Health Tips and More

Liver Detoxification Pathways

The liver is an essential organ. It plays a role in metabolism, digestion, energy storage, and hormone production. It is also the major detoxifying organ in the body.

Detoxification in the liver is broken into two categories. They are known as Phase I and Phase II liver detoxification pathways.

Phase I Liver Detoxification Pathway

Phase I liver detoxification is the first line of defense against toxins. It consists of a group of enzymes known as the cytochrome P450 family. The enzymes help neutralize substances like alcohol and caffeine. They offer protection by converting these toxins into less harmful ones.

Phase II Liver Detoxification Pathway

Phase II liver detoxification neutralizes the byproducts of Phase I liver detoxification and other remaining toxins. This is done by making the toxins water-soluble. That way they can be excreted from the body. This process is known as conjugation. Glutathione, sulphate, and glycine are the primary molecules responsible for this process.

Glutathione

Glutathione is so important for humans, it is known as the “master antioxidant.” It is called this, because it is the most abundant antioxidant in the body and it can regenerate itself in the liver.

Vitamin C

Vitamin C is also important in liver detoxification pathways. It helps protect liver detoxification enzymes, created in phase I and phase II liver detoxification pathways, from oxidative damage. Vitamin C helps protect liver tissues from oxidative damage. Some research also suggests that vitamin C may play a role in toxin removal.

Foods richest in vitamin C

a. cantaloupe
b. grapefruit
c. honeydew
d. kiwi
e. mango
f. oranges and other citrus fruits
g. strawberries
h. watermelon

Clinical Research on Increasing Glutathione Production

Scientists conducted a double-blind, placebo-controlled study on a blend of nutrients. The purpose was to determine if they promoted increases in plasma glutathione and vitamin C.

The study intervention group used the product Hepasil DTX™, provided by USANA Health Sciences. Hepasil DTX contains biotin, choline, milk thistle extract, N-acetyl L-cysteine, alpha-lipoic acid, broccoli concentrate, green tea extract, olive fruit extract, and turmeric extract.

Fifteen healthy volunteers participated in the study. Subjects were given Hepasil DTX or placebo for 28 days. On days 1, 14, and 28, blood samples were drawn to measure plasma vitamin C and glutathione.

Study Results

a. Hepasil DTX increased plasma glutathione two hours following the first treatment and significantly increased plasma glutathione eight hours after treatment.
b. Plasma glutathione levels increased 74 percent by the end of the study.
c. Hepasil DTX significantly increased plasma vitamin C as soon as two hours following the first treatment. This was maintained during the entire acute phase (0-8 hour time points)

Study Conclusion

The results back up previous research showing that some phytochemicals may increase plasma vitamin C, even in the absence of vitamin C consumption. It also offers a specific blend of ingredients that can be used to increase the body’s glutathione production.

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Alpha Lipoic Acid

Alpha lipoic acid (ALA), also known as lipoic acid (LA) or thioctic acid, is a vitamin-like antioxidant. Some refer to ALA as the “universal antioxidant” because it has the unique attribute of being both fat and water-soluble.

A unique aspect of ALA is its ability to regenerate other antioxidants back to active states. This includes vitamin C, vitamin E, and coenzyme Q10. Alpha-lipoic acid also influences the production of glutathione, which supports a healthy persons’ Phase II liver detoxification.*

Currently no Reference Daily Intake (RDI) value has been set for alpha lipoic acid. Maintenance doses of 10-25 mg per day have been suggested, while doses up to several hundred milligrams per day have been used.

Alpha lipoic acid can be found in small amount in most foods. This is because it is produced naturally by most organisms, including humans. The richest foods are organ meats (kidney, heart, liver), potatoes, spinach, and broccoli.

Even the ALA-rich foods, aren’t exactly packed full of this powerful antioxidant. One of the first groups of researchers to isolate alpha-lipoic acid required nearly 10 tons of liver residue to produce a mere 30mg of crystalline LA. So, ALA is a strong candidate for dietary supplementation.

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The Practice of Portion Control

The importance of portion control becomes less meaningful when it isn’t practiced consistently. Make perfectly measured meals a habit with these tips:

Portion Control Tips

Use smaller plates.
It’s the simplest, and most effective, method of portion control. Studies show people eat less—or more—depending on their dishware dimensions, regardless of how hungry they were to start.

Meal prep during the week.
Measuring, cooking, and storing a week’s worth of meals ultimately saves time, allows you to eat on the go, and ensures you stay on track—even on your busiest days.

Give yourself a hand.
When a scale isn’t available, your hand makes for a solid portion control guide. Protein portions should be about the size of your palm, carbs sized to a clenched fist, and fats portioned to the size of your thumb.

Drink a tall glass of water before each meal to help trigger your stomach to signal fullness. Actually, you should aim to stay hydrated all the time—a win-win for your overall health and portion-control goals.

Eat purposefully.
It can take 20 minutes or longer for your stomach to signal feelings of fullness to your brain. Take your time with each bite, appreciating the textures and flavors. And put down the smartphone at the dinner table to avoid the risk of distracted overeating. (And because it’s rude, of course.)

Enjoy healthy, whole-food snacks like almonds, apples, or celery sticks with hummus dip between meals. Utilize the glycemic index to shop for low-glycemic foods—a satisfying way to silence tummy rumbles.

Split the meal when eating out, or ask for a half serving. Even if you tell yourself to be extra-vigilant as you order, it’s too easy to overdo it with often-exaggerated portions. At the very least, secure a to-go box at the same time as your food is delivered and divide out your leftovers. Peruse the menu for lighter fare or lunch options—they offer healthier choices and classic meals in smaller portions.

Make less mean more.
Intermittent fasting is a popular eating option that simplifies eating by condensing your caloric intake into fewer meals. It’s also shown to decrease fat and maintain energy levels.

Keep a journal.
Jotting down what and how much you eat every day, as well as including brief notes on your daily reactions, can help paint a picture of how nutrition affects your life.

Ensure enough quality sleep to help regulate hormones associated with hunger. A multitude of other physical and mental health benefits surround a sound night’s slumber.

Remove the temptation.
Your environment strongly influences your behavior. You know yourself better than anyone, so address your weaknesses. If you often reach for a cola at 3:00 p.m., go for a walk at 2:55 p.m. instead.

https://askthescientists.com/portion-control/?id=9422079&source=copiedlink

Omega-3 Fatty Acids (Fish Oil)

Fatty acids are long-chain carbon compounds with a non-polar carbon tail and a polar head. Omega-3 fatty acids, are unsaturated fatty acids with a double bond at the third carbon atom from the end of the carbon chain. Of the several different types of omega-3 fatty acids, there are three that play an important role in human health. They are alpha-linolenic acid (ALA), eicosapentoaenoic acid (EPA), and docosahexaenoic acid (DHA).

Essential Fatty Acids

The human body can produce most important fatty acids from components found in the average diet. However, there are two fatty acids humans cannot produce, meaning they must be obtained from dietary sources. These two acids – called “essential fatty acids” – are Linoleic Acid (LA) an omega-6 fatty acid, and alpha-linolenic acid (ALA, not to be confused with alpha-lipoic acid) an omega-3 fatty acid.

Alpha-linolenic acid is the starting material for the biosynthesis of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two important polyunsaturated fatty acids. Alpha-linolenic acid, EPA, and DHA are the main members of the omega-3 family of fatty acids.

Benefits of Omega-3 Fatty Acids

Fish oil is a rich source of EPA and DHA, two omega-3 fatty acids that have been studied extensively, and offer a number of health benefits to humans. Omega-3 fatty acids support cardiovascular health, proper brain and neural development, support the maintenance of good joint health, and can be found in the structure of cell membranes. Omega-3 fatty acids have also been studied extensively for prevention and treatment of various health conditions, including heart disease, arthritis and inflammatory conditions, macular degeneration, and depression.

EPA is the precursor for the series-3 prostaglandins, which support healthy blood pressure, healthy cholesterol and triglyceride levels (provided they are already normal), healthy kidney function, inflammatory response, and healthy immune function. Other studies have shown omega-3 fatty acids (in the form of fish oil supplements) to be effective in supporting healthy joints.

DHA and the omega-6 fatty acid arachidonic acid are the dominant fats in the nerve cells of fetal and infant brains. Some health authorities have recommended fortifying infant formulas with DHA to better support proper nervous system development. DHA is also an important structural component of the retina.

This video shows the importance of omega-3 fatty acids, which support cardiovascular, brain, eye, and joint health.

This video show why the BiOmega™ supplement stands apart from the rest, with rich omega-3 fatty acids plus added vitamin D.

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Measures of Health: Learn to Track 5 Main Health Indicators

1. Blood Pressure

A healthy, normal blood pressure is considered anything less than 120/80. Your blood pressure could vary depending on your gender, age, weight, and any medical conditions you have.

2. Heart (or Pulse) Rate

The average heart rate for a healthy adult is between 60 and 100 beats per minute. But age and activity levels can influence heart rate.

3. Respiratory (Breathing) Rate

Respiratory rate is measured by counting the numbers of breaths taken (the number of times your chest rises and falls) for one minute. Remember that one rise and one fall are counted as one breath.

When checking respiratory rate, it’s best to sit upright in a chair. But it can be measured lying down if needed. A healthy adult respiration rate is between 12 to 20 times a minute.

4. Body Temperature

You’ve probably heard the right body temperature is 98.6 degrees Fahrenheit (or 37 degrees Celsius). It was long considered the normal number for assessing a healthy temperature based on data from as early as the 1800s. But newer research shows that a normal, healthy adult temperature can range significantly, averaging between 97 and 99 degrees Fahrenheit depending on the person.

5. Oxygen Saturation

A normal, healthy pulse oximeter reading typically ranges in the mid 90s up to 100 percent. A value below 90 percent is considered low and should be medically evaluated by a healthcare professional.

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Measures of Health: Learn to Track 5 Main Health Indicators - Ask The Scientists Measures of Health: Learn to Track 5 Main Health Indicators Staying on top of your health requires more than seeing your healthcare provider for an annual check-up. It means monitoring key health indicators frequently at home. These measures can help you meet the World Health Organization’s defini...

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Protect Yourself from Coronavirus

The virus is transmitted between humans in droplets from coughing and sneezing and touching or shaking hands.

What are the symptoms?

- runny nose
- cough
- sore throat
- fever

How to avoid it?

- Wash your hands with soap and water for at least 20 seconds

- Avoid touching your eyes, nose and mouth with dirty hands

- Avoid close contact with sick people

- As much as possible, stay indoors and wear your masks when going out

- Take your supplements to boost your immune system

USANA’s advanced kids’ nutrition supplement has the vitamins, minerals, and antioxidants to support the rapid development of childhood.

Children’s Nutrition: Fact or Myth?

1. Statement: Juice is as Healthy as Whole Fruit

If fruit is good for you, then shouldn’t fruit juice be just as good? Study subjects who consumed whole fruit showed different epigenetic signatures on specific regions of their DNA than juice drinkers. (Epigenetic signatures are the chemical codes that switch your genes on and off.) Those who ate whole fruit saw enrichment near pathways involved in immune function, chromosome integrity, and telomere maintenance. Those who drank juice showed enrichment near pro-inflammatory pathways.

The study points to fiber as the main driver of these differences. And it’s well known that fiber consumption impacts your microbiome and, in turn, the absorption of some nutrients.

Juice is convenient and tasty. But the amount of sugar in most juices, the lack of fiber, and differing epigenetic impacts make whole fruit the healthier choice.

Verdict: False

2. Statement: Carrots Can Help You See in the Dark

Obviously, carrots (and basically any other substance) aren’t going to give your children super powers. But that doesn’t mean carrots aren’t linked to eye health. They are. And it’s largely due to the beta-carotene that helps provide their orange color.

Beta-carotene is a pro-vitamin A carotenoid—a plant pigment in fruits and vegetables that also acts as an antioxidant molecule.

Verdict: Somewhat True

3. Statement: Breakfast is the Most Important Meal of the Day

Studies have linked breakfast to academic performance, memory, healthy weight, mood, and more.

And there’s something to be said for starting the day off with a balance of healthy foods. Getting protein, complex carbs, healthy fats, and whole grains (with healthy fiber) provides a good foundation for the day and can keep your kids full. The healthy, balanced approach also avoids crashes that could be caused by sugary cereals.

Your children’s morning meals are important. But they can’t make up for poor choices later in the day. So breakfast is important, but eating a healthy, balanced diet all day is what’s most important.

Verdict: Mostly True

4. Statement: Kids Just Don’t Like Vegetables

Nobody’s born hating vegetables. Some children—and adults—are picky eaters. And this pickiness can result in kids lacking dietary balance and getting more calories from sugar than they should. But early exposure to vegetables and other health foods can make a big difference throughout a child’s life.

Verdict: False