M A R C H 2018
Our picks for top
DIGESTION SUPPLEMENTS AWARD WINNER
Boost your vision Prep for a race Control spring allergies
22 help your body heal
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March 2018 vol. 14 no. 3
11 2018 digestion awards
DIGESTION AWARD WINNER
Our top picks for the best supplements devoted to digestive health.
8 Health Pulse
Discover sleep-enhancing herbs • Omega 3s reduce resting heart rate • Vitamin D linked to lower-body strength • More
14 Supplement Spotlight
Take a look at ways to keep vision sharp.
Try our step-by-step 5K training plan.
19 The Goods
20 Healthy Glow
Learn how collagen fights wrinkles, dryness, and more.
26 Everyday Remedies
Get help for occasional constipation.
28 Herbal Healing
Explore nature’s remedies for springtime allergies.
your anti-inflammation plan Keep chronic inflammation—and its health effects—at bay.
Naomi Whittel reveals the science behind autophagy in her new book on anti-aging strategies. Cover: Ginger tea with lemon.
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes March 2018
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from the editor ’s desk
Ready . . . set . . . March! Or hike or walk or run or cycle. As we ease into warmer weather this month (we hope), outdoor exercise can become a focal point of our days. I love the gym and I get there year round, but nothing beats a run on the trail for me. My treadmillweary legs are craving it. I might even enter a race or two later this spring. With that in mind, consider our 5-K training schedule on page 16. It will help you get ready for that race on Memorial Day or the Fourth of July. If chronic inflammation is slowing you down, then be sure to read “Your Anti-inflammation Plan” on page 22. Patty Bovie interviewed several exercise experts to get their views on dealing with inflammation, whether it’s an acute case like a temporary muscle ache or a chronic, more serious condition. Dietary changes and nutritional supplements can be a big help in both cases. This issue of remedies also looks at supplements for better vision (page 14) and at the role of collagen for skin repair (page 20). Herbalist Maria Noël Groves offers help for those impending springtime allergies (page 28), which can set back any training plan. Don’t miss our annual Digestion Awards, where we highlight favorite supplements for digestive health (page 11). See you on the race course!
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 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 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Managers Kim Willard, Christine Yardley 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.
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PROACTIVE SINUS CARE
1/22/18 9:55 AM
repetitive thoughts tied to lack of sleep
Sleeping less than eight hours a night may increase the occurrence of intrusive, repetitive thoughts, according to a new study. Such thoughts are often seen in anxiety or depression, and are characterized by worry or rumination. Researchers at Binghamton University determined that some sleep disruptions are associated with difficulty in avoiding such intrusive thoughts. “We found that people in this study have some tendencies to have thoughts get stuck in their heads, and their elevated negative thinking makes it difficult for them to disengage with the negative stimuli that we exposed them to,” said Meredith Coles, PhD. “While other people may be able to receive negative information and move on, the participants had trouble ignoring it.” The findings may eventually help psychologists treat anxiety or depression by helping patients adjust their sleep cycles. “People Who Sleep Less than 8 Hours a Night More Likely to Suffer from Depression, Anxiety,” Binghamton University, 1/4/18
herbal sleep relief
Many herbs and herbal extracts can be effective for treating insomnia and other mild sleep disorders. Consider ashwagandha, chamomile, kava kava, lavender, lemon balm, schisandra, passion flower, or valerian. All are available in tea, tincture, capsule, and other forms. Check with your healthcare provider before adding an herbal remedy, as some can interact with medications. Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($46.95, Wolters Kluwer, 2008)
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omega 3s improve heart rate
did you know?
New research shows that supplementation with omega-3 fatty acids can have a significant positive effect on resting heart rate. Elevated heart rate has been shown to be a risk factor for all-cause and cardiovascular mortality. Scientists analyzed 51 studies with a total of about 3,000 participants. They found “strong clinical evidence” of the effects on heart rate reduction by the omega 3s DHA and EPA. The studies indicated that DHA was more effective than EPA when administered separately. Omega 3s have also been linked to improved blood pressure, blood lipids, and other cardiovascular factors.
“Many older adults lack adequate vitamin D levels, which are necessary for optimal bone and nerve health, both of which are needed for lower-body strength,” said UCLA Medical Center physician Heather Bennett Schickedanz, MD. Low vitamin D levels may also make you more susceptible to falls.
“Effect of Omega-3 Long-Chain Polyunsaturated Fatty Acid Supplementation on Heart Rate . . .” by K. Hidayat et al., European Journal of Nutrition, 12/28/17 l “Omega-3s and Heart Rate . . .” by Stephen Daniells, www.NutraIngredients-USA.com, 1/5/18
Enjoy Every Season Enjoy Every Season Feel Better. Live Better. Feel Better. Live Better.
“Check Your Vitamin D,” Healthy Years, UCLA Health, 2017
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DIGESTION AWARD WINNER
Our picks for top SUPPLEMENTS
The best to digest “It must have been something I ate.” Those words usually accompany a sudden onset of cramps, bloating, indigestion, or an otherwise upset stomach. But digestive health means more than reaching for a quick over-the-counter remedy. Taking care of our guts is a daily process, ensuring that we have a healthful mix of beneficial micro-organisms in our digestive tracts and an ample supply of nutrients to sustain them (and us). We’ve selected these top natural products with effective ingredients to help keep your digestive system functioning efficiently.
COMBOS & INNOVATIONS New Chapter Fermented Aloe Booster Powder combines aloe with peppermint, turmeric, coriander, and other herbs with a blend of probiotics. It can be added to smoothies, dressings, or other mixes to aid digestion. The fermentation process enhances the delivery of aloe.
Mushroom Wisdom Super Lion’s Mane draws on this mushroom’s digestive-aid properties. Lion’s mane has been used for centuries in traditional Chinese medicine to stimulate proper digestion.
Vibrant Health Vibrant Flora Improved Bowel Support contains fermentable fibers, eight strains of probiotic bacteria, and other nutrients for improved digestion, bowel health, and regularity.
Molkosan Original Concentrated Whey Drink from A. Vogel is rich in lactic acid to help balance the digestive tract, stomach, and pancreas to help you lose weight while maintaining proper energy.
Gaia Herbs Gas & Bloating capsules utilize natural vegetable charcoal, essential oils, fennel seed, and other herbs to quickly reduce gas and bloating after eating.
Europharma Terry Naturally BosMed Intestinal Bowel Support helps relieve cramping and bloating. The softgels support the intestinal lining with boswellia, coriander, fennel, caraway, and peppermint.
Digestion Organic Essential Oil from Ancient Apothecary uses therapeutic-grade, certified-organic oils for maximum purity and potency, including peppermint, ginger, lemon, and fennel. Supports food digestion and maintenance of a healthy digestive tract.
Natural Vitality Calmful Gut takes the company’s award-winning Natural Calm and adds probiotic bacteria, the amino acid glutamine, and an enzyme blend to help ensure healthy digestion and a balanced microbiome.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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continued from page 11
Our picks for top SUPPLEMENTS
Flora Udo’s Choice Super 8 Hi-Potency Probiotic includes eight strains of beneficial bacteria. The high level of L. acidophilus helps maintain proper yeast balance in the body. It’s a great choice for travelers to help maintain healthy flora while away from home.
Here’s the Skinny from Lovebug Probiotics aids digestion, metabolism, and weight loss by restoring healthful bacteria. Helps relieve constipation, diarrhea, and symptoms of irritable bowel syndrome while boosting energy and mood.
Just Thrive Probiotic & Antioxidant contains healthful bacteria that are chosen for their ability to survive the stomach and thrive in the body’s digestive tract. That includes Bacillus indicus HU36, which produces critical antioxidants.
DIGESTIVE ENZYMES BioActive Nutrients Digestive Enzymes offer a comprehensive enzyme blend for proper digestion of proteins, fats, and carbohydrates. It promotes maximum absorption of nutrients.
DIGESTION AWARD WINNER
PROBIOTICS Dr. Ohhira’s Probiotics Original from Essential Formulas undergoes a three-year fermentation process based on ancient Japanese traditions. It includes 12 strains of probiotic bacteria, prebiotics to nourish the probiotics, and vitamins, minerals, enzymes, and amino acids to enhance digestion.
Carlson Serrapeptase is a natural enzyme derived from silkworms. Digestive support is one of many benefits that include increased joint function and an immunity boost.
Dr. King’s Aquaflora Probiotic Restoration Lower GI addresses intestinal discomfort, including diarrhea, abdominal tenderness, bloating, cramps, gas, constipation, nausea, hemorrhoids, irritated bowel, and other ills.
FOR KIDS Garden of Life Dr. Formulated Probiotics Organic Kids+ 5 is a chewable supplement to support children’s digestive and immune systems. Includes 14 probiotic strains as well as fiber and vitamins C and D.
PREBIOTICS Wakunaga Kyo-Green Sprouts Blend combines organic sprouted ancient grains, beans, seeds, spirulina algae, and greens to form a powdered prebiotic drink mix to aid digestion.
Prebiotin Prebiotic Fiber helps correct leaky gut and dysbiosis (an unhealthy balance of gut bacteria). The gluten-free powder mixes easily into any beverage.
NOW Foods Prebiotic Fiber with Fibersol-2 is a soluble fiber powder made from non-GMO corn that can help manage hunger and promote a feeling of fullness for up to two hours after a meal. It helps maintain regularity and supports normal glucose levels.
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HEART Your heart has a powerful ally. Ultra-concentrated, exceptionally fresh and pure fish oil. High-intensity support with more than 2000 mg omega-3s per serving. Strong enough to meet the American Heart Association’s recommended amounts for heart health.¹ Ultimate Omega 2X has got your back—and your heart. 1 Circulation. March 13, 2017 The American Heart Association does not endorse Nordic Naturals products or brand.
2/8/18 9:58 AM
an eye on vision supplements count
We use the sense of sight when we drive, when we crack open a paperback, when we analyze an Excel chart, when we cast a knowing glance at a loved one. For most of us, vision is critical in navigating and interacting with the world. So whether our eyesight is sharp or starting to decline with age or as a result of a health condition, it makes sense to do what we can to preserve and promote our visual acuity. 14 remedies
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A number of readily available supplements can help keep your vision fine-tuned. Omega-3 fatty acids: Omega 3s combat inflammation that’s associated with some eye conditions. The National Eye Institute is conducting a study to investigate the benefits of treating dry eye with omega 3s, and the University of Maryland Medical Center includes omega 3s in its alternative therapy suggestions for boosting nutrition in glaucoma patients. Vitamins C and E: Antioxidant vitamins C and E have been shown to be effective in treating cataracts. Studies have found that C, E, or a combination of the two led to reduced risks for certain types of cataracts, a decrease in the progression of cataracts, and lower incidence of cataract surgery. Some of the research was done on people who had been taking the vitamins for more than 10 years. C and E are also recommended as part of a multivitamin/ mineral supplement to treat age-related macular degeneration (AMD). Beta carotene: This antioxidant provides the red, orange, and yellow plant pigments that help provide half of the vitamin A in Americans’ diets. It helps prevent cataracts and AMD, and is also prescribed to malnourished pregnant women to prevent night blindness. Lutein and zeaxanthin: Two other carotenoids, lutein and zeaxanthin, also provide antioxidant support for preventing cataracts. Researchers doing a five-year follow-up with participants in an eye study found that those who took the most lutein and zeaxanthin were at a significantly lower risk for developing new cataracts compared to those with low intakes. Zinc: This mineral, an essential trace element, is another recommended nutrient for vision care. It’s used to treat macular degeneration, night blindness, and cataracts. Multivitamin/mineral: A good strategy for eye health supplementation is to approach it from all angles through a multi. The National Eye Institute’s Age-Related Eye Disease Study (AREDS) determined that some patients with AMD benefited from a high-dose combo of vitamins C and E, beta carotene, and zinc. A follow-up study added lutein, zeaxanthin, and omega-3 fatty acids to the mix. A cataract study by researchers from the Harvard Medical School and Boston’s Brigham and Women’s Hospital found that men who took multivitamin supplements over the course of five years had a reduced chance of developing new cataracts. For people interested in a multi for vision health, WebMD recommends looking for one that contains vitamins C and E, beta carotene, zinc, zeaxanthin, selenium, lutein, calcium, thiamine, folic acid, and omega 3s. As always, talk with your healthcare provider before starting a new supplement routine. —Jane Eklund “Beta-Carotene”; “Zinc,” MedLine Plus, https://MedLinePlus.gov l “Glaucoma,” University of Maryland Medical Center, www.umm.edu l “NEIFunded Research Points to Novel Therapies for Dry Eye,” National Eye Institute, www.NEI.NIH.gov, 6/29/17 l “Nutrition and Cataracts,” American Optometric Association, www.aoa.org l “Research Indicates Multivitamins May Reduce Risk of Cataracts in Men,” 2/21/14; “Study Finds an Improved AMD Supplement Formula,” American Academy of Opthalmology, www.aao.org, 9/15/13 l “Supplements for Vision and Healthy Eyes,” WebMD, www.webmd.com
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going the distance training for that 5K race
You’ve stuck to your resolution to exercise more this year, and now you’re eyeing a 5-kilometer race later this spring. Maybe it’s a local downtown run on Memorial Day or a Fourth of July race in a nearby city. Here’s a schedule that will prepare you to run the whole race, and maybe to be a little bit competitive about it. But the training—and the race itself—ought to be an enjoyable experience. Always run at a pace that feels comfortable.
Let’s assume that you’ve been walking a lot and jogging a little, so you’re in reasonable condition. The first week of training will be a step forward, so plan on running three days and walking on the others. This plan will have you ready to run steadily for at least 30 minutes after eight weeks. That should get you to the finish line. (5K is 3.1 miles, so a 10-minute-per-mile pace will have you on target. If your speed is more like 12 or 15 minutes per mile, you might need a few walking breaks to complete the race.) I recommend that you vary your training courses. Choose a traffic-free area when possible, such as a park or a high school track. If the course you’ll be racing on is hilly, then make sure some of your training runs are too.
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Phase one: Base training Think about minutes rather than miles. You’ll run at a comfortable pace on three nonconsecutive days for these first four weeks, with walking breaks to extend the distance you cover. Walk for 30 to 45 minutes on at least three of the other days. Finish every workout with a few minutes of walking. WEEK 1
1 Run 5 minutes; walk 10; run 5 2 Run 7 minutes; walk 10; run 5 3 Run 5 minutes; walk 5; run 5; walk 5; run 5
1 Run 5 minutes; walk 10; run 5 2 Run 8 minutes; walk 10; run 5
3 Run 5 minutes; walk 5; repeat two more times
1 Run 6 minutes; walk 4; repeat two more times 2 Run 10 minutes; walk 5; run 5; walk 5; run 5; walk 5 3 Run 5 minutes; walk 3; repeat two more times
1 Run 12 minutes; walk 5; run 6
2 Run 6 minutes; walk 3; repeat two more times 3 Run 12 minutes; walk 5; run 6
Phase two: Building confidence You’ll run a bit longer in this next fourweek phase, but keep up with those walks on alternate days. You’ll probably be ready to run for 30 minutes at the end of this phase. Leave at least five days before the end of this phase and your race, taking a couple of easy runs before competing. WEEK 5
1 Run 15 minutes; walk 3; run 6
2 Run 5 minutes; walk 2; repeat two more times 3 Run 10 minutes; walk 5; run 10
4 Alternate 5 minutes running and 3 minutes walking for up to 40 minutes.
1 Run 16 minutes; walk 4; run 4
2 Run 6 minutes; walk 2; repeat two more times 3 Alternate 5 minutes running and 3 minutes walking for up to 40 minutes
1 Run 20 minutes; walk 3; run 6
2 Run 8 minutes; walk 2; run 6; walk 2; run 6 3 Run 12 minutes; walk 5; run 12
4 Alternate 6 minutes running and 2 minutes walking for up to 40 minutes
1 Run 24 minutes; walk 3; run 6
2 Run 8 minutes; walk 2; run 6; walk 2; run 6 3 Alternate 6 minutes running and 2 minutes walking for up to 40 minutes
Phase three: Adding speed More advanced training involves “speedwork,” which means shorter, faster runs at least once a week. After eight weeks of training, you’ve built a strong foundation. But speedwork puts added strain on the muscles and joints, so proceed with caution. Be mindful of pain and take time off if necessary to heal. But if you’re ready for the next step, incorporate some interval training. I’ll refer to distances on a track, but you can do these on any flat surface. (One lap around a standard high school track is 400 meters.) You’ll follow much the same plan as in phase two, but substitute 400- or 800-meter “interval sessions” for the second workout of each week. You’ll also want to make your long run of the week a little longer, so add 2-4 minutes to that first workout. WEEK 9
1 Run 18 minutes; walk 3; run 6 minutes
2 Run 400 meters; rest for 1 minute. Do this six times. The pace should be faster than anything you’ve done so far, but not so fast that you have trouble completing the workout. 3 Run 10 minutes; walk 5; run 10
4 Alternate 6 minutes running and 2 minutes walking for up to 40 minutes (do the running portions a little faster than you did in earlier weeks).
1 Run 20 minutes; walk 4; run 5
2 Run 800 meters; rest for 1 or 2 minutes. Do this four times. 3 Alternate 6 minutes running and 2 minutes walking for up to 40 minutes
1 Run 24 minutes; walk 2; run 6
2 Run 400 meters; rest for 1 minute. Do this eight times. 3 Run 12 minutes; walk 5; run 12
4 Alternate 8 minutes running and 2 minutes walking for up to 40 minutes
1 Run 28 minutes; walk 4; run 4
2 Run 800 meters; rest for 1 or 2 minutes. Do this five times. 3 Alternate 8 minutes running and 2 minutes walking for up to 40 minutes
Stepping it up
Thinking about winning the race? You can find more advanced training schedules at Nike.com and RunnersWorld.com. If soreness from overtraining slows you down, be sure to read “Your Anti-inflammation Plan” on page 22 of this issue of remedies. Best of luck. Your natural inclination (driven by adrenaline) may be to run too fast at the beginning of the race. Tell yourself to stick to your normal training speed. If you feel great after a mile or two, feel free to pick up the pace. And have fun! —Cameron Hendrix FURTHER READING “5K Run: 7-Week Training Schedule for Beginners,” www.MayoClinic.org, 3/4/17 l “5K Training Plan,” www.Nike.com l “Beginner Training Plan: 6 Weeks to a 5K,” www.FitnessMagazine.com l “The Weekend Warrior’s 5K Plan” by Amy Rushlow, www.MensHealth.com, 3/3/15
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North American Herb & Spice Oreganol P73 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.
NOW Foods Mega D-3 & MK-7 Veg Caps combine two key nutrients extensively researched for their roles in the health of teeth, bones, and the cardiovascular system.
The compact Waterwise 4000 purifier removes contaminants, providing fresh, 100 percent steam-distilled and filtered water for office, home, or travel—as simple to operate as a coffeemaker.
Mushroom Wisdom’s Maitake D-Fraction Pro 4X EZ Spray is a full-strength, easy-to-use, fast-acting spray, grounded in immune support research.
Kids love Nordic Naturals’ strawberry-flavored Children’s DHA. Made from Arctic cod liver oil, these products are rich in the omega 3 DHA, which is essential for brain function. For children three years and up.
Super Curcumin from AFI utilizes the award-winning Curcumin C3 Complex ingredient and BioPerine, the safest and most effective way to increase curcumin’s uptake.
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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regain your youthful glow with collagen Waiting for spring to arrive is tough, but your skin doesn’t have to be. During the cooler months, rapidly dropping air moisture can leave skin dry, chapped, and cracked. Combined with the natural signs of aging, the effects of winter weather can have us feeling like we don’t recognize the face in the mirror. Collagen supplements can help us get our skin back to looking its best. Collagen supplements reduce the appearance of eye wrinkles, also called “crow’s feet.” In one study, middle-aged women taking daily collagen supplements reported a noticeable reduction in the appearance of wrinkles— as much as 20 percent—as compared to those taking a placebo. Similar research found that the benefits of collagen don’t fade away, even after stopping supplementation. Supplementing with collagen results in skin that is smoother, more elastic, and less saggy. Some research suggests that collagen supplements may even help to increase collagen production. In one study, daily doses of hydrolyzed collagen resulted in a 65 percent increase in women’s production of procollagen, the precursor to collagen. Collagen supplements significantly decrease dryness—a boon for chapped lips. Researchers discovered that supplementing with collagen for as little as 12 weeks results in a significant decrease in dryness and scaling.
“Daily Consumption of the Collagen Supplement Pure Gold Collagen Reduces Visible Signs of Aging” by M. Borumand and S. Sibilla, 10/14; “Ingestion of BioCell Collagen, a Novel Hydrolyzed Chicken Sternal Cartilage . . .” by S.R. Schwartz and J. Park, 7/27/12, Clin Interv Aging l “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study” by E. Proksch et al., 8/14/13, Skin Pharmacol Physiol
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Natural remedies and tasty recipes to support a healthy way of life.
Donâ€™t Succumb to Cold and Flu
Most of us want to spend the holiday season socializing with friends and family, not spending quality time on the couch with a box of tissues.
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2/5/18 4:12 PM
By Patty Bovie
your anti-inflammation plan find help when it hurts
Chronic inflammation contributes to conditions such as diabetes, arthritis, cancer, depression, heart disease, and Alzheimer’s disease. But what causes it? And how do you keep it at bay?
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While inflammation is a sign of damage, it’s also the body’s natural defense mechanism. When we’re injured, white blood cells rush to the area and release a chemical that stimulates blood flow to begin the healing process. This is why an injury swells and becomes hot to the touch. That’s the positive work of inflammation. “When you train hard you’re always going to get a certain amount of microtrauma in the muscles and connective tissues that’s absolutely necessary to bring out the body’s repair mechanisms,” said cardiologist and avid runner Robert Liao, MD. “This type of inflammation is acute, or temporary, and can be remedied with nutrients that help clear our system of free radicals and repair oxidative damage.” Chronic inflammation is a different story. It occurs when our adrenal glands elevate our levels of cortisol—a steroidal hormone that’s released when the body is under stress. “Our bodies are not designed to handle elevated cortisol levels over long periods of time,” said Keri Claiborne Boyle, a former nationally ranked triathlete and certified coach of USA Triathlon. “It suppresses the immune system, decreases bone formation, and makes our bodies work overtime.”
What we eat matters
We’ve begun to realize that chronic inflammation can be reduced through diet. “Wheat, sugar, red meat, and dairy are all inflammatories,” explained certified health coach Liz Keller. “When our body is inflamed it can show up as joint pain, digestive issues, asthma, even poor oral health.” Eating the right nutrients, especially those that specifically target inflammation, can help both acute and chronic cases. Consider these: Curcumin. “Curcumin is a natural antioxidant,” Keller said. “It’s the primary active ingredient in turmeric, which is considered a ‘power spice’ because it promotes healing.” Prominent in Indian foods, this bright orange spice has potent anti-inflammatory effects. Dr. Liao said that he began taking turmeric “to reduce soreness after running, and it worked so well, I no longer needed ibuprofen.” continued on page 25 March 2018
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Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Brothbroth Protein™—a breakthrough Two major drawbacks to experiencing the benefits of bone is the time to make itin atprotein home and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough protein supplementation that delivers the benefits of bone broth in an easy-to-mix, convenientin and on-the-go form. that delivers the benefits of bone broth in an easy-to-mix, convenient and supplementation on-the-go form. on-the-go form. Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving, Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving, it also provides BoneBroth Broth Co-Factors glucosamine, chondroitin, hyaluronic acid Not only does Bone Protein™ packsuch 20g as of collagen, gut-friendly and Paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals to support such the health of yourglucosamine, gut, joints, muscles, skin and healthyacid it also provides Bone Broth Co-Factors as collagen, chondroitin, hyaluronic and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy detoxification.† and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy detoxification.† detoxification.† Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, and legumes. Carefully-crafted can for trust and sensitive tested to Bone Broth Protein™ is freenuts of common allergens and the idealquality proteinyou source those to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO grains, free. to be dairy, GMO free. egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.
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W W W. B O N E B R OT H P R O.C O M W W W. B O N E B R OT H P R O.C O W W W. B O N E B R OT H P R O.C O M M †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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Omega-3 fatty acids. EPA, DHA, and ALA help ward off inflammation by reducing exercise-induced muscle damage and delayed-onset muscle soreness. EPA and DHA are abundant in coldwater fish like salmon, tuna, and mackerel, while ALA is found in walnuts, flaxseeds, and some other plants. “Fish oil plays a huge role in my daily supplementation as an athlete,” said coach and marathoner Sabrina Wieser. “A high dose of fish oil capsules (especially after races or harder workouts) helps me decrease inflammation, enhance protein utilization, and reduce recovery times.” Ginger. This tasty herb has been shown to have strong anti-inflammation properties. Add it to foods, savor it in tea, or try it in its many supplement forms. Berries. Blackberries, blueberries, strawberries, and others are packed with antioxidants that help clear inflammation-causing free radicals from the body. “All berries are anti-inflammatories, but the darker the berry the more healing power it has,” Keller said. Though they aren’t technically berries, tart cherries and their juice have also been shown to have strong anti-inflammatory effects.
Relax . . .
While we all have stress in our lives, minimizing it can help reduce chronic inflammation. Icing, massage, soft-tissue work, and stretching are great for sore muscles, but you need to take a whole-body approach to address chronic inflammation. Even making small changes—like breathing deeply to slow your heart rate in high-pressure situations—can help. Make a conscious effort to meditate or practice yoga, or take the time to do relaxing, low-stress activities. “If you’re worried about vascular inflammation, you can have your hs-CRP [highly sensitive C-reactive protein] levels checked,” Dr. Liao said. “If it’s not abnormally elevated, spending hundreds of dollars on supplements may not be a good use of your money.” But choosing to eat fish a couple of times a week, indulging in Indian food regularly, and taking a yoga class just may be. “Anti-oxidative and Anti-inflammatroy Effects of Ginger in Health and Physical Activity . . .” by N.S. Mashhadi et al., Int J Prev Med, 4/13 l “Everything You Need to Know About Inflammation” by Christian Nordqvist, www.MedicalNewsToday.com, 11/24/17 l “The Facts on Omega-3 Fatty Acids,” www.WebMD.com, 8/17 l “Foods That Fight Inflammation,” Harvard Women’s Health Watch, 8/13/17 l “Key Supplements for Runners” www.RunningBrina.com, 1/14/18 l Personal communication: Keri Boyle, Liz Keller, Robert Liao, Sabrina Wieser 1/18
consider this Wakunaga of America’s Kyolic Curcumin contains aged garlic extract and Meriva Turmeric Complex to provide support for healthy inflammation response, joint function, colon and liver health, and cardiovascular benefits.
Emerald Health Bioceuticals Endo Inflame naturally promotes the body’s healthy response to pain and inflammation by supporting the endocannabinoid system for optimal health and vitality.
Europharma’s CuraMed by Terry Naturally provides superior support for healthy inflammation response and protects cells from oxidative stress with patented curcumin with turmeric essential oils containing turmerones.
King Bio Advanced Arnica Soothing Homeopathic Cream provides temporary relief of symptoms from injury or overexertion including swelling or stiffness, sprains and strains, inflammation, and soreness after exercise.
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e ve r y d a y r e m e d i e s
constipation What is it? Changes in frequency of bowel movements (fewer than three per week); passing hard stools; feeling bloated, full, or nauseated; abdominal pain; straining during bowel movements. What causes it? Dehydration, delaying defecation, lack of exercise, low-fiber diet, illness or chronic disease, pregnancy, stress, and travel are the most common causes.
Food: Eat a diet rich in vegetables, fresh and dried
fruit, nuts and seeds, and whole grains; avoid high-sugar, high-fat foods. Mint tea can ease bloating and nausea.
Herbal Therapy: Buckthorn, fenugreek, senna,
Supplements: Bulk-forming laxatives like flaxseed
Homeopathy: Calcarea carbonica, Causticum,
Lifestyle: Increase fiber intake; drink plenty of fluids;
and slippery elm.
Graphites, Natrum muriaticum, Sepia, Silica, and Sulphur.
and psyllium; glucomannan; probiotics.
“Constipation,” University of Maryland Medical Center, www.umm.edu, 12/19/15 l “Constipation (Homeopathy),” Michigan Medicine, www.UofMHealth.org, 10/31/12 l “Herbal Remedies for Constipation: Rhubarb, Senna, and More” by Annette McDermott, www. Healthline.com, 11/21/17
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springtime relief allergy prevention and treatment
Eyebright (Euphrasia officinalis)
As plants release their springtime pollen, it’s time to consider swapping hay fever misery (or neverending allergy medications) for natural remedies. Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances. Over time, you may be able to decrease incendiary inflammation and retrain the immune system so you’re less reactive to pollen and other allergens in the first place. While you can begin making changes during allergy season, it’s often more helpful if you start a few weeks or months prior. And if you’re an intensely allergy-prone person, give yourself a year or more of TLC. Petadolex: This extract of butterbur (Petasites hybridus) has had the liver-toxic pyrrolizidine alkaloids removed. It’s one of the best-researched herbal supplements for seasonal allergies. In clinical studies, it performed as well as Zyrtec and Allegra, without drowsy side effects.
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Nettle: Even though this plant contains histamine and other inflammatory compounds in its stinging hairs, when taken as a supplement, nettle (Urtica dioica) decreases inflammation and has an antihistamine response, acting via multiple pathways. Try a milliliter or two of fresh plant tincture as needed and preventively. You can take it solo or combine it with other allergy support herbs.
The following herbs have not been put up to scientific scrutiny, but they have a long history of use for allergies and excessive mucus. Goldenrod (Solidago spp.) helps thin and drain mucus. It also offers some antihistamine support and blends well with nettle. The intensely bitter horehound (Marrubium vulgare) thins and drains mucus particularly well in situations like annoying postnasal drip. Like nettles, both work best when the tinctures are made from fresh plant material. Another set of plants are known as “anticatarrhal,” which means they help remove excess mucus, often with a more drying effect compared to the previously mentioned “water movers.” Berberine-rich herbs such as barberry (Berberis spp.), Oregon grape root (Mahonia spp.), goldenseal (Hydrastis canadensis), and coptis (Coptis spp.) fall into this category and can also be added to a neti wash to fight sinusitis and sinus infections. Other useful anticatarrhal herbs include eyebright (Euphrasia officinalis syn. E. rostkoviana), purple loosestrife (Lythrum salicaria), and bayberry (Myrica cerifera) root bark. Be aware that goldenseal, eyebright, and some stands of coptis and Oregon grape root are threatened in the wild. Seek organically cultivated sources. Most of these herbs work best (and fastest) as tinctures, but you will also find many of them in encapsulated allergy blends.
Prevention & Long-Term Support
Several studies suggest that the immune systems of those in first-world countries begin to overreact to harmless substances like pollen because we live in an environment with too much sanitization. The immune system lacks the opportunity for normal, healthy pathogenic challenges and instead gets an itchy trigger finger.
This may also tie into microbiome research that links the well-being of beneficial bacteria in our bodies (particularly in the large intestine) to overall well-being, including immune function. For example, one Swedish study found that children who grew up in households that washed dishes by hand (versus with a dishwasher), ate fermented food, and focused on food that came directly from farms were less likely to have allergic conditions, possibly due to microbial exposure. While this research is still new, adding probiotic supplements and/or fermented foods like sauerkraut to your diet may gradually improve your microbiome and immune function, and make you less reactive (although 1 percent of the population may find that fermented foods actually aggravate an underlying histamine intolerance).
Medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root, appear to give the immune system a healthy challenge so it gradually begins to behave more effectively. You can take these in various supplement forms, but I also like simmering them into broths or tea that can be frozen or concentrated into ice cubes for regular use in recipes. Simmering them for hours in water helps extract the beneficial polysaccharides. Food allergies and sensitivities are particularly common in people with seasonal allergies. I often see seasonal allergies (and eczema and gut issues) disappear when we sleuth out and remove personal trigger foods such as dairy or gluten. It also makes sense to eat a clean diet loaded with fresh produce, reduce stress and exposure to environmental toxins and pollutants, sleep well, and heal the gut if it’s inflamed or “leaky.” —Maria Noël Groves, RH (AHG) Maria Noël Groves, RH (AHG), author of Body into Balance: An Herbal Guide to Holistic Self Care, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
Goldenrod (Solidago spp.)
“Allergy in Children in Hand Versus Machine Dishwashing” by B. Hesselmar et al., Pediatrics, 3/15 l “Complementary Therapies in Allergic Rhinitis” by I. Sayin et al., ISRN Allergy, 11/13 l “Histamine Hack: How to Safely Eat Fermented Foods,” https://BodyEcology.com l “Natural Treatment of Perennial Allergic Rhinitis” by S.M. Thornhill and A.M. Kelly, Altern Med Rev l “Treating Intermittent Allergic Rhinitis: A Prospective, Randomized, Placebo and Antihistamine-Controlled Study of Butterbur Extract . . .” by A. Schapowal, Phytother Res
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How Autophagy Keeps You Young
Naomi Whittel has made it her mission to better the lives of women by empowering them to take control of their health. As the CEO of Twinlab Consolidated Holdings, she has successfully launched hundreds of best-in-class nutritional supplements made with scientifically proven and patented ingredients for longevity, weight management, and beauty. Her new book, Glow15: A Science-Based Lifestyle Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life, launches this month.
Battling the visible and invisible signs of aging is very much part of what led me on my search to better understand the science of autophagy. In the 1950s, Belgian scientist Christian de Duve was studying insulin when he accidentally discovered a process he called autophagy, from the Greek words for “self” (auto) and “eating” (phagy). It is the mechanism by which cells cannibalize some of their own parts in a continual cleanup process. In the 1970s and ’80s, researchers began looking at the process of autophagy. It had not been studied extensively at the time, and nobody really knew its role or why it was important. The big breakthrough came in 1983, when researcher Yoshinori Ohsumi, while conducting experiments in yeast, discovered the genes that regulated autophagy. He found that without those genes, autophagy didn’t work—and the cells couldn’t repair themselves. He won the Nobel Prize in 2016, as his work was considered fundamentally important to understanding how autophagy functions in cells. The most fascinating part of the discovery of autophagy is that the process is given a boost if there is cellular stress. If cells lack nutrients, are deprived of energy, or are damaged in some way, a “stress response” mechanism is activated, which initiates autophagy. As a result, cell function actually improves when we’re under stress. In the absence of added stress, autophagy remains functioning at a moderate level, maintaining cell function. This is known as its maintenance mode. On my quest to learn from the leading experts, I met William A. Dunn Jr., PhD, a professor of anatomy and cell biology at the University of Florida and one of the most respected authorities on autophagy, who has been studying the process for more than 30 years. He explained that as your cells get older, parts of the cells age and become nonfunctional. “Autophagy is a way of rejuvenating the cell,” he said. “It basically gets rid of the nonfunctional components of the cell.” The thinking then goes that when you activate autophagy, you reduce the chance of developing age-related problems and thus extend your lifespan. –E xcerpted from Glow15 with permission from Houghton Mifflin Harcourt.
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