One of the most frustrating aspects of aging is its effect on your sleep cycles. Whether your young children are waking you up in the middle of the night or you’re setting the alarm every day to beat the morning rush hour, our sleep is compromised.
One recent study found that only a lucky one in five older adults reported “rarely” or “never” having any sleep problems.
While this situation is frustrating, it’s more than just an ironic twist of fate. As we age, sleep becomes more and more important to our overall health, so it’s vital that we figure out how to finally get some rest. One of the reasons we need to sleep is related to our telomeres. You may have read about telomeres before. To recap, a telomere is a tiny substance that’s attached to the ends of chromosomes, and its length is correlated closely with your health and longevity.
Chromosomes are thread-like substances inside each cell that carry your genetic material. At the end of each chromosome are “caps” called telomeres that prevent chromosomes from fraying. Your cells are constantly dividing, and telomeres break down and shorten every time they divide. What this means is that if you can slow down cell division, you can slow down the aging process and stay both younger and healthier longer.
Eventually, these telomeres can’t shorten anymore, and they die. So the shorter your telomeres are, the faster you age. Shorter telomeres not only affect aging, we also find them in degenerative diseases, such as cancer, heart disease, dementia, and obesity. Telomeres are particularly susceptible to oxidative stress, which shortens their length and increases aging.
There are a number of steps we can take to ensure that our telomeres stay as long and as healthy as possible. Research is indicating that getting a good night’s sleep, particularly as we age, is likely one of those steps. Interestingly, sleep has also been linked to many of the degenerative diseases. For example, a recent study recognized that people who are obese are likely to suffer from poor sleep quality and to get less sleep than their non-obese counterparts.
The researchers in this study investigated the links between sleep, obesity, and telomere length. They reviewed the sleep habits of 87 obese participants and found that those who got the worst sleep also had the shortest telomeres, particularly when the participants were also experiencing stress in their daily lives. These findings can help researchers explain why those who get less sleep are at greater risk of obesity.
But obesity isn’t the only risk poor sleepers experience. Many other studies are linking sleep quality with telomere lengths, particularly for older adults. A study published in the journal Sleep measured the sleep quality of 154 participants ranging in age from 45 to 77. They used the same sleep evaluation used in the obesity study, the Pittsburgh Sleep Quality Index (PSQI). As you would expect, the older the participants were, the shorter their telomeres were. But telomere lengths were more closely related to age as sleep quality declined. The older adults who were able to get sufficient sleep had telomeres comparable in length to those of the middle-aged participants.
However, this doesn’t mean that you’re off the hook if you’re still middle-aged. A different study, focused specifically on women, did find a link between sleep and telomere length in female participants ages 49 to 66. In this particular study, the researchers found that if the sleep issues were chronic, telomeres were consistently shorter, regardless of the presence or absence of other variables, such as age, BMI, or perceived stress. This study also noted that poor sleep quality is frequently predictive of a number of chronic diseases.
If you aren’t getting good quality sleep, you’re probably aware of the problem. But some people might have disrupted sleep and not know it. This group of people is the snorers among us. A large study, also published in the journal Sleep, examined the patterns of 887 Korean men and women ages 50 to 79. The researchers found that the greater the percentage of sleep time the participants spent snoring, the shorter their telomeres were likely to be. This was true regardless of whether the snorers had sleep apnea or not. Of course, if you live with a snorer, you’re probably suspecting your telomeres are shorter, too, from the disturbed sleep – the researchers didn’t bother to double-check that. But it’s probably true. Any reason for disturbed sleep can shorten your telomeres and cause aging.
If you’re losing sleep simply because of the season of life you’re in, I hope this is a reminder that you should prioritize your sleep. If you have to be up early to beat traffic, be sure you’re going to bed early enough that you get at least seven hours. Try setting an alarm in the evening that tells you it’s time to start getting ready for bed – it’s easy to lose track of time when you’re finally enjoying some free time. But if you have the time to get the sleep you need, but simply can’t get high-quality sleep, that’s a different story – and you might be frustrated at this point. What good does it do to tell you the dangers of not getting enough sleep if there’s nothing you can do to solve the problem? You may feel that you’ve tried everything. Some solutions work – for a while. Or you may not have found anything that helps you fall and stay asleep.
However, there is an unusual solution. Some of you may need the motivation of desperation to hear me out, but I hope you will because this solution is both simple and effective.
The reason this solution sounds unusual is that it’s related to the natural frequencies that surround us at all times. Many people don’t realize that these frequencies exist at all. But everything in the universe vibrates at various frequencies. The earth naturally vibrates at a low-level healing frequency known as the Schumann resonance, which is 7.83 Herz waves per second. This frequency is also the main resonance found both in balanced nature and in people when they are calm and relaxed.
However, the Schumann resonance isn’t the only frequency affecting us. Electromagnetic frequencies (EMFs) like those that emanate from cell phones, computers, power lines, TVs, and other electronic devices vibrate at frequencies that can upset our natural balance and negatively affect our health. The more we are exposed to these frequencies, the more difficult it becomes to stay stress-free and healthy.
There are numerous products using various frequencies that claim to protect a person from harmful EMFs. They include Schumann resonance emitters and discs you can attach to cell phones and computers. These devices tend, however, to rely on testimonials or quasi-science. But we have found one company that’s different. This organization, the Philip Stein Company™, is best known for its watches, which contain discs infused with a blend of low-level healing frequencies that radiate a feeling of wellbeing to the wearer. Even Oprah included Philip Stein watches among her “favorite things” for three years – a previously unheard of endorsement.
The Philip Stein Company bases its products on the work of scientist Rutger Wever and identifies the natural frequencies that are best for well-being. The company has developed a product called the Philip Stein Sleep Bracelet that includes a metal disc functioning like an antenna to draw in natural frequencies that are important to sleep and to channel them to our bodies. Because our brains are electromagnetic in nature, they tune in to these subtle frequencies and tell our bodies to relax and sleep.
You may be skeptical, and I was too at first. Then I read a sleep study that tested the frequencies in the Sleep Bracelet. It was a randomized, double-blind, placebo-controlled study conducted by sleep expert Michael Breus, PhD.
Breus took a group of healthy people who failed to get a good night’s sleep for at least three months and had them wear the Sleep Bracelet or a placebo device. He found that 96% of those wearing the bracelet had one or more of the following improvements: falling asleep faster, feeling more refreshed in the morning, sleeping longer, and having more pleasant dreams. The primary response was feeling more refreshed in the morning.
For some, these results take longer than others, but most people begin experiencing better, longer sleep within a week. The Sleep Bracelet is not a cheap bracelet, but many consumers report that it’s well worth the cost of $395. It comes with a five-year warranty, but the company has found that the imbedded frequencies last at least eight to nine years — and possibly indefinitely. And you can always change out the discs. At present, the Sleep Bracelet is available only at Philip Stein. Simply call 800-254-2739 and give them the code PSTEIN10. This will identify you as a Women’s Health Letter subscriber and they will give you 10% off the purchase price.
The Sleep Bracelet doesn’t take a toll on your body. You don’t need to keep buying new products month after month. You don’t need to resort to dangerous prescription sleep aids. And you don’t need to stress about trying to follow a highly specific routine every night, worrying that you’ll spend hours staring at the ceiling if one small aspect of your formula is off.
Better yet, you don’t need to worry that your poor sleep is shortening your telomeres, putting you at risk of obesity, cancer, heart disease, and dementia. The more we learn about the aging process, the more it points back to telomere length. Getting sufficient sleep isn’t the only way to protect your telomeres, but it is an important piece of the puzzle. With the Philip Stein Sleep Bracelet, you’ll have the rest and energy you need to turn your attention to the other pieces and enjoy the benefits of feeling healthy and vibrant well into old age.
Can a Tea Lower Your Cholesterol and Help You Lose Weight?
If you’ve been a reader for a while, I’m sure you’ve heard of green tea, black tea, white tea, red tea, and even oolong tea. But have you heard of pu-erh tea?
Like wine, tea is a complex beverage. There are many factors that influence the ultimate health benefits of tea. Where it’s grown, soil composition, how it’s cultivated, the year and season of the harvest, and, of course, how the tea leaves are processed and stored before we buy them. All of these can affect its taste too.
Green, oolong, black, and pu-erh tea actually all come from the same plant, camellia sinensis. Different processing yields the different types of tea. Green tea isn’t fermented at all. Oolong tea is fermented a bit, and black tea is fully fermented. So what does that leave for pu-erh? Pu-erh tea is harvested and then immediately lightly steamed and compressed into small circular one-pound cakes. Then the cakes are slowly fermented. This tea is actually considered to be “post-fermented.” Not only is it fully fermented, it’s stored or aged in highly humid conditions for a long period before it’s considered ready for consumption. Sometimes, the more highly coveted tea is stored for more than 20 years.
While this tea has been popular in China for centuries, it’s been gaining more attention lately throughout the world as its health benefits have come to light. Turns out, like a fine wine, pu-erh tea is worth the wait. Pu-erh tea contains a number of components, including theabrownins, polysaccharides, polyphenols, and statins, that can help improve cholesterol levels and may even help you lose weight.
When you read the word “statin,” you may have had alarm bells go off in your head. Pu-erh is remarkable in that as it ferments, natural statins develop in the tea. In other words, the fermentation creates enzymes that endow the plant with exceptional qualities. One study found that pu-erh tea contains a microbial source of lovastatin. Lovastatin isn’t present in the tea before it’s stored, but it develops during the aging and natural fermentation process. The longer the tea is stored, the more lovastatin can develop.
This natural occurring lovastatin is quite different than a synthetic statin. It works more slowly and gently. In China, people over 50 are counseled to drink pu-erh tea with their meals, especially fatty meals. Over time, it has been found that these individuals have lower fasting blood sugar, lower LDL cholesterol, lower total cholesterol, and carry less weight around their abdomen.
Another study confirmed that fermentation increased statin and polyphenol content. Even better, the researchers found that by transferring microorganisms from pu-erh teas that were 20 and 25 years old to fresh tea leaves allowed the leaves to develop high amounts of statin after just 42 days of fermentation. As with other fermented foods, the bacteria strains are the real powerhouses in the fermentation process and in developing the health benefits of the tea.
All of these microbes are important in part because they contribute to producing theabrownins, which are bioactive components converted from tea polyphenols. Theabrownins, which are found in black tea and in smaller quantities than in pu-erh, help to give the tea its color and also contribute to lowering blood lipids and cholesterol. According to a study published in China, theabrownins also contribute to the benefits of pu-erh tea that will likely be of the most interest to many readers: weight loss.
According to studies conducted with cell lines, rats, and even humans, pu-erh tea not only reduces blood lipids, but also contributes to weight loss. This may be because the interaction of the theabrownins, polysaccharides, polyphenols, and statins in the tea helps to down-regular the biosynthesis of fat while simultaneously promoting fat oxidation. This can help you slowly drop weight and improve your blood lipid content, which in turn will lead to improved cardiovascular health.
GABA (gamma-aminobutyric acid), a strong and important neurotransmitter of the central nervous system, is also found in pu-erh tea. GABA is responsible for keeping us calm and is considered one of the stronger mood stabilizers. Like lovastatin levels, GABA levels also increase with age in pu-erh tea.
Many people find that the long fermentation process makes the flavor of
pu-erh tea milder and sweeter than other teas. However, because it’s stored at high humidity, it’s easy for mold to develop, so it’s best to avoid any pu-erh tea that looks or smells musty or off. As pu-erh’s benefits become more widely known, I’m hopeful that it will become available in more local grocery stores. But you should be able to find it in international supermarkets, and it’s available on Amazon.
Pu-erh is a tea that I’ve included in my diet for the past 10 years. It’s relatively pleasant and full of health benefits. If you’re not a tea drinker, the mild flavor
of pu-erh may be the gateway drink that you need to move into this wonderful world full of benefits to your heart and your waistline.
http://www.ncbi.nlm.nih.gov/pubmed/26794005
http://www.ncbi.nlm.nih.gov/pubmed/26471603
Is Controlling Your Blood Sugar Really This Easy?
If you struggle with your blood sugar, you know how difficult it can be to manage. Making sure you're eating the right foods at the right time is always on your mind. And you know that even if you're vigilant, you still may hear another lecture from the doctor next time you get your levels checked.
But it doesn't have to be this way. There's a solution to these worries, and it can be found in the Himalayan Mountains. No, I'm not suggesting you move there to avoid the lecture! There's a plant that grows in this region that can have significant effects on your blood sugar — enough to ease your constant concerns and likely please your doctor.
This plant is called Holy Thorn. Within this plant is a magical alkaloid, berberine, that doctors and researchers have known for some time has a very positive effect on fasting blood sugar, post-meal blood sugar, and A1C levels (your three-month blood sugar average). But until recently, they didn't know why or how it worked.
Now a new study has helped identify the mechanism. Blood sugar becomes a problem when excess glucose builds up in your bloodstream after you eat. Your body has enzymes called AMPK proteins that help get that blood sugar to your muscles so they can burn it for fuel. These AMPK proteins get activated when you exercise, which is one of the many reasons exercise is so important. Otherwise, the glucose tends to stay in your bloodstream, where you don't want it.
Unless, that is, you take berberine. Researchers have discovered that this extract also can switch on AMPK proteins. So you'll experience similar benefits to exercise, even when you're sitting on the couch. Of course, exercise has a host of other benefits, so this certainly isn't an excuse to quit being active and working out. But it can help your body continue to use up blood sugar throughout your day. While I want you to exercise, I know you can't spend your whole day at the gym.
Studies have found that berberine not only helps your blood sugar levels stay in check, it can help lower LDL and total cholesterol, triglycerides, blood pressure, and even the number you see on the scale. Plus, it keeps your blood sugar levels more steady, so you avoid spikes and crashes that leave you feeling foggy and tired. Since you won't experience the crashes and cravings that drive you to eat anything you can get your hands on, you'll be able to make better choices in your diet in general. Even better, you'll have more energy to do that exercise that I'm not letting you off the hook for.
If you're interested in experiencing these benefits for yourself, you'll find 1,000 mg of berberine in Advanced Bionutritionals' Mediterranean Cholesterol Formula (800-791-3395). Many of my patients who take two capsules at night find that their blood sugar is lower by morning. Over time, this adds up to significant improvements.
http://www.ncbi.nlm.nih.gov/pubmed/26622407
http://www.ncbi.nlm.nih.gov/pubmed/26323125
Nutrition Detective
Preventing the Cause of Age-Related Macular Degeneration
As we age, many of us fear losing our eyesight. Age-related macular degeneration (AMD) can be a major contributor to vision loss, particularly for people over 60. The center of the retina, responsible for sensing light, begins to break down. New research has uncovered an additional mechanism that causes AMD. This discovery may point to a way to prevent this debilitating condition.
According to a study conducted at the University of Kentucky, AMD could be the result of an overload of iron building up in retinal cells. While the body does need iron for a variety of functions, having too much can cause just as many problems as not having enough. Research has found that iron overload is associated with systemic diseases that originate predominantly due to liver dysfunction. Parkinson’s disease and Alzheimer’s disease, on the other hand, are associated with too much iron in a particular area of the body.
In this study, the researchers found that an accumulation of excess iron turned on an inflammatory signaling pathway that killed retinal cells. This means that while treatments that target inflammation may be beneficial, developing a way to reduce the iron accumulation could help prevent the problem in the first place.
Milk thistle, a popular herb known for its benefits to the liver, contains a good amount of silybin. Silybin reduces iron absorption in people with hereditary hemochromatosis, a disease of excess iron overload. Taking silybin reduces iron absorption when you take it with a meal that contains iron. Researchers at multiple universities are now studying silybin as an adjunct treatment of hemochromatosis. So, if you have been diagnosed with AMD, ask your doctor to also be tested for excess blood iron. If your blood iron is high or high normal you may want to consider a standardized milk thistle with silybin.
In addition to the use of standardized milk thistle, there is also a simple lifestyle addition you can add to your daily routine – drinking green tea regularly. Green tea slowly removes iron from the body. By drinking several cups a day you can diminish dietary absorption of iron. It’s also important to adjust your diet and either delete or seriously reduce the consumption of the obvious high iron foods, such as red meat.
If you don’t like the taste of green tea or don’t have time to drink more than a cup or so, you can also try Advanced Bionutritionals Green Tea Extract (800-791-3395).
Jayakrishna, Ambati, et al. “Iron Toxicity in the Retina Requires Alu RNA and the NLRP3 Inflammasome.” Cell Reports, June 2015, DOI: 10.1016/j.celrep.2015.05.023.
LETTERS
Q: I have atrial fibrillation and atrial flutter and need to know if any of the ingredients in the Integrative Digestive Formula will affect my heart. – Lorna F., Ontario, Canada
Dear Lorna,
In some people, an allergy can set off atrial fibrillation. If you’re allergic to any of the ingredients, it’s possible you could experience a reaction. I have never received any letters or emails from any subscribers or IDF users that this formula caused atrial fibrillation. We can’t possibly test for every allergy, but there’s a way you can find out.
Try using just one capsule with your dinner or largest meal of the day. If you continue using this one capsule for one month with your largest meal and have no reaction, then you can increase to one with lunch and one with dinner. Remember, Advanced Bionutritionals (800-791-3395) has a bottom-of-the-bottle guarantee, so there’s no financial risk in giving it a try.
It’s worth discussing with your doctor any supplements that you are considering, including IDF. He or she can make sure you won’t have interactions with other supplements or drugs you might be taking for your condition.
Q. My doctor says I don’t have Parkinson’s, but I got a tremor after taking the drug Metoprotol for high blood pressure. It’s not getting better after I got off of it. What might help on the tremors? – Richard S., via email
Dear Richard,
There are a couple of options worth trying. First, thiamine (vitamin B1) or its stronger form, benfotiamine, is worth
looking into. Nan Fuchs, PhD wrote a lengthy article on the ability of thiamine
to reduce tremors in these pages last year. You can read all about it on the website (www.womenshealthletter.com). A thiamin deficiency can lead to a condition known
as beriberi. This condition can cause
several neurological symptoms, including tremors. But that’s not all it can cause. Confusion, memory loss, nerve damage, muscle weakness or pain, and numbness in the hands, feet, arms or legs can develop as well.
You also might want to consider trying magnesium. The glycinate form is often better tolerated by people with
sensitive stomachs. Magnesium helps transport ions, which are electrically charged particles, across cell membranes. The ion potassium is crucial for body that regulates nerve signals, muscle contractions, and heart function. This system is called the membrane potential. You could have plenty of potassium in your body, but a lack of magnesium to transport it across cell membranes could disrupt the whole system of communication. This can result in slow neurological and muscular damage. Convulsions, muscle spasms, and hand tremors can develop from this damage.
So taking magnesium can keep the
potassium moving and often slow the tremors.
If neither of these work, you might look to see if you have a vitamin B6, vitamin B12, or vitamin E deficiency. Any of these deficiencies can lead to hand tremors as well. Please let me know how you do.