Good Health Lifestyles - Nov. 2019

FR

SOUL-SATISFYING SOUPS! PAGE 36

NOVEMBER–DECEMBER 2019

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LIFESTYLES

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BRAIN ISSUE

GOT GINSENG? HELP PREVENT DEMENTIA NATURALLY

6 DEPRESSION WAYS TO EASE

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SOOTHE SEASONAL STRESS

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contents

14 FEATURES 18

lobal Solutions to G Seasonal Stress

Stress-busting strategies from around the world.

22 Dealing with Depression 6 ways to lift your mood.

26 A New Ginseng Revival New uses for an ancient herb.

30 IN EVERY ISSUE

DEPARTMENTS

8 News

12

You Can Use

32 Decode

Your Supplements

34 Hot

F eeling Sick? Not This Year!

Discover these natural flu fighters.

14

Topics

40 Research

HEALTH MAKEOVER

IN DEPTH

5 Ways to Prevent Dementia

Roundup

Protect your memory naturally.

30

GOOD EATS

INSIDE ANIMAL HEALTH

Keep Your Dog Safe & Holiday Happy!

36 Soup Season Try these tasty ways to warm up this winter!

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36

How to keep your pup chill and healthy during the holidays.

38

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Healthy Joints

6 solutions for less joint pain.

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EDITOR'S CORNER

Good Health LIFESTYLES

As more people begin to see their 50th birthday in the rear view mirror, they may also start to notice that their mental skills aren’t quite as sharp as they once were. It’s not their imagination. Aging really can impact the brain. But there are ways to naturally protect those little grey cells and guard against memory loss. This issue, we’re talking all things brain. From steps you can take now to defend against dementia to holistic ways to deal with depression. Plus, we’re taking a lighter look at seasonal stress on page 18 with solutions from around the world.

We’re also taking a deep dive into the health benefits of Korean red ginseng.

From energy to reproductive health to inflammation, this ancient herb is making a huge comeback in health circles. Check out our special report on page 26 for tips on choosing a ginseng supplement that provides the most potent benefits to improve your health from head to toe.

Staying well during the chilly holiday months also requires some preventive measures. As we head into flu season, naturally enhancing your immune system with a few healthy habits and some clinically proven herbs can provide protection against this seasonal virus. Cold weather can also aggravate achy joints. Turn to page 38 for six ways to ease the pain and support joint health—no prescription required!

And if the weather has you craving some simple ways to warm up, be sure to take a look at page 36. It features one of my favorite ways to keep the cold at bay—a big pot of delicious soup simmering away on the stove! We’ve got four tasty recipes that not only celebrate the season but are also packed with incredibly healthy ingredients to warm up the whole family.

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EDITOR-IN-CHIEF

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels Michele Cagan COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Dr. Jacob Teitelbaum Dr. Carrie Donahue EDITORIAL OFFICES

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

Rounding out this issue, we’re offering some timely tips for keeping your furry friends healthy during the holidays. We’re also looking at three of the best supplements for overall immune health in our “Decode Your Supplements” column.

So turn the page and enjoy all that this issue of Good Health Lifestyles has to offer.

VISIT OUR WEBSITE:

Yours in health and happiness,

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

Kim Erickson

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

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NEWS YOU CAN USE

MICROPLASTICS IN YOUR

DRINKING WATER?

Before you reach for that plastic water bottle, consider this: According to a new report by researchers at the University of Newcastle, you may be unknowingly ingesting half a pound of microplastics yearly, or about 5 grams of plastic every week—enough to make a credit card! The biggest culprits?

Tap and bottled water. But the researchers noted that plastic was also found in beer, shellfish, and salt. What can you do?

Filter tap water and opt for glass bottles over plastic when buying botted water. You can also pay it forward by reducing your plastic footprint. Start by switching to glass or metal food storage containers, ditch plastic wrap in favor of reusable beeswaxcoated cloth, and carry reusable shopping bags.

Source: Earth.com. 2019. https://www.earth.com/news/ eating-plastic-credit-card/

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LIFESTYLES

BERBERINE MAY BLUNT HOLIDAY WEIGHT GAIN

Worried about holiday weight gain? A recent Chinese study notes that berberine—an anti-inflammatory and antimicrobial compound found in several plants such as Oregon grape, barberry, and goldenseal—may help to keep excess pounds at bay by activating brown adipose tissue. This type of fatty tissue helps the body turn food into body heat, and increased activation may help dampen the propensity to gain weight. What’s more, other research suggests that taking supplemental berberine on a long-term basis might also reduce the risk of obesity and metabolic syndrome.

Hu X. Berberine is a potential therapeutic agent for metabolic syndrome via brown adipose tissue activation and metabolism regulation. American Journal of Translational Research. 2018;10(11):3322-3329.

VITAMIN D TO DEAL WITH DEPRESSION

While getting enough vitamin D is important for many aspects of your health, it may also work to ward off depression later in life. In a recent controlled study, scientists discovered that a vitamin D deficiency was associated with a whopping 75 percent increase in the risk of depression during your golden years. That’s especially significant since many older people don’t get nearly enough D. Fortunately, supplementation is a safe and effective way to maintain healthy levels and keep depression at bay.

Briggs R. Vitamin D Deficiency Is Associated With an Increased Likelihood of Incident Depression in Community-Dwelling Older Adults. Journal of the American Medical Directors Association, 2018; DOI: 10.1016/j.jamda.2018.10.006.

20% The increase in glutathione levels among people who meditate on a regular basis compared to those who don’t.

Mahagita C. Roles of meditation on alleviation of oxidative stress and improvement of antioxidant system.

Journal of the Medical Association of Thailand.

2010;93(S6):S242-54.

THE LOWDOWN ON

HIGHLY PROCESSED FOODS Need yet another good reason to give up processed foods?

A recent study out of Spain found that an increased intake of highly processed foods—more than 4 servings a day—saw a 62 percent higher risk of mortality from all causes. Even worse, each additional serving lead to an 18 percent greater chance of all-cause mortality.

Unfortunately, for many people eating a Western diet, those types of foods can make up 25 to 60 percent of daily calories. Sidestep these foods by avoiding packaged baked goods and snacks, sugary drinks and cereals, and ready-to-eat meals that contain food additives. These foods usually have high levels of added sugar, fat, and salt, while missing key vitamins and fiber.

Rico-Campà A. Association between consumption of ultra-processed foods and all-cause mortality: SUN prospective cohort study. BMJ, 2019; l1949 DOI: 10.1136/bmj.l1949.

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CHANGE YOUR DIET, ALLEVIATE YOUR ANXIETY!

Anxiety affects over 40 million Americans and can be caused by any number of factors. But what if the solution to this often debilitating disorder could be as simple as changing up what’s in your refrigerator? According to a recent report in the journal General Psychiatry, what you eat may influence those anxious feelings. In the review of 21 studies, researchers noticed that eating a variety of healthier fare improved the participant’s intestinal microbiota—and that, in turn, reduced anxiety symptoms in more than half the subjects.

Maximize your own diet’s anti-anxiety power by loading up your plate with microbiota-friendly veggies, healthy fats, fermented foods, and lean protein.

Yang B. Effects of regulating intestinal microbiota on anxiety symptoms: A systematic review. General Psychiatry. 2019;32:e100056. DOI:10.1136/gpsych-2019-100056.

The percentage of your body’s potassium stored inside your muscles.

Cheng CJ. Extracellular potassium homeostasis: Insights from hypokalemic periodic paralysis.

Seminars in Nephrology.

2013;33(3):237-247.

EXERCISE INTELLIGENTLY

We all know that working out is a smart move for better physical health. But new research in the Journal of Applied Physiology shows that a certain kind of exercise might actually improve your mental health! The study, conducted at the University of Missouri, found that strength training promotes the creation of new neurons in the memory centers of the brain. According to these findings, this may reduce or possibly even reverse some aspects of age-related memory loss. To get these benefits, work out with weights or kettlebells several times per week—or simply strap on some ankle weights during your next walk around the neighborhood.

Kelty TJ. Resistance-exercise training ameliorates LPS-induced cognitive impairment concurrent with molecular signaling changes in the rat dentate gyrus. Journal of Applied Physiology. 2019;127(1):254-263.

ARE YOU A DIGITAL ADDICT?

How many times did you check your smartphone today? While digital devices have become an integral part of daily life, researchers at San Francisco State University say that our reliance on smartphones rewires our brain in ways similar to an opioid addiction. Constantly feeling the need to answer each ping, post, and ringtone also prevents us from focusing effectively on the tasks at hand. Worse yet, instead of fostering social interactions, smartphones can leave users feeling isolated. During their study of 135 students, the researchers found that those who interacted with their smartphones the most reported higher levels of anxiety, depression, and loneliness. While technology is here to stay, you can avoid your smartphone’s addictive allure with a few healthy limitations. Schedule 15 minutes two to three times per day to check messages. Disable the e-mail function on your phone.

Lastly, set a specific time to browse Facebook and Instagram instead of responding to every post that pops up throughout the day.

Pepper E. Digital addiction: Increased loneliness, anxiety, and depression. NeuroRegulation. 2018;5(1):3.

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FEELING SICK?

NOT THIS YEAR! Give these natural flufighters a shot

I

f there’s anything more predictable than the arrival of the holidays, it’s the inevitable annual onset of flu season. Of course, no one likes to miss out on the fun and frivolity of this festive time of year, yet conventional medicine offers little relief for your symptoms. In fact, there’s typically

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nothing a doctor can do short of recommending plenty of rest, lots of fluids, and 7 to 10 days’ worth of patience. Of course that’s good advice to follow, but Mother Nature also has some tried-and-true remedies up her sleeve to keep you out of the doctor’s office altogether!

WASH VIRUSES DOWN THE DRAIN

If you’re not a religious hand washer, it’s time to rethink your hygiene routine. As simple as it sounds, handwashing is the number one thing you can do to lessen your chances of catching a cold or flu virus. Make sure it’s the first thing you do when you arrive home from anywhere during the winter months—even your steering wheel can be a breeding ground for these relentless

bugs. It’s also a good idea to remove your shoes at the door and wipe down objects like purses and backpacks that tend to track outside invaders into your home. And make sure to wash your hands well—we’re talking two minutes of lathering with soap and water—to allow this simple task to work its magic!

WATER WORKS

You’ve heard this little gem a million times, but its effectiveness makes it worth repeating a million more—drink

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more water! On the surface, it may seem like the hot days of summer would require you to take in more H2O than the cold winter months. However, dry winter air—both indoors and outdoors—can wreak havoc on your health. Here’s why: Without adequate hydration, your immune cells can’t operate at peak performance. What’s more, increasing your fluids helps rid your body of unwanted germs and toxins. Many health experts recommend drinking 8 to 10 eightounce glasses of water daily, which is a good rule of thumb. But if you’re active or a frequent exerciser, you’ll need even more than that!

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Andrographis: Andrographis is one of the most powerful immune-boosting herbs available and can help in the prevention and treatment of upper respiratory tract infections (URTIs) and symptoms associated with the flu.

A study conducted in India focused on two groups of people with URTIs. One

EXERCISE—EVEN A LITTLE BIT, BUT NOT TOO MUCH

Want a foolproof way to boost your immune system without spending a dime? Get your heart pumping. Even moderate physical activity can have a measurable impact on your overall health. Research shows that exercise enhances circulation, which helps white blood cells move throughout the body and gobble up cold, flu, and other viruses before they have a chance to take hold. Exercising at least 30 minutes most days of the week is also a good way to help flush bacteria out of the lungs, protecting against respiratory and bronchial infections.

BOOST YOUR DEFENSES

Certain viruses, like flu germs, spread more quickly than symptoms appear, which means it’s important to be as proactive as possible in your fight against these annoying illnesses.

The following supplements have a proven track record when it comes to stopping cold and flu viruses in their tracks so you don’t have to suffer through the holidays with a fever, chills, a runny nose, or head congestion. Take one (or all) daily to arm yourself this holiday season!

group was given a placebo, while the other group was given andrographis.

The patients taking andrographis reported dramatic improvements in coughs, headaches, sore throats, and disturbed sleep patterns. Take 400 mg (that contains 80 mg of andrographolide) daily.

Echinacea: Here’s one we know you’ve heard of!

Echinacea purpurea has been a well-known, immune-boosting botanical for generations. In study after study, researchers have found that this herb has the ability to reduce the length and severity of colds and flu symptoms.

Because of its immune-stimulating abilities, echinacea is best taken as soon as you notice an onset of symptoms.

For best results, take 150-160 mg up to three times daily.

Elderberry: Elderberry disrupts viruses and restores the

body’s ability to fight them off without the side effects or drug resistance you see from prescription medications.

Studies have proven its effectiveness against at least 13 different pathogens, including influenza A and B, plus the bacteria that cause strep throat. One Australian study showed that taking elderberry while traveling cut the risk of developing cold or flu symptoms.

If you’re traveling over the holidays, elderberry could keep you feeling merry and bright this year! Take 300 mg every day for proactive, longterm protection.

Pelargonium: Pelargonium sidoides (also known as umckaloabo) has antibacterial, antiviral, and expectorant properties. This herb attacks acute infections, boosts immune function, and prevents reinfection. In Germany, pelargonium has been prescribed over the counter since 1983, and German doctors have observed its widespread effectiveness against sinus, throat, and respiratory tract infections. Also worth noting, children as young as six years of age have seen excellent results when using pelargonium to recover from cold and flu viruses.

Propolis: This natural defender is particularly effective for notoriously difficult-to-treat bacterial infections like Staphylococcus aureus, E. coli, and H. pylori. Propolis­­— particularily GH2002—is also extremely powerful against the bacteria that cause common childhood illnesses like ear infections and strep throat.

Another bonus? Propolis can prevent cold sores—a virus that often rears its head during times of stress. However cold sores—technically known as the herpes simplex virus—can be weakened by propolis. Take it daily or when you notice the itching, burning, and tingling that signals an outbreak.

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IN DEPTH

WAYS 5 TO PREVENT

DEMENTIA Nothing strikes fear in the minds of Baby Boomers more than the prospect of developing dementia.

Whether it’s Alzheimer’s, vascular dementia, or another form of the memory-robbing condition, dementia is a cruel disease that affects an estimated 1 out of every 6 women and 1 out of every 10 men over the age of 55. And it impacts not only the person suffering from the disease, but family and caregivers as well.

1

Eat smart. What you eat can play a critical role in the development of dementia. Two recent studies found less accumulation of beta-amyloid protein—a hallmark of Alzheimer’s disease—in middle-aged people who followed a Mediterranean diet filled with fresh fruits and vegetables, fish, lean meat, and olive oil compared to people eating a Western diet filled with processed foods.

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But there could be a silver lining for those approaching their golden years. Even though no drug therapy or treatment regimen has yet been found that will definitively prevent dementia, a 2017 study suggested that 35 percent of all dementia cases could be tied to lifestyle choices. So what can you do to guard against this devastating disease? Here are five ways you can reduce your risk, starting today.

2

Maintain a healthy weight.

After analyzing data from 1.3 million people throughout Europe and the United States, researchers at the University College of London concluded that people with a high body mass index (BMI) are more likely to develop dementia than those with a normal weight. Other research published in the journal Cureus suggests that obesity not only decreases the blood supply to the brain, but also increases fat cells that damage the brain’s white matter. Combined, these factors can lead to a loss of brain function.

3

Get moving. Several prospective studies show that regular exercise can reduce the risk of developing dementia by about 30 percent. For Alzheimer’s disease specifically, the risk was reduced by 45 percent. To get all the brainboosting benefits from exercise, strive to get at least 30 minutes of exercise on most days of the week and be sure to include a combination of aerobic and resistance training.

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Train your brain.

Exercising your mind—think computer games, crossword puzzles, learning new mental skills—is one of the easiest ways to improve cognition and help prevent dementia. During one study involving more than 2,800 adults 65 and older, researchers found that brain-training activities designed to engage memory, reasoning, and speed of processing reduced the risk of dementia by an average of 29 percent.

Sage. Another botanical with

brain-boosting powers, sage has been shown to enhance cognition and protect against dementia and other neurodegenerative problems.

Preliminary research suggests that the compounds in sage may help protect against the damage triggered by the accumulation of beta-amyloid protein.

These compounds may also protect neurons, guard against oxidative stress, and keep inflammation in check. In a four-month, randomized, doubleblind study of 42 patients with mild to moderate Alzheimer’s, those taking sage experienced significant improvements in their cognitive function compared to those taking a placebo.

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5

Take brain-boosting supplements. Research shows that several key nutrients can lower the risk of dementia. Here are four of the most effective:

Vitamin D. Studies show that low levels

of this critical nutrient play a role in the development of dementia. During one observational study, an international team of researchers evaluated more than 1,600 seniors for six years. They found those who were severely deficient in vitamin D were more than twice as likely to develop Alzheimer’s or other forms of dementia than those with adequate levels.

Participants who were only mildly deficient had an increased risk of 53 percent, while those who were severely deficient had a 125 percent higher risk of developing dementia.

Because an estimated 40-75 percent of all adults are vitamin D deficient, supplementation is essential.

Rosemary. This fragrant herb has

long been tied to memory. In fact, in the play Hamlet, William Shakespeare wrote, “There’s rosemary, that’s for remembrance.” Little did he know just how true that was. Recent studies show that rosemary extract 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

Curcumin. This colorful spice, derived

from turmeric, may protect the brain in multiple ways. 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. One drawback to most curcumin supplements, however, is that they are not well-absorbed by the body.

Fortunately, a 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 either BCM95 or Curcugreen, this proprietary curcumin is blended with turmeric essential oil containing ar-turmerone complex for optimal absorption.

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, they also experienced a better use of oxygen within the brain.

It’s never too early—or too late—to take steps to protect against cognitive decline and dementia. Adopting these five strategies could help you maximize your brain power and keep you sharp for a lifetime, no matter what your age.

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Global Solutions

to Seasonal Stress Ever think of running away to escape the stress of modern American life? The truth is—stress is not relegated to one country. We don’t live on a stress-free planet—especially during the holidays. People around the world are embracing the idea of dealing with stress through various, innovative methods. Take this stroll around the world to see if there are some new stress-busting tips you would like to incorporate this holiday season and into the New Year.

French Flâner

As they say in Paris, would you like to flâner (pronounced flan-ay) down the Avenue des Champs-Élysées? That would be wandering the streets of Paris without a specific destination or goal. Your aim is to soak up the beauty that surrounds you.

Of course, you can take that attitude anywhere you are by intentionally deciding to relish the moment. In the process, you will make quick, micro decisions as opposed to being on a plan or schedule. You’ll have an enjoyable time and build new brain neurons. Perhaps adopting this attitude toward holiday gift buying could take some of the stress out of your shopping trip.

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South African Ubuntu

Ubuntu is the ancient belief that by being kind to others, we become uplifted. The word can be translated to “I am what I am because of who we all are.”

Generosity is the basis of ubuntu.

It’s especially easy to practice this type of kindness during the holiday season by volunteering at your local food pantry or homeless shelter, or by simply assisting a neighbor.

Another plus? Connecting to other people can encourage you to be more optimistic and satisfied.

German Waldeinsamkeit This translates to time spent outdoors in the woods, among trees. More specifically, wald means “woods” and einsamkeit means “solitude.” Even if you don’t have a life that allows long treks through the wilderness, spending just 20 minutes in a woodsy area can also lower your stress levels. Just looking at pictures of trees can be effective. It’s similar to the concept of meditation—the consistent process of training your mind to focus and redirect your thoughts—and choosing a place that encourages this type of concentration. Taking the time to recognize the serenity available by walking or sitting among trees combines two forms of de-stressing for a happier holiday season.

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Norwegian Koselig, Danish Hygge, and More Pronounced “koosh-lee,” this Norwegian answer to stress is translated to mean “coziness.”

Without a direct English translation, it’s close to the Dutch “gezelligheid” and the most wellknown of the cozy concepts— Denmark’s “hygge” (pronounced “hue-guh”). Part of the national character of Norway, the concept combines companionship, nature, and coziness to bring you to a state of personal well-being. Think of it as the opposite place of where stress reigns. While Norway and the other Scandinavian countries are subject to isolated, long, dark winters, practices like koselig go a long way to help those who live there deal with seasonal affective disorder. Bonfires, warm sweaters,

embracing nature as it is— they all lead to the blissful state of koselig.

Perhaps “kalsarikännit” is your cup of tea, or possibly a glass of beer. That’s the Finnish de-stressor that involves sitting at home by yourself, drinking. Oh, and then there’s the part where you are clothed in just your underwear!

When it comes to feeling stressfree, you can choose your own adventure! Whatever practice you adopt to foster a stress free existence, the end-result is the same—greater joy and longevity!

Swedish Fika

Swedes stop their day to enjoy a coffee break, have a treat, and catch up with friends. Fika breaks last 15 to 20 minutes each, usually at 10 a.m. and 3 p.m. Research shows that Swedish workers are some of the least stressed workers. At first blush that may not sound productive, but in fact, one study found the most productive people work for 52 minutes and take a 17-minute break. And, if you happen to love coffee—even better! Swedes also boast of practicing lagom—which translates to balance in all things—not too much and not too little. This approach cuts down on the stress that can occur from being surrounded by an abundance of things.

Japanese Ikigai

What are you passionate about? What makes you jump out of bed in the morning?

That’s ikigai, from “iki” (life) and “gai” (the fruit of that life).

The combination of these ideas is discovering what gives you a reason for being. That can mean time spent with friends or pursuing a hobby. If you’re not sure what that is for you yet, here’s a simple formula to get there. Think about what you love, what you’re good at, and what the world needs.

Where these three intersect is your personal ikigai. Another Japanese meditative practice to de-stress is shinrin-yoku or “forest bathing”—a form of nature therapy that includes watching sunlight stream through the trees while mindfully breathing the damp, cool air of the forest.

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Good Health TM TM

Stress Answers from Around the World

In addition to walks in the forest, cozy foods, and the soothing effects of meditation, nature also provides botanicals that can effectively fight stress. You can find your bliss no matter where you live. Turn to these supplements and get back to that holiday cheer.

Echinacea. If the

holidays have you feeling overwhelmed and anxious, consider a clinically tested botanical—a specially cultivated species of echinacea called Echinacea angustifolia (EP 107). Discovered by Hungarian researchers, it’s not to be confused with the echinacea used for colds and flu. This is a single compound from the species found to influence brain chemistry. It doesn’t cause drowsiness, but reduces anxiety without triggering side effects. In fact, studies showed a reduction in stress in as little as three days. And because echinacea has been used for centuries, we know it’s safe— even for children. The best part? This natural relief is in supplement form at a clinically studied low dose that can alleviate anxiety symptoms quickly and safely.

Check the label on your stressspecific supplement for Echinacea angustifolia root extract, standardized for proprietary echinacosides.

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Lemon Balm has been used

for over 2,000 years as a way to deal with stress. A clinically studied herb, it contains compounds that include acids known to inhibit an enzyme in the body called gammaaminobutyric acid—or GABA. A great holiday stress antidote, GABA brings balance to stress and anxiety.

The key is to use a clinically studied extract of lemon balm leaf and stem along with supercritical extract of lemon balm. The combination of these two lemon balm extracts delivers highly concentrated, active constituents that work well against stress.

Ashwagandha helps build stress resistance for both the mind and body. It contains powerful, natural compounds that increase the body’s resistance to stress by supporting the adrenal glands.

Clinical studies have shown ashwagandha’s ability to lower cortisol levels while increasing antioxidant activity. As a result, you will feel calmer and your body will experience less oxidative damage. Look for an ashwagandha supplement standardized to contain 5 percent withanolides— hormone precursors that modulate stress hormones and help keep the body in balance.

Holy Basil. This wonder of nature has

been held sacred in India for thousands of years due to its ability to increase feelings of relaxation and calm. One laboratory study showed that holy basil reduces oxidative damage even in highstress cases. Holy basil’s relaxing effects are even more effective when paired with lemon balm. Taking these together in the form of a supplement is a convenient way to manage stress throughout the season.

Lavender.

Looking for an added bonus? Take a good long sniff of lavender. As an essential oil, lavender can be used with a diffuser in your home, or topically. Spritz a lavender spray on your pillow to help you drift off to holiday dreamland.

Rhodiola, an exceptional adaptogen,

can help you adapt and thrive during times of emotional, physical, and environmental stress. It’s known for being emotionally calming, allowing you to stay cool and collected even in high pressure circumstances. Choose a supplement standardized to contain at least 3 percent rosavins and 1.8 percent salidrosides. Energizing and calming at the same time, combining ashwagandha and rhodiola creates a synergistic way to combat seasonal stress. They are an unbeatable combination to help you through the holidays and beyond.

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The Answer to Healthy A1C Levels*

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60

Years of Research Proves It

Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 60 years of German research.*†

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DEPRESSION DEALING WITH Luckily, you can turn to safe, natural alternatives that work at least as well as those drugs without causing their unwanted side effects.

Surprisingly effective ways to clear the clouds

by Jacob Teitelbaum, MD

C

hances are you know someone (maybe you) who struggles with depression. After all, 17.1 million adults and more than 2 million children in the United States suffer from a depressive disorder—and those are just the people that we know about.

Depression strikes almost everyone at some point in their lives. For some people, that depression deepens and lasts for months, even years. It’s more than just a profound sense of sadness. Chronic depression brings on feelings of despair and hopelessness while it drains joy and energy. It’s a serious health condition that can leave its victims unable to cope with life.

The standard treatment for depression includes a variety of prescription drugs that have a less than 50 percent success rate and often cause nasty side effects—sometimes making the depression even worse.

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How Depression Works We still don’t fully understand what causes depression, though genetics, traumatic events, and chronic stress seem to play key roles. What we do know is that during depressive episodes, the brain signals that spark positive feelings— like joy and contentment— don’t connect.

Brain chemistry changes and levels of “feel-good” brain chemicals (called neurotransmitters) drop off significantly, causing symptoms such as: • L ost interest in favorite activities • Changes in appetite and eating habits • Trouble sleeping or sleeping much more than usual • Extreme fatigue and lack of motivation • Feelings of despair, hopelessness, and worthlessness • Physical aches and pains (with no obvious cause) • Lost desire to continue living • Frequent thoughts about death and suicide

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For decades, drug treatments have zeroed in on neurotransmitters, but it turns out that several other factors affect depression. Recent research discovered that inflammation plays a key role in depression and other mental health disorders. In fact, 58 percent of people with depression have elevated levels of C-reactive protein, a key indicator of inflammation. Along with that, people with depression tend to have higher levels of oxidative stress and the stress hormone cortisol. All three of these factors can increase the chance of depression and make symptoms more severe.

Different Types of Depression Depression comes in many forms, and some are harder to identify than others.

That leaves many people struggling with debilitating symptoms without realizing their cause. The main types of depression include: Major depressive disorder (MDD).

MDD is what most people think of when they’re talking about depression. This form causes several symptoms of depression that last for more than two weeks.

Persistent depressive disorder (dysthymia).

Persistent depressive disorder is a chronic form of depression, where symptoms are present almost every day for at least two years. Symptoms may become more or less severe throughout that time, but rarely (if ever) disappear completely.

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Post-partum depression.

Post-partum depression is caused by the significant hormonal changes that come with pregnancy and childbirth.

More than “baby blues,” post-partum depression causes significant symptoms including extreme exhaustion and unshakeable sadness.

Atypical depression.

Atypical depression follows a different pattern, with more specific depressive symptoms including excessive eating and sleeping, extreme reactivity, crushing physical fatigue, and oversensitivity in the face of rejection.

While these symptoms persist, they get interrupted by periods of feeling good when positive events occur.

Seasonal affective disorder (SAD).

SAD is a cyclical form of MDD, triggering depressive symptoms during the lower-light, winter months.

Depression can also be characterized as mild, moderate, or severe depending on the symptoms, how often they occur, and their severity.

The Dark Side of Antidepressant Drugs In most cases, as soon as a doctor diagnoses depression, the prescription pad comes out. Antidepressants are among the best-selling drugs in the world. In fact, antidepressant sales are expected to hit $15.98 billion by 2023.

First-line antidepressants include SSRIs (selective serotonin reuptake inhibitors), SNRIs (serotonin and norepinephrine reuptake inhibitors), and NDRIs (norepinephrine and dopamine reuptake inhibitors). These drugs work by preventing your brain from reabsorbing specific neurotransmitters to keep levels artificially high and available longer. They’re known to cause dozens of unwanted side effects, including sexual dysfunction, weight gain, worsening depression, and increased suicidal thoughts and actions.

Second-string antidepressants are usually brought in only when a series of first-line drugs fails.

These older medications include tricyclic antidepressants and MAOIs (monoamine oxidase inhibitors). Doctors prescribe these less frequently than the first-line drugs mainly because of their dangerous food and drug interactions and harsher side effects, which include involuntary muscle jerks, abnormal nerve sensations, dangerously low blood pressure, and increased suicide risk.

Prescription drugs do make some difference for around 42 percent of patients. That means antidepressants work less than half the time, forcing patients to try drug after drug in search of one that helps at all.

When patients don’t improve using a single drug, doctors prescribe add-ons, either additional antidepressants or

Know Your Brain ChemicaLS Your brain houses billions of cells called neurons and a complex mix of special chemicals called neurotransmitters that affect every thought, action, and mood. The neurotransmitters most closely connected to depression include:

• Serotonin, responsible for feelings

of happiness and well-being

• Dopamine, responsible for

motivation, reward, and pleasure

• GABA (gamma-aminobutyric

acid), responsible for calm and relaxation

• Norepinephrine, responsible for

mental energy and focus

Then there’s cortisol, which doesn’t quite fit in with the neurotransmitter crowd, but has a profound impact on depression and anxiety. Commonly known as the “stress hormone,” cortisol gives you that burst of energy for “fight or flight” when you sense danger.

As soon as the danger disappears, cortisol levels are supposed to decrease so everything can go back to normal. But with chronic stress, cortisol levels stay high all the time, exhausting your brain and preventing normal neurotransmitter function.

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other types of mood-altering drugs (like anti-psychotics). This can lead to people taking two… three… even four or more prescription medications to treat their depression. Even then, a full 30 percent of those patients don’t get relief from their symptoms. Worse, the combination of side effects can make their lives even harder to deal with.

Luckily, you don’t have to risk harmful side effects to find relief. Nature provides equally effective and much safer solutions for depression.

Curcumin acts on multiple pathways to

calm inflammation in the brain, reduce oxidative stress, gently rebalance neurotransmitters, and produces fresh, new brain cells. A highly absorbable form of curcumin called BCM-95 (also known as Curcugreen) was found to be at least as effective as two prescription antidepressants, fluoxetine (Prozac) and imipramine (Tofranil) in a headto-head clinical study. Plus, patients taking the BCM-95 didn’t experience any adverse side effects. Another placebo-controlled study found that BCM-95 started lifting depression in patients with major depressive disorders in as early as four weeks. In addition, BCM-95 seems to help people with atypical depression, a form that usually doesn’t respond to drugs. The clinically proven dose is 500 mg of BCM-95, taken twice daily.

Saffron lifts the weight of depression by

increasing serotonin levels, preserving GABA (gamma-aminobutyric acid), and reducing cortisol. This ancient, natural medicine has been shown in several clinical studies to relieve symptoms of depression and anxiety.

A meta-analysis of eight clinical trials found that saffron outperformed placebos and worked as effectively as fluoxetine to treat depression—but saffron also offered extra protection against inflammation and oxidative stress. Another meta-analysis of 23 studies reported similarly exciting findings: Saffron worked substantially better than placebo to treat symptoms of anxiety and depression, and boosted the effectiveness of 24

LIFESTYLES

antidepressants. Saffron has also been proven safe for nursing mothers to take, clearing symptoms of post-partum depression in 96 percent of patients.

An effective dose is 30 mg of saffron daily.

Using saffron and curcumin together increases their antidepressant and antianxiety powers, which has been shown in clinical trials to bring substantial relief to patients with major depressive disorder. The combination was especially effective in patients with atypical depression.

St. John’s Wort has been

are standardized to at least 3 percent rosavin. An effective dosage is 100 to 150 mg of standardized rhodiola extract daily.

Hemp Is Not Marijuana Both hemp and marijuana are plants in the Cannabis sativa family, but they’re as different as house cats and tigers. Hemp plants are selectively grown to contain low levels of THC (the psychoactive compound in marijuana). In fact, to be considered hemp legally, THC content must be 0.3% or less. You can’t get high from hemp.

studied extensively for its ability to relieve depression without causing negative side effects in numerous clinical trials. A metaanalysis of 27 clinical trials found that St. John’s wort worked at least as well as SSRIs to improve depressive symptoms and clear depression completely without side effects. The best results have been found using St. John’s wort extracts standardized to contain 0.3 percent hypericin, the compound largely responsible for the plant’s antidepressant activity. The effective dose is 900 mg daily of standardized St. John’s wort, taken either as 300 mg three times per day or in a special oncedaily 900 mg form.

Rhodiola takes a different approach

to easing depression. Rhodiola is an adaptogen—an herb that rebalances and normalizes body functions, especially in people with chronic stress. This herb brings antidepressant effects by increasing the activity of key neurotransmitters, including serotonin and dopamine, and by decreasing stress-related symptoms like fatigue and anxiety. The main, mood-lifting compound in rhodiola is called rosavin.

The most effective rhodiola extracts

Omega-3s play a critical

role in cognition, mood, and the overall nervous system. Because of this, numerous studies suggest that a daily omega-3 supplement can be helpful for easing depression. For postpartum depression, in particular, using a vectorized omega-3 during pregnancy decreases the risk by 50 percent. Taking three tablets daily for postpartum depression can be very helpful.

Hemp, a plant in

the Cannabis sativa family, works by balancing signals in the endocannabinoid system (ECS), which is involved in virtually every function in the body. Special ECS receptors called CB1 are concentrated in the brain where they control things like memory and mood using special compounds called cannabinoids. When the ECS is out of balance, it can bring on symptoms of depression and anxiety.

Full-spectrum hemp extracts contain a complete roster of natural plant cannabinoids, including cannabidiol, or CBD, that gently rebalance the ECS, lifting those symptoms without causing negative side effects. An effective dosage is 50 mg daily of full-spectrum, concentrated hemp oil once or twice daily.

Higher doses can be taken if desired.

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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Because you should only feel

a tingle when you FALL IN LOVE.

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A New Ginseng

Revival S

ome herbs are so commonplace in our vocabulary that we often take their full potential for granted. Ginseng falls into this camp—but with added confusion because there are so many varieties available, including white and red ginseng, American ginseng, Japanese ginseng, and Chinese ginseng.

Unlike the other forms of ginseng, both white and red ginseng are of the species Panax ginseng. White ginseng is harvested after six years, then washed and dried.

Red ginseng is also grown for six years, but then washed, steamed, and dried.

Ultimately it is the steaming process that produces the red ginseng. Because of the length of time it takes to grow ginseng, it is heavily sprayed with pesticides to reduce mold and toxins. There are many problems with domestically grown ginseng, and as a result, the herb has lost its status—especially in the U.S. In 2000, ginseng was the second most

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sold herb in America. Today, it’s the 50th most sold herb in America. These problems have led researchers on a quest to recover the true worth of red ginseng for today’s health conscious consumer.

The Rare, Noble Difference

Modern research has revealed the essence of red ginseng’s ability to affect multiple health conditions. The power comes from the ginsenosides residing in the plant’s root—specifically a sub-class of ginsenosides called rare or noble ginsenosides which are capable of producing the desired results of wellbeing and optimal health. Remaining true to sound environmental practices, researchers have discovered a new growing and processing method that has responsibly revived ginseng to its former potential and exceeded the vast array of benefits available from this ancient wonder.

A New Era of Red Ginseng

This new, safe, and effective method of growing and processing Korean red ginseng has preserved and even improved the power of the rare, noble ginsenosides within the herb while eliminating all of the negative aspects of traditional ginseng cultivation.

In fact, this novel growing method eliminates the use of pesticides or other agricultural chemicals, resulting in an ultra-clean ginseng. Another plus?

This new cultivation and processing method concentrates the noble ginsenosides and transforms them into more absorbable and bioavailable compounds that can survive the journey through the digestive tract.

Because of this, the new process delivers 7 times more rare, noble ginsenosides, and is up to 17 times more absorbable, than conventional ginseng, restoring the botanical’s

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reputation to address a multitude of health problems.

More Energy, Better Health

One of the most well-known benefits of Korean red ginseng is better mental and physical energy.

This new and improved form of ginseng has been shown to enhance not only mental focus and concentration, but it also improves physical stamina and endurance, even during times of stress.

The adaptogenic powers from this new red ginseng growing method also provide a timely weapon against numerous health issues like chronic inflammation, hardening of the arteries, multiple forms of dementia (including Alzheimer’s disease), diabetes, and cancer. This is accomplished in three ways: •T he adaptogenic power to restore balance to a stressed system •A nti-inflammatory properties, which are helpful in reversing the underlying cause of many diseases •A cting as a strong antioxidant to neutralize disease-causing free radicals There are over 4,000 studies on ginseng, and this includes a rapidly growing list of studies verifying the capability of this effective form of red ginseng to treat and prevent a long list of diseases, syndromes, and chronic disorders.

Anyone dealing with fibromyalgia or an autoimmune disease will be encouraged by a Brazilian study of women diagnosed with fibromyalgia. The researchers found that those taking red ginseng were able to reduce 28

LIFESTYLES

their pain levels by 39.4 percent and their fatigue levels by 46.5 percent. After just six weeks, their lost energy was also restored without the side effects common to many pharmaceutical drugs.

A Bedroom Boost

Men’s sexual health can also benefit from the power of rare, noble ginsenosides.

Erectile dysfunction (ED) is the most common male reproductive disease in the United States, yet less than 25 percent of men seek treatment. Since prescriptions and hormone therapy are rife with side effects, a safe and effective herbal answer is needed.

Because ginsenosides protect against oxidative stress, they work to overcome any oxidative damage in the blood vessels and penile tissue to restore normal function.

When seeking a natural ED product, choose one with this newly cultivated form of red ginseng. Along with reducing oxidative stress, it also provides the rare, noble ginsenosides needed to boost blood flow through the production of nitric oxide. One study of Korean red ginseng that was combined with apple polyphenols, flavonoids from grape seed, and saffron extract showed impressive results in men ages 45 to 65. Those taking the botanical blend had a 72 percent improvement

of their International Index of Erectile Function score, a recognized test for men’s sexual performance ability. More than 70 percent of those tested reported a dramatic difference. But be aware that, unlike “herbal Viagra” products that promise instant results but rarely deliver, taking this new form of red ginseng has been clinically shown to provide sustainable results when taken consistently over time.

Want even more good news? Korean red ginseng isn’t just for men! Studies have found that the herb also improves energy, libido, mental well-being, menopausal symptoms, and other aspects of a woman’s health—all without a negative impact on hormonal balance.

The New Ginseng

To guarantee you’re getting the most potent form of the herb, look for a formulation that contains HRG80 Red Ginseng.

This is your assurance that you’re getting concentrated, rare, noble ginsenocides that are both ultra-clean and bioavailable.

Whole-root, full-spectrum, solvent-free HRG80 provides a revolutionary solution to the great need for safe, effective red ginseng.

We are experiencing a welcome revival of an often undervalued botanical. Korean red ginseng can once again be relied upon as an effective adaptogen for both men and women. With limitless possibilities to enhance your health and the quality of your life, this pesticide-free, clinically effective form of Korean red ginseng is a clear solution whose time has come.

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ANIMAL HEALTH

FOR PET ANXIETY

Keep Your Dog Safe

& Holiday Happy!

Pay attention to the tastes, sights, and sounds of the season to keep your pet safe

by Carrie Donahue, DVM

The holidays can be a magical time filled with family and friends. But, as wonderful as this time of year can be, it can also be perilous for your pet. Check out these tips to keep your dog healthy through all the festivities.

TASTES

The Perfect Supplement

your dog begs. Assure your guests that your dog is well cared for and that sneaking them treats can lead to a pup with an upset stomach during the festivities. Enlist another family member to help keep an eye on that situation if you can. Another tip: Watch out for toxic holiday plants like mistletoe, poinsettia, and holly.

Also, don’t allow your dog to drink the water from your tree holder since it can contain pesticides and bacteria.

Unfamiliar and potentially unsafe holiday food temptations can wreak havoc with your pet’s digestion. While you may be aware of obvious things to avoid like chocolate or foods sweetened with xylitol, guests may not be informed about what is safe for dogs. Perhaps you’re What kid doesn’t want blessed with an Aunt a puppy for Christmas?

Tilly or Uncle Henry But be aware that the who insists that dogs holidays are not an ideal are fine with chicken time to bring a new pet bones and a little into your home. If your alcohol! This is when heart is set on adding a an extra measure of dog to the family, wait diligence comes in. If until after the holidays. your pet will be out and In the meantime, you about with your guests, can wrap up a picture insist on no sharing of of a puppy and tuck it table scraps or sweets, under the tree to let the no matter how much family know that their new best friend will 30 arrive after the season.

SIGHTS

Like you, your dog might be marveling at the twinkling lights on your holiday tree. But make sure to anchor your tree to ensure it won’t tip over or fall due to a curious pet. It’s also wise to tuck extra power cords out of the way to prevent tripping (human and canine!) and discourage chewing. And make sure to put any candles and breakable décor out of your pet’s reach.

It can be all too easy for Fido’s tail or paw

The sights and sounds of the holidays, as well as holiday travel, can make for a very anxious pup!

Fortunately, you may be able to provide your dog with some supplemental relief. In a clinical study on animals, a specifically cultivated root extract of Echinacea angustifolia (EP107) showed the ability to keep the animals relaxed without drowsiness. Enlist the help of a supplement with this specific ingredient (not to be confused with echinacea for colds and flu) to encourage tranquility anytime your dog needs the help.

The recommended dosage is 20-40 mg.

to knock over a lit candle or fragile decoration in a fit of excitement.

SOUNDS

New Year’s is a celebratory time. But, whether you’re ringing in the new with noisemakers or firecrackers, it can be terrifying for your furry friend. Help keep your dog calm by providing a quiet retreat if possible so they can feel safe. Adding some white noise or turning on the TV may also be helpful.

Simply removing your dog from the situation and settling them in a comfy place, complete with fresh water and a soothing toy, may be enough to relax your pet during any holiday upheaval.

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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D E C O D E

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YOU R S U P PLE ME NTS n: Vitami

Your favorite health food store has plenty of supplements.

But trying to figure out which nutrient is the best—decoding them—can be tricky. Here is a codebook for three of the most widely used and most important natural ingredients.

Vitamin C

Zinc Zinc is an essential mineral for the immune system, mental well-being, muscle healing, and prostate health.

WHAT IT IS:

WHAT IT IS:

WHERE IT COMES

Vitamin C is found in many sources, including oranges, kiwis, limes, rose hips, and acerola fruits.

FROM:

Our bodies require vitamin C, but we can’t make it on our own—we must get it from dietary sources. And even though it is often considered a cold and flu fighter, vitamin C does a lot more. Vitamin C also promotes wound healing and skin repair, proper iron absorption for better energy, and prevents hardening of the arteries. Vitamin C is most famous for stopping scurvy, a deficiency disease marked by fatigue, muscle failure, dental cavities, and gingivitis, and if not stopped in time, death. British sailors in the 1750s, suffering from scurvy, recovered after citrus fruits were added to their diets.

MAIN USE:

Vitamin C is a water-soluble vitamin, and is mostly associated with boosting the immune system.

WHERE IT COMES

Beef, turkey, pumpkin seeds, cashews, lentils, and quinoa are all food sources of zinc.

FROM:

WHAT TO LOOK FOR:

When selecting a type of vitamin C, you have many options.

Common supplemental forms like ascorbic acid or calcium ascorbate work quite well. Some researchers and practitioners may recommend a natural source that also includes other bioflavonoids for synergistic effects.

Either way, vitamin C is a critical necessity in anyone’s regimen.

Even though it’s tempting to think that vitamin C deficiency is a thing of the past, it isn’t. People with diets low in fruits and vegetables, older individuals, and people with alcohol dependency may be especially prone to this problem.

WHAT TO LOOK FOR:

The supplemental form of zinc that is best-utilized by the body is chelated to the amino acid glycine.

This amino acid helps shepherd minerals through the intestinal wall, allowing them to be readily used by the body.

TYPICAL DOSAGE: TYPICAL DOSAGE:

200 TO 2000 MG DAILY

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l: minera

7.5 TO 15 MG DAILY

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cal: Botani

Echinacea Zinc interacts with at least 300 different enzymes and reactions in the body, so it is critical.

It helps heal tears in muscles, ligaments, and tendons, and keeps your immune system running strong by bolstering white blood cell activity.

In one study, zinc reduced the duration of cold symptoms by 42 percent compared to a placebo—but those results were seen in the first 24 hours of a cold, so it’s important to get zinc on board right away if you start feeling ill.

MAIN USE:

In men, zinc concentrations are highest in the prostate, where it helps maintain the organ’s structure and protects sperm count and viability. It also acts as an antibacterial against urinary infections, defends against carcinogens, and maintains normal androgen metabolism and hormonal balance.

Zinc deficiency has been linked to depression and anxiety disorders, so adding it to your regimen may help your life feel more balanced, productive, and enjoyable.

WHAT IT IS: Echinacea is the name of the genus for many species of related plants. One of the best known is Echinacea purpurea, which is associated with immune defense. Another species, Echinacea angustifolia may be as effective as prescription drugs for anxiety relief.

MAIN USES: For immune defense, Echinacea purpurea shortens cold and flu duration and relieves symptoms. An analysis of six clinical studies involving over 2,400 patients found that Echinacea purpurea cut the risk of a reinfection of respiratory illness by half.

This analysis also found that echinacea reduced the incidence of pneumonia, tonsillitis, and ear infection.

For anxiety relief, a specific Echinacea angustifolia extract— EP107—developed at the Hungarian Academy of Sciences, has been shown in studies to have a relaxing effect in the brain similar to Valium or Librium, but without side effects.

Compounds in this extract called alkamides affect cannabinoid receptors in the brain much like CBD, promoting a calm— but focused—state of mind. A clinical study found that in just three days anxiety levels were significantly lower in participants using the echinacea extract, and some noticed effects on the same day. These benefits remained stable for the duration of the clinical trial and even for two weeks following treatment.

WHERE IT COMES FROM:

Echinacea from various species are found in North America, Europe, and throughout the northern hemisphere.

For immune defense, look for an Echinacea purpurea extract that is made from freshly pressed aerial parts of the plant, rather than the root, and contains compounds known by the unwieldy name of β-1,2-DFructofuranosides. Those key components help you get over a cold.

WHAT TO LOOK FOR:

For anxiety relief, you need a root extract of Echinacea angustifolia (also called narrow-leaved coneflower) standardized for echinacoside and with a unique alkamide profile. The clinically studied extract is known as EP107.

TYPICAL DOSAGE:

900 MG For immune defense for the duration of the illness.

20 TO 40 MG TWICE DAILY For relief of ongoing anxiety.

For occasional anxiety (giving a presentation at work, catching a flight) consider 20 mg to 40 mg about 30 minutes prior to the event.

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t o H s c i p o T

What’s buzzy in the world of natural health

Toilets Get Smart…And Other Techy Trends

The technology sector continues to disrupt healthcare as we know it. From “smart toilets” that have the ability to analyze your urine and stool for nutrient deficiencies, to refrigerators designed to entice you to choose healthy carrots over calorie-laden cheesecake, 2020 will be another year of health-focused technology. While high-tech toilets might look ordinary, they’re able to detect abnormalities in urine flow, signaling to the user whether or not they should seek medical attention for bladder or prostate problems. The toilet could also help detect the early signs of diabetes and other chronic conditions. Other tech trends include refrigerators designed to enhance the freshness of foods, so they maintain a higher nutritional value for a longer amount of time. Less food waste, more healthy impact!

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Good Health TM

LIFESTYLES

More Mushrooms Please

Move over kale, this year’s superfood darling is the mushroom! The popularity of consuming mushrooms continues to trend up as chefs, farmers, and naturopaths turn to them for both culinary enjoyment and medicinal healing. Little wonder since they’re jam-packed with nutritional value and low in calories! Mushrooms, especially shiitake, are also known to boost immune health and protect cells from free-radical damage. In fact, some types of mushrooms are thought to have the ability to protect against breast and other hormone-related cancers. One study of 2,000 women showed that those who consumed at least one third of an ounce of fresh mushrooms daily had a 64 percent lower chance of developing breast cancer.

Certain mushrooms are also adaptogens, which means they have the ability to help your body respond positively to various stressors in your current environment. Mushrooms really are magic!

Digital Detox from an Unlikely Source

Your phone now houses a number of apps and tools to help you monitor your screen time and social media use. Why? Experts believe too much technology may have a negative impact on your health (press ‘like’ if you saw this one coming). But Apple and Samsung aren’t the only companies jumping on the digital detox bandwagon. Ford is releasing a vehicle to help drivers combat the stimulation and distraction of constant screen time. Like many of today’s vehicles, the 2020 Ford Explorer will be equipped with a long list of tech features, but unlike much of its competition, the Explorer will also have a Mindful Mode. This setting removes most of the information from the vehicle’s digital screen to eliminate information overload, so the driver can, well, simply drive.

Human Rewilding: It’s a Thing

While every aspect of our lives is becoming more and more technologydriven, the human spirit appears to be longing for simplification. How do we know? Because, while technology should be making life easier, statistics show that stress, anxiety, and depression are at an all-time high. Human rewilding is a little bit about trusting your gut and a lot about recognizing your full potential— without the use of technology. This movement gives people permission to get more in touch with nature, and in so doing, more in touch with their natural state of being. Rewilding encourages people to move, rest, and eat, without relying on apps or fitness devices. Experts are hoping human rewilding teaches people how to rely on instinct again, and experience the self-assuredness and satisfaction that comes along with it.

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Soup Season

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LIFESTYLES

According to food historians, soup is as old as cooking itself. And throughout the ages, it’s been a delicious, filling, and often economical way to nourish. Here are some of our favorite soups to stay well-fed during the chilly fall and winter months.

Mulligatawny Soup SERVES 8

This soup is the British colonists take on Indian cuisine. Packed with chicken, veggies, and spice, it’s dairy- and gluten-free, making it a perfect addition to a keto, paleo, or low-carb diet.

1 tablespoon avocado oil 4 tablespoons pastured butter 1 small onion, chopped 1-in. piece of ginger root, minced 1 celery stalk, chopped 2 small carrots, diced 1 teaspoon curry powder ½ teaspoon turmeric 1 teaspoon sea salt ½ teaspoon black pepper ⅛ teaspoon ground nutmeg 8 chicken thighs, bone-in and skinless 3 cups chicken broth 2 cups raw cauliflower rice 2 cups coconut milk ¼ cilantro, chopped 36

Chicken Zoodle Detox Soup SERVES 6

Nothing tastes better than a steaming bowl of chicken soup when you’re under the weather.

Our version is heavy on nutrient-rich veggies and healing herbs to get you back on your feet in no time!

1 ½ pounds boneless, skinless chicken breasts 2 quarts chicken broth 1 large onion, chopped 3 cups broccoli florets 2½ cups carrots, sliced 2 cups celery, chopped 1½ cups spinach, chopped ¼ cup parsley, minced 3 tablespoons ginger, grated 4 cloves garlic, minced 2 tablespoons extra virgin olive oil 1 tablespoon apple cider vinegar ¼ teaspoon crushed red pepper, or more to taste ½ teaspoon ground turmeric Salt and pepper to taste Heat the olive oil over medium heat in a large soup pot. Add the onions, celery, carrots, ginger, and garlic.

Sauté for 5 minutes to soften.

1

Melt butter in a large soup pot over medium heat. Add the onions, ginger, celery, and carrots. Sauté until tender and the onions are translucent.

1

Add the herbs and spice, stirring for 30 seconds to release their fragrance.

2

2

Add the chicken thighs and broth.

Bring to a boil, then reduce to a simmer.

Cover and simmer for one hour or until chicken is cooked through.

3

Remove the chicken and set aside until cool enough to handle. Remove the bones and shred the chicken. Return the meat to the pot.

4

Add the cauliflower rice to the pot. Cover and simmer an additional 20 minutes.

5

Stir in the coconut milk and cilantro.

Simmer until heated through.

6

Ladle into bowls and garnish with additional cilantro, if desired.

7

Per serving: Calories 427; Total Fat 36g; Carbs 9g; Protein 21g; Sodium 209mg; Sugar 2g

Add the chicken, broth, apple cider vinegar, red pepper, turmeric, and 1 teaspoon salt.

Bring to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes or until the chicken is cooked through. Remove the chicken and set aside to cool.

3

Add the broccoli to the pot and cook an additional five minutes.

Meanwhile, shred the chicken and stir back into the soup.

4

Remove the pot from the heat and stir in the spinach and parsley. Adjust seasonings if needed.

5

6

Ladle into bowls and serve.

Per serving: Calories 91; Total Fat 2g; Carbs 6g; Protein 9g; Sodium 456mg; Sugar 2g

Good Health TM

Hearty Seafood Chowder SERVES 6

An East Coast staple, our version is a creamy low-carb spin on the traditional version. A perfect way to summon the seaside on a cold winter’s day!

4 slices sugar-free bacon

LIFESTYLES

In a large soup pot, cook the bacon over medium heat until crisp. Remove from pot and drain on paper towels.

Set aside.

1

Add onion and radish to the bacon grease and cook until onions are translucent.

2

2 cups daikon radish, chopped

Add the chicken stock, thyme, salt, and pepper. Reduce to a simmer and cook for approximately 10 minutes.

1 cup celery, chopped

4

1 medium onion, chopped

2½ cups chicken broth ½ teaspoon dried thyme Salt and pepper to taste 2 cups heavy cream (can substitute coconut cream) 1 pound cod or other white fish, cut into ¼ inch cubes 2 cans chopped clams Chives, minced

3

Add heavy cream, fish, and clams (including clam liquid). Continue to simmer for 5 minutes or until fish is cooked through.

Ladle into bowl and garnish with chives.

5

Per serving: Calories 427; Total Fat 32g; Carbs 7.6g; Protein 26.5g; Sodium 820mg; Sugar 3.8g

Apple Pumpkin Soup SERVES 4

Celebrate autumn’s bounty with this vegetarianfriendly sweet and silky soup. Bonus? It’s also grain- and dairy-free! ¼ cup ghee 1 whole kabocha pumpkin, peeled, seeded, and cubed 2 golden delicious apples, peeled and cubed 1 cup almond flour 8 cups water 1 pinch ground cinnamon Salt and pepper to taste Coconut cream (optional) In a large soup pot, melt the ghee over medium heat. Sauté the apples about 5 minutes. Add the pumpkin and cook for another 10 minutes or until golden and slightly softened.

1

Stir in the almond flour. Slowly add the water, stirring constantly until well-blended.

2

Reduce heat and simmer for 45 minutes.

3

Using an immersion blender, blend the soup until very smooth. (You can also transfer the soup to a blender and process in batches until smooth.)

4

Season with cinnamon, salt and pepper.

5

Ladle into bowls and garnish with a swirl of coconut cream if desired.

6

Per serving: Calories 359; Total Fat 25g; Carbs 30g; Protein 8g; Sodium 582mg; Sugar 15.5g

37

Good Health TM

LIFESTYLES

ALT ERNATIVE

MEDICINE CHEST

HEALTHY JOINTS Joint pain is exhausting, but it can go beyond simply dealing with the discomfort in the joints themselves. Joint pain can also cause fatigue, brain fog, and poor sleep.

But with the right approach, you can lessen or avoid joint pain with single supplements. Better yet, choose formulas that combine proven ingredients to address joint health— all without dangerous side effects.

Glucosamine: Glucosamine is a polysaccharide compound naturally found in cartilage. For people with osteoarthritis and rheumatoid arthritis, it not only helps rebuild those cushioning, shock-absorbing structures, but relieves pain as well. Scientific research shows that when combined with chondroitin and hyaluronic acid, glucosamine decreases the cartilage-degrading enzymes responsible for gradually depleting the cushion between joints.

It also inhibits specific inflammatory markers by up to 74 percent.

38

Curcumin: Curcumin has an unparalleled ability to fight pain and inflammation throughout the body. It has been clinically studied for pain relief, including the joint pain that can accompany osteoarthritis and rheumatoid arthritis. But, the curcumin you choose does matter. All standard extracts of curcumin are poorly absorbed by the body. Combining curcumin with turmeric essential oil containing ar-turmerone increases absorption by up to 700 percent over curcumin alone. Because of its highabsorbability factor, it’s more effective at smaller doses than some other extracts. A recent human clinical trial published in the April 2019 issue of Trials showed the benefits of a proprietary, patented curcumin with turmeric essential oil called BCM-95, or Curcugreen. This curcumin was compared to the prescription non-steroidal, anti-inflammatory drug diclofenac (Voltaren) for use in osteoarthritis (OA) of the knee among 139 patients. Each of the participants were randomly assigned to take either 50 mg of diclofenac twice daily or 500 mg of BCM-95 curcumin three times per day for 28 days. The improvements in osteoarthritis pain and functionality were the same in both the curcumin and diclofenac groups but there were three times as many adverse effects in the drug group as compared to the curcumin group. The researchers concluded that this proprietary form of curcumin worked just as well as diclofenac but without all of the adverse side effects.

Boswellia: The beauty of boswellia lies in its ability to target multiple healing pathways in the body that lower inflammation and reduce pain. Among boswellia’s most valuable properties is its unique ability to target a key pathway that is a major contributor to joint pain—the 5-LOX (5-lipoxygenase) pathway.

Research shows that a specific compound in boswellia called Acetyl-11-keto-β-boswellic acid, or AKBA, is one of the primary reasons it works so well to quell joint pain. But to get the most benefit from your supplement, look for a clinically studied boswellia extract that contains at least 10 percent of naturally occurring AKBA. Research shows that, combined with curcumin, boswellia relieves knee OA symptoms better than prescription drugs: 64 percent versus 29 percent.

Study results found a dramatic improvement in pain relief and walking distance among those taking the boswellia-curcumin combo. Another double-blind, placebo-controlled clinical trial combining boswellia and curcumin also found that the botanicals were extremely effective for reducing arthritis-related joint pain and stiffness in just three months.

Individuals in the herbal group also experienced an improvement in their ability to walk, climb stairs, and other “functional” scores compared to placebo. A great way to fight joint pain and inflammation is to take a supplement that contains boswellia, curcumin, and devil’s claw. It’s another noteworthy botanical with the ability to increase hyaluronic acid synthesis in chondrocytes—a critical step for joint lubrication. Adding devil’s claw to boswellia and curcumin is a synergistic dynasty of pain relief.

Good Health TM

LIFESTYLES

Chondroitin Sulfate: Chondroitin sulfate is a glycosaminoglycan (often shortened to GAG) which makes up cartilage, connective tissue, bone, and skin. It helps extend the life and activity of chondrocytes (cartilage-producing cells), reduces inflammation, and strengthens the load-bearing bones in the joints that sit just under the cartilage called “subchondral” bone.

Often researched in a combination, certain chondroitin and glucosamine combinations are equal to the

Hyaluronic Acid: Hyaluronic acid (HA) is another GAG that is synthesized in the body’s cartilage-producing chondrocytes. It’s one of the building blocks of collagen and cartilage in much the same way that amino acids are the building blocks of protein. HA adds to the spacing between joints, scavenges free radicals, and is critical for joint lubrication.

pharmaceutical drug celecoxib (also known as Celebrex) for stopping knee pain. Even chondroitin alone has been objectively shown to reduce pain sensation on MRI brain scans of patients in a clinical study. In another year-long clinical study, individuals with knee OA who took chondroitin felt less pain, preserved more cartilage, and experienced greater mobility after just three months than those taking a placebo.

Clinical work with supplemental HA has been promising. In a three-month study, the supplement not only relieved muscle pain and reduced pooling of synovial fluid (the fluid that reduces friction between cartilage in joints) in the knees, it also helped regenerate muscle. It shows how important it is to add a clinically studied, reliable source of supplemental HA—either alone or in combination with other nutrients—into a joint-restoring regimen.

Type II Collagen: Type II collagen is one of many forms of protein found in cartilage.

Accounting for up to 90 percent of the collagen in joints, it’s crucial for proper joint movement. While this structural protein is made naturally in our bodies, production starts to decrease starting in our 20s, pointing to the need for supplemental sources. For over two decades, researchers have investigated supplemental type II collagen in people with joint pain due to osteoarthritis and rheumatoid arthritis. While not a “quick fix,” the results are impressive.

Given the necessary time to assess the effectiveness of joint-rebuilding nutrients, supplemental type II collagen has been shown to stop pain. It may also play a part in interfering with T-cells that attack existing collagen in the joints, as seen in cases of rheumatoid arthritis. In a clinical study, type II collagen was used alongside and tested against acetaminophen in two groups of volunteers with osteoarthritis. The type II collagen users had significantly less knee pain, better flexibility, and better walking scores. Given the liver-damaging possibilities of acetaminophen, it makes sense to stick with the type II collagen.

But this form of collagen is not limited to arthritis pain. A physically demanding job or an arduous workout can also leave you looking for relief. Another clinical study of healthy, active people found that type II collagen helped them exercise longer without pain, alleviated pain from exercise, and improved knee extension.

Whether on its own or as a partner to other supplements aimed at relieving pain and stiffness, type II collagen makes an excellent companion to other joint supporting supplements. For example, in a six-month clinical study when type II collagen was combined with glucosamine and chondroitin, individuals with symptoms of hand osteoarthritis received more relief than those using glucosamine and chondroitin alone. Also of note: People receiving the extra boost from type II collagen improved faster and more steadily over the year with further improvements and better symptom relief.

39

Good Health TM

Research Roundup

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.

Move Over, Arthritis Prescriptions—Curcumin Works Better!

THE STUDY ABSTRACT:

Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study.

BACKGROUND: The purpose of this study was to compare the efficacy and safety of curcumin with those of diclofenac in the treatment of knee osteoarthritis (OA).

METHODS: In this randomized, open-label, parallel, active controlled clinical study, 139 patients with knee OA were randomly assigned to receive either a curcumin 500-mg (BCM-95) capsule three times daily or a diclofenac 50-mg tablet two times daily for 28 days. Patients underwent assessment at baseline and days 7, 14, and 28. The main outcome measure was severity of pain using visual analogue scale score at days 14 and 28. Knee Injury and Osteoarthritis Outcome Score (KOOS) (at days 14 and 28), anti-flatulent effect (at day 7), anti-ulcer effect, weight-lowering effect, and patient’s and physician’s global assessment of therapy at day 28 were included as secondary outcome measures. Safety after treatment was evaluated by recording adverse events and laboratory investigation.

RESULTS: At days 14 and 28, patients receiving curcumin showed similar improvement in severity of pain and KOOS scale when compared with diclofenac, and the difference was not statistically significant. At day 7, the patients who received curcumin experienced a significantly greater reduction in the number of episodes of flatulence compared with diclofenac (P <0.01). At day 28, a 40

weight-lowering effect (P <0.01) and anti-ulcer effect (P <0.01) of curcumin were observed. None of the patients required H2 blockers in the curcumin group, and 19 patients required H2 blockers in the diclofenac group (0% versus 28%, respectively; P <0.01).

Adverse effects were significantly less in the curcumin group (13% versus 38% in the diclofenac group; P <0.01). Patient’s and physician’s global assessment of therapy was similar in the two treatment groups.

CONCLUSION: Curcumin has similar efficacy to diclofenac but demonstrated better tolerance among patients with knee OA. Curcumin can be an alternative treatment option in the patients with knee OA who are intolerant to the side effects of nonsteroidal anti-inflammatory drugs.

Source: Shep D, Khanwelkar C, Gade P, Karad S. Trials. 2019;20(1):214.

WHAT IT MEANS TO YOU:

According to the Centers for Disease Control, 30 million American adults suffer from osteoarthritis. And even though the side effects of numerous prescription drugs have become wellknown, many people will still assume they are the only choice. But research with curcumin casts that old mind set in doubt.

This clinical study compared a commonly used prescription drug, diclofenac, to curcumin, a compound extracted from turmeric (Curcuma longa) and blended with turmeric essential oil, a source of ar-turmerone.

This enhances the botanical’s absorption and blood retention.

While diclofenac is widely used, it can also cause stomach ulcers, acid

reflux, GI bleeding, headaches, dizziness, and even kidney damage.

The gastrointestinal side effects of diclofenac alone are enough to turn most people off and include gas, bloating, and flatulence.

In this study, the curcumin provided just as much pain relief as the prescription drug, but with a much higher level of safety. In fact, 28 percent of the people in the diclofenac group had such severe gastrointestinal issues that they had to take a second drug to alleviate stomach pain and acidity caused by the first drug.

Curcumin is a powerful COX-2 inhibitor for pain relief, but it also works through multiple inflammatory pathways, helping the body heal—and not just mask—underlying symptoms.

It’s an excellent choice for those who can’t tolerate the side effects of overthe-counter or prescription drugs; it even relieves digestive symptoms.

The amount of curcumin—three 500 mg doses a day—is easy to incorporate into a daily regimen.

The type of curcumin used in the study, which provides a family of beneficial compounds called curcuminoids, including curcumin, demethoxycurcumin, bisdemethoxycurcumin, is a readily available ingredient known as BCM95/Curcugreen curcumin. BCM-95/ Curcugreen has been used in over 60 published studies. Unlike prescription or over-the-counter pain killers, it is safe, effective, and does not cause side effects or organ damage.

EVERY DAY can be a GOOD

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Educational BOOKLET

Series

Check out our Good Health Lifestyles Educational Booklet Series where our natural health experts dig into the details on Mother Nature’s healing botanicals and the best ways to use them for condition-specific support. Find them free at your local health food store, or download them now at www.goodhealthlifestylesmagazine.com or issuu.com.

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.

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LIFESTYLES

Guy’s Guide to ED Are you one of the 20+ million men suffering from performance problems? Good Health Lifestyle’s editor-in-chief Kim Erickson explains why erectile dysfunction occurs and helps you uncover effective, allnatural ways to get your love life back on track, starting today!

Extinguish Chronic Inflammation Chronic, low-level inflammation has been tied to a wide range of lifechanging diseases including arthritis, Alzheimer’s, diabetes, even obesity!

Learn how key botanicals and simple lifestyle changes can extinguish this silent threat to good health.

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!

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!

Say Good-bye to Pain Whether it’s joint pain, back pain, headache, or gout, nearly everyone experiences pain at some time or other. Learn how to get relief fast with a host of safe and effective herbal alternatives to potentially dangerous over-the-counter and prescription drugs.

Get Energized! Feeling like you’re experiencing your own energy crisis?

Discover easy-to-implement ways to naturally reinvigorate your energy stores and one remarkable herb that can help fight fatigue. Learn how to reclaim your energy levels and the life you love.

The All-Natural Anxiety Cure Overwhelmed? Feeling anxious? You’re not alone! Anxiety affects more than 40 million adults in the United States every year. There is hope! Dr. Jozsef Haller shares the secret to managing anxiety and chronic stress without drugs.

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