Good Health Lifestyles - Spring 2022

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LIFESTYLES YOUR LIFE PAGE 28 HOW MEAL PREPPING CAN SIMPLIFY Good Health TM

SPRING 2022

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EE

LIFESTYLES

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SPECIAL ISSUE:

SPRING TOWARD

Better Health

ADAPTOGENS TO SIDESTEP STRESS

CONQUER SEASONAL ALLERGIES

WHOLE-BODY

SPRING CLEANUP PAGE 22

3 HERBS FOR

FUN WAYS TO STAY FIT NO GYM REQUIRED! VOLUME 9, ISSUE 0422

BETTER BLOOD PRESSURE PAGE 14 1


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contents

18 FEATURES 18 Stress Less! Chill out with these 5 stress-busting adaptogens.

Healthy in a Toxic World

28 IN EVERY ISSUE 8 News 34 Hot

You Can Use

Topics

22 Staying

36 Research

This Earth Day, toss the environmental toxins that can harm you and the planet.

DEPARTMENTS

GOOD EATS 28 Master Meal Prep Planning and prepping a few staples can make weeknight meals a breeze!

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12

Roundup

HEALTH MAKEOVER

3 Natural Strategies for Healthy Blood Pressure

Drug-free tips to prevent hypertension.

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32 16

IN DEPTH

Safe Solutions for Seasonal Allergies

Ease your suffering naturally! 26

INSIDE ANIMAL HEALTH

Does Your Dog Have Digestive Issues? Easy strategies to prevent canine tummy troubles. 30

ALTERNATIVE MEDICINE CHEST

Curtail Chronic Inflammation

4 ways to reduce chronic inflammation. 32

FITNESS

No-Workout Workouts Fun ways to exercise—no gym required!


EVERY DAY can be a GOOD

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HAIR DAY

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EDITOR'S CORNER Although the new year typically gets all the credit for fresh beginnings, spring is the real season of renewal. Flowers bloom, the trees burst into their leafy splendor, and there’s no better time to give your health a little spring cleaning. If you’re ready for a clean start, flip over to page 22 for Dr. Jacob Teitelbaum’s tips on identifying and eliminating the environmental toxins that can contribute to an array of serious diseases. Environmental chemicals aren’t the only threat to good health. Stress can also make you sick. In fact, up to 90 percent of all doctor visits are stress related! If you’re ready to kick stress to the curb, check out page 18 for Dr. Lynn Wagner’s advice on taming those anxious feelings naturally. In this issue, you’ll also discover drug-free ways to support healthy blood pressure levels, reduce chronic inflammation, and conquer seasonal allergies. And since warmer days can have you looking toward short and swimsuit season, we’ll also share some fun, no-workout workouts that help you get in shape without stepping inside a gym. Spring can also be a busy time of year. Reclaim your time in the kitchen by learning how to meal prep. Spending just an hour or two prepping a few basic ingredients during the weekend can give you a jump-start on healthy meals all week long. Learn how on page 28. As the weather warms and the days become longer, spring is the ideal time for a wellness tune-up. Dive into our spring issue and discover all the natural ways to maximize your health, starting today! Yours in health and happiness,

LIFESTYLES

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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 COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Dr. Jan McBarron Dr. Lynn Wagner 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 For general inquiries, email: info@goodhealthlifestylesmag.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.

Kim Erickson EDITOR-IN-CHIEF

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KNOWLEDGE IS POWER, TM

ESPECIALLY FOR YOUR HEALTH! ®

Are you in search of a reliable, science-based resource for all your health and nutrition questions? Terry Talks Nutrition has you covered.

TERRY LEMEROND Terry Lemerond is a natural health pioneer with over 50 years of experience in the health food industry, and knows the life-changing effects that proper nutrition, exercise, and effective natural medicines can have on your life.

Connect with Terry to increase your knowledge on a wide variety of topics, including immunity, pain, curcumin and cancer, diabetes, and so much more!

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Visit TerryTalksNutrition.com for today’s latest and greatest health and nutrition information.

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NEWS YOU CAN USE

VITAMIN K BENEFITS HEART HEALTH

Looking to improve your cardiovascular health? Vitamin K has been shown to provide the boost you need to fend off heart troubles. A new report suggests that consuming foods with higher levels of vitamins K1 and K2 may protect against atherosclerosis and the cardiovascular conditions it can lead to. The study found that people with the highest intakes of vitamin K1, which is mainly found in plants like dark, leafy green vegetables, were 21 percent less likely to be hospitalized with atherosclerosis-related cardiovascular disease. The risk of hospitalization was 14 percent lower with elevated levels of vitamin K2, which is only found in animal-sourced foods and fermented plant foods like natto. Bellinge JW. Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study. Journal of the American Heart Association. Originally Published 7 Aug 2021. 8

IT’S WHAT YOU EAT THAT MATTERS

A new study emphasizes that it’s not the quantity of calories that you eat, but the quality of those calories that truly counts. This was shown after 20 healthy adults—10 men and 10 women—spent two weeks chowing down on an ultra-processed diet, and two weeks eating minimally processed foods. For each diet, the participants received three meals a day, plus snacks. Both sets of meals had the same number of calories, sugars, fiber, fats, and carbohydrates, and the participants could eat as much or as little as they wanted. Tellingly, the people on the ultra-processed diet consumed 500 calories more per day than they did when eating the minimally processed diet. These extra calories came from refined carbohydrates and unhealthy fats. People also ate faster on the ultra-processed diet and gained two pounds on average. While on the minimally processed diet, however, they lost about the same amount of weight. Hall KD. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. 2019 Jul 2;30(1):67-77.

TOO MUCH MOCHA MIGHT BE BAD FOR YOUR BRAIN

If you’re drinking more than six cups of coffee a day, you may be putting yourself in danger of developing brain issues later in life. In a recent study involving over 17,000 participants, researchers linked excessive coffee consumption to a higher risk of dementia and stroke. These coffee drinkers were consistently found to have a reduced brain volume, which has been associated with mental decline, and a 53 percent increased risk of dementia. But not to worry—a couple of cups of joe a day is generally fine and may even provide some perks. However, if your coffee habit has you reaching for more than six cups of java daily, it might be time to think twice about your choice of beverage. Pham K. High coffee consumption, brain volume and risk of dementia and stroke. Nutritional Neuroscience. Published Online: 24 Jun 2021.

THE SUDDEN-DEATH DIET What you eat may not only be putting your long-

term health in jeopardy, it may actually cause you to die suddenly. That’s according to new research that examined whether certain dietary patterns could lead to sudden cardiac death. Investigators evaluated the diets of more than 21,000 participants using a food questionnaire. Analyses showed that adhering to a Southern-style diet loaded with added fats, fried foods, eggs, processed meats, and sugar‐sweetened beverages increases the risk of sudden cardiac death by 46 percent. On the other hand, those favoring meals focused on fresh fruits and vegetables, fish, and healthy oils have a 26 percent lower risk of sudden cardiac death. Shikany JM. Mediterranean Diet Score, Dietary Patterns, and Risk of Sudden Cardiac Death in the REGARDS Study. Journal of the American Heart Association. 2021 Jul 6;10(13):e019158.


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NEWS

LIFESTYLES

YOU CAN USE

FEELING DEPRESSED? MAKE ROOM FOR MUSHROOMS

Several studies have pointed to the power of antioxidants for preventing mental illnesses such as depression. And the best way to get plenty of mood-boosting antioxidants is by eating plenty of fruits and vegetables. Now, researchers from Penn State College of Medicine suggest adding mushrooms to that category. In their study, scientists observed a significant association between mushroom consumption and a lower incidence of depression. Mushrooms contain high levels of ergothioneine—an antioxidant that may protect against cell and tissue damage that can lead to mental diseases. In fact, mushrooms are the highest dietary source of this potent antioxidant, making them a no-brainer when battling depression. Ba DM. Mushroom intake and depression: A population-based study using data from the US National Health and Nutrition Examination Survey (NHANES), 2005–2016. Journal of Affective Disorders. 2021;294:686. 10

YOUR SUNSCREEN MAY BE DOING MORE HARM THAN GOOD You may not be getting what you bargain for from your

sunscreen. According to Oregon State University scientists, sunscreens made with zinc oxide lose much of their effectiveness and can actually become toxic after just two hours in the sun. That’s because formulas pairing zinc oxide with chemical smallmolecule UV-filters like avobenzone can undergo chemical changes in sunlight, which significantly decrease their UV-A protection. In fact, researchers observed an incredible 80 percent loss in organic filter UV-A protection, making them practically ineffective. Worse, earlier studies suggest that, as chemical sun filters degrade, they can create toxic compounds that can be harmful to your health. While some daily sun exposure is beneficial, the best way to protect your skin is by avoiding sunscreens that include chemicals that act as small-molecule UV-filters and by practicing safe sun protection whenever possible. Ginzburg, A.L. Zinc oxide-induced changes to sunscreen ingredient efficacy and toxicity under UV irradiation. Photochemical & Photobiological Sciences. 20, 1273–1285 (2021).

EXERCISE CHANGES YOUR DNA

Everybody knows that exercise is important for a long and healthy life. But what exactly does physical activity do to your body to maintain your well-being and limit the risk of chronic illness? It turns out that the benefits of your gym session may result from changes to the structure of your DNA. For the first time, scientists have discovered that exercise rewires the enhancers in regions of your DNA that are known to be associated with human disease. By working out, you’re essentially remodeling the DNA in skeletal muscle so that new signals are formed to keep your body healthy. Williams K. Epigenetic rewiring of skeletal muscle enhancers after exercise training supports a role in wholebody function and human health. Molecular Metabolism. Volume 53, November 2021, 101290.


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3

NATURAL STRATEGIES FOR

HEALTHY BLOOD PRESSURE by Jan McBarron, MD, ND

M

ost people don’t think about their blood pressure until it’s too late, but that can be a deadly mistake. High blood pressure, technically known as hypertension, can hurt your health before you even know you have it. In fact, your first symptom could be a heart attack or stroke. That’s why high blood pressure is often known as the “silent killer.” One of the best things you can do for yourself is to keep your blood pressure in a healthy range. Luckily, a combination of positive lifestyle choices, targeted nutrients, and proven botanical extracts can help to keep your pressure down. BEWARE THE SILENT KILLER Uncontrolled high blood pressure can cause significant harm to every tissue and organ in your body. It can lead to dire health consequences such as:

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• Blindness • Kidney failure • Heart failure • Stroke • Brain damage • Dementia

two numbers, reported in millimeters of mercury, or mmHg: 1. Systolic pressure, the top number, measures the pressure during heart beats.

Since you can’t tell when your blood pressure levels increase, it’s important to have it checked regularly. Once you know where your pressure stands, you’ll be able to take immediate steps to lower it or to keep it in a healthy range. WHAT’S A HEALTHY BLOOD PRESSURE LEVEL? Blood pressure refers to the pressure of circulating blood against the walls of your blood vessels. Every time your heart beats, it sends blood through your arteries, increasing blood pressure. In between beats, when your heart relaxes, blood pressure drops. Your blood pressure measurement consists of

2. Diastolic pressure, the bottom number, measures pressure between beats. Blood pressure categories range from normal to hypertensive crisis. When you know your numbers, you can figure out which category they fall into.

Category

Systolic mmHg

and/or

Diastolic mmHg

Normal

Under 120

and

Under 80

Elevated

120-129

and

Under 80

Stage 1 Hypertension

130-139

or

80-89

Stage 2 Hypertension

140 or higher

or

90 or higher

Hypertensive Crisis

Higher than 180

and/or

Higher than 120

Source: American Heart Association


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If your systolic blood pressure is 120 mmHg or higher and your diastolic BP is less than 80, you’ll want to take proactive steps immediately. Luckily, there’s a lot you can do to improve your blood pressure and avoid sending it into the danger zones. LIFESTYLE FACTORS AFFECT YOUR BLOOD PRESSURE Your daily habits can impact your blood pressure like two sides of a coin. Land on the positive side and it’s easier to maintain healthy blood pressure. But land on the negative side and you’ll have a greater risk of high blood pressure and all of its potentially deadly complications.

LIFESTYLES

3 WAYS TO SAFELY LOWER BLOOD PRESSURE Keeping your blood pressure under control can help you avoid severe health consequences. These three proven natural solutions work to safely lower blood pressure and keep it in the normal category.

French grape seed extract. Grape seeds contain potent blood pressure-lowering compounds known as oligomeric proanthocyanidins, or OPCs. By promoting vasodilation and reducing oxidative stress, French grape seed extract LIFESTYLE LOWERS RAISES helps keep blood FACTOR Blood Pressure Blood Pressure flowing smoothly Diet Plenty of fresh fruits Excess salt, processed for healthier blood and vegetables, foods, trans fats, pressure. A metalean proteins, minimal or no fresh analysis published in healthy fats fruits and vegetables Medicine (Baltimore) pooled the results Exercise Regular exercise No or minimal of 16 clinical trials most days of exercise and found that, on the week average, grape seed extract reduced Having more than Alcohol Limited to one drink systolic blood two drinks per day daily for women, pressure by 6.077 two for men points and diastolic blood pressure by Smoking Cigarettes Not smoking 2.803 points. A 2021 Not managing stress Stress Managing stress randomized, doubleor using unhealthy with healthy options blind, placebocoping methods such as meditation, controlled trial such as alcohol mindful breathing, published in Nutrients and drugs and yoga also found that grape seed extract Being overweight Weight Maintaining a significantly reduced or obese healthy weight blood pressure and relieved perceived stress, which can Along with the risk factors you can affect blood pressure levels. For the best control, there are some that you can’t. results, look for a highly absorbable, Those include age, family history, standardized tannin-free French grape and health conditions such as kidney seed extract. disease. Luckily, there are safe, natural nutrients that can help lower your Magnesium. This essential mineral blood pressure and keep it in the plays a key role in blood pressure healthy zone. management. Studies show that even slight magnesium deficiencies can 14

lead to hypertension, partly because blood vessels need magnesium to relax and widen. An intervention study published in Nutrients showed that supplementing magnesium for one month reduced systolic blood pressure by 8.9 points and diastolic blood pressure by 5.8 points in hypertensive patients. Although there are many forms of magnesium, seek out magnesium glycinate. This form is not only easy on the stomach but is also highly absorbable.

Olive leaf extract. Olive leaves make a powerful ally in the battle to lower blood pressure, thanks to a key compound called oleuropein, an antioxidant that promotes vasodilation. A 2021 randomized controlled trial published in the European Journal of Nutrition found that taking olive leaf extract daily for six weeks reduced daytime systolic blood pressure by 3.95 points and diastolic blood pressure by 3.00 points in patients with Stage 1 hypertension. A randomized, doubleblind, placebo-controlled trial that included 60 patients with hypertension showed that olive leaf extract helped lower blood pressure by significantly reducing inflammation. That study was published in the Pakistan Journal of Biological Sciences.

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.


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natural oil has the unique ability to thin mucus so it can drain more easily. It also stimulates cilia activity in the lungs and sinuses. Cilia are the tiny finger-like projections that constantly sweep debris out of the lungs and sinus passageways to aid in elimination. The most effective variety of eucalyptus is Eucalyptus radiata, which contains 65 to 70 percent 1,8-cineole. Just be sure your supplement contains eucalyptus specifically designed for internal use.

Safe Solutions for

SEASONAL ALLERGIES

Boswellia

by Holly Lucille, ND, RN

Ahhh (or achoo!)…Spring! This highly anticipated change of seasons has many parts of the country feeling hopeful about warmer temperatures and sunnier skies. Flowers are blooming, trees are budding, and the beauty of this time of year almost has us forgetting about the dreaded allergy symptoms many of us will soon face. Seasonal allergies show up in many ways and no two people seem to react in the same way. Aggravating symptoms like itchy eyes, congestion, stuffiness, tender sinuses, headache, fatigue, and a scratchy throat are telltale signs of seasonal allergies, also known as hay fever. These symptoms are a sign that your immune system is overreacting to something in the environment that it perceives as a threat. These symptoms can leave sufferers feeling downright miserable—sometimes for days or even weeks on end. People often turn to over-the-counter medicines to treat their allergy symptoms, but many are discouraged by the lack of relief or the unwanted side effects these meds can cause. The good news is, if you’re one of the 35 million Americans that suffer from seasonal allergies, you may be able to find effective relief with these proven solutions from nature. 16

Quercetin

Maybe you’ve heard of quercetin. It’s quickly becoming a favorite in the fight against viruses. But it also shines as a natural antihistamine. Because of quercetin’s ability to reduce bronchial and sinus congestion, it can also reduce the body’s reactivity to allergens and make asthma symptoms less severe. Quercetin stops mast cell activation (the cells responsible for overreacting and triggering allergic reactions), relaxes the trachea, and reduces inflammatory compounds in cells that line the inside of the lungs. Quercetin’s ability to balance inflammatory and immune cytokine activity means it can be a valuable ally in treating autoimmune conditions, too. Unfortunately, quercetin on its own isn’t easy for the body to absorb. It needs a boost from something called gamma cyclodextrin, which gives the fat-soluble nutrient the absorption qualities of a water-soluble one. Make sure you look for this important ingredient in a quercetin supplement!

Eucalyptus

A potent essential oil, eucalyptus has a powerful scent. In fact, just one whiff can instantly clear nasal passages, making it exceptional for treating symptoms like sinus congestion and a stuffy nose. Used in capsule form, this

Another natural remedy for seasonal allergies is boswellia. Many natural health experts promote boswellia as one of the world’s most effective natural medicines based on its powerful ability to fight specific inflammation in the body—including the inflammation that triggers hay fever symptoms. For those dealing with allergy-related respiratory issues, boswellia offers relief by opening airways and reducing swelling in the bronchial and nasal passages. This was proven in a clinical trial involving 40 patients with bronchial asthma. Patients took either 300 mg of boswellia three times a day or a placebo for six weeks. At the end of the study, 70 percent of the participants who had taken boswellia showed significant improvement of symptoms, compared to just 27 percent in the placebo group. Make sure the boswellia you seek out is standardized to contain 10 percent AKBA, an important compound in this powerful nutrient. If you find yourself reaching for the tissue box more than your gardening gloves this spring, try some of these natural solutions for safe and effective allergy relief you can count on.

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.


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Stress Less! by Lynn Wagner, MD

Y

Your life is full of stressors that are often impossible to avoid. From work deadlines to that pile of bills to your endless to-do list, it’s no wonder you feel stressed out much of the time. You might have trouble sleeping, find it difficult to focus, or suffer from recurring digestive issues. That’s because non-stop stress can take a toll on your emotional, mental, and physical health. Even though you can’t always control the things that worry you, you can change the way your body manages stress. This can help you avoid getting stuck in a stress spiral that keeps you in a reactive fight-or-flight state. For extra support, you can count on safe, natural botanicals that can de-stress and supply calm, focused energy every day.

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Stress Takes a Toll on Your Health

When you’re stressed, an alarm system in an area of your brain called the hypothalamus is activated. Your pituitary gland receives the alarm signal and passes it on to your adrenal glands. This relay then sets off a chain reaction that includes increased adrenaline and cortisol production designed to help you escape danger. Once the threat has passed, the alarm quiets, your hormones normalize, and you return to life as usual. That cycle works well when you’re facing an immediate and finite threat, like a minor car accident. But when your stress becomes constant—think a grueling daily commute or an endless cycle of worrying news—your body

never gets the “all clear” and stays stuck in a reactive mode. And that can have an unhealthy whole-body impact. Current research shows a clear link between chronic stress and dozens of health conditions, including: • Alzheimer’s disease • Anxiety • Cancer • Cardiovascular disease • Depression • Digestive problems • Hypertension • Immune system suppression or overreaction • Insomnia • Premature aging • Type 2 diabetes • Weight gain and obesity


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Luckily, you can change the way your body manages stress by avoiding stressincreasing activities and embracing stress-reducing options.

Life Choices Can Increase the Consequences of Chronic Stress When you’re constantly stressed out, it’s easy to fall into bad habits. Those can end up amplifying the negative aspects of your body’s stress response and increase your risk of developing stressrelated diseases. Examples of the unhealthy choices that increase the consequences of chronic stress include: • Avoiding social interactions • Drinking too much • Overeating • Poor food choices • Sedentary lifestyle • Smoking Any of these bad habits can interfere with the way your body manages stress and makes it harder for your body to enter its calm-down phase. Unfortunately, chronic stress can drive you toward these unhealthy behaviors and make it feel difficult to engage in healthful activities shown to reduce your stress level.

Stress-Reducing Activities Help Calm Your Body When you’re feeling stressed and overwhelmed, start with one or more of the following relaxation techniques to help soothe your nervous system. Then build on that progress to do even more to get your chronic stress response under control. Some proven de-stressors include: • Acupuncture • Box breathing • Exercise • Journaling

LIFESTYLES

• Laughing • Meditation • Spending time in nature • Yoga Taking any of these active steps can help reduce your stress levels. Combining them with natural stressbusting herbs can help you stay balanced and steady in the face of intense stressors.

Balancing Adaptogens for Easier Stress Management For centuries, natural healers have relied on a special class of herbs called adaptogens that help the body adapt to stressors. Adaptogens help keep stress hormones in balance, allowing your body to better respond to stressful situations. That balanced response helps you avoid falling into a chronic stress cycle. With their balancing effects, adaptogens can relax and rejuvenate you at the same time. These prized botanicals deliver profound healing effects for overly stressed bodies in several ways, including boosting stamina, giving a sense of well-being, increasing strength, and reducing mental and physical fatigue. All adaptogens can help rebalance your body’s stress response, but they each work differently. Some excel at gently energizing your mind and body, while others work better for calming anxiety. This allows many adaptogens to work well when taken together.

5 Calming Adaptogens Adaptogens have helped people feel mentally and physically revitalized for generations. These five traditional botanical medicines alter the way your body manages stress and can help you avoid the health consequences of a chronic stress cycle.

Andrographis Andrographis has been used for thousands of years in traditional Ayurvedic medicine. This adaptogen is prized for its ability to strengthen immune defenses, which can be compromised by chronic stress. Andrographis contains a special compound called andrographolide that provides most of the health benefits this plant delivers including strong antioxidant and neuroprotective activity. A 12-month, placebo-controlled pilot study found that andrographis reduced fatigue by 44 percent in patients with multiple sclerosis. A combination of andrographis and another powerful adaptogen, ashwagandha, heightens the effects of each. A randomized, double-blind, placebo-controlled clinical trial published in the journal Pharmaceuticals (Basel) found that a formula containing both herbs reduced anxiety and improved attention and concentration after just four weeks of treatment.

Ashwagandha Ashwagandha has been a staple of Ayurvedic medicine for more than 5,000 years. This revered botanical adaptogen contains powerful compounds called withanolides that are well known for their ability to increase the body’s resistance to stress. Ashwagandha has been shown to reduce cortisol levels, which helps quiet the fight-or-flight response that can make you feel tense and panicked. That’s crucial for chronic stress sufferers whose cortisol levels remain elevated all the time, eventually leading to burnout and fatigue. A 12-week 19


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clinical trial that appeared in the journal Cureus showed that older adults who took 600 mg of ashwagandha had better sleep quality, enhanced mental alertness, and substantially improved quality of life. During another clinical trial, cortisol levels dropped by 33 percent in healthy adults who took 600 mg of ashwagandha daily. The subjects taking the herb also enjoyed better sleep quality and significantly lower stress scores.

Echinacea Though echinacea is typically associated with cold and flu support, a specialized root extract of this ancient herb provides ongoing relief from stress and anxiety. According to one study testing the ability of various echinacea preparations to ease anxiety, only an alkamide-rich root extract of Echinacea angustifolia showed consistent results. What’s more, the dose that showed the best anxiety-reducing result was much lower than what’s typically used to stimulate the immune system. In a recent double-blind, placebocontrolled clinical trial published in the Journal of Affective Disorders, a specific echinacea extract known as EP107 was shown to reduce anxiety and improve emotional well-being after patients took a dose of either 40 mg or 80 mg daily for six weeks. Another clinical trial published in Phytotherapy Research found that participants taking the standardized echinacea extract for just seven days had three times less anxiety compared to those taking a placebo. The researchers concluded that EP107 delivered “significant beneficial effects on anxiety in humans.” 20

LIFESTYLES

Red Ginseng One of the first adaptogens used as medicine, red ginseng increases physical and mental resilience while improving your body’s ability to adapt to stress. This Asian plant helps reduce your body’s reactivity to stressors by encouraging calming brain chemicals and balancing cortisol levels thanks to compounds in the herb called ginsenosides. There are more than 100 different ginsenosides in ginseng, the vast majority of which aren’t absorbed well by the body. To be effective, they must be converted to so-called noble or “rare” ginsenosides by the beneficial bacteria in your gut. However, one proprietary form of red ginseng known as HRG80 has already done the conversion, ensuring you’re getting a highly absorbable and bioavailable form of this herb. A randomized, double-blind, placebo-controlled clinical trial published in Pharmaceuticals (Basel) showed that red ginseng improved mood and brought a sense of calm and relaxation to older adults during cognitive challenge tests. An earlier pilot trial published in the same journal found that treatment with red ginseng improved attention, memory, and perceived stress better than standard ginseng or a placebo. The researchers noted that the anti-stress benefits of red ginseng appeared after just one dose and it continued to outperform standard ginseng over the full 12-day trial.

Rhodiola Rhodiola, an herb native to northern Europe and Asia, is well known for bringing a sense of calm and focused energy, rather than the frenetic spike brought on by stimulants like caffeine. This adaptogen increases dopamine and serotonin activity in the brain, improving memory and attention while allowing specific areas of the brain to work more calmly and efficiently. Rhodiola contains unique compounds called salidrosides, which include rosavin, rosin, and rosarian. These plant chemicals deliver the stress reduction and relaxed energy that rhodiola is prized for. An exploratory clinical trial published in Neuropsychiatric Disease and Treatment found that taking rhodiola improved emotional exhaustion and significantly relieved the symptoms of stress, anxiety, and exhaustion in adults suffering from burnout. Another small eight-week trial published in the journal Complementary Medicine Research showed that chronic fatigue patients who took rhodiola saw their symptoms decline significantly after just one week. Practicing one or more of the relaxation techniques mentioned and adding adaptogenic herbs to your daily routine can help keep a lid on stress. Over time, these strategies can help you stress less and enjoy life more!

After working in the ER for 10 years, Lynn Wagner, MD, noticed a huge gap in healthcare. 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.


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LIFESTYLES

Unlock the Many Benefits of

Melatonin

Most people know melatonin supports healthy sleep cycles, but Melatonin does so much more!*

It Supports:

• Immune Health • Vision Health • Healthy Aging • Healthy Inflammation Response^ • Gastrointestinal Health • Protection Against Oxidative Stress • Deep Restful Sleep*††

Take Daily to alth! e H r u o Y n i e c n e r e Make a Diff EuroPharmaUSA.com ^Occasional inflammation due to exercise or overuse. ††For relief of occasional sleeplessness. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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STAYING HEALTHY IN A TOXIC WORLD What does the can of paint in your garage, the shampoo in your shower, and the veggies in your refrigerator have in common? They’re all sources of harmful environmental toxins that can undermine your health.

by Jacob Teitelbaum, MD In the last issue (Winter 2022), I told you how exposure to everyday toxins could trigger an array of acute health problems. But the buildup of these environmental contaminants can also, over time, damage your DNA, degrade your brain function, and upend your hormones. With Earth Day on the horizon, it’s important to take a closer look at the toxins you’re exposed to daily and learn how key nutrients can help to neutralize their harmful effects. OUR CHEMICAL ROMANCE There are around 84,000 chemicals routinely used in agriculture and industry to create the products you use every day. Yet, despite growing evidence that many of these chemicals have potentially deadly health consequences, only one percent of them has been studied for safety. These chemicals are consumed, inhaled, or absorbed by the body, sometimes wreaking havoc on your cells and often being stored in your body fat, where they can linger for decades. 22

Despite all this, I consider the present to be the best time in human history to be alive. But it does have its unique challenges. People can thrive, but they need to supply their bodies with the tools needed to do so, given the modern environment. How bad is our environment? According to the Centers for Disease Control and Prevention, the average person has at least 212 harmful chemicals in their blood or urine. Here are four types of toxins that pose a particular threat to both human health and the environment. HEAVY METALS Some metals, like iron and zinc, are essential for good health. Others, like arsenic, cadmium, lead and mercury have been linked to cardiovascular conditions, neurological problems, respiratory issues, and more. These harmful heavy metals can be inhaled as fumes, consumed through foods and water, and absorbed into the skin via personal care products. Arsenic, which is found in fertilizers, paint, pesticides, pharmaceuticals, and tap water, has been linked to low blood pressure, as well as a higher risk of some cancers and brain, heart, and

lung conditions. Cadmium, which is used to manufacture batteries, coal, metal coatings, and plastics, is a carcinogen that may contribute to kidney, lung, and skeletal damage. It can also trigger hypertension. And although lead has been phased out of gasoline and paint, it’s still found in some cosmetics (especially lipstick) and toys. Long-term exposure has been associated with anemia, kidney damage, and muscle weakness, as well as reproductive and neurological problems. Another common heavy metal linked to health problems is mercury, which can lead to impaired kidney function, digestive and immune problems, fatigue, depression, and memory issues. PESTICIDES Much of the food we eat contains pesticide residue. Green spaces and backyards are also a source of these harmful agricultural chemicals. Pesticides are stored in fat cells and can increase the risk of cancer, neurological problems, and hormonal disruption. They’re also considered obesogens, which are chemicals that can contribute to unwanted weight gain. One of the worst offenders is chlorpyrifos, an insecticide that can cause brain damage and possibly autism. According to researchers at the University of Southern Denmark, there are no safe levels. Another widely used pesticide is glyphosate, one of the most toxic agricultural chemicals in use today. Exposure can increase the risk of cancer, as well as liver and kidney damage. It’s also an endocrine disruptor that may affect fertility and reproductive development. PLASTICIZERS It’s hard to imagine life without plastic. Yet toys, food containers, and even cosmetics leach chemical plasticizers that can damage your health. For example, bisphenol A (BPA) mimics estrogen and can disrupt normal hormone function. There is also evidence linking BPA to type 2 diabetes and obesity. Some manufacturers have swapped out BPA for bisphenol S (BPS), which at least


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one review notes may be even more toxic to reproduction than BPA. Phthalates are another ubiquitous class of plasticizers used in food storage containers, makeup, perfume, shampoo, shower curtains, and even children’s toys. Studies have found that phthalates change how male reproductive organs develop and increase the risk of neurological problems (including ADHD and autism), obesity, and type 2 diabetes. Of more concern, new evidence in the journal Environmental Pollution reports that chronic exposure to phthalates is linked to early death from all causes.

CURCUMIN is a powerful protector against environmental toxins, largely due to its antioxidant capabilities. Studies have found that this golden derivative from the turmeric root can protect the brain, kidneys, and liver from heavy metal toxicity. Other research reports that curcumin can play a protective role against phthalates, especially in the kidneys and the male reproductive system. It also guards against metabolic damage from BPA exposure. If that weren’t enough, a study in the journal Nutritional Neuroscience suggests that curcumin might also protect against pesticideinduced brain damage. To ensure this protection, check the supplement facts label for BCM-95, a standardized, bioavailable form of curcumin that provides optimal absorption.

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LIFESTYLES

VOLATILE ORGANIC COMPOUNDS (VOCs) Fumes from volatile organic compounds (VOCs) like benzene and formaldehyde are released into our homes and offices every day. Found in products like adhesives, air fresheners, carpeting, cosmetics, paint, particle board, scented candles, and upholstery, VOCs can cause brain fog, dizziness, headache, or nausea. Breathing in low levels of VOCs for long periods of time can increase the risk of cancer, worsen asthma and other respiratory problems, and may disrupt hormonal activity.

PROBIOTICS are essential for maintaining gut health, especially when you’re exposed to chemical contaminants. Routine exposure to these toxins—especially heavy metals, pesticides, and VOCs—can disrupt your microbiome, reducing the diversity and the number of beneficial bacteria in your gut. Findings in the journal Toxics report that this imbalance, known as dysbiosis, can contribute to cardiovascular, digestive, metabolic, and neurological problems, as well as an increased risk of colorectal cancer, liver disease, and obesity. However, other studies show that taking a high-quality probiotic supplement can counter dysbiosis and may also help protect against future heavy metal contamination. For best results, seek out a probiotic that provides at least 20 billion live, active bacteria and includes Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium bifidum.

REDUCE YOUR CHEMICAL BODY BURDEN It is not possible or necessary to avoid all the chemicals in the modern environment. But it is helpful to use common sense when shopping. Taking steps to reduce the chemicals in your diet and home environment can be a great way to prevent problems. But it’s also important to reduce the harmful impact from toxins already present in your body. The following nutrients can help:

GLUTATHIONE is often called the “master antioxidant” for its ability to protect the body from DNAdamaging free radicals. It can also recycle other antioxidants like vitamins C and E. Yet your body’s glutathione production declines as you age. And that’s a problem since studies have found that exposure to VOCs and heavy metals can easily overwhelm your glutathione supplies. Fortunately, research suggests that taking a glutathione supplement can restore levels and protect DNA from environmental toxins. One study in Integrative Medicine: A Clinician’s Journal also reports that glutathione transports mercury out of cells and the brain. But to get the most from your supplement, check the label to ensure you’re taking “reduced” glutathione, which is the active form of this critical nutrient.

BERBERINE—a powerful anti-inflammatory and antioxidant—can help protect the brain against heavy metal toxicity and the ensuing formation of amyloid-beta plaques, which are a hallmark of Alzheimer’s disease. In one preliminary study that appeared in the journal Experimental Gerontolog y, researchers concluded that berberine showed promise in preventing cognitive decline and Alzheimer’s. For the most benefit, look for a berberine supplement derived from the root and bark from the Indian barberry plant.

Jacob Teitelbaum, MD, is a boardcertified 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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LIFESTYLES

y m t r o p p u s o t w o h “Now I know ” TM

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Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 60 years of German research.*† EuroPharmaUSA.com †Supports healthy levels already within normal range. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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Good Health

Inside

TM

LIFESTYLES

ANIMAL HEALTH

COMMON SIGNS of DOGGY DIGESTIVE ISSUES • ALLERGIES • SKIN IRRITATIONS • TIREDNESS • GROUCHINESS • DIARRHEA • VOMITING • GASSINESS OR BURPING

DOES YOUR DOG HAVE DIGESTIVE ISSUES?

chicken and rice. Pumpkin, without spices or additives, is also good for your dog’s gut and can help ease any lingering nausea.

by Carrie Donahue, DVM

INSIDE THE STOMACH

Just like people, dogs can experience a variety of digestive issues. Aside from the obvious symptoms of vomiting or diarrhea, how can you tell if your pup is experiencing tummy troubles? And what can you do to provide relief? The following guidelines can help ease your dog’s digestive woes.

OUTSIDE THE STOMACH

If your dog appears to have a digestive issue that comes on quickly, it’s usually due to something they ate. In this case, one of the best things you can do is to withhold food for 12 to 24 hours. This can provide the reset your dog’s digestive system needs. Do make sure to provide plenty of water. If your dog doesn’t want to drink, try giving them ice cubes since many pups see them as a treat. Once you reintroduce food, choose a bland diet such as boiled

• FEVER • STOMACH GROWLING • ANXIETY & AGGRESSION

Chronic digestive issues can be caused by colitis or other intestinal problems. But conditions outside of the gut can also cause ongoing digestive upset. These can include cognitive problems, cancer, heatstroke, hormonal issues, inner ear disorders, liver or kidney conditions, pain, pancreatitis, and even stress. With such a wide array of possibilities, it’s best to consult with your vet to determine what’s at the root of your dog’s chronic digestive issues. Unlike the quick onset of problems from an occasional queasy stomach, the sooner you and your vet can get to the bottom of the problem, the sooner your dog can benefit from treatment.

PREVENTION IS KEY

Since the gut influences your dog’s overall health, it’s important to supplement their diet with an effective canine probiotic. Probiotics help to balance your pup’s microbiota and protect against both acute and chronic

CAN’T I JUST GIVE MY DOG YOGURT? The probiotic count in yogurt is measured in the millions. That may sound impressive, but the truth is that by the time these probiotics get through the canine digestive system, their numbers are greatly diminished. Yogurt may be a tasty treat, but it’s a waste of time if optimal digestion is the goal. 26

digestive problems. But because dogs have a more acidic stomach than humans—as much as 10 times—it’s important to choose your probiotic carefully. Here’s why: Supplemental probiotics only work if they survive the journey through the acidic stomach environment to reach the intestines. To support your dog’s digestion and bowel health, look for a canine-specific supplement with viable, acid-resistant strains like Bifidobacterium animalis and Bifidobacterium bifidum. One research study in dogs with sudden diarrhea found that recovery time was reduced by 40 percent for dogs treated with B. animalis versus a placebo.

PREVENTING FUTURE PROBLEMS

To prevent future problems, ask yourself these questions: Have I been giving my dog scraps from the table? Has my dog eaten any “treats” they found around the house or garden? Have I added a canine-specific probiotic into my dog’s daily routine? Being proactive when it comes to your dog’s gut health is a smart idea for any pet parent.

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.


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LIFESTYLES

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Good Health TM

Master

Meal

Prep How often do you find yourself in the drive-thru or ordering a pizza after a hectic day? If it’s less occasional and more of a weekly (or daily) routine, consider meal prepping! Having a fridge filled with healthy, ready-to-eat dishes or pre-cooked ingredients you can quickly throw together can save you time and money, all while keeping your family well fed. Having pre-prepared meals on hand can also help you control portion size and keep your dietary goals on track. It’s a great way to avoid unhealthy TV dinners or takeout, especially when you’re overwhelmed or exhausted. What Is Meal Prepping? When you meal prep, you take a few hours every weekend (or whenever you have a day off) to create pre-cooked dishes like soups or stews or to prep readyto-cook components of healthy, delicious meals. One of the best things about meal prepping is that it’s flexible. You can customize it to include your family favorites or tailor it for specific food preferences. This is your meal prep. Tweak it to make it work for you. 28

LIFESTYLES

7 Steps to

Meal Prep Magic 5. Chop your veggies. Having 1. Plan your meals.

Write out the meals you want to prepare and a grocery list of the ingredients you’ll need. Decide which meals you’ll precook and what meal components you can make ahead of time.

2. Shop.

Start by shopping your pantry and freezer first. Then fill in any missing ingredients with a trip to the grocery store.

a stash of clean, pre-cut vegetables can save time and your sanity after a long day. These colorful nutrient bombs can easily be added into casseroles, scrambled eggs, skillet dishes, soups, and stews. Want to save even more time? Partially steam hearty vegetables like Brussels sprouts, broccoli, cabbage, carrots, cauliflower, chard, green beans, kale, or summer squash. Once done, they are ready to be transformed into fast and easy meals. You can also arrange the veggies on a platter with a small bowl of ranch or garlicky mayo for dipping to create a fresh, nutritious snack.

6. Set up a salad bar. Cut up your 3. Get ready to cook. Time to dust

off your slow cooker, blender, mandolin, or any other appliance that will simplify your meal prep. Also, make sure you have your food containers ready. It’s also smart to have some labels or masking tape and a Sharpie on hand.

4. Prep your protein. Having some

pre-cooked chicken or ground meat stashed in the fridge is key for successful meal prep. Depending on the size of your family, roast at least two chickens. Eat one for dinner and cut up or shred the other for meals later in the week. It’s also smart to fry up a pound or two of ground meat (beef, bison, chicken, lamb, pork, or turkey). Having a stash of ground meat in the fridge can slash the weekday prep time when making casseroles, stuffed peppers, or tacos.

favorite salad ingredients and store them in glass containers for a DIY salad bar right in your fridge. Options can include arugula, romaine, spinach, beets, bell peppers, cabbage, carrots, cherry tomatoes, cucumbers, mushrooms, red onions, and snow peas. Store each ingredient in its own container for quick assembly whenever hunger strikes.

7. Soups, stews, and sauces.

Soups and stews are a great way to use up leftover meats and veggies. Plus you can portion out the food into individual or family-sized meals which can be frozen until needed. Making your own sauces—think chimichurri, marinara, pesto, salsa, or tzatziki—and salad dressings is also a smart way to save money while avoiding unhealthy oils and additives often found in commercial varieties.

You can find a wealth of ideas and recipes by combing through your favorite cookbooks or with a quick search on Pinterest. Meanwhile, here are a couple of meal prep recipes to get you started!


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LIFESTYLES

Basic Roast Chicken Having a stash of cooked chicken in the fridge is an easy way to ensure you’ve got the perfect base for an array of recipes whenever anyone asks what’s for dinner. 2 3½ pound chickens Extra virgin olive oil Salt and pepper to taste G arlic cloves, herbs, and/or lemon slices (optional) Preheat the oven to 400° F. Rub each chicken with the oil. Sprinkle the chickens inside and out with the salt and pepper and fold the wings under each bird. If desired, place the garlic, herbs, and/or lemon inside the cavity. Tie the legs together with twine. Place the chickens on a rack in a roasting pan. 1

Roast for one hour or until the thigh meat registers 165° on an instant-read thermometer. Baste every 15 minutes with the pan juices. 2

When the chicken is cooked, remove from oven and let rest for 20 minutes. Serve one of the chickens and, once cool, cut the other into pieces or shred for use later in the week. 3

Veggie Bin Soup This versatile soup is a great way to use up the leftovers in your vegetable bin. Make it a meal by adding the pre-cooked protein of your choice. 1 tablespoon avocado oil or ghee 1 cup chopped onions or sliced leeks (white part only) 2 -3 cups asparagus, broccoli, cauliflower, green peas, mushrooms, spinach, or zucchini 4 cups chicken or vegetable broth 1 can full-fat coconut milk Salt and pepper to taste Herbs of choice Heat the oil or ghee in a large saucepan. Add the onions or leeks and sauté until soft and translucent. 1

2

Salad dressings are a great way to express your creativity. Just remember these basic ratios:

extra virgin olive OIl or avocado oil

vinegar of choice (you can sub the vinegar with lemon juice)

Stir in the vegetables.

Add the broth and bring to a boil. Reduce the heat and simmer for 20 minutes or until the vegetables are cooked through. 3

Add the coconut milk and continue to simmer for an additional 10 minutes.

Freshly ground pepper

4

Using a blender or a stick blender, process the soup until smooth. 5

Just before serving, add the salt and pepper to taste. If desired, stir in a handful of fresh herbs like chives, parsley, tarragon, or thyme. 6

A teaspoon of dried herbs and/or spices Combine the ingredients in a glass bottle. Cap and refrigerate for up to a week. Shake well before using.

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ALT ERNATIVE

MEDICINE CHEST

CURTAIL CHRONIC INFLAMMATION When the word “chronic” comes before the word “inflammation,” it’s time to pay attention. Inflammation itself is not harmful. While acute inflammation is part of the normal healing process, chronic inflammation can increase your odds of developing any number of health conditions, including Alzheimer’s disease, atherosclerosis, diabetes, and rheumatoid arthritis. Since chronic inflammation is a spark that sets off disease in the body, arm yourself with antiinflammatory botanicals— because no one has time for chronic inflammation!

Curcumin When looking for a strong ally to fight chronic inflammation, reach for curcumin. The subject of more than 8,000 scientific studies, curcumin is well known for its superior antiinflammatory action and the ability to neutralize pro-inflammatory freeradical cascades. Because curcumin fights inflammation, it also addresses pain throughout the body. A number of studies show that curcumin helps manage chronic pain through multiple pathways by suppressing cytokines—substances secreted by the immune system that contribute to inflammation. Scientists now believe that chronic

30

low-level inflammation can play a role in many of the diseases that plague society today. This can include heart disease, cancer, metabolic syndrome, Alzheimer’s disease, and various degenerative conditions. Curcumin’s ability to help fight chronic inflammation is an important tool in both preventing and treating these conditions. It’s safe and non-toxic, making curcumin therapy high on the list for any condition involving inflammation. However, standard curcumin formulations aren’t well absorbed by the body. To ensure all the benefits this herbal compound has to offer, research has found that truly effective supplements contain ar-turmerone—curcumin’s most bioactive turmerone. Multiple clinical trials show that curcumin with arturmerone provides greater absorption along with enhanced benefits, including halting tumor growth and triggering apoptosis. Listed on supplement labels as BCM-95, this optimized form of curcumin remains in the bloodstream longer, setting the stage for powerful antiinflammatory and antioxidant actions. Because chronic inflammation is often accompanied by pain, look for a supplement that combines a clinically proven curcumin with boswellia, DL-phenylalanine, and nattokinase.


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Boswellia Boswellia is a powerhouse antiinflammatory with the unique ability to target numerous inflammatory pathways in the body, including 5-lipoxygenase (5-LOX). The secret to boswellia’s efficacy lies in its boswellic acids, especially the AKBA (acetyl-11-keto-beta-boswellic acid). Boswellia’s anti-inflammatory effects have been studied for osteoarthritis, pain, and the chronic inflammation that contributes to conditions like asthma, cardiovascular

LIFESTYLES

disease, and inflammatory bowel disorders. What’s more, unlike pharmaceutical anti-inflammatory drugs, boswellia is extremely safe and free from side effects. To get all of these benefits, look for a boswellia that has at least 10 percent naturally occurring AKBA. Because boswellia also contains a proinflammatory compound called betaboswellic acid, check the label to ensure your supplement contains less than five percent of this unwanted compound.

Melatonin Surprised to see melatonin in a conversation about chronic inflammation? Best known as a sleep aid, melatonin has also been clinically proven to increase the immune system’s ability to fight off viral, bacterial, microbial, and parasitic infections. Researchers think that melatonin’s success in fighting viruses is connected to reining in the immune system’s over-reaction to pathogens and the inflammation that comes with them. A

consortium of American and Chinese researchers found significant data to show that melatonin limits virus-related diseases. That’s exceptionally good news, as noted in the June 2020 issue of the journal Life Sciences. Melatonin’s role in increasing the immune system’s production of natural killer cells and T-cells equates to anti-inflammatory effectiveness against all kind of infections. This is especially important in seniors, whose immune system degrades with age.

Omega-3s Chronic inflammation triggers the increased production of LDL (bad) cholesterol that can damage arteries. Two fatty acids in omega-3s— eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have been shown to reduce this inflammation and help to maintain a healthier cholesterol profile. In fact, researchers at the University of Minnesota found that omega-3 supplementation helps prevent the buildup of plaque and stabilizes existing plaque in the arteries. But, while traditional omega3-rich fish oils are bound to triglycerides, there is a better alternative—omega3s that are naturally bound to phospholipids. It’s also important to choose an omega-3 fish oil that comes from North Atlantic salmon and delivers three beneficial compounds: Omega-3s, phospholipids, and bioactive peptides. In an unpublished open clinical trial, 40 participants were given a phospholipid-rich omega-3 supplement twice per day. After 60 days, over half of the participants saw a 17 percent decrease in triglycerides and a 13 percent increase in their HDL. That’s important because scientists now know that the ratio of triglycerides to HDL is a better predictor of heart disease than a ratio of LDL to HDL cholesterol. 31


fitness

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LIFESTYLES

Hiking. Along with improving your cardiovascular fitness, hiking can lower blood pressure and blood sugar levels, boost bone density, build muscle strength in your legs, strengthen your core, and expand your lung capacity. What’s more, you can burn more than 450 calories per hour on the trails. As a bonus, spending time in nature can lower stress and anxiety and foster a more positive sense of self.

No-Workout Workouts You Won’t Believe What Can Keep You Fit by Carol Ann Weber

Feeling guilty because you haven’t gone to the gym lately? Here’s some good news: Many of your daily activities, as well as some of the fun things you do with family and friends, can be just as effective! AROUND THE HOUSE Housework. An hour of sweeping, vacuuming, mopping, making beds, and washing dishes can torch 200+ calories. Washing windows can burn another 229 calories. And if you scrub floors on your hands and knees, you can easily expend an impressive 465 calories. As a bonus, you’ll also build muscle strength and coordination. Plus you’ll have a clean house! Gardening. Regarded as “moderate exercise” by the American Heart Association, gardening burns anywhere from 200 to 600 calories per hour, which is about the same as a moderate workout at the gym. And, if you do some heavy-duty tasks like hauling dirt, digging, mowing the lawn, or raking leaves, you work the muscles in both your upper and lower body, enhance functional movement, and increase your bone density.

fit while having fun. Check out the YMCA or YWCA for games near you. Pickleball. This senior community favorite is a hybrid of table tennis, badminton, and tennis. Gaining popularity in communities throughout America, it’s played on a badminton court with paddles and a lowered net. Check out https://usapickleball.org/ for more information.

STAY FIT WITH

THESE NO-WORKOUT “EXERCISE SNACKS” Even small changes can add up when it comes to fitness. ake the stairs T instead of the elevator or escalator. hen running W errands, park in the farthest corner of the parking lot. r ditch the car O and try walking to the store instead of driving.

COMMUNITY SPORTS Depending on what you enjoy, look into these fun, fitness-focused activities:

lay music while P doing chores. You’ll work faster and burn more calories.

Batter up! Local softball or baseball leagues can be a great way to stay

I f you have a dog, take them for a minimum 20-minute walk each a day.

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SOCIAL ACTIVITIES Dancing. If you find yourself busting a move when your favorite song comes on the radio, go out dancing with your friends or significant other. There are all kinds of dance classes to choose from, including country, hip hop, salsa, and ballroom dancing. Along with burning calories and developing better coordination, strength, balance, and flexibility, you may gain a new set of friends who meet for regular social outings. Share a laugh with friends. Spending just 15 minutes laughing can burn up to 40 calories, depending on your weight and laughter intensity. An American College of Healthcare Sciences study reports that a good belly laugh also boosts your immune system, reduces stress, lowers blood sugar levels, and works your abdominals. Play with your kids or grandkids. Relay races or a game of touch football improve coordination and can get your heart rate up enough to be considered moderate-intensity exercise. Even classics like tag, jumping rope, or hula hooping can count as physical activity.

Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and 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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t o Hopics

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LIFESTYLES

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What’s buzzy in natural health Telemedicine Has a Bright Future

Many people wondered whether the telehealth trend would continue once the Covid-19 pandemic started to wane. The answer has been a resounding yes. The convenience of never having to leave home to see your doctor has made healthcare more available and affordable throughout the country. The ability to streamline the patient experience (no commuting or waiting in exam rooms) has proven to be both time-saving and costeffective for patients and healthcare providers alike. Like anything worthwhile, telemedicine is now being researched for ways it can be both expanded and improved upon for an even better patient/doctor experience. Tech companies are focusing on software to continue enhancing the telemedicine experience while healthcare providers in various modalities are exploring the ways they can provide virtual care to their specific patient set. Telemedicine is here to stay. In fact, the telehealth market size is projected to reach nearly $600 billion by 2027. Hopefully it’s just the beginning of more positive healthcare trends to come!

34

Easier, Healthier Dinners at Home? We’re In!

Subscription-based meal services have never been more popular. But as Americans increasingly turn to healthy meal kits, some miss true home-cooked meals. Fortunately, “half-scratch” cooking options have become a way to add variety and creativity to meal kits while still helping subscribers reclaim extra hours in their days. With fresh, pre-portioned ingredients, easy-to-follow recipes, and a slew of choices for special dietary needs

Sparkling Water Bubbles Over with Benefits

(like vegetarian, carb-conscious, keto, and the like), even the least experienced cook and the pickiest palates will find something to love. Not only are these meal kits convenient, but they can also cut down on food waste and remove the burden of meal planning. While it can be easy to become overwhelmed by the number of meal delivery services available, many offer inexpensive trial periods. If you’re experiencing cooking or meal planning burnout, sign up and see if meal kit delivery is right for you.

First heard in Japan during the early 1990s, the term “functional food” was used to describe foods with added health properties that would hopefully improve the well-being of the Japanese population. Defined as foods or food components that provide health benefits beyond basic nutrition, examples of classic functional foods include oatmeal, which claims to help lower cholesterol levels, and milk, which is said to build strong bones. What’s now trending in the world of functional food? Sparkling water that touts extra health perks like cognitive, immune, energy, and stress-busting benefits. Backing these claims, sparkling waters include just about every trending natural ingredient—from turmeric to ashwagandha—making us feel like we’re getting even more health benefits while staying hydrated. Even though it’s easy to dismiss some functional foods as simply marketing fluff, sparkling water is being met with a very positive response. Boosted fizzy drinks make us feel like we’re treating ourselves while getting extra health benefits in the process. Hydrating is important, and now it’s even healthier—and more fun—too!


Good Health LIFESTYLES BACKED BY GROUNDBREAKING RESEARCH TM

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Research Roundup Can Curcumin and Zinc Treat Prediabetes?

THE STUDY ABSTRACT:

Karandish M, MozaffariKhosravi H, Mohammadi SM, Cheraghian B, Azhdari M. The effect of curcumin and zinc co-supplementation on glycemic parameters in overweight or obese prediabetic subjects: A phase 2 randomized, placebo-controlled trial with a multi-arm, parallel-group design. Phytother Res. 2021 Aug;35(8):4377-4387.

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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.

Management of prediabetes is a critical step to prevent type-2 diabetes. Curcumin and zinc have been studied as an antioxidant, anti-inflammatory, and antidiabetic agents. In this clinical trial, 84 subjects were randomized into curcumin (500 mg), zinc (30 mg), zinc and curcumin, and placebo groups for 90 days. At the baseline and the end of the study, the outcomes (fasting plasma glucose (FPG), 2-hour postprandial glucose (2hpp), HbA1 C, insulin, insulin sensitivity (IS), insulin resistance (IR), β-cell function (BCF), weight, body mass index (BMI), dietary intake, and physical activity (PA)) were measured. A hypocaloric diet and PA were recommended for all subjects. In total, 82 subjects completed the study. After the intervention, dietary intake, PA, weight, and BCF% did not show a significant difference among the groups. However, subjects taking only zinc and zinc and curcumin groups experienced decreased BMI compared to the placebo (p = .01 and .007, respectively). The three treated groups had improved FPG (p = .01), 2hpp (p = .003), HbA1C (p = .004), insulin (p = .001), IS% (p = .001), and IR (p < .001) compared to the placebo. Based on these results, zinc and curcumin supplementation exerted a beneficial effect on several key glycemic parameters.

WHAT THIS MEANS TO YOU:

Even at levels below what would be considered diabetic, chronically elevated blood sugar puts you at a higher risk of developing type 2 diabetes, heart disease, metabolic syndrome, or stroke. It damages nerves and blood vessels, creates systemic inflammation, and exhausts your body’s ability to process carbohydrates for energy. Fortunately, adding supplemental nutrients to your daily regimen may help. 36

This clinical study found that curcumin—an anti-inflammatory compound from turmeric, zinc—an essential mineral, or a combination of both improved a variety of health markers in participants with high blood sugar levels lasting over three months. These include: • Fasting plasma glucose: A measurement of blood sugar levels in the morning or after at least eight hours without eating or drinking (except water). • 2-hour postprandial glucose: Blood sugar levels two hours after a meal, when numbers can sink or spike. • H bA1C levels: Measures how much blood sugar is attached to hemoglobin, the protein that carries oxygen in red blood cells. • Insulin levels: The amount of circulating insulin after eating foods with glucose. • Insulin sensitivity: How efficiently and effectively the body uses blood glucose. • Insulin resistance: How difficult it is for the body to use blood glucose. Additionally, those in the zinc or curcumin and zinc combination groups also saw a reduction in body mass index (BMI). The zinc used in this research was a gluconate form. The curcumin used in this study was a proprietary form known as BCM-95, which is blended with turmeric essential oil. This helps it overcome bioavailability issues common to the compound, enhancing absorption by 700 percent compared to standard extracts. So, while a healthy diet of whole foods and a regimen of regular exercise are critical for helping you get blood sugar levels in balance, these nutrients can provide valuable assistance, too.


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inflammation contributes to numerous conditions, including arthritis, asthma, and inflammatory bowel disease. Learn how this ancient Ayurvedic herb works safely and effectively to quell inflammation for better health from head to toe.

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. 38

Educational BOOKLET

Series

Download anytime at goodhealthlifestylesmagazine.com or issuu.com

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!

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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Are you ready to learn how anyone can use natural medicines, safely and effectively, to improve their health? You’ll love TTN Publishing, my newest endeavor to bring you cutting edge research on powerful, health-supporting botanicals. Simply search “Terry Lemerond” on Amazon and you’ll see all the books I’ve co-authored with top alternative doctors from around the world. These educational books, supported by powerful scientific research, contain all the information you need to live a life of vibrant health. In Good Health, Terry Lemerond

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40 *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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BETTER HEALTFIH NGERTIPS! TM

AT YOUR

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.

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Remember, KNOWLEDGE IS POWER—ESPECIALLY FOR YOUR HEALTH! PAIN

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TTN003_Relieve Acute and Chronic Pain and Stiffness

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LIFESTYLES Good Health KNOWLEDGE IS POWER— ESPECIALLY FOR YOUR HEALTH! TM

Supplementing your diet with vitamins, minerals, nutritional factors, and herbal extracts can make a huge difference in your health. The right information on how to effectively use these gifts from nature can help anyone reverse or prevent various health conditions and live a life of abundant health. Use the QR codes below to educate yourself and spread the wealth by sharing the articles with the people you love. URINARY

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TTN115_Fight Inflammation and Disease with Boswellia

TTN133_Fortify Your Immune System with Andrographis

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TTN153_Melatonin Benefits Restorative Sleep and Beyond

Simply scan any of the QR codes with your device and view the Terry Talks Nutrition health articles. 43


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When it comes to your health, don’t settle for anything less than #1! Terry Naturally® curcumin products feature the most clinically studied, enhanced bioavailable curcumin in the world with amazing health benefits. • Over 70 published studies and counting • Contain high levels of curcumin extracted from turmeric PLUS turmeric essential oil containing ar-turmerone to boost absorption • Up to 500 times more powerful than turmeric^ • Our unique and powerful curcumin has made us the #1 selling curcumin brand†† ^^Ruptures in less than 15 minutes meeting the United States Pharmacopeia test specifications.

44†Occasional muscle pain or inflammation due to exercise or overuse. ††SPINSscan Condition Specific Supplement Formulas 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. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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