How Melatonin Affects Memory

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Most people understand that melatonin functions as a neurotransmitter and can help with sleep. What is now apparent is that melatonin also has powerful antioxidant capabilities, especially as it’s related to the mitochondria, as well as other neurological functions related to memory, according to new research papers.

Researchers used an interesting test of memory in this study. When mice are exposed to a new object, they spend a lot of time examining it on first exposure; when they’re familiar with objects, they have a tendency to ignore them. Researchers exposed young and older mice to new objects and then gave some of the mice a dose of melatonin and two of its metabolites. All the young mice treated the new object as something familiar the next day. The older mice that were not given melatonin said, “Huh? What’s that?” However, older mice that were given melatonin 15 minutes after exposure seemed to remember the new object up to four days later.

The conclusion was that this is a first step to see if melatonin can help with memory in people with cognitive decline, an initial stage related to Alzheimer’s disease. There’s not enough research to say it will work the same way in humans, but there seems to be no downside to taking melatonin on a regular basis with the exception that we don’t know the dosing. If you’ve been taking melatonin for sleep, you may be getting side benefits.

Insiders and Members
In the New Year’s Day memo, I talked about assessing your current health and fitness. I’ve just posted a new Straight Talk on Health that delves into the details of how to assess each category of health. When you log in at drchet.com, follow the Straight Talk on Health link and check it out.

What are you prepared to do today?

        Dr. Chet

References: J Biochem Mol Toxicol. 2020 Feb;34(2):e22430. doi: 10.1002/jbt.22430.

Happy New Year!

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Welcome to 2021! I’m looking forward to teaching you how to be healthier, leaner, and fitter this year—in other words, how to be the best version of yourself.

The first day of a new year is always exciting. What I’d recommend is that you use today as well as the rest of the weekend for reflection and analysis. If you want to change your diet, you have to know what you’re eating right now. If you want to improve your strength, you have to know how strong you are right now. We could go through every possible health goal, from managing type 2 diabetes to losing a significant amount of body fat, but it all starts with knowing where you are right now.

The way you end 2021 will not be the way that you begin it. Think of babies: they learn to hold their head up, how to roll over, and sit up. Then they learn to crawl and creep, then stand, take steps holding on to something, and finally those wobbly steps when they start the process of walking and then running. At each step of the process, they’re learning and building for the next step. One more thing: they fail. A lot.

Keep that in mind as you decide how you’re going to do what you need to do to make the best version of yourself in 2021. Approach it in a step-wise manner, and it starts with assessing where you are right now.

What are you prepared to do today?

        Dr. Chet

Updates as 2020 Finally Ends!

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2020 was one heck of a year for health news. Someone sent me an email with the hope that when 2020 turns 21, it doesn’t start drinking! I don’t know if we would survive it. All kidding aside, we’ve all been impacted whether we caught the virus or not, and it’s time to plan for the path we want our health to take in 2021. Here are my plans for DrChet.com in 2021.

Memos will still be free. They’re going to be coming twice a week in 2021 on Tuesdays and Saturdays. I’ve been taking one topic and splitting it into three Memos; now I’ll be splitting it into two Memos, which I think will be better for you and for me. I intend to do more teaching via video and audio, and I want to carve out time to prepare for those. I’m also going to cull my email list: if people haven’t opened a Memo for six months or more, I’ll remove them from my master email list. It’s inefficient to keep sending emails to people who may not want them anymore. I’ll continue to promote the emails on Facebook, so if you’re reading them there, no point cluttering up your inbox. If you get cut and you want to resubscribe, it’s easy at DrChet.com.

Memberships will remain the same price for 2021, but I’m adding more features. You’ll get more content that’s applicable to your health and that of your clients. If you’re in the health business, you can deduct the cost of membership at DrChet.com as a business expense—just one more reason to become an Insider or Member today.

Health Goals should be top of mind right now; this is the time to decide how you want your health to change in 2021. Take the time to think what you really want your health to be besides the typical goal of losing weight. Do you need to improve your nutritional health? What do you want to be able to do that you can’t? Do you need more strength, more stamina, or better flexibility? And if you had to prioritize one, which would it be? The choices are endless, but there are two questions you have to ask yourself:

  • What do you really want?
  • What are you prepared to do to get it?

That’s why our tagline remains the same: What are you prepared to do today?

Have a safe New Year’s Eve, and I’ll see you back here on January 1!

        Dr. Chet

Merry Christmas!

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It’s safe to say 2020 certainly has been challenging; many things have impacted our lives that we really had no control over. The one thing that we could control is how we responded to those challenges. Maybe you forgot that with all the noise from so many sources.

Here’s my gift to you. Stop. Take a deep breath, maybe a couple. Repeat these words: I am in charge of me. Repeat it until you mean it. Take another deep breath and get on with taking charge of your health.

You can complain about masks and no holiday get togethers and no traveling and on and on, or you can get about taking charge of you and start working toward the best health you’ve ever had. When this pandemic fizzles out, and it will fizzle out sometime in 2021, you’ll be ready to get back to living life with more gusto than ever before. In the meantime, follow the rules so we can all get back to living our lives sooner.

From my family to yours, here’s hoping for a wonderful 2021. And as always: What are you prepared to do today?

        Dr. Chet

The Bottom Line on Omega-3s

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When you consider the research studies I reviewed last week and this week on omega-3 fatty acids, they may seem confusing. The reason is that in both of those studies, they were looking at very specific outcomes. In last Thursday’s memo, it was changes in the quantity of specific cytokines, chemicals that are inflammatory in nature. In the study from Tuesday, it was for reduction of cardiac events. There are other ways that omega-3s can contribute to health, and I thought a little review would be in order.

Cellular Membranes

Cells seem to work better when they contain omega-3 fatty acids. Remember, a cell has an exterior wall of a lipid bilayer. If the diet contains a high amount of saturated fat, a high amount of saturated fat becomes part of that lipid bilayer. If the diet contains more omega-3 fatty acids, whether by eating fish or by taking a dietary supplement, the cell membranes contain a higher proportion of omega-3 fatty acids. While the mechanisms are not known, the cells seem to function better when they contain more omega-3s.

Let me give you a couple of examples. Nerve tissue seems to function better when there’s a high amount of DHA in the bloodstream; DHA supplementation seems to be beneficial for nerve problems such as migraine headaches, depression, and Parkinson’s disease. It’s not a cure, but somehow the omega-3s become integrated into those nerve cells and they work better. The same holds true for the eyes; vision is dependent on the nervous system to operate properly, and high DHA appears to benefit eye health as well.

Hormone Control

The study I reviewed last Thursday focused on one type of inflammatory chemicals called the cytokines, but there are other pro-inflammatory hormones that may be better controlled with both high EPA and DHA supplementation. Cortisol is a known stress hormone. In times like we’re experiencing now and for those who are overweight or obese, cortisol levels are higher; that may be due to the increased presence of saturated fat. If omega-3s become part of triglycerides, the potential for inflammatory hormones such as cortisol can be decreased.

There’s also the possibility that persistent use of both EPA and DHA reduces atherosclerotic plaque, the hard layer of fat that builds up in arteries, or it may prevent cholesterol from being manufactured in the first place. While it’s too long of a process to explain in a Memo, our bodies make cholesterol two carbon molecules at a time. When there’s a higher amount of saturated fat, the process can speed along unabated; but when there’s a high percentage of omega-3 fatty acids present, the process gets interrupted. We don’t know the mechanisms; we just know omega-3s help.

The Bottom Line

Those are some of the possible ways omega-3 fatty acids are used for our health. Undoubtedly there are many more that haven’t been discovered or haven’t been examined in enough clinical trials at this point. The most important thing for you and me is to make sure that either we eat several servings of fatty fish per week or we take up to four grams of high EPA-DHA omega-3 supplements every day—let the science work it out later. Our job is to provide our body with nutrients that are beneficial.

What are you prepared to do today?

        Dr. Chet

Omega-3s and Cardiac Events

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There was another study this week on omega-3 fatty acids. While the study I talked about last Thursday was small with only 21 subjects, this trial contained over 13,000 subjects from 675 hospitals and clinical centers all around the world. In this five-year study, one of the omega-3 fish oil medications was being tested to see if it would reduce cardiac events such as heart attacks, stroke, and death when compared with subjects taking a corn-oil placebo. The study was stopped early when it was clear there were going to be no significant differences in any of the outcomes that were being studied. In other words, the prescription fish oil did not reduce cardiovascular disease events.

While that may seem disappointing, there are some factors that most likely impacted the outcome and a couple that may have but could not be tested.

The Subject Pool

The subjects in this clinical trial had significant risk for CVD; they were required to have established coronary artery disease or significant risk factors to be included in the clinical trial. Those risk factors included being a type 1 or type 2 diabetic, with at least one additional risk factor including chronic smoking, hypertension, hs-CRP higher than two mg/L, moderately increased protein loss, or being older with similar factors as the diabetics.

The Data Not Collected

In reading the study, there were three criteria that came to mind that could have impacted the outcome if the corresponding data had been collected and considered in the statistical analysis. I emailed the relevant author and got the answers.

1. Were data collected on exercise habits of the subjects? No.

2. Were nutritional data collected on the subjects? No.

3. Was the form of omega-3 used, a highly purified carboxylic acid form, assessed as to how the metabolism impacts the omega-3s’ mechanism of action? No.

It seems to me that if the data could be analyzed on exercisers versus sedentary as well as using nutritional factors, even just daily caloric intake, there may have been significant results. As for the form of omega-3s, the CA form is highly absorbed and doesn’t require a fat in the diet to assist with that process. There might have been something else that happens during metabolism that normally assists in the risk reduction. We just don’t know.

The Bottom Line

The authors acknowledge that this subject pool was at high risk for cardiac events. One explanation is that the progression of disease may have already been too advanced and could have impacted the efficacy of the medication. For people with less established CVD, the omega-3s might have been more effective.

Many in the medical field wrote about the failure of omega-3s in medication or supplement form to prove that they have any impact on CVD events or mortality. I think they’re wrong. The one outcome they never test is the quality of life. Granted, it’s difficult to assess but if people can live their lives even 10% better, regardless of CVD events, that seems worth it. Paula and I are still taking our omega-3 supplements; in fact Riley takes one, too, even though he’s only five and we’re not concerned about his heart. Whether you’re worried about your heart or not, omega-3s have many benefits. This study shows no reason why you or I should stop taking them.

What are you prepared to do today?

        Dr. Chet

Reference: JAMA. 2020;324(22):2268-2280. doi:10.1001/jama.2020.22258

Can Omega-3s Reduce Inflammation?

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Omega-3 fatty acids have been in the science news this week. In this Memo, I’ll take a look at a small study that examined the effects of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) on specific markers of inflammation in 21 subjects between 50 and 75 who had elevated levels of inflammation. Researchers had subjects follow a particular regimen: take three grams of either DHA or EPA for 10 weeks, cease all omega-3s for 10 weeks, and then take three grams of the other omega-3.

The study showed both omega-3s were effective; they just worked differently, and I can’t explain that without getting technical. It seemed that DHA reduced specific cytokines such as TNF-alpha, IL-6, and IL-10 to a greater degree than did EPA. One of the ways that may have happened was a reduction or replacement of the proinflammatory omega-6 arachidonic acid. The important point is this: however they worked and although they worked in different ways, both DHA and EPA were effective in reducing the inflammatory response in this small study.

Could adding high-DHA fish oil supplements to the diet reduce cytokine production in every case? Specifically, could it potentially have some benefit for the cytokine storm that’s associated with severe cases of COVID-19? We don’t know that yet because that specific research hasn’t been done. But since there are so many other well-documented benefits of omega-3s, make sure you regularly eat fatty fish or take fish oil supplements with DHA and EPA. It’s always a good bet.

What are you prepared to do today?

        Dr. Chet

Reference: DOI:https://doi.org/10.1016/j.atherosclerosis.2020.11.018

Another Year of Wearing Masks?

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“What do you think? Will we be wearing masks another year?” That’s the question that someone asked me at the health club. I shrugged and said “Maybe. But you know in reality, it isn’t all that bad. My grandson’s kindergarten class wears masks all day, and they seem to manage just fine.” He agreed it wasn’t a problem.

He then went on: “I think it makes you pay more attention. One thing I’ve noticed is that there doesn’t seem to be as much flu this year so far.”

He went on to say, “You know, I clean the machines before I work out and again after I work out. In the past, we were supposed to clean them when we were done, which I did. But I’m just taking the extra step like they ask and clean it before I use it. I bet that makes a difference.” I told him I agree.

I’ve thought about it for a couple of days, but I’m not clairvoyant so I have no idea how much longer we’ll be wearing masks. I don’t think it would be all that bad if we got into the habit of using masks in public, social distancing a little, washing our hands, and cleaning public surfaces before touching them. We would reduce the risk of catching all infectious diseases. The following years’ flu seasons would be easier, and you can’t spread it if you don’t get it.

Just like the guy in the health club said, I think changing our habits would really make a difference. If we did, we just might find that stay-at-home mandates are a thing of the past. How great would that be?

What are you prepared to do today?

        Dr. Chet

Ideas for Long-Hauler Recovery from COVID-19

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There is currently no research on ways to recover faster if you have chronic symptoms after your initial COVID-19 infection. When this occurs, the best thing we can do is to use what we know to help restore the body as long as it does no harm. That’s the approach I used when putting this together.

Understand these recommendations are hypothetical, but they’re based on what we currently know. Much of it depends on the types of symptoms that you may have; deep muscle pain is not the same as a chronic cough or the loss of smell.

  • Try to get some exercise, preferably outdoors. Even brief stretching exercises, including deep breathing, are better than nothing. As you gain back strength and lung capacity, you can increase the amount and types of exercise, but it’s important to get blood flowing to the extent that you can.
  • Increase your intake of vegetables and fruits and decrease your intake of refined carbohydrates and saturated fats, especially from deep fried foods. Give your body the best nutrition that you can afford—it doesn’t have to be all organic. Raw fruits and vegetables are better because of the phytonutrients and the potential for beneficial bacteria.
  • Take these supplements that may help, depending on your symptoms. Use vitamin D for immune support; probiotics for the microbiome and immune support; high-DHA fish oil for any neurological issues including the loss of smell and taste; coenzyme Q10 for muscle fatigue and soreness; and a multivitamin-multimineral that contains plant concentrates. I know that there are a whole lot more antioxidants and herbs that you may hear about, but all of these have known functions they can benefit the organs involved.

That’s it. It sounds like the recommendations I always give: Eat less. Eat better. Move more. Well, there’s a reason for that; they really help you get healthy. The supplements target those body systems and organs to help their recovery as well.

One more thing: because the mental aspect of being a long-hauler is so tough, make an extra effort to do the things that make you happy but don’t take too much energy: video chat with your favorite people, wear your favorite or most comfortable clothes, listen to your favorite music, or get some sunshine even if it’s just putting on a coat and sitting outside for a few minutes. If prayer and meditation help you, be sure you make time for those.

Until the science and research catches up with the long-haul COVID-19 symptoms, this is the best approach I can recommend. This plan may work or it may not. But one thing is for sure: you’ll be getting better nutrition as a result.

What are you prepared to do today?

        Dr. Chet

The COVID-19 Long-Haulers

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I’ve spent most of my time on COVID-19 talking about how to prevent getting the infection, but I haven’t talked about what happens if you get the infection and recover from it. I hope you have a mild case, and in a week or two, you’re back in business. Your body has built up antibodies, so research shows you should be in good shape at least for a while.

However, some people are experiencing symptoms long after they’ve recovered from the initial infection. They call themselves long-haulers. The path of the disease is unpredictable; people feel better and think they’re on the mend and then get walloped by the symptoms again. The top five symptoms are fatigue, shortness of breath, joint pain, chest pain, and cough. For some people, the after-effects of having COVID-19 are actually worse than the initial infection. Fatigue and shortness of breath seemed to occur in over half the people who’ve had confirmed COVID-19 infections, and they last for several months.

Paula and I, and actually the entire family here at home, probably had the virus. This happened way back in January and early February, before we were really aware the virus existed. Paula had other complicating factors and still has unexplained fatigue. What can we do about it? There’s no research to guide us, but I’ll give it my best effort in Saturday’s Memo.

What are you prepared to do today?

        Dr. Chet

References:
1. https://www.health.harvard.edu/blog/the-tragedy-of-the-post-COVID-long-haulers-2020101521173
2. JAMA. doi:10.1001/jama.2020.12603.