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REGULAR INTERMITTENT FASTING IMPROVES COGNITIVE HEALTH AND BRAIN STRUCTURES


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 08 April 2021

Intermittent fasting is a hot topic right now, with people from all walks of life interested in fasting: weight lifters, vegans and millennials. Fasting comes with different benefits than just plain dieting. It has been practiced for thousands of years, across many different cultures.

Some studies have claimed that intermittent fasting promotes faster weight loss (in a healthier way), boosts growth hormone levels and even increases the life span. A group of researchers wanted to find out if intermittent fasting affects brain functions and structures, especially in an anti-aging kind of way. The scientists began their research on mice to get preliminary data.

Research Suggests Intermittent Fasting Improves Brain Functions

The mice were divided into control, intermittent fasting and a high-fat diet group. The control group mice were allowed free access to regular rodent food. The intermittent fasting mice group were allowed free access to rodent food every other day with zero food on the alternate day. The high fat diet mice had free access to high-fat food (45% fat). This diet style continued for 11 months. Water was never restricted. The high fat diet group was supposed to represent the typical Western diet in terms of fat consumption.

After the 11 months, the mice were then subjected to Barnes maze which was designed to test spatial learning and memory. Both short-term and long-term memory retention was tested. After the Barnes maze, the mice were subjected to a fear conditioning experiment with freezing behavior recorded. After fear conditioning, motor coordination and exercise tolerance was evaluated. Here, the mice were placed on an accelerating rotarod to see how long they could stay on it for (tolerance). Other biometrics were taken, such as blood samples for levels of lipids/glucose, western blot analysis and measurements of the brain/hippocampus. This study was a lot of complex work!

Intermittent Fasting Improves Learning and Memory

The Barnes maze and fear conditioning results suggested that intermittent fasting improves learning and memory. In addition, the thickness of a layer of the hippocampus (brain structure) was increased, suggesting improved brain structures. Other benefits demonstrated for the brain was the reduction of oxidative stress as shown by the ratio of certain proteins in the brain. Oxidative stress is known to cause injury to cells and premature aging. If intermittent fasting can reduce oxidative stress, that would certainly cause anti-aging effects and improvement in brain structures and functions.

The high-fat group (typical Western diet) did not show impaired learning and memory (surprisingly!) and no significant difference in oxidative stress. However, they ended up being obese with hyperlipidemia. Their exercise tolerance was significantly worse but no harm to brain structures or functions were observed. The authors are worried about the effects of long-term obesity on the brain and need further research to come to a conclusion.

This study was very complex and the details cannot be delved into here, but the link is available below for your own study. In conclusion, it appears that intermittent fasting may have some seriously awesome benefits which probably translate over to humans as well. It would make sense as to why fasting has been such a popular diet for centuries, if you can call it a diet. Some people may call it a lifestyle.

In fact, the best way to adopt healthy eating is not through diet but rather, through a change in your lifestyle. Make healthy eating and intermittent fasting a habit and youll start seeing the benefits quickly!

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THE BENEFITS OF SELENIUM - SHOULD YOU TAKE A SELENIUM SUPPLEMENT?


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 08 April 2021
Selenium is one of the many minerals that are critical to the normal and healthy function of the human body. Selenium has gotten quite a bit of attention lately because recent studies have shown that individuals with Selenium Deficiency appear at greater risk of Covid-19 than the average person. One area of China strongly associated with Selenium mining (the city of Enshi in Hubei Province) had one of the lowest diagnostic rates of Coronavirus infection in the world. Selenium has beneficial effects for the immune system and is a potent anti-inflammatory and antioxidant. While Selenium is necessary and valuable, overexposure to the mineral can lead to side effects. In the case of Enshi, the incredibly high levels of Selenium lead citizens to experience symptoms such as hair loss, for example. The importance of Selenium is well-documented, but it's important not to take too much. Along with its immune effects, Selenium is also essential to the proper function of the thyroid gland. Its influence on the thyroid also helps control weight. With regard to the immune system, Selenium is specifically crucial because it activates several types of protective cells, including NK (Natural Killer) Cells, killer T Cells, and helper T Cells, while also encouraging the formation of antibodies. Selenium is vital as it protects against the proliferation of cancerous cells.

Where to Find Selenium?

Foods that contain Selenium are relatively abundant in the American diet. Lean red meat, chicken breast, eggs, liver, and seafood are excellent animal sources of Selenium. Specific seafoods high in Selenium include sardines, yellowfin tuna, halibut, and oysters. Many plants and mushrooms can have a lot of Selenium if they are raised in an environment containing the mineral. Some great options are shiitake mushrooms, sunflower seeds, and Brazil nuts. Adults should seek at least 55 micrograms of Selenium each day. Adults should average no more than 400 micrograms of Selenium daily. Selenium deficiency is notable for its effects on metabolism, immune health, and fertility. It weakens the immune system and contributes to cognitive issues, hair loss, fatigue, weight gain, and weakness. Luckily, North American soil tends to be rich in Selenium.

Selenium Research

If you're interested in losing weight, a modest Selenium supplement may help you lose weight more easily. In a recent study, Selenium supplementation combined with dieting yielded better results than diet alone. Many good Selenium Supplements provide around 240 micrograms of the mineral, allowing you to still obtain some Selenium from diet without significant risk of excessive intake. There is some animal research that suggests that Selenium Supplementation may mitigate IGF-1 activity, which has the advantage of extending lifespan in lab mice. There is also strong evidence that supplemental Selenium may help control metabolism in a way that reduces the risk of obesity.

THE REAL SKINNY ON VITAMIN B12. WHAT IT CAN AND CANNOT DO FOR YOU


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 05 June 2020

One of the scariest deficiencies known to doctor's is a B12 deficiency. This is because it can lead to anemia and injury to the nervous system. If not detected promptly, serious injury may occur with the patient experiencing increasing imbalance and falling issues actions that can be fatal for the elderly population. When red blood cells are not produced efficiently (anemia) the results can be fatal. Therefore, vitamin b12 is vital for life. Read on to learn what vitamin B12 really is and how adequate intake of this vitamin is crucial for your health.

What is Vitamin B12?

Vitamin B12 is a water-soluble vitamin and not a fat-soluble vitamin like vitamin E. It is naturally found in some food items, is fortified in others and also available as a vitamin supplement in pill form or even prescribed as an injection. As with most vitamins, it can be found in different forms but all forms contain the cobalt mineral. Cobalt on its own can be found in the earth's crust and is considered a trace element for humans. It forms the center of the B12 vitamin as well as other co-enzymes known as cobalamins. Two forms of vitamin B12 are active in human metabolism: methylcobalamin and 5-deoxyadenosylcobalamin. 

What Does Vitamin B12 Do in the Body?

Vitamin B12 is required for three major activities in the human body: red blood cell formation, neurological function and DNA synthesis. Without enough vitamin B12, the red blood cells do not divide normally and become too large. Because of this, they may not be able to leave the bone marrow where they are produced. This means oxygen is not being adequately carried around the bloodstream.

In the process of DNA synthesis, vitamin B12 supplies the methyl groups for both the proteins and DNA itself. Around our nerves, we have a fatty substance called myelin sheaths. They cover and protect the nerves of the central and peripheral nervous system ensuring proper transmission of impulses. Vitamin B12 maintains the structure and functioning of these myelin sheaths. Specifically, B12 is a co-factor in the synthesis of methionine, an amino acid that is required for methylation reactions, including the synthesis of myelin. In addition, methionine is synthesized from homocysteine, another amino acid that is associated with neurodegenerative diseases when it is found in high levels, damaging the brain and cognitive health. Vitamin B12 helps to synthesize methionine, thus lowering levels of homocysteine in turn.

Sources of Vitamin B12

Naturally, vitamin B12 is found in basically all animal products such as meat, eggs and dairy products. It is usually not found in plant foods, but recently, scientists have found it to be present in the edible aquatic plant duckweed. Otherwise, it must be added to breakfast cereals or plant milk. Nutritional yeast is also a great source for B12, adding a cheesy flavor to vegetarian or vegan meals. 

As a dietary supplement, vitamin B12 is typically found in the form of cyanocobalamin, a form that the body can easily convert to the active forms, methylcobalamin and 5-deoxyadenosylcobalamin. Some supplement brands may include methylcobalamin and other forms of B12 in them including the cyano form. There does not appear to be a difference in absorption or bioavailability between the various forms.

Vitamin B12 is also available in the form of tablets, lozenges and even sprays.

Injections are available through a prescription when medically necessary and are administered via intramuscular injection. Injectable B12 is used to treat a deficiency caused by pernicious anemia and other conditions cause vitamin B12 malabsorption and severe B12 deficiency. A nasal spray is also available via prescription.

Vitamin B12 Deficiency

The population most prone to vitamin B12 deficiency are older adults. They may suffer from pernicious anemia (increased immature red blood cells), have reduced stomach acidity or other intestinal disorders that reduce the ability to absorb B12 from food. This may happen in younger adults as well. In addition, vegans and vegetarians who do not supplement or eat eggs/dairy may need to carefully monitor their B12 supplementation or fortified food intake. 

The symptoms of deficiency include anemia, weakness, constipation, fatigue, loss of appetite and weight loss. If the nerves are affected, patients will experience numbness and tingling in the hands and feet. Other symptoms include balance difficulties, depression, confusion, dementia, memory loss and soreness of the mouth and tongue. 

In conclusion, vitamin B12 is a necessary vitamin, without which we would suffer serious adverse effects and possibly death if not treated. Both the circulatory and nervous systems of our bodies are critically affected by a deficiency in B12. If you think you may be suffering from such a deficiency, we recommended getting a blood test as soon as possible to determine whether this is an issue for you. We can set you up with a simple blood test and prescribe B12 injections if necessary. It is a simple process to get blood drawn for testing and a simple diagnosis once complete.


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