Author: Jenny

I am a public health nutrition counselor with fifteen years experience in the field of prenatal and early child health and lactation education (breast feeding support). Autoimmune disease, Autism Spectrum Disorders, and genetic defects that can cause nutrient deficiencies are also research interests.
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Nrf2 – helps activate beneficial genes, protective against inflammatory conditions

Nrf2 is an acronym for a substance that helps activate genes that protect against oxidative stress and the resulting inflammation from excess oxidative chemicals. Nrf2 is a lot easier to remember then: nuclear factor erythroid-2-related factor 2 (Nrf2). 

The list of chronic illnesses and genetic conditions that it may help prevent or treat is also quite long. The protective benefits against electromagnetic field radiation that was discussed in the last post may be due to the genes activation and resulting increased protection against oxidative stress chemicals – and this mechanism may be the same pathway for its beneficial role in preventing or treating the long list chronic illnesses.

It has been studied by a number of different groups in the prevention or treatment of: 

  • Cardiovascular diseases including atherosclerosis, ischemic cardiovascular disease, vascular
    endothelial dysfunction, and heart failure;
  • Neurodegenerative diseases including Alzheimer’s, Parkinson’s, ALS, Huntington’s diseases;
  • Cancer (prevention);
  • Chronic kidney diseases;
  • Metabolic diseases: Type 2 diabetes; metabolic syndrome; obesity;
  • Several types of toxic liver disease; (not from the pdf article (1) – Nrf2 helps the liver to better utilize free fatty acids and triglycerides as an alternate energy source during times of starvation/malnutrition, which speculatively then, a deficiency of Nrf2 might be a factor in fatty liver disease (8))
  • Chronic lung diseases including emphysema, asthma, and pulmonary fibrosis;
  • Sepsis;  — (sepsis is a serious type of infection that spreads throughout the blood system.)
  • Autoimmune diseases;
  • Inflammatory bowel disease;
  • HIV/AIDS;
  • Multiple sclerosis;
  • Epilepsy;
  • See Table 1 for the list of studies regarding Nrf2 and the above conditions: (1).

Other diseases or conditions that may also be helped by adequate levels of Nrf2 have been less well studied but the same mechanism of reducing oxidative stress might also benefit in the prevention or treatment of:

  • “hemoglobinopathies including sickle cell
    disease and β-thalassemia [35], malaria [36],
  • spinal cord injury [37], traumatic brain injury [38,39],
  • altitude sickness [40,41], the
    three classic psychiatric diseases, major depression,
    schizophrenia and bipolar disorder [42–45],
  • gastric ulcers [46,47],
    glaucoma [48], age-related macular degeneration [49],
    cataract [50,51],
  • pathophysiological responses to herpes
    activation [52] and
  • benign prostatic hyperplasia [53,54].”
  • “Nrf2 was reported to lower skin sensitization produced by sensitizing chemicals [57,58].” — (“skin sensitization..” – this likely refers to chronic itch type of conditions that are exacerbated by chemicals that activate TRP channels, which I discuss in more detail in a series of posts. TRP channels are also a big topic that could use more discussion time: (2, 3, 4, 5,))
  • See page 3, for the quotes and see the citation list of the pdf for the [__] references: (1).

Those are some common and severe conditions – so why aren’t we all aware of Nrf2? I don’t know. Possibly because the suggested treatment by the research discoveries are simple dietary changes which are not high profit margin treatments. However the list of foods that may help happens to overlap with those that I’ve been finding helpful for my own autoimmune and undiagnosed digestive problems. (There is a website with guidance about products that may be falsely claiming to have peer-reviewed studies showing that they are effective as Nrf2 activating compounds 2300 articles are mentioned as having been published on the topic of Nrf2, so I have some reading to catch up on. See: (9).)

So skipping the medical jargon, I’ll share some recipes and menu ideas that incorporate some of these foods and phytonutrients (list from the last post, the phytonutrients were quoted from this pdf: (1)

Specific foods or phytochemicals mentioned to help increase Nrf2 include:

  • sulforaphane from cruciferous vegetables, (such as broccoli and cauliflower);
  • foods high in phenolic antioxidants, (This is a large group including bright yellow and red fruits and vegetables, and deep purple produce. The group includes the subgroup flavonoids which include anthocyanins, flavonols, and it also includes the less familiar subgroup chalcones which are found in the commonly used fruits apples, pears and strawberries. The group also includes aldehydes which are found in vanilla and cinnamon, phenolic acids which include salicyclic acid, and tannins which are found in tea, coffee and wine. Baking cocoa and cherries, beans and whole grains are also mentioned, the summary point would be eat more fruits and vegetables; see: (11))
  • the long-chained omega-3 fats DHA and EPA, (salmon, tuna, sardines, krill oil, ground flax meal, walnuts, hemp seed kernels);
  • carotenoids (especially lycopene), (such as carrots, winter squash, sweet potatoes, cantaloupe, apricots, and lycopene is in tomato, watermelon, pink grapefruit, guava); 
  • sulfur compounds from allum vegetables, (such as onions, garlic, shallots, green onions); 
  • isothiocyanates from the cabbage group and
  • terpenoid-rich foods. (Terpenes are found in real lemon and lime oil, rosemary, oregano, basil and other aromatic green herbs).
  • The Mediterranean and the traditional Okinawan Diets are also mentioned as being Nrf2 promoting diets. See: (wakeup-world.1)

Menu ideas, a start –

  • Add more fruits and vegetables to any meal or snack.
  • Add a dash of real lemon or lime juice to salads or soups. A large spoonful can help aid digestion as we reach middle age. The digestive system tends to produce less natural acidity and it is needed for better absorption of B vitamins. Or sprinkle fresh lemon or lime zest grated from the peel or add a teaspoon of Ground Dried Lemons / Citron Seche Moulu / Limon Seco Molido which may be available at an India foods market. A spoonful of apple cider vinegar or other food grade vinegar could also aid digestion but would not provide the terpenoids found in lemon or lime oil. High quality apple cider vinegar or wine vinegar may contain other beneficial phytonutrients from the phenolic group from the above list as apples and wine are sources of some types.
  • Add a teaspoonful or more or less or any, to taste, of dried green leafy herbs to your salad or soup for aromatic terpenoids and likely phenolic phytonutrients as well; such as Basil, Cilantro, Italian Seasoning, Tarragon, Thyme. Basil and Cilantro are mild and are also used fresh in larger amounts as part of the salad greens. Basil is used fresh or dried in larger amounts in Pesto sauces. Parsley is also used fresh in larger amounts in Tabouli salads.
  • The herb Rosemary is also a good source of terpenoids but is slightly like pine needles and needs to be added to a dish that will be cooked about 20 minutes for better texture. I enjoy Rosemary with beta carotene rich orange flesh Sweet Potatoes which I cook as a skillet scalloped potato. I first saute an Onion sliced in thin rings (allium group) and then add thinly sliced triangles of Sweet Potato so they cook fairly quickly and a teaspoon to a tablespoon of Rosemary. Rosemary is strongly flavored and accidentally spilling too much in the pan can leave the dish inedible, scoop out the excess.
  • Rosemary is a medicinal herb which may help with pain and in traditional folk medicine has been used as a strong tea for pain and inflammation conditions but several cups can have a diuretic effect similar to too much coffee.
  • While discussing hot beverages, Herbal Teas, Green Teas and Black Teas, and Coffee provide phenolic phytonutrients and other antioxidants.
  • Chamomile is a medicinal herb that is frequently used as an Herbal Tea. It has been studied in animal based cell research to increase Nrpf2. (10) The amount used in a cell based study is not something that I could calculate a human recommended serving size for but the traditional medicinal information is available here: (12), caution against its use for asthma, and some seasonal allergy sufferers is mentioned and it is not recommended for use in pregnancy due to a possible risk of miscarriage. Chamomile is a tiny daisy like flower with white petals and a yellow center. The bright yellow center may be a source of phenolic nutrients. (11) Medicinal uses mention digestive and skin complaints, inflammation, relief from muscle contractions, particularly in the intestines, and relief from anxiety. (12)
  • Baking Cocoa is also a source of some phenolic and antioxidant nutrients and can quickly be made into a cup of Hot Cocoa by boiling  a cup of water and adding one or two large spoonfuls of the baking cocoa powder, to taste, along with a spoonful of sweetener. If richness is desired a half teaspoon of Coconut Oil can be stirred in for a hint of creaminess. Less processed/cold pressed Coconut Oil is also a source of phenolic nutrients. (6)
  • Sugar itself can be a source of inflammation so limiting sugar in beverages or other foods is generally a good idea for a health promoting menu plan.
  • Wine can be a source of phenolic nutrients, however it can also be a migraine trigger for some migraine sufferers (like me). Some of the benefits of wine are provided by the free (not-bound-within-a-larger-protein) amino acid content and other free amino acids in wine may be part of the migraine cause. Due to a genetic difference I found a bulk supplier of powdered free amino acids and tried Methionine and Glycine in water. A half teaspoon of each provides a cheerful mood boost without causing excess energy boosting effects – I tried a teaspoon of each initially and it could cause sleeplessness if taken late in the evening and almost too much of a energy boost to the point of increased heart rate. The free amino acids are acidic and cause a puckery tart wine effect. Adding an ounce or two, 2-4 Tablespoons of a 100% purple grape juice or cherry juice or black currant juice could add a hint of sweetness and makes the beverage slightly more juice or wine like. A deficiency of Methionine whether due to a genetic difficulty in metabolism such as I have or due to a dietary lack can increase the body’s need for Nrf2. (7) A deficiency of Nrf2 could negatively effect the body’s supply of the amino acids glycine and serine and it is involved in their biosynthesis pathways. (13) The pathway, called the pentose phosphate pathway, is shown in Figure 2: (14). So speculatively glycine wouldn’t be helping make Nrf2 but if there was a problem with supply of Nrf2 then there might be a shortage of glycine or serine, and they do have biological roles throughout the body.

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

  1. Martin L Pall, Nrf2, a master regulator of detoxification and also antioxidant, antiinflammatory and other cytoprotective mechanisms, is raised by health
    promoting factors., Stephen Levine, Acta Physiologica Sinica, February 25, 2015, 67(1): 1–18  http://www.actaps.com.cn/qikan/manage/wenzhang/2015-1-01.pdf (1)  // quoted in: Joseph Mercola, The Harmful Effects of Electromagnetic Fields Explained, wakeup-world.com, Dec. 22, 2017, https://wakeup-world.com/2017/12/22/the-harmful-effects-of-electromagnetic-fields-explained/ (1)
  2. https://effectiveselfcare.info/2017/10/15/g3-5-negative-stress-chemicals-may-cause-symptoms-like-itching-migraines-pain-or-ibs/ (2)
  3. https://effectiveselfcare.info/2017/10/15/antihistamines-may-help-if-genetic-tendency-overproduce-histamine/ (3)
  4. https://effectiveselfcare.info/2017/10/15/g3-6-1-calcium-sparklets-and-oxidative-stress/ (4)
  5. https://effectiveselfcare.info/2017/10/15/trpv-channels-comfort-vanilla-heat-capsaicin/ (5)
  6. Marina AM, Man YB, Nazimah SA, Amin I.,  Antioxidant capacity and phenolic acids of virgin coconut oil. Int J Food Sci Nutr. 2009;60 Suppl 2:114-23. https://www.ncbi.nlm.nih.gov/pubmed/19115123 (6)
  7. Lin AH, Chen HW, Liu CT, Tsai CW, Lii CK., Activation of Nrf2 is required for up-regulation of the π class of glutathione S-transferase in rat primary hepatocytes with L-methionine starvation., J Agric Food Chem. 2012 Jul 4;60(26):6537-45. https://www.ncbi.nlm.nih.gov/pubmed/22676582 (7)
  8. Yu-Kun Jennifer Zhang, Kai Connie Wu, Curtis D. Klaassen, Genetic Activation of Nrf2 Protects against Fasting-Induced Oxidative Stress in Livers of Mice., March 18, 2013, http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0059122 (8)
  9. Which Nrf2 Products have Peer-Reviewed Studies – Beware of Phony Science, nrf2.com, http://www.nrf2.com/?page_id=38 (9) Stuff to read later list: */Curcumin restores Nrf2 levels and prevents quinolinic acid-induced neurotoxicity. */Curcumin attenuates Nrf2 signaling defect, oxidative stress in muscle and glucose intolerance in high fat diet-fed mice. */Effects of a Water-Soluble Curcumin Protein Conjugate vs. Pure Curcumin in a Diabetic Model of Erectile Dysfunction. */Curcumin enhances non-opsonic phagocytosis of Plasmodium falciparum through up-regulation of CD36 surface expression on monocytes/macrophages. */Function and regulation of the Cyp2a5/CYP2A6 genes in response to toxic insults in the liver.– Curcumin is a vitamin/hormone D analog and is an extract of the root vegetable Turmeric which provides the bright yellow color to Indian curry spice mixes. CYP enzymes are actively involved in vitamin/hormone D metabolism.  /Yes, Vitamin D is needed to produce Nrf2: (15)/ */Role of Nrf2 in preventing ethanol-induced oxidative stress and lipid accumulation. – so yes, speculatively, a deficiency might increase risk of fatty liver disease. */Effects of aging and methionine restriction applied at old age on ROS generation and oxidative damage in rat liver mitochondria. */Extremely low-frequency electromagnetic fields activate the antioxidant pathway Nrf2 in a Huntington’s disease-like rat model. */Quercetin ameliorates cardiovascular, hepatic, and metabolic changes in diet-induced metabolic syndrome in rats. */Chamomile Confers Protection against Hydrogen Peroxide-Induced Toxicity through Activation of Nrf2 -Mediated Defense Response.
  10. Bhaskaran, Natarajan & Shukla, Sanjeev & Gupta, Sanjay. (2012). Abstract 2594: Chamomile (Matricaria chamomilla L.) upregulates heme oxygenase-1 through activation of ERK-Nrf2 signaling: Cytoprotective mechanism against oxidative damage. Cancer Research. 72. 2594-2594. 10.1158/1538-7445.AM2012-2594. https://www.researchgate.net/publication/275442168_Abstract_2594_Chamomile_Matricaria_chamomilla_L_upregulates_heme_oxygenase-1_through_activation_of_ERK-Nrf2_signaling_Cytoprotective_mechanism_against_oxidative_damage (10)
  11. Maria de Lourdes Reis Giada, Chapter 4: Food Phenolic Compounds: Main Classes, Sources and Their Antioxidant Power, Biochemistry, Genetics and Molecular Biology » “Oxidative Stress and Chronic Degenerative Diseases – A Role for Antioxidants”, book edited by José A. Morales-González, ISBN 978-953-51-1123-8, Published: May 22, 2013    https://www.intechopen.com/books/oxidative-stress-and-chronic-degenerative-diseases-a-role-for-antioxidants/food-phenolic-compounds-main-classes-sources-and-their-antioxidant-power (11)
  12. Roman Chamomile, Penn State Hershey Medical Center, http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000233 (12)
  13. Gina M. DeNicola, Pei-Hsuan Chen, Edouard Mullarky, Jessica A. Sudderth, Zeping Hu, David Wu, Hao Tang, Yang Xie, John M. Asara, Kenneth E. Huffman, Ignacio I. Wistuba, John D. Minna, Ralph J. DeBerardinis, and Lewis C. Cantley., NRF2 regulates serine biosynthesis in non-small cell lung cancer., Nat Genet. 2015 Dec; 47(12): 1475–1481.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4721512/ (13)
  14. Albena T.Dinkova-Kostova, Andrey Y.Abramov, The emerging role of Nrf2 in mitochondrial function., Free Radical Biology and Medicine, Vol 88, Part B, Nov 2015, Pages 179-188, Part of special issue: Nrf2 Regulated Redox Signaling and Metabolism in Physiology and Medicine Edited by 
    G E Mann, H J Forman, M Yamamoto, T Kensler, J D Hayes,

    https://www.sciencedirect.com/science/article/pii/S0891584915002129 (14)

  15. K Nakai, H Fujii, K Kono, S goto, R Kitazawa, S Kitazawa, M Hirata, M Shinohara, M Fukagawa, S Nishi, Vitamin D Activates the Nrf2-Keap1 Antioxidant Pathway and Ameliorates Nephropathy in Diabetic Rats., American Journal of Hypertension, Volume 27, Issue 4, 1 April 2014, Pages 586–595, https://academic.oup.com/ajh/article/27/4/586/2743232 (15)
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EMFs and Intracellular Calcium – Magnesium is nature’s calcium channel blocker

Electromagnetic fields, (EMFs) are the non-ionizing radiation that makes WiFi connections work and other devices like televisions and cellphones. The electronic details are beyond my field of experience and they are generally claimed to be harmless however research is being done on the health effects on people and other species. As more and more ‘hotspots’ become active and there is discussion of making entire regions WiFi spots the question of whether the radiation is truly harmless or not is important.

The research that has been performed suggests that the mode of action is on the ion channels in cell membranes called voltage-gated calcium channels (VGCCs). The EMF radiation seems to activate ion channels and allows the interior of the cell to fill with calcium which then can proceed to activate membrane breakdown and other actions within the cell. Oxidative stress can involve an excess of calcium within the interior of the cell which leads to other free radical chemicals – electrically active chemicals which antioxidant nutrients can help deactivate. See: (1)

Oxidation is a normal part of cell function as it is how glucose sugar energy is freed for use. Too many oxidative free radical chemicals also called, reactive oxygen species (ROS), can overpower the natural antioxidant chemical pathways and lead to increased cell damage and even cell death. (2, 3, 4)

Ion channels refer to chemicals that contain atoms that have a positive or negative charge which can be used to provide energy for chemical reactions. Ions in nature generally are found in pairs with a balance of positive and negative charges so the grouping is fairly stable. Calcium and magnesium both have ionic forms with a chemical charge of +2, which means they are missing two electrons. Sodium and potassium have ionic forms with a chemical charge of +1 – they are missing one electron each.

An ion is an atom or chemical that has more protons than electrons and carries a positive charge or has more electrons than protons and carries a negative charge, while a free radical specifically has at least one unpaired electron in its outer electron shell/valence which makes it very reactive but does not necessarily mean an electron is missing nor suggest a negative charge. Depending on their chemistry they may be able to receive or donate another electron and are very reactive, very active chemically, as the outer shell prefers to be stable chemically. The presence of an unpaired electron makes the free radical chemically encouraging other chemicals to give up or receive the unpaired electron even if the other chemical is more chemically stable. (7) The electrons in an atom are arranged around the inner ball of positively charged protons and neutrally charged neutrons in layers of electrons (valences) which prefer to be in groups of 2, 6 or 8 electrons, so a free radical with an outer layer with one electron might want to donate it while one with an outer shell with seven electrons might want to receive an extra electron.  Element valences are slightly different than what might be expected looking at the Table of Elements – here is a chart of the typical ion or free radical charges: (6)

Oxygen can carry an electrically negative charge of -2, meaning it can accept two additional electrons in its outer valence. (6) And hydrogen can accept or donate an electron, +1 or -1, (6) which chemically can result in our most important molecule for life – water, H2O, formed from two atoms of hydrogen sharing their unpaired outer electron with one atom of oxygen which wants an additional two electrons. The slight preference for different electric charges gives the molecule of water a slight polarity, the oxygen part of the water molecule has a slight negative charge on average while the hydrogen parts of the molecule have slight positive charges. (8) A more thorough description of the chemical structure of the water molecule and its electrical charge distribution with illustrations is available here: (12).

Why is this important? Because our bodies are made up of at least 70% water and electromagnetic radiation does have effects on water (9) so a basic understanding of the chemistry can help understand the more complex issues of why having region wide areas of WiFi might affect health of humans and other animals, plants and possibly even microbial life. There is evidence that microbes can modify nearby DNA via EMFs generated by the microbial DNA when both sets of DNA are in a watery dilution. (10, [1602 from ref 9]) This may increase risk of infection or cross contamination of infectious substances. We don’t know what we don’t know. The research may simply confirm the need to be concerned about Electromagnectic fields on DNA. The negative effect of EMF exposure to DNA and an increase in DNA breakdown/fragmentation was mentioned in the first link. See: (1).

Research that looked for epigenetic effects on DNA that might be associated with leukemia or other cancerous changes found that Extremely Low Frequency-Magnetic Fields which have been labeled potentially carcinogenic as some association with leukemia has been noted, did not consistently lead to epigenetic changes in the study. Changes that did occur were more likely to be found when the genetic material, called chromatin, was in a more open and active form rather than when it was in the condensed, non-replicating form. (13) Pregnancy would be a time when DNA is expected to be more active, and infancy and childhood are also times when growth and replication of cells is expected. Concerns and a review of available research about the risk of EMF radiation for adults and childhood development is discussed in a Special Section of the journal Childhood Development: (14)

Calcium channel blocker medications have been found to help reduce the effects of EMF radiation for individuals who seem to be more sensitive to ill effects from the form of radiation than the average person. See: (1)

Magnesium is nature’s calcium channel blocker so there may be an underlying deficiency of magnesium in the the people who are more sensitive to EMFs. A number of conditions can make the intestines absorb less magnesium and more calcium than average and the kidneys can be better at holding onto calcium and more likely to excrete magnesium than average. The food and water supply is not as rich in magnesium as it was during earlier centuries of human development. Magnesium deficiency as a risk factor in sensitivity to EMFs is discussed in the first link and it introduces a protective factor that can be increased with more variety of vegetables and other phytochemical rich foods in the diet – nuclear factor erythroid-2-related factor 2 (Nrf2). See: (1)

Specific foods or phytochemicals mentioned to help increase Nrf2 include:

  • sulforaphane from cruciferous vegetables, (such as broccoli and cauliflower);
  • foods high in phenolic antioxidants, (This is a large group including bright yellow and red fruits and vegetables, and deep purple produce. The group includes the subgroup flavonoids which include anthocyanins, flavonols, and it also includes the less familiar subgroup chalcones which are found in the commonly used fruits apples, pears and strawberries. The group also includes aldehydes which are found in vanilla and cinnamon, phenolic acids which include salicyclic acid, and tannins which are found in tea, coffee and wine. Baking cocoa and cherries, beans and whole grains are also mentioned, the summary point would be eat more fruits and vegetables; see: (11))
  • the long-chained omega-3 fats DHA and EPA, (salmon, tuna, sardines, krill oil, ground flax meal, walnuts, hemp seed kernels);
  • carotenoids (especially lycopene), (such as carrots, winter squash, sweet potatoes, cantaloupe, apricots, and lycopene is in tomato, watermelon, pink grapefruit, guava); 
  • sulfur compounds from allum vegetables, (such as onions, garlic, shallots, green onions); 
  • isothiocyanates from the cabbage group and
  • terpenoid-rich foods. (Terpenes are found in real lemon and lime oil, rosemary, oregano, basil and other aromatic green herbs).
  • The Mediterranean and the traditional Okinawan Diets are also mentioned as being Nrf2 promoting diets. See: (1)

A 2012 article that discusses the science known at the time and reviews cellphone cases designed to redirect EMF radiation away from the user available at the times suggests some health evidence exists but that the information is not conclusive yet but that no study has been longer than ten years. Children have less dense bone structure and may be accumulating more life time exposure so limiting use of cellphones around children or their use by children may be playing it safer until more research is available. (5) Turning off cellphones when not needed can save battery time and would be turning off the WiFi when it is not needed. You can always check for messages when you turn it back on again. Using a hard wired computer at home or at least turning off the laptop at night is recommended along with other tips in the first link. See: (1)

Disclaimer

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

The Academy of Nutrition and Dietetics has a service for locating a nutrition counselor near you at the website eatright.org: (eatright.org/find-an-expert)

  1. Joseph Mercola, The Harmful Effects of Electromagnetic Fields Explained, wakeup-world.com, Dec. 22, 2017, https://wakeup-world.com/2017/12/22/the-harmful-effects-of-electromagnetic-fields-explained/ (1)
  2. Chapter 1: Cell Injury, Cell Death,
    and Adaptations, sample, not final copy, Elsevier, pdf http://www.newagemedical.org/celldeath-injury-link2.pdf (2)
  3. Khalid Rahman, Studies on free radicals, antixidants, and co-factors., Clin Interv Aging. 2007 Jun; 2(2): 219–236., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684512/ (3)

  4. V. Lobo, A. Patil, A. Phatak, and N. Chandra, Free radicals, antioxidants and functional foods: Impact on human health, Pharmacogn Rev. 2010 Jul-Dec; 4(8): 118–126., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/ (4)

  5. Joseph Hanlon, Radiation-reducing phone cases: saviours or snake oil?, Aug. 13, 2012, https://www.cnet.com/news/radiation-reducing-phone-cases-saviours-or-snake-oil/ (5)

  6. Helmenstine, Anne Marie, Ph.D. “Valences of the Elements – Chemistry Table.” ThoughtCo, Mar. 7, 2017, thoughtco.com   https://www.thoughtco.com/valences-of-the-elements-chemistry-table-606458 (6)
  7. UCSB Science Line, What is the difference between ion and radical?, 04/01/2015, http://scienceline.ucsb.edu/getkey.php?key=4833 (7)
  8. Biochemistry, Chemistry Tutorial, The Chemistry of Water, biology.arizona.edu, http://www.biology.arizona.edu/biochemistry/tutorials/chemistry/page3.html (8)
  9. Martin Chaplin, Water Structure and Science: Magnetic and electric effects on water, 2001, last update by Martin Chaplin on Nov. 3, 2017, lsbu.ac.uk http://www1.lsbu.ac.uk/water/magnetic_electric_effects.html (9)
  10. [1602 from the above reference] L. Montagnier, J. Aïssa, S. Ferris, J.-L. Montagnier, C. Lavallée, Electromagnetic signals are produced by aqueous nanostructures derived from bacterial DNA sequences, Interdisciplinary Sciences: Computational Life Sciences, 1(2009) 81-90. L. Montagnier, J. Aissa, E. Del Giudice, C. Lavallee, A. Tedeschi and G. Vitiello, DNA waves and water, Journal of Physics.: Conference Series, 306 (2011) 012007, arXiv:1012.5166v1 (10)
  11. Maria de Lourdes Reis Giada, Chapter 4: Food Phenolic Compounds: Main Classes, Sources and Their Antioxidant Power, Biochemistry, Genetics and Molecular Biology » “Oxidative Stress and Chronic Degenerative Diseases – A Role for Antioxidants”, book edited by José A. Morales-González, ISBN 978-953-51-1123-8, Published: May 22, 2013    https://www.intechopen.com/books/oxidative-stress-and-chronic-degenerative-diseases-a-role-for-antioxidants/food-phenolic-compounds-main-classes-sources-and-their-antioxidant-power (11)
  12. Martin Chaplin, Water Structure and Science: Water Molecule Structure,  2000, last updated by Martin Chaplin Oct. 15, 2017, lsbu.ac.uk, http://www1.lsbu.ac.uk/water/water_molecule.html (12)
  13. Melissa Manser, Mohamad R. Abdul Sater, Christoph D. Schmid, Faiza Noreen, Manuel Murbach, Niels Kuster, David Schuermann, and Primo Schär,

    ELF-MF exposure affects the robustness of epigenetic programming during granulopoiesis, Sci Rep. 2017; 7: 43345.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5339735/ (13)

  14. Cindy Sage, Ernesto Burgio, Electromagnetic Fields, Pulsed Radiofrequency Radiation, and
    Epigenetics: How Wireless Technologies May Affect Childhood Development, Contemporary Mobile Technology and Child
    and Adolescent Development, edited by Zheng Yan and Lennart Hardell, A Special Section of Child Development, 2017, Pages 1–8, https://eliant.eu/fileadmin/user_upload/de/pdf/Sage_Burgio_Childhood_2017_Epigenetics.pdf (14)
  15. https://www.hindawi.com/journals/bmri/2014/741018/
  16. Editors, Robert Vink, Mihai Nechifor, Magnesium in the Central Nervous System, free downloadable ebook, University of Adelaide Press, 2011, Adelaide.edu.au/press
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Climate change seems to be increasing lake effect snow

In future decades the winter season is expected to start later and be shorter with more lake effect snow later in the season. In the meantime we seem to be having more lake effect snow earlier in the season. Lake effect snow occurs when cold air passes over a warmer body of water such as the Great Lakes of the midwest region. Read more: https://weather.com/science/environment/news/2017-11-27-climate-change-global-warming-lake-effect-snow-winter-weather

Tis the season for snow tires and driving more slowly. Slick roads makes it take longer for your own and other cars to stop and trying to stop to abruptly can increase the risk of skidding or swerving into other lanes of traffic or off the road. Staying home can be a good idea even if you are familiar with driving safely in snow conditions – others on the road may not be used to the difference. If weather conditions are severe in larger urban areas where roads tend to be congested and travel fast then it would be helpful for businesses to close early or start late and allow workers to avoid more dangerous driving. Fewer drivers on the road is safer when roads are slick and/or visibility is poor.

Having windshield wiper fluid and an interior defroster that functions well is important for visibility when snow is icy or sleet like. Turning on your headlights even during the daytime is helpful during snow or foggy or other poor visibility weather conditions in order to help other drivers see your vehicle. If you are traveling significantly slower than typically posted speed limits it may also be helpful to turn on your Hazard light which makes both turn signals flash on and off and increases visibility of your vehicle.

Driving slower is the easiest way to help maintain control of your vehicle during slick conditions which can include heavy rainfall. Driving 55 instead of 70 is sensible with any snow conditions, add ice or heavy rainfall and driving 35 may be safer. If that is still feeling like the car is ice skating then pulling over and waiting out the weather may be safest. Hydroplaning of the tires can occur when there is a lot of water on the road and it makes the tires lose contact with the road and the road surface will act like a slick ice surface. Pulling over and stopping is safest during very heavy rainfall or when the roads are too icy. Snow itself can give some traction to the tires but if there is blowing snow or heavy snowfall then pulling over is also wisest as it can be difficult to see where the lanes are or even where the side of the road is located. Pulling over is more fun then spending time in a ditch or in a hospital. /Disclosure – I have driven in a lot of bad weather and slid off the road a couple times, pulling over and waiting is more fun./

Some simple driving tips for snow and ice conditions are available here:  https://www.edmunds.com/car-safety/driving-on-snow-and-ice-10-safety-tips.html

Some other tips in case you have to pull over in bad weather are included in a recent post: https://transcendingsquare.com/2017/12/03/traveling-shows-the-beauty-of-our-land-and-people/

Additional emergency equipment that can be helpful where snowfall is frequent is to keep a small garden shovel and bag of cat litter in the trunk of your car. They can be very helpful for getting the vehicle unstuck from minor snow bank or snowy parking lot type issues, the shovel helps you dig out around the tires and the cat litter adds traction to the slick areas under the tires. Over spinning your tires tends to create icy areas under them and make it more difficult to gain traction. A driving companion or passerby can be helpful to be able to push the car out of the snowbank.

The supermoon was a bright companion on a recent journey, helpful for lighting the road:

 

The Supermoon, 12/1/2017. space.com
The Supermoon, 12/2/2017.

/Disclaimer: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

Posted on

Breast milk is best for baby – and for the workplace, healthy infants > fewer sick days

A pair of substantial mammary glands have the advantage over
the two hemispheres of the most learned professor’s brain
in the art of compounding a nutritive fluid for infants.
– Oliver Wendell Holmes (todo.7) (Substantial isn’t necessary, small but fully mature breasts can make plenty of milk for baby too. – Enough food in well balanced amount for mom is still essential however.)
Breastfeeding is an instinctual and natural act,
but it is also an art that is learned day by day.
It is almost always simply a matter of practical knowledge
and not a question of good luck.
– La Leche League (todo.7) (Moms and babies both can use a little guidance from someone who has experience with the mechanics of positioning and suckling – like riding a bicycle mom has experience with the second and later children but even then the babies still may have difficulty and some guidance may be helpful even for an experienced mom. La Leche League is a volunteer group dedicated to helping promote and help successful breastfeeding relationships between mothers and their infants.)
When we trust the makers of baby formula
more than we do our own ability to nourish our babies,
we lose a chance to claim an aspect of our power as women.
It is an act of female power,
and I think of it as feminism in its purest form.
– Christine Northrup (todo.7) (Infant formula is a blessing for those who are unable to make sufficient breast milk or for babies who don’t tolerate it well or need other specialized nutrition support but there are immune and autoimmune factors that help the infant that only mom herself can make. Human milk also has factors that support a healthy intestinal microbiome (good guy bacteria) and phospholipids which can help promote a healthy appetite and positive growth rate in the infant. While chocolate has a tiny amount of caffeine, its source cocoa beans also have a good supply of phospholipids, choose a lower sugar, lower fat dark chocolate or use Baker’s chocolate and make your own chocolate treats to maximize the phospholipid and other antioxidant content. Pomegranate seeds also contain a good supply of phospholipids, (pomegranate seed oil analysis, P.14) cardamom spice, (P.15), and dark green leafy vegetables and herbs such as oregano, basil, and rosemary are also good sources. Phospholipids are found in membranes and are more plentiful in nuts, seeds and other leafy vegetables. Pumpkin seeds are a good source. (P.8 , 9, 10)
Pumpkin seed kernel oil is being investigated as a medical treatment and was found to be more effective for wound healing in an animal study than the standard wound care ointment or no treatment control groups. (P.11)
Pomegranate seed oil has been investigated as a dietary supplement in an animal based study and found to positively affect fatty acid balance. The discussion suggests consideration as a dietary alternative source for the beneficial fatty acid CLA, Conjugated Linoleic Acid. (P.16)
To do – write this up in more detail for the effectivecare.info website, initially intended for the gender discrimination section 11 of the policy part but additional information on the health benefits of pumpkin seeds /the food information was added to the home page, I still need to do the additional breastfeeding section though/ – to explain the (todo.footnotes). The reference list below includes notes to expand on at a later time.
In the meantime – pumpkin seed kernels are the inner green part that have been shelled. Their texture is similar to sunflower seed kernels but their oil content has a more health promoting nutrient balance than the oil content of sunflower seed kernels. Ideally shop for raw pumpkin seed kernels that are not salted. Salted, roasted pumpkin seeds may also be labeled Pepitos and the salt content may be excessive if eaten in much quantity. An 1/8th to 1/4 cup of raw pumpkin seed kernels, 2 to 4 Tablespoons might be a reasonable serving size of the unsalted type or lightly salted and roasted types. Roasting the seeds increases the phospholipid content but also increases some more negative oxidation chemicals which would decrease some of the benefits of the oil. (P.12) For freshness of the roasted snack, the raw pumpkin seed kernels can be lightly pan roasted for a few minutes with a dash of oil until they puff a little. Toss with a sprinkle of salt and let cool on a paper towel to absorb extra oil. Store any extra in an airtight container to retain crispiness and prevent further oxidation.
(Oxidation of seeds or nuts: spoilage of the oils due to contact with oxygen from the air. Storing all nuts and seeds in airtight containers in a cool or even freezing temperature extends their safe eating shelf life. Rancid oil has a recognizable odor and bad taste and nuts and seeds should be discarded rather than eaten if they have gotten too old and turned rancid as the oxidized oils can be unhealthy, especially if eaten in a larger quantity. One or two wouldn’t be a problem but once the off-taste is noticed throw away the remainder of the package or possibly you might be able to return it to the store if it was a recent purchase. (P.13))
I discuss pumpkin seed kernels as a prenatal healthy food that might help prevent high blood pressure problems on the home page of the website effectivecare.info. It is still a work in progress, un-peer reviewed and draft version in some sections but potentially life saving information is something that I feel deserves to be shared, even if in draft version. The more life threatening type prenatal complication that can include high blood pressure called pre-eclampsia is also discussed in more detail on that website, Preeclampsia and TRP Channels, based on information that has helped former prenatal clients I’ve helped and with more recent information and ,medical hypothesis research posted online by others.
/Disclaimer: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./
  1. Liz Ryan, Ten Things Never, Ever to Wear to Work, a Q/A article which also discusses the value in more flexible policies based on regular conversations during office hours rather than punitive, gotcha breaking the policy reprimands that go into an employee record. forbes.com Oct. 30, 2017 https://www.forbes.com/sites/lizryan/2017/10/30/ten-things-never-ever-to-wear-to-work/?nowelcome=1#938e2af4d9bf (P.1)
  2. What does feminism have to do with breastfeeding? Breastfeeding Medicine, 6/12/2010 https://bfmed.wordpress.com/2010/06/12/what-does-feminism-have-to-do-with-breastfeeding/ (todo.2), Discusses the value of breastfeeding and the issue of class and choice. Women have to be able to afford to have the time off work to be able to breastfeed for the recommended six months, best for baby. If work place policies were more supportive of all women being able to breastfeed, or pump at work, then there wouldn’t be a class issue rich can afford and poor can’t, or seemingly antifeminist, Stay at Home Mom versus Working Mom.
  3. Kara Stiles, The Unsettling Truth about Women and Retirement, forbes.com, Dec. 7, 2017, https://www.forbes.com/sites/karastiles/2017/12/07/the-unsettling-truth-about-women-and-retirement/#2b0070991b63 (todo.3) discusses the grim reality of caregivers being primarily women and that the choice or need to be a stay at home mom also means less accrual of Social Security weeks of work over the career lifetime and less accrual of retirement plan savings. Also mentions the difference in life expectancy between men and women and that women living longer are also having more medical expenses to pay on average, over the longer average lifespan.

  4. Brooke Hauser, I Shared a ‘Real’ Parenting Photo on Social Media—And the Response I Got Shocked Me, health.com, July 5, 2017,  http://www.health.com/family/real-parenting-photo-gloria-steinem (todo.4) Real life story of a working mom who breastfeeds and has two children preschool age or younger. also touches on the increased number of roles women have in our social media and progressive, protest era with a cameo of Gloria Steinem and hat-tip to her role in opening the door to working women who are also mothers.

  5. Caroline Bologna “If Men Breastfed” Video: Shows a Very Different Experience for Working Dads; Women deserve better, HuffingtonPost.com, 12/6/2016 https://www.huffingtonpost.com/entry/video-imagines-what-life-would-be-like-if-men-could-breastfeed_us_5845d89de4b02f60b0246f7b (todo.5) a hat-tip to Gloria Steinem’s 1978 essay “If Men Could Menstruate,” in an ad for a breast pump company’s introduction of a breast pump, advertised to be an improvement on the currently available models (which are fairly bad, imo, unless you have money for a better electric model or high quality handpump, hand expressing actually works well or better for some women – warning the five minute model in the humorous video would be impossible if not dangerous or dangerous if not impossible.)
  6. Medela, How to Manually Express Breastmilk, the Marmet Technique, https://www.medelabreastfeedingus.com/tips-and-solutions/130/how-to-manually-express-breastmilk—the-marmet-technique (todo.6) How to tips, and safety, avoid these motions guidance, with illustrations. Medela is a long established lactation supply company with high quality electric and hand breast pumps and educational materials for women.
  7. Cherie, Natural Mama, NZ, My favorite breastfeeding and feminist quotes, http://naturalmamanz.blogspot.com/2010/10/my-favourite-breastfeeding-and-feminist.html (todo.7)
  8. Zh.Y. Petkova and G.A. Antova, Changes in the composition of pumpkin seeds, (Cucurbita moschata) during development and maturation, Grasas Aceites 66 (1): e058   http://grasasyaceites.revistas.csic.es/index.php/grasasyaceites/article/viewArticle/1523/1657 (P.8) Most phospholipid content was present in the seeds 30 days after flowering, and the amount diminished at 60 and 90 days. Other nutrient content also tended to diminish in amounts except for an increase in starch and fiber content.
  9. Bhalchandra P Vibhute, Dhiraj R Bhide, Vijay Y Karadbhajne, Anand S Kulkarni and RR Khotpa, Fatty Acid Profile of Pumpkin and Bael Seed Lipids of Central India Region, Research & Reviews, ISSN: 2320-0189 RRJBS | Volume 2 | Issue 2 | April – June, 2013  http://www.rroij.com/open-access/fatty-acid-profile-of-pumpkin-and-bael-seed-lipids-of-central-india-region-1-3.pdf (P.9)
  10. Tri Joko Raharjo* Laily Nurliana, and Sabirin Mastjeh, Phospholipids from Pumpkin (Cucurbita moschata (Duch.) Poir) Seed Kernel Oil and Their Fatty Acid Composition, Indo. J. Chem., 2011, 11 (1), 48 – 52 http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.917.3544&rep=rep1&type=pdf (P.10) this is a longer article which goes into more detail about types of phospholipids and mentions a few health benefits. The research team found 1.03% dry weight phospholipid content in pumpkin seeds including three types: “a) phosphatidylcholine (PC); b) phosphatidylserin (PS); c) phosphatidylethanolamine (PE).”
  11. Sana Bardaa, Nihed Ben Halima, Fatma Aloui, Riadh Ben Mansour, Hazem Jabeur, Mohamed Bouaziz, and Zouheir Sahnoun,

    Oil from pumpkin (Cucurbita pepo L.) seeds: evaluation of its functional properties on wound healing in rats, Lipids Health Dis. 2016; 15: 73. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827242/ (P.11)

  12. Vesna Vujasinovic, Sonja Djilas, Etelka Dimic, Zorica Basic, Olga Radocaj, The effect of roasting on the chemical composition and oxidative stability of pumpkin oil, European Journal of Lipid Science and Technology, Volume 114, Issue 5, May 2012, Pages 568–574, http://onlinelibrary.wiley.com/doi/10.1002/ejlt.201100158/abstract (P.12)

  13. Sheela Prakash, How to Store Nuts and Seeds, Kitchen Confidence, food52.com, Sept. 17, 2014, https://food52.com/blog/11275-how-to-store-nuts-and-seeds (P.13)

  14. Zahra Amri,  Houda Lazreg-Aref, Manel Mekni, Sinda El-Gharbi, Olfa Dabbaghi, Beligh Mechri, and Mohamed Hammami, Oil Characterization and Lipids Class Composition of Pomegranate Seeds, Biomed Res Int. 2017; 2017: 2037341.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546132/ (P.14)

  15. Arlen Frank, Chemistry of Plant Phosphorus Compounds, Elsevier, Jun 3, 2013, Chapter 4, Phospholipids, page 247,   https://books.google.com/books?id=6btpFSV1T2YC&pg=PA247&lpg=PA247&dq=cardamom+seed+phospholipid+content&source=bl&ots=14OEP3GnC6&sig=r4Ga99NGKjp2PfB2TVs4jQDxuJk&hl=en&sa=X&ved=0ahUKEwiKlNPttpLYAhUG1oMKHczmDc0Q6AEIPzAG#v=onepage&q=cardamom%20seed%20phospholipid%20content&f=false (P.15)

  16. Agnieszka Białek, Agnieszka Stawarska, Joanna Bodecka,   Małgorzata Białek, Andrzej Tokarz, Pomegranate seed oil influences the fatty acids profile and reduces the activity of desaturases in livers of Sprague-Dawley rats.

    Prostaglandins & Other Lipid Mediators, Vol. 131, July 2017, pp 9-16, ScienceDirect.com http://www.sciencedirect.com/science/article/pii/S1098882316301654 (P.16)

Other links:

Limonene: Terpenes 101