Integrative Lifestyles - Spring 2020

INTEGRATIVE lifestyles TM

SPRING 2020

SMART SUPPLEMENTS FOR A HEALTHIER HEART PAGE 14

See This!

TIPS TO SOOTHE EYE STRAIN

6

WAYS TO LOVE YOUR LIVER NATURAL SOS FOR PCOS

LIFT FOR LONGEVITY!

DOES RESISTANCE TRAINING = THE FOUNTAIN OF YOUTH?

PAGE 20

5 BACK PAIN

STRATEGIES TO BEAT

COMPLIMENTARY ISSUE

1 VOLUME 5, ISSUE 0420

THE MOST CLINICALLY STUDIED ENHANCED ABSORPTION CURCUMIN IN THE WORLD!

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^ Based on enhanced absorption of CuraPro® curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

CuraPro

ÂŽ

Over 60 published studies, including 27 human clinical trials

Driven by Science. Focused on Nature. Rich in History. euromedicausa.com 3

contents

14 8 News

You Can Use

10 Eye

Strain in the Digital Age

New ways to save your sight.

22 20 Natural Help for PCOS 4 botanicals that ease symptoms.

22 Do You Love Your Liver?

Simple ways to optimize your body’s filter.

14 Get Heart Healthy Conquer the most common cardiovascular issues.

26

FITNESS

Weight Training at Every Age Live stronger, live longer with resistance training.

28 Hot

Topics

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ALTERNATIVE MEDICINE CHEST

Back Trouble

5 healthy hacks to ease back pain.

I N DEPTH No “Rheum” for Pain

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Tackle the challenges of RA with these 3 herbs.

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34

32 Decode

Your Supplements

30

34 Research

Roundup

Supplying the products that move people

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EDITOR'S CORNER

EDITOR-IN-CHIEF

Biohacking—it’s the new buzzword for 2020. At its core, biohacking is the act of taking control of your own health via small, incremental changes to what you eat, how you move, the quality of your sleep, and the supplements you take.

The goal? To be the best and healthiest you can possibly be!

And this issue can help you get started—beginning with your cardiovascular system.

Whether you’ve been diagnosed with high blood pressure or atherosclerosis—or you simply want to minimize the insidious damage caused by chronic inflammation, Dr. Ajay Goel provides the inside intel on the best ways to improve your cardiovascular health. Check out his article “Get Heart Healthy” on page 14.

We’ll also give you tips on optimizing your liver—your body’s very own detox factory. Your liver processes and filters the toxins you’re exposed to every day, helps the body digest fats, regulates energy, and more! Check out how you can maximize your liver’s performance on page 22.

Kim Erickson DESIGN/ART DIRECTOR

Roberta Jones DIGITAL CREATIVE DIRECTOR

Amy Medina ASSOCIATE EDITORS

Juanita Deterding Rami Jett Stan Daniels Michele Cagan COPY EDITOR

Brandon DuVall CONTRIBUTING WRITERS

Dr. Ajay Goel Dr. Holly Lucille Carol Ann Weber EDITORIAL OFFICES

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

Biohacking your fitness routine is perhaps the ultimate way to tap into your body’s potential. Adding resistance training to your workout can prevent agerelated muscle loss, improve balance, enhance body composition, and boost stamina. Learn how on page 26.

This issue also provides a wealth of tips on improving your vision naturally, living with rheumatic pain, minimizing the symptoms of PCOS, and more.

Ready to be your best? Let’s get hacking!

For general inquiries, email: info@goodhealthlifestylesmag.com

Yours in health and happiness,

ViewALL ISSUES on www.Issuu.com

IL257_04_2020

Published by FreshLife Media, 10040 W. Cheyenne Avenue, Suite 170-161, Las Vegas, NV 89129. ©FreshLife Media. All rights reserved. No part of this publication may be reproduced without the written permission of the publisher. The opinions expressed by the contributors to Good Health Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.

Kim Erickson EDITOR-IN-CHIEF

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ON YOUR TABLET

ON YOUR SMARTPHONE

ON YOUR COMPUTER

IN PRINT

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

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NEWS YOU CAN USE

OPTIMISM

PROLONGS LIFE

There’s good news for those who think the glass is half full, rather than half empty. Researchers recently found that people who have a greater optimistic outlook are likelier to live longer. Investigators determined this after participants completed a survey assessing their optimism levels, overall health, and lifestyle habits, including diet, smoking, and alcohol use. Upon comparison, the most optimistic men and women saw an 11 to 15 percent longer lifespan on average compared to the least optimistic individuals.

The researchers also noted that those with a sunnier outlook had a 50 to 70 percent greater chance of reaching the age of 85 compared to their gloomier counterparts. The reason? Optimistic people tend to have healthier habits, like engaging in exercise, eating well, and having an active social life.

Lee LO. Optimism is associated with exceptional longevity in 2 epidemiologic cohorts of men and women. PNAS (2019). doi/10.1073/pnas.1900712116.

4-8 The typical life expectancy in years after an Alzheimer’s diagnosis.

2019 Alzheimer’s Statistics. http://www.alzheimers.net.

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12.2 The percentage of American adults who are considered to be metabolically healthy.

Araújo J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016.

Metabolic Syndrome and Related Disorders, 2018.

SAY “CHEERS” FOR A HEALTHY GUT

Studies have shown that enjoying a few alcoholic drinks per week can be good for your health. But not all adult beverages offer positive health benefits, according to a report published in the journal Gastroenterology. A team from King’s College London analyzed the effects of red wine, white wine, beer, cider, and hard liquor on the gut microbiome and found that people drinking red wine had more bacterial diversity—an indicator of good gut health—compared to those drinking other types of alcohol. Red wine was also linked to lower levels of obesity and “bad” LDL cholesterol. That may be due to the fact that red wine contains polyphenols— micronutrients that are loaded with antioxidants. So next time you’re in the mood for a drink with dinner, opt for a glass of red!

Le Roy CI. Red Wine Consumption Associated With Increased Gut Microbiota α -diversity in 3 Independent Cohorts.

Gastroenterology, 2019; DOI: 10.1053/j.gastro.2019.08.024.

GUT GERMS AND MUSCLE GROWTH Bacteria gets a bad rap—they can cause infections, diseases, and are generally just gross! However, new science out of Singapore suggests that not all bacteria are harmful. According to the researchers, the microorganisms living in your gut could actually aid in muscle growth and function— potentially big news for those dealing with agerelated skeletal muscle loss (sarcopenia). The study’s authors were able to draw a link between beneficial gut microbes and stronger skeletal muscles that can produce more energy. Want to get these benefits for yourself ? Simply combine a probiotic-rich diet with regular exercise. These lifestyle changes may help maintain or even improve your muscle mass, strength, and functional fitness—and that could be key to healthier aging.

Lahiri S. The gut microbiota influences skeletal muscle mass and function in mice. Science Translational Medicine (2019).

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EYE STRAIN

IN THE DIGITAL AGE

The safe way to save your vision

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Is screen time affecting your eye health? The research is mixed: Some experts report that too much time spent on computers, tablets, and smartphones is detrimental to eyes of all ages, while other researchers argue that staring at screens won’t affect eye health over the long-term. But if you find yourself suffering from irritated eyes or blurry vision, all those hours spent staring at bright, pixelated screens could be having a negative impact on your eyesight.

Computer vision syndrome (CVS) is a fancy name given to eye and vision-related problems that stem from digital screen time. Those suffering from CVS may experience blurred vision, dry eyes, neck or shoulder pain, and headaches. It’s no wonder there’s now a technical umbrella term for these ailments.

Current research estimates that 74 percent of Americans own a desktop or laptop computer and

81 percent own a smartphone.

As a result, American adults are averaging 12 hours of screen time every day—and that’s taking a toll on vision.

While it’s no surprise that increased screen time is a major contributor to eye strain, it’s also not the only factor giving your peepers pause.

Other activities, such as driving for long periods of time, reading, or performing tasks in a poorly lit environment (either too dim or too bright) can trigger your eyes to work overtime, as well. Luckily, timetested Mother Nature has the right nutrients to help counteract the effects of modern eye strain.

Optimal Comfort with Omega-7 When it comes to healthy vision, omega-7 fatty acids can moisturize and soothe your eyes. Omega-7s can be found in foods like fish and nuts, but the best source of this rare fatty

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acid is the berry of the sea buckthorn plant. This berry is commonly called a “nutrient bomb” because it contains more than 200 bioactive compounds including vitamins, antioxidants, essential fatty acids, and plant sterols.

A study in Finland researched the effects of sea buckthorn oil on eye dryness in men and women between the ages of 20 and 75.

The participants took morning and evening doses of either a placebo or a proprietary sea buckthorn extract called SBA24 for three months. At the end of the study, the participants taking the sea buckthorn reported significantly less redness and burning, symptoms associated with eye dryness. This isn’t surprising since fatty acids have the ability to reduce inflammation and moisturize mucous membranes throughout the body.

Because most Americans don’t eat diets rich in omega-7s, it’s important to supplement. But be aware that the beneficial nutrients in sea buckthorn are found only in the pulp—not the oil—so you need a complete extract of the whole berry. Look for a supplement that contains a clinically studied sea buckthorn like SBA24, which is proven to relieve eye dryness and enhance overall health in the process. This specific sea buckthorn has also developed the reputation for being able to restore healthy hair, skin, and nails, inside and out. So take it to support healthy eyes and you’ll reap extra beauty benefits in the process.

Powerful Protection with OPCs To ensure proper functioning, your eyes require more antioxidants than any other organ in the body. This is because the eyes are extremely delicate and damage to the lens and

retina can happen all too easily. Eyes need the right antioxidants to support their fragile structure. Grape seed extract can greatly influence the strength and integrity of important blood vessels in your eyes. This is because it contains powerful antiinflammatory compounds called oligomeric proanthocyanidins, commonly referred to as OPCs. The journal Molecular Vision reported that the OPCs in grape seed protect epithelial cells in the lens of the human eye from free-radical damage. Another study found that grape seed extract protects the delicate nerve cells of the retina. But not all grape seed extract supplements are equally effective. For the most benefit, look for a tanninfree French grape seed extract called VX1. This clinically studied extract is standardized to contain only OPCs that are small enough to guarantee absorption in the body. VX1 will provide maximum benefits for your eyes and so much more.

GIVE YOUR EYES

A BREAK

• TONE DOWN THE BRIGHTNESS. Most electronics come equipped with brightness and contrast controls. Turn your TV and phone screens to the most natural settings available so that melatonin-blocking blue light isn’t overstimulating your brain and straining your eyes.

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Screens are a major part of modern life, but there’s plenty you can do to counteract their negative effects. Start here:

• REMEMBER THE 20/20/20 RULE. Take a 20

• INCREASE YOUR EXPOSURE TO SUNLIGHT. Give your eyes a

second break, every 20 minutes, where you focus on something at least 20 feet away. This gives your eyes a much needed rest, especially at the office where you may be working on a computer for hours at a time.

digital detox by making a conscious effort to spend time in nature. Research shows that time spent outdoors can decrease stress levels and enhance mental health. Bonus points for focusing on anything green, which helps calm the nervous system.

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GET HEART

Healthy

by Ajay Goel, PhD

Here’s a startling statistic: According to the American Heart Association, cardiovascular disease claims more lives each year than all forms of cancer and COPD (think emphysema and chronic bronchitis) combined. In fact, it’s the No. 1 cause of death in the United States. While a family history of cardiovascular disease can increase your risk—an early heart attack in a parent doubles the odds of heart attack in men and boosts it by 70 percent in women—the health history you inherit isn’t necessarily destiny.

Understanding the many faces of cardiovascular disease and sorting through the conflicting and everchanging advice on how to lower your risk can be overwhelming. The 14

latest recommendations for things like cholesterol can seem like a moving target, while the true threats to heart health are rarely discussed by most physicians. Clear the confusion by focusing on these four key areas for a healthier cardiovascular system.

Inflammation Studies over the past two decades have identified chronic inflammation as being an important risk factor for cardiovascular disease. This lowlevel inflammation silently damages the walls of your arteries, leading to a condition called atherosclerosis.

The damage occurs over many years as plaque accumulates at the site of inflammation. Chronic

inflammation also weakens existing plaque, making it more vulnerable to bursting and causing a dangerous blockage. One of the best ways to determine chronic inflammation is by measuring an inflammatory marker called C-reactive protein (CRP) with a simple blood test. Levels 3 mg/L or higher are believed to be a strong predictor of a first-time heart attack.

One of the best ways to reduce inflammation is with an omega-3 supplement. Rich in two specific omega-3 fatty acids— eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—a new study review by researchers at Sweden’s Karolinska Institute concluded that supplemental omega-

3s can reduce inflammation and lower the risk of atherosclerosis.

Because omega-3s are such powerful anti-inflammatory compounds, researchers from the University of Minnesota also report that supplementation helps prevent the buildup of plaque and stabilizes any existing plaque in arteries. However, not all omega-3 supplements are created equally. Many are produced using extreme temperatures or chemical solvents. What’s more, the heart-healthy benefits you get from an omega-3 supplement are directly related to the quality of the fish it is sourced from. For optimal benefits, look for an omega-3 supplement derived from salmon and created without heat or chemicals via a process known as vectorization.

This method retains the natural phospholipids and peptides found in the fish and ensures the delivery of DHA and EPA to the body’s cells.

Coronary Artery Calcification The buildup of calcium deposits, technically called coronary arterial calcification (CAC), contributes to the accumulation of plaque that can narrow arteries. This reduces blood flow, causes your arteries to become stiff, and eventually increases your risk of a heart attack or stroke. Studies have found that arterial calcification also sets you up for other cardiovascular problems including high blood pressure, aortic stenosis (where the heart’s aortic valve narrows), cardiac hypertrophy (a thickening of the heart muscle), and congestive heart failure.

One of the easiest ways to prevent CAC is with vitamin K2. Research shows that K2 discourages the formation of calcium deposits by escorting the mineral out of the blood so it can instead be used to build healthy bones and teeth. One

as exposure to environmental toxins like pollution, pesticides, and tobacco smoke. These free-radical reactions create harmful compounds that can injure the cells that make up the endothelium and trigger changes in the artery walls.

study involving 564 post-menopausal women showed that biologically active K2 even reverses the buildup of deadly arterial plaque. An earlier study of more than 4,800 men and women confirmed that getting enough vitamin K2 prevents aortic calcification and coronary heart disease. Check your supplement labels to ensure you’re getting vitamin K2 and not K1 as research published in the Journal of Nutrition and Metabolism shows that K2 is the more effective form of the nutrient for both cardiovascular health and stronger bones.

Oxidation While cholesterol has been painted as a major risk factor for heart disease, recent studies suggest that it’s actually oxidized LDL cholesterol that poses

the biggest threat. This oxidation is a direct result of free-radical damage triggered by the body’s own metabolic processes, as well

The body defends itself against free-radical damage by producing antioxidants such as glutathione, superoxide dismutase (SOD), and catalase. But when free radical levels overwhelm the body’s ability to prevent this damage, taking a supplemental antioxidant can help offer protection. One of the most effective supplemental antioxidants is French grape seed extract. This multi-tasking nutrient has been found to not only reduce oxidation, but to also increase vasodilation and decrease inflammation within the arteries. Taken together, these actions can lower the risk of atherosclerosis. But to get the most from your supplement, check the label to make sure it contains a proprietary form of grape seed extract called VX1, which is standardized to a low molecular weight and is tannin-free to ensure optimal absorption and bioavailability.

Blood Pressure Clinically known as hypertension, high blood pressure affects about 27 percent of all Americans.

Often called the “silent killer” because it has no symptoms, high blood pressure occurs when the pressure inside your large arteries is too high—and it’s a leading cause of heart attack and stroke. What’s considered too high? Blood pressure that reaches 130/80 or above on a consistent basis. The top number, or systolic pressure (pronounced sis-tahlick), represents the peak pressure generated in your arteries when your heart beats. The bottom number, or diastolic pressure (pronounced die-as-tah-lick), indicates the pressure when your heart is at rest between heartbeats.

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6

compromise Lifestyle Factors that CARDIOVASCULAR HEALTH

Alcohol overindulgence

A diet high in processed foods

High blood pressure does not discriminate. It affects every social class, every race, and every age. However, certain groups are especially vulnerable to hypertension, according to the National Heart, Lung, and Blood Institute: • M en over the age of 45 and women over 55 face a higher risk than younger people.

• M en are more susceptible to hypertension than women.

• A frican Americans are more likely to experience high blood pressure.

• P eople with diabetes face a higher risk of hypertension.

• O verweight people are more vulnerable to developing high blood pressure.

Several recent studies have found that, along with reducing oxidation, French grape seed extract also helps lower blood

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Being overweight or obese

Chronic stress

pressure. In one meta-analysis involving 810 people with hypertension, researchers found that those taking grape seed extract experienced an average 6.08 mmHg drop in systolic blood pressure and a 2.8 mmHg reduction in their diastolic pressure. The study, which appeared in the journal Medicine, also noted that people under the age of 50 who were obese or had metabolic disorders showed the greatest improvements.

Another small study in the British Journal of Nutrition found that taking a daily dose of grape seed extract lowered systolic blood pressure by 5.6 percent and diastolic blood pressure by 4.7 percent after six weeks. And one recent clinical study of pre-hypertensive men published in the Journal of Medicinal Food found that taking a grape seed extract supplement prior to intense exercise minimized the risk of heart attack or other cardiovascular event.

Adding magnesium to the equation can also help keep your blood pressure in check. This was shown in a meta-analysis of 34 studies totaling more than 2,000 patients. All of the studies were

Physical inactivity

Smoking or exposure to second-hand smoke

randomized, double-blind, placebocontrolled trials. The researchers found that taking 300 mg of supplemental magnesium daily for three months reduced systolic blood pressure by an average of 2 mmHg and lowered diastolic blood pressure by an average of 1.8 mmHg. But to get the most benefit from your magnesium supplement, look for magnesium glycinate. This form of the mineral is readily absorbed by the body and won’t cause the gastrointestinal side effects common in other forms of magnesium.

Since one in four American adults will be diagnosed with some form of heart disease, taking proactive measures to maintain a healthy cardiovascular system is essential. Focusing on these four key areas of heart health through smart supplementation and healthy lifestyle changes can help you keep the beat for a lifetime.

Ajay Goel, PhD, is a Professor and Chair, Department of Translational Genomics and Oncology at the Beckman Research Institute City of Hope Comprehensive Cancer Center, as well as Director of Biotech Innovations at the City of Hope Medical Center. He has been recognized as an American Gastrointestinal Association Fellow (AGAF) for his research on colorectal cancer.

Metabolic Support Made Simple. *

When your patients ask about metabolic support, one supplement makes it easy: Berberine 500 mg.* This vegan, non-GMO berberine supplement is a bark and root extract of Berberis aristata that delivers a clinical studied dose of beneficial berberine in every capsule.

Berberine 500 mg can make a big difference in many ways: • Metabolic Function*

• Healthy Blood Sugar Levels†*

• Intestinal Support*

• Cardiovascular Health*

Recommended alone, or as part of an integrative health protocol, Berberine 500 mg delivers optimal health your patients can count on.* euromedicausa.com † Supports healthy levels already within normal range. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

®

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©2019_01_EM176_EMBX101

IN DEPTH

NO

Rheum

FOR PAIN Natural relief for rheumatoid arthritis Pain. Swelling. Stiffness. If you’re one of the 1.3 million Americans living with rheumatoid arthritis, you’re no stranger to the uncomfortable symptoms of this painful, progressive disease. The chronic discomfort that is synonymous with rheumatoid arthritis (RA) can significantly reduce your range of motion and mobility, greatly limit physical activity, and have a lasting impact on your overall quality of life.

RA is an autoimmune disease, which means it’s triggered when your immune system mistakenly attacks healthy tissues throughout your body. In the case of RA, your immune system causes chronic inflammation in your joints and contributes to the loss of cartilage and the thickening of synovial fluid—the lubricant that keeps joints operating smoothly. RA doesn’t just affect your joints, though. It’s a systemic disease, which means its impact may spread to other parts of your body, eventually affecting your nerves, skin, lungs, blood vessels, and heart.

DO YOU HAVE RA? Everyone experiences pain and inflammation from time to time. But for those with RA, the discomfort, swelling, and stiffness can last anywhere from six weeks to a lifetime and usually affect the same joints on both sides of the body. (For example, if your right wrist is causing you pain, chances are your left wrist will, too.)

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Overall, joints become harder to use and are especially painful in the morning. While many people feel stiff and sore upon waking up, those with RA can take several hours before feeling any relief. Other symptoms include warm, red joints and swelling.

This is caused by the synovial fluid becoming thicker, making joints puffy and tender. RA often begins in the hands, but can affect any joint throughout the body. You may also feel more tired than usual, experience a loss of appetite, and start noticing signs of depression.

that have proven to be just as effective as some prescription meds. Best of all, these botanicals address the underlying cause of RA, without unwanted side effects and risk.

RA has no known cure, but there is a variety of treatment options available to make life more comfortable.

Unfortunately, conventional doctors often recommend prescription medications that come with a laundry list of possible side effects, some that are worse than the actual symptoms of the disease.

The first thing you should do is adopt an anti-inflammatory diet—which isn’t nearly as difficult as some people perceive. Yes, it’s important to limit (or eliminate) things like gluten, sugar, trans fats, and processed carbohydrates, but the list of healthy, antioxidant-rich foods that fight inflammation is long—and delicious!

Foods that are high in sulfur—like onions, garlic, asparagus, and cabbage—can help repair cartilage and bone. Also, foods that are a part of the Mediterranean diet, like olive oil, leafy greens, and fish rich in omega-3 fatty acids, will also help lower

The good news? Prescription drugs aren’t your only option for treatment.

It is possible to manage your symptoms with dietary and lifestyle changes.

And nature has a number of powerful, scientifically researched ingredients

NATURAL HEALING Self-care is absolutely vital for individuals with RA, and doing things to proactively fight inflammation in your body is the first step to improving your quality of life. Now, more than ever, it’s important to eat a jointfriendly diet, get regular exercise, and manage your stress levels.

inflammation throughout the body.

Broccoli, cherries, and citrus fruits— among other fruits and vegetables—are also known for their ability to protect joints from free-radical damage.

While you might feel inclined to skip exercise due to pain and stiffness, research shows that moderate exercise will actually reduce the pain

At the top of the list of effective natural anti-inflammatories is curcumin. When taken in supplement form, this goldenhued “miracle” herb has the amazing ability to suppress cytokines, the substances secreted by the immune system that contribute to inflammation.

Research has shown that curcumin works better than most commonly prescribed NSAID treatments for rheumatoid arthritis. In 45 patients with active RA, results showed that curcumin outperformed the common prescription drug Voltaren in reducing tenderness and the swelling of joints. The participants took just 500 mg of an absorbable form of curcumin known as BCM-95 each day to equal the results of people taking 50 mg of Voltaren. The perk, of course, was that the curcumin caused none of the unwanted side effects associated with the prescription drug. In fact, 14 percent of people in the drug group of this trial had to drop out due to severe side effects, while zero participants dropped out of the curcumin group.

and swelling you experience. It’s important to avoid joint-pounding workouts like running or tennis, but incorporating low-impact exercises like swimming, yoga, and cycling into your daily routine can help keep your pain at bay. Exercise is also important to help keep your weight in check, as carrying around extra pounds puts a greater burden on your joints.

Boswellia is an herb from India that has been used in Ayurvedic medicine for thousands of years for its amazing anti-inflammatory abilities. One of its most unique characteristics is that it’s one of the few herbs in nature with the ability to stop 5-LOX inflammation.

This hard-to-treat inflammation is the cause of flare-ups in damaged joints. But by modulating the 5-LOX pathway, boswellia actually stops inflammation, rather than just masking its painful symptoms.

Boswellia also helps joints heal faster and stops damage from progressing.

Choosing the right boswellia is critical.

Like many botanicals, boswellia contains specific compounds that are associated with its beneficial effects.

The best boswellia you can take is standardized to have at least 10 percent AKBA, the most anti-inflammatory component in boswellia.

in: H e mp U+LCCuOrMc uBm INATION

F A POWER

ng ids are amazi tocannabino y h p il o p ke li Hem s, just g compound in pain-reliev in in. If you’re u rc from cu m s n id o io in at m in u b com curc ost power ful m e th f at o h th rc sea rmula , look for a fo for pain relief emp and curcumin for th h combines bo benefits! unpara lleled

3 SUPERSTAR NUTRIENTS Since pain and inflammation are different for everyone, there’s not always a one-size-fits-all solution when it comes to relief. Thankfully, nature offers a bounty of natural pain relievers and anti-inflammatories.

Here are some proven favorites:

Hemp

The terms “hemp” and “CBD” are often used interchangeably, but technically CBD is a medicinal compound that comes from the stalks and seeds of a type of cannabis plant—usually referred to as hemp.

Hemp products are popping up everywhere these days for their ability to provide a variety of health benefits—including pain relief for those with RA. The cannabinoids in hemp oil have a direct impact on the endocannabinoid system, which is the system responsible for controlling pain in the body. Cannabinoids are natural pain fighters because they have the ability to reduce inflammation and control the brain’s response to pain, without causing unwanted side effects.

British research found that patients with osteoarthritis and rheumatoid arthritis had elevated levels of endocannabinoids in their synovial tissue—the tissue located between joints—compared to participants without those conditions. It’s as though the body floods those particular regions with endocannabinoids in order to relieve the pain. Research has shown that oral use of CBD can manage rheumatoid arthritis and other inflammatory diseases.

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Natural Help FOR

P

olycystic ovary syndrome, often referred to as PCOS, causes 1 in 10 women to have an abnormal increase in male hormone levels—including testosterone and androgens. This wreaks havoc in the endocrine system and leads to a susceptibility for a multitude of diseases including infertility issues.

The good news? There are natural solutions that may alleviate or even reverse PCOS.

the condition using an ultrasound to look for a series of cysts resembling a “string of pearls,” although it’s possible to have the disease without this visible evidence.

igh male hormone levels, H including testosterone

Irregular or missing periods

Believed to be caused by genetic, health, and lifestyle factors, it’s a good idea to work with your health care provider to determine whether you may have this complex and frequently under-diagnosed condition.

Signs and Symptoms

irsutism (excessive hair growth, H including facial or abdominal)

Supplemental Solutions

In simple terms, PCOS means there are multiple small cysts on a woman’s ovaries that are caused by a hormonal imbalance. Cysts develop when an egg in the ovary isn’t released or a sac closes around the egg and it fills with fluid. Physicians typically diagnose

atigue, changes in mood, F depression, low libido

Many women suffering from PCOS are relieved to learn there are natural alternatives to the hormone therapy often used to treat the disease. In addition to lifestyle changes, the following herbs can make all the difference in the quest for optimal health.

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The most common symptoms of PCOS include:

I nsulin resistance, increased risk for diabetes

Partial or total infertility

eight gain and trouble W losing weight Fatty liver and metabolic syndrome

Berberine

This compound, which is found in barberry and goldenseal, is a potent tool for women with PCOS. Research shows that it can impact numerous

percent, their fasting glucose improve 23.3 percent, and their postprandial (post-meal) glucose levels improve as much as 24.9 percent. An effective hintonia supplement should deliver 20 mg of polyphenols from the herb’s bark, as well as supporting nutrients like the B vitamins, chromium, zinc, and vitamins C and E. accompanies the condition.

Ashwagandha has been clinically found to lower stress by as much as 28 percent by lowering cortisol levels.

This, in turn, may lead to weight loss.

Look for a supplement standardized to contain five percent withanolides for a body in greater balance.

Curcumin

aspects of the condition, without side effects. In one study involving 98 PCOS patients that appeared in the journal PLOS ONE, researchers found that taking berberine lowered sex hormone-binding globulin levels, insulin resistance, total cholesterol, low-density (“bad”) cholesterol, and triglycerides after just four months.

The compound also had a beneficial effect on menstruation and ovulation.

Other studies point to berberine’s ability to assist with weight loss and reduce fatty liver.

Hintonia

Elevated blood sugar levels can be an ongoing problem for women with PCOS. In fact, it’s estimated that 50 to 70 percent of those with the condition also suffer from prediabetes. Hintonia latiflora is a little-known herb clinically shown to support normal blood sugar metabolism, as well as healthy A1C and insulin levels. In one study of 177 patients with prediabetes, those taking hintonia saw their A1C improve by an average of 10.4

This Ayurvedic spice provides potent antioxidant and anti-inflammatory properties that may lessen low-grade inflammation that contributes to many of the unwanted symptoms of PCOS. Preliminary research also suggests that curcumin may help reduce ovarian cysts and was comparable to clomiphene citrate, a

Beware of Disruptors PCOS is a hormonally based disorder so it makes sense to avoid chemicals that can influence the body’s natural hormones. Called endocrine disruptors, these chemicals reside in many of the things we use every day, including plastic food containers, household cleaners, and personal care products. One easy first step? Stop using plastic containers whenever possible and switch to glass. It’s also smart to learn about the ingredients in the products you use. One excellent resource is the Environmental Working Group’s Skin Deep cosmetic ingredient database (ewg.org/ skindeep). The U.S. Department of Health and Human Services also maintains a website to help you uncover the potential endocrine disruptors and toxins in the household products you use. You can find it at householdproducts.nlm.nih.gov.

widely used drug to induce ovulation.

To get these benefits, choose a curcumin supplement with clinically proven bioavailability like BCM-95 (Curcugreen). This proprietary form of curcumin is blended with turmeric essential oil containing ar-turmerone complex for optimal absorption.

Ashwagandha

This herbal adaptogen can help reduce PCOS symptoms by improving insulin resistance and easing the stress that often

Addressing the Depression of PCOS If all of the physical symptoms of PCOS weren’t enough, women with the syndrome often suffer from depression.

Fortunately there’s an herb for that, too!

Saffron can increase serotonin levels and reduce cortisol, which may help to lift the weight of depression as effectively as the antidepressant drug, fluoxetine. Studies

show that saffron also offers protection against inflammation and oxidative stress.

Look for a supplement with EP15 saffron, a form that assures standardization of the clinically studied levels of the compound.

Combining saffron with BCM-95 (Curcugreen) curcumin can help enhance mental well-being even more.

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DO YOU

Love YOUR Liver?

Tips to take care of your body’s superhero

by Holly Lucille, ND, RN

Your liver is a remarkably efficient organ, silently performing over 500 different functions each and every day—and that could be one reason you don’t give it much thought. Maybe you should. The liver’s most important tasks include helping the body to digest fats, regulating energy, and storing nutrient reserves. But perhaps the most remarkable thing about the liver is that it’s the only organ that can grow new cells that have been destroyed by injury or disease.

Taking Out the Trash The liver’s best-known role is that of garbage collector. In a world filled with toxins, it’s the liver’s job to breakdown the contaminants that come our way and get them ready to be escorted out of the body. Ideally, the liver would be able to process all of the toxins we encounter. But 22

because of the sheer volume of industrial chemicals and pollutants we are exposed to in our food, air, and water, the liver’s detoxification mechanism can have trouble keeping up. What’s more, there are voluntary toxins we willingly expose ourselves to in cigarette smoke, alcohol, junk food, medications, household cleaners, and personal care products. This constant barrage of chemicals can make our livers vulnerable to a number of conditions that can ultimately undermine our overall health.

Going Through Phases Neutralizing these toxins and shuttling them out of the body requires two detoxification pathways known as Phase I and Phase II reactions. In a nutshell, Phase I is equivalent to putting your garbage in a bag and Phase II is like carrying it out of the house. Here’s how it works:

PHASE I: Phase I enzymes transform fatsoluble toxins into less harmful water-soluble molecules that are bound to bile, a compound produced by the liver.

PHASE II: Once the toxins have been broken down into more benign compounds, they are escorted out of the body during this secondary phase. But this phase of liver detoxification can be compromised by nutritional deficiencies, alcohol consumption, and a low-protein diet.

Supporting both Phase I and Phase II detoxification pathways with a healthy lifestyle and liver-loving supplements can increase the body’s ability to eliminate the contaminants we are exposed to every day.

Liver-Supporting Supplements

Because the liver is constantly called upon to accomplish these superhuman tasks, it’s critically important to give it continual nutritional support.

The following herbs not only help optimize overall liver function, they also specifically support the organ’s detoxification mechanisms.

Andrographis may not be top of mind when it comes to liver health, but it’s an herb that has long been used in Ayurvedic and Traditional Chinese Medicine to treat a variety of liver ailments. A study published in the journal PLOS ONE shows why. The study found that the key compound in andrographis, called andrographolide, was just as effective as silymarin for reducing the harmful effects toxins can have on the liver. Other recent preliminary studies suggest that andrographis may have a protective effect against non-alcoholic fatty liver disease. The botanical compound also stops the over-proliferation of liver cells that can lead to cirrhosis.

Another way that andrographis stops liver damage and toxicity is by boosting the activity of some of the most powerful antioxidants your body can generate. Specifically, these include glutathione, superoxide dismutase (SOD), and a protein called Nrf2 (pronounced “nerf-two”).

Interestingly, earlier research with andrographis found that andrographolide was not the only effective compound from the plant for liver protection. Like many botanicals, it is important to get the full complement of active compounds.

One of the best ways to achieve this is to check supplement labels for EP80, which ensures the herb is standardized to 80 mg per dose and provides both leaf and stem extracts with differing— but effective—compound profiles.

Milk thistle extract is perhaps the best-known herb for liver support. This botanical’s most active compound is silymarin, a polyphenol with powerful antioxidant activity that scavenges damaging free radicals.

Milk thistle also boosts the activity of the body’s own antioxidants such as glutathione. In addition, studies suggest that this detoxifying herb inhibits inflammation, stimulates new liver cell production, and prevents glutathione depletion.

Milk thistle may also play a key role in maintaining the integrity of liver cell membranes, helping them resist penetration by toxins. In one clinical trial published in the DARU Journal of Pharmaceutical Sciences, gas refinery workers chronically exposed to hydrogen sulfide were given 150 mg of silymarin three times daily. After 30 days, researchers found significantly lower levels of the toxin and a marked improvement in liver function. Several other studies conducted by the Center for Cancer Causation and Prevention at the AMC Cancer Research Center in Denver have found that milk thistle helps protect against heavy metals and other environmental toxins.

Additional research has highlighted milk thistle’s ability to counteract acetaminophen, alcohol, and toxic mushroom poisoning. According to yet another study, milk thistle may also protect the liver from toxic chemotherapeutic compounds.

Habits for a Healthier Liver

Reducing the number of toxins your liver is exposed to and adopting the following good-for-you lifestyle habits can help keep your liver healthy and functioning optimally.

Eat liver-friendly foods.

Your diet, while a potential source of contaminants, can also support liver health if you choose foods that are naturally

MEET YOUR

Liver

About the size of a football, the liver is the largest internal organ in your body. Divided into two lobes, it is located in the right upper quadrant of the abdomen, tucked under the lower right ribs beneath your diaphragm. It also extends up toward the left upper quadrant of the abdomen. The gallbladder sits just under the liver, along with parts of the pancreas and the small intestine.

Together, these organs work with the liver to digest, absorb, and process food.

detoxifying. Topping the list are fresh fruits and vegetables—specifically sulfur-rich foods such as onions, garlic, and cruciferous vegetables like broccoli, Brussels sprouts, cabbage, cauliflower, and kale. One recent study at Hendrix College in Conway, Arkansas, found that the organosulfur compounds in garlic have a protective effect on the mitochondria in liver cells. And new findings in the journal Mutation Research 23

TOP

10

foods for your liver

Avocados help your body make the powerful antioxidant glutathione that encourages the liver to filter out contaminants.

Beets are high in flavonoids that help to neutralize free radicals and improve liver function.

Coffee has been found to protect the liver from disease, even in those who already suffer from liver issues like cirrhosis. Drinking coffee may also reduce the risk of developing a common type of liver cancer.

Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower increase glucosinolates—organic compounds that encourage the production of beneficial digestive enzymes.

Garlic helps the liver activate enzymes that flush out toxins.

This pungent herb is also rich in allicin and selenium, two nutrients that aid in liver cleansing.

Grapefruit helps the liver flush out carcinogens and other toxins. This tart fruit is also an excellent source of vitamin C and bioflavonoids that neutralize free radicals.

Green tea is packed full of antioxidants known as catechins that have been shown to enhance liver function.

Leafy greens like spinach and arugula have been found to help neutralize some heavy metals and industrial chemicals while acting as an overall liver protectant.

Lemon is high in vitamin C. But it also helps the body eliminate toxins and aids in digestion.

Walnuts are high in glutathione and omega-3 fatty acids, which support the liver during detoxification.

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focused on cabbage sprout’s ability to support both Phase I and Phase II detoxification.

When you choose your produce, pick organic whenever possible.

Conventionally grown fruits and vegetables may harbor pesticide residue that, over time, accumulates in the body’s fatty (adipose) tissue. It’s also smart to choose organic or grass-fed meat and poultry as conventional options may be laced with growth hormones or antibiotics. And opt for low-mercury, wild-caught seafood to reduce contaminants often found in farm-raised fish.

DRINK WISELY. For optimal liver health,

it’s smart to consume alcohol in moderation. Alcohol can destroy liver cells and lead to damage that causes fatty liver, inflammation, alcoholic hepatitis, or cirrhosis. While current recommendations state that a man should drink no more than two drinks per day and a woman just one, it’s best to indulge no more than one or two drinks per week.

If you have an existing liver condition, total abstinence is your best policy.

LIMIT YOUR SUGAR INTAKE. Research shows that consuming too much refined sugar and highfructose corn syrup (HFCS) can cause a fatty buildup in the liver and may lead to NAFLD. Some studies even suggest that sugar is as damaging to the liver as alcohol—even if you aren’t overweight!

MEDICATE MINDFULLY. Be careful with the medications

you take. Acetaminophen is notorious for its effect on the liver.

According to one study, this over-the-counter pain reliever has been known to cause liver enzymes to increase threefold beyond the normal upper limit, which is a sign of possible liver damage. Unless needed, consider safer alternatives like curcumin, boswellia, or white willow bark.

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.

25

fitness

WEIGHT TRAINING at EVERY AGE Here’s why grabbing a pair of dumbbells may be the smartest thing you can do!

by Carol Ann Weber Jack LaLanne once noted that “It’s better to wear out than rust out.”

Yet, in today’s sedentary society, many Americans are rusting! One of the best ways to stop rusting and get back into the game called life is with resistance training. Lifting weights—or using your own body weight to create resistance—increases strength, improves balance, and helps maintain good health. It’s so effective that scientific studies have validated numerous health benefits of weightlifting—for both men and women.

BodyHere’s why resistance Weight training matters: Exercises From birth to around age 30, your muscles are programmed to grow stronger and larger. But somewhere in your 30s, research indicates that muscle mass and function begin to decline at a rate of three to five percent per decade. This is called sarcopenia.

But if you are physically 26

active and engage consistently in resistance/weight training, you can maintain most of your muscle mass well into your 70s and 80s. How to get started? Our simple guide will point you on the way, whether you’ve never lifted a dumbbell or you used to be a regular in the weight room.

FUNCTIONAL FITNESS Mobility, range of motion, strength, and stamina are of primary importance to meet the demands of daily life, especially as you age. The more functional you are, the better able you are to handle the tasks of daily living. Here are some of the best resistance exercises—using both your body weight and free weights—to include in your workouts.

Bodyweight exercises can be done anywhere, anytime—no equipment needed!

Plank: To do this corestrengthening exercise, lie face down on a mat with your forearms on the floor in front of you. Extend your legs behind your body and rise

TIPS for a • Aim to lift weights

2-3x

per week.

Better Workout

• Include at least one exercise that works your

CORE (abdominal muscles)

• Track your

FORM

and control the full range of motion for each exercise.

during each weighttraining session.

• Start with a LOW

WEIGHT

and adjust the weight upward as you become stronger.

30-MINUTE AEROBIC session on • Add a

two or three of your off days.

up on your toes. Keeping the back straight, tighten your core and hold the position for 30 to 60 seconds (or as long as you can). Repeat 3 times.

Superman: Lie face down with your arms and legs extended.

Keeping the torso as stable as possible, simultaneously raise the arms and legs to form a small curve in the body. Hold for as long as possible, then repeat 3 to 5 times. Cape optional.

Overhead Squats: Stand with your feet shoulder-width apart with your toes facing forward. Reach your arms overhead with your palms facing each other. Lower into a squat.

Be sure to keep your core engaged and your chest up to avoid leaning too far forward. Do 3 sets of 10 repetitions each.

FreeWeight Exercises

Kettlebell Swing: To work your hips, glutes, hamstrings, back, abs, shoulders, chest, and grip, stand with legs slightly wider than shoulderwidth and grasp the kettlebell with both hands. Raise the kettlebell straight out in front of you until it is shoulder height. Swing the kettlebell down between your legs as you bend

your knees. Keep your back straight, and your glutes and abs fully engaged.

Smoothly swing the kettlebell back up until it is no higher than your shoulders as you return to a standing position.

Complete 3 sets of 10 repetitions each.

Kettlebell Squats: Stand straight with feet shoulder-width apart. Hold a kettlebell in both hands in the center of the chest.

Lower into a squat to a count of 4, keeping your core engaged and your chest up.

Straighten your legs as you raise your body to the starting position. Work up to 3 sets of 10 to 20 repetitions each.

Seated Dumbbell Bicep Curls: Seated on a chair or bench with your back straight, start by holding a dumbbell in each hand with your palms facing inward and your arms extended toward the floor. Keeping your elbows at your sides, turn your palms up as you slowly bring the dumbbells towards your shoulders. Hold for a few seconds then slowly lower your arms back to the starting position. Do 3 sets of 10 repetitions.

Triceps Dumbbell Kick-backs: Bending over a flat bench, place your left knee on the bench with left hand gripping the front of the bench to support your upper body. With a dumbbell in your right hand and your upper arm against your side, bring the dumbbell back as you straighten your arm. Repeat for 12 repetitions and then switch sides.

Complete 3 sets per side.

5

dditional A Benefits of Weightlifting

WEIGHT LOSS. As you build muscle, your body composition changes. Fat doesn’t turn to muscle. When muscle size increases so does your metabolism and you will burn more calories just by moving your body.

COGNITIVE FUNCTION. Exercise is as much a way to stay mentally sharp as it is a way to stay physically fit.

BONE DENSITY. You can protect the amount and density of the minerals in your bones with weight-bearing exercise.

BALANCE. Weight training increases muscle strength and keeps the skeleton in alignment. Plus, the slow rhythmic movements used in weightlifting stimulates the development of new motor patterns in the brain that foster better balance.

CARDIOVASCULAR HEALTH. Resistance exercise has been shown to improve left ventricular function in the heart, as well as heart muscle strength and endurance.

It also improves blood flow throughout the body.

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.

27

t o Hopics T

What’s buzzy in the world of natural health

Food Genes Get Edited

The idea of gene-edited crops and livestock may leave some people feeling uneasy, but for those involved with CRISPR technology, genetically altered foods are believed to be a clear and solid path toward a healthier, more sustainable future. Geneedited foods will be disease-resistant, drought-tolerant, hardier, and more delicious. But will these foods truly be healthy? That, like most hot-button topics, is up for debate. Proponents of CRISPR technology see it as a solution to problems arising from world climate issues, while nonbelievers just want people to stop disrupting the natural state of their food.

Think this all sounds a bit too sci-fi and futuristic?

There’s buzz that a Minnesotabased supplier is already using gene-edited oils in their foods.

The future, it appears, is now.

28 28

Probiotics Get Sudsy

Touted as a healthier way to wash dishes, a new type of dish soap that contains probiotics is popping up on the countertops of health-savvy consumers across the country.

Apparently, the probiotics are as beneficial for your dishes as they are for your gut health. The friendly bacteria the soap promises to deliver is believed to continue cleaning your plates for three to five days post-washing. Other claims include the soap’s ability to break down garbage disposal buildup and wipe out unpleasant kitchen odors. The trend of adding probiotics to soap is a direct reaction to years of antibacterial overuse in many household products. These antibacterial agents have been shown to wipe out beneficial bacteria in our homes and on our bodies. Products that include probiotics may help bring balance back to your skin’s microbiome and enhance your overall health in the process.

Gut Health Gets Personal

Speaking of probiotics, the unique microbiome that lives in your gut may be getting some personal attention in the coming years. Because the balance of your gut bacteria is associated with innumerable diseases and health conditions, some scientists believe that knowing the exact makeup of your intestinal flora might be a gamechanger in the preventative-medicine arena. Technology that will give you the personal information you need to optimize your individual gut health is currently in development. Researchers hope this will provide you with the knowledge to prevent a slew of health conditions you might not even realize you were susceptible to.

The CDC Gets Serious…About Sleep

Sleep deprivation is now considered a public health epidemic, as declared by the Centers for Disease Control and Prevention. Lack of quality sleep is linked to a number of chronic health conditions, including heart disease, type 2 diabetes, depression, and obesity. It also contributes to cognitive and mental health decline, sometimes leading to mistakes at work or school, motor vehicle accidents, and more.

So how can you make sure you’re catching the best zzz’s possible?

Fitbits, Apple Watches, and most phones now have the ability to detect the quantity and quality of your sleep. If yours could use some improvement, try a meditation app to calm anxiety and promote deep sleep, stop using electronics at least an hour before bedtime, and seek out botanicals known to increase energy during the day (like red ginseng) and relaxation in the evening (like lemon balm and lavender).

New!

A·D·K2 Cardio Health TM

Help keep your arteries strong, smooth, and flexible with A·D·K2 Cardio Health. Your body needs the fat-soluble vitamins A, D3, and K2 for vascular health and to balance the effects of calcium in the body.*

A·D·K2 Cardio Health contains superior quality vitamins to synergistically support your heart and arteries.* Vitamin A: Retinol is superior to beta-carotene —it’s the real vitamin A that your body doesn’t need to convert. This concentrated form keeps vitamin D in balance, so both work better.*

Vitamin D3: Cholecalciferol, the most absorbable form of Vitamin D, is needed for healthy blood clotting, strong blood vessel walls, healthy blood pressure, and heart muscle vitality.*†

Vitamin K2: This crucial nutrient supports vascular integrity and strength.

MenaQ7® is a clinically studied form of vitamin K2 that works with your body to balance calcium levels for healthy arteries.*

euromedicausa.com †Supports healthy levels already within the normal range.

MenaQ7 ® is a trademark of NattoPharma ASA, Norway.

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

®

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©2019_01_EM176_EMBX101

ALT ERNATIVE

MEDICINE CHEST

BACK TROUBLE Safe solutions for nagging aches and pains

Back pain can make life downright miserable. It disrupts work, play, and rest, and it can be extremely difficult to live with. Unfortunately, this nefarious ailment strikes nearly everyone in some form or another, with 40 million Americans visiting a doctor for back pain each year. That’s because a lot can go wrong with this important body part, and a problem in one area can impact the function of the back as a whole.

Your back is an extremely intricate machine, with highly interconnected parts including the spine, nerves, muscles, tendons, ligaments, and fascia. Seemingly simple movements can strain or tear a muscle which may cause inflammation, swelling, and nerve pain. Spinal cord compression may lead to nerve aggregation and muscle spasms. The truth is, what starts out as a small issue can become monumental rather quickly. Often, people suffering with back issues reach for over-the-counter medicines or turn to other conventional treatment methods. Yet, some of these options can cause more harm than good in the long run. The next time you find yourself reaching for a bottle of ibuprofen, naproxen, or aspirin to ease back pain, try some of these natural solutions instead.

30 30

Curcumin:

Boswellia:

If you’re familiar with natural health remedies, you’re no stranger to curcumin— the compound in turmeric responsible for its unparalleled health benefits. While curcumin can benefit everything from arthritis to cardiovascular health, its true claim to fame is its ability to fight inflammation and pain throughout the body—including the back. A number of studies have shown that curcumin helps manage chronic and acute pain through multiple pathways.

It does this by suppressing cytokines—substances secreted by the immune system that contribute to inflammation.

Because of this, curcumin can help to reduce or eliminate numerous types of pain including joint pain, post-operative pain, neuropathic pain, and exerciseinduced pain. When choosing a curcumin product, it’s extremely important that the ingredients are highly absorbable. Look for a product that contains turmerones, which is a component of turmeric essential oil that aids in absorbability.

Boswellia, also known as frankincense, is another potent pain-relieving botanical.

Highly effective for back issues, boswellia contains a family of compounds called boswellic acids. The most active and beneficial of these is Acetyl-11-keto-βboswellic acid (AKBA), and the best type of boswellia extract is standardized to include at least 10 percent AKBA. Interestingly, boswellia is best known for its ability to treat pain when combined with curcumin. Together, these two natural compounds reduce the activity of all the inflammatory pathways in the body, which in turn, greatly reduces pain. These botanicals are so effective when combined that they were found to be superior to the prescription drug celecoxib in a clinical trial researching osteoarthritis.

Comfrey Cream: If you prefer a topical solution to your back pain, try a cream made from comfrey. This perennial herb has a long history of use for everything from treating wounds to preventing infection, but is particularly powerful for fighting pain—including nagging backaches. Comfrey relieves soreness,

Devil’s Claw:

White Willow Bark: Referred to as “nature’s aspirin,” white willow bark extract is another excellent botanical for back pain.

Ancient civilizations would make a tea of white willow bark to treat pain.

Even Hippocrates, the father of modern medicine, promoted its use for the relief of aches and discomfort. This highly regarded botanical contains salicin, which is the natural inspiration for acetylsalicylic acid, or as most people know it, aspirin. Salicin is responsible for lowering prostaglandins—

reduces inflammation and swelling, heals damaged tissue, and may even have the ability to help mend broken bones. When looking for a comfrey cream, it’s important to find one that is PA-free, meaning it doesn’t contain pyrrolizidine alkaloids—compounds that have been shown to damage the liver.

There is a safe, effective, PA-free cream that contains a special cultivar known as Trauma Comfrey. This proprietary

hormone-like compounds in the body that can cause inflammation, aches, and pains. Besides salicin, willow bark includes a combination of polyphenols that contribute to its pain-relieving properties. When looking for an effective white willow bark supplement, make sure it is standardized to at least 30 percent salicin for best results.

This herb has been used in Africa for centuries to relieve pain and stiffness. Devil’s claw is popular because of its ability to stop the activity of inflammatory enzymes in the body. This can help stop the deterioration of the joints— especially for individuals with rheumatoid and osteoarthritis. In a clinical study, devil’s claw was shown to be as effective in its painrelieving ability as rofecoxib, a powerful prescription NSAID that was pulled off the market because of its lethal side effects.

Devil’s claw has the same painrelieving power, with none of the unwanted side effects. In addition to fighting inflammation, devil’s claw also helps regenerate the natural cushioning in the joints.

This strengthens the extracellular matrix that acts like a shock absorber between the vertebrae by an average of 38 percent! Devil’s claw also boosts hyaluronic acid synthesis in chondrocytes—the cells that produce and maintain the natural cushioning cartilage between your vertebrae. If your back pain is due to rheumatoid or osteoarthritis, devil’s claw may be the perfect solution for you.

cream was the focus of a study done on 215 people who experienced back pain whenever they moved. When compared to a placebo cream, the participants using the Trauma Comfrey cream reported significantly better pain relief and less inflammation. Trauma comfrey also works quickly. In a clinical study of exercise-induced muscle soreness, comfrey was shown to reduce pain in just 15 minutes!

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D E C O D E n: Vitami

YOU R S U P PLE ME NTS Your favorite health food store has plenty of supplements.

But trying to figure out which nutrient is the best—decoding them—can be tricky. Here is a codebook for three of the most widely used and most important natural ingredients.

nt: nutri e WHAT IT IS:

Collagen is a protein that helps build the cushioning cartilage between your joints and gives your skin elasticity and a youthful appearance.

It is one of the most abundant naturally occurring proteins in the body.

WHAT TO LOOK FOR:

Low-dosage, native, type II collagen backed by clinical research is best for joint support. For skin support, look for a high-quality supplement that contains both types I and III.

TYPICAL DOSAGE:

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Collagen

Biotin WHAT IT IS:

WHERE IT COMES FROM:

This B vitamin is found in a number of foods, including egg yolks, milk, barley, liver, royal jelly, and brewer’s yeast.

WHERE IT COMES FROM:

Supplemental collagen is generally derived from an animal source like poultry.

There are two main uses for supplemental collagen: to improve the skin and to help protect joints.

The collagen needed for joint support is called type II collagen. This type of collagen makes up to 90 percent of the collagen in articular joints like your knees, elbows, and fingers.

While it has been shown to reduce osteoarthritis symptoms, it is especially useful for those with rheumatoid arthritis because it moderates the immune response that causes the body to attack its own collagen. Clinical research shows positive results in as little as three months. Type I and type III collagens, on the other hand, support a healthier, youngerlooking complexion.

MAIN USE:

40 MG DAILY

l: minera

WHAT TO LOOK

AB complex supplement that includes biotin.

FOR:

Biotin is a member of the B vitamin family, and sometimes referred to as vitamin B7 or vitamin H. MAIN USES:

Biotin is essential for healthy skin, hair, nerve cells, cellular energy production, fatty acid synthesis, and mental well-being. It’s what is known as “cofactor,” meaning that it’s a necessary nutrient for critical enzyme reactions in the body. Biotin deficiencies can occur during pregnancy or in those born with metabolic disorders. This, in turn, can affect the body’s ability to regulate blood sugar levels and build strong healthy structures like hair, skin, and nails.

Additionally, biotin is needed by the body so it can process glucose. It also helps keep inflammation in check.

TYPICAL DOSAGE:

250 TO 5,000 MCG DAILY

Potassium

WHAT IT IS:

Potassium is an essential mineral and an electrolyte that helps maintain blood flow and hydration in the body. It must be supplied by the diet or from supplemental sources.

MAIN USE: The balance between potassium intake and sodium (salt) consumption is critical. You want to have more of the first, and less of the second.

Unfortunately, many of us have just the opposite.

And too much salt and too little potassium can lead to high blood pressure and heart disease because muscles and nerves need potassium to work properly.

One muscle that critically needs enough potassium is the heart.

WHERE IT COMES FROM:

Excellent food sources include bananas, sweet potatoes, pinto beans, spinach, avocados, oranges, cantaloupe, beets, Swiss chard, lentils, salmon, cod, and yogurt.

WHAT TO LOOK FOR: Increasing

your intake of potassium-rich foods while decreasing sodium is one of the most effective ways to keep these two minerals in balance. It also helps to keep blood pressure under control, helps prevent stroke and heart disease, and protects your kidneys. By law, supplements are limited to an upper dosage of 100 mg, which equals only two percent of the daily requirement.

Your health care practitioner may prescribe a higher dosage supplement if necessary.

TYPICAL DOSAGE:

100 MG DAILY

euromedicausa.com †Occasional muscle pain due to exercise or overuse. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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Research Roundup

It’s our goal here at Integrative Lifestyles to bring you the latest in cuttingedge 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.

Curcumin Can Protect Your Vision

THE STUDY ABSTRACT:

diabetic retinopathy, conjunctivitis, AMD, and other eye conditions.

Therapeutic potential of curcumin in eye diseases.

Curcumin (diferuloylmethane) derived from the rhizome of Curcuma longa L. has been used for thousands of years in traditional Chinese medicine and Ayurvedic medicine in Asian countries to treat liver diseases, rheumatoid diseases, diabetes, atherosclerosis, infectious diseases and cancer. It exhibits a wide range of pharmacological properties, which include antioxidant, anti-inflammatory, antimutagenic, antimicrobial and anticancer activity.

Herein the mechanisms of curcumin impact on oxidative stress, angiogenesis and inflammatory processes are described indicating that curcumin use may inhibit those pathological conditions and restore body homeostasis. Its effectiveness was also proved for major eye diseases. In this review, the influence of curcumin on eye diseases, such as glaucoma, cataract, age-related macular degeneration, diabetic retinopathy, corneal neovascularization, corneal wound healing, dry eye disease, conjunctivitis, pterygium, anterior uveitis are reported. The analysis of a number of clinical and preclinical investigations indicates that curcumin may be used as a therapeutic agent in the treatment of various eye disorders.

Source: Radomska-Leśniewska DM, Osiecka-Iwan A, Hyc A, Góźdź A, Dąbrowska AM, Skopiński P. Cent Eur J Immunol. 2019;44(2):181–189.

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A review of preclinical and clinical studies has found that, because curcumin works along so many inflammatory pathways, it actually stops the damaging inflammation that can trigger a variety of vision problems. For example, curcumin inhibits the proinflammatory cytokines associated with dry eye syndrome, especially when it’s combined with clinically studied sea buckthorn oil.

WHAT IT MEANS TO YOU:

According to the National Eye Institute, age-related macular degeneration (AMD) is the leading cause of vision loss in the United States. But it’s just one eye disease among many. NEI also notes that, based on projections from 2010, they expect the rates of common eye diseases like cataract to double by the year 2050. But this doesn’t mean that it’s an inevitable part of your future.

While it’s well known that the polyphenol compounds in blueberries and bilberries protect overall eyesight as well as the delicate blood vessels in the retina, curcumin is a lesser known eye health botanical. But this amazing compound derived from turmeric may also provide a first line of defense against

Scientific studies have found that curcumin may also help to stop conjunctivitis, thanks in part to its anti-inflammatory and anti-allergen effects. And, in laboratory studies of AMD and diabetic neuropathy, curcumin preserved photoreceptor cells and increased levels of natural antioxidants to protect blood vessels.

The only catch is that, while curcumin has been a part of traditional medical practice in Asia for thousands of years, the compound can be difficult for the body to absorb efficiently. That is why it is important to choose curcumin that has been blended with turmeric essential oil to enhance absorption and provide ar-turmerone, an antiinflammatory component found naturally in the oil. You may find that daily supplementation provides a preventative effect against the decline of one of life’s most precious gifts.

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