FEB R U A RY 2019
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Benefits of fasting Longevity secrets Snoring relief
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February 2019 vol.15 no. 2
16 12 stretching the limits feature
Blue Zones may hold the key to living longer, healthier lives.
6 From the Editor’s Desk 8 Health Pulse
Ashwagandha boosts sports performance • Magnesium and vitamin D are linked • Chlorella enhances immune response • More
Learn about the benefits of intermittent fasting.
19 Everyday Remedies Tips to help you stop snoring.
20 Healthy Glow
Take good care of your teeth, naturally.
25 Herbal Healing
Aged garlic extract for heart health and more.
29 Sports Nutrition
Natural ways to fight fatigue and feel energized.
30 Supplement Spotlight
Get the latest on pre- and probiotics.
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes February 2019
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from the editor ’s desk
Zoning in An infinite number of factors determine how long we’ll live, ranging from diet to lifestyle to genetics to just plain luck. But people in certain populations tend to live longer than others. Patty Bovie delves into this phenomenon in “Stretching the Limits” (page 12). Her report on the remarkable lifespans of people living in “Blue Zones” offers sage advice for those of us who don’t even live within several time zones of the blue ones. For as long as I can remember, I’ve pictured my life on a spiraling trajectory: Each year circles around from January to December, climbing a bit higher on an upward path toward, well . . . the end. It’s a climb rather than a descent, which would seem like a good direction to go when you consider the widely accepted landing points for an afterlife. My trajectory line began quite a few decades ago, and by all reasonable estimates I should be past the midpoint. It would be way too late for a relocation to a Blue Zone to make a difference, but there’s no reason not to adopt some of the choices that seem to provide people in those zones with longer and healthier lives. Patty lists nine important behaviors for longer life based on research led by Dan Buettner. I do very well on a few of them, not so well on others. But in 2019 I’m trying harder to create a Blue Zone of my own.
Chief Content Officer and Strategist Lynn Tryba Contributing Editor Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Graphic Designer Ronna Rajaniemi Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service email@example.com 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 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager 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); ©2019 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 Rich Wallace, editor Printed in the US on partially recycled paper. 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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herb enhances strength, endurance Extracts of a popular Ayurvedic herb were found to enhance performance in recreational athletes. Participants received a daily 500 milligram extract of ashwagandha (Withania sominfera) or a placebo. All took part in a rigorous exercise program. The extract, made from the plant’s roots and leaves, “improves upper- and lower-body strength, supports a favorable distribution of body mass, and was well tolerated clinically in recreationally active men over a 12-week resistance training and supplementation period,” concluded the authors of the study. The men ranged in age from about 20 to 32. They were tested for body composition, muscular strength, power, and endurance before the trial began, then split into a supplement group and a placebo group. They maintained their normal eating patterns during the study and did not know whether they were receiving the extract or the placebo. “Effects of an aqueous extract of Withania somnifera on strength training adaptations and recovery” by T.N. Ziegnfuss et al., Nutrients, 11/18
algae may offer immune boost to athletes Athletes may benefit from a supplement containing chlorella, a type of freshwater algae. Chlorella pyrenoidosa was shown to enhance an important immune-system antibody in a group of women during a two-day period of intense training. The athletes received 6 grams of the algae per day, or a placebo, throughout the six-week study period. During the fourth week, all of the women participated in two days of more intense exercise. Those who took the algae saw enhanced immune responses during the intensified training and after. Athletes who undergo prolonged exercise are known to be at a higher risk for upper respiratory tract infections. The researchers concluded that chlorella supplementation might lower that risk. “Chlorella supplements may support immune function during intensive training” by Stephen Daniells, www.NutraIngredients-USA.com, 9/26/18 l “The effect of Chlorella pyrenoidosa supplementation on immune responses to 2 days of intensified training” by C. Chidley and G. Davison, Eur J Nutr, 10/18
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magnesium/D link uncovered A new study found an interesting effect of magnesium on vitamin D status: It raises it in people with low levels and lowers it in those who have too much. The research team set out to study the role of magnesium in cancer prevention. Over the course of the study, they also discovered the mineral’s regulating effect on vitamin D. “Magnesium deficiency shuts down the vitamin D synthesis and metabolism pathway,” said lead researcher Qi Dai, MD, PhD. He said ideal levels of the vitamin have been linked to a low risk for cardiovascular disease. Deficiencies of the vitamin may play a role in the development of colorectal cancer. “Vitamin D insufficiency has been recognized as a potential health problem on a fairly large scale in the US,” said coauthor Martha Shrubsole, PhD. “In addition to vitamin D, however, magnesium deficiency is an under-recognized issue. Up to 80 percent of people do not consume enough magnesium in a day to meet the recommended dietary allowance.” “Study shows magnesium optimizes vitamin D status,” Vanderbilt University Medical Center, 12/14/18
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massage eases arthritis pain Pain relief and better mobility were among the benefits of a weekly massage session for arthritis patients. Researchers said the practice offers a safe and effective complement to the management of knee osteoarthritis. Medications for osteoarthritis may cause “adverse side effects,” said researcher Adam Perlman, PhD, “raising the need for alternatives. This study demonstrates that massage has the potential to be one such option.” About 200 people with knee osteoarthritis were divided into three groups. One group received a weekly one-hour Swedish massage, a second group received a weekly light-touch treatment, and the third received no extra treatments. After eight weeks, massage was found to have improved pain, stiffness, and physical function, including how well patients could climb stairs, stand up, bend, walk, or get out of a car. “Study shows massage helps ease arthritis pain, improve mobility,” Duke University Medical Center, 12/13/18
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By Patty Bovie
stretching the limits what Blue Zones can teach us about longevity
In general, humans are living longer than they ever have. But in certain areas of the world, known as “Blue Zones,” clusters of people are stretching the limits of longevity. We’re not talking about people who are bound to wheelchairs or have traded time for quality of life. These are vibrant, healthy individuals who seem to have discovered the fountain of youth and are living past age 100. continued on page 15 12 remedies
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continued from page 12
The term Blue Zones was first used in the early 2000s by Michel Poulain, a Belgian demographer, and Gianni Pes, an Italian physician. Their research pinpointed the mountainous region of Sardinia as the place with the most male centenarians on record. Poulain and Pes used a blue pen to circle the location on a map, and the name Blue Zones was born. Intrigued by this age-defying population, explorer and National Geographic fellow Dan Buettner selected a team of epidemiologists, physicians, nutritionists, anthropologists, and demographers and set out on a global quest to identify other areas with above-average life expectancies. Buettner and his team interviewed hundreds of elders around the world who were defying the longevity odds to understand what they had in common.
2. Stop before you’re full. We often eat quickly, on
Nine keys to long life
5. Relax. Stress is part of life, but people who live in the
In addition to Sardinia, Buettner’s team identified four other locations that fell into the definition of Blue Zones: the island of Okinawa, Japan; the Greek island Ikaria; the Nicoya Peninsula in Costa Rica; and Loma Linda, California, home to a group of Seventh Day Adventists who live 10 years longer than the average American. While the lifestyles of these communities varied slightly, Buettner’s team documented nine life-extending behaviors they all shared.
1. Plant-based diet. The people in Blue Zones consume lots of fresh fruit, vegetables, and legumes. They rarely eat meat and fish and almost never drink cow’s milk. Ikarians enjoy goat’s milk, feta cheese, and coffee (which is rich in antioxidants). Okinawans eat tofu and brown rice. And Sardinians drink goat’s milk and eat up to 15 pounds of sheep’s cheese annually along with sourdough bread.
the run, and more than we need, which causes weight gain and all the issues that come with it. Okinawans follow Confucius’s mantra to stop eating when they are about 80 percent full. Others in the Blue Zones tend to eat their biggest meals at midday.
3. Imbibe. Except for the Adventists, most adults in the Blue Zones drink alcohol, usually wine, in moderation (one or two glasses a day) and frequently outlive nondrinkers.
4. Stay active. People in the Blue Zones don’t typically run marathons or lift weights. They move naturally in ways that don’t put their joints under stress. So try taking the dog for a walk. Mow your own lawn. Bike to work. The idea is to get moving and keep moving. Blue Zones often take time each day to escape it. Constant stress causes chronic inflammation, which leads to age-related diseases, so do what you can to de-stress.
6. Follow your heart. People who live the longest often have a deep sense of purpose—a reason for getting out of bed every morning—which may add up to seven years to a life.
7. Have faith. Most centenarians belong to a faith-based community. Attending services four times per month can add up to 14 years to your life expectancy. 8. Put loved ones first. Caring for children, committing to a life partner, and keeping aging parents nearby is something people in the Blue Zones have in common, which likely fuels their desire to live long and full lives. 9. Positive influences. Most centenarians surround themselves with people who support healthy behaviors and who encourage them to stay active, eat right, and enjoy life.
The good news Even though you may not live in a Blue Zone, you can potentially prolong your life by implementing behaviors from the people who do. Beyond good nutrition, the people who live the longest belong to communities, surround themselves with others who reinforce healthy behaviors, are physically active, are committed to those they love, and live life to the fullest, because they can. “Blue zones: Hot spots of longevity” by Jeanine Barone, www.BerkeleyWellness.com, 10/1/18 l “Eating to break 100: Longevity diet tips from the Blue Zones” by Eliza Barclay, www.NPR.org, 4/11/15 l “My dinner with longevity expert Dan Buettner (no kale required)” by Jeff Gordinier, www.NYtimes.com, 8/1/15 l “Power 9–Blue Zones” by Dan Buettner, www.BlueZones.com, 11/16
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the fast track intermittent fasting may boost your health
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Could it be that when it comes to disease prevention, less is more? Emerging science points toward evidence that fasting—intermittently depriving yourself of food in a prescribed manner—may ward off inflammation and help prevent some diseases, including certain cancers.
Head-to-Toe Health Researchers writing in the Journal of Mid-Life Health note that Indian women have used fasting therapeutically for thousands of years. Fasting, their studies showed, starved tumors of the blood supply they needed for growth. Studies indicate that additional benefits of fasting include improved reproductive features (in menstrual cyclicity, ovulation, and fertility) and metabolism. Pain and stiffness from rheumatoid arthritis improved when study participants employed fasting techniques for one to two weeks. Fasting also showed promise in improving cardiovascular health by lowering high blood pressure and reducing the cholesterol that can clog arteries and cause heart attacks. Not only do fasting people lose weight, but their arteries are less inflamed if they fast every other day or employ the 5:2 Fast Diet (which features five days of regular eating and two fasting days each week). With both techniques, fasting days provide about one fourth of a person’s normal caloric intake. Scientists think fasting mildly stresses cells. They surmise that on low-calorie days, the body is forced to deal with this mild stress, which strengthens the long-term ability to ward off disease.
We’re Programmed for Loss Your body is programmed to benefit from fasting. According to Francoise Wilhelmi de Toledo, MD, medical director of the Buchinger Wilhelmi Clinic in Germany, the propensity to deprive yourself of food occurs naturally. Dr. de Toledo contends that because food was often in short supply as humans evolved, our bodies have adapted. Throughout history, droughts and other harsh conditions produced food shortages that caused our ancestors to fast— often involuntarily—and our bodies eventually got the message.
Valter Longo, PhD, of the University of Southern California, argued in a 2014 study that three days of fasting can “reset” the immune system and trigger the production of new white blood cells, helping to ward off disease.
Fasting Techniques n Every-other-day fasting suggests that you eat normally on the first day, then limit yourself to 500 calories (for women) or 600 (for men) the next. Continue to alternate. With only 500 calories on your fasting day, it’s critical you make those 500 calories count, so choose food wisely. Opt for nutrient-rich foods, such as lean proteins and fresh produce. n Half-day fasting is essentially 12 hours on— when eating is permitted—and 12 hours off, when you fast. Beginning the fast in the evening makes the limited food intake much easier to tolerate since you’ll be dozing for about two-thirds of the period. Over time, you might find you can increase your fasting hours to 16 hours a day. Some research shows increased health benefits if you limit eating to eight hours per day. n 5:2 fasting has you eating normally for five days a week and restricting your intake to 500 calories on the other two days. As unappetizing as fasting may sound at first, you may soon find that less—food, that is—is indeed the key to a healthier life. Fasting is not recommended for people with diabetes, those who have eating disorders, women who are pregnant or breastfeeding, the elderly, or children. Always check with your medical professional before beginning any fasting regimen. —Dave Clarke
“5 safe ways to try a fasting diet (and why you’d even want to in the first place),” www.Prevention.com l “Fasting therapy for treating and preventing disease—current state of evidence” by A. Michalsen and C. Li, Forsch Komplementmed, 2013 l “Fasting triggers stem cell regeneration of damaged, old immune system” by Suzanne Wu, University of Southern California l “Intermittent fasting” by Laurel Leicht, www.WebMD.com l “Role of therapeutic fasting in women’s health: An overview” by M. Pradeep et al., J Midlife Health, 4-6/16
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e ve r y d a y r e m e d i e s
snoring What is it? A hoarse, rattling noise emitted while sleeping. What causes it? Tissues in the throat vibrate; mouth and throat anatomy, alcohol consumption, family history of snoring, obesity, and nasal congestion are risk factors.
Food: Broccoli, fish, honey, onions, soy milk, tea, red bell peppers, turmeric; avoid dairy products and large meals near bedtime.
Herbs: Fenugreek and goldenseal; effective essential oils including eucalyptus, peppermint, and spearmint.
Supplements: Bromelain, calcium, magnesium, melatonin, vitamins C and D3.
Lifestyle: Lose weight, quit smoking, avoid drinking alcohol or using sedatives before sleeping, sleep on your side
rather than on your back, work to control allergies and nasal congestion, raise the head of your bed, get adequate sleep (adults need at least seven hours of sleep per night).
“How to stop snoring with your diet: 6 foods to help you snore no more” by Lizette Borreli, www.MedicalDaily.com, 5/25/15 l “Snoring,” www.MayoClinic.org, 12/22/17 l “Stop snoring for good” by Kyra Oliver, https://DrAxe.com, 9/28/17 l “Vitamins and supplements as sleep aids” by Craig Schwimmer, https://SnoringCenter.com, 8/11/14
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a winning smile think beyond the usual toothpastes
Beneficial herbs, long used in traditional medicine, have made a comeback in modern oral care. Look for toothpastes and oral rinses with any of the following: n Peppermint, aloe vera, calendula, and tea tree oil all help relieve gum inflammation. n Thyme, goldenseal, and aloe act as antimicrobial agents. n The herbal product triphala inhibits biofilm formation and provides antioxidant activity that can protect gums. n Neem leaf can fight against plaque, bacteria, and gum disease. Activated charcoal is another toothpaste ingredient to consider. During a high-heat process, material such as coconut shells is turned into a form of carbon with a very porous surface. It can remove stains and acidic plaque from teeth and is also known to help freshen the breath. Also look for the natural sugar xylitol, which helps protect teeth against plaque. It has a sweet taste but does not promote decay. —remedies staff “Activated charcoal toothpaste . . .” www.AsktheDentist.com, 12/17/18 l “Activated charcoal: What dentists and the ADA say” by Elliot Friar and Dr. Hariawala, www.GetQuip.com, 12/24/17 l “Effect of Thymus vulgaris extract on streptococci and mutans streptococci . . .” by A. Al-Timimi and M. Al-Casey, J Bagh College Dentistry, 2012 l “Emerging trends of herbal care in dentistry” by G. Kumar et al., J Clin Diagn Res, 8/13 l “Is charcoal toothpaste safe to use?” by Lauren Hubbard and Alexandra Tunell, www.HarpersBazaar.com, 8/14/18
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nature’s healer aged garlic extract has it going on
Garlic, also known as the “stinking rose,” has a long-held reputation for its healing capacity, much of which is supported by science. This heart-healthy herb is known for being a fighter of high blood pressure, germs, cancer, inflammation, and more. From warding off everything from vampires to the plague, garlic appears to fend off anything that might threaten ill on the body. But its stench can be a hurdle. The skin and breath exude garlic’s metallic odor. Another challenge: Many of garlic’s key sulfurous constituents, such as allicin, are highly unstable and difficult to reliably capture and deliver in supplement form. Enter aged garlic. More than 840 peer-reviewed scientific studies about aged garlic extract (AGE) have been published. The product is made by slicing and storing organic garlic cloves in a liquid alcohol solution, then extracting and aging for up to 20 months. The aging process results in a truly odorless product. Even though allicin is not present, different compounds (including water-based sulfur compounds as well as nonsulfur constituents including allixin and saponins) offer health benefits. February 2019
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Immune health: Garlic—including AGE—offers antimicrobial and immune-stimulating activities that can help prevent or fight a range of infections as well as cancer. Healthy adults who took AGE daily for three months had less severe cold and flu symptoms, missed less school/work, and functioned better than people who took placebos. AGE also shows potential anticancer activity, particularly for gastric and colorectal tumors and cancers. Heart health: Garlic has a modest blood pressure- and cholesterol-lowering effect (albeit with mixed study results) for some people, as well as an overall cardiovascular tonic action—reducing inflammation in the blood-vessel lining. In a small, 12-week, double-blind trial of people with uncontrolled hypertension, 1.2 grams daily of aged garlic extract reduced mean blood pressure by 5 points on average. Some people responded better than others, with “responders” (29 of the 50 participants in the garlic group) ranging closer to an 11.5 drop in systolic and 6.3 drop in diastolic blood pressure compared to placebo. Inflammation: Fifty-one healthy, yet obese, adults recently took part in a double-blind, placebo-controlled, randomized trial. One group took 3.6 grams of AGE powder daily in divided doses and the other group took a placebo. At the end of the six-week study, two markers of inflammation were significantly lower in those taking AGE. 26 remedies
“Although the mechanism by which aged garlic employs its effect on obesity-induced inflammation is still not clear, the changes in inflammatory mediators that we found show that the consumption of AGE can produce an anti-inflammatory effect in adults with obesity,” said Susan Percival, one of the study’s authors. Blood sugar: Garlic has various benefits for blood sugar and metabolic health. In one study of people with metabolic syndrome, AGE increased levels of adiponectin, a hormone involved in regulating blood sugar. —remedies staff
“Aged garlic extract has potential suppressive effect on colorectal adenomas in humans” by S. Tanaka et al., 3/06; “Aged garlic extract modifies human immunity” by S.S. Percival, 2/16; “Garlic and heart disease” by R. Varshney and M.J. Budoff, 2/16, J Nutr l “Aged garlic extract improves adiponectin levels in subjects with metabolic syndrome: A double-blind, placebo-controlled, randomized, crossover study” by D. Gomez-Arbelaez et al., Mediators of Inflammation, 2013 l “Aged garlic extract supplementation modifies inflammation and immunity of adults with obesity: A randomized, double-blind, placebo-controlled clinical trial” by C. Xu et al., Elsevier, 6/27/17 l “Aged garlic extract supplemented with B vitamins, folic acid and L-arginine retards the progression of subclinical atherosclerosis: A randomized clinical trial” by M.J. Budoff et al., Prev Med, 8-9/09 l “Beneficial effects of aged garlic extract and coenzyme Q10 on vascular elasticity and endothelial function . . .” by V.N. Larijani et al., Nutrition, 1/13 l “Chemical and biological properties of S-1-Propenyl-l-cysteine in aged garlic extract” by Y. Kodera et al., Molecules, 3/31/17 l “The effect of aged garlic extract on blood pressure and other cardiovascular risk factors in uncontrolled hypertensives . . .” by K. Ried et al., Integr Blood Press Control, 1/27/16
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5 natural energy boosters find more zip Short days and cold nights are a sure sign of winter, and also the perfect formula for zapping energy. If you’d rather hibernate than hit the gym, you’re not alone. Get back in the game with these helpful tips. 1. Get more zzz’s Making up your sleep deficit may help you get your energy back. Sleep debt can be repaid like a credit card balance—a little at a time. Sneaking in an extra 15 minutes a night will have you sleep-debt free in no time.
2. Quench your thirst Dehydration is a common cause of fatigue. The best time to hydrate is before and during a workout, rather than after. A good rule of thumb: If you feel thirsty, you’re already dehydrated.
3. Reduce stress Fatigue can be made worse by stress. It may seem counterintuitive, but if you want to boost your energy levels, you need to find ways to relax. Walking, yoga, or even taking several deep breaths can help.
4. Fuel up When you’re in a slump, it can be tempting to reach for sugary carbs. What your body really needs is healthy foods like fruit, vegetables, whole grains, lean meat, beans, and seeds. Start the day off right with a low-sugar, low-fat breakfast, and eat regularly throughout the day to avoid energy peaks and troughs. Consider a daily foodbased multivitamin/mineral supplement if your diet is low in key nutrients.
5. Think herbs Stock up on adaptogenic herbs including ashwagandha, astragalus, eleuthero, ginseng, gotu kola, rhodiola, and schisandra. Also consider medicinal mushrooms like cordyceps, lion’s mane, and reishi. —Kelli Ann Wilson
“9 ways to get your energy back” by Peter Jaret, www.WebMD.com, 4/1/14 l Body into Balance: An Herbal Guide to Holistic Self-Care by Maria Noel Groves ($24.95, Storey, 2016) l “Factors associated with pre-event hydration status and drinking behavior of middle-aged cyclists” by B.A. Yates et al., J Nutr Health Aging, 2018 l “Fluid balance in team sport athletes and the effect of hypohydration on cognitive, technical, and physical performance” by R.P. Nuccio et al., Sports Med, 10/17 l “Sleep debt: Tips for catching up on sleep,” National Sleep Foundation, www.Sleep.org
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micro management keep your microbiome in balance Forget space being the final frontier. Human beings have a universe inside them that scientists are still learning about. The intestines are home to literally trillions of bacteria—some 300 to 500 different strains—and we’re learning more all the time about the ways they’re tied to our physical and mental health. You may have heard the buzz about the gut microbiome and the role it plays in human health. But what, exactly, is the microbiome? Think of it as the community of bacteria living in your digestive system—those trillions of microorganisms. Each of us is host to a unique combination of them, determined by genetics, diet, and lifestyle. When they’re out of balance, all of those competing microorganisms can do a lot more than give you a bellyache. Research is finding potential connections between gut bacteria and diseases, including colitis, Crohn’s, inflammatory bowel, and colon cancer as well as obesity, Type 2 diabetes, rheumatoid arthritis, heart disease, anxiety, depression, and autism.
Be Proactive Health-conscious people can be proactive by incorporating prebiotics and probiotics into meals and supplements. n Probiotics are friendly bacteria that are identical or similar to the bacteria in your gut. Supplementing with probiotics can help keep the “unfriendly” bacteria in check. The Mayo Clinic suggests starting with a supplement that includes a mix of Lactobacillis and Bifidobacterium, as those strains are consider this found in the human gut. Essential Formulas n Prebiotics aren’t gut bacteria; rather, Dr. Ohhira’s Probiotics they are types of fiber that encourage provides key health the growth of helpful bacteria in the benefits—prebiotics, gut. You can find them in supplement probiotics, and allform, often combined with probiotics. important postbiotics— Good food sources include artichokes, from three full years of garlic, onions, asparagus, bananas, fermentation. oats, apples, and flaxseeds. —Jane Eklund “The evolution of the host microbiome as an ecosystem . . .” by K.R. Foster et al., 8/2/17; “Microbiome,” www.Nature.com l “Health focus shifts to gut microbiome and nurturing ‘good’ bacteria” by Peg Moline, Los Angeles Times, 3/7/15 l “What your gut bacteria says about you” by M.D. Anderson, www.WebMD.com l “What are probiotics?” www.MayoClinic.org, 4/14/17
Bio-Kult Immune Check supports gut and immune health with 14 probiotic strains proven to survive stomach acids. Excellent for daily use. Non-GMO and vegetarian.
American Health Enzyme Probiotic Complex has a dual action formula that delivers digestive and nutrient absorption benefits—complete digestive support from just one convenient complex. Wakunaga of America Kyo-Dophilus 9 provides three billion cells of nine different strains of bacteria in each capsule including The Friendly Trio, a blend of biocompatible human strain probiotics.
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