Ask the pros: Get your mental performance roaring
- Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009 Mar;23(3):367-72. doi: 10.1002/ptr.2634. PMID: 18844328.
- D’Amico R, Salinaro AT, et al. Hericium erinaceus and Coriolus versicolor Modulate Molecular and Biochemical Changes after Traumatic Brain Injury. Antioxidants. 2021;10(6):898.
- Lai PL, Naidu M, Sabaratnam V, Wong KH, David RP, Kuppusamy UR, Abdullah N, Malek SN. Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. Int J Med Mushrooms. 2013;15(6):539-54. doi: 10.1615/intjmedmushr.v15.i6.30. PMID: 24266378.
- Chiu C-H, Chyau C-C, Chen C-C, Lee L-Y, Chen W-P, Liu J-L, Lin W-H, Mong M-C. Erinacine A-Enriched Hericium erinaceus Mycelium Produces Antidepressant-Like Effects through Modulating BDNF/PI3K/Akt/GSK-3β Signaling in Mice. International Journal of Molecular Sciences. 2018; 19(2):341. https://doi.org/10.3390/ijms19020341.
- Nagano M, Shimizu K, Kondo R, Hayashi C, Sato D, Kitagawa K, Ohnuki K. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. 2010 Aug;31(4):231-7. doi: 10.2220/biomedres.31.231. PMID: 20834180.
- Docherty S, Doughty FL, Smith EF. The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients. 2023 Nov 20;15(22):4842. doi: 10.3390/nu15224842. PMID: 38004235; PMCID: PMC10675414.
Support your skin from within with collagen
- Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709/.
Ask the experts: Plug nutritional gaps the convenient way with a nutritional supplement
- Kiani AK, Dhuli K, Donato K, Aquilanti B, Velluti V, Matera G, Iaconelli A, Connelly ST, Bellinato F, Gisondi P, Bertelli M. Main nutritional deficiencies. J Prev Med Hyg. 2022 Oct 17;63(2 Suppl 3):E93-E101. doi: 10.15167/2421-4248/jpmh2022.63.2S3.2752. PMID: 36479498; PMCID: PMC9710417.
- Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.
- Fletcher RH, Fairfield KM. Vitamins for Chronic Disease Prevention in Adults: Clinical Applications. JAMA. 2002;287(23):3127–3129. doi:10.1001/jama.287.23.3127.
- Milne AC, Potter J, Vivanti A, Avenell A, Protein and energy supplementation in elderly people at risk from malnutrition. Cochrane Database of Systematic Reviews, 2009.
- Li M, Zhao S, Wu S, Yang X, Feng H. Effectiveness of Oral Nutritional Supplements on Older People with Anorexia: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021 Mar 3;13(3):835. doi: 10.3390/nu13030835. PMID: 33802580; PMCID: PMC8001033.
- Allen VJ, Methven L, Gosney M. Impact of serving method on the consumption of nutritional supplement drinks: randomized trial in older adults with cognitive impairment. J Adv Nurs. 2014 Jun;70(6):1323-33. doi: 10.1111/jan.12293. Epub 2013 Nov 19. PMID: 24251424.
3 reasons to embrace vitamin D3 this winter
- Ghaseminejad-Raeini Amirhossein , Ghaderi Ali , Sharafi Amirmohammad , Nematollahi-Sani Behrad , Moossavi Maryam , Derakhshani Afshin , Sarab Gholamreza Anani. Immunomodulatory actions of vitamin D in various immune-related disorders: a comprehensive review. Frontiers in Immunology. 2023, Volume 14. DOI=10.3389/fimmu.2023.950465. ISSN=1664-3224.
- Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406.
- Jolliffe DA, Camargo CA Jr, Sluyter JD, Aglipay M, et al. Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis of aggregate data from randomised controlled trials. medRxiv [Preprint]. 2020 Nov 25:2020.07.14.20152728. doi: 10.1101/2020.07.14.20152728. Update in: Lancet Diabetes Endocrinol. 2021 Mar 30;: PMID: 33269357; PMCID: PMC7709175.
- Lips P, van Schoor NM. The effect of vitamin D on bone and osteoporosis. Best Pract Res Clin Endocrinol Metab. 2011 Aug;25(4):585-91. doi: 10.1016/j.beem.2011.05.002. PMID: 21872800.
- Halfon M, Phan O, Teta D. Vitamin D: a review on its effects on muscle strength, the risk of fall, and frailty. Biomed Res Int. 2015;2015:953241. doi: 10.1155/2015/953241. Epub 2015 Apr 27. PMID: 26000306; PMCID: PMC4427016.
- Cui Aiyong, Zhang Tiansong, Xiao Peilong, Fan Zhiqiang, Wang Hu, Zhuang Yan. Global and regional prevalence of vitamin D deficiency in population-based studies from 2000 to 2022: A pooled analysis of 7.9 million participants. Frontiers in Nutrition. 2023. Volume 10. DOI=10.3389/fnut.2023.1070808. ISSN=2296-861X.
The ultimate winter immunity tip
- Start of the 2024 influenza season. https://www.nicd.ac.za/start-of-the-2024-influenza-season/
- Zipfel CM, Colizza V, Bansal S. The missing season: The impacts of the COVID-19 pandemic on influenza. Vaccine. 2021 Jun 23;39(28):3645-3648. doi: 10.1016/j.vaccine.2021.05.049. Epub 2021 May 30. PMID: 34078554; PMCID: PMC8376231.
- Mark G. Thompson, Nevil Pierse, Q. Sue Huang, Namrata Prasad, Jazmin Duque, E. Claire Newbern, Michael G. Baker, Nikki Turner, Colin McArthur, Influenza vaccine effectiveness in preventing influenza-associated intensive care admissions and attenuating severe disease among adults in New Zealand 2012–2015, Vaccine, Volume 36, Issue 39, 2018, Pages 5916-5925, ISSN 0264-410X, https://doi.org/10.1016/j.vaccine.2018.07.028.Â
- Vaccine Effectiveness: How Well Do Flu Vaccines Work? https://www.cdc.gov/flu/vaccines-work/vaccineeffect.htm#:~:text=Flu%20vaccination%20can%20keep%20you%20from%20getting%20sick%20with%20flu.&text=During%20seasons%20when%20flu%20vaccine,by%2040%25%20to%2060%25.Â
- Deiss RG, Arnold JC, Chen WJ, Echols S, Fairchok MP, Schofield C, Danaher PJ, McDonough E, Ridoré M, Mor D, Burgess TH, Millar EV. Vaccine-associated reduction in symptom severity among patients with influenza A/H3N2 disease. Vaccine. 2015 Dec 16;33(51):7160-7167. doi: 10.1016/j.vaccine.2015.11.004. Epub 2015 Nov 10. PMID: 26562321; PMCID: PMC4684491.
Probiotic strains to support winter immunity
- Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023 Jan 2;12(1):184. doi: 10.3390/cells12010184. PMID: 36611977; PMCID: PMC9818925.
- Xie Z, Zhang G, Liu R, Wang Y, Tsapieva AN, Zhang L, Han J. Heat-Killed Lacticaseibacillus paracasei Repairs Lipopolysaccharide-Induced Intestinal Epithelial Barrier Damage via MLCK/MLC Pathway Activation. Nutrients. 2023 Apr 4;15(7):1758. doi: 10.3390/nu15071758. PMID: 37049598; PMCID: PMC10097264.
- Cristofori F, Dargenio VN, Dargenio C, Miniello VL, Barone M, Francavilla R. Anti-Inflammatory and Immunomodulatory Effects of Probiotics in Gut Inflammation: A Door to the Body. Front Immunol. 2021 Feb 26;12:578386. doi: 10.3389/fimmu.2021.578386. PMID: 33717063; PMCID: PMC7953067.
- Rao RK, Samak G. Protection and Restitution of Gut Barrier by Probiotics: Nutritional and Clinical Implications. Curr Nutr Food Sci. 2013 May 1;9(2):99-107. doi: 10.2174/1573401311309020004. PMID: 24353483; PMCID: PMC3864899.
- Mikulic J, Longet S, Favre L, Benyacoub J, Corthesy B. Secretory IgA in complex with Lactobacillus rhamnosus potentiates mucosal dendritic cell-mediated Treg cell differentiation via TLR regulatory proteins, RALDH2 and secretion of IL-10 and TGF-β. Cell Mol Immunol. 2017 Jun;14(6):546-556. doi: 10.1038/cmi.2015.110. Epub 2016 Mar 14. PMID: 26972771; PMCID: PMC5518813.
- Darbandi A, Asadi A, Ghanavati R, Afifirad R, Darb Emamie A, Kakanj M, Talebi M. The effect of probiotics on respiratory tract infection with special emphasis on COVID-19: Systemic review 2010-20. Int J Infect Dis. 2021 Apr;105:91-104. doi: 10.1016/j.ijid.2021.02.011. Epub 2021 Feb 9. Erratum in: Int J Infect Dis. 2021 Sep;110:337. PMID: 33578007; PMCID: PMC7871912.
- Raheem A, Liang L, Zhang G, Cui S. Modulatory Effects of Probiotics During Pathogenic Infections With Emphasis on Immune Regulation. Front Immunol. 2021 Apr 8;12:616713. doi: 10.3389/fimmu.2021.616713. PMID: 33897683; PMCID: PMC8060567.
- Rocha-RamÃrez LM, Pérez-Solano RA, Castañón-Alonso SL, Moreno Guerrero SS, RamÃrez Pacheco A, GarcÃa Garibay M, Eslava C. Probiotic Lactobacillus Strains Stimulate the Inflammatory Response and Activate Human Macrophages. J Immunol Res. 2017;2017:4607491. doi: 10.1155/2017/4607491. Epub 2017 Jul 5. PMID: 28758133; PMCID: PMC5516745.
Ask the pros: What is the minimum amount of resistance training you can get away with and still see results?
- Behm, D.G., Granacher, U., Warneke, K. et al. Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review.Sports Med 54, 289–302 (2024). https://doi.org/10.1007/s40279-023-01949-3
- Iversen, V.M., Norum, M., Schoenfeld, B.J. et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 51, 2079–2095 (2021). https://doi.org/10.1007/s40279-021-01490-1.
- Lee DC, Lee IM. Optimum Dose of Resistance Exercise for Cardiovascular Health and Longevity: Is More Better? Curr Cardiol Rep. 2023 Nov;25(11):1573-1580. doi: 10.1007/s11886-023-01976-6. Epub 2023 Oct 14. PMID: 37837559.
Give your performance a citrulline boost
- Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
- Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. 2002 Aug;36(4):282-9. doi: 10.1136/bjsm.36.4.282. PMID: 12145119; PMCID: PMC1724533.