Rhodiola rosea to increase athletic performance

The targeted supply of Rhodiola rosea can increase the athletic performance of active people – that's according to a new systematic review just published in the journal “Frontiers in Nutrition”. The scientists anticipated the effects of Rhodiola rosea supplementation on people's athletic performance. They found that the extract of the plant also known as rosary not only resulted in a reduction in oxidative stress by increasing antioxidant capacity, but also reduced post-exercise muscle damage and pain, improved skeletal muscle damage and also improved recovery which can stimulate muscles during training. A team of researchers conducted the systematic review using the PRISMA guidelines and found 10 studies that met the inclusion and exclusion criteria. For example, two studies show that blood creatine kinase (CK) levels in subjects who took Rodiola rosea extract tended to drop 72 hours after exercise. In another study, blood serum LDH levels fell after supplementation with Rhodiola rosea, which may have a protective effect on skeletal muscle cells. Two other studies show that taking Rhodiola rosea extract positively affects the Rating of Perceived Exertion (RPE) and the training. Effect in regularly active adults and improves endurance performance.
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Polyphenols and their positive effect on blood lipids

Polyphenols have been shown to have many health-promoting properties, but they can also help improve blood lipid levels - at least that's what a new study by the University Hospital La Paz and Swinburne University says. The effect of olive hydroxytrosol and pomegranate punicalagin on the replication of normal triglyceride and cholesterol levels was studied. The randomized, double-blind, controlled, crossover study will enroll 84 adults aged 45-65 with abnormal cholesterol levels. For 8 weeks, participants require 9.9 mg of hydroxytyrosol from olive extract and 195 mg of punicalagin from pomegranate extract or a placebo on a daily basis, followed by a 4-week washout period. Tryglceride and cholesterol levels were measured at baseline and at the end of the study. Those participants who had hypertriglyceridemia at the start of the study showed a significant reduction in this after supplementation. There was an average decrease from originally 201 mg/dl to 155 mg/dl. Those participants who initially had high LDL cholesterol levels saw a significant drop from 179 mg/dl to 163 mg/dl during supplementation. Plasma HDL cholesterol levels also improved from 44 mg/dl to 48 mg/dl during supplementation in those participants who had lower levels at baseline.
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Wild blueberries make wounds heal faster

Around 255,000 Austrians suffer from chronic wounds (diabetic foot, pressure sores (decubitus), which not only cause suffering for the patient but also place a burden on the healthcare system. Recent research results presented in April at the annual meeting of the American Physiological Society (APS) show the positive influence that polyphenols can have on blood vessel formation and the healing time of wounds. Polyphenols are compounds that act as antioxidants in plants and are of great health benefit, with studies showing they can prevent or reverse certain cellular damage. In a study involving rats, researchers at the University of Maine applied a gel containing polyphenol-rich wild blueberry extract to the animals as part of a topical therapy to investigate the effect of polyphenols on wounds. Compared to those groups with rats that did not receive wild berry extract but received a base gel or no therapy at all, the rats treated with wild blueberry extract showed improved migration of endothelial cells to the wound site and a 12% increase in wound closure. In a previous study, the University of Maine research team found that wild blueberry extract improved vascularization and cell migration, both of which are critical steps in the wound healing process.
All about blueberries and diabetic foot/pressure sores (decubitis)

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Probiotics reduce perceivded stress

Probiotics, specifically the strain Lactobacillus rhamnosus CNCM I-3690, may help a new Belgian study reduce stress in students. In addition, giving this specific strain of lactobacilli can also protect the gut from stress-induced damage. For the randomized, controlled study, a group of 46 healthy college students aged 20-30 years were given milk containing L. rhamnosus containing 100 billion CFU twice a day for a period of 4 weeks. In addition, another group of 23 students was recruited for the study, but without intervention, to confirm previous findings on the effect of psychological stress on gut mucosal permeability. It was found that measurements of intestinal permeability increased in the placebo group but not in the group taking probiotics. Although salivary cortisol levels, which are used to measure objective stress, increased in all groups, the stress-related increase in State-Trait Anxiety Inventory (STAI) scores was comparable in the probiotics group significantly lower than the placebo. A stress-preventing effect of the probiotic for the Perceived Stress Scale (PSS, for measuring the perception of stress) was also found, which was stronger in subjects with high stress-induced cortisol.
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Ginseng to improve endurance

Originally from Asia, Panax ginseng, also known as Chinese ginseng, has been used in various areas of traditional Chinese medicine (TCM) for thousands of years. The effects ginseng has on people who are physically active have not been researched very well. In a recent study, researchers examined the effect of ginseng supplementation on muscles and delayed-onset muscle soreness (DOMS). On this occasion, 10 male track and field athletes took Panax ginseng, or a placebo over a period of 8 days. To check the effect of the ginseng, on the fifth day, the subjects performed half squats, which were evaluated by the Rating of Perceived Exertion (RPE), to measure the intensity of the exercise, and by measuring the electrical activity of a specific thigh muscle (musculus vastus lateralis). was rated. In addition, the concentrations of creatine kinase in plasma, lactate dehydrogenase, DOMS and maximum voluntary isometric contraction (MVIC) to measure muscle strength were recorded 24, 48 and 72 hours after the half squat. The measured values ​​showed that Panax ginseng increased muscle excitationl, reduced perceived exertion and at the same time accelerated muscle recovery, without any side effects occurring in the subjects.
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Curcuma positively influences chronic kidney diseases

In people with chronic kidney disease, oxidative stress and inflammation play a major role in the pathogenesis of the disease. In addition, chronic kidney disease is considered one of the most important risk factors for the development of cardiovascular disease, the leading cause of death worldwide, according to the WHO. In this context, research is focusing not only on curcumin, the main active ingredient contained in curcuma, with its anti-inflammatory properties, but also on the gut microbiota, since the intestinal flora not only plays a role in a number of other diseases but may also have an influence on the progression of chronic kidney disease. In a recent pilot study, 24 patients with chronic kidney disease received curcumin supplementation over a 6-month period in addition to dietary counseling. Study success was measured by various parameters, including nutritional, inflammatory, and oxidative status, uremic toxins, and gut microbiota metagenomics. The researchers found that curcumin significantly decreased plasma proinflammatory mediators (CCL-2, IFN-γ, and IL-4) and lipid peroxidation. However, curcumin supplementation also affected the gut microbiota, with a significant reduction in the number of Escherichia-Shigella and a significant increase in the number of Lachnoclostridium. In addition, the number of Lactobacillaceae spp. also increased significantly, with no side effects noted in the subjects.
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Low vitamin C levels are associated with cognitive impairment in the elderly

In addition to being a powerful water-soluble antioxidant, vitamin C also promotes neurotransmission. A new prospective study from Australia has now examined the link between vitamin C deficiency and cognitive development in elderly hospital patients. For the investigations, the cognitive abilities of 160 patients aged 75 and older in a geriatric department were established using the mini mental state examination (MMSE). Patients with MMSE scores <24 were classified as cognitively impaired. At the same time, the fasting plasma vitamin C level was determined, which was found to be a deficiency if it was below 11 µg/L. Whether vitamin C deficiency was associated with a cognitive finding was determined using logistic regression analysis. The patients were on average 85 years old and 60% were female. Overall, about 57% of patients had cognitive enhancement and 26% vitamin C deficiency. Logistic regression analysis showed that vitamin C deficiency was 2.9-fold more likely to be associated with cognitive cognition after adjusting for covariates. This study shows that vitamin C deficiency is not only common among elderly hospitalized patients, but can also be associated with cognitive impairment.
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The Nordic diet lowers cholesterol and counteracts high blood pressure

Wild salmon, cranberries, root vegetables, rye bread and especially cold-pressed rapeseed oil – all these tasty foods should not be missing in the Scandinavian kitchen. As a counterpart to the Mediterranean diet, the Nordic diet has so far been attributed mostly positive effects on obesity, but a new study assumes it can do more. Scientists from the University of Copenhagen have found that the Nordic Diet can lower blood sugar and cholesterol levels; even if there is no weight loss. The research team analyzed blood and urine samples from 200 people over the age of 50, all of whom were overweight and at increased risk of cardiovascular disease and diabetes. While one group of study participants consumed foods from the Nordic diet every day for six months, the other group went about their usual eating habits. After the intervention phase, the group that ate the Nordic diet had reduced total blood levels of metabolic and unsaturated fatty acids, lower cholesterol levels, and improved regulation of blood sugar levels compared to the control group. These results occurred even when the participants maintained their weight and did not lose it. The researchers attribute the health-promoting effect of the Nordic diet primarily to the high proportion of unsaturated fatty acids from rapeseed, linseed, sunflowers and also fish.
All about Omega-3 fatty acids, High blood pressure and Dyslipidemia.

Olive leaf extract can relieve severe knee pain

The extract from the olive leaf with its health-promoting polyphenols such as oleuropein has been known since ancient times for its anti-inflammatory and immune-boosting effects. Researchers from Switzerland have found in a new study that olive leaf extract can also act as a natural pain reliever and relieve knee pain. This randomized, double-blind, placebo-controlled study enrolled 124 subjects over the age of 55 with knee pain or mobility problems who received either a 50 mg capsule of oleuropein or a placebo twice daily for a period of 6 months. About half of the subjects were overweight at the time of the intervention. The effect of oleuropein on subjects' knee pain was then assessed using a questionnaire of Knee Injury and Osteoarthritis Outcome Scores (KOOS), the biomarker serum Coll2-1NO2, and other parameters. After the intervention period, those subjects who suffered from very severe pain at the start of treatment reported a significant effect and less pain compared to the placebo group. In addition, the olive oil leaf extract was well tolerated for the samples and had few side effects even after prolonged use. According to the researchers, olive oil leaf extract supplementation may improve joint function in the elderly with severe knee pain.
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Black cumin oil can improve sleep quality and help with stress

The cold-pressed oil from the seeds of real black cumin (Nigella sativa), with its component thymoquinone, is one of the most important natural drugs in traditional medicine in many countries in the Middle East for a number of diseases. In a recent study, Indian researchers examined the effect of supplementation with black cumin oil on sleep quality. It showed a significant improvement in people with sleep problems, especially with regard to the duration of deep sleep, but also a reduction in sleep latency (the time it takes to fall asleep) and sleep disorders. Supplementing 200 mg black seed oil per day increased REM sleep by 29% and non-REM sleep by 82%. In addition, significant improvements in the measurement of anxiety and stress were observed. The pilot study, Measures 15, involved healthy people with insomnia who took 200 mg of thymoquinone-rich black seed oil for 28 days. The improvements in the participants' sleep quality could already be measured after 7 days. The researchers observed a reduction in sleep latency by an average of 27 minutes at the start of the study, to 20 minutes by the end of the study. After the end of the study, a significant reduction in anxiety and stress levels was also observed, with a significant increase in the stress hormone cortisol.
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Heart health: krill oil may lower blood triglyceride levels

Cardiovascular disease continues to be the leading cause of death. The health benefits of omega-3 fatty acids for cardiovascular health have been scientifically proven by a large number of clinical studies. In this context, new research results in one of the largest clinical studies on omega-3 fatty acids to date at Tufts University in Boston have shown that krill oil can noticeably retrieve the triglyceride level in the blood. For the study, 520 subjects with severely elevated triglyceride levels in their blood were randomly assigned by American or Canadian researchers to receive either krill oil supplementation or a placebo. The triglyceride values, the cholesterol level and the omega-3 fatty acids in the plasma of the test subjects were measured over a period of 26 weeks. After the intervention phase, those patients who had krill oil supplementation showed a significant reduction in triglyceride levels (12.7%) and no increase in LDL cholesterol at the same time.  This effect was enhanced in all those patients who were taking medication for their hypertriglycercidemia. What the researchers say is particularly striking about this study is that the significant reduction in triglyceride levels was achieved with a much lower dose of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (1.2 g). In comparison, other clinical studies of omega-3 fatty acids had shown similar results at significantly higher doses.
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Lycopene and its positive effects on blood pressure

The plant ingredient lycopene, which is a carotenoid and found primarily in tomatoes, rose hips and watermelons, has many health-promoting properties. The potential blood pressure lowering effect of lycopene is always part of research. The background is the influence of lycopene on vascular changes, the possibility of improving vascular function and thus being able to prevent cardiovascular diseases. Carotenoids are generally attributed anti-atherosclerotic, antioxidant, anti-inflammatory, antihypertensive, antiplatelet, antipoptotic and protective endothelial effects and the reduction of arterial stiffness. In the past, clinical trials related to lycopene and its effects on blood pressure have shown inconsistent results. In a systematic review and meta-analysis of 2564 datasets and 10 randomized controlled trials with a total of 688 participants, it could now be shown that supplementation with lycopene reduced systolic blood pressure. Greater effects on systolic blood pressure could be found in those hypertensive subjects with a baseline of ≥ 130 mmHg and at dosages of lycopene of ≥ 15 mg with an intervention duration of ? be observed for  ≥ 8 weeks. In hypertensive subjects or subjects with elevated diastolic blood pressure (> 80 mmHg), the diastolic blood pressure also decreased with lycopene administration.
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Walnuts can lower LDL cholesterol and cardiovascular risk

Eating a handful of walnuts a day for two years can lower LDL cholesterol and reduce the number of LDL particles, which are considered a predictor of cardiovascular risk, according to the WAHA study (Walnuts and Healthy Aging ) which appeared in “Circulation” published by the American Heart Association. In this regard, previous research in the field has shown that walnuts, as a source of omega-3 fatty acids, are associated with a lower risk of cardiovascular disease and also stroke. The reasons for this are, on the one hand, the lowering of the LDL cholesterol level and, at the same time, the improvement in the quality of the LDL particles, according to the researchers. Accordingly, studies have shown that particularly small, dense LDL particles are associated with atherosclerosis. In this large, randomized controlled trial involving a total of 708 healthy participants aged 63 and 79 residing in either Barcelona, ​​Spain or Loma Linda, California, participants in the intervention group required a cup of walnuts on a daily basis. After two years, the participants in the intervention group showed a reduction in cholesterol levels by an average of 4.3 mg/dL and total cholesterol by 8.5 mg/dL, as well as IDL cholesterol. The number of total LDL particles decreased by 4.3% with daily walnut consumption, and that of small LDL particles by 6.1%.
All about Coronary heart disease & Arteriosclerosis and Omega-3 fatty acids

Curcuma has positive effects on mental health and inflammatory markers in overweight people

Curcuma longa extracts not only improve the mental health of healthy obese people, but may also reduce inflammation – That's according to a new study from Japan. In this randomized, double-blind, placebo-controlled study, the effect of the anti-inflammatory turmeronols in turmeric on the general health and chronic inflammation of test subjects was examined. Over a period of 12 weeks, the overweight participants aged 50 to 69 took two capsules of curuma extract or two placebo capsules, after which the inflammatory markers in the serum were measured. To study the impact of turmeric on mental health, participants completed a 36-item Medical Outcomes Study (MOS) Short-Form Health Survey (SF-36) and a second questionnaire, the Mood Profile (POMS). After the 12-week intervention, researchers found a lower body mass index (BMI), significantly lower body weight, and significantly lower serum levels of C-reactive protein and a complement component in the group that received the turmeric extract . Furthermore, in the mental health questionnaires, the group that received the curuma extract showed a significant improvement in the parameters for mental health and also for anger and hostility.  
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Mediterranean diet may slow age-related neurodegeneration

A new study from Israel suggests the so-called green Mediterranean diet, a form of Mediterranean diet high in health-promoting polyphenols along with consumption of red and processed meat, appears to slow age-related brain atrophy. In the 18-month randomized control study DIRECT-PLUS, the 300 participants aged 31 to 82 years were randomly assigned either a healthy diet according to specific guidelines, a Mediterranean diet or a green Mediterranean diet. Before and after, MRI measurements of the brain were carried out and indicators or predictors for brain atrophy and future dementia diseases were measured by brain specialists. Participants in the Mediterranean diet group require additional walnuts, while participants in the green Mediterranean diet group require 3-4 cups of green tea and a green shake with mankai for dinner, with regular consumption of red and simultaneously processed meat. Over the 18 months, the researchers found a significant reduction in brain atrophy in those on either the Mediterranean diet or the green Mediterranean diet, with the latter performing even better. This effect was particularly evident in the participants over 50 years of age. The DIRECT-Plus study is one of the largest and longest-running brain MRI studies in the world.     
All about Green tea & Dementia