colorado state beekeepers association summer meeting june 15, 2013

HONEY – THE GOLD STANDARD BRAIN FUEL

Ron Fessenden, MD, MPH

Colorado State Beekeepers Association Summer MeetingJune 15, 2013

The brain faces an energy crisis 18 to 20 hours of every day. . .

The Human Brain in Crisis

. . . And we don’t even know it’s happening until it’s too late!

The Human Brain in Crisis

1. The brain has no capacity to store fuel like most other organs and tissues of the body

The Challenge

2. The brain exists in a state of “tension” every minute of the 24-hour cycle and is on constant alert with respect to the provision of a continuous energy supply

The Challenge

3. The brain’s reserve fuel tank is quite small – only 75 to 80 grams on average - and the amount of fuel in the circulating blood is even smaller ~ 5 grams

The Challenge

4. The brain is highly selectively in its choice of fuels

The Challenge

5. The dietary habits of the average American (what we eat and when we eat it) keep the tank nearly empty most of the day

The Challenge

Facing The Challenge

Running out of fuel is not an acceptable option for the brain

Facing The Challenge

The body provides a low fuel indicator that alerts the brain to an impending low fuel status

The Brain’s Response

The brain orchestrates the production of new fuel for itself by initiating a process called metabolic (adrenal-driven) stress

Metabolic Stress

Is neuro-protective (protects the brain) Is automatic (we don’t recognize that it is

happening) Is not without consequences

The Consequences of Metabolic Stress

How to Prevent Metabolic Stress

Keep fuel in the tank

How to Prevent Metabolic Stress

Maximize the liver glycogen yield (LGY) from every meal or snack (especially in the morning and at bedtime)

How to Prevent Metabolic Stress

Avoid Liver Glycogen Depletion

(Liver Glycogen Depletion is a normal consequence of food depravation, fasting, prolonged exercise, sleep and / or repeated over-consumption of glucose-rich foods.)

How to Prevent Metabolic Stress

Consume foods containing both fructose and glucose (HONEY, fruits, and some vegetables) and/or amino acids (protein and nuts)

Why Honey?

HONEY packs a dense caloric load - a small amount provides a relatively large amount of energy

Why Honey?

HONEY presents the gut with a low digestive burden - absorption into the blood stream is rapid

Why Honey?

HONEY contains substances that help to regulate insulin release from the pancreas

Why Honey?

Ingestion of HONEY, with its nearly equal portions of fructose and glucose, results in immediate formation of liver glycogen

Why Honey?

HONEY is a “high-octane” fuel providing more liver glycogen per gram than any other food

Liver Glycogen Yield

1 Tbsp of HONEY = 15 – 17 grams of liver glycogen

Honey is the Gold Standard of carbohydrates

Liver Glycogen Yield from

1 Tbsp of HONEY =

Liver Glycogen Yield from

1 Tbsp of HONEY =

4 Tbsp of Peanut Butter (1/4 cup)

Liver Glycogen Yield from

1 Tbsp of HONEY =

1/4 cup of Raisins or Dates

Liver Glycogen Yield from

1 Tbsp of HONEY =

~ 6 oz of Chicken

Liver Glycogen Yield from

1 Tbsp of HONEY =

3-4 oz Halibut, Pork chop or Hamburger

Liver Glycogen Yield from

1 Tbsp of HONEY =

1 cup of Yogurt or other milk products

Liver Glycogen Yield from

1 Tbsp of HONEY =

3 cups of Mashed Potatoes

Liver Glycogen Yield from

1 Tbsp of HONEY =

4 cups of Carrots

LGY from Ideal Breakfast

1 Egg = 10 grams 3 Strips Bacon = 4.5 grams

Wheat Toast & Honey = 30 grams

Coffee with Cream = 2 grams

1 cup Fruit = 12-15 grams

1 cup OJ = 18 grams

TOTAL LGY = 75 grams

LGY from Typical Breakfast

Donut or pastry = 4 grams

Coffee with Cream = 2 grams

Cereal with Milk= 15 grams

1 cup Juice Drink = 2 grams

TOTAL LGT = 23 grams

How to Prevent Metabolic Stress Avoid over-consumption of glucose rich foods

such as:

Breads

Pasta

Potatoes

Soda

Beverages

Cereal

Fat Free Foods

The Body’s Response to Over-consumption of Glucose-rich foods

Rapid rise in blood glucose (blood sugar) Release of excessive levels of insulin Glucose driven into the cells Formation of high levels of triglycerides (fats) Little or no liver glycogen formation Repeated / chronic brain starvation

The Metabolic Consequences of Over-consumption

Over-consumption = Brain Starvation

Repeated over-consumption = Chronic Brain Starvation

Preventing Chronic Metabolic Stress Means

1. Sinha, MK, et al, “Nocturnal Rise of Leptin in Lean, Obese, and Non-insulin-dependent Diabetes Mellitus Subjects,” J Clin Invest 97(5): 1344-1347 (1996)

2. Turek, VF, et al, “Mechanisms of Amylin/Leptin Synergy . . .” Endocrinology Vol 151, No 1: 143-152 (2010)3. Isidori, AM, et al, “Leptin and Aging: Correlation with Endocrine Changes . . .” The Journal of Clinical Endocrinology &

Metabolism Vol 85, No 5; 1954-1962 9(2000)

Reduced risk for Obesity & Diabetes Better Weight Control by regulation of the

appetite hormones - leptin & ghrelin

Preventing Chronic Metabolic Stress Means

Improved Cardiovascular Health from lowered levels of cortisol and adrenalin

1. Tengattini, S, et al, “Cardiovascular Diseases: Protective Effects of Melatonin.” J Pineal Res 2008 Jan; 44(1): 16-252. Chen Z, et al, “Protective Effect of Melatonin on Myocardial Infarction,” Am J Physiol Heart Circ Physiol (2003) 284:

H1618-H1624

Preventing Chronic Metabolic Stress Means

Reduced Risk of Thyroid Disease (Hypothyroidism)

1. Roos, A, et al, “ Thyroid Function is Associated with Components of the Metabolic Syndrome . . .” J Clin Endocrinol Metab 2007 Feb; 92(2): 491-6

2. Demidova, OR, “The Role of Thyroid Hypofunction in Development of Metabolic Syndrome,” Ter Arkh 2009; 81(4) 69-73

Preventing Chronic Metabolic Stress Means

Reduced risks for Osteoporosis, Menopausal Conditions, Infertility and GI Disease

1. Brown, JP, et al, “Relations among Menopausal symptoms, Sleep Disturbance and Depressive Symptoms in Midlife,” Maturitas Feb 20, 2009; 62(2): 184-9

2. “Glucocorticoid Induced Osteoporosis,” Bone and Tooth Society of Great Britain, the National Osteoporosis Society and the Royal College of Physicians (Pamphlet)

3. Bubenik, GA, “Thirty Four Years Since the Discovery of Gastrointestinal Melatonin,” J Physiol Pharmacol August 2008; 59 Suppl 2: 33-51

Preventing Chronic Metabolic Stress During the Night Means

Improved Sleep Reduced risks for all the metabolic

conditions associated with poor quality sleep

Preventing Chronic Metabolic Stress During the Night

The reduction or prevention of nocturnal metabolic stress is the primary benefit of consuming honey before bedtime, impacting every system, organ, and tissue in the body.

“Sleep with Honey . . . Its good for your health!”

Preventing Chronic Metabolic Stress During the Night Means

Improved functional capacity for learning and memory

Preventing Chronic Metabolic Stress During the Night Means

Reduced risks for Depression and Insomnia

Preventing Chronic Metabolic Stress During the Night Means

Reduced Sleep Disordered Breathing or Sleep Apnea

Preventing Chronic Metabolic Stress During the Night Means

Reduced risks for and/or prevention of Alzheimer’s Disease, Parkinsonism, other Neuro-degenerative Diseases

Honey and “REM” Sleep

All of these conditions and diseases are associated with a decrease in REM (Rapid Eye Movement) sleep

HONEY promotes REM sleep

Additional Benefits from Honey

Honey consumption lowers triglycerides and increases HDL (good) cholesterol

1. Yaghoobi N, et al, “Natural Honey and Cardiovascular Risk Factors; Effects of Blood Glucose, Cholesterol, Triacylglycerole, CRP, and Body Weight Compared to Sucrose,” Scientific World Journal 2008, April 20; : 463-9

2. Bogdanov, Sephan, “Honey in Medicine – A Review,” Bee Product Science, 5 April, 2011

Additional Benefits from Honey

Honey reduces the inflammatory processes associated with many conditions of aging

1. Al-Waili, N, et al, “Natural Honey Lowers Plasma Prostaglandin Concentrations in Normal Individuals,” J Med Food, 2003 Summer; 6(2): 129-33

Additional Benefits from Honey

Honey reduces homocysteine (HCY) levels in the body

HCY elevation is responsible for 10% of heart attack deaths each year

1. El-Saleh, SC, “Honey Protects Against Homocysteine Elevation in Rats,” Vascular Disease Prevention, Vol 3, No 4, November 2006, 313-318(6)

Additional Benefits from Honey

Fructose from HONEY “recycles” the enzyme in the liver necessary for detoxifying alcohol

1. Rang, HP, Dale MN, “Fructose Recycling of NAD from NADH,” Pharmacology, Churchill Livingstone 1991, Edinburgh Chapter 39, 890-1

Additional Benefits from Honey

HONEY improves immune system functioning

1. Al-Waili, N, et al, “Effect of Honey on Antibody Production . . . In Primary and Secondary Immune Responses,” J Med Foods, 7(4) 2004, 492-495

2. Zidon, J, et al, “Prevention of Chemotherapy-Induced Neutropenia by special Honey Intake,” Medical Oncology 2006 , Vol 23, No 4, 549-55

Additional Benefits from Honey

HONEY is a potent antimicrobial for topical use

1. Traynor, J, “Honey – The Gourmet Medicine,” Kovak Books 20022. Henle T, et al, “Identification and Quantification of MGO as the Dominant Antibacterial Constituent of Manuka Honey . . .”

Molecular Nutrition and Food Research 2008 April; 52(4): 483-93. Blair, S, Unpublished data presented by the author at the First International Symposium on Honey and Health, January

2008, Sacramento, CA

Honey Consumption Benefits Summarized

HONEY the gold standard food for rapid formation of liver glycogen

Honey Consumption Benefits Summarized

HONEY regulates and controls blood sugar and insulin levels

Honey Consumption Benefits Summarized

HONEY reduces or eliminates Metabolic Stress

Honey Consumption Benefits Summarized

HONEY promotes Recovery Sleep

Honey Consumption Benefits Summarized

HONEY prevents disease for some, lowers risks of disease for others, and improves or restores health for all

How Much Honey Is Enough?

The regular consumption of 3 to 5 tablespoons per day of natural unfiltered honey* does all of this and more without side effects, risks or

negative health consequences.

* Health benefit information from research studies used in this presentation relates to natural unfiltered honey or specific honey varietals. Processed and blended honey may

or may not provide similar benefits. Further study is needed to determine if health benefits are applicable to processed honey.

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