Coast Lifestyle

A SMARTER WORKOUT PLAN: EXERCISE FOR BRAIN HEALTH

POP QUIZ: Who was the first Prime Minister of Canada? How many U.S. states have “City” in the name of their capital? Who was the first drummer for the Beatles?

And one more: is physical exercise good for mental health?

There are plenty of great reasons to be physically active, but here’s one you might not think about often. According to a recent University of British Columbia study, researchers concluded regular aerobic exercise (exercise that gets your heart and sweat glands pumping) can maintain the size of the hippocampus, the verbal memory and learning part of your brain. These scientists identified a direct correlation between exercise and keeping your wits.

Now, this might not help you remember John A. Macdonald was Canada’s first prime minister, Jefferson, Oklahoma, Carson, and Salt Lake have city in the state capital, or Pete Best was replaced by Ringo Starr, but it does reveal aerobic exercise is not just good for your physical health. It’s also essential for your brain health.

A Smarter Hippocampus

Tucked under your cerebral cortex is a funny-looking gland in your brain called the hippocampus. FUN FACT: Your short- and long-term memory and spatial memory gland is shaped like a seahorse. And it’s all in the name—from the Greek words hippos (horse) and kampos (sea-monster). The hippocampus plays an important role in the formation of new memories, both episodic and autobiographical, and declarative memories.

This is a fancy way of saying the hippocampus can assist you in remembering what you had for breakfast, how to navigate from home to work, and memorizing facts and figures.

Your brain has two hippocampi, bilateral, each located in the medial temporal lobe. Research has shown that damage to the hippocampus can result in the inability to form and retain memories.  Conversely, when you supply your hippocampus with oxygenated blood from exercise, it can keep your brain healthy. In addition, exercise helps improve mood and sleep which goes a long way to reduce stress and anxiety.

That’s why it’s important to get aerobic exercise throughout the week.

The Muscle Between Your Ears

So, what’s the best exercise for brain health?

Neurologist Dr. Scott McGinnis from Harvard Medical School suggests something as simple as a brisk walk for one hour, twice a week, can be enough. But here’s the deal: it can be anything. Swimming, bicycling, a dance class, or even household activities can get your blood moving and work up a sweat. The Mayo Clinic suggests a simple way to determine your maximum heart rate is to subtract your age from 220. For example, if you’re 40 years old, subtract 40 from 220 to get a maximum heart rate of 180.

So, find an activity you enjoy and get moving. Sign up for a Zumba class or try yoga. Give the rock-climbing gym a shot or make sure your dog gets a daily walk. It doesn’t matter what you do as long as you’re raising your heart rate—helping not just your brain, but your entire body.

Riddle Me This

Physical activity is great for brain health, but don’t forget to keep your mind sharp with mental activities. Muscles can atrophy over time if you don’t use them, and your brain is no different. Keep your brain performing at high levels, maximizing your cognitive powers with these stimulating tips.

  • Eat well. Good nutrients are important. Make sure your meals include omega-3 fatty acids, leafy greens, oils, eggs, and walnuts to help support your brain.
  • Do math in your head. Lose the paper and pencil and make simple calculations in your head. The next time you get change at the store, see if you can figure out the amount before the cashier.
  • Take a cooking class. Cooking uses a number of senses: smell, touch, sight, and taste. Stimulate your brain by cooking something new.
  • Explore your taste buds. Speaking of food, the next time you get a meal, try to figure out each of the ingredients in the recipe. Small tests like this can help expand your mind’s appreciation for flavor and texture.
  • Play an instrument. Learning to play a musical instrument takes time and discipline. It also keeps your mind engaged as you make beautiful music.
  • Learn a foreign language. Picking up a new language later in life is hard, but not impossible. It requires listening and practicing new words, and it’s a great way to stimulate your mind.
  • Read a book. Never underestimate the importance of reading. Books and magazines not only inform and entertain you, but they keep your mind sharp and focused.

Just like regular exercise can help with heart health, mental exercises can keep you living an engaged lifestyle. Let us know in the comment section what you do to improve your brain health. Link videos or programs you use to keep your mind active.

Healthy Cove

LIVER DETOXIFICATION PATHWAYS

liver detoxification

The liver is an essential organ. It plays a role in metabolism, digestion, energy storage, and hormone production. It is also the major detoxifying organ in the body.

Detoxification in the liver is broken into two categories. They are known as Phase I and Phase II liver detoxification pathways.

Phase I Liver Detoxification Pathway

Phase I liver detoxification is the first line of defense against toxins. It consists of a group of enzymes known as the cytochrome P450 family. The enzymes help neutralize substances like alcohol and caffeine. They offer protection by converting these toxins into less harmful ones.

The byproducts of Phase I liver detoxification can still pose a toxic threat to the body. If the toxins are allowed to build up and stay in the liver, they can damage DNA and proteins. It is the role of Phase II liver detoxification, to make sure that those toxins do not build up. Which provides final neutralization of the toxins so that they can be removed by the body.

Phase II Liver Detoxification Pathway

Phase II liver detoxification neutralizes the byproducts of Phase I liver detoxification and other remaining toxins. This is done by making the toxins water-soluble. That way they can be excreted from the body. This process is known as conjugation. Glutathione, sulphate, and glycine are the primary molecules responsible for this process.

Under normal conditions, Phase II liver detoxification enzymes produce low levels of glutathione. Under times of high toxic stress the body increases production of glutathione.

Glutathione

Glutathione is so important for humans, it is known as the “master antioxidant.” It is called this, because it is the most abundant antioxidant in the body and it can regenerate itself in the liver.

Glutathione is found in asparagus, avocado, spinach, broccoli, and some supplements. Sadly, food sources of glutathione are poorly absorbed into the body. Digestive enzymes can break it down before it can be absorbed. There is also no direct transport system for glutathione.

Although glutathione is poorly absorbed, diet does play a part in the body’s levels. The body needs key building blocks to manufacture glutathione. Certain foods and nutrients are known to provide them. Eating these building blocks can increase the body’s production of glutathione. These include seleniumvitamin Ecruciferous vegetablesalpha-lipoic acid, milk thistle, and N-acetyl cysteine.

glutathione foods

Vitamin C

Vitamin C is also important in liver detoxification pathways. It helps protect liver detoxification enzymes, created in phase I and phase II liver detoxification pathways, from oxidative damage. Vitamin C helps protect liver tissues from oxidative damage. Some research also suggests that vitamin C may play a role in toxin removal.

Vitamin C is tightly controlled in the body. Blood levels are mainly determined by vitamin C intake and kidney regulation. Research shows that some phytochemicals may increase plasma vitamin C, even in the absence of vitamin C consumption.

Foods richest in vitamin C

  • cantaloupe
  • grapefruit
  • honeydew
  • kiwi
  • mango
  • oranges and other citrus fruits
  • strawberries
  • watermelon

Clinical Research on Increasing Glutathione Production

Scientists conducted a double-blind, placebo-controlled study on a blend of nutrients. The purpose was to determine if they promoted increases in plasma glutathione and vitamin C.

The study intervention group used the product Hepasil Plus, provided by USANA Health Sciences. Hepasil Plus contains biotin, choline, milk thistle extract, N-acetyl L-cysteine, alpha-lipoic acid, broccoli concentrate, green tea extract, olive fruit extract, and turmeric extract.

Fifteen healthy volunteers participated in the study. Subjects were given Hepasil DTX or placebo for 28 days. On days 1, 14, and 28, blood samples were drawn to measure plasma vitamin C and glutathione.

Study Results

  • Hepasil DTX increased plasma glutathione two hours following the first treatment and significantly increased plasma glutathione eight hours after treatment.
  • Plasma glutathione levels increased 74 percent by the end of the study.
  • Hepasil DTX significantly increased plasma vitamin C as soon as two hours
    following the first treatment. This was maintained during the entire acute phase (0-8 hour time points)

The results showed a synergistic effect of these nutrients. The treatment formula boosted both glutathione and vitamin C levels. It upregulated the body’s ability to utilize glutathione in detoxification reactions. It also increased the body’s antioxidant capacity.

A follow-up report showed that the increases in both glutathione and vitamin C have clinical benefits. Subjects taking Hepasil Plus were significantly more resistant to oxidative damage than those taking the placebo.

Study Conclusion

The results back up previous research showing that some phytochemicals may increase plasma vitamin C, even in the absence of vitamin C consumption. It also offers a specific blend of ingredients that can be used to increase the body’s glutathione production.

 

Please note that Hepasil Plus (canadian) and Hepasil DTX (american) are the same product, because of Canadian regulations, the name has to be changed. Spring is a great time of the year to shed the winter sluggishness and renew through elimination to have healthy cells regenerate. If you are interested in this product you can purchase it from my website by clicking on this link shop USANA here.

We are available anytime to assist you with any questions or help with placing an order, you can visit our website http://www.eastcoastlifesolutions.com or emailing us at eastcoastlifesolutions@gmail.com.

We appreciate your business!