Good Health Lifestyles - July 2020

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AMP UP THE HEALTH BENEFITS OF AMERICA’S FAVORITE FOOD PAGE 28

SUMMER 2020

LIFEST LIFE STYL YLES ES

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5

TOP NUTRIENTS FOR A

LEAKY GUT PAGE 18

RESET A SLUGGISH THYROID

Naturally

I SPY 3

WAYS TO

PREVENT GLAUCOMA

BUILD A STRONGER

CORE PAGE 30

LIVER LOVERS

STRATEGIES TO PREVENT NON-ALCOHOLIC FATTY LIVER DISEASE PAGE 14

SURVIVING SINUS SEASON VOLUME 7, ISSUE 0720

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contents

18 FEATURES 18

26 GOOD EATS

Nutrients that Heal 5 a Leaky Gut

Discover habits and supplements that reverse this gut-busting malady.

22 Reboot Your Thyroid Smart strategies to optimize thyroid function.

34

28 Build a Better Burger Tasty ways to boost the health profile of America’s favorite food.

14

IN DEPTH

Does this Lifestyle Make My Liver Look Fat? 4 herbs that protect against fatty liver.

IN EVERY ISSUE

26

8 News

Natural solutions to defend your pet against these summertime pests.

You Can Use

36 Decode

Your Supplements

38 Research

Roundup

DEPARTMENTS 12

HEALTH MAKEOVER

revent Glaucoma P Naturally

Sight-saving nutrients you need now.

4

28 INSIDE ANIMAL HEALTH

Flea and Tick Protection

30

FITNESS

Staying Healthy is a Core Act Easy moves for a stronger core.

34 ALTERNATIVE

MEDICINE CHEST

Essential Sinus Rescue 4 simple ways to soothe your sinuses.

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LIFESTYLES

EDITOR'S CORNER Let’s face it, life is full of challenges. But, whether you’re dealing with something personal or you’re trying to cope with world events that don’t always seem to make sense, staying healthy should be a top priority. After all, good health is still the best defense against chronic stress and illness, no matter what life throws your way. This issue can help you become healthier from head to toe.

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

A healthy gastrointestinal system is essential for nutrient absorption and a well-functioning immune response. Poor diet and stress can compromise your gut and leave you vulnerable. In “5 Nutrients that Heal a Leaky Gut” on page 18, you’ll learn how to spot a leaky gut and discover five key nutrients that can reverse the damage and fortify your gut barrier. A well-functioning thyroid is also vital. Yet underactive thyroid is more common than you might think. Check out page 22 for ways to optimize thyroid function and live your fullest, most energetic life.

Dr. Jacob Teitelbaum Dr. Holly Lucille Dr. Carrie Donahue Carol Ann Weber EDITORIAL OFFICES

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

VISIT OUR WEBSITE:

We’ll also give you easy, sight-saving ways to protect against glaucoma, as well as lifestyle tips for guarding against non-alcoholic fatty liver disease. And, since summer can be hard on the sinuses, we’ll provide you with four natural ways to keep you breathing easily on page 34.

Although these may be challenging times, don’t forget to celebrate summer! Grill up one of the healthy burgers on page 28. And try out the exercises on page 30 for fun ways to improve your core for better all-around fitness. No matter what life brings, maintaining your health can help you meet any challenge. You got this!

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

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Yours in health and happiness,

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

6

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NEWS YOU CAN USE

LIFESTYLES

VITAMIN D DIMINISHES

DIABETES DEVELOPMENT

Diabetes is a growing public health concern.

Fortunately, there’s encouraging news for those who have recently been diagnosed with type 2 diabetes or prediabetes. Vitamin D has now been shown to slow the progression of the disease, and possibly even prevent it.

These findings come from a 2018 Canadian study which suggests that high-dose supplementation of vitamin D can improve glucose metabolism—a problem that plagues diabetics. The increased intake, about 5 to 10 times the recommended amount, significantly improved insulin sensitivity after six months. While a welcome sign for those struggling with diabetes symptoms, as always, talk to your doctor before upping your dose.

Lemieux P. Effects of 6-month vitamin D supplementation on insulin sensitivity and secretion: a randomized, placebo-controlled trial. European Journal of Endocrinology, 2019; DOI: 10.1530/EJE-19-0156.

Over 525,000 Americans will have their first heart attack this year.

Mozaffarian D. Heart disease and stroke statistics—2015 update: a report from the American Heart Association.

Circulation. 2015;131:e29-322.

LOVE YOUR HEART WITH

9,500 The estimated number of people diagnosed with skin cancer every day in the U.S. American Cancer Society.

Cancer Facts & Figures 2019.

Atlanta: American Cancer Society; 2019.

OMEGA-3S

There’s nothing fishy here—marine omega-3s are an easy and effective way of boosting cardiovascular health. This was shown in a recent meta-analysis of over 120,000 adults.

Researchers from Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital noticed that people who took daily omega-3 fish oil supplements reduced their risk for most cardiovascular diseases, compared with those who took a placebo. These benefits also included an eight percent drop in heart attack and coronary heart disease death risk— and every little bit counts! Making fish like salmon and trout a regular part of your diet is the best way to raise your omega-3 consumption. But if you aren’t a fish fan, these findings show that omega-3 supplementation can be just as effective at improving heart health.

Hu Y. Marine Omega–3 Supplementation and Cardiovascular Disease: An Updated Meta–Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. Journal of the American Heart Association, 2019; 8 (19) DOI: 10.1161/JAHA.119.013543.

THE POOL PROVIDES A SEA OF HEALTH BENEFITS

Looking for the biggest bang for your exercise buck? There’s emerging evidence that swimming and other aquatic activities may offer the widest range of health benefits. These low-impact exercises boost both physical and mental fitness and are suitable for people of all ages and abilities. A new report out of the U.K. suggests that regularly exercising in the pool can even help you live longer! Aquatic athletes were shown to have a 28 percent reduced risk of early death and a 41 percent lower chance of dying from a heart attack or stroke. So jump in—the health benefits feel great!

Cumming I. Report: The health & wellbeing benefits of swimming. Swim England.

June 2017.

8

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NEWS YOU CAN USE

FOOD ADDITIVES FOIL A HEALTHY BOWEL

We’re often warned to avoid processed foods—but what makes them so harmful to our health?

Oftentimes, these foods contain additives that may be responsible for many of the body’s ailments, especially inflammatory bowel issues. Among these additives, two emulsifiers—cellulose gum and polysorbate 80—are of particular concern. In an animal study, both were shown to cause low-grade inflammation, prompt weight gain, negatively impact metabolic function, and alter the balance of bacteria in the digestive system—all things that can wreak havoc on bowel function. Unfortunately, these food stabilizers are widely used in many everyday foods like cottage cheese, salad dressings, and ice cream. They’re found extensively in pharmaceuticals too. While avoiding emulsifiers completely is almost impossible, cutting back on processed foods may be a good idea if you experience inflammatory bowel problems.

Chassaing, B. Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature.

519, 92–96 (2015) doi:10.1038/ nature14232.

10

LIFESTYLES

VAPING EVEN WORSE FOR YOUR HEART THAN CIGARETTES Vaping is often promoted as a safer alternative to cigarettes, but a new study by researchers at Cedars-Sinai Medical Center, Los Angeles, turns this belief on its head. During the study, which was presented at a recent meeting of the American Heart Association, participants who vaped experienced more damage to the tiny arterioles, capillaries, and venules that transport blood from larger blood vessels to tissues throughout the body. This damage translated to even less blood velocity and blood flow within the heart muscle of vapers than traditional smokers. While no form of smoking is healthy, the researchers also noted that when the chemicals in e-cigs are exposed to extreme heat, they are changed into new and largely untested compounds that could pose even greater health risks.

Rashid M. Chronic e -cigarette users demonstrate more persistent coronary endothelial dysfunction than chronic combustible cigarette users. AHA 2019.

LESS SLEEP MAY LEAD TO

OSTEOPOROSIS

BREAK A SWEAT BEFORE BREAKFAST

Ever wonder when you should exercise to max out your fitness benefits? According to a recent six-week study, investigators found that men who exercised before breakfast burned twice as much fat as those who exercised following their morning meal. The reason? After fasting overnight, those pre-breakfast runners had fewer stored carbohydrates to burn for energy, so their bodies burned fat to fuel the exercise instead. As an added bonus, researchers also noted that the early exercisers had an enhanced response to insulin, helping to regulate their blood sugar. This could further help to improve overall health and cut down on the risk of illnesses like cardiovascular disease and diabetes.

Edinburgh RM. Lipid metabolism links nutrientexercise timing to insulin sensitivity in men classified as overweight or obese. The Journal of Clinical Endocrinology & Metabolism, dgz104, https://doi. org/10.1210/clinem/dgz104.

Make no bones about it—getting enough sleep is an important factor for fending off osteoporosis.

That’s because while you sleep, your bones undergo a continuous process known as remodeling, where old bone matter is removed and replaced with new tissue. If you’re chronically sleep deprived, it’s very possible that proper bone remodeling isn’t happening. This was highlighted in a new paper published in the Journal of Bone and Mineral Research. During the study, researchers found that, compared with women who slept more, those who reported getting only five or less hours of shut-eye per night had much lower marks in four key measures of bone mineral density. This evidence provides a strong indication that catching enough zzzz’s—seven to nine hours each night—could play a big role in the development and management of osteoarthritis.

Ochs–Balcom HM. Short Sleep Is Associated With Low Bone Mineral Density and Osteoporosis in the Women’s Health Initiative. JBMR. 06 November 2019. https://doi.org/10.1002/ jbmr.3879.

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PREVENT GLAUCOMA NATURALLY 3 sight-saving nutrients you can count on

by Juanita Deterding Associate Editor

S

ight is one of our most valuable senses. Not only does it allow us to experience the physical beauty of the world around us, it also plays a major role in keeping our bodies safe from harm. Unfortunately, aging, poor dietary habits, and other factors can wreak havoc on our eyes, causing a number of possible issues, including cataracts, macular degeneration, and glaucoma. The last of these, glaucoma, is a leading cause of blindness and affects more than three million Americans.

WHAT IS GLAUCOMA? When your eyes are healthy, they produce and drain fluid at equal rates. If the fluid is unable to drain properly, pressure— known as increased 12

ocular pressure, or IOP—builds up inside the eye and adversely affects the optic nerve, retina, and lens. Over time, this pressure can damage or even destroy the retina and optic nerve, leading to permanent vision loss.

There are several types of glaucoma, with the two main types being open-angle and acute angle-closure glaucoma. Open-angle glaucoma is the most common, making up at least 90 percent of all glaucoma cases.

While this type of the disease often develops slowly with a gradual loss of peripheral vision, acute angle-closure glaucoma is a medical emergency that requires immediate medical attention.

Symptoms of acute glaucoma include severe eye pain, blurred vision, seeing halos around lights, and nausea and vomiting.

Regardless of the type of glaucoma, this degenerative eye disease is nothing to take lightly, making it even more important to get comprehensive yearly eye exams.

PRESERVE EYE SIGHT NATURALLY

While it’s nearly impossible to pinpoint the cause of glaucoma, research has shown that one of the major contributors is free-radical damage, also known as oxidative stress. This process causes an imbalance between free radicals and antioxidants in the body. In order to fight oxidative stress, it’s important to increase your intake of antioxidants. When it comes to eye health, and glaucoma in particular, the three best weapons in your arsenal against vision loss are omega-3 fatty acids, French grape seed extract, and an extremely powerful antioxidant called glutathione.

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FRENCH GRAPE SEED EXTRACT

OMEGA-3S

Most people are aware of the amazing things omega-3s can do for heart and brain health, but they may not know just how beneficial they can be in maintaining healthy eyesight.

DHA, one of three forms of omega-3 fatty acids, may be particularly useful in fighting age-related vision issues. This is because DHA makes up more than one-third of the fatty acids present in the retina of the eye.

One study published in the journal JAMA Ophthalmolog y analyzed the association between glaucoma and daily dietary intake of polyunsaturated fatty acids (PUFAs) like canola, cottonseed, or other seed oils.

Results show that the increased dietary consumption of DHA and another type of omega-3 called EPA were associated with a lower likelihood of glaucoma, while increased consumption of PUFAs were related to a higher risk of glaucoma.

While eating more wild salmon and tuna is a great way to boost your omega-3 intake, research has also shown that taking omega-3 supplements on a daily basis can help reverse age-related eye disorders. In an Australian study, researchers were able to show that supplementing with omega3s for three months significantly decreased intraocular pressure.

Grape seed extract is another gift from nature that can greatly benefit eye health. This nutrient contains powerful antiinflammatory and antioxidant compounds called oligomeric proanthocyanidins (OPCs), which prevent the damage caused by oxidative stress. Studies have shown that grape seed extract can protect neurons and nerve cells, including the retinal ganglion cells (RGCs) located near the inner surface of the eye’s retina. Once glaucoma causes RGCs to die, these cells can never be replaced.

Being proactive by taking a French grape seed extract can boost antioxidant levels throughout your body and reduce the chances of RGC damage. Keep in mind that, while there are many grape seed extract supplements on the market, not all are created equal.

A tannin-free french grape seed extract with small, easily absorbable OPCs, is the most beneficial. Look for a French grape seed extract that has been studied to be safe and effective for a variety of health needs.

GLUTATHIONE

Glutathione is a naturally occurring, extremely powerful antioxidant that is present in every cell in the body. High levels of this powerful nutrient are associated with good health and longevity, while depleted levels lead to a number of diseases, including glaucoma. Growing older and taking certain medications (like acetaminophen) can deplete the levels of glutathione in your body.

Often referred to as “the mother of all antioxidants,” glutathione also boosts and prolongs the beneficial activity of other antioxidants in the body, including eyesupporting vitamins C and E. You can increase your levels of glutathione with an oral supplement, but choose wisely.

Glutathione is known to lose its powers with digestion. Once it becomes oxidized, it adds to the body’s oxidative stress burden.

In order to benefit from this important nutrient, look for a reduced glutathione supplement in the form of a stable, slow melt tablet. This active, patentprotected system ensures that the glutathione survives the digestive process. In a published human study, this form of glutathione achieved a 230 percent improvement in healthy glutathione ratios compared to unprotected glutathione.

While these three nutrients can support healthy vision and may help to prevent glaucoma, it’s important to see your physician and undergo annual testing. If you are diagnosed with glaucoma or other serious condition, work with your health care provider for the appropriate treatment.

13

IN DEPTH

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DOES THIS LIFESTYLE MAKE MY LIVER LOOK FAT? Lower the risk of non-alcoholic fatty liver disease naturally

When you hear the term “fatty liver disease” you might envision someone who routinely tips back a few too many alcoholic beverages. While it’s true that heavy drinking can increase your odds of developing the disease, there are other, much more common causes of the condition.

Are you at risk?

Non-alcoholic fatty liver disease (NAFLD) affects about 100 million people in the United States. It occurs when your liver has difficulty breaking down dietary fats, causing fat to build up in your liver tissue.

NAFLD typically doesn’t cause any symptoms, and most people don’t know they have it until they get a blood test.

But on occasion, some people do experience fatigue, pain in the upper right abdomen, and unexplained weight loss. These symptoms can be a sign that the accumulation of fat has triggered inflammation and scarring in the liver.

At its most 14

severe, non-alcoholic fatty liver disease can progress to liver failure.

HABITS FOR A HEALTHY LIVER A wide range of health and environmental factors can increase your risk of NAFLD, including high cholesterol and triglyceride levels, metabolic syndrome, obesity, type 2 diabetes, gastric bypass surgery, rapid weight loss, and exposure to the chemicals in everyday products like processed food and personal care products.

And even if you don’t indulge in alcohol, how you quench your thirst can set you up for this potentially devastating disease.

Israeli researchers found that people with NAFLD often consume five times

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as many carbohydrates from soft drinks as those without the disease.

The more soft drinks the study participants downed, the more likely they were to have NAFLD. The culprit responsible for these findings is sugar—especially one specific type of sugar called fructose.

One study reported that the fructose in sweetened beverages and ultraprocessed foods increased the amount of liver fat in study participants by 38 percent within just two weeks.

Another study found that people who get 18 to 30 percent of their daily calories from high-fructose corn syrup (HFCS) experienced an increase in liver fat within 10 weeks.

Adopting liver-friendly habits can help lower your risk of NAFLD. Start by reducing your sugar intake— especially HFCS. Focus instead on adding fruits, vegetables, and healthy fats to your meals. Then add exercise. Recent studies suggest that adopting a regular exercise program may benefit the liver by reducing the risk of insulin resistance—a key promoter of NAFLD. Finally, attain and maintain a healthy weight. A new clinical trial of 697 people, which was published in the journal Nutrients, reported that those who lost weight through intermittent fasting significantly lowered their body mass index and distinctly decreased their risk of NAFLD.

TARGETED NUTRIENTS Supplements can also help lower your risk—or lead to improvement if you already suffer from the disease.

Andrographis may be

known best for its coldbusting capabilities, but recent studies show that it’s also a potent liver 16

LIFESTYLES

protectant. Long used in both Ayurvedic and Traditional Chinese Medicine, this bittertasting herb is rich in compounds known as andrographolides which studies suggest provide antioxidant and antiinflammatory support to the liver.

In one study, a team of international researchers found that andrographis reduced inflammation and fibrosis in a serious form of NAFLD known as non-alcoholic steatohepatitis (NASH).

But to get all the liver-loving benefits this herb has to offer, look for an andrographis supplement standardized to deliver a clinically studied 80 mg dose of andrographolide.

Berberine is a powerful antioxidant

found in botanicals like barberry, goldenseal, and Oregon grape.

Several preliminary studies show that berberine increases two of the body’s own powerhouse antioxidants— superoxide dismutase (SOD) and glutathione (GHS). It also reduces triglyceride levels within the liver. One randomized clinical trial involving 184 patients with NAFLD found that supplementing with berberine in conjunction with lifestyle changes reduced fatty liver more than lifestyle factors alone. This compound also improved body weight and helped to normalize lipid profiles.

Curcumin is a potent

antioxidant and antiinflammatory compound proven to be extremely effective for treating numerous liver disorders. But its liver-loving benefits

don’t stop there.

Research reports that curcumin also modifies lipids, reduces inflammation, improves insulin sensitivity, and directly targets fat in liver cells.

The problem is, most curcumin supplements are poorly absorbed by the body. To ensure you’re getting the most bioavailable form, look for a curcumin supplement that is blended with turmeric essential oil containing ar-turmerone complex.

Korean Red Ginseng may be best

known for its energizing properties, but it’s also an effective weapon against NAFLD. Findings in the journal Food Chemistry and Toxicolog y show that red ginseng lowers serum triglycerides in the liver while boosting HDL (good) cholesterol and the activity of natural killer cells. These properties help lower the risk of NAFLD. But not just any red ginseng will yield these benefits. Maximize these liverprotective properties by seeking out a proprietary form of Korean red ginseng known as HRG80. This hydroponically cultivated ginseng delivers a concentrated and bioavailable source of rare, noble ginsenosides.

Because NAFLD can often fly under the radar, it’s smart to ask your doctor for a blood test to check your liver function. Since there aren’t any drugs that have been developed to treat the condition, adopting these lifestyle and supplement strategies can not only help treat NAFLD, they may work to keep it at bay.

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5

NUTRIENTS THAT HEAL

A LEAKY GUT

by Holly Lucille, ND, RN gut, a lay person’s term for H “intestinal hyperpermeability”—a

as your gut sprung a leak? Leaky

condition where the intestinal barrier has been compromised—affects more than 80 percent of all American adults.

At its core, leaky gut—technically known as gut enteropathy—arises when the intestinal barrier becomes permeable and allows bacteria, toxins, and microscopic bits of undigested food to “leak” out of your gut and into your bloodstream. These contaminants can then wreak havoc throughout the body.

When the intestinal barrier is healthy, it allows beneficial nutrients, electrolytes, and water to cross into your bloodstream via gate-like structures known as tight junctions.

These tight junctions also prevent harmful compounds from escaping the gut and

18

entering the body. Problems start when this finely tuned system breaks down, losing its selectivity. There are a number of things that contribute to this breakdown. Pathogens can weaken the intestinal barrier, altering the way fluids and electrolytes pass into the bloodstream. Your daily habits can also play a big role in undermining the integrity of the intestinal barrier.

Barrier Busters The Standard American Diet (SAD for short), is one of the biggest contributing factors to leaky gut.

Not only does a highly processed diet reduce bacterial diversity, it also

triggers inflammation that damages the intestinal barrier. Among the worst offenders are food additives like carboxymethyl cellulose and polysorbate-80 which increase intestinal permeability by disrupting how tight junctions work and by promoting low-grade inflammation.

Fortunately, flavonoid-rich fruits and vegetables, tea, red wine, coffee, and chocolate can have a protective effect on the gut barrier.

Non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen, or naproxen can also increase intestinal permeability. In fact, research shows that 70 percent of long-term NSAID users experience leaky gut. Another culprit? Proton pump inhibitors (PPIs) like Prilosec or Nexium. In one clinical trial that appeared in the journal Alimentary Pharmacolog y & Therapeutics, people taking a PPI to ease their acid reflux symptoms

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experienced leaky gut within just a few days of taking the drug.

LIFESTYLES

inflammatory pathway in the body called 5-LOX. In an The intestinal barrier experimental is the largest and most model of important barrier within intestinal the body—and yet it is inflammation only one cell thick!

Stress has and a been shown compromised to influence barrier, Italian numerous scientists found that systems in pretreating cells with the body, and boswellia improved tight your intestinal barrier junctions and reduced damage is no exception. Stress increases caused by inflammation. Boswellia permeability via the gut-brain axis also prevented free-radical damage —a bidirectional “highway” that due to its antioxidant properties. links what happens in the brain with Look for a boswellia supplement what happens in the gut. Research standardized to contain at least 10 in the journal Gut confirmed that percent AKBA for maximum benefit. people under stress have increased permeability and that may explain Curcumin. Derived from the why people dealing with chronic stress golden spice turmeric, curcumin are more vulnerable to an assortment concentrates in the gastrointestinal of health problems. tract where its anti-inflammatory and antioxidant activity help maintain Gut-Strengthening the integrity of the intestinal barrier.

Supplements Research shows that curcumin is so effective it reduces permeability, Nothing can take the place of even in the face of an unhealthy diet. a healthy lifestyle, however the But standard curcumin supplements following nutrients can help to fortify are very poorly absorbed by the a healthier intestinal barrier. Adding body. To ensure you’re getting all them to your daily wellness plan may of the barrier-boosting benefits help prevent or even improve leaky from your supplement, look for gut syndrome. one that combines curcumin with turmeric essential oil (which is also Boswellia. Boswellia has a wella source of anti-inflammatory arearned reputation as a powerful turmerone). Listed on labels under anti-inflammatory, and studies show the name BCM-95 or Curcugreen, that it can help protect the gut barrier. this specially blended curcumin is The secret to its efficacy is boswellic considerably more absorbable and acids—especially acetyl-11-keto-ßbioavailable, meaning it remains boswellic acid (AKBA), which has in the bloodstream for a longer the unique ability to block a key period of time.

AYURVEDIC HERBS

EASE THE SYMPTOMS

DID YOU KNOW .........

Healing a leaky gut can take time—during which you can suffer from digestive OF LEAKY GUT discomfort. Make it easier by looking for a supplement that pairs the gut-healing power of Ayurvedic herbs like turmeric, andrographis, Indian laburnum, and

SIGNS

YOU MAY HAVE LEAKY GUT Chronic diarrhea, constipation, gas, or bloating Food allergies or sensitivities Autoimmune issues, including rheumatoid arthritis or type I diabetes Cravings for sugar or simple carbs Joint pain Frequent headaches or brain fog Anxiety or depression Seasonal allergies Skin reactions, such as eczema, hives, or rashes Unexplained fatigue Impaired nutrient assimilation Weakened immunity

L-glutamine. Glutamine is an important amino acid that serves as a building block of protein and plays a critical role in immunity. But its best claim to fame is its ability to repair the intestinal lining. Research in the

licorice with traditional Indian digestive herbs like chebulic myrobalan, galangal, ginger, gotu kola, and Indian tinospora. Used for centuries throughout India to enhance digestion, these Ayurvedic herbs not only aid in repairing a leaky gut, they can also ease the gas, bloating, and indigestion that can accompany the condition.

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LIFESTYLES Good Health Celebrate TM

6

BARRIERHEALING

HABITS

Get your zzzz’s.

Shortchanging your shut-eye can seriously impact your gut health. In fact, sleep and your circadian rhythms appear to affect the health and diversity of the bacteria in your gut.

Strive to get seven to nine hours of uninterrupted shuteye each night.

Eat clean. A diet rich in foods that foster the growth and diversity of beneficial bacteria was shown in a 2018 study review by the U.S. Army Research Institute of Environmental Medicine to reduce the risk of leaky gut.

Focus on omega-3rich foods like fatty fish, healthy fats, fermented foods, and plenty of fruits and vegetables.

Whenever possible, choose organic.

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Drink up.

Research published in The FASEB Journal shows that staying hydrated has a beneficial effect on the mucosal lining of your intestine and can help keep your gut bacteria in balance.

Aim to drink at least half your body weight in ounces of pure water daily to make sure you’re staying within the healthy hydration zone. For example, if you weigh 150 pounds you would want to drink at least 75 ounces of water daily to stay within the healthy hydration zone.

Move more.

Exercise can help limit inflammation in the gut while beneficially modifying gut flora.

Plus, studies suggest that a good aerobic workout increases blood flow to the digestive organs.

Consider jogging, swimming, biking, or dancing. One of the best choices is walking. Simply taking a 20- to 30-minute walk after dinner can kick-start sluggish digestion and normalize bowel activity.

responsibly. Studies have consistently shown that the occasional consumption of moderate amounts of alcohol can be a healthy thing. The key word in all of this is “moderate.” Other research has found that excessive drinking can have a direct negative impact on your intestinal barrier.

What’s moderate? For women, that means no more than one drink per day.

For men, the limit is two per day.

Stress less. Chronic stress impacts digestion and the bacterial balance in your intestinal tract, and this can affect the integrity of your intestinal barrier. Even an acute bout with stress can boost cortisol levels and increase permeability.

Manage stress and improve intestinal health by tapping into relaxation techniques whenever life throws you a curve. While yoga and meditation are the most popular go-to stress relievers, other techniques that may help restore a sense of calm to your gastrointestinal tract include hypnosis, progressive muscle relaxation, mental imaging, biofeedback, deep breathing, and even simply listening to some soothing music.

journal Amino Acids reported that glutamine improves the growth and survival of intestinal cells called enterocytes. It may also help regulate the function of the intestinal barrier during stress.

Even low doses of supplemental glutamine may improve intestinal permeability after strenuous exercise or other physical stress.

Probiotics. The beneficial bacteria in probiotics are wellknown for their protective role in gastrointestinal diseases. Besides competing with bad bacteria for real estate in the gut, probiotics strengthen the tight junctions and enhance the barrier function of the intestinal walls. Recent studies also show that probiotics tame the intestinal inflammation that can create future problems. Look for a probiotic supplement that has live, active cultures and includes Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum. Another tip? Don’t automatically think that more is better. Many commercial probiotics are packed with 80 billion colony-forming units (CFUs) or more. The problem is, there is currently no research that shows that these high CFU counts provide any greater health benefits than lower counts. What really matters is viability—and that is particularly true if you suffer from leaky gut.

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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LIFESTYLES

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LIFESTYLES

REBOOT YOUR

THYROID Lifestyle factors and a trio of nutrients for optimal thyroid health

by Jacob Teitelbaum, MD

If you’ve been feeling older, heavier, and slower, you may have simply chalked it up to the normal effects of aging. But that might not be the case at all.

the signs of aging. And other signs may seem completely unrelated to your thyroid. Yet all of the following symptoms can be traced back to an underactive thyroid:

Turns out you may be dealing with an extremely common and easily treatable health condition. And by making some minor changes—like adding a few simple nutrients into your daily routine—you could feel younger, lighter, and full of energy again.

• Fatigue • Unexplained weight gain • Thinning or brittle hair • Constipation • Cold sensitivity • Trouble concentrating • Thinning eyebrows • Disappearing sex drive • High cholesterol • Puffy face • Mood swings • Dry skin • Achiness or joint pain • Unexplained infertility

Very Common, Often Missed

Underactive thyroid (also called hypothyroidism) affects millions of Americans every year, most of them women. The bad news: The condition is vastly underdiagnosed. That’s because many of the symptoms come on so slowly that they seem to be 22

Unfortunately, standard blood testing misses over half the people who could benefit from thyroid treatment.

This is because the “normal range” includes borderline sub-optimal thyroid levels. What’s more, traditional diagnosis often does not take symptoms into consideration.

The good news: If you suffer from two or more of the above symptoms, you may want to consider a trial of thyroid support to see if it helps you feel better. Fortunately, an underactive thyroid can be addressed easily and naturally, so you can start feeling more like yourself again.

Your Body’s “Gas Pedal”

Your thyroid, which looks sort of like a small butterfly nestled in the front of your neck, is part of a delicate and complex system. Even a tiny glitch

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in that system can cause body-wide problems.

Here’s why: Your thyroid acts like a gas pedal— and thyroid hormones are the fuel. Too little thyroid hormone means that everything slows down (hypothyroidism). Too much causes hyperthyroidism.

To function at your best, your thyroid needs to stick to your body’s optimal speed limit.

LIFESTYLES

symptoms that indicate a sluggish thyroid. A go-to secondary test, checking free T4 levels, can also miss the mark much of the time. This means that many symptomatic people with subclinical hypothyroidism go undiagnosed and untreated.

Missed factors that can contribute to hypothyroidism can include:

When everything is working properly, your brain tells your pituitary gland to release a compound called thyroid stimulating hormone, or TSH, into the bloodstream. This, in turn, causes the thyroid gland to release two thyroid hormones, T3 and T4.

When the pituitary gland detects that your thyroid hormone levels are too low, it releases more TSH. But if this signaling system gets knocked off track, it sets off a chain reaction that can leave you feeling older, slower, colder, and just plain “off.”

• Insufficient iodine levels, a mineral essential for the production of thyroid hormones

Why Underactive Thyroid Gets Underdiagnosed

• Hashimoto’s disease, an autoimmune condition that causes your immune system to attack your thyroid and create so much inflammation that the gland can’t function properly

To check for thyroid problems, most doctors test TSH levels—but testing this alone won’t catch the majority of people with underactive thyroid. Since TSH rises as thyroid function declines, levels over 5.0 mU/L are considered an indication of hypothyroidism. Yet many people with TSH values between 2.5 and 5.0 mU/L—values considered normal under current guidelines—have

• The excess production of the stress hormone cortisol • Conversion glitches that occur when the body has trouble converting T4 into T3 • L ow levels of selenium, a mineral that plays a key role in converting T4 to more active T3

For a correct diagnosis, doctors need to look at test results in combination with all of your symptoms. And once that diagnosis is nailed down, you can start dealing with it…and reversing those frustrating symptoms.

Simple Lifestyle Changes Boost Thyroid Function

Once you suspect that you’re dealing with underactive thyroid, you can easily manage it with some basic changes to your daily routine. Two of the simplest ways to support your thyroid include:

1. Getting some regular exercise—but

don’t overdo it. Listen to your body to find the level of exercise that’s right for you. Over-exercising can cause additional oxidative stress, which can harm your thyroid and make your symptoms worse. Try taking a daily walk or bike ride to get some moderate exercise without overexerting yourself.

2. Avoiding ultra-processed foods.

Many processed foods contain inflammatory ingredients like gluten, soy, bromides, and excess sodium. Clean eating with a focus on lean proteins and lots of fruits and vegetables can help support your thyroid and reduce some of the symptoms of underactive thyroid.

3 Key Ingredients Keep Thyroid Hormones in Balance

Along with simple lifestyle changes, the most important thing you can do for your thyroid is to supply the building blocks it needs to create and manage T3 and T4. To ensure your body has what it needs for the right balance of thyroid hormones, you need to supply it with three key nutrients: IODINE

TYROSINE

SELENIUM

Try Thyroid-Healing Herbs Stress takes a toll on your thyroid gland and interferes with thyroid hormone production. Proven stress-management herbs like ashwagandha and rhodiola balance your body’s stress response, along with minimizing fatigue and maximizing energy.

In one study that appeared in the Journal of Pharmacy and Pharmacolog y, ashwagandha helped manage the stress

response and increased T3 and T4 levels in people with hypothyroidism—and it did so within just 20 days.

Rhodiola also helps prevent stress-related complications by supporting the adrenal glands. A study in the Journal of Medicinal Food reported that rhodiola clinically enhances thyroid function without overstimulating the thyroid gland. Taken together, this herbal duo combats stress to get your thyroid back on track.

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LIFESTYLES

SELENIUM

Thyroid Hormones

101 Your body needs both iodine and tyrosine to create thyroid hormones.

To help your body convert T4 into more active T3, you’ll also need plenty of selenium. Let’s take a closer look at these crucial nutrients.

There are two crucial hormones made by the thyroid—T3 (triiodothyronine) and T4 (tetraiodothyronine, also called thyroxine). Although your thyroid produces considerably more T4, T3 is 300 percent more active than T4. Under normal circumstances, T4 can be converted to T3 as needed with the help of selenium. The problem is that this conversion process can be undermined by a variety of factors including nutritional deficiencies, chronic stress, and autoimmune issues.

IODINE You may think you get enough iodine from salt, but you almost certainly don’t. Iodine was added to table salt to prevent deficiency, but many of us don’t use enough iodized salt to get even the paltry iodine RDA of 150 micrograms (mcg) per day. You need more than that to take full advantage of iodine’s health benefits, including making thyroid hormones. In fact, despite well-meaning warnings about avoiding too much iodine, you can safely take up to 50 times more than that very low RDA. In addition to most people not getting enough of this important mineral, there are also iodine blockers like chlorine, fluoride, and bromide in our food and water supplies. Plus, both soy and gluten can make it harder for your thyroid to absorb and utilize iodine.

You can increase your iodine intake by eating more seaweed, seafood, egg yolks, and dairy. Another option is to take a high-quality iodine supplement.

For the best results, make sure iodine supplements contain the three forms that are easiest for your body to use— potassium iodide, sodium iodide, and molecular iodine.

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TYROSINE The second ingredient in the thyroid hormone recipe is the amino acid tyrosine (also called L-tyrosine).

Amino acids are the building blocks for proteins, which is why tyrosine is mainly found in high-protein foods like beef, poultry, and eggs. And because tyrosine is used in protein building, your body uses it to make many compounds, including: • Dopamine, which boosts mood, memory, and motor skills • Adrenaline, which helps your body react to and escape from threats • Melanin, which gives color to your hair, eyes, and skin, and protects your skin from sun damage Along with those critical responsibilities, tyrosine is a necessary component of thyroid hormones. Your thyroid can’t function at full capacity without it. So if you’re dealing with underactive thyroid, make sure you’re getting all the tyrosine it needs.

Your thyroid contains the highest concentration (by percentage) of selenium in your entire body—and for good reason. This important mineral: • Helps your thyroid produce T3 and T4 • Is necessary for converting T4 into more active T3 • Helps prevent thyroid disease Research shows that selenium protects your thyroid by reducing levels of thyroid antibodies (called TPO), which can attack the gland and cause inflammation. Selenium also provides antioxidant protection to your thyroid, shielding it from oxidative stress. As a result of these powerful defenses and critical functions, studies have found that supplementing with selenium helps reduce symptom severity in people with underactive thyroid.

You’ll find selenium in several foods, including fatty fish like tuna and salmon, shellfish like shrimp and scallops, turkey, eggs, and shiitake mushrooms. If you’re not getting enough selenium from food, look for a high-quality selenium supplement.

Combining these thyroid-friendly nutrients with the healthy habits listed above can help improve a sluggish thyroid, whether you suffer from subclinical hypothyroidism or a more pronounced form of the disease. This not only helps improve symptoms but may also help you rediscover the energy you need for an active and fulfilling life!

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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LIFESTYLES

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Supports healthy nerve function in feet, legs, and fingers.* EuroPharmaUSA.com *THIS STATEMENT HAS 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

FLEA AND TICK PROTECTION

by Carrie Donahue, DVM Looking for a natural way to get flea and tick protection for your dog?

Depending on your lifestyle and where you live, that can be easier said than done. Here are some natural ways to pursue prevention, and also some guidance if your pup does encounter these fur-loving pests.

SAFELY

HOW FLEAS AND TICKS FIND YOUR DOG

Here’s the harsh truth— it only takes a small number of fleas to begin an infestation in an area.

You might have the most meticulous yard, but small rodents like squirrels and raccoons can still invade your space, bringing with them fleas and ticks. Hiking in the woods, or even visiting your local dog park, can expose your pet to ticks. Beware— fleas and ticks aren’t as apparent on long-haired 26

animals. They can be hard to find, so always do a thorough search after spending time outside. Also, be aware of the prime flea and tick times in your area. For warmer parts of the country, fleas and ticks can flourish year-round.

TAKE A NATURAL APPROACH

Consider natural prevention to combat these pests. Plantbased products containing essential oils can work REMOVE A TICK wonders against fleas and ticks. If you want to Use FINE-POINT make your own remedy, TWEEZERS, not large, always dilute the essential blunt tweezers. oil with a carrier oil like olive oil or sweet almond Spread your dog’s fur, oil before applying. Some then grasp the tick as effective essential oils CLOSE TO THE SKIN as possible. include peppermint, clove, lavender, lemongrass, and Gently pull STRAIGHT cedar oils. But take care UPWARD in a slow, to use just a drop or two at steady motion. most as dogs have sensitive noses. Try adding a drop EVEN EASIER? to your dog’s shampoo or Have a TICK REMOVAL spray some diluted oil on a HOOK on hand, doggy bandanna for your available online. dog to wear outside. Just remember that less is more, so don’t overdo it.

It’s also smart to add some powdered brewer’s yeast to your pet’s food. The typical dose is one-half teaspoon for every 10 pounds your dog weighs.

Using wet food instead of dry food works especially well, but you can also dissolve the powder by mixing a little hot water into the dry food.

Already dealing with bug bites? Turn to one of nature’s first remedies to address the discomfort, skin irritation, and itching. Known to extinguish inflammation and encourage cellular repair, comfrey is available as a dog-specific topical cream. Based on a unique comfrey cultivar known as Trauma Comfrey, the product is formulated without harmful compounds known as pyrrolizidine alkaloids (PAs). Trauma Comfrey also helps regenerate injured nerves, something that can occur with intense scratching from fleas and ticks. The active phytochemicals in the plant work together to heal and bring relief.

As a bonus, it won’t harm your pet if he or she licks the area where it has been applied.

If fleas are a particular problem, it’s a good idea to groom your dog with a fine-toothed flea comb. Comb your pup outside and focus on the neck area and the base of the tail. Keep a cup of warm, soapy water beside you and dip the comb into the water frequently to drown the fleas.

Always take the time to examine your pet for fleas and ticks. Catching any problems early is a wise idea for both you and your pet. And, if you aren’t getting either issue under control, don’t be afraid to consult your veterinarian.

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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KNOWLEDGE IS POWER, TM

ESPECIALLY FOR YOUR

.com

Get Answers at LISTEN! Terry Talks Nutrition—a live internet radio show Sat. and Sun. mornings 8-9 am (CST) at TerryTalksNutrition.com or listen to past shows anytime.

Listen to podcasts in iTunes: TerryTalksNutrition

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READ! Sign up for the FREE Weekly Health Newsletter and learn why Nutrition is the Answer, NOT Drugs!

TerryTalksNutrition.com Follow Terry on Facebook: facebook.com/TerryTalksNutrition

WATCH! Learn from the world’s leading doctors and health experts on our educational YouTube Channel.

YouTube.com/TerryTalksNutrition

Examples of informative webinars on YouTube: Terry Lemerond: Better Than Chemo: Grape Seed Extract & Curcumin for the Prevention and Treatment of Cancer Holly Lucille, ND: Not Your Mama’s Turmeric!

Jacob Teitelbaum, MD: The Lyme Disease – Fibromyalgia Connection Kulreet Chaudhary, MD: Build a Smarter Gut for Spontaneous Weight Loss Ajay Goel, PhD: Curcumin for Cancer, Depression, Pain Relief, and More

Discover answers on a wide variety of topics including: CBD and Hemp, Curcumin and Cancer, Thyroid and Adrenal Problems, Diabetes, Cholesterol, Aging, Weight Management, Natural Pet Health, and so much more!

Terry Lemerond —Natural health pioneer and expert with over 45 years’ experience including industry “firsts” in research, botanical standardization, and innovation.

WHAT’S YOUR HEALTH QUESTION? Terry Has the Answers to Improve the Health of America!

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Nothing says summer like burgers on the grill.

Check out our unique “no-bull” options with recipes sure to keep burger boredom at bay.

LIFESTYLES

Build a Better Burger New takes on America’s favorite food

In a small bowl, whisk the mayonnaise, Dijon mustard, and oregano together until well-blended.

Set aside.

1

A Better Bison Burger SERVES 4

Leaner than beef, bison is a rich source of iron and vitamin B12. But because it’s so lean, it’s best cooked rare or medium rare. ½ cup mayonnaise 1 tablespoon Dijon mustard ½ teaspoon oregano 1 tablespoon ghee 2 large onions, sliced ¼ cup dry red wine 1 pound ground bison 2 tablespoons shallots, minced ¼ teaspoon salt 4 slices Wisconsin white cheddar cheese

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Heat the ghee in a large skillet over medium heat. Add the onions, sprinkle with salt, and sauté for 25-30 minutes or until golden brown, stirring often.

2

Add the wine to the skillet and continue cooking the onions, stirring frequently, until the liquid has evaporated.

Remove from heat and set aside.

3

Heat the grill to mediumhigh heat.

4

In a large bowl, 5

combine the bison, shallots, and salt, mixing well. Form into four ½-inch thick patties.

Grill the patties for 2-3 minutes on each side. After flipping the burgers, add a slice of cheese to each patty and cook until melted.

6

Serve the bison burgers on organic whole-grain buns and top with the sautéed onions. Serve with Dijon sauce.

7

Per serving: Calories 446; Total Fat 19g; Carbs 16g; Protein 27g; Sodium 347mg; Sugar 4g

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LIFESTYLES

Greek-Style Lamb Burger SERVES 4

These Greek burgers are juicy and packed with healthy aromatics like oregano, garlic, red pepper, fresh mint, and parsley. Top with the olive-studded feta spread for an explosion of flavor. Opa!

Salmon Burgers with Dilled Cabbage Slaw SERVES 4

Stock your pantry with the ingredients for this omega 3-rich spin on the traditional burger.

Add a bag of pre-shredded cabbage from the produce department to make it a meal!

1 4 oz. bag shredded cabbage or coleslaw mix 1 cup full-fat canned coconut milk ¼ cup fresh lemon juice 2 teaspoons sea salt 1 teaspoon garlic powder ¼ cup + 2 tablespoons fresh dill weed 4 - 5 oz. canned skinless boneless wild-caught pink salmon 2 large eggs ½ cup almond flour 2 tablespoons fresh parsley, minced 1 tablespoon olive oil Place the cabbage in a large bowl. Set aside.

1

Put the coconut milk, lemon juice, 1 teaspoon salt, ½ teaspoon garlic powder, and ¼ cup dill in a blender and process to combine.

Toss with the cabbage and refrigerate until ready to serve.

2

powder, and dill. Form four equal-sized patties.

Heat a skillet over a medium flame and add olive oil. Cook the burgers 2-3 minutes on each side until golden brown.

4

Divide the slaw between four plates. Top each plate with a salmon burger and serve.

5

Per serving: Calories 265; Total Fat 20.8g; Carbs 9g; Protein 12.6g; Sodium 1,106mg; Sugar 4g

½ cup mayonnaise 8 oz. feta cheese, crumbled ¼ cup roasted red peppers, chopped ½ cup kalamata olives, pitted and chopped 1 pound ground lamb ½ small red onion, diced 2 cloves garlic, minced ½ cup parsley, chopped 8 mint leaves, minced ½ teaspoon dried oregano ¼ teaspoon crushed red pepper flakes ½ teaspoon sea salt ¼ teaspoon freshly ground pepper In a medium bowl, mix the mayonnaise, feta, red peppers, and olives until well-blended. Set aside.

1

Heat the grill to medium. Brush the grate with olive oil.

2

Mix the remaining ingredients together in a large bowl. Form four equal-sized patties.

3

Grill the patties, covered, for 4 minutes. Flip and grill on the other side for an additional 4 minutes or until done to your preference.

4

Serve with the sauce, shredded lettuce, and pita halves.

5

Per serving: Calories 506; Total Fat 32g; Carbs 12.9g; Protein 40.8g; Sodium 1,107mg; Sugar 5g

In another bowl, combine the salmon, eggs, almond flour, parsley, the remaining salt, garlic 3

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fitness

TM

LIFESTYLES

STAYING HEALTHY IS A

CORE ACT

by Carol Ann Weber

W

hen was the last time you considered your core? Turns out, the strength and stability of those muscles located in the middle of your body can be a critical indicator of your overall health and well-being, as well as an important determinant of your functional age. In fact, core strength is a key measure of whether you are younger or older than your chronological age, based on your ability to function in everyday life.

CORE CONCEPTS When most people think about their core muscles, they typically just focus on their abs. Yet a strong core involves a girdle of muscles that span your upper and lower abs, your back, and your pelvis. These muscles include your: Erector spinae. The

erector spinae is a back muscle that helps you stand up straight after bending over.

Rectus abdominis. When

you bend forward, you use an abdominal

30

muscle called the rectus abdominis.

It’s known as the “six pack” muscle.

Obliques. Your

internal oblique and external oblique let you rotate or bend your trunk.

Transverse abdominis. The

transverse abdominis, which wraps around the front and sides of your trunk, stabilizes your pelvis.

Multifidus. The

multifidus in your back supports your spine.

Together, these muscles connect the four major extremities of your body, transferring energy from the upper body to the lower body and back and forth. They also help you accomplish all of the activities that you do every day.

THE BENEFITS OF A STRONG CORE A strong core provides many benefits to help you stay functional no matter what your age:

Body awareness. Becoming more self-aware of your body during your daily activities makes movement more seamless and allows you to correct movements that may otherwise lead to injury.

Better balance. Strengthening your core can help improve balance and stability. This helps you navigate uneven terrain and can lower your risk of falling.

Joint stability. Improving your core develops more stability in your knees, ankles, hips, and shoulders.

This can prevent injuries like sprained ankles and serious knee problems.

Agility. Core strength improves your reaction time and the ability to quickly change direction.

Helps prevent lower back pain.

Because your core supports your spine, strong abdominal muscles take the pressure off your back and help align your spine. This results in less lower back pain.

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6 MOVES FOR

A STRONGER CORE These exercises train your pelvis, lower back, hips, and abdominal muscles to work together to improve your core strength and stability. Add them to your regular workout at least twice per week.

Leg Raises: Lie flat on your back with your legs extended and hands at your sides or tucked underneath your hips for extra support.

Slowly raise your legs, keeping them together and as straight as possible, until the soles of your shoes are facing the ceiling. Slowly lower your legs back down.

Don’t let your feet touch the floor; instead, keep them hovering a few inches above the mat. Repeat for 10 reps and work your way up to three sets.

Dead Bug: Lie on your back with your arms extended straight up towards the ceiling, and your legs raised with your knees bent at a 90° angle. Lower your right arm and left leg at the same time until they are hovering just above the floor, then return to the starting position.

Then do the same with the opposite limbs.

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LIFESTYLES

Plank: Lie face down on a mat with your forearms on the floor in front of you.

Extend your legs behind your body and rise up on your toes.

Keeping your back straight, tighten your core. Hold the position for 30 to 60 seconds (or as long as you can).

Walking Lunges: Stand with your feet hip-distance apart with your hands on your hips. Engage your core and take a wide step forward with your right foot. Bend both knees and lower your back knee toward the floor. Press firmly through your right heel and extend your right knee to stand as you lift your left foot from the ground. Step through with your left foot and continue moving forward with each lunge, alternating sides as you do. If needed, pause at the top of each lunge before continuing.

Keeping your core engaged throughout the entire exercise, complete 15 to 20 reps.

Half Kneeling Wood Chop: Start on your knees and then step one leg a few feet in front of the other, foot flat on the floor and knee bent at 90 degrees.

Hold a light dumbbell (you can also use a large can from the pantry) by the knee that's on the floor. Grasp both ends of the weight. Bring the weight diagonally up toward the ceiling on the opposite side of your body, twisting your abs as you do.

Keep your hips facing forward— only your core muscles should be rotating. Bring the weight back down to starting position. Do 10 reps on one side, and then repeat on the other side.

Bicycle Crunch: Lie on your back with your knees bent and your feet planted hip-width apart on the floor. Place your hands behind you head, elbows pointing out to the sides. Engage your core. Lift your bended right knee toward your chest while simultaneously extending your left leg, keeping it a few inches off the floor. Lift your left shoulder and upper back, bringing your left elbow toward your right knee.

Then tap your left shoulder on the floor and simultaneously switch your legs. Continue alternating elbows and knees. Gradually work up to three sets of 8 to 12 reps.

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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MEDICINE CHEST

ESSENTIAL

SINUS RESCUE When your sinuses are acting up, there’s no mistaking the symptoms. From painful pressure to postnasal drip, sinusitis can make you feel miserable day and night.

Along with the throbbing headache, you may be dealing with thick yellow or green mucus, a sore throat, and even intense pain in your ears and teeth. Luckily, you can count on powerful, proven plant remedies and a time-tested practice to clear up those sinus passages without making you drowsy, jittery, or dried out.

Whether you’re suffering from acute or chronic sinusitis, these natural solutions will bring quick, safe relief.

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Eucalyptus: Eucalyptus has long been a common go-to for clearing up congestion—and for good reason. Along with its ability to open airways and relieve clogged sinuses, eucalyptus oil fights the bacteria and viruses that can cause sinusitis. It has also been used traditionally to treat seasonal allergies, asthma, bronchitis, and pneumonia.

Eucalyptus oil contains potent plant chemicals such as cineole and limonene, which are known for their antimicrobial and anti-inflammatory capabilities.

Studies show that cineole thins mucus, opens air passages, and restores free breathing. In a 10-day clinical trial, cineole relieved bronchitis symptoms and reduced acute coughing fits after just four days. Another human study found that cineole quickly and dramatically lessened sinusitis symptoms, including headache, sinus pressure, congestion, and runny nose. Other clinical trials have seen similar results, making concentrated eucalyptus oil a top choice for fighting off sinus infections naturally. Look for an oil from Eucalyptus radiata for the most beneficial balance of healing compounds.

Myrtle: The leaves of this evergreen shrub provide a healing oil with strong antibacterial, antiseptic, and antiinflammatory properties. This medicinal herb contains dozens of plant compounds such as cineole, pinene, and limonene, which offer proven healing effects. Myrtle has been used as a traditional medicine staple as far back as ancient Greece to treat a wide variety of conditions including diabetes, diarrhea, rheumatism, and insomnia. Modern research tells us that myrtle has strong antioxidant, antiviral, antibacterial, liver-protective, and anti-inflammatory properties.

It is especially effective against respiratory and sinus infections, bringing quick and lasting relief.

This herb’s sinus-soothing powers include breaking up mucus and improving expectorant activity. In one large clinical trial, bronchitis patients who took myrtle got better more quickly and completely than those taking a placebo, and their results were superior to patients taking pharmaceutical drugs.

When myrtle teams up with eucalyptus, your sinuses get a double dose of congestion-clearing benefits that start to work immediately. One study found that combining these plant oils can get mucus moving quickly, so you can feel better faster.

Another study found that an herbal medicine containing these two powerhouses effectively reduced symptoms in people with chronic bronchitis. Together, eucalyptus and myrtle take on the causes and symptoms of sinusitis, without the side effects common to over-the-counter decongestants and expectorants.

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Oil of Oregano: Oregano is best known as a savory flavoring for Mediterranean cuisine, but this humble herb packs a surprising medicinal punch. It’s been used to treat dozens of diseases since the days of ancient Rome and Greece, and now modern science has caught on to its safe, effective properties.

Oregano’s benefits come from several potent plant compounds including carvacrol, thymol, and rosmarinic acid. Thymol brings powerful antifungal activity, and rosmarinic acid is well-known for delivering strong antioxidant protection.

But carvacrol is the real superstar and is responsible for much of oregano’s healing power. Carvacrol possesses antioxidant, antimicrobial, anti-inflammatory, anticancer, and pain-relieving properties.

Its antibacterial actions are so strong that it is even effective against antibioticresistant bacteria such as MRSA (methicillin-resistant Staphylococcus aureus) and E. coli, a common cause of sinusitis.

Carvacrol has also been shown in animal studies to reduce inflammation and pain. One study found that oil of oregano worked just as effectively as opioid painkillers to relieve pain, but without any of the negative side effects linked to prescription pain medication.

That makes oil of oregano a perfect choice for treating sinusitis and relieving the intense pain that Know comes with Your Oils inflamed To enjoy their full sinussinuses. relieving benefits, you’ll need to take concentrated food-grade plant oils— rather than the more commonly found essential oils that are not safe for internal use. Concentrated plant oils act as potent medicines when they’re prepared using correct plant species and processed properly to be safe for internal use. These oils are up to 100 times more concentrated than dry herbs, supercharging the powers of their active ingredients.

Neti Pot: No matter the cause of your sinus problems, an ancient practice called nasal irrigation can bring quick relief.

The basic idea: Rinsing out your sinuses flushes out irritants, relieves dryness, and clears clogged sinus passages so you can breathe freely again. People have been using neti pots—which look like tiny teapots with long, slender spouts that fit snugly in your nostrils—as nasal irrigation vessels for centuries. Here’s a quick guide to getting the most relief from your neti pot.

START with a clean, dry neti pot.

FILL IT with a gentle homemade saline

solution: Combine 1 cup of lukewarm filtered or distilled water with one-half teaspoon each of salt and baking soda.

TILT YOUR HEAD sideways over a sink at about a 45-degree angle.

INSERT THE NETI POT SPOUT GENTLY into your top nostril, and tip

it so that the solution slowly flows into that nostril and out through the other.

Keep going until the neti pot is empty.

REMOVE THE NETI POT from your nostril, pick up your head, and take a deep breath through both nostrils (have a tissue handy for this part).

REPEAT THE PROCESS through your other nostril.

To get the best results from your neti pot procedure, keep these tips in mind: • Breathe through your mouth while using the neti pot.

• Don’t use water straight from the tap.

Use distilled water instead.

• Stick with lukewarm/room temperature water rather than hot or cold.

• Use your neti pot once or twice daily to clear up congestion.

• Clean and dry your neti pot thoroughly after each use.

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D E C O D E

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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 widely used and important supplemental ingredients.

l: minera

Iron

WHAT IT IS:

Iron is an essential mineral for transporting oxygen throughout the body. It must come from dietary or supplemental sources.

MAIN USES:

Women who are menstruating, pregnant, or nursing are at an increased need for this nutrient.

Children also need adequate iron for proper growth. Along with zinc, iron aids in the production of erythropoietin (EPO), a hormone that helps the body create red blood cells and heal muscle injuries.

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WHERE IT COMES FROM: Iron

is found in a number of food sources including beef, broccoli, legumes, liver, quinoa, shellfish, spinach, and tofu.

WHAT TO LOOK FOR:

A preferred form is bisglycinate chelate bound to the amino acid glycine. It is readily absorbed and easy on the stomach. Talk to your healthcare practitioner if you suspect your iron levels are low.

TYPICAL DOSAGE:

Men: 8 mg daily.

Women of childbearing age: up to 18 mg daily.

Children: up to 10 mg daily.

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Vitamin A

WHERE IT COMES FROM:

Vitamin A is found in a number of carotenoid-rich food sources, including kale, sweet potatoes, carrots, spinach, and mustard greens.

Animal sources, like eggs or shrimp, provide vitamin A in the form of retinoids.

WHAT TO LOOK FOR: Vitamin

A in retinyl forms, like retinyl acetate or retinyl palmitate.

This ensures consistent levels of the nutrient.

Beta-carotene, a “pro-vitamin A,” needs to be converted by the body before it can provide adequate levels of vitamin A, and some individuals may have a difficult time converting beta-carotene.

TYPICAL DOSAGE:

2,500 to 5,000 IU of retinyl acetate or palmitate daily.

WHAT IT IS:

Vitamin A is a description of a variety of nutrients types, including “provitamin A,” more commonly known as betacarotene.

MAIN USES:

Vitamin A is essential for proper vitamin D absorption.

This is critical since vitamin D affects the heart, brain, and bones. Vitamin A is also required by the immune system for strong macrophage and natural killer cell action. One study found that patients treated with vitamin A following surgery saw an increase in lymphocytes— white blood cells that help prevent infection.

However, vitamin A may help modulate the immune system, too.

Another clinical study found that it reduced the activity of T lymphocytes that would otherwise attack the myelin sheath of nerve endings in patients with multiple sclerosis.

cal: botani

Comfrey

WHAT IT IS:

Comfrey is an herb that has been traditionally recommended to treat pain, burns, bruises, and even broken bones. In fact, one of the plant’s common names was knitbone.

WHERE IT COMES FROM: Comfrey

(Symphytum) is found throughout Europe, Asia, and North America.

WHAT TO LOOK FOR: A topical

MAIN USES: As a topical cream to relieve sore muscles and sprains, heal skin abrasions and burns, and reduce joint swelling. Three compounds in comfrey are associated with its actions: allantoin helps regenerate damaged tissue, choline aids in the recovery of injured blood vessels and nerve endings, and rosmarinic acid inhibits inflammation.

TYPICAL DOSAGE:

Can be applied as needed.

cream made from the stems, leaves, and flowers of a special variety of comfrey called Symphytum x uplandicum Nyman, also known as Trauma Comfrey.

This plant was developed to be free of compounds called pyrrolizidine alkaloids (PAs).

PAs can be toxic to the liver if taken internally.

Because Trauma Comfrey is PAfree—and uses only the aboveground parts of the plant—this comfrey cream has been tested in human studies and is safe for adults and children ages 4 years and up.

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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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s l e v e L C A1

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Balanc •Healthy Blood Sugar •Insulin Function ism* •Carbohydrate Metabol

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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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.

Berberine Balances Blood Sugar

THE STUDY ABSTRACT:

Efficacy of berberine in patients with type 2 diabetes mellitus.

Berberine has been shown to regulate glucose and lipid metabolism in vitro and in vivo. This pilot study was to determine the efficacy and safety of berberine in the treatment of type 2 diabetes mellitus patients. In study A, 36 adults with newly diagnosed type 2 diabetes mellitus were randomly assigned to treatment with berberine or metformin (0.5 g 3 times a day) in a 3-month trial. The hypoglycemic effect of berberine was similar to that of metformin. Significant decreases in hemoglobin A1C (from 9.5%+/-0.5% to 7.5%+/-0.4%, P<.01), fasting blood glucose (from 10.6+/-0.9 mmol/L to 6.9+/-0.5 mmol/L, P<.01), postprandial blood glucose (from 19.8+/-1.7 to 11.1+/-0.9 mmol/L, P<.01), and plasma triglycerides (from 1.13+/-0.13 to 0.89+/-0.03 mmol/L, P<.05) were observed in the berberine group. In study B, 48 adults with poorly controlled type 2 diabetes mellitus were treated supplemented

with berberine in a 3-month trial.

Berberine acted by lowering fasting blood glucose and postprandial blood glucose from one week to the end of the trial. Hemoglobin A1C decreased from 8.1%+/-0.2% to 7.3%+/-0.3% (P<.001). Fasting plasma insulin and homeostasis model assessment of insulin resistance index were reduced by 28.1% and 44.7% (P<.001), respectively. Total cholesterol and low-density lipoprotein cholesterol were decreased significantly as well.

During the trial, 20 (34.5%) patients experienced transient gastrointestinal adverse effects. Functional liver or kidney damages were not observed for all patients. In conclusion, this pilot study indicates that berberine is a potent oral hypoglycemic agent with beneficial effects on lipid metabolism.

Source: Yin J, Xing H, Ye J. Metabolism.

2008;57(5):712–717.

WHAT IT MEANS TO YOU:

If you have elevated fasting glucose— a higher than normal amount of sugar in your bloodstream even when you haven’t been eating—you could be on the track for type 2 diabetes. High blood sugar is considered fasting blood glucose that is in the 100 to 125 mg/dL range, which is considered a pre-diabetic level. When fasting blood glucose numbers are higher than that, you have diabetes.

Fortunately, a natural compound called berberine can help you return your blood sugar numbers to a healthy range.

In this clinical study, berberine lowered fasting and postprandial (after eating) glucose levels from the beginning of the trial to the end of the three-month study. It lowered A1C levels from 8.1 percent to 7.3 percent and reduced fasting plasma insulin by 28 percent. Berberine also lowered the insulin resistance index by 44 percent. Triglyceride levels dropped as well. The results were similar to the group treated with metformin, a commonly used prescription drug for type 2 diabetes.

One of the ways berberine can help reduce overall blood sugar levels is by stimulating glycolysis—the process of releasing the energy from sugars. That means the sugar is used for fuel by the mitochondria (a cell’s “energy engine”) rather than overloading the bloodstream or being converted into triglycerides.

Additionally, berberine may inhibit alpha-glucosidase, an enzyme that slows the absorption of carbohydrates in the digestive system.

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LIFESTYLES

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Educational

Ask for these FREE booklets at your local health food store

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 inflammation 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 40

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.

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.

DOWNLOAD ANYTIME at goodhealthlifestylesmagazine.com or issuu.com

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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.

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