5 Supplements For Better Sex – Erectile Dysfunction Supplements

5 Supplements That Can Boost Your Erection and Sex Life

Skip the shady “Boner Blaster 5000” and consider these instead.

by Elizabeth Millard, Zachary Zane and Ashley Martens   Published: Jun 30, 2023

This article is a repost which originally appeared on Men’sHealth

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ Erection supplements are a multi-billion dollar a year endeavor.

‧ The supplement list below can go a long way towards helping your male enhancement goals.

‧ Certain supplements- like L-Arginine can be an alternative to erector drugs like Cialis.

It doesn’t matter what you call it—getting a boner, a hard-on, or wood—internet searches for stronger erections won’t stop. That’s especially true for people who are living with erectile dysfunction. It’s no surprise that the market for erectile dysfunction treatments is expected to reach 4.7 billion dollars in revenue by 2026.

There’s a big market for erection-boosting medications including Cialis and Viagra, especially given how easily you can access them via a prescription from your doctor and via telehealth companies like Hims and Roman that have them delivered to your door. But what about other options, like those over-the-counter supplements for a better sex life you see advertised on television or through random Instagram ads? Are those safe supplements for better sex and stronger erections?

Of the many supplements out there that claim to boost your erection and give you a better hard-on, many are dubious. There are significant dangers when it comes to “herbal Viagra,” explains Jamin Brahmbhatt, MD, a urologist and sexual wellness expert at Orlando Health. This term is used to describe the natural supplements advertised to boost your erection.

If you go to a convenience store and see something behind the counter with a name like “Boner Blaster 5,000,” it’s a surefire way to know a supplement is not legit. “Even if you buy them at a big retailer, and they seem to be made of ‘natural’ ingredients, be cautious,” he says. “No one is regulating this stuff.” That’s concerning. It’s not clear what you could be putting in your body and there’s always the chance it could harm your overall health—including your sexual health.

Is it all bad, though? Are any of these over-the-counter erection supplements safe and effective for your sex life? Surprisingly, yes, there are a few. Here is what to know about a few expert-approved sex supplements that are good for your health and your erectile health.

Omega-3s

Omega-3 fatty acids are a maybe when it comes to protecting your heart and your erections. The research goes back and forth about whether fish oil supplements are really helpful for the heart. If the scales tip toward them being helpful to your heart, then your erections may benefit as well, explains Brahmbhatt. That’s because heart-healthy changes are geared toward improving blood flow and increasing the size of blood vessels, he says.

Your penis has the smallest blood vessels in your body, meaning they’re easier to get clogged up. And impeded blood flow is bad for erections, so anything that improves blood flow is good.

At first, it might not make sense that many blood pressure medications list erectile dysfunction as a side effect, he adds. That’s because they modulate the way that blood vessels open and close, which can reduce flow overall, especially down south.

By contrast, omega-3 fatty acids can have the opposite effect because they lower inflammation that might be affecting blood vessels, while also reducing blood clotting. That can help boost your blood flow. While you can get your omegas from supplements, getting them from foods such as fatty fish is your best bet.

L-Arginine

L-arginine is an essential amino acid that can be good for both heart health and erectile issues, Brahmbhatt says.

In fact, a study in the journal Andrology found that patients with severe or complete erectile dysfunction had L-arginine levels that were significantly lower than that of men with milder forms of ED. L-arginine might help trigger the production of nitric oxide, a compound important in getting and maintaining erections.

In addition, “L-Arginine is a peripheral vasodilator via a pathway similar to PDE5 inhibitors [those include Cialis and Viagra]. Vasodilation is associated with increased blood flow and thus possibly better erections,” says Peter Tsambarli, MD, assistant professor of urology at RUSH University Medical Center in Chicago.

L-arginine is found in most protein-rich foods such as red meat, poultry, beans, and dairy products, according to according to the Mayo Clinic, which has marked it as generally safe but cautions people who take blood pressure meds to talk to a doctor first.

This is good advice for any supplements if you’re on blood pressure medications, Brahmbhatt says. That’s because a product like L-arginine can reduce your blood pressure—which is great if it’s a bit too high, but not if you’re already bringing it down with meds. In that case, you may see a sudden and dramatic drop in pressure that could cause you to faint, or in extreme cases, have a stroke.

If you’re not on those meds and want to try the amino acid, Brahmbhatt suggests starting at a dose of about six grams a day to see how you tolerate it. In some people, the supplement can cause side effects including nausea, abdominal pain, diarrhea, and bloating.

L-Citrulline

In addition to L-Arginine, L-Citrulline may help with stronger erections. This is because L-Citrulline is converted in the body to L-Arginine, explains Tsambarli. L-Citrulline can also aid in the production of nitric oxide. “Nitric oxide is involved in vasodilation (widening and opening up of blood vessels) which can begin and maintain the erectile response,” says Michael Eisenberg, MD, professor of urology at Stanford Health.

A 2001 study published in Expert Opinion Pharmacotherapy states that “NO is the principal agent responsible for relaxation of penile smooth muscle.” (FYI, penile erection is a vascular phenomenon that directly results from smooth muscle relaxation along with arterial dilation and venous restriction.)

Vitamin D

Some studies suggest that men with vitamin D deficiencies are more likely to have erectile dysfunction, says Brahmbhatt. That may be because low levels of the vitamin are associated with diseases like hypertension, coronary artery disease, and peripheral vascular disease. Basically, blood flow issues that affect your system can also raise your risk of ED.

Although you can get some vitamin D from foods including salmon and eggs, along with sunshine, most people in the U.S. are lacking the vitamin, especially if you live in the northern part of the country, says Brianna Elliott, R.D., a coach at nutrition counseling service EvolutionEat.

She adds that the longer you maintain low levels, the more effects you might see, including potential ED. But how much you should take is a moving target. The National Institutes of Health recommends 600 IU, while the Endocrine Society suggests much higher levels of up to 2,000 IU daily.

“This would be a good topic for your next doctor visit,” Elliott says, noting that it’s easy to test for vitamin D levels, and from there, you can get a recommendation about dosage amounts based on that information.

Folic Acid (B9)

Another supplement that is good for overall health and wellness, including erectile health, is folic acid or B9. Some research has linked improvement in sexual performance with folic acid supplementation, which lowered levels of the amino acid homocysteine, explains Tsambarli. “Homocysteine levels were previously found to be higher in men with ED than their counterparts who were not suffering from ED.”

The bottom line on sexual supplements?

Despite the fact that there are some supplements that may help with erections to a certain extent, supplements are not held to the standards of pharmaceuticals. Always choose supplements with a third-party verification, like NSF or USP. “I always attempt to temper expectations when utilizing supplements for sexual performance,” says Tsambarli.

In general, here’s the best possible “supplement” you can take for your sex life: lifestyle changes. A healthy diet, regular exercise, good sleep habits, and lower stress levels all go a long way toward improving your health, as you’ve heard a million times.

“Overall health and sexual health are closely related,” explains Dr. Eisenberg. “Thus, anything that benefits heart health can also benefit sexual health. A good diet, exercise, and maintaining a good body weight can all help [as well].”

“Diet and exercise have consistently outperformed supplements and have a significant and reliable impact on sexual performance,” says Tsambarli.

“It’s definitely easier to stop at the gas station and get some shady supplement that makes promises about boosting your libido or increasing your girth,” Brahmbhatt says. “But play it safe, skip that junk, and do what’s proven to help your sex life: healthy lifestyle habits.”

 

 

 

Men’s Health: Dos & Don’t Of Diet For Better Fertility In Men

This article is a repost which originally appeared on DOCTOR NDTV

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

The ability of a person to reproduce naturally is referred to as fertility. When a man’s chances of getting his female spouse pregnant are poor, this is known as male infertility. Usually, it depends on how good his sperm cells are. Infertility can sometimes be related to sexual function, and it can also occasionally be related to the quality of the semen.

Male fertility really depends on a healthy sperm count. Sperm count can be affected by a variety of elements, such as nutrition and way of life. You can increase sperm count and overall fertility by incorporating particular nutrients into your diet. We’ll look at some fundamental dos and don’ts that have been demonstrated to have an impact on sperm count below.

Dietary do’s & don’ts to boost fertility in men:

Do’s

  1. Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
  2. You certainly already know that vitamin C can strengthen the immune system. According to some research, consuming antioxidants like vitamin C may increase fertility.
  3. Cut back on processed and fast food, as they contain high levels of unhealthy fats, sugars, and artificial additives that can negatively impact fertility.
  4. Increase your intake of antioxidants such as vitamin E, and selenium, as they can help protect sperm from damage.
  5. Fertility in both men and women can benefit from vitamin D. Another vitamin that might raise testosterone levels is this one. Men who were vitamin D deficient had a higher likelihood of having low testosterone levels, according to one observational study.
  6. Fenugreek is an appreciated herb for both cooking and medicine. Supplements containing fenugreek have been demonstrated to considerably raise testosterone levels.
  7. One of the foundational elements of male fertility is getting adequate zinc. Additionally, taking zinc supplements may prevent the lower testosterone levels linked to overdoing it on high-intensity exercise.
  8. Ashwagandha is a herb used for medical purposes which can be added to your diet. According to studies, ashwagandha may increase testosterone levels, hence enhancing male fertility.

Don’ts

  1. Avoid or limit foods that are high in saturated and trans fats, such as red meat, fried foods, and baked goods, as they can decrease sperm count and motility.
  2. Reduce intake of soy products. Soy is abundant in isoflavones which causes an oestrogenic effect that drops the levels of testosterone.
  3. Avoiding consuming predator fish such as tuna and swordfish. These fish are high in mercury which can negatively affect our reproductive health and lead to fertility issues.
  4. Reduce your caffeine intake, as high levels can negatively impact sperm quality.
  5. Avoid or limit alcohol intake, as excessive consumption can decrease testosterone levels and impair sperm production.
  6. Avoid smoking and exposure to secondhand smoke, as they can damage sperm DNA and decrease sperm count.
  7. Don’t skip meals, as it can negatively affect hormone levels and overall sperm health.
  8. Foods in cans and tins are lined with a substance called bisphenol (BPA). Since bisphenol mimics oestrogen in the human body, it can have consequences akin to too much soy.

Follow these dietary dos and don’ts to improve your fertility and increase your chances of conceiving.

 

What Happens To Our Muscles As We Age?

By Beth Bradford/Sept. 25, 2022 9:00 pm EDT

This article is a repost which originally appeared on Health Digest.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Adults over 65 should engage in resistance training at least twice a week to stave off the effects of sarcopenia (age related muscle loss).

· Age related muscle loss is more pronounced in men.

· Increased inactivity combined with hormonal decline accelerates sarcopenia.

The Centers for Disease Control and Prevention recommends adults over 65 devote at least two days a week to strength training. That’s because our muscles lose both size and strength over the years, according to Better Health. The muscle fibers themselves get smaller and we have less of them. It takes longer for us to replace muscle tissue, and it’s often replaced with tougher tissue. Our nervous system also changes with age, which means that we lose muscle tone and the muscles themselves can’t contract as well. This can put us in a vicious cycle where our muscles get weak, we’re too tired to exercise, then we don’t want to exercise (via Healthline).

According to Cleveland Clinic, we begin losing muscle mass in our 30s, but muscle loss accelerates after the age of 65. In fact, this age-related decline in muscle mass is more pronounced in men, according to a 2014 article in Sports Health.

The consequences of muscle loss

We need to keep muscle as we age to limit the risk of sarcopenia, which is the medical term for this age-related muscle decline, according to Cleveland Clinic. Sarcopenia is the main contributor to older adults falling and losing their quality of life. It prevents seniors from performing daily activities and living comfortably on their own. People who have sarcopenia have poor balance, walk slowly, and have problems climbing stairs.

Not only does sarcopenia reduce the quality of life, but it also reduces life span (via Healthline). Much of the muscle decline in older adults comes from reduced physical activity, less protein in the diet, inflammation from injury or illness, or stress from chronic diseases. As we age, we also have lower levels of hormones that maintain muscle mass and bone, such as testosterone and estrogen (via 2014 article in Sports Health). The good news is that we can make changes to slow and even reverse this muscle decline, according to Better Health.

How to prevent age-related muscle decline

Even if someone is already experiencing muscle loss, muscles can still respond well to strength training, according to a 2014 article in Sports Health. Adults up to 90 years old have even improved their strength. A 2022 review in Frontiers in Sports and Active Living found that strength training is best to combat sarcopenia. The researchers recommended methods like suspension training to activate core muscles. They also suggested low weights with low reps and short breaks for seniors.

Because poor nutrition can contribute to age-related muscle decline, Cleveland Clinic suggests adding 20 to 35 grams of protein to each meal to maintain muscle mass. However, the 2014 article said more research was needed on how nutrition affects sarcopenia specifically. Therefore, experts suggest for seniors to add vitamin D and long-chain polyunsaturated fatty acids to their diets in order to retain muscle.

 

Biohacking and Optimising Your Health During Covid-19

How to Optimise Your Health During Covid-19 With Biohacking

By Dr Jonathan Seah | 14 Mar 2022

This article is a repost which originally appeared on PRESTIGE

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Dietary biohacks can be used for more efficient recovery from illnesses like Covid-19.

· It is possible to potimize the health beyond functional levels with diet and supplementation.

· Plant based and ketogenic diets are considered optimal for dealing with Covid-19.

For most of the past two years since the start of the COVID-19 pandemic, we’d been relatively fortunate in Hong Kong compared to many other cities in the world, without full lockdowns, mass testings, and most importantly, significant numbers of severely sick and dying people.

Unfortunately, this has all changed these past two months, with almost 500,000 cases and 2,000 deaths[1]. While most of these have been amongst the unvaccinated, elderly or chronically ill, some younger people and even children have been affected. Even though most of my friends are already vaccinated, they wanted to know if there was anything else they could do to improve their chances if infected. So after a chat with some LifeClinic doctors, I’ve summarized some suggested biohacks below – all of which are backed by peer-reviewed scientific research (links to the research papers are at the end).

Before I begin, it might be useful to understand how my medical philosophy differs from that of regular doctors. Most “conventional” doctors were taught, like I was over 30 years ago, that there are essentially only two states of health – either you are sick, or you are not sick. “Functional” medicine doctors, however, who are conventional doctors with extra related training, believe that it is possible to achieve an even better, “optimal” level of health – essentially a super-powered state that will allow you to function better than the average person at both work and play (potentially more energy, better memory, better sex, look younger), and to possibly live longer.

While media attention has focused on Hollywood and Hong Kong movie stars and Silicon Valley billionaires who see functional medicine doctors reverse both their internal and external ageing with advanced treatments like intravenous NAD+, peptides, exosomes, or cytokines, I personally believe that much of the benefits of functional medicine – especially with regards to improving your body’s immune functions to potentially reduce the severity of a COVID-19 infection – can be achieved with relatively inexpensive micronutrients you can purchase yourself[2].

What causes severe Covid-19 disease and death

As we have now seen over the past 2 years, about 80 percent of people who get COVID-19 have no symptoms or only mild symptoms, 14 percent get severe symptoms like pneumonia, and 5 percent get critical symptoms like respiratory distress or multi-organ failure, and about 2 percent die[3]. The mechanism for these bad outcomes is still being investigated, but much of the research points to abnormal immune responses (culminating in what has come to be called a “cytokine storm”) and the presence of chronic inflammation. We believe this is probably why the outcomes are often worse for older people[4], (who typically have aged immune systems), and for those with some pre-existing illnesses that cause systemic inflammation (like diabetes, high blood pressure, and cardiovascular disease)[5].

So, the question then becomes – what are some simple things we do ourselves to reduce the chronic inflammation in our bodies, and to rejuvenate our immune systems?

The best Covid-19 diets: Plant-based and clean keto

An unhealthy diet could increase your risk factors for a severe COVID-19 infection[6]. Over the past year, there have been a few very large research studies that have demonstrated quite clearly that what you eat can affect how your body reacts to COVID-19.

One of the most important was a study conducted amongst almost 3,000 front-line health care workers (doctors and nurses) across 6 countries, which showed that those who followed a largely plant-based diet (mostly vegetables and plant proteins, and less red and processed meats and sweetened beverages and alcohol), had a 73 percent lower likelihood of developing moderate-to-severe COVID-19 infections[7]! This is possibly because a plant-based diet often has more micronutrients that are essential for the proper functioning of the body’s immune system, such as polyphenols, carotenoids, dietary fibre, vitamins A, C, E, and folate, and minerals like iron, potassium, and magnesium. Or because the virus itself is weakened in a nutrient-dense environment[8]! Also, in this same study, those who ate a plant-based diet together with fish had a 59 percent lower chance of moderate-to-severe COVID-19 infection. In this case, it is thought that the mechanism of action might be a reduction of chronic systemic inflammation. Fish is an important source of vitamin D and omega-3 fatty acids, which have anti-inflammatory effects on the body. (Diazepam online)

An even larger study, this time of almost 600,000 people, also showed that those who ate diets characterized by more healthy plant-based foods correlated with a 41 percent lower chance of severe COVID-19 infections[9].

Separately, there has also been a lot of interest in investigating if ketogenic diets could be beneficial in COVID-19 patients. One study conducted in Italy on 102 hospitalized patients showed that those fed with a low-calorie ketogenic diet had a lower admission to the ICU and a lower death rate than those fed on a low-calorie standard (Mediterranean) diet[10]. This could be because a ketogenic diet can better regulate glucose metabolism and reduce systemic inflammation, as the SARS-CoV-2 virus seems to grow more quickly in a high glucose environment[11] and maybe why many diabetics have a severe COVID-19 infection. Additionally, the ketone bodies generated when a body is in ketosis appear to not only serve as fuel but also to promote resistance to oxidative and inflammatory stress[12] which can contribute to severe symptoms. Lastly, over time, ketogenic diets can reduce obesity and hypertension, which could also help improve COVID-19 outcomes.

So what are the key takeaways from this section? To increase your chances of a good outcome in case of infection, try to have a mostly plant-based diet or a “clean” ketogenic diet – that is to say, one that uses mostly plant fats, and fewer animal fats which of course can themselves be very inflammatory.

Biohacking: Your micronutrient heroes

Dietary insufficiency of vitamins and minerals has been observed in high-risk COVID-19 patients, which may account for the increased risk of severe infections. It is also noted that much of the evidence surrounding supportive micronutrient use in COVID-19 utilize doses too high to come just from diet. This is why, given the simplicity, relatively low cost and low risk, supplementation during this period might make sense for many people. The doctors at LifeClinic usually make customized supplement recommendations based on the results of some specialized blood tests and track your micronutrient levels over time. This is because everyone’s biology and needs are different. However, since not everybody will have the opportunity to have this done, I am sharing with you what many functional doctors recommend, and what I take myself! By the way – several of these supplements can also increase sex drive and the ability to achieve orgasm, so think of this as an additional benefit if you are in quarantine with your significant other[13][14].

Vitamin D

Vitamin D is a fat-soluble vitamin, that is both ingested via foods, as well as made by our bodies in the presence of sunlight – another reason my family loves to go hiking! Vitamin D insufficiency could affect almost 50% of the population worldwide[15]. Essential for a healthy lining in our throats to protect against the initial viral entry into our bodies[16], vitamin D is also critical for a healthy immune system. The primary effects of vitamin D in COVID-19 infections are to reduce the viability of the virus and the excessive inflammatory response[17]. In a study conducted on 212 COVID-19 cases, the probability of having a mild disease was correlated to high levels of vitamin D, and, as the vitamin D levels decreased, the risk of severe disease increased. In fact, in COVID-19 hospitalizations with vitamin D deficiencies, treatment with vitamin D shortened the hospital stays and decreased the death rate by more than twice[18]! Yulia and I take 5,000 IU of D3, and we give our son a few drops of D3 liquid every day. You might need more if your levels are low[19].

Vitamin C

Vitamin C is a water-soluble vitamin that cannot be made by humans, which means that it is not well stored in our bodies and must be taken regularly through food or supplements. In addition to being necessary for the body’s outer protective layers (skin and mucosa) and being a powerful antioxidant, it also has critical roles in immunity, including proper white cell movement and antibody production. While most conventional family doctors believe that just 90-120 mg daily[20] of vitamin C is sufficient, I would recommend higher doses to potentially help improve infection recovery times[21], as has been seen with the common cold and even pneumonia[22]. There is even documentation of more than 10,000 mg a day of vitamin C given intravenously (IV) as part of a successful COVID-19 hospital treatment programme[23]. Given that, at home, we can only use oral Vitamin C, Yulia and I take about 1,000 to 2,000 mg a day, and we give our son about 200 mg.

Zinc

Zinc is a key trace mineral that has many potential health benefits against COVID-19 infections, via improving the immune response, minimizing the inflammation, preventing lung injury, and inhibiting viral growth through the interference of the viral genome transcription, protein translation, and attachment[24][25]. It has been shown that zinc supplementation can increase the number of T cells and NK (natural killer) cells in your body – important parts of the immune system, and conversely zinc deficiency can lower the number of white blood cells that fight infections[26]. Several studies are currently ongoing to further investigate the effects of zinc on COVID-19 symptoms and outcomes[27]. We take between 30-50mg of zinc a day.

Quercetin

Quercetin is a natural substance known as a polyphenol. Its main natural sources in food are vegetables like onions and broccoli; fruits like apples, berry crops, and grapes; and some herbs; tea; and wine. It is an antioxidant and anti-inflammatory, can affect human immune functions, and also has antiviral properties. In a recent randomized study with 152 COVID-19 patients, it was found that in those who received quercetin 500 mg twice a day as supportive therapy, there were statistically significant improvements in all the clinical outcomes measured (the length of hospitalization, the need for oxygen therapy, progression to intensive care units, and death). The results also confirmed the very high safety profile of quercetin and its possible anti-fatigue and pro-appetite properties[28]. Yulia and I are currently following this protocol – 500 mg twice a day.

Omega-3 Fish Oil

Omega-3 fish oils are polyunsaturated fatty acids and include both eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids, and are known to have immunity and anti-inflammatory, and antiviral properties, and may even improve oxygenation in COVID-19 patients[29]. In a double-blind, randomized clinical trial conducted on 128 critically ill COVID-19 patients, omega-3 supplementation improved the levels of several parameters of respiratory and renal function[30]. However, on the negative side, there is also a possibility that they can make cell membranes more susceptible to non-enzymatic oxidation, so it is best to not overdo it. Yulia and I take 1,000 mg a day.

Probiotics

Maintaining good gut health is critical for a strong immune system. Our gastrointestinal system has trillions of microorganisms that live in harmony with us (this is known as your “gut biome”). They not only protect against harmful pathogens like the virus causing COVID-19 but also are a major “training ground” for our immune system. With modern living characterized by too much stress, refined carbohydrates, pollutants, medications and antibiotics, this protective lining can be severely weakened. Probiotics strengthen this barrier and can activate various protective immune factors such as IgA antibodies, cytotoxic T-cells and antimicrobial proteins. Recently a research study done right here in Hong Kong showed that there was a distinct correlation between the amount of certain healthy gut bacteria and the level of COVID-19 antibodies that developed after vaccinations[31]. I would recommend including a decent probiotic in your supplementation regime.

Of course, if you suspect your micronutrient levels are very low and you want a quick boost to your immunity, it might not be a bad time to get a consult with a functional medicine doctor or practitioner to evaluate if you might benefit from IV micronutrient therapy. However, if you’ve already been vaccinated and don’t have any major chronic illnesses, the above diet and supplements, in combination with some physical activity, would probably be enough to sufficiently improve your and your family’s chances of having just mild or no symptoms if you were to get COVID-19 infection – which for most of us will inevitably happen at some point! There are a few other micronutrients that you could consider adding, for example, selenium, magnesium and liposomal glutathione, but they’re not as easy to obtain locally. In any case, the very fact that you’ve actually read through this article means that you’re probably already doing all the right things. The very best wishes from our family to yours during this challenging time in Hong Kong!

[1] Centre for Health Protection of the Department of Health, last updated as of 6 March 2022.
[2] Please note that you should not start any type of supplement regime without first consulting a suitably trained professional.
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[13] Krysiak R, Szwajkosz A, Marek B, Okopień B. The effect of vitamin D supplementation on sexual functioning and depressive symptoms in young women with low vitamin D status. Endokrynol Pol. 2018;69(2):168-174. doi: 10.5603/EP.a2018.0013. Epub 2018 Feb 14. PMID: 29442353.
[14] Tirabassi G, Sudano M, Salvio G, Cutini M, Muscogiuri G, Corona G, Balercia G. Vitamin D and Male Sexual Function: A Transversal and Longitudinal Study. Int J Endocrinol. 2018 Jan 8;2018:3720813. doi: 10.1155/2018/3720813. PMID: 29531528; PMCID: PMC5817208.
[15] Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. doi: 10.4103/0976-500X.95506. PMID: 22629085; PMCID: PMC3356951.
[16] Gorman S, Buckley AG, Ling KM, et al. Vitamin D supplementation of initially vitamin D-deficient mice diminishes lung inflammation with limited effects on pulmonary epithelial integrity. Physiol Rep. 2017;5(15):e13371. doi:10.14814/phy2.13371
[17] Chiodini I, Gatti D, Soranna D, Merlotti D, Mingiano C, Fassio A, Adami G, Falchetti A, Eller-Vainicher C, Rossini M, Persani L, Zambon A, Gennari L. Vitamin D Status and SARS-CoV-2 Infection and COVID-19 Clinical Outcomes. Front Public Health. 2021 Dec 22;9:736665. doi: 10.3389/fpubh.2021.736665. PMID: 35004568; PMCID: PMC8727532.
[18] Gönen MS, Alaylıoğlu M, Durcan E, Özdemir Y, Şahin S, Konukoğlu D, Nohut OK, Ürkmez S, Küçükece B, Balkan İİ, Kara HV, Börekçi Ş, Özkaya H, Kutlubay Z, Dikmen Y, Keskindemirci Y, Karras SN, Annweiler C, Gezen-Ak D, Dursun E. Rapid and Effective Vitamin D Supplementation May Present Better Clinical Outcomes in COVID-19 (SARS-CoV-2) Patients by Altering Serum INOS1, IL1B, IFNg, Cathelicidin-LL37, and ICAM1. Nutrients. 2021 Nov 12;13(11):4047. doi: 10.3390/nu13114047. PMID: 34836309; PMCID: PMC8618389.
[19] Grant WB, Lahore H, McDonnell SL, Baggerly CA, French CB, Aliano JL, Bhattoa HP. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020 Apr 2;12(4):988. doi: 10.3390/nu12040988. PMID: 32252338; PMCID: PMC7231123.
[20] Vitamin C – Fact Sheet for Health Professionals, National Institutes of of Health, Office of Dietary Supplements.
[21] Hemilä, H. Vitamin C and Infections. Nutrients 2017, 9, 339. https://doi.org/10.3390/nu9040339
[22] Hunt C, Chakravorty NK, Annan G, Habibzadeh N, Schorah CJ. The clinical effects of vitamin C supplementation in elderly hospitalised patients with acute respiratory infections. Int J Vitam Nutr Res. 1994;64(3):212-9. PMID: 7814237.
[23] Waqas Khan HM, Parikh N, Megala SM, Predeteanu GS. Unusual Early Recovery of a Critical COVID-19 Patient After Administration of Intravenous Vitamin C. Am J Case Rep. 2020 Jul 25;21:e925521. doi: 10.12659/AJCR.925521. PMID: 32709838; PMCID: PMC7405920.
[24] Oyagbemi AA, Ajibade TO, Aboua YG, Gbadamosi IT, Adedapo ADA, Aro AO, Adejumobi OA, Thamahane-Katengua E, Omobowale TO, Falayi OO, Oyagbemi TO, Ogunpolu BS, Hassan FO, Ogunmiluyi IO, Ola-Davies OE, Saba AB, Adedapo AA, Nkadimeng SM, McGaw LJ, Kayoka-Kabongo PN, Oguntibeju OO, Yakubu MA. Potential health benefits of zinc supplementation for the management of COVID-19 pandemic. J Food Biochem. 2021 Feb;45(2):e13604. doi: 10.1111/jfbc.13604. Epub 2021 Jan 17. PMID: 33458853; PMCID: PMC7995057.
[25] te Velthuis AJ, van den Worm SH, Sims AC, Baric RS, Snijder EJ, van Hemert MJ. Zn(2+) inhibits coronavirus and arterivirus RNA polymerase activity in vitro and zinc ionophores block the replication of these viruses in cell culture. PLoS Pathog. 2010;6(11):e1001176. Published 2010 Nov 4. doi:10.1371/journal.ppat.1001176
[26] Razzaque MS. COVID-19 Pandemic: Can Maintaining Optimal Zinc Balance Enhance Host Resistance? Tohoku J Exp Med. 2020 Jul;251(3):175-181. doi: 10.1620/tjem.251.175. PMID: 32641644.
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[29] Rogero MM, Leão MC, Santana TM, Pimentel MVMB, Carlini GCG, da Silveira TFF, Gonçalves RC, Castro IA. Potential benefits and risks of omega-3 fatty acids supplementation to patients with COVID-19. Free Radic Biol Med. 2020 Aug 20;156:190-199. doi: 10.1016/j.freeradbiomed.2020.07.005. Epub 2020 Jul 10. PMID: 32653511; PMCID: PMC7350587.
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Best tips for biohacking your skin this winter

How to biohack your skin for winter

Fend off the dreaded seasonal flakiness!

Cassandra Green

This article is a repost which originally appeared on Body+Soul

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· What happens on the inside of your body can express itself via your skin.

· Vitamin D is necessary for good skin health. Controlled sun exposure and dietary Vitamin D can help to develop and maintain good skin health.

· If you suffer from regular itching or rashes, medical advice may be needed.

Get the jump on dryness this winter with a few simple routine changes that will replenish your body, inside and out.

Biohacking is a do-it-yourself approach to biology that’s designed to optimise your body for better health and wellbeing outcomes. While it might sound a little intense, biohacking often begins with a simple blood test to ascertain if, and in what ways, the body may be deficient.

From there, a health professional can recommend a course of action – via supplementation or complementary therapies – to bring the body back into balance.

The high-tech technique relates to our internal health – gut, liver, kidneys – but can also apply to the body’s largest organ: the skin. Adjustments may need to change seasonally as our bodies live in a state of flux based on our environment, and given how harsh winter can be, now is a good time to make some well-informed tweaks.

In fact, recent research commissioned by skincare brand Cetaphil found that eight million Australians feel they look older simply because winter has rolled around. The main complaints were dullness, dehydration, dry flaky skin, cracking skin and looking paler. Dr Yalda Jamali, a specialist in facial aesthetics and cosmetic dermatology, says taking stock of your skincare routine and wellbeing as the mercury plummets can help to see you through the season.

Hack it from the inside

Top up your vitamin D

“I always advise getting regular blood tests at your GP to check for deficiencies,” Jamali tells Body+Soul, adding that she doesn’t like to prescribe supplements unless there’s a deficiency. “However, the one supplement that I do recommend is vitamin D. Our bodies produce vitamin D when sunlight (specifically UVB rays) hits our skin, and in winter, we usually get less sun exposure.” She says this essential nutrient can also be sourced naturally through the winter sun (being sun safe, of course), and from your diet (through eggs, liver, fatty fish and beef).

Overhaul your sleep routine

“Studies have shown that chronic poor sleep quality is associated with increased signs of intrinsic ageing and poor skin barrier function,” says Jamali. “Good- quality sleep will allow your skin to recover more efficiently from UV-induced damage. I also recommend using a silk pillow, which helps to prevent sleep lines forming, and also keeps your skin better hydrated as they don’t absorb as much moisture as cotton pillow cases.”

Don’t skimp on self-care

“If you’re feeling run-down or struggling with your [overall sense of] wellbeing, this can have a knock-on effect on your sleep, diet, exercise, relationships and all of your activities of daily living,” explains Dr Deshan Sebaratnam, a dermatologist and senior lecturer at the University of Sydney. “All of these things can contribute to skin disease,” he tells Body+Soul.

“Sometimes, when other facets of your life become difficult, you might not have the bandwidth for self-care activities [such as] taking your medications or attending medical appointments.” So don’t skimp on your self-care this winter, and be sure to speak to someone if you’re struggling. Tech can also assist with the winter blues, including sun lamps, which are designed to mimic the rhythm of the summer sun, to regulate melatonin and release serotonin.

Hack it from the outside

Boost your barrier

Dermatologist Dr Leona Yip says barrier and protective products are essential in winter to trap and lock in moisture.

In the shower

Winter is a good time to re-think your showering habits. Jamali suggests a few simple changes, such as not showering in extremely hot water, and not excessively drying your skin afterwards but instead aiming for gentle taps with your towel.

She suggests opting for calming and pH-balanced cleansers and avoiding overuse of products with acids such as AHAs or BHAs. If you suffer from dry skin already, use emollient substitutes for your shower wash.

On the hair

Sydney hairstylist Anthony Nader, owner of online retailer SSS Hair, says adding a mask onto dry hair before you shampoo will mean it “can absorb 100 per cent into your hair scales”. This method will fill up the porous scales with the goodness of your pre-wash mask, rather than plain water from the shower.

“Oil is a beautiful treatment for those of you with highly thirsty hair that needs loving to go from complete dullness to high-voltage, megawatt shine,” he tells Body+Soul. “The cooler months are the time to take more care of your hair as it needs that extra volume and shine to protect against the elements.”

In the clinic

Winter, Jamali says, can also be the perfect time for salon procedures such as microneedling, chemical peels, laser treatments and radiofrequency as UV radiation needs to be kept to a minimum following treatment. The same goes for retinols.

“Topical retinoids can make you photosensitive, so I always advise starting them in the winter when we’re less exposed to UV radiation,” she adds.

When it’s more than just dry skin

Dr Yalda Jamali, an expert in facial aesthetics and cosmetic dermatology, explains what to look for and when to seek medical advice for skin issues

It’s common to suffer from dry skin during winter. However, if you feel that your skin is developing rashes, is bumpy and rough in texture, or is excessively itchy or red, seek medical advice. Even if you have dry skin but it’s not settling with increased emollient use, seek advice. Using the wrong products on your skin or excessive itching can lead to long-term implications such as scarring.

Dermatitis is a broad term used to describe a group of itchy inflammatory conditions. It can be pretty confusing as many conditions fall under this term. For example, eczema is a type of dermatitis (atopic dermatitis); however, not all dermatitis cases are eczema. It’s difficult to give broad advice on how to manage different kinds of dermatitis during winter, but if you’re suffering from flare-ups, the simple rule is to avoid triggers, keep the skin well moisturised and seek medical advice.

Psoriasis is a chronic inflammatory skin condition characterised by very well-defined red and scaly plaques. Winter can flare up psoriasis, and my advice is to keep skin well moisturised; this will help the redness and itching. You can’t overdo emollients and ointments. The more you apply, the more hydration is locked into the skin to ease the symptoms.

 

 

 

 

Sunglasses can be bad for your health and sleep hormones; here’s why

Wearing sunglasses all the time can mess with one’s circadian rhythm which can lead to fatigue, insomnia and even depression.

Published on May 07, 2022 04:38 PM IST

By Parmita Uniyal

This article is a repost which originally appeared on Hindustan Times

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Blocking sun exposure may alter hormone production and can cause problems with sleep.

· The pineal and pituitary glands need specific wavelengths of light every day.

· Sunglasses should be used only as needed during activities such as driving or skiing.

Sunglasses are known to protect eyes from UV (ultraviolet) damage and harmful sun exposure at certain times of the day, but did you know they can they can also play havoc with your hormones and lead to insomnia and depression? Sunglasses are considered one of the coolest accessories among youth today and people tend to overuse them even when they aren’t required. Wearing them all the time, however, can meddle with the body’s circadian clock and cause several health issues.

Tim Gray, health optimising biohacker, psychology specialist, entrepreneur and global speaker says wearing sunglasses can starve the pineal gland and tricks the brain into thinking it’s cloudy and stops the skin from preparing for skin exposure.

“On a sunny day, specific wavelengths of light from the sun filter into the eyes. This feeds the pituitary and pineal glands and lets the brain know it’s sunny. The skin then prepares for direct sunlight exposure and gets ready to make vitamin D,” Tim Gray writes in his recent Instagram post.

The health expert says sunglasses can also mess with one’s circadian rhythm which can lead to fatigue, insomnia and even depression (Seasonal Affective Disorder).

Talking about the importance of sunlight, Gray says it helps regulate your hormones by stimulating the hypothalamus in the brain, which is connected to your pineal gland. The expert says when your eyes aren’t absorbing sunlight naturally, your hormone cycles can be severely altered, messing with many different body systems and your moods.

“They can cause your eyes to become tired because they have to work harder to get natural light. This can lead to poorer vision over time,” adds Gray.

The health expert concludes that sunglasses have their role to play in shielding eyes when skiing, on the water or driving when the sunlight is bright but not all day and every day.

 

10 Free and Natural Bio-hacks

10 Free Natural Bio-hacks

The best hacks in life are free. Here Andreas Breitfeld presents the ten greatest gifts Mother Nature has given us, why they’re good for us, how to make the most of them and who knows more about them

Written by Andreas Breitfeld

Published on 04.12.2021 · 6:00 EST

This article is a repost which originally appeared on RedBull

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Exposure to sunlight for 10-15 minutes straight is useful for the body’s production of Vitamin D.

· Sleep is not only important for recovery but also for development and improvement

· “Earthing” can be used to positively charge the body

LIGHT: The conductor for our cells

What’s in it for me?

Our cells, our organs and our whole body can only work in harmony; the liver, lungs, kidneys, heart, brain, skin and muscles do have to know what each other are to make the whole system work. It all needs to be finely tuned, and the body uses hormones and messenger substances for that purpose. But the most important thing is light, which we absorb via the eyes and skin. Light is the most important conductor in our lives; the right light at the right time transforms this chaotic mass of 100 trillion cells within our body into a perfectly tuned orchestra. UV-B light is also the ingredient that our body turns into the vital vitamin D.

What should i do?

Go outside. Absorb natural light morning, noon and night, and do so with as much exposed skin as possible for 10 to 15 minutes in the afternoon. (Tip: your skin forms vitamin D when the sun is higher in the sky than 42°, so if the shadow you cast is shorter than you, all is good for vitamin D formation.) Avoid the blue light of your computer screens and/or use blue-light-blocking glasses. And while we’re on cell interplay, I’ve stopped wearing sunglasses for one reason: wearing them increases the risk of sunburn. The body is receiving two contradictory signals—shade on the eyes yet light on the skin – and just cannot deal with them properly.

Who knows more?

Dr Alexander Wunsch does. He’s the world’s most important photobiologist and there are multiple fascinating podcast episodes about him. Also, be sure to look up his channel on Vimeo. He’s also written a book about photobiology in his native German language: Die Kraft des Lichts [The Power of Light].

SLEEP: The number 1 Biohack

What’s in it for me?

It couldn’t be simpler and we can’t say it often enough: sleep better and you’ll live better. Sleep is the best, most important and most effective agent for relaxation, rest, regeneration and recovery there is. It’s the foundation upon which our performance, health and longevity are built. Sleep makes us wiser because it’s when we sort out the stuff we’ve learned that day. We get stronger and more resilient because we don’t just repair the damage that training has done but we also improve our starting condition; this is what we call the training effect. We get healthier because the lymphatic system cleanses our brain of all the waste products. Cell damage anywhere in the body is repaired, too.

The oft-used comparison of sleep to recharging your mobile battery is incorrect because we humans recharge our own battery, and more than that, we even improve our batteries’ charging capacity. And all we have to do is make sleep our top priority.

“In sleep we get smarter, we get stronger and more persistent, we get healthier. Let us make sleep the number one priority in our lives.”

Andreas Breitfeld pays attention to many small factors to maximize on sleep.

What should i do?

You can actively improve your sleep by not eating anything for the last three hours before you go to bed, switching off stimulating light impulses for the last two hours (as little screen light as possible and wear blue-light-blocking glasses) and avoiding stress in the evenings wherever possible. Your bedroom should be very dark and cool, preferably between 16°C and 20°C. Magnesium works for many people, though not all, as does ashwagandha, but give both a try. Two to three hours before going to bed, I take melatonin, the so-called sleep hormone, which can do so much more than just make us tired. Some doctors advise against it, but current studies claim that your body’s own production of it isn’t affected by you taking it. Melatonin really is worth a try.

Who knows more?

Austria’s Professor Günther Amann-Jennson has devised the Samina sleep system; it’s expensive but probably the best thing currently on the market. Amann-Jennson, a doctor and psychologist, makes lots of excellent content [in his native German] available for free on his website at einfach-gesund-schlafen.com.

EARTHING: The positive in the negative

What’s in it for me?

This may all sound like esoteric magic, but it is crystal-clear physics. Ion exchange with the negatively charged Earth reduces oxidative stress and the horribly dangerous chronic inflammation processes that come with it because it positively charges our body. (Oxidative stress is, incidentally, a turbo boost for the ageing process.) All we have to do is come into direct contact with the planet and let the electrons flow by walking barefoot in a meadow or going swimming in a natural body of water, for example. Another benefit of coming into direct contact with the Earth: the 7.83 Hertz at which the Earth vibrates is what we call the Schumann resonance and it might even reduce electromagnetic stress.

What should I do?

Take your shoes off and walk barefoot in a garden, in the woods or through a meadow. Leap into a natural body of water every now and again instead of just splashing around in the ice-bath. You can also earth when you sleep, but that’s another topic because it only makes sense to use earthing sheets or other similar items when there’s no electric smog caused by Wi-Fi and the like. Otherwise earthing will turn you into a human antenna – pretty much the exact opposite of what we’re trying to achieve here.

Who knows more?

Austria’s Marco Grosch, the self-titled minimalist bio¬hacker, has excellent knowledge of a broad range of topics in this field. One of those topics is earthing, to which he devotes his German-language website (minimalist-biohacker.com) and his Instagram feed.

BREATHING: Our brain’s remote control

What’s in it for me?

Breathing is an incredibly powerful tool; I can breathe myself into a calm state or breathe myself into a rage and frenzy. No other action has such direct access to my brain and autonomic nervous system. Try box breathing, for example – breathe in for four seconds, hold your breath for another four, breathe out for four, hold your breath for four seconds again. It helps calm the nerves. Wim Hof’s method of breathing can strengthen the immune system and, when combined with the cold, it can even relieve depression. But just by consistently breathing through your nose, not your mouth, every day, you’ve already taken a big step towards improved health.

“The mouth is there for eating, for kissing and—I know that particularly well—for talking. But not for breathing. Especially not to breathe in!”

Breitfeld says to breathe through your nose in everyday life should be the goal

What should i do?

Breath through your nose. I’ve focused a lot on this subject recently, including mouth-taping: by taping my mouth up when I go to bed, I force myself to breathe through my nose, which takes a lot of getting used to but improves my sleep. The mouth is for eating, kissing and – I know this very well – talking, but not for breathing and definitely not for breathing in. The advantages of breathing through the nose are huge. It removes particles from the air we breathe, it moistens and warms or cools it and it means the body gets more nitric oxide, which broadens the blood vessels. Nitric oxide also decreases blood pressure, and some will know that it even helps medication like Viagra achieve success. I recommend that everyone experiments with their breathing. There’s so much to discover, so familiarise yourselves with the ideas of Wim Hof and the still relatively unknown Konstantin Buteyko. It’s really fun and can change your life.

Who knows more?

Kasper van der Meulen is my breathing guru. He offers really amazing breathing training in the Netherlands. He’s an extremely nice guy who is good at what he does. Find out more at kaspersfocus.com or find him at @kaspersfocus on Instagram.

FASTING: Cleanse, don’t eat

What’s in it for me?

Fasting is when the body gets no source of energy from solids or liquids. (Light is also really a form of energy but doesn’t count here.) After a while, the body begins to take the energy it needs from its reserves – and it has plenty of them. Glycogen in the muscles and liver gets depleted first and then, of course, there’s all that body fat, which even thin people have. But it’s all much smarter than the body just using up stored energy. While fasting, the body begins to break down its own cells and uses them to produce energy. The fascinating part is it burns only damaged cells – not fully operational ones. This process, known as autophagy, turns out to be the most efficient form of inner cleansing.

What should i do?

I eat O.M.A.D.—one meal a day—usually a very early dinner. Strictly speaking, I’m not fasting at all because I have coffee with butter and MCT [medium-chain triglyceride] oil in the morning and before noon. Fasting covers a fairly broad spectrum. For some it’s enough to avoid carbohydrates and protein, while others are more radical and think that even drinking tea or coffee or taking vitamins or magnesium would break the fast. But however you define it, start by skipping breakfast a couple of days a week (water, black coffee and unsweetened tea are fine). In step two, don’t eat the first meal of the day until at least 16 hours have passed since the last meal the day before.

Who knows more?

Julia Tulipan, of Vienna, Austria, is one of the top experts in ketogenic nutrition. The keto diet is sort of preliminary fasting, and Julia and her husband have brought their own Tulipans range of keto convenience foods to some supermarket shelves. Her website, juliatulipan.com, and Instagram feed, @paleolc, provide a lot of free German-language content and her Evolution Radio Show podcast [also in German] is fascinating listen.

FOREST: Green bathing

What’s in it for me?

The term ‘forest bathing’ has really taken off of late. It sounds spectacular, perhaps, but all it means in reality is going into the woods on a regular basis for a very slow and deliberate walk. What can that give a biohacker? Much more than you might think. The forest air contains thousands of terpenes, aromatic plant-based substances that fire our immune system and could even lower the risk of some cancers. The green of the forest and the natural calm reduce stress hormones—and not just during your forest bath because the reduction is still detectable for several days afterwards. Thorough research into forest bathing has been carried out in Japan and South Korea, where it’s applied as a recognised form of medicine. So in future, perhaps GPs will be telling their patients to take a hike, and I think that’s wonderful.

“In Japan and South Korea, doctors send their patients out for walks in the forest. ‘Shinrin-Yoku’, forest bathing, is a highly effective therapy.”

Aromas in the forest are even said to reduce the risk of cancer.

What should i do?

Walk through the forest for an hour or two a week, preferably alone and, importantly, without your mobile or any other electronic devices. It does everyone good. Ideally take a few steps barefoot or, if nobody is looking, hug a tree every now and again for the earthing and ion exchange, as mentioned above. But if you want to make your trip to the forest even better, the greatest concentration of terpenes occurs during misty or rainy weather. We humans have a need for nature. And once you learn—or relearn—to tune into it, you understand that your body has a sort of level indicator to show whether we have absorbed enough nature or not.

Who knows more?

Rolf Duda, aka Peakwolf, from Switzerland, is a former management consultant and a hero among biohackers. He has a soft spot for nature and the forest, but whatever he talks about, it’s always well-founded, intelligent and entertaining. I’m a true fan. His German-language website (peakwolf.ch) is a good introduction to Rolf’s world—from there you can go to his blog, podcast and Instagram feed.

WATER: 99/100

What’s in it for me?

Only every 100th molecule in our body isn’t a water molecule. Yes, you read that right. 99 out of 100 molecules in our body consist of two hydrogen and one oxygen atom. We humans are a (cleverly structured, admittedly) watery solution. So water is a prerequisite for everything working —every metabolic process, every detox, every nerve impulse, every thought, every emotion. Just a couple percent too little water in the body—I’m speaking one or two litres here—and our capacities are radically decreased.

What should i do?

Drink water. Personally, I drink filtered and revitalised water but in most countries you can mostly drink the tap water without a second thought. How much should you drink? Anything under 0.3 of a litre per 10 kilos of bodyweight is actively harmful to your performance and health. If you weigh 70 kilos, 2.1 litres a day is enough if you don’t work out, have almost no stress and don’t go to the sauna. But 0.3 litres per 10 kilos of bodyweight is the minimum. Make sure that you really drink enough for a full week. (Mostly in the morning so that your urine is very clear by noon.)

Who knows more?

Thomas Hartwig. His Berlin start-up Leogant creates perfect water filtration and treatment systems. Thomas is a water philosopher. The best sources of knowledge are the podcasts he has appeared on, such as the Flowgrade Show, with my friend Max Gotzler.

MEDITATION : The brain improver

What’s in it for me?

There’s not much more to add to what thousands upon thousands of studies confirm; meditation makes us smarter, happier and more creative. It’s probably the best and simplest thing we can do for our brain health. Meditation is something like the continuation of breathing and sleep’s little brother. There’s no right or wrong in meditating, and the only mistake you can make is not meditating regularly.

What should i do?

During my summer holiday last year, I did a sort of huge mindset reset where for two weeks solid I meditated my back side off for literally four, five, six hours a day. In my daily life, I now very consciously take a couple of minutes out, where I close my eyes, breathe in calmly and breathe out more calmly still, focusing solely on my breath. I really like playing around with the Muse headband that supervises how deep my meditation goes. There are some incredible meditations apps out there – and the best one that’s free of charge is Oak.

“If you want to take advantage of digital support: The best free meditation app is ‘Oak’, the best German-speaking one is ‘7Mind’.”

Apps and gadgets can be helpful meditation tools, according to Breitfeld.

Who knows more?

Germany’s Manuel Ronnefeldt, who founded the 7Mind meditation app – take a look at 7mind.de/en, where you’ll find a lot of free and detailed information.

HEAT: The life-lengthener

What’s in it for me?

Heat for free? Yes, by sitting in a thermal spring or going out in the blazing sun in the summer. Where I really like to go is the sauna. All types of sauna work, even though the effects differ depending on whether you’re using infrared or heated rocks – but the principle is the same. The main benefit is that sweating cleanses our bodies via its largest detoxifying organ, the skin. The second and third most important benefits (and there are a whole lot more besides) are an improved cardiovascular system and the so-called heat shock proteins the body forms. The sauna is, to put it simply, a boot camp workout for our cells. There are mind-blowing studies from Finland about how effective regular sauna visits are. The result is up to 40% lower mortality rates. In other words, during the reference period – the study ran for more than 20 years – regular sauna-¬goers reduced their risk of death by almost half.

What should i do?

My lab has an infrared sauna that I use several times a week. Sometimes I treat myself to a hot bath one to two hours before going to bed as perfect preparation for a good sleep. But, beware, heat and digestion do not make good bedfellows. Don’t go to the sauna for two, or even three, hours after eating. Heat means stress for the body, and you don’t digest well when stressed.

Who knows more?

Johannes Kettelhodt, the mastermind behind the Clearlight infrared cabin. He and his team have achieved something special. They make their saunas without creating any electric smog. That is a significant help as the body detoxes.

COLD: Inflammation’s natural enemy

What’s in it for me?

Inflammation can be a good thing because it triggers an alarm signal in the body at the start of a healing process. An injury doesn’t heal despite the inflammation; it heals because of the inflammation that forms around it. But inflammation can do serious long-term damage if it goes on too long. Low-threshold inflammation is definitely not something you want to have in your body, and the cold helps reduce it, while accelerating regeneration after sport and injury and improving the immune system. it stimulates the vagus nerve and with it our heart rate variability and ability to relax.

What should i do?

I take a five-minute ice-bath where the water is about 3°C almost every day in a repurposed deep-freeze in my lab. But how to get started? The easiest tip for beginners is to alternate your showers. At the end of your morning shower, just let the water run cold for 30 seconds and then do another 30 seconds in warm water. The hot-cold alternation is also very effective for recovery after sport. A little tip for amateur bodybuilders: taking a cold shower for longer than ten minutes (in 10°C water) or an ice-bath for longer than three minutes (in 3°C water) after training will make you recover more quickly, but it will also slow down muscle growth quite a lot, so take a shorter cold shower or only do the next cold therapy the following morning.

Who knows more?

Josephine Worseck, a doctor of molecular biology from Berlin, Germany, who specialises in the Wim Hof method. She’s also the author of a groundbreaking German-language book—Die Heilkraft der Kälte [The Healing Power of Cold]—which I thoroughly recommend, along with her workshops. There’s also a lot of content on Josephine’s website at: josephineworseck.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutrigenomics Might Be the Future of How You Eat

Medically reviewed by Kim Chin, RD, Nutrition — Written by Sarah Garone on March 16, 2021

This article is a repost which originally appeared on Healthline

Edited for content

Our Takeaways:

· Nutrigenomics is a field where a combination of disciplines merge to potentially optimize nutrition for individuals

· In addition to dietary optimization, nutrigenomics may also lead to more knowledge on finding and preventing health problems.

· Care should be taken when employing nutrigenomics as this branch of science is in its early stages.

If there’s one thing the last several decades of nutrition research have proven, it’s that there’s no one-size-fits-all diet. While many factors are at play, one reason certain eating plans work for one person but not another may have to do with our genetics.

Nutrigenomics is a fascinating, up-and-coming field that uses genetic testing to determine the interplay between genes, nutrition, and health. This information is used to help pinpoint the ideal diet for each individual.

Here’s a look at what nutrigenomics is, what you can expect if you try it, and how it might shape the future of personalized nutrition.

What is nutrigenomics? 

“Nutrigenomics is the study of the relationship between genomics, nutrition, and health,” says geneticist Jan Lim, MS, of CRI Genetics. “The field includes both the study of how the whole body responds to micro- and macronutrients, as well as the relationship between single genes and single gene/food compound interactions.”

You may sometimes hear this field referred to as “nutrigenetics.”

Technically, nutrigenomics refers to how nutrients influence your body to express genes, while nutrigenetics refers to how your body responds to nutrients because of your existing genetic makeup. However, many people use the terms interchangeably.

History of nutrigenomics

Though the science of nutrition genetics is still in its infancy, the idea that our genes can determine our best diet isn’t as space-age as it might seem.

In fact, as far back as the early 20th century, British physician Archibald Garrod is credited with establishing a connection between nutrition, genetics, and phenotype.

The Human Genome Project of the 1990s, which mapped out human DNA, paved the way for the modern era of nutrigenomics. Since then, hundreds of studies have examined genes’ influence on the body’s response to diet, as well as the other way around.

Today, it’s not uncommon for practitioners like dietitians and doctors to use genetic testing to assess patients’ dietary needs and set customized health goals.

Benefits

Genetic testing as part of nutrition counseling might sound rather extreme. A genetic workup just to see if you should eat low carb or get more vitamin C?

However, as part of an integrative nutrition approach, nutrigenomics can shed light on issues a simple health history can’t. This includes everything from a predisposition to heart disease to why you’re not losing weight when you’ve tried everything.

“Genomic testing truly is useful for anyone wanting to be proactive about their health,” says dietitian and certified genomic medical clinician Andrea Chernus, MS, RD, CGMC. “Genomic testing can help to explain why situations exist for a patient, such as which style of eating might suit them best.”

By looking at your genetic makeup, a practitioner may be able to advise you on certain eating patterns that will or won’t work well for you. For example, gene variants might mean your body wouldn’t benefit from a vegan diet or wouldn’t adapt well to a keto diet due to genomic tendencies for fat metabolism.

A nutrigenomic test can even uncover your personal best sources of both macro- and micronutrients.

Perhaps your body is unable to optimally use omega-3 fatty acids from plant sources, or you have trouble converting sunshine into vitamin D. With this data, a trained practitioner can instruct you on which foods to eat or supplements to take to meet your needs.

Likewise, predispositions toward certain diseases may show up on a nutrigenomics test.

“We may be able to see gene variants that increase one’s risk for breast cancer due to the genes involved in estrogen metabolism, for example,” Chernus notes. Heart disease, diabetes, obesity, and mental health have all been linked to genetic expressions, and all have dietary prevention strategies.

Empowered with this information, you can make preventative choices to mitigate risk through diet.

What to expect

Interested in pursuing a genetic approach to nutrition, but not sure what to expect? Nutrition counseling using nutrigenomics is surprisingly painless.

“The experience should start with a detailed health questionnaire so the practitioner has a complete understanding of the patient’s health status, history, family history, and current and past lifestyles,” says Chernus. “The actual test involves an at-home cheek swab. It’s typical for a test to evaluate anywhere from 80 to 150 or more genes. It’s quite simple to do.”

In some cases, if your results raise additional questions, a blood test may follow.

Once your test results are back, your dietitian or other health professional will evaluate them and work with you to develop an action plan for eating.

Potential drawbacks of nutrigenomics

Although extensive research has been conducted on the connection between genetics, diet, and health, the science of nutrigenomics is still emerging. “Nutrigenomics is a relatively new field of research, so we still have a lot to learn,” says Lim.

This isn’t to say that genetics aren’t a helpful piece of the puzzle when it comes to nutrition counseling. Just recognize that nutrigenomics won’t solve every diet conundrum, and that genes are just one of many factors that influence health and ideal dietary choices.

“Genomic testing should not be the sole criteria used to make recommendations,” says Chernus. “We need to include lifestyle, health history, health status, personal preferences, cultural identity, willingness of the patient to change, and their own health goals in our work.”

The availability of direct-to-consumer genetic testing for diet purposes, while it may seem exciting and convenient, is another potential drawback.

“The main drawback [of these tests] is that they’re not interpreted by a skilled clinician,” Chernus says. “Skilled practitioners use a polygenic approach: how all of the genes are part of bigger systems in the body. They interpret how these systems work together in the totality of one’s health.”

To understand the relationship between your own genome and diet, it’s always best to consult with a health professional who specializes in nutrition genetics.

Takeaway

“Every body is different” isn’t just true of our shape or physical type. It’s true down to the genetic level. Although nutrigenomics is a relatively new field that’s still gaining mainstream acceptance, many nutrition experts believe it’s the future of dietary counseling.

As part of a comprehensive nutrition philosophy that looks at the whole person, nutrigenomics could help people overcome health obstacles other approaches can’t.

“The more personalized our approach, the better the outcome,” says Chernus.

Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Chernus A. (2021). Personal interview.

Ferguson J, et al. (2016). Nutrigenomics, the microbiome, and gene-environment interactions: New directions in cardiovascular disease research, prevention, and treatment.
ahajournals.org/doi/full/10.1161/HCG.0000000000000030

Lim J. (2021). Personal interview.

Mathers J. (2016). Nutrigenomics in the modern era.
cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/nutrigenomics-in-the-modern-era/4DBAD038D30F9BB0900AF7F30999D388

Rana S. (2016). Nutrigenomics and its impact on life style associated metabolic diseases.
ncbi.nlm.nih.gov/pmc/articles/PMC4869012/

Sandstrom A, et al. (2019). Offspring of parents with schizophrenia, bipolar disorder, and depression: a review of familial high-risk and molecular genetics studies.
journals.lww.com/psychgenetics/FullText/2019/10000/Offspring_of_parents_with_schizophrenia,_bipolar.5.aspx

Waalen J. (2014). The genetics of human obesity.
translationalres.com/article/S1931-5244(14)00197-2/fulltext

Study suggests Vitamin D and fish oil supplements may help prevent autoimmune disease

Taking daily vitamin D and fish oil supplements may help protect older adults from developing autoimmune disorders such as rheumatoid arthritis, psoriasis, thyroid diseases and polymyalgia rheumatica, an inflammatory disease that causes muscle pain and stiffness in the shoulders and hips, a new study found.

This article is a repost which originally appeared on CNN
Sandee LaMotte - January 27, 2022
Edited for content and readability - Images sourced from Pexels 
Source: doi: https://doi.org/10.1136/bmj-2021-066452

Our Takeaways:

  • The body makes vitamin D when the skin is exposed to sunshine, and consuming fortified food and beverages.
  • People (aged 50+) taking 2,000 IU of vitamin D3 for over five years had a 22% lower rate of confirmed autoimmune diagnoses.
  • Taking both vitamin D and omega-3 fatty acid supplements, versus the placebo, decreased autoimmune disease by about 30%.
  • You should always talk to your doctor first before starting a new regimen.

People age 50 and older taking 2,000 IU (International Units) of vitamin D3 for over five years had a 22% lower relative rate of confirmed autoimmune diagnoses, said study author Dr. Karen Costenbader, a professor of medicine at Harvard Medical School in the division of Rheumatology, Inflammation and Immunity and the director of the lupus program at Brigham and Women’s Hospital in Boston.

That dosage is two to three times the recommended daily dose of vitamin D for adults, which is 600 IU for people up to 69 years old and 800 IU for those age 70 and up, according to the National Institutes of Health.

Once people had been taking vitamin D for at least two years, the prevention rate from autoimmune disorders rose to 39%, according to the study, published Wednesday in the journal BMJ.

The study also found a possible link between taking 1,000 milligrams of omega-3 fatty acid (fish oil) and a reduction in autoimmune disorders, but the association was not statistically significant until possible cases of autoimmune disease — not just confirmed cases — were factored into the analysis.However, the study did find that taking both vitamin D and omega-3 fatty acid supplements, versus the placebo alone, decreased autoimmune disease by about 30%.

Vitamin D toxicity

People should not just run out and start popping vitamin D pills to boost their chances of avoiding autoimmune disease, Costenbader warned, as there are significant consequences to taking too much of the supplement.

Unlike water-soluble vitamins, which the body can easily eliminate, vitamin D is stored in the fat cells of the body and can build up to toxic levels, leading to bone pain and kidney damage.Because the body makes vitamin D when the skin is exposed to sunshine, and milk and other foods like cereals are often fortified with vitamin D, many experts say healthy, younger people are not likely to require vitamin D supplements, especially in amounts over the recommended level of 600 IU/day.

Levels do drop in older age, but “I would say everybody should talk to their doctor first before taking 2000 international units of vitamin D on top of whatever else you’re taking,” Costenbader said. “And there are certain health problems such as kidney stones and hyperparathyroidism (a rise in calcium levels), where you really shouldn’t be taking extra vitamin D.”

The body attacks itself

Costenbader’s study analyzed 25,871 men and women age 50 and older who were participating in VITAL, a randomized, double-blind, placebo-controlled research study designed to see whether taking daily dietary supplements of vitamin D3 (2000 IU) or omega-3 fatty acids (1,000 mg of Omacor fish oil) would reduce the risk for developing cancer, heart disease and stroke in people with no prior history of these illnesses.That trial showed no benefits from the extra supplementation in preventing either cardiovascular disease or cancer. Because prior research has shown both vitamin D and omega-3 fatty acids derived from seafood can have a positive effect on inflammation and immunity in autoimmune disorders, Costenbader decided to use the same trial to investigate whether the supplements might prevent such diseases.

Autoimmune disease occurs when the body’s natural defense system suddenly sees normal cells as invaders and begins destroying those cells by mistake. In rheumatoid arthritis, for example, the immune system attacks the lining of joints, creating inflammation, swelling and pain. With psoriasis, overactive T-cells — which are among the body’s best defenders — cause inflammation that creates raised, scaly patches on the skin.In Type 1 diabetes, the body’s defenders destroy the insulin-producing cells of the pancreas. There’s even some evidence to show that inflammation throughout the body might be part of the progression of Type 2 diabetes. Autoimmune disorders can develop at any stage of life but do appear more among older adults, particularly women, Costenbader said.

More research needed

To date, no large randomized clinical trials (considered the gold standard of research) had investigated whether fish oil and vitamin D could actually prevent the development of autoimmune diseases.

“This is the first direct evidence in older adults that taking vitamin D or omega-3 fatty acids — or a combination — for five years reduces autoimmune disease incidence, with more pronounced effect after two years of supplementation,” Costenbader said.At five years into the research, the study could not tease apart which of the 80 or more autoimmune diseases might benefit most from vitamin D and fish oil supplements, Costenbader said, but research is continuing. The study is now in its seventh year, she said. and more data should be released in the future.

8 Ways to Boost Your Natural Testosterone

By David Thompson Jan 06, 2022 12:20 PM EST

This article is a repost which originally appeared on NATURE WORLD NEWS

Edited for content

A normal testosterone level for a man ranges from 264 and 964 nanograms per deciliter. Low testosterone can have a number of adverse health effects, including low libido, fatigue, hair loss and weight gain. There are medications that can increase your testosterone. However, many of these medications come with risks.

That is why it is best for you to try to boost your testosterone naturally. You can implement the following lifestyle changes to boost your testosterone.

Get Plenty of Sleep

A lack of sleep can cause a hormone imbalance. Testosterone is one of the hormones that can get out of whack if you do not get enough sleep. There have been studies done to confirm that your testosterone levels drop when you do not get enough sleep.

One study was done by the University of Chicago. It involved 10 men who were 24-years-old. They slept for eight hours for one week while at home. They then slept in the lab for the next 11 days. After that, they only slept for five hours for eight days.

The researchers found that the men’s testosterone levels dropped by 15 percent when they only got five hours of sleep. Keep in mind that a man’s testosterone only drops by one or two percent per year due to the natural aging process.

That is why it is important for you to prioritize getting the right amount of sleep. You need seven to eight hours per day. If you do not get enough sleep, then you should talk to your doctor.

Follow a Healthy Diet

A nutritious diet is important for maintaining a healthy testosterone level. You should avoid dieting because this can cause an imbalance in your hormone levels. You should eat plenty of whole foods so that you can get the right balance of proteins, carbohydrates and fats.

In reproduction and bodily functions, free testosterone is just as effective as bound testosterone. To determine if they are within the recommended quota, it is important to test their levels. They are essential for the body to connect with its testosterone receptors. A fractional reduction in this hormone could cause reproductive problems and impairment of primary bodily functions, such as muscle development.

Lose Weight

Studies have shown that obese men are more likely to suffer from low T. In fact, a study published in “Clinical Endocrinology” that showed that obese males who are between the ages of 14 and 20 have 50 percent less testosterone.

Stay Active

Being active can naturally boost your testosterone levels. You should try to exercise every day. However, it is important for you to avoid overdoing a good thing. If you are too active, then it can actually decrease your testosterone levels. That is why it is common for athletes to suffer from low testosterone.

Stress

Stress is something that we all have. It is impossible to completely avoid stress because it comes with living. When you are stressed, your cortisol levels are higher. This can impair your metabolism and immune system response. If you have too much cortisol, then your testosterone levels will be lower.

Vitamins And Supplements

Vitamin D is one of the supplements that can help you increase your testosterone levels. There have been studies that have linked low testosterone levels to vitamin D deficiency. In addition to taking a supplement, you can increase your vitamin D levels by spending at least 15 minutes in the sun. You can also eat fortified cereal, milk and salmon.

DHEA is a hormone that your body needs in order to produce testosterone. Your DHEA levels tend to decrease as you get older. DHEA supplements may help your body produce more testosterone.

If you are deficient in magnesium, then taking a supplement can help your levels return to normal. A zinc deficiency can also cause your testosterone levels to drop. Additionally, there has been evidence to suggest that creatine can increase testosterone. It is also found in tuna, beef and salmon.

Review the Medications That You Take

It is important for you to look at the side effects of the medication. Low testosterone may be a side effect of the medication that you are taking. If you think that your medication is causing you to experience low testosterone, then it is a good idea for you to talk to your doctor. Your doctor can either adjust your medication or switch you to one that does not affect your testosterone levels. Do not stop taking your medication or adjust your dosage without talking to your doctor’s first.

Do Not Abuse Alcohol or Drugs

If you abuse drugs and alcohol, then your testosterone levels can drop. They can also cause serious damage to the cells in your body. That is why you should avoid drugs completely. If you drink alcohol, then you should avoid overdoing it. Do not have more than two alcoholic beverages per day.