Bromelain Reduces Muscle Damage and Increases Recovery in Competitive Cyclists

Bromelain is a mixture of proteases obtained from pineapples and has been demonstrated to reduce exercise-induced muscle damage and inflammation, enhancing recovery. Fifteen highly trained cyclists were supplemented with either bromelain 1000 mg/ day or a placebo across six days of competitive racing in a randomized, double-blind, placebo-controlled trial. Consecutive days of competitive cycling were associated with increased markers of muscle damage and a reduction in circulating testosterone across the race period. Bromelain supplementation reduced subjective feelings of fatigue and was associated with a trend to maintain testosterone concentration. 

“Acute protease supplementation effects on muscle damage and recovery across consecutive days of cycle racing.” Eur J Sport Sci. 2016 Mar;16(2):206-12. 51313 Dr. Cecilia M. Shing  Sport Performance Optimisation Research Team, School of Human Life Sciences, University of Tasmania, Australia. cecilia.shing@utas.edu.au   

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Kirk

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Kirk Is Looking for Only 10 "Good" People To....In July With Me!

Video Overview of My "28 DayHealthy Living Program!"

Dear Friends,

I am looking for no more than 10 good people who want to transform
their health in the month of July (2016) and spend 90, informative,
energetic and fun, minutes with me each week....The "side effects?"...

...More energy, Mental Sharpness, Fitness, Peak Performance and Less Pain!

You will experience each Week:

- 1 very practical and engaging talk that you can apply immediately
  to protect and enhance your own health!

- Weekly Q & A and individual coaching to help you understand the
  material in the context of your particular health issue(s).

- A "Step by Step" incorporation of 1 Lifestyle and 3 Diet principles
  each week that will transform your health to a more optimal state
  simply by doing these easy steps.

- 23 simple topics and lifestyle practices presented by reading material,
  online videos, and discussions to help you "GET IT!"....the material I mean...:-))!

- 2 FREE E-Books!

- A weekly hour online Q & A to ask me more questions if you need to!

- A small group (no more than 10) with lots of Q & A time each session
  so you can have effective coaching.

WHERE:  Health Associates Medical Group, 3301 Alta Arden #3, Sacramento, CA 95825

WHEN:   Thursday, 6:30-8:00 pm PST - July 7, 14, 21, 28.

COST:    $79.98 - Can only be purchased online.

If you are convinced you want to be one of these lucky 10...Sign-Up Now!  Click Here!
 

If you need to read more about "Kirk's 28 Day Healthy Living Program and Lectures"                        
See you Soon..

Be and Stay Well,

Kirk

PS: Remember "First Come First Serve"...I want a small group...No more than 10 wonderful people :-))!

Vitamin E and Creatine May Be Good Combo for Maintaining Muscle Strength!

Vitamin E at 250 mg 1 hour before exercise reduced cell damage markers after exercise suggesting a protective effect against inflammation induced by reduced oxygen availability during exercise. Creatine at 20 grams per day for six days improved muscle strength with one repetition maximum back squats. Whole grains and nuts and seeds are good sources of vitamin E. Food sources of creatine are from animal foods. Creatine can be synthesized by the liver, kidneys and pancreas from the amino acids, or building blocks of protein, arginine, glycine and methionine.  Creatine is an interesting compound for the elderly and may be a worthwhile supplement to maintain muscle mass (prevent sarcopenia) and to improve cognition. Yes creatine one of the oldest “muscle head” nutrients may really help improve cognition and memory (more in a future blog).  Five grams daily of creatine is a reasonable daily dose in the elderly.

____________________

In 9 subjects who performed three sessions of 60 minutes of exercise (70% maximal oxygen uptake) interspersed for 1 week under normoxia, hypoxia and hypoxia after vitamin E 250 mg supplementation 1 hour before exercise, there was a reduction in creatine kinase (CK)-TOTAL, CK-MB and lactate dehydrogenase 1 hour after exercise and vitamin E reversed the changes observed after exercise in hypoxia without supplementation. 250 mg of vitamin E supplementation at 1 hour before exercise reduces cell damage markers after exercise in hypoxia and changed the concentration of cytokines, suggesting a protective effect against inflammation induced by hypoxia during exercise.  

“Vitamin E supplementation inhibits muscle damage and inflammation after moderate exercise in hypoxia.” J Hum Nutr Diet. 2016 Apr 8. [Epub ahead of print] 51310R. V. T. dos Santos, Departamento de Biociência – UNIFESP, Rua Silva Jardim, 136–Santos, CEP: 11015-020, SP, Brazil. Tel./Fax: +55 13 3878 3700 ronaldo.thomatieli@unifesp.br 

____________________

Thirty explosive athletes consumed 20 grams of creatine or carboxymethyl cellulose placebo per day for six days. After the supplementation, the 1RM strength in the creatine group significantly increased. The optimal individual postactivation potentiation (PAP) time in the creatine group was also significantly earlier than the pre-supplementation and post-supplementation of the placebo group. Creatine supplementation improves maximal muscle strength and the optimal individual PAP time of complexed training but has no effect on explosive performance.

“The Effects of Creatine Supplementation on Explosive Performance and Optimal Individual Postactivation Potentiation Time.” Nutrients. 2016 Mar 4;8(3). 51312 Kuei-Hui Chan Graduate Institute of Athletics and Coaching Science, National Taiwan Sport University, Taoyuan 33301, Taiwan quenhuen@gmail.com

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Kirk

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Have Heart Failure? Think Iron as Well as CoQ, B1, Magnesium, Carnitine, Ribose and Lipoic Acid!

Usually when I talk about supplements that help heart failure I mention the mitochondrial
energy producing nutrients that help the heart muscle "squeeze" harder like CoQ10
(ubiquinol) 400-900 mg/d, magnesium 300-500 mg/d, ribose 5-15 grams per day,
L-carnitine 1000-2000 mg/d (measure TMAO), vitamin B1 50-100 mg/d and alpha
lipoic acid 300 mg/d. But these studies suggested heart failure patients be assessed
for iron deficiency and supplementation with either oral iron or I.V. iron was of benefit.

CONCLUSION: Three hundred and four ambulatory symptomatic heart failure patients
with a left ventricular ejection fraction ≤45%, elevated natriuretic peptides, and iron
deficiency (ferritin <100 ng/mL or 100-300 ng/mL if transferrin saturation <20%)
treated with IV iron, as ferric carboxymaltoses (FCM), in undiluted I.V. bolus injections
of 10 or 20 mL (equivalent to 500 or 1000 mg of iron) administered over at least 1
minute in doses based on the subjects weight and hemoglobin level, between 500
and 2000 mg iron in the therapy phase, (baseline to Week 6), and thereafter
maintenance FCM dosing of 500 mg iron at each of Weeks 12, 24, and 36 over a
1-year period, resulted in sustainable improvement in functional capacity, symptoms,
and QoL and may be associated with risk reduction of hospitalization for worsening
heart failure.

“Beneficial effects of long-term intravenous iron therapy with ferric carboxymaltose in
patients with symptomatic heart failure and iron deficiency” Eur Heart J. 2015 Mar 14;
36(11):657-68. 51346 Piotr Ponikowski, MD Department of Heart Diseases, Medical
University, Wroclaw, Poland Department of Cardiology, Center for Heart Diseases,
Clinical Military Hospital, Weigla 5 53-114, Wroclaw, Poland piotrponikowski@4wsk.pl

CONCLUSION: Iron-deficient heart failure with reduced ejection fraction (HFrEF)
patients (n=105) who received oral iron supplementation over 180 days had ferritin
(from median 39 ng/mL to 75 ng/mL), Tsat (from 10% to 21%), iron (from 34 μg/dL
to 69 μg/dL), and hemoglobin (from 10.4 g/dL to 11.6 g/dL) values increase, while
total iron-binding capacity decreased (from 343 to 313 μg/dL) at 164 days after the
initiation of oral iron supplementation. Oral iron supplementation improved iron stores
similarly to previously reported results with the use of intravenous iron repletion in
HFrEF patients, suggesting that oral iron is probably a beneficial intervention strategy in HFrEF.

“Repletion of Iron Stores With the Use of Oral Iron Supplementation in Patients With
Systolic Heart Failure.” J Card Fail. 2015 Aug;21(8):694-7. 51347 Gregory D. Lewis,
MD, Assistant Professor of Medicine, Cardiology Division, Department of Medicine,
 Harvard Medical School, Massachusetts General Hospital, 55 Fruit Street, GRB-8,
Boston, MA 02114 (617) 726-9554/ (617) 726-4105 (FAX). glewis@partners.org.

Be and Stay Well,

Kirk

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Flaxseed (Freshly Ground) is Good For Blood Pressure!

A meta-analysis of 15 randomized controlled trials with 1302 participants showed significant reductions in both systolic BP (SBP) and diastolic BP (DBP) following supplementation with flaxseed products. Reduction of SBP was significant with flaxseed powder but not oil and
lignan extract. DBP was significantly reduced with powder and oil preparations, but not with lignan extract.

Even though this study used all different kinds of flaxseed products I would use only freshly ground flaxseed in foods like oatmeal, salads and smoothies. If you have a very strong blender you can add whole flaxseed (like a quarter cup). I would not use pre-ground flaxseed because it can go rancid. If you do, keep it in the freezer, but I would advise against purchasing flaxseed pre-ground.

“Effects of flaxseed supplements on blood pressure: A systematic review and meta-analysis of controlled clinical trial.” Clin Nutr. 2016 Jun;35(3):615-25. 51343 Dr. Maciej Banach. Department of Hypertension, WAM University Hospital in Lodz, Medical University of Lodz, Zeromskiego 113, 90-549 Lodz, Poland. Tel./fax: +48 42 639 37 71 maciejbanach@aol.co.uk

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Kirk

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Infertile? Slow Moving Sperm?...Try Zinc!

Asthenospermia means slow sperm motility...a risk factor for infertility. If this happened to you, you could try zinc sulphate 220 mg (50 mg elemental zinc) 2 tablets daily after food for 3 month which helped infertile men by increasing semen volume, progressive sperm motility, total normal sperm count, catalase-like activity in spermatozoa and seminal plasma, without any side effects.

I would also add other "energy producing" (and antioxidant) nutrients for the sperm including CoQ10 200 mg/d, magnesium 200-300 mg/d, carnitine 1000 mg (have your TMAO checked) and ribose 5 grams 3 x day for several months.

“Oral Zinc Supplementation Restores Superoxide Radical Scavengers to Normal Levels in Spermatozoa of Iraqi Asthenospermic Patients”  International Journal for Vitamin and Nutrition Research (2015), 85, pp. 165-173. 51263

Be and Stay Well,
Kirk

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Vitamin E Helps Chronic Periodontitis Healing from Scaling and Root Planing

Chronic periodontitis (CP) healing from scaling and root planing was improved with the addition of vitamin E 200 mg (300 IU) daily, as was the antioxidant defense of the gum tissue.

“Vitamin E supplementation, superoxide dismutase status, and outcome of scaling and root planing in patients with chronic periodontitis: a randomized clinical trial.” J Periodontol. 2014 Feb;85(2): 242-9. 51343 Dr. Neha Singh, Department of Periodontics and Oral Implantology, Postgraduate Institute of Dental Sciences, Rohtak, Haryana, India, 124001. drneha2424@gmail.com

Be and Stay Well,
Kirk

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Consuming Sweetened Beverages Increase the Risk to Heart Failure!

In asking 42 400 men, 45–79 years of age from Sweden who were followed from
1998 through 2010 and asked “How many soft drinks or sweetened juice drinks do you drink
per day or per week?” (Fruit juice was not included in the definition of sweetened beverages)
During a follow-up time of 11.7 years, a total of 4113 heart failure events occurred.
There was a positive association between sweetened beverage consumption and risk
of heart failure after adjustment for other risk factors. Men who consumed two or more
servings of sweetened beverages per day had a statistically significant higher risk (23%)of
developing heart failure compared to men who were non-consumers (Sweetened beverages
includes artificial sweeteners it looks like to me in this study).

“The relationship between sweetened beverage consumption and risk of heart failure in men.” Heart. 2015 Dec;101(24):1961-5. 51337 Dr Susanna C Larsson, Unit of Nutritional Epidemiology, Institute of Environmental Medicine, Karolinska Institutet, Box 210, Stockholm 17177, Sweden; Susanna.Larsson@ki.se

Be and Stay Well,

Kirk

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"Whole" Carbohydrates with Fiber Show Benefit in Successful Aging

Whole carbohydrates with fiber (not processed) show benefit in successful aging (i.e. eat your grain in a bowl). It really is that simple. Carbs are "bad" when you take the fiber off and add sugar and oil (baked and confectionery foods)!

In studying 1,609 adults aged 49 years and older who were free of cancer, coronary artery disease, and stroke at baseline who were followed for 10 years the dietary glycemic index (GI), glycemic load (GL), and carbohydrate intake were not significantly associated with successful aging. The highest versus lowest quartile of total fiber intake had greater odds of aging successfully than suboptimal aging. Those who remained consistently below the median in consumption of fiber from breads/cereal and fruit compared with the rest of cohort were less likely to age successfully. Consumption of dietary fiber from breads/cereals and fruits independently influenced the likelihood of aging successfully over 10 years. These findings suggest that increasing intake of fiber-rich foods could be a successful strategy in reaching old age disease free and fully functional.

 “Association Between Carbohydrate Nutrition and Successful Aging Over 10 Years.” J Gerontol A Biol Sci Med Sci. 2016 Jun 1. pii: glw091. [Epub ahead of print] 51318 Bamini Gopinath, BTech, PhD Centre for Vision Research, Department of Ophthalmology, and The Westmead Institute for Medical Research, University of Sydney, Westmead, Sydney, New South Wales 2145, Australia. Email: bamini.gopinath@sydney.edu.au
 

Be and Stay Well,

Kirk

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IV Vitamin C in the Treatment of Acute Sepsis...A Paradigm Shift That Will Save Lives!

I just recently did a podcast with Dr. Ramesh Natarajan (and YouTube) on his work with Dr. Alpha Fowler and colleagues from Virginia Commonwealth University, School of Medicine, Division of Pulmonary Disease and Critical Care, on their pioneering work on the use of intravenous Vitamin C between 3.5 - 15 grams IV in 3-4 divided doses which resulted in a rapid reductions in multiple organ injury (SOFA) scores an a significant reduction in pro-inflammatory biomarkers C-reactive protein and procalcitonin indicating a reduction in systemic inflammation. 

Sepsis is a massive acute "autoimmune response" from an infection in which the immune system attacks one's internal organs, resulting in their failure and death from vascular collapse. Low plasma vitamin C levels increase the risk to sepsis. 41% percent of hospitalized patients are deficient in vitamin C and 19% have scurvy (classic vitamin C deficiency).

Sepsis costs 20 billion dollars a year in the U.S. to treat. A day treatment in the hospital can cost $18,000-20,000. A single dose of intravenous vitamin C may cost $50.00.

Vitamin C may work in reducing sepsis incidence and prevent death by:

• Vitamin C is required for normal endothelial function.

• Vitamin C can reduce endothelial permeability in sepsis.

• Vitamin C reduces leukocyte plugging of microvessels.

• Critical pro-inflammatory proteins are attenuated by vitamin C .

• Vitamin C stabilizes immune function in sepsis.

• Vitamin C may relieve hypotension associated with sepsis.

• Vitamin C preserves lung barrier function and improves alveolar fluid clearance in sepsis.

• Vitamin C normalized the coagulopathy of sepsis.

• Vitamin C is anti-infective and has profound bacteriostatic effects.

“Ascorbate-dependent vasopressor synthesis: a rationale for vitamin C administration in severe sepsis and septic shock?” Crit Care. 2015 Nov 27;19:418. 51301 (5/2016) Ramesh Natarajan, Ph.D. Division of Pulmonary Disease and Critical Care Medicine Department of Internal Medicine, School of Medicine Virginia Commonwealth University Box 980050, Richmond, VA, 23298, USA ramesh.natarajan@vcuhealth.org

Expert Interview by Kirk Hamilton PA-C with Alpha A. Fowler, III, MD Sepsis in the Hospital and High Dose Intravenous Ascorbic Acid

“Phase I safety trial of intravenous ascorbic acid in patients with severe sepsis.” J Transl Med. 2014;12:32. 50917 (8/2015) Alpha A Fowler, III, MD, Division of Pulmonary Disease and Critical Care Medicine, Department of Internal Medicine, School of Medicine Virginia Commonwealth University, PO Box 980050, Richmond, VA 23298-0050, USA, (804) 828-9071/ (804) 828-2578 (FAX) afowler@mcvh-vcu.edu

“Intravenous Vitamin C – Integrative Therapies” a first-time conference sponsored by the University of Kansas Medical Center, September 30 – October 1, 2016. (See Dr. Drisko interview). Dr. Ramesh Natarajan will be speaking at this conference.

Be and Stay Well,

Kirk

You can call me for "brief" medical questions 8-9 a.m. PST Monday thru Friday

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