What is Cortisol?

Lately, cortisol has been getting a lot of bad publicity; both well deserved and undeserved. Cortisol is a hormone released from your adrenal glands which sit on top of your kidneys. In healthy individuals cortisol levels in the body are highest in the morning and lowest at midnight. This natural rhythm in cortisol levels prepares us for the challenges of the day and for sleep at night.

Cortisol is also released when we feel threatened which is also known as the Fight-or-Flight-Response. The best modern day example of this, would be, you’re walking along outside on a peaceful day only to be confronted by a large menacing dog running toward you.

Cortisol prepares you to either flee the dog or stand your ground and prepare for the attack. It does this by increasing your heart rate and blood pressure, increasing glucose production to fuel your muscles, decreasing digestion and enhancing your senses.

This response was particularly useful for the prehistoric man fleeing from or standing his ground from such straightforward threats as a saber-tooth tiger. The response quickly resolved itself in physical action and cortisol levels returned rapidly to normal.

However, modern man is confronted with more ambiguous and prolonged threats: traffic jams, hassles at home and work, financial difficulties. Under these circumstances cortisol raises it’s ugly head through prolonged elevated levels that has no physical outlet.

Negative Health Effects of High Levels of Cortisol:

Prolonged elevation of cortisol can lead to a variety of debilitating conditions. This would only stand to reason if it is (1) increasing blood sugar levels, think diabetes, (2) increasing blood pressure, think hypertension and (3) decreasing digestion, think indigestion.

The list doesn’t end there: osteoporosis, shrinkage of the memory center in the brain, depression, immune system impairment, loss of skin elasticity and muscle tone, lowering of other essential hormones like testosterone.

Cortisol’s most notorious claim to fame is its association with the accumulation of fat in the abdomen. You know the unsightly pot belly common to middle-age-stressed-out-men.

This type of fat deposition is considered the most deleterious to health leading to Metabolic X Syndrome (more about this in a future article).There are a variety of enterprises in the supplement arena that are trying to cash in on cortisol reducing products (see below).

Actions You Can Take to Keep Cortisol In Check:

This may sound bleedingly obvious but anything that reduces your stress levels will lead to controlling cortisol. These would be things like getting adequate rest and nutrition.

While exercise increases cortisol this is in accord with a more “natural” function; namely to fuel the muscles and increase your heart rate. Moderate exercise in the long term acts to reduce stress.

Of course, techniques like yoga, breath exercises, walking in the country, massage all reduce stress and cortisol.

While caffeine increases cortisol, I would be remiss to recommend skipping your morning joe; which has been shown to have numerous health benefits.

As mentioned at the beginning of this article, cortisol levels follow a natural biological rhythm, highest in morning-lowest at night. Just don’t have caffeine at night when cortisol levels are lowest.

On the other hand consumption of black tea has been associated with reducing cortisol.

As mentioned earlier, the craze for a lean body and the association of high cortisol levels with belly fat has led to a boom in supplements touted to block cortisol.

The Federal Trade Commission charged the manufactures of one such product, CortiSlim, with making false claims of weight loss and ordered the company to pay millions of dollars in product refunds and to stop making weight loss claims.

This product contains phosphatidlyserine (PS) and has shown mixed results as a cortisol blocker.

Other supplements touted to reduce cortisol are magnesium, the adaptogenic herbs like Rhodiola and ginseng.

I think one thing we can all get behind for stress reduction is a good laugh!

Finally cortisol levels can be measured by a test kit using your spit. The sample is then sent by mail for testing.

The presence of compounds called, curcuminoids, are what give this spice its yellow color and its potent kick to a long-life.

Apply Tumeric Liberally for a Long Life:

Turmeric has been getting a lot press lately as a “super food” possessing numerous health benefits. One of the most noteworthy properties: it is a potent anti-inflammatory. Inflammation and anti-inflammatories have become the most recent buzzwords to rise to level of free-radicals and anti-oxidants. Inflammation is tied to all kinds of debilitating conditions and diseases: arthritis, arteriosclerosis, diabetes and its complications, multiple sclerosis, Alzheimer’s and cancer to name a few.

Turmeric’s curcuminoids are also potent anti-oxidants that nix free-radicals; which , along with inflammation, are implicated in many disease states.

Turmeric Ki Bashes Alzheimer’s and Arthritis:

Promising research on turmeric and its curcuminoids shows it can prevent Alzheimer’s from forming. This is good news for baby boomers in light of the fact that the chance of developing this debilitating disease increases dramatically after age 65…after age 80…50/50 chance!

The link to Alzheimer’s and turmeric was first noticed in Indian populations who consume alot of it in their diet through curry dishes. The observation that curry consuming populations showed a lower incidence of this disease than non-curry consuming ones led to further research. Research in mice, showed that turmeric can block formation of the dreaded brain “plaque” associated with Alzheimer’s.

Baby boomers who want to stay active may want to consider turmeric for the inflammation of osteo-arthritis. Osteo-arthritis is present in just about everyone over 60. You know…the morning stiffness and pain, diminished range of motion, sore knees, elbows, and shoulders. The curcuminoids in turmeric are active against the biological mechanisms, inflammation and free-radical damage, responsible for arthritis.

How to Use Turmeric:

The pure ground whole spice contains, at the most, 3% by dry weight of the active curcuminoids. However, very small quantities can have big benefits. That benefits can occur from just dietary intake, as a seasoning, is evidenced by the low incidence of Alzheimer’s in curry eating populations. This is even more remarkable, since turmeric is only one of many spices that made up “curry spice”.

I would recommend using pure turmeric spice added to such things as deviled eggs, tomato soup, spaghetti sauce, mustard, stir fry and of course your favorite curry. Also use black pepper and olive oil in these dishes for better absorption of the precious curcuminoids.

Be forewarned, one of this spice’s traditional uses was as a dye. Therefore, it readily stains everything it comes in contact with…be ready with soap and water for immediate wipe-up.

Finally, their are standardized extracts of turmeric that contain up to 95% by weight of the active ingredients of curcuminoids. Swanson’smakes a capsulized turmeric extract containing 95% curcuminoids along with black pepper extract for better absorption and metabolism.

I cover all bases, by using the spice liberally on my foods and by taking a quality standardized extract in capsule form.

While, resveratrol is readily absorbed in the body; it is quickly inactivated by processing in the liver for its elimination. Taking quercetin, a bioflavonoid, found in red onions, and piperine, found in black pepper extract, with your resveratrol, can effectively inhibit this inactivation from happening.

Like getting adequate levels of resveratrol would not be advisable through the mass consumption of red wine; the same would go for red onions and black pepper . Fortunately, like resveratrol their concentrated beneficial compounds are readily available in supplemental pill form.

What is Creatine?

You may have heard the clique of hard core weightlifters at the gym talking among themselves about creatine. You know like, “Yo, you takin’ creatine…I’m creatine loading…yo, Jim, throw some more plates on the bar!”

Creatine is a compound produced naturally in the body and is the energy source for your muscles. Red meat is high in creatine; since it is stored in the skeletal muscles that comprise it. Wild game meat has 10 times the creatine levels compared to domesticated animal meat. So, if you’re not Ted Nugent, you may be getting woefully inadequate levels in your diet.

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Should You take Creatine?

I have mixed feelings when asked about creatine supplementation. The first thing that pops into my head is the sensationalist stories that appeared around the deaths of some high school wrestlers after taking creatine. However, these wrestlers were trying to make weight and used excessive measures to lose water weight.

The other caution is that this is a compound that contains nitrogen, which must ultimately be processed by the liver and kidneys. Since it must be taken in fairly large amounts it may be hard on these organs.

Furthermore, since it requires a “loading” phase of multiple 5 gram gram doses for several days followed then by a “maintenance” dose of 5 grams per day with possible “cycling” thrown in…well, then, whew! You can now see the dilemma trying to explain this to the average person just wanting to take a pill once or twice a day. It’s also a messy business of mixing the powder in water or juice, the powder tends to settle out of solution resulting in a less-than-appetizing-gritty drink.

The Power of Creatine

Having just said all that - creatine can provide a real edge to a certain group of people - namely those that require quick bursts of muscular energy such as weightlifters, football, and basketball players.

This would allow the weightlifter to lift more weight, the football player to jump off the start faster, the basketball player to cut faster and jump higher.

A popular myth circulating among “gym rats” is that the gains in mass seen with creatine are due to water retention.

This is not true, creatine actually seems to contribute to greater muscle mass. I don’t think this would be true for the couch potato who took creatine. I think that by loading the muscle with its energy source, before and after training, allows the athlete to handle a greater muscular load leading to greater muscle breakdown and repair.

Carbs and Creatine

It seems that creatine is more effectively loaded into your muscles when combined with simple sugars like glucose, fructose or sucrose. So mix it with your OJ or grape juice. Some products have glucose added. I would advise against those creatine products mixed with artificial sweeteners like aspartame, acesulfame, sucralose.

Seniors and Creatine

Some research would suggest that creatine has an even greater beneficial effect on strength training and muscle mass in middle age and senior citizens.

One bonus side effect, it has been shown to boost memory!

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Therefore, in order for successful aging to occur we must maintain the integrity of these cellular “powerhouses”.

How Fit are Your Mitochondria?

Since the instructions (DNA) for construction and replication of your mitochondria are strictly inherited from your mother and her maternal lineage, you need only look at the longevity of your maternal side of the family to determine your mitochondrial fitness.

Did your maternal grandmother live to a ripe old age?

If so, then your mitochondria are of good stock. This reminds me of the 102 year old Irishman when asked the secret to his longevity replied, “choose your parents, very, very carefully”.

Even if your maternal side of the family wasn’t long-lived don’t despair. There are still lifestyle choices that can support these structures. On another note, even if your maternal lineage shows longevity, it doesn’t mean you can throw all caution to the wind and engage in an unhealthy lifestyle without consequences.

Exercise Your Mitochondria:

When we engage in moderate (30 minutes 3 times a week) aerobic and anaerobic (weight-lifting) exercise, we encourage the fittest of our mitochondria to divide. For evidence of this in action you need only look at those Jack LaLannne types the next time you’re at the gym. You know those senior citizens that still have great muscle tone from a lifelong commitment to exercise. The trick is not to over do it and not under do it for that matter. If you belong to a gym, ride the exercise bike or use the elliptical on a program that has you breathing hard and elevates your heart rate.

Feeding of Your Mitochondria:

Since ultimately the food we eat is what the mitochondria will use to produce energy and to maintain themselves, the old adage “junk in -junk out” definitely applies here. I don’t think anybody in today’s society needs to be told to eat your fruits and vegetables, avoid saturated fats, trans fats, rancid fats, avoid simple sugars, and to eat high-quality protein foods. One thing however, that people may not be aware of, is the havoc wreaked by Advanced Glycated Endproducts (AGE’s). These substances are produced when we brown and blacken food items in the cooking process. Therefore, raw forms of food are always preferable.

Maintaining Mitochondrial Membranes:

Free radicals, a class of highly reactive compounds, are the “bane of membranes”. In order for mitochondria to function properly their membranes must be non-compromised. Just the normal functioning of the mitochondria produces free radicals that results in accumulative damage to their membranes. Fortunately, we possess within our cells, detoxifying systems for these compounds, but if they are overwhelmed by bad lifestyle choices then the mitochondria will be compromised.

Dr Bruce Ames, a professor at the University Of California, Berkeley, has come up with a unique combination of nutritional supplements to keep your mitochondria in tip-top shape. The product is called Juvenon and consists of acetyl-L-carnitine (500mg) and alpha-lipoic acid (200mg), which can be purchased separately from a variety of vitamin and supplement suppliers or your local health food store. These two items should be taken twice a day.

Another product, derived from a plant, Amla (Emblica officinalis), has shown promise as a protector of mitochondrial membranes against free radical attack. It is also readily available as a nutritional supplement.

Resveratrol, a compound found in red wine, is getting a lot of press lately. Research in animal models suggest that it can have profound effects on mitochondria by stimulating the muscle cells to produce more mitochondria and boosting their ability to neutralize free-radicals. However, one would need to drink a toxic amount of red wine to reap the benefits of this compound. Fortunately, it is available in pill form from a number of nutritional supplement providers.

Resveratrol has been in the news quite a bit recently, but you may be asking “what exactly is resveratrol?” Resveratrol (pronounced “res-vair-uh-traul“) is best known as a compound found in red wine and has been attributed to the “French Paradox“.

The French Paradox is the idea that despite the French penchant for foods smothered in cholesterol-rich sauces, they strangely enough, have a low incidence of heart disease. It was speculated that this paradox could be explained by the French habit of quaffing down red wine in abundance with their meals and that something in the wine was responsible for their low incidence of heart disease.

Resveratrol is not unique to red wine and is also found in purple grapes, blueberries, other fruits, peanuts and Japanese knotweed (Polygonum cuspidatum).

It is a antioxidant compound that plants produce to protect themselves from environmental stresses such as fungal attacks, extreme heat and cold and ultraviolet light. This is why grapes grown in harsh conditions show higher levels of this compound.

So what can resveratrol do for me?

This compound has been getting a lot of press lately as the fountain of youth in a pill.

There are two things that are known beyond most reasonable doubt to prolong life and good health in a variety of animal models:

*Caloric restriction and exercise.

Research on resveratrol has shown that in adequate amounts it can mimic these two things. Reservatrol given to mice extended their life span, prevented diabetes in those fed a high-calorie diet, lowered the risk of heart disease, increased exercise endurance and reduced their risk of cancer. It also seems to have a beneficial effect on mitochondria which is vital to successful aging.

This compound has shown so much promise that a group of resveratrol researchers at Harvard started up a pharmaceutical company to market it. This company, Sirtus Pharmaceuticals, was bought by the drug giant GlaxoSmith in 2007 for $720 million.

How Much Do I Need to Take?

The resveratrol dosage for beneficial effects seems to be around 100 to 300 mg.

In order to achieve these levels, one would need to quaff down more red wine than even the most seasoned wino would consider guzzling. Fortunately, it is available in a pill form extracted from Japanese knotweed (Polygonum cuspidatum).

This brings us back to the “French Paradox”, which must be attributed to something else; like the daily shopping for fresh fruits and vegetables and perhaps a little genetics thrown in for good measure. It just goes to prove that a holistic approach to healty living is your best bet.

Check out this post for more information on getting the most from your resveratrol.

The consumer can get a general idea of how many pills  to take by reading the directions on the label, for example: “take two tablets two times a day with food or it may recommend on an empty stomach“.

In the case of fat soluble vitamins, they must be taken with some food that contains some fat in it in order for them to be absorbed properly. Also, in the case of water soluble antioxidants like Vitamin C, it’s important to take divided doses three times a day (morning, afternoon and night).

Like an insurance policy, taking nutritional supplements requires regular deposits.

*Avoid excessive heat, light and moisture.

*While it might seem like a good idea to store vitamins and nutritional supplements in your refrigerator, it may have detrimental effects due to moisture condensing in the opened bottle each time they are removed from the fridge and opened. While this could be avoided by allowing the bottles to come to room temperature before opening, it’s inconvenient and time consuming.

*At all costs do not store them in your medicine cabinet in your bathroom.  Excessive moisture and heat from the shower and sink can easily get into the supplement bottles.

*I keep mine in the kitchen cabinet.

I personally purchase all my supplements from Swansonvitamins.com, but there are plenty of reputable vitamin companies out there (Twin Labs, Solgar, Solaray, Now). I would avoid buying supplements from the dollar stores, discount pharmacies, or those not produced in the US. I look for capsule forms and avoid tablets if at all possible, since they are easier to swallow and more readily absorbed in the digestive system. Of course, liquid forms of vitamins are probably the most easily absorbed, but are messier to take and may have undesirable tastes and not all nutritional supplements are amenable to this form due to solubility and stability issues.

One should keep in mind that all supplements are not created equal.

In some cases there are a variety of chemical forms for individual vitamins. Let’s take vitamin E for example: it comes in a synthetic form (dl-alpha tocoferol) and a natural form (d-alpha tocoferol). While they are basically the same molecule, they are arranged differently spatially and the body does not recognize the synthetic form. So the synthetic form is inferior to the natural form being inactive and potentially toxic.

To further confuse matters, there are other naturally occurring tocoferols (like gama tocoferol) and related naturally occurring compounds called tocotrienols. While the less complete synthetic and naturally occurring vitamin E supplements may appear to be a better price they are anything but a bargain health wise. This also applies to Vitamin D, which comes in a variety of forms (vitamin D2 is inferior to vitamin D3). This is another reason why I like Swanson’s Supplements since most of their products are in capsule form and they offer the more active forms of these supplements.

Finally, avoid the notion that if a little bit is good then more is even better.

This can get you in trouble with fat soluble vitamins such as vitamin A and D, which can be toxic and with trace minerals especially selenium. While multivitamins may not provide enough of a particular supplement, you may be getting too much if you’re taking an additional supplements along with your multi-vitamin. So be sure to check your multi carefully for the amounts of these individual constituents.

The debate continues over wheter or not taking nutritional supplements has any benefit. This is particulary relevant in light of the cost associated with purchasing these supplements. However, enough studies have shown that additional intake of certain vitamins and minerals above the recommended requirements do indeed have health benefits, especially when mitigating the effects of aging are taken into consideration.

Below are the Top-10 nutritional supplements that I use on a daily basis:

1. Multivitamin (without iron)

2. Vitamin C - 500mg 3x per day

3.a.) Vitamin E - avoid the synthetic form (dl-alpha);  instead look for the natural form (l-alpha). The best form is one  that contains mixed tocotrienols and tocoferols.

b.)  Selenium - avoid taking more than 400 mcg per day. Check your multivitamin for its selenium level.

4.  Hi-Potency B-Complex

5.  Co-Q 10 (100mg twice a day)

6. a.) Alpha-lipoic acid (R-fraction is preferable to mixed RL form)

b.) acetyl-L-carnitine

7. Vitamin D3

8. Magnesium/Calcium supplement

9. Zinc

10. Chromium Picolinate

The following supplemets constitute an Advanced Supplements Program:

11. Fish Oil Supplement (Omega 3-fatty acids)

11. Resveratrol/Grape Seed Extract (Standardized)

12. Aged Garlic Extract (Standardized)

13. Tumeric Extract (Standardized)

As always, be sure to consult with your physian before taking any nutritional supplements or making any changes to your diet.