Rosemary - How it Helps You

Rosmary (Rosmarinus Officinalis) is a well known herb used for both medicinal and culinary purposes. It’s two most active ingredients are Caffeic Acid and Rosemarinic Acid – both have anti-inflammatory and antioxidant agents. Perhaps not so well known, is its beneficial effect on the liver. Rosemary has been found to stimulate the liver to make it work more efficiently, make an individual feel better and more energetic. Furthermore, it can help improve kidney function significantly and help to preserve the essential minerals sodium, potassium and chlorium.

Choleretic is an agent that stimulates the liver to produce more bile, while hepaprotective refers to the protection of the liver. Both of these are effects of Rosemary. Scientists have found that there is a significant increase in bile flow and a significant reduction in plasma liver enzymes when extracts are given as a pretreatment before carbon tetrachloride. This was shown by using lyophilized ethanol and aqueous extracts of young sprouts of rosemary.

Rosemary also has anti-tumorigenic effects in that it inhibits Killer B cell activity, as well as induced mammary tumorigenesis and carcinogen DNA adduct formation in mammary epithelial cells. Rosemary effects the central nervous system by stimulating the CNS, respiratory and locomotor activity (found in mice); it effect the skin by stimulating the skin, improving circulation and improving hemodynamics in occlusive arterial disease; and effects smooth muscles by inhibiting contraction of the tracheal smooth muscle seen in respiratory illness or asthma.

You can use Rosemary when cooking by adding it to chicken, fish or bean dishes; adding it to tea and using when sick or if you have a respiratory illness; and always use it as a functional food – not as medicine. Rosemary can be incorporated to a lot of other meats and vegetarian dishes as well. 

To be honest, my boyfriend has Cystic Fibrosis which is a Respiratory and Digestion disease that targets not only the lungs but the liver and kidney as well. I’m wondering if there is any significant research with Rosemary and CF – although at first glance the only Rosemary + CF research on google relates to a person named Rosemary.

(http://www.thehealthierlife.co.uk/natural-remedies/herbs/rosemary-health-benefits-00145.html)
(http://www.morgellons-disease-research.com/Morgellons-Message-Board/complementary-alternative-therapies/2698-health-benefits-rosemary.html)

Preventing Cancer

The American Institute for Cancer Research conducted an evidence based review of the world literature and issued its first report in 1997. The National Cancer Institute followed with evidenced-based overviews of cancer prevention. The World Health Organization International Agency for Research on Cancer recently published a series of handbooks on cancer prevention in relation to dietary factors. 

The recommendation remains to consume between 20-35% of calories from fat, emphasizing heart-healthy monounsaturated and omega-3 fats, while limiting saturated and trans fats. Fat is more calorie-dense than carbohydrates and protein, and eating more high-fat foods is likely to promote weight gain. The best strategy to lower the risk for cancer and heart disease is to consume a diet high in a variety of fruits, vegetables, whole grains and beans but low in saturated and trans-fats, maintain a healthy weight, and stay physically active.

The NCI Cancer Commission of the National Academy of Sciences published a report in 1982 that provided available evidence and subsequent conclusion that most major cancers are influenced by dietary patterns. In addition, the Diet, Nutrition and Cancer spurred various national recommendation for the development of research agendas on investigation of the diet-cancer link, including expansion of basic research on molecular and cellular nutrition, identification of foods and dietary constituents that may alter cancer risk, and elucidation of the mechanisms by which these dietary constituents modulate cancer risk.

Cancers are largely preventable and the most effective methods for reducing risks are to avoid tobacco use, to consume an appropriate diet and to limit exposure to occupational and other environmental carcinogens. 30-40% of cancer cases worldwide are preventable by feasible dietary means. There is sufficient evidence in humans that avoidance of weight gain has a cancer-preventative effect with regard to cancers of colon, breast (postmenopausal), endometrium, kidney (renal cell) and esophagus (adenocarcinoma).

Consumption of fruits and vegetables lowers the risk of gastrointestinal cancers (mouth and pharynx, esophagus, stomach and colorectal). Vegetables and fruits should provide 7% or more of total energy annually; and consumption of 400-800g (15-30oz) or 5 or more servings per day of a variety of vegetables and fruits are recommended. You should have either 5-9 servings per day or 400g/d of fruit/veggies, including fiber.

Post-Race Recovery Meal

The principles of a post competition recovery meal include the following: Carbohydrate-rich meal within two hours after endurance as glycogen synthesis is the greatest at this time; Repeat the meal over the next two hours; choose foods from the high glycemic index; aim for a three-to-one carbohydrate-to-protein meal and remember to replace fluids and electrolytes. It is important to get an adequate amount of carbohydrates soon after exercise to replenish muscle glycogen.

Option 1: one Regular Bagel with two tbsp of peanut butter, and eight ounce glass of fat free milk, one medium banana. Option 2: one packet of carnation instant breakfast, an eight ounce glass of fat free milk, one medium banana, one tbsp of peanut butter – all blended together until smooth. Option 3: one can of GatorPro.

Pre-Competition Meal

The key principles of the Pre-Endurance (or pre-competition meal”) include the following: low fat (<25% of energy intake), little fiber to prevent bloating, gas or the runs, moderate protein, minimal or no fatty and fried foods and high carbohydrates. The meal should be eaten 2-4 hours prior to the event. If eaten 1-2 hours beforehand, a blended or liquid meal is recommended. The meal should also do the following: all for the stomach to be relatively empty at the start of competition; help prevent or minimize gastrointestinal distress; avoid sensations of hunger, lightheaded or fatigue; provide adequate fuel supplies, primarily carbohydrates in the blood and muscles, and provide an adequate amount of body water. Therefore, avoid spicy foods, beans or other GI distress causing foods, and avoid high sugar foods as they may cause cramps or nausea.

The Pre-Competition Meal should optimize training. Do this by consuming a daily diet rich in nutrient-dense carbohydrates and high quality protein in order to provide adequate energy for muscular activity and maintenance of an optimal body weight and composition. The diet should also provide adequate amounts of vitamins, minerals and other nutrients to help maintain optimal immune system functions. Athletes should maintain optimal fluid intake, particularly in high heat/stress environments. It is a well established fact that the ingestion of food just prior to the competition will not benefit physical performance in most athletic events.

Before most of my races, I eat a few biscuits with a small amount of honey, a glass of fat free milk and take my regular dose of vitamins. If the task at hand is particularly stressful, I eat an Access bar 15 minutes prior to exercise – the Access bar helps utilize fat during intense workouts.

Caffiene

Caffeine is a central nervous system stimulant: it stimulates the heart function, blood circulation and the release of epinephrine (adrenaline) from the adrenal gland. Caffeine can increase alertness, which may improve simple reaction time. Large doses may adversely affect performance in events characterized by fine motor skills and control of hand steadiness. Earlier studies revealed that caffeine would not improve performance in events characterized by strength, speed, power or local muscular endurance; nor in endurance events that last less than 30 minutes. Recent studies have shown that caffeine induced improvement exists in several high intensity tasks. 

One of the most observed effects as rest is an increase in blood levels of FFA. Caffeine may raise serum FFA levels at rest, just before exercise. Significantly higher levels of FFA during exercise have been reported in subjects who are not regular caffeine users or who have abstained from caffeine use for 4-7 days, using large doses of caffeine. The current belief is that caffeine will enhance the metabolism of FFA, either the FFA delivered in the plasma or the FFA derived from the intramuscular stores of triglycerides.

Current data suggests that caffeine ingestion prior to exercise will induce a glycogen sparing effect. As the duration of the endurance event increases to an hour or more, caffeine may enhance performance. Caffeien may exert a stimulating effect on psychological processes, such as alertness and mood; which may diminish the perception of effort during exercise and thereby improve performance.

Whereas previous research has shown that carbohydrate loading and having a high-carbohydrate breakfast prior to competition may negate the metabolic effects of caffeine, recent research suggests it doesn’t appear to affect the ergogenic effect of caffeine adversely. One of the more important factors determining whether caffeine is an effective ergogenic aid is the caffeine status of the subjects. Consuming caffeine as a capsule in water significantly improved exercise performance on a treadmill while drinking the same does in coffee did not. Caffeine combined with ephedrine may enhance exercise performance in maximal tasks, however the use of ephedrine in any dose is prohibited.

Interestingly, the International Olympic Committee banned the use of caffeine as a drug prior to the 1972 Olympics. Because caffeine is a natural ingredient in some beverages that athletes consume, the IOC removed it from the doping list from 1972 to 1982. It was once again banned for the 1984 games, because research suggested that caffeine could artificially improve performance. Olympic athletes were permitted to consume small amount of caffeine, but the use of large doses were grounds for disqualification. Until 2004, the maximal dose that could be used without exceeding the legal limit for doping was 8-10 mg/kg body weight. The equates to approximately 4-6 cups of coffee or 3 Vivarin tablets.

Antioxidants

What are antioxidants? How do they work and what is their role in disease prevention?

Free radicals, that are trying to achieve stability, steal electrons from cells within the body, creating a hole or cell damage. Missing one electron, free radicals form as the body breaks down oxygen atoms. This is unstoppable. In turn, cells steal electrons from other cells, creating damage via the domino effect. If enough damage occurs, it contributes toward a disease process. Free radicals oxidize or damage other cells through the body accelerating the aging process. Antioxidants can stop the damage either by stabilizing free radicals or repairing damage already done by free radicals. Vitamin C, Beta Carotene or Selenium can come in and repair the damage or stop the chain from continuing.

Antioxidants may have an effect in reducing LDL oxidation and possibly attenuating the risk of developing heart disease. The oxidation of polyunsaturated fatty acid residues in low-density lipoprotein cholesterol can increase its potential to induce arteriosclerosis and increase the risk of cardiovascular diseases. This is why many organizations advocate eating a minimum serving of 5 fruits and vegetables a day, because they have high antioxidant content.

French Paradox

Much press has been given to the French Paradox. Epidemiologic studies have observed that in southern France, mortality rates from heart disease are lower than expected despite the consumption of diets high in saturated fats and the tendency to smoke cigarettes. Low-to-moderate intake of wine is associated with lower mortality from cardiovascular and cerebrovascular disease and other causes. The French Paradox refers only to Southern France, as longevity and mortality rates from all-causes in France are similar to that in other industrialized countries. Other variables may be at play, including under reporting of coronary related deaths in France. Both dietary and non-dietary factors may be influencing results: such as lower levels of stress, under-reporting of deaths, slow food (antithesis of the fast food mentality), time lag association similar to that observed between cigarettes smoking and incidence of lung cancer in women. The French consume a Mediterranean-style diet, along with consumption of mostly red wine with their meals. France has the highest per capita consumption of grape-wine than any other developed country. Epidemiologic studies suggest that the intake in France could explain a 40.0% reduction in heart disease. These factors have been proposed to explain the so-called paradox.

Wine and Tea

Numerous studies have showed the benefits of alcohol on the heart in a number of different countries. However, for those with a tendency towards alcoholism or a family history of alcohol related cancers, they should opt for the grape juice instead. Many health conscious consumers have sought supplements and foods rich in polyphenol antioxidant resveratrol since there are potential health benefits. Cardio protective effects, as well as HDL raising and LCL lowering effects of alcohol have been shown in a well-controlled dietary intervention study, with pre and post menopausal women as well as men. Trying to capitalize on the high concentration of resveratrol in many red wines, some Vineyards have obtained federal permission to print the resveratrol content on the labels.

At low to moderate ethanol intake, the risk of heart disease or death is lower than in abstainers, but at high intake levels, these risks rise again. Ethanol intake has also been reported to have cardio protective effects because of its effects on platelet aggregation. Human studies with de-alcoholized red but not white wine show short-term cardiovascular benefits, which supports the recent health benefits of red grapes.

Epidemiologic studies evaluating the protective effect of drinking tea on the development or incidence of cardiovascular disease is significantly less than the number of studies examining ethanol or wine intake. Tea consumption is reported to have similar protective effects. Green tea has been associated with lower serum cholesterol concentrations, higher HDL and lower LDL’s. Tea consumption also contributes to a lower mortality after acute myocardial infarction. In contrast, a British study saw no inverse relationship between tea consumption HDL, LDL or triglycerides except in individuals who had specific atherogenic ApoE genotypes. It should be noted, however, that there may be other benefits to black tea as it provides a rich source of polyphenols and antioxidants.

The mechanism explaining why wine and tea consumption may offer protection against atherosclerosis and ischemic heart disease remain unclear. More research on the polphenolic compounds found in tea and wine may show that they are partially responsible for the health benefits. Potential benefits include of wine and tea poly-phenols to reduce the risks of atherosclerosis or heart disease include the following: 1) may help prevent high blood cholesterol and high blood pressure, 2) increase HDL levels and decrease LDL levels, 3) inhibit lipoprotein (a) levels, 4) have some chemo-protective effects, 5) inhibit oxidation of LDL, 6) maintain plasma levels of antioxidant vitamins, 7) scavenge a wide range of reactive oxygen, 8) modulate activity of antioxidant enzymes, 9) decrease metal ion pro-oxidant activity, 10) enhance nitric oxide synthesis to keep blood vessels patent, 11) display anti-inflammatory activity, and 12) inhibit platelet aggregations like aspirin does.

Wine was observed to be more effective than ethanol in preventing the development of atherosclerotic lesions in cholesterol-fed rabbits. Consumption of green tea has been associated with decreased serum traclyglycerols and cholesterol. Foods and beverages rich in penolic compounds, especially flavonoids, have often been associated with decreased risk of developing several diseases.

I would personally like to think that wine and tea both have health benefits, just like Omega-3s do. I have a family history of CVD, and despite being a triathlete and marathoner, eating well, drinking moderately, etc., my last cholesterol test was worse than I expected: note that I didn’t say bad. I had borderline LDL (not good, but low in the ‘middle’ section) and good HDL, but borderline on the middle section. I don’t remember what I ate before I took the test, but I’m hoping that I had just doped up on a lot of red meat – otherwise, there isn’t much work to be done except eat less meat and start taking cholesterol medication – which is great for someone who is 25 years old.

Omega - 3s

Omega-3 fats are essential fatty acids that are necessary for health. They are not made in the body, but come from one’s diet. The best sources are from fatty fish like salmon, mackerel, trout, herring, halibut, sardines and tuna. Omega-3 eggs are fortified with DHA. Eicosapentaenioc acid (EPA) and docosahoxaenoic acid (DHA) are the major Omega-3 fatty acids. The body can make EPA and DHA from alpha linolenic acid (ALA). The best sources of ALA are leafy green vegetables, nuts like walnuts, vegetable oils like canola, soy, and especially flax-seed. It is essential because it cannot be made in the diet. Omega-3s are a type of polyunsaturated fatty acid. They are used as precursors for eicosanoids that locally vasodilate, bronchodilate, and deter platelet aggregation and clot formation. Given the interplay between pro-inflammatory omega-6 fatty acids and the less pro-inflammatory omega-3 fatty acids, it would appear that omega-3s could be beneficial in asthma, however, research has been inconsistent and larger trials need to be completed.

Omega-3s have an important role in disease prevention. (1) Omega-3 fatty acids may reduce joint tenderness and need for corticosteroid drugs for those with Rheumatoid Arthritis (RA); (2) fish oils can lower blood triglyceride levels in a dose-dependent manner for those who have CVD or have a high risk for; (3) Omega-3 fatty acids, fish and fish oils reduce mortality, cardiac death and myocardial infarctions; (4) Omega-3 fatty acids affect cellular functions involved in heart rate and coronary blood flow; (5) Omega-3 fatty acids during pregnancy and lactation is associated with appropriate birth weight, and there are fewer preterm births, head circumference is normal, as well as cognitive development and IQ; (6) studies suggest that Omega-3 fatty acids can reduce inflammation, improve immune function and aid in female health and reproduction among others. Omega-3s may also have a role in reducing cardiac hypertrophy and cancer cell proliferation.

A dietary deficiency of the long chain Omega (n)-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid (EPA + DHA) has been linked firmly with increased risk for death from coronary heart disease (CHD). The evidence linking a dietary deficiency in these fatty acids with risk for CHD mortality is sufficiently strong to justify recommendations from the American Heart Association, and a host of other health agencies and professional organizations to increase intake of these fatty acids. One approach to linking Omega-3 fatty acids with CHD risk has been to examine the relationship between Omega-3 biomarkers and risk. Two studies found that multivariable-adjusted risk for sudden cardiac death was reduced by 90.0% in subjects with the highest blood Omega-3 levels compared against those with the lowest levels, regardless of whether the blood had been tested many years before the event or during the actual event.

In the future, it may have a place much like common medications, like non-steroid anti-inflammatory drugs (like ibuprofen). Registered dietitians may end up prescribing meal plans with determined Omega-3 fatty acid: Omega-6 fatty acid ratios. The level of fish oil supplementation related to body weight and concentration of EPA and DHA in a supplement may also be determined.

Vitamin B

Vitamin B6 sources are spinach, pinto beans, oatmeal, pistachios, avocados and bananas. Other sources, are pork meats, whole grains and cereals, legumes, green and leafy vegetables. Vitamin B6 exists in three major chemical forms: (1) Pyridoxine, (2) Pyridoxal, and (3) Pyridoxamine. It is essential for good health, especially since it is required by more than 100 enzymes involved in protein metabolism. The nervous and immune systems both need it to function efficiently, as it helps maintain the health of lymphoid organs (thymus, spleen, and lymph nodes) that make white blood cells. Furthermore, it’s required for the conversion of tryptophan (an amino acid) to niacin (a vitamin). Some of the functions of Vitamin B-6 include the following: (1) Make Hemoglobin – hemoglobin within red blood cells carries oxygen to tissues; helps increase the amount of oxygen carried by hemoglobin; and if in deficiency, can result in a form of anemia that is similar to iron deficiency anemia; (2) aids in maintaining blood glucose (sugar) within a normal range; and (3) helps convert stored carbohydrates or other nutrients into glucose to maintain normal blood sugar levels when caloric intake is low. While a shortage of Vitamin B6 will limit these functions, supplements of this vitamin do not enhance them in well-nourished individuals. Taking extra B6 won’t lower one’s blood glucose levels or help provide extra energy. 

Researchers have been investigating the relationship between Vitamin B6 status and a wide variety of neurologic conditions such as seizures, chronic pain, depression, headache and Parkinson’s disease. Clinical trials have failed to support any significant benefit for the use of B6 for treatment of PMS and carpal tunnel syndrome, however, claimed benefits include treating hypertension during pregnancy and morning sickness. Greater than 100mg/day can be detrimental, while greater than 200mg/day can lead to irreversible damage.