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Home: Dr.'s Blog
Insightful perspectives and sage advice from Dr. Jonathan Selzer, lead research scientist at HerbaSway. This is the place to stay current with the latest developments in dietary and nutritional supplements. Feel free to join the discussion to share your own opinions and experiences!  Click here to add this blog to your RSS reader.
Kudzu builds strong skin
February 2nd, 2010
by drselzer
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The newest issue of the Journal of Cosmetic Science opens with an interesting article about kudzu root.
As do most legumes, the roots of the kudzu vine contain nodules, which fix nitrogen and replenish the soil. These nodules are particularly high in puerarin, the isoflavone, and a relative of hemoglobin called leghemoglobin. These substances stimulate the formation of procollagen in human dermal fibroblasts.
This probably has something to do with cytoglobin, a newly discovered protein in humans that stimulates collagen synthesis. Theoretically, the leghemoglobin mimics the activity of cytoglobin, but this has yet to be confirmed scientifically.
Never-the-less, the important fact to know is that kudzu root extract helps stimulate the production of collagen, which makes up 80% of your skin’s dry weight. That means a healthier, stronger, more elastic skin. That means looking more youthful.
There are a few HerbaSway products, which contain kudzu root extract. The HerbaGreen Tea family contains a proprietary blend of kudzu root, lotus leaf and green tea extracts; Kudja is also rich in kudzu root extract.
HerbaGreen Tea:
http://www.herbasway.com/store/index.php?main_page=product_info&cPath=11&products_id=39
Kudja:
http://www.herbasway.com/store/index.php?main_page=product_info&cPath=14&products_id=155
Gruber, J., Holtz, R. 2009. Influence of an extract from kudzu symbiosomes containing leghemoglobin on in vitro cutaneous procollagen production. J. Cosmet. Sci. 60:475-484.
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Blueberry’s Elephantine Effect
January 15th, 2010
by drselzer
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Ask Horton: an elephant never forgets. Humans, on the other hand, do so all the time and with increasing frequency as we get older. Once you hit my age, it’s: “what was your name again?”
We have long known that blueberry helps with mental clarity and focusing your thoughts. Now, there is another source of evidence that indicates how blueberry can help prevent memory loss in the elderly. The anthocyanins of blueberry (the polyphenolic antioxidants) had earlier been shown to be associated with neuronal signal activity in the brain.
Sure enough, those elderly patience, who had exhibited early signs of memory “changes” improved after taking blueberry juice treatment for 12 weeks.
Blueberry Supplementation Improves Memory in Older Adults (dagger). Krikorian R, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JA. J Agric Food Chem. 201
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Green Tea Fights the Blues
December 22nd, 2009
by drselzer
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As if all those studies on physical health and green tea were not enough, a new wave of scientific studies are being published that discuss the relationship between green tea consumption and mood.
The latest of these is a study from Japan that found an association between green tea consumption and depression in elderly men and women (the study defined “elderly” as anyone aged at least 70 years). The researchers found that a high consumption of green tea was related significantly to lower rates of symptoms of depression.
Why this works, though, remains unanswered. Here is one theory:
Green tea has an anti-stress mechanism that might help explain the results. Theanine, a component of green tea, has been shown in animal studies to increase brain serotonin and dopamine concentrations. These are the “feel good” hormones.
In any case, this study corroborates previous studies, which also showed a decrease in psychological distress in Japanese people, who drank significant amounts of green tea.
Niu K et al. 2009. Green tea consumption is associated with depressive symptoms in the elderly. Am J Clin Nutr. 2009 Dec;90(6):1615-22.
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Who Says Raw Is Beautiful?
November 6th, 2009
by drselzer
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New data from the scientific literature is confirming that, which proponents of raw food diets have known for decades: raw food is healthy. The reasons have changed over the years, but the results are ever more clear.
One of the side effects of cooking food is the formation of substances, known as advanced glycation end products (AGEs). AGEs are bad for you; they cause oxidative stress in your body and are implicated in a host of diseases, including:
- Diabetes
- Insulin resistance
- Atherosclerosis
- Kidney damage
- Decreased vasodilation
- Increased vascular stiffness
- Obesity in children and adults
- Premature aging
The evidence shows that diets high in AGEs cause increases in oxidative stress. In fact a vicious cycle is set up between AGEs and oxidative stress, both of which cause increases in each other.
Where do AGEs form?
AGEs are produced in you body as a result of several different reactions. These involve completely different kinds of molecules (such as glucose, lipids and amino acids) but the product is a destructive AGEs molecule. Inflammation, for example, sets up a series of reactions that ends in the oxidation of amino acids and the formation of AGEs.
In food, sugars, amino acids and lipids can combine to form AGEs in a process that depends on the amount and type of:
- Proteins
- Lipids
- Carbohydrates
- Cooking temperature
- Cooking time
Our modern western diet, rich in fats that are broiled or grilled, are very high in AGEs. The following table, adapted from Peppa et al 2008, shows the AGEs values for different foods cooked differently.
Table 1. Thermal Exposure Determines AGEs Content of Common Foods
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Foods
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AGEs*(U/g)
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Frankfurter, boiled x 7 min
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75000
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Frankfurter, broiled x 5 min
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113000
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Pork chop, pan fried x 7 min
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48000
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Beef and pork links, pan fried
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54000
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Chicken breast, skinless cutlet, raw
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8000
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Chicken breast, skinless cutlet, boiled x 1 hr
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11000
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Chicken breast, skinless cutlet, broiled x 15 min
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58000
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Chicken breast, skinless cutlet, fried x 8 min
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74000
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Chicken breast, skinless cutlet, microwave x 5 min
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15000
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Chicken breast, skinless cutlet:-Roasted, barbecue sauce
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48000
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Chicken breast, skinless cutlet:-Roasted, breaded
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46000
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Chicken breast, skinless cutlet:-Roasted, breaded, microwave, 1 min
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57000
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Salmon, raw
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6000
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Salmon, smoked
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6000
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Salmon, breaded, broiled x 10 min
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15000
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Tuna, broiled with soy x 10 min
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51000
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Tuna, broiled with vinegar dressing x 10 min
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51000
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Tuna, roasted x 25 min
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9000
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Tuna, white, canned in oil, Albacore
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17000
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Egg yolk, boiled x 10 min
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12000
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Egg yolk, boiled x 12 min
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19000
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Egg white, boiled x 10 min
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400
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Egg white, boiled x 12 min
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600
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Egg white powder, cooked with margarine
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10000
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Egg, fried with margarine
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27000
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Almonds, roasted
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67000
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Mayonnaise
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94000
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Walnuts, roasted
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79000
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*AGE denotes εN-carboxymethyl-lysine (CML),16 determined by ELISA (4G9).
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Notice the differences:
· Broiling a hotdog is a 51% increase over boiling the same dog. Don’t forget that hotdogs have already been thoroughly cooked when you purchase them at the store.
· Boiling a chicken breast has only minor effect on its AGEs
· Broil it, though an you have a 625% increase in AGEs
· Fry it for 8 minutes and the increase jumps to 825%!
· Smoking salmon has no effect but broiling more than doubles the AGEs
· Canned tuna has almost twice the AGEs as roasted fresh (wow!)
· Boil an egg yolk for 2 minutes more and the AGEs content goes up almost 50%.
· No matter what you do to an egg white, it is always low.
What are our defenses?
Besides avoiding high fat foods that are broiled to dryness (actually a very effective measure), there are many defenses available to us:
- Your body has its own mechanisms of detoxifying itself of AGEs. These include enzymatic degradation, proteins that trap and sequester them and urinary excretion.
- Powerful antioxidants in the diet can help to neutralize AGEs and prevent their damage. They can also help block the vicious cycle between AGEs and oxidative stress.
Still, one of the best measures you can take is to poach, steam or stew foods instead of frying, broiling or roasting them. You can also avoid foods high in fats. Changing your diet can have very quick results in your blood profiles and the health of your blood vessels.
Or go raw.
Peppa M, Uribarri J, Vlassara H.2008. Aging and glycoxidant stress. Hormones (Athens). 2008 Apr-Jun;7(2):123-32
Vlassara H, et al. 2009. Protection against Loss of Innate Defenses in Adulthood by Low Advanced Glycation End Products (AGE) Intake: Role of the Antiinflammatory AGE Receptor-1. J Clin Endocrinol Metab. 2009 Nov;94(11):4483-91.
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The effects of stress on obesity
October 30th, 2009
by drselzer
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How does stress effect weight gain? Nothing could be more complicated! Well, almost nothing. Let’s see what we can do.
Stress initiates a state of disharmony in the body, as it defends itself from whatever is causing the stress (the stressor). There are both physiological and behavioral changes that occur in response to stress. These are the “fight or flight” responses for survival, and include:
- increased mental focus
- increased cardiac output
- increased respiration rate
- increased catabolism
- decreased digestion
- decreased immune response
The stressors can be biological (diseases, hunger, exhaustion…), physical (exercise, over-eating, smoking…) and psychological (emotional, anxiety, rage and anger…). Whatever the source, stress causes an increase in the amount of steroid hormones in your body, particularly cortisol. Cortisol has some important functions, including the fight or flight responses mentioned above. However, these are meant to be short term phenomena to help you escape a dangerous predator. Chronic stress causes chronically high cortisol levels, which then has some nasty effects.
- your body’s ability to store fat increases
- your overal blood sugar levels go up and an increased risk of insulin resistance
- there is an increase in inflammation in your body
- decrease in metabolism
- increase in cravings
- increase in abdominal fat storage (visceral adiposity)
- decrease in lean body mass
- increased hypertension
- decrease in HGH (human growth hormone)
The result is weight gain and a greater risk of obesity. In fact, a vicious cycle is established, in which stress causes obesity, which causes an increase in oxidation and inflammation, which causes more stress.
How to avoid Stress?
There are things you can do to help avoid stress and its health implications.
- change in life style to reduce stress and increase relaxation
- meditation
- yoga
- Tai chi
- regular exercise
- naps and more comfortable sleep
- Drink green tea, which has been shown to reduce stress, increase wellness and relief
- Drink chamomile tea, passion flower tea or other dietary supplement, such as L-theanine tea
- Drink superfruit teas, such as Cranberry, Acai, Mangosteen and Pomegranate
- Lose weight with a weight loss program that includes supplements such as bitter orange, L-carnitine and green tea.
By reducing stress, you will feel better, lose weight and help slow down the process of premature aging. It is a great goal to have, but don’t worry too much about it.
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How Do You Spell Relief?
October 28th, 2009
by drselzer
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G*R*E*E*N*space*T*E*A!
It has long been understood that green tea provides a sense of relief. Now scientists are beginning to understand how. The catechin EGCG, the major polyphenol in green tea, helps to inhibit the activity of an enzyme called acetylcholinesterase. This enzyme breaks down one of the chemicals in your brain that helps send signals from nerve cell to nerve cell. Without this chemical, signals are not relayed efficiently and other crippling symptoms can occur. More EGCG means less enzyme, which means better communication between cells. The result is both a sense of relief and a possible treatment for Parkinson’s Disease!
Zhang L, et al. Green tea polyphenol (-)-epigallocatechin-3-gallate enhances the inhibitory effect of huperzine A on acetylcholinesterase by increasing the affinity with serum albumin. Nutr Neurosci. 2009 Aug;12(4):142-8.
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Dr. Selzer’s Delicious Green Tea Pudding
October 21st, 2009
by drselzer
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1/2 c. sugar, whey sugar (optional or to taste)
3 tbsp. rounded cornstarch
2 1/2 c. soy milk
1 egg, beaten
Dash of salt
3 - 4 doses of Peach HerbaGreen Tea
1 tsp. Vanilla
Combine sugar, cornstarch, salt, HerbaGreen Tea and soy milk in a saucepan. Bring to simmer over LOW heat, stirring almost constantly (to avoid burning to the bottom) until thickened.
Stirring vigorously, add hot mixture spoonful by spoonful to the beaten egg. Return to the saucepan and bring to almost-a-boil while gently stirring. Remove from heat and add the vanilla. Allow to cool or eat piping hot.
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Green Tea Increases Longevity: The Pudding
October 21st, 2009
by drselzer
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There is often a gap between theory and reality, especially with health claims from dietary supplements. This is primarily because scientific proof lags way behind the “common knowledge” of traditional and alternative therapies. It is aways exhilarating when the scientists finally catch up. This is the case with green tea.
The consumption of green tea was shown to reduce mortality (death!) from all causes and cardiovascular diseasein elderly Japanese. This long-term study began in 1999 with 22,200 participants, who had a long history of drinking green tea, throughout the Shizuoka region of Japan. Over 14,000 people were studied again in 2002 and 2006. The results were remarkable:
Those, who consumed less than one cup of green tea per day suffered 42.3 overall deaths per 1000. Never-the-less, this represented a benefit of 55% lower than those, who did not drink green tea.
Those, who drank 7 cups or more of green tea per day suffered only 14.4 overall deaths per 1000. This is a huge savings of 75% lower than those, who did not drink green tea.
In terms of specific diseases, the following results from green tea consumption were observed:
- the risk of cardiovascular disease was reduced (consistant with previous studies in the literature);
- decreased risk of colorectal cancer mortality (first cohort study to show this relationship).
So we can conclude that we’ve been right all along. Green tea is not only good for you, it can help prolong your life. The proof is in the pudding.
Suzuki E, et al. Green tea consumption and mortality among Japanese elderly people: the prospective Shizuoka elderly cohort. Ann Epidemiol. 2009 Oct;19(10):732-9.
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Chocolate Reduces Mortality (and saves lives)
September 25th, 2009
by drselzer
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This is the best news since the French Paradox showed us how healthy it is to drink red wine!
Researchers from Sweden followed the survival rate of people, who had already suffered a heart attack. Some ate chocolate; some did not. Eight years of chocolate or eight years of deprivation. The result was a clear correlation with chocolate consumption and survival. Those, who endulged in chocolate delights suffered fewer deaths due to heart attacks than those, who at best could only watch.
This is one of the first studies, which so closely correlates the health benefits of chocolate with real health benefits in people. Of course, more research is required to corroborate these findings and delve further into the mechanism, by which it works.
Janszky I, Mukamal KJ, et al. 2009. Chocolate consumption and mortality following a first acute myocardial infarction: the Stockholm Heart Epidemiology Program. J Intern Med. 2009 Sep;266(3):248-57
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