Integrative Lifestyles - Summer 2017 by Integrative Lifestyles

SUMMER 2017

DAVID AVOCADO WOLFE On a life lived naturally

lifestyles TM

Special

MENâ&#x20AC;&#x2122;S HEALTH ISSUE!

5 NUTRIENTS MEN NEED NOW!

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CURCUMIN

CONFUSION

COMPLIMENTARY ISSUE

VOLUME 2, ISSUE 0717

THE MOST CLINICALLY STUDIED ENHANCED ABSORPTION CURCUMIN IN THE WORLD!

† Ten 250 mg capsules of curcumin 95%.

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contents

20 6

News You Can Use

8 Fight Oxidative Stress The five top free-radical fighters every man needs.

26 12

Guyâ&#x20AC;&#x2122;s Guide to A Staying Healthy

Smart strategies from head to toe. 18 Confused by Curcumin? The secret to getting the most from your supplement.

30 20

etting Raw with David G Avocado Wolfe

Natural tips for staying in balance. 26

aking Sense of M Frankincense

Discover this cellular superhero. 28 Libido Boosters The ABCs of aphrodisiacs. 30 Comfrey to the Rescue Pack up this summertime first-aid essential.

18 4

Research Roundup

EDITOR'S CORNER EDITOR-IN-CHIEF

Jaye McDonald DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels CONTRIBUTING WRITERS

Dr. Jacob Teitelbaum Dr. Gaetano Morello Kim Henderson Dr. Binu T. Kuruvilla Dr. Holly Lucille

COVER PHOTOGRAPHY

Jeff Katz Photography EDITORIAL OFFICES

1950 S. Rainbow Blvd. Suite 103-63 Las Vegas, NV 89146 editorial@goodhealthlifestylesmag.com PUBLISHER

Mukoy Publishing

View ALL ISSUES on www.Issuu.com

There’s just something about the summertime. The soaring temperatures. The long days filled with fireworks, picnics, backyard barbeques, and time spent at the beach. Just thinking about the season brightens my mood. Summer is also the time when I find it’s easier to stick to my healthy intentions—from adding more fresh fruits and veggies to my meals to changing up my workout to taking active steps to finetune my inner balance. So I was thrilled when David Avocado Wolfe agreed to be featured in our Summer issue. David is all about manifesting healthy intentions and living in concert with nature, as you’ll see in our interview with him on page 20. It’s also a rare treat to have a man on our cover. Most health-oriented magazines are geared toward women, but men’s health matters too! Even if it takes a miracle to get a guy to see the doctor, it’s important to know how men can proactively protect their health. That’s why we’ve put together a quick primer filled with smart, simple strategies to tackle the most common health issues facing men today. And guys . . . we’ve also got your love life covered with natural ways to keep the fires burning—or even reignite them! Just flip to page 28 for healthy ways to boost the romance factor minus the side effects of pharmaceuticals. You’ll also discover supplemental superstars that can help you stay healthy on a cellular level. From the free radical fighters on page 8 that can help to stop cell damage in its tracks to the protective benefits of frankincense found on page 26, you’ll get the answers you need to guard against cell-altering inflammation and oxidation. We’ll also clear up the recent confusion about the hottest nutrient making headlines . . . curcumin. Not only will you learn about this amazing compound’s many healing properties, you’ll also find out why ordinary turmeric or curcumin products aren’t providing the benefits you need—and what you should look for on ingredient labels when shopping for an effective supplement. You’ll also learn how to protect against summer’s unique dangers. Camping, hiking, and sports can trigger any number of cuts, scrapes, bumps, and bruises. Find out why adding comfrey cream to your first aid kit is a smart move. We’ll also bring you up to speed on the latest scientific research on three essential herbs that you need to know. So turn the page and let Integrative Lifestyles help you make this your healthiest summer ever! Yours in health and happiness,

IL124_07_2017

Published quarterly by Mukoy Publishing, 1950 S. Rainbow Blvd., Suite 103-63, Las Vegas, NV 89146. ©Mukoy Publishing. All rights reserved. No part of this publication may be reproduced without the written permission of the publisher. The opinions expressed by the contributors to Integrative Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.

Jaye

Jaye McDonald Editor-in-Chief

Health NEWS YOU CANGood USE TM

LIFESTYLES

SPECIAL K

According to a new study in the journal Cureus, low vitamin K2 levels can be just as harmful to your cardiovascular system as smoking. The authors of the study, which analyzed food intake data from 168 countries, noted that vitamin K2 is essential for healthy blood clotting. It also keeps calcium in bones and teeth where it belongs and out of arteries where it contributes to arterial plaque buildup and coronary artery calcification. Good food sources for K2 include leafy greens like spinach, kale, and Swiss chard. You can also get a daily dose via supplements for a steady supply of this key heart and bone health nutrient. Cundiff DK. Cardiovascular disease death before age 65 in 168 countries correlated statistically with biometrics, socioeconomic status, tobacco, gender, exercise, macronutrients, and vitamin K. Cureus. 2016;8(8):e748.

4 WAYS TO BEAT ESTROGEN DOMINANCE

1 SHOP SMARTER. Choose packaged foods, household cleansers, and personal care products that contain few, if any, chemicals.

YEARS

How much older chromosomes are among people who spend too much time sitting compared to their active counterparts.

MORE D = LONGER TELOMERES

Need another good reason to enjoy the summer sun? New research in the Journal of Nutrition links increased vitamin D levels with longer telomeres—the protective caps on the end of your chromosomes. Whenever a cell replicates itself, telomeres get shorter as they protect chromosomes from damage. Think of telomeres like the plastic tip on a shoelace. Without it, the lace would unravel. While sunlight, in small doses, is healthy, a smarter way to boost your vitamin D levels is via supplementation. While the official RDA is a mere 400 IU, most doctors are now recommending 2,000 IU of D3 daily. Beilfuss J. Serum 25-Hydroxyvitamin D has a modest positive association with leukocyte telomere length in middle-aged US adults. J Nutr. 2017. doi: 10.3945/ jn.116.244137.

2 MEDITATE. Setting 10 or 15 minutes

Aladdin H. Associations of Accelerometer-Measured and Self-Reported Sedentary Time with Leukocyte Telomere Length in Older Women. American Journal of Epidemiology, January 2017 DOI: 10.1093/aje/kww196.

3 SLEEP. Getting your eight hours each

THE VITAMIN ‘D’EFENSE AGAINST BREAST CANCER

aside daily to get in the Om zone can reduce stress hormones like cortisol that can deplete progesterone and contribute to an estrogen imbalance.

night can reduce cortisol levels and increase another hormone called leptin that regulates hunger. Low leptin levels contribute to weight gain—a problem since fat cells produce excess estrogen.

4 EXERCISE. Regular workouts reduce stress, promote quality sleep, and help maintain a healthy weight. In addition, exercise increases sex hormone binding globulin, which deactivates harmful estrogens.

Although vitamin D has a reputation for maintaining strong and healthy bones, it may play a role in helping the body fight off breast cancer as well. New research funded by the National Cancer Institute indicates that women with the highest levels of this important nutrient had a 30 percent better likelihood of surviving breast cancer than those with the lowest levels. While the exact effects of the vitamin are still being uncovered, researchers think that it helps influence breast cancer by promoting normal mammary-cell development, while inhibiting the reproduction of and encouraging the death of cancer cells. You can add more D simply by getting some sun (sans sunblock), eating foods like fatty fish and fortified milk, and adding a vitamin supplement to your diet. Song Y. Association of Serum Level of Vitamin D at Diagnosis With Breast Cancer Survival; A CaseCohort Analysis in the Pathways Study. JAMA Oncology. November 10, 2016. doi:10.1001/ jamaoncol.2016.4188.

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ortant minerals

FIGHT

OXIDATIVE STRESS by Jacob Teitelbaum, MD

xidative stress plays a pivotal role in many of the health challenges facing men today. Free radicals— those misbehaving molecules that are missing one electron—can create chaos throughout the body, causing a number of ailments. Rheumatoid arthritis, cardiovascular issues, chronic obstructive pulmonary disease (COPD), neurologic disorders, and even some types of cancer have all been linked to oxidation in the body. That’s why it’s so important to counteract this oxidative stress with plenty of antioxidants. Over the years we’ve seen nearly endless evidence that those eating an antioxidant-rich diet have a lower risk of coronary heart issues and an improved quality of life overall. And there’s good reason for that. Antioxidants fight pesky oxidation by scavenging those problematic free radicals that damage cell membranes, and tamper with DNA, making them essential for complete health. Even if you are getting ample amounts of antioxidants in your diet, it’s smart to give yourself an added boost with the following supplements:

CURCUMIN Numerous studies have demonstrated the favorable health benefits of curcumin—the compound that gives turmeric root its golden hue. Curcumin is a robust antioxidant and anti-inflammatory agent that has been shown to support the immune system, joint health, mood, cognition, the cardiovascular system, the prostate, and more. However, dietary absorption of curcumin is very poor. Simply eating a diet high in turmeric isn’t enough to reap the rewards of this important nutrient. Standard supplements fall short of providing a significant heath boost, too, since curcumin in pure form is only absorbed at a rate of about 50 to 60 percent. But by combining curcumin with turmeric essential oils, absorption is increased sevenfold. This proprietary combination,

known as BCM-95, greatly enhances the bioavailability of curcumin in the blood stream. And that helps to significantly suppress oxidative reactions, which is essential in the war against free radicals.

POMEGRANATE Pomegranates are brimming with vital nutrients every body needs. Just

GRAPE SEED EXTRACT The health benefits of grapes have been known for centuries. These berries are an exceptional source of vitamins and minerals that your body needs. But simply enjoying a glass of red wine with dinner isn’t enough to reap all the rewards grapes have to offer. That’s why it’s important to incorporate a concentrated extract derived from grape seeds into your supplement regimen.

one cup of raw pomegranate seeds contains important nutrients like vitamins C and K, and folate. But it’s pomegranate seed extract that’s getting more attention these days due to its remarkable antioxidant properties. Pomegranate seed extract has powerful polyphenols that contribute to the reduction of oxidative stress. It’s also been shown to guard against the oxidation of LDL (bad) cholesterol particles, one of the markers on the path to heart disease. If that weren’t enough, research shows that the regular ingestion of pomegranate in cardiovascular patients had a positive effect on blood pressure, significantly lowered triglycerides, and improved the triglyceride/HDL (good) cholesterol ratio. It’s not just the heart that’s helped by this promising nutrient. Evidence also suggests that taking a pomegranate seed extract could protect against prostate cancer. Preliminary studies show that pomegranate significantly slows the rate at which prostate-specific antigen (PSA) levels go up, known as PSA doubling time. During one clinical trial conducted at the University of California, Los Angeles, doubling time was significantly increased from 15 to 54 months in patients who consumed pomegranate juice daily. But just drinking pomegranate juice alone won’t give you all this fruit’s potential benefits. Look for a pomegranate seed extract supplement that has undergone supercritical CO2 extraction. This will ensure higher potency, solubility, purity, and a greater yield. 10

Grape seed extract (GSE) provides potent antioxidants called oligomeric proanthocyanidin complexes (OPCs), which reduce free-radical damage much more effectively than vitamin E. Because of this, GSE has been shown to have the potential to favorably influence vascular function, appearing to significantly lower systolic blood pressure and heart rate, while improving blood flow. Based on reported findings, OPCs have also been shown to have antibacterial, antiviral, anticarcinogenic, anti-inflammatory, and anti-allergic properties, making it a must-have for any man’s medicine cabinet.

SELENIUM Minerals are also critical for good health, and one of the most important is selenium. Your body uses selenium to make enzymes called selenoproteins, and some of them—like glutathione peroxidase (GPx3)—work as dynamic antioxidants, protecting endothelial cells from those detrimental oxidative molecules. A study conducted at the University of Minnesota found that individuals with both low HDL (good) cholesterol and low GPx3 activity are at a markedly increased risk of death from cardiovascular disease (CVD). Taking supplemental selenium can increase levels of GPx3 activity, which may help to reduce CVD mortality rates in men. The prostate may get a helpful boost from this micronutrient as well. A Dutch study of more than 500 men has associated selenium intake to a diminished risk of prostate cancer. Researchers tested the levels of selenium

in the toenails of the study’s subjects, a marker that gauges long-term selenium intake. The analysis found that the greater the level of selenium, the lower the risk for prostate cancer in study participants. Take 200 mcg a day to get all of selenium’s prostate-protecting benefits, however, taking a higher dosage without consulting with your physician is not recommended.

COQ10 Last but certainly not least is coenzyme Q10 (CoQ10). In fact, CoQ10 may be one of the most crucial antioxidants you can take. That’s because it’s utilized for energy by every single cell in the body—and that’s especially true for the cells in the heart. So it’s little wonder that studies have linked a deficiency in CoQ10 with CVD and other heartrelated ailments. CoQ10 works by inhibiting LDL oxidation and thus the progression of atherosclerosis. It also diminishes pro-inflammatory cytokines and decreases blood viscosity, which is helpful in patients with heart failure and coronary artery disease. And if you are on cholesterol-lowering statin drugs, taking a CoQ10 supplement can replenish depleted stores and may even relieve statin-related muscle pain. The problem is, CoQ10 levels start to diminish as you age, leaving you susceptible to free-radical damage. That’s why getting the most out of your supplement is imperative. Advancements in technology have allowed for a more effective and bioavailable type of CoQ10, called ubiquinol. Test results were significantly better after users began taking ubiquinol, indicating better absorption and free-radical scavenging activity compared to ordinary CoQ10 supplements. Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, the most recent being the Better Nutrition Healthy Living Guide, Conquer Chronic Pain.

GU Y ’S GUI DE TO STAYING HEALTHY by Gaetano Morello, BSc, ND There’s a lot to focus on as a guy gets older. Aches and pains become a regular part of life. Gray hair and even baldness can start to make an appearance. But there are steps men can take to stay healthy and vibrant no matter their age. In this brief article, we’ll explore a wide range of vital nutrients men need to support a healthy cardiovascular system, prostate gland, digestive system, and brain—all key components of a healthy male body.

Got Heart? One in three males has some form of cardiovascular disease—and too often these cases result in death, making heart disease the #1 killer in America. That’s why it’s vital to maintain good heart health at every age.

The most important element in life is not food or water, it is none other than oxygen. Oxygen needs to be carried to every single cell in the body to produce the body’s electricity known as ATP. This critical process is reliant on the body’s cardiovascular system, more specifically its extensive blood vessel

network. There are over 60,000 miles of blood vessels in the body, taking blood—including oxygen filled red blood cells—from the heart to every single cell that makes up the human body. How blood is able to flow through these massive distances is not solely based on the pressure generated by the heart, but more importantly on the elasticity of the blood vessels. Mesoglycan is a building block of blood vessels. Taken as a supplement, it significantly reduces the arterial stiffness and swelling associated with atherosclerosis—a disease in which plaque builds up inside your arteries and “hardens” them, taking away their elasticity. Mesoglycan not only improves this elasticity, but also helps reduce inflammation within blood vessels (vasculitis), improving blood circulation. Mesoglycan is so effective because it produces glycosaminoglycans (GAGs) which help to repair the inner walls of blood vessels, known as the endothelium. While your body already produces mesoglycan naturally, it’s smart to seek out a supplement to ensure your cardiovascular system is

1 3

getting all it needs. Look for a highquality porcine has source and take at of rm so me fo least 50 mg daily. But cardiovascular check with di seas e your doctor if you are already taking drugs that decrease blood clotting, such as warfarin, clopidogrel, or even aspirin.

mal e s

Grape Seed Extract is a great source of heart healthy antioxidants that can help prevent artery-damaging oxidation. The secret to grape seed extract’s power comes from compounds called oligomeric proanthocyanidin complexes (OPCs) which help your body produce glutathione, an important antioxidant that protects DNA and strengthens immune function. In addition, studies suggest that grape seed extract lowers systolic blood pressure and heart rate, strengthens capillaries, and improves blood oxygen circulation throughout the body. It also counters venous insufficiency (a condition where veins can’t send blood from the legs back to the heart), encourages wound healing, and reduces inflammation. A cardio-essential mineral that most men don’t get nearly enough of is magnesium. And men over 70 are most likely to have the lowest intakes of this mineral. While every organ in your body needs magnesium, the highest levels are found in the heart. Research

reveals a possible link between a lower risk of coronary heart disease in men and increased magnesium intake. Magnesium not only helps regulate blood pressure, it protects the cardiovascular system from cell damage which could lead to angina and even heart attack. Another cardiovascular foundational is an omega-3 supplement. There are thousands of studies supporting the benefits of omega-3s for heart health, and it’s something all men should take daily. Just make sure you take a highquality omega-3 supplement that is free from chemical impurities and a fishy after taste. For a healthy heart, supplementation is vital, but so is limiting your intake of coffee, soda, alcohol, and salt, which can undermine your levels of this key mineral.

Protect Your Prostate If a man lives long enough, he will likely experience an enlarged prostate—technically known as benign prostatic hyperplasia or BPH. In fact, an enlarged prostate occurs in about half of men age 50 and in 90 percent of men over 80. In addition, over 250,000 men will be diagnosed with prostate cancer this year alone, making prostate care a priority for men of all ages. Three nutrients can provide potent prostate protection. If you’ve got BPH, it’s likely you know the location of every bathroom in town. When the prostate is enlarged, extra pressure is put on the urethra—the tube that carries urine from the bladder and out of the body. As a result of this pressure, some urine is retained in the bladder. Because of this, those affected

may often feel the need to urinate more frequently or more urgently, especially at night. However, the Icelandic herb Angelica has been clinically shown to decrease the number of nighttime trips to the toilet. It’s especially effective for sufferers with low bladder capacity. While BPH may be inevitable, there are some natural ways to lower your risk of prostate cancer, starting with curcumin. Recent research shows that curcumin can slow prostate tumor growth by inhibiting cell tissue growth. Curcumin also reduces the expression of pro-inflammatory cytokines, which results in fewer cases of the cancer spreading to other organs. But since curcumin is poorly absorbed by the body, it’s critical to look for a more bioavailable form of the supplement, like BCM-95 curcumin, to ensure you are getting all its benefits.

goes wrong. When it does, it can manifest as a fleeting case of nausea or heartburn, or as a chronic ailment like Crohn’s disease or ulcerative colitis. One common culprit undermining digestive health is systemic inflammation, often triggered by today’s Standard American Diet (SAD) which is low in fiber and nutrients, and high in pro-inflammatory sugar, unhealthy fats, and chemical additives. But two targeted anti-inflammatory herbs can fortify your gastrointestinal tract and ease symptoms.

Boswellia is a natural antiinflammatory used for centuries in Ayurvedic medicine to soothe digestive woes. Clinical trials have shown beneficial results when using boswellia in the treatment of a number of chronic inflammatory diseases like Crohn’s disease and Pomegranate ulcerative colitis. seed extract is Supplemental boswellia Po megranate another powerful was also found to nutrient in the inhibit 5-lipoxygenase, a arsenal against prostate key enzyme that contributes to the cancer. Preliminary studies suggest that inflammation in colitis, thanks to a pomegranate seed may slow compound called acetyl-11-keto-betathe rate at which prostateboswellic acid (AKBA). But not all specific antigen (PSA) boswellia supplements are beneficial. levels double, especially Unstandardized boswellia supplements after surgery or radiation may contain high amounts of a protreatment. Pomegranate seed inflammatory compound called extract may also encourage beta-boswellic acid that interferes with cancer cell death—a process the herb’s anti-inflammatory benefits. known as apoptosis. Some supplements also contain as little as 1 percent AKBA. To get the most benefit from your boswellia, look for a supplement that includes a proprietary form of boswellia known as BosPure, which is standardized to contain a minimum of 10 percent AKBA.

Building a Good Gut You may not give your digestive tract a lot of thought—until something

Many men, especially as they age, often experience two other ailments rooted in inflammation—heartburn and stomach ulcer. And too often, they rely on prescription and over-thecounter remedies like ranitidine and

famotidine to get them through the discomfort of these digestive issues. However, deglycyrrhizinated licorice, or DGL, may help relieve the symptoms of indigestion or gastroesophageal reflux disease (GERD), as well as ongoing inflammation of the lining of the stomach (chronic gastritis). It’s also been effectively used in the treatment of gastric and duodenal ulcers. While most DGL supplements come as chewables, the strong licorice taste can be offputting. Opt instead to get relief via a capsule that has been standardized to contain 3.5% glabridin—the healing component in DGL. Even if you’ve been lucky enough to sidestep these common digestive problems, taking proactive measures is still a smart move. Perhaps the most popular way to support overall digestive health is with probiotics. These benevolent bacteria help to guard your body against an array of digestive disorders such as diarrhea, irritable bowel syndrome, and inflammatory bowel disease. For optimal digestive health, choose a supplement that contains Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum— all of which aid the intestines in curbing diarrhea, fighting off bacterial infections, maintaining intestinal permeability, and suppressing the growth of gas-producing bacteria. Most importantly, these probiotics help

with proper food digestion and the absorption of vitamins and minerals.

Better Brainpower If you’ve ever found yourself trying to recall where you left your car keys or grappling to remember someone’s name, you’ve likely wondered if you were suffering from age-related memory loss. The truth is, stress and inflammation can take a toll on the ability to focus and stay sharp as a man ages. Fortunately, making sure your brain gets all the nutrients it needs to maintain healthy cognitive function can be as easy as adding a few key supplements to your daily routine. As a bonus, the following nutrients also help to guard against diseases like dementia and Alzheimer’s disease. Choline is an essential nutrient for a healthy brain. It works by stimulating the production of the key neurotransmitter acetylcholine, which is responsible for memory, mental clarity, and the healthy formation of synaptic connections between neurons. Although the human body already makes a small amount of choline, it is usually not enough for optimal cerebral health. So it’s not surprising that studies show that men with lower levels of choline can suffer from poor cognitive performance. Boosting choline can lead to enhanced focus and the ability to concentrate, including faster reaction times to

stimulus. It is crucial for learning of all kinds. What’s more, supplemental choline is often used to counteract depression, memory loss, dementia, and even Alzheimer’s disease. I’ve already mentioned curcumin as an effective anti-inflammatory when it comes to battling prostate issues, but it has many brain benefits too. As men get older, our brains get “backed up” with amyloid buildup, decreasing the brain’s memory and learning capabilities. It’s a degenerative process that affects all of us. Curcumin, however, has been shown to boost brain function by reducing inflammation and improving blood flow to the brain. In numerous studies, participants who took a curcumin supplement displayed improved performance on certain tasks designed to evaluate memory and alertness. Curcumin can even protect against some dangers that cause neurodegenerative diseases such as Parkinson’s and Alzheimer’s. Minimizing stress is an important part of maintaining a sharp and healthy brain. Ashwagandha has been documented in Ayurvedic and Greek medicines to combat stress. This adaptogenic herb Rhodiola can help curb anxious feelings and regulate mood by lowering levels of the stress hormone cortisol. New research has found that the neuroprotective properties of ashwagandha root extract can enhance the ability to concentrate by as much as 76 percent while reducing forgetfulness by 57 percent. Other studies suggest that long-term use may also help to guard against neurodegenerative disorders like Alzheimer’s and Parkinson’s by boosting levels of the powerful antioxidant glutathione.

A shwagandha root extract can enhance th e

ability to co nc entr ate by as much as

76%

ng while red uci

Rhodiola ss is another forget fulne adaptogen by that combats fatigue and helps the brain cope with stress by supporting healthy levels of the neurotransmitters serotonin, norepinephrine, and dopamine. Studies show that rhodiola works quickly to enhance mood, sleep, attention span, mental focus, and memory. This multitasking adaptogen has even been shown to elevate exercise performance.

57%

Combined with a healthy diet based on whole foods and a regular exercise routine, these supplements can keep you going strong at every age. And what better way to manage the health issues that uniquely face a man than by taking charge of your health and wellbeing naturally? Gaetano Morello, BSc, ND, is a licensed naturopathic physician practicing in West Vancouver, British Columbia. He is a clinician at the newly formed Complex Chronic Diseases Program at BC Women’s Hospital in Vancouver, making him the first Naturopathic Doctor working at a leading North American Hospital. Dr. Gaetano is the author of Whole Body Cleansing and Cleanse: Ultimate InsideOut Approach, as well as a contributing author to A Textbook of Natural Medicine and a member of the Quality Assurance Committee for the College of Naturopathic Physicians of British Columbia.

Confused by

CURCUMIN? Choose a product that contains turmerones and you’re on the right track

If you’re hip to the natural health

scene, you know that curcumin is a must-have for the prevention of nearly every health ailment under the sun— especially some of the big ones, like cancer and dementia. Many health advocates tout it as one of the greatest natural medicines available. But with close to 100 different curcumin products on the market, where do you begin when choosing the one that’s right for you?

Start with Turmerones

As already mentioned in this issue, the body’s ability to absorb curcumin is actually quite poor, so finding a highly absorbable product is key. To keep things 18

simple when reading curcumin labels, look for one particular ingredient that plays a major role in absorption: turmerones. Turmerones are a component of turmeric essential oil, obtained from the plant’s underground roots. They’re also the compounds responsible for transporting curcumin to your cells, as well as increasing your cells’ ability to absorb the curcumin. Without turmerones, curcumin will sail right through the body, leaving little to no health benefits in its wake.

few health benefits of their own, similar to those of curcumin. Turmerones possess anti-inflammatory, antioxidant, antiviral, and antitumor effects in the body. Inflammation is said to be the root of all disease, which means that the anti-inflammatory effects of turmerones may help the body fight a number of health issues. This has been shown in studies regarding breast cancer, Parkinson’s disease, and even epilepsy—just to name a few.

A Gold Mine of Benefits

Amazing Disease-Prevention Power

Not only are turmerones crucial for the transport and absorbability of curcumin, but they also offer quite a

Turmerones are a powerful ally when it comes to preventing some forms of

cancer and halting tumor growth. This is partly because of their ability to trigger apoptosis in the body. Apoptosis is a normal function that controls programmed cell death and ensures that the body’s cells don’t multiply in an out of control manner. By maintaining healthy apoptosis in the body, turmerones play a role in protecting against the instigation or spread of a variety of cancers. A study in Hong Kong found that turmerones have powerful anticancer effects on both liver and breast cancer cells. In fact, the concentrated turmerones evaluated in the study inhibited cell proliferation by a whopping 70 percent. Preliminarily research also suggests that the combination of curcumin and turmerones may be incredibly effective for discouraging tumor growth. A Japanese lab study shows that, used separately, both curcumin and turmerones can stop the formation of colon tumors associated with

iscourages the •D growth of tumors • Regenerates brain cells

• Reduces arthritis and joint in flammation

inflammation. Low doses of turmerones suppressed benign tumors from multiplying by 73 percent, while low doses of curcumin did the same thing by 63 percent. Combining both curcumin and turmerones completely abolished tumor formation in study subjects!

Boosts Brain Health

Turmerones have also been studied for their ability to protect brain cells from the damaging inflammation that may lead to devastating diseases like Alzheimer’s and Parkinson’s. Studies show that turmerones can suppress beta-amyloid, the protein responsible for the formation of plaques and tangles in the brain that interfere with neural connections. German research has also found that turmerones may even help regenerate brain cells. Not only is this information helpful in the treatment of neurological diseases, but it can also greatly influence recovery from spinal cord injuries and strokes. Additional research suggests that, due to the neuroprotective and

Turmerones can do

amazisn!g thing

antioxidant activity of turmerones, they may also have a positive effect on those suffering from seizures and epilepsy. In a Belgian study, turmerones were found to act as an anticonvulsant without causing unwanted side effects on motor function. For those who haven’t responded well to conventional treatment for epilepsy, talk with your health care provider about giving turmerones a try.

Turmerones Found Here

Remember the bottom line when choosing a curcumin product: Without turmerones, your curcumin isn’t being properly delivered or absorbed to provide the amazing health benefits it’s capable of. One of the most effective curcumin formulas containing turmerones is sold under the name BCM-95. This proprietary blend has been the study of 31 groundbreaking studies for its health-enhancing abilities. Check curcumin supplement labels for BCM-95 and tap into the power of tumerones.

• Fights Alzheimer’s disease and Parkinson’s disease

• Suppresses

epileptic seizures

• Helps to prevent breast cancer, colon cancer, and more 19

WITH

DAVID AVOCADO WOLFE

PHOTOGRAPHY COURTESY OF JEFF KATZ PHOTOGRAPHY

by Kim Henderson

On a rainy February day in Southern California, I had the opportunity to spend a few hours with nutritionist and raw foods advocate David Avocado Wolfe. Wolfe has a hugely popular newsletter, more than 10 million Facebook followers and a steady schedule of travel adventures he leads throughout the year—all offering tips and information about raw foods, natural health, and wellness. He likes to be called “Avocado” or “Avo.” Really. And as one might imagine him to be, amidst the sleepy, rainy morning, he’s upbeat, quick to laugh, and really enthusiastic about raw, whole food— both eating it and growing it. Here’s our conversation—may it inspire more abundant health in your life!

INTEGRATIVE LIFESTYLES: When

IL: Why is raw food so healing?

did you first become aware of the importance of diet and health?

DAW:

It started with allergies that I had to dairy products when I was about 18 years old. That’s when I first became aware that I couldn’t just eat anything and that food can disagree with you.

It’s natural. It’s original. It is the food that was here at the very beginning of time. It is the food that we are really most adapted to. Have a raw food day. Or have a raw food weekend. Have a raw food week. Or work your way up to that. And step by step earn your stripes that way.

IL: What is your diet like today?

IL: Do you eat raw food 100

DAVID AVOCADO WOLFE:

Today, I eat mostly raw foods and a lot of homegrown foods. I am a vegetarian. I was a vegan for a long time—more than 20 years. I basically reached a point with nuts and seeds that I couldn’t eat them anymore. I couldn’t even look at them! So, I began eating things like goat cheese—vegetarian foods that are simple and digestible. Of course, superfoods. And I’m very deep into herbalism too. I drink herbal teas pretty much every night. DAW:

IL: Do you have a favorite

herbal tea?

I’m really into medicinal mushrooms. My teacher was Paul Stamets, an incredibly knowledgeable guy. There’s nothing better for your immune system than wild-crafted mushrooms made into a tea. DAW:

IL: How would you recommend

someone get started on eating raw foods?

Having a salad with dinner or a salad with lunch is a great first step. Also, tune into the world of fruit. There’s a lot of magic in fruit. All you hear about fruit is that it is sugar, sugar, sugar. Yet, fruit is hydrating, rich in bioflavonoids, rich in color pigments like anthocyanins or carotenoids, and it’s a really great source of soluble fiber. I recommend starting by getting up to five servings of fruits and vegetables a day. DAW:

percent of the time? DAW: I did for 17½ years, but when I

got tired of seeds and nuts, I realized I had to add something. And I also wanted to get more roots into my diet. I hadn’t really been eating a lot of roots. As a raw food eater, it’s very difficult to get something as “rootsie” as a sweet potato or a regular potato into your diet. IL: Can you talk a bit about

fermented vegetables and why they are so important to health?

Fermented vegetables like kimchi and sauerkraut have natural, healthy probiotic bacteria. Our bodies are actually a garden of friendly bacteria— on our skin, in our stomachs, in our intestines. The research I’ve done with Donna Gates, the author of The Body Ecolog y Diet, is that you have to have one live probiotic food a day. If you feel like sauerkraut, go with sauerkraut, if you feel like kimchi, go with kimchi. Personally, I like coconut kefir or coconut fermented drinks. Yogurt is great as long as it is not pasteurized. DAW:

IL: What’s the number one problem

you encounter with most people’s eating habits?

It’s sugar and food addictions. When you change your diet what that really means is letting go of things we are addicted to…taking breaks from coffee or taking breaks from bread. Bread. Talk about an addiction! That’s very interesting research you can do on yourself. Give up your addictive food or beverage for a month. You may be like, “Whoa, I’m craving this.” DAW:

IL: Why is it so important to

properly chew your food?

Chewing allows you to blend the food in your mouth. You’re masticating it. You are preparing the food to head down to the stomach where it will be greeted by other enzymes that will attach to the food just like the enzymes in the saliva attached to the food right in your mouth when you were chewing. Chewing begins the digestive process. It’s really important to chew slowly. You have to slow down the eating process in order to enjoy eating more. And that’s a great way to do it. Chew more. You automatically slow down that whole process. DAW:

IL: What superfoods do you eat?

Of course, chocolate or cacao. Last night I ate goji berries. I love coconut products and coconut oil. I like spirulina, chlorella, hemp seeds. I like chia seed. Marine phyto plankton. That’s a big one on the list. Aloe vera. That’s another big one. What an amazing superfood that is! DAW:

IL: Can you overdo it on green

leafy vegetables?

You can. Absolutely. We all have different tolerances as to how much fiber we can handle. That’s one aspect of it. And how much green we can handle. Greens are very alkalizing and therefore detoxifying. Chlorophyll is a detoxification substance. It’s able to draw heavy metals right out of your system. It’s one of the best sources of magnesium, and magnesium opens detoxification pathways in a wonderful way. So overall, you’ve got to go easy on the greens until you are ready. You don’t do too much too quickly. DAW:

IL: What is your supplement

regimen?

Today, I did a little bit of betaine. Not betaine hydrochloride but just straight betaine. It’s a methylater, which is very good for detoxification. I do a lot of medicinal mushrooms. I DAW:

like MegaHydrate a lot. It’s a hydrogen supplement invented by my friend Dr. Patrick Flanagan. I take it regularly. I like enzymes a lot. I’ll take 20-30 enzymes in a day sometimes. Most food is not at its optimal enzyme content compared to “wild food” grown in a pristine environment. So I take extra enzymes. I am a fan of curcumin too. I’m a turmeric grower actually. We pretty much have it every day. It’s the best antiinflammatory. Rudolf Steiner said that roots have to do with brain function. One of the greatest roots is turmeric.

IL: I hear you like walking

barefoot; can you explain a bit about that?

Today we are almost always separated from the earth electrically. DAW:

positively charged. When you’re exposed to too many positive ions, evidence continues to indicate that you age more quickly. You want to be as negatively charged as possible or alkaline as possible. IL: What can you

tell us about your Fruit Tree Planting Foundation?

It was founded in 2002. We plant 50k to 70k trees a year in our official project and then we help to plant at least double that amount unofficially. The total is well over 600,000. The most wonderful people in the world run it. DAW:

IL: How do you stay

IL: Do you have a

healthy when you travel?

spiritual practice?

When flying, I stay hydrated and eat minimally. I recommend an herbal protocol for your immune system. While it used to be vitamin C, now it’s Medicinal Mushroom complexes. I take them before or after a flight. Flying during the day exposes you to more solar radiation than nighttime. Taking Iodine or superfood concentrates can protect your immune system against the excessive radiation exposure we often experience while flying. IL: What are some things you do to

stay grounded and centered?

Oh, I’m a drummer. So I’m constantly learning something on the drums over the years. It’s an amazing instrument. I also like to get measured time in nature—at least an hour a day. It’s very important. DAW:

I’m a very spiritual person in the sense that I put spirit first before anything. Do I have specific religion that I follow? Or a specific meditation that I do? No. Maybe my meditation is gardening. And I definitely feel like one of the most important aspects of health and healing is being connected to a higher power that is beyond yourself. A connection to the source. That’s another reason why I eat raw foods, it’s directly connected to the source. Being in nature is part of that. DAW:

DAW:

We are wearing rubber-soled shoes, live and work in high rises, have wood floors or carpets. We are in cars and planes. All of these things are nonconductive. A lot of problems develop because we are not in contact with the earth. One of the best things you can do is take your shoes off and walk and get in the sand. Lay in the sand! Get connected to the actual earth. The earth’s surface is negatively charged. And the atmosphere is

Kim Henderson is a natural health and green living writer based in Los Angeles, California. She is also the author of the award-winning environmental book, 50 Simple Steps to Save the World’s Rainforests (Freedom Press).

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Herbal HELPERS

Making Sense OF FRANKINCENSE From a highly esteemed gift to a present day cell protector by Binu T. Kuruvilla, MBBS

f you were alive in ancient times and Iwere given a choice between getting a

gift of gold or frankincense, you might be surprised to know you would have chosen frankincense. For religious and medicinal reasons—including its use as a foundational element in Traditional Chinese and Indian Ayurveda medicines—frankincense was one of the most valued commodities of the day. It became scarce as a resource when the Roman Empire fell in 476 A.D. because the trade routes disintegrated along with the vast civilization. Fast forward to the 21st century, and scientists are beginning to understand why frankincense was

so highly prized. Whether used as an anti-inflammatory, decongestant, antibacterial, gastrointestinal aid, or potential tool to discourage the growth of damaged cells—frankincense oil has much to offer in today’s world.

Bold Beginnings

Frankincense comes from the boswellia tree, which includes multiple subtypes. Each subtype produces resins with slightly different medicinal components. Boswellia serrata, a boswellia subtype found in the arid, mountainous regions of India, Northern Africa, and the Middle East is a reliable source for

frankincense oil. Slashing the bark of the tree with a traditional chisel-type tool causes a gum-like resin to weep tears out of the bark. This resin then hardens into teardrops, which are known as the “tears of India.” The drops are collected, dried, and made into powders and oils for a wide variety of medicinal, spiritual, and cosmetic uses.

Is Boswellia the Same as Frankincense?

Yes and no! Technically, boswellia is the scientific name used for the resin of the boswellia tree, while frankincense

frankincense oil product. Frankincense as a topical oil is categorized as a “neat” oil, meaning you don’t need to dilute it with a carrier oil before use. As in most essential oils, it is potent, and one or two drops are all that is usually necessary. When using frankincense oil as a supplement, choose one that utilizes a supercritical CO2 oil extract, ensuring that the important biologically active components won’t be destroyed by heat and oxidation.

Promising News for Today and Tomorrow

is the term more commonly used. Confusion occurs because writers, speakers, and researchers use both names interchangeably. In addition, resins from different types of subspecies of the boswellia tree are often called by either name. Adding to the mayhem, frankincense oil is available in a variety of ways—as an essential oil applied topically and as a supplement. With so many terms and choices, it’s a wise idea to do some research when you are considering a

While frankincense oil has many uses as a natural medicine, there are exciting advances in its use in cancer prevention. Further research will promote an even clearer understanding of all the possibilities of this amazing botanical, but what has been discovered so far is nothing short of astounding. We know that inflammation in the body alters the way that cells divide. It sets up a scenario for tumors to form and grow. Frankincense oil can play a role in inhibiting free radicals that can lead to cell-damaging inflammation and oxidation. This can help to tip the scales away from cancer formation— showing frankincense oil to be a real immune booster and anti-inflammatory agent. Scientists are zeroing in on a unique nutrient compound found in the boswellic acid known as acetyl-11keto-B-boswellic acid or AKBA. This compound shows great promise as a cell protector—especially when the AKBA is standardized to at least 10 percent. Researchers are also discovering that medicinal properties of frankincense are partly due to its ability to influence gene behavior (known as epigenetics) and promote healing at a cellular level. While this is a simplified

explanation of a complex process and there is much left to understand, the initial findings make it clear that frankincense oil is a game changer. With initial research taking place in animal and cell culture studies, and the outcome of human clinical trials that are beginning to show specific uses for frankincense oil—including the reduction of edema and swelling in brain tumors—the future for this natural medicine seems limitless. Binu T. Kuruvilla, MBBS, serves as Assistant General Manager of Research and Development of Arjuna Natural Extracts Ltd. He is engaged in clinical research, new drug development, and patent filing, and is a co-investigator in a number of clinical trials. He has special expertise in oncology, cardiovascular, metabolic, inflammatory, and neurodegenerative disorders. 27

Libido BOOSTERS Light up your love life!

he libido, often the subject of clichés and hushed conversations, can be a confusing topic. Movies and TV add to the muddled feelings by implying that there’s one benchmark for the sex drive, and anyone not meeting the perceived quota is falling short. The fact is that when it comes to the libido, “normal” is whatever you deem it to be. What’s acceptable for you or your relationship is all that matters. However, if you are noticing a downward spiral in the passion department, getting your overall health checked can be helpful. The many causes of low desire can fall into the biological, psychological, or social categories and can also be attributed to the use of medications, substance abuse, or illness. While declining testosterone in men and fluctuating hormones in women can undermine a vibrant libido, they aren’t the only offenders. One common, yet often overlooked, culprit can have a significant impact on your desire. That culprit is stress. Stress can fuel feelings of anxiety, fear, guilt, anger, and inadequacy— none of which is good for a romp

in the bedroom. If you suspect that stress is interfering with intimacy, here are some herbal helpers proven to boost your well-being and your libido. Love those adaptogens Adaptogens are herbs that help you resist stress, boost your energy levels when needed, and normalize your body’s systems. Ashwagandha, rhodiola, and maca are three excellent adaptogens that can help you reclaim your love life naturally. Ashwagandha has been shown in studies to decrease levels of cortisol, known as the “fight or flight” hormone. Researchers have found that reducing cortisol can also decrease the feelings of fatigue and stress by more than 50 percent. In one 60-day, doubleblind, placebo-controlled trial, the physical symptoms of stress among participants taking a proprietary form of ashwagandha known as KSM-66 were measured against a placebo group. The difference in the two groups was dramatic with the ashwagandha group showing a remarkable drop in physical symptoms, stress and

insomnia, social dysfunction, and severe depression. Another libido-loving adaptogen is rhodiola. Studies found that rhodiola increases norepinephrine, dopamine, and serotonin neurotransmitter activity in the brain. Multiple randomized, double-blind, placebo-controlled clinical trials in healthy subjects also showed beneficial outcomes for physical and mental performance related to fatigue. While both of these adaptogens are powerful when used alone, they are especially effective when used together because they help fight the impact stress can have on the libido. Maca is an additional option. In a double-blind study, men taking this Peruvian herb reported heightened sexual desire after eight weeks of use. Another study of 45 women taking antidepressants (drugs known to decrease sex drive) found that those who also took maca experienced a significant increase in their libido. As a bonus, maca is also purported to boost endurance and stamina while enhancing pelvic blood flow—all helpful benefits in the bedroom.

A Word

About Yohimbe Long regarded as an aphrodisiac, yohimbe helps increase circulation within penile tissue by dilating blood vessels. In fact, it’s so effective that an alkaloid extract derived from the bark called yohimbine hydrochloride was the first FDAapproved drug to treat erectile dysfunction. But taken as a dietary supplement, yohimbe can cause a wide array of serious side effects such as nervousness, irritability, insomnia, and high blood pressure. Stick instead to safer, scientifically proven adaptogens for a side effect-free lift to your libido.

Good Health TM

LIFESTYLES

RTT R E E RR E XPP N E EEX RRN

O CO C

COMFREY to the

Rescue

Your fast-acting solution for summertime sprains, bumps, and bruises by Holly Lucille, ND, RN

azy afternoons by the pool, fun-filled weekends at the cabin, starlit campfires with family and friends—when beautiful weather hits, you jump in with both feet. But idyllic summer settings aren’t without their risk of mishaps, which is why you should always have comfrey cream on hand. From scraped knees to broken bones, comfrey helps heal injuries in no time.

Magical Healing Powers

Comfrey is a perennial herb with a long history of use for treating wounds and preventing infection. Thousands of years ago—long before 24-hour urgent care clinics existed—people would go out to a field, harvest comfrey, and use it to create a healing tincture, poultice, or salve. It was referred to

as Knitback, Knitbone, Bruisewort, and Boneset, names reflective of comfrey’s unique curative abilities. Herbalists love the stuff, and can often be heard referencing comfrey in the same sentence as “magic” or “miracle.” That’s because the plant’s fast-acting ability to heal sprains, strains, bruises, and sore muscles seems almost too good to be true. But it’s not. Clinical studies prove that comfrey is both safe and effective for treating everything from minor cuts to nagging back pain. Comfrey relieves soreness, reduces inflammation and swelling, heals damaged tissue, and may even have the ability to mend broken bones. To top it all off, comfrey has antibacterial and antifungal properties, making it safe to use wherever your adventures lead you.

How Does It Work?

Don’t Leave Home WITHOUT IT!

BRUISES

The comfrey plant also contains a wealth of other health-promoting vitamins including strong doses of A, plus B1, B2, B3, B5, B6, B12, C, and E. It contains 15 essential minerals, as well as various plant compounds that work together therapeutically to maximize the healing process. Phenolic acids in comfrey, like rosmarinic and caffeic, have the ability to protect cells from oxidative damage. Together, the components of comfrey reduce swelling and inflammation, and help damaged tissue recover quickly.

STRAINS

PA-Free Please

The benefits of comfrey cream are endless, which makes it a necessity for your purse, backpack, gym bag, medicine cabinet, glove box—anywhere you can access it easily in case of an injury! Slather it on to speed up the healing of:

SPRAINS

OPEN WOUNDS SCRAPES CUTS PUNCTURES BONE FRACTURES BACK PAIN JOINT PAIN MUSCLE PAIN BURNS BUG BITES BEE STINGS RASHES 32

Comfrey contains allantoin, a soothing, healing agent that allows cells to regrow quickly. It encourages trauma to heal faster and also stimulates white blood cell production, which helps defend the wound against infection and disease. Allantoin also has a moisturizing effect, keeping your skin soft and elastic to act as an effective barrier against germs and bacteria.

Today, herbalists and other plant-loving people still make their own comfrey compresses and creams, but for those who aren’t into the DIY scene, there are ready-made, safe, effective creams available at health food stores.

Make sure the comfrey cream you purchase is free of pyrrolizidine alkaloids (PAs). In the past, certain forms of comfrey have been associated with liver damage because they contain PAs. This caused many countries to ban oral (not topical) comfrey, giving people the impression that comfrey was unsafe. Because of this, European biologists focused their attention on growing a comfrey that is PA-free. Though fear of topical comfrey with PAs is unfounded, this PA-free variety has given peace of mind to many comfrey users.

Every Household Needs Comfrey

Having a tube of comfrey cream on hand is always a good idea. From little league games to backcountry camping, summer is full of settings where comfrey cream could come in handy. This summer, when you encounter sprained ankles, pesky bug bites, bruised knees, and more—reach for the comfrey! Holly Lucille, ND, RN, is an author, educator, and television and radio show host with a medical practice in California. An acclaimed expert in the field of integrative medicine, Dr. Lucille has a heartfelt passion for the individual wellness of all people.

Research Roundup

It’s our goal here at Integrative Lifestyles to bring you the latest in cutting-edge research for a variety of common health issues. Because we believe that knowledge is power—especially when it comes to health—we are digging deeper into the exciting new research from leading medical journals and breaking it down to help you get the most from today’s science.

Boswellia for Breast Health

THE STUDY ABSTRACT:

A randomized trial of Boswellia in association with betaine and myo-inositol in the management of breast fibroadenomas. OBJECTIVE: Breast fibroadenoma is a common finding in young women and actually accounts for the majority of benign breast lumps. Fibroadenoma does not require any treatment unless clinical symptoms (mostly mastalgia) or histological markers of cancer risk (atypia) impose specific medical or surgical intervention. In symptomatic fibroadenoma, anti-estrogenic treatments provided evidence of success. Yet, these therapies are often associated with relevant side effects that lead to drug treatment discontinuation. Additionally, in such cases, relapse is a frequent issue. Therefore, an optimal strategy is still warranted. Boswellia, betaine, and myoinositol have already been proved to modulate different pathways—inflammatory, metabolic, oxidative, and endocrine processes—in a wide array of human tissues. Based on that background, we hypothesized that these substances can effectively synergize in inducing the regression of fibroadenoma. PATIENTS AND METHODS: We included 64 patients ≤ 30 years of age with fibroadenoma. The patients were randomized into two groups. The experimental group was treated with an association of Boswellia, betaine, myo-inositol, B-group vitamins, and N-acetylcysteine for 6 months; otherwise, the placebo group was treated only with B-group vitamins and N-acetylcysteine. Patients were monitored at the enrollment and the end of the study for evaluating the clinical response. RESULTS: A significant clinical improvement was observed in the experimental arm. Fibroadenoma median volume reduction averaged 17.86% in the experimental group and 5.96% in the placebo group. Moreover, 14 out of 36 (38.88%) patients showed a reduction of fibroadenoma volume compared to 5/28 (17.85%) observed in the placebo group (p = 0.005).

CONCLUSIONS: A supplementation with Boswellia, betaine, and myo-inositol reduces fibroadenoma dimension in young women. No relevant side effects have been recorded. Source: Pasta V, Dinicola S, Giuliani A, et al. Eur Rev Med Pharmacol Sci. 2016 May;20(9):1860-5.

WHAT IT MEANS TO YOU:

Boswellia is becoming increasingly recognized for its cellprotecting properties. This study showed that boswellia (in this case combined with other safe, natural ingredients) reduced non-cancerous tumors in breast tissue. Because the boswellia combination was effective without causing the side effects that can be common with conventional hormone-affecting treatment, it could easily become a firstline intervention.

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