Tai Chi Can Have Same Benefits as Conventional Exercise

Tai Chi, a Chinese martial art and system of calisthenics is now being compared to conventional exercise. In a recent study from the University of Hong Kong, the Chinese University of Hong Kong; Chinese Academy of Sciences; and UCLA it shows that Tai Chi can duplicate the benefits of exercise. It can reduce the waist circumference in middle to older adults (over 50 years of age) that have obesity in the central region of the body.

Tai Chi consists of very slow controlled movements in sequences. This technique is used to enhance physical and mental health and can also improve balance, posture, strength and flexibility.

People that have obesity in the central region of the body have an acute manifestation of what is known as a metabolic syndrome. This includes cardiometabolic risk factors which can be central obesity, hyperglycemia, high blood pressure, dysipidemia, a low level of high density lipoprotein cholesterol that all can increase the risk of getting type 2 diabetes and/or cardiovascular disease.

In this study, there were 534 people, aged 50 or older that participated. They were assigned randomly to one of 3 equally sized groups. These control groups consisted of no exercise, conventional exercise which included aerobic and strength training, and a group that performed tai chi. The study lasted 12 weeks.

At the end of the study, the outcome was that waist circumference had reduced in all groups. Other findings were body mass index; body weight; triglyceride; high density cholesterol and fasting plasma glucose levels.

This study suggest that tai chi can be an effective way to reduce central obesity. Incorporating tai chi into all kinds of physical activity for middle to older adults can be an important approach for central obesity management.

To view the original scientific study click below:
Effects of Tai Chi or Conventional Exercise on Central Obesity in Middle-Aged and Older Adults

Stem Cells and Muscle Regeneration

In the recent study at the Salk Institute and published by Nature Communications, researchers showed that by using molecular compounds it can speed up the regeneration of muscle tissue. These compounds are commonly used in the research of stem cells. As we age loss of muscle mass is a concern in regards to causing disabilities.

Regeneration of muscle cells was increased in mice using these compounds by activation of the precursors of muscle cells. These are called myogenic progenitors and the loss of these could be connected to muscle degeneration in age-related groups. This study found several factors that could speed up muscle regeneration and reveal the mechanism by which the loss occurred.

The study used compounds discovered by the Japanese scientist Yamanaka, therefore, naming them Yamanaka factors. They consist of proteins that have been labeled transcription factors. DNA is copied to translate into other proteins by these factors. These proteins are then used during the research in the lab to change specialized cells, possibly skin cells into a cell that is more like a stem cell. They become pluripotent, meaning they have the ability to become a different kind of cell. The lab research already knew these factors could rejuvenate cells to promote tissue regeneration but now they know how it happens.

Regenerating muscle is found to be mediated by muscle stem cells. These are also called satellite cells. They are specific to an area between connective tissue and muscle fibers. After the addition of the Yamanaka factors the research team used two mouse models to point to the muscle stem cell or niche changes. The mice used were young so that the findings of the factors were not age dependent.

In the muscle fiber model niche, muscle regeneration was increased by adding the Yamanaka factors. This worked by the reduction level of a protein called Wnt4. This activated the satellite cells to speed up muscle recovery or function. The stem cell model did not activate any satellite cells, therefore, not improving muscle regeneration. This suggests that Wnt4 is an important role in muscle regeneration.

More studies will need to be done but this study is promising in that an approach to regenerating muscle tissue can be found.

To view the original scientific study click below:
In vivo partial reprogramming of myofibers promotes muscle regeneration by remodeling the stem cell niche

The Health Benefits of Eating Berries

Spring is a great time to eat berries now that they are in season, especially strawberries. Eating berries offers many health benefits and a wide range of nutrients. They have a low glycemic index and are lower in sugar than most other fruits. They are also considered a heart-healthy food. The bright colors of berries come from polyphenols. Those are antioxidants which are far more powerful than vitamin C and other common antioxidants found in supplements. The brightness and different colors of berries reflect different kinds and amounts of polyphenols. Consuming many different kinds of polyphenols is beneficial so it is good to eat different varieties of berries.

In addition to their antioxidant characteristics polyphenols help repair tissues throughout the body. Also, studies have been shown that eating berries may help decrease a person’s cancer risk. A study of strawberries has shown they have strong, protective effects on cancer cells of the liver.

Another important benefit of berries is that they can lower LDL cholesterol in the blood which can enhance the function of arteries and reduce the risk of heart attack. They can prevent LDL cholesterol from becoming damaged or oxidized. They can help control blood sugar levels, important for the prevention of diabetes. A study of more than 200,000 people showed an 18% decrease in type 2 diabetes risk by eating strawberries. They can improve blood sugar and insulin response when eaten with foods high in carbohydrates or included as a ingredient in a smoothie.

Berries are high in soluble fiber which slows the movement of food through the digestive tract and absorbs toxins. This can lead to reduced hunger and make you feel fuller longer. One cup of berries is low in calories. By increasing your fiber from eating berries you could absorb up to 130 fewer calories a day. This can help maintain weight management.

The antioxidants in berries can help reduce skin wrinkling and damage by controlling free radicals. They protect skin by blocking production of enzymes that can break down collagen when skin is damaged by the sun. Collagen is needed to allow your skin to remain firm and stretch. Without it, skin tends to develop wrinkles and sag.

Of course, fresh raw berries are considered to be the healthiest. They are delicious as a snack, added to breakfast or used as a dessert after a meal. They can be added to almost any type of diet, including the Mediterranean, vegetarian and vegan and even people on low-carb and keto diets. A 1/2 cup serving has less then 4 grams of digestible carbs.

Berries are highly nutritious and provide many health benefits and they taste great!

Silkworm Silk for Modeling Muscle Tissue

A team at Utah State University have shown that using silkworm silk for growing skeletal muscle cells will improve upon typical methods of cell culture. The hope is that this will lead to better treatments for muscles that have atrophied.

When researchers set out to understand disease and also test treatments, they will typically grow model cells on some kind of flat plastic surface such as a petri dish. However, growing cells on a surface that is two-dimensional has limitations, mostly due to the fact that muscle tissue is
three-dimensional.

The team at USU have developed a three-dimensional surface for cell cultures through growing cells on silk fibers that encase an acrylic chassis. They used both transgenic and native silkworm silk with the transgenic silkworm silk produced by silkworms that were modified with silk genes from spiders.

Previously, native silkworm silks were used as three-dimensional models for cell cultures, however this is the first time using transgenic silkworm silk for modeling of skeletal muscle.

Cells that have been grown on silkworm silk demonstrated to more closely copy human skeletal muscle than those that had been grown on typical plastic surfaces. These cells appeared to increase mechanical flexibility and also increased gene expression that is required for contraction of muscles. The silk from silkworms also encouraged proper alignment of muscle fiber which is a necessary element for achieving robust muscle modeling.

The job of skeletal muscle is to not only move the skeleton but also protect internal organs and stabilize joints. Any deterioration of these particular muscles can occur for a variety of reasons and it can happen quite quickly. An an example, following just two weeks of being mobilized, a person can lose close to a quarter of their muscle strength in their quadriceps. By understanding how muscles atrophy quite quickly must start at a cellular level through cells grown to represent reality.

The goal for the team’s research was to build better in vitro models. Cells grown on 2D platforms are not particularly realistic, although they can supply a good bit of information. Based on these results, researchers typically transition to an animal model and then move forward to clinical trials where unfortunately most fail. The current team is trying to add on to the first step through developing vitro models that are more realistic of diseased and normal tissue.

To view the original scientific study click below:
Silkworm Silk Fiber Bundles as Improved In Vitro Scaffolds for Skeletal Muscle

Protect Against Bacteria with New Wound Material

In a new development at Chalmers University of Technology, Sweden, researchers have designed a new material to prevent infections in wounds. The specially designed hydrogel consists of material that works against all kinds of bacteria even antiobiotic-resistant ones.

They tested this new hydrogel on all types of bacteria and observed a very high incidence of effectiveness. It was even effective on bacteria that had become resistant to antiobiotics.

The main reason for the study was to explore new medical technology in hope of solutions to reduce the use of systemic antiobiotics. Bacteria that is resistant cause a hospital-acquired infection which can be life threatening.

This new hydrogel material consists of antimicrobial peptides. These are small natural proteins found in our immune systems. Working with these peptides they found out there is a low risk for bacteria to develop resistance against them. But these peptides break down quickly when they are exposed to bodily fluids such as blood. The researchers have found a way to overcome this problem through developing a nanostructured hydrogel. The peptides are permanently bound to it which creates a protective environment. The hydrogel is gentle on the skin and harmless to the body’s own cells.

The research has shown that the peptides break down slowly when they are bound to the hydrogel, thus creating a protective effect.

The results have been outstanding and the researchers are amazed at the surprisingly positive results. This is considered to be the first medical device successfully using antimicrobial peptides in a commercially and clinically viable manner. The uses of this new hydrogel are quite varied and create promising opportunities for clinical application.

This new material needs be to clinically studied further but the benefit to hospitals and patients has generated interest around the world.

To view the original scientific study click below:
Antimicrobial Peptide-Functionalized Mesoporous Hydrogels

Using Stem Cells to Repair Spinal Cord Injuries

The Journal of Clinical Neurology and Neurosurgery has reported that researchers from Yale Univ. and Japan have intravenously injected patients with spinal cord injuries with bone marrow derived stem cells or MSCs from their own bodies.

Substantial improvements were noticed for more than half of the patients in key functions. Within weeks of these injections, patients were noted to have the ability to walk or use their hands with no substantial side effects.

The patients comprised of people that had spinal cord injuries that were non-penetrating from falls or minor trauma. The stem cells were injected several weeks after the injury. Some of their symptoms included sensory loss, bowel and/or bladder dysfunction or loss of coordination and motor function. The stem cells used were gathered from the patient’s bone marrow. This took a couple of weeks and was derived from a culture protocol in a specialized cell processing center. They were then intravenously injected into the patient.

Restoring functions after spinal cord injuries with the patients own stem cells has been thought about for years. The researchers are now very optimistic about the results but cited more studies will be needed. The results are preliminary and will need to be confirmed, which could take years.

They state that studies in patients that have had a stroke have had similar results. This approach gives them confidence that this procedure may be possible in people with spinal cord injuries.

To view the original scientific study click below:
Intravenous infusion of auto serum-expanded autologous mesenchymal stem cells in spinal cord injury patients: 13 case series

Wild-Caught or Farm-Raised Salmon? Which is Better?

Salmon is said to have great health benefits. But, does it matter what kind of salmon you eat? Yes it does. Wild-caught salmon is by far better for you than farm-raised salmon. But why?

Wild-caught salmon is caught fresh from their natural environment, oceans, rivers and lakes. Therefore, wild salmon eat other organisms and invertebrates. This produces a salmon that has a health benefit of high mineral levels, including potassium, iron, calcium and zinc. It’s a great source of B vitamins and selenium.

Farm-raised salmon are fed a processed diet that is high in fat and protein to help produce a larger fish. Half of the salmon sold worldwide now comes from a fish farm. A process called aquaculture is used to breed the fish. The water they swim in contain contaminants and are ingested. These contaminants can include PCB’s (polychlorinated biphenyls), chlorinated pesticides and dioxins. PCB is very harmful to humans and is strongly associated with cancer and other health problems. A recent study determined the PCB levels in farm-raised salmon to be 8 times higher than wild-caught salmon.

In the fish farms the density of the salmon is quite high, which creates fish that are more susceptible to infection and disease. To counter this, the fish farms will add antibiotics to their feed. This treatment is strictly regulated in fish farms in Norway and Canada but poorly regulated in Chile, which is the world’s second largest producer.

There is quite a difference in the nutrient composition of wild-caught compared to farm-raised. Both fish have omega-3 and omega-6 in fatty acids in them. These are beneficial and play an important role in your health. Farm-raised salmon has more omega-6 fatty acid. If a person gets too much omega-6 this can cause an imbalance which can cause inflammation and lead to chronic diseases, including heart disease. Farm-raised salmon contains three times the amount of saturated fat and 46% more calories coming mostly from fat.

It is recommended to eat a fatty fish 1-2 times per week. Wild-caught salmon is higher priced that farm-raised. However, farm-raised salmon is potentially more harmful because of the contaminants, the toxins and especially the PCB level. The antibiotics can be problematic as it could increase the risk of antibiotic resistance in your gut.

Including wild-caught salmon as a regular part of your diet will help to meet nutritional needs and help reduce the risk of several diseases. It is a delicious way to improve your overall health.

Being Around Nature is Good For You

Recent research led by Stanford University shows how increasing a persons access to nature is beneficial for overall health. It shows that people that live in cities need places to go to that will increase their physical activity. Places in nature such as parks, lakes, green spaces will help boost a persons physical activity, therefore, increasing their overall wellbeing.

Spending time outdoors in nature can provide health benefits that have previously been unstudied. Since the last year has been shelter-in-place, it is now understood how spending time in nature is especially important for city-dwellers. Being around parks, green spaces, lakes, trees provide support emotional, cognitive and spiritual well-being. They also provide physical activity for people that otherwise would miss if these spaces were not around them in the city.

This study can help city planners design green spaces that would support people’s health to receive nature’s benefits. Walking to a garden, or riding a bicycle along a path or just sitting in a beautiful park help people relieve stress and enjoy nature. Being in nature can help boost attention, memory and creativity and help a person become happier and have a sense of meaning in life.

It has become increasingly harder for people to easily access nature as our cities become more urbanized. This research will hopefully help identify where urban nature spaces are missing and plan to fill in these places with parks or green spaces.

The goal is to provide more healthy, livable places in the city where people can be with nature and increase physical and emotional well-being. This new research shows an important link between physical health and nature that had previously been missing.

To view the original scientific study click below:

Nature and mental health: An ecosystem service perspective

Why You Should Eat Leafy Green Vegetables

Green-leafy vegetables are among the very healthiest foods you can eat. They are packed with vitamins, minerals, fiber, polyphenols and more. Of course, they are also very low in calories making them a great food for losing or maintaining weight.

Some of the best green-leafy vegetables are collards, kale, arugula, spinach, swiss chard, bok choy, parsley, watercress and cilantro.

Green leafy vegetables are high in vitamins A, C and K. They are full of antioxidants, minerals and a natural source of fiber. They are a slow digesting fiber which aids digestion and slows the rate at which your body absorbs sugar thus eliminating blood sugar or glucose spikes.

They all contain high levels of magnesium, necessary for muscle and bone formation and helping to absorb calcium. They are a good source of potassium. The plant pigments found in them, lutein and zeaxanthin have beneficial effects on eye health.

They fill you up so you are likely to eat less and increase your metabolism to keep production of red blood cells at a healthy rate. The folate in them contributes to serotonin production, therefore, lifting your mood. They also contain a large amount of water keeping your body hydrated to maintain healthy skin and hair.

There are two different ways to eat greens. Baby greens are picked when they are tiny plants. At this point, they have not developed any bitterness or toughness. These are great to eat raw in salads or blended into a smoothie, therefore, getting lots of nutrients from them. Lettuce, which is typically used in salads is low in nutrients, therefore it is better to make salads with baby greens Mature greens are picked when they are large plants. They are higher in minerals and some other nutrients, however they tend to be bitter and tough. These are best eaten cooked such as steamed or added to soups.

Eating green-leafy vegetables is a great source of rich nutrients. Eating some of them on a daily basis will provide a good source of nutritional benefits for a persons overall health.

How Dietary Sugar Intake Can Disrupt Memory Function

New research from the University of Georgia has shown that daily consumption of high sugar content in beverages consumed by adolescents has impaired performance on a memory and learning task during adulthood.

It is known that children consume the highest levels of added sugar to their diet. This has been linked to health affects relevant to heart disease, obesity and even loss of memory function. But it is not known how this affects children during the development of the region of the brain known as the hippocampus. The hippocampus is specifically important for memory and learning.

The team used mice in their study and found that changes in the gut bacteria, known as Parabacteroides showed memory deficits. The team enriched the levels of Parabacteroides in the mice, experimentally. They found that the mice performed worse depending on the higher levels of Parabacteroides. Consuming sugar early in life increases Parabacteroide levels leading to impairment of memory function.

The dietary guidelines suggest a sugar intake of less than 10% of calories per day. It has been shown that children between 9-18 consume more than this mainly coming from sugar-sweetened beverages.

In relation to a high sugar intake, researchers wanted to learn more about the consequences of a high sugar diet via gut microbiota. The mice were given their normal diet with a sugar solution of 11%. This is comparable to the sugar in a beverage. They then had the mice perform a memory task. The mice that had consumed the sugar showed a lower capacity to discriminate objects to a specific purpose. The mice without the sugar were able to perform this without any problem.

The analyses confirmed that consumption of high sugar levels lead to heightened levels of Parabacteroides in the gut microbiome. Even the mice that had never consumed sugar showed impairment when their levels of Parabacteroides were increased experimentally.

Further research is needed to explain how high levels of this bacteria in the gut can alter development of the brain.

To view the original scientific study click below:
Gut microbial taxa elevated by dietary sugar disrupt memory function