LIFESTYLES BEST CHICKEN RECIPES EVER! PAGE 28 Good Health TM
THE LONGEVITY ISSUE METHYLATION
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16 FEATURES 18 Making
Sense of Methylation
Tips to tap into your body’s anti-aging switch. 22 5
Life Hacks for Healthy Aging & Longevity
Easy ways to age better and live longer, naturally.
GOOD EATS 28 Life-Changing Chicken Check out our new takes on America’s favorite protein!
22 IN EVERY ISSUE 8 News 32 Hot
You Can Use
3 Proactive Tips to Stay Healthy During Travel
Head off vacation health upsets before they happen.
Upgrade Your Health with Polyphenols
Why these colorful plant compounds should be part of your wellness plan. 26
INSIDE ANIMAL HEALTH
Stop the Misery of Canine Skin Conditions Drug-free strategies to protect the skin your pup is in. 30
ALTERNATIVE MEDICINE CHEST
Anti-Aging Skincare from the Inside Out
5 nutrients for younger-looking skin. 36
How to Keep Moving at Every Age
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EDITOR'S CORNER Aging. It’s something that happens eventually. But thanks to groundbreaking research, scientists have discovered you can live younger longer by lowering your biological age—no matter how many birthdays you’ve celebrated. In this issue, you’ll discover how pairing a healthy lifestyle with targeted supplements can slow— and maybe even reverse—the aging process. Think of it as aging backwards—a phenomenon that starts on a cellular level. It turns out that you can optimize how your cells work (and age) through something called epigenetics, which is the science behind how your lifestyle choices affect your genes through a mechanism called methylation. Turn to page 18 to learn how you can tap into this built-in fountain of youth. We’ll also give you a rundown on the best longevity tips and tricks thanks to Dr. Jacob Teitelbaum. From incorporating regular exercise into your life to routinely getting a good night’s sleep, you’ll uncover healthy habits that can help prevent premature aging. And don’t forget food! The foods you eat provide your cells with critical information and play a key role in determining how well you age. Flip over to page 16 for Dr. Lynn Wagner’s take on the anti-aging power of polyphenols. We’re rounding out our summer longevity issue with effective ways to stay active at every age, smart strategies for looking as young as you feel, and fun trends that can turn back the clock. Plus, if you’re looking to take a deep dive into the world of supplements, we’re launching a new column called “Know Your Nutrients.” So get ready to channel your younger self, starting today!
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EVERY DAY can be a GOOD
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NEWS YOU CAN USE
OBESITY MAY CONTRIBUTE TO GUM DISEASE Obesity can cause a slew of health problems like diabetes, heart disease, and respiratory disorders. Now gum disease can be added to that list, according to a recent study that appeared in the Journal of Dental Research. In an analysis of mice, researchers noticed that chronic inflammation caused by obesity can trigger the development of certain cells called osteoclasts. These cells break down bone tissue, including the alveolar bone that holds teeth in place. And since 47 percent of Americans already suffer from periodontal disease, consuming a high-fat diet can put your pearly whites in even more danger, particularly if you have poor dental habits. Kwack KH. Novel Preosteoclast Populations in Obesity-Associated Periodontal Disease. Journal of Dental Research, 2021.
BETTER MEDICINE: DRUGS VS. DIET
A new study suggests that diet may be more effective than drugs in keeping conditions like diabetes, stroke, and heart disease at bay. In an animal study published in Cell Metabolism, nutrition was shown to have a greater impact on metabolic health and aging than three drugs commonly used to treat diabetes and other serious conditions. Though the medications work along the same pathways as nutrients from food, researchers concluded that the drugs actually inhibit the metabolic response to healthy foods instead of working with them. That means people would get better value by simply changing their diet to improve metabolic health rather than taking drugs. Of course, always talk to your doctor about what your best course of action is before making any big changes to your health regimen. Le Couteur DG. Nutritional reprogramming of mouse liver proteome is dampened by metformin, resveratrol, and rapamycin. Cell Metabolism. Volume 33, Issue 12, P23672379.E4, December 07, 2021.
THINK YOU’RE DESTINED FOR DEMENTIA? NOT SO FAST
If a family history of dementia has you feeling doomed about your future, here’s some encouraging news: A recent report reveals that preventing frailty later in life could help to dramatically increase your chances of dodging dementia, even if you have a genetic predisposition. Published in the Journal of Neurolog y, Neurosurgery & Psychiatry, the study found that the risk of dementia was lowest in people who were fit and engaged in a healthy lifestyle, regardless of their genes. On the other hand, people with a strong genetic risk who were very frail were shown to be at six times greater risk of dementia than those without either risk factor. Ward DD. Frailty, lifestyle, genetics and dementia risk. Journal of Neurology, Neurosurgery & Psychiatry. Published Online First: 21 December 2021.
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NEWS YOU CAN USE
SUPPORT HEART HEALTH WITH VITAMIN D
Genetic evidence now confirms that a vitamin D deficiency won’t just put your bones at risk, it could undermine your heart health as well. In a recent study, Australian analysts discovered that people with a vitamin D deficiency are more likely to suffer from heart disease and higher blood pressure than those with normal levels. And the chance of heart disease was more than double for participants with the lowest concentrations of this vital nutrient. But don’t worry, boosting your vitamin D intake is as easy as taking a daily supplement, getting 15 minutes of sun exposure every day, and eating more foods rich in the vitamin like salmon, eggs, and mushrooms. Zhou, Ang et al. Non-linear Mendelian randomization analyses support a role for vitamin D deficiency in cardiovascular disease risk. European Heart Journal, 2021.
10 MINUTES A DAY CAN INCREASE YOUR LIFESPAN Getting a workout in every day may seem like too much for your busy schedule. But new research shows that all you need is a quick 10 minutes of daily exercise to live a longer and healthier life. In fact, more than 110,000 deaths could be prevented in the U.S. each year if adults over 40 added just 10 minutes of moderate to vigorous physical activity to their regular daily routines. An increase of 20 or 30 minutes could lead to even more lives saved, the study noted. And squeezing in that 10 minutes is a lot easier than you might think. Briskly walking a mile, playing outside with the kids or your dog, or dancing to a few of your favorite tunes can all give you that beneficial boost to help you live longer. Saint-Maurice PF. Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA Intern Med. Published online January 24, 2022.
TRICLOSAN TRIPS UP GUT HEALTH
Triclosan got a lot of attention a few years ago when the FDA banned it from soap products due to its harmful effects. However, this troublesome chemical is still used in thousands of other everyday products like toothpaste, cosmetics, cutting boards, and yoga mats. That’s problematic because triclosan appears to be readily absorbed in the gastrointestinal tract, according to results of an international study. Researchers were able to identify that specific enzymes in the gut’s microbiome interact with triclosan, wreaking havoc in the gut by sparking inflammation and exacerbating colitis. So beware of products deemed “antibacterial,” or ones labeled as “odorfighting” or “keeps food fresher, longer” says the Environmental Working Group. All of these may contain triclosan. Zhang J. Microbial enzymes induce colitis by reactivating triclosan in the mouse gastrointestinal tract. Nature Communications. 10 January 2022.
MAGNESIUM FORTIFIES IMMUNE RESPONSE
From creating energy to regulating mood, magnesium plays a critical role in hundreds of chemical reactions in the body. It’s also an important factor in the immune system’s ability to handle pathogens, according to new data out of Switzerland. Your immune response relies on T-cells—a type of white blood cell that destroys the harmful microbes that can make you sick. But this study showed that T-cells can only eliminate abnormal or infected cells efficiently in a magnesium-rich environment. So load up on foods like spinach, avocado, almonds, and dark chocolate to ensure your immune system is ready to take on dangerous invaders. Lötscher J. Magnesium sensing via LFA-1 regulates CD8 T cell effector function. Cell. January 19, 2022.
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TO STAY HEALTHY
DURING TRAVEL by Jan McBarron, MD, ND
It’s no secret that traveling can increase your risk of getting sick. But even though you might not be able to avoid every infectious pathogen while you’re on vacation or a business trip, you can lower the odds of becoming ill. Read on for three proactive strategies to prepare your immune system for maximum protection during your trip before you hit the road.
Reduce Your Risk of Infection To keep yourself healthy while you’re away from home, you’ll want to address three key factors to reduce your risk of catching whatever’s going around. 1. The quality of your sleep 2. Your hygiene 3. Immune system support Each of these factors plays an important role in decreasing your risk of infection while traveling. By planning ahead and taking concrete steps to bolster your immune 12
defenses, you’re strongly tipping the stayhealthy odds in your favor.
Get Ample Restorative Sleep From the toll of jet lag to trying to sleep in an unfamiliar bed, it’s tricky to get solid shut-eye when you travel. Lack of sleep can tax your immune system. Research shows that when you get inadequate or low-quality sleep you have a higher chance of getting sick if you are exposed to a virus. You also tend to stay sick longer when you do succumb. Sleep deprivation can decrease the production and function of protective immune cells, making you even more vulnerable as you travel. You can increase your ability to sleep well by taking a melatonin supplement an hour before bedtime.
Minimize Contact with Potential Pathogens With the crowded airports, shuttles, restaurants, and public restrooms, travel exposes you to many more
pathogens than you would face at home. To stay healthy, it’s important to upgrade your hygiene beyond simply washing your hands more frequently. Other ways to protect yourself include avoiding or limiting contact with high-touch surfaces such as elevator buttons and check-in kiosks, using an alcohol-based hand sanitizer for times when soap and water aren’t available, and disinfecting frequently handled items in your hotel room, including TV remotes, light switches, and doorknobs.
Proactively Prime Your Immune System Your immune system is your best ally when it comes to fending off infection. While traveling, you’ll be exposed to more and different germs, so your immune system will need a higher level of support to fight off those extra threats. Luckily, you can count on nature to provide that support with two antimicrobial herbs and two immunesupporting minerals.
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For thousands of years Ayurvedic medicine practitioners have relied on andrographis to prevent and treat a wide variety of infections. This botanical helps your immune system better shield your body against viruses and bacteria by increasing your defenses at a cellular level. It does this thanks to key compounds called andrographolides. New research confirms the herb’s antibacterial and antiviral benefits, and reports that andrographis takes on pathogens by enhancing immune cell activity, disabling viral replication, and limiting virus cells’ ability to enter healthy cells. For the best results, look for a clinically studied supplement that’s standardized to contain at least 80 mg of andrographolides.
Both empirical and scientific evidence has demonstrated the strong antiviral properties of elderberry. It’s so effective that natural medicine practitioners have used it to fight colds and the flu for centuries. Elderberry effectively blocks viruses from entering healthy cells and capably thwarts bacteria as well. It’s been shown in several studies to significantly reduce upper respiratory symptoms in people with viral infections. In one randomized, doubleblind, placebo-controlled clinical trial published in Nutrients, researchers found that elderberry reduced the incidence of colds, and significantly reduced cold duration and symptom severity for intercontinental airline travelers. For proactive protection, take 450 mg of elderberry daily to guard against a viral invasion. If you do fall victim to an infection, you can safely take 450 mg of elderberry every four hours to reduce symptoms and heal faster.
This critical immunebuilding mineral works through the creation of special selenoproteins, which consist of selenium combined with amino acids. Selenoproteins help coordinate an appropriate immune response and increase the body’s antiviral activity. Along with its immune-boosting properties, selenium disables viruses by blocking their ability to enter healthy cells, neutralizing the pathogen’s effectiveness. Selenium is so important that even small deficiencies can lower immune function and make you more susceptible to viral infections. Yet it’s estimated that up to a billion people worldwide are deficient. This means that supplementation is essential. For the best results, seek out a supplement that contains selenium yeast (Saccharomyces cerevisiae), which offers immune and respiratory support.
Your immune system needs zinc to function properly, especially when it comes to the frontline immune cells that protect against infection. Zinc also helps your immune system pump the brakes, ensuring that you don’t experience an overreactive inflammatory response that can be provoked by viruses. What’s more, zinc helps stop viruses from entering the body, inhibits viral replication, and encourages a balanced immune response if pathogens do take hold. One meta-analysis of 28 randomized, controlled clinical trials published in BMJ Open found that zinc prevented respiratory tract infections, shortened the duration of viral infections, and significantly reduced symptom severity by day three of the infection. Look for zinc bisglycinate chelate for superior immune support.
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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UPGRADE YOUR HEALTH WITH POLYPHENOLS by Lynn Wagner, MD Polyphenols are the next big thing in nutrition. Are you getting the amount your body needs? If this is the first time you’ve heard of polyphenols, it certainly won’t be the last. These antioxidantpacked micronutrients have recently captured the attention of anyone with healthy aging on their radar, including medical experts, health junkies, and scientists alike. And it’s no surprise why! Research shows a diet rich in polyphenols can reduce the risk of chronic disease, including heart issues, diabetes, asthma, and certain types of cancers, while also improving cognitive function and digestion. Recent studies even show that polyphenols can help slow down the outward signs of aging to support younger-looking skin. Sign us up! So what are polyphenols? These powerful multitasking compounds are protective nutrients found in plants, 16
and they also give fruits, vegetables, spices, and herbs their rich and alluring colors. Consider the golden glow of turmeric, the robust indigo of blueberries, and the deep chocolate hue of coffee or cocoa beans. These foods are vibrant—and extraordinarily good for you—thanks to polyphenols! They protect plants from UV radiation, disease, bacteria, and insect attacks. By eating these plants, polyphenols can also protect you, safeguarding your cells and lowering your risk of developing chronic disease. In the human diet, polyphenols act as anti-inflammatories, immune boosters, and DNA protectors. The good news is, if you’re eating the required amount of fruits and vegetables daily, you’re already getting some disease-fighting polyphenols in your diet. In fact, if
you’re a coffee drinker, you’re starting your day off with a cup—or two—of polyphenols. But you can get even more benefits throughout the day by eating polyphenol-packed foods like cherries, apples, grapes, spinach, artichokes, strawberries, red onions, black beans, cloves, walnuts, almonds, olive oil, and dark chocolate containing at least 70 percent cacao. Keep in mind that it can be tough to obtain the proper amount of polyphenols through the modern diet. Today’s fruits and vegetables are grown with appearance and shelf life in mind, rather than nutritional value. Plus, experts estimate that to support optimal health, it’s necessary to consume at least 1,000 milligrams of polyphenols each day—a pretty tall order when relying on diet alone. Unless you’re downing five bowls of blueberries, six and a half apples, six cups of green tea, 14 spinach salads, 20 red onions, or 60 bowls of cooked broccoli, it’s extremely difficult to hit 1,000 milligrams of polyphenols each day. A polyphenol supplement can give you the extra insurance you need to protect your DNA and reduce pain and inflammation. A comprehensive polyphenol supplement also supports cardiovascular function, blood sugar balance, and healthy aging. Look for a formula that provides a standardized source of polyphenols from sources like apple, bee propolis, curcumin, French grape seed, and green tea. Pairing a high-quality polyphenol supplement with a healthy diet filled with colorful foods can provide you with amazing antioxidant defense from head to toe. 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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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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Making Sense of Methylation Why your genes really aren’t your destiny
by Holly Lucille, ND, RN
Have you ever wondered why things like diet, exercise, and your stress levels determine your health status and how you age? Turns out that the secret sauce to aging well lies in something called methylation—a genetic switch that can turn your genes on and off. Depending on the gene, this can either support good health or it can contribute to disease and premature aging. Let’s take a deeper dive into why optimizing methylation is so critical for a long and healthy life.
What the Heck is Methylation? Methylation is a metabolic process at the core of epigenetics—a fairly 18
new topic of research in scientific and longevity circles. Epigenetics is the study of how your behaviors and environment change the way your genes work. These changes don’t alter the structure of your DNA but they do affect the way your genes are expressed. Methylation works by attaching small molecules called methyl groups to fragments of your DNA. When a methyl group is added to a gene, it influences how that gene expresses itself. This can be beneficial or it can be harmful, depending on the information the methyl group gets. For instance, if you eat a healthy diet filled with fruits and vegetables, methylation uses that nutritional “information” to switch on genes that support healthy cellular repair. But if your diet consists of Big Macs and candy bars, methylation might switch a tumor-causing gene on, setting the stage for cancer. What this
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means is that methylation can increase or decrease your odds of developing certain conditions based on your lifestyle. And this is true even if you are genetically predisposed to certain diseases like dementia or heart disease. But methylation not only impacts your genes, it also controls arterydamaging homocysteine, recycles molecules used for detoxification, and helps to keep inflammation in check. So you can see how keeping methylation in top form is critical for healthy aging.
How Aging Affects Methylation If you live a healthy lifestyle, it’s likely that methylation is working to your advantage. The problem is, methylation appears to decline as you age. This could be why older adults are more vulnerable to developing a chronic illness. Conditions linked to low or abnormal methylation include: • Alzheimer’s disease and dementia • Arthritis • Attention deficit disorder • Autism • Cancer • Cognitive decline • Depression • Heart disease • Non-alcoholic fatty liver disease • Parkinson’s disease • Poor detoxification • Type 2 diabetes Because methylation is an important key in turning on genes that lead to good health, and in turning off genes that lead to disease, optimizing the process is critical for a long, healthy
life. The good news? Improving your body’s methylation capabilities is doable at every age!
5 Habits to Make Your Genes Happy Trading in harmful behaviors like a diet filled with ultra-processed food, poor sleep, or smoking for healthy habits can support proper methylation, no matter how old you are. But there are other factors that can negatively affect methylation such as exposure to heavy metals or other environmental toxins. And here’s the kicker: You don’t need to live next to a smokestack to be exposed. Chronic use of chemical-filled household cleansers or an excessive sushi habit can impact methylation. So how can you enhance healthy DNA methylation? Here are five habits to adopt now.
1. Don’t smoke and avoid second-hand exposure.
A long-term tobacco habit—or living/ working in a smoke-filled environment— changes DNA methylation and how the genes in your body’s fatty tissue are expressed. Studies have shown that these changes can raise your risk of cancer and diabetes. But a group of Scottish researchers found that quitting can reverse these harmful changes in as little as two years.
2. Drink in moderation.
There’s a reason health experts advise limiting alcohol intake to two drinks per day for men and
one drink for women. Chronic or excessive drinking has been found to significantly reduce methylation. This may be especially important for women. In one study that appeared in PLoS Genetics, researchers looked at tumors from 162 breast cancer patients. They found that those who drank large amounts of alcohol were more likely to have decreased methylation.
3. Eat real food. Your diet is one of
the most important factors influencing DNA methylation. It’s also the easiest to change. Swapping out low-nutrient processed foods for whole foods— especially those high in choline like shellfish, poultry, eggs, cauliflower, leafy greens, and flax seeds—can help optimize your methylation. Why choline? Because when the body metabolizes choline, it turns certain potentially harmful genes off. Other methylation-supporting foods include asparagus, potatoes, spinach, bananas, oranges, liver, fish, cheese, and milk. These foods are high in B vitamins such as folate, which are essential for proper methylation.
4. Move your body. Getting regular exercise can change the way your genes are expressed thanks to methylation. This was shown in a small study of slightly overweight middle-aged men who didn’t exercise. During the study, all of the men took part in twice-weekly exercise classes. After six months, the researchers were shocked to discover that the men experienced changes in specific genes that influence obesity and type 2 19
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diabetes. This happened because exercise can beneficially change DNA methylation.
5. Lose weight. Did
you know that your weight—especially when it’s carried around your midsection—is directly linked to your methylation levels? Research shows that being overweight or obese can alter methylation—and not in a good way. This, in turn, can disrupt the way your body metabolizes cholesterol and triglycerides, leading to an increased risk of systemic inflammation, diabetes, and cardiovascular disease. But a recent study of a group of 50-year old women found that participating in a six-month weight loss program that included resistance training resulted in an increase in beneficial methylation.
Nutrients to Improve Your Methylation Adopting the habits above can be a great way to start improving your methylation. Adding in the following supplements, however, can take it to the next level.
Magnesium. This important
mineral is a cofactor in a number of processes that ensure healthy methylation. Yet many people have woefully low magnesium levels. Fortunately, recent studies show that supplementing with magnesium can improve methylation. But the type of magnesium matters. Magnesium bisglycinate chelate is the preferred form since it acts like a calming agent in the body and doesn’t have the same laxative effect other forms of magnesium are known for. 20
Found in a wide range of healthy foods like berries, herbs, nuts, and veggies, antioxidantrich polyphenols help reverse harmful gene expression by supporting beneficial DNA methylation. In addition to chowing
SHOULD YOU CHECK Your Personal Methylation Levels? If you do a quick search online, you’ll likely come up with a list of labs offering genetic or DNA methylation profile testing. These labs rely on kits—which cost anywhere between $100 and $2,000—that you can use to collect a sample of your DNA to send off for analysis. While these tests claim to highlight how well your methylation cycle is operating and pinpoint your genetic risk for certain diseases, the science is still in its infancy and the amount of information you can get from these kits may be limited. However, that may change over the next few decades. Some experts predict that in the not-to-distant future, testing your DNA methylation levels may become a routine diagnostic tool for identifying your disease risk.
down on polyphenol-rich foods, you can also take them in supplemental form. Look for a supplement that contains a combination of heavy-hitter polyphenols like apple extract, tannin-free French grape seed extract VX1, green tea extract, propolis, and a bioavailable form of curcumin like BCM-95, which is blended with turmeric essential oil for optimal absorption.
Vitamin B Complex. If you
aren’t getting enough of the Bs, your methylation cycle can break down. While all of the B vitamins support healthy methylation, three are critical: B6, B12, and folate. These three Bs are methyl donors, which are important for cellular functions like methylation. They also help keep homocysteine in check. But it’s important to take the active form of these Bs. Check the label to make sure your supplement contains vitamin B6 as pyridoxal-5-phosphate, B2 as methylcobalamin, and folate (not folic acid) from L-5-methyltetrahydrofolate calcium salt.
Vitamin D. Is there anything the
“sunshine vitamin” can’t do? Studies show that low levels of vitamin D can impair methylation—and that can boost your risk of a number of chronic diseases. Look for a supplement that provides 5,000 IU of cholecalciferol, the active form of vitamin D3. Supporting healthy methylation levels with smart habits and targeted supplements can improve the way your genes are expressed at every age. This not only supports good health at a genetic level, it just might help you die young at a very old age.
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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for HEALTHY AGING AND LONGEVITY by Jacob Teitelbaum, MD
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Getting older is inevitable. Growing old is not. While you may feel like you have no say in how quickly or well you age, the truth is that you do have a lot of control here. You can take proactive steps to ward off chronic and agerelated diseases, and even slow down the aging process. By doing that, you’ll be well positioned to enjoy a long, healthy, active life.
To Slow Aging, You Need to Know What Speeds It Up
At its core, aging happens when cells become too old or damaged to function properly and stop dividing. That process, known as cellular senescence, contributes to premature aging and chronic diseases that make you feel old. The main issues that contribute to cellular damage include: • Chronic stress • Free-radical damage • Lack of restorative sleep • Low-level systemic inflammation By addressing these factors head on, you can put the brakes on the aging process and fend off age-related disease and decline for decades.
5 Ways to Live Longer and Healthier
The secret to living longer and healthier isn’t really a secret. You can extend your lifespan and your “healthspan” by taking concrete steps to reduce or eliminate the factors that accelerate aging. Luckily, those steps are straightforward and easy to incorporate into your daily routine.
1.1 Adopt an anti-aging diet.
The foods you eat have a great impact on your health and longevity. For the best anti-aging protection, focus most of your diet on organically grown, nutrient-dense fruits and vegetables. Round that out with healthy fats, like avocado and extra-virgin olive oil, and grass-fed, pastured, or wild-caught proteins. Avoid ultra-processed, sugary foods that stress your system and contribute to an overall inflammatory state. Minimizing these unhealthy choices helps keep you and your cells young and vital.
2.2 Exercise to stay active and mobile. Regular exercise delivers
a wealth of health benefits, many of which contribute to a long and active life. The advantages of exercise include: • Improving balance and physical stability • Keeping muscles strong and flexible • Maintaining bone density • Preventing falls or minimizing their consequences • Reducing chronic pain levels • Warding off cognitive decline Include weight-bearing aerobic activity, strength training, and gentle stretching to reap a wide variety of benefits from your exercise routine.
3.3 Get the right amount of restorative sleep. You know how refreshed you feel after a 22
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good night’s sleep, and how grumpy and groggy you feel when you just haven’t slept long enough. Over time, the effects of sleep deprivation add up and contribute to accelerated aging, cognitive decline, and chronic illness. On the flip side, sleeping too much can increase your risk of metabolic disorders like obesity and type 2 diabetes. Sleep quality also impacts healthy aging. Lack of restorative sleep causes problems with things like long-term and working memory, decision-making skills, and immune function. To sidestep the damage a lack of quality sleep can trigger, prioritize getting seven to nine hours of high-quality shut-eye every night, and give your body the best chance to repair, restore, and revitalize itself.
4.4 Reduce stress and its effects on your body. You’re constantly faced with stressors, including everything from work deadlines to cranky kids. When you live with these non-stop stressors, your body becomes more reactive to their effects. A prolonged stress response has a damaging impact on your cells and organs, causing excess oxidative stress and accelerated aging. But managing stress more effectively can restore mental and physical energy, reduce cellular damage, improve your health, and ward off chronic disease. The best stress-reduction methods include box breathing, guided imagery, meditation, mindfulness, and yoga.
5.5 Take herbs and nutrients that foster healthy longevity. You
can give your body extra support with four key supplements that promote robust health. These life-sustaining compounds help your body maintain cellular health and energy, make necessary repairs, and keep blood flowing smoothly to deliver essential nutrients and oxygen. 24
Coenzyme Q10 (CoQ10). CoQ10 is
a powerful antioxidant produced by your body. It also plays key roles in cellular defense and energy production, which are both crucial for feeling young and energetic. Unfortunately, CoQ10 levels decline with age, chronic illness, and stress. That leads to increased free radical activity and suboptimal cellular function, which can accelerate aging. Boosting CoQ10 levels with supplements reduces oxidative damage, improves overall quality of life, and slows the aging process. CoQ10 won’t just make you younger on the inside. This nutrient also affects the visible signs of aging. A doubleblind, placebo-controlled clinical study published in BioFactors showed that supplementing with CoQ10 for 12 weeks resulted in reduced wrinkles, a 25 percent increase in skin elasticity, and up to 82 percent improvement in skin smoothness.
Curcumin. The most powerful active
compound found in turmeric, curcumin promotes longevity by activating special proteins, such as AMPK, that postpone cellular senescence. It also provides antioxidant and antiinflammatory protection, tackling two main causes of accelerated aging. Research shows that curcumin boosts antioxidant activity, increases cellular lifespan by preserving telomere length, protects brain cells and preserves cognitive function, and reduces chronic pain and inflammation. Unfortunately, curcumin can be difficult for your body to fully absorb. That’s why it’s important to check the Supplement Facts label for a highly bioavailable form of curcumin known as BCM-95. This unique form of curcumin has been clinically studied for its ability to effectively reduce inflammation.
Melatonin. This well-known sleep
aid provides benefits that reach far beyond improving your slumber. It has antidepressant, antioxidant, and antiaging properties—including the ability to slow the effects of aging. Melatonin plays a critical role in maintaining
brain function and plasticity, which enhances the brain’s ability to create and reorganize connections and pathways when taking in new information. New research shows that melatonin also activates DNA repair pathways to optimize cellular health and function, which is crucial for healthy longevity. When it does come to sleep quality, duration, and latency, melatonin reigns supreme. A 2022 meta-analysis of 23 randomized clinical trials published in the Journal of Neurolog y found that supplementing with melatonin significantly improved sleep quality even for people with insomnia or conditions that interfere with sleep.
Red Ginseng. This ancient adaptogen
boosts resilience and helps your body and mind manage stress better. Red ginseng changes the way you process stress, so your body gets the chance to calm down even in the face of constant stressors. A pilot randomized, doubleblind, placebo-controlled clinical trial published in Pharmaceuticals (Basel) showed that red ginseng improved perceived stress, attention, and memory after just one dose—and the benefits improved with repeated daily dosing. Another clinical trial, also published in Pharmaceuticals (Basel), found that people suffering from chronic fatigue or fibromyalgia who took Korean red ginseng daily for one month enjoyed on average 67 percent more energy, a 48 percent improvement in mental clarity, 46 percent better sleep, a 72 percent increase in stamina, and a 44 percent improvement in overall well-being. But for the best results, look for Korean red ginseng that contains high levels of noble ginsenosides, unique compounds that deliver superior results. 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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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.
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relieves pain, it also speeds healing. To make sure you’re getting a safe and effective cream, seek out a PA-free cream containing GMO-free comfrey, which is specifically grown in foothills of the Bavarian Alps.
STOP THE MISERY OF CANINE SKIN CONDITIONS AND HOT SPOTS
by Carrie Donahue, DVM You know what it’s like to deal with an irritating rash or itchy mosquito bites: Annoying, miserable, and frustrating! Now think about your dog who may be dealing with hot spots and other irksome skin conditions. As you watch your pup frantically scratch and lick, all you want is to provide relief. Fortunately for Fido, there are some natural solutions to address the problem and get your pet on the road back to healthy skin. The root causes for a dog’s skin problems can be endless. A hot spot—technically known as acute moist dermatitis—is a localized area of skin inflammation and bacterial infection. The red, inflamed skin lesion is made worse by scratching, licking, or chewing the area. Because hot spots are common and can appear quickly, they can also become infected easily. This is problematic since a dog’s skin makes up an important part of its immune system, acting as a natural barrier to germs. That’s why optimal skin health is crucial for your pup’s overall health. 26
Essential fatty acids also help with skin problems by ensuring adequate moisture content in your dog’s skin and fur. Omegas-3s, -6s, and -9s are essential fats for a dog, but aren’t produced in the body. That makes supplementation critical. In a twomonth clinical research study, dogs with atopic dermatitis who received supplemental fatty acids, including omega-3 and omega-6, showed improvement in the structural layers of their skin. Another food study found that adding a blend of omega-3 and omega-6 to The Most food stopped severe itching Common Causes (pruritus) due to atopic of Canine Skin dermatitis in as little as Problems seven days. Other research reports that, over a 12 week Food allergies period, increasing healthy Contact irritants dietary fats resulted in a (soaps, shampoos) significant improvement in hair coat glossiness Stress or boredom and softness. Look for a leading to licking full-spectrum of fatty acids Dirty or matted that include omega-3s, -6s, coat and -9s from organic plant oils such as flax, pumpkin, Ear or skin sunflower, and sesame. infections The addition of cod liver Atopic dermatitis can also be helpful.
For chronic to occasional skin issues, it’s a good idea to have an animalspecific comfrey cream on hand. Backed by numerous studies and a rich history of use, comfrey can extinguish inflammation and ignite cellular repair. But while this herb has been used to treat skin conditions in the past—for both people and their pets—research has discovered a dark side Fleas and parasites to traditional comfrey. It turns out that certain compounds in the plant called pyrrolizidine alkaloids (PAs) can trigger liver damage. Fortunately, modern science has cultivated a PA-free form of comfrey known as Trauma Comfrey for topical use that provides all the skin benefits without the dangerous side effects. In fact, while it makes sense to try and prevent your dog from licking a topical cream, it’s not harmful if ingested—an important consideration when it comes to canine topical care cream. Applying a Trauma Comfrey cream not only
When it comes to canine skin, it’s smart to address any problems immediately. Keeping your dog itch-free makes for a happy pup and a happy pet parent too!
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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Chicken Banish boring with these new takes on a dinner staple
Chicken again? Time to shake things up! Discover how America’s favorite source of protein can serve as a blank canvas for some mealtime creativity. Plus every one of these recipes fits nicely into a keto, paleo, or gluten-free diet.
Caper-Lemon Chicken Meatballs SERVES 2-3
If you’re a fan of chicken piccata, you’ll love these meatballs. Served over a bowl of zoodles, it’s a tasty low-carb meal that will have your family craving more. 1 pound ground chicken ¼ cup crushed pork rinds (look for a brand with minimal ingredients) ¼ cup grated parmesan cheese 1 clove garlic, minced ½ teaspoon salt ¼ teaspoon pepper 3 tablespoons butter, divided ¼ onion, minced ½ cup chicken broth Juice of one lemon 1 tablespoon capers, drained Preheat oven to 350° F. Line a baking sheet with parchment paper. 1
In a medium bowl, mix together the chicken, pork rinds, cheese, garlic, salt, and pepper. 2
Form into 36 balls and place on the baking sheet. Bake for 15 minutes. 3
In a large skillet, melt 1 tablespoon of butter and sauté the meatballs until golden brown all over. You may need to do this in batches. Transfer browned meatballs to a plate and set aside. 4
In the same skillet, add the onion and sauté for 1 minute or until translucent. Stir in the chicken broth, lemon juice, and capers. Cook until the liquid is reduced by half. 5
Whisk in the remaining butter, one tablespoon at a time, until the sauce has thickened. Stir in the meatballs and toss to coat. 6
Per serving: Calories 324; Total Fat 20.3g; Carbs 1.7g; Protein 30.4g; Sodium 520mg; Sugar 3g
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Crock-pot Salsa Verde Chicken SERVES 4
Before heading out for a day of summer fun, toss all the ingredients in your slow cooker and get ready to come home to a festive South-of-the-Border meal!
1 pound boneless, skinless chicken breasts ½ onion, sliced 2 cloves garlic, minced 1 jar salsa verde 1 tablespoon tomato paste 2 teaspoons extra virgin olive oil 2 teaspoons paprika 1 teaspoon cumin ½ teaspoon coriander ½ teaspoon sea salt ¼ teaspoon freshly ground pepper
Combine all the ingredients in a crockpot and cook for 6 hours on low. 1
Shred the chicken once it is thoroughly cooked. Stir to mix with the sauce. 2
Serve with sliced avocados, chopped cilantro, and limes. Or stuff into romaine lettuce leaves for a gluten-free spin on tacos. 3
Leftovers can be refrigerated for up to 4 days or stashed in the freezer for up to 3 months. 4
Per serving: Calories 264; Total Fat 11g; Carbs 5.4g; Protein 34.3g; Sodium 763mg; Sugar 2g
Greek Chicken Thighs SERVES 4
Take a culinary trip to the Acropolis with this tasty one-pot meal. ½ teaspoon paprika ½ teaspoon dried oregano ½ teaspoon dried thyme ¼ teaspoon dried dill ¼ teaspoon sea salt 4 bone-in, skin-on chicken thighs 1 tablespoon ghee ½ cup onion, sliced 1 clove garlic, minced ½ cup chicken broth ½ cup red bell peppers, sliced 1 14-oz. can artichoke hearts, halved 1 lemon, sliced Preheat the oven to 375° F. Stir the first 5 ingredients together in a small bowl. Place the chicken on a cutting board and sprinkle 1 teaspoon of the seasoning mix over the skin. 1
Melt the ghee in an oven-proof skillet over medium-high heat. Sear the chicken, skin side down, for 3 to 4 minutes. Turn the chicken and brown for an additional 3 minutes. Remove to a plate. 2
Reduce the heat to medium-low and add the onions and garlic to the skillet. Sauté until fragrant. 3
Stir in the broth, bell peppers, artichoke halves, and the remaining seasoning mix. Arrange the chicken thighs on top of the veggies and transfer the skillet to the oven. Bake for 30 minutes or until the chicken is cooked through. 4
Serve over a bed of cauliflower rice with a zesty Greek salad on the side. 5
Per serving: Calories 370; Total Fat 14.4; Carbs 13; Protein 46.5g; Sodium 433mg; Sugar 2.5g 29
ANTI-AGING SKINCARE FROM THE INSIDE OUT Are you looking for a better way to fight the signs of aging skin? These natural solutions go far beyond overly hyped anti-aging creams and injectables to address the true cause of those pesky furrows and tiny lines that appear over time.
Sea Buckthorn Sea buckthorn has a reputation for being the “elixir of youth”—and with good reason. Sea buckthorn supplies the body with a rare fatty acid called omega-7 that protects against this oxidative damage by encouraging the development of new skin cells. In addition, sea buckthorn boasts flavonoids, fat-soluble vitamins, 30
Astaxanthin It might not be easy to pronounce, but astaxanthin is a powerful way to ward off premature skin aging. Because it’s an antioxidant-rich carotenoid, astaxanthin protects skin from harmful free radicals that damage DNA and accelerate the breakdown of the skin’s structural integrity. One way it does this is by acting as a natural sunscreen to guard against UV-induced skin damage. But its anti-aging benefits don’t stop there. A clinical study of women who worked outdoors and were exposed to the harsh sun and wind from August to December reported that astaxanthin preserved
and omega-3, -6, and -9 fatty acids. It’s also an excellent source of palmitic acid, which may increase the synthesis of elastin and collagen, two proteins that keep your skin young and strong, and reduce the appearance and onset of wrinkles. Studies show that sea buckthorn helps reduce UV-induced inflammation following excessive sun exposure. Bottom line? Sea buckthorn protects and restores skin, speeding up cell regeneration and renewal while helping it retain
healthy skin. It also suppressed inflammation, reduced wrinkles, and strengthened the skin’s matrix and structure, slowing the visible signs of aging. Other clinical research has shown that astaxanthin, used as both a supplement and topical cream, improved the appearance of crow’s feet, restored elasticity, softened skin texture, reduced age spots, and boosted moisture content. In some cases, the participants’ crow’s feet disappeared completely after just two months of use. For an added bonus, choose an astaxanthin supplement with CoQ10 for help in promoting the production of energy in the mitochondria, which are often referred to as the powerhouses of cells. moisture and elasticity. One clinical study showed that women in their early 60s who used sea buckthorn saw a 49 percent improvement in skin moisture, 26 percent better elasticity, and a 9.2 percent reduction in wrinkles. To get these benefits, opt for a sea buckthorn supplement that includes both seed and pulp oil for the full benefits of the plant. It’s also important to look for a solventfree, supercritical CO2 extraction, which is listed as SB-150 on the Supplement Facts box, to ensure you’re getting a clinically tested, highly viable sea buckthorn supplement.
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Zinc is an essential trace mineral crucial for cellular metabolism and structure—and as much as six percent is stored in the upper layers of your skin. Zinc assists antioxidants by preventing wrinkle-inducing free radicals from damaging the skin. It also strengthens the cell membranes and brings youthful new skin cells to the surface. Yet as we grow older, the body’s ability to absorb and utilize zinc declines, leading to a deficiency
that can show up on your face. Too little zinc can also manifest as slow wound healing. Research suggests that boosting your zinc levels not only speeds the healing of wounds common to seniors, but also enhances cellular health for a younger-looking you! But when it comes to zinc, form matters. For maximum absorption, choose a zinc supplement chelated to the amino acid glycine (listed on labels as zinc bisglycinate). This amino acid helps shepherd the mineral through the intestinal wall, allowing it to be readily used by the body.
Silica Are you short on silica? A deficiency in this key mineral may reduce the skin’s elasticity. If you’re starting to see subtle signs of sagging (hello jowls!), it may be time to turn to silica to reinforce the structure of your skin. Here’s why: Silica is essential for the normal formation of collagen, a critical protein that acts like the mortar that holds a brick wall together. While silica can be found in foods like bananas, seafood,
and spinach, absorption is limited due to it’s insolubility. The only way to get a meaningful amount is through supplementation. But when looking for a silica supplement, choose a formula that contains silica from a natural source like horsetail—a plant source not synthesized from chemicals. A daily dose of silica not only protects the building block of healthy skin, it’s great for hair and nails, too.
Grape Seed Extract Grape seed extract provides skin with potent antioxidants called oligomeric proanthocyanidin complexes, or OPCs for short. OPCs play a significant role in reducing inflammation in the skin and in supporting tissues rich in collagen and elastin. By positively affecting the proteins found in blood vessels, OPCs also help to enhance elasticity and the skin’s ability to renew and repair itself. In addition, they help stimulate the biosynthesis and maintenance of healthy collagen. Supplementing with OPCs can also reduce skin redness by as much as 13 percent. Studies have found these powerful antioxidants to protect against free radicalmediated skin inflammation and increase skin hydration. If that weren’t enough reason to add grape seed extract to your beauty routine, research shows that people who underwent surgeries to remove moles or skin tags had fewer infections when using a grape seed cream. OPCs also accelerated healing by as much as 50 percent. Be mindful when choosing a grape seed extract as some products have been adulterated with red peanut skins, which are a cheap and less effective source of OPCs. Instead, look for a tannin-free grape seed extract standardized to contain only small OPCs. Derived from a specific source of French grape seed called VX1, this type of grape seed extract is highly absorbable and more effective than cheaper sources. 31
t o Hopics
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What’s buzzy in natural health
Fix Your Posture, Fix Your Pain
Mom was on to something when she repeatedly told you to stand up straight. It turns out that maintaining proper posture doesn’t just make you look more confident, it also helps align your spine. But simply following mom’s advice may not be enough if you suffer from chronic pain and/or limited mobility. That’s where postural therapy comes in. This form of body manipulation, which is widely known as The Egoscue Method (TEM), is based on the belief that many types of chronic pain are rooted in postural imbalances. To correct these imbalances, a certified therapist creates a sequence of gentle, personalized exercises and stretches designed to address your specific issues by correcting your posture and aligning your spine. Does it work? According to a recent Stanford study, patients treated by TEM experienced a 41 percent reduction in spinal pain and an impressive 62 percent improvement in mobility. Postural therapy may also benefit those with low back pain, sciatica, hip or shoulder pain, migraines, foot problems, and more. To find a certified therapist near you, check out the database of providers at www.egoscue.com.
The Sound of Healing
They say that everything old is new again, and that’s especially true for using sound for healing. Much like traditional music therapy, sound healing uses aspects of music and sound to improve physical and emotional well-being. By utilizing different rhythms and frequencies, sound healing can influence brainwaves, downshifting the beta waves you experience during your normal waking hours to more relaxed alpha waves. Studies show that this mental transition can help ease anxiety, depression, pain, sleep disorders, and even PTSD. While old-
When it comes to food, organic is so 2020. The latest trend in farming is regenerative agriculture— an approach to growing food in a way that’s sustainable and chemical free. The goal is to restore the health of the soil, enhance nutrients, and leave the Earth’s land and waters, and the climate as a whole, in better shape for future generations. Regenerative agriculture is in direct contrast to industrialized farming, which promotes monocrops (growing just one type of food like corn or soy) and relies on a bevy of agricultural chemicals and techniques that promote the erosion of soil, runoff
school music therapy typically involves creating, listening to, or moving to music, sound therapy employs guided music meditations, tuning forks, singing bowls, and binaural beats to change brainwaves and foster calm. If you’d like to experience sound healing for yourself, there are a couple of options. If you want to take a deep dive into this unique therapy, consider working with a certified sound therapist. You can also explore many of the benefits sound healing provides by tapping into the growing number of online sound healing apps like Endel, NuCalm, or SoundCloud.
of nutrients, and destruction of natural pollinators like bees and butterflies. Regenerative farming, on the other hand, prioritizes the health of the soil by rotating crops, composting, and planting cover crops. These holistic techniques have been shown to significantly help mitigate the impact of climate change since healthy soil is one of the Earth’s largest carbon sinks. And like organics, food grown using regenerative techniques packs a bigger nutritional punch, so it’s a win for both the Earth and your health! To find a regenerative farm near you, log on to regenerationinternational.org.
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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 about what distinguishes one form of a vitamin, mineral, botanical, or other ingredient from another, you’ve come to the right place.
What’s the Difference?
Folate is a member of the B vitamin family (B9), and can be found in asparagus, beans, broccoli, fresh fruit, peanuts, seafood, spinach, and sunflower seeds, just to name a few. Folate is something we can’t do without, but our bodies can’t synthesize it. This means we must get our folate through diet or supplementation. Most people have probably heard about folic acid—the synthetic form of folate commonly found in many supplements and fortified foods. It's especially crucial in preventing neural tube defects in babies during pregnancy. But there is a better supplemental form of folate that is well worth seeking out. That’s because although folic acid is readily absorbed in the intestines, it is not biologically active. It doesn’t have an active coenzyme component, so it must be converted by the body into a usable form. That useable form is called methylfolate, and it is available as a supplement too. 34
But how important is this nutrient really? Consider this: A deficiency in folate can put you at risk of cardiovascular disease, depression, and cognitive decline. Fortunately, methylfolate supplementation has proven its value in a variety of studies. Clinical work has found that treatment with methylfolate can help reduce the severity of depression, whether used alone or as an adjunct treatment with medication. Additionally, it can reverse aspects of cognitive decline in those who have deficiencies of folate in their diets. Working alongside vitamins B6 and B12, methylfolate also reduces levels of homocysteine, an inflammatory protein that is associated with high blood pressure and peripheral retinopathy. It is of great interest to those who work with heart patients or individuals with diabetes.
As mentioned, a major advantage methylfolate has over folic acid is that it can be more readily utilized in the body. This is helpful especially for those with a genetic predisposition, an altered gastrointestinal pH level that affects absorption, or any other metabolic challenges that would otherwise thwart the body’s use of folic acid. That’s not to say that folic acid is bad. Aside from preventing neural tube defects, it has shown great promise in reducing the side effects of methotrexate, a drug used for treating severe rheumatoid arthritis symptoms, and in repairing peripheral nerve damage. But if you are looking for a form that won’t mask vitamin B12 deficiencies (another issue with folic acid) or be hampered by a potentially cumbersome conversion process in the body that whittles down its effectiveness, methylfolate may be best for you.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
fitness How to Keep Moving AT EVERY AGE by Carol Ann Weber If you want the mobility, strength, coordination, and stamina to meet life’s challenges as you age, now is a good time to establish a healthy lifestyle. Not only can you improve the quality of life, you can live longer. And one of the best habits to adopt is exercise. In fact, one study review found that engaging in regular exercise can add up to 6.9 years to your life. Read on to discover the specific benefits of boosting your physical activity and tips on how to start reaping the benefits today. RESISTANCE TRAINING After 40, muscle mass and function decline at a rate of three to five percent per decade. But if you’re physically active and consistently engage in weight lifting or other forms of resistance training, you can maintain most of your muscle mass well into your 70s and 80s. Resistance training,
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using either gym equipment or your own body weight, is the most effective way to reverse sarcopenia—the muscle decline that can accompany aging— and dramatically improve overall health. Resistance training can: • Increase metabolism • Improve cognition and mood in older adults • Boost bone density • Heighten balance and coordination • Enhance cardiovascular health • Tone muscles and increase strength Ready to get started? Consider joining a gym and hiring a personal trainer, at least for a few sessions, who can teach you proper form and how to handle the equipment properly. A trainer can also introduce you to exercises that create a balance of strength and coordination for the whole body, as well as a sensible plan to keep you going. Remember, any workout program is only successful if you are consistent with it. CARDIOVASCULAR TRAINING Aerobic exercise lowers your risk of cardiovascular disease, coronary heart disease, and heart failure. It also improves brain function and coordination. The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity. Great options include cycling, dancing, hiking, jogging, power walking, and swimming. Or sign up for a team sport like basketball, pickleball, or softball. The goal is to find an activity that’s fun while also elevating your heart rate.
BALANCE EXERCISES Current research indicates that challenging your body by putting it in an unstable position (e.g., standing on a balance board) is the most effective way to improve balance. Called perturbation, this method is employed by physical therapists and is often included in exercise routines for older adults. Just don’t try this type of exercise without having someone nearby to prevent you from falling. LONGEVITY’S LATEST HIIT Put all three of these exercise disciplines together in one short and effective high-intensity interval training (HIIT) session. HIIT is defined as engaging in short bursts of intense exercise alternating with low-intensity recovery periods. Current research indicates that 12 weeks of HIIT can improve how cells synthesize proteins as they age, dramatically reducing inflammation and restoring healthy cell function. A good HIIT routine might include a 5-minute warm up followed by 10 to 20 minutes of highintensity activity like kettlebell exercises punctuated by brief rest periods. For example, 30 seconds of activity with a 10-second rest between sets.
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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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.
Red Ginseng Recharges After PostViral Fatigue
THE STUDY ABSTRACT:
Teitelbaum J, Goudie S. An Open-Label, Pilot Trial of HRG80 Red Ginseng in Chronic Fatigue Syndrome, Fibromyalgia, and Post-Viral Fatigue. Pharmaceuticals. 2022; 15(1):43. Chronic fatigue syndrome and fibromyalgia (CFS/FMS) affect 2.1% of the world’s population and ~10–25% of people who have had COVID-19. Previous clinical data suggested that a unique Panax ginseng (C.A. Meyer, family Araliaceae) root extract (HRG80 Red Ginseng) often resulted in marked improvement. We aimed to study this hydroponic form of red ginseng root, containing high levels of rare ginsenosides, for improving energy, cognition, and stamina. This open-label prospective study included participants with severe CFS/FMS who took a daily supplement of HRG80 capsules (200–400 mg) or tablets (100–200 mg) for one month. A total of 188 subject patients completed the onemonth treatment trial. Of these, 60.1% rated themselves as improved, with 13.3% rating themselves as being much better. In this group, the mean composite score improved from 11.9 to 18.8 (p < 0.001), with a 67% average increase in energy, 44% average increase in overall well-being, 48% average improvement in mental 38
clarity, 58% average composite improvement in the previous three measurements (primary outcome measure), 46% average improvement in sleep, 33% average decrease in pain, and 72% average increase in stamina. Our study showed that HRG80 red ginseng root powder resulted in a marked improvement in people with CFS and fibromyalgia. This included the subgroup with postviral CFS/FMS.
WHAT THIS MEANS TO YOU:
Fatigue can affect anyone. But, whether it’s due to a continually overwhelming schedule, a major life event, chronic fatigue syndrome (CFS), fibromyalgia, or even the aftermath of a viral infection, this study shows that a specific formulation of red ginseng (HRG80) can help. The study, which involved 188 people with CFS and fibromyalgia, found that the herb addressed the many-sided aspects of CFS, fibromyalgia, postviral fatigue, and the common feelings of cognitive and physical lethargy we all experience from time to time. Specifically, supplementing with red ginseng for just four weeks helped restore energy, stamina, restful sleep, and mental clarity—overcoming a
broad spectrum of major challenges for the study participants. The type of red ginseng used in this study is hydroponically cultivated to concentrate its most valuable compounds, called noble ginsenosides. In fact, it contains seven times more of these compounds than conventional ginseng. What’s more, noble ginsenosides are absorbed 17 times more effectively than the classic ginsenosides found in most conventionally cultivated supplements. That advantage may account for the dramatic effects seen in this study. Of the 60 percent of study participants who saw improvements, the results were impressive, especially in four major categories: • 67 percent average boost in energy • 48 percent average increase in mental clarity • 46 percent average improvement in restful sleep • 72 percent increase in stamina These findings show that even those with the most severe symptoms can experience a turnaround in their health, and that post-viral fatigue can be overcome.
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