Top 5 reasons why Actiful® is a good ingredient for your energy supplement
Top 5 reasons why Actiful® is a good addition to your energy supplement
The need for healthy ingredients that have undergone extensive clinical testing is increasing as consumers become more interested in dietary supplements that improve energy. The abundance of ingredients available can feel overpowering for supplement formulators who aim to create a product that promotes energy and vitality. But don’t worry – in this article, we’ll cover the top five reasons why Actiful® is a good ingredient for your energy supplement.
Finding ingredients for the rising demand in energy supplements
Low energy levels and a lack of vitality are common complaints in today’s fast-paced world. Many consumers turn to dietary supplements to manage the daily mental and physical stressors they face. Energy-enhancing supplements aim to prevent fatigue, increase physical activity, and promote social engagement.
With the growing demand for energy-enhancing products, it can be challenging to identify scientifically backed ingredients. To simplify the process, we’ve compiled the top 5 reasons why Actiful should be included in your energy supplement as an ingredient.
Actiful®: A combination of sweet orange and pomegranate
Actfiul® is a patent-protected, all-natural ingredient developed by BioActor; a pioneer in clinically substantiating the beneficial impact of citrus flavonoids on energy metabolism. Actiful® is standardized for hesperidin and punicalagin; the main polyphenols found in sweet orange (Citrus sinensis) and the peel of pomegranate (Punica granatum), respectively. Both compounds have been extensively studied for their potential health benefits.
Top 5 reasons to use Actiful® as an ingredient for your energy supplement
1. Enhanced physical performance in both young and old
A double-blind randomized controlled trial conducted on physically fit young males revealed that Actiful® can increase absolute power output by 5% during a 10-minute cycling time-trial without requiring additional oxygen (1). This advantage was observed after just four weeks of daily supplementation with Actiful®.
In addition, a recently published double-blind randomized controlled trial conducted on active seniors found that daily supplementation with Actiful® for four weeks significantly increased their handgrip strength (2). Handgrip strength is a crucial measure of physical fitness in the elderly as it is indicative of overall health and functional status in day-to-day life.
Given that Actiful® has been clinically proven to enhance physical performance in both young and older individuals, it is an ideal ingredient to target a wide population.
2. Mental health benefits
Mental wellbeing plays a significant role in physical fitness, as the way one handles cognitive demanding tasks can affect how energized they feel.
In addition to improved physical performance, the elderly subjects who supplemented with Actiful® also experienced psychological benefits. Compared to the placebo group, the Actiful® group demonstrated significant improvements in cognitive domains such as thinking, memory, learning, and concentration (2). These elements are essential for maintaining one’s quality of life and wellbeing.
Given the critical connection between the mind and body in enhancing vitality, Actiful® is the ideal ingredient to target both.
3. Mitochondria
Actiful® enhances energy levels by targeting mitochondria, which are the powerhouses of the cell. Experiments in muscle cells have demonstrated that Hesperetin, the active metabolite of Hesperidin, can improve energy production by directly targeting the mitochondria (3).
This improvement in energy production has been observed to translate into improved running performance in mice. The mechanism behind this is that Actiful® improves the respiration capacity of the mitochondria.
To produce energy, mitochondria require oxygen to form an electron gradient across the intermembrane, which mechanically produces ATP. When protons leak across the intermembrane, the gradient weakens, resulting in fewer ATP molecules being formed. By inhibiting proton leakage across the mitochondrial intermembrane, Actiful® enhances energy production directly.
4. Antioxidant
During physical activity, there is a heightened production of reactive oxygen species (ROS) due to the increased demand on mitochondria to produce energy. Excessive ROS can lead to damage to the mitochondria and other crucial structures of the cell, which can impair their functionality.
Hesperidin has been demonstrated to not only scavenge ROS directly but also enhance the natural antioxidant systems present in cells (3). In addition, pomegranate has also been found to improve antioxidant status (4).
As a result, Actiful®’s antioxidant capabilities may improve vitality by preserving the functionality of cells and tissues.
5. NO improved bloodflow
Nitric oxide (NO) is a critical component in regulating blood flow. NO relaxes the blood vessels, increasing their diameter, and allowing more oxygen and nutrient-rich blood to pass through.
Endothelial cells that line the blood vessels produce more NO through the enzyme eNOS, which Hesperidin has been found to activate, promoting vasodilation (5).
Furthermore, when oxygen is limited, dietary nitrate can raise NO levels. Pomegranate, which is high in Punicalagin, is a potent source of dietary nitrate that may improve blood flow and increase the efficiency of oxygen and nutrient delivery.
Actiful®: the key ingredient of your energy supplement
All in all, Actiful® is a natural and safe ingredient that has the ideal properties to be incorporated in energy supplements that aim to provide acute and sustained improvements in vitality!
Simple ways to boost your cardiovascular health
Simple ways to boost your cardiovascular health
Cardiovascular health refers to the health of the cardiovascular system. Its definition is based on all the behaviors and health factors that, when optimal, are associated with better cardiovascular disease-free survival and quality of life. Choosing a healthy diet, being more active, and maintaining normal blood lipid and glucose levels are some of the strategies that help to maintain great cardiovascular health throughout our lives.
How to define cardiovascular health?
The American Heart Association has provided a number of metric definitions that can be used to classify poor, intermediate, or ideal cardiovascular health. These include diet, physical activity, smoking, sleep, weight, blood and glucose levels, and blood pressure.
Pursuing a healthier lifestyle from a young age is a great strategy for maintaining ideal cardiovascular health throughout our lives. This will result in a lower risk of developing cardiovascular diseases such as hypertension, strokes, atherosclerosis, peripheral artery disease, and vein diseases (1).
In this article, we will dive into the 7 ways to improve your cardiovascular health!
Healthy eating behaviors
Creating a healthy eating pattern represents an easy way to improve your cardiovascular health. This means preferring certain foods such as vegetables, fruits, whole grains, plant-based proteins, fish and limiting sweetened drinks, alcohol, full-fat dairy products, and highly processed foods.
Avoiding trans-fat and partially hydrogenated oils that are contained in many commercial baked goods represents another good and easy strategy to improve your eating habits (1).
Poly-phenols derived from olives also have many beneficial effects and represent a promising, natural ingredient for the prevention of cardiovascular disease (2).
Quit smoking
Smoking is deleterious for your circulatory system as it increases your risk of stroke in both men and women. Cigarettes, e-cigarettes, and tobacco products contain many toxic chemicals, as do their smoke, and liquids. Several beneficial changes occur after quitting smoking and within 1 year after quitting, your risk of heart disease goes down by half (1).
Increase your physical activity levels
Regular exercise and physical activity are associated with remarkable health benefits. Adults should do at least 150 minutes of moderate-intensity aerobic activity a week or 75 minutes of vigorous aerobic activity or a combination of both, throughout the week. Parking farther away from your work or taking the stairs instead of the elevator contributes to your physical activity levels and improves your health benefits (1).
Improve your sleep quality
Sleep plays a crucial role in your overall health and well-being. Short sleep duration or poor sleep quality is associated with high blood pressure, elevated cholesterol levels, and atherosclerosis. These conditions can be prevented by aiming for an average of 7-9 hours of good sleep a day (1).
Control your body weight
Maintaining a healthy weight, defined as a body mass index between 18.5 and 24.9 for adults, can help reduce the risk of many heart problems such as heart disease, stroke, and high blood pressure.
A few strategies that can help control your body weight include choosing a healthy diet, increasing your physical activity levels, limiting alcohol, avoiding stress, and improving your sleep quality (1).
Maintain normal blood lipid and glucose levels
Cholesterol is a fat-like substance that your body needs, in the right amounts, for good health. Unhealthy levels of cholesterol can lead to a higher risk of cardiovascular disease, such as heart disease and stroke. Checking your cholesterol levels regularly can help you understand whether you have normal blood lipid levels.
Over time, high blood glucose levels can damage your health too. Blood glucose levels rise because of the glucose that enters the bloodstream and insulin, a hormone that helps the cells take up the glucose they can use for energy production.
A healthy diet that includes vegetables, fruits, whole grains, beans, legumes, nuts, plant-based proteins, and lean animal proteins, may help you control cholesterol and glucose levels. Other strategies that are good for your cholesterol and glucose levels include being more active, quitting smoke, and maintaining a healthy weight (3).
Control your blood pressure
Blood pressure is defined as the pressure of your blood on the walls of the arteries as your heart pumps it throughout your body. When your blood pressure is permanently higher than normal, the risk of heart attacks and strokes increases.
There are no signs or symptoms of high blood pressure, which means it is crucial to have regular check-ups to measure it. Simple changes to your lifestyle, such as eating healthy and being more active can help manage your blood pressure over time (4).
How to improve your cardiovascular health?
To summarize, choosing a healthy diet, quitting smoking, being more active, improving sleep health, maintaining normal blood lipid, and glucose levels, and managing your blood pressure are great strategies to lower the risk of developing cardiovascular disease thus, improving your cardiovascular health.
Why gut health is key to your overall well-being
Why gut health is key to your overall well-being
Research and professionals often mention that gut health is essential to overall well-being. However, what exactly is meant with the term gut health? How is the gut linked to well-being, and why is this important? In this article, we will explore the gut’s role in the gastrointestinal tract, the gut health, and its role on maintaining a good overall health.
The gut’s role in the gastrointestinal tract
The gut is not only important for the digestion and uptake of nutrients from food, but it also forms one of the most prominent barriers that protect us from many different pathogens.
Intestinal health can also affect mood and cognition through communication between the gut and the brain. The microorganisms that reside in the gut play a major role in how the health of the gut influences well-being.
The gut is also called the gastrointestinal tract or the digestive tract. It consists of the entire pathway from when food first enters the body and the remnants that leave the body again. Along the way, the food gets digested, and nutrients are absorbed to be used as energy sources and building blocks, in order to support the overall physiological functioning of the body.
The intestines are of utmost importance in this process, as this is the site where most digestion and absorption of nutrients takes place.
What is the structure of the gut?
The gut is approximately 9 meters long, with the small intestine taking up 6 meters of this length.
The lining of the gut consists of 4 distinct layers. The villi and microvilli that texture the gut epithelium, increase the surface area at which the absorption of nutrients can take place.
Underneath the outermost layer, blood vessels and lymph vessels are in close proximity to the surface of the gut. This allows for the fast absorption of nutrients into the bloodstream.
The gut contains many cells that are important for immune function. They facilitate the secretion of enzymes and mucus into the lumen, or hormones and other messaging molecules into the blood. The lymphatic system is part of this, as it is home to many immune cells that can fight pathogenic intruders.
A protective mucus layer covers the epithelium, which makes it more difficult for pathogens to pass through.
Gut microbiome
Another important component of the gut are the commensal microorganisms that reside there; the gut microbiota. These microorganisms consist of many different species of bacteria, archaea, viruses, and fungi, and the composition is unique for every person.
Bacteria make up the vast majority of the gut microbiome, with around 1000 different bacterial species that reside in your gut!
The microbes in the gut elicit many important functions. They support energy metabolism, by fermenting otherwise undigestible dietary fibres into short-chain fatty acids (SCFAs). SCFAs can be used as an energy source for intestinal cells, and serve as anti-inflammatory signalling molecules. Read more about SCFAs and their importance to gut health here!
Due to their presence in large quantity, the gut microbiota can oppose colonization by pathogens, stimulate tolerance towards antigens, and induce the production of the protective mucus layer.
What is gut health?
Gut health refers to the overall functioning of the gut, in the absence of symptoms of gastrointestinal distress. The gut microbiome plays a central role in this; there has to be a balance between the helpful and potentially harmful microorganisms in the gut, as this can affect the integrity of the gut. Therefore, crosstalk between these microorganisms and the gut epithelium plays a pivotal role in one’s health status.
There are multiple factors that can affect the composition of the gut microbiota, influencing the function and integrity of the gut barrier. These include environmental factors, including where you live, your age, what you eat, how physically active you are, but also stress levels, and the use of antibiotics, as well as genetic factors.
Why is gut health important?
Immunology
The gut forms a protective barrier against gut microbes, pathogens, food antigens, and toxins to which the body is exposed in the gut. In fact, the intestine forms the largest internal barrier, and is therefore essential for the protections against harmful substances. Next to the physical barrier, as many as 70-80% of the immune cells reside in the gut.
The immune cells in the gut secrete antibodies and antimicrobial proteins. Together with the epithelial and mucus barrier, they protect the underlying tissues form the translocation of pathogens that might be present in the lumen of the gut.
The cells of the gut are held together by so-called tight junctions, which can loosen to become more ‘’leaky’’. On the one hand, this can be beneficial by aiding in the absorption of nutrients, or disposing of the inflammatory stimuli that did manage to cross the gut barrier (diarrhoea).
On the other hand, an excessively leaky gut allows for ‘’bad’’ bacteria and other pathogens to enter the blood stream and cause (chronic) inflammation. This can further increase gut barrier dysfunction and disease. Dysbiosis – an imbalance between the favourable and unfavourable microbes in the gut – are a major cause of a leaky gut. (1, 2)
Gut-brain axis
Gut health is also important for brain health and cognitive function. There is bidirectional communication between the central nervous system – the brain, and the nervous system that resides in the gut. Interestingly, the majority – up to 90% – of the body’s serotonin is produced in the gut. Serotonin is the so-called ‘’feel-good’’ chemical, which plays an important role in the modulation of mood, learning, and memory.
The gut microbiota play an important role in the communication between the gut and the brain. The SCFAs produced by the gut microbiota are able to cross the blood-brain barrier, and directly communicate with the brain. Likewise, dysbiosis of the gut microbiome can alter the blood-brain barrier, possibly contributing to inflammation of the central nervous system, which is linked to depression and anxiety-like disorders (3).
Curious to know more about the gut-brain axis? Read more about it here!
How to support Gut Health?
There are plenty of ways to support gut health. First of all, probiotics can be used to maintain a healthy community of microorganisms, by supplementing directly with live microorganisms. Next to that, prebiotics derived from non-digestible carbohydrates can be used to selectively stimulate the growth of intestinal bacteria. Learn more about prebiotics here!
Another way to enhance gut health is through the use of the bacterial products or metabolites released from microbial fermentation; the so-called postbiotics. In this article, we will tell you more about the use and benefits of postbiotics.
Gut health is the foundation of good health
All in all, it is quite evident that keeping the gut healthy plays is of great importance for one’s overall well-being. This long tract, which is the home to many different microorganisms, takes care of digesting food and absorbing nutrients needed to perform all basic functions. Next to that, it plays crucial role in the defence against pathogens, and through its bidirectional communication with the brain, has a significant impact on mood and cognitive function.
Exploring the ways blood sugar impacts your health
Exploring the ways blood sugar impacts your health
Are you aware that your blood sugar levels can change frequently, and it is important to maintain a stable level in order to improve your overall health? In this article, you will get acquainted with the reason your blood sugar levels might fluctuate, the effects of these changes on your health, and tips to help you on maintaining a stable blood sugar level.
Sugar and blood sugar levels
Sugars and carbohydrates are widely consumed substances across the world. They play a vital role in providing energy to the body and in regulating the blood sugar levels, or blood glucose levels, throughout the day (1).
After a meal, our metabolism works to keep our blood sugar levels steady. It does this by reducing the production of sugar (glucose) and promoting its storage as both short-term and long-term energy reserves (2).
The way your body metabolism responds after eating depends on the type of sugar you consume – simple sugars or complex sugars (1). Foods such as sugar-sweetened foods, beverages, and refined grains are a source of simple sugars, which are associated with higher increases on blood sugar levels.
Sources of complex sugars include minimally processed grains, legumes, and whole fruits. These are considered as a better option to maintain a steady blood sugar level.
When simple sugars and complex sugars are consumed in excess, or under consumed from processed food sources, acute and/or chronic conditions might arise as consequences.
What happens if your blood sugar levels are too high?
We already know that high blood sugar levels might have negative impacts on our health. Stress, some sort of medications, insulin resistance and an unhealthy lifestyle are the core of the increasing of the blood sugar levels (2,3).
Usually, people with higher blood sugar levels tend to experience an increase in feeling thirsty and they have a higher urinating frequency. Experiencing blurred vision, headaches, and fatigue are also symptoms.
On the long term, high blood sugar levels are associated with an increased risk of obesity, type 2 diabetes, heart disease and other organ damages, like nerves, eyes, kidneys, and brain (3).
What happens if your blood sugar levels are too low?
On the other hand, the low blood sugar levels might also have negative impact on your health, occurring when you don’t eat enough carbohydrates according to your nutritional requirements or when the physical exercise is inappropriate in contrast to your food intake (2).
If your body is deprived of having enough fuel to sustain life, the central nervous system won’t be able to synthesize glucose, store, or concentrate glucose from the body circulation (4). As consequence, a brief decrease on the blood sugar levels might cause severe central nervous system dysfunction, and a prolonged decrease might cause cell death and coma.
Commonly, but depending on the severity and duration of the low blood sugar level, people tend to experience shakiness, confusion, irritability, sweating, and a fast heartbeat.
Strategies to maintain a stable blood sugar level
To begin with, it is important to understand what the normal blood sugar levels are. A fasting blood glucose level between 70 and 99 mg/dL is considered normal regardless of some variations caused by diet, physical exercise or medication as mentioned before (1–2).
When the blood sugar levels are higher or lower than this level some strategies need to be considered:
1. Implementing a healthy diet according to your nutritional needs is one of the strategies to maintain a stable blood sugar levels (5).
Specifically, consuming high in fibre foods such as foods rich in whole grains as source of arabinoxylans seems to be a good adding to a healthy diet along with fruits and vegetables (6). Curious about arabinoxylans? Read our article here.
What’s more? Lean proteins, and healthy fats and limited added sugars consuming are as well associated with better blood sugar control.
2. Physical exercise is an essential part of a comprehensive lifestyle changing (5). Studies have shown that both aerobic and resistance training have positive effects, and that combining the two types of exercise has even more positive effects. This way, combining a healthy eating with physical exercise is crucial on stabilising the blood sugar levels and maintain a healthy weight balance.
Why is it important to keep blood sugar stable?
Summarising, having high blood sugar levels increase the chances of developing obesity, diabetes, and heart disease. On the other hand, having low blood sugar levels can cause problems with cognitive function and other complications. This way, adopting a healthy diet, being physically active, and controlling your weight might helping you on maintaining a stable blood sugar levels and lower the risk of experiencing these adverse health effects.
Uncovering the vital role of mitochondria in your overall health
Uncovering the vital role of mitochondria in your overall health
Mitochondria are essential organelles that produce cellular energy and play a crucial role in the overall health of the human body. This article explores the structure and function of mitochondria, including their role in exercise, aging, and maintaining cellular health. By understanding the importance of mitochondria, we can work towards maintaining their health and improving overall cellular health.
Mitochondria: structure and function
Mitochondria are tiny organelles that are often referred to as the “powerhouses” of the cell. These structures play a critical role in maintaining the overall health of the human body. In this article, we explore the function and significance of mitochondria in both health and disease.
The endosymbiotic theory suggests that mitochondria originated from free-living bacteria that were engulfed by early eukaryotic cells, leading to the development of a crucial component of the cell’s internal machinery. Today, mitochondria are present in the cells of many living things, including human cells (1).
Mitochondria are responsible for the production of cellular energy through a series of chemical processes that convert glucose into adenosine triphosphate (ATP). In fact, mitochondria generate 90% of the energy required for our bodies to function properly (1). Mitochondria also participate in both cell development and cell death and are essential for the regulation of the cell cycle, cellular differentiation, and other cellular processes.
Mitochondria and exercise
Since mitochondria are responsible for generating energy for the cells, they are essential for exercise and physical activity.
During exercise, the demand for energy in the muscles rises, and the mitochondria produce ATP, the main source of energy for cells. As a result, the muscles may work harder and for longer periods of time (2).
Additionally, the mitochondria aid in the removal of lactic acid from the muscles, which delays the onset of fatigue and discomfort. Overall, mitochondria’s capacity to supply energy to cells is essential for exercise, enabling enhanced physical performance and recovery.
Mitochondria and aging
Reactive oxygen species (ROS), which are created by the mitochondria as a byproduct of energy generation, are theorized to play a role in some aspects of aging (3).
These particles harm proteins, lipids, and DNA, and also harm the mitochondria’s functioning components.
When the mitochondria become dysfunctional, more ROS are produced, which worsens the damage.
Physical activity is thought to be a great approach to support mitochondrial health by controlling mitochondrial quality control (MQC) and allowing damaged mitochondria to be repaired or eliminated and new mitochondria to be synthesized, restoring the metabolic state.
Mitochondrial biogenesis is the process by which new mitochondria are created within cells. This process is essential for maintaining mitochondrial health and function, as it ensures that cells have a sufficient supply of these vital organelles.
Several factors can stimulate mitochondrial biogenesis, including exercise, calorie restriction, and certain dietary supplements. Exercise, in particular, has been shown to have a powerful effect on mitochondrial biogenesis, as it increases the demand for energy in the muscles and stimulates the production of new mitochondria to meet this demand.
Maintaining mitochondrial health
Mitochondria are essential because they serve as the cell’s main energy source. The cell wouldn’t be able to perform its important activities without the energy provided by the mitochondria, which would result in cellular malfunction and ultimately, cell death.
Furthermore, mitochondrial health and function are essential for maintaining tissue and organ function as well as the general health of cells.
To maintain mitochondrial health, it is essential to lead a healthy lifestyle that includes a well-balanced diet, regular exercise, and limiting exposure to contaminants in the environment.
Exercise is particularly important because it promotes mitochondrial quality control and decreases the formation of ROS, boosting the expression of vascular endothelial growth factor (VEGF), and raising the bioavailability of nitric oxide, which favors calcium handling and contractility (4).
The importance of mitochondrial health
Mitochondria play a critical role in maintaining the overall health of the human body. They are essential for the production of cellular energy, the regulation of the cell cycle, and other cellular processes. To maintain mitochondrial health, it is important to lead a healthy lifestyle that includes regular exercise and a well-balanced diet.
Physical activity is a great way to support mitochondrial health by promoting mitochondrial quality control and decreasing the formation of ROS (5). By understanding the function and significance of mitochondria in cells, we can concentrate on keeping these essential organelles active and functional.
Nourishing foods that may help relieve menopause symptoms
Nourishing foods that may help relieve menopause symptoms
During and after menopause many women experience uncomfortable side effects such as bloating, hot flashes, and night sweats. These physical symptoms can be accompanied by emotional changes. While hormonal therapy can help alleviate symptoms, it may also have side effects. Therefore, more attention is being given to changes in diet or the use of natural supplements. This article will explore how certain products like fish, olive leaf extract, yogurt, and flaxseed may be able to provide relief from menopause symptoms.
Foods to alleviate menopause symptoms
As women approach menopause a lot of changes occur. Their estrogen levels decrease, leading to various symptoms such as bloating, night sweats, anxiety, or depression.
Menopause can also increase the risk of cardiovascular diseases and bone loss, which are commonly ignored. However, making some dietary changes can be an effective and easy way to alleviate these symptoms. In this article, we’ll discuss five foods that can help ease menopause symptoms.
1. Fish rich in n-3 PUFAs for menopause support
Fish is a great source of healthy and essential fatty acids, including omega-3 polyunsaturated fatty acids (n-3 PUFAs) that have protective effects and anti-inflammatory actions. These fatty acids are found in fatty fish like salmon and some algae species.
Research has shown that consuming fish or fish oil can reduce depression, anxiety (1), hot flashes, and sleeping problems (2) in menopausal women. In addition, fatty fish is rich in vitamin D, which is essential for calcium absorption and maintaining bone health.
If you don’t eat fish, you can still get the benefits of n-3 PUFAs by consuming foods rich in α-linoleic acid (ALA), which our bodies can convert into these beneficial fatty acids. ALA has been shown to improve skin hydration and smoothness and can be found in foods like flaxseeds, almonds, walnuts, and chia seeds (1), as well as soy products that we’ll discuss later.
2. Olive leaf extract for menopausal symptoms
Olives contain (poly)phenolic compounds that have many positive effects, including antioxidant and anti-inflammatory properties, as well as anticancer properties (3).
Interestingly, olive leaves contain significantly higher concentrations of phenolic compounds compared to olives or olive oil (4). As a result, they may have even greater potential for exerting beneficial effects on health. In fact, research has already demonstrated that taking olive leaf extract daily can be an effective alternative treatment for reducing blood pressure in individuals with hypertension (5).
One of the key phenolic compounds found in olive leaf extract is oleuropein, which has been shown to have a significant impact on women’s health during post-menopause. Oleuropein has been proven to reduce cholesterol levels, lower the risk of bone loss, alleviate joint pain, and improve mobility (6,7).
3. Soy products
Soy products, including soy milk, soybeans, and tofu, are rich in isoflavones, which are plant-derived estrogens and selective modulators of estrogen receptors in the body. These properties make soy products a promising alternative to hormonal therapy.
Soybeans contain essential fatty acids, such as ALA (α-linoleic acid), that have anti-inflammatory properties. Additionally, soy protein has been found to reduce bad cholesterol levels, which can lower the risk of cardiovascular diseases (8).
One of the isoflavones found in soybeans is genistein, which is structurally similar to female estrogen and can alleviate menopausal hot flashes. Another isoflavone, daidzein, can inhibit cell proliferation in the gastrointestinal tract, potentially reducing the risk of estrogen-sensitive cancers, such as ovary, prostate, and breast cancer (9).
4. Yogurt to support menopause
Yogurt is a nutrient-rich food that contains calcium and vitamin D, which are important ingredients to improve bone health during menopause. Bifidobacterium bifidum and Lactobacillus acidophilus, which are considered ‘good’ bacteria, are used to make yoghurt and they are also present in the final product, making yogurt a source of probiotics that can benefit gut health.
Research has shown that consuming extra probiotics in yogurt can help to reduce anxiety and stress levels, and improve overall quality of life compared to regular yogurt (10). However, regular yogurt also has similar long-term effects. Additionally, yogurt may have a role in appetite control, making it a helpful food for weight management (11).
Studies have suggested that a well-balanced diet that includes milk and dairy products, like yogurt, may also improve sleep quality (12).
How can foods help with menopause symptoms?
To summarize, consuming fish, soy products, whole grains, olive leaf extract, and yogurt can promote healthy cholesterol levels, maintain bone mass, reduce menopausal symptoms such as hot flashes and mood swings, and help regulate appetite and blood sugar levels. If you’re experiencing menopausal symptoms, these natural products are worth considering.
What foods are good for energy?
What foods are good for energy?
Maintaining high energy levels is crucial to effectively tackle daily tasks. While lifestyle habits like regular physical activity and good sleep patterns play a vital role, different foods might also has an impact on energy levels. Did you know B Vitamins, nitrate, hesperidin and Ashwaganda root are all part of these foods? Read more in this article!
These foods will help you maintain your daily energy
To finish your daily tasks at home or during work it is nice to be fully energized. It allows you to perform well and to get the most out of your day. Spending time full of energy, is time well spent!
Lifestyle habits influence your energy levels. You should take care of your sleep pattern and engage in physical activity frequently, but did you know that your diet also influences your energy status?
And no, we’re not talking about jacking up your caffeine intake, because this might cause some negative side effects that some people are more susceptible to than others. That’s why we wrote this article about alternatives to caffeine to get a mental boost.
In this article, we will dive in the 4 best natural compounds to boost your overall energy!
B Vitamins for energy
B vitamins are water-soluble vitamins that function as coenzymes in many bodily processes. There are eight different B vitamins that you can find in foods such as meat, seafood, and dairy.
Unlike instant energy boosters, B vitamins optimize the pathways which convert ingested food into energy for the body. Furthermore, certain B vitamins help in the formation of red blood cells, which are important to carry oxygen through the body. This oxygen is then used to energize your cells.
Supplements may help to boost energy levels of people who are deficient in vitamin B12. People that follow a varied diet are usually not short on vitamin B, but a deficiency might occur when people follow a vegan or vegetarian diet (1).
Nitrate containing foods to support energy levels
Nitrate is present in high amounts in beetroot and green-leafy vegetables such as arugula, spinach, celery, and lettuce. Dietary nitrate is a precursor of nitric oxide, which is an important signaling molecule in the body.
Nitric oxide induces vasodilation, which increases blood flow. When blood supply is enhanced, more oxygen and nutrients can reach the muscles, which is needed to provide energy to the working muscle.
Dietary nitrate also improves the efficiency of the mitochondria; the powerhouses of the cell. With the use of oxygen, mitochondria convert food into energy in the form of ATP. Dietary nitrate reduces the oxygen cost of ATP production, making it easier to produce energy on a cellular level.
Moreover, dietary nitrate reduces the amount of ATP used to contract your muscles, meaning that it takes a longer time before you are out of energy.
For submaximal endurance type physical activity, and for high-intensity physical activity it is especially beneficial to consume dietary nitrate (2)
Foods that contain hesperidin
Hesperidin is a polyphenol abundantly present in citrus fruits, like oranges. Once ingested, hesperidin is converted into hesperetin by bacteria in the intestines. Hesperetin is then absorbed into the blood and transported to different parts of the body.
The mitochondria are the main providers of energy for the cells, by turning carbohydrates, fats, and proteins into ATP. By increased stress on the mitochondria reactive oxygen species (ROS) is created, which makes you feel less energetic. This happens during exercise for example. Hesperitin is able to boost your energy by inhibiting the production of ROS. (3)
Hesperetin also increases the availability of nitric oxide, leading to increased blood flow to fatigued tissues leading to a higher supply of oxygen and nutrients. Additionally, pro-inflammatory markers are reduced upon hesperetin exposure.
These properties make hesperidin most suitable to enhance recovery after physical activity, optimize the oxygen and nutrient supply to the muscles, and boost your energy! That’s why there are many reasons for including hesperidin in supplements.
Ashwagandha root
Ashwagandha, also known as Withania somnifera, is a traditional herb from India, and its extract is obtained from the root of the plant. Ashwagandha is an apoptogenic herb, meaning that it helps the body’s response to stress.
Due to its diverse composition of phytochemicals, Ashwagandha root extract has many biological implications. It reduces inflammation, and supports the protection mechanisms against infections, and metabolic and neurological illnesses. (4)
Ashwagandha root extract is suggested to enhance endothelial function, improve mitochondrial function, and reduces ROS. As a result, this extract is able to improve aerobic exercise capacity, clearly indicating its energy boosting capacities! (5)
Foods to support your energy levels
In conclusion, there are several natural compounds that can help boost your energy levels without resorting to caffeine or other instant energy boosters. B Vitamins, nitrate, hesperidin, and Ashwagandha root are all natural compounds found in various foods that can help optimize bodily processes, increase blood flow, reduce oxidative stress, and improve mitochondrial function. Incorporating these compounds into your diet, along with maintaining good sleep patterns and engaging in regular physical activity, can help you maintain high energy levels and perform well throughout the day.
How can flavonoids improve gut health?
How can flavonoids improve gut health?
Flavonoids are important polyphenols that can exert beneficial effects in the body. Due to their antioxidative properties and metabolism, they can improve gut health and change the gut microbiome. In this article, we will describe how flavonoids, and especially hesperidin and naringin, can change the gut microbiome composition, increase gut barrier function, enhance the immune system, and altogether improve gut health.
What are flavonoids?
Flavonoids are a group of phytonutrients (chemicals of plants) that are found in almost all fruits and vegetables. Flavonoids give color to fruits and vegetables, but are also found in cacao, coffee and tea. There are more than 6,000 types of flavonoids.
Since there are many types of flavonoids, they also have a wide range of beneficial effects, such as reducing chronic inflammation, and reducing risks associated with cancer and cardiovascular diseases (1, 2). Thus, implementing different flavonoids in your daily diet could be beneficial your health.
Flavonoids and gut health
Gut health and the gut microbiome have gained a lot of interest in the past years, since the gut microbiome and its metabolites are recognized as important regulators of host health.
The gut barrier is an important barrier because it acts as a physical defence against toxins and microorganisms. This barrier should remain intact to function properly.
Flavonoids may improve intestinal barrier function via inhibition of inflammatory proteins such as nuclear factor-kappa B (NF-κB), and via reduction of oxidative stress.
Flavonoids also contribute to the preservation of the intestinal tight junction barrier and structure, which is important for remaining the physical barrier for pathogens (3).
Flavonoids can stimulate short chain fatty acids to increase gut health
Additionally, it is found that flavonoids can increase faecal short chain fatty acids (SCFAs), which may be a result of increased SCFA production in the gut. SCFAs have different beneficial effects for the host and gut health. These benefits include serving as energetic fuel for intestinal epithelial cells, and improving intestinal barrier function (4, 5).
An important SCFA for gut health is butyrate. It can bind to G-protein coupled receptors. Upon binding, different anti-inflammatory signalling pathways can be promoted in macrophages and dendritic cells, which are important cells in the immune system of the colon (6).
Thus, flavonoids can increase gut barrier function and SCFA production, and potentially enhance the immune system via butyrate. Therefore, they are beneficial for gut health and it’s also shown in human studies that they can be used for inflammatory bowel diseases! (3)
Two flavonoids for gut health; What are hesperidin and naringin?
Hesperidin and naringin are flavanones , a subclass of flavonoids. These flavanones are mostly present in freshly prepared juices of citrus fruit, such as grapefruit, oranges and lemons. But it’s worth noting that hesperidin can be obtained in higher concentrations than naringin. Both compounds are even more abundant in the peels of these citrus fruits.
After oral consumption, hesperidin and naringin reach the colon almost completely intact, because they are difficult to degrade by the enzymes in the stomach and the small intestine.
This means the gut microbiota can digest them. They do this by releasing α-rhamnosidase, which converts hesperidin and naringin to hesperetin and naringenin. These metabolites are more bioavailable to the body, resulting in higher uptake by the gut into the blood, meaning they can be used by other tissues (7).
Hesperidin and naringin can feed specific bacteria, meaning they can influence the microbiome. It was shown that naringin could reduce microbial dysbiosis caused by high fat diet in mice. This means that harmful bacteria were reduced and there was an increase in beneficial bacteria (8). The same was shown for hesperidin in rats (9).
Hesperidin and naringin also play a role in immune system regulation. They can inhibit gut inflammation and oxidative stress by increasing antioxidant levels. By bringing gut inflammation down, the gut barrier stays intact as a physical defence against pathogens.
That hesperidin and naringin reduce gut inflammation was not only shown for them individually, but also when they were combined in mice.
Hesperidin and naringin: Hero flavonoids of MicrobiomeX®
Hesperidin and naringin are the focus of many clinical trials done by BioActor, as the product MicrobiomeX® is a natural extract from Citrus sinensis & paradisi, consisting of both flavonoids.
In vitro simulations of the human colon with the TIM-2 system showed that MicrobiomeX® could increase butyrate producing bacteria Roseburia spp. and acetate producing bacteria B. eggerthii (9). As mentioned before, butyrate is an important SCFA for gut health.
Besides in vitro studies, there have also been done clinical trials on the butyrate increasing properties of MicrobiomeX®. All clinical trials are available in the MicrobiomeX® White Paper.
It has also been found that by consumption of MicrobiomeX® calprotectin levels went down, which could indicate that MicrobiomeX® helps to bring gut inflammation down.
MicrobiomeX® combines the benefits of the flavonoids hesperidin and naringin and is therefore an ideal ingredient for gut health. Do you wish to read more about the studies described in this blog? Download our whitepaper on MicrobiomeX® below.
Ways to increase focus in students
Ways to increase focus in students
Studying can become an overwhelming task due to focus loss. However, the good news is that there are plenty of productive ways to improve your focus. Planning tasks beforehand, practicing meditation, exercising and also changing your eating habits are just a few things you could do as a student to gain that extra kick of focus.
Focus loss in students
The process of studying can become a quite challenging task for students these days. A lot of effort is needed to concentrate on study materials for various reasons such as information load, distractions, lack of focus and other external factors.
Students however tend to overlook the obstacles they face and therefore get used to bad studying habits. These lead to physical and mental fatigue making studying an unattainable goal.
Why do students lose their focus?
Even if the end of the pandemic has alleviated students from isolation, online courses, and reinstated interaction with their peers; it has also distorted their focus when following courses on academic grounds.
Distractions caused by social media are an important reason for focus loss. This is because the use of mobile phones and the internet is an integral part of their daily life, especially since it has become the primary communication tool these days.
Bad eating habits and unstable sleeping patterns can also lead to the loss of focus. Most students tend to “make their lives easier” by avoiding nutritious meal preparations and thus consuming unhealthy snacks and food options.
Also, studies have shown that students have an overall poor sleep quality consisting of disrupted and short sleep patterns (1). These factors can all affect mental health and the ability to concentrate leading to nonproductive behaviors (2).
How to increase your focus as a student
The good news is that there are plenty of productive ways to improve your focus as a student.
First of all, a planner might narrow the overwhelming feeling and help reach achievement when starting a new task by maintaining effective schedules. This will also reduce anxiety and stress and will eventually improve concentration and productivity.
Practicing mindfulness and meditation can also help with building focus. Taking short breaks in between study sessions will aid with clearing your mind. This is vital to mental health and concentration.
Another way to enhance focus is brain training. The brain benefits from regular exercise and there are ways to specifically train your brain. Memory games, sudoku and word searchers are a successful way to stay off your phone while activating different parts of the brain and boost your concentration.
These are all exciting tips, but did you know nutrition and eating patterns also have an influence on your ability to focus?
Foods that can improve your focus
Nutrition affects your brain performance. There are foods known for improving attentiveness when incorporated in one’s daily diet. Berries, fatty fish, nuts, and eggs are just some options which have shown to have great effects on brain health (3).
While diet is key to a healthier lifestyle, students often find it difficult to retain a nutritious diet due to preparation time and costs. While keeping in mind that healthy balanced diet is essential, adding supplements is a way to boost your nutrient intake!
Essential vitamins and minerals
Supplements are an effective way to get the vitamins and minerals you need. Omega-3, vitamin D, C & B12 and magnesium are good options for memory and concentration and have been found to contribute to overall enhanced concentration and focus.
In fact, studies have shown that people with a low Vitamin B12 and D intake show a poor learning ability (4).
Anthocyanins
Fruits containing antioxidants are highly necessary to be included in your diet, especially when willing to boost your focus. More specifically, a category of antioxidants shown to have beneficial effects related to focus are anthocyanins. These anthocyanins have been associated with increasing cognitive performance in several studies.
Anthocyanins are antioxidants better known for giving fruits and vegetables a distinctive blue, purple or red color. (5)
Examples of antocyanin-containing fruits are blueberries, cherries, red grapes, and black plums. However, one of the highest concentrations of anthocyanins has been found in Aronia Melanocarpa, also known as the black chokeberry.
Aronia Melanocarpa contains high levels of the anthocyanin Cyanidin-3-0-Galactoside which has been shown to have effects on brain health and cognition. (6)
Curious to know more about the anthocyanin Cyanidin-3-O-galactoside? Click here!
Boost your focus with these tips
Studying properly is a skill that is learnt over time. Being able to concentrate on studying is an integral part of this skill. However, by integrating the above-mentioned techniques in your daily lives, you can certainly get an extra boost of focus and allow yourself to come close to your ideal studying practice.
What is (peri)menopause and which changes occur?
What is (peri)menopause and which changes occur?
Menopause leads to changes in women’s bodies and marks the end of the childbearing years. It involves hormonal changes that can lead to both physical and mental symptoms that are better known as menopause symptoms. Because menopause does not occur overnight, a distinction is made between the period called perimenopause and the period that comes after, namely (post)menopause. Each of these periods comes with their own issues and symptoms.
What is menopause?
Menopause is marked by the moment that no menstruation has occurred for at least 12 months. This occurs on average when women are between 45 to 55 years of age. However, this varies from woman to woman and depends on multiple factors.
Entering menopause is not an immediate process and does not happen overnight: it is a process that can last for years (1). For this reason we make a distinction between menopause and perimenopause.
What is perimenopause?
The explicit sign that menopause has started is the definitive cessation of menstruation. This does not occur suddenly, but after a long period of irregularity, which begins to manifest itself during perimenopause.
Perimenopause is the phase in which the first bodily changes related to menopause occur. These changes are evident signs of decreasing levels of estrogen and progesterone. (2)
During perimenopause, estrogen deficiency occurs that can no longer be compensated by changes in ovarian hormone production. This decline in ovarian function is a characteristic trigger of natural menopause and because of it circulating estradiol levels will go down. This reduction in estradiol levels will prevent the ovulation from happening, which is thought to be the reason for irregular menstruation.
Postmenopause is the period that begins after 12 consecutive months without menstruation. From this moment on the discomforts related to (peri)menopause will become lighter.
What are the symptoms of perimenopause?
The hormonal changes associated with menopause can affect physical, emotional, mental, and social well-being. The symptoms that are experienced during and after menopause vary greatly from one person to another.
While some women suffer few to no symptoms, others may experience severe symptoms affecting their daily activities and quality of life. In some cases, the symptoms may last for various years (3).
Symptoms of perimenopause
Symptoms that can occur during perimenopause include, but are not limited to:
• Irregular menstruation cycle, this is a clear sign that hormones are starting to act up.
• Menstruation that is heavier or lighter than normal, which indicates a change in hormonal balance
• Weight gain, and a general accentuation of roundness can become a very delicate aspect to manage, also from an emotional point of view.
• Changes in hair quality, most women find that their hair loses volume and length around menopause.
• Headaches, the hormone changes that happen as women approach menopause mean that all types of headaches, including migraines, become more common.
• Muscle aches, estrogen affects your cartilage (which is the connective tissue in joints) as well as the replacement of bone, this plays a part in inflammation and pain.
• Bone issues, though it is less noticeable, bone health diminishes during menopause. For this reason, a lot of products exist to improve bone health during (peri)menopause.
Symptoms of (post)menopause
As stated before, after perimenopause starts the actual menopause, which brings its own types of symptoms. These symptoms include:
• Night sweats and hot flashes are one of the most typical effects of hormonal imbalance. Many women experience such a sudden rush of feeling hot.
• Anxiety or irritability. There are a lot of physical changes during menopause, but emotional changes often occur as well. This happens because the drop in estrogen and progesterone lead to a decrease in expression of several brain chemicals that make you feel calm, happy or energetic. This can cause women to feel anxious or irritable.
• Mood swings also occur due to the hormonal changes. Fluctuations in estrogen and progesterone lead to fluctuations in other brain chemicals as well, leading to these mood swings.
• Depression is a symptom that can occur during both perimenopause and menopause and is more severe compared to anxiety, irritability or mood swings. Changes in hormones might put women more at risk for depression and this also falls under the emotional changes during menopause.
• Insomnia: overall studies show that women in menopause have more trouble with sleeping. These disturbance include difficulty getting to sleep, to stay asleep, early morning wakenings and problems with the overall quality of sleep.
• Fatigue, Low energy is one common effects that many women experience before, during, and after this transition time. This often is a result of the sleeping problems described before, but has to do with the previously mentioned ‘energetic’ chemicals in your brain as well.
• Dry skin, due to decreasing estrogen levels can become less supple, smooth, and soft. Fine wrinkles, dark spots, and less elasticity are usually not far behind.
Relieving symptoms of perimenopause and (post)menopause
Menopause is a period of hormonal changes marked by physical and emotional changes. A lot of people worry about this and it can be hard to experience these symptoms. For this reason, there are several ways to alleviate these symptoms. Of course, medicinal products are available, but natural ways to relieve symptoms exist as well. Changes in diet and physical activity could be a way to relieve symptoms associated with menopause.
