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BENEFITS OF MEDITATION A few minutes a day and so easy to do ANTI-STRESS STRATEGIES Tips to reduce tension & anxiety SLEEP TIGHT Consider these natural remedies for a better sleep POWERED BY

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A Strong Defense Five steps to boost your immune system

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Benefits of Meditation A few minutes a day and so easy to do

Anti-Stress Strategies Tips to reduce tension and anxiety

Ask the Dietician Kroger dietitian answers your health and wellness questions

Sleep Tight Consider these natural remedies for a better sleep

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PROBIOTICS & PREBIOTICS FOR DEPRESSION New research reveals potential for these supplements to reduce stress and anxiety. B Y R E B E C C A H E AT O N

he benefits of probiotics (and prebiotics) are constantly touted for good gut health—which in turn affects overall wellness. In a recent article published in BMJ Nutrition Prevention & Health, a group of researchers explored a series of studies from 2003 to 2019 on the potential therapeutic contribution of pre- and probiotics in adults with depression and/or anxiety disorders. Through their review, they concluded that probiotic supplements—either alone or in combination with prebiotics—may be linked to measurable reductions in depression. The researchers suggest that probiotics may help direct the action of tryptophan, a chemical thought to be important in the gut-brain axis in psychiatric disorders. But they also note that pre- and probiotic therapy warrants further investigation relating to patients with clinically recognized anxiety disorders.

Your Teen’s Brain on Iron To give your adolescent a brain boost, make sure they have plenty of iron. Recent research published in The Journal of Neuroscience concluded that young people—study participants ranged in age from 8 to 26—with lower iron concentrations in their brain tissue also performed more poorly in cognitive tasks, even if they were otherwise healthy. Previous studies have shown

similar results with babies and younger children, but this was one of the first studies to show a correlation between brainiron levels and cognitive skills in teenagers. Our bodies best absorb iron from animal foods—such as meat, fish, poultry and eggs—but beans and lentils, nuts and seeds, and dark-green leafy vegetables all provide iron as well. Eating them with vitamin C–rich foods can increase absorption. —K.K.

A diet rich in vitamin A may reduce your skin-cancer risk, according to a study published in JAMA Dermatology. Brown University researchers analyzed data from 75,170 U.S. women and 48,400 U.S. men and found that, after controlling for other factors, participants whose diets were high in vitamin A—from food versus supplements—were 17 percent less likely to develop skin cancer than people with low vitamin A intake. Vitamin A–loaded foods include sweet potatoes, carrots, leafy greens, apricots and cantaloupe. —Kellee Katagi

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PRODUCTS TO TRY

Five steps to boost your immune system. BY DR. JOSH AXE

our immune system is constantly adapting and learning. Every day, it fights viruses, bacteria and other pathogens, serving as the body’s ultimate defense mechanism. But when it’s not working properly, your body is at risk of illness. Thankfully, it’s possible to rebuild your immune system naturally with small dietary and lifestyle changes. By taking care of yourself with rest, physical activity and an immunity-enhancing diet, you’re strengthening your defenses for the long run.

Research indicates that high levels of physical activity improve immune function in older adults, compared with those who live a more sedentary lifestyle. Prioritize daily exercise—aim for 30 minutes a day—to build your immune system. This can be walking or jogging, doing yoga, lifting weights or bike riding, to name a few options.

Eat a Nutrient-Rich Diet

Bringing anti-inflammatory, nourishing foods into your diet increases your body’s ability to protect itself from invaders. Some foods you should consume regularly include bone broth, leafy greens, ginger, berries, citrus fruits, bell peppers, carrot juice and sweet potato. As part of an immune-boosting diet, it’s also essential that you avoid ultraprocessed and sugary foods. Excessive alcohol consumption can also diminish immune function by negatively impacting your gut health and making you more susceptible to harmful pathogens. Limit your alcohol intake to one to two drinks per week or fewer.

@ DRJOSHAXE

GET ENOUGH SLEEP

Sleeping less than six hours a night can make you more vulnerable to infection. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold. Lack of sleep can also affect how fast you recover if you do get sick. Aim for getting at least seven hours of sleep every night to rebuild and maintain a healthy immune system.

Our bodies don’t manufacture zinc, but it’s involved in hundreds of enzymatic functions, which is exactly why we need to take in enough of the essential mineral. It strengthens immune system health and is necessary for overall wellness.

USE IMMUNITYFRIENDLY HERBS AND SUPPLEMENTS

A handful of herbs and supplements can reduce inflammation, help your body manage stress, enhance your resistance to infection and support a healthy immune system. The most powerful herbs for immunity include echinacea, elderberry and astragalus root. For supplements, probiotics are the most important for boosting gut health, which significantly influences immune function. Vitamin D, vitamin C and zinc also promote immunity.

ZINC

REDUCE STRESS

Chronic stress increases inflammation and weakens your body’s ability to fight infections. To promote health and healing, it’s important to reduce stress and encourage feelings of happiness, contentment and gratitude. Meditation is a great option.

ELDERBERRY + PROBIOTICS Elderberry is high in vitamin C and unique antioxidants that promote a healthy immune system. When it’s fermented and paired with probiotics, this formula offers immune and gut support unlike any other.

ECHINACEA + ASTRAGALUS Echinacea and astragalus are two powerful herbs that work together to improve immune health. These powerhouse ingredients have been used and valued for decades for their ability to strengthen immune defenses, healthy digestion and more.

Dr. Josh Axe, D.C., D.N.M., C.N.S., is the creator of the natural-health website draxe.com, cofounder of the health company Ancient Nutrition, and author of The Collagen Diet (Hachette, 2019) and Essential Oils: Ancient Medicine (Destiny Image, 2018).

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EXERCISE OFTEN

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Benefits of Meditation Closing your eyes and breathing for just a few minutes a day is so good for you. And so easy, too. BY ROBIN ROENKER

aking a few moments to simply be present each day can have lasting effects on your body and mind. Meditation has been shown to reduce stress and anxiety, promote emotional well-being, sharpen concentration and improve sleep. And now we can add gaffe-busting to the list. A recent study from Michigan State University found that meditation can help you be less error prone, too. Researchers discovered that just 20 minutes of meditation can enhance the brain’s ability to detect and pay attention to mistakes.

JUST BREATHE

To start reaping the benefits of meditation, all you have to do is breathe. “There are 8 billion different ways to meditate,” says Erin Rachel Doppelt, an international wellness speaker, meditation expert and host of the Wise Woman podcast. “But for a beginner’s level, specific practice would be to do the ‘yogic breath,’” she says. “It immediately energizes the body and relaxes the nervous system.” Doppelt describes yogic breath as three distinct steps: inhale lower belly, inhale upper chest, long exhale release. She recommends doing three cycles to reap meditative benefits. “It literally takes just seconds and has the power to transform your day,” she says.

FIND YOUR STYLE

GETTING STARTED WITH QUIET MEDITATION 1 Find a quiet spot. 2 Sit cross-legged on the ground or on a comfortable mat or cushion. Keep your back straight but not too rigid. 3 Close your eyes. 4 Focus on your breathing. Inhale and exhale through your nose, slowly and completely. Be mindful of how the air is filling and then leaving your body. 5 Try to let other thoughts drift away. 6 If your mind wanders,

return your focus to your breathing. 7 Start with just 2–3

minutes a day, and slowly work up to longer sessions. Source: Meditation 101 Gaiam.com/blogs/discover

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For more active or guided meditation, paid apps like Headspace or Calm—or the free Insight Timer app—offer a great way to get started, particularly if you’re new to meditation. YouTube is another treasure trove for guided meditation practice, including a new musical/visual meditation series called Gratitude (youtube. com/c/gratitudevideo), which aims to pivot the brain away from stress and anxiety to focus instead on appreciation and contentment.

“Some people are looking for more peace in their hectic day,” says Gratitude series producer Frank Kilpatrick. “Meditation provides a dramatic counterpoint to the frenetic life that we lead. It’s a shift in your being for a bit.” If you find it difficult to sit silently and breathe for long periods without the chatter in your head distracting you, consider starting with active meditation, which prioritizes mindful awareness of your movement and surroundings. “When you practice active meditation—which really is light movement that includes yoga, or could for some people be chopping up vegetables or going gardening or running a couple of miles—then you can prepare your body for more silent, seated meditation,” Doppelt says.

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As the coronavirus ushers people into a different era of stress, consider these tips and supplements to reduce tension and anxiety. B Y N A N C Y C O U LT E R - P A R K E R

o say that times have been a bit stressful is an understatement. Prior to COVID-19, in statistics gathered in 2017 by the American Psychological Association, people ranked the future of our nation, money, work, political climate, and violence and crime as the most common sources of stress. In 2020, an election year no less, these stressors haven’t gone away. If anything, they’ve likely amplified for people on at least one if not all of these fronts.

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So, what can we do? A good start is to try to stress less. And we’re not just talking about mental stress. It’s important to address the stress the body faces, too. Now is a time to build resiliency both mentally and physically. Because when we’re stressed, we diminish our immune system’s ability to fight. Given that experts are estimating we will be battling the coronavirus through the fall and winter and into 2021, while at the same time being faced with the typical flu season, it would be a good idea to work on getting stress in check so your body is better able to fend off bugs and viruses in the months ahead. “We see stress rising in the midst of a political

election period,” says Jenn Dazey, N.D., R.H., with the Department of Botanical Medicine at Bastyr University in Washington, who also has her own consulting practice. “We are stuck at home or working from home and are not able to care for one another as we are accustomed to doing. We can’t support restaurants or our parents, so we don’t get the fulfillment from being a part of a community and helping one another. The current stresses are so profound—there are so many layers.” To manage stress, Dazey recommends focusing on the staples of sleeping, maintaining a good diet and exercising. “Pay close attention to the things that

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Anti-Stress Strategies

S U P P L E M E N TA L H E A LT H C A R E | B O O S T

SUPPLEMENTS TO TAKE THE EDGE OFF STRESS . add small insults to your health. Comfort and snack foods, for instance. How can you polish those up?” asks Dazey, who suggests deconstructing your favorite snacks to make them healthier, with a focus on micronutrient density. “Superfoods and nutrient density help to lower inflammation and your environmental toxicity burden, which will help you to be more vibrant and resilient,” she says. Self-care also is more important than ever, says Leslie Meyers, N.D., with WaterLeaf Naturopathic Medicine in Asheville, N.C. “Self-care practices—where you have time for yourself, where you are doing things that are not task-oriented, that make you feel good and you enjoy—are key. Sit with a cup of herbal tea and a book. Take a bath or pick up a sport, gardening or knitting, or something like that,” she explains. A mindfulness practice such as meditation and being kind to yourself are also important. Or if things get difficult, Meyers says, it’s important to get support. Whatever activities and habits you choose, Meyers emphasizes the importance of having a routine to mitigate stress. “Routine is really important during these times. If you don’t have one, it’s a good idea to at least build it in for the first half of the day. Wake up, meditate, have breakfast, exercise, do your work projects you need to do online, and go outside— and then whatever else for the rest of the day,” she says.

Magnesium Taken solo or with calcium, magnesium is known to calm the nervous system. It’s not sedating but just makes the system work better, Dazey says. Many people, she notes, take it at night to help them relax and sleep. Magnesium is also known to ease leg cramps or muscle tension, which Dazey says can be important when you want to stay active. “If our muscles feel sluggish or crampy, we are more likely to sit and let that stress build and build. To manage the fight-orflight feeling of stress, you should be moving your body. When we don’t move, stress builds and it becomes chronic.” Consider taking 500–600 mg of magnesium a day. If you are taking it with calcium, look for a 2:1 ratio of calcium to magnesium.

L-theanine The amino acid L-theanine is known to help calm, focus and quiet the mind. It’s found in green, oolong and black tea, and is also available as a supplement. “If you have anxiety, where it feels like you have had too much coffee, L-theanine is helpful. It is calming, and you don’t have to take it every day. It will work for four hours at a time,” Meyers explains. That way, you can keep L-theanine in your desk or in a purse and have it at the ready if you feel yourself getting anxious. And unlike some anti-anxiety drugs, it is nonsedating and will simply calm you down. As a supplement, try 100–200 mg, two to three times a day.

Vitamin D Important for overall health, vitamin D also is good for mood, says Meyers, who recommends 2,000 IU per day. Studies have linked vitamin D to reduced depression, as well as decreased levels of the stress hormone cortisol.

B vitamins The B vitamins are helpful for stress, in particular B12 and B9, which can keep nerve cells healthy and balance our mood, and B6, which helps the body produce neurotransmitters such as the mood-booster serotonin. Taking a multivitamin or a B-complex supplement will suffice here.

Ashwagandha Used in Ayurvedic medicine, ashwagandha is a go-to adaptogen for stress and can also lessen fatigue, particularly in those suffering from chronic stress. “Ashwagandha is a calming, safe adaptogen that works for almost everyone,” Dazey says. Be aware, however, that it tends to work better over time; it doesn’t always kick in right away, she says. Try starting with a dose of 500 mg daily.

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Ask the Dietitian Kroger dietitian Molly Hembree, M.S., R.D., L.D., answers your health and wellness questions.

A lot of articles and media stress the importance of antioxidants. Can you tell me more about why I need them and the best ways to get them?

Antioxidants combat oxidative stress Kudos to you on dialing back on added from our environment and body sugars! Professional health organizaprocesses, which can damage cells and tions like the American Heart is linked to inflammation. Some Association (AHA) and the of the most common antioxiStevia is Academy of Nutrition & dants are vitamin E, vitamin C derived from and beta-carotene (precursor to Dietetics have identified added the leaves of the plant vitamin A). You can get adequate sugars as a top public health species Stevia amounts through a plant-centric concern in our eating patterns. rebaudiana, diet and inclusion of healthy fats Specifically, the AHA recomand is 200 to 300 times (like nuts, seeds and peanut mends women consume no more sweeter than butter), citrus, peppers, green than 25 grams of added sugar table sugar. per day and men no more than vegetables, and orange- or 36 grams. red-colored produce. Stevia is a “nonnutritive” sweetener, meaning it offers little to no I enjoy eating meat but am calories or sugar. Stevia is GRAS trying to cut back on its (Generally Recognized as Safe) by the consumption and incorporate more FDA and is safe to consume in the vegetables in my diet. When I have a amounts present in many of our craving for meat, what are the favorite treats and sweet-tasting healthiest types and why? beverages. Stevia is a terrific option to Amping up the veggies in your diet sweeten a morning brew or use in a is a smart way to increase nutrition, favorite baked good recipe. provide lasting energy and fight

chronic disease. Virtual high-five! So, without ignoring the need to include vegetables on your plate (aim for 1 cup of vegetables per meal), we still want to include space for protein. Turn to lean (less than 10 grams of total fat, 4.5 grams saturated fat and 95 milligrams cholesterol per 100 grams, or about a 3.5-ounce serving as packaged) versions of meat and poultry if consuming meat. Stay under one serving total of red meat (including beef, pork, lamb and bison) and processed meat (including bacon, sausage and hot dogs) per week. High intakes of saturated fat increase the risk of heart disease, diabetes, stroke and certain cancers. Keep in mind that some vegetables like tomatoes, mushrooms, eggplants and beans provide a “meaty” flavor to dishes. Consider using these ingredients instead and you may not miss the meat!

A registered dietitian with Kroger, Molly provides private nutrition-counseling services, and has been a public speaker, radio talk-show guest, blog author and TV news presenter for Kroger. She enjoys helping customers simplify the confusing world of nutrition labels, dietary intolerances, weight management and plant-based nutrition.

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Have a nutrition- or diet-related question? Send it to editor@ livenaturallymagazine.com.

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Sleep Tight If insomnia is getting the best of you at night, consider these natural remedies. B Y N A N C Y C O U LT E R - P A R K E R

“The most common sleep problem is simply not getting enough hours of sleep. About 40 percent of adults don’t get seven hours or more,” says Catherine Darley, N.D., founder of the Institute of Naturopathic Sleep Medicine in Seattle. “People should feel energetic and on top of their game throughout the day, with maybe a little dip in their energy midafternoon. They should not feel like they have to sleep or must have caffeine to get going.” Likewise, she says, if you sleep more on the weekends or on vacation, that too is a sign of not getting enough sleep. Conversely, if a person is spending time in bed but not sleeping, it can be a sign of an underlying health issue that needs to be addressed.

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An inability to sleep can in fact be a window into our health. “There are many things that cause insomnia; there also are very many things that insomnia causes. It’s kind of a circular thing,” says Amy Rothenberg, N.D., who practices natural medicine in Connecticut. “Insomnia can cause so many problems, and not just around the things you would think of like a lack of focus, creativity and coordination. All the statistics point to a lack of sleep increasing the risk of a number of chronic diseases.” Research has associated poor sleep with heart disease and stroke, hormone and blood-sugar-regulation issues, obesity, and even cancer. This is why Rothenberg says when she works with a

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n the busy pace of everyday life, there are many factors that work to keep us healthy. Unfortunately, at times it can be a little too easy to take these pillars of health—nutrition, exercise, sleep—for granted. Just as we fudge on eating healthy and exercising, we don’t always give sleep the credit it’s due. The National Institutes of Health recommends that adults older than 18 get seven to nine hours of sleep each night. When we don’t, we set ourselves up for myriad health issues.

patient, it’s important to gauge their quantity and quality of sleep. “It’s a reflection of overall health and impacts overall health,” she says. Both Darley and Rothenberg emphasize sleep hygiene, such as no screen time or bright light before bed and limiting caffeine and alcohol intake. Rothenberg points to the importance of exercise in mitigating stress and aiding sleep, and Darley’s first go-to is usually cognitive-behavioral therapy. “There are a lot of psychological factors that contribute to insomnia, and supplements don’t address those or remove them,” she says. Even so, dietary supplements can be a good option to include in an overall sleep toolkit, because they are not habit-forming, nor do they have side effects, as many prescription drugs do. When trying a new sleep supplement, wait two weeks to evaluate its effectiveness, says Catherine Darley, N.D. “Give it time to react and take effect. Sometimes, people having sleep difficulties can get really panicked looking for results. It can be helpful knowing that you are just going to stick with a therapy for a few weeks to see how it works.” Committing to a time frame can help people stay calm, Darley says, and it’s better than switching the therapy every other night. Here are Rothenberg’s and Darley’s top suggestions for natural sleep remedies. »

MELATONIN.

L-THEANINE.

This sleep hormone, which influences the sleep-wake cycle, is produced naturally from the amino acid tryptophan and secreted by the pineal gland in the brain and microbiome. Our natural melatonin levels decline as we get older, Darley says, so it is common for older people to use melatonin for a longer period of time. But keep doses relatively low, Darley recommends. If you are falling asleep easily but waking up in the middle of the night, then consider taking a timed-release melatonin. A recent study found that sustained-release of 2 mg of melatonin given to insomnia patients ages 55 to 80 was notably effective. Recommended dose: 1 to 3 mg before bedtime.

This amino acid is found in tea leaves, particularly green tea. It’s also found in some mushrooms. What does it do? It helps transmit nerve impulses to the brain. “I use it with people having a harder time budging insomnia,” Rothenberg says. L-theanine boosts brain-calming neurotransmitters such as GABA, serotonin and dopamine, and for this reason is considered an effective, gentle and helpful supplement to calm a restless, active mind at bedtime. GABA, which is also an amino acid and used for reducing anxiety, is often paired with L-theanine in sleep formulas to assist GABA uptake. Recommended dose: 200 mg at bedtime or half an hour before.

GLYCINE.

VALERIAN.

This nonessential (meaning our body produces it, so we don’t have to get it through diet alone) amino acid is an inhibitory neurotransmitter in the central nervous system. What does this mean? It actually lowers your core body temperature. “Our core body temp is not steady throughout the 24-hour day. It goes down before bed, and when it is decreasing or low we will feel sleepy. Glycine has been shown to decrease the amount of time it takes to fall asleep,” Darley says. Recommended dose: 3 grams.

This herb is thought to decrease sleep latency, or the time it takes to fall asleep. Studies suggest that it helps with insomnia and improves sleep quality. It can take time to be effective, so if this is your supplement of choice, Darley says, give it a couple of weeks to work. Recommended dose: There is not a standard dose; studies recommend between 400 to 900 mg taken 30 to 45 minutes before bed, or as early as two hours before bed.

Additional Natural Remedies

Try calming chamomile tea or decaffeinated green tea before bedtime. Green tea is rich in L-theanine, and chamomile contains an antioxidant called apigenin that is thought to decrease anxiety and mellow us out. Similarly, diffusing lavender oil in your room before sleep or rubbing a few drops on your neck and temples, or even your pillow, can also induce sleep. “It’s not just a cultural myth; lavender is showing that it does improve sleep quality, and people feel less sleepy upon wakening. Try one of those aromatherapy pillows or a drop or two of lavender oil on your pillow,” Darley says.

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Skullcap’s blue flowers are said to resemble the helmets of medieval European soldiers—hence the “skullcap.”

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THE SCIENCE

Two varieties of this powerful herb can curb anxiety, enhance memory, reduce inflammation and more. B Y K E L L E E K ATA G I

WHAT IS IT?

USE IT FOR

Skullcap is an antioxidant herb from the mint family. Its name purportedly comes from the shape of its flower, which resembles a medieval helmet. Two main varieties are used as supplements: Scutellaria lateriflora or American skullcap, and Scutellaria baicalensis or Chinese skullcap. Each has different reported benefits.

American skullcap may ease anxiety and muscle spasms, and elevate mood. Chinese skullcap is used to enhance memory, protect brain cells, reduce blood sugar and treat respiratory infections. Both kinds may decrease inflammation, reduce hardening of the arteries and prevent the growth of certain cancers.

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HOW TO TAKE IT Skullcap is most common in capsule and tincture form, but it is also sold dried to be used for tea. No medicinal dose has been determined, so consult your health practitioner. The primary reported side effect is that it can slow down your central nervous system, so avoid taking it for two weeks before undergoing anesthesia. Chinese skullcap can also lower blood sugar levels, so diabetics should use with caution.

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Traditional use and anecdotal evidence is plentiful, but modern, scientific studies on skullcap are limited. A placebo-controlled, double-blind study found that American skullcap diminished anxiety in its 19 subjects, and multiple animal studies have shown Chinese skullcap to improve cognitive function. Multiple in vivo studies suggest that both American and Chinese varieties can inhibit cancer cells; specifically, skullcap has shown effects against prostate, lung, brain and fibrosarcoma (connective tissue) cancer cells.

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