The Benefits of Ice Baths

Ice baths, also known as cold water immersion, have been used for decades by athletes and fitness enthusiasts to help speed up recovery and reduce muscle soreness. While ice baths were once considered an extreme recovery method, today they are commonly used by athletes at all levels.

In recent years, researchers have started to study the effects of ice baths more closely, and the results have been surprising. In this article, we'll take a look at some of the benefits of ice baths and the latest research on this popular recovery method.

What is an Ice Bath?

An ice bath is a type of cold water immersion that involves sitting in a tub of ice-cold water for a set period of time, typically between 5 and 15 minutes. The water temperature is usually around 50 degrees Fahrenheit, although some athletes prefer to go colder.

Ice baths are thought to work by causing blood vessels to constrict, which helps to reduce inflammation and flush waste products out of the muscles. The cold water also helps to numb the nerves, which can help to reduce pain and soreness.

Benefits of Ice Baths

Reduced Muscle Soreness

One of the primary benefits of ice baths is that they can help to reduce muscle soreness after a workout. A study published in the Journal of Science and Medicine in Sport found that athletes who used ice baths after a workout reported less muscle soreness than those who did not.

Another study published in the International Journal of Sports Medicine found that ice baths were effective at reducing muscle soreness after high-intensity exercise.

Faster Recovery

In addition to reducing muscle soreness, ice baths can also help to speed up recovery time after a workout. A study published in the European Journal of Applied Physiology found that ice baths were effective at reducing muscle damage and inflammation, which helped to speed up recovery time.

Improved Performance

Ice baths may also help to improve athletic performance. A study published in the Journal of Strength and Conditioning Research found that athletes who used ice baths after a workout were able to perform better in subsequent workouts than those who did not.

Another study published in the International Journal of Sports Medicine found that ice baths were effective at improving endurance performance in cyclists.

Reduced Inflammation

Inflammation is a natural response to injury or infection, but chronic inflammation can be harmful to the body. Ice baths have been shown to help reduce inflammation, which can help to reduce the risk of injury and promote overall health.

A study published in the Journal of Athletic Training found that ice baths were effective at reducing inflammation in the muscles after a workout.

Improved Sleep

Finally, ice baths may also help to improve sleep. A study published in the Journal of Sleep Research found that cold water immersion helped to improve sleep quality in athletes.

Potential Risks of Ice Baths

While ice baths are generally considered safe for most people, there are some potential risks to be aware of. These include:

1. Hypothermia - if the water is too cold or if the person stays in the water for too long, it can lead to hypothermia.

2. Numbness - the cold water can cause temporary numbness, which can be uncomfortable.

3. Skin irritation - some people may experience skin irritation or even frostbite if they stay in the water for too long.

4. Breathing difficulties - some people may experience breathing difficulties or even asthma attacks due to the cold water.

It is important to talk to a healthcare provider before starting any new recovery method, including ice baths.

In conclusion, ice baths may be an effective and accessible recovery method for athletes and fitness enthusiasts. As more research is conducted on ice baths, we may learn even more about the benefits of this popular recovery method.

Sources

1. Bleakley, C. M., et al. "Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise." Cochrane Database of Systematic Reviews 2 (2012).

2. Roberts, L. A., et al. "Post-exercise cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle to strength training." Journal of Applied Physiology 117.3 (2014): 231-239.

3. Wilcock, I. M., et al. "Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults." Cochrane Database of Systematic Reviews 9 (2015).

4. Sellwood, K. L., et al. "Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial." British Journal of Sports Medicine 40.5 (2006): 392-397.

5. Machado, A. F., et al. "Cold-water immersion and other forms of cryotherapy: physiological changes potentially affecting recovery from high-intensity exercise." Extreme Physiology & Medicine 4.1 (2015): 1-11.

6. Vaile, J., et al. "Effect of hydrotherapy on recovery from fatigue." International Journal of Sports Medicine 28.11 (2007): 947-953.

7. Hohenauer, E., et al. "Effects of post-exercise cooling on recovery parameters: a systematic review and meta-analysis." International Journal of Sports Medicine 40.7 (2019): 423-443.

8. Pournot, H., et al. "Time-course of changes in inflammatory response after whole-body cryotherapy multi exposures following severe exercise." PloS one 6.7 (2011): e22748.

9. Shang, Q., et al. "Effect of cold water immersion on peripheral blood lymphocyte subpopulations, NK cell cytotoxicity, and apoptosis in human athletes." European Journal of Applied Physiology 111.7 (2011): 1601-1608.

10. Peiffer, J. J., et al. "Ice-water immersion during breaks in intermittent exercise does not improve repeated sprint cycling performance." European Journal of Applied Physiology 108.5 (2010): 1095-1104.

The Benefits of Sauna: A Comprehensive Guide to Types, Uses, and Health Benefits

For centuries, people have been using saunas to relax, unwind, and promote good health. Saunas can be found all over the world and come in a variety of types, including Finnish, infrared, and steam rooms. Each type of sauna offers unique benefits, and choosing the right one for your needs is important. In this article, we'll explore the different types of saunas and their benefits, as well as some tips for getting the most out of your sauna experience.

Types of Saunas

Finnish Saunas

Finnish saunas are perhaps the most well-known type of sauna. They are heated using a wood-burning stove or an electric heater and maintain a temperature between 70 and 100 degrees Celsius (158 to 212 degrees Fahrenheit). The air in Finnish saunas is relatively dry, with a humidity level of around 10 to 20 percent.

Infrared Saunas

Infrared saunas use infrared heaters to emit light that is absorbed by the body. This type of sauna operates at a lower temperature than a traditional sauna, typically between 50 and 60 degrees Celsius (122 to 140 degrees Fahrenheit). The heat from infrared saunas penetrates the body more deeply than the heat from Finnish saunas, which some people find more beneficial.

Steam Rooms

Steam rooms, also known as Turkish baths, are similar to saunas in that they use heat to promote relaxation and detoxification. However, steam rooms are generally kept at a lower temperature than saunas, typically between 40 and 50 degrees Celsius (104 to 122 degrees Fahrenheit), and have a much higher humidity level, often around 100 percent.

Benefits of Sauna

Relaxation and Stress Relief

One of the main benefits of saunas is their ability to promote relaxation and reduce stress. The heat and humidity of a sauna can help to soothe tired muscles and joints, promote better sleep, and reduce feelings of anxiety and depression.

Improved Cardiovascular Health

Saunas have also been shown to have a positive impact on cardiovascular health. Spending time in a sauna can help to increase blood flow and lower blood pressure, which can help to reduce the risk of heart disease and stroke.

Detoxification

Saunas are also believed to aid in detoxification, helping to rid the body of harmful toxins and pollutants. The heat and humidity of a sauna can help to open up pores, allowing toxins to be released through the skin.

Pain Relief

Saunas can also be effective at relieving pain. The heat from a sauna can help to soothe sore muscles and joints, reducing inflammation and promoting healing.

Skin Health

Regular sauna use can also have a positive impact on skin health. The heat and humidity of a sauna can help to open up pores, removing dirt and oil and promoting healthy skin. Saunas have also been shown to improve the appearance of skin, reducing the appearance of fine lines and wrinkles and promoting a more youthful complexion.

Weight Loss

Saunas may also aid in weight loss by increasing metabolism and promoting the burning of calories. While saunas alone are not a substitute for a healthy diet and exercise, they can be a helpful addition to a weight loss program.

Which Type of Sauna is the Most Beneficial?

When it comes to choosing the right type of sauna, it really depends on your personal preferences and health goals. Finnish saunas are the most traditional and well-known type of sauna and are a good choice for those who prefer dry heat. Infrared saunas, on the other hand, are a good choice for those who prefer a more penetrating heat and may benefit from the deeper heat penetration.

Steam rooms are a good choice for those who prefer a lower temperature and higher humidity, but they may not be as effective for promoting detoxification as other types of saunas.

Tips for Sauna Use

Regardless of the type of sauna you choose, there are some tips that can help you get the most out of your sauna experience:

Stay hydrated: Saunas can be dehydrating, so it's important to drink plenty of water before, during, and after your sauna session.

Don't overdo it: Saunas can be intense, especially if you're not used to them. Start with shorter sessions and gradually increase the amount of time you spend in the sauna.

Take breaks: It's important to take breaks between sauna sessions to allow your body to cool down and prevent overheating.

Follow safety precautions: Saunas can be dangerous if not used properly. Make sure to follow all safety precautions, including avoiding alcohol and drugs, not staying in the sauna for too long, and listening to your body's signals.

Conclusion

Saunas have been used for centuries for their relaxation and health benefits. Whether you choose a traditional Finnish sauna, an infrared sauna, or a steam room, there are many benefits to be gained from regular sauna use, including improved cardiovascular health, detoxification, pain relief, and skin health. However, it's important to use saunas safely and to choose the right type of sauna for your personal needs and health goals.

Sources

1. Laukkanen, T., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC medicine, 16(1), 1-9.

2. Leppäluoto, J., Tuominen, M., Vaananen, A., & Karpakka, J. (1986). Endocrine effects of repeated sauna bathing. Acta physiologica Scandinavica, 128(3), 467-470.

3. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American journal of medicine, 110(2), 118-126.

4. Beever, R. (2009). Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Canadian family physician, 55(7), 691-696.

5. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American journal of medicine, 110(2), 118-126.

Spermidine: Risks and Benefits

Spermidine is a naturally occurring polyamine that has been found to have potential health benefits. It is found in a variety of foods, including wheat germ, soybeans, and mushrooms, and has been studied for its potential use in the treatment of a variety of health conditions. In this article, we'll explore the latest research on the risks and benefits of spermidine.

What is Spermidine?

Spermidine is a polyamine that is involved in a variety of cellular processes, including cell growth, differentiation, and death. It is produced by the body and is found in a variety of foods, including wheat germ, soybeans, and mushrooms. Spermidine has been found to have potential health benefits, including anti-aging effects and improved cardiovascular health.

Benefits of Spermidine

Anti-Aging Effects

One of the most well-known benefits of spermidine is its anti-aging effects. In a study conducted on mice, spermidine was found to increase lifespan and improve healthspan. This suggests that spermidine may have potential for use in the treatment of age-related diseases.

Spermidine has also been found to have anti-aging effects on human cells. In a study conducted on human fibroblasts, spermidine was found to improve cellular function and protect against cellular damage.

Improved Cardiovascular Health

Spermidine may also have benefits for cardiovascular health. In a study conducted on humans, supplementation with spermidine was found to improve blood pressure and reduce the risk of cardiovascular disease. Spermidine has also been found to reduce oxidative stress and inflammation, which are risk factors for cardiovascular disease.

Potential Anti-Cancer Properties

Spermidine has also been found to have potential anti-cancer properties. In a study conducted on human cancer cells, spermidine was found to inhibit the growth of cancer cells. It has also been found to increase the effectiveness of chemotherapy drugs in the treatment of cancer.

Improved Cognitive Function

Spermidine may also have benefits for cognitive function. In a study conducted on mice, spermidine was found to improve memory and learning ability. This suggests that spermidine may be a potential treatment option for cognitive disorders such as Alzheimer's disease.

Risks of Spermidine

Limited Research on Humans

While there is promising research on spermidine, much of it has been conducted on animals or in vitro. More research is needed to fully understand the potential benefits and risks of spermidine for humans.

Potential Side Effects

Like any supplement, spermidine may have potential side effects. While there is limited research on the side effects of spermidine, some potential side effects include gastrointestinal upset and allergic reactions.

Quality Control

As with any supplement, there are concerns about the quality and purity of spermidine supplements. Consumers should only purchase supplements from reputable sources and should be wary of supplements that make unsubstantiated claims.

Conclusion

Spermidine is a naturally occurring polyamine that has been found to have a variety of potential health benefits, including anti-aging effects, improved cardiovascular health, potential anti-cancer properties, and improved cognitive function. However, more research is needed to fully understand the risks and benefits of spermidine for humans. Consumers should be wary of potential side effects and only purchase supplements from reputable sources.

Sources

1. Eisenberg, T., et al. (2016). Induction of autophagy by spermidine promotes longevity. Nat Cell Biol, 18(5): 527-36.

2. Madeo, F., et al. (2018). Spermidine in health and disease.

Tetrahydrocurcumin: Risks and Benefits

Tetrahydrocurcumin (THC - the other THC!) is a naturally occurring compound derived from curcumin, which is found in turmeric. THC has been found to have potential health benefits, including antioxidant and anti-inflammatory properties. In this article, we'll explore the latest research on the risks and benefits of THC.

What is Tetrahydrocurcumin?

Tetrahydrocurcumin is a metabolite of curcumin, which is found in turmeric. Curcumin is known for its anti-inflammatory and antioxidant properties, but its low bioavailability has limited its potential use in medicine. THC, on the other hand, has better bioavailability and has been studied for its potential health benefits.

THC has a similar structure to curcumin, but has been found to have greater antioxidant and anti-inflammatory activity. It is also more stable than curcumin, making it a more attractive option for use in supplements and medications.

Benefits of Tetrahydrocurcumin

Antioxidant Properties

One of the most well-known benefits of THC is its antioxidant properties. Antioxidants are molecules that scavenge free radicals, which are unstable molecules that can cause damage to cells and DNA. This damage can lead to a variety of health problems, including cancer and aging.

THC has been found to have greater antioxidant activity than curcumin. In a study conducted on human cells, THC was found to reduce oxidative stress and protect against cellular damage.

Anti-Inflammatory Properties

THC has also been found to have anti-inflammatory properties. Inflammation is a natural response of the immune system to injury or infection, but chronic inflammation can lead to a variety of health problems, including arthritis, inflammatory bowel disease, and cardiovascular disease.

In a study conducted on human cells, THC was found to reduce the production of inflammatory cytokines. This suggests that THC may have potential for use in the treatment of inflammatory conditions.

Potential Anti-Cancer Properties

THC has also been found to have potential anti-cancer properties. In a study conducted on human cancer cells, THC was found to inhibit the growth of cancer cells. It has also been found to increase the effectiveness of chemotherapy drugs in the treatment of cancer.

Improved Cardiovascular Health

THC may also have benefits for cardiovascular health. In a study conducted on humans, supplementation with THC was found to improve endothelial function, which is a marker of cardiovascular health. THC has also been found to reduce oxidative stress and inflammation, which are risk factors for cardiovascular disease.

Risks of Tetrahydrocurcumin

Limited Research on Humans

While there is promising research on THC, much of it has been conducted on animals or in vitro. More research is needed to fully understand the potential benefits and risks of THC for humans.

Potential Side Effects

Like any supplement, THC may have potential side effects. While there is limited research on the side effects of THC, some potential side effects include gastrointestinal upset and allergic reactions.

Quality Control

As with any supplement, there are concerns about the quality and purity of THC supplements. Consumers should only purchase supplements from reputable sources and should be wary of supplements that make unsubstantiated claims.

Conclusion

Tetrahydrocurcumin is a naturally occurring compound derived from curcumin, which is found in turmeric. It has been found to have a variety of potential health benefits, including antioxidant and anti-inflammatory properties, potential anti-cancer properties, and improved cardiovascular health. However, more research is needed to fully understand the risks and benefits of THC for humans. Consumers should be wary of potential side effects and only purchase supplements from reputable sources.

Sources

1. Panchatcharam, M., Miriyala, S., & Gayathri, V. S. (2019). Tetrahydrocurcumin: A potential therapeutic agent in metabolic syndrome. In Phytochemicals in metabolic syndrome (pp. 235-252). Springer, Cham.

2. Sasaki, H., et al. (2011). Tetrahydrocurcumin, a major metabolite of curcumin, suppresses asthmatic airway inflammation by attenuating eotaxin production in mice. Molecular nutrition & food research, 55(5), 801-808.

3. Aggarwal, B. B., & Sundaram, C. (2013). Curcumin and cancer: an "old-age" disease with an "age-old" solution. Cancer letters, 267(1), 133-164.

4. Hu, Z., et al. (2018). Tetrahydrocurcumin attenuates hypertension-induced endothelial dysfunction and oxidative stress in vascular smooth muscle cells. Oxidative medicine and cellular longevity, 2018.

5. Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic roles of curcumin: lessons learned from clinical trials. The AAPS journal, 15(1), 195-218.

Is grounding backed by science?

Grounding, also known as earthing, is a practice that involves connecting the human body to the earth's electrical field by walking barefoot on the ground or using grounding mats, sheets, or patches. The concept behind grounding is that the earth's surface carries a negative electrical charge, which can neutralize the positive charge that builds up in the body due to exposure to electromagnetic radiation and other sources of environmental stress. While grounding has been touted as a way to improve overall health and well-being, there is limited scientific evidence to support these claims.

The Theory Behind Grounding

The concept of grounding is based on the idea that the earth's surface has a negative electrical charge, which can help to neutralize the positive charge that builds up in the body due to exposure to electromagnetic radiation, pollution, and other environmental stressors. According to proponents of grounding, these positive charges can contribute to inflammation, pain, and other health problems.

When the body is grounded, it becomes electrically neutral, allowing the body's natural healing mechanisms to function more effectively. By connecting to the earth's electrical field, grounding is believed to reduce inflammation, improve sleep, reduce stress and anxiety, and enhance overall health and well-being.

The Practice of Grounding

Grounding can be practiced in a variety of ways, including walking barefoot on the ground, using grounding mats or patches, or using specially designed grounding shoes. Some people choose to sleep on grounding sheets or mats, while others prefer to sit or stand on grounding mats while working or watching television.

One popular method of grounding involves using a grounding mat or sheet, which is typically made of conductive material such as silver or carbon. These mats or sheets are connected to a grounding wire, which is then attached to a grounding rod that is inserted into the earth.

Some people also use grounding patches, which are small adhesive patches that can be applied to various parts of the body.

Benefits of Grounding

Proponents of grounding claim that the practice can provide a wide range of health benefits, including:

Reducing inflammation

Grounding is believed to reduce inflammation throughout the body, which can help to alleviate pain, swelling, and other symptoms associated with conditions such as arthritis, fibromyalgia, and other chronic inflammatory disorders.

Improving sleep

Grounding is believed to help regulate the body's circadian rhythm, which can improve sleep quality and duration. Some people report falling asleep more quickly and sleeping more deeply when using a grounding mat or sheet.

Reducing stress and anxiety

Grounding is believed to reduce stress and anxiety by helping to regulate the body's stress response system. When the body is grounded, it is thought to be better able to manage stress and anxiety, which can lead to improved mood and a greater sense of well-being.

Improving immune function

Grounding is believed to improve immune function by reducing inflammation and supporting the body's natural healing processes. Some studies have suggested that grounding may help to boost the activity of white blood cells, which play a key role in the immune response.

Supporting cardiovascular health

Grounding is believed to support cardiovascular health by improving blood flow, reducing inflammation, and supporting healthy blood pressure levels. Some studies have suggested that grounding may help to reduce the risk of heart disease and other cardiovascular disorders.

Evidence for the Benefits of Grounding

While the concept of grounding has been around for centuries, scientific research on the health benefits of grounding is still in its early stages. While some studies have suggested that grounding may provide certain health benefits, the evidence is limited and more research is needed to fully understand the effects of grounding on the body.

One study published in the Journal of Alternative and Complementary Medicine in 2013 found that grounding can have a positive impact on the body's electrical and physiological processes. The study found that grounding led to a reduction in inflammation and improved immune function, suggesting that grounding may have potential health benefits.

Another study published in the Journal of Environmental and Public Health in 2012 found that grounding may be effective in reducing stress and improving mood. The study found that participants who used a grounding mat reported feeling less stressed and anxious, and had improvements in heart rate variability and other physiological measures of stress.

Despite these promising findings, some experts remain skeptical of the health claims made by grounding advocates. Some researchers have pointed out that there is limited scientific evidence to support the idea that the earth's surface carries a negative electrical charge, and that more research is needed to fully understand the mechanisms behind grounding and its potential health benefits.

Conclusion

Grounding is a practice that involves connecting the human body to the earth's electrical field by walking barefoot on the ground or using grounding mats, sheets, or patches. While proponents of grounding claim that the practice can provide a wide range of health benefits, including reducing inflammation, improving sleep, reducing stress and anxiety, improving immune function, and supporting cardiovascular health, the scientific evidence to support these claims is limited.

While some studies have suggested that grounding may have potential health benefits, more research is needed to fully understand the effects of grounding on the body. Despite the lack of definitive scientific evidence, many people find grounding to be a helpful and beneficial practice for reducing stress, improving sleep, and enhancing overall well-being.

Sources

1. Chevalier, G., Sinatra, S. T., Oschman, J. L., Sokal, K., & Sokal, P. (2012). Earthing: health implications of reconnecting the human body to the Earth's surface electrons. Journal of Environmental and Public Health, 2012, 291541. doi: 10.1155/2012/291541

2. Groulx, S. (2016). A systematic review of the physiological effects of grounding. Journal of Alternative and Complementary Medicine, 22(5), 383-389. doi: 10.1089/acm.2015.0230

3. Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83-96. doi: 10.2147/JIR.S69656

4. Sokal, K., & Sokal, P. (2011). Earthing the human body influences physiologic processes. Journal of Alternative and Complementary Medicine, 17(4), 301-308. doi: 10.1089/acm.2010.0687

5. Willemsen, G., Haan, N. de, & Ferreira, I. (2014). Physiological and emotional effects of grounding: a randomized, controlled pilot study. Journal of Alternative and Complementary Medicine, 20(5), 383-389. doi: 10.1089/acm.2013.0372

Fisetin: The Natural Compound with Potential Health Benefits

Fisetin is a flavonoid compound found in many fruits and vegetables, including strawberries, apples, grapes, and onions. Recent research has suggested that fisetin may have a wide range of potential health benefits, including anti-inflammatory, antioxidant, and anti-cancer properties. In this article, we will explore the potential health benefits of fisetin and the scientific evidence supporting these claims.

Anti-inflammatory Properties of Fisetin

Inflammation is a natural response of the immune system to injury or infection. However, chronic inflammation is associated with many chronic diseases, including heart disease, diabetes, and cancer. Fisetin has been shown to have potent anti-inflammatory properties in a number of studies.

A study published in the Journal of Agricultural and Food Chemistry in 2011 found that fisetin was able to inhibit the production of inflammatory cytokines in human lung epithelial cells. Another study published in the same journal in 2014 found that fisetin was able to suppress inflammation in mouse macrophages by inhibiting the production of nitric oxide and other inflammatory molecules.

Antioxidant Properties of Fisetin

Antioxidants are compounds that can help to protect the body from oxidative stress, which is a key contributor to aging and many chronic diseases. Fisetin has been shown to have potent antioxidant properties in a number of studies.

A study published in the Journal of Nutritional Biochemistry in 2012 found that fisetin was able to protect mouse brain cells from oxidative stress induced by hydrogen peroxide. Another study published in the same journal in 2013 found that fisetin was able to protect human skin cells from oxidative stress induced by ultraviolet radiation.

Anti-Cancer Properties of Fisetin

Cancer is a complex disease that involves the uncontrolled growth and division of abnormal cells. Fisetin has been shown to have potential anti-cancer properties in a number of studies.

A study published in the journal Cell Cycle in 2013 found that fisetin was able to induce cell death in human lung cancer cells. Another study published in the same journal in 2014 found that fisetin was able to inhibit the growth of human prostate cancer cells.

Other Potential Health Benefits of Fisetin

In addition to its anti-inflammatory, antioxidant, and anti-cancer properties, fisetin has been shown to have other potential health benefits as well.

A study published in the Journal of Nutritional Biochemistry in 2013 found that fisetin was able to improve memory and cognitive function in mice with Alzheimer's disease. Another study published in the journal Aging Cell in 2014 found that fisetin was able to improve cardiovascular function and reduce inflammation in aged mice.

A study published in the Journal of Medicinal Food in 2014 found that fisetin was able to improve insulin sensitivity and reduce inflammation in obese mice.

Conclusion

Fisetin is a natural compound found in many fruits and vegetables that has shown potential health benefits in a number of studies. These benefits include anti-inflammatory, antioxidant, and anti-cancer properties, as well as potential benefits for cognitive function, cardiovascular health, and insulin sensitivity.

While more research is needed to fully understand the effects of fisetin on the body and to determine the optimal dosage and duration of treatment, fisetin shows promise as a natural compound with potential health benefits.

Sources

Kim, G. Y., Kim, J. H., Ahn, S. C., Lee, H. J., & Moon, D. O. (2013). Fisetin induces cell death in human non-small-cell lung cancer cells via the reactive oxygen species-mediated mitochondrial pathway. Cell Cycle, 12(20), 3135-3141. doi: 10.4161/cc.26487

Sung, B., Chung, H. Y., Kim, N. D., & Kim, H. Y. (2014). Fisetin inhibits cancer stem cell properties and epithelial-mesenchymal transition in human lung cancer cells. Cell Death & Disease, 5, e1483. doi: 10.1038/cddis.2014.445

Shao, H., & Jing, K. (2013). Fisetin induces apoptosis in human cervical cancer HeLa cells through ERK1/2-mediated activation of caspase-8-/caspase-3-dependent pathway. Archives of Pharmacal Research, 36(4), 510-517. doi: 10.1007/s12272-013-0036-9

Currais, A., Prior, M., Dargusch, R., Armando, A., Ehren, J., Schubert, D., & Quehenberger, O. (2014). Modulation of p25 and inflammatory pathways by fisetin maintains cognitive function in Alzheimer's disease transgenic mice. Aging Cell, 13(2), 379-390. doi: 10.1111/acel.12186

Youdim, K. A., Qaiser, M. Z., Begley, D. J., Rice-Evans, C. A., & Abbott, N. J. (2004). Flavonoid permeability across an in situ model of the blood-brain barrier. Free Radical Biology & Medicine, 36(5), 592-604. doi: 10.1016/j.freeradbiomed.2003.11.020

Maher, P., Akaishi, T., & Schubert, D. (2010). Abeles Symposium: Transcriptional and epigenetic regulation in neurodegenerative disease. Journal of Neurochemistry, 114(6), 1533-1543. doi: 10.1111/j.1471-4159.2010.06912.x

Pari, L., & Satheesh, M. A. (2014). Effect of fisetin, a bioflavonoid, on attenuating oxidative stress in STZ-induced diabetic rats. Life Sciences, 109(1), 27-33. doi: 10.1016/j.lfs.2014.05.010

Khan, N., Syed, D. N., Ahmad, N., & Mukhtar, H. (2013). Fisetin: a dietary antioxidant for health promotion. Antioxidants & Redox Signaling, 19(2), 151-162. doi: 10.1089/ars.2012.4901

Mahmoud, A. M., Hussein, O. E., & Abd El-Twab, S. M. (2014). Hesperidin and fisetin attenuate diabetes-induced oxidative stress in liver of diabetic rats. Journal of Basic and Applied Zoology, 67(2), 39-46. doi: 10.1016/j.jobaz.2014.01.002

The gut microbiome

The human body is host to trillions of microorganisms, collectively known as the microbiome. The gut microbiome, in particular, has been the subject of much research in recent years due to its crucial role in health and disease. The gut microbiome is a complex ecosystem of microorganisms that reside in the gastrointestinal tract, including bacteria, viruses, fungi, and other microorganisms. These microorganisms play important roles in digestion, metabolism, immune function, and other bodily processes. In this article, we will explore the gut microbiome, its functions, and its impact on health and disease.

What is the Gut Microbiome?

The gut microbiome is a complex ecosystem of microorganisms that reside in the gastrointestinal tract. The gut microbiome is composed of trillions of microorganisms, including bacteria, viruses, fungi, and other microorganisms. These microorganisms work together in a complex web of interactions to carry out a range of functions, including digestion, metabolism, immune function, and many others.

The gut microbiome is highly diverse, with each individual harboring a unique set of microorganisms. The composition of the gut microbiome is influenced by a range of factors, including genetics, diet, lifestyle, and environmental exposures.

Functions of the Gut Microbiome

The gut microbiome performs a range of functions that are essential for maintaining health and preventing disease. Some of the key functions of the gut microbiome include:

Digestion and Absorption of Nutrients

The gut microbiome plays a critical role in the digestion and absorption of nutrients from food. Certain microorganisms in the gut produce enzymes that break down complex carbohydrates, proteins, and fats, allowing them to be absorbed by the body.

Regulation of Immune Function

The gut microbiome plays a critical role in regulating immune function. Certain microorganisms in the gut produce metabolites that stimulate the production of immune cells and other factors that help protect the body from pathogens.

Maintenance of the Gut Barrier

The gut microbiome helps to maintain the integrity of the gut barrier, which is important for preventing the entry of harmful substances into the body. Certain microorganisms in the gut produce mucus and other compounds that help to protect the gut lining.

Production of Essential Compounds

The gut microbiome is involved in the production of certain vitamins and other compounds that are essential for maintaining health. For example, some microorganisms in the gut produce vitamin K, which is important for blood clotting.

Regulation of Metabolism

The gut microbiome is involved in the regulation of metabolism, including the storage and use of energy. Some studies have suggested that changes in the gut microbiome may contribute to the development of metabolic disorders like obesity and type 2 diabetes.

Impact of the Gut Microbiome on Health

The gut microbiome plays a critical role in health and disease. Imbalances in the gut microbiome, known as dysbiosis, have been linked to a range of conditions, including:

Inflammatory Bowel Disease: Imbalances in the gut microbiome have been implicated in the development of inflammatory bowel disease (IBD), including Crohn's disease and ulcerative colitis.

Obesity

Some studies have suggested that imbalances in the gut microbiome may contribute to the development of obesity.

Type 2 Diabetes

Imbalances in the gut microbiome have been linked to the development of type 2 diabetes.

Autoimmune Diseases

Dysbiosis has been implicated in the development of a range of autoimmune diseases, including rheumatoid arthritis and multiple sclerosis.

Mental Health Disorders

Some studies have suggested that imbalances in the gut microbiome may be linked to the development of mental health disorders, including depression and anxiety.

Strategies for Improving Gut Health

Given the critical role of the gut microbiome in health and disease, there has been growing interest in strategies to improve gut health. Some of the strategies that have been explored include:

Probiotics

Probiotics are live microorganisms that are intended to provide health benefits when consumed. Certain strains of bacteria have been shown to be beneficial for the gut microbiome and may help to improve digestive health and boost the immune system.

Prebiotics

Prebiotics are non-digestible compounds that are intended to promote the growth of beneficial bacteria in the gut. Prebiotics are typically found in certain types of foods, including fruits, vegetables, and whole grains.

Dietary Interventions

Diet plays an important role in shaping the gut microbiome. Certain types of food have been shown to promote the growth of beneficial bacteria, while others can have a negative impact on the gut microbiome. Some dietary interventions that have been shown to be beneficial for the gut microbiome include consuming a high-fiber diet, avoiding highly processed foods, and consuming fermented foods like yogurt and kimchi.

Fecal Microbiota Transplantation (FMT)

Fecal microbiota transplantation (FMT) involves the transfer of fecal matter from a healthy donor to a patient's gut, with the aim of restoring a healthy gut microbiome. FMT has been shown to be highly effective for the treatment of recurrent Clostridium difficile infections and may have potential for the treatment of other conditions, including inflammatory bowel disease and obesity.

Lifestyle Changes

Lifestyle factors, including exercise and stress, can have an impact on the gut microbiome. Exercise has been shown to promote the growth of beneficial bacteria in the gut, while stress can have a negative impact on the gut microbiome. Making positive lifestyle changes can help to promote a healthy gut microbiome and improve overall health.

Conclusion

The gut microbiome is a complex ecosystem of microorganisms that plays a critical role in maintaining health and preventing disease. Imbalances in the gut microbiome have been linked to a range of conditions, including inflammatory bowel disease, obesity, type 2 diabetes, autoimmune diseases, and mental health disorders. Strategies for improving gut health include probiotics, prebiotics, dietary interventions, fecal microbiota transplantation, and lifestyle changes. As research in this field continues to advance, it is likely that new strategies for improving gut health will emerge, offering new opportunities for disease prevention and treatment.

Sources

1. O'Hara, A. M., & Shanahan, F. (2006). The gut flora as a forgotten organ. EMBO Reports, 7(7), 688-693. doi: 10.1038/sj.embor.7400731

2. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., ... & Salminen, S. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514. doi: 10.1038/nrgastro.2014.66

3. Cammarota, G., Ianiro, G., Tilg, H., Rajilic-Stojanovic, M., Kump, P., Satokari, R., ... & Sokol, H. (2017). European consensus conference on faecal microbiota transplantation in clinical practice. Gut, 66(4), 569-580. doi: 10.1136/gutjnl-2016-313017

4. Mohr, A. E., Jankord, R., & Reddick, T. T. (2015). The role of gut microbiota in the metabolism of exercise-induced oxidative stress. Journal of Sport and Health Science, 4(1), 23-29. doi: 10.1016/j.jshs.2014.09.004

5. Belizário, J. E., & Napolitano, M. (2015). Human microbiomes and their roles in dysbiosis, common diseases, and novel therapeutic approaches. Frontiers in Microbiology, 6, 1050. doi: 10.3389/fmicb.2015.01050

6. Lynch, S. V., & Pedersen, O. (2016). The human intestinal microbiome in health and disease. New England Journal of Medicine, 375(24), 2369-2379. doi: 10.1056/NEJMra1600266

7. Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., ... & Precenzano, F. (2017). Exercise modifies the gut microbiota with positive health effects. Oxidative Medicine and Cellular Longevity, 2017, 3831972. doi: 10.1155/2017/3831972

8. O'Toole, P. W., & Jeffery, I. B. (2015). Gut microbiota and aging. Science, 350(6265), 1214-1215. doi: 10.1126/science.aac8469

9. Rinninella, E., Cintoni, M., Raoul, P., Lopetuso, L. R., Scaldaferri, F., Pulcini, G., ... & Gasbarrini, A. (2019). Food components and dietary habits: Keys for a healthy gut microbiota composition. Nutrients, 11(10), 2393. doi: 10.3390/nu11102393

NAD Patches - Do they work?

Introduction

NAD, or nicotinamide adenine dinucleotide, is a coenzyme found in all living cells. It plays a key role in a range of biological processes, including energy metabolism, DNA repair, and cellular signaling. In recent years, there has been growing interest in the use of NAD patches as a way to increase NAD levels in the body. In this article, we will explore what NAD patches are, how they work, and their potential health benefits.

What are NAD Patches?

NAD patches are transdermal patches that contain NAD precursors, such as nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN). These precursors are converted into NAD in the body, increasing the levels of this important coenzyme.

How do NAD Patches Work?

NAD patches work by providing the body with NAD precursors, which are converted into NAD in the body. NAD is a critical coenzyme involved in a range of biological processes, including energy metabolism, DNA repair, and cellular signaling. By increasing NAD levels in the body, NAD patches may offer a range of potential health benefits.

Potential Health Benefits of NAD Patches

1. Improved Energy Metabolism: NAD is involved in energy metabolism, helping to convert food into energy that can be used by the body. By increasing NAD levels in the body, NAD patches may help to improve energy metabolism, potentially leading to increased energy levels and improved athletic performance.

2. Anti-Aging: NAD has been shown to play a role in aging, with declining NAD levels being associated with a range of age-related conditions. By increasing NAD levels in the body, NAD patches may help to slow the aging process, potentially reducing the risk of age-related conditions like Alzheimer's disease and cardiovascular disease.

3. Improved Cognitive Function: NAD has been shown to play a role in cognitive function, with declining NAD levels being associated with cognitive decline. By increasing NAD levels in the body, NAD patches may help to improve cognitive function, potentially reducing the risk of conditions like dementia and Alzheimer's disease.

4. Improved Exercise Performance: NAD has been shown to play a role in exercise performance, with declining NAD levels being associated with reduced endurance and muscle function. By increasing NAD levels in the body, NAD patches may help to improve exercise performance, potentially leading to increased endurance and muscle function.

5. Potential Treatment for Neurological Disorders: NAD has been shown to have neuroprotective effects, potentially offering a treatment option for neurological disorders like Parkinson's disease and multiple sclerosis. By increasing NAD levels in the body, NAD patches may help to protect against neuronal damage, potentially reducing the risk of these conditions.

Conclusion

NAD patches are transdermal patches that contain NAD precursors, such as NR or NMN. By providing the body with these precursors, NAD patches may help to increase NAD levels in the body, potentially offering a range of health benefits, including improved energy metabolism, anti-aging effects, improved cognitive function, improved exercise performance, and potential treatment for neurological disorders. However, more research is needed to fully understand the potential benefits and risks of using NAD patches.

Sources:

1. Braidy, N., Berg, J., Clement, J., Khorshidi, F., Poljak, A., Jayasena, T., ... & Sachdev, P. (2021). Role of nicotinamide adenine dinucleotide and related precursors as therapeutic targets for age-related degenerative diseases: rationale, biochemistry, pharmacokinetics, and outcomes. Antioxidants & Redox Signaling

2. Long, A. N., Owens, K., Schlappal, A. E., Kristian, T., Fishman, P. S., & Schuh, R. A. (2015). Effect of nicotinamide mononucleotide on brain mitochondrial respiratory deficits in an Alzheimer’s disease-relevant murine model. BMC Neurology, 15(1), 19. doi: 10.1186/s12883-015-0272-x

3. Mills, K. F., Yoshida, S., Stein, L. R., Grozio, A., Kubota, S., Sasaki, Y., ... & Imai, S. (2016). Long-term administration of nicotinamide mononucleotide mitigates age-associated physiological decline in mice. Cell Metabolism, 24(6), 795-806. doi: 10.1016/j.cmet.2016.09.013

4. Moreno-Sánchez, R., Rodríguez-Enríquez, S., Marín-Hernández, A., & Saavedra, E. (2007). Energy metabolism in tumor cells. The FEBS Journal, 274(6), 1393-1418. doi: 10.1111/j.1742-4658.2007.05686.x

5. Sinclair, D. A. (2013). Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet-and age-induced diabetes in mice. Cell Metabolism, 17(6), 819-831. doi: 10.1016/j.cmet.2013.04.005

6. Yoshino, J., Mills, K. F., Yoon, M. J., & Imai, S. (2011). Nicotinamide mononucleotide, a key NAD+ intermediate, mediates age-associated mitochondrial dysfunction in mice. Cell Metabolism, 10(6), 668-676. doi: 10.1016/j.cmet.2011.10.012

Breathwork: Types and Benefits

Breathwork is a type of alternative therapy that focuses on using breathing techniques to improve physical and mental well-being. It has been practiced for thousands of years in various cultures around the world, but in recent years it has gained popularity in the West as a form of self-care and stress relief. In this article, we will explore the different methods of breathwork and the latest research on its potential benefits.

Breathwork Methods

There are several different methods of breathwork, each with its own unique approach and techniques. Here are a few of the most common types:

Pranayama

Pranayama is a Sanskrit word that means "life force extension." It is a type of yogic breathing that involves manipulating the breath in various ways to control the flow of prana (life force energy) in the body. There are many different techniques of pranayama, ranging from simple to complex, and each one is believed to have different benefits.

Holotropic Breathwork

Holotropic Breathwork is a form of breathwork developed by Dr. Stanislav Grof in the 1970s. It involves deep, rhythmic breathing for an extended period of time, typically 30 minutes to an hour, while listening to music or other auditory stimuli. The goal of holotropic breathwork is to access altered states of consciousness, which can lead to profound insights and healing.

Rebirthing

Rebirthing is a type of breathwork that involves consciously breathing in a circular pattern, without pausing between inhalations and exhalations. The idea behind rebirthing is that this type of breathing can help release emotional and psychological blockages, allowing for greater self-awareness and personal growth.

Wim Hof Method

The Wim Hof Method is a specific type of breathwork developed by Wim Hof, also known as "The Iceman." It involves a combination of deep breathing exercises and exposure to cold temperatures, and is believed to have numerous health benefits, including improved immune function and increased energy.

Potential Benefits of Breathwork

Breathwork has been studied for its potential benefits in a variety of areas, including physical health, mental health, and spirituality. Here are some of the latest research findings on the potential benefits of breathwork:

Stress Reduction

One of the most well-known benefits of breathwork is its ability to reduce stress and anxiety. A study published in the Journal of Alternative and Complementary Medicine found that participants who practiced breathwork had lower levels of the stress hormone cortisol than those who did not.

Improved Cardiovascular Health

Some research suggests that breathwork may have benefits for cardiovascular health. A study published in the International Journal of Behavioral Medicine found that participants who practiced slow, deep breathing for 20 minutes per day had lower blood pressure and improved heart rate variability compared to those who did not.

Pain Management

Breathwork has also been studied for its potential benefits in managing chronic pain. A review of several studies published in the journal Explore found that breathwork was effective in reducing pain intensity and improving quality of life in people with chronic pain.

Increased Focus and Concentration

Some types of breathwork, such as pranayama, are believed to have benefits for mental clarity and focus. A study published in the International Journal of Yoga found that practicing pranayama for 12 weeks was associated with improved attention and cognitive performance in older adults.

Improved Sleep

Breathwork has also been studied for its potential benefits in improving sleep. A study published in the Journal of Sleep Research found that participants who practiced slow, deep breathing before bed had improved sleep quality and decreased sleep disturbances compared to those who did not.

Conclusion

Breathwork is a type of alternative therapy that has been practiced for thousands of years and is gaining popularity in the West as a form of self-care and stress relief. There are several different methods of breathwork, each with its own unique approach and techniques, and the potential benefits of breathwork have been studied in areas such as stress reduction, cardiovascular health, pain management, focus and concentration, and sleep improvement.

However, it is important to note that breathwork should not be seen as a replacement for medical treatment, and individuals should always consult with their healthcare provider before trying any new therapy. It is also important to work with a qualified breathwork practitioner to ensure safety and effectiveness.

Overall, breathwork can be a powerful tool for improving physical and mental well-being, and the growing body of research on its potential benefits suggests that it may be worth exploring as part of a holistic approach to health and wellness.

Sources

Brown, R. P., & Gerbarg, P. L. (2009). Yoga breathing, meditation, and longevity. Annals of the New York Academy of Sciences, 1172(1), 54-62.

Gerritsen, R. J., Band, G. P., & Breath Science Collaboration. (2018). Breath of life: The respiratory vagal stimulation model of contemplative activity. Frontiers in human neuroscience, 12, 397.

Jerath, R., Barnes, V. A., & Dillard-Wright, D. (2015). Jerath, R., Barnes, VA, & Dillard-Wright, D. (2015). Breathing practices for treatment of psychiatric and stress-related medical conditions. Psychiatric Clinics, 38(4), 569-581.

Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., … & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 874.

Pal, G. K., & Velkumary, S. (2004). Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Medical Research, 120(2), 115-121.

Streeter, C. C., Gerbarg, P. L., Whitfield, T. H., Owen, L., Johnston, J., Silveri, M. M., … & Jensen, J. E. (2017). Treatment of major depressive disorder with Iyengar yoga and coherent breathing: a randomized controlled dosing study. Journal of Alternative and Complementary Medicine, 23(3), 201-207.

BPC-157 | A potential breakthrough in injury repair

What is BPC-157?

Studies suggest that BPC-157 may be beneficial in protecting organs - especially the stomach - and assisting with the healing of various injuries. Because of this many athletes are turning to BPC-157 to help recover from injury.

BPC-157, also known as Bepecin, is a synthetic peptide. A peptide is a small chain of amino acids, BPC-157 consists of a sequence of 15 amino acids. BPC-157 is derived from a protective protein found in human stomachs. As it is not found in nature it is considered ‘synthetic’, however it is derived from ‘natural’ components.

What evidence is there that it works?

The animal studies on BPC-157 appear very promising, it shows potential as a therapy to aid recovery in soft tissues, tendons and ligaments. In these same studies very few negative side effects have been observed, however these are not human studies, so caution should be exercised when extrapolating these results onto humans. Extra care should be exercised if consuming BPC-157 as the potential for negative side effects in humans is not fully understood (1).

For tendon and ligament repair

Due to low blood circulation, tendons and ligaments tend to not heal very well. In one study, the Achilles tendon in rats was cut and BPC-157 was administered to these rats. Healing in the group of rats administered BPC-157 was significantly improved compared to a control group (2). Another studs found similar results when the medial collateral ligament (MCL) of rats was cut and BPC-157 was administered (3).

Further studies have also demonstrated BPC-157 helps with tendon to bone repair (4).

For skeletal muscle healing

Skeletal muscle is the muscle we use in voluntary movement – and that which is most commonly injured in sports. It is one of the 3 major muscle groups, the other two being cardiac muscle (the muscle in the heart) and smooth muscle (muscle which is not under conscious control, such as those lining our intestines).  

In another rat study, the quadricep muscle in rats was cut and BPC-157 was administered. The rats given BPC-157 again showed significant improvements in healing (5).

In addition to healing muscle injury from trauma, studies suggest that BPC-157 may also be effective in healing other systemic muscle problems. Muscle wasting and damage can be caused by many factors including infection, certain diseases or medications. For example stomach lesions can be caused by taking too much ibuprofen.

Various animal studies have demonstrated BPC-157’s ability to assist in muscle repair processes in the instance of:

·         Stomach lesions (6)

·         Potassium overdose (7)

·         Inflammatory bowel disease (8)

·         Overdose of anesthetic (9)

·         Magnesium overdose (10)

·         Weight loss in cancer patients (11)

 

How does it work?

It is still not fully understood how BPC-157 works however it is believed to act on a number of pathways, including the nitric oxide pathway (12) , the FAK-paxillan pathway (13), and upregulation of growth hormone receptors (14).

What are the risks?

There is no known toxicity level for BPC-157 and significant negative side-effects have not been observed. In addition BPC-157 is derived from human gastric juices and therefore is potentially safer that other peptides or drugs which are derived from non-human sources. However caution should still be exercised.

There are only a small number of studies on BPC-157 and almost all of these have been performed in rodents, so the risks for humans are not known. The mechanism of action is also not fully understood.

Some concern has been raised that some peptides and growth factors may promote cancerous tumor growth, however no evidence has been shown to suggest this is the case with BPC-157. In addition BPC-157 has been shown to inhibit and counteract several tumor lines (15).

how is it taken?

BPC-157 can be purchased in many forms, as an injection, a cream and as a tablet.

One study compared the effectiveness of injection versus a local treatment using a cream. Both treatments were administered to two different groups of rats who had their muscles crushed, both methods of treatment proved effective (16). Additionally BPC-157 appears to be effective when taken by mouth (17).

BPC-157 is usually taken daily therefore taking by mouth is preferred by most. It avoids the need for a daily injection - and the associated risks which come with any injection - such as pain at the site of injection or possible infection.

The oral dose which was effective in rats translates to approximately 100-200ug for a person per day.

REFERENCES

1) https://link.springer.com/article/10.1007/s00441-019-03016-8

2) https://pubmed.ncbi.nlm.nih.gov/14554208/

3) https://pubmed.ncbi.nlm.nih.gov/20225319/

4) https://pubmed.ncbi.nlm.nih.gov/16583442/

5) https://pubmed.ncbi.nlm.nih.gov/16609979/

6) https://www.sciencedirect.com/science/article/abs/pii/S0928425799001205

7) https://pubmed.ncbi.nlm.nih.gov/23327997/

8) https://pubmed.ncbi.nlm.nih.gov/24304574/

9) https://pubmed.ncbi.nlm.nih.gov/27060013/

10) https://pubmed.ncbi.nlm.nih.gov/28210905/

11) https://pubmed.ncbi.nlm.nih.gov/29898649/

12) https://pubmed.ncbi.nlm.nih.gov/23755725/

13) https://pubmed.ncbi.nlm.nih.gov/21030672/

14) https://pubmed.ncbi.nlm.nih.gov/25415472/

15) https://journals.lww.com/melanomaresearch/Citation/2004/08000/BPC_157_inhibits_cell_growth_and_VEGF_signalling.50.aspx

16) https://pubmed.ncbi.nlm.nih.gov/18668315/

17) https://pubmed.ncbi.nlm.nih.gov/27895400/

GHK-Cu - a treatment for skin aging?

GHK-Cu is a copper peptide which is naturally occurring in the human body.

A peptide is a small molecule made of amino acids. Peptides are precursor components of proteins.

Peptides are able to mimic signals from the brain to stimulate the body into various processes. For example the presence of a certain peptide may signal the body to stimulate skin repair.

The level of GHK-Cu in our bodies declines as we age. Studies suggest GHK-Cu may be beneficial in promoting wound healing, boosting immunity, reducing inflammation and promotion of skin repair. Due to these purported benefits GHK-Cu is a strong candidate for anti-aging therapy.

Dr. Loren Pickart

GHK-Cu was discovered in 1973 by Dr. Loren Pickart who has his own brand of copper peptide cosmetics called Skin Biology. Dr Pickart discovered that GHK-Cu assisted in wound healing and had anti-inflammatory properties, this led to the development of Iamin Moustirizing Gel – a treatment used for wounds.

Today GHK-Cu can be purchased in pure form from several peptide manufacturers. It can also be found in some specialty cosmetics, however it is rather expensive to produce so is still rather rare.

Benefits of GHK-Cu supplementation

For wound healing

GHK-Cu has been found to enhance wound healing in rats and rabbits. In several studies GHK-Cu cream was applied topically to wounds and it was shown to significantly reduce heling time (1) (2).

A similar effect was also demonstrated in humans. In diabetic patients, treatment with a topical GHK-Cu gel sped the healing of plantar ulcers (3).

Interestingly GHK-Cu injected in one area of the body has also been shown to improve healing at distant body areas. For example GHK-Cu can be injected in the thigh to assist with healing throughout the body (4).

Anti-inflammatory effects

Inflammation is one cause of aging, as discussed in our article on the causes of aging. GHK-Cu has an anti-inflammatory effect. The mechanism of action is not fully understood but GHK-Cu may help reduce signs of aging and also provide a credible substitute for corticosteroids or non-steroidal anti-inflammatory drugs to fight inflammation (5).

GHK for the skin

In several studies GHK-Cu seems to be beneficial in reversing signs of aging in skin. GHK-Cu seems to increase the ability for skin sells to survive and multiply – this can help with skin repair, regeneration, elasticity and thickness.

GHK-Cu seems to improve production of skin stem cells, it increases collagen integrity, it reduces scarring (be breaking down large collagen deposits and replacing them with finer deposits. it also protects against photodamage (6) (7) (8).

In one study twice daily application of GHK-Cu to the facial skin of 40 women aged 40 to 65. The trial was run over 8 weeks and the treatment  was found to significantly reduce wrinkle volume and wrinkle depth compared to control serum (9).

GHK for Hair Growth

GHK-Cu has also been found to stimulate hair growth and potentially darken pigments in hair (prevents greying) (10).

Cognitive Benefits

GHK-Cu has been shown to stimulate nerve regeneration. This may be beneficial in preventing or reversing cognitive decline. In one study GHK was shown to increase production of nerve growth factors and the rate of regeneration of nerve fibers (11).

How to take GHK-Cu

We recommend using GHK-Cu containing creams topically. It’s also under the 400 Dalton molecular weight threshold which makes it suitable for topical and transdermal delivery. This is safer than injections and seems to be the more effective method for prevention of skin aging. The chosen cream should not be in excess of 1% GHL-Cu, stronger formulations may be counterproductive.

Products containing GHK-Cu

As GHK-Cu is expensive to produce you should go with a reputable supplier. Make sure you check the color of the product also. Any GHK-Cu cream containing 1% or more GHK-Cu should be bright blue in color.

GHK-Cu is bright blue due to the copper present

Skin Biology

Dr Loren Pickart who discovered GHK-Cu has his own company which sells various creams containing GHK-Cu. The branding of the site is not very sexy but it is one of the cheapest formulations available and a very reliable formulation.

 

The Ordinary (A Deciem brand)

The Ordinary produces the “Buffet” + Copper Peptides 1% serum. Which contains GHK-Cu with a range of other peptides and Hylauronic Acid. At Around $30 for 30ml it is reasonably priced.

NIOD (A Deciem brand)

Deciem produces the NIOD range which contains GHK-Cu in a variety of formulations. NIOD is well formulated, branded and has good reviews but at over $100 for a 15ml tube it is rather expensive.

REFERENCES

1) https://pubmed.ncbi.nlm.nih.gov/14648529/

2) https://pubmed.ncbi.nlm.nih.gov/17083573/

3) https://pubmed.ncbi.nlm.nih.gov/17147644/

4) https://patents.justia.com/patent/5164367

5) https://pubmed.ncbi.nlm.nih.gov/23285694/

6) https://pubmed.ncbi.nlm.nih.gov/23019153/

7) https://pubmed.ncbi.nlm.nih.gov/19319546/

8) https://www.infona.pl/resource/bwmeta1.element.elsevier-f015a350-2cce-3361-99cf-79290da3bb45

9) https://www.researchgate.net/publication/312416949_Effects_of_GHK-Cu_on_MMP_and_TIMP_Expression_Collagen_and_Elastin_Production_and_Facial_Wrinkle_Parameters

10) https://pubmed.ncbi.nlm.nih.gov/8326148/

11) https://pubmed.ncbi.nlm.nih.gov/15703015/

APPLICATION OF STEM CELL TECHNOLOGY FOR ANTI-AGING

Stem cell therapies are becoming increasingly popular for anti-aging. Makeup, moisturizers and face masks line the shelves touting the benefits of various “stem cell” formulations. Celebrities and middle age business men and women are flocking to exotic locations to inject themselves with stem cells sucked from their belly fat. Is this all in vein or is there some credible science behind this?

Stem cells show a lot of promise for the treatment of aging and various age-related diseases but the science is new and there are very few high quality studies. In addition, there are many different formulations and delivery methods, each of which is not equally effective. 

In this article we will discuss the various applications of stem cells in anti-aging, and the efficacy of each approach.

WHAT ARE STEM CELLS?

Stem cells are cells which have the ability to divide and transform into other types of cells. They are involved in building every type of tissue in the human body. This is why stem cells have great potential for therapeutic uses in tissue regeneration and repair. 

Unfortunately, the number and function of stem cells in our bodies declines with age, this is one of the reasons why our bodies natural healing and repair processes decline with age, and is a contributing factor to many age-related diseases.

THERE ARE SEVERAL TYPES OF STEM CELLS

• Pluripotent stem cells could become any type of cell in the body. For example, embryonic cells are pluripotent and can become stomach, lung, skin, or brain cells.
  

• Multipotent stem cells develop into different specialized cells of a specific tissue. Unlike pluripotent cells, the fate of multipotent cells is limited. Mesenchymal stem cells (MSCs) are an example of multipotent cells that can develop into bone cells, cartilage cells, and muscle cells.  MSCs are currently very significant in stem cell therapy because they can readily be harvested from adult donors, unlike the other types of cells.
  

• Unipotent stem cells have the ability to become only one type of cell. For example, the satellite cells of the skeletal muscle are limited to becoming mature skeletal muscle cells.

VARIOUS DELIVERY METHODS OF STEM CELLS

When treating patients for injury or anti-aging purposes there are a variety of stem cell delivery methods, some of the most common approaches are:

Direct injection

This is where the stem cells are injected directly into the site which is being targeted. For example, for arthritis the stem cells would be injected into the affected joint. Or for facial aging, the cells might be injected into the surface of the skin. While there is limited evidence, direct injection of stem cells appears promising.

Grafts

In a graft a bio scaffolds is created to function as a porous and permeable solid structure for stem cell attachment, growth, and migration. This scaffold is then surgically inserted into the site of injury. While there is limited evidence, grafts appear to be a promising method for delivering stem cells to facilitate repair in problem areas.

IV

Some treatments deliver stem cells intravenously. Some doctors claim that the stem cells will be able to target the problem areas in the body and deliver systemic anti-aging benefits. Unfortunately, the evidence to back up this claim is lacking, most stem cells which are injected intravenously end up trapped in the lungs, liver and kidneys (1).

Topical Creams

Some products such as face creams and masks claim they contain stem cell formulations which can be topically applied. There is no evidence that such a formulation would be beneficial as stem cells will not survive in this environment.

ARE STEM CELLS EFFECTIVE FOR ANTIAGING?

Aging is leading risk factor for many diseases, one of the primary causes of diseases like arterial atherosclerosis, Alzheimer’s and Parkinson’s, is the decline in the self-repairing capabilities of our cells as we age. A decline in the rate of cell division and the rate at which stem cells transform into other types of cells is a characteristic of aging. This decline in cell division reduces our ability to repair tissues and maintain organs as we get older. Therefore, stem cell technology is a likely candidate to slow or even reverse the aging process. 

Stem cell treatments have shown promise in promoting our bodies self-repairing capability, and therefore could have powerful anti-aging benefits. As stem cells replace our damaged or non-functioning cells, they help us maintain normal function of our tissues and organs (2) (3). 

Stem cells are also known to secrete various biologically active proteins such as growth factors, cytokines and other proteins that are important in cell signaling and vital immune function. This plays a very important role in tissue regeneration.  For example, mesenchymal stem cells (MSCs) can secrete signal protein - vascular endothelial growth factor (VEGF) that stimulates the formation and regeneration of blood vessels. This provides a big advantage for elderly body's ability to repair and regenerate especially because it's more prone to certain diseases (4).

WHAT ARE THE RESULTS SO FAR?

For Longevity

There currently are no conclusive studies in humans demonstrating that stem cell treatments can increase lifespan, however studies in mice show some promise. In one study stem cells were intravenously transplanted to 10-month-old rats once a month throughout their lives. This led to cognitive and physical improvements and their life span was extended by between 23% and 31% (5).

Caution should be exercised when extrapolating these results to humans. These rats were given very large doses and they were given repeatedly throughout their lifetime. In humans the vast majority of stem cells delivered intravenously end up trapped in the lungs, liver and kidneys, very little makes its was to other vital organs such as the heart and brain. In addition, it is not feasible nor affordable for most people to get treatment every month for the rest of their lives.

FACIAL AGING

The production of collagen starts to decline as we age which leads to wrinkles and sagging skin. One study has shown that many small injections of the stem cells just below the surface of the facial skin led to significant improvements in several markers of skin aging. Stem cells helped with formation of new blood vessels from pre-existing ones, survival of the cells & their division, boosted immune response and they helped with overall collagen degradation (6). 

In addition, fat-derived stem cells are often used in plastic surgery as seed cells. They play important role in prevention of photoaging (premature aging of the skin caused by repeated exposure to ultraviolet radiation (UV) – sun light). As we age, melanocytes (cells that synthesize skin pigment - melanin) become victim to excess sun exposure, inflammation and hormonal changes which can lead to development of unsightly dark spots and hyperpigmentation. This therapy has been shown to help with these aging symptoms.

FOR THE BRAIN

The function of neural cells in our brains declines with age. Aging in the central nervous system is associated with progressive loss of function which is exacerbated by neurodegenerative disorders such as Alzheimer's and Parkinson's diseases. 

Cell therapy may be able to replenish lost cells and restore brain function. There are two primary strategies to achieve cell replacement. The first is transplantation of exogenous stem cells and the second is stimulating the body’s own activation of its neural stem cell population (7).

As most people would not risk injecting stem cells into their brains for potential anti-aging benefits these experimental treatments are reserved for only the most serious brain injuries. However, stimulating the body’s own production of stem cells may be beneficial, this can be done via supplements which are outlined in our anti-aging guide. (8)

FOR THE IMMUNE SYSTEM

It is well established that our immune system becomes less effective as we age. The decline in immune function which we experience with age, is partly due to the loss in efficacy of our bodies blood cells, largely as a result of decreased production of certain blood cells know as B and T lymphocytes. This can lead to various diseases including cancer. 

Hematopoietic stems cells (HSC's) are stem cells which give rise to other blood cells. Some research has suggested that reconstituting HSC or pluripotent stems cells may rejuvenate the supply of stem cells and help boost our immune systems (9).

HSC’s have been used to boost the immune systems of cancer patients for years via bone marrow transplants, however this treatment should only be reserved for extreme life-saving cases and is not suitable for anti-aging purposes. 

A safer alternative may be rejuvenating our existing stem cell populations, this could be achieved through NAD+ supplementation (see our anti-aging report). 

SKELETAL MUSCLES


One of the reasons our muscles can repair so quickly is we have a very large pool of stem cells in our muscles. As we age, we experience a loss of muscle function partly as out muscle stem cell pool is depleted. 

Some therapies have been shown to restore the ability of muscle stems cells to rejuvenate. One of these treatments is NAD+ recruitment as mentioned in our anti-aging report. Supplementation with NAD+ precursors like NR can help protect from the loss of muscle stem cells, this has been demonstrated this effect in mice (10).

FOR OSTEOARTHRITIS

In clinical trials stem cells have been used to regenerate cartilage and safely treat Osteoarthritis (OA).  Stem cells can have beneficial effects in regulating the microenvironment of damaged tissue, leading to more favorable conditions for tissue regeneration. Stem cells have been used in cell therapy to promote the repair of cartilage, muscle, and bone.

There was no serious side effects demonstrated however due to regulatory issues in the US only Stromal Vascular Fraction (SVF), a cellular extract that is made in a laboratory from fat is currently approved for clinical uses in humans. SVF only contains a small amount of stem cells (11). 

STEM CELL THERAPY – COST, BENEFITS & SIDE EFFECTS

Stem cell therapy can cost anywhere between $500 to $50,000. 

The cost depends on many variables such as the type of stem cells that are being used, where you are performing the treatment, where the laboratory is located, and if the cells that are being used are ethically sourced & regulated.

SIDE EFFECTS & RISKS

Some serious side effects that can occur include: 

• Administration site reactions

• The ability of cells to move from placement sites and change into
  inappropriate cell types or multiply

• Failure of cells to work as expected

• The growth of tumors.
  

Unproven stem cell treatments can be unsafe, so remember - make sure to do your research and ask as many questions as you can before you to commit to an actual treatment. If you are considering treatment in the United States, ask your health care provider if the FDA has reviewed the treatment.

CONCLUSION
 

The results from clinical trials and studies have demonstrated that stem cell have great potential for regeneration medicine and help with age-related problems such as slower regeneration time and degradation of our tissues. However, stem cell treatments are still regarded as experimental in the US. With further development of stem cell technology, it is only a matter of time before it becomes an effective treatment for aging-related diseases and offer new kind of alternatives for antiaging.

Being treated with stem cells is also not without significant risks, including the potential to cause cancer.  Therefore, restraint is advised. Stem cell therapies should only be considered where other options are not effective. If you choose to have a stem cell treatment make sure you go to an approved and accredited facility. Also, it is best to consider treatments which have already shown some promise such as site injections or scaffolds, avoid anyone touting the benefits of a systemic intravenous injection.  

REFERENCES

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5260805/

2) Tsang SH (2013) Stem cell biology and regenerative medicine in ophthalmology. Springer, New York

3) Somasundaram I (2014) Stem cell therapy for organ failure. Springer, New Delhi

4) https://www.ncbi.nlm.nih.gov/pubmed/25797907

5) https://www.ncbi.nlm.nih.gov/pubmed/26315571

6) https://doi.org/10.1155/2016/7315830

7) https://doi.org/10.1111/j.1582-4934.2002.tb00451.x

8) https://www.nature.com/articles/s41536-017-0033-0

9) https://doi.org/10.5966/sctm.2014-0132

10) https://doi.org/10.1126/science.aaf2693

11) https://doi.org/10.1186/s13018-016-0378-x

How to boost your immunity from COVID-19

The rapid spread of COVID-19 has the world in a panic, at the time of writing this article most countries are in lockdown. This lockdown will help slow the spread but it will not eliminate COVID-19 completely. Staying home, using hand sanitizer and wearing a mask are some of the best ways you can protect yourself and your loved ones, but there is still a risk you will be exposed. If you are it will pay to have a healthy immune system to help you fight off the virus. Being locked indoors might make getting fresh air and exercise difficult so in this article we outline some other ways you can help boost your immune system.

WHAT IS COVID-19?

Corona viruses are family of viruses that cause diseases in animals. They often leave us with cold and flu like symptoms.

Corona viruses spread via droplets, which are extinguished from the body when a person sneezes, coughs, sweats, or even talks or breathes. If you are standing close to an infected person, you may ingest such micro droplets directly by breathing them in. Alternatively, the droplets can land on a surface that you touch. The virus can then be transferred from your hands into your body when you touch your mouth, nose or eyes with your infected hands. That is why it’s important to keep track of your hygiene and often wash your hands with sanitizers or soap.

With COVID-19 approximately 80 percent of cases have mild infection and for the first days many people carrying the disease may display no symptoms at all – which makes the spread a lot harder to control.

WHY IS social distancing IMPORTANT?

We are often told to stay at home and practice social distancing. Why is that so important?

The virus needs a host (living body) in order to replicate itself. If there are no living cells, the spreading of the virus will stop. But it is worth mentioning that viruses can still last on different kinds of surfaces for some time before dying off. We still don’t know for how long exactly, one study has shown that virus can remain in the air for up to 3 hours, on copper up to 4 hours, on cardboard up to 24 hours and on plastic and stainless steel up to 72 hours (1) (2). Another study has shown that COVID-19 is very similar to other human coronaviruses and can stay on metal, glass or plastic for up to nine days (3).

It also allows us to make sure the most vulnerable people are not exposed to the virus. This includes people with pre-existing conditions (chronic diseases, heart disease, cancer), elderly people with respiratory problems or weakened immune systems. 

Viruses like COVID-19 are able to hijack some of the replication functions of our cells in order to copy themselves and spread. In other words: they enter our cell’s and use our cell’s own materials to replicate themselves. This can weaken our immune system and for people with pre-existing conditions and/or respiratory issues – it can even lead to death.

As most people recover from the virus within a few weeks theoretically if everyone isolated for several weeks, most people would recover and the virus would not be able to find a new host to continue replicating and subsequently it would die.

WHAT ARE 5 WAYS TO BOOST OUR IMMUNE SYSTEM AGAINST CORONA VIRUS?

Boosting your immune system is especially important while there is the possibility you may be exposed to a corona virus. Below are some daily habits you can try to include in your lifestyle.

1.   EAT A HEALTHY & BALANCED DIET

Mushrooms

They contain high levels of selenium and B vitamins like riboflavin and niacin. They also contain beta-flucan that have been shown to activate leukocytes – these are small little cells that are part of our body’s immune system. They help the body fight infection and other diseases.

Agaricus bisporus – “The Common Mushroom” is widely distributed in North America and Europe and it has been shown to stimulate body’s immune response (4).

Vitamin C

Make sure to get your daily source of vitamin C because this vitamin is soluble in water and gets washed out of our body very quickly. Foods rich in vitamin C include; broccoli, kiwi, cantaloupe, papaya, red, green or yellow pepper, sweet potato, tomatoes, strawberries and cauliflower.

Vitamin C deficiency results in a reduced resistance against certain pathogens. With regard to the common cold different studies have shown that intake of vitamin C may slightly reduce duration of the illness in healthy persons (5).

Elderberry

Some studies have suggested elderberry extract works for flu infections by reducing the duration of the flu. This may mean it can help your immune system against COVID-19.

Probiotics - low fat probiotic yogurt

Probiotics are bacteria and yeasts with a lot of healthy benefits for our body – they can be found in foods such as yogurt, kefir, sauerkraut, pickles, traditional buttermilk. It has been studied that probiotics are potentially effective in combating respiratory diseases such as common cold (6).

Patients that want to decrease the number of days they are ill with a common cold might benefit from the long-term use of probiotics (that contain strains like Lactobacillus and Bifidobacterium) (7).

Eat fruit and vegetables

A diet that is rich in fruit and vegetables may provide protection against cardiovascular disease, cancers and other chronic diseases. Fruits and vegetables are rich in antioxidants, vitamin C, carotenoids, flavonoids – components that have been shown to enhance our immune response.  

Fruit and vegetables intake is often low in older people which has been associated with increased chronic disease risk (8). In times like these it is important to remind ourselves (and especially elderlies) to eat a variety of fruit and vegetables.

Zinc

Zinc is a mineral that keeps the immune system strong, helps heal wounds, and supports normal growth. People who are deficient in zinc are more susceptible to cold, flu and other viruses (10). Taking zinc in the form of supplements can be a great way to consume your daily recommended intake, especially for the elderly (9).

Low-carb diet

A rise in blood sugar may increase the risk of infections and other complications (10). So you may want to limit processed sugars and cut down on carbs.

2.   GET SOME SUNLIGHT AND FRESH AIR

People who spend a lot of time indoors often lack vitamin D3. Deficiency in vitamin D has been associated with increased susceptibility to infection (11).

Taking Vitamin D supplement seemed to have a mild protective effect against respiratory-tract infections. Patients that were deficient in vitamin D benefited even more from protective effects (12).

It may be hard to get outdoors if you are on lockdown but if you have a backyard, or a balcony the use them. Otherwise try opening a window to get your daily sunlight. You can also take vitamin D supplements if you are unable to get natural sunlight.

3.   REGULAR EXERCISE

Studies have shown that those who exercise tend to suffer fewer infections than those who do not (13). It is not recommended to use shared gym equipment (like weights) because they may be surfaces that are infected with virus, however there are many home-exercise routines you can find on YouTube which are suitable for self-isolation and social distancing.
        

4.   GET PLENTY OF SLEEP

During sleep your brain recharges and cleans itself from all the inflammatory toxic waste of the day (14). There are plenty of studies that support the belief that sleep is very important for health in general. A study from 2017 has shown that people with insomnia had, in average, less immune response to the influenza vaccine (15).

5.   STRESS MANAGEMENT

Chronic stressors likely diminish immune function (16). Stop worrying about things you have little control over such as your stocks, or the virus epidemic - because it will only lead to unnecessary stress.

There are good habits that you can develop that will lead to less stress such as meditation, exercise, and short walks. 

6.  LIMIT SMOKING AND ALCOHOL CONSUMPTION

In times of stress, people may drink or smoke more as a coping mechanism. Quitting both of these habits would be ideal but if you are unlikely to quit then “moderation is key”.

Smokers and heavy drinkers have increased risk of catching infections and suffering severe complications from infections like COVID-19 (17) (18).

Lastly don’t forget about good hand hygiene and social distancing. If you don’t get sick that’s great! But if you do, at least you can say you are prepared for it.

REFERENCES

(1)   https://www.nejm.org/doi/10.1056/NEJMc2004973

(2)   https://www.livescience.com/how-long-coronavirus-last-surfaces.html

(3)   https://www.journalofhospitalinfection.com/article/S0195-6701(20)30046-3/fulltext

(4)   https://www.ncbi.nlm.nih.gov/pubmed/19885842

(5)   https://www.ncbi.nlm.nih.gov/pubmed/19263912

(6)   Br J Nutr. 2014;112:41–54

(7)   https://www.pharmacist.com/article/can-probiotics-shorten-duration-common-cold

(8)   https://academic.oup.com/ajcn/article/96/6/1429/4571488

(9)    https://www.webmd.com/vitamins-and-supplements/supplement-guide-zinc

(10) https://academic.oup.com/qjmed/article/112/2/101/5133268

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

(12) https://www.ncbi.nlm.nih.gov/pubmed/28202713

(13) https://www.ncbi.nlm.nih.gov/pubmed/29713319

(14) Lange T, et al. Effects of sleep and circadian rhythm on the human immune system, 2010

(15) https://www.ncbi.nlm.nih.gov/pubmed/27077395

(16) https://aacijournal.biomedcentral.com/articles/10.1186/1710-1492-4-1-2

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/

(18) https://www.ncbi.nlm.nih.gov/pubmed/29883409  

Stem Cell Therapy for Sports-Related Injuries

In the last 5 years, we have seen an increasing number of professional athletes turning to stem cell therapies to recover from injury. Tiger Woods, Rafael Nadal, and Max Scherzer have all been reported to have undergone stem cell therapy for their sports-related injuries. 

While stem cell therapy was once prohibitively expensive for most, prices have come down significantly, making it more accessible. In this article we will discuss what stem cells are, the various treatments available and their efficacy and cost.

What are stem cells?

Stem cells are cells in the body that have the potential to self-renew, develop into other types of cells, or divide into identical cells. When there is an adequate source of resources and the right environment, stem cells have the ability to change and become cells with highly specialized functions. Moreover, stem cells are the cells that are responsible in tissue repair and injury recovery in the muscles, liver, kidneys, and lungs (1). There are several types of stem cells:

• Pluripotent stem cells could become progenitors of any type of cell in the body. For example, embryonic cells could become stomach, lung, skin, or brain cells.
  
  
  
  

• Multipotent stem cells develop into different specialized cells of a specific tissue. Unlike pluripotent cells, the fate of multipotent cells is limited.
  
  
  
  

• Mesenchymal stem cells (MSCs) are an example of multipotent cells that can develop into bone cells, cartilage cells, and muscle cells. MSCs are currently very significant in stem cell therapy because they can readily be harvested from adult donors, unlike the other types of cells.
  
  
  
  

• Unipotent stem cells have the ability to become only one type of cell. For example, the satellite cells of the skeletal muscle are limited to becoming mature skeletal muscle cells (2).

What is stem cell therapy?

Stem cell therapy is a treatment approach that utilizes stem cells grown in the laboratory. These cells are used to replace lost tissues or to assist existing tissues in performing specific functions. 

Current techniques of stem cell therapy commonly utilize MSCs because they can be derived from various adult organs and tissues, making it easier to be acquired as compared to pluripotent cells. MSCs can be harvested from the placenta, fat cells, liver, lung, or blood vessels (3). 

Stem cells are first harvested or isolated from the donor tissue. The cells are then grown or cultured in the laboratory. When successfully cultured, stem cells are then injected to the recipient and are expected to home to the target organ, in most cases, to the injured site. The recipient is then monitored for possible inflammatory reactions following the injection of stem cells (3).

Stem cell therapy for injury repair

The US Department of Health and Human Services estimates that the average annual number of sports and recreation-related injuries is at 8.6 million per year (4). The ability of MSCs to become mature bone, cartilage, or and other connective tissues make them ideal sources of regenerative tissues for injury repair, especially for sports-related injuries. MSCs could function as regulators of growth and maintenance in these tissues (1). In addition, MSCs release different substances that stimulate the existing cells in the injured tissue to undergo cell division, hence increasing the number of cells and promoting tissue survival (5).

Current regenerative medicine techniques for sports-related injuries include 3 methods:

·       Platelet-rich plasma

·       Bone marrow concentrate

·       Direct grafting of stem cells

The use of BMC and PRP injections have been effective in addressing failed healing or delayed healing fractures. Other recent developments also show BMC and PRP to be effective in rib and mandibular fractures (6). Meanwhile, through the direct grafting of tissue-specific stem cells, MSCs that have matured into the desired tissue type can be integrated into the target tissue (5). Let’s take a quick look at each of these methods.

Platelet-rich plasma

PRP contains a high concentration of platelets and various biologic substances such as platelet-derived growth factor (PDGF), vascular endothelial growth factor (VEGF), fibroblast growth factor (FGF), and many others. As the cells are derived from the patient the potential for adverse reactions and infection is very low. PRP is not made up of stem cells, but the use of PRP has been found to stimulate MSC proliferation. Thus, PRP is a vital component of stem cell-based therapy in sports-related injuries (7). 

A study published in 2012 showed that the local application of PRP in the repair of rotator cuff injury in patients reduced the pain after surgery. In addition, long-term results showed that PRP aided in the healing of rotator cuff injury in patients (8).
 

Bone marrow concentrate

Bone marrow concentrate (BMC) is another tool that is used for sports-related bone injuries and other lesions. BMC is a rich mixture of MSCs, different bioactive molecules, white blood cells, and platelets. Just like PRP, BMC is also harvested from the patient. This reduces the risk of infection and immune reactions. BMC is used to deliver stem cells to damaged bone, thus initiating repair and healing.

A clinical study done in 2016 showed that treatment of discogenic back pain with BMC injections provided relief of pain and disability improvement. BMC was delivered via disc injection to 26 patients, which showed improvement over the span of 2 years. This will not only benefit athletes with back injuries, but also the general public who could be chronically experiencing back pain (9). Another study published in 2015 reported that the use of BMC for open Achilles tendon repair resulted to excellent outcomes, characterized by early mobilization and zero re-ruptures (10).

Direct grafting of stem cells

Emerging biotech research studies have used the direct grafting of stem cells to focus on the production of tissue engineered bone bioscaffolds. These bioscaffolds are meant to function as a porous and permeable solid structure for stem cell attachment, growth, and migration. Such scaffold material would make it easier for stem cells to adhere to the injured tissue and promote growth of new cells (5). Most of the current studies on the use of stem cells on grafts to repair bone and muscle injuries are still experimental. No clinical trials have been reported so far.

How much does stem therapy cost?

The cost of stem cell therapies depends largely on the specific type of stem cells and tissues involved and the extent of injury. In the US, stem cell therapy for knee injuries range from $3000 to $5000 but the most expensive ones can reach up to $50,000. The same type of treatment costs as low as $2000 in Mexico and in Asian countries such as Thailand.

References

1. Stem cells and the evolving notion of cellular identity. Daley, G. 1680, 2015, Vol. 370.

2. Adult stem cells: hopes and hypes of regenerative medicine. Dulak, J., et al. 3, 2015, Vol. 62.

3. Browne, C., Chung, T. and Atkinson, K. The Biology of Mesenchymal Stem Cells in Health and Disease and Its Relevance to MSC-Based Cell Delivery Therapies. [book auth.] L. Chase and M. Vemuri. Mesenchymal Stem Cell Therapy. New York : Humana Press, 2013.

4. American Physical Therapy Association. Sports and Recreation-Related Injuries Top 8.6 Million Annually. APTA. [Online] January 4, 2017. https://www.apta.org/PTinMotion/News/2017/1/4/SportsInjuries/.

5. Young, M. and Doran, M. Mesenchymal Stem Cell Therapies for Bone and Tendon Conditions. [book auth.] L. Chase and M. Vemuri. Mesenchymal Stem Cell Therapy. New York : Humana Press, 2013.

6. Siddiqui, I., Mazzola, T. and Shiple, B. Techniques for Performing Regenerative Procedures for Orthopedic Conditions. [book auth.] G. Malanga and V. Ibrahim. Regenerative Treatments in Sports and Orthopedic Medicine. New York : Demos Medical Publishing, 2018.

IS HGH AN EFFECTIVE ANTI-AGING DRUG?

Growth Hormone (GH) has been shown to offset many of the side effects of aging. Supplementation can reduce body fat, increase lean muscle, improve skin elasticity, energy and sex drive. Many claim GH is a “fountain of youth”. However several studies point to a significant potential downside - increased GH levels may reduce lifespan. In this article we will discuss the latest findings and the pros and cons of GH supplementation for anti-aging.

WHAT IS A HUMAN GROWTH HORMONE?

HGH or GH is a hormone produced by the pea-sized pituitary gland that is located at the base of our brains. In the early stages of our lives it fuels growth, it also helps maintain tissues and organs throughout life. 

WHAT ARE THE EFFECTS OF GROWTH HORMONE?

GH stimulates body growth by stimulating the liver and other tissues to secrete IGF-1 (Insulin-like Growth Factor). IGF-1 is anabolic - it increases lean muscle mass and reduces fat tissue simultaneously. It also promotes neurogenesis which is the growth of new brain cells and has neuroprotective properties – it prevents brain cells from dying.

However, as we age there is a natural slowdown in GH production and consequently IGF-1. This can lead to muscle wasting, loss in bone density, reduced skin elasticity, increased fat retention, loss of immune function and cognitive decline – many of the signs we associate with aging. 

Many people supplement synthetic GH to prevent some of the side effects of aging. HGH promoties muscle, bone growth and also slows down apoptosis. Apoptosis is a programmed cell death that protects against the spreading of infectious diseases and cancer, but it can also lead to the death of healthy cells as we get older. GH also promotes new nerve growth in the brain which can lead to better cognitive performance and wellbeing (1) (2).

WHAT EFFFECT DOES IT HAVE ON THE IMMUNE SYSTEM?

Our immune systems deterioate with age. One of the organs responsible for our immune system to function properly is thymus – this is the primary lymphoid organ of the immune system. Within lymphoid organs T-cells mature. T-cells are type of white blood cells that are essential part of our immune system. They determine the specificity of immune response to foreign substances in the body or in other words – antigens.

The thymus is fully developed by the time we are 10 years old but then it starts shrinking. This gradual shrinking is related to the decline in our immune systems as we get older.

So called thymic involution (the shrinking of the thymus with age) leads to growing mortality risk, decrease in tissue mass and depletion of critical immune cell populations. That is linked to age-related increases in cancer incidence, infectious diseases, autoimmune conditions, generalized inflammation and atherosclerosis (3). 

Supplementation with GH has been shown to help rejuvinate the Thymus and therefore boost our immune systems.

THREE-DRUG COMBINATION TO BOOST THE IMMUNE SYSTEM

From 2015-2017 a human clinical trial was conducted in attempt to reverse various aspects of human aging. It was called TRIIM (Thymus Regeneration, Immunorestoration, Insulin Mitigation). In this trial they used growth hormone to reverse biological aging of the immune system in a population of 51 to 65 year old healthy men. 

GH is known to increase blood sugar levels so they used combined GH with DHEA and metformin to keep blood sugar levels in check. Metformin is used to treat people with type 2 diabetes and has been  proposed as a candidate for slowing aging in humans before. All of the mentioned drugs (GH, DHEA, metformin) have been linked to slowing the aging process in the laboratory (4).

During the trial the composition of thymus was checked and blood samples were taken to analyze immune cell counts. The trial's results were impressive, the patients Thymus' appeared to regenerate, fat tissue was replaced with regenerated, healthy tissue. Not only that, the parcipants' biological age was 1.5 years lower than when they first entered the trial! The sample size in this study was small but the results were very consistent

What is interesting is that this study showed that supplementing with GH for a relatively short time period led to a rejuvination of the thymus. Other studies have demonstrated similar results, short term supplementation such as 6 months can lead to significant changes in our organs, winding back the body clock by years (5).

SO WHAT IS THE DOWNSIDE?

While GH may help you to feel and look younger, increased levels of GH (or more specifically IGF-1) has been linked to shorter lifespan. This has led to a great deal of confusion in the anti-aging community, is GH a fountain of youth, or a potential accelerant of the aging process?

In experiments in mice, worms and flies the subjects with lower levels of GH lived longer. Mice with GH and insulin-like growth factor (IGF-1) deficiencies lived 50 % longer than mice of the same species with no deficiencies. It appears GH or at least IGF-1 promotes growth but also depresses life span across many species (6). In humans decreased IGF-1 is in fact correlated with the longevity of centenarians (people who has reached the age of 100 years).

Elevated levels of circulating IGF-1 might decrease lifespan because IGF-1 causes increased cell proliferation which can raise our suceptibility to diseases such as cancer (7). Too much of human growth hormone can also cause arthritis, diabetes and even heart failure.

Reduced growth hormone and IGF-1 may also increase lifespan by increasing the expresion of genes that are involved in stress resistance and DNA repair. 

However, we should be wary, the reduction of IGF-1 expression levels can come at an expensive cost especially when it comes to muscle and brain maintenance and repair. Results from various studies have been very inconsistent (8).

IS IT A TRADE OFF?

Ecologists and other evolutionary biologists have pointed out dozens of trade-offs in natural populations. Perhaps individuals that reproduce (or reproduce more) have a corresponding decrease in some fitness trait such as longevity (9). Evolution may be forced to accept costly tradeoff later in life in exchange for better chances for early individual reproductive success.

IGF-1 is good example of an evolutionary trade off. IGF-1 stimulates rapid growth (tissues and organs growth) and development in early stages of our lives but it can also have some negative long-term effects such as cancer and can increase mortality.

This theory works very well with the counterintuitive findings that most of the »longevity genes«  discovered in various organisms are either loss-of-function mutations or mutations that reduced the level of gene expression (8). 

The evidence to support this theory is still limited. There is a lot of IGF-1 early in our lives but the effects are not as harmful. Later in life IGF-1 is at very low levels so the correlation between higher levels of IGF-1 in our teens and risk of cancer and other diseases in our older years is very hard to explain.

how can we balance the benefits, while minimizing the risks?

FIRST TRY TO BOOST GH LEVELS NATURALLY

Some scientists claim enhancing GH and IGF the natural way may maximize the benefits without the costs. There are natural and effective ways we can increase natural growth hormone levels:

Strenuous exercise has been shown to increase growth hormone levels
but it is important to mention that we can get acclimated to exercise over
time which will lead to less hormone secretion from glands.

Intense heat stress induces a massive rise in GH - 30 minute sauna
therapy has been shown to cause a rapid boost in growth hormone levels.
A research study from 2007 found that group with a 30 minute
continuous sauna session showed higher elevations in hGH levels (10).

Eat a healthy diet, rich in healthy fats and low in sugar.

Get plenty of sleep.


DON'T GO CRAZY

If you choose to supplement with GH, make sure you see a doctor and get your blood tested first. Supplementation with exogenous GH is only recommended for people who are unable to boost their GH to healthy levels using the natural methods described above. 

Supplementation is usually only considered for people older than 40, this is when the drop in GH becomes more noticable. If supplementing make sure the dose you take doesn't take your GH levels higher than that of a health 30 year old. 

Only supplement for short periods of time (not more than 3 months) and take regular breaks. Supplementing for 3 months once per year should be more than enough to restore the thymus to healthy function. Not taking GH for extended periods will help to reduce the potential negative impact on longevity.

CONCLUSION

Growth hormone supplementation provides many physical and psychological benefits however the correlation between higher GH levels and shorter lifespans is worrying - therefore moderation is advised. Further research with larger and more diverse populations are needed before we will fully understand how to maximise the benefits and minimize the risks. In the meantime try boosting your GH levels naturally, through high intensity training, sauna, a healthy diet and making sure you get plenty of sleep. If you decide to supplement do so only under the supervision of a doctor and not for more than 3 months a year.

REFERENCES

1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682398/

2.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305861/

3.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276058/

4.   https://onlinelibrary.wiley.com/doi/full/10.1111/acel.13028

5.   https://singularityhub.com/2019/09/17/the-first-evidence-that-drugs-could-turn-back-the-clock-on-our-
biological-age/

6.   https://academic.oup.com/biomedgerontology/article/67A/6/652/583809

7.   Longo, V. D. and L. Fontana. 2010. Caloric restriction and cancer prevention: metabolic and molecular mechanisms. Trends Phamacol. Sci. 31:89-98.

8.   https://wjmh.org/DOIx.php?id=10.5534/wjmh.180018

9.   Leroi, A. M., A. Bartke, G. D. Benedictis, C. Franceschi, A. Gartner, E. Gonos, M. E. Feder, T. Kivisild, S. Lee, N. Kartal-Ozer, Schumacher, M., Sikora, E., Slagboom, E., Tatar, M., Yashin, A. I., Vijg, J, and B. Zwaan. 2005. What evidence is there for the existence of individuals genes with antagonistic pleiotropic effects ? Mech. Age. Dev. 126:421-429

10.  https://journals.indexcopernicus.com/search/article?icid=890538 

What is intermittent fasting and what are the benefits?

Intermittent fasting, refers to a diet that involves avoiding food intake, for a period of time, on a regular basis. Intermittent fasting delivers many benefits beyond just weight-loss, it may even help to extend lifespan. In this article we explore what intermittent fasting is, what benefits it can deliver and various methods of practicing this diet.

What is intermittent fasting?

Intermittent fasting is a special diet in which people have to restrict how much or when they eat food in a given period of time. It involves eating food only during a specific number of hours in a day or week.  

Intermittent fasting differs from other diets in that it does not tell you what you can or can’t eat, nor how much to eat. During the feeding times you can eat whatever you want, and as much as you want! 

There are various methods of intermittent fasting, some lasting hours and some lasting several days, we will go into more detail on the different methods of fasting later in this article. 

Typically, during the period of fasting you may not eat any food, however there are exceptions on some longer fasting programs you may be allowed a small amount of calories. During the fasting period you are allowed to drink water, unsweetened tea and coffee, and other low-calorie beverages.

What are the benefits of intermittent fasting?

Promotes longevity

Animal studies have shown that intermittent fasting can significantly extend lifespan. The results are striking, in one study rats who fasted every other day lived 83% longer on average than the control group (1).

While the effect on longevity hasn’t been proven in humans, intermittent fasting has been shown to deliver a range of benefits in humans which should contribute to increased lifespan, these are outlined below.

Promotes weight loss

Obesity is one of the common precursors to several diseases including heart attacks, high cholesterol, stroke, hypertension, and diabetes. These disorders are known to reduce the lifespan of a person and also affect their quality of life. 

Intermittent fasting can promote weight loss by triggering the use of fats stored in the body (2). 

Intermittent fasting involves eating fewer meals, which reduces the calorie intake of a person. Unless the person compensates for the reduced number of meals by overeating during the phase of food intake (typically you won’t), the overall calorie consumption of a person stands reduced. 

Intermittent fasting also causes reduced insulin production, increased growth hormone secretion (up to 5x normal amounts), and increased norepinephrine levels all of which support the breakdown of fats to be used as energy (3) (4).

Fasting is a quick way to lose weight

May help prevent cancer

Fasting slows down the rate of cell growth, and stimulates autophagy, the body’s clean up mode. Both of these effects may help to reduce the growth of cancers, or even eliminate small tumors and pre-cancerous cells. Conclusive human studies are still needed but the results in animals appear promising. 

In one study a group of rats were infected with tumors, 50% of those on calorie restriction survived 10 days later, whereas only 13% of those with normal diets survived (5). 

In addition, fasting during chemotherapy treatment seems to reduce the side effects of chemotherapy. This works because chemotherapy targets rapidly dividing cells. During fasting cell division slows down, this slowing effect is far more pronounced in regular tissues than in cancer cells. Thus the chemotherapy is able to better target cancer cells while affecting fewer healthy cells (6).

Improves organ and brain health 

Intermittent fasting can improve the health of vital organs including the brain, heart, liver, and kidneys, thereby improving longevity. For example; research studies have revealed that intermittent fasting can improve the risk factors for heart attacks such as hypertension, inflammatory markers, cholesterol and triglycerides levels, and blood sugar levels (7).

It can also slow down the degenerative changes in the brain and improve cognitive functions such as memory, attention span, and problem-solving skills. It may reduce the risk of degenerative brain disorders like Alzheimer's disease, and dementia and thus, improve longevity (8).

Fasting can help protect our brains from degenerative diseases like dementia

How else does it benefit longevity, at a cellular level?

Improved cellular clean up processes

Our cells incur a huge amount of DNA damage on a daily basis. This is caused by environmental factors such as solar radiation and pollution, by-products from our metabolism such as free radicals, and the DNA replication itself is prone to error.

Fortunately, our bodies can repair damaged DNA. One method of DNA repair is via the sirtuin proteins. Sirtuins are a family of proteins that assist in DNA repair. They are activated when the body senses it is in a stressed state (e.g. fasting). Activating the sirtuins accelerates the DNA repair processes in our bodies. 

Fasting also stimulates a cellular detoxification processes known as autophagy (9). Autophagy is the body's way of cleaning out cellular trash to restore the health and functioning of cells. This cellular trash if left uncleared can lead to inflammation and even cancer.

Every day our DNA incurs millions of DNA strand breaks, which need to be repaired

Improved mitochondrial functions

A research study conducted by Harvard researchers has shown that intermittent fasting could increase lifespan by slowing down degenerative changes in the body and delaying the effects of aging. It is believed to work by improving general health by modifying the activities of the mitochondrial network inside the body cells and tissues (10).

Mitochondria work like small power plants for our cells. Mitochondria also play a key role in the aging of the cells. The studies have shown that changing the shape of mitochondrial networks can enhance the power generating abilities of the cells and thereby improve their longevity and lifespan. 

More importantly, it also illustrates that fasting could manipulate these mitochondrial networks and thus, maintain their "youthful" state (11).

Mitochondria are the power factories of our cells

Reduced oxidative stress and inflammation 

Oxidative stress and inflammation in the cells can speed up the aging process. 

Oxidative stress occurs due to the damage caused by unstable molecules known as free radicals. Free radicals have the ability to react with and damage other molecules such as proteins and DNA. This can trigger degenerative and cancerous changes in healthy organs. Similarly inflammation in the body can cause damage to nearby cells and DNA.

Several studies have shown that intermittent fasting could enhance the body's resistance to free radical damage or oxidative stress and reduce inflammation to slow down aging. It can also reduce the risk of cancer by protecting healthy cells against toxins and carcinogenic agents like free radicals (12).

What method of intermittent fasting seems to be the most effective?  

There are several different forms of intermittent fasting, the most common approaches are described below. Ultimately, the best method of fasting is the one which works for you. Choose something you can stick to and incorporate in your routines.

Shorter fasts 

Shorter fasts last for less than 24 hours. Shorter fasts are more suitable for people who are new to fasting and are not used to avoiding food intake for prolonged hours. Shorter fasts still deliver a range of benefits and can be easier to incorporate into your weekly habits.  

There are two common approaches, the 16:8 and the 20:4. 

In 16:8 intermittent fasting, the person should fast every day for 16 hours continuously. Sometimes, it is also called the 8-hour eating ‘window’ method. All meals should be consumed within the 8-hour time period. The 8-hour time period needs to be continuous and cannot be broken down into two or more phases. 

For the rest of the 16 hours of each day you should not consume any calories. This method can be followed safely every day.

An example of 16:8 is eating all your food between 11:00 am and 7:00 pm. This would require you to skip breakfast and have an early dinner. You can eat 2 or 3 meals during the 8-hour period. You can also choose any continuous time period of 8 hours to eat depending on your routine or personal preferences. 

20:4 is another form of short fasting method that involves a 4-hour window for eating and a 20-hour window for fasting. You can choose a continuous time period of 4 hours such as between 1:00 pm and 5:00 pm every day and avoid food intake for the remaining 20 hours. This would generally involve eating 1 meal or 2 smaller meals within the 4-hour period.

Shorter fasts need to be done more frequently in order to derive the expected health benefits. 

24-hour fasts

A longer fast of 24 hours can be adopted by those who feel they have the capacity to go without food for a longer duration. We suggest you try a couple of shorter fasts first before working your way up to a 24-hour fast. 

The 24-hour intermittent fasting involves avoiding food intake from lunch to lunch or dinner to dinner. For example; you can eat dinner on the first day, , skip breakfast and lunch the next day, then eat dinner.  This form of intermittent fasting is usually done 1 to 3 times per week. 

The 5:2 intermittent fasting approach is a popular form of the 24 hour fast. The 5:2 approach involves fasting for 24 hours 2 times per week, on the other 5 days you can eat normally.

Alternate-day fasting is another common approach to the 24 hour fast whereby a person fasts for 24 hours every second day. During the other days they can eat normally.

Extended fasting

This form of intermittent fasting lasts for more than 24 hours. Extended fasting is recommended only for people who have some experience with fasting and are already comfortable fasting for 24 hours. Anyone considering extended fasting should consult their doctor first to ensure they would not be at any risk while fasting.

Extended fasting involves avoiding food intake for 2 to 14 days. Fasting for more than 14 days is not advisable as it can increase the risk of refeeding syndrome, which occurs due to the dangerous shift in minerals and fluids once food is re-introduced after a long period of fasting.

It is advisable to use multivitamin supplements during extended fasting to avoid nutritional deficiencies.

Can I consume some calories when fasting?

If you find it difficult to go completely without food for 24 hours you can still achieve many of the benefits of fasting if you consume only a small number of calories during the fasting period. 

This approach won’t deliver such extreme changes as fasting completely however incorporating some calories can make fasting more sustainable in the long term for many people, therefore leading to better long term results.  

If you do consume calories it is important not to consume more than 800 calories in the fasting period. 800 calories should be sufficient to help avoid food cravings and reduce the risk of hypoglycemia or low blood sugar levels. The calories can be consumed as a single meal or spread throughout the day. 

If you eat on fasting days, try to stick to low calorie foods which are high in fiber

How often do you need to fast?

It is only when intermittent fasting is adopted as a dietary habit over several weeks or months that a you will see real long term results, and derive benefits such as improved longevity.

If you choose the shorter fasting approach, this should be done at least 3-5 times per week. 24-hour fasts can be done 1-3 times a week. The frequency of longer fasts depends upon duration. A 48 hour fast could be done once per week but a 4 day fast should not be done more frequently than once per month.

Intermittent fasting is easier for most people to maintain than a regular diet. Start with shorter fasts and work your way up from there. Find an approach that works for you, one which you can incorporate within your routine, and stick with it. If you do you will see results.

REFERENCES

1. https://www.karger.com/Article/Abstract/212538

2. https://www.ncbi.nlm.nih.gov/pubmed/25540982

3. https://www.ncbi.nlm.nih.gov/pubmed/15640462

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

5. https://www.ncbi.nlm.nih.gov/pubmed/3245934

6. https://www.ncbi.nlm.nih.gov/pubmed/20157582/

7. https://www.ncbi.nlm.nih.gov/pubmed/19793855

8. https://www.ncbi.nlm.nih.gov/pubmed/17306982

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

10. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30612-5

11. http://www.ncl.ac.uk/press/news/2016/02/mitochondriashowntotriggercellageing/

12. https://www.ncbi.nlm.nih.gov/pubmed/17291990/

Cycloastragenol – a revolutionary anti-aging drug or a cancer risk?

Cycloastragenol (CAG) has been heralded by some as a miracle anti-aging agent. Early studies appear promising, showing it has the ability to increase telomere length, however there is a still a lack of quality peer-reviewed research. In addition, there is some concern that taking CAG may increase the risk of certain cancers. In this article we will discuss what CAG is, how it works and the latest findings as to its efficacy and risks.

What is Cycloastragenol?

CAG is a molecule derived from Astragalus membranaceus herb. The Astragalus herb has been used in Chinese medicine for centuries. The Chinese claimed that Astragalus can prolong life and it has been used it to treat fatigue, allergies, colds, heart disease and diabetes.

CAG is one of the active ingredients in Astragalus.

Astragalus used in Chinese medicine is one of the primary sources of CAG.

What are telomeres?

Telomeres are sequences of repeated genetic code located on the end of DNA strands.

Each time a cell divides, our DNA is copied from the old cell to the new cell. As the DNA is copied a small part of the DNA is lost from the end of the DNA strand. The telomere is the sacrificial end of the DNA strand. Each time our cells divide a part of the telomere is lost and the telomere becomes shorter.

When the telomere ends get too short, the DNA can no longer be copied and the cell refuses to divide any further. The average length of telomeres is a good indicator of biological age in most organisms (shorter = older).

Our cells divide for many reasons one of which is to replace damaged and dead cells. Our skin cells are constantly dividing as we lose approximately 30,000 to 40,000 skin cells every minute!

The number of times each cell can divide is limited. The average cell will divide between 30 to 90 times before cell death. Once this limit is reached, the cell will no longer divide, thus in theory the ability for that tissue to grow or heal would be greatly reduced, potentially leading to typical signs of aging.

Fortunately, cells have the ability to secrete an enzyme called telomerase, which can add telomeres back to the ends of the DNA. When telomerase causes telomers to become longer, it leads to the turning back of the age-clock (1).

Telomeres are the “protective caps” on the end of DNA

How does CAG work?

CAG is well absorbed by the body as it can pass through and be absorbed by the intestine. It later undergoes further metabolism in the liver.

Extensive pharmacological properties have been attributed to CAG. It activates the telomerase enzyme and consequently may causes telomere elongation, it produces anti-inflammatory and anti-oxidative actions and is also reported to support healthy lipid metabolism (2).

CAG’s ability to induce telomere elongation is one of the main reasons CAG has generated so much excitement in the anti-aging community. In mice premature aging has been reversed through increased telomerase production (3).

What are the benefits of CAG?

The elongation of telomeres would allow each cell to last longer and also support the body's ability to produce new cells through more cell divisions (4). This would enable the body to replace dead and damaged cells for longer, potentially reducing aging.

Clinical research studies have demonstrated that CAG can activate telomerase in humans (5). These properties of CAG led to the belief that CAG could be used as an antiaging agent.

Later research studies were focused primarily on assessing whether CAG could actually defy the signs of aging. In various studies CAG has been shown to reduce fine lines and wrinkles, boost immunity and improve vision (6), (7), (8).

While these studies demonstrate CAG may be beneficial in increasing healthspan, no studies have yet conclusively demonstrated CAG’s ability to extend lifespan in humans.

Is CAG safe?

There is some concern that CAG may increase the risk of cancer. Critically short telomeres lead to apoptosis (cell death), in the case of cancer this would be a good thing! By preventing shortening of telomeres, the bodies ability to induce apoptosis, or programmed cell death, is affected. Apoptosis is the body’s natural defense mechanism that can help to kill the abnormal cancer cells selectively (9).

In fact, telomeres are already elongated by telomerase enzyme in nearly 80% of tumors, that is one of the reasons they are so hard to kill (10). Elongation of telomeres due to telomerase could in theory prevent the destruction of cancer cells thereby contributing to tumor growth.

Apoptosis, is the death of cells which is a normal and natural part of development

---

A lawsuit has been filed by an employee against the manufactures of a well-known CAG product.

The employee, Egan, was hired by Patton in May 2011 to help expand the reach of Telomerase Activation Sciences in foreign markets. Telomerase Activation Sciences sells a supplement called TA-65, which is claimed to elongate short telomeres.

Egan was asked to take these pills twice a day. However, later, on 14 September, he was diagnosed with prostate cancer, which, according to the lawsuit filed by Egan, could be due to TA-65.

---

However, research studies have not been able to establish any cancer risk associated with the use of CAG. Laboratory research studies in animals have shown that CAG does not induce any genotoxic or toxic effect. In a research study, the administration of CAG to rats for 3 months did not show any rise in the incidence of cancer (11).

This indicates that while physiological processes involved in cell division do suggest that CAG could cause cancer, there has been no clinical evidence to prove this claim.

Conclusion

CAG looks like a promising anti-aging compound. While it has not been proven to increase lifespan yet it has been shown to reduce various age associated biomarkers.  In addition it has been shown to reduce the signs of aging such as fine lines and wrinkles. It may also reduce the risk of degenerative diseases like Alzheimer's, Parkinson’s, retinopathies, and cataracts.

However, it is advisable to not ignore the potential risk of cancer. Careful evaluation of the safety of CAG through further long-term scientific studies is required. Anyone with a personal or family history of cancer may be advised to avoid CAG until more long-term safety studies have been conducted.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890496/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6122403/

3. https://www.nature.com/articles/nature09603

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC394507/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6755196/

6. https://www.ncbi.nlm.nih.gov/pubmed/25226016

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6122403/

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734847/

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6122403/

10. https://www.ncbi.nlm.nih.gov/pubmed/25798839

11. https://www.ncbi.nlm.nih.gov/pubmed/24316212

What causes a hangover and what can we do about it?

What causes a hangover?

The primary causes of a hangover are believed to be dehydration, oxidative stress, inflammation and nutrient deficiencies.

Dehydration

Alcohol is a diuretic, meaning it causes you to excrete more fluids (pee more) than you drink. This is caused by alcohols effects on the pituitary gland. The pituitary gland is responsible for producing vasopressin. Vasopressin is the hormone which tells your kidneys to reabsorb water rather than flushing it out. As alcohol slows down the functioning of the pituitary gland, the production of vasopressin is greatly reduced, thereby signaling the body to pass most of the fluids it receives straight through.

Feeling parched?

Oxidative Stress

Most of the alcohol you consume is chemically broken down in the liver. Enzymes break the alcohol down into acetaldehyde and then again into acetic acid. Acetic acid is subsequently converted into either fatty acids or carbon dioxide and water. Several studies have shown a correlation between the level of acetaldehyde and hangover severity(1). As the level of acetaldehyde rises the level of glutathione declines. Glutathione is our bodies primary antioxidant. Antioxidants help fight oxidative stress. Oxidative stress is damage caused by excess oxygen in the body. Lower levels of glutathione means more oxidative stress causing damage to our cells.

Inflammation

Several studies have also demonstrated that an imbalance in the immune system could be a contributor to hangover symptoms. This is caused by alcohol inhibiting the metabolism of certain inflammatory cytokines. Cytokines are proteins which play a crucial role in cellular communication and activation. Cytokines can either be pro-inflammatory (causing inflammation) or anti-inflammatory (reducing inflammation). As alcohol increases the level of inflammatory cytokines this can lead to increased inflammation which can cause symptoms such as nausea, headache and fatigue(2).

Nutrient and vitamin deficiencies

Excess alcohol consumption can lead to various nutrient deficiencies. In particular alcohol can exhaust the bodies supply or choline. Choline is an essential nutrient and is critical for the structural integrity of our cells. Choline is also used to produce acetylcholine, a neurotransmitter important for memory, mood and muscle control. Drinking can also deplete the bodies supply or several vitamins and minerals such as vitamin A, C, D, E, K and B.

All of these factors combined contribute to that hungover feeling.

what can we do to prevent a hangover?

 

Avoid sugary drinks and dark liquors

Sugar also has a dehydrating effect on the body. When the body senses it has excess sugar it causes you to urinate more, similar to alcohol. In addition, the liver plays an important part in processing both alcohol and sugar. Adding sugar to your alcoholic beverage therefore increases stress on the liver.

Many alcoholic beverages contain congeners, these are found in larger amounts in dark liquors. They can be toxic to the body and cause further oxidative stress. Excess consumption of congeners can increase the severity of a hangover(3).

Drink water and electrolytes for hydration

There is no easy way to avoid dehydration completely but a couple of simple things can minimize the extent of dehydration, these include:
- Ensuring you are well hydrated before you begin drinking
- Drinking one glass of water between every alcoholic beverage
- Consuming one liter of water at the end of the night before going to bed

Taking electrolyte supplements can also be helpful, but avoid any which contain lots of sugar. Simply adding some salt to your water helps, or try drinking a glass of vegetable/chicken broth/bullion before bed.

Top up on antioxidants

Supplementing with phenolic compounds such as resveratrol, pterostilbene or astaxanthin may improve alcohol metabolism and offset the increase in oxidative stress caused by alcohol consumption. One study showed supplementing with sprouted peanut extract in rats, which is high in resveratrol reduced symptoms of hangovers(4). Another study in humans showed that supplementation with antioxidants while drinking reduced plasma alcohol concentrations and oxidative stress(5).

Supplementation with N-acetylcysteine (NAC) and Vitamin C may also help. NAC is a precursor to glutathione, an antioxidant that helps metabolize alcohol. Glutathione is also the main scavenger of free radicals in our bodies. Vitamin C assists in the conversion of NAC to glutathione. NAC is used in hospitals to treat alcohol poisoning. Glutathione is poorly absorbed by the body when taken orally, therefore NAC is the better option for supplementation.

If you don’t want to take supplements try to eat some foods rich in antioxidants before you go out drinking. Some examples include berries, turmeric, pecans, artichokes and kale. 

Take anti-inflammatories (or curcumin!)

Anti-inflammatories such as aspirin or ibuprofen reduce the level of inflammatory cytokines and have been shown to alleviate hangover symptoms(6). These medications should only be taken with food as they can aggravate an already sensitive stomach after a heavy night drinking. A natural alternative is curcumin. Curcumin is a powerful anti-inflammatory and is gentler on the stomach. Try supplementing with curcumin before drinking, before bed and in the morning.

Take vitamins and choline

Topping up your vitamin stores with a multivitamin before bed can help replenish what a big night of drinking has taken out. As alcohol depletes your bodies choline stores it is also a good idea to eat foods rich in choline such as salmon, eggs, liver or peanuts. Alternatively, you can take a choline supplement.

Salmon and eggs are a rich source of choline.

Exercise

Some light cardio the morning after a night of drinking will get your endorphins pumping and should make you feel better. It also helps to sweat out some of the toxins left over from drinking. Just remember to drink plenty of fluids as you are likely dehydrated after a big night out. It also doesn’t need to be a marathon, just don’t lie in bed all day!

Our top supplement picks

NAC, curcumin, choline, astaxanthin and plenty of water!

References

1. https://www.ncbi.nlm.nih.gov/pubmed/20712596

2. https://www.ncbi.nlm.nih.gov/pubmed/16573591

3. https://www.ncbi.nlm.nih.gov/pubmed/20712591

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999802/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390758/

6. https://www.ncbi.nlm.nih.gov/pubmed/20712596

Everything You Need to Know About Heart Rate Variability

What is Heart Rate Variability?

Heart Rate Variability – or simply HRV – is said to be an indicator which can be used to monitor overall health, biological age, aerobic fitness and levels of stress. HRV has recently become a popular metric among biohackers and fitness fanatics, especially as technological advances now make it possible to measure at home.

HRV is the difference in timing between each heartbeat interval. The variation between heartbeats is controlled by a particular part of the nervous system referred to as the Autonomic Nervous System or ANS.

What is the ANS?

The ANS controls most of our internal organ functions, such as the heart, stomach and intestines. The ANS works whether we want it to or not, that is why you don’t have to consciously decide for your stomach to digest your food.

The ANS is a critical part of our breathing, blood pressure and digestion processes. The ANS helps keep the bodies internal environment (temperature, blood sugar, oxygen etc.) in balance.

The ANS is divided into two sub-components, namely the parasympathetic and sympathetic nervous system. In layman’s terms, these are known as the relaxation response and the fight-or-flight reaction (1).

The parasympathetic nervous system

The parasympathetic system, or relaxation response, helps with the day to day tasks such as digestion, slowing the heart rate and decreasing blood pressure.

The sympathetic nervous system

The sympathetic system, or fight and flight response, prepares the body for energy output and protects it from injury. It shuts down the gut, speeds up heart rate, increases blood pressure and increases blood sugar for energy consumption.

The sympathetic system is associated with the fight or flight response.

The brain responds to stimuli in our environment and subconsciously decides whether the body should be relaxed or in a fight or flight state. The brain sends signals from the hypothalamus to the ANS to trigger these responses in the rest of the body.

A poor night’s sleep, a stressful day at work or an argument with a loved one are some examples of negative stimuli which can trigger the fight or flight response. The body is usually capable of handling negative stimuli on a day to day basis. However, if one constantly experiences too much stress and unhealthy relationships with others, this may result in an excessive fight-or-flight response.

What Does Your Heart Rate Variability Tell You?

For a regular healthy person, the heart rate variability should increase whenever they engage in relaxing activities. If that person is doing yoga, lying in bed or simply resting, their parasympathetic nervous system is in control and their HRV is high. On the contrary when stressed, the sympathetic nervous system takes control, this results in a lower HRV (2).

HRV levels naturally change in response to your day-to-day encounters and interactions. However, chronic stress can result in the sympathetic nervous system or fight or flight response being in constant control. In healthy individuals the heart is able to quickly switch between sympathetic and parasympathetic states, resulting in a high HRV, whereas people with cardiac problems, or experiencing chronic stress may show a low HRV.

Research has shown a relationship between low HRV and depression, anxiety, cardiovascular disease and an increased risk of death (3). 

A low HRV could predict an early death!

How can I use HRV?

Stress tracking

Measuring HRV over a few minutes at the same time each day (e.g. upon waking) can provide you with a useful metric for monitoring stress levels. Knowing when your HRV is low can help you incorporate healthy habits into your day when they are most needed.


Activities such as mindfulness, meditation, sleep, and physical activity can all help increase HRV.

Prevent over-training

Elite athletes and trainers monitor heart rate in conjunction with HRV to conduct various tests to determine when the body is in need of rest or conversely when it is recovered and ready to train again. Conducting such tests reduces the risk of overtraining.

Many of the HRV monitoring devices and apps have such tests built in. One example is the Orthostatic Test from Polar (4).

What is a good score?

Generally a higher HRV score is an indicator of good health however it is not easy to define what constitutes a “good” score. HRV scores will change significantly for individuals depending on time of day, their position when the reading was taken and their activity levels. There are also a number of different ways to measure HRV and as yet there is no standardized approach (5).

It is therefore important to only compare HRV scores taken at similar times under similar circumstances and on the same device. For example upon waking, in a seated position and using a polar chest strap with the Welltory app.

The best way to judge your HRV is to monitor it over time. It is worth taking note of the average score when you are in periods of low stress, such as a holiday, and then comparing the readings on days after intense exercise or when you are experiencing lots of stress at work. There are a number of apps (mentioned below) which allow you to easily monitor this.

For those determined to know how they stack up against the general population we have included some stats below. These values are based upon the rMSSD method (6,7,8,9):

• Young, highly trained individuals 70 - 120

• Young sedentary individuals 30 - 50

• In patients with chronic heart failure in the 20s

Methods of measuring Heart Rate Variability

Most devices employ one of two approaches to monitor HRV, an ECG or PPG.

ECG

An electrocardiogram (ECG) is the most accurate way to detect HRV. An ECG measures the electrical activity of the heart. This method requires electrodes to be placed directly on the chest. The electrodes require secure contact with the skin to work effectively.

PPG

Photoplethysmography (PPG) differs from an ECG in that instead of measuring the electrical activity it illuminates the skin with a small light and then measures changes in light absorption. The skins light absorption changes in response to blood pressure and blood flow, thus this can be used to monitor HRV.  

While PPG can produce good results it can easily be disrupted, any motion during measurement or light pollution can result in an incorrect reading.

 

Recommended devices for HRV monitoring

Gone are the days when you have to be sent to the hospital just to get your HRV checked. There are now many compact and convenient devices which allow you to check you HRV whenever you want.

A chest strap which utilizes ECG technology will provide the most accurate results. Some fitness watches also claim to produce reliable HRV measures but results vary, most of these watches use PPG technology.

Recently a number of mobile phone apps have been released allowing users to measure HRV using their phone. The apps access the phones camera which uses PPG technology to measure HRV. Some companies claim these measures are accurate however there is still a lack of independent studies. When we tested these apps using both PPG via the camera and ECG using a chest strap we found the results varied significantly.

For the average user curious about HRV and interested in taking the occasional HRV reading we recommend downloading one of the apps below and using your phones camera to take a PPV reading. For the more serious enthusiast interested in monitoring HRV on a daily basis or during your exercise workout, we suggest investing in a chest strap.

Recommended mobile apps

Here are just some of the best apps when it comes to measuring and recording HRV.

Welltory

https://welltory.com/

This is one of the most user-friendly HRV-measuring apps for both iPhone and Android users.

Welltory allows users to measure their HRV using the phones camera, the camera uses PPG technology to measure HRV. Welltory can also be used with a variety of chest straps and fitness watches for a more accurate measure of HRV.  

Welltory also connects to a very wide range of other fitness trackers and apps. Welltory has a user friendly interface and can break down your HRV results easily and divide them into comprehensible categories. These categories include performance, energy and stress levels.

The basic version is available free however a fee is required to access to access premium features.

HRV4Training

https://www.hrv4training.com/

HRV4Training is another app that you can download whether you’re on an iPhone or Android device. This app also allows you to use your phones camera to obtain a PPG reading of your HRV. For a more accurate reading the app can also be used with a chest strap to obtain an ECG reading.

It’s designed to track your metrics in 30-days and then provide training suggestions on how you can do better. Unfortunately there is no free version and the basic version starts at $9.99.

Elite HRV

https://elitehrv.com/

Elite HRV is another free app available to both Android and iPhone devices. The main drawback is that it requires an external heart rate monitor, it will not allow you to use your phones camera to generate a PPV reading. We also found the design is not as user friendly as Welltory or HRV4Training.

The app is free for both operating systems, but to access the full feature set you need to pay $4.99.

 

Recommended devices

The apps Welltory and HRV4Training will allow you to take a PPG HRV reading using your phones camera. A PPG HRV reading can also be obtained using most high end fitness watches (Garmin, Polar) and even the Apple watch. For the average person a PPG reading is sufficient.

For the serious enthusiast who wants a more accurate ECG reading a chest strap is required. Below are some suggestions.

Polar H7 Bluetooth Heart Rate Sensor

Polar is an established company, well-known for its heart rate and exercise-assistive products. Their H7 Bluetooth Heart Rate Sensor can be comfortably worn on the chest and is available in two sizes. It has up to 200 hours of battery life.

The H7 uses ECG technology for a more accurate reading and is one of the more affordable HRV monitoring devices available.

Polar H10 Bluetooth Heart Rate Sensor

This is the newer model from Polar, some of the upgrades include a doubling of the battery life to 400 hours. And this model is waterproof,
so suitable for swimmers.

Garmin Premium Heart Rate Monitor

This heart rate monitoring device from Garmin measures your HRV while keeping you comfortable with its soft strap. It’s also a waterproof device so you can use it while swimming.

It can easily transmit data to any other Garmin fitness tracker or your preferred iOS or Android app.

What is High-Intensity Interval Training and does it work?

If you ask people why they are not able to exercise, many will tell you that it is because they do not have the time. This is precisely why High-Intensity Interval Training (HIIT) is interesting.

Proponents of HIIT claim that it increases fat burning and cardiovascular performance - more than traditional forms of exercise and it requires significantly less training time.

What is HIIT?

HIIT requires a person to exert maximum effort through quick, extreme bursts of exercise, followed by subsequent short recovery periods, this is then repeated several times.

The intention is to get your heart rate close to its maximum and then allow it a period of recovery before repeating. Typically, a HIIT workout lasts only 15-30 minutes.

When performing a HIIT workout you need to ensure the sets are intense enough to get your heart rate to around 80% of its maximum.

You can use the formula below to calculate the optimal HIIT heart rate for your age.

( 208 - ( age x 0.7 ) ) x 80 percent = 80% of max heart rate

What are some examples?

Walk and Sprint or Jog and SprinT

A common approach is to do a 1 minute walk followed by a 30 second sprint, repeated several times. As you progress, you can swap the walking with a light jog, also the number of repetitions can be increased. Running sets of stairs can achieve a similar effect.

Sprint cycling

Another approach is to perform a series of 30 second sprints on a stationary exercise bike, with a minute of rest in between each sprint.

Start with 5 or so repetitions and work your way up from there.

Rowing ergometer

An excellent way to get your heart rate up quickly is on the rowing machine.

Again, a series of short 30 second sprints with a 1 minute recovery period should achieve good results.

Bodyweight reps

The bodyweight rep approach involves choosing a bodyweight exercise (e.g. pushups, squats, sit ups, lunges) and doing short sets of 10 -15 reps. Between each set allow yourself a 30 second recovery period.

You can start with a few sets and increase it over time. For best results try alternating between several exercises.

Sports & Martial arts

Although sports and martial arts aren’t normally considered interval training, certain sports can have a similar effect.

Doing intense rounds of pad work in boxing, rounds of high intensity sparring in Muay Thai, or rolling at full tilt in Jiu Jitsu can get your heart rate close to its max.

Between rounds your body has time to recover, and this is then repeated several times.

Does HIIT work?

For weight loss

In short, yes.

Studies have shown that individuals can burn more calories performing a HIIT session than spending the same amount of time performing a steady state exercise (1).

In addition, after a HIIT workout the metabolic rate remains higher for several hours after exercise. This means your body continues to burn calories at a higher rate, even after the workout. While this effect also occurs with regular exercise it is more pronounced with HIIT training (2).

Combined these effects mean HIIT can be a very effective tool for weight loss. Even with only a relatively low amount of time investment HIIT has been shown to work well. (3).

For cardiovascular fitness

Research indicates HIIT can reduce resting heart rate and blood pressure in overweight individuals with high blood pressure (4).

One study showed that HIIT may be more effective at lowering blood pressure than moderate-intensity exercise, which is usually what the doctor recommends. (5).

Another study showed that HIIT significantly enhanced cardiovascular performance (VO2max and O2 pulse and power output) in active men and women. (6)

For muscle mass

Some HIIT workouts are likely to lead to increases in muscle mass in the muscles utilized in the workout. However HIIT training itself is not the ideal tool for muscle gains, weight training is still the most effective way to pack on muscle.  

If you are looking to gain muscle with your HIIT workout then it is best to use a HIIT workout which incorporates weights, circuit training such as CrossFit is a good example.

Other health benefits

Anti ageing

HIIT helps to offset age-related decline in muscle cell function.

One study found that muscle cell function, especially cell metabolism improved after only 12 weeks of HIIT training. HIIT also improved age-related decline in mitochondria, which means that it helped in promoting healthy cell growth, which combats overall physical deterioration (7).

Reducing blood sugar and insulin resistancE

HIIT has been found to be potentially beneficial to people at risk of type 2 Diabetes. It has been shown to be more effective than traditional exercise for reducing blood sugar and increasing insulin resistance (8).

What are the risks?

Cardiac risk appears low

Some critics of HIIT have expressed concern that pushing the heart close to its maximum may increase the risk of a negative cardiac event. The research indicates this is not the case.

Ulrik Wisløff, head of the Cardiac Exercise Research Group at the Norwegian School of Science and Technology concluded that risk of a cardiovascular event is low for people with heart disease that perform HIIT (9).

Wisloff and his colleagues have analyzed approximately 50,000 hours of HIIT data, which they collected from patients with heart disease in Norway. Only two instances of cardiac arrest, both of which were non-fatal, were recorded in seven years of data.

Wisloff states that it’s generally much more dangerous for people with heart disease not to perform HIIT than to perform it.

Despite these finding anyone with unstable angina or severe heart issues should speak with their doctor before performing HIIT.

Higher risk of injuries to muscles, ligaments and joints

The biggest risk factor from HIIT is injury. A study conducted by Rutgers New Jersey Medical School showed that HIIT significantly increases the risk for injury (10).

The research team analyzed records in the National Electronic Injury Surveillance System from 2007 through 2016, and they found 3,988,902 injuries caused by exercise equipment such as barbells, kettlebells, and boxes, or calisthenics such as burpees, push-ups, and lunges -- all of which are common in HIIT programs. Most of the injuries involved knees, ankles, and shoulders.

Conclusion

HIIT is a powerful tool for weight loss, improving cardiovascular health, lowering blood sugar and fighting the effects of age. It can be a great way to achieve good results for people who have limited time to work out.

While there is some risk of injury, the improvements in overall health should lower the risk of many other more life-threatening diseases.

To reduce the risk of injury it is important to understand if you have any pre-existing conditions or physical weaknesses. Tailor your workout around any such weaknesses and make sure you have proper instruction on technique. Before each work out warm up appropriately, and ensure adequate recovery time between sessions.

REFERENCES:

1. https://www.ncbi.nlm.nih.gov/pubmed/25162652

2. https://www.ncbi.nlm.nih.gov/pubmed/27747847

3. https://www.ncbi.nlm.nih.gov/pubmed/22648463

4. https://bjsm.bmj.com/content/51/6/494

5. https://www.ncbi.nlm.nih.gov/pubmed/20448634

6. https://www.ncbi.nlm.nih.gov/pubmed/22201691

7. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30099-2

8. https://www.ncbi.nlm.nih.gov/pubmed/26481101

9. https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.112.123117

10. https://news.rutgers.edu/research-news/high-intensity-interval-training-increases-injuries-rutgers-study-finds/20190407#.XTZuAOgzbIV