Health

We have noticed a lot of misinformation being spread recently about immune function and respiratory diseases such as COVID-19 and feel it is time to set the record straight. Respiratory diseases affect the nasal mucosa, airways or lungs and encompass a wide range of conditions from the common cold to pneumonia. The immune system is a complex network of cells, body tissues and organs that work together to protect your body on a daily basis from infections such as those mentioned above.

Scientific research shows that certain supplements can reduce the risk of infection and the severity of symptoms. In this article, we will discuss supplements that have been scientifically proven to safely support your immune system.

As always, it is recommended that you consult a doctor before starting any supplement program if you have a medical condition, suspect you have a medical condition or are taking any medications.

Fermented foods, probiotics and prebiotics can have anti-inflammatory and anti-pathogenic effects

Your digestive tract contains a rich community of healthy microbes that fight off outside invading pathogens and act as the body's first line of defense against infection. In addition, through a process called fermentation, they digest nutrients like fiber and other carbohydrates that you otherwise could not, resulting in the production of byproducts that play many important roles in the human body, ranging from protecting the gut to improving insulin sensitivity.

Recent research has found that your gut flora is a key component of a healthy immune system and your body's ability to fight viral and bacterial infections. Both probiotic supplements and fermented foods, which are a source of live bacteria, can significantly reduce your risk of infection by fighting pathogens in the gut and contributing to anti-inflammatory pathways throughout the body.

Certain strands of bacteria have stronger infection-protective and anti-inflammatory effects than others. Lactobacillus plantarum, Bifidobacterium lactis, Lactobacillus casei and Lactobacillus rhamnosus (also known as Lactobasciullus GG) are among the best "fighters" against viral infections in general and upper respiratory tract infections in particular (1, 2, 3, 4).

If you are considering using a probiotic supplement, then you should look for a product that contains at least one or two or more of the above-mentioned strands of probiotic bacteria.

Your diet can also be an important tool for supporting healthy gut flora. Fermented foods such as kimchi, sauerkraut, miso and tempeh, as well as yogurt and kefir can directly add healthy bacteria to your gut, while prebiotic supplements and foods such as beans and cruciferous vegetables can help these bacteria to thrive better in your gut.

Zinc can help make infections less severe

Zinc plays an important role in immune function as it is involved in the cell-mediated and humoral immune response - two types of immunity in which an immune response specific to a particular pathogen is generated. Low zinc levels or a zinc deficiency can therefore reduce the number of your immune cells available to fight pathogens that invade the body.

After a review of 13 randomized, placebo-controlled trials on zinc and the common cold, researchers concluded that taking zinc within the first 24 hours of the first cold symptoms can reduce the duration of the cold and alleviate the symptoms of the illness (5).

Men need about 11 mg and women about 8 mg of zinc per day. Zinc is primarily found in red meat and seafood - especially oysters and molluscs. Zinc is also found in plant sources such as whole grains and pulses - albeit in smaller quantities. In addition, zinc from plant sources is less easily absorbed by the body than zinc from animal sources. Vegetarians and older people are at a higher risk of inadequate dietary zinc intake.

Although it is important to meet your daily zinc requirements, it is equally important not to overdo it with your zinc intake. The maximum amount of zinc you should consume per day is 40 mg. A higher intake can lead to copper deficiency and neurological problems (6, 20).

If you are struggling to meet your daily zinc requirements or are experiencing the first signs of a cold, it may be useful to take 25 mg of zinc per day. Zinc supplements are best taken on an empty stomach.

Vitamin C can support the immune system

You can't talk about immune function without mentioning vitamin C. Just like zinc, vitamin C is an essential micronutrient that must be obtained from the diet. Vitamin C plays an important role in immune function by acting as an antioxidant, improving immune cell function and supporting anti-inflammatory pathways in the body.

Vitamin C deficiency can lead to impaired immune function and increased susceptibility to infections. A study review (19) looked at hundreds of studies examining the role of vitamin C in immune function. The researchers concluded that supplementation with 100 to 200 mg of vitamin C per day can prevent respiratory infections.

Many supplements contain 1,000 mg of vitamin C per tablet or capsule. The bad news is that the absorption of vitamin C decreases with increasing intake. For example, at a high intake (around 1,200 mg) only 16% is absorbed, whereas at a low intake (< 20 mg) 98% is absorbed. As soon as you reach 1,000 mg, less than 50% of the vitamin C intake is excreted in the urine (20). For this reason, vitamin C is best taken in two to three smaller doses with meals.

Toxicity does not usually occur with vitamin C, but undesirable side effects can occur if the upper tolerated amount (2,000 mg per day) is exceeded over the long term (7).

Vitamin C is most abundant in fresh, whole foods such as pineapple, kiwi and broccoli. For this reason, it is not surprising that a lack of consumption of fresh foods, among other causes, has contributed to vitamin C deficiency being one of the leading nutrient deficiencies in the Western world (19).

As a water-soluble vitamin, vitamin C cannot be stored in the body. For this reason, it is important to consume foods rich in vitamin C every day to meet daily requirements.

Adequate vitamin C intake is essential for the proper functioning of the immune system. If you are concerned about not getting the necessary amount of vitamin C, you should consider taking two to three smaller servings (200 mg) of vitamin C daily.

Vitamin D supplementation can protect the upper respiratory tract

Studies show that people with optimal vitamin D levels are less susceptible to colds and other respiratory infections than those with low vitamin D levels. In a systemic randomized review (the gold standard of scientific research), vitamin D supplementation appeared to protect against acute respiratory infections such as the common cold. This was particularly true for people who were previously vitamin D deficient (8).

In addition, it was observed that the likelihood of developing upper respiratory tract infections was inversely proportional to the serum (blood) levels of vitamin D. In other words, this means that the likelihood of respiratory tract infection increases as your vitamin D levels decrease (9). Serum vitamin D levels should be above 32 ng/ml for optimal health.

The bottom line is that optimal vitamin D levels could protect you from respiratory infections. You should therefore aim for an intake of at least 1,000 IU of vitamin D per day, with many experts recommending significantly higher amounts in the range of 2,000 to 4,000 IU per day.

Natural food sources of vitamin D include cod liver oil, oily fish, mushrooms and egg yolks. However, apart from cod liver oil and natural sun exposure, the low levels of natural vitamin D in the diet mean that supplementation with vitamin D is the only way to achieve optimal levels.

Ginseng can relieve symptoms of upper respiratory tract infections in the elderly

Ginseng is a root with strong antioxidant effects that contribute to reduced inflammation, immune function support and other health benefits. Several studies have shown positive effects of ginseng on colds and respiratory infections.

In a systemic review that looked at several studies, researchers concluded that ginseng extract can reduce the duration of a cold (10). The same results were replicated in a randomized double-blind control study in which subjects were given ginseng extract for four months (11). Of particular relevance is that ginseng was able to reduce both the risk and duration of respiratory symptoms in older people by 48% and 55% respectively (12).

Ginseng could therefore be particularly helpful for older people. It works best when taken within a two-hour window around a meal. An optimal dosage is 2,000 mg of ginseng extract per day.

Garlic can activate genes associated with immune function and reduce the likelihood of disease

Garlic has been used by many different cultures in the past to fight infectious diseases due to its antimicrobial, antifungal and antiviral properties (13). Modern studies have shown that garlic can activate immune system genes and reduce both the severity and risk of colds.

In a randomized double-blind study, subjects were given a garlic supplement or a placebo over a 12-week period from November to February - the flu and cold season. The group that received garlic had fewer cases of illness and also recovered more quickly from colds than the placebo group (14).

In a similar study design, after 45 days of garlic supplementation, subjects showed significantly improved function of NK and T cells, both of which are involved in immune function, compared to the placebo group. After 90 days, the garlic group also had fewer cold symptoms, sick days and number of colds than the placebo group (15). Finally, another study found that adding garlic to meals activated genes associated with immune function (16).

You can either add garlic to your diet in its natural form, or use supplements that contain garlic extracts in concentrated form and also do not cause garlic odor. A good dosage is 500mg of garlic extract twice a day with breakfast and dinner.

The facts about elderberry and echinacea are not yet clear

Elderberry syrup has recently appeared in the spotlight as a natural way to support the immune system. The flowers and berries of the Sambucus nigra species have been most commonly studied and used in tea or syrup.

However, only a handful of small studies (about four) have been conducted to date. Although the results were positive - elderberry supplementation can reduce the duration and severity of upper respiratory symptoms - the amounts used varied from study to study (17).

In one study, for example, 300 mg of elderberry extract was used, while in another study 60 ml of elderberry syrup was used for five consecutive days. Sambucol, one of the most popular commercially available elderberry syrup products, contains just 3.8 mg of elderberry per 10 ml serving - and a full 8 grams of sugar. Even if taken several times a day, this would not be enough to reach the levels used in clinical trials.

And now something about echinacea. In a meta-analysis that looked at 24 randomized controlled trials, scientists concluded that echinacea could not be shown to have benefits in the treatment of the common cold.

Furthermore, in 2003, a study made headlines when scientists looked at 59 different echinacea supplements available on the market. They found that only 52% of the products tested contained the amounts of echinacea stated on the label and 19% contained no echinacea at all (18).

Due to the lack of studies on elderberry and the inconclusive results on echinacea, these two plant extracts cannot be recommended for treating colds or supporting the immune system at this time.

So which supplements can support the immune system?

Scientists who have studied the effectiveness of different supplements for fighting colds, flu, respiratory infections and other related symptoms are largely in agreement: taken daily, the following supplements are associated with a reduced risk of infection, reduced duration and reduced severity of symptoms, with each of these supplements having different unique properties that can support the immune system:

• Probiotics
• Zinc
• Vitamin C
• Vitamin D
• ginseng
• Garlic

We hope this summary will help you choose wisely and put you in the best position to protect yourself from contracting COVID-19 or other respiratory illnesses.

References:

1. 19747410 Consumption of a fermented dairy product containing the probiotic Lactobacillus casei DN-114001 reduces the duration of respiratory infections in the elderly in a randomized controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/19747410
2. 20803023 Randomised, double-blind and placebo-controlled study using new probiotic lactobacilli for strengthening the body immune defence against viral infections.https://www.ncbi.nlm.nih.gov/pubmed/20803023
3. 23020819 Effect of Lactobacillus rhamnosus LGG® and Bifidobacterium animalis ssp. lactis BB-12® on health-related quality of life in college students affected by upper respiratory infections. https://www.ncbi.nlm.nih.gov/pubmed/23020819
4. 25927096 Probiotics for preventing acute upper respiratory tract infections. https://www.ncbi.nlm.nih.gov/pubmed/25927096
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273967/
6. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
7. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
8. https://pubmed.ncbi.nlm.nih.gov/28202713
9. https://pubmed.ncbi.nlm.nih.gov/19237723
10. https://www.ncbi.nlm.nih.gov/pubmed/19592479
11. https://www.ncbi.nlm.nih.gov/pubmed/16247099
12. https://pubmed.ncbi.nlm.nih.gov/16566675/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
14. https://www.ncbi.nlm.nih.gov/pubmed/11697022
15. https://www.ncbi.nlm.nih.gov/pubmed/22280901
16. https://www.ncbi.nlm.nih.gov/pubmed/26423732
17. https://www.ncbi.nlm.nih.gov/pubmed/30670267
18. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/215276
19. https://www.ncbi.nlm.nih.gov/pubmed/29099763
20. Groff. Advanced Nutrition and Human Metabolism. Australia: Wadsworth/Cengage Learning, 2009. print.

Source: https://blog.insidetracker.com/supplements-support-immunity-against-respiratory-infection

Cholesterol is made in your liver and has many important functions. For example, it helps to keep the walls of your cells flexible and is needed to make several hormones.

However, like everything in the body, too much cholesterol or cholesterol in the wrong places creates problems.

Like fat, cholesterol does not dissolve in water. Instead, its transportation in the body depends on molecules called lipoproteins, which carry cholesterol, fat and fat-soluble vitamins in the blood.

Different types of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein (LDL) lead to cholesterol buildup in the walls of blood vessels, which can lead to clogged arteries, strokes, heart attacks and kidney failure

In contrast, high-density lipoprotein (HDL) helps carry cholesterol away from blood vessel walls and helps prevent these diseases

This article will discuss 10 natural ways to raise the "good" HDL cholesterol and lower the "bad" LDL cholesterol.

The link between diet and blood cholesterol

The liver produces as much cholesterol as the body needs. It packages cholesterol with fat in very low density lipoproteins (VLDL).

As VLDL delivers fat to cells throughout the body, it changes to the denser LDL, or low-density lipoprotein, which carries cholesterol wherever it is needed.

The liver also makes high-density lipoprotein (HDL), which carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and protects against clogged arteries and other types of heart disease.

Some lipoproteins, particularly LDL and VLDL, are susceptible to free radical damage in a process called oxidation. Oxidized LDL and VLDL are even more damaging to heart health (3).

Although food companies often advertise products as low in cholesterol, dietary cholesterol actually has little effect on the amount of cholesterol in the body.

This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.

For example, one study randomly assigned 45 adults to eat more cholesterol in the form of two eggs daily. In the end, those who ate more cholesterol did not have higher total cholesterol levels or changes in lipoproteins, compared to those who ate less cholesterol

While dietary cholesterol has little effect on cholesterol levels, other foods in your diet can worsen them, such as family history, smoking and a sedentary lifestyle.

Likewise, several other lifestyle choices can help increase beneficial HDL and decrease harmful LDL. Below are 10 natural ways to improve your cholesterol levels.

1. focus on monounsaturated fats

Unlike saturated fats, unsaturated fats have at least a double chemical bond that changes the way they are used in the body. Monounsaturated fats have only one double bond.

Although some recommend a low-fat diet for weight loss, a study of 10 men found a 6-week, low-fat diet reduced levels of harmful LDL, but also reduced beneficial HDL

In contrast, a diet high in monounsaturated fats reduced harmful LDL but also protected higher levels of healthy HDL.

A study of 24 adults with high blood cholesterol came to the same conclusion, where a diet high in monounsaturated fat increased beneficial HDL by 12%, compared to a diet low in saturated fat

Monounsaturated fatty acids can also reduce the oxidation of lipoproteins, which contributes to clogged arteries. A study of 26 people found that replacing polyunsaturated fats with monounsaturated fats in the diet reduced the oxidation of fats and cholesterol

Overall, monounsaturated fats are healthy because they reduce harmful LDL cholesterol, increase good HDL cholesterol and reduce harmful oxidation (9Reliable source).

Here are a few great sources of monounsaturated fats. Some are also good sources of polyunsaturated fats:

Olives and olive oil
Canola oil
Nuts, such as almonds, walnuts, pecans, hazelnuts and cashews
Avocados

SUMMARY

Monounsaturated fatty acids such as those found in olive oil, canola oil, nuts and avocados reduce "bad" LDL, increase "good" HDL and reduce oxidation that contributes to clogged arteries.

2. use polyunsaturated fats, especially omega-3s

Polyunsaturated fatty acids have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fatty acids reduce "bad" LDL cholesterol and lower the risk of heart disease.

One study replaced saturated fats in 115 adult diets with polyunsaturated fats for eight weeks. In the end, total and LDL cholesterol levels were reduced by around 10%

Another study included 13,614 adults. They replaced saturated fats with polyunsaturated fats and provided about 15% of total calories. Their risk of coronary heart disease fell by almost 20%

Polyunsaturated fatty acids also appear to reduce the risk of metabolic syndrome and type 2 diabetes.

Another study changed the diet of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood sugar and fasting insulin levels dropped, indicating a reduced risk of type 2 diabetes.

Omega-3 fatty acids are a particularly heart-healthy type of polyunsaturated fatty acid. They are found in seafood and fish oil supplements

Omega-3 fats are found in high amounts in oily fish such as salmon, mackerel, herring and deep-sea tuna such as bluefin or albacore, and to a lesser extent in shellfish including shrimp (15).

Other sources of omega-3 fatty acids include seeds and nuts, but not peanuts.

SUMMARY

All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fatty acids are a type of polyunsaturated fat with additional heart benefits.

3. avoid trans fats

Trans fats are unsaturated fats that have been modified through a process called hydrogenation.

This is done to make the unsaturated fats in vegetable oils more stable as an ingredient. Many margarines and shortenings are made from partially hydrogenated oils.

The resulting trans fats are not fully saturated, but are solid at room temperature. For this reason, food companies have used trans fats in products such as spreads, pastries and cookies - they provide more texture than unsaturated, liquid oils.

Unfortunately, partially hydrogenated trans fats are handled differently in the body than other fats, and not in a good way. Trans fats increase total cholesterol and LDL, but decrease beneficial HDL by up to 20%

A study of global health patterns estimated trans fats could be responsible for 8% of heart disease deaths worldwide. Another study estimated that a law restricting trans fats in New York will reduce heart disease deaths by 4.5%

In the United States and a growing number of other countries, food companies are required to list the amount of trans fats in their products on nutrition labels.

However, these labels can be misleading because they are allowed to round off if the amount of trans fat per serving is less than 0.5 grams. This means that some foods contain trans fat even though their labels say "0 grams trans fat per serving".

To avoid this trick, read the ingredients in addition to the nutrition label. If a product contains "partially hydrogenated" oil, it has trans fat and should be avoided.

SUMMARY

Foods with "partially hydrogenated" oil in the ingredients contain trans fats and are harmful, even if the label claims the product has "0 grams of trans fat per serving."

4. eat soluble fiber

Soluble fiber is a group of different compounds in plants that dissolve in water and cannot be digested by humans.

However, the beneficial bacteria that live in your gut can digest soluble fiber. In fact, they need it for their own nutrition. These good bacteria, also called probiotics, reduce both harmful types of lipoproteins, LDL and VLDL

In a study of 30 adults, taking 3 grams of soluble fiber supplements daily for 12 weeks reduced lDL by 18%

Another study of fortified breakfast cereals found that added soluble fiber from pectin reduced LDL by 4% and fiber from psyllium reduced LDL by 6%

Soluble fiber may also help increase the cholesterol benefits of taking a statin drug.

A 12-week study had 68 adults add 15 grams of the psyllium product Metamucil to their daily 10-mg dose of the lipid-lowering drug simvastatin. This proved to be as effective as taking a larger 20 mg dose of the statin without fiber

The benefits of soluble fiber reduce disease risk. A comprehensive review of several studies found that high fiber intakes of both soluble and insoluble fiber reduced the risk of death by almost 15% over 17 years

Another study of over 350,000 adults found that those who consumed the most fiber from grains and cereals lived longer, and they were 15-20% less likely to die during the 14-year study period

The best sources of soluble fiber include beans, peas and lentils, fruit, oats and whole grains. Fiber supplements such as psyllium are also safe and inexpensive sources.

SUMMARY

Soluble fiber nourishes healthy probiotic gut bacteria and removes cholesterol from the body, reducing LDL and VLDL. Good sources include beans, peas, lentils, fruit, psyllium and whole grains including oats.

5. exercise

Exercise is a win-win situation for heart health. Not only does it improve physical fitness and help fight obesity, but it also reduces harmful LDL and increases beneficial HDL

In one study, twelve weeks of combined aerobic and resistance exercise reduced particularly harmful oxidized LDL in 20 overweight women

These women exercised three days a week with 15 minutes of aerobic activity each day, including walking and jumping jacks, resistance band training, and low-intensity Korean dance.

While even low-intensity exercises like walking increase HDL, the benefits increase

Based on a review of 13 studies, 30 minutes of activity five days a week is enough to improve cholesterol and reduce the risk of heart disease.

Ideally, aerobic activity should increase heart rate to about 75% of maximum. Resistance training should be 50% of maximum effort.

Activity that increases heart rate to 85% of maximum increases HDL and also decreases LDL. The longer the duration, the greater the effects

Resistance exercise can reduce LDL even at modest intensity. At maximum effort, it also increases HDL. Increasing the number of sets or repetitions increases the benefit

SUMMARY

Any type of exercise improves cholesterol and promotes heart health. The longer and more intense the exercise, the greater the benefits.

6. losing weight

Diet affects the way your body absorbs and produces cholesterol.

A two-year study of 90 adults on one of three randomly assigned weight loss diets found weight loss on one of the diets increased the absorption of cholesterol from the diet and decreased the creation of new cholesterol in the body

Over these two years, "good" HDL increased while "bad" LDL did not change, reducing the risk of heart disease.

In another similar study of 14 older men, "bad" LDL also decreased, providing even greater heart protection.

A study of 35 young women showed reduced formation of new cholesterol in the body during weight loss over six months

Overall, weight loss has a double benefit on cholesterol by increasing beneficial HDL and decreasing harmful LDL.

SUMMARY

Weight loss reduces total cholesterol, in part by reducing the formation of new cholesterol in the liver. Weight loss had different, though generally beneficial, effects on HDL and LDL in different studies.

7 Do not smoke

Smoking increases the risk of heart disease in several ways. One of them is by changing how the body deals with cholesterol.

The immune cells in smokers are unable to clear cholesterol from blood vessel walls back into the blood for transportation to the liver. This damage is related to tobacco tar and not nicotine

These dysfunctional immune cells may contribute to the more rapid development of clogged arteries in smokers.

In a large study of several thousand adults in Pacific Asia, smoking was associated with decreased HDL levels and increased total cholesterol

Fortunately, quitting smoking can reverse these harmful effects

SUMMARY

Smoking appears to increase bad lipoproteins, decrease "good" HDL and hinder the body's ability to send cholesterol back to the liver to be stored or broken down. Quitting smoking can reverse these effects.

8. use alcohol in moderation

In moderation, the ethanol in alcoholic beverages increases HDL and reduces the risk of heart disease.

A study of 18 adult women found that drinking 24 grams of alcohol from white wine daily improved HDL by 5% compared to drinking equal amounts of white grape juice

Alcohol also improves 'reverse cholesterol transport', which means that cholesterol is removed from the blood and blood vessel walls and returned to the liver. This reduces the risk of clogged arteries and heart disease

While moderate alcohol consumption reduces the risk of heart disease, too much alcohol damages the liver and increases the risk of addiction. The recommended limit is two drinks a day for men and one for women

SUMMARY

1-2 drinks per day can improve hdL cholesterol and reduce the risk of clogged arteries. However, heavy alcohol consumption increases heart disease risk and harms the liver.

9 Consider plant sterols and stanols

Several types of supplements show promise for managing cholesterol.

Plant stanols and sterols are plant-based versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.

However, because parts of their chemistry differ from human cholesterol, they do not contribute to clogged arteries.

Instead, they lower cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the intake of cholesterol.

Small amounts of plant stanols and sterols are found naturally in vegetable oils, and are also added to certain oils and butter substitutes.

One study of 60 men and women found eating yogurt with one gram of plant stanols reduced LDL by about 15%, compared to a placebo. Another study showed that they reduced LDL by 20%

Despite these benefits for cholesterol, available studies have not proven that stanols or sterols reduce the risk of heart disease. The higher doses in supplements are not as well tested as the small doses in vegetable oils

SUMMARY

Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They have not been shown to reduce heart disease.

10. try supplements

There is strong evidence that fish oil and soluble fiber improve cholesterol and promote heart health. Another supplement, coenzyme Q10, shows promise in improving cholesterol, although its long-term benefits are not yet known.

Fish oil

Fish oil is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

A study of 42 adults found that taking 4 grams of fish oil daily reduced the total amount of fat carried in the blood. In another study, taking 6 grams of fish oil daily increased HDL

A study of over 15,000 adults also found that omega-3 fatty acids, including from fish oil supplements, reduced the risk of heart disease and increased life expectancy

Psyllium

Psyllium is a form of soluble fiber available as a supplement.

A four-week study of 33 adults found that cookies fortified with 8 grams of psyllium reduced total cholesterol and LDL cholesterol by almost 10%

Another study found similar results with a 5-gram psyllium supplement twice daily. LDL and total cholesterol decreased by approximately 5% over an extended period of 26 weeks

Coenzyme Q10

Coenzyme Q 10 is a food chemical that helps cells produce energy. It is similar to a vitamin, except that the body can produce its own Q10 to prevent deficiency.

Even if there is no deficiency, additional Q10 in the form of supplements may have benefits in some situations.

Several studies with a total of 409 participants found coenzyme Q10 supplements reduced total cholesterol. In these studies, LDL and HDL did not change

Coenzyme Q10 supplements may also be beneficial in the treatment of heart failure, although it is unclear whether they reduce the risk of developing heart failure or heart attacks

SUMMARY

Fish oil supplements and soluble fiber supplements such as psyllium improve cholesterol and reduce the risk of heart disease. Coenzyme Q10 supplements reduce total cholesterol levels, but it is unclear whether this prevents heart disease.

The bottom line

Cholesterol has important functions in the body, but can cause clogged arteries and heart disease if it gets out of control.

Low-density lipoprotein (LDL) is susceptible to free radical damage and is the biggest contributor to heart disease. In contrast, high-density lipoprotein (HDL) protects against heart disease by carrying cholesterol away from blood vessel walls and back to the liver.

If your cholesterol is out of balance, lifestyle interventions are the first line of treatment.

Unsaturated fats, soluble fiber and plant sterols and stanols can increase good HDL and decrease bad LDL. Exercise and weight loss can also help.

Eating trans fats and smoking are harmful and should be avoided.

If you are concerned about your cholesterol levels, have them checked by your doctor. A simple blood sample taken after an overnight fast is all that is required.

Intermittent fasting is a dietary pattern in which you alternate periodically between fasting and eating phases. Numerous studies have shown that this diet can have significant benefits for the body and brain.

Here are 10 science-based health benefits of intermittent fasting.

1. intermittent fasting changes the function of cells, genes and hormones

When you don't eat for a period of time, several things happen in your body. Among other things, your body initiates important cellular repair processes and changes its hormone levels to make stored fat more accessible.

Here are some of the changes that take place in your body during fasting:

• Insulin levels: insulin blood levels drop significantly, which promotes fat burning (1).
• Growth hormones: Blood levels of growth hormones can increase fivefold (2, 3). Higher levels of this hormone promote fat burning and muscle tissue building and have numerous other benefits (4, 5).
• Cellular repair: The body induces important cellular repair processes, including the removal of waste products from cells (6).
• Gene expression: Beneficial changes occur in various genes and molecules that are associated with longevity and protection against disease (7, 8).

Many of the benefits of intermittent fasting are linked to changes in hormones, gene expression and cell function.

Summary: When you fast, your insulin levels decrease while your growth hormone levels increase. In addition, your cells initiate important cellular repair processes and changes in genes.

2. intermittent fasting can help you lose weight and belly fat

Many of the people who practice intermittent fasting do so to lose weight (9). In general, intermittent fasting will result in you eating fewer meals per day. Unless you compensate by eating more at other meals, you will end up eating fewer calories.

In addition to this, intermittent fasting improves hormone function to promote weight loss. Lower insulin levels, higher growth hormone levels and increased levels of norepinephrine (noradrenaline) all increase the breakdown of body fat and promote its use to fuel the body.

For this reason, short-term fasting increases your metabolic rate by 3.6 to 14%, which helps you burn more calories (10, 11). In other words, intermittent fasting works on both sides of the calorie equation. It increases your metabolic rate (increased calorie expenditure) and reduces the amount of food you eat (reduced calorie intake).

According to a 2014 study review, intermittent fasting can cause weight loss of 3 to 8% within 3 to 24 weeks (12), which is a huge amount (12). The subjects in these studies also lost 4 to 7% of their waist circumference, indicating that they lost a lot of belly fat. Belly fat is the harmful fat in the abdomen that can promote numerous diseases.

A study review also showed that intermittent fasting resulted in less muscle loss than continuous calorie restriction (13).

All in all, intermittent fasting can be a very effective weight loss tool. Summary: Intermittent fasting can help you consume fewer calories while increasing your metabolic rate. It is also an effective tool for reducing belly fat.

3. intermittent fasting can reduce existing insulin resistance and reduce the risk of type 2 diabetes.

Type 2 diabetes has become a widespread disease over the last few decades. This condition involves high blood sugar levels in the context of insulin resistance. Anything that can reduce existing insulin resistance should help to lower blood glucose levels and protect against type 2 diabetes.

Interestingly, intermittent fasting has been shown to have great benefits in the presence of insulin resistance and can lead to impressive reductions in blood glucose levels (12). In human studies on intermittent fasting, blood glucose levels decreased by 3 to 5%, while insulin levels decreased by 20-31% in the fasting state (12).

In a study conducted with diabetic rats, it was shown that intermittent fasting can protect against kidney damage, which is one of the most serious complications of diabetes (13).

All this implies that intermittent fasting could protect people with an increased risk of diabetes from developing type 2 diabetes. However, there may be some differences between the sexes here. A study conducted with female subjects showed that blood glucose control had worsened after 22 days of intermittent fasting (14).

Summary: Intermittent fasting can - at least in men - reduce existing insulin resistance and lower blood glucose levels.

4 Intermittent fasting can reduce oxidative stress and inflammation in the body

Oxidative stress is one of the steps towards ageing and numerous chronic diseases (14). It involves unstable molecules called free radicals that can react with and damage other important molecules (such as proteins in DNA) (15).

Several studies have shown that intermittent fasting may increase the body's resistance to oxidative stress (16, 17). In addition, studies show that intermittent fasting can help fight inflammation, which is another driving force in all kinds of common diseases (17m, 18, 19).

Summary: Studies show that intermittent fasting can reduce oxidative damage and inflammation. This should have benefits in protecting against aging and the development of numerous diseases.

5 Intermittent fasting could have a positive effect on heart health

Heart disease is the leading cause of death worldwide (20). Different health markers (called risk factors) are known to be associated with either an increased or decreased risk of heart disease.

Intermittent fasting has been shown to reduce numerous risk factors including blood pressure, total and LDL cholesterol, blood lipid levels, inflammatory markers and blood glucose levels (12, 21, 22, 23).

However, a lot of these results are based on studies conducted with animals. The effects of intermittent fasting on heart health in humans therefore need to be investigated further before recommendations can be made.

Summary: Studies show that intermittent fasting may reduce numerous risk factors for heart disease.

6. intermittent fasting induces numerous cellular repair processes

When we fast, the cells in our body initiate a cellular waste removal process called autophagy (7, 24). This process involves the breakdown and metabolism of defective and dysfunctional proteins that accumulate within cells over time.

Increased autophagy may offer protection against numerous diseases including cancer and Alzheimer's disease (25, 26).

Summary: Fasting stimulates a metabolic pathway called autophagy, which removes waste products from cells.

7 Intermittent fasting may help protect against cancer

Cancer is a serious disease characterized by uncontrolled cell growth. Fasting has been shown to have several positive effects on metabolism that could lead to a reduced risk of cancer.

Although further human studies are needed, promising results from animal studies suggest that intermittent fasting may help protect against cancer (27, 28, 29, 30).

There is also evidence from studies with cancer patients suggesting that fasting may reduce some side effects of chemotherapy (31).

Summary: Animal studies have shown that intermittent fasting may help protect against cancer. Human studies suggest a reduction in side effects of chemotherapy through intermittent fasting.

8. intermittent fasting is good for the brain

What's good for the body is often good for the brain. Intermittent fasting improves various metabolic properties that are known to be important for brain health. This includes a reduction in oxidative stress, reduced inflammation, a lowering of blood sugar levels and a reduction in existing insulin resistance.

Several studies conducted with rats have shown that intermittent fasting could promote the growth of nerve cells, which should have positive effects on brain function (32, 33). Intermittent fasting also increases levels of brain-derived neurotrophic factor (BDNF) (32, 34, 35). A lack of BDNF is associated with depression and various other brain problems (36).

Studies carried out on animals also show that intermittent fasting could also protect against brain damage caused by strokes (37).

Summary: Intermittent fasting could have important benefits for brain health. It could increase the growth of neurons and protect against brain damage.

9 Intermittent fasting could help prevent Alzheimer's disease

Alzheimer's is the most common neurodegenerative disease in the world. There is currently no cure, which is why preventing the disease in the first place is crucial.

A study conducted with rats showed that intermittent fasting can delay the development of Alzheimer's or reduce the severity of the disease (38). In a series of case studies, an intervention involving daily short-term fasting was able to significantly improve the symptoms of Alzheimer's disease in 9 out of 10 patients (39).

Studies conducted in animals also suggest that fasting may protect against other neurodegenerative diseases including Parkinson's and Huntington's disease (40, 41).

In all cases mentioned, however, further human studies are needed before definitive conclusions can be drawn.

Summary: Studies conducted in animals suggest that intermittent fasting may protect against neurodegenerative diseases such as Alzheimer's. 10.

10. intermittent fasting could help you live longer

One of the most exciting applications of intermittent fasting could be its ability to extend lifespan.

Studies conducted with rats have shown that intermittent fasting could extend lifespan in a similar way to continuous calorie restriction (42, 43). In some of these studies, the effects were quite dramatic. In one study, rats that fasted throughout the day lived 83% longer than rats that did not fast (44).

Although we are still a long way from proving this in humans, intermittent fasting has become very popular with anti-ageing devotees. Considering the known benefits on metabolism and all kinds of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.

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Source: https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting