From: http://hubpages.com/forum/topic/28456
Three main categories of hormetins can be:
-Physical hormetins - exercise (running, walking, weight lifting etc), temperature (hot sauna or cold baths), irradiation (sunlight, solar-treatments)
- Nutritional hormetins - food restriction (fasting, low calorie diet), spices (turmeric, clove), zinger, garlic, onion, and micronutrients (zinc). There are many many more nutritional hormetins yet to be identified, and synthetic hormetins yet to be synthesized.
- Mental hormetins - mental activity (reading, puzzle solving, chess), public speaking/performance, focussed attention (meditation), "falling" in love....
Accordingly, several dietary components, such as resveratrol, vitamins, and trace elements and minerals including iron, iodine, fluorine, selenium and copper and zinc are potential hormetins. Other potential hormetins are the so-called antioxidants such as alpha lipoic acid and coenzyme Q10 which, owing to their pro-oxidant activities in producing hydrogen peroxide, induce antioxidative defensive responses and ultimately may bring about beneficial effects. Another hormetin is a plant growth factor kinetin, which we have snown to have several anti-ageing effects in human skin cells, promotes the differentiation of keratinocytes by inducing stress response pathways.
Similarly, some components of certain medicinal plants used frequently in the traditional Chinese medicine and in the Indian Ayurvedic system of medicine are claimed to have anti-aging effects, which appear to be achieved through hormetic pathways. For example, celasterols and paeoniflorin present in some medicinal herbs have cytoprotective effects and induce HSP in human cells. Leaf extracts of Ashwagandha (Withania somnifera) also induce HSP synthesis in mammalian cells, which may be one of the reasons for its observed beneficial medicinal effects.
Curcumin: Another potential hormetin being tested for its biological effects is curcumin or diferuloylmethane. It is the active component in the commonly used food spice turmeric, and is derived from the roots of Curcuma longa. Curcumin is a co-inducer of HSP and has wide ranging biological effects depending on its dosage. We have undertaken studies to check the hormetic effects of curcumin on human keratinocytes and fibroblasts. We have previously reported that at lower doses (0.3 and 1 μM) curcumin stimulates proteasome activity, enhances HSP induction after HS, and stimulates sodium pump activity. We are now extending these studies to find out long term effects of curcumin treatment on cellular aging, differentiation and angiogenesis.
Rosmarinic acid: Another potential hormetin that we are testing is the rosmarinic acid (RA), which is a phenolic compound present in several medicinal plants such as those from the Labiatae family, for example Salvia officinalis (common sage) and Rosmarinus officinalis. We are now in the process of testing further the short term and the long terms effects of the hormetin RA on aging, wound healing, angiogenesis and differentiation of human cells. Our preliminary results show that human skin fibroblast cultures grown continuously in the presence of 20 μM RA for 50 days have a significant (33%) reduction in the number of cells showing senescence-specific β-galactosidase marker. Furthermore, there was 50% reduction in the proportion of enlarged cell population with high levels of green autofluorescence in RA-treated cultures, as measured by flow cytometery.
In conclusion, using human fibroblasts, keratinocytes, endothelial cells and bone marrow mesenchymal stem cells we have provided evidence in support of the view that hormesis can be applied successfully to aging research and intervention. This includes the effects of mild HS on various parameters of cellular aging and other functional characteristics, such as differentiation, wound healing and angiogenesis.
Friday 27 November 2009
Saturday 10 October 2009
Hormesis and Eating Less for Longer Life
From Life Style: -
"Reduce your calorie intake by eating according to your nutritional type, which is based on your unique biochemistry. This should reduce your food cravings. By giving your body the right amount of energy it needs, you will experience less hunger.
" Know the types of food and amount of nutrients required by your body. Then create the appropriate mix of proteins, carbohydrates, and fat. This approach to energy restriction puts more emphasis to the proportion of essential nutrients in the diet rather than the amount of calories. Having a well-proportioned mix of proteins, fats, and carbohydrates is the key to energy restriction. This explains why vegetable juicing is so effective in energy restriction. Vegetable juice is low in calorie, high in essential nutrients, and has no insulin-elevating ingredients."
"Reduce your calorie intake by eating according to your nutritional type, which is based on your unique biochemistry. This should reduce your food cravings. By giving your body the right amount of energy it needs, you will experience less hunger.
" Know the types of food and amount of nutrients required by your body. Then create the appropriate mix of proteins, carbohydrates, and fat. This approach to energy restriction puts more emphasis to the proportion of essential nutrients in the diet rather than the amount of calories. Having a well-proportioned mix of proteins, fats, and carbohydrates is the key to energy restriction. This explains why vegetable juicing is so effective in energy restriction. Vegetable juice is low in calorie, high in essential nutrients, and has no insulin-elevating ingredients."
Friday 18 September 2009
Back Pain - one exercise brings relief
A remarkable treatment for back pain, slipped disc, lumbago, what you will. I have recovered from a severe prolapsed disc, after weeks of intense pain, in just a week of this treatment: just one simple, cost-free exercise, in a couple of minutes.
This may seem off-topic but it relates to hormesis, as we shall see – and is a major health benefit for all.
In summary, after thousands of hours of research, it turns out that amongst all of the physical characteristics measured, the endurance of the back-extensor (erector-spinae) muscles has the highest association with low-back pain. Strengthen the endurance of the back-extensors and you can help eliminate the risk of pain. Note this is about endurance, not strength per se: it is about the endurance of the muscles in the erect posture that we assume naturally, day-today.
So how can we increase the endurance?
This the exercise, simply lie prone (face down) on glute-ham machine, with your legs wedged under the leg support, hips on then pads, and hold a position so that your torso is unsupported and your whole body is in a straight line, parallel to the ground. It’s as if you were standing erect, but you’re body is actually at a 90 degree angle, parallel to the floor.
If you don’t have a glute/ham then use a table or other flat surface with the tops of your hips at the edge of the table – so that your legs are supported and your torso extends over the edge of the surface into empty space. The tension should be in your lower back muscles.
Keep your hands at your sides or crossed over your chest and have someone hold your feet down, and simply maintain your torso in a horizontal position, parallel with the ground and on the same level as the table top, for as long as possible.
Maintain this position for as long as you can, until you find your torso slowly lowering as your muscles tire. Men should aim for around 90 seconds, women for 60. Repeat daily, just once.
It works because you are stressing the back-extensor (erector-spinae) muscles directly, and so strengthening their endurance, but without imposing a commensurate level of downward pressure on your spine and the nerves and discs involved.
The relevance to hormesis is that the exercise represents a stressor, when performed to failure – with all the associated benefits.
You’ll also want to balance your abdominal strength with this exercise: on all fours, suck in your belly button and bring is as close to your spine as possible. Hold the position for as long as you can, and continue to breath of course.
See the excellent Sports Injury Bulletin here with details of the back exercise and source references in an article by Owen Anderson: see Sports Injury Bulletin.
Last word to author Owen Anderson: he explains as follows:-
“Well, there probably is a link between isometric endurance and endurance of the concentric and eccentric kinds. In addition, for much sporting activity the function of the spinal muscles is to keep the torso stable (think of long-distance runners, Michael Johnson sprinting, Tour de France cyclists, footballers surging toward the ball, basketball players getting ready to get off a shot, etc.). All of these actions are isometric in nature and certainly require the spinal muscles to ‘hold their positions’ for extended periods of time. An inability to maintain a safe position for the spine – as a result of spinal-muscle fatigue – may in fact predispose the back to small-scale injuries and the near-inevitability of low-back pain.”
This may seem off-topic but it relates to hormesis, as we shall see – and is a major health benefit for all.
In summary, after thousands of hours of research, it turns out that amongst all of the physical characteristics measured, the endurance of the back-extensor (erector-spinae) muscles has the highest association with low-back pain. Strengthen the endurance of the back-extensors and you can help eliminate the risk of pain. Note this is about endurance, not strength per se: it is about the endurance of the muscles in the erect posture that we assume naturally, day-today.
So how can we increase the endurance?
This the exercise, simply lie prone (face down) on glute-ham machine, with your legs wedged under the leg support, hips on then pads, and hold a position so that your torso is unsupported and your whole body is in a straight line, parallel to the ground. It’s as if you were standing erect, but you’re body is actually at a 90 degree angle, parallel to the floor.
If you don’t have a glute/ham then use a table or other flat surface with the tops of your hips at the edge of the table – so that your legs are supported and your torso extends over the edge of the surface into empty space. The tension should be in your lower back muscles.
Keep your hands at your sides or crossed over your chest and have someone hold your feet down, and simply maintain your torso in a horizontal position, parallel with the ground and on the same level as the table top, for as long as possible.
Maintain this position for as long as you can, until you find your torso slowly lowering as your muscles tire. Men should aim for around 90 seconds, women for 60. Repeat daily, just once.
It works because you are stressing the back-extensor (erector-spinae) muscles directly, and so strengthening their endurance, but without imposing a commensurate level of downward pressure on your spine and the nerves and discs involved.
The relevance to hormesis is that the exercise represents a stressor, when performed to failure – with all the associated benefits.
You’ll also want to balance your abdominal strength with this exercise: on all fours, suck in your belly button and bring is as close to your spine as possible. Hold the position for as long as you can, and continue to breath of course.
See the excellent Sports Injury Bulletin here with details of the back exercise and source references in an article by Owen Anderson: see Sports Injury Bulletin.
Last word to author Owen Anderson: he explains as follows:-
“Well, there probably is a link between isometric endurance and endurance of the concentric and eccentric kinds. In addition, for much sporting activity the function of the spinal muscles is to keep the torso stable (think of long-distance runners, Michael Johnson sprinting, Tour de France cyclists, footballers surging toward the ball, basketball players getting ready to get off a shot, etc.). All of these actions are isometric in nature and certainly require the spinal muscles to ‘hold their positions’ for extended periods of time. An inability to maintain a safe position for the spine – as a result of spinal-muscle fatigue – may in fact predispose the back to small-scale injuries and the near-inevitability of low-back pain.”
Friday 11 September 2009
Life's a sprint not a marathon
Top sports psychologist Jim Loehr says that to be a peak performer in any area, you have to find ways to renew your energy - physically, emotionally, mentally and spiritually.
Our body's energy systems work best when we turn them on - and then turn them off again.
The metaphor Loehr used was this: Life is not a marathon - it is a series of sprints.
This is the principle of oscillation - intense energy expenditure followed by gentle energy recovery. This is directly in accord with the principles of Hormesis.
This appeared in the Daily Mail, by Paul-McKenna:-
Once I understood the importance of incorporating recovery time into my schedule, I began to spend more of my time just relaxing.
On holiday, I would lie on the beach and feel the warmth of the sun, imagining each muscle relaxing from the top of my head all the way down to the tips of my toes.
Then, when I had returned home, I would imagine myself sunbathing on that beach.
As the nervous system does not differentiate between a real and a vividly imagined event, each time I took myself through that experience, my nervous system felt as though I was still on holiday.
Read more: Daily Mail
Our body's energy systems work best when we turn them on - and then turn them off again.
The metaphor Loehr used was this: Life is not a marathon - it is a series of sprints.
This is the principle of oscillation - intense energy expenditure followed by gentle energy recovery. This is directly in accord with the principles of Hormesis.
This appeared in the Daily Mail, by Paul-McKenna:-
Once I understood the importance of incorporating recovery time into my schedule, I began to spend more of my time just relaxing.
On holiday, I would lie on the beach and feel the warmth of the sun, imagining each muscle relaxing from the top of my head all the way down to the tips of my toes.
Then, when I had returned home, I would imagine myself sunbathing on that beach.
As the nervous system does not differentiate between a real and a vividly imagined event, each time I took myself through that experience, my nervous system felt as though I was still on holiday.
Read more: Daily Mail
A Hormesis Routine
Beneficial effects are found with a varied routine over a 7-day cycle such as:-
- Big 5 weight routine, each set to failure (an important Hormesis principle)
- Sauna
- Tabata training on a cross-trainer
- cold bath/ shower
- 1 hour fast walk
- GXP training - see link
- DAY OFF
Also Daily Meditation or Autogenic Training
- Big 5 weight routine, each set to failure (an important Hormesis principle)
- Sauna
- Tabata training on a cross-trainer
- cold bath/ shower
- 1 hour fast walk
- GXP training - see link
- DAY OFF
Also Daily Meditation or Autogenic Training
From Animal Pharm
From Animal Pharm
http://drbganimalpharm.blogspot.com/2009/05/become-b-i-o-n-i-c.html
B I O N I C .
And...BTW make sure you don't consume too much sucrose (carbohydrates) and make sure you have healthy adrenal function (good quality/quantity sleep, reduced mental stress, adrenal support if needed, etc), otherwise the beneficial stress-responses will be shut down:
Sucrose intake and corticosterone interact with cold to modulate ingestive behaviour, energy balance, autonomic outflow and neuroendocrine responses during chronic stress.
Bell ME, et al. J Neuroendocrinol. 2002 Apr;14(4):330-42.
Dr. W. Bushell from MIT wrote a review called "From molecular biology to anti-aging cognitive-behavioral practices: the pioneering research of Walter Pierpaoli on the pineal and bone marrow foreshadows the contemporary revolution in stem cell and regenerative biology" in 2005 (Ann N Y Acad Sci. 2005 Dec;1057:28-49). Stem cells are the backbone of rebuilding organs and other body parts. He suggests that a revolution is going on in medicine and science... ya think...???
Evidence is accruing that a cognitive-behavioral regimen integrating cognitive techniques (meditation-based anti-stress, anti-inflammatory techniques, others), dietary modification ("dietary restriction" or modified dietary restriction), and certain forms of aerobic exercise, may prolong the healthy life span in humans. Recent research has identified some of the likely molecular mediators of these potentially broad-ranging, health-enhancing and anti-aging effects; these include DHEA, interleukins -10 and -4 (IL-10, 1L-4), and especially melatonin. Relatedly, what some are calling a revolution in biology and medicine has been emerging from research on stem cells and regeneration processes more generally.
Dogma regarding limitations on the regenerative capacities of adult vertebrates is being cautiously yet enthusiastically revised in the wake of rapidly accumulating discoveries of more types of adult stem cells in mammals, including humans. For example, a recent review by D. Krause of Yale concluded that "in the [adult] bone marrow, in addition to hematopoietic stem cells and supportive stromal cells, there are cells with the potential to differentiate into mature cells of the heart, liver, kidney, lungs, GI tract, skin, bone, muscle, cartilage, fat, endothelium and brain." In addition, very recent studies have shown that DHEA, ILs-10 and -4, and melatonin all possess potential regenerative, including stem cell-activating, properties.
More than a quarter of a century ago, Walter Pierpaoli initiated a series of extraordinary studies that demonstrated in experimental animals the potential for dramatic regeneration associated with changes in the pineal gland and bone marrow. This appeared to be not only retardation of aging, but also its REVERSAL.
Furthermore, as Pierpaoli was attempting to understand both anti-aging regeneration and oncogenesis, he was focusing on both pro- and anti-mitotic mechanisms: recent research now suggests that there is a nonpathologic, "healthy" form of regeneration that is actually antagonistic to oncogenesis, and that melatonin may be important in this form of regeneration.
This paper explores Pierpaoli's pioneering studies in light of recent developments in stem cell and regenerative biology, particularly as related to the regenerative potential associated with certain cognitive-behavioral practices, and includes evidence on this subject presented for the first time.
http://drbganimalpharm.blogspot.com/2009/05/become-b-i-o-n-i-c.html
B I O N I C .
And...BTW make sure you don't consume too much sucrose (carbohydrates) and make sure you have healthy adrenal function (good quality/quantity sleep, reduced mental stress, adrenal support if needed, etc), otherwise the beneficial stress-responses will be shut down:
Sucrose intake and corticosterone interact with cold to modulate ingestive behaviour, energy balance, autonomic outflow and neuroendocrine responses during chronic stress.
Bell ME, et al. J Neuroendocrinol. 2002 Apr;14(4):330-42.
Dr. W. Bushell from MIT wrote a review called "From molecular biology to anti-aging cognitive-behavioral practices: the pioneering research of Walter Pierpaoli on the pineal and bone marrow foreshadows the contemporary revolution in stem cell and regenerative biology" in 2005 (Ann N Y Acad Sci. 2005 Dec;1057:28-49). Stem cells are the backbone of rebuilding organs and other body parts. He suggests that a revolution is going on in medicine and science... ya think...???
Evidence is accruing that a cognitive-behavioral regimen integrating cognitive techniques (meditation-based anti-stress, anti-inflammatory techniques, others), dietary modification ("dietary restriction" or modified dietary restriction), and certain forms of aerobic exercise, may prolong the healthy life span in humans. Recent research has identified some of the likely molecular mediators of these potentially broad-ranging, health-enhancing and anti-aging effects; these include DHEA, interleukins -10 and -4 (IL-10, 1L-4), and especially melatonin. Relatedly, what some are calling a revolution in biology and medicine has been emerging from research on stem cells and regeneration processes more generally.
Dogma regarding limitations on the regenerative capacities of adult vertebrates is being cautiously yet enthusiastically revised in the wake of rapidly accumulating discoveries of more types of adult stem cells in mammals, including humans. For example, a recent review by D. Krause of Yale concluded that "in the [adult] bone marrow, in addition to hematopoietic stem cells and supportive stromal cells, there are cells with the potential to differentiate into mature cells of the heart, liver, kidney, lungs, GI tract, skin, bone, muscle, cartilage, fat, endothelium and brain." In addition, very recent studies have shown that DHEA, ILs-10 and -4, and melatonin all possess potential regenerative, including stem cell-activating, properties.
More than a quarter of a century ago, Walter Pierpaoli initiated a series of extraordinary studies that demonstrated in experimental animals the potential for dramatic regeneration associated with changes in the pineal gland and bone marrow. This appeared to be not only retardation of aging, but also its REVERSAL.
Furthermore, as Pierpaoli was attempting to understand both anti-aging regeneration and oncogenesis, he was focusing on both pro- and anti-mitotic mechanisms: recent research now suggests that there is a nonpathologic, "healthy" form of regeneration that is actually antagonistic to oncogenesis, and that melatonin may be important in this form of regeneration.
This paper explores Pierpaoli's pioneering studies in light of recent developments in stem cell and regenerative biology, particularly as related to the regenerative potential associated with certain cognitive-behavioral practices, and includes evidence on this subject presented for the first time.
Welcome to Hormesis Health
From Dr. B G Animal Pharm
http://drbganimalpharm.blogspot.com/2009/05/become-b-i-o-n-i-c.html
A researcher in Denmark, Dr. S. Rattan, has written about the benefits in extending lifespan via hormesis (Ageing Res Rev. 2008 Jan;7(1):63-78). "Hormesis in aging is represented by mild stress-induced stimulation of protective mechanisms in cells and organisms resulting in biologically beneficial effects. Single or multiple exposure to low doses of otherwise harmful agents, such as irradiation, food limitation, heat stress, hypergravity, reactive oxygen species and other free radicals have a variety of anti-aging and longevity-extending hormetic effects. (me thinks the torture umm... the WODs at X-fit fit this definition) Detailed molecular mechanisms that bring about the hormetic effects are being increasingly understood, and comprise a cascade of stress response and other pathways of maintenance and repair. Although the extent of immediate hormetic effects after exposure to a particular stress may only be moderate, the chain of events following initial hormesis leads to biologically amplified effects that are much larger, synergistic and pleiotropic. A consequence of hormetic amplification is an increase in the homeodynamic space of a living system in terms of increased defence capacity and reduced load of damaged macromolecules. Hormetic strengthening of the homeodynamic space provides wider margins for metabolic fluctuation, stress tolerance, adaptation and survival. Hormesis thus counter-balances the progressive shrinkage of the homeodynamic space, which is the ultimate cause of aging, diseases and death. Healthy aging may be achieved by hormesis through mild and periodic, but not severe or chronic, physical and mental challenges..."
Brief cold stress appears to improve our immune systems by stimulating the hypothalamic-pituitary-adrenal and hypothalamic-pituitary-thyroid axes as described HERE research is reviewed including an experiment where T. gondii-infected-rats had improved survival with cold-hydrotherapy x8days.
Exposure to periodic, repeated, short term (like 2-7mins) cold stress induces hormesis which can help to rebuild and regenerate our bodies and minds... making us... stronger, better, more powerful...
http://drbganimalpharm.blogspot.com/2009/05/become-b-i-o-n-i-c.html
A researcher in Denmark, Dr. S. Rattan, has written about the benefits in extending lifespan via hormesis (Ageing Res Rev. 2008 Jan;7(1):63-78). "Hormesis in aging is represented by mild stress-induced stimulation of protective mechanisms in cells and organisms resulting in biologically beneficial effects. Single or multiple exposure to low doses of otherwise harmful agents, such as irradiation, food limitation, heat stress, hypergravity, reactive oxygen species and other free radicals have a variety of anti-aging and longevity-extending hormetic effects. (me thinks the torture umm... the WODs at X-fit fit this definition) Detailed molecular mechanisms that bring about the hormetic effects are being increasingly understood, and comprise a cascade of stress response and other pathways of maintenance and repair. Although the extent of immediate hormetic effects after exposure to a particular stress may only be moderate, the chain of events following initial hormesis leads to biologically amplified effects that are much larger, synergistic and pleiotropic. A consequence of hormetic amplification is an increase in the homeodynamic space of a living system in terms of increased defence capacity and reduced load of damaged macromolecules. Hormetic strengthening of the homeodynamic space provides wider margins for metabolic fluctuation, stress tolerance, adaptation and survival. Hormesis thus counter-balances the progressive shrinkage of the homeodynamic space, which is the ultimate cause of aging, diseases and death. Healthy aging may be achieved by hormesis through mild and periodic, but not severe or chronic, physical and mental challenges..."
Brief cold stress appears to improve our immune systems by stimulating the hypothalamic-pituitary-adrenal and hypothalamic-pituitary-thyroid axes as described HERE research is reviewed including an experiment where T. gondii-infected-rats had improved survival with cold-hydrotherapy x8days.
Exposure to periodic, repeated, short term (like 2-7mins) cold stress induces hormesis which can help to rebuild and regenerate our bodies and minds... making us... stronger, better, more powerful...
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