We all know that exercise is good for us in many ways. Exercise, as my father used to say, “gets your juices flowing.” That certainly was a colorful way to say that exercise enhances blood flow to your extremities, your brain, and increases oxygen flow to all of your tissues. Yes, exercise improves circulation and overall cardiovascular function.
Conversely, a lack of exercise can cause your muscles to shorten, atrophy (wasting of muscle tissue), and reduced capillary flow, which in turn can cause nerve damage resulting in neuropathy symptoms.
But exercise alone may not be enough to take care of circulation issues. There are other components that are necessary to enhance your overall circulation. Therefore, you must consider these other components. As we will discuss in our “Crave Clinic,” the 4 Pillars of Health outlined in my book are ALL necessary for proper overall health and wellness and that includes optimal cardiovascular and circulatory health.
A new discovery may negate your efforts to exercise your way to cardiovascular health. It involves what I will refer to as the eGCX, which is short for endothelial glycocalyx. It’s an important component to circulation and more.
A LOOK INSIDE YOUR SYSTEM
You see your blood vessels are made up of about 1% large vessels and 99% very small vessels, or capillaries. These capillaries transmit nutrients and oxygen to the cells and tissues through their extremely thin walls. The blood vessels have walls that are made up of layers of tissue. The delicate, one cell thick, inner most layer of the blood vessels is called the endothelium, which was visualized for the first time in 1963 using the electron microscope. It was discovered that the endothelium has a lining as well. This fine lining is called the glycocalyx. This endothelial glycocalyx (eGGX) has an important function in protecting the inner walls of your blood vessels.
This glycocalyx lining of your blood vessels creates a “selective barrier” to prevent certain things from passing through into your cells and tissues. These include LDL cholesterol. It also helps prevent the adherence of platelets and red blood cells to the lining of the blood vessels. It also has an antioxidant function by shielding the endothelium from oxidative agents. The glycocalyx also responds to the demand of the body for increased blood flow by synthesizing and releasing nitric oxide gas, which moves through the endothelium and causes the muscles in the lining of the blood vessels to relax, thereby allowing for increased blood flow to the tissues.
So, as you can see, there are many functions that the glycocalyx performs to enhance cardiovascular function. But what things could be affecting the health and overall functioning of the glycocalyx? Current and ongoing research studies are taking place on the following conditions and their effect on the endothelial glycocalyx:
- aging
- diabetes
- kidney disease
- psoriasis
- heart disease
- sepsis
- COVID-19
Some have actually estimated that 50% of patients who have recovered from COVID-19 have resultant complications in what has been termed long-haul COVID.
One thing that will adversely affect the eGCX is a sedentary lifestyle, so here is where your exercise (Move Right) is beneficial. But the eGCX is also adversely influenced by suboptimal blood pressure, poor diet (Eat Right), elevated uric acid levels (the cause of gout), blood sugar dysregulation (also Eat Right), excessive alcohol consumption, chronic stress (Think Right), smoking, increasing age, as well as genetic factors.
So, managing the afore-mentioned variables will help to stave off the destruction of your eGCX.
BENEFICIAL NUTRIENTS
There are enhancing supplemental substances that will help to preserve the eGCX. One such substance is derived from the brown seaweed species Fucus vesiculosus. This particular seaweed has a high antioxidant effect and also a high polyphenolic content. The benefits of seaweed date back to 1636, when English botanist John Gerard described the health benefits of seaweed for “all manner of ailments.” Then in 1913, Swedish researcher Harald Kylin isolated the substance, fucoidan, from brown seaweed. In the 1950’s, here at the University of Pennsylvania, Professor Springer et. al. identified the anticoagulant properties of fucoidan. Fast forward to 2006, Dr. Hans Vink, a pioneer in the study of vascular health and specifically the function and health of the endothelium, specifically the glycocalyx.
Fucoidan is rich in sulfur and a substance called fucos which is similar in composition to the most abundant component of the glycocalyx.
Other studies indicate that other substances, some of which you may be familiar with, support the regeneration of the glycocalyx. These include glucosamine sulfate, which most of us have thought of as a supplement to support joint health. Another substance that you may be familiar with is hyaluronic acid. It can bind directly to the glycocalyx and aid in regenerative mechanisms in order to restore the mucus barrier of the blood vessels.
ENSURE YOUR EXERCISE ROUTINE WORKS
So, in closing I will tell you that there are a number of lifestyle modifications that you can incorporate to support the glycocalyx. These all revolve around our “4 Pillars of Health.” First you must “Eat Right.” That means manage your blood sugar through your diet and avoid excessive alcohol consumption. Second you must “Think Right”, specifically managing your stress level. Your “Move Right” plays into the equation by allowing you to manage stress better when you exercise regularly. And last, but certainly not least, you must “Sleep Right.” Poor sleep habits and not receiving enough restful, regenerative sleep can not only negatively affect your cardiovascular health but will definitely have a negative impact on your overall health and wellness.
Of course if you want to go beyond lifestyle and utilize targeted supplementation, then there are specific supplements that can be helpful with maintaining and restoring the glycocalyx.
Please let us know if you need help with your overall vascular health or if you have any further questions about the glycocalyx and its affect on your overall health. Don’t hesitate to call or email us for further information.
Oh, and don’t forget, if you want more guidance with improving your “4 Pillars of Health” please consider joining us for our all new “Crave Clinic.” Our updated program is packed with valuable information that will aid you in rebooting your system, cleaning up your diet, giving you the tools and support that you need to eliminate the cravings for those foods and lifestyle habits that you have become accustomed to, and yes, perhaps even addicted to as well.
If you need some help, register to join us for our “Crave Clinic Overview” or check the Clinic out first on our website.