AKiN'S Healthy Edge October 2016

$3 free

October 2016

MAD ABOUT

MATCHA the super-potent GREEN TEA

BREWING TIPS &

MORE P. 10

The Keys to Breast Health

Isaac Eliaz, MD, answers your most pressing questions HE_Oct16_FrontCovers_JS.indd 1

Plus!

THE TOP 10 HERBS

for fall and winter health

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Aroma Actives

Vital Planet

Pure Skin Care

Hip & Joint Soft Chews These chicken flavored soft chews supply ingredients that help ease joint stiffness due to normal daily exercise and activity, and that support hip and joint health in your dog. Each soft chew contains glucosamine, MSM, hyaluronic acid, boswellia and turmeric. No artificial ingredients.

Trace Minerals Research

Stress-X Magnesium Powder This natural magnesium supplement contains magnesium citrate plus ConcenTrace, a blend of 2 trace minerals. This creates a highly absorbable form of magnesium to help maintain healthy magnesium levels in the body, helping you stay calm and relaxed. Supplies 350 mg magnesium per serving. Natural lemon lime flavor. Vegan and gluten free.

Zahler

ImmuniKid ImmuniKid provides nutritional support for a healthy immune system and general wellness for children in a kid-friendly liquid formula. The formula combines vitamin C, Sambucus elderberry, echinacea, olive leaf and other support nutrients. Natural strawberry spearmint flavor. Dairy free.

Aroma Actives are innovatively crafted without harsh chemicals to benefit both mind and body and to visibly restore health and natural vitality for long-term radiance.

Begin with Cleansing & Brightening Balm to leave skin feeling soft, fresh and deeply cleansed. Complete your cleansing routine with Skin Fresh Tonic, with soothing aloe, refreshing cucumber and calming eyebright.

Apply the light textured Omega Rich Face oil infused with starflower and ximenia oils to promote healthy looking skin.

Round out the full skin routine with Recovery Eye Serum and Neck & Décolleté Cream.

Earth Science

Ceramide Care Shampoo & Conditioner Transform and revitalize your hair with Earth Science’s new Ceramide Care. These formulas contain an exclusive plant-based ceramide complex that repairs the hair cuticle and restores moisture for instant results. Available in Fragrance Free for sensitive hair & scalp, Clarifying for normal to oily hair, Curl & Frizz Control for normal to dry hair, and Volumizing for normal to fine hair.

Thesis Marula Organix

Oil of Africa

This wild harvested, organic cold-pressed marula oil is infused with helichrysum oil, resulting in a powerful antioxidant serum and facial moisturizer. Oil of Africa is quick absorbing, and naturally contains vitamin A, vitamin C and essential fatty acids that deeply hydrate, nourish, build collagen, and increase skin elasticity.

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Chocolatier’s Gift Face Mask & Body Scrub Thesis introduces new cacao-based nourishment for skin. The Face Mask is made with pure organic cacao and is an ultra-nourishing and restorative mask for dry, dehydrated skin. The Body Scrub is like a luxurious dessert for the skin. Raw sugar crystals, shea butter, and cacao combine to exfoliate, nourish, and moisturize skin, giving it an antioxidant boost.

8/26/16 1:55 PM

Mary Ann O’Dell MS,RD

Taza Chocolate

Amaze Bars

Amaze Bars take stone ground chocolate to another dimension by mixing incredible flavor combinations into minimally processed, bold dark chocolate. Made with Direct Trade cacao. Non GMO, vegan and soy- and gluten-free. Try Coco Besos Coconut, which features perfectly unrefined 70% dark stone ground organic chocolate with a tropical twist of organic coconut.

Kalona SuperNatural

Organic Greek Whole Milk Plain Yogurt Kalona SuperNatural introduces a delicious, new line of supremely authentic Greek yogurt.

This thick and creamy yogurt is made in small batches, strained, and finished with organic ingredients. Each flavor comes from Old World Greek recipes featuring organic whole milk and Mediterranean-inspired ingredients. Choose from Plain, Honey & Lavender, Vanilla & Lavender, or Pomegranate & Orange.

Nature’s Artisan

Gourmet Xylitol Mouthwash Nature’s Artisan introduces a new and refreshing line of alcohol-free mouthwashes with natural gourmet flavors, organic aloe, essential oils, and birchwood xylitol, a natural sugar that tastes great and is even better for your teeth. Choose from: Coconut Ginger, Green Tea Pomegranate or Rosemary Mint.

Dr Tung’s

Oil Pulling Concentrate This new Ayurvedic formula is made with 24 herbs and botanicals in an organic sesame oil base.

Ayurveda recommends oil pulling daily to strengthen teeth and gums, and help with mouth dryness and other oral conditions. It also balances oral flora while detoxifying. Dr Tung’s Concentrate formula allows you to reduce oil pulling time, but get full benefits.

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Favorite Herbs: Turmeric

I use turmeric a lot, primarily because of its anti-inflammatory action. Many people know of turmeric because it is the main ingredient in curry powder.

Curcumin, responsible for the yellow color of turmeric, is the active compound believed to be responsible for the antiinflammatory and antioxidant benefits of turmeric.

Research has found that turmeric helps reduce joint inflammation by acting as a natural COX-2 enzyme inhibitor.

One study found that arthritis patients who took curcumin for 8 months had improvements in pain, stiffness, and physical function, compared to those who took a placebo. Turmeric is also effective for post-exercise recovery, with research showing it reduces markers of inflammation and muscle damage following excessive exercise. This antiinflammatory effect extends to the liver, where research shows curcumin delays liver damage that could eventually cause cirrhosis.

Curcumin is also a potent antioxidant, protecting cells from free radical damage.

This may explain why research has shown that curcumin may have a protective effect against cancer development.

TruStand™ Turmeric Extractt • Healthy inflammatory response.* • Helpful with muscle health, active lifestyles, & recovery.* • With rosemary.

• Gluten free.

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October 2016

features 18 The Top 10 Herbs for Fall & Winter Health Fight off colds and flu, keep your skin glowing, combat stress, and avoid other seasonal woes with these potent botanicals.

22 Breast Health: Your Questions Answered When should you get a mammogram? Should you avoid soy? Can supplements help? Holistic healing expert Isaac Eliaz, MD, LAc, addresses the most common questions about breast health.

departments NEWS FLASH

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CONSTIPATION RELIEF

Hot Off the Press. The latest word on natural health.

SUPPLEMENT ADVISOR

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Astaxanthin. This little-known carotenoid is getting noticed for its big health benefits and antioxidant power.

HERBAL ADVISOR

10

12

CLEAN EATING

EXPERT’S CORNER

14

Sweet Dreams for Insomniacs. If you have trouble getting to sleep—or staying asleep—these natural strategies can help.

26

Diet and supplement tips that can help keep bones strong through every stage of life.

PURE BEAUTY

Beat the Heat. Soothing ways to treat minor burns.

2

FIGHT OSTEOPOROSIS

Much Ado About Matcha. With more antioxidants and a richer flavor than traditional green tea, matcha is making a splash in the world of natural health.

HEALING EDGE

17

Safe, effective ways to ease the bloating and pain and support gastrointestinal health.

28

Aromatherapy & Essential Oils. Nourish your skin and hair with the healing power of essential oils.

30

Mindful Eating. Taking time to enjoy meals is a treat for your taste buds—and a boon to your health.

NATURAL GOURMET

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Spooktacular Halloween Dinner. Our Cheeseburger Jack-O’-Lanterns offer a healthy dose of festive fun.

October 2016

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editor’s letter Prevention Power “Prevention” is a buzzy word these days. Conventional doctors preach the importance of diet and exercise— and even supplements—in avoiding disease. And many employers now offer wellness programs to help keep their workers healthy and productive.

The idea that there are steps we can take to avoid illness isn’t a new one.

It’s been the mantra of natural health for decades. And true to our roots, this issue of The Healthy Edge is devoted to effective prevention strategies.

The flu shot is one of the most mainstream methods of avoiding illness we hear about this time of year, but that’s just the tip of the iceberg when it comes to cold-weather wellness. Check out “Top 10 Herbs for Fall & Winter Health” (p. 18) for a rundown of potent botanicals that can not only stave off colds and flu, but also battle seasonal stress, protect skin from the ravages of harsh weather, and more.

In “Breast Health: Your Questions Answered” (p. 22), holistic medicine expert Isaac Eliaz, MD, LAc, offers the best natural ways to prevent cancer and maintain healthy breasts. “Fight Osteoporosis Naturally” (p. 26) features diet and supplement tips to promote bone health. And “Astaxanthin” (p. 8) takes an in-depth look at a key antioxidant that provides protection against a variety of common health problems.

We hope these ideas can help keep you and your family well this year— and for years to come.

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors Ann Nix and Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designers Cynthia Lyons and Mark Stokes Cover Design Rachel Joyosa Production Director Cynthia Lyons Production Manager Mark Stokes

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708 Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 6, No. 9. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

October 2016

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8/29/16 9:05 AM

Collagen 2 Joint Strength*

Turmeric Extract T Healthy Inflammatory Response*

H Hyaluronic Acid Joint Hydration*

Show off your best moves without a hitch.

**BASED ON SPINS DATA 11/2015.

NEOCELL.COM

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© 2015 NeoCell Corp.

NeoCell’s newest flavorful formulation delivers key joint support nutrients in a gourmet soft chew bursting with a taste of tropical paradise. Keep your joints strong, lubricated, and moving smoothly so dancing is never not an option.

7/26/16 1:07 PM

newsflash

3 more reasons to exercise

Fish Oil Helps Heart Attack Survivors

Heart attacks lead to scar tissue in the heart and harmful changes in its shape and function, technically called “remodeling.” But high-dose fish oil supplements can reduce the damage, according to a study of 360 heart attack survivors, published in the American Heart Association’s journal Circulation. “Our findings show that omega-3 fatty acids are a safe and effective treatment in improving cardiac remodeling, so it may be promising in reducing the incidence of heart failure or death, which are still major healthcare burdens to patients who suffer a heart attack,” said Raymond Kwong, MD, senior author of the study. For 6 months, patients took a daily dose of fish oil containing 4 grams of omega-3 fatty acids, listed as EPA and DHA on product labels.

* Keep your heart healthy. Women who exercise about 2.5 hours per week are 25 percent less likely to have heart disease later in life, according to a 20year study published in the American Heart Association’s journal Circulation. Researchers analyzed exercise habits and heart health of more than 97,000 women.

* Avoid diabetes. Another 20-year

20% Women who use birth control pills, patches, or rings containing estrogen have, on average, 20 percent higher blood levels of vitamin D, according to an NIH study of 1,662 women.

When birth control is stopped, there is a risk that vitamin D levels will drop.

2x ARE YOU UNDER THE INFLUENCE?

Compared to cable TV viewers, Netflix users spend roughly twice as much time browsing for interesting programs, according to a survey of 2,000 Americans for Reelgood, an app designed to improve the entertainment experience.

study, at the University of Minnesota, found that being fit reduces the risk of diabetes. It found that exercise reduced risk even when people gained weight as they got older.

* Stay mentally sharp. Exercise protects against Alzheimer’s disease and other types of dementia. It’s especially beneficial after age 75, according to a study of 3,700 men and women at the University of California, Los Angeles.

Of store signage, that is. Big signs pointing to the produce section can make shoppers buy more fresh fruits and vegetables, according to a study by New Mexico State University in Las Cruces.

In different types of neighborhoods, some grocery stores had a series of large arrows on the floor, each 6 by 3 feet, with messages such as “Follow green arrow for health,” and pictures of fruits, vegetables, and positive emojis. In all types of neighborhoods, the results were the same. The signs didn’t increase overall spending but a significantly bigger percentage of grocery budgets was spent on healthy fresh produce. In conventional supermarkets, store signs are often used to provoke shoppers to buy unhealthy processed foods and snacks. Buyer beware!

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More info at reelgoodapp.com.

HOW TO FEED HAPPINESS Eating more fruits and veggies boosts happiness, according to a study at the University of Warwick in England. By following more than 12,000 people, researchers found that happiness increases with each extra portion, leveling out at 8 servings a day. After eating that amount for 24 months, researchers estimate, the boost in happiness could equal that of getting a job after a period of unemployment. The study was published in the American Journal of Public Health.

October 2016

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Studies show that Nattokinase can help maintain healthy blood flow, circulation and blood vessel function.* Suntheanine is a patented brand of L-theanine, an amino acid found naturally in green tea. Several studies have shown that Suntheanine reduces stress, promotes mental calmness & encourages relaxation.

Take Kyolic 109 everyday to support healthy blood pressure, reduce stress, and promote an alert state of relaxation.*

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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.

Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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7/26/16 1:03 PM

supplement advisor

astaxanthin

P

ronounced “asta-ZAN-thin,” and found in certain algae, astaxanthin is a food-based nutrient that has been shown in some studies to enhance the whole body. There are two sources of astaxanthin—microalgae and sea creatures that eat the algae (e.g., wild salmon, krill, and shellfi sh). The carotenoids in astaxanthin are rich in naturally occurring pigments known for their bright pinkish-red hue.

Astaxanthin Does a Body Good Astaxanthin’s varied health benefits are linked by a common, underlying mechanism—inflammation. “Inflammation is the root cause of all major diseases, and astaxanthin is one of Dr. Nature’s most powerful anti-inflammatories and natural medicines,” says William Sears, MD, who specializes in lifestyle medicine and is the author of Natural Astaxanthin: Hawaii’s Supernutrient. A study in California found that, compared to a placebo, Hawaiian astaxanthin reduced chronic inflammation by 20 percent in 8 weeks.

Here are some scientifically supported reasons to take astaxanthin daily:

Derma e Age-Defying Antioxidant Day Crème

Dr. Mercola Joint Formula with Astaxanthin

By Vera Tweed

This little-known carotenoid is getting noticed for its big health benefits and antioxidant power Anti-aging: Astaxanthin is a very strong antioxidant, meaning it helps neutralize harmful free radicals that can cause an internal process much like rusting.

It manifests as “getting older,” whether that means needing a nap despite a good night’s rest, or wondering where you put your keys.

Beauty: People who have taken astaxanthin experienced multiple skin benefits, including less sunburn and UV damage (it doesn’t replace sunscreen); fewer fine lines and wrinkles; less roughness; and improved moisture and elasticity. Similar skin benefits have been reported with topical use of astaxanthin in creams and serums.

Energy: Astaxanthin has been shown to optimize the energy producingcomponents of cells, enabling them to work more efficiently during exercise, even extreme training.

Exercise recovery: Astaxanthin’s antioxidant and anti-inflammatory qualities may help reduce damage during endurance exercise. Athletes also report less soreness after exercise with astaxanthin use.

Heart: Astaxanthin helps protect the heart by reducing inflammation and helping to improve the integrity of the lining in blood vessels.

Joints: Some research suggests that astaxanthin may help ease pain associated with rheumatoid arthritis, carpal tunnel, tennis elbow, and tendonitis.

Eyes: Doses of 4 –12 mg daily were shown to improve the ability to see fine detail, as well as ease eye strain, fatigue, dryness, and blurred vision.

Guidelines for Daily Use Unless you happen to eat wild salmon several times a week and 10 servings of fruits and vegetables a day, Sears recommends taking astaxanthin as a daily supplement. Look for astaxanthin from Haematococcus pluvialis algae grown in pure water. “There is scientific evidence that between 4 and 12 milligrams is safe and effective,” says Sears, who recommends 12 mg daily for anyone suffering from an inflammatory condition, including those at risk for heart disease. Use 4 mg daily for general health benefits.

Paragon Plus Astaxanthin Pure

Wild Alaskan salmon contains approximately 1 mg of astaxanthin per ounce, so a 4-ounce serving provides about 4 mg 8

October 2016

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herbal advisor

By Vera Tweed

much ado about matcha

It’s not hard to see why matcha, with more antioxidants and a richer flavor than traditional green tea, is more popular than ever If the matcha craze hasn’t reached your neighborhood yet, you may well be wondering what it is. A traditional Japanese ceremonial drink, matcha is a type of green tea that is grown and prepared like no other. It enhances energy and delivers concentrated antioxidants and other beneficial nutrients without jittery side effects.

Concentrated Nutrients In most teas, the leaves are steeped in water and then discarded, but with matcha, green tea leaves are ground into a fine powder that actually dissolves in the water. So when we drink matcha, we consume the mixture of water and tea leaf powder, which is the source of matcha’s potent nutritional benefits.

As with other plants, the nutrients in tea are influenced by the environment of the tea plantation. For matcha, the green tea is grown in shaded areas, which gives it a bright green color and higher levels of detoxifying chlorophyll and other nutrients.

Compared to regular green teas, matcha contains at least three times the amount of EGCG, considered the key beneficial antioxidant in green tea, according to research at the University of Colorado at Colorado Springs. Published in the Journal of Chromatography A, the study found that compared to one popular green tea, levels of EGCG were 137 times higher in matcha.

Health Benefits Studies of green tea have shown that it: • Promotes heart health by mildly lowering cholesterol, making blood less sticky, and protecting arteries.

• Reduces skin damage from the sun.

• Protects against certain cancers.

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• • • • • •

Improves the balance of gut bacteria.

Protects against liver damage.

Fortifies the immune system.

Improves mental function.

Helps lower blood pressure.

May help with weight loss.

Energy without Jitters Matcha fans report sustained energy and alertness without the jitters associated with coffee—likely because the caffeine in matcha is offset by theanine, a calming amino acid. Studies of theanine show that it reduces the effects of stress without causing drowsiness during the day, and enhances sleep at night. Levels of caffeine vary from one matcha to another, with estimates per cup ranging between

25 mg—less than other teas— to about 70 mg—nearly as much as a cup of coffee.

Matcha Many Ways With a stronger flavor than regular green tea, matcha can be added to virtually any food. Holistic chef Shelley Alexander finds that it works especially well in creamy or sweet foods, including chocolate sauce, chia pudding, yogurt, truffles, and smoothies, as well as in cookies and other baked goods. She recommends adding ½–1 teaspoon of matcha per serving, depending on your personal tastes.

MATCHA PREP BASICS Traditionally prepared with about 2 ounces of water and whisked to a frothy consistency, matcha can also be made with more water.

TRADITIONAL UTENSILS: small sifter, bamboo whisk, ceramic bowl.

If you don’t have a bamboo whisk, any small whisk or a small milk frother will do.

INGREDIENTS TO MAKE 1 SERVING:

½–1 tsp. matcha 2–8 oz. of filtered or spring water Heat water to boil, remove from heat, and let it rest for a few minutes, so that it’s hot but no longer boiling. Ideal water temperature is around 175°F. Sift or place matcha into the bottom of the bowl. Add about 1 tablespoon of hot water and whisk into a smooth paste, using a zigzag motion. Add remaining water and whisk to a smooth, frothy consistency. Drink out of the bowl.

OTHER OPTIONS:

* Instead of whisking, stir with a spoon * * *

(it won’t be frothy).

Add your favorite sweetener.

For cappuccino-style matcha, use about 2 ounces of water, froth or stir, and then add frothed milk.

For iced matcha, make it with 2 ounces of water and pour into a glass filled with ice.

October 2016

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8/29/16 9:07 AM

Stuffiness, meet your match.

This allergy season be sure to reach for Xlear Saline Nasal Spray with Xylitol.

Xlear is the most effective non-medicated way to alleviate stuffiness due to seasonal allergies—without the dryness.

Simply put, it

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works.

7/26/16 1:03 PM

healing edge

beat the heat Soothing, natural ways to treat superficial burns

B

urns can vary from relatively minor—caused by an afternoon in the sun or briefly touching a hot pan—to life threatening. In general, the deeper a burn penetrates, the more serious the damage.

Superficial, or first-degree, burns affect only the surface of the skin, causing redness, inflammation, and some brief discomfort. And skin may itch or peel slightly as they heal. These are the most common types of burns and include most sunburns. They can safely be treated at home.

Somewhat more serious seconddegree burns penetrate the skin to a deeper level and cause blisters, pain, and swelling. Skin gets red, but turns white if you put a little pressure on it.

Third-degree burns penetrate beneath the skin and can destroy nerves, blood vessels, fat, and muscle tissue. They require immediate and serious medical attention.

Home Treatment

Natural Healers

When a minor burn occurs, immediately run cool water over it or soak it for 5–10 minutes, or apply a cool-water compress to the area, but don’t use ice, butter, or oil, as these can damage skin. When done immediately, cool water treatment helps the area heal, but it won’t deliver the same benefit later on.

Next, apply an antibacterial ointment, and a dressing that won’t stick to skin.

The objective is to prevent infection, since burned skin has no defense against bacteria. If an infection does develop, it can transform a minor burn into a dangerous injury. Changes in color, texture, or thickness of the burned area, or a discharge of pus, indicate an infection, which requires immediate medical attention.

Natural antibacterials, including aloe vera, propolis, calendula, and medicinal honey, can be applied after an initial cool soak to help heal minor burns. In the case of propolis, a cream was tested on burn patients against a prescription burn cream (silver sulfadiazine), at the University of Texas medical school. Both treatments prevented infection equally well, but patients treated with propolis suffered less inflammation and healed more quickly.

Vitamin E is known for reducing scars, including those caused by burns.

If you don’t routinely take supplemental vitamin E, start if you get a burn, as it will help promote healing and reduce scarring. For further scar reduction, vitamin E oil, cream, or ointment can be used once skin has healed. However, all the natural remedies that prevent infection also help reduce scarring. Key nutrients (see Shopping Guide, p. 13) will help skin heal from within.

Vitamin E, medicinal honey, and aloe vera can all help soothe minor burns and prevent scarring.

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8/24/16 10:58 AM

By Vera Tweed

Lily of the Desert Aloe Vera Gelly provides 99 percent pure aloe to naturally replenish and cool skin.

Bee Rescued Propolis Rescue Balm helps protect and heal skin with propolis extract and vitamin E.

Dr. Nordyke’s Wound Honey contains New Zealand manuka honey and aloe vera, making it perfect for infections and burns.

SHOPPING GUIDE For topical treatment, stock your first-aid kit with one or more of these: ALOE VERA GEL: Get the most concen-

trated product you can find, or use a fresh piece from a plant.

PROPOLIS: A resin made by bees, propolis is found in some natural burn ointments. Don’t use propolis (or honey) if you’re allergic to bee products.

MEDICINAL HONEY: Choose an ointment that contains pure honey and is designed for therapeutic use.

burns include belladonna, cantharis, Ranunculus bulbosus, Urtica dioica, and a homeopathic form of calendula.

CALENDULA: Use a gel or ointment designed for treating burns, rather than a skin care product for general use.

VITAMIN E OINTMENT, CREAM, OR OIL: Once skin has healed, use to reduce scars. Choose a concentrated product designed to be therapeutic, rather than a basic moisturizer with vitamin E.

For healing from within:

HOMEOPATHIC SPRAYS OR OINTMENTS:

VITAMIN C: Choose a form that makes it easy

Some common ingredients for healing

to take large doses, such as a high-strength

Avoid propolis (above) if you’re allergic to bees.

powder that can easily be mixed with water. Take 500 mg, twice daily.

VITAMIN E: Holistic healers generally recommend a supplement with a family of vitamin E forms, including mixed tocopherols and tocotrienols, rather than only alpha-tocopherol. For adults, 200–400 IU is a typical daily dose.

VITAMINS AND MINERALS: A multivitamin is the best source of other key healing nutrients, especially zinc, beta-carotene, vitamin A, and selenium.

The Healthy Edge

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8/29/16 9:07 AM

expert’s corner

By Emily Kane, ND, LAc

sweet dreams for insomniacs Safe, effective ways to get your Zzzs

Q: A:

I’m in my late 50s and have trouble falling asleep almost every night.

How can I get a good night’s sleep? —Julian R., Providence, R.I.

Sleep is a key ingredient to a healthy life. It helps us stay alert, focused, and calm during the day. It improves memory; reduces risk of heart attack, stroke, and type 2 diabetes; calms stress; and improves stamina. And it doesn’t require an expensive visit to the doctor for a refill.

So why aren’t we getting enough sleep?

In the old days, before light bulbs, it wasn’t such a big deal to hit the sack when the fire burned down. Now, there is endless entertainment that keeps us up all hours.

So we have to make sleep a priority if we want to enjoy its full benefits.

Healthy Routine First, you need to work backwards to figure out your ideal bedtime—and then commit to it. If you have to be at work at 8 a.m. and your commute takes 45 minutes, you probably need to set the alarm for 5:15 a.m. if you want time for breakfast, a quick workout, or other morning activities. This means that you need to be asleep by 9:15 p.m. to get those crucial 8 hours.

A calming bedtime routine—starting with drinking a little water (no food within 2–3 hours of bedtime); brushing teeth; saying prayers, meditating, or reading (no TV or electronics in the hour before sleep)—can take 30 minutes. So, planning backwards in this scenario, you should ideally have dinner at 6–6:30, and plan on starting your bedtime routine by 8:30 or so. This may sound boring, but boring isn’t bad when your goal is good health.

Soothing Supplements Many folks lose sleep because of varying degrees of anxiety. The experience of 14

anxiety is produced by adrenaline, the dominant chemical of our “fight or flight” sympathetic nervous system. These days we have many chronic stressors (traffic, bills, sensational news, bad bosses) that we cannot easily avoid. Though these stressors aren’t life-threatening, we still react physiologically to stress as though it were an imminent danger, and this inhibits the relaxation required for restful sleep.

Luckily there is a counterpart to fight or flight, sometimes called the “feed and breed” or parasympathetic state. The parasympathetic nerves respond to calming neurotransmitters such as GABA, dopamine, and serotonin. These calming neurotransmitters are fed by B vitamins, in particular the fatty B vitamins such as lecithin, inositol, phosphatidylcholine, and phosphatidylserine.

The amino acid tryptophan (5HTP, 50–100 mg at bedtime) is the precursor to serotonin, and the amino acid tyrosine (500–1,000 mg at bedtime) is the precursor to dopamine.

The herb Mucuna pruriens also stimulates dopamine formation.

Phenibut, a special type of GABA, is a wonderful way to increase GABA in the brain. Phenibut is one of my favorite aids for staying asleep (not waking during the night). [Editors’ note: You can find Phenibut in products such as MRM’s Relax-ALL.]

Melatonin (3 mg) is my favorite aid for getting to sleep. It typically lasts about 4 hours, so it may not ensure that you stay asleep all night. Note that higher doses of melatonin can produce wild dreams, which isn’t so restful. CBD (cannabidiol), a phytocannabinoid, can also help promote sleep.

A good starting dose if you’re unable to unwind at bedtime is 10–20 mg.

Finally, there are a few commonsense strategies to help promote restful sleep.

Meditation with a focus on deep steady breathing is an effective way to prepare your body for rest. Cognitive Behavioral Therapy for Insomnia (CBTI) is another psychological technique that can help achieve restful sleep.

B-complex vitamins can be a little too stimulating for bedtime, so be sure to take these in the morning with food. And be smart about caffeine—if you’re a coffee drinker, have your last cup before noon.

To ensure you’re getting adequate sleep, you have to figure out your ideal bedtime— and then commit to it

October 2016

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Made from the good stuff in chocolate.

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8/24/16 11:02 AM

A Natural Approach to Constipation

BY SALLY KARLOVITZ, CN DO YOU STRUGGLE with bloating, abdominal pain, and constipation? It’s estimated that one in six adults deal with constipation. Constipation is medically defined as having less than three bowel movements per week. This results in uncomfortable symptoms of bloating, hard stools, and pain. If you suffer from constipation, here are some steps you can take to help get back to being regular.

Exercise. Aerobic exercise, such as walking or jogging, can help on so many levels, but one way it helps is by decreasing the time it takes food to move through the large intestine.

Exercise also improves circulation and heart rate, both things that can support normal contractions in the intestinal tract.

Paragon Plus™

Fiber Clean-Plex™ Complete fiber and herb complex for intestinal health.* Supplies fiber from psyllium, flax, and apple pectin.

With cleansing and support herbs, including cascara, rhubarb root, marshmallow root, and more.

Boost fiber. To get extra fiber, include more green leafy vegetables, fruits, and unrefined whole grains in your diet. The recommended intake for fiber is 25–30 grams per day. If you’re not consuming enough fiber, a fiber supplement with psyllium husks, flax, or oat bran can help fill in the gap.

Increase water intake. Not consuming enough fluid is one of the main causes of constipation. Water helps soften the stool and flush toxins from the body. It is extremely important to drink a large glass of water when you take fiber supplements to help the movement of fiber through the colon.

Try GI support herbs & probiotics.

Herbs such as cascara sagrada and rhubarb root work like natural laxatives to help get the bowel moving. Marshmallow root and chamomile work to soothe the intestinal tracts. And probiotics, the friendly bacteria that reside in the intestinal tract, help support absorption of nutrients, normal elimination, and regularity.

Don’t spend yet another day feeling uncomfortable. With these additions to your routine, constipation can become a thing of the past.

Viva Vitamins

Ultra Duo Dophilus 8-strain probiotic blend.

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Q&A Q:

A friend told me about something for colds called Pelargonium. What is this and can it really help?

A:

Pelargonium sidoides, also known as Umckaloabo, is a plant from the geranium family that’s indigenous to southern Africa.

It has a long history of traditional use in Africa for treatment of upperrespiratory conditions. It is thought to have antibacterial activity and immune modulating properties, making it useful during cold and flu season.

Studies have shown that in cases of colds and bronchitis, symptoms diminished quicker and people returned to work faster when they used Umckaloabo as compared to a placebo. One double-blind study of 133 adults who had just come down with the common cold found that use of an Umckaloabo extract significantly reduced the severity and duration of symptoms as compared to placebo. In children, studies have shown that symptoms diminish quicker as well. Research has found that use of Umckaloabo remedies has been well tolerated in both children and adults.

Paragon Plus™

UMK-All™ Umckaloabo Homeopathic formulation with Pelargonium sidoides (Umckaloabo).

Used traditionally for the treatment of respiratory diseases.* Alcohol-free formula with natural cherry flavor.

The Healthy Edge

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TOP 10 HERBS for Fall & Winter Health

Avoid seasonal maladies, keep your skin glowing, combat stress, and more with these potent botanicals

BY MICHELE BURKLUND, ND

I

t’s the time of year when leaves transform into vibrant hues, sweaters come out of storage, and the air becomes refreshingly crisp. Unfortunately, it’s also a time of increased cold and flu symptoms, dry and painful skin conditions, and altered moods due to shorter days and a lack of sun. Go into this season prepared with a cupboard stocked with healing remedies for common ailments. Here are some beneficial and easy herbs to support your mind and body through the fall and winter months.

1. Fight Fatigue with Eleuthero

Also known as Siberian ginseng, eleuthero has been used for centuries in Russia and China due to its ability to improve cognition, enhance energy, and combat stress. Eleuthero is part of a unique group of plants called adaptogens that have been proven to augment resistance to stress both physically and mentally—in other words, they help you “adapt” more easily. In the fall and winter months, our energy levels can wane as the days grow shorter, but this plant might be just what’s needed to remain alert until bedtime. One recent study, published in the International Journal of Phytotherapy and Phytopharmacology, found that a group of women who took a standardized eleuthero extract exhibited improved attention and accuracy while undertaking stressful cognitive tasks. Eleuthero is most often taken in capsule or solid extract form.

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2. Keep Your Skin Radiant with

Sea Buckthorn The biting cold air can strip your skin of much-needed moisture, causing a dull, dry appearance and sensitive, chapped areas.

Sea buckthorn, a plant that grows across the mountainous regions of Asia and Europe, can efficiently counteract these symptoms. The medicinal properties are found in the seed and fruit oil, which contain a unique profile of fatty acids including omega-3, -6, -7, and -9, and are loaded with vitamins, antioxidants, and flavonoids. Treasured for being the richest plant-based source of omega-7 palmitoleic acid available, sea buckthorn has been studied more than 200 times and is commonly used in cosmetics and skin products. Apply it topically or add to a smoothie for a radiant glow during the winter months.

3. Feel Better Faster with Elderberry Scared that you might catch that bug going around? Elderberry acts as a triple threat against those untimely colds, providing antiviral and antibacterial qualities while also bolstering the immune system. This flowering shrub is abundant in the United States and Canada, and has been used for centuries in traditional medicine to treat colds.

A promising preliminary study published in the Journal of Internal Medical Research revealed that patients with influenza-like symptoms who were given elderberry syrup showed symptom relief four days earlier than those who received a placebo.

Unlike many cold and flu treatments, elderberry syrup has a sweet flavor that can be taken alone or added to various drinks and recipes.

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4. Unwind With Lemon Balm With the holidays fast approaching, you may feel more stress and anxiety as added obligations and errands begin to pile up. Lemon balm is a plant that has been documented all the way back to the Middle Ages as a treatment for restlessness and insomnia.

An interesting study reported in The Journal of Biobehavioral Medicine observed that subjects exposed to a stressor and also given a 600 mg dose of lemon balm rated their calmness significantly higher than those in a placebo group. Another study from England’s Northumbria University revealed that a 1,600 mg dose of encapsulated dried leaf lemon balm resulted in reports of improved mood, memory, and serenity.

As a member of the mint family, this herb makes a flavorful tea or can be taken in capsule form.

6. Banish the Blues with Rhodiola

Also called “Arctic root” because of the way it thrives in the cold, mountainous regions of Northern Europe, rhodiola shows promise as a mood-supporting agent. The Greek physician Dioscorides documented rhodiola’s effectiveness back in AD 77 as an aid for fatigue and anxiety.

Seasonal affective disorder (SAD) is a common occurrence in the Northern Hemisphere during the fall and winter months, but preliminary research in animal trials has demonstrated that rhodiola increases the “feel good” neurotransmitter serotonin, banishing those blues as it promotes the transport of important building blocks such as 5-hydroxytryptophan (5-HTP). Rhodiola is also part of that exclusive group of herbs known as adaptogens. It can be taken as a capsule, tincture, or tea.

7. Rejuvenate with Astragalus This herb is well known 5. Halt Winter Aches & Pains with Turmeric Many people complain of increased joint soreness and pain during the cold-weather months (although there’s little scientific explanation for this). Curcumin is an orange-hued compound found in the spice turmeric, one that is commonly used in Ayurvedic medicine for its powerful anti-inflammatory actions. A study in the Journal of Alternative & Complementary Medicine found that a daily dose of 2 grams of curcumin in people suffering from osteoarthritis resulted in reports of reduced pain and increased mobility. In addition to soothing sore joints, curcumin is a potent antioxidant, brain health supporter, and strengthener of the vascular system by improving the lining of the blood vessels. A member of the ginger family, turmeric tastes great and can be infused in tea, added as a spice to recipes, or taken in capsule form.

in Chinese medicine for its ability to prevent colds and improve energy, but The Journal of Immunology revealed that it might also be an effective anti-aging tool. Two constituents of astragalus—called cycloastragenol and astragaloside—may play a role in extending the lifespan of our DNA. How does astragalus do it?

A DNA molecule called a “telomere” protects the chromosome material from breaking down, but as we age, our telomeres can shorten. There are associations between shortened telomeres and many age-related diseases such as osteoporosis, dementia, and arthritis. Astragalus shows promise as an effective antiaging tool that can preserve the length of telomeres and perhaps decrease the risk of age-related diseases. The root has a mild yet sweet flavor, and can be infused into a tea, added to a soup, or taken in capsule or tincture form.

The Healthy Edge

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8. Detox with Dandelion Want to get back on track after overindulging? Dandelion is often considered a weed, but this herb has been documented as far back as the second century AD as a powerful cleansing agent. Dandelion is regarded as a liver and kidney tonic in traditional medicine, and has often been used to improve digestion. Encouraging preliminary studies suggest that dandelion root could even have liver-protective properties. Add the leaves to your salad, or brew the root and leaves into a tea.

9. Calm Your Stomach With Fennel

Seeds The season of holiday parties fueled by alcohol and decadent foods is fast approaching—both major causes for an upset stomach later in the evening. Fennel seeds are classified as a carminative herb, which can prevent unwanted gas and bloating.

The Journal of Alternative Therapies in Health and Medicine revealed in a recent study that fennel seed oil significantly decreases gas and bloating compared to a placebo. These tasty seeds are also a great source of fiber, vitamins, minerals, and antioxidants such as quercetin and kaempferol. As a bonus, they also act as breath fresheners. Add 1 tsp. of fennel

Solaray Eleuthero Root Extract offers a guaranteed potency extract in convenient capsule form.

Solgar Full Spectrum Curcumin offers 24hour support and high bioavailability.

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SeabuckWonders Sea Buckthorn Seed Oil is a liquid that can be used both internally and topically.

Paragon Plus Rhodiola Pure offers 500 mg of concentrated, standardized rhodiola extract.

seeds to a cup of hot water and let it brew for five minutes, or try them raw if you’re on the go.

10. Warm up with Ginger Do you usually feel like hibernating all winter long? Sometimes the best medicine is simply a good warm fire with a great cup of ginger tea.

Ginger has been a popular natural remedy since ancient times for a diverse range of ailments including motion sickness, nausea, migraine headaches, indigestion, sore throats, and even arthritis pain. Ginger is an especially good herb to keep on hand during the winter months due to its ability to promote circulation within the body, which can create a warming sensation. It is thought that an active compound in ginger called gingerol is responsible for that “cozy” feeling by stimulating blood flow and relaxing blood vessels. To get “toasty” fast, boil three cups of water, add several slices of fresh ginger (around three ounces), and a hint of honey.

Nature’s Answer Sambucus is a sugar-free, alcohol-free black elderberry extract in liquid form.

Celebration Herbals Lemon Balm Tea makes a refreshing, caffeine-free herbal tea.

The Healthy Edge Astragalus supplies 500 mg of a standardized extract of astragalus.

Paragon Plus IntegriHerb Dandelion Root supplies 450 mg of pure organic dandelion root.

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Now, Solgar unlocks the power of curcumin like never before.

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Compared to native curcumin extract.

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Breast Health

Q&A with

Isaac Eliaz, MD, LAC, MS

YOUR QUESTIONS, ANSWERED

1

At what age should I begin getting mammograms?

In response to new evidence on the efficacy and safety of mammograms, the U.S. Preventive Services Task Force made the following changes to its mammogram recommendation protocols: A) Annual mammogram recommendations for women over 50 were extended to once every other year; B) Women over age 40 should wait until age 50 to start screening.

However, while mammography was once considered the “gold standard” for detecting breast cancer, new data suggests that we need to take a closer look at this practice. The truth is that mammographic X-rays fail to detect as much as 20 percent of breast cancer in women over 50, and as much as 40 percent in younger women. The density of breast tissue is a very important factor in visualizing breast tumors because common (fibrocystic) dense breast tissue is difficult to distinguish from a tumor. Women before menopause generally have denser breasts than postmenopausal women due to the influence of cycling hormones. Postmenopausal women who are taking hormone replacement therapy (HRT), whether synthetic or “bioidentical,” tend to continue to have denser breasts while taking HRT. Women can find out their breast density by requesting a copy of their full mammogram report. If breast density isn’t included on the report, this information can be requested separately.

An alternative strategy is to add thermography to the screening process, which is 100 percent safe and can be more accurate than a mammogram. Thermograms can

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often detect cancer patterns much earlier than mammograms, and can reflect other indicators of breast health such as estrogen balance. Ultrasounds are also very helpful and provide another way to detect suspicious-looking densities. Also, a new technique called elastography is currently being added to ultrasound computer software. This involves a process in which measurements are taken during the ultrasound procedure that detect differences in the firmness or stiffness of the tissue. These changes are fairly accurate in predicting abnormal solid tissue. Elastography also increases the detection capabilities of a traditional ultrasound.

In my clinic, I like to create a baseline for patients by doing a mammogram with thermography, as well as an ultrasound. If all three imaging results are normal, I have the patient follow up with an ultrasound and thermography every 6 months or so, and increase the duration between mammograms to minimize exposure to potentially harmful ionizing radiation. Blood tests that screen for levels of various breast cancer risk factors, including elevated galectin-3 proteins, elevated estrogen, low vitamin D, low thyroid, and low iodine, are also important. If your lab results are out of range, work with an integrative physician to implement targeted prevention strategies.

It’s important to keep in mind that most breast tumors have been growing 8–10 years, on average, before they are picked up by mammography. There is still value, however, in the use of mammography. The reason for this is its ability to detect not only masses but also tiny calcifications

that are often present in areas of abnormal breast tissue. Other detection methods are not able to show these microcalcifications.

These calcium deposits often appear at sites of chronic inflammation, which can be a precursor to cancer.

2

Is radiation exposure from mammograms harmful?

Yes. Mammograms may increase the risk of breast cancer as a result of the regular exposure to ionizing radiation. The mechanical pressure from a mammogram can also injure breast tissue.

3

Are self-exams necessary?

Self-exams are important—to know your breast tissue and detect changes early.

They should be performed monthly.

4

Can diet really help to prevent breast cancer?

Important dietary habits for reducing the risk and progression of breast cancer include the following: adopting an anti-inflammatory, alkalinizing diet that emphasizes low-glycemic (low-sugar) foods and plenty of fiber. A high-fiber diet is helpful because fiber works to bind excess estrogen and remove it from the body. This helps prevent estrogen dominance and keep hormone levels balanced. Fiber also promotes a healthy bacterial population in the gut and enhances satiety, making it easier to maintain a healthy weight—another way to help guard against breast cancer.

Of all foods shown to fight cancer, cruciferous vegetables (such as broccoli, cabbage, kale, collards, and arugula) are

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among the most powerful. These vegetables and their sprouts contain unique cancer-fighting compounds: namely, glucosinolates and diindolylmethane (DIM), a compound that promotes estrogen metabolism. These nutrients have been shown to help inhibit cancer growth, block metastasis, detoxify cancercausing compounds from the body, reduce inflammation, and boost immunity on a genetic level.

5

Should I avoid soy?

Soy contains phytoestrogens— compounds found in whole grains, nuts, seeds, botanicals, fruits, and vegetables—which have a mild estrogenic effect. These foods are often associated with a reduced risk of breast cancer, as well as reduced cancer recurrence.

The breast cancer/soy controversy has become heated at times. The issue is complex, with some studies showing that eating soy early in life can reduce breast cancer risk. Conversely, the consumption of concentrated soy extracts has been shown to increase the proliferation of breast cancer cells in some studies. Other studies show a protective and/or neutral effect from eating whole soy foods.

My recommendation? Eat whole soy foods such as edamame and tofu in moderation—no more than a few servings per week. Fermented soy foods such as miso and tempeh are even better options. And be cautious with soy protein isolates and supplements containing concentrated soy isoflavones.

6

What about exercise?

Physical activity such as daily walking (20–30 minutes per day) is associated with a reduced cancer risk, and it is important for balancing hormones, maintaining muscle mass and a healthy weight, and reducing the influence of stress-related imbalances.

Especially helpful for stress reduction are mind-body practices such as yoga and Qigong, which incorporate meditative breathing with strength, stamina, and flexibility exercises. Research has shown that two 90-minute sessions per week of Qigong for 10 weeks improved quality of life and mood in cancer patients, while decreasing fatigue and inflammation markers. Yoga has been shown to benefit postoperative breast cancer patients by The Healthy Edge

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Breast Health cont.

YOUR QUESTIONS, ANSWERED

This is a very common hormonal issue and not something to worry about. One approach that can be helpful is breast and lymphatic massage (the area under the armpits). Avoiding pro-inflammatory foods such as sugar and refined flours is also important to reduce swelling and pain. Cruciferous vegetables contain nutrients that help reduce inflammation and metabolize excess estrogens, one of the contributors to breast swelling. Mixed tocopherols and tocotrienols from the vitamin E family, as well as fish oil and evening primrose oil, can also help reduce inflammation and balance hormones.

Molecular iodine (potassium iodine) may also help with premenstrual breast tenderness. While iodine is probably best known for supporting thyroid health, the mineral is also thought to play a role in optimal breast health. Molecular iodine, in particular, has been shown to help alleviate symptoms associated with fibrocystic breast condition (FBC), the medical term for premenstrual breast discomfort that is triggered by hormonal shifts. Potassium iodine is available in supplement form.

8

Can supplements help prevent breast cancer?

Research shows that maitake D-fraction, an extract from maitake mushrooms, induces apoptosis (death) in breast cancer cells.

It is widely available in supplement form.

Additionally, I recommend a researchbacked combination of natural compounds, including DIM (diindolylmethane from cruciferous vegetables), curcumin, quercetin,

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Mushroom Wisdom Maitake D-Fraction Pro 4X Specializing in mushroom extracts for 20 years, Mushroom Wisdom introduced maitake to the U.S. in 1991.

Solaray DIM Supreme This guaranteed potency formula supplies both 100 mg of DIM and 100 mg of broccoli seed extract.

NutriCology Modified Citrus Pectin This supplement is derived from organic citrus pectin and is available in convenient capsule form.

Solgar Full Spectrum Curcumin Solgar has transformed poorly absorbed curcumin, making it immediately body-ready, more bioavailable, and more quickly absorbed.

FOODS TO WATCH FATTY RED MEAT

Should I be concerned if my breasts become sore and swollen before my period?

integrative doctor or naturopath if you want to take additional supplements during cancer treatment. Visit naturopathic.org or acam.org to find a doctor in your area.

What supplements can I take if I’m being treated for breast cancer?

9

SUGAR

7

astragalus, and skullcap, as well as botanically grown medicinal mushrooms. This blend has been shown in studies to directly fight breast cancer cells and down-regulate the expression of genes involved in breast cancer proliferation and metastasis, in both estrogen-receptor-positive and hormonereceptor (“triple”)-negative breast cancers.

A study presented at the 2015 American Association for Cancer Research Annual Meeting, showed that a breast health formula featuring the remedies mentioned above worked alone against estrogenreceptor-positive breast cancer, and also worked synergistically with the drug Tamoxifen to increase apoptosis of estrogenreceptor-positive breast cancer cells, in vitro and in an animal model. The animal model used human breast cancer cells implanted into mice.

Another breast-protective supplement is modified citrus pectin, derived from citrus fruit, which has also been shown to prevent cancer growth and metastasis by binding to the inflammatory protein galectin-3. At elevated levels in the circulation, galectin-3 fuels inflammation, fibrosis, cancer growth, and metastasis. By binding and blocking the effects of excess galectin-3, modified citrus pectin helps to prevent and fight cancer growth and limit metastasis. Modified citrus pectin is also a powerful detoxifier and immune-supporting ingredient.

Vitamin D3 is an important supplement for women with concerns about breast cancer, as low levels are associated with an increased risk of the disease. And medicinal mushrooms offer important support for breast health, particularly varieties such as coriolus, reishi, agaricus, cordyceps, umbellatus, and maitake.

The dietary supplements mentioned in Question 8 are often prescribed by integrative oncologists for use in conjunction with conventional breast cancer treatments to promote cellular health. Work with an experienced

HIGH-FAT DAIRY

accelerating healing, reducing hospital stays, and enhancing quality of life. Yoga has also been shown to reduce cortisol levels, increase melatonin production (a critical antioxidant-rich hormone shown to fight breast cancer), and increase the expression of numerous genes associated with immunity. Regular practice, three times per week, can make a difference.

Fatty red meat has been linked to breast cancer, especially meats cooked at high temperatures. A 2008 study of more than 15,000 women found that high-fat foods were associated with an increased cancer risk.

Sugar intake increases IGF-1 (insulin like growth factor), which is associated with increased estrogen, as well as “cancer aggressiveness.”

High-fat (but not low-fat) dairy was shown to be correlated to a higher risk of mortality among breast cancer patients, according to a 2013 study.

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Fight Osteoporosis Naturally

BY SALLY KARLOVITZ, CN

ABOUT 44 MILLION AMERICANS have low bone mass, placing them at increased risk for osteoporosis. While it is primarily seen in women, men also are at risk. Osteoporosis, or porous bone, is a disease characterized by bone mineral loss and deterioration of bone tissue, leading to brittle bones and an increased risk for fractures.

With incidence of osteoporosis on the rise, many people are seeking natural ways to prevent the disease. A prevention regimen includes a healthy diet, weight-bearing exercise, and increased intake of nutrients that support bone health.

Calcium intake is important since the body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong.

Maintaining adequate calcium intake throughout life has been linked to a reduced risk of osteoporosis by slowing the rate of bone loss. Good food sources of calcium include soy foods, dairy products, almonds, and cooked broccoli. If you don’t get enough of these foods in your diet, calcium supplements are available. Be sure to look for calcium combined with magnesium and vitamin D for maximum benefits. Both magnesium and vitamin D support the absorption and utilization of calcium by the bones.

Vitamin K is another nutrient important for bone health. Three vitamin K-dependent proteins have been isolated in bone, suggesting that vitamin K plays a role in healthy bone formation and structure. Several studies have shown a potential relationship between vitamin K2 and age-related bone loss or osteoporosis.

Strontium is another mineral that has an affinity for being absorbed into the bone. It has been shown to increase bone density. Research suggests taking strontium apart from calcium may help improve bone health.

Don’t become one of the statistics. Utilize these natural approaches to reduce your risk for osteoporosis.

Paragon Plus™

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MK-7 Gummies 45 mcg Promotes bone health.* Bioactive form of vitamin K2.

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October 2016

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8/29/16 9:24 AM

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Controlling the Urge A NATURAL SOLUTION

After five years of her frequent nightly trips to the bathroom, Marie started drinking Bladder Control Tea for Women, an herbal tea by Bell Lifestyle Products, a North American company specializing in dietary supplements.* The tea worked.* “With this I get up once, and sometimes two [times a night]—it depends what I have had to eat the day before—and that’s it. So I really like it,” Marie said.* Other women who had tried other products and techniques, also found success in the Bladder Control Tea. The suggested use is to drink one large cup of the tea per day initially. Some women find later that drinking it every other day, or once or twice a week is all they need, while some continue to drink it every day.* “[It] changed my life,” Dalia from Florida wrote on Bell’s website. She said the tea started to work from the third week. “I would highly recommend it.”* “The [tea] gave me amazing relief,” wrote Alice from Arizona on the website. She had had trouble when she coughed, sneezed, or waited too long to use the restroom, and had begun having leakage during the night.* She told Epoch Times the tea was “wonderful” for her during the couple of years she drank it, and only stopped because she lost weight, which resolved her issues.* Diane has been drinking it for over two years on an as-needed basis, and for her it has remained effective.* Many testimonials on the Bell website and reviews on other websites contain exclamations about how fast the tea worked for them. However, this is not the case for all women. Health is a dynamic state, influenced by so many variables, hence different people respond differently to the same product.* Marie almost stopped drinking it after not seeing results. “The first couple months it did not do much and then all of a sudden it just seemed to really take effect.* She makes about ten cups at a time and keeps them in a jar in the fridge. Her travel tip: Freeze the brewed tea in bottles for easy toting. The tea is completely natural, with eight herbs, natural citrus flavor, and not a

single synthetic ingredient. The herbs are: Cranberry, early goldenrod, marshmallow, stinging nettle, parsley, rose hips, uva-ursi, and small-flower willow herb.

President of Bell Lifestyle Products, Nick Jerch, said he sells the tea in 80 countries and has on file around 1,000 testimonials from women who had success drinking the tea.* A businessman by trade, Jerch founded Bell Lifestyle after taking a shark cartilage supplement that supported his joint health and inspired him to share the benefits with others.* “I don’t need the money from the health care products, I have enough money to make a living on my sporting goods. … But this here gives me the greatest satisfaction,” he said.* Jerch is so confident in the products that he offers a full refund, no questions asked, if anyone is not satisfied.* Few customers ask for refunds though.

“The refunds amount to less than 1 percent,” he said. “We have been doing it since I started business.”* The best way to buy the tea is from a local shop.

WHAT THE DIFFERENT HERBS DO Cranberry Tea is a perfect way to get the benefits of cranberry as opposed to sugared juices. Cranberry has antibacterial properties and helps thin mucus. It’s also rich in a type of antioxidant called anthocyanins.* Early goldenrod Traditionally used for fevers, early goldenrod is a diuretic and helps quell inflammatory response in the body. It’s also good for the kidneys.* Marshmallow Marshmallow is a demulcent, which means it soothes mucus membranes and helps brings relief from discomfort due to urinary tract issues. It is also good for the stomach.* Stinging nettle Stinging nettle is a wonderful blood cleansing, nutrient rich, iron building herb that gently encourages the kidneys to work a little more. Despite it’s stinging capacity, it’s very gentle and can be given to children and the elderly.* Parsley Parsley cleanses the digestive system and is a good source of nutrients like vitamin A, vitamin C, iron, and magnesium.* Rose hips Rose hips are full of vitamin C and antioxidants. They are a great source of vitamin C because, as with many plants, all the phytochemicals work together synergistically in the body, an effect which can be lost when vitamins are taken in pill form.* Uva-ursi Uva-ursi (which means bears grape) is an herb used for urinary tract health and actually promotes muscle tone in the urinary tract. Uva-ursi has antiseptic properties and helps promote proper inflammatory balance.* Small-flower willow herb Small-flower willow herb (different from the tree) is often used for support of the prostate gland. For women, it calms and eases the discomfort experienced with urinary tract issues and stimulates the kidneys.*

Bell Lifestyle Products 1-800-333-7995 www.belllifestyleproducts.com

* 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.

The Healthy Edge

HE_Oct16_26-27_JS.indd 27

27

8/24/16 11:19 AM

pure beauty

By Sherrie Strausfogel

aromatherapy & essential oils From turning your bath into a healing soak to boosting the effectiveness of your hair- and skin-care products, essential oils make a great addition to any beauty routine

T

he ancient peoples of Egypt, India, China, Greece, and Rome used the beneficial properties of distilled plant essences to change their moods and emotions, and to care for their bodies. Today, more than ever, aromas are being used as therapies.

Numerous studies support the healing effects of aromatic plant oils to reduce headaches, increase focus, calm anxiety, improve sleep, and keep skin healthy and radiant. Researchers have found that certain essential oils can even help kill off the deadly methicillin-resistant Staphylococcus aureus and E. coli bacteria.

Concentrated essential oils are, on average, 70 times more potent than the plants from which they are extracted. Pure essential oils contain hormones, vitamins, and other natural elements of the plants. Because essential oils are fat soluble, they are drawn into the skin’s sebum. And, due to their small molecular size, they have the unique ability to be absorbed through the skin and move directly into the bloodstream, having a physiological effect on the body.

Perfect Additions

Geranium is anti-inflammatory, antifungal, and has antioxidant properties. It also improves skin elasticity and reduces the appearance of wrinkles. The scent of geranium is uplifting and can ease stress.

To regenerate aging skin, add a few drops of frankincense to your face lotion or serum. This oil helps smooth wrinkles, tighten skin, and even out pigmentation. It also has antibacterial and anti-inflammatory properties, promoting natural healing of a wound or cut. The aroma of frankincense supports your immune system and is calming and relaxing.

Give your hair and scalp a refreshing conditioning treatment by placing a few drops of rosemary or lavender essential oil directly on a natural bristle hairbrush (which also conditions and protects the bristles).

One of the best ways to get glowing skin from your neck to your toes is by using a scrub enhanced with essential oils. Into a bowl, combine 2 cups of fine sea salt or sugar with 1 cup of carrier oil, such as grapeseed, almond, or olive oil. Add 30 drops of lavender, orange, or ginger essential oil, stir all ingredients until blended, and apply in a gentle circular motion.

Essential oils can be antimicrobial, antiinflammatory, astringent, cell regenerative, or wound healing, depending on the properties of the plant.

Adding aromatherapy to your bath water, or to your favorite serums, moisturizers, or creams, can provide numerous benefits. Keep in mind that essential oils are highly concentrated and should never be ingested or applied to the skin at full strength.

To balance oily skin, add a few drops of geranium to your skin care products, which helps regulate oil production and reduces acne breakouts.

28

October 2016

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8/29/16 9:25 AM

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clean eating

mindful eating Taking time to enjoy your meals is a treat for your taste buds—and a boon to your health

W

hen was the last time you enjoyed a meal largely in silence, paying attention to what you were eating, savoring every nuance of the food, contemplating its origins and complexities and your reasons for consuming it? I’m guessing not recently, if at all. The fast pace of modern life leaves us little time to enjoy the moment, our food, and our lives. But maybe we need to slow down. And that’s where mindful eating comes in.

Mindfulness isn’t a new concept. It has been a basic tenet of Buddhist thought and practice for millennia. But the specific application of mindfulness to eating is garnering a great deal of attention these days as people seek ways to counteract the relentless tempo of our media- and app-saturated grind. Spa retreats are incorporating it into their relaxation offerings; the government is funding studies into the effects of mindfulness on eating disorders; local health food markets are offering seminars on the shopping aspects of mindful eating.

Essentially, mindfulness in eating is about looking inward and outward at your relationship with food. Internally, it’s about being aware of how you feel about food, in the moment and in context; meditating upon the sources of your food and the effects of its production; and being sure you’re hungry before you eat.

Externally, it’s focusing on the sensory effects of your food; appreciating the textures and colors and aromas and flavors that you’re experiencing; slowing down and becoming aware of the specific pleasures of the bounty you are being given. Want to give it a whirl? Here are some suggestions on getting started:

Start Slow Don’t attempt to suddenly alter the habits of years. Begin with one snack a day, one meal a week.

Just Eat No cellphone, no text messages. No newspaper, no iPad. No multitasking.

Give all your attention to your food.

30

Pay Attention Actually taste every bite. Chew slowly.

Inhale the aromas. Observe the simple beauty of each item you’re eating. Enjoy.

Pause Don’t plow through your meal non-stop.

Instead, put down your utensils and relax in between bites. Engage in quiet conversation, especially by sharing your reactions and perceptions in responding to your meal.

Reflect Consider the sources of your food, and the effects of its production on the environment. Who harvested it, who nurtured it, who transported it? Was the earth helped or harmed in the process?

Know Why You’re Eating Are you hungry, do you require sustenance? Do you seek enjoyment and pleasure in moderation? Are you eating for distraction, or to appease discontent?

Make eating a conscious, self-aware choice—without judgment.

Cook For Yourself And grow some of your own provisions, even if it’s just a few herbs. Cultivating the ingredients, and preparing and cooking your own meals, will help you to more directly appreciate them.

If you encourage yourself to practice these simple activities and endeavors, you just may find a whole new world of contentment and awareness and joy unfolding before you at your very own dinner table.

Chunky Potato Leek Soup SERVES 4

Add some shredded cooked chicken to this warming soup to make a one-dish meal.

2 large leeks, white part only, halved and sliced 2 Tbs. orange olive oil 1 quart organic chicken broth 3 cups Yukon Gold potatoes cut into 1-inch cubes 1 cup frozen organic baby peas ¼ cup chopped fresh dill Salt & pepper to taste

In large pot, cook leeks in olive oil over medium heat until softened, about 4 minutes. Add broth, and bring to a boil.

Add potatoes, reduce heat, and simmer until cooked through but firm, about 10 minutes. Add peas, and cook another 4 minutes. Stir in dill, salt, and pepper, and serve immediately.

PER SERVING: 245 cal; 7g pro; 7g total fat (1g sat fat); 38g carb; 0mg chol; 592mg sod; 4g fiber; 5g sugars

Inha the so penet Contemp the farm harves Eat potato then bro Pau three plat

October 2016

HE_Oct16_CleanEating_JS.indd 30

8/24/16 11:27 AM

By Neil Zevnik

Shrimp, Mango, & Orange Salad SERVES 4

2 Tbs. fresh lemon juice 2 Tbs. extra virgin olive oil ½ tsp. microplaned lemon zest 1 tsp. snipped fresh chives ¼ tsp. finely chopped fresh jalapeño 1 lb. cooked & peeled wild-caught large shrimp 1 cup diced fresh mango 2 navel oranges, peeled with segments removed from membranes ½ cup organic garbanzo beans 6 oz. mixed mesclun greens

1. Whisk together lemon juice, olive oil, zest, chives, and jalapeño to make dressing.

2. Combine shrimp, mango, orange, and beans in a bowl. Add 2 Tbs. dressing, and gently stir to coat.

3. Divide greens among four plates, and drizzle with remaining dressing. Mound shrimp mix on top of greens, and serve.

PER SERVING:

285 cal; 30g pro; 8g total fat (1g sat fat); 23g carb; 214mg chol; 177mg sod; 4g fiber; 14g sugars

mindfulness exercises: Feel the various textures on your tongue—the soft sweetness of the mango, the firmness of the garbanzo beans, the herbal nuance of the greens.

Seek out the heat of the jalapeño and the briskness of the lemon zest.

Ponder the hardships of the fisherman who went to sea to catch the shrimp.

PHOTOS: PORNCHAI MITTONGTARE; PROP STYLING: ROBIN TURK; FOOD STYLING: LIESL MAGGIORE

This light, fresh meal will help chase away the doldrums of chilly autumn winds.

mindfulness exercises: Inhale the steam from the soup, allowing it to penetrate your senses. ntemplate the labors of e farmer who grew and arvested the potatoes.

Eat just one piece of potato, then just a pea, then just a spoonful of broth, savoring each.

Pause. Now enjoy all three at once. Contemplate the differences.

The Healthy Edge

HE_Oct16_CleanEating_JS.indd 31

31

8/24/16 11:27 AM

natural gourmet

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

spooktacular halloween dinner A healthy dose of festive fun to delight your little ghouls and goblins

T

here’s an old saying that in real estate, the three most important things are location, location, and location. In food, presentation may not be quite as important as location in real estate, but it’s definitely up there. (Just try getting a kid to eat something “healthy” that looks “icky.”)

So when Chef Jeannette first sent me the recipe for this delightful and unusual Halloween dish, my first thought was, “Wow, this looks great!”

Cheeseburger Jack-O’-Lanterns

But presentation means nothing if the nutrition isn’t there. And the nutrition is here in spades with bell peppers—one of the best-kept secrets in the vegetable world. They’re an excellent source of vitamins C and A (beta-carotene) as well as potassium and vitamin K. You can use orange or red peppers for this dish. Reds are the sweetest of the bells, and they’re actually just fully ripened green peppers with a milder flavor.

This really is a super-cool meal on so many levels. It’s like a “cheeseburger light” (meaning light on the starch and sugar, not on the lean, healthy meat.) Chef Jeannette used whole-grain brown rice instead of a bun, but kids will love the familiar flavors.

Plus, as Jeannette pointed out to me, kids might be a lot more likely to actually eat a sweet raw pepper because it’s both the “bowl” for the cheeseburger and also looks like a jack-o’-lantern!

—Dr. Jonny

SERVES 4

If you need to get some protein into your kids before trick or treating (or any time, for that matter), look no further than this fun, nutritious, easy-to-make dish. If you’d prefer not to use ketchup, substitute 2 Tbs. tomato paste mixed with 2 Tbs. water.

4

1

medium orange or red bell peppers, rested on the counter for about 30 minutes to remove the refrigerator chill (look for wide, square-shaped peppers that can stand up on their own)

1

tsp. granulated onion, optional

½ tsp. salt Few grinds black pepper ¼ cup low-sugar ketchup

2

Tbs. water

1

Tbs. mustard (yellow or Dijon)

½

cup shredded pastured cheddar cheese

1

cup cooked long-grain brown rice

lb. lean ground beef (organic, grass-fed)

1. Trim tops off peppers, and slice off seed core. Remove veins and seeds from pepper bodies, and cut a jack-o’-lantern face into flattest side of each pepper. If peppers don’t stand upright, trim bottoms enough to create a stable base. Set peppers aside.

2. Heat skillet over medium high heat, and add beef, granulated onion, if using, salt, and pepper, and cook—breaking beef up thoroughly—until no pink remains, about 7 minutes. Drain off any accumulated oils, and return pan to stove, reducing heat to low.

3. Stir in ketchup, water, mustard, and cheese until well combined. Fold in rice, and cook until warmed through. Stuff one-quarter cheeseburger mixture into each prepared pepper, and top with stem piece to serve.

PER SERVING:

293 cal; 29g pro; 11g total fat (5g sat fat); 28g carb; 80mg chol; 616mg sod; 2g fiber;

<1g sugars

NOTES FROM CHEF JEANNETTE: Traditionally, stuffed peppers are cooked, but in my experience, kids prefer sweet, juicy raw peppers. Serving the cheeseburger mix in a crunchy red pepper “bowl” will better preserve the appealing look of the jack-o’-lantern faces while saving you time and effort in the kitchen. If you’re serving younger children, let them finish the filling first and then slice the peppers into strips and offer a little dressing on the side for dipping. If you prefer to soften the peppers up a bit, drop them gently into a pot of boiling, lightly salted water, and cook for 5 minutes. Drain well and cool slightly before stuffing and serving.

32

October 2016

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8/24/16 11:32 AM

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