Antioxidants: Nature’s Anti-Aging Molecules

Antioxidants: Nature’s Anti-Aging Molecules

Trio Office

Most people have heard the term antioxidants, but what does it really mean and why is it so important? Antioxidants are various powerful substances found in nature that prohibit and often times prevent the oxidation of other molecules in the body, which can lead to damage of our cells and even our DNA.  This process of oxidation results in the creation of free radicals in our body, which are harmful to our health and wellness.  If these free radicals are left unchallenged, they can cause a wide range of illnesses and chronic diseases, a result of what is called oxidative stress.

According to the article Antioxidants, Mitochondrial Damage, and Human Aging, by Edward R. Rosick, DO, MPH, MS:

Scientific research suggests that minimizing deleterious free radical reactions by ensuring optimal antioxidant levels may hold the key to extending the healthy human life span. Studies have shown that people who live to be 100 years or older often demonstrate higher blood levels of antioxidants than their much younger counterparts. Furthermore, antioxidants may help protect against mitochondrial dysfunction, another harmful condition that commonly accompanies aging and disease states.
So what role do antioxidants play in our body? Here are some of the many benefits:
  • Protect skin from damage
  • Preserve the youth and look of our skin
  • Boost our immune system
  • Protect from heart disease
  • Improve vision
  • Help with memory problems
  • Enhance mood and protect our mental health.

It is true that our bodies produce endogenous antioxidants but they decline with age. Furthermore, there are many foods, including certain fruits and vegetables, that contain antioxidants, but we just do not eat enough of them to combat the onslaught of oxidative stress that our bodies are exposed to on a daily basis.  Supplementing with antioxidants is imperative for our health and longevity.  Some common antioxidants include Glutathione, Vitamin C, and Vitamin E.  Glutathione is one the most important antioxidants and that is why we have chosen to include it in our ANTIOX MAX vitamin injection (for more info about this injection see above).  In the article, Free radicals, antioxidants and functional foods: Impact on human health, the authors explain why Glutathione is so essential to preventing and correcting oxidative stress within our cells:

In cells, glutathione is maintained in the reduced form by the enzyme glutathione reductase and in turn reduces other metabolites and enzyme systems as well as reacting directly with oxidants. Due to its high concentration and central role in maintaining the cell’s redox state, glutathione is one of the most important cellular antioxidants.
Everyone’s skin ages, that is just a fact of life but how we address it makes all the difference.  First we need to understand what is involved in this process.  
Skin aging is a complex biological process influenced by combination of endogenous or intrinsic (genetics, cellular metabolism, hormone and metabolic processes) and exogenous or extrinsic (chronic light exposure, pollution, ionizing radiation, chemicals, toxins) factors
As mentioned before, antioxidants can benefit the skin and they have a central role in protecting our skin from damage and disease, as well as preserving its quality. Preventing the creation of free radicals or helping combat them is the key to healthy and youthful skin. Action Steps:  Here’s what you can do to increase your Antioxidant levels:
  1. Eat dark-colored fruits and veggies (strawberries, blueberries, blackberries, raspberries, plums, prunes, red grapes, cherries,  cranberries, broccoli, spinach, kale, chard, sweet potatoes, carrots, beets, red bell peppers, eggplant)
  2. Drink Green Tea
  3. Dark Chocolate (70% or greater cacao): add raw cacao powder to smoothies.
  4. Supplement with Glutathione, Vitamin A, Vitamin C, Vitamin E and Alpha Lipoic Acid

Antioxidants: Nature’s Anti-Aging Molecules

Most people have heard the term antioxidants, but what does it really mean and why is it so important? Antioxidants are various powerful substances found in nature that prohibit and often times prevent the oxidation of other molecules in the body, which can lead to damage of our cells and even our DNA.  This process of oxidation results in the creation of free radicals in our body, which are harmful to our health and wellness.  If these free radicals are left unchallenged, they can cause a wide range of illnesses and chronic diseases, a result of what is called oxidative stress.

According to the article Antioxidants, Mitochondrial Damage, and Human Aging, by Edward R. Rosick, DO, MPH, MS:

Scientific research suggests that minimizing deleterious free radical reactions by ensuring optimal antioxidant levels may hold the key to extending the healthy human life span. Studies have shown that people who live to be 100 years or older often demonstrate higher blood levels of antioxidants than their much younger counterparts. Furthermore, antioxidants may help protect against mitochondrial dysfunction, another harmful condition that commonly accompanies aging and disease states.
So what role do antioxidants play in our body? Here are some of the many benefits:
  • Protect skin from damage
  • Preserve the youth and look of our skin
  • Boost our immune system
  • Protect from heart disease
  • Improve vision
  • Help with memory problems
  • Enhance mood and protect our mental health.

It is true that our bodies produce endogenous antioxidants but they decline with age. Furthermore, there are many foods, including certain fruits and vegetables, that contain antioxidants, but we just do not eat enough of them to combat the onslaught of oxidative stress that our bodies are exposed to on a daily basis.  Supplementing with antioxidants is imperative for our health and longevity.  Some common antioxidants include Glutathione, Vitamin C, and Vitamin E.  Glutathione is one the most important antioxidants and that is why we have chosen to include it in our ANTIOX MAX vitamin injection (for more info about this injection see above).  In the article, Free radicals, antioxidants and functional foods: Impact on human health, the authors explain why Glutathione is so essential to preventing and correcting oxidative stress within our cells:

In cells, glutathione is maintained in the reduced form by the enzyme glutathione reductase and in turn reduces other metabolites and enzyme systems as well as reacting directly with oxidants. Due to its high concentration and central role in maintaining the cell’s redox state, glutathione is one of the most important cellular antioxidants.

 

Everyone’s skin ages, that is just a fact of life but how we address it makes all the difference.  First we need to understand what is involved in this process.  
Skin aging is a complex biological process influenced by combination of endogenous or intrinsic (genetics, cellular metabolism, hormone and metabolic processes) and exogenous or extrinsic (chronic light exposure, pollution, ionizing radiation, chemicals, toxins) factors
As mentioned before, antioxidants can benefit the skin and they have a central role in protecting our skin from damage and disease, as well as preserving its quality. Preventing the creation of free radicals or helping combat them is the key to healthy and youthful skin. Action Steps:  Here’s what you can do to increase your Antioxidant levels:

 

  1. Eat dark-colored fruits and veggies (strawberries, blueberries, blackberries, raspberries, plums, prunes, red grapes, cherries,  cranberries, broccoli, spinach, kale, chard, sweet potatoes, carrots, beets, red bell peppers, eggplant)
  2. Drink Green Tea
  3. Dark Chocolate (70% or greater cacao): add raw cacao powder to smoothies.
  4. Supplement with Glutathione, Vitamin A, Vitamin C, Vitamin E and Alpha Lipoic Acid
Sources:
Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews. 2010;4(8):118-126. doi:10.4103/0973-7847.70902.Pai VV, Shukla P, Kikkeri NN. Antioxidants in dermatology. Indian Dermatology Online Journal. 2014;5(2):210-214. doi:10.4103/2229-5178.131127.

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Why Am I so Tired All the Time?

Why Am I so Tired All the Time?

Trio Office

Fatigue is one of the most common health complaints that we treat here at Trio Natural Medicine and it’s no wonder that so many people complain of being tired given that there are so many causes of fatigue. One of the obvious contributors to fatigue is stress.  We all deal with stress on a daily basis whether it’s commuting to work in rush-hour traffic, working long hours at the office, juggling work with being a parent, not getting enough sleep, worrying about finances, eating a poor diet, etc.

Stress comes in many different forms and our bodies are not well-equipped to handle the chronic daily stress of modern life.  When we are stressed we don’t sleep well and when we’re not getting adequate sleep our hormones and brain chemicals get out of balance leading to changes in mood and behavior.  Stress slows down digestive function and metabolism which then leads to poor breakdown and absorption of food resulting in nutrient deficiencies.  Nutrients essential for energy production (such as B vitamins, iron, minerals and amino acids) become depleted ultimately resulting in fatigue.  And when we’re tired and stressed we don’t always make the best choices when it comes to our diet.  We reach for convenience in packaged and processed foods and fast food which offer very little nutritional value.

Stress is cumulative and over time can lead to chronic health conditions.  You can see how the effects of stress have a domino effect on all your body systems with fatigue being one of the main indicators of imbalance.

Restoring energy levels should start with the basics: 

1. Whole Foods Diet:

fresh fruits and vegetables balanced with whole grains are rich in vitamins and minerals necessary for carrying out our daily functions.  Pick a multitude of colors when buying fresh produce to ensure that you’re getting a variety of nutrients.  When possible, it is best to buy organic fruits and vegetables, which are free of harmful pesticides and have higher nutrient content.

Rule of Thumb:

  • Keep your plate colorful
  • 2-3 servings of fruit per day
  • Unlimited vegetables

How to know if you’re eating an adequate amount of fruits and vegetables? For each meal, ½ your plate should consist of vegetables, and the other half should be divided equally between whole grains and protein. 

2. Protein: Protein is the building block for every cell in our body from our skin to our immune cells, so it’s important to get an adequate amount so your body can fight infection, build and repair tissues such as hair, skin and nails and make enzymes, hormones and other body chemicals.

Daily Protein Requirement: 0.8-1 g protein/kg body weight               *note: 2.2lbs = 1 kg           (example: 150lb person should get 55-68 grams of protein per day)

3. Water: Almost 2/3rds of our body weight is composed of water.  Water is lost daily from our bodies through sweat, urine, breathing and digestion.  To replace depleted water stores you should drink at least 1/2 of your body weight in fluid ounces per day with the addition of electrolytes (sodium, potassium, calcium, magnesium).

Did you know: a 5% reduction in hydration results in a 25% reduction in energy!

In addition to your daily required water intake, you should drink 2 cups of water for every cup of alcohol or caffeinated beverage consumed and for every hour of exercise.

4. Exercise: The benefits of exercise extend beyond just burning calories and include:

  • Facilitate weight loss
  • Improve immune function
  • Enhance sleep
  • Reduce stress and anxiety
  • Improve mood
  • Reduce risk factors for cardiovascular disease
  • Detoxification

The minimum amount of exercise required for cardiovascular benefits according to the Surgeon General’s Report on exercise is the following:

    • Frequency: 5-6 days per week
    • Duration: 30 min at target heart rate Sleep: sleep is important for growth, development and restoration and repair
      • 5. Sleep. A good night’s sleep = falling asleep within 20 min of lying down and sleeping uninterrupted for 7-8 hrs

        Tips for a good night’s sleep:

        • Create a comfortable, relaxed sleep environment by keeping your bedroom as dark and quiet as possible
        • Perform a relaxing ritual 20-30 min before bedtime to help you wind down and prepare for sleep, such as a warm bath, meditation, breathing exercises, sipping a cup of warm herbal tea, etc.
        • Try to go to bed and wake up at the same time everyday, even on weekends—keeping a regular schedule will help your body expect sleep at the same time each day
        • Avoid drinking caffeinated beverages for several hours before bedtime
        • Help your body recognize that the bedroom is the primary place for rest and intimacy and not a space for paying bills, working, watching television, etc.
        • Try to exercise in the morning or afternoon, since exercise is stimulating to the body. 
    • 6. Nutritional Support: Optimizing nutrient levels is absolutely necessary to restore and maintain adequate energy production so your body can carry out it’s many functions and keep you feeling your best. Even if you eat a perfect diet it’s nearly impossible to get all the nutrients your body requires just from your food alone.  Why you ask?  Because our soils are depleted and the fruits and vegetables grown today have less vitamins and minerals compared to 100 years ago.  Also, we are exposed to more toxins in our environment through our food, air and water and our bodies require more of the nutrients needed to eliminate these toxins from our system.                            
    • The three supplements that I recommend for every single patient are a good quality multivitamin, fish oil and vitamin D.

      Trio Daily Essentials multivitamin: provides the essential vitamins and minerals that are lacking in the vast majority of our diets                                                                                                                    

      Omega 820 fish oil: an essential fatty acid that is vital for proper cellular function, reduces inflammation and promotes healthy skin and hair.

      Vitamin D3 5000 with K2: vitamin D and K2 work synergistically to promote bone health, heart health, and a strong immune system.  99% of my patients  have low serum vitamin D levels despite living in sunny California so it is important to supplement with vitamin D to maintain optimal levels.

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Vitamin D3-Are you Getting Enough of the Sunshine Vitamin?

Vitamin D3-Are you Getting Enough of the Sunshine Vitamin?

Trio Office

Who hasn’t heard of Vitamin D?! This well-know vitamin is hailed as the “miracle nutrient” and it is just that! It does so much for your body and mind, and has a tremendous effect on most of the body systems.  Benefits of vitamin D include healthy bones, a strong immune system, and improved brain function and mood. Vitamin D also pays a large role in the health of your muscles, heart, and lungs. When your immune system is struggling, this little vitamin mounts a full defense against incoming and already present infections and microbes by modulating the immune response.

IS SUN EXPOSURE ENOUGH FOR ADEQUATE VITAMIN D LEVELS?

According to the ​Vitamin D Council, people who live in the northern part of the United States and in Canada do not get enough hours of direct sunlight (which is the best and most natural source of vitamin D) and tend to be vitamin D deficient. But even those living in sunny California do not get the necessary amount of vitamin D from the sun alone.  Although your body can make its own vitamin D from sunlight, studies have shown that people living in sunny climates actually have low vitamin D.  

“The ‘epidemic’ in vitamin D deficiency is clearly not from too little sun exposure.” “Clearly solar exposure is an influence — there is no doubt about that — but you cannot predictably say that a certain amount of [sun] exposure will normalize vitamin D deficiency.”

Statement by Dr. Richard Gallo, MD chief of dermatology and professor of medicine and pediatrics at the University of California, San Diego at the American Academy of Dermatology 70th Annual Meeting.

A study conducted on men and women living in Hawaii showed that despite 3 or more hours per day of sun exposure for 5 or more days per week, 51% of the study participants actually had low vitamin D levels.  The results of the study concluded that high amounts of sun exposure do not ensure adequate vitamin D levels. Therefore it is important to get your serum vitamin D levels tested at least once yearly to make sure your levels are in the optimal range of 60-80ng/ml.  

One of the best ways to obtain optimal levels of vitamin D is through supplementation with Vitamin D3.   The recommended dose will differ based on one’s vitamin D level in the blood, and may be anywhere from 1,000 IU to 10,000 IU per day. Most medical research has determined that a blood level of 50 to 60 ng/ml or higher is generally regarded as sufficient, but the fact of the matter is that the higher the number, the better chance your body will function at its best!

References:
1) Low Vitamin D Status despite Abundant Sun Exposure
N. Binkley R. Novotny D. Krueger T. Kawahara Y. G. Daida G. Lensmeyer B. W. Hollis M. K. Drezner
J Clin Endocrinol Metab (2007) 92 (6): 2130-2135.

 

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