Page 1

Compliments of

You Time

Pampering sheet masks. page 14

Beat Glaucoma Eye-health strategies. page 21

March 2019

Foods for

Brain Health

Our top picks for

ESSENTIALS FOOD ESSENTIALS AWARD WINNER page 36 2019 MARCH MADNESS SNACKS • JOINT PAIN STRATEGIES • GET MORE SLEEP!

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Build Beauty from Within Hair, Skin, Nails & Joints†

Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.

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† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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MAKE PEACE WITH YEAST End the battle against yeast with Super 8 Probiotic. If you’ve been battling the unpleasant symptoms of yeast imbalance, you know…the itching, the burning…then it is time to enlist the help of Super 8 Probiotic. Super 8 puts 8 strains of probiotic goodness and 42 billion cells of yeast-balancing genius on your side. It’s like having your own personal army ready to defend you when things get a little off balance “down there”. With Super 8 on your side, you can finally make peace with yeast. #MakePeaceWithYeast

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16

MARCH 2019

Slam Dunk Snacks

Celebrate March Madness with vegan versions of crowd favorites.

16

21

Beating Glaucoma

A holistic vision-saving strategy.

36

Essential Food Awards

We present the best of the best in healthy foods!

departments 6 Editor’s Note 11 News Bites

CBD & insomnia * What to eat to sharpen memory * More

14 Natural Beauty

Make time for you—with sheet masks!

24 Hot Products 27 Weighing In

Make a plant-protein potion with key ingredients.

28 Healthy Family © 2018 DAVID PAUL SCHMIT

21

34

36

Don’t lose your snooze! How to combat insomnia.

31 Herbal Healers

Breathe better during allergy season.

32 Special Diets

ESSENTIALS AWARD WINNER 2019

The MIND diet keeps your brain in top shape.

34 Smart Supplements

Reduce inflammation, banish pain.

ESSENTIAL FOOD

AWARDS

40 Food for Thought

Acupuncture for opioid addiction and withdrawal. Cover: Olive Oil

For more health & wellness resources visit

tasteforlife.com

www.

Products advertised or mentioned in this magazine may not be available in all locations.

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/tasteforlifemag

/tasteforlifemag

@TasteforLife

/tasteforlife

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MARCH 2019

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EDITOR’S NOTE

Celebrating Twenty Years

A MINDful Approach to Health Your health is your greatest asset. Your efforts to eat well and move your body each day are small investments that pay off in big ways—feeling good mentally, emotionally, and physically. And while it’s easy to get fixated on what can be the visible components of health—like weight—it turns out that eating well pays off huge dividends invisibly, upstairs, in our brains. One of the things people fear most about aging is cognitive decline, especially if there’s a history of Alzheimer’s disease in the family. Preliminary research on the MIND diet, developed by a nutritional epidemiologist, indicate it can reduce risk for Alzheimer’s disease by as much as 53 percent in those who follow the plan rigorously. The diet is based on getting enough of the brain-protective nutrients from two proven and popular eating approaches, the DASH diet to lower blood pressure and the Mediterranean diet. Learn more about this exciting eating plan on page 32. If you’re a fan of March Madness, don’t miss “Slam-Dunk Snacks” on page 16, which features healthy versions of fan favorites, like Cauliflower Buffalo Wings and Jackfruit Pulled Pork with Barbecue Sauce! Our annual Essential Food Awards on page 36 will give you even more ideas for healthy snacking! To your health,

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (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

Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2019 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. 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 Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Lynn Tryba

A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

6 tasteforlife

Printed in the U.S. on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

M A RCH 201 9

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ESSENTIAL NUTRIENTS

for your

WHOLE BODY

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The Answer to Healthy A1C Levels*

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Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 60 years of German research.*†

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RESEARCH UPDATE

CBD OIL may ease insomnia Cannabidiol, better known as CBD oil, appears to work as a sleep aid, according to a recent review of studies. The authors noted that “research on cannabis and sleep is in its infancy and has yielded mixed results,” but they pointed to CBD benefits that included relief from insomnia, REM sleep disorder, and excessive daytime sleepiness. The same review found that tetrahydrocannabinol (THC) may have longterm negative effects on sleep quality. SOURCE “Cannabis, cannabinoids, and sleep: A review of the literature” by K.A. Babson et al., Curr Psychiatry Rep, 4/17

AUTISM SYMPTOMS IMPROVED with cannabis oil Children with autism saw improvement in a substantial number of symptoms following treatment with cannabis oil that contained 30 percent cannabidiol oil (CBD) and 1.5 percent tetrahydrocannabinol (THC). The study included 188 kids who were 18 or younger. The oil was found to be safe and well tolerated in relieving seizures, depression, restlessness, rage, and other symptoms. More than 80 percent of the parents reported significant or moderate improvements in their kids after six months of treatment. Sleep, concentration, quality of life, mood, and the ability to dress and shower independently all showed significant gains. SOURCE “Medical cannabis relieves symptoms in children with autism,” American Associates, Ben-Gurion University of the Negev, 1/31/19

www.tas teforl i fe.com

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PRODUCE AISLE

Berries, greens tied to BETTER MEMORY Eating colorful fruits and vegetables has been linked to a lower risk of memory loss in men. Leafy greens, dark orange and red vegetables, berries, and orange juice appeared to boost thinking and memory skills. Researchers tracked diet and health results from more than 27,000 men with an average age of 51 at the beginning of the study. “One of the most important factors in this study is that we were able to research and track such a large group of men over a 20-year period of time, allowing for very telling results,” said researcher Changzheng Yuan, ScD, of the Harvard T.H. Chan School of Public Health. Participants were divided into five groups depending on their self-reported fruit and vegetable consumption. The highest group ate about six servings of vegetables per day and three servings of fruit; the lowest sector ate about two servings of vegetables and half a serving of fruit. Men who ate the most vegetables were 34 percent less likely to develop poor thinking skills than those who ate the least. Men who drank orange juice every day were 47 percent less likely to decline compared to those who drank little. SOURCE “Orange juice, leafy greens and berries may be tied to decreased memory loss in men,” American Academy of Neurology, 11/21/18

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M ARCH 2019

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HEALTHY EATING

MEDITERRANEAN DIET helps the heart Women who adhered to a Mediterranean-style diet—rich in plants and olive oil and low in meats and sweets—were about 25 percent less likely to develop heart disease compared to those who did not follow the plan. “Our study has a strong public health message that modest changes in known cardiovascular disease risk factors, particularly relating to inflammation, glucose metabolism, and insulin resistance, contribute to the long-term benefit of a Mediterranean diet on cardiovascular disease risk,” said lead researcher Shafqat Ahmad, PhD. Body mass index, blood pressure, cholesterol levels, and other factors also improved in women who followed the diet. SELECTED SOURCES “Assessment of risk factors and biomarkers associated with risk of cardiovascular disease among women consuming a Mediterranean diet,” by S. Ahmad et al., JAMA Netw Open, 12/7/18 n “Researchers explore what’s behind Mediterranean diet and lower cardiovascular risk,” Brigham and Women’s Hospital, 12/7/18

THIS IS GOODNESS YOU CAN SEE

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NATURAL BEAUTY B Y TA S T E F O R L I F E S TA F F

FACE TIME FIT SOME “YOU TIME” INTO YOUR DAY HAS YOUR FACIAL SKIN SUFFERED FROM THE RAVAGES OF A COLD, DRY WINTER? IS IT DEHYDRATED, DULL, AND DESPERATE FOR SIGNS OF LIFE? There’s no need to pay for expensive—and lengthy—spa services. Thanks to sheet masks, a trend that originated in South Korea, you can have more hydrated and luminous skin in just minutes. Sheet masks are not designed for exfoliating or cleansing. Instead, they deliver nourishing serums to the skin. Made from natural fabric, the sheets are soaked in serums made from beneficial ingredients such as plant stem cells, peptides, vitamin C, probiotics, seaweed, aloe vera, activated charcoal, and hyaluronic acid. Sheet masks are available for a variety of skin types. Look for ones made from biodegradable, compostable materials that use minimal packaging. Give priority to sheet masks made with organic ingredients. To use, simply shake a sheet out of its packaging and apply it to a clean face for as long as the instructions call for, usually 10 to 20 minutes. After removing the sheet, rub excess serum into your face, neck, and décolleté. TFL

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B Y E VA M I L O T T E

March Madness kicks off March 17 with selection Sunday and continues until early April. Even if watching the basketball games isn’t your thing, try digging into some winning, healthy vegan snacks.

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 6.

For the wings N c chickpea flour N c white rice flour 1 Tbsp gluten-free mock chickenflavored broth powder K tsp salt N tsp baking soda N tsp smoked paprika K c water 1 medium head (10 oz) cauliflower cut into florets (4 c) 1 Tbsp canola oil Vegan ranch dressing, optional For the sauce N c mild hot sauce 2 Tbsp vegan margarine spread 1 garlic clove, pressed N tsp vegan Worcestershire sauce K tsp salt

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1. Preheat oven to 450°. 2. Make wings: In a medium bowl, whisk together flours, broth powder, salt, baking soda, and paprika until well combined. Whisk in water until smooth. 3. Add cauliflower florets to bowl and toss them in batter, making sure to coat each piece completely. 4. Place a heavy baking sheet in the hot oven and let it warm for 5 minutes. Remove from oven and quickly drizzle oil over baking sheet. Spread cauliflower pieces over hot oil and return hot pan to oven as quickly as you can. Bake for 25 minutes. Remove from oven. 5. Using a spatula, flip pieces over. Return to oven and bake for 10 minutes, or until browned. Remove from oven. 6. Make sauce: In a small pot over low heat, combine hot sauce, margarine, garlic, Worcestershire sauce, and salt and cook until warmed through. Remove from heat. 7. Serve baked cauliflower hot, drizzled with sauce. If desired, serve cauliflower alongside ranch dressing. Kitchen Note: Cauliflower is delicious and nutty tasting when coated with a crispy layer of batter and baked at a high temperature. If you prefer heat, toss the whole batch of baked cauliflower with hot sauce. If less heat is desired, drizzle hot sauce over instead. Per serving (without ranch dressing): 107 Calories, 2 g Protein, 10 g Carbohydrates, 2 g Fiber, 7 g Total fat (1 g sat), 355 mg Sodium, HHH Vitamin C, H Vitamin B6, Folate

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For the sauce 1 Tbsp canola oil 1 small yellow onion, diced 4 garlic cloves, minced K c apple juice N c freshly squeezed lemon juice 6 oz tomato paste 2 Tbsp apple cider vinegar N c light brown sugar 2 tsp Dijon mustard O tsp sea salt, more to taste K tsp chipotle powder K tsp smoked paprika 2 Tbsp vegan Worcestershire sauce (optional)

1. Make sauce: In a large sauté pan over medium heat, warm canola oil. Add onion and sauté, stirring constantly, until it starts to sizzle. Reduce heat to medium-low and sauté for 10 minutes, or until soft and lightly golden. Add garlic and cook for 2 minutes.

For the pulled pork 2 (14 oz) cans young jackfruit in brine, drained 2 Tbsp extra-virgin olive oil K c low-sodium vegetable stock Water as needed Gluten-free buns for serving

5. Uncover pan and mash jackfruit with a fork or potato masher. Add O cup of prepared barbecue sauce and K cup water and stir. Cook, stirring frequently, for 5 minutes, or until mixture is thick. Remove from heat.

2. In a cup, whisk together apple and lemon juices, tomato paste, and cider vinegar. Add mixture to sauté pan, along with brown sugar, mustard, salt, chipotle powder, paprika, and Worcestershire sauce, if using. Stir until well combined, bring to a simmer, and cook at a barely bubbling simmer, stirring frequently, for 10 minutes, or until thickened. Remove from heat. 3. Make pork: Drain and rinse jackfruit very well to try to remove as much salt as possible. In a large sauté pan with a lid over medium-high heat, warm olive oil. Add jackfruit to pan and stir. When jackfruit starts to stick and brown, reduce heat to medium and cook, stirring constantly, until it is fully browned and pan is dry. 4. Add vegetable stock to pan; it will bubble up. Reduce heat to low, cover, and cook for 20 minutes, checking halfway through cooking time to see if pan is dry; if needed, add water to keep it from sticking.

6. Serve hot on buns.

© 2018 DAVID PAUL SCHMIT

Per serving (with buns): 427 Calories, 9 g Protein, 79 g Carbohydrates, 5 g Fiber, 11 g Total fat (2 g sat), 803 mg Sodium, HHHHH Vitamin B6, HHHH Vitamin B1 (thiamine), C, HHH Folate, HH Vitamin B3 (niacin), E, Potassium, H Vitamin B2 (riboflavin), K, Calcium, Iron, Magnesium, Phosphorus

www.tas teforl i fe.com

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2 Tbsp coconut sugar 2 Tbsp pure maple syrup K tsp ground cinnamon

Š ANTONIO ACHILLEOS

continued from page 17

N tsp kosher salt 2 tsp coconut oil 2 c unsalted pecan halves

1. Line a baking sheet with parchment paper. Set aside. 2. In a small bowl, whisk together coconut sugar, maple syrup, cinnamon, and salt. 3. In a large nonstick skillet over medium-low, add coconut oil and sugar mixture. Stir until melted and smooth. 4. Add pecans and increase heat to medium, stirring until pecans are thoroughly coated. 5. Cook over medium, stirring occasionally, about 3 minutes, or just until pecans have absorbed sugar mixture. 6. Transfer pecans to prepared baking sheet, and spread in a single layer. Let cool completely. Store in an airtight container up to 2 weeks. Kitchen Note: This recipe can easily be doubled. Light brown sugar may be substituted for the coconut sugar. Per serving (V cup): 103 Calories, 1 g Protein, 5 g Carbohydrates, 1 g Fiber, 9 g Total fat (1 g sat), 30 mg Sodium, H Vitamin B1 (thiamine)

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1 c boiled potato 1 c roasted red bell peppers K c diced tomato 2 garlic cloves, chopped 1 jalapeĂąo pepper, seeded and diced 1 tsp onion powder 1 tsp ground cumin 1 tsp ground turmeric 2 Tbsp nutritional yeast N c plain unsweetened nut-free nondairy milk or water

1. Place all ingredients in a blender container. 2. Blend on High until mixture is smooth. 3. Transfer mixture to a saucepan set over medium heat. Cook dip for approximately 10 minutes, stirring frequently. 4. Serve immediately with tortilla chips or sliced fresh vegetables. Store in the fridge for up to three days. Per serving (dip only): 56 Calories, 4 g Protein, 10 g Carbohydrates, 3 g Fiber, 1 g Total fat, 12 mg Sodium, HHHHH Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, HHHH Vitamin C, H Zinc

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Beauty truly does shine from within. Deep, soul-inspiring beauty is embracing who you are and showing respect, kindness and love to those around you. Of course, part of embracing and loving yourself means taking care of yourself and this starts with what you put into your body. This is why I use FloraSil from Flora, a plant-based silica that helps rejuvenate collagen, naturally.

HELLO BEAUTIFUL

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Rejuvenate collagen naturally with FloraSil.

Think thin hair, weak, brittle nails, and less-than-supple skin are inevitable? Think again. These telltale signs of aging may be associated with a mineral deficiency. FloraSil is the ultimate, plant-based mineral makeover. The silica in FloraSil helps reverse some of the effects of aging by rejuvenating collagen and providing valuable nutrients your body is thirsting for.* Long hair, fewer wrinkles, and strong nails? They’re all within your reach. Say “goodbye” to the effects of time, and say “hello” to FloraSil – it’s time to let your natural beauty shine. #HelloBeautiful

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florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697 Available in natural health food stores, select grocery stores, and pharmacies.

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9

green teas, infusions &

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Each EDEN tea bag reflects loving care – unbleached manila fiber,100 percent cotton string, and crimped seal. Purely compostable, no whiteners, no plastics, no staple.

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BY MARSHA MCCULLOCH, MS, RD

Beating Glaucoma

Add holistic approaches to your arsenal Glaucoma is a sneaky eye disease. It gradually erodes your vision and can ultimately result in blindness but has no early symptoms. Prescription eye drops and surgery can help slow vision loss but don’t cure the disease. The good news: Nutrition and lifestyle strategies may give you an edge in fighting glaucoma.

Get the Facts It’s estimated that more than 2 percent of Americans age 40 or older have glaucoma, but about half of them don’t know they have it. Without regular eye exams, the disease can go undetected until significant peripheral (side) vision is lost. The cause of glaucoma is unclear, but it tends to run in families. Glaucoma damages the eye’s optic nerve, which sends visual images to your brain. This damage can be caused by high fluid pressure within the eye. Standard medical treatments for open-angle glaucoma—the most common form of the disease—are primarily aimed at lowering pressure within the eye. Growing research suggests meditation and certain foods, supplements, and exercise may help lower eye pressure or combat glaucoma in other ways.

Nourishing Eyes Eating at least one-and-a-half daily servings of green leafy vegetables—such as kale, spinach, and collard greens—was linked with a 20 to 30 percent lower risk of glaucoma in a large study. These veggies are naturally rich in nitrates, which your body converts to nitric oxide. This gaseous molecule may help lower eye pressure by improving fluid drainage in your eyes. In fact, a nitric-oxide releasing compound is used in a new glaucoma eye drop. Other aspects of good nutrition may also help. Higher intake of omega-3 fats—such as from salmon and sardines— continued on page 22 www.tas teforl i fe.com

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continued from page 21

has been linked with lower odds of glaucoma. Flavonoids—abundant in onions, berries, apples, citrus fruits, cocoa, and black and green teas—have protective effects on nerves and may help slow vision loss in glaucoma. Another advantage of tea is that it contains less than a third of the caffeine that coffee has. Studies suggest higher caffeine intake may increase eye pressure and worsen glaucoma.

Smart Supplements “Some supplements may help lower eye pressure, but not as much as standard medical therapies for glaucoma,” says David Richardson, MD, an ophthalmologist specializing in the treatment of glaucoma and cataracts in San Marino, CA. “So, supplements should be used in combination with standard glaucoma therapies—not in place of them.” Here are a few supplements Dr. Richardson recommends for glaucoma, including what studies have found: • Mirtogenol is made of standardized extracts of bilberry and French maritime pine bark. When glaucoma patients took 120 milligrams (mg) of Mirtogenol once daily alongside prescription eye drops for six months, it lowered eye pressure 15 percent more than eye drops alone. • Palmitoylethanolamide (PEA) is a nerveprotectant and anti-inflammatory nutrient produced in your body and found in foods including soybeans, peanuts, and egg yolks. Taking 300 mg PEA twice daily for two months lowered eye pressure 16 percent compared to placebo in a study of glaucoma patients also treated with eye drops. • Saffron extract is rich in carotenoids, which are antioxidants. When people with glaucoma took a 30 mg capsule of saffron extract daily alongside their usual prescription eye drops, their eye pressure dropped by 15 percent in three weeks compared to placebo. Read more about these and other supplements for glaucoma at www.David-Richardson-MD.com. If you try only one new supplement over a few months’ time, it may be easier to determine whether it’s helping. Consult your doctor to avoid potential interactions with medications.

On the Horizon: HOME MONITORING Eye pressure fluctuates throughout the day, so periodic checks in your eye doctor’s office may not give the complete picture. Opthalmologist David Richardson notes that patients have lacked an easily affordable home device to monitor eye pressure, similar to how you can monitor blood sugar or blood pressure at home. However, change is slowly coming. In 2017, the FDA approved the Icare Home device for home eye pressure monitoring. It’s available only by prescription, is costly, and insurance coverage is limited. Still, it’s an important step in the right direction. If you have glaucoma and want to play a more active role in monitoring your condition, discuss the device with your eye doctor.

Healthy Lifestyle Aerobic exercise, such as walking and cycling, is important for a healthy body, including your eyes. Walking 5,000 more steps daily was linked with a 10 percent lower rate of vision loss in a study of older adults with glaucoma. Meditation may also help. “Mindfulness meditation can help reduce stress and support cardiovascular health, which could benefit your optic nerve,” Dr. Richardson says. Mindfulness meditation can be as simple as sitting quietly and focusing on breathing in and out. In a study of 60 people with glaucoma, meditation for 45 minutes daily for six weeks alongside standard glaucoma treatment resulted in a 9 percent drop in eye pressure compared to a control group using standard glaucoma treatment only. As with many chronic diseases, managing glaucoma takes effort, but the payback of preserving your eyesight is priceless. TFL

SELECTED SOURCES “Association of dietary fatty acid intake with glaucoma in the United States” by Y.E. Wang et al., 2/1/18; “Association of dietary nitrate intake with primary open-angle glaucoma: A prospective analysis from the Nurses’ Health Study and Health Professionals Follow-up Study” by J.H. Kang et al., 3/16, JAMA Ophthalmol n “Caffeine content for coffee, tea, soda, and more,” www.MayoClinic.org, 4/4/17 n “The effect of flavonoids on visual function in patients with glaucoma or ocular hypertension: A systematic review and meta-analysis” by S. Patel et al., 11/15; “Modifiable factors in the management of glaucoma: A systematic review of current evidence” by I. Hecht et al., 4/17, Graefes Arch Clin Exp Ophthalmol n “Evolution in pharmacologic thinking around the natural analgesic palmitoylethanolamide . . .” by J.M. Hesselink, J Pain Res, 8/8/13 n “Facts about glaucoma” National Eye Institute, https://nei.nih.gov, 9/15 n “Glaucoma” by D. Gupta and P.P. Chen, Am Fam Physician, 4/15/16 n “Greater physical activity is associated with slower visual field loss in glaucoma” by M.J. Lee et al., Ophthalmology, 10/10/18 n “Meditation enhances brain oxygenation, upregulates BDNF, and improves quality of life in patients with primary open angle glaucoma: A randomized controlled trial” by M. Gagrani et al., Restor Neurol Neurosci, 2018 n “Mirtogenol potentiates Iatanoprost in lowering intraocular pressure and improves ocular blood flow in asymptomatic subjects” by R.D. Steigerwalt Jr. et al., Clin Ophthalmol, 5/14/10 n “Monitoring daily intraocular pressure fluctuations with self-tonometry in healthy subjects” by L. Quérat and E. Chen, Acta Ophthalmol, 8/17 n “Ocular hypotensive effect of oral palmitoyl-ethanolamide: a clinical trial” by C. Gagliano et al., 8/3/11; “Prevalence of glaucoma in the United States: The 2005-2008 National Health and Nutrition Examination Survey” by P. Gupta et al., 5/1/16, Invest Ophthalmol Vis Sci n “The ocular hypotensive effect of saffron extract in primary open angle glaucoma: A pilot study” by M.H. Jabbarpoor Bonvadi et al., BMC Complement Altern Med, 10/15/14 n “The pharmacology of palmitoylethanolamide and first data on the therapeutic efficacy of some of its new formulations” by S. Petrosino et al., Br J Pharmacol, 6/17 n “The role of diet in glaucoma: A review of the current evidence” by A.M. Al Owaifeer and A.A. Al Taisan, Ophthalmol Ther, 6/18

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WEIGHING IN B Y TA S T E F O R L I F E S TA F F

PLANTPROTEIN POTIONS KEY INGREDIENTS

FOR GOOD HEALTH, MOST PEOPLE NEED BETWEEN 46 AND 56 GRAMS OF PROTEIN DAILY. AMERICANS TYPICALLY HAVE NO TROUBLE OBTAINING ENOUGH PROTEIN IF THEY EAT A WELL-ROUNDED NUTRITIOUS DIET. BUT SOME PEOPLE, INCLUDING ENDURANCE ATHLETES AND WEIGHT LIFTERS, MAY NEED MORE. ADDITIONAL PROTEIN MAY ALSO HELP PEOPLE OVER 50 COUNTERACT THE MUSCLE LOSS THAT OCCURS WITH AGE. FOR SOME, AN EASY WAY TO GET MORE PROTEIN IS BY DRINKING THE OCCASIONAL PROTEIN SHAKE.

“Protein shakes and meals in a glass are a tidy solution in an imperfect world,” writes Kathy Freston, coauthor of Clean Protein ($27, Weinstein Books, 2018). “There are some phenomenal plantbased protein powders and liquid meals that are healthy, affordable, and work in a pinch. They will also give you an energy boost as you rush out the door in the morning.” To make her favorite smoothie, Freston blends a scoop of plantbased protein powder with coconut milk, a spoonful of almond butter, ground flaxseeds, frozen strawberries and pineapple, and greens such as spinach or kale. After pouring a glass, she sprinkles chia seeds on top. In addition to offering about 30 grams of protein, this drink provides omega-3 essential fatty acids, which fight inflammation and benefit mood, brain, and heart health.

What to look for in a mix Pea protein is a popular ingredient in plant-based protein powder mixes. Easier to digest than nonvegan protein sources, it’s rich in fiber, complex carbohydrates, and other nutrients, including the amino acids arginine (which helps build muscle) and lysine (which aids in energy production). Hemp protein, another beneficial ingredient, is a complete protein that provides the right combination of essential amino acids to speed recovery after physical activity. Chia protein powder and/or chia seeds can be added to protein shakes. Drink immediately after making; chia swells when it’s added to liquids, forming a gel that may make smoothies difficult to sip if left alone for too long! Like many marathoners, ultra-distance runner Wayne Coates confesses to being in love with chia in his book Chia: The Complete Guide to the Ultimate Superfood ($14.95, Sterling, 2012). “Chia is extremely digestible and soothing to the stomach (not to mention joints!),” he writes. “It helps with stomach issues, slows digestion, increases hydration, helps maintain electrolyte balance, and improves stamina.” Research indicates that chia seeds may help reduce fat, increase lean mass, improve glucose levels, and increase HDL (good cholesterol). TFL SELECTED SOURCES “Chia oil supplementation changes body composition and activates insulin signaling cascade . . .” by T. Fonte-Faria et al., Nutrition, 2/19 n “HealthTalk: Pea protein is everywhere, is it healthy?” by Karen Collins, American Institute for Cancer Research, http:blog.aicr.org, 10/30/17 n “A high-protein diet is best for these 4 types of people” by Aviva Patz, www.Prevention.com, 6/26/18

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HEALTHY FAMILY BY V I C TO R I A D O L BY TO E WS , M P H

DON’T LOSE YOUR SNOOZE

FOUR TIPS TO COMBAT INSOMNIA

1. The Sleep Hormone The hormone melatonin plays a huge role in telling your body, “Hey, it’s time to sleep.” Taking melatonin supplements (especially the prolonged-released kind) shortens the time it takes to fall asleep and helps people sleep more deeply.

2. A Nice Cuppa Green tea contains an amino acid called L-theanine that promotes relaxation. By acting as an anti-anxiety agent, L-theanine helps people get better sleep, without next-day drowsiness. Available as a supplement. If you want to drink the tea instead, try a decaf variety before bed.

3. Time-Tested Herbs Chamomile offers a mild, gentle sedative effect to those who drink it as tea. In one recent study of 80 women with poor sleep quality who drank either chamomile tea or a placebo every night for two weeks, the chamomile improved sleep habits. Additional herbs that encourage sleep are lemon balm and passion flower.

4. A Sleepy Mineral Several studies show that insomnia symptoms improve when magnesium supplements are taken. In one study, older adults with insomnia took either 500 milligrams (mg) of magnesium or a placebo daily for two months. There was a clear difference between the groups, with the magnesium users experiencing significantly better sleep.

Far from being overrated or an indulgence, sleep shares close ties with quality of life. Not enough sleep and quality of life plummets. Those with insomnia—which can mean trouble falling asleep or staying asleep—report feeling daytime fatigue, irritability, inability to focus, anxiety, depression, and memory problems. One in every three adults experiences insomnia in any given year, with upwards of 15 percent of adults struggling with chronic insomnia. TFL Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial” by B. Abbasi et al., J Res Med Sci, 2012 n “Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: A randomized controlled trial” by S.M. Chang and C.H. Chen, J Adv Nurs, 2/16 n “Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia: A systematic review of efficacy and safety” by L. Culpepper and M.A. Wingertzahn, Prim Care Companion CNS Disord, 12/31/15

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HERBAL HEALERS B Y TA S T E F O R L I F E S TA F F

Did You Know?

BREATHE BETTER GET YOUR ALLERGIES UNDER CONTROL, NATURALLY EACH YEAR BRINGS THREE ALLERGY SEASONS. EARLY SPRING USHERS IN THE TREE POLLENS. LATE SPRING AND SUMMER BRING THE TRIPLE WHAMMY OF TREE, GRASS, AND WEED POLLENS. THEN, IN LATE SUMMER AND FALL, IT’S RAGWEED POLLEN SEASON. Fortunately, there are natural remedies that can help clear your allergic rhinitis symptoms—without some of the side effects, like fatigue, that can occur with conventional over-the-counter allergy meds. Always check with your healthcare provider about possible drug and herb interactions. While research is limited, many people find quercetin to be an effective natural remedy, especially if they start taking it a few weeks before allergy season. This flavonoid reduces the release of histamine, which triggers allergic symptoms. You can often find products that mix quercetin with vitamin C, a natural antihistamine, and bromelain. Bromelain is a protein-digesting enzyme derived from pineapples that, when taken on an empty stomach, helps reduce inflammatory responses. Garlic contains a high amount of quercetin and can help ease sinus inflammation. Both bromelain and garlic are natural blood thinners, so use caution if you take bloodthinning medications or have a bleeding disorder.

There’s a link between low blood levels of vitamin D and hay fever in children and adolescents.

Pycnogenol (pronounced pic-noj-en-all), a branded pine tree bark extract, is anti-inflammatory and may help with tree pollen allergies. Start taking several weeks before your symptoms usually start for best results. Depending on where you live, tree pollen allergies can start as early as February. Curcumin, the active ingredient in the herb turmeric, helps decrease inflammation and lessen symptoms such as congestion, runny nose, and sneezing. Turmeric can interfere with blood thinners, stomach acid reducers, and diabetes medications. Many people find allergy relief with stinging nettle. Research indicates that this herbal extract inhibits inflammatory processes. Stinging nettle can interfere with warfarin and heighten the effect of blood pressure meds. TFL SELECTED SOURCES Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($30, Avery, 2010) n “Study demonstrates pine bark naturally reduces hay fever symptoms,” MWW Group, www.eurekalert.org, 6/23/10 n “Which supplements are best for seasonal allergies?” www.ConsumerLab.com

Quick Fix Nasal saline sprays help remove pollen from your nasal lining, alleviating congestion and easing inflammation of mucous membranes.

Allergies Bugging You? Research shows that people who take probiotics experience milder allergy symptoms compared to those taking placebos.

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SPECIAL DIETS B Y L I S A FA B I A N

THE MIND DIET

FOR BRAIN HEALTH

WE WATCH WHAT WE EAT TO LOSE WEIGHT, BOOST HEART HEALTH, AND CONTROL BLOOD SUGAR. BUT HOW OFTEN DO WE THINK ABOUT EATING RIGHT FOR OUR BRAINS? It’s said that 15 to 20 percent of older people will experience a significant decline in their standard cognitive abilities (reasoning and memory). Known as mild cognitive impairment (MCI), for most people this condition will not affect their ability to perform everyday tasks. Still, for many, the most feared effects of aging are dementia and cognitive decline. To keep the brain functioning at its best, the MIND diet is a popular eating plan. It’s not a weight-loss plan, but it is associated with a reduced risk of Alzheimer’s disease as well as slower cognitive decline. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. Developed by nutritional epidemiologist Martha Clare Morris, ScD, the MIND diet takes two popular and proven eating plans (DASH and the Mediterranean), and focuses on the foods from each that positively affect brain health. The National Institute on Aging funded a study on the MIND diet, and in 2015 results were published stating that the MIND diet lowered Alzheimer’s risk by approximately 35 percent for those following it moderately well. Those following it rigorously lowered their risk by up to 53 percent. Long-term impacts of the diet warrant further studies, but it was noted that the MIND diet is superior to both the Mediterranean and DASH diets for preventing cognitive decline.

Feed Your Brain Following a food plan that is based on sciencebased dietary recommendations (such as the MIND

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diet) is one of the best ways to keep the brain functioning at its most optimal level. Dr. Morris found through her studies that participants had lower risks of Alzheimer’s disease and slower rates of cognitive decline when the following foods and nutrients were present in their diets: daily vegetable consumption (particularly leafy greens); intakes of vitamins B12 and E, lutein, beta carotene, flavonoids, folate, and niacin; seafood and omega-3 fatty acids; and dietary fat that was low in saturated and trans fats and high in vegetable fats. Specific items (among them leafy greens, nuts, berries) seem to be key to lowering an individual’s risk of developing a progressive brain disorder such as Alzheimer’s disease. The MIND diet includes foods like these as well as others shown to benefit the brain. Ten food groups comprise the MIND diet. grains: A Whole Three or more servings a day

erries: F BTwo or more servings a week

Vegetables: B At least one serving a day

oultry: G PTwo times a week

reen leafy vegetables (spinach, salad C Ggreens): At least six servings a week

ish: H FOnce a week

uts: D NFive servings a week

xtra-virgin olive oil: I EUsed as the primary oil

E BAteans: least three servings a week

ine: J W One glass a day

To perform its daily functions, the brain uses 20 percent of the calories you consume at rest. So when it comes to a healthy brain, reach for the cognitive-enhancing, nutrient-dense foods mentioned here, and make them an essential part of your diet. Reduce consumption of “brainless” foods (particularly those significant in saturated fat) that can harm the brain’s health: red meat, whole-fat dairy products, fried and fast foods, pastries, and sweets. TFL SELECTED SOURCES Diet for the Mind by Dr. Martha Clare Morris ($28, Little, Brown and Company, 2017) n “MIND diet,” U.S. News & World Report, https://health.usnews. com, 2018 n “The MIND diet may help prevent Alzheimer’s” by Camille Noe Pagán, www.WebMD.com, 2018

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SMART SUPPLEMENTS BY MARIA NOËL GROVES, RH (AHG)

BANISH PAIN SUPPORT YOUR JOINTS, NATURALLY THE PREVALENCE OF PAIN IN AMERICA IS STAGGERING. CHRONIC PAIN AFFLICTS 100 MILLION OF US, NEARLY FOUR TIMES THE NUMBER OF PEOPLE AFFECTED BY DIABETES AND MORE THAN DIABETES, HEART DISEASE, AND CANCER COMBINED. OSTEOARTHRITIS IS THE MOST COMMON JOINT DISORDER IN THE UNITED STATES, AND BACK AND NECK PAIN ARE AMONG THE MOST COMMON FORMS OF PAIN. ALSO CALLED DEGENERATIVE JOINT DISEASE, OSTEOARTHRITIS IS INFLAMMATION CAUSED BY WEAR AND TEAR ON THE JOINTS, WHICH OFTEN OCCURS IN KNEES, HANDS, AND HIPS.

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SELECTED SOURCES Body into Balance by Maria Noël Groves ($24.95, Storey Publishing, 2016) n “Boswellic acids and their role in chronic inflammatory diseases” by H.P. Ammon, Adv Exp Med Biol, 2016 n “A commercialized dietary supplement alleviates joint pain . . .” by D.C. Nieman et al., Nutr J, 11/13 n “Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis . . .” by A. Haroyan et al., BMC Complement Altern Med, 1/18 n “Facts and Figures on Pain,” American Academy of Pain Medicine, www.painmed.org/patientcenter/facts-on-pain

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While surgery may be necessary in advanced cases, natural approaches can help reduce the pain and inflammation and may even improve joint health without the slew of side effects associated with conventional pain relievers. Turmeric (Curcuma longa) and its constituent curcumin are among the most studied substances for pain and inflammation, inhibiting inflammation via several pathways, including COX-2, TNF, and

NF-κB. In one study on 367 people with knee osteoarthritis, 1,500 milligrams (mg) of turmeric extract daily for four weeks worked just as well as 1,200 mg of ibuprofen—and with less gastrointestinal pain and other side effects. Nearly all participants (96 to 97 percent) were satisfied with the therapy; two-thirds of them noted marked improvement. You can use a specially formulated curcumin supplement designed for absorption or crude whole turmeric root in tincture, capsule, or food form. It absorbs better when combined with or taken alongside fat and a little bit of black pepper. Studies have found it particularly effective in combination with fellow anti-inflammatory herbs ashwagandha, ginger, holy basil, and/or boswellia. Boswellia (Boswellia serrata), also known as frankincense, and its boswellic

acids show promise as a safer NSAID alternative. It excels with both chronic and acute pain and inflammation including rheumatoid arthritis (RA) and osteoarthritis. A review of the human studies found that boswellia improved symptoms in 60 to 70 percent of participants. Boswellia, typically taken in pill form and sometimes in a high-proof alcohol extract, works well in formula and is also better absorbed when taken with fatty food. Joint Compounds: Various supplements also contain the building blocks of healthy joints and may decrease inflammation and, over the long term, support healthier joint structures. These include glucosamine, chondroitin, hyaluronic acid, collagen,

gelatin/cartilage, and bone broth made from joint bones like knuckles and chicken feet (which naturally contain several of these substances or their precursors). Though the evidence is preliminary and mixed, some studies support the efficacy of several of these supplements for joint health; they work best when taken over a long period of time. While they’re generally animal-sourced, also available are vegan, lab-made forms of glucosamine and hyaluronic acid. Some studies suggest that combination products are even more effective than single-shot remedies, so feel free to take more than one supplement or find a formula that suits your needs. TFL

Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and the forthcoming Grow Your Own Herbal Remedies, sees clients and teaches in New Hampshire. Learn about herbs, her books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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continued from page 36

CRISPS

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Wicked Crisps Cheesy Cheese Pizza Naturally Flavored Tomato Crisps deliver a massive crunch and a taste reminiscent of cheese pizza. These gluten-free crisps are perfect for dipping.

Wild Planet Foods Wild Mackerel Skinless & Boneless Fillets in Extra Virgin Olive Oil are an easy, tasty way to get your omega-3 essential fatty acids. Sustainably caught and so good for you!

Brothers All Natural Banana & Strawberry Fruit Crisps are freeze-dried, light and crispy sliced fruit perfect for healthy grab-and-go snacking!

The wonderful texture and light smokiness of Country Archer Citrus Rosemary Turkey Jerky are enhanced by the bright flavors of the seasoning, making this nitrate-free treat perfectly snackable.

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Good Karma Unsweetened Flaxmilk + Protein delivers 10 grams of plant-based protein and 1,500 milligrams of omega-3 essential fatty acids in each creamy, delicious serving. Dairy free.

ONE Brands Blueberry Cobbler contains 20 grams of protein and 1 gram of sugar, making it a guilt-free snack. Certified gluten free.

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Xlear XyloSweet is made from xylitol, a natural sugar with the same sweetness as table sugar, but with 40 percent fewer calories. Can be used as a 1:1 sugar substitute, making baking easy.

SEASONINGS A. Vogel Herbamare Spicy Sea Salt adds a zesty zing to food with its fine sea salt infused with organic herbs and vegetables.

Bragg Premium Nutritional Yeast Seasoning lends a great cheesy flavor to popcorn, soups, and salads. It’s also a super source of B vitamins!

Honey Stinger Organic Cracker N’ Nut Butter Snack Bar is a flavor sensation, with cashew butter covered in milk chocolate layered with multigrain crackers and sea salt.

Boulder Organic! Roasted Tomato Basil Soup is made from fire-roasted tomatoes, sweet basil, and a touch of cream for healthy deliciousness!

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Wedderspoon Raw Monofloral Manuka Honey KFactor 16 is made by honeybees that gather nectar wholly or mostly from New Zealand’s manuka plant. Free of pesticides and glyphosate.

Late July Snacks Organic Jalapeño Lime Clãsico Tortilla Chips deliver a bold kick balanced with an addicting lime-infused flavor.

Crunchy, chewy, and gooey, SmashMallow SMASH Crispy Cinnamon Churro is a delicious take on traditional marshmallow rice treats.

Newman’s Own Premium Dog Treats Chicken Flavor rated a consistent 10 with our furry friends. Made with organic barley flour—no wheat or corn.

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Hello to a Healthy Gut

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Lactose Intolerance Friendly • High in Protein • Gluten Free

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FOOD FOR THOUGHT B Y C AT H E R I N E B R O W N E , D A O M

ACUPUNCTURE FOR ADDICTION AND WITHDRAWAL

Excerpted from Natural Therapies for Overcoming Opioid Dependency © by Catherine Browne, DAOM, used with permission from Storey Publishing.

ACUPUNCTURE IS AN EFFECTIVE TREATMENT FOR OPIOID ADDICTION BECAUSE IT STIMULATES THE SAME ENDORPHIN CYCLE THAT OPIOIDS DO, THEREBY MINIMIZING CRAVINGS FOR THE DRUGS, WHILE EASING WITHDRAWAL SYMPTOMS. Those symptoms can vary in intensity depending on the intensity of the addiction and the rate of withdrawal. Someone who abruptly halts an opioid habit, for example, will experience rapid detox and potentially severe withdrawal symptoms. Stepping down slowly by reducing opioid use gradually is generally a less intense process. Whether a person is going through rapid detox or a gradual cessation, acupuncture can be highly effective in ameliorating physical symptoms. It works to normalize the digestive system, avoiding the nausea, vomiting, abdominal cramping, and diarrhea associated with withdrawal, and it lessens muscle cramping, spasms, and achiness. It also reduces cravings, soothes the nerves and emotions, and promotes good sleep. In this way, it helps the patient through the withdrawal process and minimizes the chances of relapse. Study of acupuncture’s mechanism of action during withdrawal is ongoing, and many questions remain. Nevertheless, it’s known that acupuncture has a direct impact on the brain by activating the body’s endogenous opioids and opioid-receptor sites. One study noted, “Neurochemical and behavioral evidence have shown that

acupuncture helps reduce the effects of positive and negative reinforcement involved in opiate addiction by modulating mesolimbic dopamine neurons.” Research with rats has shown that acupuncture ameliorates the symptoms of morphine withdrawal. And auricular acupuncture (acupuncture of the ear) has been shown to evoke a relaxation response that lessens cravings in opioid recovery patients. The National Acupuncture Detoxification Association (NADA), established in 1985, has developed an increasingly popular “acudetox” treatment strategy for addiction recovery. It offers, among other protocols, a three- to five-point auricular acupuncture protocol that has shown great effectiveness as an adjunct detoxification and relaxation therapy to help recovering addicts through withdrawal. Today more than 1,000 addiction treatment centers across the United States use the NADA protocol as an adjunctive therapy. The great benefit of the protocol is that it requires little training for practitioners compared to the four years of medical school that licensed acupuncturists are required to attend. This makes it an affordable and adaptable healing modality that can be easily implemented in opioid recovery centers. TFL

Dr. Catherine Browne is the author of Natural Therapies for Overcoming Opioid Dependency. She has more than 30 years’ experience using natural therapies for treating pain and addiction. She holds a doctorate in acupuncture and Oriental medicine and is a board-certified acupuncturist and registered professional herbalist. She is the founder of In Harmony Wellness Clinic, where she specializes in serving US veterans.

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For centuries European herbalists have been using bilberry, most famous for its long use as a medicine for eye and vision problems. Our unique formula acts as a micro-circulation enhancer that helps strengthen the capillaries while acting as a powerful anti-oxidant to inhibit damage to the eyes caused by free radicals.

Strix Billberry Extract ®

improves night vision and overall eye health. n

Helps relieve eye overuse

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Bilberries have been prescribed since 1945 to improve vision

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High in flavonoids, with anti-oxidants to fight against eye disease

Available at: HEALTH FOOD STORES AND DRUG STORES The information presented is not intended to be prescriptive or to replace the care of a licensed health professional in the diagnosis and treatment of illness.

Sellersville, PA 18960 • P: 215-453-2507 800-688-2276 F: 215-257-9781 • scandinavianformulas.com

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