LIFESTYLES Good Health Crave-Worthy SoupS to Warm your Winter TM
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january 2015
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Jane Seymour
on health, happineSS, and aging Well reV your
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EDITOR'S CORNER
In this issue...
I’ve always been a huge fan of strong, accomplished women. Women who walk into a room with an unassuming air of confidence. Women who live with purpose. Women like Jane Seymour, who graces the cover of our winter issue. As I discovered while putting this issue together, this remarkable women is much more than an actress. She’s a role model for healthy aging at its best. Unfortunately, too many people simply accept the myth that their 50th birthday hallmarks a slippery slide toward becoming obscure and irrelevant. But, as Jane will attest to in the interview on page 18, nothing could be further from the truth! Taking care of your body, nurturing your mind, and cultivating your spirit can help you live a vibrant, passionate, and meaningful life at every age.
3 Editor's Corner 4 News You Can Use 6 Health Makeover: Go Fish! 8 The Power of Propolis 10 IP-6 and Inositol 14 Solving the Pain Puzzle 18 Jane Seymour: Getting Better With Time 22 The Ultimate Guide to Diabetes
As we look toward another new year, I can’t think of a better time to follow Jane’s lead and take steps toward becoming our best selves. It’s also a perfect time to reset your body after a holiday season filled with indulgences. For some, that means reaching for a slimmer, fitter physique by cleaning up that diet or starting a new exercise program. We’ve got you covered on both fronts with easy ways to boost your metabolism and intel on why you should incorporate high-intensity interval training into your exercise routine. If you suffer from a chronic health condition like joint pain or diabetes, this may also be the year to finally get a handle on things. Winter poses a host of unique health challenges, too. For help fighting off cold-weather infections, turn to page 8 for the one of the best natural remedies around. But enhancing your immune function doesn’t just help you survive cold and flu season. Researchers are finding that fortifying the body’s powerful natural killer (NK) cells may help guard against some of the scariest diseases that currently affect more than six million Americans. And, as you’ll discover on page 10, stimulating your NK cells can be easily accomplished with a powerful, yet little-known nutrient. We’ve also got some great ways to thaw out during the frigid winter months. Check out our collection of healthy and hearty soups that can take the chill out of even the coldest days. You can also curl up with a good book, like the one we’ve found on page 5. Meanwhile, I’d love to hear from you about the steps you are taking toward a healthier, more fulfilling future. Drop me a line at editorial@goodhealthlifestylesmag.com. Yours in health and happiness,
Jaye
Jaye McDonald Editor-in-Chief
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28 Nutrition: Fighting Cancer with a Ketogenic Diet 30 Soup's On! 32 Smart Shopper: Natural Dental Health 34 Alternative Medicine Chest 36 Expert Corner: Get Fit with HIIT 38 The Comfort of Comfrey 40 Herbal Helpers: Freeze Out Joint Pain
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Editor-In-Chief
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Dr. Zora Polesna Dr. Jacob Teitelbaum Julie Blauer Dr. Jonny Bowden Ellen Davis Dr. Holly Lucille
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Published quarterly by Mukoy Publishing, 1950 S. Rainbow Blvd., Suite 103-63, Las Vegas, NV 89146. ©Mukoy Publishing. All rights reserved. No part of this publication may be reproduced without the written permission of the publisher. The opinions expressed by the contributors to Good Health Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.
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NEWS You Can Use High Protein Diets Lower Hypertension Risk The high protein craze may offer more than a slimmer waistline. A new study in the American Journal of Hypertension reports that eating a diet packed with protein may also lower the risk of high blood pressure. During their study, the protein intake of adults who took part in the famous Framingham Offspring Study was analyzed over the course of 11 years. Those who consumed the most protein had a 40 percent lower risk of developing high blood pressure than those eating the least. Good sources include grassfed beef, bison, and lamb, organic poultry and eggs, and low-mercury fish. Buendia JR. Diets higher in protein predict lower high blood pressure risk in Framingham Offspring Study adults. American Journal of Hypertension. 2014. DOI:10.1093/ajh/hpu157.
Dietary Potassium Slashes Stroke Risk Post-menopausal women who routinely eat potassium-rich foods like spinach, sweet potatoes, and white beans are less likely to experience a stroke. And if they do, they are less likely to die compared to those who consume less potassium. So say researchers at Albert Einstein College of Medicine in Bronx, NY. Their study of more than 90,000 postmenopausal women found that women with high blood pressure who ate the most potassium were 12 percent less likely to suffer a stroke in general and 16 percent less likely to suffer an ischemic stroke than women who ate the least. The women with the highest potassium intake were also 10 percent less likely to die. And the news was even better for women without hypertension. The reduced risk for those who ate the most potassium was 21 percent for any type of stroke and 27 percent for ischemic stroke. So how much do you need to eat to experience these benefits? The USDA recommends at least 4,700 mg daily—an easy feat if you include at least one potassium-rich food to each meal and snack. Seth A. Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative. Stroke. 2014 Sep 4. pii: STROKEAHA.114.006046. [Epub ahead of print].
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Dine on Fish for Better Hearing Eating fish two or more times per week was found to lower the risk of hearing loss in women. And according to researchers at Brigham and Women’s Hospital, any type of fish will do. Because hearing loss often occurs with aging, many people believe that it’s inevitable as we grow older. But this study, which appeared in the American Journal of Clinical Nutrition, suggests that adding fish to the menu may be a tasty way to potentially prevent or delay hearing loss. To ensure you’re enjoying fish low in mercury and other pollutants, choose from “safe” varieties like those found at http://seafood.edf.org. Curhan SG. Fish and fatty acid consumption and the risk of hearing loss in women. American Journal of Clinical Nutrition, September 2014 DOI: 10.3945/ ajcn.114.091819.
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book REVIEW
Slay Your Sugar Dragon
Snooze, Don’t Lose We’re a nation of sleep-deprived individuals. But not getting enough shut-eye—and not sleeping well when you do—can exert a heavy toll on your brain. Yet new research shows that, along with making you less productive and more accident prone, shortchanging yourself in the sleep department can speed how quickly your brain shrinks. The study, which appeared in the journal Neurology, involved 147 people between the ages of 20 and 84. Each underwent an MRI at the beginning of the study to get a glimpse of their brains, and then another three and a half years later to assess changes. Those with the most trouble sleeping during the study showed a faster decline in brain volume, especially in the frontal, temporal, and parietal lobes—areas that control executive function, recognition, calculating, and some memory functions. This was particularly true in the participants over 60. To ensure you’re getting the brain-protective sleep you need, consider taking a small amount of melatonin about 30 minutes before turning in. Levels of this natural hormone decline with age. Sexton CE. Poor sleep quality is associated with increased cortical atrophy in community-dwelling adults. Neurology. 2014; 83(11):967-973.
Pollution + Obesity = Whole Body Inflammation A recent review of literature by researchers at the University of Ottowa in Canada concluded that obesity and persistent organic pollutants found in pesticides combine to increase inflammation in the body. Since many pollutants are fat soluble, they collect in poorly oxygenated pockets of adipose (fatty) tissue in the body. The more adipose tissue you have, the more contaminants take up residence in your body. Combined, these factors stimulate a chronic inflammatory response from adipocytes which may contribute to a number of diseases including cardiovascular disease, diabetes, and some cancers. Myre M. Persistent organic pollutants meet adipose tissue hypoxia: does cross-talk contribute to inflammation during obesity? Obesity Review. 2014;15(1):19-28.
America’s sweet tooth is out of control—and our sugar addiction is making us sick. So notes Jacob Teitelbaum, M.D. in his popular book Beat Sugar Addiction Now! Best known as an expert in chronic fatigue and fibromyalgia, Dr. Teitelbaum describes four basic types of sugar addiction—the energy junkie, adrenal exhaustion, candida overgrowth, and hormonal swings. Once you’ve identified your personal type of sugar addiction, Dr. Teitelbaum gives you targeted dietary and lifestyle suggestions. You’ll also find helpful Rx: Your Wellness Prescriptions throughout each chapter that provide strategies (i.e., get seven to nine hours of sleep per night, eliminate socalled “energy drinks”) for your sugar addiction type. Dr. Teitelbaum also tells you everything you need to know about the specific supplements and nutrients that can help you break your addiction. These bite-sized bits of data are great for anyone who needs information fast or simply wants a quick review during their journey to sever the power sugar has over their lives. Conversely, for readers who want all the juicy details, Dr. Teitelbaum provides plenty of information—enough to satisfy even the most committed data lover. Beat Sugar Addiction Now! is a useful and informative guide for effectively diminishing (or even eliminating!) those unrelenting sugar cravings and your excessive sugar intake. Packed with research and common-sense advice, it’s also a must-read for anyone wanting to know how sugar negatively impacts everything from your weight to your brain to your overall health. 5
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Go Fish!
Boost Your Brain Power with Omega-3s Mom was right . . . fish really is “brain food.” An increasing number of studies show that adding fish to the menu two to three time a week can enhance memory, improve the way your brain functions, and even soothe your mood. The secret to these brainy benefits are two omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Cellular Smarts EPA and DHA work on a number of fronts to boost your brain power. Found primarily in fatty fish like salmon, anchovies,
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sardines, mackerel, herring, trout, and tuna, these essential fatty acids are critical for building brain cells. They also quell inflammation that can negatively impact the hormones and neurotransmitters in your brain. DHA is especially important since it increases phosphatidylserine, a specific phospholipid that makes up part of the brain cell’s membrane. Clinical trials have shown that phosphatidylserine improves concentration, word recall, mood, learning, and memory in middle-aged and elderly individuals with age-related cognitive decline. DHA also plays an important role in reducing the inflammation and oxidative damage that affect memory and cognition. In one study, investigators gathered childhood IQ data for seniors who were tested in 1947 and tested again in 2000 and 2001. They evaluated the participants’ diet, supplement use, and current plasma levels of omega-3s. Those who took omega-3 supplements had better cognitive function than those who did not. According to the researchers, the
Play some brain games: Logging on to computerized brain games or simply playing Sudoku or chess may improve brain function. Mayo Clinic researchers recently reported that healthy seniors who trained their brains were able to improve their auditory information processing speed by about 58 percent (versus 7 percent in controls).
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omega-3s helped to preserve cognitive thinking and mental processing by reducing inflammation in the brain.
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DHA. Of more concern, some manufacturers also use harsh chemical solvents during processing.
Fortunately, the French have come up with a safe and more Concerned that those “senior moments” are an early indication effective process. In 2001, the French government challenged of Alzheimer’s disease? Omega-3s may also have a protective researchers to find new ways to harness the benefits of its effect against the ravages of the disease. That’s because marine resources. That governmentDHA helps guard against the sponsored research project gave accumulation of tau, a protein birth to a new manufacturing involved in the development of The Renewing Brain process known as vectorization. “tangles” of neurons that shortScientists long thought that neurons—the This patented process uses natural circuit memory and healthy nerve cells responsible for firing signals in enzymes, rather than solvents or cognitive processes. It also decreases the brain—could only be lost with age, not heat, to extract omega-3s from fish. beta-amyloid plaques by boosting regenerated. But recent studies suggest that What’s more, vectorization is the another protein in the brain that new neurons can be created deep within only extraction method that retains destroys these lesions. the brain. Once reborn, they move to areas the natural phospholipids and associated with higher mental functions like peptides from the fish and ensures EPA may offer some protection, decision making. But to accomplish this, the delivery of DHA and EPA to the too. One French study of more than neurons need to be nourished with omega-3s. body’s cells— especially those in the 1,200 seniors found that those with brain—in far greater amounts than the highest blood levels of EPA had conventional fish oil supplements. a 31 percent lower incidence of dementia. This may be due to EPA’s Vectorization also leaves the molecular structure of the anti-clotting and anti-inflammatory actions, which promote a omega-3s intact. DHA and EPA in marine oils are naturally healthy blood supply to the brain and lower inflammation. located in the center of the triglycerol molecule, a position known as the sn-2 carbon position. DHA and EPA in this Mood Modulator position are more stable, less prone to oxidation, and far Emerging research also suggests that omega-3s may play an better absorbed. Conventional fish oil extraction reduces important role in your mental well-being. Clinical trials have the natural benefit found in unrefined omega-3s because it observed a marked improvement in people with depression changes the carbon position of the omega-3s. Additionally, given DHA and EPA. During one of these trials, 69 percent of vectorized omega-3s retain five key marine phospholipids— depressed patients who had not been helped by Prozac showed phosphatidylcholine, phosphatidylethanolamine, improvement after 12 weeks of omega-3 supplementation. phosphatidylserine, phosphatidylinositol, and sphingomyelin— There is also mounting evidence that omega-3 fatty acids may that enhance communication between neurons and provide help manage bipolar disorder. Some trials show a 50 percent structural support to the brain’s cells. Another benefit of decline in episodes of mania or depression in patients with vectorized omega-3s? Intact peptides and amino acids that bipolar disorder taking an omega-3 supplement. fight oxidative damage in the brain and protect its delicate blood vessels. Supplement Intelligently What if you’re not a fish fan? How can you make sure your Vectorization creates a synergistic blend of naturally occurring brain is getting all of the omega-3s it needs? Opt for a daily DHA and EPA harvested exclusively from Atlantic salmon with fish oil supplement. Just be aware that fish-derived omega-3 all of the natural phospholipids, peptides, and antioxidants. supplements aren’t all the same, starting with the type of fish Plus, a vectorized omega-3 supplement is easy to take. oil they contain. While salmon is one of the best sources of high Instead of gulping down several large oil-filled capsules, the quality omega-3s, most supplements rely on less potent sardines supplements are highly concentrated so you only need to take and anchovies. This is usually accomplished by heating and one easy-to-swallow tablet (yes, tablet!) per day. It’s a better way pressing the fish. Once every last drop of oil has been extracted, to get all the brain-enhancing benefits of fish. No rancidity, no it is purified, bleached, and deodorized. While this may create fishy burps, no problem! a more palatable supplement, it also damages the EPA and
Relax your brain: Studies show that chronic stress can damage brain structure and connectivity. But mindful meditation or even just daydreaming tames stress and allows your brain a little constructive downtime.
Get moving: In a study done at the University of British Columbia, researchers found that regular aerobic exercise—the kind that gets your heart pumping—appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.
Eat smart: A healthy, whole-foods diet packed with antioxidants halts brain-damaging inflammation and oxidation. A study published in the American Journal of Psychiatry also found that a diet featuring vegetables, fruit, meat, fish, and whole grains lowered the odds of 7 depression and anxiety disorders.
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THE POWER OF PROPOLIS Immune Defense from the Hive by Zora Polesna, MD As a clinical researcher and a consultant to the natural pharma industry in the Czech Republic, bees have always fascinated me. The incredibly industrious creatures not only pollinate the crops that sustain us, they are also remarkable chemists that produce a natural substance called propolis. While bees use propolis to sterilize their hives, seal cracks and crevices, and even embalm invaders, it’s proven beneficial to people as well. Often called nature’s antibiotic, propolis has been found to boost immunity and guard against viruses, bacteria, and fungi. In fact, people have used it as an antiseptic and disinfectant since ancient times. Historically, the propolis collected from a specific region in Eastern Europe has been a popular remedy for wounds, burns, stomach ulcers, and even tuberculosis. Today, a uniquely effective, purified form of propolis known as Propolis Special Extract GH 2002 is created from that same European region and those same bee colonies. The Buzz about Propolis Scientists have identified nearly 300 active compounds in the various types of propolis, including polyphenols, terpenes, lipid-wax substances, vitamins, minerals, and other bioelements. Specific compounds identified through HPLC analysis include cinnamic acids, rutin, quercetin, and 8
chrysin. Polyphenols, including flavonoids and phenolic acids, are primarily responsible for the antioxidant activity in propolis. These bioflavonoids stop the formation of new free radicals and reduce the potency of existing ones, and are primarily responsible for propolis’ immunomodulary properties. Propolis has shown promise as an antibacterial, antifungal, antiviral and anti-inflammatory. Even though all propolis share similar properties, the region it comes from makes a difference in its overall nutrient content and how those nutrients are used in the body. Romanian researchers tested different propolis extracts from the Transylvania region and noted that the total flavonoids (ranging from 2.4 percent to 16.4 percent) and the total polyphenol content changed significantly depending on the hive’s
location. Not surprisingly, they found that these variations influenced the strength of the extract’s antimicrobial effects, as well as the interaction among the flavonoids within the extracts. At the same time, it’s crucial to look for a supplement that uses proper practices for beehive maintenance and propolis collection. Properly maintained hives located near a good source of the same resins year after year—as they are in the best clinically studied European propolis supplements—provide propolis with consistent immune-supporting and antibacterial power. Likewise, beeswax and other impurities will affect the way propolis works in the body. Beeswax prevents nutrients from being absorbed. Using unpurified propolis means you’re not getting the full potential of the compound. Look
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for a propolis extract that’s purified to remove beeswax and other debris, like plant particles or insect parts that can accumulate in propolis that’s straight from the hive. Is Propolis a Natural Answer to “Superbugs”? The development of antibiotics has been a boon for fighting disease and infection. Unfortunately, their overuse has led to a growing number of resistant bacteria. These “superbugs” have become very difficult to fight, causing a real health crisis. One type of staph infection, Methicillin-resistant Staphylococcus aureus (MRSA) has become particularly troublesome in hospitals, where it infects people who may already be weakened by surgery or illness. Infections like MRSA are getting more difficult to treat as they become resistant to new antibiotics. Research suggests that propolis can stop MRSA. One recent study of propolis extract used GH 2002, a clinically studied variety that provides consistent levels of bacteria- and virus-fighting compounds. Heidelberg University study tested this proprietary propolis extract against a variety of diseasecausing bacteria, including those that cause staph and strep infections. The study found that GH 2002 had a high degree of antibacterial activity against all tested MRSA strains. What’s more, GH 2002 stopped the activity of S. pyogenes, the cause of strep throat and hard-to-stop skin infections, within six hours. The extract was also effective against Candida albicans. Because of these dramatic results, the
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researchers concluded that the special propolis extract GH 2002 might be used as an alternative therapy of microbial infections. Other studies have found similar results. British researchers have discovered that propolis shows antibacterial activity, and other work has shown that propolis has strong antifungal abilities, reducing the activity of Candida albicans, and inhibiting dangerous Staphylococcus aureus and Escherichia coli bacteria. The researchers found the propolis from Northern and temperate zones (like Europe) provided the phenolic acids and flavonoids that fight bacteria and fungi. Help for Herpes Sufferers Herpes is a major cause of viral disease in America. Oral herpes (HSV-1) causes cold sores around the mouth. Genital herpes (HSV-2) is a sexually transmitted disease affecting one in six people between the ages of 14 and 49. Chicken pox and shingles are also herpes viruses. These viruses can be hard to treat, but the latest research suggests that propolis can reduce the severity and length of outbreaks. Research at Heidelberg University pitted the propolis extract, GH 2002, against herpes simplex virus-1 (HSV-1) and found that it reduced the formation of viral plaques (the areas of cell destruction) by 98 percent. What’s more, this study showed that with propolis, the whole is greater than the sum of its parts. The researchers stated that while only two of the analyzed compounds in propolis—galangin and chrysin—showed antiviral activity separately, extracts containing many different components were more effective. This suggests powerful synergistic activity between the flavonoids naturally found in propolis.
Other research using this same propolis extract in a topical formula found that it also suppressed herpes simplex virus 2, reducing the strength of the virus by 99 percent. Pretreatment prior to an infection was significantly more successful at stopping the herpes virus, leading the researchers to conclude that topical propolis may be an effective strategy for recurring infections. Bee Powerful For maximum effectiveness, be sure to look for a propolis supplement that has been standardized and purified. A product without wax will be more potent and have better absorption. It’s also smart to choose a clinically studied variety with validated results. As researchers learn more about propolis and its diverse compounds, new immune-boosting benefits may be discovered. But you don’t need to wait to enjoy the health properties of propolis. Adding a propolis supplement to your daily routine can help to build your body’s natural defenses against viral and bacterial infections all winter long. Zora Polesna, MD, was born in the Czech Republic and studied internal medicine cardiology at Masarykova University in Brno. She has been a general practitioner and served in the Ministry of Health in Prague. Dr. Polesna is currently a consultant for new pharmaceuticals and clinical research.
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IP-6 and Inositol: A Natural Powerhouse Hope for Alzheimer’s, Parkinson’s, HIV, and more Natural killer (NK) cells sound menacing, and they are—to the enemies of your body. When it comes to your health, they are downright friendly. NK cells are a crucial part of our immune system. They are white blood cells that are especially effective at killing tumor cells and cells infected with viruses. Unlike antibodies, they are indiscriminate in their destruction of these dangerous cells.
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the packages to even out the burden. That’s what researchers theorize happens when IP-6 and inositol are taken in a one-to-one ratio. IP-6 gives up three phosphates to the inositol, creating two molecules of IP-3, a very active compound. However, IP-3 is prohibitively expensive and somewhat unstable. Fortunately, the same effect may be obtained economically from the combination of IP-6 and inositol The patented formula of 800 mg of inositol and 220 mg of IP-6 is an exact molecular ratio that combines and delivers the highest possible levels of
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Though the research is in its infancy, it may be that IP-6 and inositol can play a role in slowing down the progression of the human immunodeficiency virus (HIV), and to reduce subsequent HIV-related cancers. H.C. Tran and colleagues at the University of Maryland Biotechnology Institute and the School of Medicine in Baltimore reported at the 94th Annual Meeting of the American Association for Cancer Research that this combination blocks the tumor development and blood vessel growth needed to supply tumors in both acquired immunodeficiency syndrome (AIDS)-related Kaposi's sarcoma and adult T-cell lymphoma cells in vitro. More research is needed, but the initial studies show promise Another area of IP-6 and inositol research is diabetes. Scientific studies show that this combination can help protect the blood vessels from the damaging effects of high blood sugar and also protect the heart’s crucial coronary artery circulation. IP-6 and inositol is a mild chelator of excess iron in the body, meaning it binds this mineral for eventual disposal. This is useful in preventing oxidative damage to sensitive cells.
It is especially important to boost NK cell activity when dealing with diseases like cancer and serious viral illnesses. In our last issue, we outlined the use of a special combination called inositol hexaphosphate (IP-6) and inositol and their usefulness in cancer. Today, we examine the rest of the story—how a specific ratio of IP-6 and inositol help us recover from certain viruses. IP-6 and inositol are almost identical compounds that are found in many foods, but especially in brown rice bran. Inositol is unburdened, but IP-6 is inositol carrying six packages called phosphates. If you are walking along with your hands free, and your identical twin is carrying a heavy load, it would be natural that you would take three of
size. But it is also important to viral diseases, as NK cells are critical in defending against viral activity.
IP-3. IP-6 and inositol in this specific ratio have been shown in a scientific study to boost NK cell activity better than either IP-6 or inositol alone. This is pertinent to cancer because the higher the vigilance and activity of the NK cells, the lower the tumor incidence and
The chelation activity of IP-6 and inositol is called out as the potential mechanism by which nerve cells are protected in people with Parkinson’s disease (PD). The brain damage that occurs in Parkinson’s disease begins in an area called the substantia nigra (Latin for “black substance”), which houses important activities associated with addictions
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many integrative practitioners are optimistic that IP-6 and inositol will be very therapeutic for PD.
and movement. People with PD may have difficulty walking and initiating movement, but this is not because there is a problem with their legs or muscles. The disease arises because an area of the brain has premature cell die-off in this important area, and the ability of the brain to directly tell the body what to do progressively diminishes.
Another neurological disease for which IP-6 shows promise is Alzheimer’s Disease (AD). AD is complex and its origin is multifaceted, but one dominant feature is the buildup of beta amyloid protein in the brain that interferes with normal brain functioning.
Scientists have reported that disrupted iron metabolism and excess iron accumulation has been identified as a feature in the brains of people with PD. Excessive iron can create a type of oxidative stress that damages and destroys nerve cells in the substantia nigra. Researchers interested in this phenomenon created a cell culture model of Parkinson’s to test the ability of IP-6 to intervene in this process. They found that IP-6 reduced the destruction of these cells by 22 percent with a low dose and as much as 42 percent with a higher dose. While these are cell studies and their findings need to be investigated in human clinical trials,
According to the Alzheimer’s Foundation of America, AD is a disease that attacks the brain's nerve cells, which results in loss of memory, impulse control, judgment, thinking, and language skill. These nerve cells make an important brain chemical called acetylcholine. As more cells are affected, acetylcholine diminishes. At first, it is short-term memory that fails as the nerve cells in the hippocampus are destroyed. But as the disease progresses, neurons die in the cerebral cortex, and communication and judgment deteriorate.
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In AD, there are two types of lesions in the brain that have been identified. The first is amyloid-beta plaque that sticks on the outside of the nerve cell and interferes with communication. The second is called neurofibrillary tangles, fibers made of tau protein that builds up inside the cell. In a 2011 mouse study published in the Journal of Alzheimer’s Disease, it was found that IP-6 can decrease several brain activities that lead to the creation and deposition of amyloid-beta. The researchers conclude that it “may provide a viable treatment option for AD.” Again, these results need to be recreated in human studies, but their promise is very intriguing. In 2014, yet another study showed that IP-6 might have considerable benefits in preventing or slowing the progression of AD. Considering that IP-6 and inositol are quite safe, with few adverse effects, many individuals have incorporated this combination into their daily health regimen.
The sweetest thing you can do for your health.
It includes: • Benfotiamine – a powerful form of B1 to support healthy glucose levels.*† • Biotin – required nutrient for proper glucose balance.* • Chromium – essential for a healthy insulin response.* • Mulberry leaf extract – for antioxidant protection and blood sugar support.* • Purslane – helps slow sugar absorption and supports insulin modulation.* EuroPharmaUSA.com † Already within normal range
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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.
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Clinically-tested, improves blood ratios by 230%*† Nature’s master antioxidant and detoxifier* French patented delivery system
Clinical Glutathione™ is 230% better than unprotected glutathione in improving blood ratios.*† 8.00
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ClinicalGlutathione.com † Blood GSH/GSSG Ratio Compared to Unprotected Glutathione * THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
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Solving the Pain Puzzle A whole body approach to easing suffering by Jacob Teitelbaum, MD In today’s fast-pace world, no one’s got time for pain. So we pop some aspirin to stop a headache, reach for the naproxen to ease arthritic joints, or grab a couple ibuprofen to soothe sore muscles. While the aisles of your neighborhood drug store yield plenty of over-the-counter options to temporarily interrupt everyday aches and pains, those with chronic pain often turn to prescription pain killers for relief. But routinely taking medication for pain doesn’t come without a cost. Among the most popular pain relievers, non-steroidal antiinflammatory drugs (NSAIDs) like aspirin or the prescription drug diclofenac work by blocking both COX-1 and COX-2 enzymes, temporarily reducing inflammation and pain. But 14
long-term NSAID use can cause gastrointestinal problems, including ulcers and intestinal bleeding. Studies also show that they may increase the risk of heart attack or stroke. Side effects are so common that the American Journal of Medicine reports that more than 100,000 people are hospitalized each year due to complications from NSAID use. Doctors also frequently choose to treat chronic pain by prescribing a narcotic like the opioids Vicodin or Percocet instead of searching for the fundamental cause. Yet these narcotics have the potential for moderate-to-severe stomach upset and can interact with alcohol or other medications. And, while they can offer temporary relief, they can leave you with a long-term
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addiction. Fortunately, there are a host of natural alternatives that can safely reduce both the pain and the underlying inflammation. Eat Away Inflammation The typical American diet is filled with foods that promote inflammation, including sugar, overly processed convenience foods, and refined carbs. Extinguish systemic inflammation by opting for antioxidant-rich fruits and vegetables, and healthy fats like those found in avocados, olives, and nuts. Balancing your intake of omega-6 fatty acids and omega-3s is key. According to Artemis Simopoulos, MD, president of the Center for Genetics, Nutrition, and Health in Washington, D.C., most Americans consume a diet that
typically contains 20 to 30 times more omega-6 than omega-3 fatty acids. This imbalance can contribute to chronic inflammation. However, striving to consume more omega-3s can bring you closer to a healthful ratio of 4:1. Your primary sources for both omega-3 and omega-6 fats should be organic, unrefined oils such as olive oil and avocado oil, raw milk and butter, freerange eggs, grass-pastured beef, wildcaught fatty fish, and whole seeds. Oils and fats you should avoid include corn, canola, soy, and margarine. Get Enough Sleep Getting seven to nine hours of sleep each night allows your body tissues and joints the time they need to repair. It can also help you manage stress.
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When you are well rested, you can tackle your problems better and lower your risk for illness. Yet, among those who report experiencing chronic pain, approximately 65 percent report having sleep disorders, such as disrupted or non-restorative sleep. If pain keeps you up at night, try taking one or two 20- to 30-minute “power naps” during the day. Workout Your Pain Exercise stimulates the release of endorphins, the body’s own feelgood hormones. Endorphins also help your body produce GABA, a neurotransmitter that inhibits pain. But if you suffer from arthritis, muscle pain, or a chronic pain syndrome, take care so you don’t overdo it. Talk with your doctor about what types of physical activity are best for your personal situation. A gradual and gentle exercise program such as yoga, tai chi, or water-based exercises often works well for people with long-lasting muscle and joint pain. Decompress Stress Stress and pain are often linked. Headaches, neck pain, and tense muscles are all familiar signs of feeling stressed. On the flip side, chronic pain can make you anxious and tense, setting the stage for an uptick in stress hormones and a greater perception of pain. Chronic stress can foster inflammation and muscle tension which create fertile ground for even more pain. A recent study in the journal Brain also found that people with chronic pain have higher levels of the stress hormone cortisol, which may explain the vicious pain-stress cycle. But learning to manage your stress may help to lessen your pain. Relaxation techniques such as deep breathing, guided imagery, and meditation can also decrease the emotional and physical impact stress has on your body. The Power of Touch From massage to chiropractic therapy, touch and physical manipulation can relieve stress-related pain, a pinched nerve, or a compressed spinal disc. A recent study involving 400 people with chronic low back pain demonstrated that a weekly hour-long massage
The Inflammation Link
Chronic pain can be caused or worsened by inflammation—a response by the immune system to injury. When you are injured, the body responds with COX-2—an enzyme that speeds up the production of certain chemical messengers called prostaglandins that play a key role in promoting inflammation and increase the sensitivity of pain receptors. While this can be a good thing in the short-term and aid in healing an injury, chronic lowlevel inflammation is thought to contribute to chronic pain. In one study, published in the Journal of Neuroscience, researchers at the University of Toronto discovered that inflammation increases a protein responsible for persistent pain. This may cause the brain to remember and mimic the pain long after the source or stimulus has been removed. Other research suggests that chronic inflammation in the brain may be an underlying cause of persistent pain. Making matters worse, many modern lifestyle choices—a diet high in pro-inflammatory foods, sedentary habits, smoking, and alcohol abuse—can prolong pain by stoking the fires of lowlevel inflammation throughout the body.
reduced pain and increased the ability to maintain daily activities. Another review featured in the Journal of Manipulative Physiological Therapeutics found that chiropractic manipulation was more effective than conventional treatments in those with neck pain. 15
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Get Some Supplemental Support The following herbs and nutrients can alleviate the pain and inflammation for a variety of conditions.
Curcumin:
Because inflammation is an underlying cause of pain, taking action to tame low-level swelling is a smart move. But instead of relying on NSAIDs, try curcumin, the compound in the curry spice turmeric that is responsible for its vibrant yellow hue. Because of its potent antiinflammatory properties, a growing number of studies suggest that curcumin not only reduces inflammation, it may even help to preserve the integrity of spinal discs in those suffering from back pain and protect the structure of joints in those at risk of osteoarthritis. During a randomized clinical trial involving 28 adults with moderate osteoarthritis of the knee, a proprietary combination of curcumin and boswellia was compared to the prescription drug Celebrex over the course of 12 weeks. Half of the participants were given the herbal supplement and the other half got the drug. At the end of the study, researchers found that, while both groups experienced comparable improvement in their range of motion and in the sensation of bone-on-bone friction, those taking the curcumin/boswellia supplement reported better pain relief and improved walking distance. And the herbal supplement was better tolerated than the drug by the study participants. This led the researchers to conclude that the combination of curcumin and boswellia yielded safer and superior results compared to Celebrex for active osteorarthritis. But standard curcumin supplements are notoriously difficult to absorb because they lack solubility. Curcumin is also quickly metabolized in the gastrointestinal tract and shuttled out of the body. Fortunately, researchers have developed a very unique form 16
LIFESTYLES
of curcumin with greatly enhanced bioavailability. This distinctive formulation, known as BCM-95, is created by combining curcumin with turmeric essential oils—a strategy that increases absorption into the bloodstream 10-fold and boosts blood retention 7-fold compared to standardized curcumin supplements.
boswellia extract has been developed. This novel boswellia, known as BosPure, is standardized to provide at least 70 percent boswellic acids, including 10 percent AKBA. It’s proven so effective that researchers report that combining BosPure boswellia with BCM-95 curcumin delivers even better results than the arthritis drug celecoxib.
DLPA:
Curcumin DLPA Boswellia
Nattok inase
Boswellia: The active
compounds in boswellia are known as boswellic acids, and the most important is acetyl-11-keto-beta-boswellic acid (AKBA). AKBA modulates 5-LOX, an enzyme that activates inflammationinducing molecules known as leukotrienes. One randomized, doubleblind, placebo-controlled crossover study involving 30 patients with osteoarthritis found that supplementing with boswellia for eight weeks led to decreased knee pain, increased knee flexion, and increased walking distance. The study, which appeared in the journal Phytomedicine, noted that the frequency of swelling in the knee also lessened. Boswellia not only blocks the formation of leukotrienes, it is one of the rare herbs that decrease elastase, an inflammatory mediator found to be elevated in those with fibromyalgia. But, like curcumin, boswellia is not well absorbed by the body. Luckily, a special bio-enhanced
The amino acid, DL-phenylalanine (DLPA) eases pain by blocking the enzymes that break down endorphins and enkephalins, the body’s natural pain-killing chemicals. In 20 patients with longstanding pain, most reported that their pain was cut in half after taking DLPA for just two weeks. Other research shows that DLPA helps reduce chronic pain associated with migraines, multiple sclerosis, and fibromyalgia by stimulating nerve pathways in the brain that control pain. It’s so effective that a clinical trial by French researchers discovered that it alleviates the pain often experienced by late-stage cancer patients.
Nattokinase: Increasing
circulation provides critical oxygen and nutrients to reduce pain in joints and relax sore muscles, ligaments, and tendons. Better blood flow also decreases muscle spasms and can increase your range of motion. Nattokinase, a highly purified enzyme produced by fermenting soybeans, is a potent fibrinolytic (antiblood clotting) agent that promotes blood flow to painful tissues. This is especially beneficial for the pain of peripheral artery disease and other painful circulatory conditions. Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, the most recent being the Better Nutrition Healthy Living Guide, Conquer Chronic Pain."
More Absorption More Benefits
Clinical OPC
™
Superior Vina–100 THE HIGH-OPC FRENCH GRAPE SEED EXTRACT: TM
Fights oxidative damage Supports your heart Bolsters your immune system Supports healthy blood sugar† The tannin-free oligomeric proanthocyanidin (OPC) power of Clinical OPC™ means you get better absorption for complete benefits.*
† Healthy blood sugar levels already within normal limits. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
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LIFESTYLES
Jane
Seymour At age 63, Jane Seymour is in full bloom.
An accomplished actress with two Golden Globes and an Emmy to her credit, she is also the mother of four and a grandmother who has branched out in a myriad of creative directions—successful artist, jewelry and furniture designer, author, film producer, and the co-founder of the Open Hearts Foundation charity. Perhaps what’s most appealing about Jane is her resilient spirit and strength of character. Jane embraces a vibrant and healthy lifestyle while still acting her age. In so doing, she brings much-needed acceptance and a generous amount of dignity to being a woman over 60 in Hollywood. And that’s what brings her to the pages of Good Health Lifestyles! 18
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by Julie Blauer
H
er Mother’s Legacy
Jane grew up in Wimbledon, England, the daughter of an obstetrician and a mother who served as a Red Cross Nurse in World War II. “My mother had been in a Japanese concentration camp in World War II,” says Jane. “Because of that, she was obsessed with eating all the time and as much as she could. The good side of that is that she was a great cook. The bad side was that I didn’t know until later in life that you didn’t have to put that much salt and butter on everything!” I sensed Jane’s deep reverence for her mother as she began to tell me about the analogy of a wave that she uses to explain life’s highs and lows. “Because my mother survived the concentration camp by tending to those who were worse off than she—and then she forgave the perpetrators—I know that the wave, as it crests, lets go of water it no longer needs. As the wave goes down, it never crashes and stays there. It’s fluid and kind of skims the bottom and heads right back up. I think it is really important to let go…let go of the past, let go of the hurt, and let go of the pain.
I think if you open your heart and you remain open, you can collaborate with new people, new experiences, or new opportunities. This is how a new wave is created. My mother, who had to process the horrors of World War II, and then move forward and create a new life, showed this to me through example,” she explains.
Near Death Experience
As I am still contemplating Jane’s wave
LIFESTYLES
analogy, she recounts a near death experience that equally shaped her perspective on life. At age 36, Jane received a routine shot of antibiotics to treat a severe flu while on location in Europe. The injection hit a vein by mistake, causing her body to go into anaphylactic shock. “At that moment,
“But I’m not perfect,” she notes. When her schedule throws her diet a curve or she perhaps drinks a little extra caffeine, her way back to center includes lots of water and getting back to healthy, balanced meals as quickly as possible. While she prefers to get nutrients from her diet, Jane takes several supplements regularly—a quality multivitamin, CoQ10, an omega-3 supplement, vitamin D with calcium, and probiotics. Jane still has a lean, flexible and strong dancer’s body. What’s her fitness secret? Making her core strength a priority, Jane practices Pilates. She also enjoys Gyrotonics, light weights, riding a recumbent bicycle, and sweating on the elliptical to get her heart rate up.
No Botox, Please! I realized that nothing mattered except for the love I shared with people and what I gave to the world. And I realized my body was just a vehicle to be looked after,” she explains. The experience, however, forever altered her outlook and values. Each moment of life has been appreciated more deeply than ever before.
Diet and Fitness
Today, Jane lives on a sprawling Malibu property overlooking the Pacific Ocean. She starts her mornings with fresh-pressed vegetable and fruit juice made from produce grown in her own garden. Jane’s diet consists primarily of leafy greens, chicken, and fish, as well as occasional red meat. She limits her caffeine intake to no more than two cups of coffee a day and rarely consumes alcohol.
Jane has a refreshing take on aging that counters the Hollywood norm. “I made a rather bold choice to keep my looks the way they are naturally,” she notes. “I look at actresses who have done a lot of plastic surgery and they seem to have lost who they uniquely were,” she says. Jane values her wrinkles and fluid facial expressions as they allow her to play characters suited to her age. “I
play roles now that are older. I find that I probably wouldn’t have those roles if I were doing something to dramatically change myself physically. And I think that as an actress, you need all the muscles in your face.” But Jane is careful not to judge plastic surgery. “To each their own is my philosophy. For some people, it’s a magical, incredible thing. Being authentic is really important to me.” 19
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Riding a New Wave
In a culture that worships youth, Jane debunks the myth that women somehow have less value after a certain age. “I enjoy the wealth of my experiences and feel fortunate for having had them,” says Jane. “I definitely feel happier in my own skin and more powerful than I ever did [when I was younger]. A lot of people give up at my age. But I’m thinking out of the box and looking at new opportunities,” she says with a genuine sense of gratitude. While Jane’s positive outlook helps her through the ups and downs of life, she also relies on meditation. “If I feel really distressed or nervous about something, I will take 20 minutes to meditate.” she explains. Meditation allows her to get into a focused and centered place. 20
LIFESTYLES
But it wasn’t always that way. She found other places of solace before taking up Transcendental Meditation. A walk on the beach calms her. So does her painting. “I always drew and painted as a child,” she explains. But it wasn’t until she was 40 that she took it up seriously. In a sense, painting turned out to be the beginning of a new “wave” in Jane’s life during a difficult divorce. One of her early pieces was shown at the Guggenheim museum in New York City and fetched $25,000 for charity. The open heart image, which serves as the basis of the designs Jane now does for Kay Jewelers, also came from her painting. The image depicts two open hearts showing that love has no boundaries and flows unconditionally. The idea also germinated a series
of Open Heart inspirational books authored by Jane—the most recent aptly titled The Wave.
A Healthy Outlook
What makes Jane eternally youthful is her joie de vivre and her desire to serve. For Jane, there’s no time to be wasted, so she gets on with the business of living. “Anything can happen in the next 10 minutes. I try to live in the present moment,” she says. Enjoying vibrant health allows her to do the important work of sharing love and helping others—making it easier for others to ride our the waves in their own lives.
Julie Blauer is a Los Angeles-based writer who specializes in health and entertainment.
SagaPro
®
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Bladder Health
The Scandinavian Solution My tra vels to Iceland to walk the fields of wild Angelica Among the most valuable herbs is Angelica archangelica, more commonly known as “Angel’s Herb.” Growing abundantly in Iceland, this unique botanical has been used for over a millennia. And now it’s the active ingredient in SagaPro® Bladder Health. After researching the amazing benefits of Angelica archangelica as found in published studies, I just had to see the source of this remarkable herb for myself. Once I arrived in Iceland, I quickly discovered how friendly and wonderful the local people are. They were eager to take me to Hrisey Island to show me the fields where the world’s finest wild Angelica grows. About 180 people live on this Icelandic island off the coast of Iceland where the main taxi is a practical one: a farm tractor towing a trailer with bench seating. The fields of
The fields of Arctic Angelica plants are an impressive sight! Terry is holding a bundle of the plant’s leaves—soon to be made into the extract for SagaPro.
it the ability to support bladder health and strength. The tender Angelica leaves are sustainably harvested by hand, then “brewed” into an infusion in large vats without the use of chemicals or solvents. This pure Angelica infusion is the active ingredient that gives SagaPro® its powerful ability to help strengthen the bladder.*
The best taxi on Hrisey Island is the most practical—a go-anywhere tractor with a customized wagon for passengers.
wild Angelica are an impressive sight where each plant grows to about six feet high at its maturity. Although the large flowering heads are very distinctive, the leaves hold the key to the benefits of bladder health. During the summer months, Iceland enjoys near continuous daylight. Researchers believe that it is this abundance of sunlight, paired with exceptionally pristine air and rich, lava soil that concentrates the beneficial compounds in Angelica giving
I constantly travel the world to personally check the source of the materials that we use in our EuroPharma formulations. This ensures that each of our products contain only the highest quality, most effective ingredients in the world. You can be assured that my personal attention to the ingredients and plants we use will bring you the finest supplements possible. SagaPro® is an example of our constant vigilance to the quality of our products which makes it an ideal formula for men and women looking to support bladder strength and urinary tract function.* Clinical studies show that the unique type of Angelica in SagaPro®—different than Chinese angelica (Angelica sinensis)—is perfect for men and women looking for support of bladder strength and function.*
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*THIS STATEMENT HAS 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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The Ultimate Guide Strategies and supplements to prevent and control diabetes, naturally. by Jonny Bowden, PhD, CNS
Diabetes. It’s one of the fastest growing diseases in America. Type 2 diabetes, also known as adult-onset diabetes, occurs when the body’s ability to process carbohydrates for energy is compromised by inefficient insulin function. Except it’s rarely referred to as adult-onset diabetes these days—the number of children and teenagers affected is skyrocketing. “Type 2 diabetes has changed from a disease of our grandparents and parents to a disease of our children,” writes Francine Ratner Kaufman, MD, in Clinical Diabetes. It affects more than eight percent of adults in the U.S. with no signs in sight of a slowdown. In 2010 alone, about 1.9 million new cases of diabetes were diagnosed. If this current trend continues, one in three U.S. adults will have diabetes by 2050. How did we get here? While many factors probably play a role, one of the most prominent is the standard American diet—fittingly dubbed the “SAD” diet. Combined with a sedentary lifestyle, it’s a lethal combination. Consider this: In the early 1900’s, sugar consumption averaged 10 pounds annually for each American. Today, the national average is around 150 pounds of sugar per person. America’s sugar high is directly linked to its skyrocketing rate of both diabetes and obesity, despite the disclaimers from Big Food and the relentless efforts on the part of the sugar lobby to 22
make us think there is no connection. The research, however, shows otherwise. At the heart of the problem is the ability of the average body to metabolize carbohydrates in quantities and forms that have only recently appeared in human history and to which no healthy society has ever adapted. Though there are plenty of studies of healthy people eating high carb diets (i.e., the Bantu of Southern Africa), no healthy society ever has existed on a diet so high in sugar and processed carbs. And the grains that have been given a free pass by many dietitians turn out to be anything but innocent. Most breads, pasta, cereals, and other starches are quickly broken down into sugar in the blood. This forces the pancreas to secrete more and more insulin in a frantic effort to keep up with the workload of removing all that excess sugar from the bloodstream and getting it into the muscle cells where it can be used for energy. Except that we don’t use it for energy. We sit at our desks all day, and later on our couches. The only exercise most of us get is moving a mouse or pressing a clicker. So insulin rounds up all that excess sugar and takes it into the fat cells. And this means that your problems are just beginning. The job of insulin is to pick up glucose (sugar) in the bloodstream and transport it to the cells for energy. The amount of insulin your pancreas needs to make is directly
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The Dangers of
Diabetes
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Diabetes
FAST FACTS • Approximately
million
Diabetes can set you up for a number of other diseases over time. These can include:
Cardiovascular disease Blindness Neuropathy Kidney disease
29.1
Americans
have been diagnosed with diabetes.
• According to the Centers for Disease Control and Prevention, approximately of Americans age 20 or older
pre-diabetes
35%
have . That number soars to 50 percent for Americans over the age of 65.
7 million
linked to the carbohydrate load that it has to process. When you overindulge in sugar and simple carbohydrates, you unwittingly put a huge burden on your pancreas. No matter how hard it tries, the pancreas can’t produce enough insulin to keep up. As a result, an overabundance of glucose stays in your bloodstream. Consuming large amounts of refined carbs also triggers an inflammatory response. Over time, this simmering inflammation can further undermine insulin’s ability to do its job. And when glucose isn’t carried into the cells, the cells become starved for energy. Eventually, these cells lose their sensitivity to insulin—a condition known as insulin resistance—and die. No wonder people are tired all the time! If you have elevated blood sugar, it can take time to bring it back to normal. But you don’t have to become a diabetes statistic. By changing your diet, getting regular exercise, and adding targeted supplements to your daily routine, you can fight back against this all-too-common and highly preventable disease. Jonny Bowden, PhD, CNS, (aka "The Rogue Nutritionist") is a nationally known expert on weight loss, nutrition, and health. Dr. Bowden has a PhD in nutrition, a Master’s degree in psychology, and has earned six national certifications in personal training and exercise. He is a board certified member of the American College of Nutrition, a member of the American Society for Nutrition, and a much in-demand speaker at conferences and events across the country.
• About Americans are estimated to have
undiagnosed
diabetes. Typically, they are not even aware they have the disease until physical complications, including peripheral neuropathy or problems with vision become too noticeable to ignore.
• A s of 2012, the direct medical costs of diabetes were
$176 billion.
Treatment for those with diabetes versus those without is 2.3 times higher.
• Diabetes is the leading cause of kidney failure, non-traumatic lower limb amputations, and new cases of blindness in adults.
• Diabetes is a major cause of
heart attack
and stroke.
7
• Diabetes is the cause of death in
th
leading the United States. 23
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Food Therapy
Because diabetes is a nutritional disease, your diet is a crucial tool for managing the condition. While there isn’t an official “diabetes diet,” maintaining the principals of healthy eating is a good start. Since refined carbs are low in fiber and quickly turn to glucose in the body, avoid white bread, white rice, and white pasta. Opt instead for minimally processed foods rich in high-quality protein, healthful fats, and complex carbs which are burned more slowly and are not as burdensome on insulin production. (Best examples: beans, legumes, and berries.) A common misconception is that complex carbs means whole grains. Whole grains—though they may be somewhat more nutritious than processed ones—have an effect on blood sugar very close to that of their processed bretheren, so be cautious consuming large amounts of “whole grain” cereal. (Read the label for sugar content and fiber content—the first should be low, the second should be high.) Fresh fruits, vegetables, beans, and legumes are superb sources of the kind of carbs you need, as well as the vitamins, minerals, and antioxidants that support good health. Include protein in each meal— approximately 30 grams or about what you would get in 4 ounces of chicken. Fat matters too. While olive or avocado oils are good options, remember that recent research has shown that saturated fat in the diet is not associated with increased risk of heart disease after all. Coconut oil is a healthy saturated fat which is rich in medium-chain triglycerides and easily burned for energy by the body. Palm oil—a rich source of tocotrienols—is another. There’s no longer a need to fear saturated fat from whole foods like eggs. There’s still, however, plenty of reason to avoid trans-fats and damaged fats, such as fast food cooking oils that have been used and reused many times. 24
LIFESTYLES
gly·ce·mic in·dex
noun 1. a system that ranks foods on a numerical scale from 1 to 100 based on how fast and how high a particular food raises blood sugar levels compared to 100 grams of either glucose or white bread. Foods with a high GI value (greater than 70) tend to cause a higher spike in blood glucose—and also in insulin levels.
What is Diabesity? When diabetes and obesity occur together, you’ve got diabesity. And it’s a condition that is quickly reaching epidemic proportions. Up to 80 percent of people who are overweight and up to 40 percent of normal-weight people suffer from the condition. And worst of all, over 90 percent of people who have diabesity are never diagnosed. Dr. Francine Ratner Kaufman, the author of Diabesity: The Obesity-Diabetes Epidemic That Threatens America—And What We Must Do to Stop It, notes that our ancient genes and modern lifestyle have combined to produce this epidemic. Our bodies are designed to store excess calories as fat. But today, we have far more access to calories than our ancient ancestors. On top of this, people are living more inactive lifestyles, which can contribute to weight gain and insulin resistance. All of this creates the perfect storm for diabesity. The good news is that diabesity may be reversible for many who implement good lifestyle and dietary choices.
Your healthy blood sugar shopping list should include: Eggs Unprocessed meats like beef, bison, pork, lamb, chicken, turkey, and duck Trout, wild salmon, cod, sardines, and tuna Vegetables including asparagus, broccoli, cabbage, spinach, cauliflower, carrots, celery, peppers, cucumber, and sweet potatoes Natural, non-hydrolyzed fats, including grass-fed butter, ghee, coconut oil, olive oil, and avocado Nuts, including almonds, walnuts, macadamias, pecans, and sunflower seeds
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LIFESTYLES
5 Ways to Defy Diabetes Snack smart. Trade in the Cheetos for some celery sticks and almond butter or a handful of nuts. The goal is to combine protein with healthy fats for snacks as well as meals to satiate while keeping your blood sugar levels on an even keel. Eat breakfast. Instead of cereal,
toast, and O.J.—all foods that can spike your blood sugar—choose highprotein options like eggs, chicken, nitrate-free sausage or bacon, avocado, and assorted vegetables.
Go fish. The omega-3s in fatty fish lower The Sweet Benefits of Sweat Aerobic exercise is crucial for those with high blood sugar levels because muscles at work burn glucose more effectively. Any exercise that increases your need for oxygen—activities that make you huff and puff—are considered aerobic. These can include walking, biking, swimming or water aerobics, rowing, dancing, or Zumba. As a bonus, regular aerobic exercise also burns extra calories, lowers your blood pressure, and improves circulation. Adding resistance training like weight lifting to your routine can enhance your results even more. A Canadian study tested this assumption on 251 people with type 2 diabetes. Participants were assigned to aerobic exercise only, resistance training only, a combination of both, or no exercise. The combination of exercises improved blood sugar levels the most. The key is to start at a level that matches your existing fitness level. Going too fast or too hard can cause injury. Look for activities you enjoy such as golf, tennis, or dancing to help ensure you’ll continue. Check out local gyms and community centers for classes that focus on aerobic and resistance exercises. Most importantly, find what works for you and stick with it.
inflammation, triglycerides, and apoproteins (markers of diabetes). Getting sufficient omega-3 fatty acids can also raise HDL levels which are often low in people with diabetes. Researchers at the University of Finland recently found that omega-3s from fish also helps prevent diabetes. Look for a vectorized fish supplement made from Atlantic salmon for maximum absorption without the fishy burps.
Provide probiotics. Gut microfloras
reduce inflammatory responses and can increase insulin sensitivity. While research is still ongoing, it has been shown that people with diabetes have lower counts of Bifidobacteria and other beneficial bugs. A recent Brazilian review found that supplemental probiotics may increase insulin sensitivity and reduce unhealthy autoimmune responses. But amounts can vary in yogurt—and most commercially available yogurts are filled with sugar. Adding a high-quality probiotic supplement to your regimen is a good way to ensure consistent benefits.
Consider curcumin. Curcumin from turmeric, the root responsible for the bright orange color of curry, is a powerful anti-inflammatory. The compound has been shown to decrease glucose levels and inhibit the formation of fat cells. It also boosts adiponectin levels, a protein that keeps lean bodies lean, while regulating blood sugar and metabolism. Not all curcumin is well absorbed, though, so look for a supplement with human clinical studies—and check the Supplement Facts label for a form of curcumin like BCM-95 that offers proven absorption. 25
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LIFESTYLES
Thiamin helps the body metabolize carbs
Purslane is rich in many nutrients, including e ffectively, turning those calories into energy. v itamin C, thiamin, alpha-linolenic acid, and betaThiamin in the form of benfotiamine carotene. In a pilot study of individuals with type 2 stays active in the body at five times the diabetes, purslane extract outperformed the placebo concentration of standard water-based group by 44 percent, and returned high blood thiamin. A University of Florida sugar levels to normal. In an observational study College of Medicine study found over five weeks, purslane normalized blood that benfotiamine prevented Nutrients glucose in individuals with elevated levels. glucose toxicity and that Matter normalized elevated Along with a healthy diet, blood sugar levels.
supplemental nutrients such as thiamin, biotin, chromium, Mulberry leaf extract improves blood mulberry leaf, and purslane can Biotin and glucose levels by inhibiting alpha help to normalize blood Chromium activate insulin glucosidase, an enzyme responsible sugar levels. receptors, helping to prevent the buildfor breaking carbohydrates down into up of glucose in the bloodstream. In a four-week Yale University School of Medicine study, patients with type 2 diabetes who took a combination of biotin and chromium saw a 9.7 percent drop in their glucose versus a 5 percent increase in the placebo group. Triglyceride levels dropped as well among those taking the nutrients.
sugars. In a recent clinical study published in the International Journal of Clinical Chemistry, patients with type 2 diabetes who were treated with a mulberry leaf extract experienced significantly improved glycemic control compared to those taking the diabetes drug glibenclamide. Fasting blood glucose levels after treatment with glibenclamide decreased by just 8 percent compared to an impressive 27 percent in those taking the mulberry.
mm r i ou y une system p ee K buzzing! . . . . Propolis Extract for: • Everyday wellness • Healthy bacterial balance • Natural resistance*
Terry Naturally’s Propolis Extract uses GH2002 propolis extract, a concentrated, wax-free extract for better absorption.
Bee Pure • Bee Protected EuroPharmaUSA.com *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
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A Healthy Thyroid Does This and More! TM
Healthy Hormone Levels* • Immune System Support* • Revives Metabolism* • Supports Cellular Health: •
Breast, Uterine, Ovary and Prostate*
Weight Management*† • Restores Your Energy * • Enhances Detoxification* •
It’s impossible for the thyroid to function properly without adequate levels of iodine and L-Tyrosine.
— Robert Thompson, MD Anti-aging, Holistic Practitioner www.aurorahealthandnutrition.com Author of Calcium Lie II
EuroPharmaUSA.com *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. † In conjunction with a healthy diet and exercise.
©2015_01
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Nutrition
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Fighting Cancer with a Ketogenic Diet by Ellen Davis For anyone who’s been diagnosed with cancer, diet matters. A growing collection of research suggests that a high-fat, lowcarbohydrate ketogenic diet is uniquely effective because it restricts the foods which contribute to cancer growth.
insulin reduces insulin-like growth factor 1 (IGF-1). Low IGF-1 levels then inhibit hormones such as tumor angiogenesis factor (TAF), a substance that cancer cells secrete to increase blood supply for themselves.
It has been established that cancer cells are dependent upon elevated levels of blood sugar (glucose) to survive. In fact, this dependence is so prevalent, oncologists use a glucose equivalent to find cancer in the body. It also indicates that factors which raise blood glucose are more likely to enhance cancer growth. One of those factors is the foods you choose.
Ketones are beneficial in other ways. Normal cells have mitochondrial processes in place to deal with free radical damage, and ketones enhance this repair process. In contrast, without mitochondria, cancer cells are more likely to sustain fatal injuries from free radicals. In fact, radiation therapy works by increasing free radical activity around cancer tissue. Recent findings in the journal Clinical Cancer Research clearly showed that being in nutritional ketosis enhances this destructive effect.
Foods high in carbohydrates (sugars and starches) raise blood glucose considerably. Excess protein consumption will also elevate blood glucose but to a lesser extent. However, fats such as oil and butter have almost no effect on blood glucose levels. This is why a ketogenic diet may be beneficial for cancer patients. It minimizes carbohydrate and protein intake while increasing fat intake. This combination results in lower blood glucose levels and an increase in blood levels of fat-derived molecules called ketones. In a process called nutritional ketosis, these ketones become an alternative fuel, taking over when glucose is low so that normal cell mitochondria can continue to function as cellular powerhouses. Ketosis is detrimental to most cancer cells because these cells have broken mitochondria. They can’t utilize ketones and are only able to burn blood glucose for energy. In fact, researchers at Boston College have reported that when ketone levels rise and glucose levels drop, energy for cancer cells gets scarce, and this affects their growth. The diet also targets insulin, the hormone which pushes glucose into cells. Since ketogenic diets lower blood glucose, they also lower insulin levels as the two factors rise and fall simultaneously. In a domino effect, lowering 28
Foods allowed on a ketogenic diet include natural fats like butter, coconut oil, avocado, macadamia nuts, and grass-fed beef tallow, lard, and duck fat. Since the amount of protein allowed is restricted, meals will be more satisfying if higher-fat meats like wild salmon and dark poultry such as duck are chosen. And finally, since carbohydrates on the diet are severely restricted, green leafy vegetables such as lettuce, cabbage, and kale are the best choices. For more information on adopting a ketogenic diet, visit ketogenic-diet-resource.com. Ellen Davis is the creator of KetogenicDiet-Resource. com, a website showcasing the research on the positive health effects of ketogenic diets. She has recently released the second edition of her ebook “Fight Cancer with a Ketogenic Diet”. She lives in Cheyenne, Wyoming and can be contacted at bugellen@gmail.com.
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Forget Fish Oil—Get Vectorized Omega-3s! TM
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EuroPharmaUSA.com 29 *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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Soup's On! Nothing nourishes the body and soul on a cold winter’s day quite like a bowl of steaming soup. While grabbing a can off the shelf may be convenient, nothing beats a pot of homemade soup brimming with the bounty of the season. So get out your soup pot or slow cooker and try one of our healthy, hearty soups tonight!
heat to low. Cover and simmer for 45 minutes or until the vegetables are soft. 2. Add the juice and spices. Cook, covered, on low for an additional 30 minutes to concentrate flavors. 3. Using an immersion blender, puree the soup until no solids remain. Serve immediately or store, covered, in the refrigerator. Per serving: 178 cal; 3g total fat; 24g carb; 6g protein; 66mg sodium
Lemony Lentil-Swiss Chard Soup Serves 6-8
This quick and easy soup is both grain-free and vegan, yet it serves up a healthy dose of fiber and protein in each delicious bowl. Ingredients:
1 cup brown lentils 2 cups water 6 cups chicken bone broth or organic stock Salt to taste 3 Tbsp olive oil 1 large onion, finely chopped Pinch of cayenne or crushed red pepper 4 garlic cloves, finely chopped ½ cup coarsely chopped cilantro 1 bunch green Swiss chard leaves, coarsely chopped ⅓ cup fresh lemon juice Directions:
Butternut Squash & Apple Bisque Serves 6-8
Sweet and savory, this creamy soup is gluten and dairy free. To make it a meal, top it with some shredded pork or chicken before serving. Ingredients:
1 medium butternut squash, peeled, seeded, and cut into 1-inch cubes 3 carrots, peeled and sliced 30
1 onion, chopped 8 cups chicken bone broth or organic stock 2 cups organic apple juice 1 tsp cinnamon ½ tsp thyme ⅛ tsp nutmeg Sea salt to taste Pinch ground pepper Directions:
1. Place vegetables in a large soup pot and cover with broth. Bring to a boil, reduce
1. In a medium saucepan, combine lentils with water, stock, and 1½ teaspoons of salt and bring to a boil. Cover partially and cook over moderately low heat until the lentils are barely tender, about 25 minutes.
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Bone Broth BASICS
YIELDS 8 CUPS Making your own broth from leftover bones is the ultimate budget friendly way to go gourmet. Plus it’s a wonderful source of amino acids and minerals like calcium and magnesium, as well as collagen for healthy joints and skin. When selecting the bones for your broth, pick high-quality bones from grassfed cattle, bison or lamb, pastured poultry, or wild-caught fish.
2. Meanwhile, heat the olive oil in a large skillet. Add the onion and red pepper and cook over moderately high heat, stirring occasionally, until the onion is lightly browned, 7 to 8 minutes. Add the garlic and cilantro and cook for one minute. Gradually add the chard and cook, stirring occasionally, until wilted. 3. Add the chard to the lentils, cover partially and simmer until thickened, about 15 minutes. Stir in the lemon juice and serve. Per serving: 231 cal; 6g total fat; 20g carb; 8g protein; 312mg sodium
Thai-Style Chicken “Noodle” Soup Serves 4
This Asian version of chicken noodle soup is paleo-friendly and a perfect way to chase away those winter blues. Ingredients:
1 Tbsp coconut oil 2 cloves garlic, minced 1 Tbsp ginger, peeled and minced 1 stalk lemongrass, crushed ½ tsp Thai red chili paste, or more to taste 6 cups bone broth or organic chicken stock 1 Tbsp fish sauce
2 Tbsp coconut aminos 1 carrot, cut into thin ribbons ½ head napa cabbage, sliced into thin ribbons 1 cup baby bok choy, thinly sliced 1 pound organic chicken breast, cooked and shredded Salt and pepper to taste Lime wedges (optional) Directions:
1. In a large saucepan, heat the oil over medium-high heat. 2. Add the garlic, ginger, lemongrass, and chili paste and sauté for about 30 seconds. 3. Add the broth, fish sauce, and coconut aminos. Stir to blend well and bring to a boil. 4. Gently slide the vegetables into the bubbling broth and cook for about 7 minutes or until tender. 5. Add the chicken and reduce heat to low. Cook for an additional 5 minutes. 6. Season to taste with salt and pepper. Serve immediately with the lime wedges. Per serving: 288 cal; 11g total fat; 5g carb; 31g protein; 147mg sodium
INGREDIENTS 2 pounds of bones 1 onion 2 carrots 2 stalks of celery 1 bunch parsley 2 cloves garlic 8 cups of water (more if needed) 2 Tbsp apple cider vinegar Sea salt and pepper to taste DIRECTIONS 1. Place the bones and vegetables in a large soup pot or slow cooker. Add water to the pot, making sure the bones and vegetables are fully submerged. 2. Add the apple cider vinegar. 3. If cooking on the stove, cover and bring to a boil over high heat. Skim off the scum, and reduce heat to a low simmer. Cook, covered, for 12 to 24 hours, or until the bones are soft. Check occasionally and add more water if needed to keep the bones and vegetables submerged. If using a slow cooker, cover and cook on low for 8 to 24 hours. 4. Strain the soup to remove bones and vegetables. Return to the pot and season with salt and pepper to taste. 5. You can drink the broth as is or use it as the basis for broth-based soups. Store in the refrigerator or freezer for later use. Note: when chilled, bone broth will become gelatinous due to the high collagen content. Per cup: 69 cal; 4g total fat; 1g carb; 6g protein; 233mg sodium 31
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SMART SHOPPER
NATURAL
DENTAL HEALTH Finding natural dental products that keep your teeth healthy and bright is easier than ever. Check out why it’s important to choose natural dental health products and the best ingredients to look for. What’s in Your Toothpaste? Have you ever looked at the ingredients in a tube of toothpaste? You’ll likely see a lot of chemicals that might make you think twice about that drugstore brand. Here are a couple of the most controversial ones: Triclosan: Animal studies suggest that triclosan is a hormone disruptor. It may also contribute to antibiotic-resistant bacteria. Yet you can find it in some toothpastes on drugstore shelves. Polyethylene Plastic: Those pretty speckles you see in toothpaste could be colored plastic—and dental hygienists are finding them embedded in patients’ gums. What’s more, that plastic washes down the drain and into our water supply. Microscopic bits of this plastic have been found in the great lakes and other watersheds. Due to public pressure, manufacturers have stated that they’re phasing it out of toothpaste, but that may be a year or two down the road. Look for polyethylene in the ingredient list. Sodium lauryl sulfate: Toothpaste often includes this ingredient as a foaming agent, but it can be irritating and cause sores on the inside of the mouth. What about Fluoride? Fluoride has long been added to many toothpastes and is commonly present in municipal tap water. But fluoride is toxic at high levels, and some researchers are concerned with continued exposure to low levels over time. Dental and skeletal fluorosis, neurotoxicity, and changes in glucose metabolism may be among the side effects of fluoride use. With its inclusion in water supplies and dental products, it can be difficult to tell if you’re getting too much. 32
Bite Into Natural Alternatives for Dental Health You can find toothpaste and other oral hygiene products without these worrisome ingredients. Some natural brands contain healthy ingredients that aren’t just safe, they have shown comparable benefits in fighting oral bacteria that can lead to tooth decay. Here are a few ingredients to look for: Essential Oils: Due to their antimicrobial properties, clinical studies have found that mouthwashes containing essential oils can be effective in reducing plaque and gingivitis. Look for a product that contains cinnamon oil, which has shown good results in scientific studies. Other essential oils that may help include peppermint, tea tree, thyme, and clove. Calendula: The extract of calendula (pot marigold) is often found in natural toothpaste and mouthwashes because of its antimicrobial and anti-inflammatory effects. In one placebocontrolled study, those using a toothpaste with calendula extract for one month showed a 33 percent reduction in plaque compared to a 10 percent reduction in the placebo group. Gingivitis was reduced 46 percent and 18 percent respectively.
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Green Tea: The polyphenols in green tea have been studied for a multitude of healthful effects, including dental health. The catechins in green tea may inhibit dental pathogens and protect periodontal tissue. Green tea may also act as an antiinflammatory and affect the pH value of saliva and dental plaque, which can play a role in enamel erosion. If you’re not a tea drinker, you can find green tea as an ingredient in some natural mouthwashes and toothpastes. Keep that Toothy Grin Take a walk down the dental aisle at your local health food store and you’ll find plenty of great dental products without potentially harmful ingredients. Try something on your own or ask for a recommendation. With all the options, it’s easy to keep your pearly whites naturally clean and bright.
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ALT ERNATIVE
MEDICINE CHEST
LIFESTYLES
JUMPSTART
Your Metabolism!
As we begin a new year, many of us are starting a new exercise or weight loss program. A healthy metabolism can go a long way to helping you reach your goals. Your metabolism is how your body converts the food you eat into energy— or how fast your body burns calories. Here are a few ingredients to look for when choosing dietary supplements to keep your body’s engine humming.
Ashwagandha:
B Vitamins:
A traditional Ayurvedic These vitamins—especially herb, ashwagandha (Withania somnifera) is considered an vitamins B6, B12, and folate—are essential for adaptogen, which helps the body adapt to stress converting food into energy that your cells and promotes balance and stability in body can use. If you’ve upped your activity systems. In addition to fighting stress level, research suggests that you and anxiety, ashwagandha has been may require more of them. studied for improving stamina and B vitamins are used in the athletic performance. Research synthesis of hemoglobin and This Peruvian super plant suggests that it improves amino acids in the body. grows exclusively at high altitudes in hemoglobin and red blood They’re also important the Andes Mountains where, according cell count and modulates to the production of to legend, Incan warriors used it to make cortisol levels. In one neurotransmitters, them strong for battle. Today, maca is becoming double-blind, placebowhich regulate chemical increasingly popular for its energizing and controlled study soon to be reactions in the performance enhancing effects. Classified as an published in the International brain, making them adaptogen, maca is also used to enhance sexual Quarterly Journal of Research important for mood and desire and improve mood. It may be just the thing in Ayurveda, athletic adults metabolism. If you’re to give you more energy as you start a weight loss who were given 600 mg of going to supplement, it or exercise plan. You can find maca as a powder ashwagandha per day for makes sense to choose you can add to smoothies and other foods twelve weeks increased their B vitamins in their or as a supplement in tablets or capsules. maximum aerobic capacity most absorbable Herbalists often suggest taking 750 mg (VO2 max) by 13 percent form, such as the of maca two to six times daily. and significantly improved methylcobalamin their quality of life score on a form of B12. standard questionnaire compared to Dosage levels for the placebo group. A typical herbalist the different B recommendation for ashwagandha is vitamins vary. 300–400 mg three times daily.
Maca:
Iodine:
Since the 1970s, iodine levels in American adults have decreased by 50 percent. We don’t use as much table salt as we used to, plus chemicals like chlorine and fluoride can block iodine receptors. But iodine is essential for the production of triiodothyronine (T3) and thyroxine (T4). T3 and T4 are hormones produced in the thyroid gland that control metabolism. Low-functioning thyroids are more common than you might think, especially in women, so supplementing with iodine may be a good idea, especially if you put on weight easily, are extra sensitive to cold, or suffer from fatigue. Physicians familiar with iodine recommend 12.5 to 25 mg of iodine per day.
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Ginseng:
Panax ginseng is a botanical with a long history of use in traditional Chinese medicine, where it’s well known for its restorative qualities. Ginseng is an adaptogen—it helps the body adapt to stress and normalizes the body’s processes. Scientific research suggests that ginseng helps preserve mitochondrial integrity and protects muscle from exercise-induced oxidative stress. Ginseng may also improve glucose metabolism and suppress appetite. Dosages of ginseng can vary greatly depending on standardization. When standardized at 8%, natural medicine experts recommend a dosage of 100–200 mg per day.
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CoQ10:
Coenzyme Q10—CoQ10 for short— is found in every cell in the body and helps them produce energy. Best known for its cardio-protective qualities, CoQ10 acts as an antioxidant in cell membranes and lipoproteins, and it also reduces inflammation. CoQ10 levels in the body decrease with age, and supplementing with CoQ10 may improve muscle performance and strength in older individuals. CoQ10 supplements may be particularly helpful to those who take statin drugs as statins decrease CoQ10 levels in the body. When considering a CoQ10 supplement, look for one that uses ubiquinol, the reduced form of CoQ10. Ubiquinol is better absorbed than ubiquinone, the oxidized form of CoQ10. Although some clinical studies for neurological diseases have used dosages up to 1200 mg of CoQ10 per day, natural practitioners often recommend 100 mg per day for healthy individuals.
Green Tea:
Chock-full of antioxidants and nutrients, green tea should be a staple if you’re trying to lose weight or amp up your exercise program. Green tea includes high concentrations of polyphenolic compounds, especially catechins like epigallocatechin gallate (EGCG) that may improve your body’s ability to burn fat. Green tea may also positively affect exercise capacity. In a 48-hour, double-blind study, those who received EGCG supplements increased their maximum oxygen uptake (which is associated with endurance) compared to those taking a placebo. Caffeine may amplify the effects of green tea, but if you’re concerned about caffeine, choose a decaffeinated tea or supplement, which still has benefits. The typical dosage for green tea extract is 125–250 mg providing 50–70 mg of EGCG two to three times per day or drink green tea throughout the day.
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T
PER
EX
R E N
R O C
GET FIT WITH
HIIT Short-burst training gets you fitter faster
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During a subsequent trial, Canadian researchers at the University of Guelph discovered why this occurred. It turns out that HIIT not only builds skeletal muscle, it’s a powerful way to increase that muscle’s ability to torch both fat and carbohydrates. Other studies have found that short bursts of intense activity also boast metabolic and cardiovascular benefits similar those seen in people who partake in endurance exercise—but in just a fraction of the time. HIIT exercise may also be key to lowering your risk of diabetes. Studies show that alternating 30 seconds of intense cycling with 4 minutes of rest for 15 to 30 minutes improved the transport of blood sugar. In one trial, both sedentary and active adults saw insulin sensitivity improve
researchers found similar results for fasting glucose plus better insulin sensitivity after 12 weeks of HIIT.
within the span of just two weeks of beginning a HIIT cycling routine.
a group experience or decide to go solo, HIIT can help you hit your goals in mere minutes instead of hours.
What’s the easiest way to incorporate HIIT into your exercise routine? Start with an activity you enjoy. If you like cycling, alternate between 30 to 120 seconds of intense effort that leaves you breathless. Slow to an easy pace for 1 to 2 minutes. Repeat this cycle five or six times for up to 20 minutes. To keep you accountable, track your time with the stopwatch feature on your smart phone. You can also try an indoor cycling class that includes HIIT. Is running your thing? Sprint as fast as you can for 200 meters, then walk for 400 to 600 meters and repeat. Or sign up for a HIITbased boot camp. Whether you opt for
by Holly Lucille, ND, RN It’s no secret that exercise is the best way to get healthy and shape up. But who has time to spend hours sweating at the gym? According to recent studies, you may not have to. Short bursts of all-out exercise followed by a rest period— better known as high intensity interval training or HIIT—is proving to be more effective at torching fat, boosting glucose metabolism, and building cardiorespiratory fitness than an hour on the treadmill. Need evidence? Consider this well-cited study by researchers at Laval University in Quebec. Participants were divided into two groups—a long-duration exercise group and a short-interval exercise group. The long-duration group cycled continuously at a moderate pace for up to 45 minutes. The short term group, on the other hand, cycled at all-out effort for just 15 to 90 seconds, resting in between sets to allow their heart rate to return to 120 to 130 bpm. As expected, the duration group burned twice as many calories as those doing the short-burst exercise. But surprisingly, the HIIT group lost nine times more fat for every calorie burned. 36
In another study, individuals with pre-diabetes or type 2 diabetes experienced rapid reductions in the major indicators of metabolic syndrome after participating in a HIIT elliptical program three times a week. After 12 weeks, the researchers observed a significant improvement in fasting blood sugar levels, waist and hip circumference, leg lean body mass, resting heart rate, and blood pressure. Chilean
Holly Lucille, ND, RN is a nationally recognized licensed naturopathic physician, author, educator, and certified CrossFit instructor. Dr. Holly has a private practice in Los Angeles called Healing from Within Healthcare. She is a frequent contributor to several publications, hosts the “Dr. Holly Lucille Show: Mindful Medicine” on RadioMD, and provides natural health videos at her website, drhollylucille.com.
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Get Into the Swing of
KETTLEBELLS When done correctly, kettlebells—which vary in size and weigh from 5 to 203 pounds— work every muscle in your body. Their unique shape requires you to hold the weight in a neutral position, which discourages the hyperextension of your arms. You end up working more muscle groups because the muscles are required to hold the kettlebell in the proper position throughout the exercise. Along with building lean muscle mass (the same muscle mass that helps you burn calories more effectively), kettlebell training actually rearranges your body’s response to exercise. A study at the University of North Texas showed that kettlebell swings, which require little upper body strength, boosted the level of natural muscle-building growth hormone, even 30 minutes after completing the routine. This was after a set of 30 second kettlebell swings alternated with 30 seconds of rest—an easy addition to anyone’s schedule. Kettlebell exercise is something you can do readily enough at home, but it’s a good idea to find a qualified instructor to show you the proper form and set up a HIIT program tailored specifically for you. You’ll discover a whole world of new moves: American and Russian swings, snatches, cleans, presses, and more that will fit into your newly trim schedule.
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STAY STRONG,
keep f lexible
Arthocin
®
Your team for joint comfort and health:* • Clinically-studied BCM-95 ® curcumin • BosPure® boswellia • Devil’s claw extract • Traditional Amla EuroPharmaUSA.com
*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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The Comfort of F
Comfrey
or centuries, comfrey poultices were the go-to treatment for wounds, bruises, and even broken bones. Popularly called knitbone, bruisewort, and boneset, the Latin name for comfrey, which is Symphytum officinale, means “make grow together.” Because of its high concentration of allantoin and other healing compounds that help stimulate tissue regeneration, comfrey is still a prized botanical that’s now backed by clinical trials for a variety of traumas. Comfrey: The Wound Warrior Whether it’s a cut, scrape, or other type of everyday wound, accidents happen. That’s when comfrey can help speed healing. This was shown in a 2007 double-blind, randomized Czech study of 278 people with fresh scrapes from either a sports injury or household accident. Participants were told to apply one of two different comfrey creams— one containing 10 percent comfrey and the
other containing just 1 percent—every day and cover it with a sterile dressing. The results for those in the 10 percent comfrey group were surprisingly fast and dramatic. The wound area was reduced by nearly 50 percent just a day and a half after starting treatment. It took another full day for the same amount of healing to occur in the lower-dose group. Overall healing of the wounds in the higher-dose group was accelerated by an impressive 42 percent. Plus, the comfrey cream was extremely well tolerated by all of the participants during the 10-day observation period. Better Relief for Back Pain Another clinical study in the journal of Advances in Therapy, which was conducted at Charles University in Prague, Czech Republic, evaluated how well the same comfrey cream worked on muscle pain— specifically for lower or upper back pain. In this study, 215 patients applied two to three grams of either the 10 percent comfrey cream or the 1 percent reference product three times daily for 8 to 10 days. The researchers found that the comfrey
Creating a Better Comfrey Cream While comfrey is packed with beneficial compounds that can soothe sore muscles and heal the skin, some varieties naturally contain high levels of pyrrolizidine alkaloids, substances that may lead to liver damage or death. Fortunately, a new PA-free cultivar of 38
comfrey is being grown in the foothills of the Bavarian Alps. Classified as “Trauma Comfrey” by the European Plant Variety Office, this unique form of the herb is available as a safe and effective cream for topical use. To maximize its benefits, look for a Trauma
Comfrey cream that includes choline, rosmarinic acid, and allantoin from the blossoms, stems, and leaves of the plant. It’s also wise to choose a formulation designed to penetrate the deeper layers of the skin where it can truly benefit the tissues and muscles for optimal healing.
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The New ‘RICE’
LIFESTYLES
Doctors have long advised patients with back pain, sprains, and strains to treat their injury with a simple four-step process known as RICE that includes taping or binding the injury to create compression. Here’s an updated version of RICE which may actually speed the healing process even more:
I ce the injury as soon as possible for 20 minutes every hour.
cream was significantly more effective than the reference product halfway through treatment and also at the end of the study. In a global assessment, the investigators rated the effectiveness as good or very good in more than 93 percent of those in the comfrey group compared to just 59 percent of those using the reference product. They concluded that, thanks to comfrey’s antiinflammatory and analgesic properties— as well as the herb’s safety profile— topically applied comfrey is an effective treatment for muscle aches and pains. Whether it’s an abrasion, a pulled muscle, or even joint pain, having a tube of comfrey cream in the medicine cabinet, first aid kit, or gym bag can provide fast relief. And because studies show that it’s safe for children as young as four, it’s the perfect remedy for every active family.
C
FUN FACTS
R I Rest the injured area.
Comfrey cream should be applied after icing, and continued three times per day until the injury has healed.
E
Elevate the inured area above the heart to limit swelling.
Greek
• Comfrey was used by such notable as Herodotus, Nicander, Galen, and Dioscorides to stop bleeding, treat bronchial problems, heal wounds, and mend broken bones.
physicians
comfrey baths
•D uring ancient times, were popular before marriage to repair the hymen and restore virginity.
Irish potato famine
• During the of the 1840s, an Englishman named Henry Doubleday became convinced that the world could be saved from hunger and suffering by using comfrey. He established a charitable organization to research the cultivation and use of the plant that exists to this day and continues to publish pamphlets and books on its usage.
• Comfrey was standard issue in the given to soldiers during World War II.
first aid packs
Finding the Right Formula Whatever your ailment—wound care, sprains, or back pain—make sure you choose a comfrey preparation that is not only free from toxic PAs but one that’s also formulated for maximum absorption. Some comfrey ointments are made with a base of olive oil,
beeswax, or petrolatum. These products simply sit on the surface of the skin. To get the full benefit of comfrey’s healing powers, opt for a cream designed to penetrate into the deeper layers of the skin where the herb's phytochemicals can directly impact your joints,
muscles, and tissues. Look for a Trauma Comfrey cream that includes with choline, rosmarinic acid, and allantoin from the blossoms, stems, and leaves of the plant (not the root).
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LIFESTYLES
Herbal HELPERS
FREEZE OUT
Joint Pain
Natural remedies to cool the pain
Y
ou don’t need to see a foot of snow on the ground or feel the bone-chilling air to know it’s winter. Your joints are sending the message, loud and clear. Getting out of bed in the morning is more difficult in winter—your knees protest the minute your feet hit the floor. It makes you want to just forget the whole thing and sleep until spring! Joints Under Pressure Researchers have a few theories on why your joints hurt more during the winter months. Barometric pressure, the pressure exerted by the weight of the atmosphere, is the most likely culprit. The explanation is a bit counterintuitive. In winter, barometric pressure is lower. Low pressure exerts less pressure on inflamed tissue, allowing it to swell more, and, in turn, cause more pain in joints. Another possible reason for increased joint pain is that you’re likely getting less exercise. Exercise actually benefits joints by easing stiffness and enhancing strength and flexibility— all important considerations when managing joint pain. In one recent study, patients with osteoarthritis were put on an exercise plan that targeted strengthening and stretching the hamstrings and quadriceps. After 12 weeks, they had significantly less pain and stiffness, plus better range of motion in the knees. A Flurry of Herbal Helpers Okay, so you’ve scorned the couch—at least most of the time—but you still hurt. Popping aspirin, acetaminophen, and ibuprofen like they’re candy isn’t the best—or the safest— solution. Curcumin, the active component in turmeric, has shown a wide range of joint-friendly activities, including antioxidant and anti-inflammatory properties. This vibrant
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yellow compound works on multiple inflammation pathways, including NF-ĸB and COX-2, to help soothe even chronic inflammation. One clinical study showed that curcumin reduced C-reactive protein, a blood plasma protein that rises with inflammation, by 52 percent after eight weeks. Taking a supplement with curcumin in it seems like a nobrainer, but standard curcumin is absorbed poorly. You might have to take grams and grams of it to feel any benefit. Fortunately, a high-absorption curcumin has been created by blending micronized curcumin extract with turmeric essential oils. Listed on ingredient labels under the name BCM-95, this formula has up to 10 times better absorption and significantly greater blood retention than standard curcumin extracts. Another traditional anti-inflammatory herb long used for joint pain is boswellia. Also known as frankincense, boswellia is a specific inhibitor of 5-LOX, an enzyme that activates inflammation-inducing leukotrienes. The most potent inhibitor of 5-LOX in boswellia is a boswellic acid known as AKBA (Acetyl-11-keto-B-boswellic acids). Look for boswellia extracts standardized to at least 10 percent AKBA. Some unstandardized boswellia extracts have very low levels of AKBA—as little as one percent.
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Two other ingredients that should be part of your winter joint pain arsenal are vitamin D and calcium fructoborate. New research has shown that people with inflamed joints are often vitamin D deficient. One study of postmenopausal women showed an inverse correlation between vitamin D concentrations in the blood and joint pain. We get vitamin D naturally from the sun, but that can be a problem if you’re bundled under layers of clothes or live in northern latitudes. Adding a daily supplement can ensure you’re getting all of the D you need. Calcium fructoborate is a highly absorbable, plant-derived boron complex with powerful antiinflammatory properties. In a 2014 double-blind, placebo-controlled clinical trial, supplementing with fructoborate reduced joint discomfort after just two weeks. Fructoborate may also help the body absorb vitamin D, so look for supplements that combine the two. When your joints feel like they’re on fire despite frigid temperatures, supplementing with natural remedies like curcumin, boswellia, vitamin D, and fructoborate can help extinguish the flames. Add in joint-friendly exercise several times a week to survive—and thrive—during even the coldest days.
LIFESTYLES
Winter Tips to Ease Arthritis Embrace the ice: Even though you might want to
stay by a warm fire, you shouldn’t shun the cold when it comes to joint pain. Icing the affected area for about 15 minutes at a time can help ease pain and inflammation.
Watch your diet:
Processed foods, simple carbohydrates—like those in white bread—and excess sugar can feed inflammation in your body. Stick to fruits and vegetables, healthy proteins and fats, and limited complex carbohydrates to keep your joints nourished.
Up the H O:
It’s easy to forget about drinking 2 water in the winter but an adequate intake of fluids helps to make sure that your joints are properly lubricated. Aim to drink half of your body weight in ounces of water each day.
Strike a pose: Yoga helps stretch and strengthen
muscles, which can reduce pain and improve flexibility. It’s also a perfect exercise to do indoors when the weather’s not great.
Wrap it up: A snug wrap with athletic tape can help give extra support to the joint. Some experts recommend a heated wrap to relieve discomfort and help you relax.
Everyday support, no matter what life brings your way
Bacteril
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Immune System Support*
Bacteril combines four amazing ingredients you won’t find anywhere else—the concentrated plant oils of cinnamon, thyme, clove, and oregano that help keep your defenses strong.* Bacteril—the perfect choice—whatever you do, wherever you go: • Hectic travel • Long hours • New foods • Challenging environments • Every day stresses
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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.
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LIFESTYLES
Comfrey Cream
Work Hard. Play Hard. Every Day. Traumaplant.
The Only Comfrey Cream FREE of Toxic Liver Pyrrolizidine Alkaloids (PAs) in the United States From Freshly Harvested Blossoms, Stems and Leaves
ONE TUBE DOES IT ALL TOPICAL CREAM
Imagine a comfrey cream with a pleasing, natural scent that absorbs quickly, and never leaves a stain... Sound too good to be true? It isn’t.
EuroPharmaUSA.com
43 ©2014
Good Health TM
LIFESTYLES
See What Actual Users Are Saying…
JoAnn, NJ
Jeffrey, MO
Life-changing results with Curamin! Crissy W, CT
What’s your Curamin story? Tell us at Curamin.com!
Available at Your Local Health Food Store
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Does not interfere with stomach, liver or kidney function. † Occasional muscle pain due to exercise and overuse *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
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