Type 2 diabetes by Anni Dahms

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My oldest grandchild and his fiancé are currently visiting me. Mads has a very special connection to Spain, as he lived here for a year together with his father and attended school here as well. Mads was very involved in the daily operations in the store, where we discussed at length the significance of vitamins, minerals, and how a quality diet effects the health of a person. The years must have affected him greatly, as he chose to study human nutrition and finished with his doctoral dissertation at 28 years of age. It therefore seemed natural to ask Mads if he would provide his scientific input to this article, which I had chosen should revolve around type 2 diabetes.

Diet’s significance in type 2 diabetes

Mads Vendelbo Lind
Scientist, PhD
madsvlind.com
Institute of Sports and Nutrition
University of Copenhagen

Type 2 diabetes is a disease, where the blood sugar levels become too elevated and the body can no longer regulate it on its own. It can lead to a long list of other diseases, such as heart and nerve afflictions. Type 2 diabetes was called “old man’s sugar disease” back in the day, as you would normally be diagnosed and treated for the disease at an old age. However, this is no longer the case, as the obesity epidemic is developing, the number of cases of type 2 diabetes has skyrocketed. Studies have shown that there has been an increase in type 2 diabetes cases from 5% in 1980, to 10% in 2020. But can you do anything to prevent type 2 diabetes? And how do you know if you are at risk? The difference between type 1 and 2 diabetes With type 1 diabetes, your insulin production will completely stop. This is caused by the body’s own immune system, as it will eliminate all the cells that produce insulin. This usually happens to young children or adults, and it mandates that you get your insulin regulated with injections. It is still not known what exactly causes type 1 diabetes, and we therefore don’t exactly know how to prevent it. Type 2 diabetes primarily affects adults, even though it in rare cases also can be observed it highly overweight children. The disease is hereditary, which means that our genes also plays a role in whether or not we develop diabetes. Type 2 diabetes is in many cases caused by an unhealthy lifestyle with little physical activity and poor dietary habits. Therefore, a lot of energy is spent on researching the disease, and how you could prevent and treat the disease, to decrease the severity of the affliction.

Type 2 diabetes, precursors, fatty liver, and aging
There are a number of different ways, that you could go about finding out whether you are at risk of developing type 2 diabetes. You are at a heightened risk if you are heavily overweight (BMI over 30 and/or a waist size over 88 cm for women and over 102cm for men), if you have a parent or a sibling with type 2 diabetes, have had diabetes during a pregnancy, receive medication in connection with cardiac disease, high blood pressure, elevated cholesterol, is a smoker, or has a high alcohol consumption. But just because you are in the risk group, doesn’t mean you have to suffer from type 2 diabetes. It is normally a disease which develops slowly, and where the regulation of the blood sugar is gradually worsened. Researchers have now started to talk about the precursors to type 2 diabetes, also referred to as pre-diabetes, where you already can see that the blood sugar levels are slightly elevated, without being so high that it can be called a disease. Pre-diabetes will often come with a series of other symptoms, such as heightened blood pressure, cholesterol, and a fatty liver, which is why there is such an interest in preventing the development of the disease. During the research, a large emphasis has been placed on preventing further development of the disease once it has been contracted. A lot of effort has also been spent on examining how a reordering of a lifestyle can be used to prevent type 2 diabetes.

The diet and type 2 diabetes prevention
I am researching what role the diet has in the prevention and the development of type 2 diabetes. Together with a series of researchers have we examined how eating whole-wheat products affects the blood sugar regulation, instead of products containing white ore pre-processed corn. We found that it can provide small changes in weight, which in turn might bring small improvements in the blood sugar regulation. We are currently examining the diet’s significance among inuits in Greenland. There we are examining whether the traditional Greenlandic diet might be able to slow down the explosion of type 2 diabetes, which has also arrived in Greenland, after the western foods such as burgers, pizza, chips, and candy has become everyday consumer goods in Greenland.

There is some general advice you can follow, to both eat healthy and prevent type 2 diabetes.

  • Eat rough (by for instance choosing whole-wheat).
  • Eat a varied diet.
  • Don’t eat too much.
  • Eat plenty of greens and a bit of fruit.
  • Cut down on the alcohol consumption.

In order to prevent type 2 diabetes, it might be beneficial to reduce your carbohydrate consumption, such as sugar, candy, soda, but also when it comes to rice and potatoes. It can contribute to extra large fluctuations in your blood sugar, and the body prefers amounts which are easier to regulate. To prevent type 2 diabetes, it has been shown that even small weight losses of 2 – 3 kg can have great significance, it can reduce your risk of developing type 2 diabetes by up to 30%. Even small changes in your lifestyle can have major implications for the development of type 2 diabetes. It can also help if you have already developed type 2 diabetes. Symptoms of type 2 diabetes are extreme thirst, many toilet visits, itchiness, and tiredness. If you experience this, then consult your doctor.


Here ends Mads’ part of the article and I will end by recommending different dietary supplements, which I have experienced can bring improvements when suffering from type 2 diabetes and help prevent complications later in the process.

Dietary supplements

  • Strong vitamin-B tablets daily. You could also supplement with an extra 100 mg vitamin-B6.
  • Magnesium can together with vitamin-B6, prevent complications.
  • Vitamin-C I large doses, for instance 1000 mg twice a day, preferably with added bioflavonoids.
  • Vitamin-E can be a good supplement to improve circulation.
  • Zinc can help prevent eye complications. It is best to take it in the evening.
  • Almost all people lack vitamin-D, which can aid in preventing type 2 diabetes.
  • Chromium can help reduce the cravings for sweets and regulate the cholesterol levels in the blood.
  • Life important fatty acids, such as Omega-3.
  • Berberine is often used in Chinese medicine and have shown very effective in combatting type 2 diabetes.
  • Taurine 500 mg 3 x daily. Can prevent complications and trouble with the eyes.
  • You might benefit from a detox or going on a liver diet a few times a year.

Remember that especially with type 2 diabetes, you personally have the possibility to take on the responsibility of the disease. You could for instance change your lifestyle to a healthier one. A good opportunity could be to challenge the entire family, this also applies to the exercise part of a healthy lifestyle. You could perhaps contact a doctor who is well informed about the disease. The person could perhaps give you some advice on how you should plan your diet and exercise habits. There are some doctors who, together with the patient, will help fill out diet and exercise schedules. Meetings are then planned and conducted until you and your family can manage the changes on your own. It is important that you start with a level that will challenge you, but not become a stress factor. Be careful with too much alcohol, fast food, ice cream, and other sugary treats, as well as all the different energy drinks. I hope with all my heart that you will avoid being a part of the diabetes statistic, which Mads mentioned is in rising rapidly these years.

With the above mentioned in mind,
I hope you have a great summer!

 

 

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Sunshine and Summer by Anni Dahms

We have just started the first large summer month, where many people go on vacation to enjoy the sun and the ocean.

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The sun can both give live and it can kill. However, one thing is certain, without the sun there wouldn’t be any life. We have just started the first large summer month, where many people go on vacation to enjoy the sun and the ocean.

I’m currently sitting in my office looking into an intense blue sky. I’m probably admiring it a bit more than I usually do, as I’ve just read an article about the many areas of our Earth where we, for different reasons, never see a real blue sky anymore.

There might be more reasons why we should enjoy the summer and the heath.

Global warming is a topic discussed everywhere, and what could be the best way to prevent or mitigate it.

However, some brave scientists are arguing against global warming, and are instead warning against a coming mini ice age.

A new article from Dr. Sircus, posted on http://www.coldclimatechange.com, and called climate intelligence, is describing new data showing that many places are becoming colder.

The article is dated as late as the 1st of May and forward.

Multiple researchers from different countries have mentioned the possibility, that we might be heading into a colder era.

For instance, the meteorologist Paul Dorian warns that a significant drop in the sun’s activity is a sign that an ice age is coming. The sun hasn’t been as quiet as it is now, for at least 100 years. This view is shared by, among others, professor Valentina Zharkov from the University of Northumbria.

But we all know that it’s rarely easy to predict the future. Right now, the sun is shining from a blue sky, which is letting us know that we should prepare for the summer and be extra mindful of our bodies and skin.

There are different types of people who need to be extra careful with their skin during the summer period. People with red hair are often very pale, and have a hard time withstanding direct sunlight. The same goes for people who suffer from vitiligo. Those are the people we see with white spots on their skin, because they are missing brown skin cells on certain parts of the body.

I have a good friend with vitiligo, and we have just discussed how he can best get through the summer, whilst still being able to enjoy it.

 

Vitiligo
My friend has a job where he’s outside a lot. I suggested that he should have his vitamin-D levels examined, as a vitamin-D deficiency is very common among people who suffer from vitiligo.

There are two afflictions which always come to mind, every time I see a person with vitiligo. These are possible problems with the thyroid gland, or perhaps trouble with the kidneys. However, this is not always the case.

My friend thought that his vitiligo might be caused by extreme exposure to sunlight, when he was a teenager and got many nasty burns. The vitiligo itself is harmless, but the white spots on the skin are very sensitive and depending on how much of the skin they cover, they have to be very careful about how much direct sunlight gets on it. There are sunscreens, that can be of great help. Many people with this affliction are happy to use both sunscreens and quality body lotions with Aloe Vera. Aloe Vera has healing properties and increases the elasticity of the skin.

Sun Rays
I’m very jealous of all the wonderful people moving around in the summer months with gorgeous tans. It looks amazing.

It’s important to use high-quality sunscreens so you cause the least damage to your skin, as sunburns can be symptoms of skin damage.

It’s about preventing sun damage and taking care of your skin before and during exposure to the rays of the sun. This process should be both internal and external. It’s also important to take care of your skin if you wish to prevent lines and wrinkles from sunbathing.

Dietary supplements, which are good for the skin and prevents sunburns

  • I personally use Imedeen Tan Optimizer, which is a product that prepares the skin for the sun. The product contains antioxidants and different carotenoids. I’ve discovered, that when I take this supplement, I’m slightly less pale, than I usually am. There are other dietary supplements in trade, which can also prepare your skin for sun expose.
  • Beta-carotene is a precursor to vitamin-A, it’s good for the skin and amazing at aiding the body against the sharp rays of the sun. Beta-carotene can also be found in different vegetables and fruits, primarily in the colors: green, yellow, and red. Such as watermelon, carrots, red grapefruit, and broccoli.
  • Vitamin-C 1 – 2 grams daily.
  • Silicon is an important trace mineral, which strengthens the skin, the mucous membrane, as well as hair and nails.
  • The zinc/copper balance is important for our wellbeing.
  • Make sure you get sufficient essential fats, use unsaturated fats from, for instance flaxseed oil, either through your smoothies or salads.
  • Lycopene is a red dye, which belong to the carotenoid family.

If I really want to appear tan, then I cheat with a little bit of self-tanner. There are many high-quality self-tanners out there, which are easy to apply and gives the skin a natural color. If you decide to start using a self-tanner, then be sure to use a good scrub cream at least a couple of times a week.


Sunbathing
Vitamin-D is called the sunshine vitamin. When you are sunbathing, your skin will form D3 from the sunlight. Vitamin-D is necessary for calcium absorption and bone formation. Furthermore, it also strengthens the immune system and can help prevent cardiovascular problems and decrease your likeliness of developing cancer.

Be careful of using a sunscreen with too high of a factor, as it will reduce your natural production of vitamin-D by up to 90%.

You could for instance enjoy the sun for half an hour daily without any sunscreen between 11 – 15, where the UVB rays are the strongest. It is the UVB rays, which help the body form vitamin-D, and provides the brown effect. In the half an hour I would suggest that you move around and perhaps cover your crown, your nose, and ears, maybe even your shoulders and neck. The sun is strong here in Spain, so if your are light- or red haired like me, then make sure you don’t get burnt. You could alternatively sunbathe every other day without any sunscreen. If you sunbathe in the “outer” hours, then you will get more UVA rays, which can contribute to skin cancer.

The rest of the time where you want to stay in the sun, you should use a sunscreen with the factor that feels good for you personally. It’s very important that you use sunscreens of the highest quality and that they are as clean as possible.

When you are finished enjoying the day’s sun, you should make use of an after-sun cream, preferably with Aloe Vera. You could also use an after-sun with coconut oil. Coconut oil can also have a chilling effect.

Sun rash
If you have gotten a sun rash, then you should get a good cream with Aloe Vera to treat it. When it comes to dietary supplements, then it’s recommended to take tablets with beta-carotene, unsaturated oils with calcium, and magnesium.


Sunburn
If you’ve been unfortunate enough to get an ugly and painful sunburn, then I recommend the following tips:

  • If your case is very severe and you experience nausea or your skin is covered in painful and itchy blisters, then it might be necessary to seek professional medical attention.
  • However, what you could do yourself, is to take a cooling bath with lavender and chamomile oils, maybe even with calendula.
  • Take some extra vitamin-C.
  • If your burn is really awful, then you could add some vitamin-E, together with beta-carotene and increase the number of capsules you take with unsaturated oils, it could also be beneficial with some flaxseed oil.
  • After the cooling shower, you should apply a good after-sun with Aloe Vera.


The hair 

Your hair can easily become dry and bleached. It’s important that you consider good dietary supplements specially directed at your hair.

An important vitamin for the hair is biotin, which is also known as the beauty vitamin, as it has the properties to give you full-bodied hair, smooth skin, and strong nails.

If you don’t have sufficient biotin in the body, then you might experience dandruff and hair loss. To get enough biotin from your diet, then you need to eat plenty of soya beans, liver, nuts, and beer yeast, combined with vegetables, berries, and fruits. You will also benefit from dairy products such as cheese.

It’s also possible to buy shampoos and conditioners with biotin. However, you should obviously make sure that they are clean and of a high quality.

Selenium can also play a part in giving you a full-bodied hair with plenty of shine. The dose should be around 100 mcg daily. It’s a strong antioxidant, which many people are missing, since there are many areas where there isn’t sufficient selenium in the earth.

The eyes

The sharp sun can be very hard on your eyes. Make sure you use some quality sunglasses, and it’s a great idea to keep them on, even when you are sitting in the shade. The rays hitting the ocean, or the swimming pool can be heavily reflected. If you experience itchy and irritated eyes, then you should consider using soothing eyedrops, such as Coliter, which is made with chamomile flower and witch hazel flower, in sterile water.

If you use contact lenses, then take them out until the irritation has healed completely.

If you don’t experience a rapid improvement, then you should seek medical attention.

Have an amazing summer!

Nutrition for vegan athletes – Part 2

Last month I wrote a post about nutrition for vegan athletes where I told about protein, iron and multivitamins. Go check that out if you haven’t yet! On this post we are going to get into 3 nutrition more for vegan athletes.

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MAGNESIUM

Magnesium is really important to athletes. It regulates hearth rhythm, supports normal functioning of muscles and blood vessels. It can boost your exercise performance. Magnesium deficiency is quite common. Especially runners and endurance athletes tend to need more magnesium. During exercise your magnesium need can be 10-20% higher than when you are resting.

You can have magnesium enough from vegan diet for example almonds, broccoli, dark chocolate, spinach, oat, sesame seeds, quinoa, black beans and spirulina are rich in magnesium.

Like I told already runners have higher risk to get magnesium deficiency and I really can feel the difference after running if I am taking magnesium or not. When I don’t take it after long run I usually wake up middle of the night because my legs are cramping. That is actually one of the most common sign of magnesium deficiency. Other deficiency symptoms are low energy, hormone problems, depression and anxiety, sleeping problems and high blood pressure.

If you have some of these symptoms you could try magnesium supplement. Best time to take magnesium is at the night before bed because it has relaxing properties. We have this puhdistamo tripla magnesium which contains three different type of magnesium. It is really clean supplement without any additives and it doesn’t have any animal products so it is suitable for vegans!

 

CARBOHYDRATES

Vegan diet tend to be higher in carbs so this is not something you should be worried about but carbs are really important to athletes and it really does matter which type of carbs you are eating so that is why I wanted to include them in this post.

Nowadays many athletes just worry about how to get enough protein and are trying to lower carb intakes. Carbs are essential part of any human dietary requirement so avoiding all carbs really doesn’t do anything good. Our body uses carbs as main energy source. They are essential for the normal function of fat metabolism. If we avoid carbs our fiber intake also decreases. Lack of fiber causes problems in the intestine such as intestinal cancer, constipation and irritated bowel. Fiber also can your lower cholesterol and blood sugar levels.

It is true that carbs are everywhere and we get them a lot easily. Like I already said it is also huge difference that where does your carbs come from. If we consume a lot white sugar, white bread and other fast and processed carbs those are bad for us and there is no reason why athletes or anyone would need those in their diet. But on the other hand also legumes, vegetables, berries, fruits and whole grains are carbs sources and those in our diet are really useful. When we eat bad carbs our blood sugar levels rises fast and after a while they come down just as fast. Then we feel tired and we don’t have power to exercise. If we eat vegetables and whole grains our blood sugar levels rises slowly and stays like that and then we have power to do exercise.

CALORIES

Usually vegan food is lower in calories than meat, eggs and dairy products. That is why I wanted to take this topic here. If you change your diet from eating meat to vegan you can easily lack calories. Key word is just eat more. If you want to enhance your sport performance it is really important to get enough calories. If you go to gym and try to gain muscles you have to get about 200 kcal more than your daily calorie consumption. You have to feel satisfied after every meal and you know that you get calories. If you eat only salads and low calorie vegetables then you feel constantly hungry and lack calories. Your body doesn’t have power to do exercises.

Fortunately it is quite easy to know that are you getting enough calories. Without enough calories your body doesn’t have power and after workout it doesn’t recover. You will be hungry all the time and you might not be able to sleep well.

If you have feeling that after going vegan you are constantly hungry and you don’t have power anymore that might easily just be because you are lacking calories. So what should you eat then. Make your diet variant. Eat vegetables, legumes, berries, fruit, quinoa, oats, nuts, seeds. Actually nuts and seeds are really easy way to increase your calorie intake. Just handful of nuts can be like 100 calories. If you are having hard time to get enough calories you can use oils and protein powders.

 

Just in case if you still think that it’s not possible to get enough protein as athlete from vegan diet here is some vegan athletes who are thriving very well with vegan diet. Go check them on Instagram!

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  • Lewis Hamilton, British race driver, one of the most famous athletes in the world has shown us that you really can win world champions and hold records as vegan. He has told that after starting a vegan diet he feels the best he has ever felt physically and mentally.

 

 

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  • Naturally Stefanie is a vegan fitness youtuber who makes youtube videos for more than 190 000 subscriber. She has been vegetarian more than 10 years and vegan 6 years.  On her videos she shows how to workout and eat as vegan!

 

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  • Heavy weight boxing champion David Haye has told that after he started eating on a vegan diet he wakes up brighter in the morning and his skin, nails and hair has never been better. He weight more than 100kg so his protein amount per day is pretty huge. He has told that in order to get all that protein he uses a lot plant based protein powders and also he developed his own protein powder which is made from quinoa, brown rice and pea protein.

 

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  • Sisters Venus and Serena Williams are both tennis player and they are both vegan! When Venus was diagnosed with Sjögren’s syndrome she decided to start eating on raw vegan diet and her sister and roommate Serena adopted the same diet. Venus has said that changing her diet has made big difference and she feel huge improvements since she was first diagnosed. They have been in a vegan diet since 2012 and after that Serena has won the US Open three times.

 

See you in the shop!

Milla – Anni’s vital shop, Los Boliches

Old Age by Anni Dahms

Senior couple running on beach with dog

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I will soon be 76 years old and I personally feel really good about my age. Life has many exciting development opportunities for me to delve into.

Thanks to computers and the internet with online courses etc. is it now possible for me to raise all the topics, which entertain and interests me, without having to pack my suitcase.

The work in the company brings me large amounts of daily joy, and since I don’t think that the retirement age is a divine decision, have I made the decision that my everyday will continue to be in the store. As long as I feel that I’m making a difference, then I see my life as meaningful.

My work gives me a large boost of energy and a larger awareness come together with it, which continue to make it important for me to improve my skills and my knowledge.

There is however one topic which saddens me when it comes to my age. I feel that when our birth certificate says a certain date, then you easily get labeled and boxed as “old”, now you should probably prepare to slow down your life and end your career. We are often fed the fear of old age, either directly or indirectly. Many old people stand across from me and say “well Anni, the day will come for all of us” whilst they are tightly holding on to their walker, which they might even be able to train themselves out of. I think walkers, wheelchairs, and canes are amazing aids, but it must, in my opinion, never become a pillow. You have to make sure that you are always doing something, always moving your body. I would like to be kept out of the above stated comparison, and I often kindly respond with a decisive smile, “keep me out of your convictions”. Negative words hold a lot of power in my experience, way more than we know.

It is like a grafting from the outside world, that when you are older, new weaknesses will develop and you can’t do anything about it. However, life does get more exciting, and perhaps a bit more challenging if you throw yourself into the fight against old age. As an important role model, am I now looking up to a elderly customer, whom no one gave many chances, but he has just stowed away his walker and cane. He is training every day to increase the number of steps he can take and is walking happy and pleased without and walking-aids. He is a great example of how you, through training, stubbornness, and a positive mindset, can maintain your vitality and confidence throughout life. He cooks his own food, tries new recipes, and through his computer he follows what happens in the world around him, and by doing so he keeps his mind razor sharp.

There are many things we can do regardless of our age, which both rejuvenates our bodies and improves the quality of our lives. I would love to play a part in changing our understanding of what age is and increase the intension of having a wonderful life no matter how old you are.

The diet

We all know that the body is nourished by healthy foods, so the most important thing we can do is to take care of ourselves by eating consciously.

When you organize your food plan, then you have to make it easy to follow, else you probably won’t be following it for a very long time.

It has been very fashionable lately to stick with gluten free foods, and science has shown that there are health-related benefits when doing so in all ages.

When you eat less gluten, then you improve your intestinal health. If you stay away from the gluten which is present in bread and pasta then the intestinal bacteria will change, thus you will feel less bloated with less air in your stomach. A study actually showed, that by quitting eating gluten a small weight loss would follow.

Salt is also a very discussed topic among older people. We are constantly reminded how important it is for our blood pressure to avoid salt. It is also correct that too many people pour way too much salt on their food. Salt contains sodium, which can threaten the heart and blood pressure in a major way. However, it can also be dangerous not to get enough salt. Salt is good in moderation, both for the taste and for your health. At most you should eat 2 – 3 grams daily. Perhaps a bit less if you belong to the older age segment.

Our most dangerous salt trap is premade- and fast foods, such as soya sauce, sausages, snack bacon soups etc. A lot of premade food is salted way too much, to give it taste.

Many researchers have expressed that there still is a need for more studies on the topic, to determine how much salt we actually need.

It is best to consume quality salt, such a Himalaya salt, iodized salt, or herbal salt, which contain a lot of great minerals.

If you eat plenty of fresh vegetables, fruits, and whole wheat products and don’t eat too much animalistic fat, then you have a lifestyle that will serve you well. You should prioritize fish and lean poultry.

Eat plenty of nuts, it will keep your cholesterol under control and seeds, as well as get some of your protein from vegetable sources.

It’s preferable to use a good olive oil or a small spot of butter, if it’s a special occasion.

Stay away from processed sugar, also the hidden ones in the food.

Remember, you become what you eat.

Dietary supplement
It is still a highly disputed topic among experts, whether dietary supplements are harmful or healthy. With my 50 years of experience, have I experienced so many sunshine stories of people whom have taken dietary supplement in a clever way. Many age-related diseases and other afflictions can dramatically change a person’s general condition. However, the personal vitality can be regained and bettered significantly.

  • Strath (formerly known as Biostrath) is mentioned here by name because, as far as I know, there aren’t any similar products. The product is liquid, which makes it perfect for people who have trouble swallowing. It contains 61 different vital substances in an easily-absorbable state.
  • Q10 is a coenzyme, which the body can produce itself, but the production rate decreases as you get older. Q10 is also known as the coenzyme, that provides all our energy cells, mitochondria, with energy.
    Unfortunately does our amount mitochondria start to decrease around age 67. In the journal of gerontology is it described that roughly 80% of our mitochondria are lost at the abovementioned age, compared to when you were 25 years old.
  • In 2006 a new, but unfortunately more expensive form of Q10 was discovered, called Ubiquinol, which is supposedly 8 times easier to absorb. Journal of the American Geriatric Society writes that after 45 years, is the body’s ability to transform Ubiquinone to Ubiquinol is reduced.
    Experts discuss in great length whether Ubiquinol really is better than the previous Q10 Ubiquinone. I can’t personally comment on the topic, but I’ve personally felt an improvement by taking Ubiquinol.
    Q10 can unfortunately only improve the mitochondria’s function, but the product can not create new mitochondria in the cells.
  • Pyrroloquioline quinone or PQQ is a strong, fairly recent dietary supplement, which have been shown to be a perfect partner for both forms of Q10 (Ubiquinone/Ubiquinol). PQQ exits in its natural form in fermented soya beans, tea, green pepper, parsley, kiwi, breast milk.
    I have personally just started taking PQQ 20 mg daily and I already feel that it helps me tremendously.
    I’ve also heard from other customers that they have seen improvements whilst using it, such as they feel younger and stronger, and their blood pressure have dropped in many cases.
  • It would appear that the combination of Q10 and PQQ works as a strong anti-ageing, which both strengthens your heart’s function and physical strength, as well as vitalize the entire body. PQQ’s effect is among others described by the University of California.
  • Omega-3 oils are beneficial for the entire body, brain, and circuitry. If you’re not a fan of fatty fish, then you can also get omega-3 in capsule form, from algae or flaxseed oil. Chia seeds are among the dietary substances, which contain large doses of omega-3. Chronic omega-3 deficiency increases the risk of heart-related diseases.
  • Berberine have, through many years, been used in traditional Chinese- and Ayurvedic medicine and is known for its anti-inflammatory capabilities. It is often used against type-2 diabetes, stomach pain, and for strengthening the immune system and liver. It is also referenced that Berberine can strengthen the mitochondria.

Tips

  • Exercise, exercise, exercise… It is important throughout all your life. If it wasn’t enough that it gives you increased energy and increased cognitive function all day. Studies have also shown that physical training strengthens your heart and circulation, it also increases the number of mitochondria in the muscle cells.
  • Remember your laughter. Play and enjoy your life and remember your ability to get excited. A great laugh will keep you young. Deepak Chopra writes beautifully in one of his books. “Laughter is the stream of love, which flows through the body”.
  • You play a part in keeping your mind youthful, by being mindful and making sure that you constantly progress.
  • One of the most important things to remember is daily gratitude and not to take things for granted.

A telomere by Anni Dahms

Telomere Loss Health Concept

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I My daughter called me one Sunday and asked me with excitement and a little didactically, if I had ever heard of the telomeres. I told her, with a bit of pride, that around 35 years ago I attended a symposium with international scientists, where the topic of telomeres was a part of some of the lectures. I told her that I had shelved the topic, partly because there weren’t many people in my social circle, who had knowledge of the subject and partly because back in those days, people spoke of the topic as if they had found the key to eternal life. My daughter recounted that the telomeres seem to be a topic which is very debated right now at numerous conferences and courses. What is debated is partly its function and partly how we as individuals can strengthen and lengthen our telomeres, so that we might slow or even reverse our aging, fueling us with new energy, even sexually.

What is a telomere?
We have a counter in our body, called telomeres, they are present in our DNA and decide how many times a cell can divide itself, before it ages and eventually dies.

Human cell, chromosome and telomereTelomeres are small DNA sequences, which protect the chromosome-endings every time the cell divides. The telomeres function as a buffer which protects the chromosomes genetic information at cell division.

The research
Since I try my best to keep up to date with the newest research developments in healthy living, have I started to read up on the research on telomeres and telomerase. Telomerase is the enzyme we produce, to build, rejuvenate, and extend the telomeres that we have. The end-point for how long lives can be is, according to scientists’ accounts, roughly around 120 years, which for some reason present some mystical upper-bound for how old human beings can become. There are multiple biblical stories that mention elderly people, but generally in multiple societies, 120 years is more or less the “normal age”. It’s possible in many of these societies to keep a healthy and industrious life with age. The telomeres are shortened with every cell division and scientists believe that it is the shortening of our telomeres that leads to ageing and eventually death. When we are born the individual telomere is quite long and is then reduced throughout life. For instance, on average it will be reduced with 29% at age 35, and from there it will be halved at age 65. Shorter telomeres are connected to chronic illnesses and degenerative diseases such as Alzheimer’s disease. The telomeres can be improved by strengthening the enzyme telomerase. Those factors, with which we can help our telomerase along, seem to be a mixture of a good diet, no drugs or alcohol, enough sleep, and less stress. Stress seem to be a huge factor. A study conducted at the George Mansion university, showed that women with children have shorter telomeres, than women without children. We know that the telomeres are nourished by the enzyme telomerase. This means that having enough telomerase can help repair and rejuvenate the telomeres.

You obviously need a healthy diet!
It is the diet that will help keep your telomeres healthy and strong and help the formation of the enzyme telomerase, which in turn will help the telomeres. Avoid destroying the body with intoxicating drugs, too much alcohol, and refined carbohydrates with sugar, unhealthy fats, and fried foods. You can use coconut oil. It is a healthy alternative, because it can stand the very high temperatures needed when cooking. A high-quality olive oil or avocado oil can also be recommended for use in your daily cooking. In general you should be careful with eating foods that are already cooked or very processed, so that it’s very boiled. When something is very processed, the enzymes are destroyed and with it all the life in the food which was supposed to nourish us. I find it quite absurd that I see more fine and modernized kitchens than ever before, but at the same time it becomes more and more normal to buy precooked meals, with poor oils, sugars, preservatives, artificial aromas, and colorants. How can we even pretend to imagine that foods of such poor quality can provide the body with the nutrients it amicably asks for. Instead the body has to resort to different diseases, such as diabetes, cancer, dementia, heart disease, osteoporosis etc. It is necessary to have proper dietary habits, but don’t stress about it! Stress is very bad if you want to keep your telomeres healthy. Make sure that you eat sufficient amounts of omega-3 fats. That means eating plenty of fatty fish such as wild salmon. Studies have shown that the telomeres aren’t shortened as fast in people with high levels of omega-3 oils. Eat plenty of green-leafed vegetables such as spinach, broccoli, avocado. You could also make different kind of berries a stable part of your diet, such as mulberries, acai berries, raisins, grapes, and red grapefruit. You should also remember fruits such as apple, kiwi, mango, papaya, and pineapple. You want to generally eat more of a plant-based diet, which is rich in antioxidants. Avoid eating too much meat. If at all possible, make sure that the meat is from animals who have had great lives and walked on grass. Lets lenses be a part of your daily diet. Drink plenty of green tea. It is best if you make your own tea and avoid the premade one in bottles. Make sure you get plenty of nuts, almonds, and seeds.

Dietary supplements
It has been shown that a long string of supplements can prevent a premature shortening of the telomeres. As I always say, you have to start with a base of good vitamins and minerals to keep the body in balance.

  • Make sure that you get a vitamin-B supplement, which has all the different vitamin-Bs in high doses. It has been shown that vitamin-B has a positive effect and can help lengthen your telomeres.
  • Additionally, you could take an extra supplement of B12, either as droplets or in spray form. You could also combine the consumption of B12 with folic acid. They are mixed in multiple products.
  • Take vitamin-C, between 1000 – 3000 mg daily. Vitamin-C prevents loss of telomeres, and it also increases the activity of telomerases.
  • It is best to take vitamin-E with different natural tocopherols, between 40 – 400 mg daily.
  • Zinc should be taken in the evening, in doses of around 20 – 50 mg daily.
  • Magnesium in an easily absorbable form, should be taken in the dosage of 400 – 800 mg daily.
  • If you don’t get plenty of sunshine, then remember vitamin-D. If you want vitamin-D naturally, then make sure you get 15 minutes of sun on all your body, 3 -5 times weekly.
  • The amino acid acetyl L-carnitine is both a brain booster and can help active telomerase, which will benefit your telomeres.
  • If you are a vegetarian, or you eat very small amounts of meat, then it might be a good idea to supplement with L-carnosine, which help you maintain healthy telomeres, and repair damaged tissue and remove toxins. Take between 400 – 600 mg twice daily, if you don’t eat meat at all.
  • L-arginine activates the telomerase. Take 500 – 1000 mg daily.
  • Milk thistle, which we normally use to clean our liver, have been shown to have a positive effect on the telomerase activity.
  • The same is true for Gingko Biloba, which is normally used as a brain booster. I recommend that you do a 6-week cure, and then stop for the following 6 weeks.
  • Astragalus, that has been used for thousands of years to strengthen the body, the immune system, and the heart circulation, has been shown to have a fantastic ability to boost telomerase production, to the benefit of the telomeres.

Tips
It has been seen, according to many different studies, that the telomeres have a great importance in the aging process, and they are heavily effected and shorten much faster when we are stressed. Chronic stress degrades the telomeres and as an effect of that, promotes increased aging.
It is therefore of the utmost importance to reduce your stress levels. I think we all cherish life and that we should take stress seriously and work ourselves out of it, by for instance throwing yourself into some healthy diversions, or reduce your work pace or whatever is causing your stress. You might consider seeking professional help, that could give you some tools to better handle your stress, maybe just through some important keywords.
I would like to pin point that I’m sure that living a long life is not only about lengthening your telomeres. I recently read an article about a woman who was roughly 120 years old. She was on the front page of the news papers and were asked to explain why she had such a good health. Without hesitation she answered that it was love. Love for her husband, children, grandchildren, great grandchildren, and other family.
Every day, all day, every single moment we make a choice about how we fill our lives. We choose through life, through the words we speak, the food we eat, through our actions, and those exchanges we have with the outside world and the people around us and the large wonderful world as a whole.
Thus this is reflected in our vitality. If we want to improve it, then it takes true bravery, fearlessness, and a strong self-discipline, which must never become a stress factor…

Autoimmune diseases by Anni Dahms

Cropped image woman with joint inflammation. Female's elbow

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I hear of an increasing number of people that suffer from what is called autoimmune diseases. There are even more and more people that suffer from multiple autoimmune illnesses at the same time.
An autoimmune disease, is when the immune system wrongly attacks its own cells and tissue.

When I was a young nurse, I rarely heard of autoimmune diseases and the expression was used with great respect. Now the word has become more normalized and is used to describe a myriad of different illnesses. 

By looking at the list of what is now considered autoimmune diseases, it looks to me like we might as well call them “our actual civilization diseases”.

I believe, and my belief is shared by many researchers, that a large amount of autoimmune diseases are caused by a leaking mucosa in the intestines. It appears, from researcher’s perspective, that as long as the bacterial composition is in balance, from living and eating reasonably healthy, we will be protected from many illnesses. And on the contrary, if we eat unhealthily, struggle with infections, and use antibiotics or other kinds of medicine, then we become more susceptible to diseases.

The genes we get from our ancestors can be a contributing factor. All ages can develop autoimmune diseases, but some of these diseases are more common when we age. It is thought that roughly 3 – 400,000 Danes suffer from autoimmune diseases. 3 out of 4 of them are women. Researchers have until now discovered over 100 different autoimmune diseases.

Many autoimmune illnesses develop silently over many years. They start for instance with hair loss, tiredness, problems sleeping, muscle pain, and similar symptoms.

Some of the most common illnesses, which are a part of the autoimmune diseases are Sjögren syndrome, type-1 diabetes, lupus, psoriasis, rheumatoid arthritis, Hashimoto’s disease, celiac disease, and many different variations of allergies and asthma.

It would appear that people, who have had certain diseases, such as mononucleosis, herpes zoster, different forms of the herpes virus, gingivitis have an increased risk of autoimmune diseases. I’ve read that having had mononucleosis increases you risk of attracting an autoimmune disease by 30%.

Other large factors can contribute, such as the quality and the cleanliness of our food and beverages, how clean is the air we are breathing? Do we even have any locations with clean air? 

Heavy metal poisoning, too much sun, heat, or cold together with smoking also plays a role.

An interesting discovery has been, that children who live together with furry animals are less likely to develop allergies. 

Other researchers believe that the many vaccinations and other forms of medication contribute in promoting autoimmune diseases.

sund_madThe diet

What dietary changes you should make, obviously depend the given autoimmune disease in question. Nevertheless, some common guidelines can be made. There is not one diet which is great for all autoimmune illnesses, but it is always important with a healthy and varied diet. If you need individual guidance tailored specifically for your illness, then it might be a good idea to contact a skilled dietician or nutritionist, that can provide you with more concrete instructions for what would be good to eat in your situation.

Eat natural and unprocessed foods whenever it’s possible. I think it’s especially important for delicate people to eat ecological.

Avoid too much poor-quality meat, especially be careful with dark meat, too much poor fat, sugar, salt, fast food, too many spices, as well as all forms of alcohol. There have been studies which have shown, that eating a vegetarian diet can decrease the activity of certain autoimmune illnesses.

Avoid cola and coffee, together with all other caffeinated drinks. If you are a devoted coffee drinker, then you’ll be more likely to develop rheumatoid arthritis. Try drinking green tea and other herbal teas and drink juices from fruits and vegetables.

Make sure that you get plenty of good ecological vegetables, fruits, whole-wheat products, fat fish, different nuts, and olive oil of the highest quality. You could also eat a bit of ecological butter, which contains healthy fats.

Some people have a hard time processing dairy products, just as it might be an idea to avoid foods with gluten. Gluten is especially present in wheat, rye, barley, and to a lesser extent in oats. There are researchers who hold the opinion, that glutinous foods can open you up to autoimmune diseases, as they believe that the gluten weakens the mucosa in the intestines and can make it leak. That would mean that food scraps, toxins, virus, and bacteria could flow straight into your blood and in that way provoke an autoimmune disease.

More researchers are also convinced that gluten can be problematic for people who might suffer from an autoimmune illness without being aware of it.

I have personally never been diagnosed with any autoimmune disease, but I’ve discovered that I feel slightly uneasy and have trouble with my intestinal system, as well as my delicate heart which starts racing, after consuming gluten.

In some cases you might also need to avoid foods from the night shadow family, such as tomatoes and potatoes.

Dietary supplements

  • Take a base multivitamin / mineral product of high quality.
  • Make sure to get the important omega-3 oils and combine it preferably with a good flaxseed oil.
  • A completely incredible antioxidant is alpha-lipoic acid. It is an antioxidant that can aid significantly with most autoimmune illnesses. If you start taking alpha-lipoic acid you will, in most cases, feel a rapid improvement. Not only does it help combat autoimmune diseases, it also sharpens the memory.
  • For most of us it will be important with a supplement of vitamin-D. More American researchers believe that many autoimmune diseases can be connected with lack of vitamin-D. There are multiple studies, which show that vitamin-D can help people with mb chron. Vitamin-D is present in foods such as fat fish. If you don’t like fish, then you should have extra focus on getting your vitamin-D supplement. Vitamin-D has a very important influence on the immune system, which makes it functions optimally. The dose should be around 100 mcg daily. The older you are, the higher the chance is that you’ll contract an autoimmune disease. The intestines absorption of vitamin-D is reduced with age. It is therefore especially important to take an extra supplement of this daily.
  • It also might be a good idea with an extra supplement of zinc. If you for instance lack zinc, then it can affect more than 100 different enzyme processes. The doses should be between 20 – 40 mg daily, and it is best to take it in the evening.
  • Supplement with manganese.
  • Take selenium in its organic form, roughly 200mcg daily.
  • Cats claw is good for cleaning out the entire intestinal system and can be helpful with different autoimmune illnesses. It can also help with a set of harmful bacteria, viruses, and parasites. The entire immune system will most likely be improved.
  • Curcumin which is extracted from turmeric counteracts many overreactions in the immune system caused by autoimmune diseases. Curcumin has an antioxidant effect and is an active key ingredient in turmeric.
  • Make sure you get an extra supplement of high-quality vitamin-C, preferably combined with bioflavonoids.
  • It is important to have a healthy intestinal flora. Liquid Vita Biosa is a collection of healthy bacteria and mushrooms, which are great for reestablishing a healthy intestinal flora. There is a myriad of different lactic acid products. It is important to choose one of high quality and to change them every now and again.

Tips

  • If you have silver fillings in your teeth, you might want to consider consulting a dentist with experience and knowledge of safe amalgam removal. Mercury is seen by many experts, as a cause of different autoimmune illnesses.
  • If you are a smoker, then quit it. Smoking can lead to different autoimmune diseases. If it’s too big of a mouthful to quit your cigarettes completely, then I believe in the milder spectrum of therapists, who believes that you should reduce your cigarette consumption to 5 or even better, to 2, then you have made a great effort, and you can realistically live a good life.
  • For and against vaccinations is a very hot discussion topic at the moment. If you are planning on getting a vaccination or you have a child which is about to get vaccinated, then I think it is worth the effort to read up on the views, both for and against, and then use that information to make your own decision.
  • Stress weakens our immune system and is believed to be a triggering factor for autoimmune diseases.
  • The same can be said for getting too little sleep. A good night’s sleep is important for us and our wellbeing.
  • It is therefore essential, that we put our worries behind us when we go to sleep. Keep disturbing elements out of the bedroom. Make sure the room is cool and ventilated and have a quality bed. Keep mobile phones, TV, and computers away from the bedroom.
  • You could for instance read a bit in an uncomplicated book or listen to soothing music.
  • Use your body properly every day, and make sure you get exercise that fits your type, without having it being dependent on elitism or competition, so it doesn’t become a stress factor. It could for instance be a daily walk in a peaceful environment. You should know that, if you exaggerate your exercise, then it might be immunosuppressive.

Important: Enjoy life and happiness

Nutrition for vegan athletes

I’ve heard many times “I would like to go vegan but because I work out I need meat” Well… I am vegan and I work out as well. I go to gym, pilates, run,  play pádel and do yoga. I think that it has been just easier work out as vegan. I feel like I have more energy and the body recover better. So don’t be afraid to go vegan because you are athlete or definitely don’t be afraid to do sports if you are vegan.
I have told on my vegan nutrition post what supplements I recommend for vegans. On this post I will tell you what supplements you should take if you want to work out as vegan. I am not getting into so much those points that I already went through on my vegan nutrition post so go check it if you haven’t yet and keep those also in your mind. Everything what I told there is also good for vegan athletes.

 

PROTEIN

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Like in my vegan nutrition post first which we are going to get in is protein. It is definitely the most questioned topic. For me it’s not difficult to get my daily protein intake full from my diet. I am consuming a lot of legumes, oat, tofu, quinoa, lentils, nuts and seeds. Just remember keep the diet versatile and combine different protein sources because legumes lacks amino acids methionine and cysteine, and wheat lacks amino acid lysine. Quinoa, buckwheat, soy, spirulina and hemp has complete amino acid profile so if you think you might lack some amino acids include these in your diet.
Even though it’s quite easy to get protein from vegan diet athletes can benefit taking extra protein from powders or bars. When average person needs about 0.8 grams protein per kilogram of body weight athletes need 1,2-2,0 grams protein per kilogram of their body weight every day. Protein build, maintain and repairs our muscles and our body can also use protein for energy. In order to get the best results from your exercise you should get protein no more than 2 hours after work out. Not always we have time to cook high protein meals right after work out so in those situations powders and other protein supplements can be useful.
Usually if I’m going to the gym at the morning I like to add a scoop of protein powder to my breakfast smoothie. That way I have power to work out, I don’t feel hungry during my work out and my body recover much better. There are plenty of options of vegan protein powders. We have in Anni’s vital shop rice, soy, pea and hemp protein powders. Also we have these Nordiq’s post-workout and pre-workout protein powders which are specially made for athletes. It’s 100% organic mix of plant proteins, adaptogens, mushrooms and nutritious plants which gives energy, strengthen your mind and body and support recovery. If I go to gym straight from the work it’s easy option just grab one of those pulsin protein bars with me. They are totally natural just made of nuts, fruits, rice and pea protein. We have many different flavours like orange chocolate chip, mint chocolate chip and vanilla chocolate chip and they all are really tasty!

 

IRON

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Iron is not as questioned topic as protein but maybe it should be. Iron deficiency is actually one of most common nutrition deficiency in the world. It is essential mineral found in every cell of our body. There are many vegan iron sources like soy, quinoa, kale, tofu, tempeh, spirulina, chia seeds, dark chocolate, apricot, figs and broccoli. So again remember to keep your diet versatile, eat some of these everyday so you should get enough iron. Depending how often and what type of exercises you do your need for iron can be higher than usual.  Women tend to have more iron deficiency than men and especially women athletes has high risks for deficiency. Our body lose iron through sweating and women lose small amount of iron while menstruation.
Even though there are many vegan iron sources vegans has to be a little bit more careful because there is two types of iron, heme and non heme. Heme is more easily absorbed form and it’s only found in animal products which are usually 40% of heme and rest of the iron is non heme. All plant based iron sources contains only non heme iron. There is also the bright side getting your iron from plant based sources and it is vitamin C. It helps the iron absorb and vegetables usually are pretty high in vitamin C. So if you are a vegan woman who works out you might feel like eating veggies and doing exercises is super healthy and of course it is but also you should be aware that these habits can increase your risk to get iron deficiency. If you are feeling tired or you are not getting wanted results of your work out you might be lacking iron.
I am not taking iron supplements right now. I eat many different iron sources daily and I am taking the OmniVegan multivitamin which has 14 mg iron. I am feeling that those are enough for me. I feel energised and I have power to do my work outs. But if you are feeling that you need more iron we have this amino jern supplement in offer whole March and it is really good choice to people who workout and it is 100% vegan!
Just little reminder that coffee and tea can reduce our iron absorption more than 40% so avoid taking iron supplements or eating your iron sources together with cup of coffee or tea.

 

MULTIVITAMINS

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Keep in mind that when we exercise our body consume more every nutrient so besides to a varied diet take some multivitamins to make sure your body can keep up with your sport performances. We have three different multivitamins which are specially for vegans. OmniVegan, Longo vital vegan and SpectroVEG. Like I already told I am taking right now the OmniVegan one. That’s actually the only multivitamin which I really can feel that it is working for me. I feel more energetic and sleep better when I take that. And for an athlete long and good sleep is really important. Our body recover better while we are in sleep and after good sleep we have so much more energy to do our exercise. OmniVegan is a lot higher in all B vitamins than most multivitamins so that is probably the reason why I sleep better with it. B vitamins regulate the body’s tryptophan levels which is essential amino acid for sleep. Even though this is really high in all B vitamins I really recommend to take also separately vitamin B12. It’s something you can’t find in plant based food and because of its poorly absorption it’s good to take high doses of vitamin B12. If not every day at least few times of week.

Like I told on my vegan nutrition post there are many vegan calcium sources but calcium is also something that athletes should take extra care. It is necessary to our muscle function and bone health. OmniVegan has 150 mg calcium which is great addition but it’s not enough on its own. Make sure to also eat different calcium sources in your diet. Like tofu, sesame seed, nettle, broccoli, kale, tahini, spinach, almonds, hazelnuts. In order to make your calcium absorb take also vitamin D supplement. OmniVegan contains 20 mcg of vitamin D3 but it is quite a small amount because there are not many sources of vitamin D in vegan diet, so I recommend increasing the amount. In our selection we have  this Veg D-3 which has 75 mcg vitamin D3 and together with OmniVegan makes 95 mcg  so that is good amount.

Veg D-3 is on offer until end of the March and you can save up to 2.70€!
 
 
See you in the shop (or at the gym😉)
Milla – Anni’s Vital Shop, Los Boliches