Telomeres (following)

Now it should be clear what telomeres are. But in practical terms, how can we add years to our life? How are telomeres affected by our lifestyle choices? How can we keep them as longer as possible? If you have read carefully what I’ve written so far, you should know the answer: when cells divide and replicate, we lose telomere length. The real problem arises when we force our cells to do so: to repair damaged tissue and to cope with stresses of ANY kind. It’s as simple as that.

When telomeres are reduced to approximately five thousands base pairs, our cells become senescent and die. For this reason, the maximum life span until now has been 120 years. Are we engineered to that maximum number of years or can we life longer? In theory we could, wherefore smoking, drinking, sleep deprivation, chronic stress, illnesses, hormonal imbalance, sedentary behaviour, obesity, exposure to environmental toxins, injuries of any kind all increase the cellular replicative process, which in turn speeds up telomeres loss.

Just imagine your entire life totally without all those kind of stresses, which is impossible, but just do it: you’ll surely live more than 120 years, won’t you?

Therefore next time I’ll begin to post a list of twenty telomere-friendly foods: controlling free radicals, oxidation, glycation slows down telomere shortening. Maybe I’ll post them in 10 + 10, in order to give proper hints as to all of them. Eating well, getting adequate sleep, exercising regularly, meditating, taking the right supplements accomplishes these things. There is no one single silver bullet but a multitude of good behaviours combined all together.

Let’s be very clear on one point though: being fat is NOT healthy. Period. A “healthy”, just “partially fat”, is pure fantasy you use to justify your bad eating habits. Overloading on calories puts a tremendous strain on your digestive system, causing an increase in inflammation and oxidative stress, accelerating the rate of telomere shortening. Do you want to live longer? Be lean.

For the time being this is the best we can do. Actually there are telomerase activators available on the market but apparently just one is partially working and sold as a specific supplement. Besides it’s very, very expensive (I cannot advertise it here). Our only weapon is prevention in all the various ways I described, particularly in one of my previous posts where they’re all listed.

Remember the three poisons, all equally harmful: alcohol, sugar, tobacco.

….Always humble,

Angiolino

Christmas time

A small prayer for Christmas

(sorry to all of you because it’s not good enough, but I’m not a poet)

With no merit

only the Lord I entrust,

the Holy Spirit will reign upon all us,

in the Holy I can trust.

His days shall come.

My only supreme

Judge he will be,

no fear I will have

and serene I shall finally feel,

after the Holy I can finally see.

My day shall come.

Christians will sit closely to their Deity,

peacefully, together in pray.

There shall be that day.

We live as if we’ll never die. One day we will. Remember it while we’re still alive. May your Christmas be happy and peaceful.

….Always humble,

Angiolino

Thyroid

The thyroid gland is part of the endocrine system that secretes hormones to regulate body functions such as burning fat for energy and maintaining proper blood lipid levels. But our daily very demanding routine, poor diet or unbalanced diet can interfere with normal endocrine functioning. The thyroid hormones, called T3 and T4, therefore play a very important role in metabolism and energy regulation. The correct balance of these two hormones is essential.

Otherwise there can be insufficient production of T4, decreased conversion of T4 into T3 (which is the most active), increased production of “reverse T3” that blocks normal thyroid function.

The point is that when our thyroid is functioning slowly the production of its hormones slows down as well and we have a so called “suboptimal thyroid function” (STF), which impairs tremendously our daily routine. Its effects are: unexplained fatigue, depression, weight gain, constantly feeling cold, dry skin. These symptoms are easily explained, wherefore the thyroid gland governs metabolic rate and these conditions reflect a reduced metabolism.

This disease is almost always overlooked by doctors and that’s why I am talking about it: to raise awareness. It always falls into the generic idea of simply feeling tired because of work, our job or family responsibilities. Or normal aging, or mild anxiety. Whereas, especially when aging, it could be very dangerously leading to cardiovascular disease and metabolic syndrome.

It’s not enough to take care of the way we eat: STF can be treated only with supplements. In particular:

Ashwagandha that increases levels of the thyroid hormones, both T3 and T4

Guggul extract that enhances conversion of T4 to T3

Korean Ginseng that reduces the “reverse T3” which, again, blocks normal thyroid function

Plus iodine, tyrosine, vitamin B12, vitamin D3, sea kelp, hops, rosemary, bladderwrack, coleus and vitamin A.

Should your condition be a clinical one remember that coffee consumption within 30 minutes of thyroid hormone supplementations with medicinal blocks intestinal absorption of thyroid hormone. Also anti-acids, calcium and iron supplements taken within two hours of thyroid hormone can have a similar effect.

You might think this is a very secondary health problem regarding an extremely limited number of people, whereas let me give you this final hint: stress! Who is not stressed nowadays?! Well, stress is very dangerous because it suppress thyroid hormone by triggering cortisol secretion from your adrenal gland, which inhibit thyroid hormone production. This is the reason why after a prolonged period of stress we feel so exhausted. Are you still convinced this is not a health problem of yours?

….Always humble,

Angiolino

Quercetin

We all have three types of cells: functional cells, senescent cells and dying cells. Senescent ones are dysfunctional because aging and the sooner our body eliminates them the better (although they’re not dead yet): they produce chemically altered proteins that create inflammation and disrupt healthy functional cells.

Let’s remember that all age-related diseases involve inflammation: everything producing pro-inflammatory toxins is damaging our body, accelerating the process of aging itself through a degenerative mechanism. The point is that senescent cells accumulate slowly over time, because our body is less and less efficient in getting rid of them.

And that’s why I’m talking about quercetin this time, which is very effective in removing aging cells. Allowing functional cells to work properly, indirectly increases longevity. Quercetin is a flavonoid found in many fruits and vegetables that fights oxidative stress. Just clearing away about 35% of degenerated cells produce improvements in age-related diseases: this flavonoid has the ability to remove old cells without harming normal ones.

How can aging cells impact our body? In many different ways: in the immune system older cells can no longer recognize new threats. In skin no new tissue is produced. Accumulating in the joints they cause osteoarthritis. In the brain increase the possibility of Alzheimer’s and Parkinson’s diseases. In heart they cause more cardiovascular problems. In lungs they secrete inflammatory substances.

Basically senescent cells contribute to aging and diseases in organs and tissues in the entire body. A healthy immune system can help remove senescent cells but it becomes less and less efficient as we grow older. A sad example is an extremely rare disease called “progeria”: the result of a gene mutation that produces premature accumulation of senescent cells.

Quercetin can be taken as a supplement but my personal hint is not to waste money for this kind of supplement, wherefore it’s already abundantly found in nature.

It’s contained in apples, onions, oranges, green tea, blueberries, red grapes. In particular in red apples (almost 500 mg per kg). If you consider that recommended supplementation would be in the range of 150/300 mg per day, where 150 mg is the maintenance dose, you can clearly deduct that it’s so much better to eat a couple of apples a day saving some money, although it’s not an expensive supplement anyway.

After all “an apple a day keeps the doctor away” is based on solid scientific research.

….Always humble,

Angiolino

  

  

Gingivitis

Ouch! Holidays are approaching, with plenty of eating for a prolonged period, plenty of sweets, plenty of drinking, plenty of stress for our gums. Do we always remember what should we do after eating? If we never stop eating how can we brush and floss? Of course I’m kidding… nevertheless I’m happy there’s only one period like this in the whole year. Gingivitis is an inflammation of gums, causing them to become swollen and to bleed easily, mainly caused by plaque. If it’s not treated, tooth loss can occur. Plaque is a soft, sticky film made up of bacteria because of poorly cleaned teeth. After 72 hours it turns into tartar, which can’t be removed by brushing and flossing anymore. Plaque occurs between the teeth and gums and can be increased by vitamin C and niacin deficiencies.

The main error is to consider gingivitis only as a possible cause of cavities (indirectly because of plaque). Actually the main problem is the link between gingivitis and heart disease. Gum disease (called periodontal disease when worsening) could be dangerous when bleeding occurs, because is responsible for bacteria’s entry into the bloodstream, which could affect blood fats, clotting factors (higher fibrinogens), higher cholesterol factors and higher C-reactive proteins (CRP: an inflammatory molecule). Besides bone deterioration. The point is that all these factors combined lead to an increased risk for cardiovascular disease.

So, we’re back to brushing and flossing: a proper oral hygiene and dental care is needed, wherefore if gingivitis is left untreated can lead to periodontal disease (which as said affects gum tissue, bone and supporting tissue of the teeth). What are the warning signs? First of all a bad taste in the mouth with bad breath. Then red or swollen gums, tender gums, bleeding gums. If worsening loose teeth, sensitive teeth, pain when chewing. Finally pus around teeth and gums and a particular brown, hard deposit on the surface of the teeth, called calculus. There is only one treatment: prevention with a good dental hygiene. And no holidays (kidding again….sorry….feeling Christmas).

Adults shouldn’t have any problems in following an oral hygiene, while children should instead be taught as early as the first teeth begin to erupt, in order to immediately catch the correct habit. While electric toothbrushes are recommended, personally I find more effective the manual ones. Anyway it all starts from the correct meals with the right foods: needless to say the sugary ones should be avoided.  Supplementing is also important, with:

Folic acid, not to be ingested but used topically, as a mouthwash.

Aloe Vera enhances wound healing (any wound healing). Maybe in the future I’ll post about it apart.

Bee Propolis, applied topically.

Calcium intake helps keeping the gums attached to the teeth.

Camu-camu fortifies blood vessel and regenerates tissue.

Chamomile, as a mild antimicrobial.

Vitamin K1 controls excessive gum bleeding, if occurring, and reduces inflammation.

And finally green tea, which is packed with antioxidants, in particular catechins (polyphenolic compounds). Drink it and use it as a mouth washer as well. It has antiplaque agents killing oral bacteria (technically, should you like to know: it suppresses glucosyl transferase, inhibits collagenase activity and Streptococcus mutans bacteria). If you like you can even rinse and brush the teeth with it. My final hint: don’t drink anything else during meals. Drink green tea, real natural green tea: prepared by yourself as an herbal infusion. It tastes just perfect with everything, needless to say without sugar.

….Always humble,

Angiolino

Colloidal silver

As promised in my previous post I’m updating about this powerful natural antibiotic. It is a broad spectrum germ fighter, reducing the length and severity of many bacterial infections. Elderly people surely remember silver salts, the most effective natural antibiotics until 1938. Then totally replaced by pharmaceutical antibiotics: what a big mistake! For all the reasons I previously explained: the organisms that cause infection have now become resistant to “artificial” antibiotics, causing a growing number of serious and more and more often fatal infections.

So people are using again this natural healer with antibacterial and antimicrobial properties. Most antibiotics disinfect only half dozen or so germs, while silver disinfect hundreds. But the most important thing is that germs cannot build a resistance against it. Silver attacks bacteria in three different ways: weakening bacterial cell walls, interfering with their metabolism and finally disrupting cell duplication ending their multiplication. Unlike what someone might have heard, colloidal silver is extremely safe even for children.

Before the advent of penicillin it was very effective for both internal and external infections. As money comes first, being a natural substance it couldn’t be patented and monopolized and consequently abandoned. Luckily for us it was only abandoned by pharmaceuticals companies, not by everyone. It was still used and could be found anyway, thanks to its undisputable  benefits. Nowadays it’s coming back again, due to antibiotic resistance spreading all over the world, and once again being recognized as a powerful antibacterial agent.

You can use it for flu, fevers, herpes, hepatitis, bronchitis, pneumonia, yeast/vaginal infections, for eyes/ears/sore throat, dental abscesses, nasal/sinus, rashes, burns, cuts, bites and athlete’s foot. Even for coating screws and nails used in surgery to repair fractures. It might not cure in a definitive way, but at least it always markedly improve  the symptoms.

If only pharmaceuticals should decide to embrace it, safely increasing the dosage and selling it as a proper antibiotic, it might become 100% effective. Whereas we all know such a thing will never happen, on the contrary pharmaceuticals desperately do not want you to have it. They have their drugs to sell and can’t lose millions in sales to a cheap alternative.

The history of safe and effectiveness of colloidal silver is such that more and more doctors are beginning to use it for their patients in order to reduce the length and severity of microbial infections. But they can’t allow to use it on its own only (because it’s a natural substance, not a prescription drug) and therefore until we have medical freedom the choice is merely ours. It can be bought, pretty much everywhere, or even generated with a colloidal silver generator in a perfectly legal way. It will NOT lose its potency over time. I’ve been using it for years. My personal final hint, should you decide to buy it (which I highly recommend), is to get at least a 30 ppm concentration product (even for children, but just half dosage) best taken in the morning on an empty stomach. While waiting the total collapse of pharmaceutical antibiotics (see my previous post).

….Always humble,

Angiolino

Telomeres (following)

Meditation could be the key to reducing your stress while lengthening your telomeres. The higher the perceived stress, the faster the rate of cellular aging and telomere shortening. It has been determined by measuring the level of chronic stress hormones: cortisol, epinephrine and norepinephrine. The higher the levels, the higher the decline in telomerase activity, increase in oxidation and consequently telomere shortening.

I’m certainly not going to talk about meditation, it’s not up to me, I’m not an expert. But some points have to be highlighted, with reference to prolonging life.

It increases blood flow by dilating blood vessels, lowers blood pressure, increases the serotonin level, improves the efficiency of oxygen consumption, leads to deeper levels of relaxation and consequently deeper sleep, decreases muscle tension, improves the brain’s executive function, increases working memory, produces a state of restful alertness, reduces the thickening of coronary arteries, increases clarity while reducing confusion, loosens the hold of addictions, resolves digestive problems, increases happiness, creates detachment from emotional events, boosts the immune system, lowers LDL cholesterol level, increases brain wave coherence, stimulates the pituitary gland to produce higher levels of DHEA (see my previous post), reduces free radicals, lowers the risk of diabetes, lowers cortisol, boosts endorphins, decreases anxiety and depression, lowers stroke risks, increases the melatonin level (see my previous post) and many, many other benefits.

So, regular meditation increases the level of two important hormones, serotonin and melatonin. While decreases the level of a third, cortisol. Combined, they mean longer telomeres. The key to youth and vitality is not just dealing with your physical body. Your emotional state needs to be taken care as well.

Plus, you are more restful during the day and consequently get more rest and deeper sleep at night. All this adds up to less stress on a cellular level, which means longer telomeres. All combined, you can clearly see how propaedeutic meditation is to increase the telomerase activity.

….Always humble,

Angiolino

To be continued….

Antibiotic resistance

Bacterial infections are caused by the presence and growth of microorganisms that damage our body.  Bacteria are generally spread from an already infected person to another one. The most common are inhalation of airborne bacteria, ingestion from dirty hands / objects, contaminated food or water, direct contact with an infected area, contaminated blood, even by insect bite. We have three primary lines of defence: in our tears, our stomach and our skin. The fourth, our immune system, is involved only if the infective organism manages to invade the body. And in the end, if our immune system fails to work, antibiotics can be used.

Since their date of discovery in the 1940s, due to a constant abuse of antibiotics, they’ve lost their effectiveness against some bacteria. Mostly through the development of resistance genes. Another way they became antibiotic-resistant is through efflux pumps (when the bacteria recognizes invasion by an antibiotic, the efflux pumps it out of its cells). Another way is through the manufacture of enzymes that degrade or chemically alter the antibiotic.

How is this possible? Bacteria got those defence mechanisms from other bacteria, picking up genes in various ways, even from already dead bacteria. And time after time they learn from them how to select the right genes to defend themselves from future attacks. THIS is the reason why we shouldn’t abuse antibiotics. The more we use them, the less they become effective. Apparently this is a very “difficult” concept to understand by many doctors, as a consequence the problem of antibiotic resistance is becoming more and more global and difficult to counteract.

To combat the problem, pharmaceutical companies continue to develop new and stronger antibiotics as the last line of defence. And this is up to them, there’s nothing we can do about it. What’s left up to us? All natural alternatives.

Such as lactoferrin : a sub fraction of whey protein (another good reason to supplement with this kind of proteins) with antiviral, anticancer and antimicrobial effects.

Oregano oil: its two active ingredients (carvacrol and thymol) kill microscopic bacteria.

Grapefruit Seed extract: is derived from the bioflavonoids found in the seed and pulp and has a growth-inhibiting effect on bacteria.

Sarsaparilla root: neutralizes microbial substances in the bloodstream.

Shark liver oil: contains alkylglycerols (AKGs) that stimulate the production of white blood cells. Do NOT take it for more than 30 days!

Enzymes: bromelain. It potentiates the effects of other antibiotics.

Amino acids: arginine. It stimulates our own antibacterial immune system.

Bee propolis: has a potent antibacterial effect by preventing cell division.

Raw garlic: has also potent antibacterial effect and boosts our own immune functions.

I have a final hint: colloidal silver, which is much more powerful than the above natural remedies and I have intention of dedicating to it an entire post apart in future.

Be very careful in taking antibiotics. Anyway do NOT consider natural alternatives as substitutes for them (when they are really needed, you must take antibiotics without abusing).

….Always humble,

Angiolino

Detoxification

First of all: what is detoxification? New growth, transformation and rejuvenation. The effort of eliminating or neutralizing toxins through all our organs, skin included, in order to obtain greater health, vitality and well being.

The first mistake is thinking that detoxification can begin in spring time, as the weather warms up, when the energy also rises. The second mistake, almost unavoidable, is to get intoxicated in first place. The third mistake is pondering how long the cleanse should last, if a few days, several weeks or even longer. My answer is: it should last 365 days a year!

Practically speaking, how can we detoxify? The good news is that our body is already doing it, every single day. But we must allow it to. By eating the right foods, which ideally should be only alkalizing foods. Bad news: a goal impossible to achieve if you eat meat. Sorry, the truth hurts.

Winter is the worst season because cold weather puts stress on our adrenal and thyroid glands which tends to make the blood more acidic, which can lead to joint pain and arthritis. That’s why usually spring is considered the season to start detoxification. Basic concept: avoid acidity, like hell! Remember it when you buy foods. Other main culprits of an acidic body are: poor digestion, lack of exercise, lower winter metabolic process and of course, as said, environmental pollution.

An increased process of detoxification allow us to achieve these goals: supporting the liver processes, eliminating  stored toxins, shedding excess weight, getting your circulation and energy moving better. So, we must eat organic first, no short cuts, because all the rest is heavily filled with pesticides. Plant-based proteins, no meat (eggs are allowed), plenty of fresh foods, plenty of fresh vegetables, plenty of pure water, herbal teas, green tea, possibly no animal fats. Needless to say no sugar, no alcohol, no processed foods, no cooked oils. It’s very difficult, I know. That’s the reason why we usually don’t follow these rules 365 days a year.

But we can simplify it. Laser-focus on “highly” alkaline foods: cucumber, kale, kelp, spinach, parsley, broccoli, sprouts, soy, sea veggies, all green drinks (my tip: try barley powder in a glass of water! Fantastic!). Do not forget “moderately” alkaline foods, anyway: avocado, peppers, collard greens, cabbage, celery, onion, radish, ginger, endive, garlic, arugula, tomato, butter beans, soybeans, green beans, beets, lettuce, lemon (YES, lemon), lime. More or less, all other vegetables have a “lower” alkalinity than previous ones, but all of them are alkaline anyway.

The more you eat highly alkaline, the more you can break (just a little bit) above rules.

How can you verify if the detoxification process has been successful? Nothing could be easier: improved mental clarity, emotional stability, balanced blood sugar, increased vital energy (do you have a partner?), greater strength, new warmth, flexibility, stamina. EVERYTHING: better!

Ideal timing: what are you waiting for, next spring?!   

….Always humble,

Angiolino

Stress and cancer

NK cells are “Natural Killer” cells (also known as K cells). They are a type of lymphocyte (which is a blood cell) and most importantly a component of our innate immune system. They’re called this way because play a major role in the host-rejection of both tumours and virally infected cells. They are critical, vital to our immune system in order to function perfectly.

Maybe I’ll talk about them another time, now I want to focus on cancer. Considering all immune system cells, NK cells show the strongest activity in preventing metastasis and the strongest response to stress.

Now, consider that even short-term stress decreases NK cell activity, significantly increasing the risk of certain types of cancer and relative metastasis. Gender plays a significant role in the NK cells response to stress: men are more affected than women.

Under stress our immune system activity decreases and immune attack against external pathogens becomes “lethargic”. Stress then becomes a cause of cancer because our immune system is highly responsive to emotional pitfalls. Consequently prolonged chronic stress is even more damaging. Consider the following five situations of risk as a reference for yours:

The use of denial or repression as a coping strategy in your life

The experience of separation or loss

A prolonged history of stressful life experiences

A tendency towards melancholy and hopelessness

A personality type characterized by conflict avoidance.

Do you consider yourself within the above traits? Then you should be very careful. The point is that the cells responsible for cancer surveillance work best in an environment of confidence and calm. Our thoughts MUST be thoughts of serenity and healing to optimize the activity of our immune cells. This is why oncologists suggest stress management, meditation, yoga, positive messages, breathing exercises.  

Generally speaking the enduring message (fear or assurance, despair or hopefulness, laughter or tears) reflects our hour-to-hour psyche and sets the tone for health victories or failures.

This is not a new science. At all. Expect little more from your body than the quality of your thoughts at this very moment: “as a man thinks in his heart, so is he” (proverb).

….Always humble,

Angiolino

Bye-bye hot dog

Our eating habits are changing and if you ask me, changing for the better. Of course food companies are struggling to keep up. Step by step we’re learning a basic concept: we are what we eat. It’s easy to make fun of people obsession with gluten, but more and more studies are correlating this allergy to poor quality / processed food.

Slowly getting rid of tricky advertisement, we are turning away  products created by big food companies. We don’t want anymore artificial colors and flavors in cereals, for example. We want to limit antibiotics in chickens. No more artificial dyes in macaroni and cheese. No more dubious, strange emulsifiers. We want simple and easy-to-understand ingredients like fresh milk from local farms, cocoa beans, cream, sugar…. natural ingredients.

This reflects a new reality: consumers are walking away from most iconic food brands. Big food manufacturers are reacting by cleaning up their ingredient labels, acquiring healthier brands and coming out with a prodigious array of new products. Whenever possible, organic products.

Food companies are moving in the right direction, but it won’t be enough to save them. If they are to survive changes in eating habits, they need a fundamental shift in their approach. NOT just a façade (turned to organic labels).

The food movement over the past couple of decades has substantially altered consumer behavior and reshaped the competitive landscape. They want more and healthy products, no more sodas, replaced by water. Orange juice, a drink once seen as an important part of a healthy breakfast, is now more correctly considered a serious carrier of free sugar, stripped of its natural fibers. Sales of packaged cereals, also heavily sugar-laden, are down over 25 percent since 2000, with yogurt and granola taking their place. Frozen dinner sales are down. Sales at McDonald’s have been on a downward spiral for nearly three years (I can’t be happier): we want healthy food.

To survive, the food industry will need more than its current bag of tricks. There is a consumer shift ongoing: there was a time when consumers used to walk through every aisle of the grocery store, but today much of their time is being spent in the perimeter of the store with its vast collection of fresh products, raw produce and fresh prepared foods. Sales of raw fruits nd vegetables are also growing.

For consumers today, packaged goods equals the image of foods stripped of their nutrients and loaded with sugar. Also, decades of deceptive marketing have left large food companies with brands that are fast becoming liabilities (I can’t be happier for this too).

Food companies can’t merely tinker. For food companies to have any hope of survival, they will have to make bold changes in their core product offerings. Companies will have to drastically cut sugar, process less, go local and organic, use more fruits, vegetables and other whole foods. Develop fresh offerings. Just recently processed meat has been declared highly carcinogenic (rightly so! Excuse me!).

McDonalds needs to do more than use antibiotic-free chickens. The back of the house for its 36,000 restaurants currently looks like a mini-factory serving fried frozen patties and French fries. It needs to look more like a kitchen serving freshly prepared meals with locally sourced vegetables and grains.

This require a complete overhaul, major organizational restructuring and billions of dollars of investment, but these corporations have the resources. It may be their last chance.

The message is: WE ARE WHAT WE EAT. For the time being, bye-bye hot dogs.

….Always humble,

Angiolino

Go "nuts" for wal"nuts"!

No, really, I’m not joking: go nuts, go crazy for them. The oldest tree food known to man, dating back to 7,000 BC. It stands out in front, head and shoulders, to all other nuts. The healthy fats in most nuts are primarily only monounsaturated fatty acids.

Here is the difference: walnuts are rich in polyunsaturated ones instead, plus oleic acid (the same beneficial acid found in olive oil). They also contain several potent phytonutrients including: quinone juglone, the tannin tellimagrandin and the flavonol morin. All these are very potent cancer inhibitors.

Like other nuts they contain vitamin E, but most of their form is not in the alpha-tocopherol form, but in the more effective gamma-tocopherol one (for the difference between the two see my previous post “vitamin E”). These super nuts are also particularly rich in ellagic acid which has potent anti-inflammatory properties.

Plus, 14 different polyphenols provide a radical scavenging effect and rare phytonutrients cancer blocking effect: mechanisms through which these phytonutrients attack cancer cells include impairment of their mitochondrial function and induced apoptosis.

By eating walnuts the risk of prostate cancer is reduced by 30 to 40%. Brest cancer by 50%. Just four to seven walnuts a day increase levels of omega-3 in our body, decreasing cardiovascular risk.

Those over age 60 performed better cognitive test scores thanks to their consumption. So many endless benefits. My personal hint is the following: eat the walnut skin! 90 percent of walnuts’ abundant phenols are found in their bitter skin, it’s the healthiest part to eat. Look for walnuts that are raw, with an undamaged shell (due to their high content of fatty acids would rancidify very quickly). Keep them in a refrigerator and should last up to 6 months.

Their calorie content could induce weight gain (they’re SO tasty), replace some other unhealthy fat sources (from animal fats, generally speaking) with healthy walnuts.

….Always humble,

Angiolino

Telomeres (following)

(see previous parts in "Telomeres" section)

What’s more important than looking fabulous? Staying alive and healthy longer: a long healthy life is accomplished best by those who become and stay fit. Why am I saying this? Because people who exercise vigorously three hours a week are biologically nine years younger than people who exercise less than fifteen minutes a week. Will all the results in between (90 min. a week = 4 yrs advantage).

How does it happen? Repetitive form of exercise leads to an adaptive response. The body begins to build new capillaries, it’s better able to take in and deliver oxygen to our body and another thing that happens is the release of human growth hormone (HGH). Here’s the trick: higher levels of HGH correlate with longer telomeres, that’s why people who regularly exercise look younger. Now you know the reason.

But aerobic exercise is insufficient, unless it’s high-intensity aerobic, because it doesn’t result in the same growth-hormone production as intense physical work do. But doesn’t exercise increase the production of oxidation in our bodies? Yes, it does, and oxidation is the primary toxin to the telomere. It’s just apparently a contradiction. Because our body fights oxidation pretty well when it’s young: the “problem”, so to speak, is when we get old. And why is it not a real problem? Simply because there are plenty of antioxidant supplements around. So you can get the benefits of exercise, benefiting your telomeres as well, regardless of your age.

So, this is my hint: exercise your body, but do NOT stress it. Find your balance avoiding extreme sports: marathons, triathlons, long-distance cycling, violent sports (football, boxing) are activities that will shorten your life span. Exercise too little is damaging (as well as not exercising at all) and is equally damaging exercising too much.

A very damaging conception is that elderly should avoid training regularly (the usual advice doctors give are long, easy walks at best): it’a never too late. On the contrary ,balance is the key, according to your age, because HGH will be produced anyway. Yoga and meditation are completely different matters: they are benefiting your telomeres but of course cannot be considered a form of exercise. I’ll write about them next time.

In the end: what’s the PERFECT exercise for your telomeres? Interval training and resistance training (don’t worry: they’re practiced in all the gyms).

….Always humble,

Angiolino

Chlorophyllin

It’s derived from the plant substance chlorophyll. It detoxifies environmental toxins and chemicals, protecting our DNA. In the last 70 years 80,000 new chemicals have been synthesized and every year 4 billion pounds of these carcinogens are released into the environment. Everyone is exposed to pesticides and herbicides laced in foods, emissions from trucks, cars and planes. If you think you can escape them, one way or another, it’s impossible.

Also foods cooked at high temperatures threaten cellular integrity.

Deep-fried foods along with well-done beefsteak, hamburgers and bacon trigger the formation of gene-threatening toxins directly inside our bodies.

Among many other types of supplements, also chlorophyllin has anticarcinogenic effects. It disables carcinogens by forming complexes with these chemicals that limit the ability of toxins to bind to normal cells to inflict malignant changes.

It provides protection against cancer including: oral cancer, liver, pancreatic, colon, bladder, brest and stomach cancers. It targets multiple molecules involved in cancer development so that these mutations do not occur.

There are many foods containing chlorophyll: as a reference all green vegetables. But supplementing directly with chlorophyllin is much more efficacious.

It’s a cheap supplement. My personal hint is to never take it with any food, but alone, early in the morning with plenty of water. To buy a high-quality product see my previous post "A small guide to supplements".

….Always humble,

Angiolino

Cranberries

Translation: a drop of heaven for women. The ability of these berries to prevent urinary tract infections (UTIs) is not related to their strong acidity but to the unusual nature of their proanthocyanidins (PACs). The special structure of these PACs act as a barrier to bacteria that otherwise might latch on to the urinary tract lining. The good news is that this whole area of investigation has opened the door to other possible cranberry benefits. For example stomach ulcers (caused by the Helicobacter pylori bacteria) could be prevented in much the same way as cranberries help prevent bacterial attachment to the lining of the urinary tract. Future studies are more expected to confirm this fascinating type of health benefit, which will be further increased by a higher concentration of anthocyanins (the phytonutrients that give the berries their red color) thanks to the water-harvesting technique.

Cancer-preventive (let me just say: block of MMPs, inhibition of ODC, stimulation of QRs, inhibition of CYP2C9s) and detoxification effects extend to breast, colon, lung and prostate, merely for your reference. A cup a day is the amount required in case of need (let’s say 100 grams). I mentioned their phytonutrients, they are: anthocyanins as said, plus phenolic acids, proanthocyanidins, flavonoids, triterpenoids. To be active they must act together synergistically (read below).

Other important benefits (without being too specific) are: anti-inflammatory, immune support, cardiovascular, antioxidant protection.

Just two words about their related possible kidney stone formation: I have to admit they could increase it. But only if consumed with regularity (being a curative berry to be used in case of need only, it should never happen).

Contrary to many other berries, they deliver the most potent effects if consumed whole, because it’s the synergy among cranberry nutrients that is responsible fot health benefits, not individual components: this is my final hint. Meaning: do NOT use their powder or juice extracts or any form of supplements (categorally). You would waste money, with only antioxidant results. Choose whenever possible those with the deeper red color available. For optimum efficacy use them in combination with blueberries (see my previous post).

….Always humble,

Angiolino

A small guide to supplements

Be very careful when you buy supplements: they are not all the same. At all!

The following guidelines are applicable to all kind of supplements you’re going to use. Treasure it.

Buy products with only the highest quality ingredients. Maybe you’ll pay more for them (not necessarily), but you’d do the same for everything else like a meal, a computer or any other thing, with a difference: you’ll put them into your body. Inferior ingredients can be contaminated, improperly formulated, hard to digest, even harmful or not pure.

Look for brands that clearly show on the label third-party independent testing of their products.

Buy from companies that have a long record of success in the supplement industry. Low-quality supplements shouldn’t survive in the highly competitive supplement industry.

Be very suspicious of marketing labels: don’t fall for false, exaggerated claims. Do your own search / research and when using internet to validate scientific claims, be very aware of the source. Do claims come from a study funded by the company producing the supplement itself? Or are they truly independent? That’s ALL the difference.

Look for product descriptions that you can understand: if there’s true high quality, it doesn’t have to be hidden by leery descriptions. On the contrary!

Beware of private-label supplements. Because so many of them are made by pharmaceutical companies and then just relabeled into many, many different brands by distributors. Those are exactly the cases where quality is most probably lacking and where instead merely profit comes first, NOT your health.

Simple advices to follow. Great impact.

….Always humble,

Angiolino

Vitamin B1

(After-meal blood sugar)

Unfortunately as humans age blood sugar tends to rise: people don’t have to be diabetics to suffer from health consequences of high blood sugar. Moreover, after a meal, one’s blood sugar (whether a person is diabetic or NOT) spikes and the result is the production of byproducts called “advanced glycation end products” (AGEs), that damage cells, tissues and organs. They also trigger inflammation and oxidation, generating a viscious cycle.

What is glycation exactly? As a reference, the browning that takes place when foods are cooked at high temperatures is the result of sugar-related molecular change: the same happens inside our bodies every day due to chemical reactions when a sugar and an amino acid (protein) reacts together. Put simply, the structure of normal proteins becomes warped.

So, first hint: this is why you should never combine carbs with proteins when eating. They require two completely different digestive process, chemical reactions that shouldn’t be combined. Otherwise you just mess it all up (and then complain feeling lazy and heavy). The byproducts of this chemical reaction are called AGEs and they damage the body’s DNA, deactivate enzymes, induce apoptosis (programmed cell death), inflammation, oxidative stress, nerve-cell damage, high cholesterol, reduce vascular health, therefore increasing aging itself: blocking them directly leads to an extension of human life expectancy.

With advancing age even normal blood sugar levels trigger AGEs.

Having said all the above, the question is: what are our defenses? One is vitamin B1, also called Thiamine. It prevents glycation molecules from becoming fully formed in the first place. It would sound like the perfect solution but there’s a problem: it’s water soluble. It has difficulties penetrating the lipid molecules of cell membranes. We could increase the intake of it but wouldn’t do any good, because it’d get excreted in the urine. The real solution is: Benfothiamine, a FAT-soluble derivative of thiamine (vit. B1), that boosts thiamine levels (from 20% to 40% higher), inhibiting the AGEs. It has an extremely safe record and slows all the chronic disease and aging effects of glycation both in nondiabetics and diabetics.

Just two words on other benefits:

reverses the pathways and memory loss of Alzheimer’s

defense against sugar-induced vision loss

protects against cardiovascular damage

inhibits sugar-related kidney disease

reduce neuronal dysfunction

My second hint is: stay away from pure sugar. Controlling much more what you eat during a meal is enough to prevent above damages (unless in elderly age or with high blood sugar levels already), without supplementing. Walk for half an hour after each meal (it’s enough only if the meal is balanced, as said).

Remember the three poisons: tobacco, alcohol, sugar. EQUALLY harmful.

….Always humble,

Angiolino