Victoria Jain: Exploring Life

Cholesterol has been a mind-boggling subject  for some time, and unfortunately we still don’t have all the answers. However, insight from recent research is giving us some bearing on who the true culprit is when it comes to heart disease .

Cholesterol readings from your GP are made up of 3 components: high-density lipoprotein (HDL), low-density lipoprotein (LDL) and triglycerides. Broadly, HDL (or “good” cholesterol) removes harmful cholesterol from the bloodstream, LDL (or “bad” cholesterol) delivers fat to cells within the body, and excess calories consumed from food are converted into triglycerides, which provide energy for cell function and are stored in fat cells.

LDL cholesterol has been demonised for its association with heart disease, but studies suggest that it is only when LDL cholesterol is in excess and ‘caramelised’ through exposure to high blood sugar that it may cause destruction in the artery walls leading to plaques that cause heart disease. Lest we not forget that LDL cholesterol at optimal levels is essential for bodily functions and delivering fats where they are needed.

Therefore, is a high cholesterol reading really an issue or is it more the quality of the cholesterol that matters and the environment that surrounds it? There are many theories to ponder, but what recent research does demonstrate is that fat and dietary cholesterol may not be the underlying cause of cardiovascular disease and diabetes after all.

There are various dietary factors which may be influencing the healthiness of your all-important nutrient and oxygen delivering ruby red blood flow and blood vessels. So, who are the main offenders when it comes to heart and circulatory health?

Recent studies have indicated that a diet high in ‘good’ fat and dietary cholesterol, such as egg yolks and prawns, is not harmful to the body as once thought. This is not new news – most people are aware that the low-fat / high-carbohydrate diet fad recommended 30 years ago is somewhat past its sell by date – however, there is still confusion around what is the most heart-healthy diet, especially if you have a family history of heart disease.

Genetic variations can play a role in your susceptibility to disease from saturated fats, so it certainly shouldn’t be a “one size fits all” approach in terms of dietary protocols. However, selecting from a line-up of offenders, transfats and refined vegetable oils seem to be the most felonious in cardiovascular disease – increasing triglycerides and ruinous LDL cholesterol in the blood. Processed foods and fried goods such as crisps, chips and bakery products all contain high amounts of these oils and should be side-stepped in your grocery shop. So, it’s the type and quality of fat you eat rather than the amount of fat you eat that is important to understand.

Research shows that eating sugary foods and refined carbohydrates increase blood sugar, causing LDL cholesterol to become oxidised and more damaging to your arteries. And triglycerides, which may contribute to the hardening and thickening of arteries, have also been shown to increase in people with a high sugar diet. So, removing these scorching sugary foods from the diet should be more valuable for promoting heart health than eliminating beneficial fats.

What’s more, eating good fats including omega 3 oils from oily fish and monounsaturated fats from extra virgin olive oil and avocados may be the best way to protect yourself from heart disease, as the so-called ‘good’ HDL cholesterol has been shown in studies to be the most distinguishing factor in heart health. This lawfully abiding and peace-preserving cholesterol may not only help to protect your arteries, but may also prevent the more harmful blood fats from having a destructive effect. So, rather than seeking to decrease fats in the diet we should be subsuming more of the beneficial kinds into our daily eats.

Proving cholesterol’s innocence may take further proceedings but what is clear is that fats are not the felons we convicted them to be and that good fats in the diet are essential for our fat-wrapped cells and blubber-made brains – so include more of these paragons of virtue  in your diet to reap their clear rewards.

Consider your cholesterol reading with the above points in mind: HDL, LDL and triglycerides are essential fat transporters in the body – it’s only when they become out of sync, calories are in excess or they are exposed to sugar that they become unlawful , otherwise they may be guardian angels that you should sanction and embrace warmly.

Home DNA tests come in all shapes and sizes, but those in the health sphere normally analyse your genome to see how susceptible you are to certain diseases to give you an indication of your future health.

Direct to consumer (DTC) testing has snowballed in popularity over the last few years, especially DNA health testing which reveal a person’s genetic predisposition to certain health conditions and disease. In early 2018, the DTC genomic testing market reported 10 million tested consumers, which is estimated to continue to grow significantly to 100 million consumers by 2021.

DTC genetic testing is easy to purchase online, the test is sent to you by mail and the DNA can be collected at home and then sent back – it’s a quick process and before you know it you receive the results of your DNA profile.

So, how could this information help to empower you, and when should you consider taking the test?

In the new world we live in with easy access and affordability of numerous health and disease monitors, including genomic testing, it seems like a simple decision to order an online DNA health test. What could be more intriguing than foreseeing the future, understanding your body better and protecting yourself from the looming ailments that are soon to come?

But it isn’t that straightforward. The interpretation and understandability of DNA testing has some way to go, and even an experienced physician may struggle to keep up with the results of the sophisticated technology that is able to identify small differences in your DNA which might be associated with certain disorders.

And what will you do with the outcome? Especially if the observations may suggest an inclination to a disease which has no cure or an increased likelihood of the big “C” or heart disease. The effects to your mental health in receiving such results should really be given wider consideration, notably in conditions such as anxiety and depression which are likely to be impacted if your results show negative associations.

One of the most popular brands on the UK market, 23&me, has FDA approval for its testing and has evidence to support the results it provides to the consumer which include the BRCA1&2 genes linked to breast cancer, coeliac disease, late-onset Alzheimer’s and Parkinson’s Disease. However, as with many of the testing companies, their websites are heavily caveated, explaining that lifestyle, environment and genetic factors also have a role to play in your risk of disease. This begs the question, are these tests in isolation worthwhile, or should they only be used if you have specific concerns in respect of a condition potentially due to a family history of the disease? And if this is the case, is DTC genomic testing really the right answer, or should you seek advice from a registered practitioner who will be able to counsel you properly should any susceptibilities to disease be identified?

Some companies on the market such as Nordic Laboratories will only work directly with health practitioners, and the health practitioners must attend a course aimed at interpreting the results of the test before they can register with the company. Nordic Laboratories’ DNALife offering tests genes connected to mind, skin and sport health, as well as others and can be helpful if you are already working with a health practitioner and are willing to tailor your lifestyle and diet in accordance to the results of the test. Although there are still questions in relation to the validity of the test data, this is a better approach to such testing as there are actionable takeaways and the results can be explained, rather than false assurances or unnecessary frenzy that can occur upon receiving the results from a DTC genomic test.

In times where data is king, the DTC genomic testing market is set to boom even further, but before you press enter on the test application form, remember to consider your reason for needing the test. If it is serious then going to see your GP might be a better option and if it’s not, then eating a healthy balanced diet, doing more of the things you love in life and getting more exercise, might be a better fix than a genomic test.

Understanding brain health and cognition can be a complex matter, especially when it comes to the grey and white kind! Words like oxidative stress, inflammation, neurodegeneration and beta amyloids which are commonly referred to when speaking about the welfare of our noodle can leave you feeling dizzy.

So what are the most important factors in brain health and why does it matter?

Your brain is important for your sensory perceptions and your motor functions, it dictates your mood and stores those cherished memories that you rely on so much in everyday life to walk, talk and reminisce. The brain undoubtedly has some very important functions in the body as well as your beating heart, so it deserves undivided attention, especially when it comes to nutrition and wellbeing.

There are two main concerns in brain health, both of which lead to the damage and death of neurons – a nerve cell which has the specialised function of sending messages around your body.

The first, oxidative stress, can lead to inflammation in the brain which has been shown to have many causes including eating a western diet, obesity, lack of oxygen to the brain and nutrient deficiencies.

Secondly, the build-up of the beta-amyloid protein in the brain which is most known for its association to Alzheimer’s disease, but they have also been shown to accumulate in the aging brain of otherwise healthy people.

Bearing this in mind, how can you make sure that you are eating to switch on the ignition for cognition? Eating ‘brain food’ might not only prevent your brain from being damaged but may also allow the secret genius you never knew you had to surface from within you.

The blubber-like brain tissue compromises 60% fat, so it makes sense that the choices you make when it comes to eating fat is important. Studies have shown that polyunsaturated fats, often coined PUFAs, are the best in class when it comes to fat for the brain. A large percentage of brain fat consists of a type of omega 3 PUFA called Docosahexaenoic Acid (DHA) which is found mainly in oily fish such as salmon, mackerel, sardines and anchovies. Try to eat 3 portions a week of these sea-living wonders to really see results.

As oxidative stress and inflammation is a major cause of mental decline, eating foods which appease this assault may lessen the damage. These include foods that contain anti-oxidants which have long been associated with brain health and cognitive function. The best way to include these in the diet is eating a plate of food that includes the colours of the rainbow so that you get a diverse range of these beneficial nutrients. Berries, beetroot, leafy greens, mushrooms, onions and carrots are all great choices with their distinctive tones.

Another major player emerging in this field is brain–derived neurotrophic factor, BDNF, which is a protein produced inside a nerve cell – often described as a fertiliser for our nerve cells as it promotes their survival by supporting growth, maturation and maintenance of these cells.  This may be an important factor in protection from beta-amyloid proteins mounting up in the brain and decrease the risk of degenerative brain conditions such as Alzheimer’s and Parkinson’s Disease. Recent research has shown that BDNF’s proliferation can be encouraged by the polyphenols found in extra virgin olive oil, so why not fill two needs with one deed, and drizzle leafy greens in a delicious olive oil and anchovy salad dressing to create a side dish fit for a mastermind.

Intermittent fasting and exercise such as running have also been shown to champion the production of BDNF so it’s worth considering whether these lifestyle factors are worth the adaptation for a shot of shrewdness.

Eating for optimum brain health is surely common sense, but it is easy to succumb to unhelpful food choices when you are dealing with the stresses of every day life. Brain fog, memory loss and low mood are all symptoms of a poorly functioning brain and they can have such an impact on your wellbeing – so why not make some positive changes to your lifestyle and ensure you stay on the ball!

How nourishing your mitochondria might be fundamental to staying healthy this winter

You may have come across the word ‘mitochondria’ recently or perhaps you recall it from a school biology lesson and know that its associated with your cells and energy production in the body. It’s a new area of focus in human health and not without due cause.

A human cell is made up of many functions and organelles, which are enclosed within a strong cell wall. The mitochondria are an integral part of your cells which have many complex roles. Recent research is now suggesting that the mitochondria is the back bone of your immune system and without it functioning correctly we either have an increased susceptibility of getting sick or we are more at risk of chronic illnesses such as autoimmune diseases.

Here I will discuss the role of mitochondria in your immune system and how nourishing your mitochondria might be more effective at improving your immune health than targeting it directly with conventional treatments such as immune boosters like Echinacea or anti-inflammatory drugs such as ibuprofen.

The “powerhouse” of your cells

Mitochondrion is a small organelle within your cells which has long been understood for its ability to turn sugars into the energy ATP which our bodies then use for biological processes.  It provides essential energy to organs such as the heart, brain and muscles.  Much like an engine in a car that burns fuel to power a car to drive, your mitochondria provide the energy in your cells to help them work optimally. This mighty organelle in your cells, which may have originated from bacteria and has its own separate DNA from the 23 chromosomes found in the human genome is passed down through the mother’s genes, so any genetic inheritance is on the mother’s side only.

And there’s more…, emerging evidence is suggesting mitochondria has a role in recruiting essential immune cells in your first line of defence against bacteria and viruses. Mitochondria may also be responsible for activating ‘cell suicide’ which ensures that any cells which are not working properly such as those associated with cancer and autoimmune disease are destroyed.

Your immune army

The immune system is a complex arrangement of immune cells which all have a specialised function, like the duties of an army, whereby some cells attack, others recruit more immune cells and some cells specialise in memorising the enemy, so they are well prepared for any further conflicts with the same opponent. All these cells require energy from ATP to do their jobs properly so any deficit in energy because of mitochondrial dysfunction can lead to either a lethargic immune response to the enemy resulting in infection or defective military tactics on the battlefield.  This can lead to inflammation and autoimmune conditions.

It is now understood that mitochondria also have a role to play in the conscription of immune cells to sites of infection and injury to provide protection and promote healing.  In mitochondrial dysfunction when the immune cells are not monitored properly, they can cause damage to healthy tissue by targeting our own cells. It is therefore essential that mitochondria are nourished with the right nutrients so that they can act properly when we need them to protect us from bugs without causing damage to your own body.

Help your mitochondria to thrive

Mitochondria rely on a vast supply of nutrients to work effectively and are dependent on complexes being broken down correctly to provide the right fuel to perform their tasks. As such, both impaired genetics, malnourishment and toxic load can cause these go-getters to fall flat – but there are ways to bio-hack your body, so that any challenge that your mitochondria face can be attuned.

Antioxidants such as quercetin and resveratrol help to protect and restore mitochondria which promotes energy production in the cells. These can be found in red and purple coloured fruits and vegetables, and fresh leafy greens. Green tea is also important for mitochondria so when you need an energy boost, a green brew may be more advantageous for energy purposes than a cup of coffee. More specialised nutrients such as glucosamine, n-acetyl cysteine and coenzyme Q10 have been shown in studies to promote mitochondrial health and should be considered for people suffering with mitochondrial fatigue – symptoms for which can present themselves in various ways such as chronic fatigue, brain fog and aching muscles and joints

A new approach to fighting disease?

Perhaps we have been missing a trick all along in our quest for health and understanding the intricacies of our cells could be more important than our knowledge of distinct organ functions. Our cells make up every part of our body so if we target one function in the cell it could impact our health in totality rather than just perfecting one area. Given the immune systems relies on its vast army of cells to perform its tasks, improving the health of these cells could be fundamental in the betterment of our immune health.