Vitamin A

I’m giving you a tip right away: be very careful with this vitamin. Supplementation in this case might do more harm than good. Besides, it’s very seldomly needed (e.g. alcoholics have low level of this vitamin, due to excess alcohol toxicity), like in case of repeated inadequate protein intake which is necessary for optimal absorption. So why talk about it? Because it’s key for good vision, a healthy immune system (essential for our lymphocytes that fight infections), a healthy respiratory/urinary/intestinal tract, neurological function, reducing inflammation, gene regulation and maintain/foster cell growth. It has many other benefits:  skin conditions treatments, measles, dry eye, cataracts, some cancers treatments, macular degeneration, glaucoma.

Unless you have digestive disorders or a very poor diet (vitamin A deficiency is a health problem in Africa and South-East Asia, which are low income countries), you shouldn’t need extra vitamin A (also known as retinol). It has only animal-derived food origin in its “direct” form (e.g. beef liver, tuna, eggs, milk, butter, fish liver oil, cream), or vegetable/fruit-derived origin in all its “indirect” forms, or “pro-vitamin A”: carotenoids (alpha, beta and gamma). Find it in carrots, mangos, spinach, cantaloupe melon, sweet potatoes, apricots, broccoli, kale, tomato, peach, papaya, pumpkin. Generally speaking in yellow/orange vegetables, provided they contain such carotenoids. Anyway consider it’s a fat-soluble vitamin and therefore needs to be consumed with fatty foods to be absorbed. Even better together with vitamin D.

It’s worth being a little bit more specific on its benefits, being so many:

Bones and teeth – dentin forms the hard layer of our teeth. Their strength is also ensured by this vitamin, which also helps in replacing old or worn out teeth tissue.

Urinary stones – or urinary calculi. Vit. A produces a mineral compound called calcium phosphate that prevents the formation of calculi (which cause pain, nausea and vomiting).

Generic cancers – as all other powerful antioxidants, also vitamin A fights oxidative stress, protecting us against plenty of health problems and cancer as well

Skin – same reasons: the antioxidant properties combat free radicals and oxidative stress, protecting the skin from within and from common dryness. Keratinization of the skin (becoming hard and dry), occurs only in case of vitamin deficiency, which can also worsen psoriasis.

Respiratory problems – because the body’s immune system is weakened by a lack of this vitamin (it can also cause growth retardation and increase infections in children). Respiratory problems are usually the first hit.

Eye health – when light shines on the retina, a signal is sent to the retina: vitamin A plays a key role in this vision process. It’s also very effective for dry eyes treatment. As effective as more expensive, specific prescriptions. It’s also included in all macular degeneration treatments.

Immune support – genes involved in our immune system are regulated by vit. A. So it’s not difficult to understand why it’s essential for fighting all serious diseases and illnesses. It not only prevents the germs from entering the body, but also helps to fight the infections once the germs are into the body. Much more important in helping the immunity of children, whose vulnerability to infections is higher.

Fighting inflammation – as all antioxidants it neutralizes free radicals, besides it prevent cells from becoming overactive (fundamental against autoimmune and neurodegenerative diseases). E.g. food allergies are caused by an overreaction of our organism.

Cell growth regulation – needed in wound healing, skin re-growth, support of epithelial cells (external and internal). Increases the production of collagen and improves hair health too.

Specific cancer prevention – retinoic acid is fundamental in cell development, control of malignant cells and cell differentiation: consequently it’s effective in  suppression of lung, prostate, breast, ovarian, bladder oral and skin cancer.

Lower cholesterol – therefore protecting against risks of heart disease and stroke.

Final tip: supplement ONLY with beta-carotene, which is then converted into active vitamin A if needed by our body after the food is ingested. By doing so, supplementation is utterly safe.

….Always humble,

Angiolino

(For more health supplements and extras, kindly visit: What do you lack ? )

Telomeres (following)

Here I am again on this topic: let’s finish talking about the telomere-friendly foods, as promised.

Eggs – known as an excellent source of high-quality proteins. But also a good source of selenium, riboflavin, vitamin B12, vitamin D, pantothenic acid, lutein together with zeaxanthin (both so important for our eyes) and choline (a neurotransmitter critical for brain function and health). Just one egg provides 23% of the daily dose of choline. Don’t worry about eggs being dangerous for our cardiovascular system. It’s utterly NOT true.

Tea – black, green and white teas. All of them with cancer inhibiting properties, in particular green tea which is one hundred times more antioxidant than vitamin C. All regular users of tea have a higher bone density.

Tomatoes – contain high levels of lycopene that reduces the risks of prostate and stomach cancers. Cook them, in order to make the lycopene more absorbable.

Meat – ONLY if organic, lean, not processed, not subjected to any drugs, chemicals, hormones and grass-fed meats. Provided these requisites, it’s a very good source of proteins, which are indispensable to keep longer telomeres. But it has to be absolutely pure, without anabolic substances, preservatives or any carcinogenic elements. I highlight: organic! Otherwise just avoid it! We’re genetically adapted to eat meat, it has a positive insulin/glucose response, quite easily digested (IF not  overcooked) and contains zinc, which helps to keep longer telomeres too. My personal note: I understand and like American culture, but using barbecue to cook it is the worst possible method. Ever. Because this method of cooking creates plenty of carcinogenic elements, especially on the surface of the meat. And focus on Bison meat: the best.

Beans – with proteins and complex carbohydrates (the perfect combination), calcium, B vitamins, potassium and magnesium, folic acid, iron. They contain both soluble and insoluble fibers, more than other plants (the soluble fiber helps to reduce cholesterol and normalize blood sugar).

Sea vegetables – also called seaweed. As sea vegetables don’t have roots like other vegetables, they must absorb all nutrients from the ocean water, becoming the richest source of minerals. Dark sea vegetables are particularly important because contain sodium alginate, which converts heavy metals present in our bodies into sea salt (look for arame, wakame, hijiki), then urinated. They also all contain iodine, which helps in weight loss. The most rich in proteins is the “nori” variety (very rich in vitamin K too, which keeps calcium into our bones and not in our blood). Instead of using salt, try using a powder of dried sea vegetables: much healthier and tastier. Even a seaweed salad is the perfect one on its own!

Cabbage – particularly interesting because it stimulates the immune system, kills bacteria and viruses (very helpful during the winter), has a wide variety of anticancer properties: e.g. just eating cabbage once a week inhibits colon cancer by 60%.  Stabilizes hormone levels. Moreover, if eaten raw it contains vitamin U, which protects against stomach ulcers.

Kale – which has even more medicinal qualities than cabbage. It protects against many cancer forms but also against heart diseases. It has a very high content of calcium, so high that just eating kale is enough to protect yourself against osteoporosis and arthritis.

These are some of the best foods to keep your telomeres healthier and longer. This post and the previous one were not meant to be dedicated to antioxidants in general (of course all very helpful to protect your telomeres), or to particular so-called superfoods (like goji e.g.). I’ll give more tips on general rules to be followed on our daily eating habits to preserve telomeres.

To be continued

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Tobacco damage

We all know tobacco is dangerous. Ok…you’re right, let’s say very dangerous. But most of us think that negative health effects may begin within months of cigarette use: they actually begin after minutes. Remember this. Wherefore tobacco contains 7,000 chemicals, not 700 but thousands, including almost every possible chemicals and metals. Do I have to specify I’m talking about immediately poisoning ones? Have you ever heard about lead, formaldehyde, ammonia, toluene, arsenic…and on and on. Pick one! You might (wrongly) argue it’s a personal choice, whereas facts are that passive smoking (second-hand but even third-hand smoking) is as damaging as direct smoking.

We also know what the usual damages are, being more or less commented on TV and various newspapers: cancer, asthma, cardiovascular problems, liver and kidney disease (fibrosis of the glomeruli, cancer-inducing of kidney cells, poor function of filtration system), cholesterol (reduction in beneficial HDL levels), diabetes (doubling the risk), obesity, brain and bones damage, eye diseases (related or not to diabetes) atherosclerosis, insulin resistance, intestinal problems (peptic ulcer, gastro reflux disease, inflammatory bowel, diverticulitis, colonic polyps), raised blood pressure, reduced fertility, gum disease, ulcers of the digestive system, etc.

Is it useful to write about all possible damages? You should focus instead on quitting.

All forms of tobacco raise the risk of every known disease. Smoking is to blame for about 90% of lung cancers…90%! Moreover, how many of you are thinking about oxidant stress, related to inflammation and most of all DNA mutations caused by tobacco? Smoking directly stimulates new blood vessel growth to tumours, together with a loss of normal immune surveillance for malignant cells: double win for tumours!

In particular it damages the endothelial cells lining arterial walls, which are extremely sensitive to oxidant stress. Inflammation provoked by tobacco increments swelling that block arteries, also increasing the stickiness of platelets which then augments clot formation, thickening and stiffening of the arteries causing heart attack and strokes.       

How come smokers can’t stop? Because it’s a drug and they’re addicted. Nicotine is the addictive drug that causes “drug addicts” to continue to smoke. They need it to feel normal, to control their mood, to literally get on. How much nicotine a smoker needs determine how much smoke he's likely to inhale, no matter what type of cigarette he smokes. This is a very common mistake: being convinced of smoking light cigarettes. Most of all, other toxic compounds are immediately chemically active as well, profoundly changing the body functions: tobacco contains over 60 known cancer-causing chemicals. In particular: Tar – carbon monoxide – hydrogen cyanide – oxidizing chemicals – metals – radioactive compounds (yes, radioactive). Smoking harms almost every organ in the body and each single illness is more severe and longer-lasting.

My personal hint, should you be a smoker, is to assume massive doses of vitamin C, which is heavily depleted by tobacco. Forget about “pseudo-candies” containing 200/400 mg of ascorbic acid each: I’m talking about 2000/3000 mg per day. Buy it in powder, it’s cheaper and sold everywhere.

Remember the three poisons: sugar, alcohol, tobacco. All equally harmful, although in different ways. And of course, if you don’t think about yourselves, at least worry about second-hand smoking harming your children. As for all the rest, I’m certainly not here to write about moral, social/behavioural habits, character weaknesses or psychological implications. IF you’re strong enough, you’ll quit. IF you’re weak, you’ll blame others.

We are what we drink and eat. Let me also say we are what we breathe.

….Always humble,

Angiolino

(For more health supplements and extras, kindly visit: What do you lack ? )

Macular degeneration

Age related macular degeneration, also known as AMD. It defines the progressive and chronic disease of the macula (the pigmented area near the centre of the retina, at the back of the eye). Comparing the human eye to a camera, the macula would be the most sensitive central area of the film: the disease doesn’t affect the rest of the retina, but the vision will not be clear (anyway the most important central vision would be lost).

The common symptom is a blurred, or dark/distorted area near the centre of vision and can progress slowly or faster, but doesn’t lead to a total blindness. It’s most likely to occur after age 60, sometimes earlier and doesn’t necessarily affects both eyes. Consider that smoking doubles the risk. The macula is the key mechanism of our vision: it’s the part of the eye which allows us to see in detail all the common everyday activity. If it deteriorates, can even lead to the complete loss of central vision: i.d. looking at a person you’ll be able to see laterally but not the face.

This risk can be significantly reduced using three natural supplements: lutein, zeaxanthin and meso-zeaxanthin. These are the only carotenoids present in the macula in a very high concentration and giving its distinctive yellow colour. All other hundreds different carotenoids are not present. What’s the main function of these carotenoids, besides of course being powerful antioxidants? They are natural sunglasses for the eyes, protecting the macula from the sun. As a highly specific antioxidant supplement, also add astaxanthin.

There are two categories of macular degeneration: dry and wet. Dry macula (so called because there is no leakage from surrounding blood vessels) affects 90% of people, as it gets thinner and loses elasticity doesn’t transmit anymore images to the brain. In wet macula the new blood vessels under the retina have the tendency to break and leak into the retina AND the macula (in this case there is leakage): scar tissues is then formed and consequent damage of retinal cells.  

Another important benefit of using those three carotenoids is that you simultaneously combat cataracts, a completely different disease caused by the clouding of the lens of the eye. The “early” and “intermediate” stages usually start without symptoms. Besides, not everyone with early AMD will develop late AMD. Earlier it can be detected only with a comprehensive dilated eye exam – visual acuity test – Amsler grid – fluorescent angiogram – optical coherence tomography: you may ask your doctor. However, having late AMD in one eye means you are at increased risk for late AMD in your other eye. Please note the differences between early and late stages.

As for prevention, AMD occurs less often in people who exercise, avoid smoking, protect their eyes from ultraviolet light, eat foods like fish and green leafy vegetables. Consider also fish oil supplement together with vitamin C, vitamin E, copper and zinc. I don’t have to remind you that supplements are not a cure in case of confirmed diseases, nevertheless they’re benefitting enormously. While in case of advanced AMD only injections of specific drugs into the eye remain as a remedy, together with photodynamic therapy and laser surgery.

Risk factors also include: genetics (people with a family history of AMD are at a higher risk) and race (Caucasians are more likely to develop the disease than African-Americans or Hispanics/Latinos).

My personal hint: I STRONGLY recommend eating goji berries.

….Always humble,

Angiolino

(For more health supplements and extras, kindly visit: What do you lack ? )

Atherosclerosis

It describes the damage and obstruction to the linings of the arteries, impeding the normal, regular blood flow. Such obstruction is caused by the formation of plaques, which early on in the process of formation are soft and then get harder but stable. The problem is that over time they get weaker, unstable, posing a major risk of rupturing. To be precise is the fibrous cap over the plaque itself which might begin to thin and weaken, consequently becoming more vulnerable to rupturing. All this progress is sadly unavoidable because atherosclerosis plaques are now known to start in early life (believe it or not even before the teen years): reducing blood lipids, stop smoking, reducing stress, having no diabetes, no abdominal obesity, eating more fruits and vegetables, reducing alcohol intake, adopting a healthy diet and exercise more are not enough to prevent worsening of this disease. Consider that it usually causes no symptoms until middle or older age. It might be easier to ask: who doesn’t get atherosclerosis? Nobody. Even today, a vast number of asymptomatic young people have evidence of it. Luckily, better lifestyles and improved treatments have reduced the noticeable symptoms. 

In details atherosclerosis is the thickening and narrowing of our arteries caused by high levels of cholesterol and inflammation. Surplus fat attracts inflammatory cells that ingest and store such fats in excess, forming the so called “fatty streaks” which then deposit on our arteries. And so, slowly, the arterial plaque begins to take shape, accumulation after accumulation. The real problem rises when the accumulation is excessive, leading firstly to arterial blockage and then even to a possible rupture (cause of heart attacks and brain strokes, with the potential for permanent brain’s damage). Consequently there are two possible lines of defence: slow the progression of early fatty deposits and stabilize the plaques already formed.

You can use Pycnogenol for the first kind of defence and Centella asiatica to stabilize those plaques, as a second kind of defence. There are of course many other supplements to fight cholesterol (such as garlic) and, useless to say, eating only healthy fatty lipids in first place. But fighting cholesterol from the very beginning doesn’t prevent the formation of atherosclerotic plaques: this must be crystal clear. Sorry. Also aspirin helps prevent clots from forming: ask your doctor before starting daily aspirin because it can have very serious side effects. Let’s stick therefore to natural remedies.

Pycnogenol stimulates a vital enzyme called endothelial nitric oxide synthase, which produces nitric oxide that in turn relax and open up arteries. This action mimics what happens in human arteries when blood flow is reduced, preventing the constriction of the blood vessels. Besides it reduces the risk of blood clots decreasing platelet aggregation and stickiness. Those actions combined slow plaque progression. It’s an extract from the French maritime pine, Pinus pinaster.

Centella asiatica stabilizes plaque lesions, thickening their caps and reducing their vulnerability to rupture, increasing the formation of collagen which helps reinforcing such plaques (it must be said that also ascorbic acid stimulates the production of collagen). From a strict technical point of view its active components are the triterpenoid molecules, which basically help wound healing. Centella asiatica is an Asian aquatic plant, long known in traditional medicine.

These two natural remedies, COMBINED, help to prevent and reduce atherosclerotic progression. My personal hint is not to wait for the evident symptoms, wherefore all of us already have this devious disease.

….Always humble,

Angiolino

(For more health supplements and extras, kindly visit: What do you lack ?)