Good Health Lifestyles - Jan. 2020

HEALTHY SWAPS FOR YOUR FAVORITE COMFORT FOODS PAGE 28

JANUARY–FEBRUARY 2020

LIFESTYLES

FR

EE

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AUTOPHAGY TURN ON YOUR BODY’S OWN LONGEVITY SWITCH! PAGE 18

SMART SUPPLEMENTS FOR A HEALTHIER HEART LOSE WEIGHT

NATURALLY

See This!

SAFE WAYS TO SOOTHE EYE STRAIN

ESSENTIAL JOINT EXERCISES

PAGE 12

VOLUME 7, ISSUE 0120

5

WAYS TO BEAT BACK PAIN

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LIFESTYLES

CHOOSE WITH TM

CONFIDENCE Helps maintain healthy heart and arteries*

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Supports healthy eyes*

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Promotes focus and concentration*

‘‘ 4

One of the reasons I use French Grape Seed VX1 in my research is its purity and increased absorption.

SCIENTIFIC STUDIES ON VXI

’’

— Ajay Goel, PhDǂ

Professor and Clinical Researcher

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LIFESTYLES

contents

14

26

28

FEATURES

IN EVERY ISSUE

DEPARTMENTS

18 Autophagy!

Discover your body’s very own fountain of youth.

8 News

12

22 Get

Heart Healthy

Conquer the most common cardiovascular issues.

36 Hot

You Can Use

Topics

38 Decode

Your Supplements

40 Research

Roundup

4 healthy tools to help you lose.

14

IN DEPTH

Eye Strain in the Digital Age New ways to save your sight.

INSIDE ANIMAL HEALTH

Keep Fido Flexible

Natural stratagies to keep your dog active for a lifetime.

28 Cold Comfort A healthy twist on winter’s best comfort foods.

4

T he Herbal Edge for Weight-Loss Success

26

GOOD EATS

HEALTH MAKEOVER

30

FITNESS

Mobility is a Joint Venture

34

The best moves for healthier joints.

34

ALTERNATIVE MEDICINE CHEST

Back Trouble

5 herbs to ease back pain.

EVERY DAY can be a GOOD

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LIFESTYLES

HAIR DAY

Whether your hair is thinning or you’re just looking to sustain healthy growth, Hair Renew Formula® is the safe, effective solution.

This award-winning formula combines millet seed oil with biotin to strengthen hair from the roots to the ends, making it noticeably softer, fuller, and more radiant.*

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• MAY REDUCE AGE-RELATED HAIR LOSS*

• SUPPORTS STRONGER, THICKER, HEALTHIER HAIR* EuroPharmaUSA.com5

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LIFESTYLES

EDITOR'S CORNER We’re standing at the starting line of a brand-new decade.

If you’re as excited as I am to make the next 10 years your best ever, this issue is for you!

Here’s why: No matter where you are in your health journey, you can make positive changes that will enrich all aspects of your life—starting today! And one of the easiest, yet least known, ways to do that is by tapping into your body’s secret cellular recycling system—a process known as autophagy.

Turn to page 18 to learn how you can take advantage of this innate fountain of youth for a longer, healthier life.

This issue will also get to the heart of good health—literally!

Dr. Ajay Goel will share his strategies for preventing the four key factors that can undermine cardiovascular health. Since weight loss can also help improve your cardiovascular system—as well as your overall health—we’ve come up with four safe and effective supplements to help you lose those stubborn pounds.

Whether your primary focus is autophagy, heart health, or weight loss, exercise can help you reach your goals. With that in mind, we’ve resurrected our fitness column.

While a new year often means resolving to exercise, joint pain can derail the bestlaid plans. Our joint-friendly workouts can keep you moving and lessen your pain, no matter how frigid or damp the weather.

This issue also tackles a common bane of modern living–digital eye strain. Plus, we’ll give you the intel on five of the best herbs for back pain. What’s more, we’ll share our favorite healthy comfort food recipes, the scoop on the hottest trends for 2020, and more to help you ring in a healthier New Year.

Good Health LIFESTYLES

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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 COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Dr. Holly Lucille Dr. Ajay Goel Dr. Carrie Donahue Carol Ann Weber EDITORIAL OFFICES

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

VISIT OUR WEBSITE:

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

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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.

Yours in health and happiness,

Kim Erickson EDITOR-IN-CHIEF

6

ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

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7

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NEWS YOU CAN USE

MINIMIZE STROKE RISK WITH FOLIC ACID

Stroke is the second leading cause of death worldwide— and high blood pressure is the biggest risk factor for more than half of them. But what if a simple, safe, and inexpensive treatment could cut the risk?

Findings in the Journal of the American College of Cardiology showed that hypertensive adults who supplemented their daily blood pressure meds with folic acid experienced a whopping 73 percent drop in their risk of a first-time stroke compared to patients who didn’t supplement.

These results are especially encouraging since you can easily meet your folic acid quota by adding plenty of greens, citrus, and beans to your diet, or with a daily folic acid supplement.

Kong X. Platelet Count Affects Efficacy of Folic Acid in Preventing First Stroke.

Journal of the American College of Cardiology, Volume 71, Issue 19, 15 May 2018, Pages 2147-2148.

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DITCH THE ENERGY DRINK

Drinking even moderate amounts of popular energy drinks could have an adverse impact on heart health according to findings published in the Journal of the American Heart Association. Scientists found that drinking just 32 ounces of a caffeinated energy drink can impact both blood pressure and heart rhythm.

This was determined after healthy volunteers were randomly assigned to down either a commercially available energy drink or a placebo beverage. Those in the energy drink group experienced a significant increase in both systolic and diastolic blood pressure, as well as a heightened risk of arrhythmia—a dangerous combination that could have life-threatening consequences. Next time you’re dragging, try reaching for water instead of an energy drink.

Sachin SA. Impact of High Volume Energy Drink Consumption on Electrocardiographic and Blood Pressure Parameters: A Randomized Trial. Journal of the American Heart Association, 2019; 8 (11) DOI: 10.1161/JAHA.118.011318.

7,758 The number of different strains of bacteria scientists have isolated in the human digestive tract.

MOM KNOWS BEST:

EAT YOUR FRUITS AND VEGGIES!

Eating plenty of fruits and vegetables is more than just good mom advice—it can actually help prevent death from heart disease and stroke. According to preliminary findings, insufficient fruit and vegetable consumption may be responsible for millions of deaths from those conditions each year. Skimping on these foods could mean you’re missing out on essential vitamins, minerals, antioxidants, and other important nutrients shown to improve cardiovascular risk factors and support the health and diversity of beneficial gut bacteria. Plus, people who add fruits and veggies to each meal are less likely to be overweight, further diminishing their risk of cardiovascular issues. So listen to mom and eat your way to a long and healthy life!

Miller V. Estimated Global, Regional, and National Cardiovascular Disease Burdens Related to Fruit and Vegetable Consumption: An Analysis from the Global Dietary Database. Nutrition 2019, American Society for Nutrition, June 8-11, 2019.

Poyet, M. A library of human gut bacterial isolates paired with longitudinal multiomics data enables mechanistic microbiome research. Nature Medicine. 2019.

LOW VITAMIN K CURTAILS MOBILITY

Got K? Low levels of vitamin K in the blood are linked to an increased risk of disability.

Investigators at Tufts University noted that older adults with a low K count were almost one and a half times more likely to develop limited mobility, and nearly twice as likely to develop a disability, in contrast to individuals with adequate levels. And it didn’t matter if you were a man or a woman. Fortunately, getting enough vitamin K can be as easy as adding a few key foods to your shopping list. Good sources include leafy greens like kale, spinach, and Swiss chard, as well as pork, chicken, and even cheese.

Shea MK. Vitamin K status and mobility limitation and disability in older adults: The Health, Aging, and Body Composition Study. The Journals of Gerontology: Series A. glz108 8

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NEWS YOU CAN USE

LIFESTYLES

CAN HEALTHY HABITS PREVENT ALZHEIMER’S?

Think you’re destined for Alzheimer’s disease because someone in your family has it? New data suggests that may not be the case. According to an observational analysis out of the U.K., living a healthy lifestyle may hold the key to reducing your risk of dementia even if you have a genetic predisposition. Investigators discovered that those with a high genetic risk paired with an unhealthy lifestyle were nearly three times more likely to develop dementia. This work shows that eating a diet high in sugar and salt, smoking cigarettes, drinking alcohol, and not getting regular physical activity are more likely to cause Alzheimer’s than genetics alone.

Llewellyn DJ. Association of Lifestyle and Genetic Risk With Incidence of Dementia. JAMA. 2019;322(5):430-437. doi:10.1001/jama.2019.9879.

BLUEBERRIES BOOST HEART HEALTH

Forget apples: If you’re looking to protect your heart, eating a cup of blueberries every day just might keep the doctor away! New research out of the University of East Anglia in England shows that daily blueberry consumption can reduce risk factors for vascular malfunction and arterial stiffness. Researchers investigated the effects of eating the berries in 138 overweight and obese people, aged 50 to 75, with metabolic syndrome. The team found that eating one cup of frozen blueberries daily for six months showed sustained benefits— enough to reduce the risk of cardiovascular disease by up to 15 percent. Blueberries are also an excellent source of several key nutrients and antioxidants that support overall health.

So have some blueberries in your morning smoothie or as a berry-licious dessert for a delectable way to enhance your cardiovascular health every day.

Curtis PJ. Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome—results from a 6-month, double-blind, randomized, controlled trial. The American Journal of Clinical Nutrition.

Volume 109, Issue 6, June 2019, Pages 1535–1545.

50% The amount in just one year that your risk of coronary heart disease is decreased after quitting smoking.

American Cancer Society

BOOST CARDIOVASCULAR PERFORMANCE WITH CURCUMIN

Cardiovascular issues like heart failure can have a negative impact on your ability to be physically active. Fortunately, new research from the University of Nebraska Medical Center suggests that curcumin, the beneficial component of the curry spice turmeric, may improve exercise capacity in those with certain heart conditions. In the preliminary study, curcumin was given to two groups— one with heart failure and one without. A third group received no treatment.

After 12 weeks, the researchers found that important cardiovascular markers were improved in the subjects with heart failure when taking the supplement.

Even better—both groups taking the curcumin had increased exercise capacity compared to the group that didn’t receive the supplement.

Wafi AM. Curcumin improves exercise performance of mice with coronary artery ligation-induced HFrEF: Nrf2 and antioxidant mechanisms in skeletal muscle. Journal of Applied Physiology, 20 Feb 2019. https://doi.org/10.1152/japplphysiol.00654.2018.

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L A B R E THE H OR F E G D E T H G I WE LOSS S S E C C SU

F

eel like you’ve heard it all when it comes to the battle of the bulge?

Here’s cutting-edge news on herbals and nutrients that can help you win the fight for healthy weight loss. Read on to see how grape seed extract, ginger, berberine, and the right fiber can help you shed those stubborn pounds.

GRAPE SEED EXTRACT

Excess abdominal fat—when you carry most of your weight around your midsection—is one of the risk factors for metabolic syndrome, a condition that can lead to diabetes. Rich in polyphenols, grape seed extract can 12

help reduce elevated blood sugar levels that contribute to abdominal weight gain. According to a study from the University of California, Davis, taking a grape seed extract with breakfast may reduce certain stress markers in people with the syndrome. Researchers analyzed the effect of 300 mg of a tannin-free French grape seed extract on a dozen middle-aged people who had at least three factors for metabolic syndrome.

Each participant was given

either the grape seed supplement or a placebo one hour before eating a high-carbohydrate, high-fat meal.

The result? The grape seed extract boosted antioxidant levels in the blood and reduced post-meal blood sugar concentrations compared to the participants taking the placebo.

This study builds on other research showing that grape seed extract protects against fat accumulation and improves both blood triglyceride and plasma lipid levels. But be choosy when it comes to selecting a grape seed supplement. To ensure you’re getting a supplement

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with superior absorbability, look for these qualities: • A tannin-free French OPC grape seed extract like French Grape Seed Extract VX1, • Standardized for OPCs with a low molecular weight, • Scientifically studied and tested to verify that the product hasn’t been adulterated (for example, substituting red peanut skins for grape seed).

FIBER

Thinking about fiber may trigger a yawn. After all, what could be more boring? But think again! New information shows that fiber plays an important role in the health of the gut microbiome—and that could also have implications in how we lose weight.

Fiber used to fall into two categories.

The first was insoluble fiber, which isn’t absorbed by the body but does add bulk to the stool.

The second was soluble fiber, which could absorb water and plays a role in heart and metabolic health. But these new findings report that fiber is also nonfermentable and fermentable. Found in foods like bananas, asparagus, onions, and Jerusalem artichokes, fermentable fiber—or prebiotics—acts as a food for bacteria in the colon. Prebiotics

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shift the composition of microbes in the gut and help reduce obesity, along with lowering cholesterol and supporting the immune system. The problem is most Americans fall short of the minimum 25 g of fiber recommended for women and 38 g for men. If you are looking to increase your fermentable fiber, add more beans and legumes to your diet. You can also increase the soluble and insoluble fiber in your diet with nuts, seeds, fruits, and vegetables. Together, these foods will fill you up and help improve your microbiome—good things when it comes to getting to your ideal weight.

GINGER

Carrying excess weight contributes to an uptick in free radicals—and that’s why an overweight person is prone to more oxidative stress and inflammation. Fortunately antioxidant properties in ginger can help control these damaging free radicals.

What’s more, ginger’s anti-inflammatory properties can help keep inflammation in check. While ginger doesn’t cause direct weight loss, one small study found that the herb helped overweight men feel full longer.

Another study looking into ginger and weight loss showed that ginger can have a significant effect on the waist-to-hip ratio. It aids in faster food digestion all while helping to stabilize blood sugar levels. These findings make ginger a good “add in” to your weight loss toolbox.

BERBERINE

With a long history of use in Chinese medicine, berberine has multiple health applications, including weight loss.

Found in several plants like European barberry, goldenseal, goldthread,

and Oregon grape, berberine activates an enzyme inside cells called AMP-activated protein kinase (AMPK)—often referred to as a “metabolic master switch.”

Essentially, berberine works as an energy sensor within our cells. The decline of AMPK activity through aging is one reason changes in appetite, body weight, and energy levels are so common.

In a 12-week study in obese individuals, those taking 500 mg of berberine three times a day lost an average of 5 pounds and 3.6 percent of their body fat. Another study of 37 men and women exhibiting metabolic syndrome showed a drop in their body mass index (BMI) levels from 31.5 to 27.4 when taking 300 mg of berberine, three times a day. They moved from the status of obese to overweight and lost belly fat over the three-month study. With its ability to act as a central regulator of both lipid and glucose metabolism, AMPK is considered to have real potential in the fight against obesity, making berberine an excellent addition to your healthyweight routine.

Staying at a healthy weight is a difficult journey for many people. Thankfully, with the help of research and a few targeted herbs, this journey just might be a little easier.

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IN DEPTH

EYE STRAIN

IN THE DIGITAL AGE

The safe way to save your vision

14

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Is screen time affecting your eye health? The research is mixed: Some experts report that too much time spent on computers, tablets, and smartphones is detrimental to eyes of all ages, while other researchers argue that staring at screens won’t affect eye health over the long-term. But if you find yourself suffering from irritated eyes or blurry vision, all those hours spent staring at bright, pixelated screens could be having a negative impact on your eyesight.

Computer vision syndrome (CVS) is a fancy name given to eye and vision-related problems that stem from digital screen time. Those suffering from CVS may experience blurred vision, dry eyes, neck or shoulder pain, and headaches. It’s no wonder there’s now a technical

umbrella term for these ailments.

Current research estimates that 74 percent of Americans own a desktop or laptop computer and 81 percent own a smartphone.

As a result, American adults are averaging 12 hours of screen time every day—and that’s taking a toll on our vision.

While it’s no surprise that increased screen time is a major contributor to eye strain, it’s also not the only factor giving your peepers pause.

Other activities, such as driving for long periods of time, reading, or performing tasks in a poorly lit environment (either too dim or too bright) can trigger your eyes to work overtime, as well. Luckily, timetested Mother Nature has the right nutrients to help counteract the effects of modern eye strain.

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Optimal Comfort with Omega-7 When it comes to healthy vision, omega-7 fatty acids can moisturize and soothe your eyes. Omega-7s can be found in foods like fish and nuts, but the best source of this rare fatty acid is the berry of the sea buckthorn plant. This berry is commonly called a “nutrient bomb” because it contains more than 200 bioactive compounds including vitamins, antioxidants, essential fatty acids, and plant sterols.

A study in Finland researched the effects of sea buckthorn oil on eye dryness in men and women between the ages of 20 and 75. The participants took morning and evening doses of either a placebo or a proprietary sea buckthorn extract called SBA24 for three months. At the end of the study, the participants taking the sea buckthorn reported significantly less redness and burning—symptoms

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associated with eye dryness. This isn’t surprising since fatty acids have the ability to reduce inflammation and moisturize mucous membranes throughout the body.

Because most Americans don’t eat diets rich in omega-7s, it’s important to supplement. But be aware that the beneficial nutrients in sea buckthorn are found only in the pulp—not the oil—so you need a complete extract of the whole berry. Look for a supplement that contains a clinically studied sea buckthorn like SBA24, which is proven to relieve eye dryness and enhance overall health in the process. This specific sea buckthorn has also developed the reputation for being able to restore healthy hair, skin, and nails, inside and out. So take it to support healthy eyes, and you’ll reap extra beauty benefits in the process.

Powerful Protection with OPCs To ensure proper functioning, your eyes require more antioxidants than any other organ in the body. This is

because the eyes are extremely delicate and damage to the lens and retina can happen all too easily. Eyes need the right antioxidants to support their fragile structure. Grape seed extract can greatly influence the strength and integrity of important blood vessels in your eyes. This is because it contains powerful anti-inflammatory compounds called oligomeric proanthocyanidins, commonly referred to as OPCs. The journal Molecular Vision reported that the OPCs in grape seed protect epithelial cells in the lens of the human eye from free-radical damage. Another study found that grape seed extract protects the delicate nerve cells of the retina. But not all grape seed extract supplements are equally effective. For the most benefit, look for a tanninfree French grape seed extract called VX1. This clinically studied extract is standardized to contain only OPCs that are small enough to guarantee absorption in the body. VX1 will provide maximum benefits for your eyes and so much more.

GIVE YOUR EYES

A BREAK

Screens are a major part of modern life, but there’s plenty you can do to counteract their negative effects. Start here:

• TONE DOWN THE BRIGHTNESS. Most electronics

• REMEMBER THE 20/20/20 RULE. Take a 20 second break,

come equipped with brightness and contrast controls. Turn your TV and phone screens to the most natural settings available so that melatoninblocking blue light isn’t overstimulating your brain and straining your eyes.

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every 20 minutes, where you focus on something at least 20 feet away. This gives your eyes a much needed rest, especially at the office where you may be working on a computer for hours at a time.

• INCREASE YOUR EXPOSURE TO SUNLIGHT. Give your eyes a

digital detox by making a conscious effort to spend time in nature. Research shows that time spent outdoors can decrease stress levels and enhance mental health. Bonus points for focusing on anything green, which helps calm the nervous system.

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Autophagy!

Tap into your body’s amazing regeneration process

by Holly Lucille, ND, RN What if there was a magic bullet that could help you be healthier and live longer? It turns out your body already has a mechanism that can do all of this and more! Autophagy (pronounced aw-taw-fuh-gee) is the body’s way of breaking down old or damaged cells and recycling their components into new, healthy cells. Think of it as your body’s own KonMari decluttering system—an internal housekeeping process designed to remove cellular debris (including damaged proteins and organelles), eliminate pathogens that can make you sick, and prevent the buildup of toxic cellular waste.

The word “autophagy” comes from the Greek meaning selfeating. The process was first

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discovered in the 1960s, but its real importance to human health wasn’t recognized until 2016 when scientist Yoshinori Ohsumi won the Nobel Prize for his discoveries into how autophagy protects against diseases like Parkinson’s and some types of dementia while also having the potential to extend the lifespan of people.

The problem is, the body’s natural ability to “switch on” this process naturally declines with age. But a growing body of research suggests that making simple changes to your diet and lifestyle can kickstart autophagy and provide all the benefits it has to offer. Here are some of the most effective ways to enhance your body’s internal housekeeping system:

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Intermittent Fasting

One of the best ways to induce autophagy isn’t by what you eat but by when you eat.

Intermittent fasting simply means that you go a period of time every day or every week without eating. One of the most popular ways to fast is the 16/8 program, where you refrain from eating for 16 consecutive hours and then enjoy an 8-hour eating window.

Another common fast is called 5/2 where you eat normally five days per week and then fast for two non-consecutive days per week.

Here’s why fasting works: When you fast, you limit the number of times your pancreas secretes insulin throughout the day. This prevents blood sugar spikes and allows the body to burn through the glucose stores in the liver. Once this occurs, your body is forced to burn fat for energy. This, in turn, stimulates autophagy.

Intermittent fasting has many immediate benefits, including weight loss and increased energy. But adopting a fasting protocol can also bring about some profound long-term benefits. One study conducted by the Scripps Research Institute in La Jolla, California, found that short-term fasting induced autophagy in the brain. This may reduce the risk for neurological conditions like Alzheimer’s disease and other forms of dementia.

Adopt a Ketogenic Diet

“Keto” has become all the rage in weight-loss circles due to its ability to help people drop weight fast, but it’s also a good way to trigger autophagy. A ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate way of eating that causes the body to go into a metabolic state known as ketosis. When this happens, your body becomes incredibly efficient at burning fat (instead of glucose) for

Benefits of Autophagy

1.

Healthy aging

2.

Helps regulate inflammation

3.

Fights infectious diseases

4.

Better metabolic health

5.

Improved brain function

6.

Decreased risk of cardiovascular disease

7.

Enhances exercise performance

energy. Ketosis turns fat into ketones in the liver, which can supply energy for the brain as well as the body. This shift mimics fasting and can increase autophagy.

A ketogenic diet can take some getting used to as it’s considerably different than the standard Western diet. It typically contains 75 percent fat, 20 percent protein and only 5 percent carbs. But once you achieve ketosis, studies show that it can help to reduce body fat while still helping you retain muscle.

There’s also evidence that being in ketosis can help lower the risk of some cancers, reduce the risk of diabetes, and protect against the damage from some neurological disorders, especially epilepsy. This was shown in one animal study during which rats who were fed a keto diet had less seizureinduced brain damage.

Exercise

Exercise provides beneficial stress to the body and helps induce autophagy—and that could be, at least in part, the reason why exercise is linked to healthier aging. Preliminary research conducted at the University of Texas Southwestern Medical Center suggests that running for 30 minutes on a treadmill triggers an uptick in autophagosomes— structures that form around pieces of cells slated to be recycled. And more exercise equals more recycled cellular material.

Not a runner? No worries! New research in the journal Aging Cell shows that both aerobic and resistance exercise can jumpstart autophagy. In fact, some studies show that high-intensity interval training (HIIT)— which elevates your heart rate and works your muscles by combining both types of exercise—can effectively induce autophagy.

8.

Supports skin health

9.

Promotes a healthier, longer life 19

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Get High-Quality Sleep

Sleep also matters. Too little shut-eye or interrupted sleep can turn down autophagy. Strive to get seven to nine hours of good-quality, uninterrupted sleep per night to give this repair and recycling process ample time to work its magic.

Supplement This!

Pharmaceutical companies are in a race to come up with a drug that can enhance autophagy. But Mother Natural has already provided us with several nutrients that can do just that.

Here are three of the best: Curcumin, the most active compound in the spice turmeric, has been shown to activate autophagy and help fortify healthy cells. New findings in the Journal of Cellular Physiolog y suggest that curcumin has anti-tumor properties and may play a preventive role in the development of cancer. In another preliminary study that appeared in the journal Bioscience Reports, researchers reported that curcumin improves joint health on a structural level by promoting autophagy. This is in addition to the compound’s ability to ease the pain of osteoarthritis.

But not all curcumin supplements are capable of inducing autophagy for one simple reason: Many of them can’t be absorbed by the body. What’s more, standard curcumin is rapidly metabolized in the gastrointestinal tract and quickly shuttled out of the body. Fortunately, a proprietary form of curcumin has been developed that is blended with turmeric essential oil containing ar-turmerone complex to effectively enhance absorption. Check supplement labels for either BCM-95 or Curcugreen to ensure

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you’re getting an absorbable curcumin that can trigger autophagy.

French Grape Seed Extract is a powerful antioxidant and anti-inflammatory compound that supports healthy aging and provides a number of health benefits, including cancer prevention and improved cardiovascular health. What’s grape seed’s secret?

Research recently published in the journal Oncolog y Letters points to a type of tannin in grape seeds known as oligomeric proanthocyanidins (OPCs) and their ability to trigger autophagy.

This helps eliminate damaged cells that play a role in many types of disease.

But, like curcumin, absorption of OPCs can be limited. Most tannins in grape seeds have a high molecular weight, which means that the molecules are too large to be absorbed by the body.

Opt instead for a French grape seed extract that provides OPCs with a low molecular weight. This means the molecules are small enough to guarantee absorption.

Korean Red Ginseng appears to regulate autophagy so that it enhances the beneficial recycling process when needed, and turns it off when other processes like apoptosis (programmed cell death) are needed instead.

Research in Oncolog y Reports found that red ginseng regulates adenosine monophosphate-activated protein kinase (AMPK), a key enzyme involved in autophagy that impacts aging, inflammation, metabolic function, and mitochondrial health. In this particular study, the researchers found that the ginsenosides in Korean red ginseng influenced AMPK to induce autophagy in experimental lung cancer cells.

While human studies are needed to further explore Korean red ginseng’s role in autophagy, this study provides a promising glimpse into the herb’s potential anticancer properties.

Just be aware that many Korean red ginseng supplements may contain pesticide residue and can be lower in

20

potency due to substandard growing and processing methods. However, a unique form of ginseng known as HRG80 is composed of 100 percent whole Panax ginseng roots cultivated under the strictest environmental and social European standards. This specially developed form of ginseng is grown hydroponically using high-tech vertical farming to reduce the crop’s environmental footprint. Another difference? Traditional ginseng takes up to six years to mature; HRG80 takes a mere six months. Once harvested, the ginseng is steam-cooked using traditional Korean methods. The resulting ginseng root powder provides rare noble ginsenosides that are seven times more concentrated than the ginsenosides found in typical Korean red ginseng supplements. Check the Supplement Facts panel to ensure the ginseng in your product is the HRG80 form.

While there’s still a lot scientists need to learn about the benefits of autophagy, the future looks bright—especially since there are so many ways to enhance this natural process. But there’s no need to wait until all the evidence is in to reap its benefits. Who knows—it might even be the fountain of youth you’ve been waiting for!

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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Healthy

by Ajay Goel, PhD

Here’s a startling statistic: According to the American Heart Association, cardiovascular disease claims more lives each year than all forms of cancer and COPD (think emphysema and chronic bronchitis) combined. In fact, it’s the No. 1 cause of death in the United States. While a family history of cardiovascular disease can increase your risk—an early heart attack in a parent doubles the odds of heart attack in men and boosts it by 70 percent in women—the health history you inherit isn’t necessarily destiny.

Understanding the many faces of cardiovascular disease and sorting through the conflicting and ever22

changing advice on how to lower your risk can be overwhelming. The latest recommendations for things like cholesterol can seem like a moving target, while the true threats to heart health are rarely discussed by most physicians. Clear the confusion by focusing on these four key areas for a healthier cardiovascular system.

Inflammation Studies over the past two decades have identified chronic inflammation as being an important risk factor for cardiovascular disease. This lowlevel inflammation silently damages the walls of your arteries, leading to

a condition called atherosclerosis.

The damage occurs over many years as plaque accumulates at the site of inflammation. Chronic inflammation also weakens existing plaque, making it more vulnerable to bursting and causing a dangerous blockage. One of the best ways to determine chronic inflammation is by measuring an inflammatory marker called C-reactive protein (CRP) with a simple blood test.

Levels 3 mg/L or higher are believed to be a strong predictor of a first-time heart attack.

One of the best ways to reduce inflammation is with an omega-3 supplement. Rich in two specific

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omega-3 fatty acids— eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—a new study review by researchers at Sweden’s Karolinska Institute concluded that supplemental omega3s can reduce inflammation and lower the risk of atherosclerosis.

Because omega-3s are such powerful anti-inflammatory compounds, researchers from the University of Minnesota also report that supplementation helps prevent the buildup of plaque and stabilizes any existing plaque in arteries. However, not all omega-3 supplements are created equally. Many are produced using extreme temperatures or chemical solvents. What’s more, the heart-healthy benefits you get from an omega-3 supplement are directly related to the quality of the fish it is sourced from. For optimal benefits, look for an omega-3 supplement derived from salmon and created without heat or chemicals via a process known as vectorization.

This method retains the natural phospholipids and peptides found in the fish and ensures the delivery of DHA and EPA to the body’s cells.

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by the body’s own metabolic processes, as well as exposure to environmental toxins like pollution, pesticides, and tobacco smoke. These free-radical reactions create harmful compounds that can injure the cells that make up the endothelium and trigger changes in the artery walls.

mineral out of the blood so it can instead be used to build healthy bones and teeth. One study involving 564 post-menopausal women showed that biologically active K2 even reverses the buildup of deadly arterial plaque.

An earlier study of more than 4,800 men and women confirmed that getting enough vitamin K2 prevents aortic calcification and coronary heart disease. Check your supplement labels to ensure you’re getting vitamin K2 and not K1 as research published in the Journal of Nutrition and Metabolism shows that K2 is the more effective form of the nutrient for both cardiovascular health and stronger bones.

Coronary Artery Calcification The buildup of calcium deposits, technically called coronary arterial calcification (CAC), contributes to the accumulation of plaque that can narrow arteries.

This reduces blood flow, causes your arteries to become stiff, and eventually increases your risk of a heart attack or stroke.

Studies have found that arterial calcification also sets you up for other cardiovascular problems including high blood pressure, aortic stenosis (where the heart’s aortic valve narrows), cardiac hypertrophy (a thickening of the heart muscle), and congestive heart failure.

One of the easiest ways to prevent CAC is with vitamin K2. Research shows that K2 discourages the formation of calcium deposits by escorting the

The body defends itself against free-radical damage by producing antioxidants such as glutathione, superoxide dismutase (SOD), and catalase. But when free-radical levels overwhelm the body’s ability to prevent this damage, taking a supplemental antioxidant can help offer protection.

One of the most effective supplemental antioxidants is French grape seed extract. This multi-tasking nutrient has been found to not only reduce oxidation, but to also increase vasodilation and decrease inflammation within the arteries. Taken together, these actions can lower the risk of atherosclerosis. But to get the most from your supplement, check the label to make sure it contains a proprietary form of grape seed extract called VX1, which is standardized to a low molecular weight and is tannin-free to ensure optimal absorption and bioavailability.

Blood Pressure

Oxidation While cholesterol has been painted as a major risk factor for heart disease, recent studies suggest that it’s actually oxidized LDL cholesterol that poses the biggest threat. This oxidation is a direct result of free-radical damage triggered

Clinically known as hypertension, high blood pressure affects about 27 percent of all Americans. Often called the “silent killer” because it has no symptoms, high blood pressure occurs when the pressure inside your large arteries is too high—and it’s a leading cause of heart attack and stroke. What’s considered too high? Blood pressure that reaches 130/80 or above on a consistent basis.

The top number, or systolic pressure (pronounced sis-tah-lick), represents the peak pressure generated in your arteries when your heart beats. The bottom number, or diastolic pressure (pronounced die-as-tah-lick), indicates the pressure when your heart is at rest between heartbeats.

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6 Lifestyle Factors Alcohol overindulgence

A diet high in processed foods

High blood pressure does not discriminate. It affects every social class, every race, and every age.

However, certain groups are especially vulnerable to hypertension, according to the National Heart, Lung, and Blood Institute: • M en over the age of 45 and women over 55 face a higher risk than younger people.

• M en are more susceptible to hypertension than women.

• A frican Americans are more likely to experience high blood pressure.

• P eople with diabetes face a higher risk of hypertension.

• O verweight people are more vulnerable to develop high blood pressure.

Several recent studies have found that, along with reducing oxidation, French grape seed extract also helps lower

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that compromise CARDIOVASCULAR HEALTH

Being overweight or obese

Chronic stress

blood pressure. In one meta-analysis involving 810 people with hypertension, researchers found that those taking grape seed extract experienced an average 6.08 mmHg drop in systolic blood pressure and a 2.8 mmHg reduction in their diastolic pressure.

The study, which appeared in the journal Medicine, also noted that people under the age of 50 who were obese or had metabolic disorders showed the greatest improvements. Another small study in the British Journal of Nutrition found that taking a daily dose of grape seed extract lowered systolic blood pressure by 5.6 percent and diastolic blood pressure by 4.7 percent after six weeks. And one recent clinical study of pre-hypertensive men published in the Journal of Medicinal Food found that taking a grape seed extract supplement prior to intense exercise minimized the risk of heart attack or other cardiovascular event.

Adding magnesium to the equation can also help keep your blood pressure in check. This was shown in a metaanalysis of 34 studies totaling more than 2,000 patients. All of

Physical inactivity

Smoking or exposure to second-hand smoke

the studies were randomized, doubleblind, placebo-controlled trials. The researchers found that taking 300 mg of supplemental magnesium daily for three months reduced systolic blood pressure by an average of 2 mmHg and lowered diastolic blood pressure by an average of 1.8 mmHg. But to get the most benefit from your magnesium supplement, look for magnesium glycinate. This form of the mineral is readily absorbed by the body and won’t cause the gastrointestinal side effects common in other forms of magnesium.

Since one in four American adults will be diagnosed with some form of heart disease, taking proactive measures to maintain a healthy cardiovascular system is essential. Focusing on these four key areas of heart health through smart supplementation and healthy lifestyle changes can help you keep the beat for a lifetime.

Ajay Goel, PhD, is a Professor and Chair, Department of Translational Genomics and Oncology at the Beckman Research Institute City of Hope Comprehensive Cancer Center, as well as Director of Biotech Innovations at the City of Hope Medical Center. He has been recognized as an American Gastrointestinal Association Fellow (AGAF) for his research on colorectal cancer.

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ANIMAL HEALTH KEEP FIDO

FLEXIBLE!

by Carrie Donahue, DVM

What’s better than playtime with a puppy? In addition to boundless energy, dogs seem to be made of springs with a capacity to jump in every direction.

Somewhere along the way, as your pup grows up, their flexibility changes.

Being aware of how you can help your dog stay flexible can give them added comfort and mobility through the years.

DOG AGING MYTHS

Have you always heard that one year of your dog’s life is equal to seven years for a human? In reality, it’s not that cut and dried. Dogs mature faster at first, so their first year is more accurately described as 15 human years. And not every breed is the same. Smaller dogs age more quickly in the first few years of life, with a big pup aging more slowly at first, but hitting middle age by its fifth birthday. All those variants mean your dog’s flexibility should be addressed on an individual basis. Start by understanding an appropriate level of flexibility for your pet—something your vet will be happy to discuss with you.

KEEP MOVING

That never-ending jumping around will eventually give way to a dog that is happy to lay on the couch. If your dog loses interest in activity, you need 26

to be the change agent! First assess your canine’s overall health to make sure there are no physical problems preventing it from proper movement. If everything is fine, make a commitment to keep your pet agile with daily walks and exercise. This strategy will help keep your dog’s muscle tone and balance in good shape. Just like people, canines also benefit from stretching protocols. Talk to your vet about adding stretching to your dog’s routine, which can include passive range-of-motion (PROM) exercises. Vary the exercise for different areas of the body, including those geared to work large muscles like hamstrings and glutes.

MASSAGE AND SUPPLEMENTS

Do you enjoy a good massage? So does your pet! A massage can help maintain flexibility and soothe sore muscles and joints. Gentle, slow strokes and stretches go a long way to loosen tight muscles, improve circulation, and encourage lymphatic drainage. Either depend on a professional for massage or learn some simple techniques through videos online.

Another good step to help your pet stay flexible is to use curcumin, the active component in turmeric. Curcumin has been clinically shown to provide a widerange of joint-friendly activities including

acting as an antioxidant and providing anti-inflammatory properties. Because standard curcumin is poorly absorbed, don’t settle for less than a highabsorption supplement that’s combined with a turmeric essential oil containing ar-turmerone. Better yet, choose a supplement that combines this type of curcumin with boswellia—another powerful anti-inflammatory herb.

Boswellia has the unique ability to target a pathway that’s a major contributor to joint pain—the 5-LOX (5-lipoxygenase) pathway. Look for a boswellia extract standardized to provide at least 70 percent boswellic acids, including 10 percent acetyl-11-keto-beta-boswellic acid, or AKBA for short.

You have a lot of options to help with your dog’s flexibility at any age. Take the time to explore all the ways you can help ensure your dog can run, jump, and play comfortably for years to come.

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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Cold Comfort Bring some healthy comfort to your kitchen with these good-for-you family favorites Does winter’s chill have you craving your favorite comfort food? With our cozy spin on family classics and a few smart ingredient swaps, you’ll want to warm up with one of these healthy recipes tonight!

Squash Ribbons in Lemon Cream SERVES 4

Swap out the pasta for these tasty squash ribbons coated with a decadent yet healthy citrus cream sauce. Bonus? The squash is rich in vitamins A, B6, and C, as well as folate, magnesium, fiber, riboflavin, phosphorus, and potassium.

2 zucchini 2 yellow squash 1 teaspoon olive oil 1 teaspoon garlic powder ¼ teaspoon lemon juice 1 tablespoon parsley ½ cup chicken broth 1 ½ cups heavy cream or coconut cream 2 teaspoons garlic, minced 1 lemon, quartered 1 tablespoon ghee Salt and pepper to taste Using a vegetable peeler, cut the zucchini and yellow squash into ribbons. In a large bowl, toss the ribbons with olive oil, garlic powder, pepper, lemon juice, and 1 tablespoon of parsley. Set aside.

1

In a medium saucepan over medium heat, bring the chicken broth to a boil. Reduce the heat and add the cream, garlic, and lemon.

Stirring constantly, simmer for 5-10 minutes or until reduced by half.

Remove from heat and set aside.

2

Melt the ghee in a large skillet.

Add the squash ribbons and cook until tender but still somewhat crisp, about 5 minutes.

3

4 Squeeze the lemons into the sauce

to release their juice and stir to blend. Season with salt and pepper.

Pour the sauce over the squash. Stir to mix. Pour into a serving bowl and garnish with remaining parsley.

5

Per serving: Calories 229; Total Fat 22g; Carbs 4g; Protein 4g; Sodium 30mg; Sugar 5g 28

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Bacon “Mac” & Cheese

Perfect Pot Roast

SERVES 4

SERVES 6

Bursting with seasonal veggies, this beefy dish is guaranteed to warm you. A side of mashed cauliflower is a perfect addition to catch the rich gravy.

Trade in traditional macaroni for cauliflower in this cheesy, ketofriendly rendition that will have your family asking for more.

1 large head cauliflower, cut into bite-sized florets 1 tablespoon extra virgin olive oil 1 teaspoon ground mustard ½ teaspoon onion powder ½ teaspoon salt 6 slices bacon 4 tablespoons butter ½ cup chicken broth ½ cup heavy cream or fullfat coconut milk 1 cup sharp cheddar cheese, shredded 1

Preheat oven to 400°F.

Spread the cauliflower on a baking sheet. Drizzle with olive oil. Sprinkle with mustard, onion powder, and salt. Toss to coat.

2

Cut the bacon into ½-inch pieces and distribute evenly over the cauliflower. Bake for 30 minutes.

3 4

Stir the cauliflower and bake for an additional 30 minutes.

Melt the butter in a large skillet. Add the broth and cream, whisking to combine. Bring to a low bubble, then remove from the heat.

5

6

Whisk in the cheese, stirring continuously until melted.

Take the cauliflower and bacon out of the oven and add to the cheese sauce. Stir until cauliflower is fully coated.

Serve immediately.

7

Per serving: Calories 429; Total Fat 41g; Carbs 4g; Protein 14g; Sodium 2,194mg; Sugar 17g

4 pounds boneless, grass-fed chuck roast 2 tablespoons olive oil 2 teaspoons sea salt 4 cloves garlic, minced 1 tablespoon tomato paste 1 teaspoon freshly ground pepper 5 cups beef broth 2 onions, quartered 4 medium carrots, peeled and cut into 2-inch pieces 4 medium parsnips, peeled and cut into 2-inch pieces 1 teaspoon dried thyme 2 sprigs fresh rosemary 2 bay leaves 2 tablespoons ghee or pastured butter 2 tablespoons tapioca flour 1

Preheat oven to 325°F.

2

Pat the meat dry, then season with salt.

Heat the olive oil in a Dutch oven, then add the meat and sear on all sides.

3 4

Remove the meat and set aside.

Add the garlic, tomato paste, pepper, and ½ cup of beef broth to the Dutch oven. Scrape any bits from the bottom of the pot.

Add the onions, carrots, and parsnips, then place the meat on top of the vegetables.

5

Pour the remaining broth over the meat and add the thyme, rosemary, and bay leaf.

6

Cover the Dutch oven and place in the oven for 4-5 hours, or until the meat easily falls apart.

7

Carefully remove the meat and vegetables to a platter and tent with foil to keep warm.

8

For the gravy, remove the herbs and pour the remaining liquid into a fat separator. Once the fat settles, pour the beef liquid into a measuring cup. Discard the fat.

9

Melt the ghee in a medium saucepan. Gradually add the tapioca flour, whisking until smooth. While whisking constantly, slowly add the beef liquid. Cook until the gravy has thickened.

Season with salt and pepper to taste and serve with the pot roast.

10

Per serving: Calories 581; Total Fat 39g; Carbs 17g; Protein 65g; Sodium 713mg; Sugar 6g 29

fitness

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Mobi li ty IS A JOINT

VENTURE Joint-friendly exercises that keep you moving by Carol Ann Weber

I’ve been a gym rat for the last 30 years, and have even competed in a few bodybuilding contests along the way. Over the last two years, however, I’ve noticed some pain and swelling in my right knee that came and went, but never completely went away.

Kicking and screaming, I finally gave in and had x-rays taken. Yep, I have osteoarthritis. So now what?

According to the Arthritis Foundation, more than 54 million adults and 300,000 children in the United States currently have a form of doctordiagnosed arthritis. Out of that group, 25.9 percent are women and 18.3 percent are men. There is a plethora of other joint-related diseases (e.g. gout, bursitis, tendonitis), along with injuries, that negatively impact the healthy functioning of your joints.

And, according to a recent study by University of Manitoba researchers, 30

one in two people have a lifetime risk for knee osteoarthritis.

Joints are the body’s ingenious way of allowing you to perform remarkably complex movements. You have the power to do amazing things with your body—if you have ever witnessed a Cirque du Solei performance, you know what I mean—all because you have joints.

Impaired range of motion in the joints, however, can trigger a domino effect in the development or worsening of other conditions, like obesity, osteoporosis, or sarcopenia (muscle loss). Over time, you lose muscle strength and balance, and could conceivably find yourself cast in the classic “Help, I’ve fallen and I can’t get up” commercial.

Motion Is Medicine

The secret sauce to avoiding the

nightmare of immobility is synovial fluid, which is what gives your joints a lube job. The only way to circulate it, however, is to move. The U.S. Department of Health and Human Services recommends that adults do a minimum of two and a half hours of moderate-intensity aerobic activity, such as brisk walking or gardening, each week; or one hour and 15 minutes each week of vigorous aerobic exercises, such as jogging or dancing.

Find Your Groove

There are many fun ways to exercise safely without exacerbating joint problems.

1. Walking For nature lovers, a walk in the park is just what the doctor ordered. Keep a good pace, and slowly increase your

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speed as well as distance as you gain strength and mobility. If it is more convenient to walk around your neighborhood or jump on the treadmill, you'll still reap the benefits as well as the side effects of increased flexibility, bone mass and density, muscle strength, circulation, and endurance.

2. Cycling A stationary bike is ideal, as it puts less pressure on your knees, hips, and ankles.

Depending on how you adjust your seat and the resistance, you can get a light, moderate, or vigorous aerobic workout.

Start with 15 minutes and build up to a minimum of 30 minutes per session every other day. Experiment with what works best, keeping in mind that your goal is to relieve pain and improve joint function. A bicycle ride outdoors is always fun, as long as you can safely ride for at least 30 minutes in areas designated for riding.

3. Weight Resistance Training Strengthening the muscles around the affected joints results in less pain, swelling, and joint damage, as well as decreased bone loss. a. Legs and biceps:

Stand holding a light dumbbell (1-5 lbs.) in each hand, feet facing forward and shoulder-width apart, palms facing each other, and

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elbows bent. Bend your knees and squat, slowly lowering hips (stay within a pain-free zone). Pause at the bottom, then slowly return to starting position. Perform a biceps curl, bending the elbows and slowly bringing the weights up toward shoulders and back down. Repeat this combination 10 to 15 times. b. Back and triceps:

Stand with feet shoulderwidth apart holding a light dumbbell in each hand. Bend forward slightly at the waist, arms hanging down toward the floor (keep your abdominals tight). Bend your elbows, bringing them up toward the ceiling while you squeeze shoulder blades together, hold. Then straighten your arms, extending your hands behind you. Stop before your elbows lock.

Return to the starting position. Repeat this sequence 10 to 15 times. c. Chest and calves: Stand facing

a wall that is approximately two feet away and lean forward, placing your hands on the wall at chest height.

Keeping legs straight, bend your elbows and lower your upper body toward the wall into a push-up; pause, slowly straighten arms (do not lock elbows) and return to the

Water Exercise If pain is keeping you from exercising, you might try walking in the pool. Water’s buoyancy reduces the impact on joints; improves cardiovascular fitness, balance, and range of motion; burns more calories than walking on land; and, a heated pool helps soothe pain. Beyond just walking, there is a wide variety of water exercise programs, such as Ai Chi (water Tai Chi), Watsu

starting position. Perform a calf raise by standing up on the balls of your feet; pause and then lower heels back down.

Repeat the exercise 10 to 15 times.

When starting a new program, it’s a wise idea to work with a physical therapist or certified personal trainer to ensure proper form, and take classes at medically approved facilities. Some insurance companies offer their own programs, particularly for people over the age of 65, as well as free memberships to affiliated gyms.*

Tune In and Be Consistent

Tune in to your body’s signals so you can feel the difference between positively pushing beyond your comfort zone and the pain of injuring yourself. If it hurts, stop! It’s also important to find an activity you really enjoy, because only when you stick with a routine will you experience lasting improvements in pain reduction, range of motion, flexibility, and overall health.

Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors. * Always check with your doctor before starting any exercise program and ask for medical recommendations regarding the best type for you.

(stretching, breathing, and floating) and BackHab (for the back), that have proven highly effective. Many aquatic centers, YMCAs, and community pools have water exercise programs, and the Arthritis Foundation offers classes nationwide. Can’t swim? No problem! Aquatic exercise classes are designed for anyone, including nonswimmers. For help finding classes near you, go to https://www.arthritis.org/ search/?q=Water+Exercise&g=go

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ALT ERNATIVE

MEDICINE CHEST

BACK TROUBLE Safe solutions for nagging aches and pains

Back pain can make life downright miserable. It disrupts work, play, and rest, and it can be extremely difficult to live with. Unfortunately, this nefarious ailment strikes nearly everyone in some form or another, with 40 million Americans visiting a doctor for back pain each year. That’s because a lot can go wrong with this important body part, and a problem in one area can impact the function of the back as a whole.

Your back is an extremely intricate machine, with highly interconnected parts including the spine, nerves, muscles, tendons, ligaments, and fascia. Seemingly simple movements can strain or tear a muscle which may cause inflammation, swelling, and nerve pain. Spinal cord compression may lead to nerve aggregation and muscle spasms. The truth is, what starts out as a small issue can become monumental rather quickly. Often, people suffering with back issues reach for over-the-counter medicines or turn to other conventional treatment methods. Yet, some of these options can cause more harm than good in the long run. The next time you find yourself reaching for a bottle of ibuprofen, naproxen, or aspirin to ease back pain, try some of these natural solutions instead.

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Curcumin:

Boswellia:

If you’re familiar with natural health remedies, you’re no stranger to curcumin—the compound in turmeric responsible for its unparalleled health benefits.

While curcumin can benefit everything from arthritis to cardiovascular health, its true claim to fame is its ability to fight inflammation and pain throughout the body—including the back.

A number of studies have shown that curcumin helps manage chronic and acute pain through multiple pathways. It does this by suppressing cytokines—substances secreted by the immune system that contribute to inflammation.

Because of this, curcumin can help to reduce or eliminate numerous types of pain including joint pain, post-operative pain, neuropathic pain, and exerciseinduced pain. When choosing a curcumin product, it’s extremely important that the ingredients are highly absorbable. Look for a product that contains turmerones, which is a component of turmeric essential oil that aids in absorbability.

Boswellia, also known as frankincense, is another potent pain-relieving botanical.

Highly effective for back issues, boswellia contains a family of compounds called boswellic acids. The most active and beneficial of these is Acetyl-11-keto-βboswellic acid (AKBA), and the best type of boswellia extract is standardized to include at least 10 percent AKBA. Interestingly, boswellia is best known for its ability to treat pain when combined with curcumin. Together, these two natural compounds reduce the activity of all the inflammatory pathways in the body, which in turn, greatly reduces pain. These botanicals are so effective when combined that they were found to be superior to the prescription drug celecoxib in a clinical trial researching osteoarthritis.

Comfrey Cream: If you prefer a topical solution to your back pain, try a cream made from comfrey. This perennial herb has a long history of use for everything from treating wounds to preventing infection, but is particularly powerful for fighting pain—including nagging backaches. Comfrey relieves soreness,

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White Willow Bark: Referred to as “nature’s aspirin,” white willow bark extract is another excellent botanical for back pain.

Ancient civilizations would make a tea of white willow bark to treat pain.

Even Hippocrates, the father of modern medicine, promoted its use for the relief of aches and discomfort. This highly regarded botanical contains salicin, which is the natural inspiration for acetylsalicylic acid, or as most people know it, aspirin. Salicin is responsible for lowering prostaglandins—hormone-

reduces inflammation and swelling, heals damaged tissue, and may even have the ability to help mend broken bones. When looking for a comfrey cream, it’s important to find one that is PA-free, meaning it doesn’t contain pyrrolizidine alkaloids—compounds that have been shown to damage the liver.

There is a safe, effective, PA-free cream that contains a special cultivar known as Trauma Comfrey. This proprietary

like compounds in the body that can cause inflammation, aches, and pains. Besides salicin, willow bark includes a combination of polyphenols that contribute to its pain-relieving properties. When looking for an effective white willow bark supplement, make sure it is standardized to at least 30 percent salicin for best results.

Devil’s Claw: This herb has been used in Africa for centuries to relieve pain and stiffness.

Devil’s claw is popular because of its ability to stop the activity of inflammatory enzymes in the body.

This can help stop the deterioration of the joints—especially for individuals with rheumatoid and osteoarthritis.

In a clinical study, devil’s claw was shown to be as effective in its painrelieving ability as rofecoxib, a powerful prescription NSAID that was pulled off the market because of its lethal side effects.

Devil’s claw has the same pain-relieving power, with none of the unwanted side effects.

In addition to fighting inflammation, devil’s claw also helps regenerate the natural cushioning in the joints. This strengthens the extracellular matrix that acts like a shock absorber between the vertebrae by an average of 38 percent! Devil’s claw also boosts hyaluronic acid synthesis in chondrocytes—the cells that produce and maintain the natural cushioning cartilage between your vertebrae. If your back pain is due to rheumatoid or osteoarthritis, devil’s claw may be the perfect solution for you.

cream was the focus of a study done on 215 people who experienced back pain whenever they moved. When compared to a placebo cream, the participants using the Trauma Comfrey cream reported significantly better pain relief and less inflammation. Trauma comfrey also works quickly. In a clinical study of exercise-induced muscle soreness, comfrey was shown to reduce pain in just 15 minutes!

35

t o Hopics T

The Age of the “In Tune” Consumer—Six Hot Trends in 2020 Welcome to the age of the consumer—the time of YOU! Anyone who wants to make life easier, safer, happier, healthier, and stronger is sure to get our attention in 2020.

1:

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LIFESTYLES

The year 2020 finds us even more interested in seeking healthy-living advice, but now that advice comes digitally. Smartphones live up to their name, enabling everything from self-monitoring your sleep patterns and heart rate to tracking the steps taken in a day and calories consumed.

This trend will continue to explode with even more offerings as apps help us know more about how our bodies work. Expert advice for everything will continue to be available at our fingertips. It’s 2020, and we are happy to be conveniently in charge!

TM

2:

Science moves even further into genetics, making it more accessible and affordable. Beyond knowing if we resemble Great Uncle Guido, we want to understand how our gene pool connects to our overall health. We seek out information about the experiences of others with similar symptoms and genetic profiles—taking their conclusions into account when making our own health decisions.

4:

3:

Robots are moving beyond science fiction and into our lives in tangible ways. For example, when robots take over rote tasks like sterilizing surgical tools, there’s less chance for infection. Automating tasks should reduce the incidence of human error in many areas giving us something we all long for—more time. Is there a robot in your future?

5:

The U.S. Nutrition Facts and Supplement Facts label standards take effect this year, depending on the size of the manufacturer. The new guidelines will affect the nutritional label as well as the expiration terms used in the past.

Look for “Best if Used By” and “Use By” to become the standard. “Best if Used By” will indicate a product may not taste or perform as expected past the date, but can still be used. “Use By” is for perishable products and should be discarded after the date listed. All these changes are a reflection of consumer demand for clear communication.

36

The trend toward little to no sugar in beverages will continue, with companies reaching out to kids. Bubbles, nutrition, and fun will increasingly come in boxes, bottles, and squeeze containers—all without artificial ingredients. As adults, we also want continual innovations in beverages without the downsides of sugar and artificial add-ins. We like water, but we don’t want to be bored. Can you entice us with something brand new? We’re listening!

6:

More and more people are taking the time to understand how the body works.

We’re not intimidated with new words to our vocabularies such as mitochondria, microbiome, and the endocannabinoid system. This new era ushers in a thirst for knowledge, including how these critical systems of the body work together and contribute to greater health and wellness. And, we also want to know how we can use supplements to support these systems and prevent disease.

It’s the age of consumer empowerment. Take advantage of all the options to be in tune and in charge of your health.

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D E C O D E YOU R S U P PLE ME NTS Your favorite health food store has plenty of supplements.

But trying to figure out which nutrient is the best—decoding them—can be tricky. Here is a codebook for three of the most widely used and most important natural ingredients.

Good Health TM

n: Vitami

Vitamin B6 WHAT IT IS:

WHERE IT COMES FROM:

cal: Botani The roots of rhodiola (Rhodiola rosea) have historically figured prominently in the traditional medicinal systems in Siberia and Mongolia for their tonic and healthpromoting effects.

Rhodiola

WHAT IT IS:

WHERE IT COMES FROM:

Rhodiola is native to northern Europe and Asia.

MAIN USE:

Rhodiola is an adaptogen.

Traditional use and clinical studies have shown that compounds in rhodiola, including salidroside and rosavin, have an ability to make us more resilient physically and emotionally. It doesn’t work specifically as a stress reducer, but more like an inoculation to make stress less of an obstacle.

TYPICAL DOSAGE:

WHAT TO LOOK FOR: Read

labels carefully.

If a rhodiola supplement is clinically studied, that means it has some actual effects and can help you get through long days at the office or intensive workouts more easily. It should be standardized for at least 3 percent rosavins and at least 1 percent (or more) of salidroside.

250 TO 500 MG DAILY 38

LIFESTYLES

Vitamin B6 is present in bananas, spinach, tuna, turkey, and beef, just to name a few sources.

MAIN USE:

Vitamin B6 is essential to keep nerve endings and brain chemistry healthy, regulate blood pressure, metabolize food and blood sugar, manage premenstrual symptoms, create oxygenrich blood cells for energy, help amino acids form muscle-building proteins, strengthen and soothe tendons and ligaments, and quell pain from carpal tunnel syndrome.

Vitamin B6 is available in a variety of forms from food, including pyridoxine, pyridoxal 5’-phosphate, and pyridoxamine.

l: minera

Chromium

WHAT IT IS:

Chromium (Cr) is an essential trace mineral that needs to be supplied by either diet or supplementation.

First discovered in 1797 by LouisNicolas Vauquelin, it is the same mineral that is also plated over steel to make chrome. As a supplement, it won’t make you shiny, but it will help you stay healthy.

MAIN USE: This mineral is essential for daily energy, WHAT TO LOOK metabolism, and FOR: The pyridoxal normalizing 5’-phosphate form, blood sugar levels. also known as P5P A deficiency of or PLP, is the best chromium may make for supplementation you prone to type because it doesn’t 2 diabetes, weight have to be gain, a cholesterol converted into an imbalance, and an active form by the overall tendency liver—it already toward metabolic is the active form. syndrome, which You’ll see this includes all three of type of vitamin these conditions, plus B6 often labelled elevated triglycerides as “bioactive” and high blood for that reason. pressure.

Clinical Individuals with research shows Crohn’s disease, that chromium celiac disease, supplementation can and ulcerative address these issues colitis have been though, with the found to have low results being lower concentrations weight, higher HDL of the active (good) cholesterol vitamin B6. levels, lower fasting and post-prandial blood sugar, and less TYPICAL DOSAGE: inflammation overall.

12.5 TO 25 MG DAILY

WHERE IT COMES FROM:

Food sources of chromium include egg yolks, nuts, whole grains, broccoli, and green beans.

Foods with simple sugars may actually deplete the body of chromium, setting the stage for type 2 diabetes and other health risks.

WHAT TO LOOK FOR: Chromium

nicotinate glycinate.

Although some clinical studies have used, and many multivitamins include, chromium picolinate or chloride forms, they are not as efficiently absorbed and they don’t remain in the bloodstream as long as chromium chelated to niacin and glycine.

TYPICAL DOSAGE:

50 TO 400 MCG DAILY Possibly more if you have absorption, blood sugar, or metabolic concerns.

RUN JUMP PLAY!

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LIFESTYLES

A dog’s life demands strong and flexible hips & joints. Whether your dog is a “youngster” or celebrating many birthdays, this proprietary formula is perfect for easing joint stiffness due to normal daily exercise and activity.

tnanimalhealth.com

39

Good Health TM

Research Roundup

LIFESTYLES

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.

Can Ginseng Reduce Cancer Risk?

THE STUDY ABSTRACT:

Ginseng consumption and risk of cancer: A meta-analysis.

BACKGROUND: The findings of currently available studies are not consistent with regard to the association between the risk of cancer and ginseng consumption. Therefore, we aimed to evaluate this association by conducting a meta-analysis of different studies.

METHODS: To systematically evaluate the effect of ginseng consumption on cancer incidence, six databases were searched, including PubMed, Ovid Technologies, Embase, The Cochrane Library, China National Knowledge Infrastructure, and Chinese VIP Information, from 1990 to 2014.

Statistical analyses based on the protocol employed for a systematic review were conducted to calculate the summary relative risks (RRs) and 95% confidence intervals (CIs).

RESULTS: We identified nine studies, including five cohort studies, three case-control studies, and one randomized controlled trial, evaluating the association between ginseng consumption and cancer risk; these studies involved 7,436 cases and 334,544 participants. The data from the meta-analysis indicated a significant 16% lower risk of developing cancer in patients who consumed ginseng (RR = 0.84, 95% CI = 0.760.92), with evidence of heterogeneity (p = 0.0007, I (2) = 70%). Stratified analyses suggested that the significant heterogeneity may result from the incidence data for gastric cancer that were included in this study. Publication 40

bias also showed the same result as the stratified analyses. In addition, subgroup analyses for four specific types of cancer (colorectal cancer, lung cancer, gastric cancer, and liver cancer) were also performed. The summary RRs for ginseng intake versus no ginseng consumption were 0.77 for lung cancer, 0.83 for gastric cancer, 0.81 for liver cancer, and 0.77 for colorectal cancer.

CONCLUSION: The findings of this meta-analysis indicated that ginseng consumption is associated with a significantly decreased risk of cancer and that the effect is not organ specific.

Source: Jin X, Che DB, Zhang ZH, Yan HM3, Jia ZY, Jia XB. J Ginseng Res. 2016 Jul;40(3):269-77.

WHAT IT MEANS TO YOU:

Although the American Cancer Society reports that deaths from cancer has dropped slightly between 2007 and 2016, they also estimate that 1,762,450 new cancer cases and 606,880 cancer deaths are projected to occur in the United States in 2019. So while there is some qualified good news, cancer is still, sadly, a common fact of life.

But what if you could reduce that risk even more? Aside from obvious lifestyle changes like quitting smoking, limiting your alcohol intake, and eating a healthy diet, a regular regimen of ginseng supplementation may push the odds in your favor.

Considered by traditional practitioners to be a panacea—literally, a “cure all”—for thousands of years, a review of ginseng consumption and cancer risk shows that millennia of accumulated wisdom is probably right.

After examining clinical studies, researchers determined that individuals who consume ginseng have an overall 16 percent reduced risk of developing cancer, regardless of type. The reason that ginseng is so adept at reducing the risk of cancer is because of compounds called ginsenosides. These natural constituents work along a number of pathways to inhibit tumor growth and kill already-established tumors.

And because they use more than one mechanism of action, tumors have a tough time developing resistance.

While ginsenosides are one of the major beneficial compounds from ginseng, it’s important to seek the best from the botanical before you add it to your regimen. Common or “classic” ginsenosides can be difficult for the body to absorb. The most absorbable forms of ginsenosides are a special class called noble ginsenosides. They are present in ginseng, but in small amounts. Most often, noble ginsenosides are created in the digestive tract from common ginsenosides.

However, you can select ginseng supplements that are specially cultivated to already have high levels of noble ginsenosides. Aside from the right compounds, you also want to select ginseng that isn’t exposed to pesticides, soil-borne toxins, or processed with loads of chemicals. Be careful about the ginseng you choose, and it may help you stay healthier, happier, and reduce your risk of cancer, too.

Good Health

WHEN STRESS COMES DOWN TM

†

LIFESTYLES

ON YOU

Adaptra gives you the power to fight back! ®

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I believe this combination is one of THE MOST POWERFUL AVAILABLE. - Alexander George Panossian, PhD, DrSci‡

When life is stressful, ADAPT to the challenge with Adaptra. This herbal formula contains two powerful, clinically studied adaptogens: ashwagandha and rhodiola.

EuroPharmaUSA.com †Occasional stress ‡Member of the EuroPharma, Inc. Scientific Advisory Board. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

41

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Educational BOOKLET

Series

Check out our Good Health Lifestyles Educational Booklet Series, where our natural health experts dig into the details on Mother Nature’s healing botanicals and the best ways to use them for condition-specific support. Find them free at your local health food store, or download them now at www.goodhealthlifestylesmagazine.com or issuu.com.

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.

A Guy’s Guide to ED Are you one of the 20+ million men suffering from performance problems? Good Health Lifestyle’s editor-in-chief Kim Erickson explains why erectile dysfunction occurs and helps you uncover effective, all-natural ways to get your love life back on track, starting today!

Extinguish Chronic Inflammation 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.

Prevent & Reverse Type 2 Diabetes Are you among the 1 in 10 Americans looking for all-natural 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!

Fabulous French Grape Seed Extract 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!

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 over-the-counter and prescription drugs.

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.

Special Research REPORT 42

LIFESTYLES

The All-Natural Anxiety Cure 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.

French Grape Seed Extract: Special Research Report Good health on a cellular level is the key to longevity. In this special report, you’ll learn how a daily dose of antioxidant-rich OPCs from French grape seed extract can protect cells from free-radical damage and promote a long, healthy life.

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