Good Health Lifestyles - March 2020 by Good Health Lifestyles

GO LOW-CARB WITH OUR SMART & TASTY SUBSTITUTIONS! PAGE 28

SPRING 2020

LIFEST LIFE STYL YLES ES

GET SMART!

INTELLIGENT STRATEGIES TO BOOST YOUR BRAINPOWER PAGE 18

WAYS TO LOVE YOUR LIVER SOLVE YOUR PERSONAL

ENERGY CRISIS

SAFER WAYS

TO SOOTHE HEARTBURN

LIFT FOR LONGEVITY!

DOES RESISTANCE TRAINING = THE FOUNTAIN OF YOUTH?

PAGE 12

VOLUME 7, ISSUE 0320

NATURAL SOS FOR PCOS

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contents

FEATURES

38 Decode

18 Boost Your Brainpower Smart supplements for improved cognition.

40 Research

22 Do You Love Your Liver? Simple ways to optimize your body’s filter.

GOOD EATS 28 Livin’ la Vida Low-Carb Low-carb twists on family favorites.

IN EVERY ISSUE 8 News 36 Hot

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Topics

Your Supplements Roundup

DEPARTMENTS

40 30

FITNESS

Weight Training at Every Age

Live stronger, live longer with resistance training. 34

ALTERNATIVE MEDICINE CHEST

Heartburn and The #1 Way to Reclaim GERD Relief 5 soothing supplements. Your Energy 12

HEALTH MAKEOVER

The herb you need now! 14

IN DEPTH

Natural Help for PCOS 4 herbs that ease symptoms. 26

INSIDE ANIMAL HEALTH

Break the Barking Habit

Effective tips to quiet your canine.

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EDITOR'S CORNER Biohacking—it’s the new buzzword for 2020. At its core, biohacking is the act of taking control of your own health via small, incremental changes to what you eat, how you move, the quality of your sleep, and the supplements you take. The goal? To be the best and healthiest you can possibly be! And this issue can help you get started—beginning with your brain. Whether it’s the cognitive changes that come with aging or the mental burnout common to modern life, battling brain fade is top of mind for many of us. In “Boost Your Brainpower” on page 18, we’ll show you how targeted nutrients and tweaking your daily habits can help you stay sharp for a lifetime. We’ll also give you tips on optimizing your liver—your body’s very own detox factory. Your liver processes and filters the toxins you’re exposed to every day, helps the body digest fats, regulates energy, and more! Check out how you can maximize your liver’s performance on page 22. Biohacking your fitness routine is perhaps the ultimate way to tap into your body’s potential. Adding resistance training to your workout can prevent age-related muscle loss, improve balance, enhance body composition, and boost stamina. Learn how on page 30. This issue also provides a wealth of tips on increasing your energy levels, dialing in low-carb eating, and more. Ready to be your best? Let’s get hacking! Yours in health and happiness,

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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

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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.

Kim Erickson EDITOR-IN-CHIEF

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NEWS YOU CAN USE

OPTIMISM

PROLONGS LIFE

There’s good news for those who think the glass is half full, rather than half empty. Researchers recently found that people who have a greater optimistic outlook are likelier to live longer. Investigators determined this after participants completed a survey assessing their optimism levels, overall health, and lifestyle habits, including diet, smoking, and alcohol use. Upon comparison, the most optimistic men and women saw an 11 to 15 percent longer lifespan on average compared to the least optimistic individuals. The researchers also noted that those with a sunnier outlook had a 50 to 70 percent greater chance of reaching the age of 85 compared to their gloomier counterparts. The reason? Optimistic people tend to have healthier habits, like engaging in exercise, eating well, and having an active social life. Lee LO. Optimism is associated with exceptional longevity in 2 epidemiologic cohorts of men and women. PNAS (2019). doi/10.1073/pnas.1900712116.

4-8 The typical life expectancy in years after an Alzheimer’s diagnosis. 8

2019 Alzheimer’s Statistics. http://www.alzheimers.net.

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12.2 The percentage of American adults who are considered to be metabolically healthy. Araújo J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016. Metabolic Syndrome and Related Disorders, 2018.

SAY “CHEERS” FOR A HEALTHY GUT

Studies have shown that enjoying a few alcoholic drinks per week can be good for your health. But not all adult beverages offer positive health benefits, according to a report published in the journal Gastroenterology. A team from King’s College London analyzed the effects of red wine, white wine, beer, cider, and hard liquor on the gut microbiome and found that people drinking red wine had more bacterial diversity—an indicator of good gut health—compared to those drinking other types of alcohol. Red wine was also linked to lower levels of obesity and “bad” LDL cholesterol. That may be due to the fact that red wine contains polyphenols— micronutrients that are loaded with antioxidants. So next time you’re in the mood for a drink with dinner, opt for a glass of red! Le Roy CI. Red Wine Consumption Associated With Increased Gut Microbiota α -diversity in 3 Independent Cohorts. Gastroenterology, 2019; DOI: 10.1053/j.gastro.2019.08.024.

GUT GERMS AND MUSCLE GROWTH Bacteria gets a bad rap—they can cause infections, diseases, and are generally just gross! However, new science out of Singapore suggests that not all bacteria are harmful. According to the researchers, the microorganisms living in your gut could actually aid in muscle growth and function—potentially big news for those dealing with age-related skeletal muscle loss (sarcopenia). The study’s authors were able to draw a link between beneficial gut microbes and stronger skeletal muscles that can produce more energy. Want to get these benefits for yourself ? Simply combine a probiotic-rich diet with regular exercise. These lifestyle changes may help maintain or even improve your muscle mass, strength, and functional fitness—and that could be key to healthier aging. Lahiri S. The gut microbiota influences skeletal muscle mass and function in mice. Science Translational Medicine (2019).

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WHEN STRESS COMES DOWN TM

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MAXIMIZE YOUR HEALTH WITH ADAPTOGENS:

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NAP AWAY

HEART ATTACK AND

STROKE RISK

Feeling guilty about that afternoon snooze? Don’t! According to a Swiss study published in the journal Heart, grabbing a 20- to 30-minute nap once or twice a week was associated with a 48 percent lower risk of heart attack, heart failure, or stroke. This correlation held true even after accounting for factors like age, nighttime sleep duration, and cardiovascular risk factors like high blood pressure. Just don’t overdo it. The researchers found that a daily doze or extended napping erases these beneﬁts. Häusler N. Association of napping with incident cardiovascular events in a prospective cohort study, Heart (2019). DOI: 10.1136/ heartjnl-2019-314999.

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UNHEALTHY DIETS LEAD TO

UNHEALTHY BRAINS

A new report from Yale University suggests that an uber-processed, high-fat, highcarb diet not only aﬀects your waistline, it can also cause neurological changes within the brain. The researchers noticed that inﬂammation occurs in the hypothalamus just three days after consuming these unhealthy foods. This is important because the hypothalamus controls appetite, and regulates body weight and metabolism. Even worse, a high-fat, high-carb diet also increases the risk of Alzheimer’s and dementia—conditions that occur more often in obese individuals—by damaging certain cells called microglia. The takeaway? Stay away from the drive-thru and highly processed packaged foods as much as possible. Your belly and your brain will appreciate it. Kim JD. Microglial UCP2 Mediates Inflammation and Obesity Induced by High-Fat Feeding, Cell Metabolism (2019). DOI: 10.1016/j.

cmet.2019.08.010.

MEDICINAL HERBS MAY HELP

LOWER CANCER RISK

Medicinal plants like ginseng have a storied history of health benefits—from boosting cognitive performance to improving cardiovascular function. They’ve also recently been recognized for their ability to fight oxidative stress, making them effective weapons to help prevent cancer. Ginseng contains polysaccharides— powerful nutrients with antioxidant and anti-inflammatory activities. As recently reported in The American Journal of Chinese Medicine, polysaccharides work along specific tumorogenic pathways to fight off harmful oxidation that can increase the risk of cancer and other health issues. This new evidence further supports a wide range of case studies showing that medicinal plants like ginseng promote cell viability, regulate immunity, and possess antioxidant properties. And the best part is that these herbs are commonly available and have been used safely for centuries. Jiao R. The Anti-Oxidant and Antitumor Properties of Plant Polysaccharides. The American Journal of Chinese Medicine. 25 April 2016; 44(3): 463-488.

BURY ANXIETY AND DEPRESSION IN THE GARDEN

If you’re one of the millions of Americans suffering from anxiety or depression, relief may be as close as your backyard. That’s because researchers have found that gardening can provide significant benefits to your mental health and well-being. In one meta-analysis, therapeutic horticulture was shown to provide a wide range of perks, including a reduction in anxiety, depression, stress, low mood, and even body mass index (BMI). Gardening also boosted quality of life, physical activity levels, and cognition. With results like this, it’s no wonder that more doctors are writing “nature” prescriptions in place of traditional meds to alleviate anxiety and depression. Soga M. Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports. Volume 5, March 2017, Pages 92-99 https://doi.org/10.1016/j.pmedr.2016.11.007. 10

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THE #1 WAY TO RECLAIM

An ancient herb for modern vitality

atigue and a general lack of energy are top complaints in doctors’ offices across the nation. But because fatigue isn’t a cut-and-dry disease they can test for, most healthcare providers are at a loss for practical ways to tackle the problem. The truth is, low energy levels are most often due to our overbooked, on-the-go, modern way of life—and the poor lifestyle habits we’ve adopted to help us get through our busy days just makes matters worse. No matter how we got here, we’re tired. If low energy is one of your top complaints, we’ve got good news for you. A daily dose of Korean red ginseng just might solve your personal energy crisis in a big way.

GINSENG: THE MODERNDAY ENERGY SOLUTION

You’ve likely heard of ginseng, a unique root from the Panax ginseng plant that was discovered nearly 5,000 12

years ago. Ginseng is an adaptogen that is held in high regard for its ability to treat a number of health issues, including high blood sugar levels, stress, sexual dysfunction, and of course, fatigue. But, while ginseng has been cultivated for centuries due to its medicinal benefits, modern agricultural practices—including heavy pesticide and fungicide spraying, as well as irresponsible processing— have undercut the herb’s efficacy and safety. As a result, it’s been increasingly

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difficult to find ethically grown and responsibly processed ginseng with enhanced absorption and bioavailability. New growing and processing innovations, however, have recently challenged the traditional ginseng market with a proprietary type of red ginseng known as HRG80. This revolutionary form of ginseng provides all the benefits that originally put ginseng on the map, but it is grown in a highly controlled way that ensures its purity and potency.

A PESTICIDE-FREE ALTERNATIVE

Ginseng is notoriously difficult to grow traditionally without the heavy use of pesticides and fungicides. HRG80 red ginseng has solved this issue by turning to hydroponic farming in ultra-clean conditions. This eliminates the need for toxins or pesticides. The use of high-tech vertical farming also reduces the crop’s environmental footprint. Because the ginseng roots are carefully cultivated and grown in optimal conditions, the plant thrives. Once harvested, the hydroponically grown ginseng undergoes a processing protocol that respects the plant and naturally fosters a high content of rare noble ginsenosides— ginseng’s most valuable compound.

GINSENG’S SECRET INGREDIENT

What are noble ginsenosides? Conventional ginseng contains what are known as “classic” or “common” ginsenosides. These common ginsenosides are converted into more bioactive and bioavailable noble

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INCREASED ginsenosides RED GINSENG in the gut. ENERGY PROVIDES A CALM, HRG80 Red ginseng provides a STEADY ENERGY THAT red ginseng calm, steady energy that takes that DOESN’T OVERSTIMULATE doesn’t overstimulate conversion or cause an eventual OR CAUSE AN out of the energy crash. EVENTUAL ENERGY equation, When you’re feeling CRASH. delivering scatterbrained or having noble difficulty focusing, red ginsenosides ginseng supports mindfulness directly to the and concentration. And because it’s body for optimal use. an adaptogen and not a stimulant (like caffeine), there’s no risk of it disrupting Because of its unique your sleep. In fact, red ginseng has the growing environment, HRG80 ability to enhance feelings of rest and contains considerably more noble relaxation when you’re getting ready ginsenosides in the roots—seven times to turn in for the night. more than a leading, conventionally grown ginseng. One study found The key to all these red ginseng that the noble ginsenosides in benefits, again, is the noble HRG80 were also 17 times more ginsenosides. In a usage study with absorbable than a leading European red ginseng that contained a high ginseng supplement. number of noble ginsenosides, participants reported increased mental and physical energy, more stamina, improved sleep, and better concentration.

WHAT’S AN ADAPTOGEN?

This buzzword is being used more than ever throughout the natural health community, but what does it mean exactly? An adaptogen is an herb known for its ability to help your body better handle physical and emotional stress. Adaptogens interact with your hypothalamic-pituitaryadrenal (HPA) axis, which is the stress response system within your body. These herbs have the unique ability to calm these areas of your brain, resulting in less stress and fatigue, and increased energy to get you through the day.

STRESS RESISTANCE

When taking red ginseng, you may also notice how resilient you feel in the face of stress. It alters the reaction to stressful situations by calming neurotransmitter activity in the brain. Red ginseng also balances cortisol levels in a way that helps you stay focused and alert. Research shows that the noble ginsenosides in red ginseng modulate the flight or fight response, which kicks in when you find yourself in situations your brain perceives as stressful. It also boosts circulation in the brain and reduces the negative mental and physical effects of stress. The next time you’re feeling tired, stressed out, and simply spread too thin, consider red ginseng to help you meet the day’s demands. To get the most from your ginseng supplement, check the label for HRG80 to maximize the herb’s noble ginsenosides and energy-boosting benefits.

IN DEPTH

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FOR

olycystic ovary syndrome, often referred to as PCOS, causes 1 in 10 women to have an abnormal increase in male hormone levels—including testosterone and androgens. This wreaks havoc in the endocrine system and leads to a susceptibility for a multitude of diseases including infertility issues. The good news? There are natural solutions that may alleviate or even reverse PCOS.

the condition using an ultrasound to look for a series of cysts resembling a “string of pearls,” although it’s possible to have the disease without this visible evidence.

igh male hormone levels, H including testosterone

Irregular or missing periods

Believed to be caused by genetic, health, and lifestyle factors, it’s a good idea to work with your health care provider to determine whether you may have this complex and frequently under-diagnosed condition.

Signs and Symptoms

irsutism (excessive hair growth, H including facial or abdominal)

Supplemental Solutions

In simple terms, PCOS means there are multiple small cysts on a woman’s ovaries that are caused by a hormonal imbalance. Cysts develop when an egg in the ovary isn’t released or a sac closes around the egg and it fills with fluid. Physicians typically diagnose

atigue, changes in mood, F depression, low libido

Many women suffering from PCOS are relieved to learn there are natural alternatives to the hormone therapy often used to treat the disease. In addition to lifestyle changes, the following herbs can make all the difference in the quest for optimal health.

The most common symptoms of PCOS include:

I nsulin resistance, increased risk for diabetes

Partial or total infertility

eight gain and trouble W losing weight Fatty liver and metabolic syndrome

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Berberine

This compound, which is found in barberry and goldenseal, is a potent tool for women with PCOS. Research shows that it can impact numerous

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percent, their fasting glucose improve 23.3 percent, and their postprandial (post-meal) glucose levels improve as much as 24.9 percent. An effective hintonia supplement should deliver 20 mg of polyphenols from the herb’s bark, as well as supporting nutrients like the B vitamins, chromium, zinc, and vitamins C and E.

Curcumin

aspects of the condition, without side effects. In one study involving 98 PCOS patients that appeared in the journal PLOS ONE, researchers found that taking berberine lowered sex hormone-binding globulin levels, insulin resistance, total cholesterol, low-density (“bad”) cholesterol, and triglycerides after just four months. The compound also had a beneficial effect on menstruation and ovulation. Other studies point to berberine’s ability to assist with weight loss and reduce fatty liver.

Hintonia

Elevated blood sugar levels can be an ongoing problem for women with PCOS. In fact, it’s estimated that 50 to 70 percent of those with the condition also suffer from prediabetes. Hintonia latiflora is a little-known herb clinically shown to support normal blood sugar metabolism, as well as healthy A1C and insulin levels. In one study of 177 patients with prediabetes, those taking hintonia saw their A1C improve by an average of 10.4

This Ayurvedic spice provides potent antioxidant and anti-inflammatory properties that may lessen low-grade inflammation that contributes to many of the unwanted symptoms of PCOS. Preliminary research also suggests that curcumin may help reduce ovarian cysts and was comparable to clomiphene citrate, a

widely used drug to induce ovulation. To get these benefits, choose a curcumin supplement with clinically proven bioavailability like BCM-95 (Curcugreen). This proprietary form of curcumin is blended with turmeric essential oil containing ar-turmerone complex for optimal absorption.

Ashwagandha

This herbal adaptogen can help reduce PCOS symptoms by improving insulin resistance and easing the stress that often

If all of the physical symptoms of PCOS weren’t enough, women with the syndrome often suffer from depression. Fortunately there’s an herb for that, too! Saffron can increase serotonin levels and reduce cortisol, which may help to lift the weight of depression as effectively as the antidepressant drug, fluoxetine. Studies

accompanies the condition. Ashwagandha has been clinically found to lower stress by as much as 28 percent by lowering cortisol levels. This, in turn, may lead to weight loss. Look for a supplement standardized to contain five percent withanolides for a body in greater balance.

Beware of Disruptors PCOS is a hormonally based disorder so it makes sense to avoid chemicals that can influence the body’s natural hormones. Called endocrine disruptors, these chemicals reside in many of the things we use every day, including plastic food containers, household cleaners, and personal care products. One easy first step? Stop using plastic containers whenever possible and switch to glass. It’s also smart to learn about the ingredients in the products you use. One excellent resource is the Environmental Working Group’s Skin Deep cosmetic ingredient database (ewg.org/ skindeep). The U.S. Department of Health and Human Services also maintains a website to help you uncover the potential endocrine disruptors and toxins in the household products you use. You can find it at householdproducts.nlm.nih.gov.

show that saffron also offers protection against inflammation and oxidative stress. Look for a supplement with EP15 saffron, a form that assures standardization of the clinically studied levels of the compound. Combining saffron with BCM-95 (Curcugreen) curcumin can help enhance mental well-being even more.

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BOOST YOUR BRAINPOWER Natural strategies to boost memory and clarity

quick no matter how old you are. All it takes is addressing the common issues that affect all of our brains as we age.

by Jacob Teitelbaum, MD

Some things get better with age, and that includes many of your brain’s most important functions. For example, crystallized intelligence— which includes skills and knowledge that are practiced and built over time—gradually improves as we age. In fact, in this area, older adults often outperform younger adults.

If your brain feels a little bit slower these days, you’re not alone. Like just about everything else, your brain goes through changes as you age. Those changes can make it harder to multitask or figure out the tip for a lunch out with friends. Worse, those changes may cause worry about a greater slide into cognitive decline. That’s not surprising because the lion’s share of media attention and research focuses on dreaded conditions like Alzheimer’s disease. Yet most of us are simply on a path of normal, healthy brain aging. Yes, we’ll experience some subtle slow-downs and normal memory dips (where are those keys?), but we won’t lose our brainpower or our sense of self. Luckily, there are a lot of things you can do to keep your brain young, sharp, and

5 ACTIVITIES TO HELP KEEP YOU SHARP Scientists have identified some activities that super-sharp seniors tend to engage in. By taking part in some of these yourself, you can ensure more successful brain aging. The more you engage your brain, the happier it will be.

WHERE OLDER BRAINS SHINE

Some resilient mental abilities that get richer or remain stable with healthy brain aging include: • Vocabulary • Verbal fluency • General knowledge • Concentration • Focus • Facial and object recognition • Wisdom Plus, while overall memory may feel like it’s slowing down, some forms don’t. Those forms of memory include:

1. PLAYING BOARD GAMES AND DOING PUZZLES

• Implicit: things you just know, like the Pledge of Allegiance or the Happy Birthday song • Procedural: lifelong skills, like tying shoes and riding bikes • Recognition: the ability to retrieve information, like answering questions about something that happened years ago • Temporal order: remembering the time and sequence of events, like knowing you went to a movie and then to dinner with your friends on Thursday These forms of memory remain sharp throughout your lifetime, sometimes becoming even clearer as you get older.

2. PHYSICAL ACTIVITIES LIKE DANCING AND GARDENING

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NORMAL CHANGES TO HEALTHY AGING BRAINS Over time, many brain functions slow down, especially those related to processing speed and multi-tasking. We don’t necessarily lose these skills; they just take longer than they did before. You may notice this when you struggle to remember something (like your neighbor’s daughter’s name) or try to do math in your head. These slight declines can feel frustrating, but they won’t get in the way of living your best life—and they don’t indicate that you’re on the verge of cognitive decline. The vast majority of the over-65 crowd won’t develop any cognition-depleting diseases. But that doesn’t mean the brain doesn’t start to slow in some ways over time. Even the healthiest seniors experience gradual declines in specific brain functions, such as: • Problem solving • L earning and processing new information • Reaction times • Divided attention You may also struggle with certain types of memory, including:

a prompt, like remembering what you need from the grocery store without a list • Source memory, which means being able to remember where you learned something • Prospective memory, which involves remembering to do planned things or future activities like writing thank you notes or going to a dental appointment Also, it is important to remember that it may take you longer to remember things, simply because you have much more information in your brain than a 10-year-old! Just like it takes a computer much longer to find certain files when it has 30 GB in memory vs 3 GB. Luckily, for areas where you do have problems, there are things you can do to improve function, boost memory, and reclaim skills and speed. MANAGING A LIFETIME OF WEAR AND TEAR Brain aging doesn’t happen for no reason. In fact, scientists have

• Delayed free recall, which involves recalling things without

3. TAKING PART IN DISCUSSION GROUPS AND BOOK CLUBS

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4. TRAVELING

uncovered clear causes for some of the normal slowdowns in older adults: • Inflammation • Oxidative stress • Reduced circulation The “big three” can make it harder for brain cells to survive and thrive over time. They all contribute to decreased production of new brain cells, cause damage to existing brain cells and the connections between them, and interfere with special proteins that help repair and maintain brain cells. Fortunately, a simple recipe of natural herbs, spices, and fats can help keep your brain sharp and your memory clear.

5. SOCIALIZING

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CURCUMIN is the most active compound in turmeric—a deepgolden spice that’s been used to flavor foods and sharpen minds for generations. One of curcumin’s key superpowers is its ability to act through several different pathways to calm inflammation in the brain. At the same time, it works as a potent antioxidant to reduce oxidative stress, which helps protect your precious brain cells.

accumulation of abnormal proteins that are associated with dementia. An international research team conducted a study that observed over 1,600 seniors for six years. They found that those who were severely deficient in vitamin D were 125 percent more likely to develop Alzheimer’s and dementia than those who had adequate levels. Even the participants who were mildly deficient had an increased risk of 53 percent.

Curcumin also helps improve blood flow, crucial for delivering oxygen and nutrients to your brain, and increases levels of a brain-protective protein called BDNF (brain-derived neurotrophic factor) that helps your brain cells survive and thrive. What’s more, curcumin also sparks the production of fresh new brain cells (neurogenesis) to keep your brain young and healthy.

The problem is, an estimated 75 percent of adults are deficient in this key nutrient. This is particularly true for people who live in northern climates or those who routinely use sunscreen or avoid sun exposure. Fortunately, it’s easy to get your daily dose of this brain-protective vitamin by taking 2,000 IU of supplemental D.

You can see the many ways curcumin affects your brain cells—and healthier brain cells come with noticeable benefits like improved memory. To give your brain a curcumin boost, look for a highly bioavailable form of curcumin such as BCM-95, also known as Curcugreen. This proprietary, clinically studied type of curcumin may help to keep your brain sharp as a tack. A revealing clinical trial showed that when healthy older adults took BCM-95 daily for one year, they experienced no cognitive decline, unlike those taking a placebo. And while BCM-95 alone can have a positive effect on brainpower, it works even better when combined with other super brain-boosters. VITAMIN D is critical for good health, including brain health. Research shows that sufficient levels of the “sunshine vitamin” support the growth of new brain cells and can help keep depression at bay. Preliminary studies also suggest that high doses of supplemental D may help prevent cognitive decline by reducing the 20

ADD SOME OMEGAS

Omega-3 fatty acids are crucial for brain function. In fact, your brain can’t work at full capacity without two very important essential fatty acids, or EFAs—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These EFAs reduce inflammation in the brain and help create new neurons. EFAs also boost critical communication between new and existing neurons, and help brain cells repair themselves. Clinical trials show that people who supplement with omega-3s have better executive function, improved attention and mental flexibility, and delayed cognitive decline. They also typically perform better on verbal learning tests and memory tests. To get the most benefit from your omega-3 supplement, look for bioidentical EFAs that are bound to phospholipids, which significantly enhance absorption. Also, check the label for peptides not typically found in fish oil or krill oil that specifically improve brain function and focus.

ROSEMARY has been linked with memory for centuries, dating all the way back to ancient Greece and Rome. This pungent herb contains dozens of potent plant chemicals, including powerful antioxidants and antiinflammatory compounds that work to protect precious brain cells. Clinical studies have confirmed rosemary’s brain benefits, showing that the herb boosts memory, increases circulation of oxygenated blood in the brain, prevents brain cell death, and improves sleep quality. Rosemary also works synergistically with other herbs, including sage. In a double-blind, placebo-controlled, pilot trial, healthy older adults who took a mixed-herb extract of rosemary and sage (along with melissa) for just two weeks saw a substantial improvement in their verbal memory. SAGE, another savory herb, also has strong ties to increased brainpower. Like rosemary, sage is packed full of healing plant compounds that combat inflammation and oxidative stress. Sage also increases levels of special proteins (called neurotrophins) that help brain cells survive and function optimally. At the same time, it decreases levels of a potentially damaging enzyme called acetylcholinesterase. All of those healing effects help increase brainpower in several ways. Both animal and human studies show that supplementing with sage boosts cognition, attention, and memory— especially prospective memory. On top of that, simply inhaling the aroma brings positive mood- and brainboosting benefits. The herb has also been shown to delay, possibly even prevent, cognitive decline.

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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DO YOU

Love YOUR Liver? Tips to take care of your body’s superhero by Holly Lucille, ND, RN

Your liver is a remarkably efficient organ, silently performing over 500 different functions each and every day—and that could be one reason you don’t give it much thought. Maybe you should. The liver’s most important tasks include helping the body to digest fats, regulating energy, and storing nutrient reserves. But perhaps the most remarkable thing about the liver is that it’s the only organ that can grow new cells that have been destroyed by injury or disease.

Taking Out the Trash The liver’s best-known role is that of garbage collector. In a world filled with toxins, it’s the liver’s job to breakdown the contaminants that come our way and get them ready to be escorted out of the body. Ideally, the liver would be able to process all of the toxins we encounter. But 22

because of the sheer volume of industrial chemicals and pollutants we are exposed to in our food, air, and water, the liver’s detoxification mechanism can have trouble keeping up. What’s more, there are voluntary toxins we willingly expose ourselves to in cigarette smoke, alcohol, junk food, medications, household cleaners, and personal care products. This constant barrage of chemicals can make our livers vulnerable to a number of conditions that can ultimately undermine our overall health.

Going Through Phases Neutralizing these toxins and shuttling them out of the body requires two detoxification pathways known as Phase I and Phase II reactions. In a nutshell, Phase I is equivalent to putting your garbage in a bag and Phase II is like carrying it out of the house. Here’s how it works:

PHASE I: Phase I enzymes transform fatsoluble toxins into less harmful water-soluble molecules that are bound to bile, a compound produced by the liver.

PHASE II: Once the toxins have been broken down into more benign compounds, they are escorted out of the body during this secondary phase. But this phase of liver detoxification can be compromised by nutritional deficiencies, alcohol consumption, and a low-protein diet. Supporting both Phase I and Phase II detoxification pathways with a healthy lifestyle and liver-loving supplements can increase the body’s ability to eliminate the contaminants we are exposed to every day.

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Liver-Supporting Supplements

Because the liver is constantly called upon to accomplish these superhuman tasks, it’s critically important to give it continual nutritional support. The following herbs not only help optimize overall liver function, they also specifically support the organ’s detoxification mechanisms. Andrographis may not be top of mind when it comes to liver health, but it’s an herb that has long been used in Ayurvedic and Traditional Chinese Medicine to treat a variety of liver ailments. A study published in the journal PLOS ONE shows why. The study found that the key compound in andrographis, called andrographolide, was just as effective as silymarin for reducing the harmful effects toxins can have on the liver. Other recent preliminary studies suggest that andrographis may have a protective effect against non-alcoholic fatty liver disease. The botanical compound also stops the over-proliferation of liver cells that can lead to cirrhosis. Another way that andrographis stops liver damage and toxicity is by boosting the activity of some of the most powerful antioxidants your body can generate. Specifically, these include glutathione, superoxide dismutase (SOD), and a protein called Nrf2 (pronounced “nerf-two”). Interestingly, earlier research with andrographis found that andrographolide was not the only effective compound from the plant for liver protection. Like many botanicals, it is important to get the full complement of active compounds. One of the best ways to achieve this is to check supplement labels for EP80, which ensures the herb is standardized to 80 mg per dose and provides both leaf and stem extracts with differing— but effective—compound profiles.

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Milk thistle extract is perhaps the best-known herb for liver support. This botanical’s most active compound is silymarin, a polyphenol with powerful antioxidant activity that scavenges damaging free radicals. Milk thistle also boosts the activity of the body’s own antioxidants such as glutathione. In addition, studies suggest that this detoxifying herb inhibits inflammation, stimulates new liver cell production, and prevents glutathione depletion. Milk thistle may also play a key role in maintaining the integrity of liver cell membranes, helping them resist penetration by toxins. In one clinical trial published in the DARU Journal of Pharmaceutical Sciences, gas refinery workers chronically exposed to hydrogen sulfide were given 150 mg of silymarin three times daily. After 30 days, researchers found significantly lower levels of the toxin and a marked improvement in liver function. Several other studies conducted by the Center for Cancer Causation and Prevention at the AMC Cancer Research Center in Denver have found that milk thistle helps protect against heavy metals and other environmental toxins. Additional research has highlighted milk thistle’s ability to counteract acetaminophen, alcohol, and toxic mushroom poisoning. According to yet another study, milk thistle may also protect the liver from toxic chemotherapeutic compounds.

Habits for a Healthier Liver

Reducing the number of toxins your liver is exposed to and adopting the following good-for-you lifestyle habits can help keep your liver healthy and functioning optimally. Eat liver-friendly foods. Your diet, while a potential source of contaminants, can also support liver health if you choose foods that are naturally

MEET YOUR

Liver

About the size of a football, the liver is the largest internal organ in your body. Divided into two lobes, it is located in the right upper quadrant of the abdomen, tucked under the lower right ribs beneath your diaphragm. It also extends up toward the left upper quadrant of the abdomen. The gallbladder sits just under the liver, along with parts of the pancreas and the small intestine. Together, these organs work with the liver to digest, absorb, and process food.

detoxifying. Topping the list are fresh fruits and vegetables—specifically sulfur-rich foods such as onions, garlic, and cruciferous vegetables like broccoli, Brussels sprouts, cabbage, cauliflower, and kale. One recent study at Hendrix College in Conway, Arkansas, found that the organosulfur compounds in garlic have a protective effect on the mitochondria in liver cells. And new findings in the journal Mutation Research 23

TOP

foods for your liver

Avocados help your body make the powerful antioxidant glutathione that encourages the liver to filter out contaminants. Beets are high in flavonoids that help to neutralize free radicals and improve liver function. Coffee has been found to protect the liver from disease, even in those who already suffer from liver issues like cirrhosis. Drinking coffee may also reduce the risk of developing a common type of liver cancer. Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower increase glucosinolates—organic compounds that encourage the production of beneficial digestive enzymes. Garlic helps the liver activate enzymes that flush out toxins. This pungent herb is also rich in allicin and selenium, two nutrients that aid in liver cleansing. Grapefruit helps the liver flush out carcinogens and other toxins. This tart fruit is also an excellent source of vitamin C and bioflavonoids that neutralize free radicals. Green tea is packed full of antioxidants known as catechins that have been shown to enhance liver function. Leafy greens like spinach and arugula have been found to help neutralize some heavy metals and industrial chemicals while acting as an overall liver protectant. Lemon is high in vitamin C. But it also helps the body eliminate toxins and aids in digestion.

Walnuts are high in glutathione and omega-3 fatty acids, which support the liver during detoxification.

focused on cabbage sprout’s ability to support both Phase I and Phase II detoxification. When you choose your produce, pick organic whenever possible. Conventionally grown fruits and vegetables may harbor pesticide residue that, over time, accumulates in the body’s fatty (adipose) tissue. It’s also smart to choose organic or grass-fed meat and poultry as conventional options may be laced with growth hormones or antibiotics. And opt for low-mercury, wild-caught seafood to reduce contaminants often found in farm-raised fish.

DRINK WISELY. For optimal liver health,

it’s smart to consume alcohol in moderation. Alcohol can destroy liver cells and lead to damage that causes fatty liver, inflammation, alcoholic hepatitis, or cirrhosis. While current recommendations state that a man should drink no more than two drinks per day and a woman just one, it’s best to indulge no more than one or two drinks per week. If you have an existing liver condition, total abstinence is your best policy.

LIMIT YOUR SUGAR INTAKE. Research shows that consuming too much refined sugar and highfructose corn syrup (HFCS) can cause a fatty buildup in the liver and may lead to NAFLD. Some studies even suggest that sugar is as damaging to the liver as alcohol—even if you aren’t overweight!

MEDICATE MINDFULLY. Be careful with the medications

you take. Acetaminophen is notorious for its effect on the liver. According to one study, this over-the-counter pain reliever has been known to cause liver enzymes to increase threefold beyond the normal upper limit, which is a sign of possible liver damage. Unless needed, consider safer alternatives like curcumin, boswellia, or white willow bark.

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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Inside

ANIMAL HEALTH

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G N I H A K BIT A R A B

LIFESTYLES

BREAK THE

by Carrie Donahue, DVM

xcessive barking can make the most loving pet parent, and their neighbors, cringe. Far from a behavior you have to “live with,” there are sound answers to stop the unnecessary barking. The first step is to explore what’s causing the behavior.

FEAR. Is your dog subject to many

loud noises, or do you sense they are protective of their territory when other animals are near? It may take training and reassurance to help your dog deal with the fear that their territory is being invaded. If your dog is barking because of everything they see out the window, shut the curtains. Nothing to bark at can equal no barking.

BORED. Dogs are pack animals. Being left alone can lead to loneliness. Ask your neighbors if they hear a lot of barking when you’re gone. Test your dog by leaving as usual, but sneak back to observe their behavior. Check your security camera to see what’s happening inside while you’re away. Leaving some music or the TV on when you’re gone may help alleviate boredom for some pets. Another question to ask yourself, does my pet get enough exercise? A tired pet from adequate exercise and stimulation is 26

less likely to bark from boredom. That may mean hiring a dog walker for a midday walk. Maybe you have a mini doggie-Einstein on your hands, and they need to think. Get your dog some puppy puzzles where they have to work to get a treat out or a squeaky, fun diversion. Create something interesting for your dog to do in your absence.

ATTENTION. No one likes to be

ignored or taken for granted, and neither does your pet! Excessive barking may also provide your pooch a “feel good” adrenaline rush, a feeling they duplicate to self-soothe. Evaluate the amount of attention your pet receives, and make sure they are getting both quality and quantity time.

METHODS TO STOP BARKING

Now that you know why your dog is barking, it’s time to take action. One thing that doesn’t work is to yell at your dog. The dog simply thinks you’re barking too! Instead, take a calmer, more methodical approach. Some schools of thought encourage a voice command of “quiet” and a hand signal like touching your finger to your lips. Others feel it’s more effective to not acknowledge the barking while it’s happening. Once it stops, pause, praise the non-barking behavior, and give a soft treat that can be eaten quickly. By slowly increasing the time a dog is quiet before getting the reward, you can retrain the

behavior. After this is working well, then add in a word like “quiet” and a hand signal. Consistency is essential for any training to work. Remember, dogs learn by repetition, dogs learn by repetition, dogs learn by repetition! To support your dog’s overall trainability, turn to omega-3s sourced from salmon. Look for a chew that delivers DHA and EPA attached to phospholipids for superior absorption and peptides for brain support. This is a better choice than fish oil, which can have rancidity and toxins. Another good idea for dogs who bark due to anxiety caused by separation, vet visits, or loud noises? Try a supplement that provides calming, brain-specific compounds found in a uniquely cultivated root extract of Echinacea angustifolia (EP107). Available in tablet form for dogs, it works quickly without making your pet drowsy. Incorporating these two supplements provides an added bonus for helping your pet with appropriate barking. 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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Tired Easily overwhelmed Muscle weakness Crave salty food Startle easily Less energy after exercise

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LOW-CARB

LIFESTYLES

Bring a little creativity to the kitchen with these low-carb alternatives for your favorite foods

silver dollar

ALMOND-BLUEBERRY PANCAKES

Does it ever feel like the whole world has gone low-carb? From those oodles of “zoodles” to the lettuce-wrapped burgers at your local fast food joint, carbohydrates are definitely out and diets like keto and paleo are in. Want to bring the low-carb life to your kitchen? Check out our tasty substitutes for the carbs you crave.

Silver Dollar AlmondBlueberry P ancakes SERVES 4

For many people, Sunday morning just isn’t complete without a hearty stack of pancakes. Satisfy your sweet tooth with these gluten-free, low-carb flapjacks topped with a dollop of almond butter. 2 cups almond flour 4 eggs ¼ cup coconut oil, melted ½ cup unsweetened almond milk 1 teaspoon baking soda Erythritol or stevia, to taste ½ cup small blueberries ¼ cup ghee

Heat a large skillet over medium heat. Add 1 tablespoon of the ghee and swirl the pan to melt. Pour about ⅛ cup of the batter into the pan for each pancake. Flip when the edges are set. Cook an additional 1-2 minutes or until the second side is golden. Repeat with the remaining batter, using the remaining ghee as needed. 2

Per serving: Calories 559; Total Fat 47g; Carbs 15g; Protein 19g; Sodium 94mg; Sugar 4g

Keto Bread in a Mug SERVES 2

This 90-second alternative is a great grainfree swap when you’re longing for bread. 1 tablespoon butter ⅓ cup blanched almond flour 1 large egg ½ teaspoon baking powder Pinch sea salt Place butter in a microwave-safe mug. Microwave until melted, about 20-30 seconds. Swirl butter in the mug until the mug is fully coated. 1

Add the remaining ingredients to the mug and whisk until smooth. 2

Microwave on high for 90 seconds, or until set. Cool for 5 minutes, then remove from mug and slice.

Mix all the ingredients, except blueberries, in a large bowl until smooth. Stir in blueberries. Set aside. 1

Per serving: Calories 184; Total Fat 17g; Carbs 4g; Protein 7g; Sodium 159mg; Sugar 1g

KETO BREAD in a mug

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Cauli-R ice T wo Ways

SERVES 4

Using cauliflower as a stand-in for rice is so 2019! Take it up a notch with these two variations of cauliflower rice to perk up any meal. Not only is cauliflower low-calorie and low-carb, it’s also bursting with immune-supporting vitamin C.

Greek Cauli-Rice

Cilantro Lime Rice

½ cup sliced almonds 1 head cauliflower, riced or storebought cauliflower rice 2 tablespoons extra-virgin olive oil 1 clove garlic, minced ¼ teaspoon sea salt ½ cup flat-leafed parsley, chopped 1 tablespoon lemon juice Freshly ground pepper, to taste

1 head cauliflower, riced or store-bought cauliflower rice 1 tablespoon extra-virgin olive oil ⅓ cup cilantro, chopped 2 tablespoons lime juice 1 teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon sea salt ¼ teaspoon ground pepper

Toast the almonds in a large skillet over medium heat, stirring frequently until golden. Transfer to a bowl and set aside. 1

In the same skillet, heat the oil. Add the cauliflower rice, garlic, and salt, stirring to combine. Cook, stirring occasionally for 6-8 minutes or until the cauliflower is golden and tender. 2

Remove the skillet from the heat and stir in the almonds, parsley, lemon juice, and pepper. 3

Adjust seasonings to taste. Serve warm. 4

Per serving: Calories 193; Total Fat 15g; Carbs 11.6g; Protein 6.7g; Sodium 188mg; Sugar 3.5g

Guilt-Free M argherita Pizza

In a large skillet over medium heat, heat the oil. Add the cauliflower rice and cook for 3 minutes, stirring frequently. Cover and cook for an additional 5 minutes or until tender.

Ditch the delivery! Cauliflower, egg, and cheese combine to make a delicious crust that’s low-carb and keto-friendly. The best part? It’s ready in about the same amount of time as take out! 1 head cauliflower, roughly chopped 1 large egg 2 cups shredded mozzarella cheese, divided ½ cup grated Parmesan cheese, divided ¼ teaspoon garlic powder ¼ cup marinara sauce 1 small Roma tomato, thinly sliced 2 cloves garlic, minced Fresh basil, cut into ribbons

Remove the skillet from the heat and stir in the cilantro, lime juice, garlic powder, onion powder, salt, and pepper. 2

Serve warm.

Per serving: Calories 68; Total Fat 4g; Carbs 7g; Protein 3g; Sodium 287mg; Sugar 3g

Preheat oven to 425°F. Spray a baking sheet with cooking oil and set aside. 1

Pour ¼-inch of water into a large skillet and bring to a boil. Add cauliflower in an even layer and cook until crisp-tender, about 3-4 minutes. Transfer cauliflower to a clean dish towel and squeeze out remaining water. 2

Put the cauliflower into the bowl of a food processer and pulse until grated. Drain out any water and transfer the cauliflower to a large bowl. 3

Add the egg, 1 cup mozzarella, and ¼ cup Parmesan to the bowl. Season with salt to taste. Stir to combine well. 4

5 Transfer the mixture to the

baking sheet and pat into a ¼-inch thick circle. Bake until golden and dry, about 20 minutes. Remove the crust from the oven and cool slightly. Top the crust with marinara, remaining cheese, tomato, and garlic. Bake for an additional 10 minutes or until cheese has melted. 6

7 Garnish with basil and serve warm.

Guilt-Free

MARGHARITA PIZZA

Per serving: Calories 280; Total Fat 16g; Carbs 14g; Protein 24g; Sodium 29 632mg; Sugar 6g

fitness

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LIFESTYLES

WEIGHT TRAINING at EVERY AGE Here’s why grabbing a pair of dumbbells may be the smartest thing you can do!

by Carol Ann Weber Jack LaLanne once noted that “It’s better to wear out than rust out.” Yet, in today’s sedentary society, many Americans are rusting! One of the best ways to stop rusting and get back into the game called life is with resistance training. Lifting weights—or using your own body weight to create resistance—increases strength, improves balance, and helps maintain good health. It’s so effective that scientific studies have validated numerous health benefits of weightlifting—for both men and women. BodyHere’s why resistance Weight training matters: Exercises From birth to around age 30, your muscles are programmed to grow stronger and larger. But somewhere in your 30s, research indicates that muscle mass and function begin to decline at a rate of three to five percent per decade. This is called sarcopenia. But if you are physically 30

active and engage consistently in resistance/weight training, you can maintain most of your muscle mass well into your 70s and 80s. How to get started? Our simple guide will point you on the way, whether you’ve never lifted a dumbbell or you used to be a regular in the weight room. FUNCTIONAL FITNESS Mobility, range of motion, strength, and stamina are of primary importance to meet the demands of daily life, especially as you age. The more functional you are, the better able you are to handle the tasks of daily living. Here are some of the best resistance exercises—using both your body weight and free weights—to include in your workouts. Bodyweight exercises can be done anywhere, anytime—no equipment needed! Plank: To do this corestrengthening exercise, lie face down on a mat with your forearms on the floor in front of you. Extend your legs behind your body and rise

TIPS for a • Aim to lift weights

2-3x

per week.

Better Workout

• Include at least one exercise that works your

CORE (abdominal muscles)

• Track your

FORM

and control the full range of motion for each exercise.

during each weighttraining session. • Start with a LOW

WEIGHT

and adjust the weight upward as you become stronger.

30-MINUTE AEROBIC session on • Add a

two or three of your off days.

up on your toes. Keeping the back straight, tighten your core and hold the position for 30 to 60 seconds (or as long as you can). Repeat 3 times.

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Superman: Lie face down with your arms and legs extended. Keeping the torso as stable as possible, simultaneously raise the arms and legs to form a small curve in the body. Hold for as long as possible, then repeat 3 to 5 times. Cape optional. Overhead Squats: Stand with your feet shoulder-width apart with your toes facing forward. Reach your arms overhead with your palms facing each other. Lower into a squat. Be sure to keep your core engaged and your chest up to avoid leaning too far forward. Do 3 sets of 10 repetitions each. FreeWeight Exercises

Kettlebell Swing: To work your hips, glutes, hamstrings, back, abs, shoulders, chest, and grip, stand with legs slightly wider than shoulderwidth and grasp the kettlebell with both hands. Raise the kettlebell straight out in front of you until it is shoulder height. Swing the kettlebell down between your legs as you bend 32

LIFESTYLES

your knees. Keep your back straight, and your glutes and abs fully engaged. Smoothly swing the kettlebell back up until it is no higher than your shoulders as you return to a standing position. Complete 3 sets of 10 repetitions each. Kettlebell Squats: Stand straight with feet shoulder-width apart. Hold a kettlebell in both hands in the center of the chest. Lower into a squat to a count of 4, keeping your core engaged and your chest up. Straighten your legs as you raise your body to the starting position. Work up to 3 sets of 10 to 20 repetitions each. Seated Dumbbell Bicep Curls: Seated on a chair or bench with your back straight, start by holding a dumbbell in each hand with your palms facing inward and your arms extended toward the floor. Keeping your elbows at your sides, turn your palms up as you slowly bring the dumbbells towards your shoulders. Hold for a few seconds then slowly lower your arms back to the starting position. Do 3 sets of 10 repetitions. Triceps Dumbbell Kick-backs: Bending over a flat bench, place your left knee on the bench with left hand gripping the front of the bench to support your upper body. With a dumbbell in your right hand and your upper arm against your side, bring the dumbbell back as you straighten your arm. Repeat for 12 repetitions and then switch sides. Complete 3 sets per side.

dditional A Benefits of Weightlifting

WEIGHT LOSS. As you build muscle, your body composition changes. Fat doesn’t turn to muscle. When muscle size increases so does your metabolism and you will burn more calories just by moving your body. COGNITIVE FUNCTION. Exercise is as much a way to stay mentally sharp as it is a way to stay physically fit. BONE DENSITY. You can protect the amount and density of the minerals in your bones with weight-bearing exercise. BALANCE. Weight training increases muscle strength and keeps the skeleton in alignment. Plus, the slow rhythmic movements used in weightlifting stimulates the development of new motor patterns in the brain that foster better balance. CARDIOVASCULAR HEALTH. Resistance exercise has been shown to improve left ventricular function in the heart, as well as heart muscle strength and endurance. It also improves blood flow throughout the body.

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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ALT ERNAT IVE

MEDICINE CHEST

HEARTBURN AND GERD Most people will experience heartburn at some point in their life. For an estimated 15 to 30 percent of Americans, frequent bouts of heartburn can actually be a sign of gastroesophageal reflux disease (GERD), a more serious condition that occurs when stomach acid repeatedly washes up into the delicate structures of the esophagus and causes damage. Although TV commercials steer many people toward a plopplop-fizz-fizz or “purple pill” solution, they are not the answer. With the capability to alter stomach acidity, mineral status, and body pH—and potentially compromise the immune system—consistent antacid use can alter the bacterial balance in the intestinal tract and cause harm. Before you reach for that OTC solution, check out these five safe and effective alternatives that can ease the discomfort and soothe an inflamed esophagus and injured stomach lining. 34

D-limonene: D-limonene is a clinically tested component of the citrus oil in oranges, grapefruits, lemons, and limes. Citrus fruits have a reputation for causing heartburn, but d-limonene has been shown to stop it. While researchers haven’t pinpointed its exact mechanism of action, d-limonene has been shown to effectively reduce or eliminate GERD symptoms. In one study, 19 adults with mild to moderate symptoms that had intermittently lasted for at least five years were instructed to discontinue their overthe-counter or prescription medications and take d-limonene instead. The first day, they reported a 5 or higher pain level, with 1 being pain-free and 10 equaling severe pain. By day

two, 32 percent of the participants experienced symptom relief bringing their level to 1 or 2. After 14 days, 89 percent of the participants were symptom-free. Similar results were found in another double-blind, placebocontrolled study, with 86 percent of participants reporting complete relief within two weeks. In addition to its ability to relieve the symptoms of acid reflux, d-limonene also supports peristalsis (involuntary muscle contractions in the intestines that move food through the digestive system) without shutting down the production of stomach acid. Taken together, these actions make this natural citrus supplement an excellent tool for those with GERD, especially when it’s combined with sea buckthorn.

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DGL: When heartburn strikes, your first priority is to calm the fire fast! Deglycyrrhizinated licorice, or DGL, is a licorice extract with strong antioxidant and anti-inflammatory properties that has been clinically shown to increase the production of mucus. This, in turn, can ease discomfort and protect the stomach and esophagus from future instances of acid reflux. It works so well that a recent clinical trial found that taking DGL proved more effective than commonly used antacids. In another study, DGL was found to provide overall relief from indigestion. During this randomized, double-blind, placebocontrolled study, 50 people with dyspepsia received either an encapsulated form of DGL twice daily or a placebo. After 15 days

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and again at 30 days, participants taking the DGL capsules showed significant improvement in their symptoms, including heartburn, regurgitation, nausea, bloating, and the feeling of fullness. DGL is also a powerful antimicrobial shown to inhibit Helicobacter pylori, the bacteria that eats away at the lining of the stomach and causes ulcers. Most DGL supplements come in the form of strongly flavored chewables that can be off-putting to many people. For a more convenient option, look for DGL capsules standardized to contain 3.5 percent glabridin, the active compound in licorice. Each dose should also provide more than 10 percent total flavonoids.

Boswellia: One of the key features of GERD is inflammation. Boswellia is a powerful anti-inflammatory herb derived from the bark of the Boswellia serrata tree. This aromatic resin has been used for thousands of years to treat numerous inflammatory digestive issues, especially when they involve the mucosal lining of the gut. Modern scientists have uncovered specific active boswellic acids known as acetyl-11-keto-β-boswellic acids (AKBA) that are responsible for the herb’s healing properties.

The best form of boswellia is uniquely standardized to contain at least 10 percent AKBA. But check the label to ensure it doesn’t contain proinflammatory beta boswellic acids (BBA). On its own, or combined with an anti-inflammatory diet, boswellia may help minimize the If GERD symptoms tend inflammation to strike at night, try some involved in chronic melatonin. Studies suggest that acid reflux. just 6 mg of this sleepy-time supplement may work nearly as well as a popular proton pump inhibitor but without the side effects.

Melatonin:

Sea buckthorn:

Sea buckthorn supplies the body with rare omega-7 essential fatty acids. This berry is so rich in benefits, it’s been called a “nutrient bomb.” In addition to omega-7, sea buckthorn is a rich source of flavonoids, water- and fat-soluble vitamins, plant lipids, and omega-3, 6, and 9 fatty acids. Evidence in the World Journal of Gastroenterolog y reports that the omega-7s in sea buckthorn support the mucosal lining throughout the digestive tract. Because of this, sea buckthorn is an effective aid for preventing and healing gastric ulcers. To experience these protective benefits, search out a sea buckthorn supplement that includes both seed and pulp oil. It’s also wise to look for a solventfree, supercritical CO2 extraction technology so you can be assured of a clinically tested, highly viable sea buckthorn.

t o Hopics

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What’s buzzy in the world of natural health

Food Genes Get Edited

The idea of gene-edited crops and livestock may leave some people feeling uneasy, but for those involved with CRISPR technology, genetically altered foods are believed to be a clear and solid path toward a healthier, more sustainable future. Geneedited foods will be disease-resistant, drought-tolerant, hardier, and more delicious. But will these foods truly be healthy? That, like most hot-button topics, is up for debate. Proponents of CRISPR technology see it as a solution to problems arising from world climate issues, while nonbelievers just want people to stop disrupting the natural state of their food. Think this all sounds a bit too sci-fi and futuristic? There’s buzz that a Minnesotabased supplier is already using gene-edited oils in their foods. The future, it appears, is now. 36

Probiotics Get Sudsy

Touted as a healthier way to wash dishes, a new type of dish soap that contains probiotics is popping up on the countertops of health-savvy consumers across the country. Apparently, the probiotics are as beneficial for your dishes as they are for your gut health. The friendly bacteria the soap promises to deliver is believed to continue cleaning your plates for three to five days post-washing. Other claims include the soap’s ability to break down garbage disposal buildup and wipe out unpleasant kitchen odors. The trend of adding probiotics to soap is a direct reaction to years of antibacterial overuse in many household products. These antibacterial agents have been shown to wipe out beneficial bacteria in our homes and on our bodies. Products that include probiotics may help bring balance back to your skin’s microbiome and enhance your overall health in the process.

Gut Health Gets Personal

Speaking of probiotics, the unique microbiome that lives in your gut may be getting some personal attention in the coming years. Because the balance of your gut bacteria is associated with innumerable diseases and health conditions, some scientists believe that knowing the exact makeup of your intestinal flora might be a gamechanger in the preventative-medicine arena. Technology that will give you the personal information you need to optimize your individual gut health is currently in development. Researchers hope this will provide you with the knowledge to prevent a slew of health conditions you might not even realize you were susceptible to.

The CDC Gets Serious…About Sleep

Sleep deprivation is now considered a public health epidemic, as declared by the Centers for Disease Control and Prevention. Lack of quality sleep is linked to a number of chronic health conditions, including heart disease, type 2 diabetes, depression, and obesity. It also contributes to cognitive and mental health decline, sometimes leading to mistakes at work or school, motor vehicle accidents, and more. So how can you make sure you’re catching the best zzz’s possible? Fitbits, Apple Watches, and most phones now have the ability to detect the quantity and quality of your sleep. If yours could use some improvement, try a meditation app to calm anxiety and promote deep sleep, stop using electronics at least an hour before bedtime, and seek out botanicals known to increase energy during the day (like red ginseng) and relaxation in the evening (like lemon balm and lavender).

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YOU R S U P PLE ME NTS

n: Vitami

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.

nt: nutri e WHAT IT IS:

Collagen is a protein that helps build the cushioning cartilage between your joints and gives your skin elasticity and a youthful appearance. It is one of the most abundant naturally occurring proteins in the body.

WHAT TO LOOK FOR:

Low-dosage, native, type II collagen backed by clinical research is best for joint support. For skin support, look for a high-quality supplement that contains both types I and III.

TYPICAL DOSAGE:

Collagen

Biotin

l: minera

WHAT IT IS:

WHERE IT COMES FROM:

This B vitamin is found in a number of foods, including egg yolks, milk, barley, liver, royal jelly, and brewer’s yeast.

WHERE IT COMES FROM:

Supplemental collagen is generally derived from an animal source like poultry. There are two main uses for supplemental collagen: to improve the skin and to help protect joints. The collagen needed for joint support is called type II collagen. This type of collagen makes up to 90 percent of the collagen in articular joints like your knees, elbows, and fingers. While it has been shown to reduce osteoarthritis symptoms, it is especially useful for those with rheumatoid arthritis because it moderates the immune response that causes the body to attack its own collagen. Clinical research shows positive results in as little as three months. Type I and type III collagens, on the other hand, support a healthier, youngerlooking complexion. MAIN USE:

40 MG DAILY

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WHAT TO LOOK FOR: A B

complex supplement that includes biotin.

Biotin is a member of the B vitamin family, and sometimes referred to as vitamin B7 or vitamin H. MAIN USES:

Biotin is essential for healthy skin, hair, nerve cells, cellular energy production, fatty acid synthesis, and mental well-being. It’s what is known as “cofactor,” meaning that it’s a necessary nutrient for critical enzyme reactions in the body. Biotin deficiencies can occur during pregnancy or in those born with metabolic disorders. This, in turn, can affect the body’s ability to regulate blood sugar levels and build strong healthy structures like hair, skin, and nails. Additionally, biotin is needed by the body so it can process glucose. It also helps keep inflammation in check. TYPICAL DOSAGE:

250 TO 5,000 MCG DAILY

Potassium

WHAT IT IS:

Potassium is an essential mineral and an electrolyte that helps maintain blood flow and hydration in the body. It must be supplied by the diet or from supplemental sources. MAIN USE: The balance between potassium intake and sodium (salt) consumption is critical. You want to have more of the first, and less of the second. Unfortunately, many of us have just the opposite. And too much salt and too little potassium can lead to high blood pressure and heart disease because muscles and nerves need potassium to work properly. One muscle that critically needs enough potassium is the heart.

WHERE IT COMES FROM:

Excellent food sources include bananas, sweet potatoes, pinto beans, spinach, avocados, oranges, cantaloupe, beets, Swiss chard, lentils, salmon, cod, and yogurt. WHAT TO LOOK FOR: Increasing

your intake of potassium-rich foods while decreasing sodium is one of the most effective ways to keep these two minerals in balance. It also helps to keep blood pressure under control, helps prevent stroke and heart disease, and protects your kidneys. By law, supplements are limited to an upper dosage of 100 mg, which equals only two percent of the daily requirement. Your health care practitioner may prescribe a higher dosage supplement if necessary. TYPICAL DOSAGE:

100 MG DAILY

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Because you should only feel

a tingle when you FALL IN LOVE.

Healthy Feet & Nerves

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Research Roundup

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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.

Curcumin Can Protect Your Vision

THE STUDY ABSTRACT:

diabetic retinopathy, conjunctivitis, AMD, and other eye conditions.

Therapeutic potential of curcumin in eye diseases. Curcumin (diferuloylmethane) derived from the rhizome of Curcuma longa L. has been used for thousands of years in traditional Chinese medicine and Ayurvedic medicine in Asian countries to treat liver diseases, rheumatoid diseases, diabetes, atherosclerosis, infectious diseases and cancer. It exhibits a wide range of pharmacological properties, which include antioxidant, anti-inflammatory, antimutagenic, antimicrobial and anticancer activity. Herein the mechanisms of curcumin impact on oxidative stress, angiogenesis and inflammatory processes are described indicating that curcumin use may inhibit those pathological conditions and restore body homeostasis. Its effectiveness was also proved for major eye diseases. In this review, the influence of curcumin on eye diseases, such as glaucoma, cataract, age-related macular degeneration, diabetic retinopathy, corneal neovascularization, corneal wound healing, dry eye disease, conjunctivitis, pterygium, anterior uveitis are reported. The analysis of a number of clinical and preclinical investigations indicates that curcumin may be used as a therapeutic agent in the treatment of various eye disorders. Source: Radomska-Leśniewska DM, Osiecka-Iwan A, Hyc A, Góźdź A, Dąbrowska AM, Skopiński P. Cent Eur J Immunol. 2019;44(2):181–189.

A review of preclinical and clinical studies has found that, because curcumin works along so many inflammatory pathways, it actually stops the damaging inflammation that can trigger a variety of vision problems. For example, curcumin inhibits the proinflammatory cytokines associated with dry eye syndrome, especially when it’s combined with clinically studied sea buckthorn oil.

WHAT IT MEANS TO YOU:

According to the National Eye Institute, age-related macular degeneration (AMD) is the leading cause of vision loss in the United States. But it’s just one eye disease among many. NEI also notes that, based on projections from 2010, they expect the rates of common eye diseases like cataract to double by the year 2050. But this doesn’t mean that it’s an inevitable part of your future. While it’s well known that the polyphenol compounds in blueberries and bilberries protect overall eyesight as well as the delicate blood vessels in the retina, curcumin is a lesser known eye health botanical. But this amazing compound derived from turmeric may also provide a first line of defense against

Scientific studies have found that curcumin may also help to stop conjunctivitis, thanks in part to its anti-inflammatory and anti-allergen effects. And, in laboratory studies of AMD and diabetic neuropathy, curcumin preserved photoreceptor cells and increased levels of natural antioxidants to protect blood vessels. The only catch is that, while curcumin has been a part of traditional medical practice in Asia for thousands of years, the compound can be difficult for the body to absorb efficiently. That is why it is important to choose curcumin that has been blended with turmeric essential oil to enhance absorption and provide ar-turmerone, an antiinflammatory component found naturally in the oil. You may find that daily supplementation provides a preventative effect against the decline of one of life’s most precious gifts.

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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.

Educational BOOKLET

Series

Better Health With Boswellia Systemic inflammation contributes to numerous conditions, including arthritis, asthma, and inflammatory bowel disease. Learn how this ancient Ayurvedic herb works safely and effectively to quell this underlying threat for better health from head to toe.

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!

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.

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!

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.

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.

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!

Special Research REPORT 42

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.

FREE at your local Health Food Store, or DOWNLOAD at goodhealthlifestylesmagazine.com or issuu.com.

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Good Health Lifestyles - March 2020

Articles inside

Decode Your Supplements

Hot Topics

Do You Love Your Liver?

News You Can Use

Livin’ la Vida Low-Carb

Boost Your Brainpower

Research Roundup

HEALTH MAKEOVER