Celery SeedIMPROVES
BY JENNIFER BRIX, ND BY MARITA SCHAUCH, ND
BY KAREN JENSEN, ND
The world’s MOST ADVANCED QUERCETIN
Quercetin is poorly absorbed – why?
Because the molecular composition of quercetin affects its ability to enter the bloodstream, then your cells.
This may sound complicated; however, after two years of development and human clinical studies in Canada, Quercetin LipoMicel Matrix was developed.
LipoMicel is the ideal carrier to deliver quercetin to your cells. Study after study shows up to 10 times higher absorption. Compared to other quercetin products, only LipoMicel Quercetin has been shown to provide the highest absorption of quercetin in clinical trials conducted in Canada.
One Quercetin LipoMicel Matrix softgel is equivalent to 2,500 mg of standard quercetin.
Available in natural health stores.
naturalfactors.com
– by Stephanie Rubino, ND
38
– by Karlene Karst, BSc 41
– by Karen Jensen, ND 42
– by Marita Schauch, ND 46 Can
– by Karen Jensen, ND
MEDICAL & SCIENCE EDITORIAL ADVISORY COMMITTEE
At Women’s Voice®, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical & Science Editorial Advisory Committee.
KATE RHÉAUME, ND
Dr. Kate Rhéaume is a graduate and former faculty member of the Canadian College of Naturopathic Medicine. A leading expert in natural medicine, Dr. Kate is the author of the best-selling book Vitamin K2 and the Calcium Paradox (HarperCollins).
KAREN JENSEN, ND
Dr. Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is the author or co-author of seven books; her most recent is Women’s Health Matters: The Influence of Gender on Disease.
KARLENE KARST, BSc Nutrition
Karlene Karst holds a BSc in Nutrition and is the founder of the Sea-licious® line of products. She is a mom of three active kids, an avid food and recipe creator, and an author. In her latest cookbook, This Kitchen Is for Dancing, Karlene shares 100 delectable, health-conscious recipes. Follow Karlene on Instagram @karlenekarst
JULIE REIL, MD
Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker, and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.
MARITA SCHAUCH, ND
Dr. Marita Schauch is the author of two books, Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America, educating people on positive lifestyle choices.
Editor: Nancy Frances Cheeseman
Deputy Editor: Brinda Navjee
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Art Direction: Stephen Rank, Beata Stolarska
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STEPHANIE RUBINO, ND
Dr. Stephanie Rubino is a licensed naturopathic doctor in clinical practice focusing on preventive health. As a wellness educator, she highlights the importance of nutrition, lifestyle, and the safe use of supplements. She has been a contributor to various health publications and has appeared on TV news shows.
JENNIFER BRIX, ND
Dr. Jennifer Brix is a licensed naturopathic doctor and health educator with a passion for empowering her patients to achieve optimal health. In clinical practice, she focuses on treating digestive complaints, hormone imbalances, and brain-related disorders, and has been recognized as a top naturopathic doctor in her community.
GAETANO MORELLO, ND
Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver. He is the first naturopathic doctor to hold such a position at a major North American hospital.
JULIA SOLNIER, PhD
Dr. Julia Solnier has a doctorate in Pharmaceutical Sciences from the University of Graz, Austria. She is an expert in pharmacognosy (medicinal plant research) with lecturing experience on herbal medicine. Julia is a Research Scientist at Factors Group and ISURA®. She focuses on conducting clinical trials and developing innovative delivery solutions.
MICHAEL R. LYON, MD
Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fiber, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.
ADVERTISING POLICY
In this magazine, we will advertise only products exclusively sold in natural health stores.
EDITORIAL NOTE
The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed health professional. All rights reserved. No part of this publication may be reproduced, copied, sold, or distributed without prior authorization. All article references can be found at womensvoicemagazine.com
Women’s Voice® is a registered magazine in Canada and the United States. Canada: 1811559 / USA: 87249676
Real Solutions by Real Physicians for Real Women’s Needs®
Cover photo: Ridofranz
GRATITUDE
To our readers,
VOLUME 21
Gratitude is in our hearts and minds at Women’s Voice magazine. We are grateful to our natural health retail stores for their continued support, and special thanks to the medical professionals on the WV editorial board, who create credible, research-filled content designed to educate consumers on the benefits of dietary supplements and a healthy lifestyle so our readers can live life to the fullest. Hats off to the WV magazine’s editorial advisory board, and our whole-hearted congratulations to our newest member Julia Solnier, PhD, whose scientific paper on “flavonoid-containing supplements” was published in the high-impact International Journal of Molecular Sciences. Julia shares this honor with her co-author, naturopathic doctor, Joseph E. Pizzorno, one of the world’s leading authorities on science-based natural/integrative medicine and the founder of Bastyr University.
WV magazine volume 21 will hit stores the first week of September 2023. A few article highlights are “Taurine – Could It Really Slow Aging,” “Flavonoids for Supreme Physical and Mental Acuity!” “Celery Seed Improves Post-Stroke Outcomes,” “Oral Contraceptives and Hair Loss,” “Dollar Stretching for Radiant Health,” and “High Blood Pressure Linked to Poor Gut Health.”
Thank you to the WV team who work diligently to bring content to our readers related to health, wellness, and the sustainability of our planet.
In Health – WV magazine
About WV
We are building a global community of women of all ages, shapes, sizes, and backgrounds who care deeply about each other, natural health, and our planet’s delicate ecosystem. Our team comprises doctors, nutritionists, and passionate health advocates who are a source of inspiration and positive change for you and the health of our planet.
Contact Us – We would love to hear from you. Your feedback helps us determine what features to add and how to improve WV magazine.
Email the editor at info@womensvoice.com
Commitment to Natural Health Retailers
WV magazine is available only in natural health stores and online. At WV, we support our retail partners across North America who have worked for over 80 years to promote food security, elevate the benefits of organic products, and strengthen local economies. These stores build community and help reduce the planet’s carbon footprint.
Want More? Sign up for WV magazine updates, health tips, and recipes online at womensvoice.com
At WV magazine, our commitment to Planet Earth is strong and getting stronger!
The print you’re reading today consists of recycled inks, and every page is now being made from FSC® certified paper. This FSC® certified paper is a combination of material from well-managed FSC certified forests and recycled material. The Forest Stewardship Council® (FSC®) employs independent third-party auditors to monitor the supply chain, ensuring that FSC® Mix paper maintains forest health and protects fish and wildlife habitats. Women’s Voice sees the move to FSC® paper as a step toward long-term, environmentally conscious sustainability.
FIGHT FAT GUE
BY MARITA SCHAUCH, ND
ALTHOUGH THYROID GLANDS ARE VERY TINY AND UNASSUMING, THEY CARRY AN IMMENSE LOAD.
Research proves many North Americans experience low thyroid, and that the glands are functioning suboptimally. Women are far more likely to experience thyroid issues, and estimates show that one in eight women will develop thyroid problems in their lifetime.
Unfortunately, many women will experience low thyroid symptoms for years without a diagnosis or treatment, because testing for low thyroid conventionally is very limiting.
SIGNS OF AN
UNDERPERFORMING THYROID
FATIGUE Many things can cause low energy; however, if you are constantly dragging yourself and can’t function without coffee, it could be a sign of an underactive thyroid. Also, if you need to sleep over nine hours per night to feel refreshed, it could indicate an underlying thyroid imbalance.
WEIGHT GAIN
Unexplained weight changes and issues can be signs of an underactive thyroid. If you’re exercising vigorously and eating healthy, but failing to shed a pound (or are even gaining weight), it could be a sign that there’s something off with your thyroid.
DRY SKIN AND/ OR HAIR LOSS
With hypothyroid (low thyroid), hair often becomes brittle, coarse, and dry, breaking off and falling out easily. Skin can become rough, thick, dry, and scaly. In hypothyroidism, there is often unusual hair loss on the outer edge of the eyebrow or loss of eyebrow hair completely.
DEPRESSION OR ANXIETY
These conditions can be a symptom of thyroid disease.
While many other underlying factors are involved, thyroid and adrenal function should be the first areas of assessment when treating anxiety or depression.
MENSTRUAL PROBLEMS AND INFERTILITY
Our hormones work in harmony: when one hormone is out of balance, often another hormone pathway needs to be investigated. Heavier, more frequent, and painful periods are sometimes associated with hypothyroidism. Infertility can also be associated with an undiagnosed thyroid condition.
THE RISE IN LOW THYROID
Low thyroid was more common in older women when I started practicing medicine. In recent years women of all ages have been experiencing low thyroid symptoms, which I believe is directly connected to chronic life stress, environmental toxins, GMOs, poor diet, and lack of exercise. Specifically, chronic stress produces high levels of the stress hormone cortisol, lowers thyroid function, affects the production of both T4 and T3, and limits the conversion of T4 into the more bioactive thyroid hormone T3.
HOW THYROSENSE® SUPPORTS THYROID FUNCTION
In my clinical practice, I have had great success over the last 10 years working with ThyroSense to support optimal thyroid function in my patients. While this supplement is not intended to replace prescription thyroid medication, taken in conjunction with it serves as nutrition for the thyroid to function at its best. I’ve also seen excellent results for patients who do not meet the medical testing thresholds for hyperthyroidism, but still experience the symptoms of a slow thyroid, low energy, hair loss, etc. ThyroSense uses nutrients that support thyroid function, such as:
IODINE AND TYROSINE
Thyroid hormones are made from iodine and the amino acid tyrosine.
SELENIUM A deficiency in selenium reduces the conversion of T4 into active T3. Selenium also helps the body recycle its stores of iodine.
ASHWAGANDHA
This herb serves as an adaptogen, helping the adrenal glands combat stress, but also assisting healthy thyroid function by assisting the synthesis of thyroid hormones.
EATING A DIET LOW IN SUGAR ALSO HELPS SUPPORT HEALTHY THYROID FUNCTION, AS INFLAMMATION CAUSED BY HIGH SUGAR, CARBOHYDRATES, AND ALCOHOL CONSUMPTION IMPACTS THYROID FUNCTION DIRECTLY.
ThyroSense, along with other WomenSense® supplements (MenoSense®, AdrenaSense®, and EstroSense®), helps support optimal hormonal regulation. These supplements are essential tools in my arsenal to help my patients find balance and vitality through the powers of natural, nutritional health.
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Celery improves post-stroke outcomes
Seed
BY JENNIFER BRIX, ND
THE OFTEN-DEEMED BORING VEGGIE – CELERY – IS OVERLOOKED FOR ITS HEALTH BENEFITS. From seed to stalk, celery is loaded with antioxidants, including vitamin C, beta-carotene, and flavonoids, packs a punch of fiber, and is rich in phytonutrients. One concentrated phytonutrient found in celery seed, 3-n-butylphthalide (NBT), is thought to promote heart health, act as an anti-inflammatory, protect mitochondrial function, regulate immunity, and support brain health, especially post-stroke.
For years, NBT has been known for its ability to support arterial health and promote healthy blood flow and blood pressure. It has shown promise in the associated anxiety and depression that can occur in people who have high blood pressure. Psychological conditions can also exacerbate hypertension, making NBT a worthwhile nutrient to consider for the one in four Canadians dealing with these conditions. Research also suggests that butylphthalides can improve cognition and memory. NBT has been shown to improve cognitive impairment, such as that found in vascular dementia and Parkinson’s disease, without adverse effects.
lack of blood flow deprives the brain tissue of oxygen and glucose, leading to brain cell death. And the longer the deprivation, the more permanent the damage to the brain will be.
WHAT MAY BE THE MOST IMPRESSIVE ARE THE RESULTS FROM SEVERAL RECENT CLINICAL TRIALS ILLUSTRATING THAT BUTYLPHTHALIDES, ALONG WITH PROMPT TREATMENT, MAY IMPROVE OUTCOMES AFTER A STROKE.
Although stroke is preventable, it still impacts millions of Canadians every year. Every 10 minutes, someone will experience a stroke, and it is the leading cause of adult disability in Canada. Because of its large impact on human health and well-being, research into ways to mitigate permanent post-stroke symptoms is essential. Most medications that treat post-stroke symptoms come with side effects, so the recent studies on the benefits of NBT from celery seed deserve attention.
symptoms compared to the placebo group. After three months of butylphthalide treatment, participants who had a mild-to-moderate stroke and had no remaining symptoms, or who had a slight disability after a severe stroke, were more likely to function normally. It did not, however, prevent recurrent strokes or brain bleeds.
NBT is an approved treatment for stroke in China, but in North America, more research is still required to confirm its efficacy in human clinical trials. And although the drug used in the mentioned studies is not exactly the same as the butylthalide found in supplements, results like these reveal the power of plants and their medicinal compounds.
A stroke is caused by a disruption in blood flow to a part of the brain and occurs when a blood vessel is either blocked or ruptures. The resulting
A recent clinical trial found that participants taking butylphthalide for 90 days after a stroke were 70% more likely to have less severe neurological
Although stroke is preventable, it still impacts millions of Americans every year. In the U.S., stroke is the fifth leading cause of death and a leading cause of severe long-term disability.
Redefining beauty is accomplished from the inside out Think
COLLAGEN – our experts do!
“As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I had my eye on. Why collagen?
Unfortunately, as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it.
What some critics say are concerns:
Admittedly, collagen has been a hot topic, and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements promote healthier looking skin and decrease
visible signs of aging without any adverse side effects.
Another concern that has been shared is that there may be a risk of contaminants and heavy metals in collagen. Although there is merit to this, the truth is that not all collagen supplements are created equally. When choosing a collagen supplement that is bovine (cattle) sourced, it’s best to look for a product that is pasture raised, grass fed, and steroid-, hormone-, and antibiotic-free. When choosing a marinebased collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”
NATASHA PAROUTIS, Nutritionist
Why
The ISURA seal is your assurance that the product is independently verified as clean and safe, and has been tested for over 800 possible contaminants. ISURA’s rigorous testing includes hundreds of quality procedures using state-of-the-art technology. It provides you with the confidence that the product is ISURA verified clean, one of the highest testing standards in the world.
Total Body Collagen? Revitalize, restore, and protect your skin from within. Support your muscles, joints, and ligaments.
Why we all need collagen
– MICHAEL R. LYON, MD
Total Body Collagen for muscles, ligaments, beautiful hair, skin, and nails.
“Collagen is one of the most amazing biological molecules. Collagen makes up 25–30% of the total protein in the human body, and every organ depends on collagen for structure and function. Collagen fibers are woven through every cell and organ, forming a flexible and strong internal skeleton. Collagen is constantly being broken down by the microscopic trauma that occurs with movement and exercise, and it has to be constantly repaired and replenished. Supplementing the diet with collagen has been shown to support skin youthfulness, help restore skin suppleness, support healthy muscles and joints, promote heart function, support bone strength, and improve wound healing.”
WOMEN who inspire us
Meet Judy Feldman
Executive Director of
The Organic Farm School
Women’s Voice is an ardent supporter of independent health stores that support organic farms, so highlighting executive director Judy Feldman at the Organic Farm School (OFS) made complete sense. If you know anyone who wants to be a part of a hands-on learning experience that has successfully produced thriving small-scale organic farm operations, please contact Judy at OFS at organicfarmschool.org
You’re likely to hear Judy Feldman of OFS say a few things – should you ever speak with her about her role as Executive Director. The first, “The most important crop the Organic Farm School produces is farmers.” The second, accompanied by a humble and disbelieving laugh, “This work directs us; control on a farm is an illusion.” And the third, “Everyone eats.” Talking to Judy on a busy afternoon between grant writing sessions, meetings, and tours, she tells us she is no farmer herself; she builds community.
She says farming is honorable and necessary work, and it has always been difficult – though arguably now more than ever – and the more resources, knowledge, and community we can equip our next generation of farmers with, the better for them and us all. We are a certified organic farm, incorporating regenerative methods with a focus on annual vegetable crops and small-scale seed production.
The school takes students through a complete farming cycle, teaching them soil development, crop science, seed production, processing, business planning, and marketing. OFS offers each student time with experienced farm managers, instructors, and researchers, ensuring they have opportunities to develop their skills, learn from mistakes, practice caring for their minds and bodies, and lean into dreams for their futures. It is intense, time-consuming, and emotional work.
Why do we do what we do at OFS?
No one could answer this question with more consideration and awareness (two qualities that make her so superb at steering this ship) than Judy. She said, “The challenge farming has always presented is intensifying with each passing year. The physical requirements are never-ending.
And the mental gymnastics needed to deal with increasingly erratic weather, pests, diseases, and the changeability of markets can lead to frustration, exhaustion, and a sense of isolation, all of which, for a new farmer, too often add up to burnout and even abandonment of the craft entirely.”
“When students finish their training and land in their fields, I am sure there are days when even our extensive support doesn’t seem like enough. Continuous environmental variables beyond a farmer’s control, and which no amount of training can truly prepare one to handle, have the power to turn thoughts of growth and income into dust. On those days, when OFS is no longer physically at their side, I hope they have built a strong community to lean on – and that their community rallies to support these individuals, who are working so hard to put food on their plates because, you guessed it, everyone eats.”
REGENERATIVE ORGANIC FARMING SUCCESS STORIES
On Whidbey Island, Washington, we have three thriving organic farms: Foxtail Farm, Deep Harvest Farm, and Sleepy Bee Farm, all established by OFS graduates – and many more OFS alums are running successful farming operations throughout the U.S.
“We can’t magically make farming easy, but we can help prepare our students for how hard it is and educate communities on how to best support them.”Photos: Courtesy of Judy Feldman
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“Over the past 10 years using WomenSense® products, I have seen improvements in energy levels, PMS, non-cystic acne, occasionally difficult periods, belly fat, sleep difficulties, hot flashes, and much, much more.” – Marita Schauch, ND
Support Teens’ HABITS HEALTHY HEALTHY
BY STEPHANIE RUBINO, ND
IT CAN BE TOUGH RAISING A TEEN.
The shift from being a kid to an adult can bring big and unpredictable changes. As teens face rapid physical growth, puberty, and mood changes, they also develop increased autonomy and self-awareness. Engaging in health-promoting habits may not interest the typical teen; however, nutrition and lifestyle choices during this critical time influence their current health and impact their well-being as adults. As their key supporters, we can teach our teens how to live healthy lives today for a strong and confident future.
HEALTHY EATING FOR TEENS
Getting your teen to consume nutritious food can be a struggle. As adolescents gain more independence over their food choices and eating behaviors, commonly influenced by their peers, social media, and convenience, it gets harder for caregivers to provide nutrition advice. Habits such as skipping meals, following fad diets, inadequate intake of healthy food, and overconsumption of unhealthy food can put teens at risk of not getting the nutrients needed for growth, development, and disease prevention. Food insecurity is another challenge adolescents may encounter. Resulting malnutrition and poor eating habits can influence the time of puberty, impair cognitive function, increase school absences and stress, and contribute to health conditions, such as diabetes, obesity, and cardiovascular diseases.
Support your teen’s nutrition habits by:
| Teaching the importance of choosing healthy instead of unhealthy food
| Reading and understanding food labels together
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Involving them in making grocery lists, shopping, and food preparation
Being a role model by consuming a nutrient-rich diet, including healthy proteins and fat, whole grains, and plenty of fruits and vegetables
| Encouraging the intake of three meals (don’t skip breakfast!), plus 2–4 snacks daily
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Replacing caffeine and sugar-laden beverages with water
Eating together as a family, which improves dietary intake among youth
Acknowledging positive changes and routinely discussing any challenges
NUTRIENT SUPPORT FOR TEENS
Nutrient deficiencies are an unfortunate consequence of poor eating habits. Research confirms that many adolescents are not meeting the recommended daily requirements for nutrients such as vitamin C, vitamin D, calcium, magnesium, potassium, and zinc. In addition, nutrients such as vitamin B6, vitamin B12, folate, and iron are often deficient in adolescent girls because of higher requirements for menstruation. Addressing nutrient deficiencies with food is an important first step; however, if your teen isn’t on board with this, nutritional supplements are the next best solution. Work with your teen’s health care provider to determine if they require specific supplements to prevent and/or treat nutrient deficiencies. Teens may benefit from nutritional supplements with the minimum recommended daily amounts, such as:
START YOUR TEEN’S MORNING OFF RIGHT
Teens need a nutritious breakfast to help fuel their day, but hectic mornings often leave little time for a balanced meal. Smoothies offer a wholesome solution! Jam-packed with nutrients, smoothies can be consumed while on the go. Try this recipe and encourage your teen to experiment with different kinds of milk (or water), protein powders, fruits, and veggies!
ChocolateRaspberry Smoothie
1 cup almond milk
1 scoop of chocolate whey or plant-based protein powder
½ cup frozen raspberries
1 tsp almond butter
1 frozen banana
1 tsp of your favorite fish oil
REDUCED TECHNOLOGY USE FOR TEENS
These days, teens’ lives revolve around technology. Excessive smartphone use and engagement in social media have been linked to low self-esteem, depression, anxiety, stress, insomnia, and reduced physical fitness. Confiscating your teen’s phone isn’t the solution and may be more harmful than helpful. Alternatively, communicate about the drawbacks of excessive technology use, and how limiting social media can decrease loneliness and depression. Additionally, educate about the importance of taking breaks, which can serve as opportunities to exercise and participate in other hobbies. Encourage your teen to find an activity they enjoy, whether it’s a simple walk outside, a team sport, swimming, biking, or volunteering. A family activity also provides an opportunity for connection with the teen in your life.
Combine all ingredients in a blender and blend until smooth. In case of nut allergies, remove almond butter. Garnish with cacao powder and fresh raspberries.
Enjoy on the go!
is a mantra for many women who experience changes in hair health. Although female pattern hair loss (FPHL) is not a disease, it is regarded as a disorder that can have a significant psychological impact, and lead to anxiety and depression.
MID-LIFE HAIR CRISIS Supplement with PYCNOGENOL®
BY JENNIFER BRIX, NDHealthy hair is desirable from a beauty perspective. From a naturopathic one, it can also signify inner health. FPHL is the general diffuse hair thinning over the central scalp that tends to increase with age. Many factors can impact this hair loss, including stress, nutrient status, age,
climate, and hormonal changes associated with menopause.
Very few natural or pharmaceutical options are available for FPHL, which is why understanding the cause is extremely important to target treatment. A recent study has shed some light on how hormonal changes during menopause affect hair growth rate, hair diameter, diameter distribution, and overall hair density.
In the randomized, double-blind, placebo-controlled study, a proprietary bark extract from the French maritime pine tree, called Pycnogenol, was shown to increase hair density in menopausal women by up to 30% compared to placebo. This impressive result is likely because of Pycnogenol’s antioxidant and anti-inflammatory activities, and its ability to improve microcirculation, which may be impacted during hormonal changes in women.
Hair “dos” for your hairdo
Consider taking a Pycnogenol supplement to support microcirculation in the scalp if you are going through hormonal changes
Take your multivitamin to help prevent nutrient deficiencies that can lead to hair loss and thinning –make sure it contains biotin and a full spectrum of minerals
Consume sufficient protein –aim for 1 g per kg of your body weight per day
Nourish and support your hair follicles with omega-3 fatty acids and collagen
A good stylist is cheaper than a good therapist
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BY KAREN JENSEN, ND
All cells in the human body, except for red blood cells, contain a thousand or sometimes several thousand mitochondria, the energy-generating centers of each cell. We can compare mitochondria cells to the batteries of an electric vehicle (EV). The electricity is converted from alternating current (AC) to direct current (DC) required to power the EV. Mitochondria work like small battery packs throughout the body that convert glucose, fats, and other foods to energy (ATP), which energize the body.
Mitochondria have a smooth outer membrane and a wrinkled inner membrane called cristae, which were previously thought to simply increase surface area for energy production. However, researchers have recently shown that mitochondria are instead made up of many individual bioelectric units that generate energy independently of each other, similar to some EV batteries that pack thousands of battery cells. With many small battery cells to draw from, when one crista is damaged, the cellular system can keep working because the other “cristae batteries” still provide energy.
is new discovery may help lead to a new understanding of mitochondria’s roles in aging and health. Many medical conditions are associated with severe disturbances in the cristae structure.
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L-GLUTATHIONE quenches free radicals, supports the liver’s removal of toxins, and helps the body recycle the antioxidant vitamins C and E.
SUPEROXIDE DISMUTASE (SOD) is the main antioxidant enzyme in cells. It plays a critical role in reducing oxidative stress that can lead to tissue damage.
Regenerlife helps reduce the symptoms of occasional stress, such as fatigue, sleeplessness, irritability, low energy, and reduced quality of life. is formula is an excellent choice for adults with age- or health-related issues.
ENGINES AND HUMAN ENGINES BOTH NEED FUEL. REGULAR OR PREMIUM PLUS? CHARGE YOUR MITOCHONDRIA WITH SUPERIOR FUEL FOR OPTIMUM ENERGY.
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SAY GOODBYE TO Sleepless Nights!
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NEED SPACE JUST SAY NO!
BY KARLENE KARST, BSc NUTRITION
Are you a people pleaser? I am, and at this time of my life, responsibilities and demands are at an all-time high. As a 46-year-old woman, juggling motherhood to three growing kids (two teenage boys and an eight-yearold daughter), a home, a large extended family, friendships, a spouse, and work, including a start-up business, is more than enough to make my head spin most days. Oh, did I also mention that I want to exercise, eat healthy, read, and go to bed by 10 pm? So how does anyone t all these roles into their day, and feel calm and happy about it?
One of the best gi s I have given myself recently is prioritizing my health and family, and setting boundaries with my social time.
How to create more space in your life for YOU
• TIME BLOCK – I learned the skill of time-blocking at the beginning of my career. Blocking out periods of my day for the various related tasks has been a game changer in allowing me to “multitask” all the things I need to get done. At the beginning of each week, I look at what I want to accomplish and then schedule it into my day. Each task gets a di erent amount of time based on its priority.
• SAY NO – When I make my schedule, I usually cut it back in half. I also know that I can only manage three social outings in a month, as any more will leave me feeling stressed and wiped out; the opposite of how it should be. I have learned to be gracious with invitations, but I also understand my limits.
• SELF-CARE – I deserve to be the best version of myself, and so does my family. Ultimately, my family is my most signi cant responsibility, and I cannot give them my all if I don’t take care of myself.
• THE LONG GAME – Even though I am currently in a very hectic time of my life, I know it will not always be this way. inking about “the long game” gives me the con dence to say no to speci c invitations and prioritize a quiet weekend with an early bedtime. One day, I will have the space for more if I choose to. However, as I get older, I have learned that sometimes less really is more.
The power of collagen to revitalize, restore, and protect our total body
GAETANO MORELLO, ND – “It has been my clinical observation with thousands of patients that taking protein and collagen in the morning consistently creates positive outcomes in energy levels, cognitive and immune function, and an overall general feeling of well-being. The last two pandemic years have been filled with added complications as both external and internal stressors reached peak levels. This is where nutrition becomes even more important and utilizing collagen as a protein source is a great path forward. Clinical data has shown the importance of collagen in maintaining healthy skin and joints. As we age our bodies produce less collagen, correlating with the increase in fine lines, wrinkles, and
poor joint health. Clinical studies show that increase in stress levels (and we are all stressed) stimulates elevation in cortisol, which degrades collagen. A consequence of this degradation is a reduction in the firmness of the skin (leading to an increase in fine lines and wrinkles) and possibly poor joint health. It would be logical to assume that a fortified collagen supplement (collagen lacks tryptophan, thus adding tryptophan creates a fortified collagen or a complete protein) would be a great nutritional answer to these issues that many of us face.”
“Regularly add collagen to your diet.” Why?
– JULIE REIL, MD and Beauty Expert
“When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen™. I take it with a vitamin C supplement in the morning for my hair, skin, nails, and bones, and it couldn’t be easier. With Total Body Collagen, my hair is thicker and healthier, and I lose less hair in the shower and in my brush. Fine lines and wrinkles on my face are getting better as I age, and my skin looks and feels more hydrated. My nails are stronger with fewer ridges and grow much faster. As an added bonus, Total Body Collagen supports my bone matrix for healthy teeth and bone density.”
Is collagen good for men? Absolutely.
Does it help reduce the signs of aging?
Yes, collagen hydrates our skin, reducing wrinkles and giving us that plump, youthful glow and healthy hair.
High PressureBlood LINKED TO Poor Gut Health
BY KAREN JENSEN, ND
High blood pressure is a significant risk factor for human health. In the U.S., 116 million people experience hypertension, and in Canada, it’s one in five adults. Recent research on gut microbiota and high blood pressure has received increased attention showing an association between the two.
Gut microbiota is key to human health, and maintaining gut microbiota health is essential.
THE GUT MICROBIOME WHAT IS IT?
The gut microbiome is an ecosystem that contains a diverse population of microorganisms, including yeasts, fungi, viruses, protozoa, and bacteria. It starts in the mouth internally and includes the respiratory tract, gastrointestinal tract, and genitourinary system. Externally, the skin microbiome is the first line of defense in natural immunity (innate immunity).
The gut microbiome plays such a critical role in human health and disease that it has been called the “forgotten organ.”
WHAT DOES THE MICROBIOME DO?
Microbiomes play a number of important roles
Helps regulate gut hormones that reduce appetite and regulate metabolism
70–80% of the immune cells are in the gut
Supports the development and function of the brain (gut-brain axis)
Aids in the formation of neurotransmitters
Has antimicrobial (and antiviral) activity
Involved in protein metabolism
Many factors cause dysregulation in the gut microflora’s structure, function, and interactions. This imbalance is called dysbiosis.
DYSBIOSIS
Common causes of dysbiosis
Antibiotics, oral contraceptives, and hormone replacement therapy
Acid-suppressing medications
Corticosteroids
Chronic constipation
Chronic mental/emotional stress
A diet high in sugar and refined carbohydrates
Common symptoms of dysbiosis
Fatigue, anxiety, and mood swings
Brain fog and lack of concentration
Diarrhea or constipation, gas and bloating
Inflammation
Muscle and joint aches
Sensitivity to odors (such as perfumes)
Skin disorders (rashes, psoriasis, acne)
Dysbiosis-related diseases/ conditions
Learning disorders (ADHD, autism)
Diabetes and obesity
Inflammatory bowel disease (IBD)
Mood disorders (anxiety, depression)
Neurological disorders
Accelerated aging
Cardiovascular disorders, including hypertension
Hypertension is a major risk factor for
shown an association between hypertension and dysbiosis. Short-chain fatty acids (SCFAs), important metabolites of gut microbiota, are deficient in many people. They affect the immune function and other systems involved in the modulation of blood pressure. Fiber fermented by gut bacteria provides a source of SCFAs associated with decreased blood pressure. New research on maintaining gut health offers new insights for the prevention and treatment of hypertension.
HOW TO OBTAIN AND MAINTAIN A HEALTHY GUT MICROBIOME
If you suspect dysbiosis, take immediate steps to bring your intestinal flora back into balance by following these recommendations:
The dysbiosis diet: The objective of the dysbiosis diet is to reduce the intake of foods that encourage the growth of harmful yeast and bacteria. Try to follow this diet for a 6–8-week period.
Foods to avoid
Sugars of all types, and foods that contain refined or simple sugars
Dried fruit (e.g., raisins, prunes, dates), and fruit juices
Yeasted breads and baked goods (alternatives include corn tortillas and burritos, unyeasted crackers, and yeast-free, sugar-free breads)
Alcoholic beverages
Foods that can be eaten freely
Fresh, unprocessed meats, poultry, and fish
Eggs, raw nuts, and seeds
Flaxseed and olive oil
Low-carbohydrate vegetables, such as all green leafy vegetables (e.g., chard, kale, celery, lettuce, spinach), broccoli, cabbage, and brussels sprouts
Butter and yogurt (in the absence of allergies to dairy products)
Foods to eat cautiously
Fruit (no more than two daily)
Cereals and other whole grain products (ensure they are yeast-free and sugar-free)
High-carbohydrate vegetables
(e.g., squash, potatoes, carrots, beets)
Cheese (small amounts, 2–3 times per week)
RESTORING BENEFICIAL MICROFLORA
Probiotics are live bacteria that add beneficial bacteria to the gut microbiome and nourish the gut. Probiotic supplements and fermented foods provide a reliable source of healthy bacteria for the gut.
Probiotic foods include fermented foods like kefir, raw sauerkraut, kimchi, kombucha, and plain yogurt void of sugar. Probiotic supplements contain different strains of common bacteria found in the gut.
Prebiotics are nondigestible food components that stimulate the growth and/or activity of one or a limited number of bacteria in the colon and improve the health of the gut microbiome. Dietary fiber significantly increases microbial diversity. Foods high in fiber include beans, chia, ground flax or hemp seeds, and all vegetables and fruits. If you feel that you and your family are not getting enough fiber in your diet, it is easy to add additional easy-to-digest fibers to smoothies, such as chia seeds, ground flax seeds, or supplemental products such as Natural Factors Reliefiber®, which is very easy on the gut.
Peppermint oil capsules have proven beneficial for people who experience irritable bowel problems from dysbiosis. It helps relieve the discomfort of bloating and gas.
Daily use of probiotics while following the dysbiosis diet, and regular use, thereafter, is recommended. If you eat foods high in friendly bacteria, you do not need to take a daily supplement, though you may wish to use one at least two days per week to maintain adequate levels of the friendly microbes.
The dysbiosis cleanse should be a part of your general health program for 6–8 weeks each year. Then, repeat once or twice a year to ensure a healthy gut-brain relationship.
It is incredible how much better people feel when they follow this program regularly to ensure balanced gut health.
LifeButton RESET
BY KATE RHÉAUME, ND
FEELING SLUGGISH AND BURNED-OUT, AND REACHING FOR THE “LIFE RESET BUTTON” ONLY TO REALIZE THERE ISN’T ONE? FORTUNATELY, THERE IS A COURSE OF ACTION ANYONE CAN TAKE TO START FRESH, STAY BALANCED, AND FEEL REJUVENATED, AND THE BEST NEWS IS, IT’S NOT COMPLICATED.
Let us start with movement. Being active is the most cost-e ective mood booster and stress buster money can buy. Exercise is as e ective as medication in treating low mood and helps reshape brain structure to maintain a healthy disposition. A brisk walk releases feel-good endorphins. So, whether you choose a yoga class or a walk around the block, make time to move your body daily.
Mindfulness is another simple, yet powerful tool for rejuvenating the mind and body; it is the practice of being present in the moment without judgment. Learning to turn down the volume of the running monologue in your head can be as simple as taking a few deep breaths and noticing the sensations in your body, which changes your focus from thinking to feeling. Being mindful reduces emotional exhaustion (a.k.a. burnout), and can even improve sleep quality. If you need reminders to be mindful,
try apps like Headspace, Calm, or HealthyMinds, or tie a colored string around your wrist – every time you see it, make a point of being in the moment.
A positive outlook also provides a solid foundation for robust physical and mental health. Like mindfulness, an optimistic mindset is a practice, not a switch to flip. It is the habit of looking for the good in people and situations instead of assuming the worst, which is an unsubstantiated panacea. Evidence-based science states that mindset can a ect health at the cellular level and that people who practice “glass half full” thinking can even lower their biological age. Adopting an expansive mindset does not mean being Pollyanna or simply putting on a happy face –far from it. Suppressing negative feelings worsens stress and even promotes inflammation. One way to cultivate a positive outlook is to practice gratitude, which can be as simple as writing three things you are grateful for daily.
seeds. Omega-3s have been shown to balance inflammation to support brain function and mood. If you’re not getting enough omega-3s in your diet, consider taking a supplement. Look for a high-quality fish oil supplement that contains at least 1000 mg of EPA and DHA, the two most important omega-3s.
Finally, what is all the fuss and confusion around co ee? There is a misconception that we should forgo it for optimal health. But freshly brewed co ee is an excellent source of antioxidants, compounds that help protect our cells from damage caused by free radicals. Other sources of antioxidants are brightly colored fruits and veggies, herbs, and spices. Besides its antioxidant-rich content, co ee improves cognitive function. Just be sure to enjoy your co ee in moderation, as too much ca eine can cause jitteriness, anxiety, and insomnia.
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Omega-3 fatty acids are another essential component of a healthy mind and body. These healthy fats are found in fatty fish like salmon, as well as in walnuts, flaxseed, and chia
Feeling like ourselves again can be easy and inexpensive. Adding simple things like exercise, mindfulness, positivity, gratitude, omega-3 fatty acids, and freshly brewed co ee to our daily routines allows us to rejuvenate ourselves from the inside out. So, take a deep breath, enjoy that cup of co ee without guilt, and start taking small steps toward a healthier, happier you.
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PHYSICAL AND MENTAL ACUITY
BY JULIA SOLNIER, P h D
You may have heard about flavonoids before, but did you know that a higher intake of dietary flavonoids is associated with improved physical and mental health and a greater quality of life?
Flavonoids – are they important?
Flavonoids are a large group of plant compounds (so-called “phytonutrients”) with more than 6,000 known compounds widely distributed throughout the plant kingdom. In fact, flavonoids are an integral part of our daily plant-based diet as they can be found in fruits (apples, berries, citrus fruits, grapes), herbs (parsley, thyme, oregano), teas (green and chamomile), and vegetables (onions, broccoli, kale, lettuce). They are responsible for the bright colors of plant-based foods and play an important role in their growth, protection,
and development. Similarly, they offer a variety of health benefits for us humans because of their antioxidant, anti-inflammatory, and anticancer properties.
Let’s look at how plant nutrients can improve our quality of life!
REDUCED RISK OF HEART DISEASE
Studies have found that flavonoid-rich foods are beneficial for heart health. A recent study conducted on more than 800 elderly women reported a reduced risk of abdominal aortic calcification – a predictor of cardiovascular risk such as heart attack and stroke, as well as late-life dementia – in women who consumed a diet high in flavonoids (green tea). Other studies associated a higher flavonoid intake with a lower risk of all-cause mortality – death resulting from coronary heart disease and cardiovascular disease in postmenopausal women, and all other causes.
Congratulations to the newest member of Women’s Voice editorial advisory board, Julia Solnier, PhD. Julia co-authored a scientific paper with Joseph Pizzorno, ND, one of the world’s leading authorities on science-based natural medicine, and founder of Bastyr University, the country’s first fully accredited university of natural medicine. The review article, “Consideration for Flavonoid-Containing Dietary Supplements to Tackle Deficiency and Optimize Health,” was recently published in the International Journal of Molecular Sciences. WV magazine wants to acknowledge the effort and dedication necessary for this achievement. To read the published article and learn more about why flavonoid supplementation may become increasingly important for human health, please visit mdpi.com/1422-0067/24/10/8663
IMPROVED BRAIN HEALTH
Flavonoids may improve brain health by facilitating the blood flow to the brain, and reducing the risk of cognitive decline. A recent clinical trial reported that blueberry supplementation, which is rich in flavonoid anthocyanins, led to better cognitive functions in both older men and women. Similarly, other flavonoid compounds that occur in strawberries, oranges, peppers, and apples were associated with a slower cognitive decline.
REDUCED RISK OF CANCER
A high dietary intake of flavonoids may reduce the risk of breast, ovarian, and endometrial cancer, as several studies concluded. One study suggested that flavonoid compounds may be beneficial in cancer recurrence in overweight and obese breast cancer survivors. Several Asian studies associated a high intake of soy products –which contain high concentrations of isoflavones such as genistein and daidzein – with a reduced risk of breast cancer, as well as a higher chance of breast cancer survival.
REDUCED MENOPAUSAL SYMPTOMS
Research shows that flavonoids, particularly isoflavones, help relieve menopausal symptoms and reduce hot flashes and night sweats – two common symptoms of menopause. Isoflavones (phytoestrogens) also help slow bone mineral density loss in postmenopausal women, and improve glycemic control and systolic blood pressure during early menopause.
HOW CAN I GET ENOUGH FLAVONOIDS IN MY DIET?
Eating various plant-based foods, such as fruits, vegetables, and herbs, is a great way to incorporate more flavonoids into our daily diet! However, even with our best efforts to adopt a healthy, nutrient-dense diet, we may need more plant nutrients to impact our well-being. One reason for that is the global decrease in nutrient density in our food because of the use of synthetic fertilizers and other chemicals in agriculture to increase yield, which can affect soil quality and availability of nutrients to plants. Some studies suggest that organically grown plant foods contain higher amounts of health-promoting phenolic compounds (such as flavonoids) than conventional food. Another reason is the limited “bioavailability” of flavonoids from food. Therefore, dietary supplements can provide concentrated sources of one or more isolated flavonoids and be a valuable addition to diets – especially those that lack a variety of plant-based, nutrient-dense food – and may prevent micronutrient deficiencies and related health conditions. The benefits of flavonoid-containing supplements to improve health and tackle nutrient deficiencies have been highlighted in my latest scientific paper – coauthored by Joseph E. Pizzorno, ND, founder of Bastyr University and one of the world’s leading authorities on science-based natural/integrative medicine.
Some of the most important flavonoid supplements include:
A high-absorption quercetin supplement – find one that’s clinically supported.
a flavonoid found in
diet rich in organic fruits and vegetables is a great place to start. Look for delicious plant-
rich in flavonoids. Adding a highquality dietary supplement is also a good choice, especially as flavonoids rank just behind vitamins and minerals as some of the most promising and thoroughly researched plant nutrients that promote health!
Look for the ISURA® CLEAN label, an independent third-party certification for quality and efficacy. Before beginning flavonoid supplementation, consult with your health care practitioner.
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Just Breathe
BY KATE RHÉAUME, ND
The 2022–2023 cold and flu season served up an unprecedented wave of the respiratory syncytial virus (RSV). This seasonal illness arrived earlier and hit harder than usual last fall, likely because the previous years’ pandemic lockdowns prevented infants and toddlers from being exposed as they normally would, creating an immunity backlog, so to speak, of kids vulnerable to RSV. Adults are also susceptible to RSV, although it usually presents in them as a common cold. If you were sick last year and tested negative for COVID-19, you may very well have had RSV. But we’ve weathered that storm, right? Well, sort of.
Having RSV, or other respiratory infections, negatively impacts lung function in ways that linger. Coupled with other risk factors for poor lung function, such as low vitamin D levels, air pollution, or workplace chemicals, these are all excellent reasons to be proactive about lung health. If anyone in your family had a seasonal illness last year, here are a few essential nutrients that can help support robust lung health.
ANTIOXIDANT DEFENSE
Most of us are familiar with vitamin C for its immune-boosting properties, but it is also an essential nutrient for healthy lung function. Vitamin C protects the lungs by being a powerful antioxidant.
We take over 20,000 breaths a day, yet most of us take lung health for granted. Each inhalation delivers vital oxygen to every cell in the body, so if anything interferes with respiration, it grabs our attention immediately. If you have never given much thought to your respiratory health, there’s good reason to do so now.
Antioxidants neutralize free radicals – rogue electrons that damage our cells in a process akin to a sliced apple turning brown. How are these wayward electrons getting into our lungs? When we breathe in smoggy air or cigarette smoke, we expose our lungs to high levels of free radicals. Vitamin C can help counteract this damage and defend lung tissue by quenching free radicals. You can find vitamin C in foods such as citrus fruits, berries, bell peppers, and broccoli.
If you live in an area with poor air quality, upping your daily vitamin C intake is wise. The recommended daily intake of vitamin C for adults is 75–90 mg, but some studies indicate that higher doses are more beneficial. Research shows that taking at least 400 mg of vitamin C per day can help prevent oxidative damage to lung tissue and improve lung function in people with chronic respiratory health concerns.
Does Play a Role in Your Health?
Many of us would never consider our blood type a determining factor in health, but scientists are beginning to see specific tendencies relating to blood types. However, the scientific data reviewed considers mainly types O or A because types B and AB represent less than 15% of the population. WV found this data fascinating.
HEART: Type O enjoys a lower risk of heart disease. In fact, type O individuals may live longer because of their tendency toward better cardiovascular health.
NAC ATTACK
A less famous but equally important nutrient for lung function is N-acetyl cysteine (NAC). We can find this amino acid in foods like chicken, turkey, yogurt, and eggs, and it has multiple actions for respiratory health. Like vitamin C, NAC is a vital part of the body’s antioxidant defense system. As a free radical wrangler and precursor to glutathione – the body’s most important antioxidant – NAC provides lung protection from disorderly electrons directly and indirectly.
Preserving lung function is not just about fighting free radicals. NAC is also a mucolytic, meaning it helps break down mucus, making it easier to breathe. It also helps maintain a healthy inflammatory balance in the airways, which is vital for managing any respiratory condition. Finally, NAC helps support immune function in the lungs by boosting the production and activity of white blood cells. In people over 65 who take 600 mg twice daily, NAC reduces the frequency and severity of seasonal viral illness symptoms.
In addition to nutritional support, regular exercise helps keep your lungs in tip-top shape for the millions of breaths you will take this year and every year to come.
BRAIN: Type AB shows a higher risk of stroke and relatively more risk of developing memory problems.
CIRCULATION: Type O shows less risk of developing deep-vein blood clots.
DIABETES: Both blood types A and B have a higher likelihood of developing type 2 diabetes.
DIGESTIVE SYSTEM: Type O has been shown to have a higher risk of peptic ulcers. Type A and, to a lesser extent, type B show a greater propensity for developing stomach problems because of higher rates of H. pylori infection.
INFECTION: The parasite that causes malaria has difficulty attaching itself to type O blood cells, providing some protection against the disease.
FERTILITY: Type O has a greater likelihood of having difficulty conceiving.
STRESS: Type A people have more difficulty managing stress because of naturally higher levels of blood cortisol.
It is fascinating to think that our blood type may positively or negatively affect our health, but we must collect more research and data to prove this hypothesis.
for
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Health
BY STEPHANIE RUBINO, NDYou can also eat healthy on a budget with these tips: DON’T THROW OUT LEFTOVERS: Turn leftovers into new meals or store them in the freezer for another time to decrease food waste.
DISCOVER YOUR GREEN THUMB: Grow your own food to help reduce grocery purchases and improve access to food grown seasonally.
Make nutritious and economical
FOOD CHOICES
Shocked by your recent grocery bill? Food prices continue to climb, and food insecurity has serious health implications for all of us. Healthy food access and consumption are essential and should not be compromised.
ONE OF THE FIRST STEPS TO EATING WELL WHILE PROTECTING YOUR WALLET IS MEAL PLANNING.
This helps you create a focused grocery list and search for deals that allow you to save. There are useful phone apps that can help you shop for sales and compare store prices. Have you ever been told not to shop when hungry? It’s true! Research has shown that hunger can influence what a person buys, including non-food items.
RadiantBUY FROZEN FRUITS AND VEGETABLES: Healthy and convenient, frozen fruits and vegetables are full of nutrients and easily accessible. When purchasing fresh produce, select long-lasting items, such as apples, carrots, beets, and potatoes.
| STOCK UP ON LONG-SHELF-LIFE FOODS: Nut butters, beans, canned fish, and whole grains can be purchased in bulk and last a long time when stored properly.
Prevent nutrient deficiencies with FUNDAMENTAL SUPPLEMENTS
The best possible source of vitamins and minerals is a healthy diet that limits processed food, but diets alone do not always provide enough of the nutrients we need. When faced with nutrient deficiencies, nutritional supplements can help, but are they worth the investment when on a strict budget? Supplements can vary in
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cost, so search for ones that are affordable and provide the most benefit for your family.
Here are a few examples:
VITAMIN D: Many countries report a high occurrence of low vitamin D levels. Vitamin D supplements can help prevent deficiency, maintain immune function, and support bones and teeth. And the best part is that these supplements are inexpensive.
MAGNESIUM: Unfortunately, a high percentage of North Americans do not consume the recommended daily magnesium amounts. Magnesium is an important mineral for normal growth and development as well as proper muscle and nerve function. Supplements provide a cost-effective solution to preventing potential deficiencies caused by stress and poor food choices.
Engage in low-cost EXERCISE ROUTINES
Regular physical movement helps improve mood, enhance quality of life, reduce anxiety, manage blood sugar and body weight, and support cardiovascular health. Expensive gym memberships and costly equipment are not required to achieve your fitness goals and promote your physical and mental health.
Low-cost exercise routines are accessible and can include:
| FOLLOWING ONLINE EXERCISE VIDEOS OR FITNESS APPS that target various fitness levels
| USING LOW-COST GEAR, such as resistance bands, dumbbells, and jump ropes
| CONNECTING WITH NATURE by walking, running, or biking outdoors
| USING OUTDOOR EXERCISE EQUIPMENT at your local park
Manage stress and PREVENT BURNOUT
Higher inflation and increased financial limitations are sources of stress for many adults. When left unaddressed, chronic stress can affect your physical, mental, and emotional health, leading to difficulty concentrating, headaches, muscle tension, fatigue, moodiness, changes in eating habits, and social withdrawal. Beat stress and prevent burnout with these inexpensive strategies:
| Consume healthy protein and fats, whole grains, and a rainbow of fruits and vegetables
| Stay hydrated with water and limit caffeine and alcohol intake
| Replenish nutrients commonly depleted during stress, such as vitamin C, magnesium, and B vitamins
| Get 7–9 hours of restful sleep each night
| Move, laugh, and breathe
Can you maintain your best health while facing increased financial limitations? Achieving optimum health does not have to be expensive. In fact, the greatest costs come when we neglect it. Affordable strategies to support energy, improve mood, and manage stress are essential to help us stay strong during these uncertain times.
RED WINE Boosts Bacterial Diversity of the Gut Biome
Is it wishful thinking to assume that moderate drinking of wine could ever be deemed truly healthy? While there have been studies showing that the chemical makeup of fermented grapes, especially red ones, can reduce cholesterol, improve heart health, and slow endometriosis progression in women, there are also connections to depression, breast cancer, and of course, alcoholism. But what about its effect on the gut? It’s a mixed picture, scientists say. When used wisely, wine can provide some excellent health benefits in your gut.
The polyphenols in red wine can improve gut health by bolstering the biome – the collection of microbes –that affect not just digestion, but the diseases we develop or avoid, and maybe even our moods and mental health. Mind you, wine consumption in some can lead to indigestion, inflammation, nausea, and bacterial overgrowth in the small intestine caused by wine’s antioxidants. But for others, who consume
it in moderation, wine can contribute to healthy diversity in the gut biome. Of note, scientists say you don’t have to be a regular wine drinker to enjoy the bacterial benefits. A little, it seems, can do a lot.
To maximize the positive impact of a relaxing glass of wine and minimize the potential negatives:
• Choose low-sugar or no-sugar-added wines to limit inflammation
• Focus on red wines, which tend to be drier, to reduce the risk of obesity and heart disease associated with sweeter wines
Above all, drinking wine is a choice. You can eat fruit and nuts to get beneficial polyphenols. However, if you find drinking wine pleasurable and experience no adverse side effects, one glass every two weeks will favor the gut biome. Cheers!
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BY KARLENE KARST, B Sc
Did you know that omega-3 fatty acids are essential nutrients (meaning your body doesn’t make them), so you must obtain them from your diet? We need omega-3 for healthy skin, hair, nails, joints, hormones, heart, and brain; yes, every part of the body requires omega-3s for optimal function and the production of antiinflammatory hormones. The question is, are you getting your omega-3s every day?
Omega-3s are in plant foods, such as nuts, seeds, and leafy green vegetables. However, the ultimate source of long-chain EPA/DHA omega-3s is fatty fish like sardines, anchovies, mackerel, and salmon. Ensure you include daily sources of these beautiful fats. For example, add a scoop of seeds like chia, hemp, or flax seeds to your morning cereal or smoothie. At least two times per week, enjoy a serving of wild-caught salmon.
But because of daily stressors, exposure to free radicals and toxins, not to mention our inability to metabolize these fats from the diet, research has shown that our bodies require even more omega-3s than we can get from our food.
Oxidative Stress
Oxidative stress (free radicals) is one of the most significant factors in the development of chronic disease. The body does naturally produce some free radicals as part of normal cell functioning; however, too many can lead to oxidative stress, which is harmful to health. Every day we are exposed to toxins and free radicals through our diet (processed food, alcohol, smoking) as well as the environment from pollution, radiation, pesticides, and chemicals found in everyday household products like soaps, creams, and cleaning solutions. New research has shown that daily mental stressors can lead to increased oxidative stress as well.
Our body has several natural systems in place to combat this free radical cell damage, particularly through the production of antioxidants. We can increase antioxidants from certain fruits, vegetables, and other natural compounds such as turmeric and ginger. However, this is often not enough, and therefore supplementation with additional daily antioxidants can be incredibly beneficial to balance the free radicals and decrease oxidative stress. The long-term impact of excessive oxidative stress can cause cancers, damage to brain, eye, nervous system, joint, and heart health, and accelerated aging.
50x 65x 10x
Astaxanthin
Mother nature gives us plenty of opportunities to reap the benefits of her bounty. A form of microalgae, known as Haematococcus pluvialis or astaxanthin, is the richest source of a vibrant deep-red carotenoid pigment found primarily in marine life. When it is consumed by salmon, lobster, shrimp, krill, and other sea life, the intense red pigmentation results in these animals’ red or pink flesh. Astaxanthin is absolutely essential to the survival of these organisms. Astaxanthin is 65 times stronger than vitamin C, 50 times more powerful than beta-carotene, and 10 times more powerful than vitamin E, with more than 50 studies showing its benefits in relation to oxidative disease. Research also shows the combined benefits of omega-3 and astaxanthin to help combat oxidative stress.
Nature offers the best first line of defense for overall health and wellness. Vibrant, colorful, nutrient-dense, whole, real foods can protect your body from daily stressors and environmental damage. In addition, supplementing with omega-3 fatty acids and astaxanthin as a very potent combination can fight inflammation and improve heart health.
Astaxanthin is 65 times stronger than vitamin C
50 times more powerful than beta-carotene
10 times more powerful than vitamin E
WHAT’S MOST IMPORTANT TO YOU?
Clean, safe, contaminant-free, non-GMO vitamins, minerals, and supplements? 100% of the population agrees with you.
ISURA® is an independent, not-for-profit organization for natural health supplement- and food-product verification and certification. ISURA tests supplements for over 800 contaminants, including pesticides, heavy metals, and solvents. It also does genetic testing to prove there are no GMOs, and more.
Look for the ISURA logo
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Taurine Could It Really Slow Aging?
BY KAREN JENSEN, ND
Taurine is dominating the news media as the elixir of life and fountain of youth, so I wanted to share more about this wonder amino acid.
Taurine is a semi-essential amino acid typically found in high concentrations in humans, and prevalent in youth. But as a person ages, taurine levels decline. Supplementing with taurine reverses this decline, and preliminary animal studies show that taurine could be the key to living a longer and healthier life. Taurine is in meats, fish, dairy, and some energy drinks. Besides living longer, animals supplemented with taurine scored better on almost every parameter, including improved muscle strength and endurance, stronger bones, increased energy, improved glucose homeostasis, and fewer signs of depression or anxietylike behaviors. Taurine slows vital markers of aging, such as increased DNA damage, telomerase deficiency, impaired mitochondrial function, and cellular aging. Sounds pretty good, right? Well, we think so; however, aging is an inevitable multifactorial process associated with physiological changes in every cell in the body.
But supplements such as taurine can and will help keep cells healthier and functioning more efficiently as we age.
Benefits of taurine
Promotes mitochondrial health. Mitochondria are tiny organelles inside cells that release energy from food, and are the cell’s powerhouses. Compromised mitochondrial function, because of oxidative stress, leads to an elevated level of reactive oxygen species (ROS) that damage fats, proteins, and DNA in the body, resulting in many pathologies. A variety of factors, including poor nutrition and toxic chemicals in our food and environment, causes mitochondrial dysfunction. Taurine protects mitochondria from ROS and cellular damage.
Protects the brain from various neurological disorders. In one animal study, taurine was added to drinking water for six weeks; it was shown to improve cognitive impairment and demonstrated neuroprotective properties against many forms of dementia. In addition, taurine has shown some ameliorating effects against stroke, epilepsy, and diabetic neuropathy, and protects against injuries and toxicities of the nervous system.
Prevents inflammatory conditions. Research consistently confirms that most chronic diseases have inflammation as an underlying contributing factor. The more one can do to minimize inflammation, the better. Nutrients such as curcumin, omega-3s, bromelain, and boswellia have anti-inflammatory properties. Recent studies show we can add taurine to this list to help prevent inflammatory disease.
Helps prevent congestive heart failure. The discovery that taurine is an effective therapy against congestive heart failure has led to the study of taurine as a therapeutic agent against other disease conditions. In Japan, taurine is used to treat congestive heart failure, and it shows promise in treating diseases of muscle, the central nervous system, and the cardiovascular system.
According to some studies, taurine possesses antidepressant and anxiolytic activities.
The studies are new but promising. Supplementing your diet with taurine will improve muscle strength, keep your bones strong, improve energy levels, and might be the twentieth-century fountain of youth.
Oral Contraceptives and HAIR
BY MARITA SCHAUCH, NDThe side effects of oral contraceptives are a big concern for women, with many experiencing hormonal imbalances that produce unwanted headaches, weight gain, mood swings, brain fog, and low libido, to name a few. However, the effect of oral contraceptives on hair loss is rarely discussed, but many women see changes in hair shedding when beginning, stopping, or using birth control pills long-term because hormones influence the hair’s growth cycle.
HOW ORAL CONTRACEPTIVES IMPACT HAIR SHEDDING
Oral birth control prevents pregnancy by delivering elevated levels of estrogen and progesterone, tricking the body into thinking it is already pregnant. The body then responds by stopping the normal menstrual cycle and the release of an egg (ovulation). Changes also occur in the cervical mucus, making it thicker to keep the sperm from reaching the egg.
Our hair typically goes through phases of shedding and growth, and increased
estrogen and progesterone levels can slow these cycles. This is the same phenomenon that can cause hair loss in pregnancy. Progestin, a synthetic progesterone found in many birth control pills, is one of the main culprits of hair loss for women. This hormone has androgenic activity, which means it acts similarly to male hormones that contribute to the negative effects of hair loss and thinning.
As mentioned above, hair generally grows in cycles. “Anagen” is the active phase when your hair grows from its follicles. “Catagen” is the transitional stage when
your hair growth stops, and “telogen” is the resting phase. During the telogen phase, hair does not grow. Between 25 and 100 hairs are shed daily in this phase. With the above hormonal activity from birth control, some women may experience their hair being stuck in the “shedding” phase for longer than normal, leading to increased hair thinning and little-to-no regrowth. This form of hair loss is called telogen effluvium. Plus, if there is a genetic predisposition to age-related baldness or hair thinning, this can speed up the process..
OTHER OPTIONS IF YOU EXPERIENCE HAIR LOSS RELATED TO ORAL CONTRACEPTIVES?
There are other contraceptive options, so you must decide whether oral birth control is the best choice for you or if the cons outweigh the pros.
FERTILITY AWARENESS OR CONDOMS
Some women may consider nonhormonal options, such as fertility awareness, where body signals such as basal body temperature and cervical
Nutrient depletion and hair loss
Another factor in hair loss related to oral contraceptives is the depletion of certain core nutrients associated with hair growth. These vitamins and minerals are all depleted by birth control use.
B VITAMINS are responsible for strengthening hair follicles and stimulating hair growth.
B12 is vital in strengthening hair shafts, which prevents breakage and helps provide adequate levels of oxygen to reach the follicles. This helps stimulate the regeneration of lost hair strands.
FOLIC ACID (B9) is crucial for developing new cells in the body, and deficiencies can impact the ability to generate new hair strands.
VITAMIN C helps stimulate collagen production, which is crucial for hair regrowth.
VITAMIN D deficiency has revealed a link to the autoimmune condition alopecia areata.
VITAMIN E’s antioxidant qualities are essential for scalp health and hair growth. It works by blocking oxidative stress that can cause hair follicle cells to break down.
SELENIUM is a vital mineral in thyroid health that produces thyroid hormones and is crucial to hair growth.
ZINC is essential in hormone production and regulation. It also helps with immune health, affecting hair shedding and regrowth.
mucus are used to track ovulation and avoid pregnancy. Switching to condoms as a method of contraception can also help with the unwanted side effects of birth control pills.
Consider supplementing with the nutrients listed above to rebalance and restart your hair’s growth phase. In addition, eat plenty of protein and take omega-3s to support healthy hair. An iron deficiency will also impact hair growth and the strength of hair follicles.
Stress management is also important because the stress hormone cortisol harms hair growth.
highly devastating for both men and women, but it can be especially difficult for women. However, with a healthy balanced diet, stress management, and hormone balance, this type of hair loss can be corrected.
THE STORY OF NATURAL FACTORS High-Quality, Sustainable Fish Oils
In Alaska’s pristine Prince William Sound, we’re making a huge difference.
Our oil refining production plant is only processing sustainable fish, harvested under strict conservation guidelines set by one of the world’s leading ocean stewards: Alaska’s Fish and Game Department. Our process ensures no endangered species are ever used!
Our 100% wild Alaskan salmon oil contains the full spectrum of 17 active fatty acids, including omega-5, 6, 7, 8, and 9 – plus the powerful antioxidant astaxanthin and vitamin D.
Those nutrients are doubly protected by our breakthrough Enteripure® softgel technology, which ensures better absorption in your body – and no fishy aftertaste!
With Natural Factors, you can have confidence that you’re buying the cleanest, highest quality omega-3 oils. Why?
Our omega-3 oil concentrates are molecularly distilled to remove all impurities while preserving the sensitive nutrients. ISURA® then uses the most sophisticated testing available to screen for over 800 contaminants, including heavy metals, PCBs, glyphosate, and radiation. ISURA’s rigorous testing is guaranteed to meet or exceed the world’s most stringent fish oil standards!
And because Natural Factors owns the production facilities, we oversee every aspect of production, from ocean to oil, and from softgel to bottle. So you can have complete confidence that you’re buying the cleanest, highest quality omega-3 oils on the market.
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Most men and some women don’t feel comfortable talking about their health and find it even harder to talk about sexual concerns. In men, prostate dysfunction can begin as early as 25 years, with increased risks in men over 50. When the prostate function starts to change, it can lead to problems such as benign prostatic hyperplasia (BPH), reduced sex drive, lack of sexual satisfaction, and erectile dysfunction (ED).
There are several causes for male hormone problems, including smoking, aging, anxiety, depression, diet, vascular problems, diabetes, medications, and obesity. However, one of the biggest stressors we face in our world is the ever-increasing load of toxins we are exposed to on a daily basis. The male and female reproductive systems are very susceptible to the harmful effects of environmental toxins.
Many of these toxic chemicals are commonly referred to as endocrine-disrupting chemicals (EDCs) because they interfere with hormone balance by mimicking hormonal activity. EDCs cause increased estrogen and lower testosterone or progesterone –referred to as “estrogen dominance.” Symptoms in men include man boobs, balding, weight gain, especially around the middle, fatigue, brain fog, ED, low libido, and BPH.
Testosterone is the main sex hormone in men that also contributes to a variety of functions in both sexes, including physical strength, brain function, bone density, and cardiovascular health. In the last 50 years, research has identified a trend of declining testosterone in men and a rise in related health conditions.
Studies show phthalates and bisphenol-A (BPA), common EDCs we are exposed to daily, are negatively associated with testosterone levels in several key populations, including boys ages 6–12, and men and women ages 40–60. These toxic chemicals negatively impact reproductive development and impair sexual function, libido, energy, sperm quality and quantity, cognitive function, and bone health.
Low libido can lead to a vicious cycle of physical and emotional side effects. For example, low self-esteem may cause anxiety about sexual performance, which can lead to issues with ED and reduced sexual desire.
Erectile dysfunction (ED) is one of the most prevalent chronic conditions that negatively affects quality of life in men and their partners. It is estimated that ED will affect over 300 million men globally by 2025, including an exceptionally high prevalence in younger men. Significantly, a higher estrogen-to-testosterone ratio is found in men with ED.
BHP has also been found to be associated with higher estrogen levels in men and can cause disruptive bladder problems.
THE GOOD NEWS
There are natural supplements that support male and female hormone production and prevent the negative effects of EDCs. Maca is used to improve the body’s resistance to mental and physical stress. Historically, maca has been used to address low energy, vitality, fertility, and libido. Both men and women can use maca to support sexual health. In a 12-week, placebo-controlled trial, men ages 21–56 were supplemented with either 1.5 g or 3 g of maca per day. After eight weeks, sexual desire was found to improve significantly and independently of their hormone levels. Herbs, such as tongkat ali, Epimedium grandiflorum, and damiana, have been shown to increase testosterone levels and libido. Tongkat ali, also known as Malaysian ginseng, is well-documented for helping to increase testosterone levels. In a clinical study, physically active male and female seniors were supplemented with 400 mg of tongkat ali extract per day for five weeks. Supplementation benefited both men and women, with significant increases in total and free testosterone levels as well as muscle strength.
Epimedium grandiflorum is used as an aphrodisiac, and in preliminary studies, it was shown to help with ED by increasing blood flow and relaxing smooth muscle tissue. Damiana has been used historically as a natural aphrodisiac and has a pro-sexual effect, which can benefit individuals with ED.
KSM-66 Ashwagandha has the highest concentration of ashwagandha root. Ashwagandha has demonstrated benefits for stress and enhancement of energy, endurance, and sexual function in men. In an eight-week, randomized study, men who received 300 mg of KSM-66 twice daily had significantly greater increases in testosterone levels and muscle size and strength, compared to the placebo group.
WomenSense® EstroSense® contains ingredients that balance hormones and help prevent estrogen dominance in both men and women.
Surveys show that the most prevalent sexual concern for women is low desire, and for men is erectile difficulties. Although these concerns are vastly different, men and women can help support their libido by using
It is estimated that ED will affect over 300 million men globally by 2025, including an exceptionally high prevalence in younger men.
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EATING HEALTHY, BUT STILL feeling worn out?
OUR MODERN WORLD GIVES US PLENTY OF OPPORTUNITIES TO FEEL WEIGHED DOWN, WORN OUT, AND CONTINUALLY SEARCHING FOR A BOOST TO OUR ENERGY AND MORALE. BY CHOOSING OUR DAILY FOOD INTAKE CAREFULLY, WE CAN GIVE OURSELVES THE BEST SHOT AT FEELING GOOD ALL DAY LONG.
AVOID ADDED SUGARS. They give you a boost, but your mood crashes when the sugar surge in your bloodstream drops precipitously. Worse, you’re left craving more sugar! Tip: Some so-called healthy convenience foods (think instant oatmeal or vanilla almond milk) are big offenders when it comes to sugar content.
BULK UP YOUR “HEALTHY” LUNCH. Low-cal offerings of just salad or vegetables won’t get you through the afternoon, and you’ll start snacking on some unhealthy, easy-to-grab items. Add protein to your lunch for slow-burning energy. Think lean meat, but there are many vegetarian options, such as nuts, chickpeas, quinoa, or beans.
CONSIDER THE POSSIBILITY OF DAIRY INTOLERANCE. Are you feeling unusually fatigued after eating yogurt or cheese? You could be developing an immune reaction to the proteins in dairy (casein and whey). Such intolerances increase with age.
EASE UP ON EVENING WINE OR COCKTAILS.
One glass can help you wind down for bed, but more can keep you up and cause you to toss and turn all night, especially in women. Also, interrupting REM sleep can result in being tired, feeling distracted, and unable to focus the next day.
Women’s Voice is delighted to introduce Chef Matiu, a genius culinary New Zealander, to our valued readers. Matiu enjoys learning about di erent foods and cultures, and in the kitchen, he uses his creativity to prepare delectable meals that burst with avor using seasonal ingredients. He is a self-taught chef, tradesman, dad, husband, and enthusiast of delicious cuisine designed to nourish valued relationships with family and friends. Please enjoy this tasty Mediterranean meal Chef Matiu created for a family of four for under $25.
Kabob Koobideh (Servings: 4)
1¼ lb organic ground beef
½ red onion, grated (squeeze out liquid)
1 Tbsp sumac
1 tsp cumin
1 egg
1 handful parsley, chopped (2 Tbsp dried)
½ tsp sea salt, and pepper to taste
Directions: Soak 10 wooden skewers in water for 15–20 minutes. Preheat the barbecue to 400 degrees. Combine all ingredients in a medium-sized bowl. Mix well. Make six kabobs. Shape each around 2 skewers, 1-inch wide. Refrigerate skewers on a pan, covered. Prepare salads, tzatziki, and bread. When ready to eat, grill skewers 10–12 minutes, flip to brown.
M t
Chef Matiu
The Northern Kiwi
1 cup fresh dill, chopped, add 2 cups chopped mini cucumbers, 1⁄8 of a red onion, sliced thin. Dressing: 1 tsp sumac, ¼ tsp ground pepper, ½ tsp sea salt, 1½ Tbsp extra virgin olive oil, and 1 Tbsp red wine vinegar. Mix and enjoy.
Sumac is a flavorful spice used in many cuisines. It is made from the dried berries of the sumac plant and has a tangy, acidic taste with hints of citrus and salt. Look for sumac at your local Persian or Middle Eastern grocer.
Tomato Salad with Balsamic Drizzle
3 cups cherry tomatoes, cut in quarters, add handful fresh parsley. Dressing: ½ tsp sea salt, ¼ tsp pepper, 2 tsp balsamic vinegar, and 1 Tbsp extra virgin olive oil. Mix and serve.
Tzatziki
1 cup plain yogurt
1 clove garlic, minced
1 mini cucumber, grated Add chopped dill, ½ lemon, juiced, ½ tsp sea salt, and ¼ tsp pepper. Mix and use for dipping.
Yeast-Free Flatbread
2 cups flour
½ tsp sea salt
3½ Tbsp unsalted butter
¾ cup milk (dairy or plant
read is salt, butter, and milk in a medium-sized bowl.
Directions: Combine butter and milk over heat until butter is melted. Add in the flour, salt, butter, and milk in a medium-sized bowl. Knead mixture for 2 minutes on a floured surface. Cover for 30 minutes at room temperature. Cut dough into 6 portions, roll into balls, and flatten into 8-inch rounds. Heat oil in a non-stick pan over high heat. Cook for 1–1½ minutes until golden, and flip for another 45 seconds until both sides are pu ed up with golden brown patches. Keep wrapped in a tea towel to serve warm. Optional: Brush with butter, garlic, and olive oil.
“Memorable conversations and the happiest moments in our life often happen when we gather for a meal.” – Chef Matiu
The powerhouse of energy and life-long vibrancy
What are mitochondria?
They are like very tiny powerplants that produce energy in every living cell in our bodies. On average, every cell has 1,500 mitochondria. It’s been said that they produce, gram for gram, 10,000–50,000 times more energy than the sun!
How do we spark mitochondria?
We literally would not survive without mitochondria. They convert our food into energy, so that every other function of our body can occur as it needs to. As we age,
our ability to create healthy mitochondria to support our energy demands diminishes. Because 90% of our cellular energy is produced by mitochondria, we need these powerplants for overall health.
Rejuvenate your life!
The RegenerLife® formulas help ignite mitochondria to produce energy.
