JWSimpkins
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STRESS PROOF YOURSELF
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Being subjected to the occasional stressful situation is an unavoidable part of life that all living creatures have to endure. As humans, we're equipped with a dynamic internal system called the “flight or fight” response enabling us to effectively handle acute intermittent stress. The flight or fight response evolved in humans during times when stressful situations were typically life and death struggles with wild predators, starvation or invading rival tribes.
When confronted with a perceived threat, the hypothalamus and pituitary glands in your brain prompt the release of the hormone cortisol from the adrenal glands along with the catecholamine epinephrine (otherwise known as adrenaline). This sets off a chain reaction that readies your body to evade danger by dilating the pupils, redirecting blood to muscles, shutting down digestion, increasing blood pressure and transporting stored fatty acids and glucose out into the bloodstream to fuel working muscles for combat or running away.
As I mentioned, the flight or fight response is perfectly suited for dealing with acute short-term stressful events that were commonplace in primitive times. But if it remains chronically activated due to the kind of unrelenting psychological and emotional stress that's so prevalent in modern society, then the effects can be highly destructive to your health. Science has identified a direct correlation between high levels of chronic stress and a number of disorders, including cardiovascular disease, immune dysfunction, depression, anxiety and cognitive decline. In fact, it's estimated that up to 90 percent of patient complaints to their family doctor are stress related.
Although avoiding stressful situations may seem like the obvious solution, for most people it's easier said than done. Unless you dramatically alter your lifestyle by moving to a deserted tropical island, sooner or later you'll more than likely be forced to deal with potentially difficult circumstances related to personal relationships, finances, work, illness or unexpected life changes.
So, instead of trying to avoid the unavoidable, one effective strategy for managing chronic stress is to make you more resilient to its effects through the use of adaptogens. Adaptogens are herbs that have been an important tool in the traditional medicine systems of a number of cultures around the world for thousands of years.
Adaptogens have been dubbed “medicine for healthy people” because of their unique ability to counteract the negative health effects of stress by strengthening and maintaining the body's natural balance. Two of my favorite adaptogens with a long history of human use and scientific evidence of proven efficacy are Rhodiola rosea and Holy basil.
Rhodiola rosea is also known by the name Arctic root, which makes sense since it can be found growing in the Arctic Circle region of northern Europe, as well as the central mountains of Asia. It has been used in Russia and Scandinavia for centuries as a health-revitalizing tonic to boost strength and longevity against the backdrop of a harsh northern climate.
Studies in both animals and humans have shown that rhodiola helps to prevent physical and mental fatigue caused by stress-induced burnout. The only side effects in some individuals are dizziness and a slight stimulatory effect that can disturb sleep if taken late in the evening. The recommended dose is 200 - 400 mg per day. When choosing a product, look for a standardized extract containing 3% of the compound rosavin and 1% of the compound salidroside.
Holy basil is considered a sacred plant in India that's been used for thousands of years in Ayurvedic medicine as a general health-enhancing tonic. Studies have shown that holy basil is especially helpful for protecting against the psychological effects of stress such as generalized anxiety disorder and depression by balancing cortisol levels and mood-associated neurotransmitters in the brain.
Holy basil is generally recognized as safe, however it may slow blood clotting, so its use should be stopped at least 2 weeks before any scheduled surgery. The recommended dose is 300 - 500 mg taken 1- 2 times per day. When choosing a product, look for a standardized extract containing 2% of the compound ursolic.
THE FORGOTTEN VITAMIN SUPERSTAR
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You may have recently seen reports in the media that phytochemicals such as carotenoids, polyphenols and flavonoids found in plant-based foods, have replaced boring old vitamins and minerals as the new darlings of nutritional science. However, as is often the case, everything old is new again and that adage certainly applies to the overlooked nutrient, vitamin K. This essential fat-soluble vitamin was first discovered by experimental happenstance in 1929 by Danish scientist Henrik Dam. He was investigating the effects of a cholesterol deficient diet in chickens, when the animals suddenly developed abnormal bleeding patterns.
Perplexed by this turn of events, Dam was eventually able to correct the bleeding by adding cholesterol and a yet-to-be identified nutrient that he called the “coagulation vitamin” back into the chicken feed. Of course, this coagulation vitamin turned out to be vitamin K and scientists would later establish that it works by activating specific proteins in the liver responsible for healthy blood clotting - and that appeared to be the totality of vitamin K's story.
But recent research has revealed there are 16 different proteins in the body that require high levels of vitamin K in order to fulfill their intended function. These vitamin K dependent proteins have been identified as playing vital roles in the prevention of some of the leading causes of death in North America such as cardiovascular disease, diabetes, osteoporosis and cancer. In fact, a 2014 study published in The Journal of Nutrition with over 7,000 participants concluded that individuals with the highest intake of vitamin K were 36% less likely to die from all-cause mortality than those with the lowest intake.
Much of vitamin K's protective effects are due to its ability to regulate calcium in the blood, by helping to deposit the mineral into bones where it belongs. Without adequate vitamin K, calcification occurs inside the lining of major arteries (often referred to as “hardening of the arteries”) resulting in reduced blood flow and a significantly increased risk of heart attacks and strokes. This is one of the main reasons that some studies on calcium and vitamin D supplements for the prevention of osteoporosis have produced mediocre results. Without the synergistic effect of vitamin K, calcium and vitamin D supplements may actually do more harm than good by promoting the deposition of calcium into soft tissues rather than the bones.
So, how do you know if you're deficient in vitamin K? Well, the good news is that vitamin K deficiency is rare in North America. It's typically only found in individuals that are unable to assimilate dietary vitamin K due to gastrointestinal disorders such as Celiac and Crohn's disease. Symptoms can include easy bruising, blood in urine and stools, defective blood clotting and excessive menstrual bleeding in women.
According to government guidelines, the RDA or recommended dietary allowance for vitamin K is 120 mcg per day for adult males and 90 mcg per day for adult females. Although, keep in mind that the RDA is typically the minimum amount required to prevent disease and not the amount needed for achieving optimal health.
Now, there are two forms of vitamin K you need be aware of: There's K1, otherwise called Phylloquinone, and it's found abundantly in plant based foods such as kale, parsley, spinach and collard greens. It acts primarily in the liver helping to facilitate healthy blood clotting. The other form is K2, otherwise called menaquinone, and it's present in fermented foods such as natto and miso. It acts primarily on preventing calcification of soft tissue throughout the body and improving bone density.
Interestingly enough, some vitamin K2 is also produced in the gut from resident bacteria and this proves how important it is for maintaining good health. However, this production can only occur if you have healthy intestinal flora, which many people today do not, making dietary sources of vitamin K2 imperative. Now, if you don't have access to fermented foods or you just can't stomach the taste, another option to ensure adequate vitamin k2 intake is via supplementation.
Depending on your body size, age and gender, the recommended optimal dose for active individuals is 300 - 500 mcg per day taken with a fat-containing meal. There is no known toxicity with vitamin K supplements even at large milligram dosages. However, it is contraindicated for individuals on blood thinning medications such as Coumadin, so be sure to consult your physician before making any dietary changes.
THE WORLD'S MOST NUTRIENT DENSE FOOD
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The Oxford English dictionary defines a superfood as a nutrient-rich food considered to be especially beneficial for health and well-being. But the term superfood has been cleverly co-opted by the nutritional supplement industry to market a wide range of products touted as having almost mystical health giving properties.
The truth is, these superfood supplements contain many of the same vitamins, minerals, antioxidants, amino acids, polyphenols and essential fatty acids found in commonly available foods such as blueberries, wild salmon and spinach. But the compelling narrative of products sourced from exotic locals deep in the Amazon rainforest or high in the Himalayas, enables supplement companies to charge a premium to impressionable consumers.
However, long before the advent of nutritional supplements, our ancient ancestors were wisely incorporating super foods into their traditional diets. They discovered through trial and error, which foods would help to sustain the health of the tribe and to conceive robust offspring. Throughout recorded human history, numerous cultures from around the world revered one food above all else for its life sustaining properties - and that food is liver.
Gram for gram, there's no other food that is more nutrient dense than liver and a nutritional analysis reveals that it provides a high concentration of preformed vitamin A, all of the B vitamins (particularly B12 and folate), a highly bioavailable form of iron, Co-enzyme Q10, the trace minerals zinc, chromium and copper and it's also an excellent source of protein.
Unfortunately, most people today avoid consuming liver partly due to what some perceive as an objectionable taste, but also because of the unfounded fear of consuming toxins. As the main organ of detoxification, the liver's job is to neutralize and eliminate toxins, but it doesn't actually store them. If the liver's detoxification capacities do become overwhelmed, excess toxins end up being shuttled primarily into adipose tissue. In other words, if you were to consume well-marbled rib eye steaks from feedlot-raised cattle on a regular basis, you'd have a higher risk of ingesting toxins than you would from eating liver.
Another concern that is often cited in association with consuming liver, is the risk of vitamin A toxicity. There have been reported cases of acute toxicity in Arctic explorers who ate polar bear liver, which contains unusually high levels of vitamin A. Acute toxicity has also occurred in individuals taking synthetic vitamin A supplements at doses of 100,000 IU per day for months on end. In both cases, the subjects experienced symptoms of fatigue, headaches, irritability, vomiting and peeling skin.
However, these symptoms were non-life threatening and quickly disappeared when all sources of dietary vitamin A were temporarily restricted. Having said that, I recommend limiting your liver consumption to 100 grams (or 4 ounces) no more than two times per week. This will provide you with the optimal amount of vitamin A necessary for good health, while avoiding any potential toxicity issues.
Now, as far as taste is concerned, there are countless recipes available online and in cookbooks that not only make liver more palatable, but actually delicious. However, if you really want maximum nutritional bang for your buck, then the best way to eat liver is totally raw. Many hunter-gatherer cultures would perform a sacred ritual immediately following a hunt by consuming the animal's raw liver. They believed that it contained mystical properties that would bestow vigorous strength upon the tribe's warriors. In modern times, several high profile holistic physicians who specialize in treating cancer patients with nutritional healing protocols have utilized raw liver extract with great success.
In order to consume raw liver safely though, certain precautions need to be taken beforehand. First, you need to soak the whole liver overnight in water with two tablespoons of lemon juice - this greatly reduces the gamey taste. Next, cut the liver into bite sized cubes, place them in a container and store it in the freezer for 14 days. This will effectively kill off any potential pathogens or parasites in the liver. And finally, when you're ready to consume the liver, you can add 1 - 2 cubes into meals such as stews, hot breakfast cereal, soups, protein shakes etc.
Now, if you just can't bring yourself to stomach the taste of liver either raw or cooked, then you can still obtain the health benefits of regular consumption by taking encapsulated desiccated liver powder. Look for high quality products from companies who source their liver from healthy pasture raised animals and freeze dry their powders to ensure maximum nutrient content.
THE MIRACLE MINERAL YOUR MUSCLES NEED
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When it comes to building a solid foundation of health and fitness, nutrition is one of the most influential factors that can “make or break” your physique. Whole foods should always be the basis for your daily nutrient intake, but nutritional supplements do have an important role to play as well.
One of the “must-have” supplements that I recommend to all my nutrition clients is magnesium. Having optimal levels of this essential mineral is vital to your health because it's a co-factor in over three hundred enzymatic reactions in the body. These include assisting muscle and nerve function, protein synthesis, blood sugar control, energy production, blood pressure regulation and acting as a precursor for neurotransmitter production.
Magnesium deficiency is the second most common nutrient deficiency, with some estimates as high as 70 - 80% of adults in North America failing to consume the recommended dietary allowance. Chronically low levels of magnesium in the body can contribute to a wide range of health conditions such as high blood pressure, insomnia, muscle cramps, fatigue, kidney stones, anxiety, insulin resistance and an increased risk of osteoporosis.
Unfortunately, there are a number of negative aspects associated with modern living that make it difficult to achieve optimal levels of magnesium through food alone. Conventional agricultural practices have depleted the soil of many essential nutrients and replaced them with little more than chemical fertilizers. So, even if you were to eat plenty of foods normally rich in magnesium, if they were grown under these conditions, then you would still fall short of the optimal daily intake.
Lack of sufficient dietary intake however, isn't the only cause of low levels of magnesium found in the general population. Other factors that can induce a magnesium deficiency include chronic stress, alcohol abuse, excessive sweating during exercise, prescription drugs such as diuretics, corticosteroids, certain antibiotics and proton pump inhibitors, as well as having a gastrointestinal disorder such as Crohn's disease or colitis.
When it comes to measuring magnesium levels, only one percent of total body magnesium is found circulating in the blood at any given time, with the rest stored in your bones and skeletal and cardiac muscle. This is why standard serum testing typically ordered by a physician is routinely inaccurate. In order to get a more accurate measurement, intracellular magnesium levels of red blood cells or white blood cells need to be tested and evaluated.
Now, according to government guidelines, the recommended dietary allowance for magnesium is 420 mg/day for adult males. However, keep in mind that the RDA is usually the minimum amount established to prevent diseases of nutritional deficiency. If you're performing physical activities such as working out or playing sports on a regular basis, you'll likely require higher amounts than the RDA for magnesium. I generally recommend that active adult males get 800 mg of magnesium per day, with 400 mg coming from food and the other 400 mg from supplements.
Food sources of magnesium include green leafy vegetables, nuts and beans. Purchasing these foods as certified organically grown in nutrient rich soil will help to increase the likelihood of maximum mineral content. Ironically, these very same foods also contain the so-called “anti-nutrients” phytates and oxalates, which can bind to and inhibit magnesium absorption in the digestive tract. In order to negate this, you'll need to utilize food preparation techniques to deactivate these anti-nutrients, such as lightly cooking green leafy vegetables until they're soft and soaking nuts and beans overnight in water.
When it comes to magnesium supplementation, capsules or powders taken orally are the most popular and economical options on the market. As I mentioned earlier, in addition to food sources, I recommend taking 400 mg of magnesium supplementation per day in the form of glycinate or citrate. As long as you have healthy kidneys, the only side effects of magnesium supplementation are gas and loose stools if you take too much, in which case you can simply reduce the amount until the symptoms subside.
Magnesium can also be taken transdermally, meaning absorbed through your skin in the form of a topical oil or an Epsom salt bath. I've found that both of these methods help tremendously with alleviating muscle soreness and reducing recovery time after an intense weight lifting session. In some cases, large doses of magnesium may need to be delivered via intramuscular injection or intravenous treatments in order to overcome a severe deficiency or digestive disorder. Of course, these two methods should only be performed under the supervision of a qualified healthcare provider.
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