Good Health Lifestyles - July 2015 by Good Health Lifestyles

LIFESTYLES GoodFIRE HealthUP HEALTHY WAYS TO THE GRILL PAGE 36 TM

LIFESTYLES

SUMMER 2015

CARRIE ANN INABA

The DWTS judge dishes about self-care, battling joint pain, and the joy of animals

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EDITOR'S CORNER

Good Health LIFESTYLES

Ah, summer! No matter how busy I am, the minute summer rolls around I just seem to feel more relaxed. Maybe it’s because I can look forward to weekends spent hiking or camping. Or maybe it’s simply the fact that I can end a hectic day at the office with a leisurely bike ride through the hills near my house. Of course, all that extra activity means the additional risk of injury. That’s why I always have natural first aid gear at the ready—like the herbal kit on page 44. Summer also brings other joys—warm days strolling in the sun and casual evenings with friends. Our summer issue has you covered for all your seasonal needs. As you’ll see on page 42, spending a little time in the sun can actually benefit your health. And forget about heating up the kitchen. Head outside and fire up the grill with our scrumptious recipes. But, while summer is all about taking a step back and enjoying the good things in life, there are some things we still need to stay vigilant about. Topping the list is our health. And good health often starts with the heart—or more accurately, the arteries. After all, healthy arteries mean better blood flow and a lower risk of life-changing events like a heart attack or stroke. Check out page 26 for simple strategies to enhance your cardiovascular system, starting today. This issue also taps the wisdom of Dr. Jacob Teitelbaum, America’s leading expert on chronic fatigue. This in-depth interview can help you determine if chronic fatigue syndrome is the culprit stealing your vitality. But, whether it’s chronic fatigue or something else causing your low energy, Dr. T’s S.H.I.N.E. program targets five keys to optimum energy plus the supplements that can help get you back on track. Getting back on track is something Carrie Ann Inaba knows a lot about. Personal health issues could have easily sidelined this talented dancer’s career. Instead, as you’ll discover on page 22, grit, determination, and an indomitable spirit helped her craft a life that’s filled with balance, purpose, and opportunity.

EDITOR-IN-CHIEF

Jaye McDonald DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Stan Daniels Leigh Day CONTRIBUTING WRITERS

Julie Blauer Dr. Jonny Bowden Dr. Carrie Donahue Dr. Holly Lucille Dr. Jacob Teitelbaum Dr. Robert Thompson COVER PHOTOGRAPHY

Charles Bush EDITORIAL OFFICES

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

Mukoy Publishing

Our pages are also packed with the latest on prostate health, smart skincare, alleviating joint pain (for you and your pet!), and more! So turn the page and spend a lazy summer afternoon with us. Yours in health and happiness,

Jaye

Jaye McDonald Editor-in-Chief

Like us on facebook www.facebook.com/ GoodHealthLifestylesMagazine

GHL257_07_2015

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

in this issue

10 16

ON THE COVER

DEPARTMENTS

14 Protect Your Prostate Smart strategies to keep future prostate problems in check.

A Wrinkle in Time

16 Be

Energized and Leave Chronic Fatigue Behind

Dr. Jacob Teitelbaum shares his expert advice for conquering chronic fatigue. 22 Carrie Ann Inaba The DWTS star on living life to your own beat.

Nutrients that can nurture younger-looking skin—inside and out. 34 ALTERNATIVE MEDICINE CHEST

Get a Jump on Joint Pain 8 best supplements to ease the “ouch.” 38

SMART SHOPPER

Bug Off!

26 Are You Artery Smart? Foster healthy arteries for better circulation.

Natural ways to sidestep seasonal bites and stings. 40

ASK THE DOCTOR

Your First 5K

FEATURES

4 supplements to help you race smarter.

10 Easing

Your Pet’s Joint Pain

A vet’s top tips to keep your pets pain-free.

HEALTH MAKEOVER

32 SHHH! Vaginal dryness—the painful menopause symptom no one talks about.

EXPERT CORNER

Everyone Deserves a Place in the Sun

Why sun exposure isn’t as bad as you think. 44

HERBAL HELPERS

Surviving Summer

36 Get Grilling Discover how marinades can cut cancer risk and pack tons of flavor into your next cookout.

Conquer those inevitable summer cuts and bruises with an all-natural first aid kit. 46

NUTRITION

Fabulous Fats

New nutritional findings show why you don’t need to fear dietary fat.

48 Research Roundup Folic acid lessens medication side effects, B vitamins for more brain power, and new evidence that a common grape compound just might help future cancer patients. 5

Health NEWS YOU CANGoodUSE TM

LIFESTYLES

IS SITTING THE NEW SMOKING?

It’s no secret that sitting for extended periods can be bad for your health. But a new analysis of 47 studies found that those who stood more during the day had signiﬁcantly lower odds of dying from cancer and cardiovascular disease than those who sat much of the day. What to do? When you watch TV, stand up and exercise during the commercial breaks. Use the alarm on your smart phone as a reminder to get up at work and move around for a few minutes every half hour. Or consider trading in your desk chair for a standing desk. Biswas A. Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis of sedentary time and disease incidence, mortality, and hospitalization. Annals of Internal Medicine. 2015;162(2):123-132.

1.5 The number of inches the average woman’s waist circumference increased during the last decade. This expansion is also linked to a greater risk of type 2 diabetes, high cholesterol, hypertension, and coronary artery disease. Aim to keep your waist at 35 inches or less. Ford ES. Trends in mean waist circumference and abdominal obesity among US adults, 1999-2012. Journal of the American Medical Association. 2014;312(11):1151.

BAD TO THE

BONE? 6

Low on vitamin B12? It could set you up for a future fracture. When Swedish researchers assessed the B12 levels in 1,000 elderly men, they found those with the lowest levels were 70 percent more likely to fracture a bone compared to those with normal B12 levels. While good sources include fish, meat, poultry, eggs, and milk, adding a B-complex

THE

♥ OM

ZONE

Do pre-existing cardiovascular problems or achy joints keep you from participating in vigorous exercise? Promising new findings published in the European Journal of Preventive Cardiology suggest that adopting a regular yoga practice may provide the same heart-healthy benefits as walking or biking. The study, which analyzed 37 clinical trials involving more than 2,700 subjects found that yoga improved a number of risk factors for cardiovascular disease in much the same way that traditional exercise does. Specifically, yoga reduces body mass index, lowers systolic blood pressure, and significantly improves blood cholesterol levels. As a bonus, yoga can be adapted for anyone, regardless of age or physical capabilities. Check out your community for a class near you. Chu P. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized, controlled trials. European Journal of Preventive Cardiology. 2014 Dec 15. pii: 2047487314562741. [Epub ahead of print]

supplement can ensure you’re getting enough of this bone-protecting nutrient. If you’re a vegan or over the age of 65, consider taking a separate B12 supplement providing 1,000 mcg per day. Lewerin C. Low holotranscobalamin and cobalamins predict incident fractures in elderly men: the MrOS Sweden. Osteoporosis International. 2014;25(1):131-40.

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AN AVOCADO A DAY Snacking on avocados may help improve LDL cholesterol levels, say researchers in the Journal of the American Heart Association.. During their study of 45 overweight patients, they discovered that those adding a daily avocado to a typical American diet experienced an average 13.5 mg/dL drop in their LDL cholesterol, as well as lower total cholesterol and triglycerides. Plus, those munching on the buttery green fruit saw a reduction in small dense LDL particles—the most dangerous form of LDL—as well as a healthier LDL/HDL ratio. So schmear some avocado on your morning toast, toss a handful of cubed avocado in your salad, or dive into a zesty bowl of guacamole for a tasty, yet heart healthy indulgence. Wang L. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. Journal of the American Heart Association. 2015 January. DOI: 10.1161/JAHA.114001355.

FISHY CANCER

PROTECTION?

Want to improve your odds against the Big C? Add some fatty fish to the menu! Researchers at St. Luke’s Mid America Heart Institute report that boosting your intake of omega-3 fatty acids from fish like salmon or sardines can help prevent the development of adenocarcinomas—a common type of cancerous tumor. Earlier studies found that people who consumed fish at least twice a week were at significantly lower risk for a number of cancers, including ovarian, endometrial, pharyngeal, esophageal, gastric, colon, rectal, and pancreatic. Plus, a high omega-3 intake from both fish and supplements has been linked to a 23 percent reduction in total cancer mortality. DiNicolantonio J J. A higher dietary ratio of long - chain omega-3 to total omega-6 fatty acids for prevention of COX-2-dependent adenocarcinomas. Nutrition and Cancer. 2014;66(8):1279-84.

20 The percentage the risk of developing Alzheimer’s drops for lifelong coffee drinkers who sip 3– 5 cups a day. Source: 2014 Alzheimer’s Europe Annual Congress.

BOOK REVIEW

eat.real.food. “Give us 30 days and we can change your life.” That’s the promise of the New York Times best-selling book It Starts with Food by Melissa and Dallas Hartwig. Does it deliver? In a word, yes! With exceptionally well-researched, scientifically based information detailing how various foods like grains, dairy, and soy can negatively impact your health, It Starts with Food outlines a clear, balanced, and sustainable plan to change the way you eat forever—and transform your life in profound and unexpected ways. The secret to the book’s success lies in the Whole30—a powerful 30-day elimination diet that resets your body. For 30 days, you eliminate foods that can trigger allergies and sensitivities. In the process, you’ll also break the cycle of food cravings and form a healthier relationship with the foods you eat. In just one short month, many people report stunning improvements in sleep, energy levels, weight, and self-esteem. More importantly, people with pre-existing health conditions like diabetes, high blood pressure, chronic fatigue, digestive issues, or mood disorders often notice a reduction in their symptoms or disease markers. Infused with the Hartwigs’ trademark wit, tough love, and common sense, It Starts with Food is based on cutting-edge nutritional science. It also provides a roadmap for living the Whole30 lifestyle. The book is a wonderful resource filled with detailed shopping lists, a meal planning template, a variety of delicious recipes, and strategies for ensuring that each meal provides the fuel you need to thrive, not just survive.

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A Wrinkle in Time Skin-savvy supplementation can put a fresh face on aging The old adage that “no sin goes unpunished” is particularly true when it comes to your skin. The furrows dancing across your forehead, the tiny lines that bracket your eyes and those not-so-amusing laugh lines, are all indicators of past complexion transgressions. Years of sun exposure, poor eating habits, and a hit-or-miss skincare routine eventually show up as fine lines and wrinkles. As we age, our skin also becomes thinner and drier as the underlying collagen—the skin’s structural support system—begins to break down. But, before you consider an invitation to a Botox party to recapture your youthful beauty, take a look at what Mother Nature has to offer. The first step to turning back the clock is adopting a good skincare routine specifically designed to fight the signs of aging. Practiced morning and night, this simple daily act will go a long way towards a softer, smoother complexion. Targeted creams and serums containing natural peptides can help to repair damaged skin by increasing collagen production, enhancing antioxidant defense, and improving cellular repair. Topical vitamins can also help fool Father Time by improving the skin’s antioxidant defenses. Vitamins C and E, especially when used together, can protect sensitive skin from environmental stress. What’s more, 8

topically applied vitamin C stimulates collagen production in the skin, according to a study of postmenopausal women at Belgium’s University of Liѐge. Niacinamide is another vitamin popping up in skin creams. Found in all metabolically active tissue—including skin—topical niacinamide has been shown to help speed epidermal turnover. It also protects against carcinogenic compounds found in some moisturizers and fragrances that are activated when skin is exposed to sunlight. When it comes to nutrients, you can also help stave off future skin damage from the inside out. Smart supplementation not only nourishes the skin, it helps to fortify the collagen and elastin that keeps us wrinkle-free. Two skincare superstars for aging skin are sea buckthorn and silica. Offering a unique mixture of carotenoids, flavonoids, tocopherols, sterols, and vitamins, sea buckthorn is also one of the very few botanicals that provides a wealth of essential fatty acids, including omega-7. Sea buckthorn also contains high concentrations of palmitoleic acid—a fatty acid naturally found in sebum that supports healthy skin cells. Preliminary research suggests that supplementing with sea buckthorn protects against skin aging by enhancing the skin’s

moisture content, protecting collagen, and decreasing wrinkle formation. While sea buckthorn has found its way into some skin care products, the true benefits are found when taken orally. Just be aware that not all sea buckthorn supplements contain omega-7. Check ingredient labels for an extract like clinically studied SBA24, which offers both the whole berry and the seed oil. Silica is another skin-friendly nutrient that is essential for normal collagen formation. Studies show that silica is needed to maintain healthy connective tissue. A deficiency in silica may reduce skin elasticity and contribute to premature sagging. But silica shouldn’t be reserved solely as a defense against aging. A randomized, doubleblind study published in the Journal of Dermatological Treatment found that a form of silica known as silicic acid helped reduce mild-to-moderate acne in adults. This could prove a beautiful solution for women in their thirties and forties suffering from both acne and crow’s feet. Opt for a supplement that contains silica from a natural source like horsetail (Equisetum arvense) instead of one derived from rocks or chemicals. As a bonus, a daily dose not only protects the building blocks of healthy skin, it also promotes healthy hair and nails.

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Easing Your Pet’s Joint Pain

pets. Some of them take a bit longer to work than prescription medication, but their safety profile and effectiveness make them great options. Plus, they work on a deeper level to actually keep the tissues healthy instead of just masking symptoms. Here are a few that may help your dog:

Natural pain relievers to keep their tails wagging

Omega-3 s

by Carrie Donahue, DVM When Stacey’s 10-year-old golden retriever started to show signs of joint pain, Stacey came to me for help. Max was becoming progressively slower when getting up and Stacey was really worried. Since she wanted to stay away from pharmaceuticals and potential side effects, I recommended some natural alternatives to help Max recover some of his mobility and ease his pain. Today Max is back to chasing balls and romping in the yard with Stacey’s grandkids. Dogs have pain just like the rest of us, especially as they age. Among the top causes of canine pain is osteoarthritis (OA). In cases of OA, cartilage—the connective tissue where bones meet— breaks down and loses elasticity. In fact, 80 percent of dogs over age eight suffer from OA. Even younger dogs may experience joint pain at times. Symptoms of OA include pain, stiffness, swelling, and a decrease in range of motion. With OA, stiffness is typically worse first thing in the morning and improves as the day goes on. These symptoms often worsen with age. Dogs aren’t always good at telling us when they’re in pain or how much it hurts. It’s up to us to know our dogs and pay attention to any unusual behavior. You may notice that your dog is stiff— he takes longer getting up or limps a 10

little. Perhaps your pooch doesn’t like to be touched on her rear. These are obvious signs of pain. But signs of pain can be less noticeable, too. Here are some signs that might indicate your dog is in pain: • Loss of appetite • Restlessness/can’t settle down • Excessive panting • Trouble sleeping through the night • Sits with legs to the side • Doesn’t do a full-body shake any more • Skin flinches when petted down the back It’s important to have your dog evaluated by a veterinarian if you notice any changes in behavior or any signs of pain. If the problem is OA, then pain relief is important. No dog should have to suffer with pain that’s very manageable. Because of concerns about side effects with pharmaceutical pain relievers like Rimadyl—an NSAID for dogs—I often recommend natural pain relievers for

You may have heard about the benefits of taking omega-3 fatty acids. It turns out, dogs can benefit from omega-3s, too. EPA and DHA, the types found in fatty fish like salmon and sardines, are the most beneficial for dogs. Supplementing with omega3s can curb the stiffness and joint pain that comes with OA. Omega-3s have been studied for their joint-specific anti-inflammatory effects, but they also protect the cardiovascular system, enhance brain health, and moisturize your dog’s skin and coat. Even if your dog doesn’t suffer from OA, an omega-3 supplement is a good addition to his or her diet. Many dogs will take an omega-3 supplement as a treat, or it can be crushed or opened and mixed with their food. Before giving your dog an omega-3 supplement, ask your vet what dose is appropriate. While a large dog might take an amount similar to what a person would take, smaller dogs will need less. It’s also wise to give your dog a goodquality omega-3 supplement. Because of their fatty nature, omega-3s can easily become unstable and go rancid.

Cur cumin

Another popular natural therapy for treating pain in dogs is curcumin. Curcumin is the main active component of turmeric that gives the spice its vibrant yellow hue. Turmeric has been a cornerstone in Ayurvedic medicine for thousands of years. Research suggests that it inhibits

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the factors that promote cartilage breakdown and offers considerable potential as a natural therapy to prevent or delay the onset of OA. As an antioxidant and anti-inflammatory, curcumin may lessen pain, improve the function of affected joints, and reduce or eliminate the need for prescription pain relievers. With curcumin, bioavailability is always an issue. Look for a curcumin supplement with proven absorption, but also be aware of what’s been added to improve bioavailability. For instance,

DOGS ARE NOT PEOPLE

Our dogs really are members of our families, but that doesn’t mean we should give them the same things we give ourselves when we’re in pain. That could be potentially dangerous to your pet. Tylenol, for example, can be fatal to dogs. Check with your vet before giving your pet any medicine meant for humans. Lots of healthy human foods are also harmful to dogs, and these ingredients often show up in supplements. Don’t feed your dogs these foods or offer supplements that include them: • Onions • Macadamia nuts • Chocolate • Hops • Grapes and raisins • Coffee 12

LIFESTYLES

black pepper, which may improve absorption, may irritate mucous membranes in the mouth and stomach. A non-irritating option combines curcumin with turmeric oil to improve absorption. In a scientific study with dogs, this type of curcumin (called BCM-95) showed a seven-fold increase in absorption over eight hours. Besides joint health, curcumin is being studied for its ability to fight cancer and improve brain health.

Boswellia

Another anti-inflammatory that I like to recommend for an arthritic dog is boswellia. Boswellia is a tree resin also known as frankincense that has been used for centuries in Ayurvedic medicine. In a Swiss study of 24 dogs with chronic joint and spinal diseases, a standardized extract of boswellia was added to the dog’s food for six weeks. After two weeks, 71 percent of the dogs showed improvement. At the end of six weeks, the dogs showed a statistically significant reduction in typical signs of arthritis, such as intermittent lameness and stiff gait. Like curcumin, boswellia may not be well absorbed, so it’s important to look for one that’s bioavailable. BosPure has been standardized to provide at least 70 percent total organic and boswellic acids, including 10 percent acetyl-11-keto-βboswellic acid (AKBA), boswellia’s most important active component.

Acupuncture

I’ve found acupuncture to be a good way to treat the pain and inflammation of OA in animals. I’ve had some amazing results! I place tiny needles at specific points on the body. These points are located along mapped-out pathways called meridians that unblock energy flow in the body. A typical treatment lasts 20 to 30 minutes, and some animals will improve after just one treatment. With chronic issues, multiple treatments build on each other to promote healing. This ancient Chinese therapy doesn’t have any negative side effects and can be used in conjunction with other treatments. In fact, acupuncture is tolerated quite well by animals. Many of the dogs I treat even fall asleep during therapy!

Br ight Eyed and Bushy Tailed

Our dogs give so much to us—they provide loyal companionship, regular amusement, and unconditional love. It’s our responsibility to take care of them if they show signs of pain. Thankfully, with natural alternatives, we can give our dogs relief from pain, so they can enjoy a longer, more comfortable life. Carrie Donahue, DVM Dr. Carrie Donahue is a holistic veterinarian and owner of Full Circle Holistic Veterinary Care in Madison, WI. Her mission is to improve the lives of companion animals by empowering pet owners to use a common-sense, holistic approach to health and well-being.

What About Cats?

Because the physiology of cats is unique, many supplements that are safe for humans and for dogs are harmful to cats. Please check with a knowledgeable vet to find out what supplements are appropriate for your cat.

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Protect Your Prostate by Jonny Bowden, PhD, CNS Let’s face it—you’re a busy guy with a lot on your mind. When you do think about your health, you probably ponder the big picture stuff—like heart disease. You know you’ve got a prostate down there somewhere, but you probably don’t give it much thought. But here’s a news flash: You should! The prostate is a small gland about the size of a walnut that’s located just below your bladder. Its primary job is to secrete and store a clear fluid that is part of semen. This little gland can behave itself for years. But eventually, most men realize that their prostate can be a source of problems, the most common being frequent nighttime trips to the bathroom. And the ailments aren’t just a passing nuisance—they can be deadly. According to the American Cancer Society, one in every seven men will be diagnosed with prostate cancer at some point during his lifetime. And one in 38 will die from the disease, making prostate cancer the second most deadly form of cancer for men (lung cancer is still number one). But prostate cancer isn’t the only problem men can face. Fifty percent of all men will experience an enlarged prostate—a non-cancerous condition known as benign prostatic hypertrophy (BPH)—by the time they hit their 60th birthday, and almost 90 percent of men over age 80 will be diagnosed with the condition. Men with a family history of BPH and men of 14

African American or European decent are also at an increased risk. If you wondered why you’re making more and more trips to the bathroom during the night, BPH is likely the reason. THE PROBLEMATIC PROSTATE BPH symptoms don’t usually occur until after 40. As your prostate enlarges, it puts pressure on the urethra and interferes with the normal flow of urine. Over time, you may experience: • leaking or dribbling • interrupted or weak stream of urine • the urge to urinate often • a frequent need to go to the bathroom throughout the night What causes this growth and the subsequent urinary problems? Well, over time, the prostate becomes more

and more vulnerable to the effects of male hormones. Remember, men produce both testosterone and estrogen, albeit smaller amounts of the latter. And they produce these hormones all their lives. With advancing age, however, testosterone levels decline while estrogen levels increase. What’s more, testosterone metabolizes into a particularly nasty compound called dihydrotestosterone (DHT), and, as you age, you make more and more of it. DHT—which is also involved in male pattern baldness—stimulates cell growth and, in turn, prostate enlargement. Does BPH increase your chances of developing prostate cancer? Luckily, there isn’t a strong relationship between BPH and cancer. But the same things that put you at risk for BPH—race, age, and family history—also put you at an increased risk of prostate cancer.

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While you can’t do much about these risk factors, there are others you can control. Scientists have confirmed that weight plays an important role in the development of both BPH and prostate cancer. In one study of nearly 70,000 men by the American Cancer Society, researchers found that obesity not only increases the risk of prostate cancer, it boosts the likelihood of more aggressive forms of the disease. The good news, however, is that those participants who lost just 11 pounds were about half as likely to be diagnosed with nonmetastatic, aggressive prostate cancer. SUPPLEMENTAL PROTECTION Science has uncovered a number of natural dietary supplements that contribute to a healthy prostate. Some, like vitamin D, can help prevent prostate problems. Others, like curcumin, can help alleviate symptoms once they occur. Curcumin This compound, which is found in the traditional Indian spice turmeric, strikes at multiple targets in the prostate. It encourages cancer cells to commit suicide—a process known as apoptosis. It also prevents the spread of cancer cells and regulates the inflammation response. If that weren’t enough, studies also show that curcumin reduces the expression of androgen receptors in the prostate, which weakens cancer cells’ ability to react to excess testosterone. Taken together, these proactive capabilities make curcumin one of the top herbs for prostate cancer prevention. As a bonus, some preliminary studies suggest that curcumin may also reduce the signs and symptoms of BPH by regulating inflammation and minimizing the impact of changing hormones. But the key to curcumin’s effectiveness lies in the body’s ability to use it. Standard curcumin is poorly absorbed when taken orally. What’s more, curcumin is quickly processed in the gastrointestinal tract and shuttled out of the body. Fortunately, researchers have come up with a proprietary curcumin formula known as BCM-95 that is absorbed up to seven times

LIFESTYLES

better than the curcumin found in most supplements. Check the label of your supplement for BCM-95 to ensure enhanced bioavailability. Pomegranate Extract Packed with antioxidant, antiinflammatory, and antitumor compounds, this ancient fruit is proving to be a powerful weapon in the war on prostate cancer. A study of prostate cancer patients at the University of California, Los Angeles found that those men drinking pomegranate juice each day experienced a significant lengthening in the time it took for their PSA levels to double. Further research showed that drinking pomegranate juice also resulted in a 12 percent decrease in prostate tumor growth and a 17 percent increase in the death of cancer cells. What’s more, preliminary investigations at the University of British Columbia suggest that pomegranate juice may reduce prostate size and weight in a dosedependent manner, which may be good news for men suffering from BPH. But the fruit’s prostate benefits aren’t limited to the juice. A recent review published in Innovations in Food Technolog y reported that the oil in pomegranate seeds significantly inhibit the proliferation of prostate cancer cells. This was largely due to the high concentration of punicic acid. Pomegranate seed oil also boasts a wide range of plant sterols that inhibit the activity of estrogens that can play a significant role in prostate cancer. To get all the prostate benefits from pomegranate, look for a concentrated supplement that provides a healthy dose of both pomegranate extract and pomegranate seed oil extract in one convenient capsule.

Vitamin D Low levels of the sunshine vitamin have long been linked to BPH and prostate cancer. But recent studies suggest that supplementing with vitamin D may offer the prostate powerful protection. Researchers have identified a specific analog in vitamin D that retards prostate growth much the same way prescription drugs do—but without the side effects. Known as BXL628, Italian researchers have found that men taking this compound experienced a three percent drop in prostate growth after 12 weeks. On the other hand, those taking an identical dummy pill saw the size of their prostate increase by more than four percent. Vitamin D also dials down one of the key drivers in the development of prostate cancer by turning on specific genetic pathways that suppress inflammation. To ensure you’re getting enough, it’s smart to supplement, especially if you are at a higher risk of prostate cancer. A joint study by Harvard Medical School and Brigham and Women’s Hospital in Boston, Massachusetts monitored more than 47,000 men for 14 years and found that those with the highest levels of vitamin D were 17 percent less likely to develop the disease. To achieve the necessary amount of vitamin D, the researchers recommended supplementing with 1,500 IU of vitamin D every day. Jonny Bowden, PhD, CNS, (aka "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. 15

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Be energized

AND LEAVE CHRONIC FATIGUE BEHIND! Jacob Teitelbaum, MD, on how to live the vibrant life you’ve imagined

Jacob Teitelbaum, MD, (familiarly known as “Dr. T.”) is rightly acknowledged as one of the premier experts on chronic fatigue syndrome (CFS) and fibromyalgia (FMS). Having experienced CFS while in medical school, Dr. Teitelbaum had ample cause to focus on ways of combating it and ultimately winning the battle. He took a year off and spent that time investigating effective treatments for CFS. He discovered that combining the right nutrients, natural pain management, sleep, adrenal support, and exercise could reverse the course of the condition. Since then, Dr. Teitelbaum has dedicated his career to finding effective treatments and helping those affected with CFS or FMS recover their energy and recapture a vibrant, healthy life. We’re delighted that he took the time to speak with us and answer our questions.

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Dr. Teitelbaum, what has changed in the medical and supplemental landscape regarding the acceptance of CFS and FMS?

I think there is more public and medical awareness and acceptance of CFS than there was in the past. This recently took a major step forward with an Institute of Medicine (IOM) report noting that CFS is a very real and severe disease. However, the conventional approach shows that there is still a primary misunderstanding of the condition. In many cases, you’ll still find antidepressants prescribed for what is not depression, but a challenge of multiple health conditions plus lifestyle. So how is chronic fatigue defined or diagnosed? Is it only a set of vague symptoms?

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CFS can begin gradually, especially after a period of intense physical or emotional stress, or it can start almost overnight. It’s very individualized.

not mean that you also can’t have depression or nutritional deficiencies.

What causes these conditions?

“S.H.I.N.E.” is an acronym of the five areas of health that are must haves for optimum energy and an effective way to deal with CFS. In fact, our published placebo-controlled research shows an average 90-percent increase in the quality of life in patients who use S.H.I.N.E. But these considerations aren’t just for people with CFS or FMS—anyone can benefit. S.H.I.N.E. stands for:

CFS and FMS represents an energy crisis where the person has essentially “blown a fuse.” Anything that causes someone to spend more energy than they are able to make can be a trigger. This can include physical stresses such as infections, sleep disorders, hormonal deficiencies, and pregnancies. It can also be caused by situational stressors such as a divorce, a death in the family, or a job loss. Most often, however, it is caused by a combination of physical and situational stresses.

Well, it can begin with what seems like a set of vague symptoms, but there are some common denominators. First, of course, there is a severe, almost unrelenting fatigue. It’s not just a case of “I feel tired this week” or “I can’t focus.” We’re talking about an overwhelming fatigue that shows up as a constant and substantial reduction in your activity level. CFS sometimes makes you want to bow out of everything, and makes it hard to commit to things because you don’t know if you will have the energy that day to do them. What makes it hard to heal, and what differentiates CFS from other forms of fatigue, is that many people have a terrible time getting adequate or restorative sleep. How does it start?

The cause of a person’s CFS or FMS can vary greatly from one individual to the next, but there are symptoms common to most sufferers: • Sleeplessness • General achiness • Forgetfulness and brain fog • Increased thirst • Digestive disorders • Weak immune system • Easily exhausted with exercise intolerance • Anxiety, stress, and irritability • Weight gain • Low libido

For people who aren’t familiar with it, what is the S.H.I.N.E. protocol?

(S) SLEEP

Of all the health concerns, I would say this is probably the biggie—you must get adequate sleep. That’s not a suggestion. Your brain and body will decline without it. Sleep not only restores your energy levels, it helps your muscles recover, keeps your hormones balanced, helps you fend off viruses, and quite literally keeps you sane. I think the casual disregard we collectively have for a good night’s sleep contributes to many of the health problems we’re seeing today, including obesity and chronic pain. It’s very easy to get into a caffeinated spiral of borrowed energy when you continually shave time away from getting adequate rest or have severe insomnia.

( H ) HORMONES Dr. Jacob Teitelbaum

The result, though, is the same— sluggish adrenals, thyroid, and sex hormones, as well as an inability to get restful sleep. This entire cluster of changes is associated with hypothalamic dysfunction. How does a person know that he or she has chronic fatigue versus depression or a simple vitamin deficiency?

The combination of severe exhaustion and insomnia that does not go away with rest suggests CFS/FMS. Brain fog and widespread pain essentially confirms the diagnosis. This does

When it comes to your hormones, your instincts are better than a laboratory. Most labs miss the mark when diagnosing people with thyroid and adrenal problems. If you feel tired, achy, or cold all the time, or gain weight unexpectedly (and out of proportion with how much you’re eating), you probably have low thyroid function. The thyroid is the body’s gas pedal, and you’ll notice a difference with your waistline and energy levels when it doesn’t operate at its best. You can combat this with nutrients like glandulars, iodine, L-tyrosine, and others which support the thyroid. Adrenal fatigue is also very common, and is associated with irritability when hungry, low blood pressure, and an 17

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inability to handle stress well. Adrenal support with adrenal glandulars, herbal extracts, vitamins, and minerals, as well as increasing water and salt intake, can be very helpful. But there is one more tip for dealing with excessive stress and adrenal burnout. The next time you’re watching the news on TV and find yourself irritated and grinding your teeth, stretch your arm far to your side, pick up the remote control, point it at the set, and click “off.” You’ll get an amazing surge of relief!

a true health food. A recent German study found that dark chocolate inhibits stress-induced blood clotting, a side effect that could save your life! Of course, we mostly love dark chocolate because it’s delicious.

The immune system gets its biggest workout during the winter, but it can be overtaxed any time of year, especially if you’re dealing with the complications of CFS. I think a simple approach to immune health is best:

Everybody has heard the phrase “a body in motion tends to stay in motion.” But there are two important things about exercise that I stress: Choose something you enjoy (preferably outdoors where the sun can supply your body with a bit of vitamin D) and stay on a regular

( I ) IMMUNITY

• Get eight hours of sleep each night

Include more whole foods in your diet, as well. As you add good foods to your meals, you will discover an unexpected phenomenon—aside from feeling more energy and resisting bouts of illness— you’ll actually crave healthy foods.

( E) EXERCISE AS ABLE

• Avoid refined sugars, including fruit juices and sodas • Stay hydrated • Take a good foundational multivitamin every day Remember, when your immune system is working poorly, you’re much more prone to energydraining infections and the spiral of other CFS-related symptoms.

( N ) NUTRITION

Healthy nutrition is essential to keep your energy levels high. Now, if you’ve fallen into some bad food habits, I won’t lie to you—changing that up won’t be easy. But you may be surprised what can happen when you start small. Begin by reducing your sugar and refined carbohydrate consumption. You get an exception in the form of dark chocolate. In moderation, it is 18

schedule. The combination of fresh air, sunlight, and consistency does wonders for your energy levels, mental health, and weight. I’d recommend low-intensity exercises like walking, bicycling, yoga, Pilates, and other stress-busting, flexibility-focused workouts. These are excellent overall lifestyle recommendations, but what would you recommend for pain?

Well, there are many natural antiinflammatories out there that,

thankfully, are being ‘rediscovered’ in lieu of potentially damaging overthe-counter and prescription drugs. Tackling inflammation is significant, because it is the primary cause of most chronic pain. One of the most effective natural fighters of pain and inflammation is curcumin, the compound from the herb turmeric. It helps reduce osteoarthritis and rheumatoid arthritis pain. It was also found to be effective for neuropathic pain in a study appearing in the journal Pain and Therapy. One of the challenges of curcumin as a therapeutic compound is that standard extracts are difficult for the body to absorb. That’s the reason that clinical trials have had to use very large dosages—some up to 12 grams daily—just to get a small amount into the bloodstream. While not toxic, those high dosage levels make cost, comfort, and compliance a real issue for most people, and a definite barrier to any real practical application. The curcumin I recommend, BCM-95 curcumin, is a high-quality extract combined with turmeric oils for enhanced absorption—10 times that of standard extracts—and with increased blood retention time thrown in. Because it is well-absorbed, it is more effective at much smaller doses. Boswellia is another herb with potent pain-fighting abilities. It modulates the 5-LOX enzyme that activates the inflammatory process in the body. As with curcumin, there are different extracts of varying abilities. The boswellia I like is standardized to provide at least 10 percent acetyl-11keto-beta-boswellic acid, (mercifully abbreviated to AKBA). This is one of the most powerful compounds in boswellia—and most unstandardized extracts only provide about one percent by comparison. In a study

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that combined my preferred curcumin and boswellia extracts, these natural medicines delivered better results than the arthritis drug celecoxib. DL-phenylalanine (DLPA) is another natural pain reliever that blocks the activity of enzymes that break down the body’s own “feel good” chemicals, endorphins and enkephalins. It is mightily effective on its own: It reduced longstanding pain by half in 20 patients in just two weeks. I think it is even more useful when combined with curcumin, boswellia, and another ingredient called nattokinase. Nattokinase is a highly purified enzyme from fermented soybeans that promotes blood flow to inflamed tissues, bringing oxygen and critical nutrients to the sites of pain. It is a wonderful addition to your regimen for fighting painful circulatory conditions, in addition to keeping a damper on chronic pain from CFS and fibromyalgia. What about other supplemental interventions?

Glutathione: I think that glutathione should be on every list for people with CFS and FMS. Glutathione is a compound that our bodies naturally synthesize from glycine, cysteine, and glutamic acid. It helps the liver eliminate the toxins most often linked to chronic diseases, stops oxidative damage, keeps other antioxidants circulating longer, is critical for immune function, and may reduce the progression of Parkinson’s and Alzheimer’s disease. But our glutathione levels typically diminish as we get older. By the time we’re 40, we’re already making 30 percent less glutathione. By age 65, we make 50 percent less. And that’s the norm for a healthy person without CFS or other underlying chronic conditions. Getting additional glutathione into your regimen, however, can be a bit tricky. Supplemental forms oxidize when they’re exposed to free radicals, and the digestive process creates them in droves. Oxidized glutathione not only becomes useless for fighting disease. It actually creates a greater free radical burden. 20

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DAILY ENERGIZERS

Ribose: This natural energizer

(also known as “D-ribose”) is actually a type of sugar produced by the body from foods we eat. Supplemental forms, because they are sweet, are easy to consume. In a published study with 53 participating health clinics, patients noted an average 61 percent increase in energy after only three weeks of use. Other research, published in the Journal of Dietary Supplements, showed that D-ribose can speed recovery following oxidative stress and protect cells by reducing free radical formation.

CoQ10: Coenzyme Q10 fuels the

mitochondrial engine of our cells. I would recommend everyone take a form of CoQ10, preferably one with clinical studies behind it. It’s such a powerful nutrient that a clinical trial published in Nutritional Neuroscience found that CoQ10 even helped alleviate depression and fatigue in patients with multiple sclerosis. As the cells’ “energizer,” I can’t say I’m surprised, but it points to a larger issue of how this nutrient can help those with any type of energy and fatigue concerns.

Daily Multiple: For the best daily energy, you can’t go wrong with a foundational multivitamin. Look for multies with efficient forms of nutrients, as well as effective levels of those nutrients. I prefer a powder drink mix form that includes muscle- and brain-supporting amino acids, but if you’re more comfortable

The best ratios of glutathione require a healthy level of the active (or “reduced”) compound rather than oxidized glutathione. Taking supplemental

with traditional tablets or capsules, that’s okay. While the media has been pretty rough on multivitamins in the past couple of years, churning out an enormous amount of misinformation, they are still one of the best forms of natural insurance I can think of.

Omega-3s: Like multies, there

are dizzying options to choose from at your health food store. So how do omega-3s help you keep your focus and energy—and encourage vibrant health? They form the structure of cells, holding them together and protecting them against damage. That includes heart, blood vessels, and brain cells—all imperative for keeping solid energy levels. My favorite supplemental form of omega-3s is bound to stressprotective phospholipids, provides brain-friendly peptides, and comes from fresh North Atlantic Salmon. Phospholipids—healthy fats that are used in the body to form cell membranes—are great at helping your body absorb and use omega-3s from fish. More good news? It allows you to get optimal omega-3 support in one pill instead of having to take eight!

reduced glutathione improves the ratio of active glutathione to the oxidized form by 230 percent compared to unprotected glutathione.

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Carrie Ann Inaba TM

Choreographing a more balanced life

PHOTOGRAPHY BY KWAKU ALSTON

by Julie Blauer

ost of us know her as one of the four judges on ABC’s Emmy Award-winning, primetime reality TV series Dancing With the Stars. Yet, that is only one facet of the dynamic and brave Carrie Ann Inaba. She’s a successful dancer, choreographer, actress, producer, and philanthropist. As one of the original “Fly Girls” in the 1990s breakout sketch comedy series

In Living Color and a featured dancer in Madonna’s Girlie Show World Tour, Carrie Ann has broken barriers for Asian women in entertainment. But she has also successfully faced several health challenges. At a new chapter in her life, Carrie Ann shares her thoughts on healthy living, animal love, and the beauty of slowing down and enjoying the moment.

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HE ALTH BASICS GHL: What’s your daily “wellness”

routine?

I do a 30-minute yoga session in the morning before I go anywhere. I also drink lemon water first thing to keep my body’s pH balance more on the alkaline side. Then when I have my coffee, I don’t feel so guilty about it! After my morning’s work, I usually come home to refuel and spend time with my five animals—three dogs and two cats. I take all the animals outside and lay out a towel. And I get in the sun, enjoy the fresh air, and relax out there for at least 15 minutes. I wouldn’t say that I’m meditating, although I find it to be very restorative—I get to smell the grass, see the leaves, hear the birds, and feel the breeze. Spending time in nature always grounds me. CAI:

GHL: What are your health

challenges?

I have a condition called Sjögren’s (pronounced Show-grin’s) Syndrome, which is an autoimmune condition where the immune system attacks the moisture-producing glands in the body. I tend to have a dry mouth and eyes. For this reason, I eat lots of watery fruits and vegetables. I usually eat a salad for lunch. My favorite is tuna and arugula with balsamic or lemon juice and olive oil. I find the simpler I eat, the better I feel. CAI:

I also have rheumatoid arthritis (RA). I had been a Type A personality—really a Triple A—going after all my dreams! But I was going too hard, pushing myself as many of us do and then trying to balance my personal life with my career. The pain of RA taught me that I needed to slow down. Then Sjögren’s slowed me down even more. Both health crises gave me the gift of learning how to really listen to my own body. Now I know that I have to take a break during the day. And I welcome it. I’ve also learned that, even as an independent contractor in a business where I continually need to secure my

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next job, sometimes I have to say no to take care of myself. It takes a lot of trust and a lot of courage. It’s actually quite scary to do! GHL: What’s your go-to exercise for

Carrie Ann Inaba’s TOP FIVE TIPS for Health and Well-Being

staying fit and healthy?

Yoga. I love doing sun salutations. To me, it does everything. You get in touch with your breath. It almost feels like a dance routine to me. It includes roughly eight moves that put me into a moving meditation. It is something I can do anywhere, anytime. If I’m traveling, I don’t need music. I don’t need anything. It’s very user-friendly! CAI:

Spend Time with Animals

It is the most nourishing thing in the world to be with animals!

2 Move Your Body

Stretch your body every day! A yoga routine is perfect.

GHL: What’s your daily supplement

regimen?

I take Vitamin D because I had a big deficiency. I also take an iron supplement because I have had low ferritin levels—this is something all women should check. It’s important to have your blood work done. CAI:

I take omega-3s, and I will take them for my entire life! It’s good for my RA— and it actually helps with everything. I also take curcumin. It’s really good for fighting inflammation. It helps me a lot when I have a flare-up with the arthritis and especially with pain. Yet, it’s not an instant pain reliever. You have to create a regimen and, like all good things, it takes time. You have to keep it in your body.

Get Outside!

Let the sun shine on your face, feel the breeze, and smell the flowers.

4 Drink Water with Lemon First Thing

Drink a glass of water and lemon every morning. It’s alkalinizing.

5 Take Supplements

Get your blood work done to find out what nutrients your body needs. Take the proper supplements since we don’t always get what we need from our diets.

When I’m sluggish or have sore muscles, I take magnesium supplements. I also use a magnesium gel that I put on my skin. It’s great for athletes who are constantly overworking their muscles.

CHALLENGES GHL: You suffer from spinal

stenosis, a narrowing of one or more areas of the spine that puts pressure on the nerves, causing pain. What have you done to address it?

When I was first diagnosed, I experienced really severe pain. I went to the doctor and I was given steroid shots into my back. After I got the initial relief from the pain, I immediately started to find alternative ways to address the issue. I followed up with acupuncture and massage. And I did that every week after that. I’ve never gone back CAI:

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Featured with her fellow Dancing With the Stars judges (left to right) Bruno Tonioli, Julianne Hough, Carrie Ann, and Len Goodman.

into that state of pain again. I also do cranial sacral work. It involves the lightest touching, and I can feel my body responding. Being an athlete, I didn’t know! I thought everything had to be big and strong to be effective. Sometimes less is more; life doesn’t have to be about forcing through everything.

when I take my animals outside—when Buddy licks my face and lizards come out to sun themselves, or when one of my cats rolls on his back wanting to be petted—those are truly some of the most beautiful moments of my life.

microchipping, and vaccination services to underserved communities. I’m very proud of it.

GHL: Can you tell us about The

CAI:

SPIRIT

Carrie Ann Inaba Animal Project Foundation?

GHL: You are a passionate animal

CAI:

rights advocate. The human-pet relationship can be healing. How does owning a pet enhance your well-being?

When you look into the eyes of an animal, it’s just pure love. There’s no ulterior motive. The essence of life is just so much clearer in an animal. It’s untainted with all the bizarre desires we have as humans. Those moments CAI:

I love animals and started the foundation basically to help other organizations that are already out there. We raise money and produce one event a year called the L.A. Spay/ Neuter Festival. And with the funds that we raise, we offer free spay/neutering, TO LEARN MORE about the Carrie Ann Animal Foundation, go to www.caiap.org

GHL: Finally, what is next for

Carrie Ann?

In the next year, I’ll be writing children’s books. I’ve always wanted to share what I’ve learned through my varied experiences with children. I also bought the rights to a book, and I’m developing it into a television series. But mostly, I just intend to be taking more time for myself. I have a new love in my life. He really is my other half, and he makes me a better person. I will be spending a lot more time with him enjoying the moment.

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

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s i t e i D n a c i r The Ame … n w o D u o Y g n Letti

Currently, the average American diet supplies few essential nutrients. Our foods are overly processed and refined, grown in impoverished soil using artificial fertilizer and genetically modified seeds, all for the sake of yield and taste, not nutrition. Foods grown today yield far fewer nutrients than 50 to 60 years ago. Today we would have to consume 100 apples to equal the vitamin C content of just 1 apple grown in the 1950s. Our health depends on getting all the essential nutrients each and every day. That’s why I personally developed Clinical Essentials for myself to ensure that I’m getting all of the nutrients that we may be lacking due to the way foods are grown today. I trust your family will enjoy the health benefits as much as I do. Terry Lemerond—CEO and Founder of EuroPharma Maker of the Terry Naturally Dietary Supplements ®

Clinical Essentials Supports: TM

• Vibrant Energy, Mood, and Stamina • Immune System Strength • Bone and Collagen Structure • Heart and Arteries • Antioxidant Defense • Metabolism and Blood Sugar Balance

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Are You

ARTERY SMART?

Boost your artery health for better circulation by Robert Thompson, MD

If you’ve got a clogged pipe in your kitchen, any plumber will tell you that it can eventually affect every room in the house. The same is true for your circulatory system—that complex network of arteries, veins, and capillaries that transports oxygen-rich blood throughout the entire body. Anything that impedes the free flow of blood can eventually impact other bodily systems, from your head to your toes.

Healthy Arteries = Healthy Circulation

Your circulatory system is only as healthy as the arteries that carry blood throughout your body. Ideally, your arteries should be flexible, with a smooth, undamaged endothelium—a single layer of cells that lines the inner surface of your arteries. When healthy, your arteries allow the oxygen and nutrient-rich blood to flow freely. But over time, the effects of heredity, unhealthy habits, and simply growing 26

older can damage arteries. When arteries become damaged—a condition called atherosclerosis—blood flow can eventually be hindered or even completely blocked. Atherosclerosis is sneaky, silently developing over many years. It starts when the endothelium becomes compromised. This, in turn, triggers the formation of plaque at the site of the damage. Plaque is a fatty substance made up of cholesterol, calcium, cellular waste, and a blood-clotting material called fibrin. Over time, plaque accumulates, further damaging the arterial lining and causing arteries to become narrow and stiff. As it grows, plaque can eventually reduce blood flow to the heart, brain, and other parts of the body. If plaque becomes unstable, it can rupture, causing a blood clot to form that can block the artery completely and trigger a heart attack or stroke.

There are a number of factors that contribute to endothelial damage and plaque buildup. Some are things you have no control over, like advancing age or a family history of early heart disease. Others, like smoking or a poor diet, are preventable risk factors that you can do something about. And the earlier you take steps to lower your risk, the more likely your chances of keeping circulatory problems at bay.

Artery-Smart Supplements Protecting your arteries from harm, especially as you age, is critical to your overall cardiovascular health. The following supplements can help if you are at high risk of atherosclerosis—or even if you simply want to enhance your circulation. While each individual supplement helps to protect the intricate network of arteries, veins, and capillaries in one or more ways, taking them in combination can boost their effectiveness even more.

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Mesoglycan is a compound naturally found in the endothelium that keeps blood vessels healthy and flexible. It’s a natural glycosaminoglycan (GAG)—a key building block of the tissues that line your arteries. But over time, and often as a result of less-than-healthy habits, the amount of mesoglycan your body makes isn’t enough to protect arteries from damage. Evidence suggests that taking supplemental mesoglycan slows the development of atherosclerosis. Using a noninvasive ultrasonic biopsy, Italian researchers measured arteriosclerotic lesions in patients with early-stage atherosclerosis. Half the patients were then given mesoglycan while the other half served as a control group. After 18 months, intima-media thickness (IMT)—the innermost layers of the arterial wall—was measured in all the participants. The IMT in the control group was 7.48 thicker than in the mesoglycan group, suggesting that supplementation delayed the progression of atherosclerosis. People with atherosclerosis sometimes develop blockages in the arteries of their legs—a condition called intermittent claudication that’s common in patients with peripheral artery disease. This condition causes recurrent pain while walking, often in the calf muscle. There is some evidence that mesoglycan may help by improving blood flow to the extremities. Mesoglycan also appears to reduce the risk of clotting and keeps blood moving through the arteries. This may be due to its ability to prevent “stickiness” by reducing the formation of fibrin—a fibrous protein involved in clotting—or possibly by affecting electrical charges on the endothelium surface. In fact, another Italian study found that mesoglycan reduced clotting in patients with heart disease after just one dose. It’s so effective that it’s often used to treat people with deep vein thrombosis (DVT), a dangerous condition where a blood clot forms in the extremities. Research in the International Journal of Vascular Medicine found that

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mesoglycan, when used in conjunction with compression therapy, helped to prevent a recurrence in patients with previous DVT. But mesoglycan’s multitasking benefits aren’t limited to the arteries. New research shows that it also improves the function of the tiny blood vessels that make up the microcirculatory system. Seventy-five middle-aged women were randomly divided into two groups. One received conventional care for their chronic venous disorders and the other got conventional care plus 50 mg of mesoglycan twice a day. After three months, those taking the mesoglycan showed a 13 percent improvement in their peak blood flow, which represented a significant improvement in their microvascular function. For overall cardiovascular support, most health care providers recommend 50 mg per day. Grape Seed Extract contains chemicals called oligomeric proanthocyanidin complexes (OPCs) that have been shown to affect vasorelaxation (a decrease in vascular pressure), platelet aggregation (platelets in the blood clumping together), and blood clot formation. In an animal model of DVT, grape seed extract significantly inhibited the formation of blood clots, possibly through its antioxidant and anti-inflammatory properties. Grape seed extract also may lower blood pressure. In a fourmonth clinical study, individuals with pre- or mild hypertension were divided into three groups. All groups followed a diet and exercise plan. Two groups added a daily dose of grape seed extract (either 150 mg or 300 mg) while the last group served as a control. At the end of the intervention, both grape seed extract groups saw an improvement in blood pressure. Those at the higher dosage noticed dramatic results: 93 percent of the group experienced a normalization of blood pressure numbers. When choosing a grape seed extract, be sure to select one with low molecular weight OPCs for better absorption.

Are You at Risk?

While you can unknowingly live with atherosclerosis for years, there are often subtle signs that warrant a visit to your health care provider. Here are the top 10 indications of poor circulation:

Cold hands and feet

2 Numbness in your hands or feet

Muscle cramps

4 Pain in the legs while walking

5 Swelling in your legs and ankles

Headaches

Dizziness

8 Brain fog or

memory problems

Slow wound healing

10 Low sex drive or

erectile dysfunction

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Pomegranate may be a tasty way to perk up your palate, but it turns out that this juicy fruit also boasts powerful antioxidants that can benefit your cardiovascular system. During

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an impressive 48 percent in those taking the pomegranate. While swapping your morning OJ for pomegranate juice can provide some cardiovascular benefits, a better way to ensure you’re getting

patients with significant blockages in their coronary arteries were divided into two groups. One group was given 6,000 mg of supplemental fish oil daily for three months, followed by 3,000 mg daily for another 21 months. The second group received a placebo. After two years, the researchers rechecked the arteries of the participants using a specialized X-ray technique called coronary arteriography. Compared to the placebo group, the blockages among those in the fish oil group had progressed more slowly. And surprisingly, the blockages in 17 of those in the omega-3 supplement group actually regressed. Fortunately, you don’t need to take massive doses of oilfilled capsules to reap these circulatory benefits. For a more convenient choice, look for an omega-3 supplement created from salmon that is bound to phospholipids so that you only need to take one tablet daily.

Stay in Circulation

a recent clinical trial that appeared in the journal Phytotherapy Research, taking a pomegranate supplement for just two weeks resulted in lower blood pressure and better endothelial function. During an earlier trial, Israeli scientists evaluated the effects of pomegranate supplementation in cardiovascular patients taking a statin drug. After two months, LDL cholesterol levels in those taking a statin plus pomegranate dropped by 26 percent compared to 23 percent in those taking the statin plus placebo. Reactive oxygen species—an indication of free radical damage—also dropped 30 percent in the pomegranate group. And triglycerides decreased by

all the antioxidants this bright red fruit has to offer is with a supplement that provides 600 mg of a standardized pomegranate seed oil and pomegranate fruit extract per dose. Omega-3 fatty acids are wellknown heart helpers—and they are especially beneficial for healthy blood flow. The key omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) from fish, improve cholesterol levels, keep inflammation in check, and help build strong, flexible arteries. During one groundbreaking study that appeared in the Annals of Internal Medicine, 223

2,000

No matter how many supplements you take, you won’t get the full measure of their benefit unless you pair them with a healthy diet and exercise routine. The best diet for optimal circulation and cardiovascular health? The Mediterranean diet, say Spanish researchers in a recent study that appeared in the New England Journal of Medicine. A Mediterranean diet—which includes lots of vegetables, as well as whole grains, lean protein, fruits, and nuts—not only supports healthy blood pressure and cholesterol levels, it also helps to keep artery-damaging inflammation within a healthy range. Other clinical trials have repeatedly shown that eating a Mediterranean-style menu also supports a strong and steady heartbeat. Among the best foods are omega-3-rich fish like salmon, beans, oats, olives, avocados, walnuts, and dark

The number of gallons of blood your heart pumps through your arteries every day

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lustrious hair, strong nails,& smooth skin. The French Secret for

The French Beauty Mineral provides all natural silica: • Natural, plant-sourced—not mined or synthesized • Gentle, with beneficial flavonoids and no harsh compounds • Bolstered with trace minerals from the sea and healthy marine lipids for excellent absorption and results!

Discover Your Natural Style with the Uncommon Silica of The French Beauty Mineral. *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

Be f

le x ibl e a n d

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Rediscover your active life with

Low Back Formula™ Powerful ingredients you can rely on—every day!* • Devil’s claw to support cushioning cartilage and back structure • White willow bark for comfort • BosPure® Boswellia for flexibility* 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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chocolate (yes, chocolate!). And make sure you get at least five servings of colorful vegetables each day. Moving matters, too. Health care providers and fitness experts often call exercise “the wonder drug” because of its wide-ranging effects on cardiovascular health. As you exercise, the blood vessels in your muscles dilate, boosting blood flow. When you work out regularly, your muscles become

more efficient at using blood, your heart gets stronger, and your blood vessels become more limber so blood flows more easily. This increased blood flow delivers more oxygenated blood to the working muscle.

Is Sugar the New Nicotine?

Sugar—often listed on labels as sucrose or high fructose corn syrup—doesn’t just pack on the pounds. It also damages your vascular system by triggering inflammation, increasing triglycerides, and driving down HDL levels. Based on recent studies, the American Heart Association now recommends limiting your intake of added sugar to no more than 150 calories daily (that’s about 3 ½ tsp per day).

What’s the best type of exercise for your cardiovascular system? New research conducted at Texas A&M University shows that aerobic exercise relaxes blood vessels, allowing for increased blood flow. Another study presented at the 2009 Canadian Cardiovascular Congress reported that older diabetics could improve artery health by an impressive 15 to 20 percent in just three months with aerobic exercise. The researchers noted that regular exercise acts like a drug on your blood vessels, reducing inflammation in a way similar to high doses of steroids. Cardiologists recommend an average of 30 minutes of moderate aerobic exercise a day, which has been shown to increase life expectancy by threeand-a-half years. While you are exercising, aim to work your heart to about 50 to 70 percent of its maximum rate. Even this fairly conservative amount of exercise is powerful enough

to benefit arteries. In fact, a study out of the Cooper Institute in Dallas found that moderately fit people had half the death rates of those who were sedentary. If you are new to exercise, try walking. Walking regularly— preferably 30 minutes every day—has been shown to decrease cardiac and vascular events, reduce cancer risk, build relationships, and substantially reduces stress. Robert Thompson, MD practices integrative, antiaging, and holistic medicine in Soldotna and Anchorage, Alaska. A board-certified obstetrician and gynecologist for more than 30 years, he now devotes his practice to preventive medicine and bioidentical hormone replacement therapy for both men and women. He is author of The Calcium Lie II: What Your Doctor Still Doesn’t Know. A concert violinist and outdoors enthusiast, Dr. Thompson also devotes his time to cooking, art, music, and raising and training his beloved Labrador Retriever dogs. Find him at www. calciumlie.com.

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

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Propolis Extract for: • Everyday wellness

• Healthy bacterial balance

• Natural immune support* • 1 Capsule per day • Safe for kids • Hypoallergenic

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

otected r P ee B • e r u Bee P 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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Shhh!!

The unspoken issue of vaginal dryness Hot flashes, night sweats, irritability. Women own up to these common symptoms of menopause. But one symptom is less talked about. Yet, it affects nearly every woman at some point after menopause. It’s vaginal dryness. This common condition can cause itching, discomfort, and recurrent urinary tract infections. Sex may be painful, leading to burning or even bleeding. The changes in a woman’s vagina after menopause are caused by lower estrogen levels. Estrogen—the hormone responsible for a woman’s menstrual cycle, female characteristics, and reproduction—keeps the tissues of the vagina healthy and lubricated. Lower estrogen levels after menopause cause vaginal tissues to shrink, thin, and dry out, making them less elastic and more fragile.

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Black cohosh:

Black cohosh has been a popular natural treatment for menopause symptoms for more than 50 years and is often used to reduce hot flashes, night sweats, irritability, and vaginal dryness. This North American herb was initially thought to be a phytoestrogen, but further scientific studies have disproved that theory, making it a good choice for women who can’t take estrogen. It’s important to choose a black cohosh product from a reputable dietary supplement company since there have been reports of adulteration in bargain brands. European studies have found that a 13 mg per day dosage is optimal.

Many women aren’t particularly comfortable discussing vaginal changes with their doctors. And when they do, many doctors will simply recommend hormone replacement therapy (HRT). The risks of HRT, however, make this treatment option unacceptable to many women. Happily, natural alternatives can bring relief to this common, but often neglected, problem.

Sea Buckthorn:

The berries of sea buckthorn are rich in nutrients, antioxidants, and oils: Both the seed and the pulp of the berry contain oil, although the fatty acid composition differs significantly between the two. The seeds are high in linoleic and alpha linolenic acids, while the pulp is high in palmitoleic acid, an omega-7 fatty acid rare in the plant world. Due to its unique fatty acid content and dense nutrient profile, sea buckthorn berries offer significant health benefits, especially for the skin and mucosal linings. As such, sea buckthorn has been used traditionally for a variety of conditions, including treating wounds, mucous membrane disorders, and gynecological issues. Recent research has suggested that sea buckthorn is a natural alternative for treating vaginal dryness and irritation. Scientific studies have found that sea buckthorn has antioxidant, antiinflammatory, and tissue-regenerative effects. A Finnish randomized, double-blind, placebo-controlled study used a standardized, supercritical CO2 extract of the seed oil and pulp of sea buckthorn (SBA24). After three months, the researchers found that sea buckthorn improved the integrity of the vaginal lining and had beneficial effects on vaginal health. 32

Of course, for a quick fix, you can use a lubricant, which can help temporarily to restore moisture and make sex more comfortable. However, lubricants are regulated as “medical devices” and may contain ingredients that alter vaginal pH, which can lead to infection. Some have also been found to be harmful to vaginal cells and may increase the risk of sexually transmitted diseases. Look for natural lubricants without additives like glycerin, parabens, and polyethelene glycol. The changes that happen during menopause can be liberating and frustrating. It is possible to remain vibrant and active— even in your sex life. You can find natural relief for even those menopause symptoms you might not want to talk about. You’ll wonder why you didn’t do it sooner.

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PomXtra TM

OMEGA-5 FOR: • BREAST • PROSTATE • COLON • HEART

PomXtra™ is like two supplements in one. It supplies pomegranate seed oil with punicic acid—a rare form of omega-5—to support healthy hormone balance for breast, colon, and prostate cells, plus potent phytosterols, oleic, and linoleic acids, for strong arteries and blood vessels.* Plus, PomXtra™ provides a rich fruit extract with powerful compounds to protect against the risk of oxidative damage to DNA and help ensure healthy cellular replication throughout the body.* It’s the extra that you just won’t get from juice, in just one softgel.

EuroPharmaUSA.com *THIS STATEMENT HAS 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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ALT ERNATIVE

MEDICINE CHEST Boswellia:

LIFESTYLES

GET A JUMP on Joint Pain The normal wear and tear of living takes its toll on our joints—especially as we age—leaving them stiff and painful. Over-the-counter and prescription medications may mask pain but often don’t address the underlying deterioration and inflammation. Plus they may carry side effects ranging from mild to severe. Natural options, on the other hand, can safely reduce inflammation, protect joints, and alleviate pain.

This ancient herb has been gaining popularity for its potent anti-inflammatory effects. Boswellia inhibits 5-lipoxygenase (5-LOX or 5-LO), an enzyme that produces a type of inflammatory mediator known as leukotrienes. What’s more, boswellia may help preserve joint cartilage. In an animal model, those treated with oral or topical boswellia had less cartilage loss, joint lining inflammation, and bone spur formation. In a clinical study that compared a proprietary combination of boswellia and BCM-95 curcumin with a common arthritis drug, the people in the boswellia/curcumin group showed more improvement in pain, walking distance, and joint tenderness. The two therapies were comparable for improving range of motion and reduced crepitus, that cracking or grating feeling that those with osteoarthritis often have.

Calcium Fructoborate:

Calcium fructoborate, a bioavailable calcium, fructose, and boron complex, has been studied for its beneficial effects on joint health. Short-term clinical studies suggest that calcium fructoborate is an anti-inflammatory agent that may reduce knee discomfort and improve flexibility in those with osteoarthritis or general knee pain.

Cayenne:

This fiery pepper’s active ingredient, capsaicin, may help reduce the pain of osteoarthritis. Look for capsaicin as an ointment or cream that can be applied directly to the skin for joint pain. A 2014 meta-analysis in Progress in Drug Research found that topical capsaicin helped reduce pain intensity in patients with moderate pain from osteoarthritis.

Curcumin:

It may be the most talked about natural supplement on the planet these days, and with good reason. This potent antioxidant and anti-inflammatory from the Indian spice turmeric has shown a great deal of potential in preventing and treating a number of conditions. Curcumin reduces inflammation in many ways, including inhibiting NF-ĸB, a master inflammatory regulator in the body. A special bioavailable curcumin, BCM-95, has been shown to be effective in relieving the symptoms of knee osteoarthritis as well as rheumatoid arthritis. 34

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Devil’s Claw:

Named for its spiny fruit, devil’s claw grows in the desert areas of southern Africa. Used for centuries to treat a variety of ailments, devil’s claw works as an antioxidant, anti-inflammatory, and analgesic. Early clinical studies have found that the herb may be an effective natural remedy for low-back pain and osteoarthritis. A 2014 scientific study published in the journal Molecules suggests that devil’s claw extract may also help reduce postoperative pain and pain from chronic neuropathy.

Ginger:

This fragrant spice has been studied for its ability to relieve the pain of arthritis. Due to its anti-inflammatory and analgesic effects, ginger has been used for centuries as a traditional medicine for osteoarthritis and rheumatoid arthritis. A 2015 double-blind, placebo-controlled clinical study published in the Journal of Traditional and Complementary Medicine found that ginger reduced inflammatory markers in patients after 12 weeks of treatment. Additionally, a New Zealand clinical study reports that ginger may be effective as a topical treatment for joint pain in patients with chronic osteoarthritis.

Glucosamine/ Chondroitin: Studies on

glucosamine and chondroitin have been mixed over the years, but recent results have been giving these long-standing, synergistic joint health supplements a boost. A 2015 multi-center, randomized, double-blind study published in The BMJ compared a combination of glucosamine and chondroitin with the arthritis drug celecoxib among 606 patients with moderate-to-severe knee osteoarthritis. After six months, the researchers found that the combination of glucosamine and chondroitin performed just as well as celecoxib for treating pain, stiffness, functional limitation, and swelling. This nutrient team is being looked at for its anti-inflammatory effect. One recent placebo-controlled, double-blind crossover study published in PLOS One reported a 23 percent reduction in C-reactive protein levels (a marker of inflammation) after just 28 days of supplementation with glucosamine and chondroitin.

Vitamin D:

It’s estimated that one billion people worldwide may not be getting enough vitamin D. While most people know that vitamin D is essential to bone health, research now links low levels to both rheumatoid arthritis and osteoarthritis. Suboptimal levels can affect bone density and cartilage metabolism. A five-year study in the Annals of Rheumatic Diseases evaluated the vitamin D status of 769 older adults. The researchers found that those participants with moderate vitamin D deficiency at the beginning of the study began to have knee pain or had worsening knee pain at the end of the study. 35

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Flank Steak with Chimichurri Sauce

Directions

1. Combine the apple cider vinegar, butter, rosemary, thyme, and pepper in a small saucepan. Bring to a boil over medium-high heat. Turn off the heat and set aside until completely cool.

Serves 4

This bold marinade can turn an ordinary steak into a tender and flavorful summer feast. Pair it with our bright, herbaceous chimichurri sauce for a zesty antioxidant chaser. Leftover steak, cut into strips, is also great filling for tacos, especially when served with a dollop of creamy guacamole. Ingredients For the steak

1 cup apple cider vinegar 4 tablespoons butter, preferably from grass-fed cows ½ teaspoon fresh rosemary, minced ¼ teaspoon dried thyme ¼ teaspoon freshly ground pepper to taste 2 pounds flank steak

Not hing says sum mer quite like a backyard cookout. But before you fire up the gri ll, check out our tasty burger alternatives that boast flavor and nut rition for a win ning combination that the whole fam ily wil l love!

2. Place the steak in a shallow baking dish. Pour the vinegar mixture over the steak. Cover and refrigerate for at least one hour. 3. Meanwhile, prepare the chimichurri. Combine the red wine vinegar, salt, garlic, shallot, and chili in a medium bowl. Let stand for 10 minutes.

For the chimichurri

¼ cup red wine vinegar 1 teaspoon sea salt 3 garlic cloves, minced 1 shallot, minced 1 tablespoon poblano chili, minced (optional) ½ cup fresh cilantro, minced ¼ cup fresh flat-leaf parsley, minced 2 tablespoons fresh oregano, finely chopped ½ cup avocado oil

4. Stir the cilantro, parsley, and oregano into the vinegar mixture. Whisk in the oil until blended well. Cover and refrigerate until ready to serve. 5. Preheat the grill on medium-high heat. Remove the meat from the marinade and discard the marinade. Grill the steak to desired doneness, about 4 minutes per side for medium-rare. 6. Let the meat rest for 10 minutes then carve at an angle against the grain. Serve with the chimichurri. Per serving: 691 cal; 57g total fat; 2g carb; 43g protein

Grilled Vegetable Kabobs

Ingredients

2 medium zucchini, cut into 1-inch halfmoons

½ pound button mushrooms, cut in half

Serves 4

2 medium yellow summer squash, cut into 1-inch half-moons

½ cup extra virgin olive oil

1 large onion, cut into 1/2 –inch thick pieces

1 garlic clove, minced

Jazz up your veggies by serving them kabobstyle. Vegetables are high in antioxidants and other compounds that can protect against free radicals that form during grilling, making them a smart addition to grilled meat. 36

1 red bell pepper, cut into 1-inch strips

¼ cup balsamic vinegar ½ teaspoon dried basil

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Lemon and Herb Chicken Serves 4

This lively chicken is infused with the summery flavors of citrus and herbs. Serve with grilled veggies or add to a quick summer salad for a light and refreshing meal. Ingredients

4 boneless, skinless chicken breasts, about 6 oz. each ½ cup extra virgin olive oil ¼ cup lemon juice, freshly squeezed 1 tablespoon fresh lemon zest 1 garlic clove, minced 1 teaspoon fresh lemon verbena, minced 1 teaspoon fresh basil, minced

Does Grilling Cause Cancer?

Grilling has come under scrutiny thanks to a flurry of new studies warning about carcinogenic compounds that can form as meat cooks. The two biggest culprits: Heterocyclic amines (HCAs) that result from cooking at high temperatures and polycyclic aromatic hydrocarbons (PAHs) that form when fat drips on to hot coals or grill surfaces, creating smoke that settles on to food. Animal and lab studies suggest that both HCAs and PAHs damage DNA and may increase the risk of colon, breast, prostate, and lymphatic cancers. Of course, this doesn’t mean you have to forego grilled food forever. Taking a few simple precautions can diminish the risk:

¼ teaspoon dried thyme

Trim excess fat. This

¼ teaspoon sea salt

will help to reduce drips that can cause smoke and flare ups.

Directions

Marinate your meat.

1. Trim any visible fat from the chicken breasts. Place in a zip-top plastic bag and set aside. 2. Combine the remaining ingredients in a medium bowl, whisking well to combine and pour over the chicken breasts. Seal the bag and set in the refrigerator for 30 minutes. 3. While the chicken is marinating, preheat the grill on medium-high heat. 4. Remove the chicken breasts and discard the marinade. 5. Grill the chicken for 10 minutes. Flip and grill for an additional 3-5 minutes or until the internal temperature reaches 170° F. Serve immediately or refrigerate for later use. Per serving: 468 cal; 34.2g total fat; 5.4g carb; 38.3g protein

Researchers at Kansas State University have found that marinating meat in a combination of antioxidant-rich herbs not only adds flavor, it can inhibit the formation of HCAs. Topping the list are rosemary and oregano, which can reduce carcinogen formation by up to 88 percent. Other herbs like basil, garlic, or thyme lower HCAs by 72 percent.

Banish the burn. A bit of Directions

1. If using bamboo skewers, soak them in water for two hours prior to using to reduce charring. 2. In a small bowl, whisk the oil, vinegar, garlic, and basil together until well combined. 3. Thread vegetables alternately on skewers. Brush generously with marinade. 4. Grill for three minutes; turn vegetables over, brushing with extra marinade. Grill for another 3-4 minutes or until done. Per serving: 180 cal; 7g total fat; 27g carb; 6g protein

char is unavoidable, but well done or incinerated meat will contain more cancer-causing compounds. Aim for mediumrare to avoid HCAs.

Clean and mean. After grilling, scrape excess food off the grill. This prevents potentially carcinogenic burnt bits from transferring to food during your next cookout.

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SMART SHOPPER

BUG OFF!

Natural alternatives for what’s bugging you

Bug bites seem to go hand-in-hand with summer. Mosquitoes can really wreck an outdoor party. Biting flies can make an afternoon on the lake a veritable slap-fest. And in many places in the U.S., a trip to enjoy a state park or other wilderness area must include a tick check after your outing. Are you scratching that imaginary itch, yet? Bugs are certainly annoying, but they can also make you sick. Mosquitoes can spread a variety of diseases, including West Nile Virus, which has been found in every state in the continental U.S. The latest mosquito-borne illness that recently entered the southern U.S. is chikungunya (pronounced chiken-gun-ye), a disease that can cause severe pain and fever, and in some cases, can persist for months. Of course, we can’t forget illnesses spread by ticks, such as Lyme disease, which CDC studies indicate may infect between 300,000 and one million Americans each year. The standard line of defense against bug bites is bug repellent. Chemical repellents like DEET or picaridin are most popular, but they are associated with a range of side effects from eye irritation to neurological damage, especially at high concentrations. Yet a trip to a health food store can uncover safer options. The most effective natural bug repellents are made with pure essential oils. What oils are most effective? The Environmental Working Group recommends the essential oil of lemon eucalyptus as a way to keep bugs at bay. Researchers believe the oil acts by masking the environmental cues that mosquitoes use to locate their next victim. It works so well that an Australian study found that this oil was at least 95 percent effective against mosquitoes for three hours. 38

Most people know catnip as the herb that makes cats crazy, but it may also be an effective insect repellent. In fact, some researchers believe that cats are attracted to catnip because of its ability to repel insects. Studies suggest that catnip oil may have the ability to ward off mosquitoes, houseflies, ticks, and other insects through its active component nepetalactone. A research study by the USDA Agriculture Research Service found that topical catnip oil was even more effective at inhibiting mosquito attraction than DEET. Other herbal essential oils have also been used for protection, including citronella, lavender, vanilla, pine, and thyme, but clinical studies haven’t verified their effectiveness. This doesn’t necessarily mean they don’t work—many factors can go into efficacy, from the type of mosquito to the concentration of the preparation to the individual differences in body chemistry. Health food stores will often sell essential oil repellents that include a mix of herbs, and many have good ratings, although they may need to be applied more often than a chemical repellent. If you are using an undiluted essential oil, be sure to mix it with vegetable oil, water, or vinegar before use because undiluted oils can irritate skin. Some people swear by internal remedies that are said to change the smell or taste of skin, making it unappealing to biting insects. Favorite remedies include garlic (cloves or pills), downing a teaspoon or two of apple cider vinegar every day, or loading up on B vitamins, particularly thiamin. Scientific studies have not yet verified their effectiveness, but they may be worth a try if you want a natural repellent. Whether you choose a natural repellent for your skin, an internal remedy, or a combination of natural products, you may find you can leave chemical repellents—and the bugs—behind.

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A Healthy Thyroid Does This and More! TM

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

Breast, Uterine, Ovary and Prostate*

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

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

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

Ask

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DOCTOR

Your First 5K Preparation and nutrition are the keys to success by Holly Lucille, ND, RN

LIFESTYLES

to convert carbohydrates and fats to adenosine triphosphate (ATP), the form of energy our cells use. Our bodies naturally produce CoQ10, but levels decline with age. I like to take 100 mg before a workout to help keep cellular energy levels up.

Curcumin: I believe curcumin should be in everybody’s medicine cabinet because it is such a powerful natural anti-inflammatory. It’s not uncommon to feel sore for a day or two after a tough workout—a condition known as delayed onset muscle soreness (DOMS).

Vitamin B6 as P5P: The

B vitamins are commonly known as “energy” vitamins. Vitamin B6 is particularly important because of its role in synthesizing hemoglobin, a protein responsible for transporting oxygen in red blood cells. Look for the pyridoxal5-phosphate form of B6, which is most easily utilized by the body.

Iron: Women with heavy periods are

particularly at risk for iron deficiency, so adding supplemental iron to your regimen might be a good idea. If you are exercising intensely, your body may

My teenage daughter has talked me into doing a 5K run/walk with her this fall. I’m a little nervous that she’s going to leave me in the dust. I’m in my forties, and I’ve never done one of these before. What tips do you have for me so I can keep up with her and not end up sore or hurt?

A: Training for a 5K is a great way

to get fit. With a little planning and the right nutrition, you’ll be able to enjoy the experience and keep up with your daughter. The key to a successful 5K is planning. Develop a training schedule that gradually builds up your endurance, speed, and strength. There are some great plans online you can use to customize a training schedule that’s right for you. Be sure to work in some cross training (biking, yoga, and weight lifting are options) and schedule rest days to help your body recover. As you begin to train, don’t forget about nutrition. Plan healthy meals that will protect and fuel your body. Cut out any junk food since it can increase inflammation and make it harder to recover. The following nutritional supplements can also help your body prepare for the big day:

CoQ10: Coenzyme Q10 is a natural antioxidant found in every cell in the body. We use this ubiquitous nutrient 40

DOMS happens when you put stress on a muscle by performing an eccentric contraction, like the lengthening contraction of a biceps curl. The action creates microscopic tears in the muscle. This helps the muscle get stronger, but can also cause pain and inflammation. Research suggests that curcumin can decrease DOMS and enhance recovery. Plus, it’s considered safer than the usual over-the-counter medications, like ibuprofen, that we often reach for.

Magnesium: This mineral is

involved in over 300 chemical reactions in the body, yet many people don’t get enough magnesium from their diets. Muscle contraction and relaxation are dependent on magnesium, and supplementing may help relieve DOMS after a workout. It’s also essential to energy production and may be depleted during exercise, so ensuring adequate magnesium intake is a good idea for any active person.

also need more iron. This essential mineral is part of hemoglobin and helps our muscles store and use oxygen. One last suggestion: Sometimes when we’re young, we don’t think we need to prepare for an athletic event like this, so I’d ask your daughter to help you train. It will be good for both of you. Doing an event like this is a great motivator to stay active. You might even find that you like it so much you make it a yearly event. Have fun and good luck! 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.

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R O C

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EVERYONE DESERVES A

PLACE IN THE SUN Common sense guidelines on sun exposure by Jacob Teitelbaum, MD Have you ever noticed how everyone’s mood perks up when the sun comes out after a few days of rain and clouds? We are creatures that thrive in the sun! But over the past few decades, opinions on the safety of sun exposure have transformed, from wholesome and healthy to reckless and risky. Experts warn of DNA damage and accelerated skin aging, of different types of skin cancer, and they caution us to avoid prolonged exposure and to use very high SPF sunscreens if you must spend time outdoors. Indeed, excessive tanning and sunburns do increase the risk of basal cell carcinoma, the most common and curable form of cancer in the United States. About half of Americans who live to the age of 65 will have this cancer, which is generally easily treated with outpatient surgery or other relatively mild interventions. Melanoma, which is more rare but also more dangerous, is associated with a history of blistering sunburns and excessive sun exposure. About 1 in 50 people will experience melanoma in their lifetime. And though melanoma, too, is highly curable in the early stages, its rates have been rising. Skin cancer is a real threat, but that doesn’t mean that the sun must be avoided at all costs. Sun exposure is necessary for optimal health. Sunlight plays a role in reducing the risk of several diseases, often through its ability to trigger vitamin D production in the skin. Vitamin D is important to many bodily functions, including building bones, regulating cellular proliferation and differentiation, supporting immune function, and influencing insulin synthesis. The amount of vitamin D we absorb from the sun is affected by many factors, including the time of year, the angle of the sun, and your skin color. At the height of summer, we can absorb as much as 50,000 IUs of vitamin D in as little as a half hour. Unfortunately, our shunning of the sun means that many of us are not getting enough Vitamin D or the other benefits associated with being in sunlight. Childhood sun exposure is protective against multiple sclerosis later in life. Sunlight has been shown to improve mood, especially in cases of seasonal affective disorder (SAD). There is some evidence that type 1 diabetes, multiple sclerosis, and Parkinson’s disease are more common in the northern latitudes with reduced sun exposure. 42

Recent research also suggests that sun exposure may be protective for many kinds of cancer. Living in areas with reduced sun exposure increases the risk of dying from Hodgkin’s lymphoma, as well as breast, ovarian, colon, pancreatic, prostate, and other cancers, as compared with living in areas with greater sunlight exposure. Is there a one-size-fits-all answer when it comes to tanning and sun exposure? Probably not. Everyone should take precautions to avoid sunburn, which may mean something different for a fair-skinned redhead than an olive-skinned brunette. Have any suspicious moles checked out by a qualified health professional, or make a skin screening part of your routine preventive care—especially if you’re at higher risk. Even so, 15 to 30 minutes of unprotected sun exposure can be quite beneficial for most people. After that, enjoy some shade, use a natural sunscreen from your local health food store, or wear protective clothing and a wide-brimmed hat. Using a common sense approach that balances the risks and benefits of sun exposure will have you loving the sun again. Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, the most recent being the Better Nutrition Healthy Living Guide, Conquer Chronic Pain.

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

SagaPro

Bladder Health can help make it happen. Crafted from Angelica archangelica grown in the pure air and soil of Iceland, SagaPro® Bladder Health provides key compounds that support bladder muscle strength.* For you, that means more confidence to do what you love.

A Better Nutrition Best of Supplements Award Winner!

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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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Herbal HELPERS Be ready for those warm-weather injuries with an all-natural first aid kit Camping, picnics, trips to the beach, catching fireflies—these are the things summer memories are made of. But all of those seasonal activities also increase the risk of injury. And often these injuries occur when you’re away from home and away from medical resources. Fortunately, a natural first aid kit packed with the following supplies can come to the rescue for most mild summer maladies like cuts, sprains, sunburns, bug bites, or motion sickness.

Activated Charcoal:

Because activated charcoal has strong absorbent properties, it is often used to counteract food poisoning. Some studies suggest that activated charcoal may also absorb intestinal gas and ease indigestion, however, results are inconsistent. The typical dose is 500 mg up to four times a day as needed.

Ging er: Long used for nausea, ginger is

so effective that it’s often recommended for morning sickness. It’s also a handy remedy for motion sickness or sea sickness. Ginger can be used in capsule form or as a tea. You can even add some crystalized ginger to your kit to soothe a child’s fussy tummy. If using capsules, the typical adult dose is 1,000 mg daily.

Yarrow: This flowering

herb acts as a styptic. Because it promotes blood clotting, it can quickly stop the bleeding from a mild cut or wound. Sprinkle a few drops of yarrow essential oil onto the wound, then apply pressure with a sterilized bandage. 44

• Adhesive bandages in various sizes • Rubbing alcohol for sterilizing and for removing poison oak or ivy oils from the skin

Comfrey: Commonly called bone

knit, comfrey is great for treating anything bruised, sprained, or cut. Research shows that applying a comfrey cream speeds healing faster than a placebo cream thanks to its antiseptic, antibacterial, and anti-inflammatory properties. A number of studies also show that applying a comfrey cream to a sprain or strain reduces pain and swelling faster and more effectively than a placebo cream. In fact, European investigators discovered that comfrey cream outperforms the topical nonsteroidal anti-inflammatory drug diclofenac, providing more relief in less time for sprains. Just make sure to choose a comfrey cream containing Trauma Comfrey—a special cultivar of comfrey that’s free of toxic compounds known as pyrrolizidine alkaloids (PAs).

First–Aid Essentials No first aid kit is complete without the following:

Green Tea: Drinking

several cups of this calming tea has been shown to protect against damaging sunburns thanks to its high antioxidant content, especially a specific catechin known as epigallocatechin-3-gallate (EGCG). It can also ease the sting of a sunburn after the fact. Simply dab a cotton ball saturated with the tea on affected areas for instant relief. Peppermint: With

its high concentration of menthol, peppermint can soothe an upset stomach, clear a stuffy nose, relieve a tension headache, or curb the itching of a bug bite. For indigestion, sip some peppermint tea as needed. Apply peppermint essential oil topically to temples to ease a headache or directly to a bug bite. And simply take a whiff to eliminate nasal congestion.

• Sterile gauze pads and rolls • Adhesive bandagespecific tape • Elastic bandage for sprains and strains • Small pair of scissors • Instant-read thermometer • Tweezers

Once you’ve assembled all of your herbal remedies and essentials, store them in a small padded nylon lunch bag. Not only will this protect your first aid gear from breakage, it’s a convenient kit that’s always ready to toss in the car, boat, camper, or backpack for a spur-of-the-moment summer adventure.

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Fabulous FAT S Has fat gotten a bad rap?

For years, we’ve been told that dietary

fat—and especially saturated fat—is the enemy. The guidelines that were set by the U.S. government in the 1970s recommended keeping our total fat consumption to less than 30 percent of our daily calories, and that saturated fat should be limited to 10 percent or less. Because of these recommendations, America shunned fat, and the food industry quickly rushed in to fill the void with overly processed low-fat cheeses, chips, and even ice cream. This was supposed to make us healthier. Instead, we jumped on the high-carb and sugar bandwagon, and now nearly 75 percent of us are overweight or obese. Recently, the low-fat dietary guidelines have faced new scrutiny, and the revelations are staggering. In a 2015 meta-analysis published in BMJ’s Open Heart, investigators reviewed the clinical studies available at the time the dietary recommendations were made. The researchers were unable to find a statistically significant relationship between dietary interventions and all-cause mortality or coronary heart disease. In addition, none of the studies available included women, and the dietary fats recommendations were not tied to any randomly controlled trials—the gold standard in medical research. They concluded that the recommendations never should have been made. Have we been fed a low-fat lie? Could fat, even saturated fat, really be good for you? The tide is slowly turning as we learn more about fats. Here are some of the most surprising findings:

• A ll fats are not the same.

Hydrogenated oils—also known as trans fats—are truly bad for you. They are a product of the food industry, developed to make baked goods crispy and to keep foods from going rancid while they are sitting on a shelf. Staying away from these industrialized, highly processed fats makes good sense.

• Our bodies need fat. Normal

growth and development requires fat. Our cell membranes are mostly fat. Fat provides energy, and it helps our bodies absorb nutrients from other foods like fruits and vegetables.

• Our brains are nearly 60 percent fat. Fat plays a critical

role in maintaining the structural and functional integrity of the central nervous system. It helps to synthesize and maintain neurotransmitters and is vital to cognitive performance.

• Eating fat doesn’t make you fat. Yes, fat has more calories than

many other foods. In fact, fat contains nine calories per gram compared to just four in protein or carbs. But that doesn’t tell the whole story. Fat digests slowly, which helps you feel full longer.

And it is very satisfying. That may mean you’ll eat less overall.

• Butter is better than margarine. Butter has been

getting a bad rap for a long time. But think about it: butter, from pasturefed cows, is a natural product that we’ve been eating for centuries. A chemist developed margarine in a lab. Butter is from nature—made from cream and maybe salt. Plus, it tastes so much better.

Even with all the good news about fat, don’t assume you can start chowing down on bacon double-cheeseburgers, jelly donuts, and cheesecake. Your body won’t appreciate the high carbohydrate and sugar content that go hand-inhand with the fats in those foods. Instead, cut out the junk—processed food and those high in sugar and carbs—and add back some naturally derived fat, whether it’s coconut oil, avocado, beef from grassfed cows, or a handful of walnuts. Natural fats aren’t your enemy—they deserve a place in your diet and on your dinner table.

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Research Roundup

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

Folic Acid Eases RA Medication Side Effects

THE STUDY:

Folic acid and folinic acid for reducing side effects in patients receiving methotrexate for rheumatoid arthritis. This Canadian review found that, based on evidence from double-blind randomized, placebo-controlled clinical trials, folate supplementation helped reduce the side effects of the drug, methotrexate (MTX), in this case used for treating severe rheumatoid arthritis (RA). Methotrexate is a powerful drug with the potential to cause serious side effects, including damage to the stomach and intestinal lining, skin reactions, liver damage and cancer. The reviewers included only those studies that were well-structured and used lowdose levels of folic acid. They ended up choosing six trials with 624 patients that met their criteria. Patients supplemented with any form of folate, either folic acid or folinic (reduced folic acid) while receiving MTX therapy for RA, a 26 percent relative reduction of risk was noted for stomachrelated side effects, including abdominal pain, vomiting, or nausea.

WHAT IT MEANS TO YOU:

Folates have long been considered a must for preventing spinal birth defects and promoting healthy blood pressure. However, these new findings may come as a surprise to those undergoing therapy with MTX. This review shows that studies using small amounts allowed individuals to stay with their therapeutic protocols, and do so safely. Because folates make MTX more tolerable for patients with RA, people are less likely to drop out of their regimen. This review also illustrates how important common nutrients are in the diet, in ways we might not expect. Source: Shea B, Swinden MV, Ghogomu ET, Ortiz Z, Katchamart W, Rader T, Bombardier C, Wells GA, Tugwell P. J Rheumatol. 2014 Jun;41(6):1049-60.

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More Evidence B Vitamins Improve Cognition

THE STUDY:

Association between intake of B vitamins and cognitive function in elderly Koreans with cognitive impairment. This study examined the blood levels of B vitamins and cognitive function in elderly individuals in Korea. 100 adults with mild cognitive impairment (MCI), 100 with Alzheimer’s disease (AD) and 121 with no impairments were included in the study group. Dietary and supplement usage was recorded, and folate and B12 concentrations were analyzed as well. In the AD group, there was a positive association between vitamin B2 intake and various cognitive tests, including MMSE-KC, Boston Naming, Word Fluency, Word List Memory and Constructional Recall Tests; and between vitamin B6 intake and the MMSE-KC, Boston Naming, Word Fluency, Word List Memory, Word List Recognition, Constructional Recall and Constructional Praxis Tests. Positive associations were also observed between B12 intake and the MMSE-KC, Boston Naming, Constructional Recall and Constructional Praxis Tests, and between folate intake and the Constructional Recall Test. In the MCI group, vitamin B2 intake was positively associated with the MMSE-KC and Boston Naming Test, vitamin B6 intake was positively associated with the Boston Naming Test, and folate intake was positively associated with the MMSE-KC and Word List Memory test. There were no associations made in the control group.

WHAT IT MEANS TO YOU:

B vitamin intake reduces levels of homocysteine that can lead to arterial blockage and cognitive impairment. For individuals with already-diagnosed mild cognitive impairment or dementia, B vitamin intake was associated with a positive correlation for a variety of cognitive tests. Interestingly, for elderly people with no impairment, there was no noted difference in this study. That doesn’t mean you should ignore your B vitamin intake—it simply shows that for those with a noted decline, B vitamins made a marked difference, in large part due to deficiencies in the diet. While this was the first such study in Korea, past research has shown that folic acid, B12, and B6 improve mental function. In this study, a variety of B vitamins showed benefits, but overall B6, in the words of the researchers, “was associated with the greatest number of cognitive function indicators.” Source: Kim H, Kim G, Jang W, Kim SY, Chang N. Nutr J. 2014 Dec 17;13(1):118.

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Procyanidins in Grape Seeds May Boost Chemotherapy’s Benefits

THE STUDY:

Low molecular weight procyanidins from grape seeds enhance the impact of 5-Fluorouracil chemotherapy on Caco-2 human colon cancer cells. Grape seed procyanidins (PC) are natural compounds known for their biological activity in the gut. Grape seed extracts have been reported to reduce intestinal injury in laboratory models of mucositis—inflammation in the digestive tract often induced by chemotherapy drugs. Researchers investigated the effects of purified PC fractions combined with 5-Fluorouracil (5-FU) a common cancer-fighting chemotherapy drug on the viability of a line of colon cancer cells (Caco-2). Six PC fractions were isolated from Cabernet Sauvignon seeds in unripe and ripe forms. These fractions were then tested on Caco-2 cells, alone and in combination with 5-FU. All isolated fractions significantly reduced Caco-2 cell viability compared to the control (P<0.05), but two of them (both from unripe) were the most active at 32 percent and 35 percent respectively. All fractions from unripe seeds enhanced the effectiveness of 5-FU against Caco-2 cells, whether combined or alone, although ripe grape seed fractions were more potent at decreasing viability in Caco-2 cells (by 83 to 87 percent) compared to the drug alone at 37 percent.

WHAT IT MEANS TO YOU:

In this case, all of the tested procyanidins from grape seed enhanced the chemotherapy drug, but also were more active against the cancer cells than the drug alone. In the past, procyanidins from grape seed extract have been investigated for their ability to protect cells by stopping DNA damage, but studies have been inconsistent. That’s because these procyanidin compounds often have a high molecular weight and aren’t well absorbed. This study shows the importance of low molecular weight grape seed procyanidins to enhance the activity of some chemotherapy drugs. For patients, this may translate to the need for less chemotherapy medication because of the increased cell protection from grape seed extract procyanidins. Source: Cheah KY, Howarth GS, Bindon KA, Kennedy JA, Bastian SE. PLoS One. 2014 Jun 6;9(6):e98921.

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