Coenzyme Q10 A Miracle!

Just as a car can’t run without that initial spark, the human body can’t get going without CoQ10. It is an essential component of the mitochondria, which produce the power that cells need to divide, move, contract, and perform all their other functions. CoQ10 also plays a critical role in the manufacture of adenosine triphosphate (ATP), the energy that drives all body processes. What’s more, CoQ10 is a very important antioxidant that protects the cells against damage.

Although our bodies can produce CoQ10, we don’t always make enough. Because the brain and heart are among the most active tissues in the body, CoQ10 deficiency affects them the most and can lead to serious problems with those organs. A number of things can cause CoQ10 deficiency—poor diet, a genetic or acquired defect, or increased tissue needs, for example. Heart and vascular diseases, including high cholesterol and elevated blood pressure, require increased tissue levels of CoQ10. In addition, because CoQ10 levels decline with age, people over the age of 50 may need more. Many studies have shown a number of drugs (most notably lipid-lowering agents like statins) that decrease CoQ10 levels.

Given the central role of CoQ10 in mitochondrial function and cell protection, it is useful in a number of health issues. CoQ10 offers benefits in so many health conditions that there’s no question it should be considered an essential nutrient. Aside from being a general antioxidant, CoQ10 also may help the following conditions:

• Cardiovascular disease: high blood pressure; congestive heart failure; cardiomyopathy; protection during cardiac surgery; high cholesterol that is treated by drugs, especially statins

• Cancer (to boost immune function and/or offset chemotherapy side effects)

• Diabetes mellitus

• Male infertility

• Alzheimer’s (prevention)

• Parkinson’s disease (prevention and treatment) 

• Periodontal disease

• Macular degeneration

Scientific research

Studies on both animals and humans have confirmed CoQ10’s usefulness for all the conditions listed above—particularly for cardiovascular disease. In fact, research has shown that 50 to 75 percent of people with various cardiovascular diseases have a CoQ10 deficiency in their heart tissue. Correcting that deficiency can often produce dramatic results in patients with any kind of heart disease. For example, CoQ10 deficiency has been shown to be present in 39 percent of patients with high blood pressure. This finding alone suggests a need for CoQ10 supplementation. However, CoQ10 appears to provide benefits beyond correction of a cardiovascular deficiency.

A 2009 study featured in the journal Pharmacology & Therapeutics noted that the effect of CoQ10 on blood pressure is usually not seen until after four to 12 weeks of therapy, and the typical reductions in both systolic and diastolic blood pressure in patients with high blood pressure are modest—in the 10 percent range.

Statin drugs like Crestor, Lipitor, and Zocor work by inhibiting the enzyme that the liver needs to manufacture cholesterol. Unfortunately, they also block the manufacture of other substances necessary for body functions, including CoQ10. That could explain the drugs’ most commonly reported side effects—especially fatigue and muscle pain. One large study, the ENDOTACT study published in the International Journal of Cardiology in 2005, showed that statin therapy significant decreased CoQ10 plasma levels, but that decrease could be prevented entirely by supplementing with 150 mg of CoQ10. Additionally, CoQ10 supplements significantly improved the function of the blood vessel lining—one of the key goals in the treatment and prevention of atherosclerosis. 

In double-blind studies, CoQ10 supplementation has been shown to be quite helpful in some patients with Parkinson’s disease. All of the patients in these studies had the three primary features of Parkinson’s—tremor, stiffness, and slowed movements—and had been diagnosed with the disease within the last five years.

A 2005 study featured in Archives of Neurology also showed a slowing of functional decline in Parkinson’s patients who took CoQ10. After an initial screening and baseline blood tests, the patients were randomly divided into four groups. Three of the groups received CoQ10 at different doses (300 mg a day, 600 mg a day, or 1,200 mg a day) for 16 months, while a fourth group received a placebo. The group that took the 1,200 mg dose had less decline in mental function, motor function, and ability to carry out activities of daily living like feeding or dressing themselves. The greatest effect was on activities of daily living. The groups that received 300 mg a day and 600 mg a day developed slightly less disability than the placebo group, but the effects were less dramatic than in those receiving the highest dosage. These results indicate that the beneficial effects of CoQ10 for Parkinson’s are achieved at higher dosages. No significant side effects were seen in any of the patients.

Safety and dosage

Coenzyme Q10 is very safe—no serious adverse effects have ever been reported, even with long-term use. Because safety during pregnancy and lactation has not been proven, CoQ10 should not be used during these times unless a physician determines the potential clinical benefit outweighs the risks. I typically recommend between 100 and 200 mg of CoQ10 per day. For best absorption, I suggest soft gelatin capsules taken with meals. At higher dosage levels, it is best to take it in divided dosages rather than as a single dosage (200 mg three times daily is better than 600 mg all at once).

You can find over 170 Coenzyme Q10 products at IHERB.COM 

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Shea Butter Benefits and Uses

What is Shea Butter?

Shea butter is a skin superfood that comes from the seeds of the fruit of the Shea (Karite) tree and that is naturally rich in vitamins A, E and F. It offers UV protection (it is SPF ~6) and provides the skin with essential fatty acids and the nutrients necessary for collagen production. Shea butter has been used in Africa and other countries for years to improve skin and hair.

Shea Butter Benefits

• Moisturizing: The concentration of natural vitamins and fatty acids in Shea butter makes it incredibly nourishing and moisturizing for skin. It is often used to remedy dry skin and to help protect the skin’s natural oils.
• Reduces Inflammation: A 2010 study found that due to its cinnamic acid and other natural properties, shea butter was anti-inflammatory. (source) One compound in particular, lupeol cinnamate, was found to reduce skin inflammation and even potentially help avoid skin mutations. This also makes it beneficial for some people with acne.
• Skin Smoothing: Shea butter aids in the skin’s natural collagen production and contains oleic, stearic, palmitic and linolenic acids that protect and nourish the skin to prevent drying. With long term use, many people report skin softening and strengthening as well as wrinkle reduction.

Shea Butter Uses

Shea butter is one of the most versatile natural beauty ingredients and I use it daily in some form. I’ve used it for years in everything from my homemade lotion bars and original magnesium body butter to homemade lip balms and healing salves.

Some of my favorite uses for Shea Butter:

1. By itself for face and body as a natural moisturizer
2. In a shea butter lotion bar stick for easy use
3. Alone or in a pregnancy stretch mark salve to ward off stretch marks
4. As the best under-eye wrinkle remover and bag-reducer
5. For massage butter
6. In velvety soft whipped body butter
7. or basic homemade lotion
8. As a base for homemade deodorant
9. As an SPF 6 skin lotion
10. In magnesium body butter
11. As a natural baby-care product (alone) or ingredient in baby care recipes
12. By itself on the lips or in homemade lip balms
13. Or homemade shimmer lip balm
14. To improve skin elasticity (some even say it helps with cellulite)
15. On the hair or scalp (in mixture with other natural ingredients)
16. In homemade liquid creme foundation and makeup
17. After sun or beach exposure to replenish skin
18. On the eyelids before applying makeup to make it last longer
19. As a natural cuticle cream
20. On scars to naturally help collagen production
21. On sore/raw noses during a cold or flu

What Kind of Shea Butter is Best?

I only use raw, unrefined, Shea butter. There are many refined Shea butters that are odor free and bleached to be completely white, but the refining process removes some of the beneficial properties.

I get my Shea butter here, but it can sometimes be found at local health food stores. Just look for one that is:

• raw/unrefined
• unbleached
• organic

TIP: If you get unrefined shea butter, that means it has not been filtered and may contain trace particles of the shea nut. I often gently heat my shea butter until it just melts and then pour through a cheesecloth or strainer to remove any particles. Once strained, I pour the shea butter into silicon molds in pre-measured amounts (tablespoons, 1/4 cup, etc) so that it is ready to use for natural beauty recipes.

Shea butter is for external use only. Ask a doc or dermatologist before using, especially with underlying skin conditions. Those with nut allergies should avoid or check with an allergist.

You can find over 200 Shea Butter products at IHERB.COM 

Sweet Treat Made with Raw Protein and Greens

I know that I need to eat more veggies. I know it. I know all the health benefits of eating the greens, I know that it will help me lose weight, have more energy, be healthier, blah blah blah. I know all this stuff, but knowing that just doesn't make them taste any better. Now, I'm not going to stereotype that it's all veggies, because it's not; there are some veggies that are good, it's just not those leafy green ones that I'm supposed to be eating more of, and it's certainly not kale!

I tried kale chips, and kale smoothies, but I just couldn't get past the bitter taste. I really think there's some marketing genius out there that has convinced the world that they are supposed to like kale, so they think they do, but it is not good. So, what's a girl with anti-kale taste buds to do to get all the veggie nutrients I need? Thankfully, Garden of Life has given me an answer, a sweet sweet answer!

Garden of Life makes a variety of really good healthy products, but this one is my favorite because it solves my problem and it tastes awesome!

That's right, you heard me...RAW Protein and greens tastes awesome! Now, you know it's hard enough to find a protein powder that tastes good, but now you've thrown in greens too...I thought for sure it would be bitter and pasty, and gross. But RAW Proteins and greens is actually really really good, and it can be used in so many ways.

RAW Protein and greens comes in 3 flavors, Chocolate, Vanilla, and Lightly Sweetened. They are all good.


The Lightly Sweetened is perfect for baking. Just add a scoop or 2 to your favorite muffin or bread recipe, and you've added some protein and veggies to your sweet dessert.

My favorite is the Vanilla. I love it blended with raspberries, bananas, and almond milk or throw it in to the blender with some ice, almond milk, and coffee for a great start to your day. It's super yum!

If you want a super fun no bake snack packed full of energy from proteins and greens, give this recipe a try:

Peanut Butter Protein and greens bites

In a large bowl, mix the following ingredients, then form into small balls, chill and serve anytime you need a sweet energy treat.

• 3/4 cup peanut butter
• 1/3 cup agave syrup
• 2 scoops Vanilla RAW Protein and greens
• 1 cup raw oats
• 1/2 cup ground flax meal
• 2/3 cup coconut flakes 
• 6 tbsp chocolate chips

I'm not an expert on nutritional requirements, so for all the information on how this product is gluten free, organic, vegan, and just plain healthy, head to iherb.com

Understanding your genetic clock and how to slow it down

For many years, it was thought that cells were immortal if provided an ideal environment. That belief was discarded in the early 1960s when Leonard Hayflick, PhD, observed that human fibroblasts in tissue culture wouldn’t divide more than about 50 times. Hayflick found that if he froze the cells after 20 divisions, they would “remember” that they had 30 doublings left after they thawed.

Researchers also noted that fibroblasts begin looking old as they approach 50 cell divisions. They become larger and accumulate an increased amount of lipofuscin, the pigment responsible for “age spots.” Based on Hayflick’s findings, experts theorized that there is a genetic clock within each cell that determines when old age sets in.

Currently, many researchers in the field are working with what’s known as the “telomere shortening” theory of aging. Telomeres are the end-cap segments of DNA. Each time a cell replicates, a small piece of DNA is removed from the telomere—and the shorter the telomere gets, the more gene expression is affected. The result is cellular aging.

In addition to serving as a clock for aging, the telomere is involved in protecting the end of the chromosome from damage, controlling gene expression, and aiding in the organization of the chromosome. The telomere not only determines the aging of the cell, but also its risk for cancer, Alzheimer’s disease, and other degenerative diseases.

Slowing Down the Clock

The key to extending human lifespan will ultimately involve preserving or restoring telomere length to the DNA. But that technology is decades away. Luckily, there are low-tech ways to help slow down

our genetic clocks right now, including:

• Managing stress
• Exercising regularly
• Sleeping at least 8 hours per night
• Maintaining ideal body weight
• Consuming a diet rich in vegetables and fruits
• Eating mostly low-glycemic foods
• Taking a daily multivitamin/multimineral
• Getting an optimal amount of omega-3 fatty acids from fish and fish oil supplements
• Taking additional vitamin D, polyphenols, flavonoids, and other key nutrients
• 
  

A Closer Look

Research has shown that many nutrients help fight telomere shortening, especially B vitamins such as folic acid, vitamin B12, and niacin; zinc; magnesium; and vitamins C and E. The best way to insure adequate intake of these and other nutrients is to take a quality multivitamin/multimineral supplement. Should you take iron in your multi? Unless you have a significant need for iron or are a menstruating woman, do your best to avoid iron supplements. Taking iron has been associated with shorter telomeres. Excess iron can also act to increase free radical activity.

Taking extra vitamin D is a good idea, as well—most experts now recommend at least 2,000 IU daily. In one study, scientists examined the effects of vitamin D on the length of telomeres in the white blood cells of 2,160 women aged 18—79 years. The higher their vitamin D levels, the longer the telomere length.

In terms of aging, there was a five-year difference in telomere length in those with the highest levels of vitamin D compared to those with the lowest levels. Obesity, smoking, and lack of physical activity can shorten telomere length, but researchers found that increasing vitamin D levels overcame these effects. What this five-year difference means is that a 70-year-old woman with higher vitamin D levels would have a biological age of 65 years.

Fish oils are also important to slowing the genetic clock. Higher levels of the omega-3 fatty acids EPA and DHA have been shown to reduce telomere shortening in a long-term study. The recommended dosage of fish oils is based upon providing a daily intake of 1,000 mg EPA and DHA.

Lastly, the flavonoids and polyphenols in grape seed, pine bark (Pycnogenol), and green tea are associated not only with reducing markers of inflammation, but also with preventing telomere shortening in experimental studies. The dosage recommendation for extracts providing at least 90 percent polyphenols is 150—300 mg daily.

The Insulin Angle

But perhaps the biggest cause of premature telomere shortening in North America is resistance to the hormone insulin that occurs in obesity, prediabetes, and type 2 diabetes, as recent studies have documented that insulin resistance is associated with shorter telomeres. Achieving ideal body weight and utilizing strategies to increase the sensitivity of the body cells to insulin is a critical goal to preventing telomere shortening.

You can find all supplements from article at IHERB.COM