Category: What The Body Needs

Why Do I Have High Cholesterol Even Though I Am a Vegetarian?

High cholesterol is a condition that affects many people, regardless of their diet. While it is often associated with a diet high in saturated fats and cholesterol, vegetarians may also experience high cholesterol levels. Vegetarians who avoid meat and other animal products often assume that they are at a lower risk of high cholesterol. However, this is not always the case.

Understanding Cholesterol:

Cholesterol is a waxy substance that is found in every cell of the body. It is important for many bodily functions, such as the production of hormones and the maintenance of cell membranes. However, when levels of cholesterol in the blood become too high, it can increase the risk of heart disease and other health problems.

There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL cholesterol is often referred to as “bad” cholesterol because it can build up in the arteries, leading to blockages and other health problems. HDL cholesterol is often referred to as “good” cholesterol because it helps to remove LDL cholesterol from the bloodstream.

Causes of High Cholesterol in Vegetarians:

While a vegetarian diet can be healthy and low in saturated fats, there are still several factors that can contribute to high cholesterol levels. Some of these factors include:

  1. Consuming too many processed foods: Vegetarians who rely on processed foods may consume high levels of refined carbohydrates and sugars, which can increase cholesterol levels.
  2. Consuming high levels of saturated fats: Although vegetarians do not consume meat, they may still consume high levels of saturated fats through dairy products, eggs, and coconut oil.
  3. Genetics: Some people are genetically predisposed to high cholesterol levels, regardless of their diet.
  4. Lack of exercise: Regular exercise can help to lower cholesterol levels, so vegetarians who do not engage in physical activity may be at higher risk of high cholesterol.

Tips for Managing High Cholesterol:

If you are a vegetarian and have high cholesterol levels, there are several steps you can take to manage your condition. These include:

  1. Eating a balanced diet: Focus on consuming whole foods that are low in saturated fats and high in fiber, such as fruits, vegetables, whole grains, and legumes.
  2. Avoiding processed foods: Limit your consumption of processed foods that are high in refined carbohydrates and sugars.
  3. Reducing your intake of saturated fats: Limit your consumption of dairy products, eggs, and coconut oil.
  4. Exercising regularly: Engage in regular physical activity to help lower your cholesterol levels.
  5. Talking to your doctor: If you have high cholesterol levels, talk to your doctor about treatment options, such as medication or lifestyle changes.

Conclusion:

While a vegetarian diet can be healthy and low in saturated fats, there are still several factors that can contribute to high cholesterol levels. By understanding the causes of high cholesterol and taking steps to manage the condition, vegetarians can reduce their risk of heart disease and other health problems.

References:

  1. Mayo Clinic. (2021). Vegetarian diet: How to get the best nutrition. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446
  2. National Heart, Lung, and Blood Institute. (2021). High cholesterol. https://www.nhlbi.nih.gov/health-topics/high-cholesterol
  3. American Heart Association. (2021). Vegetarian and vegan diets. https

Vegetarian Diets and Their Impact on White Blood Cell Levels

Vegetarian Diets and Their Impact on

White Blood Cell Levels

A vegetarian diet is a dietary approach that excludes meat, poultry, and fish. Vegetarianism is gaining popularity around the world due to its numerous health benefits, such as reducing the risk of chronic diseases like heart disease, diabetes, and certain types of cancer. However, recent studies have suggested that following a vegetarian diet may lead to lowered levels of white blood cells, which are essential for the immune system.

What are White Blood Cells? White blood cells (WBCs), also known as leukocytes, are an essential part of the immune system. They help to defend the body against infection and disease by attacking and destroying foreign particles, such as bacteria, viruses, and fungi. The normal range of WBC count in a healthy individual is between 4,500 and 11,000 per microliter of blood.

Vegetarianism and White Blood Cell Levels

Recent studies have found that vegetarian diets tend to have lower levels of white blood cells than non-vegetarian diets. For instance, a study published in the American Journal of Clinical Nutrition found that individuals who followed a vegetarian diet had lower levels of total white blood cells and some subtypes of white blood cells, such as lymphocytes and neutrophils, compared to those who consumed a mixed diet.

Another study published in the British Journal of Nutrition found that vegetarians had lower levels of white blood cells and natural killer cells, which play a critical role in fighting cancer cells and virus-infected cells. The researchers concluded that a vegetarian diet may affect the immune system by reducing the number of white blood cells and natural killer cells.

Possible Reasons for Lower White Blood Cell Count in Vegetarians

One possible reason for the lower white blood cell count in vegetarians is the lack of certain nutrients in their diet, such as vitamin B12, iron, and zinc, which are essential for the production of white blood cells. Vegetarian diets, especially vegan diets, may also be low in protein, which is necessary for the development of white blood cells.

Another reason could be the higher intake of plant-based foods, which contain phytochemicals that can modulate the immune system. While some phytochemicals have immunostimulatory effects, others have immunosuppressive effects, which may lead to reduced white blood cell counts.

Vegetarian diets have been associated with numerous health benefits, such as reducing the risk of chronic diseases. However, recent studies have suggested that following a vegetarian diet may lead to lowered levels of white blood cells, which are essential for the immune system. While the exact reasons for this are not yet clear, it is essential for vegetarians to ensure that their diet is well-balanced and provides adequate amounts of essential nutrients, including vitamin B12, iron, zinc, and protein, to maintain their immune function.

References:

  1. Gibson R. S. (2019). Content and bioavailability of trace elements in vegetarian diets. The American journal of clinical nutrition, 110(Supplement_3), 796S–802S. https://doi.org/10.1093/ajcn/nqz189
  2. Key, T. J., Appleby, P. N., & Rosell, M. S. (2006). Health effects of vegetarian and vegan diets. Proceedings of the Nutrition Society, 65(1), 35-41. https://doi.org/10.1079/pns2005479
  3. Lee, Y., Kim, K. J., & Park, K. (2019). Vegetarian diets and the incidence of cancer in a low-risk population. Cancer research and treatment : official journal of Korean Cancer Association, 51(2), 729–737. https

Magnesium Matters: A Guide to Understanding the Different Types of Magnesium

Understanding the Different Types of Magnesium

Magnesium is a mineral that plays a crucial role in various bodily functions, including energy production, nerve function, muscle contraction, and bone health. It is also involved in the metabolism of other essential nutrients, such as calcium, vitamin D, and potassium. There are several types of magnesium supplements available on the market, each with its own unique properties and benefits. In this blog, we will explore the different types of magnesium and their respective benefits.

  1. Magnesium Citrate: Magnesium citrate is a highly absorbable form of magnesium that is commonly used to support digestion and relieve constipation. It works by attracting water into the intestines, which helps to soften the stool and promote bowel movements. Magnesium citrate is also known to have a calming effect on the nervous system, making it a popular choice for people who suffer from anxiety or insomnia.
  2. Magnesium Glycinate: Magnesium glycinate is a form of magnesium that is bound to the amino acid glycine. This form of magnesium is highly bioavailable, meaning that it is easily absorbed by the body. Magnesium glycinate is known for its calming effects on the nervous system, making it a popular choice for people who suffer from anxiety or stress. It is also a great option for people who experience digestive discomfort from other forms of magnesium.
  3. Magnesium Threonate: Magnesium threonate is a newer form of magnesium that has gained popularity for its ability to cross the blood-brain barrier. This means that it can be used to support brain function and cognitive health. Studies have shown that magnesium threonate can improve memory, learning, and overall cognitive function.
  4. Magnesium Chloride: Magnesium chloride is a form of magnesium that is commonly used for topical applications. It can be applied as a spray or lotion to the skin and is known for its ability to improve skin hydration and reduce inflammation. Magnesium chloride is also used to support muscle function and promote relaxation. Great for soaking in bath or to make magnesium spray.
  5. Magnesium Oxide: Magnesium oxide is a form of magnesium that is commonly used in supplements. It has a high concentration of magnesium, but it is not as easily absorbed by the body as other forms of magnesium. Magnesium oxide is often used to support bone health, as it helps to increase bone density and reduce the risk of osteoporosis.
  6. Magnesium Sulfate: Also known as Epsom salt, magnesium sulfate is often used in baths to promote relaxation and relieve muscle tension.
  7. Magnesium taurate: This form of magnesium is often used to support heart health and may help to lower blood pressure. It is also sometimes used to promote relaxation and reduce anxiety.
  8. Magnesium malate: This type of magnesium is often used to support energy production and relieve muscle pain and fatigue. It is believed to be particularly effective for individuals with fibromyalgia or chronic fatigue syndrome.
  9. Magnesium Oligo: This form of Magnesium melts away stress by easing muscle tension and relaxing your airways.

In conclusion, there are several types of magnesium supplements available, each with its own unique benefits. It is important to choose the right form of magnesium based on your individual needs and preferences. If you are unsure which form of magnesium is right for you, it is always best to consult with a healthcare professional.

 

AMPK-Metabolism & Insulin: Understanding the Connection and Ways to Activate

AMPK or Adenosine Monophosphate-Activated Protein Kinase is an enzyme that plays a crucial role in regulating metabolism and energy balance in the body. It acts as a sensor of cellular energy levels and is activated when energy levels are low, such as during exercise or fasting. The activation of AMPK leads to the inhibition of anabolic pathways, such as lipid and protein synthesis, and the stimulation of catabolic pathways, such as glucose uptake and fatty acid oxidation. In this blog, we will explore the connection between AMPK, metabolism, and insulin and discuss ways to activate AMPK.

AMPK and Metabolism

AMPK plays a vital role in regulating metabolism by activating catabolic pathways that break down nutrients and produce energy. When energy levels in the body are low, AMPK is activated, leading to the inhibition of anabolic pathways, such as fatty acid and protein synthesis, and the stimulation of catabolic pathways, such as glucose uptake and fatty acid oxidation. AMPK activation leads to an increase in glucose uptake in the skeletal muscles and liver and an increase in fatty acid oxidation, leading to increased energy production.

AMPK and Insulin

Insulin is a hormone that plays a crucial role in regulating glucose metabolism in the body. Insulin promotes glucose uptake by the cells, leading to a decrease in blood glucose levels. However, in individuals with insulin resistance, the cells become resistant to insulin, leading to high blood glucose levels. Studies have shown that AMPK activation can improve insulin sensitivity by increasing glucose uptake and decreasing glucose production in the liver. AMPK activation also leads to the activation of the PI3K-Akt pathway, which is involved in insulin signaling.

Ways to Activate AMPK

There are several ways to activate AMPK, including:

  1. Exercise: Exercise is one of the most effective ways to activate AMPK. Exercise leads to an increase in AMP levels in the muscles, leading to the activation of AMPK. Studies have shown that high-intensity exercise can lead to a significant increase in AMPK activation.
  2. Caloric restriction: Caloric restriction or fasting can also activate AMPK. When the body is in a state of fasting, energy levels are low, leading to AMPK activation. Studies have shown that intermittent fasting can lead to AMPK activation.
  3. Natural compounds: Several natural compounds, such as resveratrol, curcumin, and quercetin, have been shown to activate AMPK. Resveratrol, found in red grapes and red wine, has been shown to activate AMPK and improve insulin sensitivity in animal studies. Curcumin, found in turmeric, has also been shown to activate AMPK and improve insulin sensitivity in animal studies.

Conclusion

AMPK plays a vital role in regulating metabolism and energy balance in the body. The activation of AMPK leads to the inhibition of anabolic pathways and the stimulation of catabolic pathways, leading to increased energy production. AMPK activation can also improve insulin sensitivity, making it an attractive target for the treatment of insulin resistance and type 2 diabetes. Exercise, caloric restriction, and natural compounds are all effective ways to activate AMPK. However, more research is needed to determine the optimal way to activate AMPK for the treatment of metabolic disorders.

Footnotes:

  • Hardie DG. AMPK: a target for drugs and natural products with effects on both diabetes and cancer. Diabetes. 2013;62(7):2164-2172. 
  • Carling D, Thornton C, Woods A, Sanders MJ. AMP-activated protein kinase: new regulation, new roles

AMPK and Insulin: How These Hormones Affect Your Body’s Energy Balance

AMP-activated protein kinase (AMPK) and insulin are two key regulators of cellular metabolism, both of which play important roles in maintaining glucose homeostasis in the body. While insulin promotes glucose uptake and utilization in insulin-responsive tissues such as the liver, muscle, and adipose tissue, AMPK helps to conserve energy by inhibiting energy-consuming processes and promoting energy-generating processes such as fatty acid oxidation.

Insulin and Glucose Transport:

How the Body Regulates Blood Sugar Levels

Insulin is a hormone produced by the pancreas in response to high levels of glucose in the blood. When insulin binds to its receptor on the surface of target cells, it activates a signaling cascade that leads to the translocation of glucose transporters (GLUT4) to the plasma membrane, allowing for glucose uptake into the cell. Once inside the cell, glucose is either used for energy production or stored as glycogen or fat, depending on the metabolic state of the cell.

Functions and Activation of AMPK:

A Protein Kinase Responding to Cellular Stressors

AMPK, on the other hand, is a protein kinase that is activated by cellular stressors such as low energy levels (low ATP/AMP ratio), hypoxia, and oxidative stress. Once activated, AMPK phosphorylates and inhibits enzymes that consume energy and activates enzymes that generate energy, such as fatty acid oxidation and glucose uptake via GLUT4 translocation. AMPK also stimulates autophagy, a cellular process that helps to remove damaged or unnecessary components of the cell to conserve energy.

Opposing Effects of Insulin and AMPK on Metabolic Processes

and Their Significance in Glucose and Energy Homeostasis

Interestingly, insulin and AMPK have opposing effects on many metabolic processes. While insulin promotes glucose uptake and glycolysis, AMPK inhibits glycolysis and promotes glucose uptake via GLUT4 translocation. Similarly, insulin promotes fatty acid synthesis and inhibits fatty acid oxidation, whereas AMPK promotes fatty acid oxidation and inhibits fatty acid synthesis. This opposing regulation allows for fine-tuning of cellular metabolism and helps to maintain glucose and energy homeostasis.

The interaction between AMPK and insulin is complex and highly regulated, and dysregulation of either pathway can lead to metabolic disorders such as type 2 diabetes, obesity, and metabolic syndrome. For example, insulin resistance, which is a hallmark of type 2 diabetes, is associated with impaired insulin signaling and decreased GLUT4 translocation, leading to impaired glucose uptake and utilization in insulin-responsive tissues. On the other hand, chronic activation of AMPK can lead to excessive fatty acid oxidation and decreased glucose uptake, leading to impaired glucose metabolism and insulin resistance.

In summary, AMPK and insulin are two key regulators of cellular metabolism that play important roles in maintaining glucose and energy homeostasis in the body. While insulin promotes glucose uptake and utilization, AMPK helps to conserve energy by inhibiting energy-consuming processes and promoting energy-generating processes. The interaction between these two pathways is complex and tightly regulated, and dysregulation of either pathway can lead to metabolic disorders such as type 2 diabetes and obesity.

Vitamin K2 and How It Helps Your Body

K2 Helps with the mobilization of calcium in the body to the bones.

Why is this important?

Because when you have excess calcium in your arteries, joints, or other places can lead to serious problems. Vitamin K2, with the help of vitamin D3, could help extract this buildup of calcium and put it right into the bones to actually strengthen the bones.

Here are some of the many benefits of vitamin K2:

  1. Improves insulin resistance
  2. Increases insulin sensitivity
  3. Suppresses inflammation
  4. Decreases fat accumulation
  5. Increases energy capacity (more energy before physical activity)
  6. Increases testosterone
  7. Help to Prevent Calcification
  8. Helps Prevent Bone loss

The best food sources of vitamin K2 are:

  • Cheese (gouda, munster, cream cheese
  • Butter
  • sour cream
  • heavy cream
  • Egg yolk
  • liver (goose, chicken, beef)
  • Pepperoni
  • Salami
  • Sausage
  • Greens / Leafy Vegetables
  • Fermented Foods like Natto or Sauerkraut

The reason why these are mostly animal products is that animals eat grass, which contains Vitamin K1 (which has to do with clotting), and then their body converts it into vitamin K2. The vitamin K2 that is found in natto and sauerkraut are formed by bacteria in the fermentation process.

Who Would Benefit from Vitamin K2?

  • If you have a history of taking Antacids
  • Antibiotics
  • Statins
  • Take D3 and/or Calcium
  • Do You have GI Problems
  • Menopause
  • Heart Problems
  • or are you Pregnant

Make sure to take K2 with fat. What I mean is if you want this supplement to work at its optimal level you need to have some sort of fat included.

Consuming with Eggs, Avacodo, or MCT oil is fantastic.

An empty stomach is not good.

A full meal that includes fiber is not as good.

The key is you want to Either eat food high in K2 or take supplement K2 with a good source of fat.

K2 works well with D3

Hope this helps you understand a little better how your body uses Vitamin K.

Donel Rourke, C.C.H.