Good Health Lifestyles - Fall 2021 by Good Health Lifestyles

LIFESTYLES DELICIOUS WAYS TO QUELL HARMFUL INFLAMMATION PAGE 28 Good Health TM

FALL 2021

LIFESTYLES

SPECIAL ISSUE:

Immune Health SIDESTEP RESPIRATORY INFECTIONS NATURALLY PAGE 20

MELATONIN: SURPRISING IMMUNE BENEFITS & MORE!

SUPPLEMENT SECRETS FOR

BETTER BONES

TOP 5 COLD & FLU

PROTECTORS

DISCOVER OUR BEST COLD WEATHER WORKOUT TIPS PAGE 34 VOLUME 8, ISSUE 0921 1

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LIFESTYLES

Is the American Diet Letting You Down?

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

Clinical Essentials Supports: TM

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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.*

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• 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.

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†Supports healthy levels already within normal range. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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LIFESTYLES

contents

FEATURES

38 Decode

16 The Magic of Melatonin 12 surprising reasons to supplement.

40 Research

20 Knock

Out Upper Respiratory Infections

6 herbs to help you breathe easier.

GOOD EATS 28

ook to Beat C Inflammation!

Your Supplements

Roundup

DEPARTMENTS 12

HEALTH MAKEOVER

4 Natural Powerhouses for Nerve Pain

Common causes and solutions.

36 Hot

Topics

Strong Bones Made Simple

Ways to build a healthier skeleton. 26

INSIDE ANIMAL HEALTH

Keep Your Dog Healthy During the Holidays Food do’s and don’ts for Fido. 30

ALTERNATIVE MEDICINE CHEST

5 natural ways to survive the season.

IN EVERY ISSUE You Can Use

IN DEPTH

Cold & Flu Prevention and Relief

A day’s worth of anti-inflammatory recipes.

8 News

FITNESS

Easy, Breezy Fall Workouts

Our top tips for coolweather workouts.

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LIFESTYLES

Feel Like Yourself Again with Thyroid Care TM

™*

• Thick, lustrous hair • Energy and mood • Healthy metabolism and weight management† • Enhanced focus and concentration • Strong cellular defense^ • Healthy hormone levels†† for overall well-being!* Your thyroid works hard. Give it some extra support with Thyroid Care, a one-of-a-kind formula that provides key nutrients to support proper thyroid hormone production. Take it daily to experience added energy, beautiful hair, and healthy weight management†— all the things that make you feel like a new YOU.*

NOW wiuithm Selen

†In conjunction with a healthy diet and exercise regimen. ^Protection from oxidative stress and damage. ††Supports healthy levels already within normal range.

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

EuroPharmaUSA.com MONEY-BACK GUARANTEE 5

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LIFESTYLES

EDITOR'S CORNER It’s that time of year again when the weather cools and infectious bacteria and viruses abound. While Covid may not be grabbing the headlines like it did in 2020, there are plenty of other pathogens that can make you sick. Our special Immune Health issue is chock full of practical info to help you sidestep these seasonal threats. For instance, because autumn is prime time for respiratory infections, Dr. Teitelbaum will give you the 411 on six herbs that can help keep upper respiratory issues at bay. You can also check out page 30 for additional nutrients to add to your fall wellness arsenal. We’ve also got the lowdown on melatonin—a hormonelike compound best known for inducing zzzz’s. But better sleep just scratches the surface of this remarkable nutrient’s many benefits, including its ability to enhance your immunity! Flip to page 16 for all the intel. Staying well, however, entails more than just strengthening your defenses. It’s also important to make sure you have a healthy inflammatory response—and that starts with the foods you eat. “Cook to Beat Inflammation” provides an entire day’s worth of recipes that help tame chronic inflammation so you can be your healthiest self ever! In this issue we’ll also talk about ways to stop nerve pain and prevent osteoporosis. Plus, we’ll provide cold-weather tips to power up your workouts and your immune system. So take a break from this busiest of seasons to focus on your health, starting today!

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EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels Michele Cagan COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Jan McBarron Dr. Lynn Wagner Dr. Holly Lucille Dr. Jacob Teitelbaum Dr. Carrie Donahue Carol Ann Weber EDITORIAL OFFICES

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

VISIT OUR WEBSITE:

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

ViewALL ISSUES on www.Issuu.com

Yours in health and happiness, GHL257_10_2021

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

Kim Erickson EDITOR-IN-CHIEF

ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

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LIFESTYLES

ALL THE POWER OF

elderberry ViraPro Elderberry Immune Blend* ™

The ViraPro difference: Clinically studied Haschberg Austrian Elderberry (Sambucus nigra) to support a healthy immune system.* Our elderberry is verified authentic, never adulterated, and standardized to deliver powerful benefits!*

Including: Vitamin A • Vitamin C • Vitamin D • Vitamin E • Zinc • Selenium *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

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NEWS YOU CAN USE

LIFESTYLES

SOME FRUITS AND VEGGIES ARE BETTER THAN OTHERS

Mom knows best—eating your fruits and vegetables every day is important. But not all fruits and vegetables are created equal, according to a recent study. Unfortunately, staples like potatoes, corn, peas, and other starchy fare were not shown to reduce the risk of death or chronic disease, said scientists. Instead, green, leafy vegetables rich in beta carotene and vitamin C, such as spinach, kale, and carrots, showed the most benefit to overall good health. As for fruits, those packed with vitamin C and beta carotene, like berries and citrus, were the most effective at preventing poor health outcomes. But do try to avoid fruit juices since they’re often loaded with sugar and lack that all-important fiber found in whole fruit. Wang DD. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. 2021;143:00-00.

SOCIAL CONNECTIONS

DEFEAT DEPRESSION

Depression can be extremely debilitating, yet little is known about how to prevent it. This is what led researchers at Massachusetts General Hospital to seek out any factors that can limit disabling depressive episodes. Through the course of their study, the team found that social connection has the most prominent protective effect against developing the blues. They concluded that the ability to visit with family and friends, as well as confide in others, may be the best medicine for those dealing with despair. Though it may be a challenge to stay socially connected these days, making an effort to interact with the people in your life can have a positive impact on your mood and keep you from falling into depression. Choi KW. An exposure-wide and mendelain randomization approach to identifying modiﬁable factors for the prevention of depression. The American Journal of Psychiatry. 2020;177(10):944-954. 8

74.3 percent OF AMERICAN ADULTS OVER AGE 60 TAKE A DIETARY SUPPLEMENT. National Center for Health Statistics, National Health and Nutrition Examination Survey, 2017–2018.

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.

HYPERTENSION SPEEDS COGNITIVE DECLINE

High blood pressure isn’t just a risk to your cardiovascular health. It may also accelerate cognitive impairment later in life. According to results recently published in the journal Hypertension, having high blood pressure at any age boosts the odds for declines in memory, verbal ﬂuency, attention, and concentration. In the study, adults with uncontrolled hypertension tended to experience a notably faster reduction in memory and global cognitive function than those who had their blood pressure in check. And since nearly half of American adults have blood pressure issues, these results highlight the importance of diagnosing and controlling hypertension at every age to prevent or slow down a decline in mental capacity. Teles De Menezes S. Hypertension, Prehypertension, and Hypertension Control Association With Decline in Cognitive Performance in the ELSA-Brasil Cohort. Hypertension, 2020;77(2):672-681.

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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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NEWS

LIFESTYLES

YOU CAN USE

VARIED ACTIVITY BOOSTS MENTAL HEALTH

ENVIRONMENTAL TOXINS LINKED TO CARDIOVASCULAR DISEASE

Environmental toxins can have a big impact on your cardiovascular system. This was reinforced during a review of scientific literature published in BMJ, where researchers again saw a strong association between heavy metal contaminants found in the environment and CVD. The study, which included nearly 350,000 participants who participated in 37 unique trials, showed that exposure to toxins like arsenic, lead, cadmium, and copper pose a significantly increased risk of coronary problems. Regrettably, completely avoiding these pollutants may be impossible. However, there are things you can do to minimize exposure. Not smoking, changing the air filters in your home, and using a water filtration device can help lessen the effects of toxic metals. Chowdhury R. Environmental toxic metal contaminants and risk of cardiovascular disease: systematic review and metaanalysis. BMJ. 2018;362:k3310. 10

Is your current exercise routine not giving you the same mental boost it once did? Change it up! New research shows that doing different activities provides the most benefits to your psyche. After observing the GPS movements of 106 participants experiencing mental difficulties, researchers noticed that the more people moved and the more varied their movements, the greater their sense of well-being. So when the same old exercise routine gets monotonous and boring, try doing something new and challenging. Lift heavy things one day, attend a yoga class the next, then take a hike or a bike ride over the weekend. Performing a range of physical movements makes staying active interesting and keeps you engaged—all to the benefit of your mental health. Gloster AT. The spatiotemporal movement of patients in and out of a psychiatric hospital: an observational GPS study. BMC Psychiatry, 2021; 21(1):165.

31.6

percent of adults get

insufficient sleep Centers for Disease Control and Prevention, Health Behaviors of Adults: United States, 2011–2014. Adult Health Behavior Tables: National Health Interview Survey, 2011-2014, Tables SLP-2CCdc-pdf.

BLEEDING GUMS MAY INDICATE A VITAMIN C DEFICIENCY Do your gums bleed when you brush? While your first thought might be gum disease, it could be something deeper—a vitamin C deficiency. The correlation was noticed when researchers discovered that the bleeding of gums upon gentle probing was associated with low vitamin C levels in the bloodstream. The fix? Simply increasing your daily dose of vitamin C can help reverse bleeding issues. The best way to do this is by filling your diet with foods like kale, bell peppers, kiwis, and citrus, but adding a daily vitamin C supplement to your regimen works too.

Hujoel PP. Bleeding tendency and ascorbic acid requirements: systematic review and meta-analysis of clinical trials. Nutrition Reviews. 01 February 2021.

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LIFESTYLES

Life is better with a healthy sex life *

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

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

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NATURAL POWERHOUSES FOR NERVE PAIN

by Jan McBarron, MD, ND If the burning agony of nerve pain disrupts your life with sudden shock attacks, you will try almost anything to make it stop. Nerve pain, officially called neuropathy, is almost always chronic. And unlike other types of pain that you can trace back to an obvious source, nerve pain can flare up at any time. When it does, you need to calm and soothe your jangled, burning nerves just to get through the day. But prescription drugs do not offer much relief and come with many unwanted side effects. Luckily, targeted nutrients and powerful plant extracts can ease your painful symptoms and help set your frayed nerves on the path toward recovery.

LIFESTYLES

NERVES SEND PAIN SIGNALS—AND SOMETIMES THEY GET IT WRONG Your nerves send signals back and forth between your body and your brain. When your brain gets a message from your nerves, it replies by telling your body what to feel and how to act. For example, if you step on a nail, your nerves send pain signals to your brain. Your brain then tells you to pick up your foot. Chronic nerve pain works differently. Your nerves send random pain signals to your brain for no clear reason. This type of pain is usually caused by nerve damage and tends to worsen over time. Plus, because nerve pain is not like other kinds of pain, it usually does not respond to pain medication. That can make it much harder to find relief— unless you take advantage of natural

solutions that can tame the pain and help your nerves heal. NERVE PAIN FEELS DIFFERENT Nerve pain does not feel the same as other kinds of pain. Knowing its unique characteristics can help identify it so you can treat it properly. Unlike regular pain, nerve pain can be described as: • Electric • Shooting • Shocking • Burning • Jolting It can also trigger numbness, tingling, or the feeling of pins and needles, especially in your hands and feet. In addition, things that would not normally cause pain, such as brushing your hair, pulling on a T-shirt, or touching

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something cold, can trigger nerve pain. These painful experiences all flow from misfiring nerves, which may be caused by some quite common conditions.

COMMON CAUSES FOR NERVE PAIN

Nerve pain can make you feel like you’re going crazy, especially because it seems to come out of nowhere. But most chronic nerve pain can be traced back to one of these five common sources: 1. Diabetes is a leading cause of

nerve pain. Known as diabetic neuropathy, it occurs when chronic high blood sugar levels damage nerves.

2. V aricella zoster virus (the

virus that causes chickenpox and shingles) can trigger a form of nerve pain called postherpetic neuralgia, or PHN.

3. N erve injury caused by

inflammation or a pinched nerve around nearby bones, muscles, or connective tissue can lead to severe shooting pain in your arms and legs.

4. P eripheral artery disease

decreases blood flow. This can damage nerve cells and trigger nerve pain and numbness.

5. Chemotherapy can affect nerve

cells, causing them to send erratic pain signals.

LIFESTYLES

Of course, knowing the source of your pain will not make it feel better. Luckily, you can count on four natural solutions for nerve pain relief.

N UTRIENTS TO EASE NERVE PAIN

These four proven solutions help calm the shocking pain and repair the misfiring nerves to offer you much needed relief naturally. Alpha lipoic acid. This potent antioxidant helps soothe frayed nerves to offer pain relief, helps nerves repair, and possibly slows or stops the progression of neuropathy. Alpha lipoic acid also helps your body manage blood sugar, potentially preventing diabetes-related nerve damage. One clinical study published in the Journal of Internal Medicine Research found that 300 mg of alpha lipoic acid taken twice daily for just 40 days significantly reduced nerve pain and improved the quality of life in patients with painful diabetic neuropathy. Benfotiamine. Nerve health depends on B vitamins, especially thiamin, which is also known as the watersoluble form of vitamin B1. To give your body a stronger B1 boost, you’ll want the longer-lasting, fat-soluble version of this essential nutrient: benfotiamine. This special form can raise thiamin levels in the blood by up to 500 percent and maintain that level for significantly longer than its watersoluble cousin. That is a game changer

when you’re suffering from nerve pain, because benfotiamine has been clinically proven to reduce the pain and tingling caused by diabetic neuropathy. Boswellia. Inflammation exacerbates nerve pain, so you will want to include one of nature’s most powerful antiinflammatory botanicals: boswellia. Most of boswellia’s anti-inflammation activity comes from a unique compound known as AKBA, a potent boswellic acid. Preliminary animal research published in Neural Regeneration Research demonstrated that AKBA promotes nerve regeneration, and this can help minimize nerve pain signals. For the best results, look for a boswellia extract listed on labels as either BOS-10 or BosPure—a proprietary form of the herb that is standardized to contain at least 10 percent AKBA. Magnesium. This well known essential mineral plays a role in virtually every cellular function, making it crucial for maintaining health and wellness. But magnesium also has a less known, but equally important function: it helps turn down the volume on pain, both reducing both its intensity and your pain sensitivity level. According to a 2020 study published in the journal Nutrients, magnesium calms special cells called NMDA receptors that stimulate and transmit nerve pain. That is how magnesium offers nerve pain relief stemming from a variety of conditions, including diabetic neuropathy and PHN.

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. 13

IN DEPTH

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Vitamin D3 is a hormone-like nutrient that is also vital for bone health because it transports calcium from the blood directly into the skeleton. While some people believe that sun exposure provides plenty of vitamin D, modern lifestyle factors (like wearing SPF and sun-protective gear) can actually prevent you from absorbing enough vitamin D for optimal health, and especially bone health. Supplementing with this important nutrient is vital in the fight against osteoporosis.

STRONG BONES MADE SIMPLE No bones about it—osteoporosis is a serious and widespread disease that affects approximately 10 million Americans. Are you at risk?

by Lynn Wagner, MD

The word osteoporosis literally translates to “porous bones.” In fact, on x-rays, healthy bones appear to be white while bones affected by osteoporosis show up as spotty looking and almost seethrough. Yet, osteoporosis is considered a “silent” disease, meaning it develops slowly over many years without causing pain or other symptoms. For some people, the first sign of osteoporosis comes in the form of a break or fracture, which often means the disease has already reached an advanced stage. The good news is there are a number of ways to enhance the bone-building process in your body. These measures can help prevent osteoporosis, stall its progression, and even help avoid dangerous falls and fractures that can come along with the disease. With the right combination of exercise, supplements, and diet, it’s possible to support healthy bones for life.

Bone-Building Exercise

Bones are living tissue that respond to regular exercise by becoming stronger. Weight-bearing and resistance activities are the most important types of exercise for building and maintaining bone strength. Walking, 14

hiking, weightlifting, playing tennis, and dancing are all weight-bearing exercises that people of all ages and fitness levels can enjoy. Activities that increase flexibility, like yoga and Pilates, pack a double punch for osteoporosis support. The resistance moves help build bone strength in key body parts like knees, hips, wrists, and the spine, while poses that help stretch and elongate muscles can increase mobility around your joints and bones. These mind-body exercises also help sharpen your balance and coordination—a major bonus for helping prevent the risk of future falls and fractures.

Strengthen with Supplements

Silica helps oversee the bone-building process in the body by bringing more calcium into the bone matrix and holding it there. Scientific research shows it can improve calcium absorption by an impressive 50 percent! Silica is also required to produce collagen. This matters because collagen lays down the framework for calcium to build upon and gives your bones flexibility and strength.

Strontium can also have a tremendous effect on bone density. This powerful mineral strengthens bones by boosting the formation of healthy bone cells, while also slowing down the removal of old bone cells. Clinical studies also show strontium can help build density in the vertebrae. Just make sure you don’t take it at the same time you take a calcium supplement. Both minerals use the same pathway in the intestinal tract, so taking them together can reduce the amount you’ll absorb.

Fortify Through Foods

As with any disease-prevention plan, the food you eat is of utmost importance for protecting against osteoporosis. Calcium-rich foods like milk, cheese, yogurt, and almonds are important for supporting a strong skeletal system. For optimal support, you’ll also want to load up on foods that deliver bone-building Vitamin K, like kale, spinach, and other dark, leafy greens. Other healthy foods heavy in bone-building nutrients include broccoli, Brussels sprouts, oranges, coldwater salmon, and poppy seeds. After working in the ER for 10 years, Lynn Wagner, MD, noticed a huge gap in healthcare. While understanding the need for Westernized medicine, she knew a pill or procedure wasn’t the answer to every problem. After experiencing the benefits of alternative healing for herself, she wanted to offer the same benefits to her patients.

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Melatonin – Surprising Benefits Beyond Sleep

The production of melatonin depends on your body’s response to light and dark. When daylight begins to dimmish, the retina in your eyes sends a signal to the pineal gland, telling it to trigger melatonin production. This, in turn, regulates your sleep-wake cycle and your core body temperature. Melatonin also increases antioxidant

hen you hear the word “melatonin,” you might automatically think about sleep. After all, melatonin is the hormone-like compound that helps you nod off at night by regulating your circadian—or sleep-wake—cycle. But if you think melatonin is only good for catching some zzzz’s, you’re missing

BONUS BENEFITS

Melatonin’s ability to enhance your immune system while helping to protect your brain and heart make it a smart addition to your daily supplement routine. But it turns out that this sleepenhancing compound can also offer a multitude of other benefits. RELIEVES TINNITUS Tinnitus, or ringing in the ears, is a common problem for millions of people. But scientists at the University of Texas have found that melatonin was 150 times more effective than pharmaceuticals at decreasing tinnitus. 16

Meet Melatonin Melatonin is produced by your body from the amino acid tryptophan and the neurotransmitter serotonin. Technically known as N-acetyl5-methoxytryptamine, melatonin is primarily created by a small peashaped gland in the brain known as the pineal gland.

by Holly Lucille, ND, RN

Melatonin’s

out on a host of other health benefits, from your head all the way down to your toes!

MAY PROTECT AGAINST DIABETES New evidence suggests that the natural age-related decrease in melatonin may be linked to the development of type 2 diabetes. In one study, women with low levels of melatonin had more than twice the risk of developing type 2 diabetes, even after body weight and diet were taken into consideration. In animal studies, diabetic rats treated with melatonin experienced improved liver function and appeared to be protected against insulin resistance.

IMPROVES SLEEP Melatonin’s ability to improve sleep is its bestknown benefit. Prolongedrelease melatonin has been shown to be safe and effective for people suffering from insomnia. In one study of people age 55 and older, melatonin greatly improved sleep quality and daytime alertness. Other research reports that supplementing with melatonin can help you fall asleep and stay asleep by improving your total sleep time.

HELPS MAINTAIN VISION Adequate melatonin levels protect the cells in the eyes from cell death and decrease pressure in the eyes. So it’s no surprise that low levels early in life can increase the odds of future vision problems like glaucoma. Melatonin plays such a critical role in maintaining healthy vision that some scientists believe that a disturbance in its production may be one of the causes of glaucoma.

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enzymes that help neutralize harmful free radicals and acts as an antiinflammatory, much like non-steroidal anti-inflammatory drugs. The problem is, melatonin production peaks between the ages of one and three. From there, levels gradually wane as you age. And these diminishing levels can impact more than the quantity and quality of your sleep.

Melatonin Keeps You Healthy Melatonin works in several ways to regulate your immune system. Researchers have found that white blood cells—which are the body’s primary immune cells—have melatonin receptors. Melatonin appears to stimulate these white blood cells to release cytokines, small messenger proteins that regulate inflammation and how the body responds to an invading infection. In the right amounts, cytokines work with your immune system to modulate the body’s response to foreign invaders. This means it stimulates immunity when needed

JETTISONS JET LAG Jet lag is a temporary condition that occurs when you move through multiple time zones quickly, such as during a cross-country or overseas flight. One large study review found that melatonin effectively decreased jet lag in people crossing five or more time zones. The study also noted that the supplement was most effective when taken shortly before bedtime once you’ve arrived at your final destination.

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while also guarding against out-ofcontrol inflammation that can trigger an overreaction to an infection. Melatonin also improves the body’s immune response to a variety of pathogens, including bacteria, viruses, and parasites. It does this by stimulating the production and the activity of key immune cells such as T-cells, natural killer (NK) cells, and macrophages. T-cells destroy harmful microbes. NK cells are a type of T-cell that bind to and eradicate virus-infected cells. Macrophages gobble up foreign invaders that can make you sick, as well as cellular debris. They also produce Tumor necrosis factor (TNF), a protein that kills some tumor cells, regulates inflammation, and triggers the creation of new blood vessels. Plus, melatonin regulates several immune system signaling factors needed to mount an effective immune response. Melatonin is especially effective against viral infections like influenza-related pneumonia. More recent studies have looked at its potential impact on

EASES MIGRAINES One promising study published in the journal Neurolog y found that daily 3 mg doses of melatonin helped reduce the frequency of migraines. More than three-quarters of the research participants reported experiencing at least 50 percent fewer migraine attacks. Melatonin therapy also appeared to reduce the length of migraine attacks, as well as the severity.

MAY GUARD AGAINST GERD Several studies suggest that low melatonin levels in the stomach could be related to digestive issues, like GERD, heartburn, and ulcers. However, data suggest that melatonin supplementation may be an effective remedy for heartburn and GERD. It may also be effective for treating ulcers.

Covid-19. A 2020 study in the journal Life Sciences posited that melatonin’s antioxidant, anti-inflammatory, and immune-modulating properties may be able to lessen the chances of the virus causing acute lung injury or acute respiratory distress syndrome.

Melatonin Makes You Smarter Because your body produces less melatonin as you grow older, some researchers think that the uptick in age-related neurodegenerative diseases may be directly linked to a drop in melatonin production. But there may be a silver lining. A growing number of studies suggest that taking supplemental melatonin might have a protective effect on cognitive decline and memory loss. One way melatonin does this is by strengthening the blood-brain barrier—a protective semi-permeable barrier that prevents harmful substances and pathogens from entering the brain. As you age, the blood-brain barrier begins to break down and becomes less efficient at filtering out compounds that can damage the brain. This infiltration

MIGHT BOOST FERTILITY Research suggests that melatonin’s antioxidant properties help optimize ovarian health and enhance fertility. In a study of 115 women, melatonin increased egg quality by reducing oxidation and delaying ovarian aging. But this may not be the only way melatonin supports healthy fertility. Because melatonin also controls body temperature and female reproductive hormones, it’s likely that there are many other ways in which a healthy melatonin level could help women conceive.

MIGHT STOP HAIR LOSS Used topically, melatonin might help treat agerelated hair loss as well as alopecia. One study of 30 men and women with alopecia found that topically applied melatonin increased hair density by 29 percent after 30 days and 41 percent after 90 days of17 use.

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of harmful compounds can also trigger inflammation that, over time, contributes to cognitive decline. Research has also found that melatonin aids in brain regeneration and neuroplasticity by activating brain-derived neuropathic factor (BDNF). BDNF is an important protein that promotes the growth and survival of the neurons that transmit information between different areas of the brain, as well as the brain and the rest of the body. This may not only improve brain health as you age, it may also help regenerate brain cells in stroke patients and in those with a traumatic brain injury. These actions might also help prevent the development of Alzheimer’s. Clinical trials report that boosting melatonin through long-term supplementation slows the progression of cognitive impairment and reduces sundowning in those already living with the disease. Supplementation also improves sleep in Alzheimer’s patients—an important benefit since about 45 percent of patients suffer from sleep problems.

Melatonin Keeps Your Heart Pumping Because of melatonin’s antioxidant and antiinflammatory powers, researchers are discovering that it may reduce the risk of atherosclerosis. Atherosclerosis is a dangerous condition during which plaque gradually accumulates along the inner lining of your arteries. As this plaque accumulates, it can reduce the amount of blood that flows to your heart, brain, and other vital organs. Worse yet, if this plaque becomes unstable, it can rupture and cause a blood clot to form. This clot can then block the artery and trigger a heart attack or stroke. 18

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A growing number of studies suggest that supplementing with melatonin may help protect against the potentially deadly effects of atherosclerosis. In one study, researchers found that melatonin halted the progression of atherosclerosis by reducing low-level inflammation. Another study reported that supplementing with melatonin stabilized existing plaque, thus reducing the risk of a blockage that can lead to a cardiovascular event. Melatonin also supports healthy cholesterol by preventing the oxidation of LDL (bad) cholesterol. Oxidized LDL is produced in the body when normal LDL cholesterol is damaged by free radicals. This oxidized LDL further damages arteries and sparks harmful inflammation. Studies show that melatonin also lowers triglycerides and raises HDL (good) cholesterol. But melatonin’s heart-healthy actions don’t stop there. Research has found that it can help keep your blood pressure in a healthy range. During one of these studies, researchers documented the blood pressure of 63 seniors. Each participant then took 1.5 mg of melatonin each night for two weeks. The melatonin supplements lowered systolic blood pressure (the top number) by 8 mmHg, while diastolic blood pressure (the bottom number) dropped by 3.5 mmHg. In addition, the participants’ average blood pressure declined more during the second week of supplementation, suggesting that melatonin has a gradually increasing impact on blood pressure levels.

Boost Your Levels with a Melatonin Supplement Despite all of melatonin’s benefits, there is one caveat. Melatonin supplements reduce sleep latency and foster healthier sleep quality—and that’s why it’s recommended that you

Want more info? Visit us at

goodhealthlifestylesmagazine.com for our FREE booklet, Melatonin: The mighty molecule for optimal health.

take it before bedtime. You can find melatonin supplements in capsule or pill form, as well as a chewable tablet. Some melatonin supplements are also sustained-release formulas. These variations ensure that there’s a melatonin supplement to fit everyone’s personal needs. How much should you take? Even though melatonin provides potent antioxidant and anti-inflammatory benefits, taking more isn’t necessarily better. Finding the right dose is a highly individual pursuit. For some, taking just 5 mg does the trick. Others need 10 mg or more. To find the dose that’s right for you, start with a small dose of sustained-release melatonin and gradually increase the amount until you discover the dose that works for you. This type of formula not only improves the quality of your sleep, it will also help you sleep through the night. Melatonin is an excellent supplement for nearly everyone, especially as they age. Not only is it a powerful antioxidant, antiviral, and anti-inflammatory nutrient, it protects the entire metabolic system in the body. However, be aware that although melatonin is generally safe, it’s wise to talk with your health care provider if you are taking blood thinners, blood pressure lowering or diabetes medication, birth control pills, anti-seizure drugs, or some antidepressants. 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.

EVERY DAY can be a GOOD

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HAIR DAY

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KNOCK OUT

UPPER RESPIRATORY INFECTIONS 6 herbs that stop upper respiratory infections from dragging you down by Jacob Teitelbaum, MD

f you’re sick of succumbing to upper respiratory infections and tired of fearing the flu, you’re not alone. On the cold front, adults usually suffer from two or three colds every year—and kids can cycle through as many as eight colds annually. That tallies to more than 750 million colds each year. The flu typically infects on average 35 million Americans every year, with anywhere from 280,000 to 810,000 ending up in the hospital. And that’s just colds and flu—there are several other upper respiratory infections that can knock you down. Even a mild upper respiratory infection can make you feel miserable. From a stuffy head to a sore throat to a constant cough, upper respiratory

infections can keep you sidelined for days. And because they’re so easy to transmit, a single upper respiratory infection can travel through your whole family, leaving everyone sick and cranky.

be caused by allergies, it can be hard to tell the difference. Unlike allergies though, upper respiratory infections usually come with fatigue and headaches, and may also trigger lowgrade fevers and overall body aches.

Luckily, you can sidestep or minimize the effects of an upper respiratory infection by harnessing the power of six herbs that promote a flawless immune response and support easy breathing.

The six most common upper respiratory infections include:

Is It Really an Upper Respiratory Infection? When you’re struck by a runny nose, congestion, sore throat, or persistent cough, you might guess you have a cold—and you’d probably be right. But since those symptoms can also

• Common cold • Flu • Sinusitis • Tonsillitis • Laryngitis • Strep throat And while cold and flu season tends to coincide with fall and winter, upper respiratory infections can strike and circulate at any time.

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Health! r u o Y n i e c n e r e f f i Make a D EuroPharmaUSA.com ^Occasional inflammation due to exercise or overuse. ††For relief of occasional sleeplessness. *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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What Causes Upper Respiratory Infections? Most upper respiratory infections are caused by highly contagious viruses that attack your upper respiratory system, which includes your nose, throat, and larynx. Viral upper respiratory infections spread quickly and make you feel horrible, but normally clear in about 10 to 14 days. Upper respiratory infections can also be brought on by infectious bacteria like Streptococcus pyogenes, which causes strep throat. Although these infections can be successfully treated with antibiotics, a growing number of antibiotic-resistant bacteria make this type of upper respiratory infection increasingly harder to cure. No matter if your infection is due to a virus or bacteria, it’s important to take quick action to treat it. Left to its own devices, an infection can make its way down to your lungs, where it can create a more serious problem.

When Your Infection Heads South An upper respiratory infection can turn into a much bigger threat if it migrates to your lower respiratory system and enters your lungs. While the flu is the biggest culprit, any upper respiratory infection can morph into a more severe issue such as bronchitis or pneumonia. These deeper infections occur when the virus or bacteria causing an upper respiratory infection enters your bronchial tubes, which is the gateway to your lungs. The germs then cause irritation and inflammation in your lungs. That can lead to blocked airways, severely restricted breathing, and reduced oxygen in the blood. Your best defense against these dangerous lung infections: Treating upper respiratory infections immediately with powerful herbs that also protect the lungs and promote full, deep breathing. 22

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that andrographis relieved upper respiratory symptoms such as sore throat, runny nose, and fatigue within just three days. By day five, the participants who took andrographis enjoyed significant relief from all of their symptoms, including headaches, coughing, and phlegm production.

BY THE NUMBERS

These respiratory infections strike millions of Americans every year:

Flu

35 million

A meta-analysis in the journal PLOS ONE found that andrographis effectively relieved symptoms of respiratory tract infections in both adults and children. In the 33 randomized clinical trials reviewed, the researchers found that andrographis improved sore throats, cough intensity and severity, and overall upper respiratory symptoms significantly better than a placebo. Andrographis also successfully shortened the duration of symptoms and the number of days needed for sick leave.

Sinusitis

29.8 million Sore throat

11 million Strep throat

0.5 million Acute bronchitis

16 million

Breathe Easy, Naturally! When you want effective relief from a respiratory infection—or want to avoid getting sick in the first place— you can rely on these six effective botanicals. Each delivers a unique set of anti-infection actions to keep your head and chest clear and comfortable. And like most herbs, they work even better when combined.

To take advantage of the full infectionfighting abilities this herb provides, look for a high-quality, standardized andrographis supplement that provides at least 80 mg of andrographolides per serving.

>>>>>>>>>

Boswellia

Andrographis

Ayurvedic practitioners have relied on andrographis for thousands of years to help their patients recover from a wide variety of upper respiratory infections. Thanks to key compounds called andrographolides, this powerful plant helps treat upper respiratory infections and relieves symptoms in just days. A randomized, double-blind, placebocontrolled clinical trial published in the journal Phytomedicine found

Respiratory relief may not be your go-to when you think about boswellia, but this herb’s well established antiinflammatory properties can help keep air moving through your lungs. Both upper and lower respiratory infections involve inflammation. Because boswellia reduces swelling in the lungs and sinus cavities, it helps open up tight airways and relieves pain and pressure. Boswellia inhibits a specific enzyme called 5-LOX—something most other anti-inflammatories can’t do. Since lung inflammation often involves 5-LOX activity, boswellia is uniquely

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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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qualified to offer fast and lasting relief. Most of that anti-inflammatory action comes from a specific boswellic acid known as AKBA. To get the most out of this ancient herb, look for boswellia that’s standardized to contain at least 10 percent AKBA.

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lung inflammation and scarring, both of which can occur in severe lung infections. In one large clinical trial published in Drug Research, bronchitis patients who took a myrtle-based remedy got better more quickly and completely than placebo. The group taking myrtle saw a 62 percent decrease in coughing fits within one week of treatment. Other research suggests that myrtle has the same level of effectiveness for people suffering from upper respiratory infections.

>>>>>>>>>

Ravintsara

Thyme

While it’s not as well known as other herbal remedies, ravintsara plays a key role in managing and preventing upper respiratory infections thanks to its antibacterial, anti-inflammatory, and antioxidant properties. Research shows that ravintsara can disrupt infectious bacteria by interfering with their special form of communication called quorum sensing. That may help prevent or limit infections and speed recovery times. Ravintsara offers specific protection against Streptococcus pyogenes.

When it comes to defeating upper respiratory infections, thyme makes the perfect partner. This familiar herb delivers powerful antiviral properties, including proven effectiveness against the viruses that cause the common cold and flu. Thyme also has strong antibacterial activity, allowing it to fight off drug-resistant bacteria and pathogens that can settle in the lungs. This herb contains several powerful

Myrtle

>>>>>>>>>

Myrtle leaves contain a potent essential oil with proven antibacterial, antiviral, antiseptic, antioxidant, and antiinflammatory properties. This traditional medicinal herb provides dozens of natural compounds including alphapinene, cineole, and limonene that help the immune system deal with respiratory infections. Myrtle’s targeted actions involve breaking up mucus so it’s easier to clear from the lungs. Animal studies show that myrtle effectively prevents and treats

compounds including thymol and carvacrol, which have been studied intensively for their ability to quickly conquer upper respiratory infections and their symptoms. Studies show that thyme can help: • Reduce chest congestion • Decrease coughing fits • Make coughs more productive • Relieve sore throat • Decrease airway inflammation And like many plant remedies, thyme works especially well in combination with other herbs. Ivy

Tame Children’s Coughs

When it comes to safely stopping coughs in adults and children—even children as young as two years old—a combination of thyme and ivy gets the job done. During one clinical trial, German researchers found that a liquid thyme and ivy extract effectively cleared bronchitis in children within 10 days. The study, which included 1,234 children, also reported significant improvement in the number of coughing fits and other symptoms in less than five days.

While you may not want ivy taking over your yard, you’ll definitely want it on your side to prevent and treat respiratory infections. Ivy works particularly well for taming coughs, thinning mucus, opening up airways, and fighting the germs that cause respiratory infections. A recent clinical trial published in Evidence-Based Complementary and Alternative Medicine showed that ivy leaf extract successfully improved breathing and reduced the frequency of coughing fits in adults and children with viral bronchitis. Other studies have consistently shown that ivy helps improve sleep quality, congestion, and cough-related symptoms in people suffering from respiratory infections.

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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ANIMAL HEALTH KEEP YOUR DOG HEALTHY DURING THE HOLIDAYS! by Carrie Donahue, DVM When the holidays hit, most of us find our kitchens filled with cookies, candy, and all the fixings for those special holiday meals. But these goodies don’t just tempt us—they also tempt our furry friends. Yet, no matter how much your dog begs, sharing those holiday treats can lead to doggy digestive issues, cardiovascular problems, seizures, and even death. Does that mean you can’t pamper your pooch during the holidays? Of course not! But you need to be aware what’s safe and what’s not to ensure your pet enjoys the holidays just as much as you do! On top of that, make sure you educate any kids in the house, as well as guests, as to what’s off limits for your pup.

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THE DO’S AND DON’TS OF SHARING There are many healthy foods you can share with your pet. In fact, most veggies, cheeses, and fruits will be a welcome treat. Just make sure to stick to plain foods. Here’s why: You know the popular green bean casserole often served at holiday feasts? The green beans, by themselves, are fine, but the addition of onion and garlic—whether fresh, dried, or powered—not only has the potential to cause an upset stomach, but could also lead to organ damage. Also watch the amount of salt in the treats you feed your dog. Your pup will also gobble up that holiday turkey and chicken. Just don’t feed any type of poultry to your pet if it contains bones or excess fat. Many dogs end up at the vet’s office each year because their owners thought it was okay to give them turkey or chicken on the bone. What’s more, never give a dog alcohol! While they may lap it up, it’s highly dangerous, even in limited amounts. Dessert time? Skip the pumpkin pie! The wheat in the crust is sure to cause gas or possibly stomach twisting. And the spices in the pie could irritate the tissue in Fido’s mouth. Opt instead for a few spoonfuls of tummy-friendly unsweetened pumpkin. Having ice cream? Your pet will beg, but

don’t give in! Plain yogurt is a good alternative as long as it’s not filled with sugar or artificial sweeteners.

The t Feed Do No List • Chocolate • Coffee • Avocado • Macadamia nuts • Grapes and raisins • Garlic • Onions • Anything with Xylitol or other artificial sweeteners

BE PREPARED WITH PROBIOTICS On ordinary days, your dog needs beneficial bacteria. It’s especially helpful during the holiday season. Probiotics are instrumental in helping canines absorb nutrients from food and in keeping bowel movements regular. The beneficial bugs in your pet’s gut also reduce intestinal inflammation, and this can lead to a reduction in gas and digestive upset. But it’s important to choose your pet’s probiotic wisely. Dogs have a more acidic stomach than humans do—by as much as 10 times. Supplemental probiotics only work if they survive the journey through a dog’s acidic stomach environment to reach the intestines. Two probiotic strains that have been shown to resist this acid are Bifidobacterium animalis and Bifidobacterium bifidum. One research study in dogs with sudden diarrhea found that recovery time was reduced by 40 percent for those treated with B. animalis versus a placebo. Look for a dog-specific probiotic that provides a combination of 2.5 billion CFU of B. animalis and B. bifidum daily. Keep the holidays happy for your pet— and enjoy each magic moment of fun!

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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Cook to Beat

Inflammation! Over the past two decades, scientists have linked chronic inflammation to a growing list of diseases. And while smoking, overindulging in alcohol, and stress can all contribute to inflammation, the biggest source is often as close as your kitchen! In fact, many of the foods we eat—especially industrialized and ultra-processed foods—fuel inflammation throughout the body. But just making some simple dietary changes can actually fight inflammation instead of fostering it. Here is a day’s worth of delicious, anti-inflammatory recipes to get you started!

Eggs ‘n Lox Stack SERVES 2

This tasty brunch or breakfast recipe features inflammation-busting salmon and asparagus. Paired with eggs and dressed with sweet cherry tomatoes, it’s the perfect way to start the day!

medium-high heat. Add the tomatoes and cook, stirring occasionally, for about 3 minutes. Gently mash the tomatoes using the back of a wooden spoon. Add the balsamic vinegar and season with salt and pepper to taste. Cook for an additional 2 minutes. Cover and set aside. Trim the woody ends off each asparagus spear and discard. Steam the spears until just tender. Cover and keep warm.

2 tablespoons grass-fed butter or ghee, divided 8 ounces cherry tomatoes, preferably organic 1 teaspoon balsamic vinegar 2 large eggs, preferably pastured or organic 1 4 asparagus spears, preferably organic 3 ounces thinly sliced smoked salmon Sea salt and pepper, to taste Chopped chives

Melt 1 tablespoon butter or ghee in a medium skillet over

Per serving: Calories 262; Total Fat 19g; Carbs 12g; Protein 17g; Sodium 376mg; Sugar 5g

Melt the remaining butter or ghee in a small skillet over medium heat. Crack the eggs into the skillet and cook for 5 minutes or until the whites are set. 3

To assemble, place 7 asparagus spears on each plate. Top with the tomato mixture, salmon, and eggs. Sprinkle with black pepper and chives. Serve immediately. 4

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Clementine & Roasted Beet Salad SERVES 4

The sweetness of the beets is a perfect foil for the tanginess of the clementines. Nestled into a bed of spicy arugula and sprinkled with goat cheese and pistachios, this salad is the perfect way to celebrate the flavors of fall. As a bonus, the ingredients are bursting with anti-inflammatory compounds. 2 medium beets 6 clementines, peeled and sectioned 4 cups arugula 1 tablespoon white wine vinegar ¼ teaspoon Dijon mustard 4 teaspoons extra virgin olive oil ½ teaspoon sea salt Ground pepper to taste ¼ cup goat cheese, crumbled ¼ cup pistachio nuts, shelled

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Preheat oven to 375° F.

Scrub the beets well. Wrap in foil and place in a small baking dish. Bake until tender when pierced with a knife, about 1 hour. Cool for 15 minutes before unwrapping, then cool for an additional 10 minutes. Using a paper towel or a pair of disposable gloves (the beets will stain your skin!), rub off the beet skin and trim off the edges. Slice the beets into wedges. 2

Whisk the vinegar, mustard, oil, and salt in a small bowl. Add the beets to the dressing, toss to coat, and set aside for 15 minutes. 3

To assemble, arrange the arugula onto four plates. Top with clementine sections and beet wedges. Drizzle with remaining dressing. Sprinkle each salad with goat cheese and pistachios. 4

Per serving: Calories 227; Total Fat 13g; Carbs 26g; Protein 6g; Sodium 325mg; Sugar 18g

Turmeric Latte SERVES 1

Turkey-Zucchini Skillet SERVES 4

When time is short, skip the drive-thru! Instead, whip up this 30-minute, budgetfriendly inflammation fighter. 2 tablespoons avocado oil 1 pound ground turkey 1 medium zucchini, sliced 1 -inch piece of ginger, peeled and grated 3 green onions, thinly sliced 1 cup baby spinach 4 tablespoons coconut aminos 1 teaspoon dried oregano 1 teaspoon dried basil ¼ teaspoon sea salt Heat the oil in a large skillet over medium heat. Add the turkey to the skillet, breaking it up and cooking until browned. 1

Add the zucchini, ginger, and green onions. Cover and cook for 2-3 minutes. 2

Add the remaining ingredients, stirring to combine. Cover and cook for another 1-2 minutes or until the spinach has wilted. 3

Uncover and cook until most of the liquid had evaporated. Serve with sweet potatoes or other anti-inflammatory side dish. 4

Per serving: Calories 328 cal; Total Fat 21g; Carbs 4g; Protein 251g; Sodium 8mg; Sugar 1g

Golden milk is all the rage thanks to its inflammation-fighting powers. Here we give it anti-inflammatory superpowers by combining turmeric with ginger and cinnamon. The result is a dairy-free, Indian-inspired latte that tastes as good as it is good for you! 1 cup unsweetened almond or coconut milk 1 tablespoon fresh turmeric, grated 2 teaspoons honey 1 teaspoon fresh ginger, grated Pinch ground pepper Pinch ground cinnamon Combine the milk, turmeric, honey, ginger, and pepper in a blender and process until smooth. 1

Pour into a saucepan and heat over medium-high until steaming, but not boiling. 2

Transfer into a mug and garnish with cinnamon. 3

Per serving: Calories 159; Total Fat 2.7g; Carbs 17g; Protein 2g; 29 Sodium 154mg; Sugar 26g

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ALT ERNATIVE

MEDICINE CHEST

COLD

FLU

Prevention and Relief

In the United States alone, viruses account for more than 1 billion colds every year. And up to 20 percent of Americans also get the flu. These viruses replicate in the body and can take over—unless they’re stopped or prevented. Attacking these illnesses isn’t just about vitamin C anymore and it’s no longer just a seasonal concern. Here are some tested and proven botanicals and minerals you can turn to for the armor you need to emerge strong and healthy, no matter what the season brings.

Elderberry: What do viral infections—such as the flu, respiratory illnesses, or shingles— all have in common? The answer is a compromised immune system. Another commonality? Conventional treatment often falls short as these illnesses progress. A fast way to reverse a viral illness is to hit it hard for one or two days with elderberry. This dark purple berry disrupts viral attacks, restoring the body’s ability to fight back without the side effects or drug resistance caused by prescription

antiviral medications. This botanical has been found to be effective against 13 different pathogens, including S. pyogenes and E. coli. Elderberry is also useful when you know you’ll be exposed to viruses through situations like travelling. In a study of 312 passengers flying from Australia to overseas destinations, half received an elderberry extract while the other half received a placebo. When the passengers were surveyed for cold and flu symptoms before, during, and after

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Andrographis: Revered in Ayurvedic tradition, andrographis offers balance throughout the body. That’s important when it comes to fighting infections without causing an immune over-response. For viral infections such as the flu or a common cold, andrographis can effectively ease symptoms. In one double-blind, placebocontrolled study, andrographis relieved the intensity of cold symptoms in just two days, including fatigue, sore throat, runny nose, and the sleeplessness that goes with a cold. By the fourth day, the study participants also experienced a significant decrease in all symptoms, including headache, earache, phlegm production, and the frequency and intensity of coughing spells. Another clinical study of individuals with upper respiratory tract infection showed comparable results. In this case, 223 patients received either andrographis or a placebo. By the third day, there was a dramatic difference in cough, headache, sore throat, and disturbed sleep among those taking andrographis. People in the placebo group, however, noticed no improvement. In fact, some symptoms got worse. In addition to relieving the symptoms of viral infections, andrographis can stop the growth of dangerous bacteria, including Staphylococcus aureus. Andrographis also protects and strengthens the body at a microscopic level, boosting the activity of glutathione, superoxide dismutase, and Nrf2—all powerful cellular defenders. The result provides better odds against everyday bacterial and viral threats.

their flights, the elderberry group had fewer illnesses compared to the group who took the placebo. Among those in the elderberry group who did get sick, the duration of their illness was cut by one third and their symptoms were less severe than the travelers in the placebo group. Elderberry is especially potent when combined with vitamin C and zinc, and that’s true for both adults and kids. Studies show that elderberry

is a safe and effective choice to help prevent or treat influenza and upper respiratory symptoms in children over age four. To make sure your supplement is kid-friendly, look for a formula that allows flexible dosing to accommodate children ages 4 to 17. Since adulteration can be common in some products, it’s also important to purchase an elderberry supplement from a company with a proven and reputable track record to ensure potency and purity.

Andrographolides, the key compounds in andrographis, are highly responsible for the herb’s effectiveness. Because a consistent dosage makes a significant difference, choose a supplement standardized to provide a minimum of 80 mg of andrographolides. Need another reason to rely on andrographis? Stress and age can play a role in your immune cells becoming weaker and more vulnerable to attack. But andrographis also acts like an activating switch to reduce cellular degradation and the premature aging of tissue—a plus to protecting the body no matter what threats come its way. 31

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Propolis is a material collected by bees from nearby trees and flowers for the construction of the hive. It has strong antibacterial properties and has long been regarded as a source of powerful compounds that can boost immune defenses. The prevalent overuse of antibiotics has set the stage for bacterial resistance and the creation of “superbugs” that are often resistant to conventional treatment. One of the toughest superbugs to date is methicillin-resistant Staphylococcus aureus (MRSA). This bacterial menace has caused serious issues following surgery, especially when a person’s immune system is already weakened. The good news? Research shows that propolis can stop it. For example, one study at Heidelberg University tested a propolis extract against a variety of disease-causing bacteria, including MRSA, Candida albicans, and Streptococcus pyogenes. Within just six hours, propolis stopped the activity of S. pyogenes, the cause of strep throat and hard-to-stop skin infections. The study showed propolis also had a high degree of antibacterial activity against all tested MRSA strains, and inhibited Candida as well. Other studies have found similar results. In fact, Scottish researchers discovered that propolis possessed strong antibacterial activity against a range of gram-positive and gram-negative bacteria.

Propolis:

Additional studies confirm that propolis not only inhibits dangerous S. aureus, but Escherichia coli bacteria and Candida albicans as well. Propolis also helps to fight everyday issues like cold sores. Research at Heidelberg University pitted a propolis extract against herpes simplex virus-1 (HSV-1)—the virus that causes cold sores—and found it reduced the formation of viral plaques (the areas of cell destruction) by 98 percent. A good propolis supplement can provide all these benefits. But because raw propolis found in a hive is mixed with unsuitable substances like dirt and bee’s wings, it’s important to choose a supplemental form that supplies a clean powdered source of plant flavonoids. The best extracts come from sources with a controlled environment where the hives are well managed so both bees and humans can benefit. Look for a product that pays special attention to the longevity of the bees while providing this powerful, natural medicine to your wellness arsenal. 32

Melatonin: Melatonin is commonly known as a sleep aid, which it is. But thinking melatonin is only for sleep is like looking at the tip of the iceberg and missing the massive story happening underneath the surface. Able to work with both the innate and adaptive immune systems, melatonin is capable of protecting against the bacteria and viruses that we encounter on a daily basis. It does this by unleashing small proteins called cytokines that, in the right amount, can stop viral invasions. However, we need a carefully calibrated response from the innate immune system. Too chaotic of a response and we’re likely to suffer what is known as a “cytokine storm.” This is triggered by our innate defenders as they try to work out a solution to the disease. Enter melatonin, which helps to balance these aspects of the immune system very effectively, helping to rapidly shut down viral infections. This is why some European researchers recommend its use to help battle dangerous viruses like influenza and possibly even COVID-19.

Zinc: Zinc interacts with at least 300 enzymes and reactions in the body, including white blood cell activity known to fight off dangerous health threats. That makes zinc a critical mineral for the immune system. Yet many people are deficient in zinc, which sets back their ability to fight off colds, flus, and other serious viral infections. How well does zinc work? Three clinical studies found zinc cut the duration of colds by 42 percent when compared to a placebo. But the secret to zinc’s efficacy is to start taking it as soon as an illness starts. The researchers noted that, while zinc was still useful when taken at any time, starting it at the first sign of the sniffles— preferably with the first 24 hours—gave the best results. For the best absorption, choose a zinc supplement chelated to the amino acid glycine (zinc bisglycinate). This amino acid helps shepherd the mineral through the intestinal wall, allowing it to be readily used by the body. To make this critical mineral even better, consider combining andrographis, melatonin, selenium, and zinc to bolster your immune defenses.

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Easy, Breezy

Fall Workouts Discover the best tips for exercising in the cold by Carol Ann Weber Summer’s heat and humidity are gone and winter’s icy chill lies ahead. But for now, you can enjoy a rousing workout in the crisp, clean air amid the gorgeous colors of the autumn landscape. As a bonus, you’ll boost your immune system. In fact, because fall weather increases your susceptibility to the flu, colds, and other seasonal ailments, exercise is one of the best ways to keep the immune system strong. So why not bundle up and get moving? According to the American College of Sports Medicine, you can exercise safely in most cold-weather environments if you manage three factors: 1) overexposure to cold temperatures; 2) wind chill levels, and; 3) moisture. WHAT TO WEAR Wear a windbreaker-style jacket. Layer your clothes so you can remove one piece at a time as you start to sweat. Wear gloves if you tend to get cold hands, a thick scarf for your neck, and a winter-style cap for your head and ears. If your face tends to get too chilled, consider wearing a ski-style mask or a scarf over your nose and mouth. Because the quickest way to lose body heat is to get wet, choose breathable materials (nylon, polyester, rayon, polypropylene, or merino wool), which are better than fleece or wool because they don’t retain nearly as much moisture as you start to sweat. Of course, wear socks thick enough to keep your feet warm, as well as athletic shoes that fit comfortably and offer good arch support. 34

TIPS: CHECK THE WIND CHILL According to the National Weather Service, wind chill describes how cold air feels to the human skin due to the combination of cold temperature and wind blowing on exposed skin. Because wind takes away body heat—like blowing on a hot bowl of soup— it can bring your body temperature down, and make you feel a lot colder than what the thermometer outside says. A modest breeze can cause a 32º F day to feel like 20º F. Here’s a handy calculator that will keep you prepared before you venture out: https:// www.weather.gov/epz/ wxcalc_windchill

Check with your doctor before beginning any exercise routine For outdoor workouts: Check the temperature, especially the windchill factor Stay hydrated – dehydration is as much of a risk in cold weather as when it’s hot Start with a 10-minute warm-up (running in place, Jumping Jacks, dancing) Moisturize your skin Stretch Afterward: Overhead triceps stretch Upper back stretch

Hamstring stretch HEAD INTO THE WIND Calf stretch If you are walking, jogging, Quadriceps stretch or cycling in a loop, start by Hip and thigh stretch facing the wind. Because you are the sweatiest on See www. your way back and therefore newcastlesportsinjury.co.uk have a greater risk of losing for description body heat, you don’t want to be fighting the wind chill as well. And the wind at your back can help push you forward.

OUTDOOR EXERCISES THAT MAKE FALL FUN Depending on your level of fitness, where you live, and what floats your boat, find some beautiful surroundings

and go walking, hiking, jogging, rollerblading, or biking. Plus, outdoor bootcamps may be available in your neighborhood if you relish the idea of getting your butt kicked. Kayaking, water rafting, canoeing, and sailing are invigorating for thrill seekers, and outdoor sports like baseball, basketball, tennis, golf, badminton, and volleyball are truly fun with family and friends. And, how about raking those leaves, pulling weeds, or laying out sod? Maybe not as fun, but these too, will definitely burn calories. When you make any outdoor activity a family affair, you can create memories that last a lifetime.

Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors.

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t o Hopics T

What’s buzzy in the world of natural health

Diagnosis from a DNA Test?

DNA test kits aren’t just for researching your bloodline and connecting with long lost relatives. This saliva-testing technology can also help predict your risk of developing certain diseases based on the unique gene variants you possess.

The Return of a Growing Trend

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Self-Care: It’s Not All About You

It’s taken generations to arrive, but the concept of taking care of your own physical and mental well-being before you care for others has finally taken root. As the saying goes, you can’t pour from an empty cup. Practicing self-care includes getting plenty of sleep, incorporating movement into your day, and eating a balanced, nutritious diet. It’s also important to limit your exposure to the news and social media, which can contribute to stress and anxiety, and do something each day you truly enjoy. For people who feel they are hardwired to nurture, radical selfcare can feel counterintuitive—or worse yet, selfish. But if you focus on self-care daily, you’ll ensure your cup is full and you’ll have everything you need to care for your loved ones with the overflow!

But while the tests can assess your genetic risk for medical conditions, including Parkinson’s, Alzheimer’s, or celiac disease, they can’t provide a diagnosis in the way a medical DNA test can. If you’re concerned you may have a serious disease or medical condition such as cancer, depression, or dementia, it’s important to

Victory gardens are making a comeback! First established during World War I due to severe food shortages in Europe, these fruit, vegetable, and herb gardens were an attempt by Americans to contribute to the war effort. In 1917, Charles Lathrop Pack—a wealthy, influential forestry expert—organized the National War Garden Commission, which encouraged his fellow Americans to plant gardens at private residences and public parks. The food would be grown, harvested, and exported to our allies, whose former farmlands had turned into battlefields. Now, a similar “homegrown” gardening movement is having a moment, this time in response to various food shortages triggered by the coronavirus pandemic. Growing your own food makes you less susceptible to fruit and vegetable shortages, ensuring you can eat healthy— and possibly share the wealth—even in tough times. 36

LIFESTYLES

Cashing in on the Newest Employee Benefit

Move over paternal leave and lunchtime yoga sessions! The newest wellness trend in employee benefits is educating staff on the importance of financial health. Talking money is nothing new in the workplace scene, but recent human resource initiatives go beyond salary and 401K benefits to address employees’ financial situations on a personal level. Because, whether we like to admit it or not, money holds an importance in our lives that makes it a primary source of both contentment and stress. Businesses are now offering resources and programs to teach employees about building a nest egg, saving for emergencies, and padding retirement funds for future expenses. Sounds like a benefit worth investing in!

receive a professional diagnosis from a licensed medical practitioner. So what can you take away from an at-home DNA testing kit in terms of medical advice? If the test shows you have a higher risk for developing a certain disease, you can adjust your diet, lifestyle, and potentially harmful environmental factors to aid in prevention.

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

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V ITA MI

Curcumin (from Turmeric)

Niacin WHAT IT IS:

WHERE IT COMES FROM:

BOTA NICAL:

LIFESTYLES

Niacin is a B vitamin, also known as vitamin B3.

Food sources include beef, chicken, fish, turkey, legumes, and nuts.

L: MINER A

Sodium

WHAT IT IS:

Sodium is an essential mineral for electrolyte balance and hydration.

WHAT IT IS:

WHERE IT COMES FROM:

Curcumin from the turmeric rhizome has been a primary herbal medicinal ingredient in India and East Asia for thousands of years.

WHAT TO LOOK FOR:

Curcumin combined with turmeric essential oil for enhanced bioavailability. Standard curcumin extracts can be difficult for the body to absorb. 38

Curcumin is the compound from turmeric (Curcuma longa) considered most responsible for its many healthy effects. MAIN USES:

Curcumin has strong antiinflammatory and antioxidant actions. One clinically studied, enhancedbioavailable form of curcumin (BCM-95) has been shown to reduce arthritic and muscle pain, alleviate depression, inhibit fatty liver conditions, and may decrease inflammation associated with Alzheimer’s. TYPICAL DOSAGE LEVEL:

250 mg to 2000 mg daily.

WHAT TO LOOK FOR: MAIN USES:

Niacin lowers LDL (bad) cholesterol and triglyceride levels, boosts HDL (good) cholesterol, strengthens blood vessels, and may protect the skin against UV damage. It is a key nutrient for nerve signals, brain cell development, and it preserves DNA and cell integrity throughout the body.

TYPICAL DOSAGE LEVEL:

25 mg to 50 mg daily.

Niacin and niacinamide are two popular forms. Inositol hexaniacinate (or inositol hexanicotinate) is known as a “flush free” niacin and provides the nutrient without the “flushing” sensation that standard forms can cause on an empty stomach. However, studies showing the efficacy of flush-free niacin are mixed. To ensure you’re getting all of niacin’s benefits, consider choosing a standard niacin supplement. You can reduce flushing by taking the niacin with food and/or a dose (870 mg) of stinging nettles.

MAIN USES:

Supplemental sodium is a favorite with long-distance runners, professional athletes, and anyone who works in hot conditions. It helps maintain electrolytes, improve muscle and nerve signals, inhibit muscle cramps, and prevent dehydration. Individuals following a keto or other lowcarb diet can also use sodium supplements to replenish electrolyte balance as the body adapts to reduced carbohydrate intake.

WHERE IT COMES FROM:

Natural food sources of sodium include beets, milk, and celery. There are higher levels of sodium in processed foods, but that is not a recommended source. WHAT TO LOOK FOR:

Sodium chloride and/or sodium phosphate, which are often combined with other minerals such as magnesium and potassium.

TYPICAL DOSAGE

200 mg to 400 mg for those with intensive workouts or physically demanding jobs. Individuals on a keto diet may require to 7 g of sodium daily. LEVEL:

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Research Roundup

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It’s our goal here at Good Health Lifestyles to bring you the latest in 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.

developing grade 3 mucositis by week four. In group A, however, the majority of patients (73.3 percent) had grade 1 mucositis after four weeks of treatment. The difference was statistically significant from the third week onwards (p < 0.001).

Curcumin May Curb Radiotherapy Side Effects

THE STUDY ABSTRACT:

Arun P, Sagayaraj A, Azeem Mohiyuddin SM, Santosh D. Role of turmeric extract in minimizing mucositis in patients receiving radiotherapy for head and neck squamous cell cancer: a randomized, placebocontrolled trial. J Laryngol Otol. 2020 Feb 7:1-6.

CONCLUSION: Turmeric extract reduces the incidence and severity of radiation-induced mucositis, which can benefit patients undergoing radiation for head and neck cancer.

OBJECTIVE: To determine the role of turmeric extract in reducing mucositis in patients undergoing radiotherapy for head and neck cancer.

One unfortunate side effect of radiation therapy is a condition known as mucositis. This painful inflammatory disorder can cause swelling, redness, and ulcers in the mouth, interfering with a patient’s ability to eat.

METHODS: Sixty-one patients who underwent radiotherapy were included in the study and randomized into groups A and B. Patients in group A received 500 mg of turmeric extract (BCM-95) thrice daily, while patients in group B received placebo until radiotherapy completion. All patients were assessed for oral mucositis on a weekly basis during treatment and two months post-treatment using the National Cancer Institute Common Terminology Criteria for Adverse Events and World Health Organization criteria. RESULTS: Both groups had a similar grade of mucositis in first two weeks of treatment. The severity of mucositis was progressive in the control group, with four patients 40

WHAT IT MEANS TO YOU:

Researchers have found that one way to reduce oral mucositis during radiotherapy is with a specialized curcumin extract called BCM-95). In this study, 61 patients received either 500 mg BCM-95 curcumin or a placebo three times daily throughout four weeks of radiation therapy for head and neck cancer.

NO COMPLICATIONS

SEVERE

Symptom severity was measured along a scale from no complications (Grade 0) to severe (Grade 3). By week four, there were clear differences between the two groups. Additionally, over 73 percent in the curcumin group experienced only minor symptoms. The curcumin administered in this clinical trial, BCM-95, is a proprietary form of turmeric that combines both curcumin and turmeric essential oil for enhanced absorption. In this study, researchers concluded that the botanical “reduces the incidence and severity of radiation-induced mucositis, which can benefit patients undergoing radiation for head and neck cancer.” Additionally, there was no evidence that curcumin interfered with the efficacy of the therapy.

Curcumin (BCM-95)

Placebo

GRADE 0: 6.7%

GRADE 0:

GRADE 1: 73.3%

GRADE 1: 19.3%

GRADE 2: 20%

GRADE 2: 67.7%

GRADE 3: 0%

GRADE 3: 12.9%

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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.

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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. 42

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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 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!

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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YOUR DOG EATS EVERY DAY, SO SUPPORT THEIR DIGESTION EVERY DAY

Rely on Probiotic Daily

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One Chewable Tablet a Day!

Assist your dog’s absorption of essential nutrients and intestinal well-being with Probiotic Daily.

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AT YOUR

You can now access Terry Talks Nutrition® (TTN) articles via QR codes! Terry Talks Nutrition articles exist to educate you on how high-quality herbs and botanicals can help you live a healthier life. We’ve put the QR codes here, all in one place, to help you easily access them and read at your convenience. Simply scan any of the QR codes with your device and you’ll be able to read our articles, forward them to your home computer, or text or email them to the people you care about.

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Supplementing your diet with vitamins, minerals, nutritional factors, and herbal extracts can make a huge difference in your health. The right information on how to effectively use these gifts from nature can help anyone reverse or prevent various health conditions and live a life of abundant health. Use the QR codes below to educate yourself and spread the wealth by sharing the articles with the people you love. URINARY

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Good Health Lifestyles - Fall 2021

Articles inside

Research Roundup

Decode Your Supplements

Knock Out Upper Respiratory Infections

Melatonin –

STRONG BONES

HEALTH MAKEOVER

Hot Topics

FITNESS

INSIDE ANIMAL HEALTH

Cook to Beat Inflammation!

ALTERNATIVE MEDICINE CHEST