The genius behind
bye bye plastic bags
sisters
l e d b n a a s i I t a Mel WOMEN
Supporting WOMEN
during crisis BY STEPHANIE RUBINO, ND
PREPARE Your Child for Victory at School
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BY KATE RHÉAUME, ND
PILL FATIGUE?
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WHEN LIFE GETS TOUGH
WOMEN
are hit the hardest BY MARITA SCHAUCH, ND
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Melati & Isabel
Change Makers for Planet Earth
12
Photo: Erik Ginanjar Nugraha
36
9
Women Supporting Women During Crisis
NAC – A Powerful Addition to Daily Health and Wellness – by Karen Jensen, ND
18 Prepare Your Child for Victory at School
24 When Life Gets Tough – Women Are Hit the Hardest – by Marita Schauch, ND
– by Kate Rhéaume, ND
21 Is My Morning Fitness Routine Causing Weight Gain?
28 I Don’t Like Smoothies – Confessions of a Protein Powder Fan
– by Stephanie Rubino, ND
39 Omega-3s – The Building Blocks of Health and Wellness
– by Karlene Karst, BSc Nutrition
– by Kate Rhéaume, ND
41
32
Timed-Release Natural Support for Mood
– by Jennifer Brix, ND
How My Patients Taught Me Patience – by Jennifer Brix, ND
– by Marita Schauch, ND
45 Pill Fatigue
– by Stephanie Rubino, ND
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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.
KAREN JENSEN, ND
MARITA SCHAUCH, 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 author or co-author of seven books, her most recent is Women's Health Matters: The Influence of Gender on Disease.
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.
KARLENE KARST, BSc Nutrition
JENNIFER BRIX, ND
Karlene Karst holds a BSc in Nutrition and is an expert in natural health and wellness. Karlene is the author of several books, and is an upbeat, knowledgeable TV personality and spokesperson appearing on the cover of magazines and TV shows including The Marilyn Denis Show, CTV Morning Live, Global Morning News, and Breakfast TV.
Dr. Jennifer Brix is a licensed naturopathic doctor. She earned a Bachelor of Science in Biology with distinction from the University of Victoria and completed her professional training at the Boucher Institute of Naturopathic Medicine in New Westminster, BC.
KATE RHÉAUME, ND
ARYA SHARMA, MD/PhD
Dr. Kate Rhéaume graduated from McMaster University and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002. She followed with a two-year residency during which she taught classes and supervised at various teaching clinics.
Dr. Arya Sharma, MD/PhD, FRCPC, is Professor of Medicine and holds the Alberta Health Services Chair in Obesity Research and Management at the University of Alberta. He founded and is currently Scientific Director of the Canadian Obesity Network and Past-President of the Canadian Association of Bariatric Physicians and Surgeons.
JULIE REIL, MD
STEPHANIE RUBINO, ND
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.
Dr. Stephanie Rubino is a licensed naturopathic doctor who completed her professional training at the Canadian College of Naturopathic Medicine. In addition to her clinical practice, she educates the public and other health professionals about a range of health and wellness topics, and the safe use of natural health products.
GAETANO MORELLO, ND
MICHAEL LYON, MD
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.
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.
Editor: Nancy Cheeseman Editorial Assistants: Brinda Navjee, Joy Yagi Art Direction: Stephen Rank, Beata Stolarska Graphic Designers: Celia Bowes, Rut Shapira, Jasper Van Meurs, Jessica Ranallo, Mark Cawker PUBLISHED QUARTERLY BY Women’s Voice Magazine 104–3686 Bonneville Place Burnaby, BC V3N 4T6
ADVERTISING POLICY
• KAREN JENSEN, ND
Only products exclusively distributed to natural health food stores will be advertised in this magazine.
• KARLENE KARST, BSc Nutrition
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
For general inquiries, please email us at info@womensvoice.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®
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LET’S BE FRIENDS!
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• KATE RHÉAUME, ND • JULIE REIL, MD • GAETANO MORELLO, ND • MARITA SCHAUCH, ND • JENNIFER BRIX, ND • ARYA SHARMA, MD/PhD • STEPHANIE RUBINO, ND • MICHAEL LYON, MD
Cover Photo: World of Me Marie
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Essential Natural Health Stores – create a resilient food system EXCELLENT REASONS to support local essential natural health stores.
T
he story of the century in food production has been consolidation – bigger farms that produce more food as cheap as possible. It’s a system that has many problems for the quality of our food and its impact on the environment, but this system works – until it doesn’t. And given the challenges of 2020, right now, it doesn’t. When the pandemic hit the workforces of large farms, ranches, and food-processing facilities, it has become clear that this system emptied our grocery shelves, and fast. Having many small farming operations would be better for the North American economy than a few large ones. A broader-based system of production spreads out the impact and allows production to bounce back quickly. What’s more, networks of small farmers produce higher quality, fresher food. They can serve local or regional markets without using large quantities of fossil fuels to ship their products long distances, so less of a carbon footprint.
production for quality and energy are now renewing their calls for decentralizing food production by emphasizing food security. We wouldn’t have producers euthanizing their herds for lack of a place to process the meat, and consumers suffering shortages, if the system were localized to be made more resilient. To date, however, North America has taken the opposite approach. This approach ensures a future shock will again disrupt the system by which we move food from the farm or ranch to the kitchen table. The most important tip we have to help offset consolidation – buy local and support essential natural health stores. These stores are not just places to shop; they shape strong, healthy communities across the United States.
• Local organic fresh vegetables, beef, chicken, and eggs all at fair, reasonable prices. • A wide selection of gluten-free, allergy-free, non-GMO, and vegetarian options. • A full variety of dietary supplements and herbal remedies for a holistic approach to wellness. • Promote a cleaner environment with a reduced carbon footprint. • Support local farmers, food security, and employ people in your community. • Vital to the health and wellness of your community. • Local businesses shape and secure healthy cities across the United States. • Staff are knowledgeable and provide a wealth of education.
Small farmers and ranchers who have long championed a return to more localized
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NAC POWERFUL A
ADDITION TO DAILY HEALTH AND WELLNESS BY KAREN JENSEN, ND
Over the past decade, there has been an explosion of data regarding N-acetylcysteine (NAC) biological activities, including antioxidant, anti-inflammatory, and antimicrobial activities. NAC has been used as a drug since the 1960s, in hospitals as an antidote to acetaminophen (TylenolÂŽ) overdose, and is also on the World Health Organization (WHO) Model List of Essential Medicines. Fast forward 40 years and NAC can be found in natural health food stores across North America, sold as a dietary supplement.
Supplementation with NAC has been shown to increase levels of glutathione (GSH), the body’s major antioxidant, and NAC has been found to have better bioavailability than glutathione. The depletion of both GSH and NAC leads to increased oxidative stress (an imbalance between reactive oxygen species production, also known as free radicals and antioxidant defense). This imbalance is characteristic in many conditions, including heart disease, insulin resistance, diabetes, diabetic neuropathy, neurodegenerative disease, hypertension, asthma, influenza, obesity, ischemic heart disease, and more.
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More recently, the therapeutic potential of NAC is beginning to turn psychiatry on its head. Studies have shown increased benefits for psychiatric disorders, including substance abuse, depression, anxiety, schizophrenia, Alzheimer’s, autism, and bipolar disorders. According to the American Family Physician: N-Acetylcysteine: Multiple Clinical Applications, other applications for NAC supplementation supported by scientific evidence and used by some doctors, include the prevention of chronic obstructive pulmonary disease (COPD) exacerbation, attenuation of influenza-virus symptoms, treatment of pulmonary fibrosis, and treatment of infertility in patients with polycystic ovary syndrome (PCOS).
FOR THIS ARTICLE, I AM FOCUSING ON TWO ESSENTIAL BENEFITS OF NAC: RESPIRATORY AND IMMUNE HEALTH.
Oxidative stress is linked to the myriad of pathologies mentioned above. However, oxidative stress also plays a vital role in the firstline immune response to foreign pathogens. It activates the release of inflammatory mediators (cytokines) to amplify the body’s response by activating other immune system cells. This aspect of the immune response is also known as the inflammatory response. Cysteine supply is significant for immune health because small variations strongly influence lymphocyte and other immune cell functions in cysteine levels. Clinical evidence for the use of NAC in acute viral respiratory tract infections is limited and, to date, relates only to small clinical trials. However, preliminary data suggest that NAC and its antioxidant properties may have a purpose for the therapy and prevention of acute viral and bacterial respiratory infections. The efficacy of NAC is likely to be viral strain dependent.
PATIENTS TAKING NAC EXPERIENCED A DECREASE IN THE DETERIORATION OF LUNG FUNCTION, AND THIS EFFECT WAS MOST PRONOUNCED IN PATIENTS OVER 50.
There is currently NO known proven treatment for COVID-19. However, there are several clinical trials in process, primarily on various medications and also some supplements, including the clinical trial “A study of N-acetylcysteine in patients with COVID-19 infection” listed on clinicaltrials.gov. This study will be completed in May 2021. There are additional clinical trials on NAC for other conditions, including the respiratory system’s treatment of diseases. 10
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Studies show NAC has a positive effect on the clinical course of COPD. An open-label study of 1,392 patients found that NAC reduced the thickness and stickiness of phlegm, cough severity, and improved ease of expectoration in 80, 74, and 71% of patients, respectively, after two months. The study also reported “marked improvements” in lung sounds, shortness of breath, cyanosis, and associated heart failure. In another large trial, patients taking NAC experienced a decrease in the deterioration of lung function, and this effect was most pronounced in patients over 50. Aging is caused by a continuous oxidation process in which the immune system is involved. The leukocyte function is generally a good health and longevity predictor, and NAC has been found to have beneficial effects on lymphocyte, neutrophil functions, and inflammation levels. Research has found that taking NAC for 2–4 months leads to the prolonged strengthening of the immune defenses in post-menopausal women and decreasing the probability of immune system-related diseases such as infections and aging.
Based on extensive research, potential benefits, and few or no side effects, it is time to bring back NAC and make it a part of your daily health and wellness program. At the current time, there is no known proven treatment for COVID-19, however research and clinical trials are ongoing.
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Changeformakers Planet Earth
Melati & Isabel BY MELATI & ISABEL WIJSEN
Can you imagine starting a nonprofit organization spanning 29 countries in your teens? Or, striking a blow against plastic pollution, by beginning a teen-powered beach cleanup that quickly leads to a nationwide ban of single-use bags?
Photo: Erik Ginanjar Nugraha
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Meet Melati Wijsen, 19, and her 17-year-old sister, Isabel. They hail from Bali, Indonesia, and after years of organizing on behalf of the environment, they consider themselves “full-time changemakers.” In 2013, the two sisters started an organization called Bye Bye Plastic Bags. Their goal was to protect their beautiful island home from the pollution of plastic bags abandoned in ditches, clogging waterways and rice fields, and blowing in the breeze. They were just 12 and 10 years old at the time. “We knew nothing of business plans,” recalls Melati. “There was no strategy, no plan. All we had was our pure passion and the vision of a plastic-bag-free home. We could see that there was something wrong with the way we were treating Mother Earth. Single-use plastic was ending up in places it shouldn’t.” At the time, some 40 other countries had already banned single-use plastic bags. Melati says she and her sister considered their country’s inaction a challenge. “We thought, wow, if 40 other countries can do that... come on, Bali! Come on, Indonesia, we can do it too!” The two sisters began speaking at events and gatherings throughout their community to raise awareness. They recruited friends to work at cleaning up, particularly hard-hit areas such as beaches. They offered educational workshops, too, but their first major event was a “Plastic Is Not Fantastic” festival. To the girls’ surprise, they were met with enthusiasm everywhere they went. Melati recalls, “People were saying ‘Finally! Let’s do it!’ People were so ready for this Change.”
the project and harnessed more youthful energy for making a difference. “Many of our friends from local and international schools all across Bali started to gather and campaign to make this vision a reality,” says Melati. “Eventually, without planning, we became the largest youth-led NGO (non-governmental organization) in the country.” Fast forward to June of 2019, when Melati and Isabel’s idea of a plastic-free environment became a reality – Bali outlawed single-use plastic bags. “Our team was so excited! We celebrated and jumped with joy the whole summer,” says Melati. “But there was also a moment when we realized our work was only just beginning.” Bye Bye Plastic Bags took a leading role in the education and implementation of Bali’s new bag ban. The ban included encouraging people to re-embrace older ways of doing things, such as using woven baskets to carry their goods or choosing banana leaves to wrap packages. But there remained a need for bags of some kind, and Melati made it her project to create a means of providing Bali shoppers with environmental alternatives. Even as she worked to graduate school a year early, Melati laid the groundwork for Mountain Mamas, a reusable bag-producing business, intended not only to fill a need for shoppers, but to create economic empowerment for women.
From that point on, Melati and Isabel quickly saw their young lives change. “It was so much fun, but also much work,” Melati remembers. Weekdays found them meeting with government officials. Clean up projects consumed their weekends. Instead of playing in their neighborhoods or scheduling activities with school friends, they networked to grow a group of young supporters that eventually covered Bali. Growth continued almost exponentially, as more teens talked up
“There was no strategy, no plan. ALL WE HAD WAS OUR PURE PASSION AND THE VISION OF A PLASTIC-BAGFREE HOME. We could see that there was something wrong with the way we were treating Mother Earth.”
Photo: Jenya Kadnikova
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“Change doesn’t always come easy, it does not come fast, and a lot of people need to be involved in making Change happen.”
Mountain Mamas is a social enterprise with a circular system. Paid by piece for their production, women in Bali mountains produce alternative bags made from what Melati calls “pre-loved materials.” When the bags sell through Mountain Mamas’ retail partners or online, 50% of the profit goes to the organization and the women’s communities to help fund health care, education, and waste management. Melati hopes that she and Isabel will be able to bring the Mountain Mamas concept to other regions of Indonesia. “This has always been important to my sister and me because we have always wanted to empower more young girls and women to have opportunities as we did.” They also enjoy seeing Bali’s commitment to using less plastic wherever they go. “We smile when we see women in the community gathering at the market with their alternative bags on their shoulders.” Just as Melati and Isabel have taken their ideas to Indonesia’s most remote islands by boat, they have also traveled by airplane to major cities such as New York, Tokyo, Stockholm, and Amsterdam. They have spoken to appreciative audiences worldwide via a TED Talk, and Melati even recently co-chaired the final session of the World Economic Forum’s Sustainable Development Impact Summit. She estimates that she and Isabel have reached over 75,000 students as they have formed 50 different leadership teams in 29 countries worldwide.
Photos: Erik Ginanjar Nugraha & Bye Bye Plastic Bags
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And what have these young women learned along the way? That organizing a group of people, even energetic young people, is no small task. It has required 100% of their energy, passion, ideas, and commitment Melati says, “Change doesn’t always come easy, it does not come fast, and a lot of people need to be involved in making Change happen. But one thing we know for sure now is that we are not alone. There are many amazing kids and young adults already on the frontlines of Change who want to be changemakers, but don’t know where to start.” So Melati and Isabel continue traveling to all corners of the world to share their experiences and advice, and inevitably, the question asked by teens they meet along the way is: How can we do what you do? Melati and Isabel have answered the question by creating a new project called YOUTHTOPIA. Its goal is to provide a virtual space where youth can come together, ignite their shared passions, and grow the skills necessary to send them into the world as changemakers themselves. The organization does this by creating short, peer-to-peer content aimed at sharing tips from experienced youth activists with those just getting started. “We know that our generation’s potential is there, and we know they are hungry for change,” Melati comments. “But until YOUTHTOPIA, the systems of support and guidance were not in place for young people to think and do things differently. How can we ever begin to motivate our generation to be part of the Change if we don’t empower them with the relevant skills, tools, and lessons?” Even those as young as 12, as she was when her journey began, can use their voice for Change. All they need, she says, is a community, a space in which to learn, and “a way to envision the accelerated path to Change we so urgently need to see in our world.” For more information Bye Bye Plastics IG @byebyeplasticbags Facebook: Bye Bye Plastic Bags byebyeplasticbags.org Youthtopia IG @youthtopia.world Facebook: Youthtopia youthtopia.world
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Prepare
Your Child for
Victory at School
BY KATE RHÉAUME, ND
Back to school may look different this year. For some, it may mean returning to a classroom, just like in September’s past. For others, it may be a virtual classroom or homeschooling, be it by choice or circumstance. Regardless of what the new school day looks like for your family, we do a few things at our house to help make learning as successful as possible, no matter where it happens. In addition to strategic breakfast, a few foundational nutrients help ensure a smooth school (and work) day.
PLUMMETING BLOOD SUGAR WILL TRIGGER A SURGE OF ADRENALIN that can unleash restlessness and a need to fidget.
START THE DAY WITH PROTEIN Standard breakfast fare such as cereal, bagels, muffins, waffles, etc. is typically lacking in protein. The amino acids from protein are building blocks for neurotransmitters that are central to brain function. Just as importantly, protein, along with fat and fiber, help stabilize blood sugar. When blood sugar is not up and down all day, attention span and concentration 18
WOMENSVOICEMAGAZINE.COM
tend to follow. Plummeting blood sugar will trigger a surge of adrenalin that can unleash restlessness and a need to fidget. Eggs, Greek yogurt (sans sugar), or a scoop of protein powder into oatmeal can set everyone up for success for the rest of the day. Check out my article “I don’t like smoothies: confessions of a protein powder fan” for more ideas on convenient, protein-packed breakfasts.
OMEGA-3 Omega essential fatty acids are genuinely brain food. These healthy fats are critical for optimal brain development during pregnancy and early childhood. They remain crucial throughout life for healthy mood balance, cardiovascular health, and more. Studies show improvements in learning ability, memory, reading, spelling, and behavior in school-age kids whose diets were fortified with omega-3. Benefits are even more pronounced in children with pre-existing learning difficulties. Omega-3 supplements also appear to improve kids’ sleep quality and quantity, which is another factor in a successful school day. When it comes to shopping, be wary of omega-3 supplements for kids, or grown-ups, in gummy form. Although these are popular and seem convenient, the large size of the omega-3 molecule makes it difficult to get much into the candy-like delivery system, so you may end up ingesting more sugar than healthy fat. For the same reason, the fish oil in soft gelatin capsule delivery systems – while often an excellent choice for adults – can be too large for kids to swallow. Your best bet is finding a tasty liquid form that the whole family enjoys. We rotate between a couple of favorites that are yummy enough to get drizzled onto yogurt or into a smoothie.
Although these are popular and seem convenient, the large size of the omega-3 molecule makes it DIFFICULT TO GET MUCH INTO THE CANDY-LIKE delivery system, so you may end up INGESTING MORE SUGAR than healthy fat.
L-THEANINE An amino acid found in green tea, L-theanine is responsible for the zen-like buzz you get from a high-quality matcha beverage. L-theanine promotes calm focus by turning the brain’s dial towards alpha waves, which predominate during meditation or the “flow state.” Of course, green tea also contains caffeine, which the teacher might not appreciate. Fortunately, L-theanine is available on its own, sans stimulants, in capsules or chewable tablets. Research in adults shows that L-theanine is an effective anxiety reliever, which is a growing problem among children and can impact learning. Clinical studies in school-aged kids confirm this nutrient is very safe,
even in fairly high doses. A typical dose would be 50–100 mg before school, and that can be repeated after school and/or at bedtime.
MAGNESIUM In 2011, experts at Psychology Today crowned magnesium “The Original Chill Pill” – a well-deserved title. Often described as the anti-stress mineral, magnesium is famous for relieving muscle cramps and twitches, soothing restlessness, and simply helping to stay relaxed.
The importance of magnesium for kids doesn’t get nearly enough attention. Kids aged 9–13 require a respectable 240 mg of the nutrient daily, which can be tricky to achieve through diet alone. To bridge the magnesium gap, I used to open one of my capsules to sprinkle into my son’s mouth. Thankfully we now have a kid-friendly chewable tablet that is much more convenient, making 50 mg of magnesium citrate a natural part of the morning routine. Like omega-3s, magnesium is another nutrient that promotes peaceful slumber, so everyone takes some at bedtime. Like good sleep, high-quality nutrition can significantly affect the ability to focus, concentrate, and learn. What we do in the morning lays the foundation for the rest of the day. A few simple steps can make a dramatic difference to help your children have a successful school day, today, and every day.
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Is my
morning
FITNESS ROUTINE causing WEIGHT GAIN?
BY JENNIFER BRIX, ND
It sounds like an impossibility, but in actuality, exercising too much can contribute to physiological changes in the body that can lead to putting on more pounds. Yikes, did I say exercising can cause weight gain, yes, I did, and it’s true!
Physical movement is a significant facet to foundational health. In fact, research has shown that regular-to-moderateintensity exercise reduces the risk of heart disease, helps the body manage blood sugar and insulin levels, improves mental health, lowers the risk of cognitive decline, strengthens bones and muscles, and can even encourage better sleep.
The keyword here is:
moderation FALL 2020 | WOMENSVOICEMAGAZINE.COM
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In the exercise world, moderate-intensity activity is anything that increases heart rate up to 50–60% higher than its rate when at rest. The American Heart Association recommends adults get at least 150 minutes of moderate-intensity aerobic physical activity per week (that’s 30 minutes, five days per week). Light exercise will not provide as much benefit, and excessively vigorous exercise can cause our body’s stress hormone, cortisol, to do counterproductive things. The relationship between cortisol and exercise is complicated, but recent research has unearthed how they interact, especially with intense exercise. It is widely known that physical activity is a short-term stressor that temporarily increases the amount of cortisol circulating in the bloodstream, in part because cortisol is necessary to increase blood sugar levels. This increase feeds the muscles, supplying energy to them. However, in more detail, what is now being studied is how long, more intense exercise can cause a detrimental and sustained rise in cortisol, which can – if occurring long term – wreak some havoc on the body. So, what does high cortisol do to the body? Although cortisol is necessary for proper functioning, when cortisol levels are elevated over time, they can lead to symptoms including fatigue, blood sugar imbalances, brain fog, low mood, sleep disturbances, menstrual changes, thyroid disruptions, blood pressure changes, and also weight gain! This weight gain – sometimes nicknamed the “spare tire”–
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accumulates in the belly region and can become the most stubborn weight to lose. Ironically, the activity one may do to lose weight can contribute to maintaining it. But don’t dismay if you are an endurance athlete or you love your current exercise regimen. There are lifestyle measures, food, and natural health products that can help modulate the effects of cortisol and prevent weight gain, and potential burnout that rising cortisol levels may create. Eating lots of fresh fruits and vegetables, doing deep breathing exercises, and using specific herbal extracts such as ashwagandha (Withania somnifera) have been proven to support healthy cortisol levels.
ASHWAGANDHA, or INDIAN GINSENG A randomized, doubleblind, placebo-controlled study found that high concentrations of a fullspectrum ashwagandha root extract exhibited a significant reduction in stress, and was proved safe and effective in reducing serum cortisol levels. Ashwagandha is an excellent choice for athletes to balance cortisol to support overall performance and can be found in essential natural health stores. The general recommended dosage is 300 mg per day, but always discuss using supplements with your health care professional, to confirm you are taking the right amount for you!
MODERATE EXERCISE is an effective way to support a healthy weight, blood sugar levels, mood, and the cardiovascular system, but too much of anything can sometimes be a “not-so-good” thing. Be mindful of how much stress, whether mental or physical, you are putting on your body and implement measures to optimize cortisol levels to keep yourself healthy, fit, and belly-fat free.
There are three main factors in exercising that should be recognized, especially if you are active and want to be proactive in your hormone health and weight management.
THE INTENSITY OF EXERCISE Greater intensity exercise has been shown to cause more significant spikes in cortisol. And training with heavier weights has also been seen to create a more dramatic increase in cortisol than training with lighter weights.
LENGTH OF THE ACTIVITY Activities longer than 1.5–2 h cause a higher rise in cortisol in the body. In part, it’s because cortisol levels don’t get a chance to drop back to normal when they should, and this poses a problem for endurance athletes and affects recovery times between training sessions.
TIME OF DAY Interestingly, time of day can also influence the cortisolexercise relationship. Because cortisol levels are generally their highest in the morning, research suggests that intense exercising for a long duration may lead to even higher levels.
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When Life Gets Tough –
Women Are Hit the Hardest BY MARITA SCHAUCH, ND
Your alarm goes off at 6 am, you hit snooze a few times and then drag yourself out of bed to get ready for work. You splash some water on your face, put your hair in a bun, grab a cup of coffee, and sit down in front of the computer ready for your Zoom meetings for the day. But wait. “I’M HUNGRY” “I DON’T UNDERSTAND MY HOMEWORK” “CAN I HAVE THE IPAD?” or “CAN I WATCH TV?” Sound familiar to any of you?
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WOMEN are spending
71.2 hours
a week on HOUSEHOLD CHORES and CAREGIVING
MEN 51.5 hours That 20-hour difference is “half a full-time job.”
lack of childcare, the pressures have compounded.”
This is the new reality for many people who have transitioned to working from home in light of the COVID-19 pandemic. Many schools and workplaces closed, many moms and dads have had to juggle the role of teacher, parent, chef, entertainer, and… well… everything. A survey conducted in mid-April from leanin.org, a women-at-work advocacy group created by Facebook COO Sheryl Sandberg, suggests that women have been hit the hardest by the increased pressures of work and home during this time. The survey found that women report spending an average of 71.2 hours a week on household chores and caregiving since the onset of the pandemic, while men report 51.5 hours. “Coronavirus has exacerbated the stresses and inequities working women were already experiencing,” Sandberg said, “Working mothers often work a ‘double shift’ in normal times, logging more time doing housework and childcare than working fathers. But now, with schools closed and a
That 20-hour difference is “half a full-time job,” she emphasized. “That’s unsustainable. It’s not healthy for them. It’s not healthy for their relationships. It’s not healthy for their children.” As mentioned in the survey, single mothers reported spending more hours weekly on housework, childcare, and eldercare than partnered women. Black and Latina mothers spent more time doing all three than their white counterparts. These past few months have inevitably caused an enormous amount of stress, whether it comes from a financial, emotional, or physical standpoint. Most of my female patients have reported not having the time to exercise, eat healthily, or have their own “self-care” time. “Self-care,” they say, “What is that?” No self-care puts additional stress on our hormones and, like a domino effect – can cause other vital pathways and functioning systems to go awry.
THE KEY IS SUPPORTING ESSENTIAL HORMONES AND FOUNDATIONAL SYSTEMS TO KEEP YOU HEALTHY THROUGH THESE DIFFICULT TIMES.
Adaptogens are herbs that can support the adrenal glands in adapting to stress. Herbs, including eleuthero, rhodiola, ashwagandha, suma, and schizandra help increase the body’s capacity to cope with stress, thus maintaining hormone balance.
Let’s take a look at the main hormone themes that could be impacting you:
2
1
Support your stress glands – the adrenal glands
Stress can cause hormonal imbalance by increasing the production of the stress hormones, including adrenaline and cortisol from the adrenal glands. The adrenal glands are two small glands that sit on top of the kidneys and are the body’s primary stress responders. They help support the body’s ability to cope with or adapt to stress. When the adrenal glands continuously have to adapt to stress, progesterone is converted to the adrenal hormone cortisol rather than turning to estrogen and testosterone in the steroid pathway. This causes progesterone, estrogen, testosterone, and even thyroid hormone production to be “sacrificed” instead of making more of the stress hormones.
Estrogen dominance – support the liver
Some of the most prominent causes of PMS-related symptoms, (e.g., endometriosis, uterine fibroids, fibrocystic breast disease), are due to excessive estrogen, also known as estrogen dominance. One of the primary sources of too much estrogen in the body comes from xenoestrogens, which are environmental toxins found in plastics, pesticides, beauty products, cleaning products, detergents, birth control pills, and hormones replacement therapy. Xenoestrogens are structurally similar to estrogen and can mimic estrogen in the body and cause an excess estrogen state. These “foreign” hormones can also create damaging by-products and metabolites, putting a lot of stress on the liver and disrupting normal hormone pathways.
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Decreasing estrogen through the support of the liver detoxification pathways and supplementing with vitamin B6 and progesterone-enhancing herbs such as vitex can help the situation. Calcium-D-glucarate, indole-3-carbinol, diindolylmethane (DIM), and sulforaphane are essential substances to support healthy hormone metabolism by promoting liver detoxification and excretion of harmful xenoestrogens. Milk thistle is a well-researched botanical extract that contains potent antioxidants that protect liver cells from free radical damage and support detoxification pathways. Turmeric, lycopene, rosemary, and green tea are potent antioxidants, thus protecting the body from environmental insult.
3
Not to be forgotten – the thyroid
In general, hypothyroidism or low thyroid hormone is a common condition in North America and affects between 20 and 25% of the female population and about 10% of males. Also, approximately 30% of people over the age of 35 may have subclinical or mild hypothyroidism where the thyroidstimulating hormone (TSH) from the pituitary gland is within the normal range. Still, they have many symptoms of low thyroid. If you are tired, gaining weight, have cold hands and feet, hair loss, dry hair or skin, cracking in the heels and insomnia, consider low thyroid. Clinically low thyroid, as confirmed by your doctor, requires prescription medication. However, if your tests come back normal and you are still experiencing symptoms you can support your thyroid with a natural formulation containing L-tyrosine, ashwagandha, guggul, pantothenic acid, copper, manganese, and iodine.
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A Transitional time – menopause
When a woman’s childbearing years come to an end, she will begin to experience the first signs of menopause. During this time, the body is adjusting to fluctuating hormone levels. Various signs of menopause include irregular or absent menstrual periods, hot flashes/ flushes or night sweats (80% of women experience this), mood swings, insomnia, depression, urinary problems, and loss of libido. A woman’s risks of heart disease and osteoporosis also increase during menopause.
A NATURAL APPROACH to supporting healthy blood sugar levels
Not to be forgotten during menopause are the adrenal glands. Once a woman reaches menopause, the adrenal glands become the primary source for sex hormone production. Therefore, the stress of everyday life, as well as the transition into menopause, no doubt creates much strain on the adrenal glands. Many women have “stressed” or “fatigued” adrenal glands long before they reach menopause, which make their menopausal symptoms harder to cope with. Black cohosh, chasteberry, gammaoryzanol, hesperidin, and dong quai will help balance fluctuating hormone levels and ease the transition through menopause. No matter what’s going on, it’s vital to take time for yourself. As women, we feel the pressure to “do it all,” but we forget that we have an obligation to ourselves too! Consider this your permission slip to relax a bit before logging on to your next Zoom meeting, cooking dinner, or organizing the next lesson plan.
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BERBERINE The unique way in which berberine acts on the body makes it a useful natural option for supporting healthy blood sugar levels already within normal range. Modern evidence shows berberine plays a role in blood sugar metabolism and supports cardiovascular health by maintaining healthy blood lipid levels already within normal range.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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TRUSTED CHOICES THE PRODUCTS FEATURED IN THIS SECTION ARE TRUSTED CHOICES AVAILABLE EXCLUSIVELY IN NATURAL HEALTH STORES.
Smoothies I DON’T LIKE
CONFESSIONS OF A PROTEIN POWDER FAN
BY KATE RHÉAUME, ND
HOW LOCKDOWN PERMANENTLY CHANGED THE WAY MY FAMILY EATS FOR THE BETTER
I
NEED TO GET SOMETHING OFF MY CHEST. THE TRUTH IS I’M NOT A SMOOTHIE PERSON. THERE, I SAID IT.
I do feel guilty about this since I often extoll the virtues of blended breakfasts. There are lots of good reasons to love homemade shakes at any time of the day. You can’t beat them for a speedy, nutritious morning meal, lunch, or post-workout refuel. You can pack protein, fat, fiber, fruit, vegetables, and nutrient-dense extras all in one tasty meal with minimal cleanup. Portions adapt easily from one serving to many. High-speed mixing accomplishes much of mechanical digestion, with improved absorption, and you can sneak vegetables in for picky eaters. Despite all these fantastic upsides, I generally avoid smoothies due to a simple quirk of my physiology – I don’t love icy cold food or drinks. Especially for breakfast. If there was such a thing as a hot smoothie, I’d be all over it. Oh, wait. I guess that’s called soup. Anyway, my kids love smoothies, as most kids do. My teenage son makes one with mixed berries and peanut butter that tastes like PB&J in a glass. For this reason, I have always kept protein powders in the house for the kids’ sakes. However, as the pandemic lockdown descended in March of this year and I endeavored to make no trips to the grocery store, I started to look at those tubs differently. I quickly realized that having high-quality, non-perishable protein in the house would help us buy groceries less often. If we ran low on meat or eggs, we could always find a way to make a satisfying, balanced meal with ingredients on hand. Since protein supplements boost many recipes’ nutrition content, I felt a lot better about the snacking situation. When the self-isolation blues called for comfort food, I gave a favorite brownie recipe a protein tune-up and the results were outstanding (see recipe below).
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Homeschooling highlighted the need for optimal concentration. Protein in the morning helps stabilize blood sugar, which is a key to maintaining focus. Protein powder got mixed into muffin recipes, baked it into “breakfast” cookies and stirred into pancake mix. Extra protein pancakes got frozen for quick reheating in the toaster oven.
PROTEIN POWDER PRIMER There are many options when it comes to protein supplement sources. The two most common are whey based or plant based. Whey is that watery liquid that appears when your yogurt separates. It is a natural by-product of cheese making. Whey protein is said to have a high “biological value,” meaning that a high proportion of the amino acids in whey is absorbed and utilized by the body for things like building muscle. A single scoop of a whey protein supplement typically
provides a generous 20 g of protein. One shopping tip when choosing a whey supplement is to watch out for artificial sweeteners which are prevalent in the body-building type products. People who are sensitive to dairy products or simply looking for alternative protein sources have a growing number of choices from the plant kingdom. Plant-based protein products have come a long way since the early days when they could be heavy on the stomach and have a characteristic “earthy” taste. Protein-providing plants include pea, rice, hemp, chia, and others. These are best used in combination since no single plant offers the full range of amino acids for complete protein, but combining them can achieve that. Be aware that it often requires a larger portion, like two scoops, to achieve 20 g of protein from plant sources. Factor in the price per serving, not just the price of the tub, when doing
comparison shopping for the product you are buying.
THE NEW NORMAL While pandemic adjustments didn’t quite turn me into a smoothie person, it got me incorporating protein supplements into family meals regularly. Along the way, I did develop one smoothie recipe that even I can’t resist and enjoyed throughout the summer – my Lively Lemon Berry Smoothie. On days so hot that you don’t really feel like eating, this refreshing afternoon pick-me-up qualifies as a light meal, or at least a super-nutritious snack. It’s an after-school favorite of my younger son as well. In the long term, less frequent grocery shopping is another practice I intend to stick to, as it simplifies life. Keeping a protein supplement in the house helps me do that.
Decadent Raspberry Protein Brownies (gluten free)
• 1 scoop Whey Factors® Double Chocolate flavor • 2/3 cup almond flour • ½ tsp salt • 1 cup semi-sweet chocolate chips • ½ cup coconut oil • 2/3 cup coconut sugar • 2 eggs, beaten (preferably at room temperature) • ½ tsp vanilla • ½ cup raspberries, divided
1.
Preheat oven to 176 °C (350 °F). Line an 8-inch square pan with greased parchment paper.
2. Mix Whey Factors, almond flour, and salt together in a medium bowl. 3. Place chocolate chips and coconut oil in a medium bowl and microwave for 30-second increments until melted, stirring in between. Add the coconut sugar to the melted chocolate mixture and stir to combine. Add eggs and vanilla, mix well by hand. Combine almond-protein mixture with chocolate mixture and stir to mix thoroughly. 4. Pour half batter into the prepared pan. Dot with half of the raspberries. Cover with remaining half batter. Place remaining berries on top, pushing them into the batter slightly. 5. Bake for 25–30 minutes or until toothpick inserted into center comes out clean.
Lively Lemon Berry Smoothie • 1 cup full-fat Greek yogurt (plain, vanilla, or berry) • 1 cup frozen mixed berries • 1 ripe banana • 1 scoop Natural Factors® Vegan Protein Factors™ Vanilla Bean flavor • 2 tsp SeaRich® Fish Oil, Lemon Meringue flavor Blend until smooth. Makes one serving.
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Be an influencer for
Eco-Change – it works! More proof that change happens best when someone we care about influences us. A survey of 2,000 people found that 51% have adopted more sustainable living practices – and they thank a significant other or a roommate for the push that got them started. In the same study, a vast majority credited themselves with getting the ball rolling: 86% said they had encouraged people in their lives to make more eco-friendly choices. Also, interesting? Change doesn’t come without a few sharp words. Over half of the respondents said they had experienced conflict with a partner or roommate regarding wasteful practices. Two-thirds said the source of the disagreement was how to recycle correctly. In the survey, seven in 10 said there had been friction regarding the cost of their sustainable choices, which they estimate costs them more over time. We’re glad to hear that only 52% reported these various disagreements resulting in “frequent arguments.”
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LIVING IN A HEALTHY WORLD REQUIRES THAT WE ALL BECOME INFLUENCERS FOR CHANGE.
The study also reveals that people want to live more sustainably – 78% said they do. However, there are problems to overcome, such as the cost of solutions. Moreover, the availability of eco-friendly products was limiting too. 81% believe they are more eco-conscious than they were a year ago – sometimes due to their own choices, other times due to local regulations, and encouraged practices, such as requiring the reusable bags for grocery shopping. So, the message is to keep sharing sustainability tips and caring. Living in a healthy world requires that we all become influencers for change.
51%
51% have ADOPTED MORE SUSTAINABLE LIVING practices – and they thank a significant other or a roommate.
86%
86% said they had ENCOURAGED PEOPLE in their lives to make more eco-friendly choices.
78%
78% people want to LIVE MORE SUSTAINABLY.
81%
81% believe they are more eco-conscious than they were a YEAR AGO.
DOCTOR’S PUBLIC UPDATE
REJUVENATE YOURSELF WITH SLEEP
MICHAEL T. MURRAY, ND
SLEEP, MELATONIN, AND IMMUNE FUNCTION The value of sleep to human health and proper functioning is without question. Sleep is absolutely essential for both the body and mind. Impaired sleep, altered sleep patterns, and sleep deprivation weaken mental and physical function, especially immune health. Sleep is especially important in what is known as cell-mediated immunity, which enlists special immune cells to directly attack viruses, infected cells, and cancer cells. Much of cell-mediated immunity involves the activation of a type of white blood cells known at T lymphocytes or T cells. Various forms of T cells are extremely important in the resistance to infection by viruses, yeast (including Candida albicans), parasites, and certain types of bacteria. Cell-mediated immunity also plays a role in protecting against the development of cancer and balancing the immune system when it is overactive (due to auto-immune disorders, such as rheumatoid arthritis and allergies). Getting enough sleep is a must for optimal immune function, but exactly how much sleep is required by an
individual varies from one person to another. Research shows that immune function is significantly affected if a person gets less than six hours of sleep. Another factor to consider is that sleep quality is just as important as sleep duration. During the deepest levels of sleep is when the immune system functions most optimally.
MELATONIN BOOSTS IMMUNE FUNCTION Melatonin is critical to both getting to sleep and reaching deeper levels. It also exerts beneficial effects on immune function. Obviously, some of these benefits are related to promoting better sleep, but melatonin’s immuneenhancing effects go well beyond helping people sleep better. Melatonin is very important in protecting immune cells from damage as well as the cells that line the respiratory and gastrointestinal tract from infection and damage. In fact, the cells that line our gut and airways produce more than 400 times the amount of melatonin each day than the brain does. A strong case could be made that melatonin is more of a hormone produced by the mucosa lining the gut and airways than a brain hormone.
Throughout the body, melatonin acts directly as a potent antioxidant, but mostly in immune cells, and the lining of the respiratory and gastrointestinal tracts. That is why these cells produce so much of it. Melatonin also increases production of another major antioxidant, glutathione (GSH), thereby also functioning as an indirect antioxidant. Additionally, melatonin boosts cellular energy production in immune cells by improving the performance of mitochondria. Melatonin is also helpful in making sure the immune response is balanced. Sometimes the immune system overreacts and produces too many cytokines. These compounds if produced in high levels, can cause severe inflammation and lead to what is known as the “cytokine storm.” Melatonin supplementation has been shown to lower circulating cytokine levels and reduce markers of inflammation. The typical dosage of melatonin is 3–5 mg, taken 30–45 minutes before going to bed. Melatonin is generally well-tolerated and produces no significant side effects.
A public service from ISURA®, not-for-profit research laboratories.
How
TAUGHT ME The difficulties we have faced in 2020 have pushed us in ways we might not ever have imagined. Last year I traveled on 68 flights, and I was motivated to beat that number this year, educating consumers across Canada on natural health. Instead, in my twelfth year of practicing medicine, 2020 became the year of technology. I embraced it in every aspect of my life, including the naturopathic medical care I provide to my patients. Giving up educating and the joy of traveling a lecture circuit to seeing my patients on a computer monitor created a whole host of new issues for me. Along with sitting, eye strain, and the technology headaches that come with virtual appointments, there was no human interaction, the connection I realized I loved most. I was not feeling fulfilled, and I could tell my patients were feeling the disconnect too. As my patients and I began to explore more about what was happening, it came down to taking the time for much-needed self-care. I started to build self-care strategies into my life and into my patients’ protocols, and on follow-up appointments, I began to see the spark coming back.
SELF-CARE STRATEGIES Self-care strategies include lifestyle changes, implementing a healthy diet, getting regular 32
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BY JENNIFER BRIX, ND
MY PATIENTS
PATIENCE
During this challenging time of forced telecommunicating, where virtual appointments have become the new standard, Zoom backgrounds are all the rage, and loungewear can secretly be worn while working from home, I’ve learned a lot about patience. However, little did I know the most valuable lessons learned would come from my patients. exercise, and managing stress. A recent survey conducted by The Harris Poll® on behalf of Samueli Integrative Health Programs found that close to one-third of adults polled said they lacked energy, had issues sleeping, and were exercising less. Many were feeling socially isolated and wished they had more guidance and support to assist them in practicing self-care. A whopping 80% said they would be more mindful about practicing self-care regularly in the future, and I saw similar numbers reflected in my patients. As we all adjust to a new normal, self-care strategies need to be embraced and prioritized. In this unique and unprecedented time, I took the cues from my patients and became more motivated to find balance. I built an in-house gym, started growing more vegetables from seed, and adopted a Sirtfood-focused meal plan (because it involves only a handful of
ingredients, making it simple to get in and out of a grocery store). I also began to monitor my sleep, took scheduled breaks to go outside, and regularly checked in with my energy levels. I didn’t get to a lot of things I wanted, like making sourdough, or learning a new language, but I didn’t berate myself. Instead, I learned from my patients and became more composed – the greatest gift I never expected to find in a crisis.
TIPS FOR FOUNDATIONAL HEALTH When focusing on self-care and implementing natural health products, the first thing to evaluate is core health. You cannot build a house without a strong foundation, and you can’t expect to combat stress, sleep soundly, or beat sadness without all the basics covered.
5 ingredients
to support a healthy foundation for core health 2 1
PROBIOTICS Our body’s gut microbiome can become compromised from antibiotic use, lack of fiber in the diet, and constant stress. A broad-spectrum probiotic supplement containing human-strain bacteria can help re-seed our gut and maintain a healthy relationship with the community that outnumbers our cells by a factor of ten!
VITAMIN D Especially for those living in the north, this vital vitamin is often at suboptimal levels. Vitamin D is crucial to support immune health, mood, and bone health.
3
OMEGA-3 FATTY ACIDS I recommend not eating excessive amounts of fish due to heavy metal accumulation concerns, and instead recommend taking an omega-3 supplement from an iFOS™ certified fish oil. For those avoiding fish products, an algaebased EPA and DHA is a great alternative. In addition to being anti-inflammatory and supportive for brain and cardiovascular health, omega-3 fatty acids are essential in supporting the eyes, whether or not you feel the strain while spending hours in front of a screen.
4
5
WATER Water is an essential ingredient, and something I find many of us do not get enough of daily. As a general guideline, calculate your body weight in pounds, divide by two, and drink that many ounces of water each day!
MULTIVITAMINS My go-to is a whole food multivitamin formula containing vitamins and minerals in their active forms, complete with phytonutrients, to provide even more goodness, as nature intended. Whole food vitamins ensure better assimilation, absorption, and utilization of the nutrients to help raise the bar and promote a healthy and well-fed body.
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Curious about
Quercetin & Immune Health BY KATE RHÉAUME, ND
What is quercetin, and why do we hear so much about it lately? Quercetin often described, mysteriously, as a “vitamin-like” compound, for people seeking natural relief from allergy symptoms, belongs to a family of phytonutrients called bioflavonoids. This group contains thousands of compounds, many of which are responsible for the famed health benefits of foods such as chocolate and red wine. In terms of overall effects, these compounds act as free-radical-fighting antioxidants, and give our health a helping hand in a myriad of other ways. Quercetin works alongside vitamin C to help improve the absorption and action of the vitamin. But, it has its own actions as well. Over the last year, quercetin has garnered growing attention for its protective effects on immune health. Widely publicized research out of Montreal in March, put the spotlight on its role in fighting viral infections, an area of an intense ongoing investigation. In addition to immunity, quercetin’s greater contribution to long-term health
resilience is its benefits on blood vessels. Consumption of quercetin appears to be a boon to cardiovascular health by protecting the all-important – and delicate – endothelial cells that line arteries and veins. Like a handful of other potentially beneficial plant compounds, the major challenge in reaping the full benefits of quercetin is absorption. While laboratory studies show good results, clinical trials are hindered by an inability to achieve adequate blood levels of these compounds through ingestion. The standard way to overcome poor bioavailability has been to take large amounts – 1,500 mg per day in quercetin. In the spirit of working smarter, not harder, researchers are developing enhanced absorption forms of the nutrient.
Quercetin is found in apples, onions, capers, and many other fruits and vegetables. It works alongside vitamin C to help improve the absorption and action of the vitamin. quercetin. Blood levels are more than 40 times greater with EMIQ compared to an equal amount of quercetin. Other high-absorption forms of quercetin are on the horizon, with potentially superior bioavailability.
One such form – one of the first to market – is EMIQ® (enzymatically modified isoquercetin). No, the term modified here does not refer to GMOs. Instead, it designates that the quercetin molecule has been changed slightly using a natural process that adds a glucose chain (glycoside). During digestion, the glycoside portion is cleaved, liberating the quercetin. The results are significantly increased quercetin levels in the blood compared to standard
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WOMEN Supporting Women During CRISIS BY STEPHANIE RUBINO, ND
AS THE WORLD FACED MANY CHALLENGES DUE TO COVID-19, HOW DID YOU FEEL? I’ll be honest. I experienced a roller coaster of emotions. Initially, there was sadness, overwhelm, and shock. I’m sure you felt it too.
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However, as a mom of two young boys, I tried not to let those emotions show. I wanted to remain calm and be the voice of reason and strength for my children because their lives were also turned upside down – no school, no visits with family and friends, no activities. My husband and I sat our kids down and explained what was going on, the why and the how, and what we could do to help “flatten the curve.” Very quickly, our household changed overnight. We were homeschooling, juggling work, and everything else in between. It was a new and unexpected reality, and it quickly became evident that it was going to be a major adjustment for our family. I stopped to realize – I’ve never faced a challenge of this magnitude in my lifetime. And wondered like everyone else, how would this journey evolve? When you’re faced with the unknown, how do you cope? Pivoting has become the new normal, a word I rarely used before COVID-19.
As a naturopathic doctor and educator, I have spent years teaching stress-coping strategies to my patients, which include nutrition, daily activity, dietary supplements, deep breathing, and my favorite, a good night’s sleep! However, as I reflected on the most significant life event, we have ever faced as a family, a community, and a world, I realized I was going to need more tools in my approach to get us all through. I did what felt instinctual – I naturally connected with the women in my inner circle, and it was there that I found unconditional support and the many helping hands needed to help us all adjust. These women have been my lifeline. Through their humor and honesty, they have helped make each day manageable. Sending random funny messages and gifs, homeschooling help (there’s been lots of this!), exchanging recipes, and meaningful chats are only a few positive tools of support that we have shown one another. In these trying times, we dropped all facades and upheld one another during a very unpredictable time. These women have been much-needed breaths of fresh air during a very stifling phase. It was this type of uplifting energy that was needed for many of us to stay motivated and at peace. It’s not surprising that social support helps individuals manage difficult life situations. Support from family, friends, and community during stressful situations has been shown to improve our mental health and self-esteem, enhance our coping strategies, and reduce the effects of emotional distress. How do you feel when you are supported in your life? While it was important that we stayed home during this time, physical distancing measures challenged our accessibility to support others. However, although we were apart, we were not alone. No one could ever take away the social connection we all need to survive in our lives.
STRESSCOPING STRATEGIES
nutrition
daily activity
dietary supplements
deep breathing
good night’s sleep
SUPPORT FROM FAMILY, FRIENDS, AND COMMUNITY DURING STRESSFUL SITUATION HAS BEEN SHOWN TO IMPROVE OUR MENTAL HEALTH AND SELF-ESTEEM.
This has been an experience of a lifetime. One that I will never forget. One that has taught me some very significant life lessons. Without a doubt, as human beings we need to care for one another. Women need to comfort and encourage other women. When we inspire and bolster each other, we become united. Think about who supported you during this time and join me in giving thanks to the individuals that strengthen and help us grow each day. When COVID-19 is over, let’s continue to travel the path of positivity for a healthy and promising future.
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REJUVENATE YOURSELF with TRANQUIL SLEEP
Sleep is absolutely essential for both body and mind Tossing and turning all night can impact your immune system. Immune support cells and antibodies are reduced during periods when you don’t get enough sleep. Tranquil Sleep® combines L-theanine with melatonin and 5-HTP. These ingredients exert a gentle, yet powerfully synergistic effect to calm nervousness and promote restful, deeper sleep. Tranquil Sleep helps you fall asleep more quickly, and wake up refreshed to support whole body health.
your racing mind to quickly promote relaxation and support for occasional nervousness without causing drowsiness. For the ultimate sleep, take Pharma GABA together with Tranquil Sleep.
Delicious magnesium drink powder Magnesium is vital to hundreds of enzyme reactions. In fact, more health benefits are attributed to magnesium than to any other mineral, including calcium. This relaxing mineral is a shock absorber, helping to protect the nervous system from experiencing excessive stress. Renowned for its ability to relax muscles and relieve tension headaches, magnesium is the original chill pill.
Melatonin benefits the immune system Melatonin, one of the key ingredients in Tranquil Sleep, is the link between your body’s circadian rhythm and the immune system. Immune cells have melatonin receptors on them, which points to the important relationship between getting a good night’s sleep and optimum health. Declining melatonin levels that occur with age coincide with immunosenescence – a decline in healthy immunity that takes place in later decades of life. Supplemental melatonin restores the all-important day-night and seasonal rhythms for optimal health.
Tame nervous tension quickly with 100% natural GABA Pharma GABA® is a naturally sourced form of the important brain compound gamma-aminobutyric acid (GABA). Our GABA calms
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Available only in natural food and supplement stores. naturalfactors.com
OMEGA-3s
the building blocks of health and wellness BY KARLENE KARST, BSc NUTRITION
Omega-3s are a foundation for health, but the body cannot produce these “essential” nutrients, so the only way to get this fatty acid is in your diet. The North American diet is low in omega-3s, therefore rendering the majority of the population omega-3 deficient. So, for optimal health and wellbeing, supplementation is recommended. A deficiency or imbalance of omega-3 drives inflammation and increases the chance for health issues. Omega-3 fats are required for optimal cellular processes, maintaining the membranes’ integrity and function, and producing a balance of hormones that control virtually all body processes.
Omega-3s for FULL-BODY health Omega-3 fatty acids are integral to our health and wellbeing, and are an essential component of every cell in our body. Research has proven that an adequate amount of omega-3 is necessary for the overall health of the brain, skin, and joints. As you establish your health routine this season, consider adding omega-3s from fish oil into your supplement regimen.
Omegas for healthy mood and brain function Omega-3 fatty acids help balance stress hormones while regulating cortisol. New research reveals that people who are capable of resisting physical and emotional stress have higher levels of omega-3 fatty acids. Omega-3s are crucial components of all cell membranes, including those in the central nervous system. Therefore, omegas play a vital role in the development, function, and regulation of the brain, neurological processes, cognition, and mood. Consuming plenty of omega-3 fatty acids may offer robust protection against depression. A large Norwegian study of nearly 22,000 participants revealed that those who regularly consumed omega-3 fatty acids were about 30% less likely to have symptoms of depression People who better than those who did not. RESIST PHYSICAL and EMOTIONAL STRESS The longer the participants LEVELS show high levels took omega-3, the less likely of omega-3 fatty acids. they were to have high levels of depression. Other data suggests that boosting omega-3 fatty acid intake increases attention and reduces an aggressive stress response, probably by enhancing
cognitive processes. An increased intake of omega-3 is associated with a larger volume of grey matter, a brain area controlling emotion and mood, and implicated in depression. In studies, omega-3 supplements offer various stressreducing benefits, including easing feelings of distress, depression, and anxiety; improving memory, happiness, focus and relaxation; and calming inflammation throughout the body, including in the brain. Most busy and active individuals will benefit from at least 1500 mg of omega-3 to help reduce inflammation, balance hormones, and neurotransmitter production (increasing serotonin our “happy” hormone and boosting the brain).
Omega-3 for kids Though the bulk of a child’s neurological connections and pathways are laid down by age 3, the brain remains a work in progress until late adolescence. Throughout those critical years of development, omega-3 fatty acids are vital to feed brain function; improve learning, memory, focus, and concentration; and boost heart, joint, and skin health.
Have you had your omega-3s today? Fish oil is a rich source of omega-3 fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA are found in cold water, oily fish. SeaRich® Omega-3 is an award-winning, high-quality omega-3 made from anchovy, sardines, and/or mackerel. One delicious spoonful per day will help meet your omega-3 needs. Have you had your omega-3s today?
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SUPERCHARGED NUTRITION
TO SUPPORT HEALTHY INFLAMMATORY RESPONSES in your BODY with THERACURMIN® – The Best Curcumin
Whole Body Curcumizer™ • Supports cognitive health and brain function • Ultra Fruit Polyphenol Complex supports healthy joints, tendons, and muscles • Ideal for supporting the body’s natural inflammatory response
Supports the body’s natural inflammatory response
Maintains and supports cardio vascular health
It matters how much you absorb, not how much you take. Regular curcumin
Theracurmin
naturalfactors.com These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
5-HTP
TIMED-RELEASE NATURAL SUPP RT FOR MOOD BY MARITA SCHAUCH, ND
NH2
HO
HAPPY
THERE ARE MANY CONTRIBUTING FACTORS TO MENTAL HEALTH: diet/lifestyle, hormone imbalance, vitamin/mineral deficiencies, digestive disorders, chronic inflammation, stress, and exposure to environmental toxins. divided doses can significantly improve A randomized double-blind study the severity of symptoms. By increasing supplemented seasonal affective disorder (SAD) patients with 150–400 mg serotonin production, 5-HTP can be used to control appetite and carb cravings. In a of 5-HTP per day. Within the first two placebo-controlled study, overweight weeks, the scores on the women supplemented with Hamilton Rating Scale for 5-HTP for five weeks. Even Depression (HAM-D) Healthy serotonin without having additional of patients taking levels help the dietary restrictions, the the supplement brain recognize women were found to significantly decreased feelings of satiety eat less and lose weight compared with the after eating. during the study. placebo. After eight weeks, 73% of the patients Look for timed-release caplets showed notable improvements of 5-HTP, available in natural in emotional well-being. health stores, because they deliver 5-HTP can also help improve serotonin 5-HTP gradually, helping smooth out imbalances associated with chronic pain the fluctuations in serotonin levels that conditions, such as musculoskeletal can often occur with immediate-release pain, tenderness, morning stiffness, and forms. This supplementation method is fatigue experienced by fibromyalgia especially crucial for people with weak patients. Studies lasting up to one year emotional well-being who cannot risk a show that fibromyalgia patients who relapse of symptoms or adverse events take 300–400 mg of 5-HTP per day in related to rapid spikes in serotonin levels.
ALL AGES
DEPRESSION AND ANXIETY DISORDERS are conditions that are becoming more and more prevalent in people of all ages.
40 MILLION
The numbers are staggering, with mental health disorders affecting about 40 MILLION ADULTS IN NORTH AMERICA in a given year.
NH
SEROTONIN is one of the major neurotransmitters in the body and plays an essential role in emotional well-being, sleep, pain, and appetite. Low serotonin can be an underlying factor in multiple chronic health problems. 5-HTP naturally enhances serotonin levels by readily crossing the bloodbrain barrier providing a direct route to relieving symptoms of low serotonin.
Common symptoms of LOW SEROTONIN include: LOW MOOD ANXIETY FIBROMYALGIA MIGRAINES SLEEP DISTURBANCES CRAVINGS
The National Institute of Mental Health reports that by 2020, anxiety-related disorders will affect SEVEN OUT OF TEN INDIVIDUALS IN NORTH AMERICA alone.
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MULTIPROBIOTIC POWDER
SEARICH® OMEGA-3 • Provides EPA and DHA omega-3s for healthy brain development • Sugar free with a natural, kid-approved flavor
• Provides seven strains of live probiotics • Helps support beneficial bacteria to rebalance children’s microbiome
CHILDREN’S SUPPLEMENTS CHEWABLE MAGNESIUM CITRATE
CHEWABLE MULTIVITAMIN & MINERALS • Supports normal growth and development for active children • Provides vitamin A for healthy eyesight and immune function
VITAMIN C NATURAL FRUIT CHEWS • Promotes immune system and wound repair • Builds strong, healthy bones and teeth
• An easy, chewable source of calming magnesium • Supports the development of bones, teeth, and muscles in growing children
LIQUID VITAMIN D3 • Essential for growing bones and teeth • Helps in the absorption and use of calcium • Comes in a baby-safe, measured dropper for accurate usage
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WOMENSVOICEMAGAZINE.COM
THE PRODUCTS FEATURED IN THIS SECTION ARE TRUSTED CHOICES AVAILABLE EXCLUSIVELY IN NATURAL HEALTH STORES.
SPOIL YOUR
houseplants When transplanting your houseplants, line the bottom of your pot with a folded square of unbleached natural cheesecloth. The cheesecloth will last forever and prevent the water from draining too quickly. This simple little trick can prevent overwatering, and keep your indoor garden lush and green.
Dietary Supplements
Vitamins and minerals remain the perennial favorite, with 76% of Americans reporting having taken them within the past 12 months.
Go Mainstream
76%
Guess who uses dietary supplements?
40% 39%
ALMOST EVERYBODY.
The latest survey conducted by the Council for Responsible Nutrition shows that supplement usage is higher than ever before, with
40% of Americans use specialty supplements.
Herbals and botanicals right behind at 39%.
77% of Americans reporting that they take them regularly.
28% 17%
The breakdowns: A majority of both men and women over the age of 18 count themselves as supplement users, while the highest usage is within the 35–54 age group, at 81%.
Sports nutrition supplements are next at 28%.
Weight management category is at 17%.
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Why does fiber make your gut irritable?
High FODMAPs
Fibers such as inulin, bran, and wheat are high in FODMAPs and they can irritate the digestive system. So what needs to change? Switching to a low-FODMAP diet, in other words a more digestible fiber, is a good idea.
A low-FODMAP diet can promote digestive health by helping with occasional constipation and diarrhea without causing excess gas or bloating.
Natural Factors ORGANIC Reliefiber™
is low-FODMAP certified and dissolves rapidly. Reliefiber is so easy to use!
HOME
OFFICE
RESTAURANT
Exclusively available in natural health stores. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
ARE YOU SUFFERING FROM
PILL FATIGUE? TAKE A BREAK WITH
SUPERFOODS
BY STEPHANIE RUBINO, ND
In fact,
77%
of US adults take dietary supplements.
Without a doubt, many children and adults are taking nutritional supplements to maintain overall health and well-being. Supplement use is a daily practice for millions of Americans. In fact, 77% of US adults take dietary supplements.
Pill fatigue is a phenomenon where the habit of taking numerous pills becomes exhausting!
Supplements are commonly available as tablets, capsules, and softgels. However, consuming numerous pills each day may not be desired or suitable. With a growing number of adults taking prescription and over-the-counter medications and natural health products, many often experience “pill fatigue.”
Luckily supplements are also available in different delivery systems such as liquids, gummies, and even powders, providing a variety of options for individuals to meet their daily nutrient needs. Powders, in particular, offer a suitable alternative for both children and adults, and can be an excellent way to deliver vitamins, minerals, probiotics, and superfoods. Let’s discuss some key superfoods and super-spices that you can find as powders and how incorporating them into your daily health regimen will support your health simply and deliciously!
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PROMOTE AN ACTIVE LIFESTYLE Superfoods such as beets and berries are essential in supporting an active and healthy lifestyle. Beets are one of the highest sources of dietary nitrates. The body converts dietary nitrates into nitric oxide, one of the most potent vasodilators in the body. Nitric oxide helps relax blood vessels, allowing them to dilate in order to improve blood flow. A review of studies looking at the health benefits of beet juice found that due to their support of blood pressure, beets “should be promoted as a key component of a healthy lifestyle” in healthy and hypertensive individuals. Nitric oxide also supports the more efficient use of oxygen in the body, thereby making beets a great choice for anyone else with an active and demanding lifestyle. Other superfoods such as strawberries, blueberries, and blackcurrant deliver a broad spectrum of phytonutrients that help combat free radicals and support overall health.
INSPIRE NOURISHMENT AND RECOVERY Super-spices such as turmeric, ginger, and cinnamon are known for providing warming nourishment, recovery support, and good health. Turmeric root has traditionally been used as a warming spice and provides several health benefits. The main active compounds in turmeric are the curcuminoids, including curcumin, which have antioxidant activity and support the body’s regular inflammatory activity. Research repeatedly shows that curcumin can increase the body’s antioxidant defenses to aid recovery after exercise. Ginger is also a nourishing spice that provides many active constituents such as gingerols to provide antioxidant support, reduce inflammation, and soothe digestion. Aromatic spices work together to enhance vitality and improve nutrient absorption.
USING SUPERFOOD POWDERS When purchasing superfoods in a powder form, look for the ones that are identified as being non-GMO, organic, and fermented. Fermentation is a traditional food preservation technique that predigests otherwise indigestible plant materials to enhance their digestibility and improve nutrient bioavailability. Fermentation may even create unique beneficial phytonutrients such as antioxidants. It can decrease the presence of antinutrients in foods, such as 46
CALM AND FOCUS When it comes to improving calm and focus, medicinal mushrooms and adaptogenic herbs such as maca and ashwagandha are essential. Adaptogens have long been regarded as agents that support the body’s ability to accommodate stress. Maca is an indigenous Andean vegetable used for at least 2,000 years to support energy and vitality, and improve resistance to physical and mental stress. Maca has a dense nutritional profile, providing substantial levels of carbohydrates, protein, and dietary fiber. It is rich in essential minerals, especially selenium, calcium, magnesium, and iron, as well as vitamins B1, B2, C, and E. Maca also contains healthy fatty acids and 19 amino acids. The adaptogenic herb ashwagandha has over 4,000 years of traditional use as part of the Ayurvedic tradition and is a rejuvenating tonic for mind and body during times of stress. In one study, ashwagandha was shown to improve sleep quality, lower the stress hormone cortisol, and reduce stress and anxiety levels. Medicinal mushrooms such as cordyceps, reishi, and shiitake, are also well-known for their adaptogenic activity. They contain beta-glucan polysaccharides, antioxidants, vitamin D, B-vitamins, and minerals such as selenium and potassium. These nutrients are critical to promoting overall health and supporting mushrooms’ cognitive function, energy, and stress resistance.
phytates, which inhibit the absorption of minerals such as iron and zinc. Consuming fermented foods can help support a healthy gut microbiota, and promote digestion and overall health. Superfood powders can be easily sprinkled onto popcorn or nuts, or mixed into smoothies, smoothie bowls, homemade popsicles, or dips. If you are tired of taking so many pills or want to experience a simple and delicious way to supplement your diet, consider the many benefits of using plant-based formulations in powder form. Your body will be one step closer to a healthy life!
WOMENSVOICEMAGAZINE.COM
Fermentation is a traditional food preservation technique that predigests otherwise indigestible plant materials to enhance their digestibility and improve nutrient bioavailability.
ECHINAMIDE
ÂŽ
Clinically proven to work. ECHINAMIDE is a unique patented, super-extracted echinacea concentrate developed by Natural Factors. It is CLINICALLY PROVEN to provide powerful support for fast immune system responses. Over 20 years ago, Natural Factors undertook extensive research to discover the key compounds in echinacea that seemed to strengthen the human immune system. This research isolated the key active immune-promoting compounds in echinacea, which we call ECHINAMIDE. We then studied the effects of ECHINAMIDE in two randomized, double-blind, placebo-controlled clinical trials, the gold standard for testing. These trials concluded that ECHINAMIDE works to: (1) deliver profound support for the immune
system and its responses and (2) provide powerful upper respiratory support. Grown on our organic farms, tested, and manufactured by Natural Factors in British Columbia, Canada, ECHINAMIDE is a full-spectrum fresh herb extract. It contains standardized effective extracts of echinacea and is combined with precise amounts of lomatium, astragalus, reishi, and licorice to provide optimum immune support.
ECHINAMIDE with other immune herbs create the incredible Anti-V Formula
Available only in natural food and supplement stores. • naturalfactors.com These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Omega-3 Never Tasted So Good! SeaRich® Omega-3: Delicious, Pure & Wild SeaRich Omega-3 is made using the freshest and highest quality omega-3 fish oil. To create a truly delicious family of products, we have blended our fish oils with natural, non-GMO flavors, including monk fruit (a near-zero calorie sweetener). Available in delicious Lemon Meringue, Grapefruit Punch, and Coconut-Lime flavors – formulas that every member of the family can enjoy!
NON-GMO · MASS SPEC Documentation
Lab Tested
naturalfactors.com
9223577
TM