Good Health Lifestyles - January 2021 by Good Health Lifestyles

BETTER BAKING WITH ALTERNATIVE FLOURS PAGE 28

LIFESTYLES

WINTER 2021

IS YOUR

BLOOD SUGAR IN BALANCE?

4 BEST

PAGE 16

SUPPLEMENTS FOR PROSTATE HEALTH

PREVENT ULCERS NATURALLY

QUICK, EFFECTIVE

HOME WORKOUTS

3 HERBAL

Energizers

PAGE 32

PAGE 12

COMPLIMENTS OF

COULD IT BE CANDIDA?

WHAT YOU NEED TO KNOW ABOUT THIS FUNGAL INFECTION

VOLUME 8, ISSUE 0121

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LIFESTYLES

Is the American Diet Letting You Down?

Yes. Currently, the average American diet supplies few essential nutrients. Our foods are overly processed and refined, grown in impoverished soil using artificial fertilizer and genetically modified seeds, all for the sake of yield and taste, not nutrition. Foods grown today yield far fewer nutrients than 50 to 60 years ago, so even a diet rich in fruits and vegetables may not bring the results you’re looking for. Because our health depends on getting all the essential nutrients each and every day, I personally developed Clinical Essentials™ for my family. It helps ensure that we are getting all of the nutrients that may be lacking due to the way foods are grown today. I trust your family will enjoy the health benefits as much as we do. Terry Lemerond—CEO and Founder of EuroPharma Maker of the Terry Naturally Dietary Supplements ®

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contents

FEATURES

GOOD EATS

16 Balance Your Blood Sugar Easy ways to keep your blood sugar in check.

28 Better Baking Delicious gluten-free alternatives to traditional flour.

Prevent and treat yeast issues naturally.

20 Heal Ulcers Naturally Smart solutions to ease the agony of ulcers.

IN EVERY ISSUE 8 News 34 Hot

You Can Use

Topics

36 Decode

Your Supplements

38 Research

Roundup

INSIDE ANIMAL HEALTH

The Skinny on Pet Obesity

Tips to help your pet stay lean, active, and healthy. 30 ALTERNATIVE

MEDICINE CHEST

Protect Your Prostate

5 guy-friendly supplements for better prostate health.

DEPARTMENTS

Effective ways to stay fit without the gym.

HEALTH MAKEOVER

Power Up Your Energy Levels

Discover three of the best herbal revitalizers. 4

IN DEPTH

Candida Unchecked

FITNESS

DIY Home Workouts

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True

LIFESTYLES

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EDITOR'S CORNER As we get ready to start a brand new year, I’m sure that many of you are more than happy to see 2020 in the rear view mirror. I know I am! This past year has definitely upended our lives and changed how we take care of ourselves and each other. But even as we take steps to protect ourselves from the current pandemic, it’s also important to guard against the everyday threats to our health and wellbeing. One of those threats is chronically high blood sugar. If ignored, high blood sugar can lead to obesity and type 2 diabetes. But you can reverse this threat by making some simple changes to your diet and adding a few targeted supplements. Check out the details on page 16. This issue will also take aim at an all-too-common digestive ailment—ulcers. Dr. Holly Lucille reviews the latest science and offers tips to ease symptoms and eradicate the root cause of the problem. We’ll also investigate simple ways to prevent candida and power up your energy levels. Plus, flip over to page 30 for five of the best prostate-protecting supplements for men. This past year found many of us baking more and moving less. While baking truly delights the senses, switching to the alternative gluten-free flours on page 28 can make it a healthier pursuit. And if you’re looking for new ways to add physical activity to your routine, look no further than our DIY home workouts on page 32. So curl up in your coziest armchair and join me for a healthier 2021!

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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. Jacob Teitelbaum Dr. Holly Lucille 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

ViewALL ISSUES on www.Issuu.com

Yours in health and happiness, GHL257_01_2021

Published by FreshLife Media, 10040 W. Cheyenne Avenue, Suite 170-161, Las Vegas, NV 89129. ©FreshLife Media. All rights reserved. No part of this publication may be reproduced without the written permission of the publisher. The opinions expressed by the contributors to Good Health Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.

Kim Erickson EDITOR-IN-CHIEF

ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

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Life is better with a healthy sex life TM

HRG80™ Red Ginseng is different than any other ginseng available. It delivers 7X more rare, noble ginsenosides than conventionally grown ginseng. Each formula features specially chosen botanicals to support healthy desire, energy, and circulation, and revitalize libido— all essential to a healthy sex life.*

Better Libido* = Better Everything †Compared to the rare, noble ginsenoside content of conventional ginseng. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

EuroPharmaUSA.com7

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NEWS YOU CAN USE

EXERCISE STRENGTHENS VISION, TOO Staying fit later in life doesn’t just help to keep you strong, able, and independent, it may also benefit your eyesight. Macular degeneration is a common vision problem for those age 60 and older. But there’s encouraging news that exercise can slow or even prevent the disorder from developing. In an animal study, investigators discovered that physical activity reduced the harmful overgrowth of blood vessels in the eyes that leads to macular degeneration by up to 45 percent. This tangle of blood vessels is a key contributor to this condition. Their findings suggest that exercise may benefit other common eye issues like glaucoma and diabetic retinopathy as well. The best part? It really didn’t take much exertion to experience positive benefits. In fact, it was noted that more exercise did not translate to a greater improvement.

Makin RD. Voluntary Exercise Suppresses Choroidal Neovascularization in Mice. Invest Ophthalmol Vis Sci. 2020;61(5):52. doi:10.1167/iovs.61.5.52. 8

LIFESTYLES

YOUR WEEKEND ROUTINE IS HURTING YOUR HEALTH

If you’re like most Americans, your weekends involve staying up later and sleeping in longer than you do during the week. But this habit may be negatively impacting your health. While the schedule shift can lead to the obvious increases in tiredness, fatigue, and poor mood—an effect dubbed “social jet lag”—it may also lead to more serious issues like cardiovascular disease. After analyzing data gathered from adults aged 22 to 60, researchers determined that every weekend hour lost to social jet lag was linked to an 11 percent jump in the risk of heart disease. Although it’s easy to fall into the weekend trap, maintaining a steady sleep schedule throughout the entire week will keep you healthier in the long run. Forbush, S. Sociodemographic, poor overall health, cardiovascular disease, depression, fatigue and daytime sleepiness associated with social jetlag independent of sleep duration and insomnia. Sleep. 40. A396-A397. doi:10.1093/sleepj/zsx050.1066.

31.1

9,815 The number of molecules in the blood altered by a single session of exercise. Contrepois K. Molecular Choreography of Acute Exercise. Cell. 2020;181(5):1112-1130. e16. doi:10.1016/j. cell.2020.04.043.

The estimated percentage of American adults experiencing an anxiety disorder at some point in their lives. Harvard Medical School, 2007. National Comorbidity Survey (NCS). (2017, August 21).

DON’T ‘RESIST’ STRENGTH TRAINING If you’re thinking about adding resistance training to your exercise routine, a new report from the National Strength and Conditioning Association provides plenty of reasons to get started. In their statement, the association highlights the wealth of benefits that building muscle can have for aging adults. After years of collecting data, the team found overwhelming evidence that boosting physical capacity with resistance training can put off or even reverse the decreases in skeletal muscle mass, strength, and function that cause frailty and sarcopenia. Not only that, they saw significant positive effects on psychological well-being, quality of life, and longevity, too. Just know your limits and seek out a properly designed resistance training program for your ability level. Fragala, MS. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association, Journal of Strength and Conditioning Research. August 2019–Volume 33–Issue 8–p 2019-2052. doi:10.1519/JSC.0000000000003230.

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NEWS YOU CAN USE

IT’S NEVER TOO LATE TO QUIT SMOKING!

Quitting smoking—at any age—can do more than simply stop further damage to the lungs. It could also allow new, healthy cells to actively replenish the lining of your airways. In a report published in Nature, researchers found that exsmokers had four times more of the newer cells than those who continued to smoke. This meant those who quit virtually reversed the havoc caused by cigarettes. The results of the trial were so compelling, one senior author remarked, “Some of the people in our study had smoked more than 15,000 packs of cigarettes over their life, but within a few years of quitting many of the cells lining their airways showed no evidence of damage from tobacco.” Enough said! Yoshida, K. Tobacco smoking and somatic mutations in human bronchial epithelium. Nature. 578, 266– 272 (2020). doi: 10.1038/s41586020-1961-1. 10

LIFESTYLES

THIRSTY? OPT FOR UNSWEETENED

According to a recent report in the Journal of the American Heart Association, people who drink just a single sugary beverage each day have a higher risk of cardiovascular disease compared with those who don’t drink them at all. Specifically, those who consume a daily fruit drink with sugar added are at a 42 percent increased chance of CVD. And frequent soda sippers see a 23 percent greater likelihood for the disease overall. Big numbers for a single refreshment. But these eye-opening figures don’t mean that you need to stick to boring ol’ water. Instead, when choosing a beverage, look out for additives such as sucrose, maltose, and syrups on ingredient labels as these are simply code names for the sweet stuff. Pacheco LS. Sugar-Sweetened Beverage Intake and Cardiovascular Disease Risk in the California Teachers Study. Journal of the American Heart Association. 2020;9. doi:10.1161/JAHA.119.014883.

FEND OFF FRACTURES WITH MAGNESIUM Osteoporosis causes bones to become weak and brittle, leading to fractures. But new evidence suggests that magnesium may help prevent the bone breakage associated with the disease. In a UK study, investigators found that those meeting the recommended daily amount of dietary magnesium had a 27 percent decreased risk for future fractures. While this nutrient is critical to good bone health, most Americans aren’t getting enough of it. Magnesium can be taken in supplemental form, but this research emphasizes the importance of absorbing it through the foods you eat. Good sources include almonds, spinach, avocados, bananas, whole grains, salmon, and dark chocolate—yum! Veronese, N. Dietary magnesium intake and fracture risk: Data from a large prospective study. British Journal of Nutrition. 117(11), 1570-1576. doi:10.1017/ S0007114517001350.

DIETARY CHANGE DECREASES DIABETES RISK

According to the CDC, 88 million American adults are prediabetic. That means about one in three of us are on the verge of developing type 2 diabetes. Fortunately, there’s a simple dietary change that could dramatically reverse this trend: Add just a little more fruits and vegetables to your meals. Researchers calculate that every 66gram increase—about the equivalent of an apple or a cup of veggies—each day correlates to a 25 percent lower risk of the disease. This beneficial bump also holds true even for those who already get the recommended daily amount. So whether your diet is solid or could use some improvement, helping yourself to more fruits and vegetables can significantly lessen your risk of type 2 diabetes. Zheng JS. Association of plasma biomarkers of fruit and vegetable intake with incident type 2 diabetes: EPIC-InterAct case-cohort study in eight European countries. BMJ. 2020; 370. doi:10.1136/bmj.m2194.

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Power Up Your ENERGY LEVELS Discover 3 of the best herbal revitalizers

oes daily life have you stressed out and exhausted? From work to family obligations to everyday worries, it can be hard to keep up without a lift. Unlike caffeine and other quick-hit energy spikes, herbal boosters supply calm, focused energy that lasts all day and won’t keep you up at night. Keep reading to learn how red ginseng, ashwagandha, and rhodiola will help you manage this daily stress with plenty of energy.

Korean Red Ginseng

Common stressors and a packed to-do list can leave you exhausted and reaching for solutions that make you feel jittery instead of relaxed. That can lead to more stress and sleepless 12

nights, robbing you of even more energy. Korean red ginseng works as an adaptogen to balance your stress response as it supplies calm energy and improves your mental, physical, and emotional resilience. Rich in rare unique compounds called noble ginsenosides, Korean red ginseng helps your body and mind respond to situations in the most beneficial ways. If you’re feeling fatigued, it gives you the energy to keep going all day. If you’re mind is moving in a hundred different directions, Korean red ginseng keeps you focused. If you’re drowning in stress, it calms down your nervous system so you can relax. According to a recent clinical study, taking Korean red ginseng for four

weeks can greatly improve fatigue symptoms without causing side effects. Researchers recruited 180 subjects with deficiency syndrome—a condition with symptoms of weakness, fatigue, and low energy—to test Korean red ginseng for safety and effectiveness. At both high and low doses, Korean red ginseng successfully relieved those debilitating symptoms and restored energy. Another small pilot trial found that a special preparation of Korean red ginseng (HRG80) improved attention and memory while lowering stress levels in healthy but stressed-out adults. To experience these energy-boosting results, check supplement labels for Korean red ginseng root powder containing noble ginsenosides.

Rhodiola

If you’re feeling overwhelmed by your daily todo list, an adaptogen called rhodiola can come to your rescue. This hardy herb increases important “feel-good” brain chemicals called neurotransmitters. They help you plan and carry out tasks more effectively and calmly all while quickly adapting to changes in your regular routine. Looking to avoid fatigue brought on by stress while feeling both relaxed and energized at the same time? Rhodiola is your answer.

Ashwagandha

Stress can leave you exhausted and yet still unable to sleep well. That’s where an adaptogen called ashwagandha can help. This time-tested Ayurvedic herb can recharge your mental and physical energy, regulate cortisol levels, and help you get a good night’s sleep.

Rhodiola contains four powerful special compounds— rosavin, rosin, rosarian, and salidrosides—that give the plant its energizing, stress-reducing, and brainenhancing properties. Dozens of scientific studies, including human clinical trials, confirm rhodiola’s ability to alleviate many common symptoms of stress.

Ashwagandha is rich in rejuvenating compounds known as withanolides. These potent natural compounds increase your resistance to stressors and other factors that can leave you feeling depleted. Several clinical trials have confirmed this plant’s amazing restorative properties, including its ability to reduce cortisol, boost mood, improve sleep quality, and relieve fatigue. In a 60-day double-blind, placebocontrolled trial, participants who received ashwagandha saw dramatic differences: A 69 percent decrease in stress and insomnia, a 68 percent improvement in social dysfunction, a 79 percent reduction in severe depression, 76 percent less anxiety, and a 28 percent drop in cortisol levels. Another study, this one a 12-week clinical trial involving older adults, showed that ashwagandha significantly improved sleep quality, mental alertness, and general well-being. What’s more, a 16-week clinical trial that tested ashwagandha in overweight older men struggling with fatigue found that the herb improved energy levels, vigor, and psychological and sexual wellbeing. Another six-week clinical trial found that supplementing with ashwagandha brought on a 72 percent improvement in sleep quality without causing any negative side effects. To get the most from this time-tested adaptogen, look for a concentrated formula like EP35 that is standardized to contain more than 35 percent withanolides. For best results, experts suggest taking ashwagandha one to three times daily.

One clinical study found that rhodiola increases brain plasticity—your brain’s ability to adapt, change, and rewire itself based on your experiences. A different clinical trial found that rhodiola helped improve quality of life and improved symptoms in people struggling with major depression. Another four-week clinical study confirmed rhodiola’s ability to relieve symptoms of burnout, increase concentration and mental performance, decrease cortisol, and significantly reduce fatigue in patients suffering from stressrelated fatigue. For optimal effectiveness, look for clinically studied Rhodiola rosea root extracts standardized to contain rosavins and salidrosides. You can safely take rhodiola root extract one to three times daily. These three adaptogens offer a calm energy boost when you’re feeling stressed out and overwhelmed. And because their activity is synergistic, they are often combined to deliver maximum fatigue and stress relief so you can confidently face the most challenging circumstances. Adaptogens work most effectively when taken regularly on a daily basis, so consider adding them into your routine before those everyday energy robbers have a chance to knock you down. 13

IN DEPTH

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CANDIDA UNCHECKED Prevent and treat yeast issues, naturally

Bacteria, viruses, and fungi—oh my! The world is full of microscopic organisms, living both inside and outside of your body. While some are completely normal and even good for you, others can go unchecked and wreak havoc on your health. Take candida, for example. Candida is a species of yeast (a single-celled fungus) that lives in everyone’s gastrointestinal tract. Most of the time your immune system, along with the healthy bacteria in your gut, prevents the overgrowth of candida so it doesn’t cause any harm. However, factors like a high-sugar diet, allergies, or the use of certain medications can throw your body’s own ecosystem off kilter. This leads to an overgrowth of candida and a slew of additional, unwanted symptoms. If you’ve ever experienced a yeast infection or thrush, you’ve dealt with an overgrowth of candida, also called candidiasis. While these are the two most common indications that you have an unhealthy yeast issue, there is also a number of less obvious symptoms that could signal that your

body needs a candida reset. Chronic fatigue, brain fog, sinus infections, mood disorders, persistent joint pain, recurring urinary tract infections, and digestive issues can all be caused by too much candida in the body. So what can you do if you suspect you are dealing with a case of candidiasis? Start by adding some important supplements to your daily regimen.

PREVENT WITH PROBIOTICS Probiotics are a no-brainer when trying to restore balance to your body. While many probiotic supplements advertise the amount of beneficial bacteria they deliver, the real importance lies in what type of probiotics you get—not just the count. A daily probiotic containing Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum should be at the top of your yeast-

fighting supplement list. These targeted probiotics support healthy intestinal bacteria and mucosa to keep a healthy bacterial balance in your digestive tract and keep candida in check.

BRING ON BERBERINE Berberine is a powerful botanical that has a wide range of antimicrobial activity against various bacteria, viruses, fungi, and yeasts. While berberine is extremely powerful on its own, it has also been shown to work synergistically when combined with Fluconazole, a standard treatment for yeast infections. One study showed that berberine damages the DNA of candida cells, while Fluconazole increases the ability of berberine to enter yeast cells in the body. Berberine has also been proven to target candida cells while leaving the beneficial bacteria in the body unharmed. Look for a berberine product that delivers 500 mg per dose for best results. Candida overgrowth is serious and can cause real damage to your body and weaken your immune system—possibly permanently. If you suspect you have a yeast problem, it’s important to start getting things under control right away. By adding probiotics and berberine to your daily supplement regimen, you can start to control yeast balance and get your health back on track.

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BALANCE YOUR

BLOOD SUGAR by Jacob Teitelbaum, MD

ere’s a sobering statistic: approximately 1 in every 10 Americans is living with diabetes. Among those, 95 percent have type 2 diabetes. If that doesn’t grab your attention, how about this? While type 2 diabetes used to be known as adultonset diabetes because it primarily affected people over the age of 45, it’s now affecting a significant number of children. But don’t assume you’re out of the woods if you haven’t been diagnosed with diabetes. Turns out that more than one in three people in the U.S. have prediabetes, a condition where your insulin levels are higher than normal, but not high enough to be classified as full-blown type 2 diabetes. What’s behind this looming epidemic? The prevalence of high-sugar and low-fiber fast foods, ultra-processed foods, and sugary sodas and fruit juices paired with a sedentary lifestyle

can send blood sugar levels on a rollercoaster ride. When a poor diet and lack of exercise become habit, these spikes and dips in blood sugar levels can lead to prediabetes or worse yet, type 2 diabetes. But the news isn’t all bad. Keep reading to discover how taking a proactive approach to controlling your blood sugar can help reduce your odds of becoming one of the statistics. It can be as easy as combining smart lifestyle changes with targeted supplements.

Blood Sugar Basics The food you eat provides the energy your cells need to function. This energy primarily comes from carbohydrates, which are broken down during digestion into a simple sugar known as glucose. But that’s just part of the equation. Your cells

can’t use glucose without insulin, a hormone produced by the pancreas. Insulin helps cells take in glucose and convert it to energy. Eating simple carbohydrates such as refined white sugar or high-fructose corn syrup (HFCS) provokes a higher insulin secretion than eating a complex carbohydrate such as a sweet potato. This higher release of insulin is sometimes called an insulin spike. If these spikes occur too often, cells can become resistant to insulin. When this happens, your cells can’t use the glucose created during digestion, so it builds up in your bloodstream. Over time, these frequent spikes can lead to prediabetes or even type 2 diabetes.

Lifestyle Levelers Because insulin resistance starts with the foods you eat, the solution to leveling out your blood sugar

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levels also starts with food. The most important thing to know is that a diet high in sugary drinks as well as ultra-processed foods promotes high fasting blood sugar and can lead to insulin resistance, weight gain, and an increased risk of diabetes. Opt instead for foods that help keep your blood sugar on an even keel. Among the best are low-glycemic vegetables like broccoli and green beans, healthy starches like sweet potatoes and butternut squash, high-quality meat, wild-caught fish, and healthy fats like avocado and olive oil. Exercise can also have a profound effect on your blood sugar levels. When you engage in physical activity, your muscles require more energy in the form of blood sugar. This lowers the amount of glucose in your blood. But you don’t need to become a gym rat to experience the metabolic perks of physical activity. Research in the journal Diabetologia found that brief, snack-sized portions of exercise throughout the day may control

BY THE NUMBERS Blood Sugar Level

Normal Low High

LIFESTYLES

blood glucose levels even better than spending an uninterrupted hour on the treadmill. In the study, people with insulin resistance worked out in a lab three separate times. The first time, they spent 30 minutes walking at a moderate pace on a treadmill just before dinner. The second time, their workout was broken up into three “exercise snacks” consisting of high-intensity intervals. The participants would walk as fast as they could for one minute and then slowed their pace for another minute, toggling between the two intensities for a total of 12 minutes. During the final session, the subjects again walked intervals, but this time they included one minute of high-intensity upper body exercise using resistance bands. In the final analysis, researchers found that, while the 30-minute walk offered some benefits, the two interval

sessions lowered the participants’ blood sugar for a full 24 hours.

Help from Hintonia While making changes to your diet and adding more activity to your life are great ways to start reigning in your blood sugar levels, adding this herb can take your efforts to the next level. Derived from a small tree that grows in parts of Central and South America, Hintonia latiflora can often be found throughout the markets of Mexico, where the bark is sold as an herbal remedy for diabetes. But hintonia is much more than a folk remedy. Studies show that the bark contains potent micronutrients— especially a polyphenol called coutareagenin—that help keep blood sugar levels low without the risk of hypoglycemia or other side effects.

Blood sugar levels are often determined while fasting. In a healthy person, a normal level is approximately 6.1 mmol/L. But be aware that blood sugar levels typically go up and down throughout the day. Dramatic swings in your blood glucose levels, however, may indicate a problem.

Children mg/dL (mmol/L)

Adults mg/dL (mmol/L)

70 – 100 mg/dL (3.9 – 5.5 mmol/L)

70 – 140 mg/dL (3.9 – 7.7 mmol/L)

lower than 70 mg/dL (lower than 3.9 mmol/L)

Over 140 mg/dL (over 7.7 mmol/L)

Over 180 mg/dL (over 10 mmol/L)

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Sugar-Balancing Supplements

Hintonia may well be one of the most effective herbs to help you control your glucose levels, but it’s not the only botanically derived supplement you should have in your blood sugar-balancing toolbox. Two more—berberine and French grape seed extract—can help lower blood sugar and reduce insulin spikes. Berberine is an alkaloid found in herbs like barberry, goldenseal, and Oregon grape. Studies show that berberine has a positive impact on blood sugar and insulin levels. One analysis of 28 studies involving more than 2,300 patients found that berberine was better at lowering blood sugar compared to

Hintonia’s anti-glycemic effects were shown in a recent German study that involved 177 patients with prediabetes or mild type 2 diabetes. The patients were given a daily dose of the herb and evaluated every two months for various parameters of diabetes, including A1C, fasting glucose, and postprandial blood sugar (glucose measured after a meal), as well as common diabetic symptoms like neuropathy. At the end of eight months, researchers noted that: 18

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a placebo. Another analysis of 27 studies reported that pairing berberine with lifestyle changes was more effective for lowering blood sugar than lifestyle changes alone. So what’s the secret to berberine’s efficacy? According to one review that appeared in the journal Diabetes, berberine appears to activate a key regulator of cellular metabolism and energy called AMP-activated protein kinase. This, in turn, can help regulate how the body uses blood sugar. But to get these benefits, it’s important to search out a berberine supplement that is derived from Indian barberry bark and root extract. While generally safe, do speak with your holistic healthcare provider if you are taking a blood thinning drug or anti-depressant as berberine may interact with your medication. Grape Seed Extract: Because elevated blood sugar can lead to oxidative damage throughout the body, a powerful antioxidant is

• A1C improved by an average of 10.4 percent. • Fasting glucose improved by an average of 23.3 percent. • Postprandial glucose improved by an average of 24.9 percent. • Blood pressure, cholesterol levels, and liver values also improved. During the study, diabetic patients who were on medication were included in the study if they still struggled to control their blood sugar levels. By the end of the trial, 10 of those patients were able to stop using their medication and 45 patients had

essential. One free-radical fighting superstar is French grape seed extract, which is rich in a family of chemicals known as oligomeric proanthocyanidin complexes (OPCs). In a randomized, placebocontrolled study, researchers from the University of California, Davis, analyzed the effect of 300 mg of grape seed extract on a dozen middle-aged people with metabolic syndrome—a condition that is often a precursor to type 2 diabetes. They were given either the supplement or a placebo an hour before eating a high-carbohydrate, high-fat meal. The grape seed extract boosted antioxidant levels in the blood, suppressed an uptick in oxidized LDL (bad) cholesterol, and reduced post-meal blood sugar concentrations compared to the placebo. But to get the most antioxidant power out of your grape seed extract, look for a tannin-free supplement that provides only low molecular weight OPCs for maximum absorption and bioavailability.

reduced the amount of medication they required. This is important since many antidiabetic drugs have significant side effects, including fluid retention, hypoglycemia, and liver disease. Being able to delay using pharmaceuticals or reduce the dosage could decrease the risks associated with these medications and improve the quality of life of patients.

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

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†In conjunction with a healthy diet and exercise regimen. ^Protection from oxidative stress and damage.

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HEAL ULCERS NATURALLY

Nutrients proven to prevent, soothe, and cure by Holly Lucille, ND, RN

eartburn. Bloating. Upper abdominal pain. Is it just run-of-the-mill indigestion? Or could there be a serious underlying issue, like an ulcer, causing your uncomfortable symptoms?

stomach pain and a rapid heart rate that tends to get more intense between meals and at night. In rare cases, ulcers may even cause vomiting, bloody stools, chest or shoulder pain, and loss of breath.

Ulcers are sores that develop in the lining of the esophagus, stomach, or duodenum, the first section of the small intestine. They tend to emerge gradually, and start sounding alarm bells in the form of belching, nausea, or feelings of fullness. As symptoms worsen, they may include burning

THE CULPRITS

Somewhere along the line you may have been told that ulcers are caused by spicy foods and stress. While these two things may exacerbate ulcers, they arenâ&#x20AC;&#x2122;t truly the cause of them. The two most common origins of ulcers include the use of over-the-

counter pain relievers like aspirin and ibuprofen or a bacteria called Helicobacter pylori (H. pylori). Over-the-counter and prescription pain medications called nonsteroidal anti-inflammatory drugs (NSAIDs) can seriously irritate the lining of your stomach and small intestine, leading to inflammation and eventually ulcers. NSAIDs include ibuprofen, naproxen sodium, and other conventional pain relievers. These medications trigger ulcers by interfering with the stomachâ&#x20AC;&#x2122;s natural

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ability to protect itself from gastric acids. Stomach acids are important to the body’s digestive process, but they’re also extremely powerful. If the stomach’s innate protective barrier is compromised, stomach acid can cause serious internal damage, resulting in painful ulcers. The other major source of ulcers is H. pylori, a bacteria people can pick up from food, water, and even utensils. The National Institutes of Health reports that about two-thirds of the world’s population is infected with H. pylori, though it doesn’t always cause symptoms or develop into an illness. H. pylori commonly exists in the mucous layers that protect the lining of the stomach and small intestines. Sometimes the bacteria attacks the lining, which causes stomach acid to leak through and cause ulcers. Ulcers may bleed, disrupt normal digestive processes, or cause serious infections. If you have an ulcer, it’s important to treat it so that it doesn’t progress into

THE MILK MYTH

A few decades ago, doctors believed the only relief for ulcers was a tall glass of icecold milk. It’s a myth many sufferers still subscribe to. This is because milk has a buffering effect, which gives temporary relief by neutralizing excess stomach acid. But the calcium and protein contained in milk actually stimulate the production of more acid that can irritate an ulcer within just a few hours. The result is a vicious cycle of pain and relief. If you’ve just got to have a cold one, opt for coconut, cashew, or almond milk instead. 22

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something worse. Nature can provide some powerful solutions that can help heal ulcers, fight bacteria, and boost your overall immune health.

CALMING DGL

A great first step to healing ulcers is incorporating an effective deglycyrrhizinated licorice product, or DGL, into your daily supplement regimen. DGL helps soothe and calm digestive issues by reducing inflammation and protecting against oxidative stress. DGL also has the ability to give ulcers the one-two punch because it specifically fights bacteria like H. pylori and inhibits the gastrointestinal damage caused by NSAIDs. For the most effective results, look for a DGL that is clinically studied and standardized to contain 3.5 percent glabridin, a powerful anti-inflammatory compound. Some people think that DGL needs to be in a chewable form to be effective, but clinical studies have proven otherwise. In a double-blind, placebo-controlled test, individuals with upset stomach or indigestion took 150 mg of DGL daily, in two separate 75 mg capsule doses. Fifteen days into the test, and again at 30 days, the total combined symptoms for those in the DGL capsule group were virtually cut in half.

SOOTHING D-LIMONENE D-limonene has healing properties that can also soothe ulcers. This clinically tested component of citrus oil is found in oranges, grapefruits, lemons, and limes. Although citrus fruits are typically associated with causing certain issues in the gastric

tract, like heartburn, d-limonene has been shown to soothe and stop damage that may cause ulcers. The exact reasons for d-limonene’s success are still being investigated, but it is believed to coat and protect the stomach walls and mucosa from the potential damage of stomach acid, without interfering with acid production. D-limonene also supports healthy peristalsis—the muscle action of the intestines that moves food through the digestive system.

CURCUMIN

Another excellent herbal pain reliever and anti-inflammatory to have on board when treating ulcers is curcumin. Curcumin not only reduces inflammatory compounds in the intestines, it can actually strengthen the intestinal wall to prevent harmful bacteria from passing out of the intestines and reaching other organs, such as the liver and kidneys. Curcumin can also protect the gut from damage caused by NSAIDs. In order for it to be effective, however, curcumin needs to be absorbed by the body. BCM-95 (Curcugreen) curcumin has proven

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GOT AN ULCER? EAT THESE! While there isn’t an “ulcer diet” per se, there are some foods that can help keep symptoms at bay and may even aid in defending against the H. pylori bacterium. Most of the foods listed below work because they are extremely rich in fiber, antioxidants, and other healthful phytonutrients that promote a healthy digestive tract. Others contain probiotics that support the beneficial bacteria that make up your microbiome. Try including one or two of the following at every meal:

• Apples • Bell peppers • Blackberries • Blueberries • Broccoli • Cabbage • Carrots • Cauliflower • Cherries • Decaffeinated green tea • Garlic • Honey • Leafy greens like kale and spinach

• Olive oil • Probiotic-rich foods,

such as yogurt, kefir, miso, sauerkraut, and kombucha

• Radishes • Raspberries • Strawberries • Turmeric

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higher absorption because it utilizes turmerones, or turmeric essential oils. By grinding curcumin into very fine particles and blending it with turmeric essential oil, this specific curcumin yields a more potent and effective supplement.

MAKE SOME CHANGES

No matter how many supplements you take, they won’t truly lower your risk of developing an ulcer or ease symptoms unless you pair them with a healthy lifestyle. Some of the changes you can make include:

Sidestepping over-the-counter pain relievers like aspirin, ibuprofen (Advil or Motrin), or naproxen (Aleve). Instead, use acetaminophen (Tylenol) to relieve pain.

Learning to manage stress. One Danish study of 17,525 people found that those with the highest level of everyday stress were at greater risk for peptic ulcers. Try meditation, yoga, or exercise to help alleviate stress.

On the flip side It’s smart to avoid foods that may worsen acid reflux and ulcer symptoms including chocolate, acidic foods like citrus and tomatoes, and spicy foods. 24

Cutting out the caffeine. Not only can caffeine interfere with sleep, it also increases acid production and may exacerbate symptoms.

Avoiding alcohol. Alcohol increases the production of stomach acid, which irritates an ulcer and worsens symptoms. Drinking alcohol also relaxes the lower esophageal sphincter, allowing stomach acid to splash back up into the esophagus, triggering reflux.

Not smoking. Smoking stimulates the production of stomach acid. It can also delay the healing of an ulcer and has been linked to a recurrence of ulcers.

SEEK PROFESSIONAL HELP

If symptoms like heartburn, nausea, and stomach pain are leading you to suspect you have an ulcer, the best thing you can do is seek medical attention. Your healthcare provider may be able to determine what’s at the root of your problem, as well as how to treat it. In the meantime, the supplements and lifestyle changes listed above can help you ease symptoms and restore comfort naturally. 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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Discover answers on a wide variety of topics including: Immunity and Pain, Curcumin and Cancer, Thyroid and Adrenal Problems, Diabetes, Cholesterol, Aging, Weight Management, Natural Pet Health, and so much more!

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THE SKINNY ON

PET OBESITY by Carrie Donahue, DVM

I know it can be hard to keep from slipping your furry friend a treat whenever he or she looks up at you with those eyes. But thanks to those frequent treats, 56 percent of all dogs in America are, to put it simply, fat. In fact, the Association for Pet Obesity Prevention notes that veterinarians in the U. S. now classify more than 100 million pets as overweight or obese— up from 80 million just five years ago. The good news is that it’s never too late to get your pup on a diet that supports healthy weight loss.

KNOW THE BASICS

Statistics tell us that only about 40 percent of pet parents realize their pet has a problem. That’s why it’s important to talk with your vet about your dog’s weight and feeding routine, even if you don’t think your pet is overweight. This can help ensure you are feeding your dog the right kind of food in the right amount for their breed and age. Keeping your animal at a healthy weight will save them from a wealth of weight-related problems in the future, including joint and hip issues. But your dog’s diet is just the start. Adding the right amount of exercise, fresh water, and a clean living area also contribute to overall health. Another thing to help your dog? The right probiotics. 26

PART OF THE PLAN — PROBIOTICS

Probiotics are instrumental in helping canines absorb nutrients from food, reduce upset stomach, and keep bowel movements regular. In addition to aiding digestion, these beneficial microflora can be counted on to reduce intestinal inflammation, leading to a reduction in gas and digestive upset. Yet supplemental probiotics only work if they survive the journey through

THE WEIGHT-JOINT CONNECTION

Overweight pets often develop osteoarthritis or other joint problems that can cause painful inflammation and joint deterioration. Help your pet manage the discomfort while supporting joint and hip health with a pet-specific curcumin supplement that provides enhanced absorption. One good option is a form of curcumin that is combined with turmeric essential oil—often listed on labels as BCM-95 or Curcugreen. A curcumin formula that includes a standardized boswellia extract is another choice that can help a pet dealing with weight-related joint pain.

the acidic stomach environment to reach the intestines. Dogs have a more acidic digestive environment than humans, by as much as 10 times. Two probiotic strains shown to be very acid resistant are Bifidobacterium animalis and Bifidobacterium bifidum. One research study in dogs with sudden diarrhea found that recovery time was reduced by 40 percent for those treated with B. animalis versus a placebo. To ensure your dog is getting the most from their probiotic, look for a supplement that provides a daily dose of 2.5 billion CFUs of B. animalis and B. bifidum. Remember, keeping your pet at their ideal weight is part of being a good pet parent. Too many treats, the wrong foods, and encouraging eating for your dog based on your emotions can all be pitfalls that lead to an overweight pet. Commit to best practices for your pet’s health today for many long and happy tomorrows.

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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BETTER

BAKING Level up your baking with a variety of alternative flours

Once considered trendy, grain- and gluten-free food has officially moved into the truly healthy column. And while you can now find an array of gluten-free baked goods in most supermarkets, they are often crazy expensive and, like their conventional counterparts, lack that special homemade je ne sais quoi. But thanks to a wide variety of alternative flours, you can get that homebaked goodness right in your own kitchen! Check out these easy recipes that can get you started.

Glazed Lemon-Blueberry Scones SERVES 8

These delicious scones are grain-free, gluten-free, and dairy-free. Bursting with flavor and wonderfully moist, they make the perfect afternoon treat when paired with a cup of tea. 2 cups almond flour ½ cup arrowroot flour ⅓ cup coconut sugar 2 teaspoons aluminum-free baking powder ⅓ teaspoon sea salt 2 eggs 2 tablespoons fresh lemon juice 2 teaspoons lemon zest 3 tablespoons coconut oil, chilled 1 cup fresh blueberries 28

For Lemon Glaze

½ cup confectioner’s sugar 1 tablespoon lemon juice 1 teaspoon lemon zest ½ teaspoon vanilla extract

Gently fold in the blueberries. Cover with plastic wrap and chill for 30 minutes. 4

Remove from the refrigerator and transfer the dough to the prepared baking sheet. Form the dough into a disk about 7 inches in diameter. 5

Cut into 8 even triangles, then bake for 22-24 minutes or until the edges are golden and the dough is dry to the touch.

Preheat oven to 375°F. Line a baking sheet with parchment paper and set aside.

In a large bowl, mix together all the dry ingredients. Make a well in the center of the flour mixture and whisk in the eggs, lemon juice, and zest until well-combined.

Add the chilled coconut oil and, using a pastry cutter or two butter knives, “cut” the mixture until the oil is evenly distributed. 3

Remove from the oven and recut the scones if needed. Cool for 20 minutes. While the scones are cooling, whisk together the ingredients for the glaze in a small bowl. Once the scones are cool, drizzle with the glaze. Serve immediately or store in a covered container. 8

Per serving: Calories 312; Total Fat 20g; Carbs 30g; Protein 7g; Sodium 127mg; Sugar 14g

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Better Banana Bread SERVES 12

Don’t toss those overly ripe bananas! Save them for this amazing banana bread with all the goodness and none of the gluten. You can either use commercially available gluten-free flour or whip up a batch of our allpurpose paleo flour blend. 2 cups gluten-free flour 4- 5 very ripe bananas, peeled and mashed ½ cup xylitol or Swerve ½ cup butter, softened 2 eggs 2 tablespoons milk or milk alternative 1 teaspoon aluminum-free baking powder 1 teaspoon baking soda ¼ teaspoon salt 1 cup chocolate chips Preheat oven to 350°F. Lightly grease a 9x5-inch loaf pan. Set aside. 1

In a large bowl, combine the flour, baking powder, baking soda, and salt. Set aside. 2

In a separate bowl, cream together the butter and sugar. Stir in the eggs, vanilla, and bananas, mixing until wellblended. 3

Stir the banana mixture and chocolate chips into the flour mixture until just moist. 4

Scoop the batter into the loaf pan and bake for 50-55 minutes or until a toothpick inserted into the center comes out clean. 5

Let the bread cool in the pan for 15 minutes, then turn out onto a wire rack and allow to cool completely. Slice and serve. 6

Per serving: Calories 252; Total Fat 11g; Carbs 37g; Protein 5g; Sodium 225mg; Sugar 19g

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Craveable Cassava Brownies SERVES 16

Grain-free, gluten-free, and decadently fudgy. What’s not to love? ¼ cup unsweetened cocoa powder ⅓ cup plus 1 tablespoon cassava flour ½ teaspoon salt ¼ teaspoon baking soda 1 cup semi-sweet chocolate chips, divided ½ cup unsalted butter or ghee ¾ cup coconut sugar or xylitol 2 large eggs 2 teaspoons vanilla extract

Using a spatula, mix until combined. Fold in the remaining chocolate chips. Transfer the batter to the prepared pan and spread it into all four corners. 5 6

Bake for 18-22 minutes.

Allow to cool for about 45 minutes. Lift the parchment paper and set the brownies on a cutting board. Using a sharp knife, cut into 16 squares. 7

Per serving: Calories 242; Total Fat 19g; Carbs 19g; Protein 1g; Sodium 102mg; Sugar 13g

Preheat the oven to 350°F. Line an 8x8inch baking pan with parchment paper and set aside. 1

Combine dry ingredients in a medium bowl and set aside. 2

In a medium saucepan or doubleboiler, mix together ²⁄₃ cup of the chocolate chips with the butter, whisking until the chocolate has melted and is smooth. Allow the mixture to cool slightly and whisk in the sugar. Add the eggs and vanilla, and whisk until combined. 3

Pour the chocolate mixture into a large bowl. Add the dry ingredients. 4

All-Purpose Gluten-Free Flour Blend MAKES 4 CUPS

This grain- and gluten-free blend can be used cup for cup as a substitute for regular all-purpose flour in both sweet and savory recipes. Best of all, with just four ingredients, this alternative flour is healthy and economical!

2 cups almond flour Sift the almond flour until no lumps remain. 1

1 cup arrowroot flour

½ cup ½ cup coconut tapioca flour flour/ starch

Combine all the ingredients together in a large bowl, whisking well. 2

Store in an airtight container. 3

Per batch: Calories 544; Total Fat 29g; Carbs 61g; Protein 14g; Sodium 32mg; Sugar 3g

ALT ERNAT IVE

MEDICINE CHEST

PROTECT YOUR PROSTATE If you’re like most men, you never think about your prostate. Once there’s a prostate problem, though, this usually forgotten gland demands attention around the clock. An enlarged prostate (benign prostatic hyperplasia, or BPH) will keep you running to the bathroom day and night, causing constant discomfort. Prostate cancer can cause symptoms similar to BPH. It can also cause pain in the lower back and pelvic area or no symptoms at all. But even without any noticeable symptoms, prostate cancer can turn deadly. In fact, it’s the second leading cause of cancer death in men, after lung cancer. Unfortunately, mainstream medical treatments can cause unbearable side effects, driving many men to seek out alternatives. Luckily, there are natural botanicals that can help reduce and stabilize PSA levels, decrease inflammation, stop DNA damage, and protect prostate cells.

Pomegranate:

Vitamin D:

Pomegranate juice gets a lot of press for its bounty of health benefits, and that includes helping protect men against prostate problems. A two-year clinical trial showed that men with high PSA (prostate-specific antigen) levels who drank eight ounces of pomegranate juice daily saw those levels drop by an average of 35 percent during the study period. A small group of those patients experienced a 50 percent drop in their PSA levels. In addition, the researchers reported a 12 percent decrease in cell growth along with a 17 percent increase in apoptosis. While pomegranate juice offers prostate protection, the seed oil adds even more. Pomegranate seed oil contains a unique omega-5 fatty acid called punicic acid—and pomegranate is the only known botanical source of this prostateprotecting powerhouse. Clinical research shows that the punicic acid in pomegranate extract improves PSA, significantly increasing PSA doubling time (meaning PSA levels go up more slowly). To reap the full benefits of pomegranate, look for a fruit and seed oil extract rich in omega-5 fatty acids.

Vitamin D plays an important part in many normal cell functions, including apoptosis. New evidence shows that severe vitamin D deficiency is associated with more aggressive prostate cancer and a higher risk of recurrence. African American men, who tend to have higher rates of vitamin D deficiency, face an increased risk for prostate cancer development. While the body naturally produces vitamin D from contact with direct sunlight, this ability declines by as much as 60 percent with age. Recent research shows that nearly 85 percent of older adults have at least minor vitamin D deficiencies, and 44 percent of older men have severe deficiencies. A review of several clinical trials found that men who take vitamin D3 supplements, especially over the long-term, have reduced PSA levels, less risk of developing prostate cancer, and increased survival rates. The key lies in taking the correct form—vitamin D3—when boosting vitamin D levels. Vitamin D3 (as opposed to vitamin D2) is the form of the vitamin the body naturally synthesizes, so it offers the best absorption and the best results.

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Curcumin:

When it comes to keeping your prostate healthy and fighting prostate cancer, curcumin lands at the top of the list. Packed with powerful anti-inflammatory, antioxidant, and hormone-balancing compounds, curcumin can stop prostate growth and may help lower the risk of prostate cancer. Both prostate cancer and BPH can be fueled by hormones. In the case of BPH, the prostate swells and puts pressure on the urethra. That

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causes problems such as weak urine stream, difficulty fully emptying the bladder, and increased nighttime urinary urgency. Curcumin can inhibit excess androgen hormones that can spur prostate growth and BPH. Another dual protection power: Curcumin protects the prostate against the COX-2 enzyme, a compound that creates inflammation and plays a role in the formation of prostate cancer lesions. Several scientific studies confirm that

curcumin strongly inhibits COX-2 along with many other inflammatory compounds. Preliminary studies also suggest that curcumin has antitumor activity and may play a role in preventing the spread of cancer cells from spreading. It also activates the signals that set off cancer cell death (apoptosis). To fully benefit from curcumin, which is notoriously hard for the body to absorb, look on supplement labels for BCM-95/ Curcugreenâ&#x20AC;&#x201D;a clinically studied form of curcumin that has been combined with turmeric essential oil for enhanced bioavailability.

Curcumin and OPCs Together Improve BPH Symptoms A recent clinical trial showed men with BPH who took a supplement containing both curcumin and OPCs saw dramatic improvements in their urinary symptoms after just one month of treatment. The patients experienced improved urinary flow and reduced bladder obstruction with no negative side effects.

OPCs (Oligomeric

Proanthocyanidins):

OPCs possess highly potent antioxidant and anti-inflammatory powers, making them a perfect addition to a healthy prostate plan. These valuable plant compounds have been thoroughly studied, particularly the OPCs found in French grape seed. In one review, researchers

noted that OPCs inhibit the activity of enzymes such as lipoxygenase and cyclooxygenase. These effects may play a role in prostate cancer prevention. OPCs also inhibit an enzyme called aromatase that spurs the production of estrogen, which may fuel the development of BPH and prostate cancer. But OPCs can only deliver these prostate-supporting actions if the body can absorb and make use of them. Some OPCs (such as tannins) are too large for the body to process.

Small OPCs dissolve in water and are highly bioavailable, which makes all the difference for prostate health. To fully benefit from OPCsâ&#x20AC;&#x2122; protective powers, choose a tannin-free French grape seed extract like VX1, which has been standardized to contain only small, absorbable OPCs.

fitness DIY Home Workouts No equipment? No problem!

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PLEASE TRY THIS AT HOME Before diving right into the following workout, Plank to Push-up: Start it’s important to warm up for 5 to 10 in a plank position except minutes to improve performance and with your elbows on the floor, prevent injury. The more intense your shoulder-width apart and forearms workout is going to be, the longer straight ahead. Keeping your body your warmup should be. Jogging straight, push up until arms are straight. in place or doing jumping Then slowly lower your entire body back jacks are good ways to to the starting position while maintaining a increase circulation straight line. Do three sets of 10 repetitions. and oxygen intake. Static stretches can increase flexibility.

by Carol Ann Weber Think you need a gym to get an effective workout? Think again! With just a mat and a towel, you can get a full head-to-toe workout from the comfort of your own home. The secret is to focus on using your own bodyweight to provide the resistance you need to build strength, balance, and coordination. Bonus? You can work out on your own schedule, eliminate your drive time to the gym, and even delete those designer Lululemon leggings in your online shopping cart! BODYWEIGHT EXERCISES Bodyweight workouts are centered around strength training exercises that use your own weight for resistance against gravity. They promote increased strength, muscle tone, stamina, coordination, and balance along with increased metabolism, improved mood, and better sleep. When performing bodyweight exercises, you employ simple movements like pushing, pulling, squatting, bending, twisting, and balancing. Without equipment, there is less risk of injury and you can easily modify the intensity and repetitions to your ability level. How effective are bodyweight workouts? Current research comparing bodyweight exercises to exercising with weight machines at the gym found that both were equally effective for stimulating muscles and building strength. 32

The Bridge. Lie flat on your back, keeping your knees bent and feet flat against the ground. Tighten your core, raising your hips until a straight line is formed between your knees and chest—do not arch your back. Hold for three breaths, then lower back down. Work up to three sets of 10 repetitions.

Body Weight Squats: Standing with your feet hip-width apart, toes forward, bring your arms out straight in front of you shoulder-width apart, fingers pointing forward. With your heels supporting your weight and keeping your back straight, lower your hips to a sitting position as deeply as you can go and still keep your balance. Come back up to starting position, keeping your arms straight in front of you. Do three sets of 10 repetitions.

Triceps: Chair Triceps Dips: Sit on the edge of a stable chair, arms at your sides, hands grasping the edge of the seat as close as possible to your thighs. With feet flat on the floor at hip width, slide your feet out in front of you until you are off of the seat and in starting position. Lower your derrière down in front of the chair about halfway to the floor (arms bending to a 90 degree angle). As you breathe out, straighten your arms to raise your torso back up to starting position. Do three sets of 10 repetitions. Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors.

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t o Hopics T

What’s buzzy in the world of natural health Can Technology Make Us Healthier?

Despite all the news about how blue light, screens, and technology are damaging our health and well-being, it turns out our smartphones and Apple watches may actually be helping in some ways, too. Wearable fitness-trackers and health-focused apps currently make up one of the fastest growing areas of technology. These tools allow us to easily count calorie intake, gauge activity frequency, track blood pressure, measure heart rate, and more. There are even apps to remind us to take our supplements regularly! Healthcare apps are also making life easier, reminding us of our necessary wellness appointments and allowing us to connect with our healthcare practitioners anywhere, anytime. Chalk up a win for technology and our health!

Indoor Air Filters May Make a Killing

Did you know indoor air quality is often much worse than the air you breathe outside? Esteemed scientists and savvy marketers do, which is why you’ll be hearing a lot more about air-purification technology in the coming year. While air filters are known for clearing the air of dust, pollen, pollutants, and other airborne particles, they’re now in the spotlight for their ability to rid the air in your home of unwanted viruses and bacteria, as well. Researchers at the University of Houston have recently collaborated on an air filter proven to “catch and kill” SARS-CoV-2, or the novel coronavirus. Watch for air filters with this capability to become a hot commodity for airports, schools, office buildings, clinics, and more!

Shorter, Smarter Workouts Are a HIIT

What are fitness enthusiasts across the country telling their other fitness-loving friends about in 2021? High-intensity interval training, or HIIT, which burns calories faster than longer, lowintensity exercise routines. It’s no surprise this more efficient and more effective program has a growing fan base. HIIT doesn’t require any expensive or specialized equipment and, while gyms everywhere offer HIIT classes, it’s easy to sneak in a workout just about anywhere. HIIT features bursts of highintensity exercises in between intervals of lowintensity cross training to torch calories, burn fat, and build muscle. Look online for in-person classes near you or virtual HIIT workouts you can do from the comfort of your own home.

Fasting Trend Won’t Slow Down

Intermittent fasting isn’t a diet per se, as much as it is an eating style—a style now backed by science. Intermittent fasting consists of cycling through patterns of eating and fasting for certain amounts of time. For example, some people only allow themselves to eat during one 8-hour period over a day, then fast for the remaining 16 hours. Why do people do it? For a slew of reasons, and research is beginning to show that many of those reasons have merit! First, restricting yourself to certain hours for eating helps curb overall calorie intake, leading to weight loss. It has also been found that your body adjusts to different

hormone levels during a fast, which makes stored body fat more accessible and easier to burn. Intermittent fasting may also increase levels of norepinephrine, a neurotransmitter and hormone that is known to boost metabolism.

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YOU R S U P PLE ME NTS

N: V ITA MI

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 widely used and important supplemental ingredients.

MINER A

Manganese

Manganese is an essential mineral for the proper functioning of cells throughout the body.

WHERE IT COMES FROM:

Food sources include beans, oysters, nuts, pumpkin seeds, leafy green vegetables, tea, coffee, clams, and whole grains.

MAIN USES:

Manganese is a major component of ligaments and tendons, and it helps strengthen joint structure and flexibility. Supplemental manganese may help prevent developing type 2 diabetes. Clinical research found that individuals with the highest intakes of the mineral had a 30 percent lower risk of developing the disease. 36

WHAT TO LOOK FOR:

Chelated forms that bind manganese to the amino acid glycinate, which boosts absorption of the mineral through the intestinal wall and into the bloodstream. TYPICAL DOSAGE:

1.8 to 2.3 mg daily, 2.0 to 2.6 mg during pregnancy or lactation.

CA L: BOTA NI

Folate WHAT IT IS:

WHERE IT COMES FROM:

Food sources include spinach, eggs, beans, peas, seafood, liver, whole grains, and nuts.

MAIN USES: WHAT IT IS:

LIFESTYLES

Folate is primarily known for preventing neural tube defects in children and is an essential nutrient for women who are pregnant or planning to become pregnant. Folate also works in tandem with vitamins B6 and B12 for healthy neural and nerve cell communication, proper blood pressure and homocysteine levels, and overall daily energy.

Folate is a member of the family of B vitamins and is sometime referred to as vitamin B9.

Oregano WHAT IT IS:

Oregano is the common name of a few related plants that have similar culinary and medicinal properties.

WHAT TO LOOK FOR:

As a supplement, L-methylfolate is more easily utilized by the body since it is already in form the body uses, yet folic acid is the form most commonly included in supplements. Unfortunately, folic acid is often poorly converted into folate by the body. Additionally, there is evidence that high dosages of folic acid, but not L-methylfolate, may mask B12 deficiencies, interact poorly with medications, and cause some of the same health issues as having too little folate. TYPICAL DOSAGE:

For healthy men and women, do not exceed 400 mcg per day. Pregnant or lactating women should not exceed 800 mcg daily.

MAIN USES:

In Morocco, the herb has been used for generations because of its healing properties. A variety of oregano species, including Oregano compactum, contain carvacrol and thymol— compounds studied for their antimicrobial power, even against drugresistant bacteria that cause staph infections or E. coli outbreaks. The herb has also shown antiviral activity against norovirus, helps to balance probiotic levels, clears sinuses and upper respiratory airways, and shows potent, protective antioxidant actions.

WHERE IT COMES FROM:

Various species of oregano are found throughout the Mediterranean region. Like many herbs, it has a history as both a food and medicine.

WHAT TO LOOK FOR:

Oregano is powerful on its own or in combination with other botanical oils. Some oil forms can be 100 times more concentrated than dry plant extracts, so even a small dosage can deliver a strong impact. Ideally, an oregano oil made of the aboveground parts of the plant should be standardized for carvacrol and thymol content. TYPICAL DOSAGE:

150 mg as a stand-alone herb, or 25 mg when combined with concentrated cinnamon, thyme, and clove oils.

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Research Roundup Andrographis Inhibits Colon Cancer Cells

THE STUDY ABSTRACT:

Sharma P, Shimura T, Banwait JK, Goel A. Andrographis-mediated chemosensitization through activation of ferroptosis and suppression of β-catenin/Wntsignaling pathways in colorectal cancer. Carcinogenesis. 2020 Aug 24:bgaa090.

Colorectal cancer (CRC) remains one of the leading causes of cancerrelated mortality in the USA. As much as 50–60% of CRC patients develop resistance to 5-fluorouracil (5FU)-based chemotherapeutic regimens, attributing the increased overall morbidity and mortality. In view of the growing evidence that active principles in various naturally occurring botanicals can facilitate chemosensitization in cancer cells, herein, we undertook a comprehensive effort in interrogating the activity of one such botanical—andrographis— by analyzing its activity in CRC cell lines [both sensitive and 5FU resistant (5FUR)], a xenograft animal model and patient-derived tumor organoids. We observed that combined treatment with andrographis was synergistic and resulted in a significant and dosedependent increase in the efficacy of 5FU in HCT116 and SW480 5FUR cells (P < 0.05), reduced clonogenic formation (P < 0.01) and increased rates of caspase-9-mediated

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

apoptosis (P < 0.05). The Andrographis increases the genomewide expression analysis effectiveness of chemotherapy in killing in cell lines led us to uncover cancer cells and reducing cancer cell that activation of ferroptosis and colonies (involved in metastasis). The suppression of β-catenin/Wntfirst start of the study was in vitro, signaling pathways were the key examining use in two kinds of cancer mediators for the anti-cancer cell lines: The cancer cells that are and chemosensitizing effects of sensitive and affected by chemotherapy andrographis. Subsequently, drugs, and cancer cells that are we validated our findings in a resistant to these drugs. Andrographis xenograft animal model, as well as was effective for both. These results two independent CRC patient-derived were further seen in scientific studies organoids—which confirmed that using human colorectal cancer tumor combined treatment with andrographis cells and transplanting them into mice. was significantly more effective than 5FU and andrographis alone and that While andrographis alone was more these effects were in part orchestrated effective than the chemotherapy through dysregulated expression drug 5-fluorouracil (5FU) separately, of key genes (including HMOX1, there was a noticeable increase of GCLC, GCLM and TCF7L2) within the effectiveness of 5FU when it the ferroptosis and Wnt-signaling was combined with the botanical. pathways. Collectively, our data Andrographis was one of the key highlight that andrographis might factors in the success of the dual offer a safe and inexpensive adjunctive treatment. therapeutic option in the management of CRC patients. Control

WHAT THIS MEANS TO YOU:

This latest study features a leaf extract of andrographis, (Andrographis paniculata), an adaptogenic herb used in traditional Ayurvedic practice, which can be a powerful ally in the fight against cancer.

Chemotherapy drug 5-fluorouracil (5FU) alone Andrographis alone Combination Andrographis and 5FU While both 5FU and andrographis showed the best results, andrographis on its own was more effective separately than the chemotherapy drug.

Resistance to chemotherapy is an all-too-common condition of standard treatment. Chemotherapy drugs are already toxic to the cancer and to the patient, so there’s only so far that treatment can go before it becomes too dangerous to pursue further. So when cancer cells are resistant, there appears to be few options. This latest research has found that andrographis has the potential to dramatically improve cancer treatment.

What these researchers discovered was that combined treatment with andrographis and 5FU had a synergistic effect that either one on its own couldn’t match. Working in tandem, the drug and the botanical regulated specific gene pathways that would otherwise allow cancer cells to develop and thrive. Like leading research with other powerful botanicals, this study shows the potential of integrative cancer treatment, combining advanced natural medicine along with trusted conventional therapies.

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