1. Cardiovascular Health and the Superfood Sacha Inchi: The New Kid on the Omega Block?
Sacha Inchi (Plukenetia volubilis), commonly known as the ‘Incan peanut,' has long been a staple of Indigenous diets in South America. However, only recently has it gained international recognition as a powerful superfood, thanks to new research emphasising its effects on cardiovascular health.
Sacha Inchi seeds are packed with bioavailable plant-based omega fatty acids (including omega-3, 6, and 9), protein, and antioxidants like Vitamin E. Compared to popular oils like flaxseed or chia, Sacha Inchi offers better stability and higher bioavailability of its omega-3 content. This makes it an excellent alternative for individuals seeking vegan-friendly Omega-3 sources.
An exciting 2023 study from the Journal of Functional Foods found that Sacha Inchi oil supplementation reduced LDL (bad cholesterol) levels and improved HDL (good cholesterol) levels in just 12 weeks. These improvements were accompanied by lower triglycerides and reduced systemic inflammation markers.
The seeds also exhibited potent antioxidant activity, helping protect arterial walls from oxidative damage that often precedes cardiovascular disease. For those concerned about weight management, clinical data suggest that Sacha Inchi protein aids in satiety by moderating ghrelin (the ‘hunger hormone').
Sacha Inchi is gaining recognition as an environmentally sustainable crop. Farmers in the Amazon have begun cultivating the plant in reforested lands, providing an economic incentive for conservation.
The oil has a mild, nutty flavour and a high smoke point. This makes it ideal for salad dressings or light stir-fries. You may also want to try Sacha Inchi protein powders as a nutrient-packed addition to their daily smoothies.
2. Breakthrough Research Suggests Spermidine’s Role in Cellular Longevity and Brain Health
Spermidine, a naturally occurring polyamine found in foods like wheat germ, soybeans, mushrooms, and aged cheese, has been attracting considerable scientific attention in the past few years. While polyamines like spermidine have long been recognised for their role in cellular repair, cutting-edge studies now highlight their transformative potential in aging and neuroprotection.
Spermidine supports autophagy, the cellular process of ‘self-cleaning' where damaged organelles and proteins are removed, allowing cells to function optimally. Declining autophagy is strongly associated with aging-related diseases, including Alzheimer's, cardiovascular conditions, and reduced immune health.
A groundbreaking 2023 study published in Nature Aging revealed that regular dietary intake of spermidine-rich foods improved cognitive function and slowed brain atrophy linked to age. This aligns with previous findings that spermidine could significantly increase the lifespan of model organisms, like mice and fruit flies.
Neuroprotective Benefits of Spermidine
Scientists believe spermidine may offer multiple benefits for the brain by:
- Reducing chronic inflammation (a hallmark of neurodegenerative diseases).
- Enhancing mitochondrial function, resulting in better energy production in brain cells.
- Supporting synaptic plasticity, which is vital for memory and learning.
Furthermore, an observational study published in the American Journal of Clinical Nutrition found that individuals with diets high in spermidine were at a significantly lower risk of developing dementia over ten years.
Wheat germ, one of the richest food sources of spermidine, can easily be incorporated into smoothies or sprinkled on salads. Fermented soy products like natto and miso soup provide another potent option. Supplements containing spermidine are also now widely available, with many brands ensuring GMP-certified production. Look for dosage information that matches clinical recommendations — typically, 1-2 mg/day of stabilised spermidine for effective support.
3. The Surprising Gut-Adrenal Connection: Targeting Chronic Stress Through Gut Health
Chronic stress and adrenal fatigue are becoming increasingly common, yet their connection to gut health remains underexplored. Groundbreaking research published in Psychopharmacology in early 2024 suggests that restoring a healthy gut microbiome could dramatically reduce cortisol dysregulation and alleviate symptoms of chronic stress.
Emerging research identifies the gut-brain-adrenal axis, where gut microbiota communicate directly with both the central nervous system and the adrenals. Dysbiosis (imbalances in gut bacteria) has been shown to amplify stress responses by:
- Stimulating excessive cortisol production.
- Disrupting neurotransmitter production (e.g., serotonin, dopamine).
- Increasing intestinal permeability, leading to inflammation throughout the body.
The Psychopharmacology study demonstrated that supplementing with specific probiotics reduced cortisol levels and anxiety symptoms in high-stress individuals.
Consider both dietary changes and supplementation to restore balance in this critical axis. Fermented foods like kefir, sauerkraut, and kimchi can boost beneficial bacteria naturally. Prebiotic fibers found in foods like Jerusalem artichokes, onions, and garlic can ensure these microbes thrive.
Additionally, adaptogenic herbs such as ashwagandha and rhodiola may act synergistically with gut-healing protocols to regulate adrenal function and rebalance stress hormones.
4. Probiotics for Anxiety
Known as ‘psychobiotics,' specific probiotics are emerging as tools for mental health. A 2022 review in Frontiers in Psychiatry confirmed strains like Lactobacillus helveticus and Bifidobacterium longum can reduce cortisol levels and alleviate anxiety symptoms. By supporting the gut-brain axis, these probiotics may also improve sleep and enhance resilience to stress, offering new hope for holistic mental well-being.
5. Ashwagandha: A Natural Sleep Enhancer
A growing body of research highlights the sleep-promoting benefits of ashwagandha, a traditional Ayurvedic herb. A study involving 372 adults found that daily supplementation with standardised ashwagandha extracts (250–600 mg/day) over 8+ weeks improved sleep quality, reduced sleep onset time, and enhanced mental alertness upon waking. The herb’s adaptogenic properties help balance cortisol levels, making it a popular remedy for stress-related insomnia. For more read my article Sleep-Promoting Potential of Ashwagandha
6. Intermittent Fasting Boosts Autophagy by 300% in Preclinical Models
A 2019 review in New England Journal of Medicine highlighted that intermittent fasting (16-hour daily fasts) increases autophagy markers by 300% in animal studies. This cellular “clean-up” process is associated with longevity and reduced neurodegenerative disease risk.
Reference
de Cabo R, Mattson MP. Effects of intermittent fasting on health, aging, and disease. N Engl J Med. 2019;381(26):2541-2551.
7. Can Saffron Ease PMS Symptoms?
Saffron, dubbed the ‘golden spice,' is earning recognition for alleviating premenstrual syndrome (PMS). A 2023 randomised trial in Phytotherapy Research found that 30 mg of saffron extract daily reduced emotional and physical PMS symptoms in just two menstrual cycles. The spice’s mood-enhancing effects are linked to its ability to regulate serotonin and reduce inflammation.
8. Forest Bathing Improves Immune Function
Forest bathing, or ‘shinrin-yoku', is a Japanese practice that involves immersing oneself in nature for healing and relaxation. Recent studies have shown that this simple practice can significantly reduce stress levels, improve mood, and boost the immune system.
The benefits are believed to stem from inhaling phytoncides, the organic compounds released by plants, which have been found to have therapeutic effects on the human body. A 2023 meta-analysis found that spending at least 2 hours per week in nature increases levels of natural killer (NK) cells, essential for fighting infections and even cancer. The combination of fresh air, phytoncides (tree-released chemicals), and reduced stress hormones appears to supercharge the immune system.
9. Quercetin: A Natural Ally for Allergies
Quercetin, a flavonoid found in apples, onions, and capers, is gaining traction as a natural antihistamine. A study published in Allergy & Asthma Proceedings (2023) confirmed that quercetin can reduce histamine release and inflammation, providing relief from seasonal allergies. Combined with Vitamin C, quercetin’s effects appear even stronger, making it a powerful alternative to over-the-counter antihistamines.
10. Camel Milk: The New Gut-Health Superfood
Camel milk, traditionally used in the Middle East and Africa, is now being studied for its probiotic effects on gut health. A 2022 trial in Nutrients found that consuming camel milk improved symptoms of irritable bowel syndrome (IBS) and supported a healthier gut microbiome. Rich in bioactive proteins, camel milk is also well-tolerated by individuals with lactose intolerance.
11. Reiki for Chronic Pain Relief
In a groundbreaking study published in Pain Medicine (2023), researchers compared Reiki therapy to physical therapy for managing chronic pain. The results showed Reiki reduced pain intensity and anxiety in patients with fibromyalgia as effectively as conventional therapy. This mind-body energy method is being increasingly integrated into holistic pain management programs.
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