IT
ANDROPAUSE! SPRING
DAY
Yes. Currently, the average American diet supplies few essential nutrients. Our foods are overly processed and refined, grown in impoverished soil using artificial fertilizer and genetically modified seeds, all for the sake of yield and taste, not nutrition. Foods grown today yield far fewer nutrients than 50 to 60 years ago, so even a diet rich in fruits and vegetables may not bring the results you’re looking for.
Because our health depends on getting all the essential nutrients each and every day, I personally developed Clinical Essentials® for my family.
It helps ensure that we are getting all of the nutrients that may be lacking due to the way foods are grown today. I trust your family will enjoy the health benefits as much as we do.
• Vibrant Energy, Mood, and Stamina
• Immune System Strength
• Bone and Collagen Structure
• Heart and Arteries
• Antioxidant Defense
• Metabolism and Blood Sugar Balance*†
Terry Lemerond—President and Founder of EuroPharma® Maker of the Terry Naturally ® Dietary SupplementsStandard B vitamins must be converted into a usable form by the liver after they’ve been absorbed in the digestive tract, which limits their usability. Clinical Essentials provides B vitamins in the active forms your body needs.*
Some multivitamins cut corners by using mineral forms that aren’t easily utilized in the body. Clinical Essentials provides superior minerals with The Real Amino Acid Chelate System (TRAACS™). TRAACS bind minerals to easily absorbed amino acids, so you get their full benefits.*
Many formulas provide only d-alpha tocopherol as vitamin E. But research shows that you need the full family—like vitamin E found in food—for the best benefits.*
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•
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D3 is the form that the body naturally synthesizes. Some formulas provide Vitamin D2, also known as “ergocalciferol,” but it needs to be converted by the body into vitamin D3.
This
Your well-being depends on your liver working at its best. However, it’s often affected by poor diets, environmental toxins, and occasional stress and alcohol use. Give your liver the support it needs to function optimally with three powerful nutrients— Milk Thistle, Andrographis EP80™, and French Grape Seed Extract VX1 ® —in forms standardized for high levels of beneficial compounds. Taken daily, Healthy Liver delivers the ultimate support for protection † and detoxification.*
If you’re a man, hitting middle age can bring about some unwanted changes—from weight gain to prostate problems. While most guys don’t openly discuss their health, or even see their healthcare provider unless they are in dire straits, taking care of yourself—especially as you age—matters. With that in mind, this special “Men’s Issue” is devoted to helping you stay in top form.
Since most men deal with prostate difficulties at some point in their lives, we asked Dr. Holly Lucille to share some of her best tips for managing the most common prostate problem—BPH (aka, an enlarged prostate). Flip over to page 20 to learn why this small but important gland changes over time and discover how to deal with prostate issues naturally.
Your prostate isn’t the only thing that changes as you grow older. Hormonal shifts—especially declining testosterone levels— can trigger a condition known as andropause. Fortunately, Dr. Jacob Teitelbaum has answers! Whether it’s an expanding waistline, a lack of energy, or a case of the bedroom blues, you’ll find effective lifestyle and supplement strategies on page 18 that can help you be your best throughout this challenging time of life.
We’re also covering other male-specific topics like overcoming erectile dysfunction, dealing with the rising incidence of depression in men, and which nutrients every man needs. And lest we forget, April 22nd is Earth Day. We’ll talk about why sustainability matters and what you can do to support Mother Earth on Earth Day and every day.
Yours in health and happiness,
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. Jacob Teitelbaum
Dr. Holly Lucille
Dr. Carrie Donahue
Carol Ann Weber
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When it comes to health benefits, green tea gets all the glory. But new evidence out of the UK suggests that black tea may also provide a wealth of cardiovascular benefits—and may even prevent death. In one observational study, researchers evaluated the selfreported data on 498,043 men and women, aged 40 to 69 from the UK Biobank. They found that a higher tea intake was linked to a reduced risk of mortality from cardiovascular diseases, particularly ischemic heart disease and stroke. Those who drank two or more cups per day had up to a 13 percent lower mortality risk versus those who didn’t drink tea. Inoue-Choi M. Tea consumption and allcause and cause-specific mortality in the UK Biobank : A prospective cohort study. Annals of Intern Medicine 2022;175(9):1201–11.
Excessive exposure to blue light from your electronic devices may do more than keep you awake at night. It may have detrimental effects on your body, from skin and fat cells to sensory neurons. Plus, blue-light exposure may accelerate aging. Unfortunately, you’re constantly exposed to blue light throughout the day, whether by working on the computer, looking at your phone, or watching TV. And it’s not just your screens that produce these harmful rays. The LED lights in your home also produce a significant amount of blue light. So what can you do? Blue light–blocking glasses can help, or you can turn on your device’s blue filter. Better yet, try to avoid screens at least an hour before bedtime to give your body a chance to prepare for sleep Jun Y. Chronic blue light leads to accelerated aging in Drosophila by impairing energy metabolism and neurotransmitter levels. Frontiers in Aging. 2022;3.
If you’re feeling unhappy or lonely, your mental health may not be the only thing suffering. Depression and loneliness can actually make your body age faster and lead to an early death. In fact, a recent study published in the journal Aging found that negative feelings or lack of social connections were more harmful to your biological age than smoking. The study also noted that lack of focus, restless sleep, fear, and hopelessness were associated with accelerated aging. So try to connect with friends and do things that bring you joy whenever possible to keep your mental health and your biological age in good shape Galkin F. Psychological factors substantially contribute to biological aging: evidence from the aging rate in Chinese older adults. Aging (Albany NY). 2022;14(18):7206–22.
37%
OF
HAVE USED TELEMEDICINE IN THE PAST 12 MONTHS.Lucas JW. Telemedicine use among adults: United States, 2021. NCHS Data Brief, no 445. National Center for Health Statistics. 2022.
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Think working out for 30 minutes every day is enough to make up for an otherwise sedentary life? Think again. New research shows that a daily 30-minute workout might not be enough to offset the negative effects of prolonged sitting. In a study of 3,702 46-year-olds who sat for 10 or more hours a day, the participants’ blood sugar, cholesterol, and body fat were all elevated despite getting the recommended amount of daily activity. So if you find yourself glued to your couch or desk for hours on end, you can become substantially healthier just by getting up and moving around more. Light activities such as taking the stairs, cleaning the house, and walking the dog are all beneficial—as long as you’re spending less time being sedentary. Farrahi V. Joint profiles of sedentary time and physical activity in adults and their associations with cardiometabolic health. Medicine & Science in Sports & Exercise. 2022;(10)1249.
ONLY 20.1%
of U.S. adults consume the recommended two weekly servings of seafood
National Center for Health Statistics. NCHS Fact Sheet. 2019.
Vitamin D is essential for strong bones and a healthy immune system. And according to recent research published in the journal Critical Reviews in Food Science and Nutrition, vitamin D can have a big impact on depression as well. In a meta-analysis of 41 randomized, controlled studies, an international research team found that vitamin D supplementation has beneficial effects for people with major depressive disorder as well as for those with milder depressive symptoms. On the other hand, extra vitamin D showed no psychological benefit for those who weren’t experiencing depressive symptoms. To get this mood boost, you have to take higher doses of D—at least 2,000 IU per day.
Mikola T. The effect of vitamin D supplementation on depressive symptoms in adults: A systematic review and meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition. 2022;1–18.
Ultra-processed foods might be tasty and make mealtimes a little easier, but they’re doing a number on your health. These foods have been linked to a wide range of health issues, from cardiovascular disease to cancer. Now, a new report reveals that they may also contribute to cognitive decline—specifically a reduction in executive function and memory performance. In the study, people who consumed more than 20 percent of their daily calories from processed foods saw a 28 percent faster decline in overall cognition and a 25 percent faster decline in executive function compared to people who ate less than 20 percent. Instead of hitting the drive-thru or ordering a pizza after work, do some meal prep before starting your week to save time while giving your brain the nutrients it needs.
Ferreira NV. Consumption of ultraprocessed foods and cognitive decline in the ELSA-Brasil study: a prospective study. Alzheimer’s Association International Conference (AAIC). 2022.
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Erectile dysfunction is a sensitive subject, but it’s much more common than you think. Estimated to affect over 30 million men in the U.S., with 332 million cases worldwide by the year 2025, erectile dysfunction (ED) doesn’t discriminate.
Erectile dysfunction, once referred to as impotence, is a condition in which a man has trouble consistently achieving or maintaining an erection sufficient for sexual intercourse. While that’s bad enough, ED can not only affect your sex life; it can have a huge impact on your relationships and overall quality of life. It can cause low self-esteem, anxiety, and depression, which in turn exacerbate sexual dysfunction. Even worse, it can lead to
an avoidance of intimacy and a lack of desire altogether.
ED is typically a consequence of cardiovascular problems like atherosclerosis or high blood pressure, which results in diminished blood supply to the penis. Normally, when you’re aroused, blood flows quickly into the penis, filling up the chambers to increase length, width, and firmness. But if your cardiovascular system is already underperforming, your ability to get an erection can be compromised.
Diabetes is another big contributor. In fact, diabetic men are two to three times more likely to develop ED. Other factors such as low testosterone, some prescription medications,
smoking, alcohol abuse, illegal drugs, or being overweight, stressed out, or sedentary can also set you up for erectile dysfunction.
There’s no shortage of treatments claiming to solve your erectile frustrations. Quick fixes like Viagra and Cialis improve blood flow by inhibiting an enzyme called phosphodiesterase-5 (PDE5) in the smooth muscle cells of penile blood vessels. This action relaxes the vascular smooth muscle and widens the blood vessels to allow for better blood circulation. But there’s a catch—these drugs only work if you’re sexually aroused; they won’t put you in the mood on their own. That could be a challenge since it’s
recommended that you take these pills an hour before intercourse, which could kill the romance.
What’s more, these “miracle” pills also have other, more serious drawbacks. PDE5 inhibitors have been shown to cause headaches, heartburn, back pain, muscle aches, flushing, stuffy nose, vision problems, and indigestion. And if you’re already taking medication like nitrates to treat a heart condition, these pills can be life threatening. In fact, Viagra has been shown to cause a sudden and unsafe drop in blood pressure if taken with certain other medicines. This can make you feel dizzy, faint, or worse—it can cause a heart attack or stroke.
Fortunately, there are plenty of natural ways to rectify ED without having to go down the pharmaceutical path. First, it’s important to address any bad habits and focus on eating a healthy diet and getting regular exercise. Not only will your body feel better, but you’ll feel better about your body. You can also incorporate supplements clinically shown to improve erectile function so you can get back on track in the bedroom.
such as American and Siberian, don’t possess the same benefit to sexual function. It’s also important to choose a supplement that provides a specially cultivated type of Korean red ginseng called HRG80, which contains seven times more rare, noble ginsenosides than ordinary ginseng supplements.
polyphenol-rich botanical, however, opt for a specific type of French grape seed extract known as VX1.
This ancient herb improves blood circulation and normalizes blood pressure, which are important for maintaining an erection. In a recent review of seven trials on ginseng’s effectiveness for ED, researchers found that erection quality was significantly improved after taking the herb and the participants reported improved desire, erectile function, erection maintenance, and overall satisfaction.
But make sure that your supplement is the Korean variety. Other types,
A well-known adaptogen, ashwagandha has been shown to address two of the underlying causes of ED—stress and low testosterone. In one eight week study in the American Journal of Men’s Health, supplementing with ashwagandha increased testosterone levels by nearly 15 percent and DHEA-S (a precursor to testosterone) by 18 percent. You can maximize this botanical’s bedroom benefits by checking the label for Ashwagandha EP35, a proprietary formula that provides seven times more withanolides—the active compound in the herb—as ordinary ashwagandha supplements.
Grape seed extract is loaded with beneficial polyphenols that can increase nitric oxide and thus provide powerful protection against ED. In one randomized, controlled study, a natural polyphenol extract improved erectile function by 22 percent in all subjects and by a whopping 45 percent for subjects with diabetes. To get the most from this
Saffron can do more than spice up your meals; it can spice up your love life. This was shown after a six-week, double-blind, placebo-controlled trial in which participants with an average age of 41 were given either 15 mg of saffron or a placebo twice daily. The results showed that saffron was effective at improving erectile function without posing any of the harmful side effects of PDE5 inhibitors.
Zinc is a mineral that’s essential for male fertility. In fact, a deficiency can negatively affect proper sperm function and serum testosterone levels. A review published in the Journal of Reproduction & Infertility showed zinc to be critical for maintaining the lining of the reproductive organs while protecting against heavy metals and cigarette inflammatory agents. Supplemental zinc, particularly if it’s in a highly absorbable chelated form, can also boost serum testosterone levels.
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 Duke & The Doctor. Dr. McBarron is also an author, philanthropist, educator, and the recipient of multiple awards.
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form of curcumin—to two popular prescription antidepressants, fluoxetine (Prozac) and imipramine (Tofranil), the curcumin was found to be equally as effective as the drugs. Unlike the drugs, however, the curcumin didn’t cause adverse side effects. In another placebo-controlled study, BCM-95 showed antidepressant effects in people with major depressive disorder as early as four weeks after starting treatment. Additionally, people with atypical depression, a form that often doesn’t respond well to antidepressant drugs, reacted exceptionally well to curcumin.
Historically, social norms have made it difficult for men to discuss feelings of depression. With phrases like “man up” and “boys don’t cry” used commonly in our cultural nomenclature, emotions as normal as sadness and fear are believed to be a threat to masculinity.
But the truth is, men get depressed too—and it’s nothing to be ashamed of. Over six million men in the United States suffer from depression each year, with many more cases going undiagnosed. That’s why it’s so important to recognize that everyone, including men, can be susceptible to depression.
Men can suffer from depression for a number of reasons, but it may be hard to narrow it down to just one. Sometimes depression “runs in the family,” meaning individuals have a genetic predisposition to the disease. Other times, symptoms are triggered by a traumatic event or life experience. Depression can also be attributed to certain nutritional deficiencies that can cause the brain to be lacking in feel-good neurotransmitters such as dopamine and serotonin.
Treatment options, including therapy and lifestyle changes, can provide tremendous support for men dealing with depression. While medications can be useful, antidepressants don’t work for everyone and some people are turned off by the unwanted side effects prescription drugs can cause. For men looking for natural and effective alternatives to pharmaceuticals, supplementation may be the answer. Two botanicals in particular have been clinically studied and found to have a powerful effect on depression.
Unlike prescription meds, curcumin acts on multiple pathways in the body to stop the cycle of chronic inflammation in the brain. It helps rebalance neurotransmitters and even stimulates the formation of new brain cells. Curcumin also enhances noradrenaline and tryptophan levels, and increases the production of dopamine—another neurotransmitter that controls emotional response in the brain, including the ability to experience pleasure and pain. This is a huge benefit for depressed individuals who report feelings of apathy.
In a published study comparing BCM95 curcumin—a highly bioavailable
Saffron is another botanical shown in studies to work along unique pathways in the brain to support emotional balance and peace of mind. It has the ability to lower cortisol levels in the body, promote serotonin production, and help preserve levels of gammaaminobutyric acid (GABA). GABA is a neurotransmitter that calms feelings of anxiety, stress, and fear. It is often low in people who experience depression.
In clinical studies, saffron has also been found to reduce the symptoms of both mild and major depression, especially when they overlap with anxiety. In fact, one trial found saffron could reduce the symptom of persistent depressive disorder in just six weeks.
An added bonus of adding curcumin and saffron to a mental health regimen is that both nutrients have far-reaching benefits that can improve your overall health. However, if your depression doesn’t begin to lift after making these and other lifestyle changes, it’s wise to seek help from a qualified mental health provider.
After working in the ER for 10 years, Lynn Wagner, 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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Not feeling like yourself lately? Do you have less energy than you used to, both in and out of the bedroom? Are you gaining weight even though your eating habits haven't changed? If so, you could be suffering from the effects of declining androgen levels, a condition called andropause.
Androgens are a group of sex hormones found primarily in men, with testosterone being the most well known. They help kick-start puberty and play a vital role in the development of the male body. Androgens are responsible for masculine characteristics like that brawny muscle tone, burly beard, and deep macho voice. Nearly all testosterone is produced in the testes, and it's essential to sexual function.
But during the aging process, your body produces less and less testosterone. For most men, the decline starts around the age of 30, and continues at a rate of about one to two percent a year. While that might not seem like much, over time it could be enough to bring about some unwanted physical, mental, and emotional changes. By the time you approach 50, you may already be experiencing the symptoms of andropause—sometimes called male menopause. In fact, low testosterone is so prevalent that 40 percent of men over the age of 45 are considered to have “low T.”
When you think about testosterone, sex is probably the first thing that comes to mind. And for good reason: Testosterone is a big part of a man's sexual function. It contributes to everything from feeling sexual desire to achieving an erection to reaching orgasm. So it’s no surprise that low libido and erectile dysfunction are signs that you may be experiencing andropause. But sexual desire and function are far from the only issues caused by low T.
Low testosterone can have a huge impact on all aspects of your life. Some indications you may notice when looking in the mirror, including a few extra pounds around your waistline or a fatigued face staring back at you. Your emotional health can suffer without an ample amount of androgens, as well. Feelings of depression or irritability can creep in as testosterone declines. Many men who transition into andropause also report problems with memory and concentration. Unfortunately, these symptoms can worsen over the years as testosterone keeps dwindling.
And just because your testosterone levels are in the “normal” range doesn’t mean they are healthy. It simply means you aren’t in the lowest two-and-a-half percent of the population.
For some men, a dip in androgen levels may bring about even more severe problems—especially metabolic syndrome, a condition that includes high blood pressure, high cholesterol, and a tendency to develop diabetes.
Male menopause is no myth
Other problems include a significant decline in muscle mass, called sarcopenia. That not only leads to frailty and makes you susceptible to falling, but it could rob you of your independence later in life. Your bones could also suffer since andropausal men tend to experience decreased bone mineral density and increased fracture risk. Even more alarming, one study showed that men with the lowest total testosterone were 40 percent more likely to die than those with higher levels.
The first step to getting a handle on andropause is to focus on your everyday habits. If your diet is filled with unhealthy fats and ultra-processed foods, then you're surely setting yourself up for a drop in androgen hormones. Instead, opt for foods like fatty fish high in omega-3s, avocados, berries, and eggs. All of these healthful foods can raise serum testosterone.
Your bad habits aren't helping either. Consuming moderate to high amounts of alcohol can have a detrimental effect on testosterone production. Cigarette smoking has been shown to lower testosterone, too, not to mention the danger it poses to your cardiovascular system.
It's also important to get regular exercise. A recent eight-week study showed that high-intensity interval training (HIIT) significantly modulated the balance between testosterone and the stress hormone cortisol while improving physical fitness. And don't forget to get a good night's sleep. Poor sleep quality, too little sleep, and sleep apnea can all reduce testosterone levels.
Conventional treatment for low T typically involves testosterone replacement therapy, which can be expensive and sometimes risky. In fact, getting testosterone injections can
actually make your health problems worse, not better. But there are plenty of ways to ramp up your androgen levels without having to resort to prescription measures.
been shown to increase testosterone levels and boost energy. These beneficial effects were shown in a recent randomized, controlled trial of 72 overweight men with metabolic syndrome, a condition closely linked to low T. Participants who supplemented with red ginseng every day for four weeks saw a significant increase in their total testosterone concentrations compared to those in the placebo group. But to replicate these beneficial effects in your own life, it’s important to check your supplement label to make sure it contains Korean red ginseng HRG80.
This herbal adaptogen has been used by Ayurvedic physicians for centuries, largely because of its rejuvenating and stress-relieving properties. In modernday studies, ashwagandha has also been shown to be effective at regulating hormones like testosterone, mitigating stress, increasing energy levels, and improving concentration. During one of these studies that involved a group of overweight andropausal men between the ages of 40 and 70, Australian researchers found that a daily dose of ashwagandha resulted in a significant uptick in two important male hormones—DHEA and testosterone. In another study that appeared in Health Science Reports, investigators found that the herb not only increased testosterone levels but also boosted desire, making it a perfect way to combat the sexual side effects of andropause. For clinically effective results, opt for a dairy-free supplement that contains a proprietary ashwagandha formulation called EP35, which is standardized to contain at least 35 percent withanolides—the secret sauce that gives this herb robust effects.
A potent antioxidant and antiinflammatory, Korean red ginseng has
Vitamin D is essential for good health. But a deficiency can lead to all sorts of issues, from muscle weakness to brittle bones—and, you guessed it, low testosterone. The benefits of supplementing with vitamin D were revealed in a study of 165 men with low levels of both testosterone and vitamin D. The men were divided into two groups, with one getting a high daily dose of D and the other a placebo. After one year, circulating D concentrations had increased significantly in the supplement group. This led to a meaningful rise in total testosterone levels, bioactive testosterone, and free testosterone levels. In contrast, there was no significant change in any testosterone measure for the placebo group.
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.
by Holly Lucille, ND, RN
For most men, prostate troubles may seem as inevitable as gray hair and wrinkles are. At first, you notice a little hesitancy when trying to urinate. Or maybe your urine stream seems weak or intermittent. Worse yet, you find yourself getting up repeatedly at night to urinate, or you feel like your bladder is still partly full after you've gone. Welcome to benign prostatic hyperplasia, or BPH, a noncancerous condition in which your prostate becomes enlarged and triggers these and other urinary symptoms.
Approximately half of all men over the age of 50 develop BPH. That figure
skyrockets to 90 percent of men over the age of 80. But it’s not all gloom and doom. First of all, BPH won’t increase your risk of developing prostate cancer, even though some of the symptoms are similar. The second piece of good news? There are a number of natural things you can do to ease symptoms and potentially slow growth. But before we get to these safe and effective strategies, it’s important to understand why this often-ignored gland matters.
Your prostate gland is about the size and shape of a walnut and weighs just about an ounce. It sits between your bladder and the base of the penis, just in front of the rectum, and it encircles your urethra (a long tube that carries semen and
urine out of the body) like a collar. Although it’s considered to be one gland, your prostate is actually made up of a network of smaller glands arranged in lobes, as well as muscle and connective tissue, all wrapped up in a fibrous shell.
As a key part of a man’s reproductive system, the prostate produces seminal fluid—a milky substance that makes up about 20 to 30 percent of semen. During sex, the muscles in the prostate help transport prostate fluid and semen into the urethra, where it is forcefully expelled during ejaculation.
Normally, this tiny gland experiences a growth spurt during puberty to coincide with an increase in testosterone. Then, around the age of 50, growth begins again—this time at a much slower rate—and continues throughout the rest of your life.
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This growth typically doesn’t become a problem until your later years, but once it does, it can definitely impact your quality of life.
What causes BPH? Although researchers aren’t 100 percent sure, they believe that growth of the gland is triggered by hormonal changes. As the prostate becomes larger, it eventually squeezes the urethra like a clamp on a hose, blocking the flow of urine. This can, in turn, cause a variety of urinary problems such as dribbling, a weak urinary stream, incomplete emptying of the bladder, and the frequent urge to urinate, especially at night. What’s more, it can have an adverse effect on your sexual function.
Even though growing older is the primary risk factor for BPH, other factors include existing cardiovascular disease, erectile dysfunction, obesity, a sedentary lifestyle, type 2 diabetes, and a family history of the condition. An abnormality in your testicles can also raise your risk.
Conventional treatment of BPH includes pharmaceutical drugs and surgery. But these measures can result in some unwelcome side effects. Fortunately, there are a number of effective ways to improve BPH, starting with your habits.
First up, your diet. Studies show that what you eat can impact your risk of
BPH. For instance, when Australian researchers analyzed data from 868 men, they found that those eating a whole-foods diet rich in vegetables and lean red meat had a lower risk. And preliminary research suggests that adopting a ketogenic diet may reduce inflammation and improve BPH symptoms in much the same way as the popular prostate drug finasteride—but without side effects.
Empty your bladder all the way when you pass urine.
Limit the amount you drink in the evening, especially beverages containing alcohol or caffeine.
Urinate often to avoid long periods between bathroom breaks.
Be aware that some drugs such as antidepressants, blood pressure medications, and even overthe-counter cold remedies can worsen symptoms.
Exercise is also important. In one large clinical trial, men who worked out on a regular basis for at least an hour per week were 13 percent less likely to report repeated nighttime trips to the bathroom (technically known as nocturia) than those who didn’t exercise at all. Those who were physically active yet still reported nocturia had 34 percent less-severe cases than their sedentary counterparts.
While all types of physical activity benefit the prostate, there’s one specific exercise that can improve BPH symptoms—Kegels. Studies show that practicing this exercise strengthens the pelvic floor muscles, reduces urinary incontinence, and enhances the quality of life in men with BPH. Best of all, Kegels are easy to do and can be done anytime, anywhere! Simply tighten your pelvic floor muscles (to do this, think of pulling in and lifting up your genitals), hold the contraction for five seconds, and then relax for five seconds. Repeat several times in a row.
Supporting your prostate with diet and lifestyle is a great place to start. But adding the following botanicals and nutrients to the equation can support prostate health and relieve BPH symptoms even more.
This plant sterol, which is found in fruits, vegetables, nuts, and seeds, has been shown to reduce the urinary symptoms of BPH by decreasing inflammation in
the prostate and increasing urinary flow rate. Beta-sitosterol works by inhibiting the activity of an enzyme called 5-alpha-reductase, a key trigger in the development of BPH. In one German study conducted at the Ruhr University Bochum, 117 men with BPH were given either beta-sitosterol or a placebo daily for one year. By the end of the study, those taking the supplement experienced a significant improvement in their symptoms and their urinary flow parameters.
Saw Palmetto. For proven symptomatic relief, nothing beats saw palmetto. Like beta-sitosterol, it reduces inflammation by inhibiting 5-alpha-reductase. This, in turn, slows or prevents prostate growth. Plus, saw palmetto improves the flow of urine and decreases the frequency of those frustrating nighttime trips to the bathroom. According to research published in the journal American Family Physician, saw palmetto appears to work as well as finasteride, but it’s
better tolerated and less expensive. Another nine-week study also showed that men who received saw palmetto supplementation demonstrated a decrease in urinary tract symptoms
BPH isn’t just a nuisance; it can increase your risk of health complications like bladder or kidney damage, bladder stones, blood in the urine, and urinary tract infections. If you show signs of an enlarging prostate, checking in with your healthcare provider can help you sidestep these serious bladder and kidney problems.
Boron. Boron is a trace element that helps maintain healthy testosterone levels and plays a beneficial role in how this and other steroid hormones function. Making sure you’re getting enough may help balance testosterone levels and keep prostate volume in check. You can get some boron from foods like avocados, prune juice, and raisins, but to get prostate-friendly levels, consider taking a bioavailable form of this mineral.
and an increase in urine flow when compared to a placebo.
The active sterols and free fatty acids responsible for saw palmetto’s BPH benefits are found in the berry. To get the most benefit from the herb, look for a supplement that uses supercritical CO2 extraction to protect these delicate compounds in the berries. It’s also important to check the label to ensure the saw palmetto is standardized to 85 to 95 percent total fatty acids and 0.20 to 0.50 percent total phytosterols.
Zinc. This critical mineral is best known for its ability to support immunity. But it’s also important for normal prostate function—so important that the prostate contains a higher concentration of zinc than any other organ in the body does. And yet, studies show that men over the age of 50—and especially those suffering from BPH—are alarmingly low in zinc. In fact, findings in the Indian Journal of Urology note that men with an enlarged prostate have, on average, 61 percent less zinc in their prostate tissues than men without the condition. Why does this matter? Because adequate zinc levels reduce inflammation and help regulate testosterone metabolism in the prostate via the 5-alpha-reductase enzyme. To effectively boost your zinc levels, however, you can optimize absorption with a chelated form of the mineral.
While you can’t do anything about your age or family history, there’s plenty you can do to slow prostate growth and reduce symptoms. Taking power over your prostate sooner rather than later is key to managing this all-too-common but troublesome condition.
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.
saw palmetto
Separation anxiety is a reality for many pets. But it’s not your dog’s fault. This all-too-common problem can be due to a predisposition of a dog’s breed, or it could be brought on by a triggering event like a change in schedule or residence, or the sudden absence of a resident family member. Regardless of the cause, the goal is to optimize “alone time” success for your precious pup!
If your dog is acting out or appears anxious, it’s important to rule out other issues, such as incomplete potty training, marking, or physical impairments. If these are not the cause, separation anxiety is the likely culprit. Keep in mind that this type of behavior is not the result of disobedience or spite. It is not a time for punishment. Instead, it’s time to take a positive attitude and spring into action.
Some dogs have “predeparture anxiety” and get agitated seeing their pet parent picking up the
keys, combing hair, or putting on shoes. Reduce the dog’s anxiety by taking the time to change things up. Don’t stick with predictable cues that you are leaving. For example, pick up your car keys and sit in front of the TV for a while. Show the dog that certain cues will not always lead to your departure.
You can also teach your dog through short “out-of-sight” absences. Have your dog sit or stay on the other side of a bedroom door. Start with a short time, and gradually increase the time your dog sits on the other side of the door before seeing you. Practice within the home, and then practice with an exit door to the house. Switch it up if you can. For example, if you always leave out the front door, try leaving out the back door.
Next, incorporate absences that last a little longer. Always behave calmly and quietly when going out and coming in, keeping the contrast very low between when you are home and when you are leaving.
It’s also important to do a “time check.” Have you been giving your pet quality time along with plenty of walks and exercise? These can go a long way in helping them have a happy, relaxed attitude.
If your dog’s separation anxiety isn’t improving, consider taking your pup to a doggy daycare for a few hours per week. You might also try working with a certified professional dog trainer.
Another solution is to provide your dog with some supplemental relief. In a clinical study on animals, a specifically cultivated root extract of Echinacea angustifolia (EP107) was able to keep the animals calm without causing drowsiness. This isn’t surprising since Echinacea angustifolia contains a compound that influences brain chemistry and eases nervousness. Taken as a supplement in tablet form, this breakthrough echinacea extract can relax and calm your pet in as little as 30 minutes. The recommended dosage is 20 to 40 mg.
Even if progress is slow, keep working with your pet. Over time, you can conquer separation anxiety!
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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For years, beef has been unfairly painted as less than healthy. But studies show that this tasty red meat actually supplies 10 essential nutrients, including vitamins B6 and B12, iron, selenium, and zinc, that support an active and healthy lifestyle. Plus, beef is among the best sources of high-quality protein. But here’s the catch: if you’re eating conventional beef, you’re likely getting an overabundance of pro-inflammatory omega-6 fatty acids along with a dose of residual antibiotics and growth hormones. Instead, when cooking the following recipes, search out a good source of grass-fed beef, which is shown to supply more nutrients and no harmful residues.
Nothing’s better than a thick, juicy steak sizzling on the grill. Problem is, grilling over high heat can create cancer-causing heterocyclic aromatic amines (HHAs) and polycyclic aromatic hydrocarbons (PAHs) when the fat drips onto the hot coals or heating elements. Fortunately, studies show that adding rosemary to your marinade can reduce the formation of these harmful chemicals.
3 cloves garlic, minced
2 sprigs fresh rosemary, minced
1 teaspoon Celtic Sea Salt
¼ cup balsamic vinegar
¼ cup extra-virgin olive oil
4 ribeye steaks
1 To make the marinade, whisk the garlic, rosemary, salt, vinegar, and oil together in a small bowl.
2 Place the steaks in a 9 x 11 baking dish. Pour the marinade over the meat and turn the steaks to coat evenly. Cover and refrigerate for at least one hour.
3 Remove the steaks from the refrigerator and bring to room temperature about 30 minutes before cooking.
4 Preheat the grill.
5 Lay the steaks on the grill in a single, uncrowded layer and cook to desired doneness. Serve immediately.
Per serving: 538 cal; 26.8g total fat; 1 3g carb; 69g protein; 732mg sodium; 0g sugar
Slow cooking short ribs is the secret to tender fall-off-the-bone meat. Plus, with this recipe, you can just prep it and forget it in the oven! Another bonus? This recipe is keto- and paleo-friendly.
3 pounds beef short ribs
2 teaspoons organic coconut oil
2 teaspoons Celtic Sea Salt
1 teaspoon freshly ground black pepper
½ cup onion, sliced
3 cloves garlic
¼ cup apple cider vinegar
4 cups of beef bone broth
2 bay leaves
1 tablespoon fresh rosemary
3 tablespoons fresh thyme
1 Preheat the oven to 325°F.
2 Sprinkle the ribs with salt and pepper.
3 Melt the coconut oil in a Dutch oven over medium-high heat, and place the ribs in the pot in a single layer (you may have to do this in batches).
4 Brown the ribs on all sides, then remove to a plate until all the ribs are browned.
5 Add the onion and garlic cloves to the pot and cook for about five minutes or until the onion is soft. Add a pinch of the salt and the vinegar, scraping the bottom of the pan to release any browned bits.
6 Return the ribs to the Dutch oven and pour the stock over the beef and onions. Bring to a boil before turning off the heat and placing a lid on the pot.
7 Carefully transfer the pot to the preheated oven and cook for approximately 2.5 hours or until tender. Store any leftovers in a covered container in the refrigerator for up to three days. Per serving: 518 cal; 23g total fat; 3.5g carb; 69g protein; 1,035mg sodium, 1g sugar
If you’re craving tacos or burritos, this is the perfect recipe for you! You can easily make your barbacoa even healthier by ditching the tortillas in favor of homemade taco lettuce cups or grain-free burrito bowls.
2 pounds grass-fed, boneless beef chuck roast, cut into 4-inch pieces
½ teaspoon chipotle chili powder
1 teaspoon ground coriander
1 teaspoon dried oregano
¼ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper (optional)
2 tablespoons coconut oil
1 onion, sliced
3 cloves garlic, minced
2cans fire-roasted, diced tomatoes
2 tablespoons apple cider vinegar
2 cups beef bone broth
2 cups cauliflower rice, cooked
Chopped fresh cilantro
2 limes, quartered
2 avocados, pitted, peeled, and diced
1 Combine the beef, spices, and oregano in a large bowl. Toss to combine well.
2 Melt the coconut oil in a large Dutch oven. Brown the beef in batches, removing them to a plate until all the beef has been seared.
3 Reduce the heat to medium and add a bit more coconut oil if the pan appears dry. Add the onions and garlic, sautéing until the onions are translucent. Stir in the tomatoes and vinegar and bring to a slight boil.
4 Return the beef to the pot, stirring to cover with the liquid. Reduce the heat to a simmer. Cover and cook for 2.5 hours, checking periodically and adding a bit of water if needed.
5 Once the beef is tender enough to fall apart, carefully remove it to a cutting board. Cool slightly, then, using two forks, shred it.
6 Meanwhile, bring the remaining liquid to a boil and reduce by half. Using a stick blender, puree the liquid. Return the shredded beef to the pot and stir to combine.
7 Serve immediately with cilantro, lime, and avocado. You can also store any leftovers in the fridge for up to three days.
Per serving: 520 cal; 21.1g total fat; 8 4g carb; 71 2g protein; 181mg sodium; 3.7g sugar
Most American men don’t get enough nutrients from the foods they eat. Luckily, supplements can help fill that gap. In one study, men who took a multivitamin were 43 percent less likely to have a heart attack or stroke after 20 years than those who didn’t. That’s just one example of why men need to pay attention to the essential nutrients they may be missing.
The B vitamins are a family of eight water-soluble nutrients that support a variety of cellular functions in a man’s body. The Bs are also important for energy production, skin healing, and cognitive function. In one study, dietary data and information about supplement use were collected for 100 adults with mild cognitive impairment (MCI), 100 with Alzheimer’s disease (AD), and 121 without cognitive impairments. Participants then took part in a variety of cognitive and memory tests. Those with the highest intake of B vitamins had the best scores. However, those with the lowest levels—especially for vitamins B2, B6, and B12—also showed signs of poor cognition. And this link to low B levels was especially strong among those with Alzheimer’s disease.
These critical B vitamins have also been shown to help combat stress and lower the risk of neuropathy and liver damage. And yet, even though they are so vital to both brain and body, these nutrients aren’t stored in the body. Making matters worse, the B vitamins are also depleted by stress, a poor diet, and alcohol. This is why it’s so important to replenish them with a comprehensive B complex that includes vitamins B6 and B12, along with folate in their active forms—pyridoxal-5-phosphate (P-5-P), methylcobalamin, and methylfolate, respectively—to ensure proper utilization by the male body.
The typical Standard American Diet (SAD) lives up to its acronym by falling far short of the nutrients men need for good health. That’s especially true for fiber and probiotics. First up, fiber. The goal is to consume at least 30 to 38 grams of dietary fiber daily. A quick internet search can clue you in to some of the many high-fiber foods in your local grocery store including a wide variety of fruits, veggies, nuts, and seeds. Pay attention to your fiber intake for a few days to see if you are reaching the goal.
What about probiotics? Living a modern life can upset the bacterial balance in your gut. And that means reinforcements are needed in the form of friendly, beneficial probiotics. The two most prevalent types of probiotic bacteria in the gut are Lactobacillus, which lives in the small intestine, and Bifdobacterium, which is found in the large intestine. Studies show that one type of Lactobacillus bacteria known Lactobacillus rhamnosus fortifies the intestinal barrier and reduces IBS symptoms as much as 42 percent. Another—Lactobacillus plantarum can help decrease abdominal pain and bloating. Bifidobacterium bifidum, on the other hand, helps reduce allergies, cholesterol, and blood sugar levels. Look for a probiotic supplement that delivers these strains and provides at least 20 billion live, active colony forming units, or CFUs, to support a healthy microbiome.
When it comes to taking a multivitamin, remember these words: absorption and use. Vitamins and minerals come in different forms, with some easier to absorb than others, and it’s vital that your multi supplies the most bioavailable forms. But that’s not the only thing you need to consider. Adopting the following “rules” can ensure you’re getting the most bang for your buck. Rule one: choose a multi that supplies more than a single dose of daily nutrients since your body needs a steady stream throughout the day. Rule two: be aware that the standard Recommended Daily Allowance (RDA) isn’t optimal—it’s actually just the bare minimum you need to avoid severe deficiency. Rule three: even with a great diet, you can no longer count on foods to deliver essential minerals. Thanks to modern farming techniques, today’s soil has been seriously depleted of nutrients— and that means the food grown in this soil is also low in nutrients.
Taking a daily multi can help you get the essential vitamins and minerals needed to avoid long-term deficiencies and the resulting health consequences. You can further boost nutrient absorption by looking for a supplement that contains chelated minerals (listed on labels as TRAACS). When choosing a multi, check to see if it includes a full range of bioavailable, active forms of the B vitamins, including vitamin B6 as P5P and vitamin B12 as methylcobalamin. Other vital nutrients include vitamins A, C, D3, E, K2, and choline, plus the minerals iodine, magnesium, potassium, selenium, and zinc. Bottom line? Don’t settle for a product with nutrients that aren’t absorbed well— and always take your multi with food to prevent stomach upset.
Omega-3s are known to be true multitaskers for men. In fact, studies show that these essential fats support cardiovascular health—including healthy blood pressure and cholesterol levels—as well as joint health, brain function, and a healthy nervous system. But two types of omega-3s are hard to get from diet alone—EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although fish and krill oil are often recommended as a way to get these omega-3s, they aren’t the best answer. To get the most from an omega-3 supplement, look for bioidentical essential fatty acids that are bound to phospholipids for enhanced absorption. Also, check the label for the word “peptides,” which are strings of amino acids vital for mood, immune, and overall health support that you won’t find in fish or krill oil supplements.
Vitamin D is important for many reasons. Although the body naturally produces vitamin D when your skin is exposed to the sun, age lessens that ability by as much as 60 percent. This fact lines up with research showing that 44 percent of older men have severe deficiencies, increasing the risk of more aggressive types of prostate cancer and heightening the risk of recurrence. However, several clinical trials have found that men who take vitamin D3 supplements over the long term have reduced PSA levels (a marker of potential prostate problems), less risk of developing prostate cancer, and increased survival rates. A recent Australian study found that people with a vitamin D deficiency were also more likely to suffer from heart disease and higher blood pressure. What’s more, because D is key for supporting the growth of new brain cells, it may help reduce the accumulation of abnormal proteins associated with dementia. Just make sure you’re supplementing with the correct form of vitamin D, listed on labels as D3. That form, as opposed to vitamin D2, is the active form of the vitamin that is naturally synthesized.
Anti-aging tips and tricks never go out of style—and face yoga is here to prove it. Face yoga consists of performing facial exercises to stretch, tone, and strengthen the muscles in the face, in the hopes of warding off wrinkles and sagginess, and slowing down the signs of aging. The theory is that repetitive facial exercises can help the muscles and skin in your face appear younger and healthier—much like traditional yoga can tone and strengthen muscles throughout the body. With poses called the “Forehead Smoother,” the “Neck Lifter,” and the “Cheek Sculptor,” it’s no wonder antiaging enthusiasts are trying the face yoga method on for size. But does it really work? Depends on what kind of benefits you’re looking for. By utilizing massage, acupressure, and exercise, a session of face yoga will certainly leave you feeling more focused, relaxed, and calm (which can also make you appear more radiant and well rested). And while the science supporting this trend is squishy at best, here’s hoping that, if you decide to give face yoga a try, you’ll say goodbye to at least some of those fine lines in the process!
There’s no doubt about it: over the past few years, pickleball— that trendy blend of tennis and ping-pong—has become the lastest sports craze to hit the courts. It’s so popular that the Sports & Fitness Industry Association estimates that 4.2 million Americans play at least once a year.
But pickleball’s allure may be short lived thanks to competition from another net-based sport called padel (pronounced ‘puh-dell’). Already popular in Spain and some Latin American countries, this mix between tennis and squash is played in doubles on an enclosed court surrounded by walls of glass and metallic mesh. Not only will engaging in a fast-paced game of padel provide aerobic benefits; it’s also been shown to improve coordination and muscle tone. Plus, it’s a great way to socialize and improve stress. And it’s appropriate for all ages! Want to give this tennis-squash mash-up a try? Check online for a local coach who can help you master the basics.
There’s a device to track every activity under the sun these days, but what about technology that monitors inactivity?
Yup, there’s tech for that, too. Enter sleep trackers—devices that essentially work by measuring how little you move throughout the night. By detecting inactivity, a sleep tracker can tell you when you fall asleep and when you wake up and start moving again. Many sleep trackers also come with the capability to monitor the overall quality of sleep you get each night by tracking if you toss and turn, or wake up before you’ve gotten sufficient shut-eye. Some even have technology that will evaluate the conditions of your sleeping environment and determine if factors like temperature and light exposure are impacting your sleep patterns. If sleep (or energy levels) are something you struggle with, a sleep tracker may be exactly what you need to discover whether the duration and quality of sleep you’re getting needs an upgrade.
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Hurricanes, floods, fires, rising sea levels, crumbling glaciers—all signs of a warming world. But, if climate change seems like a certainty as we approach yet another Earth Day, take heart. There’s a lot you can do personally to combat the climate crisis. Here are 12 steps you can take on Earth Day and every day to help protect the planet.
BUY ORGANIC.
Conventional agriculture relies heavily on synthetic fungicides, herbicides, and insecticides that can disrupt hormones and increase the risk of cancer. Organic food, on the other hand is free from chemical residue. Plus, it’s been found to be more nutritious.
CONSERVE WATER. Using water-saving techniques results in less water being diverted from our rivers, bays, and estuaries. Taking shorter showers and installing drip irrigation also help reduce the amount of energy used to treat, pump, and heat water.
DON’T FALL FOR “GREENWASHING.”
A growing number of companies claim to be environmentally responsible, but in reality, they aren’t. In fact, research shows that an astounding 95 percent of products are greenwashed. To avoid this marketing ploy, do your homework into the companies you buy from and look for third-party certified products with clearly labeled seals.
JUMP ON THE REGENERATIVE AGRICULTURE WAGON.
Support your local regenerative farmers to help protect and conserve farmland in your region. You can also donate to regenerative organizations like Regenerative Organic Alliance or Regeneration International.
DRIVE LESS. Reducing the amount you drive by just 20 miles per week saves about 900 pounds of CO2 each year. When possible, consider walking, biking, carpooling, or using public transportation.
REPLACE YOUR LIGHTBULBS. Switch out conventional light bulbs for compact fluorescents. Changing just one 75-watt bulb to a CF bulb cuts roughly 1,300 pounds of CO2.
PROMOTE GARDEN POLLINATORS. Choose garden plants that attract hummingbirds, bees, and butterflies. Doing so makes your garden more ecofriendly since pollinated plants require few, if any, harmful chemicals.
10.
INSTALL A PROGRAMMABLE THERMOSTAT TO HEAT AND COOL YOUR HOME. But if you rent, simply setting your thermostat up two degrees in the summer and down two degrees in the winter can save 350 pounds of CO2 annually and two percent on your heating bill.
11.
GO WITH CHEMICALFREE CLEANING. The average household cleaning product contains 62 toxic chemicals, 2-butoxyethanol, chlorine, formaldehyde, and phthalates, that aren’t required to be listed on the label. However, these ingredients have been linked to asthma, cancer, reproductive disorders, hormone disruption, and neurotoxicity. Instead, opt for nontoxic cleaning products, or make your own with vinegar, lemon, and baking soda.
LESSEN YOUR RELIANCE ON PLASTICS. About 100 billion nondegradable plastic shopping bags are thrown out every year, adding to the growing nonbiodegradable burden in landfills. What’s more, that plastic water bottle you just tossed in the trash can take up to 450 years to break down. Instead of plastic, choose more earth-friendly reusable alternatives like glass, metal, or hemp.
SWITCH TO NONTOXIC PERSONAL CARE PRODUCTS. Many of the ingredients in drug and department store cosmetics and personal care products are derived from petroleum. Stocking your bathroom with botanically based products can keep you looking good without relying of fossil fuels.
Keep up to date on climate change and join the fight at edf.org or climate.nasa.gov.
Ah, aging. Grocery bags feel heavier, jars are harder to open, and your legs don’t carry you up the stairs as easily. While you may consider these to be normal signs of aging, a decline in functional fitness is actually due to a condition known as sarcopenia.
From birth to around age 30, your muscles are programmed to grow stronger and larger. But in your 30s, muscle mass and function begin to decline at a rate of three to five percent per decade. Welcome to age-related muscle loss, or sarcopenia. However, the latest research challenges the assumption that sarcopenia is inevitable, as the causes are often more lifestyle related instead of a result of normal aging.
That’s not to say that aging doesn’t play its part. As you grow older, you experience a reduction in nerve cells that send signals from your brain to your muscles, and a decline in the body’s ability to convert protein to energy. But many accelerate this muscle loss by becoming less active and by not consuming adequate amounts of protein.
Whether you use your own body weight or the equipment at the gym, resistance training is the most effective way to win the battle with sarcopenia. It positively
stimulates the neuromuscular system, as well as muscle growth, protein synthesis, and hormonal activity. When these key functions decline, sarcopenia develops.
Strive to work your muscles at least three time per week. Here are some effective moves to get you started:
Stand with feet shoulder-width apart, toes pointed slightly outward. Engage your abdominal muscles and pull your shoulder blades together slightly to push out your chest. Squat back as if you were about to sit in a chair. Keep your weight over your heels so you don’t lean forward. Your hips should move down and back. Hold for a few seconds, then rise up by pushing through your heels and using your glutes to return to a standing position. Complete 3 sets of 10 repetitions.
Start in a high plank position with your body in a straight line from your head to your toes and your hands directly under your shoulders. In a slow, controlled motion, lower yourself onto your right forearm, then onto your left forearm. From this position, place your right hand on the ground. Engage your core and push your body back up into a high plank. Immediately repeat with your left hand. Pause, then repeat. Complete 3 sets of 10 repetitions.
Sit on a chair or bench and grip the front edges with your hands. Hover your derriere just in front of the seat with your feet flat on the floor and your legs bent so your thighs are parallel to the floor. Straighten your arms. Slowly lower your body toward the floor until your arms form 90-degree angles. Engage your triceps to press back up to the starting position. Repeat 10 times, completing 3 sets.
Lying on the floor or on a flat bench, grab a pair of dumbbells (start light and work your way up to heavier dumbbells). Engage your abdominal muscles and press the dumbbells toward the ceiling. Slowly lower the dumbbells until your upper arms are level with your back. Your elbows should be 45 degrees away from your body. Pause at the bottom of the movement. Complete 3 sets of 10 repetitions.
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.
Icelandic angelica, officially known as Angelica archangelica , might not sound familiar, but if you deal with urinary urgency, interrupted sleep due to trips to the bathroom, or bladder issues of any kind, it is time to discover this herb for yourself.
Also known as the “Angel’s Herb,” this traditional Icelandic botanical has been used as a remedy for over 1,100 years. At one time, it was even bartered as a form of currency by the island’s Viking forebears.
The herb is still highly regarded, and to this day, angelica leaves are sustainably harvested and carefully gathered by hand to preserve their nutrient value and to guarantee their continued growth for generations to come.
The environment of these plants may be key to their actions. Researchers
believe that the Icelandic summer, with 24 hours of daylight, spurs the growth of angelica and concentrates compounds that are responsible for its beneficial effects. And those effects are impressive.
Preliminary clinical data and anecdotal reports show that a specialized leaf extract from Icelandic angelica can strengthen bladder muscles and help those who struggle with an overactive bladder, urinary urgency, frequent nighttime awakenings, the feeling of incomplete emptying, and incontinence. And because the herb doesn’t have hormonal effects and isn't limited to being a prostate-focused nutrient, it can be used by men and women.
In an eight-week, randomized, doubleblind, placebo-controlled clinical study, men with nocturia received an angelica leaf extract or a placebo. The participants in this study were age 45 and older, which is often when men begin noticing urinary frequency. Here are a few of the takeaways from that study that really stand out:
• Men with reduced bladder capacity of less than 260 ml (the average is between 400 and 600 ml), saw an increase of 44.3 ml versus 16.3 ml in
the placebo group—a difference of over 170 percent.
• Men normally making more than three bathroom trips per night saw that number reduced by half.
• For men age 70 or older, angelica increased the first uninterrupted sleep period by 180 percent versus the placebo group.
Angelica gets these results by doing a few different things all at once. First, it reduces inflammatory leukotrienes that would otherwise affect the bladder. Then, it calms nerves that transmit bladder signals so they don’t create unnecessary feelings of urgency, or hold off on those signals until it’s too late. And, angelica improves bladder capacity, muscle strength, and the ability to fully empty, eliminating that “there’s still some left” feeling.
Angelica archangelica is a natural option that, unlike anticholinergic prescription drugs, doesn’t create a risk for dementia. For anyone dealing with an overactive bladder, interrupted sleep, urgency, or incontinence, supplementing with the angels’ herb could be a great place to start.
Are you in search of a reliable, science-based resource for all your health and nutrition questions? Terry Talks Nutrition has you covered.
TERRY LEMEROND
Terry Lemerond is a natural health pioneer with over 50 years of experience in the health food industry, and knows the life-changing effects that proper nutrition, exercise, and effective natural medicines can have on your life.
Connect with Terry to increase your knowledge on a wide variety of topics, including immunity, pain, curcumin and cancer, diabetes, and so much more!
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It’s our goal here at Good Health Lifestyles to bring you the latest in cutting-edge 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.
Santosa D, Suharti C, Riwant I, et al. Curcumin as adjuvant therapy to improve remission in myeloma patients: a pilot randomized clinical trial. Casp J Int Med. 2022;13:375–84.
BACKGROUND: The treatment for ineligible transplant multiple myeloma is melphalan prednisone. Curcumin has an anti-inflammatory and antiangiogenesis in cancerdirected to nuclear factor-kappa B (NF-kB) pathway. Interleukin 6 (IL-6), vascular endothelial growth factor (VEGF), tumor necrosis factoralpha (TNF-α), C-reactive protein (CRP), and lactate dehydrogenase (LDH) were also involved in the pathogenesis of myeloma. No clinical study has evaluated the efficacy of curcumin in myeloma patients. To evaluate the efficacy of curcumin as adjuvant into melphalan prednisone in myeloma patients.
METHODS: 33 myeloma patients at Dr. Kariadi General Hospital, Semarang, Indonesia during 20162017 were randomly assigned single-blindedly into MPC (n=17) and control group (n=16). The MPC group was treated with melphalan 4 mg/m2, prednisone 40 mg/m2 for 7 days, and curcumin 8 gram daily for 28 days. The MP control
group was treated with melphalan, prednisone, and placebo. The primary endpoint was the overall remission. Pre and post-treatment was examined for NF-κB, VEGF, TNF-α, IL-6, LDH, and CRP levels All data analyses were per protocol.
RESULTS: There was a significant difference in overall remission between the MPC and MP control groups [75% vs 33.3%, x2=6.89, P=0.009]. A significant decrease of NF-κB, VEGF, TNF-α levels shown in the MPC group compared with the MP control group. There was a significant decrease in IL-6 levels in a subgroup analysis of the MPC group. TNF-α levels had a significant correlation with remission [OR=1.35; (95%CI=1.03-1.76); P=0.03].
CONCLUSION: Curcumin has an efficacy in improving overall remission and decreasing NF-κB, VEGF, TNF-α, and IL-6 levels in myeloma patients.
Myeloma is a cancer of blood plasma that produces abnormal, nonfunctional antibodies. Common treatments include chemotherapy,
radiation, and drug regimens, including the combined protocol of melphalan (a chemotherapy drug) and prednisone. Unfortunately, the remission rates from these treatments are not always very strong, and their side effects—nausea, diarrhea, alopecia (hair loss), and dermatitis— can feel overwhelming.
However, curcumin, a compound from turmeric, can help. Curcumin is widely known for its anti-inflammatory and cell-protecting properties. This study was no exception.
While all patients in this study received the standard drug melphalan and prednisone treatment, one group also received eight grams of curcumin enhanced with turmeric essential oil (BCM-95) for improved absorption and bioavailability.
In just 28 days, 75 percent of those in the curcumin group were in remission, versus only 33 percent of the drugonly group, which had received a look-alike placebo in addition to the melphalan and prednisone.
In the curcumin group, researchers noted significant reductions in a variety of disease markers, including vascular endothelial growth factor (VEGF), which can create blood vessels that help feed tumors; transcription factor NF-κB, which helps cancer cells replicate; and TNF-a, an inflammatory compound that creates damage that may initiate cancer.
This study illustrates the importance of reducing unchecked inflammation, and the advances of combining conventional treatments with botanical medicines that have proven value in clinical work. In the case of myeloma specifically, remission can make all the difference, helping people live three times longer (or more) than those who do not achieve remission.
Better Health with Boswellia Systemic inflammation contributes to numerous conditions, including arthritis, asthma, and inflammatory bowel disease. Learn how this ancient Ayurvedic herb works safely and effectively to quell inflammation for better health from head to toe.
Boost Your Immunity Whether you’re trying to protect against cold and flu season or a more serious illness, Dr. Alex Panossian provides an easy-to-follow blueprint for building up your body’s defense system naturally.
Discover Ultimate Wellness Maximize your immune response and enhance your cardiovascular health, liver function, and joint mobility with andrographis. Paired with a healthy lifestyle, this ancient Ayurvedic herb is a game changer for anyone seeking optimal wellness.
Chronic, low-level inflammation has been tied to a wide range of life-changing diseases including arthritis, Alzheimer’s, diabetes, even obesity! Learn how key botanicals and simple lifestyle changes can extinguish this silent threat to good health.
Discover the secret to a longer, healthier life with this multi-tasking nutrient. With powerful antioxidant and anti-inflammatory properties, French grape seed extract supports healthy aging, better brain function, cardiovascular health, and more!
Get Energized! Feeling like you’re experiencing your own energy crisis? Discover easy-to-implement ways to naturally reinvigorate your energy stores and one remarkable herb that can help fight fatigue. Learn how to reclaim your energy levels and the life you love.
Love Your Love Life Are you among the 43 percent of women or the 31 percent of men suffering from problems in the bedroom? Good Health Lifestyle’s editor-in-chief Kim Erickson explains why sexual dysfunction occurs and helps you uncover effective, all-natural ways to get your love life back on track, starting today!
Melatonin: The mighty molecule for optimal health Melatonin may be best known for promoting sleep, but it turns out this hormonelike compound can provide a host of other surprising health benefits. Check out our tips for getting the most out of your melatonin supplement, from your brain to your immune system and more!
Prevent & Reverse Type 2 Diabetes Are you among the 1 in 10 Americans looking for allnatural ways to prevent or improve type 2 diabetes? Dr. Jacob Teitelbaum gives you the lowdown on how hintonia can keep your blood sugar levels and your A1C in check!
Say Good-bye to Pain Whether it’s joint pain, back pain, headache, or gout, nearly everyone experiences pain at some time or other. Learn how to get relief fast with a host of safe and effective herbal alternatives to potentially dangerous overthe-counter and prescription drugs.
Overwhelmed? Feeling anxious? You’re not alone! Anxiety affects more than 40 million adults in the United States every year. There is hope! Dr. Jozsef Haller shares the secret to managing anxiety and chronic stress without drugs.
The
Digestion Everyone suffers from occasional digestive upset. When you do, you want relief fast! This comprehensive guide provides the lowdown on natural solutions that can ease both everyday and chronic digestive problems safely and effectively.
• NEW Fast dissolving, easy-to-swallow liquid gels^
• NEW Unique, clinically proven, patented technology emulsifying three incredibly powerful ingredients
• NEW Triple pain formula*† features:
– BCM-95®, the most clinically studied, enhanced absorption curcumin in the world
– Proven BOS-10® boswellia, the most advanced boswellia on the market today
– Time tested Black Sesame Seed Oil, with over 1,000 years of traditional use with Ayurvedic practitioners
You can now access Terry Talks Nutrition® (TTN) articles via QR codes!
Terry Talks Nutrition articles exist to educate you on how high-quality herbs and botanicals can help you live a healthier life. We’ve put the QR codes here, all in one place, to help you easily access them and read at your convenience. Simply scan any of the QR codes with your device and you’ll be able to read our articles, forward them to your home computer, or text or email them to the people you care about.
PAIN
THYROID
HEART
HAIR & SKIN
ADRENALS/CHRONIC FATIGUE
HEART
INTESTINAL
NEUROPATHY
PAIN/CANCER
EYES
Supplementing your diet with vitamins, minerals, nutritional factors, and herbal extracts can make a huge difference in your health. The right information on how to effectively use these gifts from nature can help anyone reverse or prevent various health conditions and live a life of abundant health. Use the QR codes below to educate yourself and spread the wealth by sharing the articles with the people you love.
URINARY
IMMUNITY
INFLAMMATION
METABOLIC SYNDROME
OVERALL HEALTH
JOINTS
ENERGY
PAIN
IMMUNITY
SLEEP
Simply scan any of the QR codes with your device and view the Terry Talks Nutrition health articles.
• Healthy Blood Sugar Balance†
• Insulin Function
• Carbohydrate Metabolism*
Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 70 years of German research.*†
