For our last blog of 2011, I wanted to focus one more time on sulforaphane, a potent phytonutrient found in broccoli and broccoli sprouts, which is also the active ingredient in our new formula, Cell Protect. If you’re anything like me, you’ve had your share of holiday-related treats and feel like the new year should start with a time of detoxification! Below are a few interesting results related to detoxification from studies done on sulforaphane:

• Sulforaphane helps to activate “phase 2” detoxification enzymes in the liver, which are responsible for detoxifying many harmful compounds including carcinogens.
• Consumption of a drink containing broccoli sprouts, one of the richest sources of sulforaphane, was found to increase the rate at which the body is able to detoxify airborne pollutants known to cause cancer.
• Sulforaphane protects against injury to the liver caused by lack of oxygen.
• Sulforaphane has been found (in animal studies) to protect against liver damage caused by chemotherapy drugs when taken for three days prior to chemotherapy.
• Sulforaphane protects liver mitochondria (the energy producing parts of cells) from damage even in the presence of toxins and free radicals.

Last week we discussed the effects of sulforaphane on breast health, so this week I thought it would be important to include info for men! Below are the results of a few interesting studies surrounding prostate health and sulforaphane, a phytonutrient found in broccoli sprouts that is also the active ingredient in Cell Protect.

• Sulforaphane, along with other phytonutrients such as curcumin from turmeric and EGCG from green tea, may act as a barrier to prostate cancer and help to make anti-cancer drugs more effective.
• Sulforaphane and other sulfur-rich plant compounds, such as those found in garlic, were able to reduce the survival rates and proliferation of prostate cancer cells.
• Sulforaphane is turning out to be an important cancer preventive agent because of its ability to target cancerous prostate cells by encouraging their destruction while supporting the health of normal prostate cells. This ability is one of the most important factors in determining whether a compound is safe and clinically relevant for cancer prevention.
• Sulforaphane has been found to target rogue genetic patterns that lead to cancerous growth in the prostate and colon. So many studies have confirmed this fact, that nutrition-minded scientists are becoming excited about the potential for high-risk prostate cancer patients to increase survival rates simply by eating cruciferous vegetables, especially broccoli and broccoli sprouts.
• Sulforaphane has also been found to target androgen receptors in prostate cancer cells. This is very important for enlarged prostates and prostate cancer caused by hormone imbalance.
• The way that sulforaphane is thought to work is two-fold:
  1.     It increases the genetic expression of enzymes in the cells that are responsible for protection of the cell.
  2.    It increases the activation of enzymes responsible for detoxification of carcinogens and other harmful chemicals.

This week I wanted to highlight the results of an interesting study that came from Johns Hopkins University regarding breast cancer and sulforaphane, the active ingredient in Cell Protect.

• The study as performed in 2007 and is titled “Preclinical and clinical evaluation of sulforaphane for chemoprevention in the breast.” Tantalizing title, I know!
• Researchers studied sulforaphane, a plant nutrient found in cruciferous vegetables—particularly broccoli, Brussels sprouts, and cabbage. It is commonly known that people who consume higher amounts of these types of vegetables tend to experience a lower risk of cancer. This study was designed to see if sulforaphane had specific activity against breast cancer.
• The initial study was performed on rats (who have an uncomfortably similar metabolism to humans) and found that giving a single oral dose of sulforaphane was enough to change gene expression toward cancer prevention in breast tissue.
• A subsequent study was performed on eight healthy women who were undergoing breast reductions, which confirmed the above findings—an oral dose of sulforaphane directly targets breast tissue and can encourage gene expression toward breast cancer prevention.

• The way that sulforaphane is thought to work is two-fold:
  It increases the genetic expression of enzymes in the cells that are responsible for protection of the cell.
  It increases the activation of enzymes responsible for detoxification of carcinogens and other harmful chemicals.

We at Marilyn Farms are excited to announce the arrival of our newest product, Cell Protect! Cell Protect contains sulforaphane glucosinolate (SGS™), a phytonutrient found in cruciferous vegetables—especially broccoli. The SGS in Cell Protect is derived from broccoli sprouts and one serving is the equivalent to what is found in 4 pounds of cruciferous vegetables! Sulforaphane is an amazing compound with diverse benefits. Here are just a few of the benefits of sulforaphane that scientists are currently studying:

• Guiding DNA toward healthy aging and prevention of age-related disease.
• Preventing the growth and reproduction of human breast cancer cells.
• Increasing the effectiveness of chemotherapeutic agents used to treat pancreatic and prostate cancer without increasing toxicity.
• Decreasing accumulation of mercury in the brain and liver.
• Protecting mitochondria (the energy producers in cells) from damage due to free radicals.

Whether you are a student studying for finals or are simply looking to ward off memory loss, we can all use a boost in memory. Here are five foods to include in your diet to help your mind stay sharp and keep your memory clear:

1. Egg yolk—Whole eggs are a great source of protein and nutrients, but egg yolks in particular may have memory-boosting properties. Egg yolks contain phosphatidyl choline, a nutrient that has been found to support brain function and improve memory in people with a variety of conditions causing impaired memory.
2. Oily fish—In a study performed by Rush University Medical Center, people who eat oily fish such as salmon, sardines, herring, and mackerel at least once a week were found to have the memory function of people three years younger.
3. Purple fruit—Fruit with a purple color such as blueberries, grapes, and plums, contain anthocyanin, a plant nutrient that has been found to protect against damage to brain cells.
4. Leafy greens—Greens such as spinach and chard are rich sources of folic acid, a nutrient which has been found to increase the speed at which the brain processes information and improve the brain’s ability to remember.
5. Cruciferous vegetables—The vegetables in this family include broccoli, Brussels sprouts, cabbage, cauliflower, kale, and bok choy. A Harvard Medical School study followed women for 25 years and found that those who ate higher amounts of cruciferous vegetables were less likely to experience age-related memory loss.

Dementias, including Alzheimer ’s disease, are associated with debilitating memory loss. Inside the body, as memory loss becomes greater, inflammation increases. Inflammation can be likened to a fire, which needs fuel and oxygen. Following this example inside the body, the wood feeding the fire is high stress, poor diet and little exercise. The oxygen fanning the flames comes in the form of uncontrolled free radicals and high levels of insulin. Here are four simple ways to take charge and put out the smoldering coals in the brain before they catch fire:

1. Balance Blood Sugar—You can control the inflammation in your body by simply keeping blood sugar constant. Eat a meal or snack every three to four hours that includes a protein source. Choose appropriate portions of low glycemic foods as carbohydrate sources such as green vegetables and whole grains. Most important, choose foods that are unprocessed or minimally processed.
2. Take Antioxidants—In combination with an active lifestyle, antioxidants are the best defenders against dementia. There are many important antioxidants and it is important to have all of them in your diet or supplement regime. Coenzyme Q10 is especially important as it has been shown to increase brain function in those with Parkinson’s and Alzheimer’s related dementias and helps the heart muscle function appropriately. CoQ10 is fascinating because it is a vitamin that is used at the end of the body’s process for making energy, called the Kreb’s cycle. Without Coenzyme Q10, the oxygen used to make energy would create even more free radicals and cause increased inflammation.
3. Use the Brains You Have—An extensive web of brain connections is critical in protecting functional memory. The more connections you have, the less likely you will miss one if it disappears. The best way to increase or maintain these connections is to turn off the TV and continually learn. Learning can occur in many ways including: taking a class or taking on a new responsibility/skill at work; playing games, crosswords or cards; reading a book.
4. Healthy Fats—Fish Oils not only improve brain connectivity but also help decrease inflammation when in taken combination with GLA, an anti-inflammatory omega 6 oil. Nordic Naturals Omega 3-6-9 contains a good ratio of fish (EPA/DHA) to GLA fatty acids for brain health.

It’s mid-November, which means we’re well into flu season (the CDC considers October through April to be the most common period to catch the flu each year, with January and February being peak times of flu). There are many possible reasons for this nationwide trend in weakened immunity and increased susceptibility to infection. These include lower levels of vitamin D due to lack of sunlight, more time spent indoors in recycled air, greater intake of sugar and junk food during the holidays, and increased stress due to the holidays and end-of-year financial strain.

Regardless of the reason for flu susceptibility, one of the most important things you can do on a regular basis to prevent the flu is use your neti pot! Here are a few things you should know:

• A neti pot is a round pot (usually ceramic) with a spout that is used to irrigate the sinuses.
• Neti pots are especially helpful for people with allergies, sinus issues, and frequent travelers, but can be used by everyone during flu season.
• Nasal irrigation with a neti pot helps to moisten nasal tissues (dry, cracked nasal tissue makes you more susceptible to flu) while flushing out dirt, bacteria, and viruses that may be trapped in nasal hair or mucus.
• To use the neti pot, simply follow the instructions in the booklet that came with your neti pot or on the company’s website. All neti pots are similar, so if you aren’t sure just look up “neti pot” on YouTube to find instructional videos.
• Use a salt-based solution in your neti pot—never use straight water or it will really sting! The solution I like best is to put a rounded half teaspoon of coarse Celtic salt (or one-fourth teaspoon of fine table salt if that’s what you have on hand) along with a generous pinch of xylitol (this is optional but adds to the bacteria-fighting power of the rinse) into my neti pot. Then I fill it with warm tap water and rinse—I usually do this while I’m in the shower anyway for convenience. If your tap water is questionable, simply heat filtered water to body temperature on the stove.
• I usually suggest that people do this once or twice weekly during flu season; three or four times weekly if the flu is making its way through their school, work place, or circle of friends; and five to seven times weekly if someone in their household is sick.

Conveniently, Marilyn Farms has neti pots available for purchase in white and blue. They make a great holiday gift, although you may want to stick to giving neti pots to your close friends or family members who will understand why you’re giving a gift that involves running water up their nose!

The brain is the body’s largest consumer of oxygen—by weight, the brain is only about 2 percent of body weight but it uses an amazing 20 percent of the body’s oxygen supply! It’s no wonder that one possible contributor to memory loss is the long-term, gradual decline of brain oxygen levels. Here are a few simple ways to improve oxygen flow to your brain:

• Aerobic exercise (i.e. running, walking briskly, or biking) improves the ability of the cardiovascular system to deliver oxygen to the brain and may even help to rejuvenate the area of the brain associated with memory, the hippocampus. A March 2007 study by the National Academy of Sciences found that “a three-month program of vigorous aerobic exercise seemed to produce new neurons in this area, as well as improvements on tests of mental recall.” The study found a startling 30 percent increase in the number of brain cells in participants who were exercising intensely on a treadmill or stationary bicycle for one to two hours a day, four days a week.
• Ginkgo, an herb, has been repeatedly studied for its ability to improve blood flow to the brain and increase the ability of brain cells to retain oxygen. One amazing implication for ginkgo has been in the use of stroke prevention and recovery, because the detrimental side effects of a stroke are caused by the lack of oxygen to the brain. Ginkgo can be found in several of our herbal formulas, including Brain Power and Focus Support.
• Anemia is a condition in which blood cells are unable to carry adequate levels of oxygen to bodily tissues. There are several reasons for anemia including iron deficiency, B vitamin deficiency, and underlying disease processes. Ask your doctor to run a Complete Blood Count (CBC), a simple blood test that is almost always covered by insurance, at your annual physical to make sure that your blood cells are functioning at maximum capacity to deliver oxygen to your brain.
• Deep breathing is a simple and very obvious way to increase oxygen levels in your body as a whole! To begin, lie down or sit quietly with one hand over your abdomen. Concentrate on taking deep, slow breaths that cause your hand to move up and down. This is an indication that you are “belly breathing” rather than just lifting your shoulders up and down. Belly breathing has other benefits including reducing the stress response and promoting relaxation. Try this for 10 to 20 breaths, depending on how much time you have. Many people that have trouble falling asleep find that deep belly breathing while lying in bed helps them to drift off to sleep.

The holiday season is considered to be the peak time of depression each year, which is usually attributed to the lack of sunlight in most areas, the stress of shopping for gifts, and attending (or not attending) family and work gatherings. A third factor that I think is equally as important—if not more important for some people—is the fact that sugar intake tends to spike around the holiday season. Here are a few facts to consider regarding sugar:

• The body requires B vitamins to metabolize sugar. The body also requires B vitamins to make brain hormones such as serotonin—the feel good hormone. Many people find it helpful to take a B vitamin supplement to help brain hormone production during times of eating sugar.
• In addition to B vitamins, the body also uses up stores of minerals, especially magnesium to metabolize sugar. Magnesium deficiency is one of the most common deficiencies in the United States, and has been linked to mood disorders including depression and anxiety.
• The average American consumes 125 pounds of processed sugar each year. For most people this is hidden in processed foods and drinks that are also deficient in B vitamins and minerals.
• Sugar intake during the last trimester of pregnancy and the months following birth may be linked to susceptibility to post-partum depression. To help prevent this, new moms should prioritize healthy fats and protein in their diet and try to curb any sweet cravings with fiber-rich, whole food sweets such as fruit or sweet potatoes.

To help prevent sugar overload during the holiday season, try to limit your overall intake of sweets. If you are invited to bring something to a holiday potluck choose to bring a savory item such as a vegetable platter with dip, deviled eggs, or spinach and artichoke dip!

As the winter months approach, many of us get out our bottles of cod liver oil and start taking preventive doses to ward off flu viruses and keep the winter blues from setting in. The vitamin D content of cod liver oil tends to get most of the credit for the above benefits (and rightly so), but there are actually a couple of other factors at work to make cod liver oil a fantastic cool-weather supplement:

• Cod liver oil supplies a natural form of activated vitamin A. Vitamin A is necessary for immunity (white blood cells actually require vitamin A in order to mature properly) and a deficiency in vitamin A can be related to fatigue. Most of the negative press surrounding vitamin A has been related to synthetic forms, such as those found in acne medications. However, excessive intake of natural forms that require conversion and activation by the body, such as beta carotene which requires zinc for activation, can cause problems. People with altered vitamin A metabolism (such as alcoholics) should still be careful to watch total vitamin A intake.
• Cod liver oil is a balanced source of highly absorbable omega-3 fatty acids. Some of the signs of inadequate omega-3 intake include depression, lowered immunity, weakness, fatigue, lethargy, dry skin, dry hair, dry eyes, frequent infection, and irritability. Foods that are richest in omega 3 fats include cold-water fish, egg yolks from pastured hens, flax seed and flax oil, and walnuts.

For more detailed information on cod liver oil, see the article Cod Liver Oil: The Number One Superfood which is available on the Weston Price Foundation website, www.westonaprice.org.