Good Health Lifestyles - Spring 2021

SPRING FORWARD WITH THESE DELICIOUS, NUTRITIOUS SMOOTHIES PAGE 28

LIFESTYLES

SPRING 2021

[Women’s ISSUE

THE BEST NUTRIENTS FOR A HEALTHIER HEART

[

THE

FR

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5 BEST

SUPPLEMENTS FOR WOMEN

HIIT LIKE A GIRL

TRY OUR FAST FITNESS ROUTINE!

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WAYS TO EASE MENOPAUSAL ANXIETY

PREVENTING BREAST CANCER NATURALLY

VOLUME 8, ISSUE 0421

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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

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26

FEATURES

GOOD EATS

16 Menopausal Madness Keep perimenopausal anxiety in check, naturally.

28 Springtime Smoothies Tasty ways to optimize your day!

20 Keep the Beat Supplements for a healthier heart.

IN DEPTH

Breast Cancer Prevention

Top tips for healthy breasts.

26

8 News

Keep your pet active at every age.

You Can Use

Topics

36 Decode

Your Supplements

38 Research

Roundup

DEPARTMENTS 12

38

14

IN EVERY ISSUE

34 Hot

4

28

HEALTH MAKEOVER

et the Edge Over G Endometriosis

Try these natural solutions.

INSIDE ANIMAL HEALTH

Fitness for Fido

30 ALTERNATIVE

MEDICINE CHEST

Best Supplements for Women

The nutrients every woman needs now.

32

FITNESS

It’s a HIIT!

How high-intensity interval training can take your workout to the next level.

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LIFESTYLES

CURAMIN TM

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STOPS PAIN Voted

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MONEY-BACK GUARANTEE 5

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EDITOR'S CORNER Welcome to the women’s issue!

It’s no secret that women today face a number of unique health challenges. Whether it’s endometriosis, breast issues, or menopause, a woman’s health risks change over a lifetime.

And each of these challenges requires different strategies.

We’re here to help! This issue tackles the tough questions and provides real-world tips for optimizing your health.

For instance, flip over to page 14 to discover three of the best supplements to support breast health. We’re also shining the light on endometriosis—a painful condition that affects 1 out of every 10 women in America. Dr. Jan McBarron talks about the risk factors and symptoms that mark this potentially debilitating condition. She also shares her favorite ways to ease the pain and improve your quality of life.

We’re also taking a look at one rarely discussed aspect of menopause—anxiety.

While hot flashes and night sweats typically get all the buzz, many perimenopausal women also experience an uptick in their anxiety levels. Fortunately, there are some all-natural ways to restore your sense of calm and control even when your hormones are anything but. Check out our answers to menopausal anxiety on page 16.

This issue also features the best nutrients for a healthier heart, as well as a rundown of the supplements women need most. We’re also giving you a quick and effective workout to support healthy hormonal balance and weight. So find a quiet corner and get ready to be your best, no matter what health challenges you’re facing.

Good Health LIFESTYLES

TM

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. Jan McBarron 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_04_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

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ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

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Go Beyond Krill and Fish Oil ...for healthy results!

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* THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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LIFESTYLES

MAINTAIN MUSCLE MASS WITH VITAMIN C Maintaining muscle mass is key to staying independent and self-sufficient later in life. Unfortunately, skeletal muscle mass and function tend to decline as we age. This often leads to a condition called sarcopenia, which can have a big impact on wellbeing and quality of life in our golden years. Now, scientists have pinpointed a nutrient that can help you maintain those all-important muscle fibers—vitamin C. In a study published in The Journal of Nutrition, researchers note that people who consume plenty of vitamin C have the best skeletal muscle mass. And it doesn’t take much to get those positive benefits either.

Simply enjoying a piece of citrus, like an orange, and adding a vegetable to your meals each day will do the trick for most people.

Lewis LN. Lower Dietary and Circulating Vitamin C in Middleand Older-Aged Men and Women Are Associated with Lower Estimated Skeletal Muscle Mass. The Journal of Nutrition, nxaa221. 27 August 2020. https://doi.org/10.1093/jn/nxaa221.

IS YOUR DIET SABOTAGING YOUR WORKOUTS?

Here’s proof that diet and exercise go hand in hand: New research suggests that eating a diet loaded with sugar and processed foods could be diminishing your body’s response to exercise. In a study conducted at the Joslin Diabetes Center in Boston, researchers discovered that people with consistently high blood sugar levels got less benefit from exercise than those with normal levels. This was established after a treadmill fitness test showed that participants with the worst blood sugar control had the lowest endurance. What’s more, scientists found that a high activation of proteins can hinder improvements to aerobic fitness.

So give your workouts a chance to “work” by cutting out the sweet stuff and opting for whole foods over processed fare.

MacDonald, TL.Hyperglycaemia is associated with impaired muscle signaling and aerobic adaptation to exercise. Nat Metab 2, 902–917 (2020). https://doi. org/10.1038/s42255-020-0240-7.

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61,099

The number of influenza deaths in the U.S. in 2018.

Estimated Influenza Illnesses, medical visits, hospitalizations, and deaths in the United States— 2017-2018 influenza season. Centers for Disease Control and Prevention. November 22, 2019.

ULTRA-PROCESSED FOODS

ACCELERATE AGING

If ultra-processed foods from the drive-thru and the junk food aisle make up most of your diet, you could be taking years off your life.

According to a recent study, the consistent consumption—three or more servings per day—of highly processed food was found to reduce the length of a particular biological marker of aging called telomeres. Telomeres are found on the ends of chromosomes and are widely recognized as an indicator of aging at the cellular level. Longer telomeres translate to a longer lifespan. So keep your telomeres and your lifespan long by ditching the drive-thru and opting for wholesome home-cooked meals instead.

Alonso-Pedrero L. Ultra-processed food consumption and the risk of short telomeres in an elderly population of the Seguimiento Universidad de Navarra (SUN) Project.

The American Journal of Clinical Nutrition. Volume 111, Issue 6, June 2020, Pages 1259–1266. https://doi. org/10.1093/ajcn/nqaa075.

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LIFESTYLE CHANGES DIMINISH

DEMENTIA RISK

What if many cases of dementia were preventable? Well, according to a new report published in The Lancet Commissions, up to 40 percent of dementia cases could be delayed or even avoided altogether by addressing certain lifestyle factors. While genetics are out of your control, scientists identified three risk factors that you may be able to do something about— excessive drinking, exposure to air pollution, and head injuries. These findings expand on prior research where other modifiable factors such as smoking, depression, diabetes, high blood pressure, and a lack of exercise were also shown to heighten the chances of developing this disease. Keep these in check and you may not be doomed to dementia after all!

Livingston G. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet Commissions.

Volume 396, Issue 10248, P413-446, August 08, 2020. DOI:https://doi. org/10.1016/S0140-6736(20)30367-6.

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LIFESTYLES

A LITTLE WEIGHT LOSS HAS BIG BENEFITS

More than two in five Americans are obese. Yet being significantly overweight is a risk factor for many health issues, including type 2 diabetes and cardiovascular disease. Though slimming down can help improve overall health, the idea of losing a lot of weight can seem daunting. But evidence shows that it doesn’t take a big weight reduction to enjoy substantial health benefits. In fact, just a five percent drop can lead to huge improvements, like significantly decreased body fat, improved insulin production and response, and lowered levels of several important risk factors for diabetes and heart disease. But don’t be satisfied with just five percent! When it comes to weight loss, if you are overweight, more is better. Losing more than five percent will add substantial benefits including a reduction in chronic inflammation and pain. And here’s another tip: Don’t rely on your scale or your BMI as these tools can be misleading.

Instead, measure your waistline to ensure it is 50 percent of your height in inches. For example, if you are 68 inches tall (5'8"), your waistline should not exceed 34 inches.

Magkos F. Effects of Moderate and Subsequent Progressive Weight Loss on Metabolic Function and Adipose Tissue Biology in Humans with Obesity.

Cell Metab. 2016;23(4):591- 601. doi:10.1016/j.cmet.2016.02.005.

Nearly 39 million adults in the U.S. report having migraines or severe headaches each year.

National Health Interview Survey, 2018.

CURCUMIN CAN QUELL KNEE PAIN

Living with osteoarthritis of the knee can be extremely painful. Fortunately, curcumin can offer relief for those who suffer with this achy condition. In a randomized, double-blind, placebo-controlled trial, researchers found that a Curcuma longa extract worked to subdue osteoarthrits symptoms in the knee. The group taking the curcumin reported reduced pain and stiffness, as well as improved physical function, compared to the placebo group.

The best part is that curcumin has been repeatedly shown to be effective without any negative side effects.

But keep in mind that standard forms of curcumin are not easily absorbed by the body. That’s why it’s important to look for a highly bioavailable form—like BCM 95 (Curcugreen)—to get all of curcumin’s pain-relieving benefits.

Wang Z. Effectiveness of Curcuma longa Extract for the Treatment of Symptoms and Effusion–Synovitis of Knee Osteoarthritis, A Randomized Trial. Annals of Internal Medicine.

15 September 2020. https://doi.org/10.7326/M20-0990.

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GET THE EDGE OVER

ENDOMETRIOSIS

3 natural ways that help relieve endometriosis pain and stress

by Jan McBarron, MD, ND

If painful periods keep you curled up in bed, making it impossible to live your life, you may have endometriosis. This devastating condition can limit your ability to function at school or work, and seriously compromise your quality of life. Along with crippling physical symptoms, endometriosis takes a huge emotional toll, causing extreme stress, anxiety, and frustration.

Endometriosis affects millions of women, though many have not been accurately diagnosed. In fact, you may have to see nine different doctors over more than eight years before finally getting a correct diagnosis. And during that time, you will still suffer from disabling symptoms that interfere with your everyday life. Luckily, nature provides relief for the pain and stress brought on by endometriosis.

WHAT IS ENDOMETRIOSIS?

In endometriosis, tissue similar to that lining your uterus grows in other parts of your body, such as in your fallopian tubes or on your ovaries.

That rogue tissue also acts just like the uterine lining. Then when you get your period, the extra tissue thickens, breaks down, and sheds. Unlike the tissue lining your uterus, this tissue does not have an exit route and gets trapped wherever it grew.

Over time, that excess tissue causes a variety of problems, including: • Endometriomas, a type of ovarian cyst • Scar tissue • Irritation and inflammation of nearby normal tissue • Tissue bands called adhesions that make other tissues stick together • Infertility That is why it’s so important to get a proper diagnosis as early as possible. Without any intervention, endometriosis symptoms can become more debilitating over time.

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7 RISK FACTORS

Unlike many other diseases, you cannot really control the main risk factors for developing endometriosis.

Still, it is important to know what those are because they can speed up an accurate diagnosis.

Seven common risk factors for endometriosis include: 1 Family history of endometriosis.

2 Menstrual cycles shorter than 27 days.

3 Periods that regularly last more than 7 days.

4 Heavy bleeding during your period.

5 Starting menstruation before age 12.

6 Not having given birth yet.

7 Conditions that disrupt normal menstrual flow.

You may not be able to avoid endometriosis, but there are things you can do to reduce the pain and stress this disease causes. The first step is getting a proper diagnosis, and that involves not downplaying its effect on your life.

ENDOMETRIOSIS SYMPTOMS

Discomfort and cramping during menstruation are normal. Severe pain is not. Endometriosis causes several disabling symptoms, such as: • Intense pain and cramping before, during, and after menstruation • Excessive bleeding during your period • Bleeding between periods • Pain during or after intercourse • Infertility • Painful urination and bowel movements • Gastrointestinal symptoms, such as diarrhea, during your period • Extreme fatigue • Overwhelming stress that does not settle down

LIFESTYLES

RELIEVE ENDOMETRIOSIS PAIN AND STRESS

has been used for centuries to calm stress and balance the body’s stress response. A randomized, doubleblind, placebo-controlled clinical trial published in Medicine (Baltimore) found that ashwagandha reduced cortisol levels in women by an average 25 percent. Other studies have shown that ashwagandha helps calm anxiety, improve sleep, and reduce pain.

Curcumin. When it comes to reducing the pain and inflammation of endometriosis, curcumin delivers.

People have relied on the painrelieving properties of curcumin, the main compound in turmeric, for generations, and hundreds of studies have confirmed its healing abilities.

Research shows that curcumin can significantly improve the symptoms of endometriosis in three important ways:

Omega-3 Fatty Acids. Essential fatty acids, especially omega-3s, play a surprising part in the development and progression of endometriosis.

A large part of that comes from their role in the management of biologically active lipid compounds called prostaglandins, which can either be helpful or harmful in endometriosis. A 2019 study published in Current Drug Delivery reported that omega-3 fatty acids promote soothing prostaglandins while decreasing production of inflammatory and pain-inducing prostaglandins. A clinical study published in Reproductive Sciences found that women with low blood levels of omega-3 fatty acids were 82 percent more likely to have endometriosis than women with high blood levels. Adding high-quality fish oil supplements to your daily routine can help increase your omega-3 levels and ease your endometriosis symptoms. To get the most from your supplement, look for one with omega-3s that are derived from North Atlantic salmon and bound to phospholipids that also provide peptides, which are the building blocks of healthy cell membranes.

Whether or not you have gotten a definitive diagnosis, having any risk factors along with these symptoms can indicate endometriosis.

If you’ve been suffering with crippling period pain and unmanageable stress, you can find relief with three safe, natural solutions.

• It stops endometriosis tissue from developing its own blood supply by blocking a protein called VEGF. That action can stop disease progression.

• It delivers powerful antiinflammatory compounds that can significantly relieve endometriosis pain.

• It supplies potent antioxidant activity to reduce the oxidative stress that can trigger the onset and drive the progression of endometriosis.

Unfortunately, your body can have a hard time fully absorbing and using curcumin. That is why it’s important to look for a highly bioavailable form of curcumin, which is listed on labels as BCM-95, a form of curcumin that has been clinically studied for its exceptional absorbability.

Ashwagandha. Endometriosis causes chronic severe stress that can worsen the disease, trapping you in an endless stress cycle. Research published in Psychoneuroendocrinolog y found that women with endometriosis have significantly higher levels of the stress hormone cortisol. Ashwagandha, a prized herb in Ayurvedic medicine,

Jan McBarron, MD, ND, advocates a comprehensive approach to health that encompasses both traditional medicine, including prescribing drugs and surgery, and naturopathy. She enjoyed over 30 years in private practice while cohosting the nationally syndicated health talk radio broadcast Duke & The Doctor. Dr. McBarron is also an author, philanthropist, educator, and the recipient of multiple awards.

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IN DEPTH

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BREAST CANCER PREVENTION Natural ingredients backed by research

By now it’s widely understood that focusing on a healthy diet and lifestyle plan plays a key role in the prevention of many types of breast cancer. In fact, a number of studies show that engaging in regular daily exercise can vastly lower your chances of a breast cancer occurrence and, even in conventional healthcare settings, certain foods are being touted as effective breast cancer fighters.

(programmed cell death) to kill breast cancer cells. They also found that curcumin treatment reduced the cancer cells’ ability to form colonies, which leads to the cancer spreading to other parts of the body, by as much as 91 percent.

This is good news, because it means that we have some control over this terrible disease. More good news?

Recent research is proving that even people who are genetically more susceptible to certain breast cancers can practice prevention with clinically studied nutraceuticals. Curcumin, DIM, and pomegranate oil are three important natural ingredients every woman can take to help avoid breast cancer or prevent its reoccurrence.

Additionally, in a study of triplenegative breast cancer cells, curcumin inhibited the growth of new blood vessels that feed cancer tumors.

Curcumin also shines as an addition to conventional cancer treatment, helping to sensitize cancer cells to chemotherapy while also protecting healthy cells from chemotherapy’s detrimental effects. But to get the most from your curcumin supplement, look on the supplement facts label for a bioavailable formula that contains BCM-95/Curcugreen—a highly absorbable type of curcumin that is enhanced with turmeric essential oil containing ar-turmerone.

CURCUMIN

DIM

Curcumin is a powerhouse nutrient known for preventing breast cancer, including antiestrogen-resistant and triple negative breast cancers which can be resistant to standard treatments. Besides providing powerful antioxidant and anti-inflammatory support, curcumin works by regulating cell signaling and DNA in the body.

Researchers have studied curcumin to see if it could affect breast cancer cells (MCF-7 cells) that become resistant to antiestrogen drugs, such as tamoxifen.

In one cell study, researchers found that curcumin helped induce apoptosis 14

Diindolylmethane, or DIM for short, is a compound created during the digestion of cruciferous vegetables like broccoli, cabbage, or Brussels sprouts.

DIM helps maintain the beneficial types of estrogen in the body, while detoxifying the harmful kinds before they can cause serious trouble.

Some individuals have a greater risk of developing breast cancer because they lack a cancer-stopping gene and its protein called BRCA1. One clinical trial found that women taking supplemental DIM saw a 34 percent increase in

BRCA1 expression. The researchers consider this to be a potentially major shift in the way we think about preventing breast cancer. By using a natural compound to influence how a person’s own genes prevent cancer, we could see a very different approach to fighting this disease.

POMEGRANATE

Pomegranates are prized for their extraordinary antioxidant capacity, but pomegranate seeds have their own powerful anti-cancer chemicals.

One of the most important is punicic acid, an omega-5 fatty acid. In a cellular study, the punicic acid in pomegranate seed oil was capable of inhibiting breast cancer cell proliferation by as much as 95 percent. In that same study, this omega-5 fatty acid also increased apoptosis by up to 91 percent. In other research, pomegranate seed oil showed a 90 percent inhibition of MCF-7 breast cancer cells. The researchers stated that pomegranate has excellent cancer prevention properties—either on its own, or as an addition to conventional therapy—meaning less dependence on dangerous drugs.

Determining your breast cancer risk can be complicated, but adopting a healthy diet, engaging in regular exercise, and adding this trio of nutrients may offer protection. And don’t forget to keep track of the health of your breasts with routine cancer screenings as advised by your doctor.

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MADNESS MENOPAUSAL How the change of life fuels anxiety

by Holly Lucille, ND, RN

M

ost everyone experiences anxiety now and again. But if you’re a woman entering into the journey of menopause, you may be surprised to find that you’re experiencing anxiety more often than you used to. Worse yet, you may experience full-on panic attacks, which can hit you with sudden, severe symptoms like chest pain, sweating, dizziness, and nausea.

These experiences can make you feel like you’re going crazy—especially when you’re not facing any real danger and it seems like there’s no obvious cause. But there is a cause: The major hormonal changes that come with menopause.

How Menopausal Hormone Shifts Hijack Your Mental Health As you enter menopause, the amount of estrogen and progesterone your body produces begins to decline.

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Not only does this potentially spark those infamous hot flashes and night sweats, it can also trigger anxiety.

Here’s how: Some areas of your brain are packed with estrogen and progesterone receptors, meaning those regions are primed for input from those hormones. Your hippocampus, an area important for clear thinking and memory, relies on estrogen and progesterone to function properly. When supplies of those key hormones drop, you can experience brain fog, slower reaction times, even memory blips.

Your hormones also interact with several neurotransmitters, the brain chemicals that regulate your mood, including: • serotonin • dopamine • GABA

Volatile menopausal hormone swings can knock these neurotransmitters out of balance, bringing on anxiety and panic. For instance, progesterone promotes GABA production. When progesterone levels run low, so do GABA levels. Since GABA helps you stay calm and focused, decreased levels can spark anxiety.

Estrogen, on the other hand, is closely involved with production of serotonin, the “feel good” neurotransmitter, and dopamine, the brain chemical linked with pleasure and reward. Low levels of estrogen can lead to reduced serotonin and dopamine, which can have a negative impact on your mood.

Many clinical studies show that menopausal hormone changes can trigger anxiety and panic, even if you’ve never had to deal with them before. One study published in the journal Fertility and Sterility found that

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LIFESTYLES

1. DIET

What you eat can have a significant impact on your anxiety levels. Caffeine and ultra-processed foods can increase anxiety and depression. But focusing on a diet based around plenty of protein, fresh fruits, and vegetables can help to support your psychological wellbeing. Including foods rich in omega-3 fatty acids and the B vitamins play a particular role in soothing menopausal anxiety and combating frustrating brain fog.

Boost your omega-3 intake with fatty fish like salmon and mackerel, flaxseeds, and walnuts. Foods high in B vitamins include leafy greens, eggs, and chickpeas.

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PROVEN WAYS TO CALM MENOPAUSAL ANXIETY

You can manage your menopausal anxiety safely and naturally by making four simple lifestyle changes.

Routinely practicing relaxation techniques can help reduce anxiety levels and the physical signs and symptoms of anxiety. Several clinical studies show that using relaxation techniques also works to calm menopausal anxiety. One study conducted in China, which included 121 perimenopausal women, found that eight weeks of mindfulness meditation training brought on a 24 percent drop in their anxiety symptoms. Other options to induce relaxation include aromatherapy, biofeedback, deep breathing, massage, music therapy, tai chi, and yoga.

4. STRESS-RELIEVING HERBS

anxiety symptoms more than double during menopause. Another study— this one conducted in Australia— found that anxiety symptoms spiked even more in postmenopausal women.

Fortunately, you can take control of your mood and calm that anxiety.

And you can do it regardless of where you are in your menopause journey.

3. RELAXATION TECHNIQUES

2. EXERCISE

Regular exercise can help combat menopausal mood swings and anxiety. Fun activities like dancing and hiking—just two types of weightbearing exercise—offer benefits for both physical and mental health.

And don’t forget the mind and body benefits of gardening! A 2018 study published in Complementary Therapies in Medicine found that horticultural therapy, a practice that embraces gardening to improve physical and mental health, significantly reduced anxiety and depression in middleaged women. Whatever type of exercise you choose, make sure it’s something you enjoy so you aren’t tempted to let your workouts lapse.

Nature provides a bounty of balancing herbs called adaptogens.

These time-tested botanicals help manage hormonal imbalances and calm the body’s stress responses. By doing that, adaptogens help reduce the symptoms of anxiety and restore crystal clear brainpower. Adaptogens shown to relieve symptoms of menopausal anxiety include:

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Ashwagandha. Ayurvedic practitioners

have relied on ashwagandha for centuries. The plant contains potent compounds called withanolides, which can help your body cope with menopausal stress and anxiety. Several studies show that ashwagandha reduces the stress hormone cortisol. Lowering cortisol helps decrease feelings of panic and anxiety, allowing your body and mind to calm down. A double-blind, randomized, placebo-controlled trial conducted in India found that ashwagandha lowered anxiety scores by 22 percent, compared to an 8 percent reduction in the placebo group. Patients taking ashwagandha also saw significant improvement in total sleep time and sleep quality. Other studies suggest that, in addition to soothing anxiety, ashwagandha also improves overall sexual function in women of all ages.

Andrographis. Also revered in

Ayurvedic tradition, andrographis offers balance throughout the body.

This herb is known for promoting energy and resilience, decreasing reactivity to stressful situations, and protecting brainpower. Laboratory research shows that andrographolide, a key compound in andrographis, possesses anti-anxiety and antidepressant properties. In addition, Andrographis has been shown to relieve fatigue—another symptom of menopause that can affect mood. andrographis also works together with ashwagandha to reduce the anxiety and fuzzy thinking that often accompany menopause. A doubleblind, randomized, placebo-controlled trial published in Pharmaceuticals (Basel) found that a combination of andrographis and ashwagandha significantly improved cognitive performance and attention while easing anxiety in older adults.

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LIFESTYLES

Black Cohosh.

When studies began to link hormone replacement therapy (HRT) to a higher risk of breast and uterine cancers, as well as an increased risk of blood clots, menopausal women began to turn to black cohosh to relieve their symptoms. At the time, the herb’s biggest claim to fame was its ability to reduce the frequency and severity of hot flashes.

But more recent studies show that black cohosh also eases the anxiety that can accompany menopause.

In one analysis of four randomized clinical trials, black cohosh reduced anxiety better than a placebo.

Another review of two randomized, double-blind trials reported that black cohosh was just as effective as HRT for reducing anxiety and depression in post-menopausal women, but without the pharmaceutical’s side effects. Two other open-label studies involving 86 women found that black cohosh not only decreased menopausal symptoms like hot flashes, night sweats, and insomnia, it also eased anxiety and elevated mood. But as good as black cohosh is on its own, new evidence suggests that it’s even more effective for anxiety when paired with rhodiola.

Research involving 220 menopausal women that appeared in the journal Pharmaceuticals (Basel) found that those taking a combination of black cohosh and rhodiola experienced fewer menopausal symptoms and a significant improvement in their levels of stress and anxiety after just 12 weeks.

Rhodiola. With unique

properties that make it especially beneficial for menopausal symptoms, rhodiola acts like a selective estrogen receptor modulator.

This means it can interact with estrogen receptors in the body to help smooth out hormonal fluctuations.

Rhodiola also helps relieve the symptoms of anxiety and stress. In a clinical trial published in Phytotherapy Research, participants reported significant reductions in stress, anxiety, depression, and confusion after taking rhodiola for just two weeks. As a bonus, Columbia University researchers also report that rhodiola may help prevent the cognitive, cardiovascular and bone-damaging changes that can accompany menopause.

Once you understand how shifting hormones can cause menopausal anxiety, these four strategies can help you get back to feeling more like yourself. As a bonus, these lifestyle changes also boost your overall health as you travel through menopause and beyond.

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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y m t r o p p u s o t w o h “Now I know ” TM

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Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 60 years of German research.*† EuroPharmaUSA.com †Supports healthy levels already within normal range. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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Keep Beat the Top supplements for a healthier heart

Your heart is perhaps the hardest working organ in your body and it’s the centerpiece of your cardiovascular system. And yet, one in every four American adults suffers from some type of cardiovascular disease.

Fortunately, there are many things you can do to avoid becoming one of these statistics. Adopting a whole foods diet filled with fruits, vegetables, healthy fats, and high-quality protein is a good place to start.

Adding exercise—both cardio and resistance—can further strengthen your cardiovascular system. But there’s another element that can help optimize your cardiovascular health: heart-healthy supplements. Here are seven scientifically supported herbs and nutrients that address many of the different facets of cardiovascular health.

Fight Free Radicals Free radicals are molecules that are missing an electron (normal molecules have two electrons). To complete itself, a free radical will steal an electron from a neighboring molecule—which then steals an 20

RUN JUMP PLAY!

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

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electron from one of its neighbors—triggering a cascade of free radicals that can damage cells, including the cells that line your arteries. Not only can this contribute to the development of atherosclerosis, long-term free-radical damage can also lead to heart failure.

Antioxidants are nature’s most effective weapon against this free radical damage. When it comes to your cardiovascular system, one of the best antioxidants is coenzyme Q10 (CoQ10).

CoQ10 provides energy to every cell in your body, including those in your heart. It protects the mitochondria against free-radical damage and helps to stabilize cells in the heart. In one clinical trial involving 51 patients with coronary artery disease, CoQ10 reduced free-radical oxidation by as much as 29 percent. Preliminary studies also suggest that CoQ10 exerts potent anti-inflammatory effects on the arteries.

CoQ10 is so important to heart health that low levels are linked to nearly every form of cardiovascular disease, including angina, hypertension, cardiomyopathy, and congestive heart failure. Yet as you age, your body’s ability to make CoQ10 declines.

Making matters worse, statin drugs deplete stores of this critical nutrient, making it an indispensable supplement for anyone taking these medications.

But before your body can use supplemental CoQ10 (ubiquinone), it must first convert it to its more active form, ubiquinol. Fortunately, some CoQ10 supplements have already done the conversion for you. For enhanced bioavailability, look for a supplement that lists ubiquinol on the label.

Dial Down Inflammation

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Inflammation is an important contributing factor for atherosclerosis. Plaque is naturally drawn to the site

LIFESTYLES

of inflammation and, over time, it accumulates and narrows arteries.

Chronic inflammation also weakens existing plaque, making it more vulnerable to bursting and causing a dangerous blockage.

Fish oil provides two specific omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that quell inflammation.

Research shows that people with low DHA and EPA levels have higher C-reactive protein (CRP) levels—a marker indicating ongoing inflammation. But when these same people were given supplemental omega-3s, their CRP levels dropped significantly. Another study showed that women with high levels of EPA and DHA in their blood had 56 percent lower CRP levels. Reducing this inflammatory marker may slow plaque buildup in the arteries and help prevent the development and progression of atherosclerosis. But not all fish oil supplements are created equal. Avoid rancidity and low concentrations of DHA and EPA by looking for a high-quality bioidentical omega-3 supplement made from salmon bound to phospholipids for better absorption.

Help Prevent Calcification in Your Arteries Coronary artery calcification is the buildup of calcium deposits within the walls of your arteries. Over time, this can reduce blood flow and increase your risk of heart attack and stroke.

Men, especially those of European decent, are at a higher risk for coronary artery calcification, and the odds of calcium buildup increase with age. But your lifestyle also matters.

Studies show that lifestyle-related health conditions like type 2 diabetes, high blood pressure, and obesity also boost your odds of calcification in your arteries.

While no supplement can magically erase arterial calcification, vitamin K2 can help prevent calcium from being deposited in your arteries in the first place. In one long-term study of more than 4,800 people, those with the highest intake of vitamin K2 were 52 percent less likely to develop artery calcification and had a 57 percent lower risk of dying from heart disease.

In addition to reducing calcium buildup, vitamin K2 also helps keep arteries strong and flexible. But make sure you’re getting the K2 form of this fat-soluble nutrient since vitamin K1 won’t confer the same heart-healthy benefits.

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Maintain a Healthy Heart Rate For healthy adults, a resting heart rate should fall between 60 and 90 beats per minute (BPM). Irregular heartbeat (arrhythmia) or a resting heart rate consistently higher than 90 BPM can be a sign of tachycardia, a condition where the heart beats faster than normal at rest. Left untreated, tachycardia can increase your risk of a sudden heart attack, stroke, or heart failure.

Studies show that boosting magnesium levels through supplementation can normalize your heartbeat and can even eradicate arrhythmia. It’s so effective one study found that supplementation in patients undergoing cardiac surgery reduced their risk of arrythmia by as much as 48 percent post-surgery.

But be aware that many forms of this mineral can have a natural laxative effect. Luckily, you can get this nutrient’s heart-rhythm benefits without the laxative effects with a chelated magnesium bisglycinate supplement. Readily absorbed by the body, magnesium bisglycinate also has calming properties and may improve sleep.

Enhance Blood Flow The blood that flows through the arteries and blood vessels that make up your circulatory system provides every cell in your body with the oxygen and nutrients they need to function properly.

But poor blood flow can rob your organs and tissues of these critical nutrients. Worse yet, sluggish circulation can also be a precursor to a heart attack or stroke.

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French grape seed extract is rich in antioxidant compounds known as oligomeric proanthocyanidin complexes (OPCs) that can boost circulation by increasing

LIFESTYLES

nitric oxide. Nitric oxide, which is naturally produced by the body, relaxes blood vessels and increases blood flow. A small eight-week study of healthy postmenopausal women found that supplemental grape seed extract also had blood-thinning effects, potentially reducing the risk

pressure compared to a placebo.

Earlier research found that olive leaf extract was just as effective as the prescription drug captopril, a medication often prescribed to people with high blood pressure. Ensure you’re getting both the blood-pressure and cholesterol-lowering benefits olive leaf extract has to offer with a supplement standardized to contain 16 to 24 percent oleuropein, the active compound in olive leaves.

Foster Healthier Cholesterol Levels

of blood clots and also increasing blood flow. As a bonus, a series of smaller clinical trials have reported that the OPCs in grape seed extract further reduce the risk of heart disease by lowering oxidative stress and inflammation. But to get these benefits, it’s important to choose a tannin-free supplement that provides readily absorbed OPCs.

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

Olive leaf extract is packed with polyphenols that help lower both systolic and diastolic blood pressure.

One clinical study of 60 people with high blood pressure found that olive leaf extract effectively lowered blood

For years, cholesterol has been considered the primary boogeyman when it came to heart health. But here’s the rub: You need cholesterol to build cell membranes, create hormones, help your metabolism run efficiently, and produce bile and vitamin D. Problems start when cholesterol becomes oxidized. Oxidized LDL (bad) cholesterol can trigger inflammation and the accumulation of cholesterol in artery walls. Over time, this can lead to plaque buildup that narrows and stiffens arteries.

Amla, also known as Indian gooseberry, is an ancient Ayurvedic herb that modern science credits with not only reducing total and LDL cholesterol levels, but also preventing oxidation. Studies also show that amla increases HDL (good) cholesterol levels. Additionally, amla may help reduce blood pressure and improve how well your arteries function thanks to the antioxidant-rich flavonols and anthocyanins in the berries. To get these benefits, look for an amla supplement that contains the fruit extract which is standardized to more than 35 percent polyphenols.

Giving your heart the nutrients it needs can help prevent many of the common complications that often leads to debilitating or even fatal consequences. Paired with a healthy lifestyle, these supplements may help ensure a cardiovascular system that can keep the beat for a lifetime.

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Inside

ANIMAL HEALTH Y

ou know that exercise is important for you.

But, what about for your beloved dog?

Once they are past the wiggly, rambunctious stage of puppyhood, do you think they can live a thriving life by becoming a couch potato pup? Of course not! Exercise is important for every dog, at every age.

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LIFESTYLES

FITNESS FOR FIDO Tips on increasing your dog’s activity at any age

by Carrie Donahue, DVM

START RIGHT AWAY

You may assume that puppies and younger dogs get plenty of exercise, but their high-spirited nature doesn’t mean they are reaping the benefits of exercise. Much of a puppy’s destructive behavior can be attributed to the fact that a young pup doesn’t get the opportunity to burn off all that energy. Exercise is the answer! A tired dog is usually a better behaved dog.

DIFFERENT DOGS, DIFFERENT NEEDS

As a general rule, aim for 30 to 60 minutes of dedicated activity for your canine pal. That means more than a quick walk around the block.

Your vet can help you understand what type of activity your dog needs.

For example, active breeds need hard aerobic exercise while a less active breed might find that too strenuous.

Personality types also matter. You should approach an exercise plan differently if you have a highly energetic dog as opposed to a calm dog of the same breed. Some people also assume that toy or small dogs are fine with a little inside exercise, but 26

that’s not the case. They are just as prone to obesity and need the proper amount of movement.

KEEP IT INTERESTING

Dogs enjoy checking out their favorite spots to see who has stopped by, but they also enjoy variety.

Check out dog parks in your area where they can play

and get exercise. But be sensitive to your pet. If your pup is stressed out by other dogs, don’t force it. For anyone limited on time, a doggy daycare can be a good answer. Choose one that is going to send you home with a wellexercised pup. Along with physical exercise, make sure you are providing some mentally stimulating time, too.

Teaching your dog tricks is another fun way to incorporate mental and physical exercise.

KEEP YOUR PET COMFORTABLE

Dogs, just like people, can become obese. And just like people, obesity comes with risks like diabetes, heart disease, and osteoarthritis. Even though a proper diet and daily exercise are wise choices, be aware that most dogs don’t move as easily as they age. Help your dog stay pain free and flexible after a workout— especially as they age—with curcumin, the active component in turmeric. Clinically shown to provide a wide-range of joint-friendly, antiinflammatory benefits, curcumin is a great way to fight inflammation for your pet. Just be a smart shopper since standard curcumin can be poorly absorbed into your pet’s bloodstream.

Instead, choose a high-absorption supplement combined with turmeric essential oil containing ar-tumerone.

When you get a product that also adds boswellia to the formula, you’re providing your dog another powerful anti-inflammatory herb.

Boswellia has the ability to target an inflammatory pathway that is a known major contributor to joint pain. This combination can help put pep in your pup’s step and busy life.

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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LIFESTYLES

Springtime Smoothies Check out these healthy drinks that take advantage of the season’s bounty Smoothies are a deliciously easy way to add more fruits and veggies to your day. Bursting with nutrients, they can be a healthy grab-and-go breakfast, a convenient post workout shake, or even a tasty midday snack. Plus, whether you’re looking for a fruit-filled smoothie, a green drink, or a protein shake, the following smoothies provide a convenient way to support better health. To get the most out of your smoothie, choose organic fruits and vegetables whenever possible.

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Golden Goddess Mango Smoothie SERVES 1

You’ve probably heard of golden milk, the popular turmeric-rich drink that fans credit with anti-inflammatory powers. Our version takes all the goodness of golden milk and boosts its nutritional profile with the addition of Greek yogurt and mango. The result is an Indian-inspired smoothie reminiscent of a luscious mango lassi.

1 cup water 1 cup ice 1 cup frozen mango, cut into chunks ½ cup unsweetened coconut milk ½ cup plain Greek yogurt 1 tablespoon grated turmeric (or 1½ teaspoons ground turmeric) ¼ inch piece of fresh ginger (or ½ teaspoon ground ginger) Pinch of black pepper Per serving: Calories 240; Total Fat 10g; Carbs 32g; Protein 6g; Sodium 90mg; Sugar 29.5g

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The Great Green Machine SERVES 2

This gut-friendly smoothie is full of fiber and digestive enzymes to keep your gastrointestinal tract happy and healthy.

1 cup unsweetened hemp seed milk or coconut milk 1 frozen banana, cut into chunks 1 cup raw spinach 1 cup raw kale ½ ripe avocado, peeled and sliced 1 cup sliced frozen pineapple Per serving: Calories 226; Total Fat 9.7g; Carbs 34.4g; Protein 3.6g; Sodium 46mg; Sugar 18g

Strawberry-Kiwi Heart Helper SERVES 1

This high-fiber, low-calorie smoothie is brimming with heart-healthy polyphenols and vitamin C. 1¼ cups chilled apple juice 1 ripe banana 1 kiwi, peeled and cut into chunks 6 frozen strawberries 1½ teaspoons honey Per batch: Calories 87; Total Fat 0.3g; Carbs 22g; Protein 0.5g; Sodium 3.5mg; Sugar 16.5g

DIRECTIONS

1 Place all of the ingredients in the bowl of a blender.

Cover and process on HIGH FOR 2 MINUTES, or until smooth.

2 Add additional MILK, if needed, to attain desired consistency.

3

Berry Vanilla Protein Smoothie SERVES 1 The smoothness of vanilla, the sweetness of ripe berries, and the power of protein combine to delight your taste buds while keeping you full for hours.

POUR into glasses and drink immediately.

½ cup frozen blackberries ½ cup frozen raspberries 1 tablespoon chia seeds 1 scoop vanilla protein powder ¼ teaspoon alcohol-free vanilla extract 1 cup water 1 pinch Himalayan pink salt

Per batch: Calories 301; Total Fat 6.7g; Carbs 32g; Protein 29.5g; Sodium 285mg; Sugar 12.9g

Muscle Maker SERVES 1

Whey protein not only builds lean muscle after a workout, it also reduces inflammation, supports healthy weight loss, and fosters a strong immune system.

1 frozen banana ½ cup frozen strawberries 1 scoop whey protein powder, any flavor 1 cup cow’s milk, goat’s milk, or coconut milk Per batch: Calories 351; Total Fat 7.5g; Carbs 46.8g; Protein 26.6g; Sodium 112mg; Sugar 25.6g 29

ALT ERNAT IVE

MEDICINE CHEST French Grape Seed: The powerful components in French grape seed extract—known as anthocyanins— contain polyphenols called oligomeric proanthocyanidins (OPCs). These OPCs are an effective tool for fighting free radicals in general, but a closer look shows they are uniquely important for women’s health. This is particularly true in the areas of weight management and hormone balance. Fat cells harbor hormones and are even considered by some researchers to be hormone-producing organs on their own. French grape seed extract inhibits an enzyme that converts androgen into estrogen. Inhibiting this enzyme, which is called aromatase, is vital for a variety of reasons, including providing an alternative for preventing or treating endometriosis. The inhibiting process may even play a role in preventing breast

Today’s woman has access to an incredible amount of cutting-edge research on the nutrients that can help support a thriving, healthy life. Here are five stellar choices for anyone who puts good health at the top of her “to-do” list.

cancer. What about menopause? A clinical study found that French grape seed extract significantly reduced menopausal symptoms.

After eight weeks, women in the grape seed group reported improvements in their hot flashes and other physical symptoms including insomnia and anxiety. But the benefits don’t stop there. From increasing lean muscle mass to a reduction in blood pressure to its ability to preserve capillary integrity, French grape seed extract has been shown to make a marked difference in women’s health. Because some grape seed extracts on the market have poorly produced ingredients and low absorbability due to high tannin content, choose a French grape seed extract with low-molecular-weight oligomeric proanthocyanidins (OPCs) for optimal absorption—listed on labels as French Grape Seed Extract VX1.

Sea Buckthorn: Sea Buckthorn is a berry that has been used medicinally for thousands of years. Known to benefit various conditions related to the mucous membranes, sea buckthorn can help everything from itchy dry eyes to vaginal dryness. This nutrient-rich berry provides rare omega-7 fatty acids. Plus, it boasts more vitamin C than an orange! If that weren’t enough, the seeds possess beneficial omega-3s, 6s, and 9s. Today scientists know that sea buckthorn can be counted on to relieve inflamed 30

BEST SUPPLEMENTS FOR WOMEN

epithelial tissues (the tissues that cover most surfaces and organs in the body). This includes areas rich in mucous membranes like the urinary, respiratory, and digestive tracts, as well as the inner lining of the eyes and genitals. One study that tested the moisturizing ability of sea buckthorn oil in the mucous membranes of postmenopausal women found that taking a daily dose for three months significantly improved dryness.

Gynecologists determined that participants also saw a three times greater improvement in the vaginal wall’s integrity compared to those in the placebo group.

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DIM: An imbalance in estrogen can cause problems as a woman ages. This imbalance, often described as estrogen dominance, occurs when the level of estrogen outweighs the level of progesterone in the body. This can contribute to problems like severe PMS, breast tenderness, hot flashes, weight gain, a sluggish metabolism, and more. Enter diindolylmethane—DIM for short—a compound naturally found in cruciferous vegetables like broccoli, cabbage, and cauliflower.

DIM helps to balance hormones and reduce the risks associated with estrogen dominance. Its antioxidant properties also help prevent cell damage from harmful free radicals.

But here’s the catch. To get the maximum benefit from DIM, you would have to eat almost two pounds of cruciferous vegetables daily—and who could handle that? The best way to get this powerhouse nutrient is to look for a supplement containing a clinically studied, highly absorbable form of DIM comprised of a minimum of 25 percent diindolylmethane—the amount shown to keep estrogen in its beneficial form. To fight signs of estrogen imbalance such as sudden increases in weight, PMS symtpoms, and menopausal repercussions, try a combination of DIM, curcumin, and French grape seed.

Curcumin:

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Numerous studies document the antioxidant and anti-inflammatory power of curcumin. But is there a link between curcumin and estrogen? Although curcumin doesn’t directly impact estrogen production, it can make a difference in how the hormone acts in the body. The active or “free” form of estrogen, called estradiol, is deactivated in the liver before being excreted through a woman’s urine.

Curcumin can help enhance this detoxification process. As a result, it becomes easier for the body to get rid of harmful forms of estrogen and xenoestrogens—those foreign estrogens from industrial compounds that are often found in food, drugs, cosmetics, insecticides, herbicides, plastics, oils, paints, and adhesives.

Unfortunately, xenoestrogens are ubiquitous in our environment, which puts an added burden on the liver. Because of its anti-inflammatory and antioxidant capabilities, curcumin also protects liver cells from damage as these foreign estrogens are processed. As a bonus, some studies show that curcumin can aid in relieving PMS symptoms. But curcumin can be difficult for the body to absorb. That’s why it’s important to choose a formula containing BCM-95, a proprietary form of curcumin that is blended with turmeric essential oil for enhanced absorption and even better cellular protection. Curcumin is also an excellent choice to combine with DIM and French grape seed extract.

Magnesium: With cardiovascular disease being the leading cause of death among women in the United States, heart health is of the utmost importance.

Magnesium is an essential mineral that plays a significant role in keeping the heart healthy and strong.

It’s so important that a study of over 9,000 participants in the Netherlands found that low magnesium levels were linked to a risk of coronary heart disease and sudden cardiac death. Without enough magnesium, arteries thicken and the tone and overall health of blood vessels decline. Magnesium is also helpful for pregnant women who experience painful cramping in their legs. A double-blind, placebocontrolled clinical trial found that one form of magnesium, called chelated magnesium, reduced leg cramp frequency and intensity when 300 mg were taken daily. To enhance absorption, add vitamin B6—but make sure to choose the right form. Since common forms of B6 need to be converted by the liver into pyridoxal-5-phosphate (P-5-P) before they can benefit the body, it makes sense to start with the P-5-P right away. When paired with vitamin B6, studies have shown that magnesium can also relieve PMS. Zinc is another good addition to enhance magnesium. For best results, choose zinc in the glycinate chelate form. This form provides higher absorption and helps heal muscle and tendon damage. It can also help with depression and keep the immune system strong.

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fitness Kettlebell Swings 1. Standing with legs slightly wider than shoulder width, grasp the kettlebell with both hands. Bring your arms up to shoulder height straight out in front of you.

It’s a

HIIT!

2. S wing the kettlebell down between your legs as you bend your knees into a low squat position. Keep your back straight and your glutes and abs fully engaged.

Get a killer workout in 20 minutes or less

by Carol Ann Weber When “I don’t have time to work out” isn’t working for you anymore and your love handles are mushrooming into a muffin top, it’s time to find a way to add exercise into your routine.

One of the best ways to do this is with a high-intensity interval training (HIIT) program that offers maximum benefits in a minimal amount of time. HIIT includes a combination of muscle resistance and cardiovascular intensity that is sure to make you sweat. The best part? You can pretty much get a good workout in any time and any place. And, HIIT isn’t just for young and fit folks.

According to the Mayo Clinic, HIIT actually benefits older adults the most.

WHAT IS HIGH-INTENSITY INTERVAL TRAINING? HIIT employs a combination of short bursts of intense exercise alternated with low-intensity recovery periods that keep you moving the whole time. It challenges both the aerobic (cardiovascular) system and the anaerobic (muscle strength) systems of the body. HIIT’s health benefits include increased strength and endurance, improved lung capacity, lower blood pressure, better coordination and balance, and fat loss.

Depending on your level of fitness, the workout can range in length from 10 to 30 minutes, and you can mix and match various exercises tailored to your needs. Here’s a routine to get you started.

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3. S wing the kettlebell back up no higher than your shoulders as you return to standing position.

THE

PLAN

3 TO 4 DAYS PER WEEK

WARM UP for 10 minutes with jumping jacks (or you can dance or march in place).

• Do 1 MINUTE of kettlebell swings.

• Do 2 MINUTES of moderate activity such as jumping rope, burpees, or mountain climbers.

• That is one cycle. REPEAT 4 to 5 times.

TIPS

• Check with your doctor before beginning any exercise routine.

• Keep a bottle of water handy and stay hydrated.

• If it hurts, stop.

STOP

• Listen to your body.

Modify any of the exercises as well as the repetitions as needed.

• Keep challenging yourself with more reps and/or more difficulty.

• Stretch afterwards.

Burpees 1. Stand up straight and reach for ceiling.

2. C rouch down, place your hands on the floor shoulderwidth apart.

3. J ump your legs out until you are in push-up position.

4. J ump your legs back in towards your hands.

5. J ump back up to starting position.

Mountain Climbers 1. Begin in the plank position with your right knee by your chest and your left leg extended.

2. S witch your bent leg and straight leg simultaneously as if you were running.

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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Be Immune Strong!

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No Matter What Comes Your Way Be Prepared. Be Immune Strong. Be Healthy.*

Wherever you go, whatever you do, and no matter what life brings your way, a strong immune system is vital. Support your body’s immune defenses all year long with powerful products from the brand you trust—Terry Naturally®!*

EuroPharmaUSA.com MONEY-BACK GUARANTEE *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.

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t o Hopics T

What’s buzzy in the world of natural health

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LIFESTYLES

Hygiene Standards Are on the Rise

Covid-19 has created a shift in paradigms when it comes to indoor and group fitness.

Many exercise buffs are now turned off by the thought of returning to the gym.

The fears of these new gym germaphobes aren’t unfounded. A large number of people exercising in a contained space creates a breeding ground for communicable diseases. In a recent study, researchers tested surfaces in four athletic training facilities and found that the flu virus, bacteria, and other pathogens were present on approximately 25 percent of surfaces. So how are health clubs winning back their old fan base? With new rules that involve fewer people and more protocols. Sanitation efforts have increased, machines are distanced from each other, and windows and doors are opened when possible for better ventilation. Some gyms are operating under reservation-only rules.

This allows members to sign up for time slots ahead of time, which limits the number of people allowed in the gym.

This also provides the opportunity for a thorough sanitizing of equipment before the next group arrives.

Mindset Matters More than Ever

It’s no secret that current events have taken a significant toll on people’s mental health. Stress levels have skyrocketed across the board, contributing to more anxiety and worry surrounding health, jobs, school, relationships, family, and money. Many people have spent the last year dwelling on negative thoughts and mentally catastrophizing events that were beyond their control. To counteract the stressful effects of the past year, research shows mind-body connection is more important than ever. Mind-body exercise, like yoga, tai chi, or Pilates, trains you to use your thoughts to positively influence some of your body’s physical responses.

This, in turn, can help decrease stress levels. Practicing these types of mindbody exercises on a regular basis can help you retrain your brain to relax and keep calm in the face of chaos.

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Intuitive Eating Feels Right

With the advent of the smartphone and social media, people have been increasingly looking outside their own realm of knowledge for the latest in health and diet advice. Now, however, turning inward and listening to your inner voice has become the hottest diet trend. A wellness approach called intuitive eating, which was created by two registered dietitians in 1995, is finally having its time in the sun. Intuitive eating is an evidence-based, mind-body health approach comprised of 10 core principles. It encourages people to ditch restrictive ideas like counting calories and macros, and teaches them to tune into their body’s innate signals.

This can help them break the cycle of chronic dieting and heal their relationships with food. Gone are the days of precise portion control and long lists of restricted food.

Instead, those practicing intuitive eating are taught to rely on their internal hunger and satiety signals and essentially trust that their body will tell them what and how much to eat.

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D E C O D E YOU R S U P PLE ME NTS Your favorite health food store has plenty of supplements. But trying to figure out which nutrient is the best— decoding them—can be tricky. Here is a codebook for three widely used and important supplemental ingredients.

MINER A

L:

Iodine

WHAT IT IS:

Iodine is an essential mineral for metabolism, mental clarity, healthy DNA replication, and the thyroid.

WHERE IT COMES FROM:

Iodine is naturally found in kelp, scallops, cod, sardines, salmon, and yogurt.

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N: V ITA MI

WHAT IT IS:

Vitamin B12 is also known as cobalamin because it contains the mineral cobalt.

In supplemental forms, it is available as cyanocobalamin and methylcobalamin.

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TYPICAL DOSAGE:

75 mcg up to 25 mg daily of additional iodine as a separate supplement.

Ginger

WHERE IT COMES FROM:

Ginger originated in South Asia, but has since been cultivated around the world.

Ginger (Zingiber officinale) rhizome (root) has been used in herbal medicine and traditional cuisine for centuries.

WHERE IT COMES FROM:

WHAT TO LOOK FOR:

A supplement that provides three forms of iodine— potassium iodide, sodium iodide, and molecular iodine to address various aspects of overall health

B12

CA L: BOTA NI

WHAT IT IS:

MAIN USES:

Your thyroid requires iodine to create the thyroid hormones, thyroxine (T4), and to ensure the conversion of this hormone into triiodothyronine (T3) as needed for metabolism.

Without adequate iodine, people can experience weight gain, mental fogginess, and low energy.

LIFESTYLES

MAIN USES:

Vitamin B12 helps regulate food metabolism, blood sugar levels, and daily energy. It is also essential for nerve signaling, mood, and overall muscle and cardiovascular health.

TYPICAL DOSAGE:

125 to 250 mcg daily.

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and dairybased foods.

Vitamin B12 is generally not present in plant foods.

WHAT TO LOOK FOR:

B12 in the methylcobalamin form, a bioactive form that the body can readily put to good use.

MAIN USES:

The most common use for ginger is as a remedy for stomach upset, from morning sickness to postsurgery, and more recently, chemotherapyinduced nausea. It’s also an herb of choice for people dealing with joint pain because of its antiinflammatory actions.

TYPICAL DOSAGE:

125 mg daily of concentrated ginger oil.

WHAT TO LOOK FOR:

An oil form of the herb concentrates ginger’s key compounds, notably gingerols and shogaols. A CO2 extract ensures a clean supplemental source that doesn’t damage the compound during the extraction process.

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KNOWLEDGE IS POWER, TM

ESPECIALLY FOR YOUR HEALTH! ®

Are you in search of a reliable, science-based resource for all your health and nutrition questions? Terry Talks Nutrition has you covered.

TERRY LEMEROND Terry Lemerond is a natural health pioneer with over 50 years of experience in the health food industry, and knows the life-changing effects that proper nutrition, exercise, and effective natural medicines can have on your life.

Connect with Terry to increase your knowledge on a wide variety of topics, including immunity, pain, curcumin and cancer, diabetes, and so much more!

READ

LISTEN

ENGAGE

WATCH

Visit TerryTalksNutrition.com for today’s latest and greatest health and nutrition information.

Tune in on Sat. and Sun. 8-9am (CST) at TerryTalksNutrition.com for a live internet radio show hosed

by Terry! You can listen to past shows on the website or on your favorite podcast app.

Connect with us on Facebook, where you can engage with other individuals seeking safe and effective ways to improve overall wellness.

Check out our educational YouTube Channel to learn from the world’s leading doctors and health experts.

Simply open your smartphone camera. Hold over desired code above for more information.

Get answers to all of your health questions at T E R RY TA L K S N U T R I T I O N . C O M

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Good Health TM

Research Roundup

LIFESTYLES

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.

Anxiety Relief with a Specialized Echinacea Extract

suggest that particular Echinacea preparations have significant beneficial effects on anxiety in humans.

Source: Haller J, Krecsak L, Zámbori J. Phytother Res. 2019;10.1002/ptr.6558.

THE STUDY ABSTRACT:

Double-blind, placebo controlled trial of the anxiolytic effects of a standardized Echinacea extract.

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Earlier studies suggested that a specific Echinacea preparation might decrease anxiety. To further study the issue, we performed a double blind, placebo controlled trial with a standardized Echinacea angustifolia root extract.

Participants were volunteers scoring above 45 points on the state or on the trait subscale of the State Trait Anxiety Inventory (STAI). They were treated with 40 mg Echinacea or with placebo tablets twice daily for 7 days followed by a 3 week-long washout period.

Participants were also administered the Beck Depression Inventory (BDI) and the Perceived Stress Scale (PSS). In the Echinacea group, state anxiety scores decreased by approximately 11 points by the end of the treatment period, whereas the decrease was around 3-points in the placebo group (p< 0.01). The effect maintained over the washout period. The difference from placebo was significant from the 7th day of treatment throughout. Changes were less robust with trait anxiety scores, but the preparation performed better than placebo in patients with high baseline anxiety. Neither BDI nor PSS scores were affected by the treatments. Adverse effects were rare and mild, and all were observed in the placebo group. These findings

WHAT IT MEANS TO YOU:

If you struggle with anxiety, and it seems difficult simply to get through a day, realize that you are not alone.

At least 40 million other American adults are going through exactly the same thing.

The good news is that clinical investigation of a botanical not often associated with anxiety relief— echinacea—has found that there may be an effective alternative.

This current research shows that the Echinacea angustifolia extract effectively and noticeably reduces anxiety. The difference in this latest study was dramatic: People in the echinacea group felt relief in only seven days and anxiety scores decreased by 11 points.

Yet anxiety scores only dropped about three points in the placebo group by the end of the study. Ultimately, the individuals taking echinacea saw a 63 percent improvement in anxiety symptoms in just one week. These anxiety-reducing effects lasted for three weeks after people stopped taking the EP107 extract. As reflected in earlier clinical work, the extract shows fast initial effects, and continues working even after being discontinued.

What’s more, the echinacea extract didn’t cause adverse side effects. In fact, only those in the placebo group noted any adverse effects.

The ability of a specialized Echinacea angustifolia extract (listed on supplement facts labels as EP107) was discovered when researchers in Hungary recognized that This unique it contained echinacea extract, compounds called EP107, works fast to alkamides. These stop anxiety—and compounds keeps working. support the endocannabinoid system much like phytocannabinoids from hemp. Like endocannabinoids, they attach to CB-1 receptors in the brain to elicit feelings of calm, focus, and being in control. They also prevent an enzyme in the body from degrading one of our body’s own natural cannabinoids called anandamide that helps us feel calm and at peace.

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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.

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Relieves occasional anxiety and stress.

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