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Memory boosters Heart helpers Eating trends
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February 2020 vol. 16 no. 2
23 19 feature
6 From the Editor’s Desk
8 Health Pulse
Elderberry for flu relief • Meditation to improve attention • More
The top diet trends for 2020.
12 Supplement Spotlight Adaptogens to fight fatigue.
15 Herbal Healing
Natural ways to boost libido.
23 Healthy Glow
The latest on CBD beauty products.
27 New Frontiers
CBD for chronic pain, and more.
tuning up the heart Discover the keys to maintaining cardiovascular health.
28 Sports Nutrition and Performance Protein powders for athletes. Cover: Hemp cream
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes February 2020
l remedies 5 1/7/20 11:10 AM
from the editor ’s desk
The power of plants
Chief Content Officer and Strategist Lynn Tryba Contributing Editor Rich Wallace Assistant Editor Kelli Ann Wilson
We write a lot about stress in remedies, and with good reason. Everyday stress is a constant in American lives, and we seek relief in many ways—from exercise to music to nutritional supplements to chemicals. Several recent studies have shown that urban dwellers who live near “green space” tend to report higher levels of well-being and happiness. But could placing a simple plant next to your computer monitor serve a similar purpose? Scientists in Japan assessed the psychological and physiological stress levels of 63 office workers, then provided them with small plants for their desks. The aim was to see if simply gazing at the plant would reduce stress during times of fatigue. Participants also had the opportunity to care for their plant if they chose to do so. Regardless of their age or the kind of plants they chose, participants experienced significant stress reduction over the course of the study. For more on plant-related stress relief, be sure to read our Supplement Spotlight on page 12. Herbalist Maria Noël Groves writes about the power of adaptogenic herbs for stress relief and mental clarity.
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.
Rich Wallace, editor
remedies is published monthly by Taste for Life, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2020 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.
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SELECTED SOURCES “Green space is good for your mental health—the nearer the better!” University of Warwick, 8/20/19 l “Plants can improve your work life,” American Society for Horticultural Science, 1/2/20 l “Potential of a small indoor plant on the desk for reducing office workers’ stress” by M. Toyoda et al., Hort Technology, 12/9/19 l “A spatial analysis of proximate greenspace and mental wellbeing in London” by V. Houlden et al., Applied Georgraphy, 8/19
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consider elderberry for flu relief With influenza viruses lurking this season, consider elderberry products to boost your immune response. A recent study determined that “the common elderberry has a potent direct effect against the flu virus.” According to lead researcher Golnoosh Torabian, PhD, an elderberry serum inhibited the early stages of infection by blocking key proteins of the flu virus from entering cells. It also stimulated cells to release chemical messengers that foster a more efficient response. SOURCE “Elderberries could help minimize flu symptoms,” University of Sydney, 4/24/19
did you know? An international survey of college students found that kindness was the most sought-after trait in an ideal lifelong partner. Attractiveness and finances also ranked high. The students ranked eight attributes: physical attractiveness, good financial prospects, kindness, humor, chastity, religiosity, the desire for children, and creativity. SOURCE “Kindness is a top priority in a long-term partner . . .,” Swansea University, 9/19/19
error prone? “Open monitoring meditation” appears to help participants cut down on mental errors, according to a new study. “Some forms of meditation have you focus on a single object, commonly your breath, but open monitoring meditation is a bit different,” said researcher Jeff Lin. “It has you tune inward and pay attention to everything going on in your mind and body. The goal is to sit quietly and pay close attention to where the mind travels without getting too caught up in the scenery.” Lin’s team determined that participants who had never meditated presented “a strong demonstration” for paying attention to potential mistakes after a 20-minute session. SOURCE “How meditation can help you make fewer mistakes,” Michigan State University, 11/11/19
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how we’ll eat in 2020 watch for these healthy trends
“What’s for dinner?” That age-old question may have more potential answers than ever before. But enlightened eaters are increasingly conscious of where their food comes from, how it’s produced or harvested, and—especially—what’s in it. The food industry is quick to capitalize on the buzz that a particularly “hot” ingredient might cause, so take a hard look at the benefits and pitfalls before jumping in. “Today’s consumer is much more aware of the prevalence of artificial additives, and there’s a growing movement to return food to more natural states,” according to Advanced Biotech, a producer of natural ingredients. “Many major brands have already removed ingredients such as artificial colors, preservatives, and sweeteners.” Here’s a quick look at what’s in vogue.
Feeling “-free” It may seem that we keep a closer watch on what isn’t in our foods than what is. GMO-free, sugar-free, and gluten-free items shout out to us from the supermarket aisles, and with good reason. Gluten-free foods will continue to be popular (and necessary for people with celiac-related conditions). That opens the door for ancient grain varieties such as millet and teff. In addition to being free of gluten, those grains are rich in essential nutrients. Chickpeas and cauliflower are taking off as alternatives to grains.
The “non-” explosion Two big trends that are certain to continue are nondairy “dairy” and nonmeat “meat.” You need look no farther than your local Burger King to see how plant-based alternatives are taking their place in the protein market. And while almond and soy milks have become commonplace, look for oat milks to make a bigger splash in 2020. Nut butters and legume butters will also continue to rise. Flexitarians will be pleased to see a greater range of items that cut back on animal protein but still offer a taste. EatingWell.com points to items such as beef-and-mushroom burgers, chicken-and-pea-protein nuggets, and pork-and-lentil sausages.
Embellished beverages Cannabidiol (CBD) is showing up everywhere these days, and it will likely become more widespread in beverages this year. In fact, forecasters see a wider range of nutrient-infused drinks on the horizon. Look for adaptogenic herbs, essential-oil infusions, and probiotic bacteria to be more prominent in drink offerings.
Mighty microbes Nutritionist and blogger Elena Paravantes, RDN (OliveTomato.com), reports that 2020 trends will continue to promote digestive health, particularly with probiotic bacteria that support the GI tract. “Research in the past few years has showed that change in our microbiome is related to several diseases such as metabolic syndrome, obesity, diabetes, and even cancer,” she wrote. “A plant-rich diet with plenty of fiber and prebiotic and probiotic foods can have a positive effect on the microbiome.” 10 remedies
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Still in the game Low-carb, keto, and paleo diets continue apace, but each of them can lead to nutrient shortfalls. U.S. News and World Report recently called the keto diet one of the least healthy eating plans. A newcomer is the pegan diet, which combines bits of the paleo diet with some principles of a vegan plan. It favors fruits and vegetables, healthy fats, lean protein, and mercury-free fish while avoiding anything treated with pesticides, antibiotics, or hormones. The plan limits whole grains and dairy products.
Tried and true When all the hype simmers down, trendy diets don’t usually measure up. Paravantes refers to the Mediterranean diet as the “gold standard,” and it’s hard to argue with that. Volumes of research point to the health benefits of this manner of eating, which is rich in extra-virgin olive oil, nuts, fish, legumes, and fruits and vegetables and low in red meats and added sugar. The Dietary Approaches to Stop Hypertension (DASH) plan takes a similar route, while placing an even bigger emphasis on reducing sodium intake. —Cameron Hendrix SELECTED SOURCES “7 top nutrition trends for 2020” by Elena Paravantes, RDN, www.OliveTomato. com, 11/19 l “17 health food trends you’ll see everywhere in 2020 . . .” by Tiffany Ayuda and Korin Miller, www.Prevention.com, 11/14/19 l “20 foods expected to be on the rise in 2020 . . .” by Erin McDowell, www.BusinessInsider.com, 12/3/19 l “DASH diet: Healthy eating to lower your blood pressure,” www. MayoClinic.org, 5/8/19 l “Healthy diet trends 2020,” www.adv-bio.com, 8/15/19 l “These are the top 10 food trends for 2020, according to Whole Foods” by Lauren Wicks, www.EatingWell.com, 10/21/19
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l remedies 11 12/30/19 9:34 AM
mentally fatigued? adaptogens to the rescue
Adaptogens are safe tonics that help the body adapt to stress so you’re less likely to launch into “fight or flight” mode yet still have good energy to handle what life throws your way. They promote mental clarity and vitality while helping to reduce feelings of fatigue.
The popular term “adaptogen” often is misused for anything that’s remotely safe and health-promoting, but adaptogens are specifically safe, broad-acting herbs that boost energy and ease stress by modulating stress hormones like cortisol in the hypothalamus-pituitary-adrenal glands (the HPA axis).
Energy and more You can assume that all adaptogens boost energy. Most also support libido, cognition, focus, and immune health. But each has its own benefits and some are more stimulating while others are more calming. Try finding those that best fit your personal needs. Adaptogens provide extra support, but keep in mind that they are not an excuse to ignore your body’s basic needs for sleep, a healthy diet, downtime, and exercise.
Rhodiola: stimulating Long revered in Hungary and Siberia, this root (Rhodiola rosea) is one of my favorite energizing adaptogens, boosting physical energy and excelling at improving mental energy and mood. Many human studies support its use for stress, energy, cognition, and uplifting the mood, with some effects noted within just one day. Seek cultivated North American rhodiola for sustainability reasons, and use caution if you tend toward overstimulation.
Ashwagandha: energizing This Ayurvedic root from India (Withania somnifera) is the adaptogen I use most often in my clinical practice because it’s deeply energizing yet also calms anxiety. It boosts thyroid function, supports nerve health, sleep, mood, cognition, fertility, and libido, and it gently eases inflammation and improves muscle strength. Ashwagandha is well tolerated by most people, but use caution if you’re sensitive to nightshade family plants, have hyperthyroid disease, or take thyroid medications. 12 remedies
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Schisandra: balancing Also known as five-flavor fruit, this berry wakes up your senses with an explosion of flavor that’s sour, slightly bitter, pungent, salty, and sweet. It promotes a clear, focused mind, boosts digestive juices, and supports long-term immune vitality. It balances energy levels and rarely overstimulates. Schisandra (Schisandra chinensis) may interact with some medications and irritate people with a sour stomach or ulcers.
Holy basil: calming Also called “tulsi” and “sacred basil,” holy basil (Ocimum sanctum, syn. O. tenuiflorum), has the most profound calming effects of these adaptogens. It uplifts the mood, promotes mental focus, eases anxiety, and decreases inflammation. It makes an excellent tea.
Ginseng: restorative True ginseng includes Asian ginseng (Panax ginseng) in two forms—white (crude) and red (steamed)—as well as American ginseng (P. quinquefolius). All are warming, stimulating, and restorative; however, American is generally considered more tonic whereas red ginseng is the most stimulating and heating. Ginseng roots help you reconnect with your vigor when you feel depleted and fatigued. However, it is a slow-growing plant of deep woodlands, nearly eradicated in the wild from overharvesting and illegal poaching, and subject to rampant adulteration due to centuries of popularity. If you buy ginseng, opt for organically cultivated, woods-grown ginseng from reputable sources. Otherwise, seek more sustainable ginseng substitutes: bitter-tasting jiaogulan (Gynostemma pentaphyllum) leaves, eleuthero (Eleutherococcus senticosus) roots, and slightly sweet codonopsis (Codonopsis pilosa) roots. Each of these herbs may aggravate overstimulation, insomnia, mania, and anxiety in sensitive people, especially if taken later in the day or alongside caffeine. —Maria Noël Groves, RH (AHG) SELECTED SOURCES “An alternative treatment for anxiety: A systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera)” by M.A. Pratte et al., J Altern Complement Med, 12/1/14 l “The clinical efficacy and safety of tulsi in humans . . .” by N. Jamshidi and M.M. Cohen, Evidence-Based Complementary and Alternative Medicine, 3/16/17 l “Rosenroot (rhodiola): Potential applications in aging-related diseases” by W. Zhuang et al., Aging Dis, 2/19
l remedies 13 1/7/20 11:07 AM
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in the mood herbs can boost sexual functioning
Valentine’s Day ignites us to turn things up in the bedroom, but many Americans would like a little help getting in the mood. Approximately 30 to 45 percent of men and women have had sexual dysfunction, and 36 percent report low libido. Stress, cardiometabolic health, medication side effects, depression, and other issues are often at play, which may warrant professional diagnosis and care. Nonetheless, many herbs can help bring back that lovin’ feelin’. February 2020
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continued from page 15
Get the blood flowing Sexual function relies heavily on adequate blood flow to the genitals, but circulation issues are most apparent in erectile dysfunction. Get a full cardiovascular assessment to identify and address early warning signs of disease like atherosclerosis. Alongside a plant-rich diet and regular cardiovascular exercise, consider heart tonic and circulation-enhancing herbs and foods like hawthorn, garlic, ginger, and low doses of cayenne and rosemary for general support. Watch for herb-drug interactions and seek the guidance of a healthcare professional if you have cardiovascular disease.
Ditch the stress Nothing kills the mood quite like stress, especially if you’re feeling overwhelmed, anxious, or depressed. Mood boosters are individual and can include lifestyle changes, adequate sleep, regular exercise, specific nutrients (vitamin D, omega-3 fatty acids, B vitamins), therapy, and a healthy diet rich in fruits and vegetables that balances blood sugar. Ashwagandha (Withania somnifera) root acts as an adaptogen, improving resistance to stress while also boosting mood and easing anxiety and insomnia. Ashwagandha also supports sexual function, fertility, and libido. It enhances testosterone and sperm health. A pilot study on sexual function in women found that taking 300 milligrams of ashwagandha extract capsules twice daily for eight weeks improved arousal, lubrication, orgasm, and satisfaction compared to placebo. Maca (Lepidium meyenii) boosts mood and energy while enhancing sexual vitality. It’s helpful in middle age to maintain vitality and virility. Several studies support its ability to boost desire and sexual function, including in postmenopausal women, in antidepressant-induced sexual dysfunction, in erectile dysfunction, and in healthy adults. Maca may also support fertility, sperm count and motility, and prostate health.
Consider aphrodisiacs Alongside maca and ashwagandha, other herbs have the reputation more specifically for libido. In Mexico, calming and uplifting damiana (Turnera diffusa) leaves and flowers form the base of a libidinous cordial, and the herb can also be incorporated into tea, liquid extract, or pills. It’s traditionally used in all genders and may work partly via the nitric oxide pathway. Tribulus (Tribulus terrestris), meanwhile, has stimulating and testosterone-like effects on libido and sexual function in erectile dysfunction and perimenopause. Also rule out and address underlying deficiencies in zinc or iron, which may reduce libido and sexual function. Traditional aphrodisiac mussels and oysters are naturally abundant in both minerals. Stronger libido herbs include horny goat weed (Epimedium spp.), red Asian ginseng (Panax ginseng), muira puama (Ptychopetalum olacoides and Croton echioides), and yohimbe, but they may not be necessary and are difficult to source from reputable companies via ethical harvesting methods. Adulteration and illegal poaching of wild stands are common. Yohimbe has considerable side effects on par with Viagra.
Use caution Be aware that the libido supplement industry is the worst sector of dietary supplements in terms of adulteration, often with undeclared drug ingredients, unsubstantiated claims, and unsafe ingredients. Seek quality products from stores and companies you can trust including natural food stores, co-ops, herbalist-run shops, and brands such as Mountain Rose Herbs, Gaia Herbs, Oregon’s Wild Harvest, Herb Pharm, Herbalist & Alchemist, and Wise Woman Herbs. — Maria Noël Groves, RH (AHG) 16 remedies
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Maria Noël Groves, RH (AHG), is the best-selling, award-winning author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies. Maria’s a registered professional herbalist with the American Herbalists Guild and a graduate of the Southwest School of Botanical Medicine and Rosemary Gladstar’s Sage Mountain. Learn more about Maria and herbs at www.WintergreenBotanicals.com.
SELECTED SOURCES “A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women” by C.M. Dording et al., 4/4/15; “Ethnobiology and ethnopharmacology of Lepidium meyenii (maca) . . .” by G.F. Gonzales 10/2/12, Evid Based Complement Alternat Med l “Effects of Withania somnifera on reproductive system . . .” by R.N.D. Azgomi et al., 1/24/18; “Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving sexual function in women” by S. Dongre et al., 10/4/15 Biomed Res Int l “Efficacy of Tribulus terrestris for the treatment of premenopausal women with hypoactive sexual desire disorder . . .” by F.B.C. Vale et al., Gynecol Endocrinol, 5/18 l “Evaluation of the efficacy and safety of Tribulus terrestris in male sexual dysfunction . . .” by Z. Kamenov et al., Maturitas, 5/17 l “Maca (L. meyenii) for improving sexual function: A systematic review” by B-C Shin et al., BMC Complementary and Alternative Medicine, 2010 l “Pro-sexual effects of Turnera diffusa . . .” by R. Estrada-Reyes et al., J Ethnopharmacol, 3/7/13 l “Results of a comparative multi-center randomized clinical study of efficacy and safety of EFFEX tribulus and tribestan in patients with erectile dysfunction” by L.G. Spivak et al., Urologia, 5/18 l “Withania somnifera (Indian ginseng) in male infertility” by S. Durg et al., Phytomedicine, 11/15/18
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12/27/19 9:18 AM
By Roy Upton, RH (AHG)
tuning up the heart diet, lifestyle are key
The heart can be healed. . . .
And, as with every muscle, we need to nourish and exercise it. With nearly 700,000 Americans dying of heart disease each year, it’s clear that we have a crisis of the heart that is in need of help.
In the mid-1980s, noted physician Dean Ornish, MD, demonstrated that heart disease can be reversed by adhering to a lifestyle that natural health practitioners have been educating patients about for generations. Almost 40 years later, the same basic lifestyle recommendations remain equally sound—a balanced whole foods diet dominated by fresh, plant-based foods; fewer refined carbohydrates and trans and hydrogenated fats; and less red meat and cow’s milk. There are a host of herbal and nutritional supplements and strategies that can augment a heart-healthy lifestyle, especially for those making the transition from the typical American packaged food diet to a healthier plan. Here are the keys to promoting and maintaining a healthy heart.
Support the heart itself
As a muscle and pump, the heart is susceptible to overwork from physical and emotional stress that can result in oxidative damage to heart cells in need of energy and antioxidant protection. The berries, leaves, and flowers of hawthorn are among the primary botanical ingredients used to support a healthy heart and cardiovascular system. They slow the heart, increase the efficiency of the heartbeat, mildly lower blood pressure, are antioxidant, increase cardiac output, and promote peripheral blood circulation. Carnitine and CoQ10 are important nutrients for nourishing and strengthening the heart, while magnesium is critical for normal muscular relaxation, which cutting edge nutritional scientists contend can help prevent heart attacks. February 2020
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continued from page 19
Support healthy circulation
Maintaining healthy blood viscosity is critical to preventing heart attacks and strokes. Supplementation with omega-3 fatty acids (fish oil is a good source) is a primary way to both reduce inflammation that can result in arterial damage and to maintain healthy blood flow. Three herbs to promote healthy circulation are motherwort (Leonurus cardiaca), Chinese salvia (Salvia miltiorrhiza), and dong quai (Angelica sinensis). Garlic (allicin-yielding) similarly thins the blood and lowers cholesterol.
Reduce stress and anxiety
Stress is known as “the silent killer” primarily because of the negative effects it has on the heart. There are a plethora of botanicals for stress and anxiety. Top among them are the very common lemon balm, which can be consumed as a tea, and the almost unknown but amazingly effective albizia and Chinese zizyphus seed.
Herbs and nutrients must be tailored to the needs of the individual. For those with high blood pressure, botanical antihypertensives such as Ayurveda’s arjuna (Terminalia arjuna) and motherwort are available. Those with elevated cholesterol levels can remedy this with fish oils and allicin-yielding garlic. Cautions: Those concerned with cardiovascular disease should seek the guidance of a qualified healthcare professional. Anyone on blood-thinning or antihypertensive medications or with a pacemaker must seek professional guidance. There is a beauty in heart disease in that it tells us we must watch our diets, exercise regularly, and slow down. Luckily—and unlike most life-threatening diseases—heart disease is preventable, treatable, and reversible with lifestyle, herbal, and nutritional interventions that have the potential to leave an individual healthier than ever before. continued on page 22 Roy Upton has been working professionally as an herbalist for almost 40 years and is trained in Ayurvedic, Chinese, and Western herbal medicine traditions.
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SELECTED SOURCES “Fish oil for the treatment of cardiovascular disease” by D. Weitz et al., Cardiol Rev, 2010 l “Garlic and cardiovascular disease: A critical review” by K. Rahman and G.M. Lowe, J Nutr, 3/06 l “Identification of cardioactive Leonurus and Leonotis drugs by quantitative HPLC determination and HPTLC detection of phenolic marker constituents” by K. Kuchta et al., Nat Prod Commun, 2016 l “L-carnitine in the secondary prevention of cardiovascular disease . . .” by J.J. DiNicolantonio et al., Mayo Clin Proc, 2013 l Modern Nutrition in Health and Disease by A.C. Ross et al., 11th ed. (Wolters Kluwer, 2012) l “Revisiting Terminalia arjuna—an ancient cardiovascular drug” by D. Shridhar and D. Chopra, J Tradit Complement Med, 2014 l “Salvia miltiorrhiza: Chemical and pharmacological review of a medicinal plant” by B.Q. Wang, Journal of Medicinal Plants Research, 2010
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continued from page 20
lowers blood pressure; protects heart cells from damage; anti-inflammatory; improves cardiac output and antioxidant reserves
antioxidant; strengthens the heartbeat; lowers blood pressure; supports healthy cholesterol
promotes circulation; thins the blood; lowers blood pressure; protects heart cells from damage
lowers blood pressure; reduces anxiety; improves sleep
nourishes the heart: improves exercise endurance and survival rate of heart disease patients
improves cardiac strength; antioxidant. (Statin drugs inhibit CoQ10 production.)
maintains healthy blood viscosity; supports healthy cholesterol; anti-inflammatory
critical for maintaining normal heart rhythm; deficiency is a possible risk factor for heart attacks
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plant-based beauty CBD emerges in skin care products
It was only a matter of time before CBD hit the beauty industry. And now that it has, sales are expected to reach over $20 billion by the year 2024. While there’s no shortage of skin care and makeup products containing CBD, some come with a hefty price tag. Here’s what you need to know about this ever-expanding market.
CBD stands for cannabidiol. It is a nonpsychoactive, naturally occurring compound in cannabis plants (both hemp and marijuana). In skin and makeup products, CBD comes almost exclusively from hemp. Due to the 2018 Farm Bill, hemp-derived CBD is legal when produced by a licensed grower who follows state and federal regulations.
Skin Deep When a CBD-infused lotion, cream, or oil is applied to the skin, CBD is absorbed and binds to cannabinoid receptors. By inhibiting the receptors that cause sensitivity, CBD helps reduce skin’s overreaction to various stressors like aging and sun damage. It is the body’s natural interplay between its own endocannabinoid receptors and the cannabinoid chemicals in CBD that helps maintain homeostasis. Redness, acne, and inflammation are potentially reduced. One of the most widely reported benefits of CBD-infused skin care is inflammation control. Research has been limited, however. Reported benefits have been based on preclinical information. High-quality, randomized, controlled trials need to take place to evaluate CBD’s effects on problematic skin. CBD also has antibacterial properties. When found in skin care products, CBD is thought to balance oil production and help with cell turnover. CBD’s high antioxidant count may help hydrate and protect against pollution and UV light. The beauty industry has introduced CBD into makeup as well. CBD acts as an emollient in lip balms and lipsticks, adding moisture and a creamy texture. In mascaras and brow gels, CBD is a vegan alternative to traditionally used binders like beeswax. February 2020
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Pain Relief Some of the best evidence for topically applied CBD is in pain relief. Skin-specific studies suggest that when correctly formulated CBD products are applied directly to the skin, they decrease sebum production and offer anti-inflammatory effects. For the most effective delivery, experts suggest CBD-infused oils and ointments. These formulations deliver greater amounts of CBD to the skin. There’s no conclusive research yet on the amount of CBD required for optimal results.
Buyer Beware Some products claim to contain CBD but have no CBD in them at all. There can also be confusion over what an ingredient actually is. For example, Cannabis sativa seed oil and hemp seed oil do not contain CBD. If you’re searching for CBD-infused skin care, make sure the product packaging clearly states that the product contains CBD. Look for the following terms in CBD products: CBD, cannabidiol, hemp extract, phytocannabinoid rich, or PTCR (full spectrum). It’s not uncommon to see advertising images and item shots for hemp seed oil products that feature cannabis leaves and other cannabis culture images. This can be confusing for consumers, since CBD is found in the leaves and flowers of the hemp plant—not the seeds. Despite this confusion, hemp-infused products offer their own range of benefits. Hemp seed oil has high levels of omega-3 and omega-6 fatty acids, which help lock moisture into the skin. Hemp oil-infused mascaras offer volume and a hydrating effect.
Stay Tuned For now, the jury’s out on the efficacy of CBD in skin care. Steer clear of formulas with added preservatives and fragrances, as they can worsen redness and inflammation. Find products made from all-natural, cruelty-free, vegan, nontoxic, and sustainable ingredients. Look for organic certifications and the words “organically grown” in hemp-derived products, since hemp absorbs everything in its surrounding soil—including pesticides and heavy metals. —Lisa Fabian SELECTED SOURCES “Aesthetic dermatology update: CBD in beauty products” by Naissan O. Wesley, MD, and Lily Talakoub, MD, www.MDEdge. com, 9/24/19 l “The best CBD and hemp-derived beauty and skin-care products on the market” by Robyn Turk, www.BusinessInsider.com, 7/3/19 l “CBD beauty products: Experts weigh in on what you need to know” by Amy Lee, www.ETonline.com, 8/8/19 l “Is there literally any reason for CBD to be in your skin-care products?” by Sarah Jacoby, www.Self.com, 7/1/19
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e ve r y d a y r e m e d i e s
sore throat What is it? Burning, dry, itchy, painful, raw feeling at the back of the throat; may be accompanied by cough, difficulty swallowing, hoarse voice, or swelling in the jaw, neck, or tonsils. What causes it? Cold and flu are the most common causes of sore throat; other causes include allergies, overuse, pollution, strep throat, and tonsillitis.
Andrographis, echinacea, garlic, licorice root, oregano oil, slippery elm, thyme extract.
Broths; diluted fruit juices; herbal teas, including cinnamon, ginger, and peppermint; and soups. Avoid alcohol, caffeine, dairy products, and excess sugar.
Vitamins A and C; zinc.
Aconitum napellus, Apis mellifica, Belladonna, Ferrum phosphoricum, Hepar sulphuris, Lachesis muta, Lycopodium, Mercurius solubilis, Phytolacca, Sulphur.
Lifestyle: Prevent sore throats by eating well, washing your hands often, and avoiding contact with those who are sick. Get plenty of rest. Refrain from talking if your throat is irritated. Keep your throat moist by staying hydrated and use a humidifier if air is dry. Gargle with salt water. Warm liquids and frozen treats can be soothing.
SELECTED SOURCES Prescription for Natural Cures by Mark Stengler, James F. Balch, and Robin Young Balch ($34.99, Turner Publishing Company, 2016) l “Sore throat,” www.MayoClinic.org, 5/7/19 l “Understanding sore throat,” www.WebMD.com, 4/2/19
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! W E N
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new frontiers Cannabidiol (CBD) supplements are obtainable in much of the US. A nonpsychoactive compound derived from the cannabis plant, CBD is being studied for its effects on many health conditions. Each state has laws regarding CBD with varying degrees of restriction. Learn about CBD’s status in your state at www.CBDCentral.com.
CBD may ease chronic pain Three studies released late in 2019 offer promising results for the use of CBD for pain relief. “Available pain medications like opioids have drawbacks that make long-term use untenable,” wrote the authors of an animal study on chronic pain. They determined that ingested CBD relieved pain related to sciatic nerve injury over the course of a three-week study. Subjects found relief from morphine for one week before developing a tolerance to that medication, but relief from CBD was maintained for the duration.
Topical help too A human study found that transdermal application of CBD oil provided significant relief from pain and “disturbing sensations” in patients with peripheral neuropathy. Participants saw reduction in intense pain, sharp pain, and cold and itchy sensations compared to a placebo group. There were no adverse side effects.
Palliative care Patients with cancer and cancer-related symptoms saw relief in a small Australian study. The authors concluded that daily amounts of up to 300 milligrams of CBD were “generally well tolerated, and the outcome measure of total symptom distress is promising.”
SELECTED SOURCES “The effectiveness of topical cannabidiol oil in symptomatic relief of peripheral neuropathy of the lower extremities” by D.H. Xu et al., Curr Pharm Biotechnol, 12/1/19 l “An open-label pilot study testing the feasibility of assessing total symptom burden in trials of cannabinoid medications in palliative care” by P.D. Good et al., J Palliat Med, 12/3/19 l “Orally consumed cannabinoids provide long-lasting relief of allodynia in a mouse model of chronic neuropathic pain” by A.D. Abraham et al., Neuropsychopharmacology, 12/7/19
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sports nutrition and performance
mix it up
Protein has an important role to play in sports performance, and athletes have many options to help them gain strength and muscle. Here’s an overview of the most popular and effective protein powders dominating the market right now.
Top-rated trio Some of the most popular and highly rated sources of protein are byproducts or components of milk. Whey protein isolate offers the highest percentage of pure protein, often with just trace amounts of lactose, carbohydrates, and fat. Whey is also watersoluble so it mixes well. 28 remedies
protein powders for athletes
Another milk-based option, with slightly higher levels of fat and cholesterol, is whey protein concentrate. Whey concentrate offers a more variable amount of protein by weight—usually between 29 and 89 percent. Although it’s also a milk byproduct, casein protein works a little differently from whey in that it offers a slow release of amino acids into the bloodstream.
Plant power Although animal products tend to get the spotlight when it comes to enhancing athletic performance, plant-based proteins are also effective and offer some unique advantages, including a lower impact on the environment. Rivaling animal-based products in both protein and amino acid content, soy protein is both convenient to use and widely available.
Pea protein is a great option for vegan athletes. It’s rich in amino acids like arginine and lysine that help build muscle and improve energy production. It is also free of the top eight allergens. Another plant-based protein that is gaining traction among athletes is brown rice protein. Containing a more complete amino acid profile than ungerminated grains of rice, brown rice protein is a good source of lysine. —remedies staff
SELECTED SOURCES “Are plant proteins complete proteins?” by Janet Lee, Consumer Reports, 2/17 l “Pea protein,” Northern Pulse Growers Association, www.NorthernPulse.com l “Protein powder: What you should know” by Gina Shaw, www.WebMD.com, 12/14/16
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CBD DOES THIS STUFF EVEN WORK? Yes. Definitely YES. If you take the right stuff. These days everyone is jumping on the CBD train. Why? Because it works, providing you take the right stuff. +PlusCBD Oil Gold Formula is made with a proprietary chemical-free process that provides unparalleled results. With studies to support safety and benefits, it is the best-selling* and highest-quality CBD available, we believe no other CBD product comes close. We donâ€™t expect you to simply take our word for it, which is why we offer a 100% risk-free, 30-day money-back guarantee. This is Health Transformed.
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Maitake mushroom contains protein-bound beta-1,3/1,6 glucan, D-fraction, a powerful immune booster. Mushroom Wisdom Maitake D-Fraction may increase numbers and activity of immune cells. www.MushroomWisdom.com
America’s Finest Sanutra Bone Health formulation is a unique combination of clinically proven ingredients to support improved bone strength and reduce the risk of fractures. www.AFIsupplements.com
Nature’s Answer Sambucus Elderberry Syrup Super Concentrated Black Elderberry Extract gives you all the antioxidant power of the elderberry—the berry with two times the antioxidants of blueberries. www.NaturesAnswer.com
Vitafusion Organic Women’s Multi supports your overall health and wellness, and supplies six B vitamins to support the metabolism of fats, carbs, and proteins. www.GummyVites.com
Saline sprays alone can be drying to the nasal passages. Adding xylitol helps ensure that beyond cleansing, Xlear Sinus & Nasal Spray also moisturizes and protects delicate tissues.
Ridgecrest Herbals ClearLungs Immune combines the synergistic blend of Chinese herbs from the award-winning ClearLungs Classic with herbs to support healthy immune function.
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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