From eNewsletter 1/30/2023
DID YOU KNOW that supplementing with coenzyme Q10 (CoQ10) benefits blood pressure?
A review in the November 2022 issue of Advances in Nutrition states that, based upon data examined over a 16 year period, the approximate dose of 100-200 mg. of supplemental CoQ10 significantly reduces systolic blood pressure.
As we have reported frequently, mitochondrial function is critical to health because mitochondria are the energy producers of our cells. Dysfunctional mitochondria have been linked to the development and progression of chronic, age-related diseases, such as cardiac disorders and type 2 diabetes.
One of the most critical components for optimal mitochondrial function is CoQ10. Consequently, supplementing with CoQ10 if on a statin medication for cholesterol is critical because they deplete CoQ10, which is why fatigue and muscle weakness are common side effects.
The wonderful thing about CoQ10 is that it is very safe and well tolerated by most. However, quality is of the utmost importance because manufacturing efficacious CoQ10 is painstakingly expensive.
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Steve Minsky MS, HWC
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Drinking Enough Water?
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Drinking Enough Water?
Steve: Those who stay well-hydrated are usually healthier, develop fewer chronic conditions, and live longer than those who may not get sufficient fluids, according to a National Institutes of Health study published in eBioMedicine.
This study is very interesting because the research analyzed serum sodium levels of 11,255 adults over a 30-year period. Sodium levels go up when fluid intake goes down. They found that adults with serum sodium levels at the higher end of a normal range were more likely to develop chronic conditions and show signs of advanced biological aging than those with serum sodium levels in the medium ranges. Adults with higher levels were also more likely to die at a younger age. The researchers suggested 140-142 as the optimal normal range. Over 144 exhibited poorer health.
This is one way to track if you are consuming optimal fluids. Of course, drinking when you are thirsty is all a good rule-of-thumb. Then, the question becomes how much water should you drink?
The rate and way in which the human body takes in and excretes water is not as universal as you might expect. By studying more than 5,000 people living in 23 countries and ranging in age from 8 days to 96 years, researchers in Science have found that the turnover of water in a person’s body varies widely depending on the individual’s physical and environmental factors. The idea that a person should ideally consume eight 8-ounce glasses of water a day is not a one-size-fits-all solution to peak hydration.
Drinking water accounts for only half of your total water intake, with the rest coming from food. Simply measuring the amount of water that a person drinks in a day is not enough to accurately gauge water turnover or the amount of water used by the body daily.
The researchers found that men ages 20 to 30 and women ages 20 to 55 had the highest water turnover. These numbers varied significantly depending on humidity, altitude, latitude and physiological factors, such as whether a person was athletic.
The National Academies of Medicine suggest that most women consume around 6-9 cups (1.5-2.2 liters) of fluids daily and for men, 8-12 cups (2-3 liters). However, this is based upon the average American, who does not eat enough fruit and vegetables. If you consume 5-7 servings daily, you don't need this much water. When eating optimally, somewhere between 4-8 cups is a good range.
Please note these are general recommendations. There are many variables that go into drinking fluids such as climate, athletics, and medical conditions. Thus, fluid intake should be individualized.