How Sage Extract Boosts Brain Health

How Sage Extract Boosts Brain Health

Experts have known for many years now that certain nutrients play an important role in preserving cognitive function. Brain-healthy foods like blueberries, nuts rich in omega-3 fats and seeds, and many types of vegetables have been hailed for their ability to support mental acuity. Now, sage extract is emerging as a serious contender in the fight against cognitive decline. Discover how this powerful supplement is improving brain health across various populations below.

The Decline of Acetylcholine

In both normal age-related cognitive dysfunction and dementia, the neurotransmitter acetylcholine declines. Neurotransmitters have a critically important role in brain function, as they allow brain cells to communicate with each other. Acetylcholine is among the most plentiful and important neurotransmitters, as it supports attention, memory, learning, and reasoning. It is also impacted most severely in Alzheimer’s disease. In trials conducted on patients with Alzheimer’s disease, treatments used specifically to boost acetylcholine were linked to a 20% lower mortality. Sage extract, it appears, is among the treatments which can support this essential neurotransmitter.

How Sage Helps

In recent studies, a proprietary sage extract with unique properties has been shown to boost cognitive performance and cerebral blood flow, in addition to improved longevity. It also protects acetylcholine by blocking an enzyme which depletes it. This distinct extract exhibits superior biological activity, has a chemical fingerprint unlike any other form of sage, and has been rigorously tested. In a study conducted in adults over the age of 64, the sage extract:

  • Improved memory performance by 60%, compared to placebo subjects
  • Led to attention scores 2.5x greater than those of placebo subjects
  • Improved brain function within a matter of hours

In a separate study, the extract also improved neuropsychiatric symptoms in people with Alzheimer’s: cognition scores improved by 26% in the group that was given the sage extract, whereas the placebo group’s scores declined by 22%. Interestingly, the powerful treatment even improved mood and cognition in younger individuals, showing results such as reduced anxiety and fatigue, extended memory and attention and boosted mood.

In addition to improving present cognitive function, sage is also believed to help combat future age-related impairment. This is because the extract supports neurotrophins, the proteins which support brain function by replenishing and repairing brain cells.

While some types of sage extracts are available for purchase, it’s important to remember that concentrated forms of any herb or supplement can have intensified effects and should therefore only be taken under the care of a physician. In the meantime, adding the herb to foods like poultry, sweet potatoes, and pork is an effective way to flavor your meals without adding extra calories, and it may deliver some brain-boosting benefits at the same time.

Why is Vitamin C So Important?

Why is Vitamin C So Important?

We’re told since childhood that we need vitamins to stay strong, but just how significant a role does each nutrient really play in our wellness? Specifically, you may have heard about the importance of getting ample vitamin C to fight off illness, but what does it really do to keep us healthy? Let’s take a closer look at the significance of vitamin C, and how you can make sure you’re getting enough.

Why Our Health Depends on Vitamin C

Vitamin C supports a number of key bodily functions. It helps to produce L-carnitine and some neurotransmitters, and it also has antioxidant activity which could help to decrease the risk of certain cancers. It also aids in iron absorption.

Moreover, vitamin C plays an important role in collagen production. Collagen is found in connective tissue and is the most abundant protein found in mammals. It makes up tendons, ligaments, cartilage, skin, bones, blood vessels, and more. Without enough vitamin C, collagen production may become compromised. This means wounds may take longer to heal, as research shows vitamin C can help form scar tissue.

Researchers have also found that vitamin C can attack drug-resistant strains of tuberculosis and that in general, people with sufficient levels of the vitamin may be more likely to fight off infections than those without. Additionally, individuals who contract colds and have enough of the nutrient may experience shorter periods of illness and milder symptoms. High doses have even been proven to benefit cancer patients by stopping the growth and potentially even killing off cancer cells.

Without enough vitamin C, you may notice symptoms of a deficiency, including nosebleeds, a slowed metabolism, weakened tooth enamel, painful joints, bleeding gums, anemia, easy bruising, and dry or splitting hair. A severe deficiency is known as scurvy, but this condition is typically experienced only by malnourished, older adults.

How to Get Plenty of Vitamin C

Vitamins can either be fat soluble or water soluble. Vitamin C falls into the latter category, which means it isn’t stored by the body, and any excess amount will be released through urine. Because we don’t build up a supply of it, it’s critically important that we get enough through diet.

The daily recommended amount for vitamin C is 65 to 90 mg for adults, but these levels may be different for women who are pregnant or breastfeeding. To take in more vitamin C through your diet, snack on fruits like cantaloupe, pineapple, strawberries, citrus fruits, and watermelon. Veggies like broccoli, Brussels sprouts, cauliflower, peppers, spinach, and sweet potatoes are also rich in the nutrient. If you’re concerned about your intake, consider speaking with your doctor to determine whether you might be a good candidate for a daily supplement.

Are You Taking the Right Multivitamin?

Are You Taking the Right Multivitamin?

If you’re among the 40% of the U.S. population taking multivitamins each day, you may already have found a daily supplement you like and plan to stick with. Indeed, you’re in good company – with the body requiring upwards of 40 essential vitamins and minerals to function optimally every day, it’s certainly not easy to get all of the nutrients we need from diet alone. In addition to helping us fill nutritional gaps in our diet, taking multivitamins may also have long-term health benefits: one study shows men and women who took daily vitamins greatly reduced their risk of a first heart attack.

With that said, it’s important to remember that not all multivitamins are created equal. As with any supplement, you should consider a few key factors before taking a multivitamin. Discover how to choose the best option for your needs with the helpful guide below.

Look for the Seal

First and foremost, any vitamin brand you consider should feature a seal from a third-party certifier. This might include NSF International, USP, or UL. Keep in mind that while a seal demonstrates the brand’s commitment to industry best practices, the absence of the seal doesn’t necessarily mean that the product is of poor quality. Instead, the seal verifies that the vitamins are manufactured in alignment with that inspection agency’s standards. Still, this bit of assurance can provide peace of mind – especially if you’re taking the same vitamin every day.

Consider Your Needs

If you’ve ever stumbled upon men’s and women’s multivitamins and wondered why they’re separated by sex, there’s a good reason for this: men and women have different nutritional needs. For instance, women can benefit from added calcium, as the nutrient can help prevent against osteoporosis. For men, on the other hand, too much calcium can actually be harmful. Women also need more iron then men, while men should avoid it in excess as it can cause dangerous deposits throughout the body’s critical organs. 

In addition to these gender-based differences, your body’s nutrient needs may vary by age and dietary practices. A nutritionist may be able to help you pinpoint possible deficiencies more precisely, and you may also wish to speak with your physician to determine whether there are any specific needs to consider from a medical standpoint.

Read the Ingredients

Next time you shop for multivitamins, take a look at the labels and read the ingredient list. A good multivitamin will contain vitamin C, calcium, iron, magnesium, and potassium. It should also have vitamins B6 and B12, D2 or D3, A, E, and K, as well as the following additional nutrients: thiamin, riboflavin, niacin, iodine, borate, molybdenum, folic acid, pantothenic acid, biotin, selenium, and zinc.

Check for Appropriate Values

While you’re reviewing the ingredients, browse through the list of nutrients and look for appropriate daily values. While certain nutrients, including calcium, cannot be provided in pill form at 100 percent, many can. Pay special attention to the daily values of fat-soluble vitamins, or those which your body stores, instead of expelling through urine as is the case with water-soluble vitamins. These can be toxic if taken in excess and should not exceed a daily value of 100%. Some fat-soluble vitamins include A, D, E, and K.

Remember that while taking a daily multivitamin is a good practice, it won’t compensate for unhealthy habits. Supplements, as their name suggests, are only meant to fill voids that can be left in even the healthiest diets. Fill your diet primarily with whole foods and try to exercise most days of the week in addition to taking a multivitamin for the most effective and comprehensive approach. Always speak to your physician first before implementing a new diet and exercise plan and to also help determine which multivitamin is right for you.

3 Lifestyle Factors That Can Impede Gut Health

3 Lifestyle Factors That Can Impede Gut Health

The importance of gut health has been gaining more and more attention in recent years. The GI tract has been called “the microbiome,” “the body’s second brain,” and will likely receive countless other nicknames. No matter what you choose to call it, maintaining your body’s gut health should be one of your priorities. Managing your microbiota – the 300 to 500 types of bacteria containing nearly 2 million genes in your intestines – is critically important to your overall health. Researchers believe it could help keep serious conditions like diabetes and colon cancer at bay, and findings also suggest gut bacteria affects everything from your immune system to your metabolism.

Yet, some of the decisions we make every day could be impacting our gut health – and not in a good way. While there are many environmental and lifestyle habits which can affect the microbiome, here are three of the most notorious offenders that can alter its balance:

Alcohol

While one glass won’t derail your system, excess consumption could cause trouble. Too much alcohol can irritate the intestines and alter your hormone levels, thereby allowing inflammation to take place. Because this inflammation can also lead to leaky gut syndrome – a condition which could be the precursor for serious chronic conditions – it’s a good idea to drink sparingly, if you choose to at all.

Stress

Stress is the body’s natural response to threats. Yet, stress can lead to an increase in cortisol (called “the stress hormone”), which can impact your immune system and disrupt the balance of the microbiome. Moreover, research shows the gut and brain health are directly linked, with up to 90% of the neurotransmitter serotonin being produced by the digestive tract. The relationship between mental health and the gut therefore goes both ways, which is why it’s important to find healthy ways to control stress.

Antibiotics 

While the purpose of antibiotics is to fight infection, they can also kill good bacteria in your gut as well. Although most people only take antibiotics when they really need them, it’s never a bad idea to ask your doctor if there are alternative treatments available. For instance, while antibiotics are widely prescribed for conditions like bronchitis, these illnesses are often caused by viral infections. Some experts believe taking antibiotics for conditions like acute bronchitis could actually be harmful.

Of course, if your condition truly does warrant the use of antibiotics, you should always follow your health care provider’s recommendations. You can restore your gut flora after medications by taking specific strains of probiotics and incorporating probiotic foods into your diet, such as yogurt, kefir, and tempeh. Colostrum is a key source as well to help maintain a healthy gut. Additionally, consuming bone broth, collagen, and foods with vitamin C can help strengthen the bacteria lining your digestive tract both while on antibiotics and afterwards.

3 Invisible Symptoms of MS Coping Options

3 Invisible Symptoms of MS Coping Options

Multiple sclerosis (MS) is a chronic condition in which the body’s immune system directs itself against the central nervous system (CNS). Most often, this impacts the brain, spinal cord, and optic nerves. The symptoms of this condition can vary widely, with some people experience mild effects and others struggling to complete daily tasks.

Frustratingly, many of the symptoms of MS aren’t outwardly visible. These behind-the-scenes challenges are therefore often endured silently, while the patient’s friends and family members may assume that their appearance of health indicates minimal to no suffering. Here are some of the symptoms which, despite their invisibility, can be debilitating; along with practical coping mechanisms to help you maintain your quality of life.

Pain

Up to two-thirds of people with MS report pain. For many, it interferes with aspects of daily life, including career, recreation, mood, and their ability to complete activities. The steady discomfort is suspected to result from fatigued muscles, which are working to compensate for those weakened by the disease. Sometimes, chronic pain is reported to feel like a tight band around the chest or torso, known as the “MS hug.” It may also feel like burning, prickling, aching, or “pins and needles.”

Sharp pains, on the other hand, are believed to be from faulty nerve signals caused by the lesions produced by MS in the CNS. The damage to the nerves is called dysesthesia and can impact the legs, feet, arms, and trunk. Up to 55% of people with MS have experienced this “clinically significant pain,” and while it isn’t necessarily dangerous, it can be a source of significant frustration.

For some people, compression stockings or gloves can minimize the pain caused by dysesthesias. For others, pain is more pronounced and requires the use of medications. Doctors may prescribe anticonvulsant medications or antidepressants, which change the ways in which the CNS reacts to pain. Over-the-counter pain relievers, including acetaminophen, and warm compresses can also be used to combat pain under a doctor’s supervision.

In many cases, chronic pain is best addressed through anti-inflammatory drugs, either over-the-counter or prescription. Stretching routines may also aid in maintaining flexibility in the muscles, which could help with pain levels. Massage therapy and physical therapy may also be beneficial. Some seeking an alternative option will consider stem cell therapy due to the potential regenerative ability these stem cells offer for those with MS.

Ultimately, discomfort for MS patients varies in intensity. On days when pain is most severe, changing your routine may provide the greatest relief. Whether it’s declining a social event or using a mobility-assistive device, it’s important to find ways to put your comfort first when experiencing intense pain.

Fatigue

The fatigue MS patients experience goes beyond general tiredness: it is often described as a flu-like feeling of exhaustion or extreme muscle weakness. It occurs in 80% of people with the condition and is therefore among its most common symptoms. Although the condition itself can be the cause, it’s also possibly related conditions, such as sleep disorders, medications, and depression could be culprits behind fatigue.

To determine the best form of treatment for your fatigue, consult with your doctor to pinpoint the reason for your exhaustion. If it’s the condition itself, lifestyle management tactics developed through occupational and physical therapy could make day-to-day tasks more manageable. Scheduling rests and even short naps could help you conserve energy. Also, while it might seem counterintuitive, light physical activity might actually combat energy depletion.

For sleep-related issues, stress management, relaxation training, and sleep regulation techniques may be beneficial. If your fatigue comes on suddenly, occurs regularly, and begins to interfere with responsibilities, consider talking to your doctor about medication options.

Cognitive Issues

Cognitive impairment, including issues with memory, perception, learning, and problem-solving, is reported by nearly 50% of people with MS. Sometimes, it can be difficult to tell whether the symptom is tied to the mental fatigue or “brain fog” the condition causes, or whether the mental glitches are actually a result of the impact MS has on the CNS.

While research on the best methods for treating cognitive impairment in MS is still ongoing, there are some tactics you can implement to work around any mental challenges you may experience. Mood management is a good starting point: if you experience inexplicable mental or emotional shifts, you could be suffering from depression. This symptom may be a result of the condition itself, or it could be attributed to medications, in which case you could discuss with your treating physician to see if adjustments to your treatment may be needed.

For some people, brain exercises such as puzzles and memory games help to maintain mental acuity. The brain is a muscle, and working it out regularly is important to facilitating strength. Planning your days in advance is also a good way to minimize any challenges cognitive issues may pose. Schedule important tasks for the times of day when you feel most alert. Finally, don’t hesitate to seek out support from counselors, support groups, or loved ones. Isolation can exacerbate cognitive decline, but socialization can improve or minimize the symptom.

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