2021 - Page 2 of 4 - The Institute for Human Optimization

Heart Rate Variability

Heart rate variability is a new technique in the field of biofeedback that can help provide a more accurate picture of your physical and emotional state. This blog post will explore what heart rate variability is, how it works, and some benefits you may see from using this new way to track well-being.

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Heart Rate Variability (HRV) is thought to be originally discovered by K. Grinberg back in 1896 but was not researched until the 1960s. Heart rate variability is a measurement of the time between heartbeats. It can be measured in milliseconds, which are 1/1,000th of a second. HRV is measured by your heart’s response to breathing patterns. As you breathe in, your body absorbs oxygen and nutrients that allow the lungs to release carbon dioxide when you exhale. As the body absorbs oxygen, it sends an electrical signal to the heart muscles to contract. This contraction is what pushes blood throughout your body via the circulatory system. During exhalation, there is less pressure on your heart since no new air comes in with each breath (and you exhale carbon dioxide). A low HRV value means that it takes longer for the heart to relax and fill with blood between beats, causing reduced circulation throughout the body.

HRV AND SLEEP

Sleep is critical to our overall health. Not only does our body use this time to repair itself, but it is also an opportunity for the brain to go through stages of mental development. The average adult sleeps 7-8 hours per night. However, not all sleep is created equal. There are 4 stages of sleep and two types of sleep: rapid eye movement (REM) sleep and non-REM sleep (which has three different stages).

Stage 1: is non-REM sleep. It is described as light sleep and you can be lightly stimulated without waking up. Additionally, your brain waves begin to slow down compared to your daytime activity.

Stage 2: This stage is a deeper non-REM sleep. It is more difficult to be woken up during this phase, your brain waves further slow down and your body temperature begins to drop.

Stages 3: In these final stages of non-REM sleep, there are very slow brain waves called delta waves.

Stage 4: REM Sleep. Rem sleep is when your eyes move rapidly back and forth behind your closed eyelids, where you are in a deep sleep but dreaming.

RV is very important when it comes to sleep. In fact, HRV has been successfully used to screen people for possible referral to a Sleep Lab. Typically, an individual’s heart rate will vary the most while awake and then decrease at night during REM sleep. In non-REM sleep, HRV will begin to decline as your heart rate slows down. In REM sleep, however, HRV begins to pick back up again because it is a very active time for the body and you have a faster heart rate.

Research has shown that an individual with a low HRV value may have a hard time transitioning from being awake to entering deep REM sleep because their nervous system won’t be able to relax between breaths. This may be one reason why those with a low HRV might have difficulty sleeping or even feel tired during the day. An individual with a high HRV will most likely have an easier time transitioning from wakefulness to sleep, and will also maintain their deep REM sleep throughout the night.

WHY IS HRV IMPORTANT

HRV is important in medicine today. HRV analysis is a recognized tool for the estimation of cardiac autonomic modulations. Cardiac autonomic modulations refer to the changes of cardiac parasympathetic and sympathetic activity in response to variations in respiratory rates. Heart Rate Variability is the variability within your heart rate over time, which is also measured by taking an ECG recording. It’s widely used nowadays for tracking health and is even a feature on common smartwatches. HRV has been used to predict mortality after a heart attack, among other things.

HRV is used as a marker for physical and mental stress. How so? The parasympathetic nervous system lowers heart rate and controls the “rest and digest” function. The sympathetic nervous system raises the heart rate, dilates blood vessels to generate a fight or flight response which is particularly useful when dealing with stressful events. As HRV increases, your cardiac output decreases as you enter a state of parasympathetic dominance. For example, those with depression or Post Traumatic Stress Disorder have been found to have a lower HRV. Low HRV may indicate that the individual has a harder time recovering from daily stressors, which could ultimately lead to health issues if left untreated.

HRV may be able to give some insight into how stress has been affecting your mental and physical health. If an individual is having a hard time maintaining good cognitive function, HRV can be used as a gauge to determine whether that person needs more rest or if they need to take time off from work. In the case of those who have anxiety or depression, low HRV may be able to predict the likelihood of an individual experiencing issues with their mental health.

Generally, a low HRV is linked with an increased risk of death and cardiovascular disease. By taking HRV to heart, individuals are able to get a better picture of their health. There are also times when high HRV may indicate that the person’s body is not operating at its best. An example of this would be an individual who does workouts that are too intense for them to handle.

INCREASING YOUR HRV

When a person is in a stressful situation, their sympathetic nervous system takes over and an increased amount of cortisol will be released. This leads to a lower HRV which signals the body that there is stress present.

In response, one can attempt to reverse this effect by breathing slowly and deeply while engaging in relaxation techniques such as meditation or yoga. People who have a high HRV have been shown to have higher levels of a neurotransmitter called GABA, which is naturally released when a person is present in a relaxed environment.

Increasing your HRV will also increase the amount of energy that your body uses as it requires less energy from cortisol and adrenaline for this process. This leads to better blood pressure, weight management, performance under stress, and other optimal outcomes.

Just like you may use smart technology to count your steps, tracking HRV may be a useful tool to motivate behavioral and lifestyle change. For example, Sleep HRV measurements can provide insight on how you rate compared to other users in similar age groups. While HRV biometric tracking is still a new concept, I am hopeful it will help patients be more participatory in their health journey.

Disclaimer: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Additionally, the information provided in this blog, including but not limited to, text, graphics, images, and other material contained on this website, or in any linked materials, including but not limited to, text, graphics, images are not intended and should not be construed as medical advice and are for informational purposes only and should not be construed as medical advice. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Before taking any medications, over-the-counter drugs, supplements or herbs, consult a physician for a thorough evaluation. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this or any website.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225923/

https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

https://pubmed.ncbi.nlm.nih.gov/21658979/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7680518/

https://pubmed.ncbi.nlm.nih.gov/27918706/

2021-10-05/0 Comments/by Anil Bajnath

BLOG

Mouth & Body Connection: Importance of our Oral Microbiome

We spend a lot of time talking about the importance of our gut microbiome in Functional Medicine, but have you ever heard of your oral microbiome? The mouth is home to over 700 types of bacteria. In fact, more than half of all human saliva is made up of micro-organisms such as bacteria and fungi which help digest food and protect our teeth from decay. However, when these organisms become imbalanced due to poor oral hygiene or illness, they can cause a variety of problems in the body including cavities, gum disease, halitosis (bad breath), tooth loss, and even stomach ulcers! In this blog post, we will discuss what the oral microbiome is, why it’s important for our overall health, and more!

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WHAT IS THE ORAL MICROBIOME?

The oral cavity has the second largest and diverse microbiota after the gut harboring over 700 species of bacteria. Additionally, oral microbes present incredible diversity of predicted protein functions compared to other parts of the body. Our oral microbiome nurtures numerous microorganisms which include bacteria, fungi, viruses, and protozoa. It has been thought that our oral microbiome begins at birth. There is a lot of research that suggests the genetic makeup and environment babies get exposed to in utero play significant roles in our oral microbiome. It is not clear what the oral microbiome looks like when we are born but there has been research to figure out if it begins at birth or is already established beforehand. Recent studies have reported intrauterine environment colonization, specifically the amniotic fluid, by oral microorganisms, in up to 70% of pregnant women. Before we turn 1, our oral microbial community composition becomes equal to a profile that is similar to that of children. While there is limited research, the introduction to new nutrient sources, breastfeeding vs formula, and tooth eruption in infants are all factors that make our individual oral microbiome so uniquely complex. Similarly, to the gut microbiome that we discussed in our Gut Microbiome blog post, our oral microbiome is influenced by different factors such as age, genetics, and oral hygiene practices along with environmental influences.

WHY OUR ORAL MICROBIOME IS IMPORTANT FOR OUR OVERALL HEALTH?

The oral microbiome is important for several reasons. The importance of our oral microbiome can be seen in how it could have an effect on immune defense and overall health. First, oral bacteria can enter the body to cause systemic diseases such as heart disease and osteoporosis (when oral pathogens like “Porphyromonas gingivalis” enter the bloodstream through an oral infection). Second, the oral microbiome is important for immune defense. The mucous membranes that line our mouths are the first lines of defense against infections and other foreign invaders. When we have a healthy balance in our oral microbiome, it can help us fight off any unwanted pathogens entering the mouth. Third, the oral microbiome is responsible for maintaining good oral hygiene. Finally, because it is one of our first exposure to microbes (even before we are born), maintaining a healthy oral microbiome should be high on everyone’s priority list!

IMPACT ON HEALTH – BEYOND THE MOUTH

The oral microbiome has an impact on health by affecting our immune system, metabolism, body weight, and oral diseases such as cavities. Research suggests that changes in the oral microbiome can cause or exacerbate common diseases such as diabetes and obesity. It’s important to keep a balance within our oral microbiome so that we are not too susceptible to pathogen invasion or unable to fight off pathogen invasion.

When you visit your Primary Care Physician for your routine wellness visit, have you noticed they ask about your oral health? In fact, it is common for them to ask you when was your last dental cleaning was and inquire about your dental health. Why if they are not your dentist? Well, our oral hygiene and subsequently, our oral microbiome impacts our overall health.

• Symbiosis occurs when oral microorganisms (aka bacteria both good and bad) can co-exist effectively within your oral cavity.

• Dysbiosis is when there is a shift in the harmony between oral microorganisms, there is no more balance due to changes within your oral cavity.

This dysbiosis imbalance leads to dental disease but also impacts our overall health.

For example, if you consume a sugary drink at night and do not brush your teeth that can impact the pH level in your mouth. This shift in your oral ecosystem then welcomes acid-producing and acid-tolerant bacteria – plaque, a sticky film of bacteria that forms on teeth – to grow but sacrifices good bacteria.

Our oral hygiene is linked to inflammation in the body. How so? There are over 700 bacterial species in our oral microbiome. When these bacteria live in balance, they are healthy for us. But when there are too many of one or more types of bacteria it can cause inflammation throughout the body which leads to chronic diseases like heart disease and cancer. When we maintain good oral hygiene and therefore support our oral microbiome, research shows that it can help reduce inflammation in the body! Inflammation is not just bad in the body, but it is especially harmful in the mouth. Periodontal diseases have been linked to inflammation biomarkers.

Severe symptoms of periodontal disease such as bleeding and swollen gums, gum recession, and loss of the bone that holds the teeth in place, may be caused by the chronic inflammatory response to the bacterial infection, rather than the bacteria itself. Periodontists, the dentists specially trained in the prevention, diagnosis, and treatment of gum disease, believe that this inflammatory response to bacteria in the mouth may be the cause behind the periodontal-systemic health link.

What are some ways to optimize your oral microbiome?

-Visit your Dental professionals on a regular basis for routine exams

-Brush and Floss

-Quit using any tobacco products

-Limit sugar intake (sugar feeds bad bacteria)

-Maintain oral hygiene

-Visit your dental hygienist on a regular basis

Maintaining good oral hygiene is critical to our oral microbiome. By taking care of our teeth, we are protecting our teeth which reduces tooth loss which over time, can protect us from developing life-threatening diseases like diabetes or cardiovascular disease. This is because these chronic illnesses result in gum (periodontal) disease, bone loss around our teeth, and systemic inflammation.

Our oral microbiome is incredibly important. In fact, it’s not just our gut-microbiome that keeps us healthy. It turns out, we have a mouth and body connection too! We can’t pick & choose which microorganisms we want in our bodies – they’re pretty much all over the place. It has been shown that the oral microbiome can be altered to cause health problems when not properly managed through oral care routines. On the other hand, it also holds great potential in preventing future illnesses if maintained at proper levels.

What steps are you taking at home to optimize your oral microbiome?

About us

At the Insitute for Human Optimization, my team and I leverage the most cutting-edge advances in genetic testing, nutritional, and functional medicine to help our patients treat the root biological imbalances that cause aging. I believe that a long healthspan – not just a long lifespan – is the most important thing you can cultivate. A long healthspan means you don’t miss out on life as you get older. It means remaining independent and having the vitality to travel and see the world. A long healthspan means that you can be there – in full body and mind – for the people who need you the most and that every day will feel like a gift.

The Institute for Human Optimization provides the most comprehensive, data-driven, personalized approach to wellness. It is:

· Predictive – We use genomics and advanced biomarker testing for risk stratification and empowerment.

· Personalized – We use data-driven health information to curate actionable change for disease mitigation and prevention.

· Preventive – We utilize highly individualized programs tailored to your unique genomic blueprint.

· Participatory – We empower engagement in personal choices, which allows for improved outcomes and enhanced results.

Let’s work together to make a long healthspan your future reality!

Disclaimer: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Additionally, the information provided in this blog, including but not limited to, text, graphics, images, and other material contained on this website, or in any linked materials, including but not limited to, text, graphics, images are not intended and should not be construed as medical advice and are for informational purposes only and should not be construed as medical advice. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this or any website.

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2021-09-08/0 Comments/by Anil Bajnath

Human Optimization

GUT-BRAIN AXIS

The gut-brain axis is a term that refers to the two-way communication system between the gastrointestinal tract and the central nervous system. The gut-brain axis can be disrupted by many different factors, including stress. With an unhealthy gut microbiome (bacteria) in your digestive tract, you are more susceptible to many health conditions. These include inflammation, metabolic syndrome, obesity, type 2 diabetes, depression or anxiety disorders, and neurodegenerative diseases such as Alzheimer’s disease or Parkinson’s disease.

The purpose of this blog post is to share information on how a healthy diet can help heal your gut microbiome by providing proper nourishment for good bacteria while helping remove bad bacteria from your body through natural detoxification pathways.

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WHAT IS THE GUT-BRAIN AXIS?

The Gut-Brain Axis has recently been coined as the new “Central Nervous System”, which is a complex system of communication between the enteric nervous system in the gut and the central nervous system (CNS) in your brain. The Gut-Brain Axis is responsible for maintaining homeostasis between the autonomic nervous system and the immune system, regulating substances that may act as neurotransmitters. When the Gut-Brain Axis is not functioning optimally, this can lead to a range of problems including depression, anxiety, and stress-related disorders. Gut bacteria are responsible for maintaining the Gut-Brain Axis by producing neurotransmitters that can stimulate specific cells in the gut which can then send signals back to the brain through various neurological pathways.

Strong evidence suggests that gut microbiota has an important role in bidirectional interactions between the gut and the nervous system. It interacts with CNS by regulating brain chemistry and influencing neuro-endocrine systems associated with stress response, anxiety, and memory function. Gut microbiota can also influence brain function through the hypothalamic-pituitary-adrenal axis and autonomic nervous system. The hypothalamic-pituitary-adrenal axis is the major neuroendocrine system that mediates the stress response. Our autonomic nervous system is made up of the sympathetic nervous system (SNS) which is activated by stress and can stimulate colonic relaxation, vasoconstriction, and ileocaecal transit. Gut microbiota also interacts with immune cells in the gut, and these interactions have been shown to affect brain function. This has implications for mood disorders such as anxiety and depression that we will discuss later in this blog. Gut microbiota can also influence brain function through the autonomic nervous system, which regulates all of our unconscious actions (our heart rate, breathing pattern, etc).

Another factor worth mentioning is neurotransmitters. Neurotransmitters are essentially electrical signals in the brain that help us communicate and regulate many bodily functions including mood, emotions, ability to handle stress, and more. When our gut-health axis is off, our neurotransmitter signals can be disrupted which causes a cascade of brain issues. To make this simple, we are going to focus on serotonin as an example of what our gut-health axis can do for us. Serotonin is a neurotransmitter that regulates mood and behavior. When serotonin levels get messed up, it not only causes anxiety but also disrupts sleep patterns and more.

GUT HEALTH AND MENTAL HEALTH

Gut health is essential to mental health because it affects our mood, emotions, ability to handle stress, and symptoms of conditions such as Autism Spectrum Disorder (ASD). The Gut-Brain Axis is a two-way street, and both of these ‘roads’ are connected. When one road is in bad condition it affects the other road as well. This can cause inflammation, stress, and disease. As we learned in our inflammation series, inflammation can cause an increase in the release of cortisol from the adrenal glands. This is not good for us because too much cortisol disrupts our body and brain functions.

Stress also plays a large role in our gut-brain axis. Not only does stress cause our adrenal glands to release cortisol, but it can also lead to poor diet decisions that throw off your gut bacteria. Anxiety and depression are associated with changes in microbiome composition, as well as with increased gut permeability allowing lipopolysaccharides. (LPS) refers to metabolic endotoxemia. LPS are not only harmful to your gut, but they are also a primary cell wall component of gram-negative bacteria. So as stress and anxiety increase your gut permeability and release lipopolysaccharides into the bloodstream these can cause inflammation in the brain leading to more cortisol production and an overall increase in inflammation throughout the body.

IMPORTANCE OF OPTIMAL GUT HEALTH

Maintaining good gut health is important as the gut microbiome may help with stress responses by influencing the synthesis of neurotransmitters and neuropeptides that have an impact on homeostasis, neuroinflammation, and neuronal plasticity. Recent research shows that the gut microbiome may also have an impact on neurogenesis. Neurogenesis is a vital process to maintaining mental health and is the generation of neurons from neural stem cells. Gut microbiota close to the enteric nervous system (ENS) exerts substantial influence over it. The gut microbiome can stimulate vagal afferent neurons by releasing transmitters such as 5-HT, acetylcholine, and norepinephrine. The gut microbiome can also stimulate afferent neurons in the submucosal and myenteric plexus of the ENS to release a range of chemicals including neuropeptides (e.g., substance P, cholecystokinin)

HOW IS THE GUT-BRAIN AXIS BEING USED IN MEDICINE TODAY?

Research is still underway on how to improve the balance of gut microbiota or modulate the gut-brain axis. Gut microbiome therapy may be used in some future medical therapies for psychiatric disorders, autism, and neurodegenerative disease.

Biological psychiatry is currently studying the Gut-Brain Axis by focusing on how metabolites from the microbiome can impact neurotransmitter function, synaptic plasticity, and neuroinflammation. The Gut-brain axis is being studied in clinical psychiatry for treating conditions like depression, anxiety disorders, and autism spectrum disorder (ASD). Although research is still underway on how to improve the balance of gut microbiota or modulate the gut-brain axis, some recent studies have been completed for Gut microbiome therapy.

WHAT CAN YOU DO AT HOME TO IMPROVE OUR GUT-BRAIN AXIS

Diet is one of the most important modifying factors of the microbiota-gut-brain axis. If you are experiencing any gastrointestinal symptoms (gas, bloating, stomach pain) as well as mental health issues such as anxiety or depression then a Gut-Brain Axis evaluation is recommended to determine if there is an imbalance in neurotransmitters due to the Gut-Brain Axis not functioning efficiently. The most important thing that you can do if you’re not feeling like yourself is to visit your Provider and get these tests done!

In the meantime, it is important to improve your Gut-Brain Axis by trying the following tips to get back on track:

Get enough fiber in your diet from fruits and vegetables
Get rid of the bad bacteria’s and yeast with beneficial bacteria
Reduce stress as much as possible and practice self-care!
Exercise regularly
Practice mindfulness

The Gut-Brain Axis is the intersection of your gut and brain that affect each other. When your Gut-Brain Axis isn’t set up correctly it can be harmful to your overall well-being. This new discovery has been coined as the “central nerve” for all three major organ systems–the CNS, endocrine, and immune systems. It’s not just about digestion anymore! If you want to learn more about how this process works or if you’re looking to improve health with an integrative approach to optimal gut health – check out our most recent blogs. Follow us next week as we take on: Metabolic Endotoxemia.

At the Institute for Human Optimization, we understand that what starts in the gut impacts the entire body. No two patients are the same, so we work with you and create a personalized and individual approach to your gut health issues. What can that look like? Would you plant grass seed or kill the weeds first? Weeds should be killed first. Similarly, we will work directly with you to reduce or remove the weeds, aka factors that are driving dysbiosis. After that, we can work together to restore balance in your gut microbiome.

Disclaimer: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Additionally, the information provided in this blog, including but not limited to, text, graphics, images, and other material contained on this website, or in any linked materials, including but not limited to, text, graphics, images are not intended and should not be construed as medical advice and are for informational purposes only and should not be construed as medical advice. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this or any website.

2021-08-31/0 Comments/by Anil Bajnath

Human Optimization

LEAKY GUT & MORE: THE IMPACT OF DYSBIOSIS

We recently discussed the importance of nurturing a healthy gut. Gut health has been linked to many health issues including autoimmune disease, heart disease, mood, obesity, endocrine disorders, cancer, and more. When dysbiosis in the gut occurs, it can lead to further gut problems. This week we will be discussing in more depth gut health issues such as leaky gut, SIBO, and what you can do at home to optimize your gut microbiome.

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Leaky Gut Syndrome

The term “leaky gut” has been a buzz term on social media lately. In fact, leaky gut is a more recently known term within the conventional medical community. Leaky gut, also known as increased intestinal permeability, refers to when food particles and other things such as bacteria and toxins, “leak” through the intestinal wall that otherwise shouldn’t. Your gut is lined by the intestinal wall, think of it as a patio screen door. Ideally, the screen door in your home is free of damage providing a barrier from the outdoor elements from coming inside the house. The screen acts as a filter and allows only certain things of certain sizes to enter your home. However, if your screen door is damaged and/or has holes, over time it is easier for large bugs, debris, and other critters to enter your home. With time, the screen door is no longer functioning as a barrier. Similarly, in our gut when our intestinal wall is damaged, the small holes become larger which now allows for harmful substances to enter our system. Naturally, we all have some level of leaky gut as the barrier is a screen and therefore not completely impermeable.

What causes Leaky Gut Syndrome?

Your bio-individuality may make you more sensitive to changes in the digestive system, but your DNA does not determine your gut health destiny. Let’s look at a few common causes of leaky gut:

Dysbiosis
Diet
Alcohol use
Stress
Food Allergies and Sensitivities

Dysbiosis

Dysbiosis occurs when pathogenic microbes (viruses, bacteria, mycobacteria) and symbiotic microbes that are beneficial to the microbiota by regulating our immune system, can no longer coexist in the gut in harmony. This is the leading cause of leaky gut syndrome.

Diet

Diet can determine the composition of gut microbiota, favoring the growth of organisms that are best suited for metabolizing commonly consumed food groups. Western diets are rich in a complex mixture of fats and are high in simple sugars, which significantly impacts the gut microbiome composition, and often leads to the development of gut inflammation and other related diseases, including intestinal disease [12].

A diet rich in processed foods or foods you are highly sensitive to (we will discuss this later) can lead to leaky gut. Unfortunately, I see more times than not how the American diet impacts patient health outcomes. Studies continuously show how ultra-processed foods adversely affect our gut microbiome which in turn, drives inflammation. The rationale is that the nutritional composition of ultra-processed foodstuffs can induce gut dysbiosis, promoting a pro-inflammatory response and consequently, a “leaky gut”.

Alcohol Use

Alcohol and its metabolites specifically promote intestinal inflammation through its influence on intestinal microbiota, immune function, and more. In large amounts, alcohol and its metabolites can overwhelm the gastrointestinal tract (GI) and liver and lead to damage both within the GI and in other organs. Alcohol disrupts the epithelial cells, cells that line the surfaces of your body, and disrupts the space between the cells which allows increased gut leakage.

Stress

Stress is a health disruptor on your body, mood, and behavior. In the case of leaky gut, it can increase gut barrier permeability which can result in “leaky gut”. There are many stress management strategies that you can try to incorporate from the comfort of your home such as physical activity, meditation, relaxing music, and yoga. If you are unsure where to start and/or have taken steps to manage your stress with no results, your healthcare provider can work with you to create a stress management care plan.

Food Allergies & Sensitivities

There is a difference between food allergies and food sensitivities. Food allergies are typically an acute hypersensitivity reaction that typically takes place within 2 hours of consuming the allergenic food. The symptomatic presentation can vary ranging from anaphylaxis, hives to respiratory or gastrointestinal distress. Food allergies are mediated by IgE immunoglobulin activity and cause a profound histamine release. Treatment can range from needing an epinephrine pen, steroids, and antihistamines. In contrast to Food Sensitivities, or intolerances which is typically more of a delayed hypersensitivity reaction which can take place upwards of 72 hours post-consumption which a varying symptomatic presentation which includes postprandial fatigue, migraines or body aches to common GI symptoms of gas, bloating, diarrhea or constipation. Food sensitivities are typically mediated by IgG and trigger inflammation. The problem is that foods that we are intolerant can present themselves very mildly compared to an allergy and cause chronic gut inflammation thereby increasing gut permeability. Additionally, it is important to keep in mind that 80% of our immune system resides in the digestive tract in the form of Gut Associated Lymphatic Tissue (GALT), and chronic exposure to larger food particles can ultimately lead to immunological programming and intolerances to foods that we commonly consume. Ultimately, this can trigger immunological dysregulation and autoimmunity.

SIBO

Another unassuming condition that often goes underdiagnosed and undetected is, Small Intestinal Bacterial Overgrowth (SIBO) occurs when excess bacteria are growing in the small intestine, disrupting the balance, and causing dysbiosis in your gut microbiome. Clinically, SIBO is an often-neglected mechanism for have patients presenting with weakened nutrition. Normally, you would find very little bacteria in the small intestine compared to the large intestine. SIBO has negative consequences on the structure and function of the small intestine and can cause mounting issues, including:

Osteoporosis
Kidney Stones
Incomplete Digestion
Vitamin Deficiency

Osteoporosis

Our bones are constantly undergoing continuous recycling throughout our lives. This process is known as bone remodelingand involves the removal of mineralized bone by osteoclasts followed by the formation of bone matrix through the osteoblasts that subsequently become mineralized. In other words, old bone is broken down and new bone is formed. For this to occur, our bones need a steady supply of protein, vitamins, minerals, and healthy fats to be properly absorbed. Healthy digestion is needed for optimal bone health. Over time, SIBO can cause poor calcium absorption which in turn drives bone loss.

Kidney Stones

If you know anyone who has had kidney stones, you’ve heard enough to hope you never have one. Kidney stones are a multifactorial complex disorder between the gut, liver, bone, and kidney. If you have SIBO, you have an increased risk of kidney stones because of the absorption issues that are a result of bacterial overgrowth.

Incomplete Digestion

Our small intestine continues the process of digestion that begins in the stomach and runs to your large intestine. But unlike the stomach, which has minor absorptive properties, 90% of food absorption occurs in the small intestine. Whatever is not absorbed is then passed on to the large intestine. Bacterial overgrowth disrupts conjugated bacterial cells, and dihydroxylation of bile salts, which are needed to digest fats, resulting in incomplete digestion of fats and diarrhea.

Vitamin Deficiency

The adverse effects of SIBO on nutrition involve several factors but one of the most common clinical manifestations is malabsorption. Vitamin B12 deficiency occurs in SIBO as the bacteria take up the vitamin. Vitamin A, D, and E are also commonly seen in SIBO due to the malabsorption of fat-soluble vitamins.

How can you optimize your Gut Health?

The health of our gut determines the health of the rest of our bodies. What are simple steps you can do at home to optimize your gut health?

High Fiber Foods: Fiber has many benefits including lowering your risk for disease, regulates bowel movements, aids in weight management but also feeds your gut microbiome! The average fiber intake of adults in the United States is less than half recommended levels and is lower still among those who follow currently popular low-carbohydrate diets. Aim for your daily recommended amount from whole foods such as fruits, vegetables, seeds, and other plant foods.
Reduce Stress
Exercise Regularly
Proper Sleep

At the Institute for Human Optimization, we understand that what starts in the gut impacts the entire body. No two patients are the same, so we work with you and create a personalized and individual approach to your gut health issues. What can that look like? Would you plant grass seed or kill the weeds first? Weeds should be killed first. Similarly, we will work directly with you to reduce or remove the weeds, aka factors that are driving dysbiosis. After that, we can work together to restore balance in your gut microbiome.

Disclaimer: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Additionally, the information provided in this blog, including but not limited to, text, graphics, images, and other material contained on this website, or in any linked materials, including but not limited to, text, graphics, images are not intended and should not be construed as medical advice and are for informational purposes only and should not be construed as medical advice. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this or any website.

2021-08-17/0 Comments/by Anil Bajnath

Biohacking, BLOG, Health Optimization

INTRO TO INFLAMMATION

With many major diseases linked to chronic inflammation, persistent inflammation is our enemy. What is the answer? It is not found in our medicine cabinet or the pharmacy. The best way to reduce inflammation can be found in our refrigerator through proper nutrition. But what is inflammation? Could you benefit from promoting an anti-inflammatory diet?

. . .

What is Inflammation

There are five cardinal signs of inflammation. One of the greatest medical writers, Aulus Cornelius Celsus described the first four of the main signs of inflammation as redness, heat, swelling, and pain. The fifth sign was later identified by Galen as a disturbance of function. Inflammation refers to the body’s immune system response to e.g., a foreign pathogen, injury, or infection. Our body’s inflammatory response is a remarkable protective part of our immune system. If you fall and scrape your skin, your immune system will release an army of white blood cells to immerse and protect the area which results in the visible redness and swelling commonly seen after an injury. When you have a cold the symptoms you experience such as a scratchy throat, sneezing, runny nose, are all by-products of inflammation as our body’s immune cell signaling to destroy virus particles. If you have ever experience green mucus, that is caused by myeloperoxidase, a green-colored protein that is found in infection-fighting white blood cells. It becomes green due to the white blood cell numbers increasing while you are sick (white blood cells are low in the early stages of inflammation) and therefore the amount of green myeloperoxidase increases ultimately changing the color of mucus. So how can inflammation be bad?

Acute vs Chronic

Acute inflammation is obvious as it is a brief inflammatory response. Chronic inflammation on the other hand is another story that can lead to adverse health consequences. Simply put, your body is not designed to live in a state of chronic inflammation. When your body is in a chronic state of inflammation, your body is constantly under attack with your immune system on overdrive. This means that white blood cells that would go to an injured or infected area, may end up attacking healthy tissues and organs.

How so? Let’s say you carry visceral fat, which is the type of fat that is stored within the abdominal cavity near vital organs like the liver, stomach, intestines. This type of fat is considered “active” fat because it can actively increase your individual risk of disease. Visceral fat is a known link to metabolic disorders and inflammation. If you suffer from chronic inflammation, your white blood cells may perceive those visceral fat cells as a threat and begin to attack them.

Prolonged State of Inflammation

While inflammation is your body’s first line of defense, being in a prolonged state of inflammation can cause lasting damage. Let’s look at how inflammation plays a role in disease:

Alzheimer’s Disease: Anyone who has had a loved one with Alzheimer’s knows how terrible this disease is. Alzheimer’s disease is a progressive neurodegenerative disorder that destroys memory and affects many essential mental functions. While the exact answer is still unknown, Alzheimer’s is thought to be a result of an abnormal buildup of the proteins in and around brain cells specifically, the proteins called amyloid and tau. With many neurodegenerative disorders, chronic inflammation is a known core characteristic. Over the last decade, there have been studies show inflammation as a central mechanism in Alzheimer’s disease. Recent literature shows how inflammation accelerates Alzheimer’s disease pathologies as it exacerbates both amyloid and tau pathologies.

Heart Attacks & Strokes: When we look at heart attacks and strokes, atherosclerosis is usually the culprit. Atherosclerosis refers to a build-up of cholesterol-rich plaque inside arteries. Recent research from Harvard recognized that chronic inflammation sparks atherosclerosis. When cholesterol-rich plaque inside arteries causes inflammatory cells to cover and obstruct flowing blood, this results in blood clots that obstruct blood flow to the heart or brain. An artery to the heart that is blocked results in a heart attack. A blocked artery in or leading to the brain results in an ischemic stroke.

Rheumatoid Arthritis (RA): RA is a chronic inflammatory disorder that usually begins by causing pain in the joints of your hands and feet. This occurs because your body is in a state of chronic inflammation and mistakes your e.g., joints for a threat.

Type 2 Diabetes: Diabetes is a complex multifaceted metabolic disorder that results in your blood glucose or blood sugar levels being too high. In type 2 diabetes, your body does not produce enough or insulin or cannot use the insulin it is producing effectively. It is common knowledge that obesity and inactivity are positively associated with the development of type 2 diabetes. Obesity and inactivity are also positively linked to chronic inflammation. Researchers have shown how an inflammatory state alters insulin’s action and drives the development of type 2 diabetes. The role of inflammation has generated interest to improve clinical outcomes with the control of the disease. Recent studies show how inflammation is linked to diabetes and targeting inflammatory pathways may prevent type 2 diabetes.

Is your lifestyle contributing to your inflammation?

Certain habitual lifestyle choices promote inflammation. For example, if you are not getting regular quality sleep, you may be contributing to inflammation. Sleep and our immune system are regulated by circadian rhythms. When we are not getting adequate sleep, we disrupt our circadian rhythm and subsequently, our immune system. Inactivity is also associated with a weakened immune system and inflammation. In a recent Harvard study, they show a molecular connection between exercise and inflammation. In this study, they put one group of laboratory mice with treadmills which resulted in mice running as much as six miles a night. The second group of mice had no treadmills. At the end of the 6-week study, the mice in the group with the treadmills had substantially lower HSPC activity and level of inflammatory leukocytes than the group of sedentary mice.

In a recent blog article, we discussed the role of vegetable oils and how they can contribute to inflammation. A recent research study shows meal-induced inflammation plays role in chronic inflammation. Meal-induced inflammation is more common than we think due to the American diet being filled with ultra-processed foods. Processing is what changes food from its organic state. Ultra-processed foods are foods made with several industrial processes and ingredients that result in food being nothing like the original food (think strawberry cupcakes vs strawberries). In general, ultra-processed foods are high in calories, fat, sugar, salt, and additives with little to no nutrients. What are some examples of inflammatory foods? Hint: They are the foods that we know to avoid regularly.

Examples of Inflammatory Foods:

Fried Foods
Soda
Some Red Meat –Not all red meat is the same. It is important to look at how you eat red meat, the quality, and the quantity.
Processed Meats – such as Hot Dogs, Sausage
Trans fats (partially hydrogenated oils)
Added sugars
Refined carbohydrates
Vegetable Oils
Margarine
Alcohol

While foods can be inflammatory, there are so many food options that are anti-inflammatory, nutrient-dense, high quality, and delicious. Some great anti-inflammatory food options include:

Berries
Dark Leafy Greens
Nuts
Extra Virgin Olive Oil
Chia Seeds
Ground Flax Seeds
Omega 3-Fatty Fish such as Wild Caught Salmon
Cruciferous Vegetables
Avocados
Peppers
Mushrooms

Chronic Inflammation is something you can see and feel but can be hard to detect clinically. Our best offense towards chronic inflammation is an anti-inflammatory lifestyle. Your comprehensive dietary patterns and lifestyle can promote longevity or an inflammatory response among many other undesirable health outcomes. In fact, the lifestyle factors Physicians warn against such as stress, sleep deprivation, inactivity, poor diet, smoking, are ALL contributory to inflammation. At the Institute for Human Optimization, we use food sensitivity testing and/or assess inflammatory markers to create a personalized approach to reduce inflammation as needed.

2021-07-28/1 Comment/by Anil Bajnath

Human Optimization

Gluten-Free Diet: Any benefit? Or just a trend?

Gluten-Free (GF) is necessary for anyone with Celiac Disease. Yet more than ever, we are seeing non-celiac disease individuals opting for a GF lifestyle. With the rise of GF items at grocery stores astronomically more expensive than their non-GF counterparts, this has raised questions. Are there any benefits to a GF lifestyle? Or is avoiding gluten the latest diet trend?

. . .

What is Gluten?

According to the Celiac Disease Foundation, Gluten is the name for a group of proteins most commonly found in wheat, rye, barley, and triticale – a hybrid between wheat and rye. Gluten is a Latin word that stands for the word: glue. The two main components of the gluten portion of wheat are gliadin and glutenin. Gliadin is the water-insoluble (unable to be dissolved in water) component of gluten. Gliadins are what gives bread the ability to rise while baking. This gluten is found in products such as wheat flour. Glutenin is water-soluble (able to be dissolved in water) that gives dough strength and elasticity. Together, gluten proteins play a key role in the baking quality of wheat by providing flour with a high-water absorption capacity. When you knead the flour with water, the gluten gives the dough a cohesivity, viscoelastic mass that provides, for example, bread its structure and chewiness.

Common Grains that have Gluten:

Wheat
Barley
Rye
Triticale — a cross between wheat and rye
Oats – While oats are naturally GF, it is possible for them to be exposed to Gluten during production with other grains that have gluten. If you are looking for GF oats, make sure it is labeled as certified gluten-free.

Some foods that contain gluten that may not be as obvious:

Soy Sauce: Wheat is the primary ingredient in standard soy sauce. A good alternative for soy sauce is Coconut Aminos that is not only GF but much lower in salt.
Beer: It is typically made from malted barley and hops.
Processed Lunch Meats: Lunch meat such as deli meats may have gluten due to its potential gluten contamination with slicers, knives, etc. that is in contact with gluten-containing foods.
Dressings: If a dressing has wheat, barley, rye, (wheat) after an ingredient, then it contains gluten. Ingredients such as artificial color, dextrin, soy sauce, food starch, malt, malt vinegar may contain gluten.
Krab: Imitation crab meat contain wheat

Celiac Disease

Celiac Disease is an autoimmune disorder triggered by consuming foods containing gluten. Celiac Disease was first identified in the early 1900s. It wasn’t until about 1953 when scientists Dicke, Weijers, and Van de Kamer identified Gluten as the culprit. It is estimated that Celiac affects 1 in 133 people and about 3 million Americans are diagnosed with Celiac Disease. When a person with celiac disease consumes foods with gluten, the immune system begins to attack it. As a result, gluten destroys the villi, small fingerlike projections that line the small intestine, which then leaves the intestines with no fibers to absorb nutrients, resulting in malnourishment. Regular and ongoing intake of gluten for individuals with celiac disease can lead to serious irreversible health consequences such as osteoporosis, skin rashes, nervous system problems, infertility, anemia, and more. Individuals with Celiac Disease need to eliminate gluten altogether from their diet and ensure that the food they are consuming has not been cross-contaminated with gluten-containing ingredients during production or preparation. A strict lifelong gluten-free diet is the only as of the only treatment for individuals with celiac disease as there is no medication or surgical intervention that cures the celiac disease.

Gluten Sensitivity

Celiac Disease is not the only issue with Gluten. Many individuals suffer from gluten sensitivity or allergies. One gluten-related condition is a wheat allergy. Wheat allergic reactions occur when someone allergic to wheat eats anything with wheat or even when inhaling wheat flour. Unlike celiac disease, wheat allergy occurs when you produce antibodies to proteins found in wheat. This is a different reaction than that of Celiac Disease. Symptoms usually occur within minutes of consuming anything with wheat and may include swelling of the throat, hives, nasal congestion, difficulty breathing, cramps, nausea, and in some cases a life-threatening reaction known as anaphylaxis.

Another type of gluten reaction is non-celiac gluten sensitivities. GI symptoms include bloating, diarrhea, constipation. Extraintestinal symptoms vary but include joint pain, brain fog, anemia, depression, eczema, and more. Gluten sensitivities are commonly due to an intolerance to eating FODMAPs. FODMAPs stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, & Polyols which together are a group of sugars that your body is unable to digest or absorb in our intestines. This means that when FODMAPs are consumed, they move very slowly, attracting water as it goes, and ultimately gut bacteria ferments undigested carbohydrates resulting in gas and abdominal discomfort. Let’s look at common foods that make up FODMAPs

Oligosaccharides: includes fructans and galacto-oligosaccharides (GOS). The human body cannot produce the enzymes needed to break the sugars down into single sugars, so these foods move through the gut unabsorbed. In IBS patients, these foods result in bloating, altered motility, and abdominal discomfort. Found in foods such as wheat, rye, garlic, legumes, and onions.
Disaccharides: 3 major disaccharides are sucrose, lactose, and maltose. Sucrose is found in table sugar, manufactured foods such as cakes, cookies. Lactose is found in dairy products such as milk, yogurt, sour cream, and other milk products such as frozen yogurts, ice cream, and more. Maltose is found in malt extract, molasses, beer, breads, bagels, cereals, and more.
Monosaccharides: Found in foods with fructose such as dried fruits, fruit jams, cereals with fruits, canned fruits, honey, and more.
Polyols: Sugar alcohols. Naturally occurring in certain fruits but most commonly found in sugar-free sweeteners or products.

How wheat is cultivated today

Earliest archeological findings of wheat date back to over 12,000 years ago. If wheat has been around so long, then why is this such an issue today? Quite frankly, wheat is just not grown and harvested the same way. Traditionally, farmers would harvest wheat through the process of winnowing. Winnowing involves harvesting wheat by hand using an instrument known as a sickle. After, stalks would undergo “trashing” that loosens the grains from the stalks by beating the stalks. Grain is then thrown in the wind to blow the chaff dividing it from the grain. Modern wheat found today is not the same wheat that was found 60 years ago due to processes such as bleaching, stripping, and more.

Diagnosed gluten-related diseases are rare conditions, affecting less than 1% of the population in the United States. Yet the consumption and availability of gluten-free foods have significantly increased. I recall a time when most people had never heard of “gluten” let alone “celiac disease”. Gluten-free bread usually has about 20 ingredients and a complex production method. When you compare regular sliced bread that is about $2 to common GF brands that range about $6 a loaf, this leaves my patients wondering if a GF diet is worth the high price. It’s important to note that you do not need to rely on heavily processed foods to stay gluten-free. A diet made up of whole foods will usually be gluten-free as these are foods that are not processed.

Disclaimer: The information provided on this blog is not intended as medical or healthcare information or advice. Please consult your healthcare professional(s) regarding all matters related to your diet and health.

2021-07-21/0 Comments/by Anil Bajnath

Biohacking, BLOG, Health Optimization, Human Optimization

BATTLE OF THE FATS: What is the best cooking oil?

Anything with the term “vegetable” is commonly advertised as healthy or a healthy alternative to a food item we love. For a long time, Canola oil was considered by most as a healthy cooking oil option ultimately, being the oil of choice for most due to its versatility and price point. In recent years, canola oil’s health claims have been put in question. This has led to many of my patients asking me: What are the best fats to use at home?

Currently, in the USA, the top 4 vegetable oils consumed regularly are soybean, canola, palm oil, and corn oil. These 4 oils are referred to as RBD which stands for refined, bleached, and deodorized oils, named after their manufacturing process. RBD oils are produced through a refining process by crushing the plant material to express the oil, commonly followed by treating the plant material with hexane, a petrochemical solvent, to extract the last bit of oil left in the plant material. Refined oils then go through various treatments. These treatments may include: using an earthen bleaching clay to reduce the color and smell of the oils by filtration, steam distillation, exposure to phosphoric acid, and more. Ultimately, the exact process will differ for each oil. Interestingly, when you compare Organic Virgin Coconut Oil or Extra Virgin Olive Oil(EVOO), vegetable oils are considerably cheaper.

Canola Oil Origins

Canola oil was originally bred from rapeseed cultivars of B. Napus and B.Rapa in Canada in the early 70s. There is no canola plant. Canola oil is made from crushed seeds from a variety of rapeseed, which are in the turnip family. The name canola is the combination of “Can” from Canada and “OLA” that stands for “Oil, low acid”. Originally, Canola oil had a different nutritional profile than what is currently accessible on the shelf of our grocery stores today. Traditionally, rapeseed oil contains almost 60% monounsaturated fats. However, two-thirds of that 60% is erucic acid. Erucic acid has a chain length of 22 carbon atoms with one double bond at the omega 9 position. Erucic acid consumed at high levels is very dangerous as animal studies have shown that its exposure leads to adverse heart health effects. As of 1956, the American FDA has banned rapeseed from the human food chain as a whole. Since the strain developed in Canada was considered low acid, it was granted GRAS (generally regarded as safe) by the FDA, making its way to the United States in the 80s.

In 1995, a genetically engineered rapeseed was introduced to Canada to increase plant resistance to herbicides. This resulted in a genetically modified variety being developed a few short years later. Genetically modified crops are traditionally lab-made by combining the DNA of various species that cannot naturally reproduce together (think Salmon and Romaine Lettuce). In the case of Canola, this genetically modified variety is considered the most disease, herbicide, and drought-resistant canola variety to date. In fact, currently, around 90% of this Canadian variety is herbicide-resistant.

Concerns over GMO

Currently, in the United States, around 93% of the canola grown is from genetically modified seeds. Despite this, it is commonly considered a GMO-free product. There have been health and ethical concerns surrounding genetically engineered foods such as:

Impacts on traditional farming practices

GMO agricultural practices were originally developed to prevent crop and food loss. Unfortunately, this has also led to superweeds and resistant pests. This has forced farmers to have to utilize more labor and use more toxic chemicals to manage this. In an effort to combat this, there has been an overuse of glyphosate which hinders the plant’s ability to absorb nutrients and adversely reduces the longevity and health of the soil. The overuse has resulted in several glyphosate-resistant weeds.

Harm to human health

A group of scientists conducted a study where they fed rats a diet of GMO potatoes and reported after 10 days of feeding that every organ system was adversely affected. Several organizations have expressed concerns as introducing foreign genes that we would otherwise not have exposure to may hurt human health. Currently, scientists do not believe GMO foods present a risk to human health.

Threat to Genetic Biodiversity

Biodiversity is the variability among living organisms. In farming, this includes plants’ genetic resources and is critical for the sustainable production of food. Additionally, genetic diversity helps us adapt to new conditions whether it be weather, disease, or pests, and aid ecosystems in acclimating to changing environments.

Unintended crossbreeding to non-modified crops

Generally, Crossbreeding occurs when you intentionally select a plant for specific traits and then transfer pollen from one plant to another. GM crops can crossbreed with non-modified crops by pollen. While many times unintended, pollen can be carried by the wind, by water, or even insects and cross-pollinate non-modified crops.

Potential allergic reactions

There have been many concerns regarding the allergenic potential of a genetically modified plant.

-and more!

Many countries have placed a total ban on GMO products.

So why is this touted as a healthy oil?

Canola oil is commonly marketed as a healthy oil and a healthy alternative to replacing saturated fats and trans-fat. The American Heart Association recommends using oils such as Canola as a substitute for butter, shortening, lard, and even coconut oil. Let’s look at the nutritional fatty acid composition of Canola Oil:

Saturated Fats: 7%
Monounsaturated Fats: 62%
Polyunsaturated Fats: 28%
Trans Fat 1.9-3.6%

Canola oil is low in saturated fat at 7%, making it one of the cooking oils with the lowest amount of saturated fats. It is important to note that Canola oil has low (yet some) trans-fat content although it is commonly marketed as “zero grams trans-fat”. Despite this claim, all vegetable oils contain small amounts of trans-fat. However, the FDA allows a “zero grams trans-fat” claim for any serving size with less than >.5 grams of trans fat.

With the health industry promoting eating less fat, specifically saturated fat, I believe this has opened room for Canola to take center stage as the oil of choice for many. Critics for decades have associated saturated fats with increased heart disease-promoting a low-fat diet. Despite many health organizations pushing for a lower saturated fat diet, The Journal of the American College of Cardiology published an article that there is mounting evidence that saturated fats are not the issue in itself but of combining saturated fats with highly refined carbohydrate foods. Saturated fats are not all the same and it is a complex nutrient. We simply cannot compare grass-fed, organic, lean cuts of steak to a highly processed, cheap, low-quality, fast food burger. Additionally, it is important to note the difference between fat and fatty acids. Saturated fats as we have learned in the past few weeks are foods that are primarily lipids and solid at room temperature due to their structural property of fatty acids.

Alternative Fats

Most of my patients prefer whole naturally occurring foods and prefer their oils to reflect that as well. Luckily, we have an array of options with oils.

– Quality EVOO: – Quality EVOO: Primarily made of oleic acid, a beneficial monounsaturated omega-9 fatty acid that is linked to health benefits such as reduced inflammation and blood pressure levels. EVOO also contains oleuropein and hydroxytyrosol that have strong antioxidant, cardioprotective, and neuroprotective properties. EVOO is made from pure, cold-pressed olives. This makes it the least processed version of olive oil readily available. Since many antioxidants and vitamins are lost throughout the manufacturing process cold-pressed oils are considered better choices as their processing preserves their nutritional integrity.

– Extra Virgin Coconut Oil: is unrefined coconut oil. We want to stick with unrefined oils as the refined process can strip the flavor and nutrients.

– Extra Virgin Avocado Oil: This is another great option and has a high smoke point (≥250°C). Additionally, the fatty acid profile is similar to that of olive oil and is primarily made up of oleic acid.

– Extra Virgin Cold Pressed Grapeseed Oils: High smoke point making it a better option for sautéing or stir-frying. High in vitamin e and phenolic antioxidants. Also, a rich source of omega-6 polyunsaturated fats (70%).

-and more!

One of the best things you can do is have a variety of oils in your pantry between higher monounsaturated and polyunsaturated fats and get creative. What are your favorite oils? Leave a comment below.

2021-07-13/0 Comments/by Anil Bajnath

Biohacking, BLOG, Health Optimization, Human Optimization

FATTY ACIDS: What makes essential fatty acids essential?

As we have learned throughout the Cell Membrane Series, Omega 3 (n-3) fatty acids are important in human nutrition. Specifically, because these are essential fats that the human body cannot make on its own. N-3 fatty acids are integral structural components of the cellular membranes of tissues throughout the human body necessary from conception and throughout the entirety of our lives.

Most of us have heard the term “good fats” and “bad fats”. Not all fats are created equal and some even have anti-inflammatory properties while others have pro-inflammatory properties. “Bad fats” usually refer to omega-6 fatty acids that promote inflammation in the membrane phospholipids of cells. While inflammation plays a key role in the healing process, chronic inflammation contributes to tissue damage, aging, and disease.

What makes essential fatty acids essential?

Fatty acids are the building blocks of the fat in our bodies and in the food we eat. While the human body can produce most of the fats it needs, it cannot produce Omega-3 fatty acids. This means that the body must obtain them through the foods we eat. In our last blog, we took a dive into N-3 Fatty acids which are necessary for cell growth and preservation, providing energy and forming important components of cell membranes.

The three main omega-3s are

Eicosapentaenoic acid (EPA)
docosahexaenoic acid (DHA
Alpha-linolenic acid (ALA)

EPA

Primarily found in seafood such as salmon, shrimp, and algae. EPA is used by the body to produce signaling molecules and play a role in anti-inflammatory processes. Prescription EPA is used to reduce triglyceride levels.

DHA

Similarly to EPA, it is also primarily found in seafood. DHA is an integral structural component of your skin and retina. The human retina is well known for its unique lipid profiles and not having sufficient fatty acids results in decreased vision and compromises the integrity of the retina. Additionally, studies have shown the impact that DHA has is protective against retinal diseases. DHA is also important for brain development. The developing brain needs sufficient DHA for optimal visual, cognitive development, and brain function.

ALA

ALA is the most commonly found omega-3 fatty acid in our diet. Several plants contain ALA such as flaxseeds, chia seeds, hemp seeds, flaxseed oil, and walnuts.

Omega 3s and Disease

Omega 3 fatty acids support and modulate numerous molecular and cellular mechanisms especially in the retina, brain, and in inflammatory reactions. Omega 3 fatty acids support molecules that perform critical signaling between cells. Omega 3 fatty acids modulate membrane fluidity that is essential for the proper functioning of the tissues in the retina, brain, etc.

Coronary Disease

Large-scale epidemiologic studies suggest that people at risk for coronary heart disease can benefit from adding omega-3 fatty acids to their daily diet. How?

Omega 3s reduce coronary heart disease by:

decreasing risk for arrhythmias
decrease triglyceride and remnant lipoprotein levels.
decrease rate of growth of the atherosclerotic plaque.
(slightly) lower blood pressure.
reduce inflammatory responses
And more!

Omega-3s are essential fatty acids that you get from food or supplements that help build and support a healthy body. Fatty acids play a role in cardiovascular, neurologic, and other diseases due to their mechanisms at a cellular level. They’re key to the structure of every cell wall you have. They’re also an energy source and help keep your body working the way they should.

Disclaimer: Talk to your Physician before taking a supplement first. They may have specific recommendations or warnings, depending on your health and the other medicines you take.

More about The Institute for Human Optimization

At the Institute for Human Optimization, we are committed to helping you create a personalized plan for living your longest, healthiest life possible. My team and I leverage the most cutting-edge advances in genetic testing, nutritional analysis, and functional medicine to get to the root biological imbalances that cause aging.

The Institute for Human Optimization was created with the intention of pursuing a highly personalized approach to longevity medicine to help enhance healthspan. Where lifespan is the actual number of years we’re alive, healthspan is how many of those years are spent in health and wellness.

We believe that a long healthspan – not just a long lifespan – is the most important thing you can cultivate. A long healthspan means you don’t miss out on life as you get older. It means remaining independent and having the vitality to travel and see the world. A long healthspan means that you can be there – in full body and mind – for the people who need you the most and that every day will feel like a gift.

We know that each person is truly unique. From DNA to iris, we all possess a blueprint that is genetically inherited and environmentally influenced. By gaining a deeper appreciation for the person on a molecular level and addressing the root causes driving disease, we can help promote optimized health through our unique scientific, N of 1, approach to individualized care.

The Institute for Human Optimization provides the most comprehensive, data-driven, personalized approach to wellness. It is:

· Predictive – We use genomics and advanced biomarker testing to risk stratification and empowerment.

· Personalized – We use data-driven health information to curate actionable change for disease mitigation and prevention.

· Preventive – We utilize highly individualized programs tailored to your unique genomic blueprint.

· Participatory – We empower engagement in personal choices, which allows for improved outcomes and enhanced results.

I am so excited about the possibility to support you on this cutting-edge journey to extend your lifespan AND your healthspan. Click here to schedule Your Longevity Equation Epigenetic Consult! Can’t wait to meet you!

2021-07-04/0 Comments/by Anil Bajnath

Biohacking, BLOG, Health Optimization, Human Optimization

FATTY ACIDS: Building blocks of life

As we continue our Cell Membrane Series, we will be discussions the building blocks of the fat in our bodies – Fatty acids. Fatty acids are necessary for cell growth and preservation, providing energy and forming important components of cell membranes.

Fatty acids are the building blocks of the fat in our bodies and in the food we eat.

Fatty acids are long-chain hydrocarbons that can be separated into the following categories:

saturated
mono-unsaturated
polyunsaturated
trans fats

1) Saturated Fats

A type of fat in which the fatty acid chains have all or predominantly single bonds between carbon molecules. The chain of carbon atoms are saturated with hydrogen atoms in these fatty acids makes these fats solid at room temperature. Examples include butter, lard, cream, cheese.

2) Trans Fats

Trans fat are a form of unsaturated fat. While it can be naturally found in some meat and dairy, there is also Artificial Trans Fat. Artificial trans fat is created during hydrogenation, which converts liquid vegetable to make them solid at room temperature and more stable. Many studies have correlated trans fat to increased heart disease. The American Heart Association recommends reducing trans fat from your diet.

3) Monounsaturated Fats

monounsaturated fats are simply fat molecules have a single carbon-to-carbon double bond, meaning two fewer hydrogen atoms than saturated fat and a bend at the double bond. Oils that contain monounsaturated fats are typically liquid at room temperature. Examples include: olive oil, canola oil, peanut oil, safflower oil and sesame oil.

4) Polyunsaturated Fats

Polyunsaturated fatty acids are fatty acids that contain two or more double bonds in its carbon chain. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids which refers to the distance between the beginning of the carbon chain and the first double bond. Examples of Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed. Examples of Omega-6 fatty acids are found in vegetable oils, nuts and seeds. Omega 6 fats, when over consumed can be inflammatory to the body so having a balanced ratio between both and avoiding overconsumption of Omega 6 Fatty Acids is optimal.

How do Fatty Acids work?

During digestion, the body breaks down fat into fatty acids, this is so that it can then be absorbed into the blood. Fatty acid molecules are then connected together in groups of three, forming a molecule known as Triglycerides. Triglycerides are a type of fat that are the most common type of fat found in your body. They come from foods, such as butters and oils but and also from other fats you eat.

Importance of Fatty Acids to Cell Membrane

Fatty acids have many important functions in the body, stored as triglycerides in an organism, are an important source of energy. If glucose isn’t readily available for energy, the body then uses fatty acids to fuel the cells instead.

If we recall from our earlier Cell Membrane blogs, cell membranes are primarily composed of lipids, specifically phospholipids and a few cholesterol molecules. Phospholipids are the lipids which have phosphate in their molecular structure. It is an important component of cell membrane. It is made up of two hydrophobic fatty acid tails and a hydrophilic head consisting of a phosphate group. The two constituents are joined by a glycerol molecule. Phospholipids are what support the cell membranes unique structure due to their hydrophobic (non-polar) tails and hydrophilic heads (polar). This means that heads of the molecules face outward and are attracted to water whereas the tails face inside away from the water allowing them to arrange themselves in a sphere form in aqueous solutions.

Fatty acids are part of the lipid class, widespread in food and organisms, being an critical component of the membrane cell. They have important biological functions, structural and functional roles, and stored as triglycerides in an organism, are an important source of energy.

This blog highlights the importance of fatty acids in human health, both regarding on the physiology of human body, especially omega-3 and omega-6 fatty acids become common ground to these pathologies. In the upcoming blog we will discuss how these fatty acids play a role in cardiovascular, neurologic, endocrinological, and other diseases due to their mechanisms at a cellular level.