Keeping your mind and brain health
Do you know that homocysteine and your heart and brain health are related?
Homocysteine is a type of amino acid (constituent unit of protein) produced by the human body during protein metabolism. I can not get it from meals. The body produces homocysteine from the amino acid methionine in the diet via a multistage process. After that, we recycle homocysteine to methionine or convert it to another amino acid cysteine using folic acid (vitamin B 9), vitamin B 6, vitamin B 12.
At normal levels, homocysteine is neither dangerous nor unhealthy. However, if homocysteine is not properly metabolized, it accumulates in the body and acts like a toxin. Raising homocysteine levels increases the infection, damages the inner wall of the artery, increases the risk of thrombus formation, and causes obstruction.
Thrombus in the blood vessel is called thrombus. A thrombus can move through the bloodstream and become stuck in lung (pulmonary embolism), brain (stroke), or heart (heart attack). People with abnormally high levels of homocysteine are at high risk of coronary artery disease, hypertension, and abnormal cholesterol levels.
Many studies indicate that elevated levels of homocysteine are also harmful to the brain. Enhanced homocysteine damages DNA, induces cell death, resulting in brain atrophy or contraction in dementia. Risks of psychotic disorders such as Alzheimer's disease, depression, anxiety, bipolar disorder increase.
Causes of high homocysteine
Most adults do not know that homocysteine is rising and may not have any symptoms. You can judge your status with a simple blood test. However, doctors do not regularly order tests without having a family history of heart disease. Here, you may want to consult a doctor.
- Optimum level is less than 8 umo / L.
- Numbers above 10 μM / L are considered high and the risk of heart attack is increasing.
- When it exceeds 15 umo / L, it is a condition called hyperhomocysteinemia. At these levels, the prevalence of dementia is almost doubled along with cognitive dysfunction.
High homocysteine may be caused by several factors
to maintain normal levels of homocysteine, Folic acid in the body, vitamin B 6, and vitamin B 12 obtained from the diet. The lack of these vitamins can lead to a rise in the level.
People born with MTHFR (methyltetrahydrofolate reductase) gene mutations produce fewer products than the enzymes normally used to metabolize homocysteine. This metabolic disorder resembles an enzyme deficiency, and it is passed from parent to child. It is estimated that 30 to 50% of the population have mutations in this MTHFR gene. The severity and type of symptoms vary from person to person, depending on the amount of enzyme produced by humans as a result of MTHFR mutation. Reduction can range from 10-30% to 70-90%.
Individuals with MTHFR mutations may have disorders of homocysteine level elevation, increased infection, heart disease, diabetes, congenital anomalies, difficult pregnancy, anxiety and depression, fatigue and detoxification ability high.
How can I check if there is an MTHFR mutation? Today, genetic testing can be easily done with a saliva test kit ordered from www. 23 and me.com. It is cheap and non-invasive. You collect saliva samples at home and send it back to the lab.
Stress-induced neurotransmitters – epinephrine and norepinephrine – are metabolized by the liver by processes using folic acid. As a result, chronic high stress can result in depletion of this crucial B vitamin, important for maintaining normal levels of homocysteine.
Too much animal protein
Unhealthy processed red meat such as animal protein, especially frozen cut, bacon, canned meat of factory-raised animals, is high homocysteine level.
If you drink too much coffee or energy drink, vitamin B vitamins B, which are essential for normal homocysteine metabolism, may be depleted.
Method of checking homocysteine levels
High homocysteine not only increases inflammation but also accumulates chemicals that make the body harder , Detoxify heavy metals, toxins. Therefore, by eating healthy food you can reduce the burden of a bad meal to impose on your body.
- Reduce the intake of inflammatory foods such as sugar, fried food, processed meat, meat of factory breeding animals, conventional dairy products, vegetable oils, trans fatty acids, preservatives. Eat mainly organic, raw food.
- By drinking vegetables and vegetable juice of different colors every day, please obtain a lot of antioxidants to cope with infectious diseases.
- Reduced caffeine and alcohol. Too much caffeine increases homocysteine levels and alcohol is inflammatory.
- Focus on healthy fats such as coconut oil, milk, olive oil, butter and meat made from pasture, wild cage Alaska salmon, sardines, avocado, nuts, seeds.
- Increasing the consumption of fermented foods will help good bacteria alleviate inflammation in the body. Examples include fermented vegetables such as sour creut, kimchi, pickles, sugar-free yoghurt, kefir, combusa, tempeh.
- poor digestion
- tongue ulcers
- hair and skin pigmentation change
- congenital anomalies
Obtain folic acid
Folic acid, also called vitamin B9, beans, pulses, liver, spinach, asparagus, avocado, broccoli, beet.
Folic acid primarily helps the body to create new cells by playing a role in replicating and synthesizing DNA. It also helps the body use vitamin B 12 and amino acids. There is a risk of folic acid deficiency if you do not have a habit of eating vegetables everyday.
folic acid is a low quality supplement and orange It is a synthetic type of folic acid contained in "Enhanced food" such as juice and refined cereals.
For individuals with MTHFR mutations, your body can not convert folic acid to folic acid. This may be the reason if you are taking a folic acid supplement and the homocysteine level is still high. Therefore, you should get more folic acid from your diet, or take an effective form of folic acid supplement instead. Look for 5-MTHF (5-methyl-tetrahydrofolate) on the label. Avoid products called "folic acid".
Have proper vitamin B6
Vitamin B6 is also known as pyridoxine. The best food sources are grains of turkey breast, chicken breast, pasture beef, Pinto bean, chicken, avocado, pistachio, sunflower seed, sesame, amaranth.  Vitamin B 6 is required to regulate the level of homocysteine in blood
For the people living in the Western world, most people I do not experience vitamin B6 deficiency malnutrition because I take enough.
Get enough vitamin B12
Vitamin B12, also called cyanocobalamin, is mainly contained in animal foods such as beef and chicken liver, fishes and shellfishes and meat.
- For this reason, vegan and plant based foods are more likely to develop vitamin B 12 deficiency. Unfortunately, algae foods such as popular blue-green algae in vegan are not absorbed as much absorption source of vitamin B12.
- Elderly people with digestive disorders tend to have less gastric acid needed to properly convert vitamin B 12, making them susceptible to deficiency.
- Other high-risk groups include smokers, alcoholism, those with anemia, and digestive disorders such as celiac disease, Crohn's disease, gastritis, or other stomach and small intestinal disorders.
Vitamin B12 is useful for your mood, energy level, memory, heart, skin, hair, digestion, hormone balance, Therefore, deficits may appear in many different symptoms such as chronic fatigue, mood changes, memory problems, joint pain, muscle pain, heart problems like palpitations, or fatigue.
As a supplement, vitamin B 12 can be taken in the form of tablets, drops placed under the tongue, or in the form of an oral spray. Sometimes older people get better with intravenous drip or oral spray because it is difficult to absorb vitamins from the stomach.
All vitamin B is water soluble. In other words, urine can be flowed excessively in the body. Here, B vitamins are considered safe and non-toxic.
Maintain high omega 3 state
Vitamin B group that reduces homocysteine may require healthy omega 3 blood levels to gain cognitive benefit Studies have shown. If the omega 3 level is low, B vitamins are ineffective.
Therefore, to protect the brain from premature aging, please confirm that there are enough vitamin B group and Omega 3. Eat weekly mercury-free fish such as wild Alaska salmon, sardines and salad, or eat high quality omega 3 supplements every day.
Regular physical activity relieves inflammation, manages stress levels, improves sleep quality, immune function, hormonal balance, and weight It helps. Find the type of activity you enjoy and stick to it. Those who exercise after retirement tend to live a better life.