B-12 deficiency is shockingly widespread. Studies now show that up to 40% of the population may be deficient in vitamin B12.
Symptoms include:
* Chest pain or shortness of breath
* Fatigue or unexplained weakness
* Dizziness, trouble with balance, and fainting
* Confusion, memory loss or dementia
* Coldness, numbness or tingling in the hands and feet
* Slow reflexes or diminished nervous system function
* Pale skin or yellowing of the skin
* Sore mouth and tongue
… in addition, vitamin B12 deficiency can actually cause brain shrinkage, according to a University of Oxford study [REF]. Although more work needs to be done, research is already suggesting a link between vitamin B-12 deficiency and Alzheimer’s.
This video shows how several doctors almost died (and are permanently damaged) by vitamin b12 deficiency, one of them even a doctor who failed to diagnose his own vitamin b12 deficiency, originally believing it a “hoax”. This led to permanent nerve damage. Don’t make this mistake!
What does vitamin B12 do in the body?
Low vitamin B12 can be a problem for anyone.
Our bodies need B12 to make red blood cells and nerves. A severe deficiency can lead to anaemia, depression and memory loss. It can cause incontinence, loss of taste and smell, headaches, migraines and more.
Mechanism of Action of vitamin B 12 Source: wikipedia
But for women, low B12 levels have also been linked to one of the most serious epidemics of modern times: breast cancer.
A study from Johns Hopkins University tells the whole story. Researchers compared blood samples of 195 breast cancer patients with 195 healthy women. The women with the lowest levels of B12 had four times the risk of breast cancer as those with the highest levels. [1]
How can this be? Well, vitamin B12 makes sure that your DNA gets copied accurately when cells divide. It’s critical to prevent the kind of DNA damage that leads to breast cancer.
How Vitamin B12 Helps Prevent Breast Cancer
Our cells are constantly dividing and replicating themselves. DNA strands have to unravel, make a copy of our chromosomes, and zip up the DNA again. This process happens billions of times every day. There is the potential for a lot of it going wrong.
Vitamin B12 is one way your body makes sure everything runs smoothly. It helps convert the amino acid homocysteine to methionine and then to S-adenosylmethionine (SAMe). This natural compound triggers the “methylation” process of making well-formed DNA.
When you have (even just slightly less) vitamin B12 than required, i.e. a (small) deficiency, DNA in new cells can have weak links between chromosomes. And that makes cells more likely to form mutations linked to cancer. [2]
But you can reverse the slide to cancer even after these mutations occur. A study in the famous Journal of the American Medical Association found that taking vitamin B12 and folic acid (vitamin B9) makes the difference. It not only stops the progress of precancerous changes but also helps reverse the damage. [3]
This is why enlightened doctors encourage women to ensure they are getting enough vitamin B12. Many women are simply NOT getting enough B12, because they have followed low-fat diets in their efforts to lose weight and thus have cut back on fatty meats, fish, dairy and eggs.
Unfortunately, low-fat diets are a big cause of vitamin B12 deficiencies. You can only get B12 by eating a primal diet rich in animal products. This is because vitamin B12 is only produced in the gut of animals. You simply cannot get it from plants.
Some of the best food sources of vitamin B12
Type of Food
Micrograms (mcg)
per serving
Liver, beef, braised, 1 slice
48.0
Clams, 85g / 3 oz.
34.2
Trout, rainbow, wild, cooked, 85g / 3 oz.
5.4
Salmon, sockeye, cooked, 85g / 3 oz.
4.9
Trout, rainbow, farmed, cooked, 85g / 3 oz.
4.2
Beef, top sirloin, broiled, 85g / 3 oz.
2.4
Yogurt, plain, 235g / 1 cup
1.4
Haddock, cooked, 85g / 3 oz.
1.2
Tuna, white, 85g / 3 oz.
1.0
Milk, 240ml / 16 tablespoons / 1 cup
0.9
Cheese, Swiss, 28g / 1 oz.
0.9
Egg, large, 1 whole
0.6
Chicken, roasted, ½ breast
0.3
B12 from vegetarian sources?
Some dieticians claim you can get B12 from plant sources, such as seaweed, fermented soy, spirulina and brewer’s yeast. In reality, these foods only contain analogs of B12 called “cobamides”. Cobamides can block your intake of B12 and increase your need for the real thing. [4]
Why women need to supplement vitamin B12
We have seen how vitamin B-12 deficiency is especially common in vegans and vegetarians because typical vitamin B12 sources (meats, yoghurt, etc.) are simply not present in their diets.
But even meat eaters eating B12 foods several times a day may be deficient in B12 due to poor digestion, particularly older people who suffer a diminished ability to absorb nutrients in their small intestine.
Vitamin B12 can only be absorbed in the small intestine, and due to common intestinal ailments, absorption can be blocked. Vitamin B12 deficiency can be caused by low stomach acid and heavy alcohol use. Drugs like proton pump inhibitors (Prilosec and Nexium) interfere with B12 and so do diabetes drugs like metformin or pain pills. Moreover, intestinal parasites can also strongly block its absorption in the gut. [5]
Because of all this, many women (in particular) need to supplement vitamin B12. According to the National Institutes of Health, most adults need just 2.4 mcg per day. But women may need to take much more than that.
According to Dr Al Sears, women should take 100 mcg vitamin B12 per day. However, he advises many of his patients to take as much as 2,000 mcg per day. He claims that this is safe because “the body excretes any excess or stores it in the liver for later use”.
How to choose the right vitamin B12 supplement for you
Tags: vitamin B12, women, breast cancer, fatigue, shortness of breath
References
1. Wu K, Helzlsouer KJ, Comstock GW, et al. “A prospective study of folate, B12, and pyridoxal 5-phosphate (B6) and breast cancer.” Cancer Epidemiol Biomarkers Prev 1999;8:209-17.
2. Feinberg AP, Vogelstein B. “Hypomethylation distinguishes genes of some human cancers from their normal counterparts.” Nature, 1983;301:89-92.
3. Heimburger DC, Alexander C, Birch R, Butterworth CE, Jr, Bailey WC, Krumdieck CL. “Improvement in Bronchial Squamous Metaplasia in Smokers Treated With Folate and Vitamin B12: Report of a Preliminary Randomized, Double-blind Intervention Trial.” JAMA. 1988;259(10):1525-1530.
4. Watanabe F et al, “Pseudovitamin B(12) is the predominant cobamide of an algal health food, spirulina tablets.” J Agric Food Chem. 1999;47(11):4736-41.
Tai chi is “movement meditation”, so even if you cannot sit or lie down long enough to meditate, consider tai chi instead.
Research has confirmed [1] many similarities between meditation and Tai chi.
In a study [2], elderly Chinese adults living in group homes were placed in tai chi, walking, social interaction, or no intervention groups.
The tai chi group saw:
increases in brain volume,
verbal learning, and
verbal fluency, as well as
improvements in dementia scores.
Tai chi also lowers cardiovascular risk [3] in women (more below), just like meditation.
Tai Chi and COPD
COPD, or Chronic Obstructive Pulmonary Disease, is the name used to describe a number of conditions affecting the lungs including emphysema and chronic bronchitis.
COPD makes it difficult to breathe and often makes everyday tasks a real challenge. But with the right support, it is possible to live well with COPD.
Recent research has found that Tai Chi can be beneficial to COPD patients. It is thought to improve functionality without worsening breathlessness, a common and uncomfortable symptom of chronic respiratory disease.
Tai Chi for Cardiovascular Disease
Several have shown that tai chi can reduce certain cardiovascular risk factors, including reducing levels of total cholesterol and triglycerides, increasing levels of “good” HDL cholesterol and slowing heart rate.
There is also quite a bit of evidence to suggest the practice can improve blood pressure. Harvard doctors who conducted a systematic review of the medical literature in 2008 [6] found that 22 of 26 studies reported reductions in blood pressure among participants who practiced tai chi.
One 1996 trial [7] that randomly assigned 126 heart attack survivors to either a tai chi, an aerobic exercise or a non-exercise support group for eight weeks found improvements in both diastolic and systolic blood pressure (the top and bottom numbers) only in the tai chi group. Participants were also more likely to stick with the tai chi program over time.
The studies in a review of tai chi for anxiety, depression and psychological well-being [9] showed that tai chi interventions have beneficial effects for various populations on a range of psychological well-being measures, including depression, anxiety, general stress management, and exercise self-efficacy.
A 2015 meta-analysis [10] of randomised-controlled studies showed that Traditional Chinese Exercise can significantly improve the quality of life and depression of patients with chronic diseases
Tai Chi for Insomnia
Clinical trials in general settings indicated that tai chi improves insomnia symptoms was associated with improved sleep quality, fatigue, depressive symptoms in healthy older adults with moderate sleep complaints compared to sleep seminars [11]. Findings from another study showed that long-term (one year and over), rather than short-term, tai chi practice led to improvements in sleep and reduction of biomarkers associated with cardiovascular, metabolic and inflammatory disease risk in older adults with chronic insomnia. [12]
In addition, a systematic review and meta-analysis of 11 studies involving 994 patients evaluated the effect of tai chi on sleep quality in healthy adults and those with chronic conditions. Data revealed that tai chi practice for 1.5–3 hours per week for 6–24 weeks significantly improved sleep quality, although the studies were heterogeneous and some lacked methodologic rigor. [13]
Among breast cancer survivors with insomnia, 3 months of TCC reduced cellular inflammatory responses, and reduced expression of genes encoding proinflammatory mediators. Given the link between inflammation and cancer, these findings provide an evidence-based molecular framework to understand the potential salutary effects of TCC on cancer survivorship. [15]
Tai Chi for Balance
Falls can be devastating, particularly in older people. Yet falls can be prevented.
Balance studies clearly show that retraining programs can decrease the risk of falls by 45%. In particular, studies show that people who practice tai chi (with its gentle stretching movements) have a significantly better proprioception (body awareness in space) and better reaction times than people of the same age who do not practice similarly balance-intensive activities. [16]
CONCLUSION
In general, researchers say that more studies would be helpful. Many of the trials that have been done [17] are small, prescribe different regimens and different types of tai chi, and follow people for varying amounts of time. Those limitations make it hard to draw firm conclusions about the effects in traditional scientific studies.
What we do know is that tai chi, characterised by gentle movement and deep breathing, offers a non-traditional form of exercise that may appeal particularly to elderly or frail individuals and those who “get bored at the gym,” said Alona D. Angosta, who wrote a review of the research on tai chi [18]. We also know that tai chi is unlikely to do anyone any harm and many report tai chi practice has benefited them at various levels (including stress reduction, I would add).
***
Emanuela is a fully qualified L4 chronic respiratory disease exercise instructor and phase IV cardiac rehab exercise instructor with a teaching older adults qualification. She has been teaching Tai Chi Qigong Shibashi sessions since 2011.
Just 15-20 minutes of tai chi a day have amazing effects in terms of improving mood, circulation and reducing stress.
To find out about tai chi sessions currently available, or to register your interest, please contact Pilates Fitness.
[2] Changes in brain volume and cognition in a randomized trial of exercise and social interaction in a community-based sample of non-demented Chinese elders http://www.ncbi.nlm.nih.gov/pubmed/22451320
How to choose the right vitamin B12 supplement for you
Other posts (like this one) have discussed why it is essential to have sufficient levels of vitamin B12, particularly for women.
It is often said that B vitamins work better, and are better absorbed, when you take all of them, so it is a good idea to take a good “B complex” instead.
Vitamin B12 supplements are available in capsules, patches, lozenges, or sublingual sprays.
But beware of the different forms… there are two main forms of vitamin B12: one used in cheap supplements and a superior form which is often contained in higher-quality multimineral formulas as well as high-quality B12 supplements
CYANOCOBALAMIN. This is the most commonly available form of vitamin B12 on the market is the cheap synthetic form that is actually bound to a cyanide molecule (cyanide, the poison). Cyanocobalamin is contained in all the cheap vitamins made by pharmaceutical companies and low-quality vitamins sold in supermarkets and discount stores. Removing the cyanide molecule from the vitamin and then flushing it out of your body requires using up “methyl groups” of molecules in the body that are needed to fight things like homocysteine (high levels of which cause heart disease). By taking low-quality cyanobalamin, we are actually stealing methyl groups from your body and making it do more work at the biochemical level. This uses up substances such as glutathione that are often in short supply anyway, potentially worsening our overall health situation rather than helping it. This is one of the reasons why low-grade vitamins may actually be worse for your body than taking nothing at all! Avoid cyanocobalamin!
METHYLCOBALAMIN. This is the coenzyme form of vitamin B12. It is known as methylcobalamin or methyl B12. It is the only form of vitamin B12 which can directly participate in homocysteine metabolism. In addition, converting homocysteine to methionine via methyl B12 generates an increased supply of SAMe (S-adenosyl methionine), the body’s most important methyl donor (important to support health).
In short, avoid all supplements with cyanocobalamin and choose methylcobalamin instead.
How should we take this methylcobalamin?
Sublingual is better than capsules/tablets because more absorbed
Exercise Improves Everything in Menopause source: Daily Mail
Exercise is good for you, regardless of your age.
There have also been many reports over the last few years of exercise reducing menopausal symptoms such as hot flashes, fatigue and irritability [1, 2].
But a new study [3] coming out of the University of Massachusetts Amherst and presented at the 2015 annual meeting of The North American Menopause Society (NAMS) shows that some types of physical activity have a greater impact on body composition in postmenopausal compared to premenopausal women.
The encouraging part of the study is that postmenopausal women may have more control over their body composition (meaning relative percentage of body fat and muscle) than their premenopausal counterparts since their body composition is more impacted by light physical activity, such as casual walking or yard work, and by sedentary behaviour.
A total of 630 premenopausal and 274 postmenopausal women participated in the study.
Not surprisingly, postmenopausal women, on average, exhibited:
less total movement and
more sedentary time than premenopausal women.
Also, as expected:
higher total movement and physical activity, along with lower sedentary behavior, were associated with a lower BMI, waist circumference and percentage of body fat
BUT did not hold to the same extent in both groups.
“Across the board, for each measure of body composition, we found that light physical activity had a greater impact in postmenopausal compared with premenopausal women,” says Dr. Lisa Troy, lead author from the University of Massachusetts.
Moreover, they found that “sedentary behavior was more strongly associated with waist circumference in postmenopausal women. This is an important public health message because, as women go through menopause, physiological changes may decrease a woman’s motivation to exercise. What we’ve found in our study suggests that doing even a little bit of exercise may make a big difference in body composition.
Regular exercise has so many benefits for women of all ages, from providing more energy and greater mobility to helping to build bone density,” says Dr. Utian. “This study suggests, though, for postmenopausal women, weight management may be improved with a variety of physical activities.”
Take-away message:
For postmenopausal women, all exercise (even light and moderate intensity) has a positive effect in terms of reducing BMI, waist circumference and percentage body fat.
Take some daily exercise: take a brisk walk, walk your dog, do gardening, housework, Pilates, some resistance training… how about our Friday vitality circuits? It is perfect to reduce body fat and toning up.
Oregano compound induces programmed cell death in cancer cells
Carvacrol – most studied compound in oregano oil
Carvacrol (cymophenol) is a monoterpenic phenol that has been referenced in several scientific research studies as a powerful antibacterial agent against pathogenic fungi, yeast and bacteria as well as human, animal and plant pathogenic micro-organisms including drug-resistant and bio-film forming micro-organisms [1,2]. It is present in Thymus vulgaris, Carum copticum, origanum and oregano essential oils [3].
Studies have shown anti-tumor effects of carvacrol on human metastatic breast cancer cells, MDA-MB 231, indicating that the compound could have a potential therapeutic significance in treating cancer [4].
At the Experimental Biology 2012 conference, held April 21 to 25 in San Diego, it was reported that carvacrol, a compound found in oregano, induces apoptosis (programmed cell death) in cultured prostate cancer cells [5]. Apoptosis is programmed cell death, something that occurs naturally in “healthy cells” but does not happen in cancer cells, leading to an uncontrolled cell growth and cancer development.
Dr Supriya Bavadekar, PhD, RPh and her colleagues at Long Island University in Brooklyn administered increasing concentrations of carvacrol to androgen-sensitive metastatic human prostate cancer cells and assessed cell viability after 48 and 96 hours. The team observed a dose-dependent effect for carvacrol, due to the induction of apoptosis. The study is the first to reveal an antiproliferative effect for the compound in prostate cancer cells.
“We know that oregano possesses antibacterial as well as anti-inflammatory properties, but its effects on cancer cells really elevate the spice to the level of a super-spice like turmeric,” stated Dr Bavadekar (assistant professor of pharmacology at Long Island University’s Arnold & Marie Schwartz College of Pharmacy and Health Sciences). Oregano is an spice regularly used in culinary recipes, pizza and even an important part of the Mediterranean diet, considered in general as safe.
“Some researchers have previously shown that eating pizza may cut down cancer risk,” she noted. “This effect has been mostly attributed to lycopene, a substance found in tomato sauce, but we now feel that even the oregano seasoning may play a role. Dr. Bavadekar said that the initial data indicates “a huge potential in terms of carvacrol’s use as an anti-cancer agent”, and “If the study continues to yield positive results, this super-spice may represent a very promising therapy for patients with prostate cancer,”.
Apigenin – another compound of oregano
Oregano also contains other anti-tumour compounds, such as apigenin [6,7].
Apigenin is a natural flavonoid found in many herbs and fruits, as for example Chamomile (Anthemis nobilis). Other apigenin food sources include apples, celery and also some spices as oregano, tarragon, cilantro, basil, parsley, onions, oranges, tea, chamomile and wheat sprouts. Other herbs as endives and cloves have also a considerable amount of this active constituent.
Oregano Also Kills Norovirus!
Oregano oil and carvacrol have also been shown to be effective against norovirus (MNV) by inactivating it within 1 h of exposure. Carvacrol has therefore potential as a natural food and surface (fomite) sanitizer to control human norovirus [8].
Flavonoids Reduce Cancer Risk in General
Recent studies on different types of flavonoids and the benefits of a high dietary intake of fruits and vegetables suggest that the intake of fruits and vegetables rich in certain types of flavonoids, mainly apigenin, epigallocatechin gallate, delphinidin and genistein appear to be associated with a lower incidence and risk of cancer [9].
CONCLUSION
Oregano, with its various compounds, has anti-bacterial, anti-inflammatory and anti-tumour compounds.
Prostate cancer is generally very slow-growing, so the recent trend is to opt for surveillance for many patients rather than have immediate treatment [10]. With oregano compounds having been shown to be anti-bacterial, anti-fungal and to induce apoptosis of tumour cells, you could do worse than add oregano to your diet whether you are male or female.
High intake of fruit and vegetables rich in flavonoids appear to seem to be protective against cancer. Yet another reason to eat more fruit and vegetables!
References
[1] Use of rosemary, oregano, and a commercial blend of essential oils in broiler chickens: in vitro antimicrobial activities and effects on growth performance. Mathlouthi N, Bouzaienne T, Oueslati I, Recoquillay F, Hamdi M, Urdaci M, Bergaoui R. Department of Animal Production, Ecole Supérieure d’Agriculture du Kef, University of Jendouba, 7119 Le Kef, Tunisia, France.
[2] Antimicrobial activity of carvacrol: current progress and future prospectives. Nostro A, Papalia T. Pharmaco-Biological Department, Faculty of Pharmacy, University of Messina, Italy.
[3] Anti-proliferative and pro-apoptotic effect of carvacrol on human hepatocellular carcinoma cell line HepG-2. Yin QH, Yan FX, Zu XY, Wu YH, Wu XP, Liao MC, Deng SW, Yin LL, Zhuang YZ. Department of Medical Oncology, The First Affiliated Hospital of University of South China, Hengyang, 421001, People’s Republic of China.
[4] Anti-proliferative effects of carvacrol on a human metastatic breast cancer cell line, MDA-MB 231. Arunasree, KM. Phytomedicine. 2010 Jul;17(8-9):581-8. doi: 10.1016/j.phymed.2009.12.008. Epub 2010 Jan 22. http://www.ncbi.nlm.nih.gov/pubmed/20096548
[5] Long Island University Press Release.
[6] Apigenin Attenuates Insulin-Like Growth Factor-I Signaling in an Autochthonous Mouse Prostate Cancer Model. Shukla S, Maclennan GT, Fu P, Gupta S. Department of Urology, Case Western Reserve University, 2109 Adelbert Road, Wood Research Tower, RTG01, Cleveland, Ohio, 44106, USA.
[7] Plant flavone apigenin inhibits HDAC and remodels chromatin to induce growth arrest and apoptosis in human prostate cancer cells: In vitro and in vivo study. Pandey M, Kaur P, Shukla S, Abbas A, Fu P, Gupta S. Department of Urology, Case Western Reserve University, Cleveland, Ohio.
[8] Antiviral efficacy and mechanisms of action of oregano essential oil and its primary component carvacrol against murine norovirus. Gilling DH, Kitajima M, Torrey JR, Bright KR. J Appl Microbiol. 2014 May;116(5):1149-63. doi: 10.1111/jam.12453. Epub 2014 Feb 12. http://www.ncbi.nlm.nih.gov/pubmed/24779581
[9] Anticancer properties of flavonoids: roles in various stages of carcinogenesis. Clere N, Faure S, Martinez MC, Andriantsitohaina R. INSERM UMR U694, Université d’Angers, Angers, France.
Meta-analysis concludes that supplementing with vitamin C is associated with lower blood pressure
On April 4, 2012, the American Journal of Clinical Nutrition published a review by researchers from Johns Hopkins in Baltimore which reports a reduction in systolic and diastolic blood pressure in associated with vitamin C supplementation.
For their analysis, Edgar R. Miller III and colleagues selected 29 randomized clinical trials conducted between 1996 and 2011 that involved the oral administration of vitamin C for at least two weeks. Average pre-treatment systolic blood pressure ranged from 117 to 175 mmHg, and diastolic from 73 to 97 mmHg. The dose of vitamin C used in the studies varied from 60 to 4000 milligrams per day, with a median dose of 500 milligrams daily.
In a pooled analysis of the trials’ participants, vitamin C supplementation was associated with a 3.84 mmHg reduction in systolic blood pressure and a 1.48 mmHg reduction in diastolic pressure. When trials involving patients with hypertension were analyzed, reductions averaged 4.85 mmHg and 1.67 mmHg respectively.
What could explain this? Mechanisms posited for vitamin C in reducing blood pressure include an increase in a cofactor for endothelial nitric oxide synthase (which increases the production of nitric oxide), and improvement of endothelial function of brachial and coronary arteries.
“This meta-analysis is the first quantitative review of randomized trials evaluating the effect of vitamin C supplementation on blood pressure,” the authors announce. “In short-term trials, vitamin C supplementation reduced systolic blood pressure and diastolic blood pressure. Long-term trials on the effects of vitamin C supplementation on blood pressure and clinical events are needed.”
October 2015 – Study highlights which fruits and vegetables can aid weight loss
We often hear talk of fruit and vegetables being good for us, to stay slim and healthy, but does it matter which we choose in terms of lower body weight?
A recent study study compared 70 fruit and vegetables in relation to body weight changes. The study was a huge observational study which followed the diets of 133,468 men and women for 24 years. It looked at their consumption of 70 unprocessed fruits and vegetables in relation to their body weight.
Study Results (summary):
* When the participants increased their intake of higher-fibre, non-starchy, lower-glycaemic vegetables, particularly cruciferous vegetables like broccoli, cauliflowers and Brussels sprouts, their weight went down: 0.25 lbs (0.11kg) of body weight per daily serving over 4 years.
* Whole fruits (not juices!), mainly berries, apples and pears, which are low-glycaemic, contributed to greater weight loss: 0.53 lbs (0.24kg) per daily serving over 4 years.
Limitations:
The study depended on self-reporting (of food intake and portion sizes, as well as weight reporting), which is known to be unreliable. Still, you could do worse than follow the highlighted recommendations.
Comment:
High-fibre, non-starchy, low-glycaemic vegetables are quite filling and you can eat bigger portions of these foods without feeling deprived. They are great a great choice if you enjoy eating until complete satiation.
