FEB R U A RY 2018
herbal help page
The power of plants Thyroid essentials Heart Health Contest
25 Reduce hypertension
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February 2018 vol. 14 no. 2
13 heart health contest feature
Share your plans to boost cardiovascular health, and you might win a basket of heart-healthy products.
8 Health Pulse
Group exercise reduces stress • French maritime pine bark for joints • Linoleic acid may reduce inflammation • More
Strategies to get you moving.
18 The Goods
20 Supplement Spotlight
Magnesium for mood, heart health, and more.
22 Sports Nutrition
Plant-based protein builds muscle and lowers disease risk.
25 Everyday Remedies
Discover natural ways to combat high blood pressure.
26 Healthy Glow
Get the benefits of spa-style facial masks without the price tag.
29 Natural Healing
The best supplements to support thyroid function. Cover: Hawthorn berries
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes February 2018
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from the editor ’s desk
Heart Health February is American Heart Month, a reminder that having a strong ticker is the leading cause of vitality! (But also a caution that heart disease remains the leading cause of death.) While this issue of remedies includes plenty of well-researched material that can help improve your cardiovascular health, it’s also true that some of the best advice we can offer comes from our readers. That’s why our annual Heart Health Contest is a highlight of the year (page 13). We hope you’ll be inspired to share your strategies for improving your cardiovascular condition. Winners will each receive a basket of heart-healthy natural products, and we’ll publish some responses in an upcoming issue. I’m not eligible for the contest, of course, but here’s my plan. I’ve always been an exerciser, but it can be tough to get out on the roads and trails this time of year in New England. So I’ve been running more often on a treadmill this winter. It’s not as exhilarating as a dash through the woods, but it does carry a much lower risk of falling. Even my exercise companion was sliding around on the icy walk this morning when we ventured out, and she has four legs! I keep taking my daily dose of fish oil, drinking kefir, and loading up on fruit and vegetables. Those are commonsense practices that don’t take much work. Exercising requires a little more planning in winter—and time to drive to the gym—but I’m betting that my heart will thank me for the effort.
Chief Content Officer and Strategist Lynn Tryba Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Graphic Designer Ronna Rajaniemi Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service firstname.lastname@example.org Client Services Director—Retail Judy Gagne 800-677-8847 x128 Client Services Director—Advertising and Digital Ashley Dunk 800-677-8847 x190 Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Managers Kim Willard Founder and Chief Executive Officer T. James Connell
EDITORIAL ADVISORY BOARD Jeffrey Blumberg, PhD, FASN, FACN, CNS, professor, Friedman School of Nutrition Science and Policy and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation; Amber Lynn Vitse, CN, is certified in Integrative Nutrition, a fusion bodyworker, and an Ayurvedic practitioner, and writes on health issues. remedies is published monthly by Taste for Life, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher.
Creative and Sales Offices: 149 Emerald Street, Suite O, Keene NH 03431 603-283-0034 Printed in the US on partially recycled paper.
Rich Wallace, editor
The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
Products advertised or mentioned in this magazine may not be available in all locations. 6 remedies
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HEART HEART The American Heart Association knows that hearts adore omega-3s.1 We do too. That’s why Nordic Naturals loves your heart with the freshest and purest omega-3 fish oils. Only top-quality ingredients. Always non-GMO. Every batch guaranteed by The American Heart Association knows that hearts adore omega-3s.1 We do too. third-party testing. With products tailored to personal needs and developed with That’s why Nordic Naturals loves your heart with the freshest and purest omega-3 every taste and preference in mind, trust your heart to the #1 fish oil brand in the U.S.† fish oils. Only top-quality ingredients. Always non-GMO. Every batch guaranteed by 1 Circulation. March 13, 2017 The American Heart Association does not endorse Nordic Naturals products or brand. † Based on SPINS scan data third-party testing. With products tailored to personal needs and developed with
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group exercise may be best for stress relief Working out in a group provides significantly more stress relief than going it alone, according to a new study. Researchers found improved quality of life and about a 25 percent stress reduction from group exercise, but determined that individual exercisers did not experience much relief. “The communal benefits of coming together with friends and colleagues, and doing something difficult, while encouraging one another, pays dividends beyond exercising alone,” said lead researcher Dayna Yorks, DO. Her group tested 69 medical students, who tend toward high levels of stress and self-reported low quality of life. The students self-selected into a 12-week exercise program, either in a group or alone. Every four weeks, they self-rated their perceived levels of mental, physical, and emotional stress and quality of life. At the end of the trial, the group exercisers showed significant improvements in all categories. In contrast, the individual exercisers (who worked out twice as long, on average) reported gains only in their mental quality of life. “Group Exercise Improves Quality of Life, Reduces Stress Far More than Individual Workouts,” American Osteopathic Association, 10/30/17
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see better with tea?
A cup of hot tea may help protect your vision. A new study found significantly lower rates of glaucoma among daily tea drinkers. Glaucoma causes a buildup of fluid in the eye, causing pressure that damages the optic nerve. It is a leading cause of blindness. “Interestingly, it was only hot, caffeinated tea that was associated with a lower glaucoma risk,” said UCLA researcher Anne Coleman, MD, PhD. Decaffeinated hot tea, regular or decaf coffee, and iced tea did not have the same effect. “Could a Hot Cup of Tea Preserve Your Vision?” https://MedlinePlus.gov, 12/15/17 l “Drinking Hot Tea Every Day Linked to Lower Glaucoma Risk,” BMJ, 12/14/17
did you know?
Drinking coffee or herbal tea may protect the liver from hardening due to scar tissue (also known as fibrosis). In a study of more than 2,400 people, those who drank herbal tea or three or more cups of coffee per day had healthier livers compared to those who did not drink herbal tea or who drank less coffee. “Coffee and Herbal Tea: Good for Your Liver?” Tufts University Health & Nutrition Letter, 9/17
extract may boost joint health
An extract of French maritime pine bark may provide joint health benefits, according to new research. Patients with severe osteoarthritis of the knee were given 200 milligrams per day of the supplement (known as Pycnogenol) or a placebo for three weeks prior to surgery. The surgery found higher levels of polyphenols in the synovial fluid of the Pycnogenol group. “This is the first evidence that polyphenols distribute into the synovial fluid of patients with osteoarthritis,” wrote the authors, who concluded that the findings support previous studies on the reported joint benefits of the supplement. “Distribution of Constituents and Metabolites of Maritime Pine Bark Extract (Pycnogenol) into Serum, Blood Cells, and Synovial Fluid of Patients with Severe Osteoarthritis” by M. Mulek, et al., Nutrients, 4/17
myth-busting joint pain
It’s common wisdom that joints tend to ache more in rainy weather. But that wisdom appears to be faulty. “No matter how we analyzed it, we didn’t see a relationship,” said Anupam Jena, MD, a professor at Harvard Medical School. His team looked at data from more than 1.5 million older adults and found no connection between joint pain and rainy weather. But Dr. Jena did not rule a possible link between “extreme weather”—very cold or very hot—and increased joint pain. “Rain May Not Cause Achy Joints After All,” https://MedlinePlus.gov, 12/14/1
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omega 6s may lower inflammation, not raise it
A new study from Finland refutes the long-held belief that omega-6 fatty acids cause low-grade inflammation. In fact, higher blood levels of the O6 linoleic acid appear to lower the amounts of C-reactive protein (CRP) in the blood. CRP is an important marker of inflammation. CRP levels were measured in more than 1,200 men ages 42 to 60. Researchers linked higher levels of linoleic acid with lower levels of CRP. Other O6 fatty acids did not appear to have any effect on CRP levels. Low-grade inflammation is a risk factor for heart disease, Type 2 diabetes, and other chronic diseases. Dietary linoleic acid comes primarily from vegetable oils, plant-based spreads, nuts, and seeds. “Are Omega-6 Fats Inflammatory? Perhaps Not, Suggests Study” by Tim Cutcliffe, www.NutraIngredients-USA, 11/17 l “New Study Backs Up Earlier Findings—Omega-6 Fatty Acids Do Not Promote Low-Grade Inflammation,” University of Eastern Finland, 11/13/17
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supplements may deter Alzheimer’s
A new theory says that maintaining a healthy blood/brain barrier may help deter Alzheimer’s disease. The toxic protein beta-amyloid has been faulted for causing tangles that kill brain cells. Massachusetts General Hospital researchers believe, however, that beta-amyloid is an important part of the body’s immune system, but that it is abnormally deposited in the brain when it detects and traps bacteria, fungi, and other infectious agents that have crossed a leaky blood/brain barrier. The trapped particles then trigger the development of protein tangles that harm brain cells. The blood/brain barrier is a tight web of cells designed to separate the brain from the blood supply, thereby protecting the brain from microbes and toxins. In a recent issue of Mind, Mood & Memory, researcher Rudolph Tanzi, PhD, identified several nutritional supplements for lowering inflammation and maintaining the blood-brain barrier. They are omega-3 fatty acids (vegan DHA and EPA); vitamin B12; vitamin D3; and niagen (a form of vitamin B3). “New Theory on Alzheimer’s Disease Prevention Focuses on Battling Brain Infection,” Mind, Mood & Memory, Massachusetts General Hospital, 8/17
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2018 Heart Health Contest
The Power of Knowledge
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February is American Heart Month, the perfect time to refocus on diet, exercise, nutritional supplements, and stress reduction— proven elements for maintaining a healthy ticker. What are you doing (or planning to do) this month and beyond to take care of your heart? Let us know your strategy and you could win a basket of these heart-healthy products in our annual Heart Health Contest. Just fill out the entry form and tell us about your heart-healthy goals. We’ll choose two winners, and each will receive a gift basket filled with these wonderful products. Be as straightforward or as creative as you like when telling us about your plans.
Best of luck!
(We regret that we will be unable to return submissions, so you might want to keep a copy for yourself.) Clip and mail
Enter to Win
Share your 2018 Heart Health goals below. (please print) YOUR NAME STREET ADDRESS CITY
PHONE (WITH AREA CODE) EMAIL ADDRESS NAME OF STORE THAT GIVES YOU remedies CITY & STATE WHERE STORE IS LOCATED
YOUR HEART-HEALTHY GOALS FOR 2018 1
Learn about the products you could win! Europharma Terry Naturally Clinical OPC French Grape Seed Extract provides high-absorption, high-antioxidant support for the cardiovascular and immune systems. Wakunaga Kyolic Total Heart Health Formula 108 combines aged garlic extract, B vitamins, and L-arginine to support healthy cholesterol, blood pressure, and circulation. Mushroom Wisdom Super Cordyceps supports healthy cardiovascular function and is backed by more than 25 years of mushroom research. Natural Factors SeaRich Omega-3 provides 750 milligrams (mg) of hearthealthy EPA and 500 mg of DHA in a lemon-meringue-flavored liquid. Nordic Naturals Ultimate Omega provides 640 mg of omega-3 fatty acids from purified deep-sea fish oil per softgel. NOW Krill & CoQ10 Softgels combine two of today’s most effective nutrients to support healthy cardiovascular function. Redd Remedies Heart Strong helps your heart maintain its health and energy with a balance of magnesium, CoQ10, and Asian ginseng.
RidgeCrest Herbals Blood Pressure Formula is a traditional Chinese herbal blend to provide support for circulatory health.
Mail to: Heart Health Contest 2018, remedies, 149 Emerald Street, Suite O, Keene, NH 03431, or fax your entry to 603-283-0141. This information will never be shared or sold.
All entries must be postmarked no later than 2/28/18. 14 remedies
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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pump it up your heart will thank you
The heart is a curious thing: Proverbial home of our affections and a nonstop, blood-pumping, life-affirming machine. At least that’s the plan, nonstop pumping from here to eternity. But what if you’ve been derelict in taking care of the old ticker? You can’t just jump up and run a 5K. A heart-healthy exercise regimen requires that you work your way up slowly. Here’s how to get started.
Balance your aerobic exercise with weight training a couple of times a week. Start with easy goals and progress slowly. Be mindful of any lingering injuries as you ramp up your routine.
First Things First
Variety Is Key
Consult your healthcare professional before beginning any exercise program. He or she can help you design an appropriate workout schedule based on your weight, body mass index (BMI), and fitness level. That plan should be one that you’ll be able to stick to and that will help you achieve your goals. Federal guidelines advise at least 150 minutes weekly of moderate aerobic activity or 75 minutes weekly of more intense work. You can also try a mix of moderate and intense workouts. In fact, recent research has suggested that alternating high-intensity workouts with more moderate, endurance-style sessions may be the most effective strategy.
Build movement, exercise, and activity into your daily routine. The world outside your door offers opportunities for walking, running, or cycling. A nearby YMCA, recreation center, or professional gym will provide treadmills, exercise bikes, and other machines for aerobic exercise as well as weights and other training options. Many gyms offer exercise classes such as aerobics, speed cycling, yoga, and Pilates, and staff members can help you navigate weight training. Trying different workout options will not only increase your fitness level, but also it can stave off boredom. So be prepared to shake things up: Bike one day,
jog the next. Alternate days of intense work with easier days: a 30-minute walk is a great form of low-impact exercise. Walking lets your muscles recover from harder work while keeping your activity level high.
Write it down. Having a written plan will help you stay on track, so you can keep tabs, stay encouraged, and see results. Recording your workouts after you’ve completed them provides an ongoing source of motivation. Kind of a techie? There are fitness-tracking apps galore. Get in gear. Or at least get your gear together. Well-fitting athletic shoes are essential, and smart-looking workout apparel can help add a sense of purpose. Your decision to get in shape is a good one. Now go out and make it happen! —Dave Clarke
“10 Tips for Exercising Safely,” HEALTHbeat, Harvard Medical School l “Can High-Intensity Exercise Help Me Lose Weight?” by Gretchen Reynolds, New York Times, 5/11/16 l “Exercise for a Healthy Heart,” www.WebMD.com, 2017 l “Fitness Program: 5 Steps to Get Started,” www.MayoClinic.org
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On Your Mark . . . • Start slowly. Ten minutes of daily exercise might be right at first. Build gradually to 30 minutes or more. • Break it up if necessary. Recent studies have shown that three 10-minute sessions throughout the day can be just as effective as a single half-hour session. • Be creative. Walking is fantastic, indoors or out. Try biking, rowing, even ballroom dancing to work up a sweat. • Pay attention to your body. Soreness is one thing, pain is another. Seek treatment if you overdo it.
consider this Wakunaga of America’s Kyolic Total Heart Health contains aged garlic extract, vitamins B6 and B12, folic acid, and L-arginine to support cholesterol, blood pressure, and circulation for total heart health.
Nordic Naturals loves your heart with the freshest and purest Omega-3 Fish Oils using only top quality ingredients—always nonGMO—and every batch is guaranteed by third-party testing.
Research on the effects of cordyceps has come up with many exciting results for cardiovascular health. Mushroom Wisdom’s Super Cordyceps is backed by over 25 years of mushroom research.
Natural Factors SeaRich Omega 3 is made using the freshest, highest quality omega-3 fish oil, in great tasting, easily absorbed triglyceride form, to support brain function and cardiovascular health.
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Oreganol P73 from North American Herb & Spice is the true wild oregano oil P73, a blend of edible species of wild oregano grown on natural, mineral-rich soil and extracted without chemicals or alcohol. www.NorthAmericanHerbandSpice.com
Ridgecrest Herbals Thyroid Thrive addresses the entire endocrine system, providing your body with the nutritional tools it needs to help the thyroid function effectively. www.RCHerbals.com
Stay sharp and focused with NOW Brain Attention from NOW Foods, a chewable cognitive support supplement that can help maintain healthy brain functions in children and adults.
Whole Earth & Sea Super Mushroom from Natural Factors combines six organic mushrooms, Wellmune beta glucan, and nutrientdense Farm Fresh Factors to provide immune and energy support.
Regulation of blood pressure is monitored through a “negative feedback loop.” Michael’s Blood Pressure Factors supports this system in three areas: Cardiovascular system, nervous system, and fluid balance.
Boiron’s Oscillococcinum temporarily relieves flu-like symptoms such as body aches, headache, fever, chills, and fatigue. Oscillococcinum works best when taken at the first sign of symptoms.
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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miraculous magnesium this humble mineral boosts mood, and more Magnesium is crucial to many of the body’s most important functions— it keeps blood pressure in the normal range, bones strong, and heart rate stable. Magnesium helps keep inflammation in check, which can help stave off major health conditions like heart disease, diabetes, osteoporosis, and even some cancers. It also plays an important role in modulating brain biochemistry, including pathways associated with depression. Help for Depression
Many studies point to a strong link between serum magnesium levels and symptoms of depression across a wide swath of the population. A 2016 study found that patients who had suffered strokes and had low serum magnesium levels at admission had an increased risk of poststroke depression (PSD), a psychiatric condition that can lead to poor outcomes. A study from 2017 found that supplementation with 500 milligrams (mg) of magnesium oxide daily for at least eight weeks led to significant improvements in patients with depression. A similar study involving supplementation with 248 mg of elemental magnesium daily for six weeks 20 remedies
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found that symptoms of mild-to-moderate depression, as well as generalized anxiety disorder, were significantly improved in participants regardless of age, gender, or severity of depression. Some patients experienced relief after just two weeks of supplementation.
Magnesium appears to boost heart health. A recent meta-analysis of 40 studies with more than one million total participants determined that increasing dietary magnesium intake by just 100 mg per day was associated with a 22 percent decrease in the risk of heart failure, as well as a 7 percent reduction in the risk of stroke. Researchers in the Netherlands followed a cohort of participants for nine years, hoping to learn more about the connection between low blood serum magnesium levels and cardiac problems. They found that older men and women with the lowest levels were 36 percent more likely to die from coronary heart disease and more than 50 percent more likely to experience sudden cardiac death than those with moderate levels. A similar study followed middle-aged Finnish men for 25 years and found that those with lower serum magnesium levels had a higher risk of heart failure. Clinical studies have shown that people receiving 368 mg per day of magnesium via supplementation for three months experienced reductions in both systolic and diastolic blood pressure.
Research also points to a positive relationship between magnesium intake and bone mineral density (BMD). A reduction in BMD can be a problem for women as they age, as it increases their risk of osteoporosis. One study found that getting the Recommended Dietary Allowance of magnesium (320 mg/day) was positively linked with higher BMD. Magnesium supplements may interact with some medications, and they may be contraindicated for some health conditions. Always consult with your healthcare provider before adding any supplements to your diet. —Kelli Ann Wilson “Association Between Serum Magnesium Levels and Depression in Stroke Patients” by Y. Gu et al., Aging Dis, 12/1/16 l “Dietary Magnesium Intake and the Risk of Cardiovascular Disease, Type 2 Diabetes, and All-Cause Mortality . . .” by X. Fang et al., BMC Med, 12/8/16 l “Effect of Magnesium Supplementation on Depression Status in Depressed Patients with Magnesium Deficiency . . .” by A. Rajizadeh et al., Nutrition, 3/17 l “The Impact of Essential Fatty Acids, B Vitamins, Vitamin C, Magnesium, and Zinc Supplementation on Stress Levels in Women: A Systematic Review” by D. McCabe et al., JBI Database System Rev Implement Rep, 2/17 l “Magnesium,” www.WebMD.com, 7/12/16 l “Magnesium and Depression” by A. Serefoko et al., Magnes Res, 3/16 l “Role of Magnesium Supplementation in the Treatment of Depression: A Randomized Clinical Trial” by E.K. Tarleton et al., PLOS ONE, 6/27/17
Multiple studies have found links between magnesium intake and Type 2 diabetes. A meta-analysis of seven studies found that for each 100 mg of magnesium consumed per day there was a 15 percent decrease in the risk of developing the disease. Magnesium may also help boost insulin sensitivity. One study found that people with both low serum magnesium levels and prediabetes were helped by taking a liquid supplement containing 382 mg of magnesium daily. More than half of the participants taking the supplement achieved an improved glucose status.
Magnesium has been linked to several beneficial outcomes for women. Painful menstruation (dysmenorrhea) affects many women. Experts recommend a dose of about 360 mg per day to reduce cramps. Magnesium combined with vitamin B6 can reduce premenstrual stress. February 2018
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build muscle with plant protein You are what you eat, from your head down to your feet. And your feet might be standing near a plant that could end up on your plate. Plant protein has consumers rushing to buy legumes, quinoa, and soy products in a quest to be healthy and possibly live longer. According to market research, nearly 30 percent of Americans are trying to eat more plant protein because they believe it’s an affordable and sustainable food choice.
Harvard Medical School researchers found that substituting 3 percent of calories from animal protein with plant protein was linked to a 12 percent reduced risk of dying from heart disease and a 10 percent reduced risk of dying from any cause during a 32-year study period. “A well-planned plant-based diet . . . when you do it in a balanced way, lowers your risk for heart disease and obesity,” said Andy De Santis, a registered dietitian in Toronto. “Switching to a plantbased diet is better in the long term.” By “balanced,” De Santis and other health experts mean eating a wide array of plant-based foods— fruit and vegetables, nuts and seeds, and milk alternatives such as soy—rather than relying mostly on animal-based foods for protein. The Academy of Nutrition and Dietetics states that “appropriately planned vegetarian diets, including vegan,
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are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases” including Type 2 diabetes, certain cancers, and hypertension. Vegetarianism and veganism, while healthy, aren’t for everyone, De Santis said, so people who won’t forsake animal-based foods should consider the halfway point found in the Mediterranean diet. This emphasizes plant foods with sprinklings of dairy, seafood, and poultry. Plant proteins alone can provide enough essential and nonessential amino acids for the human diet. But, as the American Heart Association suggests, those who rely solely on plant protein need to vary plant sources and ensure that the caloric intake from those foods meets energy needs. “Even foods we don’t traditionally
think of as high protein—whole grains . . . and some vegetables—they’ll have good amounts of amino acids,” said Cara Harbstreet, a registered dietitian in Kansas City. Soy protein has been shown to be equal to proteins of animal origin, and can be a sole protein source if you choose. “Soy is always a good fallback,” Harbstreet said. “It’s now at a level where it’s reachable to consumers, with soy milk, yogurt, and tofu.”
The plant protein movement is expanding, with consumers looking beyond old favorites such as soy, nuts, and seeds to try new sources of protein. Vegan protein powder products are flying off the shelves. Pea protein powder offers as many as 15 grams of protein per scoop. And hemp protein powder contains
healthy omega-3 fatty acids. “There is the convenience factor with vegan protein powders,” Harbstreet said. “I would caution with foods from hemp and chia powders that they have a fatty-acid component so they might need refrigeration or they’ll have shorter shelf lives.” One more offshoot of the plant protein movement is pasta made from beans and lentils. Harbstreet said these pastas taste similar to traditional pasta, but their texture is different. “They can be a little gummier,” she said. A plant-based protein diet isn’t as exotic or as expensive as some might think. “It’s cheaper to buy lentils and tofu than it is cuts of meat,” De Santis said. “It’s affordable, ethical, and it produces better health outcomes. Plant protein is not going to go away.” —Albert McKeon
“Are Plant Proteins Complete Proteins?” by Janet Lee, Consumer Reports, 2/17 l “Association of Animal and Plant Protein Intake with All-Cause and Cause-Specific Mortality” by M. Song et al., JAMA Intern Med, 10/16 l Personal Communication: Andy De Santis, Cara Harbstreet, 2016 l “Position of the Academy of Nutrition and Dietetics: Vegetarian Diets” by V. Melina et al., J Acad Nutr Diet, 2016 l “Vegetarian Diets,” American Heart Association, 9/16
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e ve r y d a y r e m e d i e s
hypertension What is it? An excessive force of blood pumping against artery walls. It may lead to other health problems. What causes it? It may be linked to age, family history, excess weight, sedentary lifestyle, smoking, a high sodium diet, or stress.
Lifestyle: Maintain a healthy weight, reduce salt intake, exercise regularly, limit alcohol consumption, and drink 8 glasses of water daily.
Homeopathy: Argentum nitricum, Aurum metallicum, Calcarea carbonica, Lachesis, and Nux vomica.
coenzyme Q10 (CoQ10), vitamin D, green coffee extract, L-arginine, magnesium citrate, potassium, and omega-3 fatty acids.
Herbal therapy: Hawthorn, basil, cat’s claw, celery seed, cinnamon, cardamom, flaxseed, garlic, ginger, hibiscus, lavender, reishi mushroom, and yarrow.
Food: Follow the DASH diet (fresh fruit and vegetables, whole grains, low-fat dairy); eat antioxidant foods including bell peppers, blueberries, cherries, tomatoes, and squash; choose foods high in B vitamins like almonds, beans, and dark, leafy greens; opt for olive oil; avoid refined foods, red meat, and trans fats. “10 Herbs That May Help Lower High Blood Pressure,” www.Healthline.com l “High Blood Pressure (Hypertension),” www.MayoClinic.org l “High Blood Pressure,” University of Maryland Medical Center, www.umm.edu, 3/23/15
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natural facial masks get spa-fresh skin with these easy, DIY favorites
Your face is the first thing most people see, so you want it to make a good impression. Lack of sleep, stress, and poor eating habits can all contribute to a lackluster complexion. However, you don’t need to make a trip to the spa to get a healthy glow—facial masks are easy to make and often use ingredients you already have on hand. Here are some DIY skin fixes to try. Beauty basics
Always thoroughly wash and dry any bowls, whisks, and other tools you’ll be using. Make sure you gather the ingredients you need ahead of time, and always use exact measurements. If you swap out ingredients, the recipe might not work as well. When working with fresh produce or other perishable ingredients, be sure to use the mixture promptly—most masks can’t be stored for later use. Store any essential oils in dark or opaque glass bottles so their therapeutic qualities won’t be damaged by light exposure. Before applying a facial mask, be sure to remove any makeup and rinse skin thoroughly. It can also be helpful to exfoliate.
Know your skin type
The type of mask you need depends on the type of skin you have. Generally, skin types fall into one of four categories: oily, dry, normal, or combination. Oily skin is prone to breakouts and can appear shiny. Dry skin peels and flakes, and is disposed to redness. Normal skin looks healthy, being somewhat oilier during adolescence and then drying some with age. Combination skin is exactly what it sounds like: Aspects of both oily and dry skin are present, and the driest areas are usually the cheeks, neck, and the skin around the eyes and mouth. 26 remedies
Oily skin: Blend half of a medium-sized cucumber with one tablespoon of honey and enough kaolin clay to create a paste (start with a teaspoon and add more, as necessary). Apply the mixture to your face and leave it on for 20 minutes, then wipe clean with warm water and a washcloth. This mask is especially helpful for blemished skin. Kaolin is a fine-grain white clay that is used to reduce oil on skin. Dry skin: Combine one mashed banana with about a tablespoon of honey and mix until it forms a paste. Apply paste to face, wait 10 to 15 minutes, and rinse well. Honey moisturizes and softens dry skin, and also has healing properties. Normal or combination skin: Whisk together one egg yolk and three tablespoons of olive oil, then top with a squeeze of lemon juice. Spread the mixture on face, let sit for 20 minutes, and rinse with warm water. This mixture is similar to mayonnaise—egg yolks nourish skin while lemon juice reduces the damage caused by soaps. —Kelli Ann Wilson “5 Natural Face Mask Recipes” by Katie Wells, www.WellnessMama.com, 12/30/16 l “12 One-Ingredient Face Masks for Perfect Skin,” Carly Dolan, ed., www.Bembu.com l The Complete Guide to Natural Homemade Beauty Products & Treatments by Amelia Ruiz ($24.95, Robert Rose, 2016) l Spa by Andrew McCloud ($12.95, Chronicle Books, 2004)
l February 2018 12/22/17 8:12 AM
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The Better Vitamin C.
, Ester-C ® and The Better Vitamin C ® are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
REM_0218_AH_esterc.indd 1 1 TFL_0118_AH_esterc.indd
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thyroid in balance natural keys to a healthier thyroid gland
The importance of the thyroid gland should not be underestimated. This little butterfly-shaped gland nestled near the base of your throat pretty much rules your body. The thyroid serves as a thermostat for metabolism, so an underactive thyroid—a condition called hypothyroidism—slows the body down, while an overactive thyroid—hyperthyroidism—revs everything up. February 2018
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continued from page 29
Hypothyroidism—by far the more common form of thyroid problem—crops up more often in women with advancing age and in those with a family history of thyroid problems. Although men can also face thyroid trouble, women are much more likely to see their thyroids go haywire.
New Moms: Are You Just Tired . . . or Could It Be Thyroid Trouble? Thyroid problems are all too common in new mothers, yet many never get the right diagnosis. How so? The symptoms of hypothyroidism are easy to overlook or rationalize away (by both the woman and her doctor) since many signs of low thyroid function mimic the typical daily experience of women who’ve recently had a baby, such as • Fatigue • Depression • Constipation • Headache • Dry skin • Hair loss • Inability to lose weight
There’s quite the laundry list of potential symptoms with hypothyroidism: Fatigue, forgetfulness, depression, heavier periods, dry hair and skin, mood swings, weight gain, intolerance to cold, hoarse voice, and constipation. If you suspect a problem with your thyroid, ask your doctor for a blood test to assess your thyroid hormone levels. If your levels run low, thyroid hormones will likely be needed to make up the difference, but there are a few things you can do nutritionally to support a healthy thyroid. Several minerals play important roles in optimal thyroid function. First up is selenium, which, in the form selenium methionine, serves an essential role in converting thyroid hormone into its active form. In fact, there is no other place in the body with a higher concentration of selenium than the thyroid gland. Overall, comparing populations with differing selenium intakes reveals that those with adequate selenium intake experience fewer cases of hypothyroidism than those with too little of this mineral. In addition, selenium supplementation shows benefits for the thyroid condition of autoimmune thyroiditis and Graves’ disease. Experts recommend 200 micrograms (mcg) of selenium daily. You also can get this amount from a couple of Brazil nuts (by far, the best food source of the mineral). The mineral iodine serves as another essential ingredient for the body to create adequate amounts of thyroid hormone. The story with iodine can be a bit tricky; while a deficiency of this mineral ranks as a major risk factor for thyroid trouble, too much of it may aggravate the thyroid, leading to thyroid enlargement (called goiter), and worsen existing thyroid conditions. Certainly there’s no harm for anyone with thyroid concerns to include iodine-rich foods in the diet, such as seafood and seaweed (kelp and bladderwrack are great choices). But unless you’re tested as iodine-deficient, it’s not a good idea to supplement with this mineral without professional guidance. Zinc is another mineral that is essential to the thyroid hormone pathway, conversion, and production process. This mineral, taken along with selenium, could be beneficial for thyroid function in women with hypothyroidism. Taking 10 milligrams (mg) of zinc daily supports thyroid function, and it’s a good idea to add 1 or 2 mg of copper daily (to counteract zinc’s action of blocking copper absorption).
Minerals are not the only nutrients that can perk up a sluggish thyroid gland. Women who are at risk of developing hypothyroidism can benefit from supplements of vitamin A (25,000 IU daily), according to research conducted in premenopausal women. In addition, the amino acid L-carnitine shows promise for hypothyroid patients who continue to experience fatigue, despite taking prescribed thyroid replacement hormones. For such people, supplementing with 990 mg of L-carnitine twice daily perked up reported energy levels. —Victoria Dolby Toews, MPH
Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
“A Concise Review of Hashimoto Thyroiditis (HT) and the Importance of Iodine, Selenium, Vitamin D, and Gluten on the Autoimmunity and Dietary Management of HT Patients . . .” by M.I. Liontiris and E.E. Mazokopakis, Hell J Nucl Med, 2017 l “The Effect of Vitamin A Supplementation on Thyroid Function in Premenopausal Women” by M.A. Farhangi et al., 8/12; “Effects of Zinc and Selenium Supplementation on Thyroid Function in Overweight and Obese Hypothyroid Female Patients . . .” by S. Mahmoodianfard et al., J Am Coll Nutr, 2015 l “L-Carnitine Supplementation for the Management of Fatigue in Patients with Hypothyroidism on Levothyroxine Treatment . . .” by J.H. An et al., Endocr J, 10/29/16 l “Selenium and Thyroid Disease: From Pathophysiology to Treatment” by M. Ventura, et al., Int J Endocrinol, 2017 l “Selenium Supplementation Could Restore Euthyroidism in Subclinical Hypothyroid Patients with Autoimmune Thyroiditis” by I. Pirola et al., Endokrynol Pol, 2016
l February 2018
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Delicious Goodness from the Sea
SeaRich™ Omega-3 – an easier way to get your omega-3s SeaRich™ Omega-3 is made using the freshest and highest quality omega-3 fish oil. To create a truly delicious family of products, we have blended our fish oils with natural, non-GMO flavors, including monk fruit (a near-zero calorie sweetener). Available in delicious Lemon Meringue, Grapefruit Punch, and Coconut-Lime flavors — formulas that every member of the family can enjoy! Certifications from ISURA™, the International Verified Omega-3™ (IVO™) organization, and the International Fish Oil Standards™ (IFOS™) program guarantee that these sustainably harvested fish oils are of the highest quality.
12/21/17 9:01 AM
Take Oscillococcinum® at the first sign of flu-like symptoms and feel like yourself again.
reduces the duration and severity of ﬂu-like symptoms.*
©2018 Boiron USA.
Visit Oscillo.com for more information.
*These “Uses” have not been evaluated by the Food and Drug Administration.
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