Getting to Know Omega-3s – InVite Health Podcast, Episode 526
Your body needs omega-3s to function properly, but most Americans are lacking these important fatty acids. Here’s why that’s a problem for immunity, brain health and more.
Nutrition. Vitamins. You.
Your body needs omega-3s to function properly, but most Americans are lacking these important fatty acids. Here’s why that’s a problem for immunity, brain health and more.
The keto diet and the Mediterranean diet have both gained popularity in recent years, but what makes them different and which one should you choose to help reach your health goals?
cardiologist cardiologist
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Please see below for a complete transcript of this episode.
Hosted by Jerry Hickey, Ph.
*Intro music*
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!
*Intro music*
Jerry Hickey, Ph.:
[00:00:41] Hi, Jerry Hickey here. Heart disease and high blood pressure are not a normal part of aging. What you eat, your diet, the amount of exercise you have or you don’t have, the exposure to pollutants such as bus exhaust and car exhaust, and your nutrient intake all affect your risk of developing or not developing heart disease and circulatory diseases. Now, of course, genes play a part. But as one researcher pointed out, genes only load the gun. It’s the environment which pulls the trigger. So the way you live matters.† [00:01:18]
[00:01:20] Now one risk factor for heart disease and heart issues, which is not commonly noted, is a low intake of magnesium, the mineral magnesium. Magnesium is very important to many processes that affect the entire body, but also your heart that affect your blood pressure, that affect your circulation, that affect your blood sugar levels. Yet, according to a large government survey, approximately 68% of Americans consume far too little magnesium from their diet. Now, this is important because magnesium has been found to affect your blood pressure in a good way, your cholesterol, your triglyceride levels, the rhythm of your heart, the way it beats, blood sugar levels, the energy, your heart… it requires to pump blood approximately 100,000 times per day. Now, all of this adds up to a very important need for the mineral magnesium to be looked at as something that’s important for the health of your heart. This is very important for cardiologists to take note of. Yet over my career, many decades as a pharmacist and a nutritionist, I’ve only seen two board certified cardiologists commonly recommend the mineral magnesium to their patients. And perhaps this needs to change, and I am starting a new series now looking at different practices, different specialties in medicine such as cardiologists and neurologists and diabetologist, etc. and what supplements may be core to the needs of their patients. What supplements specifically can help the lion’s share of their patients. So this is the first in a series of podcast episodes describing, in my opinion, and I’m very well read in these matter, the number one nutrient for each specialty of medicine. So welcome to Supplements and Your Doctor: Magnesium and Cardiology. So my name is Jerry Hickey. I’m a nutritional pharmacist. You can find all of our episodes for free wherever you listen to podcasts, all of our InViteⓇ episodes. But you can also follow us on Twitter, Instagram and Facebook @invitehealth. All of the information in this episode is linked at the podcast description. So let’s get going. By the way, at the end of this episode, I will tell you a good amount of magnesium for your daily needs. It’s slightly more in men than women. Of course, that depends on size also and the level of activity. I’ll tell you foods that supply magnesium. I’ll tell you my favorite supplements for magnesium. And then I’ll give you a brief description of other episodes I’m planning in this series.† [00:04:37]
[00:04:39] So magnesium is a macro mineral. There’s a lot of them calcium, potassium, sulfur. There’s a lot of macro minerals. These are minerals you need in higher levels. Micro minerals, you only need a tiny amount like copper or selenium, but macro minerals you need a good amount and magnesium plays a role in over 300 incredibly important reactions in our body. You need magnesium to create DNA, you need magnesium to create protein, you need magnesium for your muscles to function. Now your heart, of course, is a very important muscle that’s beating over 100,000 times a day, pumping blood up to your brain and down to your legs. Magnesium is very important for your heart. It’s important for nerve function. There’s many nerves associated with your heart. It’s needed to create bone and hold it together. It’s needed to activate Vitamin D. Now, Vitamin D itself is needed for the heart, but Vitamin D is also needed for your immune system, for your bones, for your brain health. You need magnesium to release melatonin and other neurotransmitters, and that’s incredibly important. Melatonin is needed for regulating nighttime blood pressure. Melatonin is needed for your immune system. Melatonin is needed to build bone. So I mean magnesium’s just like core to good health. You need magnesium for energy. Energy is made mostly out of the body processing sugar into something called ATP. ATP is stabilized by being attached to magnesium, so you need magnesium for energy and the heart, of course, eats up a great deal of energy. You also need magnesium to control your blood sugar. So magnesium is needed for your muscle energy and nerve functions, both of which are key to a properly functioning heart. So, I mean, that’s just a basic thing.† [00:06:28]
HOW MELATONIN SUPPORTS BONE BUILDING – INVITE HEALTH PODCAST, EPISODE 304. Listen Now>>
[00:06:30] Now, the major risk factors for a stroke, a stroke is damage to the brain caused by a clot or a blockage or bleeding. The major risk factors for a stroke have to do with the heart. High blood pressure is the number one risk factor for a stroke, and after that is atrial fibrillation, which we’ll go into later. It’s an improper rhythm of the heart where it’s racing and it’s not pumping properly and it leads to strokes. So in the journal Frontiers in Neurology, they analyzed 15 human clinical trials, and magnesium definitely reduced the risk of a stroke, but not just the most common stroke, which is an ischemia stroke like a blockage or blocking blood flow to specific parts of the brain, but also bleeding strokes. Now, according to the Office of Dietary Supplements, taking magnesium can help lower your blood pressure. The British Medical Journal, known as Open Heart in 2018, described how magnesium is needed for the prevention and treatment of cardiovascular disease. And a study of patients in the intensive care units, the cardiac intensive care units, cardiac meaning heart, the majority were low in magnesium, and we’ve seen in many studies that if you lack magnesium, you have a high risk for stroke, which we already mentioned, a heart attack, high blood pressure, diabetes, clogged arteries, a weakened heart and heart failure.† [00:08:02]
[00:08:03] So magnesium is needed for energy for the heart so it can pump blood. It also is the energy source for an important regulator of the rhythm of the heart and the flow of blood. It’s called the sodium-potassium pump. Sodium and potassium are two macro minerals. You need a lot of them. Now, most Americans get too much sodium, and very few Americans get enough potassium. So you need the sodium-potassium pump to function properly, to regulate the rate of the heart rhythm so you don’t have an arrhythmia. Therefore, if you’re low in magnesium, it contributes to arrhythmias, an improper beating rate of the heart. And magnesium, if it’s low, it causes a loss of potassium in the heart with an influx of sodium and calcium. Now these ions affect your blood pressure. They can increase your blood pressure. They excite the heart. And they can affect the speed at which the heart pumps blood. That’s your pulse rate. More on this later. Also, with a reduction in magnesium, you have increased inflammation. This contributes to stiffening and narrowing of the arteries in the heart and leading to the heart and around the heart. So coronary heart disease and cardiovascular disease, so it increases your risk of heart disease. So there’s an awful lot going on between magnesium and your heart.† [00:09:45]
[00:09:46] So I just mentioned that magnesium affects the interaction between potassium, sodium and calcium. The interaction of these minerals, they’re also known as electrolytes, also affects your blood vessel walls. So when sodium enters the cell, it makes the blood vessels squeeze so if the blood vessels are squeezing, the heart has to pump harder to deliver blood to the brain and the feet and everywhere else. That’s elevated blood pressure. Whereas potassium opens up the blood vessels, so it’s easier for the heart to pump blood to your brain and your legs and your muscles, etc. That helps reduce blood pressure. So where does magnesium come in? Magnesium moves potassium into the cells of your blood vessel walls and your heart. And, of course, the sodium to migrate out of the cells. This allows easier blood flow due to widened, better functioning blood vessels affecting your blood pressure in a very good way. You have better blood pressure control. You have improved levels of blood pressure. You’re less likely to develop high blood pressure, and you’re less likely to suffer with high blood pressure because magnesium helps to lower your blood pressure. If you lack magnesium, it traps the sodium within the cells of your blood vessel walls and in your heart and it allows calcium to migrate into these cells. This tightens up and squeezes the blood vessel walls, increasing your blood pressure. And of course, so this contributes to high blood pressure, obviously, but… That’s also called hypertension. This also, this increased rate of blood flow is whacking into your blood vessel walls, causing damage and a result of that is hardening of the arteries.† [00:11:43]
[00:11:45] So in a meta-analysis published in the journal Hypertension, which is one of the journals of the American Heart Association, this included 34 human clinical trials. Magnesium as a supplement absolutely helped normalize high blood pressure. It absolutely helped lower elevated blood pressure. The, the effect was real. It was significant, especially in people with elevated levels. And when they looked at how much you needed and what minimal amount of time you needed the magnesium for, they found out, within the first month, taking 300mg of magnesium a day improved your blood pressure. Now in the journal Nutrients, magnesium helps control blood sugar. Blood sugar, when it’s elevated, your blood becomes kind of like maple syrup. It thickens. And the sugar attaches to blood vessel walls, even the heart muscle itself, and it causes a process called glycation. This leads to heart disease, cardiovascular disease, increased blood pressure, increased risk of stroke, heart attack, Alzheimer’s disease, kidney damage, etc. Magnesium absolutely helps control your blood sugar. There’s a number of nutrients that help control your blood sugar, but magnesium is key. Magnesium also helps decrease your bad cholesterol and your triglycerides, which is another kind of greasy fat that hardens your arteries. So both of these fats contribute to stiffening your arteries. And this, of course, leads to elevated blood pressure.† [00:13:26]
[00:13:28] Now, lowered magnesium is also connected with developing heart failure. In heart failure, your heart is just not doing its job of pumping enough blood to the body, and it’s quite dangerous. In a review of 40 human clinical trials that included over a million people, increased magnesium intake decrease the risk of developing heart failure by a solid 22%. It also additionally reduced your risk of developing a stroke and additionally reduced your risk of developing diabetes. This was in the journal BMC Medicine in 2016. Finally, low magnesium is connected with a higher risk of atrial fibrillation, but this is a, this is even in people healthy hearts and good circulation. That’s part of Framingham Heart Study. So atrial fibrillation… The top chambers of the heart fill up with blood and the bottom chambers pump it out. In atrial fibrillation, the beating pattern of the top chambers is all over the place. There’s extra beats, there’s triple beats, there’s missing beats. The heart is racing like crazy and as a result, not enough pump, blood, oxygen-rich blood is getting pumped throughout the body, and the little, little pieces of blood get left behind and clotting cells can adhere to them creating a blood clot, and this could get pumped up into the brain. It’s a major risk factor for a stroke. Lacking magnesium increases your risk of developing atrial fibrillation.† [00:15:03]
[00:15:05] So here’s my recommendation. You need… I would say both men and women really want to aim for between 350 and 450mg of magnesium every day. Women, 350, men, 450 mg. There are foods that supply a good amount of magnesium. Nuts, especially almonds, seeds like pumpkin seeds and flaxseeds. Green leafy vegetables, especially spinach. Legumes, that could be edamame, that could be peas and lentils, all kinds of beans. Fish offers some magnesium. So do whole grains, especially quinoa and whole wheat.† [00:15:46]
[00:15:48] Now, as far as magnesium supplements, my two favorites are magnesium citrate and magnesium glycinate. They’re both extremely well absorbed. Here’s the difference. Magnesium citrate has a stool softening effect. It absorbs moisture into the stool, so if you’re constipated, you might want to opt for magnesium citrate. Magnesium glycinate doesn’t have that effect. It’s so rapidly and so well absorbed, it doesn’t affect your stool, really. So if you don’t have a problem with constipation, you might want to opt for magnesium glycinate, which, according to human clinical trials, is the most rapidly absorbed magnesium and the most completely absorbed magnesium. In other words, the best absorb magnesium. In fact, I take the magnesium glycinate tablet every day just to make sure I am getting adequate levels of magnesium because there are heart issues in the Hickey men, in my family, in the men.† [00:16:37]
[00:16:39] Now does other important supplements for your heart. You have to mention fish oils and bear in mind if you’re on a statin drug that actually takes some of the fish oils out of your body, so you actually need additional fish oils if you’re on a statin drug, the drugs that lower your cholesterol. Taurine. Taurine is a sulfhydryl amino acid, so it’s in a class of its own. You could get taurine in green leafy vegetables to an extent, but in fish. Taurine’s needed to control your blood pressure, the rhythm of your heart, blood flow. Lacking taurine leads to strokes and heart attacks and clogged arteries. Coenzyme Q10, a very well-known supplement, for older people or people with diabetes. The best form is Ubiquinol. That’s the one I use because I’m older. Alcar, the acetylated form of carnitine. It’s very safe, and it helps regulate the energy production in your heart. And B-vitamins, especially B1, B2, B6, B12 and folate. Very important for the, for the energy of your heart. Those are supplements I always recommend to people with heart failure.† [00:17:39]
[00:17:40] Future episodes of this series will discuss what’s the best supplement for a rheumatologist, in my opinion. But you know, I’ve read an awful lot about these things. Gastroenterologists, orthopedists, ophthalmologists, cardiologists, neurologists and diabetologists. So thank you for listening to this episode of the InViteⓇ Health Podcast. You can find all of our episodes wherever you listen to podcasts for free, or you can go to invitehealth.com/podcast. And please, if you could leave us a review and if you could subscribe, it’ll be helpful. You can also follow us on Facebook, Twitter and Instagram @invitehealth. Thanks for listening. This is Jerry Hickey signing off.† [00:17:40]
*Exit music*
Lupus is an autoimmune condition that is closely related to inflammation and low levels of Vitamin D. Learn more about this issue and what you can do to help from Amanda Williams, MD, MPH.
MSM is commonly known for its ability to promote joint health, but it is also beneficial for the health of your skin, heart and more.
arthritis
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Please see below for a complete transcript of this episode.
Hosted by Amanda Williams, MPH
*Intro music*
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!
*Intro music*
Amanda Williams, MPH:
[00:00:40] Teas have been widely consumed throughout the world, and we’ve all heard about the many potential health benefits that go along with tea. So today I want to zero in on tea and inflammation in the setting of arthritis. I’m Amanda Williams, M.D., M.P.H., and let’s get right to it. Let’s talk about the amazing amount of clinical research that is out there that is assessing the impact of the power nutrient, that power catechin coming from green tea, the EGCG and how beneficial that can be when it comes to targeting inflammation that’s directly associated with arthritis, so whether we’re looking at osteoarthritis or we are looking at rheumatoid arthritis.† [00:01:22]
[00:01:22] There was a very extensive research study that was published in the Life Science Journal back in 2010 that looked at the power of that polyphenol, that EGCG when it came to inflammation and arthritis. So being that we know that many Americans suffer from arthritic joints and arthritic conditions, this is an area that oftentimes people are looking for alternatives as opposed to using an NSAID on a daily basis, the non-steroidal anti-inflammatory drugs, because the long-term use of those in not so great, depending upon which one that you’re taking, can impact negatively different things, like acetaminophen, for example. The extended use of acetaminophen, definitely not a good thing for your liver. And then when you look at the other NSAIDs, such as ibuprofen, for example, then we have to start having concerns with the long-lasting negative impact on the kidneys.† [00:02:16]
[00:02:16] So that’s why I want to talk about green tea in this setting today and looking at the many benefits of how it is that green tea is really kind of guiding us through this inflammaging highway. So we… I talk oftentimes about inflammaging, which is accelerated aging brought on because of chronic inflammation. So understanding how the antioxidants that are contained within green tea can really target the inflammatory pathways in a much broader degree than we ever recognized previously. And one of the things that we now know from scientific research is that not only can that green tea help with the regulation of expression of different cytokines and chemokines and the reactive oxygen species and targeting, you know, COX-1 and COX-2 pathways. But we also now know that it targets something known as HMBG1, which is high mobility group box one. Why does that matter? Well, because when we understand the impact of HMGB1 in the body, then you can start to tie that in with the excessive amount of inflammation that can occur within the joints. So HMGB1 turns on the release of chemical signals in the body, which we call cytokines, and those cytokines generate up inflammation. So if we have this release of inflammatory cytokines, then over the course of time, so we’re talking chronic inflammation. In the acute setting, that’s one thing. You know, you stub your toe, you sprain your ankle. Acute inflammation is one thing, but we’re talking in the setting of chronic inflammation. Then we know we’ve got a big problem. So elevated HMGB1 levels have been found to be associated with many different chronic inflammatory conditions, so when we’re thinking about things such as arthritis. But we can also, you know, put into the mix different respiratory chronic conditions such as asthma, COPD, for example, we can look at inflammatory bowel disease, we can look at diabetes, for example, and many different conditions, even within the cardiovascular system, where you can see this elevation of HMGB1, which is a big problem.† [00:04:48]
[00:04:49] So what do we know now from the scientific studies is that the EGCG, the epigallocatechin gallate that’s coming from the green tea, this has been studied and shown to have this ability to inhibit that HMGB1, which is really incredibly powerful. So the first study that came out that really zeroed in on EGCG’s ability to do this was back in 2011, and that was in the Journal of Biochemical Pharmacology. So understanding that if we have a nutrient that’s coming from nature, so this power catechin, that EGCG. And this can actually work in a way to, in a sense, turn off that switch for inflammation, then we can start to see how it is that when you’re in a setting such as arthritis, why green tea can potentiate all of these powerful benefits. So I pulled a few different studies just to reinforce this, because it’s not like this was just a finding that they stumbled upon and then they let it go. No. They continue to look at this and said, “Wow, EGCG, you can actually down regulate the activation of this power signal, this HMGB1, which triggers this flood of cytokines to be released, which is significantly driving up inflammation.”† [00:06:04]
[00:06:06] So in the Life Science Journal, they go into many of the different components of green tea and how when you look at the scope of conditions to which green tea has been shown to be incredibly beneficial to you, when you think about green tea and cardiovascular disease and how green tea has been shown even at UCLA, University of California, Los Angeles to actually be able to lower the risk of stroke. And this was through a meta analysis that they did, and this was just through people who consumed a lot of tea. So drinking tea. So we’re not even talking about the power amount of EGCG that you get if you utilize Green Tea HxⓇ, for example. And they found that when people consumed three or more cups of tea per day, that they had a 20% lower risk of a stroke. And that’s just from, you know, something that they’re drinking every single day. Certainly, when you look at cognitive studies and what occurs within the brain, the aging brain and oxidative stress and how detrimental that can be to our cognition, this is another area of research where green tea is really shown to be incredibly beneficial when it comes to its immunomodulatory benefits. This is where you know, things like rheumatoid arthritis, looking at some of the issues that are arise with ulcerative colitis and Crohn’s disease, for example. So there’s just a vast amount of research out there that really zeroes in on just how powerful the use of EGCG can be when it comes to its vast, vast benefits.† [00:07:45]
[00:07:46] And of course, there’s a ton of studies looking at EGCG when it comes to cancer studies and cancer research. So when it’s cardiovascular, cancer, metabolic conditions such as diabetes, whether we’re looking at inflammation, we certainly can see how it is that the EGCG, potentially it’s this really powerful, powerful benefit. So in the Journal of Toxicology and Applied Pharmacology in 2017, they were looking at the anti-inflammatory activities of the green tea catechins when it came to these different signaling pathways in rheumatoid arthritis. So how do they set this up? While you have to test this in patients who have been diagnosed with rheumatoid arthritis, which is an autoimmune condition, and finding how the EGCG was incredibly effective in terms of inhibiting these downstream inflammatory signals. So we kind of go back to that high mobility group box one and you can see how that green tea really does pack a heck of a punch.† [00:08:49]
[00:08:50] In the Arthritis Research Therapeutics Journal in 2010, they also were looking at the progress of research, and so we’re talking over 10 years ago where they were looking at the progression of the scientific research that was coming out showing how the EGCG, the epigallocatechin gallate from the green tea, how this was creating an environment that was actually lowering inflammation in even the most severe cases of rheumatoid arthritis. Now, as I mentioned, you can also throw osteoarthritis into this mix, which is what most people have. Most people don’t have RA. Most people have osteoarthritis, and it’s key to be able to differentiate between the two. But the important takeaway from from that is to also recognize that whether we’re dealing with rheumatoid arthritis or we’re dealing with osteoarthritis, we’re dealing with significant amounts of inflammation. And so looking at the studies in patients who have RA is one thing, but they’ve also been able to show in patients that have your typical run-of-the-mill arthritis that the green tea and those powerful catechins do a wonderful job at being able to downregulate all of that inflammation.† [00:10:05]
[00:10:06] So, so much science out there. You can see the different pathways, whether we’re dealing with the same pathways that you’re non-steroidal anti-inflammatory drugs are targeting or, you know, even if we’re looking at some of the prescribed pain medications, the pathways to which those are working, the COX-1, COX-2 pathways, and obviously the more we can lessen our inflammation burden in the body, the more resolution we get to any type of a chronic condition. So addressing chronic inflammation is certainly important, and we understand the true benefit of getting green tea on board when it comes to partnering up in the, in the body and helping our body with managing that inflammation and a much more efficient way.† [00:10:53]
[00:10:53] I want to thank you so much for tuning in to the InViteⓇ Health Podcast. Remember, you can find all of our episodes for free wherever you listen to podcasts or by visiting invitehealth.com/podcast. Now do make sure that you subscribe and you leave us a review. You can follow us on Facebook, Twitter and Instagram, and we will see you next time for another episode of the InViteⓇ Health Podcast.† [00:10:53]
*Exit music*