Cherruby Skin Science

Remembering my tiger mom (Day 11)

2020-12-25T12:06:00.004-08:00

We “canceled” Christmas this year – Christmas lights were replaced with flickering candles and burning incense. It was a back-and-forth debate with myself – tree, no tree, decoration, no decoration, maybe just a little decoration, maybe tree with some decorations with mom’s items. In the end, I simply could not bring myself into the celebratory mood. Strange, isn’t it? Celebration and happiness are indeed all in our minds.

I've been independent from my parents for a very long time. I have not realized how my daily well being is dependent upon that invisible, biological, psychological and emotional tether between mom and me. The bonding between a mom and a child is like air; we breath in and out without ever realizing the presence of the air until we are suffocating.

There are good moments and bad moments, or I call them “front lobe moments” and “lizard brain moments.” In the front lobe moments, life carries on with the omnipresent feeling of mom was still around – I figured that I can always pretend. The lizard brain moment often hits when it is time for the daily video call with mom and a naggy little voice in my brain kept trying to remind me – “mom is going to call, where is the phone?” There are also random things or random chats with friends triggering the lizard brain moment, which is a moment starting with tears pouring followed with uncontrollable sobbing.

One of these lizard moments was triggered one morning by a sudden realization – I am next. When dad died many years ago, I cried in the context of the continued rock-solid presence of mom – I was sad but not afraid because I was in the protective shield wielded by mom. Now mom’s gone – there is no one in front of the line anymore, I am next in line facing the God, the next would be me, I am next….

The strange thing is – since mom passed, I somehow start to visualize my eventual death to be a family reunion. I can almost see mom and dad happy together again – long waiting is finally over. Maybe my grandma “PoPo” moved in with them, maybe mom is telling them all about us and me, “PoPo” helped raising me and she must have wanted to know how I turned out to be. Neither dad nor PoPo knew that I ended to be a lawyer; both knew that I was a scientist, maybe they will have a good laugh together about me always wanting to go after the next unfamiliar thing. Maybe my other grandparents moved in with them too. I know mom will keep an extra room for me. Since I left home, mom moved many times, and she always kept a room for me.

I told myself that I am not afraid of death. But am I really not? Human is biologically wired to fear unknown. Death by nature is unknown to living beings. It is a one-way bridge– no one came back telling us what the other side of the bridge look or feel like.

I was told many years ago by a friend when she lost her last parent – “now, I am the only one between my children and God.” I never could understand that. Now I know – as I am standing alone, stripped of parental protection, facing the bridge.

JLF’s tiger cub

Remembering my tiger mom (Day 2)

2020-12-15T13:33:00.003-08:00

“Sis, mom passed away” – that was the text at 5:51am December14, 2020 that broke the dam of the blinding grief. My brother had attempted to call. But my phone was on silence.

I was finally wakened up by another call at 7:30am, but I saw the text first. The shock of seeing the words but not being able to process the meaning spurred a slurry of profanities hurled to my poor brother, who found my mother unresponsive on the hallway floor of her house.

There are two tiger cubs – me and my brother. I was the smart one and my brother was the tall and good-looking one. I was the shortest in the family. Dad often joked that I thought too much -- that’s what had been weighing me down.

Being the smallest volumetrically had its advantage – it sparked that over-whelming over-protective instinct from my parents, which counterbalanced my brother’s physical advantage in the family hierarchy. Oh, there were times he was so pissed with my smug face with both my parents planting solidly behind me!

We are not a physically close family, but emotionally, we were very close. For us tiger cubs, it is that feeling of free to explore, daring to experiment and daring to push the boundary without caring the consequences because mom is going to catch it if sky falls. That is what it felt to have a rock always at your corner and have a tigress always watching your back.

Now, mom was no longer at my 6, and the emptiness is unnerving. I never knew that grief comes in wave but lacking the predictability of a physical wave; the peak would swarm in at random times, which often brought out uncontrollable sobbing and howling.

There is a tiny piece of me holding an almost clinical-grade fascination about those strange sounds coming out of me when the wave hits. Those primitive and raw emotional responses have been so hard wired genetically that my frontal lobe was never aware of its presence. Just like that invisible biologically hard-wired emotional bond connecting me to mom, the presence was only made aware when the bond was crudely severed by a massive intracranial hemorrhage. Now the loose end is simply hanging from me and dangling in the emptiness.

I feel cold and slightly lost, a feeling that is so foreign, I am completely blindsided.

JLF's tiger cub

Remembering my tiger mom

2020-12-14T20:36:00.004-08:00

My mom was a tiger, literally and figuratively. Born in a Chinese Tiger year, mom lived up to the very essence of a true tiger – fearless, confident, active, sharp, straightforward to a fault, extremely loyal and dangerously protective to her cubs. And I am that lucky cub.

Of course, with that personality, mom had to be a lawyer. Her last trip one day before her sudden passing was a discovery trip for a new pro bono case that she just took on for a charity organization. In our daily video chat, we caught up on each other’s day and she talked about the things that she had discovered. She was so sure that she was going to win, she couldn’t wait to tell the charity that they were getting their money back from the crooks.

Oh, winning was all mom did. After decades of serving as a judge, mom started her private practice after retirement. In the first year, she took five cases to the appeals court – three for appellant and two for appellee, and she won them all. I can still see her eyes gleaming when she told me about her wins during my summer vacation with her.

Mom’s fierce sense of right and wrong came from her working years as a police detective. I vaguely remembered those dangerous years as I was very young. I remembered the adults hushing around me and some young policeman being always with us. Then our pets got poisoned, which was followed by lots of commotions. Then mom suddenly became a prosecutor. Only when older, I learned that mom took night classes and graduated with a law degree while being a detective and raising us tiger cubs.

A lifelong learner is what mom was. When older, I asked how she ended up getting a law degree while working full-time as a detective and raising us. This is her secret – in those non-digital learning years, my mom used her spare time reading out aloud the textbooks and taped into audio tapes. Then, she told me that she just played those tapes again and again when taking care of us or doing other chores until knowledge became ingrained. That was how she became a lawyer – through virtual classes and digital books she invented many decades before these words were ever put together.

Mom made little red dresses for me when I was young. But she was not a warm and fuzzy type – she didn't bake birthday cakes or wrap pretty gifts. She expected us to soar high no matter how hard it may be. But when the world falls apart, we cubs know that she will always be there catching us -- until today, December 14, 2020.

Only now, I finally know what it means to have a rock always at your corner and have a tigress always watching your back. Rest in peace, my beloved tiger mom.

JLF's tiger cub

Mad for Exercise? Get Antioxidants

2019-05-31T23:39:00.000-07:00

There are many great benefits of exercise. However, as the old saying goes, every coin has two sides. Exercise creates large amount of free radicals. During vigorous exercise, cellular mitochondria work extra hard pumping out energy to support the activity. With generation of energy, free radicals are also generated. Free radicals not only cause injury to skeletal muscles and fatigue but also damage DNA and other cellular structures therefore accelerate inflammation and aging.

If you exercise regularly, make sure you’re getting enough antioxidants in your diet. Antioxidants stabilize free radicals and minimize the damage they do. Research shows that antioxidants such as beta-carotene (a form of vitamin A), vitamin C and vitamin E help to prevent injury to skeletal muscles and decrease fatigue during endurance events.

Antioxidants are found in fruits, vegetables, whole grains and other foods. Try to boost your intake of antioxidants through your diet. Keep the rainbow in mind to ensuring that you’re getting enough antioxidants in your diet. The greater the variety of colors in your fruits and vegetables, the more antioxidants you are taking in. Shoot for at least five or more servings every day.

Here are some natural sources of antioxidants:

Beta carotene: This nutrient is found in red, green, yellow and orange foods such as:

· Cantaloupe

· Pumpkin

· Carrots

· Sweet potatoes

· Broccoli

· Green leafy lettuce, spinach, kale, collard and turnip greens

· Romaine lettuce

Vitamin C: The sunshine vitamin is plentiful in fruits and veggies, particularly:

· Citrus fruits

· Green, leafy lettuce-spinach, kale; mustard, turnip or collard greens

· Broccoli, cauliflower

· Red and green peppers

· Strawberries

· Kiwi

Vitamin E: This vitamin is in:

· Wheat germ

· Sunflower seeds

· Almonds

· Green leafy lettuce, spinach, Swiss chard, turnip greens

Selenium: You’ll find this mineral in protein-rich foods such as:

· Fish and shellfish

· Red meats

· Turkey

· Brazil nuts

· Whole grains

Get moving, take antioxidants and reap the many benefits of exercise.

Thanks for reading.

Dr. Connie Wan

Flower water

2019-05-24T23:35:00.000-07:00

It’s almost summer time. Flowers are blooming everywhere. I just made some rose water skin toners today using the fresh roses from the garden. You got to love the smell of the fresh rose. In this post, I would like to share some of my favorite recipes for making flower water using flowers blooming in the garden.

Here is a general instruction on how to make the flower water: Soak dry or fresh flower in an alcoholic fluid. I use Vodka, which contains 40% of alcohol. Feel free to use other liquor. I like to soak the flower for at least 24 hrs and sometimes longer. Take the liquid, add glycerol and dilute with water. The ratio of the liquid, glycerol, and water should be around 1:2:7. You can also add a few drops of Vitamin E or squeeze in a few drop of lemon or lime juice to help preserve the freshness. Shake the mixture and use as a skin toner or as a spritzer. To preserve the freshness of the flower water, keep the bottle in the refrigerator.

The following lists a few popular flower waters and their applications.

Rose flower water

Application: good for any skin type, especially applicable for mature or dry skin.

Effects: Rose water is believed to promote cell regeneration, tissue repair, dilate capillary blood vessel under skin and therefore promote skin renewal. It is believe to tone and moisturize the skin.

Orange flower water

Application: good for dry, sensitive, or mature skin.

Effect: Orange flower water is believed to increase cell metabolism, promote cell regeneration, and increase skin elasticity. This flower water can promote scar healing, remove dark spots, improve skin tone, and moisturize. This flower water can function as an astringent and therefore is useful in treating acne, reduce sebum production, and shrink pore size.

Lavender flower water

Application: good for oily skin and mixed type of skin

Effect: Lavender water has antibacterial and anti-inflammatory effect. It is believed to promote cell regeneration, reduce scar formation, and remove dark spots.

Chamomile flower water

Application: good for any skin type

Effect: Chamomile water is anti-inflammatory and antibacterial. It can detoxify the skin, balance sebum secretion, promote skin cell regeneration, increase skin elasticity, shrink pore size, remove dark spots, remove dark cycle under eye, and moisturize the skin. Chamomile water is often used by Chinese herbists to treat dermatitis, skin edema, and various skin infections. Chamomile water can also be used to calm sensitive or sun-burned skin.

Thanks for reading!

Dr. Connie Wan

American ginseng reduces blood sugar

2019-05-17T23:33:00.000-07:00

The use of herbs in North America has increased dramatically over the last decade and ginseng is one of the most widely-used ones. The name "ginseng" refers to American (Panax quinquefolius) as well as Asian or Korean ginseng (Panax ginseng) -- both belong to the genus Panax and have a similar chemical makeup. Both Asian and American ginsengs contain ginsenosides, which are the substances thought to give ginseng its medicinal properties.

Ginseng is considered an "adaptogen" in herbal medicine, meaning it is an herb that helps the body to deal with various kinds of stress. Most ginseng studies have used Panax ginseng (Asian ginseng). There are some evidences suggesting that Panax ginseng may:

· help boost the immune system

· reduce the risk of cancer

· improve mental performance and well being

Laboratory studies in animals have found that American ginseng is effective in boosting the immune system, and as an antioxidant. Other studies show that American ginseng might have therapeutic potential for inflammatory diseases. A recent study from the University of Toronto just added one more disease that Ginseng may fight against, diabetes.

The researchers from the University of Toronto have found that taking American ginseng before a meal reduces blood sugar in people both with and without diabetes. The study appears in the April 9 issue of the Archives of Internal Medicine, a publication of the Journal of the American Medical Association(JAMA).

In the clinical study conducted by the UT researchers, the participants, both diabetic (Type 2) and non-diabetic, consumed capsules containing three grams of ground American ginseng either 40 minutes before or during a glucose test meal. Among participants with Type 2 diabetes, those who took the ginseng capsules experienced a 20% reduction in blood sugar levels compared to when they took placebo capsules. Among non-diabetic participants, similar reductions were only seen when the ginseng capsules were taken before, not together, with the test meal, suggesting that the timing of administration may be important.

Ginseng is a common herb as well as a food item in Asia. My favorite dish when visiting Seoul is Ginseng Chicken soup. With all these wonderful properties that the herb possesses, you might want to add this herb into your dietary regime too.

Thanks for reading.

Dr. Connie Wan

Journal Reference: Vladimir Vuksan; John L. Sievenpiper; Vernon Y. Y. Koo, American Ginseng (Panax quinquefolius L) Reduces Postprandial Glycemia in Nondiabetic Subjects and Subjects With Type 2 Diabetes Mellitus, JAMA Internal Medicine, Arch Intern Med. 2000; 160 (7):1009-1013. doi:10.1001/archinte.160.7.1009

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Research finds that a lifetime of regular exercise slows down aging

2019-05-10T23:31:00.000-07:00

The benefit of exercising on cardiovascular and brain health are well known and well researched. How about aging, you may wonder, would exercise slow down the aging process? The answer is yes according to a recent study by researchers at the University of Birmingham and King's College London, which has found that staying active keeps the body young and healthy.

The researchers set out to assess the health of older adults who had exercised most of their adult lives to see if this could slow down ageing. The study recruited 125 amateur cyclists aged 55 to 79, 84 of which were male and 41 were female. The men had to be able to cycle 100 km in under 6.5 hours, while the women had to be able to cycle 60 km in 5.5 hours. Smokers, heavy drinkers and those with high blood pressure or other health conditions were excluded from the study.

The participants underwent a series of tests in the laboratory and were compared to a group of adults who do not partake in regular physical activity. This group consisted of 75 healthy people aged 57 to 80 and 55 healthy young adults aged 20 to 36.

The study showed that loss of muscle mass and strength did not occur in those who exercise regularly. Furthermore, the cyclists did not increase their body fat or cholesterol levels with age and the men's testosterone levels remained high, suggesting that they may have avoided most of the male menopause.

More surprisingly, the study revealed that the benefits of exercise extend beyond muscle. Specifically, researchers have found that the cyclists had an immune system that did not seem to have aged. An organ called the thymus, which makes immune cells called T cells, starts to shrink from the age of 20 and makes less T cells. T cells are our body’s natural defense against infections. Reduced T cells population in old age is one of the reasons for the increased tendency to become ill as we age. In this study, however, the cyclists' thymuses were making as many T cells as those of a young person.

The research means that committing to regular exercise throughout a lifetime is a viable solution to the problem that we are living longer but not healthier. Through regular exercise, our bodies could age optimally, free from the problems usually caused by inactivity.

The take home lesson is that finding an exercise that you enjoy in whatever environment that suits you and make a habit of physical activity. You will reap the rewards of being vibrant, productive, independent, and looking fabulous throughout your life.

Thanks for reading.

Dr. Connie Wan

Journal References:

1. Ross D. Pollock, Katie A. O'Brien, Lorna J. Daniels, Kathrine B. Nielsen, Anthea Rowlerson, Niharika A. Duggal, Norman R. Lazarus, Janet M. Lord, Andrew Philp, Stephen D. R. Harridge. Properties of the vastus lateralis muscle in relation to age and physiological function in master cyclists aged 55-79 years. Aging Cell, 2018; e12735 DOI: 10.1111/acel.12735

2. Duggal et al. Major features of Immunesenescence, including Thymic atrophy, are ameliorated by high levels of physical activity in adulthood. Aging Cell, 2018

Artificial sweeteners boost blood glucose levels

2019-05-03T23:25:00.000-07:00

If you're trying to reduce the sugar and calories in your diet, you may be turning to artificial sweeteners or other sugar substitutes. You aren't alone. Artificial sweeteners and other sugar substitutes are big industries now – anywhere you turn, you will find snacks, beverages and food marketed as "sugar-free" or "diet.”

In recent years, researchers have been looking into the effects of artificial sweeteners in our health. A study on the metabolism of artificial sweeteners has found that the compounds may alter the type and function of bacteria that colonize the digestive tract and lead to elevated blood sugar levels, a harbinger of diabetes.

A research team from Weizmann Institute of Science in Israel gave mice drinking water supplemented with glucose and an artificial sweetener. The so-called non-caloric artificial sweeteners (NAS), saccharin, sucralose and aspartame, tested in the study are most common ones used in food products such as diet coke. The researchers observed that the mice developed elevated blood sugar levels compared with mice drinking water alone or water with just sugar in it. When the team gave the mice an antibiotic that wiped out gut bacteria, blood sugar levels dropped to match those of the control mice.

The researchers noted similar associations between sweeteners consumption, microbial changes, and glucose metabolism in a group of seven human volunteers in a one-week study. Previous studies have shown that dietary changes can alter gut microbe composition and function. In addition, human health and nutrition studies have shown that using artificial sweeteners to limit calories has not curbed the global prevalence of obesity. The researchers say their results raise new questions about the benefits versus safety of consuming artificial sweeteners.

The old saying that there's no such thing as a free lunch stands true in the case of artificial sweeteners. For me, eating healthy means eating everything in moderation. Evolution has shaped human to use and therefore respond to glucose as a fuel to power our biological system. Our brain, the feedback regulation to and from our brain through our senses, the digestive and metabolic enzymes and the symbiotic microbiomes in our body are all tailored to response to “glucose.” I’ve long believed that “fooling” such an intricate system with artificial sweeteners cannot and should not be the solution to global obesity epidemic. I hope you agree.

Thanks for reading.

Dr. Connie Wan

Journal Reference: J. Suez; T. Korem; D. Zeevi; G. Zilberman-Schapira; C. A. Thaiss; O. Maza; D. Israeli; N. Zmora; S. Gilad; A. Weinberger; Y. Kuperman; A. Harmelin; L. Kolodkin-Gal; H. Shapiro; Z. Halpern; E. Segal; and E. Elinav, Artificial sweeteners induce glucose intolerance by altering the gut microbiota, Nature514, 181-186 (09 October 2014)

Pain relief with yoga practice

2019-04-26T23:23:00.000-07:00

Yoga has been touted for many health benefits. In addition to building a stronger body, yoga has been shown by research to help with, among others, migraines, osteoporosis, balance and mobility issues, multiple sclerosis, inflammatory bowel disease, fibromyalgia, and ADHD. If you are suffering from back pain or arthritis pain, did you know that a growing body of research shows that yoga may provide relief?

Back pain relief

Back pain is one of the most common health problems in the United States. Four out of five Americans will suffer from it at some point. Yoga appears to help. A 2013 meta-analysis of 10 randomized controlled trials found "strong evidence for short-term effectiveness and moderate evidence for long-term effectiveness of yoga for chronic low-back pain." In fact, since 2007, the American Society of Pain guidelines have urged physicians to consider recommending yoga to patients with long-term pain in the lower back.

In one study, published in the journal Spine, people with back pain who did two 90-minute sessions of yoga a week for 24 weeks experienced a 56% reduction in pain. They also had less disability and depression than people with back pain who received standard care, such as pain medication. In addition, the results suggested a trend toward the use of less pain medication in those who did yoga.

While it is tempting to stay in bed when your back hurts, doctors no longer recommend extended bed rest. In general, the sooner you can get up and get moving, the faster you will recover. Yoga helps alleviate back pain by increasing flexibility and muscle strength. Relaxation, stress reduction, and better body awareness may also play a role.

Less arthritis pain

Exercise has been shown to help alleviate the pain and stiffness associated with osteoarthritis; however, these symptoms can make it difficult to be active in the first place. Yoga offers a gentle form of exercise that helps improve range of motion and strengthen the muscles around painful joints.

In a 2014 study of 36 women with knee osteoarthritis, those who did yoga experienced significant improvements in their symptoms compared with women who didn't do yoga. The yoga group had a 60-minute class one day a week and then practiced at home on several other days, averaging 112 minutes of yoga a week on their own. After eight weeks, they reported a 38% reduction in pain and a 35% reduction in stiffness, while the no-yoga group reported worsening symptoms.

People with rheumatoid arthritis may also benefit from yoga practice. In a 2015 study, women with rheumatoid arthritis reported improvements in their physical health, walking ability, pain levels, energy, and mood, and had significantly fewer swollen and tender joints, after doing two hour-long yoga classes a week for eight weeks.

Evidence is building for the benefits of yoga practice. Roll up your yoga mat and get to a yoga studio today. It’s good for you.

Thanks for reading.

Dr. Connie Wan

Anti-aging and Wrinkle Removal Herbs

2019-04-19T23:21:00.000-07:00

In this post, I’d like to share some top ranked anti-aging and wrinkle removal herbs based on Chinese herbal medicine. All of these herbs have been extensively used in China both for medicinal use and as food. You should be able to buy these from many online stores. Just copy paste the herb name into you google search engine. Alternatively, you should be able to find these herbs in your local Chinese herb stores. Every China town should have an herb store somewhere. Keep looking—you will find it.

As a general rule, use the whole herb and chunks or slices thereof for tea and soup; use rough powder for tea or facial scrub; and use fine powder as face wash or mask. You can also use tea as an ingredient for face toner, hair wash, or hair conditioner.

For tea or skin toner use, simmer herb slices in hot water for 5-10 min. Strain the water out. Drink as a tea. Or, cool and use as a skin toner or hair conditioner. I would recommend infuse the tea with other herbal ingredient for skin toner use.

For face wash or facial mask use, mix herb power with a grain powder such as oat or barley flower. Add a little agar or gelatin powder to increase the adhesion. Mix the powder with water, milk, or diluted honey to make a soft paste. Use as a facial mask. You can also add other ingredient as desired. Please refer to my past posts for recipes.

Ginseng (Radix et Rhizoma Ginseng)

Ginseng is known to strengthen the immune system, facilitate protein synthesis, increase metabolism, and promote peripheral blood circulation. For skincare use, the herb is known to help smooth and soften the skin, enhance elasticity, and remove wrinkles. For hair care use, the herb is known to strengthens hair, prevent graying and loss of hair, and increase the shin of hair.

Shudihuang (Radix Rehmanniae Praeparata)

Shudihuang is the cooked root of the herb, Radix Rehmanniae Praeparata. Large amount of herb could be toxic. So please use with extremely caution. The herb is known to strengthen the cardiac muscle function, increase blood pressure, constrict the blood vessels at small doses, dilate the blood vessel at large doses, possesses the characteristics of diuretics, decreases the blood sugar and inhibits carbohydrates being converted into blood sugar. For skincare use, the herb is known to moisturize and hydrate skin. For hair care use, the herb is known to prevent hair graying and hair loss.

Heshouwu (Radix Polygoni Multiflori)

Heshouwu is one of the most often used herbal ingredients in Chinese herbal hair care formulas. The herb is known to regulate the nervous and endocrine system, promote the synthesis of melanin in hair and nourish hair follicles with lecithin like nutrients. The herb is often use to treat premature hair graying or hair loss.

For skin care use, Heshouwu is often used as a soup ingredient. Regular consumption of the herb is believed to increase and strengthen capillary blood circulation and therefore nourish and beautify the skin.

Lingzhi (Ganoderma)

Lingzhi is a species of mushroom and has been used in Chinese medicine for over 2000 years. Today, it is widely used in food supplements, cooking, and skincare products in China.

The herb is known to strengthen immune system, regulate blood sugar level, control blood pressure, anti-cancer, protect liver function, and regulate sleep. The herb contains various amino acids, polysaccharides, organic acids, and ergosterin. The herb is famous for its anti-aging and anti-wrinkle function.

Dangui (Radix Angelicae Sinensis)

This herb contains volatile oil, ferulic acid, polysaccharides, amino acids, vitamins and trace elements. The herb is known to dilate capillaries and promote blood circulation. For skin care use, the herb is known to brighten and moisturize skin, soothing chapped skin, detoxify and remove dark spots. For hair care use, the herb is known to nourish and strengthen the hair.

Gouqizhi (Fructus Lycii)

The herb contains vitamins including B2, nicotinic acid and ascorbic acid (Vitamin C), minerals such as potassium, iron, and copper, polysaccharide, and anti-oxidants. The herb is known to increase peripheral white blood cells, improve the function of reticuloendothelial system, strengthen immunity, increase metabolism, and increase blood cell count. For skin care use, the herb moisturizes the skin and improves the complexion. For hair care use, the herb prevents premature hair graying.

Thanks for reading!

Dr. Connie Wan

An aging gut microbiome has been linked with heart disease

2019-04-12T23:19:00.000-07:00

A recent study, led by scientists from the University of Colorado Boulder (UCB), suggests an aging gut microbiome may be responsible for the degradation in cardiovascular heath as we grow older. The study is another addition to the growing body of evidenceaffirming the role gut bacteria plays in age-related disease.

Age-related cardiovascular disease is primarily driven by stress-mediated arterial dysfunction. We know that as a human body grows older the risk of cardiovascular disease increases. A striking 70 percent of all people in the United States between the ages of 60 and 79 suffer from some form of cardiovascular disease.

Inspired by the accumulating research pointing to the gut microbiome as a primary modulator of oxidative stress and inflammation, the UCB study looked at whether there was a direct connection between gut bacteria alterations and arterial dysfunction. To examine this, scientists used antibiotics to eliminate the microbiome of both old and young mice. After a few weeks of broad-spectrum antibiotic treatment, the young mice displayed no changes to their arterial health, however, the older mice showed major improvements across several vascular health measures. This suggests that the microorganisms in the aging mice may be responsible for vascular dysfunction.

As we age, the variety of bacteria in our microbiome diminishes. This lack of microbial diversity can result in an imbalance, called dysbiosis, which some hypothesize as the cause of many age-related diseases. To try to home in on how certain bacteria could be driving cardiovascular disease, the researchers analyzed the differences between the old and young animals' microbiome. In the old mice, the researchers saw an increased prevalence of microbes that are pro-inflammatory and have been previously associated with diseases.

Significantly, one particular metabolite appeared in much higher levels in the old mice compared to the younger mice. Trimethylamine N-oxide, or TMAO, is a metabolite that has been strongly linked to atherosclerosis and stroke, and high levels of TMAO can appear in a person's blood when large volumes of certain bacteria are present in the gut.

Scientists have long known that oxidative stress and inflammation are involved in making arteries unhealthy over time. It is hypothesized that, with age, the gut microbiota begins producing toxic molecules, including TMAO, which get into the blood stream, cause inflammation and oxidative stress and damage tissue.

It's too early to jump to any conclusions as to what all this research ultimately means. The researchers suggest that maintaining a diverse microbiome in older age may be a beneficial way to reduce cardiovascular disease risk. This, of course, is not as simple as eating a particular probiotic, but the researchers are currently investigating the impact of different diets on gut health and cardiovascular disease in human subjects.

Thanks for reading.

Dr. Connie Wan

Journal Reference: Brunt V.E., et al., Suppression of the gut microbiome ameliorates age‐related arterial dysfunction and oxidative stress in mice, The Journal of Physiology, 04 February 2019, https://doi.org/10.1113/JP277336

https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP277336

Eating fiber-rich food helps to lose weight

2019-04-05T23:17:00.000-07:00

Eat more fiber. You've probably heard it before. But have you wondered why and how the fibers are good for you?

Fiber is a carbohydrate that our body cannot digest. Fiber comes in two varieties: soluble and insoluble. Both are good for you. Soluble fiber dissolves in water, slows digestion and helps to lower glucose levels and cholesterol. Insoluble fiber doesn't dissolve in water and helps move food through your digestive system.

Most Americans don't get the daily-recommended amount of fiber in their diet, which is 25 grams of fiber per day for women and 38 grams per day for men. Now, there is a one more reason that you should load up with fiber-rich food. A study published on the American Journal of Clinical Nutritionsuggests that dietary fibers may assist in weight loss when made part of a long-term, daily diet.

In the study, 20 healthy men with an average fiber intake of 14 grams a day were given snack bars to supplement their diet. The control group received snack bars that contained no fiber; a second group ate snack bars that contained 21 grams of polydextrose, which is a common fiber food additive; and a third group received snack bars with 21 grams of soluble corn fiber. Fecal samples were collected from the participants and the bacterial genetic information in the fecal microbiome is examined.

The results showed that the ratio of Bacteroidetes and Firmicutes shifted toward more Bacteroidetes in the gut microbiome samples from the group with the fiber supplements. This shift is important because other researches have shown that the individuals with higher Bacteroidetes tend to be leaner, whereas individuals with higher Firmicutes tend to be more obese, and that having a higher fiber diet is protective against obesity.

The researchers further reported that, though there were significant “good” shifts in the gut bacterial populations with fiber supplements, populations seemed to go back to where they were before when the supplements were stopped. Therefore, taking the fiber supplements everyday is essential in maintaining a healthier gut.

Thanks for reading.

Dr. Connie Wan

Journal Reference:

H. D. Holscher, J. G. Caporaso, S. Hooda, J. M. Brulc, G. C. Fahey, K. S. Swanson. Fiber supplementation influences phylogenetic structure and functional capacity of the human intestinal microbiome: follow-up of a randomized controlled trial. American Journal of Clinical Nutrition, 2014; DOI: 10.3945/%u200Bajcn.114.092064

Drinking Water and Losing Weight

2019-03-29T23:16:00.000-07:00

We all know that water is essential for life. Unfortunately, the modern life style has deprioritized the importance of water to such a nonexistence that heavily sugared and artificially flavored soft drinks are synonymous to water. If you need a reason to quit soft drinks, here it is: drinking plain water leads to weight loss and healthier dietary habits.

Researchers from the University of Illinois examined the dietary habits of more than 18,300 U.S. adults from the data from the National Health and Nutrition Examination Survey, conducted by the National Center for Health Statistics. Participants were asked to recall everything they ate or drank over the course of two days that were three to 10 days apart. The researchers then calculated the amount of plain water each person consumed as a percentage of their daily dietary water intake from food and beverages combined. Beverages such as unsweetened black tea, herbal tea and coffee were not counted as sources of plain water, but their water content was included in the calculation.

The study found that the majority of people who increased their consumption of plain water -- tap water or from a cooler, drinking fountain or bottle -- by 1 percent reduced their total daily calorie intake as well as their consumption of saturated fat, sugar, sodium and cholesterol. Specifically, people who increased their consumption of water by one, two or three cups daily decreased their total energy intake by 68 to 205 calories daily and their sodium intake by 78 to 235 milligrams. They also consumed 5 grams to nearly 18 grams less sugar and decreased their cholesterol consumption by 7 to 21 milligrams daily.

The study results further showed that the impact of plain water intake on diet was similar across race/ethnicity, education and income levels and body weight status and that the decreases were greater among men and among young and middle-aged adults.

So next time, when the waiter asks “drinks?” – you say “Plain water please.”

Thanks for reading.

Dr. Connie Wan

Journal Reference: R. An, J. ‎McCaffrey. Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. Journal of Human Nutrition and Dietetics, 2016; DOI: 10.1111/jhn.12368

Midnight snacking makes your more susceptive to photo-aging

2019-03-22T23:06:00.000-07:00

I am a night owl -- meaning midnight snack is a must. Various surveys showed that about 20-30% of the US population operates on a night owl schedule. If you are a night owl who plans to sunbath the next day, you might want to think again before reaching for that midnight snack bowl. A resent study by researchers from the UC Irvine suggest that eating at abnormal times disrupts the biological clock of the skin, which leads to the reduced ability of certain skin enzyme to protect us against the sun's harmful UV radiation.

In the study, the mice were fed only during the day -- an abnormal eating time for the otherwise nocturnal animals. The animals were exposed to UV radiation day and night. The result showed that the group sustained more UV-caused skin damage during the day than during the night. This means that the animals’ skin is more UV sensitive during the day, which should not be the case naturally.

Further investigation showed that this outcome occurred because an enzyme that repairs UV-damaged skin -- xeroderma pigmentosum group A (XPA) -- shifted its daily cycle to be less active in the day. The shift was caused by the abnormal feeding time. In comparison, mice that fed only during their usual evening times did not show altered XPA cycles and were better protected against daytime UV rays.

Although further research is needed, the finding suggests that eating late at night could cause a harmful shift in your skin clock and reduce skin’s ability to protect against UV radiation.

Human circadian rhythm (also known as sleep/wake cycle or body clock) is a natural, internal system that’s designed to regulate feelings of sleepiness and wakefulness over a 24-hour period. Previous researches have shown that eating schedules affect the circadian rhythm, which in turn affects liver functions and energy metabolism. For example, it is observed that the time of day food is eaten is more critical to weight loss than the amount of calories ingested. This study by UV Irvine researchers is the first one affirmatively linking the eating time, circadian rhythm and skin functions.

What’s the take home message? Eating late at night may make you more vulnerable to sunburn and consequently other detrimental longer-term effects such as skin aging and skin cancer. I know that I am going to skip that midnight ice cream today.

Thanks for reading.

Dr. Connie Wan

Journal Reference: Hong Wang, Elyse van Spyk, Qiang Liu, Mikhail Geyfman, Michael L. Salmans, Vivek Kumar, Alexander Ihler, Ning Li, Joseph S. Takahashi, Bogi

Essential oil facial message for a radian skin

2019-03-15T23:08:00.000-07:00

Skin needs to be nourished. Well-nourished skin maintains good elasticity and moisture level, which slows down the aging process and helps to achieve healthy and younger looking skin. Regular facial message allows good blood circulation to the skin, which leads to firmer, more radiant skin with minimized fine lines and wrinkles.

You will need message oil or cream for a facial message. Here are a few receipts for homemade message oils. Pick your favorite scent and give it a try.

· Sweet almond oil (4mL), Vitamin E oil (1mL), an essential oil of your choice (Jasmine, rose, lavender, lemon, orange, etc.) – 5mL total should be enough for your facial message. For me, the divinely aromatic scent of jasmine or rose oil in itself is a treat.

· Jojoba oil (2mL), avocado oil (2mL), an essential oil of your choice (see above).

· Avocado oil (4mL), Vitamin E oil (1mL), an essential oil of your choice.

· Some people use olive oil. I notice that olive oil tends to clog up the pores and causes acne. So, use with caution.

Facial message can be very simple. You only need to spend about 15 minutes a day to achieve good results. To help you get started, here are the steps for the facial message in my practice:

· Spread a thin layer of message oil on your face; message with your middle finger and ring finger.

· Make a circular motion from your temple to the middle of the forehead; 10 laps on each side.

· Make a clockwise circle around eye sockets starting from the inner corner of the eye; 10 laps on each side.

· Starting from the inner corner of the eye through the eye belly press outward to slightly push hard to the temples; 10 stroke on each side.

· Make strokes up and down the nose bridge; 10 times.

· Make upward stoke from the corner of the mouth up to the side of the nose; 10 times.

· From the center of the upper lip, make outward stroke to the cheeks; 10 time each side.

· Start from the chin, in a clockwise manner, make upward circular motion to the temple and push hard on the temple; 10 time each side.

· Wipe off the excess message oil. Follow with a moisturizer.

Enjoy!

Dr. Connie Wan

Exercise keeps your brain fit

2019-03-08T23:15:00.000-08:00

We have now discovered many benefits of exercisefor cardiovascular health, weight loss, stress management, and mood lifting. Mounting evidences are suggesting that exercise can boost brain function and protect against dementia. This makes great physiologic sense: increased blood flow to the brain means more oxygen and nutrients in and toxins out. But are those anecdotal evidences pointing to a real benefit? The answer is a resounding yes, according to a group of exercise physiologists in Australia.

The Australian scientists examined over 10,000 quality studies of exercise and brain function. The scientists then narrowed their list down to 39 studies; each study fits the following criteria:

· The study included people over 50 years old;

· The study tested at least four weeks of supervised exercise intervention;

· Each study included a validated measure of brain function at the beginning and end of each study; and

· The study included healthy people or those with mild cognitive impairment, but excluded people with neurological or psychiatric diagnoses like strokes or depression.

The researchers then took the data from those studies and applied statistical analyses to evaluate:

· the types of exercise (cardio, resistance training like weights, both, yoga, or tai chi)

· the exercise intensity (low, medium, high)

· the duration, in minutes

· frequency (how often) and length (1 to 3 months, 3 to 6 months, or over 6 months)

· various brain functions (general cognition, attention, executive function, and memory).

Based on the data, the researchers observed that any moderate cardio exercise performed regularly for at least 45 minutes, regardless of frequency or length, improved multiple cognitive functions, as did resistance training; and Tai chi improved memory. These results were seen regardless of baseline cognition, meaning even people with early dementia saw benefits. Yoga did not have a statistically significant effect, but the authors point out that there were fewer articles testing tai chi and yoga interventions.

The researchers concluded that many types of exercise can improve memory, and that specific exercise may be tailored to improving specific cognitive functions.

The take home message is that an active lifestyle benefits the brain health and potentially boosts your brain function. If you want to feel and function better, do something active -- take walk briskly, climb the stairs instead of taking the elevator, jog, hike, cycle, do aerobics, or dance around, or, take a Pilates class, lift some weights, perhaps even get some yard work or home improvements done. You will have a better brain to show for the work.

Thanks for reading.

Dr. Connie Wan

Journal Reference: Joseph Michael Northey, Nicolas Cherbuin, Kate Louise Pumpa, Disa Jane Smee, Ben Rattray, Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis, British Journal of Sports Medicine, March 2017.

Stop Inflammation with an anti-inflammatory (AI) Diet

2019-03-02T20:01:00.000-08:00

Large volume of recent researches has shown that low-grade systemic inflammation leads to metabolic diseases ranging from cardiovascular diseases, type 2 diabetes, obesity, dementia, chronicle pain, and aging. Other than medications, stopping inflammation should start with an everyday anti-inflammatory (AI) diet. Benefits of a healthy AI diet include the reduced risks of heart diseases and cancers, reduced incidences of autoimmune diseases, weight loss, improved insulin sensitivity, and slowed aging process in general.

A healthy AI diet should include a balance of nutrient-dense foods such as protein, carbohydrates and fat with lots of vegetables and limited amount of fruits. Stick with a few basics when creating on your own AI diet:

· Eat low-fat protein such as lean meat and beans;

· Eat whole grains and avoid refined carbohydrates;

· Eat omega-3 rich food such as nuts, flaxseed and fish;

· Eat antioxidant rich food such as cruciferous vegetables, tomatoes, artichokes, leafy greens, peppers, deep-colored fruits, sweet potato, dark chocolate, coffee, and tea;

· Incorporate anti-inflammatory herb into your diet such as ginger, turmeric and garlic;

· Reduce omega-6 fatty acids intake such as margarine and vegetable oils such as corn, soybean, and canola; and

· Avoid trans mono-saturated fatty acid (meaning processed food).

The AI diet is neither a magic panacea nor a quick-fix treatment. However, long-term consumption of an AI diet offers steady health improvement. With so many AI food options that are available, following an AI diet is not difficult. Stick to it, you will see the improvement on your general well being.

Thanks for reading.

Dr. Connie Wan

Beautify from inside out with woman’s ginseng Angelica Sinensis

2019-03-01T11:37:00.001-08:00

Chinese herbal medicine is rich in knowledge and tips for skincare. Several years ago, I spent several weeks of my spare time studying and translating the skincare and dermatology chapter of the Shennong Bencaojing (Chinese: 神农本草经; also know as The Classic of Herbal Medicine), a classic herbal medicine book written by the mythical Chinese sovereign Shennongaround 2800 BC. The book provides beautifying herbs used for both systematic and symptomatic skincare purpose. In this post, I am introducing you to one the best-known beauty herbs from Chinese herbal medicine, Angelica Sinenesis (known in Chinese as Dang gui).

Ancient Chinese believes that Angelica Sinensis, which is also known as “woman’s ginseng,” “tones blood and regulates menses; invigorates and harmonizes blood; moistens intestines and moves stool.” The herb is famous for restoring hormonal balance. Consequently, Angelica Sinensis is often used for treating female reproductive system related problems such as irregular menstrual cycle, menstrual cramp, even PMS.

For skincare purpose, the herb has been found to improve circulation in the skin, detoxify the skin cells, clear blemishes, and brighten the complexion. Therefore, it can be used for treating acne, brown spots, freckles, and hair loss.

Chemically, Angelica Sinensis is rich in essential oils (safrole, ligustilide, butylidenphthalide, valerophenone-o-carboxylic acid), falcarindio, furo-coumarin (bergapten), trace elements, and Vitamins (nicotinic acid, folic acid, B12, and A).

For systematic use, Angelica Sinensis can be taken as tea or incorporated into food recipes. For tea, here is an ancient recipe you can try: stew two slices of Angelica Sinensis, one slice of Astragalus, 4-5 dried longan fruits, and 4-5 dried dates with boiling water for 10 minutes. Decant and enjoy the slightly sweet tasting tea.

For cooking, throw a few slides Angelica Sinensis in beef or pork bone stew. You won’t taste Angelica Sinensis in the soup at all. In fact, I noticed that the herb helps to bring more flavors to the soup.

For skincare application, boil Angelica Sinensis with water for 15 minutes. Use lots of slices if you want to make a concentrated herbal extract. Cool down. You can incorporate the extract in your homemade skincare recipes such as lotions, face wash, facemask, toners, or astringents. Store the extra in the refrigerator. One last note, use ceramic, porcelain, or glass container for Angelica Sinensis skincare products. Avoid metal containers.

Thanks for reading!

Dr. Connie Wan

Essential oil facial message for a radian skin

2019-02-25T13:37:00.001-08:00