High Performance Living

Resveratrol prevents alcohol induced fat accumulation in the liver

One of the risks of alcohol consumption is that it promotes accumulation of fat in the liver.  Chronic and long-term alcohol consumption can lead to cirrhosis and fibrosis of the liver, and even to liver failure.  Alcohol inhibits two molecules that play a role in the breakdown of fats in the liver: AMP-activated protein kinase (AMPK) and sirtuin 1 (SIRT1). When alcohol inactivates AMPK and SIRT1, it allows fat to accumulate.

Resveratrol is a compound found in grapes and red wine, which has been found to dramatically extend the lives of laboratory animals by upregulating the SIRT1 gene.  Researchers have recently found that resveratrol treatment increased the expression of SIRT1 and stimulated the activity of AMPK in the livers of mice fed alcohol.  In fact, alcohol actually seems to enhance the activity of resveratrol. 

So it appears that resveratrol can help prevent the accumulation of fat in the liver caused by alcohol consumption.  There are small amounts of resveratrol in red wine.  I currently supplement with an additional 40mg per day of 50% extract.

http://ajpgi.physiology.org/cgi/content/abstract/295/4/G833

How veggies reduce cancer risk

There are a lot of disagreements about what exactly is "optimal nutrition", but the one area where you'll see the most agreement is vegetables.  Eating a lot of them creates a lot of health benefits.  Risk of cancer, metabolic syndrome, osteoporosis, and more - all dramatically reduced.  We know that vegetables are nutritionally dense and alkaline to the body, both beneficial characteristics.  But little is known about the specific mechanisms by which they may prevent cancer.

Researchers have recently identified one of the ways in which this works.  Pectin, a fiber found in all fruits and vegetables (and used to make jam), has a fragment that binds to and is believed to inhibit a protein called galectin 3 that plays a role in all stages of cancer progression. 

The best way to increase your vegetable intake is to regularly eat large salads with a wide variety of vegetables.  Add some fish or lean meat and dressing made with monounsaturated fat (such as olive oil) or omega-3 fat (such as flax oil), and you've got a perfect meal.

http://www.fasebj.org/cgi/content/abstract/fj.08-106617v2 

DHA Improves Newborn Visual Acuity

A study just published in the American Journal of Clinical Nutrition once again throws a spotlight on the importance of long chain omega-3 fats like those found in cold water fish.  In this study, mothers with preterm infants who consumed higher amounts of DHA had babies with higher visual acuity.  Fish consumption or fish oil supplementation is absolutely essential for optimum health, particularly among pregnant and nursing women.  The abstract is available at http://www.ajcn.org/cgi/content/abstract/88/4/1049?etoc.