A P R I L 2020
stress relief page
Your anti-cancer plan Meditation benefits O3 for athletes
CBD oil eases anxiety
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April 2020 vol. 16 no. 4
16 your anti-cancer plan feature
Herbs to reduce your risk.
6 From the Editor’s Desk 8 Health Pulse
Aromatherapy improves learning during sleeping • Vitamin D deficiency may worsen back pain • Exercise linked to lower heart attack risk • More
Meditation offers a host of health benefits.
15 New Frontiers
CBD study raises concerns.
18 Traditional Medicine
Acupuncture provides relief from cancer treatment symptoms.
20 Herbal Healing
Aged garlic extract boosts cardiovascular health.
23 Healthy Glow
Shea butter soothes and restores skin.
25 Everyday Remedies
Natural remedies to ease toothache.
26 Sports Nutrition and Performance Omega 3s show promise in boosting sports performance.
28 Supplement Spotlight
CBD may help lower stress and anxiety. Cover: Cannabidiol
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes April 2020
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from the editor ’s desk
Technostress Friends tell me all the time that they’ve avoided Facebook/Twitter/Instagram etc. for a month and didn’t miss it. The break eased stress and gave them more time to read or exercise or whatever. Do I spend too much time on social media? Sure. I use it to keep in touch with family and friends or to catch up on breaking news. But for me, it’s mostly a time waster. For others, it’s a massive inducer of anxiety. And a vicious cycle. A 2019 study found that “technostress” from Facebook or other sites doesn’t usually spur users to take a break. Instead, they move to a different platform. The 444 participants in the study tended to switch from chatting to scanning news feeds to posting updates as each activity began to cause stress. The researchers determined that such back-and-forth often led to technology addiction. Another recent study found that negative social-media experiences carry more weight than positive ones, often leading to depressive symptoms. Plenty of other studies have linked frequent social media use to anxiety, especially in kids. This issue of remedies features two approaches to stress reduction. Herbalist Roy Upton looks into the science behind CBD and stress relief (page 28). And in “Meditation: What’s in It for You?” (page 12), Lynn Tryba explores the benefits of meditation. Her interview with an expert revealed the easiest form to begin with.
Chief Content Officer and Strategist Lynn Tryba Contributing Editor Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Graphic Designer Ronna Rajaniemi Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service firstname.lastname@example.org Client Services Director—Retail Judy Gagne 800-677-8847 x128 Client Services Director—Advertising and Digital Ashley Dunk 800-677-8847 x190 Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell
EDITORIAL ADVISORY BOARD Jeffrey Blumberg, PhD, FASN, FACN, CNS, professor, Friedman School of Nutrition Science and Policy and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation; Amber Lynn Vitse, CN, is certified in Integrative Nutrition, a fusion bodyworker, and an Ayurvedic practitioner, and writes on health issues. remedies is published monthly by Taste for Life, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2020 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher.
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Rich Wallace, editor SELECTED SOURCES “The Lancet child & adolescent health: Mental health harms related to very frequent social media exposure . . .,” Lancet, 8/13/19 l “Negative vs. positive social media experiences and depressive symptoms,” University of Pittsburgh Schools of the Health Sciences, 7/7/18 l “Social media stress can lead to social media addiction,” Lancaster University, 8/27/19
The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
Correction: The captions for barberry and goldenseal were inadvertently switched in the March 2020 issue of remedies (page 19).
Products advertised or mentioned in this magazine may not be available in all locations.
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rose-scented learning! A new study from France “showed that the supportive effect of fragrances works very reliably in everyday life and can be used in a targeted way.” Researchers placed rose-scented incense sticks near students while they learned English. The aromatherapy continued at night while the students slept. Those who participated in the scented sessions remembered their new vocabulary much better than those who did not. “Our study shows that we can make learning during sleep easier,” said study leader Jurgen Kornmeier, PhD. “And who would have thought that our nose could help considerably in this?” SOURCE “The scent of a rose improves learning during sleep,” University of Freiburg, 1/31/20
quercetin may lower BP Quercetin, a flavonoid found in many plants, was shown to significantly reduce high blood pressure (BP) in cardiovascular patients. Researchers pooled the results of 13 studies and found markedly reduced systolic BP (the top number). Participants who took quercetin for eight weeks also saw improvements in HDL (good) cholesterol. Quercetin is readily available as a nutritional supplement. It is abundant in onions, tea, apples, and red wine, among other plant foods. SOURCE “Plant pigment can significantly reduce blood pressure,” Oxford University Press, 1/15/20
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low vitamin D linked to back pain Lumbar disc degeneration is a common condition in older adults. It often causes lower back pain. Women are more likely than men to be affected, probably because of decreasing estrogen levels during menopause. A new study found vitamin D deficiency to be a risk factor, as well as smoking, high body mass index (BMI), and osteoporosis. Vitamin D is vital for maintaining levels of calcium and phosphorus, which help to prevent bone diseases. Supplemental vitamin D has been shown to relieve back pain and improve musculoskeletal strength. The new study concluded that severe deficiencies of the vitamin are an indicator of severe disc degeneration and lower back pain. SELECTED SOURCES “Does vitamin D status influence lumbar disc degeneration and low back pain in postmenopausal women?” by H.W. Xu et al., Menopause, 2/20 l “Postmenopause vitamin D deficiency associated with disc degeneration and lower back pain,” North American Menopause Society, 2/12/20
t’ai chi, yoga offer relief A new study supports the use of gentle exercise and mind-body interventions to help manage lower back pain. “Back pain is a major public health issue often contributing to emotional distress such as depression and anxiety, as well as sleep issues,” said researcher Juyoung Park, PhD. Dr. Park led a Florida Atlantic University study that evaluated the effects of yoga, t’ai chi, and qigong on lower back pain. The review of more than 30 studies found significant benefits from yoga and t’ai chi. The researchers did not find enough evidence to make an evaluation of qigong, a traditional Chinese meditative movement therapy that focuses on body awareness during relaxed, fluid body movements. SOURCE “Oh my aching back: Do yoga, tai chi or qigong help?” Florida Atlantic University, 2/6/20
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exercise saves lives Men who walk for at least a half hour a day following a heart attack live longer than those who are less active, according to new research. The biggest survival advantage comes in maintaining a high level of activity prior to a heart attack and continuing at that level after. Patients who begin exercising after a heart attack also live longer, as long as they stay with it. “Maintaining regular physical activity throughout adult life is important because it is associated with better survival, even after a heart attack,” said researcher Laila Al-Shaar, PhD. “But it is never too late to pick up on physical activity.” SOURCE “To live longer after a heart attack, keep moving,” American Heart Association, 11/11/19
keeping pace Any amount of running will lower the risk of death from any cause, according to a new study in the British Journal of Sports Medicine. Short running sessions—even once weekly or less at relatively low speeds—were linked to significant benefits for health and longevity. The researchers examined 14 studies involving nearly a quarter of a million participants. SOURCE “Any amount of running linked to significantly lower risk of death,” BMJ, 11/4/19
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meditation what’s in it for you?
People have been meditating for thousands of years. Today, one of the most popular forms is mindfulness meditation. Other forms include compassion meditation, Zen meditation, and Transcendental Meditation (TM), to name a few. Research shows that meditation is linked to decreased stress, better control over emotions, and less pain, anxiety, and depression. It can improve cardiovascular health and reduce insomnia and symptoms of certain diseases, such as irritable bowel syndrome. Some evidence suggests it may decrease inflammation. Science shows that meditation can also change your brain for the better.
Your Mind on Meditation Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School, studied long-term meditators to learn how their brains differed from a control group of nonmeditators. She found that meditators had more gray matter in the frontal cortex, the area associated with working memory and decision making. Even though the frontal cortex is known to shrink with age (making it harder to remember things), the 50-year-old meditators had the same amount of gray matter as 25-year-olds. In another study, Lazar had a group who had never meditated practice a mindfulness-based stress-reduction (MBSR) program for eight weeks. On average, the participants meditated 30 minutes a day. Thickening of the brain occurred in regions connected to focus, learning, memory, and emotional regulation. In contrast, one area shrank—the amygdala. This part of the brain is linked to the body’s fightor-flight response and is often called its fear center.
TM & Trauma Bob Roth is the CEO of the David Lynch Foundation, a global nonprofit founded by film director David Lynch to fund the teaching of TM to help prevent and end trauma and toxic stress among at-risk populations. In his book, Strength in Stillness, Roth describes the three basic forms of meditation as focused attention (concentrating on a thought or an object), open monitoring (observing thoughts/breath/ or the environment without judgment), and automatic 12 remedies
self-transcending (allowing the active-thinking mind to settle into a restful alertness). “I’ve learned all three and practiced all three. TM is the most accessible to busy people. It’s easy to learn and enjoyable to practice,” Roth says. The self-transcending practice consists of two 20-minute daily sessions in which practitioners silently repeat a mantra given to them by a TM teacher at an initial training. Learning focused attention and open monitoring techniques can be difficult for those with trauma histories, Roth says. In contrast, TM “is completely effortless and gives the body deep rest,” which is important for traumatized people who often struggle with insomnia, he says. TM is not associated with any religion, lifestyle, or philosophy. You can be a skeptic and still reap the rewards, Roth says. Among other physical benefits, TM is linked to a modest reduction in blood pressure; the American Heart Association has concluded it should be considered as a supplementary approach to reducing hypertension.
Mindfulness Meditation & Pain One small study found that mindfulness meditation helped control pain without tapping into the brain’s naturally occurring opiates. The research suggests that combining meditation with pain meds may be a good pain management strategy. In a 2016 study, adults ages 20 to 70 with chronic lower back pain received either MBSR training, cognitive behavioral therapy (CBT), or the usual care. Those who received either MBSR or CBT had clinically meaningful improvement in functional limitation and back pain at both 26 and 52 weeks as compared with those who had the usual care. —Lynn Tryba
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Business Leaders Who Meditate Patagonia CEO Rose Marcario typically meditates at least 10 minutes in the morning and 10 minutes at night to stay grounded. She practices Buddhist mindfulness meditation as taught by Shambhala, a global community that believes in the fundamental basic goodness of people. Ray Dalio, the billionaire founder of Bridgewater Associates, the world’s largest hedge fund, practices Transcendental Meditation (TM). He writes in his book Principles that he believes it has enhanced his “openmindedness, higher-level perspective, equanimity, and creativity. It helps slow things down so that I can act calmly even in the face of chaos.” Paul and Barbi Schulick, founders of For The Biome, a microbiome-focused skin care company, have been meditating since the early 1970s, “starting with TM and later moving into mindfulness,” says Barbi. “I lead meditation daily for our startup team, as in my view, meditation is central to building mindful leadership and a compassionate culture.”
Mindfulness Apps Adjusting to college life can be stressful. Research shows that new students who used mindfulness meditation apps on their smartphones experienced reduced stress and improved self-compassion. People of all ages without access to meditation teachers or meditation centers can use one of the more than 2,000 meditation apps in existence. Some popular ones include Calm, 10% Happier, and Headspace. SELECTED SOURCES “App-based mindfulness meditation for psychological distress and adjustment to college in incoming university students . . .” by JAM Flett et al., Psychol Health, 2/12/20 l “Efficacy of the mindfulness meditation mobile app ‘Calm’ to reduce stress among college students: Randomized controlled trial” by J. Huberty et al., JMIR Health Mhealth Uhealth, 2019
SELECTED SOURCES “How Patagonia’s CEO uses daily meditation to approach her job as ‘a happy warrior’” by Richard Feloni, www.BusinessInsider.com, 9/18/19 l Personal Communication: Barbi Schulick, 2/20
SELECTED SOURCES “The effect of mindfulness meditation on sleep quality: A systematic review and meta-analysis of randomized controlled trials” by H.L. Rusch et al., Ann NY Acad Sci, 6/19 l “Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain . . .” by D.C. Cherkin et al, JAMA, 3/16 l “fMRI during Transcendental Meditation practice” by M.C. Mahone et al, Brain Cogn, 6/18 l “Harvard neuroscientist: Meditation not only reduces stress, here’s how it changes your brain” by Brigid Schulte, www.WashingtonPost.com, 5/26/15 l “Meditation and cardiovascular risk reduction,” Journal of the American Heart Association, 9/28/17 l “Meditation: In depth,” National Center for Complementary and Integrative Health, US Department of Health and Human Services, National Institutes of Health l “Mind of the matter” by Matthieu Ricard, Antoine Lutz, and Richard J. Davidson, www.ScientificAmerican.com, 11/14 l “Mindfulness practice leads to increases in regional brain gray matter density” by B.K. Hölzel et al., Psychiatry Res, 1/30/11 l Personal Communication: Bob Roth, 2/20 l “Psychobehavioral effects of meditation” by M. Pokorsk and A. Suchorzynska, Adv Exp Med Biol, 2018
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Cannabidiol (CBD) supplements are obtainable in much of the US. A nonpsychoactive compound derived from the cannabis plant, CBD is being studied for its effects on many health conditions. Each state has laws regarding CBD with varying degrees of restriction. Learn about CBD’s status in your state at www.CBDCentral.com.
CBD linked to birth defects New studies of subjects at both ends of the age spectrum found benefits and warnings regarding the use of CBD. Researchers cautioned that cannabinoids—including CBD and THC—may lead to fetal development defects when used by pregnant mothers. And when cannabinoids (CBs) and alcohol were used together, the rate of brain and facial defects more than doubled. “Previous studies have shown that CBs and alcohol are frequently used together, and for pregnant women we’re learning that could be very dangerous to a developing child,” said lead researcher Scott Parnell, PhD, assistant professor of cell biology and physiology at the University of North Carolina School of Medicine. The study was performed with mice, which are known to be accurate models for fetal development. A related trial found similar results in zebrafish. “The development of the embryo in this time period is very similar across all vertebrates,” said Dr. Parnell. “Having the same results across animal models reinforces our findings.” In more promising news, a review of studies regarding the use of cannabinoids in older adults found “some efficacy in the treatment of pain and chemotherapy-related nausea; limited data suggest potential benefits in the treatment of spasticity and anxiety.”
No symptoms from quitting A new study tested the occurrence of withdrawal symptoms in adults after a month of CBD use. Volunteers took 750 milligrams of plant-derived, highly purified CBD twice daily for four weeks, followed by abrupt discontinuation. The researchers found no evidence of withdrawal symptoms. SELECTED SOURCES “Abrupt withdrawal of cannabidiol (CBD) . . .” by L. Taylor et al., Epilepsy Behav, 2/6/20 l “Cannabinoids in the older person: A literature review” by W. Beedham et al., Geriatrics (Basel), 1/13/20 l “CBD, THC use during early pregnancy can disrupt fetal development,” University of North Carolina Health Care, 11/5/19
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By Maria Noël Groves, RH (AHG)
your anti-cancer plan
these herbs can help
A healthy diet and lifestyle empower us and improve our resiliency against cancer. Cancer is the second leading cause of death and it’s on many of our minds, especially as we age or if we have a family history.
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Although some cancer risk factors are indeed out of our control and there are never any guarantees, researchers from leading health centers attribute 42 percent of all cancer incidents and 45 percent of all cancer deaths to risk factors that we can control. Smoking, high body weight, and alcohol intake top those lists. Other studies suggest that up to 80 percent of cancer risk can be influenced by nongenetic factors including a plant-rich diet, exercise, stress management, and reduced exposure to environmental pollutants. In addition to these crucial pillars of health, various herbs and natural supplements may be supportive in cancer prevention, as treatment adjuncts, and in remission. To be clear: The research on natural remedies is highly preliminary, and they often work best alongside conventional care. Every type of cancer and each person is individual, so a qualified specialist can help guide you to the best choices for you, especially to avoid herb-drug interactions. Here are some of the most promising remedies for an anticancer lifestyle.
Medicinal mushrooms Medicinal mushrooms have a long history and promising evidence for their ability to support a healthy immune system and the fight against cancer. Their complex polysaccharide starches, including glucans—best extracted by simmering in hot water or via special extracts—are the biggest players. Shiitake, maitake, reishi, and other mushrooms all show benefit, but the most evidence is for the lesser known turkey tail mushroom. Polysaccharide extracts (PSK and PSP) are widely prescribed in Japan and China for adjunct care. Human clinical trials on gastric, breast, colorectal, and lung cancers show improved treatment success, quality of life, and longer remission. In gastric cancer patients, PSK helped repair immune cell damage caused by chemotherapy and strengthened the immune system. Those patients lived longer than people who received chemotherapy alone.
Astragalus This root also contains polysaccharides and may offer similar benefits. Studies suggest that it specifically acts against gastric, colon, liver, and ovarian cancers and improves the survival rate in acute myeloid leukemia. As with mushrooms, astragalus seems to improve chemotherapy success rates while also improving immune blood cell counts and reducing nausea, vomiting, and cancer-related fatigue.
Turmeric and curcumin Turmeric and its isolated constituent curcumin have many supportive actions in cancer care including on inflammation, detoxification, liver support, and mood. Research has shown that curcumin improved the susceptibility of cancer cells to chemotherapy and radiation, reduced tumor growth, inhibited the angiogenesis (blood vessel ASTRAGALUS growth) that feeds cancer, reduced metastasis (spread), and prevented the recurrence of cancer.
Ginger Ginger’s anti-nausea effects shine in cancer care, helping to reduce this common side effect of chemotherapy. Ginger alongside standard anti-emetic drugs significantly decreased nausea severity and vomiting episodes better than the drugs alone. Patients took 500 milligrams (mg) of crude ginger root powder (mixed in yogurt for easier swallowing) 30 minutes prior to chemotherapy and then three times per day. Ginger may also offer direct anticancer support. Two grams daily of ginger appeared to have a chemoprotective effect against colorectal cancer in patients, thanks at least in part to its anti-inflammatory activity. Various lab and animal studies suggest anti-tumor effects and the ability to improve cancer cell sensitivity to chemotherapy, though human trials are needed.
Many options These remedies can be taken in pill form, powders, and powdered extracts added to food, and incorporated into the diet. Crude fruiting body mushrooms should be cooked or simmered (not consumed raw), and turmeric extracts work best alongside fat and a pinch of black pepper. Additional supportive herbs and remedies include broccoli-family plants and their compounds, green tea, dandelion root, cannabis, and Essiac tea. Spices in particular show promise, not only turmeric and ginger but also black cumin seed (Nigella sativa). Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the book, distance consults, online classes, and more at www.WintergreenBotanicals.com.
SELECTED SOURCES Anticancer: A New Way of Life by David Servan-Schreiber ($18, Penguin Books, 2017) l The Cancer Fighting Kitchen by Rebecca Katz and Mat Edelson ($32.50, Ten Speed Press, 2017) l “Curcumin as an anti-inflammatory agent: Implications to radiotherapy and chemotherapy” by B. Farhood et al., J Cell Physiol, 5/19 l “Oral intake of ginger for chemotherapy-induced nausea and vomiting . . .” by M. Arslan et al., Clin J Oncol Nurs, 10/15 l “Protective and therapeutic potential of ginger (Zingiber officinale) extract and gingerol in cancer . . .” by R.M. Tôrres de Lima et al., Phytother Res, 10/18 l “Spices for prevention and treatment of cancers” by J. Zheng et al., Nutrients, 8/16 l The Textbook of Naturopathic Integrative Oncology, by Jody E. Noé ($99.95, CCNM Press, 2011)
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acupuncture eases cancer treatment ills “Your test results came back and you’ve been diagnosed with cancer.” These words strike fear in all who hear them. The concern is not just the outcome, but also the quality of life during treatment. My husband, my mother, and my aunt were all diagnosed with cancer and have shared those feelings with me. Chances are that you, a loved one, or someone in your close circle of friends has been diagnosed too. The National Cancer Institute states that about 38 percent of men and women will be diagnosed with cancer at some point during their lives. Quality of life during treatment is very important. Patients want to reduce the undesirable effects and continue with daily life, particularly regarding pain reduction. The wonderful news is that studies are proving acupuncture to be of benefit for cancer care while patients receive accepted medical treatment. A study in the journal Findings in Integrative Cancer Therapies reported that 90 percent of participants at MD Anderson Cancer Center in Houston, Texas, reported significant reductions in pain after ten acupuncture treatments.
associated with cancer care. Symptoms such as fatigue, headaches, dizziness, indigestion, nausea, vomiting, and sleep disturbances have been reported to be reduced using acupuncture treatment, according to the World Health Organization (WHO). The American Society of Clinical Oncology (ASCO) has posted clinical studies stating that acupuncture is an accepted integrative therapy for chronic pain and chemotherapy-induced peripheral neuropathy. We have found that the best approach for integrative cancer care is for the acupuncturist to work with the patient and the oncologist. Although most states require a license to practice acupuncture, the standards vary from state to state. Most states require completion of an exam conducted by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM).
Learn more about professional standards and licensing requirements for acupuncturists at the website for the American Association of Acupuncture and Oriental Medicine at www.aaaomonline.org. —Mindy L. Barrows, DACM Mindy L. Barrows is a specialist in neuro-acupuncture. She earned a doctorate in Acupuncture and Chinese Medicine and has more than 30 years of experience in the health and nutrition field. SELECTED SOURCES “Acupuncture for treatment of uncontrolled pain in cancer patients . . .” by M.K. Garcia et al., Integr Cancer Ther, 3/14 l “ASCO issues new guideline on chronic pain management in adult cancer survivors,” American Society of Clinical Oncology, 7/25/16 l “Cancer statistics,” National Cancer Institute, www.cancer.gov l “Integrative therapies during and after breast cancer treatment . . .” by G.H. Lyman, Journal of Clinical Oncology, 9/1/18
Restoring balance The goal of acupuncture is to promote natural healing and restore the balance of energy that flows throughout the body. Acupuncture has been widely recognized as helpful for pain, but it has other benefits
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aged garlic extract learn what this herb can do for you
OK, so you’ve used garlic countless times to ward off vampires. Who among us hasn’t?
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But have you considered using this wonder bulb (Allium sativum, an offshoot of the onion genus) to keep your heart healthy too? When aged (for up to 20 months), the odorless extract from garlic known as aged garlic extract (AGE), has been clinically proven to ward off something far more threatening than the likes of Lestat or Dracula—heart disease.
Tried and true Garlic as medicine has a long history. Ancient Egyptian tombs dating back to 3700 BC contain drawings and carvings of garlic. Garlic as a remedy for heart disease, tumors, and headaches is documented in the Papyrus Ebers (an Egyptian herbal medicine guide from roughly 1550 BC). Hippocrates (the guy responsible for the physician’s “First do no harm” Hippocratic oath) prescribed garlic back in the fourth century BC for parasites, poor digestion, respiratory problems, and fatigue. In the Middle and Far East, garlic has been used for centuries to treat bronchitis, liver disorders, colic, rheumatism, and fevers, to name just a few applications.
What the science says The National Library of Medicine, part of the National Institutes of Health (NIH), explains that garlic is widely used to treat atherosclerosis (hardening of the arteries), high cholesterol, coronary disease, and hypertension. There are hundreds of studies documenting garlic’s benefits. Garlic extracts have been proven to prevent cancer in animals. Studies show that the more garlic people consume, the lower the risk they have of developing gastric and colon cancers. The Iowa Women’s Health Study, after reviewing the diets of 41,000 middle-aged women, concluded that those who regularly ate fruits, veggies, and garlic had an up to 35 percent lower risk of colon cancer. In men, garlic seems to shrink an enlarged prostate. Other benefits include throttling thrombosis (blood clots), lowering blood lipids (cholesterol), and stimulating your immune system to battle disease. Studies show that people who took garlic for 12 weeks during cold season caught fewer colds, and those who did catch cold had shorter-lasting symptoms than those in a placebo group. There are also indications that AGE can protect against the toxic effects of certain cancer treatments, liver toxicity caused by carbon tetrachloride (an industrial chemical), and acetaminophen.
How much should I take? AGE contains S-allylcysteine, an active and stable component that allows for standardized dosing. Some research shows that AGE doesn’t cause bleeding problems when taken with certain blood-thinning medicines, such as warfarin. Experts recommend taking 600 to 1,200 milligrams (mg) of AGE daily in divided doses. Most clinical studies use 900 mg of dehydrated garlic powder, according to the American Society for Nutrition. Consult a doctor before taking AGE if you have thyroid or ulcer problems. Garlic may make birth control pills less effective: If you take them, consult your healthcare practitioner before using AGE. —Dave Clarke SELECTED SOURCES “Aged garlic extract may be safe for patients on warfarin therapy” by H. Macan et al., 3/06; “Antioxidant health effects of aged garlic extract” by C. Borek, 3/1/01; “Clarifying the real bioactive constituents of garlic” by H. Amagase, 3/06, J Nutr l “Aged garlic extract reduces blood pressure in hypertensives: A dose-response trial” by K. Ried et al., Eur J Clin Nutr, 1/13 l “Aged garlic has more potent antiglycation and antioxidant properties compared to fresh garlic extract in vitro” by A. Elosta et al., Scientific Reports, 1/4/17 l “Garlic,” www.WebMD.com l “Neuroprotective effects of aged garlic extract on cognitive dysfunction and neuroinflammation . . .” by N. Nillert et al., Nutrients, 1/3/17
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soothe your skin
shea butter offers relief Spring is in full swing. As we free ourselves from bulky winter layers, we may be dismayed to find our skin’s not fit to be seen. Dry, cracked elbows and knees are not the look we had in mind! Luckily for us, shea butter can restore damaged skin in no time. Shea butter is a seed fat high in oleic acid—a saturated fatty acid that is compatible with the oils that occur naturally on our skin. It absorbs quickly and makes a highly effective moisturizer that can also reduce swelling. For this reason it has been used to treat a host of skin ailments including acne, dandruff, rashes, stretch marks, and wrinkles. Because it’s so gentle, shea butter can be used on sensitive skin. Shea butter is great for people with skin conditions such as blemishes, eczema, and psoriasis that tend to flare up when they come in contact with harsher products. Shea butter is also a rich source of phytosterols, a type of plant hormone that encourages new skin cell growth and helps fight the signs of aging. Vitamins A and E in shea butter support and restore dry, damaged skin and protect it from damage caused by free radicals. You can apply pure, unrefined shea butter directly to your skin, or look for it as an ingredient in personal care products including face and body bars and lotions, conditioners, hand creams, lip balms, and moisturizers. —Kelli Ann Wilson
Skin-soothing tips To make the most of shea butter’s restorative power, follow the American Academy of Dermatology’s advice for healing dry skin: • Wash skin with a gentle, fragrance-free cleanser in warm (not hot) water. • Pat (don’t scrub) skin dry with a towel. • Apply moisturizer immediately after washing. • Creams and ointments tend to work better than lotions for dry, irritated skin.
SELECTED SOURCES “Dermatologists’ top tips for relieving dry skin,” American Academy of Dermatology, www.AAD.org l Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015) l “Shea butter: Uses, side effects, interactions, dosage, and warning,” www.WebMD.com
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Choose Dr. Bronner’s for the environment! Healthy soils, healthy farms and green factories make great soap! Dr. Bronner’s works with farmers to implement regenerative organic practices—increasing biodiversity, enriching the soil, and helping to combat climate change—revitalizing rural communities with fair prices, fair wages and development projects. Our factory is powered by renewable energy and the soap we make is completely non-toxic and biodegradable. All our cylinder soap bottles are made from 100% post-consumer recycled plastic. Let’s regenerate and heal earth! We’re All-One or None!
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e ve r y d a y r e m e d i e s
toothache What is it? Sharp, constant, or throbbing pain in or around the tooth; swelling around the tooth. What causes it? Tooth decay, abscessed tooth, earache, injury to the jaw or mouth, neck pain, sinusitis, infected gums, or grinding teeth.
Good oral hygiene as prevention: regular flossing, brushing, professional cleaning.
Topical Applications: Ice, moist heat.
Clove, lavender, tea tree, oregano, peppermint.
Eat foods low in sugar; place raw onion, crushed garlic, or a paste of cinnamon on affected area; rinse with warm salt water.
Belladonna, Magnesia phosphorica, Coffea cruda, Aconitum napellus.
SELECTED SOURCES “Clove”; “Dental Health and Toothaches”; “Lavender”; “Oral Care”; “Oregano”; “Peppermint Oil”; “Tea Tree Oil”; www.WebMD.com l “Homeopathic applications in dentistry,” International Center for Nutritional Research, www.ICNR.com
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sports nutrition & performance
can boost your workouts improvements seen in endurance, power
Professional and recreational athletes alike are always on the lookout for safe, legal performance boosters. Several recent studies have pointed to gains in strength and endurance from omega-3 fatty acids.
A group of highly trained cyclists benefited from more efficient oxygen consumption following eight weeks of supplementation with fish oil. The authors concluded that the athletes showed “improved economy of cycling.” The daily supplement included 560 milligrams (mg) of DHA and 140 mg of EPA. Professional rugby players who added an omega-3 supplement to their preseason training saw moderate improvements in muscle soreness, counter-movement jumps, and fatigue. The athletes received 551 mg of EPA and 551 mg of DHA twice daily during the five-week trial. Omega 3s have been shown to regulate inflammation, blood pressure, the nervous system, and glucose tolerance. All of those benefits contribute to better health, a key factor for athletic performance. —Cameron Hendrix SELECTED SOURCES “Adding omega-3 fatty acids to a protein-based supplement during pre-season training results in reduced muscle soreness and the better maintenance of explosive power in professional rugby union players” by K.E. Black et al., Eur J Sport Sci, 11/18 l “Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance” by J.D. Philpott et al., Res Sports Med, 4-6/19 l “DHA-rich fish oil increases the omega-3 index and lowers the oxygen cost of physiologically stressful cycling in trained individuals” by L. Hingley et al., Int J Sport Nutr Exerc Metab, 8/17 l “Omega-3 polyunsaturated fatty acids: Benefits and endpoints in sport” by M.A. Gammone et al., Nutrients, 12/18
l April 2020 2/20/20 9:05 AM
Multivitamins Your Body Can Actually Absorb! Maximize your nutrient intake with multis unlocked through the power of fermentation.
Our fermentation enhances the absorption of nutrients, unlocking and activating your multi so your body can recognize and absorb it like food. *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Certified Organic by International Certification Services, Inc., Medina, ND, USA ÂŠ 2019 New Chapter, Inc.
2/26/19 8:57 AM
CBD and the Relief of Anxiety —Hype or Hope? Anyone involved with the natural healthcare industry for more than the past few decades has never seen anything like the craze stimulated by the therapeutic potential of cannabis in general and, more recently, CBD (cannabidiol) specifically.
While the legal status of cannabis is relatively clear, there is less clarity about CBD, which has been given focused attention for its claimed ability to relieve anxiety and mild pain and to promote sleep. Is it hype or hope? Mostly hope!
The historical context Cannabis, with its host of cannabinoids and terpenes (compounds responsible for the characteristic aroma and flavor), has been extensively used as an anxiolytic and calming agent spanning a historical timeline of more than 2,000 years, from ancient Sumeria to the Atharaveda of India, to medical writings of nineteenth century America, to current times. However, cannabis of yesteryear had little resemblance to today’s material, which has undergone 60 years of inten-
sive breeding for the psychoactive tetrahydrocannabinol (THC). Enter the nonintoxicating CBD!
CBD’s promise CBD is a naturally occurring, nonintoxicating cannabinoid contained in the cannabis plant. Older hemp strains that were predominantly used as a source of fiber were naturally higher in CBD than the more psychoactive and intoxicating THC that is preferentially bred for recreational purposes. The CBD market emerged predominantly due to human experience and emerging science demonstrating great therapeutic potential for this compound, most notably in select seizure disorders in children. A plethora of anecdotal reports of CBD’s ability to reduce minor pain, sleeplessness, and anxiety has
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fueled hope for which scientific support is building. The anxiolytic activity of CBD was first investigated in the early 1980s, when it was reported that CBD reduced anxiety induced by THC. This led to the common perception that CBD “counters” some of the intoxicating effects of THC. Since then, preclinical investigations demonstrate that CBD may play a role in anxiety and depression through its effect as a serotonin (5HT1A) agonist, on pain through its interaction with TRP receptors, and in reducing inflammation through its ability to inhibit adenosine inactivation. Serotonin is our brain’s primary “feel good” neurotransmitter, while TRP receptors mediate a host of sensations such as pain, pressure, and temperature.
The endocannabinoid system The ability of cannabinoids such as CBD to influence overall feelings of well-being has to do with modulation of the endocannabinoid system (ECS). We all have one. Central to the ECS is the fatty acid neurotransmitter anandamide, named after the Sanskrit “ananda,” meaning bliss, joy, or delight. Anandamide exerts its effects via the central and peripheral nervous systems through a complex of molecular interactions and signaling. Its activity is underscored by a rarely
expressed genetic mutation that leads to high concentration of anandamide, resulting in an absolute inability to experience anxiety or fear. Anandamide also increases during the birthing process and appears to be an evolutionary mechanism to ensure the survival of the species. Select cannabinoids inhibit reuptake of anandamide, while CBD specifically inhibits the breakdown of anandamide and regulates receptors involved with fear. Formal reviews of CBD and its use in reducing anxiety are suggestive of efficacy, though further investigation is encouraged. There is also an accumulation of preclinical (animal) research of the effects of CBD on reducing the processing of fear memory, suggesting benefit both in dealing with normal stress as well as more severe fear-based memories such as from trauma (e.g., PTSD). Other studies are available regarding the use of CBD in substance use disorders, psychotic disorders, mood, and obsessive-compulsive disorders as well as minor anxiety associated with public speaking. There is no consensus as to the most appropriate dose, as most cannabinoid doses vary according to the endocannabinoid system status of different individuals. In human clinical trials, a range of from 70 to 800 milligrams (mg) of CBD has been used. A recent study of teenagers with social anxiety disorders
showed 300 mg CBD to be effective and well-tolerated. Starting at low doses and working up to individualized effective doses is typically recommended. The involvement of the endocannabinoid system in promoting physiological and psychological well-being is perhaps most aptly summarized by noted cannabis researcher Vincenzo DiMarzo, research director at the Institute of Biomolecular Chemistry of the National Research Council (ICB-CNR) in Pozzuoli, Naples, Italy. DiMarzo notes: The endocannabinoid system is essential to life’s basic processes by relaying messages that affect how we “relax, eat, sleep, forget, and protect.” —Roy Upton, RH, DipAyu Roy Upton, RH, DipAyu, has been working professionally as a herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions and is the president of the American Herbal Pharmacopoeia.
SELECTED SOURCES “Anxiolytic effects of repeated cannabidiol treatment in teenagers with social anxiety disorders” by N. Masataka, Frontiers in Psychology, 11/8/19 l “Cannabidiol in anxiety and sleep: A large case series” by S. Shannon et al., The Permanente Journal, 2019 l “CBD regulation of emotion and emotional memory processing: Relevance for treating anxiety-related and substance abuse disorders” by J.L.C. Lee et al., British Journal of Pharmacology, 1/18/17 l “Medicinal cannabis for psychiatric disorders: A clinically-focused systematic review” by J. Sarris et al., BMC Psychiatry, 2020
CV Sciences PlusCBD Hemp Extract Spray is infused with 500 mg of full spectrum, premium hemp CBD in each 2 oz. bottle.
Green Roads Relax Bears deliver 10 mg of soothing, hemp-derived cannabinoid extracts in each mouth-watering, sweet and sour chew.
Irwin Naturals CBD+ Stress Defy is designed to counter the effects of occasional stress and to support a healthy stress response.
Medterra Dissolvable Sleep Tablets combine 25 mg of hemp extract with 10 mg of melatonin to help you enjoy a restful night’s sleep.
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Ridgecrest Herbals ClearLungs Sport adds oxygen-supporting herbs to the 13 Chinese herbs found in ClearLungs Classic to maintain respiratory health while supporting muscle recovery.
Maitake mushroom contains a protein-bound beta-1,3/1,6 glucan, D-fraction, a powerful immune booster. Mushroom Wisdom Maitake D-Fraction may increase numbers and activity of immune cells.
Saline sprays alone can be drying to the nasal passages. Adding xylitol helps ensure that beyond cleansing, Xlear Sinus & Nasal Spray also moisturizes and protects delicate tissues.
Everclēn Cleanser gently eliminates dirt and oil, and helps to restore skin’s natural pH balance, without clogging pores, stripping skin of its natural oils, or causing irritation.
NOW Sambucus Zinc-C Lozenges feature a 10:1 elderberry concentrate with vitamin C and zinc for their critical immune-supporting properties—sugar-free, low calorie, and suitable for adults and children.
Almased is a low-glycemic, high-protein meal replacement and food supplement that offers a multi-protein formula designed to fit the amino acid profile the human body needs for optimal function.
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
l April 2020 3/3/20 10:25 AM
12 Sugar Alternatives A spoonful of sugar may seem relatively harmless. It does, after all, make the medicine go down. But it’s the amount of it that we ingest every year (around 77 pounds per person!) that’s the real problem. A nonnutritive substance, refined white sugar increases inflammation and oxidative stress and is linked to the obesity and diabetes epidemic. It’s also a known immunosuppressant and has been shown to reduce the germ-killing ability of white blood cells for up to five hours after consumption, according to nutrition expert Ann Louise Gittleman, PhD. That’s enough to make anyone feel ill! But there may be those times when you want to enjoy something on the sweeter side of life.
Find 12 alternatives to help you cut sugar at www.tasteforlife.com/12-sugar-alternatives
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