CoQ10 is an important essential enzyme in the body that participates in energy movement via the electron transport chain, partakes in production of building blocks for DNA, and also acts as an antioxidant in cellular membranes (Casagrande et al., 2018; Fischer et al., 2011; Medline Plus, 2017; Xie et al., 2022). For humans, CoQ10 is at its greatest concentration around age 20 when it starts to decline; this decline varies for each individual based upon a number of factors including but not limited to: metabolic syndrome, Alzheimer’s disease, vitamin A deficiency, medication usage, oxidative and physiological stress, and GI absorption issues (Casagrande et al., 2018). It is often prescribed to support cardiometabolic function. For intake, CoQ10 can be obtained from dietary sources, however very little (less than 10%) is actually absorbed from these sources and this absorption is influenced further by the underlying health of the individual, especially in regard to their digestive system (Casagrande et al., 2018; Xie et al., 2022). This warrants the need for supplementation in most cases but especially in those at greatest risk for accelerated decline (Casagrande et al., 2018; Xie et al., 2022). The most bioavailable CoQ10 supplement is the solubilized form of ubiquinol, those with greatest declines should consider this form over others (Casagrande et al. 2018).
In general, 22-400 mg/day of CoQ10 supplementation is considered safe, but even in clinical trials with high dosing, the adverse effects seen were not significant enough to stop usage, therefore 100 mg/day is definitely considered an acceptable dosage for adult patients (Casagrande et al., 2018; Xie et al., 2022). Conversely, for some individuals 100mg/day may not be enough due to genetic variations, challenges with absorption, certain disease states, age, medication usage, general health, inflammation levels, and stress load; even the mitochondrial size can influence needs (Casagrande et al., 2018; Fischer et al., 2011; MedlinePlus, 2017; Xie et al., 2022). Serum levels may be needed for individualized dosing, but due to the inevitable decline of this enzyme and the relative safety of supplementation, even without lab draws, it is appropriate to recommend all adults over age 20 take a supplement form of at least 100mg/day (Casagrande et al., 2018; Xie et al., 2022). It is important to note that extremely high doses may be recommended for individuals with genetic variants, but genetic testing should be done when at all possible to confirm this need (Xie et al., 2022). References Casagrande, D., Jordao, A. A., & Waib, P. H. (2018). Mechanisms of action and effects of the administration of Coenzyme Q10 on metabolic syndrome. Journal of Nutrition & Intermediary Metabolism, 13, 26–32. https://doi.org/10.1016/j.jnim.2018.08.002 Deichmann, R., Lavie, C., & Andrews, S. (2010). Coenzyme q10 and statin-induced mitochondrial dysfunction. The Ochsner journal, 10(1), 16–21. Fischer, A., Schmelzer, C., Rimbach, G., Niklowitz, P., Menke, T., & Döring, F. (2011). Association between genetic variants in the Coenzyme Q10 metabolism and Coenzyme Q10 status in humans. BMC Research Notes, 4(1), 1–7. https://doi.org/10.1186/1756-0500-4-245 MedlinePlus. (2017, April 1). COQ2 gene. MedlinePlus. https://medlineplus.gov/genetics/gene/coq2/ Xie, J., Jiang, J., & Guo, Q. (2022). Primary Coenzyme Q10 deficiency-7 and pathogenic COQ4 variants: Clinical presentation, biochemical analyses, and treatment. Frontiers in Genetics, 12(776807), 1–18. https://doi.org/10.3389/fgene.2021.776807
0 Comments
CONSIDERING THE ROLE STRESS MAY PLAY IN EMOTIONAL EATING. WHAT ARE SOME POTENTIAL MIND-BODY INTERVENTIONS THAT MAY FACILITATE DECREASED STRESS AND BALANCED EATING HABITS?Stress can stem from a plethora of sources, and the perception of stress varies from person to person. This stress can lead to a variety of disordered eating habits, especially around emotional eating (Hernandez-Hons & Woolley, 2012; Ramos-Jiménez et al., 2015). Some individuals may have a physiological response where blood flow is directed away from the gastrointestinal tract, resulting in reduced appetite (Hernandez-Hons & Woolley, 2012). This can transition into a coping mechanism or manifest into a full-blown eating disorder (Hernandez-Hons & Woolley, 2012). Others will take the opposite tact and respond to stress by increasing their intake of certain foods, often evolving into a bingeing pattern of eating (Hernandez-Hons & Woolley, 2012; Lattimore et al., 2011). Regardless of the change in eating behavior, the influence on health and well-being is far-reaching, creating a perpetual cycle of increased stress and continued disordered eating patterns.
Yoga and meditation are two mind-body interventions that simultaneously decrease stress and positively influence eating behavior (Ramos-Jiménez et al., 2015; Sampaio et al., 2021; Watts et al., 2018). Meditation can help regulate the body's stress response and support anxiety management by improving self-regulation and awareness, which influences eating behaviors by increasing mindfulness around food choices and physiologically adjusting reward pathways in the brain (Sampaio et al., 2021). Yoga works in a similar fashion but also adds a physical activity element through the movement aspect of the practice, which improves awareness of nutrient and caloric needs (Ramos-Jiménez et al., 2015; Watts et al., 2018). There can also be a strong community influence from a yoga practice that provides an emotional support system to help the individual cope with stress-related challenges (Ramos-Jiménez et al., 2015; Watts et al., 2018). Yoga and meditation offer the individual an alternate method to manage stress, and just as stress and disordered eating are perpetual and cyclic in the influence of each other, so too are healthy habits and mind-body modalities. As a former colleague of mine so eloquently stated: “Eating chips, drinking beer, and sitting on the couch go really well together, but none of those go well with walking on the treadmill.” In other words, healthy habits beget healthy habits, just as poor habits beget poor habits. References Hernandez-Hons, A., & Woolley, S. R. (2012). Women's experiences with emotional eating and related attachment and sociocultural processes. Journal of Marital and Family Therapy, 38(4), 589-603. https://doi.org/10.1111/j.1752-0606.2011.00239.x Lattimore, P., Fisher, N., & Malinowski, P. A. (2011). Cross-sectional investigation of trait disinhibition and its association with mindfulness and impulsivity. Appetite, 56(2), 241-248. https://doi.org/10.1016/j.appet.2010.12.007 Ramos-Jiménez, A., Wall-Medrano, A., Corona-Hernández, R. I., & Hernández-Torres, R. P. (2015). Yoga, bioenergetics and eating behaviors: A conceptual review. International journal of yoga, 8(2), 89–95. https://doi.org/10.4103/0973-6131.158469 Sampaio, C. V. S., Magnavita, G., & Ladeia, A. M. (2021). Effect of Healing Meditation on stress and eating behavior in overweight and obese women: A randomized clinical trial. Complementary therapies in clinical practice, 45, 101468. https://doi.org/10.1016/j.ctcp.2021.101468 Watts, A. W., Rydell, S. A., Eisenberg, M. E., Laska, M. N., & Neumark-Sztainer, D. (2018). Yoga’s potential for promoting healthy eating and physical activity behaviors among young adults: a mixed-methods study. International Journal of Behavioral Nutrition and Physical Activity, 15(1). https://doi.org/10.1186/s12966-018-0674-4 |
Archives
June 2024
Categories |