Good Health Lifestyles - Winter 2023

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HOPE FOR AUTOIMMUNE ISSUES LIFE ST YL ES VOLUME 10, ISSUE 0123 SMART NOOTROPICS DISCOVER PAGE 20 PAGE 28 BOOST YOUR MOOD, NATURALLY THESE BRAINBOOSTING HABITS CAN HELP! WINTER 2023 you need now! DIGESTIVE DISTRESS? IT COULD BE SIBO THE SURPRISING BENEFITS OF WEIGHT LIFTING AVOIDING ALZHEIMER’S FREE GET COZY WITH OUR FAVORITE CASSEROLES PAGE 26
Good Health LIFESTYLES 32 16 10 FEATURES 16 Preventing Alzheimer’s How everyday habits can reduce your risk. 20 Coping with Autoimmune Disease 6 strategies for managing autoimmunity. GOOD EATS 26 Cozy Casseroles One-dish meals to keep you well fed all winter long. IN EVERY ISSUE 6 News You Can Use 30 Hot Topics 36 Know Your Nutrients 38 Research Roundup DEPARTMENTS 10 HEALTH MAKEOVER Give Your Mood a Lift Herbal helpers to keep the blues at bay. 14 IN DEPTH Is SIBO Bugging You? The common yet mysterious gut issue explained. 24 INSIDE ANIMAL HEALTH Canine Piddle Problems Dealing with pet incontinence. 28 ALTERNATIVE MEDICINE CHEST Nootropics Brain boosters for better aging. contents 32 HEALTHY LIVING Combat Indoor Air Pollution Easy tips for a healthier home. 34 FITNESS The Surprising Benefits of Weight Lifting The whole-body perks of weighted workouts. 2 34

Stress Relief

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EDITOR'S CORNER

What’s the most frightening health condition facing people as they age? If you guessed cancer or heart disease, think again. Most people over the age of 50 cite Alzheimer’s disease as the one condition that keeps them up at night. But, while modern medicine hasn’t come up with an effective remedy, new research shows how diet, exercise, and supplements can radically reduce your risk—even if you are genetically predisposed to this brain-robbing condition. In “Preventing Alzheimer’s”, Dr. Holly Lucille shares tips for putting these new findings into practice.

Alzheimer’s isn’t the only condition influenced by your daily habits. Autoimmune diseases are on the rise. But, whether you suffer from celiac, lupus, rheumatoid arthritis, or another autoimmune issue, there’s hope. Flip over to page 20 for Dr. Jacob Teitelbaum’s best strategies for dealing with autoimmunity—no prescription required.

We’re also covering a condition that often flies under the radar—SIBO, or small intestinal bacterial overgrowth. If you routinely deal with unresolved digestive problems, check out “Is SIBO Bugging You?” on page 14. Plus, we’re highlighting natural ways to boost your mood during the gray days of winter.

Rounding out this issue, we’re also talking natural brain boosters, ways to clean up the air in your home, and why you should consider adding weights to your workout. So turn the page and get ready for your best winter yet!

Yours in health and happiness,

EDITOR-IN-CHIEF

Kim Erickson

DESIGN/ART DIRECTOR

Roberta Jones

DIGITAL CREATIVE DIRECTOR

Amy Medina

ASSOCIATE EDITORS

Juanita Deterding

Rami Jett

Stan Daniels Michele Cagan

COPYEDITOR Brandon DuVall

CONTRIBUTING WRITERS

Dr. Lynn Wagner Dr. Jan McBarron Dr. Holly Lucille Dr. Jacob Teitelbaum Dr. Carrie Donahue Carol Ann Weber

EDITORIAL OFFICES

10040 W. Cheyenne Avenue Suite 170-161 Las Vegas, NV 89129 editorial@goodhealthlifestylesmag.com

PUBLISHER

VISIT OUR WEBSITE: GoodHealthLifestylesMagazine.com

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Published by FreshLife Media, 10040 W. Cheyenne Avenue, Suite 170-161, Las Vegas, NV 89129. ©FreshLife Media. 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.

Good Health LIFESTYLES
LIFESTYLES 4 ON YOUR TABLET ON YOUR SMARTPHONE ON YOUR COMPUTER IN PRINT
Good Health
Kim
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NEWS YOU CAN USE

73.6%

OF ADULTS AGE 20 AND OVER ARE OVERWEIGHT

Fryar CD. Prevalence of overweight, obesity, and severe obesity among adults aged 20 and over: United States, 1960–1962 through 2017–2018. NCHS Health E-Stats. 2020.

PRUNES PROTECT AGAINST BONE LOSS

New evidence suggests that prunes aren’t just good for digestive health; they’re also good for your bones. After a review of 28 studies, researchers determined that eating prunes every day protects skeletal health in menopausal women by preventing, and even reversing, bone loss. In fact, data from two clinical trials that were included in the study review showed that eating 5 to 10 prunes each day for six months prevented bone mineral density loss while decreasing a key marker of bone resorption. And since an estimated eight million American women age 50 and older suffer from osteoporosis—a number that is expected to grow to 13.6 million by 2030—bone health should be top of mind if you’re approaching menopause.

Damani JJ. The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women. Advances in Nutrition 2022;nmab162.

TIME SPENT OUTDOORS IMPROVES COGNITIVE HEALTH

With all the rigors of home and work life, it can feel good to step outside every now and then to clear your head. But while getting some fresh air can do wonders for your mood, it can also do wonders for your cognitive well-being. A recent MRI analysis revealed that time spent outdoors can lead to higher gray matter volume in the brain.

Gray matter plays a significant role in several cerebral functions, affecting everything from movement to memory to emotion. This is an important finding since brain plasticity tends to decline with age. So find a way to enjoy as much time outdoors as you can—you’ll feel better and you’ll stay mentally sharp.

Kühn S. Spend time outdoors for your brain –an in-depth longitudinal MRI study. The World Journal of Biological Psychiatry. Published online: 07 Jul 2021.

RUN, DON’T WALK, FOR HEART BENEFITS

Regular physical activity is essential for a healthy heart, even if it’s a simple stroll around the block. Bumping up the intensity of your workouts, however, can provide you with far greater cardiovascular benefits than just getting your steps in every day. In an analysis of over 2,000 participants from the Framingham Heart Study, researchers found that moderate to vigorous exercise drastically improved fitness levels compared to more gentle forms of activity.

Individuals who broke a heavier sweat had higher than average fitness levels, regardless of how much time they spent on the couch. What’s more, the researchers did not see any limit to the benefits of exercise, so the more effort you put in, the more benefit you’ll get from your workouts.

Nayor M. Physical activity and fitness in the community: the Framingham Heart Study. European Heart Journal 2021;42(44):4565–75.

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TIME TO SAY GOODBYE TO “OH NO” AND HELLO TO BLADDER CONTROLTM Your dog may need support! • After Spaying • Too Much Excitement • Those “Oh no” Moments • Helps Normalize Bladder Muscle Function • Maintains Normal Bladder Health and Control

NEWS YOU CAN USE =

HEALTHY HEART HEALTHY BRAIN

New research suggests that there’s a bigger risk factor for dementia than family history: multiple heart-related conditions. In studying more than 200,000 people aged 60 or older, researchers drew a link between three cardiometabolic conditions—diabetes, stroke, and heart attack—and dementia. They noticed that the more of these three heart-related conditions people had, the higher their risk of dementia. Those who had all three conditions were three times more likely to develop dementia than people who were only at a high genetic predisposition. A good reminder to keep blood pressure, blood sugar, and cholesterol levels in check by engaging in regular exercise and eating a heart-smart diet at every age.

Tai XY. Cardiometabolic multimorbidity, genetic risk, and dementia: a prospective cohort study. The Lancet 2022;3,6:e428–36.

ON ANY GIVEN DAY,

36.6%

OF US ADULTS CONSUME FAST FOOD.

GOT

MENOPAUSE?

TRY FENNEL!

Over the past two decades, women have been moving away from conventional HRT to herbal options in an effort to manage the symptoms of menopause. According to new findings in the journal Menopause, you can now add fennel to that herbal arsenal. During the study, which involved 79 women between the ages of 45 and 60, those who took 100 mg of fennel twice a day for eight weeks experienced less anxiety, depression, irritability, joint discomfort, vaginal dryness, and fewer hot flashes. For even more relief, stacking a fennel supplement on top of a separate supplement that combines black cohosh and rhodiola may ease hot flashes and night sweats even more while reducing the brain fog common during menopause. Rahimikian F. Effect of Foeniculum vulgare Mill. (fennel) on menopausal symptoms in postmenopausal women. Menopause. 2017;1.

AN AVOCADO A DAY KEEPS THE DOCTOR AWAY

Great news, avocado lovers! You can now enjoy your favorite superfood every day, guilt free. According to recent report in the Journal of the American Heart Association, eating an avocado a day won’t contribute to weight gain or abdominal fat despite the fruit’s high calorie and fat content. This was shown following a six-month study period in which more than 1,000 overweight or obese participants were instructed either to eat a daily avocado or restrict their avocado intake. Not only did the daily avocado group maintain a consistent weight; they also showed improvements in their cholesterol and diet quality. And a higher diet quality is associated with lower risk of several diseases including heart disease and type 2 diabetes. Lichtenstein AH. Effect of Incorporating 1 Avocado Per Day Versus Habitual Diet on Visceral Adiposity: A Randomized Trial. Journal of the American Heart Association. 2022;0:e025657.

Good Health LIFESTYLES
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Fryar CD. Fast food consumption among adults in the United States, 2013–2016. NCHS Data Brief, no 322. Hyattsville,MD: National Center for Health Statistics. 2018.
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B Vitamins Saffron

If low energy levels and brain fog are contributing to your less than stellar mood, you may be suffering from a vitamin B deficiency. These important vitamins are well known for their ability to regulate mood, boost brain function, and increase mental and physical energy.

The B vitamins can be found in many foods, but top sources include meat, seafood, eggs, leafy greens, dairy products, and legumes. However, it’s estimated that up to 30 percent of the total population can’t fully utilize the B vitamins from foods and some supplements, which means that getting the right forms of these nutrients is crucial. For example, you want to get vitamin B6 in the form of pyridoxal 5’-phosphate, or P-5-P, which doesn’t require any additional conversion in the liver since it’s already in a form your body can absorb and utilize. Same goes for B12 in methylcobalamin form and folate in methylfolate form. Folate is especially important to mental well-being. One open trial in which a bioactive form of folate was administered found an improvement in the symptoms of depression in 81 percent of participants who completed a four-week program.

Because your body gets rid of excess B vitamins throughout the day, it’s important to replenish them regularly to reap optimal benefits. Prescription drugs, certain diseases, and stress can all deplete B vitamins in the body, as well.

Saffron is another powerful botanical that supports a healthy mood. This ancient spice is unique in its ability to restore normal body chemistry. Specifically, saffron has been shown to boost serotonin production, lower cortisol, and help preserve levels of gamma-aminobutyric acid (GABA), which are often lower in people with depression. Clinical studies have found saffron reduces symptoms of milder forms of depression, serious depression with anxiety, and even postpartum depression.

One clinical trial highlighted in Phytotherapy Research found that saffron reduced the symptoms of persistent depressive disorder in just six weeks. In more serious and harder-to-treat forms of depression, especially when they overlap with anxiety, saffron also works well to relieve symptoms. An Iranian clinical trial found that a 12-week regimen of saffron had a significant impact on the symptoms of depression. Additionally, a small study showed that saffron can potentially boost the effectiveness of conventional antidepression medications.

In addition to being effective, saffron is incredibly safe. The results of a double-blind, placebocontrolled clinical trial published in the journal Phytomedicine show that it relieved the symptoms of mild to moderate postpartum depression in 96 percent of breastfeeding mothers after eight weeks.

Your mood is greatly affected by the foods you eat—a happy brain gets plenty of healthy fats. The brain especially loves essential fatty acids (EFAs), like omega3s, and thrives when they’re present in the body in a healthy ratio. The two most important EFAs are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which appear to help improve mood, as well as treat depression and other mental disorders.

The best way to get these essential fatty acids is to eat wild seafood sourced from clean water a few times a week. Since this isn’t always possible, it’s important to take an omega-3 supplement. Skip the fish and krill oils, many of which are low quality, aren’t absorbed well, and are prone to rancidity. Instead, look for a supplement that delivers omega-3s combined with phospholipids and peptides.

Phospholipids help your body absorb and use omega-3s efficiently. They also support the myelin sheaths that surrounds nerve cells. This keeps your brain signals firing properly and supports a stable mood. Peptides are a type of amino acid that protects the delicate blood vessels in your brain. In one scientific study, peptides were found to promote a calm, relaxed state of mind after just 14 days. Researchers also discovered that peptides reduced oxidative damage of neurons by 21 percent. All of these benefits can help improve overall brain health, ultimately lessening the symptoms of depression and supporting a healthy mood.

After working in the ER for 10 years, Lynn Wagner, MD, noticed a huge gap in health care. While understanding the need for Westernized medicine, she knew a pill or procedure wasn’t the answer to every problem. After experiencing the benefits of alternative healing for herself, she wanted to offer the same benefits to her patients.

Good Health LIFESTYLES 12
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Good Health LIFESTYLES 13

IS SIBO BUGGING YOU?

underlying condition such as type 1 diabetes, celiac disease, IBS, Crohn’s disease, or a recent abdominal surgery.

Most often, your doctor will prescribe a round of antibiotics, such as rifaximin or metronidazole, to treat SIBO. It makes sense: antibiotics are highly effective at reducing the number of bacteria in your gut. However,

BERBERINE

Small intestinal bacterial overgrowth (SIBO) is just what it sounds like: a condition that results in an overabundance of bacteria in the small intestine. And, while having plenty of bacteria in your intestinal tract is essential to healthy digestion, having an excess of the wrong bacteria in your small intestine can cause serious issues with your gut.

More prevalent than previously understood, the severity of SIBO symptoms can vary from mild digestive complaints like indigestion, gas, and stomach pains to chronic diarrhea, weight loss, and nutrient malabsorption. For many people, symptoms can mimic an irritable bowel syndrome (IBS) experience. In fact, more than a third of IBS patients test positive for SIBO. That’s not surprising since SIBO doesn’t typically occur on its own. Rather, it results from an

these drugs don’t just kill the bad bacteria.

Antibiotics also wipe out the good microbes responsible for keeping you healthy. Fortunately, there are a few changes you can make to naturally support a balanced microbiome and get you back on track toward belly bliss.

HEALTHY HABITS

Your diet, though not a direct cause of SIBO, has a huge impact on your microbial makeup. If your meals primarily consist of carbs from sugar, dairy, beans, and grains, you could be making your symptoms worse. Because these foods are more resistant to digestion, they can linger in your small intestine and fuel the growth of unwanted bacteria. Consider an elimination diet, like a low-FODMAP diet, to help identify foods you are sensitive to or those triggering symptoms. Cutting out triggers can reduce symptoms such as abdominal pain, bloating, constipation, diarrhea, and flatulence.

Exercise can have positive benefits on SIBO symptoms as well. Physical activity alters the makeup and function of your gut microbiota. Plus, regular exercise can improve bowel function, reduce constipation, and ease bloating while also soothing stress, fatigue, depression, and anxiety.

Used for centuries, berberine is an alkaloid compound that modulates gut microbiota. Found in botanicals, including Indian barberry, goldenseal, and Oregon grape, it’s effective at treating SIBO symptoms because it bolsters intestinal immunity while alleviating systemic inflammation. Berberine also helps regulate glucose levels, enabling carbohydrates to break down so they don’t fuel harmful bacteria. One study reported that an herbal therapy containing berberine was at least as effective as the prescription antibiotic rifaximin. Unfortunately, it can be difficult for the body to absorb berberine, with very little of the active compound actually reaching your bloodstream. To get the most benefit, look for a supplement that combines berberine with a proprietary plantbased material called GammaSorb that binds to nutrients, making it much more bioavailable and easily absorbed.

PROBIOTICS

Probiotics are beneficial bacteria that support digestion and increase nutrient absorption. If you’ve been diagnosed with SIBO, that’s exactly what your gut needs. Probiotic supplementation has been shown to relieve common symptoms, such as abdominal pain, bloating, and flatulence. They’re so effective, Argentinian researchers report that probiotics worked better than the antibiotic metronidazole in patients suffering chronic abdominal distension and SIBO. And if you must take a round of antibiotics, replenishing your gut with probiotics afterward can help quickly restore bacterial balance in your small intestine.

Jan McBarron, MD, ND, advocates a comprehensive approach to health that encompasses both traditional medicine, including prescribing drugs and surgery, and naturopathy. She enjoyed over 30 years in private practice while cohosting the nationally syndicated health talk radio broadcast Duke & The Doctor. Dr. McBarron is also an author, philanthropist, educator, and the recipient of multiple awards.

Good Health LIFESTYLES
IN DEPTH 14
Small intestinal bacterial overgrowth causes big trouble
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PREVENTING ALZHEIMER’S

New

drugs only provide a very modest benefit, if any benefit at all.

If you’ve ever cared for a parent with Alzheimer’s disease, you know the heartbreak of watching the person you once knew gradually fade away. It’s also likely that you’re worried the same fate may be in your future. The fear of Alzheimer’s is a common concern among anyone over the age of 60, and that’s especially true among those with first-hand experience with this mindrobbing disease.

Inside Alzheimer’s

While you might hope for a cure by the time you reach your own golden years, there’s currently no magic bullet on the horizon from the pharmaceutical industry. In fact, existing Alzheimer’s

What causes Alzheimer’s disease?

The leading theory—and the one researchers have used as a basis for developing drugs—revolves around the buildup of a protein in the brain known as beta-amyloid. Over time, it’s assumed that this buildup creates plaques that destroy neurons and their connections in the brain. But recent findings throw some doubt on this theory. That's because one of the main players studying beta-amyloids actually faked his research into one well-known type of amyloid protein. While that’s a setback, this revelation doesn’t totally undermine the basic amyloid theory. It may, however, explain why every single disease-modifying trial of Alzheimer’s has so far failed.

Unhealthy levels of another protein in the brain, called tau, may also contribute to Alzheimer’s. Everyone

has tau in their brains—and that’s a good thing. Tau binds to and stabilizes structures called microtubules, which support communication between neurons. In Alzheimer’s, however, chemical changes cause tau to detach from these microtubules and stick to other tau proteins, forming tangles that block the communication between neurons and affect memory.

Even though beta-amyloid and tau get all the attention, two other factors also play a role in the development of this progressive and deadly disease: chronic inflammation and reduced blood flow. Chronic inflammation has been linked to a number of serious conditions, including COPD, diabetes, heart disease, and inflammatory bowel issues. Now science has added Alzheimer’s to that list. In a normally functioning brain, damaged cells and proteins—including excess betaamyloid proteins—are removed by cellular trash collectors called microglia glial cells. But chronic inflammation can cause these microglia cells to fail. This causes a buildup of waste, debris, and beta-amyloid, triggering even more inflammation in the brain. This creates a vicious cycle that not only accelerates the buildup of damaged proteins in the brain but also destroys neurons and undermines the integrity of the bloodbrain barrier.

Poor blood flow to the brain can also contribute to Alzheimer’s disease and another type of dementia called vascular dementia. Healthy cognitive function depends on the steady flow of oxygenrich blood to the brain. Recent studies suggest that atherosclerosis—a condition that narrows and stiffens arteries, including those going to the brain—can reduce this vital blood flow and may be an independent cause of Alzheimer’s.

Good Health LIFESTYLES
16
research shows that everyday habits provide promise

Do This to Reduce Your Risk of Alzheimer’s

If you have a family history of dementia or carry a specific gene linked to Alzheimer’s (APOE4), you may feel doomed to develop the disease. But here’s the good news: you actually have more power over your risk than you might think. Two new studies in the journal Neurology show that trading in unhealthy habits for better choices can dramatically reduce your risk of Alzheimer’s disease and other types of dementia. In other words, your family history or genetic profile doesn’t determine your destiny!

The first study—which tracked more than 500,000 people for 11 years— focused on physical and mental activity. Physical activity included housework, walking, climbing stairs, or engaging in regular exercise. Mental activity included the use of computers and smartphones, as well as participation in social activities. At the end of the study, researchers found that people who exercised regularly or lived an active lifestyle reduced their risk of dementia by 35 percent. Housecleaning decreased the risk by 21 percent. And daily visits with family or friends lowered risk by 15 percent.

In the second study, more than 72,000 healthy adults provided data on the foods they typically ate. After 10 years, the researchers discovered that those whose diets were filled with chips, cookies, sugary sodas, and other ultraprocessed foods had an increased risk of dementia, including Alzheimer’s. But the researchers found that replacing just 20 percent of ultra-processed foods with unprocessed or minimally processed food dropped the risk of Alzheimer’s by 34 percent and the risk of vascular dementia by an impressive 39 percent. These findings provide yet another reason to opt for unprocessed or minimally processed foods low in sugar and unhealthy fats.

Add These Nootropics

Nootropics are defined as substances that improve cognition, particularly executive functions like attention, memory, creativity, and motivation. Although there are a number of supplements claiming to be nootropics, the following nutrients have the scientific research to back up their efficacy in maintaining healthy brain function, while potentially preventing Alzheimer’s and dementia.

Curcumin. This golden antiinflammatory compound from the spice

turmeric has been shown to benefit the brain in multiple ways. In addition to reducing inflammation, it’s also been found to keep potentially damaging oxidative stress in check while increasing blood flow in the brain. More recent studies suggest that the phenolic compounds in curcumin not only protect against oxidative damage in the brain; they may also help prevent the accumulation of damaged beta-amyloid proteins. The problem is, ordinary curcumin isn’t well absorbed by the body. To make sure you’re getting all of this compound’s brain benefits, look for a supplement that contains curcumin that’s been blended with turmeric essential oil containing ar-turmerones. This proprietary and highly absorbable form of curcumin is listed on Supplement Facts labels as BCM-95.

Korean Red Ginseng. Long used in Traditional Chinese Medicine to boost energy, Korean red ginseng has been recently found to guard against Alzheimer’s disease by preventing the formation of excess beta-amyloid,

Trouble

worry that these senior moments are an early sign of Alzheimer’s, it’s typically not the case. The National Institutes on Aging cites the following symptoms as a cause for concern:

Memory loss

Good Health LIFESTYLES
Could
Alzheimer’s? Can’t find your keys? Misplaced your glasses?
18
It Be
While many people
handling money and paying bills Taking longer to complete normal daily tasks
Loss of spontaneity and sense of initiative Poor judgment leading to bad decisions

downregulating inflammation and oxidative stress in the brain, and protecting the mitochondria in neurons. Other studies suggest that Korean red ginseng may even help those already suffering from the disease. One of these studies, which appeared in The Journal of Alternative and Complementary Medicine, found that Korean red ginseng improved frontal-lobe function in Alzheimer’s patients. The frontal lobe is responsible for voluntary movement, expressive language, and higher executive functions like planning, organizing, and controlling responses. Other investigations suggest that this herb may improve overall cognition, as well as immediate and delayed recall. For best results, choose a bioavailable supplement like HRG80 that provides full-spectrum, solvent-free Korean red ginseng from the whole root.

Omega-3s. These healthy fatty acids provide a multitude of benefits. One key omega-3, known as docosahexaenoic acid (DHA), is especially important for cognition. Yet studies report that people with Alzheimer’s have declining DHA levels. Research shows that omega-3 supplementation can help correct this DHA deficiency and may lower total beta-amyloid levels in the brain. Plus, some studies have shown that omega-3 supplementation improves cognition.

But not all omega-3 supplements are equally beneficial. Some contain traces of pesticides and toxins. Others may be rancid. Get the protection you pay for with a pure omega-3 supplement made from North Atlantic salmon. Find one that is bound to phospholipids, with added peptides that support better focus and mood.

Rosemary.

Known as “the memory herb,” rosemary significantly enhances memory and increases mental alertness. The secret to the herb’s effectiveness is carnosic acid, which protects the brain from oxidative damage caused by free radicals. One study that appeared in the Journal of Medicinal Food found that a low dose of rosemary effectively improved the speed of retrieving memories in elderly subjects. Other research suggests that rosemary may also help prevent brain aging. While this herb is promising for Alzheimer’s patients, more studies are needed before it’s used as a stand-alone remedy.

Sage. Research suggests that the antioxidant and anti-inflammatory properties of this herb can enhance

cognition and may protect against Alzheimer’s and other forms of dementia. Preliminary studies have found that the compounds in sage shield the brain against inflammation and beta-amyloid damage, thus improving memory. Supplementing with sage has also been found to increase brainderived neurotrophic factor (BDNF), a key molecule that helps maintain the brain’s ability to learn and remember.

Taking steps today to protect your brain may help prevent Alzheimer’s tomorrow. And if you’re worried that you may already be on the road to memory loss, the strategies listed above may help boost brain function and ease your fears.

Holly Lucille, ND, RN, is an author, educator, and television and radio show host with a medical practice in California. An acclaimed expert in the field of integrative medicine, Dr. Lucille has a heartfelt passion for the individual wellness of all people. Visit her website at drhollylucille.com.

If you find yourself experiencing one or more of these symptoms, especially if you have a family history of dementia, consult your healthcare provider.

Good Health LIFESTYLES
19 Wandering and getting lost Increased anxiety or aggression without cause Repeating questions Mood and personality changes

COPING WITH AUTOIMMUNE DISEASE

Inflammation and antibodies deal with the unwelcome guest and then quickly subside once the danger has passed. However, for people with autoimmune disorders, this reaction doesn’t wane. Instead, like a light switch that’s always turned on, the immune system produces a steady stream of inflammation that assaults healthy cells, tissues, and organs. These attacks can affect any part of the body without warning. They can even be life-threatening.

identify any foods in your diet that trigger your autoimmune symptoms so you can avoid them in the future.

Did you know that autoimmune conditions are now among the most common diseases? More than 24 million Americans are afflicted by some type of autoimmune disease, with women being diagnosed at twice the rate of men. And while autoimmune ailments may go by different names—for example, type 1 diabetes, rheumatoid arthritis (RA), celiac disease, lupus, and inflammatory bowel disease (IBD)—they all have one thing in common: an overactive immune response that can’t tell the difference between a harmful pathogen and the body’s own tissues.

There's good reason for the sharp rise in autoimmune diseases. Our twenty-first century environment creates a perfect storm for overwhelming our immune response. Toxins and heavy metals are everywhere, from cleaners to cookware to carpets. They are even found in the air and water we encounter every day. Then there are the ultra-processed diets that lead to nutritional deficiencies.

On top of that, stress is at an all-time high, keeping our immune system in a constant state of agitation.

Under normal circumstances, the immune system is activated only when faced with a threat to our well-being.

While there's no cure for autoimmune diseases, making changes to your lifestyle, combined with some targeted immune-calming nutrients, can help even out your immune response and minimize flare-ups.

TAKE STEPS TO DE-STRESS

The world is a hectic place. With the urgent demands of everyday life and the steady stream of negative news, it's easier than ever to constantly feel stressed out. But constant stress and anxiety will overwork your immune system. Try to keep stress at a minimum by practicing mindfulness techniques designed to help calm your mind so you can better deal with life's stressors. Meditation, deep breathing, or journaling can allow your psyche to work through the events and emotions that have you on edge.

FINE-TUNE YOUR DIET

Immune support starts in the kitchen. If your cabinets are full of foods containing chemical additives, sugar, white flour, inflammatory fats, and engineered ingredients, your autoimmune symptoms will go into overdrive. That's why it's important to opt for anti-inflammatory foods that support a proper immune response instead of ultra-processed packaged goods loaded with a laundry list of unhealthy ingredients. Food like berries, citrus fruits, almonds, and shellfish can quell inflammation and help keep your immune system under control. Also try an elimination diet such as the Autoimmune Protocol (AIP), which removes proinflammatory foods and then gradually reintroduces them. This can help

REST AND RECOVER

Fatigue can be the most debilitating part of an autoimmune disease. Feeling exhausted all the time can interfere with your ability to function and drastically diminish your quality of life. Strive to get seven to nine hours of sleep each night and, if needed, set aside time to rest throughout the day. Taking a short nap, relaxing with a book, or unwinding with some soothing music can help reduce autoimmune symptoms. If you have a lot on your plate, try to prioritize the important things so you don't overdo it.

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Good Health LIFESTYLES

WELCOME TO

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In Good Health, Terry Lemerond

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STAY ACTIVE

Although you should stay within your limits, it's important to be as active as possible. Exercise stimulates immune function while also benefiting your cardiovascular system and mobility. This was shown in a study in which rheumatoid arthritis patients who exercised regularly had milder symptoms, improved heart health, and better joint mobility. But the key to getting the most benefit from exercise is consistency. So choose low-impact movements like swimming or yoga on days that your symptoms act up.

drugs ibuprofen and diclofenac, without the adverse effects that come with them. But, because the body has trouble absorbing ordinary curcumin supplements, look on Supplement Facts labels for BCM-95, a proprietary and bioavailable type of curcumin that’s been combined with turmeric essential oil containing ar-turmerone.

MAXIMIZE THE MINDBODY CONNECTION

The mind is a powerful thing, and managing your psyche can go a long way toward controlling your autoimmune disease. Feeling chronically stressed tricks your body into thinking it's constantly under attack. This kicks your immune system into high gear—often with devastating effects on your symptoms. But quieting an overactive brain with relaxing activities like meditation, breathwork, or yoga can calm inflammation and help keep symptoms under control.

levels through supplementation can be effective at warding off autoimmune conditions. That's especially true when pairing it with supporting nutrients like glutathione. One recent study found that glutathione improves vitamin D absorption by upregulating its bioavailability. Another trial found that a combination of vitamin D and omega-3 fatty acids can reduce autoimmune disease risk by more than 20 percent compared to a placebo.

TAKE TARGETED SUPPLEMENTS

Addressing your lifestyle habits is critical for coping with autoimmunity. But it’s also important to support your immune system with fortifying nutrients.

Curcumin. Inflammation is at the root of many autoimmune conditions. Fortunately, curcumin has significant anti-inflammatory effects on autoimmune diseases, including IBD, arthritis, and psoriasis. A 2021 study linked curcumin supplementation to significant reductions in specific inflammatory markers in people with either rheumatoid arthritis or ulcerative colitis. Other research has shown that curcumin can work just as well as over-the-counter anti-inflammatory

Glutathione. Known as the “master antioxidant,” glutathione plays a key role in keeping oxidative stress that contributes to autoimmune diseases under wraps. Although the body makes its own stores of glutathione, it's easy to be in short supply. A poor diet, stress, exposure to environmental toxins, and simply growing older can drain this vital nutrient. Luckily, supplements can help to restore your blood levels—but only if you take reduced glutathione, which is the stable, active form that provides the antioxidant protection you need.

Vitamin D. Vitamin D boasts a wealth of health benefits, yet about 40 percent of Americans don't get enough of it. That’s bad news since a deficiency is associated with a number of autoimmune disorders, including RA, Crohn’s disease, ulcerative colitis, and psoriasis. Fortunately, boosting

Home to more than 70 percent of your immune system, your gut has a big impact on immunity. Studies show that an unbalanced gut microbiome—known as dysbiosis—can lead to leaky gut. And this, in turn, can trigger the onset of an autoimmune disease. But supplementing with probiotics can help reverse leaky gut by repairing and strengthening the intestinal barrier. In fact, a 2020 study found that a probiotic combo containing Bifidobacterium bifidum significantly reduced gut permeability while increasing regulatory T cells. Other studies show that two probiotic strains—Lactobacillus plantarum and Lactobacillus rhamnosus —may also help improve gastrointestinal symptoms and multi-organ inflammation in people with autoimmune conditions by supporting systemic immunity. To get these anti-inflammatory benefits, as well as immune and intestinal support, look for a probiotic that contains all three probiotic strains.

Good Health LIFESTYLES 22
Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, including The Complete Guide to Beating Sugar Addiction. Visit his website at vitality101.com.

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ANIMAL HEALTH Inside

CANINE PIDDLE PROBLEMS

Determining incontinence

pet parents agree. After a dog’s potty training is complete, dealing with puddles, wet spots, and other piddle problems is discouraging. The first step to addressing the problem is to determine if the urinary incontinence is due to a weak bladder sphincter—also known as weak bladder muscle tone— or a different issue. While the reasons for unwanted accidents are many, understanding the various situations and solutions can provide a pet parent with peace of mind as they seek to deal with this issue.

FIRST, EXPLORE DRINKING HABITS

If a dog consumes more water than its bladder can hold, it may have no choice but to inappropriately piddle. While all dogs are different, the average consumption should be one-half to one ounce of water per pound of body weight each day. If more water is consumed, several factors may be at play. First, work with a vet to ensure that the dog isn’t drinking excessively due to diabetes, a bladder infection, or other health condition that can lead to excessive thirst. Of course, the cause could simply be that your dog

likes drinking water! If that’s the case, lab tests assessing diluted urine are available to show if a dog is consuming too much water.

LIFE HAPPENINGS

Urinating out of turn can be a reaction to a psychological trigger rather than a physical problem. This type of “oops” problem goes away when the cause of stress is eliminated. From sudden or loud sounds to changes in the family to perceived aggression, fixing the issue will fix the puddles. Another consideration? The age of a pet. Older dogs experiencing cognitive dysfunction can “unlearn” their potty training. This is another issue to address with a vet, along with any reasons for behavioral problems resulting in peeing.

ADDRESSING INCONTINENCE SAFELY

If none of these reasons apply, it’s time to consider the possibility that the canine is experiencing a weak bladder sphincter or weakening bladder muscle tone. While it can happen to any dog at any age, incontinence is most often seen in spayed female dogs and obese or aging pets. It’s so common that one in five older female dogs is affected.

Puddles or wet carpeting aren’t the only signs that your dog had an accident. Here are some clues that your dog may be suffering from incontinence.

• Urine smell around the dog or bedding

• Damp legs, especially in a long-haired breed

• Scalding on the skin where contact with urine is happening

• Tendency to lick around the rear end

Although many prescription medications are available to stop incontinence, they also have a wide range of side effects. However, there is an herbal remedy that provides a safe, natural answer for canines—a botanical called Icelandic angelica, technically known as Angelica archangelica. Grown in the harsh conditions of Iceland, this herb’s beneficial compounds become highly concentrated due to the intense arctic summers in which the plants experience 24 hours of daylight. Clinical tests confirm the herb’s ability to strengthen bladder muscles and increase bladder capacity. This well-studied plant extract can quiet the overstimulated nerves in the bladder and help reduce your furry friend’s feelings of urgency to urinate. To make sure you’re giving your pup the real deal, look for Angelica archangelica leaf extract on the Supplement Facts label.

Carrie Donahue, DVM, 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.

Telltale Signs of Incontinence
24
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Cozy Casseroles

Buffalo Chicken Hotdish

SERVES 4

All the flavor of buffalo chicken wings without any of the guilt. This nourishing spin on your favorite game-day snack boasts a full serving of veggies along with all the flavor of traditional chicken wings (minus the mess!). And in our book, that’s a touchdown!

1 head of cauliflower, grated

6 large pastured eggs

1pound cooked chicken, shredded

½ onion, diced

1 red bell pepper, diced

1 teaspoon garlic powder

1 teaspoon smoked paprika

1 teaspoon sea salt

½cup ranch dressing, homemade, or a clean option like Primal Kitchen

Optional toppings: Crumbled nitrate- and sugarfree bacon

Green onion, sliced Avocado, diced Tomato, diced Additional ranch dressing

1 Preheat oven to 400°F. Grease a 2.5 quart baking dish.

2 In a large bowl, combine the cauliflower and eggs, mixing well. Add the remaining ingredients to the bowl and stir to combine.

3 Pour into the prepared baking dish and bake for 45 to 60 minutes.

4 Top with desired toppings and serve.

Per serving: 265 cal; 15g total fat; 11g carbs; 21g protein; 7mg sodium; 4g sugar

Whether you call them casseroles or hotdishes or something entirely different, these tasty onedish meals are a staple of home menus. But you don’t need to rely on canned soups or processed carbs when creating your next casserole. Instead, the recipes here are full of good-for-you ingredients that not only nourish but also pack

Easy Overnight Breakfast Casserole

SERVES 8

A little planning can help you enjoy a nourishing breakfast—even on the most hectic of days. Because you put this casserole together the night before, simply pop it in the oven when you wake up and you’ll have a hot and hearty meal waiting for you once you’re ready for the day. Plus, you’ll get a whopping 13 grams of protein to kick off your morning.

⅔pound nitrate-free Italian sausage, casing removed

2 tablespoons extra-virgin olive oil

⅔pound sweet potatoes, peeled and cubed

1 cup broccoli florets

1 clove garlic, minced

2 tablespoons parsley, minced

6 pastured eggs

Salt and pepper, to taste

1 Lightly grease a 9 x11 baking dish.

2 Heat 1 tablespoon of the oil in a large skillet over medium heat.

26

3 Add the sausage to the pan and cook until no longer pink, breaking up the meat until uniformly crumbled. Remove the sausage to a bowl and wipe the skillet clean.

4 Heat the remaining oil in the skillet. Once hot, add the sweet potato and cook for approximately 3 minutes.

5 Add the broccoli and garlic to the skillet and cook for an additional 2 to 3 minutes.

6 Return the sausage to the skillet and stir to combine.

7 Remove from the heat. Season with salt and pepper to taste.

8 Carefully transfer the sausage mix into the baking dish. Whisk the eggs with the parsley in a medium bowl. Season with salt and pepper and pour the egg mixture over the sausage mixture.

9 Allow to cool completely, cover, and then place in the refrigerator overnight.

10 The next morning, preheat the oven to 350°F. Remove the casserole from the fridge.

11 Bake the casserole for 35 to 40 minutes, or until a toothpick poked into the center of the dish comes out clean.

12 Sprinkle with extra parsley if desired. Slice and serve. Leftovers can be stored in the fridge for up to 3 days.

Per serving: 261 cal; 18 1g total fat; 11.7g carb; 13g protein; 343mg sodium; 0.7g sugar

Greek Moussaka

SERVES 6

This delicious beef and eggplant casserole is a staple in Greece—and once you try it, it may become a staple in your recipe rotation, too. Not only is this casserole a good source of protein; eggplant is packed with polyphenols, as well as vitamins A and C, that help protect cells from damaging free radicals.

2tablespoons extra-virgin olive oil

1pound grass-fed ground beef or lamb

1 onion, chopped

1 14.5 oz. can chopped tomatoes

1 tablespoon parsley, minced Salt and pepper to taste

2pounds eggplant, cut into ½-inch rounds

2 eggs, lightly beaten

1tablespoon milk or alternative milk of choice

1 Preheat oven to 350°F. Grease a 9 x 11 baking dish. Line a rimmed baking sheet with parchment paper.

2 Heat the oil in a large skillet over medium-high heat. Add the beef and onion to the skillet and cook,

breaking up any large chunks, until the beef has browned.

3 Add the tomatoes to the skillet and bring to a boil. Reduce the heat to low and simmer, covered, for 20 minutes, stirring occasionally.

4 Add the parsley, salt, and pepper. Simmer, uncovered, for an additional 10 minutes. Remove from heat.

5 While the meat sauce cooks, place the eggplant rounds on the baking sheet in a single layer. Sprinkle with 1 teaspoon of salt and bake for 15 minutes. Remove from the oven and set aside to cool slightly.

6 To assemble, place ⅓ of the eggplant on the bottom of the baking dish in a single layer. Spread half of the meat sauce over the eggplant. Follow with another layer of eggplant and meat sauce. Finish with a final layer of eggplant. Bake for 35 minutes.

7 Meanwhile, whisk the eggs and milk together in a small bowl. Pour over the casserole and bake for another 10 minutes or until the top is golden. Let rest for 5 minutes before serving.

Per serving: 260 cal; 11.3g total fat; 13.5g carb; 27.2g protein; 79mg sodium; 7.4g sugar

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ALTERNATIVE

homeostasis—the state of maintaining internal balance despite whatever’s happening around you. As the human condition is continually called upon to adapt to less than ideal conditions, andrographis is an adaptogen that helps decrease reactivity to stressful situations, whether real or perceived to be real by the brain. This is accomplished by helping the brain cells communicate more clearly. The key to andrographis’ effectiveness is a bitter compound in the leaves called andrographolide. Studies have shown that andrographolide prevents inflammation in the brain linked to neurodegeneration and improves synaptic plasticity markers in the cortical and hippocampal regions. Plasticity is the brain’s ability to change and adapt to new information.

These findings suggest that andrographolide could be a countermeasure for treating disorders related to memory impairment. In addition, scientific research shows that andrographis may reduce the symptoms of chemotherapy-induced brain fog. While there are growing numbers of andrographis supplements on store shelves, it’s important to look for a supplement that includes at least 80 mg andrographolide and around 400 mg of andrographis per capsule.

Nootropics

What is a nootropic? According to the dictionary, it’s a substance that enhances cognition and memory and facilitates learning. Everyone would sign up for that! Here are some of the stars of supplemental nootropics that you can count on to boost cognition, memory, focus, creativity, and motivation.

Bioactive B Vitamins

B vitamins, including B6, B12, and folate, are essential to keeping the mind sharp. A Korean study examined the blood levels of B vitamins and cognitive function in elderly individuals, including 100 adults with mild cognitive impairment (MCI), 100 with Alzheimer’s disease (AD), and 121 with no cognitive impairments. Dietary and supplement usage was recorded, and folate and B12 concentrations were also analyzed. The researchers found that B vitamin intake was advantageous for individuals with MCI and AD. The better the B intake, the higher the scores on tests that required identifying objects, remembering lists of words, and recalling names. In addition, B vitamins can help boost mood and mental-energy levels. Look for a supplement that supplies vitamin B6 as pyridoxal 5’-phosphate (P-5-P), vitamin B12 as methylcobalamin, and folate (B9) as methylfolate. These forms are more bioavailable because they don’t require conversion by the liver. This is a boon as we age since the body is less able to absorb and convert these critical Bs as we head into our golden years.

Ginseng is one of the world’s oldest adaptogenic medicines. Like all adaptogens, ginseng contains compounds that help the body and mind respond to circumstances in helpful ways. If you’re feeling scattered, ginseng can help you feel focused; if you feel tired, it can energize you. While all ginseng has some benefits, the majority of studies show red ginseng is the best and most beneficial. A new study has shown that a specific red ginseng, called HRG80, helps restore energy lost to chronic fatigue syndrome, fibromyalgia, and post-viral symptoms. In fact, in just four weeks, 60 percent of individuals reported dramatic improvements, including a 67 percent average boost in energy, a 45 percent average increase in mental clarity, a 46 percent average improvement in restful sleep, and a 72 percent increase in stamina. Remember though—not just any ginseng will deliver these results! The HRG80 red ginseng used in this study was hydroponically grown without pesticides, and carefully tended in ultra-clean conditions. This unique cultivation method concentrates levels of noble ginsenosides to be seven times stronger than ordinary ginseng.

Red Ginseng
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Coenzyme Q10

Coenzyme Q10 does what no other nutrient can do—it strengthens energy production in almost every cell in the body, including the brain. Coenzyme Q10 (CoQ10) is well known and has thousands of published studies showing its overall heath benefits, including support for brain diseases and neurodegenerative disorders. Unfortunately, even though CoQ10 is essential for cellular health, it’s easily depleted due to age, intense physical activity, stress, prolonged illness, and certain drugs like statins. This depletion can leave the body susceptible to free-radical damage.

CoQ10 can also help preserve connections in the brain. Scientific research from Japan

found that CoQ10 significantly reduces the loss of nerve signaling in the brain. Earlier clinical work found that CoQ10 may also slow cognitive decline if introduced early enough in patients diagnosed with Parkinson’s. What’s more, CoQ10 can reduce the pain, intensity, duration, and frequency of migraines by stabilizing mitochondrial energy in the brain. In addition, when CoQ10 is combined with a plant-based absorption enhancer called gamma cyclodextrin, bioavailability improves as much as 800 percent! That advantage can mean even better results, making the combination a formidable shield against freeradical damage.

Rhodiola

This adaptogen has a long history of use in Ayurvedic medicine for easing anxiety, fatigue, and depression. And while modern research supports those uses, it’s also found that rhodiola is a promising nootropic. In one review of 36 studies, rhodiola improved both learning and memory. The researchers also found that the herb acted as a neuroprotectant that improves cerebral metabolism—which is the energy generated in the brain—thanks largely to its powerful antioxidant and antiinflammatory properties.

Rhodiola can be a great tool for people who need to optimize their mental faculties. This was shown in one pilot study of 50 adults that appeared in the journal Phytotherapy Research. After 12 weeks of supplementing with rhodiola, the participants showed an improvement in their mental speed and resources. During an earlier double-blind pilot study, students were given either

rhodiola or a placebo. After supplementing for 20 days, the rhodiola group showed improvement in their physical fitness, coordination, and mental sharpness.

There’s even some evidence that rhodiola might help those suffering from Alzheimer’s and other forms of dementia by reducing oxidative stress and inflammation in the brain. It also prevents an enzyme called acetylcholinesterase from breaking down acetylcholine in the brain. This leads to better communication between nerve cells and may help ease some symptoms of Alzheimer’s disease.

To ensure your rhodiola supplement can truly help maximize your mental faculties, look for a high-quality product. Check the Supplement Facts label to confirm that it’s standardized to contain at least three percent rosavins and one percent salidroside.

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Good Health LIFESTYLES

HotTopics

What’s buzzy in natural health

Tracking Stress for Better Health

Move over Fitbits and smartwatches! Stress trackers—the latest in wearable health-and-fitness technology—are having a moment. Stress has a tremendous impact on your overall well-being, with unhealthy levels of stress-induced hormones like adrenaline and cortisol often leading to illness and chronic disease. Stress trackers to the rescue! These smart devices can monitor your body’s physiological stress indicators to help you keep your response in check. Most trackers work by utilizing a heart rate monitor to track your beats per minute and give feedback on whether your heart rate is in a healthy range. They measure heart rate variability, or HRV, which is the difference in time between each heartbeat. Stress trackers can monitor how often your heart rate speeds up, which is often the case when you’re feeling anxious or overwhelmed. This allows you to take note of those instances and hopefully find healthy ways to cope.

Virtual Therapy Remains the Reality

The Covid-19 pandemic ignited the widespread utilization of telehealth options, with mental health services at the top of the list. Online therapy is proving to have staying power and is now a mainstream medical practice. People love it for its convenience, accessibility, and anonymity (there’s no fear of running into someone you know in a virtual waiting room). But medical professionals are concerned that some people won’t benefit in the same way they would from in-person services. The cons of online therapy include relying on the internet and technology to be running optimally for sessions and the risk of a disconnect regarding body language and nonverbal cues that therapists rely on to provide the best care possible. However, many patients and healthcare professionals think that more people will take advantage of mental health services when they’re offered virtually. This means that therapists can have a farreaching impact on people who don’t have the time, resources, or desire to seek in-office care.

Decompressing via Digital Detox

Did you know that Americans spend an average of four hours watching television, plus seven and a half hours on digital devices, each day? We check our smartphones an average of 96 times daily and spend at least two hours on social media. While some of us feel more connected and entertained via technology, many people report suffering from more stress, depression, sleep deprivation, and feelings of isolation than ever before. The solution might be a form of digital detox, which is the concept of taking a break from electronic devices, social media, and streaming services for a set period of time. The key to making a digital detox work, however, is to not be so self-limiting that you set yourself up for failure. Try to pinpoint your personal tech habits, like how often you pick up your phone each day or how many shows you stream before bed, and then declare some personal restrictions. Maybe you’ll put your phone away starting at dinner time so you can focus on your family each night. Or shut down your device before the next episode of your favorite new show starts so it can’t suck you in. Making small changes in digital consumption can help you regain some control over your time and your mental well-being. Just remember to start small in order to succeed.

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Good Health
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LIVING

Combat Indoor Air Pollution

If you’re like most Americans, you spend up to 90 percent of your time indoors. And whether you’re at work, school, or home, that’s a problem. The Environmental Protection Agency (EPA) reports that indoor air is two to five times more polluted than the air outdoors. Research shows that this constant exposure to pollutants puts you at a greater risk of respiratory problems, some cancers, cardiovascular disease, and neurological problems. Even shortterm exposure can trigger irritation of the eyes, nose, and throat, as well as dizziness, fatigue, and headaches. Unfortunately, when it comes to work, school, or other public places, there’s only so much you can do to protect yourself. But taking steps to clean up the air inside your house can help make home the healthy haven it’s meant to be.

THE DIRTY DOZEN

What are some of the worst offenders contaminating the air you breathe? Some might be surprising. For instance, clothes that have been dry-cleaned can off-gas high levels of a cancer-causing chemical called perchloroethylene. And simply mopping your floor with a pine-scented cleaner can generate as many airborne particles as the cars on a busy city street. The difference is these microscopic particles are trapped inside your house.

Being aware of the everyday items that contribute to unhealthy indoor air is important. Here are 12 of the most common culprits:

Become a plant parent. Studies show that potted plants can reduce indoor air pollution. In one study, houseplants reduced carbon dioxide and volatile organic compounds by as much as 30 percent.

WAYS TO CLEAN UP YOUR ACT

Fortunately there’s a lot you can do to reduce the amount of air pollution inside your home.

Ditch aerosols. Pressurized aerosols rely on chemical propellants. Instead of toxic aerosol products, opt for cleaner choices like spraypump bottles, liquids, or solids that reduce or eliminate airborne pollutants.

Freshen the air naturally. One of the easiest ways to reduce odors is to simply open a window. Other options include setting essential oil diffusers or bowls of potpourri around the house.

Invest in an air purifier. Portable air purifiers sporting HEPA technology can help reduce particulate matter floating in the air. Because gas stoves and cooking release harmful particles into the air, consider using an air purifier in the kitchen.

Trade in harmful cleaning products. Go old-school by making your own cleaning products with baking soda, lemon, liquid soap, and white vinegar. Or look for one of the many natural, nontoxic cleaning products now popping up on store shelves.

Counteract indoor air pollution from the inside out. Since it’s impossible to eliminate all indoor air pollution, add a layer of protection with a bioavailable curcumin supplement (listed on labels as BCM-95), which studies show helps safeguard your respiratory and cardiovascular systems from damaging proinflammatory particulates. The B vitamins also protect the cardiovascular system from harmful airborne particles and provide a shield against air pollution that can damage genes.

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HEALTHY
1. Aerosols with pressurized chemicals (e.g., hairspray and other personal care products) 2. Air fresheners 3. Candles and incense 4. Dry cleaning 5. Furniture, especially those that off-gas fire retardants or formaldehyde 6. Gas stoves 7. Household cleaning products 8. New construction or remodeling 9. Paint 10. Perfumes 11. Tobacco smoke 12. Woodburning fireplaces
6
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THE SURPRISING BENEFITS OF WEIGHT LIFTING

Trendy workouts come and go, but pumping iron remains the most reliable way to achieve overall fitness. It’s little wonder since weight lifting boasts so many benefits, including increasing muscle strength, boosting bone density and cardiovascular health, improving cognition and mood, reducing the risk of sarcopenia (age-related muscle loss), fostering functional fitness, and, of course, supporting weight loss. Overall, weight lifting enhances your quality of life and promotes longevity.

The following workouts are designed for beginners. If they seem too easy or if you’re used to exercising, feel free to add more reps and more weight. No dumbbells? No problem! You can also use a kettlebell or even household items like full water bottles, gallon jugs, or large soup cans.

START WHERE YOU ARE

Nothing undermines a weight lifting program faster than trying to lift too heavy too soon. Instead, base the length of time and dumbbell weights on your current strength and stamina. If you’re just starting out, work the whole body weekly by dividing it into sections for three days a week with a day in between for some cardiovascular exercise like walking or biking.

TIPS:

Do a 10-minute warm-up before you start (jogging in place, jumping rope, etc.) and then stretch after your workout

• Stay hydrated

If necessary, take 15- to 30-second breaks between sets

• Stop if anything feels painful

DAY 3

DAY 2

Squats with Biceps Curls. Hold a dumbbell in each hand with palms facing forward and your feet shoulderwidth apart with knees slightly bent. Keeping your knees and feet facing forward, bend your knees and squat, slowly lowering hips toward floor. Pause, then slowly return to the starting position. Now perform a biceps curl by bending your elbows and bringing the dumbbells up toward your shoulders. Slowly lower the dumbbells back to the starting position. Complete three sets of 10 to 15 repetitions.

DAY 1

Dumbbell Rows with Triceps Extensions. Hold a dumbbell in each hand with your arms at your sides and your feet shoulder-width apart. Keeping your abdominals tight, bend slightly forward at the waist. Raise the dumbbells up to the middle of each side of your torso, bending your elbows toward the ceiling and squeezing your shoulder blades together. Hold for two seconds, then straighten your arms. Extend the dumbbells behind you until you feel tension in your triceps. Hold for two seconds, then return to the starting position. Complete three sets of 10 to 15 repetitions.

Wall Push-Ups and Calf Raises. Stand arm’s length away from a wall, facing the wall. Lean forward, placing hands on the wall at chest height. Keeping your legs and torso straight, bend your elbows and lower your upper body toward the wall. Hold, then straighten your arms (don’t lock your elbows!) and return to starting position. Follow this with a calf raise. Raise your body by standing on the balls of your feet. Pause, and then lower your heels back to the floor. Complete three sets of 10 to 15 repetitions.

BONUS

Kettlebell Swing. with your legs slightly wider than shoulder-width apart and a kettlebell on the floor between your feet, slightly behind your heels. Grasp the kettlebell with both hands and swing it up to chest level. Using a continual smooth motion, swing the kettlebell down between your legs as you move into a squat. Continue for 10 to 15 repetitions. Complete three sets.

f itness 34
Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors.
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Nutrients

Knowing about the many types of nutrients could easily be a full-time job unto itself. But if you don’t have the time and simply want to know what distinguishes one form of a vitamin, mineral, botanical, or other ingredient from another, you’ve come to the right place.

Curcumin –The Key Compound from Turmeric

While the words “curcumin” and “turmeric” are often used interchangeably, they are not the same thing. Curcumin is a compound that comes from turmeric (Curcuma longa) and is considered the main driver behind the herb’s benefits.

Research Shows Impressive Results

Curcumin has been proven to be a strong anti-inflammatory and protective antioxidant in numerous scientific and clinical studies, so it has a wide spectrum of applications.

For example, clinical studies have found that curcumin matches, and sometimes exceeds, the symptom relief of prescription and over-the-counter drugs for people with rheumatoid arthritis or osteoarthritis.

One clinical study divided rheumatoid arthritis patients into three groups to test curcumin’s effectiveness: one group took curcumin, another the pain-relieving drug diclofenac sodium, and a third, a combination of the two. The best results for reduced pain and joint swelling—surprising even to the researchers—was seen in the curcumin-only group, with the combination of curcumin and diclofenac sodium not far behind.

The drug-only group didn’t fare as well, and 14 percent of the participants dropped out because of adverse effects.

An osteoarthritis study found similar results when it compared this same curcumin to diclofenac sodium, as well. In this case, the curcumin equaled the pain and symptom relief of the drug, but without causing the gastric side effects of the medication.

Scientific researchers using a model of Alzheimer’s disease reported that curcumin was able to restore the function to brain cells, opening up new possibilities for battling cognitive decline.

Clinical work with individuals suffering from major depressive disorder found that curcumin was virtually equivalent to the drug fluoxetine, seeing only a slight difference with scores of 62.5 percent and 64.7 percent, respectively. Combining the two worked the best, but it is interesting to note that curcumin was as effective as the drug when used on its own.

Curcumin also relieves symptoms for those undergoing cancer treatments. In one clinical study, patients with mucositis due to chemotherapy saw positive changes in just 15 days. In another, curcumin improved remission

rates of myeloma by 75 percent compared to 33 percent of those in the placebo group. Additionally, scientific work has found that curcumin makes cancer cells more sensitive to conventional chemotherapy drugs, potentially further reducing their dosage levels and side effects.

Curcumin has been studied for its effects on nonalcoholic fatty liver disease, insulin resistance and blood sugar levels, and metabolic syndrome, as well, which are just a few of the other conditions it can address.

Choose Your Curcumin Wisely

If you’re looking for strong antiinflammatory, antioxidant, and cellprotecting actions from curcumin, it pays to choose a bioavailable form that absorbs consistently.

The supplemental curcumin used in the studies cited above combines curcumin extract with turmeric essential oil (BCM-95), making it seven times better absorbed than plain standardized extracts. It was chosen by researchers in more than 85 published studies (and counting) because it has been proven effective. For your own daily use, consider this form of curcumin to help you get the highest potential from this clinically proven compound.

Good Health LIFESTYLES 36
KNOW
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Research Roundup

Is Saffron Equal to a Prescription Drug for ADHD?

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.

30 mg/d for >30 kg). Symptoms were assessed using the Teacher and Parent Attention-Deficit/Hyperactivity Disorder Rating Scale-IV (ADHD-RSIV) at baseline and weeks 3 and 6.

RESULTS: Fifty patients completed the trial. General linear model

(ADHD). About half contend with behavior issues, and a third deal with anxiety. Many children in the United States receive treatment, either in the form of behavior-focused therapy or with medications, or some combination of both. However, medications can affect sleep patterns and appetite, and about 30 percent of children simply don’t respond to them at all. Additionally, parents may feel reluctant to use them due to worries about side effects.

THE STUDY ABSTRACT:

Baziar S, Aqamolaei A, Khadem E, et al. Crocus sativus L . Versus Methylphenidate in Treatment of Children with Attention-Deficit/Hyperactivity Disorder: A Randomized, Double-Blind Pilot Study. J Child Adolesc Psychopharmacol. 2019;29(3):205-12.

OBJECTIVE: Attention-deficit/ hyperactivity disorder (ADHD) is one of the most common neuropsychiatric disorders of childhood and adolescence. About 30% of patients do not respond to stimulants or cannot tolerate their side effects. Thus, alternative medication, like herbal medicine, should be considered. The aim of this trial is to compare the safety and efficacy of Crocus sativus (saffron) versus methylphenidate in improving symptoms of children with ADHD.

METHODS: In a 6-week randomized, double-blind study, 54 patients (children 6-17 years old) with a Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM5) diagnosis of ADHD were randomly assigned to receive either 20–30 mg/d (20 mg/d for <30 kg and 30 mg/d for >30 kg) methylphenidate (MPH) or 20–30 mg/d saffron capsules depending on weight (20 mg/d for <30 kg and

repeated measures showed no significant difference between the two groups on Parent and Teacher Rating Scale scores (F = 0.749, df = 1.317, p = 0.425, and F = 0.249, df = 1.410, p = 0.701, respectively). Changes in Teacher and Parent ADHD Rating Scale scores from baseline to the study end were not significantly different between the saffron group and the MPH group (p = 0.731 and p = 0.883, respectively). The frequency of adverse effects was similar between saffron and MPH groups.

CONCLUSION: Short-term therapy with saffron capsule showed the same efficacy compared with methylphenidate. Nevertheless, larger controlled studies with longer treatment periods are necessary for future studies.

WHAT THIS MEANS TO YOU:

Statistics compiled by the Department of Health and Human Services show that over six million children are diagnosed with attentiondeficit/hyperactivity disorder

Fortunately, saffron (Crocus sativus) may provide an option. Although the word saffron conjures images of a deep orangered color, the flower that it comes from has purpleblue petals, and at first glance, looks much like any crocus that might emerge from flowerbeds in the spring. The three stigmas in the flower supply the spice and color that we know as saffron, and along with it, compounds that can benefit mood, focus, and overall mental well-being.

In fact, saffron has been shown to reduce symptoms of depression, and to help individuals reduce habitual stressrelated overeating, so it is not surprising that it may help balance other aspects of health as well. Combined with curcumin from turmeric that has been blended with turmeric essential oil for enhanced absorption and bioavailability, saffron extracts have shown to provide strong results.

This clinical study found that in just six weeks, saffron alone was equally effective as the prescription drug methylphenidate (Ritalin is one brand name) in reducing ADHD symptoms in children aged 6 to 17 years old, providing hope for parents looking for a safe, natural, and effective option.

Good Health LIFESTYLES 38
†Occasional inflammation due to exercise or overuse. ††SPINSscan Condition Specific Supplement Formulas Subcategory, Brand Rank, based on 52 week data. ^Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin. *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. “I guarantee you the results you deserve or your money back!” When it’s your health, count on CuraMe d ®! Terry Lemerond, Founder and President Absorbs Better • Works Longer • More Effective^ • Clinically Proven Results Over 85 scientific studies Up to 500 times stronger than turmeric^ The ONLY PATENTED curcumin with turmeric essential oil containing ar-turmerone Absorption up to 700% (greater than standard curcumin) THE #1 SELLING CURCUMIN BRAND!†† Stronger, More Effective BCM-95 ® Curcumin ^

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Love Your Love Life Are you among the 43 percent of women or the 31 percent of men suffering from problems in the bedroom? Good Health Lifestyle’s editor-in-chief Kim Erickson explains why sexual dysfunction occurs and helps you uncover effective, all-natural ways to get your love life back on track, starting today!

Boost Your Immunity Whether you’re trying to protect against cold and flu season or a more serious illness, Dr. Alex Panossian provides an easy-to-follow blueprint for building up your body’s defense system naturally.

Discover Ultimate Wellness Maximize your immune response and enhance your cardiovascular health, liver function, and joint mobility with andrographis. Paired with a healthy lifestyle, this ancient Ayurvedic herb is a game changer for anyone seeking optimal wellness.

Extinguish Chronic Inflammation

Chronic, low-level inflammation has been tied to a wide range of life-changing diseases including arthritis, Alzheimer’s, diabetes, even obesity! Learn how key botanicals and simple lifestyle changes can extinguish this silent threat to good health.

Fabulous French Grape Seed Extract

Discover the secret to a longer, healthier life with this multi-tasking nutrient. With powerful antioxidant and anti-inflammatory properties, French grape seed extract supports healthy aging, better brain function, cardiovascular health, and more!

Get Energized! Feeling like you’re experiencing your own energy crisis? Discover easy-to-implement ways to naturally reinvigorate your energy stores and one remarkable herb that can help fight fatigue. Learn how to reclaim your energy levels and the life you love.

Melatonin: The mighty molecule for optimal health Melatonin may be best known for promoting sleep, but it turns out this hormonelike compound can provide a host of other surprising health benefits. Check out our tips for getting the most out of your melatonin supplement, from your brain to your immune system and more!

Prevent & Reverse Type 2 Diabetes Are you among the 1 in 10 Americans looking for allnatural ways to prevent or improve type 2 diabetes? Dr. Jacob Teitelbaum gives you the lowdown on how hintonia can keep your blood sugar levels and your A1C in check!

Say Good-bye to Pain Whether it’s joint pain, back pain, headache, or gout, nearly everyone experiences pain at some time or other. Learn how to get relief fast with a host of safe and effective herbal alternatives to potentially dangerous overthe-counter and prescription drugs.

The All-Natural Anxiety Cure

Overwhelmed? Feeling anxious? You’re not alone! Anxiety affects more than 40 million adults in the United States every year. There is hope! Dr. Jozsef Haller shares the secret to managing anxiety and chronic stress without drugs.

The Ultimate Guide to Optimal Digestion

Everyone suffers from occasional digestive upset. When you do, you want relief fast! This comprehensive guide provides the lowdown on natural solutions that can ease both everyday and chronic digestive problems safely and effectively.

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Complete Relief of Bloating, Constipation, and Diarrhea INTESTINAL You can now access Terry Talks Nutrition® (TTN) articles via QR codes! Terry Talks Nutrition articles exist to educate you on how high-quality herbs and botanicals can help you live a healthier life. We’ve put the QR codes here, all in one place, to help you easily access them and read at your convenience. Simply scan any of the QR codes with your device and you’ll be able to read our articles, forward them to your home computer, or text or email them to the people you care about. AT
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