Tag: holistic living

Sluggish Metabolism or Thyroid Issues? Reach for the Fish Oil!

Fish oil has become all the rage.

If you don’t believe me, check out a recent study in the Journal of Food Science which had researchers infusing fish oil in goat cheese (of all things) to help people get adequate amounts of the two essential fatty acids EPA and DHA.

Even mainstream manufacturers are getting in on the act. Jif, for instance, recently introduced peanut butter with omega 3s, so you can get a little fish oil with your trans fat and added sugar.

All joking aside, if you’re read any of my books or followed my blog – heck, if you’ve followed health news at all over the past two decades – you know fish oil can fight inflammation, boost your brain power, and improve about a zillion other things in your body.

You might never have considered fish oil, though, for a sluggish thyroid. But a study in the Journal of Nutritional Biochemistry showed that omega 3s could increase thyroid hormone signaling within your liver.

What’s the connection between your thyroid and liver? Let me explain.

Your thyroid gland produces two hormones – T3 and T4 – that regulate your metabolic rate in your cells, including of course your liver cells. These two thyroid hormones, then, determine how effectively your liver metabolizes carbohydrates, protein, and fat.

When fish oil flips on your thyroid switch, it also cranks up your metabolism. Put another way, fish oil boosts thyroid hormones within your liver cells to burn fat.

When your cells have adequate amounts of essential fatty acids, thyroid hormones – particularly T3, your active thyroid hormone – work much more effectively at burning fat.

This becomes especially important if you have hypothyroidism, when your thyroid produces inadequate levels of these thyroid hormones.

According to the National Endocrine and Metabolic Diseases Information Service hypothyroidism affects about 5% of Americans, most of them women.

Among the many side effects of hypothyroidism include fatigue, low libido, menstrual irregularities, brain fog, constipation, depression, and perhaps most frustratingly, weight gain.

When your thyroid gland isn’t making enough hormones, metabolism comes to a crashing halt. Your body can’t effectively metabolize food, which frequently results in weight gain.

Fish oil, then, might be your ticket to crank up your fat-burning metabolism by boosting the efficiency of thyroid hormones.

If you think you might have hypothyroidism, ask your doctor to run a full panel of thyroid tests, including thyroid stimulating hormone (TSH), free T3, and thyroid antibodies.

Elevated TSH, for instance, often indicates hypothyroidism. On the other hand, high levels of thyroid antibodies can suggest an autoimmune condition.

Whether or not you have hypothyroid, fish oil is a great supplement to add to your fat-burning arsenal.

Consider two studies, both from The American Journal of Clinical Nutrition. One study concluded a moderate dose of omega 3s for two months helped women with type 2 diabetes burn fat, boost insulin sensitivity, and reduce inflammation.

The other study found that fish oil, combined with regular exercise, burns fat and reduces your risk for heart disease.

You’ve got to do both – exercise and take fish oil – to get those effects. Likewise, don’t think you can eat McDonald’s cheeseburgers, swallow some fish oil, and magically melt away the fat.

But combined with a lower-carb diet and effective exercise, fish oil might provide that extra push to boost your metabolism and ditch those last stubborn pounds.

This is the fish oil I take every single day.

The fish oil I take everyday is Barlean’s Double Potency Epa-DHA Fish Oil. It is the purest form of fish oil on the market in an ideal dose/ratio of EPA to DHA Omega-3

May 7, 2012
Reduce Your Heart Attack Risk 50% with Water

A study in the American Journal of Epidemiology found that guys who drank five or more glasses of water had only a 46% chance of having a fatal heart attack, and women had only 59% risk, compared to people who drank two or less glasses of water daily.

It gets even better (or worse, depending on how you look at it). Women who drank two or less glasses of something other than water – such as tea, a soft drink, or juice – had a 147% greater risk for a fatal heart attack than women who drank five or more glasses of water. (Guys, you had a 46% greater risk if you skipped the water for another drink.)

Now, if those stats confuse you, I’ll sum it up: drink more water and reduce your risk for a heart attack.

Even after researchers adjusted for other risk factors, these numbers still held intact.

Researchers here looked at coronary heart disease and fluid intake stats in 8,280 male and 12,017 female participants. Overall, these participants had 246 “coronary heart disease events” (128 in men and 118 in women) over the six-year follow-up period.

More than any other factor in this study, water intake determined fatal heart disease risk.

According to lead researcher Dr. Jacqueline Chan, this was the “first study to record the association between high water intake and reduced risk of coronary heart disease… [B]y drinking more plain water, healthy people… reduced their risk of dying from a heart attack by half or more.”

Chan notes there isn’t much evidence about the eight-glasses rule. She still wants people not to rely on tea, coffee, and other diuretics that can raise blood viscosity, and focus instead on plain water.

Consider the statistics and you’ll understand her position.

Your body is about 83% water, your brain and muscles are about three-quarters water, and even your bones pack 22% water. Water contributes to every single metabolic process in your body, including absorbing nutrients and removing toxic waste.

Dehydration, on the other hand, can elevate at least four independent risk factors for heart disease: whole blood viscosity, plasma viscosity, hematocrit, and fibrinogen. Heart attacks occur more frequently in the morning, when your blood is thicker because of water loss while you’re sleeping.

I don’t know about you, but that’s enough reason for me to crank up my water quota.

Maybe you’re not concerned about a heart attack. But I bet I’ll get your attention when I say that not drinking enough water can make you fat.

That’s because even when you’re mildly dehydrated, you can raise your stress hormone cortisol 1 – 2%. Among the many things cortisol does is store fat and break down muscle.

Now, you’re going to hear naysayers claim the dehydration issue is overhyped. They argue there’s no double-blind, placebo-based study to show you need eight glasses of water every day.

Others claim you get enough water from the tea, coffee, and Diet Coke you drink, so there’s no need to bother with boring water.

Nonsense, I reply to these critics.

I believe more water is better. Ideally, I would like you to drink half your weight in water ounces. So if you weigh 200 pounds, you need to drink 100 ounces of water a day. No kidding.

If you’re shaking your head that doing so is impossible, I’m going to give you an easy tip to meet your water quota.

Buy a liter-sized Sigg, Klean Kanteen, or other stainless steel water bottle. Fill it up three times, and sip on it, throughout your day.

Bam! You’re done. See how easy that was?

You’ll save money, the environment, and you won’t even have to worry about those pesky chemicals leaching from plastic bottles.

Best of all, you’ll stay hydrated and provide the countless benefits water provides for your body.

April 23, 2012
Miracle Mineral Reduces Blood Pressure… and Much More
A recent meta-analysis in the European Journal of Clinical Nutrition found that magnesium could help reduce blood pressure.

Researchers at the University of Hertfordshire analyzed 22 studies that involved 1,173 people total to understand how magnesium affects blood pressure. Each of these studies supplemented anywhere from 120 mg to nearly a gram of magnesium, and lasted anywhere from three to 24 weeks.

Researchers concluded that while not all the studies found significant blood pressure reduction, the studies combined showed magnesium reduced systolic and diastolic blood pressure.

What’s more, people in these studies got the best results when they veered towards higher magnesium doses.

Hypertension, or high blood pressure, proves a major risk factor for heart and renal diseases. I don’t have to remind you that cardiovascular disease is the number-one natural killer for Americans.

Here’s the deal with magnesium:

Over 300 enzymes in your body require this important mineral.

Every time you detox, your body requires magnesium. In other words, with insufficient magnesium levels, your body’s not detoxing. And keep in mind detoxification is a daily process, not something you do twice a year.

Among its many other benefits, magnesium regulates blood sugar levels, reduces brain-related issues like insomnia and anxiety, and lowers your risk for heart disease and stroke.

I could go on, but here’s the short of it: I can’t think of a more beneficial mineral than magnesium.

My friends Dr. Michael and Mary Dan Eades wrote a whole chapter in their classic The Protein Power Lifeplan called “The Magnesium Miracle.” Trust me, the Drs. Eades are not prone to hyperbole. Magnesium is that important.

Researchers have found up to 80% of Americans don’t get enough magnesium. A study in The Journal of Nutrition, for instance, concluded that “[s]ubstantial numbers of U.S. adults fail to consume adequate magnesium in their diets.”

A huge factor for hypertension is low magnesium levels. I don’t think it’s a coincidence that Americans are largely deficient in this mineral and suffer such high amounts of high blood pressure and heart disease.

Good dietary magnesium sources include nuts and seeds as well as leafy green vegetables.

And you’re going to love this one: dark chocolate contains magnesium. When I hear friends complain they crave chocolate, I remind them they might be magnesium deficient.

But getting therapeutic amounts of this mineral, like in these studies, requires supplementation.

Magnesium absorbs poorly. Chances are, if you buy a cheap store brand, you’re getting magnesium oxide, the most poorly absorbable form of magnesium. Your body absorbs and utilizes very little magnesium oxide. As usual, you get what you pay for.

I want you to upgrade immediately to my favorite magnesium supplement, Magnesium Malate Chelate from Designs for Health, to get this mineral’s numerous benefits.

Magnesium Malate Chelate, as the name implies, is fully chelated to glycine and malic acid. It combines two of the most health promoting and most absorbable forms of magnesium. Your body absorbs these magnesium salts and retains them in body tissue (like bone) much better than other forms of this mineral.

If all that means nothing to you, rest assured you’re getting the highest quality, most absorbable magnesium supplement you can buy.

Each tablet offers an effective 250 mg of magnesium. Two tablets daily provides a good maintenance dose, although to reduce hypertension and other issues, you’ll want to get up to one gram in divided doses.

One warning. Slowly taper up your dose, since magnesium can provide upset stomach if you take too much at once.

And one other suggestion: I like to take Magnesium Malate Chelate before bed. Magnesium promotes relaxation and calm, making it the ideal supplement to help you unwind after a long, hectic day.

Sources:
- Ford ES, et al. Dietary magnesium intake in a national sample of US adults. J Nutr. 2003 Sep;133(9):2879-82.
- http://www.nature.com/ejcn/journal/vaop/ncurrent/full/ejcn20124a.html
April 2, 2012
Yerba Mate: All of the Caffeine, None of the Jitters

A recent study at the University of Illinois found when human colon cancer cells become exposed to bioactive compounds present in just one cup of yerba mate tea, those cancer cells die. These tea compounds also reduced inflammation.

“Put simply, the cancer cell self-destructs because its DNA has been damaged,” said Elvira de Mejia, associate professor of food chemistry and food toxicology at the University of Illinois.

These findings could benefit all types of cancer. Because it helps to absorb and metabolize caffeine-related compounds, however, yerba mate’s anti-inflammatory and anti-cancer benefits are probably most useful for your colon.

You might be asking “Yerba what?”

It’s pronounced “mah-tay.” Yerba mate has long been a staple in South America, which regards this potent tea for its medicinal and social qualities.

Much like you might gather with friends at Starbucks, people in Argentina, southern Brazil, and Uruguay gather to drink yerba mate. In fact, it’s a ritual with its own set of rules.

Traditionally, the host or person who brings the mate prepares the drink and refills the gourd with water. In these three countries, they keep hot (never boiling) water for yerba mate in a vacuum flask, a pava (kettle), or in Brazil, a garrafa térmica (thermos).

Yerba mate doesn’t quite get this kind of love in North America. However, I hope more people get turned on to this invigorating, healthy drink, which you can find in Target and Whole Foods.

I’ve long been a fan of yerba mate, which is sometimes higher in antioxidants than green tea thanks to its cholorogenic acid.

Interestingly, yerba mate sometimes packs more caffeine than coffee, but somehow the antioxidants and caffeine work synergistically and don’t give people jitters like a grande Starbucks dark roast might.

Other beneficial stimulants in yerba mate include xanthines, theophylline, and theobromine. You may have heard of that last one, also found in dark chocolate.

These synergistic compounds create a sharp, focused, alert feeling without coffee’s negative effects.

Yerba mate also comes loaded with the minerals potassium, zinc, and magnesium. And one cup offers 30% of the B vitamin niacin. Not bad.

Among its other benefits, yerba mate can raise your metabolism, help burn fat, and promote regular bowel movements. Hey, if this were a supplement, we’d be lined up around the corner to buy it!

Yerba mate has a slightly grassy taste that might take some getting used to. You want the water to be hot but not boiling: yerba mate becomes very bitter in too-hot water. Adding a little stevia and coconut milk will make mate more drinkable for newcomers.

You can find yerba mate as loose-leaf tea or in tea bags. Some commercial brands come blended with peppermint or citrus, which makes them more palatable. If you’re curious about trying it, you might want to start with one of these.

Yerba mate makes a great alternative if you need to give up coffee for, say, a detox, but still need that morning caffeine kick. If you’re trying it for the first time, let me know your thoughts.

February 21, 2012

The Single Most Cost-Effective Medical Intervention!

More than half of global mortality rates can be accounted for by six diseases:

Cardiovascular disease
cancer
respiratory infections
respiratory diseases
tuberculosis
diabetes

What do all six have in common?

They are all vitamin-D sensitive.

And it’s not just those six diseases…

Alzheimer’s
meningitis
Parkinson’s
maternal sepsis
pre-eclampsia
MS
deaths from falls

…account for an additional 2-3% of global mortality and each of these is also vitamin D sensitive.

William B. Grant, PhD, is the director of the Sunlight, Nutrition and Health Research Center (gotta love that name). The Center is devoted to research, education and advocacy relating to the prevention of chronic disease through changes in diet and lifestyle. Recently, Dr. Grant undertook a statistical analysis of global mortality rates and their relationship to vitamin D status in six regions in the world. His study was published in the European Journal of Clinical Nutrition.

Here’s what he found.

Doubling vitamin D levels from approximately 54 nmol/L to 110 nmol/l would essentially reduce global mortality from vitamin D sensitive diseases by a whopping 20%. Doubling vitamin D levels would result in 7.6% fewer deaths among African females and 17.3% fewer deaths among European females. (Males would enjoy similar reductions, just roughly half a percentage lower on average than females.)

The total increase in life expectancy from doubling vitamin D levels averaged out to two additional years across all six regions studied.

Not bad for a supplement that is one of the cheapest and safest on earth.

The actual levels we’re discussing matter a lot here; if someone is already at an optimal level of vitamin D, doubling it probably won’t have much effect. But most people are woefully under the optimal levels.

Vitamin D Levels (25-hydroxyvitamin D)

Deficient	Insufficient	Optimal	Cancer therapy	Excess
<25ng/ml	<35ng/ml	50-65ng/ml	65-90ng/ml	>100ng/ml
<20nmol/L	<40-80nmol/L	80-120nmol/L	120-160nmol/L	>200nmol/L

Note: The most common measurement standard for vitamin D in the blood used in the United States is ng/ml (nanograms per milliliter); the other measurement—nmol/L (nanomoles per liter) is often used in Europe.

“Increasing serum 25 (OH) D levels is the most cost-effective way to reduce global mortality rates, as the cost of vitamin D is very low and there are few adverse effects from oral intake…” commented Dr. Grant.

Indeed. Less than optimal levels of vitamin D have been shown to be strongly associated with a host of conditions from an inability to lose weight, to diabetes, to poor physical performance in older adults, to mood disorders, to MS and to cancer.

Vitamin D belongs on the short list of essential supplements that I think would benefit just about anyone. I recommend 2,000 IUs a day (although I take considerably more). The current recommendations (RDAs) for vitamin D are 600 IUs for anyone from 1-70 years of age.

To be blunt, those recommendations are just stupid.

Get your doctor to do a 25(OH) vitamin D test- the only kind that means anything. Supplement till you get your level to at least 50 (some experts like it higher) and then keep it there.

To quote Greg Plotnikoff, MD, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis:

“Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can say this with great certainty: Vitamin D represents the single most cost-effective medical intervention in the United States.“

November 21, 2011

Flaxseed Oil Associated with Decreased Risk of Type II Diabetes

Alpha-linolenic acid—the plant based omega-3 found in flaxseed—has been shown to be associated with a decreased risk of diabetes.

Any reader of this newsletter knows by now of the myriad health benefits associated with greater omega-3 consumption. But there have been relatively few studies comparing the effects of marine-based omega-3’s to plant based omega-3’s. The two omega-3’s found in fish—EPA and DHA—have long been touted for their benefits to the heart and brain. The plant-based omega-3 found in flaxseeds and flaxseed oil- has been less studied.

Now a study known as the Singapore Chinese Health Study has analyzed data from over 43,000 Chinese men and women free of chronic disease, aged 45-74 years old. The participants were followed for six years. The researchers compared dietary intakes from each of the three omega-3 fatty acids with the incidence of type ll diabetes.

The first finding was not surprising. Those consuming the highest amounts of omega-3’s from all sources had the lowest risk for diabetes—in other words, there was an inverse relationship between omega-3 consumption and diabetes risk.

But what was surprising was that when the researchers tabulated the dietary intake of individual fatty acids, they found no particular relationship between the marine omega-3’s (EPA and DHA) and decreased risk of diabetes. Those consuming the most ALA, on the other hand, had a statistically significant decreased risk of the disease.

“Consumption of nonmarine sources (ALA) of omega-3’s is associated with a decreased risk of type 2 diabetes.. (in this population)”, they concluded.

It’s worth noting that in the same issue of the American Journal of Clinical Nutrition, another study examined data from over 3000 older men and women over the course of 10 years and tracked their intake of all three omega-3 fatty acids. In this study, higher intakes of both the marine omega-3’s (EPA-DHA) and the plant based omega-3 (ALA) were found to be associated with lower risk of diabetes.

Bottom line: Get your omega-3’s from any source you can, but be sure to take them on a daily basis. It’s one supplement you really can’t afford to be without.

August 29, 2011
Omega-3’s Reduce Stroke Severity

ScienceDaily (Aug. 26, 2011) — A diet rich in omega-3s reduces the severity of brain damage after a stroke, according to a study conducted by Université Laval researchers.

The team, co-directed by professors Jasna Kriz and Frédéric Calon, showed that the extent of brain damage following a stroke was reduced by 25% in mice that consumed DHA type omega-3s daily. Details of the study can be found on the website of the journal Stroke.

Researchers observed that the effects of stroke were less severe in mice that had been fed a diet rich in DHA for three months than in mice fed a control diet. In mice from the DHA group, they saw a reduction in the concentrations of molecules that stimulate tissue inflammation and, conversely, a larger quantity of molecules that prevent the activation of cell death.

“This is the first convincing demonstration of the powerful anti-inflammatory effect of DHA in the brain,” underscored Frédéric Calon of Université Laval’s Faculty of Pharmacy. This protective effect results from the substitution of molecules in the neuronal membrane: DHA partially replaces arachidonic acid, an omega-6 fatty acid known for its inflammatory properties.

“The consumption of omega-3s creates an anti-inflammatory and neuroprotective environment in the brain that mitigates damage following a stroke,” summarized Jasna Kriz, of Université Laval’s Faculty of Medicine.

“It prevents an acute inflammatory response that, if not controlled, is harmful to brain tissue.”

Professor Calon believes that this anti-inflammatory effect is likely transferable to humans.

“Since DHA is readily available, inexpensive, and reduces the risk of a number of health problems without causing significant side effects, the risk-benefit ratio tends to favor the regular consumption of fish or DHA,” he concluded.

August 29, 2011
Fatty Foods Are Mood Enhancers

the following is a guest article by health journalist Craig Weatherby, research director at Vital Choice, where you can buy the finest wild salmon in the world.

Fatty Foods Boost Mood

New findings support the idea that fatty foods can elevate your mood … with obvious implications for efforts to maintain a healthy weight.

But the news has a silver lining, in that it suggests that if people are made aware of this, they could make healthier choices among fatty foods.

That is, they could pick fatty foods that satiate them faster than empty-calorie junk foods, while delivering nutrients (like omega-3s) that tend to improve metabolism and overall health.

For example, if someone seeks a fatty food to boost their mood, it’s smarter to pick some nutrient-dense salmon, tuna, or sardines – rich in omega-3s, vitamin D, and filling protein – rather than a slice of sugary cheesecake.

Dutch study finds that fat acts like a mood drug

Researchers from the Netherlands’ University of Leuven recruited 12 healthy, non-obese people for their novel experiment.

The participants were placed in functional Magnetic Resonance Imaging (fMRI) scanning machines to monitor brain activity as they viewed images of people with sad expressions and listened to one-minute clips of somber classical music.

To test the effects of dietary fat on mood, the participants were then hooked up to gastric feeding tubes that pass through the mouth into the stomach. (Feeding tubes were used so that participants could not use any senses to tell what they were being given.)

Half of the group was tube-fed lauric acid – a rather healthful saturated fat found in human, cow, goat, and coconut milks – while the other half received a saline solution.

During the 40 minute testing period, participants were asked to rate their levels of hunger, fullness, and mood at four different times.

Those who received the fatty liquid reported feeling about half as sad as those who had received the saline solution (placebo), but there was no difference in hunger or fullness.

And the fMRI scans showed that the participants who received the fatty liquid showed less activity in the areas of the brain associated with feelings of sadness.

Findings hold practical implications

As the researchers noted, it’s been shown that emotions affect the hunger signals that the stomach sends to the brain, and influence our food choices … what we eat and how much.

These findings shed light on the role that mood plays in influencing food choices … and may alert people to the hidden emotional enticements of fatty junk food.

Prior research shows that unhelpful brain responses to food persist in obese people even after they lose substantial weight, making it hard to keep pounds off. (We deal with the issue of brain responses and re-conditioning at length in our brand new program, “Unleash Your Thin“, coming out soon!)

However, if an overweight person becomes aware that they use fatty foods to boost mood, they can at least make better choices!

August 13, 2011
New Study: Omega-3’s Reduce Anxiety

A new study gauging the impact of consuming more fish oil showed a marked reduction both in inflammation and, surprisingly, in anxiety among a cohort of healthy young people.

The findings suggest that if young participants can get such improvements from specific dietary supplements, then the elderly and people at high risk for certain diseases might benefit even more.

The findings by a team of researchers at Ohio State University were just published in the journal Brain, Behavior and Immunity. It is the latest from more than three decades of research into links between psychological stress and immunity.

Omega-3 polyunsaturated fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have long been considered as positive additives to the diet. Earlier research suggested that the compounds might play a role in reducing the level of cytokines in the body, compounds that promote inflammation, and perhaps even reduce depression.

Psychological stress has repeatedly been shown to increase cytokine production so the researchers wondered if increasing omega-3 might mitigate that process, reducing inflammation.

To test their theory, they turned to a familiar group of research subjects — medical students. Some of the earliest work these scientists did showed that stress from important medical school tests lowered students’ immune status.

“We hypothesized that giving some students omega-3 supplements would decrease their production of proinflammatory cytokines, compared to other students who only received a placebo,” explained Janice Kiecolt-Glaser, professor of psychology and psychiatry.

“We thought the omega-3 would reduce the stress-induced increase in cytokines that normally arose from nervousness over the tests.”

The team assembled a field of 68 first- and second-year medical students who volunteered for the clinical trial. The students were randomly divided into six groups, all of which were interviewed six times during the study.

At each visit, blood samples were drawn from the students who also completed a battery of psychological surveys intended to gauge their levels of stress, anxiety or depression. The students also completed questionnaires about their diets during the previous weeks.

Half the students received omega-3 supplements while the other half were given placebo pills.

“The supplement was probably about four or five times the amount of fish oil you’d get from a daily serving of salmon, for example,” explained Martha Belury, professor of human nutrition and co-author in the study.

Part of the study, however, didn’t go according to plans.

Changes in the medical curriculum and the distribution of major tests throughout the year, rather than during a tense three-day period as was done in the past, removed much of the stress that medical students had shown in past studies.

“These students were not anxious. They weren’t really stressed. They were actually sleeping well throughout this period, so we didn’t get the stress effect we had expected,” Kiecolt-Glaser said.

But the psychological surveys clearly showed an important change in anxiety among the students: Those receiving the omega-3 showed a 20 percent reduction in anxiety compared to the placebo group.

An analysis of the of the blood samples from the medical students showed similar important results.

“We took measurements of the cytokines in the blood serum, as well as measured the productivity of cells that produced two important cytokines, interleukin-6 (IL-6) and tumor necrosis factor alpha (TNFa),” said Ron Glaser, professor of molecular virology, immunology & medical genetics and director of the Institute for Behavioral Medicine Research.

“We saw a 14 percent reduction in the amounts of IL-6 among the students receiving the omega-3.” Since the cytokines foster inflammation, “anything we can do to reduce cytokines is a big plus in dealing with the overall health of people at risk for many diseases,” he said.

While inflammation is a natural immune response that helps the body heal, it also can play a harmful role in a host of diseases ranging from arthritis to heart disease to cancer.

August 8, 2011
Melatonin: The New Anti-Aging Supplement?

Melatonin is a supplement widely used to combat jet lag and alleviate short-term bouts of insomnia. There is also evidence that melatonin as a regular dietary supplement could have antioxidant effects and help slow down the aging process.

Melatonin is a hormone produced in the pineal gland of the body. Due to its light-transducing ability, the pineal gland is sometimes called the “third eye.” Light absorbed through the retina is relayed to the brain and thusly the pineal gland. The onset of darkness triggers the pineal gland to release melatonin into the bloodstream, which helps to induce sleep in individuals.

Younger people, especially children, produce a large amount of melatonin, which is generally why babies can sleep so much. This ability to fall asleep quickly and sleep deeply has benefits for the growing body, allowing cells to rejuvenate and the body to grow and heal. As individuals age, melatonin production decreases. This can be why many older adults have difficulty falling asleep or seem to need less sleep.

Study after study indicates that lack of sleep can lead to myriad health problems, including mental health deficits, added stress, heart disease, and others. Each of these conditions can contribute to the aging process. It makes sense, then, that getting frequent and restful sleep can help turn back the clock.

But that isn’t the only benefit of melatonin, say experts. According to “The Aging Clock: The Pineal Gland and Other Pacemakers in the Progression of Aging and Carcinogenesis,” by Dr. Walter Pierpaoli, melatonin is the “Master Hormone-Modulating Molecule.” It is the regulator of almost all hormones in the body in addition to regulating the circadian cycles. Pierpaoli has found that “aging” is a degenerative condition of the body, not just the passing of years. Resetting the body’s age clock can slow down the symptoms of aging.

When the pineal gland of an old animal is transplanted into a young animal, studies show that the young animal slows down and systems of the body function as if it were older. The reverse also applies. Pierpaoli surmises that melatonin sends a message of “youth” throughout the body, keeping the body healthy and strong.

With this reasoning, melatonin may also help stimulate the immune system, which can promote better overall health, including fending off certain diseases of old age. These include cancers and even dementias. Clinical trials have shown that melatonin can diminish the effects of hormones that trigger certain cancers, including breast cancer and prostate cancer.

According to “Melatonin and the aging brain,” by Stephen Bondy and Edward Sharman, “Melatonin has potential utility both in slowing normal brain aging and in treatment of neurodegenerative conditions. This is reinforced by the low cost of melatonin and its very low toxic hazard.”

Research is still ongoing into the many benefits of melatonin.

While it is best not to start any supplement program without first asking a doctor (especially if a person is pregnant or has other medical conditions), those who want to take melatonin should look for the synthetic variety. These are made from plant material to mimic melatonin produced in the body. Animal-based melatonin can contain diseases and other pathogens.

A relatively small amount of melatonin is needed to produce large effects. Doses from as little as .3 to as high as 6-10 mg have been recommended but I personally find that the dose of 3 mg is a great place to start and will work wonderfully for most people.

July 30, 2011

Tag: holistic living

Dutch study finds that fat acts like a mood drug

Findings hold practical implications