Soy for Skin Care

Both photocarcinogenesis and extrinsic skin aging have been attributed to the damaging effects of solar ultraviolet (UV) radiation. Soy isoflavones have also been reported to support skin health by additional mechanisms, which mayor may not be related to their antioxidant properties. Treatment of human fibroblasts with a soy isoflavone extract significantly reduces UV-induced matrix metalloproteinase-l secretion. Additionally, treatment with two different soy extracts, one containing approximately 20% isoflavones and one containing about 11% isoflavones plus 14% soy saponins, also enhances fibroblast collagen synthesis.

Overall, various components of soy, including isoflavones, saponins, and peptides, may have a variety of beneficial effects on skin health. The mechanisms of these effects appear to be varied and may include antioxidant potential, suppression of inflammatory processes, production of extracellular matrix (ECM) components, and suppression of enzymes involved in ECM breakdown.

Topical Application
Topical applications of soy and soy isoflavones have potential protective effects against photocarcinogenesis.

Dietary Consumption
Administration of the soy extract significantly improves parameters of skin roughness and nonsignificantly reduced transepidermal water loss, fine wrinkles, and UV radiation-induced thickening of the outer layer of skin.

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Posted in: Nutrition,Skin Care

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Health Benefits of Soy - Part 1

Dietary soy consumption has been shown to have beneficial effects on several aspects of human health. Soy consumption has been reported to modestly improve plasma lipid profiles, improve bone health, reduce menopausal symptoms, enhance cognitive function, and potentially reduces the risk of breast and prostate cancers. The health benefits of dietary soy have been attributed to its isoflavones as well as to the biological actions of its constituent proteins. The amount of soy to consume in order to achieve appreciable health benefits has long been a topic of debate. Initial estimates were based on Asian population intakes because the incidences of breast and prostate cancer have been historically lower in Asian populations compared to the United States and Europe; however, determining soy protein and isoflavone intake was problematic. Recently, it has been determined that typical soy intake by older Japanese adults is approximately 6-11 g soy protein and 25-50 mg soy isoflavones, though it is uncertain if this amount provides maximum health benefits.

The potential health benefits of soy have led to its inclusion in an ever-growing number of cosmetic products. The vast majority of these products are designed for topical application; however, it is becoming clearer that proper nutrition and a variety of dietary ingredients impact dermatological health. This chapter will discuss some basic information on soy and its biological actions and will elucidate the evidence regarding the potential benefits of soy and soy isoflavones for dermatological health. Additionally, we will discuss our own studies designed to explore the potential benefits of dietary soy for skin, hair, and nail appearance.

Nutritional Components of Soy

Soy is rich in macronutrients like protein, fat, and carbohydrates, and it contains a variety of micronutrients such as calcium, iron, zinc, riboflavin, and folate. These will be discussed briefly below; however, more detailed reviews are available.

Protein

Soybeans are best known as a rich source of nonanimal protein. The nutritional quality of soy protein has been extensively studied and reviewed. Metabolic studies of nitrogen balance have been used to assess protein quality. When nitrogen balance, digestibility, and net protein utilization were examined, no differences were found between beef and soy proteins. Additionally, these investigators found no differences between these protein sources in the amount of nitrogen intake needed to maintain nitrogen equilibrium. Other studies have reported that both soy protein concentrate and isolated soy protein are capable of maintaining nitrogen balance.

Fat

Soybeans typically contain more dietary fat than other legumes; however, the fats in soybeans are of the healthy varieties. Raw and mature soybeans contain approximately 20 g of fat in a 100 g portion. Of the fat present in soybeans, approximately 15% is saturated, 24% is mono- unsaturated, and 61% is polyunsaturated; therefore, approximately 85% of the fat in soy is of the healthy, unsaturated kind. The predominant unsaturated fats found in soy include linoleic acid and alpha-linolenic acid, two essential fatty acids. Together with the monounsaturated oleic acid, these fatty acids make up nearly all of the unsaturated fat in soybeans. Alpha-linolenic acid is an essential omega-3 fatty acid that is metabolized in the body to form eicosapentaenoic acid and docosahexaenoic acid, two fatty acids with numerous reported health benefits.

Go to : Health Benefits of Soy Part 2 

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Posted in: Nutrition,Vitamins and Minerals

Female Fat Patterns

As we have seen, being overfat also increases the risk of certain types of cancers. For example, women with a Body Mass Index (BMI) of 30 or greater were twice as likely to develop cervical cancer. Women with the lowest waist-to-hip ratio, indicating a significant accumulation of abdominal fat, were eight times more likely to develop this disease than women with a normal waist-to-hip ratio.

Body fat/lean muscle ratio

Even though most women equate being overweight with how many pounds they weigh, the scale does not tell the whole story. While scale weight is certainly an important factor and will give you some information about your general health, it is even more important for you to determine your body composition, that is, how many pounds of fat you carry in relationship to how many pounds of lean muscle. The following table categorizes body fat percentages for women:

Body Fat (%) Level

<14          Athletic

14–17      Good/lean

18–22      Average

23–27      Fair/fat

27+          Obese

Healthy women tend to carry approximately 10 percent more body fat. This is nature’s way of giving women a small and much-needed fuel surplus for pregnancy, breast-feeding, and child rearing.

Female body type

The classic female body type is the gynoid shape, that is, fat storage below the waist in the hip and buttocks areas, causing a pear-shaped silhouette. Since weight below the waist presents less of a health risk than abdominal fat, an overweight woman actually has a lower risk than an overweight man for certain illnesses such as heart disease.

Dangers of the reverse fat pattern

A woman’s risk for heart attack gradually increases following menopause precisely because that is the time when she is most likely to be storing excess fat in the abdominal region. One of the reasons is that her body is producing less of the hormone estrogen, which has a positive effect on fat mobilization.

Even though women have their first heart attacks later than men, they are more likely to die from them. Within one year of having an attack, 25 percent of men die, but 38 percent of women die. On average, women’s hospital stays were longer by three days. These are all good motivations to lose that excess abdominal fat.

Women are also less likely to experience the traditional chest pains that warn of heart problems in men. Instead they will complain of abdominal discomfort, nausea, vomiting, fatigue, and shortness of breath.

A woman with a reverse fat pattern, whatever her age might be, is also at greater risk for developing type 2 diabetes; certain types of cancer; problems with weight-supporting joints in her hips, knees, and ankles; and foot problems because of the greater constrictive design of women’s footwear.

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Posted in: Weight Loss,Womens Health

Health Risks Associated with Excess Body Fat

The most dangerous type of weight is abdominal obesity. People who carry weight more evenly distributed over their entire bodies are less at risk for disease than those who follow the more classic fat distribution patterns. For a variety of reasons, including hormones and metabolic processes that affect fat storage in particular areas of the body, when men and women first begin to gain weight, they do not store it in the same place. A typical overweight man looks like an apple. He carries his weight above the waist, resulting in the classic bulging abdomen, also known as the beer belly. A typical overweight woman carries her fat below the waist in the hips and the buttocks, resulting in a pear-shaped silhouette.

Obesity can also impair psychological health, where being perceived as fat can be the source of discrimination from others; it can contribute to psychological problems such as depression and low self-esteem. For some, the shame associated with obesity can give rise to a negative body image, body dissatisfaction, and eating disorders.

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Posted in: Weight Loss

The B Vitamins Reviewed - Part 2

B5 - Pantothenic Acid

Pantothenic acid forms a large part of the coenzyme A molecule. Coenzyme A is essential for the chemical reactions that generate energy from carbohydrates, fats, and proteins. Pantothenic acid, in the form of coenzyme A, is needed for the synthesis of cholesterol and the synthesis of steroid hormones such as melatonin. Coenzyme

A is also needed for the synthesis of acetylcholine, a neurotransmitter. Heme, a component of hemoglobin, cannot be synthesized without coenzyme A. In addition, the liver requires coenzyme A in order to metabolize a number of drugs and toxins.

Pantothenic acid deficiency is very rare and seen only in cases of severe mal- nutrition. Pantothenic acid is found in many common foods and average diets arethought to have an adequate amount of it. Pantothenic acid is also made by the normal bacteria that live in the colon.

Healthy sources of pantothenic acid include whole grains, nuts and seeds, nutritional yeast, sweet potatoes, legumes, mushrooms, tomatoes, and broccoli.

The adequate daily intake is 5 mg.

Folate

The terms folate and folic acid are both used for this water-soluble B vitamin. Folic acid is the form normally used in vitamin supplements and in fortifying food. Folic acid is readily converted to folate in the body. Folic acid is rarely found in food or in the human body. On the other hand, folates are found in food in many naturally-occurring forms. Folates are the metabolically active forms in the human body. RDA: adults, 400 mcg; pregnant women, 600 mcg.

B6 – Pyridoxine

Vitamin B6 is unusual as a B vitamin in that it is so extensively stored  in muscle tissue. Glucose is stored as glycogen in muscle tissue to provide energy on-site and when it is first needed. Vitamin B6 is depleted by alcohol drinking. Alcohol is broken down to acetaldehyde in the body. Elevated homocysteine in the blood is an indicator that there is increased risk of cardiovascular disease. Vitamin B6 is needed to remove homocysteine from the blood by converting homocysteine to cysteine. RDA for men is 1.7 mg and for women 1.5 mg.

B12 - Cobalamin

Vitamin B12 is unusual for a vitamin in that it contains cobalt. The name, cobalamin, derives from “cobal” from the word cobalt plus “amin” from the word vitamin (cobalamin). One function of vitamin B12 is to convert homocysteine to methionine. One of the active forms of cobalamin, methylcobalamin, converts homocysteine using an enzyme that also requires folate. The other active form of vitamin B12, deoxyadenosyl cobalamin, has an important role in the production of energy from proteins and fats.

Vitamin B12 is one of the nutrients required for the synthesis of hemoglobin, the oxygen-carrying pigment in blood. Vitamin B12 is needed for DNA synthesis in the rapidly dividing cells of the bone marrow. Lack of vitamin B12 or folate can lead to the production of large, immature, hemoglobin-poor red blood cells. This can result in pernicious anemia. RDA: men and women, 2.4 mcg.

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Posted in: Nutrition,Vitamins and Minerals

Muscle-Building Supplements

Glutamine

Glutamine is the single-best overall product for people involved in sports and weight training. Its benefits even extend into the fat-burning and general health-enhancing categories as well. Glutamine has been around in vitamin stores forever and is probably the most underrated physique-enhancement supplement on the market today. Glutamine is an amino acid, which does many good things.

It has been shown to decrease catabolism (muscle breakdown), increase growth hormone levels, reduce body-fat deposition, and lead to better muscle recovery, growth, and protein synthesis. In fact it’s called the “anti-overtraining” supplement since it’s very effective at preserving muscle mass  when people are following a lower-calorie, fat-burning nutrition plan.

You should use one to two teaspoons of glutamine daily, and you should cycle it six weeks on and four weeks off (which means that you take it for six weeks then stop for four weeks). If you use any supplement without cycling off it for a while, your body adjusts to it. Your results diminish while your cash outlay for the product remains the same. Giving your body a bit of a rest allows it to normalize before reintroducing a supplement back into your program. You should take one teaspoon of glutamine blended in a protein shake with your post-workout meal to replenish glycogen reserves and, you will increase protein synthesis during this important muscle-mass recovery and growth period.

Creatine

Creatine is one of the most popular muscle-building supplements on the market and with good reason. It’s great for hydrating the muscles, which increases bulk, strength, and energy. Creatine occurs naturally in our skeletal systems and helps supply energy to muscle cells. We also get creatine from food, mostly meat and fish. In recent years creatine supplementation has been used not only by people looking to build muscle but also as a therapy for certain neurological and neuromuscular diseases.

Creatine is best when you’re in a building phase; it is less effective when you are trying to cut up. That’s because, in addition to hydrating the muscles, creatine also causes your body to hold some water between the skin and muscle layers, which creates a puffy, smooth look. That’s something no one wants when trying to maximize definition.

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Posted in: Nutrition,Supplements