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September 12, 2020

A Tool For Stronger Memory

Memory is everything, when you can remember experiences in life that shape who you are or even just being able to recall information easier, then it gives us a sense of confidence and understanding of ourselves. I often see people lacking in their ability to remember information clearly and witness how crippling it can be for someone’s self-esteem, confidence and pride in who they are or what they know.

For me building the foundations of a good memory is vital. I love the ability to be able to recite vast amounts of information fluidly, it gives me joy to witness my memory recall working in optimal condition. Everyone has this capability but most of us do not incorporate the right nutrients or lifestyle factors for having a great memory.

I want to bring your attention to one of my favourite herbs Bacopa monneri (BM), also known as Brahmi. I take it consistently to support my memory, stablise my mood and increase my brain’s overall cognitive health. BM is a well-known Ayurvedic herbal medicine that has been used for centuries. It is categorised as an apoptogenic herb (helping the brain dealing with stress), provides anxiolytic effects (anti-anxiety), as well as a nootropic (substance used to enhance memory or other cognitive functions) and there is an abundance of studies that demonstrate its amazing capabilities in enhancing and protecting the brain.

Studies show that BM has free radical scavenging mechanisms and protects cells in brain regions such as the prefrontal cortex, hippocampus and striatum against cytotoxicity and DNA damage(1). It also reduces lipoxygenase activity reducing lipid peroxidation, increases master antioxidant glutathione peroxidase and chelates iron(1). The administration of BM protects cholinergic neurons, modulates neurotransmitters (such as serotonin, dopamine and acetylcholine), reduces anticholinesterase (an enzyme that breaks down acetylcholine, allowing an increase of this neurotransmitter which is used for thoughts, memory and more), reduces deposits of β-amyloid in the hippocampus (β-amyloid is a protein known to cause Alzheimer’s disease) and also decreases stress-induced hippocampal damage(1). These neuroprotective effects are primarily due to nitric oxide-mediated cerebral vasodilation(1). There is also evidence for its potential in helping those suffering from dementia, Parkinson’s disease and epilepsy(2).

BM has shown to improve the total memory score and maximum improvements are seen in logical memory and paired associated learning, whilst being able to reversed aspects of memory impairment(3). Further investigations have proven that BM can improve attention, cognitive processing and working memory partly via suppression of anticholinesterase activity(4). Through neuro-molecular mechanisms, it encourages synaptogenesis (connection of brain cells), and could theoretically enhance and strengthen synaptic changes(5). This will benefit people in all stages of life, especially those suffering from age associated cognitive decline.

So if you are someone who wants to build a stronger memory and sustain that higher cognitive ability over your lifetime, then I suggest the consumption of BM. Even if you think you are not suffering from any cognitive decline, I am sure this herb will help improve it nonetheless along with its ability to lower stress and stablise mood through its anxiolytic effects. BM needs to be taken continuously for 8-12 weeks for cognitive benefits to be achieved, but upon initial consumption people will notice its anti-anxiety and stress relieving effects within the first 1-2 weeks. Dosage is between 150mg-500mg per day depending on the extract and your needs, please note there is possibly of GIT upset in higher doses.

Cognitive enhancement is another passion for me alongside longevity. I love the field of neuroscience, understanding the brain and consciousness. I believe that through increasing our mental health, by achieving good emotional and cognitive levels, we are much happier and can manifest positive things into our life at a greater rate. When our mind is in order, our body and health will respond by following that notion.

Written by Luke Pavasovic
Director and Naturopath at Alchemic Health
facebook.com/alchemichealth
www.alchemichealth.com

References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448442/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746283/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448442/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3537209/
5. https://pubmed.ncbi.nlm.nih.gov/27692172/

September 11, 2020

Mitochondria: A Path to Longevity

When we lack energy, many of us turn to consuming certain “energy boosting” drinks like RedBull or coffee and even medications that can provide a stimulating effect, but is this real energy? Why are you lacking energy in the first place? Are you not feeling as youthful as you once did? When trying to address these aspects many people think that their iron is low or that they need more B vitamins. This is a great place to start but if your diet is in check and your iron levels aren’t low then where is your lack of energy and vigour originating from? There are many avenues that contribute to this but unfortunately many don’t consider that this may all stem from mitochondrial dysfunction.

The mitochondria are the key organelle responsible for cellular energy production, they produce the essential fuel our body needs to survive called adenosine-5′-triphosphate, better known as “ATP”(1). As we live our lives, we open ourselves up to damaging the mitochondria through numerous lifestyle factors, causing decreased density, numbers and mutation of mitochondrial DNA (mtDNA) which has a 10-fold greater mutation rate then nuclear DNA with less repair capacity, leading to dysfunctional mitochondria(1).

This dysfunction can lead us to being more susceptible to countless diseases such as Alzheimer’s, Parkinson’s, Huntington’s disease, diabetes and metabolic syndrome, cancer, cardiovascular disease and more, whilst causing excess fatigue and ultimately leading to increased aging(1)(2)(3). At Alchemic Health longevity is one of our specialties, helping to slow down aging and warding off age related diseases. This is all done primarily through addressing mitochondrial dysfunction.

Correcting dysfunctional mitochondria is done through tried and tested biohacking supplemental formulas that I have created over the past 10 years of research. This has not just been tested on myself but also a large number of family and friends to assess the efficiency of my formulas, and the results have been outstanding. By focusing on mitochondrial health, you can expect clean energy that is sustained throughout the day, better thinking and memory, quicker healing, increase endurance and stamina, better recovery from exercise, healthier skin and ultimately feeling better in your overall health. When we address our mitochondria, we also combat one of the main factors of aging, essentially helping us live a longer, healthier and more youthful life.

Aging is a natural process, but in this day and age we can also look at it like any other disease. Science has now mapped out the fundamental mechanisms to this process with many being hacked through natural compounds and lifestyle factors. Ask yourself, do you want to live as long as you can, as young as you can? Well I can help put you on the right path by correcting the function of your mitochondria along with focusing on other mechanisms of aging. Through this I hope to bring a new paradigm to the way we view ourselves as we progress through our years on this planet.

Written by Luke Pavasovic
Director and Naturopath at Alchemic Health
facebook.com/alchemichealth
www.alchemichealth.com

References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566449/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580208/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779179/

September 10, 2020

Mental Health and Natural Interventions

Are you currently feeling that your cognitive performance isn’t how it used to be? Do you suffer from lack of concentration, poor memory or mood disturbances? All these issues can stem from numerous factors in our life, ranging from stress, to poor health, alcohol and drug abuse and more. There are many interventions that can help you and your neurological health that do not require toxic pharmaceutical drugs that essentially do not help increase the brains health but just mask the symptoms through modulating neurotransmitters.

We are told by many of our mental health professionals that our neurological ailments, such as depression or anxiety stem from the monoamine theory which states that these illnesses are caused from an imbalance in serotonin, norepinephrine and dopamine(1). Recent studies are demonstrating this may not be the case, with antidepressants medications only modestly more effective than placebos for reducing symptoms and the possibility that SSRIs may have an opposing effect on depressive symptoms during acute and chronic treatment(1).

So you may ask what is causing these issues? There are a number of causative factors that many lead to mental illness, as each person and their lifestyle is completely different to the next but the science is demonstrating that stress (resulting from emotional, psychological or nutritional factors) contributes to neurodegeneration and synaptic loss (the loss of brain cell and brain cell connections). Stress can have impacts on the structure and function of brain circuitry that results in long-lasting changes in behavior(2). Synaptic plasticity is the mechanism by which information is maintained and stored within individual synapses, neurons, and neural circuits to guide the behavior of an organism(2). These mechanisms allow us to adapt to our constantly evolving environment, but not all of these adaptions are beneficial. Under prolonged periods of physical or psychological stress, these mechanisms become dysregulated, leading to unbalanced connectivity between brain regions, resulting in pathological behaviors, poor cognition and memory impairment(2). There are many ways we can address these issues but today I want to bring to your attention the use of neurological enhancing apoptogenic herbs.

Adaptogens are non-toxic plants that are known to for helping the body resist and handle psychical, psychological, chemical and biological stress. These herbs have been used for centuries in Ayurvedic and Chinese traditions, with science today finally demonstrating their effectiveness in treatment. Each herb helps the body come back into balance via different mechanisms effecting biological and neurological systems.

Ashwagandha
This Ayurvedic herb has many applications from helping the body resist stress through the regulation of cortisol to helping restructure brain synapses through a process called synaptogenesis (creation and reformation of brain cell connections).

A study tested it’s effects on people with a history of chronic stress and analysed them by measurements of serum cortisol and assessing their scores on standard stress-assessment questionnaires(3). There was both a placebo control group and the study drug treatment group with both consuming one capsule twice a day for 60 days (with the drug treatment group receiving 300mg of high-concentration full-spectrum extract from the root of the Ashwagandha plant)(3). Results in the drug treatment group compared to the placebo group, showed a significant reduction in scores on all the stress-assessment scales on day 60 with a substantial reduction in serum cortisol(3). This demonstrated the herbs resistance towards stress thereby improving self-assessed quality of life.

Additionally another study isolated one of the main constituents from the Ashwagandha plant called withanolide A (WL-A) to investigate its effects on memory impairment due to neuronal atrophy and synaptic loss in the brain(4). WL-A recovered memory deficiencies through the regeneration of both axons and dendrites in addition to the reconstruction of pre- and postsynapses in neurons within the cerebral cortex and hippocampus brain regions(4).

One of the mechanisms WL-A reduces neurodegeneration is by restoring glutathione depletion in the hippocampus, increasing glutathione synthesis in neuronal cells by upregulating GCLC level through Nrf2 pathway in a corticosterone dependent manner(5).

Ashwagandha has been tested on neurological disorders like Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, epilepsy and stress disorders with successful results(6). It was able to reverse synaptic loss and neurite atrophy, bettering functional outcome leading to reduced cognitive defects. The authors of the study attributed the observed effects to increased neurite outgrowth, synaptogenesis, synaptic integration, improved axonal and dendritic regeneration, thereby by showing strong regenerative potential(6).

As we can see, this herb has amazing applications for those suffering from a number of stress and neurodegenerative disorders. By incorporating apoptogenic herbal interventions, we can help ward off disease and even repair aspects that may already be dysfunctional or damaged. This is one of many herbs I will be covering in future articles to demonstrate the incredible potential these applications have in our lives, not only now but also for our future health.

Written by Luke Pavasovic
Director and Naturopath at Alchemic Health
facebook.com/alchemichealth
www.alchemichealth.com

References:
1. https://www.thescienceofpsychotherapy.com/is-the-low-serotonin-theory-of-depression-wrong/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3212803/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1576076/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4195593/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4392656/

August 25, 2020

Immune System Optimisation – Part 2

Following up on my last article, I want to continue providing you with ways to increase your immune system to keep you protected and healthy during these current times.

Selenium
Selenium is an essential trace mineral that is important for immune system function, inflammation, cognitive performance and fertility in both males and females. Adequate levels of selenium are important for initiating immunity (through its incorporation into selenoproteins), but it’s also involved in regulating excessive immune responses and chronic inflammation(1). Selenoproteins play a crucial role in regulating reactive oxygen species (ROS) and redox status in nearly all tissues(2). Deficiency in selenium has recognized to negatively impact immune cells during activation, differentiation and proliferation(1).

Supplementing with selenium has been proposed to have health benefits for patients suffering from viral diseases, specifically HIV and influenza A infections(3). It’s also been shown to improve several clinical and lifestyle variables in patients with these infections. It affects the functions of both adaptive and innate immunity, promotes proliferation and favors differentiation of naive CD4-positive T lymphocytes toward T helper 1 cells, which supports acute cellular immune response(3).

Studies have shown that in Hubei Province where COVID-19 is said to of originated, that this is one of the most selenium deficient areas in all of China(4). Due to this selenium deficiency, many of the population were affected dramatically due to not having the antiviral properties that selenium supports. Investigations hypothesize that selenium status was associated with COVID-19 disease outcome(4).

Therapeutic doses of selenium are 200mcg-300mcg per day, which can be taken in the form of capsule or drops. Foods that contain selenium include Bazil nuts, walnuts, grains, beef, poultry and fish such as tuna, cod and red snapper.

Andrographis
Andrographis paniculata, generally known as “king of bitters” is a herb that is part of the Acanthaceae family which is predominantly found in China, Thailand and Malaysia(6).
Andrographolide (a major bioactive chemical constituent) known for its anti-inflammatory effects, is isolated from various parts of the Andrographis herb(6). This compound has been tested for its effects in conditions such as arthritis, asthma, stroke, hepatic and neural toxicity, carcinoma, ischemia and oxidative stress(5). Apart from this, andrographolide also has immunomodulatory effects by enhancing cytotoxic T cells, natural killer (NK) cells, phagocytosis and antibody-dependent cell-mediated cytotoxicity (ADCC)(5). All these properties form the foundation to restrain virus replication and virus-induced pathogenesis(5).

One study has investigated Andrographis’ antiviral activity against dengue virus (DENV). This virus is the most prevalent arthropod-transmitted viral illness with an estimated 100 million symptomatic infections occurring each year and more than 2.5 billion people living at risk of infection(7). Results showed that andrographolides had significant anti-DENV activity in both HepG2 and HeLa cell lines, which reduced both levels of cellular infection and virus output, demonstrating its potential role as an anti-viral agent(7).

The dosage of andrographolides is 60mg for adults and 30mg for children per day, this is usually consumed with food to avoid any gastrointestinal side effects.

Echinacea
Extracts of the Echinacea species have traditionally been used in North America against colds, influenza and other diseases. Recent studies show that preparations derived from certain species and parts of the plant possess potent antiviral properties working against membrane-containing viruses(8). Avian influenza, herpes simplex virus, respiratory syncytial virus and rhinoviruses were all very sensitive to Echinacea purpurea extracts(8). Some extracts displayed anti-inflammatory activity in virus-infected cells and numerous other effects on the expression of cellular genes(8).

Other experimental studies show that the biological properties of Echinacea purpurea are antioxidant, antibacterial, antiviral and larvicidal activities(9). The pharmacologically active metabolites of the plant such as alkamides, caffeic acid derivatives, polysaccharides and glycoproteins are believed to be responsible for the therapeutic actions(9).

Echinacea purpurea extracts inhibit virus replication if consumed prior to infection(10). The studies that demonstrate this were done using human H1N1-type IV, highly pathogenic avian IV (HPAIV) of the H5- and H7- types, as well as swine origin IV (S-OIV, H1N1). This was achieved by inhibiting the receptor binding activity of the virus, which suggests that extracts interfere with viral entry into cells(10).

Recommended dosing is 300 mg of dry powdered extract (standardized to echinacoside 3.5%), 0.25 to 1.25 mL of liquid extract (1:1 in alcohol 45%), 1 to 2 mL of tincture (1:5 in alcohol 45%), 2 to 3 mL of expressed juice of E. purpurea, and 0.5 to 1 g of dried root or tea (all administered 3 times daily). Long-term use of echinacea is not recommended, so please use in an acute manner.

This brings us to the end of Immune System Optimisation – Part 2. I hope both articles (part 1 and 2) help you make the right choices in how to increase your immune systems capabilities. These are just some of the ways you can use vitamins and herbs to protect yourself during these times but there are many other avenues available. If you would like more information or have a program tailored specifically for you, please feel free to book an online appointment for a full assessment and treatment plan.

Written by Luke Pavasovic
Director and Naturopath at Alchemic Health
facebook.com/alchemichealth
www.alchemichealth.com

References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277928/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288282/
4. https://academic.oup.com/ajcn/article/111/6/1297/5826147
5. https://pubmed.ncbi.nlm.nih.gov/27896563/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619690/
7. https://pubmed.ncbi.nlm.nih.gov/28034742/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058675/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441164/
10. https://pubmed.ncbi.nlm.nih.gov/19912623/

August 19, 2020

Immune System Optimisation – Part 1

Isn’t it funny, during this pandemic we are all worried about our health and ways to protect ourselves but no one is actually giving any real health advice? It puzzles me why there has been no mention of proper health or nutrition which is the fundamental basis for a strong immune system and overall well-being. Yet we are told about other interventions that really have nothing to do with health and are more in the classification of medical care. Well today I want to bring forward some information that will help you make the right choices to support your immune system.

Vitamin D3
Currently during this pandemic, many people are being isolated with minimal chances to get out and into the sun as much as we are used to. This will inevitably lead to people suffering from lower vitamin D levels. Vitamin D is a fat-soluble nutrient (technically a steroid-like hormone), it helps decrease inflammation and enhances the pathogen fighting effects of macrophages and monocytes(1)

Being deficient in vitamin D can have a negative effect on the immune system, specifically increasing the risk of upper respiratory tract infections, including allergic asthma and influenza(2). A 2019 study demonstrated that supplementing with vitamin D decreases the risk of respiratory infection in those who are deficient and lowers infection risk for those with adequate levels(3).

More recently a study from this year demonstrates that vitamin D could lower infection rates for influenza and COVID-19. It does this through inducing cathelicidins and defensins that lower viral replication rates, decrease pro-inflammatory cytokines that cause inflammatory injuries in the lining of the lungs and increased anti-inflammatory cytokines(4). If you are deficient or worried you are, consider supplementing vitamin D at 10,000iu per day for a few weeks, followed by 5000iu per day as a maintenance dose. The goal is to raise concentrations above 40-60ng/mL(100-150nmol/L)(4).

Please note, to metabolise vitamin D you must also have adequate magnesium levels to support this process(5). I consider it mandatory to supplement both together, for more information on magnesium and dosage please refer to prior posts.

Zinc
Zinc is an essential trace mineral that has numerous benefits, having antioxidant and anti-inflammatory actions along with being essential for immune system function(6). Being deficient in zinc decreases the immune system’s ability to function properly, leading to increased risk of disease, including pneumonia(7). Low levels also cause growth retardation and cognitive impairment, so by this we can see it is a vital mineral for numerous aspects in the body(8). Studies show that deficiency greatly inhibits the activation of many zinc-dependent enzymes and transcription factors, which is the culprit for decreased immune function(8).

Zinc status is a critical factor that influences antiviral properties, it stimulates the antiviral processes of the immune system which help ward off viral infections, via numerous mechanisms. Over 50 years of evidence demonstrates zincs therapeutic use against viral infections such as herpes simplex and the common cold(9).

Interestingly, most people at risk of COVID-19 have been shown to be associated with zinc deficiency, this is because zinc is essential to preserve natural tissue barriers in respiratory epithelium which prevents pathogen entry(10).

We can see zinc is highly beneficial for anyone wanting to boost their immune system, especially those with sub-optimal zinc status. Therapeutic doses are between 20-40mg being the upper limit per day, anything over this may lead to toxicity side effects.

Vitamin C
Vitamin C is one of the most popular micronutrients for humans due to its protective role against infection and vital importance in immune function. It is a potent antioxidant and cofactor for a family of biosynthetic and gene regulatory enzymes(11). It supports epithelial barrier function against pathogens and promotes oxidant scavenging of the skin which protects against environment oxidative stress. It accumulates in immune cells and enhances functions through microbial killing mechanisms(11).

Deficiency in vitamin C results in impaired immunity leading to a higher susceptibility to infections. In turn, infections significantly impact vitamin C levels due to enhanced inflammation and metabolic requirements. Supplementation appears to both prevent and treat respiratory and systemic infections(11).

Vitamin C is a well-known antiviral agent, especially against the influenza virus. It increases antiviral immune responses at the early stages of infection due to the increased production of interferon (IFN)-α/β(12).

Additionally, high dose vitamin C administered intravenously has shown to significantly improve symptoms in people with viral infections, including sepsis and acute respiratory distress syndrome (ARDS)(13).

All in all, we can see that supplementing with vitamin C plays a significant role in immune function and people who do not get enough in their diet can greatly benefit from increasing consumption. It is advised to supplement between 1000mg-2000mg per day, anything over this may induce gastrointestinal side effects.

This brings us to the end of Immune System Optimisation – Part 1, please keep an eye out for Part 2 with more information on vitamins and herbs that can further help protect you and increase your immune system naturally.

Written by Luke Pavasovic
Director and Naturopath at Alchemic Health
facebook.com/alchemichealth
www.alchemichealth.com

References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164750/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/
3. https://pubmed.ncbi.nlm.nih.gov/30675873/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231123/
5. https://pubmed.ncbi.nlm.nih.gov/28471760/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820120/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854541/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
9. https://pubmed.ncbi.nlm.nih.gov/31305906/
10. https://pubmed.ncbi.nlm.nih.gov/32754164/
11. https://pubmed.ncbi.nlm.nih.gov/29099763/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659258/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7070236/