Good Health Lifestyles - April 2015 by Good Health Lifestyles

Good Health 8 great brain booSterS to Stay SharP page 38 Good Health LIFESTYLES TM

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Finding Health & Happiness Naturally

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EDITOR'S CORNER

In this issue

In my neck of the woods, spring is usually announced with the first bloom of daffodils in my front yard. And that’s my signal to get busy in the garden. As the weather warms and my weekends are spent amending the soil and planting annuals, I’m also reminded that our health needs periodic care and cultivation—especially as we age. In this issue, you’ll find some wonderful new ways to tend your inner garden. From cutting-edge nutrients that can help keep premature aging at bay to herbs that can enhance your internal detoxification factory (a.k.a, your liver), our spring issue gives you great ways to optimize your health.

3 Editor's Corner 4 News You Can Use 6 Health Makeover: Straight Talk About UTIs 8 Ask the Doctor: Stay in the Game with Comfrey 12 Aging Well From the Inside 16 Mariel Hemingway: Finding the Fun in Health 20 The Liver: Get to Know the Body’s Superhero

This issue also takes an in-depth look at the vital role your thyroid plays in regulating your metabolism, your weight, and your energy levels. Too often, an underachieving thyroid can go undiagnosed. Fortunately, Robert Thompson, MD, offers his research-driven advice on how to assess your thyroid function and, if needed, which supplements can naturally support this vital gland.

22 Underactive Thyroid? 30 Nutrition: Should You Go Gluten Free? 34 Garden Good 36 Smart Shopper: Greener Cleaners

But, when it comes to cultivating wellness, physical health is only part of the equation. As Mariel Hemingway shows us on page 16, fostering happiness and good health go hand in hand. Because of her familial brushes with mental illness and suicide (she is the granddaughter of Ernest Hemingway and sister of the late Margaux Hemingway), Mariel is a tireless advocate for those dealing with mental health issues. As an actress and the author of several books on natural health and mental well-being, she shares her personal strategies for staying physically, mentally, and emotionally healthy—from eating a whole foods diet to meditating to injecting a bit of healthy play into her everyday routine. We’re also celebrating this season of growth and rebirth with a brand new column. Our Research Roundup (page 40) brings you some of the most exciting findings that science has to offer. A lot of readers like to share what they read in our pages with their health care providers. This informative column provides both you and your doctor with the actual study abstract plus an easy-tounderstand discussion of how the findings can benefit you. We’ve also got the latest on UTIs, seasonal allergies, cholesterol and more! So turn the page and discover the many ways this issue of Good Health Lifestyles can help you blossom. Happy Spring! Yours in health and happiness,

Jaye

Jaye McDonald Editor-in-Chief

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38 Alternative Medicine Chest 40 Research Roundup 44 Expert Corner: The Cholesterol Question 46 Herbal Helpers: Knock Out Seasonal Allergies

Good Health LIFESTYLES

Editor-In-Chief

Design/Art Director

Digital Creative Director

Jaye McDonald Roberta Jones Amy Medina

Associate Editors Stan Daniels Leigh Day

Contributing Writers

Cover Photography

Dr. Mathias Schmidt Dr. Holly Lucille Julie Blauer Dr. Gaetano Morello Dr. Robert Thompson Dr. Jacob Teitelbaum Michael Segal Photography

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

Publisher

Mukoy Publishing

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

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Calcium Fructoborate = Healthier Joints

Good news for those with joint pain: A recent study reports that combining calcium fructoborate with glucosamine and chondroitin can boost joint health and lessen pain by nearly 25%. The study, which was published in The Journal of Aging Research and Clinical Practice, involved 90 people with osteoarthritis who were randomly divided into three groups. One group was given a placebo. Another took a combination of glucosamine and chrondroitin. The third added calcium fructoborate to the supplement regime. After just two weeks, those taking the glucosamine, chondroitin, and calcium fructoborate experienced a significant reduction in joint pain— a result not seen in either of the other two groups. Pietrzkowski Z. Short-term efficacy of glucosamine and chondroitin compared to a combination of glucosamine, chondroitin sulfate, and calcium fructoborate (CFB) on improvement of knee discomfort conditions in healthy subjects. A comparative, doubleblind, placebo-controlled, acute clinical study. The Journal of Aging Research and Clinical Practice. 2014.

Soda Accelerates Aging

Here’s something to consider before you order that supersized soda: sugary soda consumption might cause your cells to age faster. According to UC San Francisco researchers, telomeres—the protective DNA caps found at the ends of chromosomes—were shorter in the white blood cells of people drinking more soda, and shorter telomeres mean your cells are aging faster. The study’s authors noted that drinking just one 20-ounce soda each day was associated with 4.6 years of additional biological aging. This effect on telomere length is comparable to the effect of smoking. The finding adds to the growing list of health conditions that has tied sugary beverages to obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Leung CW. Soda and Cell Aging: Associations between sugar-sweetened beverage consumption and leukocyte telomere length in healthy adults from the National Health and Nutrition Examination Surveys. American Journal of Public Health, 2014; e1 DOI: 10.2105/AJPH.2014.302151.

6,000 THE MINIMUM NUMBER OF STEPS SOMEONE WITH OSTEOARTHRITIS NEEDS TO TAKE DAILY TO PREVENT THE WORSENING OF FUNCTIONAL LIMITATIONS, SAY RESEARCHERS AT BOSTON UNIVERSITY.

Up Magnesium to Lower the Risk of Metabolic Syndrome

Affecting an estimated one in four Americans, metabolic syndrome is a cluster of health conditions that includes elevated blood pressure, high fasting blood sugar, excess belly fat, and abnormal cholesterol levels. Together, they can raise your risk of heart disease and type 2 diabetes. But an analysis of six clinical trials involving nearly 25,000 people shows that simply boosting your magnesium levels may reduce your risk of metabolic syndrome by 31 percent. The researchers also found that the risk declined by 17 percent for every 100 mg of magnesium taken. The problem is, 80 percent of Americans aren’t getting the recommended amount. Fortunately, supplementing with 400 mg of magnesium every day can help meet your needs. But, since magnesium can have a relaxing effect, take it just before bedtime for best results. Dibaba DR. Dietary magnesium intake and risk of metabolic syndrome: a meta-analysis. Diabetic Medicine. 2014;31(11):1301-9.

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Go Bananas! Eating potassium-rich foods, like bananas, may lower your risk of a stroke, according to new research in the American Heart Association’s journal Stroke. During their study of 90,137 postmenopausal women, researchers at the Albert Einstein College of Medicine, Bronx, NY, found that women who ate the most potassium were 12 percent less likely to suffer a stroke in general and 16 percent less likely to have an ischemic stroke than women who ate the least. Among those who did experience a stroke, women who ate the most potassium were 10 percent less likely to die than those who consumed the least. But bananas aren’t your only dietary source of potassium. It’s also plentiful in beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, and mushrooms, making it easy to boost your levels. Seth A. Potassium Intake and Risk of Stroke in Women With Hypertension and Nonhypertension in the Women’s Health Initiative. Stroke, September 4, 2014.

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book REVIEW

L I F E U NG R A I N E D When cardiologist William Davis blew the whistle on the dangers of wheat in his 2011 bestselling book Wheat Belly, many readers eagerly adopted a wheat-free, gluten free way of life—and discovered that they not only felt better, they also lost weight. Now Davis has taken aim at legitimacy of “healthy whole grains” in his follow up book, Wheat Belly Total Health. Widely espoused as an important part of a healthy diet, whole grains are ubiquitous in the standard American diet. Although heavily promoted by food manufacturers, government agencies, and the medical community, Davis maintains that there is a direct link between our growing grain consumption and our growing waistlines. But the damage may not be limited to our weight. Davis systematically shows readers how all grains derived from grasses wreak havoc on our health—from our gastrointestinal tracts to our thyroids to our brains. Broken up into three sections, Wheat Belly Total Health not only provides clear evidence on how grains impact the body, it also outlines simple strategies for breaking our grain addiction. You’ll learn what you should be eating and why, supplements that help during the transition to a grain-free life, and how you can expect to feel during the process. But this isn’t a one-size-fits-all approach. Davis also offers concrete guidance for readers suffering from a variety of chronic health problems, including leaky gut, metabolic syndrome, thyroid problems, endocrine disruption, and even autoimmune disorders. No matter what your health status, Wheat Belly Total Health gives you the power and the knowledge to buck conventional wisdom and reap the benefits of life ungrained.

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beverage. If unsweetened cranberry juice is too tart for your liking, try taking 1,000 mg of cranberry extract in capsule form twice a day.

Straight Talk About UTIs

Curcumin is a popular

inflammation fighter that has recently gained attention for its antibacterial properties, especially against E. coli. New findings in the journal Food Chemistry show that curcumin prevents bacteria from communicating with each other—a process known as quorum sensing. When pathogens can’t “talk” to each other, they can’t congregate and adhere to the lining of the urinary tract. But, since traditional curcumin supplements are poorly absorbed, look for a bioavailable form like BCM95 that combines curcumin with turmeric oil.

That burning sensation, the frequent need to “go,” and the need to go right now are all hallmark signs of a urinary tract infection (UTI). Affecting one in four American women, UTIs are caused when bacteria enter the urethra and travel to the bladder, where they happily multiply. More than 90 percent of all UTIs are caused by Escherichia coli (E. coli), a type of bacteria that is easily relocated from the anus to the opening of the urethra during sex or with improper toilet hygiene. Using a diaphragm or feminine hygiene product can also increase your risk. Women who are pregnant, postmenopausal, or diabetic are also at a higher risk of a UTI. Once a woman develops a UTI, symptoms can appear quickly. Beside the frequent need to urinate—and often pain when you do—symptoms can include urgency, the release of only small amounts of urine, urine that appears milky or tinged with blood, and soreness in the back, lower abdomen, or sides. Left untreated, UTIs can lead to a more serious kidney infection, marked by chills, fever, nausea, and vomiting. Most conventional doctors rely on antibiotics to treat a UTI. While effective, there are more natural solutions. Urinating regularly is important since holding urine can 6

Probiotics may be

concentrate it and the bacteria it may contain. Practicing good hygiene can also keep a UTI at bay. Always wipe from front to back after a bowel movement or urination to prevent bacteria from entering the urethra. In addition, the following supplements can thwart pathogens, creating a hostile environment to even the most opportunistic bacteria.

Cranberry is often used to prevent

and treat urinary ills—and for good reason. Cranberry is a rich source of flavonoids and key compounds that studies suggest prevent the adhesion of pathogens in the urinary tract. One recent randomized, double-blind study that appeared in the Journal of Infection and Chemotherapy found that women over the age of 50 with recurrent UTIs who drank unsweetened cranberry juice daily experienced 20 percent fewer relapses than those drinking a placebo

particularly helpful in preventing recurrent and chronic UTIs. When several different strains of Lactobacillus were given to patients, fewer UTIs occurred. Probiotics appear to work in two ways to reduce infection. First, like cranberries, they prevent bacteria from adhering to the lining of the urinary tract. Second, by populating the urinary tract with beneficial bacteria, harmful pathogens are unable to thrive and trigger an infection. If you suffer from frequent UTIs or are taking an antibiotic, take a probiotic boasting at least one billion CFUs daily.

Uva ursi’s ability to fight infection is due to several chemicals, including arbutin and hydroquinone. The herb also contains tannins that have astringent effects, helping to shrink and tighten mucous membranes in the body. That, in turn, helps reduce inflammation and fight infection. The typical dosage is 2 to 4 grams per day, standardized to 400 to 800 mg of arbutin.

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Enjoy a walk in the park, a shopping trip, a fancy meal, and a good night’s sleep. TM

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Stay in the Game with Comfrey Natural pain relief safely soothes summer aches and pains by Mathias Schmidt, PhD

Now that the weather has warmed, our family is spending a lot more time outdoors. And for my active family, that often means bumps, bruises, cuts, and sore muscles. Is there something I can have on hand to treat these minor injuries naturally?

For many of us, summer is a time when we’re more physically active. While taking it outdoors is a great way to exercise, it can also increase the odds of injury—and when that happens, you want relief fast! Comfrey extract, in the form of a cream, has distinct pain relieving and wound healing effects that can get you back to your favorite seasonal activities. It’s so effective that, in Germany, comfrey cream is authorized as a medicinal product for the treatment of sports injuries such as contusions, sprains and strains, and abrasions. Recently, back pain caused by muscle overload has been added to the indications treatable with comfrey cream. Comfrey contains various phytochemical constituents that likely contribute to these beneficial effects. Allantoin is known to improve wound healing, whereas rosmarinic acid has anti-inflammatory effects. Further constituents are phenolic acids such as chlorogenic acid or caffeic acid, as well as flavonoids.

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† Healthy blood sugar levels already within normal limits. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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But before you purchase a comfrey product, it’s important to know that certain types of comfrey may also contain toxic constituents called pyrrolizidine alkaloids. Fortunately, a safe and highly effective cultivar of comfrey known as Symphytum x uplandicum NYMAN has been developed

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of treatment. The studies also mentioned a quick healing of abrasions.

relieving effects, noticeable just 15 minutes after application.

These findings were confirmed in a double-blind study involving 203 patients with fresh ankle joint sprains from sports injuries. The outcome for the improvement of pain, swelling, and

Wound healing: The acceleration of wound healing was measured in a double-blind trial in 278 patients with fresh abrasions, mostly caused by sports accidents. Comfrey cream distinctly increased the woundhealing rate, with statistically significant effects when compared with placebo. Exactly the same study design as a placebo-controlled, double-blind trial was repeated in a population of 108 children aged 3 to 12 years, with very similar results. Total healing time was, on average, 4.1 days shorter than with the placebo preparation.

Documented Safety

that is free of these toxic alkaloids. This cultivar has been harvested from controlled cultivation in Bavaria for more than 20 years, and has been used exclusively for the manufacture of the comfrey cream preparation Trauma comfrey as an officially authorized medicinal product throughout Germany and many other countries.

Clinical Uses

Traditional names of comfrey such as “knitbone” or “boneset” already point towards ancient uses for the treatment of injuries. Modern-day research confirms many of these uses. Blunt injuries: Open studies in a total of 62 patients suffering from sprains and bruises of the knee joint documented a remobilization of the joint and the absence of pain within fewer than 10 days 10

joint movement was significantly better than with placebo. Other research has found that comfrey cream can also be used by children as young as four years of age, again with very good therapeutic results and an excellent safety of application. Muscle pain: A double-blind, placebocontrolled trial in 218 patients with muscle pain found that the difference in pain reduction between patients using comfrey cream and placebo-treated patients was statistically significant and clinically important. The most recent study in the field of muscle pain covered the effects on muscle soreness induced by muscle overload through standardized physical activity. This placebo-controlled trial showed a very early onset of pain-

Trauma comfrey herb cream has an excellent record of safe use. In all studies, including the pediatric trials, the preparation turned out to be perfectly tolerated. In light of these recent findings, it’s a safe bet that we can expect further positive news about comfrey cream in the near future. Until then, the recommendation would be to have a tube of Trauma comfrey cream around during sports and leisure activities. After all, accidents happen, and the earlier comfrey cream is applied, the better the effects. Mathias Schmidt, PhD, specializes in the quality, safety, and efficacy of herbal medicinal products and botanicals, particularly in the area of comfrey research. As a researcher and consultant, Dr. Schmidt has worked in the German pharmaceutical and herbal industry for over 20 years.

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Aging Well from the Inside

A combination of healthy habits and anti-aging supplementation may be the key to living longer and living well. by Holly Lucille, ND, RN

Tick-tock. Tick-tock. Even though there’s nothing we can do to stop the passage of time, perhaps we can make it a time of not just surviving longer, but of thriving longer. Americans who live to age 65 are likely to live another 19 years or so, so it makes sense to try to live in a way that makes those years more of a joy than a sorrow.

Defy the Aging Process

What happens when your body ages? We see the outward signs of aging— the gray hair and the wrinkles. We also feel the effects of aging—the creaking joints, the diminished eyesight, and the poor hearing. But what’s really happening inside our bodies as we age? Our regular cellular processes don’t work as well and the normal cycle of cell regeneration slows down. Oxidative stress builds up, and it becomes harder for our bodies to fight it. Inflammation becomes more widespread and chronic. All these factors are interconnected and lead to aging and, possibly, age-related diseases, such as heart disease, cancer, and Alzheimer’s. Fortunately, we aren’t defenseless against the ravages of aging. We can make health and lifestyle choices that can help our bodies and minds stay young. Getting regular exercise is a perfect example. Physical activity positively affects cardiovascular health, reducing the risk of heart disease, diabetes, hypertension, and stroke. But being active also affects cognitive health as we grow older. In a meta-analysis published in the Journal of Internal Medicine, healthy older adults who reported a high level of physical activity had a 38 percent reduced risk of cognitive decline compared to sedentary individuals. Even those who reported low-to-moderate levels of physical activity lowered their risk of reduced cognitive performance. Likewise, a healthy diet can help us live better as we grow older. We’ve learned more about what constitutes a healthy diet, and a diet’s glycemic load may be the key. The glycemic load measures how much a particular food will raise

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a person’s blood glucose. Eating foods that produce a low glycemic load, including most proteins, fruits, and vegetables, is associated with a lower incidence of many chronic diseases, such as cardiovascular disease and diabetes. One interesting finding regarding this diet is that it may help prevent or slow the progression of eye diseases, such as age-related macular degeneration and cataracts. You can also use well-researched dietary supplements that can help your body stay young. You may not have much control over time, but you do have some control over how well you feel during your time on earth. Nutraceuticals are increasingly being studied for their potential to protect against age-related diseases.

Glutathione: The Master Antioxidant

As the “master” antioxidant, glutathione plays a vital role in fighting oxidative stress, eliminating toxins, and regulating our antioxidant response. Our body uses three amino acids— cysteine, glycine, and glutamine—to manufacture glutathione. Glutathione is in every cell in our bodies, and it’s essential for proper cell function. Glutathione comes in two forms: reduced glutathione (GSH) is the active form that our bodies use to quench free radicals; oxidized glutathione (GSSG) is the form glutathione takes after it’s been used. The ratio of GSH to GSSG is an indicator of cellular health. Anything that increases free radicals in the body can decrease your levels of GSH, including chronic stress, toxins, and the normal aging process. Low levels of GSH contribute to the oxidative stress associated with inflammation, infection, and the degeneration of nerve cells. Glutathione is central to a multitude of cellular processes, including cell proliferation, differentiation (where a less specialized cell becomes a more specialized cell type), and death. Glutathione also helps to protect your telomeres—DNA-protecting “caps” at the end of your chromosomes.

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Studies show that longer telomeres are associated with longer lives. Glutathione is especially important in the liver, where it’s responsible for eliminating toxins. By greatly enhancing your detoxification processes, glutathione neutralizes harmful toxins that can prematurely age you. Since low glutathione levels have been noted in a number of diseases, supplementation is key—especially as you age. In fact, studies have linked low levels to the development of glaucoma, macular degeneration, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, osteoporosis, cardiovascular conditions, respiratory diseases, diabetes, and cancer—diseases that become more prevalent as we get older. But supplementation isn’t as straightforward as it seems since GSH changes into its oxidized form during digestion. Even an enteric coating won’t preserve glutathione in its reduced form as it travels from the mouth all the way to the bloodstream. To ensure you are getting all of the protection GSH provides, look for a glutathione product that keeps the glutathione stable with protective antioxidants and has shown that it is absorbed into the blood stream.

Grape seed extract shows distinct promise as a therapy in vascular disease, such as deep vein thrombosis and chronic venous insufficiency. Scientific studies have suggested that grape seed extract inhibits the accumulation of platelets and reduces inflammation that can damage the endothelium— the inner lining of arteries. Grape seed extract may be more effective than standard treatments, such as anticoagulants, at treating thrombosis because it may protect the integrity of the endothelium—something that standard therapies can’t. Often called the “silent killer,” hypertension (high blood pressure) is a major risk factor for heart disease, stroke, and other chronic diseases. An Italian, multi-arm clinical trial using grape seed extract studied individuals with pre- or mild hypertension for four months. The results were truly remarkable. All groups showed a decrease in systolic blood pressure, but with the highest grape seed extract dose, blood pressure numbers normalized in 93 percent of subjects.

Grape Seed Extract: Heart Health and a Whole Lot More

Grape seed extract is high in oligomeric proanthocyanidin complexes (OPCs), a group of closely related metabolites that are showing promise in fighting a variety of diseases through their antioxidant and anti-inflammatory effects. Strong evidence suggests that grape seed extract is beneficial for a number of cardiovascular conditions. Grape seed extract reduces high blood pressure, protects the blood vessel walls from damaging free radical activity, and prevents the dangerous oxidation of LDL cholesterol—one of the first steps on the road to a heart attack or stroke.

Another avenue of research is grape seed extract’s potential as a cancer preventative and treatment. Grape seed extract has exhibited impressive cancer-fighting effects on a number of different cancers, including colon cancer, pancreatic cancer, and lung cancer. It works through multiple 13

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pathways to selectively target cancer cells, inhibiting cancer cell survival, growth, and metastasis. Studies suggest that grape seed extract enhances DNA repair, particularly UVB-induced DNA damage in skin, proposing it may be a promising therapy for skin cancer. Each year nearly 5 million Americans are treated for skin cancer. In fact, according to the Skin Cancer Foundation, over the last three decades, more people have developed skin cancer than all other cancers combined. Plus, the risk of getting skin cancer increases with age. In a skin cancer study published in Toxicolog y and Applied Pharmacolog y, grape seed proanthocyanidins reactivated silenced tumor suppressor genes. This epigenetic reprogramming may block the proliferation of cancer cells and inhibit their progression. Grape seed extract may also help preserve muscle mass as we age. A 2014 study published in the journal BMC Complementary and Alternative Medicine found that mice fed grape seed extract experienced less muscle loss in an experimental frailty model. Grape seed extract also preserved muscle fiber size and counteracted cell death and protein degradation in skeletal muscle. The researchers deduced that the antioxidant capacity of grape seed extract inhibited the reactive oxygen species that cause inflammation. You’ll find a lot of grape seed extracts on the market, but they vary widely in quality. It’s important you choose one that will provide the benefits found in scientific studies. Tannins, a type of OPC, are great in a dry, red wine, but the tannins in many grape seed extracts can hinder absorption. Tannins have a high molecular weight that make them hard to absorb. If you’ve taken one of the inexpensive grape seed extracts and found no benefit, it’s probably because of the tannins. Be sure to choose a grape seed extract with only low molecular weight OPCs, so your body can reap the benefits. 14

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Curcumin Takes the Gold for Anti-Aging

Curcumin, a component of the Indian spice turmeric, has been receiving a lot of attention recently as a potential therapy for many diseases. And for good reason. This extraordinary polyphenol has shown anti-inflammatory, antioxidant, hypoglycemic, and antimicrobial activities. Curcumin is being studied for a wide range of diseases, including multiple types of cancer, heart disease, and diabetes, as well as inflammatory bowel disease, arthritis, and other inflammatory diseases.

block communication among brain cells and ultimately destroy them, leading to memory failure. Scientific studies have shown that curcumin may reduce betaamyloid production and plaque burden in the brain, reducing the neurotoxicity associated with beta-amyloid. Curcumin also improves working and spatial memory, perhaps by decreasing lipid peroxidation in brain tissue. This is when free radicals steal electrons from lipids in cell membranes, causing damage to the cell. Curcumin may also play a role in keeping brain mitochondria

The anti-inflammatory effects of curcumin are what make it a star in a wide variety of disease states associated with aging. Curcumin reduces chronic inflammation by neutralizing free radicals and regulating the cellular communication that plays a key role in chronic diseases. Curcumin may also increase glutathione levels in the body. The most extensive results may stem from curcumin’s ability to inhibit transcription factor NF-ĸB, a major trigger of inflammation in the body. And then there’s Alzheimer’s. According to the Alzheimer’s Association, fear of Alzheimer’s disease is second only to fear of cancer. But Alzheimer’s and other forms of dementia aren’t inevitable. Epidemiological studies have found that India—where curcumin consumption is high—has a much lower incidence of Alzheimer’s disease than the United States. One of the characteristics of Alzheimer’s disease is the formation of beta-amyloid plaques that build up in the diseased brain. Scientists believe that these plaques may

healthy. Its antioxidant and antiinflammatory properties also likely play a role in its neuroprotective potential. With all of these benefits, it’s easy to see why adding curcumin to an anti-aging program makes sense. Yet, curcumin is poorly absorbed, making many

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curcumin and turmeric supplements ineffective. Various methods have been used to increase absorption. Another special property of curcumin is its ability to provide pain relief— especially for those with arthritis. In one clinical study published in Phytotherapy Research, researchers tested a bioavailable form of curcumin known as BCM-95 against the common arthritis drug diclofenac sodium in patients suffering from rheumatoid arthritis. At the end of the eight-week study, the researchers found that the curcumin was just as

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EPIGENETICS AND YOU If our DNA is the instruction manual for our bodies, then the epigenome is like the highlighting and margin notes that tell our bodies what to read and how to read it. These chemical markers and switches regulate how the cells in our bodies interpret our DNA. It’s what tells a cell to be a blood cell or a bone cell. The epigenome can turn on or turn off genes, which may affect our susceptibility to diseases like cancer or Alzheimer’s. What’s more important, our diet, our habits, and our environment can influence these epigenomic switches. As science learns more about how our actions impact our genes, we may discover that what we do matters more than the genes we inherit—putting us firmly in the driver’s seat when it comes to aging well.

method less desirable, especially since we have a greater chance of taking prescription medication as we age. Another absorption strategy uses nanotechnology. Delivering curcumin through nanoparticles may improve absorption, but may also increase risk. Researchers are concerned about toxicity, especially the possibility that these extremely small particles may negatively affect an individual’s genes.

effective as diclofenac sodium but with fewer adverse side effects. Some products add piperine, a component in black pepper, which has shown to improve the absorption of curcumin. However, piperine interacts with many medications, making this

Among the safest and most bioavailable forms of curcumin are those like BCM-95. Research shows that BCM-95, which combines curcumin with turmeric essential oil and phospholipids, provides up to 10 times better absorption than standard curcumin. It’s also becoming recognized as a viable formula in clinical trials and is currently being studied for multiple diseases, such as cancer, Alzheimer’s disease, and depression.

Aging Well

Aging is inevitable, but how we choose to live with aging isn’t. We aren’t content to just sit back in our rocking chairs and watch the world pass us by. We have goals we want to achieve, whether it’s climbing a mountain, traveling to Europe, or writing a novel. As we grow older, we can appreciate the deep friendships that time nurtures, the joy of watching our children grow up, and the wisdom that our age can bring to us. With a healthy diet, regular exercise, and the right nutritional supplements, we don’t have to just get old—we can age well. Holly Lucille, ND, RN is a nationally recognized licensed naturopathic physician, author, educator, and certified CrossFit instructor. Dr. Holly has a private practice in Los Angeles called Healing from Within Healthcare. She is a frequent contributor to several publications, hosts the “Dr. Holly Lucille Show: Mindful Medicine” on RadioMD, and provides natural health videos at her website, www.drhollylucille.com. 15

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Mariel Hemingway Finding the Fun in Health

“H

ealth is not about following a particular diet or health fad. It’s about looking at what is right for your individual physical, mental, and emotional make-up to create the best healthy lifestyle for you.

”

PHOTOGRAPHY BY CHRIS BALDWIN

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by Julie Blauer

cademy Award-nominated actress and granddaughter of literary great Ernest Hemingway, Mariel Hemingway is also a tireless advocate for mental health and a powerful voice in the natural health movement. She has written several books on health and wellness, and most recently a personal memoir titled Out Came the Sun, which chronicles her triumph over the legacy of mental illness and suicide in the Hemingway family. I caught up with Mariel on a rare rainy day in Southern California. Fittingly, nature-loving Mariel chose to share her health insights seated outside on her covered porch in order to enjoy the mild drizzle and freshened chaparral surrounding her rustic Malibu mountain home.

GHL: You’ve written and spoken a lot about health. What’s the overwhelming take-home message that you want people to get? MH: I want people to know that health is not about following a particular diet or health fad. It’s about looking at what is right for your individual physical, mental, and emotional make-up to create the best healthy lifestyle for you. GHL: You’re very open about your personal struggles with food in your early life. How has your relationship with food become healthier and more balanced? MH: I really believe a healthy lifestyle is the answer, along with trying to find things that balance your brain. While my healthy lifestyle has helped me to get through my compulsiveness and depression, it didn’t really smooth the edges. Something called brainwave optimization, which balances the hemispheres of the brain through sound, has helped me free myself from any kind of worry about food or over exercising— or any of it. I just don’t obsess anymore. Oh, except Bobby (Bobby Williams is Mariel’s partner) would like me to obsess less about a clean house—I say, that’s a good obsession! GHL: What can you share with

others who may struggle with body image, weight, compulsive exercising, and over or under eating that helped you? MH: I think you have to ask, “Am I really eating in a way that serves my body well?” I found that once I began eating real, wholesome food, things

turned around. I figured out what foods make my body feel most vibrant and healthy, but it is not really a system or a specific diet. I just eat real food. Oddly, so many people today don’t know what real food is! The secret is being mindful and conscious about where our food comes from—and refraining from eating processed food.

own chickens. And we try to mix it up. I don’t eat a lot of dairy whereas Bobby can get away with more of it. He loves to drink raw goat milk. I never eat sugar. If I do eat anything sweet, it’s sweetened with maple syrup, stevia, or raw honey in a raw, uncooked dessert. It’s amazing, when you have a treat only once in a while, you really enjoy it!

GHL: Do you ever “fall off the wagon” while eating healthfully? And if so, how do you bring yourself back?

GHL: What supplements do you take daily?

MH: That’s the funny thing about me. I love order and routine so much that actually I rarely do [fall off the wagon]! I eat gluten or sweets once in a while just to mess it up a bit [she laughs]. I can get too regimented. It’s important to remind myself that there’s a place for sweet in my life and there is. The more I allow myself a balance in that, the less “holding-on-crazy” I am. GHL: What’s in your refrigerator right now? MH: Buffalo! Bobby is a big eater and goes for everything as long as it is organic, local, and seasonal.

MH: I test regularly with a doctor to see what nutrients I need and change it up frequently. I always take minerals because people in general are deficient due to soil depletion. I have a teaspoon of Real Salt (that’s the brand) mixed in water every morning, and sometimes at night if I am having an issue with my back. I take magnesium periodically and find that it is unbelievable for aches and pains and all kinds of things. I’ll do a tablespoon of coconut oil everyday because it’s a really good cleanser. And I take a really good all-around multivitamin. I also take vitamin D, especially in the winter when there’s less [sun] light. We need vitamin D and it helps to balance mood. I take an omega-3, too.

mean for you?

GHL: You look fantastic. How do you stay so fit?

I don’t eat gluten and I eat very little grain because it makes me “cloudybrained.” I do eat seasonally. In spring and summer, I eat cleaner, lighter foods—lots of raw food and salads. I do eat meat—usually buffalo or bison. And I only eat chicken from local farms where I know they treat their chickens well. We eat our own eggs from our

MH: I work out five to six days a week— but I wouldn’t even call it working out. I play! I do a routine three days a week that’s kind of like CrossFit with four seven-minute segments of high-powered, intense strengthening exercises. But before I start, I warm up on the rowing machine, the trampoline, or the stationary bike. Or sometimes I

GHL: What does a healthy diet

MH:

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okay to get help and talk about it. And we can be completely functional and completely successful too, regardless of the mental health issue.

hike in the mountains first. It’s great for building muscles and I’m getting stronger. The days in between I do yoga. I also will get on the bike a couple times a week and ride up a steep hill that goes to the top of the canyon. I love exercise. I love the way it makes me feel. But you’ve got to change it up. Exercising with Bobby is always a lot of fun. We often go in the backyard, jump rope, and play games.

GHL: What made you decide to share your personal story about mental illness and the history of addiction in your family?

GHL: You’ve got a very full life! When you are really stressed out, what do you do to get back to center?

I meditate. My meditation has provided incredible solace for me. I’ve meditated for 25 years. Recently, I started doing transcendental meditation (TM). It’s a powerful, easy, totally productive way to de-stress and really get rid of anxiety. You get to dip into what’s called the unified field where you actually feel yourself at peace. It has been incredible. What I love about TM is that it is very doable for anybody.

MH:

GHL: What do you believe our culture’s biggest misconception about mental illness is?

The biggest misconception is that there’s something that the person who suffers from mental illness has done wrong. There’s both mistaken blame and shame involved. But there’s no blame to be had. And also the misconception is that you don’t know somebody who is suffering, because

MH:

In Out Came the Sun, Mariel masterfully shares the story of her troubled childhood in a famous family haunted by depression, alcoholism, mental illness, and suicide—and her ultimate triumph in finding a way to overcome the family demons and come to a place of love and compassion.

you do. Everybody does. Most people will not talk about it because they are so afraid that if they say they are depressed or that they are addicts of some kind that they will be looked at differently or down upon. Mental illness is just something that is very real and very much in all of our lives. We are all suffering from stress just because of the complicated world we live in. That’s a mental illness. Addictions are mental illnesses. Body dysmorphia is a mental illness. We need to know it’s

MH: I come from a family that people might pay attention to. Somebody might read my memoir Out Came the Sun or see the documentary about my family Running from Crazy, and think, if Mariel Hemingway can talk about it, why can’t I? That’s the beauty of it. I make myself real because I am. I come from this family of mental illness and suicide. But my story is really not that unique. People come up to me and tell me they relate, and I hear about their stories and I wonder how they survived! But it’s the similar feelings that we have in common. And I just want them to know that healing is possible. GHL: What’s next for Mariel? MH: After having focused on growing my healthy lifestyle brand and releasing three new books, I’m grateful to have the time to devote to finding the right film or television series this year.

Julie Blauer is a Los Angeles-based writer who specializes in health and entertainment.

NEW BOOKS

from Mariel Hemingway Available April 7, 2015

Available April 7, 2015

Invisible Girl is Mariel’s searingly honest young adult memoir. She shares in candid detail the story of her troubled childhood in a way that teens with similar issues can relate to.

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THE LIVER: Get to Know the Body’s Superhero by Gaetano Morello, BSc, ND When it comes to our health, the liver can be considered our body’s superhero. It has over 500 functions that span from regulating energy to lowering cholesterol. The liver is like a garbage collector masquerading as a mighty crime fighter. It’s responsible for many of the body’s detoxification processes, ensuring that chemicals, toxins, and medications are properly processed and eliminated. This vital organ metabolizes carbohydrates, processes fats, and breaks down hemoglobin along with insulin and other hormones. It stores sugar, some vitamins, and iron, keeping them ready for when our body needs them. But the liver’s most important job is to cleanse the blood of contaminants—those super villains that can wreak havoc on our bodies. The liver fights these toxins, metabolizing or removing them before they can cause us harm. It is obviously clear that the liver is vital not only to our well-being but to our very survival. Our Livers Under Attack We can’t survive without our livers, but we tend to put them through the ringer. Think about it—the liver takes the brunt of the Standard American Diet, which is filled with carbohydrates, sugars, and chemicals that aren’t good for us. The liver also has to deal with the alcohol we drink and any medications we may be taking, including seemingly innocuous over-the-counter drugs like acetaminophen that can really tax our 20

livers. In fact, acetaminophen overdose is one of the most common poisonings in the world, replacing viral hepatitis as the most frequently cited cause of acute liver failure. Even the heavy metals and pesticides that we absorb from the environment are processed by the liver. Because of the heavy burden we put on them, our livers have to work hard, and increasingly we’re finding that their superpowers may not be quite up to the task. Case in point: Non-alcoholic fatty liver disease (NAFLD)— a condition that involves the accumulation of abnormal amounts of fat in the liver not caused by alcohol abuse. Experts have estimated that nearly 30 million U.S. adults have NAFLD and another 32.5 million have hepatic steatosis, which develops when the disease has progressed to the point of damaging liver cells. NAFLD is often associated with obesity and diabetes. Your Liver Needs Help Maybe your liver’s been toiling away doing its job without complaint, but unless you have a perfect diet and live a squeaky-clean lifestyle, it could likely

use some TLC. To show your liver some love, try taking supplements proven to help your liver function at its best.

Milk Thistle. This liver-loving herb contains several bioflavonoids, including silymarin and silybin. These polyphenols are powerful antioxidants that scavenge free radicals that could damage the liver. The compounds in milk thistle also inhibit inflammation and enhance the ability of liver cells to produce glutathione, which is the body’s most important antioxidant. Milk thistle may also maintain the integrity of cellular membranes in the liver, helping them resist penetration by toxins.

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Alcohol abuse has long been associated with liver damage, cirrhosis, and fibrosis. Milk thistle boosts the activity of the body’s own antioxidants as well as acting as an antioxidant itself, which may be helpful in treating fatty liver caused by alcohol abuse. A study in Taiwan found that silymarin from milk thistle reduced the activity of the enzymes involved in collagen formation, as well as limiting the damage associated with fibrosis. Milk thistle also holds promise for those who have NAFLD. An Iranian clinical study followed 64 patients with advanced NAFLD who were provided with silymarin or a placebo three times daily for eight weeks. At the end of the study, those in the silymarin group had reduced levels of the two enzymes associated with this disease compared to the placebo group, suggesting that silymarin may be useful as a primary or complementary therapy for NAFLD. In addition, milk thistle is being investigated for its ability to prevent liver damage in people exposed to environmental toxins. In one clinical study published in the DARU Journal of Pharmaceutical Sciences, long-term

workers at natural gas refineries chronically exposed to hydrogen sulfide were given 150 mg of silymarin three times per day. After 30 days of treatment, researchers found significant improvement in liver function tests, including reductions in all three enzymes that were measured. Hepatitis C is a contagious liver disease that affects over three million people in the United States. In its chronic form, it can cause severe liver problems, including cirrhosis and liver cancer.

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Research suggests that milk thistle may slow the progression of the disease, provide symptom relief, and improve quality of life in those who suffer from Hepatitis C.

Sesamin. Another supplement

with liver-loving properties is sesamin, a major lignan found in sesame seeds. Sesamin has the unique ability to help the liver synthesize fatty acids by increasing the enzyme activity needed to properly oxidize fatty acids and reduce fat levels in the liver. In other parts of the body, oxidation is usually a bad thing, but oxidizing fatty acids in the liver is an important step in producing energy and preventing fats from being stored in the liver. Sesamin also acts as an antiinflammatory and it protects the liver from free radicals. In a scientific study published in the Journal of the Chinese Medical Association, sesamin relieved acute liver injury from lead poisoning. Lead can activate signals that increase tumor necrosis factor-α, a substance in the liver that causes inflammation, cancer, and cell death. The researchers found that sesamin suppressed tumor necrosis factor-α along with several

other inflammation-signaling pathways, preserving liver cell integrity. This research suggests that sesamin may be therapeutic for several liver conditions

Dandelion. Because of its detoxification properties, people around the globe have used dandelion as a liver tonic for centuries. This edible weed is a natural diuretic, increasing urine output and improving liver function. Dandelion’s high nutrient content may help keep electrolytes balanced, unlike pharmaceutical

diuretics. Dandelion is bitter and its bitter taste promotes the flow of bile from the liver and gallbladder.

Grape Seed Extract. As a

potent antioxidant, grape seed extract is another smart choice for protecting the liver. A 2010 study published in the Saudi Journal of Gastroenterolog y compared grape seed extract to vitamin C in patients with NAFLD. The exciting finding of this study was in the level of steatosis (accumulation of fat in liver cells) in the grape seed extract group. At the beginning of the study, eight patients had grade 1 steatosis and seven had grade 2, indicating up to 70 percent of liver cells were affected. By the end of the three-month study, no patients were measured at grade 2 and four had normal levels. Your liver does most of its work behind the scenes in your body, processing wastes and fighting toxins, but it doesn’t get much credit. You shouldn’t forget about the important role it plays in keeping your body running smoothly. Liver-friendly botanicals, like those here, can help it stay in fighting shape. Although your liver doesn’t wear tights or a cape, it really is a superhero.

Gaetano Morello, BSc, ND is a licensed naturopathic physician practicing in West Vancouver, British Columbia. He is a clinician at the newly formed Complex Chronic Disease Program at Woman’s Hospital in Vancouver, making him the first Naturopathic Doctor working at a leading North American Hospital. Dr. Gaetano is author of Whole Body Cleansing, and Cleanse: Ultimate Inside-Out Approach, as well as a contributing author to A Textbook of Natural Medicine and member of the Quality Assurance Committee for the College of Naturopathic Physicians of British Columbia. 21

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Underactive THYROID? How iodine can keep your thyroid in top form by Robert Thompson, MD Feeling fatigued, unfocused, and overweight? It could be your thyroid— a butterfly-shaped gland located at the base of your throat that produces metabolism-regulating hormones. Often called “the master gland,” your thyroid governs a wide variety of activities, from regulating your body temperature to controlling your metabolism. But for a growing number of people, this multitasking gland is underperforming. Under normal circumstances, your thyroid excretes two critical hormones—thyroxine, known as T4, and triiodothyronine, known as T3. These two hormones increase basal metabolism—the amount of energy required to keep your body functioning at rest. Creating thyroid hormones that regulate metabolism is a multistep process. First, the pituitary gland produces thyroid-stimulating hormone 22

(TSH) which, in turn, produces T4 and T3. Although the thyroid gland makes considerably more T4 (80 percent) than T3 (20 percent), T3 is 300 percent more active than T4. Under normal circumstances, T4 is converted into the more active T3 inside the cells of the body. Some T4 is also converted to reverse T3 (RT3), which tones down excess energy. Think of it like the pedals of your car—T3 is the gas and RT3 is the brake. The problem is that this critical conversion can be undermined by a number of factors, including chronic stress, hormonal and digestive problems, exposure to environmental toxins like mercury, or even menopause and pregnancy. A diet high in refined carbohydrates or excessive amounts of processed foods and foods containing soy or gluten can also thwart the

conversion process, leaving you with less T3 than you need for proper thyroid function. Laboratory testing can be done to measure all of the important T3 ratios, which are called the total T3/RT3 ratio. This test also tells you if you are being treated correctly, confirms that you are not being over treated, and tells you if your thyroid hormone production and conversion are functioning properly. A normal total T3/RT3 ratio is 10-12:1. If you are below that, most likely you are still hypothyroid—even if you are on therapy and even if you have low TSH. On the other hand, if you are above that ratio, you may need more T4 or less T3. Long-term thyroid problems can also be due to an autoimmune condition known as Hashimoto’s thyroiditis in which antibodies attack the thyroid and render it inactive. If you’ve been diagnosed

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with Hashimoto’s, your doctor may prescribe T4 hormone replacement. Yet, because T4 is simply a precursor to the active thyroid hormone T3, this strategy may not work if you have trouble converting T4 to T3. Once again, the all-important T3/RT3 ratio will tell you where you are in this process. Essential Iodine Iodine is a trace mineral that’s primarily stored in your thyroid. It’s essential for the creation of both T3 and T4. In fact, T4 contains 4 iodine atoms. When one of these iodine atoms is stripped off, it becomes T3, with 3 iodine atoms remaining. Without sufficient iodine your levels of T3 and T4 would drop, resulting in hypothyroidism. In cases of extreme deficiency, it’s not unusual for a goiter to develop. A goiter is an enlargement of the thyroid gland that causes swelling of the neck. Yet, even though iodine is critical for proper thyroid function, deficiency is on the rise. The National Health and Nutrition Examination Survey found that just 2.6 percent of Americans were iodine deficient during the early 1970s. But a follow-up survey found that deficiency skyrocketed to 11.7 percent between 1988 and 1994. That means that, over the past 40 years, the percentage of Americans with low iodine intake has more than quadrupled. I fear this is much worse today. This uptick in the rate of iodine deficiency can, in part, be traced to common environmental pollutants known as halides. Halides displace iodine blocking the body’s iodine receptors. This effectively lowers iodine levels and increases the risk of thyroid dysfunction and possibly endocrine organ cysts and cancers. These harmful halides include the chlorine and fluoride

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that are prevalent in our drinking water, and bromine—a chemical used as a dough conditioner in commercial bread. It can also be found as a preservative in canned, jarred, and bottled foods, as an additive in asthma inhalers and as a preservative in vaccinations. It is used in pools and spas with or without chlorine, it’s found in clothing and bedding as a flame retardant, and many more items. Possibly worst of all, bromine is being sprayed on our fruits and berries to keep mold from growing. Even organic fruits and vegetables from other countries can be fumigated with methyl bromide gas and still be considered organic (but not with the liquid). The only way you know for sure that a product is bromine-free is if the label says it is “not brominated.” People who avoid iodized salt or adhere to a salt-restricted diet may easily become iodine deficient. Vegetarians and vegans are also at risk of developing iodine deficiency, especially if they eat food grown in lowiodine soil. Iodine deficiency is a particular problem for pregnant and breastfeeding women. In 1995 a study conducted in 18 states revealed that over 50 percent of pregnant women were iodine deficient. This does not take into account the bromine issue which, as I have stated, interferes with iodine function. During pregnancy T4 production doubles, causing increases in daily iodine requirements. If a pregnant woman doesn’t get that extra iodine, she can’t produce the thyroid hormones needed for the proper neurological development of her growing baby. This puts infants at risk of cognitive impairment and learning delay. Even a moderate iodine deficiency can lower her infant’s IQ between 8 and 16 points. It is my contention that bromine presence coupled with iodine

Hypothyroidism

FAST FACTS

Hormones produced by the thyroid play a role in regulating calorie consumption, oxygen usage, digestion, the brain, and neuromuscular function. The American Association of Clinical Endocrinologists estimates that

27 million

adults in the U.S.

suffer from hypothyroidism and other thyroid disorders. People living in other countries with iodine-deficient soil are also known to have thyroid issues. Typically, women are more prone to thyroid issues than men. Women over 50 are especially vulnerable to developing hypothyroidism. Hashimoto’s thyroiditis is one of the most common causes of hypothyroidism and one of the most common of all known autoimmune diseases. An underactive thyroid condition may be affecting up to

percent of the U.S. population today.

At least six different specific causes or types of hypothyroidism have been accurately identified.

The conversion of into occurs mostly in the liver but also in cells of the heart, muscles, gut, and nerves.

STRESS

is a major factor that can adversely affect the thyroid. 23

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deficiency is a major contributor to autism and the development of other neurological disorders associated with pregnancy and vaccinations based on the Thompson-Doberheiner Theory of Mineral Substitution. The American College of OB/ GYN has not even considered this issue or made any positive recommendations based on the existing evidence. This is concerning.

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Thus far, the medical literature has revealed no known contraindications or examples of iodine toxicity in humans, except in patients with untreated

The good news is that you can easily reverse a deficiency of iodine or reverse the problem of bromine excess with a high-quality supplement that provides several forms of iodine—specifically potassium iodide, sodium iodide, and molecular iodine. Why these three? Potassium iodide and sodium iodide are critical for optimal thyroid function. Molecular iodine, on the other hand, provides cellular support to breast, colon, prostate, and uterine tissue. I am completely convinced, based on existing published scientific literature, that significant levels of iodine supplementation are of critical importance in pregnancy.

hyperthyroidism. There is also evidence that iodine decreases the chances of developing hyperthyroidism. In fact, iodine has been used to reverse hyperthyroidism, although I would not recommend this approach without the guidance of a qualified physician.

How Much Is Enough? How much do you need? The current recommended daily allowance (RDA) for iodine in the U.S. is a mere 150 mcg for healthy adults. While this is enough to prevent goiter and cretinism (severely stunted physical and mental growth), it may be too little to protect against bromine and prevent many other thyroid disorders, including hypothyroidism. Yet, most physicians are hesitant to recommend supplemental iodine. This misplaced concern may be based on a single 2006 study reporting a positive link between higher levels of added iodine in China’s commercial salt supplies and an uptick in the incidence of Hashimoto’s disease. But most doctors aren’t aware that the scientists who conducted this study retracted their original conclusions a year later, stating that “Chronic iodine excess does not apparently increase the risk of autoimmune thyroiditis (Hashimoto’s).”

Many integrative physicians and alternative health practitioners believe that higher levels of supplemental iodine are instrumental in correcting Hashimoto’s and hypothyroidism. They often note that women in Japan consume upwards of 12.5 mg of iodine per day with no harmful effects and a host of benefits for both thyroid and breast health including at least a 40 percent reduction in breast cancer incidence. Indeed, many holistic or integrative health care providers in the U.S. commonly recommend 12.5 mg per day—taken with food—to their patients with hypothyroidism—with great success. Be aware, however, that the amount of supplemental iodine needed for an individual varies widely based on his or her current health status and thyroid test results. Before taking high doses of iodine, it’s wise to consult with a health care provider familiar with iodine’s benefits.

Are You Deficient? In the U.S., it’s estimated that one in seven women suffers from an iodine deficiency. In my experience, this incidence is much, much higher. Are you one of them? One way to find out is to ask your doctor about a urine iodine loading test. This is best done on a weekend or when you can stay close to home since you are given 50 mg of supplemental iodine and then your urine is collected for 24 hours. With this test, your iodine sufficiency is determined by comparing the amount of iodine taken to the amount excreted in your urine. Your iodine levels are determined to be sufficient when 90 percent or more of the ingested amount is excreted in the urine. This test may also predict a risk of getting breast cancer if your bromine level is measured and found to be elevated. The bromine level can be measured with the same 24 hour urine iodine challenge test collection. An easier way to see if you’re getting enough iodine is to get an inexpensive prescription from your physician for super-saturated potassium iodide (SSKI). You simply apply three drops to your skin and rub it in, once a day. If, when you touch something with slightly wet fingertips, it leaves a yellowish stain, then the iodine is coming out of your skin, indicating you’re getting enough iodine. If the iodine stain disappears quickly, this can also be associated with iodine deficiency. Robert Thompson, MD practices integrative, antiaging, and holistic medicine in Soldotna and Anchorage, Alaska. A board-certified obstetrician and gynecologist for more than 30 years, he now devotes his practice to preventive medicine and bioidentical hormone replacement therapy for both men and women. He is author of The Calcium Lie II: What Your Doctor Still Doesn’t Know. A concert violinist and outdoors enthusiast, Dr. Thompson also devotes his time to cooking, art, music, and raising and training his beloved Labrador Retriever dogs. Find him at www. calciumlie.com. continued...

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Symptom CHECKER Hypothyroidism rarely causes symptoms in its early stages. However, if it’s left untreated, the following symptoms can gradually become severe and may lead to other health problems like obesity, joint pain, infertility, or cardiovascular disease. Talk with your doctor if you have one or more of these symptoms:

Fatigue, even after a good night’s sleep, or afternoon fatigue. Weight gain for no apparent reason or difficulty losing weight. Feeling cold, even when the temperature is comfortable. Cold hands and feet. Difficulty concentrating; foggy thinking. Frequent constipation. Muscle aches, tenderness, and stiffness; carpal tunnel syndrome. Dry, brittle hair. Hair loss. Loss of the lateral one-third of eyebrows or the thinning of eyebrows and lashes. Dry, waxy skin; heel calluses, dry patches on the elbows. Deep, hoarse voice. Slow pulse. Low sex drive. Potency or fertility problems; menstrual irregularity. 26

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The Trouble With Thyroid Testing Typically, doctors test thyroid function during your yearly physical. Most rely on a single blood test that measures thyroid-stimulating hormone (TSH). Since TSH rises as thyroid function declines, levels over 5.0 mu/L are considered an indication of hypothyroidism. The problem is, many people with TSH values between 3.04 and 5.0 mu/L—values considered normal under current guidelines—have symptoms that indicate a sluggish thyroid, and 30 percent of those with a TSH above 2.0 will have thyroid antibodies. This means that many symptomatic people with “subclinical” hypothyroidism go undiagnosed and untreated. Since standard TSH testing is not an exact science, it’s a good idea to ask for further testing. Looking beyond a simple TSH test can give you and your health care provider a more accurate picture of how well your thyroid is functioning. Research has shown that T4 and TSH are poor indicators of thyroid function. A much better approach is to look at the symptoms you are experiencing, your family and personal history, and the results of additional thyroid tests, including testing for Total T3, Free T3, Reverse T3, Ratios, and antibody tests like anti-TPO and anti-TGAb which can give a better assessment of T3 and T4 production. I consider the HTMA, i.e. a reliable, hair tissue mineral analysis test, also essential. According to Dr. Kent Holtorf at the National Academy of Hypothyroidism, increased Reverse T3 levels and decreased T3 levels have been an association with hypothyroidism or low thyroid function. Because iodine is essential for the production of thyroid hormones, most integrative medical practitioners may also recommend iodine testing to check for a deficiency. While there is no substitute for a battery of in-depth lab testing, tracking your basal temperature for several days in a row is one easy test that you can perform at home. Basal body

temperature (BBT) is your body’s temperature when you’re fully at rest. To measure your BBT, take your temperature before getting out of bed in the morning using an oldfashioned mercury-like basal body temperature thermometer (not a digital thermometer). Set an alarm to ensure you take your temperature at the same time every day and keep

the thermometer at your bedside. As soon as you wake up, place the thermometer under your tongue for at least five minutes. Write down your results each day. Normal basal body temperature for most healthy adults ranges from 97.8º to 98.2º F. If your average BBT is consistently lower than 97.8º F (36.5º C), you may have an underactive thyroid. Although it may be challenging to get an accurate diagnosis, the good news is that if you do have an underactive thyroid, a thyroid-friendly diet, lifestyle modifications, and natural alternatives to synthetic thyroid replacement therapy can often restore thyroid function and relieve symptoms. continued...

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Is Iodine Enough? Not Always. Some people try iodine therapy and get ineffective results. Usually deficiencies in amino acids, trace minerals, or whole-food vitamin C are the culprits. You may need to add iodine-supporting nutrients to your regimen in order to get your thyroid active again. Here are a few “must-haves” to get the most from iodine: L-tyrosine is an amino acid found in eggs, nuts, meats, and many other protein-rich foods. Along with iodine, L-tyrosine (or just “tyrosine”) is a building block of thyroid hormones, and that’s why you may need it in supplemental form—especially if your diet doesn’t have enough. Vitamin C is necessary for thyroid hormone production and helps reduce the oxidative burden that free radicals put on the thyroid. I believe that you need more than just ascorbic acid, so choose a vitamin C complex with bioflavonoids that are closer to whole foods or get your vitamin C from foods like citrus fruits, peppers, or strawberries. Selenium acts synergistically with iodine, helping to make it more available to the cells throughout the body. It also protects the thyroid gland from oxidative damage while it converts iodide to iodine. Research in West Africa has revealed that selenium and iodine deficiencies—and the compromising effect they have on thyroid health—can be seen in tandem. In some rural areas of India, even after iodine was made more readily available in the diet, goiters were still a common symptom of thyroid problems. While researchers concluded that part of the reason could be environmental, selenium deficiency was also cited as one of the causes. Thiamine (B1) helps change carbohydrates into energy. New findings in The Journal of Alternative and Complementary Medicine suggest that supplementing with up to 600 mg of thiamine daily rapidly reduces fatigue in Hashimoto’s patients. Riboflavin (B2) is essential to the synthesis of thyroxine (T4). A deficiency can lead to reduced thyroid activity because iodine and L-tyrosine need riboflavin to help synthesize T4. 28

LIFESTYLES

IODINE’S NUTRITIONAL SIDEKICK

Your thyroid combines iodine with the amino acid L-tyrosine to make those critical thyroid hormones. Not having enough tyrosine can limit the amount of T4 and T3 the body can make. Supplementing with tyrosine, however, can kick-start a sluggish thyroid. Just be aware that if you are currently taking a thyroid medication such as levothroid, unithroid, synthroid, or levoxyl, check with your doctor since taking a tyrosine supplement can interfere with their action. Or, even better, check your BBTs correctly, get a HTMA, and request a TT3/ RT3 ratio—then find a physician who can interpret and apply the results correctly to your therapy. You will be glad you did!

WORTH ITS SALT?

Iodized salt is frequently touted as the solution to sub-optimal thyroid function. The truth, however, isn’t quite so convincing. Research in The Original Internist shows that your body can only absorb about 10 percent of the iodine found in iodized salt. One reason for this is iodized salt’s chloride content. Chloride competes with iodine for absorption in the intestinal tract. Research from the University of Texas at Arlington also demonstrates that exposure to air, heat, and moisture during storage can degrade the iodine in salt. This means that the salt in your salt shaker likely doesn’t live up to its iodine claims.

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Should You Go Gluten Free? If you’ve been to the grocery store lately, you’ve probably seen dozens of products labeled “gluten free.” Going gluten free is the latest trend in the never-ending quest for better health—and, just like the fat-free trend, food manufacturers are quickly getting on board. In fact, according to the market research firm Packaged Facts, gluten free products are one of the fastest-growing market segments with over $4.2 billion in sales in 2012. But can going gluten free really make you healthier?

the number of Americans with celiac disease. NCGS is a term that was coined to describe those individuals who cannot tolerate gluten and experience many of the same problems as those with celiac disease but without the intestinal damage. NCGS can also trigger symptoms similar to irritable bowel syndrome

What’s Gluten Got to Do with It? Gluten is an elastic protein in wheat, spelt, barley, and rye. It’s what makes pizza dough stretchy, gives bread its spongy texture, and thickens some commercial sauces and soups. Unfortunately, gluten has been implicated in a range of health problems. On one end of the spectrum is celiac disease. Gluten triggers an autoimmune reaction in people who have celiac disease that can lead to a number of serious consequences. On the other end are those who just feel better when they cut out gluten. Science is still trying to catch up with what people who feel better without gluten have been saying all along.

Grain Brain: The surprising truth about wheat, carbs, and sugar— your brain’s silent killers by David Perlmutter, MD

(Little, Brown, & Co., 2013)

While there is no test that can definitively diagnose NCGS, one 2007 trial that appeared in the journal Gut found that both celiac patients on a gluten free diet and nonceliac volunteers showed an innate immune response to gliadin—a protein found in gluten. These findings not only give validity to NCGS, it suggests that gluten may have an undetected immune response on an even broader scale. Separating the Wheat from the Chaff Gluten may also be implicated in a host of other medical issues, especially neurological issues like autism, epilepsy, and schizophrenia. Studies suggest that, at least for some people, a gluten free diet can reduce the symptoms of these diseases. Recent studies show that some schizophrenics make antibodies to gluten and their symptoms improve when on a gluten free diet. In addition,

Researchers estimate that 18 million Americans have non-celiac gluten sensitivity (NCGS). That’s six times

Reading List Learn more about how gluten can affect your health and glean helpful hints for adopting a gluten free lifestyle in these informative and entertaining reads:

(IBS), including cramping, gas, and diarrhea. In fact, researchers recommend that patients diagnosed with IBS be tested for celiac disease and, regardless of the outcome, try a gluten free diet to help relieve symptoms.

Breaking the Vicious Cycle: Intestinal Health Through Diet by Elaine Gottschall, BA, MSc. (Kirkland

Press, 1994)

The Gluten Connection: How gluten sensitivity may be sabotaging your health—and what you can do to take control now by Shari Lieberman (Rodale,

2006)

Wheat Belly: Lose the wheat, lose the weight, and find your path back to health by William Davis, MD (Rodale, 2011)

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A Healthy Thyroid Does This and More! TM

Healthy Hormone Levels* • Immune System Support* • Revives Metabolism* • Supports Cellular Health: •

Breast, Uterine, Ovary and Prostate*

Weight Management*† • Restores Your Energy * • Enhances Detoxification* •

It’s impossible for the thyroid to function properly without adequate levels of iodine and L-Tyrosine.

— Robert Thompson, MD Anti-aging, Holistic Practitioner www.aurorahealthandnutrition.com Author of Calcium Lie II

EuroPharmaUSA.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. † In conjunction with a healthy diet and exercise.

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Do I Have

Celiac Disease? If you have celiac disease, eating gluten can damage tiny, finger-like projections called villi in the small intestine. This can prevent the absorption of nutrients and can cause chronic diarrhea, rashes, weight loss, lethargy, and even neurological disturbances.

doctors are investigating a possible link between gluten and the milk protein casein in autism spectrum disorders (ASD). They theorize that gluten and casein are not properly broken down in the gut and affect, or take advantage of, gut permeability in those with ASD. The opioid peptides that form may cross the intestinal membrane and the blood-brain barrier, affecting the nervous system. However, we still have a lot to learn about food sensitivities. Recent science suggests that certain carbohydrates are hard to digest. One area of research is on FODMAPs, (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are poorly absorbed, short-chain carbohydrates, which are present in many foods that also contain gluten. FODMAPs are also found in foods like apples, peas, peaches, cashews, and milk. Other research takes it a step further and postulates that all carbohydrates with double sugar molecules are hard to digest and cause imbalance and overgrowth of gut bacteria damaging the digestive tract. This has led to the development of the Specific Carbohydrate Diet, which cuts most grains, starches, sugars, and processed foods. (See www.scdlifestyle.com for details.) Some experts have concluded that grains cause inflammation and 32

leads to countless health problems from joint pain to Alzheimer’s disease. Because the mechanism of action in NCGS is not well understood, researchers disagree on why certain people feel better on a gluten free diet. Is it truly gluten? Is it FODMAPs or other carbohydrates? Some argue that when people go on a gluten free diet, by necessity, they are often cutting out most of the junk food they’ve been eating and that’s what’s really making them feel better. Next Steps If you’ve got symptoms, it’s smart to get tested for celiac disease. If the tests come back negative, maybe it’s time for a different approach to food. Don’t just cut out gluten and replace it with a bunch of packaged gluten free breads, pastas, and brownies. Gluten free products are often made with refined, ultra-processed grains and starches that are high in sugar and low in nutrients. Just because something’s gluten free doesn’t mean it’s good for you. Instead, opt for fresh fruits, vegetables, lean protein, dairy, and healthy fats. If you build a diet around fresh, natural foods your body will love, you’ll not only discover a whole new world of delicious foods, you may find you feel better than you have in years!

Once considered a rare disorder, celiac disease is four times more common now than it was just five decades ago. Today, celiac disease can be detected via a simple blood test. If the test comes back positive, a biopsy is performed to confirm the diagnosis. Yet, despite advances in diagnostics and increasing gluten awareness, many people remain undiagnosed. Over time, this can lead to malnutrition and the increased risk of osteoporosis, anemia, dermatitis herpetiformis (a form of eczema), infertility, epilepsy, migraines, and intestinal cancers. Left untreated, celiac disease can also lead to other autoimmune disorders like type 1 diabetes and multiple sclerosis. If you think you may have celiac disease, it’s important to get tested. In order to get an accurate diagnosis, you should continue eating gluten until you’re tested. Once celiac disease is confirmed, it’s imperative that you avoid even tiny amounts of gluten. Since there is no cure for celiac disease, the only treatment is a totally gluten free diet. Find out more at www.celiac.org.

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EuroPharmaUSA.com *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE. † Cholesterol levels already within the normal range

Your Liver’s Best Friend Advanced liver support like no other: • Sesamin protects liver cells and helps the liver respond to daily challenges* • Silymarin stops oxidative damage, supports healthy, natural detoxification* • Silybin, phytosome-bound for superior absorption, powerful, targeted liver support*

Clinical Strength Liver Formula TM

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*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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LIFESTYLES

Garden Good Spring has arrived, and with it a plethora of fresh produce. Vibrant fruits and vegetables are cropping up in farmers’ markets, greengrocers, and maybe even your own backyard as the days grow longer and the weather turns warmer. Take advantage of the season’s flavors with these tasty springtime recipes.

Strawberry Fields Forever Salad Serves 4

Sweet and peppery, this simple salad takes just minutes to make—yet it packs a powerful dose of vitamins A, C and K, folate, calcium, magnesium, and potassium. Ingredients

2 cups baby spinach 2 cups baby arugula 8 -10 strawberries, hulled and sliced ¼ cup sliced almonds 2 tablespoons Meyer lemon juice 2 tablespoons extra virgin olive or avocado oil S alt and freshlyground pepper, to taste A few drops of stevia, to taste (optional) Directions

1. Combine the spinach, arugula, strawberries, and almonds in a large salad bowl. Toss well. 2. In a small bowl, whisk the juice, oil, salt, pepper, and stevia (if using) together until well combined. 3. Drizzle the dressing over the salad and toss again to evenly distribute. Serve immediately. Per serving: 89 cal; 7g total fat; 5g carb; 1g protein; 15mg sodium

What’s FRESH?

Buying produce when it’s in season not only offers better flavor, these foods are also typically higher in nutrients and budget-friendly. Look for these tasty fruits and vegetables from March to mid-June. VEGETABLES Artichokes Arugula Asparagus Belgian Endive Broccoli Butter (Bibb) Lettuce Cauliflower Chives Collard Greens Fava Beans Fennel Fiddlehead Ferns Green Beans Jicama Morel Mushrooms Mustard Greens Pea Pods Radicchio Ramps Red Leaf Lettuce Snow Peas Sorrel Spinach Spring Greens Sugar Snap Peas Vidalia Onions Watercress FRUITS Apricots Cherries Grapefruit Honeydew Limes Mango Oranges Pineapple Rhubarb Strawberries

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Chicken and Peas with Fresh Spring Herbs Serves 4

Thinly sliced chicken breasts are paired with seasonal vegetables for an easy, yet elegant, meal that works equally well for weekday family dinners and company meals. Try it served over a bed of risotto, polenta, or cauliflower rice. Ingredients

1 cup bone broth or organic chicken broth 1 teaspoon Dijon mustard Â˝ teaspoon salt Freshly ground pepper, to taste 2 tablespoons gluten free all-purpose flour, divided 1 pound thinly sliced chicken breasts 1 tablespoon avocado oil 2 cups sugar snap peas, strings removed and sliced in half 1 jar quartered artichoke hearts, rinsed 3 tablespoons fresh herbs, like chives, parsley, tarragon, or dill, minced 2 teaspoons champagne vinegar or white wine vinegar Directions

1. Whisk the broth, mustard, salt, pepper, and 2 teaspoons of flour in a small bowl until smooth. 2. Heat oil in a large nonstick skillet over medium-high heat. Dredge the chicken in the remaining flour and cook in batches until golden, about 2 minutes per side. Transfer chicken to a plate and keep warm. 3. Increase the heat to high. Stir in the broth mixture and add the peas and artichokes. Bring to a simmer and reduce the heat to low. Gently simmer, stirring constantly, until the peas are crisp-tender, about 3 minutes. 4. Return the chicken to the pan and simmer about 2 minutes or until heated through. Remove from heat and stir in the herbs and vinegar. Serve. Per serving: 248 cal; 6g total fat; 19g carb; 29g protein; 605mg sodium

Salmon with Mustard Sauce Serves 4

This succulent omega-3 rich salmon is grilled and adorned with a savory mustard sauce that harmonizes beautifully with the fish. Serve with a simple salad or on a bed of roasted asparagus for a lovely seasonal supper. Ingredients

4 boneless, skinless salmon filets 1 lemon, cut in half Salt and freshly ground pepper, to taste Â˝ cup Dijon mustard 1 teaspoon extra virgin olive oil 3 tablespoons fresh dill, minced 1 green onion, thinly sliced Directions

1. Pre-heat the grill to high with the lid down. 2. Rinse the salmon and pat dry. Squeeze the juice from half the lemon over the filets and season with salt and pepper. 3. In a small bowl, combine the mustard, oil, dill, and the juice from the other lemon half. Whisk well and set aside. 4. Grill the fish with the lid up for 4-5 minutes. Carefully flip the filets and grill an additional 3 minutes or until desired doneness. Spoon the sauce over the fish, garnish with green onions, and serve immediately. Per serving: 236 cal; 8.5g total fat; 3g carb; 36g protein; 724mg sodium

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SMART SHOPPER

GREENER CLEANERS It’s spring cleaning season—and for those of us who care about healthy living, it’s tempting to load up our shopping cart with cleaning products that promise to negate grease and grime, eradicate bacteria, and leave our homes smelling like a field of flowers. But, while cleaners and deodorizers may give us the illusion of a healthy home environment, commercially manufactured household cleaners contain a laundry list of ingredients that can leave a chemical’s legacy in every nook and corner. In fact, the Environmental Protection Agency (EPA) has consistently ranked indoor air pollution among the top five risks to public health. A major contributor to this indoor contamination comes directly from the chemicals found in our cleaning products.

Antibacterial “Antibacterial” means that the product contains chemicals that kill bacteria, viruses, or molds. Chemicals are listed as “active ingredients” on the label.

DECODING

THE LABEL

Here’s what those common ter ms on clean ing products rea lly mean:

Chlorine-free/Bleach alternative Products labeled “chlorinefree” do not contain chlorine bleach. They may contain oxygen bleach instead. Both kinds of bleach are irritating or corrosive and must be handled with care, but chlorine bleach can release traces of harmful chlorine gas. Frequent users of chlorine bleach are at increased risk of developing asthma and other respiratory problems.

Polluting the Homefront What’s really lurking in those extra-strength, fresh-scented cleaners? All-purpose cleaners and glass cleaners may contain ammonia, an eye irritant that can cause headaches and lung irritation. Disinfectants harbor phenol and cresol, two corrosive chemicals that cause diarrhea, fainting and dizziness, as well as kidney and liver damage. The polishes that make our floors and furniture shine include nitrobenzene, a carcinogen that can cause skin discoloration, shallow breathing, vomiting, and even death. Exposure to this toxic chemical can also cause reproductive damage and birth defects.

Inert This refers to non-pesticide ingredients in antibacterial cleaning supplies. However, inert substances can include petroleum-derived solvents, preservatives or synthetic fragrances. In some cases these ingredients are irritating to the skin and respiratory system or can cause long-term adverse health effects such as neurological damage.

Irritant An irritant is a substance that causes temporary inflammation, redness, and/ or itching of the skin, eyes, or lungs. Irritation can range from mild to severe, but by definition there is no permanent tissue damage.

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Since conventional cleaners often spend months on the shelf, strong preservatives are needed to prevent the product from going bad. One of the most popular preservatives is formaldehyde, a suspected human carcinogen and hormone disruptor. Because formaldehyde is also a strong irritant, shortterm exposure can affect the eyes, skin, throat and lungs.

Your DIY Housekeeping Kit Until World War II and the introduction of thousands of new chemicals into consumer products, people cleaned their homes with everyday ingredients. In fact, you can clean your house from top to bottom with these simple ingredients: White vinegar, vegetable oil soap, borax, baking soda, washing soda, lemon, and salt. Check out Pinterest for a wealth of ways to use these healthy ingredients to clean your home.

These chemicals aren’t just a threat while they are being used. The carbonbased gasses, known as volatile organic compounds or VOCs, released by common cleaning products can hang around in the air for days, even weeks. Able to cross the blood-brain barrier, VOCs can depress the central nervous system, irritate the eyes, nose and throat, reduce pulmonary function and increase the risk of developing or worsening asthma. Long-term exposure can contribute to a variety of cancers, especially cancers of the brain, skin, nervous system and endocrine system. Kick the Chemical Habit Opting for nontoxic or eco-friendly products can be a good first step toward a healthier clean, but it’s still no guarantee. Although household cleaners are regulated by the U.S. Consumer Product Safety Commission, manufacturers aren’t required to list a product’s ingredients. Consumers have little to go on beyond the warning labels manufacturers are required to put on their products. The labels DANGER, WARNING, and POISON only apply to a product’s immediate health effects,

Natural/Plant-based There is no legal regulation of the word “natural.” Some manufacturers use the term to mean that some or all of the ingredients come from plants or minerals rather than petroleum, but they rarely disclose how much or how little is present. Take this claim with a grain of salt.

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Solvent A solvent is a liquid that keeps other ingredients mixed in a solution. Solvents can also be used as specialized cleaners for tough soils and stains. Many commercial solvents are flammable and release VOCs into the air. When inhaled, solvents can cause respiratory impairment, neurological damage, reproductive and developmental harm, and cancer.

not the danger they pose after long-term exposure. It’s also important to know that product claims like “nontoxic,” “eco-safe,” and “environmentally-friendly” have no legal meaning and are essentially a marketing ploy to appeal to shoppers.

What should you look for? You can cut through the marketing hype and legal loopholes by checking the label for some obvious clues. The most informative are products that voluntarily list their ingredients. Check the label for grain alcohol instead of butyl cellosolve, a neurotoxic solvent shown to cause reproductive problems, and may damage the liver and kidneys. Opt for cleaners that use borax instead of chlorine bleach. Also, look for products that are petroleum-free, phosphate-free, and phthalate-free. Many green cleaners also derive their efficacy from all-natural essential oils like lavender, lemon, rosemary, sage, and tea tree oils. Studies show that many of these oils boast antibacterial and anti-fungal properties that can rival modern chemicals. As a bonus, these oils leave your home smelling fresh naturally. It’s also smart to look for a third-party certification. Two of the most widely used certifications for household cleaners are EcoLogo, which is owned by the Illinois-based company UL, and the nonprofit Green Seal. If you have the time to do a little more in-depth reconnaissance, you can also check out the EPA’s Greener Products guide at www.epa.gov/ greenerproducts/.

Surfactant Surfactants are chemicals that loosen dirt and grease from surfaces so that they can be removed. They are essential for cleaning, but some are safer than others. Some, like soap, are perfectly safe. However, others—especially chemically based detergents— may decompose slowly and be toxic to aquatic life.

Volatile organic compounds (VOCs) Volatile organic compounds are air contaminants that form smog. Some chemicals in this general category are linked to more severe health effects. The state of California places strict limits on VOC emissions from cleaners. Use no- or low-VOC cleaning supplies whenever possible.

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ALT ERNATIVE

MEDICINE CHEST

LIFESTYLES

BOOST Your Brain Power Naturally!

Keeping your brain sharp is important, no matter what your age. Whether it’s memory, learning, mental clarity, or mood, nutritional supplements can play a role in preserving—or even improving—brain function. If you’re looking for brain support, these natural ingredients are a good place to start.

Curcumin:

Known for its antioxidant and anti-inflammatory effects, curcumin is derived from turmeric—a plant that is the key ingredient in Indian curry. Epidemiological studies suggest that those whose diets include curry regularly have a lower incidence of developing Alzheimer’s disease. In fact, one study in the journal JAMA Neurolog y found that the prevalence of Alzheimer’s in adults in their seventies was over four times less than that of the same age group in the U.S. Scientific studies have shown that curcumin may decrease the beta-amyloid burden in the brain, perhaps by helping the immune system clear the amyloid protein. Curcumin may also protect neurons from deteriorating by inhibiting free radicals and inflammation, key factors in the progression of Alzheimer’s disease. In fact, a unique curcumin combination with beneficial curcuminoids and turmeric essential oil, BCM-95, was recently awarded a U.S. patent for its use as a potential treatment for Alzheimer’s disease.

Ginkgo biloba: This herb has a

long history of use for preventing and treating memory disorders—and for good reason. Modern studies have found that ginkgo protects neural cell membranes from free radical damage and reduces beta-amyloid toxicity, thought to be a key factor of Alzheimer’s disease. Results of clinical studies have shown that ginkgo extract helps those with dementia, providing benefits for cognitive performance and the activities of daily living. In fact, it may work as well as some standard prescription Alzheimer’s medications. Ginkgo may also be effective in preventing cognitive decline. One retrospective analysis of data collected over 20 years on EGb 761, a ginkgo extract used widely in clinical studies, was published in PLOS ONE. The study found that elderly people without dementia who took ginkgo showed less long-term cognitive decline than those who did not. Gingko also shows promise as an adjunctive therapy in patients with schizophrenia and may help those with cerebral insufficiency (not enough blood flow to the brain). 38

Coffee: Many of us can’t

start our day without our morning cup of coffee. That jolt of caffeine helps us get going. Caffeine use is associated with faster reaction times, increased alertness, and improved learning and memory. Now, evidence is mounting that coffee may be protective against neurodegenerative diseases, like Alzheimer’s or Parkinson’s disease. In a study of 1,409 seniors, which was published in the Journal of Alzheimer’s Disease, those who drank moderate amounts of coffee (three to five cups per day) in midlife had a 65 percent decreased risk of dementia and Alzheimer’s disease. Scientific studies have pointed to caffeine’s ability to block certain receptors in the brain and prevent the buildup of beta-amyloid, a marker of Alzheimer’s disease.

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Gingseng:

In Asia, ginseng has been used in traditional medicine for more than 2,000 years because of its ability to enhance mental and physical performance while reducing fatigue and stress. Scientific studies suggest that ginseng may improve working memory, attention, reaction times, and general cognitive performance. In healthy adults, effects were seen within hours of dosing. Long-term benefits were also shown in Alzheimer’s disease patients. One Korean clinical study followed Alzheimer’s patients for two years. They found that those taking ginseng showed maximum improvement on the Alzheimer’s Disease Assessment Scale and maintained that improvement for the twoyear period. However, when looking for ginseng, don’t confuse those in the Panax genus with other herbs that are sometimes called ginseng, such as Siberian ginseng (Eleutherococcus senticosus) and ashwagandha (Withania somnifera), which is sometimes called Indian ginseng.

Rosemary

has been called the herb of remembrance—Shakespeare even refers to it in Hamlet. Traditionally, rosemary has been used to improve memory and nervous disorders, and to reduce mental fatigue. Scientific studies have found that rosemary may enhance the production of proteins essential for nerve growth and function. One interesting feature of rosemary is that its essential oil positively affects short- and long-term memory when its scent is inhaled. In a clinical study published in Therapeutic Advances in Psychopharmacolog y, blood levels of the oil’s active compound 1,8-cineole after inhalation corresponded to improvements in speed and accuracy of cognitive tasks. Rosemary was also associated with enhanced levels of contentment.

Omega-3s:

These fatty acids primarily found in cold water fish like salmon may be best known for their heart-healthy benefits, but omega-3 fatty acids are also great for brain health. Fatty acids are crucial for brain function and integrity because they are used to form cell membranes and neurotransmitters. In a Swedish placebo-controlled, crossover study, healthy older adults who were given omega-3 fatty acids showed a significant improvement in working memory as well as a tendency toward improvement in selective attention. The investigators theorized that the beneficial effects were due to the role of the fatty acids in the brain as well as their anti-inflammatory effects. But omega-3s aren’t just good for older adults. Studies have suggested that a steady intake of omega-3 fatty acids improves concentration and learning ability in children and young adults. It’s also been linked to improved behavior and a decreased risk of psychological disorders.

Spanish sage

has been used as a brain tonic and memory aid for hundreds of years. The terpene constituents in Spanish sage (Salvia lavandulaefolia), such as α-Pinene and 1,8-cineole, work synergistically to improve cognition, mood, memory, and alertness. Researchers believe that Spanish sage may inhibit cholinesterase, a key enzyme associated with dementia. A British study examined the effects of acute dosing of Spanish sage essential oil on healthy young adults. In this double-blind, placebocontrolled trial, a single dose of 50 or 100 mg enhanced memory, especially for immediate word recall.

Vitamin D3:

A growing body of research points to the health benefits of vitamin D, including its effect on brain health. Lower levels of vitamin D in the blood have been linked to a higher risk of cognitive impairment in multiple studies. Vitamin D receptors are widespread in the brain and research suggests that vitamin D modulates the production of nerve growth. In addition to being important to bone health, vitamin D’s positive effects on neuromuscular and cognitive functions may help prevent fractures from falls as we age. 39

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Research Roundup

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

Bioavailable Curcumin Found to Ease Depression

THE STUDY:

Curcumin for the Treatment of Major Depression: A Randomised, Double-blind, Placebo-Controlled Study. In this study, 56 individuals with major depressive disorder were treated with BCM-95 curcumin (500 mg twice daily) or placebo for 8 weeks. The primary measure was the Inventory of Depressive Symptomatology self-rated version (IDS-SR30). Secondary outcomes included IDS-SR30 factor scores and Spielberger State-Trait Anxiety Inventory (STAI). From baseline to week 4, both BCM-95 curcumin and placebo were associated with improvements in IDS-SR30 total score and most secondary outcome measures. From weeks 4 to 8, BCM-95 curcumin was significantly more effective than placebo in improving several moodrelated symptoms, demonstrated by a significant group x time interaction for IDS-SR30 total score and IDS-SR30 mood score, and a non-significant trend for STAI trait score. BCM-95 curcumin was shown to have antidepressant effects in people with major depressive disorder, as evidenced by benefits occurring 4 to 8 weeks after treatment. Greater efficacy from curcumin treatment was identified in a subgroup of individuals with atypical depression. Lopresti AL. Curcumin for the treatment of major depression: A randomised, double-blind, placebo-controlled study. J Affect Disord. 2014;167:368 -375.

WHAT IT MEANS TO YOU:

An estimated 1 in 10 Americans suffer from depression. For those with major depression it can be debilitating. But this clinical trial offers hope. Australian researchers found that supplementing with a proprietary form of curcumin (BCM-95) was a safe and effective alternative to antidepressants when compared to a placebo. This is likely due to the compound’s impressive anti-inflammatory abilities, as well as its effects on serotonin and dopamine. Curcumin has also been found to provide brain cells with protection from damaging oxidative stress while stimulating the creation of new brain cells—a process known as neurogenesis. People with low levels of neurogenesis are more likely to have higher rates of depression. 40

LIFESTYLES

Grape Seed Extract May Stem the Growth of Colorectal Cancer Cells

THE STUDY:

Differential Effects of Grape Seed Extract Against Human Colorectal Cancer Cell Lines: the Intricate Role of Death Receptors and Mitochondria. Failure of anti-cancer therapy in colorectal cancer (CRC) cells involves resistance to death mechanisms. We investigated grape seed extract’s (GSE) ability to target CRC cells and delineated the mechanisms involved in GSE-induced CRC cell death. GSE selectively induced apoptotic death in human CRC cells; efficacy increased as the metastatic potential of the cancer cells increased. Oxidative stress, loss of mitochondrial membrane potential, modulation of pro- and anti-apoptotic proteins, and involvement of both caspase-dependent/independent apoptotic pathways contributed to GSE-induced CRC cell death. GSE intervention may serve as a multi-targeted CRC therapeutic capable of inducing selective cancer cell death. Derry M. Differential effects of grape seed extract against human colorectal cancer cell lines: the intricate role of death receptors and mitochondria. Cancer Lett. 2013 28;334(1):69-78.

WHAT IT MEANS TO YOU:

Colorectal cancer—a disease with few symptoms until it is in the advanced stages—is the third most commonly diagnosed cancer in America and the third leading cause of cancer death. This study is important because it shows that grape seed extract was effective at inhibiting the growth of the colorectal cancer cells, even in the advanced stages of the disease. Not only does grape seed extract target the cancer cells, it leaves healthy cells alone, giving it the potential of a highly targeted treatment. While large doses of chemotherapy are required to kill a stage IV cancer compared to a stage II cancer, the opposite was true of the grape seed extract. According to the study’s authors, it required less than half of the grape seed extract concentration to halt the growth of cancer cells and kill 50 percent of the stage IV cells than it did to achieve similar results in the stage II cells. To accomplish such a remarkable feat, the researchers believe that grape seed extract targets colorectal cancer by introducing oxidative stress, which triggers programmed cell death—a process known as apoptosis.

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Sea Buckthorn Oil Eases Vaginal Dryness

THE STUDY:

Effects of Sea Buckthorn Oil Intake on Vaginal Atrophy in Postmenopausal Women: A Randomized, Double-blind, Placebocontrolled study. Background: Vaginal atrophy, the thinning and drying of vaginal mucosa, is associated with menopause. The standard estrogen treatment is not suitable for all women. Objective: To investigate the effects of oral sea buckthorn (SB) oil supplementation on vaginal atrophy. Method: A total of 116 postmenopausal women experiencing symptoms of vaginal dryness, itching, or burning were randomized to this placebo-controlled, double-blind study. Ninetyeight participants completed the intervention of three months, during which they consumed 3 g of SB (SBA24 ®) or placebo oil daily. At the beginning and end, factors of vaginal health were scored by a gynecologist, vaginal pH and moisture were measured and vaginal health index was calculated. Symptoms of atrophy and menopause were evaluated at study visits and by daily logbooks. Serum samples were collected for the analysis of circulating lipids, liver enzymes, and C-reactive protein. Results: Compared to placebo, there was a significantly better rate of improvement in the integrity of vaginal epithelium in the SB group when both compliant and noncompliant participants were included (odds ratio (OR) = 3.1, 95% CI 1.11–8.95). A beneficial trend was observed when only the compliant participants were included (OR = 2.9; 95% CI 0.99–8.35). There was a tendency (P = 0.08) toward better improvement of vaginal health index from baseline to the end in the SB group [(0.8 (SD 2.8)] compared to placebo [−0.1(SD 2.0)]. Conclusions: SB oil showed beneficial effects on vaginal health, indicating it is a potential alternative for mucosal integrity for those women not able to use estrogen treatment for vaginal atrophy.

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Larmo PS. Effects of sea buckthorn oil intake on vaginal atrophy in postmenopausal women: A randomized, double-blind, placebo-controlled study. Maturitas. 2014; July 21.

WHAT IT MEANS TO YOU:

Vaginal dryness is a potentially painful problem experienced by more than half of all women during and after menopause. In this study, sea buckthorn oil was shown to increase the thickness of the vaginal wall in postmenopausal women, which is an important factor in relieving vaginal dryness and discomfort. What’s more, it did so without the risks associated with hormone replacement therapy. Unlike the name suggests, sea buckthorn doesn’t come from the sea. It is a deciduous shrub native to the Himalayas in Tibet. With over 190 bioactive compounds, sea buckthorn is rich in omegas-3, 6, and 9, as well as omega-7—an essential fatty acid that is critical to the production of collagen. Collagen is essential for healthy, resilient tissues, not only in the vagina but throughout the entire body. 42

EuroPharmaUSA.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.

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Question

The Cholesterol by Jacob Teitelbaum, MD

A re you confused about cholesterol? Join the club! The truth is, we’re all still learning about cholesterol and its effects on the body. What we do know is that cholesterol isn’t inherently bad—in fact, your body needs cholesterol to make hormones, vitamin D, and the bile used in digestion. Our bodies make cholesterol, and we also get it from the foods we eat. The reason many doctors are concerned when your cholesterol levels are high is that high cholesterol—or more specifically, high LDL cholesterol and triglycerides—is a risk factor for a condition called atherosclerosis, where plaque builds up on the walls of the arteries. Atherosclerosis can lead to a heart attack or stroke, but it’s a complex disease with many contributing factors. Excess cholesterol may be one, but others, such as inflammation, high blood pressure, and high blood sugar are also culprits. For many in the medical establishment, the best treatment for high cholesterol has been to prescribe statins. Statins work by preventing the body from producing cholesterol. While they do lower cholesterol, statins have side

effects. Should everyone with high cholesterol take a statin? I believe that answer is no. Statins may be lifesaving for those with a history of angina, heart attack, or diabetes, but for others who simply have a high cholesterol with no heart disease, the benefits are low, decreasing heart attack death risk by just 2-10%. To put this in perspective, owning a cat is associated with a 30% lower heart attack risk, eating chocolate a 45% lower risk, and optimizing thyroid hormone levels a 30-69% lower risk. Meanwhile, the side effects of statins can have substantial health consequences. First off, statins deplete coenzyme Q10 (CoQ10), a powerful antioxidant that helps your cells convert food into energy. Second—and this might be related to CoQ10 depletion—statins have been associated with muscle diseases, pain, and weakness. In addition, coronary artery hardening may actually increase with statin use. Statins may also boost the risk of developing type 2 diabetes and decreased cognitive function. And if you’re a woman, or over age 70, statins are more likely to cause these side effects. What should you do if you have high cholesterol? Work with your health practitioner to decide on the proper course of action

based on your specific needs, starting with diet and exercise. Natural alternatives can also positively affect your heart health and cholesterol— without side effects. This includes optimizing thyroid levels. Increase your intake of omega-3 fatty acids. Omega-3s are widely recognized for their key role in preventing and treating heart disease. They reduce LDL cholesterol and triglycerides, lower blood pressure, and slow the buildup of arterial plaque and blood clots. What’s more, omega-3 fatty acids help fight inflammation in the body. But when choosing an omega-3 supplement, think beyond fish oil. I like a phospholipidbound supplement from salmon that’s better absorbed than regular fish oil. The other supplement I like to focus on is Indian gooseberry, sometimes called ‘amla.’ Indian gooseberry has shown some great results in lowering LDL and increasing HDL. In one fourmonth study published in the Indian Journal of Clinical Biochemistry, patients who took either 500 or 1,000 mg of a proprietary Indian gooseberry supplement improved several cholesterol measurements, including decreasing LDL by 21 percent. It also steadily increased HDL levels an average of six points. You have to wonder where the number would have gone if the study had been longer. There’s that old saying, when all you have is a hammer, everything looks like a nail. Drug companies are trying to convince us that statins are the hammer that will fix everything. But cardiovascular disease is a complicated one, and statins aren’t the answer for many of us. So before your doctor sees you as just another nail, get informed, ask questions, and develop a plan together that takes a holistic approach to your health. Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, the most recent being the Better Nutrition Healthy Living Guide, Conquer Chronic Pain.

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Herbal HELPERS

Knock Out Seasonal Allergies You might think it’s some kind of cruel trick. Just when the weather starts to beckon you outdoors, your allergies come calling, forcing you to stay inside. When hay fever strikes, you may find yourself with itchy, watery eyes and a headache. You’re sneezing is so intense it’s scaring the dog. And if your nose isn’t running, it’s stuffed up. You’re certainly not alone. Approximately 50 million Americans experience hay fever, technically known as seasonal allergic rhinitis—and that number is increasing. Those pesky symptoms are usually caused by a sensitivity to pollens from grasses, trees, or weeds, or to airborne mold spores. Tree pollen is the likely trigger for spring allergies as they begin to produce buds and flowers. Plus, climate change is only making allergies worse. According to WebMD, the number of weeks that people are exposed to seasonal allergens has increased by four in the past 10–15 years. Allergic reactions happen because of mistakes that our immune systems make. The immune system identifies harmless things like pollen or pet dander as dangerous and mistakenly produces antibodies against them. The immune system also launches an inflammatory response, including histamine release by mast cells, that causes the symptoms of an allergic reaction. Prolonged allergic rhinitis is often associated with headaches, sleep disorders, fatigue, and a host of other maladies. In fact, each year four million workdays are lost because of hay feverrelated illnesses. But you can fight back 46

sinusitis, you might also have a fever, a toothache, and bad breath. Natural plant oils like eucalyptus and myrtle can help unstuff that nose and make you feel better—without giving you that fuzzy, jittery feeling that some over-the-counter decongestants cause. when seasonal allergies hit. Natural remedies can attack allergies where they start and offer symptomatic relief without unpleasant or harmful side effects. Fight Allergic Inflammation with Boswellia Boswellia should be a go-to botanical for anyone suffering from allergies. Boswellia, also known as frankincense, is a resin from the boswellia tree that has been a fixture in Ayurvedic medicine since ancient times. As a traditional medicine, boswellia has been used to treat conditions frequently associated with allergies, like asthma and bronchitis, and researchers are beginning to understand why. Scientific studies have shown that the boswellic acids in boswellia, especially acetyl-11-keto-boswellic acid (AKBA), inhibit 5-lipoxygenase, a proinflammatory enzyme. Research suggests that boswellia may also stabilize mast cells and prevent the release of histamine. Decongest Naturally with Essential Plant Oils One frequent complaint of allergy sufferers is sinus congestion and sinusitis. A stuffy nose, headache, and thick discharge from your nose can all signal congestion. And if you have

Eucalyptus is well known for its sinus clearing ability. Sometimes just one whiff can help. When used internally, eucalyptus may also have anti-inflammatory, antimicrobial, and antiviral properties. By reducing nasal inflammation and thinning mucus so it drains more easily, eucalyptus is a natural alternative to treat congestion. You can also use eucalyptus oil internally, but it must be in a form that’s safe. If you’re going to take eucalyptus oil orally, be sure to choose a standardized plant oil, like Eucalyptus radiata essential oil standardized for 1,8-cineole, that’s been specifically tested for purity and specifically developed for internal use. The oil of myrtle is another essential oil that’s been used to help treat congestion. As with eucalyptus, one of the key compounds in myrtle oil is 1,8-cineole. Research suggests that 1,8-cineole may act as a bronchodilator and reduce airway inflammation caused by allergies. Gesundheit! Allergy season doesn’t have to make you miserable. Before you surrender to pollen and just order tissues by the case, give these natural remedies a try. You and your nose deserve it.

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