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Archive for August, 2024

Effects of Telomeres on Cellular Aging: Can We Slow Down Aging?

Why are some people aging slower and seem younger than many? Why do some people age quicker than others?

Let’s start by learning about Telomeres, which are found in the genetic heart of your cell: your chromosome. Telomeres live at the end of your DNA. With each cell division, your DNA chromosome gets smaller. These little caps, telomeres, determine how fast or slow you age.

Imagine a shoe lace. The end of a shoe lace has a cap. It is called aglet. It protect the lace from fraying. Your telomere does the same thing to the “lace” of your DNA’s chromosome.

Telomeres listen. And learn. They listen to your body’s instructions as to the way you live. They absorb these instructions. The way you live can speed up or slow down the process of cellular aging. You are born with your own set of genes. But the way you live will influence how your genes react.

Can we help our DNA strands?

The instructions you give your DNA can be good, or bad. The foods you eat influence your telomeres. Your responses to stress play a role. Whether or not you were exposed to childhood stress is a factor. The level of safety in your neighborhood affects your DNA’s telomeres, too. Exercise also has an impact.

Good cellular health tips:

One of the points to good cellular health is to consider is how you manage stress. The outside world can create havoc inside our bodies. This happens when we allow the tension to build and build without a proper release. We need to learn how to handle stress. Our life experiences, and the way we respond to them can actually change the length of the telomere. It can actually change the way we age.

When stress is high, the body produces more stress hormones: cortisol and epinephrine. Your heart beats faster. Your blood pressure increases. Even the Vegas nerve is affected. We all have day-to-day stressors. What is important is to learn how to manage long-term stress. This includes job stress or caring for an elderly sick family member or a sick child. Toxic stress is one that lasts for years.

Finding ways to mentally deal with stress is one of the key factors to better health. We know that. But did you know that it affects us at a cellular level. (I thought it was all about muscles?)

The thoughts in our head really do control our health. Letting your mind wander aimlessly does not help. Your mind needs focus. Read; Study; challenging games all nurture your mind. Multi-tasking is a way of stressful living. Learn to do one task fully at a time. Don’t rehash the past. It’s gone. Learn to focus on today and tomorrow with a positive outlook.

Our mental health is important. It helps our body work with stress. Having a positive outlook for the future and/or the challenges ahead make a big difference. Pessimism does short your telomeres and ends up shortening your life. Anxiety and depression also play a negative role in cellular health. If you struggle with mental health or are living a highly stressful life, please get help.

Physical activity may buffer stress related responses of telomere shortening. Take time for exercise. Take a walk. Join a gym. Exercise will lessen your telomeres stress and help your body deal with the problems through a reduction of cortisol.

Nutrition and your healthy DNA

Nutrition plays an important part. (You knew I’d mention those McDonald’s french fries somewhere! )

The consumption of inflammatory foods can increase the shortening of telomeres. Accelerated shortening of telomeres is associated with early-onset of many age associated diseases. Dr Google says: All processed foods can cause inflammation. They can alter the bacteria that live in our gut. This alteration can interact with our immune system and eventually trigger a response. This can lead to chronic inflammation. (We know that living with chronic inflammation is harmful to our overall health.) Also, avoid sugars and alcohol. Make that cookie a treat. Save that drink for special occasions. Monitor your sugars.

Learn to eat healthy. Not just for your skin, but for all that goes on inside of our bodies. Consume good sources of Omega-3 (salmon, tuna, leafy vegetables, flax oil and flaxseeds.) Consider a supplement as Omega-3 is important to so many areas of your body. Minimize red meats, especially processed meat. Avoid sugary drinks and foods. Avoid processed foods in general. Eating healthy can save you money. You might have to plan ahead, but it is so worth your time and efforts.

Alls well up to a point.

Our body produces a protein that protects the ends of the DNA strand. It produces it in sufficient quantities to rebuild our telomeres; up to a point. As we age, the telomerase in our cells becomes less, and our telomeres get shorter. We can help the production of telomerase through good nutrition, good mental health, and exercise.

Our DNA strands do not last indefinitely. There is a limit to the division and reproduction of our cells. What we want to do is to help our DNA follow it’s genetic path and not hasten the end. We want to enjoy a long life to it’s fullest!

We are learning more and more on how to live a longer, healthier life.

An illustration of a DNA strand and where to find a telomere.

You might want to follow me on my public Facebook page: https://www.facebook.com/wellnessmakescentswithmary

References:

“THE TELOMERE EFFECT” Elizabeth Blackburn PhD, and Elissa Epel PhD. (book)

Telomeres, lifestyle, cancer and aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

Physical Activity and Nutrition: Two promising strategies for Telomere Maintenance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316700/

Proteins induced by telomere dysfunction and DNA damage represent biomarkers of human aging and disease: https://pubmed.ncbi.nlm.nih.gov/18695223/

Medical News Today: https://www.medicalnewstoday.com/articles/are-telomeres-really-the-key-to-living-longer-youthful-lives

For more information on this webinar you can look into my Wellness Library: https://wellness.maryjessen.com/wellness-webinar

#health #aging #DNA

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Health and Wellness, Needed nutrients

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Maintaining Youthful Skin: Internal and External Approaches to Skin Aging

Oh dear! I’m beginning to notice lines on my face! I’m getting old!

What’s all the fuss about Hyaluronic Acid? Should I look into it? Does it really make a difference to the texture and aging of my skin? Will it help? How can I control aging of my skin, my face especially!

As we age our skin visibly changes in several ways. Our inner body is also aging is inside and we are unaware of it. Our skin is our first visible sign of aging. I like to think it is “Mother Nature’s Signal” to pay attention to needs that may be not satisfied daily.

We like to think nutrition as a weekly need. Reflection of all the fruits and veggies of the week is not enough to satisfy daily needs. Somehow we have lost the point that our body has DAILY needs. We think in terms of weekly points or calories. It should be in DAILY Recommended Values of Nutrition. (When we focus the fruits and veggies quotas, we will find ourselves more satisfied. Nutrient satisfaction with natural fibers, creates satisfaction long after meals.

Good nutritionally solid foods can relieve skin aging in five ways:

  1. Nutrition is closely related to skin health. Daily nutrition needs are required for all biological processes of the skin from youth to aging.
  2. Water is a vital need for healthy skin. Water in the body serves as: nutrient, solvent, transportation carrier, maintains body volume, and regulates our body’s temperature. Studies show that drinking more than 2 L of water per day positively affects our skin’s health. Proper water intake promotes deep hydration.
  3. Nutrients: iron, iodine, zinc, copper and other trace minerals are related to skin immunity and inflammation. Our body and our skin’s needs include trace minerals daily.
  4. Vitamin deficiency affects skin health. The lack of vitamins in your body can cause skin disorders.
  5. Proteins also play an important part. Their function is to construct and repair tissues, and supply energy. Are you getting the proper amount of protein Each and Every day? This amounts to
    • Protein requirements by age:
      • Babies need about 10 grams a day.
      • School-age kids need 19-34 grams a day.
      • Teens assigned male at birth need up to 52 grams a day.
      • Teens assigned female at birth need 46 grams a day.
      • Adults assigned male at birth need about 56 grams a day. You notice we need to increase our protein amounts as we age.

What foods will help my skin stay “youthful?”

  1. Healthy fats: Extra virgin oil is one of the healthiest oil. It is rich in healthy fats and antioxidants that reduce inflammation and oxidative stress. (Oxidative stress happens when there is an imbalance of free radicals within the skin cell.)
  2. Green Tea, which is high in anti-oxidants, help stabilize the cell. Anti-oxidants will not allow intrusion or formation of free radicals.
  3. Fatty Fish: salmon which can help improve skin elasticity and hydration is an example.
  4. Dark Chocolate: (Here be certain it is pure dark chocolate, not milk chocolate. Choose a variety that is 70% cocoa solids.) Dark chocolate is rich in anti-oxidants and flavanols which help with overall skin health.
  5. Vegetables. (You knew I’d get to these!) Vegetables carry anti-oxidants, but also many carry carotenoids which can help protect the skin against the sun’s UV rays. You still need an SPF sunblock.
  6. Flaxseeds: They are high in omega-3 and lignans, which also help fight against free radicals. These support your skin membrane and structure.
  7. Pomegranates: Anti-oxidant rich pomegranates may help with skin repair and protect the skin against sun-related damage. Most fruits are high in these anti-oxidants and should be a part of your daily diet. Try to incorporate it raw and not as a drink.
  8. Avacados. Great dip and rich in heart-healthy fats: monounsaturated fats and anti-oxidants. These help support a healthy skin membrane They also help prevent free radical damage that can lead to aging.
  9. Tomatoes. High in lycopene. Lycopene protects your skin, with some minor protection from the sun’s UV rays. Add a tomato to your salad or in your sandwich.
  10. Collagen peptides. Collagen is the most abundant protein. As we age, our body begins to break down collagen. It begins to produce less of it. This can lead to the signs of skin aging such as wrinkles, and sagging skin. Consuming collagen peptides may improve skin elasticity, moisture, firmness while reducing wrinkles.

What it comes down to: you are what you eat! Your diet can cause skin aging or it can improve it. This is a long-term process. Start early. Don’t expect big changes when you hit 60.

The combination of oral supplements for anti-oxidants and diet are needed to work hand-in-hand for healthy skin. Improvement of the health of your skin does not happen over-night. It is an on-going process. Begin your day with a daily multiple vitamin and mineral supplement. Multi-vitamins and minerals become more important over the age of 30.

Vitamin supplements:

Many vitamins claim to have anti-oxidant properties. Retinoids are the most common anti-aging supplement to treat and prevent photo-aging of the skin. They can be ingested or applied topically.

Vitamin C is a powerful anti-oxidant. Its’ concentration in the skin is most related to skin’s biological functions. This vitamin is involved with collagen in your skin.

Vitamin D can reduce DNA damage, inflammation and photo-aging process caused by ultra-violet rays. It can protect the skin.

Vitamin E and C in combination help protect against chemical assaults and UV-induced irritation and damage.

Co-enzyme Q10 can also help with anti-aging.

Last, I have to emphasize a daily multiple vitamin/mineral supplement. Many vitamins will work only in synergy with another. Always start with a good multiple supplement. Our bodies need Daily Amounts of vitamins and minerals. Sometimes this is hard to eat. Thus the daily multiple is your best friend against skin aging (that and staying out of the sun or smoke.)

As we age, our skin becomes:

The National Institute of Health defines: ‘Skin aging is a multi-process. It consists of two distinct and independent mechanisms.

The first is intrinsic, which happens naturally internally. It happens due to hormonal changes. The deficiency of estrogen and androgens (male) results in collagen degradation. It also causes dryness, loss of elasticity, and wrinkling of the skin. With menopause comes aging skin.

The second is extrinsic, which is not part of natural aging and is a result of external factors. Premature aging is usually associated with external skin damage. Environmental factors include sun exposure, smoking, and air pollution and photoaging from the sun. Always use Sun Protection on children as the damage goes deep within skin layers.

Signs of aging skin:

  1. Rough, dry, and itchy.
  2. Slack due to the loss of elasticity (through loss of collagen and elastin). With this loss of elasticity, our skin will begin to lose its firmness and sag.
  3. Transparency: This is the thinning of the top layer of our skin (epidermis) and the layer under that (dermis). We notice our veins pop out. We can watch our tendons in our hands move. We bruise more easily. And sometimes it takes longer for the bruise to disappear.
  4. We may develop skin lesions. These are non-cancerous (benign) tumors. All part of aging.
  5. We will notice skin aging in our face, besides in our hands. There is a loss of fat below the skin. It is noticeable around the wrinkles or sagging around the eyes (first), temples, chin and nose areas. .
  6. Gravity also plays a role in aging skin. It can even affect our ear lobes!
  7. Your sleeping position can affect your facial muscles. This is a result of the head positioned on your pillow night after night. This happens as your skin loses elasticity. (I noticed it on my face, after shoulder surgery. I could only sleep on one side! And yes, that side has more lines!)
  8. We all know not to smoke. It is believed that the smoke interfers with blood flow to the skin. Also stay away from second-hand smoke.
  9. About 85% of older people develop “winter itch.” This is due to dry-overheated-indoor-air. The loss of sweat and oil glands can worsen dry skin. Overuse of soaps, antiperspirants, perfumes, Hot baths or showers all contribute to dry skin. Conditioned water due to “hard water” leaves a drying saline deposit on the skin. Water without conditioning can also harm the skin with dry natural minerals. You might want to consider a Humidifier in the winter-heating months.
  10. Being out in the sun without UV protection can also damage certain fibers in the skin called elastin. (Elastin helps your skin maintain it’s shape.) Nothing can undo sun damage. Remember to reapply sun protection lotion every two hours. This cannot be stressed enough. UV sun damage cannot be undone.

Daily external injury, (extrinsic), in addition to the normal process of aging, causes loss of moisture. The key molecule involved in skin moisture is hyaluronic acid (HA) that has unique capacity in retaining water. Hylauronic Acid is present in our skin. Our body lessens its production as we age.

Hylauronic Acid

Hyaluronic Acid is a humectant. It is a substance that retains moisture. It is capable of binding over one thousand times its weight in water. This substance is naturally found in many areas of the human body. It is found in the skin, eyes, and synovial fluid of the joints.

HA is a polymer that gives space for other molecules to hitch a ride on. It can deliver medications in your body. It acts like a scaffold structure, helping tissues to grow. HA is key to wound healing in your body. HA is truly a versatile molecule.

As we age, the production of key substances in the skin, including hyaluronic acid (along with collagen and elastin) decreases. As a result, our skin loses volume, hydration, and plumpness.

How to use Hylauronic Acid:

Applying Hyaluronic Acid topically is one way to replenish your skin. Topical hyaluronic acid is only absorbed within the top two layers of your skin. It needs to be replenished often. Hyaluronic acid has two molecular forms. A large molecule cannot penetrate the skin. A smaller molecule can penetrate deeper. For maximum benefit look for a product with HA molecules in a variety of sizes.

“A high molecular weight hyaluronic acid is more likely to create a film on the skin surface. It won’t penetrate deeply into the skin. Its effect may not last as long as that of a lower molecular weight acid.” (1) (This may help you decide if the store product is worth your money.)

Hyaluronic Acid helps your joints move smoothly. It prevents pain and injury from bones rubbing against each other. It is Very good at retaining moisture. A quarter tsp of hyaluronic acid can hold about one and half gallons of water.
HA is often used for dry eyes; also used in moisturizers, creams, lotions, ointments, and serums.

Hyaluronic Acid helps your skin stretch and flex. It can reduce wrinkles. It also helps wounds heal faster.

Oddly enough Hyaluronic Acid can be taken by mouth in dietary supplements and pills. It is available in some eye drops for dry eyes. It is common used for vaginal dryness, especially for women in menopause. And it is available in topical products to reduce the appearance of wrinkles and fine lines.

It can be used by injection too. It benefits arthritis, acne scars, lip fillers, inhalers, nebulizers, and even in your nose.

Topical Hyaluronic Acid is worthy of the hype. Be aware that topical has it’s limitations to the top two layers of your skin. If you want deeper help, you must turn to your doctor for injectable HA.

I love the moisturizing benefits of Hyaluronic Acid and can notice quite quickly the response on my skin. But it is fleeting and does wear off as HA topical does not penetrate very deep. I do recommend it for use on your skin.

Find a good source of Hylauronic Acid. Do your homework.

Find a good source for a pure product. As with many over the counter creams, lotions, and serums, there is a wide difference of the ingredient.

As I have said before, I choose Shaklee Skin Care due to its science and commitment to Purity of Product.

REFERENCES:

(1) https://www.healthline.com/health/beauty-skin-care/how-to-use-hyaluronic-acid#quality-varies

Harvard Medical School https://www.health.harvard.edu/blog/the-hype-on-hyaluronic-acid-2020012318653

National Center for Biotechnology Information: //https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/

Medical https://www.medicalnewstoday.com/articles/318652

Eating Well: ttps://www.eatingwell.com/article/84789/anti-aging-foods-for-your-skin/

Nursing Times.net: anatomy and physiology of aging ( 27-11-2017)

Web Med: https://www.webmd.com/vitamins/ai/ingredientmono-1062/hyaluronic-acid

Cleveland Clinic: https://my.clevelandclinic.org/health/articles/22915-hyaluronic-acid

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Health and Wellness, Skin Health

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Who Owns Nutritional Supplement Companies? Key Players Revealed.

You are looking at a graph of who has the most control over nutritional supplements and which country? Shaklee is not listed as it has sole proprietorship of its company. Shaklee Corporation only owns Shaklee. Can you find yours?

I tried to investigate who owns which. I found it quite interesting and in some cases, GNC in particular, quite hard to find who owns it.

Nature’s Bounty, Emer-C, and Osteo Bi-flex. are owned by the Carlyle Group, an investment group. What are their controlling interests? Making money.

Nature’s Maid is owned by Osluke, a Czech company. Out of the USA. What are their standards for health supplementation? I know they must meet USA standards? But USA does not have a supplement standard? Only marketing?

Amway is now part of a holding company, Alticor. Founded in 1959. Alticor Corporate Enterprises is a subsidiary holding corporation of Alticor’s non-direct selling companies. These companies include Amway Hotel Corporation, Gurwitch Products, Interleukin Genetics, Metagenics, and Fulton Innovation.[9] Where is Amway’s health products? They now sell clothing too! Amway was not founded on “Living in Harmony with Nature” and lost their way.

GNC is listed as a retail company. GNC Holdings, LLC is an American multinational retail and nutritional manufacturing company based in Pittsburgh, Pennsylvania. It specializes in health and nutrition related products, including vitamins, supplements, minerals, herbs, sports nutrition, diet, and energy products. It is owned by Nutra Manufacturing; or is it International Vitamin Corporation. It all gets lost on line. I could not find any science backing their products.

Shaklee Corporation is an American manufacturer with an American owner. It is also a multi-level marketing distributor of natural nutrition supplements, weight-management products, beauty products, and household products. (However it diverges from the normal MLM. Distributors can out-rank, and out-earn their sponsor. Thus not a true MLM.) Shaklee is based in California, with global operations in Canada, China, Indonesia, Japan, Malaysia, and Taiwan. Shaklee has always been about health, and Living in Harmony with Nature.

Founded in 1956, Shaklee is the First Company in the World to obtain climate neutral certification. The company has totally offset CO2 emissions from company operated facilities. This has resulted in a net zero impact on the environment. And Shaklee is still focused on that today by leading the charge with Eco friendly products and support.

At Shaklee, the obsession is over the quality of every one of their products:

  • Shaklee has an in-house team of PhDs and other scientists. They set the specifications for our ingredients and finished products. Their Quality Assurance Department helps to ensure those specifications are followed.
  • Shaklee screens all new botanical ingredients for more than 350 contaminants. This is well beyond what is required by the United States Pharmacopeia.
  • Shaklee performs over 100,000 quality tests each year to ensure purity and potency of our products.
  • Shaklee’s longstanding support for nutritional research involves collaborations with leading academic labs. The academics control publication of the results, not Shaklee.
  • Shaklee has have published over 135 scientific papers and presentations. Ninety of these are clinical studies. They are published in peer-reviewed publications, who are tough judges to allow publication. (I have yet to find any nutrition company with so many peer-reviewed studies. Peer-reviewed studies do lead to development of better products.)
  • The Landmark Study demonstrated the powerful effects of long-term use of multiple Shaklee dietary supplements. People who took Shaklee supplements for 20 years or more had healthier levels of many chronic disease-related biomarkers. These biomarkers include HDL cholesterol, homocysteine, and C-reactive protein.
  • Shaklee’s list of clinical research: https://healthresource.shaklee.com/clinical-research-study-archive/

I’m sticking with a company whose focus is my health. That focus is the health for me and for me and my family’s the future. I don’t want my health guided by a holding company for financial gain. Nor a company that is not in the USA. Shaklee spreads the word world wide. Its products are treasured and used world wide. Many of Shaklee products cannot be found anywhere else. Many of Shaklee products have results that cannot be found anywhere else.

Isn’t it time you switched to someone who has your health front and center!

August 2024
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Health and Wellness, Supplements info in general

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Family Meal Planning Tips: Budget-Friendly Strategies for Healthy Eating and Savings

Sometimes it can be difficult to shop for a large family on a small budget. I remember my early years with 4 growing kiddos. I had a limited food budget at that time. A very tight budget. I will admit that at that time, I did not buy any pop/soda or very little treats. (It wasn’t such a big deal then as it is now?) Potato chips were the one item to offset a soft lunch. (I like a good salty crunch; but I only eat it at lunch. Now I’d rather have sweet potato chips!) We did always have a cookies at supper! (Limit 2.)

Nutrition for kids is based on the same ideas as nutrition for adults. Everyone needs the same types of nutrients: vitamins, minerals, carbohydrates, protein and fat..

The most important factor to consider when budgeting for food is to consider the family’s activities and age. We know that can vary greatly. I would also factor in after-school or after-activity snack. And it has to be nutritious! I usually served hard cheese and sausage with fruit and veggies and whole grain crackers. Kiddos loved the finger foods. This was my way of getting in fresh veggies. Pack them in lunches. (However it seems kiddos today don’t always pack a lunch.)

If you surf the web you can find all sorts of easy ways for “packed lunches.” They can actually look better and taste better than purchased lunches. (Make several and refrigerate.)

If they are against the “sack lunch” call it a “snack bag.“ With the activities of today’s kiddos they almost need a “Snack Bag.” You can insert cheese sticks and veggies here. Even add the apple. (The thinking is hard fruit that doesn’t bruise easily.) Don’t forget snack bars. Watch the labels for sugar content. Look for proteins. A “snack bag” can be a good source of nutrition. Kiddos don’t have to spend money on the machines. (And we know the machines are all sugar/salt snacks.)

And for your kiddos, having that “snack bag” in their backpack insures them that they never will go hungry. ( I’m thinking after school, or even waiting to be picked up after school.) Pack enough to share!

So how to do all this?

To start, a child needs only an average of 1200 calories per day. Make these calories good. Make them dense. Don’t rely on the snack machines for their snacks at school. Especially when they are looking for a snack after school. Many times the items offered by machine say “added protein.” But 3grams is barely enough. It only is there so they can say: “protein snack.” But it really isn’t if you look at sugars included.

Planning comes First!

The first thing to do when Budgeting, as we all know, is to plan. It takes time to start, but your day-to-day time evaporates as you only have to consult your list. No more “wondering what to fix.”

Review and create your shopping list from the Food Pyramid. The hardest one to remember is the fruits and veggies that our growing kiddos so need. Everyone needs at least 8 ounces of fruit AND veggies every day. This amount increases as the child ages. Take into consideration their activity level. Get creative. It will also make the necessary nutrients more attractive for them, and for yourself.

Plan your snacks too. Try to limit maybe one big “bag” a week. If it is in the house, it gets eaten. And majority of snacks are not nutrient dense, and you find yourself hungry again, if not gaining unneeded weight.

By planning ahead, you can Check Out Sales. Plan your meats around sales or bulk offers. (I’ve found good bulk offers even at Kroger!)

You can plan bulk meals that will enable you to reheat later in the week. (I feel making it once, add enough ingredients that it can appear again!) Buy in bulk, but not necessarily at Cosco. Suggestions: Uncooked rice, and pasta. (I create my own 90 sec rice and pasta. Make enough for the next meal and freeze it separately.)

Seasonal produce is great for sales. I’m buying green beans right now as they are in season. I’ll cook some, and freeze several. Corn on the cob in the summer is a bargain. In-season fruits are easy today. Buying in-season also gives variety and can save money. Buying in season, and freezing opens up the budget next month.

The toughest part of a Food Budget is the convenience foods. I always try to cook double. It is a one-time effort that gives you the ability for convenience later. A meal can sit in the freezer from last week. It can also sit there from last month. And it is a treat today when I’m rushed for time. And that becomes my “convenience meal!” Tastes better, better nutrition too. (Have you looked at sodium levels on convenience meals? Like: WOW!)

The general guidance for sodium limits is: Adults and teens age 14 years and older: no more than 2,300 mg (milligrams) a day. Children ages 9 to 13 years: no more than 1,800 mg a day. Children ages 4 to 8 years: no more than 1,500 mg a day. And retired adults: 12-1800 mg a day. Children can get and are getting hypertension. Watch the sodium.

Are you aware that frozen fruits and veggies provide good nutrition levels overall. Canned fruits are great in the winter. But with cans, watch sodium levels. Rinse vegetables before cooking. Add an herb instead. Don’t be afraid to mix canned with fresh. Buy canned fruit ONLY in natural juices. Maybe add a handful of walnuts? If you want to be really fancy: dollop of RediWhip (natural whipped cream.)

One of the biggest expenses against a Food Budget is beverages. Kiddos do not need sodas. They require milk and water. You can enhance water with fruit for flavor: fresh or frozen. Hot cocoa is good in the fall and winter.

As to coffee, learn to make your own. It may take an investment in a coffee machine. In the long run, it will pay for itself and then some. Do some research into flavored or special brewed coffee. You’ll be surprised at how easy it is to make at home. Try not to add too many sweeteners to your beverage. (Again, empty calories.)

The hardest part of a Food Budget is the planning. Make time for it. You will find yourself and your family eating better. You will be surprised at how much you will save. (Put this money away for a fun day!)

Make meals a family time. Everyone should join in. Kiddos love to cook. They learn from their adults. Let’s teach them good eating habits today.

As a nutrition coach I will be glad to help with your planning. Just message me. Lunch ideas for kiddos can go with adults too! Variety is the key to keep packed meals from being dull. Planning is a Must. Your life is too hectic without it.

References:

https://wellness.maryjessen.com

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Essential Eye Health Tips for All Ages: Importance of Eye Exams

Back to school time is a good time to remind us of the importance of Eye Health. The most important thing to do is to get a thorough eye exam by an Optometrist. This should be done yearly for all ages.

Our eyes are the doorway to enjoying life to the fullest.

It’s good to know how your eye functions. Parts of the eye: Let’s start at the beginning:

Light passes through the clear front of the eye, into the Cornea, the outer layer of the eye. The light bends to help the eye focus. Some of the light enters through the opening called the Pupil. The colored part of the eye (Iris) controls how much light gets through to the lens. The Lens is a clean inner part of the eye. It works with the cornea to focus light on the retina.

The Retina is the light-sensitive layer at the back of the eye. It turns the light into electrical signals. These signals travel through the Optic Nerve to the brain. The Brain turns these signals into images we see. All in a “blink of an eye!”

Your eye lashes are important to your eye’s health. They filter dust and tears to help keep the eye clean.

Did you know that your eyebrows are important too? They channel unwanted moisture, sweat and rain, away from you eyes. (Sort of like a brow of your cap.)

Maintaining good vision is a key to a healthy lifestyle. Eyesight is vital to nearly everything we do. We all want healthy eyes throughout our life.

How to help our children’s growing eyes:

It is important for our children’s eye health to start with a healthy diet. They should also get in the habit of drinking plenty of water. Hydration is a key to good vision.

Start eye health with healthy foods. Eat eggs, greens, red berries, and orange-colored fruits and vegetables. Nuts, sweet potatoes, and whole grains are also beneficial. Try avocados, salmon, walnuts, poultry, seafood, milk, and other dairy products.

Prepare healthy snacks that are grab and go: yogurt, cheese sticks, cut-up veggies. (I have found that peppers, celery and radishes stay fresh if stored in a glass jar. I wash and dry thoroughly and store with a tight lid. It is important to keep moisture out. When serving, allow jar to dry before recapping.)

Omega 3 is very important for eye health: Almonds, walnuts, pistachios can help preserve a child’s vision. (As an older adult I have found adding 4 Omega 3, as prescribed by my Opthamologist, works great when added at bedtime. It has made a huge difference for me as to dry eyes.)

Avoid refined sugars and added sugars. Avoid snack bars and sugary drinks. Learn to read labels of snack bars as many of a lot of added sugars. Encourage water drinking by adding fruits, and even cucumbers for flavor and attraction.

Wear eye protection. Good UV-blocking sun glasses are important at all ages. Do not stare at the sun, as sun rays can permanently burn and harm your retina. Learn to do activities that give your eyes a rest. Get away from computer screens, and even TV screens as much as possible. Take a walk.

Eye rubbing can be a sign of allergies. Rubbing your eye can scratch your cornea. Rubbing can also transfer bacteria from your hands into your eyes, causing an infection. Take an allergy tablet or an antihistamine if the irritation is about allergies. Consult with your doctor.

As we get older, the volume of tear secretion and tear quality decreases. Women are more likely to suffer from dry eyes than men.

The volume of tear evaporation increases in dry winter months. Air conditioning or direct contact with air blowing from a fan or AC can aggravate dry eye symptoms.

If you spend a lot of time looking at a computer screen, the frequency of blinking decreases. This can create dry eyes. Look into “computer screen glasses.”

Medication can also affect your eye. Be careful of eye drops with preservatives.

What can help your eye?

We are aware that Carotenoids are helpful for our eyes. We get them in a healthy diet. But sometimes it can be hard to eat the Daily Recommended Amounts of fruits and vegetables. It can become even harder to increase these amounts when our eyes bother us. This is where the supplement comes in.

If your diet isn’t rich in daily tomatoes, orange fruits and vegetables, you are missing out on key nutrients. You also need leafy green vegetables in your diet. These key nutrients increase the density of the macular pigment, an area critical to visual acuity. It also helps filter harmful UV light. And supports overall eye health. If you cannot eat enough, then look into supplementing.

What can I do for my children’s eye health?

Limit screen time each day and have your child take frequent breaks to protect their vision. Watch the amount of screen time with game-playing. Taking breaks also helps with other near-vision activities like reading, writing, or drawing. Get enough sleep: Our bodies and eyes heal when we sleep.

Remember to have their eyes checked each year. This is important.

Age-related Macular Degeneration: AMD

Age-related macular degeneration (AMD) is a disease that affects a person’s central vision. AMD can result in severe loss of central vision, but people rarely go blind from it. Risk factors for AMD include being 50 and older. Smoking. Having high blood pressure. Eating a diet high in saturated fat.

No one knows exactly what causes dry macular degeneration.  The macula is part of the retina (the light-sensitive tissue at the back of the eye.). Age-related damage to an important support membrane under the retina is believed to contribute to dry age-related macular degeneration. Research indicates that it may be a combination of family genes and environmental factors. These factors include smoking, obesity, and diet. The condition develops as the eye ages. A diet high in dark leafy greens, orange and yellow peppers, and other vegetables may be beneficial in managing macular degeneration. These foods contain carotenoids, or antioxidants, that keep the macula healthy.

What can I do to supplement my diet to help my eye health?

I can’t eat all that my eyes need Each and Every Day. I recognize that, especially as I’m aging, a supplement can help my eye’s health.

Shaklee’s Carotomax is my favorite. It provides over 13mg of the beneficial carotenoids: lutein, lycopene, beta-carotene, alpha-carotene, and astaxanathin per serving. I have only found all of these in Shaklee’s Carotomax.

What is alpha carotene and beta carotene?

(Alpha-Carotene and Beta-Carotene. Both α-carotene and β-carotene are primarily regarded as precursors of vitamin A. Common orange-, yellow-, and green-colored fruits and vegetables are rich sources of these carotenoids. Examples include carrot, pumpkin, apricot, sweet potato, and beans.)

I have been diagnosed with Dry Eyes. My Opthamologist recommended Shaklee’s Omega 3, and also to include Carotomax. I get both in my daily vitamins. But it is not enough for aging dry eyes. It makes a big difference for my eyes if I add another of Shaklee’s Carotomax. It also helps if I take 4 of Shaklee’s Omega-3 at bedtime. Dry eyes: gone. It truly helped my Dry Eyes.

Good Health always comes back to Good Foods. Our diet is important. Make fast food or convenient meals a treat. Plan ahead with your meals. Double batching makes meals in a rush easy, and you know they are nutritious.

Hereditary genes can play a part in your eye being “unhealthy.” But there are ways we can slow or hopefully prevent bad eye health. Start with good nutrition. And learn to protect your eyes and your vision from day-to-day assaults.

If you want help with meal planning, I’ll be glad to help. If you need to plan more nutrition into a tight food budget, I’m here to assist. Message me.

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Boost Brain Health: Nutrition, Exercise, and Brain Training

Are you trying to improve your thinking skills? Do you feel your “thinking powers” are slowing down? Memory becoming challenging?

As we age, changes occur in all parts of the body, including the brain. As a result, some people notice that they don’t remember information as well as they once did. They aren’t able to recall it as quickly. This is quite normal.

They may also occasionally misplace things or forget to pay a bill. These usually are signs of mild forgetfulness, not a serious memory problem.

( I like to think I have many ” file drawers” and they are quite full! Over 70 years of collecting files! Many of those files are way in the back of the brain! And I have to crawl over the boxes to get to the files! (Fun thought that helps me not to fret.)

The problem becomes serious when you can’t remember what to do with the car keys? Or you look at your tooth brush and have no idea what it is for. That is when to consult your doctor.

I want a healthy brain: What can I do?

Start with nutrition. Your brain is not fed well when your diet is all about “eating out.” Good nutrition must be fresh and as free of chemicals as possible. Eat healthy. Eat fresh fruits and vegetables. Eat raw where it is possible. Check out the Food Pyramid and see how closely your daily food diet is to what is recommended. Include fatty fish in your diet at least once a week: Salmon, trout, albacore tuna, herring and sardines. With summer now, check out farmer’s markets. Field fresh!

Exercise. Your brain needs Fresh Air. A daily workout is the best kind for your brain. During this workout, the blood is pumping well and your heart is beating faster. This leads to the creating of neurons which improves your memory. Take a walk. Make checking the mailbox more than just up and down the driveway. Use the treadmill.

Sleep. Sleep does help your brain cleanse itself of potential waste products of the cells. This is where the 8 hour rule comes in. Set a bedtime ritual. And make time for a good night’s rest.

Even if you are laying quiet in bed and hopefully sleeping, your brain is far from asleep. During sleep, brain cells produce bursts of electrical pulses. These pulses cumulate into rhythmic waves.

Scientists at Washington University School of Medicine in St. Louis have found that brain waves help flush waste out of the brain during sleep. Individual nerve cells coordinate to produce rhythmic waves. These waves propel fluid through dense brain tissue. They wash the tissue in the process. (And we thought all the brain did was create dreams!)

For the brain to do such energy-demanding tasks, brain cells need fuel. The brain cells’ consumption of nutrients from our diet creates some metabolic waste in the process. This is where good nutrition comes in. What are we feeding our brain cells?

Now we know why sleep is so important. We are really hurting our brain to cut back on our sleep time. Even when we are asleep, our brain is quite active and demanding nutrition to do it’s work.

Things to do for our brain’s health:

Training! Yes, train your brain. Challenge your brain. Do activities outside of the norm. Consider memory puzzles; perhaps a new hobby. I have found crossword puzzles or word searches to my enjoyment. (I do notice when I don’t play.) Learn to be creative: Paint (even by number is great); garden; knit or crochet? Take time to exercise your brain outside of work. Stay away from video games. The tempo and the lights are not a good brain exercise.

Socializing. Get out of the house. Join a club. Interacting with others will provide a new perspective for your life. Socializing stretches your brain to organize ideas and to be able to relay those thoughts and ideas to others.

Don’t rely on take-out foods for your meals. Doesn’t work that way. Take-out should be a treat. Plan your meals. Make food important. Refresh yourself on the DRA of foods. Remember these are Daily Recommended Amounts.

But let’s first start with basic foods:

Foods that you can choose to add to your daily diet that help brain health.

We have read that coffee or tea can help make our brain sharper. I think this is one of the most common “foods” when it comes to alertness. It is all about the caffeine. It increases alertness, can improve your mood (that morning cuppa is soo good!), and it can sharpen our concentration. But be aware that caffeine can also interrupt sleep. Drink moderately and before 4:00; as caffeine can take up to 6 hours to clear your body.

Blueberries! Antioxidants. Anthocyanins. All great anti-inflammatory plant compounds. These help your brain to slow aging of the cells. They also improve your memory. Great to add to breakfast foods. Great snacks.

(Anthocyanins have been credited with the ability to influence cognitive and motor function. They can enhance memory. They also play a role in preventing age-related declines in neural function: cellular aging. They are found in: red and purple berries, grapes, apples, plums, cabbage, or foods containing high levels of natural colorants.)

Turmeric: A deep-yellow spice found in curry powder. Curcurmin has been shown to cross our blood-brain barrier and directly enter your brain. It is a potent anti-oxidant and anti-inflammatory compound. It helps memory and eases depression. (Try Indian foods!)

Broccoli: High in vitamin K, a fat that the brain needs for brain cells. It too provides anti-inflammatory and antioxidant effects to help protect the brain.

Pumpkin Seeds: And you thought it was just a Halloween treat! Pumpkin seeds are great sources of zinc, magnesium, copper and iron: great micronutrients for your brain. Add these to those raw salads. Remember salads don’t have to be with lettuce. Grouping together any raw vegetables can make a salad. Adding a sliced orange or any fresh fruit to the salad is a great boost.

Dark Chocolate! One good piece a day is beneficial for brain-boosting compounds, as dark chocolate includes: flavonoids, caffeine, and antioxidants. Here do your homework and make certain you are eating a healthy source of dark chocolate. There are too many poor chocolates available on the market. Dark Chocolate only (not milk chocolate) can boost memory, and mood.

Nuts: Be certain they are unsalted. Nuts can reduce neurological disorders, and help delay cognitive decline in older adults. Older adults need to watch sodium: look for unsalted nuts. The Vitamin E of nuts protects against free-radical damage of the cells. Nuts also contain healthy fats. Almonds. Walnuts.

Oranges: Vitamin C. One medium orange a day is needed for daily recommended values of vitamin C. Vitamin C reduces free-radical damage. It can protect against major depressive disorders, anxiety, schizophrenia, and Alzheimer’s disease. You can get good Vitamin C also from bell peppers, guava, kiwi, tomatoes and strawberries. (If you are relying on orange juice, read the label. Some orange “juices” do not have real oranges in them.)

Eggs: Vitamins B6, B12, folate, and choline. Choline helps mood and memory. Your liver does produce some, but you must get what is needed from foods for a needed amount. If you are egg intolerant or vegan, please look at supplementation by capsule or tablet.

Green tea: Also has components for good brain health. L-theanine is the amino acid. It also crosses blood-brain barriers. This ends with helping reduce anxiety and makes you feel relaxed. Green tea is also rich in polyphenols and antioxidants.

Polyphenols and antioxidants protect the brain from mental decline. They also help to reduce neurodegenerative diseases. Make certain you are relying on a good pure tea source. So many out there are not processed cleanly.

Foods rich in Polyphenols: Apples. Berries. Broccoli. Carrots. Chili peppers. Cumin. Dark chocolate (because cocoa is a major source of polyphenols). Flax seeds.

(Are you wondering what is the blood-brain barrier? Your blood-brain barrier (BBB) is a tightly locked layer of cells. These cells defend your brain from harmful substances, germs, and other things that could cause damage. It’s a key part of maintaining your brain health. It also holds good things inside your brain, thus maintaining the brain’s delicate chemical balance.)

I know I can’t eat all the amounts of foods needed to fulfil Daily Recommended Amounts. I do try to incorporate fresh fruits and veggies in my daily meals and snacks. I find as I age that my amount of food that I eat has declined. I’m just not that hungry anymore. This is where supplements do come in. I try to plan ahead that raw fruits and vegetables are available to eat and snack on.

But if you feel you are not getting what is needed for good brain health, let’s talk. Maybe we can tweek your food planning? Maybe you need supplementation? But let’s start with food planning. Let’s talk.

If you find yourself not eating all the DRA each day, that’s when a supplement becomes important. I trust Shaklee Corporation for my supplement needs.

You may also wish to consult with your doctor if you are not feeling well. Consult with your doctor if you find your memory is not what you want it to be.

References:

https://healthy.kaiserpermanente.org/health-wellness/healtharticle.boost-your-brainpower-with-3-supplements

https://www.nia.nih.gov/health/memory-loss-and-forgetfulness/memory-problems-forgetfulness-and-aging

https://wellness.maryjessen.com

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Vitamin K: Essential Nutrient for Strong Bones and Blood Clotting

I have been asked as to the needs or benefits of Vitamin K for an older woman. Vitamin K is a nutrient that the body definitely needs. It is important for blood clotting and healthy bones.

You need to consult with your doctor if you are taking Coumadin (Warfarin). You should also consult with your doctor if you are taking Bile acid sequestrants (Questran and Colestidil). Additionally discuss with you doctor if you are taking Orlistat (Alli and Xenical) for weight loss.

What happens if you don’t get enough Vitamin K? A severe deficiency can cause bruising and bleeding problems because the blood takes longer to clot. Vitamin K deficiency can also reduce bone strength and increase the risk of osteoporosis. You could be at risk of breaking a bone. The body needs Vitamin K for healthy bones!

What is Vitamin K?

Vitamin K is an essential nutrient that your body needs. It works to help your blood clot. A clot is a clump of semi-solid blood that your body forms to stop bleeding.

Vitamin K helps with: Wound healing. Creating strong bones. Protecting against heart disease.

In addition, your body makes Vitamin K out of bacteria in your intestines. (2) This is where good gut health is important.

What are the symptoms of Vitamin K deficiency?  The main symptom is uncontrolled bleeding. Other symptoms can be subtle and include:

Sleepiness

Vomiting (3)

Seizures (4)

Bruises (especially on the head) (5)

Petechiae (little red spots) (6)

Nose bleeds (that can’t be controlled) (7)

Jaundice (8)

Pale skin

Stool that is bloody, dark, and sticky

If you have any of these symptoms, consult with your doctor. Do not self-diagnose.

The amounts of Vitamin K vary from age.

Birth to 6 mos: 2.0 mcg 7mos to 12 mos: 2.5 mcg

It then jumps to 1-3 years 30mcg. 4-8 years: 55mcg. 9-12 years: 60mcg. and 14-18 years: 75mcg,

The best person to ask, of course, especially for infants and toddlers, is your Pediatrician.

Adult men 19 years and older: 120mcg Adult women 19 years and older: 90mcg.

What happens if you don’t get enough Vitamin K? A severe deficiency can cause bruising and bleeding problems because the blood takes longer to clot. A Vitamin K deficiency can also reduce bone strength and increase the risk of osteoporosis. The body needs Vitamin K for healthy bones!

What you can do for your children is to make certain their diet is rich in green leafy vegetables (spinach, kale, broccoli, and lettuce.) Vegetable oils (Soy and canola) Some fruits: Blueberries and figs (If you haven’t tried a fig: you need to. But be careful as you won’t want just one!) Meat, hard cheese and eggs, and soybeans.

As to our kiddos: Diet plays an important factor. I have always said: add something raw to a meal for greater food satisfaction. Add to their diet the foods that are rich in vitamin K, as I have illustrated, at a meal.

What about an afternoon snack? Finger food always works. Add nuts, berries, a cut-up banana, hard cheeses, sliced meats. Perhaps a whole grain cracker. Don’t hesitate to decorate your plate with seasonal napkins. Have fun with it. Your kiddos will Love the treat! And you won’t have to “force” nutrient dense veggies/fruits/nuts on them at mealtimes. Have fun with nutrition and the kids will eat it!

You can make this after school snack the night before. (I sprinkled my cut-up fruit with “Fruit Fresh” and the fruit did not brown (oxidize). My kiddos and their friends loved this after-school or afternoon treat. Have fun with it

My advice: Vitamin K is needed for healthy bones and good blood. BUT: if you are taking any kind of prescribed medicine, you need to consult with your doctor. Consult with the pharmacist before adding a Vitamin K supplement.  Always err on the side of caution.

References:

(1) https://my.clevelandclinic.org/health/diseases/24129-heart-disease

(2) https://my.clevelandclinic.org/health/articles/24494-bacteria

(3) https://my.clevelandclinic.org/health/symptoms/8106-nausea-vomiting

(4) https://my.clevelandclinic.org/health/diseases/22789-seizure

(5) https://my.clevelandclinic.org/health/diseases/15235-bruises

(6) https://my.clevelandclinic.org/health/symptoms/21636-petechiae

(7) https://my.clevelandclinic.org/health/diseases/13464-nosebleed-epistaxis

(8) https://my.clevelandclinic.org/health/diseases/22263-jaundice-in-newborns

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Sports Nutrition Essentials: Shaping Better Performance

You don’t need to be an Olympic Athlete to need good sports nutrition. All exercise needs good nutrition.

At The Games in Helsinki, Finland, in the early 1950s, the average athlete consumed a high-fat diet. The diet consisted of 40% of calories from fats, 40% from carbohydrates, and the remaining 20% from protein.

Today thoughts of nutrition for the athlete has changed. You always have in reserve, about 90 minutes of energy, with carbs being the primary fuel.

Hydration begins before the event. Fluids keep the “engine” running. Fluids are needed for your blood. 60% of your body is made up of water. Even slight dehydration can have a huge impact on your body and sports performance. As little as 1-2% hydration loss can lead to reduced strength. It can also reduce agility and decrease focus. There is an increased risk for injury, along with a faster time to fatigue.

When you “thirst mechanism” kicks in, it means that your concentration of electrolytes in your blood stream has gone up. Sodium is the main mineral lost in sweat. Sweat is made up of water and electrolytes.. A typical person will only replace 50% of the fluid lost when satiation kicks in. (Your body will say: don’t need more.) But you only recovered 50% of fluid lost.

Your body will say “quenched!” before there really is enough fluid replaced. The average adult loses 2 liters of fluid per day though sweat, urine, perspiration, and bowel movements. That’s why the recommendation to drink 8 glasses of water per day for proper hydration. This keeps your body fluids at the best level.

The challenge is when you drink only water: you are not replacing glycogen stores. You will run out of energy in a little over 90 minutes….regardless of who your are.

BEFORE THE EVENT: An athlete needs to be hydrated BEFORE the event. Drinking small amounts of cool liquids early and often during exercise is also recommended. Before a sports event, don’t forget fruits. They are high in fluids. Watermelon, celery, cucumbers, carrots, and broccoli are all good sources.

When you are dehydrated, water will not work. You need to replenish electrolytes and glycogen. Glycogen comes from carbohydrates, altho it is not technically a carbohydrate. When you eat the carb, your body digests them and turns them into glycogen. Glycogen then converts into glucose and is used for fuel. Glycogen is stored glucose.

AFTER THE SPORTS EVENT: Recovery is important. Have a protein/carb snack (chocolate milk works!) Additionally, a full recovery nutritious meal should be eaten within 2 hours to replenish what was used up. I also encourage a cup of Shaklee’s HYDRATE for glycogen restoration.

And SLEEP: When we rest, especially when we sleep, the damage from the exercise is repaired, leading to muscle growth. Even a small child will experience some muscle damage. A nap does help the body recover. Encourage a good night’s sleep. This is where the Warm cup of milk or chocolate milk will help your child recover and sleep.

The longer and better we sleep, the more time for muscle tissue to regenerate and grow. While you are sleeping, your body continues to digest carbs from your diet. It metabolizes them into glycogen. The glycogen is then stored in muscle cells to fuel the muscle. Adequate sleep also promotes a stronger immune system.

Shaklee does offer a great recovery product: RECOVER, PM RECOVERY COMPLEX. This unique blend of natural ingredients help your muscles relax so they can rebuild from the exercise, Boswellia Extract for pain, and also Safflower Extract, help you sleep. (Boswellia is an old, old natural remedy for pain.)

Make sleep an important routine of the day. As getting ready for work or school is important, getting ready for bed is also crucial. Establishing a routine for your body to sleep, rest, and restore is necessary.

You might need a pain reliever due to an extra hard workout, but getting good rest is the most important part of your day. RECOVERY from any kind of exercise or daily routines. You always need that good night’s sleep.

If you want a more personal coaching for you or your athlete, I’ll be glad to chat. We can talk foods in greater depth. We can talk timing of foods and which ones to travel with you for restoration. Message me for an appointment.

#fitness #athlete #nutrition #hydration

https://wellness.maryjessen.com

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Health and Wellness

Green Tea vs. Coffee: Benefits, Risks, and Health Effects

Effects of Caffeine:

Caffeine comes from natural resources. It is found in coffee beans, cacao (chocolate), tea leaves, and more. Manmade forms of caffeine can be added to certain drinks and foods.

Caffeine is a drug that is know as a stimulant. This means it excites the nervous system, making the consumer more alert. Many people find that it gives them a temporary energy boost, and for some can even enlighten their mood.

An estimated 80% of people worldwide consume some form of caffeine every day. This includes roughly 70% of the children of the world! Fewer teens are drinking pop compared to a decade ago. They are turning to caffeinated beverages and energy drinks. For teens this is a dangerous drink that has some powerful health side effects.

Caffeine can work within a few minutes of consumption and have a half-life of about 5-6 hours. In other words, it takes 5-6 hours for caffeine to clear your blood stream. Be careful of chocolates or added caffeine to beverages after supper if you find yourself sensitive to caffeine.

Caffeine, a stimulant drug, excites the central nervous system. Drinking too much can make you nervous, restless, interrupt your sleep, cause muscle twitches, and even trigger arrhythmias. Some people are more sensitive than others. (I know I can only drink caffeinate beverages before 3:00 p.m.)

It is not unusual today to read about teens dying due to an energy drink. For teens adolescence is a time of brain development. The brain’s most neural connections happen during teen years. This continues into the mid-twenties.

Drinking caffeine from an early age can stunt brain development, as these connections become less efficient and stop forming.

Caffeine triggers pleasure circuits in the brain’s reward and addiction center and may influence a child’s food and drink preferences in later life. Children can be unconsciously sensitive to the pleasure of a caffeinated beverage and lack the knowledge of its side-effects.

Sleep is the area of concern for many people with caffeinated products. Every 10mg of caffeine a 13-year old consumes cuts the chances of getting 8.5 hours of sleep by 12%. Sleep deprivation, especially in teens, can affect their education, mental and physical health.

Caffeine also causes the body to lose calcium. Consuming too much caffeine could lead to bone loss over time. Additionally, soft drink consumption has also been linked to a higher incidents of fractures. Drinking caffeine and energy drinks as a teen, instead of milk, can raise the risk of osteoporosis as the child ages.

Recommended Consumption for Different Age Groups:

A recent study showed 85% of the US population has had at least one caffeinated beverage per day, with an average of 185 mg of caffeine consumed daily. (I know there were days in my 40s and 50s whereas I consumed a whole pot of coffee daily!)

How much is too much? For an adult the mark is at 400mg of caffeine per day, which comes out to 4-5 cups of coffee.

For children 12-18, the recommended amount is no more than 100mg of caffeine per day. For children under 12: NONE.

Food items with caffeine:

12 ounces caffeinated soft drink: 30-40mg

8 ounces of green tea or black tea: 30-50mg

8 ounces of coffee: 80-100mg

8 ounces of decaf coffee: 2-15mg

8 ounces of dark chocolate: 12mg

8 ounces of an energy drink: 40-250mg of caffeine in one container!

Symptoms of too much Caffeine:

Headache, anxiety, trouble sleeping, irritability, increased heartbeat, increased thirst, frequent urination, chest pain.

Sleep: Consuming too much caffeine will not only affect your mood, but your sleep. When consumed close to bedtime the sleep disruption can be mild to moderate. It is recommended not to consume any caffeinated beverage up to 6 hours before bedtime.

This can also included any alcohol with coffee or cocoa added.

Comparative Analysis of Coffee vs Green Tea

Green tea does contain caffeine, but remember coffee has 3 times the amount.

Free radicals, when in excess, can negatively affect your health by causing diseases and speeding up the aging process. The polyphenol, EGCG, found in green tea in greater amounts, has a beneficial effect on cancer cells of the head, neck, lung, prostate, breast, colorectal and pancreatic cancer cells.

L-theanine, a natural amino acid, found in green tea, can increase feelings of calm alertness. (Contrary to the nervousness of coffee and energy drink caffeine.)

Evidence also shows that green tea is associated with a lower risk of stroke, diabetes, and depression.

Be careful of adding sugars to your coffee and tea. This is where it can be associated with Type 2 Diabetes, weight gain, heart disease, and dental cavities.

Which is Better?

For children, even teenagers, I would advise not encouraging caffeinated drinks.

Consider: Coffee has higher caffeine level; whereas Green Tea’s l-theanine and its calming properties, may help you decide which one to drink, and what time to drink it.

My supplier, Shaklee Corporation, offers an Energizing Tea, which does contain caffeine in the lesser amounts, but also includes other teas and their health benefits.

Tea can be better for you when you look for a pure tea, not metal processed; and research it’s caffeinated level. Use your head for the timing, as a hot cup of Camomile, an herbal tea, perhaps with honey as a sweetener, can be the choice for bedtime.

Resources: https://eatrightidaho.net/2016/02/11/important-facts-about-energy-drinks-that-every-consumer-should-know/

https://majestycoffee.com/blogs/posts/black-coffee-vs-latte

https://www.verywellhealth.com/effects-of-caffeine-on-teenagers-4126761

https://www.healthline.com/nutrition/green-tea-vs-coffee

Precision Nutrition: Sleep, Stress Management and Recovery.

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The Importance of Quality, Quantity, and Consistency in Scientific Research

Nothing in science is ever concrete. People rethink and work on clinical studies all the time, trying to improve what was proven.

There are factors that must be examined to make a claim of “backed by science.”

  1. Quantity: How much research has been done? Only a few? Hundreds? The more studies done on a subject, you can feel confident on current results. Watch the dates of the study. Science is always evolving.
  2. Quality: Look for research done by people at the Top of their field and published in a well-respected Peer-Reviewed Journal. This sorts out the unreliable information. Any study can be paid for to turn out as you want. It is the Peer-Reviewed study that makes it accurate. Specifically, you want to see randomized controlled studies. These studies test a specific treatment on a group of participants. Not all participants think they are getting the “trial.”
  3. Scope: Look at the range of dates of the studies. Decide if recent conclusions are relative to the past.
  4. Consistency: This happens when more than one study comes to the same conclusion.
  5. Universality: Does it affect all or specific groups of people.

You do have to do your research today on all the new products being introduced. Nutrition products are not judged by the FDA. You need to look into their background of the company and the science the company uses.

Don’t buy nutrient supplement based on cost. There are way too many ways to get a product to market cheaply. What happens is quality suffers greatly. Aren’t you worth quality?

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