Polyphenols, Hormesis and Disease: Part II

In the last post, I explained that the body treats polyphenols as potentially harmful foreign chemicals, or "xenobiotics". How can we reconcile this with the growing evidence that at least a subset of polyphenols have health benefits?

Clues from Ionizing Radiation

One of the more curious things that has been reported in the scientific literature is that although high-dose ionizing radiation (such as X-rays) is clearly harmful, leading to cancer, premature aging and other problems, under some conditions low-dose ionizing radiation can actually decrease cancer risk and increase resistance to other stressors (1, 2, 3, 4, 5). It does so by triggering a protective cellular response, increasing cellular defenses out of proportion to the minor threat posed by the radiation itself. The ability of mild stressors to increase stress resistance is called "hormesis." Exercise is a common example. I've written about this phenomenon in the past (6).

The Case of Resveratrol

Resveratrol is perhaps the most widely known polyphenol, available in supplement stores nationwide. It's seen a lot of hype, being hailed as a "calorie restriction mimetic" and the reason for the "French paradox."* But there is quite a large body of evidence suggesting that resveratrol functions in the same manner as low-dose ionizing radiation and other bioactive polyphenols: by acting as a mild toxin that triggers a hormetic response (7). Just as in the case of radiation, high doses of resveratrol are harmful rather than helpful. This has obvious implications for the supplementation of resveratrol and other polyphenols. A recent review article on polyphenols stated that while dietary polyphenols may be protective, "high-dose fortified foods or dietary supplements are of unproven efficacy and possibly harmful" (8).

The Cellular Response to Oxidants

Although it may not be obvious, radiation and polyphenols activate a cellular response that is similar in many ways. Both activate the transcription factor Nrf2, which activates genes that are involved in detoxification of chemicals and antioxidant defense**(9, 10, 11, 12). This is thought to be due to the fact that polyphenols, just like radiation, may temporarily increase the level of oxidative stress inside cells. Here's a quote from the polyphenol review article quoted above (13):

We have found that [polyphenols] are potentially far more than 'just antioxidants', but that they are probably insignificant players as 'conventional' antioxidants. They appear, under most circumstances, to be just the opposite, i.e. prooxidants, that nevertheless appear to contribute strongly to protection from oxidative stress by inducing cellular endogenous enzymic protective mechanisms. They appear to be able to regulate not only antioxidant gene transcription but also numerous aspects of intracellular signaling cascades involved in the regulation of cell growth, inflammation and many other processes.

It's worth noting that this is essentially the opposite of what you'll hear on the evening news, that polyphenols are direct antioxidants. The scientific cutting edge has largely discarded that hypothesis, but the mainstream has not yet caught on.

Nrf2 is one of the main pathways by which polyphenols increase stress resistance and antioxidant defenses, including the key cellular antioxidant glutathione (14). Nrf2 activity is correlated with longevity across species (15). Inducing Nrf2 activity via polyphenols or by other means substantially reduces the risk of common lifestyle disorders in animal models, including cardiovascular disease, diabetes and cancer (16, 17, 18), although Nrf2 isn't necessarily the only mechanism. The human evidence is broadly consistent with the studies in animals, although not as well developed.

One of the most interesting effects of hormesis is that exposure to one stressor can increase resistance to other stressors. For example, long-term consumption of high-polyphenol chocolate increases sunburn resistance in humans, implying that it induces a hormetic response in skin (19). Polyphenol-rich foods such as green tea reduce sunburn and skin cancer development in animals (20, 21).

Chris Masterjohn first introduced me to Nrf2 and the idea that polyphenols act through hormesis. Chris studies the effects of green tea on health, which seem to be mediated by polyphenols.

A Second Mechanism

There is a place in the body where polyphenols are concentrated enough to be direct antioxidants: in the digestive tract after consuming polyphenol-rich foods. Digestion is a chemically harsh process that readily oxidizes ingested substances such as polyunsaturated fats (22). Oxidized fat is neither healthy when it's formed in the deep fryer, nor when it's formed in the digestive tract (23, 24). Eating polyphenol-rich foods effectively prevents these fats from being oxidized during digestion (25). One consequence of this appears to be better absorption and assimilation of the exceptionally fragile omega-3 polyunsaturated fatty acids (26).

What does it all Mean?

I think that overall, the evidence suggests that polyphenol-rich foods are healthy in moderation, and eating them on a regular basis is generally a good idea. Certain other plant chemicals, such as suforaphane found in cruciferous vegetables, and allicin found in garlic, exhibit similar effects and may also act by hormesis (27). Some of the best-studied polyphenol-rich foods are tea (particularly green tea), blueberries, extra-virgin olive oil, red wine, citrus fruits, hibiscus tea, soy, dark chocolate, coffee, turmeric and other herbs and spices, and a number of traditional medicinal herbs. A good rule of thumb is to "eat the rainbow", choosing foods with a variety of colors.

Supplementing with polyphenols and other plant chemicals in amounts that would not be achievable by eating food is probably not a good idea.


* The "paradox" whereby the French eat a diet rich in saturated fat, yet have a low heart attack risk compared to other affluent Western nations.

** Genes containing an antioxidant response element (ARE) in the promoter region. ARE is also sometimes called the electrophile response element (EpRE).

Breast Self Aware : How To Become Breast Self Aware, Breast Self Examination

Self-Check:How To Become Breast Self Aware

It is so important to be breast self-aware as early detection is the best defense against breast cancer. Here is how to conduct a breast self-examination to protect yourself from breast cancer.

Step 1: Examine yourself in the mirror

Begin by looking at your breasts in the mirror with your arms by your side or on your hips and check that they are their usual shape, size and condition. Look for inversion of the nipple, irregular discharge or a rash.

Step 2: Raise your arms

Now, raise your arms and look again for any changes, particularly any signs of puckering, dimpling or redness.

Step 3: Feel your breasts

Raise one arm in the air or place it behind your head. Use the pads of your three middle fingers of the other hand keeping the fingers flat and together. Using a firm, smooth touch, feel your entire breast including the nipple and armpit (be particularly aware of swellings in this area). The aim is to cover the whole breast from top to bottom, side to side including the underarm area.

Step 4: Use the circular method

Using a circular motion, start from the nipple and move out around the breast being aware of lumps or other irregularities

Step 5: Contact your doctor

The vast majority of lumps are not cancerous. It could simply be a cyst, or just natural lumpiness. If you have any doubts get it checked out by your doctor as soon as possible.

Get Rid of Cellulite : How To Get Rid of Cellulite, Treatment For Cellulite, Remedies

Cellulite is fat cells that have bulged through cell walls into the skin's middle layer, where they pull on connective tissue to create an unattractive, dimpled skin surface. Cellulite progresses through four stages and the sooner you begin to treat it, the more success you will have to get rid of it.

To repair cellulite,you need to strengthen and hydrate your body's cells and the connective tissue in your body. Here's what will help:

# Go on a home detox diet. This means eating lots of fruits and leafy greens. Organic food is better because it contains fewer toxins like pesticides.

# Consider a trip to a detox spa or a health spa if you can afford the cost.

# Avoid junk food, diet soda, processed foods, artificial colors and flavors, and saturated fats such as butter and animal fats.

# Avoid toxins like excessive alcohol and cigarettes.

# Drink a lot of water to hydrate your body and flush out toxins. Eight to ten glasses a day are recommended.

# Brush your skin daily, preferably before bathing. The best is a Tampico Skin Brush made with natural agave plant fiber. This simple technique stimulates blood and lymph flow, removes dead skin cells and encourages new cell growth.

# Maintain your healthiest weight.

# Finish your daily shower with a cold rinse to tone your skin.

# Bathe in a comfortable, warm seaweed bath to re-mineralize and increase circulation, ideally three times a week.

# If the cellulite is severe, avoid high-pressure massage so as not to damage lymphatic function and micro-circulation. Also avoid high-impact exercise.

# Apply an essential oil blend designed to stimulate the circulatory and lymphatic systems to the back of your knees and at the top of your thighs near your bikini line. Naturopathica Deep Forest Bath and Body Oil is a good one.


What Won't Get Rid of Cellulite?

* Wearing inflatable plastic shorts around the house.

* Getting liposuction. In fact, it might make the problem more noticeable.

* Slathering on topical creams and getting body wraps that promise to reduce (temporarily) the diameter of your thigh by one inch. They might help somewhat as long as you follow the lifestyle tips above, but they don't do much on their own.

* Using detox foot pads. The moisture itself turns them dark, not toxins leaving your body.

Categories of Perfumes : How To Choose Perfumes

For centuries, perfume has been an essential part of human culture: people have perfumed their hair and bodies with oils, resins, flowers, herb extracts and animal scents since earliest history. Wearing scent is pleasurable; it�s an expression of eccentricity.

Nowadays, women are more likely to treat fragrance as an accessory, changing their perfume daily.But sometimes, too much choice can lead to confusion. If you're like most women, you have multiple perfume bottles cluttering your vanity table.

There are eight major perfume categories:

Citrus

Infused with the tangy essence of citrus fruits, these perfumes are lively and energetic. They are best enjoyed as a daytime delight, just the thing to wake you up in the morning before you've had that second coffee. Wear a citrus perfume to meet your girlfriends for brunch, brighten a baby shower, or ride your bicycle to the organic market.

Floral

Sweet and romantic, these scents are the "good girls" of the fragrance aisle. Florals are sometimes single note, but generally combine the scents of various flowers to create a classic feminine appeal. Spritz on a floral when you want to show off your sweet-and-girly side -- when meeting your boyfriend's parents comes to mind. These scents are also appropriate at the ballet, or your best friend's wedding.

Fruity

Like a cheerleader with a wicked side, fruity perfumes are fresh and spicy. These fragrances please the nose with the bright and familiar smells of apple, peach, berry, mango and other juicy fruits, often blended with florals to create a compelling aroma. Pretty without being overwhelming, these perfumes are ideal for a movie-and-dinner first date. Just apply sparingly.

Green

Smelling of fresh leaves and newly-mown grass, the green fragrances are a natural and energetic group. These scents tend toward the unisex, so are best left on the shelf when you're dressing to impress a hot date. Save them for daytime instead, when their sporty, modern appeal makes them a great fit for any casual or outdoor gathering. Wear one to cheer on your favorite football team, at the golfing range, or on a flea market amble with friends.

Oceanic

Oceanic perfumes are a modern invention, first appearing with Christian Dior's Dune in 1991. These scents use a blend of synthetic compounds to evoke natural aromas such as mountain air, ocean spray or clean linen. Crisp and fresh, they are an ideal choice for job interviews, when you want your perfume to say, "I'm clean, efficient and won't stink up the joint if hired."

Oriental

Think of oriental perfumes as the fragrance equivalent of cleavage and a killer pair of stilettos. Exotic and distinctly feminine, these sensual blends feature an earthy, animalistic base scent such as musk or ambergris, often combined with warm notes such as amber. Wear one when you want to seduce, whether it's a third date or just a rare night out without the kids.

Spicy

Sugar and spice and everything nice, that's what these perfumes smell like. Uncap one and be transported to your mom's kitchen - if your mom was the type who baked cinnamon rolls and gingerbread from scratch. With notes of cloves, ginger, cinnamon, cardamon and pepper, spicy perfumes are comforting and alluring in an old-fashioned way. Wear one to your next parent-teacher meeting, or at lunch with that handsome officemate who you wouldn't mind sharing pastry with.

Woody (Chypre)

Woody scents are built on base notes of bark and moss, conjuring winding forest paths. While more unisex than other fragrance categories, that's not to say these scents are masculine. They evoke a particular brand of no-nonsense femininity. This strong and classic appeal translates well to the corporate office, too. Wear one to your next performance review.

Healthy Manicures : How To Get Healthy Manicures

Millions of women visit manicurists to have their nails professionally manicured every year. What can you do to lower your risk of developing an infection or fungus,caused by a manicure? A few simple steps before your next manicure can significantly lower your risk of developing a painful nail infection or fungus, or disease.

1. Buy your own manicure or pedicure kit and take it with you when you visit your manicurist. Make sure you clean and disinfect your manicure kit after each use, even if you are the only one using your kit.

2. Bring your own nail polish, base coat, and top coats. Remove your old nail polish at home, or bring nail polish remover with you.

3. Check out the salon where you have your nails done. Does it look clean and sanitary? Is the trash container properly bagged and covered? Is the floor clean? Are the manicure tables kept neat and tidy? Is there plenty of good light? Look at the disinfectant containers and make sure that they are clear, clean, and free of debris.

4. If you are not using your own manicure kit: Are all instruments cleaned and disinfected after each use? Does the manicurist use fresh, clean instruments on each client? Does the manicurist remove the clean, disinfected, instruments from the disinfectant in front of you?

5. Make sure that the manicurists wash their hands before and after each client, and that clients wash before their nails are done.

6. Never use a towel that is not fresh and clean.

7. Make sure that plenty of clean, disinfected, nail brushes are available for each client.

8. Make sure that a new, unused, emory board is used for each client.

9. Consider using cuticle softener, rather than cuticle scissors to reduce the risk of broken skin occurring.

Cancer Fighting Foods : How To Reduce The Risk of Cancer, How To Prevent Cancer

With many types of medication and alternative therapies on the market, people are forgetting the most important medicine of all � a healthy diet. A particular group of foods that contain phytochemicals, antioxidants and omega 3 may help reduce the risk of cancer.

1. Avocados

These are an antioxidant that is not only helpful for reducing the risk of cancer but is beneficial for cataracts and glaucoma due to its ability to block certain fats in the body. It can also regulate high blood pressure.

2. Broccoli

Including cabbage, and cauliflower have phytochemicals which combat some types of cancer. They are also low in calories and high in fibre.

3. Carrots

A powerful antioxidant that is also high in beta carotene. It can help reduce the risk of cancer with its secret ingredient falcarinol.

4. Figs

These can kill bacteria and assist in weight loss programs. They contain an important ingredient called benzaldehyde which studies have shown can decrease the size of tumors.

5. Garlic

Boosts the immune system and can reduce development of some tumors. Eaten in its raw state it is said to reduce the risk of many types of stomach cancers.

6. Grapes

The red grapes contain natural antioxidants that may slow down the development of cancer cells and tumor growth. If eaten as part of the 5 a day regime, a portion of grapes can be effective.

7. Mushrooms

Shitake mushrooms help boost the immune system as it acts as an antibacterial agent. It is good for influenza, diabetes, headaches and reducing the risk of cancer. Maitake and Reishi are also known for their anti-cancer abilities.

8. Green tea

Polyphenols are found in green tea which can slow down the development of cancer cells. Black tea can also provide some benefit although herbal teas have yet to be proven effective.

9. Tomatoes

These contain lycopene which can decrease the amount of free radicals from entering our body. The level of lycopene is found to be higher when the tomatoes are concentrated such as in a puree or in ketchup. Studies have also shown that lycopene is absorbed into the body at a greater rate if it is accompanied by oil.

How To Enlarge Breasts Naturally : How To Increase Breasts Size, How To Make Breasts Look Bigger

Some women wish that their breasts were larger and were able to fill out clothes better. Others, watch their breasts begin to sag or droop as they age. Girls now begin to develop bodily perception of themselves at an even younger age. This self awareness coupled with their desire to make a change leads women to take a look at available options to increase their breast size.

How to Enlarge Breasts Naturally

1/ Exercise � by strengthening the pectoris muscles underneath the breast tissue, breasts can look larger and more tone. Common exercises to achieve this effect include push-ups or drawing the arms repeatedly together to bring the palms of the hands together.

2/ Proper Bra Sizing � proper measurement of bra size is key in getting the support, lift, and comfort that can add size to your breasts. The time spent on being sized properly is well worth it.

3/ Make-Up � for enhancing your cleavage, consider applying a touch of shimmer or bronzer in between your cleavage to draw the eye to that area and visually add depth.

4/ Cup Enhancers or Silicone Bra Inserts � these cup enhancers can be purchased and applied with double-sided tape to fit snugly in your bra, undetected. Look for ones that are hypoallergenic if you have sensitive skin and are also sweat and waterproof.

5/ Push-Up Padded Bra � consider purchasing a push up bra with padding to achieve a larger appearing cup size and increased cleavage.

6/ Proper fitting shirts � tight fitting clothes do not enhance your bust line or breast appearance. Choose clothes that fit properly and don�t show too much cleavage.

7/ Tape or Moleskin � apply tape or moleskin across the lateral and bottom aspect of the breast to push them together and give them a lift.

8/ Hydration � any skin regimen has to include hydration. The recommended water intake for those with no restrictions includes six to eight glasses a day. This will help keep the skin over your breasts looking and feeling healthy and moisturized.