA, Maritim AC, Sanders RA, Watkins JB 3rd. Effects of antioxidant treatment on normal and diabetic rat retinal enzyme activities. J Ocul Pharmacol Ther 2005;21:28-35.
11. Aragona P, Papa V, Micali A, Santocono M, Milazzo G. Long term treatment with sodium hyaluronate-containing artificial tears reduces ocular surface damage in patients with dry eye. Br J Ophthalmol 2002;86:181-184.
12. Debbasch C, De La Salle SB, Brignole F, Rat P, Warnet JM, Baudouin C. Cytoprotective effects of hyaluronic acid and Carbomer 934P in ocular surface epithelial cells. Invest Ophthalmol Vis Sci 2002;43:3409- 3415.

Blood Sugar – Healthy Support for Optimal Levels

Published on December 20, 2011 in blood sugar levels and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Blood Sugar – Healthy Support for Optimal Levels

As the development and progression of unhealthy blood glucose metabolism can often take years, it is important to establish and inculcate practices early on which can support healthy blood sugar metabolism.

Powerful Practices to Promote a Healthy Relationship between You and Sugar

You can take charge of your body’s struggle to control glucose. Implementing these powerful practices can promote healthy blood sugar metabolism as a part of your diet.

Eat Less Sugar and Eat It More Slowly

The “sugar load” you place on your body directly reflects how much sugar and starch you eat – the more glucose in any form that you eat or drink, digest, absorb and send into your blood, the more you need to work to get the glucose into your cells. Thus, eating less simple carbohydrates and processed foods, while eating more complex carbohydrates and fiber-rich foods, can lead to decreased absorption of sugar from meals and better overall blood sugar regulation. Why make your blood sugar-regulation system work any harder than is necessary?

Establish and Maintain a Healthy Body Weight

As is confirmed by recently published research body fat interferes with insulin’s ability to stimulate your muscle cells to remove glucose from your blood.1 The more fat you’re carrying, the less able you are to maintain healthy blood glucose regulation. Period. No more discussion. No excuses. Maintaining a healthy body weight through diet and exercise facilitates proper sugar utilization. Get your weight right and help keep your blood glucose under control. It’s that simple.

DASH to Glucose Health

Lifestyle changes that incorporate a combination of weight loss, reduced sodium intake, increased physical activity, moderation of alcohol intake and a diet high in fruits, vegetables and low-fat dairy products (low in total fat, saturated fat, and cholesterol contents; high in magnesium, calcium and protein contents) – the “DASH” Lifestyle – dramatically improve insulin sensitivity in older adults who are not yet hyperglycemic. Even simply increasing the number of servings of fruits and vegetables consumed daily to 5 (still below the recommended 7 to 9 servings) has been shown to provide powerful protection to the blood glucose regulatory system. So has cutting back to only one serving of red meat daily. Of course, so has consuming the recommended amount of dietary fiber which, according to a recent study, can improve insulin sensitivity by about 10% and contribute to sustained maintenance of healthy blood glucose control into the future.2 The merits of this lifestyle approach have been reinforced by the findings in a study published recently in the American Journal of Clinical Nutrition – limiting yourself to only one serving of French fries a week significantly enhances chances of having healthy blood glucose control.3

Add the Correct Mix of Minerals

The US Food and Drug Administration approved a Qualified Health Claim for chromium – they agreed that daily dietary supplementation with chromium picolinate (with more than 50 mcg of chromium) can improve insulin sensitivity and restore and maintain healthy blood glucose regulation and homeostasis.4 The US Food and Drug Administration also has determined that daily chromium picolinate may reduce the risk of developing adult onset (“type 2”) diabetes later in life.4 The results of a human clinical trial published recently in Fertility and Sterility confirm that dietary supplementation with chromium picolinate (1000 mcg of chromium daily) dramatically supports the maintenance of healthy blood glucose regulation and protects it from destabilizing influences.5

Adequate intake of the important mineral magnesium is required for maintenance of stable insulin sensitivity. In individuals with normal fasting blood glucose and insulin concentrations, fasting plasma insulin concentration goes down as dietary magnesium intake goes up – a principle that was confirmed again in the results of a study published recently in Diabetes Care.6 In other words, as magnesium intake increases, less insulin is needed to help muscle cells obtain glucose from the blood. The longer you can maintain a high degree of insulin efficiency, the longer you maintain adequate blood glucose regulation capacity. As shown in a 6-year study of 39,345 women, a 12-year study of 42,872 men and an 18-year study of 85,060 women – adults who routinely consume at least 300 mg of magnesium daily have healthier glucose metabolism over the years and are more likely to maintain health with age.

The little-known trace mineral, vanadium, also plays important roles in promoting healthy blood sugar control. Vanadium may also protect other tissues against the potential consequences of chronically dysregulated blood sugar. In a study of rat eyes published recently in the Journal of Biosciences, vanadium protected the lens from the destructive effects of overexposure to glucose.7 In live rats, vanadium supplementation has prevented disruptions in glucose regulation caused by a diabetes-inducing drug. While these studies were in diseased animals, vanadium may also be of utility in healthy humans. As an example, supplementation with 150 mg of vanadium (as vanadyl sulfate) daily has been shown to increase the ability to move glucose from the blood into muscle cells – promoting the sustained normalization of blood glucose regulation in human subjects.

It seems that minerals function in synergy with one another – vanadium contributes to blood glucose regulation by facilitating the regulatory actions of magnesium, while magnesium enables chromium to increase the insulin sensitivity of muscle cells.

A Note of Caution – Never become confused by thinking that dietary ingredients such as chromium, magnesium or vanadium, effective components of a comprehensive healthy blood glucose maintenance program, can substitute for hypoglycemic drugs if your blood glucose already is out of control. As shown by the results of a human clinical trial published recently in Diabetes Care, maintaining healthy blood glucose regulation is not the same as restoring regulation by the treatment of an existing disease.8 Thus, take your minerals to help keep you healthy before your sugar levels are to the point where they may not do much good.

Sprinkle on the Cinnamon

Cinnamon can facilitate the normal action of insulin. In men and women, 1 to 6 g of cinnamon daily maintained normal blood sugar levels in a study that reinforced the expectation that cinnamon consumption can contribute to the maintenance of healthy blood sugar regulation and insulin sensitivity. However, the results of a human clinical trial published recently in the Journal of Nutrition suggest that small amounts of cinnamon (less than 3 g daily) may not contribute to the maintenance of healthy sugar metabolism.9 It appears that the benefits of cinnamon adhere to the time-honored culinary principle that too little spice is without effect. However, a small study conducted using a particular water-soluble cinnamon extract showed significant benefits on blood sugar levels and body composition. The results of the study pointed out that individuals supplemented with 500 mg per day of the extract had healthier fasting blood sugar levels and a statistically significant decrease in body fat than individuals in the placebo group when the extract was given as a part of a healthy diet.10

Dark Chocolate in Moderation

How can something that tastes so good be so healthy? According to the results of a study published recently in the American Journal of Clinical Nutrition, faithful daily consumption of 4 ounces of dark chocolate (containing about 500 mg of quercetin and mixed catechins) helped maintain normal sensitivity to insulin, contributing to healthy blood sugar control.11 One caution – this much dark chocolate will add about 500 calories to your daily caloric intake. Remember to adjust your dietary intake of calories – and exercise more – instead of just adding the chocolate!

Herbal Support for Healthy Blood Sugar

Extracts of the leaves of the herb Gymnema sylvestre contain phytonutrients that promote and sustain healthy blood sugar concentrations. Gymnema is an herb that has been used traditionally in the Ayurvedic herbal system to support normal blood sugar levels and has been researched in animals and humans.12 This herb acts in part by slowing the rate of absorption of the sugar in foods and beverages. However, because this herbal extract also may act in part by stimulating some insulin secretion by the pancreas and by itself could contribute to hyperinsulinemia, it should not be consumed alone but only in combination with the other dietary ingredients that increase the efficiency of insulin action in muscle and stimulate glucose entry into muscle cells.

Fenugreek seeds contain 4-hydroxyisoleucine, an amino acidlike phytonutrient that increases muscle cell sensitivity to insulin and facilitates the maintenance of long-term glucose homeostasis. Findings published recently in Molecular and Cellular Biochemistry confirmed the results of a number of previous studies by showing that Fenugreek seed powder promotes sustained normalization of blood glucose regulation.13 Similarly, the daily consumption of several grams of powdered Fenugreek seeds has been found to contribute to the stabilization and maintenance of healthy fasting plasma glucose concentrations and oral glucose tolerance (ability to move glucose from the blood into muscle cells) in men and women. In addition, a study of rat eyes published recently in Molecular and Cellular Biochemistry found that Fenugreek seed powder protected the lens and retina from the destructive effects of overexposure to glucose.14 These reports demonstrate that Fenugreek seed powder promotes 1) normalization of blood glucose regulation, 2) protective glucose homeostasis in the tissues most susceptible to permanent hyperglycemic damage and 3) stabilization and maintenance of healthy oral glucose tolerance. Thus adding herbs like Gymnema sylvestre as a dietary supplement, and incorporating spices like Fenugreek and others to your diet, can lead to long-term healthy regulation of blood sugar metabolism.

Phytonutrients for Healthy Blood Sugar Maintenance

The findings of two recently published studies indicate that the phytonutrients (not the caffeine) in both regular and “decaf” coffees are beneficial in the maintenance of healthy blood glucose regulation.15,16 In fact, the more coffee these 117,071 American women drank on a regular basis, day in, day out, year after year, the better their regulation of blood glucose metabolism. Coffee contains chlorogenic acid and trigonelline, its two major phytonutrient components. A recent study found that acute intake of chlorogenic acid and trigonelline in 15 men was found to significantly reduce blood sugar levels as assessed by performance of an oral glucose tolerance test (OGTT) compared to placebo.17

Maintaining blood sugar levels in an ideal range is an important cornerstone for health and wellness. Healthy blood sugar regulation can be achieved by implementing several dietary measures, incorporating exercise and other healthy lifestyle practices into your daily routine, and by adding health-promoting nutritional supplements to your daily regimen.

Next Best Kept Secrets to Healthy Aging topic:
Healthy Circulation: Go with the Flow

References:
1. Virtanen KA, Iozzo P, Hallsten K, Huupponen R, Parkkola R, Janatuinen T, Lonnqvist F, Viljanen T, Ronnemaa T, Lonnroth P, Knuuti J, Ferrannini E, Nuutila P. Increased fat mass compensates for insulin resistance in abdominal obesity and type 2 diabetes: A positron-emitting tomography study. Diabetes 2005;54:2720-2726.
2. Weickert MO, Mohlig M, Schofl C, Arafat AM, Otto B, Viehoff H, Koebnick C, Kohl A, Spranger J, Pfeiffer AF. Cereal fiber improves whole-body insulin sensitivity in overweight and obese women. Diabetes Care 2006;29:775-780.
3. Halton TL, Willett WC, Liu S, Manson JE, Stampfer MJ, Hu FB. Potato and French fry consumption and risk of type 2 diabetes in women. Am J Clin Nutr 2006;83:284-290.
4. Schneeman BO. Qualified health claims: Letter of enforcement discretion — Chromium picolinate and insulin resistance (Docket No. 2004Q-0144) (letter). Office of Nutritional Products, Labeling, and Dietary Supplements, Center for Food Safety and Applied Nutrition, Food and Drug Administration, Washington, DC, August 25, 2005.
5. Lydic ML, McNurlan M, Bembo S, Mitchell L, Komaroff E, Gelato M. Chromium picolinate improves insulin sensitivity in obese subjects with polycystic ovary syndrome. Fertil Steril 2006;86:243-246.
6. Huerta MG, Roemmich JN, Kington ML, Bovbjerg VE, Weltman AL, Holmes VF, Patrie JT, Rogol AD, Nadler JL. Magnesium deficiency is associated with insulin resistance in obese children. Diabetes Care 2005;28:1175-1181.
7. Preet A, Gupta BL, Yadava PK, Baquer NZ. Efficacy of lower doses of vanadium in restoring altered glucose metabolism and antioxidant status in diabetic rat lenses. J Biosci 2005;30:221-230.
8. Kleefstra N, Houweling ST, Jansman FG, Groenier KH, Gans RO, Meyboom-de Jong B, Bakker SJ, Bilo HJ. Chromium treatment has no effect in patients with poorly controlled, insulin-treated type 2 diabetes in an obese Western population: A randomized, doubleblind, placebo-controlled trial. Diabetes Care 2006;29:521-525.
9. Vanschoonbeek K, Thomassen BJ, Senden JM, Wodzig WK, van Loon LJ. Cinnamon supplementation does not improve glycemic control in postmenopausal type 2 diabetes patients. J Nutr 2006;136:977- 980.
10. Ziegenfuss TN, Hofheins JE, Mendel RW, Landis J, Anderson RA. Effects of a water-soluble cinnamon extract on body composition and features of the metabolic syndrome in pre-diabetic men and women. J Int Soc Sports Nutr 2006;3:45-53.
11. Grassi D, Necozione S, Lippi C, Croce G, Valeri L, Pasqualetti P, Desideri G, Blumberg JB, Ferri C. Cocoa reduces blood pressure and insulin resistance and improves endothelium-dependent vasodilation in hypertensives. Hypertension 2005;46:398-405.
12. Gad MZ, El-Sawalhi MM, Ismail MF, El-Tanbouly ND. Biochemical study of the anti-diabetic action of the Egyptian plants Fenugreek and Balanites. Mol Cell Biochem 2006;281:173-183.
13. Anonymous. Gymnema sylvestre. Altern Med Rev 1999 Feb;4(1):46-7.
14. Preet A, Siddiqui MR, Taha A, Badhai J, Hussain ME, Yadava PK, Baquer NZ. Long-term effect of Trigonella foenum graecum and its combination with sodium orthovanadate in preventing histopathological and biochemical abnormalities in diabetic rat ocular tissues. Mol Cell Biochem 2006; May 23. doi: 10.1007/s11010- 006-9156-0.
15. van Dam RM, Willett WC, Manson JE, Hu FB. Coffee, caffeine, and risk of type 2 diabetes: A prospective cohort study in younger and middle-aged U.S. women. Diabetes Care 2006;29:398-403.
16. Pereira MA, Parker ED, Folsom AR. Coffee consumption and risk of type 2 diabetes mellitus. Arch Intern Med 2006;166:1311-1316.
17. van Dijk AE, Olthof MR, Meeuse JC, Seebus E, Heine RJ, van Dam RM. Acute effects of decaffeinated coffee and the major coffee components chlorogenic acid and trigonelline on glucose tolerance. Diabetes Care 2009;32(6):1023-5.

Brain Health: Brain Inflammation

Published on December 19, 2011 in brain health and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Brain Health: Brain Inflammation

The human brain seems to develop a state of chronic low-grade inflammation after a number of decades of life.34 The ravages of free radical accumulation become detectible with increasing age. In this state, the chemical messages being exchanged by the activated immune system of the brain have the side-effect of occasionally interfering with neuronal function.35 Therefore, the dietary agents that help modulate free radical production, contained within fruits and vegetables, and fish, in particular, may be useful in helping your brain ward off some of the influences that could be contributing to its accelerated aging. Adding several brain health boosters to your daily regimen, in the form of dietary supplements, can provide further support in your quest to protect the fundamental functions of the brain throughout life.

Brain Health Boosters

  • B-Vitamins
  • Magnesium
  • Zinc
  • Iron
  • N-Acetylcysteine
  • Fish Oils
  • Phosphatidylserine
  • Ginkgo biloba leaf extract
  • Glycerophosphocholine (GPC)
  • Choline
  • Vinpocetine
  • Acetyl-L-Carnitine
  • Vitamin E
  • Selenium
  • Vitamin C
  • Quercetin
  • Resveratrol
  • Pomegranate Juice
  • Carotenoids
  • Pycnogenol
  • Fruits and Vegetables

Next Best Kept Secrets to Healthy Aging topic:
Blood Sugar – Healthy Support for Optimal Levels

References:
34. Chang RC, Chen W, Hudson P, Wilson B, Han DS, Hong JS. Neurons reduce glial responses to lipopolysaccharide (LPS) and prevent injury of microglial cells from over-activation by LPS. J eurochem 2001;76:1042-1049.
35. Stella N, Estelles A, Siciliano J, Tence M, Desagher S, Piomelli D, Glowinski J, Premont J. Interleukin-1 enhances the ATP-evoked release of arachidonic acid from mouse astrocytes. J Neurosci 1997;17:2939-2946.

Brain Health: Neuroprotection

Published on December 16, 2011 in brain health and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Brain Health: Neuroprotection

Neuroprotection is a term that describes mechanisms to protect the brain from oxidative damage.23 The brain is an organ that is especially sensitive to oxidative stress, and many of the biochemical and metabolic changes that accumulate with advancing age act to increase the oxidative stress on the human brain. Increased oxidative stress has a harmful impact on cognitive functioning and, as discussed above, is a major cause of brain aging.

The need for additional neuroprotection will accompany any situation in which brain metabolism is increased – such as during learning, thinking or any of the other cognitive processes. There is evidence suggesting that inadequate neuroprotection is part of the set of factors that can impair learning, memory, attention and concentration. On the other hand, increasing neuroprotective capacity may be able to prevent these impairments and could even foster the repair of oxidative damage in the brain.

Vinpocetine
Vinpocetine is a substance that protects neurons from oxidative damage. In addition, vinpocetine acts as a cerebral vasodilator that enhances circulation to the brain. Increased oxygen and nutrient supply to the brain can enhance cognitive functioning ability; in several experiments, 10 mg of vinpocetine has increased the ability to distinguish discrete sensory data, reduced reaction time and enhanced short-term memory functions (retention and recall).24,25 Furthermore, vinpocetine has been found to have free radical scavenging effects at concentrations that are achievable in humans, with dose-dependent antioxidant activity capable of protecting the integrity of brain tissues.26 The dual action of vinpocetine to enhance brain oxygenation and support antioxidant protection of brain structures makes vinpocetine a unique nutrient for cognitive support.

Acetyl-L-Carnitine
Acetyl-L-carnitine is a modified version of L-carnitine that is transported into the brain where it acts as a strong antioxidant. This property was demonstrated in research published recently in Neuropharmacology.27 In that experiment, nerve cells became more resistant to oxidative attack when acetyl-L-carnitine was available to them.

The neuroprotective properties of acetyl-L-carnitine are associated with beneficial effects on cognitive functioning. As shown in a “gold standard” randomized placebo-controlled clinical trial, elderly men and women with very mild age-related cognitive decline who supplemented their diets with 2000 mg of acetyl-L-carnitine enjoyed significant improvements in short-term memory, long-term memory, attention span and verbal fluency.28,29 A meta-analysis including 21 clinical trials using acetyl-L-carnitine was published in 2003. The results showed that the nutrient had significant positive benefits when compared to placebo treatment for supporting cognitive ability in humans.30

Vitamin E
Because it acts within cell membranes, vitamin E has the potential to play a major neuroprotective role in the human brain. Scientists have reported that the ability of elderly men and women to perform on tests of cognitive functioning was greatest in those with the highest daily consumption of vitamin E.31 The recently-published results of a detailed analysis of published studies show that daily dietary supplementation with 200 IU to 400 IU of vitamin E reduce the risk of certain neurological concerns characterized by oxidation of neuronal membrane lipids.32 Given its antioxidant prowess, vitamin E plays an essential role in supporting brain function.

Selenium
The water-soluble counterpart to vitamin E, selenium is a required activating agent for a set of antioxidant enzymes that contribute to the neuroprotection of the human brain.33 The activity of these powerful quenchers of free electrons depends on the amount of selenium that is available as a cofactor through the diet and through dietary supplements.

Next Best Kept Secrets to Healthy Aging topic:
Brain Inflammation

References:
23. Joseph JA, Shukitt-Hale B, Casadesus G. Reversing the deleterious effects of aging on neuronal communication and behavior: Beneficial properties of fruit polyphenolic compounds. Am J Clin Nutr 2005;81(Suppl.):313S-316S.
24. Coleston DM, Hindmarch I. Possible memory-enhancing properties of vinpocetine. Drug Develop Res 1988;14:191-193.
25. Subhan Z, Hindmarch I. Psychopharmacological effects of vinpocetine in normal healthy volunteers. Eur J Clin Pharmacol 1985;28:567-571.
26. Horvath B, Marton Z, Halmosi R, Alexy T, Szapary L, Vekasi J, Biro Z, Habon T, Kesmarky G, Toth K. In vitro antioxidant properties of pentoxifylline, piracetam, and vinpocetine. Clin Neuropharmacol 2002;25(1):37-42.
27. Picconi B, Barone I, Pisani A, Nicolai R, Benatti P, Bernardi G, Calvani M, Calabresi P. Acetyl-L-carnitine protects striatal neurons against in vitro ischemia: The role of endogenous acetylcholine. Neuropharmacology 2006;50:917-923.
28. Passeri M, Iannuccelli M, Ciotti G, Bonati PA, Nolfe G, Cucinotta D. Mental impairment in aging: Selection of patients, methods of evaluation and therapeutic possibilities of acetyl-L-carnitine. Int J Clin Pharmacol Res 1988;8:367-376.
29. Passeri M, Cucinotta D, Bonati PA, Iannuccelli M, Parnetti L, Senin U. Acetyl-L-carnitine in the treatment of mildly demented elderly patients. Int J Clin Pharmacol Res 1990;10:75-79.
30. Montgomery SA, Thal LJ, Amrein R. Meta-analysis of double blind randomized controlled clinical trials of acetyl-L-carnitine versus placebo in the treatment of mild cognitive impairment and mild Alzheimer’s disease. Int Clin Psychopharmacol 2003;18(2):61-71.
31. Ortega RM, Requejo AM, Lopez-Sobaler AM, Andres P, Navia B, Perea JM, Robles F. Cognitive function in elderly people is influenced by vitamin E status. J Nutr 2002;132:2065-2068.
32. Etminan M, Gill SS, Samii A. Intake of vitamin E, vitamin C, and carotenoids and the risk of Parkinson’s disease: A meta-analysis. Lancet Neurol 2005;4:362-365.
33. Schweizer U, Brauer AU, Kohrle J, Nitsch R, Savaskan NE. Selenium and brain function: A poorly recognized liaison. Brain Res Rev 2004;45:164-178.