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Is Medical-Grade Liquid Collagen Better For You?
Yes. It’s the #1 choice of doctors and hospitals for fat loss, more energy, joint support, and better hair, skin and nails. Here’s why...
I
t’s t’s easy easy to to find find a a collagen collagen product. product. It’s not easy to know It’s not easy to know if if it’ll it’ll actually actually work. work. Dozens Dozens of of collagen collagen products products have have flooded flooded the the �ar�et �ar�et in in every every for�, for�, flavor, flavor, and and at at every every price price imaginable. imaginable. So, when choosing So, when choosing one, one, how how can can you you be be sure you’re making the right decision? sure you’re making the right decision? With over 35 years of medical use, With over 35 years of medical use, doctors have done your homework for doctors have done your homework for you... you...
The The Collagen Collagen That That Doctors Doctors Recommend to Other Recommend to Other Doctors Doctors
With over 102 million doses and rising, With over 102 million doses and rising, doctors and hospitals remain steadfast doctors and hospitals remain steadfast
in in their their commitment commitment to to liquid liquid Type Type 1, 1, enzymatically hydrolyzed, collagen enzymatically hydrolyzed, collagen peptides peptides (found (found in in Health Health Direct’s Direct’s AminoSculpt). This AminoSculpt). This true true Medical-Grade Medical-Grade Collagen™ Collagen™ is is considered considered the the “Gold “Gold Standard” by the medical Standard” by the medical community. community. Here’s Here’s why... why...
Proven Proven Medical Medical Use Use
FIRST, these liquid peptides have been FIRST, these liquid peptides have been used by over 4,700 physicians, clinics, used by over 4,700 physicians, clinics, hospitals and health professionals hospitals and health professionals for over 35 years. They’re preferred for over 35 years. They’re preferred because they have provided consistent because they have provided consistent results for decades with a proven safety results for decades with a proven safety
record, record, even even when when used used by by patients patients with with serious health problems. serious health problems.
Science Science Backs Backs Type Type 11 Collagen Collagen
SECOND, SECOND, these these liquid liquid peptides peptides contain contain pure Type 1 collagen. pure Type 1 collagen. While While there there are are 28 28 different different types types of of collagen collagen in in the the body, body, 90% of your body’s collagen is Type 1. 90% of your body’s collagen is Type 1. �lus, the �eight of published scientific �lus, the �eight of published scientific research supports Type 1 collagen, research supports Type 1 collagen, making it a solid choice (see benefits in making it a solid choice (see benefits in the graphic below). the graphic below). Type 2 collagen is good for healthy Type 2 collagen is good for healthy cartilage (and has some effects on cartilage (and has some effects on s�in� but lac�s �any benefits of Type � s�in� but lac�s �any benefits of Type �
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s we age, we gain fat and lose muscle. High s we age, we gain fat1 and lose muscle. doses of liquid Type collagen peptides High help of preserving liquid Typeand 1 collagen help stopdoses this by buildingpeptides lean muscle. stop this preserving buildingmore lean shapely muscle. That way,byyou can keepand a firmer, That you can a firmer, more shapely body way, for longer. Thiskeep is why bariatric weight loss body forhave longer. This is why bariatric weight loss clinics long recommended AminoSculpt’s clinics have long recommended AminoSculpt’s medical-grade liquid collagen peptides as part of medical-grade liquid collagen peptides as part of their programs.* their programs.*
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“SUPPORTS Joints, Bones, “SUPPORTS Joints, Bones, & Even Sleep...” & Even Sleep...”
ype 1 collagen is a major component of ligaments, ype 1 collagen is a major component of ligaments, tendons and bones. Collagen’s exclusive amino acid, Hydroxyproline, a primary role in the tendons and bones.plays Collagen’s exclusive amino structure and maintenance bones and connective acid, Hydroxyproline, plays of a primary role in the tissues. structure and maintenance of bones and connective Plus, collagen’s ’s most abundant amino acid, Glycine, tissues. is clinically shown to improve sleep when taken Plus, collagen’s ’s most abundant amino acid, Glycine, at bedtime. shown User’s of is clinically to AminoSculpt’s improve sleepliquid when collagen taken waking up peptides typically deeper sleep andcollagen at bedtime. User’s report of AminoSculpt’s liquid more refreshed. peptides typically report deeper sleep and waking up
more refreshed.
AW_FALL18_TOC_Final.indd 2
“BEAUTIFIES “BEAUTIFIES Hair, Hair, Skin, & Nails...” Skin, & Nails...”
C C
“IMPROVES Recovery “IMPROVES Recovery & Wound Care...” & Wound Care...”
ollagen contains high amounts of high-nitrogen ollagenacids contains of high-nitrogen amino that high buildamounts and repair the body (300400% more Arginine and Glycine than whey amino acids that build and repair the bodyand (300other A published clinical shows 400% proteins). more Arginine and Glycine thantrial whey and that medical-grade liquid otherAminoSculpt’s proteins). A published clinical trialcollagen shows peptides perform FIVE TIMES GREATER than whey that AminoSculpt’s medical-grade liquid collagen protein improving tissue repair. peptidesfor perform FIVEwound TIMESand GREATER than whey Also, recent rfor ecent studies show that protein improving wound andsupplementing tissue repair. with Type 1 collagen before exercise can Also, recent recent studiespeptides show that supplementing help your likelihood injury.* with decrease Type 1 collagen peptides of before exercise can help decrease your likelihood of injury.* 7/17/18 2:55 PM
O O H H
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The less hese liquid peptides � Certified KO kosher you absorb, the fewer Plus,“enzymatically these liquid peptides � Suitable Certifiedfor KOPaleo kosher are � and Ketocollagen you absorb, thethe fewer collagen you absorb, fewer benefits you get fro� it, and the �ore nzymatically are “enzymatically � Suitable for and Keto � Paleo Suitable Paleodairy, and Keto hydrolyzed” (pre-digested � NO sugar,for gluten, nuts, benefits you get fro� it, and the benefits it, and the�ore �ore likely youyou areget to fro� experience unwanted yzed” (pre-digested � NO sugar, gluten, dairy, nuts, hydrolyzed” � soy, NO sugar, gluten, dairy, nuts, with natural(pre-digested fruit enzymes) or grains likely you are to experience unwanted likely you are to experience unwanted digestive side-effects like bloating. atural fruit enzymes) soy, or grainssoy, or grains withmaximum natural fruit enzymes) for absorption, � Over 1,000,000 bottles sold digestive side-effects likelike bloating. digestive side-effects bloating. With AminoSculpt, we use an ximum absorption, � Over 1,000,000 bottles sold for absorption, � 1,000,000guarantee** bottles sold With AminoSculpt, andmaximum better results. � Over A money-back we use With AminoSculpt, we usean an exclusive medical-grade CollaPure™ tter results. and better results. � A money-back guarantee** � A money-back guarantee**exclusive medical-grade CollaPure™ Liquids are also readyexclusive medical-grade CollaPure™ production process perfected over quids are also readyLiquids arenot also readyTry AminoSculpt® Today production to-use and do have to perfected over production process over the lastprocess 35 years. Weperfected carefully Try AminoSculpt® Today Today the last and do not have to and do not have to Try AminoSculpt® to-use be mixed with food or juice. 35 years. We carefully the last 35 years. We carefully hydrolyze raw, grass-fed collagen into ed with food orbejuice. mixed withthe food or juice. They provide most hydrolyze raw, grass-fed collagen into hydrolyze raw, grass-fed collagen into liquid peptides ourselves! It’s the provide the most They provide most dose. collagen in thethe smallest liquid same peptides ourselves! It’s the liquid peptides ourselves! It’s the process used for doctors and en in the smallest dose. collagen in the smallest And, they’re safer to takedose. same process used for for doctors and same process doctors and hospitals. Thisused ensures greater, faster hey’re safer to take And, they’re safer to take
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©2018 D&J Vision Marketing, **Call Health Direct for details on money-back guarantee. atements have not been evaluated by the Food and Drug Administration. This productInc. is not intended to diagnose, treat, cure *These haveVision not been evaluated the **Call Food and Drug This product is not intended to diagnose, treat, cure Policies may vary D&J among retailers. Please callby your local retailer forAdministration. their policy. Dept 2969. nt any disease. Results may vary.statements ©2018 Marketing, Inc. Health Direct for details on money-back guarantee. prevent any disease. Results mayfor vary. ©2018 D&JDept Vision2969. Marketing, Inc. **Call Health Direct for details on money-back guarantee. may vary among retailers. or Please call your local retailer their policy. Policies may vary among retailers. Please call your local retailer for their policy. Dept 2969.
AW_FALL18_TOC_Final.indd 3
hospitals. This This ensures greater, faster hospitals. ensures greater, faster absorption of the collagen, even for absorption of the collagen, even for absorption of the collagen, even the most sensitive of individuals.for the most sensitive of individuals. the most sensitive of individuals.
7/17/18 2:55 PM
contents | fall 2018
36
Protect your breasts, from puberty through menopause and beyond
departments 13 AMAZING NEWS The lastest research on BCAAs, intermittent fasting, coffee, and more.
18 WHAT I TAKE Samantha Harris
A cancer diagnosis led the TV host to seek answers and improve her health. Now she wants to help you improve your well-being.
20 INSIDE SCOOP
36
40 46
THE COMPLETE GUIDE TO BREAST HEALTH Breast cancer is one of the leading causes of cancer death in women every year. Here’s what you can do to ensure your own breast wellness now and in the future.
6 SECRETS TO RESETTING YOUR AGE Restore optimal health with six sustainable principles that will maximize your body’s biological processes, slow aging, and improve energy levels.
SWEET DREAMS Sleepless nights won’t just make you tired. They can negatively impact your health, your happiness, and your mood. Read on to find out how you can get the sleep you need.
Natural Arthritis Therapies Arthritis can make everyday tasks difficult. But there is relief. Instead of pounding the painkillers, try one of these three natural alternatives.
52 BEAUTY INSIDE & OUT Problem Skin Guide
Six common conditions, and natural ways to treat them.
56 FIT & HEALTHY
Thinking Points
features
34 HERBAL HEALING
These eight smart supplements help improve cognition and long-term brain health.
22 REMEDY 411
Relief for Fall Allergies Natural remedies that can mitigate allergy symptoms and help you breathe easier.
26 NEED TO KNOW The Healing Effects of Ginger
Preventing Back Pain Help prevent back pain and protect your spine with these important steps.
58 GO AROMATHERAPY Diffusing Essential Oils Essentail oils can be an effective healing tool. Here are easy ways to diffuse them.
Take full advantage of ginger’s healing power with these creative ideas.
60 HEALING KITCHEN
28 HEALTH Q&A
Sick of smoothies? We’ve got you covered. These nutrientpacked recipes incorporate protein powders into a variety of delicious uses, from breakfast to dessert.
Understanding the Keto Diet Everyone is talking about this new diet. What is it? And should I try it?
20
Improve cognition and brain health.
Beyond the Blender
64 CHECK IT OUT! Must-Haves
These products are sure to become regulars on your supplement shelf.
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FALL 2018 | AMAZING WELLNESS
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AMAZING WELLNESS. Vol. 10, No. 5. Published periodically by Active Interest Media, Inc. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2018 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to AMAZING WELLNESS are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in AMAZING WELLNESS may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
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editor’s note
HEALTHY BREASTS FOR LIFE October is Breast Cancer Awareness Month. Early detection increases your odds of successfully treating breast cancer.
next issue ...
✜ Every 2 minutes, breast cancer is diagnosed in a woman
in the U.S. ✜ Women in the U.S. have a 1 in 8 lifetime risk of being diagnosed
with breast cancer. ✜ In 2018, more than 40,000 women and more than 400 men in
the U.S. are expected to die from breast cancer. Breast cancer is frighteningly prevalent. That’s the bad news. The good news is improvements in early detection and treatment contributed to a 39 percent decline in breast cancer deaths in the U.S. between 1989 and 2015. Regular mammograms are essential for early detection of cancerous tumors, but according to Johns Hopkins Medical Center, 40 percent of breast cancers are detected by women during a regular breast self-exam. In “The Complete Guide to Breast Health,” on pg. 36, we discuss the main risk factors for developing breast cancer, and we offer ways you can mitigate those through nutrition, supplementation, and other lifestyle factors. We also give you a hands-on guide to doing a self-check, because early detection increases your odds of successfully treating it. This issue we also discuss whether you can slow the process of aging (“6 Secrets to Resetting Your Age,” pg. 40). Our writer spoke with Richard Purvis, a health and wellness practitioner, and author of Recalibrate: Six Secrets to Resetting Your Age, who argues that our lifestyles have a direct impact on how we age. He offers up six modifications that we can make right now to dramatically improve the quality of our lives so we age more gracefully and gradually. According to the National Institutes of Health, getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. Being sleep-deficient affects heart health, weight, cognitive skills, mood, and much more. In “Sweet Dreams,” pg. 46, we give you common-sense tips that you can easily enact right now to start getting the quality sleep you need tonight. As always, the rest of this issue is packed with practical advice to help you live a healthy life.
Maureen Farrar EDITOR
mfarrar@aimmedia.com
8
In our
THE BEST NEW PRODUCTS OF 2018 We tested them, we polled Vitamin Shoppe store owners, and we asked supplement shoppers, and we found the best new products of 2018.
THE GUY’S GUIDE TO HEALTH Want to look better and feel younger? Check out our guide to optimizing health and vitality at any age.
BUILD AN IRONCLAD IMMUNE SYSTEM It’s cold and flu season: are you ready? If not, here are some tips to help keep you from getting sick this winter.
FALL 2018 | AMAZING WELLNESS
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INTRODUCING
BONE BROTH PROTEIN
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It’s a breakthrough in protein supplementation that delivers homemade bone broth in a convenient, easy-to-mix form. IS THE HOTTEST TREND IN MODERN HEALTH REALLY AN ANCIENT SUPERFOOD? Discover the ultimate 0g carb, 0g sugar superfood: Not a low calorie food.
BONE BROTH PROTEIN SUPPORTS:
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For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones from fish, beef, chicken, turkey and other animals that are typically discarded—has been a daily part of life. And it’s celebrated by cultures around the world.
•
Healthy Skin† Healthy Joints† Healthy Immune System Function† Mix In Protein Shakes, Smoothies and Juices Made without: Dairy, Soy, Grain
Bone broth may be the “hottest trend in health” today, even though it is centuries old. In fact, just about every culture throughout history has used a form of bone broth.
SO, WHAT EXACTLY IS BONE BROTH PROTEIN? Bone Broth Protein begins as a true bone broth liquid. It’s then dehydrated, making it into a concentrated source of high-quality, tasty powder. A quality Bone Broth Protein powder comes with the benefits of a homemade broth, but it’s even more versatile in so many recipes. Plus, Bone Broth Protein has 20 grams of protein per serving.
BONE BROTH IS NOW THE HOTTEST TREND IN NATURAL HEALTH One thing that actors, professional athletes, executives and television personalities all have in common is high-performance lifestyles. So it is little wonder that the media seems to be reporting almost daily on the celebrities who are making bone broth a central component of their health and fitness program. You’ll also see bone broth very well represented on the covers of magazines and books if you take a stroll down the aisle of your local bookstore. Meanwhile, a surprising number of “broth cafes” have opened up in New York City as people are trading in their morning cup of coffee for the benefits that bone broth can deliver!
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MODERN SUPERFOOD PERFECT FOR BOTH PALEO AND NON-PALEO LIFESTYLES Another audience that is “fueling the fire” of the bone broth movement is the rapidly-growing group of people following the Paleolithic-inspired eating and lifestyle program. And it’s not just the weekend warriors and hardcore fitness advocates who are contributing to the growth. The world of health and fitness is often dominated by the fads and trends; however, we believe that bone broth is not going away any time soon.
For most people, there are two major obstacles to experiencing the benefits of bone broth: the time to make it at home and the expense to buy it prepackaged. Time and expense are no longer an obstacle to getting the benefits of bone broth. If you’ve wanted to experience bone broth, but don’t have the time to make it at home yourself, then THIS could be the perfect solution for you.
NOTICE: Use this product as a food supplement only. Do not use for weight reduction. Neutral Flavor Mixes Great in Water, Juices, Smoothies or Your Favorite Recipes 20g of Protein per Serving, 0g Carbs, 0g Sugars, NOT A LOW-CALORIE FOOD Paleo Friendly Featuring Collagen Type ll; Glucosamine; Chondroitin; Hyaluronic Acid; And 19 Amino Acids Non GMO
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AMAZING NEWS HOT INGREDIENT
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By The Editors
BCAAs From weight loss to antiaging, here are some surprising ways BCAA supplements can help you look and feel your best
In the fitness community, branched-chain amino acids (BCAAs) are as ubiquitous as protein powders. And for good reason. BCAAs are the essential amino acids leucine, isoleucine, and valine, and they are called “essential” because the body can’t manufacture them. Because of that, you need to get them through outside protein sources like meat, yogurt, legumes,and nuts. You can also make sure you’re getting enough through supplementation. Numerous studies show a direct link between BCAA intake and improved strength and recovery after exercise. But what about outside the gym? It turns out BCAAs are effective at helping combat weight gain and should maybe even be a part of your beauty regimen. ✜ BEAUTIFUL SKIN: Collagen is found naturally throughout the body but is most abundant in the skin, bones, and connective tissues. Every collagen molecule in your body is made of about 20 amino acids. These amino acids support collagen production; help maintain moisture in the skin; supply nutrients to the skin, hair, and nails; and strengthen connective tissue.
✜ ANTIAGING: Your body’s ability to produce collagen naturally declines
as you age, so supplementation with can be a beneficial addition to any antiaging regimen. ✜ WEIGHT LOSS: Taking a BCAA supplement post-workout can help you replace lost nutrients, stave off hunger, reduce food cravings, and support weight loss. It’s not just not being hungry, but also not feeling sluggish or depleted that can make BCAAs an effective weight loss aid. ✜ CARB UTILIZATION: More BCAAs in your bloodstream means a better ability to process carbohydrates for fuel. When carbohydrates are converted more easily in the body, it helps to preserve lean muscle. ✜ HORMONE REGULATION: BCAAs can help you decrease the amount of cortisol in your body. Cortisol is a hormone that is released when you are under stress and is responsible for increases in abdominal fat.
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AMAZING NEWS
Coffee is Good for the Heart? In an encouraging development in the coffee-may-be-goodfor-us field, researchers have discovered at least part of why coffee appears to be beneficial for the heart. In recent years, coffee has moved off the “avoid” list and onto the “drink in moderation” list, as it seems to offer health benefits ranging from lower risks for multiple diseases, including type 2 diabetes, heart disease and stroke, to metabolic and anticancer. The new study, published in the journal PLOS Biology, finds that coffee may be beneficial in part because caffeine sets off a cascade of events in heart cells, starting with their energy stores, mitochondria, and ending with protection of both healthy and unhealthy hearts. The team focused on a protein called p27, which is known among other things to influence the cell cycle. The team found that caffeine triggered the movement of p27 into the mitochondria of heart cells in mice, and in particular, the migration of the heart’s endothelial cells, which line the blood vessels. How well the endothelial cells were able to migrate, they found, relied strongly on the presence of p27, which again is bolstered by caffeine. The protein also protected heart muscle cells from dying after heart attack was induced in some of the mice. And it triggered one type of cells, fibroblasts, to differentiate into cells containing contractile fiber, essential for good heart function. “Our results indicate a new mode of action for caffeine,” said study author Judith Haendeler, “one that promotes protection and repair of heart muscle through the action of mitochondrial p27.” Researchers said the optimum dose for caffeine was the equivalent of about four cups of coffee per day, which other studies have suggested as well. When this amount was given to elderly mice, their cardiovascular system functioned more like younger mice. Caffeine administration also improved the heart health of pre-diabetic and obese mice.
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GUYS,
GET YOUR ZZZs Scientists have long recognized a link between lack of sleep and insulin resistance, and now researchers from Harbor-UCLA Medical Center may have discovered a biological reason for this link—at least, in men. According to research presented at the annual meeting of the Endocrine Society, lack of sleep creates an imbalance in testosterone and cortisol hormones in men. “Our highly controlled sleep study showed that even one night of restricted sleep can cause insulin resistance, and that we can dampen this effect by controlling levels of these two important hormones,” said senior investigator Peter Y. Liu, PhD. Liu conducted five nights of sleep studies in 34 healthy men with an average age of 33. They controlled what the subjects ate and how much they slept, giving them 10 hours of sleep the first night and restricting them to four hours of sleep the remaining nights. The men were also given either “dual-clamp” medications that controlled their levels of testosterone and cortisol, or a placebo. After sleep restriction, the men in the study showed greater insulin resistance. But this increase was dampened with the dual-clamp regimen, showing that testosterone and cortisol reduced the negative effects of sustained sleep restriction on insulin resistance. “Maintaining hormonal balance could prevent metabolic ill health occurring in individuals who do not get enough sleep,” Liu said. “Understanding these hormonal mechanisms could lead to new treatments or strategies to prevent insulin resistance due to insufficient sleep.”
Garlic for Heart Health Clinical trials with Kyolic Aged Garlic Extract have found that it is highly effective to slow down or reverse plaque in the arteries to the heart, and lowers both blood pressure and cholesterol. One of the best ways to lower your risks for cardiovascular diseases is to include Kyolic Aged Garlic Extract supplements into your daily routine. Kyolic Blood Pressure Health Formula 109, with 400 mg AGE plus Nattokinase and L-Theanine to aid in relaxation, in combination with a healthy diet and exercise, can help you maintain healthy blood pressure levels.
MEET THE EXPERT: Matthew J. Budoff, M.D., FACC, FAHA, is Professor of Medicine, David Geffen School of Medicine, Harbor-UCLA Medical Center. He is Program Director and Director of Cardiac CT, Division of Cardiology, Harbor-UCLA Medical Center in Torrance, Calif. He is also Endowed Chair of Preventive Cardiology, Los Angeles Biomedical Research Institute.
Could marriage be good for your health? Compared to married people, those who are divorced, widowed, or never have been married are 42% more likely to develop cardiovascular disease, according to a research review published in the journal Heart.
FALL 2018 | AMAZING WELLNESS
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AMAZING NEWS
1/ 3 According to JAMA Pediatrics, 1/3 of children and adolescents in the United States take dietary supplements, with the use of herbal, nonvitamin, and nonmineral supplements nearly doubling among youth in the past 10 years.
DHA for Healthy Kids We’ve heard a lot about the benefits of DHA, one of the omega-3s found in fish oils, in recent years. And now, scientists have documented yet another use for the healthy fat. In a study published in the American Journal of Clinical Nutrition, University of Kansas researchers reported that pregnant women who take supplemental DHA have children with a higher fat-free body mass at 5 years of age. The study followed 154 pregnant women between March 2006 and September 2009. Half were given 600 mg of DHA daily, and half a placebo. Five years later, researchers found that the children whose mothers took the DHA supplement had an average of 1.3 pounds more fat-free mass at age 5 compared with the placebo group, while both groups had a similar amount of body fat. Pregnant women who need more DHA in their diets don’t have to look far, says Susan Carlson, PhD, one of the study’s coauthors. “There are currently many prenatal supplements with DHA. They also can increase their intake of oily fish like salmon and tuna.”
MINDFULNESS could thwart DEMENTIA Mindfulness and meditation could stave off dementia, new research suggests. Analysis of research involving 30,000 people found that those who suffered moderate to severe anxiety in midlife were more likely to develop dementia years later. The researchers from the University College London said responses to stress may speed up brain cell aging and degenerative changes in the central nervous system, increasing vulnerability to conditions such as Alzheimer’s disease. However, they said therapies such as mindfulness and meditation, which have been found to reduce anxiety, might reduce that risk. So spend a about 15 minutes a day sitting quietly, feeling your breath move in and out of your body, and letting your awareness of everything else fall away.
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Take the FAST to Weight Loss
PATH
Holistic health experts have long recommended intermittent fasting for healthy weight loss, and now the first-ever study of its kind confirms these benefits. Researchers from the University of Illinois, Chicago, placed 23 obese individuals on a 16:8 diet—between the hours of 10 a.m. and 6 p.m. participants could eat any type and quantity of food they desired, but for the remaining 16 hours they could only drink water or calorie-free beverages. After 12 weeks, the researchers found that those who followed the time-restricted eating diet consumed about 350 fewer calories than a matched historical control group from a previous weight loss trial. Those on the 16:8 plan lost, on average, 3 percent of their body fat, and also saw related improvements in blood pressure. “The results are similar to what we’ve seen in studies on alternate day fasting,” said Krista Varady, corresponding author on the study, “but one of the benefits of the 16:8 diet may be that it is easier for people to maintain. The takehome message is that there are options for weight loss that do not include calorie counting or eliminating certain foods.”
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*For a complete list of scientific research and further information visit our website at www.pycnogenol.com Pycnogenol®, French maritime pine bark extract, is a registered trademark of Horphag Research, Ltd and its applications are protected by U.S. patents and other international patents. © 2018 Horphag Research USA, Inc.
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what i take | favorite natural products
HER HEALTHIEST HEALTHY Cancer led TV host Samantha Harris to seek answers and improve her health. Now she wants to help you improve your well-being, too By Chris Mann n 2014, fit-at-40 former Entertainment Tonight cohost Samantha Harris was the image of health. And then the Emmywinning journalist and mom of two suddenly went from reporting mostly upbeat news to receiving some of life’s worst: a stage 1 breast cancer diagnosis. A double mastectomy led doctors to declare her cancerfree. But the journey to total well-being had only just begun. “When I was blindsided by the cancer diagnosis having no genetic link to it, I needed to know why,” Harris, 44, says. “So I did as much research as I could to find out. And what I came up with was what I was putting in, on, and around my body that led to my diagnosis.” Her revelations led to additional research about other cancers and chronic diseases, including Type II diabetes, heart disease, and autoimmune disorders. “I learned that the (same) changes that I wanted to make in my daily life for ridding myself of toxins as much as possible also will positively affect prevention for other chronic diseases.” The result: Harris’s new book, Your Healthiest Healthy: 8 Easy Ways to Take Control, Help Prevent and Fight Cancer, and Live a Longer, Cleaner, Happier Life.
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What is “your healthiest healthy”? It’s unique to each individual. It is what you can change in your life to make yourself one step ahead along the path to a healthy lifestyle. So that means minor tweaks so that you’re not overwhelmed. I know for myself, the changes that I’ve made over the course of about two and a half years, those things couldn’t have happened overnight. And any changes that are done with a 180 in a fast pace are not going to stay with you for the long term. We really are talking about betterment of your overall health and well-being for longevity.
How has your nutrition changed post-cancer diagnosis? One of the first things I did was purge my pantry. I went through every packaged item in my pantry, read the ingredients labels, and anything that had high-fructose corn syrup I kicked to the curb. I started to consume healthy fats in a pretty decent amount on a daily basis, whether it was eating a half or a full avocado a day, adding
flaxseeds and chia seeds to my diet, or eating a couple of handfuls of cashews or raw almonds during the day. And I started to eat more of a veggieheavy base. I pack my morning smoothies with veggies every day. And I make a big chopped salad. I chop it up at the start of the week and then I add fresh tomatoes, fresh avocado, lentils, and garbanzo beans. I can’t believe how energized I feel.
What other healthy ingredients do you add to your smoothie? I use ginger, wheat grass powder, and a scoop of superfoods greens powder—that’s all organic green vegetables that have been juiced and then turned into a powder. And I add a teaspoon of matcha green tea powder. It has great anticancer properties. Also, I add bee pollen. Like turmeric, it has so many antioxidants in it and other powerful abilities to help your overall health.
Your book lists “Mother Nature’s Skin Savers.” Which are your top picks? Coconut oil is my go-to. I use
it to take off my make-up and moisturize my cuticles. It has antimicrobial and antibacterial properties, so if there is a boo-boo on the kids, I slather some coconut oil on that. I also love avocado face masks. And though it’s bit messier, I use olive oil in the hair. It is a great way to hydrate it.
What’s your go-to tip for transitioning to cleaner hygiene products? Get the aluminum out of your deodorant. It has no function except to stop sweat—but stopping sweat is not what your body naturally wants to do. Aluminum has been shown to be connected to breast cancer because it’s in the arm pit where all the lymph nodes are so close to the breast tissue. I like Crystal Essence because it goes on clear and dries pretty quickly. It has a nice natural fragrance and essential-oils aromas. I’m grateful that as my kids are getting closer to an age where they’re going to need it, I can with confidence hand that over to them.
Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (Wellseeing.TV).
PHOTO BY JEFF VESPA
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inside scoop | in-the-know on the latest supplements
THINKING POINTS These eight smart supplements help improve cognition and long-term brain health By Steven Stiefel
B
rain function remains confoundingly complicated. We know quite a lot about how different lobes of the brain function, and we have a grasp on the importance of several brain chemicals, including those that amp us (norepinephrine and glutamate), those that calm us (serotonin), and those that stimulate pleasure (dopamine). Having a proper balance of these neurotransmitters or brain chemicals is crucial for healthy responses in everyday life as well as for long-term health. Science devotes a vast amount of money and time exploring how to combat late-life brain diseases such as Alzheimer’s, Parkinson’s and ALS (Lou Gehrig’s disease). Yet, even those much younger often suffer from cognitive issues such as ADD, ADHD, OCD, and a host of others. Today’s research indicates that many of these conditions can be lessened by providing
nutrients that boost production of the neurotransmitters that support the connections between neurons. One way to approach this is to take supplements that drive production of brain chemicals to support better functioning of neurons and their complicated interactions. Here’s our list of brainboosting supplements to keep your brain synapsing on all cylinders.
GINKGO BILOBA This oldest-known tree species on the planet has been used in traditional Chinese medicine for centuries. The supplemental version relies on the fruits, seeds, and leaves from this tree. While the science is not conclusive on whether ginkgo supports memory for those who suffer from Alzheimer’s and dementia, it has been shown to alleviate suffering from anxiety, depression, and other mental-health conditions. Research also demon-
Smart Supplement When we think of key botanical ingredients that are beneficial for brain health and memory, curcumin from turmeric is one of the most clinically studied. Curcumin provides antioxidant protection to neurons and can cross the blood brain barrier. Healthy Delights Naturals Curcumin soft chews are a convenient and delicious way to incorporate curcumin’s benefits into your daily routine.
MEET THE EXPERT: Angelica Vrablic, Ph.D. has published more than 20 peer-reviewed research studies, and she is director of product development for Healthy Delights.
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strates that ginkgo may help lessen the stickiness of blood platelets, making it beneficial for health in general.
CITOCOLINE This brain chemical is often prescribed as a supplement for Alzheimer’s patients to improve brain function. It’s also administered to those who suffer from ADHD and head trauma. Researchers believe that citocoline increases phosphatidylcholine, another brain chemical that supports blood circulation to the brain.
DHA You may know that you need to consume more omega-3s, which are plentiful in fatty fish, but otherwise hard to come by in the American diet. What you may not know is that DHA is one omega-3 fatty acid that improves brain function by boosting the growth of new brain cells. Research shows that this is particularly beneficial for those suffering from diseases such as Alzheimer’s.
HUPERZINE Huperzine is a naturally occurring compound found in a group of plants native to India. Traditionally, huperzine was used to treat bruises and inflammation, improving blood flow. Today, it is believed that huperzine enhances focus by improving
healthy tip! Researchers believe ginkgo biloba improves cognitive function because it promotes good circulation in the brain.
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function of acetylcholine, a brain chemical linked to improved concentration.
TRYPTOPHAN Tryptophan, an essential amino acid, encourages greater production of serotonin, the brain chemical that helps promote better sleep and reduces depression. Tryptophan is not abundant in foods, so it is good to get it in supplements.
BACOPA MONNIERI Used in India for centuries to promote sleep and support health, Bacopa monnieri boosts thyroid hormone levels as demonstrated by research. Other studies support its benefits in combating the progression of Alzheimer’s.
Researchers think that supplementing Bacopa monnieri may boost cognition.
CURCUMIN Supplementing curcumin from turmeric (an extract from the ginger family) has been demonstrated to increase focus and decrease brain fog. The curcuminoids in turmeric combat oxidative stress caused by harmful free radicals that destroy the integrity of cell walls in your body. Curcuminoids
improve the benefits of DHA from supplements and fatty fish and other foods, boosting neural connections and supporting brain function.
LION’S MANE This medicinal mushroom is also known as “bearded tooth fungus,” which sounds like the worst dating-profile name ever. More attractively, it’s advertised as “hedgehog
mushroom.” This superfood (Hericium erinaceus) boosts focus and memory by increasing nerve-factor growth hormone (NGH). This neuropeptide supports the function of brain cells. Research shows that supplementing with lion’s mane helps preserve visual and short-term memory, among many other benefits. Steven Stiefel is a Los Angeles-based freelance writer and editor.
A Smarter Choice
These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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remedy 411 | natural solutions for common conditions
RELIEF FOR FALL ALLERGIES Simple, natural ways to clear congestion and irritants, and keep the air flowing By Karta Purkh Singh Khalsa, DN-C, RH
I
f you’re one of the millions who suffer from the sniffling, sneezing, and itchy eyes associated with allergies, you know the struggles with pollen and ragweed aren’t just uncomfortable; they bring along some serious physical and mental fatigue. But it’s possible to feel better with natural treatments. Here’s what’s happening during an allergy attack: pollen granules latch onto the mucous membranes that line nasal passages, stimulating their
Pycnogenol For Seasonal Allergies Most people reach for traditional antihistamines for their allergies, but these often present unwanted side effects, like drowsiness. Pycnogenol, French maritime pine bark extract, has decades of research showing its efficacy for reducing allergy symptoms without side effects. Allergens can cause an inflammatory response that leads to symptoms like swelling and itching. Pycnogenol acts as a natural anti-inflammatory to reduce these symptoms. Try taking 100 to 200 mg of Pycnogenol daily a few weeks before fall allergy season starts to see the best results.
MEET THE EXPERT: Fred Pescatore, MD, is a Manhattan-based traditionally trained physician and internist who specializes in nutritional medicine. He is a globally renowned natural health expert and author of The Allergy and Asthma Cure.
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immune cells, which are loaded with histamines. These cells then rid themselves of those histamines, triggering a series of inflammatory reactions intended to help the body get rid of the intruder—sneezing, runny nose, and itching. “Allergy” refers to any condition in which the body mounts an attack on a specific substance that is benign for some, such as pollen. It’s a normal immune response gone into overdrive— well-intended, but too extreme. We can interrupt the process at many steps, so there are many natural remedies that can play a role in mitigating the misery and help you breathe easier. For the past 20 years, natural medicine practitioners have recommended STINGING NETTLE (Urtica dioica), or nettle leaf, for allergy symptoms. Research points to the anti-inflammatory properties of nettle, and studies show that nettle produces an antiallergy effect. Nettle’s benefits are likely due to its active constituents, which include bioflavonoids and polysaccharides. To retain these constituents, nettle leaf must be processed carefully, so look for a highquality encapsulated product that has been freeze-dried or specially processed to retain the active compounds. Use nettle the way you would use an antihistamine drug to terminate an acute attack. Many people take up to 3,000 mg per day of nettle leaf capsules to relieve hay
fever reactions. Symptoms often begin to improve within 15 minutes, and the effect typically lasts for about four hours. BUTTERBUR
(Petasites hybridus) is used in cases of acute pain of smooth muscle, such as in the urinary and respiratory tracts. This quality also makes it useful for respiratory disorders involving cough and asthma. Scientists report that seasonal allergy sufferers who received an extract of butterbur experienced symptom relief equivalent to patients treated with the prescription antihistamine Zyrtec (cetirizine). Patients were treated with either
stinging nettle
butterbur or cetirizine for two weeks. The patients described similar symptom relief with both treatments. Butterbur root supplements are commonly standardized to contain a minimum of 7.5 mg of petasin and isopetasin per tablet. Take 50–100 mg twice daily with meals.
Sinus Soothers Combat fall allergies with a nasal spray containing xylitol. Recent research found that patients had better results using natural products. In three weeks patients showed a 36 percent improvement in their peak airflow and a 25 percent reduction in their SNOT score—the measurement of a persons comfort level when they have allergies. The lower the score the better. Xlear Nasal Wash gently cleans and soothes sinuses and nasal passages, promoting sinus health.
MEET THE EXPERT: Dr. Alonzo H. Jones, D.O., was trying to find a solution for patients coming to him for upper-respiratory issues. Research pointed to the benefits of xylitol for improving oral health and its effects on bacteria. Based on this, Xlear formulation began and clinical studies followed with the product introduced to the market in June of 2000.
Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. His website is kpkhalsa.com.
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need to know | preventive nutrition & supplements
healthy tip!
THE HEALING EFFECTS OF GINGER
When buying fresh ginger, look for a root with smooth, taut skin, and a spicy aroma.
Take full advantage of ginger’s healing power with these creative ideas
“G
inger is a workhorse herb,” says Mary Hardy, MD, a Los Angeles-based integrative physician. Tradition, scientific studies, and Hardy’s experience have shown that colds, nausea, joint and muscle pain, PMS, digestive issues, diabetes, and even sore feet respond to its healing effects. Ginger also enhances circulation, helps to prevent heart disease, and may help to prevent cancer. “It’s a good herb for self-care,” says Hardy. “It has a very good safety record, is easily available, and it’s not expensive.”
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There are various ways to eat and drink ginger, from adding it to soups and stir-fries to juicing it with fruits and veggies. But for more concentrated benefits, Hardy has some other, lesserknown recommendations.
BREW A THERAPEUTIC GINGER TEA A good tea starts with really fresh ginger root. “Take a nice, plump herb that has a thin skin, is unmarked, and smells fresh when you break a little piece off,” Hardy says. “The root should be a nice, light, bright yellow, and should have
the spice smell you’re used to, as well as a slight citrus aftersmell.” Here’s how to brew: 1. Add 1-2 tsp. freshly grated
root to a cup of hot water. 2. Steep 10 minutes. 3. Strain, add a little honey,
and start sipping. WHEN TO DRINK GINGER TEA: For better digestion, drink it after a meal, and for everything else, drink it any time. However, in the case of nausea, especially morning sickness, supplements of ginger root powder may be better tolerated.
By Vera Tweed
MAKE A THERAPEUTIC GINGER COMPRESS Studies have shown that the combination of ginger and heat creates a synergistic effect that helps relieve joint and muscle pain, stomach pain, and bloating. To make a hot ginger compress, which can be applied a couple of times a day, Hardy recommends: Follow the tea-brewing directions, minus the honey, using two to three times as much ginger root per cup of hot water. 2. Soak a small, 100% cotton 1.
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cloth in the liquid, and apply it to the painful area. 3. Cover the compress with plastic wrap and leave it in place until it starts to cool down. As an option, wrap it in a bandage, to keep the compress and plastic in place. 4. The ginger liquid can be reheated and reused for another compress. To relieve sore feet, soak them in the stronger version of the brew.
USE GINGER AROMATHERAPY As an alternative to the compress, Hardy recommends diluting 2–3 drops of ginger essential oil with a palm-sized
amount of organic olive oil or another neutral oil of your choice. Rub it on painful areas, such as joints, muscles, or, in the case of indigestion or menstrual cramps, on your tummy.
TAKE A GINGER SUPPLEMENT Supplements are a more concentrated therapeutic option. Hardy recommends capsules of dried ginger root. For nausea during pregnancy, take 1 gram per day. In other situations, doses can vary from 1–5 grams per day. For pain relief, a dose of 2–3 grams daily is generally effective. Ginger extracts are more concentrated and require lower
doses, depending upon the specific extract. To avoid stomach upset, ginger supplements are best taken with food.
EAT GINGER Although a Western style of eating likely doesn’t contain enough ginger to deliver therapeutic benefits, fresh
ginger in food does impact health. A study in Iran, published in the journal Nutrition, analyzed disease risk and ginger intake of more than 4,600 men and women. Researchers estimated that eating at least 2–4 grams of ginger daily could reduce risk for high blood pressure, heart disease, diabetes, and other chronic conditions.
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Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.
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health q & a | your health questions answered
By Jonny Bowden, PhD, CNS
UNDERSTANDING THE KETO DIET
Q:
Everyone is talking about this new keto diet. What is it? And should I try it?
A:
Let’s just get this out of the way, shall we? The keto diet is a high-fat diet. Those who advocate for ketogenic (keto) diets basically suggest that we reject the dietary guidelines of the past 40 years and embrace fat—yes fat, the one macronutrient we’ve been trying to avoid for decades. They’re suggesting that we turn the conventional wisdom about high-carb, low-fat diets on its proverbial ear. They’re telling us that the foods we were taught were great—cereals, breads, whole wheat pasta—are actually not, while the foods we were told were not good—animal products and fats—actually are.
WHAT IS KETOSIS? First, some definitions. The “keto” in ketogenic refers to ketones (also known as ketone bodies), which are a byproduct of fat metabolism. When lots of ketones show up in your urine, you can be pretty sure you’re burning fat, because that’s where ketones come from. Ketones are a wonderful metabolic fuel for the heart, the brain, and the muscles. Your body makes ketones all the time; it just doesn’t make that many of them, since it has plenty of glucose (sugar) around to use for primary fuel. 28
— Z. Lawson, Phoenix
And that is the real purpose of the ketogenic diet in a nutshell: to get you to burn fat, rather healthy tip! than sugar. On the keto diet, Here’s how consume high-quality it works. When fats such as coconut you go on a oil, grass-fed butter, very low carb just weren’t on ghee, MCT oil, or avocado oil. diet—restricting the caveman carbs to 20–50 menu. Cavemen grams a day—your would have had to body’s supply of constant become efficient fat-burners glucose (from carbs) is suddenly just to survive. cut off. Since there’s less sugar Even keto diet books aren’t in the bloodstream to fuel your new. The first commercial keto muscles, your body turns up the diet, called “Letter on Corpuketone-production machinery, lence,” was published in 1863 burning more fat and making by an obese English undertaker more ketones. When the ketones named William Banting, who in your blood, urine, or breath lost 52 pounds in about seven rise to a certain level, you’re months eating mostly meat and said to be in nutritional fat. And, of course, Dr. Robert ketosis. A diet that generates Atkins introduced ketosis to that amount of ketones is America as part of his original known as a ketogenic diet. Atkins Diet in 1972. Atkins found that nutritional ketosis forced his most stubbornly obese A FAD DIET? patients to start burning fat. In The keto diet isn’t all that the absence of carbohydrate, new—it’s been around since their bodies had no other choice. the beginning of humanity. So for many people—though Dr. David Perlmutter, the certainly not all—the results of integrative neurologist, says that ketosis is the original—and most being in nutritional ketosis can feel a little like a miracle. optimal—state of metabolism. High-fat, low-carb diets were It’s almost certain that our the standard recommended hunter-gather ancestors spent medical treatment for obesity most of their time in ketosis, (and diabetes) in the first half of since carbs (as we know them)
the 20th century, but they fell out of favor beginning around the 1950s and 1960s. Dietary fat suffered a reversal of fortune in the public eye and was gradually demonized. It, along with cholesterol, was blamed for heart disease and tied to obesity. Health organizations began recommending low-fat (high-carb) diets, a move that ultimately led to the Dietary Guidelines and the antifat recommendations we’ve been living with for the better part of 40 years. And we all know how that’s worked out.
BECOME A BETTER BUTTER BURNER One of the main reasons the ketogenic diet is so popular today is that it literally causes your body to switch from sugarburning to fat-burning. Which is great, when you think about it. Your body only can store about 1,800 calories of glycogen, the storage form of carbs. But you can store about 80 gazillion calories of fat. So if you could
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You Love the Sun… but Does Your Skin and Hair? Christie Brinkley
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health q & a
access that fat, and make it your main source of fuel, you would have an inexhaustible supply of energy, you’d be burning fat (and losing body fat), you’d be depriving cancer cells of their favorite food (sugar), and—theoretically, according to many experts and a fair amount of research—both your heart and your brain would work better. As the legendary ultra-marathoner and exercise physiologist Stu Mittleman once told me, “If you want to burn fat, you’ve got to eat fat.” Our metabolic goal is to become a better butter burner. This changeover from a glucose-based fuel system to a fat-based fuel system is like changing from low-octane gas to diesel. It even has a name, thanks to Dr. Frederick Schwatka, a U.S. army lieutenant and medical doctor. Schwatka and his team went on an Arctic expedition and began eating the native Inuit diet—very high in fat, very low in carbs, essentially keto. They noticed that once they became what’s now being called “keto-adapted,” they had boundless energy.
THE HEALTH BENEFITS In recent decades, we’ve seen increases in the incidence of diabetes, obesity, heart disease and Alzheimer’s. Insulin resistance is a component or a factor in every one of these conditions. And when insulin resistance is a factor—as it so frequently is in metabolic diseases—ketogenic diets can be beneficial. Since ketogenic diets are high in fat (and moderate in protein), they don’t jack up blood sugar. When blood sugar isn’t elevated,
Take a high-quality multi to fill any micronutrient gaps the demand for insulin is significantly reduced. When insulin is reduced, it isn’t constantly bombarding the cells asking them to take in more sugar. Now the cells start to relax, and become more insulin-sensitive (as opposed to resistant). Emerging research suggests that keto diets can reverse insulin resistance, and this may well turn out to be one of the ketogenic diet’s greatest contributions to health. The keto diet is known to be effective for childhood epilepsy and is an accepted treatment at hospitals across the country like Johns Hopkins. The Navy—in conjunction with researchers at the University of Tampa—are experimenting with keto diets for Navy Seals. And let’s not forget weight loss. As Atkins discovered, folks with the most stubborn cases of weight loss would lose weight when they were in ketosis.
GOING KETO? If you want to try going keto, here are a couple of things to know: ✜ IT DOESN’T WORK FOR EVERYONE. Some people just can’t
get into ketosis. Don’t worry if you turn out to be one of them. You can still get a whole lot of benefits just eating low carb! ✜ DON’T GO “KETO” AT MCDONALD’S. A keto diet is not a
reason to consume junk foods. Use high-quality fats such as coconut oil, Malaysian palm oil, grass-fed butter,
ghee, MCT oil, or avocado oil, and high-quality protein like 100 percent grass-fed beef and wild salmon. ✜✜ A KETO DIET IS NOT A HIGHPROTEIN DIET. Dietary protein
is made up of amino acids, and some of those amino acids can convert to sugar in the body, so too much protein can knock you out of ketosis. Though there’s some debate in the keto community about this, most people recommend high-fat/moderate protein rather than highprotein/moderate fat. ✜✜ CONSIDER “FLIRTING WITH KETOSIS.” Don’t get too obsessive
about being “in ketosis.” Just aiming for ketosis—by eating a high-fat/moderate protein/ very low-carb diet—will get you a lot of benefits. ✜ WHAT I JUST SAID DOESN’T APPLY TO EVERYONE. There are some
very weight-loss-resistant people who will just not drop weight (body fat) unless they’re in deep ketosis. So maybe the lesson here is that everyone’s different—don’t get locked into anything too rigid. Just experiment to see what works for you.
TAKE SUPPLEMENTS High-fat diets can be low in fiber so I recommend a daily fiber supplement, which will also help keep your microbiome happy. I also recommend 2-4
grams of EPA-DHA, the two omega-3s you get in fish oil. Most people don’t get enough magnesium, and many people eliminate a lot of good magnesium-heavy foods when they’re cutting back on carbs, so I recommend a daily dose of magnesium. Then there’s vitamin D—in the 2,000 IU to 5,000 IU range, depending on your levels, which are easily tested. (Almost any reputable brand will do, as long as it’s in the vitamin D-3 form—cholecalciferol). I think everyone on a keto diet—or really, any eating plan—should still take a multi. A high-quality multiple with clinically meaningful doses of nutrients in the correct forms is going to plug all the holes in your micronutrient intake. While all ketogenic diets have the same purpose—to get you into nutritional ketosis— there are multiple approaches to getting there. Look around and see what fits you best. There are keto programs especially tailored to women, performance athletes, resistant weight loss. There are even programs that incorporate a technique called “carb cycling,” where you interrupt periods of keto dieting with a “carb feast.” No diet is perfect for everyone or every situation. But the keto diet is a powerful tool that can achieve a lot of things when it’s done correctly.
Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley, MD). Visit him at jonnybowden.com. Have a question for Jonny? Send it to amazingwellnessmag@gmail.com. Write “Health Q&A” in the subject line.
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herbal healing | get better with botanicals
NATURAL ARTHRITIS THERAPIES Arthritis can make everyday tasks difficult. But there is relief. Instead of pounding painkillers, try one of these three natural alternatives By Karta Purkh Singh Khalsa
F
or millions of osteoarthritis sufferers, the future looks like facing the rest of life with permanently increasing pain, ultimately with a slow slide into incapacity. Arthritis literally means “joint inflammation,” but medically it also refers to a diverse assortment of more than 100 rheumatic diseases that cause pain, stiffness, and swelling in joints. Worse, it may also affect other parts of the body, primarily other sites of connective tissue. One form or another of the disease afflicts 50 million Americans, and it is the most prevalent cause of disability in people 65 and older.
Osteoarthritis (OA) is the most common form of joint disease and it increases in prevalence with age. In OA, joint cartilage erodes. As we age, the water portion of cartilage increases while the protein composition degenerates, causing the cartilage to form tiny crevasses and cartilage surfaces fray and wear. Ultimately, disability comes from disease in the spine, knees and hips. One of the main complaints of persons with arthritis is lost sleep, and sleep disruption overshadows makes pain worse, increasing discomfort. There is some good news, though. We now know arthritis can be arrested or reversed.
An Ayurvedic Answer for Arthritis Boswellia, also known as frankincense, has been a vital component of Ayurvedic practice for thousands of years. This botanical has unique strengths, working through pathways that are untouched even by other powerful herbs. But in order to be effective, boswellia needs to be uniquely standardized. That’s the secret to Terry Naturally BosMed 500. It delivers boswellia that provides up to 10 times more AKBA (acetyl-11-keto-B-boswellic acid) than unstandardized forms. This key compound is essential to supporting a healthy inflammation response, protecting cells throughout your body, and helping you feel your best, every day.
MEET THE EXPERT: Cheryl Myers is an integrative health nurse, author, and expert on natural medicine. She is the head of Scientific Affairs and Education for EuroPharma, Inc.
INFLAMMATION FIGHTERS Inflammation is a hot topic these days. A natural process, it remains mysterious. Still, it’s the enemy of health practitioners, because, if not
damped down, it can do a lot of long-term damage. This process, allowed to go on too long, generates large quantities of free radicals, which contribute to tissue damage. Inflamed tissue gets swollen, so circulation gets compromised, and fresh fluids are prevented from replacing toxic ones. That gen-
did you know... Clinical trials have shown that boswellia has an anti-inflammation action similar to NSAIDs.
boswellia 34
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erates more inflammation, and the cycle continues. And when it goes on for months or years, it creates big problems, such as rheumatoid arthritis (RA). GINGER ROOT is one of the best investments you can make in your health. This root is delicious, inexpensive and easily available, and it’s some pretty serious medicine. Ginger is a time-tested remedy for a range of joint conditions with broad anti-inflammatory actions. One recent study found that ginger was more effective than a standard NSAID for RA. Ditto for OA. Another study in the Journal of Holistic Nursing found that ginger created a marked relief
of osteoarthritis symptoms that progressively improved over the 24 weeks, with no negative effects reported. Since ginger is a warming herb, it traditionally would have been used more for OA than for RA. You can find ginger in capsules or tea. The benefits of the ALOE plant have been known to many great civilizations. One of its earliest advocates was the Greek physician Dioscorides. Aloe vera gel is popular in many parts of the world for treating pain. Applied topically or consumed orally, it has a stellar reputation for promoting tissue healing. Although mentioned by many authorities for arthritis pain,
Ginger for Pain Relief Full-spectrum ginger contains hundreds of active constituents, and it has been used for thousands of years in traditional medicine to balance the body’s inflammatory response, which is critical for joing comfort and movement. New Chapter chose ginger as a primary ingredient in Zyflamend Whole Body for its time-tested traditional and modern-day clinical efficacy in this regard.
MEET THE EXPERT: Shauna Wall is an herbalist and national educator for New Chapter, Inc. Shauna is a gifted teacher with a unique ability to emphasize the benefits of a whole-food, whole-herb approach to health.
scientific evidence is sparse. treatments were then crossed One study in the British Journal over. Compared with placebo, of Community Nursing praises it the herb combination signifias an anti-inflammatory agent, cantly reduced the severity of the use for which it is most pain and the disability score. well-known. AVOCADO SOYBEAN UNSAThe BOSWELLIA (Boswellia PONIFIABLES (ASU), a natural serrata, Salai guggul) tree, a vegetable extract made from close relative of frankincense one-third avocado oil and twoand myrrh, exudes sticky gum thirds soybean oil, has been from the bark of this Boused for years in Europe, but swellia gum, in particular, has is just starting to get traction become well-known in North here. The science shows that America over the last decade it slows the progression of OA for its pronounced effects on by blocking pro-inflammatory joint disorders, the traditional chemicals, preventing deterioAyurvedic use. ration of synovial cells lining This gum contains constituthe joints and regenerating ents, boswellic acids, which in- normal connective tissue. hibit inflammation-producing A 2003 study published substances called leukotrienes in the Journal of Rheumatolin the body. In fact, boswellia ogy reported ASU inhibited gum inhibits inflamWe now know that arthritis mation through several mechanisms. can be arrested or reversed. A 2013 study comFortunately, taming inflampared several herbal mation can help control it. remedies, including Boswellia, to the popular the breakdown of cartilage supplement glucosamine and and promoted repair. A 2008 the arthritis drug, celecoxib, meta-analysis found that ASU in knee arthritis, and the improved symptoms of hip herbs reduced knee pain and and knee OA and reduced or improved knee function as eliminated use of NSAID drugs. well as the drug and glucosA large, three-year study amine. Take 500 mg per day of published in 2013 in the BMJ Boswellia extract standardized showed that ASU significantly to 30 percent boswellic acid. reduced progression of hip OA One study looked at a compared with placebo. ASU combination of exceptional has a long history of safety. herbs. Forty-two patients with Take 300 mg daily. OA were randomly assigned to By 2015, it became even receive an herbal preparation, clearer that ASU was usecontaining (per capsule) 450 mg ful in OA. A study out of the of ashwaganda, 100 mg of BoUniversity of California found swellia, 50 mg of turmeric, and that, at the clinical level, ASU 50 mg of a zinc complex, or a reduces pain and stiffness placebo, for three months. The while improving joint funcdosage was two capsules three tion, confirming a decreased times per day, after meals. The dependence on analgesics.
Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. His website is kpkhalsa.com.
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THE COMPLETE GUIDE TO
BREAST HEALTH
BREAST CANCER IS ONE OF THE LEADING CAUSES OF CANCER DEATH IN WOMEN EVERY YEAR. HERE’S WHAT YOU CAN DO TO ENSURE YOUR OWN BREAST WELLNESS NOW AND IN THE FUTURE By Lisa Turner
B
reast cancer is a big, scary diagnosis. But many other issues, like benign lumps, bumps, and breast tenderness, affect women every day. Here’s your complete guide to protecting your breasts against cancer and other conditions, from puberty through menopause and beyond.
BREAST CANCER In spite of advances in treatment, breast cancer is frighteningly prevalent, and affects more than 12 percent of American women. That means if you have eight female friends who live to be 85, at least one of them will probably get breast cancer at some 36
point during her life. The good news: it’s very treatable if detected early, and in nine out of 10 cases, she’ll live at least another five years, and usually longer. But once it starts to spread, treatment becomes difficult—so it’s important to get regular screening exams and check your breasts regularly (see the sidebar “How to Do a Breast Exam”).
Although the exact causes of breast cancer aren’t clear, the main risk factors are. Some of the most significant include: ✜ AGE: about 67 percent of women who get breast cancer are over 50; most of the rest are between 39 and 49 years old.
✜ MEDICAL HISTORY: women
who’ve previously had breast cancer—or endometrial, ovarian, or colon cancer— are at greater risk. ✜ FAMILY HISTORY: women whose mother, sister, or daughter have had breast cancer, especially before menopause, are two to three times more likely to develop breast cancer. ✜ GENETICS: mutations in certain genes—called BRCA1 or BRCA2 genes—predispose a woman to breast cancer, with a lifetime risk of 45 to 80 percent. ✜ ETHNIC BACKGROUND: AfricanAmerican women are more
likely to get breast cancer before menopause. ✜ HORMONES: the greater a woman’s exposure to estrogen, the more likely she is to develop breast cancer. Specific factors that increase risk include early start of menstruation, late menopause, and Hormone Replacement Therapy (HRT) with combined estrogen and progesterone. ✜ RADIATION: high doses of radiation can increase the risk of breast cancer. ✜ OBESITY: obesity alters estrogen metabolism and increases risk, especially in postmenopausal women.
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How to Do a Breast Exam The earlier breast cancer gets diagnosed, the better your odds of successfully treating it. Besides regular mammograms and breast exams by your physician, it’s important to check your breasts at home for any suspicious changes. The best time to do it: three to five days after your period ends; hormonal changes can cause a temporary thickening that makes it hard to feel for lumps and bumps. Do your breast exam right after your annual physical; if there’s anything abnormal, your doctor likely felt it, so what you’ll be feeling is the normal, healthy state of your breasts. Three ways to check your breasts: 1. Lying down, put a pillow under
your right shoulder and put your right hand under your head. Using your left hand, move in small circles all around your breasts and out toward (and under) your armpit. Vary the pressure to feel the surface, all the way down to your ribs, then repeat the whole thing on your left breast. 2. Standing in front of a mirror in a
well-lit room, look for any dimpling, bumps, redness, or changes in breast shape or symmetry. Start with your arms at your sides, and repeat with arms overhead, hands pressing firmly on hips to flex your chest muscles, and bending forward. 3.
In the shower, soap your hands well and raise your right arm over your head; with flat fingers, check your right breast using the same technique described in the lyingdown method. Switch arms, and repeat on your left breast.
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✜ DRINKING ALCOHOL: women
who have three alcoholic drinks per week have a 15 percent higher risk. ✜ HIGH-FAT DIETS: women whose diets are high in fat from red meat or dairy products are more likely to get breast cancer; reducing daily calories from fat to less than 20 to 30 percent may protect against breast cancer. While other research on the link between diet and breast cancer is less clear, certain foods and nutrients have been shown to offer protection. Some of the best: ✜ YELLOW-ORANGE FRUITS AND VEGETABLES. Sweet potatoes,
carrots, mango, papaya, pumpkin, cantaloupe, and butternut squash are high in carotenoids, antioxidants that reduce breast cancer risk by as much as 18 to 28 percent. ✜ DARK LEAFY GREENS. Spinach, Swiss chard, kale, collard greens, beet greens, mustard greens, and turnip greens are high in beta-carotene and other carotenoids, called lutein and zeaxanthin, that reduce breast cancer risk. ✜ CRUCIFEROUS VEGETABLES.
Broccoli, cauliflower, cabbage, radishes, Brussels sprouts, kale, arugula, and other members of the brassica family inhibit the development of cancer cells, promote cancer cell death, and reduce breast cancer risk. ✜ LEGUMES. Kidney beans, chickpeas, white beans, brown lentils, and dried peas are high in fiber, shown to reduce the risk of breast cancer. The protective
effects of fiber are especially strong among women who eat more high-fiber foods during adolescence and young adulthood. ✜ COLD-WATER FISH. Salmon, tuna, sardines, mackerel, and herring are rich in EPA and DHA, types of omega-3 fats that protect against breast cancer development and encourage cancer cell death. ✜ SEEDS. Flax seeds, sesame seeds, pumpkin seeds, and other seeds, as well as soy, legumes, and grains, are high in lignans, plant compounds that may reduce the risk of breast cancer by as much as 40 to 50 percent. ✜ TEA. Both green tea and black tea contain polyphenol antioxidants and other phytochemicals that protect against breast cancer.
OTHER BREAST ISSUES Cancer isn’t the only condition affecting the breasts. Though most of the following breast problems aren’t indicative of cancer, any changes should be checked out by a physician. Some primary concerns, and ways to prevent or treat them naturally: ✜ LUMPY BREASTS. Benign breasts lumps, thickening, small masses, or cysts— known as fibrocystic changes—may be caused by hormonal shifts, especially before and during the menstrual cycle and pregnancy. ✜ BREAST PAIN. Sensitive, sore, or painful breasts, called mastalgia, may be caused by hormonal shifts, and symptoms tend to resolve on their own. Other breast
pain that’s not related to the menstrual cycle is usually related to another issue, like a muscle strain under the breast or skin injury. ✜ INFLAMMATION OF THE BREASTS. Redness, heat,
lumpiness, and pain, a condition known as mastitis, is most commonly caused by an infection during breastfeeding; blockage and inflammation of the breast duct at other times can also cause mastitis. ✜ NIPPLE DISCHARGE. Small amounts of fluid coming from the nipples are normal during pregnancy or breastfeeding, and may also be caused by hormonal changes, fibrocystic breasts, injury to the breasts, or some endocrine disorders. Bloody discharge should always be evaluated as soon as possible.
NATURAL SUPPLEMENTS Natural supplements can ease benign breast conditions, especially lumps, cysts, and breast pain. Some of the best:
✜ VITAMIN E. Research shows
taking 200 to 400 IUs of vitamin E each day may reduce the severity of breast pain and tenderness. ✜ VITAMIN B6. In one study, women who took 40 mg per day of vitamin B6 for 2 months had a significant reduction in breast pain and tenderness. ✜ IODINE. Supplemental iodine can effectively treat fibrocystic breast disease and maintain normal breast tissue structure and function. Because excess iodine can cause health problems, check with your doctor first. ✜ VITAMIN A. Increased intake of vitamin A has been associated with reduced risk of benign breast disease. ✜ OMEGA-3 FATTY ACIDS.
Some studies show a protective effect of omega-3 fats against benign fibrocystic breast changes, as well as the progression of breast cancer.
Lisa Turner is a certified food psychology coach, nutritional healer, intutive eating consultant, author, and createor of the Inspired Eats iPhone app. Visit her at inspiredeating.com
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SECRETS TO
RESETTING YOUR AGE 40
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RESTORE OPTIMAL HEALTH WITH SIX SUSTAINABLE PRINCIPLES THAT WILL MAXIMIZE YOUR BODY’S BIOLOGICAL PROCESSES, SLOW AGING, AND IMPROVE ENERGY LEVELS By Jill Schildhouse
S
ince the beginning of time, people have searched far and wide for the mythical fountain of youth. And while various surgical and injectable treatments can certainly help confuse the hands of time, they are only temporary cosmetic fixes that don’t address the underlying issue. But what if you truly had control over preserving youthfulness? Richard Purvis — a health and wellness practitioner with more than 30 years of dedicated experience in nutrition, exercise, antiaging and overall wellness, and author of Recalibrate: Six Secrets to Resetting Your Age (Amazon Digital Services, LLC, 2018) — argues that you do: “It’s become clear to me that our Western lifestyles can have a direct impact on our health and how we age. Aging makes us susceptible to certain diseases such as diabetes, obesity, hypertension, cancer, heart disease, arthritis, and the dreaded Alzheimer’s.” Through extensive research, Purvis deduced that there are six lifestyle modifications we can make right now to change that fate, and dramatically improve the quality of our lives and how well we age.
1NUTRITIONAL INTAKE
The most important element involved with the process of reversing aging is what you put in your mouth. “Changes in diet can erase years from your physical appearance and improve overall health dramatically,” says Purvis. “A good diet increases energy, improves sleep and digestion, enhances skin tone and elasticity, clears foggy brains, supports weight loss, and decreases inflammation — which is public enemy No. 1 when it comes to agerelated diseases.”
Gut Health & Probiotics Probiotics have been exploding in popularity and show no signs of slowing down. Part of this has been research-fueled as we continue to learn more about the amazing world of the microbiome inside us. Flora’s Advanced Adult probiotic supports diversity in the microbiome by supplying seven senior-specific strains, totaling 34 billion probiotic cells per capsule. A significant portion of these are Bifidobacteria strains, which support colon health; research shows these populations tend to decline with age. Flora’s probiotic quality testing includes gastric acid and bile resistance, activity versus common food pathogens, potency at manufacture and expiry, adherence to human intestinal lining, and compatibility of the strains with each other. Probiotics support health by discouraging growth of “bad” bacteria, aiding nutrient absorption, supporting the immune system, promoting regular bowel movements, and supporting the health of the gut mucosal lining. For something so small, they really contribute enormously to our overall health and well-being. MEET THE EXPERT: Robert Dadd, Master Herbalist, currently works with Flora Manufacturing and Distributing as the Product Information Supervisor in the Product Information Department. He is the founder of GetHealthyUTV.com, a streaming website for on-demand workouts.
WHAT TO DO: Purvis advocates a hunter/gatherer approach to eating that includes nutrient-dense foods like organic fruits and veggies, wild fish, free-range chicken, pasture eggs, and grass-fed meats and dairy. This means the elimination of bread, cereals/ grains, pasta, rice, carbonated drinks, sugar-laden foods, and the hydrogenated oils (trans fats) found in processed foods, fast foods, and margarine.
2EXERCISE
Because we evolved from nomadic ancestors who spent all day moving around searching for food and shelter, our bodies are designed for movement. When physical activity diminishes, the body sends signals telling the muscles to degenerate and organs to atrophy. “Without exercise, you miss out on the body’s precise internal ability to signal cells to act younger,” says Purvis. “Basically, the more you move, the less you decay.” Exercise keeps your brain sharp by sparing age-related loss of brain AMAZING WELLNESS | FALL 2018
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tissue and enhancing cognition, which could prevent Alzheimer’s. Next, it helps prevent cardiovascular disease and other chronic illness, such as colon and breast cancer and osteoporosis. Also, exercise can alter your genes, encouraging your DNA to repair itself. WHAT TO DO: You don’t have to join a gym or buy pricey equipment if that’s not your style — simply incorporate a minimum of 15–20 minutes
of natural body movements into your day, such as walking, sprinting, push-ups, pull-ups, lunges, and squats. Establishing a set time for exercise will ensure it doesn’t fall to the bottom of your to-do list, as consistency and commitment are key.
3SUPPLEMENTS
Purvis names two nutrients as the most beneficial to take in supplement form: vitamin D and Omega 3s. Vitamin D, a
Feel Younger with Collagen Collagen peptides are a solid addition to the diet of anyone wanting to look and feel younger. In addition to more commonly known benefits like beauty and mobility, high-dose, medical-grade collagen peptides build lean muscle and improve wound healing. These benefits come directly from collagen protein’s natural amino acid profile, which is rich in high-nitrogen amino acids like glycine, proline, arginine, hydroxyproline, and hydroxylysine. The extra nitrogen supercharges your body’s recovery processes and is how collagen provides better recovery and tissue regeneration benefits than whey, soy, or any other protein. I like the original medical-grade liquid peptides found in AminoSculpt Sugar-Free. It’s double-hydrolyzed for maximum absorption, ready to use, and highly concentrated.
fat-soluble vitamin, is naturally produced in the skin as a direct result of exposure to ultraviolet (UV) radiation from the sun. Adequate doses of vitamin D are essential for the development of bones and teeth — failure to get sufficient amounts raises the potential for developing osteoporosis. Vitamin D deficiency is also linked to an increased risk
Healthy Aging All-Stars In addition to Vitamin D and Omega-3 fatty acids mentioned above, here are four more supplements you should consider incorporating into your antiaging routine. ✺
✺
CoQ10-SR for Cardiac Health
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COLLAGEN
Collagen is the most common protein found in the body and a vital building block for skin, hair, nails, bones, and joints. It helps keep your skin looking young and your joints working smoothly. But as we age, the body produces less collagen, leading to joint pain, decreased muscle mass, and saggy skin. Collagen peptides have been shown to help with skin dryness — a common sign of aging skin. Additional antiaging effects, such as improved skin elasticity, have also been observed.
Direct. He has written and lectured on collagen for over 20 years. His book, How to Completely Reshape Your Body, was one of the first to advise collagen for rejuvenating and shaping your body.
MEET THE EXPERT: Dan Lifton is CEO of Quality of Life Labs. Lifton holds a certificate degree from the Institute of Integrative Nutrition and is a member of the American Society of Anti-Aging Medicine and the Board of Directors for the Organic and Natural Health Association.
VITAMIN C More studies are showing the beneficial effects of ascorbic acid (vitamin C) on neurodegeneration, with particular regard to Alzheimer’s disease. Accumulating evidence in mice models indicates a rescuing role of ascorbic acid in premature aging — supplementation appeared to halt cell growth and oxidative stress, and extend lifespan. The Vitamin C Foundation recommends that every man, woman, and child over the age of 3 consume at least 3,000 mg daily.
MEET THE EXPERT: Jim Caras is founder and CEO of Health
CoQ10 is one of the most intensively studied cardioprotective nutrients. This vitamin-like substance aids in energy production, so it is most common in organs with high-energy requirements such as the heart, liver, and kidneys. Research has shown CoQ10 helps maintain blood pressure levels already within a healthy range. Unfortunately, as we age our cells begin to produce less and less of this nutrient, which is why CoQ10 supplementation is essential for healthy aging. Unlike regular CoQ10 products, CoQ10-SR contains MicroActive CoQ10, which delivers sustained release over 24 hours. Additionally, MicroActive CoQ10 is the only CoQ10 shown in human clinical studies to have universal enhanced absorption across all subjects — thus showing promising results.
of dementia and Alzheimer’s disease. The second, omega-3 fatty acids, are essential fatty acids, meaning the human body cannot naturally produce them. Research shows that omega-3 can slow the progression of Alzheimer’s disease as well as reduce the onset of dementia. Plus, it helps prevent wrinkles and premature aging.
✺
COQ10 Coenzyme Q10 (CoQ10) is a naturally occurring enzyme containing antioxidants that promote proper cardiac health. A study published in the Journal of Human Hypertension concluded that CoQ10 has the potential to lower blood pressure. Plus, studies show that cardiovascular disease and inflammation are alleviated by CoQ10’s antioxidant properties.
✺
BCAAS Because aging is associated with loss of muscle mass and limited mobility, it’s essential to stimulate protein synthesis in older individuals. Branched-chain amino acids (leucine, isoleucine, and valine) can help: Specifically, studies show that leucine is the most potent of the BCAAs for the stimulation of muscle protein synthesis.
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WHAT TO DO: Purvis recommends taking a vitamin D3 supplement, which is better absorbed, of 2,000–5,000 IU per day in a soft gel. He suggests trying to find one that uses extra virgin olive oil for the base liquid (instead of sunflower or soy oil). For omega-3s, Purvis recommends 2,000–5,000 mg of triglyceride (vs. Ethyl Ester) fish oil per day, either in liquid or soft gel form.
4INTERMITTENT FASTING
Waiting longer between meals has been shown to stimulate the body’s natural cellular repair process by signaling the body to rejuvenate itself. Purvis says it may also enhance the body’s resistance to oxidative stress (which promotes cancercausing free radicals), as well as help fight inflammation. WHAT TO DO: There is a variety of ways to add intermittent fasting into your lifestyle, so you may need to experiment to
find the one that works best for you. Many people favor the 16:8 diet, where you fast for 16 hours (say, 7 p.m. to 11 a.m.) and eat all your meals within an eight-hour window. Another option is the 5:2 diet, where you eat normally for five days a week and then restrict calories two days a week.
5HEALTHY GUT
Research studies show evidence linking our guts to many health issues, including brain disorders. Your gut’s microbiome — 100 trillion organisms, including bacteria, fungi and viruses — is fundamental to the breakdown and absorption of nutrients. Imbalances in the microbial community can also adversely affect your immune system. WHAT TO DO: Processed foods, sugar, and artificial sweeteners are all factors that damage your microbiome, so eliminate these from your diet. Next,
The Brain Support You’re Probably Missing Our brains are made up of 60 percent fat. Omega-3s, EPA and DHA, are the healthy fats our brains and bodies need. And since 90 percent of Americans are deficient in omega-3s, it’s my first recommendation, along with vitamin D3, to my clients, especially my aging clients whose bodies tend to need the extra support. Ultimate Omega-D3 combines a potent dose of these essential nutrients, omega-3s EPA+DHA plus vitamin D3, to support brain health and optimal wellness. The Ultimate Omega formula has been clinically shown to benefit cognitive and mental health in aging adults. Then add some vitamin D3, which has been shown to regulate mood, and this powerful combination provides potent support for healthy cognition and healthy mood at every stage of life.
Adaptogens for Better Health Health is dependent on the healthy functioning of your cells. Stress has an impact at the cellular level, depriving cells of their energy supply. Cells become weak and damaged, and then disease and the aging process begin. Here is where adaptogens can help the body in a remarkable way. Especially when the body is under physical or mental stress, adaptogens help the body adapt. They work at the cellular level on every cell in your body, allowing full access to its energy potential. One product we found, Mdrive, has a key Ashwagandha ingredient (a natural botanical from plant roots) that is an excellent adaptogen with 13 human clinical trials showing benefits in stress reduction, increased strength, faster recovery, weight reduction, cardio endurance, memory, and cognition. Mdrive is one of the first in a new category of men’s health supplements that delivers a powerful punch against aging and the resulting fitness fatigue.
MEET THE EXPERT: DreamBrands COO Cecile Kehoe holds an M.S. in physical chemistry and a B.S. in chemistry, cum laude, from St. John’s University.
eat gut-enhancing cultured and fermented probioticrich foods, such as kimchi, kombucha, pickled vegetables, yogurt, kefir, and sauerkraut. Purvis also suggests doing gardening and spending time in nature, to connect your immune system to the trillions of microbes in soil.
6SLEEP
While you’re dreaming, your body is busy renewing cells, rejuvenating muscles and organs, and regulating your hormones. During sleep, explains Purvis, your brain forms new pathways used in memory, and your immune system gets stronger. Medications, caffeine, alcohol, sugar, and blue light from your electronic devices negatively impact your sleep pattern, resulting in less ZZZs.
MEET THE EXPERT: Kate Turner, RDN, is the in-house nutrition specialist at Nordic Naturals. Kate has more than 7 years of experience in the field of nutrition as a wellness director, private nutrition consultant, educator, and public speaker.
WHAT TO DO: If you aren’t getting seven to nine hours of sleep a
night, redesign your bedroom with minimal stimulation (no TV or laptops), set it to a comfortable temperature (65–70 degrees), maintain a consistent sleep schedule even on the weekends, develop a pre-sleep routine that signals relaxation time (such as taking a bath or meditating), eliminate caffeinated beverages after midday, and avoid using your smartphone and tablet close to bedtime. “These six secrets are synergistic steps that, when applied simultaneously, give you the most impactful results,” says Purvis. “The results that can be expected include better overall health, weight loss, a reduction in bodily inflammation, better and more consistent energy levels, better mental aptitude and clarity, reduction in skin wrinkles and puffiness, better skin color, better skin tone, an overall healthier look, better sleep, and better gut health.”
Jill Schildhouse is an award-winning writer and editor who writes about healthcare, fitness, and food science. She is a world traveler, dog lover, and chocoholic.
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SWEET D
SLEEPLESS NIGHTS WON’T JUST MAKE YOU TIRED. THEY CAN NEGATIVELY IMPACT YOUR HEALTH, YOUR HAPPINESS, AND YOUR MOOD. READ ON TO FIND OUT HOW YOU CAN GET THE SLEEP YOU NEED By Maureen Farrar
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good night’s sleep is incredibly important for your health. In fact, sleep is the cornerstone of wellness, and ranks in importance up there with eating well and exercising. According to the National Institutes of Health, getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.
WHY SLEEP MATTERS The way you feel while you’re awake depends on what happens while you are sleeping. While we doze, our brains and bodies are hard at work, repairing us after the day, and refueling us for the day ahead. When you’re sleep-deficient, it affects everything from problem solving to your memory and mood and even your health. In his book Change Your Schedule, Change Your Life (Harper Wave, 2018), Dr. Suhas Kshirsagar says, “If you don’t balance your activity with rest, you will deplete your strength, weaken your digestive 46
fire, and ultimately shorten your life span.” HEART HEALTH: Sleep is involved
in healing and repair of your heart and blood vessels. Shortchanging yourself on sleep can lead to an increase in stress hormones such as cortisol, which compels your heart to work harder. Sleep disorders have been linked to an increased risk of heart disease, high blood pressure, and stroke. METABOLISM AND WEIGHT: Sleep
deficiency increases the risk of obesity. Sleep helps you maintain a healthy balance of hormones that make you feel hungry (ghrelin) or full (leptin); when you don’t get enough shut-eye, your ghrelin levels go up and leptin levels go down, making your feel hungrier than when you’re rested. Not sleeping also impacts how your body reacts to insulin, the hormone that controls your blood sugar. When you don’t get enough sleep, your blood sugar
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DREAMS
AMAZING WELLNESS | FALL 2018
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increases, which may increase your risk of diabetes. MOOD: When you’re tired you’re more prone to irritability, impatience, and moodiness. You’re also more vulnerable to stress and anxiety, which makes it harder to control your emotions. According to the National Sleep Foundation, sleep-deprived people were less likely to exercise, eat healthfully, and engage in activities because of sleepiness.
which can affect your ability to perform basic tasks. Research also suggests that different phases of sleep play different roles in consolidating information in memories. If your sleep is interrupted, it interferes with these cycles. Not getting
your Zzzs impacts your ability to focus, which makes it more difficult to pick up information. DISEASE: Quality sleep
keeps your immune
did you know...
According to the American Sleep Association, 50 to 70 million people in the U.S. suffer from insomnia (can’t fall asleep well or stay asleep for long).
system strong, which keeps colds and flu at bay, and defends your body against other infections. During sleep, your immune system releases proteins called cytokines, some of which promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Not getting
LEARNING AND MEMORY: Studies
show that sleep improves learning and problem-solving skills. Researchers found that sleep deprivation leads to lower alertness and concentration,
Natural Sleep Aids If you find that the tips above aren’t fully doing the trick, you may want to turn to natural sleep aids. ✺✺ MELATONIN
Melatonin is a hormone secreted by the pineal gland in the brain. It’s job is to maintain your body’s circadian rhythm, aka, your internal clock, which also runs on a 24hour schedule, just like the day. This internal clock plays a critical role in when we fall asleep and when we wake up. Supplementing with melatonin can boost our natural levels and help get our body clock on track. Melatonin is best taken as a liquid or in sublingual tablets, so the hormone is
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absorbed directly into the body. ✺✺ VALERIAN ROOT
Valerian root is used to calm the nervous system and promote slumber. Studies suggest it shortens the time it takes to fall asleep, and improves sleep quality. Because it becomes more effective over time, it’s best to take it every night for a few weeks. ✺✺ L-THEANINE
A compound found in tea, L-theanine has a calming effect on the brain; studies suggest that it’s
absorbed in large quantities, crosses the blood-brain barrier, gets into the brain quickly, and impacts levels of the amino acids affecting serotonin and other neurotransmitters. You’ll find it in singleformula tablets and capsules, and in combination with other sleep-inducing nutrients. ✺✺ MAGNESIUM
Studies have shown that higher magnesium levels can help induce a deeper sleep. Magnesium has a calming effect on the nervous system and is thought to
help improve sleep by decreasing the release of cortisol. It also works with calcium to help muscles contract and then relax. Best for sleep: magnesium tablets or capsules alone, or in combination with herbs. ✺✺ L-TRYPTOPHAN
This amino acid occurs naturally in turkey, milk, and eggs. It’s essential in making serotonin, and can help shorten the length of time it takes to fall asleep. Because it’s essential in serotonin
production, it may be most effective in easing insomnia that’s related to low brain serotonin levels. Look for it in combination formulas, or use it as a single supplement. ✺✺ 5-HTP
5-HTP (5-hydroxytryptophan) is made by the body as an intermediate step in making serotonin. It’s most commonly used to treat depression, and may be effective in treating insomnia that’s secondary to mood disorders. —By Lisa Turner
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CRANKY BOWELS? FATIGUE? HOW ABOUT
The T he best p prescription is found over the counter. Those suffering from cranky bowels are no strangers to a wide range of symptoms like occasional diarrhea, bloating, constipation, gas, or a sluggish immune response. The cause is often a probiotic deficiency or due to yeast overgrowth. Syntol promotes good digestion and healthy immune function by gently cleansing toxic yeast from the body, delivering probiotic spores and systemic enzymes in its place. The best part is you won’t feel the uncomfortable detox symptoms often found with other formulas.
Healthy Fungal Levels
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Learn more about the benefits of Syntol and read reviews from real customers at ArthurAndrew.com, or call 800-385-3553. BEFORE SYNTOL High amounts of yeast in the blood. Subject suffers from fatigue and digestive issues. AFTER SYNTOL Normal yeast levels. Subject indicated energy levels are at a ten year high and digestion returned to normal.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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enough sleep may decrease production of these protective proteins. New research from the National Institutes of Health warns that losing just one night of sleep can lead to an immediate increase in betaamyloid, a protein in the brain associated with Alzheimer’s disease. In Alzheimer’s, betaamyloid proteins clump together to form amyloid plaques, a hallmark of the disease.
HOW MUCH SLEEP DO YOU NEED? We all know people who swear they can get by on four or five hours of sleep a night, but most of us need more than that. How much? According to the National Sleep Foundation, “sleep needs vary across ages and are especially impacted by lifestyle and health. To determine how much sleep you need, it’s important to assess not only where you fall on the ‘sleep needs spectrum,’ but also to examine what lifestyle factors are affecting the quality and quantity of your sleep.” The national Sleep Foundation recommends 7 to 9 hours a night for adults aged 26 to 64, and 7 to 8 hours for adults 65 and older. But they suggest paying attention to your individual needs by assessing how your feel on different amounts of sleep. ✜ Are you productive, healthy, and happy on 7 hours of sleep? Or do you need 9 hours to get you moving? ✜ Are you having health issue such as being overweight? Are you at risk for any disease?
✜ Are you experiencing sleep
problems? ✜ Do you depend on caffeine
to get you through the day? Most of us have forgotten what being truly rested feels like. And we’re increasingly relying on stimulants like coffee and energy drinks, alarm clocks, and external lights— including those from electronic devices—all of which are interfering with our circadian rhythm—our natural sleep/ wake cycle.
HOW TO GET A GOOD NIGHT’S SLEEP The good news is that you can reverse the effects of sleeplessness by getting more snooze time. Implement these tips into your routine and you’ll be on your way to a happier and healthier life.
Sleep Supporter 5-HTP is a metabolite of the essential amino acid L-tryptophan, a component of protein. Our bodies convert some dietary tryptophan into 5-HTP (5-hydroxytryptophan), for use in serotonin synthesis. The Mayo Clinic calls serotonin “a chemical your body produces that’s needed for your nerve cells and brain to function,” and serotonin also generates another well-known substance called melatonin, which the body produces at night to enable proper sleep cycles. 5-HTP not only helps us relax all day and sleep overnight, but also helps the body turn off unnecessary processes while sleeping to allow routine maintenance and repairs. The healthy serotonin and melatonin levels that 5-HTP supports can appropriately cycle down normal daytime bodily functions overnight, including adrenal stress hormones and stomach acid production. NOW performs extensive analytical testing to assure our food-derived 5-HTP’s purity, quality, and safety.
MEET THE EXPERT: Neil E. Levin, CCN, DANLA, is a clinical nutritionist and past president of the American Nutrition Association. He is the senior nutrition education manager for NOW.
weekends — helps to regulate your circadian rhythms and could help you fall asleep and stay asleep for the night. 2. PRACTICE A BEDTIME RITUAL.
1. STICK TO A SLEEP SCHEDULE.
Going to bed and getting up at the same time every day — even on
Take a bath, power down your electronics an hour before bed, journal, or listen to soothing music. Separate yourself from activities that cause stress or anxiety, making it more difficult to fall asleep. Also, rituals help signal the body that it’s time to sleep. 3. EXERCISE DAILY.
Exercise boost the effects of natural sleep hormones such as melatonin. However, working out too close to bedtime can stimulate you, so give yourself a few hours before bed.
4. KEEP COOL. You may want
to crank up the heat and be cozy at bedtime, but you’ll sleep better if your bedroom is between 60 and 67 degrees. Temps in this range cause a drop in your core body temperature that initiates sleepiness, say sleep experts. 5. DIM THE LIGHTS. Too much light before bedtime can suppress melatonin levels, according to a study in the Journal of Clinical Endocrinology. Dim the lights or turn off all unnecessary lights near bedtime to help you ease into sleep. 6. DE-STRESS. Stress is a stimulus, and it activates the fight-or-flight hormones that will keep you up at night. Give yourself time to wind down before bed. Learn a relaxation technique like meditation, or try deep breathing exercises.
Maureen Farrar is the editor of Amazing Wellness.
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beauty inside & out | discover your inner glow
PROBLEM SKIN GUIDE Six common conditions, and natural ways to treat them By Lisa Turner
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re you itchy, mottled, spotted or inflamed—and wondering why? We’ve got answers. Here’s a guide to six common conditions, with science-backed supplements and natural topicals designed to tame troubled skin.
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BLACKHEADS, WHITEHEADS, AND ZITS
Breakouts for the first time since high school—or ever? You may be looking at adult acne, caused by hormonal shifts, medications, stress, and other factors. Avoid salicylic acid, benzoyl peroxide, and harsh products geared
toward teens—they can make matters worse—and choose those suited for more mature skin. Glycolic acid toners, cleansers, creams, and masks gently slough off dead skin cells to prevent build-up that can clog pores, and witch hazel reduces inflammation and fights bacteria, without drying. Or try zinc, vitamin A, and vitamin E: studies show zinc is effective in treating acne, and people with severe acne have significantly lower blood levels of vitamins A and E.
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BROWN PATCHES OR SPOTS
Brownish-gray patches on the cheeks, forehead, bridge of the nose, and upper lip may be melasma, a skin discoloration related to sun exposure, birth control pills, and extreme hormonal shifts; it’s especially common in pregnancy. Brown spots (also called liver spots) are usually caused by long-term sun exposure. A skin-lightening cream with
alpha-arbutin (bearberry), mulberry, vitamin C, kojic acid, licorice, or hydroquinone— a compound that works by decreasing the formation of melanin—can help. Use sunscreen religiously; choose a mineral-based block made with titanium dioxide or zinc oxide. And try grapeseed extract or pycnogenol; both have been shown to reduce hyperpigmentation associated with melasma.
homeopathic formulations with calendula, chamomilla, rhus tox, thuja, and other ingredients can soothe redness; or try a lotion or cream that contains rutin, bioflavonoids, and wild yam to strengthen capillaries. Use a fragrancefree tinted sunscreen to temporarily camouflage redness, and try taking evening primrose oil and zinc; both can improve redness and other skin parameters.
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FLUSHED, RED PATCHES
If they’re around your nose and cheeks, it could be rosacea, a chronic inflammatory condition of the skin that may also include facial flushing, dilated or broken blood vessels, thickened skin, changes in pore size and skin texture, and small red bumps. The cause is unknown, but rosacea can be exacerbated by alcohol, spicy foods, stress, extreme temperatures, or wind and sun exposure. Topical
RED OR WHITE BUMPS OR DOTS
Keratosis pilaris, caused by plugged hair follicles, is marked by tiny whitish bumps that resemble chicken skin, most commonly on the cheeks, upper arms, and buttocks. Bright, cherry-colored dots that look like red moles may be cherry angiomas, tiny clusters
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calendula
of small blood vessels. Both are harmless—but if they bother you, try natural treatments. For keratosis pilaris, regular exfoliation is a must; use a sea-salt or sugar-based scrub to remove dead skin cells, and follow with a rich moisturizer—dry skin tends to exacerbate the problem. Try treating cherry angiomas with topical essential oils; tea tree, chamomile, lavender, orange, and pelargonium leaf oils can help.
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ITCHY SKIN
It could be eczema, a group of several skin conditions; the most common of these is atopic dermatitis, characterized by dry, cracked, and inflamed skin with intense itching. Red patches with a silvery-white coating and milder itching may be psoriasis. Most commonly seen on the knees, elbows, lower back, and scalp, psoriasis is a chronic
autoimmune condition that leads to overproduction of skin cells, which then become inflamed, itchy, and irritated. While eczema and psoriasis are different conditions, the treatment is the same: use gentle, unscented soaps and cleansers, and keep skin well-hydrated to minimize dryness and itching. Look for creams and lotions that contain neem oil, vitamin E, pine extract, pycnogenol, bearberry, or Cardiospermum halicacabum to tame itching. And try taking fish oil, vitamin E, vitamin D, and selenium; all have been shown to help reduce psoriasis and/or eczema.
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RASHES AND IRRITATION
Contact dermatitis, a form of eczema, occurs when skin is exposed to an irritant, like detergents, poison ivy, latex, nickel jewelry, or chemicals
in body care products. It’s marked by a rash, redness, burning, itching, or swelling, and sometimes includes small blisters or raw, peeling skin. Most rashes caused by contact resolve on their own in a few days to two weeks; in the
meantime, if you’re exposed to an irritant, wash the affected area well with mild soap and cool water, and apply a soothing salve; look for those with chamomile, calendula, licorice, marshmallow (hypericum), or aloe vera.
A Natural Anti-Inflammatory For Your Skin The oil that comes from the seeds of the evening primrose plant contains a high amount of its active ingredient, gamma-linolenic acid (GLA). GLA leads to the important prostaglandin E1 series (PGE1), which are important hormone-like substances that help reduce inflammation in the body. Studies have shown evening primrose oil, found in Natural Factors Ultra Prim, to be helpful in cases of eczema, dermatitis, and acne. In fact, one study found that 62 percent of those patients with severe eczema treated with 2 grams of EPO twice a day saw improvements after 12 weeks or less. The anti-inflammatory element of EPO may also be beneficial for cardiovascular disease, allergies/asthma, premenstrual syndrome, and arthritis.
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MEET THE EXPERT: Dr. Marita Schauch is the author of two books, Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also coauthored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America, educating people on positive lifestyle choices.
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Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com
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fit & healthy | exercise and diet for active lifestyles healthy tip!
Back pain is a common side effect of a weak core. Exercises like the plank will strengthen the core, reducing back pain.
PREVENTING BACK PAIN Help prevent back pain and protect your spine with these important steps By Vera Tweed
B
ack pain is the most common chronic pain issue in the United States. In fact, 60–80 percent of adults struggle with it every day. Back pain most often develops from repeated stresses on joints that support the spine. And while many conditions lead to it, too much sitting is a common culprit. It leads to muscle imbalances and a weak core. “Some muscles become overactive, and the other sides of those joints become underactive,” says Prentiss Rhodes,
a master instructor for the National Academy of Sports Medicine. This puts stress on muscles, connective tissue, and joints and can lead to back pain. Improving mobility, stability, and strength are all important factors in having a healthy back.
HOW SITTING CAN HURT YOUR BACK Biomechanically, the human body is best when it’s moving. Long periods of sitting shorten the hamstrings and flatten
Inflammation Fighter For decades, doctors have been controlling inflammation, pain, and even cardiovascular challenges with an amazing natural supplement called serrapeptase. Serrapeptase is a proteolytic enzyme, which means that it breaks down and digests protein. More specifically, serrapeptase breaks down specific protein byproducts and fluids related to excessive blood coagulation and inflammation. Sérretia, by Arthur Andrew Medical, is extremely pure and one of the strongest serrapeptase products available.
MEET THE EXPERT: Emmanouil Karampahtsis (Dr. K), NMD, is Naturopathic Medical Doctor practicing in Scottsdale, Ariz., since 2004. He has extensive knowledge in aesthetic and antiaging medicine, bio-identical hormone balancing, and biological medicine. He is a member of the American Academy of Anti-Aging Medicine.
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the normal spinal curvature. Sitting doesn’t allow you to extend your hip flexors — the muscles you use to raise your knees and bend from the hips — so their range of motion becomes compromised, and they become tight, while your glute muscles become weak or inactive. These muscle groups are attached to the lower back, and the imbalance creates misalignment in the spine. It’s more likely to happen if your core muscles are weak and can’t keep the spine stable. Rhodes recommends four types of exercises to strengthen and stretch your muscles to correct imbalances from sitting. 1. Hip Flexor Stretches From a kneeling position, place your left knee on the floor directly under your left hip, and place the right foot in front, flat on the ground, directly over the right ankle and the right knee at a 90-degree angle. Using your glute muscles, gently push your left hip forward until you feel the
stretch. Hold for 5 to 10 seconds and repeat on the other side. 2. Core Strengtheners Yoga and Pilates classes are often designed to develop core and spine strength. If that’s not your thing, add planks to your daily routine. The plank is one of the best exercises you can do for your core because it builds isometric strength (a static muscle contraction) to help improve your posture. Lie face down, with your legs extended and your elbows bent, directly under your shoulders. Contract your abs (this is the isometric contraction), then tuck your toes to lift your body off the ground. You should be in a straight line from head to heels. Hold for 60 seconds or as long as you can. 3. Glute Strengtheners Most people don’t think about their glutes beyond how they look in jeans. However, weak and inactive glute muscles contribute to back, hip, and knee pain. Strengthening this group of muscles can lessen pain.
FALL 2018 | AMAZING WELLNESS
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Incorporating an exercise called bridge or hip raise into your daily stretches will strengthen glute muscles, the back of the thighs (hamstrings), and the core. Lie on your back, knees bent, feet flat on the floor, with feet about hip-width apart. Slowly lift your hips, tighten your core, and press your heels into the floor for stability. Make sure the glutes are doing the work by squeezing them. Avoid pushing your hips too high; instead, aim for a straight line from your knees to your shoulders and hold for 20 to 30 seconds. 4. Hip Openers There are many moves to open hips, but here’s one you can do at your desk: While sitting, cross your right leg, with the
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right ankle on your left knee. Keep your right leg parallel to the floor, or as close as you can. Gently push down on your right thigh and hold until you feel a good stretch. Repeat on the other side.
CARDIO CAN RELIEVE BACK PAIN “Back-friendly cardio exercises not only help back pain patients stay more functional when discomfort does strike, but can help keep pain flare-ups at bay,” says Kaixuan Liu, MD, PhD, founder and president of the Atlantic Spine Center, based in West Orange, N.J. Walking, swimming, or using an elliptical trainer or stationary bike are all good options.
Cardio promotes healing by increasing the flow of oxygen and nutrients to the spine, reduces joint stiffness, increas-
es production of endorphins — feel-good chemicals — and helps control weight, which reduces stress on the spine.
HOW TO CHECK YOUR POSTURE If your posture is poor, it probably feels normal, and you may not be able to spot what needs to be corrected. Getting an objective view will raise your awareness of your body position. A fitness trainer can check it. Or, ask a friend to take a photo or video of your head-to-toe profile while you stand, relaxed, arms at your sides, looking straight ahead. There should be a straight line from the center of your feet, up through your knees, hips, and shoulders, to a point just behind your lower ear, where you can feel the edge of your skull. Your feet should be pointing straight ahead, with the weight evenly distributed. Rhodes suggests envisioning each foot being a tripod, with the three points being the big toe, baby toe, and heel. Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge that empowers people to lead better lives. She is the author of numerous books, including Hormone Harmony and User’s Guide to Carnitine and Acetyl-L-Carnitine.
7/18/18 5:08 PM
go aromatherapy | healing essential oils
DIFFUSING ESSENTIAL OILS FOR DAILY HEALTH Essential oils can be an effective healing tool. Here are easy ways to diffuse them By Cheryl Cromer
E
ssential oils tap a plant’s unique scent from its flowers, leaves, roots, bark, and other parts and offer a natural way to scent your home. But beyond scent, aerial diffusion offers an easy way to deploy the therapeutic benefits of essential oils. Diffusing the right essential oils can quickly affect your mood and physical health.
DIFFUSING OILS You don’t have to invest in an expensive diffuser to enjoy aromatherapy. Add a few drops of your favorite essential oil to a tissue or handkerchief, hold to your nose, and breathe deeply. The aroma will revive or relax, while the oil’s aromatic properties instill their therapeutic value at a cellular level. Aromatherapy pendants and bracelets are another way to diffuse scent. Or pour your favorite oils into a pocket-sized inhaler. These portable methods are especially effective in enclosed or public areas where others may be sensitive to scent. Diffusion uses a device or method to expel essential oil molecules in the air, and there are several ways to disperse aromatics. Combine your favorite essential oils with distilled water in a glass bottle to create room sprays. Or choose a low-cost
electric fan diffuser or plug-in unit that utilizes disposable cotton pads dampened with essential oils. For the simplest of diffusers, place a vessel of warm water with several drops of essential oil on a sunny windowsill or warm radiator. A nebulizer is a device that compresses air to atomize essential oils into airborne molecules. They disperse a steady stream of pure essential oils and are best for large areas. Also popular are diffusers that employ ultrasonic waves to vibrate water, sending a cool vapor into the air. Both devices emit a fine aromatic mist more easily absorbed by our systems than mere scent.
TOP ESSENTIAL OILS FOR THE DIFFUSER On its own, the calming scent of LAVENDER is a lovely way to relax. Combine with comforting SWEET ORANGE (Citrus sinensis) or rich, woody CEDARWOOD (Cedrus atlantica) to create the perfect atmosphere for sleep (or anytime you need to de-stress). Battling a cold? Add clarifying EUCALYPTUS (Eucalyptus globulus) to the mix to ease sinus congestion. To help boost flagging spirits, choose refreshing, uplifting oils of PEPPERMINT (Mentha piperita) and ROSEMARY (Rosmarinus
officinalis), both known for stimulating mental focus. For an additional lift, drop in essential oil of GRAPEFRUIT (Citrus paradisi). Diffuse citrus oils like LEMON (Citrus limon) and BERGAMOT (Citrus bergamia) for an aromatic wake-up call. For an additional kickstart, add a drop of LEMONGRASS (Cymbopogon citratus). Spice oils such as CINNAMON (Cinnamomum zeylanicum), CARDAMOM (Elettaria cardamomum), and GINGER (Zingiber officinale) will enhance any
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gathering. They’re naturally antibacterial and antifungal, so they combat airborne germs. Distilling your favorite oil will promote a sense of wellbeing. Start with 1 to 2 drops per ounce of water, then experiment with more to satisfy your nose. Since only a small amount of oil actually reaches the body’s blood system, diffusion is safe for almost everyone. Just keep doses lower around children or the elderly, both of whom may be more affected by strong scent or the properties of the essential oils used. Mytrition Home Diffuser
Garden of Life 100% Organic Essential Oil — Lavender
Cheryl Cromer is an Atlanta-based writer specializing in aromatherapy and the spa lifestyle. She has more than 17 years’ experience as an artisan aromatherapist. When she’s not writing or creating blends, Cheryl enjoys traveling, interior decorating, and life with her Pembroke Welsh Corgi, Elle.
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healing kitchen | recipes for your health
BEYOND THE BLENDER
Sick of smoothies? We’ve got you covered. These nutrient-packed recipes incorporate protein powders into a variety of delicious uses, from breakfast to dessert By Lisa Turner Serves 2 to 4 (makes 8 to 10 mini waffles or 2 large waffles) These waffles, reminiscent of your favorite coffee cake, make an ideal breakfast: they’re easy to make, packed with protein (and fiber), and transportable. If you’re really in a rush, make extras, store in Ziploc bags in the freezer, and pop them in the toaster when you’re
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ready to eat. You can drizzle them with maple syrup or other toppings, but they’re sweet and flavorful enough to eat as-is. This recipe includes vegan options, or add a beaten egg instead of the milk for extra protein. You can also make them savory: skip the sugar and cinnamon, and add dried herbs, garlic powder, and grated cheese.
1 cup gluten-free flour ½ cup whey or rice protein powder, plain or vanilla ¼ cup ground flax 3 to 4 Tbs. unrefined cane sugar or coconut sugar 3 tsp. cinnamon powder 2 tsp. baking powder ½ tsp. salt ½ cup milk or almond milk 2 tsp. vanilla extract Toppings: powdered sugar, cocoa powder, almond butter, maple syrup, or honey (optional)
1. Spray or brush waffle iron with
coconut oil or natural cooking spray and preheat. Preheat oven to 350 degrees (optional—for warming waffles between batches). 2. In a medium bowl, whisk together gluten-free flour, protein powder, ground flax, sugar, cinnamon, baking powder, and salt. Add milk and vanilla extract, and stir to mix well. Add more milk as needed; batter should be very thick. 3. Pour batter into individual compartments in waffle iron, being careful not to overfill. Close the iron and cook until waffles are golden. If making in batches, transfer first waffle or waffles to a baking sheet and keep in oven until remaining waffles are finished. 4. To serve, dust with powdered sugar or cocoa powder, spread with almond butter, or drizzle with honey or maple syrup, if desired. Serve immediately.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLIST: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
COFFEE CAKE WAFFLES
FALL 2018 | AMAZING WELLNESS
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLIST: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
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healing kitchen NO-BAKE LEMON BLUEBERRY BARS
1 cup very soft Medjool dates, pitted 1 cup walnuts ⅛ tsp. salt 4 Tbs. rice protein powder 1 cup cashew butter, raw ½ cup dairy-free yogurt, plain or lemon-flavored
Tips and Tricks ✜ For baking, use other
flours (in addition to protein powder) for the best texture and flavor. Try gluten-free blends, almond meal. or quinoa flour. ✜ For high-temperature
¼ cup agave or honey ¼ cup lemon juice 2 cups frozen blueberries, thawed 3 Tbs. ground chia seeds Agave or honey for blueberry topping (optional) 1. Cut parchment to fit the width
of an 8-inch-square glass baking pan, leaving a 2-inch overhang on both sides. 2. Combine dates, walnuts, and salt in a food processor; process for
Powerful Protein Powder People regularly add protein powder to their smoothies or other “cool” preparations, but they hesitate to use protein powders in “hot” items. Why? The heat and processing can denature protein, diminish enzyme content, and more. Bone Broth Protein is different. Sure, it’s great for smoothies, but when “the heat is on” for Bone Broth Protein, that’s when it shines, because the heat and long cooking process are what create the nutritents and benefits of bone broth. That’s why Bone Broth Protein is amazingly versatile and can be used for cold, warm, or even hot recipes—without altering its nutritional value. Plus, it offers 20 grams of protein per serving, is non-GMO, gluten-free, grain-free, dairy-free, nut-free, and soy-free—so it’s suitable for a variety of diets.
MEET THE EXPERT: Jordan Rubin is one of America’s mostrecognized and respected natural health experts, and is the New York Times bestselling author of The Maker’s Diet, and 25 additional titles, including his latest work Essential Oils: Ancient Medicine. Jordan is the founder of Garden of Life, and Beyond Organic, a vertically integrated organic food and beverage company. In 2016, along with Dr. Josh Axe, Jordan launched Bone Broth Protein by Ancient Nutrition, the first line of protein supplements and superfoods made from real bone broth.
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2 to 3 minutes on high speed until mixture is pasty and holds together when pressed with your fingers. If mixture is dry, add a teaspoon or two of water. Add protein powder and process for 30 seconds longer, until well-blended. Press mixture evenly into bottom of prepared pan and place pan in freezer while preparing filling. 3. In a medium bowl, beat together cashew butter, yogurt, agave or honey, and lemon juice. Spread over crust in baking dish with a rubber spatula and smooth top. Transfer to freezer and freeze for 3 to 4 hours, until very firm. 4. Rinse food processor well and add blueberries, chia seeds, and agave or honey, if using. Pulse briefly to mix; mixture should be chunky. Set aside (mixture will thicken as it stands). 5. To serve, remove lemon-cashew bars from freezer. Run a butter knife around the edges that touch the pan directly. Using overhanging parchment as a sling, lift bars from pan and carefully peel off parchment. Transfer to a cutting board, spread with blueberry mixture, and cut into squares. Serve immediately. For our protein-packed Quinoa Pizza Crust recipe, go to amazing wellness.com/quinoapizza.
cooking, avoid hemp protein; high heat can damage the oils. It’s best for low-temperature, short-cooking recipes. ✜ For recipes with a
delicate flavor and lighter color, use a more neutral protein powder, like whey or rice. ✜ For recipes that include
ample spices or ingredients with a robust flavor (like chocolate or peanut butter), pea protein or soy protein are great. ✜ For recipes that require
a smooth texture, like puddings or creamy sauces, avoid rice, since it tends to be grainy. ✜ For crackers or crunchy
cookies, rice protein adds lightness and an airy texture. ✜ For baked goods, whey
protein is ideal, but makes baked goods brown faster; to avoid excess browning, cover with foil during the last part of cooking.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLIST: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Serves 8 to 12 Dates and walnuts take the place of gluten, sugar and butter in these no-bake vegan bars. Start with very soft dates for the best results. The bars are best served very cold, just out of the freezer; make them in advance for a special party, and store extras for up to three months in the freezer. Be sure to use raw, not roasted, cashew butter for the best color and flavor; or soak 3/4 to 1 cup of raw cashews for six to eight hours, rinse, drain well and process in a food processor with the rest of the filling ingredients.
COOKING WITH PROTEIN:
FALL 2018 | AMAZING WELLNESS
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLIST: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
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check it out | new and notable products
FALL FAVORITES Five products we’re falling for this season
FATIGUE FIGHTER Ridgecrest Herbals Adrenal Fatigue Fighter contains powerful adaptogens, such as eleuthero root, Asian ginger root, and ashwagandha root extract, designed to support the body’s stress response and help promote feelings of well-being. The stimulant-free formula of vitamins and tonic herbs help the adrenal system support your energy, stamina, mood, and focus.
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Nature’s Secret Super Cleanse is specially formulated to promote deep internal cleansing. This proprietary blend of ingredients is designed to nourish, stimulate, and cleanse the lower intestinal tract to support the body’s natural detoxification process, while improving colon health and digestive function overall.
Crafted by the plnt brand for antioxidant and healthy aging support, Organic Liquid Turmeric supports joint health, offers cardiovascular support, and it’s gluten-free, dairy-free, soy-free, and nut-free. Experience the power of this adaptogenic herb and fortify your health without having to take pills.
MEGA MULTI There’s a lot to love about U-Cubes Children’s Multi-Vitamin & Mineral Gummies. They are non-GMO, and contain no artificial colors or flavors, are gluten-free, wheat-free, and dairyfree. And, U-Cubes are from Solgar, so they benefit from all the science and knowledge behind the name. The result? A great-tasting multivitamin that’s great for your children.
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Meet Amanda. Hear her story. Visit florahealth.com/floradix to learn more.
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