What Exactly Is the Keto Diet? And How It Helps Your Body Stay Healthy?

Ketogenic Diets Have “Profound Effect on Brain Function,” Studies Find

Ketogenic-Diet-Pryamid

Ketogenic Diet foods

Brain can’t burn fat for its outsized energy needs. It requires sugar. Or ketone bodies if you decide to starve your body of glucose. Eat lots of fat, consume fewer carbs, and voila. While I’m not overweight I dropped ten pounds in weeks when experimenting with ketosis. Ever since I’ve maintained this weight, not by fasting—a popular ketogenic method is to fast for between 12 and 18 hours every day—but by keeping carb consumption down and fat intake high, also supported by recent research on 135,000 adults.

Ketogenic-Diet-Pryamid

Ketogenic Diet Pryamid

 

Studies on Keto

Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice

The study shows “that a non-obesogenic ketogenic diet improves survival, memory, and healthspan in aging mice.”

In the first study, mice were fed three diets: zero carbohydrates, a nutrient-balanced diet (the control group), and a high fat diet with just 15 percent carbohydrate intake, a percentage arrived at when researchers slowly added carbs to a carb-restricted diet to find the baseline in which mice remain in ketosis. After 15 percent their bodies suppressed ketosis, and would be little different than the control group.

The mice were put on a cyclic ketogenic, high-fat, or control diet in mid-life. The cycle was one week, so they would eat this way for a week, then every mouse would spend a week on their respective diets. (Ketogenic- and high-fat only mice did not fare as well.) Interestingly, the high-fat group ended up heaviest, though the ketogenic and high-fat groups both had a higher caloric intake than the control group. In terms of longevity, the ketonic group proved most successful, at least through midlife. After thirty months of age, their mortality rate was the same as the control and high-fat groups.

As for memory, the researchers write:

In healthspan testing, we found a striking effect of Cyclic KD [ketogenic diet] on memory as well as more modest effects on a broader range of measures. We saw consistent memory improvement in two distinct tasks over 6 months.

The ketogenic group showed normal cognition wear with aging, but performed better in a visuospatial learning and memory test than the other groups, in which the mice learned to avoid (or not) an electric shock. The KD mice also showed improvement in late middle age (28-30 months) in novel object recognition.

Foods to avoid in KETO

keto foods to avoid

keto foods to avoid

 

(As one researcher, molecular biologist Eric Verdi )The researchers state that:

“We’re very excited to see such a profound effect on brain function. Our results don’t imply this is going to work in humans. For that, we’ll need extensive clinical trials.”

 

 

 

How antioxidants like HCA & CGA & POLYPHENOLS help burn more fat

Some antioxidants (foods) helps you lose weight | How antioxidants like HCA & CGA & POLYPHENOLS help burn more fat

 

 

Which antioxidant can help you lose weight:

  1. HCA hydroxycitric acid (found in garcinia cambogia)
  2. CGA Chlorogenic Acid (found in green coffee extract) (is of course a form of polyphenol antioxidant)
  3. POLYPHENOLS (PHENOLIC ACID) (found in green tea, berries, and…)

 

HCA hydroxycitric acid CGA Chlorogenic Acid POLYPHENOLS (PHENOLIC ACID)

HCA hydroxycitric acid,  CGA Chlorogenic Acid,  POLYPHENOLS (PHENOLIC ACID)

 

1. HCA hydroxycitric acid (antioxidant) in garcinia cambogia can help you lose weight:

  • hydroxycitric acid Helps your storage of body fats come into action and be used in long term
  • Blocks storage of the extra calories you do not use as fat in your body
  • hydroxycitric acid Increase lipid oxidation there by help to breakdown and remove fatty acids from your body
  • It may also help to decrease appetite to some degree
  • hydroxycitric acid may also help to lower triglyceride and low-density lipoprotein, or “LDL,” levels
  • Hydroxycitric acid is used to improve exercise performance too by limiting the use of stored energy in the muscles, which seems to prevent fatigue.

 

2. Chlorogenic Acid (found in green coffee extract) can help you lose weight:

  • Reduce the absorption of carbohydrates from the digestive tract
  • lowers blood sugar and insulin spikes
  • reduce fat absorbed from the diet
  • reduce fat stored in the liver
  • improve the function of the fat burning hormone adiponectin

 

3. POLYPHENOLS (PHENOLIC ACID) (found in green tea, berries, and…)

  • POLYPHENOLS (PHENOLIC ACID) in green tea are believed to block fat from being absorbed
  • POLYPHENOLS (PHENOLIC ACID) compounds in Green tea extract decreases starch digestion and absorption, Green tea extract blocks an enzyme that breaks down carbs
  • Green Tea May Prevent Weight Gain by Inhibiting Fat Absorption and Promoting Fat Use.

 

 

Main factor in losing weight

Losing weight is not a “one factor problem” that gets solved with one solution. many factors are involved in a healthy weight loss. Exercise is very important as diet is. What you eat generally determines how your body works. If you eat a hot spicy food you will expect your appropriate body reaction. As explained in earlier post about how sugar can contribute to agingour body fuel system is very complex and complicated. You can not just eat what ever randomly and assume it has no effect on you and how you perceive and how your body acts. We basically get energy from 4 different category of foods: Fat, carbohydrates, sugar, protein. our body has different hormones and enzymes to make every one of these into energy and use them. Sugar is very tasty right? thats because it burns fast and is vital so has almost the first priority for our body to be used. The extras always go to storage for later use. So when you have sugar you dont burn fat and also the extra sugar and all go to be stored as fat in your storage areas. this metabolism is critically dependent on what you eat. What you eat determines what your body does and feel. for more detailes on this read sugar and aging.

But how some antioxidants can actually help you lose weight and play a role in the complicated system of our body metabolism. hydroxycitric acid or HCA is know to be able to in some way help you lose weight. but let talk about how hydroxycitric acid (HCA) actually does it as an antioxidant agent found in some foods like garcinia cambogia. Hydroxycitric acid is derived from the dried rind of the fruit that grows on the Garcinia cambogia tree, which it is native to India, Malaysia and Africa. Hydroxycitric acid contains numerous phytochemicals including xanthones, flavanoids and benzophenones. Phytochemicals are antioxidant compounds found in plants that help to prevent free radical induced damage.

 

 

Hydroxycitric acid has become popular as a weight loss aid. It has been found to increase lipid oxidation and thereby help to breakdown and remove fatty acids from your body. It may also help to decrease appetite, and a six-week, placebo controlled study cited in the June 2002 edition of “International Journal of Obesity-Related Metabolic Disorders” examined the effectiveness of hydroxycitric acid as an appetite suppressant. The study found that hydroxycitric acid supplementation decreased the daily caloric intake in overweight individuals by 15 to 30 percent. The participants experienced weight loss, whilst also reporting feelings of satiety. HCA Hydroxycitric acid has also anti-inflammatory properties and is used to help treat inflammatory bowel disorders. More research needs to be done to confirm the efficacy of hydroxycitric acid for these uses however.

A lot of research has been done on the effects of a high antioxidant diet, they have been inconclusive on their direct effect on weight loss. As mentioned before many thing play important roles in healthy weight loss and antioxidants like HCA can help you a lot in how your metabolism works. 

Antioxidants are known to turn toxins in the body into harmless elements. Toxins are readily stored in fat cells. Therefore the more toxins we have in our body, the more our bodies will willingly ‘hold on’ to these fat cells in order to prevent toxins from freely roaming in our bodies. This is usually noticed by people who exercise and reach a plateau in their weight loss curve and in those who have slow metabolism rates. In order to reverse this, a diet rich in antioxidants has been shown to have numerous benefits.

While green tea can increase energy and enhance physical performance, there are no clear studies that indicate that the weight loss supplement boosts metabolism. The HCA in Garcinia Cambogia, however, jumpstarts the metabolism so that the body will burn fat at a faster rate. This makes for more permanent weight loss and can help dieters to avoid the yo-yo effect that sometimes comes with taking a weight loss product. Garcinia Cambogia is also high in fiber, which is a quality green tea doesn’t possess. Fiber helps to balance the blood sugar and moves food along the digestive tract speedily.

 

 

Although antioxidants have not been directly linked to fat burning, it is a wonder that people who consume foods rich in antioxidants tend to lose weight. In a study done with overweight participants, those who included green tea in their diet lost more weight compared to the control group. The same has been noted with the intake of water infused with lemon rinds. Lemons and green tea are both very good sources of antioxidants.

For fat loss to occur, the body has to convert stored fat into glucose to provide it with energy. Although no conclusive evidence has been found, research suggests that a diet rich in antioxidants can convert your body from a sugar burning to a fat burning machine. This means that instead of using up the sugars you ingest to produce energy, the body will use stored fats. Antioxidants found in green tea have been found to possibly cut through fat stored in the body.

More research is yet to be done on the benefits of increasing your intake of antioxidant. However, what is clear is that it is better to take them in their natural form rather than in supplements because foods containing antioxidants have other benefits too.

 

 

There have been several human studies on Green Coffee Bean Extract. These studies are so-called randomized controlled trials, which are the gold standard of scientific experiments in humans. One of them included 30 overweight individuals and went on for 12 weeks. There were two groups… one consumed regular Instant coffee, while the other consumed Instant coffee enriched with 200 mg of Green Coffee Bean Extract. Neither group was instructed to change their diet or exercise habits. This graph shows the weight changes in the two groups, from 0-12 weeks:

As you can see, the group taking the instant coffee with green coffee bean extract lost 11.9 pounds (5.4 kg), while the group taking plain instant coffee lost only 3.7 pounds (1.7 kg).

Body fat percentage also went down by 3.6% in the green coffee extract group, compared to 0.7% in the other group.

 

White kidney beans extracts and storage of energy as body fat

There are different ideas about White kidney beans extracts so we did not include them in the antioxidants that helps you lose weight.

White beans and other foods with a low glycemic score also offer extraordinary weight loss benefits. When the carbohydrates in our food cause our blood sugar levels to rise, a polypeptide hormone called insulin is produced by the pancreas (a large gland organ located behind the stomach). The purpose of insulin is to bring the elevated blood sugar levels back down by stimulating the uptake of glucose (sugar) by the body’s cells which can then use the glucose for energy. However, if the blood sugar levels are very high (e.g. after a high GI meal), insulin will cause some of the blood sugar to be stored as fat (for later use as energy). Low GI foods like beans have the opposite effect. Great news for those who are following a fat loss diet plan! In addition to their gentle effect on blood sugar levels, white beans may provide weight loss benefits due their ability to produce alpha-amylase inhibitors. Alpha-amylase inhibitors are known to slow the absorption of carbohydrates (and thus the storage of energy as body fat) by inhibiting enzymes responsible for cutting starches into simpler sugars.

Antioxidants in white kidney beans promote good health and wrinkle-free skin: White beans deliver a hefty supply of antioxidants, substances that fight off disease and help maintain optimum health. Antioxidants are believed to protect the cells in your body from free radicals, unstable molecules that damage cells. Ultimately, the damage caused by free radicals can result in many chronic conditions and degenerative diseases including certain types of cancer, atherosclerosis, thrombosis, arthritis, heart disease, immune system problems, Alzheimer’s disease, and dementia. source

What Are Starch Blockers like White kidney beans extracts?

Starches are complex carbohydrates that cannot be absorbed unless they are first broken down by the digestive enzyme amylase. Amylase inhibitors, also called starch blockers, prevent starches from being absorbed by the body. When amylase is blocked, those carbs pass through the body undigested, so you don’t absorb the calories.

Prescription drugs have to prove to the FDA that they are safe and effective. Supplements don’t. You also can’t be sure of what’s in a supplement.

Some supplements may have unlisted ingredients, maybe stimulants, that could be dangerous for people with diabetes, says Kathleen Dungan, MD, an endocrinologist at Ohio State University.

Prescription versions won’t have those extra ingredients, so they tend to be safer.

The FDA has sent warning letters to makers of no-prescription starch blockers in the past, saying their marketing claims are misleading.

If you’re considering using any product marketed for weight loss, talk to your doctor or a dietitian first. Ask yourself if it sounds too good to be true, and be skeptical.

Source

 

 

 

Sources and online websites about losing weight and antioxidants:

 

http://www.livestrong.com/article/429560-hydroxycitric-acid-information/

https://www.ncbi.nlm.nih.gov/pubmed/21401105

https://www.ncbi.nlm.nih.gov/pubmed/20933071

https://www.drugs.com/npp/garcinia-hydroxycitric-acid.html

 

 

 

Papers and references about losing weight and antioxidants:

 

1. Abraham Z, Malik SK, Rao GE, Narayanan SL, Biju S. Collection and characterization of Malabar tamarind [ Garcinia cambogia (Gaertn.) Desr.]. Genet Resour Crop Evol . 2006;53(2):401-406.
2. Soni MG, Burdock GA, Preuss HG, Stohs SJ, Ohia SE, Bagchi D. Safety assessment of (-)-hydroxycitric acid and Super CitriMax, a novel calcium/potassium salt. Food Chem Toxicol . 2004;42(9):1513-1529.
3. Ohia SE, Opere CA, LeDay AM, Bagchi M, Bagchi D, Stohs SJ. Safety and mechanism of appetite suppression by a novel hydroxycitric acid extract (HCA-SX). Mol Cell Biochem . 2002;238(1-2):89-103.
4. Saito M, Ueno M, Ogino S, Kubo K, Nagata J, Takeuchi M. High dose of Garcinia cambogia is effective in suppressing fat accumulation in developing male Zucker obese rats, but highly toxic to the testis. Food Chem Toxicol . 2005;43(3):411-419.
5. Jena BS, Jayaprakasha GK, Singh RP, Sakariah KK. Chemistry and biochemistry of (-)-hydroxycitric acid from Garcinia . J Agric Food Chem . 2002;50(1):10-22.
6. Masullo M, Bassarello C, Suzuki H, Pizza C, Piacente S. Polyisoprenylated benzophenones and an unusual polyisoprenylated tetracyclic xanthone from the fruits of Garcinia cambogia . J Agric Food Chem . 2008;56(13):5205-5210.
7. Koshy AS, Anila L, Vijayalakshmi NR. Flavonoids from Garcinia cambogia lower lipid levels in hypercholesterolemic rats. Food Chem . 2001;72(3):289-294.
8. Downs BW, Bagchi M, Subbaraju GV, Shara MA, Preuss HG, Bagchi D. Bioefficacy of a novel calcium-potassium salt of (-)-hydroxycitric acid. Mutat Res . 2005;579(1-2):149-162.
9. Hida H, Yamada T, Yamada Y. Production of hydroxycitric acid by microorganisms. Biosci Biotechnol Biochem . 2005;69(8):1555-1561.
10. Yamada T, Hida H, Yamada Y. Chemistry, physiological properties, and microbial production of hydroxycitric acid. Appl Microbiol Biotechnol . 2007;75(5):977-982.
11. Berkhout TA, Havekes LM, Pearce NJ, Groot PH. The effect of (-)-hydroxycitrate on the activity of the low-density-lipoprotein receptor and 3-hydroxy-3-methylglutaryl-CoA reductase levels in the human hepatoma cell line Hep G2. Biochem J . 1990;272(1):181-186.
12. Mahendran P, Devi CS. Effect of Garcinia cambogia extract on lipids and lipoprotein composition in dexamethasone administered rats. Indian J Physiol Pharmacol . 2001;45(3):345-350.
13. Girola M, De Bernardi M, Contos S, et al. Dose effect in lipid-lowering activity of a new dietary integrator (chitosan), Garcinia combogia extract and chrome. Acta Toxicol Ther . 1996;17(1):25-40.
14. Mattes RD, Bormann L. Effects of (-)-hydroxycitric acid on appetitive variables. Physiol Behav . 2000;71(1-2):87-94.
15. Kim YJ, Kim KY, Kim MS, Lee JH, Lee KP, Park T. A mixture of the aqueous extract of Garcinia cambogia , soy peptide and L: -carnitine reduces the accumulation of visceral fat mass in rats rendered obese by a high fat diet. Genes Nutr . 2008;2(4):353-358.
16. Kim KY, Lee HN, Kim YJ, Park T. Garcinia cambogia extract ameliorates visceral adiposity in C57BL/6J mice fed on a high-fat diet. Biosci Biotechnol Biochem . 2008;72(7):1772-1780.
17. Leray V, Dumon H, Martin L, et al. No effect of conjugated linoleic acid or Garcinia cambogia on fat-free mass, and energy expenditure in normal cats. J Nutr . 2006;136(suppl 7):1982S-1984S.
18. Thom E. A randomized, double-blind, placebo-controlled trial of a new weight-reducing agent of natural origin. J Int Med Res . 2000;28(5):229-233.
19. Lau FC, Bagchi M, Sen C, Roy S, Bagchi D. Nutrigenomic analysis of diet-gene interactions on functional supplements for weight management. Curr Genomics . 2008;9(4):239-251.
20. Talpur N, Echard BW, Yasmin T, Bagchi D, Preuss HG. Effects of niacin-bound chromium, Maitake mushroom fraction SX and (-)-hydroxycitric acid on the metabolic syndrome in aged diabetic Zucker fatty rats. Mol Cell Biochem . 2003;252(1-2):369-377.
21. Bagchi D, Deshmukh NS, Soni MG, Bagchi M. Safety of a novel calcium/potassium salt of (-)-hydroxycitric acid: I. Two generation reproduction toxicity study. Toxicol Lett . 2007;172(suppl 1):S190.
22. Asghar M, Monjok E, Kouamou G, Ohia SE, Bagchi D, Lokhandwala MF. Super CitriMax (HCA-SX) attenuates increases in oxidative stress, inflammation, insulin resistance, and body weight in developing obese Zucker rats. Mol Cell Biochem . 2007;304(1-2):93-99.
23. Preuss HG, Rao CV, Garis R, et al. An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management. J Med . 2004;35(1-6):33-48.
24. Hayamizu K, Ishii Y, Kaneko I, et al. Effects of Garcinia cambogia (hydroxycitric acid) on visceral fat accumulation: A double-blind, randomized, placebo-controlled trial. CurrTher Res Clin Exp . 2003;64(8):551-567.
25. Heymsfield SB, Allison DB, Vasselli JR, Pietrobelli A, Greenfield D, Nunez C. Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial. JAMA . 1998;280(18):1596-1600.
26. Yonei Y, Takahashi Y, Hibino S, Watanabe M, Yoshioka T. Effects on the human body of a dietary supplement containing L-carnitine and Garcinia cambogia extract: a study using double-blind tests. J Clin Biochem Nutr . 2008;42(2):89-103.
27. Mazzio EA, Soliman KF. In vitro screening for the tumoricidal properties of international medicinal herbs. Phytother Res . 2009;23(3):385-398.
28. Hayamizu K, Hirakawa H, Oikawa D, et al. Effect of Garcinia cambogia extract on serum leptin and insulin in mice. Fitoterapia . 2003;74(3):267-273.
29. Wielinga PY, Wachters-Hagedoorn RE, Bouter B, et al. Hydroxycitric acid delays intestinal glucose absorption in rats. Am J Physiol Gastrointest Liver Physiol . 2005;288(6):G1144-G1149.
30. Ishihara K, Oyaizu S, Onuki K, Lim K, Fushiki T. Chronic (-)-hydroxycitrate administration spares carbohydrate utilization and promotes lipid oxidation during exercise in mice. J Nutr . 2000;130(12):2990-2995.
31. Hoffman JR, Kang J, Ratamess NA, Jennings PF, Mangine G, Faigenbaum AD. Thermogenic effect from nutritionally enriched coffee consumption. J Int Soc Sports Nutr . 2006;3:35-41.
32. Taylor LW, Wilborn CD, Harvey T, Wismann J, Willoughby DS. Acute effects of ingesting Java Fittrade mark energy extreme functional coffee on resting energy expenditure and hemodynamic responses in male and female coffee drinkers. J Int Soc Sports Nutr . 2007;4:10.
33. Mahendran P, Sabitha KE, Devi CS. Prevention of HCl-ethanol induced gastric mucosal injury in rats by Garcinia cambogia extract and its possible mechanism of action. Indian J Exp Biol . 2002;40(1):58-62.
34. Mahendran P, Vanisree AJ, Shyamala Devi CS. The antiulcer activity of Garcinia cambogia extract against indomethacin-induced gastric ulcer in rats. Phytother Res . 2002;16(1):80-83.
35. dos Reis SB, de Oliveira CC, Acedo SC, et al. Attenuation of colitis injury in rats using Garcinia cambogia extract. Phytother Res . 2009;23(3):324-329.
36. Oluyemi KA, Omotuyi IO, Jimoh OR, Adesanya OA, Saalu CL, Josiah SJ. Erythropoietic and anti-obesity effects of Garcinia cambogia (bitter kola) in Wistar rats. Biotechnol Appl Biochem . 2007;46(pt 1):69-72.
37. Deshmukh NS, Bagchi M, Yasmin T, Bagchi D. Safety of a novel calcium/potassium salt of (-) hydroxycitric acid (HCA-SX): II. Developmental toxicity study in rats. Toxicol Mech Methods . 2008;18(5):443-451.
38. Kaur G, Kulkarni SK. Investigations on possible serotonergic involvement in effects of OB-200G (polyherbal preparation) on food intake in female mice. Eur J Nutr . 2001;40(3):127-133.
39. Actis GC, Bugianesi E, Ottobrelli A, Rizzetto M. Fatal liver failure following food supplements during chronic treatment with montelukast. Dig Liver Dis . 2007;39(10):953-955.
40. Mansi IA, Huang J. Rhabdomyolysis in response to weight-loss herbal medicine. [Published correction appears in: Am J Med Sci . 2004;328(2):129.] Am J Med Sci . 2004;327(6):356-357.
41. Ferris DJ. Interaction between warfarin and Garcinia cambogia (Fat Burner); a case report. ASHP Midyear Clinical Meeting . 38(DEC): p P-404(D). 2003.
42. Pittler MH, Schmidt K, Ernst E. Adverse events of herbal food supplements for body weight reduction: systematic review. Obes Rev . 2005;6(2):93-111.
43. Shim M, Saab S. Severe hepatotoxicity due to Hydroxycut: a case report. Dig Dis Sci . 2009;54(2):406-408.
44. Lobb A. Hepatoxicity associated with weight-loss supplements: a case for better post-marketing surveillance. World J Gastroenterol . 2009;15(14):1786-1787.
45. Anno T, Oono H, Tamura K. Improvement of testicular toxicity in F/344DuCrj male rats fed Ca-type Garcinia cambogia extract by zinc supplemented diets. Nippon Shokuhin Kagaku Gakkaishi . 2005;12(3):121-127.
46. Shara M, Ohia SE, Yasmin T, et al. Dose- and time-dependent effects of a novel (-)-hydroxycitric acid extract on body weight, hepatic and testicular lipid peroxidation, DNA fragmentation and histopathological data over a period of 90 days. Mol Cell Biochem . 2003;254(1-2):339-346.
47. Burdock G, Soni M, Bagchi M, Bagchi D. Garcinia cambogia toxicity is misleading. [Published correction appears in: Food Chem Toxicol . 2007;45(3):515.] Food Chem Toxicol . 2005;43(11):1683-1684; author reply 1685-1686.
48. Min B, McBride BF, Kardas MJ, et al. Electrocardiographic effects of an ephedra-free, multicomponent weight-loss supplement in healthy volunteers. Pharmacotherapy . 2005;25(5):654-659.
49. Hayamizu K, Tomi H, Kaneko I, Shen M, Soni MG, Yoshino G. Effects of Garcinia cambogia extract on serum sex hormones in overweight subjects. Fitoterapia . 2008;79(4):255-261.

 

Exercise and Aging | Intense exercise can stop or slow down Aging

Exercise and Aging | Intense exercise can stop or slow down Aging

Before we start….. Exercise is the Most important thing we can do against aging. read more.

How exercise slows down aging?

  • Exercise Increases Brain plasticity and memory that leads to better learning
  • Exercise Increases brain BDNF
  • Exercise Boosts and improves cardiovascular system 
  • Exercise creates inflammations that makes body boost immune system
  • Exercise triggers body production of growth Hormone
  • Exercise triggers body sweat system 
  • Exercise fights obesity 
  • Triggers production of new brain cells

 

Research in progress

 

Main question on exercise-aging relation:

Before going into details of how exercise can actually improve your body we should have  and understand some questions:

 

  • Why do we HAVE TO exercise?
  • Do you know what it means that cells in our body and specially our brain Age?
  • Does our body make new cells everywhere? even in brain?
  • When does aging stats?
  • Do you know Why our body operates the way it does and how can it affect our modern lifestyle?
  • Does aging happen in brain or skin or all of our body?
  • If we are perceiving the world in our brain shouldn’t we really care about protecting it from getting old?

 

First Aging starts From 15 to 20 so take this seriously. If you are in your 20s, you are already there.

We are based on our needs. All body structure and how it functions is designed or evolved based on its needs. if we did not need a hand we would not have one or hair or nose. The structure of our body is designed to get stronger and grow under pressure of need. fear is one of the strongest tools in nature that makes animals shape the way they are.

Telomeres that are the tiny caps found on the end of DNA strands, like plastic aglets on shoelaces. They are believed to protect the DNA from damage during cell division and replication. As a cell ages, its telomeres naturally shorten and fray. our modern lifestyle expedites that things like smoking or bad foods or obesity all contribute hugely to expediting that process.

In our original lifestyle we used to run to hunt or escape, for food and staying alive and keep living. our cells and DNA knows why they are shaped the way they are. Actually exercise and intense physical activity has been an integral part of our lives in the past. and our structure is shaped based on that.

If we dont use part of our body it starts weakening to its minimum. Imaging your muscles if you dont use a specific muscle it weakens even if you are an athlete if you stop the pressure after a while you see that because your muscle is not under pressure it loosens up and weakens. after one or two years you are nothing like your old body  and that strong part is the weakest. you did nothing and that is the exact problem. doing nothing with your body for your DNA means you dont need it. so it gets rid of it. It can not get rid of it in one generation but weakens it as its possible. and eventually gets rid of it if you pass enough generations.

Remember it should be intense and/or long. The high intensity and long time is what makes the difference and makes your body to fight aging.  

High intensity exercise is a strong signal to all cells involved specially your brain to work and grow and get stronger.Also long time can do it in another way for sure a 40 min session is much better and more effective than a 10 min session. you body feels like its running out of resources and power. They are all feeling fear and that is what is running them forward. Because that is how our body made to survive if it feels loos for a long time it means aging and slow death.

 

 

Aging In our brain and memory vs exercise | Can you grow new brain cells?

The science of neurogenesis suggests it’s possible to create neurons that improve your memory and thinking skills.(source)  For example in relation of AHN and exercise in a study Named: Physical exercise increases adult hippocampal neurogenesis in male rats provided it is aerobic and sustained  done by Miriam S. Nokia, Department of Psychology, University of Jyväskylä, Finland. On Exercise and AHN it was found that: Adult hippocampal neurogenesis is a continuous process that contributes to a variety of adaptive behaviours, such as learning (for review, see Aimone et al. 2014). A well-demonstrated means of promoting AHN in rodents is aerobic exercise, namely running (van Praag et al. 1999). High-intensity interval training had a smaller than expected effect on AHN. Resistance training does not promote AHN.

In accordance with several previous reports on the beneficial effects of running on AHN and cognition in rodents (for a review, see Vivar et al. 2013), in our present study forced endurance training on a treadmill as well as voluntary running in a running wheel led to a higher number of immature adult-born hippocampal neurons compared with that observed in animals not engaged in aerobic exercise. Furthermore, we found that daily voluntary running on a running wheel increased AHN considerably more than 30 min of forced endurance training on a treadmill three times a week. The correlation between running distance and AHN might be explained by considering the consequences of running (in a more naturalistic setting). The further an individual travels, the more likely it is to encounter new environments and stimuli from which it must make sense rapidly.

 

 

Finally in the  Conclusion it is mentioned that: Sustained aerobic exercise increases AHN and advances this field of study in several ways. First, we tested several different forms of physical exercise to study their effects on AHN. We also took advantage of a newly developed genetically heterogeneous contrasting rat model system that we selectively bred for low and high response to aerobic training to take into account genetic variation in training responsiveness. According to our findings, anaerobic resistance training does not affect AHN in the studied animals, despite its overall positive effects on physical fitness. Second, the effects of exercise on AHN depend, at least to some extent, on sustained aerobic activity, as HIT did not have statistically significant effect on AHN. Third, the highest numbers of adult-born hippocampal neurons were observed in rats selectively bred for a high response to aerobic exercise that ran voluntarily on running wheels. Thus, for all reasons combined, AHN is highest in animals born with a tendency for a higher response to exercise training ,engaging in a large amount of voluntary aerobic activity. (source)

 

 

Why and how physical activity promotes experience-induced brain plasticity is also another important study done by  Gerd Kempermann , from Center for Regenerative Therapies Dresden, German Research Foundation, Dresden, Germany.

In animals, most if not all aspects of cognition are inseparable from locomotion and physical activity. Exploration, spatial navigation, and most types of learning accessible in a rodent are based on its movement in the outer world. Search for food, shelter, and mates are physical activities, requiring mental input to be successful on both a phylogenetic and ontogenetic scale. Consequently, the fact that running induces neurogenesis will be less counterintuitive if one appreciates physical activity as a basis for cognition. An important question is, whether this association is preserved in humans. Physical activity would be an intrinsic behavior-based signal to the brain (and hippocampus) implying that the likelihood of cognitive challenge is increased. In addition, one could speculate that running long distances increases the chance to encounter new environments increasing the need for spatial orientation and memory like wild animals that need to find the way back to their safe shelter. (source)

 

 

 

Brain BDNF (Brain plasticity) and Exercise

What is brain plasticity? Neuroplasticity – or brain plasticity – is the ability of the brain to modify its connections or re-wire itself. Without this ability, any brain, not just the human brain, would be unable to develop from infancy through to adulthood or recover from brain injury.

What is  BDNF?   The BDNF gene provides instructions for making a protein found in the brain and spinal cord called brain-derived neurotrophic factor. This protein promotes the survival of nerve cells (neurons) by playing a role in the growth, maturation (differentiation), and maintenance of these cells. In the brain, the BDNF protein is active at the connections between nerve cells (synapses), where cell-to-cell communication occurs. The synapses can change and adapt over time in response to experience, a characteristic called synaptic plasticity. The BDNF protein helps regulate synaptic plasticity, which is important for learning and memory.

The BDNF protein is found in regions of the brain that control eating, drinking, and body weight; the protein likely contributes to the management of these functions.

Pushup for both your muscles and your brain.

 

How To Increase BDNF (Brain-Derived Neutrophic Factor)

Increase your BDNF , there are some specific ways this can be done. It should also be noted that many methods that increase BDNF simultaneously increase neurogenesis.

 

 

1. Intense Exercise

Yes, Intense Exercise is number 1. If you don’t exercise much, your brain may not be producing sufficient BDNF. To increase it, you’ll want to engage in an intense exercise; the greater the intensity, the more likely BDNF production will increase. It has also been suggested that the more frequently you engage in high intensity exercise, the greater the production. Most specifically, aerobic exercise within the 60% to 75% of your max heart rate should be maintained for approximately 30 minutes. Don’t expect a huge boost in BDNF after just one gym session.

(Source: http://www.ncbi.nlm.nih.gov/pubmed/21282661  –  http://www.ncbi.nlm.nih.gov/pubmed/21722657)

 

2. Intermittent Fasting or Caloric Restriction

3. Dietary modifications

4. Sunlight (Vitamin D)

5. Supplements

6. Lose weight

7. Certain drugs

8. Social Enrichment

 

 

 

How exercise and aging muscles relations are?

Basically we have 4 main types of exercise:

1.Endurance

Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities.

Brisk walking or jogging
Yard work (mowing, raking, digging)
Dancing
Strength

 

2. Strength exercises

Strength exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.”

Lifting weights
Using a resistance band
Using your own body weight
Balance

 

3. Balance exercises

Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance.

Standing on one foot
Heel-to-toe walk
Tai Chi
Flexibility

 

4. Flexibility exercises

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities.

Shoulder and upper arm stretch
Calf stretch
Yoga

 

Almost any amount and type of physical activity may slow aging deep within our cells, a new study finds. And middle age may be a critical time to get the process rolling, at least by one common measure of cell aging. But a recent study from Cell Metabolism discovered that certain forms of exercise may increase muscle mass and mitochondrial density, particularly with people 64 and over.Not surprisingly, resistance training increased muscle mass and strength for all subjects. And cardio HIIT (high intensity interval training) improved the age-related decline in mitochondria.

For those of us who don’t know every portion of our cells’ interiors, telomeres are tiny caps found on the end of DNA strands, like plastic aglets on shoelaces. They are believed to protect the DNA from damage during cell division and replication. As a cell ages, its telomeres naturally shorten and fray. But the process can be accelerated by obesity, smoking, insomnia, diabetes and other aspects of health and lifestyle as we have talked about in all of our articles. In those cases, the affected cells age prematurely.

Exercise may slow the fraying of telomeres. Past studies have found, for instance, that master athletes typically have longer telomeres than sedentary people of the same age, as do older women who frequently walk or engage in other fairly moderate exercise.

But those studies were relatively narrow, focusing mostly on elderly people who ran or walked. It remained unclear whether people of different ages who engaged in a variety of exercises would likewise show effects on their telomeres.

So for the new study, which was published this month in Medicine & Science in Sports & Exercise, researchers from the University of Mississippi and University of California, San Francisco, decided to look more broadly at the interactions of exercise and telomeres among a wide swath of Americans.

 

 

Exercise And Ageing, Exercise Is The Key To Keep Your Body Young

Ageing is a natural part of life. Face it. As soon as you hit your twenties, you notice changes in your body that are clear signs of ageing. However, people age differently and you want to be one of those people who looks and feels younger than they actually are. You want to be as healthy and strong as you possibly can be so you can still enjoy life even in your later years.

Let’s take a look at how exercise can help you keep your body young.

As you get older, your heart muscle becomes less efficient. It works harder to pump the same amount of blood to your organs. Blood vessels also tend to lose their elasticity and hardened fatty deposits may make the supply of blood even harder. This can be avoided by eating a healthy diet with limited saturated fats, a lot of lean protein and vegetables. Consistent daily exercise will also go a long way in delaying the onset of such problems.

 

Exercise and Aging

 

One of the features of a young body is its ability to move fluidly. As you age, your bones decrease in size and density. It is even said that you lose a total of 2 inches as you grow older. Less dense bones make them prone to fracture. Muscles, joints and tendons also generally lose strength and flexibility as you get older. When you regularly exercise, your body gets used to physical activity and tries to keep up. Include weight training in your exercise regiment to keep your bones strong and your joints fluid. Proper diet will also go a long way to helping with this.

 

Exercise and Aging

 

 

Exercise the release of brain-derived neurotrophic factor (BDNF). Exercise causes a beneficial response in the brain and an increase of BDFN, which is a trophic factor which is linked to cognitive improvement and the alleviation of anxiety and depression. The levels of this protein have been found to increase after exercise. You may already have experienced this before when in an anxious state. Exercise seems to alleviate the anxiety and make you have clearer thoughts. As you get older, your mental sharpness decreases slowly. You can delay this through regular exercise from a young age.

As you get older, maintaining a healthy weight or losing weight becomes even more difficult. Given that most people tend to go into a sedentary lifestyle as they age, it may seem almost impossible. Your metabolism also slows down, meaning that you burn fewer calories. The best remedy for this is maintaining a consistent workout schedule consisting of strength and cardio workouts at least 3 times a week. This ill help you increase your ratio of lean muscle to fat. Being overweight naturally, makes you look and feel older than you actually are. You may feel like you are hurling around a heavy body everywhere you go.

Exercise and nutrition go hand in hand when considering slowing down the ageing process. One cannot do without the other.

 

 

 

Online Sources for exercise and aging:

http://onlinelibrary.wiley.com/doi/10.1113/JP271552/full

https://well.blogs.nytimes.com/2015/10/28/does-exercise-slow-the-aging-process/

mentalhealthdaily.com/2015/03/30/8-ways-to-increase-bdnf-levels-brain-derived-neurotrophic-factor/

……………………………………………………………………………………………………………………..

 

Papers and references for exercise and aging:

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Fardell JE, Vardy J, Shah JD & Johnston IN (2012). Cognitive impairments caused by oxaliplatin and 5-fluorouracil chemotherapy are ameliorated by physical activity. Psychopharmacology (Berl) 220, 183–193.

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Fischer TJ, Walker TL, Overall RW, Brandt MD & Kempermann G (2014). Acute effects of wheel running on adult hippocampal precursor cells in mice are not caused by changes in cell cycle length or S phase length. Front Neurosci 8, 314.

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Hauser T, Klaus F, Lipp HP & Amrein I (2009). No effect of running and laboratory housing on adult hippocampal neurogenesis in wild caught long-tailed wood mouse. BMC Neurosci 10, 43.

Hornberger TA Jr & Farrar RP (2004). Physiological hypertrophy of the FHL muscle following 8 weeks of progressive resistance exercise in the rat. Can J Appl Physiol 29, 16–31.

Inoue K, Okamoto M, Shibato J, Lee MC, Matsui T, Rakwal R & Soya H (2015). Long-term mild, rather than intense, exercise enhances adult hippocampal neurogenesis and greatly changes the transcriptomic profile of the hippocampus. PLoS One 10, e0128720.

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How Skin Aging Happens And How You Can Keep Your Skin Young? remedies & antioxidants to go wrinkles free!

NAC, Antioxidant Effects & Benefits of N-Acetyl cysteine (NAC) a trigger for GLUTATHIONE

Antioxidant Effects & Benefits of N-Acetyl cysteine (NAC)

Other Names: Acetyl Cysteine, Acétyl Cystéine, Acetylcysteine, Acétylcystéine, Chlorhydrate de Cystéine, Cysteine, Cystéine, Cysteine Hydrochloride, Cystine,

About N- Acetyl Cysteine (NAC):

For over thirty years, a protected, minimal effort compound known as N-acetyl cysreine (NAC) has given help to many individuals from the wheezing, thick mucus related to flu or cold and wheezing. Obviously, pharmaceutical organizations co-selected it for benefit by joining it into different licensed medications. The pitiful outcome is that most specialists or health experts have never known about it. Indeed, even many specialists stay uninformed of its potential part as an amazing guard against some of today’s most general health threats. Below are some amazing benefits NAC can provide a human body. N-acetyl cysteine comes from the amino acid L-cysteine. Amino acids are the building blocks of proteins. N-acetyl cysteine has many uses as medicine.

N-acetyl cysteine is used to counteract acetaminophen (Tylenol) and carbon monoxide poisoning. It is also used for chest pain (unstable angina), bile duct blockage in infants, amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease), Alzheimer’s disease, allergic reactions to the anti-seizure drug phenytoin (Dilantin), and an eye infection called keratoconjunctivitis. It is also used for reducing levels of a type of cholesterol called lipoprotein (a), homocysteine levels (a possible risk factor for heart disease) and the risk of heart attack and stroke in patients with serious kidney disease. (source)

N-acetyl-cysteine is an effective scavenger of free radicals as well as a major contributor to maintenance of the cellular glutathione status in muscle cells. Studies have demonstrated some possible roles for NAC to minimize fatigue or extend the time it takes for it to accumulate as well as prevent the onset of apoptosis secondary to exhaustive exercise. It is still not known if the combination of vitamin C and NAC may be detrimental after damaging exercise as well as NAC’s other possible roles during muscle damage and extensive muscle proteolysis.

Benefits of NAC:

• Fights liver disease:

A lot of people, ordinarily utilized pharmaceuticals for killing pain, for example, Tylenol and Vicodin contain a substance called Acetaminophen. On the off chance that taken in high amounts, Acetaminophen can be harmful to the liver and can bring about liver disappointment. NAC is ordinarily used to treat liver disappointment because of Acetaminophen and enormously expands the patient’s odds of survival. NAC has likewise been appeared to viably treat liver diseases brought on by different variables, for example by liquor utilization or ecological poisons.

• Great to fight with Cellular Oxidative Damage:

Oxygen radicals will bring about oxidative harm that is hindering to cells and their DNA By recharging Glutathione where it is required in the body, NAC battles against oxygen radicals and thusly averts cell harm. This can be particularly useful if cells have been presented to lead.

• Treats HIV:

HIV is an ailment that causes the disappointment of the bodies’ immune reaction. It has been demonstrated that large amounts of NAC in the body can help keep the proliferation of one strain of HIV, HIV-1. This proposes that the cells with high NAC levels might have the capacity to oppose HIV disease. NAC might be a decent supplement to take for subjects who are HIV+ and are taking different prescriptions.

• Helps decreasing tissues’ inflammation:

long with reducing oxidative harm in tissues, NAC can work to lessen the aggravation in tissues. NAC diminishes the measure of various provocative particles introduce in the body. Reduction of irritation can diminish side effects of various illnesses or reduce danger of creating diverse infections. Strong antioxidants in NAC additionally help in reducing aggravation after lively exercise, which considers individuals to play out these activities without an excessive amount of soreness.

• Used to prevent addictive behaviors in human:

Addictive behaviors incorporate voraciously consuming food, medicate addictions, and other habitual practices. NAC is able to reduce or dispose of these practices in rat models. An efficient survey found that NAC helps people a lot that are addicted particularly with cocaine and cannabis. Some other addictions, for example, pulling the hairs or biting nails can likewise be averted utilizing NAC.

• Great for decreasing Insulin resistance in bodies:

High glucose and heftiness can bring about irritation in fat tissue. This aggravation starts a flagging pathway that at last prompts to the decimation of insulin receptors. The decimation prompts diabetes 2 in human body. The strong antioxidants of NAC have been appeared to reduce aggravation in fat cells.

Get NAC for:

(Antioxidant effects of NAC is indirectly applied to body basically by improving and playing a role as trigger for GLUTATHIONE)

The following doses have been studied in scientific research:

BY MOUTH:

For chest pain that is not relieved by rest (unstable angina): 600 mg of N-acetyl cysteine three times daily with a nitroglycerin patch.
For preventing sudden worsening of chronic bronchitis: doses of 200 mg twice daily, 200 mg three times daily, 300 mg slow-release twice daily, and 600 mg controlled-release twice daily have been used.
For treating chronic obstructive pulmonary disease (COPD): 600 mg of N-acetyl cysteine once daily, in addition to standard care, has been used for up to 6 months.

For more details (source)

 

Major Interaction

Do not take this combination
Nitroglycerin interacts with N-ACETYL CYSTEINE

 

 

 

 

Good resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129149/

http://www.webmd.com/vitamins-supplements/ingredientmono-1018-n-acetyl%20cysteine.aspx?activeingredientid=1018

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2685276/

 

 

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Cognitive decline and the best foods used to stop it!

Cognitive decline and the best foods used to stop it!

Antioxidant compounds, contained in fruit, vegetables and tea, have been postulated to have a protective effect against age-related cognitive decline by combating oxidative stress. However, recent research on this subject has been conflicting. here are some basic point about CD and Aging and the main focus of this Article is on foods that Helps us fight CD.

About Cognitive Decline (What is Cognitive Decline?):

If you have Cognitive Decline or cognitive impairment, you may be aware that your memory or mental function has “slipped.” Your family and close friends also may notice a change. But generally these changes aren’t severe enough to significantly interfere with your day-to-day life and usual activities.

When anyone makes some tea or use computer or even read a book, that person it utilizing the cognitive capacities. Cognitive capacities are the mental aptitudes that you have to carry from the easiest to the most perplexing task. These mental abilities incorporate mindfulness, memory, information handling and thinking. As our age increases, the cognitive abilities continuously break down. A specific sum of cognitive decrease is a typical thing in maturing. A few people may encounter an extreme crumbling in psychological abilities, prompting dementia. This can make it difficult to adapt to customary everyday tasks. In order to get rid or avoid such problems, below are some foods that can be utilized.

Mild cognitive impairment may increase your risk of later progressing to dementia, caused by Alzheimer’s disease or other neurological conditions. But some people with mild cognitive impairment never get worse, and a few eventually get better.

 

About Cognitive Decline (What is Cognitive Decline?):

 

Cognitive disorders like CD are a category of mental health disorders that primarily affect learning, memory, perception, and problem solving, and include amnesia, dementia, and delirium. While anxiety disorders, mood disorders, and psychotic disorders can also have an effect on cognitive and memory functions. Cognitive Decline is generally happening to all while aging but we dont really notice that. we get old and our abilities and awareness reduces but we dont understand maybe others do.

Cognitive decline is categorized under dementia in Mental disorders. For dementia cases, studies suggest that diets with high Omega 3 content, low in saturated fats and sugars, along with regular exercise can increase the level of brain plasticity and BDNF. Other studies have shown that mental exercise such a newly developed “computerized brain training programs” can also help build and maintain targeted specific areas of the brain.

Findings from some studies suggest that intakes of vitamin C and E that significantly exceed adequate or recommended intakes (over 130 and 15 mg/day for vitamin C and E, respectively) may be beneficial . This is in slight contrast to a very thorough review of vitamin C, cognitive decline and AD by Harrison , who concluded that a healthy, long-term diet in which adequate vitamin C levels are maintained and vitamin deficiency is avoided may protect against age-related cognitive decline and AD, and be more beneficial than taking supplements. (source & source & Source )

 

About Cognitive Decline (What is Cognitive Decline?):

 

 

Foods that are best to Slow down & stop Cognitive Decline caused by aging:

Green Tea:

Green Tea, Antioxidant effects and benefits

Green tea is on the top of the list in the skin friendly drinks due to its noteworthy storage facility of polyphenols that can cause aging. Having four glasses each day can give amazing results by fighting against aging elements in human body.

 

• GINGER ROOT:

Ginger (root) Unique health benefits & Antioxidant effects

Grated and ground ginger in two wooden spoons ginger root green leaves on the wooden board

Ginger and turmeric are from the same basic family of plants. Health benefits of turmeric is largely mentioned in many articles. But now ginger. Ginger is a Southeast Asian plant. The spice ginger is the underground rhizome of the ginger plant, known botanically as Zingiber officinale. Ginger is used as a spice and medicine.

•  TURMERIC:

Turmeric (Curcumin) Anti-inflammatory & Antioxidant Keeps you young

different types of turmeric barks

Health benefits of turmeric is largely mentioned in many articles. Turmeric is known for improving conditions for arthritis, heartburn (dyspepsia), joint pain, stomach pain, Crohn’s disease and ulcerative colitis, bypass surgery, hemorrhage, diarrhea, intestinal gas, stomach bloating, loss of appetite, stomach ulcers an so on.

•  Sage:

Sage, just a mint or strong antioxidants and Anti-Inflammatory

Sage is an herb, a mint. The leaf is used to make medicine. Sage contains rosmarinic acid, rosmarinic acid is a potent antioxidant and an anti-inflammatory agent. Rosmarinic acid reduces harmful inflammation.

Salmon:

Fish oil, DHA & EPA & OMEGA 3-6-9 Antioxidants and benefits

Raw red fish

Salmon contains astaxanthin which works amazingly on skin and enhances the elasticity of skin by decrease the number of fine lines and wrinkles.  astaxanthin is by some researches considered as the strongest antioxidant ever found.

• Fish and fish oil:

Fish oil, DHA & EPA & OMEGA 3-6-9 Antioxidants and benefits

According to the researchers after several researches, the phenomenal measure of fish they take keeps that away from dangerous heart diseases and cancer. Fish is a copious wellspring of omega-3 fats, which help avert cholesterol development in the arteries and secure against irregular heart rhythms.

•  Olive Oil & Olive extracts:

vitamin-e Unique health benefits & Antioxidant effects

Forty years back, analysts from the Seven Countries Study revealed that the monounsaturated fats found in the olive oil were to a great extent, reason of the low rates of coronary illness and cancer. Presently, the studies  indicated that olive oil additionally contains poly-phenols, effective cancer prevention agents that may help forestall age-related infections.

•  Berries:

Cranberry Strong Antioxidant Effects

All Berries, especially members of some important families, like Rosaceae (strawberry, raspberry, blackberry), and Ericaceae (blueberry, cranberry), belong to the best dietary sources of bioactive compounds (BAC). Because of the antioxidant properties of BAC, they are of great interest also for nutritionists and food technologists due to the opportunity to use BAC as functional foods ingredients. The bioactive compounds in berries contain mainly phenolic compounds (phenolic acids, flavonoids, such as anthocyanins and flavonols, and tannins) and ascorbic acid.

•  MATCHA:

Green Tea, Antioxidant effects and benefits

Matcha is basically green tea leaves that have been stone ground and processed into a powder. The powder is then filtered and raced with boiling water. Due to the difficult procedure required to deliver matcha, the tea is for the most part expensive than others.

OLIVE LEAF

branch of green olives antioxidant benefits

branch of green olives

If you are going to consider getting Olive leaf (extracts) you should know based on the studies these are the situations that it has been proven that Olive leaf (extracts) can improve.
Lowers Blood Pressure, Improves Cardiovascular Health, Diabetes, Reduces the Risk of Cancer and so on.

 

• Eggs:

Protein (amino acids) repairs all those cells that have endured the damage from free radical. Eggs, an amazing source of protein, likewise contain biotin which is an essential vitamin that protect the body from free radicals.

• Pomegranate:

The antioxidant rich fruit may help skin to make more collagen and can also help in speeding healing. The essential nutrients in it help making the skin look fresh and glower and it works amazingly as an anti aging food.

• Beans:

Beans are another protein source. They help repair cells that have endured the free radical damage. During digestion, protein separates into amino acids, the building squares of cells which further help to speed as well as repair and regenerate the skin cells along with collagen.

• Chocolate coco powder:

If dietary phenolics are active in-vivo antioxidants, chocolate can contribute a significant portion of dietary antioxidants, and the pleasant pairing of red wine and dark chocolate could have synergistic advantages beyond their complementary tastes. According to a study, the people who live in Kuna in the San Blas islands near panama, have a rate of heart illness that is a great percent less than those of Panamanians. The Kuna people, in order to stay away from heart diseases, drink a lot of a refreshments made with liberal extents of chocolate, which is bizarrely rich in flavanols that help protect the sound capacity of veins. Keeping up young veins and fights aging.

•  Watermelon:

The reviving and sweet treat contains a definitive cancer prevention agent, vitamin C, in addition to lycopene as well as potassium, which controls the adjust of water and supplements in cells and makes individuals look healthy and young.

• Dark Chocolate:

The sweet chocolate is rich in cocoa flavanols, plant compounds as well as the effective & strong antioxidant properties, which help hydrate skin and enhance circulation.

• Walnuts:

It’s the only kind of nut that contains a significant amount of unsaturated fats, which is particularly important for vegetarians who are not able to eat fish. Walnuts pack an omega-3 called alpha-linolenic corrosive. Deficiency in this fat can bring about dermatitis, which is related with dry, flaky skin. So, having walnuts will make the skin fresh, and young.

• Citrus fruits peel:

Analysts from the University of Arizona took a gander at individuals who stated that they ate citrus fruits, squeezes, and peels each week. Individuals, who ate peels such as orange peel or lemon juice, had a 33% diminished hazard for “squamous cell carcinoma”. Juices and fruit didn’t have any impact. Limonene is a compound found in the oil in the peels that offers the UV-defensive benefits and makes the skin look great.

• Walnuts:

Walnuts are stuffed with healthy as well as anti inflammatory supplements, and are the main great nut source of alpha linolenic corrosive. They help advance blood stream, which thusly takes into consideration a great delivery of oxygen to the cerebrum. What’s more, a study found that mice with the infection that were routinely nourished walnuts had enhanced memory, learning and function ability coordination.

• Coffee:

Caffeine, the gentle stimulant found in coffee actually enhances mental acuity. Beside caffeine’s mind boosting impacts, caffeine’s cell reinforcement lavishness keeps up the mental health. Also, some exploration recommends that drinking coffee can really fight with depression and anxiety in ladies and can stop cognitive decline.

• Blueberries:

Incredible things do come in little bundles, blueberries are a natural product few attempt to eat each and every. That is on the grounds that they have such a variety of extraordinary medical advantage ­while having an aftertaste like a great treat. It’s one of the most astounding cell reinforcement rich sustenance known to man, including vitamin C and vitamin K and fiber. As a result of their elevated amounts of Gallic acid, blueberries are particularly great at shielding our brains from degeneration, stress and cognitive decline.

• Broccoli:

It’s one of the best foods to improve brain health. On account of its elevated amounts of vitamin K and choline, it will help keep your memory sharp.

• Coconut oil:

It is a standout among the most flexible and bravo nourishments for brains out there. With 77 coconut oil uses and cures, there’s nothing that coconut oil can’t help. What’s more, with regards to your mental health it’s loaded with other advantages, as well. Coconut oil functions as a characteristic calming, stifling cells in charge of aggravation. It can help with memory misfortune as a person becomes older and kills terrible microbes that hang out in the guts. Hence, it’s great to stop cognitive decline in human.

• Egg Yolks:

Egg yolks contain a lot of choline, which helps in fetal mental health for pregnant ladies. It additionally separates bethane, a synthetic that produces hormones identified with bliss and fight against cognitive decline. The eggs can really make an individual happy and keep the mental health great.

• Spinach:

Spinach is rich in antioxidants, which is thought to fight against cognitive decline. What’s more, a study found that ladies who revealed eating the most verdant green and cruciferous vegetables had an especially decreased rate of cognitive decline as contrasted with the individuals who ate the minimum.

• Tomatoes:

A study found that lycopene-rich tomato helped participants prevent sunburn when they combined it with olive oil and use it for ten weeks without missing any day. Other than being an extraordinary source of strong antioxidant lycopene, tomatoes are considered a high carotenoid fruit. These nutrients may help to get rid from free radicals that can cause many diseases including aging.

 

 

 

Some good sources for cognition Decline:

http://www.mayoclinic.org/diseases-conditions/mild-cognitive-impairment/home/ovc-20206082

https://link.springer.com/article/10.1007%2Fs11130-013-0370-0

https://en.wikipedia.org/wiki/Cognitive_disorder

 

Best Anti-aging Nutrition, foods, supplements and solutions

cranberry strong antioxidant effects, benefits and sideffects