Good Health Lifestyles - Winter 2024 by Good Health Lifestyles

CATCH OUR BEST FISH RECIPES! PAGE 26 LIFESTYLES Good Health TM

WINTER 2024

LIFEST LIFE STYL YLES ES

Timely Tips

FOR WINTER WELLNESS PAGE 18

NUTRIENTS FOR HEALTHIER JOINTS PAGE 28

MANAGING HYPOTHYROIDISM

THE TROUBLING NEW HEART HEALTH MARKER

EASE

RHEUMATOID ARTHRITIS PAIN NATURALLY

PAGE 16

COLDWEATHER CANINE CARE VOLUME 11, ISSUE 0124

WHAT YOU NEED TO KNOW

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contents

FEATURES

GOOD EATS

18 Lock In Winter

26 Fabulous Fish! Tasty ways to catch those healthy omega-3s.

Wellness

Top tips for a healthier season. 22 6 Ways to Live Well

with Hypothyroidism

Take control with our comprehensive guide.

IN EVERY ISSUE 8 News You Can Use 30 Hot Topics 32 Know Your Nutrients

36 Research Roundup

DEPARTMENTS 12

HEALTH MAKEOVER

The New Heart Health Marker

Discover why your TG/HDL ratio matters. 4

34 16

IN DEPTH

Fight Back Against Rheumatoid Arthritis Tame symptoms naturally. 24

INSIDE ANIMAL HEALTH

Winterize Your Fur Baby Keep pets safe and comfy in the cold. 28

ALTERNATIVE MEDICINE CHEST

Natural Nutrients for Joint Support 5 supplements for better joint function. 34

FITNESS

Joint-Friendly Exercises 4 workouts to keep you moving.

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IF YOU LOVE YOUR HEART, PROVE IT. Terry Naturally® has exactly what you need to support every facet of cardiovascular health. Check out these three customer favorites for a safe, effective way to keep your heart in optimal health.* Choose the best support available:* Terry Naturally. MONEY-BACK GUARANTEE †Supports healthy levels already within normal range. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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EDITOR'S CORNER As we head into a new year, many of us turn our thoughts to making a few healthy changes. And, those changes couldn’t be more important, especially as new viruses emerge. But adopting a handful of healthy habits can provide protection all season long. Looking for details? Flip to page 18 for our guide to winter wellness. But sometimes health problems aren’t just seasonal. That’s particularly true for anyone with a sluggish thyroid. From testing to tackling symptoms, Dr. Jacob Teitelbaum gives you the 411 on common sense strategies for managing this often frustrating autoimmune disease. The New Year is also a great time to check your ratio of triglycerides to HDL (good) cholesterol, with new research showing that a high ratio can elevate your risk of heart disease or metabolic problems. In “The New Heart Health Marker,” you’ll get all the intel about this new risk factor, as well as tips for bringing your ratio into a healthy range. We’re also taking a deep dive into joint health. In these pages, you’ll find a wealth of information on effective inflammation-fighting supplements for rheumatoid arthritis, nutrients to ease joint pain, and our best tips for exercising with osteoarthritis. And don’t forget your furry friends! Check out page 24 for easy ways to protect your pets all winter long.

LIFESTYLES

EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels Michele Cagan COPYEDITOR

Brandon DuVall CONTRIBUTING WRITERS

Dr. Jan McBarron Dr. Lynn Wagner Dr. Holly Lucille Dr. Jacob Teitelbaum Dr. Carrie Donahue Carol Ann Weber EDITORIAL OFFICES

10040 W. Cheyenne Avenue Suite 170-161 Las Vegas, NV 89129 editorial@goodhealthlifestylesmag.com PUBLISHER

VISIT OUR WEBSITE:

GoodHealthLifestylesMagazine.com For general inquiries, email: info@goodhealthlifestylesmag.com

As we head into January, grab a cup of tea and curl up with this issue. It’s a great first step toward a healthier winter. Who knows? The changes you make this season just might be the beginning of a life-long journey toward your best health yet!

ViewALL ISSUES on www.Issuu.com

Yours in health and happiness,

GHL257_01_2024

Published by FreshLife Media, 10040 W. Cheyenne Avenue, Suite 170-161, Las Vegas, NV 89129. ©FreshLife Media. 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.

Kim Erickson EDITOR-IN-CHIEF

Good Health

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ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

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WELCOME TO

Are you ready to learn how anyone can use natural medicines, safely and effectively, to improve their health? You’ll love TTN Publishing, my newest endeavor to bring you cutting edge research on powerful, health-supporting botanicals. Simply search “Terry Lemerond” on Amazon and you’ll see all the books I’ve co-authored with top alternative doctors from around the world. These educational books, supported by powerful scientific research, contain all the information you need to live a life of vibrant health. In Good Health, Terry Lemerond

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DOES EATING HEALTHY ACTUALLY SAVE YOU MONEY? TM

NEWS YOU CAN USE

FOR STRENGTH TRAINING, ANY RESISTANCE WILL DO

Choosing a strengthtraining routine can be a heavy task. But here’s a load off: It doesn’t matter what type of strength-training workout you do; what matters is that you do one and that you’re consistent with it. A report published in the British Journal of Sports Medicine shows that all forms of resistance training are beneficial, including body-weight exercises such as push-ups, squats, and lunges. The researchers determined that the amount of weight you lift—either heavy or light weights— isn’t important either. Instead, lifting any weight you’re comfortable with as many times as you can is enough to build strength and muscle. Not sure where to start? Talk to a certified trainer to help you choose a routine that’s right for you. Currier B. Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine. 2023.

A healthy diet means a bigger grocery bill, right? Not so fast say researchers at the University of South Australia. Based on a recent comparison, opting for a healthy way of eating like the Mediterranean diet may actually cost you less at the grocery store. University researchers evaluated the shopping lists of the Mediterranean diet, which focuses on fresh fruits and vegetables, lean protein, and healthy fats, and the typical Western diet, full of high-fat, high-sugar, and ultra-processed foods. For two older adults, the cost of the healthy Mediterranean diet came in at $135 per week—$22 less expensive than the standard Western diet, which was $157. This is clear evidence that eating a typical Western diet isn’t just bad for your health; it’s bad for your wallet. Bracci EL. Developing a Mediterranean Healthy Food Basket and an Updated Australian Healthy Food Basket Modelled on the Australian Guide to Healthy Eating. Nutrients. 2023;15(7):1692.

Walking just

3967 steps

a day starts to reduce your risk of dying from any cause. Banach M. The association between daily step count and allcause and cardiovascular mortality: a metaanalysis. European Journal of Preventive Cardiology. 2023;zwad229.

WALTZ YOUR WAY TO A HAPPIER LIFE

Who ever said dancing the night away wasn’t good for your health? It’s not only great physical activity, but new evidence suggests that dancing and other group-based performing arts can reduce anxiety and depression symptoms. After reviewing 12 studies involving 669 participants, researchers noticed a wide range of benefits for those diagnosed with anxiety, depression, or both. Their analysis showed that group-based performing arts therapies can improve symptom severity, functional communication, social participation, overall wellbeing, and quality of life. Dance in particular was shown to significantly improve depression and anxiety levels, but music, art, theater, and martial arts were also effective treatments. Barnish MS. Group-based active artistic interventions for adults with primary anxiety and depression: a systematic review. BMJ Open. 2023;13:e069310.

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AVOID ATHEROSCLEROSIS WITH THESE FOODS TM

NEWS YOU CAN USE

REDUCE BLOOD PRESSURE WITH THIS EXERCISE TYPE

There is one type of exercise you should incorporate into any workout routine, especially if high blood pressure is of concern. Isometric exercises—like planks and wall squats— can have a big impact on lowering your BP numbers. In fact, a recent metaanalysis suggests that these exercises can lead to a greater reduction in blood pressure than nearly any other exercise type, including highintensity interval training (HIIT) and aerobic exercise. Isometric movements involve engaging your muscles for a set time. They’re easy to perform and you can do them almost anywhere, no weights necessary. Other moves include the glute bridge, calf raise, and superman hold. Edwards JJ. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomized controlled trials. British Journal of Sports Medicine. 2023.

Eating fruits and vegetables is good for your heart. Eating fruits and vegetables high in carotenes is even better. According to a recent Clinical Nutrition report, incorporating carotene-rich foods like carrots into your diet can reduce your risk for atherosclerosis, which is a major risk factor for cardiovascular diseases. In a study of 204 men and women aged 50 to 70 years old, those who had higher concentrations of carotenes in their blood had less plaque buildup in their arteries. This was particularly true for women, who showed more commitment to the diet and therefore even higher carotene concentrations. Other foods boasting heartsmart carotenes? Broccoli, spinach, sweet potatoes, cantaloupe, and apricots. Bujosa F. Total carotene plasma concentrations are inversely associated with atherosclerotic plaque burden: A post-hoc analysis of the DIABIMCAP cohort. Clinical Nutrition. 2023;42(7):1168–74.

GOOD ORAL HEALTH = GOOD BRAIN HEALTH

Here’s a good reminder to brush up on your oral hygiene habits: According to NIH data, almost half of adults aged 30 and older have some form of gum disease like gingivitis. That’s bad news since a recent Japanese study suggests that poor oral health could contribute to cognitive conditions like dementia and Alzheimer’s disease. The study’s authors found that gum disease combined with tooth loss can affect the hippocampus, the area of the brain crucial for memory and learning—and one of the first areas hit by Alzheimer’s. They noted that for middle-aged and older adults with mild gum disease, having fewer teeth was associated with a faster rate of brain shrinkage. But for those with severe gum disease, more teeth actually led to quicker shrinkage.

Yamaguchi S. Associations of Dental Health With the Progression of Hippocampal Atrophy in Community-Dwelling Individuals: The Ohasama Study. Neurology. 2023.

1 in 5

“healthy” people have the metabolism of a prediabetic. Kaufman JM. Screening for Impaired Glucose Homeostasis: A Novel Metric of Glycemic Control. Mayo Clinic Proceedings: Digital Health. 2023;1(2):189–200.

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that circulates in the TG/HDL ratio by your bloodstream dividing a person’s total A high TG/ and acts as an triglycerides by their HDL ratio can important source HDL cholesterol level. point to a of energy. But if For example, if your greater risk your triglycerides triglyceride level is 150 of developing are too high, and your HDL level is cardiovascular your risk of heart 50, your TG/HDL ratio or metabolic disease, stroke, would be 3:1. disease. and metabolic syndrome goes up. Ideally, your ratio HDL (good) cholesterol, on should be 2:1 or less. A ratio higher the other hand, helps clear than that indicates that you’re on LDL (bad) cholesterol from a path toward developing serious your blood. Since this helps cardiovascular disease. to prevent atherosclerosis, a narrowing and stiffening of High TG/HDL Increases arteries due to the buildup Your Health Risk of plaque, the higher your HDL levels, the better. Even if you don’t currently have any health issues, a high TG/HDL ratio Recently, scientists discovered that, by can point to a greater risk of developing looking at these two numbers together, cardiovascular or metabolic diseases. they could predict the risk of serious Research shows that a ratio higher cardiovascular disease in otherwise than 2:1 could lead to: healthy people. They calculated

The New Heart Health Marker Could an unhealthy TG/HDL ratio spell trouble for you? by Jan McBarron, MD, ND We’ve all heard of people who’ve suddenly experienced a life-threatening heart attack or stroke, despite seeming fit and healthy. The truth is, even people who look outwardly healthy can have serious cardiovascular risk factors that fly under the radar. While cholesterol and blood pressure may be the first things that come to mind, researchers have pinpointed another risk factor that can predict coronary heart disease long before a serious cardiac incident occurs—your triglyceride to HDL cholesterol ratio, or TG/HDL. The good news is that once you know your TG/HDL status, you can take steps to keep your ratio in the healthy range and reduce your risk of a cardiovascular emergency.

What Exactly Is TG/HDL? Both triglycerides and HDL (highdensity lipoprotein) cholesterol play key roles in heart health, but they work in different ways. Triglycerides are a type of fat

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• Atherosclerosis • Coronary heart disease • Heart attack • Insulin resistance • Stroke • Type 2 diabetes

systemic inflammation. But to get the best results, look for a clinically studied amla fruit extract in a 25:1 ratio and standardized to contain at least 35 percent polyphenol content.

In addition, high TG/HDL ratios predict worse outcomes if you do suffer from a cardiac event like a heart attack.

Olive leaf extract

Three Proactive Botanicals Help Lower Your TG/HDL Luckily, early detection can give you the opportunity to improve your ratio and your overall cardiovascular health. And the best way to accomplish this comes straight from nature.

Amla Officially known as Emblica officinalis and commonly called Indian gooseberry, amla has been a staple of Ayurvedic medicine for thousands of years. Packed with antioxidant-rich polyphenols, amla delivers dozens of health benefits including blood sugar management, improved liver health, and digestive tract protection. But amla also acts as a cholesterol- and triglyceride-balancing superstar. A 2019 study published in the journal BMC Complementary Medicine and Therapies showed that amla has a profound effect on cholesterol, triglycerides, and other measures of heart health. In this randomized, double-blind, placebo-controlled clinical trial, amla reduced the TG/HDL ratio by 39 percent in just 12 weeks. Plus, the herb significantly improved other risk factors including LDL cholesterol and C-reactive protein, a marker for 14

The leaves of the olive tree deliver powerful heart health benefits, largely Grape seed due to a unique compound called extract oleuropein. Well known for its ability to improve blood pressure, blood sugar, and inflammation, oleuropein also This extract contains powerful works to reduce the TG/HDL ratio. In plant chemicals called oligomeric one 2022 analysis of 12 randomized, proanthocyanidins (OPCs) that controlled trials published in Diabetolog y deliver numerous benefits for your & Metabolic Syndrome, researchers found cardiovascular system. Studies show that supplementing with olive leaf that OPCs protect against cholesterol extract decreased oxidation while also triglycerides improving blood pressure, by an average Researchers found blood flow, and blood vessel of 9.51 points. that supplementing health. But the antioxidantAlong with with olive leaf rich OPCs in grape that stunning extract decreased seed extract also play an reduction, the triglycerides by an important role in supporting participants average of 9.51 points a healthy TG/HDL ratio. A taking the olive and resulted in a 2020 meta-analysis published leaf extract also significant drop in LDL in Phytotherapy Research showed experienced a and total cholesterol. that grape seed extract significant drop lowered triglyceride levels by in their LDL and an average 6.55 points. The total cholesterol levels. But to optimize analysis, which included results from these heart-healthy benefits, choose an 50 randomized, placebo-controlled, olive leaf extract that’s standardized to clinical trials, also found that grape contain 16 to 24 percent oleuropein. seed extract significantly reduced total cholesterol, LDL cholesterol, fasting blood sugar, and C-reactive protein.

Just be aware that, although there are many grape seed extracts on the market, they aren’t necessarily all effective. This is because many supplements contain large molecules called tannins that are poorly absorbed by the body. Instead, seek out a tanninfree French grape seed extract that contains only low–molecular weight OPCs to ensure optimal absorption.

Jan McBarron, MD, ND, advocates a comprehensive approach to health that encompasses both traditional medicine, including prescribing drugs and surgery, and naturopathy. She enjoyed over 30 years in private practice while cohosting the nationally syndicated health talk radio broadcast Duke & The Doctor. Dr. McBarron is also an author, philanthropist, educator, and the recipient of multiple awards.

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IN DEPTH

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symptoms by 50 percent. When combined, the two treatments reduced inflammation by a whopping 63 percent.

FIGHT BACK

Curcumin

AGAINST RHEUMATOID ARTHRITIS When RA is a pain, turn to nature for answers by Lynn Wagner, MD For the 1.5 million Americans living with rheumatoid arthritis, pain often shows up in the form of tender, swollen, and stiff joints. This type of pain begins in the smaller joints in the body—think fingers, hands, toes, and feet—then becomes more widespread, progressing to the wrists, ankles, knees, and beyond. Rheumatoid arthritis (RA) is an autoimmune disease that’s triggered when your immune system mistakenly attacks healthy tissues in the body. It occurs in joints on both sides of the body, which differentiates it from other types of arthritis. This devastating chronic disease causes the body to be in a state of uncontrolled inflammation, which damages cartilage and eventually erodes bone. Because it is a systemic disease, RA can also impact the health of your nerves, skin, lungs, and heart. Symptoms can last from six weeks to a lifetime. Conventional medicine doesn’t offer a cure for RA. However, certain botanicals can help with this disease in a way that standard medical practices cannot. Boswellia and curcumin, two incredibly powerful botanicals, can address the underlying cause of RA and help people get back to living more comfortable lives. 16

Boswellia The use of boswellia as medicine dates back thousands of years, but only in recent decades has this botanical’s full potential been explored. Unlike conventional drugs, which often target just one pathway, boswellia affects multiple pathways in the body. One of its most important benefits is its ability to block an inflammation pathway called 5-lipoxygenase, or 5-LOX. 5-LOX inflammation is the cause of flare-ups in diseases like RA, and it’s notoriously difficult to treat. Boswellia, however, can modulate the 5-LOX pathway to stop inflammation, rather than just masking its painful symptoms. One of boswellia’s most powerful compounds is acetyl-11-keto-ßboswellic acid (AKBA). When choosing a boswellia product to treat RA symptoms, the most beneficial will be standardized to deliver at least 10 percent AKBA. In a recent study, a specialized boswellia extract standardized to 10 percent AKBA was shown to be equal in strength to a conventional RA drug called methotrexate. Both the boswellia and methotrexate reduced inflammatory

Curcumin is another powerful botanical that can be used in the fight against RA. This popular natural medicine stops pain and inflammation, protects joint cartilage, and is proven to be as effective as prescription drugs for treating RA. Curcumin can suppress cytokines, which are the substances secreted by the immune system that contribute to inflammation. It really shines, though, because unlike prescription meds, this herbal compound doesn’t cause any unwanted side effects. In patients with RA, researchers have compared the effects of 500 mg of a specialized, highly absorbable curcumin extract with either 50 mg of the prescription drug diclofenac sodium or a combination of curcumin and diclofenac. The group receiving the highly absorbable curcumin had the greatest reduction in joint pain and swelling and reported no adverse side effects. In comparison, 14 percent of the participants in the drug group stopped the test because of the adverse effects they experienced. If you or someone you love is suffering from RA, boswellia and curcumin may provide the relief you’re looking for.

After working in the ER for 10 years, Lynn Wagner, MD, noticed a huge gap in health care. While understanding the need for Westernized medicine, she knew a pill or procedure wasn’t the answer to every problem. After experiencing the benefits of alternative healing for herself, she wanted to offer the same benefits to her patients.

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LOCK IN WINTER WELLNESS by Holly Lucille, ND, RN Have you ever noticed that some people are always healthy and energetic while others seem to catch every little bug that’s floating around, especially during the winter months? No matter where you fall on the wellness spectrum, the inevitable cold or flu can strike, often without warning. Fortunately, a robust immune system can deal with the constant barrage of bacteria and viruses you are exposed to day in and day out. It’s your 24/7 knight in shining armor that keeps you alive and well. A strong immune system offers protection in several ways. It creates a barrier against harmful microorganisms. It carries out “search and destroy” missions to find and eliminate any bacteria and viruses that do get into your body. Plus, it prevents dangerous bacteria and viruses from reproducing.

immunity. Topping the list is age. As you grow older your ability to fight off disease diminishes, possibly because your body is less able to produce immune cells. But your daily habits matter too. Luckily, these are factors you can control. BE WELL FED A strong immune system starts in the kitchen. Studies show that a diet filled with fresh, antioxidantrich fruits and vegetables, lean

However, as efficient as this internal defense system is, a number of things can weaken your

HABITS FOR A HEALTHIER WINTER

Be active. Exercise helps flush bacteria out of the lungs and airways. It also improves your immune response by enhancing the formation of antibodies and increasing the ability of white blood cells to search out and destroy pathogens. Along with incorporating more activity into your daily life, endeavor to get at least 150 minutes of a combination of aerobic and resistance exercise each week.

Chill out. Chronic everyday stress has been shown to diminish the immune response and contribute to systemic lowlevel inflammation. Adopt activities, like meditation or yoga, that are clinically shown to help you stress less.

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antimicrobial and antiviral properties to help fight seasonal germs. Just make sure to use a high-quality EVOO rich in immune-supportive polyphenols.

protein, and healthy fats can help ward off everyday ailments as well as more serious conditions. Yet the typical American diet is often deficient in the very nutrients needed to support a strong immune system. Swapping out unhealthy ultra-processed foods for more nutritious fare can enhance a sluggish immune system. For instance, one 2022 study reported that the bioactives in fruits and vegetables benefit the immune system and reduce your susceptibility to and the severity of viral infections. Healthy fats are important too. Omega-3 fatty acids, like those found in salmon and other cold-water fish, help not only keep inflammation in check but also regulate the immune response. And the polyphenols in extra virgin olive oil (EVOO) modulate immunity and may help ward off inflammation. Plus, EVOO has powerful

Get enough sleep. People who are sleep deprived develop fewer antibodies and NK cells. They are also more prone to chronic inflammation and premature death. Strive to get seven to nine hours of good quality sleep nightly.

One nutrient that’s often overlooked is protein. Yet, according to a 2020 study published in the journal Nutrients, lean protein provides the amino acids your immune system needs to support the production of antibodies (blood proteins that counteract pathogens). One tasty way to increase the protein in your diet is by blending up a whey protein smoothie. Whey is high in lactoferrin—a protein in milk that regulates how bone marrow functions, activates NK cells, and enhances the body’s antibody response. Whey also keeps the inflammatory response within healthy levels. STOCK YOUR WINTER WELLNESS KIT What you eat can go a long way toward keeping your immune system in fighting shape. But relying on food alone often isn’t enough, especially during the cold winter months. The following herbs and nutrients help create the arsenal your immune system needs to function optimally year-round. Andrographis helps prevent infections thanks to its powerful anti-inflammatory, antiviral, and immune-boosting properties. During one placebo-controlled clinical trial of 223 cold sufferers, andrographis reduced cough, congestion, fatigue, fever, headache, and sore throat. Another study that pitted andrographis against acetaminophen found that the herb was just as effective as the over-the-counter drug for easing symptoms. What makes andrographis such an immune champion? Its active compound, andrographolide. Look

Wash your hands. Frequent handwashing has been shown to reduce the odds of both bacterial and viral infection by as much as 21 percent. Wash your hands for at least 20 seconds using soap and warm water frequently throughout the day, especially before and after handling food, before meals, after going to the 19 bathroom, and any time you’re around someone who is sick.

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MAXIMIZE YOUR IMMUNITY

WITH A MULTI

Even if you eat a healthy diet, it’s likely you’re low in at least some of the nutrients needed for a hardy immune response. A multivitamin-multimineral supplement to the rescue! Not only does a comprehensive multi help fill in any nutritional gaps, but researchers at Oregon State University note that the micronutrients in multivitamins— especially vitamins A, D, C, E, B6, B12, copper, folate, iron, selenium, and zinc—play vital, often synergistic roles at every stage of the immune response. One study that appeared in the journal Nutrients found that baby boomers taking a multivitamin and multimineral supplement experienced shorter bouts of illness and less severe symptoms than those taking a placebo. Other studies suggest that a daily multi can also help prevent infections from taking hold. But to get this type of protection, look for a comprehensive multivitamin-multimineral supplement that contains bioactive, easily digested vitamins and highly absorbable amino acid chelated minerals.

DRINK RESPONSIBLY Indulging in too much alcohol impairs more than your judgement. According to investigators at the UMass Chan Medical School, it also undermines 20 your immune system’s ability

for a supplement that features the leaf extract of the herb and boasts high potency andrographolides. One proprietary form of andrographis, listed on labels as EP80, delivers 80 mg of andrographolide, which is the highest potency currently available. Black Elderberries provide a wealth of benefits, including antibacterial, antiviral, antioxidant, and immune-boosting properties. In one 2016 trial of 312 airline passengers that appeared in the journal Nutrients, Australian researchers found that those taking an elderberry supplement experienced fewer colds than those taking a placebo. And if they did come down with the sniffles, those in the elderberry group got well faster and had milder symptoms. More recently, preliminary research out of Germany suggests that one particular variety of Austrian black elderberry, known as Haschberg, not only reduces the duration and intensity of the flu but may also inhibit the replication of the coronavirus. Whether you’re looking for protection against the common cold, flu, or something more serious, check to make sure your black elderberry supplement is standardized to at least 12 percent anthocyanins, a type of antioxidant in the berries that’s responsible for its strong antiviral effects. Propolis guards against pathogens and other threats that can make you sick thanks to its potent antibacterial, antibiotic, antifungal, antiinflammatory, and antiviral activities. Research shows that it’s powerful enough to protect against methicillinresistant Staphylococcus aureus (MRSA), a common—and dangerous—antibioticresistant staph infection. Other studies suggest that propolis can help resolve upper respiratory viral infections due

to fend off pathogens. Here’s why: When immune cells are exposed to alcohol—even for short periods—they produce significantly lower levels of key chemicals like type I interferons that help recruit immune cells when an antiviral

to its antiviral and anti-inflammatory capabilities. When searching out a supplement, look for one that contains a concentrated proprietary form of bee propolis extract (listed on labels as EP300) for the most protection. Umckaloabo may have a funny name, but it provides serious immune support. Research shows that this South African herb effectively treats a wide range of upper respiratory infections, including bronchitis, sinusitis, and even the common cold. In one study of 105 adult cold sufferers, umckaloabo significantly reduced the severity of their symptoms, including cough, headache, nasal congestion, muscle aches, scratchy throat, and sneezing. These benefits may be due to the herb’s ability to reduce inflammation in the lungs and airways. Look for a supplement that contains the root extract standardized to more than 0.3 percent umckalin (the active compounds in the herb) and more than 12.5 percent polyphenols. Pairing a nutrient-rich diet with targeted herbs can level up your immune response and lower the odds of catching that seasonal cold or bout with the flu. Plus, fortifying your defenses can also provide extra protection against a potentially serious upper respiratory ailment like bronchitis, pneumonia, or respiratory syncytial virus (RSV). And that can translate to a healthier, happier winter.

Holly Lucille, ND, RN, is an author, educator, and television and radio show host with a busy medical practice. An acclaimed expert in the field of integrative medicine, Dr. Lucille has a heartfelt passion for the individual wellness of all people.

response is needed, and TNF-α— immune-system warrior cells that fight off pathogens. For a more powerful immune response, limit your alcohol intake to two drinks per day for men and one drink per day for women.

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e v i L el l W Ways to

with

Hypothyroidism An underactive thyroid is manageable if you know what to do by Jacob Teitelbaum, MD

If you’ve been diagnosed with hypothyroidism, you aren’t alone. According to the National Institutes of Health, approximately 5 percent of Americans are living with the condition—and many experience symptoms such as fatigue, hair loss, lack of motivation, and weight gain on a daily basis. If these symptoms sound familiar, know that you aren’t powerless. Adopting the following lifestyle changes can help you manage the disease and even thrive in the face of an underactive thyroid.

Get Tested

Most physicians rely on just one lab test (thyroidstimulating hormone, or TSH) to assess thyroid function. The problem is, simply looking at TSH levels doesn’t give you or your doctor the whole picture. This is because a normal TSH result merely means that you aren’t in the highest or lowest 2.5 percent of the population. That’s why relying solely on THS testing misses over 50 percent of people who need thyroid supplementation. 22

If you’re symptomatic or you suspect a glitch in your thyroid function, ask your health-care provier for a comprehensive thyroid panel that measures TSH, total T4, free T4 and T3, reverse T3, and thyroid peroxidase antibody (TPO). This type of testing provides a complete picture of the state of your thyroid hormones as well as the antibodies that can undermine their function.

Be Vigilant About Your Veggies

Loading up on a wide array of colorful vegetables is a good strategy for improving your overall health. But if you have hypothyroidism, there are some you’ll want to avoid. Vegetables that are considered goitrogens can inhibit the uptake of iodine. These include cruciferous vegetables like broccoli, Brussels sprouts, and cabbage. And if you’re taking levothyroxine (a synthetic version of thyroid hormone), steer clear of soy as it can interfere with the absorption of the drug.

Take a Pass on Ultra-Processed Food

Ultra-processed foods can set you up for weight gain. Plus, many of the ingredients they contain foster systemic inflammation. The worst offenders? Seed oils and sugar. It’s also wise to avoid gluten if you’ve been diagnosed with Hashimoto’s disease (an autoimmune form of hypothyroidism). In one 2019 study, Hashimoto patients who adopted a gluten-free diet had lower levels of TPO.

Exercise, but Don’t Overdo It

Regular exercise can increase your energy levels, improve your mood and your sleep quality, and even boost your thyroid functions. In fact, participating in regular exercise for at least 30 minutes three times per week has been shown to bring TSH levels into a healthier range. On the flip side, not getting any physical activity can actually elevate your TSH levels according to a 2021 study published in BMC Endocrine Disorders. Engaging in as little as 30 minutes of exercise most days also helps you maintain a healthy weight. That’s

important since another report in the same journal found that carrying too much weight can worsen hypothyroidism by increasing TPO activity, especially in those with subclinical hypothyroidism. Strive to get at least 150 minutes of aerobic and resistance exercise each week. If you lack motivation, consider hiring a trainer or committing to working out with friends. Just remember that if you have hypothyroidism, stick with moderate exercise. Going full “beast mode” can trigger fatigue and decrease iodine levels, negatively affecting your body’s ability to convert T4 to T3.

Manage Stress

Chronic stress can increase the thyroid hormone resistance of your thyroid receptor cells. When you’re under stress, your body also releases the hormone cortisol. Too much cortisol can interfere with thyroid hormone production, stimulating the thyroid to work harder to create sufficient amounts. There’s also some evidence that stress in people with hypothyroidism can have a negative impact on memory. But taming your stress demons has been clinically shown to foster calm and lower TPO and TSH levels. Experiment with relaxation techniques like breathing exercises, guided imagery, meditation, progressive relaxation, or yoga to see what works for you.

Consider Supportive Supplements Tweaking your daily habits can go a long way toward improving your symptoms and quality of life. But studies show that your thyroid will benefit even more if you give it the specific nutrients it needs.

Iodine. Your thyroid requires iodine

to make both T4 and T3. When it doesn’t get enough iodine, thyroid hormone production runs short, leading to symptoms. A 2023 pilot study published in the Journal of Thyroid Research found that 91.7 percent of

Youride Gu to ting Tes d i o r y h T

Getting a full thyroid panel is a smart move if you suspect your thyroid isn’t up to par. But, deciphering the findings can be confusing. Here’s a cheat sheet to help you out.

TSH (Thyroid-Stimulating Hormone) evaluates your overall thyroid function. The current upper limit considered normal is 5.0 mU/L. However the American Association of Clinical Endocrinology recommends lowering the limit to 3.04 mU/L to help identify those with borderline (subclinical) hypothyroidism.

Total Thyroxine (T4) is the

total amount of T4 produced by the thyroid gland. Normal levels range from 5.0 to 12.0 µg/dL.

Free Thyroxine (T4)

measures the amount of T4 that’s available to the cells and tissues. Normal levels range from 0.7 to 1.9 ng/dL.

Total triiodothyronine (T3) reflects the total amount of T3 (the active form of the hormone). Normal total T3 levels range from 80 to 220 ng/dL.

Free triiodothyronine (T3) is the amount of available T3. Normal levels range from 2.0 to 4.4 pg/mL.

hypothyroid patients had iodine deficiencies. While the RDA for this crucial nutrient is just 150 mcg per day, experts recommend between 6.25 and 12.5 mg daily. To get the most benefit from adding iodine to your care plan, look for a comprehensive supplement that delivers three different forms of iodine, including molecular iodine, sodium iodide, and potassium iodide. However, if you’re currently taking levothyroxine, talk with your health-care provider before taking supplemental iodine.

L-tyrosine. This amino acid is an

essential building block for thyroidhormone production. Your body also needs it to create important neurotransmitters like dopamine. L-tyrosine is known for improving brain function and focus during times of stress.

Selenium. Although it’s not

directly involved in thyroid hormone production, selenium is crucial for converting T4 into T3. Selenium also provides powerful antioxidant protection to thyroid tissue, shielding it from free radical damage. What’s more, a selenium deficiency increases the risk for Hashimoto’s thyroiditis and other thyroid diseases. Hypothyroidism isn’t a one-size-fitsall disorder. It can often manifest differently in different people. Keeping a journal of your symptoms and how these lifestyle changes affect you can help you dial in on self-care measures that can support your thyroid and improve your overall health and quality of life.

Reverse T3 - Measures the nonfunctioning form of T3.

Thyroid peroxidase antibody (TPO) are antibodies

that can attack proteins involved in the production of thyroid hormones, rendering them dysfunctional. TPO levels over 35 IU/mL generally show thyroid antibody activity.

Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, including The Complete Guide to Beating Sugar Addiction. Visit his website at vitality101.com. 23

Inside

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ANIMAL HEALTH WINTERIZE YOUR FUR BABY by Carrie Donahue, DVM You winterize your car, your house, and your family in preparation for frigid winter weather. But what about your dog? Even though you can hunker down indoors during the chilliest of days, your furry friend still needs those outdoor potty breaks. Here are a few helpful ways to protect your pup all winter long.

FURRY FRIENDS WITH FUR COATS

Dogs have it made with an automatic fur coat, which can be perfect when temperatures drop. But those fur coats aren’t necessarily created equal. When providing protection, consider your dog’s breed. Siberian Huskies do well in chilly weather; they are made for it. However, short-haired breeds and dogs without much body fat are another story. Like humans, they can get cold quickly and are subject to hypothermia—a condition that happens when the body hits abnormally low temperatures. Even dogs with thick fur coats aren’t immune to hypothermia. If your dog spends more than a few minutes outside, don’t shy away from a canine coat, sweater, and booties. Frostbite can happen to dogs, occurring most commonly on the paws, ears, and tail. Make sure your dog is dry before you take it out for a walk. Wet or damp paws are more vulnerable to frostbite, which can happen in as little as 30 minutes. After a walk on a wet or snowy day, dry your pet’s ears, paws, and tail. Put yourself in your dog's situation, and be smart about time outside. 24

FREEZING WATER

Water freezes. It's an obvious fact, but one that's easily forgotten when it comes to a dog's outside water dish. Keep the dish filled with fresh water, and watch for ice. A frozen body of water is also a hazard. When you’re out for a walk, dogs can’t tell where the land ends and the water begins. Don’t allow your dog off-leash around bodies of water.

DEICER DANGER

Rock salt and deicers used to melt sidewalks and driveways can be toxic to animals. Avoid walking in these areas, and be careful about letting your dog eat snow or lick snow from its paws that may be contaminated by these chemicals. Wipe down your pup’s paws after being outside to get rid of any toxins.

COLD WEATHER’S EFFECT ON JOINT STIFFNESS

Winter can be tough on a dog experiencing stiffness, whether from activity or aging. In addition to doing smart things like managing your dog’s weight, consider adding supplements to help manage pain and support joint health. One of the most effective is curcumin, the active component of turmeric. Studies have found that curcumin can do wonders to help lessen

pain. But not all curcumin supplements are well absorbed by your dog’s body. However, a supplement that blends highly absorbable curcumin with turmeric essential oil that contains ar-turmerone can effectively reduce stiffness and support cartilage and joints. Dogs will also benefit from another herbal anti-inflammatory—boswellia. A tree resin also known as frankincense, boswellia is another supplemental tool to keep your animal strong and flexible. A Swiss research project studied 24 dogs with chronic joint and spinal diseases. The dogs were given a standardized boswellia extract in their food for six weeks. After just two weeks, 71 percent of the dogs showed improvement. By six weeks, the researchers noted a significant reduction in tell-tale signs like intermittent lameness and stiff gait. Look for a product that combines curcumin and boswellia for ultimate support. Carrie Donahue, DVM, is a holistic veterinarian and owner of Full Circle Holistic Veterinary Care in Madison, WI. Her mission is to improve the lives of companion animals by empowering pet owners to use a common-sense, holistic approach to health and well-being.

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Fabulous Fish! Does cooking fish make you nervous? Will you overcook it? Will it taste “fishy?” Pack away your fears with these foolproof recipes that are a breeze to cook and provide all of the lean protein and omega-3s that make fish such a nutritional superstar.

PISTACHIO-CRUSTED SHEETPAN SALMON SERVES 4

Easy enough for every day but special enough for company, topping salmon filets with a mustard-spiked pistachio crust helps keep the fish deliciously moist and tender. As a bonus, you’ll get a double dose of heart-protective omega-3s for the win! 4 6-ounce wild-caught salmon filets 4 teaspoons extra virgin olive oil, divided Sea salt and pepper, to taste 2 tablespoons Dijon mustard 1 tablespoon lemon juice, freshly squeezed ½ cup shelled pistachios, finely chopped 1 pound asparagus, cut into 2-inch pieces Parsley, finely minced

1 Preheat oven to 375°F. 2 Rinse salmon and pat dry.

Place skin side down on one half of a parchment paper– lined baking sheet. Brush with half the oil and season with salt and pepper. 3 In a small bowl, whisk

together the mustard and lemon juice. Spread on top of each salmon filet. 4 Gently press the pistachios

into the mustard. Set aside.

5 In a medium bowl, toss the

asparagus with the remaining oil. Scatter on the other half of the baking sheet.

HERBED OLIVE OIL– POACHED COD SERVES 4

Slowly poaching cod in extra virgin olive oil ensures the fish stays moist and succulent. The cod also picks up the complex flavors of the oil, as well as a healthy dose of good-for-you polyphenols. The result is a delicious, nutrient-packed meal. 2 cups extra virgin olive oil 2 sprigs fresh rosemary 1 bay leaf 2 garlic cloves, peeled and crushed 1 lemon, sliced 2 pound fresh cod filets, cut into 4-inch pieces S ea salt and freshly ground pepper, to taste

1 In a medium saucepan, heat the oil, herbs, and lemon slices over medium-low heat for about 10 minutes. Remove the herbs and

6 Bake for 7–10 minutes

or until the fish flakes easily with a fork. Remove from oven and let stand for five minutes before serving. Per serving: 301 cal; 16g total fat; 5g carb; 26g protein; 135mg sodium; 1g sugar

lemon with a slotted spoon and discard. Set the oil aside and allow to cool. 2 Preheat oven to 250°F. 3 Once the oil has

cooled, pat the fish dry and sprinkle with salt and pepper. Place the cod in an 8-inch square glass baking dish in a single layer. Pour the herb-infused oil over the cod. 4 Place the cod in the

oven and poach for 45 minutes. Check the fish for doneness. If you notice the appearance of white albumen around the fish and the fish flakes easily, remove from oven. If not, continue to poach the cod for an additional 10–15 minutes. 5 Remove the fish with

a slotted spoon and serve immediately.

Per serving: 148 cal; 0.9g total fat; 0g carb; 32.6g protein; 758mg sodium; 0g sugar

Seafood Safety

Fish can be an extremely healthy source of protein— and fatty, cold-water varieties like anchovies, cod, salmon, and sardines deliver a healthy dose of omega-3s. But some varieties are high in a form of mercury called methylmercury. This type of mercury accumulates in the body and can cross the blood-brain barrier, where it can damage the central nervous system. While this can be a concern for everyone, it’s especially dangerous for women of childbearing age, pregnant women, and children under the age of six. To ensure your fish is low in this harmful heavy metal, check out the guide to mercury in fish compiled by the Natural Resources Defense Council at https://www.nrdc. org/sites/default/files/ walletcard.pdf Mercury isn’t the only problem. Farmed fish is often a source of toxins like dioxin, PCBs, polybrominated diphenyl ethers, and pesticides. On the other hand, wild-caught seafood typically has much lower chemical levels while also providing more omega3s and higher levels of essential vitamins, including iron, potassium, and zinc.

NEW ENGLAND FISH CHOWDER SERVES 4

Nothing is better on a cold winter’s day than a comforting bowl of chowder. And this fish chowder definitely fits the bill. Packed with vitamins A and C, as well as calcium, magnesium, and potassium, this creamy chowder also provides a wealth of nutritional perks. Plus, it’s endlessly adaptable. If dairy is a problem, feel free to substitute coconut cream for the heavy cream. Keto, low-carb, or paleo? Swap the potatoes for cauliflower florets. ¼ cup bacon or salt pork, diced ½ cup onions, diced ½ cup carrots, diced 2 cups Yukon Gold potatoes, diced 1 cup hot water 1 bottle clam juice 1 ½ pounds haddock, cod, or other meaty white fish, cut into 1-inch pieces 2 cups heavy cream S alt and freshly ground pepper Parsley, minced 1 In a Dutch oven, cook the bacon or salt pork over medium

heat until it begins to brown. Add the onions and carrots and sauté gently for two minutes.

2 Stir in the potatoes and water. Bring to a boil, then reduce

heat and simmer for 15 minutes. Add the fish and cook until the potatoes are fork-tender and the fish flakes easily. 3 Add the cream and continue to simmer for an additional

5 minutes. Season with salt and pepper to taste. Serve in bowls with a sprinkling of parsley. Per serving: 552 cal; 47g total fat; 18.5g carb; 16.88g protein; 279mg sodium, 5.9g sugar

Natural Nutrients ALT ERNATIVE

MEDICINE CHEST The red fruits that grow on wild rose bush flowers contain antioxidant-rich compounds that inhibit the oxidative stress and inflammation that contribute to joint damage. Specifically, rosehips neutralize the free-radical activity that triggers a chain reaction that ultimately produces inflammation, which contributes to the destruction of joint cartilage. And that can translate to pain in the knees, ankles, and hips. In clinical research of rosehip extract, nearly 75 percent of the participants using the supplement reported arthritis symptom relief after just eight weeks. This relief included improved knee comfort, better mobility, and less pain according to their Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) score. Further research showed even more relief, an increase in joint space, and the recovery of some of the original cushioning ability in the knee joint after 12 weeks of supplementation. By preserving joints, rosehip extract can reduce joint pain and stiffness, enhance physical exercise ability, and improve WOMAC scores for those with either osteoarthritis (OA) or rheumatoid arthritis (RA). With 30 million American adults affected by OA and 1.5 million Americans by RA, rosehips is an excellent botanical to safely preserve joints while lessening pain and stiffness. Because conventional medications can adversely affect the liver, kidneys, cardiovascular system, and gastrointestinal tract, turning to rosehips can help chronic joint conditions without compromising other aspects of your health.

Rosehips

for Joint Support

With 32.45 million adults affected by degenerative joint diseases, the need to understand natural nutrients for safe, effective joint support has never been greater. Because joint health naturally declines with age, taking steps now can protect your joints and help you sidestep a future marked by joint pain. If you’re already experiencing discomfort and mobility issues, it’s not too late to find relief. Here are five nutrients that can change your future.

Glucosamine

Another crucial element in the formation of cartilage is glucosamine. For people with joint damage, supplementing with glucosamine helps rebuild the connective tissue (menisci) that acts like shock absorbers to cushion joints. Scientific research shows that combined with chondroitin and hyaluronic acid, glucosamine decreases the cartilage-degrading enzymes responsible for gradually depleting the cushion between joints. It’s also been found to inhibit specific inflammatory markers by up to 74 percent. Glucosamine is an excellent choice for pain in the knees, hips, or other joints. Just be aware that both glucosamine and chondroitin can interact with blood thinners like warfarin, so check with your healthcare provider before taking either of these joint-supportive supplements.

Good Health LIFESTYLES TM

Type II Collagen Naturally produced collagen, including the type II collagen found in joint cartilage, starts to decline as early as your 20s. By the time you hit 80, you’ve lost approximately 75 percent of the collagen in your body. Drinking alcohol, smoking, eating a diet filled with fried foods and sugar, and spending too much time in the sun can speed up the loss even more by damaging your remaining collagen in a process known as cross-linking. Strong joints, adequate flexibility, and the ability to walk pain-free is due to the cushioning cartilage between the joints. Over time, this

specific type of collagen, technically known as type II collagen, breaks down, causing pain, stiffness, and mobility issues. When this occurs, many people think that taking a pain reliever is their only option. But supplementing with type II collagen shows promising results in reducing the pain caused by both osteoarthritis and rheumatoid arthritis. Numerous studies confirmed the positive impact of this supplement. In one three-month clinical trial that appeared in the Eurasian Journal of Medicine, OA patients were assigned to take either type II collagen and acetaminophen or acetaminophen alone. By the end of the study, the type II collagen users had significantly

less knee pain, better flexibility, and better walking scores. In contrast, the group taking only acetaminophen reported considerably less relief. Type II collagen can even help people without arthritis. In another study—this time involving healthy, active people— those taking type II collagen found that the supplement helped them exercise longer, improved knee extension, and reduced post-workout pain. Type II collagen also makes an excellent partner to other joint-supporting supplements. For example, in a six-month clinical study combining type II collagen with glucosamine and chondroitin, individuals with symptoms of hand osteoarthritis received more relief than those using glucosamine and chondroitin alone.

Chondroitin Sulfate

Hyaluronic Acid

This naturally produced lubricant acts like a protective cushion and is one of the building blocks of collagen and cartilage. Hyaluronic acid adds to the spacing between joints, scavenges free radicals, and is critical for joint lubrication. It can increase the density of the synovial fluid—the fluid between joints that helps movement and reduces friction. Clinical work with supplemental hyaluronic acid has been promising. In a three-month study, hyaluronic acid relieved pain, reduced synovial fluid pooling in knees, and helped regenerate muscle. Even a short-term course of hyaluronic acid can help relieve symptoms. This was seen in a randomized, controlled trial involving 60 patients with OA of the knee. After just 60 days of supplementing with hyaluronic acid, the patients reported a marked improvement in joint pain and function. It was so effective that the use of rescue pain-relieving drugs (NSAIDs) among those in the hyaluronic acid group dropped significantly. Along with improving joint health, hyaluronic acid can also improve overall skin health, boosting elasticity and flexibility.

Chondroitin sulfate is a natural compound found in healthy cartilage. Since osteoarthritis causes the gradual degeneration of cartilage, it makes sense to turn to supplementation to slow or even reverse the loss of joint cartilage. Some studies have found that combining it with glucosamine is just as effective as the pharmaceutical NSAID drug celecoxib (Celebrex) for stopping knee pain. And this combo can do so without the side effects common to NSAIDs. Chondroitin alone has also been clinically shown on MRI brain scans to reduce pain sensations in OA patients. In a oneyear clinical trial, individuals with knee OA took either chondroitin or a placebo for three-month intervals twice a year. By the end of the study, those in the chondroitin group felt less pain, preserved more cartilage, and experienced better mobility than those in the placebo group. 29

t o Hopics

Good Health LIFESTYLES

Friluftsliv!

No, friluftsliv isn’t a typo. And yes, we think you should get on board with this health trend, pronto! Friluftsliv (pronounced free-loofts-liv) is the Norwegian concept of getting outdoors for your health every chance you get. This means that even frigid winter temps shouldn’t keep you locked up indoors! As a nature-loving nation, Norway promotes friluftsliv to all its citizens. Norweigian businesses even allow flexibility in their employee’s workdays with the sole intent of encouraging them to get outside and enjoy life the way it’s meant to be lived. Defined more as a concept than one specific activity, friluftsliv means disconnecting from stress and becoming one with nature, whether through skiing, cycling, walking in the forest, picking berries, or any of the other countless ways a person can enjoy the great outdoors. Norwegian studies show the main motivation for taking part in friluftsliv is the desire to experience more peace and calm in life, but it’s also shown to reduce anxiety, improve brain function, and support a better mood. Friluftsliv? Sign us up!

What’s buzzy in natural health

Nutrition, just for YOU

A more personal approach to health care has seen a recent surge in popularity, and the biggest beneficiary of it could be YOU! Personalized nutrition is the practice of focusing on the idea that what is healthy for one person may not be healthy for the next. This trend starts with population-based nutrition and tailors it to a person’s needs and

preferences, taking into account one’s unique lifestyle, genetics, race, ethnicity, socioeconomic status, and health history. Have you ever wondered why alcohol or caffeine affect people differently? Or why some people can drop weight by following a certain diet but others can’t? It all comes down to the uniqueness of people, and personalized nutrition experts are trying to get to the root of

Hit the Right Notes for Better Health

If you’ve ever felt calmer, happier, or more revitalized after listening to some of your favorite tunes, you’ve experienced the amazing benefits music can have on your well-being. But music can do so much more than give your feelgood chemicals a boost—which is why music therapy for promoting better overall health is something we’re hearing more and more about. This type of therapy uses music to address the individual physical, emotional, cognitive, or social needs a person may have.

how. Personalized health care starts with a nutritional assessment and routine lab testing, then takes a deeper dive with more specific biochemical testing, genetic testing, and omics (the term for techniques and tools that analyze some of the smallest parts of human biology). If you’re looking for a specific, tailored-to-you health plan, personalized nutrition is for you!

Trained music therapists work to help people accomplish specific goals in both healthcare and educational settings, and they’ve seen incredible success with people physically, mentally, and socially. Success stories have shown that music therapy can restore lost speech, reduce the side effects of cancer treatment, and assist in pain relief. It also addresses emotional health issues such as grief, anxiety, and depression. Plus, music therapy can even help improve the quality of life for patients with certain diseases like dementia. Looking to add a new dynamic to your health regimen? Incorporating music therapy may be just what you need.

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Good Health LIFESTYLES TM

Knowing about the many types of nutrients could easily be a full-time job unto itself. But if you don’t have the time and simply want to know what distinguishes one form of a vitamin, mineral, botanical, or other ingredient from another, you’ve come to the right place.

Glutathione: The Master Antioxidant

When you hear the word “antioxidant,” vitamin C, rather than glutathione, may be the first thing that comes to mind. But while it may sound less familiar, glutathione is critical. It neutralizes dangerous toxins like mercury, creates white blood cells that fight infections, prevents free-radical damage to the brain and nerves, and recycles vitamins C and E, making them more effective. Glutathione is created naturally in the body from three separate building blocks: glycine, cysteine, and glutamic acid. But genetics, environment, lifestyle, and age can play a large role in whether you have the optimal levels of glutathione you need. If you’ve ever met someone who is full of energy and looks great as they get older, they likely have robust glutathione levels that act like a fountain of youth. But for many people aged 45 and over, glutathione levels drop because it’s harder for the body to synthesize it. Over time, this can have serious health consequences. One clinical study found that low glutathione levels in older individuals were associated with 24 percent greater likelihood of illness or disease compared to people with higher levels. 32

While the obvious solution would seem to simply take a glutathione capsule, clinical research has found it's not that easy. One study showed that supplementing with a regular capsule form for a month didn’t improve glutathione levels compared to a placebo. That’s not surprising since many supplemental forms aren’t stable and are prone to oxidation even before they are ingested. Plus, glutathione is quickly damaged and oxidized in the digestive tract, rendering most supplements unreliable. Supplemental N-acetylcysteine (NAC), one of the building blocks of glutathione, has also been tried as a way to boost levels of the compound. But here again, the results are mixed and not always positive. One clinical study found that high doses of NAC didn’t improve brain levels of glutathione and actually worsened Parkinson’s symptoms. Fortunately, a sublingual form of supplemental glutathione—in a tablet with a protective antioxidant coating—is a convenient, stable, and effective alternative. Placed under the tongue and allowed to dissolve, the glutathione is absorbed directly into the

bloodstream, bypassing the inevitable oxidative damage that occurs in the digestive tract. Clinical research found that, compared to a regular supplement, this sublingual tablet increased active glutathione in the bloodstream by 38 points in just 11 days. By contrast, the regular supplement form that is swallowed actually lowered the active (healthy) glutathione in the bloodstream by 40 points, showing a 78-point difference between the two groups. The sublingual form also improved the allimportant ratio of active glutathione to oxidized glutathione by 230 percent. Another clinical study found that a twice daily dose of 100 mg of sublingual glutathione reduced arterial stiffness in men at risk of heart disease. Choosing a daily glutathione supplement is important and must be done with care. Rather than using common oral supplements or NAC in hopes that it might raise levels of this crucial antioxidant, consider a sublingual tablet that is absorbed directly into the bloodstream for consistency and reliability.

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fitness 4. Water Aerobics: The buoyancy of water is especially easy on joints. Simply walking in a pool offers plenty of resistance to tone and strengthen your muscles. To get the most from your water workout, look for a water aerobics class that blends aerobic and resistance exercise.

JOINT-FRIENDLY EXERCISES THAT

KEEP YOU MOVING

5. Tai Chi: This Chinese martial art involves performing a series of relaxed, fluid movements with a calm, yet focused, mental state. Studies have shown that tai chi improves balance, muscle strength, and flexibility. Practitioners also report more energy and reduced anxiety.

by Carol Ann Weber

Joints allow you to perform remarkably complex movements. However, if you’re injured or suffer from osteoarthritis or rheumatoid arthritis, they can be a source of pain and reduced range of motion. That impaired mobility can keep you from exercising—which can trigger a domino effect in the development or worsening of other conditions like obesity, osteoporosis, or sarcopenia (the age-related loss of muscle). The good news is that a joint-friendly exercise routine can reduce joint pain and reverse the downward spiral of immobility. According to a 2022 literature review that appeared in the journal Frontiers in Aging Neuroscience, exercise that takes your joints into consideration not only helps reduce the symptoms of osteoarthritis but also improves joint function. Your Joints Will Love These Exercises If you’re suffering with painful joints, it’s important to choose the type of exercise you engage in wisely. Running, jumping, deep squats, and high-impact activities can make symptoms worse and may accelerate joint damage. Instead, try one or more of these gentler forms of exercise. But just remember, exercise should not be painful. If it hurts, stop. 1. Walking: Whether you walk around your neighborhood or opt for a treadmill, walking increases the 34

6. Elliptical Training and Stair Machines: Designed for fluid motion, these machines offer aerobic exercise that burns calories and benefits your heart while being easy on joints. circulation of synovial fluid, the thick liquid located between your joints that helps to lubricate it. To maximize its benefits, keep a good pace and slowly increase your speed and distance as you gain strength and mobility. 2. Cycling: Riding a recumbent or stationary bike puts less weight on your knees than walking does. Start with 15 minutes and build up to a minimum of 30 minutes per session every other day. 3. Resistance Training: Strengthening the muscles around affected joints results in less pain, swelling, and joint damage, as well as decreased bone loss. Look for a class or a trainer that employs joint-friendly exercises using light weights, stretchy bands, or body weight resistance. Incorporate resistance workouts two to three times per week.

Stretching for Joint Pain Stretching keeps your muscles flexible, strong, and healthy. Plus, the flexibility you gain helps maintain a range of motion in your joints. Just make sure you don’t try to stretch “cold” muscles as that can increase your odds of injury. Instead, stretch after your workout when muscles are still warm. For maximum benefit, hold each stretch, without bouncing, for 30 seconds. You should feel tension during the stretch. However, if you feel pain, stop as that may indicate an injury or tissue damage. Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors.

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Research Roundup

It’s our goal here at Good Health Lifestyles to bring you the latest in cuttingedge research for a variety of common health issues. Because we believe that knowledge is power—especially when it comes to health—we are digging deeper into the exciting new research from leading medical journals and breaking it down to help you get the most from today’s science.

CONCLUSIONS: The significantly improved cognitive performance following Greek mountain tea on Day 1 could be due to significant modulation of the CBF response. However, these improvements on Day 28 are more likely to be due to the reductions in state anxiety and, taken together, suggests that the former mechanism is more likely to facilitate acute cognitive effects and the latter more likely to underpin more prolonged cognitive improvements.

Need to Stay Focused While Stressed? Time for Greek Mountain Tea.

THE STUDY ABSTRACT:

Wightman EL, Jackson PA, Khan J, et al. The Acute and Chronic Cognitive and Cerebral Blood Flow Effects of a Sideritis scardica (Greek Mountain Tea) Extract: A Double Blind, Randomized, Placebo Controlled, Parallel Groups Study in Healthy Humans. Nutrients. 2018 ;10(8):955. BACKGROUND: The presence of polyphenols such as hydroxycinnamic acids and flavonoids in Sideritis scardica (Greek mountain tea) is likely responsible for the cognitive and mood effects of its consumption and this could be underpinned by the ability of such polyphenols to prevent monoamine neurotransmitter reuptake and to increase cerebral blood flow (CBF). OBJECTIVE: The current study extends the small amount of Sideritis scardica literature in humans by assessing both cognitive and mood outcomes in a sample of older adults, as well as blood pressure (BP) and CBF, in a subsample, utilizing nearinfrared spectroscopy (NIRS). DESIGN: This randomized, doubleblind, placebo-controlled, parallel groups trial randomized N = 155, 50–70-year-old male and female participants who were assessed for the cognitive (N = 140), mood (N = 142), 36

BP (N = 133) and CBF (N = 57) effects of two doses of Greek mountain tea (475 and 950 mg) as well as an active control of 240 mg Ginkgo biloba, and a placebo control, following acute consumption (Day 1) and following a month-long consumption period (Day 28). RESULTS: Relative to the placebo control, 950 mg Greek mountain tea evinced significantly fewer false alarms on the Rapid Visual Information Processing (RVIP) task on Day 28 and significantly reduced state anxiety following 28 days consumption (relative also to the active, Ginkgo control). This higher dose of Greek mountain tea also attenuated a reduction in accuracy on the picture recognition task, on Day 1 and Day 28, relative to Ginkgo and both doses of Greek mountain tea trended towards significantly faster speed of attention on both days, relative to Ginkgo. Both doses of Greek mountain tea, relative to placebo, increased oxygenated haemoglobin (HbO) and oxygen saturation (Ox%) in the prefrontal cortex during completion of cognitively demanding tasks on Day 1. The higher dose also evinced greater levels of total (THb) and deoxygenated (Hb) haemoglobin on Day 1 but no additional effects were seen on CBF on Day 28 following either dose of Greek mountain tea. Ginkgo biloba led to lower levels of Ox% and higher levels of Hb on Day 1 and lower levels of both HbO and THb on Day 28.

WHAT THIS MEANS TO YOU:

You may not have heard of Greek mountain tea (Sideritis scardica), but if you need to stay focused while under stress, it may be a perfect fit.

This month-long study tested two dosages of a Greek mountain tea supplement (475 mg and 950 mg) against an active control of ginkgo (240 mg) and a placebo. The findings were revealing: • Greek mountain tea helped individuals score higher in tests of accuracy, processing visual info at a rapid pace, and while under pressure. • In the higher dosage Greek mountain tea group, individuals felt less anxiety, making it easier to focus and concentrate. • Greek mountain tea improved oxygenated red blood cell levels in the prefrontal cortex of the brain, which is involved in impulse control, learning, and working memory. While ginkgo showed some benefits, they were not as strong as Greek mountain tea. As a traditional beverage, the tea has been a favorite with anyone who spends long hours doing challenging tasks. But for a convenient brain and focus boost, a supplemental form of Greek mountain tea can deliver consistent levels of compounds for reliable results, every day.

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