INTEGRATIVE lifestyles TM
SPRING 2016
AN EXCLUSIVE INTERVIEW
WITH
Dr. Holly Lucille Wellness, Wisdom, & Warmth
BEATING
BREAST CANCER
KNOCK OUT
SEASONAL ALLERGIES
5
factors of METABOLIC SYNDROME
+
NEW HOPE FOR ALZHEIMER’S
PAGE 28
VOLUME 1, ISSUE 0416
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EDITOR'S CORNER With spring in full swing, we’re finally taking off our sweaters and coats and getting out into the world again. The shedding of those layers can be a real wakeup call for some of us—where did those extra pounds come from? That’s why metabolic syndrome is a focus in this issue of Integrative Lifestyles. You and your patients can get the 411 on this impending health crisis—as well as tips on how to prevent the condition on page 10. On the cover is one of our favorite naturopathic doctors, Holly Lucille. She’s a passionate advocate for incorporating wellness and natural medicine into our healthcare conversations. Check out our interview with Dr. Lucille on page 14. With the chilling data on breast cancer, it’s a pretty good bet that you know a woman, whether it’s a relative, a friend, or a patient, who has been diagnosed with breast cancer. That’s why we’ve included a comprehensive article on preventing and treating this dreaded disease. We’ve got a rundown of risk factors, a summary of statistics, and list of myths and facts that make this one article you’ll definitely want to share with your patients. In this issue, you’ll also find the latest on Alzheimer’s disease, seasonal allergies, and more. So turn the page and discover the many ways this issue of Integrative Lifestyles can help you bring health to your patients. Yours in health and happiness,
Jaye
Jaye McDonald Editor-in-Chief
6
20
IN THIS ISSUE 5
HERBAL HELPERS
Knock Out Seasonal Allergies
EDITOR-IN-CHIEF
6 Beating the Odds Breast cancer prevention: How you can lower your risk. 10 Metabolic Syndrome America’s new lifestyle epidemic. 14 An
Interview with Dr. Holly Lucille
Getting to the heart of natural medicine. 18
DESIGN/ART DIRECTOR
Roberta Jones DIGITAL CREATIVE DIRECTOR
Amy Medina ASSOCIATE EDITORS
Stan Daniels Leigh Day CONTRIBUTING WRITERS
Dr. Ajay Goel Dr. Jacob Teitelbaum Dr. John Ulrich COVER PHOTOGRAPHY
John Skalicky
Statin-Free Ways to Manage Your Cholesterol Naturally The 5 best supplements. 20
Jaye McDonald
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Take Control of Your Pain Alternative therapies that work. 24
Research Roundup
28 Fighting Alzheimer’s Promising herbs and nutrients.
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IL124_04_2016
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.
Herbal HELPERS
Knock Out Seasonal Allergies You might think it’s some kind of cruel trick. Just when the weather starts to beckon you outdoors, your allergies come calling, forcing you to stay inside. When hay fever strikes, you may find yourself with itchy, watery eyes and a headache. You’re sneezing is so intense it’s scaring the dog. And if your nose isn’t running, it’s stuffed up. You’re certainly not alone. Approximately 50 million Americans experience hay fever, technically known as seasonal allergic rhinitis—and that number is increasing. Those pesky symptoms are usually caused by a sensitivity to pollens from grasses, trees, or weeds, or to airborne mold spores. Tree pollen is the likely trigger for spring allergies as they begin to produce buds and flowers. Plus, climate change is only making allergies worse. According to WebMD, the number of weeks that people are exposed to seasonal allergens has increased by four in the past 10–15 years. Allergic reactions happen because of mistakes that our immune systems make. The immune system identifies harmless things like pollen or pet dander as dangerous and mistakenly produces antibodies against them. The immune system also launches an inflammatory response, including histamine release by mast cells, that causes the symptoms of an allergic reaction. Prolonged allergic rhinitis is often associated with headaches, sleep disorders, fatigue, and a host of other maladies. In fact, each year four million workdays are lost because of hay feverrelated illnesses. But you can fight back
sinusitis, you might also have a fever, a toothache, and bad breath. Natural plant oils like eucalyptus and myrtle can help unstuff that nose and make you feel better—without giving you that fuzzy, jittery feeling that some over-the-counter decongestants cause. when seasonal allergies hit. Natural remedies can attack allergies where they start and offer symptomatic relief without unpleasant or harmful side effects. Fight Allergic Inflammation with Boswellia Boswellia should be a go-to botanical for anyone suffering from allergies. Boswellia, also known as frankincense, is a resin from the boswellia tree that has been a fixture in Ayurvedic medicine since ancient times. As a traditional medicine, boswellia has been used to treat conditions frequently associated with allergies, like asthma and bronchitis, and researchers are beginning to understand why. Scientific studies have shown that the boswellic acids in boswellia, especially acetyl-11-keto-boswellic acid (AKBA), inhibit 5-lipoxygenase, a proinflammatory enzyme. Research suggests that boswellia may also stabilize mast cells and prevent the release of histamine. Decongest Naturally with Essential Plant Oils One frequent complaint of allergy sufferers is sinus congestion and sinusitis. A stuffy nose, headache, and thick discharge from your nose can all signal congestion. And if you have
Eucalyptus is well known for its sinus clearing ability. Sometimes just one whiff can help. When used internally, eucalyptus may also have anti-inflammatory, antimicrobial, and antiviral properties. By reducing nasal inflammation and thinning mucus so it drains more easily, eucalyptus is a natural alternative to treat congestion. You can also use eucalyptus oil internally, but it must be in a form that’s safe. If you’re going to take eucalyptus oil orally, be sure to choose a standardized plant oil, like Eucalyptus radiata essential oil standardized for 1,8-cineole, that’s been specifically tested for purity and specifically developed for internal use. The oil of myrtle is another essential oil that’s been used to help treat congestion. As with eucalyptus, one of the key compounds in myrtle oil is 1,8-cineole. Research suggests that 1,8-cineole may act as a bronchodilator and reduce airway inflammation caused by allergies. Gesundheit! Allergy season doesn’t have to make you miserable. Before you surrender to pollen and just order tissues by the case, give these natural remedies a try. You and your nose deserve it. 5
BEATING THE
ODDS:
Breast Cancer Prevention and Treatment Using Natural Therapies by Ajay Goel, PhD
I
magine you’re at a restaurant and you see a group of eight women sitting at a table having a great time. They have the look of old friends as they occasionally break into laughter. Now take another look. The odds are that sometime in the future one of them will be battling breast cancer. Indeed, statistics tell us that one woman in eight will be diagnosed with breast cancer by the time she turns 70. It’s not fair, but it’s reality. Inside Breast Cancer Breast cancer is actually a group of cancers that occur in the breast. The type a patient is diagnosed with will affect the treatment protocol that her doctor will follow. Cancer is usually
detected in the milk ducts or the lobules of the breast. If the cancer is confined to its place of origin, it’s called “in situ,” and is non-invasive. This type of lump may be defined as “precancerous” because the cells haven’t spread. It’s often treated with a lumpectomy and radiation. Invasive breast cancer occurs when cancer cells have expanded beyond the ducts or the lobules into nearby tissue. It’s more likely that the cancer will spread to the lymph nodes and has or could eventually move to other organs in the body (metastasis). Treatment for this type of cancer is often more aggressive, with mastectomy, radiation, and chemotherapy all playing a role. Despite this aggressive
6
Are You at Risk? Cancer is complicated and has a variety of underlying causes. Here are some of the most common risk factors: AGE. Just getting older increases your risk of breast cancer. Most women are over the age of 50 when they are first diagnosed with breast cancer. GENETICS. If you have two close relatives who have been diagnosed with breast cancer, you’re more likely to develop it yourself. Certain genes, like BRCA1 and BRCA2, indicate a much greater risk of breast cancer. However,
One woman will be diagnosed with breast cancer every 3 minutes.
BREAST CANCER
Statistics in the U.S.
treatment, recurrence—sometimes many years later—is all too common.
Over
40,000 women will die of breast cancer this year alone.
Over 230,000 women will be diagnosed with invasive breast cancer this year.
Only lung cancer has a higher death rate.
YOUR RISKS
• Avoid cigarette smoke.
• Exercise regularly.
•M aintain a healthy weight.
• L imit or forgo the use of hormone replacement therapy.
•A void processed foods.
•D rink no more than one alcoholic beverage per day.
heredity is not a factor in the majority of breast cancer cases. HORMONES. Exposure to hormones like estrogen can increase your risk of breast cancer. This may be a result of early puberty or late menopause, never having given birth, or using birth control pills or hormone replacement therapy. OBESITY. According to a study from the American Cancer Society, women who gained 60-plus pounds after the age of 18 were twice as likely to be diagnosed with postmenopausal breast cancer compared to those who maintained their weight. Fatty tissue is a primary source of estrogen after menopause. However, the Nurses’ Health Study found that postmenopausal women who lost weight and kept it off for at least four years lowered their risk by 40 percent. DENSE BREAST TISSUE. Women with dense breasts have a greater risk of developing breast cancer. This
85% 85% of women who are diagnosed with breast cancer have no family history of it.
is something that can be identified during a routine mammogram, and I encourage you to discuss the density of your breast tissue with your doctor. EPIGENETICS. Our environment, our dietary choices, and the habits we develop play an important role in whether or not we develop cancer. Exposure to solvents, plasticizers, and other industrial chemicals in the products we use can increase our vulnerability, as can the pesticide residue on the foods we eat. Unlike many of the other risk factors, what we eat, the products we use, and how we live are things we can change. Dietary supplements can also impact our epigenetic risk factors. During my research, three herbal supplements have proven to be real superstars in the fight against breast cancer. Supplemental Protection Curcumin, the compound that makes the Indian spice turmeric a vibrant golden hue, is an effective antioxidant
1 in 8 women will develop
breast cancer during her lifetime.
2.8
million
American women are breast cancer survivors.
•B reastfeed your children when possible. •A void chemicals like parabens or BPA that mimic estrogen in the products you buy.
The Iodine Connection Compelling research suggests that an iodine deficiency may contribute to the development of breast cancer. Healthy breast tissue is high in iodine. However, studies have found chemical markers of lipid peroxidation, changes to cellular DNA, and increases in estrogen receptor proteins in iodine-deficient breast tissue. What’s more, low iodine levels increase estrogen levels, which can substantially boost the risk of breast cancer in women. To ensure healthy iodine levels, consider a separate iodine supplement. Experts recommend 12.5 to 25 mg of iodine daily.
Except for skin cancer, breast cancer is the most frequently diagnosed cancer in women.
Source: www.breastcancer.org
minimize
7
that helps prevent cellular damage. It’s also a potent anti-inflammatory that works on multiple inflammatory pathways, making it a promising therapy for preventing cancer. I’m particularly interested in curcumin’s ability to affect gene expression and wake up tumorsuppressing genes. My research is also looking into curcumin’s potential to reverse chemo-resistance. I’ve found that curcumin helps chemotherapy drugs work better, making it less likely that the cancer will reoccur.
making it especially useful for the prevention of breast cancer.
Other researchers are also fascinated by curcumin’s ability to fight cancer. In an Italian study of triple-negative breast cancer—a non-hormonal form of cancer that doesn’t respond well to conventional treatments—researchers found that curcumin inhibited the spread of cancer cells and enhanced the process of programmed cell death that regulates cell growth and development. Subsequent animal studies suggest that curcumin may shrink the size of breast cancer tumors. Curcumin also appears to reduce the formation of tiny blood vessels responsible for tumor growth and metastasis. Plus, curcumin modulates the NF-ĸB pathway, an inflammatory signaling mechanism in the body.
Pomegranate is another natural ingredient high in polyphenols. The seeds produce ellagic acid—a chemical that inhibits aromatase, and punicic acid—a unique omega-5 fatty acid with numerous health benefits. A study published in the Journal of Cell Communication and Signaling looked at pomegranate fruit extract’s ability to work against estrogen-positive breast cancer. The researchers found that pomegranate reduced the proliferation of cancer cells and increased cancer cell death. Pomegranate also showed promise when combined with Tamoxifen, increasing the effectiveness of the breast cancer drug by nearly 50 percent. To get all of pomegranate’s breast-loving benefits, choose a supplement that provides both pomegranate extract and pomegranate seed oil in one convenient capsule.
The trouble with curcumin is that most supplemental forms are poorly absorbed by the body. The best form— and the one I use in my research—is BCM-95, a form that combines finely ground curcumin with turmeric oils for improved absorption and blood retention. Studies demonstrate that BCM-95 is up to 10 times more absorbable than standard extracts. Grape seed extract runs a close second to curcumin for breast cancer. What makes grape seed extract so effective is naturally occurring polyphenols called oligomeric proanthocyanidin complexes (OPCs) that quench cell-damaging free radicals. Scientific studies show that grape seed extract hinders the proliferation of cancer cells and enhances the destruction of cancer cells. Grape seed extract may also inhibit aromatase, an enzyme involved in estrogen production, 8
One interesting study out of the University of Tennessee involved repeatedly exposing breast cells to environmental carcinogens to create precancerous changes to the cells. The researchers found that grape seed extract suppressed these carcinogenic changes by an impressive 50 percent. With the number of toxins we are exposed to every day, these are exciting results.
Those eight women sitting around the dinner table shouldn’t have to be concerned with the Russian roulette-style odds associated with breast cancer. Healthier lifestyle choices combined with these natural therapies may improve their chances of preventing breast cancer—or help them win the fight if they do find themselves among the statistics.
Ajay Goel, PhD, is an Investigator at the Gastrointestinal Cancer Research Lab at Baylor University Medical Center in Dallas, TX. He is a member of the American Association for Cancer Research and the American Gastroenterology Association.
MYTHS AND
FACTS MYTH: Wearing an underwire bra causes breast cancer.
FACT:
Breastfeeding for at least one year reduces the risk of breast cancer.
MYTH: Breast pain is a common sign of breast cancer.
FACT: Skin
irritation or redness on the breast may signal breast cancer.
MYTH: Breast
cancer is a woman’s disease.
FACT: Although not
as prevalent, 1 in 1,000 men develop breast cancer each year. In 2015 alone, 2,350 men will be diagnosed with invasive breast cancer.
9
Metabolic Syndrome Are you failing this report card of your health? by Jacob Teitelbaum, MD
M
etabolic syndrome is a cluster of risk factors that increase a person’s chances of suffering from cardiovascular disease, stroke, or diabetes in the future. It’s sort of a report card for our health. Unfortunately, by this measure, many of us are failing. Over a third of adults can check enough boxes on this health report card to meet the criteria for metabolic syndrome, and if you’re over 60, you have a 50/50 shot at having the condition. In reality, metabolic syndrome is all about cause and effect. Several factors lead to metabolic syndrome, and the risk factors that make up metabolic syndrome lead to more serious diseases. Metabolic syndrome is like a blinking signpost on the road to illness. If you heed the warning, you can turn your health around. If you keep going down that road, you’re bound to hit rough spots that can put you out of commission.
The Metabolic Syndrome Report Card
Five factors are used to determine if you have metabolic syndrome. One of these factors by itself is unhealthy, but if you have three or more of them, you have metabolic syndrome. Are you making the grade? 10
You have excess abdominal fat. If you’re overweight and carry most of your weight around your middle—an apple shape—check this box on your health report card. Fat in other parts of the body, like your thighs, doesn’t carry the same risk. The American Heart Association lists a waist size of over 40 inches for men and 35 inches for women as an indication of abdominal obesity. Your cells are resistant to insulin. Insulin is a hormone that helps cells absorb glucose from the bloodstream. When your cells become resistant to insulin, your pancreas produces increasing amounts of insulin to shuttle glucose into cells, but the cells aren’t able to absorb it. As a result, glucose builds up in the bloodstream. A fasting blood sugar measurement of 100 mg/dL or above is an indication of insulin resistance, and some researchers believe that it is the most influential of the metabolic syndrome risk factors. Your blood pressure is high. Blood pressure measures the force of blood pumping through your arteries. If you’re systolic blood pressure (the top number of the two readings) is 130 mm Hg or above or your diastolic blood pressure (the bottom number) is 85 mm Hg or above, you can check this box.
Your triglyceride levels are higher than normal. Triglyceride levels indicate the amount of fat you have in your blood and are typically checked along with cholesterol. If your triglycerides are 150 mg/dL or over, you’ve just checked another box. Your “good” cholesterol (HDL cholesterol) levels are low. HDL, or high-density lipoproteins, shuttle excess cholesterol in your blood to your liver where it can be broken down. For men, an HDL number less than 40 mg/dL is a risk factor. For women, the number is 50 mg/dL. Of course, these five factors don’t tell the whole story of metabolic syndrome. It’s a complex condition, and researchers don’t fully understand how it develops. However, most agree that a range or genetics, environment, and lifestyle choices affect the development of metabolic syndrome and it’s progression to cardiovascular and other complications. Your doctor may take the easy way out and send you straight to the pharmacy for a lifetime of cholesterol-lowering statins, blood pressure medications, and other drugs to address each risk factor separately. But because metabolic syndrome is a whole-body condition,
it’s important to take a whole-body approach to fighting it, including exercise, diet, and the intelligent use of dietary supplements.
Get a Move On!
We weren’t meant to sit at a desk all day. Our ancestors spent their days moving: walking to find food, running from predators, cutting wood for fires, and countless other survival activities. All that activity expended a lot of energy, and our bodies were built for that lifestyle. In contrast, today many of us spend our days at our computers and our nights in front of the television. This takes a huge toll on our health and contributes to the epidemic rate of metabolic syndrome. In a Spanish study, researchers examined the association between daily sitting time and metabolic syndrome in 1,415 adult males working in an automobile assembly plant. The study found that those who sat more than 6.57 hours per day were 77 percent more likely to have metabolic syndrome compared to those who sat less.
metabolic syndrome. Cardiovascular risk factors and physical activity levels were recorded for over 10,000 men and women at baseline and at a 10year follow-up. Of the participants, approximately 38 percent of the men and 30 percent of the women had metabolic syndrome, and subsequently had an increased risk of coronary heart disease (CHD). However, upon followup, the researchers found that the more a person with metabolic syndrome exercised, the less likely the person was to suffer a coronary event, such as a heart attack. For example, men who were very inactive had a coronary event rate of 21.8 percent while those who were very active had a rate of only 11.5 percent. In fact, because of a descending
A Risky Business According to the International Diabetes Federation, if you have metabolic syndrome, you are:
3x
more likely to suffer a HEART ATTACK OR STROKE
2x
more likely to DIE OF a heart attack or stroke
5x
more likely to develop TYPE 2 DIABETES Metabolic disease also increases the odds of the following conditions: • Cancer
If you want to reverse metabolic syndrome, exercise should be a priority. An analysis of the European Prospective Investigation into Cancer and Nutrition population study clearly indicated the value of exercise for those with
•N onalcoholic fatty liver disease • Cognitive dysfunction • Depression • Osteoarthritis
rate of coronary events associated with an increasing rate of exercise, the researchers concluded that any physical activity was better than no activity in helping to mitigate the effects of metabolic syndrome.
Get Back to Basics with Your Diet
The foods that fuel metabolic syndrome are the ones most closely associated with the modern diet: processed foods. We weren’t meant to eat food that was developed in a laboratory and designed to be addictive. If you want to beat metabolic syndrome, it’s back to the basics. And that means way back to a diet with food that our ancestors would recognize. That means more protein and fat (the right kind of fat—no trans fat or oils with omega-6 fatty acids!) and fewer carbohydrates. Opt for fresh vegetables and low-sugar fruits, like berries and grapefruit. Stay away from sugars, especially high-fructose corn syrup, which can be hidden in many processed foods like salad dressings and baked beans. With careful attention to your diet, you’ll lose weight and your cells will become less resistant to insulin.
Making the Grade with Supplements In addition to a healthy diet and exercise, certain supplements can help you avoid metabolic syndrome and graduate to good health.
Grape Seed Extract: Rich in
polyphenols, grape seed extract has been found to benefit many aspects of metabolic syndrome. In fact, taking grape seed extract with breakfast may reduce certain stress markers in people with the condition, according
11
to a study from the University of California, Davis. In the randomized, placebo-controlled study, the researchers analyzed the effect of 300 mg of tannin-free grape seed extract on a dozen middle-aged people who had at least three factors of metabolic syndrome. They were either given the supplement or a placebo an hour
before eating a high-carbohydrate, high-fat meal. The grape seed extract boosted antioxidant levels in the blood, suppressed an uptick in oxidized LDL (bad) cholesterol, and reduced post-meal blood sugar concentrations compared to the placebo in the patients with metabolic syndrome. Earlier studies report that a daily dose of grape seed
The Fructose
CONNECTION Fructose is a sugar naturally found in fruits. Researchers are concerned about fructose particularly because our bodies process it differently, which can stress our livers and raise the amount of fat in our blood. If we only consumed fructose from fruits, we’d get about 15 g per day, which our bodies can easily handle. However, we consume much more fructose than that because it is added to so many foods and beverages, mostly as high-fructose corn syrup (HFCS). Agave, touted as a natural sugar substitute, contains even more fructose than HFCS. Even plain table sugar is half fructose. The increase in fructose consumption has paralleled the rise in metabolic syndrome. 12
Mid 90s:
GRAMS PER DAY Mid 70s:
37 g Before WWII:
24 g
75 g
extract also lowers both systolic and diastolic blood pressure.
Curcumin: Researchers have
discovered a strong connection between metabolic syndrome and inflammation. That’s why curcumin is such an important supplement for preventing and reversing the condition. BCM-95 Curcumin reduces the expression of inflammatory chemicals and increases the expression of anti-inflammatory chemicals in fat tissue. Curcumin has also been studied for its insulin-sensitizing effects. In fact, curcumin may make your efforts to lose weight more effective. In 2015, researchers in Italy specifically studied curcumin in patients who suffered from metabolic syndrome. After 30 days of supplementation with curcumin, patients experienced greater weight loss (from 1.9 percent before supplementation to 4.9 percent with supplementation), a greater body fat reduction (from 0.7 percent to 8.3 percent), and a greater reduction in waistlines (from 2.4 percent to 4.1 percent).
Vitamin D: According to findings
published in the journal Diabetes Care, there’s a direct link between low vitamin D levels and the incidence of metabolic syndrome. The study, which involved more than 3,200 people age 50 to 70, found that those with the lowest vitamin D levels were 52 percent more likely to have metabolic syndrome than people with the highest levels. Fortunately, Canadian researchers have found that boosting vitamin D levels with supplements can lower the risk for metabolic syndrome. It was so pronounced that, for every 10 nmol/L increase in vitamin D levels, the risk of metabolic syndrome dropped 10 percent. As a bonus, vitamin D has also been shown in multiple studies to reduce blood pressure in patients with hypertension and to improve insulin sensitivity in people with type 2 diabetes.
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.
13
PHOTOGRAPHY BY JOHN SKALICKY
An Interview with
14
Dr. Holly Lucille Getting to the heart of natural medicine
Holly Lucille, ND, RN is an award winning, nationally recognized naturopathic doctor, educator, natural products consultant, and television and radio host. She is also the author of several books, including Creating and Maintaining Balance: A Women’s Guide to Safe, Natural, Hormone Health and The Healing Power of Trauma Comfrey. She is on the editorial advisory board of Alternative Medicine and Natural Practitioner. Dr. Lucille launched her own talk show, “Myth-Defying with Dr. Holly” on the Z Living network, and
she is also the host of “Inherently You” on RadioMD. Dr. Holly Lucille is currently the chairwoman of the Natural Partners INC. advisory board and on the board of directors of the Institute for Natural Medicine. Her private practice in Los Angeles, Healing from Within Healthcare, focuses on comprehensive naturopathic medicine and individualized care. Dr. Lucille sat down with Integrative Lifestyles for an interview covering a wide variety of topics in both her personal and professional life.
IL: Dr. Lucille, how did you first
IL: You were a huge driving force in
develop an interest in natural medicine?
getting California licensed as a ND state. Can you give us an update on where ND licensing is today?
Honestly, it was through my experience with my family and my undergraduate experiences. My parents were both pharmacists, and I was well versed in a “here, take this pill” approach to health. This never felt right to me, even as a child. I then obtained my bachelor’s degree in nursing, which was a great education, but left me feeling underwhelmed and limited when it came to working with people. It was when I found the American Holistic Nursing Association that a light bulb went on and I realized what the missing piece to my earlier experiences had been. Being involved with them taught me that it wasn’t the education you had, it was how you applied it to people, to a clinical case, that really mattered. I was more comfortable with a holistic, comprehensive approach to health and wellness. It just made so much more sense to me—to think things through, and understand someone’s story along with the multitude of influences that were contributing to their state of health. And that led me to eventually go to medical school at Southwest College of Natural Medicine (SCNM) to become a naturopathic physician. HL:
In California, we continue to protect the ground we have gained and now have introduced a bill for scope expansion. “Scope expansion” means broadening the definition of approved naturopathic interventions, which currently varies from state to state. However, each state is actively pursuing legislation so that people can have access to safe, affordable comprehensive health care. Currently, 17 states, the District of Columbia, and the US territories of Puerto Rico and the Virgin Islands have licensing or regulation laws doe naturopathic doctors, and more will continue to follow. HL:
IL: Tell us about your own
practice, and any areas in which you specialize.
I have always said to the potential patients that call and ask me what I can do for (insert their specific health concern) that it all depends what they bring me. I can’t do my work without them. They need to be ready to be active participants in their care. My practice is guided by the founding principles of naturopathic medicine, HL:
first do no harm, identify and treat the cause, and the anchoring idea that our bodies have an innate ability to heal. IL: Tell us about your organization,
Inherently You.
There are pop culture wellness doctors on daytime television, there are talking heads all over the place, (I include myself in that!), there are articles, blogs, podcasts, webinars, tweets, posts, apps, wearables, you name it! I am completely baffled by the fact that despite this, we still seem to come up short in achieving health goals. So I built an organization to help people sift through the information and really start “owning” their health. I am trying to help people individualize all the information, wake up, use their own mind, get more congruent with healthy behaviors and truly heal. HL:
IL: In addition to your medical
practice, you have several advanced certifications in exercise and fitness. What is your recipe for staying in such amazing shape? HL: First, thanks! I just turned 50 in
January, and it seemed like somewhat of a milestone birthday for sure. As for being in good shape, I’d say my 15
diet (which includes some healthy supplements) is 68% of it for sure, and the rest is exercise! I stumbled upon Crossfit about 4 years ago. As an athlete, I got super into it at first, and so I became a coach. I now use these principles in my practice to make sure that, as my patients age, the are “fit” across many different metrics, which include endurance, grip strength, balance, strength, etc. I think it is so important for quality of life. IL: What are your go-to natural
interventions for post workout recovery?
I have several, but want to make sure I mention two that are part of my foundation for recovery. HL:
with ribose can do just that. In one study, athletes participated in one week of high intensity endurance exercise, during which muscle levels of ATP were reduced by nearly 30 percent. Those in the ribose group experienced a rapid and complete restoration of ATP levels. Not only is this important in healthy energy and recovery, it becomes more important with every decade of life. Curcumin. This powerful extract of turmeric possesses powerful antiinflammatory capabilities. Studies show that curcumin downregulates a wide variety of inflammatory pathyways and even modulates pain receptors. Research has shown that curcumin can help offset post-workout muscle damage and the
IL: What are your personal must
haves to get you through your busy schedule?
Getting a good work out in, staying hydrated and eating small frequent and nutritionally dense meals and making real contact with people! HL:
IL: What are some newer
botanicals that have impressed you most in your clinical work?
The clinical research on curcumin and its multiple mechanisms of action continue to blow me away. I know it isn’t new, but the research is new every day. The last time I checked, there are over 8000 published studies on curcumin in the electronic database of the National Institutes of Health Institutes of Medicine (www.PubMed.gov) with more new studies every week. I am just a huge fan of this natural medicine which, at the right dose, helps so many of my cases! HL:
IL: Tell us something
people would be surprised to learn about you.
Since I do so much TV, radio, and public speaking, people are often surprised that in truth, I am an introvert. It was painful to figure out late in life that my seemingly gregarious extroverted nature is just a huge defense for how introverted I am. I am not very good at small talk. If I am at a dinner with folks I don’t know, I’d much rather get to know them on an individual basis. I like it when people get curious about each other. I think it helps tame the inherent projections and assumptions we all walk around with and makes life a bit more juicy and real. HL:
D-Ribose. This naturally-occurring 5-carbon sugar is made by healthy muscle tissue and provides a key building block of ATP. It’s ATP that provides the muscles with energy during exercise and levels must be restored during recovery. Research shows that supplementing 16
resulting soreness. The most clinically studied, enhanced absorption curcumin currently is BCM-95 Curcumin, which includes turmerones from turmeric essential oil, too. This is one of my go-to ingredients that I use with my patients, and also use myself.
ost
oshe r cert i f ied
O ne of t he m
i mp
dine
Th
The Power of 3 a l i f c i o f r e m n s e b o f io e er POTASSIUM IODIDE SODIUM IODIDE
MOLECULAR IODINE
ortant minerals
K
17
ALT ERNATIVE
MEDICINE CHEST Coenzyme Q10 (CoQ10): Your cells use CoQ10, an antioxidant also known as ubiquinone, to produce energy for cell growth and maintenance. People with high cholesterol tend to have lower levels of CoQ10 in their bodies. Clinical studies have found that CoQ10 may raise HDL levels and improve cholesterol ratios. But the most beneficial role CoQ10 supplementation plays is among those who take statin drugs to reduce their cholesterol. Statin therapy has been associated with a range of adverse effects, most notably muscle pain and weakness. Muscle-related adverse effects impact as many as 15 percent of all statin users and are the most frequent reason given for people going off statins. In a placebo-controlled study published in Medical Science Monitor, researchers recruited patients who used statins and reported muscle pain. Patients who received 100 mg of CoQ10 daily for 30 days experienced significantly less muscle pain than those in the placebo group.
Garlic:
STATIN-FREE WAYS to Manage Your Cholesterol Naturally Your body needs cholesterol to make hormones, vitamin D, and other substances—but too much of the wrong kind can be a problem. This soft, waxy substance travels through your bloodstream in two forms: Low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is considered bad cholesterol—it’s what oxidizes and builds up in your arteries. HDL cholesterol, on the other hand, is considered good cholesterol because it transports excess cholesterol to the liver where it can be broken down. Triglycerides, another type of fat in our blood, are often discussed at the same time as cholesterol because they also contribute to cardiovascular disease. Standard medical treatment when cholesterol levels are high is to prescribe a statin drug. However, statins have been associated with their own set of side effects, including muscle pain and weakness, liver damage, and an increased risk of diabetes and cognitive problems. Natural alternatives can help you manage cholesterol levels so you can reduce or avoid statins.
This pungent bulb is renowned for its strong smell and flavor—you wouldn’t want to make spaghetti sauce or chicken soup without it. Garlic’s health benefits are also well known. It has powerful benefits for the cardiovascular system, including lowering LDL cholesterol levels and raising HDL cholesterol levels. This was demonstrated in a systematic review of randomly controlled trials of powdered garlic supplements. The researchers, who published their findings in Nutrition Research and Practice, noted that a lower dosage (less than 800 mg per day) showed a profound effect on LDL cholesterol. Not surprisingly, they also found that a longer duration of supplementation had better results. If you take garlic supplements, you’ll also reap the rewards of its other health benefits. Garlic may help prevent hardening of the arteries, protect you from developing cancer, and keep the common cold at bay.
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Indian Gooseberry (Amla): Used in
Ayurvedic practice for over 2,000 years for a variety of conditions, Indian Gooseberry has been gaining attention for its ability to reduce cholesterol. This sour berry (also called amla) was the subject of a clinical trial conducted in India. Participants who had mildly high cholesterol levels were divided into two groups: the first group took 500 mg of Indian Gooseberry per day while the other group took 1,000 mg per day. After six months of use, patients in both groups experienced significant changes in their cholesterol markers. In the first group, the average total cholesterol The cholesterol-reducing effects dropped 32 of this B vitamin are so profound that points—from it is sold in high-dose form as a prescription 242 to 210. medication (which requires liver enzyme Triglycerides monitoring). Studies have found that niacin reduces dropped LDL cholesterol by 5 to 25 percent. Niacin may also significantly decrease triglycerides 20 to 50 percent and increase from 203 to HDL by 15 to 35 percent. Niacin’s benefits are dose134 in the first dependent; however, high-dose niacin causes flushing group and 160 The value of and hot flashes in many people. Fortunately, the to 120 in the omega-3 fatty sensation tends to diminish with continued use. second group. acids, both in Inositol hexaniacinate (sometimes called inositol The researchers the diet and nicotinate), a form of niacin that combines also found that in the form of niacin with inositol, does not cause the Indian Gooseberry supplementation, same flushing feeling as other treatment led to a is firmly established. forms of niacin. 40 percent reduction Ever since Danish in levels of C-reactive researchers discovered that protein, an inflammatory the Inuits living near the Arctic marker implicated in heart Circle had low levels of heart disease disease and other despite a diet high in fatty fish, omega-3 chronic fatty acids have been touted for conditions. their powerful benefits for cardiovascular health. A 2015 review published in Lipids in Health and Disease found that omega-3 fatty acids were particularly helpful in reducing triglycerides— even in people who had normal or borderline high cholesterol levels. Moreover, the researchers found that marine-based omega-3 fatty acids—from fish or supplements—were more effective than plant-based omega-3s in reducing triglycerides.
Niacin:
Omega-3 Fatty Acids:
19
Ask
the
DOCTOR
Take Control of Your Pain Alternative therapies that work by John Ulrich, DC
Q:
I was in an accident a few years ago and still suffer from pain regularly. I used to love trying new activities like rock climbing or long boarding. Now I have trouble just getting through the day. What are some alternative therapies that might help me manage my pain? I want my life back!
A: Chronic pain can be debilitating,
and unfortunately, conventional treatment often begins and ends with narcotic painkillers that can lead to addiction and adverse effects. Plus, narcotics often require increasingly higher doses to remain effective. And over-the-counter medications are often ineffective for chronic pain and have their own set of side effects. You’re in pain because some part of the body isn’t functioning properly. Pain alerts you that something is wrong. Treating pain with pain killers is like putting a piece of black tape over your car’s check engine light so you can ignore the engine problem. I’ve found that treating the body directly through hands-on therapies and exercise can help you take control of your pain while eliminating or reducing the need for narcotic or over-the-counter drugs. Here are some of the alternative therapies that can help alleviate your pain. 20
YOGA CHIROPRACTIC I like to think of the human spine is like a bicycle chain made up of links. And like a bicycle chain, all those links must connect together but move freely. If two links on a bicycle chain get rusted or stuck together, the chain will no longer move smoothly around the sprockets. The same thing happens to the human spine if the vertebrae get “stuck.” When this happens, everyday movement becomes painful as the discs and nerves between the stuck vertebrae become swollen and irritated. Chiropractors use a variety of techniques to gently “unstick” the vertebrae. To a tight and painful back, a chiropractic adjustment can provide fast pain relief. And chiropractic adjustments over a longer period of time can permanently correct underlying spinal problems and keep them from returning.
ACUPUNCTURE This ancient Chinese therapy involves a skilled practitioner inserting very thin needles into the skin at meridians— pathways in the body where energy flows. Some people shy away from acupuncture because they fear needles. But acupuncture needles are very thin—thinner than a sewing pin—and most people barely feel them when they undergo treatment. Acupuncture has been controversial because we don’t fully understand how it works in scientific terms. However, recent research is proving that this ancient form of medicine offers real results for pain relief. An analysis of clinical trials published in the journal Archives of Internal Medicine evaluated 29 highquality trials with a total of nearly 18,000 patients. The researchers found that, for chronic pain, acupuncture was superior to both no treatment and “sham” acupuncture (a non-therapeutic procedure used as a placebo control for comparison purposes).
Regular physical activity can prevent or reduce many types of muscle pain, but some forms of exercise are better for pain management. The gentle stretches, deep breathing exercises, and relaxation techniques associated with yoga are particularly helpful in managing pain. Plus, yoga will help build strength, flexibility, and balance, which can help prevent injuries. Yoga is also a good option because it’s infinitely adjustable for people with problem areas and physical limitations. If you decide to give yoga a try, start slowly to avoid injury and find a certified instructor who will help you learn proper form and provide pose modifications for beginners and those with special needs.
MASSAGE Another natural therapy that I would recommend for pain management is massage. This hands-on therapy is a great addition to any type of pain treatment. And research shows it works. In a 2015 Chinese study, 20 women with knee osteoarthritis underwent Chinese massage, a massage therapy that focuses on stretching and kneading muscles to improve energy flow throughout the body. After two weeks, the patients experienced statistically significant improvements in pain relief, stiffness, and physical function. In addition, the researchers reported physical improvements in patients’ walking ability, including considerably faster gait speed and greater step width.
John Ulrich, DC, is a chiropractic sports doctor and wellness expert who has been providing chiropractic care in Northern California for 25 years. His passion is helping his community raise healthy, unmedicated families. He can be reached via his website at www.calsportchiro.com.
21
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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.
Ayurvedic Extracts Stop Arthritis
THE STUDY ABSTRACT:
Clinical evaluation of a formulation containing Curcuma longa and Boswellia serrata extracts in the management of knee osteoarthritis. A formulation containing Curcuma longa and Boswellia serrata extracts (CB formulation) was evaluated for safety and efficacy in osteoarthritic patients and directly compared with the selective COX-2 inhibitor, celecoxib. In total, 54 subjects were screened, 30 subjects were enrolled and 28 completed the study. The treatment was well tolerated and did not produce any adverse effect in patients, as judged by the vital signs, hemogram, liver and renal function tests. The CB formulation at 500 mg administered twice a day, was more successful than administering celecoxib 100 mg twice a day for symptom scoring and clinical examination. The formulation was found to be safe and no dose-related toxicity was found. Source: Kizhakkedath R. Mol Med Rep. 2013 Nov;8(5):1542-8.
WHAT IT MEANS TO YOU:
Osteoarthritis affects about 27 million Americans. And if you think it won’t apply to you, consider that one in two people will develop symptoms of knee osteoarthritis in their lifetime. This painful condition, caused by the wear and tear of joints over time, can severely limit mobility and quality of life. After all, if you’re in pain, how likely are you to get the exercise you need to stay healthy? Prescription and over-the-counter medicines, including acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDS) can relieve symptoms to a point, but ultimately, people need to switch medications often to avoid serious side effects, including gastric bleeding, kidney damage, and cardiovascular risk. For pain relief, 64 percent of those taking the herbal combination (CB) versus 29 percent in the celecoxib group improved to such a high degree that they were able to move from having “moderate to severe arthritis” to “mild to moderate arthritis.” The fact that this study found that two naturally enhanced botanical ingredients—BCM-95 curcumin and BosPure boswellia— actually worked better than a commonly prescribed synthetic drug for osteoarthritis symptoms provides hope for anyone suffering from the condition. Both herbal ingredients are well tolerated, and don’t carry the risks or side effects of common prescription and OTC drugs. 24
Sea Buckthorn: A Dog’s Best Friend
THE STUDY ABSTRACT:
Efficacy of Sea buckthorn (Hippophae rhamnoides) Oil vis-a-vis Other Standard Drugs for Management of Gastric Ulceration and Erosions in Dogs. The study was conducted on 20 adult healthy medium-sized mongrel dogs. Injection of dexamethasone @ 1 mg/ kg, IV, b.i.d., was administered to create gastric ulcerations and erosions. Thereafter all the animals were randomly divided into 5 equal treatment groups. Animals of groups I, II, III, IV, and V were treated with oral administration of lansoprazole @ 1.5 mg/kg, sucralfate @ 1 g/animal, misoprostol @ 10 µg/ kg, famotidine @ 1 mg/kg, and Sea buckthorn seed oil @ 5 mL/animal, twice a day, respectively. Gastroendoscopically, complete healing of GUE lesions was earliest in Sea buckthorn- (SBT-) oiltreated group (7.5 ± 0.87) followed by famotidine (8.25 ± 1.44), lansoprazole (9.00 ± 1.23), misoprostol (10.50 ± 1.50), and sucralfate (13.50 ± 0.87), respectively. A marked improvement in appetite was observed in all animals. Melena was continued till day 3 in SBT group, day 6 in lansoprazole- and famotidine-treated animals, and day 9 in sucralfate and misoprostol group animals. Fecal occult blood test was positive in all animals till there was endoscopic evidence of gastric bleeding. Hematological parameters improved markedly towards the end of the
25
Sea Buckthorn cont.
Grape Seed Extract—The One-Stop Polyphenol Shop
study. Serum biochemical parameters remained within normal physiological limits throughout the study. It is concluded that Sea buckthorn oil was the best therapeutic agent for dexamethasone-induced GUE in dogs followed by famotidine, lansoprazole, misoprostol, and sucralfate.
THE STUDY ABSTRACT:
Source: Dogra R, Tyagi SP, Kumar A. Vet Med Int. 2013;2013:176848.
WHAT IT MEANS TO YOU:
We always want to do what’s best for our pets. If you have a canine companion, you’ve probably noticed that dogs can respond much more dramatically to medicines than humans. But that can be good and bad. For example, for dogs with joint pain or other conditions that require anti-inf lammatory use, the effects on their digestive systems can be quite pronounced. Sea buckthorn has been studied for preserving healthy mucosal tissues throughout the body in humans— including the digestive system—so it makes sense that it would have an antiulcerative effect in canines. Previous research showed that it helped reduce gastric damage in dogs taking longterm courses of dexamethasone, a powerful anti-inflammatory, but one with many side effects. This more recent Indian study showed that stacked against four synthetic medications commonly used for gastrointestinal issues, sea buckthorn worked best. And, unlike the other medications, sea buckthorn produces no side effects or other health concerns. The good news is that if your canine friend is suffering from intestinal distress, or has been on a regimen of anti-inflammatory medicine, you can reduce his or her risk of side effects and help it heal naturally and safely. *No harm was done to the animals used in this study.
26
Polyphenolics in grape seeds-biochemistry and functionality. Grape seeds are waste products of the winery and grape juice industry. These seeds contain lipid, protein, carbohydrates, and 5-8% polyphenols depending on the variety. Polyphenols in grape seeds are mainly flavonoids, including gallic acid, the monomeric flavan-3-ols catechin, epicatechin, gallocatechin, epigallocatechin, and epicatechin 3-O-gallate, and procyanidin dimers, trimers, and more highly polymerized procyanidins. Grape seed extract is known as a powerful antioxidant that protects the body from premature aging, disease, and decay. Grape seeds contain mainly phenols such as proanthocyanidins (oligomeric proanthocyanidins). Scientific studies have shown that the antioxidant power of proanthocyanidins is 20 times greater than vitamin E and 50 times greater than vitamin C. Extensive research suggests that grape seed extract is beneficial in many areas of health because of its antioxidant effect to bond with collagen, promoting youthful skin, cell health, elasticity, and flexibility. Other studies have shown that proanthocyanidins help to protect the body from sun damage, to improve vision, to improve flexibility in joints, arteries, and body tissues such as the heart, and to improve blood circulation by strengthening capillaries, arteries, and veins. The most abundant phenolic compounds isolated from grape seed are catechins, epicatechin, procyanidin, and some dimers and trimers. Source: Shi J, Yu J, Pohorly JE, Kakuda Y. J Med Food. 2003 Winter;6(4):291-9.
WHAT IT MEANS TO YOU:
If you read up on natural health and supplemental ingredients, you might feel a bit overwhelmed. With so many extracts, concentrates, and whole-herb products available, it can be tough to decide on a regimen that doesn’t make you feel like you’d rattle with so many pills in your system. This research shows that grape seeds—at one time considered an inconvenient byproduct—actually offer one of the most diverse collections of healthy compounds available. While grape seed extracts seem fairly commonplace, they shouldn’t be overlooked. The nutrient profile of grape seeds compare favorably with green tea (even sharing similar catechins) and they supply oligomeric proanthocyanidins (OPCs) that help strengthen blood vessels and stop oxidative damage throughout the body. In a sense, grape seed extracts—provided they are tannin-free and easily absorbed—are practically a “one stop shop” for anyone looking for a healthy boost and simplified supplement regimen.
27
FIGHTING
Alzheimer’s From fear to hope When a 2012 Marist public opinion poll asked Americans which disease they most feared, Alzheimer’s disease ranked #1 —even beating out cancer. On the inside, Alzheimer’s disease is characterized by brain cell death and tissue destruction. The brain actually shrinks over time. Abnormal protein fragments accumulate and form plaques, which further interrupt healthy brain signaling. On the outside, our memory and cognitive functions diminish—first in small inconveniences like forgetting the name of a favorite nephew, then in life-changing limitations, like not being able to find our way home. The thought of losing ourselves—our personality, our memories, our ability to think—is truly frightening.
Alzheimer’s disease. Published human studies on curcumin have shown a reduction in inflammation plus a trend towards reducing beta-amyloid plaque in the brain. In a 2008 study of people with Alzheimer’s disease, BCM-95 Curcumin—a high-absorption curcumin blended with turmeric essential oils— was shown to reduce oxidative stress. In animal models of Alzheimer’s disease, curcumin was able to reduce the amount of plaque in the brain by as much as 30 percent in seven days.
Unfortunately, it’s estimated that one in nine Americans over the age of 65 has some level of Alzheimer’s disease. However, Alzheimer’s disease Though powerful on its own, curcumin is not inevitable. You can works even better on certain elements take steps to prevent What is of Alzheimer’s disease when it is this dreaded disease Beta-Amyloid? given with vitamin D. When taken by eating right, Beta-amyloids are sticky together, they are better able to exercising, and protein fragments that stimulate macrophages (a type of adopting nutrient accumulate to form the white blood cell) to increase the interventions that can plaques associated with removal of brain plaque. protect your brain. Alzheimer’s disease. Active Glutathione Curcumin Glutathione is the major antioxidant Inflammation and oxidation of the central nervous system, which are at the root of the vast majority includes the brain. However, active of degenerative diseases, including glutathione levels decrease with age and
certain diseases, including Alzheimer’s disease. Researchers have suggested that increasing active glutathione levels will significantly improve brain function. Yet, there are many challenges to increasing glutathione. An active glutathione supplement can be rendered ineffective when the digestive process turns it into the less useful inactive form. The most authoritative studies have focused on glutathione taken intravenously. Fortunately, there are newer oral delivery systems that show great promise in boosting active glutathione in the body. Look for clinically studied products that have data showing they raise active, not inactive, levels of this crucial compound. Rosemary and Sage It turns out there may be a scientific reason why rosemary is called the “herb of remembrance.” Rosemary and sage have both been shown to slow down an enzyme called acetylcholinesterase. This is important because acetylcholine—an important neurotransmitter—decreases in those with Alzheimer’s disease. By slowing down the enzyme that breaks acetylcholine up, more of this important neurotransmitter remains active. Studies have shown that more acetylcholine equals better thinking and brain function, so rosemary and sage—especially in their essential oil form—can be a very helpful part of a daily regimen.
Diabetes of the Brain Some researchers have called Alzheimer’s disease “diabetes of the brain.” That’s because we’re learning that insulin resistance and Alzheimer’s disease, along with other forms of dementia, are linked. Insulin signaling plays a role in the brain’s 28 ability to process memories and
learn new things. When that signaling is compromised, poorer cognitive function results. In fact, a 2013 University of Washington study found that the higher the blood sugar level, the greater the risk for Alzheimer’s disease and dementia. Plus, an October 2013 article in JAMA
Neurolog y reported that people with high blood sugar levels also showed a dramatic increase in beta-amyloid protein. These findings make it even more important to eat a healthy diet and reduce our consumption of simple carbohydrates, like sugar, white flour, and rice.
† Blood GSH/GSSG Ratio compared to unprotected glutathione *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
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32 † Occasional muscle pain due to exercise or overuse. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.