TriVita VitaJournal February 2014 - CA

experience wellness®

February 2014

Get your heart in rhythm Eric Grief, M.D.

pgs. 6–7

Heart healthy savings

p. 9

Weight management to love Harolyn Gilles, M.D.

p. 12

Inflammation can cut “healthspan” p. 23

THOUGHTS FROM THE EDITOR

What’s the rhythm of your heart saying?

S

ince February’s focus is on the heart, you’ll find this issue of the VitaJournal loaded with educational articles. Dr. Eric Grief has an excellent article on pages 6–7 on how maintaining a healthy weight can be instrumental in the way your heart functions.

10 Essentials

for Health and Wellness Good health is a gift to be treasured and nurtured every day. TriVita joyfully shares these keys to helping you experience wellness:® the 10 Essentials of physical, emotional and spiritual health.

Physical 1. Breathe Deeply 2. Drink Water 3. Sleep Peacefully 4. Eat Nutritiously 5. Enjoy Activity Emotional 6. Give and Receive Love 7. Be Forgiving 8. Practice Gratitude 9. Develop Acceptance Spiritual

In fact, your heart’s emotional state is just as important to your heart as managing your weight, nutrition, supplementation and exercise. When I have my annual well-woman exam, my doctor always starts out asking me about my personal life—my relationships, my career, family, etc. I thought she was just making small talk until I realized that she was looking for emotional signs that may be affecting my health.

There were several studies done by Dr. Rollin McCraty of the Institute of HeartMath identifying the relationship between emotions and the heart. This research explains how the heart responds to emotional and mental reactions and why certain emotions stress the body and drain our energy. As we experience feelings like anger, frustration and anxiety, our heart rhythm patterns become more erratic. The research goes on to say that these emotions create a chain reaction in the body—stress hormone levels increase, blood vessels constrict, blood pressure rises and the immune system is weakened.

What was so interesting to me was the flip side—when we experience heartfelt emotions like love, care, appreciation and compassion, the heart produces a very harmonious rhythm. Learning to shift out of stressful emotional reactions to those heartfelt emotions can have profound positive effects on the cardiovascular system and on our overall health.

Maybe this is why we use the expression “it warmed my heart” when we experience something that makes us feel love or compassion. Our heart is letting our brain know that it feels good, often creating a warm feeling in us.

So the next time you start allowing stress, anger and frustration to take root, try to make a conscious effort to practice gratitude or even evoke a positive memory, mentally taking yourself back to a time when you felt warm and fuzzy about an experience.

I’m no longer puzzled by the personal questions when I see my healthcare provider. I want to give her all the information I can to help her understand what is going on inside my body when she listens to the rhythm of my heart.

This month, we’re featuring three of our heart-focused products on special—buy any three, get a fourth free. It’s a great opportunity to try one you haven’t tried before. Read more on page 9.

Happy heart month!

10. Develop a Relationship with God Pam Molenda, Editor 2 l VITAJOURNAL

Email me! pam@TriVita.com

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FEBRUARY 2014

Your Heart in Rhythm

6 Get Eric Grief, M.D.: Don’t carry the extra load.

Your Heart Smarts

8 Test How much do you know about the human heart?

10

p. 6

Lose Pounds, Gain Relief From Knee Pain

Tammy Pon, M.D., on how to ease the aching.

the Best Ingredients for 11 Only TriVita Members

Why a “me too” product may be no bargain.

Love Yourself, Love Your Body 12

Harolyn Gilles, M.D., explains TriVita’s new Weight Management Program.

Your Immune System: Under Attack 16

Samuel Grief, M.D.: How sneaky flu viruses take hold.

p. 10

Study: Inflammation Can 23 Yale Cut “Healthspan”

First to show direct link with mental decline, bone loss, more.

Dreading Valentine’s Day? 28

Mamiko Odegard, Ph.D., suggests ways to find love every day.

“D”-fend Your Health with Vitamin D 32

Why it’s so necessary. p. 16 Follow us on:

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facebook.com/TriVita

twitter.com/TriVitaInc

youtube.com/TriVitaInc

February 2014 l 3

PURSUING WELLNESS

Healthy heart, healthy life The year 2014 is off to a wonderful start at TriVita!

By Michael R. Ellison

O

ur top initiatives are to roll out new products and wellness programs to help our Members enjoy greater wellness and help sustain their wellness goals.

For example, soon we will be launching a new weight loss for wellness program. This new program will feature coaching Michael R. Ellison from the TriVita Wellness Center Founder of TriVita along with a new, convenient, easy to use shake that mixes almost instantly with just a few stirs or shakes. One of the great features is the LeanForward program that provides nutritious meals to hungry children in Africa for every serving of the shakes.

You will be hearing much more about this new initiative over the months to come. For 20 years, I have been involved with organizations that help the needy in Africa; now we get to directly engage with TriVita and I am thrilled!

publications. The demand on a human heart is enormous: in an average size individual, the heart is required to pump up to 2,000 gallons of blood through up to 100,000 miles of arteries, veins and capillaries. As I have said before, at the core of a healthy life is a healthy heart, so we must take care of it.

Another area TriVita has taken significant steps forward is in our research. We have always had wonderful customer wellness experiences reported in our CARE call center, but you will see more clinical research on the impact lifestyle choices—including nutraceuticals—can have on your health. As an example, we are rolling out the largest weight loss study in the history of Arizona.

5. Don’t smoke tobacco or be around secondhand smoke.

This month we are featuring heart health in all our

Pursue wellness with passion!

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Here are some simple guidelines the American Heart Association (AHA) recommends to greatly enhance your heart health: 1. Do eat and drink the amount of calories you will burn each day.

2. Do eat a variety of foods from all food groups especially those fruits and vegetables high in vitamins, minerals and calories along with lean meats and fish.

3. Do enjoy 30 minutes of physical activity even if it has to be three sessions 10 minutes in duration. Movement is crucial to your cardio health.

4. Don’t consume many calorie-dense and nutrientdeficient foods.

By following the American Heart Association’s simple guidelines (also found in TriVita’s 10 Essentials for Health and Wellness), you can help enhance your heart health.

You and others who depend on you need you to have a healthy heart.

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5 measures of a healthy heart

A

re you giving your heart plenty of love? We often take this small organ for granted, but it has a huge impact on our health. February is heart health month so be sure to take extra care of your heart through nutrients and nourishment— and get to know these numbers for a healthy heart.

Blood pressure Blood pressure measurements are read as two numbers.

The higher number, called the systolic pressure, represents the pressure in the artery when the heart beats. The lower number, called the diastolic pressure, represents the pressure when the heart is at rest. Perfect blood pressure is about 115 to 120 over 70 or 80.

Cholesterol Increased levels of cholesterol in the blood can contribute to atherosclerosis (hardening of the arteries), which is the gradual buildup of cholesterol, fat and fibrous debris along the walls of your arteries. A normal, healthy cholesterol level is 170 mg/dL (milligrams per deciliter) or lower.

“Good” cholesterol, or HDL, should be over 60 mg/dL. “Bad” cholesterol, or LDL, should be below 130—even better, keep it below 100.

Blood sugar We need sugar in our blood for energy. But too much sugar becomes toxic. If our blood sugar is over 99 mg/dL we have high blood sugar. Perfect fasting blood sugar is about 85. We should also test our fasting levels of insulin.

Ideal insulin levels should be about 6 to 11 uIU/mL (micro international units per milliliter).

CRP Simple blood tests to measure inflammation can alert us to heart health problems long before they become critical.

For example, a highly sensitive test for C-reactive protein

1-800-344-8797

(CRP) is seen as the “gold standard” in testing for blood vessel inflammation. Normal levels of CRP should be below 2 mg/L (milligrams per liter), below 1 is even better.

BMI Body mass index (BMI) is derived by looking at your height and weight. Your lifetime risk of heart disease goes up as your BMI goes up. People with a BMI of 25 to 30 are at an increased risk for heart disease. Even if you are not significantly overweight, carrying extra fat around your middle is bad for your heart. It raises blood pressure, adversely affects blood lipids, causes insulin resistance and produces inflammation.

Know your numbers and work to keep them under control.

Your heart will thank you!

Buy three heart healthy products, get fourth FREE! Up to $34.99 value!

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February 2014 l 5

THE DOCTOR IS IN

Get your heart in rhythm: stop carrying the extra load

By Eric Grief, M.D.

D Eric Michael Grief, M.D., is a 20-year family physician based in Thornhill, Ontario, Canada. His book, “Get Diagnosed Fast!,” is available at PublishAmerica.com.

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o you ever listen to your heartbeat? Most of us don’t bother to pay attention to the song of our heart’s pulse. This tireless and rhythmic vital organ is both an electrical and mechanical marvel: not only can it pump blood to itself and to the rest of the body, but it can also do so even if it occasionally “short-circuits.” Carrying extra weight weighs down your heart and can lead to the most common heart “short-circuit”— atrial fibrillation, or irregular heartbeat.

If you’re overweight or obese, you can reduce your risk from this potentially fatal condition by losing weight. That’s the conclusion of a study published in the Journal of the American Medical Association recently, based on work at the University of Adelaide in Australia. The 19-month study showed that losing about 30 pounds can cut the symptoms of irregular heartbeat by about 500 percent. Those symptoms include palpitations (when you can feel your heart racing, or skipping a beat), dizziness, fainting and chest pain.

Unhealthy rhythm, unhealthy habits Palpitations can arise from a viral infection (myocarditis), an overactive thyroid or too much thyroid medication, or stretching of the heart’s walls that arises from a leaky heart valve (due to infection or from birth defects).

Too much alcohol, too little sleep and even too much tension can cause palpitations.

Your heart’s electrical system is sensitive to pressure and if there is too much internal pressure in the heart, then the specialized nerve bundles do not work as they are meant to. The result is some form of arrhythmia, or irregular rhythm.

The most common heart arrhythmia in our society is atrial fibrillation. And the number one cause of this potentially grave condition?

Chronic high blood pressure.

As you probably know, carrying too much weight can raise blood pressure.

Furthermore, when there is too much internal fat in the arteries that feed your heart’s muscles, the muscles have difficulty relaxing. This inability of the heart to relax is known as diastolic dysfunction and

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can be diagnosed by an ultrasound of the heart’s chambers. You may also know that too much fat leads to clogging of the arteries that feed the heart. This reduced blood flow to the heart’s muscles results in tense heart muscles and eventually short-circuiting of the nervous network of the heart.

Prolonged heart muscle tension will often lead to atrial fibrillation.

The cure for atrial fibrillation is obvious: reduce the pressure within the heart.

Anything that lowers blood pressure can prevent and/or reverse atrial fibrillation. Taking long and slow deep breaths reduces tension and blood pressure. Stretching and steady aerobic exercises can reduce blood pressure.

A balanced and relatively low-salt menu plan that includes fresh produce and minimal caffeine and alcohol will lower blood pressure.

1-800-344-8797

Lose 5 percent of weight to lower blood pressure Weight loss is another way to lower the pressure within your heart’s chambers.

For every five percent of your body weight that you lose, there will be a noticeable reduction in your blood pressure. Weight loss specifically around your mid-section (belly fat) also allows the lower part of your lungs to open up more fully, permitting freer movement of oxygen-rich air into the lower part of your lungs.

When your lower lungs expand properly, the diaphragm muscle can be pushed down appropriately. This gentle movement of the diaphragm not only massages your intestines, helping you to stay regular, but it also caresses the vagus nerve, a nerve that is responsible for slowing your heart rate. So, weight loss around your mid-section can lead to a slower heart rate and less likelihood of an erratic heart rhythm such as atrial fibrillation.

Here’s another benefit of losing excess weight: it will reduce snoring. Snoring often means that your airways are blocked temporarily, partly due to too much fat in the throat/neck region. This interruption of airflow to your lungs irritates your heart’s electrical system, since the repeated efforts to breathe combined with reduced expansion of the lower lungs increases the heart’s internal blood pressure.

For your heart’s sake… for your health’s sake… it’s clear that losing weight and maintaining a healthy weight can keep your heart “in tune” and in sync.

This article is intended for educational purposes only.

February 2014 l 7

Test your HEART

H

smarts

ow much do you know about the human heart? Put yourself to the test with this heart-healthy quiz. Use the answer key at the bottom of the page or find the answers throughout this issue of the VitaJournal.

1. Cholesterol’s partner in heart-health crime is:

A. High blood pressure C. High blood sugar B. Inflammation D. Tachycardia

2. Which of the following tests are recommended to keep your heart healthy?

A. Blood pressure D. Blood vessel inflammation B. Blood fats E. All of the above C. Blood sugar

3. Excessive levels of homocysteine (HCY) have been linked to:

A. Heart attacks D. Stroke B. Osteoporosis E. All of the above C. Alzheimer’s disease

4. Cutting out just one ______ a day can start you on the road to a healthier heart.

A. Drink B. Cigarette C. Nap D. Apple

5. Lack of sleep can trigger the release of ______ thought to play a role in heart disease, including C-reactive protein.

A. Endorphins

B. Proteins

C. Lipids

D. Sheep

6. 1 in ____ deaths in the United States is due to heart disease.

A. 10

7.

The heart beats about this many times each day:

A. 80,000

B. 5

C. 3 D. 6

B. 100,000

C. 50,000

D. 120,000

8. The top number in your blood pressure measurement

represents the pressure in the artery when the heart beats and is called:

A. Systolic pressure C. Beat pressure B. Diastolic pressure D. Peer pressure Answers: 1. B, 2. E, 3. E, 4. B, 5. B, 6. C, 7. B, 8. A

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February 2014 l 9

Lose pounds, gain relief from knee pain

By Tammy Pon, M.D.

D

o your knees hurt? You probably know that exercise can help relieve the common pain of osteoarthritis (OA) of the knee, but now we know that even more relief can come from also shedding a few pounds.

Tammy Pon, M.D., is a member of TriVita’s Medical Advisory Board.

A functional medicine physician, she received her medical degree from the University of Texas in Houston.

Dr. Pon completed specialty training in Healthy Aging.

As people’s weights and waistlines expand, so do the numbers of people living with the limitations of OA. The Centers for Disease Control (CDC) reports that some 27 million Americans suffer from OA, with more women than men affected. And, OA can be quite serious: OA of the knee is one of five leading causes of disability among noninstitutionalized adults, with about 80 percent of OA patients having some degree of limitation.

The good news is that several recent studies found significant improvement of knee pain with weight loss. One 2012 study conducted

by New York University reported that of 192 patients who underwent “lap band” surgery (bariatric laparoscopic banding surgery), 51 percent had complete improvement in knee OA pain 19 months afterward. But you don’t have to undergo surgery for relief of knee OA. In late 2013, a team of researchers from Wake Forest University in Winston-Salem, NC found similar pain reduction in 454 overweight and obese adults. These adults, with mild

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or moderate knee arthritis, took part in an 18-month program that combined exercise with calorie reduction. The goal: losing just 10 percent of their starting weight.

Study participants replaced some meals with shakes and attended regular weight monitoring and nutrition sessions. The exercise program involved one hour of physical activity three times per week, including aerobic walking and strength training. By the end of the study, people who cut calories and exercised had lost an average of 23 pounds. Plus, they had less pain and knee inflammation.

Exercise is a must if we want to maintain or lose weight to protect our joints. To see how much physical activity is needed to maintain a healthy weight without changing eating habits, researchers at Harvard’s Brigham and Women’s Hospital followed more than 34,000 middle-aged women over 13 years.

They found that at least an hour of moderate exercise daily, (brisk walking, swimming or leisurely bicycling), was needed to maintain weight. Otherwise, the women gained weight.

If OA knee pain is something you struggle with, let healthy living habits be your “therapy.” Striving for 10 percent weight loss may make a world of difference.

This article is intended for educational purposes only.

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BEHIND THE LABEL

Only the best ingredients for TriVita Members

By Esmeralda Garcia TriVita Formulation Scientist

T

riVita’s Foundational Value #4*—“Purest Natural Ingredients”—isn’t just a promise, it’s how we do business. It’s my job to make sure that all dietary supplement ingredients in our products (the things that make them do what they’re intended) come only from vendors who comply with the highest standards of current Good Manufacturing Practices (GMP).

Demanding the right certificates and standards Dietary supplement ingredients are derived through different means. For example, vitamin and mineral raw materials can be produced on site in a production facility. So, we accept these materials only from suppliers that have GMP certification for manufacturing dietary supplements and ingredients.

And this certification has to come from a reputable independent organization, such as NSF International. We also make sure that the vitamins and minerals meet valid standards, such as those of the USP (United States Pharmacopeia), a scientific group that creates standards for both prescription drugs and supplements. (This “alphabet soup” of acronyms means that our ingredients come from quality suppliers, for your benefit.)

Botanicals or herbals, on the other hand, are usually grown remotely and transported to suppliers who process and package the material for TriVita. So we demand that 1-800-344-8797

Why a “me too” product may be no bargain these suppliers be either certified to meet international standards, or have SQF (Safe Quality Food) certification. We require these suppliers to provide us with extensive data on the botanical, detailing the plant species, country of origin, testing performed and results of testing. But we don’t stop there: the supplier must test using scientifically sound methods, such as those found in the USP Dietary Supplement Compendium. What’s more, the botanic material has to undergo herbal identity testing to make sure it is the species stated on the label, and that it hasn’t been substituted with an inferior ingredient.

How we know our ingredients are the highest quality When sourcing ingredients or suppliers, we require certificates of analysis for the ingredients we will be using. This ensures that the ingredients meet USP or other guidance standards for microbiological limits, heavy metal limits, dietary ingredient level or botanical identification testing.

So, yes, you can find “me too” supplements that might seem to be good buys, but do you really know what’s in that bottle? With TriVita, you get what you pay for: safe, effective formulas with the absolute best ingredients for the utmost in value.

Esmeralda Garcia is TriVita’s Formulation Scientist, charged with ensuring that only the highest quality ingredients go into TriVita products.

She holds a Master’s Degree in Applied Biosciences from the University of Arizona, and has over five years’ experience in research and development and quality control for overthe-counter products and nutraceuticals.

* For the complete list of TriVita’s 10 Foundational Values see page 34.

February 2014 l 11

INSIDE THE WELLNESS CENTER

Love yourself, love your body: Let the Weight Management Program help

D Harolyn C. Gilles, M.D., FAAFP, is a board-certified Family Physician and the TriVita Wellness Center Physician.

o you hate your weight? Does feeling fat keep you stuck at home, or in a dead-end job or relationship? If you’d like to turn those negative feelings around and feel better about yourself (and even love the way you look), look into the Weight Management Program (WMP) at TriVita’s Wellness Center.

“Struggling with excess weight can be a vicious cycle,” notes Harolyn Gilles, M.D., the Wellness Center Physician and WMP medical supervisor. Her years of private practice success in helping people lose weight and keep it off are all brought to bear in the WMP. “When we go from diet to diet, yo-yoing up and down the scale in between, we sabotage ourselves,” she says. “Self-esteem can plummet… and so can the confidence to pursue opportunities in work and social relationships.”

The emotional toll of excess weight is just as real as the health risks—which are serious. From heart disease to diabetes, arthritis to many types of cancers, obesity causes grave health problems. In fact, it’s the second highest preventable cause of death in the U.S., second only to smoking.

Meeting each client’s unique needs Under Dr. Gilles’ medical supervision at the Wellness Center in Scottsdale, AZ, the WMP offers complete customization

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for every client. From health assessments and nutritional counseling to physical activity recommendations, every aspect of the WMP is custom-tailored to meet each client’s unique needs.

Far from just a “diet,” the WMP is a physician-supervised, medical weight management program geared toward reducing the health risk factors of excess weight. It includes all these elements:

• A complete health risk assessment customized for weight loss.

• A weight loss medical exam, including biometric screenings for blood sugar, cholesterol, blood pressure, percentage of body fat and more.

• A customized eating plan.

• Hormone therapy proven to aid weight loss, including a proprietary compound developed by Dr. Gilles, used in her successful private practice weight programs.

In addition, clients may undergo allergy testing for food sensitivities and micronutrient testing to see what vitamins and minerals may be lacking.

Of course, enjoying healthy physical activity is critical to overall wellness. So the WMP guides each client to both healthy eating and exercise habits, thanks to the expertise of Fitness/Nutrition Director Jolene Goring (see page 26).

A certified Health Coach, Integrative Nutritionist and fitness expert, Jolene says, “Our program sets you up for success.

For example, I might ask you to commit to taking five minutes each morning to do one thing, like stretching. Then we build from there.”

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Clients get a tailored eating and exercise program from Jolene. Weekly check-ins via meetings or phone calls help monitor progress, plus give the support and accountability that’s important to healthy weight management.

Health coaching helps prevent “fat rebound” One of the foundations of the WMP is expert health coaching to not only support and encourage clients’ weight loss, but also to help maintain a target weight. “You don’t just go through our program, lose weight and gain it back,” says Dr. Gilles. “Our health coaching helps prevent ‘fat rebound,’ a common problem with dieters, and people get comfort knowing we are there for them to help keep the weight off.”

Health coaching can be done over the phone, in person, via email—whatever customizing a client needs to promote their success and fit their schedule and location.

Would you like to love the way you look and feel? If you live outside the Scottsdale, AZ area, the WMP has been designed to meet your needs, too.

For more information about the WMP, call 480-337-4148 or toll-free 1-888-669-5036.

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February 2014 l 13

WHAT PEOPLE ARE SAYING

“ Now I can easily reach for things…”

“ I now have less inflammation and more energy.”

“ I started to take Nopalea to help with inflammation in my right shoulder and knees. I used to be unable to lift my right arm above my head. It made me feel helpless. Now I can easily reach for things and don’t have to ask for help from family members. I love this product so much that I’ve recommended it to my mom.”

“ I have suffered from inflammation for a couple of years.

A friend of mine introduced me to Nopalea and I didn’t hesitate to buy the 4-Pack. I now have less inflammation and more energy. I highly recommend Nopalea because it helps me stay active; I plan to use this great product for years to come.”

Karen W., ITBO*—Nottingham, MD

“ I am ecstatic about this product.” “ I suffer from inflammation in my fingers, and also have bad knees. When I saw your Nopalea TV program, I was unsure whether I could continue typing at work. I thought ‘What do I have to lose?’ So I purchased Nopalea and drank it religiously for several weeks. The inflammation in my fingers has eased and I can even put my wedding ring back on with ease. Climbing stairs has gotten easier because my left knee no longer bothers me the way it used to. I am ecstatic about this product and won’t be without it.”

Maria N., Member—Broomall, PA

Neeve T., ITBO*—Toronto, CAN

“ I started taking Nopalea five months ago and have seen a difference in my health.” “ I had no energy to do anything. I started taking Nopalea five months ago and have seen a difference in my health.

I will keep taking Nopalea for the rest of my life and let other people know about this wonderful product. I have more energy than I had for a long time. I have less inflammation, so I can do the things I did before. I want to say thank you very much for this wonderful product and the gift of health it has given me.”

Robert P., Member—Menominee, MI * Independent TriVita Business Owners (ITBO) may receive commission on the sale of TriVita products.

G eneral disclosure: Members whose testimonials appear in print or online receive $25 in TriVita product credits.

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HELP LOWER C-REACTIVE PROTEIN WITH NOPALEA™ A recent university study showed that Nopalea lowers C-reactive protein, a marker used to measure inflammation levels in the body.

The double-blind, randomized, placebo-controlled study was conducted by the University of Bridgeport, CT; in accordance with best practices in research.

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Countless people have already taken the Nopalea Wellness Challenge and changed their lives for the better. Take the Challenge and experience the difference.

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February 2014 l 15

THE DOCTOR IS IN

Your immune system: How “sneaky” flu viruses target our defenses

By Samuel Grief, M.D.

E

very day, your body’s immune system is asked to defend against a wide array of foreign invaders.

These marauding microbes, also known as germs, bacteria and viruses, often wreak havoc on one or more of your internal organ systems.

Samuel Grief, M.D., CCFP, FCFP, was named one of “Chicago’s Top Doctors” in 2012.

Dr. Grief is Medical Director at the University of Illinois. He is also a member of TriVita’s Medical Advisory Board.

Dr. Grief received his medical degree from McGill University in Montreal, Quebec.

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For instance, the flu virus is a common threat this time of year. It circulates among us from October to April in the northern hemisphere and April to October in the southern hemisphere. Defending against the virus is not easy.

First, your immune system recognizes the flu virus as foreign and fights back, hitting it with targeted missiles known as antibodies.

Second, helper cells known as T cells are sent in as reinforcements. These “natural born killers” are highly effective at tracking down and eliminating invading germs. Lastly, your immune system then stores its effort at fending off the flu virus in a bank known as memory B cells. When that same flu virus tries to enter your body again, your memory B cells will release and produce numerous antibodies immediately to destroy the virus.

Hitting our strongest forces first A recent study in the journal Nature has shown that the flu virus is sneakier than we thought. Mouse studies confirm that the flu virus goes straight for the immune system’s memory B cells in the lungs, where the flu virus likes to set up shop. In this way, the virus attempts to neutralize the body’s most effective strategy at stopping flu dead in its tracks. The result: a longer and more drawn out infection, with potential consequences ranging from severe coughing to pneumonia to hospitalization, or worse.

The flu virus kills 20,000 or more Americans annually, mostly from pneumonia and its consequences. Initial flu or flu-like symptoms typically include a sudden onset of high fever, body aches, sore throat, cough and perhaps some nasal congestion or runny nose. By contrast, the typical symptoms of the average rhinovirus or other common cold virus might include a slower onset of sore throat, nasal congestion, low grade fever, mild cough and minimal to no body aches.

As a physician, I see plenty of viral illnesses this time of year, and what always helps me distinguish a flu infection is its speed. Within 24-36 hours, an infected person will become really sick, usually feeling unwell enough to not want to leave the house or do common daily activities.

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under attack!

RESTORATIVE SLEEP Treating the flu usually requires a combination of rest, pain relievers, plenty of fluids, and in some cases, prescription medicine. The best treatment, however, is prevention.

Never getting sick from the flu virus should be our goal.

I recommend these steps to prevent the flu virus from making you one of its many victims: 1. Get a flu shot. It is never too late to get immunized. People with egg allergies should avoid the flu shot. Researchers are developing vaccinations which will soon eliminate this issue.

2. Stress less. As you may know, stress is highly toxic to your immune system. Stress causes the release of hormones in your body which

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wear you down and weaken your defenses. Learn to breathe slowly and deeply when stress occurs.

3. Boost your natural immunity by eating a healthy diet. Many vegetables, such as broccoli, Brussels sprouts, onions, mushrooms and many more have natural immuneboosting potential and have been proven to prevent cancer.

4. Limit your use of addictive substances. If you smoke cigarettes or use tobacco products, stop. Your lungs and other vital organs will heal if you give them a chance, but not if you regularly dump toxins into their home. Alcohol is also an immunesuppressant and will weaken your immune system’s ability to fight off the flu virus or any other infection.

5. Sleep is restorative to all parts of your body, including your immune system. Most adults do not get enough sleep. Add another hour to your sleep regimen, on average, and watch as your energy level returns and your immune system is reinforced.

6. Exercise on a regular basis is good for you and your immune system.

Research shows that exercise helps your brain function better, your memory stay sharp, and may very well help your memory B cells “remember” better the next time you are faced with the flu virus or some other unwanted visiting germ.

This article is intended for educational purposes only.

February 2014 l 17

What’s your flu IQ?

Take this short quiz from the Centers for Disease Control and Prevention (CDC) to find out!

True or False: 1. The “stomach flu” and influenza are the same thing.

2. People should be vaccinated against the flu every year.

3. The flu is typically spread through coughs and/or sneezes.

4. The flu is not a serious illness.

Sickly mom, sickly you?

Study confirms that immune health is partly in the genes

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new study shows that you may have inherited more than your eye color and personality traits from your parents: immune health is also a swimmer in the gene pool.

“We know that certain diseases run in families. From this study, we wanted to know the extent to which relative immune resistance or susceptibility to disease is inherited in families,” said David Schlessinger, Ph.D., chief of the National Institutes of Health’s Laboratory of Genetics. “If your mother is rarely sick, for example, does that mean you don’t have to worry about the bug that’s going around? Is immunity in the genes? According to our findings, the answer is yes, at least in part.”

The findings, from the SardiNIA Study of Aging, showed that variations in particular genes had effects on the

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levels of immune system cells. Several of these genes are also implicated in risk for certain autoimmune diseases including multiple sclerosis, rheumatoid arthritis and celiac disease.

Although more research is needed to determine genetics’ role in the immune system, identifying which genes affect immune system cells and risk for autoimmune disease is the first step in developing individualized therapies.

However, if you currently have a cold or had one recently, don’t get angry at your parents too quickly: in the United States alone, there are over 1,000,000,000 (that’s a billion!) colds each year, the majority in wintertime.

This article is intended for educational purposes only.

5. You can spread the flu to others before you have symptoms.

1. False. “Stomach flu” is a popular term for stomach or intestinal disease, whereas the flu is a respiratory (lung) disease.

2. True. The CDC recommends yearly vaccination for two reasons.

First, new flu vaccines are made each year and often updated to fight against the three influenza viruses research suggests will be most common. Second, immunity declines over time, so a yearly vaccination is required for optimal protection.

3. True. Flu virus is mainly spread through droplets from coughs and sneezes.

4. False. Flu is a serious contagious disease that causes illness and related hospitalizations and deaths every year in the United States.

5. True. Most healthy adults may be able to infect others beginning 1 day before symptoms develop and up to 5–7 days after becoming sick.

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February 2014 l 19

EATING FOR WELLNESS

The Mediterranean diet for memory and longevity

By Christa Orecchio

I Christa Orecchio is a Certified Clinical Nutritionist and Holistic Health Counselor. She is also the founder and owner of The Whole Journey, a clinical nutrition and health practice located in Encinitas, CA.

have always agreed with the adage that “An ounce of prevention is worth a pound of cure.” It is becoming clear that eating according to the tenets of the Mediterranean diet can help with this prevention!

diet is not an on-the-go diet but instead a lifestyle. It focuses on foods, enjoyable activities, physical activity and long meals with friends and family. The way we eat is just as important as, and sometimes more important than, what we eat.

The National Institutes of Health is now saying that the Mediterranean diet may help women live longer, healthier lives—even increasing their odds of living past 70 by 40 percent. And a recent study at the University of Alabama linked the Mediterranean diet with the preservation of memory and cognitive function.

With the Mediterranean diet, food is worked in as a source of life, with a focus on freshness, which increases the nutrition tremendously. Time is taken to joyfully prepare the food, and it is shared in a relaxed setting. Combined, this contributes to improved health, leading scores of scientists from well-respected publications to note this diet as one of the healthiest in the world.

There is no doubt that eating healthy can not only help you live longer, but it also can help you thrive.

What is the Mediterranean Diet?

The Mediterranean diet is based upon the traditional foods, drinks and approach to life of the countries surrounding the Mediterranean Sea, including Spain, southern Italy, Greece and parts of the Middle East. But because of its exciting health benefits, it has become a modern way of eating all over the world.

The “diet” consists of extra virgin olive oil, olives, whole (gluten-free) grains, an abundance of fresh fruits and vegetables, fresh cheese, pasture-raised lean meats and fresh seafood.

Lifestyle is just as important as healthy food While the actual food is very important, it is perhaps the way these people eat and live that gives it its magic to truly improve health and quality of life. The Mediterranean

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The Mediterranean diet has worked amazingly well for thousands of years.

However, the residents of the Mediterranean don’t view their eating habits as a “diet”; it is simply a way of life. And this way of life helps protect against chronic disease, heart disease, metabolic syndrome, some types of cancer, Type 2 diabetes, dementia, and Alzheimer’s disease, in addition to leading to greater longevity.

Try incorporating foods from the Mediterranean diet into your current meal plan. You can get started by trying the recipe on the next page for Mediterranean Ground Turkey and Mushrooms. My good friend and healthy chef, Nida, is Mediterranean and taught me this recipe years ago; I’ve loved it ever since.

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The tangy, loveable lemon

P Mediterranean Turkey and Mushrooms Prep and cook time: 30 minutes—Serves 4

Basic turkey mixture: 1 pound ground turkey breast (free-range/organic) 2 medium yellow onion, chopped 2 tablespoons (minimum) coconut oil or ghee 1 tablespoon stone ground mustard or mustard powder ½ teaspoon sea vegetable flakes (kelp, dulse, nori) 1 teaspoon dried or fresh oregano Ground black pepper and sea salt to taste

Directions: For basic turkey mixture, heat oil or ghee in a large pan over medium heat. Place turkey and spices in pan and combine well. Cook for 4-5 minutes; stir frequently. Add the onion to the pan and stir into the meat mixture. Add more oil if too dry. Cover and cook until turkey turns white, approximately 10 minutes. Set aside.

Mediterranean flavoring: 2 tablespoons coconut oil or ghee 10 mushrooms (shiitake, maitake and/or crimini), sliced 2 cloves garlic, thinly sliced 3 tablespoons red wine 2 teaspoons oregano (fresh or dried) Cayenne pepper to taste Extra virgin olive oil for drizzling In a separate pan, sauté sliced mushrooms and garlic in oil, about 3-5 minutes. Add wine, oregano and cayenne and stir to combine. Add basic turkey mixture to mushrooms; stir and heat through. Drizzle with extra virgin olive oil and serve with your choice of grain or whole grain pasta.

Option to add ½ lb roasted or boiled potatoes for more bulk, cut into chunks.

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acked with Vitamin C, this versatile fruit lends itself to a multitude of uses, not the least of which is culinary! At just 15 calories, one medium lemon gives you about 40 percent of the recommended daily value of Vitamin C and over 2 grams of fiber. This fat-free fruit is also a good source of potassium.

Traditionally, lemon has been used as an antiseptic and antiviral, to help with sore throat, upset stomach and a variety of other ills. Though little evidence is available to support these uses, recent studies, including one in The Journal of Nutrition, have shown that compounds in citrus fruits have anti-cancer properties.

When choosing lemons, select firm, heavy, dark yellow lemons with no traces of green.

For juicing, look for lemons with smooth skin; for zesting, choose unwaxed lemons with thicker, knobby skin.

Household uses for lemons • Make your own air freshener: simmer lemon slices or rinds in water.

• Deodorize cutting boards by rubbing with half a lemon after use.

• Create your own furniture polish with 1 part lemon juice to 2 parts olive oil. (Spot test before using.)

• Freshen up your garbage disposal with lemon rind.

• Whiten up your whites by adding lemon juice to the wash cycle.

February 2014 l 21

RESEARCH DESK Eating nuts enhances good health, reduces disease risk Cambridge, MA

Regular nut eaters are less likely to die of cancer or heart disease, according to a 30-year Harvard University study. Nuts have long been considered to be heart-healthy, and this study was designed to determine how eating nuts affects mortality.

Researchers followed over 115,000 men and women and found that those who ate nuts almost every day were 20 percent less likely to die during the study than those who never ate nuts. The risk of dying from heart disease or cancer fell 29 percent and 11 percent, respectively for those who had nuts seven or more times a week, compared with people who never ate them. Another bonus: nut eaters tend to stay slimmer. ............................................................................................

Dietary supplements help lower healthcare costs

New York, NY

Dietary supplements not only provide health benefits, but can also offer significant healthcare cost savings. This was confirmed by a study issued by the New York-based firm Frost & Sullivan through a grant from the Council for Responsible Nutrition. The study examined four different chronic diseases and how people diagnosed with these diseases responded to one of eight different dietary supplement regimens.

Supplementation at recommended intake levels was shown to help reduce the number of diseaseassociated medical events. For example, if all women over 55 with osteoporosis took calcium and Vitamin D at preventive intake levels daily, society could save $1.5 billion a year, the study claimed. ............................................................................................

Just 12 percent of women 50+ are satisfied with their bodies Washington, D.C.

A recent survey of 1,700 women over age 50 found that merely 12 percent were satisfied with their size and shape. This new study was published online in the Journal of Women & Aging. So what do the women who feel OK with the way they look have in common? They’re in the normal weight range.

The survey also found that women satisfied with their bodies work hard to stay slim. They exercise about five hours a week, at least two more hours than the women who said they disliked their figures.

Study authors offered several suggestions to help women feel better in their own skin: Focus on health, not on weight; eat a variety of foods, exercise and get enough sleep; enjoy a massage every once in a while; moisturize your skin and wear clothes that fit. Also, don’t consider it a personal failure if the jeans you wore in high school don’t fit you in your 50s.

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TriVita’s Healthcare Professionals

Yale study shows Inflammation can cut “healthspan” First to show direct link with mental decline, bone loss, more

E

ven if you don’t have agerelated diseases like arthritis, diabetes and Alzheimer’s, something may be attacking your body and your “healthspan” (years of healthy living): inflammation. That’s the landmark finding of a recent study from the Yale University School of Medicine in New Haven, CT—and it has the medical world buzzing.

“This is the first study to show that inflammation is causally linked to functional decline in aging,” said lead researcher Vishwa Deep Dixit, professor of comparative medicine and immunobiology at Yale. “Causally linked” means that inflammation doesn’t merely occur along with the ills of aging, but it may actually be the cause.

The study, highlighted as the cover article in the journal Cell Metabolism, found that an immune sensor called “Nlrp3 inflammasome” is to blame for triggering cell changes that occur with aging. These changes can produce bone loss, frailty, mental decline and diabetes. While there are other “triggers” of inflammation throughout the body, Professor Dixit said “we’ve pinpointed Nlrp3 as the specific sensor that activates inflammation with age.”

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To identify the inflammation-triggering sensor, the Yale researchers studied the aging process in mice that were free of diseases. They found that as the mice aged, Nlrp3 was activated. Reducing the activity of Nlrp3 in some of the mice produced lower levels of mental decline and dementia, bone loss, frailty and glucose (blood sugar) intolerance.

Switching off the “triggers” of age-related diseases As we get older, our immune system starts producing chronic, low-level inflammation throughout the body.

But before this study, medical science tended to study age-related diseases separately, not fully understanding the role of inflammation.

If aging is a common factor for multiple diseases, Professor Dixit said the big issue will be to identify the triggers, and then find a way to “switch them off.” If the triggers could be switched off, he said it could “significantly improve the healthspan and… lower healthcare costs as the aging population increases.”

arolyn C. Gilles, M.D., H FAAFP, is a board-certified family physician and medical supervisor for TriVita’s Weight Management Program. Dr. Gilles also specializes in aesthetics and age management medicine with expertise in bioidentical hormone therapy.

Scott Conard, M.D. founded TienaHealth, an organization of medical doctors in primary care practice who emphasize healthy lifestyles to maintain wellness.

Dr. Conard is considered a national expert on disease prevention.

Medical Advisory Board TriVita created a Medical Advisory Board to assist our efforts in staying abreast of current scientific developments and to provide input on the latest, most effective testing methods.

Samuel N. Grief, M.D., FCFP Named one of “Chicago’s Top Doctors” in 2012, Dr. Grief is medical director at the University of Illinois. He received his medical degree from McGill University in Montreal, Quebec.

Jarir G. Nakouzi, M.D. An international consultant, Dr. Nakouzi completed his residency in the Yale University Program of Internal Medicine. His private practice takes an integrative approach to chronic diseases.

Tammy Pon, M.D. A functional medicine physician, Dr. Pon received her medical degree from the University of Texas in Houston. She completed specialty training in healthy aging.

Daniela Radulescu, M.D. Dr. Radulescu is a clinical research scientist in Sydney, Australia.

She holds an advanced degree in molecular genetics, and has been involved in clinical research for investigational medicines.

February 2014 l 23

AGING WELL

Tips for staying young at heart “Everyone is the age of their heart.”

—Guatemalan Proverb

n your “heart”, how young are you? While age may affect our physical abilities, it doesn’t have to slow down our “hearts” and minds. Here are three ways to keep your heart beating to a youthful rhythm, brought to life with humorous and insightful quotes.

I

associated with lower mortality among older adults. Help clarify your purpose by writing down the things you’re passionate about—and how you can turn that passion into action. For example, if you feel strongly about the plight of the homeless, consider volunteering at a homeless shelter.

Learning

Laughter

“Anyone who stops learning is old, whether at twenty or eighty.” ~Henry Ford

“It’s important to have a twinkle in your wrinkle.” ~Author Unknown

Lifelong learning can keep your mind sharp, in turn enhancing your self-esteem and your energy levels. Take a class, go back to school, or learn something online—they all can help. Plus, challenging your brain with something new has been shown to help improve memory.

Not many things can age you like stress. That’s where laughter can help. In a study at Indiana State University Sycamore Nursing Center, laughter not only helped reduce stress, it also resulted in improved immune system function.

A study at Athens Medical School in Greece revealed that laughter decreased the stress hormone, cortisol.

Purpose “A man is not old as long as he is seeking something.” ~Jean Rostand In a study at the Rush Alzheimer’s Disease Center in Chicago, researchers found that having a greater purpose in life was

Get started on your laughter with this humorous quote on aging: “The aging process has you firmly in its grasp if you never get the urge to throw a snowball.” ~Doug Larson

Help prevent heart disease Keep your literal heart in tip-top shape with these tips for preventing heart disease from the U.S. Department of Health and Human Services.

• Eat healthy and get active • Watch your weight • Quit smoking and stay away from secondhand smoke • Control your cholesterol and blood pressure • If you drink alcohol, drink only in moderation • Take steps to prevent Type 2 diabetes • Manage stress 24 l VITAJOURNAL

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WHAT PEOPLE ARE SAYING

“ TriVita’s Sublingual B-12 is always my first choice.” “ My career requires plenty of energy, stamina and focus. I researched products, looked for healthy alternatives, and found out firsthand that your Sublingual B-12 was all I needed. As we age, memory and concentration can be affected. TriVita’s Sublingual B-12 is always my first choice for controlling focus, maintaining energy and staying alert.

Hands down, it’s the best product available because it really helps.”

Ron C., Member—Lakeland, FL

“ I am back to feeling good and have a very active lifestyle.” “ TriVita’s Sublingual B-12 has improved the quality of my life. I have a tremendous amount of energy, and I feel good overall. I have been taking your Sublingual B-12 for approximately 10 years. I briefly stopped taking it and felt a huge difference in my body. After going back on the Sublingual B-12 a couple months ago, I am back to feeling good and have a very active lifestyle.”

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FIT FOR WELLNESS

What’s your fitness “personality”?

Activities that may work best for you

By Jolene Goring TriVita Wellness Center Director of Fitness

H

ave you struggled to find healthy physical activities that you can stick with? It’s a common problem… and maybe it isn’t you, but the type of activities you’ve chosen. Researchers have found that different body types respond to exercise in different ways. The key is personal preference.

Jolene Goring is a leading health and fitness expert based in Scottsdale, AZ, and the TriVita Wellness Center Director of Fitness.

Recently named one of “America’s Premier Fitness Experts,” Jolene has appeared in newspaper, television and fitness videos. She is also co-author of the best-selling fitness book, “Bigger, Better, Faster, Stronger.”

Exercise is meant to leave you feeling invigorated, happy and ready for the day’s activities—not exhausted and in need of painkillers. Numerous studies have linked your physical characteristics to the best type of activity for you. Answer the six quick questions below (circle one letter for each) to find your fitness personality, and see what type of activity is probably best for you: 1) My thirst level: A. Varies B. I’m often thirsty C. I’m not usually thirsty 2) My sleep is usually: A. Interrupted; I have problems sleeping B. Short but sound C. Long and deep 3) My energy level: A. Hyperactive; I’m always multi-tasking B. Moderate C. Low 4) My friends would describe the way I talk as: A. Fast talker B. Clear and precise C. Slow

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5) I’m generally: A. Underweight/small boned B. Of medium proportions C. Big boned/overweight 6) My hair is: A. Dry and coarse B. Straight and oily C. Thick and wavy

If you circled: Mostly As: You are naturally enthusiastic, with bursts of energy, but tend to tire quickly.

Sometimes you will push yourself too hard, so you will benefit from exercises such as stretching, easy walking, bicycling and dance.

These activities will help you develop muchneeded strength, balance and agility.

Mostly Bs: You likely have a competitive nature and a strong drive (which may translate to holding lots of stress!). You will benefit from taking a leisurely walk or bike ride to balance your stress levels. Swimming is also ideal to soothe your tension.

Mostly Cs: You are strong, with steady energy and great physical strength. You can be very good at endurance sports such as long distance cycling, aerobics, dance, soccer and rowing. Any kind of aerobic activity that works up a good sweat is powerful for clearing any congestion and sluggishness that you may have.

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Inspire me!

With random acts of kindness

Wait a little longer If someone behind you in the grocery line has fewer items, offer to let them go ahead of you.

Likewise, trade your low ticket number at the deli counter with someone who looks like they’re in a hurry—or who has children in tow.

Praise a parent If you notice a child being particularly well-mannered, compliment his or her parents; everyone loves to hear good things about their child!

Get to know someone Someone new at work or in your community group? Take a few moments to introduce yourself; perhaps even invite them to lunch.

Make a love list Every day for a month, write down one thing you appreciate about a loved one. You’ll be sure to brighten their day when you present them with your 30-item long “love list.”

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Smile Seems so simple, yet in our society, a smile can be a rare thing. Smile at everyone you see today: family, friends, co-workers, strangers on the street. You’ll notice a difference right away!

Shovel snow If you know an elderly or disabled person who needs their driveway shoveled, show up with shovel in hand and don’t take no for an answer. In warmer areas, helping with yard work will be just as appreciated.

February 2014 l 27

EMOTIONAL WELLNESS

Dreading Valentine’s Day? 5 ways to find love every day

By Mamiko Odegard, Ph.D.

A

s Valentine’s Day approaches, are you envious and even irritated with those loving couples that seem to be everywhere, at least in advertisements? If you’re solo, or just not feeling the love, these five tips can help you feel Cupid-friendly, every day.

Dr. Mamiko Odegard is the best-selling author of “Daily Affirmations for Love: 365 Days of Love in Thought and Action.” A former psychologist and college instructor, Dr. Odegard is known as “The Love and Relationship Expert.”

She is based in Scottsdale, AZ.

1. Have a romance with yourself. This is the day to celebrate love for yourself. Start by listing your qualities you most admire and then write a love note to yourself declaring the reasons others would be attracted to you as a friend or lover. Be sure to save this letter and read it anytime your “love” needs a boost. Cherish yourself and others will do the same.

2. Specify your ideal partner’s traits. How can you attract your soul mate if you’re not crystal clear on the attributes that you’re searching for? Make a wish list of your ideal partner’s qualities that reflect your core values and desires. The more precise the characteristics you identify and envision, the better your ability to attract your soul mate.

If you are more private, then pamper yourself with a long, fragrant soak in the tub with your favorite candles and oils… curl up with a favorite book… or any activity that you might consider too indulgent.

4. Every day, say something affirming YOU. Acknowledging your worth each day does not have to be about your accomplishments.

It is thinking and acting as if you were your best friend, complimenting and validating rather than being critical.

5. Start a gratitude book and write five things that you are grateful for each day.

Look around you and within. Your gratitude might be about a beautiful sunrise to start your day, that you exercised longer or harder or even at all, or hearing words of love from people who care about you. As you begin to look for blessings each day, you will become happier and find more peace. This sense of well-being and love radiates to those around you, making you even more attractive.

Happy Valentine’s Day to you today and every day!

3. Celebrate Valentine’s Day! Do something for yourself that you enjoy. If you enjoy being with a special friend, then invite this person to your home for a gourmet meal. Treat yourself to one of your favorite activities such as singing karaoke, golf, bowling or playing games and cards with friends.

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SPIRITUAL WELLNESS

For Basic Instruction Before Leaving Earth, read the BIBLE

By Chaplain Donna Kafer

“ Hold on to instruction, do not let it go; guard it well, for it is your life.”

—Proverbs 4:13

T

he Bible is filled with beautiful instructions meant to help us maneuver the land mines that surround our lives, so why ignore them? There’s even an acronym for BIBLE: Basic Instruction Before Leaving Earth! How great is that? The Bible can help us know where to set healthy limits in relationships, lifestyle choices, balance and how to develop a deeper relationship with our Father in heaven. Perhaps it would be helpful to ask the Lord to guide us in following His precepts. There’s a reason that the Bible has consistently been the bestselling book for hundreds of years: it’s a valid, life-altering manual.

God offers us warnings on many things in life and if we are obedient to heed His instructions, we can often avoid unnecessary harm. For there are always repercussions for bad behavior, even behavior that we think to be safe and not such a big deal. What are we supposed to do when we keep avoiding the warning labels that God places on issues that are both moral and life sustaining? Perhaps we 1-800-344-8797

should be asking ourselves why we continue to do the same things repeatedly expecting different results? I’ve been told that this is the definition of insanity, so what does this say about us?

Bad choices bring consequences When we’ve become so jaded by our behavior that we’re not concerned about the chaos around us, something is amiss. Our hope and prayer should be that we become acutely aware of our bad choices, because when we do, we’re more likely to stop.

Awareness is key in eliminating destructive behavior, even those things that we don’t consider to be so bad. I do think many of us make these types of choices when we’re stressed, tired or perhaps when we’re depressed or anxious. Whether it’s fast food, unhealthy relationships or risky behavior, it all adds up to consequences that we would rather not face.

Donna Kafer, TriVita’s chaplain, has served as chaplain to the Arizona State Legislature for 16 years. In addition, Donna is a motivational speaker and author. She has written two books, and now has a third book in progress.

Just as we observe the warning labels on products that we use, let’s also remember to pay attention to the detailed instructions that our Father in heaven has provided for us and continue with caution. For by hiding His instructions in our hearts and by placing them securely in our minds, we will be safeguarding our very lives.

February 2014 l 29

ASK DOCTOR CONARD

Q: Can B-12 lower the risk of mental decline?

By Scott Conard, M.D.

A:

Scott Conard, M.D., DABFM, FAAFP, has more than 20 years of successful clinical practice, research and leadership experience.

Through his Texasbased practice and books he’s authored, he empowers people to take control of their health.

According to yet another study, there is indeed a link between B-12 and staying mentally sharp. This particular study, published in the journal Neurology, concluded that people who get plenty of Vitamin B-12 have a significantly lower risk of developing a brain disorder that involves memory loss, confusion and other serious symptoms of mental decline. The researchers, from the Karolinska Institute in Sweden, wrote a conclusion with which I heartily agree: this study provides even more strong evidence about B-12’s role in helping to protect against memory loss.

Here are the details: blood samples were taken from 271 people from Finland who were involved in a CAIDE study (it translates as Cardiovascular Risk Factors, Aging and Dementia). They ranged in age between 65 and 79, and none had any symptoms of mental decline when the study began seven years ago.

During those seven years, 17 of the study participants developed clinically-diagnosed mental decline. Significantly, the scientists found that no matter what the age, gender, body mass or blood pressure of all the people involved, it was their levels of B-12 that had a direct link with lowering their risk of problems with mental function.

Be good to your brain: B-12 Of course, as an advocate of B-12 for good health, I’m thrilled to see medical science offering more evidence of what a powerhouse this vitamin is. The clinical support for maintaining high levels of B-12 has been steadily building over the past several years.

I encourage my patients to supplement with a sublingual form of Vitamin B-12 to ensure maximum absorption. Why? Because we know that as we age, our bodies are less able to absorb all the B-12 we need from food. So even if you give yourself all the healthy advantages of smart eating, you could be suffering a B-12 deficiency. But here’s something we didn’t know until fairly recently: even young people aren’t immune to this absorption problem.

A study published in the American Journal of Clinical Nutrition looked at B-12 blood levels among participants in three age groups: 65 and over, 50-64, and 26-49. They all had approximately the same levels of B-12 deficiency. That’s right: people as young as 26 turned out to be as B-12 deficient as some people over 65!

Over the last few years, other studies have shown that B-12 deficiencies are associated with a range of health problems. I hope this latest research gives you more reason to start (or stay with) your B-12 regimen.

This article is intended for educational purposes only.

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Fascinating facts for February 1976

The first year February was officially designated Black History Month by a U.S. President (Gerald Ford).

This year’s Black History Month theme is “Civil Rights,” marking the 50th anniversary of the 1964 Civil Rights Act.

11 The day in February of 1731 George Washington was born—according to the Julian calendar. The colonies switched to the Gregorian calendar in 1752, making Washington’s birthday February 22, 1732.

6 weeks Additional weeks of winter we can look forward to if the groundhog saw his shadow on Groundhog Day. Groundhog Day began in the 1800s in America; it was originally a German tradition called Candlemas Day.

100,000

The number of times your heart beats each day. That works out to about 35 million times each year and 2.5 billion times in the average lifetime.

1.9 billion

Estimated amount of money spent on flowers for Valentine’s Day. About 64 percent of those purchases are made by men. Estimated candy sales hover around $1.6 billion.

6 hours Amount of time we’d lose each year without leap years. The next leap year is 2016. Years that are divisible by 4 are leap years—unless they are also divisible by 100. But if a year is divisible by 400, it is also a leap year. Confusing? Yes, it is.

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February 2014 l 31

“ D”-fend your health with Vitamin D Why it’s so necessary

V

itamin D is no longer considered just a “bone vitamin.” Now, thanks to extensive research and numerous clinical studies, we know that nearly every area of the body can benefit from Vitamin D. That’s why so many doctors are recommending much higher amounts of Vitamin D for better health. Without optimal levels of Vitamin D, your body is more susceptible to many different disorders, from heart disease, Alzheimers and dementia to weak, brittle bones and diabetes. Another remarkable fact: Even if you have normal blood sugar, Vitamin D deficiency makes you 91 percent more likely to progress to insulin resistance or “pre-diabetes,” and it more than doubles your risk of progressing to Type 2 diabetes.

Vitamin D deficiency is a global epidemic. Approximately 1 billion people don’t have adequate Vitamin D levels, and 64 percent of Americans lack enough Vitamin D to avoid many health conditions.

32 l VITAJOURNAL

So, assessing your own Vitamin D status is clearly very important. Thankfully, achieving an optimal level of Vitamin D is easy, inexpensive and helps protect against a wide range of diseases.

We can make some Vitamin D in our bodies, but most of us require additional amounts from diet, the sun, or from supplements to maintain adequate levels.

Once Vitamin D has been ingested through food or produced in the skin, the liver and kidneys convert it to the active form: Vitamin D3.

Virtually every tissue type in the body has receptors for Vitamin D, which means all tissues need large amounts of this vitamin for adequate functioning.

Higher Vitamin D dosage may be necessary to support heart muscle, brain cells, fat tissue and more.

light is then converted to Vitamin D. During the summer, you are more likely to receive adequate amounts of sunlight and Vitamin D. However, sun avoidance, use of sunblock or the latitude you live in can all contribute to Vitamin D deficiency.

Winter Vitamin D needs In the winter, however, when little time is spent in the sunlight, it’s even more necessary to depend on food or supplements for adequate Vitamin D. Food sources of Vitamin D include liver, beef, eggs, milk, cheese, salmon, tuna and sardines. However, it may be difficult to get adequate amounts of Vitamin D through food alone, and you may want to consider Vitamin D supplementation.

This article is intended for educational purposes only.

Insufficient sun exposure Sunlight is one of the main sources of Vitamin D. The glands of your skin secrete a steroid onto the skin surface, which allows some ultraviolet waves of light to be absorbed. This ultraviolet TriVita.com

FAMILY MATTERS

Are today’s children less fit than their parents?

Around the world, the answer is “yes.”

A

major study has unveiled a startling trend: Many children do not run as far or as fast as their parents did when they were kids. The study findings were presented at the American Heart Association’s 2013 annual meeting in Dallas, TX, by lead author Dr. Grant Tomkinson of the University of South Australia’s School of Health Sciences.

The international study concludes that today’s kids are about 15 percent less aerobically fit than their parents were at the same age. The US statistics are no better: Kids’ cardiovascular endurance has fallen by around 6 percent per decade between 1970 and 2000. There were few differences in results between

boys and girls, older and younger children or among regions.

Dr. Tomkinson warns that if young people are unfit now, then they are more likely to develop serious health conditions like heart disease later in life. What is causing this serious decline? According to Dr. Tomkinson, the primary culprits are rising levels of obesity and body fat. “In fact,” says Dr. Tomkinson, “about 30 to 60 percent of the decline in endurance running performance can be explained by increases in fat mass.”

Essential cardiovascular fitness These trends could be reversed by performing cardiovascular exercise.

Fitness experts recommend that

kids should be exercising at least 60 minutes a day, especially with cycling, swimming or running, because these activities use the big muscles in the body. Dr. Tomkinson agrees, adding, “The most important type of fitness for good health revolves around cardiovascular fitness. That means exercising vigorously for a long time, like running multiple laps around the oval track.”

Another 2013 study in BMC Medicine suggests that children should be active for at least 80 minutes a day. A quarter of that time should involve vigorous exercise to protect children from future cardiovascular problems.

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February 2014 l 33

TriVita's 10 Foundational Values

Director of Publications Pam Molenda Creative Director Craig Hedges

Providing you with the health products you need to achieve greater wellness is a tremendous responsibility—it’s one we take very seriously.

That’s why we developed, and rigorously follow, a strict adherence to a code of quality, integrity and innovation. It’s called our 10 Foundational Values and it means you’re assured of getting the best product experience in 10 indispensable ways:

1. Scientifically Validated Formulas

Production Manager Roger Barger Senior Designer Karin Burklein Graphic Designers James Metcalf, Cheryl Earl Editorial Assistant Ginny Schoonaert Feature Writers Cheryl Romano, Heather Giedt, Steve Solomon

Our medical board uses their extensive health and nutrition knowledge to review proprietary TriVita supplements based on the latest scientific research and the health and wellness concerns of our Members.

Contributing Writers Michael Ellison, Founder of TriVita Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Scott Conard, M.D. Samuel Grief, M.D. Eric Grief, M.D. Tammy Pon, M.D. Esmeralda Garcia, TriVita Formulation Scientist Jolene Goring, Wellness Center Director of Fitness

2. Unique Delivery Systems

Unlike other supplements that can be difficult to absorb, TriVita supplements are developed for maximum absorption and effect.

3. Controlled Laboratory Studies

Signature products from TriVita undergo medical studies and trials at accredited universities and medical centers to ensure their effectiveness.

4. Purest Natural Ingredients

TriVita uses the highest-quality essential nutrients available to create effective, bodyfriendly formulas without mood altering stimulants or harmful chemicals.

5. Pharmaceutical-Grade Quality

We voluntarily adhere to the strict manufacturing guidelines of the Good Manufacturing Practices (GMP).

6. Third-Party Testing and Certification

In addition to our own quality control, we commission third-party testing and research to guarantee that our products are full potency and meet all regulatory standards.

7. Quality-Controlled Packaging and Production

Safety is a top priority in our packaging and manufacturing; we inspect each product at least 10 times and use two safety seals per package on all ingestible products to guarantee safety, freshness and product potency.

8. Dedicated to Product Innovation

TriVita’s commitment to science is a driving force behind our superior quality products, from formulation to production. We put the utmost care into creating products that deliver positive and lifelong wellness experiences for our Members.

9. Medical Advisory Board

TriVita’s advisory panel of Board Certified physicians provide us with the latest information on scientific developments and testing methods.

The VitaJournal is published by TriVita, Inc., 16100 N. Greenway Hayden Loop, Suite 950, Scottsdale, AZ 85260, Printed in the USA, ©2014 TriVita, Inc. All rights reserved. The VitaJournal welcomes Member questions, photographs and testimonials. All submitted materials become the property of TriVita, Inc. and may be edited for publication. Submissions should be directed to: Story@TriVita.com. SUBSCRIPTIONS: Subscription to the monthly VitaJournal is FREE to active TriVita Members. Subscription to TriVita’s Wellness Report (delivered to your email address) is also FREE to TriVita Members. If you would like to receive this informative Wellness Report, call 1-800-344-8797 and give a Wellness Consultant a valid email address. The VitaJournal is distributed for information purposes only and does not constitute professional or medical advice. Prices in this publication are current as of the date of printing and do not include local GST, shipping and handling charges. Best Price Club pricing featured in red is only available to those who have one or more products on Auto-Delivery. Opinions expressed by authors are not necessarily those of the publisher. The VitaJournal may be reproduced only by TriVita Members. Other reproductions, in whole or in part, are prohibited without the express permission of the publisher.

For Questions: 1-877-850-2968

The information in this VitaJournal may contain errors or inaccuracies. We reserve the right to change prices, selections, update information and limit quantities without prior notice. Experience Wellness is a registered trademark of TriVita Inc. Children, women who are pregnant or nursing, and all individuals allergic to any foods or ingredients should consult their healthcare provider before using any product. To report a serious adverse event or obtain product information, contact 1-800-344-8797.

These products are not intended to diagnose, treat, cure or prevent any disease.

10. Complete Customer

Satisfaction Guarantee

We promise to provide the best customer experience possible and offer a 60-Day Money Back Guarantee on all of our products.

34 l VITAJOURNAL

Our Wellness Consultants are here Monday through Friday 8 a.m. to 10 p.m., EST. Saturday from 10 a.m. to 7 p.m., EST. The CARE Center is closed on Sunday. Order online 7 days a week at TriVita.com Follow us on:

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TriVita’s state-of-the-art Wellness Center shows the way to better health!

FREE physician-supervised weight management consultation Call today about the Weight Management Program (WMP) at TriVita’s Wellness Center. From this fully licensed medical facility, you’ll get all this… FREE!: • A FREE weight management consultation • A FREE, personalized nutrition plan • FREE weight loss supplement recommendations… … And all in a program supervised by Harolyn Gilles, M.D., our board-certified Wellness Center Physician.

Call now, and find out about additional options available to help you lose weight your way.

Call 1-888-669-5036 (480-337-4148 in Scottsdale, Arizona)

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(To order or ask questions about TriVita products, call 1-800-344-8797.)

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Join the Club! Simply call us toll-free at 1-800-344-8797 to set up one or more products you want delivered automatically to your door each month and we’ll take care of the rest. It’s that easy!* To learn more, visit TriVita.com/BestPriceClub. *Best Price Club pricing is only available to those who have one or more products on auto-delivery.

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February 2014 l 35

TriVita, #412-44550 South Sumas Rd. Chilliwack, BC V2R 5M3 Canada SOURCE CODE

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