Herbs and Vitamins that Destroy Stress, Anxiety, Insomnia and Other Stress Related Conditions

Stress Busting Vitamins

Since the late 1970s significant importance is being given for the so called Stress vitamins. Many manufacturers come out with different combinations of vitamins in varying strengths with promises of relieving stress. The formulations contain combinations of Vitamin B complex and Vitamin C along with Vitamin E and Vitamin A which are called the Stress Vitamins.

• Vitamin A is essential for vision, skin and mucous membrane integrity and for immunity. It also acts as an anti oxidant. It is the anti oxidant function of this vitamin helps in stress relief.
• Vitamin B acts as an important chemical called the co enzyme in numerous metabolic reactions in the body. Studies show that people who are in a stressful mind state, tend to have lower levels of B-complex vitamins. Deficiencies of the B-complex can lead to a host of other problems, including depression, irritability, and irregular nerve functioning. Therefore it is very important to supplement the body with Vitamin B complex to combat the effects of stress and anxiety on the body. 

• Niacin, a B complex vitamin is necessary for Tryptophan metabolism which is a precursor of Serotonin. Serotonin is a neuro transmitter which keeps the mind calm. 
• Pyridoxine and Vitamin B12 are necessary for the integrity of nerves.
• Pantothenic acid which is a B complex vitamin plays an important role in stress relief. Pantothenic acid along with folic acid and Vitamin C is required for the normal functioning of adrenal glands. It is in these glands the stress hormones adrenalin and cortisols are synthesized. This vitamin also takes part in many chemical reactions in the body through which energy is released.  
• Vitamin C is necessary for the synthesis of Cortisol, the stress hormone in the adrenal glands which are situated on the top of the kidneys. Vitamin C is needed in the amino acid tyrosine metabolism which is a precursor of various hormones like adrenaline, dopamine and nor adrenaline. Vitamin C also acts as an anti oxidant. Its anti oxidant property is used for relieving stress. Vitamins C is also depleted faster when the mind is under stress. Deficiencies of vitamin C can result in damage to cell membranes caused by free radicals. 
• Vitamin E whose significance is still under research is believed to act as an anti oxidant. Its anti oxidant property is used for relieving stress. Like vitamins C, vitamin E is also depleted faster when the mind is under stress and replenishing it is vital for health. 
• L-theanine a non essential amino acid is believed to reduce stress and anxiety without the tranquilizing effects found in many other calming supplements. As it is digested in your small intestine, L-theanine stimulates your brain's production of alpha waves, which make you feel relaxed but alert and not drowsy. L-theanine also helps you stay relaxed by stimulating your body to produce other calming amino acids, such as dopamine, GABA, and tryptophan. Suggested dose is 200 mg as needed. Take it on an empty stomach or with food. The effects should be felt within 30 minutes and last up to four hours. The bottom line: L-theanine seems to be a safe and fast-acting therapy for stress and anxiety. Although no side effects have been reported for L-theanine, consult your health care practitioner before taking it if you use any prescription drugs or if you are pregnant. Talk to your pediatrician before giving it to children.

Stress Busting Herbs

• St John's Wort. It is also called Hypericum perforatum. It is considered a calming agent. It inhibits the enzyme monoamine oxidase there by influencing the metabolism of serotonin and noradrenaline. Serotonin stabilizes the mood and nor adrenaline prevents exhaustion. It also increases the levels of endorphins which are pain killers and mood stabilizers.
• Ginkgo Extract. It is the most popular stress relief herbal extract in France and Germany. In the US it is also used to increase memory. Ginko contains flavinoids which are anti oxidants that are useful in managing stress.
• Gotu kola. Gotu Kola has been referred is an oriental herb which has demonstrated mild tranquilizing, anti-anxiety and anti-stress effects, as well as improving mental functions such as concentration and memory. It has a calming effect on the body and is chiefly used to support the central nervous system. Gotu kola has become popular in the West as a nerve tonic to promote relaxation and to enhance memory. The herbs calming properties make it well suited for overcoming insomnia and to improve memory and treat fatigue, both mental and physical. Gotu kola should not be confused with kola nut, which contains caffeine. Gotu kola is not related to kola nut and contains no caffeine. There are three main chemical constituents in Gotu kola, asiaticoside (a triterpene glycoside), brahmoside and brahminoside (which are saponin glycosides) and madecassoside (a glycoside). Asiaticoside is and classified as an antibiotic, brahmoside and brahminoside are diuretic in nature and have a slightly sedative action in large doses. Madecassoside is a strong anti-inflammatory agent.
• Kava (Piper methysticum). Piper Latin for "pepper", methysticum Greek for "intoxicating". Kava is a herbal supplement used to prevent stress. It has a relaxing tranquilizing effect. Its active ingredients are called kavalactones. It is used widely to treat mild insomnia, and anxiety. 
• Schizandra. Schizandra has a long history of medical use in the oriental countries. In China, Schizandra is one of the components of the herbal medicine Shenmai San, which is used to treat coronary heart disease. Schizandra is used for the treatment of different diseases, including insomnia, irritation, palpitation and dyspnea. Schizandra is also used a general tonic, for treatment of skin disorders and as sedative (anti-stress relaxer). Recent studies have shown that Schizandra possess following properties: anti-bacterial, cardiac tonic, antioxidant and anti-depressant. In Russia, schizandra is a registered medicine for vision problems. 
• Valerian. Valerian is one of the most important herbal sedatives used against sleeping disorders, restlessness and anxiety. Valerian seems only to work when taken over longer periods (several weeks). Studies have demonstrated that valerian extracts interact with the GABA and benzodiazepine receptors. Valerian is also used traditionally to treat gastrointestinal pain and spastic colitis.Long term safety studies are missing. Valepotriates are potential mutagens, therefore valerian should only be used after consultation with your physician.
• Black Cohosh. An herb with anti-Anxiety uses.
• Valerian and Black Cohosh Combination. It contains Black cohosh root, Valerian root, Capsicum fruit, Passion Flower herb, Catnip herb, Hops flowers and Wood betony herbs. The combination is a source of calcium, manganese, selenium zinc and niacin. It stabilizes the nervous system during stress.
• Fuschen and Dragon Bone Formula.  Fuschen and Dragon Bone is a popular Chinese remedy for stress which includes Dragon bone, Oyster shell, Albizia bark, Ginseng, Ginger, Cinnamon and Fuschen plant.
• Tei Fu Oil.  Tei Fu Oil is  an ancient Chinese formula comprising of safflower oil, wintergreen oil, menthol, camphor and other essential oils. It is used as mind refreshers. 
• Beta-Glucan.  Beta glucan, shown in studies to enhance immune system performance, can be a great asset to the stressed mind.

• Maitake Mushrooms.  Maitake mushrooms also stimulate the immune system, helping the stressed body as well.

Note About Herbal Remedies

Most herbs for stress relief will need to be are to be taken on long term before getting their effects. Most of the herbs are used as stress management supplements mainly for their tranquilizing and mood stabilizing properties. Herbal stress relief is combined with other stress relievers like Yoga and meditation for optimal results. It is also important to recognize that just because herbs are natural, it does not mean that they can not cause harm.  Care must be taken whenever supplements are taken. All supplements added to your daily routine should be taken with extreme care and under the direction of a medical professional, especially if you have any specific medical conditions or if you are taken other medications and other supplements, both of which may have negative reactions with each other.   

Minerals and Stress

Minerals are also depleted when the body is in a stressful state. Magnesium and zinc are two prime examples of minerals sapped from the body during stress. For this reason taking extra magnesium and zinc during times of stress can address potential deficiencies, and may help aid the damage caused by stress.

Sprains and strains

Sprains and strains are common weight-room injuries. Here’s how they differ, how to treat them and how to help prevent them.

By Guillermo Escalante, PhD, MBA, CSCS

You feel something pull in your back as you do a set of barbell curls. You strained something. Or did you sprain something? Interchanging the terms “sprains” and “strains” is much like interchanging the terms “superset” and “giant set”; it’s simply inaccurate to do so. While sprains and strains share some similarities, there’s a distinct difference between the two terms. “A sprain is defined as a stretch or a tear [partial or full] to a ligament, which attaches a bone to a bone,” says Dee Tipton, PT, MPH, DD, director of physical therapy at SportsPros, a physical-therapy and personal-training center in Claremont, CA. “On the other hand, a strain is defined as a stretch or a tear [partial or full] either to a tendon, which attaches a muscle to the bone, or to a muscle itself.”

Since weight training involves repetitive stresses as well as dynamic and explosive demands on the muscles and tendons, common sense will tell you that most injuries in the weight room are strains. Sprains occur in weight training too, however, with exercises that tax ligaments at vulnerable joints such as the knee and the shoulder. Both sprains and strains can be kept to a minimum if suggested precautions are closely followed.

Sprains and strains are usually graded as first-degree, second-degree or third-degree injuries. A third-degree injury is a full tear, either of a muscle/tendon (strain) or of a ligament (sprain); the full tear is usually accompanied by significant swelling, loss of movement, loss of function, loss of strength and significant pain. A second-degree injury is a tear that, though large, leaves a significant portion of the fibers still intact; the swelling, loss of movement, loss of function, loss of strength and pain are usually all moderate. With a first-degree injury, a large portion of the tissue is still intact, save for perhaps a few fibers; the pain is usually mild, and the swelling, loss of movement, function and strength are usually all minimal.

Multi-joint exercises such as the bench press, bent-over row, deadlift, leg press, squat and lat pulldown are examples of moves that subject the body to potential strains, but following the listed precautions significantly reduces the risk. In general, avoiding quick or jerky movements when performing these exercises will minimize strains. It’s important to note that these exercises are critical to a successful bodybuilding program, so avoiding them altogether isn’t really a long-term option.

Some of the exercises that can lead to strains can also lead to sprains, but because of the type of stress required to cause a sprain in the weight room, the list is much shorter. The bench press, for one, can cause a sprain to the shoulder joint because of how much stress it places on the ligament between the acromion process (the bony prominence at the tip of the shoulder) and the clavicle in the shoulder. When this ligament is sprained, you can experience significant discomfort while benching, reaching across the body or even touching the affected area of the shoulder.

Squats can cause sprains to the knee. When you do deep squats (i.e., lower than parallel) and you bounce up from the bottom of the range of motion, you put stress on the two bands of cartilage in each knee joint (known as the medial meniscus and lateral meniscus).

When dealing with a sprain or a strain, the initial stage of the rehabilitation program involves resting the injured bodypart for 2–5 days and icing it for 15–20 minutes, 2–3 times per day. Once the pain has significantly decreased, the introduction of range-of-motion exercises (flexibility), manual-therapy techniques (such as joint mobilizations and soft-tissue mobilizations) and therapeutic exercise should be progressively introduced and gradually increased over time. After the acute stages of the injury have passed and symptoms begin to subside, the therapeutic-exercise part of the rehabilitation should be progressed more aggressively, to the point at which the rehabilitation program mimics some of your regular workouts.

Precautions to Prevent Sprains & Strains

1. Begin your workout with a general cardiovascular warm-up for 5–10 minutes to raise your core body temperature and assist in improving tissue extensibility.
2. Perform 1–2 exercise-specific warm-up sets with submaximal loads to get the areas you are about to train ready for heavier loads.
3. Frequently alter exercises, exercise order, exercise volume (ie., reps multiplied by sets) and loads.
4. Pay close attention to your body and ensure that no sharp, isolated pain is present when you’re performing an exercise.
5. Allow plenty of rest (at least 48 hours) between workouts for the same bodypart.
6. Avoid taking every set of every workout to complete muscle failure.

Rating Your Sprain or Strain

First Degree

Defined as a partial tear of some fibers (muscle and tendon fibers for strains, ligament fibers for sprains). About one-third of the fibers remain intact.

Second Degree

Defined as a larger partial tear of the fibers (muscle and tendon fibers for strains, ligament fibers for sprains). More than one-third to nearly all of the fibers are torn.

Third Degree

Defined as a full-thickness tear of the fibers (muscle and tendon fibers for strains, ligament fibers for sprains). No fibers remain connected and this injury usually requires surgical intervention.

The Definitive Guide to Creatine

Everything you ever wanted to know about creatine. And we mean everything!

There’s a reason just about every preworkout product contains creatine and magazines and websites like this one nag you over and over to supplement with it: It works. Here’s (just about) everything you need to know about this industry-revolutionizing supplement.

With about a quarter-century of clinical testing in the lab and field-testing in gyms around the world, creatine has withstood the test of time and the rigor of science better than any other muscle-building supplement. Even though it’s naturally synthesized in the liver from three amino acids (arginine, methionine and glycine) and found in high concentrations in meat and fish, creatine remains the ideal supplement for strength and power athletes — or anyone interested in improving strength, power, speed or muscle size.

When taken supplementally, creatine is rapidly absorbed and stored in muscle, where it provides muscles with the building blocks that form ATP (the energy source that allows muscles to contract). In the end, having elevated creatine stores in muscle promotes dramatic increases in strength and power during explosive and extended workouts — and lets the body work harder longer, with less time needed for rest.

Increased creatine levels also reduce muscle acidity, which occurs when you perform high-repetition exercises or engage in sports in which you go all out for extended periods. When lactic-acid levels get too high, muscles experience a loss of power. Lucky for anyone who takes creatine, the acidity-lowering effect of the supplement allows energy production to go at top speed even when you’re going all out, thus enabling you to perform longer at max intensity.

Creatine as an Anabolic Agent

Beyond creatine’s dramatic effects on strength and athletic performance through increased energy production, we have uncontested proof via scientific research that it has very positive effects on protein synthesis and muscle growth. One proposed mechanism for creatine’s muscle-building benefit is its ability to create what’s called an “osmotic gradient” in muscle cells. That’s science talk for driving water into muscle cells, thereby making those cells bigger. This not only makes creatine-loaded muscles appear larger, but the “stretching” that it promotes also triggers anabolism and protein synthesis — resulting in muscle growth. Support for creatine as an anabolic agent is highlighted by a study published in the International Journal of Sport Nutrition and Exercise Metabolism in August 2008 that showed that creatine supplementation increases levels of the growth-promoting compound insulin-like growth factor-1 in resistance-trained muscle. In a more recent study published in Molecular and Cellular Endocrinology in April 2010, it was reported that subjects who weight-trained while using creatine had twice the reduction in myostatin compared to those training with the placebo. (What’s myostatin? It’s a compound that inhibits muscle growth. Therefore, less is better if you’re looking to build muscle mass.) In the same study, it was found that subjects using creatine had greater increases in upper- and lower-body strength and lean body mass than those who took a placebo.

Creating the Best Creatine

As with most products, supplement companies are constantly trying to improve the digestibility, bioavailability and potency of creatine. This focus has led to the development of several forms of this great supplement. Here is an exhaustive list of the innovative compounds and products that have been developed over the past few years in the quest to make this super supplement better.

Creatine Monohydrate

Creatine monohydrate is so named because it contains one molecule of water bound to each molecule of creatine. This was the first form of supplemental creatine to be created, and therefore it’s the most studied and scientifically supported form. Creatine monohydrate provides great benefits for most and is generally well-tolerated as a micro-ionized powder. Early versions of creatine were not micro-ionized, which caused some users to feel bloated and develop cramps, and even gave some individuals diarrhea.

Creatine monohydrate is likely the most affordable form of creatine on the market, but be aware that there are substandard products out there. That said, buy from reputable and well-established companies for assurance that you’re getting uncontaminated pharmaceutical-grade micro-ionized creatine monohydrate.

Creatine HCl

This relatively new player is simply a compound of creatine and hydrochloric acid. Presently, there hasn’t been an abundance of research using this form of creatine, but ProMera Sports (which owns the brand Con-Cret) recently had two major universities conduct a double-blind, placebo-controlled, balanced crossover trial to compare the absorption of Con-Cret vs. creatine monohydrate and other forms of creatine. The researchers reported Con-Cret was absorbed more than 60 percent better than creatine monohydrate, which means you can take much less creatine HCl and get the same (or better) effects as creatine monohydrate. Many claim this form of creatine is better tolerated and results in less bloating compared to other forms.

Creatine AKG 

Creatine AKG is creatine bound to alpha-ketoglutarate. This form is supposed to be better absorbed into the blood than other forms of creatine. This is because it’s digested high up in the digestive tract. Users who commonly get cramps and diarrhea from creatine monohydrate claim that creatine AKG is easier on their systems.

Creatine Nitrate

This nitrate-salt form of creatine was developed to increase creatine bioavailability. Although data is limited, studies presented at the Presentations at FIP Pharmaceutical Sciences World Congress 2010 in New Orleans suggest that this form of creatine is more soluble (dissolvable in water) and stays in solution better than other forms of creatine. Increased solubility may help with taste, but it’s not known whether it makes creatine nitrate better than other forms.

Creatine Anhydrous

This is the same as creatine monohydrate, except that it has been dehydrated. Thus, you get a little more creatine per gram when you buy the anhydrous form (about 5 to 6 percent), and its effects are comparable to creatine monohydrate.

Di- and Tri-Creatine Malate

This is a compound that’s formed by bonding two (di) or three (tri) creatine molecules to malic acid. Malic acid is an organic substance that serves as an important intermediate in the energy cycle in the body. This form of creatine was developed based on the hypotheses that it would boost ATP (energy) production greater than creatine monohydrate and that it would be better tolerated by the body because it’s highly dissolvable in water. There is little to no research to support creatine malate as a superior form of creatine, but anecdotal evidence suggests that it’s well-tolerated in those who cannot take creatine monohydrate because of gastrointestinal problems.

Creatine Citrate 

Creatine citrate is a compound made by binding creatine to the important energy-cycle intermediate, citric acid. Based on the importance of citric acid in the production of ATP, the rationale behind formulating this compound was that creatine citrate might provide greater muscular energy compared to creatine taken on its own. In addition, this compound readily dissolves in water, making it easier to digest. At present, there have been no peer-reviewed articles to substantiate creatine citrate as superior to creatine on its own. Also, it should be noted that because this product is formed by binding a single creatine molecule to a single citric-acid molecule, there is less total creatine provided per gram (about 40 to 50 percent less) than in creatine monohydrate or anhydrous.

Creatine Pyruvate

This is what you get when you bind creatine to pyruvate. Pyruvate supplies energy to the body during aerobic exercise. Data published in the Journal of the International Society of Sports Nutrition in 2008 indicates that this form of creatine might increase exercise endurance because of enhanced activity of aerobic metabolism. Other studies suggest that creatine pyruvate also helps buffer lactic acid during high-intensity exercise, which would enable you to push harder for even longer during training sessions.

Creatine Orotate

This is another compound that shows promise in theory but has yet to be studied extensively. Creatine orotate is a compound formed by binding creatine with orotic acid. The purported benefits of this supplement over creatine monohydrate include increased levels of muscle phosphocreatine, free creatine and muscle carnosine. In theory, this supplement should increase muscular strength and endurance. In support, there are numerous studies illustrating orotic acid’s ability to increase muscle carnosine levels, which leads to increased muscular endurance.

Kre-Alkalyn

This is another patented form of creatine. It’s reported to be “buffered creatine” that’s produced at a higher pH, which apparently blunts the conversion of creatine to inactive creatinine, leaving more creatine to be absorbed by the body. In addition, this form apparently doesn’t convert to creatine until it enters muscle cells, albeit there have been no clinical trials conducted to prove this. Thus, the founders claim it can be taken in much smaller doses with the same benefits as creatine monohydrate, and because doses are smaller, it’s taken in capsule form. Although there are no studies published on this supplement, numerous anecdotal reports support the benefits of taking this form of creatine.

Creatine Phosphate

As the name implies, this is creatine bound to phosphate, an essential step usually carried out in the body to “activate” creatine. This form of creatine was released soon after creatine monohydrate and quickly became popular; however, it was made obsolete when it was shown to be less effective than creatine monohydrate.

Creatine Serum

Also known as liquid creatine, this form is precisely what the name implies. The idea behind creating a liquid form of creatine was to increase digestibility and bypass the stomach’s acidic environment (known to degrade creatine). The problem is that creatine is very unstable in liquid form and thus should be taken immediately after dissolving in water. Because of the unstable nature of liquid creatine, early versions of this supplement were completely useless. However, several companies have been working on versions of liquid creatine that they claim are stable for years. There is still no published data to substantiate these claims.

Creatine Tartrate

This form is the result of binding a creatine molecule with a molecule of tartaric acid. You rarely see this form used as a stand-alone supplement. However, because of its stability when formed in a solid, it’s usually included in products like energy bars, capsules, tablets or chewables. An interesting and disconcerting fact is that tartaric acid is a known muscle toxin at high doses.

Creatine Titrate

This is a pH-shifted form of creatine that increases the solubility of creatine in water. The theory is that more dissolved creatine makes for easier digestion and greater bioavailability. Users report less bloating and great outcomes, although evidence is purely anecdotal at present.

Magnesium Creatine Chelate

Chelating (binding with a metal) creatine and magnesium together forms this compound. The rationale behind the development of this compound is the fact that magnesium is essential for the conversion of creatine phosphate to ATP for energy. In addition, chelation increases the stability of the compound. Scientific evidence proves that this form of creatine works better than taking a creatine and magnesium supplement separately. Researchers have reported greater increases in leg strength and cell volumization in those who took magnesium creatine compared to those who took creatine and magnesium separately.

Creatine-Glutamine-Taurine

This form comes from binding the amino acids taurine and glutamine with creatine. The basis for developing this supplement was to enhance muscle-cell volumization. This is a reasonable idea because all three of these are cell volumizers when taken individually. Furthermore, the amino acids in this combination may enhance recovery and strength gains.

Creatine HMB

This is what you get when beta-hydroxy-beta-methylbutyrate is bound to creatine. It’s well-documented that HMB speeds recovery, is anti-catabolic and aids in fat loss, especially in those who have just started heavy weight training. By binding HMB with creatine, the compound is more soluble and apparently less prone to degradation in the stomach. As a result, creatine HMB is speculated to be a more bioavailable form that gives you all the benefits of creatine and HMB supplementation. Studies that have used this compound are lacking, but users generally report good results.

Creatine Ethyl Ester  

Also known as creatine ester or CEE, this is one of the newest creatine forms and is made by adding an alcohol and an acid to form creatine ethyl ester hydrochloride. The motivation for developing CEE was to provide a more bioavailable form of creatine. The addition of an ester to creatine theoretically increases the fat dissolvability of creatine, making it very easy for it to cross cell membranes, driving more creatine into muscle cells.

Consuming Creatine

How much creatine is optimal? See below for the quantity of creatine monohydrate you should be consuming per day, depending on bodyweight. This chart is based on the research conducted on creatine monohydrate; remember that some other forms (like creatine HCl) can be taken in smaller doses and might not require a loading phase. Furthermore, many athletes get their creatine doses via a preworkout and/or postworkout product, so when in doubt, consult the dosage recommendations on your favorite bottle.

Click on image to make larger and print.

Creatine Cocktails

Fast sugars spike insulin levels, which helps shove creatine into muscle. Thus, creatine absorption can be boosted up to 60 percent when consumed with sugar-based drinks. (This is part of the reason we always recommend consuming fast carbs postworkout.)

One thing to remember is that fruit juices are not ideal; in fact, most contain fructose, which is a slower-digesting sugar and doesn’t tend to spike insulin. The acid in citrus juices (orange or grapefruit juice, lemonade or limeade) also may render the creatine inactive by converting it to creatinine. Stick with high-glycemic-index (fast-digesting) sugar-based drinks that contain maltose, glucose or dextrose

Turmeric Compound Boosts Regeneration of Brain Stem Cells, and More

Many spices have powerful medicinal properties, which is why they've been used to promote healing for thousands of years prior to the advent of patented synthetic drugs.

Some spices are clearly more useful than others, and one “star player” within Nature’s pharmacy is turmeric, a yellow-pigmented curry spice often used in Indian cuisine. Turmeric also has a long history of medicinal use in traditional Chinese medicine and Ayurveda.

Curcumin—one of its most well-studied bioactive ingredients—exhibits over 150 potentially therapeutic activities, including potent anti-cancer properties. Curcumin is also capable of crossing the blood-brain barrier, which is one reason why it holds promise as a neuroprotective agent in a wide range of neurological disorders.

Researchers have previously investigated curcumin for its potential role in improving Parkinson's, Alzheimer’s disease, and stroke damage. It can also promote brain health in general, courtesy of its potent antioxidant and anti-inflammatory properties.

One of the ways it works, which is similar to vitamin D, is by modulating large numbers of your genes. But unlike vitamin D that influences thousands of genes, curcumin has been shown to influence about 700 genes.

Previous research1 has also demonstrated that curcumin acts by inserting itself into your cells' membranes where it changes the physical properties of the membrane itself, making it more orderly.

Yet another part of the answer for turmeric’s multifaceted benefits lies in the herb’s ability to affect signaling molecules.2 For example, curcumin has been shown to directly interact with:

Inflammatory molecules	Cell survival proteins	Histone
Human immunodeficiency virus type 1 (HIV1) integrase and protease	DNA and RNA	Various carrier proteins and metal ions

Turmeric Compound Boosts Regeneration of Brain Stem Cells

Recent animal research3, 4 suggests another bioactive compound in turmeric called aromatic-turmerone can increase neural stem cell growth in the brain by as much as 80 percent at certain concentrations. Neural stem cells differentiate into neurons and play an important role in self-repair.

The findings suggest aromatic-turmerone may help in the recovery of brain function in neurodegenerative diseases such as Alzheimer’s and stroke—provided the effect also applies to humans. As reported by Time Magazine:5

“[T]he same research group found that rodent neural stem cells grew when they were bathed in a solution of aromatic-turmerone. The cells bathed in the turmeric compound also appeared to specialize into certain types of brain cells more rapidly.

‘It is interesting that it might be possible to boost the effectiveness of the stem cells with aromatic-turmerone,’ Maria Adele Rueger, a researcher on the team, told the BBC. 'And it is possible this in turn can help boost repair in the brain.'”

Previous research has also shown that curcumin may help inhibit the accumulation of destructive beta-amyloids in the brain of Alzheimer's patients, as well as break up existing plaques.

People with Alzheimer's tend to have higher levels of inflammation in their brains, and curcumin is perhaps most known for its potent anti-inflammatory properties.

The compound can inhibit both the activity and the inflammatory metabolic byproducts of cyclooxygenase-2 (COX2) and 5-lipooxygenase (5-LOX) enzymes, as well as other enzymes and hormones that modulate inflammation.

Turmeric May Be One of the Most Useful Herbs on the Planet

The effects of turmeric are not limited to brain health. As noted in a previous GreenMedInfo6 article on this subject, turmeric has been “empirically demonstrated to positively modulate over 160 different physiological pathways.”

A study published in the Natural Product Reports7 in 2011 describes curcumin as being therapeutic for a wide range of diseases, including:

Lung and liver diseases	Neurological diseases	Metabolic diseases
Autoimmune disorders	Cardiovascular diseases	Inflammatory diseases

For example, curcumin has been shown to benefit those with osteoarthritis. Research8 published in 2011 found that patients who added 200 mg of curcumin a day to their treatment plan had reduced pain and increased mobility, whereas the control group, which received no curcumin, had no significant improvements.

A 2006 study9 also found that a turmeric extract composed of curcuminoids (plant-based nutrients that contain powerful antioxidant properties) blocked inflammatory pathways, effectively preventing the launch of a protein that triggers swelling and pain.

Studies now numbering in the hundreds have shown that curcumin and other bioactive compounds in the spice may be helpful for a wide array of health problems. For example, research has shown turmeric can:

Support healthy cholesterol levels	Prevent low-density lipoprotein oxidation	Inhibit platelet aggregation
Suppress thrombosis and myocardial infarction	Suppress symptoms associated with type 2 diabetes	Suppress symptoms of rheumatoid arthritis
Suppress symptoms of multiple sclerosis	Protect against radiation-induced damage and heavy metal toxicity	Inhibit HIV replication
Suppress tumor formation	Enhance wound healing	Protect against liver damage
Increase bile secretion	Protect against cataracts	Protect against pulmonary toxicity and fibrosis

Curcumin—A Potent Anti-Cancer Herb

Dr. William LaValley is one of the leading natural medicine cancer physicians. He has spent a considerable amount of time immersing himself in the science of curcumin, which has the most evidence-based literature10 supporting its use against cancer of any other nutrient. This includes vitamin D, which also has a robust base. Curcumin has been shown to be nontoxic and appears to be safe in the treatment of all cancers. Interestingly, it appears to be universally useful for just about every type of cancer, which is quite odd considering cancer consists of a wide variety of different molecular pathologies. You wouldn’t necessarily suspect that there would be one herb that would work for most of them.

As mentioned, curcumin has the ability to modulate genetic activity and expression, and in cancer, it can both destroy cancer cells and promote healthy cell function. It also promotes anti-angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth, and affects more than 100 different molecular pathways once it gets into a cell.

As explained by Dr. LaValley, the curcumin molecule may cause either an increase in activity of a particular molecular target, or adecrease/inhibition of activity—either way, studies repeatedly show that the end result is a potent anti-cancer activity. This is why it appears to work for virtually all cancers. Furthermore, curcumin does not adversely affect healthy cells, suggesting it selectively targets cancer cells. Research has also shown that it works synergistically with certain chemotherapy drugs, enhancing the elimination of cancer cells.

How to Use Curcumin

For clinical results, it’s not enough to liberally add turmeric to your food. The turmeric root itself contains only about three percent curcumin concentration, and curcumin is poorly absorbed by your body to boot. Even in supplement form it’s unlikely to provide the results shown in various disease studies. Poor absorption is also the drawback that makes curcumin unsuitable for emergency treatment of stroke. When taken in its raw form, you’re only absorbing about one percent of the available curcumin.

It is easiest and far more convenient to find a high-quality turmeric extract that contains 100 percent certified organic ingredients, with at least 95 percent curcuminoids. The formula should be free of fillers, additives, and excipients (a substance added to the supplement as a processing or stability aid), and the manufacturer should use safe production practices at all stages: planting, cultivation, selective harvesting, and then producing and packaging the final product.

According to Dr. LaValley, typical anticancer doses are up to three grams of good bioavailable curcumin extract, three to four times daily. One work-around is to use raw curcumin powder and make a microemulsion by combining a tablespoon of the powder with 1-2 egg yolks and a teaspoon or two of melted coconut oil. Use a high speed hand blender to emulsify it. Just take precautions to avoid "yellow kitchen syndrome.” Curcumin is a very potent yellow pigment and can permanently discolor surfaces if you’re careless.

Another strategy that can help increase absorption is to put one tablespoon of the curcumin powder into a quart of boiling water. It must be boiling when you add the powder as it will not work as well if you first put it in room temperature water and then heat the water and curcumin. After boiling it for 10 minutes, you will have created a 12 percent solution that you can drink once cooled. It will have a woody taste. The curcumin will gradually fall out of solution, however. In about six hours, it will be down to a six percent solution, so it's best to drink the water within four hours. Dr. LaValley is also helping us beta test new curcumin preparations that will radically simplify this process.

Because it’s a fat-loving or lipophilic molecule, many newer preparations now include some sort of oil or fat, which improves its absorbability and bioavailability. Such preparations typically have seven to eight times higher absorption than the raw, unprocessed 95-percent-concentration of dry powder. There are also newer sustained release preparations, which Dr. LaValley prefers and recommends.