Transmutable Explorations

Author: Jason

  • Importance of Circadian Rhythm for Optimal Health

    Importance of Circadian Rhythm for Optimal Health

    In my quest to become a healthier person, I quickly discovered that honoring our natural circadian rhythm is one of the most beneficial things that you can do. The complex and fascinating internal processes that keep our bodies ticking like well-oiled machines govern much more than just our sleep-wake cycles; they influence our energy levels, hormone release, body temperature, and even our metabolism. Understanding and aligning with our circadian rhythm can lead to improved sleep, enhanced energy, and overall better health.

    What is the Circadian Rhythm?

    Circadian rhythm is a general term for the physical, mental, and behavioral changes that follow a roughly 24-hour cycle. Most living things exhibit a circadian rhythm. Our bodies have evolved to sync with the natural day-night cycle. Nearly every organ has its own circadian rhythm that is controlled by a complex biological clock.

    The Biological Basis of Circadian Rhythm

    At the heart of our circadian system is the suprachiasmatic nucleus (SCN), a group of neurons located in the hypothalamus of the brain. Often referred to as the “master clock,” the SCN receives direct input from the eyes, allowing it to synchronize with the external light-dark cycle. This synchronization is achieved through a complex interplay of genes and proteins that create a feedback loop, oscillating in an approximately 24-hour cycle.

    Key Components of the Circadian System

    1. Genes and Proteins: Several core clock genes, such as CLOCK, BMAL1, PER, and CRY (You can see how all of these impact your specific Circadian Rhythm by using SelfDecode), work together to create the circadian oscillation. These genes are expressed and then repressed in a cyclic manner, driving the rhythmic activity of the SCN and, ultimately, the entire body.
    2. Neural and Hormonal Signals: The SCN communicates with the rest of the body through neural and hormonal signals. It connects to various brain regions, including the pineal gland, which secretes the hormone melatonin in response to darkness. Melatonin helps regulate sleep-wake cycles and has powerful antioxidant and anti-inflammatory properties.
    3. Peripheral Clocks: Almost every cell in the body contains peripheral clocks, which are synchronized by the SCN but can also be influenced by local cues, such as feeding times or physical activity. These peripheral clocks regulate a wide range of physiological processes, including metabolism, immune function, and cell repair.

    Types of “Clocks”

    Circadian rhythm can be categorized into several types of “clocks”, each governing different aspects of our physiology and behavior:

    1. Sleep-Wake Cycle: Perhaps the most well-known component of circadian rhythm, this cycle regulates our sleep patterns, with most people experiencing a period of sleepiness at night and alertness during the day.
    2. Body Temperature: Our core body temperature follows a circadian pattern, typically peaking in the late afternoon and reaching its lowest point a few hours before wake time.
    3. Hormone Release: Many hormones, including melatonin, cortisol, insulin and growth hormone, are secreted in a circadian manner.
    4. Metabolic Processes: Our metabolism, including glucose and lipid metabolism, is regulated by circadian rhythm as well as appetite and energy expenditure.
    5. Organ Function: Various organs, including the liver, heart, and lungs, exhibit circadian variations in function. For example, heart rate and blood pressure follow daily patterns.

    Factors Affecting Circadian Rhythm

    Several internal and external factors can influence our circadian rhythm, including:

    1. Light: The primary driver for our circadian system, light helps synchronize our internal clock with the external environment. Both natural and artificial light sources can impact our circadian rhythm, with blue light having the strongest effect.
    2. Melatonin: often referred to as the “hormone of darkness,” melatonin is secreted by the pineal gland in response to darkness and helps promote sleep onset. Exogenous melatonin supplements can also influence circadian rhythm, often used to treat jet lag or shift work disorder.
    3. Feeding Times: Food intake can act as a modulator for peripheral clocks, particularly in the liver and pancreas. Consistent meal times can help reinforce circadian rhythm, while irregular eating patterns may disrupt them.
    4. Physical Activity: Exercise can influence circadian rhythm, with regular physical activity helping to synchronize peripheral clocks and promote better sleep.
    5. Aging and Health Status: Circadian rhythm can change with age and may be disrupted in various health conditions, such as obesity, diabetes, and neurodegenerative diseases.

    By understanding the complex workings of our circadian system, we can better appreciate the importance of maintaining synchronization with our internal clocks.

    Why Adhering to Circadian Rhythm is Important

    1. Sleep Quality: Aligning with your circadian rhythm promotes better sleep quality, helping you fall asleep faster, deepen your sleep, and wake up feeling refreshed.
    2. Energy Levels: When your body is in sync with its natural rhythm, you’ll experience more stable energy levels throughout the day, reducing fatigue and increasing productivity.
    3. Hormone Regulation: Circadian rhythm influences the release of hormones that are responsible for sleep, stress, and blood sugar regulation. Disrupting these rhythms can lead to imbalances, contributing to various health issues.
    4. Metabolism and Weight Management: Your body’s internal clock regulates metabolism and appetite. Misalignment can lead to weight gain, obesity, and metabolic disorders.
    5. Mental Health: Circadian disruptions have been linked to mood disorders, depression, and anxiety. Maintaining a healthy rhythm can support better mental health.

    How to Align Lifestyle Habits with Circadian Rhythm

    Now that we have a solid understanding of what circadian rhythm are and why they matter, let’s explore how to align our lives with these natural cycles to optimize our health, energy, and overall well-being. Here are some practical tips to help you live in harmony with your body’s internal clock.

    Establish a Consistent Sleep Schedule

    Maintaining a regular sleep-wake cycle is crucial for reinforcing your circadian rhythm. Aim to:

    • Go to bed and wake up at the same time every day, even on weekends. This helps train your body to expect sleep at a specific time.
    • Prioritize getting enough sleep. Most adults need 7-9 hours of sleep per night for optimal health and functioning.
    • Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation exercises. Avoid stimulating activities and screens.

    Maximize Light Exposure

    Light is the primary cue for your circadian system, so make the most of it:

    • Spend time outdoors daily, especially in the morning. Natural light helps synchronize your internal clock and promotes alertness.
    • Let natural light into your workspace or home during the day. If you’re unable to get outside, sitting by a window can also be beneficial.
    • In the evening, minimize exposure to artificial light, particularly blue light emitted by electronics. Consider using blue light-blocking glasses or installing apps that reduce blue light emission.

    Time Your Meals

    Consistent meal times can help reinforce your circadian rhythm and support better metabolism:

    • Eat breakfast about 90 minutes after waking up to kickstart your metabolism and provide your body with the energy it needs to start the day.
    • Try to eat meals at the same time each day. Focus on nutrient-dense foods that support overall health.
    • Try to finish eating 2-3 hours before bedtime to allow your body to digest food and transition into a state of rest.

    Exercise Regularly

    Physical activity can help synchronize your peripheral clocks and promote better sleep:

    • Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Focus on activities you enjoy doing.
    • Time your workouts strategically: exercising in the morning or early afternoon can help reinforce your circadian rhythm, while evening workouts may interfere with sleep for some people.
    • Listen to your body and adjust the intensity and timing of your workouts as needed, especially if you’re feeling fatigued or unwell.

    Practice Stress Management

    Chronic stress can disrupt your circadian rhythm, so make stress reduction a priority:

    • Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, or progressive muscle relaxation.
    • Engage in hobbies and activities that bring you joy and help you unwind, such as reading, painting, or spending time in nature.
    • Maintain strong social connections, as social support can buffer the effects of stress on your body and mind.

    Limit Caffeine and Alcohol

    Both substances (especially late in the day) can interfere with sleep quality and disrupt your internal clock:

    • Limit caffeine consumption, especially in the late afternoon and evening. Remember that caffeine can stay in your system for up to 8 hours.
    • Be mindful of alcohol consumption, as it can fragment sleep and lead to poorer sleep quality. If you choose to drink alcohol, do so in moderation and avoid drinking close to bedtime.

    Create a Sleep-Conducive Environment

    Your sleep environment plays a significant role in the quality of your rest:

    • Keep your bedroom cool, dark, and quiet. The ideal sleep temperature is typically between 60-67°F (15-19°C).
    • Invest in a comfortable mattress and pillows that support your preferred sleep position.
    • Use earplugs, an eye mask, or a white noise machine if needed to block out disturbances and create a more peaceful sleep environment.

    Be Mindful of Jet Lag and Shift Work

    Traveling across time zones or working irregular hours can disrupt your circadian rhythm:

    • If you’re a frequent traveler, try to adjust your sleep schedule gradually before your trip, and use light exposure and melatonin supplements strategically to help your body adapt to the new time zone.
    • For shift workers, prioritize consistent sleep schedules, create a dark, quiet sleep environment, and consider using melatonin or caffeine strategically to promote alertness and sleep.

    Listen to Your Body

    Pay attention to your body’s natural cues and rhythms:

    • Some people may feel more alert and productive in the morning, while others peak in the evening. Embrace your sleep chronotype and structure your schedule accordingly, when possible.
    • If you feel tired, rest. Pushing through fatigue can lead to further disruption of your circadian rhythm and negatively impact your health.

    By aligning your lifestyle habits with your circadian rhythm, you’ll likely experience improved sleep, sustained energy, and enhanced overall health. Embrace the natural ebb and flow of your body’s internal clock, and let it guide you to a more balanced, harmonious life.

  • Ode to the Paw Paw Tree

    Ode to the Paw Paw Tree

    As I wander through the lush forests and verdant valleys of northeastern America, I am often struck by the unassuming beauty of the paw paw tree (Asimina triloba). With its broad, drooping leaves and clusters of maroon flowers, this native species is often overlooked, yet it holds a profound significance in the history and culture of the United States. I aim to rekindle the appreciation for this forgotten fruit and explore why the paw paw tree is an integral part of our heritage.

    The Paw Paw Tree?

    The paw paw is a fruit bearing tree native to eastern North America. It is a member of the same flowering plant family that includes ‘soursops’. Paw Paw leaves and fruit are decidedly tropical in appearance. Due to this, the tree looks out of place in the understory of the forests where it is found. Paw Paws are the largest tree fruit native to the United States. The fruit has a soft, custard-like texture with a sweet, slightly tangy flavor.

    Historical and Cultural Significance

    The paw paw tree has been a silent witness to the unfolding of American history. Native American tribes prized the tree for its nutritious fruit, which was a staple in their diet. The tree was also revered for its medicinal properties. Early European settlers adopted the paw paw from the indigenous populations, incorporating it into their own cuisine and traditions.

    The paw paw tree has connections to some of America’s most influential figures. Thomas Jefferson, the third President of the United States, was known to have cultivated paw paw trees at Monticello, his beloved estate in Virginia. The tree’s presence in Jefferson’s gardens underscores its importance in the early American landscape. Moreover, the famous explorers Lewis and Clark encountered the paw paw during their historic journey across the continent, documenting its existence and touting its value as a food source.

    Ecological Importance

    Beyond its historical significance, the paw paw tree is also an ecological treasure. The tree’s broad leaves provide shade, creating a microclimate that supports a diverse range of plant and animal species. The fruit is an essential food source for various wildlife. By preserving and promoting the paw paw tree, we can help maintain the rich biodiversity of these ecosystems.

    Food Source

    The paw paw fruit (and ecosystem created by the tree) provides a food source for several types of wildlife, including:

    1. Mammals: Raccoons, opossums, foxes, and other mammals feed on the fruit, helping to disperse seeds and propagate new paw paw trees.
    2. Birds: Many bird species, such as the yellow-billed cuckoo and the tufted titmouse, consume the fruit, while others, like the wood thrush, eat the insects that inhabit the tree.
    3. Insects: The paw paw tree is a host plant for several insect species, including the zebra swallowtail butterfly, whose caterpillars feed exclusively on paw paw leaves.

    Ecosystem Engineering

    Paw paw trees contribute to the structure and diversity of their ecosystems through:

    1. Shade provision: The tree’s broad leaves create a shaded understory, which supports a range of shade-tolerant plant species and provides habitat for various animals.
    2. Soil stabilization: Paw paw trees have a deep root system, which helps to stabilize the soil and prevent erosion.
    3. Resiliency: Paw paw trees have very few insect pests and diseases. Due to substances in the leaves and bark, deer avoid them. This makes them an ideal tree in cases where local conditions may make other trees poor choices.

    Modern-Day Revival

    In recent years, there has been a resurgence of interest in the paw paw tree, driven by the growing demand for locally sourced and sustainable food options. Chefs, food enthusiasts, and environmentalists are rediscovering the tree’s culinary and ecological significance. Due to this, people are investigating ways to promote its cultivation and conservation.

    Culinary Significance

    The paw paw fruit is a gastronomic delight, with a flavor profile that is often described as a combination of banana, mango, and pineapple. The fruit’s creamy texture and sweet taste make it a versatile ingredient, suitable for a range of culinary applications. Paw paw can be enjoyed raw, used in baked goods, or as a topping for yogurt or oatmeal. It’s also a popular ingredient in smoothies, ice cream, and desserts. The paw paw is also the only fruit that contains all of the essential amino acids.

    Despite its borderline ‘delicacy’ status, the paw paw fruit is notoriously difficult to enjoy outside of foraging for it in nature. This is due to several factors that affect its cultivation, harvesting, and distribution. Here are some challenges that make enjoying a paw paw in our modern culture difficult:

    1. Perishability: Paw paw fruit is highly perishable, with a short shelf life of typically 3-5 days after ripening. This makes it challenging to transport and store the fruit without significant spoilage.
    2. Fragility: Paw paws are easily bruised and damaged during handling, which can lead to spoilage and reduced quality. In addition to this, the paw paw will not ripen after it is picked from the tree. The best tasting fruit can usually be found immediately after it falls from the tree.
    3. Cultivation challenges: Paw paw trees are not as widely cultivated as other fruit trees, partly due to the difficulties in propagating and growing them on a commercial scale. Paw paw trees have specific requirements, such as shade, moist soils, and a narrow temperature range. In addition to this, they are unable to self-pollinate.

    Growing Paw Paw Trees

    On a small scale though, paw paw trees are relatively easy to cultivate. The trees prefer well-drained soil and partial shade, making them suitable for woodland gardens or permaculture designs. Paw Paw will send up clonal shoots near them, but this will ultimately lead to a lack of fruit due to the lack of genetic diversity. To get the best fruit, you need transplant plants from different locations. The clonal nature of these trees sometimes make this difficult because you miss the developed root structure. It’s often best to propagate via seed or grafting. Propagation via seed requires an extensive period of cold stratification.

    The paw paw tree is a testament to the complex and multifaceted history of America. Its significance extends far beyond its role as a food source, speaking to the intricate relationships between the land, the indigenous populations, and the early European settlers. So, the next time you find yourself wandering through the eastern North American wilderness, take a moment to seek out and appreciate this unassuming yet extraordinary tree – and, if you’re lucky, savor the sweet taste of its forgotten fruit!

  • Postbiotic Metabolites

    Postbiotic Metabolites

    The human gut microbiome is a bustling ecosystem of trillions of microorganisms. It has become a focal point in modern health science. You likely have heard discussion of probiotics and maybe even prebiotics, but have you heard about postbiotic metabolites? They are the latest and maybe most intriguing components of the gut microbiome currently being discussed. These are not just byproducts of the interaction of probiotics; they are powerful mediators of health, influencing everything from immune function to mental well-being.

    What Are Postbiotic Metabolites?

    Postbiotics are the metabolic end products of probiotic bacteria and other beneficial microbes. Unlike probiotics, which are live organisms, postbiotics are non-living, bioactive compounds. Beneficial bacteria produce postbiotic metabolites as they interact with our digestive system. Postbiotic metabolites act as the microbiome’s “messengers,” communicating with our cells to regulate digestion, immunity, and even brain function.

    There are various mechanisms that result in the production of postbiotic metabolites. The most common ways, include fermentation, degradation of complex molecules, or the synthesis of new compounds. Think of them as the far from useless “waste products” of microbial activity.

    Why Postbiotics Matter

    Postbiotic metabolites bridge the gap between diet, microbiome, and human physiology. Unlike probiotics, they bypass challenges like bacterial survival in the gut, making them a promising tool for targeted therapies. Their benefits extend beyond digestion:

    • Strengthen Gut Barrier Integrity: Aid in preventing “leaky gut” and systemic inflammation.
    • Mental Health: Some gut-derived metabolites are neurotransmitters that highlight the microbiome’s role in mood disorders. The understanding of postbiotic metabolites have given rise to the term: the gut-brain axis.
    • Modulate Immunity: Help in balancing immune responses to avoid overreactions (allergies) or underreactions (infections).
    • Combat Pathogens: Creating an inhospitable environment for harmful microbes.
    • Personalized Medicine: Tailored postbiotic supplements could address individual gut imbalances that assist in targeting specific health issues.

    Key Postbiotic Metabolites and Their Benefits

    Postbiotic metabolites come in several forms. They can be enzymes, organic acids, peptides, and other signaling molecules. Some common classes of postbiotics include:

    Short-Chain Fatty Acids (SCFAs)

    SCFAs include butyrate, propionate, and acetate. They are produced by the fermentation of dietary fibers by beneficial microorganisms. Some benefits of SCFAs include:

    • Energy Source: SCFAs fuel colon cells, maintaining gut barrier integrity.
    • Anti-Inflammatory: Butyrate suppresses inflammation, reducing risks of conditions like Crohn’s disease.
    • Immune Modulation: Propionate supports immune cells and regulates metabolism.
    • Mental Health: Linked to reduced anxiety and depression via gut-brain axis signaling.

    Bacteriocins

    Bacteriocins are bioactive peptides typically synthesized by lactic acid bacteria. They are made when proteins are broken down by bacterial enzymes. The main benefit of bacteriocins is that they inhibit the growth of harmful microbes and play a key role in maintaining gut balance. Another byproduct of bacteriocins is Beta-Glucuronidase. This compound helps recycle hormones and support liver detox pathways by breaking glucuronic acid bonds making them water soluble and easier to excrete.

    Exopolysaccharides (EPS)

    Exopolysaccharides are complex carbohydrates (sugars) secreted by bacteria like Bifidobacterium infantis.

    EPS have several benefits:

    • Gut Barrier Support: EPS bind to intestinal cells, reinforcing the mucosal lining and preventing “leaky gut.”
    • Detoxification: EPS have been shown to adsorb heavy metals and pathogens, reducing their harm in the treatment of wastewater. This is theorized to also occur in the microbiome.
    • Probiotic Enhancer: Protect beneficial bacteria from stomach acid, improving survival. This is an important consideration when using probiotics to try to increase gut microbiome diversity.

    Hydrogen Sulfide (H₂S)

    Some microorganisms produce H₂S via the fermentation of undigested carbohydrates. Sulfate-reducing bacteria also produce this from sulfur-containing amino acids.

    The benefits of H₂S include:

    • Promotes Cardiovascular Health: Dilates blood vessels, which may help in lowering blood pressure.
    • Neuroprotection: May slow Alzheimer’s progression by enhancing mitochondrial function.
    • Anti-Inflammatory: Reduces colitis severity by suppressing pro-inflammatory cytokines.

    Vitamins

    Bacteria like Bifidobacterium and E. coli are responsible for synthesizing many of the B vitamins and Vitamin K in the microbiome. B vitamins are necessary to aid energy production, brain function, and red blood cell formation. Vitamin K is essential for blood clotting and bone health.

    Lactate

    Lactate is produced by Lactobacillus during anaerobic fermentation of simple carbohydrates.

    The main benefits of lactate include:

    • pH Regulation: Lowers gut acidity, preventing pathogen overgrowth.
    • Energy for Gut Cells: Serves as a substrate for colonocytes.
    • Microbiome Balance: Supports growth of beneficial microbes like Bifidobacteria.

    Urolithins

    Urolithins result from the transformation of ellagitannins by the gut bacteria. Studies have shown urolithins to have wide ranging impacts on muscle fitness, mitochondrial support and longevity. They are a postbiotic metabolite that is highly dependent on having the right gut microbiome diversity.

    Neurotransmitters (Indirect Influence)

    While not strictly microbial metabolites, gut bacteria heavily influence production of the following neurotransmitters:

    Gamma-Aminobutyric Acid (GABA)

    GABA is produced by certain beneficial bacteria, such as Lactobacillus brevis and Bifidobacterium dentium. It plays a crucial role in regulating gut motility, stress response, and mood.

    Serotonin

    Over 90% of the body’s serotonin is made in the gut, influenced by bacteria like Enterococcus and Streptococcus. Regulation of mood, appetite, and gut motility are all influenced by serotonin.

    Catecholamines

    Catecholamines are a class of neurotransmitters including dopamine, norepinephrine and epinephrine. Both the gut and the brain produce catecholamines. They are involved in regulating stress response, mood, and motivation.

    Histamine

    Several varieties of beneficial bacteria produce histamine. It plays a role in regulating gut motility, immune response, and allergic reactions. Often, the immunity modulation effects of other postbiotic metabolites is related to the production and regulation of histamine.

    Glutamate

    Lactobacillus and Bifidobacterium produce glutamate. Glutamate is an excitatory neurotransmitter. It has involvement in regulating gut motility, learning, and memory.

    Acetylcholine

    Acetylcholine plays a role in regulating gut motility, muscle contraction, and cognitive function.

    How to Boost Postbiotic Production

    Based on what we now know about postbiotic metabolites, some strategies to boost postbiotic metabolite production might be obvious. The ultimate goals are to increase probiotic diversity and create an environment to encourage the best probiotics to thrive. These include:

    1. Eat Diverse Fibers: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria.
    2. Fermented Foods: Yogurt, kimchi, and kefir introduce probiotic strains that produce postbiotics.
    3. Polyphenol-Rich Foods: Berries, dark chocolate, and green tea enhance microbial diversity.

    While these are your best strategies for encouraging postbiotic metabolites, there are no emerging products that isolate specific metabolites. Unlike probiotics (live bacteria) or prebiotics (food for bacteria), postbiotics are non-living compounds. This makes them stable, easy to store, and potentially more targeted in their effects.

    Because of the difficulty for most people to produce urolithins, this is one of the main metabolites that people have been taking as a supplement. I used to take probiotics, but noticed via testing that that didn’t always lead to beneficial impacts to my microbiome. I’ve since switched to focusing more on diet, making sure I get plenty of prebiotics and have recently added in Dr. Ohhira’a original probiotic product. This mainly consists of a ton of postbiotic metabolites created via a fermentation process that mimics what occurs in the gut.

    The Future of Postbiotics

    Postbiotic metabolites represent a new frontier in gut health research, offering a deeper understanding of the intricate relationships between the microbiome, gut, and brain. Researchers are now exploring postbiotic therapies for various conditions. Unlike probiotics, which may struggle to colonize the gut, postbiotics offer a direct way to harness the microbiome’s benefits without relying on live bacteria. By harnessing the power of these metabolites, we may be able to develop novel therapeutic strategies, proving that the microbiome’s influence extends far beyond its microbial residents. Have you tried postbiotics? Drop a line in the comments with your experience!

  • Maintaining Eye Health

    Maintaining Eye Health

    I have suffered from pretty severe myopia for most of my life. Long ago, I just accepted that my eyes would likely keep getting worse. Surprisingly, my prescription has remained unchanged for the last decade! Even though every year, my eye doctor tells me, “this is probably the year you’ll need reading glasses”, so far, this hasn’t come to pass. Read on for the regular practices that I’ve been following for maintaining eye health.

    What Am I Trying to Prevent?

    When I say “maintaining eye health”, what exactly do I mean? I’m really trying to prevent common issues that normally occur with aging. This includes the need for bifocals or reading glasses, often caused by presbyopia. It also includes preventing age related macular degeneration and other diseases of the eye. I’m not really trying to improve my vision, just stave off what many people consider normal aging related eye issues.

    How Am I Maintaining Eye Health?

    First, I’m not interested in any form of surgery in order to fix the aging related issues that I’ve mentioned. I also feel that bumping up the font size on my computer/mobile devices is a cheat. So what am I doing that seems to be working?

    Exercise

    Regular exercise is a crucial component of maintaining overall health, and its benefits extend to eye health as well. Exercise has been shown to reduce the risk of age-related macular degeneration (AMD), cataracts, and other eye diseases. Here are some ways regular exercise helps maintain eye health:

    1. Improves Blood Flow and Oxygenation: Exercise increases blood flow and oxygenation to the eyes, which helps to nourish the retina and other eye tissues. This can reduce the risk of AMD, which is caused by a lack of oxygen and nutrients to the retina.
    2. Reduces Inflammation: Exercise has anti-inflammatory effects, which can help to reduce inflammation in the eyes and reduce the risk of eye diseases such as AMD and uveitis.
    3. Lowers Blood Pressure: Regular exercise can help to lower blood pressure, which can reduce the risk of eye damage caused by high blood pressure, such as hypertensive retinopathy.
    4. Improves Insulin Sensitivity: Exercise can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes, a major risk factor for diabetic retinopathy.
    5. Reduces Oxidative Stress: Exercise has antioxidant effects, which can help to reduce oxidative stress in the eyes and reduce the risk of eye diseases such as AMD and cataracts.
    6. Improves Visual Processing: Exercise has been shown to improve visual processing and cognitive function, which can help to reduce the risk of age-related cognitive decline and improve overall eye health.

    Specific Exercises that Benefit Eye Health

    While all forms of exercise can benefit eye health, I also employ exercises that are specifically targeted at the eye (also known as orthoptics). I find the following to be most effective:

    • Focus Related Exercises: Specifically while working on the computer during the day, at least twice an hour, I make it a point to stop what I’m doing and focus on a distant object for a few seconds. This is one of the reasons now that I always setup my workspace so I’m in front of a window and can look outside at a distant object.
    • Around the World: I started this when I found out that it’s really effective at enhancing my focus at the start of the day. I later discovered that it’s referred to as the ‘Around the World’ exercise and specifically targeted at countering presbyopia. It’s fairly simple, while keeping your head still, you look upwards with both eyes and hold for a few seconds. Then repeat this to the right, down and to the left. Finally rotate both eyes slowly in both the clockwise and counter clockwise directions.

    Nutrition

    The state of the art research on using nutrition in maintaining eye health comes from the Age-Related Eye Disease Studies (AREDS/AREDS2). AREDS determined the type and precise amount of nutrients to help prevent/improve age related macular degeneration. The AREDS recommended ingredients include:

    • Vitamin C 500 mg
    • Vitamin E 400 IU
    • Copper (cupric oxide) 2 mg
    • Zinc 80 mg
    • Lutein 10 mg
    • Zeaxanthin 2 mg

    For a long time, I was purchasing and weighing out each of these myself. I recently switched to this product since it’s much more convenient. It also uses a better source of Vitamin E than is widely available and is free of any added fillers. This same company also makes low zinc versions (in case you get plenty of zinc elsewhere).

    Gabor Patches: A Novel Approach to Vision Therapy

    Gabor patches are a type of visual stimulus used in vision therapy to improve visual processing and perception. These patches consist of a series of parallel lines with varying orientations and spatial frequencies. Research has shown that Gabor patches can improve visual acuity, contrast sensitivity, and visual processing speed in individuals with amblyopia, a condition that affects the development of vision in children. A study published in the Journal of Vision found that Gabor patches can also improve visual function in individuals with AMD (Liu, L. et al. (2018). Gabor patches improve visual function in patients with age-related macular degeneration. Journal of Vision, 18(10), 1-11.).

    I incorporate Gabor patches in my routine usually by watching this youtube video while having my coffee a few mornings a week. I’ve also used several different Android apps that generate Gabor patches over the years.

    Photobiomodulation

    Photobiomodulation (PBM) is a non-invasive therapy that uses low-level laser or light-emitting diodes (LEDs) to stimulate cellular processes and promote tissue repair. PBM has been shown to improve visual acuity, reduce inflammation, and promote retinal regeneration in animal models of retinal degeneration.

    My eye health related PBM routine consists of staring into a JOOVV panel (with the infrared settings turned off) for a 3 minute session once or twice a week.

    Does all of this work? In my N of 1 experiment, it appears to do so for me. I’ve also presented the relevant studies that support these findings. What are you doing to preserve your eyesight as you age? Let me know in the comments or drop me a line!

  • Healthy Dessert Challenge: Peanut Butter Cookies

    Healthy Dessert Challenge: Peanut Butter Cookies

    In the first 2025 issue of Fermenting Solutions I laid out a goal for creating a “Healthy Dessert“.  Ultimately, I plan on actually creating several, but the first one that I am trying to perfect are Peanut Butter Cookies.  This recipe isn’t quite yet perfected, but I consider it good enough to share at this point.  I will update this page as I iterate on this healthy dessert.

    Healthy Peanut Butter Cookies

    So what makes a healthy peanut butter cookie?  For me, it’s all about increasing the protein content and decreasing the carb content.  This isn’t a low calorie dessert.  It is also sweetened, but using a sweetener that I find to be better than others.

    Ingredients

    • 1 cup No Sugar Added Peanut Butter (I like to keep it local and use Nutty Novelties’ Classic Crunchy Peanut Butter)
    • 1/2 cup Real Maple Syrup
    • 1 tsp Vanilla Extract
    • 1 cup finely ground Almond Flour made from blanched almonds
    • flaked salt to taste

    Is Maple Syrup Healthy?

    Why Maple Syrup?  There is more and more research coming out showing that real maple syrup has benefits over many other forms of ‘sugar’.  I specifically chose it for the recent studies showing that it helps reduce abdominal fat.

    The Process

    • Mix Peanut Butter, Maple Syrup and Vanilla Extract until well blended
    • Mix in Almond flour until it’s a consistent mixture
    • Use a spoon to drop mixture onto parchment paper placed on a baking sheet
    • Lightly smash down cookies with a fork
    • Sprinkle flaked salt on top of cookies
    • Bake at 350° F for 15 minutes

    Tips

    • You can prevent the fork from sticking to the cookies by using the heaviest fork you can find and dipping it in some of the flour you’re using before pressing.
    • I find the cookies have a better texture by rotating the baking sheet half way during baking.