Good Health Lifestyles - Oct. 2015

Good Health LIFESTYLES HEARTY SLOW COOKER MEALS PAGE 34 TM

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EDITOR'S CORNER

Good Health LIFESTYLES

Everyone knows someone whose life has been touched by breast cancer. For me, it’s a devastating disease that has claimed the lives of both my grandmother and a close cousin. But it’s also a life-changing battle that’s been won by several friends. These are women who have emerged stronger, healthier, and more passionate about the future.

This issue will take a personal look at one woman who has beaten the odds—Hoda Kotb—and who now lives a fearless and joyful life. We’ll also talk with Ajay Goel, PhD, the director of the Center for Epigenetics, Cancer Prevention, and Cancer Genomics at Baylor Research Institute, about natural ways to lower your breast cancer risk, starting today.

As the weather cools and the days shorten, we also find that we are more vulnerable to both everyday illnesses and a slew of new or re-emerging bugs that can put us on the sidelines. Naturopath Gaetano Morello shares his list of the best nutrients for a robust immune response to whatever pathogens cross your path. He’ll also give you the scoop on how your everyday habits can keep you well all season long.

But good health isn’t limited to the body—it also includes the mind. On page 16, we’ll tackle the hidden epidemic of depression with Dr. Adrian Lopresti. Affecting 350,000,000 people around the world, depression is a condition that’s often swept under the rug. When it is treated, the approach is often inadequate and ineffective. Dr. Lopresti offers a ray of hope with an all-natural, clinically studied alternative to antidepressants.

This issue will also help you sail through the holidays with tips for keeping your cool, finding healthy and environmentally friendly gifts, and surviving a season filled with sugary treats. And don’t forget to check out page 34 for tasty slow cooker recipes that can help you feed your family a healthy dinner, even on the most hectic of days.

Our pages are also packed with the latest info on alleviating back pain, improving your eyesight, easing indigestion, and more! So pour yourself a cup of tea or hot cocoa and settle in with our Fall issue to help make this your healthiest Autumn yet!

Yours in health and happiness,

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EDITOR-IN-CHIEF

Jaye McDonald DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Stan Daniels Leigh Day CONTRIBUTING WRITERS

Dr. Holly Lucille Dr. Gaetano Morello Dr. Adrian Lopresti Dr. Ajay Goel Julie Blauer Dr. Jacob Teitelbaum Dr. Jonny Bowden Mark Blumenthal COVER PHOTOGRAPHY

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Suite 103-63 Las Vegas, NV 89146 editorial@goodhealthlifestylesmag.com PUBLISHER

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Jaye McDonald Editor-in-Chief

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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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LIFESTYLES

ON THE COVER 14

taying Well in an Age S of Disease

Eight effective supplements that can power up your immune system.

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16 Dealing with Depression New and natural approaches to easing depression.

22 Beating the Odds Breast cancer prevention: How natural therapies can lower your risk.

26 You Can’t Scare Me Hoda Kotb’s personal victory over breast cancer.

34 Slow & Low Fire up your slow cooker for deliciously easy meals your whole family will love.

50 The Sugar Trap Break a sugar addiction with our timely tips.

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FEATURES 10 Is

Back Pain Knocking You Flat?

Smart strategies that ease this common ailment.

30 Healthy

Holiday Gift Giving

The perfect presents for everyone on your holiday list.

DEPARTMENTS 8

HEALTH MAKEOVER

Makeover Your Makeup Kit

Trade in chemical beauty for allnatural good looks. Here’s how!

32 ALTERNATIVE MEDICINE CHEST

Vision Health

The seven best nutrients for optimal eye health.

36

SMART SHOPPER

Get Supplement Savvy

Tips for buying and using your favorite supplements.

38

ASK THE DOCTOR

Soothe Seasonal Stress

Three herbs to help you survive the season.

40

EXPERT CORNER

Vitamin K2: Putting Calcium in Its Place

Boost heart and bone health with the best nutrient you’ve never heard of.

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HERBAL HELPERS

Easing Indigestion

Fast relief for your upset tummy.

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46 The Scientific Herbalist Expert Mark Blumenthal on the science behind the herbs you love.

IN EVERY ISSUE

34

6

News You Can Use

52

Research Roundup 5

Health news You CaNGooduse TM TM

LIFESTYLES LifestyLes

Muscle-Boosting nutrient Benefits Blood Vessels Creatine is a favorite supplement among body builders thanks to its ability to supply energy to muscle cells. But a recent study in Nutrition Journal suggests that this popular nutrient might also boost the health of your circulatory system.

Among 40 healthy men who were moderately active, those taking a creatine supplement daily for one week saw a decrease in both their blood pressure and their cholesterol levels two factors that, at normal levels, can help keep the inner lining of your blood vessels healthy. de Moraes R. Effects of dietary creating supplementation on systemic microvascular density and reactivity in healthy young adults. Nutrition Journal. 2014;13:115.

coMing Clean

Long-term exposure to triclosan, an antimicrobial agent often found in liquid soaps, just might increase your odds of liver cancer.

Findings in the Proceedings of the National Academy of Sciences report that mice exposed to the chemical were more vulnerable to developing liver tumors than those that weren’t. What’s more, the tumors that did develop were larger in the triclosan group. Earlier studies have found traces of the chemical in 97 percent of breast milk samples from nursing mothers and in the urine of nearly 75 percent of people tested.

Triclosan is already under scrutiny by the FDA, thanks to its widespread use and recent reports that it can disrupt hormones and impair muscle contraction. To clean up your cleansers, check ingredient labels before buying liquid hand soap, shampoo, dish detergent, or toothpaste and opt for those made with natural vegetable oils and other plant-based ingredients.

Yueh MF. The commonly used antimicrobial additive triclosan is a liver tumor promoter. Proc Natl acad sci usa.

2014;111(48):17200-5.

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Just in tiMe For holiday party season

+

a new study found that drinking more than two drinks per day increased the risk of stroke by 30 percent among middleaged adults. according to the Dietary Guidelines for americans, moderate alcohol consumption is defined as one drink per day for women and up to two drinks per day for men.

Kadlecova P. Alcohol consumption at midlife and risk of stroke during 43 years of follow-up: cohort and twin analyses. stroke. 2015 Jan 29. pii.

Poor Mid-life MeMory ?

BlaMe trans Fats Fingered as the worst possible type of fat for heart health, new research suggests that the trans fats found in many processed and fast foods can also undermine your memory. When researchers at the University of California, San Diego School of Medicine analyzed data from more than 1,000 participants, they found that men age 45 and younger with the highest consumption of trans fats remembered 12 fewer words during a recall test than those eating the least. Although the FDA is set to remove trans fats from packaged foods by 2018, you can take action now. Check food ingredient labels for the words “partially hydrogenated”— a sure sign the food contains hidden trans fats.

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Golomb BA. A fat to forget: trans fat consumption and memory. PLos oNe. 2015;10(6):e0128129.

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LIFESTYLES LifestyLes

Book review The MulTi-Tasking Magic of MagnesiuM

HigH-fruCtose Corn syruP Boosts cholesterol leVels New evidence from the University of California, Davis flies in the face of industry assertions that high-fructose corn syrup (HFCS) is a benign way to add a bit of sweetness to your life. Truth is, this ubiquitous sweetener can be hazardous to your heart. The study, which appeared in the American Journal of Clinical Nutrition, involved 85 men and women who consumed beverages sweetened with different amounts of HFCS. Even the lowest amount (10 percent) of HFCS increased LDL cholesterol and triglycerides, two well-known risk factors for heart disease. The results also showed that men were affected more than women.

Stanhope KL. A dose-response study of consuming high-fructose corn syrup-sweetened beverages on lipid/lipoprotein risk factors for cardiovascular disease in young adults. am J Clin Nutr. 2015 Apr 22. {Epub ahead of print]

Khalil N. Association of perfluoroalkyl substances, bone mineral density, and osteoporosis in the U.S. population in NHANES 2009-2010. environ Health Perspect. DOI: 10.1289/ehp.1307909.

Magnesium is essential for more than 350 enzyme reactions throughout the body— and it’s crucial for the proper functioning of the heart. But, as Goodman points out, upwards of 80 percent of americans suffer from a magnesium deficiency.

Goodman thoughtfully and clearly shows readers why these low levels are putting us at a higher risk of heart attacks, arrhythmias, high blood pressure, angina, and atherosclerosis.

Magnificent Magnesium provides a complete yet clear explanation of how your heart functions and why magnesium is so essential to this vital organ’s optimal health. Plus, you’ll learn about magnesium’s other benefits, which forms are best, and how to determine your optimal dose.

nonstick cookware May uP tHe risk of osteoporosis Researchers at Wright State University in Dayton, Ohio, report that women with higher blood levels of certain chemicals commonly found in nonstick cookware tend to have lower bone mineral density and a higher prevalence of osteoporosis. These chemicals, called perfluoroalkyl substances (PFASs), have been widely used for more than 60 years in nonstick cookware, stain-resistant fabric, upholstered furniture, carpets, and food packaging. Other studies show that PFAS accumulates in the body and may have other long-term health impacts such as changes to the thyroid and immune system, neurological and hormonal effects, and an increased risk of cancer. Luckily there are safer options when shopping for cookware including ceramic, cast iron, or stainless steel.

Heart disease. It’s the No. 1 killer in america today, claiming more than a million lives every year. But could a simple mineral hold the key to preventing and improving the many facets of this disease? That’s the case author and cardiologist Dennis Goodman, MD, convincingly makes in Magnificent Magnesium: Your Essential Key to a Healthy Heart and More.

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at a little more than 150 pages, Magnificent Magnesium won’t bog you down in complicated medical-speak.

Instead, Goodman provides an essential resource whose time has come—not just for those who are at a high risk of cardiovascular disease but for anyone concerned with finding a safe, effective, and affordable way to enhance their health and well-being.

The percentage you could reduce your risk of dying prematurely if you trade in that moderate 30-minute workout for just 15 minutes of vigorous activity five days per week.

Gebel K. Effect of moderate to vigorous physical activity on all-cause mortality in middle-aged and older Australians. JaMa Intern Med. 2015;175(6):970-7.

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HOW TO READ A COSMETIC LABEL Buying beauty products can leave your head swimming. If you rely solely on the descriptions located on the front of the package, you’re likely to be misled. The best way to protect yourself from the cosmetic industry’s dance with semantics is to learn to read ingredient labels. Cosmetic ingredients are listed in descending order, with the largest amount of a particular ingredient listed first. If the first few ingredients are obvious chemicals, put the product back on the shelf. Along with deciphering the ingredient label, look for natural cosmetics bearing the USDA Organic seal.

This indicates tht the product contains at least 95 percent organic ingredients. The “NSF” symbol, on the other hand, means that the product is made with at least 70 percent organic ingredients.

Makeover Your Makeup Kit The new generation of synthetic-free cosmetics can help you love the skin you’re in!

For most women, putting our best face forward means delving into our stash of cosmetics. Makeup is such an integral part of our lives that most of us couldn’t imagine leaving home without applying at least a little mascara and blush. And why not? Color cosmetics can make our looks come alive, boost our selfconfidence, and even allow us to change our persona with just the flick of a brush.

Yet all those pots of pretty color may be harboring synthetic ingredients that can undermine your health. Unlike natural cosmetics—which are created from good-for-you herbs, minerals, and plant oils—mainstream make-up often contains petrochemicals that clog your pores, preservatives that can degrade into formaldehyde, plasticizers that mimic estrogen, and artificial colors that, according to the World Health Organization, may cause cancer. Despite this, cosmetics are the least regulated products under the Federal Food, Drug, and Cosmetic Act. The sad truth is that the Food and Drug Administration

(FDA) doesn’t require pre-market safety testing, review, or approval for cosmetics. If a product or ingredient is found harmful, the FDA can’t require its removal from store shelves.

Counter Intelligence Are synthetic cosmetics the only path to a pretty face? Fortunately, the answer is as close as your health food store.

Instead of using chemicals, non-toxic make up relies on a wonderful array of natural herbs, plant oils, essential

oils, clays, minerals, and nutrients that can actually benefit your complexion.

Truly natural cosmetics contain few, if any, synthetic chemicals. Look for products that get their color from natural minerals, like titanium dioxide.

Substitute kaolin clay or silk powder for talc. Opt for plant oils in place of petrochemicals. And ditch hazardous preservatives in favor of natural antimicrobials like vitamins A, C, and E, or grapefruit seed extract. Instead of relying on harmful chemicals for your beauty ritual, opt for non-toxic good looks that won’t compromise your health. Besides, what could be better than a makeup lesson from Mother Nature?

4 INGREDIENTS TO AVOID Dibutyl Phthalate: Found in nail polish, perfume, and moisturizers, this hormone-disrupting chemical can cause reproductive damage.

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1

Formaldehyde-Releasing Preservatives: DMDM hydantoin, quaternium-15, and diazolidinyl urea release formaldehyde—a carcinogen and neurotoxin—as they degrade.

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Parabens: Preceded by butyl-, ethyl-, methyl-, or propyl-, recent studies have found that all of the parabens mimic estrogen and may result in reproductive damage.

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Synthetic Colors: Listed on cosmetic labels as FD&C or D&C, these colors are found in most conventional color cosmetics. All are potential carcinogens.

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Is Back Pain Knocking You Flat?

can ease inflammation and pain. Here are a few of the top options to ease back pain and help you enjoy life again: Boswellia has been gaining attention for its unique anti-inflammatory effects.

This tree resin, also known as frankincense, has been shown in scientific studies to inhibit 5-lipoxygenase— an enzyme involved in inflammation that many anti-inflammatory drugs can’t touch. Boswellia also has analgesic properties, as evidenced in a 2015 crossover clinical trial published in the Indian Journal of Pharmacolog y.

Twelve healthy volunteers were randomized to receive boswellia or a placebo. Their pain threshold and tolerance was tested using a mechanical pain model at baseline and then for three consecutive hours. The researchers found that when participants received boswellia, they had a significantly higher pain threshold and increased tolerance compared to the placebo and the baseline.

Smart strategies to get you back in action

by Holly Lucille, ND, RN Back pain is a nearly universal experience—at some point in our lives, about 80 percent of us will suffer from it. That’s not surprising since many of us work at our desks all day, spend hours hunched over our smart phones, or collapse in front of the TV when the day is done. In fact, statistics say that one-third of adults will experience back pain in the next three months.

Back pain doesn’t have to be inevitable. You can take steps to strengthen your back and avoid injury.

Most important is exercise that builds strength and increases flexibility.

Exercises that focus on your core, like yoga or Pilates, are smart options. Opt for a workable plan that starts slow and gets you moving most days. Carrying extra weight is also bad for your back, so if you’re overweight, one of the best things you can do is to commit to a sensible weight loss plan.

Sitting at a desk all day can also do a real number on your back. To prevent pain, position yourself so your feet are flat on the floor and your knees are at a right angle. You should not have to tilt your head to read the screen. Be sure to get up regularly or, if you’re able, use a standing desk. Proper body position also applies when you’re lifting something heavy. Here are some tips: 10

• L ift with your legs, not your back.

Keep your feet shoulder-width apart, squat, and bend your knees to lift.

Keep your back straight.

• Engage your core muscles for the lift.

Keeping your muscles engaged gives you a better foundation for lifting.

• Hold the load close to your body. This helps ensure you have a good grip and better balance for the load.

• D on’t twist your back. Face the same direction as your hips when you lift. Turn with your feet instead of your back.

• Get help for heavy loads. If something is too heavy, don’t attempt to lift it alone.

If back pain is your reality, you just want relief. Luckily, natural botanicals

Devil’s claw is aptly name for the spiny fruit of the plant. The latest research on devil’s claw has found that the key compounds in this fruit are harpagosides, which have analgesic and anti-inflammatory properties.

A Canadian review of clinical trials found that the daily use of a devil’s claw extract, standardized for harpagosides, is effective for treating acute and chronic low-back pain and may be able to replace or reduce the use of non-steroidal anti-inflammatory drugs (NSAIDs).

White willow bark (Salix alba) contains salicin, the natural inspiration for acetylsalicylic acid—or as we know it, aspirin. Willow bark has been used as a natural pain reliever for thousands of years. Besides salicin, willow bark includes a combination of polyphenols that contribute to its effects. And those effects make it a great choice for back

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pain. In fact, one German clinical study found willow bark extract to be as effective as Vioxx (rofecoxib), an NSAID that was removed from the market due to safety concerns.

Comfrey should be in everyone’s herbal medicine cabinet. This herb has been used for centuries to treat injuries—even broken bones. Topical comfrey cream is a convenient way to relieve back pain. Just be sure to look for a comfrey cream that’s free of pyrrolizidine alkaloids, which can be harmful. One such topical cream has been the subject of several clinical studies. In a double-blind study out of

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the Czech Republic, 135 patients with chronic back pain were divided into two groups. The treatment group, who received a 10 percent extract cream, experienced a 63 percent reduction in pain during movement after just four to five days of treatment. The reference group, who received a 1 percent extract cream, experienced only a 20 percent reduction in pain during the same timeframe. At the end of the evaluation period (between 8 and 10 days after the start of treatment), the treatment group exhibited an 88 percent reduction in pain.

A bad back can really make you feel like you’re carrying the weight of the

world. But using preventive measures and taking supplements to ease your pain can help keep your back strong and lighten your load.

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.

Back Pain:

AMERICA’S BACK ATTACK

31million

Americans suffer from low-back pain at any given time.

Half of American workers admit to having back pain each year.

50%

$

Americans spend $50 billion each year on back pain.

In a 3-month period,

25% of American adults will experience at least one day of back pain.

149 million D

A

Y

S

of work are lost each year due to low back pain.

Aside from upperrespiratory infections, back pain is the most common reason for visiting the doctor.

Low-back pain is the leading cause of work absence throughout much of the industrial world.

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Staying Well in an Age of Disease

by Gaetano Morello, BSc, ND When you think of pandemics, you may conjure up visions of the Black Plague, smallpox or the Spanish flu. Back in those days, it would take a year or more for these viruses to travel around the globe. Today, the simple act of stepping on a plane can spread disease to any point on earth in a mere 36 hours. The viral villains have changed too. We are now faced with highly publicized cases of severe acute respiratory syndrome (SARS), H1N1 influenza, West Nile virus, and more. Old viruses are also reemerging with outbreaks of tuberculosis and measles making headlines. While these viral threats are real, they are rare, especially among those with a strong immune system.

Understanding Your Immune System A healthy immune system is capable of dealing with a constant barrage of bacteria and viruses. It’s our 24/7 knight in shining armor that protects us in a number of ways: • It creates a barrier that prevents harmful microorganisms from entering your body.

• It triggers the destruction of damaged cells in a process known as apoptosis.

• It carries out “search and destroy” missions to find and eliminate those bacteria and viruses that do get into your body.

Yet, as efficient as this internal defense system can be, many factors can weaken our immunity. Topping the list is age. As we grow older, our ability to fight off disease diminishes. Study after study also confirms that many chronic health

• It prevents harmful bacteria and viruses from reproducing.

BACTERIA or VIRUS?

What’s the difference between bacteria and a virus? They can both cause similar symptoms and make you feel miserable—but that’s where the similarity ends. Bacteria are single-celled organisms that can multiply rapidly. In fact, one bacterium can become millions in just a few hours. A virus is just a fragment of DNA that’s surrounded by a protective coat of protein. It makes you sick by latching onto healthy cells and injecting its DNA into the cell. Once inside, it hijacks the cell’s machinery, redirecting it to produce the virus.

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problems can be linked to an unhealthy lifestyle. Exposure to chronic stress, a lack of physical activity, and a steady diet of nutritionally bankrupt foods can undermine even the strongest immune system.

Luckily, these are factors we can control.

Live Well A strong immune system starts in the kitchen. Studies show that a diet filled with fresh, antioxidant-rich fruits and vegetables, lean protein, and healthy fats can help ward off both everyday ailments and more serious conditions.

But the typical American diet is often deficient in the very nutrients needed to support immune function. Swapping out unhealthy foods for more nutritious fare can enhance a sluggish immune system.

A good sweat session can also ramp up your immune response by increasing

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the number of immune cells in the body. This helps the body efficiently detect and eliminate harmful bacteria and viruses. Exercise is so effective that researchers at Seattle’s Fred Hutchinson Cancer Research Center found women participating in an aerobics class five days a week cut their odds of catching a cold in half. Another study found that those engaged in moderate exercise had a 20 percent lower risk of an upper respiratory tract infection.

Build a Strong Fortress Your immune system functions better when it’s well nourished. But relying on food alone often isn’t enough. The following herbs and nutrients work on different fronts to create the arsenal your immune system needs to function optimally:

General Immunity:

Vitamin A is essential for a strong immune system. Researchers have long known that low levels play a role in infection. But adequate levels maintain healthy mucous membranes and support a variety of immune cells, including macrophages and natural killer cells. For best results, choose a preformed vitamin A like retinyl palmitate instead of beta carotene. Absorption rates of provitamin A carotenoids like beta carotene can vary widely because they need to be converted to vitamin A in the body.

Vitamin C is likely the best known immune stimulant. Studies show that two types of immune cells— phagocytes and T-cells—accumulate vitamin C and use it to perform their tasks. It’s so effective that when Israeli doctors gave the vitamin to a group of competitive swimmers with upper respiratory infections, 47 percent of those taking a daily dose of C experienced less severe symptoms and more rapid recovery than those who didn’t supplement.

Vitamin D modulates both innate and adaptive immunity, acting directly on white blood cells. In a randomized trial that appeared in the

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American Journal of Clinical Nutrition, children who took 1,200 IU of vitamin D daily were 42 percent less likely to come down with a common flu virus than kids who took a placebo. More recently, a review of 11 placebo-controlled studies involving more than 5,600 patients found that adequate vitamin D levels protect against respiratory tract infections.

Since Americans don’t get enough of this crucial nutrient, adding a supplement to your daily routine is a healthy move.

Zinc is a trace mineral that’s essential for a strong immune response. It helps convert ordinary white blood cells to specialized immune cells. A deficiency affects the ability of T-cells and other immune cells to function as they should.

Elderberry possesses potent immune-modulating, antiviral, and antioxidant properties. A randomized, double-blind, placebocontrolled trial of 60 flu patients found that those taking elderberry got symptomatic relief four days earlier than their placebo-pumping counterparts. Other studies have found that elderberry is effective against a wide variety of influenza strains, including H1N1. Researchers speculate that it halts the proliferation of the virus by significantly boosting cytokine production.

Antimicrobial:

Propolis, which is often referred to as nature’s antibiotic, stimulates immunity and guards against bacteria, viruses, and fungi. Research suggests that this may regulate both immunity and the inflammatory response. One recent study found that a clinically studied variety of propolis, known as GH2002, was highly effective against several resistant, disease-causing bacteria, including MRSA. But bacteria isn’t this natural remedy’s only forté.

German researchers report potent antiviral activity, particularly against the herpes virus—the very virus

that causes cold sores, chicken pox, and shingles.

Respiratory:

Eucalyptus has been used for centuries to clear stuffy noses.

Modern research shows that this fragrant leaf and its major component, 1,8 -cineole, are effective against bacterial tuberculosis, as well as a range of bacteria and viruses. According to a report in Alternative Medicine Review, inhaling eucalyptus or taking specially prepared supplements can benefit those with bronchitis, asthma, and chronic obstructive pulmonary disease (COPD).

Myrtle may be known for its showy flowers, but to researchers it may be the answer to superbugs such as Acinetobacter baumannii, a highly resistant pathogen linked to pneumonia and other infections.

A recent study published in the journal Phytomedicine found that myrtle is effective both alone and when combined with an antibiotic like Cipro. This antibacterial powerhouse also has potent antiinflammatory properties that can help ease respiratory symptoms.

Recent experiments at the University of Pennsylvania found that a combination of myrtle and eucalyptus essential oils thinned mucous and reduced congestion in respiratory conditions like bronchitis and sinusitis.

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

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DEALING WITH DEPRESSION A conversation with Dr. Adrian Lopresti Depression—it’s the most common mental health condition in America. Marked by irritability, apathy, and feelings of hopelessness, this potentially paralyzing condition can ruin lives. Yet current therapies have met with limited success. This led clinical psychologist Adrian Lopresti, PhD, to look for a more effective way to help his patients alleviate their symptoms. Here, he answers Good Health Lifestyle’s questions about his cutting-edge research and how a natural approach to dealing with depression just might hold the key to real relief.

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GHL: As a clinical psychologist,

you have experience with many conditions affecting mental health. What caused you to focus your research on major depressive disorder?

Depression is one of the most common conditions that psychologists and other mental health professionals deal with in their daily practice. It is a disabling condition that can affect people of all ages, and also has a significant impact on family and loved ones. Treatments for depression are moderately effective, and there is definitely a lot of room for improvement. Many people with depression can suffer from multiple episodes, which can be harder to treat over time. As a result, it is important that we continue to conduct research in the area to help identify more effective treatments.

Dr. Lopresti:

While many researchers are investigating ways to treat depression with various psychological or pharmacological therapies, I believe that this may not necessarily be the most effective way to improve treatment outcomes. We need to consider new treatments that can complement existing therapies or target some new biological mechanisms. I have a strong interest in diet, nutrition, and lifestyle factors.

Unfortunately, these factors are poorly investigated in depression. Changes in these areas can have dramatic effects on physical health and there is no reason why it couldn’t do the same for mental health disorders.

GHL: What are the mainstream

treatments for major depression?

What are their disadvantages? Do they work for everyone?

The two primary treatments for depression include psychological and pharmacological interventions. The most popular psychological intervention is known as cognitive behavior therapy (CBT) which aims to help people modify unhelpful thoughts and belief patterns.

People learn to ‘catch’ their thoughts Dr. Lopresti:

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and then apply strategies to modify or react differently to these thoughts.

Pharmacological interventions generally consist of antidepressant medications. The most popular medications are a class of drugs called selective serotonin reuptake inhibitors (SSRIs). The primary action of these drugs is to increase the availability of the neurotransmitter serotonin, which can influence mood.

This increased inflammation can affect both physical and mental health.

Inflammation can adversely affect brain cells (neurons) and, over time, can lead to degeneration in certain areas of the brain. Inflammation can also affect levels of neurotransmitters in the brain. For example, increased inflammation over an extended period can lower levels of serotonin and increase several neurotoxic chemicals in the brain.

This led me to research Both of these possible factors interventions that may cause can be effective this increased and on the inflammation whole, and the in people with effectiveness depression. What of these we know is that interventions an unhealthy diet, Dr. Adrian Lopresti are comparable— poor sleep, lack of although SSRIs are exercise, and exposure probably more effective to environmental toxins for people suffering from can increase inflammation. severe depression. Unfortunately, Unfortunately, people with depression many people either obtain no benefit often consume unhealthier foods, have from these interventions or only poor sleep patterns, and are more achieve partial remission of their physically inactive than non-depressed symptoms. Full symptom remission people. Chronic stress can also inflame only occurs in about 30 percent of the body and we know that many people. An additional problem with people with depression often suffer SSRIs is that they are associated from high levels of stress. While this with many side effects. These include stress can be real or imagined, the weight gain, sexual dysfunction, effects on the body are often identical. headaches, and gastrointestinal problems. As a result, some people There was also some interesting prefer not to take medication or research conducted about 10 years they will stop taking them because ago that showed if you give depressed they cannot tolerate the side effects. people an antidepressant plus a Obviously, there are far fewer side pharmaceutical anti-inflammatory, effects associated with psychological you achieve better outcomes than therapy, although it can be expensive just giving an antidepressant alone. and requires a significant time The problem with pharmaceutical commitment. anti-inflammatories is that their longterm use is associated with several GHL: How did you become side effects, particularly related to interested in natural gastrointestinal problems and the interventions for depression? increased risk of heart disease. So How did you decide upon I probed the research literature curcumin as an intervention for to see if there was a natural antiyour human study? inflammatory that could be used instead. This is when I learned about Dr. Lopresti: Research over the past the amazing effects of curcumin—a decade has confirmed that people with natural compound that is a potent depression have increased levels of anti-inflammatory and antioxidant. inflammatory markers in their body.

In animal studies, curcumin was 17

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LIFESTYLES

shown to have antidepressant effects and protected the brain from chronic stress. However, at the time of my initial research, there were no human-based studies examining curcumin for the treatment of depression.

available and also had some good research supporting its effectiveness in treating other health conditions.

GHL: You used a special form of

Dr. Lopresti:

curcumin in this study, called BCM95 Curcumin. Why did you select this form?

When I looked into the research on curcumin, a major problem was its poor absorption (bioavailability). Much of the consumed curcumin simply was not Dr. Lopresti:

GHL: How was your study

designed?

We conducted a randomized, double-blind, placebocontrolled study investigating the effects of curcumin in people with depression. This type of study is considered the gold standard of study designs. Sixty people (although only 56 completed the study) were randomly allocated to take either a placebo or 500 mg of BCM-95 Curcumin,

no difference between the two groups.

However, from weeks four to eight, people on BCM-95 continued to get better. Those on the placebo did not. So it seemed that curcumin started working after about four weeks of treatment.

We also found that people with atypical depression, the most common sub-type of depression, did really well on BCM95. People with atypical depression experience a combination of the following symptoms: mood brightens in response to actual or potential positive events, weight gain, increased appetite, increased desire for sleep, and increased sensitivity to interpersonal rejection.

Atypical depression is associated with increased inflammation, and studies on the effectiveness of SSRIs are inconsistent with both positive and negative findings.

When we examined the blood, saliva, and urine samples we found that, if someone had high levels of compounds in the blood called leptin and endothelin-1 before treatment, they did particularly well on BCM-95. Leptin is a hormone that is associated with appetite, but some studies also show that it can influence mood. So potentially, BCM-95 made the brain more sensitive to leptin, thereby positively impacting mood. In more scientific terms, it reduced leptin resistance.

Endothelin-1 is increased during times of inflammation, so it is possible that the anti-inflammatory effects of BCM-95 contributed to its mood-lifting effects.

GHL: Was there anything in the

being absorbed into the body, thereby limiting its therapeutic effect. I therefore looked into forms of curcumin with greater rates of absorption. There were several options available but I was most interested in BCM-95 because it used turmeric essential oils to enhance absorption. Many other highly bioavailable forms of curcumin on the market used other binding agents that were not naturally found in turmeric.

This meant that most of what you were consuming was not curcumin but some other binding agent. BCM-95 seemed the most natural form of curcumin 18

twice daily for eight weeks. We then administered several mood-related questionnaires to examine the changes over time. We also collected blood, urine, and saliva samples to see if we could decipher how curcumin worked in the body and who it worked best for.

GHL: What did you learn from this

study? What were the results?

What we found was that, in the first four weeks of treatment, people on both the placebo and the BCM-95 Curcumin got better. There was Dr. Lopresti:

study that surprised you?

Although it was not overly surprising, we found that BCM-95 took at least four weeks to start working. I have a theory that curcumin may have even greater benefit when it is used on a longer term basis. This needs to be investigated in studies with longer follow-up periods.

Dr. Lopresti:

GHL: Do you have future studies

using curcumin planned?

We have several studies that we are conducting over the coming Dr. Lopresti:

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THINGS YOU CAN DO TO

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IMPROVE MOOD

Your brain is constantly infused with active biological elements that send signals about mood. Science has shown that we have more control over this process than previously thought. While serious mood disorders like depression may need professional intervention, here are some things you can do to nudge the brain towards more positive thoughts: Perception is reality, at least as far as the brain is concerned.

So be mindful what you perceive. If you are feeling down, that is not the time to watch the 24 hour news cycle, movies about mass murderers, or read books about war atrocities. Soak your brain in pleasant and uplifting media experiences.

Stay connected to others, even if you don’t feel like it. If you are feeling overwhelmed, the inclination is to go into isolation, which can worsen depression. Make achievable goals, like staying after church for 15 minutes to chat, go for a 30 minute walk with a neighbor, or call your out-of-state friend and talk for a short while. Start with small, set amounts of interaction, and build from there.

Get physical!! Studies have shown that four hours of physical activity a week may work as well as antidepressant medication. Exercise creates endorphins—natural mood lifters—and alleviates nervous tension.

Think about your thyroid. An underactive thyroid can be the root cause of both fatigue and negative mood changes that are quite often misdiagnosed as a depressive disorder. Thyroid problems are not easy to diagnose, as many of the mainstream blood tests don’t tell the full story. A trial of therapeutic levels of the amino acid L-tyrosine coupled with the critical thyroid mineral iodine, can stimulate thyroid hormone production. Consider a two-month trial to see if thyroid dysfunction is playing a role in your depression.

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year. We are replicating our study on curcumin and depression using a larger sample size. We are also investigating whether BCM-95 has greater benefits if it is taken over a longer period of 12 weeks.

In addition, we are examining whether taking both curcumin and saffron together is more effective than taking curcumin alone. Saffron is a commonly used cooking spice that also has some good support as a natural antidepressant.

of nutrition and lifestyle factors on depression, but there is still a long way to go. This is concerning because, as a community, we are living far unhealthier lives. This is going to have a significantly detrimental effect on both physical and mental health. Rates of depression are continuing to rise and it is predicted that in the next few years it will cause more disability than any other condition in the world.

We are also in the process of completing a study investigating the effectiveness of BCM-95 for the treatment of attention deficit hyperactivity disorder (ADHD) in children. ADHD is associated with increased free radical damage and, because curcumin is a potent antioxidant, it may have some merit in treating this condition.

GHL: Is there still a role for talk

GHL: You are based in Australia.

Do you think that there are differences between how members of the Australian medical community address depression compared to those in the U.S.?

In Australia, pharmaceutical companies cannot advertise directly to the consumer.

As a result, there is a higher rate of antidepressant use in the U.S. Saying this, Australia is not that far behind.

Both countries are beginning to acknowledge the potential impact Dr. Lopresti:

therapy—for example, cognitive therapy—in the treatment of depression? Or is it moving more towards exclusively pharmaceutical interventions?

Psychological therapy is still extremely important for the treatment of depression. How we cope with stress and the types of beliefs we have about ourselves and the world around us will greatly impact our mood.

No drug, food, or supplement can change this or the choices we make in life.

Dr. Lopresti:

Adrian Lopresti, PhD, is a Clinical Psychologist and researcher at Murdoch University, in Perth, Western Australia. In his private practice, he specializes in treating adults and children with depression and anxiety. He has a doctorate in Clinical Psychology, in addition to his previous Master of Science in Clinical Psychology. His innovative research examining the use of curcumin for depression was recently published in the Journal of Affective Disorders.

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BEATING THE

ODDS:

Breast Cancer Prevention and Treatment Using Natural Therapies

by Ajay Goel, PhD

I

magine you’re at a restaurant and you see a group of eight women sitting at a table having a great time.

They have the look of old friends as they occasionally break into laughter.

Now take another look. The odds are that sometime in the future one of them will be battling breast cancer. Indeed, statistics tell us that one woman in eight will be diagnosed with breast cancer by the time she turns 70. It’s not fair, but it’s reality.

Inside Breast Cancer Breast cancer is actually a group of cancers that occur in the breast. The Type A patient is diagnosed with will affect the treatment protocol that her doctor will follow. Cancer is usually

detected in the milk ducts or the lobules of the breast. If the cancer is confined to its place of origin, it’s called “in situ,” and is non-invasive.

This type of lump may be defined as “precancerous” because the cells haven’t spread. It’s often treated with a lumpectomy and radiation.

Invasive breast cancer occurs when cancer cells have expanded beyond the ducts or the lobules into nearby tissue. It’s more likely that the cancer will spread to the lymph nodes and has or could eventually move to other organs in the body (metastasis). Treatment for this type of cancer is often more aggressive, with mastectomy, radiation, and chemotherapy all playing a role. Despite this aggressive

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Are You at Risk?

Cancer is complicated and has a variety of underlying causes. Here are some of the most common risk factors: AGE. Just getting older increases your risk of breast cancer. Most women are over the age of 50 when they are first diagnosed with breast cancer.

GENETICS. If you have two close relatives who have been diagnosed with breast cancer, you’re more likely to develop it yourself. Certain genes, like BRCA1 and BRCA2, indicate a much greater risk of breast cancer. However,

One woman will be diagnosed with breast cancer every 3 minutes.

BREAST CANCER

Statistics in the U.S.

treatment, recurrence—sometimes many years later—is all too common.

Over

40,000 women will die of breast cancer this year alone.

Over 230,000 women will be diagnosed with invasive breast cancer this year.

Only lung cancer has a higher death rate.

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YOUR RISKS

• Avoid cigarette smoke.

• Exercise regularly.

•M aintain a healthy weight.

• L imit or forgo the use of hormone replacement therapy.

•A void processed foods.

•D rink no more than one alcoholic beverage per day.

heredity is not a factor in the majority of breast cancer cases.

HORMONES. Exposure to hormones like estrogen can increase your risk of breast cancer. This may be a result of early puberty or late menopause, never having given birth, or using birth control pills or hormone replacement therapy.

OBESITY. According to a study from the American Cancer Society, women who gained 60-plus pounds after the age of 18 were twice as likely to be diagnosed with postmenopausal breast cancer compared to those who maintained their weight. Fatty tissue is a primary source of estrogen after menopause. However, the Nurses’ Health Study found that postmenopausal women who lost weight and kept it off for at least four years lowered their risk by 40 percent.

DENSE BREAST TISSUE. Women with dense breasts have a greater risk of developing breast cancer. This

85% 85% of women who are diagnosed with breast cancer have no family history of it.

is something that can be identified during a routine mammogram, and I encourage you to discuss the density of your breast tissue with your doctor.

EPIGENETICS. Our environment, our dietary choices, and the habits we develop play an important role in whether or not we develop cancer.

Exposure to solvents, plasticizers, and other industrial chemicals in the products we use can increase our vulnerability, as can the pesticide residue on the foods we eat. Unlike many of the other risk factors, what we eat, the products we use, and how we live are things we can change.

Dietary supplements can also impact our epigenetic risk factors. During my research, three herbal supplements have proven to be real superstars in the fight against breast cancer.

Supplemental Protection Curcumin, the compound that makes the Indian spice turmeric a vibrant golden hue, is an effective antioxidant

1 in 8 women will develop

breast cancer during her lifetime.

2.8

million

American women are breast cancer survivors.

•B reastfeed your children when possible.

•A void chemicals like parabens or BPA that mimic estrogen in the products you buy.

The Iodine Connection Compelling research suggests that an iodine deficiency may contribute to the development of breast cancer. Healthy breast tissue is high in iodine. However, studies have found chemical markers of lipid peroxidation, changes to cellular DNA, and increases in estrogen receptor proteins in iodine-deficient breast tissue.

What’s more, low iodine levels increase estrogen levels, which can substantially boost the risk of breast cancer in women. To ensure healthy iodine levels, consider a separate iodine supplement. Experts recommend 12.5 to 25 mg of iodine daily.

Except for skin cancer, breast cancer is the most frequently diagnosed cancer in women.

Source: www.breastcancer.org

minimize

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that helps prevent cellular damage.

It’s also a potent anti-inflammatory that works on multiple inflammatory pathways, making it a promising therapy for preventing cancer. I’m particularly interested in curcumin’s ability to affect gene expression and wake up tumorsuppressing genes. My research is also looking into curcumin’s potential to reverse chemo-resistance. I’ve found that curcumin helps chemotherapy drugs work better, making it less likely that the cancer will reoccur.

making it especially useful for the prevention of breast cancer.

Other researchers are also fascinated by curcumin’s ability to fight cancer.

In an Italian study of triple-negative breast cancer—a non-hormonal form of cancer that doesn’t respond well to conventional treatments—researchers found that curcumin inhibited the spread of cancer cells and enhanced the process of programmed cell death that regulates cell growth and development.

Subsequent animal studies suggest that curcumin may shrink the size of breast cancer tumors. Curcumin also appears to reduce the formation of tiny blood vessels responsible for tumor growth and metastasis. Plus, curcumin modulates the NF-ĸB pathway, an inflammatory signaling mechanism in the body.

Pomegranate is another natural ingredient high in polyphenols. The seeds produce ellagic acid—a chemical that inhibits aromatase, and punicic acid—a unique omega-5 fatty acid with numerous health benefits. A study published in the Journal of Cell Communication and Signaling looked at pomegranate fruit extract’s ability to work against estrogen-positive breast cancer. The researchers found that pomegranate reduced the proliferation of cancer cells and increased cancer cell death. Pomegranate also showed promise when combined with Tamoxifen, increasing the effectiveness of the breast cancer drug by nearly 50 percent. To get all of pomegranate’s breast-loving benefits, choose a supplement that provides both pomegranate extract and pomegranate seed oil in one convenient capsule.

The trouble with curcumin is that most supplemental forms are poorly absorbed by the body. The best form— and the one I use in my research—is BCM-95, a form that combines finely ground curcumin with turmeric oils for improved absorption and blood retention. Studies demonstrate that BCM-95 is up to 10 times more absorbable than standard extracts.

Grape seed extract runs a close second to curcumin for breast cancer.

What makes grape seed extract so effective is naturally occurring polyphenols called oligomeric proanthocyanidin complexes (OPCs) that quench cell-damaging free radicals.

Scientific studies show that grape seed extract hinders the proliferation of cancer cells and enhances the destruction of cancer cells. Grape seed extract may also inhibit aromatase, an enzyme involved in estrogen production, 24

One interesting study out of the University of Tennessee involved repeatedly exposing breast cells to environmental carcinogens to create precancerous changes to the cells. The researchers found that grape seed extract suppressed these carcinogenic changes by an impressive 50 percent. With the number of toxins we are exposed to every day, these are exciting results.

Those eight women sitting around the dinner table shouldn’t have to be concerned with the Russian roulette-style odds associated with breast cancer. Healthier lifestyle choices combined with these natural therapies may improve their chances of preventing breast cancer—or help them win the fight if they do find themselves among the statistics.

Ajay Goel, PhD, is an Investigator at the Gastrointestinal Cancer Research Lab at Baylor University Medical Center in Dallas, TX. He is a member of the American Association for Cancer Research and the American Gastroenterology Association.

MYTHS AND

FACTS MYTH: Wearing an underwire bra causes breast cancer.

FACT:

Breastfeeding for at least one year reduces the risk of breast cancer.

MYTH: Breast pain is a common sign of breast cancer.

FACT: Skin

irritation or redness on the breast may signal breast cancer.

MYTH: Breast

cancer is a woman’s disease.

FACT: Although not

as prevalent, 1 in 1,000 men develop breast cancer each year. In 2015 alone, 2,350 men will be diagnosed with invasive breast cancer.

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“YOU

CAN’T

PHOTOGRAPHY BY ANDREW ECCLES/NBC

SCARE ME”

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Today show cohost Hoda Kotb shares the spiritual gifts that came from surviving breast cancer.

by Julie Blauer

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Hoda Kotb has a beaming

smile that lights up a room.

As the cohost of the fourth hour of the Today show, she actually lights up millions of rooms every morning across the country along with her equally fun and exuberant cohost, Kathie Lee Gifford. In fact, the fourth hour of Today

GHL: What was it like to get your

breast cancer diagnosis?

I was at the gynecologist and they found a lump. I was actually not that concerned because I was living a healthy life. But I ended up getting a phone call and the doctor said, “Not good news for you.” At the time, I was sitting in my office talking to an intern. When I got off the call, she said, “Should I leave?” I told her, yes and then she asked, “Before I go, can I hug you?” And I remember thinking God gives you what you need when you need it. That was one of the most impactful days of my life.

HK:

GHL: What treatment did you elect

to take?

I went to different doctors and they all told me the same thing—I needed to have a mastectomy. That took away the decision making, which is what I wanted. When you are in that vulnerable of a state, you don’t really want to be making big decisions about your life. Radiation wasn’t necessary.

Chemotherapy was debatable.

Chemotherapy kills cells and a lot of other things in your body including healthy things. So I weighed the pros and cons and I decided not to do it.

HK:

GHL: What helped you most in your

recovery from surgery?

Interestingly, sharing my cancer experience with others. I tend to get HK:

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has become the unofficial “party” of morning television.

If you’ve tuned in, you know firsthand how entertaining these dynamic women are!

Yet, underneath her smiling exterior, Hoda holds a quiet power. An award-winning journalist, longtime Dateline NBC correspondent, and New York Times best-selling author,

things over with and move on. That was my philosophy pre-cancer. But something happened when I was healing that really changed my perspective. My colleague Matt Lauer called and asked if I wanted to do a Where in the World Is Matt Lauer in Ireland. I wanted to go because I wanted to do something other than sit in my apartment and heal.

So I went to Ireland.

On the plane ride home, I felt terrible.

I really wasn’t healed and I was kind of depressed. The guy next to me said, “How are you doing? My name is Ken.” And I was thinking, Oh, please, anytime but now.

He kept asking questions. I happened to have a compression sleeve on. And he said, “What’s that?” I told him and then he asked what it was for. “I had a procedure. The doctor said I should wear it,” I said. He continued probing and I finally said, “I had breast cancer, but I hope that when you get off this plane, you don’t remember me as the woman with breast cancer. I hope there are other things you think of before that.” And then he said, “Breast cancer is part of you like getting married or working at NBC.” And he added, “Let me give you some advice. Don’t hog your journey. You can put your stuff deep in your pockets and take it to the grave, or you can help somebody. What is your choice going to be?”

Hoda shows a full spectrum of colors in her work and life.

A breast cancer survivor— eight years and counting—she possesses real strength that comes from tough experiences.

Lucky for us, Hoda shares her cancer journey and some of the unexpected spiritual and emotional gifts that came to her along the way.

That’s when I made my choice.

I decided that I was not going to make breast cancer about my misery, my worries, my fears, or me! It changed everything. I have Ken to thank. I also have the best family and friends who helped me when I felt my worst. That support sustained me. I don’t know how anyone gets through breast cancer alone.

GHL: You said once that cancer

taught you, “You can’t scare me.”

Can you please explain what that means to you?

You know when you have these weird epiphanies when you are at your weakest? I realized that this is as bad as it gets. Worries about work or this or that—they all seemed small in comparison because I had come through this really scary, giant green monster experience. Oddly, I felt empowered.

HK:

It allowed me to do things that I didn’t have in me previously. Like there was a new job coming up at NBC to host an added hour of Today, the job I currently have. In my wildest imagination, I would have never asked for the job. But I went right up that elevator to the 52nd floor where Jeff Zucker’s office was. And I gave him this weird speech, telling him that I could do this job and that “you can’t scare me.” And he looked at me like, Whacko! I felt brave professionally for probably one of the first times.

27

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PHOTOGRAPHY BY PETER KRAMER/NBC

TM

Hoda loving life on the Today show plaza.

GHL: How else did your cancer

experience transform the way you live life and approach each day?

I don’t waste time anymore. I got divorced after cancer. I realized what is important and what isn’t, what’s working and what isn’t. I got more clarity and I learned to be more courageous. Cancer reminds you that your life has margins.

There’s a beginning and an end. We all know that, kind of. But when a doctor tells you something about the end, you wake up and pay attention!

HK:

He said, “Hoda, I know a lot of women who have had breast cancer. And they all have one thing in common: They are still here”. If you catch breast cancer early and you go through what you have to go through, you will live a long and happy life. And I think having that knowledge in your back pocket makes life so much easier.

GHL: What do you do today to stay

healthy, vibrant, and positive?

“guidance” in Arabic. What kind of guidance or wisdom can you share with other women who are facing breast cancer right now?

I exercise every single day. I try to find a song I’m crazy about to supercharge my workout. Right now it’s “Fight Song” by Rachel Plattens. God, it’s so good! When the tank’s on empty that’s the song I pull out and play two times on repeat.

I will never forget what my boss said after I told him I had breast cancer.

In terms of diet, I try to eat lots of fresh fruits and vegetables. I like to start the

GHL: Your name “Hoda” means

HK:

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HK:

day with a green smoothie. I put lots of bananas in it to sweeten it up and make it taste good.

GHL: What’s next for you? What are

your plans for the future?

I’m finishing a book that’s called Where You Belong. It’s about finding your lane in life. Some people are in the wrong job or with the wrong person or living the wrong life. And then all of a sudden, something happens and they find the right thing. Instead of swimming upstream, they are riding a wave. That’s what it’s all about.

HK:

And I’m just laughing and scratching with Kathy Lee. What’s better than that?

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

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Bringing together beauty and function, it’s the perfect bottle for healthy hydration. arth-In Canteen $29.95 at E thegrommet.com

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Mugs are great gifts for the coffee or tea lover. These beautiful mugs available at Uncommon Goods are hand thrown using various minerals used to promote healing. Choose from Clear Quartz, Tiger’s Eye/Cat’s Eye, Rose Quartz, and Citrine. ealing Stone Mug $22.00 at H uncommongoods.com

http://www.uncommongoods.com

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A mini herb garden is a great idea for any foodie on your shopping list. We liked this one from The Tasteful Garden because you can select which organic herbs are included. Plus, the blackboard makes it easy to identify the individual herbs. oolbox with Chalkboard 3 Herb Set T $46.95 at tastefulgarden.com

http://www.tastefulgarden.com

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LIFESTYLES Good Good Health HealthLIFESTYLES TM

TM

Essential Oils and Diffuser

Essential oils make great gifts, and many natural health stores carry a wide selection. You can choose scents for the season, like frankincense or balsam, or choose a blend to produce a particular effect for your loved one. If you’re new to essential oils, ask at the store for some recommendations. You might also consider a diffuser as a gift. This ultrasonic one from InstaNatural is compact and efficient.

5

6

7

Stationery

Yoga Mat

Jewelry

Your favorite letter-writer will appreciate a gift of stationery. We found these handcrafted notecards made of seed paper too charming to resist. Just read and plant. row-A-Note Tree Cards Box Set - 4 G Cards $13.95 at eartheasy.com

http://eartheasy.com

Enter GOODHEALTH20 during checkout and receive 20% off your Essential Oil Diffuser.

Expires December 31, 2015.

E ssential Oil Diffuser $44.95 at Instanatural.com

http://instanatural.com

Your favorite yogi will love this whimsical yoga mat from GAIAM. It’s a colorful choice to go with any downward dog.

AIAM Dandelion Days Premium G Yoga Mat $29.98 at GAIAM.com

http://www.gaiam.com

For a new twist on the old standby, try giving a gift of jewelry that helps make the world a better place. This Rafiki Wrap Bracelet helps Kenyan women support their families. This fair-trade bracelet is available at Signals. afiki Wrap Bracelet $19.95 at R signals.com

http://www.signals.com

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Good Health TM

ALT ERNATIVE

MEDICINE CHEST

LIFESTYLES

VISION HEALTH: Natural Remedies that are Easy on the Eyes

Delighting in the colors of a brilliant sunset. Appreciating the beautiful face of someone you love. Being able to see road signs at night. All of these are possible because of your eyesight. It’s a precious gift we often take for granted until something happens to take it away. Yet, vision problems are common, especially as we age. According to the American Foundation for the Blind, seniors account for two-thirds of the legally blind population—and by 2030, experts predict that vision loss rates will double. The culprits? Our aging population and our technology-driven world with its bright monitors and tiny type that continually put a strain on our eyes. But natural remedies can help prevent or delay changes to our eyesight. To protect your own 20/20, consider keeping the following nutrients in sight:

Black currant:

Ever since British Royal Air Force pilots ate bilberry jam to help improve their night vision during World War II, anthocyanins have received attention for their eye-protective effects. Black currant berries are also rich in anthocyanins—the blue and purple antioxidants that are also found in elderberries, blueberries, and grapes. These compounds stop the oxidative stress that plays a role in many eye diseases. Anthocyanins also nourish the retina— the part of the eye that converts light into images. A two-year study published in Ophthalmologica examined using black currant anthocyanins in open angle glaucoma patients who were using anti-glaucoma drops. While vision in the placebo group got worse compared to baseline, vision in the black currant group did not. Blood flow within the eyes also improved in the black currant group.

Curcumin:

Many studies have documented the antioxidant and anti-inflammatory effects of curcumin, including its therapeutic potential in eye diseases. In diabetes, damage to tiny blood vessels in the retina can lead to leakage and decreased blood flow to the eye—a condition known as diabetic retinopathy. This can eventually lead to blindness. One animal study from Thailand evaluated curcumin’s effects on the blood vessels in the eye. The researchers found that after eight weeks, curcumin regenerated and repaired the blood vessels in the layer between the retina and the outer layer of the eyeball. Animal studies have also suggested that curcumin is effective against the development of several forms of cataract, as well as age-related macular degeneration (AMD)—the leading cause of blindness in people over the age of 50.

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Good Health TM

LIFESTYLES

Lutein:

Grape Seed Extract: Another powerful remedy with high anthocyanin content is grape seed extract. Grape seed extract contains oligomeric proanthocyanidins (OPCs)—amazing compounds that have been studied for their ability to preserve capillary integrity— those small blood vessels that are responsible for microcirculation in the eye and other parts of the body.

OPCs also help preserve crucial retinal neurons that transmit visual signals from the retina to the brain. These neurons are vulnerable to damage from oxidative stress caused by diseases like diabetic retinopathy and glaucoma.

Be sure to choose a tanninfree grape seed extract to ensure absorption.

This colorful nutrient is one of the major carotenoid pigments found in the macular region of the retina.

Found in leafy green vegetables like kale and spinach, as well as supplements, its primary job is to filter light, especially blue light that can cause oxidative damage to eye structures. Extensive research suggests that these carotenoids are useful in preventing, delaying, or treating eye diseases related to aging. However, they are also beneficial for younger people who want to improve their vision.

One recent U.S. clinical study looked at using lutein and zeaxanthin in healthy young adults.

Those given supplemental lutein and zeaxanthin increased their macular pigment ocular density and visual processing speed an average of 20 percent. Faster visual processing speed is associated with many quality-of-life indicators, such as performance in sports, reading speed, and driving safety.

Sea buckthorn:

The berries of this plant are rich in fatty acids, including the rare omega-7 fatty acid. Traditionally used for a variety A naturally occurring substance of conditions related to mucous in the body, mesoglycan is found in the membranes, sea buckthorn berries lining of the blood vessels. Supplementing are especially beneficial for with mesoglycan is an effective treatment those with dry eye—a painful for problems with microcirculation, such as condition caused by insufficient diabetic retinopathy. In an Italian double-blind lubrication and moisture on clinical study, patients were randomized to the surface of the eye. This was take mesoglycan or a placebo for six months. shown in a Finnish double-blind At the end of the trial, those treated study that appeared in the Journal with mesoglycan had a significant of Nutrition. When researchers reduction in damage to the gave 86 patients with dry eye a sea capillaries in the eyes. buckthorn supplement (SBA24) or a placebo they found that those taking sea buckthorn experienced greater relief of redness and burning than those in the placebo Zeaxanthin group.

And the users experienced the benefits is the other major pigment in the center of after just three months. Additionally, contact the macula, where it protects the eyes from lens wearers, who are even more susceptible bright light. Considerable evidence suggests to dry eye, reported fewer days with dry that lutein and zeaxanthin may prevent eye symptoms. the progression of AMD. The journal Ophthalmolog y published a double-blind, placebo-controlled trial of patients with early AMD. After 48 weeks, the researchers found that those supplemented with lutein and zeaxanthin had improved visual function, including contrast sensitivity, one of the key factors in good vision.

Mesoglycan:

Zeaxanthin:

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Good Health TM

LIFESTYLES

slow &

LOW Few things are better than coming home after a long day to a delicious dinner.

The same tried and true slow cooker your mom once relied on can make it happen. Just toss in the ingredients before leaving the house and let your slow cooker do all the work.

Old Fashioned Chicken and Gravy Serves 4

This is comfort food at its best! The chicken is juicy and the gravy is thick and flavorful. Pair it with puréed vegetables and some sautéed greens for a nourishing meal that soothes the soul.

Ingredients

4 -6 pound whole chicken, preferably organic or pastureraised 2 tablespoons ghee or pastured butter 3 leeks, chopped (white portion only) 6 cloves garlic, peeled and smashed 1 tablespoon tomato paste ¼ cup chicken stock

¼ cup white wine

and out with salt, pepper, and the poultry seasoning.

Poultry seasoning Salt and pepper to taste Directions

1. Melt the ghee or butter in a large frying pan over medium heat. Add the leeks and sauté until limp and translucent. Add the garlic and cook for an additional 1-2 minutes.

2. Add the tomato paste and stir to coat the vegetables. Season with salt and pepper to taste.

3. Add the chicken stock and wine and stir to loosen any browned bits from the bottom of the pan. Transfer the vegetable mixture to the slow cooker.

4. Remove the lungs from the cavity of the chicken and rinse the bird well.

Dry the chicken and season it inside

5. Place the chicken breast side-down on top of the vegetables in the slow cooker. Cook on low for 4-6 hours depending on the size of the bird.

6. Remove the chicken (it may fall apart) to a plate. Tent with aluminum foil and let it rest for 20 minutes.

7. While the chicken rests, use an immersion blender to blend the drippings and vegetables into a delicious gravy.

8. Disassemble the chicken using a knife or your hands and transfer to a serving plate. Serve with the gravy.

Per serving: 567 cal; 37g total fat; 10g carb; 40g protein; 495g sodium; 3g sugar

Got Umami?

Considered the fifth flavor (after sweet, sour, salty, and bitter), umami is that hard to define “something” that makes a meal memorable. Often used by chefs, umami is a rich, savory taste imparted by the amino acid glutamate and ribonucleotides—molecules containing the sugar ribose that 34

are components of RNA—that occur naturally in many foods. You can take your meals to the next level with ingredients rich in umani like anchovies, beef, fish sauce, miso paste, mushrooms, parmesan cheese, or sun-dried tomatoes.

Good Health TM

Mexican Chocolate Chili Serves 6-8

Chocolate for dinner? Yes! Reminiscent of a Mexican mole, this sweet and savory chili will warm you down to your toes on a chilly Autumn night. Plus, it freezes well for those evenings when you’ve forgotten to take anything out for dinner.

Ingredients

• 2 tablespoons coconut oil • 2 onions, diced • 4 cloves garlic, minced • 2 pounds ground beef or bison • 1 teaspoon dried oregano • 2 tablespoons chili powder • 2 tablespoons cumin

LIFESTYLES

Bodacious Beef Stew Serves 4-6

Rich and robust, the secret to this full-bodied stew is anchovy paste. Lending that hard-to-define umami, your guests (and kids!) will never know it’s there—they’ll just rave about the flavor. Don’t be surprised if they ask for seconds.

Ingredients

3 cloves garlic, minced 1 teaspoon anchovy paste 1 tablespoon tomato paste

4 carrots, peeled and cut into 1-inch pieces ¼ cup almond flour

2 tablespoons coconut oil

½ cup red wine

2-3 pounds boneless chuck roast, cut into 1-inch cubes

1 cup chicken broth 2 bay leaves

4 pieces thick cut bacon, diced

½ teaspoon dried thyme

2 large onions, chopped

2 cups green beans

• 2 tablespoons unsweetened cocoa powder • 1 teaspoon allspice • 1 teaspoon salt • 1 6-oz. can tomato paste • 1 14.5-oz. can fire-roasted tomatoes • 1½ cups beef broth • Optional toppings: diced onions, avocado, cilantro, pastured sour cream Directions

1. Heat the oil in a Dutch oven over medium-high heat. Add the onions and cook until they are translucent. Add the garlic and stir, cooking for an additional 30 seconds.

Directions

1. In a small bowl, combine the garlic, anchovies, and tomato paste. Set aside.

2. Crumble the meat into the pot, stirring well to combine the ingredients. Cook until the meat is no longer pink.

2. H eat the oil in a large Dutch oven over medium-high heat. Working in batches, add the meat and brown for 5-6 minutes. Turn the meat and brown the other side.

Remove from the pot and repeat with the rest of the meat. Set the meat aside.

3. Meanwhile, combine the oregano, chili powder, cumin, cocoa, allspice, and salt in a small bowl. Add to the pot, stirring well.

3. Fry the bacon in the Dutch oven until crispy.

4. Add the onions and carrots, stirring to loosen any browned bits. Add garlic, anchovy mix, and stir until well combined. Return the meat to the pot.

4. Add the tomato paste and canned tomatoes. Stir to coat the meat.

5. Add in the almond flour and stir to coat the meat and vegetables. Cook for 1-2 minutes or until dry.

5. Transfer the meat mixture to the slow cooker and add the broth. Stir to combine.

6. Stir in the wine, broth, bay leaves, and thyme and bring to a boil.

6. Cook on low for 8 hours. Serve with optional toppings.

Per serving: 342 cal; 16g total fat; 14g carb; 31g protein; 201g sodium; 6g sugar

7. Place the mixture into the slow cooker and cover. Cook on low for 9 hours or until the meat is tender.

8. S tir in the green beans and cook for another 20-30 minutes uncovered on high heat.

9. For a complete meal, serve with puréed cauliflower and a green salad.

Per serving: 496 cal; 30g total fat; 16g carb; 39g protein; 621g sodium; 7g sugar 35

Good Health TM

SMART SHOPPER

Get Supplement Savvy

In a perfect world, we could get all of the nutrients we needed from food. But due to modern farming and food processing techniques, many of the foods we buy are low in the key vitamins, minerals, and phytonutrients that support good health. Worse yet, the stress of modern living and exposure to a constant stream of environmental toxins can deplete the nutrients we do consume.

Supplements can help to fill nutritional gaps. At the very least, research suggests that everyone needs a comprehensive multivitamin and mineral supplement. But if you’re striving for optimal well-being, additional supplements like omega-3s, probiotics, or glutathione can give you a healthy edge—especially as you age. And if you’re at an increased risk of a specific condition like osteoarthritis or heart disease, targeted supplements may provide even more support.

But walking into a health food store in search of the right supplements can be overwhelming. Faced with thousands of choices, where do you start? Here’s our quick cheat sheet to help you find the safest and most effective supplements: Pick the Perfect Supplement Do your homework. Before hitting the store, check to make sure the supplement is from a manufacturer who uses good manufacturing practices (GMP). It’s also smart to choose supplements that are backed by science. Reputable manufacturers formulate supplements based on solid scientific research and use the best raw ingredients to create their products.

Check the ingredient label. The FDA requires that all supplements list both the active ingredients and the inactive ones. The label for vitamins and minerals must also give you the quantity per nutrient plus the percentage of daily value (%DV). Botanical supplements, on the other hand, must show the quantity per serving plus the part of the plant used (root, leaves, etc.). A proprietary blend of herbs must list the weight of the total combination.

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LIFESTYLES

If you have food sensitivities or dietary restrictions, also look for a statement showing what isn’t in the supplement. Common exclusions include sugar, soy, yeast, wheat, gluten, corn, dairy, artificial colors or flavorings, or synthetic preservatives.

Pay attention to the nutrient form. While the form may not matter for many of the nutrients you buy, it can make a difference for others. This is particularly true for minerals. Elemental minerals, like those found in soil, are not readily absorbed by the body. However, if those minerals are chelated they become bioavailable. A good example of this is calcium. Calcium carbonate is the least absorbable form of calcium available. That may also be why it’s the least expensive.

However, if calcium is chelated, it is turned into a form the body can readily use. Check the ingredient label for minerals preceded by “TRAACS,” a proprietary chelation process that enhances absorption.

Look for the expiration date. Over time, all dietary supplements lose potency. Look for supplements that won’t expire before you’ve used them up.

A bargain isn’t always a bargain. When it comes to most supplements, you truly do get what you pay for. Discountbrand supplements often use inferior ingredients or inadequate amounts of individual nutrients to save money. While it may seem like you’re getting a bargain, in the long run inferior products cost you both money and health benefits.

Storing and Using Your Supplements • Store supplements in a cool, dry, dark place. Do not store in the refrigerator unless it is specifically noted on the label.

• Read labels carefully. Some supplements like flaxseed oil or some probiotics do require refrigeration after opening.

• Unless otherwise noted, take your supplements with food.

• Periodically check the expiration date on your supplements and replace any that are past their prime.

Good Health

LIFESTYLES

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 The 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.

©2015_04

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Ask

Good Health TM

the

DOCTOR

Soothe Seasonal Stress

by Jacob Teitelbaum, MD

Q:

The holidays are here and I’m so stressed out trying to make everything perfect! How can I relax and enjoy the season?

A: As wonderful as the holiday season is, it can also be a time filled with stress and anxiety. Seasonal expectations, crowds at the mall, mailing deadlines, and cooking marathons can make anyone feel anxious. Add in holiday travel or out-of-town guests and this time of year can become a blur of nonstop activity that can set you on edge.

The first target for taming holiday stress is your diet. If your plate is filled with refined carbohydrates, you may be setting yourself up for anxious feelings. Instead of reaching for that Christmas cookie or jelly-filled doughnut, opt for crunchy fruits and vegetables or a handful of raw almonds. These foods are rich in vitamins and minerals that support the proper functioning of the neurotransmitters that combat anxiety.

It’s also important to eat proteinrich foods like fish, poultry, or grass-fed beef. These healthy foods

38

LIFESTYLES

help balance blood sugar and discourage emotional eating.

During the holidays, it’s also all too common for people to burn the candle at both ends. Yet a nonstop, on-the-go lifestyle puts a strain on the adrenal glands and lessens your ability to cope with stress. If you find that the demands of the season are closing in, take a step back. Cut back on your “to-do” list, make time for an exercise class, or practice some deep breathing. It’s also vital to make sure you are getting eight hours of shut-eye each and every night.

The right supplements can also help you cope. Here are three of my favorites that can keep you on an even keel all through the holidays: Ashwagandha improves the body’s resistance to stress thanks to special plant chemicals known as withanolides.

Withanolides serve as important hormone precursors that modulate stress hormones, helping to keep the body in balance. This was shown during a 2012 trial of 64 volunteers with a history of frequent stress. Those taking the herb experienced an average 76 percent drop in the physical symptoms of stress, a 69 percent reduction in stress-related insomnia, 68 percent less social dysfunction, and a 79 percent improvement in depression. Those in the placebo group experienced only negligible improvement.

To experience these benefits, look for a supplement standardized to contain 5% withanolides.

Rhodiola quickly promotes relaxation and alleviates anxiety during times of acute stress. In fact, a single dose of rhodiola extract taken prior to a stressful event can prevent stress-induced disruptions in your performance. At the same time, rhodiola has shown positive results with long-term use. One double-blind trial of 161 men that appeared in the journal Phytomedicine reported that rhodiola supplementation reduced stress and fatigue, improved memory, enhanced concentration and physical fitness, and increased overall well-being. To get all that rhodiola has to offer, choose a supplement standardized to contain at least 5% rosavins and 1.8% salidrosides.

Echinacea—You probably know echinacea as the herb that helps you survive the cold and flu season but that’s not all its capable of doing. Most herbs contain hundreds of phytochemicals, and the same is true for echinacea. A group of compounds in echinacea has been discovered that reduces general anxiety disorder (GAD), stress (muscle tension, headaches, restless legs), and insomnia.

But not just any echinacea will do. During a recent clinical trial that appeared in the journal Phytotherapy Research, Hungarian researchers found that a specialized root extract of the herb significantly reduced stress and anxiety within just three days of use. Better yet, standardized anxiety testing showed that the calming effects persisted for two weeks after treatment.

To experience these benefits for yourself, check the label on your stress-specific supplement for Echinacea angustifolia root extract EP107 standardized for proprietary echinacosides.

Stress doesn’t have to mar this time of year. Simply employing these timely tips can help you rediscover the joy of the season!

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.

mm i u n e ou y y p t e m ee K buzzing!...

Good Health TM

LIFESTYLES

Propolis Extract for:

• Complete body wellness • Healthy bacterial balance • Immune support* • Just 1 capsule daily • Safe for kids 1 year and older • Hypoallergenic • Free of impurities and beeswax

Terry Naturally’s Propolis Extract uses GH2002 propolis extract, a concentrated, wax-free extract for super absorption.

• e r u P ee B

e t d c e t o r P Bee

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.

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T

PER

EX

R E N

Good Health TM

LIFESTYLES

R O C

Vitamin K2: Putting Calcium in Its Place Could this little-known nutrient be the key to better heart and bone health?

by Jonny Bowden, PhD, CNS When you think about the nutrients needed for a healthy heart, what comes to mind? If you’ve done your research, you probably know about omega-3 fatty acids, vitamin D, and maybe CoQ10. What might not be on your radar is vitamin K2. But this fatsoluble vitamin just may be the key to cardiovascular health.

activated. As a result, calcium isn’t being deposited into your bones. Instead it’s accumulating in your arteries. Over time, this can lead to coronary artery calcification—a condition that narrows arteries and makes them stiff. This reduces blood flow and can lead to high blood pressure, congestive heart failure, and heart attacks.

Vitamin K2, or menaquinone, is primarily found in meat, dairy, egg yolks, and fermented foods like cheese or Japanese natto (fermented soybeans).

The reason K2 is so essential to your cardiovascular system is because it is responsible for activating two specific proteins that transport calcium throughout the body. Once activated, one protein puts calcium in bones and the other prevents calcium build up in the heart and blood vessels. If you don’t have enough K2, the proteins can’t function properly. This means trouble for both your cardiovascular system and your bones.

The importance of vitamin K2 was clearly shown in the Rotterdam Study, a large population-based study of older Dutch adults. Those with a higher dietary intake of vitamin K2 had a lower risk of death from coronary heart disease and severe aortic calcification.

Clinical trials also show the advantages of supplementing with vitamin K2. A 2015 Dutch clinical trial compared postmenopausal women who received vitamin K2 or a placebo for three years. The researchers found that vitamin K2 improved flexibility in the arteries, particularly in women whose arteries had high levels of stiffness at the beginning of the study.

In the past few years, we’ve seen several studies that link calcium supplements to an increased risk of heart attacks.

While not all studies agree, it’s made people cautious about taking calcium.

But consider this: calcium may not be the culprit. Instead, it could be a lack of vitamin K2. If you don’t have enough vitamin K2 in your body, the proteins that transport calcium aren’t being

Yet, many Americans are deficient in this critical nutrient because of our low-fat diet craze. Another reason is that we’ve been told to avoid eating too much fat because it’s bad for our hearts.

So we haven’t been eating the excellent high-fat dairy, meat, or eggs, especially the yolks, which are the most easily accessible foods that are high in vitamin K2. Natto is a great source of K2, but

40

SMART SUPPLEMENTATION

If you’re taking calcium to prevent osteoporosis, don’t take it all by itself. Instead, choose a bone health product that includes other nutrients that help calcium work, like vitamin K2, vitamin D, and magnesium. In addition, look for vitamin K2 in the form of menaquinone-7, which has a large body of research behind it.

its funky odor and unusual texture is daunting. I’m a big fan of food-based sources of K2, but supplementing with this critical nutrient can help ensure the calcium you consume goes into your bones, where it’s needed, and stays out of your blood vessel walls, where it’s not.

Jonny Bowden, PhD, CNS, (a.k.a. "The Rogue Nutritionist") is a nationally known expert on weight loss, nutrition, and health.

Dr. Bowden has a PhD in nutrition, a Master’s degree in psychology, and has earned six national certifications in personal training and exercise. He is a board certified member of the American College of Nutrition, a member of the American Society for Nutrition, and a much in-demand speaker at conferences and events across the country.

Good Health

Calm Your

LIFESTYLES

Nerves and TM

face your fears with confidence!

TRAVELING?

PUBLIC SPEAKING?

BIG E XA M ?

MEETING NEW PEOPLE? AnxioCalm™ quiets your nerves and helps relieve: • Occasional anxiety and nervousness* • Everyday stresses* • Self-consciousness and insecurity* • Self-doubt and fear of failure* • Occasional restless sleep*

• Excessive worry* • Excessive sweating* • Upset stomach* • Muscle tension*

Be Calm. Be Relaxed. Be Confident.

Make AnxioCalm™ part of your everyday success plan. It’s non-drowsy, non-addictive, and safe for adults and children over the age of 4.

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.

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Good Health TM

LIFESTYLES

Herbal HELPERS Easing Indigestion If you’ve ever been to Vegas, you’ve probably seen those mile-long all-you-caneat buffets that are a staple in most casinos.

While they advertise lots of food for a very reasonable price, they conveniently forget to tell you about the digestive discomfort you’ll likely suffer later.

But you don’t need a Vegas getaway to develop indigestion. Clinically known as dyspepsia, indigestion is characterized by acute pain or a burning sensation in the upper abdomen, the feeling of fullness, bloating, belching, flatulence, or nausea after eating. While it’s often just an occasional nuisance, frequent indigestion can be a sign of gastritis or gastroesophageal reflux disease (GERD).

Rarely, it can also signal a peptic ulcer. Stress, alcohol, and tobacco use can worsen indigestion. But instead of downing a handful of drugstore remedies, try these natural digestive aids when indigestion strikes:

SOOTHING PHYTOTHERAPY

The next time you’re tempted to pop an antacid, try licorice instead. Licorice heals the mucosal lining of the digestive tract by increasing the production of mucin—a compound that protects against the damaging effects of stomach acid. For instant relief and long-lasting healing, opt for a deglycyrrhizinated licorice (DGL) supplement. This unique form of licorice is an effective way to cool the burn that often accompanies indigestion. But not all DGL supplements are the same. Most are strongly flavored chewables that many people find off-putting. Opt instead for an effective DGL in capsule form standardized to contain 3.5% glabridin, the active compound in licorice.

Fennel is another traditional digestive herb that counteracts the gasses in your gut that cause belching and flatulence. This anise42

scented herb works by inhibiting spasms in the smooth muscles within the intestinal tract. It’s so effective that it even reduces trapped gas that can cause intestinal pain and cramping. In fact, fennel was an official digestive drug in the United States during the early 1900s. For fast relief, take 960 mg of freeze-dried fennel capsules as soon as gas strikes.

BEYOND BOTANICALS

Normally, the food we eat is broken down by several enzymes that are secreted by the pancreas. The three most important are protease, which breaks apart protein; lipase, which digests fats; and amylase, which processes carbohydrates. Low levels of any of these enzymes can trigger postmeal discomfort. Fortunately, you can replace the enzymes needed for healthy digestion via supplements. Taken when you eat a meal, a broad-spectrum enzyme supplement can aid digestion and alleviate symptoms. Look for a product offering high levels of bioidentical protease, lipase, and amylase.

If heartburn accompanies your indigestion, you may think that stomach acid is at the root of your discomfort.

And you may be right. But instead of having too much, you may actually have too little. Hydrochloric acid—a.k.a. stomach acid—is the primary digestive juice responsible for breaking down the proteins in the foods you eat. It also acts as a protective barrier, killing potentially harmful microorganisms in our food.

Low levels can cause symptoms that are virtually identical to heartburn. If you aren’t producing the hydrochloric acid you need for proper digestion, taking a betaine hydrochloride (HCL) supplement at the beginning of each meal can help ease symptoms.

Even if you make healthy choices when you eat, indigestion happens. Whether you’re on a food-filled vacation, sitting down to a holiday feast, or simply prone to occasional digestive distress, these safe and effective remedies can bring fast relief.

Good Health TM

LIFESTYLES

IF ONLY FISH OIL COULD BE

THIS PURE

Unlike many omega-3 supplements, Vectomega uses only one species of fish—

Atlantic salmon harvested in ocean fjords in Norway and Scotland.

You get the pure goodness of fish—omega-3 fatty acids, phospholipids, and peptides—without excessive heat, chemicals or solvents.

SUPERIOR ABSORPTION—Bioidentical DHA/EPA MORE STABLE—No rancidity or fish burps; just ONE daily *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

EuroPharmaUSA.com43

Good Health TM

LIFESTYLES

Strong. Powerful. CuraMed

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What Would You Rather Take?

CuraMed

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Softgel 750mg

OR

Up to 500

CAPSULES of Turmeric

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10 CAPSULES of Plain Curcumin

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• More effective than plain curcumin

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BCM-95® is a registered trademark of Dolcas-Biotech 1. Occasional muscle pain due to exercise or overuse 2. Occasional inflammation due to exercise or overuse 3. Cholesterol levels already within normal range 4. Based on independent lab analysis per 100 grams of BCM-95.

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Good Health TM

LIFESTYLES

THE

SCIENTIFIC

HERBALIST American Botanical Council—Educating on the Science of Herbs and Phytomedicines

by Mark Blumenthal I am deeply grateful that the publishers of this magazine have invited me to write a column in each issue that deals with the value and roles that herbs, medicinal plants, herb teas, herbal dietary supplements, essential oils, and related plant-based natural products can play in a person’s diet and health regimen.

A bit of personal background might be constructive so you’ll know how and why I’m so interested in herbs and herbal medicine.

First, I’ve been a vegetarian since 1968.

This personal pursuit of plants for protein and nutrition opened my eyes to their potential power to heal and enhance my personal health. I started my search for plant-based protein in what were called ‘health food stores’ back in the late 1960s. These were mainly pill shops with foods for special dietary needs (e.g. low-sodium diets, foods with non-sugar sweeteners for diabetics, etc.). The so-called “natural foods stores”—stores that focused on foods rather than supplements—were only beginning to emerge.

The herbal information in the stores was primarily from books and mostly folkloric information—not sciencebased. These books were the initial pillars of my early herbal education: 46

The Herbalist by Joseph Meyer, Back to Eden by Jethro Kloss, and The Herb Book by John Lust. However, these days I focus my time on peer-reviewed literature that deals with human clinical trial documentation of traditional herb use, as well as laboratory methodology for authentication of proper botanical identity of botanical materials in commercial herb products.

I am frequently asked about my first lesson in the healing properties of herbs. It was during my sophomore year in high school, in biology class.

We had the great fortune to be taught

by Joe Lyon, a Lebanese immigrant whom I would soon appreciate as a great teacher. Part of the curriculum was the dissection of a tapeworm.

As we prepared, he told us in his heavily accented voice that “back in the old country…” when people had a tapeworm, they would fast all day, then eat only raw pumpkin seeds in the evening. This would make the tapeworm “drunk” (his word), and the tapeworm would let go of its hook’s hold of the intestinal wall, and be eliminated in the morning stool. Even though it would be at least six years

before I would become a vegetarian and start my own exploration of herbal medicine, those words from Mr. Lyon about the vermifuge properties of pumpkin seeds for tapeworm was an herbal epiphany for me.

My interest in herbs and herbal medicine eventually led me to start a wholesale herb business in the mid1970s. Then with some like-minded colleagues, I initiated several herb organizations—one was a researchoriented association and several were trade associations. In the late 1970s and early 1980s I also started several newsletters for my colleagues in academia and industry. Another publication, a newsletter called HerbalGram, eventually became the basis for the quarterly, peer-reviewed journal HerbalGram which I publish and edit to this day, 32 years later. HerbalGram is the basis for the creation of the American Botanical Council (ABC), the nonprofit research and education organization that I founded with my scientific mentors and colleagues, the worldfamous ethnobotanist James A. Duke, PhD, and the late pharmacognosist Norman R. Farnsworth, PhD.

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LIFESTYLES

The past three to four decades have witnessed a figurative explosion in scientific research on herbs, medicinal plants, phytomedicines (medicinal plant preparations, often chemically defined extracts), and related plant- and fungalbased materials. New journals have been published that are devoted solely to this type of research. In the 30-year period from 1977 to 2007, the number of published scientific and human clinical studies increased by about 860 percent, making it all but impossible for any one person to keep up with the published medicinal plant literature.

Entire databases are devoted to citations and published study abstracts on herbs, phytomedicines, and related medicinal plant research.

Herbs and medicinal plant preparations offer a wide variety of health benefits to a growing number of people who want natural, safe, low-cost options to conventional pharmaceutical medicines (which, sometimes, can be necessary, even life-saving). People want choices. They want to enhance their diets and their health options in line with natural principles, many times making simple home remedies from the plants in their gardens.

Many critics of herbal medicine and medicinal plant research often appear ignorant of this growing body of research. Others will grudgingly acknowledge the increase in publications while dismissing the research as being of poor design, or studies that are too small to show any significance. And while some of these criticisms are in fact true—there are poor-quality studies on herbs and there are a multitude of very small trials in which the significance of the results are questionable—a 2007 independent Swiss study found that the design of clinical trials on phytomedicines were as good or better than many trials that were conducted on conventional pharmaceutical drugs.

In the meantime, readers are invited to go to the website of the nonprofit American Botanical Council for accurate, responsible, science-based information on herbs, medicinal plants, essential oils, and many other plantbased materials that can contribute to natural health. ABC is an international, member-based organization, with members in over 81 countries. You may want to join us in our mission to provide accurate, responsible, reliable information on how herbs can contribute to a healthy lifestyle. More about herbs and ABC can be found at www.herbalgram.org.

One of the primary objectives of HerbalGram and other publications and databases produced by the nonprofit American Botanical Council is to help increase the awareness, by health professionals, researchers, educators, journalists, regulators, and members of the public at large, of the growing body of scientific and clinical research that frequently validates and confirms the relative safety and traditional uses of hundreds of herbs and medicinal plants. Some of this modern research provides the basis for new uses and new health benefits for some interesting traditional herbs.

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Future articles in this space will deal with topics of interest and relevance to many readers of this magazine. They will include recent clinical research findings, as well as articles about the quality issues in the global herb industry.

Mark Blumenthal is the founder and the executive director of the nonprofit American Botanical Council. He is the editorin-chief of HerbalGram, ABC’s quarterly peerreviewed, full-color journal, and he is Director of the ABC-AHP-NCNPR Botanical Adulterants Program, an international consortium of nonprofit organizations, independent analytical laboratories, professional and trade associations, industry members, and others who are educating industry and the public about quality problems and adulteration in the international botanical marketplace.

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THE

SUGAR

LIFESTYLES

TRAP

It’s that time of year when all things sweet abound. From that sack full of Halloween candy to those holiday cookies, it’s easy to get a sugar overdose. But its not just the sweet treats of the season that are to blame. All kinds of everyday foods—canned soups, salad dressings, even lunch meat—harbor hidden sugar. As a result, the average American consumes more than 130 pounds of sugar a year. That translates to about 22 teaspoons every day—considerably more than the 9.5 teaspoons recommended by the American Heart Association.

One reason we are increasingly seduced by sugar is because it activates the reward centers in the brain, causing it to release feel-good neurotransmitters like dopamine and endorphins. Sugar also helps to shuttle the amino acid tryptophan into the brain, where it is converted into serotonin—a neurotransmitter that helps us feel calm. With each sweet treat, our brain becomes increasingly hardwired to crave sugar. It’s so addictive that a study published in PLOS One found that, given a choice, rats preferred sugar water over cocaine.

But sugar affects more than the brain. Although it’s no secret that eating too much sugar can set you up for tooth decay and weight gain, what you may not know is how sugar contributes to a laundry list of diseases. Several studies have recently linked sugar-sweetened beverages to an increased risk of a high blood pressure, low HDL (good) cholesterol levels, spiraling triglycerides, heart attack, and stroke. Other research suggests that a high sugar intake—especially in the form of fructose or high fructose corn syrup—can boost your odds of nonalcoholic fatty liver disease, Alzheimer’s disease, and depression. Another study in PLOS One found that, for every 150 sugary calories you eat each day, you increase your risk of developing type 2 diabetes by 1.1 percent.

So how can you reduce the amount of sugar in your diet, especially during the holidays?

• Read nutrition labels. Labels are required to list the amount of sugar per serving contained in packaged food. Aim for foods containing 3 grams of sugar or less.

• Learn sugar’s aliases. Sugar can be listed under a variety of names, including high fructose corn syrup, dried cane syrup, inverted sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey, and maple syrup.

These can be listed separately on ingredient labels so keep a sharp eye out. Many processed foods may contain three or four different sweeteners. If several types of sugar appear on the label, it’s an indication that the food is less healthy than you may think.

• Opt for unsweetened. If you’re in charge of

holiday baking, buy ingredients that are labeled “no added sugar” or “unsweetened.” Applesauce, baking chocolate, canned fruit, non-dairy milk like coconut, and nut butters are all available in unsweetened versions.

• Reduce the amount of sugar called for in your holiday recipes. For most recipes, you can reduce the amount of sugar by one-third.

• Forget fake sweeteners. According to a

2010 review in the Yale Journal of Biolog y and Medicine, artificial sweeteners are associated with weight gain, likely because these products feed your desire for sweets. What’s more, studies suggest that many artificial sweeteners may be carcinogenic and contribute to a higher risk of heart disease.

• Choose naturally sweet foods. Fruits,

50

and even some vegetables like sweet potatoes, can satisfy your sweet tooth without sending your blood sugar through the roof. Plus you’ll be adding a wealth of nutrients to your holiday meals and snacks.

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LIFESTYLES

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Research Roundup

LIFESTYLES

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.

Ginkgo Protects Hearing, Heals Hearing Loss

THE STUDY ABSTRACT:

THE STUDY ABSTRACT:

Noise-induced hearing loss (NIHL) and resulting comorbidities like subjective tinnitus are common diseases in modern societies. A substance shown to be effective against NIHL in an animal model is the Ginkgo biloba extract EGb 761. Further effects of the extract on the cellular and systemic levels of the nervous system make it a promising candidate not only for protection against NIHL but also for its secondary comorbidities like tinnitus. Following an earlier study we here tested the potential effectiveness of prophylactic EGb 761 treatment against NIHL and tinnitus development in the Mongolian gerbil.

We monitored the effects of EGb 761 and noise trauma-induced changes on signal processing within the auditory system by means of behavioral and electrophysiological approaches. We found significantly reduced NIHL and tinnitus development upon EGb 761 application, compared to vehicle treated animals. These protective effects of EGb 761 were correlated with changes in auditory processing, both at peripheral and central levels. We propose a model with two main effects of EGb 761 on auditory processing, first, an increase of auditory brainstem activity leading to an increased thalamic input to the primary auditory cortex (A1) and second, an asymmetric effect on lateral inhibition in A1.

Grape is one of the oldest fruit crops domesticated by humans. The numerous uses of grape in making wine, beverages, jelly, and other products, has made it one of the most economically important plants worldwide. The complex phytochemistry of the berry is characterized by a wide variety of compounds, most of which have been demonstrated to have therapeutic or health promoting properties. Among them, flavonoids are the most abundant and widely studied, and have enjoyed greater attention among grape researchers in the last century. Recent studies have shown that the beneficial health effects promoted by consumption of grape and grape products are attributed to the unique mix of polyphenolic compounds. As the largest group of grape polyphenols, flavonoids are the main candidates considered to have biological properties, including but not limited to antioxidant, anti-inflammatory, anti-cancer, antimicrobial, antiviral, cardioprotective, neuroprotective, and hepatoprotective activities. Here, we discuss the recent scientific advances supporting the beneficial health qualities of grape and grape-derived products, mechanisms of their biological activity, bioavailability, and their uses as nutraceuticals. The advantages of modern plant cell based biotechnology as an alternative method for production of grape nutraceuticals and improvement of their health qualities are also discussed.

Protective effects of Ginkgo biloba extract EGb 761 against noise trauma-induced hearing loss and tinnitus development.

Source: Tziridis K, Korn S, Ahlf S, Schulze H. Neural Plast. 2014;2014:427298.

WHAT IT MEANS TO YOU:

This German study examined the effects of a specific extract of Ginkgo biloba on noise-induced hearing loss (NIHL) and resulting tinnitus (internal “ringing” of the ears). The results of this study showed that ginkgo significantly reduced NIHL, the most common form of hearing loss, and the development of tinnitus. It also protected the components of the ear and the receptors in the brain that process sound.

Most people are aware of ginkgo’s brain benefits, however, using ginkgo for recovery of hearing and protecting against hearing loss may come as a surprise. For anyone who works in high-noise environments or has experienced hearing loss from those kinds of environments, ginkgo may provide an effective means for “reconnecting” the auditory signals with the receptors in the brain, while inhibiting future hearing loss.

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Grape Nutrients Should Be in Everyone’s Regimen Recent advances and uses of grape flavonoids as nutraceuticals.

Source: Georgiev V, Ananga A, Tsolova V. Nutrients. 2014 Jan 21;6(1):391-415.

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Boswellia Can Stop Colitis Damage and Pain

THE STUDY ABSTRACT: Grape Nutrients, cont.

WHAT IT MEANS TO YOU:

This review from Florida A&M University examined the evidence for grape flavonoids as disease-fighting compounds. The common finding in the reviewed studies was that, of all the grape polyphenols, flavonoids have the most diverse range of health properties—fighting tumor growth, stopping viruses and bacteria, and protecting the brain, heart, and liver.

The reviewers also noted that additional study of grape nutrient absorption is required and that, at a certain point, high dosages may reach a “saturation effect” and don’t appear to have additional benefits. They also concluded that flavonoids altered by the liver or digestive system can still have a positive effect on the gut.

Overall, the review called for a greater promotion of grapes in the diet and as a nutraceutical.

Grape nutrients are available as food and as a supplemental option. While the mechanics of grape and grape seed nutrients are still being investigated, this review shows (and recommends) that this common fruit-source of nutrients should be incorporated into daily regimens for its natural preventative and curative abilities. For the most nutrient content, choose a grape seed extract without tannins.

Boswellia (Boswellia serrata),

also known as frankincense, has been a vital component of Ayurvedic medicine for thousands of years.

Boswellia serrata has beneficial anti-inflammatory and antioxidant properties in a model of experimental colitis.

Ulcerative colitis is an inflammatory disease that involves only the colon and rectum, being characterized by leukocyte infiltrate and superficial ulcers in the intestinal mucosa. To evaluate the anti-inflammatory and antioxidant effects of extract from the Boswellia serrata plant in an experimental rat model of acute ulcerative colitis induced by the administration of acetic acid (AA). An extract of B. serrata (34.2 mg/kg/day) was administered by oral gavage for 2 days before and after the induction of colitis with 4 mL of 4% AA. The anal sphincter pressure in the colitis group showed a significant decrease compared to that of the control groups (p < 0.001). The analysis of the values of lipid peroxidation (LPO) obtained by substances that react with thiobarbituric acid (TBARS) showed a significantly increased LPO in the colitis group compared to the control groups (p < 0.001). The nitric oxide levels and the expression of inducible nitric oxide synthase (iNOS) showed a significant increase in the colitis group compared to control groups (p < 0.01). Both pretreatment and treatment with B. serrata exhibited significantly reduced lipid peroxidation, nitric oxide and iNOS and showed improvements in tissue injury and anal sphincter pressure in animals with ulcerative colitis. The B. serrata extract has protective antiinflammatory and antioxidant effects that inhibit inflammatory mediators in acute experimental colitis.

Source: Hartmann RM, Fillmann HS, Martins MI, Meurer L, Marroni NP. Phytother Res. 2014 Sep;28(9):1392-8.

WHAT IT MEANS TO YOU:

Ulcerative colitis affects 700,000 American men and women, typically individuals in their mid-30s. This autoimmune disease—a case of the body turning against itself—mistakes food, beneficial bacteria, and other normal materials in the large intestine as potential invaders. It can be extremely challenging to treat with conventional medications. That’s because the corticosteroids often recommended can actually make symptoms worse if dosage levels are not properly “drawn down.” Additionally, they have limited effectiveness and often come with a barrage of side effects.

This Brazilian study found that Boswellia serrata—an Ayurvedic herb historically prescribed as an anti-inflammatory—reduced inflammatory markers in the colon and rectum compared to untreated control groups. Boswellia also improved injured tissue (damage due to inflammation and oxidative damage in the model of ulcerative colitis). One of the reasons boswellia is especially suited to the task is that it is a specific inhibitor of the very leukocyte activity that causes the symptoms of colitis. And this trait of boswellia is a rarity in the herbal world, even among other anti-inflammatories.

If boswellia can help relieve the symptoms of (and prevent further) ulcerative colitis, then it could be a real treatment breakthrough for people who otherwise feel trapped by their symptoms. Not all boswellia extracts are identical, however.

It is important to find one that has a naturally high level of AKBA (acetyl-11keto-B-boswellic acids), a key anti-inflammatory compound, and low levels of beta-boswellic acid, a pro-inflammatory compound.

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