Good Health Lifestyles - July 2021

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GET YOUR GRILLLIFESTYLES ON! PAGE 28 Good Health TM

SUMMER 2021

LIFESTYLES

EE

TM

WHAT TO LOOK FOR

IN A MULTI

(And why you need one!)

MEET YOUR

MICROBIOME! PAGE 20

Get Smart

5 NUTRIENTS FOR BETTER BRAIN POWER

SOOTHE PAIN NATURALLY WHY CHOLESTEROL

FOCUS ON

YOUR FASCIA PAGE 32 VOLUME 8, ISSUE 0721

STILL MATTERS

1

Good Health TM

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—President and Founder of EuroPharma Maker of the Terry Naturally Dietary Supplements ®

®

Clinical Essentials Supports: TM

• Vibrant Energy, Mood, and Stamina • Immune System Strength • Bone and Collagen Structure • Heart and Arteries • Antioxidant Defense • Metabolism and Blood Sugar Balance*† Try it for

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LIFESTYLES

Clinical Essentials

™

30 Key Nutrients You Can’t Live Without

Premium Ingredients You Won’t Find in Every Multiple When you’re looking for a daily multiple, it can be tough to decide which one is best. There are plenty that promise convenience, but can you really get the nutrients you need in just one tablet or capsule a day?

Plus, how reliable are the ingredients… what should you look for?

Clinical Essentials can help you answer those questions. After all, the benefits of any multivitamin are only as strong as their ingredients.

What Makes Clinical Essentials Different? Premium Ingredients!

INGREDIENT

SUPPORTS

WHAT MAKES CLINICAL ESSENTIALS BETTER?

Active B-Vitamins

• Daily Energy • Cardiovascular Health • Stamina • Metabolism*

Standard B vitamins must be converted into a usable form by the liver after they’ve been absorbed in the digestive tract, which limits their usability. Clinical Essentials provides B vitamins in the active forms your body needs.*

Calcium, Magnesium, Zinc, Copper, Manganese, Chromium, Molybdenum, Vanadium

• Cardiovascular Health • Healthy Bones • Immune System Strength • Metabolic Health*

Some multivitamins cut corners by using mineral forms that aren’t easily utilized in the body. Clinical Essentials provides superior minerals with The Real Amino Acid Chelate System (TRAACS™). TRAACS bind minerals to easily absorbed amino acids, so you get their full benefits.*

Full Tocopherol Family of Vitamin E

• Cardiovascular Health • Immune System Strength • Cellular Strength*

Many formulas provide only d-alpha tocopherol as vitamin E. But research shows that you need the full family—like vitamin E found in food—for the best benefits.*

Vitamin D3

• Healthy Bones and Teeth • Immune System Strength • Mental Well-Being • Cognitive Function*

D3 is the form that the body naturally synthesizes.

Some formulas provide Vitamin D2, also known as “ergocalciferol,” but it needs to be converted by the body into vitamin D3.

TRAACS™ is a trademark of Albion Laboratories, Inc.

It’s the quality, potency, and premium ingredients that make the difference for optimal daily health.* Get the most from your multiple! †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.

EuroPharmaUSA.com MONEY-BACK GUARANTEE 3

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LIFESTYLES

contents

12 FEATURES 16

Ways to Maximize 3 Your Multi

What to look for to boost wholebody health.

20 Master Your Microbiota Tips to optimize your bacterial balance.

28

32

IN EVERY ISSUE

DEPARTMENTS

8 News

12

34 Hot

You Can Use

Stop Acute Pain Fast!

Topics

Natural ways to ease the ouch.

36 Decode

Your Supplements

38 Research

HEALTH MAKEOVER

Roundup

GOOD EATS

14

IN DEPTH

Achieve Healthy Cholesterol Levels

Healthy alternatives to statin drugs.

26

INSIDE ANIMAL HEALTH

Guard Against Fleas & Ticks

28 Grill Happy!

Healthy family favorites for your next backyard BBQ.

Keep Fido protected all summer long.

30

ALTERNATIVE MEDICINE CHEST

Keep Your Mental Edge Smart supplements for better brain power.

4

30

32

FITNESS

Fascia Fitness

Maintain mobility with this easy fascia tune-up.

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LIFESTYLES

DISCOVER EVERYDAY ENERGY — with —

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Delivers 7X more rare, noble ginsenosides††, shown to be 17 times more absorbable†

e Available in Capsul and

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LIFESTYLES

EDITOR'S CORNER Hippocrates noted that “all disease begins in the gut” nearly 2,500 years ago. Turns out, he wasn’t far off. Modernday science reports that the bacteria in your gut—known as your microbiota—truly do influence nearly every aspect of your health. Want specifics on how to optimize the bugs in your belly? Check out Dr. Holly Lucille’s tips on page 20.

Another way to maximize your health is with a daily multivitamin-multimineral supplement. Dr. Jacob Teitelbaum unpacks why you need to add a comprehensive multi to your daily supplement routine and what to look for to ensure you’re getting the most bang for your buck.

One tasty way to protect your health all summer long is by leveling up your grill game. Forget the hot dogs and burgers! We’re offering some healthy grill tips and a trio of delicious recipes on page 28.

In this issue we’ll also talk about all-natural ways to soothe acute pain—the kind that comes from an injury or medical procedure. Plus, we’ll take a fresh look at cholesterol. Where should your levels be and what are the safe and effective alternatives to bring it into a healthier range? Find out on page 14. We’ll also focus on healthy brain boosters and why taking care of your fascia is important for an active life at every age. So kick off your shoes, soak up some rays, and let’s make this your healthiest summer yet!

Yours in health and happiness,

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

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

VISIT OUR WEBSITE:

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

ViewALL ISSUES on www.Issuu.com

GHL257_07_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

6

ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

EVERY DAY can be a GOOD

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LIFESTYLES

HAIR DAY

Whether your hair is thinning or you’re just looking to sustain healthy growth, Hair Renew Formula® is the safe, effective solution. This award-winning formula combines millet seed oil with biotin to strengthen hair from the roots to the ends, making it noticeably softer, fuller, and more radiant.*

• ENERGIZES HAIR GROWTH AT THE FOLLICLE*

• NOURISHES THINNING HAIR*

• MAY REDUCE AGE-RELATED HAIR LOSS*

• SUPPORTS STRONGER, THICKER, HEALTHIER HAIR*

*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.

EuroPharmaUSA.com 7

MONEY-BACK GUARANTEE

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NEWS YOU CAN USE

THOSE WHO LIKE IT HOT LIVE LONGER

If you’re one of the many people who likes spicy foods, you could be extending your lifespan. A recent study in the Journal of the American College of Cardiology stated that people who ate chili peppers more than four times a week had a 34 percent lower risk of dying from cardiovascular disease, compared to those who rarely or never ate them. Capsaicin connoisseurs also benefited with a 23 percent drop in all-cause mortality. However, just dousing your food with hot sauce won’t suddenly make you healthier.

Instead, adding hot peppers to an already healthy diet can kick your protection up a notch.

Bonaccio M. Chili Pepper Consumption and Mortality in Italian Adults. Journal of the American College of Cardiology.

2019;74(25):3139–3149.

More than

9,500 people

are diagnosed with skin cancer every day in the U.S. Cancer Facts and Figures 2020.

American Cancer Society.

LIFESTYLES

BOOST BRAIN POWER WITH

DARK CHOCOLATE

Can eating dark chocolate really be good for brain health? Yes! Dark chocolate contains high levels of cocoa flavanols—small molecules found in cocoa beans—which have been found to improve mental fitness. Recently, in a trial of 18 people, 14 were shown to get a cognitive boost after consuming cocoa flavanols.

They had a stronger and faster brain oxygenation response and performed better on the most challenging cognitive tests, correctly solving problems 11 percent faster compared to baseline. But remember, it’s only dark chocolate (think 70 percent cocoa or greater) that provides benefits as other varieties with reduced flavanols had no effect.

Gratton G. Dietary flavanols improve cerebral cortical oxygenation and cognition in healthy adults.

Scientific Reports. 2020;10(1):19409.

ANTIMICROBIAL SOAP MAY DO MORE HARM THAN GOOD Antimicrobial cleansers are everywhere. But the truth is, they don’t really get your hands—or your house—any cleaner than good oldfashioned soap. In fact, these bug-busting cleansers may actually have a negative effect on your health. That’s because triclosan—the antimicrobial agent used in many hand and household cleansers—not only kills off the good bacteria your body needs, it can also wreak havoc on certain protective growth factors that guard against non-alcoholic fatty liver disease.

That could be a problem since antimicrobial cleansers are hard to avoid. Always check the back label for triclosan or the words “antimicrobial” or “antibacterial” when buying personal or household cleansers.

Tukey RH. Triclosan leads to dysregulation of the metabolic regulator FGF21 exacerbating high fat diet-induced nonalcoholic fatty liver disease. Proceedings of the National Academy of Sciences. 2020; 117(49):31259-31266.

HIGH BLOOD PRESSURE NOW, BRAIN DAMAGE LATER

High blood pressure may not just lead to cardiovascular issues later in life, it may also contribute to brain damage. In a report published in the European Heart Journal, researchers noted that high diastolic pressure, the bottom number which measures the pressure between heart beats, before age 50 was strongly correlated with a higher load of white matter hyperintensities (WMH) on MRI scans when older. WMH indicate blood vessel damage in the brain and they’re associated with an increased risk of stroke, dementia, physical disabilities, depression, and a decline in thinking abilities. So keep your blood pressure in check at an early age by eating a healthy diet with few salty/fatty foods, cutting caffeine, not smoking, and staying active.

Wartolowska KA. Midlife blood pressure is associated with the severity of white matter hyperintensities: analysis of the UK Biobank cohort study. European Heart Journal, 2020;ehaa756.

8

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LIFESTYLES

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

Vectomega® goes beyond other omega-3s.

It delivers omega-3s plus phospholipids and peptides to boost heart, brain, and eye health!*

High ratios of phospholipids Beneficial bioactive peptides EPA/DHA in the exact ratio required by the body Free from rancidity Freeze dried for freshness Patented process

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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.

MONEY-BACK GUARANTEE9

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NEWS YOU CAN USE

FORTIFY IMMUNITY WITH SUPPLEMENTS With today’s hectic lifestyles, it’s challenging to get all of the nutrients your immune system needs to perform at its best. Fortunately, a new study suggests that supplementation can effectively make up these deficiencies and bolster immune response. This was shown in a 12-week trial where older adults were split into two groups— one received a combination of a daily multivitamin, a zinc mineral supplement, and high amounts of vitamin C; the other received a placebo. Each group saw the same percentage of participants get sick. However, the supplement takers got well faster, averaging fewer than three sick days compared to more than six for their counterparts. They also had less severe symptoms.

For the best results, look for an immunity-focused multivitamin that contains key nutrients for the most support.

Gombart AF. The Effect of a Multivitamin and Mineral Supplement on Immune Function in Healthy Older Adults: A Double-Blind, Randomized, Controlled Trial. Nutrients. 2020;12:2447.

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LIFESTYLES

A LITTLE RESISTANCE GOES A LONG WAY Think spending hours weightlifting each week is the only way to get the cardiovascular benefits of strength training? According to Iowa State University researchers, you may only need about an hour per week of resistance exercise to get the full effects. After analyzing the data of nearly 13,000 adults, the researchers concluded that heart attack and stroke risk can be reduced by 40 to 70 percent in under 60 minutes of resistance exercise each week. There was no evidence that spending more than an hour in the weight room provided any additional cardiovascular benefits. What’s more, the study showed that resistance training alone has such positive effects on heart health, it fulfills the recommended guidelines for aerobic activity, too. A win-win!

Lee DC. Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality. Medicine and Science in Sports and Exercise.

2019;51(3):499-508.

Approximately 36 percent of older adults do not engage in any leisure-time physical activity.

Crombie IK. Why older people do not participate in leisure time physical activity: a survey of activity levels, benefits and deterrents. Age and Ageing. 2004;33(3):287-292.

Healthy People 2020: Physical Activity. Office of Disease Prevention and Health Promotion, U.S. Department of Health and Human Services.

EVERYDAY ACTIVITIES BOOST WELL-BEING

Ever notice a little burst of energy after walking up a flight of stairs? It turns out that doing everyday activities like taking the stairs or walking to work may actually make you feel better and enhance your well-being. This was determined after a seven-day study of 67 people, where researchers gauged the impact of everyday activity on alertness. They found that right after doing something physical, participants felt more awake, more alert, and had more energy. And those heightened feelings played a role in the well-being and mental health of those involved. So whether it’s some work in the yard or just a walk to the mailbox, those little everyday actions can help you feel healthier and happier.

Reichert M. A neural mechanism for affective well-being: Subgenual cingulate cortex mediates real-life effects of non-exercise activity on energy. Science Advances. 2020;6(45):eaaz8934

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LIFESTYLES

Feel Like Yourself Again with Thyroid Care TM

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EuroPharmaUSA.com MONEY-BACK GUARANTEE 11

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LIFESTYLES

STOP

ACUTE PAIN FAST!

by Jan McBarron, MD, ND

When you’re suddenly hit with pain, you want relief and you want it now!

Acute pain comes on fast—usually due to an injury—and it doesn’t stick around once the problem gets fixed.

But in the meantime, you want that pain to stop. The problem is, most over-the-counter (OTC) pain relievers come with potential side effects that could actually make you feel worse.

Luckily, Mother Nature has provided several safe and effective pain relievers that have been helping people manage acute pain for centuries.

COMMON CAUSES OF ACUTE PAIN

Acute pain can almost always be traced to a clear cause—usually some kind of injury. It starts suddenly and sharply, 12

sending your body a signal to pay attention because something’s gone wrong. Everything from a stubbed toe to a surgical incision delivers acute pain. And no matter what causes that pain, it starts with inflammation—your body’s natural response to damage.

Common causes of acute pain include: • Broken bones • Bruises • Cuts • Dental work • Muscle cramps • Overstretched tendons and ligaments • Sprains and strains • Surgery Fortunately, acute pain typically vanishes as soon as your body repairs

the problem. Until that happens, though, you need something to help reduce your pain so you can get on with your day.

WHEN PAIN RELIEF COMES WITH A HEAVY COST Pain medications may offer quick relief, but even the safest options come with potentially deadly side effects. Every type of pain medication—including OTC drugs—comes with its own list of warnings.

Here’s just a quick look at a few of the complications you could be faced with if you rely on pharmaceutical pain medications:

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• Opioids: addiction, sedation, respiratory distress • NSAIDs: heart attack, stroke, kidney damage, gastrointestinal bleeding • Acetaminophen: liver failure, death If you want to stop acute pain without risking nasty side effects, you have other options. You can safely treat acute pain with time-tested solutions that really work.

SIMPLE WAYS TO PREVENT ACUTE PAIN

If you’ve ever overdone it—exercising, shoveling snow, moving a sofa— your body registered a complaint in the form of scorching pain. Unlike accidents or surgeries, this kind of acute pain can be avoided. Some simple steps you can take to prevent the agony of acute pain include stretching before and after physical activity, strengthening the muscles in problem areas such as the lower back and around joints, and applying ice to painful areas immediately after an injury to reduce painful inflammation.

But sometimes, no matter how careful you are, you’ll end up suffering from acute pain. When that strikes, you can rely on natural solutions to ease your pain without the fear of dangerous side effects.

3 NATURAL PAIN RELIEVERS

Herbs and nutrients have been used for thousands of years to treat acute pain, and now we have scientific studies to back up their traditional use. These natural pain relievers have been found to provide the same benefits as pharmaceuticals without negative side effects. Plus, unlike pharmaceutical pain pills, you can use safely these natural pain relievers together. In fact, some combinations can enhance the overall effects, so you can feel better faster.

Curcumin. When it comes to pain relief, curcumin lands at the top of the list. A key compound found in turmeric,

LIFESTYLES

curcumin goes to work quickly to calm inflammation and quiet acute pain. It blocks an enzyme called COX-2 that sets off inflammation and pain after an injury. Research shows that curcumin can also reduce post-surgical pain and swelling. A 2019 pilot study published in the Journal of Complementary and Integrative Medicine found that curcumin significantly reduced pain severity following surgery. But since curcumin can be hard for your body to absorb, look for a highly bioavailable form known as BCM-95, which has been clinically studied for its ability to relieve pain quickly.

Boswellia. Boswellia offers a unique pathway to pain relief through its main compound, acetyl-11-ketobeta-boswellic acid (AKBA). Used in traditional Ayurvedic medicine, boswellia targets 5-LOX, a proinflammatory enzyme that triggers pain. A study published in the Indian Journal of Pharmacolog y showed that a single dose of boswellia significantly reduces the perception of pain.

Boswellia also works synergistically with curcumin. A 2020 clinical study found that a combination of boswellia and curcumin relieved acute pain as quickly and effectively as acetaminophen. Patients taking the herbal combo felt relief within one hour, with a significant reduction in their pain intensity. Check the supplement facts label to ensure boswellia is standardized to contain more than 70 percent AKBA. Black Sesame Seed Oil. Studies show that black sesame seed oil provides potent antioxidant and anti-inflammatory benefits. Used for centuries in traditional Taiwanese and Ayurvedic medicine to ease inflammatory pain, research published in the journal SpringerPlus reported that black sesame seed oil decreases immune cytokines that trigger inflammatory pain. Other studies have found that, used topically, sesame seed oil soothes muscle pain and speeds the healing of

ASHWAGANDHA— A surprising source of pain relief

Ashwagandha is typically associated with stress relief, but it also helps manage acute pain and helps to increase your body’s pain threshold.

In addition, ashwagandha decreases inflammation and interrupts the pain signals that are sent through the nervous system. A clinical trial published in the Journal of Ayurveda and Integrative Medicine showed that taking ashwagandha significantly reduced pain and stiffness in people suffering from knee pain, thanks to a compound called Withaferin A that blocks the COX pain pathway.

wounds and burns. Beyond this direct effect on inflammation, black sesame seed oil also helps carry and disperse fat-soluble nutrients like curcumin and boswellia to the site of injury, quickly relieving acute pain.

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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Good Health

IN DEPTH

TM

LIFESTYLES

50

Berberine

Achieve Healthy

CHOLESTEROL LEVELS No statins required!

The 411 on cholesterol is this—you need it to live. Here’s why: Cholesterol is a waxy, fat-like substance that plays a key role in the production of important hormones, like vitamin D, as well as feel-good neurotransmitters in the brain like serotonin and dopamine. It also helps create substances in the body that break down and digest foods properly.

Healthy Ratios

In many ways, cholesterol is your friend—unless your ratios are out of whack.

In general, the World Health Organization (WHO) has stated that a heathy range for total cholesterol should be between 220 and 240 mg/ dl. However, most doctors in the U.S. recommend total cholesterol be under 200 mg/dL. HDL (“good” cholesterol) should be at 50 mg/dL or higher, and LDL (“bad” cholesterol) should be between 60 and 130 mg/ dL. Triglycerides, which are another type of blood fat, should be 150 mg/ dL or less. Many people believe that the ratio between your good and bad cholesterol levels is all that matters, but the ratio between your triglyceride levels and your HDL is what’s truly important and should ideally be a ratio of 3. For example, a ratio of 150 mg/dL triglycerides to 50 mg/dL HDL would 14

be very good and indicate a lower risk of heart disease.

If your lipid levels are too high, your doctor may recommend a change in your diet or a statin medication. The good news is that you may be able to avoid filling that prescription by turning to some of nature’s powerful cholesterol-lowering medicines.

Grape Seed Extract

Grape seed extract can prevent the dangerous oxidation of LDL cholesterol. Oxidized LDL is one of the first steps on the road to a heart attack or stroke. A clinical trial found that taking OPC-rich grape seed extract after eating a high-fat meal prevented oxidation. Those not taking the supplement, however, experienced an unhealthy 150 percent increase in oxidation. Other studies suggest that grape seed extract can also lower total cholesterol by an average of 10.7 mg/ dL and LDL cholesterol levels by an average of 9.7 mg/dL. The most beneficial compounds in grape seed extract are the oligomeric proanthocyanidins (OPCs), which should be standardized to be small in size, making them highly absorbable.

For optimal benefits, look for a clinically studied, standardized, tannin-free French grape seed extract.

In clinical studies, berberine was found to help raise levels of HDL cholesterol.

It is also known for its ability to reduce unhealthy triglyceride numbers. In one clinical study, berberine reduced triglycerides by 35 percent in just three months. Another study showed that berberine decreased triglyceride levels by an average of 50 mg/dL in the same amount of time. When choosing a berberine supplement, look for a bark and root extract from Berberis aristata, also known as Indian Barberry.

Andro graphis

Andrographis—and especially its primary component, andrographolide—has been shown in scientific studies to safely lower total cholesterol, LDL, and triglycerides.

Best of all, it does this without causing the side effects that often arise in people taking statin drugs.

In one preliminary study, researchers found that andrographis reduced total cholesterol levels by as much as 24 percent. More recently, andrographis was found to prevent the accumulation of oxidized LDL particles (which are especially dangerous) inside arteries.

A clinical trial also found that andrographis extract was just as effective as gemfibrozil, a drug that reduces the amounts of fat produced by the liver in patients with elevated triglycerides. For ultimate cholesterol support, look for an andrographis extract that provides a total of 80 mg of andrographolides per serving.

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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 hosted

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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3 WAYS TO

LIFESTYLES

MAXIMIZE

YOUR MULTI

by Jacob Teitelbaum, MD

Y

ou try to do everything you can to stay healthy. You eat right, exercise, and keep your numbers where they need to be. But if you’re not taking a daily multivitamin-multimineral supplement, you aren’t giving yourself the best chance for abundant wellness.

Multivitamins act like nutrient insurance. When you take a highquality multi, you can feel confident that you’re providing your body with all of the nutrients it needs to thrive every day. The key, however, is to take the right multi—one that maximizes all of its benefits in every dose.

5 Reasons You Need to Take a Multi Your body works hard every day and needs a constant supply of nutrients to function properly. Every cell, organ, and system has its own daily nutritional requirements, and even

16

slight supply dips can have unexpected consequences.

Here are five key reasons you need to add a high-quality multi into your daily routine:

to grow the fruits and vegetables you eat has been seriously depleted over the past several decades. This means it can’t supply enough of the nutrients your body relies on to stay healthy.

Food processing removes half the vitamins and minerals in food, while leaving all the calories. In fact, this is the first time in human history where people are frequently both obese and malnourished at the same time! Also, like almost everyone, you probably don’t get the full recommended five to nine servings of fruits and vegetables every day. As a result, your nutrient supplies may be lacking.

The standard Recommended Daily Allowance (RDA) isn’t designed to measure the amount of individual nutrients needed for vibrant health. Rather, it offers up the bare minimum to avoid severe deficiency. So, even if you get your full RDA from food, that won’t be enough to prevent deficiencies all together— and it’s certainly not enough to fully sustain optimal health. Effective dosages may actually be double or triple the recommended RDA.

Even if you eat a textbookperfect diet, many foods that should deliver plentiful supplies of essential minerals—like magnesium and manganese—don’t. The soil used

Low-level vitamin and mineral deficiencies are increasingly common, especially if you eat a Western-style, vegetarian, or vegan diet. These minor deficiencies may

1.

2.

3.

4.

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cause a wide variety of symptoms, depending on which nutrients are falling short. The most common deficiencies include: • Iodine • Magnesium • Selenium • Vitamin B12 and other B vitamins • Vitamin D • Zinc Taking a daily multi can help you get enough of the essential vitamins and minerals you need to avoid the long-term health consequences of nutrient deficiencies.

Your body may not be able to fully absorb and utilize all of the nutrients from the foods you eat. A lot of things can affect nutrient absorption, from stress to chronic conditions like Crohn’s disease to aging. Minerals can be especially hard for your body to absorb, even under the best of circumstances. And if your body can’t absorb nutrients from foods, it can’t use them to keep functioning the way it’s supposed to. That’s why it’s crucial to take a multi, especially one that contains the most absorbable forms of vitamins and minerals.

5.

Each Body System Needs Specific Nutrients Your body needs a wide variety of vitamins and minerals every day in order to fulfill the needs of every cell, organ, and body system.

While your whole body needs the complete list of essential nutrients, each organ and system uses them in different ratios and amounts.

Here’s a quick look at just some of your body systems and their specialized nutrient requirements.

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Nervous:

For optimal physical, cognitive, and emotional health, your brain and nerves rely on the full range of B vitamins, vitamins E and D, and magnesium.

Cardiovascular:

Your heart and blood vessels need a full complement of nutrients to keep your blood circulating, and that includes plentiful amounts of vitamins E and K2, folate, potassium, and magnesium to maintain optimal heart efficiency and healthy blood pressure.

Skeletal: You probably

know that your bones and joints need calcium, but they also need minerals like boron, magnesium, manganese, zinc, and copper, as well as vitamins D and K2 to stay strong and healthy.

Meanwhile, for your muscles to stay strong and limber (instead of tight), magnesium and B vitamins are critical.

3 Ways to Maximize Your Multi Once you’ve decided to add a multi into your daily routine, you’ll want to choose a supplement that offers the greatest possible benefits for your body. That means looking for one that contains clinically effective dosages of each nutrient in its most effective form.

The three most important features of a health-promoting multi include: 1. BIOAVAILABLE VITAMINS: Your body uses a lot of vitamins every day, especially during times of stress—physical or mental. Some forms of vitamins are easier for your body to absorb and use than others, and you want to make sure your multi contains the most effective bioavailable forms, such as: • Active forms of B vitamins, which go to work immediately rather than needing to be first converted by your liver. Look for the active forms of vitamin B6, called P-5-P, vitamin B12, called methylcobalamin, and folic acid, called L-methylfolate.

Endocrine:

The system responsible for energy, metabolism, and hormones calls for a daily supply of vitamins A and D, along with iodine, selenium, and vanadium.

So when you do decide to take a multi, check to see that it includes all of the nutrients your body needs. You’ll also want to make sure your whole body truly can take full advantage of all of the nutrients it contains. To accomplish that, you’ll need a multi designed to deliver maximum benefits.

The Acid Test

It takes acid to break down minerals so your body can absorb them. When you produce less stomach acid, which can happen as you get older or if you use acid-suppressing medications, you can’t fully digest minerals.

This can lead to deficiencies. Chelated minerals require less acid during the digestive process, so your body can absorb more of the essential minerals you need.

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You Need Extra Immune Support A high-quality multi gives your body the tools it needs to thrive every day, but there are times when your immune system faces extra challenges. In those circumstances, you want to provide it with targeted support. That means delivering ample supplies of the key nutrients it needs to keep you protected against viruses and other infectious pathogens. You’ll want to stock up on these key nutrients for a robust, resilient immune function:

• Vitamin A , especially in the retinol form,

rallies key immune cells—including natural killer (NK) cells—when infectious threats are present. (Caution: Do not take over 8,000 units a day if you are or may become pregnant.)

• Vitamin C helps your immune system

protect every cell in your body against harmful bacteria, viruses, and other infectious threats.

• Vitamin D3 enhances immune-cell

function, manages healthy inflammatory responses, reduces your risk of developing infections, and offers special protection to your respiratory system.

• Vitamin E is known for delivering

powerful antioxidant protection that helps your cells block invading viruses and helps your immune system send the signals necessary to mobilize antibodies.

• Selenium strengthens cells so they can resist infection and activates your body’s most potent natural antioxidant enzyme, glutathione peroxidase.

• Zinc supports critical immune-cell function, including T-cells, B-cells, and NK cells, to protect you against viruses and bacteria.

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Your immune system is on call 24/7, and it needs support around the clock. This combination of supportive nutrients helps build up your immune system so it can keep you protected no matter the threats it faces.

• Vitamin D3 is the form of D already found in your body naturally. Many supplements contain vitamin D2, called ergocalciferol— the form created by plants, which is harder for your body to process.

• The full family of vitamin E. Vitamin E isn’t a single nutrient. It’s really a collection of compounds called tocopherols. Your body needs all of them to get the full benefits of this essential nutrient. Look for d-alpha mixed tocopherols rather than single-ingredient vitamin E. 2. CHELATED MINERALS: Your body may have a hard time absorbing most minerals from food, especially if you’re older, have digestive issues, or take antacids.

In some cases, your body may only be able to use one or two percent of the total minerals in your food. Chelated minerals can substantially boost that absorption by providing minerals in a way that your body can easily use them. It does this by creating a bond between a mineral and a substance, such as the amino acid glycine. The amino acid basically surrounds and transports the mineral so it’s easier for your body to absorb and process.

3. MULTIPLE DAILY DOSES: A oncea-day multivitamin and mineral supplement may provide all the nutrients you need but in a potency far less than what your body actually requires. Your body needs a steady stream of nutrients in the correct amounts throughout the day. So, taking a once-a-day multi doesn’t always make sense based on the way your body works. To get the most from your multi, look for one that supplies more than a single daily dose.

Even the best, most bioavailable multi works as a supplement, meaning it’s not designed to be your sole source of nutrients. It’s still important to eat a healthy, nutrient-rich diet, and to increase support for specific body systems whenever that makes sense for you.

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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MASTER YOUR MICROBIOTA

by Holly Lucille, ND, RN

D

id you know that your body is home to trillions of microorganisms? While it may sound strange, it’s true! Some of these microorganisms live on your skin and some in your mouth, but most inhabit your gut. Known as your microbiota, this microbial community is made up of various bacteria, viruses, parasites, and fungi. And just like any community, each person’s microbiota has its own unique characteristics. But unlike a community in your town, the characteristics of microbial communities are dependent on something called the microbiome, which is the complete set of genes within the microbes that live in and on your body.

Your microbiota and your microbiome are distinctively yours alone. They are based on where you live, your age and gender, what you eat, your overall health status, the amount of stress

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you’re under, and even what you touch in your environment. But even though, like your fingerprint, your microbial

profile is uniquely yours, we all share some common traits­—especially when it comes to the bacteria in your gut.

Good Bugs, Bad Bugs Your gastrointestinal tract contains more than 500 different strains of bacteria—both good and bad. Beneficial bacteria’s best-known role is their ability to protect against the harmful microbes that can make you sick.

One way they do this is by producing organic compounds, including lactic acid, hydrogen peroxide, and acetic acid, that increase the acidity in your intestine. This helps prevent the bad bugs from reproducing.

Your good bacteria also produce bacteriocin, a natural antibiotic that kills off harmful

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We Are More Microbial Than Human!

For every human gene in your body, there are 360 microbial genes. In fact, out of the 100 trillion cells that make up your body, only about one in 10 of those cells is actually human!

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microorganisms and enhances your immune system by boosting diseasefighting cells. In a nutshell, this means that the beneficial bacteria in your gut keep pathogens at bay and interact directly with your immune system to improve your overall health.

Ideally, your good and bad bacteria would naturally live in harmonious balance.

Unfortunately, this balance is often out of whack in the real world. And that means you need to send in reinforcements. Supplemental probiotics, when ingested properly, help to recolonize the digestive tract with friendly, beneficial bacteria, which fosters microbial diversity and improves the state of your microbiota.

The Science of Probiotics The two most prevalent types of probiotic bacteria that live in your gut are Lactobacillus, found in the small intestine, and Bifidobacterium, which resides in the large intestine. Not only do these two types of bacteria favorably alter the microbial balance in the intestines, they also promote good digestion and may help to ease the symptoms of some chronic digestive disorders.

take probiotics. Other research shows that probiotics can effectively reduce diarrhea among those undergoing radiation treatments for abdominal or pelvic cancer.

Another common malady improved by probiotics is irritable bowel syndrome (IBS). According to research, one specific human strain of bacteria called Lactobacillus rhamnosus fortifies the intestinal barrier and reduces IBS symptoms by up to 42 percent. Other studies point to the benefits of another human strain—Lactobacillus plantarum— for those with IBS. In a study published in the World Journal of Gastroenterolog y, 214 people with IBS received either a L. plantarum supplement or a placebo every day for four weeks. By the end of the study, those taking the probiotic showed a greater decrease in pain and bloating compared to those given the placebo.

But the benefits of this particular strain have been found to go well beyond the digestive tract. Other studies suggest that L. plantarum improves eczema symptoms and may even help protect your cardiovascular system.

Bifidobacterium bifidum is another human strain with multiple health benefits.

Studies show that B. bifidum not only improves the symptoms of IBS, it’s also been found to ease the symptoms of inflammatory bowel disease, optimize immunity, reduce allergies, improve cholesterol levels, and lower blood sugar levels.

Several large studies show that probiotics can reduce antibioticPick the Right Probiotic associated diarrhea by up to 60 percent.

A Cochrane Database When shopping for a probiotic review of 33 studies supplement, many people believe involving 6,352 a higher healthy bacteria children found count is better. So they that those who grab whatever product took probiotics supplies the highest proactively number. Product had less than potency is typically half the odds labeled with the number Your microbiome helps your of developing of Colony Forming body synthesize vitamins diarrhea while Units, or CFUs. CFUs and absorb nutrients. on antibiotics are live, viable cells that compared to can act on the microbiota. those who did not Although there is no

Did you know?

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recommended daily dose for probiotics, research suggests that you can safely take 20 billion live CFUs. Not only will this amount promote better general health, it’s especially important if you are taking antibiotics, have digestive problems, or suffer from Candida or frequent urinary tract infections.

However, your gut bacterial balance is much more than a numbers game.

Your health goals and whether or not the specific probiotic strains in a supplement will target those goals is critical. But regardless of the CFU count or the number of bacteria listed on the labels, what really matters is whether or not the bacteria is viable and able to survive the journey to the colon.

Some probiotic supplements require refrigeration to ensure viability.

However, many probiotics are now shelf-stable and can be stored at room temperature. While it would seem that refrigerated products are more likely to retain their potency, some nonrefrigerated probiotics—particularly those with specific technology to protect the bacteria from heat, light, and oxygen—can also remain alive for an extended period of time. To maintain potency, store shelf-stable probiotics in a cool, dry cabinet away from sunlight. And check the expiration date periodically to make sure your probiotic is still viable.

Beyond Probiotics While probiotics are definitely an effective way to boost your microbiome, it’s not the only way. Long before scientists discovered the bacterial wonderland of the human gut, Ayurvedic practitioners routinely prescribed herbs like turmeric, galangal, andrographis, boerhavia, Indian laburnum bark, gotu kola, cyperus, licorice, East Indian sarsaparilla, long pepper, chebulic myrobalan, 24

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Feed Your Beneficial Bacteria

Like any living organism, the beneficial bacteria that make up your microbiota need food to thrive. Prebiotics are a non-digestible type of soluble fiber that promotes the growth and proliferation of good gut bacteria. But preliminary evidence shows that prebiotics don’t just feed beneficial bacteria. They may also play an independent role in digestive health by doing the following: • i mproving antibioticassociated diarrhea • easing traveler’s diarrhea • soothing gastroenteritis • normalizing bowel function • improving colitis • reducing irritable bowel problems

Some probiotic supplements include prebiotics. Check the supplement facts label for one or more of the following prebiotic oligosaccharides: Fructo-oligosaccharides (FOS), inulins, isomaltooligosaccharides, lactitol, lactosucrose, lactulose, oligofructose, or transgalactooligosaccharides (TOS).

You can also boost your prebiotic levels by eating certain foods like apples, asparagus, bananas, garlic, leeks, and onions. Try to add at least one prebiotic food to every meal.

Indian tinospora, ginger, and curry tree leaf. These 14 herbs have a centuries-old reputation for supporting digestive health and easing everyday gastrointestinal problems. They were on to something—these herbs have been shown to provide antioxidant, antiinflammatory, and carminative benefits.

Recent studies show that these herbs also have a direct impact on the microbiota. In one of these studies, which appeared in the journal EvidenceBased Complementary and Alternative Medicine, researchers found that three of these herbs—turmeric, ginger, and long pepper—actually changed the gut microbiome. In their study, they noted that the herbs specifically promoted a strong shift in bacteria known to regulate metabolism. Other studies show that Ayurvedic herbs function as prebiotics as well. Plus, there’s evidence that some of these traditional herbs, like andrographis and licorice, help heal a compromised intestinal lining—a condition commonly known as leaky gut syndrome.

While helpful when used individually, their real digestive power comes when you combine them. Check supplement labels for a botanical blend that includes most—and preferably all—of these herbs. An added bonus? These herbs are safe and gentle so you can take them daily.

Adding these Ayurvedic herbs to a comprehensive probiotic supplement can support microbial diversity and a robust microbiota. This, in turn, can help keep you healthy from head to toe!

Holly Lucille, ND, RN, is an author, educator, and television and radio show host with a medical practice in California. An acclaimed expert in the field of integrative medicine, Dr. Lucille has a heartfelt passion for the individual wellness of all people. Visit her website at drhollylucille.com.

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Inside

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ANIMAL HEALTH GUARD AGAINST

FLEAS & TICKS!

by Carrie Donahue, DVM The number one recommendation when it comes to fleas and ticks?

Prevention! Depending on your lifestyle and where you live, however, that can be easier said than done.

Here are some natural ways to pursue prevention, along with some guidance if your pup encounters these potentially harmful pests.

HOW FLEAS AND TICKS FIND YOUR DOG Unfortunately, it only takes a small number of fleas to spark an infestation that can cause hair loss, irritated skin, and skin allergies. In some cases, fleas can also transmit parasites like tapeworm to your dog. Even the most meticulous yard can be invaded by mice, squirrels, and raccoons that often bring fleas with them. Feeding the birds in your backyard can also invite these unwanted guests.

What’s more, your dog can pick up a tick or two while being taken on a walk in the park or a hike through the woods. A tick bite can transmit diseases, cause anemia, and may even trigger a rare but serious condition in dogs called tick paralysis.

Just be aware that fleas and ticks aren’t always easy to spot since they hide in the skin’s folds and crevices. Because these pests can be hard to find, always do a thorough examination of your pet’s skin and coat 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.

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START WITH HEALTHY SKIN Consider a proactive approach to combat fleas and ticks. If your dog is already dealing with sensitive skin, adding the damage fleas and ticks can inflict will make things even worse.

Start strong by supporting sensitive canine skin with essential fatty acids from organic plant oils like flax, pumpkin, sunflower, and sesame. And don’t forget cod liver oil! This type of supplemental omega fatty acid formula added to your pet’s food can help maintain the normal moisture content of the skin. If your dog is also fighting seasonal allergies, bites from fleas or ticks can make things even worse.

Support your pet’s skin and coat by choosing a product that provides a full spectrum of omega fatty acids including omega-3, 6, and 9. Since these essential fats are not produced in a dog’s body, it’s important to add them to your dog’s daily routine.

BE READY Already dealing with flea and tick bites?

Turn to one of nature’s first remedies to address the discomfort, skin irritation, and itching. Known since ancient times to extinguish inflammation and encourage cellular repair, comfrey is now available in a topical cream for dogs without the pyrrolizidine alkaloids

(PAs)—compound that can be harmful to the liver. This unique variety of the plant, called Trauma Comfrey, is PA-free. The active phytochemicals in the plant safely work together to heal and bring relief by helping regenerate injured nerves, something that can happen with intense scratching from fleas and ticks. And don’t worry, Trauma Comfrey won’t harm a dog who licks it—a common occurrence with topical applications.

Remember, if you see a speck of dirt suddenly jump when you are petting your dog—your pup probably has fleas. And a hard black or dark brown spot likely signals a tick. Taking the time to examine your pet can help to catch these pest problems early. If you can’t properly remove a tick or if a flea infestation has become uncontrollable, 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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Because you should only feel

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Grill Happy!

Too hot to cook indoors? Fire up the grill with our healthy dinner ideas Nothing’s better on a hot summer night than dinner on the grill. But if you simply can’t face yet another burger, check out one of our healthy grilled alternatives that are bursting with flavor and nutrients.

Perfectly Grilled Spatchcock Chicken SERVES 6-8

Spatchcocking a chicken simply means removing the backbone from a whole chicken so that it lays flat.

The chicken then gets marinated overnight before throwing it on the grill. The result is the juiciest, most flavorful chicken you’ve ever tasted!

2 teaspoons Dijon mustard 2 cloves garlic, minced 1 teaspoon dried oregano ½ teaspoon dried thyme 2 tablespoons avocado oil ¼ cup lemon juice 1 tablespoon fresh lemon zest ½ cup chicken broth 1 3- to 4-pound whole chicken

In a small bowl, whisk the mustard, garlic, herbs, oil, lemon juice, and lemon zest together. Slowly whisk in the chicken broth. Set aside.

1

On a large cutting board, flip the chicken so the back is facing you. Using a pair of kitchen shears, carefully cut along one side of the backbone, then cut the other side. Remove the backbone. Cut a notch on either side of the breast bone so the chicken will lay flat.

2

Dry the chicken and place it in a large Ziploc bag. Pour the marinade over the chicken. Close the bag and refrigerate overnight, flipping the bag over periodically to ensure that every part of the chicken is bathed in the marinade.

3

Remove the chicken from the refrigerator 30 minutes before cooking.

4

Preheat the grill to medium-high heat. Place the chicken, breast-side down, on the grill and close the cover. Cook for about 10 minutes.

5

Using tongs, flip the chicken over and continue to cook, covered, for an additional 10-15 minutes or until the internal temperature reaches 165° F. 6

Remove to a clean cutting board and cut into 8 pieces.

Serve immediately. Store any leftovers in the refrigerator for up to three days.

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Per serving: Calories 309; Total Fat 6.6g; Carbs 0.8g; Protein 58g; Sodium 188mg; Sugar 0.2g 28

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Grilled Olive Oil Steak SERVES 4

Love lean, grass-fed beef ? Basting the steak in olive oil keeps the surface moist and adds a bit of healthy fat to your meal.

3 tablespoons extra virgin olive oil 1 sprig fresh rosemary 1 garlic clove, finely minced 2 8-oz. grass-fed New York steaks Salt and pepper, to taste Combine the oil with the herbs.

Let the oil sit for 30 minutes to marry the flavors.

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Preheat grill to medium-high. Bring the meat to room temperature.

2

Place the steaks on the grill and baste with the oil. Season with salt and pepper.

3

Grill the steaks to desired doneness, basting every couple of minutes.

Remove to a cutting board.

4

Let the steaks rest for 10 minutes, then slice. Drizzle with any remaining juices from the cutting board and serve.

5

Per serving: Calories 301; Total Fat 17.6g; Carbs 0g; Protein 34.4g; Sodium 101mg; Sugar 0g

If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.

4

Preheat the grill and heat to medium-high.

5

Thread the vegetables onto the skewers.

SERVES 8

2

6

Struggling to get the kids to eat their veggies? Serve them on a stick!

Prepare the marinade in a small bowl by whisking together all the ingredients except the vegetables.

3

Cut the vegetables into bite-sized pieces.

Place them into a large Ziploc bag and pour the marinade over the vegetables. Marinate for at least 4 hours or overnight, turning the bag occasionally.

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Grilled Veggie Kabobs

1

⅓ cup olive oil ¼ cup fresh lemon juice ¼ cup water 3 tablespoons Dijon mustard 2 tablespoons honey 2 cloves garlic, minced 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon dried parsley ½ teaspoon kosher salt ½ teaspoon freshly ground pepper 8 cups vegetables such as onions, mushrooms, bell peppers, zucchini, yellow squash, and cherry tomatoes.

Grill the vegetables until lightly charred and tender, turning occasionally and basting with remaining marinade.

Remove and serve with your favorite protein for the perfect summer side.

Per serving: Calories 119; Total Fat 8.7g; Carbs 11g; Protein 1.7g; Sodium 8mg; Sugar 7.8g

Healthier Grilling What’s the healthiest way to grill? Experts recommend grilling with gas. Here’s why: Although using a charcoal grill can amp up flavor, charcoal briquettes produce hydrocarbons and tiny soot particles that pollute the air and can aggravate heart and lung problems. What’s more, cooking on a charcoal grill imbues your meat with two carcinogenic molecules: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). In addition to grilling with gas, you can make your backyard barbeque even healthier by marinating meat before cooking and by lowering the temperature to prevent charring your food.

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ALT ERNATIVE

MEDICINE CHEST

KEEP YOUR MENTAL EDGE

If you’re past the age of 40 you may feel like your mental skills aren’t quite as sharp as they once were. It’s not your imagination. According to researchers at the University of Minnesota, the brain’s information-processing speed peaks around the age of 18. And short-term memory is strongest at age 25 before it begins to decline at age 35.

But all (including your memory) is not lost! Here are five clinically proven herbs that can increase your brain power, starting today.

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LIFESTYLES

Rosemary: This woodsy-scented herb has a long history for improving memory—with good reason. Recent studies show that rosemary can protect against the degeneration of neurons by boosting antioxidant activity within the brain. That, in turn, has the potential to improve memory in both older people and those with traumatic brain injury. During one double-blind trial, 80 people were assigned to consume water spiked with rosemary or a placebo drink before taking part in a series of computerized cognitive tests. Using near-infrared spectroscopy, the researchers noted that those drinking the rosemary water not only had an uptick in cognitive function, their brains utilized oxygen more efficiently.

Another study of 28 seniors found that low to moderate doses of rosemary improved memory speed. But the researchers noted that, when it comes to supplemental rosemary, more isn’t necessarily better since those getting a high dose actually experienced impaired memory. Simply sniffing rosemary essential oil was shown to improve short-term memory in a group of 53 high school students. While inhaling rosemary essential oil is likely safe, do check with your doctor before taking it in supplemental form since rosemary can interact with some medications, including blood thinners, ACE inhibitors, and diabetes drugs.

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Korean Red Ginseng:

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Sage: Sage has been shown to enhance cognition, memory, and mood. Studies report that sage also protects against dementia and other neurodegenerative problems by shielding brain cells from oxidative stress and the damage triggered by the accumulation of beta-amyloid proteins. In a four-month randomized, double-blind study of 42 patients with mild to moderate Alzheimer’s, those taking sage experienced significant improvements in their cognition compared to those taking a placebo. Sage also increases levels of neurotrophins—specialized proteins that help brain cells survive and function properly. At the same time, this herb decreases levels of a potentially damaging enzyme called acetylcholinesterase. While generally safe, consult your health care provider if you are taking blood pressure or anti-seizure medications.

Best known for its adaptogenic properties, Korean red ginseng is one of the most well researched herbal remedies for enhancing cognition, even in later life. The secret to Korean red ginseng’s brainboosting capabilities are ginsenosides, compounds with powerful antioxidant and anti-inflammatory actions. The herb is so effective that animal studies have shown it promotes the growth of new neurons. How does that translate to people? Human studies have found that Korean red ginseng can have a beneficial impact on cognition, as well as memory and mood. In one clinical trial published in the Journal of Ginseng Research, researchers found that participants taking a highdose ginseng supplement scored significantly better on cognitive tests than those taking a placebo. Another eight-day study found that a daily dose of ginseng improved feelings of calmness while also improving math skills. But to get all the benefits from these ginsenosides, they must first be converted to “noble” ginsenosides by the beneficial bacteria in your gut.

The problem is, your body’s ability to convert regular ginsenosides to noble ones isn’t always efficient.

There is, however, one proprietary form of Korean red ginseng that contains noble ginsenosides that don’t need to be converted. Listed on labels as HRG80, this ginseng is hydroponically grown and then steam-cooked using traditional Korean methods. The resulting noble ginsenosides are readily absorbed by the body and seven times more concentrated than typical Korean red ginseng supplements.

Rhodiola: Rhodiola is an adaptogenic nootropic—an herb that improves cognition, memory, and learning. And because it’s an adaptogen, it also protects the brain from the adverse effects of stress. In fact, one month-long study of 101 people found that 400 mg of rhodiola daily produced significant improvements in the symptoms of stress, such as fatigue, exhaustion, and anxiety. Other studies suggest that rhodiola might help alleviate brain fog and improve mental speed and executive function. The reason for many of these brainboosting benefits come from rhodiola’s strong antioxidant and anti-inflammatory properties, as well as its ability to increase blood flow in the brain. A recent clinical trial found that rhodiola also boosts brain plasticity—the ability of your brain to adapt and recover from damage.

Curcumin:

Derived from the curry spice turmeric, curcumin is a powerful antiinflammatory and antioxidant compound with the ability to readily cross the blood-brain barrier. That means it can directly benefit the brain. According to findings in the journal GeroScience, curcumin can protect against cognitive impairment by reducing oxidative stress and inflammation in the brain. Other research has shown that curcumin also improves blood flow within the brain.

Curcumin is so powerful that preclinical studies report that it can inhibit the amount of beta-amyloid plaque—one of the key risk factors for Alzheimer’s disease—that accumulates in the brain.

But one drawback to most curcumin supplements is that they are not well absorbed by the body. Fortunately, one highly absorbable form of curcumin was found to prevent cognitive decline compared to a placebo in one year-long clinical trial. Listed on labels as BCM-95, this proprietary curcumin is blended with turmeric essential oil containing ar-turmerone complex for optimal absorption.

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fitness

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LIFESTYLES

the blood, improves circulation, and boosts lymphatic drainage throughout the body.

EXERCISE 1: Thoracic

Extension (with foam roller)

Fascia Fitness The secret to maintaining flexibility and mobility for life

by Carol Ann Weber Have you ever noticed how cats stretch when they wake up or change position? They are not just stretching their muscles, they are stretching their fasciae. Maybe that’s the real secret to having nine lives.

WHAT IS FASCIA? Fascia is fibrous connective tissue, mostly comprised of collagen, that surrounds your bones, muscles, tendons, ligaments, organs, and blood vessels. Everything that separates and gives shape to the body and muscles is fascia. There are three main types of fascia: The superficial fascia layer lies under the skin and can be elastic and rigid at the same time. It remains tight, even when you gain and lose weight.

The deep fascia that wraps around muscles, nerves, blood vessels, lymph nodes, and organs is called myofascia.

The deep fascia on bones is called periosteum. Its structure and elasticity depend on tasks and location, and it is less elastic than the superficial variety.

This makes it less adaptable to change and slower to heal.

Visceral fascia surrounds all the organs, holding them in place.

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1. Lying on your back on the floor, place foam roller under your upper back. Interlock your fingers and place them under your head.

2. Slowly roll back and forth 10 times, holding for 3 seconds between reps.

EXERCISE 2:

FASCIA AND OVERALL HEALTH When fascia is healthy, it is flexible and supple. It ensures smooth movement between bones and muscles, stabilizes the shape of your body, and holds your internal organs in place.

Because fasciae connect with each other, they help your body repair from injuries quickly. They also have many neural connections that send messages to the brain regarding movement, posture, balance, and muscular tension. When fascia is functioning well, it impacts the lymphatic system’s efficiency, and vice versa.

Forward Fold Stretch

However, when fascia becomes unhealthy—as a result of injury, lack of exercise, constant stress in the body, insufficient hydration, or poor nutrition— it can cause reduction in mobility, back and joint pain, muscle pain, stiffness, and a loss of flexibility and range of motion.

In some cases, it can also lead to poor posture, loss of balance, reduced muscle strength, increased vulnerability to injury, sleep deprivation, and a depressed immune system.

1. Stand in the middle of an open door.

2. Place forearms on each side of doorframe, lower arms parallel to your shoulders.

3. Gently lean forward into the doorway until you feel a stretch through the front of the chest and shoulders. Only go as far as comfortable.

4. Deep breathe as your chest continues to open. Hold position for 30 seconds.

5. Repeat.

FASCIA FITNESS EXERCISES Keeping your fascia healthy requires regular exercise (minimum three to four days per week), stretching, good nutrition, and consistent hydration.

Foam Rolling: Also known as selfmyofascial release, a foam roller acts like a deep-tissue massage. It smooths out and hydrates the fascia, oxygenates

1. Stand with feet hip-width apart, toes pointing forward.

2. Reach hands behind you, arms straight, fingers interlaced.

3. Keeping a flat back, bend at the waist, shifting your hips backward until you feel a stretch down the back of your legs.

4. As you bend forward, raise your arms toward the ceiling. Only go as far as is comfortable. Hold for 30 seconds.

5. Repeat.

EXERCISE 3:

Chest Stretch in Doorway

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.

Good Health TM

WELCOME TO

LIFESTYLES

Are you ready to learn how anyone can use natural medicines, safely and effectively, to improve their health? You’ll love TTN Publishing, my newest endeavor to bring you cutting edge research on powerful health-supporting botanicals. Simply search “Terry Lemerond” on Amazon and you’ll see all the books I’ve co-authored with top alternative doctors from around the world. These educational books, supported by powerful scientific research, contain all the information you need to live a life of vibrant health.

In Good Health, Terry Lemerond

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Available online and at your local health food store.

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33

t o Hopics T

What’s buzzy in the world of natural health Waking Up to Circadian Wellness

People are more sleep-deprived than ever before. In fact, nearly one-third of Americans aren’t getting the sleep they need to support good health. But instead of investing more time and money into sleep apps or prescription sleep aids, consumers are now turning their attention to circadian wellness.

Circadian wellness is a practice of tuning into your 24-hour wake-sleep cycle, more commonly known as your biological clock. This phenomenon focuses on getting high-quality, restorative sleep by sleeping at the right circadian time, paying attention to light and dark cues in relation to sleeping. But circadian wellness doesn’t stop with sleep. It also involves keeping consistent meal times and exercise schedules. For those who find it difficult to get into a habit of healthy sleep cycles, a nightly melatonin supplement can help!

Immune Health Remains Front and Center 34

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LIFESTYLES

Travel Trends Toward the Great Outdoors

Last year’s shifting travel restrictions have changed the way people think about their vacations. While travel was once about experiencing other cultures, meeting new people, and experimenting with exotic cuisines, for many people, it has shifted to slower, nature-based activities like camping, paddling, hiking, and cycling.

Not only do these activities provide a natural way to remain socially distant, many people have found solace in nature during the stress of the past year and a half. As a result, there is new value being placed on being in the great outdoors and experiencing healing and relaxation in the wilderness.

Home Is Where the Wellness Is

Home wellness is hot! Whether it’s a new pathogen-killing air purifier, online workouts, or virtual healthcare appointments.

2021 has found many of us making both big and small shifts in our home environments to make them more healthcentric. Home wellness runs the gamut from the simplest of daily practices, like opening windows to improve air flow, to major, high-tech improvements like installing cuttingedge devices to remove micro-organisms, viruses, and bacteria from clothing.

As 2021 continues, consumers are becoming savvier on any and all ways to promote their immune health. Dietary supplements that have seen a surge in popularity include vitamins A, C, D, and E, elderberry, Echinacea, melatonin, probiotics, and zinc. Consumers have also developed a new understanding of how certain

Blue-Light-Blocking Glasses: Fad or Fact-Based?

With more time than ever being spent in front of screens, blue-light-blocking glasses have seen a surge in popularity for people hoping to prevent the effects of digital eye strain, including headaches, dry eyes, and restless sleep. Though fashion friendly, do these frames live up to their marketing hype or are their sales based more on fad than facts? According to a feasibility study conducted by a team of U.S. and U.K. researchers, donning a pair of blue-lightblocking glasses at least three hours before going to bed improved both sleep and mood in as little as two weeks. While more research needs to be done, investing in a pair of these glasses may be an easy and affordable way to counteract the disruptive effects of the electronics we’re exposed to every day.

foods and beverages can affect their energy levels, stamina, strength, and ability to fight off viruses and disease. In many ways, shoppers have changed how they’re choosing the foods they eat, with a new focus on reading labels to understand what they should eat and what they should avoid to maintain optimal health.

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D! N A R B IN M U C R U C G IN L L E S THE #1 Curcumin

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35

D E C O D E

Good Health

YO U R S U P PLE ME NTS

N: V ITA MI

Your favorite health food store has plenty of supplements. But trying to figure out which nutrient is the best— decoding them—can be tricky. Here is a codebook for three widely used and important supplemental ingredients.

L: MINER A

Magnesium

TM

MAIN USES:

Magnesium strengthens your heart and arteries, helps prevent migraines, promotes focus and clear thinking, builds bones and teeth, and speeds recovery from exercise.

Magnesium is naturally found in spinach, chard, broccoli, avocado, kiwi, bananas, almonds, cashews, salmon, halibut, brown rice, and yogurt.

WHAT TO LOOK FOR:

Magnesium bisglcyinate chelate, a bioactive form bound to the amino acid glycine for better absorption.

TYPICAL DOSAGE LEVEL:

100 to 400 mg daily.

36

BOTANICAL:

Grape Seed Oligomeric Proanthocyanidins (OPCs)

WHAT IT IS:

There are various forms of Vitamin B6, including pyridoxine, pyridoxal-5phosphate, and pyridoxamine.

MAIN USES:

WHERE IT COMES FROM:

B6

(Pyridoxamine)

WHAT IT IS:

Magnesium is an essential mineral for mental wellbeing, daily energy, a healthy heart, bone density, and strong joints.

LIFESTYLES

Pyridoxamine may help a variety of conditions, including diabetes, heart disease, cognitive impairment, chronic kidney disease, and schizophrenia.

That’s because it reduces levels of advanced glycation end products (AGEs). High levels of AGEs create excess inflammation and oxidative damage.

TYPICAL DOSAGE LEVEL:

10 mg to 50 mg daily.

WHERE IT COMES FROM:

Vitamin B6 is present in bananas, spinach, walnuts nuts, eggs, tuna, turkey, and beef, just to name a few sources. The pyridoxamine form is naturally synthesized in the body from pyridoxal5-phosphate (P-5-P), so boosting levels of that form of B6 provides a natural way to get more pyridoxamine to work.

WHAT TO LOOK FOR:

Pyridoxamine may be a challenge to find as a supplement, but you can easily boost your levels of B6 with one of its components— pyridoxal5-phosphate (P-5-P). Look for P-5-P combined with bioavailable magnesium and zinc, which act as synergistic minerals.

WHAT IT

Specific compounds from grape (Vitis vinifera) seed that have been recognized for their health benefits.

IS:

WHERE IT COMES FROM:

Generally from the same types of grapes cultivated in vineyards.

MAIN USES:

Research shows it reduces high blood pressure, improves overall cardio health, protects vision, stops lung inflammation, and reduces tumor size.

Preliminary research suggests that a specific French grape seed extract (VX1) may help guard against cancer by inhibiting cancer growth, eradicating cancer stem cells, and may help to prevent cancer recurrence.

WHAT TO LOOK FOR:

A standardized grape seed that provides easily absorbed, tannin-free OPCs. Make sure it is verified to be 100 percent authentic; some OPC supplements are adulterated, so it pays to be selective.

TYPICAL DOSAGE LEVEL:

150 mg to 400 mg of tanninfree grape seed extract.

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Research Roundup Ayurvedic Adaptogen Combo Boosts Brain Activity

THE STUDY ABSTRACT:

Dimpfel W, Schombert L, Keplinger-Dimpfel IK, Panossian A. Pharmaceuticals (Basel). Effects of an Adaptogenic Extract on Electrical Activity of the Brain in Elderly Subjects with Mild Cognitive Impairment: A Randomized, Double-Blind, Placebo-Controlled, Two-Armed Cross-Over Study.2020 Mar 14;13(3):45.

BACKGROUND: The current and potential uses of adaptogens are mainly related to treatment of stress-induced fatigue, impaired cognitive function, mental illness, and behavioral- and age-related disorders. However, clinical evidence regarding the efficacy of adaptogens is limited. The primary aim of this study is to determine whether a combination of adaptogenic plant extracts from Andrographis paniculata and Withania somnifera (Adaptra Forte) could be used as effective and safe treatment for impaired cognitive, memory, or learning ability functions and sleep disorders.

METHODS: The changes in electroencephalogram (EEG) frequency ranges in 17 different brain regions, psychometric tests of cognitive performance, as well as standard questionnaires of 38

LIFESTYLES

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

assessment of mood and sleep were measured after single and repeated administration of Adaptra Forte or placebo for four weeks and after a two-week treatment-free follow-up period within a randomized, doubleblind, placebo-controlled, twoarmed cross-over study.

RESULTS: Adaptra Forte significantly improved cognitive performance in the d2-Test for attention and the concentration performance test after four weeks’ treatment, and was positively correlated with increases in δ and θ power in the quantitative EEG compared with placebo during cognitive challenges.

CONCLUSION: The results of this study suggest that Adaptra Forte exhibits a calming and anxiolytic effect without sedation, and is associated with overall stressprotective activity.

WHAT IT MEANS TO YOU:

Andrographis and ashwagandha are well known herbs that have been used for centuries in Ayurvedic practice. As adpatogens, both herbs can moderate the mind and body’s response to stressors, helping people stay more focused, resilient, and physically energetic.

In this clinical study, a combination of andrographis and ashwagandha improved focus and reaction time in men and women at an average age of 64 with mild cognitive impairment.

The blend of andrographis and ashwagandha was compared to a placebo using three different

assessments, including cognitive performance, questionnaires of mood and sleep, and electroencephalographic (EEG) measurements of brainwave activity.

The adaptogen combo significantly improved cognitive performance as measured by the d2 Test of Attention and the concentration performance test after four weeks of treatment.

This timed test tracks the scanning speed and accuracy of individuals as they cross out any letter “d” with two marks around it. And each letter d is surrounded by similar letters, like p and b, as well as other “d”s with different numbers of marks.

In self-reported sleep questionnaires, there were significant improvements in sleep quality and the feelings of restorative sleep compared to placebo.

And, results of a Profile of Mood State (POMS) questionnaire found that the herbal combination gave individuals a “thirst for action.” The results of the EEG showed significant changes in regions of the brain associated with calm and focus.

Good Health TM

LIFESTYLES

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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.

Boost Your Immunity Whether you’re trying

to protect against cold and flu season or a more serious illness, Dr. Alex Panossian provides an easy-to-follow blueprint for building up your body’s defense system naturally.

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.

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.

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!

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.

40

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Series

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Love Your Love Life Are you among the 43

percent of women or the 31 percent of men suffering from problems in the bedroom? Good Health Lifestyle’s editor-in-chief Kim Erickson explains why sexual dysfunction occurs and helps you uncover effective, all-natural ways to get your love life back on track, starting today!

Melatonin: The mighty molecule for optimal health Melatonin may be best known

for promoting sleep, but it turns out this hormonelike compound can provide a host of other surprising health benefits. Check out our tips for getting the most out of your melatonin supplement, from your brain to your immune system and more!

Prevent & Reverse Type 2 Diabetes Are

you among the 1 in 10 Americans looking for allnatural 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!

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 overthe-counter and prescription drugs.

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.

The Ultimate Guide to Optimal Digestion Everyone suffers from occasional

digestive upset. When you do, you want relief fast!

This comprehensive guide provides the lowdown on natural solutions that can ease both everyday and chronic digestive problems safely and effectively.

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