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What You Should Know About CoQ10


Written by Dr. Welsh, Published on 11 April 2018

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What You Should Know About CoQ10

CoQ10 is one of many new supplements on the market. Our knowledge of the inner workings of the human body has led to new options with regard to health and longevity. CoQ10 is an antioxidant that the human body produces naturally. CoQ10 not only wards off damage from free radicals, but it is also an essential factor in the body's underlying metabolic processes. Though the human body can produce its own CoQ10, there is much evidence that CoQ10 supplementation can be quite beneficial for many people.

As with Vitamin D, Testosterone, and Human Growth Hormone, the human body slowly loses its ability to produce adequate levels of CoQ10 as we grow older, meaning that older patients may benefit significantly from increased CoQ10 consumption through diet or supplementation. There are also many health issues which can deplete reserves of natural CoQ10, such as depression, heart disease, and diabetes.

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CoQ10 also has a tremendous risk-reward ratio for patients interested in the nutritional supplement, because the side-effects, if any, are incredibly mild, meaning that there's negligible risk for most patients interested in adding additional CoQ10 to their routine.

Why Do People Take CoQ10?

Many doctors and wellness specialists recommend that their patients increase their CoQ10 consumption for a variety of reasons. Patients are often advised to take CoQ10 as an aspect of their blood pressure maintenance, as CoQ10 can help bring elevated blood pressure down to a healthier range, especially when combined with other changes and treatments.

CoQ10 is often billed as an energy supplement or included in supplemental energy formulations. For patients with low CoQ10 levels, the supplement can provide additional energy, but for patients with normal CoQ10 levels, these benefits are believed to be negligible.

Many doctors prescribe CoQ10 for patients struggling with cardiac conditions or heart failure because there is modest evidence that CoQ10 supplementation can help reduce the risk of major heart events. CoQ10 should never be considered an alternative to other medications but used in conjunction with them.

More research needs to be conducted, but CoQ10 may be beneficial to patients taking statins to control their cholesterol. Some patients experience liver issues, and muscle pain resulting from their statin regimen, and CoQ10 may provide some relief from these medical problems.

One area in which CoQ10 supplementation is particularly exciting is for the treatment of Alzheimer's Disease. This condition has ravaged the minds of millions of patients, and scientists are working hard to find effective means to treat the disease. CoQ10 may have the ability to slow down the advance of Alzheimer's Disease.

CoQ10 is also a candidate for the treatment of a range of other medical ailments. For example, CoQ10 may be useful to prevent or reduce the frequency of migraine headaches. Researchers are also surveying CoQ10 for potential benefits with regard to gum disease, Parkinson's, muscular dystrophy, HIV, cancer, and more.

What is the Recommended Dosage for CoQ10?

Because CoQ10 is an upstart supplement, there are few guidelines regarding its ideal dosage. CoQ10 studies have used a wide range of doses, from as low as 50 milligrams to as much as 1200 milligrams. CoQ10 supplements usually come in 100-200 mg doses. Larger CoQ10 regimens are often split and taken multiple times per day. Talk to your nutritionist or doctor about how much and what formulation will likely benefit you the most for your money.

In order to get the most for your money, you should opt for a CoQ10 supplement that is offered in an oil-based capsule. Powdered CoQ10 has a much lower bioavailability. Furthermore, you should take CoQ10 with meals, not on an empty stomach, because CoQ10 is a fat-soluble nutrient.

Ubiquinol vs. Ubiquinone

There are two primary forms of CoQ10 supplement, Ubiquinol and Ubiquinone. Advertisers will often tout one over the other, but medical trials have shown no appreciable difference in the bioavailability of these two forms of CoQ10. Both are found naturally in the human body. Ubiquinone is the oxidized version of CoQ10 and is converted into Ubiquinol as needed by the body.

Natural Sources of CoQ10

There are lots of ways to increase your intake of CoQ10 naturally, both through meat and vegetable sources. Coldwater fish such as mackerel, sardines, and herring are high in CoQ10, and beef products are also a reliable source for the nutrient. Many vegetables provide CoQ10 as well, such as cauliflower, broccoli, and spinach. Other quality sources include many seeds, nuts, and vegetable oils.

It's worth noting that even quality sources of CoQ10 don't provide the same levels of the nutrient as CoQ10 supplements. For that reason, you likely want to include CoQ10 supplementation even if you are trying to increase your natural absorption of the nutrient.

What Are the Side-Effects of CoQ10

For most patients, there is minimal downside to even aggressive CoQ10 supplementation. Reported CoQ10 Side-Effects include heartburn, nausea, and diarrhea. Of course, as with any supplement, certain at-risk groups should be particularly cautious, such as those struggling with diabetes, liver problems, kidney issues, or heart failure. It's also important to recognize CoQ10's ability to lower blood pressure, and blood sugar, which may not always be ideal.

CoQ10 Dosage of up to 300 mg has the lowest risk of side-effects. Higher levels of supplementation may alter levels of certain liver enzymes. If you are currently on chemotherapy or are taking thyroid treatments or blood thinners, check with a medical professional before including CoQ10 in your daily regimen.


The Ideal Balanced Diet The Reality of Healthy Eating


Written by Dr. Welsh, Published on 02 September 2017

The Ideal Balanced Diet The Reality of Healthy Eating

Dieting sounds like it should be so simple. Eat less, lose weight, right? Well, that's part of it, but it doesn't give you the whole picture regarding how to lose weight. On top of that, there is a right way to eat to be healthy. You can have the most perfectly slim body imaginable, but if you eat the wrong things, your body is still going to suffer. In this article, we're going to talk more about what it really means to eat healthy.

With all of the nutritional guidelines and recommendations out there, it can be really difficult to suss out the reality of eating healthy, because so many are influenced by old, debunked information, and others are trying to sell you on some new diet plan or weight loss regimen. It really is rather difficult to stay current and follow a scientifically proven diet plan.

Defining a Balanced Diet

Before we go further, we should define our terms. What exactly is a balanced diet anyway? A balanced diet is a diet which includes foods from all of the important food groups which is varied enough to provide you with all of the essential minerals and vitamins (micro nutrients) that you need, along with a healthy proportion of the three primary forms of energy: fat, carbohydrates, and protein (macro nutrients).

Carbohydrates Your Body's Immediate Source of Fuel

Carbohydrates get a bit of a bad wrap. This is largely because most Americans get their calories from processed carbohydrates and sugars, which are very bad for us in excess. On the other hand, carbohydrates, when sourced and prepared properly, are vital to maintaining a healthy body. In general, you should be getting around 40-45% of your calories each day from Carbohydrates. The problem is that, since Carbs are so inexpensive to process and load into your foods, and because sugars add so much cheap and easy flavor, too many of us eat way too much of the worst carbs.

In order to live healthier, you should minimize your exposure to foods containing wheat flour and white rice, along with biscuits and bread. There are lots of quality carb sources, such as oats, millets, and brown rice, which fill you up with fewer calories and provide more nutrients and more fiber. There are also lots of quality carbohydrate sources in fruits and vegetables. Beans are a great combination of Carbs and Protein, but you have to be careful with them, because they are calorie-dense.

Eat whole vegetables and fruits. Juices are too easy to break down and spike your blood sugar. Besides corn and potatoes, most other vegetables and fruits are safe for your blood sugar levels. Carbohydrates are your body's main source of Now Fuel, so it's important not to forgo Carbohydrates during your diet, because this will likely leave you tired and exhausted.

Proteins Your Body's Primary Building Blocks

With regard to quantity, you should be getting between thirty and thirty-five percent of your calories from protein. Most people eat too many carbs and not enough protein, which has a negative impact on wellness. Among the many quality sources of protein are beans, veggie sprouts, white meat, eggs, leafy greens, and milk. The body uses protein to build and maintain the body in a myriad of ways, and protein is the primary building block of all human cells. Proteins are also great because they take more energy to break down than carbs, which means that your body burns more calories. Because males have more muscle mass than females, men have a slightly higher need for protein than their counterparts.

There are many people that don't get enough protein. In the United States, 20% of adults 20-70 don't get enough protein. It's suggested that every time you eat, you should be getting at least a small amount of protein from your meal or snack. It's also suggested that, if you crave a late-night snack, that you should opt for something rich in protein and low in carbs, so that your body and brain can use the protein calories to rebuild and restore.

Fats The Body's Energy and Nutrient Storage System

Fats have had it tough over the last fifty years. This is largely due to a mixture of how poorly we understood the science of nutrition in the 70s and 80s, and manipulation by the sugar lobby and other groups that wanted to protect the interests of Big Sugar. The human body thrives when around 20% of its calories are derived from fat.

There are three forms of fat that the body needs: Omega-3 Fatty Acids, MonoUnsaturated Fat, and Polyunsaturated Fat. Omega-3 Fatty Acids are highly beneficial to the heart and cardiovascular system, and a whole lot of people don't get enough of it. Good sources of these fatty acids are sunflowers, walnuts, flaxseed, trout, tuna, and salmon.

Trans-Fats should be entirely avoided if at all possible, and have been linked to a host of negative health effects. Saturated fat (obtained mostly from full-fat dairy, poultry, and red meat) does serve a necessary purpose but should be eaten rather sparingly.

There is still some debate regarding vegetable oils vs. animal fats, but as of today, the general consensus is that vegetable fats are healthier for you than animal fats. Beyond that, cold-pressed vegetable oils are preferable over hot-pressed oils. Cold-pressed oils have a higher nutrient content, and are generally better for you.

How to Get Your Vitamins and Minerals

Micro nutrients are incredibly important, and we are best served by eating a wide variety of foods to meet our nutritional needs. Minerals don't break down easily, and can be absorbed easily through the consumption of animal products, as well as fully-cooked vegetables and fruits. Vitamins are a bit more finicky, however.

Vitamins are organic compounds, which means that they are much more sensitive to temperature and processing. Vegetables, fruits, and nuts are excellent sources of Vitamins, and you should include raw or lightly-cooked vegetables into your diet regime in order to get the highest nutrient-volume. There are many foods which will provide greater nutritional variety when fully cooked, such as onions and tomatoes. There's no exact science here, just mix fresh and cooked fruits and vegetables to provide yourself with the largest bouquet of nutrients. It's generally recommended to eat four servings of fruit daily, and 3-4 servings of vegetables daily.

One Last Note, Drink Lots of Water!

The human body thrives when it has access to adequate amounts of water. Our bodies are comprised of mostly water, and bad things happen when the body has to hoard the water that it has, rather than use it for filtration, circulation, and other necessary functions. If you don't drink enough water, this contributes (perhaps ironically) to fluid retention, along with increased acidity. Six to eight full glasses of water per day is still a great rule of thumb, though you can expect to absorb some water through your diet. Drink more water if you drink alcohol or sodas, because both of these beverages reduce your hydration.


Controlling Your Blood Pressure Naturally


Written by Dr. Welsh, Published on 29 August 2017

Controlling Your Blood Pressure Naturally

measuring blood pressure

In order to preserve your health and prevent calamities associated with high blood pressure such as stroke and heart attack, it is important to get your hypertension under control. For some, medications are absolutely necessary to keep blood pressure in check, but there are a lot of things that you can do to lessen your need for blood pressure medication or improve your blood pressure without medication. The following are ten steps that you can take to improve your cardiovascular health through simple lifestyle changes.

Lose Weight to Control Blood Pressure

Body fat percentage has a strong correlation with elevated blood pressure. For one thing, adipose fat deposits, which tend to build up around the stomach, hips, and thighs, affect hormone balance in a way that increases blood pressure. Furthermore, men and women that are overweight are more likely to suffer from sleep apnea and poor sleep, which further exacerbates normal cardiovascular patterns.

If you are overweight, simply dropping ten pounds can have a significantly positive effect on your blood pressure. Are you at risk for elevated blood pressure due to weight? The rule of thumb is that women with a waist larger than thirty-five inches are at risk, and for men, over forty inches. Risk increases with increased size.

Exercise More to Lower Blood Pressure

Ideally, a combination of eating better and increasing physical activity are a 1-2 punch to both lose weight and improve blood pressure. Consistent physical activity is key to controlling blood pressure. We recommend at least a half an hour of activity that boosts your heart rate per day. Some great options for improving cardiovascular health are dancing, swimming, biking, jogging, walking, or lifting weights. Do what ever makes you happy and works for you! Exercise works both for people that have hypertension and those that want to help get their hypertension under control.

Eat Better to Improve Cardiovascular Health

The modern diet does no favors for the heart. If you want to get your blood pressure under control, we recommend significantly reducing your intake of cholesterol and saturated fat while increasing your consumption of low-fat dairy, veggies, fruits, and whole grains. If you're interested in a more specific diet plan, the DASH Diet is considered the best diet plan available for controlling hypertension and modulating blood pressure.

Eat Less Salt for Hypertension

Salt has a nasty way of making your blood pressure issues worse. Though there is some contention whether salt intake is a root cause of hypertension, it certainly exacerbates existing problems, potentially to a dangerous degree. Dropping your salt intake just a little can have big benefits for your health.

One of the best ways to reduce your sodium consumption is to start eating more natural foods or simply to start cooking more for yourself. Packaged foods are often loaded with salt to mask reduced food quality and flavor, so you can avoid a lot of salt that way. Also, consider other options to add taste to your food, such as pepper and other spices and herbs.

Finally, understand that the modern palate has grown accustomed to abnormally high levels of salt and other cheap flavorings. If you're having trouble ditching the salt quickly, slowly reduce the amount of salt in the foods that you eat, and in no time you'll find that your palate has become more refined and your need for salt will have diminished significantly.

Drink Less for Better Blood Pressure

Alcohol is a double-edged sword when it comes to hypertension. Very moderate drinking can be beneficial, but anything more than two drinks per day (one drink per day for people over sixty-five), and the effect is reversed. If you're having issues with your blood pressure and you are a heavy drinker, finding a way to drink less or stop drinking altogether may be a literal life-saver. It's also important to realize that drinking while taking certain medications for Hypertension can limit the benefits of these drugs.

Stop Smoking to Relieve Hypertension

Smoking has numerous awful effects on your health and wellness, beyond yellow teeth, coughing, and pulmonary issues. Smoking has a direct impact on blood pressure. Blood pressure elevates immediately after you finish a cigarette and continues for quite awhile afterward. When you give up smoking altogether, you'll have healthier and more stable blood pressure, which reduces your risk of heart attack, stroke, and other potentially fatal health issues which reduce your life expectancy.

Reduce Caffeine Intake to Regulate Blood Pressure

There are still a lot of unanswered questions when it comes to the connection between blood pressure and caffeine. It appears that caffeine has its strongest notable effect on blood pressure when people that don't consume a lot of caffeine suddenly do. If you, like so many Americans, have a strong dependency on caffeine, consumption has a minimal impact on blood pressure.

It may be best to use a blood pressure device for yourself to see how caffeine impacts your blood flow. If, in the half hour after taking in caffeine, you see an increase in blood pressure, you should scale back your caffeine consumption. It appears that some people have a caffeine sensitivity, while others don't. It's best to talk to your physician about caffeine and your personal health.

Mitigate Stress to Improve Blood Flow

Everyone has stress. It's part of being human - alive even. It's important to react the right way to stress, however. Many grab a cigarette or a beer when they're anxious. Others seek comfort in unhealthy food. Unfortunately, all of these things are bad for your blood pressure. Use stress as an opportunity to engage in good habits. Exercise and journal-keeping both have a positive impact on stress levels and mental state, for example. Take time to meditate, start practicing yoga, or simply set aside a time in your day to engage in quiet, peaceful, mindful thinking.

Track Your Blood Pressure to Know Your Triggers and Help Your Doctor Keep You Healthy

There are lots of things that you can do to help keep your blood pressure in the healthy range, as we've mentioned above, but taking the time to periodically monitor your own blood pressure can be the best thing that you can do to get a handle on your heart. That way, you can see the benefits of your healthy lifestyle changes and also recognize certain factors that relate to hypertension. Armed with this information, you are a more informed patient, which will help you get the best possible care from your doctor during your checkups.

Get a Little Help From Your Friends to Improve Cardiovascular Health

Going along can make it very difficult for some people to manage their blood pressure and other health issues in their lives. Reaching out to friends and family and letting them know about your goals can help. Having someone that's concerned for you, or willing to exercise with you or have a healthy dinner with you, can help a ton!

There are also support groups available across the country to help people just like you improve your health and wellness. You can join a support group which specifically revolves around hypertension, or any number of groups that can help you uplift your lifestyle!


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