For decades, the Mediterranean diet has remained one of the most popular and healthiest dietary choices, advised by dietitians and health organizations around the globe. What is the Mediterranean diet, and what makes it healthy? This post reveals potential health benefits, suggested food list, and some transitioning tips for those of you willing to go Mediterranean!

What is the Mediterranean Diet?

The Mediterranean diet is based on the traditional cuisine of the Mediterranean regions, such as Greece, Spain, southern Italy, and southern France. It gained popularity when researchers noticed significantly lower heart disease rates and higher life expectancy among Mediterranean folks.

This diet doesn’t actually represent the way people eat in the Mediterranean regions today, given the growing influence of western dietary habits. A proper Mediterranean diet abounds in fruits, vegetables, whole grains, and olive oil, with a moderate intake of fish, eggs, legumes, and dairy; red meat and sweets are consumed sparingly [R, R].

Definition

The Mediterranean diet doesn’t have a precise definition or strict rules to follow, so some dietitians prefer to call it a Mediterranean-style diet. This gives a person more freedom in meal planning, but it’s a significant limitation when studying the potential health benefits.

A group of Australian researchers emphasized this issue back in 2015 and provided more precise meal-planning guidelines for the Mediterranean diet by summarizing the available literature [R]:

• 3-9 daily servings of vegetables
• ½-2 daily servings of fruits
• Up to 8 daily servings of olive oil
• Up to 13 daily servings of cereals (mostly whole grains)
• 2-6 weekly servings of fish/seafood
• 2-4 weekly servings of eggs and poultry
• Up to 2 weekly servings of red meat

When it comes to macronutrients, the Mediterranean diet roughly contains [R]:

• 37% of daily calories as total fat (19% MUFA, 5% PUFA, 9% SFA)
• 43% of daily calories as carbs (33 g of dietary fiber)
• 15% of daily calories as protein

Mediterranean Diet Food List & Menu

Source: Oliviero et al. (2009), Mediterranean Food Pattern in Rheumatoid Arthritis https://www.researchgate.net/figure/Fig-1-The-Mediterranean-diet-pyramid-simple-graphic-format-of-the-most-up-to-date_fig1_228622489

The following is a general Mediterranean diet menu/food list [R, R]:

Consumed generously:

• Vegetables (all kinds, cooked or fresh, mostly seasonal)
• Fruits (all kinds, mostly fresh & seasonal)
• Whole grains & their products (rice, wheat, oats, etc.)
• Olive oil
• Herbs and spices (rosemary, thyme, oregano, basil, etc.)

Consumed in moderation:

• Fatty fish & seafood (sardines, tuna, oysters, shellfish, etc.)
• Other

The post 14 Mediterranean Diet Health Benefits + Food List appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. There’s no firmly established connection between any blood type and COVID-19 susceptibility.

Blood Types and Antiviral Response

Before we dive into recent findings, let’s take a quick look at blood types and their potential influence on antiviral immunity.

What are the ABO Blood Types?

The ABO system is the most common way to classify blood in different groups. It’s based on the presence of specific carb molecules or ‘antigens’ on the surface of blood cells.

For example, someone with the A group only has “A” antigens. Their body recognizes “B” antigens and foreign substances and produces anti-B antibodies (see the image). That’s why it’s crucial to match these types during a blood transfusion.

Source: https://en.wikipedia.org/wiki/ABO_blood_group_system

The Link With Antiviral Immunity

The idea that blood types can impact an antiviral response is nothing new. The A/B antigens are present on different cell types, and they can both inhibit or support viral infections. Anti-A/B antibodies can also play a role in antiviral responses [R, R].

For example, norovirus, which causes digestive issues, can exploit these antigens in the gut to enter the body. People with the O group (no antigens) may be more resistant to infections in general. Those with the A group may be more prone to Hepatitis B and HIV viruses [R, R].

Interestingly, back in 2005, scientists observed that people with the O group were more resistant to SARS coronavirus, which is similar to the new SARS-CoV-2 virus causing COVID-19 [R].

A Chinese Study Links Blood Types with COVID-19

Important: the findings below come from a “preprint” study that hasn’t been peer-reviewed. They remain inconclusive, unvalidated, and medically uncertain until the study undergoes peer review.

A group of Chinese authors combined the data from three hospitals and 2,173 total patients with COVID-19. By comparing the blood group distribution with that of a normal population, they found a significant link between two blood groups and infection rates. People with the A group were 21% more likely to become infected, while the O group was protective [R].

Confirmation from the US?

A recent preprint by the scientists from Columbia University investigated this link in 1,559 subjects, of which

The post Is There a Link Between Blood Types and Coronavirus? appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. No adequate or FDA-approved products are yet available to treat or prevent COVID-19 infection.

Selenium & Immunity

Selenium deficiency impairs immune function. Selenium supplementation stimulates the immune system, even in people who are not deficient. Lymphocytes of people who supplemented with selenium (200 µg/day) were more active and efficient at destroying foreign invaders and tumor cells [R].

Activated immune cells have an increased need for selenium and its amino-acid bound form (selenocysteine), according to recent studies [R].

Selenium supplementation may help divert the immune response away from the Th2-type and promote the Th1-type, which protects against asthma, allergic reactions, viral infections, and cancer [R].

Antiviral Effects of Selenium

The severity of Viral Infections

Lack of selenium can set off the immune system and cause even harmless viral infections to progress and become dangerous. Scientists have observed this phenomenon for influenza and coxsackievirus [R, R, R, R, R, R].

Interestingly, one variant of coronavirus isolated from a selenium-deficient region (Hubei province) was more similar to human SARS-CoV-1 than the variant from a selenium-adequate region (Guangdong province). SARS-CoV-1 is a form similar to COVID-19 (SARS-CoV-2) that also causes respiratory complications [R, R, R].

Selenium supplementation may have antiviral effects, especially in deficient people, whose nutritional status may impair the immune response [R, R].

Respiratory Viruses

A study of 40 people linked selenium deficiency with flu infection and pneumonia [R].

In a clinical trial on 75 children with lower respiratory diseases caused by respiratory syncytial virus (RSV), selenium supplementation promoted a faster recovery [R].

Mice taking supplemental selenium and infected with H1N1 influenza had 3x lower death rates than those that were selenium-deficient [R].

Selenium supplementation reduced inflammation (measured as TNF-α levels) and damage to the lungs and spleen in mice infected with porcine circovirus [R].

In chicken challenged with the avian flu virus, dietary selenium supplementation reduced viral multiplication and increased antiviral defense [R].

In chicken, the

The post Can Selenium Protect You From Coronavirus (COVID-19)? appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. No adequate or FDA-approved products are yet available to treat or prevent COVID-19 infection.

Immune-Stimulating Effects of Maitake

In 18 patients with suppressed bone marrow, maitake extract enhanced the production and activity of neutrophils and monocytes, thus improving their immune response [R].

In 34 older breast cancer patients, post-treatment supplementation with a maitake extract boosted some immunity parameters but suppressed others. The authors called for further research on maitake’s immune-modulating effects [R].

Studies in animals and test tubes indicate the potential of maitake polysaccharides to stimulate the bone marrow and increase the activity of white blood cells. A combination with another medicinal mushroom, shiitake, may be even more potent [R, R, R].

The D-fraction (beta-glucan) is primarily responsible for the observed immune-boosting activities [R].

However, it’s untested whether maitake would be able to support the response against respiratory infections, such as the one caused by COVID-19.

Antiviral Effects of Maitake

Maitake mushroom extract stimulated macrophages to produce antiviral cytokines such as TNF-α, which inhibited the growth of the influenza virus in infected kidney cells [R].

A maitake polysaccharide inhibited the replication of enterovirus 71 in a cell-based study [R].

In another study in cells, a maitake extract (D-fraction) inhibited hepatitis B virus replication and enhanced the antiviral effect of interferon-alpha2b [R].

A protein isolated from maitake mushroom inhibited the replication of herpes simplex virus 1 in cells and improved the symptoms in mice [R].

Maitake & COVID-19 Risk Factors

According to preliminary data, patients with hypertension (high blood pressure) and diabetes may be at risk of more severe COVID-19 infections [R].

Maitake extracts (SX- and D-fraction) reduced hypertension and inflammation and improved metabolic health in multiple animal studies [R, R, R, R].

They likely work by inhibiting the renin-angiotensin system (RAS). In theory, this may increase the expression of ACE2 receptors and worsen COVID-19 infection, but it’s too early for conclusions [R, R

The post Can Maitake Mushrooms Help With Coronavirus (COVID-19)? appeared first on SelfHacked.

What are Maitake Mushrooms?

Synonyms: Champignon Maitake, Dancing Mushroom, King Of Mushrooms

The King of Mushrooms

Maitake or Grifola frondosa is an edible mushroom from East Asia, now widely cultivated around the world for its nutritional and medicinal values. In the wild, it forms huge clusters at the tree base during the autumn months. Impressive size has earned it the nickname: “the king of mushrooms” [R].

This mushroom has recently gained popularity in the west for its health and vitality-promoting effects. People from Japan and China have used it for centuries in their cuisine and traditional medicine.

Did you know? In Japanese, “maitake” means dancing mushroom. Legend says that people would dance with joy upon finding this mushroom in the wild, knowing about its healing properties.

Traditional and Modern Uses

Ancient medical scripts from the east mention maitake as a powerful remedy to protect the lungs and liver and boost “qi” or life force. Traditional Chinese medicine uses this mushroom as an adaptogen — a tonic that balances the entire body and improves stress resilience [R, R].

In modern medicine, people mostly use maitake to enhance immunity, combat diabetes, and support cancer treatment [R].

This post reviews the scientific evidence to determine the potential uses & benefits of maitake, while pointing out significant drawbacks and limitations.

Snapshot

Proponents:

• Stimulates the immune response
• May improve metabolic health
• May have anti-cancer effects
• May induce ovulation

Skeptics:

• Limited clinical evidence
• May cause allergic reactions
• Unknown safety for pregnant and nursing women

Active Components & Mechanism of Action

The primary active ingredients in the fruit body are beta-glucans, polysaccharides with versatile health benefits. In maitake, they are fused with protein to form specific glycoproteins: D-fraction and SX-fraction. This mushroom is rich in other metabolites and healthy fiber, too [R].

A decent amount of research backs up the uses of maitake D-fraction. Japanese scientists took a step further and purified a so-called MD-fraction, which supposedly offers therapeutic advantages [R].

Beta-glucans and other polysaccharides from maitake can [R, R, R, R]:

• Boost the immune response
• Reduce oxidative stress
• Inhibit cancers cells

The post Surprising Maitake Mushrooms Benefits + Dosage & Safety appeared first on SelfHacked.

This post is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. No effective or FDA-approved products are yet available to treat or prevent COVID-19 infection.

Bee Pollen for Immunity

Bees make bee pollen by collecting parts of flower pistils and mixing them with nectar and saliva. People use this nutrient-dense food and traditional remedy to ward off infections, enhance immunity, support the liver, and more [R, R, R].

Bee pollen is rich in immune-stimulating polysaccharides, such as glucans and galactans, researched for their potential anti-cancer effects [R, R, R].

Preliminary research brings up the potential of BP to combat an array of pathogenic microbes, mostly bacteria [R, R, R, R].

Bee Pollen for Respiratory Infections

In a small study of 20 professional swimmers, a six-week supplementation with pollen extract significantly reduced “the number of training days missed due to upper respiratory tract infections” (4 days vs. 27 days with placebo) [R].

In mice with lung injuries, bee pollen significantly reduced inflammation and improved lung function [R].

Active components from plant pollen inhibited the spreading of three flu virus subtypes (H1N1, H3N2, and H5N1) in test tubes. Even though the flu virus shares some features with COVID-19, that doesn’t imply the same effects of pollen components on the other one [R].

Dosage and Safety Precautions

Side Effects

In clinical studies, bee pollen-based products haven’t caused any notable side effects. The potential dangers come from contaminated products that may contain illegal substances, mold, bacteria, pesticides, and other toxins [R, R, R].

Some people use bee pollen to relieve seasonal allergies, but, in others, it may trigger dangerous allergic reactions. Even though the oral intake is not the same as respiratory exposure or skin test, caution is warranted in people with pollen or bee sting allergies [R, R, R].

Dosage

Clinical trials on bee pollen are few, and they have used different, unstandardized BP extracts (150-300 mg). It’s hard to determine the precise recommended dosage, but traditional uses suggest up to 3-5 teaspoons for adults and 1-2 teaspoons

The post Can Bee Pollen Help with Coronavirus (COVID-19)? appeared first on SelfHacked.

This post is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. No effective or FDA-approved products are yet available to treat or prevent COVID-19 infection.

Shiitake Mushrooms and Immunity

Shiitake is an edible mushroom from East Asia, praised for its nutritional and healing properties. It’s one of the pearls of traditional Chinese medicine. Folks mostly take it to boost immunity, longevity, circulation, and liver health [R, R].

For ages, people have used medicinal mushrooms to enhance the immune response. Shiitake contains lentinan and other beta-glucans that support our defense mechanisms [R, R].

In a study of 52 volunteers, consuming 5 or 10g of shiitake (L. edodes) [R]:

• Enhanced the activity of white blood cells
• Improved gut immunity
• Reduced inflammation (CRP levels)

Research on mice has confirmed the potential of shiitake mushrooms to support gut health and reverse age-related decline in the immune response [R, R].

Besides beta-glucans, they are rich in other types of fiber that act as prebiotics and nurture our gut microbiome [R, R].

Shiitake provides zinc and copper, the two minerals crucial for robust immunity [R, R].

Antiviral Effects of Shiitake

Scientists haven’t yet tested shiitake mushrooms against the new coronavirus (SARS-CoV-2 or COVID-19). A standardized mixture of polysaccharides from shiitake mushroom (AHCC) activated immune cells in humans and animals with viral infections such as [R]:

• Influenza B (in humans) [R]
• Hepatitis C (in humans) [R]
• Human Papillomavirus (in humans and mice) [R]
• Influenza A (H1N1) (in mice) [R, R]
• Avian influenza virus (H5N1, in mice) [R]
• West Nile encephalitis (in mice) [R]

Another shiitake extract (Lentinus edodes mycelia or LEM) reduced the growth of the influenza A virus and increased survival rates in infected mice [R].

Influenza viruses cause flu, which can have similar respiratory complications as COVID-19 infection. However, the effects observed on these strains don’t imply the therapeutic potential of

The post Can Shiitake Mushrooms Protect You from Coronavirus? appeared first on SelfHacked.

What are Shiitake Mushrooms?

Synonyms: sawtooth oak mushroom, black forest mushroom, oakwood mushroom, golden oak mushroom.

Asia’s Tasty Superfood

Chinese and Japanese people have praised this tasty “superfood” for ages, both as a culinary ingredient and a traditional remedy. They still have the biggest share in worldwide production, but more and more growers in the US produce shiitake [R].

Shiitake is the second most popular edible mushroom in the world, available in various forms as a food or supplement.

Did you know? The US authorities didn’t allow the cultivation of shiitake mushrooms before the 80s. Supposedly, they feared that the mushrooms would “escape” into wild forests and harm the trees.

Traditional & Modern Uses

Shiitake is one of the pearls of traditional Chinese medicine. Other eastern countries, such as Japan, Korea, and Russa, have also used it as a natural remedy for ages. Folks mostly take it to boost immunity, longevity, circulation, and liver health [R].

This mushroom is popular in modern medicine, alike. Scientists are researching its potential to combat HIV/AIDS, heart disease, cancer, chronic infections, and more. People also use it as a mouth rinse to maintain oral health [R, R].

What does the available evidence say about the traditional & modern uses of shiitake? How should we take it, and is it safe for everyone? Let’s find out.

Snapshot

PROPONENTS:

• Boost immunity
• May support heart health
• May improve oral health
• May support cancer treatment
• Have antimicrobial effects

SKEPTICS:

• Not well researched in humans
• May cause skin irritation
• May interact with immunosuppressants
• Supplements have unknown potency and purity

Active Compounds

Shiitake mushrooms are rich in bioactive compounds such as polysaccharides, sterols, and terpenoids. They stimulate the immune response, have antioxidant and anti-inflammatory effects, and more. The amount of these compounds depends on the growth and storage conditions [R].

Lentinan is a type of beta-glucan with immune-boosting, anti-cancer, and anti-microbial properties. Ergothioneine, a sulfurous amino acid, combats inflammation and oxidative stress [R, R, R, R].

Spores (mycelia) of shiitake mushrooms are rich in anti-inflammatory molecules that protect the liver [R].

Shiitake Mushrooms Nutrition & Calories

The post 4 Shiitake Mushrooms Benefits + Nutrition & Side Effects appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. No effective or FDA-approved products are yet available to treat or prevent COVID-19 infection.

Effects of Vitamin C on Coronaviruses

In chicken, supplementation of the feed with vitamin C increased resistance to the coronavirus that causes infectious bronchitis [R].

In an old study on chick embryo lung cultures, exposure to vitamin C increased the resistance to avian coronavirus infection [R].

The above studies haven’t tested the effects on the specific COVID-19 virus, which may have distinct features. Also, their results haven’t been confirmed in humans and are thus of low relevance.

Vitamin C in Respiratory Function and Antiviral Immunity

The new coronavirus or COVID-19 can compromise the immune system and lung function. This fact has sparked the public interest in drugs and supplements that support the respiratory system and fight-off viral infections.

Vitamin C or ascorbic acid is one of the essential antioxidants that protect our body from oxidative stress and free radicals. Its role in the lungs is particularly important, where it reaches up to 30 times higher level than in the blood [R].

Once ingested, vitamin C instantly reaches the lining of our airways, acting as the first life of defense against harmful oxidation caused by microbes, smoking, and other stressors [R, R].

Viral infections activate our immune cells and cause oxidative stress, depleting vitamin C levels. Increased intake under such conditions can ensure antioxidant protection, support the immune response, and suppress viral replication [R, R, R, R].

Like COVID-19, the influenza A virus infection or flu can compromise lung function and lead to pneumonia. Vitamin C is essential for the antiviral response in the early stage of flu infection, and a deficiency may worsen lung damage [R, R].

It’s believed that older people are more susceptible to die from COVID-19 because lowered immunity, especially B- and T- cell numbers.

Because vitamin C can increase B- and T-cells, it may help fight off infections in general [R].

However, there is currently no evidence that vitamin C can treat or prevent COVID-19 infection.

Vitamin C Supplementation for Respiratory Conditions

Respiratory

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What is Bee Pollen?

Bees collect parts of flower pistils, mix them with nectar and saliva, and take them to the hive to nourish their offspring. Beekeepers use special traps to separate pollen grains from bees’ legs as they enter the hive — that’s how we get the product known as bee pollen [R, R].

Due to its rich and diverse nutritional content, bee pollen (BP) has gained nicknames such as the “essence of flowers” or “perfectly complete food.” It widely varies in composition, and there are no two identical samples of bee pollen [R, R].

A high nutritional value, along with the presence of different bioactive compounds, has granted bee pollen the status of a “functional food” and a well-known traditional remedy. Modern science has been researching BP for a range of potential therapeutic effects [R].

Traditional Uses

Folks have praised the nutritional value and medicinal properties of bee pollen for millennia; the ancient Egyptians described it as the “life-giving dust.” The widespread use of pollen traps in the 19th century marked an expansion in BP popularity and scientific research [R].

People have used bee pollen to treat bacterial infection, boost digestion and immunity, support the liver, and more. A wide array of BP nutrients supposedly give energy, improve athletic performance, and prevent malnutrition [R].

Snapshot

Proponents:

• Highly nutritious
• Helps with prostate enlargement
• Relieves menopausal and PMS symptoms
• May protect the liver and heart
• May combat bacterial infections

Skeptics:

• Some products are contaminated
• May cause allergic reactions
• May not be safe for pregnant women
• Lacks solid clinical research

Healthy Components

In general, bee pollen abounds with macronutrients, vitamins, minerals, and different bioactive components. The exact content can vary a lot, depending on the origin, climate, plant quality and condition, seasonal variations, and more [R].

Nutritional Profile

Bee pollen roughly consists of [R]:

• Carbs (40%): sugars and polysaccharides
• Protein (35%): all essential amino acids
• Fats (5%): omega-6 and omega-3 fatty acids
• Water (4–10%)
• Vitamins, minerals, and more

It contains different enzymes and minerals, all known vitamins, and over 20 trace elements. Vitamins include both fat-soluble (A,

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Grape Seed Extract Side Effects & Safety

Overview

Grape seed extract is a concentrated source of antioxidant polyphenols from grape seeds [R, R, R].

Supplement manufacturers usually source grape seeds from winemakers, and they extract proanthocyanidins and other healthy components.

For other grape seed products and their uses, check out the FAQ section below.

Reported Side Effects

Grape seed extract was safe in clinical trials, mostly causing side effects at rates similar to placebo. The following side effects have been reported [R, R, R]:

• Headache
• Dizziness
• Tiredness
• Abdominal pain
• Flatulence
• Nausea
• Sore throat
• Dry mouth
• Cough
• Worsening of high cholesterol levels
• Scalp and skin irritation
• Hair thinning
• Allergic reactions

People who are allergic to grapes shouldn’t use grape seed extract.

Animal safety studies suggested that grape seed extract was safe in long-term lab settings, but proper human safety data are lacking [R, R, R].

Effects on the Absorption of Nutrients

Grape seeds and other foods rich in polyphenols may hinder iron absorption. To avoid iron deficiency, don’t take grape seed extract supplements with iron-rich foods (meat, legumes, greens). If you do, you can combine it with vitamin C to improve iron absorption [R, R].

Safety Concerns

Pesticides and yeast toxins have been identified in grape skin, juice, and wine made from grapes in some regions of the world. For example, pesticides were found in most grape juice products produced and sold in Canada. On the other hand, juice and red wine from sold in Brazil contained the yeast toxin called Ochratoxin A [R, R].

These toxins have not been reported to occur in grape seed extract.

Children and Pregnant Women

Children and pregnant and breastfeeding women should avoid grape seed extract because we still lack evidence of its safety in these sensitive groups.

Drug Interactions

Supplement-drug interactions can be dangerous and, in rare cases, even life-threatening. Always consult your doctor before supplementing and let him know about all drugs and supplements you are using or considering.

Although quite safe on its own, grape seed extract may

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What is Colostrum?

Colostrum is a type of milk breastfeeding women produce just after giving birth. Aside from humans, as all breastfeeding mammals also produce this nourishing fluid. It is a diverse mix of nutrients such as carbohydrates, fats, vitamins, minerals, and more [R].

Newborns are vulnerable to diseases as their immune system is still forming. They especially benefit from the antibodies in colostrum, which boosts their immunity, aids immune development, and protects them against infection. Its composition is unique and loaded with growth factors that newborns require for muscle, bone, and cartilage growth and repair [R].

For more about what colostrum is, what it contains, and how it works, check out this post.

Snapshot

PROs

• May enhance immune defense
• May help with leaky gut
• May improve diarrhea in people with a weak immune system
• Potentially boosts exercise performance and reduces infections in athletes
• Mild side effects, if any

CONs

• Conflicting research on some benefits
• Most benefits are limited to newborns or children
• Not suitable for people allergic or intolerant to milk/dairy
• Low-quality colostrum supplements are likely ineffective
• Most supplements have poor bioavailability

Health Benefits of Colostrum

Please note: the health benefits below refer to bovine colostrum (from cows) if not stated otherwise.

Colostrum supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Possibly Effective:

1) Diarrhea

The antibacterial and antiviral properties of colostrum help prevent diarrhea. In two studies with over 750 children, it significantly decreased the number of diarrhea episodes [R, R].

In adults, only hyperimmune colostrum may help prevent diarrhea caused by specific bacteria and viruses:

The post 12 Benefits of Colostrum Powder for Leaky Gut & More appeared first on SelfHacked.

What is Coenzyme Q10?

Coenzyme Q10 (CoQ10) is an important compound found in every cell in the body. It is a type of coenzyme, which means that it helps enzymes work more effectively. CoQ10 is mainly located in the membrane of mitochondria, where it is used to make energy [R].

For more about CoQ10’s function, check out this post.

Snapshot

Proponents:

• Increases energy levels
• Boosts mitochondrial function
• Protects against free radicals and inflammation
• Improves heart health
• Reduces blood sugar levels and blood pressure
• Helps with migraines
• Improves fertility
• Reduces the side effects of statins and chemo

Skeptics:

• Poorly absorbed
• Possible interactions with blood thinners
• Most benefits lack stronger clinical evidence
• May not help with Alzheimer’s disease
• Doesn’t improve exercise performance

Coenzyme Q10 Health Benefits

The following benefits are based on studies that involved supplementation with ubiquinone (the oxidized form of CoQ10). You can learn more about ubiquinol, including its health benefits and dosage, here.

Likely Effective:

1) Coenzyme Q10 Deficiency

In rare cases, coenzyme Q10 deficiency can cause weakness, fatigue, and seizures.

Oral coenzyme Q10 (800 mg daily) seems to improve the symptoms of deficiency in adults. The recommended dosage in children is 30 mg/kg daily in three divided doses [R, R, R].

2) Mitochondrial Diseases

Mitochondrial diseases are a group of disorders caused by mitochondria that don’t function correctly. CoQ10 improves symptoms of mitochondrial disorders including poor nerve function, muscular weakness, tremor, inability to exercise, cramps, and muscle stiffness [R, R, R, R, R].

Possibly Effective:

3)

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What Is Oleic Acid?

Oleic acid is a non-essential fatty acid, which means it is produced naturally by the human body [R].

It is the primary member of the omega-9 class of monounsaturated fatty acids (MUFAs). Oleic acid accounts for 92% of cis-isomer monounsaturated fats in the human diet [R].

Monounsaturated fats have only one double bond and are defined by the number of carbons in their omega side chain. Oleic acid is sometimes abbreviated as (C18:1), referring to its carbon structure [R].

Most naturally occurring monounsaturated fats are of the cis-isomer conformation, referring to the orientation of the double bond. Artificially produced trans-isomers are associated with negative health outcomes [R].

This article focuses on the cis oleic acid isomer.

Olive oil is the largest dietary contributor to human intake of omega-9 monounsaturated fats. Other good sources of oleic acid are in the following table [R].

Oleic Acid in Olive Oil and the Mediterranean Diet

Olive oil is an important component of the Mediterranean diet [R].

In Mediterranean countries, olive oil is the main source of dietary monounsaturated fats. This is compared to the US and northern European countries where meat and dairy products (20 to 40% monounsaturated fats on average) are more common dietary sources, and also include higher levels of saturated fats [R].

The Mediterranean diet has been linked to a variety of health benefits, including improved heart health, lower blood pressure, lower rates of obesity, and lower incidence of type 2 diabetes [R, R].

Oleic acid is responsible for some of the health benefits of this diet, but other potentially beneficial compounds in olive oil (squalene, antioxidant phenolic alcohols, polyphenols, and

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What is Vanilla?

Vanilla is an extract from the vanilla bean. It has many culinary and cosmetic uses. However, vanilla and its flavoring extracts also have potential health effects worth further research. For example, the extract vanillin has been studied for its potential role in the management of sickle cell anemia.

Antimicrobial Properties

Vanillin shows antimicrobial properties against E Coli and Listeria [R].

Biofilms are microbial films that are embedded in a self-produced matrix [R].

Quorum sensing is a process by which bacteria produce and detect signal molecules and thereby coordinate their behavior. Vanilla is a unique quorum sensing inhibitor and this may help break up biofilms [R].

Antioxidant Properties

Extracts of vanilla pods scavenged radicals in a concentration-dependent manner [R].

Various extracts scavenged hydroxyl and nitric oxide radicals [R].

Treatment with vanillin ameliorated impaired mitochondrial enzyme complexes (I, II, and IV) in the animal model of Huntington’s disease. Further, it could inhibit singlet oxygen-induced protein and lipid oxidation [R].

The effect on oxidation is similar to Vitamin C but less effective than glutathione [R].

Vanilla inhibited the oxidation of LDL cholesterol in rats [R].

Other

Vanillin shows dose-dependent inhibition of deoxygenation-induced cell sickling, which might help for sickle cell anemia [R].

Oral vanillin decreased the percentage of sickled red blood cells in 30 patients with sickle-cell anemia [R].

Until more research is done, we can’t make any conclusions about the therapeutic potential of vanillin in sickle-cell anemia. Additionally, vanilla extract likely wouldn’t produce the same effects.

Side Effects and Risks

Vanilla is generally safe and well-tolerated in the amounts usually present in food. Vanillin at extreme doses may have some carcinogenic effects. An animal study on vanillin safety concludes [R]:

“Vanillin was not cocarcinogenic when consumed orally. However, it was cocarcinogenic when being administered intraperitoneally at high concentrations. Hence, the use of vanillin in food should be safe but might have cocarcinogenic potential when it is used in high concentration for therapeutic purposes.”

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What is Calcium D-Glucarate?

Calcium-D-glucarate is the salt form of D-glucaric acid, a close chemical relative of glucose. Like sugar, glucaric acid is found naturally in many fruits and vegetables. But unlike sugar, the gut converts glucaric acid into a compound (D-glucaro-1,4-lactone) that blocks an enzyme called beta-glucuronidase [R, R, R, R].

Beta-glucuronidase reduces the liver’s detox ability, allowing toxins to re-enter the blood. Diets rich in fat and protein increase the amount of beta-glucuronidase in the body. High levels of this enzyme have been linked to inflammation and certain forms of cancer [R, R, R, R, R].

By blocking this enzyme, calcium-d-glucarate may theoretically achieve the following [R, R, R, R]:

• Improve detoxification: helps more effectively remove dietary, environmental, and drug-related toxins from the body
• Hormonal balance: lowers excess steroid hormones, like estrogen
• Reduced cholesterol: reduces LDL cholesterol and triglycerides
• Antioxidant: protects blood proteins and cells from free radical damage

Snapshot

Proponents:

• Helps remove toxins from the body
• Lowers excess estrogens
• May lower cholesterol
• Naturally present in fruits and vegetables
• Safe and well-tolerated

Skeptics:

• Limited research on benefits in humans
• Megadoses might be required for strong detox benefits
• Interacts with prescription drugs
• Long-term safety unknown

Food Sources

Glucaric acid is the naturally-occurring form of calcium-D-glucarate. While it is produced in small amounts within the body, the vast majority comes from your diet. It’s abundant in citrus fruits and leafy vegetables, some of the best sources being [R, R]:

• Grapefruit, oranges, and lemons
• Apples, peaches, plums, apricots, and sweet cherries
• Cabbage, Brussels sprouts, spinach, broccoli, and cauliflower (cruciferous vegetables)

Other food sources include grapes, carrots, alfalfa sprouts, potatoes, corn, cucumber,

The post Calcium D-Glucarate Benefits + Detox Symptoms & Warnings appeared first on SelfHacked.

The aryl hydrocarbon receptor (AhR) is responsible for supporting cell growth and immune system response to outside threats, especially environmental pollutants. AhRs are necessary for cell differentiation and growth in various organ systems. Keep reading to learn the roles of AhR and factors that activate/block it.

What is Aryl Hydrocarbon Receptor?

The aryl hydrocarbon receptor (AhR) is a ligand-activated transcription factor responsible for controlling the expression of various sets of genes (R).

Both AhR and its partner, aryl hydrocarbon nuclear translocator, are associated with how an organism responds to environmental contaminants, mostly man-made ones. However, current research has determined different physiological roles that AhRs plays in the absence of contaminants (R).

The Roles of the Aryl Hydrocarbon Receptor

The role of AhR in the human body is complex and not yet fully understood. Most of the findings below stem from animal and cell-based studies. They give us a good idea about the potential roles and functions of AhR, but the results may not always translate to humans.

Cardiovascular

In fetal mice, AhR development through embryonic stem cells is responsible for coordinating and differentiating heart cells (R).

AhR during development is the coordinator for the complex regulatory network responsible for maintaining cardiovascular homeostasis (R).

Metabolism

In both lean and obese mice, AhR receptors are responsible for helping maintain glucose homeostasis in the body (R).

In mice who have a fatty liver, activated human AhR receptors successfully negated the effects of a fatty liver while maintaining proper energy balance (R).

AhRs interact with stem cells to signal for cellular regeneration, in the context of aging and diseases. The receptors specifically target the metabolic efficacy of cell regeneration vs. cell cycling (R).

Toxin Removal

AhRs are responsible for recognizing polycyclic aromatic hydrocarbons, environmental contaminants that can contribute to cancer development. AhRs then signals the body to prevent physiological harm (R).

In human cell lines exposed to varying levels of lead, AhRs help prevent the harm (R).

Immune System

Lymphocytes

AhR receptors are responsible for transmitting environmental cues to the lymphocytes, which then trigger the required immune system to regulate the body, maintaining homeostasis (R).

In dairy cows bred in a dioxin-contaminated area, AhR gene expression significantly increased to increase the number of circulating lymphocytes to fight the toxin contamination (R).

As for patients suffering from tuberculosis, a

The post Aryl Hydrocarbon Receptor (AhR) Roles and Functions appeared first on SelfHacked.

What are Xanthines?

Methylxanthines are chemical compounds derived from the purine base xanthine. Some well-known natural xanthines include caffeine, theobromine, and theophylline.

At least half of the world’s population drinks tea, which contains caffeine and small amounts of theophylline and theobromine [R].

Cocoa and chocolate, derived from the seeds of Theobroma cacao, contain theobromine, which is the main chemical responsible for their health benefits. Also, some caffeine is present [R, R].

Coffee, the most popular source of dietary caffeine, is extracted from the Arabica coffee and related species.

Caffeine is mainly broken down by the liver and, interestingly, one of its by-products is theobromine [R].

Methylxanthines, specifically theobromine and caffeine, are the main factors responsible for particular chocolate cravings, revealing their huge impact on taste and food preferences [R].

If your interest is mainly in caffeine, jump to this post.

Mechanisms of Action

The general methylxanthine mechanisms of action include [R, R, R, R, R, R, R, R, R, R]:

1) Mobilization of intracellular calcium

2) Inhibition of phosphodiesterases (PDEs)

3) Inhibition of gamma-aminobutyric acid (GABAA) receptors

4) Inhibition of high affinity ATP-dependent cyclic nucleotide transporters

5) Blocking of adenosine receptors, mainly A1 and A2A

The predominant health effects that stem from these mechanisms are increased wakefulness and alertness during the day. Methylxanthines also have other effects such as relaxing smooth muscles, stimulating urine production and fluid loss, and increasing heart muscle contraction [R].

However, much higher doses may be required to mobilize intracellular calcium, inhibit PDEs or modulate GABAA receptors, or to unselectively inhibit ABCC5 and ABCC4 transporters [R, R].

This leaves the action on adenosine receptors and inhibition of cAMP-degradation as the primary mechanism behind the effects of dietary methylxanthines.

To give a practical example: when adenosine accumulates in the brain

The post 7 Methyl-Xanthines Benefits, Side Effects & Sources appeared first on SelfHacked.

What is Growth Hormone-Releasing Hormone?

Growth hormone-releasing hormone (GHRH), also known as somatocrinin, is produced in the brain. The hypothalamus releases GHRH to stimulate the pituitary gland in order to release growth hormone (R).

By regulating the production of growth hormone and other important messengers, GHRH plays a complex role in health and disease.

GHRH in Health

Please note: the studies quoted in this section are meant to clarify the physiological roles of naturally-occurring GHRH in the human body. They’re not supporting the use of this hormone in treatment or prevention of any health condition.

1) Protects the Heart

Human patients who have suffered a heart attack have extensive heart damage. Treatment with GHRH promoters reduce inflammation and improve the mechanisms that remodel and heal cardiac muscle tissue (R).

In large swine who have had heart attacks, daily injections of GHRH reduced the scar tissue buildup in the heart and decreased strain (R).

In rat hearts, GHRH promotes the activation of a kinase that helps protect cardiac cells (R).

In mice suffering from heart disease, mesenchymal stem cells are critical to reducing symptoms. Tests with GHRH improved stem cell mobility and lifespan, reducing the overall effects of heart disease (R).

In mice suffering from radiation-induced heart cell damage, GHRH relieved and protected damaged cells (R).

2) Improves Muscle Growth and Recovery

An increase in GHRH expression in humans decreases skeletal muscle cell death and atrophy (R).

Increased levels of GHRH led to increased muscle mass and growth (R).

In human muscle cells, treatment with GHRH promotes muscle health and prevents atrophy (R).

In yaks suffering from growth retardation, administering GHRH increased the release of growth hormone, increasing muscle mass and overall growth performance (R).

3) Protects the Brain

In human patients suffering from a traumatic brain injury, the decreased size of the pituitary gland leads to a decrease in GHRH. Treatment with GHRH may improve pituitary size and health (R).

In mice, increased levels of GHRH and other neuropeptides increased neuron health, nervous system health, and overall development of nerve cells (R).

The post Growth Hormone-Releasing Hormone (GHRH) Health Effects appeared first on SelfHacked.

Iodine and Cancer Development

Please note: studies in this section explain the physiological preventative roles of iodine in cancer prevention and discuss preliminary research on its potential therapeutic applications in the future. They should not be interpreted as supportive of the anticancer effects of iodine supplements or any other source of iodine.

Studies have shown that iodine deficiencies do not cause thyroid cancers directly, but support their development and are connected to the development of more aggressive and less treatable thyroid cancer types (R).

At the beginning of the 1990s, a theory has emerged that iodine deficiency or excess may be associated not only with cancers of the thyroid but cancers of the stomach and breast as well (R, R).

It is explained by the fact that all three types of organs originate from the cells that actively take up iodine in the course of early development. This theory was corroborated by statistical and immunological studies (R, R).

It also may be explained by the fact that, besides the functions associated with the action of thyroid hormones, iodine also can promote cell death and protect cells from damage by oxygen (R, R).

The addition of iodine, molecular iodine (I2), and iodolactone to the cell cultures of different types of prostate cancer causes cell death and blocks their growth (R, R).

Iodine also prevents the damage of fats by oxygen, which may serve as a protective measure against cancer development, especially in the skin (R).

A study carried out in South Korea has shown that eating gim (a species of algae) was associated with lower rates of breast cancer (R).

The addition of 0.1% of iodide or iodine to the treatment of rats with breast cancer leads to cancer cell death (R).

Radioactive Iodine

In a study on mice, researchers combined the introduction of engineered stem cells and radioiodine to improve metastatic prostate cancer treatment (R).

Radioactive iodine is often used for treating patients after operations for several types of thyroid cancer. Usually, an isotope called I131 is used. Paradoxically, excess exposure to radioiodine may cause thyroid nodules and cancer (R).

Implantation of radioiodine “seeds” into the tumor in the case of

The post Roles of Iodine in Cancer, Radioprotection & Wound Care appeared first on SelfHacked.

What is Carob?

Carob is the fruit of the Ceratonia siliqua L. tree, which belongs to the legume family. The tree is native to the Mediterranean region but is also grown in the US and other countries. The fruits are pods, around 10-30cm long, with a wrinkled and leathery surface. The inside of the fruit contains the pulp and seeds [R, R, R].

Carob has a nutty, chocolate-like flavor. Because of its sugar content, it is naturally sweeter than cocoa. The pods contain tannins that add a bit of bitterness to the taste [R].

Snapshot

Proponents:

• Rich in fiber and antioxidants
• Improves gut health
• Helps lower blood sugar and cholesterol
• May support fat burning
• Caffeine-free

Skeptics:

• Possible allergies in people with peanut or legume allergies
• Chocolate/cocoa tastes better for many
• Like cocoa, it’s usually mixed with vegetable oils and sweeteners

Nutrition

100 g of carob flour provides [R]:

• 222 calories
• 4.6 g protein
• 0.7 g fat
• 89 g carbohydrates
• 40 g fiber
• 348 mg calcium (~35% RDA)
• 827 mg potassium (~50% RDA)

The fruit is ~50% sugar (sucrose, glucose, and fructose), 3-5% protein, and low in fat (up to 1%). It contains all seven essential amino acids (threonine, methionine, valine, isoleucine, leucine, phenylalanine and lysine) [R, R].

Carob is an excellent source of calcium and potassium, and also contains magnesium, copper, iron, manganese, and zinc. It is a valuable source of vitamin B6, C, D, and E [R, R].

The glycemic index of carob is around 40, making it a low glycemic index food [R].

Carob vs Chocolate

Carob may have some advantages over chocolate. For one, carob does not contain any caffeine or theobromine. These stimulants can cause

The post 5 Carob Health Benefits + Nutrition & How it Beats Chocolate appeared first on SelfHacked.

What Are Flea Bites?

Flea bites cause lesions on the skin. These insects may bite numerous times while exploring the skin surface, resulting in clusters of bites on the skin. The flea bite appears as a raised, reddened region on the skin approximately 5 to 30 minutes after the bite. Flea bites harden 12 to 24 hours after a bite and can persist for a week or more [R].

Most fleas do not come into contact with humans or pets and have little or no medical relevance.

Fleas can cause harm to humans and pets include the human flea (Pulex irritans), cat flea (Ctenocephalides felis felis), dog flea (Ctenocephalides canis), oriental rat flea (Xenopsylla cheopis), northern rat flea (Nosopsyllus fasciatus), sticktight flea (Echidnophaga gallinacea), and sand flea or jigger (Tunga penetrans) [R].

Flea Life Cycle

The flea life cycle includes: egg → larva → pupa → adult [R].

In general, female fleas require a blood meal from a host (human or pet) to complete ovary development. Fleas bite hosts as a part of their life cycle. After an adult flea has taken a blood meal from a host, the flea will mate. Females then lay eggs on a host or the surrounding area [R].

Eggs take 1 to 10 days to hatch, depending on humidity and temperature [R].

Larvae have biting mouthparts but lack eyes and legs. They often live deep in carpet or bedding of homes with flea infestations [R].

Pupae live in cocoons that have an oval shape and white coloration. Pupae can remain dormant for several weeks and up to a year until a host arrives [R].

Adults emerge from cocoons and immediately seek a blood meal. Certain features of the host attract adult flea to host. Examples include body heat, exhaled carbon dioxide, movement, and scent [R, R].

Fleas usually reach their peak potential to attack humans and pets in late summer (August through September). Temperature and humidity

The post Flea Bites on Humans & Pets: Symptoms & Treatment appeared first on SelfHacked.

What Is Ghee (Butter)?

Ghee, also known as ghrita (Ayurvedic), clarified butter, or butter oil, is pure milk fat. It is prepared by heating milk or cream to remove the water via evaporation, followed by filtering out milk solids. Ghee is considered to be the healthiest fat in some cultures (Ayurveda). It is very low in the milk proteins (casein and whey) normally found in dairy products [R, R].

As a source of dietary fat, ghee has been used for preparing various dishes, especially in India. Numerous health benefits are attributed to ghee, such as antioxidant effects, cholesterol-lowering, and more [R, R, R].

Is Ghee Dairy Free?

Ghee has negligible levels of lactose, a milk sugar that affects lactose-intolerant individuals. It is also low in galactose (another milk sugar) as well as the milk proteins, casein, and whey. All of this makes ghee suitable to use in a dairy-free diet [R, R, R, R].

Is Ghee Vegan?

Although ghee is considered dairy-free, it is not vegan because it is derived from animal products (milk or cream) [R, R, R].

Components

Ghee is composed of 99-99.5% fat – saturated fats, cholesterol, omega-3 fatty acids, and unsaturated fats. The omega-3 fatty acids in ghee are primarily linoleic acid and docosahexaenoic acid (DHA). The composition and quality of ghee varies depending on the source of milk (cow, goat, sheep, or buffalo) and how the ghee was produced (see the section: Traditional Versus Industrial Preparation). The remaining 1% is water, traces of milk proteins (casein and whey), carotene/carotenoids (antioxidants), and vitamins (vitamin A, D, K, and E) [R, R, R].

How Does It Work

Active Components of Ghee

The most active components in ghee are linoleic acid (conjugated linoleic acid and alpha-linoleic acid), docosahexaenoic acid (DHA

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What is Iodine?

Iodine is a chemical element which is the heaviest and the least available of the stable “halogens”. In the human body, iodine exists in thyroid hormones and is thus essential for thyroid function [R].

Iodine deficiency affects about two million people and is the leading preventable cause of intellectual disabilities [R].

Essential Roles of Iodine

1) Thyroid Function

The synthesis of thyroid hormones is completely dependent on iodine. They are called triiodothyronine (T3 – three iodine atoms) and thyroxine (T4 – four iodine atoms). This makes iodine a central component of thyroid health [R].

In developing countries, iodine deficiency is the leading cause of low thyroid hormones (hypothyroidism), which can be prevented by correcting iodine status [R].

On the other hand, excess iodine can also be detrimental to thyroid health, so it’s essential to keep its dietary intake in a recommended range (more details below) [R].

2) Childhood and Infant Development

The lack of iodine in the diets of pregnant mothers and small children can have detrimental consequences on their physical and cognitive development [R].

In young children, iodine deficiency results in low stature and a form of intellectual disability called cretinism [R].

In the 19th century, the condition of such children was improved by the addition of thyroid extracts in their diet, but it never improved the development of their intellect, only the body [R].

The other consequence of iodine deficiency is the enlargement of the thyroid gland – goiter [R].

At present, the main method of preventing cretinism and goiter development in children is the introduction of iodized salt into everyday diet [R].

Several studies have shown that the introduction of iodized supplements, mostly iodized salt in the poor areas of Asia and Africa consistently improves the physical and mental condition of children [R].

For instance, a study focused on the effects of iodized salt and other types of iodine supplements in villages of Benin, Africa has shown that children were doing much better with school tasks and tests, compared to the children with low iodine levels [R].

A similar study that was carried out

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