Crush Stress at a Genetic Level Using Mindfulness Meditation

Picture yourself in the African Serengeti. You hear the rustling of a bush, the crack of a twig. Your body reacts immediately, moving into a state of hyper vigilance. Good thing too, the noise you heard was the stalking of a wild beast, and gave you enough time to secure your weapon and retreat to a safe location.

As in the above example, stress can be a positive influence in our lives. However, when we face a continuous onslaught of stress with little relief or relaxation between challenges, the negative effects of stress begins to rear it's ugly head. 

Nearly 75 - 90% of all doctor's visits are for stress-related ailments and complaints, and stress is known to play a large role in a range of conditions from chronic disease to general aging. As such, the medical community continues to search for the magic bullet to help people cope.

Doctors will prescribe a range of analgesics and anti-inflammatory medications to keep the chronic effects of stress to a minimum. Those outside the medical orthodoxy will look to supplements such as Curcumin to make a difference; however, what if you didn't need to take anything to reduce your stress and to provoke measurable, genetic changes to markers of stress. 

What if I told you that you could downregulate proinflammatory genes for free!? I'm sure that 50% of you would be incredulous, while the other 50% would be chomping at the bit to try what I'm about to promote.

Meditation:

A growing body of scientific research is now attempting to understand the neurophysiological and cellular responses induces by methods that improve stress management, including mindfulness-based meditation practices.

Prior studies have established that mindfulness-based stress reduction can reduce cytokine secretion, oxidative stress and DNA damage as well as increase telomerase activity (the enzyme which has a 'rejuvenating' effect on normal cell aging).

The Study:

A recent study by researchers in Wisconsin, Spain and France has reported the first evidence of specific molecular changes in the body, following a period of mindfulness meditation. 

The study compared a group of untrained control subjects who engaged in quiet 'intentional' activities including walking, playing video games, reading, etc. with a group of meditators who performed 8 hours of mindfulness practice. Their activity was separated into a morning session - 

- 30 min inspiration meditation talk

- 40 min guided mindfulness meditation

- 10 min guided walking meditation

- 20 min unguided walking meditation

- 40 min unguided sitting meditation

- 30 min unguided walking meditation

The participants had a 10 minute audio on mindful eating with a 1 hour lunch break and then participated in an afternoon session of - 

- 15 min inspirational meditation talk

- 4 x 40 minute meditation sessions

The Results:

After the mindfulness practice, subjects showed a range of genetic and molecular differences including altered levels of gene-regulating machinery and reduced levels of pro-inflammatory genes, which correlated with faster physical recovery from stress.

The researchers emphasized that there was no difference between the control group and the meditators prior to the 8 hour mindfulness session.

What the researchers were interested in was the fact that their outcome provided proof of principle that mindfulness practice can lead to epigenetic changes in the genome.

The Application:

The application of this should be immediately apparent to the health conscious. We are wading through a soup of chronic inflammation on a daily basis, and anything that we can do to reduce this inflammation (particularly without nasty side effects) should be a staple in our lives.

Big whoop! I can just hear cries of -  "I'm glad that the participants got something out of sitting around in lotus pose for 8 hours, but I don't have the time!"

For those who are interested in the positive health effects that mindfulness meditation can have on the body here are a couple of basic exercises that can be done in the comfort of your own home in the space of minutes - 

One Minute Mindfulness

Set your phone or an egg timer to ring in 60 seconds. When you press 'start', your task is to focus your attention on your breathing, and nothing else, for the minute. It's not meant to be a 'rushed' task - you may find that your mind will wander as meditation is a 'learned skill'; however, just notice your mind wandering and gently bring your attention to your breath.

Try not to follow any particular trains of thought, nor engage with your thoughts. They will be there, it's your task to simply concentrate inwards on your breathing.

Mindful Walking 

Using the same principles as the first exercise, whenever you are walking somewhere - whether it be on the treadmill at the gym, or to work - just observe what is around you as you walk, staying in the present. 

Let all thoughts of the past or future go and ground yourself in the moment. Feel the sensation of your heel striking the pavement and your foot rolling forward, notice the way your clothes move in the wind or how they brush against your skin with each step.

The mind can be a noisy and burdensome beast! Try a couple of minutes of being in the present today and see the difference it can make.

Reference:

Kaliman, P., Alvarez-Lopez, M. J., Cosing-Tomas, M., Rosenkranz, M. A., Lutz, A., & Davidson, R. J. (2014). Rapid changes in histone deacetylases and inflammatory gene expression in expert meditators. Psychoneuroendocrinology, 40, 96-107.

Could Your Burger Really Be Only 2% Meat?

A while back, I posted an image that received much attention and was the source of a similar amount of controversy (see below). 

The meat 'filler' which the statement was referring to was, what is affectionately known as 'pink slime'. This substance has since, purportedly, been removed from McDonalds hamburgers ... However, a recently published study from the journal Annals of Diagnostic Pathology determined that 15% may be an over estimation with regard to the meat content of hamburger patties.

Though a stop-off at a drive thru may be quick and convenient, the circular buns may do little for you in terms of nourishment. The researchers tested eight fast food hamburger patties from popular restaurants within America, conducting a histological analysis of the 'meat'. Their findings were quite astounding -

NCIS - Nutritional Claims Investigation Services: Hamburger Autopsy Results

• 37.7% - 62.4% Water, with an average of approximately 49.0%
• 2.1% - 14.8% Meat, with an average of approximately 12.1%
• the remainder (anywhere between 22.8% and 60.2%) preserved skeletal muscle, blood vessels, peripheral nerves, adipose tissue, cartilage and bone

The author commented that, with regard to hamburger patties; "approximately half of their weight is made up of water. Unexpected tissue types found in some hamburgers included bone, cartilage, and plant material; no brain tissue was present."

Well ... thank god we're not quite eating cow brains. Disturbingly, two of the hamburgers tested were found to contain cellular parasites (Sarcocystis). Under cooked meat containing such parasites can cause diarrhea or muscle tenderness and in more extreme cases breathing problems and death in humans.

Before you rush to defend your favourite eatery, suggesting that it's different in some way to the beef patties tested in the above study, or that it is difficult & expensive to purchase and prepare quality ingredients, take a moment to reflect on the words of renowned author Stephen Covey:

'the key is in not spending time, but in investing it'

These words apply universally across all dimensions of life. However, they may be most poignant in the context of health and wellness. Investing a nominal portion of time to drafting a diet plan, cooking a work-week's worth of food and pre-packing your meals each day are three of the simplest steps you can take to move yourself closer to a healthier, longer-lived you.

Don't know what a diet plan should look like? Invest some time into researching evidence based blogs such as Genki-Do and Suppversity, talk to those within your social circles interested in nutrition, and take the first step in your 'journey of a thousand miles'.

Don't feel overwhelmed by the onslaught of 'have to's' ... Break your overall goal down into steps and focus on one at a time.

However, before the next time you decide to feed on the pig-slop that is a commercial hamburger, ask yourself whether the excuses you're making for your actions are truly justifiable, or whether you're just relapsing into the comfort zone you've been battling against. 

Reference:

Prayson B, McMahon JT, Prayson RA (2008). Fast food hamburgers: what are we really eating? Ann Diagn Pathol, 12(6), 406-409.

The Performance Enhancing Effects of Music

As a child, there were few video games I completed without the use of some cheat code or walkthrough guide. As an adult constantly striving for improved physical performance, I find myself latching on to tidbits of nutritional and supplemental information that I know will help me reach the 'edge' I'm looking for.

An Unlikely Ergogenic Aid?

It is no small coincidence that Henry David Thoreau wrote - "when I hear music, I feel no danger. I am invulnerable. I see no foe." Much has already been written on the stimulatory effects of music on athletes.

For example, Terry, Karageorghis, Saha & D'Auria (2012) found music provided ergogenic, psychological and physiological benefits in their study on treadmill running among elite athletes. The researchers found that time-to-exhaustion was 18.2% and 19.2% longer when the athletes ran in time to motivational music and neutral music, compared to no music. Furthermore, both music groups were associated with better running economy in the context of oxygen consumption and blood lactate concentrations. Similarly, Rendi, Szabo & Szabo (2008) wrote that their results indicated that fast music acted as an external 'psyching-up' stimulus in brief and strenuous muscle work.

Fast forward to a 2013 study from sports scientists at Brunel University, who found that music had an ergogenic effect on the swimming times of their athletes.

The Study

In order to determine whether swimmers react positively to music, they provided each athlete with a waterproof MP3 player and asked them to swim 200m as fast as they could.

Playing in their ears was either 'Sexy and I Know It' by LMFAO OR 'Howl' by Florence and the Machine. The researchers found that the former song was motivational due to it's simple rhythm and positive lyrics.

On the other hand, the song 'Howl' was more complex and rated 'oudeterous' (neither motivational nor demotivational).

Both songs had the same tempo (130bpm). The scientists commented that this beat was ideal for performance enhancement.

The Results

Swimmers improved their times by an average of 2% when listening to music, when compared with the control who swam in silence.

In line with prior findings, it would appear that the beat rather than the lyrics is where the magic occurs. However, it should be noted that 70% of the participants advised that they preferred to swim to LMFAO than Florence and the Machine.

The Take Away

A 2% increase in performance may not seem like much. However, it is the often the kick that an individual may require to boost them to the next level of physical performance. For example, take a bodybuilder who is dead-lifting 150kg - that would equate to a performance increase of 3kg and may just provide that additional kick required to transfer that individual from stagnation to further progression.

References:

Karageorghis, et al. (2013). Psychological, psychophysical and ergogenic effects of music in swimming. Psychology of Sport and Exercise, 14(4), 560 - 568.

Rendi, M., Szabo, A., & Szabo, T. (2008). Applied research performance enhancement with music in rowing sprint. The Sport Psychologist, 22(2), 175-182.

Terry, P.C., Karageorghis, C.I., Saha, A.M., & D'Auria, S. (2012). Effects of synchronous music on treadmill running among elite triathletes, 15(1), 52 - 57.

Hookah - A Healthier Option?

According to the Cancer Council of Australia, in 1945, approximately 72% of Australian men smoked. Since then, the rate has dropped significantly, with 2010 survey data indicating that only 16.4% of Australian males and 13.8% of Australian females smoke cigarettes. Regardless, smoking is the largest preventable cause of death and disease in Australia, with a tobacco-related death occurring about once every 28 minutes.

While some of those intending to quit manage to turn away from cigarettes entirely, many turn to other addictive behaviours to fill the void left in their lives. One alternative is smoking tobacco preparations in a water pipe (hookah, shisha). This practice is widespread in many places of the world and is perceived by many as a relatively safe alternative to cigarettes. I myself have, in the past, experimented with smoking water pipe, lulled under a false sense of security.

However, a recent comparison of nicotine and carcinogen exposure with water pipe and cigarette smoking found evidence to explain where added concerns may lie with the former.

The researchers ascertained that, when smoking an average of 3 water pipe sessions compared with smoking 11 cigarettes per day, water pipe use was associated with a significantly lower intake of nicotine however, a greater exposure to carbon monoxide, and a different pattern of carcinogen exposure compared with cigarette smoking, which included greater exposure to benzene and high molecular weight polycyclic aromatic hydrocarbon. 

On the other hand, there was less exposure to tobacco-specific nitrosamines, 1,3-butadiene, acrolein, ethylene oxide, and low molecular weight polyciclic aromatic hydrocarbons.

In short, it appears that water pipe smoking is not benign but, rather that use of the hookah may result in a different pattern of carcinogen exposure which may result in a entirely different cancer risk profile. For example, high levels of benzene exposure have been associated with leukemia.

Another reason to shun smoking entirely is the research suggesting that water pipe smoking negatively affects lung function and could be as harmful as cigarette smoking in this regard. As such, it is likely to be a cause of COPD (chronic obstructive pulmonary disease), which is the fourth leading cause of mortality in the United States.

Reference:

Jacob III, P., et al. (2013). Comparison of nicotine and carcinogen exposure with water pipe and cigarette smoking, Cancer Epidemiol Biomarkers Prv, 22, 765.

Raad, D., et al. (2011). Effects of water-pipe smoking on lung function: A systematic review and meta-analysis, Chest, 139(4), 737-738.

Increasing Post-Workout Protein Turnover

One does not need to be an athlete to see the beneficial effects that increased protein can provide to a nutrition plan. It is recommended that adult women consume 0.75g and adult men consume 0.84g per kilogram of bodyweight. So, for example - a 75kg adult male would need a measly 63g of protein per day. 

As an individual who engages in both resistance training and martial arts, I find that the government regulations leave me with drastically increased DOMS (delayed onset muscle soreness) and impact my ability to recovery from exercise. As such, I subscribe to the recommendations of Dr 'Protein' Peter Lemon, of the University of Western Ontario who has advised that "the RDA for those engaged in strength training should be about 1.7 - 1.8g of protein per kilogram of body mass per day."

That being said, what is the best way to consume this quantity. Is there any appreciable difference between living the bodybuilding lifestyle of 6 smaller, protein-based meals spread throughout the day or a single bolus dose of steak eaten at dinner?

Researchers from Switzerland and Canada attempted to test just that question and to investigate the effects of the intervals at which protein is ingested.

The Study

They performed experiments with 24 young men, all of whom performed strength training 4 - 6 times a week (finally, a study relevant to the non-couch potato). The individuals performed leg extension exercises in the laboratory prior to breakfast. Warm-ups were performed with 5 sets at 60-70% of their 1RM, followed by 4 sets of 10 reps at 80% 1RM.

In the 12 hours following this session, the individuals were administered a TOTAL of 80g whey isolate. The three groups were separated as such:

• BOLUS group: 2 servings of 40g whey (1 portion per 6 hours)
• INT group: 4 servings of 20g whey (1 portion per 3 hours)
• PULSE group: 8 servings of 10g whey (1 portion per 1.5 hours)

Interestingly, protein synthesis was highest in those who spread their intake out during the day. While the difference in net muscle increase between the three groups was subtle, a trend was apparent where net protein balance was highest in the INT group. While protein synthesis was higher in the PULSE group, protein breakdown was also higher in the same individuals.

Notably, the differences were not statistically significant. However, the study was also 'under powered'. The researchers claimed that with a larger number of subjects, the sought after significance values may have emerged.

Implications

Given that whole-body protein balance appeared to be greatest with moderate 20g feedings every 3 hours, this has implications for individuals attempting to enhance their anabolism and lean mass accrual through the use of strength training.

Indeed, the bodybuilder paradigm of separating the day into 6 meals may be the ideal way to provide yourself with the slight increase in anabolism that is required to push an aspiring athlete into the next stage of their training.

Reference:

Moore, D.R., Areta, J., Coffey, V.G., et al. (2012). Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Nutr Metabolism (London), 16(9), 91.

Acne: Pathways, Causes and Cures

And ... We're back! To my readers, I'd like to extend my sincerest apologies about the recent lack of articles. As the stresses and pressures of life built up, I found myself needing a short hiatus to collect and compose myself so that I could keep churning out quality information to those of you who read it!

However, that doesn't mean I've been sitting on my hands. The first article off the bat is one suggested to me by a friend and aims to debunk and clarify the myths behind the causes of acne.

It can be hard to believe that acne is yet another health outcome that we may have greater control over than social norms dictate. When we're teenagers, we shut up and put up with the aptly named acne vulgaris and hope that it will pass quickly. As adults, we dread it's return - petrified by dormant memories of social exclusion and stigma.

Diet and Acne - The Hypothetical Association

It is believed that the hypothetical association between diet and acne lies in the stimulation of Insulin-like Growth Factor (IGF-1) that occurs when the body is placed in a hyperinsulinemic state. Simply put, spikes in insulin caused by High GI foods would cause an increase in IGF-1 which would then increase the amount of circulating androgens in the blood, decrease sex hormone binding protein and increase 'sebum synthesis' (which is crucial in acne development). 

*Sebum keeps skin and hair soft and supple. Like anything, it requires balance. Too much sebum and you'll be battling acne; too little and you'll be fighting dry and cracked skin.

Thus, it could be suggested that a typical 'Western' diet rich in high glycaemic index foods such as pasta, flour, bread, sugar, etc may contribute to the formation of acne by causing hormonal variations in the body.

Acne & It's Recognised Causes

There is a progressive increase in acne from pre-adolescence to early adulthood which coincides with the pubertal androgenic spurt. As we learned above, greater circulating androgens contribute to sebum synthesis. Indeed, the density of acne has been found to be positively correlated with the sebum excretion rate.

With regard to diet, a number of studies have determined that dietary factors particularly high glycaemic foods and diets with a high glycemic load (GL), as well as greater dairy intake are positively associated with the development of acne.

A study of over 1,200 individuals from two non-Western societies found that there was an absence of acne in these populations. Interestingly, epidemiological studies of the Inuit Eskimo population, have observed that this culture had not presented with the symptoms of acne until the introduction of Westernized food habits.

With regard to the ingestion of milk, the paradox lies in the fact that, although lactose is a low-GI nutrient, milk increases levels of IGF-1 in the body. Ironically, for all of you 'skim milk' or 'fat free' drinkers - the aggravation of acne is more severe with the ingestion of fat-free milk than the regular variety.

The following image summarises the above quite succinctly -

Chocolate & Acne

Bad news for choc-a-holics! The theory of association between acne and chocolate is almost entirely confirmed by various clinical findings. 

For those who wonder about the mechanism behind it; it is postulated that chocolate is rich in various biologically active compounds including caffeine, teobromine, serotonin, phenylethylamine, etc which increase secretion of and resistance to insulin. At the same time, it contains insulinogenic amino acids including arginine and leucine which, when igested with carbohydrates and the artificial sugars within chocolate can contribute to acne formation.

Caffeine & Acne?

Unfortunately, little scientific evidence exists to directly link caffeine consumption of the development of acne. Once again, the theoretical tie-in is that caffeine consumption is purported to increase androgen levels in the blood, leading to the sebum synthesis slippery slope. However, a recent study into the effects of caffeinated and decaffeinated coffee on sex hormone-binding globulin and other sex hormone levels was unable to find a consistent effect of caffeinated coffee consumption on SHBG in participants.

One could surmise that caffeine may contribute to the development of acne by -

• disrupting sleep patterns
• causing adrenal fatigue (in chronic consumption)
• slow down kidney function, thus inhibiting the body's ability to release it's toxins

Treating Acne?

Given what we've just learned about the formation and causes of acne, it seems illogical that prescription medication and harsh creams are the only possible pathway for treating the condition.

Some tips for keeping those nasty pimples away include:

• Ensure that your Omega 3, Zinc and Vitamin A levels are adequate: All three of these nutrients help to reduce inflammation and zinc serves the double purpose of boosting immunity.
• De-Stress: Stress raises cortisol which increases the production of oil in the skin.
• Avoid High GI foods: for the reasons stated in the ENTIRE ARTICLE.
• Keep your Kidney Happy (& I don't mean through a Lemon Detox): having appropriate detoxification pathways that aren't clogged by junk can assist your body in moving toxins where they need to go (rather than to your skin). So, cut the junk and give your kidney the much needed break it deserves.
• Watch the Wheat & Grains: many people are sensitive to wheat gluten. Sensitivities can aggravate acne as it is a signal of a heightened immune response in reaction to a nutrient that the body has difficulty in processing. 
• Drink plenty of water and keep regular: You heard me ... The kidney can detox your body but your physical excretion of waste matter is one of the best ways you have of ridding yourself of unwanted toxins. So go and grab some Psyllium Husk and let the good times flow.

References:

Wedick, N.M., et al. (2012). The effects of caffeinated and decaffeinated coffee on sex hormone binding globulin and endogenous sex hormone levels: a randomized controlled trial. Nutr J., 11 (86), 1475-2891.

Taylor, M., et al. (2011). Pathways to inflammation: acne pathophysiology. European Journal of Dermatology, 21(3), 323-33.

Reynolds, R.C., et al. (2010). Effects of the Glycemic Index of Cabohydrates on acne vulgaris. Nutrients, 2(10), 1060-1072.

Costa, A., Lage, D., & Moises, T.A. (2010). Acne and Diet: Truth of myth? Anais Brasilieros de Dermatologia, 83(3), 346-53.

Ismail, N. H., Manaf, Z. A., & Azizan, N. Z. (2012). High glycemic load diet, milk and ice cream consumption are related to acne vulgaris in Malaysian young adults: a case control study. BMC Dermatol., 12(13), doi: 10.1186/1471-5945-12-13.

Magin, P., et al. (2004). A systematic review of the evidence for 'myths and misconceptions' in acne management: diet, face-washing and sunlight. Family Practice, 22(1), 62-70.

Can We Trust Nutrition Labels?

There comes a time in many-a dieter's life when going by 'approximation' becomes insufficient. Whether you're a hardcore bodybuilder looking to achieve leanness beyond compare, or just your average dieter wanting to get their body 'beach-ready'. At this time, the individuals in question will often start 'counting calories' as a way of ensuring they are consistently in a caloric deficit. 



Eventually, you start to ritually check the nutritional labels of newly bought items to ensure serving sizes, etc. meet your requirements, at which point you cease to see a 'food product' and begin to see a combination of 'proteins, fats and carbohydrates'. The question that I always ask myself (especially when I see two identical products with sparsely different nutritional values) is - "how accurate are food labels?"

The Study:

In 2010, researchers at Tufts University conducted an analysis on 40 different foods bought in various restaurants and supermarkets to determine the accuracy of stated energy contents. Their target - 'reduced-energy foods' or those containing less than 500 calories. 

You Mean To Tell Me This Label Is Inaccurate?

Their analysis indicated that the number of calories measures nearly always exceeded the number of calories declared on the nutritional labels by the manufacturers and retailers. On average, they contained 8% more calories than the labels indicated. However, the researchers noted that some individual items contained up to 200% of stated values. That's a whopping DOUBLE what was declared on the food label.

The Take-Away:

While it goes without saying that it is impossible to generalize this study to the entire restaurant and food industry, it should make us all think about our purchases of pre-packaged foods. Urabn et al. (2010) note that, if widespread, the phenomenon observed in their research could hamper efforts to self-monitor energy intake to control weight.

The Solution:

While this may be difficult for some, to others the solution will be second-nature. Prepare and cook as much of your own food as possible, using un-refined ingredients and avoid pre-made products. Although the variation of energy-content and macro nutrient composition may vary between each individual vegetable, fruit, etc. depending on factors such as soil composition, etc; you will nevertheless be able to paint a much more accurate portrait of your overall energy intake.

If you have started down the path of calorie counting, the only logical method is to reduce as much error and variance as possible, in order to maximise the effects of your hard work and efforts.

Reference:

Urban, L. E., et al. (2010). The accuracy of stated energy contents of reduced-energy, commercially prepared foods. J Am Diet Assoc, 110(1), 116-123.

Fact or Fiction: Adding Fat To Your Meal Will Lower Insulin Response

When browsing the health and fitness boards or blogs, the sheer number of claims made without any scientific evidence-base is overwhelming. This 'broscience' as it is affectionately referred to by those of us 'in the know', is akin to the Siren's of Homer's Odyssey; guiding innocent and uninitiated souls to an unwitting doom at the hands of misinformation.

Broscience Fact: Adding Fat To A Meal Will Lower The Insulin Response

It is common 'knowledge' that adding some fat to a meal will help to reduce the insulin spike it will provide. If I had to guess, I would suspect that this fallacy first came about as some eager trainee mis-read the results of the studies suggesting that fatty meals are less insulinogenic than low fat meals.

Evidence-Based Reality

Unfortunately, the picture pained by the scientific evidence is somewhat different to the commonly accepted paradigm. For example, Collier & O'Dea (1983) examined the effect of co-ingesting 50g of butter on glucose, insulin and gastric inhibitory polypeptide responses to 50g of carbohydrates (potato) or 50g protein (low fat veal) in their participants. The addition of fat to a carbohydrate meal did result in lower blood glucose levels. However, the insulin response was not reduced.

The Take-Away

So, next time you feel inclined to add a handful of nuts to your rice to 'nullify' the insulin response from your bolus carbohydrate dose, remember that you are doing so under false pretenses.

While the addition of fat to a meal may increase satiety, it may do little in the way of keeping you lean!

Reference:

Collier G, & O'Dea K. (1983). The effect of coingestion of fat on the glucose, insulin, and gastric inhibitory polypeptide responses to carbohydrate and protein. Am J Clin Nutr, 37(6):941-4.

The Multiple Benefits and Uses of Astragalus

In my last post, I announced that I would not be getting vaccinated against influenza this flu season. Some might think -

"This is madness!"

Not so! I simply prefer to trust my health to interventions that have more than an odd 60 years to prove their efficacy (and are not driven by financial agendas). As such, I give you - Astragalus!

Astragalus was first recorded in Shen Nong's Materia Medica about two thousand years ago. It was believed to stimulate the immune system, have antioxidant function and treat viral infections. As such, astragalus root is still considered among the most important and popular herbs in Traditional Chinese Medicine for health, energy and the strengthening of Qi.

No doubt some people were tempted to tune out when I made mention of TCM. However, as is oft' the case, science is only now discovering the mechanisms of action of various herbs and roots that have been known for eons as potent tonics and remedies for various conditions. 

The Evidence:

Studies using various experimental models indicate that astragalus has immune-modulating properties. Specifically, it stimulates macrophage (white blood cells) activity and enhances antibody responses. In fact, in vivo studies have observed that astragalus stimulates the immune system, even in the presence of therapies which are immunosuppressive (e.g. x-rays, corticosteroids, cytoxoins). 

If that wasn't enough studies of astragalus polysaccharides indicate they exert significant biological effects such as increasing cellular and humoral immune responses as well as increasing gut flora. The latter suggests that astragalus may impart beneficial immune effects within the GI tract.

That's Not All

Believe me when I say that astragalus has a WIDE range of evidence-based benefits. As suggested by TCM, the herb has been found to have antioxidant and anti-inflammatory action. In addition, animal studies indicate that it may have a role as an adjunctive therapy in the treatment of various cancers through demonstrated anti-carcinogenic and anti-tumour effects.

The more promiscuous reader may wish to exercise caution with this supplement as astragalus has shown a significant effect on human sperm motility in vitro, when compared with controls.

Dosage:

According to Herbs & Natural Supplements: An Evidence-Based Guide (3rd Edition), the dosage ranges for astragalus are as follows:

• Dried Root: 2 - 30g / day
• Liquid Extract (1:2): 4.5 - 8.5ml / day
• Decoction: 8 - 12g divided into two doses daily on an empy stomach

In terms of contraindicates and precautions, Traditional Chinese Medicine dictates that astragalus should not be used during the acute stages of an infection. That is, once the physiological symptoms occur, soon after onset of infection.

References:

Chu, D. T., Wong, W.L., & Mavligit, G. M. (1988). Immunotherapy with Chinese mdicinal herbs. J Clin Lab Immunol 25(3), 119-23.

Jin, R., et al (1999). Studies on pharmacological junctions of hairy root of Astragalus membranaceus. Zhongguo Zhong Yao Za Zhi, 24(10), 619-21, 639.

Jiao, Y., et al (1999). Influence of flavonoid of Astragalus membranaceus' stem and leaves on the function of cell mediated immunity in mice. Zhongguo Zhong Xi Yi Jie He Za Zhi, 19(6), 356-8.

Guo, F. C., et al. (2004). Effects of mushroom and herb polysaccharides on cellural and humoral immune responses of Eimeria tenella-infected chickens. Poult Sci, 83(7), 1124-32.

Liu, J. P., et al. (2004). Effects of several Chinese herbal aqueous extracts on human sperm motility in vitro. Andrologia, 36(2), 78-83.

Lau, B.H., et al. (1994). Chinese medicinal herbs inhibit growth of murine renal cell carcinoma. Cancer Biother, 9(2), 153-61.

Luo, Y., et al. (2004). Astragaloside IV protects against ischemic brain injury in a murine model of transient focal ischemia. Neurosci Lett, 363(3), 218-23.

L. Braun, & M. Cohen (2010).Herbs and Natural Supplements: An Evidence Based Guide (3rd Edition). Churchill Livingstone Publishing, NSW, Australia.

Flu Vaccines: Worth Our While?

Flu Season is fast approaching and, if major news networks are to be believed, an unstoppable flu pandemic is following fast on it's heels. As such, the big question becomes - will the media push be enough to scare enough of the populous into vaccinating so that the pharmaceutical companies funding it turn a profit?

Don't get me wrong. I believe that CERTAIN vaccines have a place within our society. However, for something as trivial as the flu (given you're not an elderly individual, with compromised health) why subject yourself to all of the nasty additives and preservatives commonly found in vaccines.

Sounds like propaganda doesn't it? It's not! By the Centre for Disease Control's (CDC) own admission, the most common additions to vaccinations are -

• Aluminum, which is added as an adjuvant to help the vaccine stimulate a better response.
• Antibiotics, to prevent the growth of germs during production and storage of the vaccine.
• Egg protein.
• Formaldehyde, used to inactivate bacterial products of toxoid vaccines (and to preserve dead bodies).
• MSG, which is added as a stabilizer.
• Thimerosal, a mercury-containing preservative added to vaccines that contain more than one dose to prevent contamination.

Before anybody jumps to explain the difference between ethyl and methyl mercury, I'd like to point out that "it's all mercury" to me. Claims to the contrary would be the equivalent of suggesting that magnesium 'theonate' is not magnesium because it isn't in the 'citrate' form. 

In addition,it is important to note that the flu virus evolves yearly. As such, the current vaccine will immunise you from the former strain, rather than it's current form. It will take some months before an up-to-date vaccine is ready to ship and, by that time, Flu Season will be in recession. 

Naturally the choice to vaccinate is yours. But as for me, I'll be looking to natural ways of boosting my immune system in order to prevent the onset of flu symptoms rather than adding the above list to my innards.

Genki Tip: A Quick Fix For Garlic Breath

The history of using garlic to fight disease (and vampires) goes back thousands of years. Garlic is a potent antimicrobial agent and has been found to have potential in the prevention of cardiomyopathy, a form of heart disease that is a leading cause of death among diabetics. With benefits like these, it is unfortunate that the compliance record for garlic consumption is negatively effected by the characteristic breath that results from eating garlic-heavy food!

Luckily, the department of Food Science and Technology at Ohio State University has come to garlic’s rescue! Their 2010 study demonstrated that drinking milk during the consumption of garlic-based meals can reduce the unpleasant mouth-odour that would, normally, result. Due to a higher fat content, whole milk was found to be more effective. In addition, drinking milk post garlic consumption will still assist in masking odour. However, simultaneous intake with garlic-infused meals was found to have the greatest effect!

Take-Away Message -

Garlic is an fantastic source of magnesium, vitamin B6, vitamin C, and selenium. Now, thanks to the brilliant scientists at Ohio State University, you need fear garlic-breath NO MORE!

Just keep a refreshing glass of raw, grass-fed milk by your plate and watch the negatives of garlic fly out of the window, leaving just it’s overwhelming positive effects.


Reference:

Hansanugrum, A., & Barringer, S. A. (2010). Effect of Milk on the Deodorization of Malodorous Breath after Garlic Ingestion. Journal of Food Science, 2010; 75 (6): DOI: 10.1111/j.1750-3841.2010.01715.x

How To: Implement Vascular Occlusion

Implementing a vascular occlusion protocol can be difficult given that ‘Kaatsu’ equipment is costly and notoriously difficult to come by (unless you live in Japan). However, nearly every gym goer has the practical solution in their gym bag –

WRAPS!

Knee, elbow or wrist wraps can be used to effectively occlude muscle groups for the purposes of restricted-blood flow training. Remember that Kaatsu is best performed at lower intensities (for safety reasons as much as others), as such you should be working anywhere between 20% - 50% of your 1RM. For the mathematically challenged, the former figure is calculated by multiplying your one rep maximum effort by 0.2, and the latter is achieved by multiplying the figure by 0.5.

That is, if your 1RM on bench press is 100kg, you would perform occluded exercises using between 20kg (100 x 0.2) and 50kg (100 x 0.5). In terms of sets, reps and rest periods, based on the literature reviewed in the prior article, I would recommend 4 sets, to failure with 30 – 45 seconds rest in between sets. Keep in mind that there is a difference between occlusion and chronic restriction of blood flow. As such, one would be ill advised to either restrict blood flow to a great degree (occlusion should be ‘moderate’) or keep the muscle bound for extended periods (i.e. anything greater than 10 – 15 minutes).

With regard to the physiological logistics of ‘wrapping’, depending on the muscle one wishes to target, you would occlude by binding the muscle at the ‘top’. E.g. for biceps / triceps, bind near the armpit / shoulder. For quads / hamstrings, the bands should be located near the groin. For calves, bind as feasibly close to the top of the calf (towards the kneecap) as possible. For some examples, see below -

Note: If you have impaired endothelial, vascular or cardiac function – do not attempt this form of training.

Vascular Occlusion: Mechanisms & Benefits For Muscle Growth

It is generally accepted that resistance training using more than 65% of one repetition maximum (1RM) is the minimum stimulus required to achieve noticeable muscle and strength gains.

For the young bucks in my reading-audience, these tidings will have little impact on their training style. Unfortunately, high-intensity training using >65% 1 RM can be potentially problematic for certain population groups such as the injured and elderly.

So what do you do if you find yourself unable to employ more traditional means of hypertrophic training? Should you throw in the towel, buy a yoga mat and take up Pilates? Thanks to emerging research in the area of strength and conditioning training such drastic measures may not be necessary.

In fact, significant and rapid increases in muscle hypertrophy could be gained using a training intensity as low as 20% 1RM. You read correctly ... Low-intensity (20 – 50% 1RM) resistance training, combined with restricted venous blood flow from the working muscle has been shown to provide an alternative training method to traditional HIT programs, giving hope to not only the frail or injured but to individuals looking for an additional burst of growth potential.

A number of studies have investigated muscle adaptations to Kaatsu training protocols. For example, according to Weatherholt et al. (2012), 3 sets (15 reps) of unilateral bicep curls and tricep extensions, 3 times per week for eight weeks, while wearing pneumatic cuffs was stimulus enough to produce increases in both strength and size in participants. Furthermore, a pilot study from the University of Tokyo, examining the impact of occluded-bench press training on hypertrophic responses found that performing bench press (30% 1RM) for four sets (75 reps) twice daily, 6 days a week for 2 weeks led to a significant increase in strength (6%) as well as a increase in major muscle thickness increase of 8% in the triceps and 16% in the pectoral muscles.

Takano, et al. (2005) also investigated the hormonal responses to a short-term low-intensity resistance program with reduction of muscle blood flow. In the study, eleven untrained men performed bilateral leg extensions with a Kaatsu band. At 20% 1RM, the subjects performed 4 sets until failure (which equated to 30 repetitions) with 20 second pauses in-between sets. Blood analysis found that, following this training modality, serum concentrations of growth hormone (GH), vascular endothelial growth factor, insulin-like growth factor (IGF-1) were significantly elevated. For the remaining Doubting Thomas’ out there, Kaatsu may be so powerful that even slow-walk training may induce muscle hypertrophy and strength gains. When individuals trained twice a day, 6 days a week for three weeks using 5 set bouts of 2 minutes slow walking (1 minute rest) researchers found that muscle volume increased by 4 – 7%, alongside a strength increase of 8-10%!

Similar effects have been replicated in a number of additional studies (see reference list).

The Mechanisms

So how exactly does restricting blood flow translate into bigger muscles? Scientists believe that there are three main mechanisms at synergistic work –

1. Fiber Type Recruitment

We know that the ‘fast twitch’ muscle fibers are those with the greatest potential for growth. While low-intensity training will usually activate slow-twitch fibers, a moderate restriction of blood flow causes the body to rapidly recruit fast twitch fibers to handle the workload. In fact, EMG data has revealed no difference in the extent to which fast-twitch fibers are activated using low-intensity occlusion and high intensity exercise

2. Accumulation of Metabolites

Occlusion training also increases lactate and growth hormone. Impressively, the GH spike using this modality has been shown to be even higher than that of traditional training.

3. mTOR pathway activation

Finally, use of restricted blood flow activates the mTOR pathway, which is responsible for protein synthesis. This increased activation is the equivalent of priming your body’s pump for growth.

Reference:

American College of Sports Medicine. Position stand. (1998). The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc, 30, 975–991.

Moritani, T., Michael-Sherman, W., Shibata, M., Matsumoto, T., & Shinohara, M. (1992). Oxygen availability and motor unit activity in humans. Eur J Appl Physiol , 64, 552-556.

Yasuda, T., Ogasawara, R., Sakamaki, M., Bemben, M.G., & Abe, T. (2011). Relationship between limb and trunk muscle hypertrophy following high-intensity resistance training and blood flow-restricted low-intensity resistance training. Clin Physiol Funct Imaging, 31(5), 347-51.

Yasuda, T., Fujita, S., Ogasawara, R., Sato, Y., & Abe, T. (2010). Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Clin Physiol Func Imaging, 30(5), 338-43.

Yasuda, T., Fukumura, K., Fukuda, T., Iida, H., Imuta, H., Sato, Y., Yamasoba, T., & Nakajima, T. (2012). Effects of low-intensity, elastic band resistance exercise combined with blood flow restriction on muscle activation. Scan J Med Sci Sports, DOI: 10.111/L.1600-0838.2012.01489.x [Epub ahead of print].

Nishimura, A., Sugita, M., Kato, K., Fukuda, A., Sudo, A., & Uchida, A. (2010). Hypoxia increases muscle hypertrophy induced by resistance training. Int J Sports Physiol Perform, 5(4), 479-508.

Takano, H., et al. (2005). Hemodynamic and hormonal responses to a short-term low-intensity resistance exercise with the reduction of muscle blood flow. Eur J Appl Physiol, 95(1). 65-73.

Abe, T., Kearns, C.F., & Sato, Y. (2005). Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training. J Appl Physiol, 100(5), 1460-1466.