Category: Education

According to the definition, a free radical is any atom or molecule capable of independent existence that has a minimum of one unpaired electron in an atomic orbital. They can be positively charged, negatively charged, or neutral. Free radicals are unstable and extremely reactive, which means they act as oxidants or reductants. 

Wondering what effect free radicals have on the human body? While the simplest answer would be “harmful,” a more detailed explanation reveals the extent of their negative impact. Today, we are discovering what are free radicals, everything about oxidative stress, and the role of antioxidants in the whole story. Let’s start with the most vital information: 

What Are Free Radicals, and How Do They Damage the Body?

The extreme reactivity of free radicals causes cell damage. Whenever a free radical encounters another molecule and tries to find another electron to pair with its unpaired electron, damage occurs. Frequently, the free radical pulls an electron off an adjacent molecule, resulting in the transformed molecule becoming a free radical. That leads to a chemical chain reaction of free radical multiplication.

Once inside the cell, these molecules penetrate through all cell structures and attack cellular elements such as proteins, lipids, and DNA molecules. Long-term exposure to these cellular changes leads to many chronic diseases and conditions, as we will discuss later.

Types of Free Radicals

There are several types of free radicals, and they differ from each other based on the specific molecules involved. The most common types include:

• Hydroxyl radicals – Highly reactive and have a huge potential to damage cellular elements
• Superoxide radicals – Less reactive than hydroxyl radicals. They are formed as products of cellular respiration and metabolic processes
• Peroxyl radicals – Formed in reactions between oxygen and organic compounds and cause reactions that damage cell membranes
• Nitric oxide radicals – Nitric oxide is a signaling molecule in the body, but it can become a free radical in reaction with other molecules. It has a role in various physiological processes (it is responsible for proper blood flow function), but in excess, it becomes harmful
• Carbon-centered radicals – Very stable, persistent, and reactive molecules that are generated from environmental pollutants, toxins, or cellular processes involving organic molecules.

Oxidative Stress – Causes 

Oxidative stress represents an imbalance between the production and accumulation of free radicals in cells and tissues and the body’s ability to detoxify them. When the body is unable to defend itself, free radicals cause oxidative damage to cellular components, which further activates inflammation and leads to various diseases. 

In a healthy body, free radicals are produced as a byproduct of oxygen metabolism. However, various endogenous and exogenous factors also lead to free radical formation. Endogenous production of free radicals occurs due to the activation of immune cells, stress, different inflammations, aging, infections, and excessive exercise.

Exogenous causes include: 

• Radiation
• Tobacco smoke
• Alcohol
• Exposure to heavy metals
• Certain medicines
• Chemical solvents
• Certain procedures in food preparation (such as reusing oil in fryers)

Consequences of Oxidative Stress

All these factors can lead to oxidative damage in cells and tissues, the development of degenerative and chronic diseases, aging, and acute pathologies like trauma and stroke. The most famous diseases in which oxidative stress plays an important role are: 

• Metabolic syndrome – obesity, insulin resistance, dyslipidemia, impaired glucose tolerance
• Neurological diseases
• Infections and inflammations
• Diseases of the heart and blood vessels
• Kidney disease
• Diseases of the skin, eyes and joints
• Diabetes
• Cancer

Free Radicals and Aging

There are two theories about cellular aging: the mitochondrial theory and the free radical theory. According to the second one, the connection between free radicals and the aging process lies in the concept of oxidative stress. As we age, our bodies naturally accumulate those harmful molecules due to various factors such as metabolism, environmental exposures, and unhealthy habits. Free radicals interact with cellular components like DNA, proteins, and lipids, causing oxidative stress. This damage gradually impairs cellular function and contributes to the aging process. To counteract this, our bodies use antioxidants, substances that neutralize free radicals. However, an imbalance between free radicals and antioxidants, which occurs with aging, can lead to increased oxidative stress and accelerate aging. 

How to Reduce Oxidative Stress: The Role of Antioxidants  

The modern way of life, linked to an unhealthful diet, insufficient physical activity, and exposure to chemicals from diverse sources, including pesticides, heavy metals, food additives, and environmental pollution, has the potential to influence the occurrence of oxidative stress. This is where antioxidants come in to help us.

As we mentioned earlier, antioxidants are substances that directly counteract the harmful effects of free radicals. But how do antioxidants neutralize them at the molecular level? The answer is simple: Antioxidants mitigate the reactivity of free radicals by donating some of their own electrons. This is how they prevent the creation of radical chain reactions before other molecules become damaged.

The human body naturally produces some antioxidants, such as coenzyme Q10, melatonin, bilirubin, glutathione, and alpha lipoic acid. However, the necessary antioxidants can be obtained from various nutritional sources. In the following lines, we will reveal the types of antioxidants and antioxidant-rich foods.

Compounds With Antioxidant Properties

According to their chemical structures, there are many different types of antioxidants. They could be classified into seven main types:

1. Vitamins (vitamins A, C, and E)
2. Minerals (such as copper, zinc and selenium)
3. Polyphenols (essential compounds that cannot be synthesized in the human body)
4. Hormones (melatonin)
5. Carotenoids
6. Phenolic acids (compounds like chlorogenic acid, ellagitannins, gallic acid, and salicylic acid)
7. Other compounds (such as bilirubin – a breakdown product of hemoglobin, and capsaicin – spicy component of chili peppers)

Foods That Are High in Antioxidants

Among the most important antioxidants that our body does not produce are vitamins C, E, and A (synthesized from beta-carotene). They must be taken through a healthy diet or supplementation.

Let’s take a closer look at some delicious sources of antioxidants:

• Blueberries are packed with anthocyanins, a type of flavonoid, which gives them their vibrant color
• Apples are rich in quercetin, vitamin C, and flavonoid compounds
• Spinach is rich in vitamins A and C, as well as various phytochemicals like lutein and zeaxanthin
• Kale is a cruciferous vegetable containing compounds like glucosinolates and flavonoids
• Strawberries are a good source of vitamin C and anthocyanins, both of which have antioxidant properties
• Pecans contain various antioxidants, including vitamin E and polyphenols
• Artichokes contain compounds like quercetin, rutin, and other polyphenols
• Red beans are rich in anthocyanins and other flavonoids
• Raspberries are abundant in vitamin C, quercetin, and ellagic acid
• Walnuts contain a variety of antioxidants, including vitamin E, melatonin, and polyphenols
• Oranges are high in vitamin C, a powerful water-soluble vitamin
• Broccoli contains sulforaphane, a potent antioxidant and anti-inflammatory compound
• Tomatoes are rich in lycopene, a carotenoid with strong antioxidant properties
• Carrots are loaded with beta-carotene, a precursor to vitamin A that is well-known as a vision health keeper.

Antioxidant Supplements

During the 1990s, antioxidant supplements gained popularity for their potential to counteract oxidative stress and boost overall health. Among the most popular antioxidants are vitamins C and E, known for their ability to neutralize harmful effects and contribute to cellular protection.

Another prominent category includes polyphenol supplements derived from sources like berries, nuts, and grapes. Polyphenols show potent antioxidant properties, helping to mitigate cellular damage and inflammation. Polyphenol supplements have become popular due to the difficulty of getting enough polyphenols from food.

If you want to support your body’s defense against free radicals, we recommend you try the Vana Health System. This powerful supplement consists of two perfectly balanced formulas: Vana AM, for your daily challenges, and Vana PM, for optimal sleep and restoration throughout the night.

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To Sum Up

Understanding the effects of free radicals and the human body’s defense mechanisms against their harmful effects is crucial for achieving balance and maintaining overall health. Although we cannot control many factors in the external environment, there are numerous lifestyle changes that can improve our vitality.

By adopting healthy eating patterns, engaging in regular physical activity, and avoiding destructive habits, we can maintain good health and pave the way to longevity. Through these changes, we are not only strengthening our bodies against oxidative stress but also enhancing our wellbeing and quality of life.

 

Frequently Asked Questions

 

What kills free radicals?

Antioxidants are molecules that neutralize free radicals by donating electrons to them, thus stabilizing them and preventing them from causing cellular damage. They essentially “kill” free radicals by breaking the chain reaction of oxidative stress. Our body produces some antioxidants, and they can also be obtained from various dietary sources, such as fruits, vegetables, nuts, and supplements. Consuming a diet rich in antioxidants is an effective way to counteract the harmful effects of free radicals.

 

Does vitamin C fight free radicals?

Yes, vitamin C is a powerful antioxidant that fights free radicals in the body. Except for neutralizing them, it also regenerates other antioxidants, like vitamin E. Consuming foods rich in vitamin C, such as citrus fruits, strawberries, and broccoli, can help reduce the harmful effects of free radicals and maintain cellular health.

 

What is the strongest antioxidant?

Astaxanthin is considered the strongest antioxidant. It belongs to the carotenoid group of compounds found in certain types of algae and seafood, such as salmon and krill. It deserves its title of strongest due to its potential to neutralize multiple types of free radicals.

 

Does coffee fight free radicals?

Coffee contains various compounds, including polyphenols, caffeine, and chlorogenic acid, that contribute to the reduction of oxidative stress in the body. Certain studies suggest that the consumption of coffee is associated with a lower risk of some chronic diseases, such as type 2 diabetes and neurodegenerative disorders like Parkinson’s and Alzheimer’s disease. These health benefits are often attributed, at least in part, to the antioxidant properties of coffee’s ingredients.

However, it’s important to note that the overall impact of coffee on health can vary depending on factors like genetics, the amount and type of coffee consumed, and the additives used. Coffee can be a good source of antioxidants when consumed in moderation as part of a healthy diet, but excessive consumption or adding a lot of sugar can negate those benefits.

Are you curious about longevity and related concepts about human lifespan? Wouldn’t you like to know more about factors that impact human longevity? Welcome to the exciting journey into the realm of longevity! 

Our goal is not only to inform but also to empower you. Armed with knowledge, we can make the right decisions that positively affect our well-being and pave the way for a future of lasting health and happiness.

To make things clear at the very beginning, let’s start from understanding longevity definition:

Longevity Definition

What does longevity mean? In simple terms, we could define it as the long length of an individual’s lifespan. However, as we will analyze later, it goes far beyond that basic longevity definition. Human longevity is a holistic approach that encompasses physical, mental, emotional, and social well-being, promoting a harmonious balance between the various aspects of our existence.

Between Myth and Art

Throughout history, the pursuit of longevity has been a central focus of human endeavors. From ancient civilizations seeking the secrets of longevity in elixirs of immortality to modern scientific breakthroughs, the quest to unravel the mysteries of a long life has been relentless.

There are many myths and stories on this topic. Themes of long life and eternal youth have occupied many artists and created some of the most beautiful pieces of art of all time. From ancient cave drawings and sculptures to timeless literary works and masterful paintings, these artistic masterpieces serve as testaments to the timelessness of the aim for longevity, beauty, and vitality.

What Does Science Say?

There are many interwoven factors that impact the lifespan of human beings. However, we could classify them into three major groups:

1. Genetic inheritance
2. Lifestyle
3. Environmental influence

Let’s dive deeper into every one of them.

Genetic Inheritance

Our genetic inheritance plays a vital role in determining the length and quality of our lives. It’s like a blueprint that carries information influencing various aspects of our health and aging. It is impossible to change our genes, but understanding their impact empowers us to make informed choices to manage potential risks and leverage strengths.

Scientists have found that certain genetic variations can affect our susceptibility to diseases, our metabolism, and cellular repair processes. Those three actors play a vital role in the aging process. It’s important to remember that genetics is only one part of the equation; lifestyle and environmental factors also play significant roles in shaping our overall longevity.

Lifestyle

The way we live day to day has a significant impact on our longevity. Healthy lifestyle habits can reduce the risk of chronic diseases and increase our chances of living longer. Physical activity and healthy eating habits are the most important lifestyle factors that impact our health. Regular physical activity is associated with better cardiovascular health, stronger bones, and a lower risk of common age-related conditions. Healthy food provides essential nutrients that support various bodily functions and help maintain optimal health. It is also important to maintain your ideal weight throughout life. Minor deviations in certain circumstances and periods of life are completely normal. Despite those exceptions, we should maintain our body weight in the optimal range.

Don’t forget about lifestyle choices. Smoking, for instance, damages almost every body organ and carries a high risk of heart diseases, diabetes, inflammation, lung diseases, and premature aging. Choosing not to consume alcohol and cigarettes may be your best health choice.

Environmental Influence

The environment we live in impacts our longevity in various ways. The quality of water, air, and food is of inestimable value for human health. Exposure to environmental pollutants and toxins can have adverse effects on health, potentially leading to the development of various diseases. Additionally, the availability and quality of healthcare services significantly impact our ability to manage and treat different health conditions, ultimately influencing life expectancy.

Determining Longevity: Other (Not-So-Negligible) Factors

Beyond genetic inheritance, lifestyle choices, and environmental influences, several other factors exert their influence on longevity. These elements, often not as easily quantifiable as traditional medical indicators, play integral roles in shaping the length and quality of our lives.

Let’s delve into these factors:

Having a Life Purpose

Discovering your life purpose can have a profound impact on your overall health and well-being. Research has shown that individuals with a strong sense of purpose tend to live longer and experience better overall health. By having a clear life purpose, you gain a sense of direction and motivation, which leads to healthier behaviors and reduced stress. Whether it’s through meaningful work, caregiving, or hobbies, having a purpose can imbue life with a deep sense of fulfillment and contentment.

Attitude Towards Life

Embracing an optimistic outlook can have a profound effect on how long we live. Research has shown that having a positive attitude towards life can help us better navigate tough times, decrease our chances of experiencing depression, and improve our overall mental well-being. Approaching challenges with resilience and maintaining a hopeful perspective may contribute to a longer and more vibrant life.

Mental Health

Mental health is an inseparable aspect of overall well-being. Conditions such as depression, anxiety, and chronic stress can have detrimental effects on physical health and may shorten lifespan. Seeking support, managing stress, and practicing mindfulness are essential for nurturing mental health and promoting longevity.

Managing stress contributes to better mental well-being, which can indirectly influence physical health. Nowadays, coping with stress can be very challenging and require radical changes in the way of thinking and looking at things. However, we will talk about this topic a little later. 

Socioeconomic Factors

Socioeconomic status has a significant impact on access to healthcare, education, and living conditions, all of which play crucial roles in determining health outcomes and life expectancy. Individuals with higher income and education levels have better access to resources that support health.

Social Life

Human beings are inherently social creatures, and maintaining positive social connections is associated with better health and longevity. Engaging in meaningful relationships and building a supportive social network can provide emotional support, reduce stress, and contribute to overall health.

Cognitive Stimulation

Keeping the mind active through cognitive stimulation is associated with better brain health and may reduce the risk of cognitive decline as we age. Engaging in mentally challenging activities such as puzzles, reading, learning new skills, or pursuing hobbies that require mental effort help keep the mind sharp and agile.

Sleeping Quality

Adequate and restful sleep is essential for overall health and a long life. Poor sleep quality or chronic sleep deprivation is connected to an increased risk of various health issues, including fatigue, cardiovascular diseases, obesity, and impaired immune function. Prioritizing healthy sleep habits can positively impact lifespan and enhance well-being.

Final Thoughts

In the fascinating world of medical advancements and improved healthcare, humanity has made remarkable progress in extending human lifespan. The average life expectancy has significantly increased over the last century, leading to longer and more fulfilling lives for people all over the world. Today, achieving longevity seems easier than ever!

By embracing a comprehensive and scientifically informed approach, you can discover the path to a longer, healthier life. Seek professional advice and start on a journey toward better health and well-being. Empower yourself through a holistic combination of scientific knowledge and lifestyle changes, opening the door to a fulfilling life of longevity and vitality. Your path to a healthier future begins right now!

Frequently Asked Questions

How long is longevity?

The length of lives varies depending on the species and individual circumstances. For humans, the average lifespan varies between different countries and populations. In general, women live longer than men, and the average lifespan is constantly increasing. According to statistics from 2022, the average life expectancy is 72.98 years.

Here you can check the average lifespan by gender and country in 2021.

How can I improve my longevity?

1. Be aware of what you eat
2. Choose one physical activity that you enjoy the most and turn it into a habit
3. Pay attention to mental health
4. Avoid cigarettes, alcohol and sugar
5. Avoid long periods of sitting without stretching
6. Surround yourself with positive people
7. Do cognitively demanding activities
8. Visit your doctor on a regular basis
9. Consider using longevity supplements

Why do Japanese live longer?

People in Japan have a longer life expectancy, which is associated with a lower incidence of cancer and cardiovascular diseases, as well as a low rate of obesity. Obesity is the root cause of many diseases, including high blood pressure, liver disease, diabetes, kidney disease, and joint and blood vessel diseases. The way Japanese people eat, which includes a lot of fresh food, fish, algae, and plant food, as well as consuming small meals, contributes to their longer lifespan.

Have you ever wondered why you naturally feel more awake during the day and sleepier at night? This is all thanks to your body’s internal clock, known as the circadian rhythm. Circadian rhythm is a biological system that regulates various mental, physical, and behavioral functions over a 24-hour period. It influences when you feel alert and when you feel sleepy, as well as essential physiological processes like hormone release, body temperature, and metabolism. If you’re looking to learn how to fix circadian rhythm, first you should discover what it is and then look for strategies that work.

What Is a Circadian Rhythm, and How Does It Work? 

The human body is a unit controlled by the circadian clock in the brain. Among the many processes it affects, this “controller” also regulates the circadian rhythm. 

There is a small part of the brain called the suprachiasmatic nucleus (SCN). This area is found in the hypothalamus. It receives signals about sleepiness, alertness, and other bodily needs depending on the time of day. Through hormones, the circadian rhythm controls all organ systems. This is how we know when we are hungry or sleepy. Light is the most important indicator that affects the SCN, and it is the reason why we feel sleepy at night and awake during the day. Circadian rhythm is not exclusive to the human species. All kinds of organisms, including plants, have this rhythm.

However, every stage of life has its own way of regulating this rhythm. Thus, babies sleep for longer periods of time and more frequently throughout the day, while the need for sleep decreases with aging. 

What Affects Circadian Rhythm?

A variety of factors and their interaction influence the circadian rhythm:

Hormones

Hormones like cortisol and melatonin, coupled with metabolic processes, regulate periods of alertness and restfulness. Cortisol (the stress hormone) peaks in the morning, promoting wakefulness, while melatonin (the sleep hormone) increases in the evening, preparing the body for rest.

Body Temperature

Fluctuations in body temperature also affect this rhythm. Before sleep, the body’s temperature drops slightly.

External Factors

External elements like overnight work shifts or stress can disrupt this rhythm, causing misalignment between your internal clock and the external environment. Heightened stress levels can lead to an increase in cortisol production and hamper sleep onset and duration.

Jet Lag

Jet lag is another potent influencer. Frequent travel across different time zones confuses the body’s internal clock and leads to a misalignment between the local day-night cycle and your circadian rhythm. This mismatch results in fatigue, sleep issues, and difficulties adjusting to the new time zone.

Medications and Mental Condition

Medications, too, play a big role. Certain drugs, especially those affecting the nervous system or having drowsiness as a side effect, can interfere with the circadian rhythm and disrupt sleep patterns. Circadian rhythm disorders can also be triggered by mental health problems such as depression and anxiety.

Electronic Device Screens

At the very end of this list, let’s not forget an important factor we are all exposed to – electronic devices. Excessive exposure to natural light or the use of electronic devices before sleep can also disrupt this rhythm, further affecting sensitivity to both internal and external factors.

How to Fix Circadian Rhythm: Advice for Realigning Your Internal Clock

Restoring a healthy circadian rhythm involves a combination of calming practices:

1. Keep a consistent schedule: Establishing the same sleep and wake times helps regulate your body’s internal clock, leading to better sleep quality and overall well-being.
2. Limit alcohol and caffeine: Avoiding these substances close to bedtime minimizes their sleep-disruptive effects and assists in harmonizing your sleep-wake cycle.
3. Reduce the usage of electronic devices: Refrain from looking at screens before sleeping. The blue light can interfere with melatonin production, which is essential for quality sleep.
4. Opt for early dinners: Avoiding eating close to bedtime allows your body to digest food better and decreases the chances of sleep disruptions. Choose nourishing and light meals based on proteins and healthy fats.
5. Enjoy natural light: Expose your body to sunlight during the day (whenever possible), as it signals your body wakefulness. It will also help you meet your daily needs for vitamin D.
6. Manage stress and engage in physical activity: Incorporating stress-reduction techniques and regular physical activity into your routine is essential for maintaining a balanced circadian rhythm. Managing stress can reduce the risk of sleep disturbances and improve sleep quality. Besides, engaging in regular physical activity always leads to better sleep patterns. 
7. Pay attention to hydration: Maintaining proper hydration is often overlooked, but it can influence your circadian rhythm. During the day, drink water regularly, but consider reducing fluid intake before bedtime to prevent disruptive nighttime awakenings. 
8. Set up an optimal sleep environment: Before going to bed, ensure your sleep space is dark, quiet, and comfortable. Block out sources of external light, consider blackout curtains, and minimize noise disruptions. A comfortable mattress and pillows are essential for restful sleep. 

By incorporating these practices into your everyday routine, you can reset your circadian rhythm, improve your sleep patterns, and overall well-being.

However, if you need help with this, VANA Health may be the right solution for you. Our premium polyphenol-based food supplement is carefully created to restore energy and vitality to your body. The VANA PM formula consists of essential polyphenols – resveratrol, quercetin, and urolithin A, with the addition of reishi, chamomile, and lemon balm. This formula is specially designed for stressed individuals with a lack of energy, weak immunity, and sleeping problems. 

When Is the Time to Reset Circadian Rhythm?

The signs of a disrupted circadian rhythm can manifest in various ways and impact both your physical and mental conditions. Symptoms such as constant low energy levels can leave you feeling lethargic and drained, while mood changes may contribute to emotional instability. Unexplained food cravings and challenges with weight management can stem from an imbalance in your internal clock. Other than that, increased nervousness and difficulties with focus and concentration can be indicative of circadian rhythm misalignment. Other symptoms may include weakened immunity, irregular sleep patterns, and a constant sense of fatigue.

If you find it challenging to fall asleep at night or struggle to wake up in the morning, even with consistent effort, it’s time to consider resetting your circadian rhythm. By prioritizing healthy sleep habits, regulating your exposure to light, and incorporating relaxation techniques, you can realign your rhythm and restore balance to your body.

Types of Circadian Rhythm Disorders

Types of circadian rhythm disorders encompass different sleep and wake patterns. Let’s take a closer look at each:

• Delayed sleep phase disorder involves a tendency to fall asleep and wake up later than desired, often causing difficulties adhering to regular schedules. 
• Advanced sleep phase disorder leads to an earlier sleep onset and wake time, sometimes causing early evening sleepiness.
• Irregular sleep-wake disorder results in fragmented sleep throughout the day and night, with no distinct nighttime sleep. 
• Shift work disorder results from irregular working hours, causing sleep difficulties and insufficient wakefulness during shifts. 
• Non-24-hour sleep-wake disorder is characterized by an irregular sleep-wake cycle caused by a lack of light cues.

Possible Consequences of Circadian Rhythm Disorder  

These kinds of disorders can lead to a cascade of consequences that affect physical, mental, and emotional health. Constant sleep deprivation weakens the immune system, which renders the body more susceptible to infections and illnesses. The interaction between circadian rhythm and hormone regulation can disturb metabolic processes and contribute to weight gain, diabetes, and cardiovascular issues. These disorders can sometimes lead to mental health problems like depression and anxiety. Cognitive functions such as memory, attention, and problem-solving abilities may also be compromised due to inadequate sleep alignment.

Circadian rhythm disorders impact daily functioning and performance. Individuals with these problems experience challenges maintaining a regular routine, leading to difficulties in professional life, education, and social interactions. Relationships can suffer due to mood changes, irritability, and daytime sleepiness, leading to an overall diminished quality of life.

In essence, the consequences of these disorders extend far beyond sleep. Addressing these disorders through lifestyle adjustments, therapeutic interventions, and appropriate medical guidance is crucial not only for restoring healthy sleep patterns but also for maintaining overall physical and mental health.

Key Considerations

Now that we know how many complex functions in the body are controlled by the circadian rhythm, we can draw a conclusion. Getting your circadian rhythm back on track isn’t a science, but it requires discipline and patience. Maintaining proper eating and exercise habits while reducing the harmful impact of sleep-disrupting factors collectively form a solid foundation for positive changes. At the very end, remember one important fact: once you adopt healthy habits, try to keep them permanently. That is the only way to maintain good health.

 

Frequently Asked Questions

 

What happens when your circadian rhythm is off?

When your circadian rhythm is off, a range of problems can occur across various aspects of your physical, mental, and emotional health. Your sleep patterns may become irregular, making it difficult to fall asleep, stay asleep, or wake up at the desired times. This leads to persistent fatigue, reduced alertness, and impaired cognitive functions, which affect your daily performance and productivity. A disturbed rhythm can also affect your metabolism and lead to obesity. Over time, the immune system weakens, which makes you more susceptible to infections and illnesses. 

 

Is it healthy to wake up at 4 a.m.?

It is good for your body if waking up at 4 a.m. corresponds to your natural rhythm and allows you to get enough sleep (7-9 hours). However, if waking up this early disturbs your sleep, it will cause negative effects such as fatigue, impaired cognitive functions, and mood disorders.

 

What hormone regulates circadian rhythms?

The hormone that primarily regulates circadian rhythms is melatonin. Melatonin is produced by the pineal gland in response to darkness. It plays a crucial role in signaling the body that it’s time to sleep. Melatonin levels typically rise in the evening as light levels fall, increasing drowsiness and preparing the body for sleep, and then fall in the morning as light levels rise, signaling wakefulness. Other hormones, such as cortisol, also contribute by regulating alertness and energy levels throughout the day.

 

Can you use melatonin to reset circadian rhythm?

Yes, melatonin supplements can be used to help reset the circadian rhythm, especially in cases of disorders such as jet lag or night shift work. Melatonin supplements are commonly used as a short-term aid to change sleeping and waking patterns. Taking melatonin supplements a few hours before the desired bedtime induces sleepiness and facilitates the transition to a new sleep schedule. While melatonin supplements can be effective as a short-term solution, they are not suitable for long-term use or for insomnia treatment.

Step into the fascinating world of polyphenols, nature’s mystifying molecules that hold the key to vitality. In this article, you will discover what polyphenols are, their benefits, and some interesting facts that you probably didn’t hear before.

Allow us to reveal the truth about polyphenols.

What Are Polyphenols?

Polyphenols, a diverse group of compounds, constitute a remarkable array of bioactive molecules found abundantly in various plant species. Comprising an astonishing 8,000 different types, polyphenols exhibit immense structural variability and biological significance. These compounds can broadly be categorized into four major groups: flavonoids, phenolic acids, stilbenes, and lignans.

With their unique chemical structure, these compounds possess remarkable anti-inflammatory and antioxidant properties that renew cells. Antioxidants defend cells against harmful substances known as free radicals. The potential of polyphenols for preventing and treating age-related diseases and conditions is currently under research. 

To help you create a broader picture of these powerful compounds, we first want to resolve common misconceptions.

What Are Not Polyphenols:

Although they are a broad class of compounds with numerous health benefits, polyphenols are frequently mistaken for other nutrients. Unlike carbohydrates, proteins, and lipids, which are primary macronutrients essential for energy production and cell function, polyphenols do not serve as direct sources of energy. They also differ from vitamins and minerals, which are essential micronutrients. While vitamins and minerals play vital roles in various physiological processes, polyphenols exert their effects through complex interactions with the human body’s biological systems, acting as antioxidants and modulators of genetic expression.

Now that we’re familiar with these intriguing compounds, let’s explore how they can improve our health.

Polyphenols Health Benefits

There is a wide range of polyphenols health benefits due to their potent antioxidant and anti-inflammatory effects on human health. 

Polyphenols and Aging 

The effect that has recently attracted the most attention is related to their anti-aging properties. As we age, our cells face damage from free radicals. Their action leads to the slowing down of cellular processes and visible signs of aging like fine lines, wrinkles, and reduced skin elasticity. Polyphenols neutralize free radicals, protecting cells from oxidative stress and supporting optimal functionality. These compounds play a significant role in maintaining youthful appearance, vitality, and overall well-being.

Blood Sugar Regulation

Polyphenols may enhance insulin sensitivity and reduce insulin resistance, helping cells absorb and utilize glucose more efficiently. Certain polyphenols inhibit carbohydrate-digesting enzymes, slowing down carbohydrates breakdown into glucose. This mechanism prevents rapid spikes in blood sugar levels after meals. It is important to note that rapid blood sugar spikes can lead to increased appetite and weight gain. These compounds promote glucose uptake by cells, facilitating glucose transport from the bloodstream into cells, where glucose is converted into energy. These findings imply that polyphenols could help control insulin resistance and diabetes.

Cardiovascular Health

As we already mentioned, the potent antioxidant properties of polyphenols protect cells from oxidative stress. In this way, they may lower the risk of atherosclerosis and other cardiovascular diseases. Polyphenols may also improve endothelial function, which contributes to proper blood flow. Some polyphenols have anti-inflammatory properties that help reduce inflammation, which is linked to cardiovascular disease. Certain polyphenols may aid in the reduction of blood pressure and cholesterol levels, thereby improving heart health.

Anti-Inflammatory Effects

The key player in inflammation in the body, oxidative stress, can lead to chronic inflammation processes. Chronic inflammation is related to the risk of developing cardiovascular disease, cancer, and autoimmune diseases. On the other hand, polyphenols act as inflammation inhibitors and can contribute to the slowing of inflammatory processes.

Gut Balance

These compounds play a vital role in maintaining a balanced gut microbiome. When we eat polyphenol-rich foods, these compounds travel through our digestive system, reaching the colon, where they interact with beneficial bacteria residing there. They act as prebiotics, helping the growth of beneficial gut bacteria such as Bifidobacteria, Escherichia coli, and Lactobacillus. These friendly bacteria ferment polyphenols, producing metabolites like fatty acids that further contribute to gut health.

Cognitive Potential

In addition to protecting heart, skin, and blood vessel cells, the antioxidant properties of polyphenols also protect brain cells. Most neurons do not have the ability to regenerate, so in this aspect, their role is invaluable. Polyphenols increase blood flow in brain blood vessels and slow down aging-related neurodegeneration. By improving synaptic plasticity, they help improve learning processes and memory.

Skin Quality

Polyphenols also promote collagen synthesis, maintaining the skin’s elasticity, firmness, and supple texture. Their anti-inflammatory properties help to reduce redness and skin irritation, soothe sensitive skin, and calm acne and eczema. By strengthening the skin barrier, they protect the skin against external aggressors, such as UV rays and pollution, leaving it resilient and glowing.

Weight Control

The anti-obesity effects of polyphenols encompass various mechanisms. Firstly, they stimulate thermogenesis (the production of heat in the body). This process increases energy consumption. Polyphenols inhibit the activity of digestive enzymes such as amylase, glucosidase, and lipase. Thus, they impede the absorption of carbohydrates and fats, leading to reduced calorie intake. They also inhibit the growth of fat cells, known as adipocytes. This inhibition limits the expansion of adipose tissue. Polyphenols also increase lipolysis and contribute to weight loss by releasing stored energy. Lastly, they suppress appetite, thus reducing food intake. All of those processes lead to faster fat oxidation and accelerate weight loss.

Liver Support

The liver is an organ that metabolizes toxic substances, like alcohol and remedies, and thereby cleanses the body from unnecessary substances. However, metabolic processes can damage the liver over time. The beneficial effects of polyphenols on liver health are related to their anti-inflammatory and antioxidant abilities. A large number of polyphenols influence lipid metabolism in the liver and stimulate the production of enzymes for toxins breakdown.

Eye Health

Due to their antioxidant properties, these powerful substances prevent eye damage caused by radiation. They affect age-related changes, especially cataracts and macular degeneration. Certain polyphenols, such as those found in berries and grapes, enhance blood flow to the eyes. This supports retinal function and nourishes the ocular tissue.

When it comes to health benefits, it’s critical to consider factors such as polyphenol type and source, as well as individual differences in metabolism and health status. A diet rich in fruits, vegetables, nuts, seeds, and other superfoods may help you increase your daily polyphenol intake.

The Final Word 

Although polyphenols are still under scientific research, certain health benefits are undeniable. What is unquestionably true is that polyphenols are attracting attention, both among scientists and the public. While we eagerly await more scientific findings, why not boost our daily intake with Vana Health food supplement? 

This exceptional dietary supplement, rich in polyphenols, can help you achieve your health goals. Say goodbye to aging signs, low energy, excess water, poor focus, digestion issues, and restless nights. With Vana Health, your well-being is guaranteed! Experience the transformative power of this formula that balances your entire body, day and night.

 

Frequently Asked Questions

 

What are the 4 types of polyphenols?

The four classes of polyphenols are:

• Flavonoids – The largest and most diverse group of polyphenols. They are divided into subgroups, such as flavones, flavonols, flavanones, flavan-3-ols, anthocyanins, and isoflavones.
• Phenolic Acids – Phenolic acids include compounds such as caffeic acid, ferulic acid, and gallic acid. They could be found in whole grains, fruits, and vegetables.
• Stilbenes – They occur in many plant species. The most famous one is resveratrol, often associated with red wine, cocoa, cranberries, and grapes.  
• Lignans – Lignans are found in various seeds and whole grains. Flaxseeds are one of the best-known sources of these compounds.

What drink has polyphenols?

Several beverages contain polyphenols, but the most famous are: 

• Red wine, which contains resveratrol
• Green tea, thanks to catechins and quercetin
• Cocoa, which contains flavanols
• Coffee – coffee beans contain chlorogenic acids
• Black tea – contains theaflavins and thearubigins.

Is curcumin a polyphenol?

Yes, curcumin is a polyphenol. It is a naturally occurring compound found in turmeric, a spice commonly used in cooking and traditional medicine. Curcumin belongs to the group of polyphenols known as curcuminoids. It is responsible for the vibrant yellow color of turmeric and has been extensively studied for its health benefits. Due to its beneficial effects, curcumin has gained significant attention as a dietary supplement and natural remedy for various health conditions.

What destroys polyphenols?

Thermal processing of food destroys polyphenols. Cooking, baking, and frying food decrease their concentration. In addition to high temperatures, direct UV radiation leads to the degradation of polyphenols. Likewise, exposure to oxygen can cause them to oxidize and decompose. To preserve polyphenol health benefits, consume as much fresh or minimally processed food as possible.