April 14, 2025

Fringe “Essentials” Supplements

At Fringe, we believe that foundational health starts with giving your body what it needs to function every single day. That's why we created our Essentials line: three core supplements that we think most people should take on most days. The fringe essentials Line These include: Vitamin D & K Mix – for bone, immune, and cardiovascular health. Magnesium Mix – to support over 800 enzymatic processes in the body. Electrolyte + Mineral Mix – to replenish the vital nutrients missing from modern water. Each was chosen not because they’re trendy, but because they fill real gaps created by how we live today — from sun avoidance to soil depletion to water purification.   Here’s Why These Three Have Earned Their Place in Our Essentials Line   1. The Vitamin D & K Combo: A Vital Synergy The Widespread Problem of Vitamin D DeficiencyDespite being called the "sunshine vitamin," most people today don’t get enough vitamin D — especially in North America, where long winters, sunscreen use, and indoor living are the norm. Over 90% of Americans don’t get enough vitamin D from their diets, making supplements essential to raise vitamin D levels when sun exposure is inadequate. Why does this matter? Vitamin D plays a crucial role in: Calcium absorption Bone mineralization and remodeling Immune function, including pathogen defense and inflammation control Mood regulation and brain health But supplementing with Vitamin D alone isn’t enough. How your body uses that calcium matters too.Vitamin K: Vitamin D’s Partner in Calcium TransportVitamin K (especially MK-7, the most bioavailable form of vitamin K2) acts like a traffic director for calcium, whose absorption from the intestines is regulated by vitamin D. It activates proteins that help shuttle calcium into bones and teeth (where it belongs), and away from soft tissues like arteries (where it absolutely does not belong).Without adequate vitamin K, high vitamin D and calcium levels could contribute to arterial calcification and cardiovascular issues. That’s why we combine Vitamin D3 and K2 (MK-7) in our Fringe Vitamin D & K Mix.In short: Vitamin D helps you absorb calcium. Vitamin K makes sure it goes to the right places. 2. Magnesium: The Mineral You're Probably Not Getting Enough Of Magnesium is involved as a cofactor or activator in more than 800 enzymatic reactions in the body — everything from energy production and muscle function to blood sugar regulation and stress modulation.Yet it’s one of the most commonly deficient nutrients, with over 50% of adults falling short of the Recommended Dietary Allowance (RDA). Why Is Magnesium Deficiency So Common? Modern agriculture has depleted our soil of magnesium, so plants (and animals that eat them) contain less. Processed foods — which make up the bulk of the modern diet — are stripped of minerals. Stress, caffeine, alcohol, certain medications, and sugar all increase magnesium excretion. Most multivitamins either lack magnesium or contain forms with poor absorption. Even people trying to eat a whole-foods, nutrient-dense diet may struggle to get enough, especially if they have higher needs due to exercise, stress, or underlying conditions.What Magnesium Supports: Nervous system regulation and resilience to stress Muscle relaxation and prevention of cramps or twitching Heart rhythm stability Sleep quality and circadian rhythm regulation Blood sugar control Bone strength (working hand-in-hand with Vitamin D) Fringe Magnesium Mix is formulated with bioavailable forms (including glycinate, orotate, and malate), making it gentle on digestion and effective at raising magnesium in the body.In short: If you’re not actively supplementing with magnesium, there’s a good chance you’re not getting enough.   3. Electrolyte + Mineral Mix: What Water Is Missing Most people think of electrolytes only when they’re sweating — but these charged minerals are always working behind the scenes to keep your body in balance.     What Are Electrolytes? Electrolytes are minerals that carry an electric charge. They’re critical for: Hydration Muscle contractions (including your heart) Nerve signaling pH balance Nutrient transport in and out of cells The key players include sodium, potassium, magnesium, calcium, and chloride.The Hidden Problem: Modern Water Is Mineral-EmptyOur ancestors drank natural water from springs and rivers — water that picked up minerals as it flowed over rocks and through earth. This water was a meaningful source of nutrients, especially calcium and magnesium.Today, most of us drink filtered, distilled, or reverse-osmosis water. While necessary to remove contaminants like lead, arsenic, or chlorine, these processes also remove beneficial minerals.According to the World Health Organization (WHO), natural water can contribute 1% to 20% of daily intake for key minerals. Removing them leaves us not only with nutrient gaps, but with “hungry” water that can actually pull minerals from the body.Filtered water has been linked to: Increased mineral losses in urine, sweat, and feces Reduced hydration (water is less retained) Impaired electrolyte homeostasis Why Supplementing Electrolytes Daily Makes SenseFringe Electrolyte + Mineral Mix is formulated to: Re-mineralize filtered or RO water Restore hydration balance Support energy production and exercise recovery Replenish electrolytes lost via sweat, urination, or stress Help offset mineral-poor modern diets It's a simple, effective way to bring your drinking water closer to what nature intended.In short: Supplementing with electrolytes daily helps restore the essential minerals missing from modern, filtered water — supporting hydration; energy, nerve and muscle function; and overall mineral balance. Why We Chose These 3 as Our Essentials   You might be wondering: Why these three? Why not include more? Here’s what makes them “Essential”: They’re fundamental – They address chronic, widespread deficiencies They're backed by science -  There are decades of research supporting their safety and benefits They’re difficult to get from nature in our modern world – Because of depletion of soil, water, and our indoor lifestyles, the nature-based sources of these nutrients are hard to access. They’re interconnected – Magnesium and Vitamin D work together; electrolytes and magnesium support hydration and muscle function; and vitamin K2 ensures D3 doesn’t misplace calcium.   It’s true that some people would benefit from taking additional supplements. But these are the three that most people need most often. Our future plans include developing supplements for special populations, but we’re committed to always being transparent about who would (and would not) benefit from taking them. Our primary goal isn’t to sell products – it’s to educate, support, and empower people to enjoy optimal health as naturally as possible   What Makes Fringe “Essentials” Supplements Unique? There are a lot of supplements out there. So, what makes Fringe’s Essentials line stand out? Here’s what sets our Essentials apart: Better Forms of Nutrients – Backed by Science + Vegan Vitamin D3 Unlike most D3 supplements sourced from lanolin (derived from sheep’s wool), ours is 100% vegan, derived from sustainable lichen. + MK-7 Vitamin K2 We use the most bioavailable, long-acting form of Vitamin K2, shown to stay active in the body for up to 48 hours and effectively direct calcium into bones and away from arteries. + Water-Soluble DK Formula Most fat-soluble vitamins are difficult to absorb without food. Our DK is designed for optimal absorption even without fat in a meal, supporting consistency and convenience. + Three Forms of Magnesium Our Magnesium Mix contains a thoughtful blend of magnesium glycinate, malate, and orotate — three highly bioavailable forms that are gentle on digestion and support energy, calm, muscle, and cardiovascular health. + Electrolytes + Trace Minerals Our Electrolyte & Mineral Mix includes a broad spectrum of trace minerals, not just sodium and potassium. Supporting everything from thyroid health to enzymatic function and mimic the natural balance found in spring water.       Clean Formulations We skip all the unnecessary extras found in most supplements: No natural flavors No stevia or artificial sweeteners No sugar No gums or thickeners No unnecessary fillers No soy, dairy, or gluten Our belief is simple: If your body doesn’t need it, it doesn’t belong in your supplement.     Our Small Scoops Mission One of our core values is helping people feel better, without overwhelming them with capsules or giant scoops. That’s why we’ve committed to our Small Scoops Mission.We formulate our powders to be low in volume and high in impact, so they can easily be mixed into water, added to a smoothie, or even mixed into foods. No giant tubs or 4-pills-a-day protocols. Just what your body needs, in a form you’ll actually want to use.   Final Thoughts Health doesn't have to be complicated. Sometimes, it’s about giving your body the basic building blocks it needs with consistency.Fringe’s Essentials line isn’t about treating symptoms. It’s about supporting your body’s capacity to thrive by filling in modern-day nutrient gaps with the most foundational support we can offer.Because sometimes, feeling better starts with getting back to what’s essential.

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March 12, 2025

Red Light Therapy & Traumatic Brain Injury

    What is Traumatic Brain Injury? Traumatic Brain Injury (TBI) occurs when the brain is damaged by an external force, like an impact, blast, or rapid acceleration/deceleration. Common causes of TBI include falls, sports injuries, vehicle accidents, and physical assaults. Damage from TBI’s can lead to long-lasting and even permanent impairment of brain function. TBI’s are common injuries in the US, with approximately 1.5 million Americans experiencing a TBI annually.    TBI is considered an umbrella term that refers to any brain injury caused by an external source. TBI’s can be categorized by severity, ranging from mild to severe, and have unique characteristics: Mild TBI – Causes temporary confusion and headache. Moderate TBI – Causes prolonged confusion and cognitive impairment. Severe TBI – Causes significant cognitive deficits and long-term complications. TBI’s can also be categorized by timeframe, including both acute (short-term) and chronic (long-term) effects. The acute phase last from hours to weeks, while the chronic phase lasts from weeks to years, depending on the severity of the TBI.    Two TBI-related terms that may be familiar to people are concussions and Chronic  Traumatic Encephalopathy (CTE). Concussions are a type of mild TBI, and although symptoms usually resolve within days to weeks, they can still have long-term effects, especially with multiple incidents. One potential long-term consequence of repeated concussions is CTE, a progressive neurodegenerative disease believed to be caused by repeated head injuries, including multiple mild TBIs.  Treatment for TBI varies greatly depending on the severity of the injury. In general, it involves stabilization, symptom management, and rehabilitation. The primary goal of treatment during the acute phase is to protect brain tissue and focuses on cognitive rest and addressing symptoms. In the chronic phase, the primary goal of treatment is to restore cognitive, motor, and emotional function.  Emerging treatments such as Red Light Therapy may be beneficial in supporting the brain during both the acute and Shop Red Light Therapy Head Wrap   How does TBI affect the Brain Before we consider how Red Light Therapy may be used to support brain health following TBI, let’s take a closer look at the three major pathological processes that occur in the brain during this type of injury.    Neuroinflammation: TBI causes neuroinflammation, which occurs in the hours to days following the injury. Neuroinflammation is inflammation of the brain, which can be helpful in the short term but is harmful when prolonged, leading to chronic neurodegeneration. Excess neuroinflammation is linked to brain fog, mood disorders, and an increased risk of neurodegenerative diseases such as CTE. Oxidative stress: Following a TBI, the brain produces excessive amount of reactive oxygen species (ROS), which can lead to oxidative stress. Oxidative stress can overwhelm our antioxidant defenses and cause damage to cells in the brain, worsening brain injury.  Impaired brain energy metabolism: TBI impairs brain energy metabolism, particularly the ability of the brain to use glucose, which leads to a metabolic crisis where neurons are deprived of energy. After an initial phase of excessive glucose use, there is a decrease in glucose availability that can last from days to weeks, which makes neurons more vulnerable to damage and impairs healing. These three factors interact and include many overlapping molecules. For example, both neuroinflammation and impaired brain energy metabolism can lead to an increase in ROS production, further worsening oxidative stress. Similarly, impaired energy metabolism exacerbates neuroinflammation. This creates a self-perpetuating cycle of damage, which is why TBI recovery can be slow and why some people experience persistent symptoms for weeks, months, or even years following the injury. How does Red Light Therapy support brain function? Red Light Therapy is a promising tool for supporting the brain during TBI because it targets all three foundational brain pathologies, including neuroinflammation, oxidative stress, and impaired brain energy metabolism. Using both red and near infrared light (especially near infrared, which has deeper penetration), Red Light Therapy delivers wavelengths that interact with light sensitive molecules inside brain cells.      Here's how Red Light Therapy affects neuroinflammation, oxidative stress, and brain energy metabolism:  Neuroinflammation: Red and near infrared light wavelengths have anti-inflammatory effects, and unlike anti-inflammatory medications (such as NSAID’s), do not cause side effects. Studies have found that light therapy affects levels of many molecules involved in inflammation, including ROS, reactive nitrogen species, and prostaglandins. Red and near infrared light therapy have specifically shown to reduce neuroinflammation.  Oxidative stress:  Light is absorbed in cells by molecules called chromophores, many of which are found inside the mitochondria. Mitochondria are involved in regulating the production the ROS that cause oxidative stress when present in high amounts. Light therapy has been shown to modulate oxidative stress and ROS production. Impaired brain energy metabolism: Through its impact on mitochondria, light also affects metabolism. In addition to regulating ROS production, mitochondria also make ATP, which is the energy currency of the cell, via a chain of molecules that includes cytochrome c oxidase. Cytochrome c oxidase is activated by both red and near infrared light, which increases ATP synthesis and provides more energy to brain cells. As well, there are additional effects of Red Light Therapy in the brain that may help to support healing from TBI. This includes increasing brain blood flow, supporting brain adaptability, and regulating neuron cell death. Collectively, there are many ways in which Red Light Therapy may be used therapeutically in TBI, and these have been explored in several clinical and pre-clinical studies of both acute and chronic TBI.   Is there evidence to support the use of Red Light Therapy in TBI? Yes! Red Light Therapy has been investigated in several studies of TBI using a range of different experimental approaches. These studies can be broken down by timeframe into both acute and chronic TBI, as well as by study type, including clinical (using humans as subjects) and pre-clinical (using animals as subjects).   Acute TBI The acute phase of TBI immediately follows the onset of injury. Unfortunately, this creates some challenge in coordinating and executing research studies, since it is difficult to recruit human subjects into a research study who have just experienced a head injury. As a result, most of the research in this TBI phase has been done using animals given a head injury in a controlled environment. In a 2023 systematic review of 17 animal studies that used Red Light Therapy immediately post-TBI, it was found that early light therapy intervention could improve neurological outcomes and reduce the size of trauma-associated brain lesions. Optimal results were associated with both red and near infrared light, initiation within 4 hours post-injury, and up to three daily treatments. One human study was included in the review of Red Light Therapy for acute TBI, which suggested safety and feasibility, but treatment efficacy could not be determined.     Chronic TBI Many more human studies have explored the use of Red Light Therapy in the chronic phase of TBI, which occurs weeks to months after the initial trauma. In a 2024 review of 16 human studies, overall improvements in neuropsychological outcomes and increased cerebral blood flow following transcranial PBM were observed. Here are some highlights of the clinical research findings:         How can I use Red Light Therapy in TBI? 2019 study of 12 military veterans with chronic TBI lasting more than 18 months – Following six weeks of application of both red and near infrared light to the head using LED lights, neuropsychological scores and brain blood flow were improved.  2020 case report of 23-year professional hockey player with a history of concussions, and symptoms of headaches, mild anxiety, and difficulty concentrating - Following 8 weeks of application of near infrared light to the head using LED lights, many positive findings were observed, including increased brain volume, improved brain connectivity, increased brain blood flow, and improved neuropsychological test scores. 2023 study of four retired professional football players with suspected CTE – Following application of near infrared light to the head using LED lights three times per week for six weeks, a wide range of improvements were noted, including improved sleep, reduced depression, decreased PTSD, and decreased pain. Analysis of brain function showed several improvements.    Collectively, research looking at the use of Red Light Therapy to support healing from TBI has yielded positive outcomes, both subjective (such as improved mood and decreased pain), and objective (such as increased brain volume and blood flow). There is stronger support for the use of Red Light Therapy in chronic TBI, but pre-clinical evidence supports the potential for benefit during the acute phase of injury.    TBI Recovery Managing TBI involves a combination of stabilization, symptom relief, and rehabilitation, each playing a crucial role in recovery. Red Light Therapy is a safe and effective tool that can support healing throughout all three stages. While it can be conveniently done at home using a Red Light Therapy device, professional supervision is recommended during the acute phase to ensure safe and effective application.   When exploring the range of available options, here are four things to consider: Light wavelength – The wavelength of light determines its color, with red light in the range of 620-700nm and near infrared light in the range of 700-1100nm. Although near infrared has been used most often to support healing from TBI, some studies have also found benefit from red light. Light with wavelengths between 600 and 1300nm have been found to penetrate maximally into the brain. So, look for products that provide both RL and NIRL in combination. Light intensity - Light intensity refers to the amount of light being delivered by a device, also referred to as power density. Studies of Red Light Therapy and TBI have used a range of intensities, from 10-100mW/cm2, and there is no clear indication that a particular intensity must be used. Devices across a range of intensities may provide benefit, and consumers aren’t limited to a specific intensity range. Type of device - Your personal level of comfort with a device is important. If it isn’t easy to use, and if it doesn’t feel good on your body, you probably won’t use it consistently. Many consumers find the most convenient devices to use are wireless, with a rechargeable battery. It is also important to use a device that can be adjusted to fit snugly on the head. Think about your personal preferences and choose a device that fits your criteria. Light Source - Light therapy is administered using either laser or LED lights. While early light therapy research was done using lasers, LED lights have become much more popular over the last decade. For at home use, look for a device that uses LED lights as safe and affordable option.   The next step after selecting a Red Light Therapy device is to determine the treatment protocol. During the acute phase of TBI, it is recommended to consult with your health care provider to get their professional guidance regarding the most appropriate protocol for your case. During the chronic phase of TBI, support from a health care professional is also recommended, but people may be more independent during this period. Based on available clinical research, 10-40 minute treatment sessions, 3 to 5 times a week, are recommended. Do not exceed more than one session every 24 hours.   Conclusion Red Light Therapy is a safe, affordable, and highly effective tool for supporting at-home recovery from TBI. By targeting the three core drivers of brain injury—oxidative stress, impaired metabolism, and neuroinflammation—it offers a scientifically backed approach to healing. Research suggests benefits across all stages of TBI, from the critical early hours to years post-injury. When choosing a device, look for red and near-infrared LED technology that aligns with your needs for comfort and convenience, empowering you to take an active role in your recovery.   Shop Red Light Therapy Head Wrap   For more information about Fringe light products, go to: https://fringeheals.com/shop-all-products/

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February 18, 2025

Magnesium & Cardiovascular Disease

Cardiovascular disease remains a leading cause of death worldwide, accounting for millions of deaths annually. Heart disease is especially prevalent in the US, where one person dies from the condition every 33 seconds. While many factors contribute to the development of cardiovascular disease, including genetics, lifestyle, and environmental influences, one critical yet often overlooked nutrient is magnesium.  Shop Fringe Magnesium   Magnesium & heart heath Sometimes referred to as the “forgotten electrolyte”, magnesium is a mineral that plays a critical role in maintaining cardiovascular health. Despite its importance in human physiology, magnesium deficiency is widespread, driven by dietary habits and environmental factors. It’s also very difficult to diagnose, since levels of magnesium in blood serum tend to stay within a normal range even when levels in tissues are low. In this article, we’ll explore the relationship between magnesium and cardiovascular disease, delving into the evidence, mechanisms, and practical recommendations for supplementation.                                   What is magnesium? Magnesium is an essential mineral and electrolyte involved in over 800 enzymatic reactions in the human body. It plays a crucial role in energy production, DNA and RNA synthesis, protein synthesis, and the regulation of muscle and nerve function. Approximately 60% of the body’s magnesium is stored in bones, while the rest is distributed across muscles, soft tissues, and blood.   Magnesium deficiency and inadequate intake have become increasingly prevalent, particularly in developed countries, due to both dietary habits and agricultural practices. The modern Western diet, often high in processed foods and low in magnesium-rich items like leafy greens, nuts, seeds, and whole grains, frequently fails to meet recommended magnesium levels. This dietary pattern contributes to suboptimal magnesium status in the population.  Compounding this issue is the progressive depletion of magnesium in agricultural soils, a consequence of modern farming techniques such as monocropping and the extensive use of synthetic fertilizers that do not replenish essential minerals. This soil degradation leads to reduced magnesium content in crops, further diminishing dietary magnesium intake. For example, the magnesium content of vegetables has decreased by 80-90% over the last century. In epidemiological research, magnesium intakes below 200–250 mg/day are frequently associated with increased risks of cardiovascular disease. These levels are significantly below the Recommended Dietary Allowance (RDA) of 400–420 mg/day for men and 310–320 mg/day for women, highlighting the importance of adequate magnesium intake for cardiovascular health. Moreover, it has been suggested that the RDA’S for magnesium are too low because they haven’t been adjusted for rising body weights. The new estimates recommend an additional intake for adults of between 60-235mg magnesium per day.                                     What is Cardiovascular Disease? Cardiovascular disease refers to a group of disorders affecting the heart and blood vessels. + These conditions include: Coronary artery disease: Narrowing or blockage of coronary arteries, often leading to angina or heart attacks. Stroke: A disruption of blood flow to the brain, caused by a blockage (ischemic stroke) or bleeding (hemorrhagic stroke). Hypertension: Chronic high blood pressure, a major risk factor for cardiovascular disease. Heart failure: The inability of the heart to pump blood effectively. Arrhythmias: Irregular heart rhythms that can lead to complications like stroke or cardiac arrest. Peripheral artery disease: Narrowing of blood vessels in the limbs, leading to pain and poor circulation.     What is the Evidence? Magnesium's Importance for Cardiovascular Disease: Numerous clinical trials and epidemiological studies have investigated the link between magnesium and cardiovascular health. Here is a list of positive cardiovascular related outcomes that have been observed in scientific research:    + Positive cardiovascular related outcomes: Blood Pressure Regulation: In clinical research, supplementation of 300–400 mg/day of magnesium significantly lowered systolic (2–4 mmHg) and diastolic (1–3 mmHg) blood pressure, particularly in individuals with hypertension. Improved Endothelial Function: In a study of patients with coronary artery disease, magnesium supplementation of 365mg/day for 6 months improved endothelial function and reduced cardiovascular risk.  Improved Lipid Profiles: Research suggests that magnesium supplementation may reduce LDL cholesterol and triglycerides while increasing HDL cholesterol, which may lower atherosclerosis risk.  Reduced Risk of Type 2 Diabetes: Epidemiological studies show that higher magnesium intake is associated with a lower risk of developing Type 2 diabetes. And in patients with established Type 2 diabetes, supplementation with 250mg magnesium/day for three months reduced insulin resistance and improved glycemic control.  Reduced Cardiovascular Mortality: Research has shown that people who consume higher amounts of dietary magnesium have a 34% lower risk of cardiovascular mortality than low magnesium consumers.    Reduced Risk of Stroke: In an analysis of studies looking at the relationship between magnesium intake and stroke, higher daily magnesium intake was linked to a reduced risk of stroke, especially in women.     Mechanisms Underlying the Cardiovascular Benefits of Magnesium Since magnesium is involved in so many of the body’s physiological processes, it’s not surprising that it plays a role in several outcomes related to cardiovascular health. Here’s an overview of some of its most impactful mechanisms: + Most impactful mechanisms: Vascular Smooth Muscle Relaxation: Magnesium may promote relaxation of the muscles that line blood vessels. It also may enhance the production of nitric oxide, which helps blood vessels to dilate and reduces blood pressure. Ion Channel Stabilization: Magnesium may stabilize cardiac ion channels, which might reduce the risk of arrhythmias like atrial fibrillation and ventricular tachycardia. Prevention of Vascular Calcification: Magnesium may inhibit mineral deposits in arterial walls, reducing the vascular calcification which occurs in atherosclerosis. Reduction of Oxidative Stress: Magnesium may reduce oxidative stress by lowering the production of reactive oxygen species and supporting mitochondrial function, which might improve blood vessel health.  Anti-Inflammatory Effects: Magnesium may reduce levels of molecules that promote inflammation, which might lower the risks of cardiovascular disease, insulin resistance, and diabetes.  Glycemic Control and Insulin Sensitivity: Magnesium may enhance insulin signaling and glucose metabolism, which might reduce the risk of insulin resistance and diabetes, which are cardiovascular disease risk factors.   Evidence-Based Recommendations for Magnesium Supplementation Based on current scientific evidence, it can be concluded that magnesium supplementation may be a valuable strategy for supporting cardiovascular health. The level of supplementation used in clinical trials of magnesium for cardiovascular health is typically in the range of 200 to 400mg. Since epidemiological studies have shown an increased risk of cardiovascular disease at levels of intake below 200 to 250mg per day, this level of supplementation would bring most people into the recommended daily intake range, leaving room for some extra based on higher body weight.    When supplementing with magnesium to support cardiovascular health, it’s important to consider the form of magnesium being used. Elemental magnesium (Mg²⁺) is highly reactive and does not exist in a free, stable form. Instead, it naturally binds to other molecules, forming compounds that allow it to be absorbed and utilized by the body. Each magnesium complex will have unique properties, including differences in bioavailability and side effects (like gastrointestinal upset).  Magnesium orotate, a compound consisting of magnesium and orotic acid (orotate), has gained attention for its potential cardiovascular benefits. The orotate component is thought to facilitate magnesium transport into cells, improving bioavailability and delivering additional benefits related to its metabolic and energy-enhancing properties. Research has shown that magnesium orotate may reduce hypertension and heart disease, lower the risk of heart attack, and help manage diabetes. It has also been shown to support gut and mental health, speed exercise recovery, and help with brain function in an animal model of Alzheimer’s Disease. Other forms of magnesium, including magnesium glycinate and magnesium malate, are also preferred due to their better absorption and fewer gastrointestinal side effects compared to forms such as magnesium oxide, magnesium citrate, and magnesium hydroxide.   Fringe magnesium mix Fringe Magnesium Mix contains three forms of magnesium, including magnesium glycinate, magnesium malate, and the heart-friendly magnesium orotate. All three forms been shown to be better absorbed into the body, and they’re easily digested, so you don’t have to worry about the gastrointestinal issues associated with some forms of magnesium. The other ingredients in Fringe magnesium powder are all natural and include non-GMO chicory root inulin to help with dosing, organic monkfruit extract for a bit of natural sweetness, and 90mg of vitamin C for an antioxidant boost. Fringe Magnesium Mix is part of our “Essentials” line – meaning that it we recommend it for use by most people, on most days.        Dosage Recommendations for All Ages For adults, we recommend starting with 1 scoop of Fringe magnesium per day, and increase (up to 2 scoops) as needed. It mixes well with water but can be dissolved in any liquid (we love it in smoothies!). Kids can also take Fringe magnesium. Based on age, the recommended doses are: for children aged 1-3 years old, ¼ scoop per day; ages 4-8, ½ scoop per day; ages 9-13, ¾ scoop per day; ages 14+, 1 full scoop per day. Do not give magnesium to children under 1 year of age. Magnesium is safe to take when pregnant and breastfeeding. Of course, consult your doctor before beginning a supplement regimen.      Shop Fringe Magnesium      

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January 9, 2025

The Essential Role of Electrolytes in Hydration

          Tips for Maintaining Fluid Balance Hydration is about more than just drinking water—it's a delicate balance of chemistry in your body. Enter electrolytes, the unsung heroes of hydration. These tiny, charged particles work behind the scenes to power your body’s most vital functions, from keeping your heart beating to fueling your muscles. Drinking electrolyte rich water makes it much easier to quench your body’s thirst and provides cells and tissues with more of what they need to function optimally.                 People often turn to electrolytes when they’re sweating through an intense workout, recovering from illness, or navigating a hot summer day, but we also need them in the winter too. During cold winter months, the body’s thirst response diminishes because blood vessels constrict to conserve heat. This reduces the signals to drink water, even though the body still loses fluids. Regardless of season, electrolytes play a critical role in maintaining balance, energy, and health. But what are electrolytes, exactly, and why do they matter so much in hydration? In this article, we’ll cover the basics of electrolytes, explore their importance in hydration, and share practical tips to ensure you stay optimally hydrated no matter what you’re doing.     Shop Fringe Electrolyte & Mineral Mix Electrolytes 101 Electrolytes are substances that dissolve in water to produce ions, which are charged particles. These ions conduct electricity, making electrolytes essential for a variety of biological and chemical processes. Common electrolytes include: Sodium (Na⁺): Vital for nerve impulses, muscle contractions, and fluid balance. Potassium (K⁺): Crucial for heart function, muscle contractions, and maintaining cell integrity. Calcium (Ca²⁺): Important for bone health, blood clotting, muscle function, and nerve signaling. Magnesium (Mg²⁺): Supports enzyme activity, muscle function, and energy production. Chloride (Cl⁻): Maintains fluid balance and aids digestion by forming stomach acid (HCl). Bicarbonate (HCO₃⁻): Helps maintain pH balance in the blood. Phosphate (PO₄³⁻): Involved in energy production and cellular function. Electrolytes are closely related to minerals because many electrolytes are, in fact, minerals. Minerals like sodium, potassium, calcium, magnesium, and chloride serve dual roles as both essential nutrients and electrolytes. Once dissolved in the body’s fluids, these minerals become electrolytes (ions) that facilitate critical processes. This is why Fringe’s electrolyte product is named “Electrolyte and Mineral Mix”! Electrolytes and Hydration Electrolytes are essential for effective hydration because they help regulate the balance of fluids in and out of cells, tissues, and organs. Water alone is not sufficient for proper hydration; it needs electrolytes to ensure that fluids are distributed and utilized efficiently within the body. Electrolytes regulate hydration in several ways: + Regulating Fluid Balance: + Increasing Cellular Water Absorption:  Without proper electrolyte balance, it’s difficult for water to be properly absorbed into cells. Cells must be sufficiently hydrated to function properly, so when absorption is impaired, so is function. + Preventing Dehydration: + Replacing Fluid Loss:  When you lose body fluids through things like sweating or illness it’s not just water that goes, it’s electrolytes too. So, if you want to replace the fluid that is lost, you have to consume electrolytes along with water.   In simple terms, when water is consumed without electrolytes, it can disrupt the delicate balance of fluids in the body, which are a mixture of water along with a range of different ions. To be properly hydrated, you require both.          Water As Nature Intended Electrolyte rich water is the way nature intended water to be. Pure H2O is a result of manufacturing, not nature. Water in nature also contains a wide range of nutrients in the form of dissolved minerals… aka electrolytes! As it travels over rocks and through the earth, minerals make their way into water. The composition of natural water varies widely and depends on the geology of the region it comes from. For example, calcium rich water can be found the mountains of Italy, while magnesium rich water is extracted from volcanic groundwater in Germany.     How to Stay Optimally Hydrated Here are some practical tips to help you stay optimally hydrated: Listen to your body: Thirst is a natural indicator but can sometimes lag behind actual hydration needs, especially during intense activities. Stay ahead of your thirst by drinking 2-3 litres of fluid daily. Monitor urine color: Pale yellow indicates proper hydration, while dark yellow suggests a need for fluids. Eat electrolyte rich foods: Include naturally electrolyte-rich foods in your diet, such as bananas (potassium), dark leafy greens (magnesium), and dairy products (calcium). Use electrolyte supplements: Supplements can be used daily to enhance the electrolyte concentration of water (especially reverse osmosis water, which is totally devoid of electrolytes). Increase use whenever you have increased fluid loss, such as when exercising, spending time in the heat, or suffering from illness. Drink electrolyte solutions during the activity and afterward to rehydrate. How To Choose an Electrolyte Supplement What to look for in a product: A range of electrolytes, including including sodium, chloride, potassium, magnesium, and calcium. %DV (Daily Values) that are less than 20%; in natural water, levels will will be between 1 and 20% DV, so this is a good rule of thumb to follow. Simple, naturally derived ingredients, without added sugars or “natural flavors” Verification of purity through an unbiased chemical analysis performed by a third-party lab.   Fringe Minerals and Electrolyte Mix meets all these criteria and is a great option for both adults and kids looking to support their hydration. Simply mix 1 scoop of electrolyte powder into your water, 1-2 times per day.        

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December 20, 2024

Light Therapy & Menopause

Menopause Menopause is the natural transition that occurs when a woman stops menstruating, which usually happens between the ages of 40 and 58. The term “transition” refers to a change from one state to another, which is a very apt descriptor for what happens during menopause. Hormonally speaking, menopause marks a shift to an entirely new hormonal milieu, which not surprisingly, can be quite challenging.  Hormonal Changes During Menopause The hormonal changes that accompany menopause are dramatic. From perimenopause (the stage leading up to menopause) to post-menopause (the stage following menopause), levels of estrogen and progesterone drop to a fraction of their previous levels. This sharp decline is not linear, instead showing fluctuations that can create a whirlwind of physical and psychological symptoms. Levels of testosterone also decrease during this transition.   The effects of menopause The effects of menopause on the brain and body are similarly dramatic. Although these vary widely between individuals, there are many common symptoms, including hot flashes, loss of libido, vaginal dryness, sleep issues, weight gain, dry skin, hair thinning, digestive changes, sexual dysfunction, urinary symptoms (including incontinence) and mood disturbances. Some menopausal symptoms are local, occurring mainly in the pelvic region, while others (such as hot flashes) are felt throughout the body. Similarly, some symptoms are transient while others cause persistent and long-term physical changes.  The experience of menopausal symptoms is extremely common. Overall, it is estimated that 75-80% of women suffer from symptoms related to menopause, of which 20-30% are considered severe. Approximately 75% of women worldwide experience hot flashes, while 40-60% suffer from sleep issues. As many as 83% of women report experiencing vaginal dryness, often with associated pain during intercourse. Research has found that 9 in 10 women weren’t educated about menopause, and since talking about these symptoms has long been viewed as “taboo”, women often suffer menopause symptoms in silence, leaving them unable to access tools that might help to alleviate them.  Improving access to supportive tools during menopause is a critical public health issue. This includes natural and alternative therapies, as well as novel tools such as light therapy. Light - including red, near infrared, and blue light – may help to alleviate several of the challenging symptoms of menopause, including sleep and mood issues, vaginal dryness and atrophy, hair loss, overactive bladder, sexual dysfunction, cognitive and digestive changes, and skin problems. Read on to learn how light therapy can be used to support women’s health during this important transitional period. Light therapy Before we can explore how light therapy can be used to support women’s health during menopause, we first need to answer the question: what is light therapy? The answer is really quite simple. Light therapy (also known as photobiomodulation) is the application of light with specific wavelengths to the body for the purposes of influencing biology. In theory, light therapy can use any wavelength of light, but the most commonly used are red, near infrared, and blue. The use of red and near infrared light is commonly referred to as “red light therapy”. All three wavelengths of light may be useful in supporting women during menopause, although red and near infrared light have the greatest utility.   Research has shown that light therapy has many effects on a cellular level. Briefly, with red and/or near infrared light, the most notable observed effects include an increased production of cellular energy, reduced inflammation, decreased oxidative stress, decreased pain, increased blood flow, enhanced collagen and supportive tissue production, and improved microbiome health (gut and vagina). Blue light is mainly used to destroy pathogenic microorganisms like yeast and bacteria.  Light Therapy & Menopause Given that there is such a wide range of menopausal symptoms (note that for simplicity, symptoms related to peri-, meno- and post-menopause are being considered here as “menopausal” symptoms), it is likely that the various physiological effects of light therapy will be more or less relevant for certain ones.  For example, some of the changes seen during menopause – such as vaginal atrophy, dryness, and urinary incontinence - are due in part to a decrease in blood flow and loss of connective tissue in the pelvis. While specific research into using light therapy to treat these symptoms is still sparce, researchers have proposed that based on existing scientific evidence, red light therapy may alleviate these symptoms by stimulating the production of collagen and elastin, supporting bladder function, and enhancing blood flow.    Many symptoms of menopause are also experienced in other states, and we can look to those conditions for clues regarding how to use light therapy to alleviate the same symptoms during menopause. This includes anxiety and depression, hair loss, sleep disturbances, acne, digestive issues, and infections. While research specific to these symptoms in menopausal women is lacking, there is clear evidence that light therapy (with red, near infrared, and/or blue light) can be helpful in other conditions, and we can extrapolate from there to the menopausal state. Based on the known physiological effects of light therapy, and the evidence of benefits in a range of clinical conditions, we propose that the use of red, near infrared, and/or blue light may help to alleviate several of the most common symptoms experienced by women during this life transition, including: Mood: Mood changes are a common experience during menopause, with many women reporting increases in anxiety and depression. Light therapy (with red and near infrared light) has been shown to reduce depressive symptoms in both humans and animals, likely due to improvements in mitochondrial function, increased brain blood flow, and decreased neuroinflammation. A 2009 clinical trial found a reduction in symptoms of depression and anxiety in as little as a single session. The effects of light therapy on mental health are so compelling that a recent systematic review concluded that it is “strongly recommended” as a treatment for moderate depressive disorder and is “recommended” for the treatment of anxiety disorder. Studies of red light therapy and depression often apply light therapy directly to the skull, while some use an intranasal approach. Cognition: Cognitive changes, such as memory loss, are also commonly experienced by women during menopause. Researchers have shown in a series of controlled clinical studies that near infrared light therapy improves cognition in young and middle-aged healthy adults when applied to the prefrontal cortex of the brain. Cognitive improvements were accompanied by changes in brain function, including increased brain blood flow. In 2019, a meta-analysis of all the research looking at the effects of light therapy (including near infrared light, or near infrared and red light in combination) found that the overall effect on cognition was positive, leading the authors to conclude that light therapy is a “cognitive-enhancing intervention in healthy individuals”.                                    Hair Loss: Menopausal women frequently report hair loss and thinning. The ability of light therapy to induce hair growth was observed in studies conducted more than 50 years ago. Early clinical trials used primarily red light, and the effectiveness of these studies led to the development of several red light therapy devices for hair loss. Subsequent studies have shown that near infrared light also stimulates hair growth, with red and near infrared light improving hair growth in androgenetic alopecia, which is the most common type of hair loss that affects both men and women. Light impacts hair growth through effects on mitochondria, which lead to increases in the length of time the hair follicle spends in the growth phase.                                                                                             Overactive Bladder: Overactive bladder, involving a frequent urge to urinate, is a urinary symptom experienced during menopause. Overactive bladder often results in urinary incontinence. Although research related to light therapy and overactive bladder is limited, one study found that application of red light to the abdomen three times per day for 12 weeks resulted in a reduction of urinary incontinence as compared to a control group, suggesting a potential benefit in this condition.    Skin Changes: During menopause, many women report skin changes, including acne, dryness, altered pigmentation and wrinkles. Light therapy has been widely used in spas and dermatology clinics for its effects on skin health, in addition to at-home use. Red and near infrared light is helpful in the treatment of wrinkles,  psoriasis, acne, hyperpigmentation, and rosacea, while blue light is helpful in the treatment of acne. Studies show results such as smoother skin; wrinkle reduction and improved skin elasticity; and normalization of skin pigmentation. The effect of red light therapy on wrinkles can be quite dramatic, with one study showing a 30% decrease in eye wrinkle volume. Gut: Gut dysbiosis, involving changes in the gut microbiome, are common around the time of menopause. Estrogen is known to affect the gut microbiome and similarly, some of the microbes in the gut microbiome (called the estrobalome) are able to influence levels of estrogen in the body. Keeping the microbiome healthy during menopause is essential, and light therapy (with red and near infrared light) may provide some support. Animal research has shown that when red or near infrared light was applied to the abdomen of mice, the composition of the microbiome shifted to include more of a bacterial strain that is associated with better health. In humans, red and near infrared light applied to the abdomen of Parkinson’s disease patients modulated the composition of the gut microbiome, with a shift towards more “healthy” bacteria, and in a case report of a patient with breast cancer, application of near infrared light to the abdomen was associated with increased diversity of gut microbes, which is considered to be a healthy change Vaginal Dysbiosis: Similar to the gut, the vagina has a microbiome, and menopause can cause dysbiosis in this region as well. Hormone-induced dysbiosis can increase the vaginal pH and change the composition of the microbes, which is associated with bladder dysfunction and bladder pain syndrome. Light therapy, particularly with red and near infrared light, is proposed as being a positive modulator of the vaginal microbiome. There are several proposed mechanisms, including modulation of nitric oxide. Nitric oxide is important for the lactobacillus species that dominate in the vagina that are known to decrease during menopause.                                                                                                                                    Sleep: As already mentioned, sleep disturbances are experienced by 40-60% of menopausal women. Light is a primary regulator of the body’s circadian rhythm, so it is not surprising that light therapy has effects on sleep. Application of red and near infrared light during wakefulness improves sleep quality in people with cognitive decline, Guillain-Barré Syndrome, fibromyalgia and stroke. When red light therapy is applied during sleep, there is an increased clearance of waste products from the brain and improved flow of cerebrospinal fluid, which are required for optimal brain health. Blue light triggers wakefulness, suppressing melatonin, so direct exposure of the eyes to blue light should be limited to daytime hours. Vaginal Infections: Vaginal infections with yeast and bacteria are more common during menopause due to the changes in estrogen, vaginal pH, and vaginal dryness that occur. In addition to their positive effects on the microbes in the gut and vagina, red and near infrared light have also been shown to have effects on pathogenic (harmful) microorganisms in the female pelvis. Red light has been shown to be helpful in treating vaginal candida, as has blue light. Specifically, blue light at 415nm (the same wavelength as in the Fringe Pelvic Wand) had the most potent anti-candida effects. Blue light has also been shown to be helpful in the treatment of vulvovaginitis. Vaginal Atrophy: Vaginal Atrophy, Dryness & Sexual Dysfunction: The loss of estrogen during menopause causes many changes to the integrity of tissues in the vagina. This results in tissue atrophy and dryness, which can cause great discomfort, especially during sex. The main structural connective tissues are collagen and elastin, which provide strength and flexibility to the vagina. These changes occur for a variety of reasons, including a decrease in blood flow which results from the loss of estrogen. Application of red and near infrared light is known to increase blood flow by increasing levels of nitric oxide. It has also been shown to increase the synthesis of collagen and other supportive connective tissue including elastin. Suggesting that red and near infrared light may help with tissue support and rejuvenation during menopause.  Light Therapy Products for Menopause While early research on light therapy used primarily lasers, more recent research has found that LED’s can also be used, which also have the advantage of applying light to a larger area of the body as well as an improved safety profile. The use of LED in red/near infrared/blue light therapy devices has also greatly reduced the cost of treatment, making it something that can be done in the comfort of one’s own home. A wide range of products are available, each of which is uniquely suited to address specific needs. The four most useful light therapy products to address the symptoms of menopause are: Red light therapy panel Panels usually deliver red and near infrared light, ideally with the option to use separately or in combination. Panels can be used to treat most body parts, including the face, chest and back. They’re great for supporting sleep and mood, when light should be entering through the eyes. They can also support digestion when directed towards the skin of the abdomen, as well as the skin on the face. The Fringe Red Light Therapy Panel delivers both wavelengths of light at the same “sweet spot” intensity as the sun. shop our panel Red light therapy wraps Red Light Therapy Wraps deliver light directly to the skin and can be applied to specific body parts, such as the head and abdomen. They should also deliver both red and near infrared light. Wraps have the advantage of being cordless and very convenient to use. The Fringe Red Light Therapy Head Wrap delivers light to the head (including red and two wavelengths of near infrared light) and is ideally suited to support mood, cognition, and hair loss. The Fringe Red Light Therapy Wrap has a rectangular shape and can be applied to the abdomen to support bladder function and digestion. shop our wraps           Light therapy face mask Like wraps, face masks deliver light directly to the skin but are specifically contoured to the face. Due to the antimicrobial effects of blue light, it should be included in face masks for the treatment of acne along with red and near infrared light. The Fringe Red Light Therapy Face Mask delivers all three wavelengths of light to support skin health, including acne, wrinkles, pigmentation, and more. shop the mask               Light therapy pelvic wand Light therapy pelvic wands are inserted directly into the vagina, delivering light directly to the vaginal tissues that are affected by menopausal hormonal changes. The Fringe Light Therapy Wand delivers red, near infrared, and/or blue light to support blood flow and tissue rejuvenation, which may help alleviate vaginal dryness, atrophy, and sexual dysfunction. shop the wand       To recap Menopause is a time of dramatic hormonal changes, which create uncomfortable symptoms for many women. Light therapy is a safe and effective tool that may be used to alleviate a wide range of menopausal symptoms in the comfort of one’s own home. Red and near infrared light provide support for symptoms including sleep and mood issues, cognitive changes, hair loss, gut and vaginal dysbiosis, skin problems, and vaginal tissue changes, while blue light may provide antimicrobial activity for menopausal acne and vaginal infections. Many different light therapy products are available - including panels, wraps, face masks, and pelvic wands – that provide light therapy support for different symptoms. Choose products that use LED lights to deliver red, infrared red, and blue light (where appropriate) at approximately the same intensity of the sun for best results.  For more information about Fringe light products, go to: https://fringeheals.com/shop-all-products/

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July 18, 2024

Should I Take a Magnesium Supplement?

Should I take a magnesium supplement? The simple answer to this question is: Most likely, yes. Scientific evidence suggests that many people are at risk of magnesium deficiency, even those consuming a healthy diet. There are many reasons for this, most of which are out of our control. Given the critical importance of magnesium in the human body, and the significant health risks that accompany even a subclinical magnesium deficiency, regular supplementation with a high-quality dietary supplement is a wise investment in your health. shop fringe magnesium What is Magnesium? Magnesium is one of the most abundant minerals, both in the earth and inside the human body. Most magnesium in the body is found inside cells, rather than in the blood, and it is especially concentrated in the muscles and bones. In the body, magnesium carries a positive charge, and is therefore referred to as an ion or electrolyte. The recommended intakes of magnesium have been determined and are based on age and gender.  These values are known as the dietary reference intakes (DRI’s). Recently, it has been suggested that the DRI’s for magnesium are too low because they haven’t been adjusted for rising body weights. The new estimates recommend an additional intake for adults of between 60-235mg magnesium per day beyond what is shown in table 1.           What does magnesium do in the body? Magnesium is involved in virtually every cellular metabolic and biochemical process in the human body. As a cofactor or activator for over 800 chemical reactions, magnesium regulates everything from metabolism to protein synthesis, to DNA repair and synthesis. It is also involved in conveying messages between molecules within the cell as well as in regulating cell replication.        What are good sources of magnesium? Magnesium is found in many foods, both plant and animals. Some good sources of magnesium are: Green leafy vegetables Legumes Nuts Seeds Whole grains Good sources of magnesium should contain around 40-80mg per serving. Meat, dairy and fruit also contain some magnesium but at lower amounts. A general rule of thumb is that the more highly processed a food, the less magnesium it will contain (unless it has been fortified).    Although there are many food sources of magnesium, a drastic loss of magnesium from agricultural soil over the last century has led to a decrease in the magnesium content of plant foods due to their inability to absorb sufficient magnesium from the earth. For example, the magnesium content of vegetables has decreased by 80-90% over the last century. As a result, supplementation with magnesium may be necessary to avoid deficiency. What is the prevalence of Magnesium deficiency? There are two types of nutrient deficiencies, frank and subclinical. Frank deficiencies have obvious signs, while subclinical deficiencies do not. Frank deficiencies of magnesium are rare because the kidneys can limit its excretion. But subclinical deficiencies are extremely common, since over half of the US population don’t consume the recommended amount.  In fact, according to a research article in the Open Heart medical journal, “the evidence in the literature suggests that subclinical magnesium deficiency is rampant and one of the leading causes of chronic diseases including cardiovascular disease and early mortality and should be considered a public health crisis.”  What are the causes of Magnesium deficiency? As already described, two of the main causes of magnesium deficiency are (1) low intake of dietary magnesium, and (2) a substantial loss of magnesium from agricultural soil causing a decrease in the magnesium content of foods. These two issues will be compounded, such that even when people attempt to consume sufficient dietary magnesium, they may be unable to.  There are also several other factors that increase the risk of magnesium deficiency. These include: Magnesium also interacts with other nutrients, which can increase the risk of deficiency. For example, taking high doses of vitamin D can increase the loss of magnesium from the body, while taking high doses of zinc can interfere with magnesium absorption. High doses of fiber can also interfere with magnesium absorption. What are the health risks of Magnesium deficiency? Because of its nearly ubiquitous role in the body’s processes, low levels of magnesium can create widespread physiological dysfunction. And because of the widespread incidence of low magnesium intake, magnesium deficiency is recognized as an important global concern.  A frank magnesium deficiency will manifest with clinical signs, including: Low appetite Nausea and vomiting Fatigue and weakness Muscle spams or tremors Abnormal heart rhythm Convulsions Psychiatric disturbances   But because the kidneys regulate the excretion of magnesium from the body, it’s rare to have magnesium be depleted to the point where these potentially life-threatening symptoms occur. Far more common is subclinical magnesium deficiency, which often does not have obvious signs.   Because it’s so easy to under consume magnesium, and since the signs of subclinical magnesium deficiency are hard to spot, it often extends over time leading to long-term adverse complications. These include a wide range of health problems and chronic diseases, including: Cardiovascular diseases  Diabetes Migraines Osteoporosis Asthma Metabolic disorder Alzheimer’s Disease Parkinson’s Disease Premenstrual Syndrome Dysmenorrhea   These conditions have potentially devastating consequences, which makes magnesium a critical nutrient of concern for public health.  How could taking a magnesium supplement help me? There are both long-term and short-term benefits to ensuring adequate magnesium intake, which for many people, will require taking a magnesium supplement.  As just described, there is a long list of health problems and chronic diseases associated with a long-term subclinical magnesium deficiency, many of which can be helped by taking a magnesium supplement. Can I take too much magnesium? Magnesium toxicity is mostly seen with consumption of high doses of magnesium containing laxatives and antacids. Consumption of more than 5000mg per day can cause toxicity, with symptoms including low blood pressure, nausea, vomiting, muscle weakness, and even cardiac arrest. It would be nearly impossible to consume this much magnesium through dietary supplements, which usually contain less than 300mg per serving, and totally impossible through food. Because the excretion of magnesium is regulated by the kidneys, it is difficult to take too much, and is not a concern except with consumption of magnesium containing medications.     How do I choose a Magnesium supplement?     Read the ingredients - Most dietary supplement will contain both active and inactive or “other” ingredients. You need to pay attention to both. The active ingredients are the ones that you are looking for; for example, a magnesium supplement will contain at least one form of magnesium as the active ingredient. Some supplements, like multi-vitamins, have many active ingredients. Usually, these are vitamins, minerals, of phytochemicals derived from plants. Although this information may be hard to find, it’s helpful to know where these active ingredients are sourced from. Naturally sourced ingredients are always better than artificial ones. The inactive ingredients are usually there to: (1) provide bulk (filler), (2) hold the product together (binding agents, coatings), (3) add flavor or sweetness, or (4) keep the product from clumping together (flow enhancers). Sometimes this list is long, and it’s often where some undesirable ingredients sneak in, such as potassium sorbate, artificial colors, or titanium dioxide. It’s best to keep this list short and naturally sourced.     Verify product purity – Only choose high quality products that verify their purity via an unbiased chemical analysis performed by a third-party lab. These analyses should be reported in a Certificate of Analysis (COA) that is readily available to consumers, often through a QR code link. COA’s should be available for each batch of products, and will measure contaminants such as heavy metals, microbes, and pesticides.     Consider the form(s) of magnesium in the supplement – There are several different forms of magnesium that are included in dietary supplements, each of which has unique properties. Look for ones that are bioavailable and easy on digestion. The forms of magnesium that are most likely to cause diarrhea are magnesium chloride, carbonate, oxide, and gluconate. Magnesium malate shows high bioavailability compared to the commonly supplemented forms of magnesium oxide and magnesium citrate. Other organic forms of magnesium such as magnesium glycinate and magnesium orotate also show high bioavailability. Some forms of magnesium have also shown unique health benefits; for example, magnesium orotate helps with cardiovascular and gut health. While all magnesium supplements can help to prevent magnesium deficiency, some forms may be better suited to your unique needs.      Choose the supplement form you prefer – Supplements come in three main forms: capsules/tablets, powders, or liquids. Which one you choose is really a personal preference. Powders and liquid can be added to liquids, like smoothies, and are a great option if you don’t like swallowing pills. Fringe Essentials Magnesium Powder The Fringe Essentials Magnesium Powder contains three forms of magnesium: orotate, malate, and glycinate, at 173mg total and 41% of the recommended Daily Value. These forms of magnesium have been shown to be better absorbed into the body, and they’re easily digested. Each one has unique health benefits that make them well suited to not only ensure sufficient magnesium intake, but also to reap a wide range of health benefits. Here’s what they do: + magnesium glycinate: Magnesium glycinate is a standout in helping to reduce anxiety, promote relaxation, support deep sleep, reduce muscle tension, and balance mood. _____________________________________ + magnesium orotate: Magnesium orotate is one of the best forms of magnesium to consume for heart health. It’s been shown to help with hypertension and heart disease, and to reduce risks of heart attacks. It also supports gut and mental health and helps with exercise recovery. It may even be helpful in diabetes and Alzheimer’s Disease. _____________________________________ + magnesium malate: Magnesium malate is great for chronic pain, inflammation, energy production, and muscle tension and recovery. _____________________________________   The other ingredients in Fringe magnesium powder are all natural, and include non-GMO inulin to help with dosing, organic monkfruit extract for a bit of natural sweetness, and vitamin C for an antioxidant boost. Simply mix 1 scoop of magnesium into your water, smoothie, or favorite beverage 1-2 times per day.   shop fringe magnesium    

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February 7, 2024

Red Light Therapy for Seasonal Affective Disorder

What is Seasonal Affective Disorder (SAD)? Seasonal Affective Disorder (SAD) is also known as the “winter blues” or “seasonal depression”. In the simplest terms, it is depression that follows a season pattern, usually occurring in the winter. SAD is considered a variant of Major Depressive Disorder or Bipolar Disorder, rather than a distinct condition. It is recognized in the Diagnostic Manual of Mental Disorders (DSM-5) and affects around 5% of US adults. January and February are the hardest months for people with SAD. The symptoms of SAD are similar to the symptoms of non-SAD depression, and include: feeling sad  fatigue and loss of energy loss in interest or pleasure in activities changes in appetite and sleep (especially overeating and oversleeping) feeling worthless or guilty difficulty thinking, concentrating, or making decisions physical aches and pains thoughts of death or suicide.  SAD occurs at a specific time of year and the diagnosis requires that it recurs at least two consecutive years in the same season. Symptoms last for around 4 to 5 months, and there is full remission of symptoms when the season ends. SAD usually occurs in the Fall or Winter. Risk factors for SAD include being female, living at a northern latitude, a family history of SAD, and being between 18 and 30 years of age. Both pharmacological and non-pharmacological treatments have been identified as first line therapies for SAD. Pharmacological treatments include antidepressant medications, such as selective serotonin reuptake inhibitors. Non-pharmacological treatments include cognitive behavioral therapy and light therapy. The goal of light therapy is to compensate for the loss of natural sunlight during the shorter and darker winter months, and most often involves exposure to bright white light.  What is the relationship between light and SAD? The seasonal nature of SAD and its high prevalence during the winter months, along with resolution during warmer, sunnier seasons, suggests a causal relationship with sun and light exposure. Human biology is clearly linked with the rhythm of the sun, with people naturally following a sleep/wake cycle that is associated with night and day. This sleep/wake cycle is also known as our circadian rhythm. Circadian rhythms are the “physical, mental, and behavioral changes an organism experiences over a 24-hr cycle.” In addition to light and dark, circadian rhythms are also influenced by temperature, diet, exercise, stress, and social environment. Light, however, is the primary regulator, and it exerts this influence through effects on the brain. The influence of light on the brain starts with the eyes. Light enters the retina and activates cells called intrinsically photosensitive retinal ganglion cells. Retinal ganglion cells are active even in people who are completely blind, who show similar sleep and wake cycles to sighted people because of the response of these cells to light. Retinal ganglion cells show their greatest response to the blue light spectrum. Sunlight contains blue light, in addition to many other wavelengths of color. From the eyes, a signal is sent to the suprachiasmatic nucleus in the brain. Known as the “master circadian clock”, the suprachiasmatic nucleus is the most important circadian regulator. The clock in turn sends out many signals that regulate a wide range of processes in the body, including controlling the expression of up to 10% of our genes. Light is the primary regulator of this internal clock, although there are other non-light influences on this rhythm too.   Melatonin and cortisol are the main hormonal mediators of the circadian rhythm, and the synthesis of both is regulated by light. Melatonin is secreted in response to the absence of light, triggering sleep. Cortisol is secreted in response to the presence of light, triggering wakefulness. The synthesis of both melatonin and cortisol is controlled by signals that come from the suprachiasmatic nucleus.  In the winter months, decreased exposure to light causes the circadian rhythm to shift later in the day, which results in a misalignment between the sleep-wake cycle and the circadian rhythms’ natural processes. Exposure to certain types of light on winter mornings pulls the circadian rhythm back into alignment.  Different types of light are known to have variable effects on the circadian rhythm. Both bright white and blue light suppress the release of melatonin, which promotes wakefulness. Blue light exposure can cause the circadian rhythm to shift even when applied later in the day, unlike bright white light which is more effective at causing a shift in the morning. Red light does not suppress melatonin levels or cause the circadian rhythm to shift. These variable effects of different wavelengths (colors) of light have important implications for light therapy, which is the application of external light sources to affect biology. Exposure to light has been clearly shown to be associated with mood. A study of over 400,000 people showed that increasing exposure to daylight associated with reduced risk of major depression and greater happiness. This may be mediated by serotonin, which is known as a “natural mood booster”. Serotonin is a critical link and regulator of both the circadian rhythm and mood, and levels increase with sun exposure. In contrast to the positive mood effects of sunlight exposure, exposure to artificial light later in the day can have adverse effects. In simple terms, the naturally stimulating effect of white and blue light on wakefulness is helpful in the early part of the day but is harmful in the evening and at night.  The associations between light and levels of melatonin, cortisol, and serotonin provide clues as to how the dark, short days of winter can negatively impact mood. And while more research is needed to clearly understand the pathology of SAD, its positive response to light therapy suggest that light is one of the most important mediators.  How is red light therapy for Seasonal Affective Disorder used? Light therapy is widely accepted as a first line non-pharmacological treatment for SAD. Usually, this involves treatment with bright light (called Bright Light Therapy, BLT), but dawn simulation is also used. Dawn simulation delivers light that gradually increases during the last half hour of sleep, while BLT delivers very bright light (most often white, but sometimes blue) shortly after waking. Bright light therapy has been shown to be more effective for people with more severe depression, but both are beneficial. As already described, retinal ganglion cells in the eye respond to light, particularly in the blue spectrum. White light contains all visible light frequencies, including blue, and both white and blue light promote wakefulness, in part through suppression of melatonin. This is why white and blue light are the main sources of light used in SAD light therapy. Light intensity is measured in Lux, and bright light is typically considered to be at least 10,000 Lux. Light intensity varies greatly, sometimes in surprising ways. Here are some light intensities under different conditions: Bright sunlight = 120,000 Lux Bright sunlight = 110,000 Lux Shaded area on a sunny day = 20,000 Lux Overcast day, midday = 1,000 – 2,000 Lux Sunrise/Sunset (clear day) = 400 Lux Sunrise/Sunset (overcast) = 40 Lux Moonlight (clear night) = 1 Lux Office lighting = 200 – 400 Lux Home lighting = 50 – 200 Lux In BLT, an external light source (usually called a “light box”) is used that delivers light at around 10,000 Lux. It is recommended to use BLT in the early morning shortly after waking for approximately 30 minutes. The person should position themself 60-80cm from the light box, with the light at eye level. Lower intensity light can be used (2,500 - 5,000 Lux) but with lower intensity light the treatment duration is extended to 1 to 2 hours. Treatment should be done until the season ends. Light used in BLT will be delivered by either fluorescent or LED lights. Fluorescent lights deliver white light, either warm or cool, while LED lights can deliver both white and blue light. White light is referred to as “colorless daylight” and is made up of all the frequencies in the visible light spectrum (including red, yellow, green, blue, etc.). White fluorescent bulbs and LED lights will also contain all of the visible light frequencies but they can vary in their spectral characteristics, such as the particular wavelength distribution and intensity.  When the spectrum of light from bright light devices is analyzed, it varies depending on the light source. Fluorescent lights, both warm and cool, emit light that shows several peaks that correspond to different colors, including red. White LED diodes usually have a sharp blue peak, but they also contain wavelengths of different colors. The main difference between white and blue BLT devices is that white light contains multiple colors (called polychromatic), even though it appears white or colorless, while blue light is a singular color (called monochromatic).  It is sometimes claimed that SAD light boxes provide a “hefty dose” of blue light. This is not entirely true. The spectral analysis of devices that use both warm and cool fluorescent lights reveals a mixture of wavelengths (yes, including blue), but their calculated “blue light hazard” level is actually quite low. Warm fluorescent light is a bit better than cool fluorescent light, which showed around the same blue light hazard as white LED light. It’s also important to note that blue light is “disruptive” to the circadian rhythm precisely because our bodies are naturally designed to respond to the blue wavelengths of light from the sun. When used in the morning, exposure to blue light (even artificial) provides a cue for the system to wake up. It should go without saying that bright light therapy devices should not be used in the evening. BLT has been found to effectively reduce the symptoms of SAD, although white light shows more effectiveness than blue light. A meta-analysis published in 2015 found that bright white light therapy was effective, although the effects were weaker at some time points. A meta-analysis of bright blue light therapy for SAD did not find it to be beneficial.  How Does Seasonal Affective Disorder Relate to Different Wavelengths of Light? SAD is related to the lack of daylight, or sunlight, during winter months. Sunlight consists of solar radiation, which is energy that is transmitted in the form of waves or particles. The spectrum of light in our environment consists of both light we can see (visible light) and light that our eyes can’t perceive (invisible light). This is called the electromagnetic spectrum. The visible light spectrum is quite narrow, consisting of wavelengths that range from 400 to 700nm and span from violet to red in color. Although the amount of solar radiation is not constant, approximately 40% percent of the light from the sun is visible light, which can be divided by color and wavelength. Near infrared light waves lie just beyond the “red” end of the visible light spectrum, so we don’t see them. Near infrared light is part of the “infrared” spectrum, which consists of both near infrared and far infrared light. Infrared light makes up 50% of the solar radiation that reaches the earth. The remaining 10% of the light from the sun is also invisible, falling just beyond the opposite “violet” end of the visible spectrum to IR. This is called ultraviolet light (UVL).  What this means is that BLT only partly mimics the natural effects of sunlight, since it delivers only visible light. Bright white light does not include light in the UV spectrum of the sun. This is done intentionally, since UV rays are the component of solar radiation that are the main culprits in causing skin cancer. Bright white light also does not include light in the infrared spectrum of the sun. This omission is less justified, since infrared light does not have harmful effects on the skin (quite the opposite, in fact), and infrared light makes up a significant amount of natural sunlight. BLT that uses blue light excludes not only UV and infrared light but also the non-blue wavelengths of light, including red, orange, yellow, green and violet.  Does Red Light Therapy Improve Seasonal Affective Disorder? Red and near infrared light therapy is the application of artificially generated light in the red and near infrared spectral bands. The term “red light therapy” usually describes the use of both red and near infrared light, although only the red light produced by the device is visible to the naked eye. Infrared light can still be perceived by the body as heat when it contacts skin. Like BLT, red and near infrared light therapy does not involve the use of UV rays. The red light used in light therapy usually ranges from 600 to 700 nanometres (nm), with the unit nm referring to distance the light wave travels in one cycle. The near infrared light used in light therapy usually ranges from 800 to 1100nm.  Interestingly, there are no clinical trials of red light therapy to treat SAD, but there are many that have been done looking at the effects of red light on non-SAD depression. All of the non-SAD clinical trials of red light therapy used near infrared light applied directly to the head. A 2022 systematic review concluded that near infrared light therapy “can be classified as strongly recommended for moderate grade of major depressive disorder”. Similarly, a 2023 meta-analysis concluded that there is a “promising role of in the treatment of depressive symptoms”. These results demonstrate that red light therapy has positive effects on mood. Another challenging symptom of SAD is sleep disturbance, which is another issue that red light therapy has been found to help. Application of red light therapy during wakefulness improves sleep quality in people with cognitive decline, Guillain-Barré Syndrome, fibromyalgia and stroke. Interestingly, sleep duration decreased with full body red light therapy in elite athletes, while other parameters such as exercise recovery improved. When red light therapy is applied during sleep, there is an increased clearance of waste products from the brain and improved flow of cerebrospinal fluid, which are required for optimal brain health. So, red light therapy is beneficial when applied when either awake or sleeping, and the benefits relate more to improving sleep quality and physiology, rather than to increasing sleep duration.  As already described, increased exposure to outdoor light is associated with reduced risk of major depression and greater happiness. Since outdoor light is a combination of visible light (including blue and red), infrared, and UV light, this contrasts with the light used in BLT, which includes only white visible light or blue monochromatic light. With so many studies showing a benefit to using red light therapy (especially infrared light), it is possible that the addition of red light in the treatment of SAD could be beneficial.  Combining Bright and Red Light Therapy to Improve Seasonal Affective Disorder Red light therapy can easily be combined with BLT in the treatment of Seasonal Affective Disorder. Since the rising sun appears red when first coming up over the horizon, exposure to red light followed by exposure to BLT is recommended. This is a practice that I’ve been doing for several years, following decades of winter seasons in which I suffered from some degree of seasonal depression. Initially, my doctor recommended that I purchase a fluorescent light box, which I used successfully for a few years. After gaining knowledge of red light therapy, I combined the two and now use them in tandem.  My recommended practice is as follows:  Shortly after waking, use a red light therapy panel (that delivers both red and near infrared light) for 10 minutes, sitting comfortably 6 to 12 inches away. If you prefer, or if it’s uncomfortable to keep your eyes open in front of the red light panel, you can close them – light still penetrates through to the retinal ganglion cells. However, it is safe to open your eyes as long as your red light panel is low to moderate intensity. The 10 minutes spent in front of the red light panel provides a great opportunity to work on breathwork or mindfulness, which have positive effects on mood. After 10 minutes of red light therapy, use a light box that delivers white light (preferably using warm fluorescent bulbs, which have a lower blue light hazard ratio) for 20 minutes. It is possible to do normal activities while in front of the light box, so people usually set them up in an office (so that they can work on a computer or read) or on a kitchen island. I recommend setting it up in an office space and spending that 20 minutes engaged in an activity that generates a positive mood. For most people, this means avoiding reading the news, but you can do things like sending emails to friends or reading something uplifting. Taking time to be calm and to orient your attention in a positive direction uplifts mood. Avoid bright light, especially blue light, at night. Exposure to blue light (especially bright blue light) is disruptive to sleep, which is why it is not recommended to use electronic devices (like iPads or e-readers) that emit blue light at night. Keep household lighting dim in the evening and at night. Red light therapy may also be used at night, although you should position yourself farther from the panel so that the light is less intense. Red light panels can even be used as a source of evening/nighttime illumination. Red LED light bulbs may also be used as a source of illumination at night.  Conclusion We often hear the recommendation by health experts these days to “view morning sun” as a way to optimize health, including mental health. While it is no doubt ideal to have exposure to natural light in the morning, for people that live in cold winter climates this can be very difficult. Under these circumstances, light devices – both bright and red light - can be used to mimic sunrise and sun exposure. Although the combination of bright and red/near infrared light has yet to be subject to intensive research, there is strong evidence that both exert a positive influence on mood. Since daylight consists of a combination of light wavelengths, including near infrared light, there is good reason to believe that these two may work in tandem as a powerful tool in the prevention and treatment of Seasonal Affective Disorder. For more information about Fringe light products, go to: https://fringeheals.com/shop-all-products/

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February 7, 2024

What is Earthing?

Earthing means connecting the body to the earth’s surface electric charge. Earthing is said to be a form of “electric nutrition” and a “universal regulating factor in Nature” because research has shown that it has a profound impact on human health (Menigoz et al., 2020). In fact, the simple act of regular contact with the earth has been shown to positively influence immune function, enhance muscle healing, improve bone health, reduce blood pressure, increase blood flow, enhance nervous system functioning, and improve sleep and mood. The earthing movement came out of Germany in the late 19th century and promoted sleeping on the ground outdoors and being barefoot outside as ways to achieve health (Just, 1903). In the 1920’s, Dr. G.S. White reported that sleeping on the ground, or connected to the earth such as by copper wire attached to grounded pipes, resulted in improved sleep (White, 1929). However, it wasn’t until the late 20th century that these ideas gained traction, when Clint Ober (Ober, 2000) and Sokal and Sokal (Sokal & Sokal, 2011) in Poland confirmed through research studies that there were many health benefits to being grounded to the earth. Ober, who worked with cable TV, realized this association through his experience with electrical systems, which require contact with the ground in order to be electrically stable. When these systems are connected to the negative charge on the earth’s surface they are said to be “grounded”. The term “grounding” is used synonymously with the term “earthing”. There are two ways to connect to the flow of electrons over the surface of earth: (1) directly, by putting the body in contact with natural conductive surfaces such as grass, soil, gravel, stone and sand; (2) putting the body in contact with grounded conductive mats, pads, body bands, or patches (usually while sitting or sleeping). The earth’s electron flow comes primarily from lightning strikes, solar radiation, and other atmospheric phenomena. These electron sources are continuous and give the earth a natural negative electric charge, since free electrons are negatively charged. (Menigoz et al., 2020). Until quite recently, it was the natural human state to be grounded virtually 24 hours a day. Humans walked barefoot and slept on the ground for most of our evolutionary history. Even when we adapted to wearing footwear and using bedding, it was made from animal skins that when moistened with ground moisture or sweat were able to conduct electrons from the ground to the body. Only recently have we shifted to wearing footwear with synthetic soles, living primarily on top of concrete. In this way, we might be said to be disconnected from our “electric roots” (Sinatra et al., 2017).  The theory of “electron deficiency syndrome” states that as a consequence of the loss of an electric connection to the earth, that a natural source of electron flow to the body has been lost, which will have significant adverse physiological consequences (Oschman et al., 2015). Following this, it is possible that the loss of electric connection to the earth, a relatively recent phenomenon, might underlie (at least in part) the rise in global illness of the 21st and 22nd century (Menigoz et al., 2020). Humans As Bioelectrical Beings The idea that electron flow from the earth may play an important role in regulating human physiology is consistent with our understanding of humans as bioelectrical beings. Internal bioelectric signals regulate the function of the cardiovascular, nervous, immune and endocrine systems. The measurement of the body’s electrical character is called electrophysiology.  The flow of electrons over the surface of the earth can be transferred into the human body through direct contact. Electrons have a negative charge, and in the body, like to occur in pairs. These electrons can act to neutralize free radicals, which have an unpaired electron that makes them unstable. Some free radicals are also known as reactive oxygen species. Free radicals are readily produced in the body and can do damage to surrounding cells and tissues. The free electron of a free radical can be “quenched” by an electron donor, stabilizing it in a pair. This is how antioxidants work – they act as electron donors to neutralize free radicals. In this way, the earth is seen as a giant antioxidant (Menigoz et al., 2020). Probing into this mechanism more deeply, it has been proposed that the electron flow provided by earthing may be able to break through the “inflammatory barricade” that can slow the healing response. This barricade develops in response to trauma or infection and serves to wall off damaged tissues and prevent bacteria, pathogens, or debris that result from an injury from travelling to (and harming) nearby tissues. However, the barricade also prevents treatments like antioxidants from accessing the site of injury, which can reduce the rate of healing. Because the barricade is made of the connective tissue collagen, which is a semi-conductor, electrons are able to cross through and perform their healing antioxidant action at the site of damage. In fact, all proteins act as semi-conductors which could have profound implications for the movement of electrons throughout the body. This may be particularly relevant for chronic inflammatory diseases (Sinatra et al., 2017).  The effect of earthing on the electrical potential of the body has been demonstrated in research. Measurements of the body’s electrical induced fields in the left breast, abdomen, and left thigh were measured while both grounded and ungrounded, and it was found that the measured voltage in the grounded state was equalized with the Earth’s electrical potential. This voltage stayed constant despite the application of an electrical field. In contrast, when ungrounded, the application of an electrical field to the three body positions resulted in a large increase in electrical potential at the surface of the body, which is thought to disturb the electrical charges of molecules inside the body (Applewhite, 2005).  As described by Nobel Prize winner Richard Feynman, when the electric potential of the body is the same as the Earth’s electric potential (which is what has been shown to occur during grounding), the body becomes an extension of the Earth’s electrical system in a phenomenon known as the “umbrella effect”, which results in the person being unaffected by electrical disturbances (Feynman et al., 1963). Earthing has also been shown to result in rapid changes in measures of body electrophysiology as measured by brain electroencephalograms (EEG’s) and muscle electromyograms (EMG’s) (Chevalier et al., 2006). This evidence clearly indicates that the concept of earthing affecting the electrical nature of the body is not merely theoretical.  Effects of Earthing on the Body Immune System: The immune system regulates inflammation. Earthing has been shown to alter the inflammatory response to an injury, especially chronic infection. This is thought to be accomplished by passage of electrons through the inflammatory barricade previously described, which allows for healing following infection and injury. Inflammation has been shown through infrared imaging to decrease within 30 minutes of earthing, which is accompanied by metabolic changes that suggest tissue healing (Oschman et al, 2015). Earthing the human body has also been shown to speed up the immune response following vaccination. This has been demonstrated by measuring levels of immune markers in the blood following vaccination (Sokal & Sokal, 2011). Musculoskeletal System: Earthing helps muscles to recover from exercise. Three studies have shown that earthing is able to reduce delayed onset muscular soreness (DOMS) that occurs 24-72 hours after unusual or strenuous exercise. In the first study, 4 healthy men experienced a reduction in DOMS as well as pain and inflammation compared to a control group (Brown et al., 2010). In the second study, a larger group of 16 healthy men experienced similar effects (Brown et al., 2015). In the third study, subjects slept on an earthing sleep mat and compared to a control group, experienced positive effects such as a faster recovery, decreased inflammation, and less muscle damage (Müller et al., 2019). Earthing during cycling exercise has also been shown to significantly reduce the level of blood urea, which is an indicator of muscle and protein breakdown (Sokal et al., 2013). Based on these findings, it appears that earthing may be a simple and effective method to enhance recovery after exercise, which is important as very few interventions are known to help with DOMS.  Bone health has also been shown to benefit from earthing. After a single night of sleeping grounded, subjects showed decreases in levels of the minerals calcium and phosphorus in both the blood and urine, which suggest a reduced rate of bone loss (Sokal & Sokal, 2011). Cardiovascular System: Earthing has been shown to improve blood flow in adults. Specifically, earthing has been found to increase the Zeta potential of red blood cells. The zeta potential is an indicator of the strength of the negative charge on the surface of red blood cells that helps to maintain the spacing of the blood cells while in the blood, which reduces the “viscosity” or thickness of the blood. When the zeta potential is higher, blood cells repel each other and there is less clumping and improved blood flow. In one study, the zeta potential increased by an average of 270% within two hours of earthing (Chevalier et al, 2013). The relationship of this effect to negative charge, and the speed of the effect, seems to clearly illustrate the electrical influence of earthing on the body.  Earthing has also been shown to reduce blood pressure. In a study of 10 patients with hypertension, all subjects experienced a decrease in blood pressure with earthing. Blood pressure decreased when patients grounded themselves for at least 10 hours per day using a grounding mat. Systolic blood pressure decreased by an average of 14% (Elkin & Winter, 2018). Other cardiovascular related effects have been found with earthing. A placebo-controlled study found an increase in respiration rate, stabilization of blood oxygenation, and an increase in the pulse rate and perfusion index (a measure of blood flow) variability when grounded. These changes are thought to indicate the onset of a healing response that requires an increase in oxygen consumption (Chevalier, 2010). Autonomic Nervous System: Earthing affects the function of the autonomic nervous system (ANS) in both infants and adults. The ANS is responsible for regulating body processes such as heart rate, blood pressure, respiration and digestion. When earthing patches were placed on the skin of premature babies, within minutes increases in heart rate variability (HRV) were observed, which indicate better functioning of the ANS. This may help to reduce the risk of necrotizing enterocolitis, which is severe illness that affects about 10% of premature infants and can cause death (Passi et al., 2017). In adults, earthing has been found to cause a shift from an overactive expression of the sympathetic nervous system (“fight or flight”) to a parasympathetic (“rest and digest”) state that regulates heart rate, respiration, digestion, and other functions (Chevalier, 2010). Earthing also exerts a normalizing effects on levels of the stress-related hormone cortisol (Ghaly & Teplitz, 2004). In this way, earthing has the effect of reducing stress. Skin: Earthing has been found to increase blood flow to the skin. Following earthing, there was a rapid increase in blood flow to the face in a placebo-controlled study in which the control group was given a “sham” earthing experience (Chevalier, 2014). This might explain the results of a survey that found that women reported having better facial complexions after earthing (The Earthing Institute). Increased blood flow to the face, neck and torso has also been shown following earthing (Chevalier, 2015).  The effects of earthing on the skin have also been studied in the context of wound healing. A case study of an 84 year old woman with an eight-month old open wound near her ankle responded dramatically to two weeks of using an earthing patch after several unsuccessful treatments at a specialized wound center (Sinatra et al., 2017). This is consistent with animal research that shows that electric currents increase energy production and protein synthesis in rat skin (Cheng et al., 1982). Sleep: Many people report better sleep with earthing. The first report of improved sleep with grounding came in the 1920’s from Dr. G.S. White (White, 1929). More recently, in a study of 12 participants, 11 subjects reported that they fell asleep faster and all subjects reported fewer nighttime awakenings after 8 weeks. Subjects also showed normalization in their 24-hour profile of cortisol secretion (Ghaly & Teplitz, 2004). Similarly, in a controlled, blinded study of 60 subjects who reported disturbed sleep and chronic muscle and joint pain, the group who slept on the grounded sleep mats reported a wide variety of benefits, including improved sleep and sleep apnea after one month (Ober et al., 2010). Mood: Earthing has been shown to improve mood. In a double-blind, placebo-controlled study of 40 adult men and women, those who spent an hour sitting comfortably in a recliner on a grounded mat, with their head on a grounded pillow, and with grounding patches on their palms and soles showed significantly improved mood compared to the control group, who used the same products that were not grounded. Specifically, participants reported a more pleasant mood, feeling less tired and more relaxed, and feeling more positive (Chevalier, 2015).  Clinical Recommendations Earthing represents an incredibly safe, inexpensive, and effective intervention that can easily be integrated into one’ life. There are three ways that health care providers can recommend earthing to their patients. These are: 1. Earthing outdoors. Sessions of 30-40 minutes daily have been shown to be effective (Sinatra 18). This is also the most inexpensive method of earthing. People can go barefoot outdoors or can buy outdoor conductive footwear. Unfortunately, time and weather may be limiting factors. Also note that in order for electron transfer to occur, one must be on a natural conductive surface, such as soil, sand, gravel, grass or stone. 2. Earthing products. There are a number of grounding products that are available commercially. These include sleep mats, blankets, bands, patches, chairs, and mats. These products are connected via an electrical cord to a grounded outlet, or less commonly, to a grounding pole placed in the earth. Prices vary but are quite reasonable. 3. Earthing in clinic. Health care practitioners can provide treatments to patients while lying on an earthing mat, or can provide in-clinic earthing sessions where patients use grounding products like chairs, mats, and patches.   Conclusion Our modern lifestyles provide us with many benefits, but they also have served to disconnect us from the earth. It is becoming increasingly clear that this may have adverse effects on our health, and conversely, that health can be improved by reconnecting with the “electric nutrition” of the earth in some way. While earthing outdoors is a free and easy way to get grounded, there are many accessible products available that can facilitate this connection. Given the ease and safety of this intervention, it is recommended that everyone incorporate earthing into their routine of health maintenance and disease prevention.  For more information about Fringe light products, go to: https://fringeheals.com/shop-all-products/ References Applewhite R. (2005). The effectiveness of a conductive patch and a conductive bed pad in reducing induced human body voltage via the application of earth ground.” European Biology and Bioelectromagnetics; 1: 23–40. Brown, D., Chevalier, G., & Hill, M. (2010). Pilot study on the effect of grounding on delayed-onset muscle soreness. Journal of alternative and complementary medicine (New York, N.Y.), 16(3), 265–273. https://doi.org/10.1089/acm.2009.0399 Brown, R., Chevalier, G., & Hill, M. (2015). Grounding after moderate eccentric contractions reduces muscle damage. Open access journal of sports medicine, 6, 305–317. https://doi.org/10.2147/OAJSM.S87970 Cheng, N., Van Hoof, H., Bockx, E., Hoogmartens, M. J., Mulier, J. C., De Dijcker, F. J., Sansen, W. M., & De Loecker, W. (1982). The effects of electric currents on ATP generation, protein synthesis, and membrane transport of rat skin. Clinical orthopaedics and related research, (171), 264–272. Chevalier G. (2010). Changes in pulse rate, respiratory rate, blood oxygenation, perfusion index, skin conductance, and their variability induced during and after grounding human subjects for 40 minutes. Journal of alternative and complementary medicine (New York, N.Y.), 16(1), 81–87.  Chevalier G. (2015). The effect of grounding the human body on mood. Psychological reports, 116(2), 534–542. https://doi.org/10.2466/06.PR0.116k21w5 Chevalier, G. (2014). Grounding the human body improves facial blood flow regulation: Results of a randomized placebo controlled pilot study. Journal of Cosmetic, Dermatological Sciences and Applications, 4, 293-308. Chevalier, G. (2015) One-hour contact with the Earth’s surface (grounding) improves inflammation and blood flow – A randomized, double-blind pilot study. Health, 7, 1022-1059. Chevalier, G., Mori, K., & Oschman, J.L. (2006). The effect of Earthing (grounding) on human physiology, European Biology and Bioelectromagnetics, 2(1), 600-621. Chevalier, G., Sinatra, S. T., Oschman, J. L., & Delany, R. M. (2013). Earthing (grounding) the human body reduces blood viscosity-a major factor in cardiovascular disease. Journal of alternative and complementary medicine (New York, N.Y.), 19(2), 102–110. https://doi.org/10.1089/acm.2011.0820 Elkin, H. K., & Winter, A. (2018). Grounding Patients With Hypertension Improves Blood Pressure: A Case History Series Study. Alternative therapies in health and medicine, 24(6), 46–50. Feynman, R., Leighton, R., & Sands, M. (1963). The Feynman Lectures on Physics, vol.II, Addison-Wesley, Boston, Mass, USA.   Ghaly, M., & Teplitz, D. (2004). The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress. Journal of alternative and complementary medicine (New York, N.Y.), 10(5), 767–776. https://doi.org/10.1089/acm.2004.10.767 https://earthinginstitute.net/rapid-benefits-an-earthing-1-hour-time-trial/ Just, A. Return to Nature: The True Natural Method of Healing and Living and The True Salvation of the Soul. New York, NY: B. Lust; 1903. Menigoz, W., Latz, T. T., Ely, R. A., Kamei, C., Melvin, G., & Sinatra, D. (2020). Integrative and lifestyle medicine strategies should include Earthing (grounding): Review of research evidence and clinical observations. Explore (New York, N.Y.), 16(3), 152–160. https://doi.org/10.1016/j.explore.2019.10.005 Müller, E., Pröller, P., Ferreira-Briza, F., Aglas, L., & Stöggl, T. (2019). Effectiveness of Grounded Sleeping on Recovery After Intensive Eccentric Muscle Loading. Frontiers in physiology, 10, 35. https://doi.org/10.3389/fphys.2019.00035 Ober C, Sinatra ST, Zucker M.  Earthing: The Most Important Health Discovery Ever? Laguna Beach, Calif, USA: Basic Health Publications; 2010. Ober, C. Grounding the human body to neutralize bioelectrical stress from static electricity and EMF’s. ESD Journal Web site: http://www.esdjournal.com/articles/cober/ground.htm. Accessed June 27th, 2021.  Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83–96. https://doi.org/10.2147/JIR.S69656 Passi, R., Doheny, K. K., Gordin, Y., Hinssen, H., & Palmer, C. (2017). Electrical Grounding Improves Vagal Tone in Preterm Infants. Neonatology, 112(2), 187–192. https://doi.org/10.1159/000475744 Sinatra, S. T., Oschman, J. L., Chevalier, G., & Sinatra, D. (2017). Electric Nutrition: The Surprising Health and Healing Benefits of Biological Grounding (Earthing). Alternative therapies in health and Medicine, 23(5), 8–16. Sokal, K., & Sokal, P. (2011). Earthing the human body influences physiologic processes. Journal of alternative and complementary medicine (New York, N.Y.), 17(4), 301–308. https://doi.org/10.1089/acm.2010.0687 Sokal, K., & Sokal, P. (2011). Earthing the human body influences physiologic processes. Journal of alternative and complementary medicine (New York, N.Y.), 17(4), 301–308. https://doi.org/10.1089/acm.2010.0687 Sokal, P., Jastrzębski, Z., Jaskulska, E., Sokal, K., Jastrzębska, M., Radzimiński, L., Dargiewicz, R., & Zieliński, P. (2013). Differences in Blood Urea and Creatinine Concentrations in Earthed and Unearthed Subjects during Cycling Exercise and Recovery. Evidence-based complementary and alternative medicine : eCAM, 2013, 382643. https://doi.org/10.1155/2013/382643 White, G. The Finer Forces of Nature in Diagnosis and Therapy. Albuquerque, NM: Sun Publishing; 1929.

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January 1, 2024

How Does Red Light Therapy Help the Cardiovascular System?

All lifestyle interventions that support cardiovascular health work act to strengthen and support the heart and blood vessels. The cardiovascular system consists of vessels and organs that rely on the efficient contraction of smooth muscle and flow of blood that carries vital nutrients. It requires a lot of energy to support the functions of the cardiovascular system, which is generated by mitochondria in cells that produce ATP. Red light supports cardiovascular health in the following ways: Increases Energy Production - Light is absorbed in cells by molecules called chromophores, many of which are found inside the mitochondria. Mitochondria are the powerhouses of the cell, which make the energy currency of the cell known as ATP.  Through its effects on mitochondria, light therapy can increase cellular energy production. In the cardiovascular system, problems with energy metabolism manifest early in many diseases, and energy disturbances play an important role in disease pathology. Supporting energy production would yield benefits throughout the cardiovascular system. Decreases Oxidative Stress - Mitochondria are also involved in regulating the production of molecules called reactive oxygen species (ROS), which play a role in normal cellular function but can be harmful in high amounts. This is known as oxidative stress. In the cardiovascular system, oxidative stress is recognized as a “major trigger” for cardiovascular disease and decreasing oxidative stress would be broadly beneficial. Reduces Inflammation - As described by Dr. Michael Hamblin, former Associate Professor at Harvard Medical School, “one of the most reproducible effects of is an overall reduction of inflammation”. Studies have found that light therapy affects levels of many molecules involved in inflammation, including reactive nitrogen species and prostaglandins. Like oxidative stress, inflammation is recognized as being a major risk factor for cardiovascular disease, and decreasing inflammation would reduce disease risk.  Increases Vasodilation – Vasodilation is widening or relaxation of the blood vessels. As already described, increased vasodilation reduces blood pressure. Vasodilation also increases the flow of blood throughout the body, which delivers nutrients and oxygen to cells. When red and near infrared light are absorbed by molecules in mitochondria, the process by which ATP production increases also has the effect of increasing levels of nitric oxide. Increasing vasodilation would have a wide range of cardiovascular benefits. Increasing Angiogenesis – Angiogenesis is the formation of new blood vessels. Angiogenesis is an important part of recovery from cardiovascular injuries that involve blockage of blood flow, such as heart attacks and stroke. Red light therapy has been found to increase angiogenesis after a heart attack in animal models, and might prove to be a useful tool to support cardiovascular tissue healing in humans.  These effects may help in both the treatment and prevention of cardiovascular disease, and although more research is needed to clarify the role of red light therapy in supporting cardiovascular health, preliminary evidence suggests that it could have many positive benefits. Because red light therapy has an amazing safety profile, and since benefits are expected to be across multiple body systems, there really is no downside to incorporating it into a regular wellness regimen. For more information about Fringe light products, go to: https://fringeheals.com/shop-all-products/

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