A study showed that mindfulness meditation training in no less than 8 weeks can improve a person's brain structure.

An Introduction to Mindfulness Meditation

In Buddhist tradition, mindfulness meditation has the aims of realizing the true nature of reality by focusing on a single object. The object of concentration can be any physical object, an imaginary picture or, more commonly, the person’s breathing. The primary objective of mindfulness meditation is to keep the mind consistently focused on the same object for the entire period.

There are different organizations that promote mindfulness meditation as a regular habit to maintain and improve brain health. It is a practice that does not require any expensive equipment to perform. All you need to have is a quiet and well ventilated place, and a basic knowledge of how mindfulness meditation works. The goal is to focus your mind on the realities of the ‘now’ and be mindful of your actions and thoughts at the present time. Different studies show that mindfulness meditation can improve a person’s mood, boost the immune system and alleviate stress.

The first step is to find a comfortable and quiet place where you can sit for an extended period of time. You can choose to sit on the most comfortable chair you have at home and keep your back, neck and head straight at all times. Leave all thoughts of the past behind you and try to stay focused in the present. Notice your breathing and feel the sensation of the air flowing in and out of your body. Try to observe how each breath is different from the previous and keep doing this until it becomes instantaneous and effortless.

You will begin to think about other things like your worries, fears, anxiety and other thoughts of the past. Try not to ignore them, instead make an effort to acknowledge them lightly. Try to remain calm and re-direct your attention and focus back on your breathing. Being pulled away from your focal point will always happen at first. But as you practice, you will soon begin to have more control over your mind and you’ll get pulled out less frequently each time.

Mindfulness Meditation to Improve Brain Health

A team of researchers from the Massachusetts General Hospital found that mindfulness meditation can improve a person’s brain structure in just 8 weeks of continuous practice. The researchers gathered a group of study participants who participated in an 8-week mindfulness meditation program and measured their brain regions associated with stress, empathy, sense of self and memory. The study was the first to investigate the effects of meditation on the gray matter of the brain.

Lead researcher Sarah Lazar from the MGH Psychiatric Neuroimaging Research program said that mindfulness meditation does not only give practitioners a sense of physical relaxation and peacefulness but they had also reported physical and cognitive improvements as long-term benefits. She added that their study shows that the claimed benefits may be due to the resulting physiological changes of mindfulness meditation. The study gives evidence that the practice does not only give practitioners a feeling of temporary peacefulness but that it benefits them by creating positive changes in the brain.

The previous studies conducted by Lazar’s team already showed structural differences between people who practice mindfulness meditation from those who have no history of practicing meditation. They had observed an improvement in the cerebral cortex and in areas linked to emotional and attention integration. But the previous studies lacked the evidence to show that the differences were produced by the practice of mindfulness meditation.

In their most recent study, the researchers took magnetic resonance (MR) images of the brain structure of 16 study participants before and after they were subjected to 8 weeks of mindfulness meditation; the program was created by the University of Massachusetts’ Center of Mindfulness. The study participants also received meditation guides in the form of audio recordings in addition to their weekly mindfulness meditation meetings that focused on nonjudgmental awareness of the state of mind, feelings and sensations. They were also asked to track the length of time that they practiced mindfulness meditation each day. In order to overcome the weakness of their previous study, the researchers used a control group and took MR images of their brain with the same time interval.

The study participants who participated in the mindfulness meditation program reported an average of 17 minutes of meditation in a day. Their responses to a mindfulness exam also showed improvements compared to their responses before participating in the program. The MR images also showed increased gray matter density in the hippocampus which is known to be important for memory and learning. Increase in density in areas linked to introspection, compassion and self-awareness were also observed. The control group did not experience any of these similar changes.

A neuroscientist from the University of Miami said that the results of the study put some light on the effects of mindfulness meditation to the brain. She added that the study showed that stress can be reduced for a short 8-week period of practicing mindfulness mediation and that it opens more opportunities to investigate better ways of effectively managing stress-related disorders.

Other Health Benefits of Mindfulness Meditation

Different studies have found that mindfulness mediation will not only give a feeling of peacefulness and relaxation but that it can also produce long-term effects to the person’s mental abilities. Mindfulness meditation can help people improve their intentional response to the present moment. This results to making better decisions and will allow them to respond more effectively to stress. In the past, mindfulness meditation lacked the scientific basis to prove its claimed benefits. But scientific studies are slowly producing evidences to show that mindfulness meditation can create positive changes in the brain

The various health benefits of mindfulness meditation include:

• development of self-acceptance
• better pain management for chronic health conditions
• increased self-awareness
• improved immune function
• reduced blood pressure
• more effective management of stress, anxiety, depression and other related symptoms.
• For chronic illness, studies had found that mindfulness meditation can help patient better manage episodes of pain and prevent resulting emotional complications like stress and depression.

Sources
altmedicine.about.com
eurekalert.org
studenthealth.ucsf.edu

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A study revealed that anthocyanins found in berries can help lower blood pressure and thus, manage hypertension.

Hypertension is otherwise known as high blood pressure or tensing of the arteries due to high pressure build-up. These arteries enable the transportation of blood from the heart to all the major organs and tissues in our body.  There are multiple causes of hypertension, such as obesity, chronic renal failure, diabetes mellitus type 2, renal infarction and even pregnancy. The normal blood pressure is within the bounds of 120/80, blood pressure ranging to 139/89 is categorized as pre-hypertension, and blood pressure of 140/90 and above is placed on the high category.

Symptoms of hypertension includes chronic headaches that goes on for days, vertigo or dizziness, nausea, heart palpitations, double vision or blurry, drowsiness, general fatigue, shortness of breath, and buzzing in the ears commonly known as tinnitus.

Hypertension Management

A treatment for this specific ailment varies but the most efficient cure for hypertension is using a complex approach. It includes patient’s history, age, gravity of the condition, therapy schemes that will concentrate on the ailment’s precise cause. Hypertension curable and it all begins with prevention.  This consists of keeping a healthy weight and lifestyle by avoiding excessive intake of alcohol, smoking cessation, and eating a well-balanced diet and regular exercise. Long ago, hypertension can only be controlled through the use of medications – but not anymore.

More natural forms of treatments are currently being introduced in the market. A study indicates that anthocyanins, a type of flavonoid found in strawberries, blueberries, cherries, purple grapes as well as in vegetables such as purple cabbage and beets, is helpful in alleviating high blood pressure.  According to a research study done by scientists from the Harvard School of Public Health, Harvard Medical School and a UK based University of Anglia, multiple intake of anthocyanins reduces the dangers of hypertension by up to 12 percent. Hence, the most important advantage one can get from taking in foods that are rich in anthocyanin is the management of hypertension. Cardiovascular diseases (CVD) are a result of chronic hypertension, and it is known to causes half of Europe’s death, and at the same time tallying Europe’s economy expense around $202 billion per year.

Research Findings

For an average span of 14 years, Harvard’s Eric Rimm led the researchers in gathering data from various subjects, consisting of 133, 914 women, and 23,043 men. Flavonoids and other subcategories were analyzed using questionnaires regarding food frequencies and were distributed every 4 years. An accumulation of 5,629 and 29,018 documented cases of hypertension were tabulated in men and women, correspondingly.

When the figures were finally reported, the researchers discovered that the topmost average consumption that ranges from 16.2 to 12.0 milligrams daily was correlated to an 8 percent reduction to the dangers of hypertension. On the other hand, a 12 percent increase in lowering hypertension risk was tabulated among subjects with ages from 60 and above, as compared to the nethermost consumption of anthocyanins, ranging from 5.7 to 6.8.

While no other subcategories of flavonoids were related to high blood pressure, researchers however, observed that the compound apeginin was linked to a 5 percent decrease in risk. When the maximum and minimum levels of intakes were compared, researchers added that a 6 percent reduction in the dangers of hypertension was noted for subjects over the age of 60 that has the topmost average consumption of flavan-3-ol catechin.  Also an important finding was documented stating that the consumption of blueberries among people of the same age group lessened their risk of hypertension by up to 10 percent compared to those who did not consume any blueberries. Dr. Rimm and his colleagues wrote that the results reinforce the theory that antihypertensive biological activities may be applicable to the processes of vasodilation linked with a particular flavonoid physical attribute.

Key Elements

According to Dr. Rimm and his colleagues, there is an existence of vast flavonoid structural varieties, but the likelihood that it can lower the effects of blood pressure is inadequate with regards to its similar anatomical composites which include the catechol and 4’ hydroxy flavonoids.

In addition, the research findings implies that distinct categories of flavonoids are connected with lowering blood pressure especially anthocyanins.  The data is highly significant due to the fact that anthocyanins are commonly found in blueberries, strawberries, cranberries, fruits that are normally consumed and can be easily added to a person’s dietary needs. Researchers also added that blackcurrants, blood orange juice and blueberries have an additional 500 mg of anthocyanins.

The researchers added, that the fundamental biological process wherein flavonoids helps control blood pressure comprise the influence of flavonoids with regards to the vascular movement of blood, vascular reactivity, and the process of glucose uptake.

However, researchers from the American Journal of Clinical Nutrition states that the research needs additional thorough investigations, which will include intervention analysis to assess the ideal dosage of foods that are rich in anthocyanin that could prevent hypertension and reinforce the recommendation and remedy of hypertension.

Additional Information Regarding Flavonoids

Other than hypertension, anthocyanin, the flavonoid compound is also recognized by countless laboratory researches.

• Based on findings, anthocyanin is also potent in preventing cancer by delaying the development of pre-malignant cells, hastening apoptosis, which effectively kills cancer cells in a faster rate.
• It also helps in controlling inflammation by dampening allergic reactions.
• It also cancels out enzymes that damage the connective tissue and its antioxidant properties blocks oxidants from destroying connective tissue.  Furthermore, it repairs proteins that were damaged in the blood vessel wall.
• Anthocyanins, at the same time hinders abnormal protein production, a significant importance for diabetic patients, since profuse protein production may lead to retinopathy which takes place when the body tries to repair leaks from damage capillaries.
• Lastly, anthocyanins may help prevent brain damage. Since the human brain is highly vulnerable to damage by peroxynitrite nitration of tyrosine excess in proteins and enzymes causing neurodegenerative ailments and possible brain trauma. The nitrates impede receptor sites, hence stopping neural growth and restorative processes.  Anthocyanins’ job is to aid the brain by protecting it against neurological diseases.

Sources
madsci.org
medicinenet.com
nutraingredients.com
chiro.org
wrongdiagnosis.com
symptoms-of-hypertension.com
en.wikipedia.org

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FIGHT AGING! NEWSLETTER
February 14th 2011

The Fight Aging! Newsletter is a weekly email containing news, opinions, and happenings for people interested in aging science and engineered longevity: making use of diet, lifestyle choices, technology, and proven medical advances to live healthy, longer lives. This newsletter is published under the Creative Commons Attribution 3.0 license. In short, this means that you are encouraged to republish and rewrite it in any way you see fit, the only requirements being that you provide attribution and a link to Fight Aging!

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CONTENTS

- Welcome to the Fight Aging! Newsletter
- Three Clades
- A Mixed Batch of Regenerative Medicine News
- The Sirtuin Faction
- Linking Mitochondrial Dysfunction and Telomere Erosion

WELCOME TO THE FIGHT AGING! NEWSLETTER

The merge of Longevity Meme content into Fight Aging! is complete, the old Longevity Meme website is shut down, and the Longevity Meme Newsletter is now the Fight Aging! Newsletter. Hopefully this will be a seamless change for you all. Please note that the newsletter email address is now different, so if you were whitelisting the address in your email software to prevent spam filters from triggering, you will need to add it again.

THREE CLADES

Many different types of people talk seriously about aging and human longevity. Not all of them have useful viewpoints, and separating the wheat from the chaff is one of the challenges for any newcomer to the community. In the post linked below I paint – with overly-broad strokes – a division between optimists, pessimists, and fools:

http://www.fightaging.org/archives/2011/02/three-clades.php

“The optimists understand the promise of rejuvenation biotechnology – that we stand on the verge of being able to greatly extend the healthy human life span – while remaining aware of the challenges that lie ahead. It will require decades to get to where we’re going, but the goal of human agelessness can be attained if we put our shoulders to the wheel.

“A pessimist is dismissive of technological progress, either deliberately or through simply being one of those people who don’t spend a lot of time in the consideration of change. Their thoughts on aging are locked to the here and now, caught in the moment. While rigorous in their examination of what is, their projections of what will be are unreliable – their view of aging tomorrow is that it looks much the same as aging today.

“The optimistic fool believes some or all of the nonsense propagated by the ‘anti-aging’ marketplace, or has deluded himself into thinking that a silver bullet lies just around the corner, some combination of lifestyle and ingested substance if it could just be found. In reality he is only spinning his wheels, just like all who came before him.”

Nothing is ever clear cut, of course, and many folk in the community embody aspects of all three clades above, depending on the particular topic at hand. The outright fools are very vocal in this age of ours, however, and dominate many of the largest media channels.

A MIXED BATCH OF REGENERATIVE MEDICINE NEWS

There is always some new news from the large and active regenerative medicine scientific community. In the post linked below, you’ll find pointers to research in a number of important themes: tissue engineering of new organs, examining the ability of lower animals to regenerate limbs, the use of stem cells to build tissue that can be used to test new therapies, and the advanced state of progress in veterinary stem cell science:

http://www.fightaging.org/archives/2011/02/a-mixed-batch-of-regenerative-medicine-news-and-video.php

“This is the sort of research community we want to see for every field that might impact human aging and longevity: large, thriving, dynamic, and attracting plenty of attention and funding. The practical result is that we live in exciting times – organ regrowth is right around the corner, as is the prospect of meaningful repair or replacement of many types of aged tissue. Regenerative medicine is not a one-stop solution for all of aging, but it is one of the necessary pillars of the true rejuvenation biotechnology that will be developed in the decades to come.”

THE SIRTUIN FACTION

Sirtuin research is here for the long term, but I predict that it will be only a small part of that long term:

http://www.fightaging.org/archives/2011/02/the-sirtuin-faction.php

“By virtue of the fact that very large sums of venture capital, big pharma investment, and public funding have been sunk into the examination of sirtuins in connection with longevity in mammals, I think we’ll see a strong sirtuin research contingent in the scientific community for some years to come – and this regardless of the ultimate merits of this work. While there are promising signs that sirtuins may do something useful in terms of enhancing cellular housekeeping, after some years of research we have yet to see any of the promise of slowed aging that looked possible at the outset.

“Research and development always takes longer than expected, but at this point I look at research into sirtuins as an early step forward on a much longer road – a part of the foundations of some later work, and producing little of direct use in and of itself. The newer technologies and newer companies who work on the same strategy of slowing aging via identification of ways to manipulate metabolism will leap over the work of the last five years, producing a hundred-fold more genetic and biochemical data in the process. Biotechnology is advancing so rapidly that each generation of development is made obsolete before it even hits its stride.”

LINKING MITOCHONDRIAL DYSFUNCTION AND TELOMERE EROSION

Mitochondrial damage and shortening telomeres are two biochemical characteristics of aging implicated in numerous forms of disease and degeneration. Mitochondria are the cell’s powerplants, which can become sources of damaging reactive molecules when they start to fail, while telomeres are the caps that protect the ends of your DNA. These may be independent mechanisms, which have to be dealt with by separate future rejuvenation therapies, but in recent years evidence has surfaced to suggest that one may be secondary to the other. You can read some of the details in the following post:

http://www.fightaging.org/archives/2011/02/another-proposed-link-between-short-telomeres-and-dysfunctional-mitochondria.php

“From an economic perspective, we should all be hoping that some of our present candidates for the primary causes of aging turn out to be secondary effects – because then we don’t have to devote any time towards developing repair biotechnologies to fix them.”

As of the moment, there are viable theories for either short telomeres or damaged mitochondria to be the primary mechanism, and the other the secondary – or perhaps they both influence the other in a form of feedback loop. Biology is very complex, which is why – in the midst of research towards as as yet unreached conclusion – you can point to an array of data that are supportive of both A causing B and B causing A.

DISCUSSION

The highlights and headlines from the past week follow below. Remember – if you like this newsletter, the chances are that your friends will find it useful too. Forward it on, or post a copy to your favorite online communities. Encourage the people you know to pitch in and make a difference to the future of health and longevity!

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LATEST HEADLINES FROM FIGHT AGING!

A GOOD OP-ED ON AGING AND LONGEVITY
Friday, February 11, 2011
http://www.fightaging.org/archives/2011/02/a-good-op-ed-on-aging-and-longevity.php
I’m always pleased to see more good writing on the topic of longevity science: “To extend our longevity, we’ll have to advance in stages. … With a healthy lifestyle and some luck (absence of accidents and natural disasters) we not only can increase our lifespan, we can increase the health in that lifespan and postpone debilitating illness to the very end of our life … To go beyond this achievable life extension, we need more advances in the basic sciences. Considering aging as a disease is new concept. It will take time before we accept this not just as wishful thinking but as a real possibility in our lifetime. The end of aging does not mean that we will never die; we will still die of other diseases, accidents, or natural disasters but no longer of aging itself. … Aging is not yet recognized as a disease. Some among us would like the Food and Drug Administration (FDA) to recognize it as a disease so that we could get funding for basic, translational, and clinical research on aging. … These changes will be implemented incrementally. The unprecedented biological and technological evolution we face today will be the driving force for social, economic, and even political changes. Working conditions will change significantly: retirement will be changed, people will no longer retire after a certain age, they will take time off from work every few years and then return to it afterwards. Our goal is not to reach immortality but to postpone and eventually prevent aging. For now and the immediate future we can change our lifestyle toward healthier living. This will buy us time so that we can survive long enough for the advances in basic sciences, which will be made in the next 15 to 20 years, helping us move to the next stage where aging will no longer be the biggest killer of our species.”

APOLOGISM FOR AGING IS ALIVE AND WELL
Friday, February 11, 2011
http://www.fightaging.org/archives/2011/02/apologism-for-aging-is-alive-and-well.php
There is no shortage of people trying to convince us that degenerating into frailty, suffering, and death is a wonderful thing: “Mr Agronin is an optimist. He does not deny – how could he? – the sufferings and indignities of old age. Scanning slices of old brain, ’stained and prepped for the microscope’, his eye is unsparing: ‘the aged folds’ like ‘the withered meat of a walnut’, the blood vessels like ‘hardened tendrils’, the ’small plaques of toxic amyloid protein surrounded by a debris field of dead neurons’. But alongside the science, he sees something else: the people themselves. Old age, he says, has become our blind spot, neglected by the medical profession, lumped together with dementia and disease, something to be endured, dreaded, mercifully pre-empted, or even – as one researcher in the field, Aubrey de Grey, argues – reversed. Mr Agronin, by contrast, embraces it. He sees it as intrinsic to life, with its own ‘ways and meanings’, its particular wisdom. Even at its most tenuous and hollowed out, he finds some shape, a sense of cyclic pattern. In an almost mystical passage, inspired by his professor, Erik Erikson, a psychologist, Mr Agronin likens life to a stream which eventually seeps down unseen into the bedrock, and opens ‘like a flower into the aquifer below’.” From where I stand, there needs to be more of a healthy dread of aging – perhaps that would motivate more people to help develop the rejuvenation biotechnologies that can do something about it. To try to pretend that aging to death, suffering terribly along the way, is just peachy keen has an air of desperate madness to it.

IN 2045, THE END OF AGING?
Thursday, February 10, 2011
http://www.fightaging.org/archives/2011/02/in-2045-the-end-of-aging.php
Time here looks at Ray Kurzweil’s timeline for the development of biotechnologies that can defeat aging: repair the old, remove biological damage, and eliminate frailty and age-related death. “The Singularity isn’t just an idea. it attracts people, and those people feel a bond with one another. Together they form a movement, a subculture; Kurzweil calls it a community. Once you decide to take the Singularity seriously, you will find that you have become part of a small but intense and globally distributed hive of like-minded thinkers known as Singularitarians. … At the 2010 summit, which took place in August in San Francisco, there were not just computer scientists but also psychologists, neuroscientists, nanotechnologists, molecular biologists, a specialist in wearable computers, a professor of emergency medicine, an expert on cognition in gray parrots and the professional magician and debunker James ‘the Amazing’ Randi. … After artificial intelligence, the most talked-about topic at the 2010 summit was life extension. Biological boundaries that most people think of as permanent and inevitable Singularitarians see as merely intractable but solvable problems. Death is one of them. Old age is an illness like any other, and what do you do with illnesses? You cure them. Like a lot of Singularitarian ideas, it sounds funny at first, but the closer you get to it, the less funny it seems. It’s not just wishful thinking; there’s actual science going on here. … People have begun to realize that the view of aging being something immutable – rather like the heat death of the universe – is simply ridiculous. It’s just childish. The human body is a machine that has a bunch of functions, and it accumulates various types of damage as a side effect of the normal function of the machine. Therefore in principal that damage can be repaired periodically. This is why we have vintage cars. It’s really just a matter of paying attention. The whole of medicine consists of messing about with what looks pretty inevitable until you figure out how to make it not inevitable.” I don’t see it as plausible that we’ll have everything in hand by 2045, but if we make a good start now, then we could have enough to put us into actuarial escape velocity – gaining life expectancy faster than we age, and thus able to wait for far better technologies that arrive later.

CHRONOSPHERE, A NEW CRYONICS BLOG
Thursday, February 10, 2011
http://www.fightaging.org/archives/2011/02/chronosphere-a-new-cryonics-blog.php
The early posts at Chronosphere are well done and worth reading. The theme is a detailed and picture-strewn look at the history of cryonics, mixed in with considerations of our presently imperfect society and where it might be going next: “Chronosphere is your gateway to a fundamentally new way of living – in pursuit of physical immortality in a world of our own making – free from the tyranny of time, and the burden of injustice. Chronosphere will explore and create interfaces with the scientific, technological, social and moral resources needed to achieve these ends. Because we are all at risk of dying, cryonics will be a central focus of Chronosphere for the foreseeable future, but will be by no means be the only technology explored here. Interventive gerontology, with a strong emphasis on immediate, or very near term interventions to slow cognitive aging, will also be explored in detail. Join us on our quest to transcend the limits of time!”

THE HUMBLE OLM AND THE FREE RADICAL THEORY OF AGING
Wednesday, February 9, 2011
http://www.fightaging.org/archives/2011/02/the-humble-olm-and-the-free-radical-theory-of-aging.php
You might recall that the olm (Proteus anguinus) is a type of small salamander that lives as long as we do. Here researchers point out that olm life span is inconvenient for some theories of aging: “Recent work on a small European cave salamander (Proteus anguinus) has revealed that it has exceptional longevity, yet it appears to have unexceptional defences against oxidative damage. This paper comes at the end of a string of other studies that are calling into question the free-radical damage theory of ageing. This theory rose to prominence in the 1990s as the dominant theory for why we age and die. Despite substantial correlative evidence to support it, studies in the last five years have raised doubts over its importance. In particular, these include studies of mice with the major antioxidant genes knocked out (both singly and in combination), which show the expected elevation in oxidative damage but no impact on lifespan. Combined, these findings raise fundamental questions over whether the free-radical damage theory remains useful for understanding the ageing process, and variation in lifespan and life histories.” Yet there are still the studies demonstrating extended life span through targeting antioxidants to mitochondria, which imply that at least so far as those cellular structures are concerned, oxidative damage is very important. It may be that the olm, like naked mole rats, has mitochondria that are highly resistant to damage in comparison to other species.

TOXIC PROTEIN ACCUMULATION AND DRY MACULAR DEGENERATION
Wednesday, February 9, 2011
http://www.fightaging.org/archives/2011/02/toxic-protein-accumulation-and-dry-macular-degeneration.php
A fair chunk of degenerative aging is caused by the accumulation of various kinds of damaging biochemicals, and here dry macular degeneration is added to that list: “A team of researchers, led by University of Kentucky ophthalmologist Dr. Jayakrishna Ambati, has discovered a molecular mechanism implicated in geographic atrophy, the major cause of untreatable blindness in the industrialized world. … Concurrent with this discovery, Ambati’s laboratory developed two promising therapies for the prevention of the condition. … Geographic atrophy, a condition causing the death of cells in the retina, occurs in the later stages of the ‘dry type’ of macular degeneration, a disease affecting some 10 million older Americans and causing blindness in over 1 million. There is currently no effective treatment for geographic atrophy, as its cause is unknown. Ambati’s team discovered that an accumulation of a toxic type of RNA, called Alu RNA, causes retinal cells to die in patients with geographic atrophy. In a healthy eye, a ‘Dicer’ enzyme degrades the Alu RNA particles. … We discovered that in patients with geographic atrophy, there is a dramatic reduction of the Dicer enzyme in the retina. When the levels of Dicer decline, the control system is short-circuited and too much Alu RNA accumulates. This leads to death of the retina. … Alu elements make up a surprisingly large portion – about 11 percent by weight – of the human genome, comprising more than 1 million sequences. However, their function has been unknown, so they have been called ‘junk’ DNA or part of the ‘dark’ genome. The discovery of Alu’s toxicity and its control by Dicer should prove of great interest to other researchers in the biological sciences … Ambati’s team developed two potential therapies aimed at preventing geographic atrophy and demonstrated the efficacy of both approaches using laboratory models. The first involves increasing Dicer levels in the retina by ‘over-expressing’ the enzyme. The second involves blocking Alu RNA using an ‘anti-sense’ drug that binds and degrades this toxic substance. … Ambati’s group is preparing to start clinical trials by the end of this year.”

A LOOK AT THE INSTITUTE FOR BIONANOTECHNOLOGY IN MEDICINE
Tuesday, February 8, 2011
http://www.fightaging.org/archives/2011/02/a-look-at-the-institute-for-bionanotechnology-in-medicine.php
From Fast Company: “The mice in the video flickering on his colleague’s computer screen were moving their legs. Their back feet trailed behind them from time to time, but the fact that they were walking at all was astounding. Only a few weeks earlier, they’d been paralyzed from the waist down. Then Stupp’s team at Northwestern University injected them with made-to-order molecules. Now the mice were trying to run around their cage. … Those mice were the first living glimpse of the future that Stupp is hoping to accelerate in his role as the director of the Institute for BioNanotechnology in Medicine at Northwestern. It’s a future in which molecular self-assembly – where researchers direct molecules to spontaneously combine into ordered structures – will help the body heal itself. … It wasn’t until 1995 that one of his nanotechnology experiments steered him onto an entirely new scientific course. He was trying to make molecules called rodcoils line up side by side to create a large polymer sheet with one side shiny and the other sticky, properties that might make the sheet useful for industrial applications. But something unexpected happened. Instead of forming a single thin membrane, the rodcoils coalesced into trillions of tiny individual structures that looked like mushrooms. Stupp initially wrote off the result as a failure, but he quickly realized that the mushroom-shaped nanoparticles might have a host of advantages. … What if he could inject the nanomolecules into the bloodstream so they could serve as microscopic vehicles to deliver therapeutic compounds? Even better, what if he could modify the nanomolecules so that they would attract the body’s own healing compounds to an injured area, kick-starting the repair process without introducing any foreign cells at all? The ‘mushroom’ paper Stupp published in 1997 attracted lots of attention, and Northwestern lured the rising star to its materials-science program in 1999. The very next year, Stupp founded IBNAM, the lab he hoped would bring his interdisciplinary ideas to fruition.”

LIFESTYLE MORE IMPORTANT THAN GENES TO NATURAL LONGEVITY
Tuesday, February 8, 2011
http://www.fightaging.org/archives/2011/02/lifestyle-more-important-than-genes-to-natural-longevity.php
Another confirmation that your natural longevity is more a matter of your choices than the luck of the draw: “It is often assumed that people with parents who lived to be very old are more likely to live to a grand old age themselves. ‘But that’s just not true – our study shows that hereditary factors don’t play a major role and that lifestyle has the biggest impact,’ says professor emeritus Lars Wilhelmsen, referring to the 1913 Men study that formed the basis of the current research. Those who did not smoke, consumed moderate amounts of coffee and had a good socio-economic status at the age of 50 (measured in terms of housing costs), as well as good physical working capacity at the age of 54 and low cholesterol at 50 had the greatest chance of celebrating their 90th birthday. … We’re breaking new ground here. Many of these factors have previously been identified as playing a role in cardiovascular disease, but here we are showing for the first time that they are important for survival in general. The study clearly shows that we can influence several of the factors that decide how old we get. … The 1913 Men epidemiological study started up in 1963. A third of all male 50-year-olds in Gothenburg were called for a check-up that focused on cardiovascular health. Every ten years since, a new group of 50-year-olds has been called in and those who were already taking part in the study have been given another check-up. This has enabled researchers to follow the development of illnesses in a specific age group, and to compare the health of 50-year-olds in 2003 with that of 50-year-olds in 1963, for example.” The choices you make become even more important when we consider the prospects for future medical technology: are you helping to bring about the rejuvenation biotechnology that will extend all healthy human lives, or are you merely sitting on the sidelines and hoping?

STEM CELLS FORM NEW SKIN RAPIDLY WHEN SPRAYED ON
Monday, February 7, 2011
http://www.fightaging.org/archives/2011/02/stem-cells-form-new-skin-rapidly-when-sprayed-on.php
Here is an example of the way in which advances in delivery methodology can greatly improve an existing therapy: “Doctors have invented a revolutionary skin spray-gun that heals severe burns within days. The spray-gun which fires stem cells on to the damaged skin has already been used successfully on a dozen patients. Rather than sheets of skin being laboriously grown over a period of a month and applied to the patient, stem cells are harvested from a small patch of healthy skin, put into a solution and sprayed back on to the affected area. The process takes only 90 minutes [and] burns can heal in as little as four days. It eliminates a major flaw of existing burns treatment, the time taken to grow new layers of skin in the lab, during which time patients can die from infection. … the process involved isolating stem cells from a healthy patch of the patient’s skin, putting those cells in a water solution, and then spraying the mixture back on. After being sprayed, the patient’s wound is covered with a special dressing that provides glucose, sugar, amino acids, antibiotics and electroytes to the treated area, to provide nutrition and clean the wound until the stem cells get established. … For Matthew Uram, a police officer from Pennsylvania, the radical technical has already saved his skin. Last July he received severe burns to his face, neck, shoulder, arm and hand after someone threw a cup of petrol on to a bonfire at a party. His hand looked like a ‘charred piece of meat’, he said. Quickly taken to hospital, he was offered the chance to be one of the first patients to benefit from the skin gun. … They did it on a Friday, and my follow up was that Monday and the burns unit said it was completely healed.”

ENGINEERED CELLS, PROGRAMMABLE CELL THERAPIES
Monday, February 7, 2011
http://www.fightaging.org/archives/2011/02/engineered-cells-programmable-cell-therapies.php
A look at what might be accomplished in the years ahead: “In work that could jumpstart the promising field of cell therapy, in which cells are transplanted into the body to treat a variety of diseases and tissue defects, researchers [have] engineered cells that could solve one of the key challenges associated with the procedure: control of the cells and their microenvironment following transplantation. … the team reports creating tiny internal depots within human mesenchymal adult stem cells, which among other functions are key to the generation of several tissues. These depots can slowly release a variety of agents to influence the behavior of not only the cells containing the depots, but also those close to them and even much farther away. The team demonstrated this by prompting mesenchymal stem cells to differentiate into the cells that make bone. … This work could allow programmable cell therapies where the cell or the agent is the therapeutic. For example, depots containing specific agents could enhance cell survival or expression of a particular growth factor. Cells could also be used as a delivery vehicle to shuttle drugs to target tissues that may be useful to accelerate tissue regeneration, or to deliver chemotherapeutics to tumors while minimizing systemic side effects. … Ten to fifteen years from now, people will visit cell infusion centers to receive routine therapy for multiple diseases and tissue defects. … For example, a person who has had a heart attack could be infused with cells that could help stimulate regeneration of new heart cells to replace those that have died and prevent eventual heart failure.”

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There’s always something interesting in the news when it comes to progress in regenerative medicine and tissue engineering. This is the sort of research community we want to see for every field that might impact human aging and longevity: large, thriving, dynamic, and attracting plenty of attention and funding. The practical result is that we live in exciting times – organ regrowth is right around the corner, as is the prospect of meaningful repair or replacement of many types of aged tissue. Regenerative medicine is not a one-stop solution for all of aging, but it is one of the necessary pillars of the true rejuvenation biotechnology that will be developed in the decades to come.

Here are a few articles that caught my eye of late; the mainstream media seems to be picking up the level of attention they are giving to the cutting edge of regenerative medicine these days.

Seeing local scientists at heart of regenerative medicine

In one lab, a surgeon builds a pink, pulsing heart, cell by cell. In another, a researcher literally sprays new skin onto severely burned patients. Elsewhere, a scientist re-creates the delicate folds of the ear – on the back of a mouse. Sound like science fiction? It already is science: Researchers in Boston and beyond are building everything from blood vessels to internal organs, using engineering tricks and dome-like bioreactors. Tonight, in ‘How to Build a Beating Heart,’ National Geographic Explorer investigates those efforts to transform human health, revealing the pulse-quickeningly cool side of regenerative medicine.

Building body parts: Saving lives, salamander style

If an injured salamander can grow a new limb, why can’t a human? Maybe they can, say researchers at the Armed Forces Institute of Regenerative Medicine. Starting with stem cells from patient’s bodies, scientists at this Wake Forest University facility have grown 22 different types of tissues and organs. Lives are being saved and more amazing successes are on the way.

Skin cells help to develop possible heart defect treatment in first-of-its-kind Stanford study

Using skin cells from young patients who have a severe genetic heart defect, Stanford University School of Medicine scientists have generated beating heart cells that carry the same genetic mutation. The newly created human heart cells – cardiomyocytes – allowed the researchers for the first time to examine and characterize the disorder at the cellular level. … the investigators also report their identification of a promising drug to reverse the heart malfunction – for which there are currently no decent treatments – after using these newly created heart cells to check the effects of a plethora of compounds.

College of Veterinary Medicine to perform an animal stem cell first

The first animal stem cell procedure in Oregon done entirely in a veterinary facility is scheduled for Thursday at the Oregon State University College of Veterinary Medicine. The procedure will be performed on Basco (pronounced “Bosco”), a 7-year-old German Shepherd suffering from osteoarthritis in his left rear hip. … Fat tissue is removed from the animal, the stem cells are separated and activated, and then injected into the affected area. Within three to four weeks of the procedure, Basco should be moving well, with little or no pain, Medi-Vet predicted.

Veterinary medicine is far ahead in its application of first generation stem cell therapies; if you’re a human in need of the same sort of treatment, you’ll have to leave the US to find it. The principle effect of heavy US regulations on medical development is to ensure that working, beneficial, reasonably safe treatments take a very long time to come to the clinic and are very expensive when they arrive. Fortunately the FDA can’t do anything about the competitive service providers and medical research and development groups in other parts of the world. Thus, absent a sea change in the state of regulation in the US, medical tourism will be a part of all our futures, and we will benefit greatly from the fact that at least some parts of the world are not as shackled and held back by a full-on command economy medical system.

A new study from South Korea revealed lycopene’s potential in promoting heart health by protecting the body against damage in the DNA and in enhancing the body’s antioxidant defenses.

A recent study conducted by researchers from South Korea revealed that daily supplementation of about 15 milligrams of lycopene for a period of eight weeks helps lower systolic blood pressure and reduces inflammatory processes related to cardiovascular events while simultaneously increasing the activity of a potent antioxidant that helps to reduce DNA damage that occurs in white blood cells.  The results of the study are found in the Atherosclerosis journal.

Yonsei University, South Korea’s Jong Ho Lee, the study’s lead researcher, along with his colleagues, enrolled 126 healthy men to participate in the study.  The average age was set at 34 and average BMI was at 24 kg/m2.  The participants were then randomly assigned in one of the three groups:  one group received 6 milligrams of lycopene supplements each day for eight weeks, another group was given 15 milligrams of lycopene supplements daily for the same period, while the other group received placebo treatment.

Results showed that SOD (super oxide dismutase) activity rose by 2.37 units/ml in the group that received 15 milligrams lycopene supplements while those who received 6 milligrams lycopene supplements only experienced a 1.73 units/ml increase. The group who receive placebo supplements exhibited decreased SOD activity.  SOD is a potent antioxidant that helps combat oxidative damage brought about by free radical activity.

The Other Health Benefits of Lycopene

Studies have shown the benefits of lycopene consumption especially when it comes to promoting a healthy prostate, heart skin, bones and blood pressure levels.  Because of this, lycopene is now being used in various products such as supplement, beverages and even beauty products. As a matter of fact, according to Mintel’s database of global new products, there were about 500 lycopene-based products that were launched between the year 2003 and 2009.

Aside from the health benefits mentioned above, here are more amazing benefits that lycopene can do for you:

1. Lycopene is best known for reducing the risk of some types of cancer such as those of the prostate, breast, cervix, and the lungs. Its antioxidant property helps in neutralizing the activity of free radicals which has been tagged as the cause of most diseases that plague the human body.
2. It can also lessen sun damage to the skin by about 35%.Even just a single cup of tomatoes on a daily basis can already counteract the ill-effects of the free radicals that are given off by the UVB and UVA rays of the sun. If you want to get higher amounts of beneficial lycopene from it, it is advised that you cook the tomatoes first since heat can liberate a greater amount of lycopene from the hard cell membranes of the plant.
3. It can improve and make your skin look better and it also helps in purifying your blood. This in turn can help in lessening the number of pimples on your face.
4. Studies have also suggested that regular lycopene consumption can be of great benefit to people with high cholesterol levels, or those with atherosclerosis.
5. Ongoing studies are also being conducted as to lycopene’s role in the prevention of conditions such as cancers of the urinary tract, stomach, skin, pharynx, pancreas, ovaries, larynx and esophagus.  Others include rheumatoid arthritis, respiratory infection, periodontal diseases, Parkinson’s disease, pancreatitis, melanoma, mesothelioma, diabetes mellitus, cataracts and AIDS.  However, further studies are needed in order to truly establish lycopene’s role in reducing a person’s risk of these conditions.

Sources of Lycopene

Cooking can release lycopene from a lot of plants. But the most popular food sources that you can get a great amount of lycopene from would be ketchup, tomato sauce, tomato paste and the canned tomatoes – more so if it is from the organic kind. Here are some of the other major sources of lycopene aside from the tomatoes:

• A cup of carrot juice
• Four asparagus spears, cooked
• A cup of baked beans
• Tablespoon of salsa
• A cup of raw watermelon
• A cup of marinara sauce
• A cup of vegetable beef soup

Natural Ways to Ensure a Healthy Heart

Aside from lycopene intake, there are a lot of other ways to ensure a healthy heart.  Your diet, physical activity and lifestyle could influence not just your heart’s health, but your overall health as well.  So I just cannot anymore emphasize the importance of living healthy.  Here are some natural ways which you can easily do to show that you love your heart, and your life:

• Get sufficient sleep. When you lack sleep, you are most likely to develop high blood pressure.  This is according to the hypertension report published in the Journal of the American Heart Association. Sleep normally allows your heart to take things easy and let your blood pressure drop significantly after a stressful day has passed. Furthermore, sleep gives your body the rest that it needs and allows your body to recover and heal from damage caused by physical, emotional and environmental factors.
• Eat more vegetables and fruits. Fruits and vegetables play a huge role in supplying your body and heart with considerable amount of vitamins, minerals and important nutrients that can protect your cells from possible damage caused by free radicals which are touted to be one of the major causes of heart failure.
• Go easy on your coffee intake. Yes, coffee has been said to contain antioxidants but it is also very important that you limit caffeine intake since too much would reverse its effects. Its effects won’t enable you to sleep which, again, is very important to the body.
• Lessen your salt intake. By doing this, you can cut down the risk of heart disease by 40% according to the studies made by the Department of Health. You must always opt for foods that are low processed and make it to only consume about five to six grams of a salt each day – and make sure it’s organic salt.
• Get enough folic acid. According to a study published in the Journal of the American Medical Association, sufficient amounts of folic acid within the body helps to maintain healthy blood pressure levels. This, in turn, can also lead to a better heart condition for you to enjoy for the rest of your life.

Sources
nutraingredients.com
hubpages.com
dietbites.com
guardian.co.uk

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A study published in an issue of Cell Metabolism revealed that researchers found that the consumption of spinach can increase the performance of the power house of the cells, the mitochondria.

A team of researchers observed how doses of inorganic nitrate can improve a person’s muscle performance. They gathered a group of healthy people and asked them to take in specific amounts of inorganic nitrate.  This lasted for a period of three days and researchers then observed how their oxygen consumption responded to the change in diet. The results of the study were published in the science journal Cell Metabolism. But despite the promising results, the researchers said that they are not recommending the intake of inorganic nitrate food supplements basing on the results of their study alone. They added that they are recommending the consumption of natural sources like green vegetables and fruits to obtain the health benefit of nitrate.

Head researcher from the Karolinska Institutet in Sweden, Eddie Weitzberg, said that the dosage of nitrate which they used in the study is equivalent to that contained in a small spinach plate and three red beets. He added that the consumption of more vegetables and fruits can help reduce the risk of developing diabetes and cardiovascular disease. But it is unclear which nutrients in these natural food sources are responsible for producing the effects. The researchers are looking at inorganic nitrate as one of the strongest candidate.

Nitrate: Under the Magnifying Glass

The nutritional value of nitrate is not well established compared to other well-studied nutrients. Other people are considering nitrate as a toxic substance that may produce adverse effects to the body in high amounts. But the researchers found that nitrate can be beneficial to the body by acting as a co-producer of nitric oxide assisted by good bacteria present in the mouth. Nitric oxide had been found by decades of scientific research to be beneficial in opening up the blood vessels, lower blood pressure and reduce the risk of cardiovascular disease.

The Swedish researchers found another health advantage of nitrate and its resulting nitric oxide. The mitochondria is responsible for providing power to the cells. But levels of protein decreases in the process of increasing its efficiency which in turn makes the mitochondria become leaky. Weitzberg said that the mitochondria is not fully efficient in normal circumstances and added that no machine is.

The study showed that the increase intake of nitrate through diet can have an immediate effect to the body by increasing the efficiency of the mitochondria. But researchers are still finding a way to determine the long term effects of eating inorganic nitrate to people. Weitzberg said that their next study will focus on observing the effects of inorganic nitrate to people with health conditions concerning the mitochondria like mitochondrial dysfunction, cardiovascular disease and diabetes.

The researchers concluded that other studies had been consistent in saying that eating fruits and vegetables can have positive effects to the body like the prevention of certain diseases like diabetes and cardiovascular disease. But despite this, they added that the mechanisms responsible for producing these effects are still not for certain. Weitzberg also said that certain organisms in the mouth need to be present in order to fully take advantage of the health benefits of nitrate; the use of strong mouthwashes can kill these microorganisms and may prevent the production of the nitric oxide in the body.

Health Benefits of Eating Spinach

Spinach is an epic vegetable with tons of health benefits but which is dreaded by most kids. It has more nutrients than any other vegetable and is very available throughout the year; but it has the best flavor during its season which runs from September to October. The vegetable belongs to the family of beets and Swiss chard and has a similar taste with the other vegetables in its group. Spinach has a distinctive mild and sweet taste which makes it perfect for making salads, but the taste becomes more robust and acidic once cooked. The three types of Spinach available in the market are baby spinach ideal for salads, smooth-leaf and savoy.

The Anti-Cancer and Anti-Inflammatory Health Benefits of Spinach

Studies had found that spinach has more flavonoid content than other vegetables. Researchers had identified more than a dozen favonoids in spinach which are effective in reducing cellular inflammation and the risk of developing certain types of cancer. The evidences indicating that the potential antioxidant value of spinach is strong enough for research to extract these compounds for controlled laboratory studies. And they found that the compounds are effective in reducing the cell division rate of human stomach cancer cells.

Studies using laboratory animals also showed that the extracts can inhibit the growth of skin pappilomas or skin cancer cells. In addition, a related study found that women with higher intake of spinach have lower risk and incidence of breast cancer than women who ate less of the jade green vegetable.

Spinach is also a good source of carotenoids and other antioxidants like vitamin E, beta-carotene, manganese, vitamin C and zinc that have been found to inhibit inflammation and reduce cancer risk. The peptides in spinach can also lower blood pressure and help in treating and lowering the risk of certain diseases like atherosclerosis and other blood-vessel related problems.

Two other important and powerful antioxidants can also be found in spinach. These are zeaxanthin and lutein which can naturally be found in certain areas of the eye like the macula and retina. Though there hasn’t been any large scale study which investigated the effects of lutein and zeaxanthin in preventing eye problems like macular degeneration, studies have found that the consumption of spinach can increase the concentration of lutein in the blood.

Spinach for Bone Health

A cup of boiled spinach contains around 100 percent more of the body’s daily requirement of vitamin K; this nutrient is essential in preventing the excessive activation of osteoclasts which are responsible for breaking down the bones. In addition to this, vitamin K reacts with certain microorganisms in the stomach to produce vitamin K2 which is an important component in the production of more osteocalcin in the bones. Osteocalcin helps in storing more calcium in the bones to make it stronger. There’s a reason why Popeye always had a can of spinach with him.

Sources
eurekalert.org
whfoods.com
spinachwords.com
buzzle.com

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A study conducted by a team of researchers from London found that drinking cherry juice rich in polyphenols can boost recovery after exercise.

The body experiences a series of interconnected metabolic processes during exercise. You will begin to notice heavier and faster breathing, faster heart rate and your muscles will begin to heat up and feel sore. This is the body’s natural response to mild and extreme physical activities, and this can intensify to higher levels depending on the intensity of the physical activity. Exercise demands different systems in the body to respond according to the increased demand for energy. Body heat, breathing and blood circulation will be affected.

Different forms of exercise call for the action of specific muscle groups. Other more strenuous forms of exercise may require the use of multiple muscle groups. But in any case, exercise means muscle activity. The muscles will demand other systems in the body to respond and produce energy. Each system in the body will either work more, work less or focus on muscle activity. The heart, for example will start beating faster to speed up the circulation of blood and energy throughout the body while the stomach temporarily slows down in digesting food in order to channel more energy into the muscles.

Adenosine triphosphate, or ATP, is an essential biochemical fuel needed by the body to supply the muscles with energy. ATP needs to be burned in order for it to be transformed into usable energy. And this process will require oxygen, the elimination of metabolic wastes like lactic acid and carbon dioxide which are produced in the process, and the omission of heat out of the body.

After about 30 minutes to an hour of exercise, the body is tired and exhausted. And recovery is needed before doing the same routine all over again. The body will need at least 24 to 48 hours of recovery for muscle and tissue repair, especially when weight lifting. There are natural techniques to hasten and improve recovery after performing an exercise. A study conducted by a team of researchers from London found that the simple habit of drinking cherry juice can help the muscles recover faster.

Cherry Juice for Faster and Better Recovery

Researchers from London found that cherry juice can boost the muscle recovery after strenuous exercise. Previous studies had reported that the antioxidants in cherries can help the body overcome the oxidative damage caused by exercise. The study, conducted from the London South Bank University Sports and Exercise Science Research Center, focused and looked at the antioxidant property of cherry juice and its potential in hastening muscle recovery.

The study was published in the Medicine and Science in Sports Exercise. The researchers observed that people who were subjected to a week of drinking a certain branded cherry juice after a series of intensive exercise routines can help speed up recovery time and create better results compared to those who consumed control beverage. The cherry juice used in the study was from Montmerency beverage company. Lead researcher, Dr Joanna Bowtell, said that Montmorency cherry juice can improve the recovery of isometric muscles after exercise due to its strong antioxidant property.

A related study published in the Journal of Nutrition reported that the consumption of at least 45 cherries in a day can reduce the circulation of inflammatory markers in the body. This is due to the anthocyanin and flavonoid content of cherries, the researchers said. Reducing the amount of inflammatory compounds in the body can help reduce the muscle damage caused by exercise and lessen recovery time.

The researchers gathered a group of 10 competitive weight lifters to participate in the study and divided them in half. The first group was asked to drink cherry juice 7 days before and 2 weeks after a series of single leg knee extensions. The second group was subjected to the same process but with fruit concentrate in place of the cherry juice. At the end of the study, the researchers found that the recovery of the first group was faster than that of the control group but there was no noticeable difference between their energy production.

The industry of food nutrition in North America costs around $3.2 billion while Western Europe accounts for $713.6 billion of the industry. Researchers and sports scientists are continuously on the lookout for better ways of improving the performance of athletes by creating new exercise programs and products that promote better and faster recovery. But for individuals who simply want to improve their performance and enjoy a healthy life, there are several natural ways of hastening recovery time without spending too much.

Natural Ways to Speed Up Recovery after Exercise

The body needs time to recover. The length of time needed for the muscles to repair may vary depending on the intensity of the exercise. Resting between exercise days will not only let the body perform its natural recovery process but this will also help avoid injuries in the future. So make it a point to get enough sleep and sufficient nutrition after each exercise.

Stretching is not only needed before doing any form of physical activity, but stretching after each exercise can also help the muscles recover faster. Moving around or maintaining the same exercise but at a lower intensity for a few minutes will help remove lactic acid from the body. Lactic acid substances are produced in the combustion of ATP and may result to muscle stiffness.

Get enough nutrients from the food you eat and replace lost fluids. During exercise, the body makes use of available and stored energy. Refueling by eating the right kinds of food will help the body recover better and faster. Drinking a lot of fluids during and after exercise is also recommended to avoid dehydration, promote the flow of nutrients and support certain metabolic processes.

Taking an alternation of cold and hot baths a few hours after heavy exercise will help in alleviating muscle soreness and prevent injury. Contrast water therapy will help get rid of waste products faster by repeatedly dilating and constricting the blood vessels. Some athletes alternate 30 seconds of cold water with 2 minutes of hot water for four times with a short rest in between.

The key to faster recovery is using an exercise routine that allows time for recovery. Over-training without sufficient rest may only defeat the purpose of exercising.

Sources
nutraingredients.com
sportsmedicine.about.com
health.howstuffworks.com

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Cocoa is famous for its numerous health benefits, and one study gives us another reason to reach for that dark chocolate and give in.

A lot of people are in love with chocolates – and there is really nothing wrong with this, as long as the right kind of chocolate is consumed.  Dark chocolate is definitely way better than milk chocolate.  Aside from the health benefits provided by its rich cocoa content, it does not contain the same amount of sugar as the milk chocolate.  So the next time you feel the temptation to eat chocolate, give in – as long as it is of the dark kind. Remember this:  the darker the chocolate is, the higher is its cocoa content.

Recently, a group of researchers coming from Meiji Seika Kaisha’s Food and Health R&D Laboratories released the results of a study that they conducted regarding the effects of cocoa towards the promotion of a healthy heart.  The Japanese company’s researchers revealed that cocoa’s capability to potentially increase the levels of high density lipoprotein, or the good form of cholesterol, is linked to the presence of a protein that can enhance apolipoprotein A1 levels.  Also known as Apo-A1, apolipoprotein A1 is a compound that is needed for the body’s production of HDL cholesterol.

The researchers wrote in the Journal of Agricultural and Food Chemistry that polyphenols present in cacao may be responsible for acting on pathways that are responsible for the metabolism of cholesterol.  They looked at the human intestinal cell effects of polyphenols found in cacao such as procyanidin, catechin, and epicatechin.  Results have shown that these polyphenols raised the protein levels of Apo-A1 while simultaneously lowering alipoprotein B levels which carries LDL cholesterol to the cells.

The Health Benefits of Cocoa

Aside from its polyphenol contents, the health benefits of cocoa are also taken from its component called flavonoids, which serve as major antioxidants to prevent any possible damage to the cellular system.  Free radicals bring about oxidative damage inside the body which could be factors in the development of chronic diseases like heart failure and cancer. The powder of cocoa can also help in lowering blood pressure and improving the blood circulation of every individual. Compared to green tea, just one cup of cocoa has about three times the antioxidants that a cup of green tea has.

Numerous health experts believe that cocoa can only work to your advantage if you would take it in quantities that are just enough. Overconsumption, of course, has its drawbacks.  When choosing a cocoa formulation, go for something that contains the least amount of cocoa.  There are a lot of cocoa powders that are available in the market today which contains various additives such as hydrogenated oils and corn syrup that are high in fructose. Hence, choose to consume the unprocessed type of cocoa powder.

Researchers from Cornell University said that the most ideal way of taking full advantage of cocoa benefits is through drinking. Taking in a cup of hot cocoa every once in a while can work as a great antioxidant just like wine and tea. It can also help steer one away from the impairment of the immune system and other inflammatory processes.

Show Some Love to Your Heart

To live with a healthy heart requires a lot more than just having a healthy diet. It also includes regular exercise and an overall healthy lifestyle. Here a few tips on how to ensure that your heart remains healthy all the time:

• Limit your consumption of foods that have lots of trans-fat.  These are usually found in fried foods and margarine.
• If you have a sweet tooth, then you must also limit your sugar intake. High amounts of glucose in the blood could lead to the development of diabetes, and this interferes with blood viscosity.  A blood that is too viscous would cause problems in circulation and other organs of the body will not have their fare share of blood.  Because of this, the heart has to pump doubly hard to ensure that blood is supplied to all organs.  Overworking the heart could lead to its enlargement (cardiomegaly), or worse, heart failure.
• Only utilize extra virgin olive oil and add some garlic when you cook to help in lowering your cholesterol along with adding some Omega 3 fatty acids.
• Exercise for about 3 to 4 times a week and then stick to this routine.  Lifting weights is not required but doing cardiovascular, or aerobic, exercises can work wonders to your heart.  So set some time each day where you can perform exercises that you are capable of doing. What is important is that you have the desire to start incorporating changes in your lifestyle, one step at a time. Remember to stay hydrated too and warm up before each exercise session.
• To add up to your healthy diet and exercise, try your best to steer away from any kind of vices like smoking and drinking too much alcoholic beverages.
• Manage your stress levels and implement ways to cope.  Attend a yoga class, meditate each day or just simple do deep breathing exercises.  Take time to rest, get lots of sleep since this will help your body heal.
• Watch out for your weight too since obesity is one of the primary causes of heart disease.
• If your cholesterol level is high then you can naturally lower it by using several herbal extracts along with fish oil. It could help for you to know that 20% of your cholesterol level is sourced from the foods you consume while the rest of the 80% is produced by your liver. If your fat levels are high, then you must go easy on your carbohydrate and sugar consumption. To lower this, you can take in fish oil, some sufficient amount of vitamin C and even green tea.

Your heart’s health, and your general health as well, is in your hands – and the first step is to make the decision to start living healthy.  Each of your action and decision affects you, and the people around you, so nothing is really too small.  You see, even your choice of chocolate has the potential to affect your longevity.

Sources
nutraingredients.com
naturalhealthezine.com
healthy-heart-guide.com
womenfitness.net

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A study conducted by a team of researchers from Sweden found that exercise can help alleviate the symptoms of irritable bowel movement.

IBS or irritable bowel syndrome is a health condition that is commonly associated with diarrhea, constipation, bloating, abdominal pain and frequent cramping in the stomach area. Though IBS does not lead to serious diseases and cause permanent damage to the gastrointestinal tract, the illness results to a great deal of distress and discomfort. Some cases of IBS can easily be managed through prescribed medication, stress management and diet. But some worse cases can be disabling and can, in fact, hinder a person from going to work, travel short distances or attend social events.  According to statistics, approximately 1 out of 5 Americans suffer from IBS; thus, the disorder is considered to be one of the most commonly diagnosed gastrointestinal conditions by medical specialists.

Causes and Symptoms of IBS

The symptoms of IBS can easily be mistaken as symptoms of other digestive disorders. The main symptoms are discomfort, bloating and abdominal pain. But this can differ from person to person. Some people with IBS may experience difficulty eliminating waste, others may have uncontrollable bowel movement and diarrhea, while some people will experience an alternation of diarrhea and constipation. In some cases, the symptoms of IBS can stop for a few months but others may experience continuous and worsening symptoms.

There are a few theories explaining the cause of IBS. One theory explains that the disorder is caused by the colon and large intestine’s sensitivity to stress and certain types of food. There may also be a link between IBS and the immune system. One study conducted to investigate the root cause of IBS found that bacterial infection in the gastrointestinal tract may be causing the disorder. Despite numerous studies, the real cause of IBS is still an open subject.

The Effects of Stress to IBS

Stress, as well as troubled, overwhelmed and angered feelings can result to spasms in the colon area. The colon has numerous nerves that connects to the brain and is controlled by the autonomic nervous system. These nerves are responsible for the normal contraction of the colon when the person suddenly feels stressed and nervous. In IBS cases, the colon becomes over-responsive to stress which then results to the symptoms of the disorder. For people whose IBS triggered by stress, the appropriate treatment is stress reduction, adequate sleep, stress management, and support and counseling.

Traditional Treatment for IBS

Around 70 percent of people with IBS are not getting medical care in order to treat their conditions. People will often resort to over-the-counter medicines which are limited to providing temporary relief. And since the cause of the disorder is yet to be discovered, available treatment for IBS can only deal with the relief of symptoms. Treatments include medication, diet changes and stress management. Medical experts will often suggest dietary modifications such as BRAT for diarrhea (banana, rice, applesauce and toast) and fiber supplementation for cases of constipation.

The Benefits of Exercise to IBS

A study conducted by a team of Swedish researchers found that exercise can significantly help people suffering from irritable bowel syndrome or IBS. The study was conducted primarily at the Alingsas Hospital and the Sahlgrenska University Hospital in Gothenburgm, Sweden. The researchers gathered a group of 102 study participants diagnosed with IBS and divided them into two groups; half of them served as the control group and were asked to maintain their usual lifestyle while the other half was given exercise programs which increased their daily physical activities. The two groups received calls from a licensed physiotherapist to assist them with their condition. Lead researcher, Elisabeth Johannesson, said that the active group was asked to perform moderate to vigorous exercises between three to five times a week for at least 20 to 30 minutes.

At the beginning of the study, the study participants were asked to provide relevant information regarding their IBS conditions including the intensity of the discomfort, stool problems, abdominal pain and quality of life. The same procedures were also conducted at the end of the 3-month study period. Senior physician, Riadh Sadik, was responsible for determining the results of the exercise program. He said that the control group had an average symptom decline of 5 points while the active group experienced a 51-point reduction.

The researchers also reported that only 8 percent of the study group felt worse after following the exercising program. 23 percent of the control group, on the other hand, experienced deteriorating symptoms. Sadik concluded that the slightest increase in a person’s physical activity can significantly help alleviate the symptoms of IBS. The study was published in the American Journal of Gastroenterology.

Natural Ways to Alleviate IBS

IBS can be treated naturally – and this starts by knowing which factors are triggering the disorder. More often than not, IBS is caused by an overly sensitive colon. In this case, stress management and restricted diet can help alleviate the symptoms. To start with, stress management has been the most common approach for IBS patients.

Stress plays a major in triggering IBS and has been found by different studies to be one of the most probable cause of the disorder. Though further studies are still needed in order to better understand the relationship between stress and IBS, researchers had found that symptoms tend to worsen during periods of anxiety. Stress management programs and relaxation exercises can help relieve the symptoms of IBS. People suffering from the disorder can seek the advice of a qualified stress therapist.

A study conducted by a team of researchers from the University of Massachusetts Medical School found that people who practice mindfulness meditation to overcome stress can reduce flatulence by up to 22 percent and improve bloating and diarrhea symptoms.

Dietary change is one of the best ways to relieve the symptoms of IBS. Avoiding certain foods that trigger IBS is the most practical and cost-effective approach to the treatment of IBS. Knowing which food types to avoid will help minimize the occurrence and intensity of the symptoms. Examples of foods to avoid are carbonated beverages, high-fat foods, artificial sweeteners (such as aspartame and sorbitol), fried foods, alcohol, gluten and caffeine.

Eating foods with fiber helps normalize bowel movements. Medical experts say that fiber helps decrease abdominal spasms and push waste out of the body. Foods like fruits, vegetables, whole grains and oats are the best natural sources of fiber.

Sources
digestive.niddk.nih.gov
eurekalert.org
wellbeing-nutrition.com
findarticles.com
quickcare.org

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A study from the Wake Forrest University found that weight loss and walking can help older obese adults improve their mobility.

Obesity is a common health problem in various societies and demographics. Though the prevalence of the health condition is higher in certain social backgrounds, the number of obese individuals is continuing on an upward trend. Typically, obesity is seen as an accumulation of excess and abnormal amounts of fat in his body. According to the World Health Organization (WHO), a person whose BMI is equal to or more than 30 is considered to be obese. And more than the restricted movements and limited mobility, obesity is also seen as a major risk factor for developing diseases which includes diabetes, atherosclerosis, hypertension, and other chronic illnesses.

In the WHO’s latest global data regarding obesity, approximately 1.6 billion adults are overweight and no more than 400 million are obese. They had also projected that by 2015 the number of obese individuals will grow to around 700 million. These numbers is also projected to directly affect the prevalence of certain health conditions linked to obesity. Years back, surveys proved than obesity is a problem limited to high-income countries. But this changed over the years as the number of obese cases grew in low and middle income countries.

There are various factors that significantly affect a person’s risk of becoming obese. The primary reason is the consumption of disproportionate amount of calories against the person’s calorie expenditure. The bad habits of excessive intake of foods rich in fats and sugars but deficient in minerals, vitamins and micronutrients and the lack of physical activities are causing the problem. And these observations can be seen on a global perspective.

People who are clinically overweight are being found to be at risk of developing certain serious diseases like cardiovascular disease, some types of cancer, musculoskeletal disorders and diabetes. The health problem of obesity is more serious during old age. Obese individuals ages 50 and above are finding it more difficult to manage the condition and are at higher risk of permanent disability and serious health complications resulting to increased mortality rate. But one study found natural ways to help older obese adults better cope with their condition.

Walking and Losing Weight Improves Mobility for Older Obese individuals

A study conducted by a team of researchers from the Wake Forrest University observed that weight loss and walking can improve the mobility of older individuals with obesity and cardiovascular conditions by 20 percent. The study lasted for five years and involved 288 study participants. It is published online on the Archives of Internal Medicine.

The popular belief says that losing weight can be harmful to people at old age. But contrary to this, the researchers found that participating in physical activities and losing weight can be the best means of improving their mobility. According to lead researcher and Professor of Health and Exercise Science, Jack Rajeski, their research is one of the first large scale studies which shows that weight loss can improve the health of older obese individuals with cardiovascular health conditions. This gives health care practitioners more ways to address the needs of senior patients with limited to poor mobility.

Rajeski said that the statistics showing the increasing population of older adults call for a need to find cost-effective community-based lifestyle intervention programs to improve their mobility. In addition to this, they found that 60 percent of the people in this age group are only walking an average of one mile per week. The co-investigators include Michael Perri from the University of Florida, Jacquelyn McClelland and Lucille Bearon from the North Carolina State University, and professor of health and exercise science Peter Brubaker, Walter Ambrosius and Dr David Goff of Wake University. Rajeski added that a community-based preventive lifestyle intervention is very important.

The team of researchers partnered with three health care professionals and with the North Carolina Cooperative Extension to effectively conduct the study and gather reliable results. The study participants aged 60 to 79 were tracked over a period of 18 months and were divided into three groups. The control group was educated on successful aging, the other was asked to participate in physical activities and weight loss programs while the third group was limited to physical training.

The results from the group subjected to physical training showed significant effects but researchers found that the combination of weight loss and physical activity produced more notable results. The study participants exhibited improved mobility by 5 percent, while those who had limited mobility improved by around 20 percent. To observe their improvements, the participants were asked to take a 400-meter walk; this is a widely used method of measuring the mobility of senior individuals. The researchers said that prevention is very important for older people who are starting to lose their mobility since the symptoms can be progressive and often result to permanent disability.

Rajeski concluded that a person’s ability to walk without any assistance is vital in improving a person’s capacity to function better in the community. He added that the next step will be to establish a model that can be replicated at different areas in the United States and that they will be working with other institutions in the state to achieve this goal.

Natural Ways to prevent Obesity

Obesity is highly preventable. Though some researchers had found that some people are more genetically inclined to the development of the health condition, natural methods can be implemented in order to lower the risk.

The essential step is to maintain energy balance and participate in more physical activities. A person’s energy intake needs to appropriately respond to the person’s physical activities without taking his nutritional needs for granted. Foods rich in harmful fats needs to be avoided, while the consumption of fruits and vegetables as well as whole grains, legumes and nuts needs to be increased as these are energy-giving foods. The recommended physical activity is a minimum of 30 minutes of exercise in most days of the week. The initiative of maintaining a healthy weight needs to come from the individual and this needs to be for the purpose of promoting better health and preventing the onset of health conditions including obesity.

Sources
eurekalert.org
who.int
who.int

A study conducted by a team of Australian researchers found that the increased supplementation of vitamin D and calcium can result to a significant increase in bone density and reduction in osteoporosis risk.

There are approximately 75 million people who suffer from the health condition in Japan, Europe and the United States. And according to statistics, women are four times more likely to develop the health condition than men.

A study conducted by a group of Australia researchers found that the supplementation of 400 IU of vitamin D3 and 800 milligrams of calcium can notably increase the bone strength and density of peripubertal female identical twins. The study was published in Osteoporosis International, a publication dedicated to discussing the issues on osteoporosis. The health condition is characterized by low bone density resulting to an increased risk of bone fracture and deformation of the wrist, spine and hip area.

The traditional approach in preventing osteoporosis aims to increase the person’s bone mass. And this can be achieved though calcium and vitamin D supplementation at pubescent years and in pre-menopausal age where the osteoporosis risk is noted to be higher. The bone build-up during the puberty years accounts to around 35 percent of a person’s adult bone mass.

Vitamin D and Calcium:  Effects on Osteoporosis

The researchers from the Australian Catholic University gathered a group of 20 identical twins and divided them into two groups. The first group was given a combination of vitamin D and calcium food supplement while the other served as the placebo group. The study lasted for six months and was the first to use pQCT, or peripheral quantitative computed tomography, to examine and measure the responses of the study participants’ bone structure. They found that the combination of vitamin D and calcium resulted to an increase in the study participants’ bone strength and bone density in the arm and shinbone by 4 to 66 percent depending on the specific bone area tested.

Earlier studies had already provided scientific evidence that calcium and vitamin D intake improves bone density and strength. A randomized trial conducted by a team of scientists from the University of Sheffield in the UK, for example, found similar results. The study was published in the February issue of the American Journal of Clinical Nutrition. In the study, the researchers observed that the supplementation of 792 milligrams of calcium resulted to an increase in the study participants’ bone mineral content and bone density. They also observed that the effects were reversed once the supplementation stopped.

The annual sales for calcium food supplements was about $993 million in 2004 according to the information provided by the Nutrition Business Journal. And this is projected to increase to $22 billion by 2013 according to the survey conducted by the Ipsos Public Affairs for the Council of Responsible Nutrition.

The Relationship between Calcium and Vitamin D

Calcium is an essential nutrient needed for the essential function of the nerves, muscles and the heart. The inadequate supply of calcium in the body often results to the development of osteoporosis. Studies show that the lack of calcium intake in early life can result to low bone density and increased bone fracture rate in adulthood. National surveys, however, found that people are not satisfying their daily calcium recommendation to promote and maintain bone health.

The recommended calcium intake for children and young adults aged 9 to 18 years is 1300 milligrams.  This is according to the National Academy of Science. In order to ensure that the risk of developing osteoporosis is decreased, it is important therefore, that one’s daily calcium intake is in accordance with the recommended intake. However, simply eating foods rich in calcium and taking calcium supplements is not enough. The body needs the help of precursors to promote calcium absorption so that it can be effectively utilized by the body. The active form of vitamin D is calcitriol. The substance is responsible for calcium absorption and the storage of calcium in the bones.

There are three ways a person can satisfy his vitamin D needs: these are through the skin, from supplementation and from diet. Vitamin D can be produced by exposing the body to sunlight. Exposure to the sun without any protection for a minimum of 15 minutes in a few days a week can give the body enough vitamin D to function properly. Medical experts also suggest a minimum of 400 to 600 IU of vitamin D a day from food and food supplements to promote better calcium absorption. The richest natural sources of vitamin D are liver, saltwater fish and egg yolks.

Natural Ways to Prevent Osteoporosis

Increasing the intake of vitamin D and calcium is the first step to reducing the risk of developing osteoporosis. The second step is to exercise regularly. Studies found that regular exercise, together with increased calcium and vitamin D consumption, can significantly reduce a person’s osteoporosis risk. Weight training can improve a person’s metabolism, tone the muscles and helps in maintaining health and strong bones. It is not important what kind of exercise a person does. But what is important is its frequency, intensity and consistency. Aerobics and weight training for a minimum of thirty minutes will make the bones stronger. Stair climbing, hiking, jogging and even dancing can produce enough movements keep the bones healthy and strong.

Eating foods rich in essential fatty acids is essential in keeping the intestinal lining healthy and more capable of absorbing minerals from the foods we eat. Vitamin A promotes better absorption of minerals like magnesium and calcium while antioxidants from natural sources helps reduce the risk of developing osteoporosis by protecting the bones from the damage caused by free radicals. Fruits and vegetables can also improve bone density by supplying the body with potassium and magnesium.

Get into the habit of having your bone density regularly checked. This is an important preventive measure to avoid the onset of osteoporosis. Bone density test will evaluate your osteoporosis risk and give you recommendations of whether you need to get more supplementation of vitamin D and calcium. Note that osteoporosis can remain undetected for years until you experience obvious symptoms like serious bone fracture and bone deformation. This makes early diagnosis very important.

Sources
nutraingredients.com
ncbi.nlm.nih.gov
jacn.org
nutraceuticalsworld.com
niams.nih.gov

A new study discovered that regular consumption of fruits and vegetables greatly helps in reducing the risk of Ischemic Heart Disease.

Nowadays, more and more people are suffering from coronary artery diseases, also medically known as Ischemic Heart Disease (IHD). Ischemia happens when blood is restricted from entering a specific area, which causes the structures in that area to necrose, or to die, since blood carries with it life-giving oxygen and other essential nutrients. In the case of ischemic heart disease, blood supply is restricted from entering the heart.  Because of this, problems start to arise.

The development of Ischemic Heart Disease is dependent on the health of the blood vessels.  Arteries, for example, are the main sites for fatty plaque build-up.  When a person’s bad cholesterol level is too high, this would result to the accumulation of fatty deposits in the linings and the walls of the arteries.  Over time, this build-up will impede blood supply which will result to ischemia.  This is the main reason why health professionals have always emphasized the need to consume a healthy diet. Other risk factors for the development of IHD includes a family history of the said disease; when there is too much fat content in your daily diet; smoking; hypertension, and even the occurrence of a previous stroke or heart attack.

In the United States today, heart disease is the primary cause of death amongst the entire population. The primary cause of this ailment remains unknown but the number of risk factors is considerably high. It has been clear lately that the treatment of abnormalities of the body’s lipids can delay the progress of a possible atherosclerosis.

There are particular tests that can be done to know how much your ischemic heart disease has grown. Several diagnostic tests include electrocardiogram, echocardiogram, blood studies, x-rays, coronary angiogram and many more.

Eat More Fruits and Veggies

A recent study done in Europe investigated the relationship between the disease and diet and found out that those who get to eat a larger amount of vegetables and fruits seem to have a lower risk of suffering from ischemic heart disease. The said study was published online last January 19 at the European Heart Journal.

Their data showed that those who take in at least eight servings of vegetables and fruits everyday had about 22% lower risk of dying from Ischemic Heart Disease or IHD compared to those who eat less, or just about three servings a day. The lead author of the study, Dr. Francesca Crowe, stated that their research included more than 300,000 people from 8 different countries all around Europe.

According to Dr. Crowe, the bottom line of their analysis only says that if people would consume greater amounts of vegetables and fruits, then this would lead to a reduction in the number of IHD cases. However, she emphasizes that it is still important for individuals to live a healthy lifestyle by exercising and avoiding unhealthy habits such as smoking, substance abuse and drinking to the point of intoxication.

Natural Ways to Prevent Ischemic Heart Disease

Ischemic heart disease is considered to be a silent killer.  Sometimes, you go through life not knowing anything and when it hits you, it takes you aback. It is important, therefore, that you take note of these general measures that can help you prevent them from happening. The following are some of the most important ways that you can fight IHD, or any form of disease for that matter:

• Get Some Regular Exercise. Exercise can help a lot in improving your blood flow and even reduce the occurrence of abnormal heart rates. This can include simple changes in your routine like probably taking the stairs instead of getting on the elevator, or walking the four blocks to your favorite library instead of taking the cab. But of course, it is much better if you can commit to doing regular exercise that you would already consider as a habit like probably walking or jogging a few minutes every other day.
• Maintain A Healthy Diet. It is really very crucial that you watch what you eat when you are trying to monitor your cholesterol levels. You must be able to reduce it to a certain amount that would reach normalcy. Eat foods that are low in cholesterol and fats. It is also very important that you remember staying away from fats that are saturated. Your diet must include a lot of fruits and vegetables so that maintaining your ideal body weight would be less of a hassle.
• Live a Healthy Lifestyle. As much as possible, try to avoid smoking and avoid, or limit, your alcohol intake. It is very essential for you to always get to monitor your blood pressure and always keep things in control. Try to be happy all the time so that you will not be prone to heart attacks due to too much stress. If you are currently overweight, then it is about time to start thinking about lowering your total weight and bringing it back to normal.
• Talk to your Doctor. If you are overly worried with your heart’s condition, especially when you realize that you are not growing any younger, then you must not put off having regular check-ups with your doctor. It would not hurt that much if you would take the time to see him on a regular basis. These visits could include some tests or examinations that would try to figure out any possible threats to your heart and the rest of your body. Early diagnosis and treatment of Ischemic Heart Disease can definitely lead to total recovery. Through the years, lots of research has been done to promote and encourage fast and effective treatments for this ailment. It is very essential that you maintain a healthy lifestyle especially when it comes to making certain important changes in your diet and level of activity.

Remember this: a failure of the heart to function will lead to the loss of function of the other organs as well.  A deteriorating heart will cause a cascade of events which can sometimes prove to be fatal.  So if you love the people around you, do them a favor by loving your heart first – and then all else will follow.

Sources
eurekalert.org
rxmed.com
populararticles.com
mayoclinic.com

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A study showed that mindfulness meditation training in no less than 8 weeks can improve a person's brain structure.

An Introduction to Mindfulness Meditation

In Buddhist tradition, mindfulness meditation has the aims of realizing the true nature of reality by focusing on a single object. The object of concentration can be any physical object, an imaginary picture or, more commonly, the person’s breathing. The primary objective of mindfulness meditation is to keep the mind consistently focused on the same object for the entire period.

There are different organizations that promote mindfulness meditation as a regular habit to maintain and improve brain health. It is a practice that does not require any expensive equipment to perform. All you need to have is a quiet and well ventilated place, and a basic knowledge of how mindfulness meditation works. The goal is to focus your mind on the realities of the ‘now’ and be mindful of your actions and thoughts at the present time. Different studies show that mindfulness meditation can improve a person’s mood, boost the immune system and alleviate stress.

The first step is to find a comfortable and quiet place where you can sit for an extended period of time. You can choose to sit on the most comfortable chair you have at home and keep your back, neck and head straight at all times. Leave all thoughts of the past behind you and try to stay focused in the present. Notice your breathing and feel the sensation of the air flowing in and out of your body. Try to observe how each breath is different from the previous and keep doing this until it becomes instantaneous and effortless.

You will begin to think about other things like your worries, fears, anxiety and other thoughts of the past. Try not to ignore them, instead make an effort to acknowledge them lightly. Try to remain calm and re-direct your attention and focus back on your breathing. Being pulled away from your focal point will always happen at first. But as you practice, you will soon begin to have more control over your mind and you’ll get pulled out less frequently each time.

Mindfulness Meditation to Improve Brain Health

A team of researchers from the Massachusetts General Hospital found that mindfulness meditation can improve a person’s brain structure in just 8 weeks of continuous practice. The researchers gathered a group of study participants who participated in an 8-week mindfulness meditation program and measured their brain regions associated with stress, empathy, sense of self and memory. The study was the first to investigate the effects of meditation on the gray matter of the brain.

Lead researcher Sarah Lazar from the MGH Psychiatric Neuroimaging Research program said that mindfulness meditation does not only give practitioners a sense of physical relaxation and peacefulness but they had also reported physical and cognitive improvements as long-term benefits. She added that their study shows that the claimed benefits may be due to the resulting physiological changes of mindfulness meditation. The study gives evidence that the practice does not only give practitioners a feeling of temporary peacefulness but that it benefits them by creating positive changes in the brain.

The previous studies conducted by Lazar’s team already showed structural differences between people who practice mindfulness meditation from those who have no history of practicing meditation. They had observed an improvement in the cerebral cortex and in areas linked to emotional and attention integration. But the previous studies lacked the evidence to show that the differences were produced by the practice of mindfulness meditation.

In their most recent study, the researchers took magnetic resonance (MR) images of the brain structure of 16 study participants before and after they were subjected to 8 weeks of mindfulness meditation; the program was created by the University of Massachusetts’ Center of Mindfulness. The study participants also received meditation guides in the form of audio recordings in addition to their weekly mindfulness meditation meetings that focused on nonjudgmental awareness of the state of mind, feelings and sensations. They were also asked to track the length of time that they practiced mindfulness meditation each day. In order to overcome the weakness of their previous study, the researchers used a control group and took MR images of their brain with the same time interval.

The study participants who participated in the mindfulness meditation program reported an average of 17 minutes of meditation in a day. Their responses to a mindfulness exam also showed improvements compared to their responses before participating in the program. The MR images also showed increased gray matter density in the hippocampus which is known to be important for memory and learning. Increase in density in areas linked to introspection, compassion and self-awareness were also observed. The control group did not experience any of these similar changes.

A neuroscientist from the University of Miami said that the results of the study put some light on the effects of mindfulness meditation to the brain. She added that the study showed that stress can be reduced for a short 8-week period of practicing mindfulness mediation and that it opens more opportunities to investigate better ways of effectively managing stress-related disorders.

Other Health Benefits of Mindfulness Meditation

Different studies have found that mindfulness mediation will not only give a feeling of peacefulness and relaxation but that it can also produce long-term effects to the person’s mental abilities. Mindfulness meditation can help people improve their intentional response to the present moment. This results to making better decisions and will allow them to respond more effectively to stress. In the past, mindfulness meditation lacked the scientific basis to prove its claimed benefits. But scientific studies are slowly producing evidences to show that mindfulness meditation can create positive changes in the brain

The various health benefits of mindfulness meditation include:

• development of self-acceptance
• better pain management for chronic health conditions
• increased self-awareness
• improved immune function
• reduced blood pressure
• more effective management of stress, anxiety, depression and other related symptoms.
• For chronic illness, studies had found that mindfulness meditation can help patient better manage episodes of pain and prevent resulting emotional complications like stress and depression.

Sources
altmedicine.about.com
eurekalert.org
studenthealth.ucsf.edu

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A study revealed that anthocyanins found in berries can help lower blood pressure and thus, manage hypertension.

Hypertension is otherwise known as high blood pressure or tensing of the arteries due to high pressure build-up. These arteries enable the transportation of blood from the heart to all the major organs and tissues in our body.  There are multiple causes of hypertension, such as obesity, chronic renal failure, diabetes mellitus type 2, renal infarction and even pregnancy. The normal blood pressure is within the bounds of 120/80, blood pressure ranging to 139/89 is categorized as pre-hypertension, and blood pressure of 140/90 and above is placed on the high category.

Symptoms of hypertension includes chronic headaches that goes on for days, vertigo or dizziness, nausea, heart palpitations, double vision or blurry, drowsiness, general fatigue, shortness of breath, and buzzing in the ears commonly known as tinnitus.

Hypertension Management

A treatment for this specific ailment varies but the most efficient cure for hypertension is using a complex approach. It includes patient’s history, age, gravity of the condition, therapy schemes that will concentrate on the ailment’s precise cause. Hypertension curable and it all begins with prevention.  This consists of keeping a healthy weight and lifestyle by avoiding excessive intake of alcohol, smoking cessation, and eating a well-balanced diet and regular exercise. Long ago, hypertension can only be controlled through the use of medications – but not anymore.

More natural forms of treatments are currently being introduced in the market. A study indicates that anthocyanins, a type of flavonoid found in strawberries, blueberries, cherries, purple grapes as well as in vegetables such as purple cabbage and beets, is helpful in alleviating high blood pressure.  According to a research study done by scientists from the Harvard School of Public Health, Harvard Medical School and a UK based University of Anglia, multiple intake of anthocyanins reduces the dangers of hypertension by up to 12 percent. Hence, the most important advantage one can get from taking in foods that are rich in anthocyanin is the management of hypertension. Cardiovascular diseases (CVD) are a result of chronic hypertension, and it is known to causes half of Europe’s death, and at the same time tallying Europe’s economy expense around $202 billion per year.

Research Findings

For an average span of 14 years, Harvard’s Eric Rimm led the researchers in gathering data from various subjects, consisting of 133, 914 women, and 23,043 men. Flavonoids and other subcategories were analyzed using questionnaires regarding food frequencies and were distributed every 4 years. An accumulation of 5,629 and 29,018 documented cases of hypertension were tabulated in men and women, correspondingly.

When the figures were finally reported, the researchers discovered that the topmost average consumption that ranges from 16.2 to 12.0 milligrams daily was correlated to an 8 percent reduction to the dangers of hypertension. On the other hand, a 12 percent increase in lowering hypertension risk was tabulated among subjects with ages from 60 and above, as compared to the nethermost consumption of anthocyanins, ranging from 5.7 to 6.8.

While no other subcategories of flavonoids were related to high blood pressure, researchers however, observed that the compound apeginin was linked to a 5 percent decrease in risk. When the maximum and minimum levels of intakes were compared, researchers added that a 6 percent reduction in the dangers of hypertension was noted for subjects over the age of 60 that has the topmost average consumption of flavan-3-ol catechin.  Also an important finding was documented stating that the consumption of blueberries among people of the same age group lessened their risk of hypertension by up to 10 percent compared to those who did not consume any blueberries. Dr. Rimm and his colleagues wrote that the results reinforce the theory that antihypertensive biological activities may be applicable to the processes of vasodilation linked with a particular flavonoid physical attribute.

Key Elements

According to Dr. Rimm and his colleagues, there is an existence of vast flavonoid structural varieties, but the likelihood that it can lower the effects of blood pressure is inadequate with regards to its similar anatomical composites which include the catechol and 4’ hydroxy flavonoids.

In addition, the research findings implies that distinct categories of flavonoids are connected with lowering blood pressure especially anthocyanins.  The data is highly significant due to the fact that anthocyanins are commonly found in blueberries, strawberries, cranberries, fruits that are normally consumed and can be easily added to a person’s dietary needs. Researchers also added that blackcurrants, blood orange juice and blueberries have an additional 500 mg of anthocyanins.

The researchers added, that the fundamental biological process wherein flavonoids helps control blood pressure comprise the influence of flavonoids with regards to the vascular movement of blood, vascular reactivity, and the process of glucose uptake.

However, researchers from the American Journal of Clinical Nutrition states that the research needs additional thorough investigations, which will include intervention analysis to assess the ideal dosage of foods that are rich in anthocyanin that could prevent hypertension and reinforce the recommendation and remedy of hypertension.

Additional Information Regarding Flavonoids

Other than hypertension, anthocyanin, the flavonoid compound is also recognized by countless laboratory researches.

• Based on findings, anthocyanin is also potent in preventing cancer by delaying the development of pre-malignant cells, hastening apoptosis, which effectively kills cancer cells in a faster rate.
• It also helps in controlling inflammation by dampening allergic reactions.
• It also cancels out enzymes that damage the connective tissue and its antioxidant properties blocks oxidants from destroying connective tissue.  Furthermore, it repairs proteins that were damaged in the blood vessel wall.
• Anthocyanins, at the same time hinders abnormal protein production, a significant importance for diabetic patients, since profuse protein production may lead to retinopathy which takes place when the body tries to repair leaks from damage capillaries.
• Lastly, anthocyanins may help prevent brain damage. Since the human brain is highly vulnerable to damage by peroxynitrite nitration of tyrosine excess in proteins and enzymes causing neurodegenerative ailments and possible brain trauma. The nitrates impede receptor sites, hence stopping neural growth and restorative processes.  Anthocyanins’ job is to aid the brain by protecting it against neurological diseases.

Sources
madsci.org
medicinenet.com
nutraingredients.com
chiro.org
wrongdiagnosis.com
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en.wikipedia.org

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There's always something interesting in the news when it comes to progress in regenerative medicine and tissue engineering. This is the sort of research community we want to see for every field that might impact human aging and longevity: large, thriving, dynamic, and attracting plenty of attention and funding. The practical result is that we live in exciting times - organ regrowth is right around the corner, as is the prospect of meaningful repair or replacement of many types of aged tissue. Regenerative medicine is not a one-stop solution for all of aging, but it is one of the necessary pillars of the true rejuvenation biotechnology that will be developed in the decades to come.

Here are a few articles that caught my eye of late; the mainstream media seems to be picking up the level of attention they are giving to the cutting edge of regenerative medicine these days.

Seeing local scientists at heart of regenerative medicine

In one lab, a surgeon builds a pink, pulsing heart, cell by cell. In another, a researcher literally sprays new skin onto severely burned patients. Elsewhere, a scientist re-creates the delicate folds of the ear - on the back of a mouse. Sound like science fiction? It already is science: Researchers in Boston and beyond are building everything from blood vessels to internal organs, using engineering tricks and dome-like bioreactors. Tonight, in 'How to Build a Beating Heart,' National Geographic Explorer investigates those efforts to transform human health, revealing the pulse-quickeningly cool side of regenerative medicine.

Building body parts: Saving lives, salamander style

If an injured salamander can grow a new limb, why can't a human? Maybe they can, say researchers at the Armed Forces Institute of Regenerative Medicine. Starting with stem cells from patient's bodies, scientists at this Wake Forest University facility have grown 22 different types of tissues and organs. Lives are being saved and more amazing successes are on the way.

Skin cells help to develop possible heart defect treatment in first-of-its-kind Stanford study

Using skin cells from young patients who have a severe genetic heart defect, Stanford University School of Medicine scientists have generated beating heart cells that carry the same genetic mutation. The newly created human heart cells - cardiomyocytes - allowed the researchers for the first time to examine and characterize the disorder at the cellular level. ... the investigators also report their identification of a promising drug to reverse the heart malfunction - for which there are currently no decent treatments - after using these newly created heart cells to check the effects of a plethora of compounds.

College of Veterinary Medicine to perform an animal stem cell first

The first animal stem cell procedure in Oregon done entirely in a veterinary facility is scheduled for Thursday at the Oregon State University College of Veterinary Medicine. The procedure will be performed on Basco (pronounced "Bosco"), a 7-year-old German Shepherd suffering from osteoarthritis in his left rear hip. ... Fat tissue is removed from the animal, the stem cells are separated and activated, and then injected into the affected area. Within three to four weeks of the procedure, Basco should be moving well, with little or no pain, Medi-Vet predicted.

Veterinary medicine is far ahead in its application of first generation stem cell therapies; if you're a human in need of the same sort of treatment, you'll have to leave the US to find it. The principle effect of heavy US regulations on medical development is to ensure that working, beneficial, reasonably safe treatments take a very long time to come to the clinic and are very expensive when they arrive. Fortunately the FDA can't do anything about the competitive service providers and medical research and development groups in other parts of the world. Thus, absent a sea change in the state of regulation in the US, medical tourism will be a part of all our futures, and we will benefit greatly from the fact that at least some parts of the world are not as shackled and held back by a full-on command economy medical system.

I'm always pleased to see more good writing on the topic of longevity science: "To extend our longevity, we'll have to advance in stages. ... With a healthy lifestyle and some luck (absence of accidents and natural disasters) we not only can increase our lifespan, we can increase the health in that lifespan and postpone debilitating illness to the very end of our life ... To go beyond this achievable life extension, we need more advances in the basic sciences. Considering aging as a disease is new concept. It will take time before we accept this not just as wishful thinking but as a real possibility in our lifetime. The end of aging does not mean that we will never die; we will still die of other diseases, accidents, or natural disasters but no longer of aging itself. ... Aging is not yet recognized as a disease. Some among us would like the Food and Drug Administration (FDA) to recognize it as a disease so that we could get funding for basic, translational, and clinical research on aging. ... These changes will be implemented incrementally. The unprecedented biological and technological evolution we face today will be the driving force for social, economic, and even political changes. Working conditions will change significantly: retirement will be changed, people will no longer retire after a certain age, they will take time off from work every few years and then return to it afterwards. Our goal is not to reach immortality but to postpone and eventually prevent aging. For now and the immediate future we can change our lifestyle toward healthier living. This will buy us time so that we can survive long enough for the advances in basic sciences, which will be made in the next 15 to 20 years, helping us move to the next stage where aging will no longer be the biggest killer of our species."

Link: http://www.brooklyneagle.com/categories/category.php?id=41234

There is no shortage of people trying to convince us that degenerating into frailty, suffering, and death is a wonderful thing: "Mr Agronin is an optimist. He does not deny - how could he? - the sufferings and indignities of old age. Scanning slices of old brain, 'stained and prepped for the microscope', his eye is unsparing: 'the aged folds' like 'the withered meat of a walnut', the blood vessels like 'hardened tendrils', the 'small plaques of toxic amyloid protein surrounded by a debris field of dead neurons'. But alongside the science, he sees something else: the people themselves. Old age, he says, has become our blind spot, neglected by the medical profession, lumped together with dementia and disease, something to be endured, dreaded, mercifully pre-empted, or even - as one researcher in the field, Aubrey de Grey, argues - reversed. Mr Agronin, by contrast, embraces it. He sees it as intrinsic to life, with its own 'ways and meanings', its particular wisdom. Even at its most tenuous and hollowed out, he finds some shape, a sense of cyclic pattern. In an almost mystical passage, inspired by his professor, Erik Erikson, a psychologist, Mr Agronin likens life to a stream which eventually seeps down unseen into the bedrock, and opens 'like a flower into the aquifer below'." From where I stand, there needs to be more of a healthy dread of aging - perhaps that would motivate more people to help develop the rejuvenation biotechnologies that can do something about it. To try to pretend that aging to death, suffering terribly along the way, is just peachy keen has an air of desperate madness to it.

Link: http://www.economist.com/node/18111554