Healthy Edge Magazine MAY2020 Akin's

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May 2020

for women only natural solutions for 6 of your key health concerns

ORGANIC VS. NON-GMO:

WHAT TO LOOK FOR ON THE LABEL

REST EASY:

Soothing herbs to help you sleep

ARE YOU GETTING ENOUGH TRACE MINERALS? P.

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EAT THE BOWL SALADS (packed with protein & fiber) P. 32

Overlooked causes of

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Green Med

Pet Formulas These formulas for pets offer 100% natural herbal extracts and nutrients for optimization of health.

MoveRite contains glucosamine, chondroitin and turmeric, and may help relieve inflammation, boost mobility and promote joint health.* PacizRite may help anxiety and separation issues, helping to calm in a natural and healthy way.* AllerRite is designed to help maintain normal histamine levels and relieve allergic reaction symptoms, including itchy skin.*

Nature’s Answer

PerioBrite Activated Charcoal Toothpaste PerioBrite adds Activated Coconut Charcoal Toothpaste with a tooth whitening enzyme. It safely removes plaque-causing food particles for a cleaner mouth. Bactase Oral Enzyme is added to help whiten teeth as it removes surface stains for a brighter smile. This toothpaste has a refreshing peppermint flavor and kills off bad breath with regular brushing, leaving a minty fresh mouth.

Wiley’s Finest

CatchFree Omega Liquid Wiley’s Finest introduces a heart healthy full-spectrum omega- liquid that is fish free and completely vegan.* This plantpowered formula is algae-based, but also contains ahiflower to supply ALA and GLA fatty acids. Each serving supplies 2300 mg total Omega-3 with 500 mg DHA and 25mcg (1000 IU) of vitamin D, all with a tasty natural Tropical Mango flavor.

Solgar

Full Spectrum Curcumin Formulas Solgar expands their Full Spectrum Curcumin line with Brain and Sleep formulas. Brain Works, with curcumin, bacopa, choline and B12, helps to protect brain health and function from the damaging effects of uncontrolled oxidation. It helps increase cerebral blood flow, and promotes attention and verbal memory (recall).* Sleep Ease, with curcumin, PharmaGABA, Venetron, and melatonin, is a once nightly, natural alternative to pain-relieving PM OTCs. It quells discomfort that prevents sound, restorative sleep, and helps re-balance disturbed sleep patterns, allowing for more restful sleep.*

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Para’kito

Mosquito Repellent Bands & Roll On With a blend of natural essential oils, patented slow-release technology and smart product design, Para’kito products are friendly for the whole family, DEET-Free and easy to use.

The Bracelets are waterproof , can be worn on wrist or ankle, and provides long lasting protection: up to 15 days per refill pellet. The Roll-on contains a highly concentrated formula of our unique blend of natural essential oils, making it perfect for tropical climates, heavily infested areas or just at peak mosquito times such as early evening.

PlantFusion

Fast Fats Refresher Keto Energy This effective new formula supplies fastacting fats from MCT, electrolytes and energizing botanicals in a light refreshing drink, all without the sugar. For enhanced mental and physical energy, just add to your water bottle, shake and go. Natural Peach Mango flavor. Vegan. eto friendly. Gluten free.

Garden of Life

Dr. Formulated DHA 1000mg This high potency D A fish oil supplement is designed to support eye, brain and heart health.* It is fully traceable and sustainably sourced only from anchovy, which contains naturally occurring Specialized ProResolving Mediators (SPM), compounds that naturally support normal inflammatory responses in the body.* This effective formula supplies high potency D A plus DPA. Non-GMO.

Hunch

Dark Chocolate Wafers with Nut Cream Melty chocolate, crispy flaky wafers, and velvety almond or peanut butter cream. These delicious bites provide all the yummy taste you deserve, but with all the ingredients you can feel good about.

Organic and non-GMO, vegan and gluten free. Go ahead and treat yourself! We have a hunch you’ll love these!

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Country Life

Whole Food Cellular B-Vitamin Formulas These new formulas supply coenzymated B vitamins plus clinically studied nutrients to support specific cellular functions. Cellular Recharge contains elevATP® ancient peat & apple extracts for cellular energy.* Cellular Detox contains TrueBroc® broccoli powder for cellular detoxification.* Cellular Cardio contains ViNitrox™ grape and apple extract for vascular health support & homocysteine shield.*bloating and restore regularity.*

Nature’s Way

Alive! Everyday Immune Health This new formula, designed to be taken with a multivitamin, is specifically design to defend and support immune health.* This effective blend combines Orchard Fruits and Garden Veggies blends with echinacea, oregano essential oil, zinc and vitamins. It helps support your immune system and promote general well-being.*

LifeSeasons

Stem Boost-R Stem cells, the basic building blocks that make up the human body, act as the body’s natural repair system, helping to repair areas damaged by inflammation and free radicals.

This unique formula offers support for stem cell health. It is designed to protect against cell deterioration by providing balanced nourishment, and to reduce inflammation by alerting cells to damaged areas.* Made with royal jelly, L-carnosine and more.

Bluebonnet

Intimate Essentials Libido Formulas Intimate Essentials are genderspecific formulas designed to support hormonal and sexual health.* For Her Sexual Response & Libido Boost is formulated to help stimulate a woman’s sexual chemistry and intensify desire and libido.* It contains damiana, maca, ashwagandha, L-arginine and rhodiola.

For Him Testosterone & Libido Boost is formulated to help stimulate a man’s sexual chemistry by amplifying testosterone and libido levels.* It contains L-arginine, Tribulus, longjack (LJ100), shilajit, saw palmetto and boron.

NewChapter

Collagen Glow Nourish your radiance with 12 grams of types I, II & III plumping collagen peptides for revitalized skin health and hydration.* With whole-berry Sea Buckthorn extract, which supplies vitamin C to support antiaging activity at the cellular level.* This formula supports stronger hair, nails and joints.* Made with grass-fed beef and cage-free chicken collagen.

Natural Factors

Womensense PCOSense This unique new formula offers a natural health solution designed to support a healthy menstrual cycle, fertility and normal blood sugar levels.* PCOSense combines myo-inositol and D-chiroinositol at a 40:1 ratio along with folate and vitamin B12 to help support normal ovarian function, egg quality, and healthy blood sugar levels already within the normal range.*

Sunwarrior

Beauty Greens Collagen Booster A new plant-based hydration beverage for your skin. Wheatgrass juice, kale, moringa, and the equivalent of 1 vegetable serving provide the answer to aging brought on by oxidative stress. This booster with biotin and hyaluronic acid helps alkalize, hydrate, and strengthen your cells from the inside out while boosting your body’s inherent collagen production.* The Pina Colada flavored drink helps provide supple skin, healthy hair, strong nails, and cellular longevity.*

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ChildLife

Healthy Vision SoftMelts This unique non-gummy gummy provides bilberry, lutein, zeaxanthin and vitamin A, herbs and nutrients that contribute to maintaining and supporting normal, healthy vision.* This formula supports the healthy development of a child’s visual system and may protect against overexposure to damaging blue light from digital device use.* The tasty sugar free berry SoftMelts are perfect for children beginning at age 1.

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Breakfast Nachos (You won’t believe they’re vegan.)

p. 30

May 2020

features 18 Women’s Health

From autoimmune diseases to osteoporosis, there are many health issues that affect women more than men.

Here are six of the most common, plus natural suggestions for prevention and treatment.

22 Why Your Belly’s Not Better

Gas. Bloating. Indigestion. Heartburn. They’re all-toocommon symptoms of modern life. Ever feel like you’ve tried everything to tame your tummy troubles, but nothing seems to work? The root cause of your problems just might surprise you.

departments NEWS FLASH

6

VISION QUEST

Hot Off the Press. The latest news from the world of natural health.

SUPPLEMENT ADVISOR

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Trace Minerals. These lesser-known nutrients may not be superstars, but the show doesn’t go on without them.

Here’s how to make sure you’re getting enough.

HERBAL ADVISOR

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Snooze Tonight. These science-backed botanicals can help you get the rest you need—without the side effects.

HEALING EDGE

12

EXPERT’S CORNER

14

Organic and Non-GMO Simplified. What you need to know about these important food certifications.

2

WOMEN’S HEALTH BASICS Diet, exercise, and supplement advice.

FITNESS MATTERS

17

26

Get up and get moving for better health.

PURE BEAUTY

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A Touch of Turmeric. This natural pain reliever also works wonders in skincare products.

CLEAN EATING

Seven Foods to Prevent UTIs. How to eat your way to better urinary tract health.

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How to protect your sight as you age.

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Veganize Your Meals. Going meatless is easier—and more delicious—than ever.

NATURAL GOURMET

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Eat-the-Bowl Salad. Seasonal avocados star in these protein- and fiber-packed treats.

May 2020

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editor’s letter The good, the bad, & the maybe Anyone who pays attention to health information and the media knows that it’s an ever-changing world. Fads come and go. New research disproves the old. And what we once thought was good for us suddenly turns out to be bad. From the low-fat craze of the 1980s to today’s realization that cholesterol isn’t the boogeyman we’ve been led to believe, it’s not difficult to find examples.

What does this ever-shifting landscape mean for people who want to do everything they can to ensure good health for themselves and their families? For one thing, remember the basics—a diet packed with fresh fruits and veggies, plenty of pure water, regular exercise, a good night’s sleep.

These tried-and-true recommendations never change.

Another key is to listen to what your own body is telling you.

What’s good for someone else may not be good for you. In “Why Your Belly’s Not Better” (p.22), Lisa Turner takes a look at six common practices that can cause tummy troubles in some people.

If you’ve tried everything to calm your digestive distress, and nothing has worked, your answer just might be here.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Integrated Media Sales Director Kevin Gillespie Eastern U.S. and International 603.305.5106 Integrated Media Sales Director Candice Smith Western U.S. 603.361.5762 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 General Manager Rob Lutz Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Vice President, IT Nelson Saenz VP, Audience Development Tom Masterson VP, Production & Manufacturing Barbara Van Sickle VP, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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

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THE HEALTHY EDGE. Vol. 12, No. 4 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.

May 2020

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What a

difference a week makes!

A week ago, it was a s t r e t c h for her just to think about yoga.

What you thought was impossible… can be possible.

Solgar N 7 increases mobility, flexibility, and range of motion.* Even better, it shows improvement in joint comfort within 7 days.1* One small capsule once daily. o.

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.

For store locations and additional information, visit solgar.com or call 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

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©2020 Solgar, Inc.

®

1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies.

Individual results may vary.

5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending.

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newsflash

AMERICA’S

TOP 10 SEAFOOD CHOICES

On average, Americans eat about 16 lbs. of seafood per year, according to the National Fisheries Institute—and 86 percent of it comes from these top 10 varieties:

➾ 1. SHRIMP

1 WEEK OF FAST FOOD =

BIGGER APPETITE

➾ 2. SALMON ➾ 3. TUNA ➾ 4. TILAPIA

Australian researchers have found a big reason why so many people can’t stop eating fast food. A study that was published in Royal Society Open Science tracked a total of 110 college students who were healthy, lean, and normally ate a diet of whole foods. During the study, half of the students maintained their normal diet, while the other half switched to fast food.

➾ 5. ALASKA POLLOCK

After just one week, the researchers found that the fast food diet led to changes in a brain area that influences appetite, which made it harder to control appetite and led to overeating. Fortunately, after the fast-food eaters went back to their normal, healthier diets, their brains and appetites returned to normal.

➾ 9. CRAB

➾ 6. PANGASIUS (A BIG ASIAN CATFISH) ➾ 7. COD ➾ 8. CATFISH ➾ 10. CLAMS Sardines, mackerel, and herring aren’t as popular, but are often recommended by health experts because they’re rich in healthy omega-3 fats and low in mercury.

Ping-pong Helps Parkinson’s Patients Playing ping-pong improves symptoms of Parkinson’s, according to a Japanese study of 12 people who had suffered from the disease for an average of 7 years. After playing the game once a week for three months, those in the study experienced significant improvements in speech, handwriting, and a variety of daily activities including dressing, getting out of bed, and walking.

Each weekly session was designed as a form of physical therapy and included stretching, instruction from a ping-pong professional, and playing the game.

In healthy people, ping-pong has been shown to improve hand-eye coordination, sharpen reflexes, and stimulate the brain. The Parkinson’s study results were presented at the American Academy of Neurology’s 72nd Annual Meeting in Toronto, Canada.

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May 2020

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EVERY DAY IS

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supplement advisor

trace minerals

Your secret weapon for optimal health

E

veryone talks about vitamins A Other macrominerals, such as calcium through K, but it turns out minerals and magnesium, are among the most have a far more important role in popular supplements in America. human health than most people imagine.

Here’s a basic guide to what you need They’re often the gatekeeper when it comes to know when it comes to minerals. to your body’s ability to perform complex, enzyme-dependent metabolic operations The Macrominerals and even to access important vitamins. * Magnesium. Magnesium is needed Take iron. “In my practice, I saw [a lot of] for more than 300 different metabolic females with anemia,” says Darrin Starkey, operations, but almost no one gets ND. “But now we’re seeing more boys with enough of it. Magnesium lowers stress, anemia as well.” Starkey, who is research blood pressure, and blood sugar. I director for Trace Minerals Research, Inc., recommend magnesium supplementapoints out that the reason for this surge in tion for almost everyone. Like potasanemia may have less to do with iron and sium, magnesium is found in vegetables, more to do with molybdenum. fruits, and other plant foods.

“Molybdenum is the gatekeeper for * Sodium and Chloride. Sodium and iron stores in the liver,” said Starkey. chloride—molecules that are often “Without it, your liver won’t release its combined (as in salt)—are two of the iron stores effectively, and you could most important electrolytes in the body, wind up with iron-deficiency anemia.” essential to balancing fluids. Almost no Molybdenum is what’s known as a one needs to supplement with sodium. trace mineral (also known as microminer* Potassium. Potassium is vitally als). Minerals in your diet come in two important for your heart. And it has a categories: macrominerals such as symbiotic relationship with sodium: calcium and magnesium, and microminerals such as iron, copper, manganese, and zinc. The macrominerals are the ones you need a lot of. Microminerals, aka trace minerals, are essential, but in tiny amounts. According to Starkey and many other researchers, the diminishing amounts of these minerals in our soil is causing or Pumpkin seeds are a great source of magnesium, which promoting a host of human health can help lower stress and problems. Not all minerals (in either control blood sugar. category) need to be supplemented, though trace minerals as a group probably should be since they’re the minerals most neglected in multivitamins.

They’re also the ones that seem to be disappearing from the soil the quickest.

Don’t confuse the importance of a mineral with its value as a supplement.

Some macrominerals, including sodium and chloride, are so essential that you would die without them, but they’re almost never taken as supplements.

*

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you need the two to be balanced, or to favor potassium. You need thousands of milligrams of potassium a day, and it’s next to impossible to get that amount from supplements. Virtually every plant food has a ton of potassium, so eat plenty.

Calcium. The conventional wisdom on calcium is turning out to be only partially true. You definitely need calcium for strong bones, but you need to make those deposits in your calcium bank before age 25. It’s no longer clear that supplementing with calcium in middle age—particularly when not accompanied by synergistic nutrients such as vitamins D and K2, magnesium, and the trace minerals boron and silica—is very effective at preventing fractures or osteoporosis.

Phosphorus. Eighty-five percent of the phosphorus in the body is found in bones and teeth. Phosphorus helps filter waste in the kidneys and helps synthesize and absorb vitamins and

Did You Know?

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May 2020

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By Jonny Bowden, PhD, CNS

*

minerals from food. Almost no one needs to supplement with phosphorus.

Good food sources include sunflower seeds, raw milk, white beans, tuna, broccoli, and eggs.

Sulfur. Sulfur naturally occurs in hot springs and volcanic craters. It helps relieves arthritis and muscle pain, and bathing in a sulfur-rich pool of water does wonders for you. Onions, garlic, leeks, and cruciferous vegetables contain a lot of sulfur. One supplement that people commonly take to get more sulfur in their diet is MSM (Methylsulfonylmethane).

The Microminerals

*

*

*

*

*

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(aka Trace Minerals)

Iron. Iron is part of hemoglobin (found in red blood cells) and is needed to carry oxygen to the rest of the body.

Iron is important, but you can overdo it. Women who are menstruating often need iron supplementation. I never recommend it for post-menopausal women or men, neither of whom have any natural way to get rid of excess levels of iron.

Zinc. This powerful antioxidant has a great deal to do with the proper immune system function. Zinc is mainly found in meats and fish. Most multis contain at least 15 mg. Go higher when you feel a cold or flu coming on.

Iodine. When asked about the importance of iodine, most people think of the thyroid. But most thyroid disease is Hashimoto’s Thyroidosis, an autoimmune disease, and Hashimoto’s does not respond well to iodine supplementation—in fact, excess iodine can make it worse. I recommend that you get your iodine from your diet (seaweed, kelp) and leave the supplements alone unless recommended by a health practitioner.

Selenium. Studies have shown that populations who get a lot of selenium tend to have lower rates of cancer, which doesn’t prove anything by itself, but is worth noting. Selenium is believed to help chelate toxic compounds, such as mercury. Selenium is another of those minerals that is diminishing in the soil. You can get a

*

*

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great dose by eating just three Brazil nuts a day.

Copper. Copper is found in a range of foods, including nuts, seeds, legumes, and even water. We need copper, but more is definitely not better. Copper has a synergistic relationship with zinc and is elevated in a number of conditions, so unless a health practitioner has recommended copper supplementation, go with copper-free multiples. Copper overload may be more dangerous than we thought.

Manganese. Manganese is an important part of many enzymes, and enzymes are critical to your metabolic machinery. Manganese is readily available from food—especially plant foods—so most people don’t need to supplement.

Many multivitamins have a decent amount of manganese in their formulas.

Chromium. Chromium enhances the action of insulin, which helps get sugar out of your bloodstream and into your cells. In this way, chromium works much like certain “insulin-sensitizing” medications such as Glucophage (Metformin). It helps open the doors of the cells so that insulin and sugar can get in, reducing the burden of high amounts of both blood sugar and insulin. Research on chromium supplementation, particularly for diabetics, is mixed, but chromium definitely has a place in carbohydrate/ insulin metabolism. Many people have gotten good results with supplementation of 200–1,000 mcg a day. It’s next to impossible to get any real amount of chromium from food.

Molybdenum. Molybdenum is known as a “detoxifier” because it helps cleanse the body of toxins, the accumulation of which contributes to a host of conditions. It’s also an essential part of some very important enzymes.

Most folks don’t need a standalone supplement of molybdenum, which is found in legumes, greens, and other foods. Caution: eating sugar can deplete molybdenum stores.

Silicon/Silica. Silicon helps with the maintenance and flexibility of bones

*

and joints and makes connective tissue stronger. When it’s oxidized (i.e., when an oxygen molecule attaches to it), it becomes silica, which is now widely called “the beauty mineral” because of its positive effects on nails, hair, and skin elasticity. Silica also has a lot of internal benefits such as boosting immunity and supporting arterial health. Silicon is found in wine, beer, raisins, and a lot of cereals. It’s also found in organ meats.

Boron. One of the most interesting articles in the medical literature about boron appeared in 2015 in the journal Integrative Medicine. In a nutshell, this neglected trace mineral—for which there still is no RDA (recommended daily allowance)—is turning out to be a nutritional powerhouse, essential to important metabolic operations.

Notably, it plays a key role in making strong bones. It’s also helpful for wound healing, boosting vitamin D levels in the blood, and the regulation of sex hormones. One of the best food sources of boron is raisins.

I asked Dr. Starkey what he thinks the take-home message about minerals should be. “All day long we’re depleting our preciously small stores of trace minerals by respiration, perspiration, menstruation, urination, and defecation,” he says. “And they’re not being put back.”

These minerals may not be superstars, but the show doesn’t go on without them.

So make sure that you’re getting enough.

Natural Factors BioSil Hair • Skin • Nails Trace Minerals Research ConcenTrace Trace Mineral Drops

Solaray Tetra-Boron 3mg

The Healthy Edge

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herbal advisor

snooze tonight

By Lisa Turner

5 science-backed botanicals to help you sleep

T

influence GABA and encourage calm, relaxation, and sleep. A number of studies show that kava eases anxiety, reduces the time it takes to fall asleep, and improves sleep quality and duration.

Heavy kava use has been linked in some reports with liver toxicity, although other studies have refuted that finding, and some research suggests that the toxicity is related to products that incorporate stems and other parts of the plant in addition to the roots. Buy yours from a reputable source, ideally one that’s been third-party tested for purity.

ossing and turning all night? You’re not alone. As many as 70 million Americans suffer from sleep disorders, and roughly half of all adults experience occasional bouts of insomnia.

That’s a problem: studies link lack of sleep with increased risk of heart disease, depression, Alzheimer’s disease, and other health issues. Reduce your risk, and get ready to crash, with these 5 supplements that guarantee you’ll snooze.

1. Lavender, a flowering plant prized for its volatile oils, has long been used to promote calm and sleep. It’s high in linalool and linalyl acetate, compounds thought to reduce anxiety by interacting with neurotransmitters and the parasympathetic nervous system, the part of the nervous system associated with rest versus activity. A number of studies show that lavender eases anxiety, stress, and depression, and inhaling lavender essential oil before bed can improve sleep quality and duration while enhancing morning wakefulness and vigor. In one study, an essential oil extract of lavender was more effective than placebo in treating anxiety, and those who used lavender oil showed significant improvements in sleep duration, sleep quality and the length of time it took to fall asleep.

2. Valerian, a perennial herb used for centuries to treat anxiety, stress, and insomnia, is rich in valerenic acids and valepotriates —compounds that are thought to promote sleep by influencing GABA and serotonin. A number of studies show that 300–900 mg of valerian taken before bed can shorten the time to sleep, increase total sleep time, reduce night-time waking, and improve subjective sleep quality. In one study, valerian worked as well as oxazepam a commonly prescribed drug

10

for insomnia, without causing grogginess the next morning.

3. Lemon balm (Melissa officinalis), a member of the mint family, is traditionally used to reduce stress and enhance sleep. It’s rich in a variety of active components, including flavonoids, polyphenolic compounds, and others, that are thought to influence GABA and impact other neurotransmitters to promote a sedative and calming effect.

Studies show that lemon balm can calm anxiety and stress, decrease restlessness, and promote sleep. And in one study, lemon balm worked as well as triazolam (Halcion), a prescription drug used to treat insomnia. It may be most effective when used with valerian—some studies show that a combination of valerian and lemon balm significantly improved quality of sleep without causing morning drowsiness or “hangover.”

4. Kava kava, traditionally derived from the root of a Pacific island herb, has been used for thousands of years to treat sleep disturbances, especially those related to anxiety, tension, and restlessness. It’s rich in kavalactones, compounds that

5. Curcumin, the active compound in turmeric root, can promote sleep in several ways. Research suggests that up to 88 percent of people with chronic pain also have sleep disorders, and at least half of all people with insomnia suffer from chronic pain. A number of studies show that curcumin can ease arthritis and other kinds of pain frequently linked with disturbed sleep. Curcumin may also be effective in treating depression and anxiety, important if sleeplessness is caused by mood disorders. Because curcumin is poorly absorbed by the body, look for formulations that include piperine (black pepper extract), which has been shown to enhance absorption by as much as 2,000 percent.

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healing edge

seven foods to prevent UTIs Fight back against invasive bacteria with these dietary remedies

U

rinary tract infections (UTIs) are painful, disruptive and all-too-common: more than half of adult women have had a UTI, and many women have several recurrences every year. It happens when bacteria travel into the urethra, the duct through which urine passes. Women are more susceptible because the urethra is shorter than in men, but guys can get them too.

Left untreated, UTIs can have serious complications, including recurrent infections, urethral narrowing, and kidney damage. While UTIs may not be completely avoidable, dietary choices can reduce your risk. Drink plenty of water, and try these seven anti-inflammatory, antibacterial, and immune-boosting foods to protect your insides.

Cranberry juice may help prevent UTIs by keeping bacteria from adhering to the lining of the urinary tract. Though study findings are mixed, many studies show that cranberry juice can decrease the recurrence of UTIs. And a meta-analysis of seven clinical trials published in the Journal of Nutrition found that cranberry reduced the risk of developing a UTI by 26 percent in healthy women. Because most cranberry juice drinks are loaded with sugar, stick to cranberry concentrates mixed with water or use the whole fruit.

Recipe Tips: Sweeten cranberry juice concentrate with a little honey or stevia, then mix with cherry juice, sparkling water, and a squeeze of lime.

Chop whole cranberries with a food processor, then combine with minced red onion, mango cubes, cilantro, and a squeeze of lime for a zesty salsa.

Add chopped cranberries, pumpkin seeds, and garlic to cooked brown rice.

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Cinnamon has long been used for its antibacterial properties. It’s rich in compounds that reduce inflammation and hamper the growth of bacteria and other pathogens. Some studies show that cinnamon compounds prevent the colonization of E. coli, the bacteria responsible for most UTIs, in the bladder and urethra. Because it’s also an anti-inflammatory and can help relieve pain, cinnamon may also ease some of the discomfort associated with UTIs. Recipe Tips: : Combine cinnamon sticks, sliced ginger, cardamom pods, and vanilla bean in a pot of water, then simmer for 10 minutes and strain for a caffeine-free chai.

Mix cinnamon powder into raw honey and coconut oil and use instead of butter on pancakes or toast.

Cook thickly-sliced carrots in orange juice, then toss with cinnamon, minced garlic, and olive oil.

Kefir, a beverage made from fermented milk, is rich in probiotics, beneficial bacteria that may help prevent UTIs by keeping harmful bacteria from growing in the vagina, where they can migrate to the urinary tract and cause infections. Studies suggest that probiotics help protect against UTIs and prevent their recurrence. They’ve also been shown to reduce inflammation and support the immune system’s ability to fight infection. Other good sources of probiotics: yogurt, miso paste, sauerkraut, and kim chi.

Recipe Tips: Purée kefir, papaya, cardamom, and honey in a blender for a traditional lassi.

Combine kefir, quick oats, chia seeds, vanilla, and cinnamon and let stand until thick for easy, no-cook oats.

Strain kefir through a cheesecloth set over a bowl and let stand overnight, then stir in chives and minced garlic for a thick, creamy spread.

Papaya, like broccoli, is loaded with vitamin C to support immune function and increase the acidity of urine. It’s also rich in beta carotene and lycopene, carotenoids with powerful immune-boosting properties.

Some studies also show carotenoids from papaya are easily absorbed by the body and are three times more bioavailable than carotenoids from carrots or tomatoes.

Sweet potatoes, mangos, leafy greens, apricots, plums, and squash are also high in carotenoids.

Recipe Tips: Halve a papaya, remove seeds, and scoop out flesh, then chop flesh, combine with pineapple, coconut, and mint, and refill papaya skins for an easy tropical salad.

Toss papaya cubes with baby spinach, sliced red onion, and cashews, then drizzle with olive oil, lime juice, and garlic.

Cook papayas, onions, garlic, and curry powder in coconut milk, then purée into a creamy soup and top with chopped basil.

Garlic is high in allicin and other compounds that have antibacterial and antimicrobial activities and enhance immune function. Garlic has been shown to protect against a variety of bacteria, including E. coli, and studies suggest that it can be a safe and

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By Lisa Turner

Grilled Cinnamon Peaches Serves 4 This simple, summery treat combines UTI-healing peaches and cinnamon with Greek yogurt—rich in probiotics that can help prevent infections.

To pit peaches, cut them lengthwise and twist the halves, then use a melon baller to carefully remove the pit.

4 peaches, halved and pitted 1 Tbs. coconut oil, melted 1 Tbs. cinnamon, plus additional for garnish 1 cup plain full-fat Greek yogurt Honey (optional) 1. Preheat grill to medium.

2. Lightly brush cut sides of peaches with coconut oil and sprinkle with cinnamon.

3. Place peaches, cut side down, on grill. Grill for 4 to 5 minutes, depending on ripeness of peaches, until just softened. Don’t move the peaches during grilling, to keep them from sticking and ensure good grill marks.

4. Carefully flip peaches over and grill the other side for 3 minutes, until tender.

5. Remove from pan and arrange on a platter.

Spoon Greek yogurt into centers of peaches and drizzle with honey, if desired. Sprinkle with additional cinnamon and serve hot.

Per 1-Tbs. serving: 170 cal; 7g prot; 7g total fat (4.5 sat fat); 21g carb; 10mg chol; 20mg sod; 4g fiber; 17g sugar

effective treatment for recurring UTIs. In a study from Case Reports in Medicine, garlic extract (combined with parsley, L-arginine, probiotics, and cranberry tablets) had more antibacterial activity against UTI pathogens than commonly used drugs. Because allicin is easily damaged by heat, raw garlic is best.

Recipe Tips: Press whole garlic cloves in a garlic press, add to olive oil and drizzle over cooked vegetables or grains.

Finely mince garlic and whisk with minced ginger, miso paste, rice vinegar, and sesame oil for an easy Asian dressing.

Mix mashed garlic cloves with apple cider vinegar, raw honey, and a dash of cayenne pepper, and take a spoonful for a powerful antibacterial tincture.

Broccoli is high in vitamin C, which helps make urine more acidic and hampers the growth of bacteria that cause UTIs. In one study published in Acta Obstetricia et Gynecologica Scandinavica, pregnant women who took vitamin C had a significantly lower risk of developing a UTI. Vitamin C also boosts overall immune function, helping the body’s resistance to infection. Other vitamin C-rich foods include bell peppers, leafy greens, strawberries, Brussels sprouts, and oranges.

Recipe Tips: Grate broccoli stems and combine with shredded carrots and red cabbage, thinly sliced scallions, and a dressing of yogurt, honey, and apple cider vinegar.

Roast broccoli florets tossed with olive oil, garlic, and Kalamata olives.

Cook broccoli, potatoes, onions, and garlic in stock, then purée until creamy.

Peaches contain D-mannose, a simple sugar found in fruits and many vegetables. It’s thought to work by preventing E. coli from adhering to and invading the urinary tract (cranberries are also high in D-mannose). Research suggests that D-mannose may help protect against recurrent UTIs. In a study published in World Journal of Urology, D-mannose was more effective in preventing UTIs than the antibiotic Nitrofurantoin.

Recipe Tips: Halve peaches, remove pits, brush with olive oil, and grill until tender.

Purée peaches, coconut milk, and pistachios in a blender until smooth, then freeze in an ice cream maker.

Combine peaches, yellow tomatoes, yellow peppers, sweet onions, garlic, and lime juice in a food processor, process until mostly smooth. Top with minced basil for a summery gazpacho.

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expert’s corner

By Melissa Diane Smith

organic and non-gmo simplified

If you aren’t up to speed on these subjects, here’s a primer to get you better educated

Q:

I never really paid attention to whether food was organic or not, and why I should care. I also have no idea what the difference between organic and non-GMO food is. Can you fill me in on the basics? —Nancy B., Cincinnati, Ohio

A:

It’s not always easy to get the facts on these important topics, in large part because for more than two decades, information about dramatic changes in how our food is produced has been suppressed, and people have only been discovering the truth in bits and pieces.

“So many truths [about our food] have been whitewashed,” says Carey Gillam, author of Whitewash. “By pouring more and more pesticides on crops, we’re getting less healthy soil, less healthy food, and potentially a range of carcinogenic and endocrine-disrupting chemicals in our breakfast, lunch, and dinner.

“The chemical industry is doing exactly what the tobacco industry did,” Gillam continues, “an orchestrated effort to keep the public in the dark about real and serious dangers about chemicals found in our food, our water, and our own bodies.”

Gillam says we need to pay attention to the many risks of pesticide use, be aware, and be engaged on this issue to protect ourselves, our food, our health, and our environment. Here’s what you need to know:

The Basics GMOs—Although foods may look like they used to, several key foods now are radically different on the inside because they’re genetically engineered to confer new traits.

Almost all genetically modified foods on the market have been altered to either produce their own pesticide or to tolerate chemical herbicides such as Roundup weed killer.

Pesticides—All of the top six GM crops in the U.S.—sugar beets, soy, alfalfa, corn, canola (as in canola oil), and cotton (as in cottonseed 14

oil)—are genetically modified to be herbicide tolerant, which means that lots of extra herbicide is being sprayed on the plant, and that has led to weed resistance.

Farmers, in turn, sometimes use up to four times more herbicide in an effort to combat resistant weeds. Spraying so much herbicide adversely affects the beneficial micro-organisms in the soil, which makes the plant more vulnerable to disease.

Research shows that the process of genetic engineering itself causes unintended consequences in the DNA of the plant, which pose health risks.

However, the risks associated with the herbicide sprayed on most GM crops are now considered much more serious. In 2015, the International Agency for Research on Cancer declared glyphosate, the active ingredient in Roundup, a probable human carcinogen. Research also suggests that glyphosate is an endocrine (or hormone) disruptor.

Organic vs. Non-GMO The best way we can affect positive change in our food system and environment is through what we buy. To make an informed choice, be sure to know the difference between organic and nonGMO foods.

Organic—Products that have the USDA Organic seal cannot, by law, contain any GMO ingredients. They also must be produced without irradiation, sewage sludge, antibiotics, growth hormones, synthetic chemical fertilizers, and synthetic chemical pesticides (including glyphosate). Buying organic means supporting an environmentally beneficial

food production system that sustains the health of soils, ecosystems, and people.

Plus, reviews of multiple studies indicate that organic foods are more nutritious than non-organic foods. One thing to keep in mind, though, is that organic certification does not require testing for GMOs. Non-GMO Project Verified—On the other hand, products that carry the Non-GMO Project Verified label are independently verified to be in compliance with North America’s only third party standard for GMO avoidance, including testing of at-risk ingredients. That’s important to know to help us avoid GMOs. But a Non-GMO Project Verified label doesn’t tell you if the food was sprayed with pesticides.

The Best Ways to Avoid GMOs & Pesticides In my book Going Against GMOs, I call GMOs and the pesticides that go with them the most important food and environmental issue of our time. In fact, they’re two of the primary reasons why many people choose to buy organic, which is the best strategy for avoiding synthetic chemical pesticides.

For added protection against glyphosate, the most widely used pesticide, look for the new “Glyphosate Residue free” label, which you will be able to see on more products in the future.

To avoid both GMOs and pesticides, seek out USDA Certified Organic foods, preferably ones also labeled with the Non-GMO Project Verified label. The two widely used seals together give extra insurance to help you chose nutritious unadulterated non-GMO food.

May 2020

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PLATE CHANGE

Vision Quest

BY SALLY KARLOVITZ, CN

ONE OF THE MOST common health issues we face as we age is vision impairment. Environmental stresses, excessive screen use, and chronic conditions such as heart disease and diabetes can all contribute to wear and tear in the eyes. Glaucoma and age-related macular degeneration (AMD) are leading causes of blindness and visual impairment among millions of aging Americans.

Taking steps now to protect your eyes can lead to healthy vision for years to come.

When it comes to nutrition, there are many things considered to be helpful for eye health, with antioxidants leading the way as major players in vision protection. A large study by the National Eye Institute of the National Institutes of Health, the AREDS study, showed that people may benefit from vitamins C, E, and beta carotene, as well as zinc and copper, to reduce the risk of vision loss caused by intermediate to advanced macular degeneration. In the AREDS2 follow-up, other helpful nutrients such as lutein and zeaxanthin were added to protect eye health. These antioxidant carotenes are found in green leafy vegetables like spinach and kale. Both are concentrated in the macula of the eye and have been shown to lower risk of macular degeneration by more than 50 percent. Finally, the herb bilberry, a cousin to the American blueberry, may also be helpful in preventing vision loss related to macular degeneration. Bilberry is also rich in compounds that strengthen the walls of the capillaries leading into the eyes and is commonly used to improve night vision.

In addition to antioxidant intake, lifestyle factors play a role in preserving eye health. This includes controlling blood sugar if you are diabetic and managing blood pressure if you have hypertension. With antioxidant protection and lifestyle modification, the quest for vision preservation is possible!

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May 2020

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Women’s Health Basics

BY SALLY KARLOVITZ, CN

THE SAYING GOES that “a building is only as strong as its foundation.” For women’s health, what is a firm foundation? Diet, exercise, and basic supplements.

DIET What we choose to put in our bodies is extremely important to our overall health. Good food choices can help improve hormone balance and vitality.

Cut back on sugary sweets, and focus on fresh fruits and vegetables, lean protein, and goods fats. Compounds in cruciferous vegetables and flaxseeds can help with hormone balance. Healthy fats from avocados, nuts, and seeds help supply nutrients that support heart, skin, and vision. Water is also essential to keep your skin and body hydrated.

EXERCISE Exercise helps our bodies stay in motion as we age. And it also aids with weight control.

In addition, bones benefit from weight bearing exercise, so get up and move. Walking, jogging, yoga, and weight training are all great options. Just find something you like to do, and do it consistently.

BASIC SUPPLEMENTS There are many important nutrients for women, especially when you factor in hormone balance, but the top three general daily supplements for women would include a high-potency multivitamin, a bone-support formula, and a probiotic. In multivitamins, look for good potencies of B vitamins to help with stress, antioxidants to help protect cells in the body, and foundational minerals such as iron and magnesium (choose iron-free for menopause and beyond).

Bone strength is important for all ages, but becomes a greater issue as women move into and beyond menopause. Women who have had hysterectomies and women in menopause should look for bone-building formulas that include ingredients beyond just calcium, including magnesium and vitamins D and K, which may help support bone density.

A daily probiotic can be helpful for women. Beneficial probiotics help encourage balance in the body, support the immune system, and can help ward off nuisances like yeast.

These top lifestyle choices can help provide the foundation for good health, balance, energy and vitality.

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WOMEN’S

HEALTH 6 CONDITIONS THAT AFFECT

WOMEN

MORE THAN MEN

By Lisa Turner 18

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M

en are more likely to die from cirrhosis, Parkinson’s Disease, colon cancer, and physical injuries. But certain serious concerns are known to target women exponentially more often than men. Here are six of the most common.

1URINARY TRACT INFECTIONS.

The main reason women get more UTIs? Simple anatomy. Because the urethra—the duct through which urine passes from the body—is shorter in women and closer to the anus, it’s easier for bacteria to migrate into the urinary tract and cause infections. Birth control methods, such as diaphragms or spermicides, and irritating feminine products can also contribute to the problem. To protect against UTIs, wipe from front to back after using the bathroom, empty your bladder as soon as possible after intercourse, and drink plenty of water— several studies have linked low urine output with increased risk of UTIs.

Supplemental support: Cranberries, in juice or capsules, are rich in proanthocyanidins, which may prevent bacteria, especially E. coli, from adhering to urinary tract epithelial cells.

Vitamin C increases the acidity of the urine, helps kill bacteria. In one study, 100 mg of vitamin C per day cut the risk of UTIs by more than 50 percent.

Probiotics, especially Lactobacillus rhamnosus GR-1 and L. reuteri RC-1 strains, balance the urogenital flora and can significantly reduce the risk of recurrent UTIs. Try: Solgar CranFlora

2 AUTOIMMUNE DISEASES.

Conditions in which the body attacks its own cells and tissues strike women three times more than men, and they’re among the top 10 leading causes of death in American women. Women are also 10 times more likely to have Hashimoto’s thyroiditis, an autoimmune condition marked by weight gain, cold hands and feet, depression, constipation, fatigue, and thinning hair. Sex hormones may play a role in autoimmune diseases, and some research suggests that variations in X chromosomes (women have two, men have one) increase the risk of autoimmune disease.

Another theory: when women give birth, fetal cells may stick around in the body after pregnancy—sometimes for as long as 30 years—and can prompt an autoimmune response in mothers, says Brittany Henderson, MD, a board-certified endocrinologist and author of What You Must Know About Hashimoto’s Disease.

Other triggers include infections, food allergies, environmental toxins, and stress.

If you have Hashimoto’s or any other autoimmune disorder, it’s critical to identify immune system triggers and decrease them, Henderson says. Keep your immune system strong to protect against infection, identify food allergies, and avoid environmental toxins, including chemical household cleaners such as bleach, non-stick cookware, and pesticide residues in food, says Hender-

son. Switch to natural, non-toxic household cleaners, buy organic foods whenever possible, wash fruits and vegetables thoroughly and use stainless steel cookware.

And find ways to minimize your stress—in some studies, up to 80 percent of patients with autoimmune disorders reported uncommonly high stress levels before the onset of symptoms.

When choosing supplements, says Henderson, “Less is more, because some ingredients can impair thyroid hormone actions. Be as pure and clean as possible and be sure your supplements don’t have a ton of ingredients you can’t pronounce.”

Supplemental support: Antioxidants that protect against infections, including vitamin C, vitamin E, and liposomal glutathione are especially important for thyroid disorders.

Anti-inflammatory compounds, specifically vitamin D, vitamin A, and krill oil.

Iodine, zinc, magnesium, iron, and selenium to support the production of thyroid hormones.

Probiotics to protect against harmful bacteria that contribute to the development of food allergies, leaky gut, and chronic inflammation.

Studies have linked a disruption in the microbiome with increased risk of autoimmune disorders. “Variety and concentration are the most important aspects,” Henderson says. Choose a product that contains 10 or more different strains and 20 billion or more CFUs. Try: Terry Naturally Thyroid Care

3 Alzheimer’s disease.

Almost two-thirds of Americans diagnosed with Alzheimer’s are women, and women in their 60s are twice as likely to develop Alzheimer’s as breast cancer. It’s thought that genetics and hormones play a significant role—studies suggest that estrogens protect against beta-amyloid, a compound that accumulates in the brain, disrupting communication and killing brain cells. When estrogen levels decline during and after menopause, women are at a higher risk.

To protect your brain, start with a healthy diet: studies show that a higher consumption of fruits and vegetables protects against Alzheimer’s and enhances cognitive function. Regular exercise has also been shown to protect against Alzheimer’s.

Supplemental support: MCTs (medium-chain triglycerides) have been shown to reduce mental decline and treat cognitive dysfunction.

Acetyl-L-carnitine (ALC) may reduce mental deterioration in Alzheimer patients.

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Coenzyme Q10 is a neuroprotective antioxidant, and some studies suggest that it may reduce the risk of Alzheimer’s.

Phosphatidylserine (PS) can improve memory and enhance cognitive function.

Some studies suggest that PS causes structural changes in neurons, so benefits may continue even after treatment stops.

Huperzine A, traditionally used in Chinese medicine as a treatment for Alzheimer’s, has been shown to significantly improve memory and cognitive skills and abilities in Alzheimer’s patients, and it may also slow neuronal death.

Try: Irwin Naturals Brain Awake

4Eating disorders.

Anorexia, bulimia, and other eating disorders affect 10 times as many women as men, and more women die from anorexia than any other mental health problem. Researchers believe that hormonal issues, societal influences around body image, personality traits such as perfectionism, and psychological factors including low selfesteem all play a role in eating disorders. Additionally, sexual abuse, trauma, and rape—more prevalent in women—are linked with increased risk of eating disorders, especially bulimia.

If you have a serious eating disorder, professional help is critical. Do not try to self-treat. If you’re recovering from an eating disorder, some studies suggest that supplements that may help.

Supplemental support: Zinc deficiency has been loosely implicated in eating disorders, and one small study suggests that zinc supplements may help enhance weight gain and stabilize mood in women with anorexia.

DHEA may help offset the bone loss experienced by women with anorexia. In one study, DHEA was as effective as hormone replacement therapy in preserving bone, and also improved mood and anxiety.

Tryptophan helps balance the brain chemical serotonin, linked with changes in hunger and mood. Low levels of tryptophan are linked with eating disorders, especially bulimia.

TRY: Bluebonnet L-Tryptophan 500 mg

5Osteoporosis.

Characterized by weak, brittle bones, osteoporosis is four times more common in women than in men. The main reasons: women naturally tend to have smaller, thinner bones, and women tend to lose bone at younger age and at a more rapid pace than men. Also, estrogen protects bones, so when estrogen levels drop sharply during menopause, women are at risk for bone loss and osteoporosis. Women are also more likely to diet and/or have eating disorders, leading to nutrient 20

deficiencies that can impact bones. During pregnancy, the developing baby will take calcium from the mother’s bones if the mother isn’t getting enough calcium in her diet to meet its needs.

To protect your bones, make sure that your diet includes lots of fruits and vegetables, with enough protein, calcium, magnesium, vitamin D, and other bone-building nutrients. And engage in regular weight-bearing activities, such as jogging, tennis or step aerobics— they’ve been shown to improve bone strength and density.

Supplemental support: Calcium, especially in combination with vitamin D, protects against bone loss and prevents fractures in women with osteoporosis. In one study, calcium combined with vitamin D reduced risk of fractures by 23–25 percent.

Vitamin K, a fat-soluble vitamin, can increase bone density and prevent bone loss, especially in combination with calcium and vitamin D. Magnesium works in conjunction with vitamin D to keep calcium levels normal in the bones. Deficiencies are linked with bone loss and higher risk of fractures.

Try: Country Life Bone Solid

6Depression.

Women are nearly twice as likely as men to be diagnosed with depression. Part of this is biological, related to hormonal shifts, especially during puberty, after giving birth, and before and during menopause.

Women also tend to internalize stress, leading to lower brain function in areas responsible for mood. And life circumstances such as societal pressures, anxiety—women more than twice as likely as men to be affected—and sexual trauma are linked with a higher risk of depression.

If you suffer from severe depression, seek medical help. For occasional blues or lowered mood, support your neurotransmitters—the brain’s messengers that control mood—with a balanced diet low in sugar and refined carbohydrates and high in lean protein, vegetables, and omega-3s.

Supplemental support: St. John’s wort for mild and moderate depression is superior to placebo in improving depression symptoms and not significantly different from antidepressant medication.

Probiotics play a key role in gut health, which influences mood. Studies show that probiotic supplementation is linked with a significant reduction in depression.

SAMe (S-adenosyl methionine), a compound naturally produced by the body, may help alleviate depression. In some studies it was superior to a prescription antidepressant, and other studies show that it has double the response rate of antidepressant drugs.

TRY: Jarrow SAMe 200

May 2020

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True Beauty begins within • • • • • • • •

T H E

P O W E R

I N S I D E

These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure or prevent any disease.

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3/22/20 6:56 AM

WHY YOUR Six sneaky things that may be upsetting your gut

BY LISA TURNER

BELLY’S NOT BETTER Y

ou’re avoiding gluten, minimizing carbs, and taking your supplements— and you’re still experiencing indigestion, bloating, stomach upset, or constipation. It may be that common daily habits are harming your gut. Check out these six surprising gut-killers, and make your belly better right now.

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1

YOUR SUPER-HEALTHY DIET. Beans, lentils, cashews, beets, cauliflower, blackberries, apples, and other plant foods are nutrientdense and loaded with fiber—but if you’re sensitive, they can wreak havoc on your digestive system. These and other good-for-you foods are high in FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides and polyols)—carbohydrates that aren’t fully digested and can be fermented by gut bacteria, causing pain, gas, bloating, constipation, and diarrhea in some people. Even if you’re not sensitive to FODMAPs, an increase in high-fiber foods can overload your digestive system and cause distress. And some studies show that decreasing fiber may improve constipation in people following a high- fiber diet.

GUT-HEALTH GUIDELINES: We’re definitely not saying you should stop eating beans, fruits, and vegetables; but if you’re new to a high-fiber diet, start slow. Add fiber-rich foods gradually and drink plenty of water. To make beans easier to digest, soak them overnight to remove oligosaccharides, then drain the soaking water before cooking. And if you have irritable bowel syndrome (IBS) or other chronic gut issues, consider a low-FODMAP diet; studies show it can improve symptoms. Check out Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan by Danielle Capalino, MSPH, RD, for more information.

to be higher in animal protein, which also has an unfavorable impact on the microbiome. Red meat in particular may promote the growth of harmful intestinal bacteria and potentially increase the risk of IBS and other gut disorders. And some sugar alcohols, used as sugar alternatives on low-carb diets, can cause gas, bloating, and other digestive issues.

GUT-HEALTH GUIDELINES: You don’t have to ditch your low-carb diet, but if you’re struggling with belly issues, be careful with your red meat and saturated fat intake, and skip those sugar alcohols.

3

THAT STARBUCKS ADDICTION. Coffee causes an increase in stomach acid and can lead to heartburn, acid indigestion, or reflux.

Caffeine also stimulates peristalsis— the rhythmic contractions of the intestines that move stool matter— which can cause diarrhea or loose stools in some people. And drinking coffee can slow digestion: caffeine increases the production of adrenaline and noradrenaline, which causes the heart to beat faster and can result in

adaptogenic herbs. And on a happier note: some studies suggest that coffee is good for gut bacteria, increasing diversity and promoting growth of some friendly strains.

4

COCKTAIL HOUR. That daily drink not only harms your liver, it may be messing with your gut as well. Alcohol irritates the stomach lining, interferes with gastric acid secretion in the stomach, impairs muscle movement in the intestines, and relaxes the esophageal sphincter, which increases the risk of heartburn. Studies also show that alcohol can cause an imbalance in gut bacteria and increase the numbers of harmful bugs.

GUT-HEALTH GUIDELINES: Drink in moderation, and not every day. If you do drink, switch to red wine. In one study, hard liquor reduced beneficial bacteria in the gut, while moderate amounts of red wine increased good gut bacteria and decreased harmful bacteria.

5

YOUR GO-GO LIFESTYLE. If your high-action way of life means fewer hours of shut-eye, you may be compromising gut health. Lack of sleep increases stomach acid, decreases intestinal motility, and hampers blood flow and digestion. In one study, only two nights of sleep deprivation altered gut microbes and increased the abundance of bacteria associated with weight gain, obesity, and type 2 diabetes. A disruption in your body’s circadian rhythm—lots of parties or late-night work dinners—can increase the risk of a variety of gastrointestinal diseases, including IBS, GERD, and peptic ulcer disease. And a high-stress job or lifestyle can dramatically impact digestive health and also lead to changes in gut microbiota, reducing overall diversity, lowering beneficial bacteria and increasing potentially harmful bacteria.

A disruption in your body’s circadian rhythm—lots of parties or late-night work dinners—can increase the risk of a variety of gastrointestinal diseases.

2

THE KETO DIET. Short for ketogenic, the Keto plan drastically reduces carbohydrate intake and replaces it with high quantities of fat. While low-carb diets have many benefits, they can cause problems with digestive health. Studies suggest that a diet high in saturated fat tends to increase harmful gut bacteria while diminishing beneficial bacteria. Keto and other low-carb diets generally tend

decreased blood flow to the intestines.

It’s also a diuretic, which can impact gastrointestinal health.

GUT-HEALTH GUIDELINES: None of this means that you can’t ever drink coffee; just moderate your consumption and drink a full glass of water after every cup. If you suffer from heartburn, gastroesophageal reflux disease (GERD), or excess stomach acid, try a lower-acid coffee, or switch to a coffee substitute made from mushrooms or

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3 HERBS FOR GAS Let’s get something straight. The word “bloating”? It’s the word du jour, and I hear it a lot. The thing is, most people who complain about abdominal bloating don’t know that gas (not just water retention) is a major cause. This “bloat” is any abnormal swelling, or increase in diameter, of the abdominal area.

A gut full of gas may sound trivial, but that constant pressure and resulting abdominal pain can be among the most annoying symptoms a person can endure. It pales next to a brain tumor, but it can sure ruin a good day.

Gas can form anywhere in the digestive tract, but it largely comes from bacterial action in the large intestine, as a byproduct of fermentation. Those bugs live off our waste. So if undigested carbohydrates make their way to the bacterial homeland, the microbes break them down to simpler compounds, including some in gaseous form. Certain herbs can stimulate the secretion of digestive juices that assist the body in digestion and can help to alleviate gas.

PARSLEY-FAMILY HERBS The parsley family is famous for its collection of gas-suppressing seeds—think fennel, cumin, dill, anise, coriander, and caraway. The theory is that the abundant essential oils in these seeds bump up digestive juices, and may also kill bad bacteria.

In my mind, fennel is the world champion. In a recent Italian study, fennel and coriander were both found to be natural bactericides. A 2016 study found that anethole, a major constituent in fennel seed, restored delayed gastric emptying. In another trial, 95 percent of study participants taking an herbal mixture containing fennel, as well as dandelion, St. John’s wort, lemon balm, and calendula, experienced complete relief of colitis symptoms, including abdominal pain and cramping, within two weeks.

Use fennel, or any of these parsley family seeds, by taking them in capsules, tablets, or tinctures; or chewing the whole seeds or drinking as a tea as needed.

GINGER Ginger, a warming herb, is a first-aid kit on a plate. This time-tested remedy is used by nearly every culture in the world as a treatment for gas. It reduces gut spasms, absorbs and neutralizes toxins in the GI tract, and boosts digestive juice secretion, including bile and saliva. A recent paper reported that ginger enhanced fat digestion by stimulating bile and pancreatic lipase enzymes. This spicy root contains constituents that soothe the gut and aid digestion.

Prepare a tea and drink after a large meal to ease discomfort. Drink three times a day, or as much as needed to lessen the bloating. I also recommend taking ginger in capsules and tinctures.

BLACK PEPPER On the whole, warming herbs reduce gas and bloating, and black pepper is an excellent example. It is one of the most valued herbs in Asia. Piperine, a main active constituent, has a reputation for increasing bioavailability and absorption of nutrients. It works in part by increasing intestinal motility, which is known to reduce gas. It is often combined with long pepper, a close relative, which tends to moisturize tissues, such as those in the digestive tract, while black pepper tends to reduce excess moisture.

Use black pepper in tea or capsules. Start with 500 mg per meal and increase with each meal until you have banned the bloat. —Karta Purkh Sighn Khalsa, DN-C, RH

8 GUT-HEALTH GUIDELINES: As much as possible, try to keep a regular sleep routine, going to bed at the same time every night and getting up at the same time the next morning (preferably 8 hours later). And practice good sleep hygiene: avoid excessive caffeine and alcohol consumption, as well as screen time before bedtime; keep your bedroom cool, dark, and quiet; and limit nighttime snacking to small amounts of high-protein food. If you’re overstressed and have 24

trouble sleeping, natural sleep aids such as valerian root and melatonin can help.

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SKIPPING THE GYM. Regular physical activity not only lowers stress, encourages weight loss, and reduces the risk of chronic disease, it can also positively impact intestinal bacteria and improve gut health. If you’re not moving, the digestive tract can’t move waste through your system properly, leading to constipation, IBS, and other gut

health issues. And recent studies suggest that physical activity can improve gut flora, promoting diversity and increasing levels of beneficial bacteria.

GUT-HEALTH GUIDELINES: You don’t have to be a superstar athlete to reap the benefits of exercise. Any regular physical activity, even at low-to-moderate intensities (think walking, gardening, ballroom dancing), is beneficial. The key is to find an activity that you really enjoy, and keep doing it!

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Fitness Matters

BY MARY ANN O’DELL, MS, RDN

WE HEAR OVER AND OVER the message about exercise, but why is it so important? There are many reasons to exercise, but here are what I would call the top 4 reasons to stay active: • Bone Strength: Weight bearing exercise can help slow down bone loss and may help reduce risk for osteoporosis.

• Heart Health: Regular exercise helps improve circulation and control blood pressure and cholesterol levels.

• Mood Health: Exercise makes you feel better! You can have more energy and it can help you handle stress more efficiently.

• Weight Control: Exercise is critical for weight control, helping improve muscle tone and increase fat loss.

MAKING EXERCISE WORK FOR YOU Remember that exercise is any activity in which you are moving. This can include walking, weight training, grocery shopping, or other everyday activities.

Weight training and cross training are good at any age, as they help to build and maintain lean muscle mass. Aerobic activity is good because it improves heart and lung health. Strive to do at least 15–20 minutes of physical activity every day as a starting point.* As you begin to feel better, you will find it easier to fit more exercise into your schedule on a consistent basis.

BOOSTING YOUR EXERCISE REGIMEN Nourishing and hydrating your body is important for any type of exercise program, whether it’s done inside or outside, winter or summer.

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Water is essential to prevent dehydration. Electrolytes, which can be found in alkaline water or hydration beverages, 26

help maintain electrolyte status during intensive exercise. This is important, as electrolytes can help reduce cramping and help maintain fluid balance in the body.

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pure beauty

By Sherrie Strausfogel

a touch of turmeric

This popular natural pain reliever can also do wonders for your skin

T

urmeric’s benefits go beyond spicing up curry.

This orange-colored root that is part of the ginger family has significant beauty benefits.

It exfoliates and brightens skin, slows wrinkle formation, fights acne, fades scars and blemishes, and controls inflammation.

Turmeric’s active ingredient, curcumin, is a natural antiseptic with antibacterial, antimicrobial, and antioxidant properties. Arguably, the most powerful benefit of curcumin is its ability to control inflammation. Whether taken internally as a kitchen spice or supplement, or used topically in personal care products, turmeric can fight germs, soothe irritation, and neutralize certain enzymes that cause inflammation.

Turmeric powder has a mild abrasive texture, which makes an ideal skin exfoliator. You can find it in face and body cleansers and scrubs that promise cell regeneration and smooth, soft skin. Turmeric is also a key ingredient in brightening masks due to its ability to illuminate and rejuvenate dull looking skin. Turmeric protects skin from age-related pigmentation, but it also protects the deeper layers of the skin from wrinkles and premature aging, making it an ideal ingredient in moisturizing serums, creams, and lotions.

Turmeric’s antiseptic and anti-inflammatory properties fight and prevent acne. Turmeric-infused toners, serums, and balms attack acne-causing bacteria and germs, while reducing redness. It fades blemishes and scars by speeding up the healing process of wounds. Plus, turmeric is If you have psoriasis, rich in vitamin C, which boosts collagen and eczema, or a similar type of skin condition, taking encourages healing.

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a turmeric supplement may help reduce flare-ups.

Boost your skin’s natural glow with Andalou Naturals Turmeric + C Enlighten Serum.

Turmeric, vitamin C, apple and grape stem cells, and bioactive berry complex brighten, lighten, and tighten skin. Use day and night before moisturizing.

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Purify blemished or oily skin with Auromère Sandal-Turmeric Ayurvedic Soap. This handmade vegan formula combines the astringent, purifying, and cooling properties of sandalwood with the complementary softening, antiseptic, and toning properties of turmeric.

Even skin tone and diminish fine lines with Derma E Vitamin C Brightening Clay Mask with Turmeric & Kale. This single-use clay mask draws out impurities and brightens skin with antioxidant-packed vitamin C, turmeric, and kale.

Clear up problem skin with Himalaya Botanique Balancing Neem & Turmeric Face Wash. This soap-free gel cleanses by removing excess oil and impurities without over-drying.

Turmeric, combined with purifying and antibacterial neem, kills acne-causing bacteria and balances skin.

May 2020

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Wickett R.R., Kossmann E., Barel A., et al. (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505.

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clean eating

By Nicole Brechka

veganize your meals

How to recreate comfort-food classics with a meatless twist

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hef Robin Robertson became a vegan in the late 1980s—a time when finding vegan alternatives to meat and dairy was all but impossible. “If I wanted something meaty or creamy made from plant foods back in those days, I had to come up with a way to make it myself—I had to figure out how to veganize it,” says Robertson, who relied on her culinary chops to reimagine the classics.

More than 20 cookbooks later, Robertson is considered a pioneer in made-fromscratch, plant-based cooking, with titles such as One-Dish Vegan, Vegan Without Borders, Veganize It!, and Vegan Mac & Cheese (yes, an entire cookbook devoted to everyone’s favorite comfort food) to her credit. Here’s her innovative take on nachos— for breakfast!

Smoky Queso Sauce Makes about 2 cups In addition to using this as a nacho sauce, try it folded into cooked pasta for a zesty mac-and-cheese.

1 1

(2-oz.) jar chopped pimientos, drained tsp. canned chipotle chiles in adobo sauce ⅓ cup nutritional yeast 3 Tbs. cornstarch ½ tsp. smoked paprika ½ tsp. mustard powder ½ tsp. onion powder ½ tsp. garlic powder 1 tsp. salt 1 Tbs. olive oil 2 tsp. fresh lemon juice 2 tsp. rice vinegar 1½ `cups plain unsweetened almond milk 1. Combine all ingredients in blender, and blend until smooth.

2. Transfer to saucepan, and cook over medium heat, stirring constantly, until thickened, about 5 minutes. Taste and adjust seasonings, if needed Per serving: 60 cal; 2g prot; 3g total fat (0g sat fat); 7g carb; 0mg chol; 460mg sod; 1g fiber; 0g sugars

Breakfast Nachos Serves 6 Nachos for breakfast is a fun way to start the day. Make the queso sauce in advance and the nachos will come together quickly.

1 1 2 3 12 ½ 2 ½ ¼ 1½ 1 1

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Tbs. olive oil small yellow onion, minced garlic cloves, minced green onions, chopped oz. extra-firm tofu, drained and diced tsp. salt Tbs. nutritional yeast tsp. ground cumin tsp. turmeric cups cooked or 1 (15-oz.) can black beans, drained and rinsed large tomato, diced jalapeño, seeded and minced

¼ cup chopped cilantro, plus more for garnish (optional) 1 Tbs. fresh lime juice 1 ripe avocado, peeled, pitted, and diced 1 recipe Smoky Queso Sauce, kept warm 1 (13-oz.) bag organic tortilla chips 1. Heat oil in large nonstick skillet over medium-high heat. Add onion, and cook 3 minutes, then add garlic and green onions, and cook 2 minutes more. Add tofu and salt, and cook, stirring, 5 minutes. Stir in nutritional yeast, cumin, and turmeric. Taste and adjust seasonings, if needed. Stir in beans, cover, and keep warm.

2. In a medium bowl, combine tomato, jalapeño, cilantro, and lime juice. Season with salt to taste, and mix well. Gently stir in avocado.

3. To assemble: spoon thin layer of sauce on bottom of large plate. Place half of chips on top of sauce. Spoon half of sauce on top of chips, followed by half of tofu and beans, then half of salsa. Top with remaining chips, and repeat with remaining ingredients. Serve immediately, garnished with additional cilantro, if using.

Per serving: 520 cal; 16g prot; 24g total fat (3g sat fat); 61g carb; 0mg chol; 440mg sod; 12g fiber; 3g sugars.

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natural gourmet

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

eat-the-bowl salad

This high-protein, low-cal combo is a snap to make and a treat to eat

E

very so often Chef Jeannette comes up with ways to put some of my favorite foods together in a way you’d never think of doing—and the sheer magic of the result blows your mind. And this recipes is definitely one of those times.

If you’ve seen the cover of my book Smart Fat , you already know what I think of avocados. They’re one of the greatest foods on the planet. Most people know that avocados are rich in healthy monounsaturated fat, but you might not know that they’re also fiber heavyweights (9 grams in a single California avocado, and a whopping 15 grams in a cup of puree).

The crabmeat in this lovely “Crabacado” recipe is high-protein and low-calorie, and the creamy avocado goes surprisingly well with the tart flavor of grapefruit (in the suggested side). Couple that with the slightly acidic taste of antioxidant-rich tomatoes and you’ve got a winning combo. —Dr. Jonny

NOTES FROM JEANNETTE BESSINGER, THE CLEAN FOOD COACH You can speed the ripening time somewhat by enclosing your avocado with a banana or an apple in a brown paper bag and leaving it in a sunny indoor spot for 24–48 hours. The heat of the sunlight and the ethylene gas emitted by the fruit will work together to cut your ripening time, but you’re still going to have a wait.

If you’re lucky enough to find a basket of avocados that are already tender to the squeeze at the market, you can avoid the overripe options by lifting the stem and taking a peek at the flesh underneath. If it’s brown and not green, the avocado is past its prime and you should take a pass.

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Avocado Oil

The oil that comes from avocados is very high in monounsaturated fat, which has been linked to a reduced risk of cancer and diabetes. Research published in the Archives of Internal Medicine found that people following a “Modified Low Carb Diet” high in monounsaturated fat lost more weight than a matched group of people following a standard low-fat diet. Avocado oil has also been shown to help increase the so-called “good” cholesterol, HDL. And in another study, the oil was found to help reduce blood triglycerides and LDL levels, as well as lower blood pressure.

Avocados also contain lutein, a natural antioxidant that supports eye and skin health. According to David Herber, MD, director of the Center for Human Nutrition at the University of California Los Angeles, “California avocados rank highest in lutein, which acts as an antioxidant, and beta-sitosterol, which blocks cholesterol absorption, compared ounce-per-ounce to other fruits. These attributes make the avocado an important fruit to choose to protect your heart.”

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Crabacados Serves 4 Cold, fresh, and delicious, this dish requires zero cooking. And even cooler—it comes in its very own bowl. The perfect meal for summer, it’s light and cool, and comes together in a flash!

2 Tbs. plain organic Greek yogurt 2 Tbs. natural mayonnaise (or more yogurt) 1 Tbs. fresh-squeezed lemon juice plus extra for the avocados Pinch sea salt 1 Tbs. finely chopped fresh dill, tarragon or cilantro, optional 2 green onions, thinly sliced 12 oz. lump crabmeat (or ¾ of a 16-ounce can blue crab claw meat, drained) 2 large ripe Hass avocados, carefully peeled, pitted, and halved 1. In a large bowl, whisk together yogurt, mayonnaise, 1 Tbs. lemon juice, salt, and herb of choice until well combined. Gently stir in green onions and crabmeat until is evenly coated.

2. Sprinkle extra lemon juice on avocado halves, and lightly coat using your fingers. (Lemon juice will slow the browning of the avocado flesh.)

3. Mound crab salad evenly onto avocado halves to serve Per serving: 290 cal; 18g prot; 21g total fat (3g sat fat); 10g carb; 85mg chol; 460mg sod; 7g fiber; 1g sugars

May 2020

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