Good Health Lifestyles - Jan. 2019 by Good Health Lifestyles

Good ood H Hea Health CONQUER DINNERTIME WITH OUR MEAL PREP PLAN PAGE 26

JANUARY- FEBRUARY 2019

DR. HOLLY LUCILLE’S ULTIMATE WINTER RESET IS A

NATUROPATHIC DOCTOR RIGHT FOR YOU?

Create a

LIFESTYLES

5 WAYS

CATCH MORE ZZZZZ’S Page 28

CALMER NEW YEAR UPGRADE YOUR

PET’S DIET Page 24

PREVENT

STROKE Page 18

VOLUME 6, ISSUE 0119

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contents

8 FEATURES 14

eset Your Health R Naturally with Dr. Holly

Easy strategies for a healthier 2019.

18 Sidestep Stroke A proactive approach to preventing this devastating brain attack. 22 The

Naturopathic Difference

The effecitive art of natural healing.

14 GOOD EATS 26

T he Life-Changing Magic of Meal Prep

24 DEPARTMENTS 8

HEALTH MAKEOVER

imple Mood Boosters S for the New Year

Make-ahead meals to help you keep those healthy resolutions.

Natural ways to reclaim your zen.

IN EVERY ISSUE

6 News

You Can Use

30 Research 32 Good

Roundup

Thoughts

IN DEPTH

Healthy Mouth, Healthy Heart

The surprising link between your gums and your ticker! 24

INSIDE ANIMAL HEALTH

The Battle for Your Pet’s Diet How to pick the best food for Fido. 28

ALTERNATIVE MEDICINE CHEST

Sleep Like a Baby Tonight! 5 safe and effective nutrients for a better night’s sleep.

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Good Health LIFESTYLES

EDITOR'S CORNER

EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels CONTRIBUTING WRITERS

Kim Henderson Dr. Ajay Goel Dr. Holly Lucille Dr. Carrie Donahue COVER PHOTOGRAPHY

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

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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.

LIFESTYLES

When the calendar turns over a new year, I always get the urge to make healthy tweaks to my routine. Whether it’s changing up my diet to include more fruits and vegetables, trying out a new exercise trend, or committing to eight hours of sleep every night, January always seems like the perfect time for a reset. If you too are looking to take steps toward a healthier lifestyle, this issue has you covered! Dr. Holly Lucille recently sat down with Good Health Lifestyles to share her best tips for improving your health naturally. Flip to page 14 for her easy-to-implement changes that will help you greet 2019 in a healthier, more revitalized way. One area that many people try to improve upon is their diet. And one reason our efforts often fail is because of our hectic lives. Despite our best intentions to eat healthier, non-stop family, work, and social commitments often find us at the drive-thru. But taking just a few hours per week to plan and meal prep can spell success! Where to start? We’ve got some delicious do-ahead recipes on page 26 that can help you eat healthfully all week long. Although physical changes are an excellent place to start, don’t forget your emotional health! Stress can have a huge impact on your mood, and that can ultimately impact your physical health. In fact, up to 80 percent of all doctor visits are for stress-related maladies! Surprisingly though, learning to manage stress and mitigate its harmful effects may be easier than you think. Check out page 8 for our list of simple mood boosters that, when used daily, can chase away the winter blues and help you feel calmer and happier in the New Year. We’ve also focused on improving sleep naturally with five safe and effective supplements that not only help you nod off, but leave you energized the next day. And Dr. Ajay Goel offers us an inside look at stroke and why making healthy lifestyle changes now could prevent this debilitating disease in the future. And speaking of changes . . . Good Health Lifestyles is changing too! We know you’re busy—and we know you’d love to get even more of the health info you crave. So with that in mind, we’re going from four issues a year to six. That’s a fresh new issue every other month! We’re also striving to fit into your schedule, so we’ve cut the fluff to focus on the health information that you’ve told us matters to you. Once you’ve looked through the issue, I’d love to hear your thoughts. Drop me a line on our Facebook page, via email, or snail mail! Be well,

Kim Erickson EDITOR-IN-CHIEF

ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

Health NEWS YOU CANGood USE TM

LIFESTYLES

LACTOSE INTOLERANCE AND LOW LEVELS OF ʻDʼ

WALNUTS BOOST BENEFICIAL BELLY BACTERIA

Good health starts in the gut. And new research published in the Journal of Nutritional Biochemistry suggests that eating walnuts can improve gut health by boosting beneficial bacteria within the digestive tract. The study found that this nut increased the diversity of good bacteria in the intestines, suggesting that walnuts may act as a prebiotic—promoting the growth and activity of helpful bacteria. Walnuts were shown to foster several probiotic strains, especially the beneficial Lactobacillus bacteria which helps to protect against harmful pathogens. Walnuts are also loaded with fiber, antioxidants, and the omega-3 fatty acid alpha-linolenic acid, making them a great snack to keep cardiovascular disease at bay and to enhance brain function.

Dairy is a great source of vitamin D. It might not be surprising then to learn that people who avoid dairy due to a lactose intolerance aren’t getting enough of this key nutrient. In a study analyzing nearly 1,500 Canadian men and women, investigators determined that people who are inherently intolerant to lactose have lower blood levels of vitamin D than the general population. What was surprising to the researchers was that that these individuals didn’t boost their D levels with supplementation or by eating foods that are high in this important vitamin. These results underscore that those who are lactose intolerant have to be diligent in getting all the vitamin D via responsible sun exposure and by including D-rich foods like salmon, mushrooms, and eggs into their diet on a regular basis. Alharbi O. Lactose Intolerance (-13910C>T) Genotype Is Associated with Plasma 25-Hydroxyvitamin D Concentrations in Caucasians: A Mendelian Randomization Study. The Journal of Nutrition (2017). DOI: 10.3945/jn.116.246108.

Byerley LO. Changes in the Gut Microbial Communities Following Addition of Walnuts to the Diet. Journal of Nutritional Biochemistry (2017). DOI: 10.1016/j. jnutbio.2017.07.001.

55.4 MILLION

The number of adults in the U.S. diagnosed with osteoarthritis. CDC: Summary Health Statistics: National Health Interview Survey, 2015. https://www.cdc.gov/nchs/fastats/arthritis.htm

STAYING UP LATE EQUALS SHORTER LIFE EXPECTANCY

Keeping late hours and depriving yourself of sleep could put you at risk for an early eternal slumber. Night owls are 10 percent more likely to suffer from premature death from all causes than those who are early to rise, according to researchers from Northwestern Medicine and the University of Surrey, UK. Late-nighters also tend to suffer from more disorders and diseases, including diabetes and psychological, neurological, respiratory, and gastrointestinal disorders. This research shows that night owls can benefit from tailoring their schedule to suit their personal body clock whenever possible. This may help to counteract the loss of zzzz’s and the resulting health consequences. Knutson KL. Associations between chronotype, morbidity and mortality in the UK Biobank cohort. Chronobiology International. 2018; 1 DOI: 10.1080/07420528.2018.1454458. 6

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LIFESTYLES

SIMPLE M O OD BOOSTERS FOR THE NEW YEAR

A new year is upon us! For some, January is a time of relaxation and renewal, providing a much-needed respite from the busy holiday schedule of the past few months. But for others, the crashing halt of “the most wonderful time of the year” can initiate a downward mental spiral that may result in stress, anxiety, and depression. When chronic stress begins to rule your life, the stress hormone cortisol can wreak havoc throughout your body. Too much cortisol contributes to a slew of health issues, triggering everything from the common cold to cancer to serious mental illness. Important brain chemicals like serotonin and dopamine can also take a hit and send your mind into a depressed state. The key to keeping your hormones and brain chemicals under control is to prevent the downward spiral before it starts. And here’s something to smile about right now—there are simple, effective ways to put an end to stressful feelings and boost your mood so you can hold on to good cheer the whole year through! 8

#1 – Practice Daily Meditation

It’s an age-old stress reliever in eastern countries like India, but practicing daily meditation has only recently started to gain steam in the Western world. Maybe it’s because celebrities like Katy Perry, Oprah, LeBron James, and Clint Eastwood are touting the benefits of 20 to 30-minute meditation sessions to create a sense of balance in their daily routines. The truth is, mindfulness meditation is a beneficial practice that anyone can learn as a way to lower stress levels, combat anxiety, support a positive mood, and contribute to a healthy mental outlook. In a nutshell, meditation is the practice of clearing the mind and focusing on your breath, a mantra, or an object, while gently brushing all other thoughts out of your consciousness. Experts recommend sitting or lying down in a comfortable position,

focusing on deep, steady breathing, and bringing your attention to the present moment. In addition to being a free, effective, and safe stress reliever, meditation is also believed to improve everything from sleep quality to pain tolerance to memory loss. In a study of approximately 3,500 participants, mindfulness meditation helped to reduce psychological stress and stress-related health problems. People experiencing anxiety and depression also showed improvement. Looking for a community of likeminded people who also want to chill out through meditation? Many yoga studios and fitness centers offer guided classes. Or you can check out apps like Calm, Headspace, and Insight Timer for on-demand meditation sessions that can help you relax before bed each night, or renew your mind each morning.

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#2 – Laugh Out Loud

Recent studies show that using a little jocularity to manage depression and anxiety can help reverse the damaging effects of stress hormones. Laughter has been found to alter dopamine and serotonin activity in the brain, boosting levels in those with depression. It also triggers endorphins, those feel-good brain chemicals that can improve mood. In a study that appeared in the journal BioMedica, depressed seniors undergoing “laughter therapy” saw significant improvement in their mood and outlook on life. What’s more, researchers at Indiana State University in Terre Haute have found that a good belly laugh boosts natural-killer cell activity and increases overall immune function. To get these benefits, try to spend 5 or 10 minutes every day looking for the funny side of life. Create a humor bulletin board and tack up cartoons and jokes that make you chuckle. Collect silly things that make you laugh. Or rent movies that leave you rolling on the floor. It doesn’t matter what you do, so long as it makes you laugh—the harder, the better.

LIFESTYLES

#3 – Adopt an Adaptogen Regimen

Sometimes you simply aren’t able to take time out of your busy day to actively improve your mood. When you need to cope in the midst of chaos, consider adaptogens. These special herbs can help your mind and body resist the effects of stress and anxiety naturally. In essence, adaptogens help you “adapt” to your current situation. Part of their beauty is their ability to give you energy when you’re lagging and to calm you down when you’re feeling anxious or stressed. Two of the most effective adaptogens are ashwagandha and rhodiola. Ashwagandha is a versatile adaptogen whose benefits date back thousands of years. It supports a seemingly endless list of benefits for the body, including healthy sleep, increased energy, enhanced libido, and improved muscle strength. In the face of stress, ashwagandha can help you sustain your mental and physical energy, without any unwanted side effects like jitters or insomnia. The most effective ashwagandha available is a standardized extract called KSM-66. In a 2016 study, participants under chronic stress were given KSM-66 daily, which significantly reduced their cortisol levels in just eight weeks. Rhodiola is another popular adaptogen known for its amazing ability to be stimulating at low doses and calming at higher doses. Traditional uses for rhodiola include anxiety, depression, and other emotional imbalances, which makes it the perfect supplement for someone dealing with the symptoms of stress. In a clinical study on stress-related fatigue, participants received rhodiola extract or a placebo for 28 days. At the end of the study, the rhodiola group experienced improved mental performance with significant reductions in fatigue.

#4 – S tock Up on Echinacea

(for anxiety!) Not to be confused with the echinacea recognized for fighting cold and flu viruses, this special echinacea extract, known as EP107, is extremely effective at relieving stress, anxiety, and nervous tension. How? It contains echinacosides (brain-specific compounds with the unique ability to safely bind to brain receptors) that trigger feelings of calm and relaxation. This amazing extract has been shown to match the symptom relief of prescription anti-anxiety medications—without the side effects! One of the best things about EP107 echinacea extract is that the results are fast-acting, which makes it a favorite solution for people suffering from chronic stress. In one published human clinical trial, this special echinacea extract was tested with individuals experiencing increased anxiety and tension. After just one day, the participants noticed a significant reduction in stress and anxiety, with an even greater reduction in just seven days. If you’re looking for a safe, natural way to say goodbye to stress, anxiety, nervousness, and tension in the new year, try EP107.

IN DEPTH

healthy

MOUTH HEALTHY

heart

Brush, floss, rinse: Three simple steps that are supposed to keep your teeth and gums healthy for a lifetime. Yet, reality paints a far different picture. According to the National Institutes of Health, most adults show signs of both tooth decay and periodontal (gum) disease. It’s so serious that two-thirds of middle-aged Americans have lost at least one tooth to a cavity—technically known as dental caries—or to gum disease. And the problem just grows worse as people get older. Among those over 60, one-fourth have lost all of their teeth to decay. This adds up to trouble for seniors—and the problems can go far beyond your dentist’s chair.

Scandinavian scientists have found that people over the age of 80 with three or four cavities located in the roots of teeth have an increased risk of an irregular heartbeat—a condition known as cardiac arrhythmia.

THE MOUTH-HEART CONNECTION

The bacterial imbalance in your mouth causing all this havoc also reflects an imbalance in your gut flora. This sets the stage for excessive inflammation and a bacterial overgrowth that impacts both your oral health and your cardiovascular system. Researchers suspect that the bacteria from gum disease travels through the bloodstream and attaches to fatty deposits in the arteries. Over time, this can cause blood clots and may lead to heart attacks.

Research shows that poor oral health is linked to several types of cardiovascular disease. Accumulated bacteria hiding deep in periodontal pockets and around the teeth can boost your chances of a heart attack or stroke. Findings in the Journal of Periodontolog y report that people who had suffered a heart attack had nine times more periodontal bacteria in the pockets than people who had never had a heart attack. But you don’t need full-blown periodontal disease to risk cardiovascular problems.

Are you at risk? The first thing you may notice is bleeding gums—a sign of gingivitis that can progress into full-blown periodontal disease. While your dentist will have various recommendations for improving your oral hygiene, adding a probiotic supplement designed to support healthy intestinal flora is also a good idea. Not only will a multi-strain probiotic help re-establish a healthy microbiome, it will also reduce systemic inflammation. Look for a probiotic that provides

20 billion live, active bacteria and includes the well-studied Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifodobacterium bifidum. Another effective inflammation-fighter is curcumin. A growing number of studies show that, in addition to its antiinflammatory properties, curcumin acts as a powerful antibacterial that can help reverse periodontal disease when used as part of a comprehensive treatment plan. But don’t be fooled into thinking you can simply sprinkle some turmeric, the plant rhizome from which curcumin comes from, on your favorite dish or pop a turmeric supplement. Curcumin is a molecule that is difficult to absorb. Make sure to choose a curcumin supplement that is blended with turmeric essential oil, which naturally boosts absorption up to 10 times that of standard extracts. WINNING THE BACTERIA BATTLE According to preliminary research, another supplement that may help you achieve bacterial balance in your mouth is propolis. This natural substance is made by bees to protect their hives and it’s a capable warrior against the bacteria that can take

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THE SIGNS Gums are red, swollen, and sore to the touch

Gums bleed when you eat, brush, or floss

up residence in the gums and in the spaces between teeth. Propolis also possesses potent anti-inflammatory properties, giving it whole-body benefits. When choosing a propolis product, however, avoid any that are untested as they could contain waxes, resin, and potential allergens. Instead, look for a pure, clinically tested supplement like GH2002. This propolis extract is concentrated and wax-free with the added bonus of superior absorption. It’s also hypoallergenic and safe for children. Plant oils are another weapon in your arsenal for good oral health. A combination of thyme, cinnamon, clove, and oregano oils blended with extra-virgin olive oil can be taken in capsule form. While each of these concentrated plant oils provides strong

LIFESTYLES

of GUM DISEASE

Any sign of redness or infection around the gums

Gums look as if they are pulling away from the teeth

immune system support when used alone, taken together they provide a powerhouse of anti-inflammatory, antioxidant, and antibacterial benefits to improve your oral health. THE WHOLE-BODY EFFECTS OF PERIODONTAL DISEASE The widespread health effects of periodontal disease aren’t limited to your cardiovascular system. Just as some medical conditions can make you more susceptible to dental caries and periodontal disease, poor oral health can let bacteria enter your bloodstream, cause inflammation, and wreak havoc elsewhere in your body. In fact, there are over 100 systemic diseases linked to chronic periodontal disease and tooth decay. These include respiratory disease, diabetes, osteoporosis,

Frequent bad breath or a bad taste in the mouth

Loose teeth or teeth moving away from other teeth

Sjogren’s syndrome, eating disorders, certain STDs, and HIV/AIDS. Periodontal disease also increases the risk of some types of cancer. While basic hygiene can help protect your teeth and gums, regular visits to your dentist and actively restoring bacterial bliss to your mouth through smart supplementation can shut the door on periodontal disease and its contribution to chronic health problems. And that’s definitely something to smile about!

Healthy

HABITS Brushing properly twice a day can mean the difference between a dazzling smile and a mouthful of plaque. Yet, many people don’t brush correctly. Proper brushing takes at least two minutes, but most of us don’t come close to brushing that long. Try timing yourself until you can accurately estimate the time it takes to clean your teeth. And remember to replace your toothbrush every three to four months. Researchers have established that thousands of microbes that could lead to periodontal disease grow on toothbrush bristles and handles. No matter how frequently you brush, the bacterial plaque remaining on your teeth can only be effectively removed by thorough dental flossing at least once a day. However, according to scientific studies, it’s important to floss after brushing to reduce the amount of bacteria that gets pushed into the gums while flossing.

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Reset Your Health

Naturally with

Dr. Holly

PHOTOGRAPHY BY LAUNCH FILM

by Kim Henderson

xuberant, enthusiastic, wise, and absolutely committed to wellness, Holly Lucille, ND, or “Dr. Holly” as she is called by her patients, has a gift for connecting with people—and a practical approach to health that delivers real, lasting results. Dr. Holly came to the art of healing naturally. The daughter of two pharmacists, she has always sought to tease out the underlying cause of illness and to find ways to support the body’s own healing ability. Dr. Holly’s methods have made her a popular guest in the media—and a sought-after naturopathic doctor in the Los Angeles area. She has appeared on The Dr. Oz Show, The Doctors, Montel Williams, among others, and is the author of several books including Creating and Maintaining Balance: A Woman’s Guide to Safe, Natural Hormone Health and The Healing Power of Trauma Comfrey. Here, Dr. Holly talks to Good Health Lifestyles about simple and easy ways to reset your health.

Good Health TM

GOOD HEALTH LIFESTYLES:

What’s the number one behavior you see your patients doing that adversely affects their health?

They don’t moderate their stress. I’m talking about the stressors people have in their lives—financial, emotional, relationships, work, as well as environmental stressors—the passive ones that we don’t think about that accumulate, too. And what they do in an attempt to manage their stress—like having more caffeine in the morning to encourage the energy they are lacking or winding down with alcohol at night—doesn’t help. In fact, this self-medication around modernday stressors is a double whammy. HOLLY LUCILLE:

GHL: Do you have one baseline

recommendation for most people that helps foster better health?

Be aware. I run into this where people have been getting hints along the way that there was something wrong, or that they were not feeling well. The problem is not listening to that. They think, “Oh, this will go away” or “another cup of coffee is going to get me through.” Pay attention to your body through all of the chaos and the noise. HL:

GHL: What are your best tips for a

post-holiday, winter health reset?

Everybody has a health savings account, whether they know it or not. During the holidays, there are a lot of withdrawals from your health account—whether that’s visiting family, travel, finances, obligations, scheduling, or the increase in sweets, cheats, treats, and libations. So the goal is to focus on your deposits. Start with things like taking care of your liver with a supported liver cleanse. Stay hydrated, get enough sleep, eat well, and pull back on the amount of food you take in. These simple actions will help you get back to having a healthy health savings account. HL:

LIFESTYLES

GHL: What supplements

GHL: What is your personal

are helpful when your body is depleted?

health routine?

Adaptogens. I like a formula with ashwagandha and rhodiola—I call them fuse lengtheners. They help protect your body from the overall effects of these incredible compounded stressors. They help sharpen focus and concentration, and revitalize adrenal function—whether you are in the throes of stress, after stress, or are anticipating stress. HL:

I’m a big advocate of exercise. I coach CrossFit in my practice. And I have a pretty robust routine as far as mixing it up. I’ll take a class here or there, maybe I’ll do some yoga, or I’ll simply work out on my own. I also have an infrared sauna that I utilize three to four times a week. And my diet is on par. HL:

GHL: For a non-exerciser, how

GHL: What else can people do

would you suggest they get started with an exercise routine?

to support the body and spirit amidst stressful living?

HL:

Stress can be addicting. We are so digitally “connected” these days that we are disconnected from ourselves. I think people have a really hard time putting down their smart devices and being with themselves—or being with other people and just having a good chat or feeling their emotions. I like to get people over into that area we call the parasympathetic part of the nervous system—where you rest, relax, and repair. Be kind enough to yourself that you schedule a massage, or do self massage or partner massage. Have real, live contact with others (not a text!). Break the fight or flight cycle that’s going on inside, even if we don’t know it. HL:

GHL: What about superfoods?

Are they helpful when your body is depleted?

Yes, superfoods, by definition, are nutrient dense. Nutrients are what feed your biochemistry. Any single biochemical process that you have in your body is fueled by a cofactor that is either a vitamin or mineral. The ANDI scale, which stands for Aggregate Nutrient Density Index, measures nutrients per calorie of food. Go for foods that are high on the ANDI list. Kale is number one and spinach scores high as well. Berries— anything with those rich colors are great because that’s where you will have all of your antioxidants. HL:

Start low and go slow. If you haven’t been working out, walking for five minutes is a great start. There’s a really efficient exercise routine that I teach people. It’s called Sprint 8 and it is very well-researched. You warm up for two minutes. And then on the two minute mark you sprint for maybe 30 seconds. Then you recover for 90 seconds. Do that eight times. In just 16 minutes and 30 seconds you have this huge workout that is going to have such a benefit. It was kind of the original research for HIIT—high-intensity interval training. You can even do it while walking down the street. Just power walk for 30 seconds—that’s the high intensity part of the workout. Then slow the pace down a bit for 90 seconds before repeating. Or if you are on a treadmill, just increase the intensity for 30 seconds. You can also do it on a bike. GHL: You mentioned your diet is

“on par.” Do you have a certain way of eating?

Research shows that a diverse microbiome is more predictive for better health outcomes. I know if I eat a diverse diet, that’s going to help my microbiome. I grew up eating all sorts of foods and trying all sorts of different diets—macrobiotic, vegan, you name it. When I started eating right for my blood type, I lost eight pounds without trying. For the first time in my life, I felt like I fit in my skin. So I tend to follow that for myself. I also follow the Environmental HL:

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LIFESTYLES

Working Group’s Clean Fifteen and Dirty Dozen lists as far as buying organic. I like to grow a lot of my own food. I have a hydroponic garden up on my rooftop in Los Angeles. GHL: How can we keep our

immune system strong during this time of year? HL: I

hate to be redundant, but hand washing is still really important! There are opportunistic bugs everywhere so we also always want to increase the resistance of the host (that’s you!). Most of the immune system is hunkered in the gut. So having good prebiotics and probiotics on board are extremely important. Decreasing your sugar intake also increases the resistance of the host. And the antioxidants zinc and vitamin C are great. A formula containing the oils of cinnamon bark, thyme flower, clove flower, and oregano also bolsters the immune response. These time-tested ingredients support your first line of immune defense and promote a healthy bacterial balance. GHL: What about

detoxification? What can we do to help our bodies detoxify, particularly after the holidays?

You want to decrease exposure to toxins first. So start by cleaning up your diet. That’s important. Provide support to your liver with herbs like burdock root, dandelion root, or milk thistle—you can supplement with them. Stay hydrated. Get things out. Think about urination, defecation, and perspiration. Get into a sauna or steam room, do skin brushing, or take an Epsom salt bath. A lymphatic massage is also great. Anything that helps your natural detox pathways eliminate contaminants is great. HL:

GHL: We are nearing Heart

Awareness month. What can people take to care for their heart health?

Cardiovascular exercise is really important. Like anything else in the body, once something feels resistance, it’s going to grow back stronger—whether WINTER that’s bone health or cardiovascular health. RESET TIPS Those vessels get • Do a gentle herbal stronger because they liver cleanse are pumping blood. Your blood pressure •S tay hydrated can regulate. It’s also with plenty of important to get regular pure water check ups. Too many • Try to get 8 hours people, and women of quality sleep especially, that come each night into my practice have • E at well and a never had their vital little less signs taken. Make sure you know those • Schedule numbers! Support a massage healthy cholesterol levels •C onnect with by decreasing sugar and others face-to-face increasing fiber. •M anage stress with GHL: I hear you are a adaptogenic herbs HL:

Dr. Holly’s

•A dd superfoods to every meal • Exercise regularly • T ake an immune-fortifying supplement

bass player. What does that do for your spirit and well-being? And do you think music has an impact on mental and physical health?

After taking part in a recent conference in San Diego, I went to hear two of my favorite bands at an outdoor amphitheater. You could feel the energy of the music and the people enjoying it. I literally had this fantasy of quitting everything I do and just playing music! Seriously though, I think it has a positive affect on people mentally, emotionally, and socially. It is such a healing art. HL:

GHL: I also read that you are an

animal lover. Can you please tell me about your pets and how you think the bond with animals adds to our well-being and health?

After I come home from a trip, the greeting I get from my dog will wash anything away. Also, to wake up to a little being cuddling with you that has four legs and fur, and that purrs in your ear, is something precious. Plus, time spent with a pet calms stress by increasing serotonin and decreasing adrenaline. The bond can’t be beat. HL:

Kim Henderson is a natural health and green living writer based in Los Angeles, California. She is also the author of the award-winning environmental book, 50 Simple Steps to Save the World’s Rainforests (Freedom Press).

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Stroke by Ajay Goel, PhD

hat if, in the blink of an eye, half of your brain stopped working properly? That’s essentially what happens when you suffer from a stroke. Experiencing a stroke is one of the most terrifying of medical emergencies—and, according to the American Stroke Association, it happens to someone in the U.S. every 40 seconds. What’s more, stroke kills someone about every four minutes. But it’s not just that a stroke can kill you. The frightening possibility for millions of Americans is that it won’t. Instead,

it can leave you unable to talk, walk, or function, making it the leading cause of permanent disability in America. A stroke is really more like a brain attack. It occurs either when the blood supply to part of the brain is suddenly interrupted due to the presence of a blood clot (ischemic stroke) or when a blood vessel in the brain bursts (hemorrhagic stroke). Brain cells begin to die after just four minutes without blood and oxygen. If the blood supply isn’t restored, permanent damage is likely to occur.

Warning Signs

When stroke symptoms occur, quick action is vital. Warning signs can begin anywhere from a few minutes to days before a stroke and can be vague (the feeling that something’s just not right) to pronounced. If you think you or someone with you is having a stroke or a transient ischemic attack (TIA), seek immediate medical attention. Since the 1980s, hospitals have developed rapid, safe, and effective diagnostic techniques that accurately

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identify the extent and location of a stroke and the nature of the vascular problem causing it. The goal of treatment is to restore blood circulation before brain tissue dies. The time frame for reaching this goal is frighteningly slim. Treatment usually has to begin within 60 minutes of a stroke to prevent brain cell death that is significant enough to cause disability. Even if you aren’t knowingly at risk, it’s smart to become familiar with the symptoms that can herald a stroke. If you experience any of the following symptoms, call 911 immediately or go to an emergency room. • Weakness in an arm, hand, or leg. • Numbness on one side of the body.

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DIET: People who ate an unhealthful diet on a long-term basis were 10 to 33 percent more likely to suffer a stroke.

ALCOHOL CONSUMPTION: The study participants who drank small amounts of alcohol were 16 to 23 percent less likely to have a stroke than those who didn’t drink at all. But this isn’t license to drink all you want. The researchers also found that those who drank the most (two drinks or more per day) had a 39 to 41 percent greater risk compared to teetotalers.

• Sudden dimness or loss of vision, particularly in one eye. • Sudden difficulty speaking. • Inability to understand what someone is saying. • Dizziness or loss of balance. • Sudden, excruciating headache.

EXERCISE: The subjects who weren’t physically active were 66 to 76 percent more likely to suffer a stroke than those who exercised at least six hours a week.

Practice Prevention

Your risk of stroke increases with each birthday, a factor over which you have no control. In fact, the American Stroke Association notes that the likelihood of having a stroke nearly doubles every 10 years after age 55. But Harvard researchers have found five alterable lifestyle factors that can significantly reduce that risk. They combined the findings of 43,685 men in the Health Professionals Follow-Up Study and 71,243 women in the Nurses’ Health Study, which both tracked diet, smoking, physical activity, alcohol intake, and body mass index (BMI) over time, and discovered that the risk of having a stroke varied greatly depending on these critical factors:

WEIGHT: Being overweight (as measured by BMI) was also found to be risky. People with a BMI greater than 32 were 72 percent more likely to have a stroke than those with a healthy BMI that fell below 25.

SMOKING: This one is a nobrainer. Participants who smoked more than a pack a day were at greatest risk for stroke—almost two-and-a-half times the risk—than those who never smoked.

Unlike your age, every single one of these risk factors is under your control. And, since at least half of all strokes can be prevented by making these healthy lifestyle changes, it’s important to eat a whole-foods diet, exercise, maintain a healthy weight, not smoke, and drink in moderation.

A Supplemental Safety Net

While there’s no magic bullet that can prevent a stroke, combining a healthy lifestyle with targeted nutrients can significantly reduce your risk. Mesoglycan is a glycosaminoglycan (GAG) compound that supports the structural integrity of blood vessels and promotes healthy circulation. GAGs are the natural building blocks of blood vessels and are essential to a healthy endothelium—the cells that line the interior wall of blood vessels. Mesoglycan also reduces fibrinogen levels. Fibrinogen is a protein produced in the liver that’s involved with blood clotting, and high levels are a risk factor for stroke. During a clinical trial that appeared in the journal Current Therapeutic Research, 30 patients with a history of stroke were given 50 mg of supplemental mesoglycan twice a day. After seven days of treatment, the researchers noted a significant decrease in fibrinogen levels. In another trial, Italian researchers compared mesoglycan to the antiplatelet drug ticlopidine in a group of people who had experienced an ischemic stroke. The study showed that, while mesoglycan wasn’t quite as aggressive as the pharmaceutical at decreasing fibrinogen levels, it didn’t interfere with other blood clotting factors. What’s more, there were no side effects in the 19

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KNOW YOUR RISK Non-Modifiable Risk Factors: • Age. Increases every decade after age 55. • Gender. Women are more likely to die from stroke. • Race. Stroke occurs more often in African Americans and Native Americans. • Personal or family history. If you’ve had a stroke, you’re at higher risk for another one. A TIA also increases your risk of having a stroke, as does having a family history of stroke.

Medical Risk Factors: • Cardiovascular disease. • High blood pressure. • Type 2 diabetes.

Lifestyle Risk Factors: • Alcohol overindulgence. • Being overweight or obese. • Lack of physical activity. • NSAID use (except aspirin). • Poor diet high in processed foods, sugar, and salt. • Smoking. • Stress. • Unhealthy cholesterol levels. 20

LIFESTYLES

group taking the supplement. Other research pitting mesoglycan against aspirin found that both worked equally well to help prevent another stroke in survivors. French Grape Seed Extract is another nutrient that can help prevent a stroke thanks to its antioxidant power. Since oxidative stress is an underlying cause of ischemic stroke, neutralizing free radicals may help reduce the extent of damage to brain cells. This was recently shown in findings that appeared in the International Journal of Stroke. Pre-treating test animals with grape seed extract prevented most strokes by reducing oxidative stress and preventing the depletion of copper, zinc, and manganese in the brain. Other research reports that grape seed extract significantly lowers malondialdehyde levels—a marker for oxidative stress—while promoting the formation of new blood vessels in the brain and activating the body’s supply of glutathione. Because grape seed extract works differently than mesoglycan, pairing the two supplements is an excellent move. The secret to French grape seed extract’s efficacy is a powerful class of antioxidants known as oligomeric proanthocyanidin complexes (OPCs). Not only do OPCs reduce free-radical damage more effectively than vitamin E, they support healthy blood pressure and improve blood flow to the brain. However, the problem with many grape seed extract supplements is that they contain large OPC molecules known as tannins. These tannins are too big to be absorbed by the body. Fortunately, you can maximize the absorption of your supplement by choosing a tannin-free French grape seed extract that provides low-molecular-weight OPCs. Taking steps now, especially if you are at an increased risk, can protect you from a future stroke. And if you’ve already had a TIA or minor stroke, these strategies may prevent another, potentially life-changing stroke.

CAN YOU HAVE A SILENT STROKE? Could you have a stroke and not even know it? A silent stroke may not have classic symptoms, but it can still cause permanent damage to the brain. In fact, a study of middle-aged people with no apparent signs of stroke found that about 10 percent had brain damage from one. Surprisingly, silent strokes are more common than you might think. The Framingham Heart Study suggests that 1 in 10 people over the age of 62 have had a silent stroke. If you’ve had more than one silent stroke, you may have cognitive and memory problems. They can also lead to more severe strokes. If you have a silent stroke, you probably won’t know it unless you happen to have a brain scan and the damage shows up. However, if you suddenly begin to have slight memory problems or a little difficulty getting around, check with your doctor. He or she may be able to see signs of silent strokes without testing.

Ajay Goel, PhD, is an Investigator at the Gastrointestinal Cancer Research Lab at Baylor University Medical Center in Dallas, TX. He is a member of the American Association for Cancer Research and the American Gastroenterology Association.

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C I H T PA O R U T A N

The

e c n fi fe re

by Holly Lucille, ND, RN

grew up the daughter of two pharmacists and was well-versed in the “here, take this” approach to medicine. Even at a young age, I was skeptical of this approach and thought to myself, “There must be more.” There must be a way to honor how brilliant the body is in its ability to heal and recover. There must be a system of medicine that takes into consideration diet, lifestyle, and contributing factors from the environment. Enter naturopathic medicine! WHAT IS NATUROPATHIC MEDICINE? What’s the difference between a naturopathic doctor and your regular MD? Just like your family physician, a naturopathic doctor (ND) attends a four-year graduate level (naturopathic) medical school and learns all of the same basic science, including clinical, laboratory, and physical diagnosis. But a naturopathic doctor’s studies go one step beyond. In addition to the standard medical curriculum, they are required to complete four years of training in a wide variety of natural and holistic disciplines like nutrition, homeopathic medicine, acupuncture, and more.

WHAT TO EXPECT FROM A NATUROPATHIC DOCTOR According to a recent survey conducted by Medscape, the average allopathic doctor spends less than 15 minutes with each patient. Unless you’re in for a routine checkup, your visit typically focuses on your current complaint and a treatment (usually a prescription) designed to alleviate your symptoms. A naturopathic doctor, on the other hand, takes a more in-depth approach, focusing on the whole person—not simply the immediate problem at hand. That includes the patient’s physical, mental, emotional, genetic, environmental, social, and spiritual health. Instead of simply treating symptoms, a naturopathic doctor recognizes the body’s inherent ability to heal itself when the conditions are right. They will work with the patient to remove any obstacles to this self-healing capability so that the underlying cause of the illness is identified and removed. Naturopathic doctors also act as a teacher, educating patients not only about their diagnosis, but also about lifestyle changes they can make to support healing and good health. These include diet, exercise, stress reduction, and more. These changes can help the patient get well and stay well, as prevention is a critical principle

of naturopathic medicine. It also makes the patient a true partner in their health care. This difference supports a key tenet of the naturopathic doctor’s oath to “first do no harm,” and to respect and work with an individual’s selfhealing process. A VARIETY OF MODALITIES Just like your internist or general practitioner, a naturopathic doctor can perform clinical, laboratory, and diagnostic testing. They can also prescribe medication and perform minor surgery. However, a naturopathic doctor is also educated in acupuncture, botanical medicine, counseling, homeopathy, hygiene, intravenous/injection therapy, naturopathic obstetrics, nutrition (unlike NDs, MDs only get four hours of nutrition training in medical school!), physical and manipulative therapy, and public health measures. With all of these modalities in a naturopathic doctor’s toolkit—and with their commitment to the body’s intrinsic ability to self-heal—naturopathic medicine may be the best path to help you achieve lasting health. FINDING A QUALIFIED NATUROPATHIC DOCTOR Currently, 20 states, the District of Columbia, Puerto Rico, and the United States Virgin Islands recognize licensure for naturopathic doctors. To find one near you, check the American Association of Naturopathic Physicians online search engine at naturopathic.org. Holly Lucille, ND, RN, is an author, educator, and television and radio show host with a medical practice in California. An acclaimed expert in the field of integrative medicine, Dr. Lucille has a heartfelt passion for the individual wellness of all people. Visit her website at drhollylucille.com.

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ANIMAL HEALTH

and the threat of choking on bones are just some of the reasons given. Further criticism exists because of the belief that in the long-term, raw-food diets don’t provide the right ratios of nutrients that animals need. For example, the wrong balance of calcium and phosphorous can result in bone issues and dental problems.

THE BATTLE FOR YOUR PET’S

DIET by Carrie Donahue, DVM

The food revolution from the last few decades didn’t just happen for humans. It also happened for our pets. We’ve moved from pet food that was cheap and convenient to intentionally searching out the way food meets the nutritional needs of animals. Just as we now take a closer look at what we are feeding ourselves, the foods we feed our pets have also come under greater scrutiny.

Food Fur Life

The biggest change in pet food is the desire to feed animals properly based on their species and breed, rather than providing only what is cheap and available. While there are many inexpensive pet foods packed with fillers and additives on the market, the trend toward nutritious, scientifically sound

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Supplement This! 24

diets for our animal friends is a welcome change. But along with the in-depth look at what is really the right food for our pets has come the conversation about raw versus cooked food.

Are Both Sides Right?

Whether you choose a raw diet for Fido or a conventional one, both have benefits and drawbacks. The raw camp believes that it’s important to know exactly what your pet is eating, with the emphasis on raw or lightly cooked meat including organ meat and bones. A variety of fruits, vegetables, and dairy may also be included. But while raw-food enthusiasts tout the benefits, including healthier skin, coat, and teeth— plus smaller stools and a pet with greater energy—those against the diet point out the downfalls. Bacteria in raw meat

Animals can’t always get what they need from food. That makes supplementation important. Essential fatty acids (EFAs) are especially imperative. Here are a few tips to help you provide your dog with the highestquality, most effective EFAs supplements:

• For a healthy coat and skin, look for a blend of organic essential omega-6s for dogs with a full spectrum of nutrients from flax seed, pumpkin seed, sunflower seed, and sesame seed oils.

On the other hand, raw-food enthusiasts point out that pet food manufacturers are permitted to use meat and grains that are rejected by the USDA for human consumption. There has been confusion in both camps when it comes to meat. Only the phrase “USDAcertified meat” assures that you aren’t getting rejected carcasses or animals that may be medicated—in other words—meat that is not fit for human consumption. While the words “USA meat” or “meat from a USDA facility” may sound good, they aren’t a guarantee that the meat has gone through testing and quality control on many levels. And both sides scream “E. coli” and “Salmonella!” Studies have found these types of bacterial contamination in both commercially processed food and raw food. So, what’s a pet parent to do? First, talk with your vet. Regardless of how you choose to feed your pet, avoid products that contain chemical preservatives, anonymous meat ingredients, and artificial coloring agents.

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.

• For brain, eyes, and heart, choose an omega-3 supplement derived from North Atlantic salmon. Check the label to ensure the supplement also contains phospholipids and bioactive peptides—critical nutrients you won’t find in ordinary fish oil products.

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LIFESTYLES

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LIFESTYLES

THE LIFECHANGING MAGIC OF

Meal Prep

These do-ahead dishes can serve up healthy fare, even when life gets crazy

Do you vow (yet again!) to eat healthy but still find yourself pulling into the drive-thru post-soccer practice or after a long day at work? CHIPOTLE Between the sheer speed TURKEY CHILI of modern life and the increasing length of our SERVES 8 to-do lists, the thought Here’s a new twist on a familiar winter staple. of spending hours This hearty paleo-, Whole30-, and keto-friendly in the kitchen at chili substitutes nutrient-rich sweet potato for the the end of the day beans. Serve with sliced avocado and minced cilantro. is a non-starter. Enter meal prep! 2 pounds ground turkey By preparing 2 tablespoons coconut oil part or all of your meals for 1 large onion, diced the next seven 6 cloves garlic, minced days in just one (2) 4 -oz cans diced green chili weekly cooking session, you can (2) 2 8-oz cans fire-roasted diced tomatoes save time and 2 medium sweet potatoes, peeled and cut money while into ½ inch cubes making mealtime 4 cups chicken broth healthier. If you’re 1 tablespoon chili powder wondering how to (or more to taste) get started, we’ve got you covered. 2 teaspoons dried oregano Simply stock your 1 tablespoon ground cumin fridge with these ½ to 1 teaspoon ground tasty mains to get chipotle powder a jumpstart on the Salt and pepper to taste week ahead! 26

Melt the coconut oil in a large Dutch oven over medium-high heat. Add the turkey and brown for 5 minutes, breaking up the chunks with a wooden spoon. 1

Add the onions and garlic, cooking until the onions are translucent. 2

Stir in the canned chilies and tomatoes. Add the remaining ingredients, stirring to combine, and bring to a boil. 3

Reduce the heat to medium-low and simmer, uncovered, for 30 minutes or until the sweet potatoes are tender. Serve immediately or store in the refrigerator up to five days. 4

Per serving: Calories 315; Total Fat 12g; Carbs 17g; Protein 24g; Sodium 525mg; Sugar 9g

DIJON CHICKEN & VEGGIE PACKETS

BETTER BEEF STEW

SERVES 4

These chicken and veggie foil packets are an easy way to serve a delicious, nourishing meal fast. Bonus: Because everything is tucked into the packets, cleanup is a breeze! 4 boneless, skinless chicken breasts

SERVES 8

This dish is loaded with flavor that gets even better after a day or two in the fridge. Feel free to add or change up the vegetables listed here to customize it for your family. 2 pounds beef chuck, cut into 1 inch pieces 1 tablespoon coconut oil 6 medium carrots, cut into ½ inch pieces

3 tablespoons extra virgin olive oil

6 celery stalks, cut into ½ inch pieces

6 cloves garlic, minced

3 cloves garlic, minced

Salt and pepper, to taste 2 tablespoons Dijon mustard 2 teaspoons dried tarragon 4 medium zucchini, sliced 1 pound cherry tomatoes, halved Lay four 12 x 12 inch squares of aluminum foil out on a flat surface. Brush each sheet with a bit of the olive oil. Set aside. 1

Place zucchini and tomatoes in the middle of each foil square. Season with salt and pepper. Top with one chicken breast per square. Season chicken with salt and pepper. 2

In a small bowl, combine the remaining olive oil, garlic, mustard, and tarragon. Spread the sauce evenly over each chicken breast. 3

Fold each foil square over the chicken and veggies, securing the middle and the ends to form leak-proof packets. Cook immediately or store in the refrigerator for up to two days. 4

To bake: Preheat oven to 400°. Transfer the packets to a rimmed baking sheet and bake for 25 minutes or until chicken is cooked through. Open carefully to let the steam escape and serve. 5

Per serving: Calories 284; Total Fat 12g; Carbs 10g; Protein 33g; Sodium 98mg; Sugar 5g

2 medium onions, chopped ½ cup tomato paste 1 teaspoon shiitake or porcini mushroom powder

VERSATILE ROAST CHICKEN SERVES 8

Take advantage of a hot oven to roast two birds—one for tonight and one to use as a springboard for weeknight wraps, salads, or casseroles. 2 (3½- to 4-pounds each) whole chickens 2 tablespoons olive oil 2 teaspoons kosher salt ½ teaspoon black pepper 2 sprigs fresh rosemary 1

Preheat oven to 400° F.

2 r usset potatoes or turnips, peeled and cut into ¾ inch pieces

Remove organs and lungs from each chicken and clean well. Place a sprig of rosemary in each bird, then tie legs of each one together.

2 teaspoons dried thyme

8 cups chicken stock

1 teaspoon salt or to taste

Brush one bird with half the olive oil. Repeat with the remaining chicken. Place the birds on a V-shaped rack in a baking pan. Sprinkle with salt and pepper.

2 cups green beans

Melt the coconut oil in a large Dutch oven* over medium heat. Pat the meat dry, then add the meat in a single layer, turning to brown all sides. Remove to a plate and set aside.

2 bay leaves ¼ teaspoon pepper

Add the carrots, celery, and onion to the pot and sauté for 2 minutes. Add the garlic and sauté for an additional minute. 2

Stir in the tomato paste and mushroom powder until the vegetables are well-coated. Return the meat to the pot. 3

Pour in the stock and bring to a boil.

Bake for 1 hour or until an instantread thermometer registers 165° F in the thigh. Remove from oven and rest for 20 minutes. Serve one chicken with a quick pan sauce or gravy. Thoroughly cool the remaining bird, remove meat from bones, and store in the refrigerator for up to 3 days. Per serving: Calories 239; Total Fat 13g; Carbs 0g; Protein 24g; Sodium 75mg; Sugar 0g

Reduce the heat to medium-low and add the potatoes/turnips, thyme, and bay leaves. Simmer for 2 hours or until meat is tender, stirring occasionally. 5

Season with salt and pepper to taste. Add the green beans and simmer for another 10 minutes. 6

Discard the bay leaves and serve or pack in an airtight container and store in the refrigerator for up to one week. 7

* You can also transfer the stew to a crockpot after Step 4 and cook on high for 6 hours or on low for 10 hours.

Per serving: Calories 377; Total Fat 13g; Carbs 30.5g; Protein 34g; Sodium 1,356mg; Sugar 10g 27

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LIFESTYLES

ALT ERNATIVE

MEDICINE CHEST

SLEEP LIKE A BABY TONIGHT! If you find yourself tossing and turning at night, you’re not alone. Turns out, America is one tired nation. According to the Centers for Disease Control, more than onethird of Americans are not getting enough sleep on a regular basis. Adults aged 18-60 years old should be getting at least seven hours of sleep nightly to promote optimal health. What happens if you skimp on sleep? Lack of quality shut-eye does more than just leave you moody, unmotivated, and exhausted. It’s a leading factor in a variety of health conditions, including depression, diabetes, stroke, and heart disease. Not getting enough sleep makes you more likely to make mistakes, zaps your sex drive, and contributes to weight gain. The tricky part is that a good night’s sleep can be hard to come by, especially as you age. Even if you go to bed at a decent time, you may have difficulty falling or staying asleep due to stress, anxiety, or other health issues. The good news is that nature has promising solutions for the sleep-impaired. Try out the following botanicals to help you fall asleep quickly and feel renewed by the time your alarm clock welcomes you to a new day.

Lemon Balm: Does sleep elude you due to an overactive mind? For some people, lying down at night causes racing thoughts that can be difficult to turn off. Enter lemon balm! This powerful lemon-scented herb, also referred to as Melissa or Sweet Melissa, is an effective calming agent and mild sedative. Its relaxing effects can help calm your mind and body as you get ready to drift off to dreamland. Scientific studies suggest that lemon balm may bind to gamma-aminobutyric acid (GABA) receptors, calming the nervous system. GABA is a neurotransmitter that helps stop anxiety and sleeplessness. A common dose ranges from 300 mg to 500 mg. Take it about an hour before bedtime to fall into a deep, restorative sleep.

Lavender: Long promoted for its effect on the feelings of well-being, lavender flowers were traditionally placed under pillows to promote sleep. In fact, the scent of lavender can be so calming that a study in the Journal of Research in Pharmacy Practice found it helpful in relieving the anxiety of patients in dental offices. In the study, the dental offices maintained an aroma of lavender essential oil in 28

their reception areas and found that patients reported significantly less anxiety when compared to a control group. Over 100 components can be found in lavender, including perillic acid, tannins, triterpenes, cineole, and flavonoids. Scientific studies suggest that lavender oil not only relieves

anxiety, it acts as a mild sedative, increasing deep sleep. People who use lavender to fall asleep also experienced more energy and alertness the next morning. Lavender pairs perfectly with lemon balm and other calming essential oils—like ravensara and mandarin—to induce a peaceful night’s sleep.

Melatonin:

Melatonin is a hormone that helps the body know when to sleep and when to wake up. Unfortunately, many aspects of modern life—like aroundthe-clock schedules and the increasing use of technology—can throw off proper melatonin production in the body. Research shows that melatonin supplements can help your body reset so you can get back into a healthy sleep

cycle and experience better overall quality of sleep. One study examined its effectiveness for shift workers and people with jet lag. For both subsets, sleep could be improved with the help of melatonin. Melatonin is also a potent antioxidant and may have cancer-preventive properties. Beneficial doses range from 1 mg to 5 mg. Speak with your healthcare provider about what dose is right for you.

Echinacea angustifolia: Sometimes the things keeping you wideeyed at bedtime are worry, stress, and anxiety caused by life in general. If these unwanted symptoms are linked to the thoughts swirling through your mind each night, echinacea angustifolia— not to be confused with other immuneboosting varieties of echinacea—is your solution. This unique type of echinacea, called EP107, has been clinically studied to effectively quiet your nerves, calm persistent worrying, and eliminate

unrealistic fears that may be hijacking your thoughts. Hungarian research has shown EP107 to be effective for generalized anxiety disorder in particular, and one study showed its ability to decrease anxiety symptoms better than certain prescription drugs. While EP107 can be used any time of day, taking it before bedtime will stifle the racing thoughts that keep you up at night so you can get some much-needed rest. Echinacea angustifolia has proven effective at doses of 20 mg to 40 mg.

Hemp Oil:

If you have a chronic sleep disorder, or just have trouble falling asleep from time to time, hemp oil might be exactly what you need. CBD is a phytocannabinoid found in hemp oil. Phytocannabinoids interact with the body’s endocannabinoid system, which is responsible for regulating basically every function in the body, including sleep cycles. CBD is thought to bind to receptors in the brain that are responsible for things like anxiety and the sleepwake cycle. It has extremely calming effects, as evidenced in studies done on its benefits for seizures and epilepsy. In an Israeli study, CBDenriched hemp oil was found to reduce the frequency of seizures in 89 percent of children. Researchers also reported improved behavior and sleep among these children. Hemp oil also fights pain and inflammation and can stop the growth of tumors. So along with improved sleep quality, you may experience a host of other health benefits from hemp!

Research Roundup

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.

The Ayurvedic Miracle of Andrographis

THE STUDY ABSTRACT:

Andrographolide, a diterpene lactone from Andrographis paniculata and its therapeutic promises in cancer. The diterpene lactone andrographolide, isolated from Andrographis paniculata, has been proven to possess several important protective biological activities, including antioxidant, antiinflammatory, immunomodulatory, antiseptic, antimicrobial, cytotoxic, hypolipidemic, cardioprotective, hepatoprotective, and neuroprotective effects. In addition, it has been reported to play a therapeutic role in the treatment of major human diseases, such as Parkinson’s disease, rheumatoid arthritis, and colitis. This systematic review aims to highlight andrographolide as a promising agent in cancer treatment. To this purpose, a number of databases were used to search for the cytotoxic/anticancer effects of andrographolide in preclinical and clinical studies. Among 1,703 identified literature articles, 139 were included in this review; 109 were investigated as non-clinical, whereas 24, 3, and 3 were pre-clinical, clinical, and non-pre-clinical trials, respectively. Among the model systems, cultured cell lines appeared as the most frequently (79.14%) used, followed by in vivo models using rodents, among others. 30

Furthermore, andrographolide was found to exert cytotoxic/anticancer effects on almost all types of cell lines with the underlying mechanisms involving oxidative stress, cell cycle arrest, anti-inflammatory and immune system mediated effects, apoptosis, necrosis, autophagy, inhibition of cell adhesion, proliferation, migration, invasion, anti-angiogenic activity, and other miscellaneous actions. After careful consideration of the relevant evidence, we suggest that andrographolide can be one of the potential agents in the treatment of cancer in the near future. Source: Islam MT, Ali ES, Uddin SJ, et al. Cancer Lett. 2018 Apr 28;420:129-145.

WHAT IT MEANS TO YOU:

Andrographis paniculata has a long history in Ayurvedic, Traditional Chinese Medicine, and other medical practices in Asia. Known as “King of the Bitters” because of the herb’s astringent taste, it has proven useful for a variety of health concerns, including relief of cold and upper respiratory infections. As a supplement, you’ll often see

andrographis indicated for exactly those reasons. One of the botanical’s primary compounds is andrographolide. In scientific research, it has shown anti-inflammatory abilities, reducing COX-2 and NF-kB activity, and reducing pain as a result. Other studies point to this component of andrographis as having the potential to prevent high blood sugar, so like many highly valued herbs, it can tackle more than one problem. This research shows that andrographolide from andrographis had extremely potent effects in virtually every cancer cell line tested. It prevented the inflammation cascade that sets DNA disruption in motion, and stopped the spread of cancer cells by not allowing them to form in blood vessels or invade and migrate to other cells. While there will need to be more intensive research to validate these results, it may soon be prescribed as a co-treatment with conventional anticancer therapies.

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