Health

Jul 19, 2019

The 11 best foods to improve your brain power and memory

As the control center of your body, your brain is responsible for keeping your heart beating, your lungs breathing and allowing you to move, feel and think. For this reason, it's a good idea to keep your brain healthy and in optimal condition.

The foods you eat play an important role in keeping your brain healthy and can improve specific mental tasks such as memory and concentration.

This article will introduce you to 11 foods that can have a positive impact on your brain's health and performance.

1. fatty fish

When people talk about brain foods, fatty fish is at the top of the list. This type of fish includes the likes of salmon, trout and sardines, which are all rich sources of omega-3 fatty acids (1).

Around 60% of your brain is made up of fat and half of this is omega-3 fatty acids (2). Your brain uses omega-3 fatty acids to build brain and nerve cells and these fats are also essential for learning and memory (2, 3).

However, omega-3 fatty acids have a few other benefits for your brain. For one, they may slow down age-related decline in mental abilities and help protect against Alzheimer's disease (4, 5, 6, 7). On the other hand, an insufficient intake of omega-3 fatty acids is associated with impaired learning ability and depression (3, 8).

In general, eating fish appears to have health benefits. One study found that people who regularly ate baked or boiled fish had more gray matter in their brains. The gray matter contains most of the nerve cells that control decision-making, memory and emotions (9).

All in all, fish is an excellent food choice for brain health.

Summary: Fatty fish is a rich source of omega-3 fatty acids, which are an important building block of the brain. Omega-3 fatty acids play an important role in improving memory and mood, as well as protecting the brain from age-related decline.

2. coffee

If coffee is the highlight of your morning, then you'll be happy to hear that it's good for you too. Two of the main components of coffee - caffeine and antioxidants - are good for your brain.

The caffeine in coffee has a number of positive effects on your brain, including the following (9):

Increased alertness: caffeine keeps your brain alert by blocking adenosine - a chemical messenger that makes you sleepy (10, 11, 12).
Improved mood: Caffeine can also increase levels of some of your 'feel-good' neurotransmitters such as serotonin (13).
Improved concentration: One study found that when subjects drank a large coffee in the morning or smaller amounts of coffee throughout the day, they were more effective at tasks that required greater concentration (14).

In the long term, regular coffee consumption is also associated with a reduced risk of neurological diseases such as Parkinson's and Alzheimer's (9). This could be at least partly due to the high antioxidant content (15).

Summary: Coffee may help improve alertness and mood. It may also protect against Alzheimer's thanks to its caffeine and antioxidant content.

3. blueberries

Blueberries have many health benefits, including some that are specific to the brain. Blueberries and other dark-colored berries provide anthocyanins - a group of plant compounds that have anti-inflammatory and antioxidant effects (16).

Antioxidants counteract oxidative stress and inflammation - two factors that can contribute to brain aging and neurodegenerative diseases (16). Some of the antioxidants in blueberries accumulate in the brain and help to improve communication between brain cells (16, 17).

Studies conducted on animals have shown that blueberries can help improve memory and may even delay short-term memory loss (18, 19, 20).

Summary: Blueberries are packed with antioxidants that may delay brain aging and improve memory.

4. turmeric

Turmeric has been getting a lot of attention lately. This deep yellow spice is a key ingredient in curry powder and has a whole host of benefits for the brain.

Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier and thus enter the brain directly to exert its benefits in brain cells (21).

Curcumin is a powerful antioxidant with anti-inflammatory effects and is associated with the following benefits for the brain:

Memory improvement: curcumin may help improve memory in Alzheimer's patients. It may also help remove amyloid plaques, which are a hallmark of the disease (21, 22).
Relieving depression: Curcumin can increase serotonin and dopamine levels, which can improve mood. One study found that curcumin was as effective as a pharmaceutical antidepressant in relieving symptoms of depression over 6 weeks (23, 24)
Supporting the growth of new brain cells: Curcumin increases levels of brain-derived neurotrophic factor, a type of growth hormone that promotes the growth of brain cells. It may also help to delay age-related mental decline, but further studies are needed for definitive conclusions (25).

To reap the benefits of curcumin, you can cook with curry powder, add turmeric to potato dishes or drink turmeric tea.

Summary: Turmeric and its active ingredient curcumin have powerful antioxidant and anti-inflammatory benefits that can have a positive effect on brain health and performance. Studies have shown that turmeric can alleviate symptoms of depression and Alzheimer's disease.

5. broccoli

Broccoli is packed with powerful plant compounds including antioxidants (26). Broccoli is also very rich in vitamin K and provides around 100% of the recommended daily intake of this vitamin per 100 grams (27).

This fat-soluble vitamin is essential for the formation of sphingolipids - a type of fat that is densely packed in brain cells (28). Some studies conducted with older adults have linked higher vitamin K intake to better memory performance (29, 30).

In addition to vitamin K, broccoli contains a number of compounds that have anti-inflammatory and antioxidant effects and may help protect the brain from damage (31).

Summary: Broccoli contains a number of compounds with anti-inflammatory and antioxidant effects including vitamin K.

6 Pumpkin seeds

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage (31). They are also an excellent source of magnesium, iron, zinc and copper (32). Each of these nutrients is important for brain health:

Zinc: This element is crucial for nerve signaling. Zinc deficiency is associated with many neurological diseases including Alzheimer's, depression and Parkinson's (33, 34, 35).
Magnesium: Magnesium is essential for learning and memory. Low magnesium levels have been linked to many neurological disorders including migraines, depression and epilepsy (36, 37).
Copper: Your brain uses copper to help control nerve signals. And when copper levels are outside the optimal range, you're at higher risk for neurodegenerative disorders like Alzheimer's disease (38, 39).
Iron: Iron deficiency is often characterized by impaired concentration and impaired brain function (40).

Scientific research focuses mainly on these micronutrients and less on pumpkin seeds themselves. However, since pumpkin seeds are rich in all of these micronutrients, you can likely benefit from all of these benefits by including pumpkin seeds in your diet.

Summary: Pumpkin seeds are rich in many micronutrients including copper, iron, magnesium and zinc, which are important for brain function.

7. dark chocolate

Dark chocolate and cocoa powder are packed with a number of compounds such as flavonoids, caffeine and antioxidants that can boost brain function.

Flavonoids are a group of antioxidant plant compounds. The flavonoids in chocolate accumulate in areas of the brain that are responsible for learning and memory. Scientists believe that these compounds improve memory performance and may help prevent age-related decline in mental performance (41, 43, 43, 44).

This is supported by a number of studies (45, 46, 47). In a study of over 900 participants, those who ate dark chocolate more frequently performed better on a range of mental tasks than those who rarely ate chocolate (45).

Chocolate is also a legitimate mood enhancer, according to scientific research. One study found that subjects who ate chocolate experienced an increased sense of well-being compared to subjects who ate crackers (48). However, it is not yet clear whether this is due to compounds contained in chocolate or simply because the delicious taste of chocolate makes you happy (48).

Summary: The flavonoids in chocolate help to protect the brain. Studies suggest that eating chocolate can improve memory and mood.

8. nuts

Scientific research has shown that eating nuts can improve markers of heart health, and a healthy heart is associated with a healthy brain (49, 50).

A study published in 2014 showed that nuts can improve cognitive abilities and help prevent neurodegenerative diseases (51).

Another large-scale study found that women who ate nuts regularly over several years had better memory performance compared to women who did not eat nuts (49).

Several nutrients found in nuts, such as healthy fats, antioxidants and vitamin E, could explain their positive effects on brain health (52, 53). Vitamin E protects cell membranes from free radical damage, which may help slow mental decline (54, 55, 56).

Although all nuts are good for your brain, walnuts may have an additional benefit as they provide omega-3 fatty acids (57).

Summary: Nuts contain a range of brain-boosting nutrients including vitamin E, healthy fats and plant compounds.

9. oranges

You can get all the vitamin C you need in a day by eating a medium-sized orange (58). Doing this is important for brain health, as vitamin C is a key factor in preventing a decline in mental performance (59).

Consuming adequate amounts of vitamin C-rich foods can protect against age-related mental decline and Alzheimer's disease (60). Vitamin C is a powerful antioxidant that helps fight free radicals that can damage your brain cells. In addition, vitamin C supports brain health as we age (61).

Other excellent sources of vitamin C include bell peppers, guava, kiwi, tomatoes and strawberries (62).

Summary: Oranges and other foods rich in vitamin C can help protect your brain from free radical damage.

10 Eggs

Eggs are a good source of several nutrients including vitamin B6, vitamin B12, folate and choline that are linked to brain health (63).

Choline is an important micronutrient that your body uses to produce acetylcholine, a neurotransmitter that helps regulate mood and memory (64, 65). Two studies have shown that a higher intake of choline can be associated with better memory and mental function (66, 67).

However, most people do not get enough choline from their diet. Eating eggs is an easy way to get choline, as egg yolks are one of the most concentrated sources of this nutrient. An adequate intake is 425 mg of choline per day for women and 550 mg of choline per day for men, with a single egg yolk providing 112 mg of choline (64).

The B vitamins contained in egg yolk also play an important role in the brain. Among other things, they can help to slow down the progression of declining mental function in older people (68). In addition, a deficiency of two types of B vitamins - folate and vitamin B12 - is associated with depression (69).

Folate deficiency is common in older people suffering from dementia and studies show that folic acid supplementation can help minimize age-related decline in mental abilities (70, 71). Vitamin B12 is also involved in the production of certain brain chemicals and the regulation of sugar levels in the brain (69).

It is worth noting that there is very little research on the direct link between egg consumption and brain health. However, there is plenty of research supporting the brain benefits of the nutrients found in eggs.

Summary: Eggs are a rich source of several B vitamins and choline, which are needed for proper brain function and development as well as mood regulation.

11. green tea

Just like coffee, the caffeine contained in green tea can also boost brain function. In fact, green tea has been shown to improve attention, performance, memory and focus (72).

However,green tea contains other compounds that make it a good beverage for promoting brain health. One of these compounds is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps to reduce anxiety and agitation and make you feel more relaxed (73, 74, 75).

L-theanine also increases the frequency of alpha waves in the brain, which helps you relax without making you tired (76). One study review concluded that the L-theanine contained in green tea can help you relax by counteracting the stimulating effects of caffeine (72).

In addition, green tea is rich in polyphenols and antioxidants, which can protect the brain from declining mental function and reduce the risk of Alzheimer's and Parkinson's disease (77, 78). Green tea has also been shown to improve memory performance (79).

Summary: Green tea is an excellent drink to support the brain, its caffeine content improves alertness, while the antioxidants it contains protect the brain and the theanine it contains helps to relax.

Conclusion

Many foods can help keep your brain healthy. Some foods such as fruit and vegetables, as well as tea and coffee, contain antioxidants that help protect your brain from damage. Other foods such as nuts and eggs contain nutrients that support memory and brain development.

You can support your brain's health and support alertness, memory and mood by strategically including these foods in your diet.

References:

Source: https://www.healthline.com/nutrition/11-brain-foods#section12

May 14, 2019

9 proven benefits of green tea

Green tea is the healthiest drink on the planet. It is overloaded with antioxidants and nutrients that have powerful effects on our health. These include brain function, fat loss, a lower risk of numerous diseases and many more impressive benefits.

Below are 9 health benefits of green tea that are supported by scientific studies.

1. green tea contains bioactive compounds that improve health

Green tea is more than just a drink like any other. Many of the plant compounds in green tea make it a beverage that contains large amounts of important nutrients (1).

Tea is rich in polyphenols, which include effects such as anti-inflammatory, antioxidant and many other health benefits. Green tea contains about 30% polyphenols, which include large amounts of a catechin called EGCG. Catechins are natural antioxidants that help prevent cell damage and have numerous other benefits.

These substances can prevent the formation of free radicals in the body, thereby protecting cells and important molecules in the body from damage. Free radicals are also known to play a role in the ageing process and all kinds of diseases.

EGCG (epigallocatechin gallate) is one of the most powerful compounds in green tea. EGCG has been shown to alleviate various diseases and EGCG may also be the main reason why green tea has such powerful medicinal properties (2).

Green tea also contains small amounts of minerals that are important for health.

When buying green tea, make sure you choose a higher quality brand, as some of the cheaper varieties of green tea can contain excessive amounts of fluoride (3). However, even with lower quality green tea, the benefits of green tea are likely to outweigh the disadvantages.

Summary: Green tea is overloaded with polyphenol antioxidants, including the catechin ECGC. These antioxidants have numerous health benefits.

2. compounds found in green tea can improve brain function

Green tea does more than just keep you awake - it can also make you smarter. The key active ingredient is caffeine, which is known as a stimulant. Green tea does not contain as much caffeine as coffee, but enough to elicit a response without causing nervousness, restlessness or other side effects associated with too much caffeine.

In the brain, caffeine blocks a neurotransmitter called adenosine. In this way, caffeine increases the rate at which neurons fire and also increases concentrations of neurotransmitters such as dopamine and norepinephrine (4, 5).

Caffeine has been studied extensively in scientific studies and has been consistently linked to improvements in various aspects of brain function including improved mood, increased alertness, reduced reaction time and improved memory (6).

However, green tea contains more than just caffeine. It also contains the amino acid L-theanine, which is able to cross the blood-brain barrier (7). L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anxiolytic effects. It also increases dopamine levels and alpha wave activity in the brain (7, 8, 9).

Studies have shown that caffeine and L-theanine can have synergistic effects. The combination of these two compounds is particularly powerful when it comes to improving brain function (10, 11).

Because of the L-theanine it contains and the lower dose of caffeine, green tea can give you a milder and different kind of stimulating effect than coffee. Many people report more stable energy levels and higher productivity after drinking green tea compared to coffee.

Summary: Green tea contains less caffeine than coffee, but still sufficient amounts to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.

3. green tea increases fat burning and improves physical performance

If you look at the list of ingredients in any fat burner supplement, there's a good chance you'll find green tea on that list. This is because controlled human studies have shown that green tea increases fat burning and raises metabolic rate (12).

In a study conducted on 10 healthy men, green tea increased the subjects' energy expenditure by 4% (13). Another study showed that fat oxidation was increased by 17%, suggesting that green tea may selectively increase the burning of fat (14).

However, some studies conducted with green tea do not show an increase in metabolic rate, so it may be that these effects could be individual dependent (15).

Furthermore, caffeine alone has been shown to increase physical performance by mobilizing fatty acids from adipose tissue, resulting in an increase in the availability of fatty acids as an energy source (16, 17). Two relatively recent study reviews have shown that caffeine can increase physical performance by an average of 11 to 12% (18, 19).

Summary: Green tea has been shown to increase metabolic rate and fat burning in the short term, although not all studies agree.

4. green tea could protect your brain in old age and reduce the risk of Alzheimer's and Parkinson's disease

Green tea may not only improve brain function in the short term, but could also protect your brain as you age.

Alzheimer's is the most common neurodegenerative disease and one of the leading causes of dementia. Parkinson's is the second most common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.

Several studies have shown that the catechin compounds contained in green tea have numerous protective effects on neurons, at least in test tubes and animal models, and can potentially reduce the risk of Alzheimer's and Parkinson's (20, 21, 22).

Summary: The bioactive compounds in green tea may have various protective effects on the brain. It may reduce the risk of Alzheimer's and Parkinson's disease, which are the two most common neurodegenerative diseases.

5. green tea can kill bacteria, which can improve dental health and reduce the risk of infections

The catechins contained in green tea may have other biological effects. Some studies show that they can kill bacteria and inhibit viruses such as influenza viruses, potentially reducing the risk of infection (23, 24, 25, 26)

Streptococcus mutans is the primary harmful bacterium in the mouth. It causes the formation of plaque and contributes to the formation of caries and tooth decay. Studies have shown that the catechins contained in green tea can inhibit the growth of Streptococcus mutans. The consumption of green tea is associated with improved dental health and a lower risk of tooth decay (27, 28, 29, 30).

Multiple studies have also shown that green tea can reduce bad breath (31). Summary: The catechins contained in green tea can inhibit the growth of bacteria and some viruses. This may reduce the risk of infection and contribute to improvements in dental health, a lower risk of tooth decay and a reduction in bad breath.

6. green tea could reduce the risk of type 2 diabetes

Type 2 diabetes is a disease that has reached epidemic proportions in recent decades and now affects around 400 million people worldwide. This disease involves elevated blood sugar levels in the context of insulin resistance, or an inability of the body to produce insulin.

Studies have shown that green tea can improve insulin sensitivity and lower blood sugar levels (32). A study conducted in Japan found that those who drank the largest amounts of green tea had a 42% lower risk of developing type 2 diabetes (33).

According to a study review that looked at 7 studies with a total of 286,701 individuals, people who drank green tea had an 18% lower risk of developing diabetes (34).

Summary: Some controlled studies show that green tea can cause a mild reduction in blood glucose levels. It may also reduce the risk of developing type 2 diabetes.

7 Green tea may reduce the risk of cardiovascular disease

Cardiovascular disease, including heart attacks and strokes, is the leading cause of death worldwide (35). Studies have shown that green tea can reduce some of the risk factors for the diseases. This includes a reduction in total cholesterol levels, LDL cholesterol levels and triglyceride levels (36).

Green tea also increases the antioxidant capacity of the blood, which protects LDL particles from oxidation, which is part of the pathway towards heart disease (37, 38).

Considering these positive effects on risk factors, it is not surprising that people who regularly drink green tea have up to a 31% lower risk of cardiovascular disease (40, 41, 42).

Summary: Green tea has been shown to lower total cholesterol levels and LDL cholesterol levels, as well as protect LDL cholesterol particles from oxidation. Observational studies have also shown that people who regularly drink green tea have a lower risk of cardiovascular disease.

8. green tea can help you lose weight and reduce your risk of obesity

Considering that green tea can increase metabolic rate in the short term, it makes sense that it could also help with weight loss. In fact, several studies have shown that green tea can lead to a reduction in body fat - particularly in the abdominal area (42, 43).

One of these studies was a 12-week randomized controlled trial involving 240 men and women. In this study, a significant reduction in body fat percentage, body weight, abdominal circumference and abdominal fat was observed in the group that drank green tea (44).

However, some studies do not show a statistically significant increase in weight loss with green tea, which means that these results should be taken with a grain of salt (45).

Summary: Some studies show that green tea leads to increased weight loss. It may be particularly effective in reducing dangerous belly fat.

9. green tea could help you live longer

Of course, we're all going to die at some point - it's inevitable. However, when you consider that people who drink green tea regularly have a lower risk of cardiovascular disease and other illnesses, it makes sense that green tea could help you live longer.

In a study of 40,530 Japanese adults (46), the risk of death over an 11-year period was lowest among those who drank the greatest amount of green tea (5 cups or more per day):

Death from all causes: 23% lower in women, 12% lower in men.
Death from heart disease: 31% lower in women, 22% lower in men.
Death from stroke: 42% lower in women, 35% lower in men.

Another study of 14001 elderly people in Japan found that those who drank the greatest amount of green tea had a 76% lower risk of dying during the 6-year study period (47).

Summary: Studies show that people who drink green tea are more likely to live longer than people who do not drink green tea.

Anything else?

If you want to feel better, lose weight and reduce your risk of chronic disease, you may want to consider making green tea a regular part of your life.

References:

Source: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#section10

May 08, 2019

Everything you need to know about betaine

If you want to know what betaine is and how it can improve your health and performance, then this is the article you've been looking for

Betaine has been getting a lot of attention lately. Cardiologists have known about this compound for some time, but it's still a fairly new member of the training supplement family. You'll find betaine in numerous pre-workout and muscle building supplements, but what exactly is betaine and how does it work?

Furthermore, how much can it really improve your health, workout performance and body composition?

Well, we're going to provide simple, science-based answers to these questions - and more - in this article. By the end, you'll know what betaine is, why people supplement with it, how much you should use and what the potential side effects are.

Let's get started.

What is betaine?

Betaine, also known as trimethylglycine, is an amino acid that occurs naturally in various foods such as beets, spinach and quinoa.

Betaine fulfills two primary functions in the body:

It acts as a donor for methyl groups
It acts as an osmolyte

"It acts as what?" I can literally hear many readers thinking this, so I'd like to explain a little more.

Betaine is rich in a special type of group made up of carbon and hydrogen atoms known as methyl groups. These groups can be passed around the body using a process known as methylation and this is a crucial part of many physiological processes ranging from genetic activity to the functions of proteins and more.

Betaine has many methyl groups that can be passed on, which is why it is also known as a methyl donor.

Betaine is also an osmolyte - a substance that helps to balance fluid levels inside and outside the cells.

Again, this is crucial, as a fluid imbalance can lead to cell death caused by either excessive shrinkage or swelling of the cell to the point of bursting.

(Creatine is another osmolyte that is popular with athletes)

Why do people supplement betaine?

There are three main reasons that people supplement with betaine:

To improve health
To improve digestion
To increase exercise performance and build muscle mass and strength faster

As you'll see in a moment, the cardiovascular and digestive benefits of betaine are well established and well understood, whereas its effects on physical performance and muscle growth are less well studied.

What are the benefits of betaine?

Unlike many other supplements you'll find on the market, studies conducted with betaine have shown that betaine can be a valuable addition to your supplement arsenal.

Scientific studies suggest that supplementing with betaine can do the following:

A reduction in the risk of cardiovascular disease
Improved liver function
Improved digestion
Increased performance
An improvement in body composition

Let's take a closer look at how betaine does these things:

Betaine reduces the risk of cardiovascular disease

Betaine reduces the levels of the amino acid homocysteine circulating in the blood (1). This is achieved by betaine donating a methyl group to homocysteine molecules, which converts homocysteine into harmless methionine.

Lowering homocysteine levels in this way can reduce the risk of heart disease and stroke, as too much homocysteine in the blood promotes plaque formation in the arteries, causing these arteries to become hard and clogged (2).

Betaine supports liver function and detoxification

Obesity, alcohol abuse and diabetes can cause a build-up of fatty acids in the liver. Some fat in the liver is normal, but when there is too much fat in the liver, it can damage your health in several ways. This excessive accumulation of fat in the liver is also known as fatty liver.

Scientific research shows that betaine helps to break down fatty acids in the liver (3), which means that it helps to prevent fatty acid build-up in the liver. Betaine may even help people suffering from fatty liver disease to recover from the condition (4).

Betaine can support digestion

Your stomach must have a sufficiently acidic environment in order to digest food properly. If the acid levels in your stomach are too low, your body will not be able to fully break down the food you eat and absorb all the nutrients it contains. This increases the risk of nutrient deficiencies and the risk of various diseases and dysfunctions.

The acid that does most of the work at this point is hydrochloric acid (HCl). If you don't have enough hydrochloric acid in your stomach, your digestion will suffer.

This is why the form of betaine that is bound to hydrochloric acid (betaine HCl) is often used to increase acid levels in the stomach and alleviate many digestive problems (5).

Betaine can improve physical performance and body composition

Scientific research shows that betaine can increase muscle strength (6), improve endurance (7) and accelerate both muscle gain and fat loss (8).

That's why you'll find betaine in more and more workout supplements.

It's worth noting that the body composition benefits were not observed in this study: (9). We don't yet know exactly why this is the case (scientists are still looking for answers), so all we can say at this stage is that although betaine appears to support your exercise performance, further research is needed to say with certainty exactly what the effects of betaine on muscle gain and fat loss will be.

What is the clinically effective dose of betaine?

The clinically effective dose of a substance is the amount that produces the desired response or effect. For betaine, the effective dose depends on the purpose for which you want to use betaine.

Here's what we know so far:

- To lower homocysteine levels, the lowest effective dose is 500 mg per day.
- To promote good liver function, the lowest effective dose is 500 mg per day.
- If taken to treat and reduce existing liver damage or diseases of the liver, a dose of 1000 to 2000 mg three times a day is necessary.
- The dose of betaine HCl used to improve digestion ranges from 650 to 2000 mg per day.
- To increase physical performance and support muscle building and fat loss, studies that have observed positive results have used doses ranging from 1000 to 6000 mg of betaine per day.

What kind of results can you expect from betaine supplementation?

As with all nutritional supplements, you should not have unrealistically high expectations when using betaine. Always remember that it's not supplements that build a great body, it's the right training and diet combined with the right dedication.

Here's what you can expect from betaine supplementation:

An increase in exercise performance during resistance training.
Possibly an increase in muscle gains and fat loss.
Lower homocysteine levels and a lower risk of heart disease
Better liver function
Better digestion

As with all natural supplements, the most effective way to achieve really good results with betaine is to work with a suitable combination of supplements rather than betaine alone. Although the individual effects of certain supplements may not be overwhelming, the cumulative effects of the right supplements combined together can make a huge difference.

For example, when you combine betaine with other synergistic ingredients with similar effects, you can probably increase your workout performance by 15 to 20% - and that's enough to matter if you're consistently training hard and consistently eating right at the same time.

Does betaine have any side effects?

In healthy people, side effects from betaine supplementation are rare. Some people may experience diarrhea or nausea, but this is quite rare.

If the dosage is several grams per day, your breath and sweat may take on a slight fishy odor. If this happens to you, you can supplement with about 200 mg of riboflavin (vitamin B2) per day and this odor should disappear.

I would also like to note that people taking medication for heart or liver conditions should consult their doctor before starting betaine supplementation.

The bottom line on betaine

Betaine is one of the few supplements that is both affordable and proven to increase your physical performance. If your budget allows, betaine is a good addition to your supplement arsenal and well worth the money.

However, you shouldn't believe the hype that betaine will take your workouts to a whole new level or that betaine will help you build mountains of muscle.

However, it may very well help you go further in your training than before and build muscle mass faster. And over time, this can help you make better progress and reach your goals faster.

If you want to supplement with betaine, I would recommend combining this active ingredient with other proven performance enhancing supplements such as creatine, citrulline and beta-alanine.

References:

Source: https://legionathletics.com/betaine/

From: Michael Matthews

May 03, 2019

How you can lower your cholesterol levels quickly, safely and naturally

Heart disease kills more people than almost any other disease, and high cholesterol is the main culprit. In this article you will learn how to lower your cholesterol levels quickly

Having gone into more detail about what cholesterol actually is and where healthy cholesterol levels should be in the first part of this article, in this second part of this article I will explain how cholesterol can increase the risk of heart disease and what you can do to lower your cholesterol levels.

Do high cholesterol levels cause heart disease?

The traditional story of how cholesterol causes heart disease goes like this (11):

Cholesterol sticks to the walls of blood vessels like gunk in a pipe.
As cholesterol levels rise (and especially LDL levels), more and more of it sticks to your blood vessels.
Over time, this buildup of cholesterol forms deposits known as plaques (a process known as atherosclerosis).
As these plaques grow, they begin to clog the blood vessels.
When one of these plaques breaks loose, it travels through the bloodstream until it gets stuck somewhere, blocking blood flow and causing a heart attack or stroke.
So if you want to prevent a heart attack or stroke, you should keep your cholesterol levels low.

In addition to this, eating foods high in cholesterol, such as saturated fats, is said to increase your cholesterol levels and your risk of heart disease. By reducing or eliminating your consumption of these foods, you can reduce your risk of heart disease.

Together, these ideas are referred to as the "lipid hypothesis" or the "diet-heart hypothesis" and for years they were considered holy writ by doctors, health gurus and book authors.

In recent years, however, this idea has come under fire. Some say that cholesterol doesn't cause heart disease, that LDL cholesterol isn't bad for you and that trying to lower cholesterol levels is a futile effort.

Who is right?

To answer this question, let's look at one of the largest studies ever conducted on diet and heart health. Scientists at the National Heart, Lung, and Blood Institute collected data from over 5,000 men and women for over five decades (12). Sure enough, they found that total cholesterol levels were strongly associated with heart disease in both men and women.

This means that the people with the highest cholesterol levels over time also had the most signs of heart disease. The other two main risk factors were high blood pressure and obesity.

However, just because high total cholesterol and LDL cholesterol levels are associated with heart disease does not mean that they are the cause of these diseases. We need other studies to prove this. Fortunately, these have been done and they show the same thing.

Scientists at McMaster University looked at 108 randomized controlled trials that included nearly 300,000 people in total (13). They found that for every 10% reduction in LDL cholesterol levels, the risk of events attributable to coronary heart disease (heart attacks of one kind or another) also fell by 10%.

These were not statistical sleights of hand, lied up by the drug companies. These results have been confirmed again and again and again by numerous independent scientists (14-18).

If you want to reduce your risk of heart disease, you should try to get your total cholesterol and LDL cholesterol levels into a healthy range

However, this doesn't stop the doomsayers from claiming otherwise. They point to countries like Finland where people have higher than average cholesterol levels and a relatively low risk of heart disease (19).

They also bring up other studies that show that high cholesterol levels are not associated with heart disease and yet other studies that show that people with higher cholesterol levels have a lower risk of death from all causes (including heart disease) (19 - 21).

Some say that it is not high LDL cholesterol levels that are the problem, but low HDL cholesterol levels. In other words, the problem is not that you have too much bad cholesterol in your blood, but that you don't have enough good cholesterol in your blood.

And all of this is more or less smoke and mirrors.

In the case of Finland, it's likely that other factors help these people live longer despite their higher cholesterol levels (such as lower rates of obesity and better medical care) (22, 23).

Secondly, the handful of studies that have shown that cholesterol is not associated with heart disease do not hold a candle to the many studies that have shown that cholesterol is a key factor (24).

Finally, the idea that HDL cholesterol levels are more important than LDL cholesterol levels is on shaky ground. The latest research shows that HDL cholesterol does not necessarily protect against heart disease, but is probably just a marker for other things that do (25).

Dr. Dr. Christopher Cannon, Professor of Medicine at Harvard Medical School describes this as follows (26):

"We now recognize that HDL cholesterol levels are a marker for other factors that increase or decrease the risk of heart disease..."

In other words, the things that increase HDL cholesterol levels, like exercise, losing weight and quitting smoking, are what really matter for your heart health - not HDL cholesterol itself.

The bottom line is that the vast majority of high-quality, controlled studies of men and women, old and young, and people with and without heart disease show that both total cholesterol levels and LDL cholesterol levels are reliable markers of your risk of heart disease. If you want to reduce your risk of heart disease, you should bring your total and LDL cholesterol levels into a healthy range.

Does eating cholesterol raise your bad cholesterol levels?

It used to be thought that foods such as eggs, butter and meat, which are rich in cholesterol, increased the risk of heart disease. Today we know that it's not that simple. Eggs, for example, have been exonerated (27) and scientific research shows that even though the consumption of processed meat is associated with a higher risk of heart disease, this does not apply to the consumption of red meat per se (28).

Another fact that casts doubt on this idea is that people who eat more fat (a primary source of cholesterol) often have a lower risk of heart disease than people who eat more carbohydrates (29).

It would be premature to say that dietary cholesterol is completely innocent, but most experts agree with the statement that it affects your LDL cholesterol levels strongly enough to really play a role (30). On the other hand, many cholesterol-rich foods also contain large amounts of saturated fat, which can increase your risk of heart disease (31).

The final verdict on how dangerous saturated fats really are is still out, but as long as you keep your saturated fat intake below 10% of your total calorie intake, you shouldn't have anything to worry about (32).

For example, if you consume 2,500 kcal per day, your upper limit for saturated fat should be around 28 grams. To reach this limit, you would need to eat 150 grams of hard cheese, 20 strips of bacon or three large cheeseburgers.

So as long as you don't consume most of your calories in the form of junk food, or consume massive amounts of saturated fat in other ways (such as preparing all your meals with coconut oil), eating saturated fat and cholesterol shouldn't be a big problem.

How to lower your levels of bad LDL cholesterol

With all the complexities surrounding the science of cholesterol and heart health, we know that reducing bad cholesterol levels is your best option. You should also try to lower your total cholesterol levels, but most of this should come from reducing LDL cholesterol levels.

Fortunately, the steps that will have the biggest impact in this regard are fairly easy:

Exercise
Quit smoking
losing weight
a healthier diet

Let's take a closer look at each of these steps.

Step 1 to lower bad cholesterol levels: Exercise more

Exercise is the easiest and fastest way to lower your total cholesterol and LDL cholesterol levels (33). But not only that - more exercise is also associated with a lower risk of death from all causes (including heart disease) (33). Up to a point, the more exercise you do, the more this risk decreases.

Both cardio and weight training for as little as 30 minutes five times a week can significantly reduce cholesterol levels. If you want to achieve a greater reduction in LDL cholesterol levels, then you need to focus on high-intensity exercise such as strength training (34).

Step 2 to lowering bad cholesterol levels: Quit smoking

I won't belabor the point, but here's the truth:

Smoking increases your risk of dying by 300% (35).

This is partly due to an increase in the risk of cancer and heart disease (36, 37), but also an increase in the risk of heart disease (38). Smoking increases levels of bad LDL cholesterol and lowers HDL cholesterol levels (39). There is also evidence that it converts LDL cholesterol into a form that is more likely to cause heart disease.

It's not entirely clear how much you can lower your LDL cholesterol levels by quitting smoking, but the bottom line is that it will dramatically lower your risk of heart disease, and this is likely due in part to the effects on your cholesterol levels.

Step 3 to lowering bad cholesterol levels: Lose weight

One of the main causes of high cholesterol levels is excess body fat (40). Although not everyone who is overweight or obese has high LDL or total cholesterol levels (41), losing weight will improve these levels (42). The more weight you lose, the more your total cholesterol levels, your LDL cholesterol levels and your triglyceride levels will drop.

The good news is that you don't have to lose a lot of weight to get things moving in the right direction. Just a few pounds less can significantly lower your LDL cholesterol levels. And the icing on the cake is that losing weight will also raise your HDL cholesterol levels (43).

Step 4 to lowering bad cholesterol levels: Eat a healthier diet

Experts are still arguing about the best diet to lower LDL cholesterol levels (44, 45), but here's what we know so far (46):

You should eat enough calories to reach and maintain a healthy weight. (In other words, energy balance is most important).
Eat a high protein diet. While protein won't directly lower your LDL cholesterol levels, it can help you improve your body composition (47), which will help you over time.
You should consume most of your fats in the form of monounsaturated fats, limit your consumption of polyunsaturated fats and keep your saturated fat intake below 10% of your total calorie intake.
Eat as little trans fats as possible.
Eat at least 4 to 6 portions of fruit and vegetables a day (the more the better (48).
Consume at least 30 to 45 grams of fiber per day in the form of fruits, vegetables, whole grains, nuts, seeds and beans.
Keep your sugar and junk food intake under control. A little here and there is fine, but no more than that.

The bottom line on cholesterol

Regardless of what you may have heard, one of the best things you can do for your heart is to keep your LDL and total cholesterol levels under control. However, figuring out where your cholesterol levels should be and how to achieve them can be confusing. For this reason, you should work with a doctor to decide on your battle plan.

Chances are they will recommend that you follow these steps.

Exercise more
Stop smoking
Lose weight
Pay attention to a healthier diet

Do this and you should be able to move your cholesterol levels in the right direction.

References:

Source: https://www.muscleforlife.com/how-to-lower-cholesterol/

By Armistead Legge

Apr 11, 2019

How you can lower your cholesterol levels quickly, safely and naturally

Heart disease kills more people than almost any other disease, and high cholesterol is the main culprit. In this article, you'll learn how to lower your cholesterol levels fast

Here is a brief summary:

LDL cholesterol is the "bad" cholesterol, as it is associated with an increased risk of heart disease, while HDL cholesterol is considered the "good" cholesterol, as it is associated with a lower risk of heart disease.
Despite everything else you may have heard, scientific research shows that one of the best ways to reduce your risk of dying from a heart attack is to lower your LDL cholesterol levels.
The four best things you can do to lower your total cholesterol and LDL cholesterol levels are:

a. Exercise
b. Quit smoking
c. Lose weight
d. Eat a healthy diet

Are your cholesterol levels higher than you would like?

Maybe they're at the upper end of the normal range, maybe they're already flirting with the dangerous range, or maybe they're already off the charts. The bottom line is that they are high enough that your doctor is starting to worry. Maybe your doctor has even said that if you don't get your cholesterol levels under control quickly, you'd be better off taking statins.

You decide to Google for a second opinion, but after a few minutes of searching the internet, you're more confused than ever.

Most people will give you the traditional advice: stop eating butter, cheese, bacon, eggs and anything high in saturated fat or cholesterol and start sticking to a diet rich in healthy olive oil, whole grains and seafood.

Some will take this even further and say that any cholesterol you eat puts you one step closer to your next heart attack. They say that the only way to keep your heart beating is to follow a cholesterol-free, vegan diet.

Dig a little deeper and you'll find the most surprising opinion of all.

Another group says the whole cholesterol hoax is a myth. High cholesterol is not bad for you, there is no such thing as "bad" cholesterol and trying to lower cholesterol levels by avoiding certain foods or taking medication will do more harm than good.

Some take this even further and say that statins are just an excuse for doctors to line their pockets and make the pharmaceutical giants even richer. Instead, they blame poor food choices, lack of exercise, smoking and genetics for heart attacks. They claim that the solution is to cut out foods like gluten, sugar and dairy and use the right supplements micronutrients and plants to keep your heart healthy.

So who is right?

Well, to make a long story short: If you have high cholesterol, one of the best ways to reduce your risk for heart disease is to lower your cholesterol levels. Losing weight is one of the most effective ways to lower cholesterol levels, but your activity levels, lifestyle and other choices will also make a difference.

By the end of this article you will know the following:

What cholesterol is
What the difference is between "good" and "bad" cholesterol
How cholesterol affects your risk of heart disease
When and why you should lower your cholesterol levels
Whether or not you should follow a low cholesterol diet
Whether you should avoid high cholesterol foods
How to lower your cholesterol levels quickly, safely and naturally

. . . and more.

Let's get started.

What is cholesterol?

Cholesterol is a pale, waxy compound also known as a sterol and is a type of modified steroid that is chemically similar to fat. Cholesterol is found in all cells of the body and is used to make hormones, vitamin D and chemicals needed for digestion.

Cholesterol is often confused with triglycerides, which are another type of fat that come in liquid (unsaturated fats) or solid (saturated fats) form. Triglycerides can help you absorb vitamins, support the production of various hormones, keep your skin and hair healthy, provide your cells with energy and much more.

Cholesterol and triglycerides are not harmful on their own. The reason they are considered problematic when it comes to heart health has to do with how they are transported in the body.

Since both compounds are fats, neither cholesterol nor triglycerides are water soluble. This means that they cannot float on their own in the blood, which is largely made up of water. Instead, they have to combine with other molecules in order to be transported through the body via the bloodstream.

This is why the body combines cholesterol and triglycerides with protein to form lipoproteins. These molecules act like cabs that transport fat and cholesterol to the cells. So when people talk about cholesterol, they really mean lipoproteins, which contain a combination of cholesterol and triglycerides.

Let's take a closer look at how these lipoproteins affect your body.

The 5 types of cholesterol

There are 5 main types of cholesterol-containing lipoproteins in the body:

Low-density lipoprotein (LDL)
High-density lipoprotein (HDL)
Very low-density lipoprotein (VLDL)
Intermediate-density lipoprotein (IDL)
Chylomicrons

The reason that most of these lipoproteins are named after their density is that this is a good indicator of what they are made of.

Lipoproteins with a higher density tend to contain more protein than cholesterol and triglycerides, while lipoproteins with a lower density tend to contain more cholesterol and triglycerides and less protein.

Let's take a closer look at each of these lipoproteins.

1. low-density lipoproteins (LDL)

Low-density lipoproteins contain a greater amount of fat than protein, which gives them a lower density (fat is lighter and more elastic than protein). The main function of LDL cholesterol is to transport cholesterol to cells throughout the body.

When people talk about "bad" cholesterol, they are referring to LDL cholesterol. High LDL cholesterol levels are associated with heart disease (2), which is why most discussions about cholesterol center around lowering LDL cholesterol levels.

And you're about to learn that this isn't the whole story.

2. high-density lipoproteins (HDL)

High-density lipoproteins contain a larger amount of protein than fat, which gives them a higher density (3). The main role of HDL cholesterol is to remove cholesterol from the body and transport it both to the cells that need cholesterol and to the liver for processing.

HDL cholesterol is often referred to as good cholesterol. High HDL cholesterol levels are not associated with heart disease in the same way as high LDL cholesterol levels (2) and higher HDL cholesterol levels are even generally considered to be protective against heart disease (4).

However, this is not entirely true and we will discuss this in more detail in a moment.

3 Very low-density lipoproteins (VLDL)

Very low-density lipoproteins have a higher proportion of triglycerides than cholesterol, which gives them a lower density than other types of cholesterol. The main function of VLDL cholesterol is to transport triglycerides from the liver to fat cells for storage or to other cells for energy production.

After it transports triglycerides to fat cells, VLDL cholesterol becomes LDL cholesterol. VLDL is generally considered another form of "bad" cholesterol, but LDL levels are a better predictor of heart disease risk, which is why VLDL levels are generally not measured.

4 Intermediate Density Lipoproteins (IDL)

Intermediate density lipoproteins have a similar proportion of triglycerides and cholesterol as LDL cholesterol. The difference, however, is that they have a slightly lower density than LDL cholesterol but a higher density than VLDL cholesterol. The main function of IDL cholesterol is to transport triglycerides from the liver to the fat cells for storage.

IDL cholesterol is considered a form of "bad" cholesterol as it is associated with a higher risk of heart disease (6). However, again, LDL cholesterol levels are a better predictor of heart disease risk (7), which means that IDL cholesterol levels are not usually measured.

5 Chylomicrons

Chylomicrons are composed almost entirely of triglycerides and contain only a small amount of cholesterol and protein. They are also known as ultra-low-density lipoproteins. The main function of chylomicrons is to transport dietary fats from the digestive tract to other cells in the body.

Chylomicrons are not a primary predictor of heart disease and the amount of chylomicrons in your body depends on the size and composition of your meals.

What are healthy cholesterol levels?

When your doctor performs a blood test, you will usually get four readings that are of interest for our considerations:

Your total cholesterol (an estimate of your total HDL cholesterol, LDL cholesterol and triglycerides)
Your LDL cholesterol
Your HDL cholesterol
Your triglycerides

Sometimes your doctor will also look at your non-HDL cholesterol, which includes LDL, VLDL and IDL.

Try using the internet to find out what healthy values are for these tests and you'll be more confused than before after just a few minutes. This is because these values are based on massive, complex studies (8, 9) and statistical calculations (10) that can vary widely based on a long list of factors. These factors include, but are not limited to ...

Your age
Your gender
Your history of heart disease
Your weight and body composition
Whether you have ever smoked or still smoke
Your current medication

And much more...

For example, if you are a young, non-smoking woman with no history of heart disease and a healthy body composition, then a healthy LDL cholesterol level for her could be very different from that of an old overweight man who has been smoking since the Flintstones first came on TV.

To make matters worse, scientists are constantly updating this range based on the results of the latest research. Sifting through all of this and figuring out where your mirrors should be would require a conversation with your doctor.

However, you can get a general idea of your heart health by looking at the accepted ranges for these levels that have been published over the last few years.

You should be aware that these values are only an estimate of your risk and not a direct measure of the health of your heart and blood vessels. It is possible to develop heart disease with low cholesterol levels and it is also possible not to suffer from heart disease despite high cholesterol levels.

For this reason, it is generally more accurate to think of these ranges as low, medium and high risk ranges rather than 'healthy' and 'unhealthy' ranges.

Finally, you can't look at any of these values in isolation. For example, if you have a high HDL cholesterol level, this would generally mean that you are at lower risk of heart disease, but if you also have a high LDL cholesterol level, you could still be at high overall risk.

With that out of the way, let's look at the actual values.

What is a good total cholesterol level?

The following table shows what good total cholesterol levels are for most people. These levels are expressed in milligrams per deciliter of blood (mg/dl) or millimoles per liter (mmol/L).

Classification	Total cholesterol (mg/dL)	Total cholesterol (mmol/L)
Low risk	< 200	< 5,2
Medium risk	200 to 239	5.2 to 6.2
High risk	> 240	> 6,2

What are good LDL cholesterol levels?

The following table shows what good LDL cholesterol levels are for most people based on their current health and history of heart disease. These levels are expressed in milligrams per deciliter of blood (mg/dl) and millimoles per liter (mmol/L), respectively.

Classification	LDL cholesterol (mg/dL)	LDL cholesterol (mmol/L)
Low risk for people with heart disease and/or diabetes	< 70	< 1,8
Low risk for people at increased risk of heart disease	< 100	< 2,6
Low risk for people without heart disease. High risk for people with heart disease	100 to 129	2.6 to 3.3
Medium risk for people without heart disease. High risk for people with heart disease	130 to 159	3.4 to 4.1
High risk for people without heart disease. Very high risk for people with heart disease	160 to 189	4.1 to 4.9
Very high risk for people with and without heart disease	> 190	> 4,9

What are good HDL cholesterol levels?

The following table shows what good HDL cholesterol levels are for most people. These levels are expressed in milligrams per deciliter of blood (mg/dl) or millimoles per liter (mmol/L).

Classification	HDL cholesterol (mg/dL)	HDL cholesterol (mmol/L)
Low risk	> 60	> 1,5
Medium risk	40 to 59	1 to 1.5
High risk	< 40	< 1

What are good triglyceride levels?

The following table shows what good triglyceride levels are for most people. These levels are expressed in milligrams per deciliter of blood (mg/dl) or millimoles per liter (mmol/L).

Classification	Triglycerides (mg/dL)	Triglycerides (mmol/L)
Low risk	< 150	< 1,7
Medium risk	150 to 199	1.7 to 2.2
High risk	200 to 499	2.3 to 5.6
Very high risk	> 500	> 5,6

In the second part of this article, I will go into more detail about how cholesterol can increase the risk of heart disease and what you can do to lower your cholesterol levels.

Source: https://www.muscleforlife.com/how-to-lower-cholesterol/

By Armistead Legge

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3. blueberries

4. turmeric

5. broccoli

6 Pumpkin seeds

7. dark chocolate

8. nuts

9. oranges

10 Eggs

11. green tea

Conclusion

References:

9 proven benefits of green tea

1. green tea contains bioactive compounds that improve health

2. compounds found in green tea can improve brain function

3. green tea increases fat burning and improves physical performance

4. green tea could protect your brain in old age and reduce the risk of Alzheimer's and Parkinson's disease

5. green tea can kill bacteria, which can improve dental health and reduce the risk of infections

6. green tea could reduce the risk of type 2 diabetes

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8. green tea can help you lose weight and reduce your risk of obesity

9. green tea could help you live longer

Anything else?

References:

Everything you need to know about betaine

If you want to know what betaine is and how it can improve your health and performance, then this is the article you've been looking for

What is betaine?

Why do people supplement betaine?

What are the benefits of betaine?

Betaine reduces the risk of cardiovascular disease

Betaine supports liver function and detoxification

Betaine can support digestion

Betaine can improve physical performance and body composition

What is the clinically effective dose of betaine?

Does betaine have any side effects?

The bottom line on betaine

References:

How you can lower your cholesterol levels quickly, safely and naturally

Heart disease kills more people than almost any other disease, and high cholesterol is the main culprit. In this article you will learn how to lower your cholesterol levels quickly

Do high cholesterol levels cause heart disease?

If you want to reduce your risk of heart disease, you should try to get your total cholesterol and LDL cholesterol levels into a healthy range

Does eating cholesterol raise your bad cholesterol levels?

How to lower your levels of bad LDL cholesterol

Step 1 to lower bad cholesterol levels: Exercise more

Step 2 to lowering bad cholesterol levels: Quit smoking

Step 3 to lowering bad cholesterol levels: Lose weight

Step 4 to lowering bad cholesterol levels: Eat a healthier diet

The bottom line on cholesterol

References:

How you can lower your cholesterol levels quickly, safely and naturally

Heart disease kills more people than almost any other disease, and high cholesterol is the main culprit. In this article, you'll learn how to lower your cholesterol levels fast

Here is a brief summary:

Are your cholesterol levels higher than you would like?

What is cholesterol?

The 5 types of cholesterol

1. low-density lipoproteins (LDL)

2. high-density lipoproteins (HDL)

3 Very low-density lipoproteins (VLDL)

4 Intermediate Density Lipoproteins (IDL)

5 Chylomicrons

What are healthy cholesterol levels?

What is a good total cholesterol level?

What are good LDL cholesterol levels?

What are good HDL cholesterol levels?

What are good triglyceride levels?

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