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April 2017

RED HOT The Stunning

Antioxidant Power of LYCOPENE!

YOUTH MOVEMENT

18

Anti-Aging Tips That Really Work

plus!

Spring Cleaning

Reboot your body with a nourishing liver detox program

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THE BEST SUPPLEMENTS FOR

BRAIN HEALTH P. 12

WAKE UP

Our favorite energy-boosting nutrients 2/24/17 12:37 PM


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)DVW%ORFN$OOHUJ\5HOLHI A fast-acting, drug-free formula that relieves allergy symptoms.* The fine powder nasal spray coats the allergy receptors in the nasal passages, forming a protective barrier that blocks airborne allergens such as pollen, dust mites and animal dander—and stops allergies and hay fever where they start.

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5HMXYHQDWH)RUPXOD This delicious tasting blend of vegetables, fruits and herbs is uniquely formulated to maximize its ingredients innate capacity to help us replenish and restore our health to a state of wellness and harmony. The ingredients in Rejuvenate Formula support alkalinity, boost energy levels, and support digestion and detoxification.*

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3XUH6HDVRQDO 6XSSRUW6SUD\V Pure Silver-Zinc Throat Spray is an effective homeopathic oral spray that supports the body during a cold or the flu. It temporarily relieves symptoms of sore throat, dry throat, dry cough and dry mouth.* It has a mild mint flavor. Pure Nasal Mist is a soothing, moisturizing formula great for daily sinus support, with aloe, erithrytol and olive leaf. It helps relieve symptoms of congestion, runny nose, sinus pressure and dry nasal passages.*

Seaweed Bath Co.

8QVFHQWHG+DLU & Body Care Each Seaweed Bath Co. formula is fortified with nutrient-rich seaweed extract. The deeply penetrating and smoothing Unscented Body Cream is rich and moisturizing, absorbs easily and helps to replenish skin all day long. Moisturizing Argan Shampoo and Conditioner are formulated for dry or damaged hair, deeply hydrating hair and scalp to achieve lustrous, healthy hair.

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Bluebonnet

Advanced Choice SingleDaily Probiotic 50 Billion Bluebonnet’s new probiotic supplies a guaranteed 50 billion viable cultures at time of manufacturing for maximum strength support. It contains 20 strains of friendly bacteria, including 10 whole food-sourced strains from Bulgarian yogurt and Kefir starter cultures, for optimal digestive and immune health.* Also includes prebiotic inulin from chicory root extract to assist the growth of friendly bacterium in the gut.

Zoganic

FruitZip Get an instant boost of clean energy and turn your water into a premium fruity fusion that supports your body and mind throughout the day. fruitZip Orange supports immunity with fruit, vitamin C and minerals. fruitZip Coconut is an energizing formula that supplies fruit, vitamins and electrolytes. All formulas are organic, non-GMO and gluten free.

FlapJacked

0LJKW\0XIÀQV Mightly Muffins are gluten free, proteinpacked and high fiber muffins developed with scrumptious flavor, balanced nutrition and convenience in mind. Each muffin supplies 20 g protein, made with whey protein isolate. Just add water, mix, and it’s ready in less than 1 minute. Available in S’mores or Peanut Butter flavor.

Dang

2QLRQ&KLSV Delicious crispy caramelized onions make a nutritious snack or topping for soup or salad. These tasty chips are made from real onions with no breading or corn. They are vegan, soy free, gluten free and nonGMO. Available in Sea Salt or Chipotle Garlic flavor.

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Mary Ann O’Dell MS,RD

Marula Organix

Oil of Africa & Marula Body Butter These formulas include African Marula Oil, which is known to help soften and minimize the appearance of fine lines and wrinkles, improve skin tone, restore skin elasticity, and soothe irritation. Oil of Africa is an antioxidant serum and facial moisturizer made with Marula oil infused with Helichrysum oil. It is ideal for dull, aging skin and for frequent travelers. Marula Body Butter is a rich, deeply moisturizing butter with Marula oil, coconut oil, cocoa butter and shea butter.

Badger

New Mom Care Badger introduces a line of products just for those women who are pregnant, or for postnatal care. Pregnant Belly Oil is a gentle & soothing blend of jojoba and coconut oils with rose and vanilla, designed to help relieve tight, stretched skin. Belly Butter does the same, with a blend of cocoa butter, coconut oil and vitamin E. Nursing Balm is a comforting blend of sunflower and coconut oils to use after breastfeeding to soothe and protect nipples. All formulas are certified organic and gluten free.

Aura Cacia

Renew & Recover Skin Care Oil This ready to use skin oil is made with a nourishing blend of sweet almond and blueberry seed oils. Sweet almond oil is high in Omega-9. Its rich, skin-nourishing consistency covers the skin to keep it hydrated. Blueberry seed oil is balanced in Omega-3 and Omega-6. Its emollient nature helps reduce flaking and maintain the smooth appearance of your skin.

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Vitamin D

It is estimated that over 40% of the US population may be deficient in vitamin D, a nutrient whose benefits seem to keep growing. Vitamin D is best known for its function in bones where it helps promote calcium absorption and improves bone health. A large women’s health study showed that supplements of calcium and vitamin D reduced the rate of hip fracture by almost 40%. But research demonstrates vitamin D is used other ways in the body as well. One recent study found that vitamin D supplementation improved the lipid profiles of people with type 2 diabetes. Vitamin D reduced serum triglycerides, total and LDL cholesterol, resulting in a lower cardiovascular risk. Insufficient levels of vitamin D have been associated with higher levels of cognitive decline, more rapid weight gain, and increased incidence of depression and irritable bowel disease. Higher vitamin D levels have been associated with reduced risk of colon cancer and even a reduction in development of multiple sclerosis (MS). If you haven’t had your vitamin D levels checked, talk to your doctor about getting it done. It’s the best place to start to determine how much vitamin D you should be taking each day

Dr. Mercola

Sunshine Mist Vitamin D • Easy to take vitamin D spray. • 5000 IU per serving. • Natural orange flavor.

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April 2017

features 18 18 Tips for Anti-Aging Aging well is very much about how you feel every day. Do you have plenty of energy? Are your joints pain-free and flexible? Are your bones strong, so that you maintain a youthful posture? We’ve put together 18 simple tips with longevity in mind.

22 The Fatigue Fix Chronic exhaustion has become such a widespread phenomenon that some experts have dubbed it the “fatigue epidemic.” And while there’s no doubt that a healthy diet and lifestyle are the cornerstone of an energetic life, supplements can also help turbocharge your energy levels.

departments NEWS FLASH

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AUTISM & NUTRITION PART 1

Hot Off the Press. The latest word on natural health.

SUPPLEMENT ADVISOR

8

Red Revolution. The surprising health benefits of lycopene.

10

HERBAL ADVISOR

Menopause & Anxiety. Potent botanicals that can help ease this often-overlooked menopausal symptom.

HEALING EDGE

Fuzzy Thinking? Our favorite supplements for memory support and brain health.

14

Spring Cleaning Time! If winter left you feeling sluggish, give your body a reboot with our liver detox program.

TUMMY TAMERS

16

Nutrients and herbs that promote digestive health.

2

SURVIVING ALLERGY SEASON

26

Natural ways to stop the sneezing.

MIND & MOOD

27

Key nutrients for a sunnier disposition.

PURE BEAUTY

12

EXPERT’S CORNER

17

How to make sure your child is getting the nutrients he or she needs.

28

Nourishing Neem. This time-tested herbal healer is making noise in the world of modern beauty products.

CLEAN EATING

30

Digest More on a Plant-Based Diet. Avoid potential issues with these food tips and enzyme suggestions.

NATURAL GOURMET

32

Fish: Gotta Love It! Want an easy way to get more omega-3s in your diet? Try our Mellow Miso Cod recipe.

April 2017

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g n i n i def Att Blu A Bluebo Bluebonnet eb bonne nnett Nutr N Nutrition, utr trriti ittion on p on, pu purity urit rity ity co ccomes o naturally. It’s the simple, defines our quality. Our award winning Super Earth® wholesome me tr ttruth. uth th. It It defi d efines ne ou ur q u O anicGrreen Org eens Powder Powd der and our our new, ou ne Non-GMO Project Verified Super ne OrganicGreens Earth® Wheat WheatGrass atGra Grass Powder derr are are the perfect examples of such purity. Earth These ultra-clean formulas are meticulously made without the use of added colors, fillers, fortified nutrients, sweeteners or flavors. Each farm-to-table ingredient is organically grown, sustainably harvested at its nutritional peak, immediately juiced and/or dried at low temperatures to preserve the inherent phytonutrients, chlorophyll, vitamins, minerals and more that help to detoxify and cleanse the body. Thinking pure is one thing; being pure is another. USDA Organic, non-GMO, kosher Bluebonnet Super Earth® OrganicGreens and Organic WheatGrass Powders with 100% vegan, sustainable and environmentally friendly ingredients supply the foundation and all of the green attributes your body needs for pure wholesome nutrition!x

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® Super Earth Organic WheatGrass available in 5.6at oz (160g) and 11.2food oz (320g)stores canisters Available exclusively natural as well as convenient, single serving packets. Super Earth® OrganicGreens available in 7.4 oz (210) and 14.8 oz (420g) canisters as well as convenient, single serving packets.

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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$YDLODEOHDWӾQHQDWXUDOIRRGVWRUHV For additional information on Bluebonnet nutritional supplements, please call 1-800-580-8866, visit www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478.

3/1/17 9:19 AM


editor’s letter Energy Crisis “Chronic exhaustion has become such a widespread phenomenon that some experts have dubbed it the ‘fatigue epidemic,’” writes Kim Erickson in “The Fatigue Fix,” (p. 22). The hectic pace of modern life, coupled with our 24/7 online culture, has left many of us just plain pooped. As Erickson notes, the best solution for the problem is to adopt a healthier diet and overall lifestyle, including 6–8 hours of real sleep each night, uninterrupted by blinking, buzzing digital devices. But for those of us who fall short of that ideal—or for those who suffer from energy-sapping conditions such as chronic fatigue syndrome—there are a variety of supplements that can help. Of course, our lifestyles aren’t the only cause of this energy drain. Some of it seems to just come with age. But it doesn’t have to be that way. “18 Tips for Anti-aging,” (p. 18) offers our favorite natural strategies for fending off Father Time, including d-ribose to combat fatigue, and hyaluronic acid for aching joints—especially important for anyone who wants to engage in more energyboosting exercise. And if the long winter hibernation left you feeling sluggish, check out “Spring Cleaning Time,” (p. 14), for a simple detox program that can put the pep back in your step. It’s the perfect way to prepare for the warm-weather months, so you can get back outside and get moving— the best natural fatigue-fighter of all. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors Ann Nix and Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designers Cynthia Lyons and Mark Stokes Cover Design Rachel Joyosa Production Director Cynthia Lyons Production Manager Mark Stokes

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708 Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Andrew W. Clurman Executive Chairman Efrem Zimbalist III Chief Financial Officer Michael Henry Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 7, No. 3. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

April 2017

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newsflash Most Women Short on Folic Acid A B vitamin necessary to prevent neural tube defects in babies, folic acid is still in short supply among women who may bear children. In the 15–44 age group, 75 percent of American women don’t get the recommended daily amount of 400–800 mcg, according to the US Preventive Services Task Force, an independent panel of experts that recommends women take daily folic acid supplements. The critical period for supplementation starts at least one month before conception and continues through the first 2–3 months of pregnancy.

4 mg

B12 GOOD FOR FRIENDLY GUT BUGS Vitamin B12 is known to be essential for a healthy brain and nervous system but, it turns out, it’s also needed by beneficial gut bacteria that help the human body to maintain overall good health. Scientists at the Department of Energy’s Pacific Northwest National Laboratory have found that even though some gut microbes make B12, it’s a labor-intensive process, and short supplies can disrupt DNA and growth of vital microbial communities. Probiotics are normally viewed as the go-to supplement for healthy gut bacteria, but now we know that B12 also plays an important role.

Just 4 mg of extra zinc daily can significantly improve the ability to resist infections and disease, according to a study by the UCSF Benioff Children’s Hospital Research Institute in Oakland, Calif. This amount of zinc can also help support healthy growth of children.

Food Influences Depression Australian researchers have found that foods ranking high on the glycemic index (high-GI foods) are linked to higher rates of depression. High-GI foods are those that rapidly convert to blood glucose, notably high-starch and high-sugar foods with little fiber. The study, which was published in the British Journal of Nutrition, included more than 4,200 people age 55 and older, and used a questionnaire and history of antidepressant medication use to assess depression. It also found that fruits, vegetables, and other high-fiber foods were linked with lower rates of depression.

High-fiber rolled oats and berries can get your day—and your mood—off to a great start.

6

VITAMIN D AND AGING Higher levels of vitamin D are associated with longer telomeres, according to a study of more than 4,000 adults of all ages by Harvard and Norwegian researchers. Telomeres are essential parts of cells that protect our DNA. They get shorter as we age, and eventually may no longer protect DNA, opening the door to mutation, deterioration, and diseases such as frail bones and cancer. The study, published in The Journal of Nutrition, found that optimum blood levels of vitamin D were at least 20 ng/mL (nanograms per milliliter), but some experts consider between 30 and 100 ng/mL to be more beneficial. Vitamin D tests can be done by any physician or with a home test kit through the Vitamin D Council: www.vitamindcouncil.org.

April 2017

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supplement advisor

By Vera Tweed

red revolution Tomayto or tomahto? While the argument may never end, we do know that tomatoes are red, and the reason why— lycopene—holds a key to our health

L

ycopene has been studied for more than 75 years, and is the subject of several thousand scientific articles published in peer-reviewed journals. When concentrated in supplement form, it can have far-reaching effects on the way the body works by improving the ability to withstand environmental onslaughts from the sun, pollution, and the glare from screens on electronic devices.

Free Radical Overload— We All Have It “Most damage that happens to the human body is from free radicals,” says Mark Menolascino, MD, an integrative physician in Jackson Hole, Wyo. Free radicals are damaged molecules, a normal by-product of breathing, eating, drinking, and other processes that are part of normal life. Our bodies are designed to deal with them, but only up to a point. When we’re exposed to sunlight, pollution, cigarette smoke, and other toxins, excess free radicals can overwhelm the body and damage healthy cells, which leads to disease and accelerates the aging process. Because free radicals are produced by oxygen reactions, their action is described as “oxidation.” This damaging process, in turn, triggers or fuels inflammation. Antioxidants such as vitamins C and E and lycopene counteract free radicals, and by doing so, help to quell inflammation. “The root of all evil in medicine is inflammation,” says Menolascino. “Free radical-induced damage driving inflammation is behind all of these processes 8

that we know of as disease and aging.” Manifestations include all manner of ills, including Alzheimer’s disease, heart disease, diabetes, skin conditions, and vision problems. Stopping or reducing the underlying process is what Menolascino calls today’s “Holy Grail in medicine.”

Lycopene’s Antioxidant Edge “Lycopene is the best at mopping up those free radicals, so it protects against sun damage for the skin, for the eye, and inflammatory damage for the heart,” says Menolascino. “It has the ability to work in multiple areas by becoming that free radical scavenger.” Lycopene is one of the carotenoids, a class of beneficial nutrients that gives plants their pigments. Some of the better-known carotenoids are beta carotene, a precursor to vitamin A found in many multivitamins, and two key nutrients for eye health: lutein and zeaxanthin. But lycopene has some special properties. “It acts in a synergistic way with other carotenoids that are in your other foods, so it’s like a general commander of all the other antioxidants, and helps them work at a better level, keeps them more organized, and they have more potency,” says Menolascino.

A Special Form of Lycopene Most of the research on lycopene supplements has been done with a specific patented extract called Lyc-O-Mato, which is derived from tomatoes bred to have naturally high levels of lycopene. They aren’t genetically modified, but were developed using age-old farming methods. Soils in which these tomatoes are grown are tested for contaminants; the tomatoes themselves are picked only when they’re ripe, to ensure that they contain optimum nutrient levels; and they’re processed without chemicals to produce consistent, verified levels of natural lycopene. Menolascino describes it as a “seed-to-supplement” process designed to produce a high-quality ingredient that’s easily absorbed and utilized by the body. Menolascino recommends getting 15 mg of lycopene, two to four times daily. Look for the Lyc-O-Mato form on supplement labels. Start with the twice-daily dose and see how you feel. If you have a chronic inflammatory condition, such as arthritis, a higher dose may be beneficial. There is no known danger of toxicity with very high doses, but there is a saturation point, beyond which benefits will not increase.

Paragon Plus Lycopene Pure Jarrow Formulas Prostate Optimizer with Lycopene Country Life Carotenoid Complex

April 2017

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3/1/17 9:20 AM


herbal advisor

By Michael T. Murray, ND

menopause & anxiety Hormonal changes can create imbalances in brain chemicals, leading to anxiety and depression. Discover herbal options that ease tension naturally

A

lthough hot flashes grab most of the attention when it comes to menopause, anxiety is an equally common symptom. And overall, anxiety is twice as common in women as in men. During menopause (as well as the time leading up to it), hormonal changes can set the stage for anxiety.

The Anti-Anxiety Diet Two of the most important things you can do to alleviate anxiety is to increase your consumption of plant foods—especially those high in phytoestrogens—and reduce your consumption of animal foods. Phytoestrogens are plant substances that bind to estrogen receptors in mammals. Soy foods and flax seeds are rich in phytoestrogens, but they’re also found in other legumes, as well as apples, carrots, fennel, celery, and parsley. A diet high in phytoestrogens is thought to explain why menopausal symptoms, including anxiety, appear to occur less frequently in cultures that consume a predominantly plant-based diet. In addition, such a diet is promising for disease prevention, with some research showing a lower incidence of breast cancer and heart disease in women consuming high-phytoestrogen diets. Increased lactic acid levels may be a factor in many cases of anxiety. There are at least six nutritional factors that may be responsible for elevated lactic acid levels: alcohol, caffeine, sugar, B-vitamin deficiency, calcium or magnesium deficiency, and food allergens. By avoiding alcohol, caffeine, sugar, and food allergens, people with anxiety can go a long way toward relieving symptoms. In fact, something as simple as eliminating coffee can result in complete relief from anxiety symptoms. 10

It’s also important to note that a full-spectrum, high-quality multivitamin is essential, regardless of how healthy you eat. Take consistently for best results.

Botanical Medicines Black cohosh is the most studied herbal alternative for menopause symptoms. Research indicates that it is most effective for hot flashes, mood swings, sleep disorders, and body aches. It also appears to be helpful in reducing anxiety, as well as symptoms of anxiety such as heart palpitations. Some studies have used black cohosh in combination with St. John’s wort, red clover, soy, and chaste tree berry. Take 2 mg of 27-deoxyactein black cohosh extract twice daily. Motherwort, a traditional herbal remedy for heart and nerve health, is another option for anxiety, particularly for those whose chief anxiety symptoms include palpitations and a pounding heart. Most experts recommend taking a daily dose of 100 mg. St. John’s wort is known for its benefits for mild to moderate depression, but scientists have also evaluated its effects on menopausal symptoms. These studies have not only shown that St. John’s wort can improve mood, but that it also reduces hot flashes. In regard to improving mood, the effects were most obvious after 2 months of treatment (at 900 mg per day). Women in the St. John’s wort group reported improvements in psychological symptoms linked to menopause, significantly better quality of life scores, and fewer sleep problems. Try 900–1,800 mg daily (standardized to 0.3% hypericin), which can be used in conjunction with black cohosh or maca. Another botanical medicine that can be of great benefit in relieving anxiety during

menopause is maca. Research indicates that unlike hormone replacement therapy (HRT), maca helps increase the body’s production of estrogen and lower levels of cortisol. It has been suggested that maca’s therapeutic actions rely on plant sterols stimulating the hypothalamus, pituitary, adrenal, and ovarian glands, and therefore also affecting the thyroid and pineal glands—thus improving sleep, mood, energy, and hot flashes. In a 4-month study, patients were given a placebo or two 500 mg capsules of maca twice daily (for a total of 2 grams of maca per day). After 2 months, maca stimulated estrogen production, suppressed cortisol, and alleviated menopausal symptoms including hot flashes, insomnia, depression, and nervousness. Take 1,000 mg of a “gelatinized” maca extract twice daily. Crystal Star Easy Change provides long-term support for the discomforts of menopause with black cohosh, motherwort, and other support herbs.

Nature’s Secret Women’s 73 Nutrient Soft-Gel Multi is a full-spectrum multivitamin for women that supplies Omega-3 oils, green tea, resveratrol, and more.

TerrAmazon Maca Powder offers a convenient way to add an energizing boost to your morning smoothie or yogurt.

April 2017

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healing edge

By Jack Challem

fuzzy thinking? Learn the best supplements to use for better memory

A

s we get older, everyone experiences some degree of age-related memory loss. That’s normal and nothing to worry about. However, mild cognitive impairment (MCI) is more serious because it is a prelude to Alzheimer’s disease, the most severe form of dementia.

The Cause Officially, there’s no known cause for MCI and Alzheimer’s disease. But head injuries, poor nutrition, vitamin B12 deficiency, elevated blood sugar, and inheriting the APOE4 gene can increase the risk of memory and other cognitive problems.

Best Brain Boosters Several supplements have been shown to help memory and cognitive function. DHA. Docosahexaenoic acid (DHA), one of the two principal omega-3 fats, can improve memory, but it won’t help if you don’t take enough. Researchers recently analyzed 15 studies on DHA and memory. In their report in the journal PLoS One, they concluded that the greatest memory improvements occurred in people taking at least 1,000 mg of DHA daily. Other studies have shown similar benefits. DOSE: Take at least 1,000 mg of DHA daily.

Smart-Living Strategy A study at the University of California, Los Angeles, found that a lifestyle modification program successfully reversed MCI. The program included eating more fruits and vegetables; avoiding simple carbs, gluten, and processed foods; taking fi sh oils, vitamin D, coenzyme Q10, and vitamin B12; adopting stress-reduction techniques; and getting regular sleep and exercise.

Eating Tips The Mediterranean Diet is good for your brain as well as your heart. A 2015 study found that adopting a Mediterraneanstyle diet, with either ample amounts of extra-virgin olive oil or nuts led to improvements in attention, short-term memory, and mental flexibility.

Beets & Blueberries Adding beets and blueberries to your diet can heighten your mental acuity. Beets are loaded with nitrates that can open up blood vessels and increase blood flow and oxygen to the brain. Blueberries have been linked to better brain function and a reduced risk of Alzheimer’s. 12

Phosphatidylserine (PS). Supplements of this brain chemical have been found to help numerous cognitive problems, including poor memory and MCI. An article in the Journal of Clinical Biochemistry and Nutrition reported that daily PS supplements for six months led to significant improvements in memory. Another study showed impressive benefits—a 42 percent increase in word recall after just six weeks of taking PS. Other studies have found that PS improves moods, and might even ease feelings of depression. DOSE: Take 100 mg once, twice, or three times daily. Resveratrol. Found in red grapes, red wine, and Japanese knotweed, resveratrol

Get Real Nutrition Fermented Superjuice Brain

activates the age-slowing Sirt1 gene. It might also rejuvenate the brain, according to a recent study. Researchers asked 46 middle-aged and elderly men and women to take either 200 mg of resveratrol or placebos daily for 26 weeks. By the end of the study, people taking resveratrol had better word recall, and tests showed they had increased the number of connections between brain cells. DOSE: Take at least 200 mg of resveratrol daily. B vitamins. In a study of 266 elderly men and women with MCI, researchers found that a B-complex supplement prevented the further decline of the subjects’ mental ability. But better results might be achieved by combining B vitamins with omega-3s, according to a study at Oxford University. B vitamins slowed brain atrophy by 40 percent, but only in people who had high blood levels of the omega-3s. DOSE: Opt for a high-potency B-complex supplement. Ginkgo. Two medical journal articles confirmed that a standardized Ginkgo biloba extract can improve memory and cognitive function in people with dementia. Ginkgo will likely help with MCI and people whose dementia is related to neurovascular problems. DOSE: The ideal daily amount is 240 mg of ginkgo extract.

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expert’s corner

spring cleaning time! Try a liver detox program to give your body a reboot

I overindulged in alcohol and sweets during the holidays, then ate a lot of heavy foods during the winter, got sick a number of times, and now feel overweight and sluggish. What can I do to “spring clean” my diet to help give my body a fresh start?

Q:

—Samuel G., Cleveland, Ohio

A:

You sound like a perfect candidate for a liver detox program. Most people are, and spring is considered the best time of year to employ nutrition strategies that cleanse and revitalize the liver to help produce a personal spring within.

Start every morning by drinking warm purified water with lemon. It helps cleanse the liver and actively promotes detoxification.

Why Focus on the Liver? Improving liver function helps give the whole body a reboot. That’s because the liver is an undeniable workhorse, performing more than 500 bodily functions, including processing most of our food, converting nutrients and other

substances to their active forms, and storing certain nutrients such as iron and vitamins A, B12, and D. It also serves as the body’s primary site of detoxification, metabolizing harmful external substances such as alcohol, drugs, and toxic chemicals; breaking down excess insulin, estrogen, and other hormones; and removing viral, bacterial, fungal, and parasitic invaders from our bloodstream. The great news is that the liver has an amazing ability to heal itself when it’s given the right ingredients to do its job. Unfortunately, in our modern world, we’re exposed to more toxins the liver has to detoxify than ever before. When adverse influences on liver function overcome supportive ones, liver function becomes sluggish, and the liver becomes less efficient at performing the many jobs it has to do.

6 Ways to Boost Liver Function Treat your liver kindly by lightening its toxic load and giving it nutrients and therapeutic agents that regenerate and rejuvenate. Try these ways to boost liver function and detoxification: 1. Go organic. The name of the game for a liver detox is to reduce exposure to chemicals and toxins the liver has to process. That makes eating as many organic foods as possible a key strategy. Organic foods must be produced without genetically modified organisms (GMOs), synthetic chemical pesticides, herbicides, antibiotics, hormones, and other chemi14

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By Melissa Diane Smith

cals, and research has shown that organic produce is lower in heavy metals and pesticides and higher in a range of antioxidants. If you can’t always afford to buy organic produce, do your best to buy organic varieties of the worst pesticideladen produce items: apples, celery, cherry tomatoes, cucumbers, collard greens and kale, grapes, nectarines, peaches, peppers, spinach, and strawberries. 2. Lighten up your diet, but don’t fast. Fasting can result in reduced detoxification because it depletes the body of critical antioxidants and protein needed for the process. Instead of fasting, eat lighter and smarter to promote more efficient cleansing. Avoid large meals, especially late at night. Eat small meals that contain adequate portions of clean protein, such as organic poultry, buffalo, 100 percent grass-fed beef or lamb, eggs, and uncontaminated, wild-caught fi sh. Or, if you’re a vegetarian, eat nuts, seeds, and beans. Avoid heavy fatty foods, fried foods, and unhealthy fats such as margarine, shortening, and vegetable oils—they all create more work for the liver. Instead, stick with organic unrefined extra virgin olive oil and coldpressed extra virgin coconut oil. 3. Dump low-nutrient carbs and “veg” out. Packaged products made with refined sugar, sweeteners, flour, and grains, such as cookies, bread, and crackers, are high in calories and carbohydrates and low in nutrients. They also promote erratic blood sugar swings, which stress liver function. Cut those foods out of your diet and put nonstarchy vegetables (basically the nonroot veggies and nonwinter squash) in their place. Vegetables such as spinach, asparagus, kale, and broccoli are the best types of carbohydrates because they keep blood sugar levels steady and are rich in antioxidants that protect the body from harmful free radicals—something that’s especially important when the body is detoxifying and producing higher amounts than normal.

One of the most powerful liver-healing foods to eat is globe artichoke, which improves bile flow, boosts detoxification, and protects the liver. 4. Ditch the allergens. Eating foods that cause delayed-onset food allergies interferes with the detoxification process and causes the liver to work harder. The most common food allergens are gluten grains (wheat, rye, barley, and oats); dairy foods (milk, butter, cheese, ice cream); and soy products (tofu, soy milk, soy sauce). As part of any start-anew diet program, steer clear of these foods and others that cause adverse reactions. 5. Water yourself. Water is a nutrient we need all by itself—and we need even more when the body is flushing out excess toxins. Stay away from alcohol, sodas, and juices, which stress blood sugar and liver function, and reduce caffeine, a drug-like substance the liver must detoxify, if possible. Try starting every morning by drinking warm purified water with lemon in it. It’s a beverage that helps cleanse the liver and actively promotes detoxification. 6. Use therapeutic foods and herbs. One of the most powerful liver-healing foods to eat is globe artichoke, which improves bile flow, boosts detoxification, and protects the liver. Try having a

steamed artichoke with an olive oil and lemon dip a few times a week. (If you prefer, you can take artichoke leaf extract and/or milk thistle, the most recommended herb for improving liver function, in supplement form.) Or eat bitter leafy salad greens, such as dandelion leaves, endive, and arugula, and drink dandelion tea. The bitterness of these foods and drinks helps stimulate bile flow within the liver, which is important to properly eliminate toxins and protect the liver from damage. Other food components that are helpful for improving liver function and detoxification are limonene-containing foods (citrus fruits such as lemons), capsaicin-rich peppers, and ellagic acid–rich strawberries. Finally, make sure to regularly eat foods rich in sulfur, such as garlic, onions, egg yolks, and cruciferous vegetables (e.g., broccoli, Brussels sprouts, and cauliflower, and the leafy greens cabbage, kale, collard and mustard greens, and watercress). Sulfur is required to increase activity of the liver’s Phase 2 detoxification enzymes, which are essential for eliminating and excreting toxins from the body the way they should be. The Healthy Edge

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Tummy Tamers: Natural Digestion Support BY SALLY KARLOVITZ, CN GAS, INDIGESTION AND BLOATING… OH MY! When the digestive system is not working so well, we feel it with these and other uncomfortable symptoms. The digestive system breaks food down and helps with absorption of nutrients in our body. To have a well-functioning digestive system, you need to have good levels of digestive

enzymes, a healthy lining in the digestive tract, and good levels of intestinal flora. A disruption in any of these areas can cause a number of health issues, including indigestion, heartburn, nausea, and gas. Here are some basic suggestions for improving your digestive health:

1. Take an enzyme complex. Our bodies produce a number of enzymes that play a role in breaking down fats, carbohydrates, and protein. As we age, these enzyme levels decline, which can lead to problems with excess gas and indigestion. Enzyme supplements are available that add natural enzymes to the pool of enzymes our bodies already produce. This can take a burden off of our digestive system and help relieve heartburn and bloating. 2. Use probiotics daily. Probiotics are friendly bacteria that live in the intestinal tract. They are an essential part of the breakdown and assimilation of nutrients in the gut area. They also are important immune components of the intestinal tract, helping to protect the body against bad bacteria and excess yeast. 3. Try digestive soothers. Certain herbs can play a role in soothing the stomach lining and supporting general intestinal health. Ginger root has been studied for its ability to reduce gas and inflammation in the digestive tract. Studies have shown it to be extremely effective for most kinds of nausea. Fennel seed is another soothing herb that helps alleviate gas and bloating.

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Autism & Nutrition, Part 1: Nutritional Basics BY SALLY KARLOVITZ, CN THE PUZZLE BEGINS. What used to be a rare diagnosis—autism—is now being heard by the parents of 1 in every 68 children according to the latest statistics. Support for autism involves a multi-faceted response that includes speech, behavioral, occupational, and nutritional therapy. One thing an autistic child has in common with all other children is that his or her brain and body rely on nutrients for proper functioning. Knowing what an autistic child must have for optimal health is essential. Protein. Protein is critical in the diet since neurotransmitters (messengers in the brain) are made up of amino acids that come from protein. Protein in small amounts throughout the day can help even out blood sugar (glucose), which is the primary fuel for the brain. Protein sources include meat, fish, beans, plain yogurt, nuts, and seeds.

Carbohydrates. Good carbohydrates from whole grains and vegetables are important because they help provide a steady supply of glucose to the brain. Avoid refined sugars, such as in soda and sweet foods, which can cause a spike and a subsequent drop in blood sugar. Some parents also find that a gluten-free diet can make a difference. Basic Vitamin/Mineral Supplement. American diets are already known to be lacking in some critical nutrients for growing kids, including calcium and vitamin D. Autistic children may even have a greater need for a nutritional supplement, since they often eat a limited variety of foods or they may have food sensitivities and gastrointestinal problems. Choose a high-quality supplement with no artificial colors, flavors, or additives. Make sure it has a full spectrum of nutrients to support overall health.

Can you tell me about resveratrol?

Resveratrol, found in grapes, wine, berries, and Japanese knotweed, is a potent antioxidant that protects cells and blood vessels from damage. Research has suggested that resveratrol has numerous health benefits, including: Cancer prevention. Resveratrol acts as a potent antioxidant and promotes Phase 2 detoxification in the liver, one of the body’s natural defenses against cancer.

Anti-aging. A review of research on resveratrol showed that it improves several markers that are associated with aging, including improving blood flow and insulin resistance, decreasing oxidative stress, preventing signs of aging in the skin, and decreasing inflammation. This is an impressive list! Red wine and grape juice are certainly good sources of this key antioxidant, but for those who want to get the benefits of resveratrol without the extra calories, concentrated supplements are available.

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Diabetes. A recent study found that consuming a daily supplement of resveratrol for three months may help with blood sugar control and improve blood pressure in type-2 diabetics.

Fat. Research shows that the brain needs certain fats, called essential fatty acids, to function. Omega-3 fatty acids, which are broken down to EPA and DHA, have been shown to be deficient in autistic children. DHA is so important for proper brain development in children that it can now be found in prenatal vitamins and fortified infant formulas. Fish oils are the best source of DHA for children.

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18 TfoIrPS

ANTIAGING

Aging well is very much about how you feel every day. Do you have plenty of energy? Are your joints pain-free and flexible? Are your bones strong, so that you maintain a youthful posture? We’ve put together 18 simple tips designed with your longevity in mind. ❱ BY KIM ERICKSON

C

an you live to be 100? It’s definitely possible! The United States leads the world in centenarians—those who live to age 100 or beyond. But the bigger question is, how well can you live as you grow older? Start now with the following suggestions, and your journey through life will be a happier, healthier one.

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Listen to a Podcast of centenarian expert Dan Buettner entitled “The Fountain of Youth,” a two-part TED Radio Hour series available at npr. org/programs/ ted-radio-hour. Buettner has traveled the globe studying "Blue Zones," areas where people live longer than average.

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1

Pay a lot of Attention to Inflammation

How quickly—or slowly—you age is determined by two key processes: inflammation and the production of free radicals. Each one is triggered—or prevented—by specific things in your diet, environment, and way of life. In a positive sense, inflammation is a protective response to irritation, injury, or infection. We experience it as redness, swelling, heat, or pain, and it’s easy to see when you scratch or cut your finger. Inflammation is a vital part of the healing process as your body fights the injury, and it helps to protect you against infection. But the inflammatory response can go awry and speed up the aging process. Levels of inflammation can be measured with a blood test for C-reactive protein, or CRP. Although it isn’t usually part of a check-up for a healthy person, CRP tests in studies show that an unhealthy lifestyle increases inflammation. But it can be reduced with the right diet, exercise, and specific supplements.

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Avoid Common Inflammation Triggers

These include: Refined and processed foods Fruits and vegetables that are depleted of antioxidant nutrients Sugary drinks Lack of physical activity Toxins in our food, water, and air Lack of sleep Stress

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Try a Resveratrol Supplement

More than 1,000 years ago, an ayurvedic remedy described as a weak wine was used as a heart tonic in India. According to scientists at the University of Illinois, resveratrol made up a significant portion of that brew. In 2003, interest in resveratrol skyrocketed after Harvard researchers found that it extends the life of yeast cells. In later studies, resveratrol has increased the lifespan of worms, fruit fl ies, fi sh, and

mice. All told, more than 4,500 published studies have looked at resveratrol in the past few decades. Researchers at the National Institutes of Health estimate that you would have to drink 667 bottles of wine to get 1,000 mg of resveratrol, a therapeutic dose for people with health risks.

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Hyaluronic acid, found in the fluid that lubricates and cushions joints, can help relieve joint pain. Studies have shown that oral supplements of hyaluronic acid can also be absorbed to enhance lubrication of joints. For example, one study of people with osteoarthritis, published in Nutrition Journal, found that the supplement produced relief after eight weeks of daily use.

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Delay Aging with Healthy Fats

Omega-3 fats found in fi sh contain antioxidants that fight free radicals and reduce inflammation To avoid burping or belching after taking a fi sh oil supplement, use a product that is both enteric-coated and also pharmaceutical-grade. Some people find that storing fi sh oils in the refrigerator also helps reduce burping, and extends the shelf life of the product.

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Reduce Age-Related Macular Degeneration

The Age-Related Eye Disease Study (AREDS) found that the following antioxidant combination, taken daily, helps reduce the risk or progression of age-related macular degeneration: BETA CAROTENE: 15 mg VITAMIN C: 500 mg VITAMIN E: 400 IU ZINC (AS ZINC OXIDE): 80 mg COPPER (AS CUPRIC OXIDE): 2 mg

Discover Hyaluronic Acid for Healthy Joints

Relieve Pain with Turmeric

One of the most powerful natural anti-inflammatories is curcumin—an ingredient in turmeric, the Indian spice that gives curry its telltale yellow color. Clinically, curcumin has worked as well as cortisone for rheumatoid arthritis, osteoarthritis, and post-operative inflammation. In one double-blind crossover study, taking a daily dose of curcumin relieved morning stiff ness and joint swelling better than a corticosteroid drug. It also improved walking time in those suffering from arthritis. Best of all, the curcumin produced no side effects.

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Use Types I and III Collagen for Younger-Looking Skin

Starting in your 20s, your collagen levels begin to decline. By the time women hit menopause, skin produces 30 percent less collagen. But studies show that supplementing with Types I and III collagen not only slows the loss of collagen in the skin, it improves existing collagen. This may help reduce the appearance of age-related changes like wrinkles and sagging.

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Build Better Bones

In Canada, researchers tested a combination of nutrients, including magnesium, fi sh oil, and vitamins D and K2, in a group of women with bone loss. After taking the supplements for one year, the improvement was comparable to that of a bone-building drug such Fosamax. Vitamin C, folic acid, zinc, manganese, potassium, strontium, and boron also support bone health. The Healthy Edge

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18 TIPS for

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ANTIAGING Watch Your Calcium Intake

It’s true that we need calcium for healthy bones, but too much of this mineral—and too little magnesium—is a cause of osteoporosis. In the days of the caveman, the ratio of calcium to magnesium was 1:1. Today, it ranges between 5:1 and 15:1, causing an imbalance that can be deadly. Without enough magnesium, calcium can go to the wrong places in our bodies. It can be deposited in our joints, contributing to arthritis, and in our arteries, which leads to heart disease. And, it can go to the kidneys and be turned into painful kidney stones.

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Combat Fatigue with D-Ribose

This supplement increases energy production on a cellular level. In studies, it has dramatically improved the physical and mental energy of athletes and people with heart failure and chronic fatigue. Ribose comes in pills, or you can add a scoop of ribose powder (about 5 grams) to juice or smoothies. Levels build up in your body, so start by taking it two or three times daily to give you a boost, and after a few weeks, scale back to once daily to maintain healthy energy levels.

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Check Your Vitamin B12 Status

Find Out if You Are Magnesium Deficient

If you have one or more of these symptoms, a lack of magnesium may be to blame. A diagnosis of low bone density or osteoporosis Abnormal heart rhythms Agitation Anxiety Blood pressure that is high Blood sugar that is elevated Chocolate cravings Confusion Constipation Depression Diabetes or prediabetes Excessive sensitivity to noise or pain Exhaustion Fatigue Headaches Hyperventilation Insomnia Irritability Learning disabilities Low energy Muscle cramping or spasms Muscle weakness Nausea Numbness PMS Poor appetite or anorexia Poor balance Poor nail growth Restless leg syndrome

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Try Glucosamine for Glucose Control

A team of German genetic specialists recently discovered that glucosamine, a popular joint-health remedy, also improves glucose metabolism and blood sugar levels. These findings were confirmed by lab studies and published in Nature Communications.

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Eat an Avocado a Day

Move over, apples! Adding an avocado to your daily diet can help improve your cholesterol levels. These were the findings of a new study by researchers at Pennsylvania State University.

As you get older, your system doesn’t absorb vitamin B12 as well as it used to. This is especially true if you take antacids, because stomach acid is necessary to absorb the vitamin. Consequently, taking a larger amount than what is commonly found in a multivitamin is a good way to give yourself an energy boost. Use the methylcobalamin form over cobalamin (the more common type of vitamin B12). Methylcobalamin, which may cost a little more, is a “body-ready” form of the nutrient and more easily absorbed. Lower-than-optimum levels of B12 can cause fatigue, nervousness, numbness or a tingling sensation in the fingers or toes, diarrhea, or shortness of breath. All the B vitamins are necessary for a healthy nervous system, but B12 is one that is often depleted with age.

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Use CoQ10 Daily

A nutrient found in organ meats and made by our bodies, CoQ10 levels start to decline in our mid-30s. Supplements help the heart and all our other muscles to generate energy more efficiently. Studies have shown that it improves heart function among people with heart failure—even in severe cases. It also protects the heart against disease, and slows down the aging process in this vital organ. CoQ10 and ribose work together synergistically.

Take Vitamin D— for Your Heart

A daily dose of vitamin D may improve your heart’s response to physical stressors, say Canadian researchers at the University of Calgary. Their recent trial found that taking 5,000 IU of vitamin D3 daily could protect against stressors like an overly zealous workout or extreme environmental conditions that may increase the risk of a deadly cardiovascular event. PS: Support Your Brain Health

Phosphatidylserine (PS) is a type of fat that’s found in cell membranes throughout the body. In the brain, PS enhances the synthesis and release of neurotransmitters and regulates the actions of synapses, and is essential to normal brain function. Studies show that PS can restore agerelated memory loss, improve concentration, enhance learning, and restore the function of worn-out nerve cells.

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THE

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Power up your day with a mix of energy-boosting supplements— from the essentials such as B vitamins and ginseng to lesser-known options maca and cordyceps ❱ BY KIM ERICKSON

B

eing tired has practically become an American way of life. Most of us are inundated with unrelenting stress, information overload, and sleep deprivation. To cope, we put our health and well-being on the back burner, depending on stimulants such as caffeine to keep going. If this sounds like your life, you’re not alone. In fact, chronic exhaustion has become such a widespread phenomenon that some experts have dubbed it the “fatigue epidemic.” There’s no doubt that a healthy diet and lifestyle are the cornerstone of an energetic life. But if your days are extremely hectic or you suffer from an energy-sucking condition, the following supplements can help turbocharge your energy levels and support overall good health.

energy essentials B vitamins have earned a reputation as energy boosters—and for good reason. B vitamins are essential for turning the food we eat into energy, or more specifically into adenosine triphosphate (ATP), which is the form of energy your cells use. Converting food into ATP requires hundreds of chemical reactions. Since B vitamins act as co-factors in many of those reactions, it’s important to make sure your levels are adequate. Just be aware that B vitamins aren't stored in the body. What’s more, stress, alcohol, and a poor diet can deplete your supply. This is why it’s important to replenish your levels daily with a B complex that includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, pantothenic acid, biotin, B12, and folic acid.

Iron deficiency is a common cause of fatigue, especially among women. However, a study involving 136 women between the ages of 18 and 55 found that those taking 80 mg of iron daily for four weeks experienced 29 percent less fatigue compared to just 13 percent in those taking a placebo. Women of childbearing age and those who are pregnant are at the greatest risk of an iron deficiency. On the other hand, men and postmenopausal women should have their iron levels checked before supplementing. Magnesium is often considered the “anti-stress” mineral. But it’s also a great way to support healthy energy levels. Studies suggest that adequate serum magnesium helps to optimize the body’s use of oxygen. This, in turn, helps you feel more energized. What’s more, the enzymes involved in the production of ATP are dependent on this vital mineral. Since most Americans don’t get enough magnesium in their diets, supplementation is important. The best way to ensure that you’re getting enough is by taking a highquality magnesium supplement every day. For optimal bioavailability, choose watersoluble magnesium in ionic form. Omega-3 fats: Omega-3 fatty acids are essential to building healthy cell membranes. They also boost brain function, modulate mood, protect the heart and arteries, fight wrinkles, protect vision, lubricate joints—and play a role in supporting optimum energy levels. There are a number of mechanisms whereby low levels of omega-3 fatty acids can contribute to low energy levels, says Michael T. Murray, ND, author of The Encyclopedia of Natural Medicine. “Low The Healthy Edge

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Alternative and Complementary Medicine found that when people with chronic fatigue syndrome took ribose, energy increased an average of 45 percent after only three weeks. Another trial found that ribose increased athletic performance, strength, and endurance in a group of bodybuilders. For an energy boost, add a scoop of ribose to eight oz. of juice or water. L-carnitine is an amino acid that can help boost energy levels in those suffering from persistent fatigue. One way it does this is by transporting fatty acids across cell membranes and into the mitochondria—the energy factories inside each cell—where they fuel energy production. Athletes value L-carnitine for its ability to speed recovery and decrease muscle soreness after workouts. But L-carnitine’s benefits go beyond the gym. When 66 centenarians who experienced fatigue after even the slightest physical activity took a daily dose of L-carnitine, they had more energy and showed improvements in both mental spryness and muscle mass. A study of fibromyalgia patients found that L-carnitine improved fatigue, the ability to sleep, mood, and muscular-skeletal pain. Take L-carnitine

levels of EPA and DHA are associated with an increased stress response. That means, both the acute and chronic effects of stress—including fatigue—are much more severe when omega-3 levels are low.” Unless you eat these types of fish at least twice a week, it’s wise to take a highquality fish oil supplement boasting about 1,000 mg of EPA and DHA combined. If you are a vegetarian, take an algae-based omega-3 with 200–400 mg of DHA.

energy superstars Cordyceps has been used as an effective energy booster in traditional Chinese medicine for centuries. It’s so well accepted in Asia that a team of women runners taking part in the 1993 Chinese National Games used it as part of their training program—and went on to shatter nine world records. Although few clinical studies have been conducted, Japanese researchers at the University of Fukui recently reported on cordyceps’ anti-fatigue properties. Other preliminary research has found that cordyceps increases oxygen uptake and improves physical endurance. Look for a freeze-dried, certified organic cordyceps supplement that provides a full spectrum of polysaccharides, glycoproteins, ergosterols, triterpenoids, and other myconutrients. D-Ribose is a naturally occurring sugar that forms the backbone of ATP. One study published in the Journal of

OUR FAVORITE ENERGY BOOSTERS

1 Paragon Plus Energy Source Multi is a great daily foundation formula that features high-potency B vitamins, magnesium, spirulina, green tea, and CoQ10.

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2 Jarrow D-Ribose comes in a berry-flavored chewable that supports energy, endurance, and muscle recovery.

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Quality of Life VitaPQQ which is a blend of PQQ and a highly absorbable form of CoQ10, can be taken twice daily with meals—include some fat for optimum absorption.

Rainbow Light Bright Energy recharges mental and physical energy with rhodiola, green tea extract, and eleuthero, along with essential nutrients.

Bricker Labs Big C Maximal supplies 1,000 mg Carnipure L-carnitine per tablespoon to support a healthy heart and healthy energy in a delicious raspberry flavor.

Siberian ginseng 30 minutes before eating to improve absorption. To boost exercise performance, take right before your workout. Pyrroloquinoline quinone (PQQ) is gaining popularity for its ability to boost cellular energy. This vitaminlike compound facilitates biochemical reactions in the mitochondria without breaking down. It also activates the genes that promote the formation of new mitochondria. To date, there are more than 200 published studies on PQQ. This preliminary research suggests that it improves energy levels and optimizes mitochondrial function. Other studies have found that a combination of PQQ and CoQ10 may promote memory, cognition, and attention span.

herbal energy Siberian ginseng (also called eleuthero) is the one of the most commonly used herbal energy boosters for fending off fatigue. Studies suggest that eleuthero improves stamina and concentration. A study of 96 people suffering from chronic fatigue found that those taking eleuthero reported significantly less fatigue after two months. Rhodiola has been shown to improve cognitive function and reduce stressrelated fatigue. It also elevates mood by facilitating the production of serotonin. Rhodiola is typically taken continuously for several weeks, then stopped for a week or two before resuming use. Maca (also called Peruvian ginseng) is an adaptogenic root that has been used for thousands of years to boost energy, nourish the adrenals, combat stress, and enhance sexual desire and stamina. Related to the radish plant, maca is typically sold as a light tan powder; add it to smoothies.

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Surviving Allergy Season Naturally SPRING HAS FINALLY ARRIVED, bringing with it warmer temperatures, blooming grass and flowers, and, yes, allergies! Allergies are hypersensitivities to substances that the body views as “foreign.” Seasonal allergies are primarily due to inhaled substances, such as dust, mold, and pollens. Since over-the-counter antihistamines and decongestants only cover the problem temporarily, and come with unwanted side effects, more and more people are looking for natural solutions. Here are some of the top herbs and nutrients that can help the body handle seasonal allergies.

BY MARY ANN O’DELL, MS, RDN

Homeopathy works to alleviate symptoms while supporting the immune system. Homeopathic medicines are very specifically designed, so look for a combination remedy that best matches the allergen that you are struggling with, or the symptoms you are experiencing. When taken properly, natural remedies can offer significant relief. They get to the core of the problem, rather than just covering the symptoms. So enjoy more time outside this spring by fighting back against allergies naturally.

QUERCETIN is a potent bioflavon oid that can be effective in reducing allergic and asthmatic reactions to pollens and other airborne allergens. Quercetin acts as a natural antihistamine and is activated, or enhanced, by antiinflammatory bromelain. NETTLES contain small amounts of histamine, which can actually help build resistance to allergic responses. Nettles are rich in a variety of minerals and nutrients, and studies have shown that people using freeze-dried nettles reported fewer allergy symptoms. VITAMIN C is essential for allergy relief. It benefits the whole body, and helps detoxify foreign substances. It also acts as a mild antihistamine, improves immune function, and fights infection. HOMEOPATHIC REMEDIES offer a quick solution for symptomatic relief of allergies, without any side effects.

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April 2017

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2/24/17 12:36 PM


Mind & Mood

BY MARY ANN O’DELL, MS, RDN

YOUR MIND AND YOUR MOOD AFFECT EVERY ASPECT OF YOUR LIFE, from physical health to daily focus and concentration. Depression and stress can increase digestive troubles, sleeping issues, and illness, and decrease productivity and mental wellness. Thankfully, there are ways to improve your mind and mood naturally. Consistent exercise, healthy eating, aromatherapy, and stress reduction techniques can keep your brain functioning well. In addition, research has found that certain nutrients and herbs play a role in mental health.

Nutrients Low levels of B vitamins have been linked to depression, so maintaining a good intake of these nutrients is critical. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest.

Probiotics Since scientists have discovered the “second brain”—neurons in the intestinal tract that communicate like neurons in the brain—there has been more focus on the gut-brain connection. Inflammation in the gastrointestinal (GI) tract can play a role in developing depression and “brain fog.” Controlling inflammation and supplementing with probiotics may result in more GI balance and improvement in brain function and symptoms of mild depression. Omegas Omega-3 fatty acids exist in high levels in the brain and appear to be important for cognitive and behavioral function. Omega-3s play an important role in mood health with studies suggesting that supplementation with EPA may ease symptoms associated with depression. DHA in particular has shown great promise with adults who have dementia or Alzheimer’s disease. Herbs Relora, a combination of the plant extracts magnolia and phellodendron, has been shown to help control mild anxiety and mild depression, promote relaxation, and help maintain restful sleep. Nervines, such as passionflower and hops, nourish and support the nervous system and help relieve anxiety and nervous tension.

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2/24/17 12:36 PM


pure beauty

By Sherrie Strausfogel

nourishing neem This time-tested herbal healer is making noise in the world of modern beauty products

I

n India, women have used the neem tree for thousands of years as their herbal pharmacy and cosmetics counter. They boil and mash the leaves to make a cleanser that keeps skin supple and healthy. They make facial masks with neem leaf powder for its moisturizing and antiaging action. They even treat wounds with the antiseptic properties of neem oil. Modern science confirms these uses, identifying hundreds of active compounds from various parts of the neem tree that have anti-inflammatory, antibacterial, antifungal, antiparasitic, and even anticancer properties. The neem tree has its origins in India, but its popularity has spread, and it now grows in the dry regions of more than 50 tropical countries around the world. The oil extracted from the fruits and seeds of the neem tree is used as a main ingredient in natural beauty products. It contains particularly high amounts of protective antioxidants; fatty acids such as oleic acid and linoleic acid that help rejuvenate skin and hair; and germ-fighting properties that make it a popular ingredient in toothpaste and mouthwash. The oil is light to dark brown in color, depending upon its method of processing. Its bitter taste is due mainly to the triterpenoid compounds, which are the cancer fighters. While Ayurvedic medicine, one of the world’s oldest holistic healing systems, continues to rely on neem in the medicine cabinet, the herb is becoming more and more popular in natural beauty products for its ability to moisturize skin, fight acne, relieve symptoms of eczema, reduce brown spots, fight nail fungus and athlete’s foot, treat dandruff, stimulate hair growth, and protect teeth and gums.

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Clean and protect teeth and gums with Desert Essence Natural Neem Toothpaste. Baking soda and zinc citrate help to clean teeth and reduce plaque, while neem and tea tree oil kill germs and bacteria. Fluoride-free, the toothpaste has a refreshing Cinnamint flavor. Treat problem or acne prone skin to Alaffia Skin Recovery Face Cream. This powerful moisturizer is ideal for skin needing intensive treatment. Neem oil and unrefined shea butter work together to maximize hydration. Neem extracts and kpangnan butter add toning and antioxidant properties that restore skin’s natural luminosity.

Clean and moisturize dry or sensitive skin with Auromère Himalayan Rose Ayurvedic Soap with Neem. Neem, a natural emollient and antiseptic, tones and soothes, while tulsi (holy basil) purifies and protects skin from environmental damage. The formula combines other Ayurvedic herbal extracts and oils in a soap ideal for dry/ sensitive skin.

Hydrate and soothe face and body with NeemAura Naturals Concentrated Neem Cream. An extra potency of neem oil is added to aloe vera and a synergistic herbal blend of healing extracts, including St. Johns wort, chamomile, white willow bark, grape seed oil, arnica, horse chestnut, thyme, goldenseal, barberry, and ivy leaf. So condensed, a little goes a long way!

April 2017

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2/23/17 12:21 PM


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clean eating

digest more on a plant-based diet Want to eat more plant-based foods this year? Avoid potential digestive issues with these food tips and enzyme suggestions

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eople who enthusiastically pile their plates with whole grains, beans, and vegetables may be dismayed to experience bloating, gas, or other stomach upsets—and mistakenly think they have a food allergy. Not so! Even if you love whole, plant-based foods, go easy at first. “No pigging out,” says Mindy Hermann, RDN, a New York– based dietitian. Instead, monitor what you eat and how your body tolerates each food. Still, certain cooking and food choices can make digestion easier if you are introducing more vegetarian-friendly fare to your diet. Here are four main food groups and the common digestion problems they can cause—as well as some simple solutions and enzyme recommendations for each.

Legumes Problem: Legumes can cause stomach discomfort and gas. The culprit? The carbohydrates, says Hermann: “They go undigested into the large intestines where they’re finally broken down—and the by-product of that process is gas.” Solution: Make sure beans are well cooked. “Beans don’t do any good cooked al dente,” says Hermann. “They need to be soft on the inside. The firmer they are, the harder they are to digest.” Rinsing beans after soaking, but before cooking, also helps by getting rid of some of the non-digestible elements. During cooking, skim off any foam that forms. If

you soak beans overnight, rinse them well before cooking. If you’re using canned beans, empty the liquid and rinse the beans before using them. One more tip: try cooking with seaweed. Julie Morris, chef, recipe developer, and author of Superfood Kitchen: Cooking with Nature’s Most Amazing Foods, recommends adding seaweed to the water when cooking dried beans. For one pot, add a couple of strips of dried kombu or wakame, and remove them after the beans are cooked. These seaweeds are tough and won’t break or dissolve, but they will add flavor, iodine, minerals, and enzymes that help you digest the beans.

did you know... Making the right cooking and food choices can make a plant-based diet easier to digest.

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2/23/17 12:22 PM


By Nicole Gregory

Enzyme & Probiotic Supplements: To prevent gas problems from legumes, look for a plant-based enzyme formula that contains alpha-galactosidase and phytase (enzymes responsible for breaking down legumes). Probiotics containing Bifidobacterium and Lactobacillus may also help reduce gas and bloating, according to a Harvard Medical School special report on food allergies, intolerance, and sensitivity.

Whole Grains Problem: Eating a lot of whole grains can cause abdominal discomfort because their outer coatings can be hard to digest, says Hermann. Solution: Introduce whole grains in small portions and start with a gentle grain such as brown rice, which is not all that high in fiber, as opposed to, say, wheat berries. Cook whole grains well, and try introducing whole wheat as flour in baking. “When it’s ground up, whole wheat is easier to digest,” Hermann says. Consider buying sprouted whole-grain products, such as breads, tortillas, and quinoa. Sprouting makes grains easier to digest, and sprouted grains tend to contain more nutrients than other types of grains. If your digestive issues persist, try switching to gluten-free whole grains such as buckwheat, rice (all types), quinoa, millet, and amaranth. Gluten, a hard-to-digest protein, is found in various varieties of wheat—including spelt, kamut, and triticale—as well as barley and rye. Enzyme & Probiotic Supplements: Look for key carbohydrate-digesting enzymes when shopping for an enzyme formula: amylase, glucoamylase, and alpha galactosidase. You may also consider using a product with DPP-IV, a combination of enzymes that help break down gluten. It is ideal for targeting hidden sources of gluten, whether from restaurant meals or

DO YOU NEED ENZYME SUPPLEMENTS? Some of the most common signs of enzyme deficiency include: Feeling of excessive fullness or bloating after meals Feeling like food just sits in your stomach after meals Chronic gas or heartburn Bites of undigested food in bowel movements Oily, loose, or floating stools Joint and myofascial pain Fuzzy thinking or “brain fog”

* * * * * * *

accidental cases of cross-contamination. DPP-IV is also known to help the body digest casein in dairy products.

Fruits & Vegetables Problem: “The acid in citrus fruit can cause stomach trouble,” says Hermann, as can melons, apples, and other fruits. Some people can also have an intolerance to fructose, or fruit sugar. Meanwhile, certain vegetables can also cause intestinal gas. The most common offenders are cruciferous vegetables such as broccoli, cabbage, and cauliflower. Solution: Eat fruit with other food, and make sure the fruit is ripe. “Lessripe fruit contains indigestible carbohydrates,” says Hermann. And watch out for dried fruit—it can be a laxative, she adds. Limit your portions and introduce dried fruit into your diet slowly, paying attention to your gut’s tolerance. As for those nutrition-packed but gas-producing veggies? If you decide to keep them in your diet, combine them with other less gas-creating vegetables. For additional help with hard-to-digest vegetables, use a broad-spectrum enzyme formula. Enzyme & Probiotic Supplements: Look for these enzymes, often found in combination formulas: cellulase (breaks

down plant fiber); alpha galactosidase (helps enhance digestion of cruciferous vegetables, beans, lentils, peanuts, gluten, and wheat); pectinase (helps improve digestion of some fruits and vegetables); and hemicellulose (key for breaking down certain fruits, vegetables, and also fiber-rich cereals and other grains).

Lactose Problem: Many people find that as they age, their digestive systems are less able to handle lactose, (a form of sugar in dairy products) because they have less lactase—the enzyme in our guts that breaks down lactose. When lactose can’t be broken down in the intestines, it goes to the colon where bacteria do the job, causing gas, bloating, and diarrhea. Casein is another problematic compound in dairy foods. Solution: Yogurt, cheese, and sour cream don’t contain as much lactose as milk, so these foods may be easier to digest. And there are many dairy alternatives available today, particularly dairy-free milks such as nut and rice milks. Enzyme & Probiotic Supplements: Look for a combination formula designed for dairy digestion that includes lactase (for lactose digestion) and protease (for casein digestion). The Healthy Edge

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2/23/17 12:22 PM


natural gourmet

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

fish: gotta love it! This delicate, mild cod dish pleases even the pickiest of palates (including those who shun all kinds of seafood!) Mellow Miso Cod SERVES 4

⅓ cup sake (or sherry) ⅓ cup mirin ¼ cup sesame oil 2 Tbs. tamari ½ cup sweet white miso (or mellow white miso) 2 Tbs. palm sugar 2 Tbs. minced ginger 4 6-oz. skinless cod fillets (try Pacific cod or black cod) Black sesame seeds, optional for garnish 1. In small bowl, mix together sake, mirin, sesame oil, tamari, miso, palm sugar, and ginger until well combined.

“L

3. Preheat grill to medium. Scrape or wipe marinade off of fish, and grill 9–11 minutes, or until cooked through, flipping once at about 6 minutes. Fish is ready when it flakes easily with fork and is just opaque at the center. Sprinkle with black sesame seeds to serve, if using.

isten,” I said one day to Chef Jeannette, “what are we going to do for people who say they just don’t like fi sh and can’t eat it? After all, there’s no substitute for the high-quality protein found in fi sh, which contains amino acids and omega-3 fats that your brain absolutely craves. So here’s the challenge: How do we make fish appealing for people who hate fi sh?” This recipe was her answer. Sweet miso is a wonderful treatment for fi sh, absolutely PER SERVING: 400 cal; 33g pro; 14g total fat perfect for mellowing the fi shiness of cod. And if you use real, traditionally fermented (2g sat fat); 26g carb; 80mg chol; 2,110mg sod; 5g fiber; 18g sugars miso, you’ll also get a nice dose of probiotics. You probably already know how helpful probiotics can be for the immune system, but what you might not know is that they can also benefit brain function. NOTES FROM CHEF JEANNETTE Recent research shows that the influence of probiotics on the body is even more far reaching. Preliminary research indicating Mirin is a Japanese sweet wine condiment that you can find at the interrelationship between the nervous systems of the “gut” Asian markets or natural food stores. The longer you marinate and the brain could mean cognitive benefits when probiotics are the fish (e.g., up to overnight), the richer and sweeter the flavor consumed. “The brain is not beyond the reach of probiotics,” said will be. Instead of grilling, you can also broil this fish in your Jia Zhao, PhD. oven for about the same length of time. Just watch it closely And, hey, this miso sauce is so delicious, it just might turn you so it doesn’t char. into a fish lover. And if you’re already a fi sh lover, get ready to love it even more. —Dr. Jonny

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PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK

2. Place fish into shallow glass dish (or gallon-sized zip closure bag), and pour marinade over top, turning gently to evenly coat it. Marinate covered (or sealed) in refrigerator 4 hours to overnight.

April 2017

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2/23/17 12:22 PM


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AKiN'S Healthy Edge April 2017  

AKiN'S Healthy Edge April 2017

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