Why You Should get out of Bed and Start Moving

 " Walking is man's best medicine." This mature knowledge us is backed by modern science , physical activity not only enhances your longevity but significantly decreases your risk from dying from numerous cause. While worked at the pharmacy I've seen countless people spend hundred , even thousand on there insurance. Avoid drink medicine ? There is a healthier way and less expensive investment for your health is Walking or do any other activity for just 15-30 minutes everyday can significantly improve your wellbeing. Instead of spending that time on your phone scrolling Tiktok , Why not used that time to exercise your body. A research from Bente mentions due to the major of people died from this world was no longer infectious disease but they are die from noncommunicable disease (NCDs) so most effective strategies for preventing  non communicable disease (NCDs) such as diabetes, heart disease, cancer, and chronic respiratory conditions is engaging in regular exercise. These NCDs take time to develop, and managing them can be quite expensive in terms of both money and health. An article I recently read was blow my mind , I knew exercise was important but I never realize how seriously a lack of physical fitness may affect our health . No wonder why , just a few month ago my grandpa who liked to spend his days just to stayed in bed and watch movies was given a cardiovascular disease diagnosis , and now his life just depend on medicine day by day , it is somethings he should have been prevented with a regular exercise. 

Low physical fitness is the started from where they connecting multiple disease. It started from the vicious of cycle when your body not activate then it cause you to have an accumulation of the visceral fat leading to insulin resistance and activate macrophage infiltration and from that it started the chronic inflammation , this inflammation is where the trouble begins, by sparking the development atherosclerosis,After read the article from Pedersen , I understand how important exercise was to our body, tumor grow, brain cells and more disease. GOOD NEWS , research shown that  a group of young healthy men they walked for 2 week started 1500 step to 10000 their daily step saw significant improvement in their health and this is also applied for adult too!

So Friends, go out there make investment in yourself. Walk , Run , do whatever get you moving it is a simplest and effective way to protect yourself again many disease. Don't wait until it too late. Start Now and it is will be for your future self.

THANK YOU FOR READING

Sources :

Pedersen, B. K. (2019, February 10). The Physiology of Optimizing Health with a focus on exercise as medicine. Annual Review of Physiology. https://www.annualreviews.org/content/journals/10.1146/annurev-physiol-020518-114339

The Relationship Between Magnesium and Stress

 Background

    Many studies, both pre-clinical and clinical, have studied the relationship between magnesium and your body's natural stress response. Magnesium has an inhibitory role in your body's natural stress response (HPA-axis), and low magnesium has been found in subjects suffering from psychological stress. This relationship suggests that stress causes a magnesium deficiency causing those with low magnesium to be more susceptible to stress. This is the vicious circle of stress and magnesium.

Importance of Magnesium in the Body

 Stress has been a common issue for our generation which directly effects physical health as well especially becoming susceptible to chronic diseases. To help with this, a healthy diet with the daily recommended amount of magnesium consumption is needed for physical health as magnesium plays important roles in various bodily processes. Magnesium is a critical mineral in maintaining brain homeostasis. Many studies show that lower magnesium levels are involved in mental disorders, especially depression. 60% of Americans do not reach their daily Mg intake through their diet. This is not surprising because of the common unhealthy American diet. Processed foods can deplete Mg up to 80-90% in the process. Where can you add magnesium in your diet? Nuts, legumes, whole cereals and fruits have the highest Mg content of all foods. In addition, if you are having trouble fitting these foods into your diet, you may consult with a professional about taking magnesium supplements.

Stress

    Using the GUTS model, we can assess situations which may lead to chronic stress. The model highlights a few key situations being: obese or aging, a compromised social network, perceived aversive environment, and repetitive negative thinking. Magnesium promotes GABA activity and tends to diminish stress response from catecholamines and glucocorticoids. However, chronic stress can deplete your magnesium storage and lead to an over-activation of the HPA-axis and neuronal hyperactivity. Stress and magnesium have a bi-directional relationship meaning that these two variables influence each other creating a two-way causal connection. 

Reflection

    From personal experience, I can speak on the benefits of using a magnesium supplement to help regulate chronic stress and improve my sleep. I know I didn't talk much about how magnesium helps quality of sleep, but with reduced stress while going to bed you will be more relaxed and able to fall asleep faster. From my sleep data, I've been able to hit REM and deep sleep for longer periods at night which helps in mental recovery. This relationship between magnesium and stress is a vicious circle, so my advice is be sure to hit your daily recommended intake of magnesium and you will see vast improvements in your daily life.

Source

Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020; 12(12):3672. https://doi.org/10.3390/nu12123672

Creatine and Muscle Gains

Adenosine Triphosphate (ATP) is a vital molecule that stores and provides energy for a wide range of cellular functions. ATP paired with Adenosine Diphosphate (ADP) plays a crucial role in muscle function as it directly powers muscle contraction and relaxation. In order for a muscle to contract, Calcium ions need to bind to Troponin (TnC) which results in displacing Tropomyosin and exposes the Myosin binding sites on the Actin filament. The head of each Myosin unit is bound to ADP and a phosphate group from a previous contraction. The phosphate group gets released when the myosin head binds to the actin filaments. The two filaments glide past each other, releasing ADP and thus contracting the muscle. To relax the muscle, ATP comes in and binds to the myosin head, releasing it from actin. This allows the muscle to reset and Myosin ATPase hydrolyzes ATP back to ADP and a phosphate group that primes the myosin head into a high energy state in preparation for the next contraction. This cross bridge cycle can be repeated numerous times but is heavily dependent on the amount of ATP. 

Creatine is stored as phosphocreatine in skeletal muscles and it can serve as a small energy reservoir for ATP. Phosphocreatine donates a phosphate group to ADP, helping it convert back to ATP. This reaction is catalyzed by the enzyme creatine kinase and occurs very quickly, making the phosphocreatine system an immediate source of ATP, especially during short bursts of high-intensity muscle activity. With more ATP, it allows the body to undergo more contraction cycles which would result in a higher Vmax of myosin ATPase. A higher Vmax allows for rapid cross bridge cycling and more powerful contractions. This greatly benefits fast twitch type 2b muscle fibers.

Our bodies naturally synthesize creatine via the liver, pancreas and kidneys. However, it only produces roughly 1 gram of creatine. We also can get creatine from eating beef, pork and fish. Creatine supplementation increases the amount of phosphocreatine stored in muscles, allowing for greater ATP regeneration during intense exercise. This means muscles can sustain high-intensity contractions for longer periods before fatigue sets in. 

Overall, creatine supports ATP regeneration during high-intensity exercise, allowing for improved performance, greater training volume, and enhanced recovery. This leads to better muscle gains and overall strength increases, making it a popular and effective supplement for building muscle mass.

Guimarães-Ferreira L. Role of the phosphocreatine system on energetic homeostasis in skeletal and cardiac muscles. Einstein (Sao Paulo). 2014 Jan-Mar;12(1):126-31. doi: 10.1590/s1679-45082014rb2741. PMID: 24728259; PMCID: PMC4898252.

GRADE Clinical Trial and My Experience with CUDECT!

For the last couple of years, I have been working with the CUDECT team (CU Diabetes and Endocrinology Clinical Trial Program) at the University of Colorado Anschutz Medical Campus. In this team, I am a student research assistant and do a lot of the background work for our ongoing clinical trials. We have about 10 ongoing clinical trials that investigate patients with diabetes, obesity, and/or are overweight, and Dr. Neda Rasouli is the PI for most of these studies. My role as a student lies largely in preparing study visit material including lots of paperwork, organizing kits (sample collection tubes), and supporting the clinical research coordinators in any way possible. '

While working with this team, I have learned a lot about how clinical trials begin, who funds it, and the process of collecting data and analyzation. In the past 2 years, I actually got to be a part of starting up a trial, witnessing all of the tasks including recruitment, the visits and treatment period, and helped close the trial a couple of weeks ago. Of course, as I am still a student, I mostly helped with regulatory tasks and organization of the study visits. 

One of our recently completed studies is the Glycemia Reduction Approaches in Diabetes: A Comparative Effectiveness Study (GRADE). The purpose of this study was to examine the long term effects of glucose-lowering medications when added to metformin on insulin sensitivity and Beta cell function. GRADE was a randomized and open labelled study with treatment lasting up to 5 years, and had a cohort of individuals all diagnosed with type 2 diabetes (T2D) (n=4,801). This study specifically explored these 4 specific medications as used with metformin, which is already often considered a standing treatment for T2D: insulin glargine U-100, glimepirde, liraglutide, and sitagliptin. To briefly summarize the results, deterioration of Beta cell function and loss of glycemic control were seen for all 4 medications when added to metformin.

This may seem like gibberish if you have never heard of T2D medications before, but the point is, there are tons of research going into how to improve the well-being of patients with diabetes, and for myself, clinical trials (research in general) are immensely important in learning how chronic diseases can be treated. The CUDECT team in particular has given me super interesting and cool experiences to learn about how diabetes and metabolism works in the body, and I encourage you all to read this paper by our PI Dr. Rasouli et al. (2024), to dive deeper into the GRADE study! 

Resource:
Rasouli N, Younes N, Ghosh A, Albu J, Cohen RM, DeFronzo RA, Diaz E, Sayyed Kassem L, Luchsinger JA, McGill JB, Sivitz WI, Tamborlane WV, Utzschneider KM, Kahn SE; GRADE Research Group. Longitudinal Effects of Glucose-Lowering Medications on β-Cell Responses and Insulin Sensitivity in Type 2 Diabetes: The GRADE Randomized Clinical Trial. Diabetes Care. 2024 Apr 1;47(4):580-588. doi: 10.2337/dc23-1070. PMID: 38211595; PMCID: PMC10973918.

Sophia :) 

Ozempic Battling Addiction?

     Ozempic has been making headlines as an expensive weight loss drug. Ozempic, and its many counterparts, are known semaglutide injections, specifically known as GLP-1. GLP-1, Glucagon-like peptide 1, are used to make the body feel more full. The presence of this medication in the circulatory system leads to less calorie intake due to the sensation of fullness. So how does a weight-loss drug affect addiction? Ozempic also operates in the brain. When GLP-1 is present, it inhibits the release of dopamine when partaking in addictive behaviors. For example, in an individual who has alcoholism, each time they drink alcohol, their brains give them a hit of dopamine. This hit of dopamine is what drives addiction, and therefore causes conditioned behaviors. However, with Ozempic that dopamine hit is not released while drinking, which removes the driving force of addiction. Researchers and doctors are now questioning the full effects of Ozempic. Animal studies are currently being conducted to show how semaglutides impact addiction. Is drug use, gambling, etc. also affected by Ozempic's pathways? Will this medication become more effective than previous addiction healthcare? It will be interesting to see how future studies play out. 

Doucleff, M. (2023, August 28). Ozempic seems to curb cravings for alcohol. Here’s what scientists think is going on. NPR. https://www.npr.org/sections/health-shots/2023/08/28/1194526119/ozempic-wegovy-drinking-alcohol-cravings-semaglutide

‌https://www.npr.org/sections/health-shots/2023/08/28/1194526119/ozempic-wegovy-drinking-alcohol-cravings-semaglutide

Ehlers-Danlos Syndrome

            Ehlers-Danlos Syndrome (EDS) is a genetic connective tissue disorder with many misconceptions. There are 13 defined types of EDS, each associated with varying genetic changes in a person’s DNA that affect specific areas of connective tissue in the body. Each type of EDS has its own list of symptoms, but a few common ones include joint hypermobility, stretchy skin, and fragile tissues. Due to the varying types of EDS, the prevalence can range from 1 in 3,100 to 1 in a million for rarer types.

EDS is usually diagnosed through an assessment of family history, clinical evaluation, genetic testing (excluding hypermobile EDS), and the presence of specific symptoms to categorize the type of EDS. Patients are also commonly evaluated for other diseases and disorders that have been shown to have a close correlation with EDS, such as POTS, anxiety disorders, and Chiari malformation. While there is currently no cure for this disorder, several treatments can help alleviate symptoms. These include physical therapy to strengthen connective tissues, medication for chronic pain, and surgical joint replacements in severe cases.

The most important thing to remember when learning about EDS, or when trying to understand a person with EDS, is that it exists on a wide spectrum. This spectrum not only reflects the many types of EDS but also the variability within each type. People with the same type of EDS may have very different levels of symptom severity. For example, the most common form of EDS, hypermobile EDS (hEDS), presents a range of symptoms that can vary dramatically from person to person, including joint instability, mast cell activation syndrome, pain, fatigue, GI issues, dysautonomia, headaches, and anxiety.

Remember, even though EDS can come with some impressive party tricks, it's not always fun. Think of it as a body that can do the limbo at a party but also feels like it has been through an obstacle course afterward. Remember to be appreciative and mindful of our able bodies while also acknowledging those who face the challenges of EDS every day.

Mayo clinic staff. (2022, August 25). Ehlers-Danlos syndrome. https://www.mayoclinic.org/diseases-   conditions/ehlers-danlos-syndrome/symptoms-causes/syc-20362125#:~:text=There%20are%20many%20different%20types,Stretchy%20skin.

What is EDS? (Updated 2024). https://www.ehlers-danlos.com/what-is-eds/.

Are Artificial Sweeteners Good For You??

 If you're anything like me, you occasionally experience strong cravings for something sweet. You want to indulge, but you're also aware of the health risks, which makes it challenging to resist. It often takes all your willpower to hold back from giving in. Picture this, you are about to crack open a can of Monster Energy, but you read the nutritional label and see that it has 54 grams of sugar! So now, you think back to the extensive research diving into how sugars like glucose leave humans at a greater risk for diabetes, cardiovascular disease, obesity, and other metabolic-related diseases. Ugh, don’t you wish there was a sugar alternative? Oh wait, there is! But… are artificial sweeteners actually good for you? We know that they help decrease one's caloric intake, but how do we know that they don’t also cause diabetes, cardiovascular disease, or other terrible diseases that could put you into the grave at the age of 50? 

Artificial sweeteners such as aspartate, sucralose, advantame, and more, have been deemed safe by the FDA, however, the long-term effects of consuming them are just recently starting to be researched. An article published in 2024 called “The Contentious Relationship Between Artificial Sweeteners and Cardiovascular Health” dives into the reality of artificial sweeteners and answers the pressing question of whether or not these sugar alternatives are good for you. This article mentions how artificial sweeteners are associated with an increased risk of cardiovascular disease (CVD).

First, the article discusses how artificial sweeteners change your gut microbiome. They hypothesize how these sugar alternatives may alter the expression of genes that control and regulate carbohydrate metabolism, which impacts the activity of the gut microbiome, which eventually can lead to metabolic and inflammatory changes. I decided to look into this idea more and read another article which found that the artificial sweeteners saccharin and sucralose cause a shift in the populations of the gut microbiota which leads to altered metabolic pathways involved in glucose tolerance and an imbalance of the bacterial species in the gut; suppressing some while promoting the growth of others. This is one potential side effect of these alternatives that leads to cardiovascular disease as if the gut is imbalanced, it can lead to leaky gut and cause bacteria and other toxins to enter the bloodstream eventually reaching the heart. 

Another hypothesis as to how alternative sweeteners (AS) lead to CVD is their impact on the development of atherosclerosis (hardening of arteries due to build-up of plaque). This article hypothesizes that these sugar alternatives accelerate atherosclerosis and senescence (loss of a cell's power of division and growth) by impairing the structure of apoA-I and HDL cholesterol, both of which are essential for heart health and aging properties. Long-term usage of AS can lead to modifications of apoA-I via non-enzymatic glycation (the attachment of this protein to sugar) and cause harmful products to be produced. This takes away the antioxidant properties of apoA-I which are crucial for maintaining healthy cholesterol levels. The loss of these functions leads to oxidative stress (too many free radicals in the body and not enough antioxidants to neutralize them), which further accelerates atherosclerosis. Also, aspartame, a common AS, has been shown to cause oxidative stress in cardiac tissue, structural changes in the heart, and a slight increase in end-diastolic pressure in the left ventricle which can impair the heart's ability to relax properly. 

There is still a lot of work to be done in terms of researching the impacts of long-term consumption of AS. Although these alternatives can offer a calorie-free alternative to sugar, consuming them should be in moderation as their effects are just now starting to be understood. I hope this blog post taught you something new about artificial sweeteners because I sure learned a boatload of information I was oblivious to before. I guess I will just eat fruit when I have that edging sugar craving. Thanks for reading!!