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, 2013http://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.comhttp://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-KostovaAndrey Y.AbramovThe emerging role of Nrf2 in mitochondrial function., Free Radical Biology and Medicine, Vol 88, Part B, Nov 2015, Pages 179-188, Part of special issueNrf2 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)

Traveling shows the beauty of our land and people

Morning light shines bright.

Brilliant light shines across the land and ideas can also be shared. Traveling has shown that many caring people share time and energy to build a healthy and strong nation. We do have needs for shelter and food as many are left with insecurity. Dedicated groups and volunteers are working hard to help.  Awareness of need may also be necessary before those in positions of power shift policies to be more supportive of those who are living without houses or apartments or with too little food.

For those who are houseless but who do have a car a simple solution for slightly more comfortable sleeping is a platform in the backseat.

My backseat made into a sleep platform, it is important to keep everything below the level of the backseat head rests for best visiability of the road behind you.

Three plastic tote boxes, slightly taller than regular size totes, but with one narrower than the regular size, fit neatly across my backseat. Topping the storage bins with an 1/2 inch thick exercise mat and a camping mat made a slightly more comfortable cushion but I also needed to add a pillow on top of the narrow tote as it was slightly shorter than the two full size totes. A comforter on top of the exercise mats added a little more comfort and a warm, cold weather rated, sleeping bag allowed me to stay warm at night without needing the car to be running.

The larger size totebox and the green camp mat which is firm and the blue exercise mat which is softer. the edge of a pillow is in pink on top of the smaller totebox.
All the layers of the platform need to be able to tuck in securely at the edge in order to close the door. The camp and exercise mats are longer than the backseat and are curled up slightly on each side. Cutting them to fit the car would be an option and the extra pieces could be taped to the lid of the shorter totebox if desired. However leaving the mats alone leaves them available for use in a tent or on someone’s spare room floor. Buying one extra of the firmer camping mats and cutting that to fit the tops of the totes, one layer smaller to fit within the handle area and one larger layer to cover the entire surface would likely improve the comfort, Duct tape in classic gray or fashion colors could secure the layers to the totebox.

The sleep platform is not as comfortable as a bed but it is more comfortable than trying to lay on the backseat or sit in the front seat with the seat leaning as far back as it can go. The platform makes the top of the backseat a pillow and is level enough with the top of the front seats to stretch legs out and over them. It is not a solution for someone who is tall or large however as some flexibility is needed and the area is still compact. I’m about 5 feet 6 inches tall as a reference.

For someone living houseless – working and living out of their car it might be a solution to consider trying as the tote bins and exercise and camping mats were fairly inexpensive, less than ten dollars for the totes and around $15 for each of the roll up foam mats. The cold weather sleeping bag was around $30 and I wore a hat for additional warmth as the temperature did drop below freezing.

Areas where rapid employment occurred had problems with inadequate housing being available for all of the new employees and other areas are simply very expensive even with a reasonable paying job. Others may have lost employment that covered the expense of housing but still own a car. Innovation sometimes means looking at things in a new way. When I was young my family traveled with a larger vehicle that had a platform in the back and being shorter as a child I could stretch out on it and sleep during long car trips – seat belt laws at the time of my earlier youth didn’t require riders in the back of the vehicle to wear a seat-belt, only front seat riders. The platform I built out of tote bins can be used for storage and sleep when the car is stopped. It would not be legal at this time to ride without a seat-belt.

The area created by the platform would be unlikely to be large enough for two people but for a solo driver it could also be handy in case of emergency stops or for a brief nap on long journeys when a hotel is the planned destination. Drowsiness can be a danger especially with the busy and fast pace of the traffic that occurs in many areas. Adequate sleep is also important to support health and the immune system.

A few tips for staying awake and early warning signs for when it is time to pull over:

  1. Warning sign: Eyes starting to squint and droop more often and they may possibly be dry and itchy from the forced air of the car heater.
  2. Tip: Being overly warm can increase sleepiness, an additional tip to the previous list would be open the window for a blast of cold air if you’re in a cold area or turn up the air conditioner if you’re in a warm area.
  3. Tip: Pull over and take a brief nap, 15-20 minutes can help. https://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps#1
  4. Tip: Or pull over and switch drivers if that is possible.
  5. Tip: Get a snack that isn’t too sugary or overly rick with fat calories which can make too much work for the digestive system. Caffeine from coffee or other caffeinated beverages can help but are not enough to combat a real need for sleep. https://www.livescience.com/55101-caffeine-does-not-help-sleep-deprived-people.html Choosing a sugary snack may give an initial boost of energy but can wear off and leave you more sleepy. A protein rich snack such as a protein bar or trail mix with nuts or seeds may help with alertness for a longer time. https://www.webmd.com/sleep-disorders/features/myths-facts#1
  6. Tip: Get some exercise, pull over for a brief walk. Warning sign:  If the exercise worked for a while but then you notice yourself losing some physical coordination or are stiff and sore. You may notice yourself letting the car drift to close to the shoulder of the road and are hearing the rumble strips along the side more often.
  7. Warning Sign:  The snack worked for a while but then the eyes started to droop again and maybe blink shut a few times – pull over because a rollover accident would be horrifying for you and any other travelers in your car or on the roadway. I have fallen asleep at the wheel before and woke up to the sound of the rumble strips. I over corrected at the sound and ended up flipping the car instead of smoothly getting back in the lane – I walked away with only a few bruises but the car was basically totaled from necessary bodywork. I also learned that it is good to have luggage and loose items secured in zipped or covered bags as loose items will also whirl around in the rolling car – it felt like being in a blender maybe – not an experience to repeat.
  8. Tip: Know your own limits and have the strength and courage to speak up for yourself. I was driving in a convoy of sorts and the other driver wanted to press on. I tried the cold air method and the snack method and did recognize the droopy eyes and I should have just pulled over. This was in the days before cellphones existed but sorting out travel plans later would be better than falling asleep at the wheel.  Several books including this one helped me to improve my ability to recognize and speak up for my own needs: Butler G., and Hope T., Managing Your Mind: The Mental Fitness Guide, (Oxford University Press, 1995, Oxford or New York) [2007 edition, Amazon] It is written in sections, encyclopedia style, so a reader can choose from the Table of Contents the particular topics that sound most helpful to their own situation.

Thermal blankets are available that are very compact if a full-size sleeping bag wasn’t desired. More detail on warmth and a link for an emergency kit is included a little later in this post.

I’ve been traveling the last couple of days and got a new Garmin GPS device for the trip. Seeing more of the country has been a goal for a while and seeing if there is interest in my research has also been a goal. Update, while I didn’t find any direct support of my research work I did find that interest in the topics I write about seems to exist – and I got a better idea of what people are interested in the larger world than I had been inhabiting. seeing the country is beautiful and a little nerve wracking but the technology of the new GPS device is better than an early model I had used in the past.

Overall the GPS device helped me drive across the country quicker than I expected the trip to take but I also put my habit of not sleeping much to work by driving part of the night in addition to the daytime hours. The roads are less busy and I am not used to the fast pace of crowded multi lane highways. My own miniature hotel was my back seat with the soft platform. It allows me to stretch my legs out to be able to be slightly more comfortably than the width of the car allows laying directly on the backseat. The platform might look silly but it’s fairly comfortable. Never fear hotels, your business is likely safe because it’s not that comfortable either. But pulling over when tired is important, sleepy drivers can be a danger to self and others. The strategy was particularly useful though when an ice storm caused a highway closure, there are far more semi trucks on the road than I would have guessed when you see them all lining up as they also arrive at the blocked section of highway and have to pull over somewhere along the side of the highway or Truck Stop parking area.

Truck Stops have some convenient features I discovered while waiting during the second stop. One section of highway was closed during the night due to the stormy weather and ice rink like road surface and another section was closed the next morning due to the number of accidents that required towing before that section of highway could be reopened. While waiting during the middle of the night stop I wrote out a few ideas for making luggage carrier/platform units that could be handy for a business or other frequent traveler in case they too were stuck somewhere or just needed to pull over for a short nap. The platform is more comfortable than sitting upright in the front seat but it isn’t really comfortable enough for a regular night’s sleep – so again don’t worry about your industry’s business hotels and motels – even if my luggage platform idea got produced it would be for the occasional use of a frequent traveler, similar in a way to the home on wheels that semi-trucks contain for their driver’s comfort and convenience.

With the sleeper platform I already have a hotel on wheels just like the semi truckers but with limited comfort and you have to keep the engine running for warmth in cold weather. Even with a blanket along temperatures can drop dangerously low if someone fell asleep for long, the cold weather sleeping bag allows you to stay warm in more extreme temperatures. Sleeping bags have temperature ratings on the label and I choose the warmest available – 0-30’F. It is a good idea to bring along a few emergency items in case you get stuck or stopped somewhere. Thermal metallic blankets are available that fold very small but retain heat well if needed in an emergency. rei.com/ultimate-survival-technologies-featherlite-survival-kit

It is also important to shovel snow away from your exhaust pipe if you are stuck in a large pile of snow. The car exhaust can back up and cause poisonous levels of carbon dioxide to build up in the car. That might send a passenger to sleep forever.

My GPS device has been very helpful for navigating the complex highway and city streets.

My car did suffer some damage while traveling but I was not harmed. I do need to get more car repair work done and am retracing my travels to check in with family for the holiday season and save on hotel costs while the car repair work is completed, I can’t sleep in the car if it is in a repair shop after all – at least that’s the plan, I’ll keep trusting my GPS device to guide the way.

A lookout point somewhere in the mountains of California or Nevada or Utah- there are a lot of beautiful mountains across the region and sleepy driving is particularly dangerous on the tight S-curves.

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.

 

Social isolation and oxidative stress; and ginseng

Social isolation may worsen the effects of oxidative stress [1] and has been associated with worsening of schizophrenia symptoms. [3]

An animal based study found that 6-8 weeks of social isolation led to oxidative damage in the brain and an active phytochemical extract from Vietnamese ginseng called majonoside-R2 helped reduce the effect. A fairly large dose of the extract was used if considering typical amounts of herbal supplements (10—50 mg/kg) and it was given as an intraperitoneal (into the main body cavity of the abdomen) injection which is primarily a method used in animal research and therefore wouldn’t be directly applicable to humans. [1]  A one hundred and fifty pound human would weigh slightly less than seventy kilograms and so a comparable amount would be 700-3500 mg. A 700 mg supplement would be a large capsule, while 3500 mg would be closer to a half teaspoonful of a powder. And this study used an extract of the ginseng, not a dose of the whole ginseng root – however it was found effective at reducing oxidative stress damage by modulating nitric oxide 9a free radical) and glutathione  (an antioxidant, [2]) systems in the brain.

A song has been found by neuroscience research to help reduce anxiety significantly. It is potentially so relaxing however that it is not recommended to listen to while driving. [4]  The audio help for reducing anxiety may be acting to reduce oxidative stress – potentially that may be how it helps reduce feelings of anxiety, or maybe it is encouraging a slower deeper breathing rate, diaphragmatic breathing and oxidative stress.

There is more on the topic of social isolation and health effects but I’m posting this brief introduction.

  • 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. Huong NT, Murakami Y, Tohda M, Watanabe H, Matsumoto K. Social isolation stress-induced oxidative damage in mouse brain and its modulation by majonoside-R2, a Vietnamese ginseng saponin. Biol Pharm Bull. 2005 Aug;28(8):1389-93. https://www.jstage.jst.go.jp/article/bpb/28/8/28_8_1389/_article
  2. Chad Kerksick and Darryn Willoughby, The Antioxidant Role of Glutathione and N-Acetyl-Cysteine Supplements and Exercise-Induced Oxidative Stress, J Int Soc Sports Nutr. 2005; 2(2): 38–44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129149/

  3. Zhihong Jiang, Gregory R. Rompala, Shuqin Zhang, Rita M. Cowell, and Kazu Nakazawa, Social Isolation Exacerbates Schizophrenia-like Phenotypes via Oxidative Stress in Cortical Interneurons, Biol Psychiatry. 2013 May 15; 73(10): 1024–1034. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3638045/
  4. Neuroscientists Discover a Song That Reduces Anxiety by 65 Percent, theantimedia.org, Nov. 28, 2017   http://theantimedia.org/neuroscientists-discover-song-reduces-anxiety-65-percent/

  5. Daniele Martarelli, Mario Cocchioni, Stefania Scuri, and Pierluigi Pompei, Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress, Evid Based Complement Alternat Med. 2011; 2011: 932430. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139518/

Autoimmune Trivia – clothing choices for health

I have a new ugly sunhat and it gets just as many funny looks as the last ugly sunhat – sometimes there is no winning solution if you are unhealthy except to do what you have to do to stay healthy. I thought the new hat was slightly less odd as it’s a straw hat, summery, but oh well. I need a broad brim for sun protection. Cute hats don’t always have a brim or a large floppy beach hat has too much brim and can obstruct your ability to see.

Due to a tendency to develop severe rashes or eczema I need natural fibers. Modern fabrics can leave me itching and as my autoimmune disease has worsened I’ve even had problems with rashes that lead to a lack of skin – an open sore over a large patch is painful more than itchy. Fashion may be fun but not as much fun as having skin. Sewing my own clothes allows my own fabric choices. Hunting through resale shops for natural fiber clothing can be another way to find items that don’t make me sick. Organically grown cotton products are available in limited styles and limited places for a price that is generally more than a department store price but probably less than an expensive fashionable brand.

Laundry detergents or fabric softeners can also leave me with an allergic reaction. Having overactive white blood cells means the allergic and autoimmune sensitivities are more likely to occur – there is one bonus, cancer cells may be more likely to be identified and removed. Until it is a severe condition someone with autoimmune disease may be less likely to have cancer due to the overactive white blood cells. Increased inflammation in a patient and those with “dermatomyositis,” type of infllammatory autoimmune disease were more associated with cancer risk than some other types of arthritis like autoimmune diseases, “systemic autoimmune rheumatic diseases (SARDs), in a large study.” [3] Someone with autoimmune disease can be at greater risk of developing another type of autoimmune disease however. [1]

Adequate treatment of hypothyroidism might have an additional benefit of reducing risk of demyelination and development of Multiple sclerosis. [1]

“For example, an intriguing finding based on a rodent model of chronic demyelination indicates that administration of thyroid hormone can enhance remyelination under certain conditions (3132). Relevance of this finding to multiple sclerosis in humans is unknown, but, hypothetically, routine treatment of hypothyroidism could diminish the risk of multiple sclerosis.” [1]

The sunhat is helping reduce inflammatory reactions that can make underlying autoimmune symptoms worse. Oxidative stress is another way to say inflammatory reactions and a variety of things in addition to excessive sun exposure can lead to oxidative stress and increased production of free radicals – a type of reactive chemical which antioxidant foods helps to detoxify safely rather than allowing an increase in negative health symptoms. Pollution and smoking can also be external factors in addition to excess sun exposure which can be a cause of inflammatory oxidative stress. [2]

Eating adequate but not necessarily excessive amounts of antioxidant rich foods can help the body detoxify the free radical chemicals safely. Excessive supplements or very rich food sources of antioxidants can tip the chemical balance too far in the other direction. Studies with supplements of vitamin E and vitamin A found that some is good but more isn’t. Sesame seeds are a good source of a variety of nutrients and have been tested for helping with the oxidative stress caused by athletic exercise, two tablespoons per day were found to be a helpful and safe amount. See: Effects of Sesame (Sesamum indicum L.) Supplementation on Creatine Kinase, Lactate Dehydrogenase, Oxidative Stress Markers, and Aerobic Capacity in Semi-Professional Soccer Players. [4(G3.8)]

More information antioxidant rich foods and on oxidative stress and who is more at risk of having inflammatory oxidative stress reactions is available in this post on my other blog site: https://effectiveselfcare.info/2017/09/08/three-negative-stress-can-trigger-the-fight-flight-response-whos-at-risk/

  • 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. Emily C. Somers Sara L. Thomas Liam Smeeth Andrew J. Hall, 

    Are Individuals With an Autoimmune Disease at Higher Risk of a Second Autoimmune Disorder?, American Journal of Epidemiology, Volume 169, Issue 6, 15 March 2009, Pages 749–755https://academic.oup.com/aje/article/169/6/749/90353

  2. Anu Rahal,  Amit Kumar,  Vivek Singh,  Brijesh Yadav,  Ruchi Tiwari,  Sandip Chakraborty,  and Kuldeep Dhama, Oxidative Stress, Prooxidants, and Antioxidants: The Interplay, Biomed Res Int. 2014; 2014: 761264. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3920909/
  3. Kuang-Hui Yu, MD, Chang-Fu Kuo, MD, PhD, Lu Hsiang Huang, MSc, Wen-Kuan Huang, MD, and Lai-Chu See, PhD, Cancer Risk in Patients With Inflammatory Systemic Autoimmune Rheumatic Diseases, Medicine (Baltimore). 2016 May; 95(18): e3540 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863778/

  4. 8. Barbosa CV, Silva AS, de Oliveira CV, et al., Effects of Sesame (Sesamum indicum L.) Supplementation on Creatine Kinase, Lactate Dehydrogenase, Oxidative Stress Markers, and Aerobic Capacity in Semi-Professional Soccer Players. Front Physiol. 2017 Mar 31;8:196.https://www.ncbi.nlm.nih.gov/pubmed/28408889  (G.8)