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for LIFE

repel

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Supplements for sports performance Anti-aging herbs What are prebiotics?

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July 2016 vol. 12 no. 7

21 8

12 feature

power push Supplements to enhance athletic performance.

departments 6 8

From the Editor’s Desk Health Pulse

Supplements boost antidepressants • Drug/supplement interaction risks • Vitamin D protective against cancer • More

18

Herbal Healing

Herbs to keep the body young, inside and out.

21

In Focus

Natural bug repellents.

25

Everyday Remedies

Tips for easing motion sickness.

26 29

The Goods Supplement Spotlight

The many benefits of prebiotics.

30 A source for news, information, and ideas for your healthy lifestyle.

Postscript

Extreme athlete Brendan Brazier describes a lifestyle that supports peak mental and physical strength.

www.remedies-and-recipes.com www.facebook.com/RemediesRecipes

Cover: Achillea millefolium, commonly known as yarrow.

@RemediesRecipes July 2016

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from the editor ’s desk

remedies for LIFE

Playing at fitness Remember when you were a kid, and summer meant endless running around and playing, and maybe even swimming or camping? All those activities that were simply part of life in childhood often come under different headings in our adult lives: We consider these activities “working out,” or “forcing ourselves to get active so we don’t die prematurely,” or something similar. Aside from the difference in the appeal of these labels, the adult versions of sports and other activities also carry with them different requirements: Older bodies may need more help to get through softball games or runs through the woods. In this month’s remedies, we share the supplements people of all ages who are building or maintaining their fitness may need with our sports supplements feature starting on page 12. And former Ironman athlete Brendan Brazier, a guy who’s made fitness and healthy eating his life’s mission, explains that reversing the many health crises in this country may be as simple as moving our bodies and getting the right nutrition. Check out what he has to say in our Postscript on page 30. And while those general good practices can go a long way to arresting the aging process, there are specific herbs that can help reverse the effects time has on our appearance. Health expert Lisa Petty describes them starting on page 18. There’s something that hasn’t changed since we were running around in the woods as kids: the bugs. If anything, it seems like they’re getting worse. Find out how to repel insects and other flying, crawling, biting, and sucking creatures by turning to herbalist Maria Noël Groves’ recommendations on page 21. Groves shares natural alternatives to DEET—an effective but potentially dangerous chemical used in a majority of commercial insect repellents. Armed with that information, it might be easier to recapture our carefree childhood ways, when running wasn’t endured to add steps on our fitness trackers but simply because we wanted to feel the breeze in our hair, or see what was on the other side of that hill. To your good health in however you move this summer!

donna.moxley@remediesmagazine.com

Chief Content Officer and Strategist Lynn Tryba Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Director, Creative and Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service customerservice@tasteforlife.com Client Services Director—Retail Judy Gagne 800-677-8847 x128 Client Services Director—Advertising and Digital Ashley Dunk 800-677-8847 x190 Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account 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, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 222 West Street, Suite 49, Keene, NH 03431 603-283-0034 Printed in the US on partially recycled paper.

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

Products advertised or mentioned in this magazine may not be available in all locations. 6

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healthpulse antidepressant boosters? Taking certain dietary supplements may bring about “a potentially better outcome” for people taking antidepressants, according to the author of a new study. Omega-3 fish oils, S-adenosylmethionine (SAMe), methylfolate (a bioactive form of folate), and vitamin D were all found to enhance the effects of medication in patients with clinical depression.

“The strongest finding from our review was that omega-3 fish oil—in combination with antidepressants—had a statistically significant effect over a placebo,” said researcher Jerome Sarris, PhD. “Many studies have shown omega 3s are very good for general brain health and improving mood, but this is the first analysis of studies that looks at using them in combination with antidepressant medication.” No major safety concerns were seen, but the researchers stressed that anyone taking antidepressants should consult with a healthcare professional before adding a supplement. “Nutrient Supplements Can Give Antidepressants a Boost,” University of Melbourne, 4/26/16

be aware of drug/ supplement interactions Fifteen percent of older adults in the US may be at risk for serious interactions between medications and dietary supplements, according to a new study. Warfarin (Coumadin) sometimes interacts negatively with fish oil or garlic. The researchers also identified the ACE inhibitor lisinopril (Zestril), which can interact with potassium, and statin drugs that may interact with niacin. If you are taking prescription or over-the-counter medications, be sure to notify your healthcare practitioner whenever you add a dietary supplement to your routine. “Changes in Prescription and Over-the-Counter Medication and Dietary Supplement Use Among Older Adults . . .” by D.M. Qato et al., JAMA Intern Med, 2016 ● “What Are the Most Common, Potentially Dangerous Interactions Between Supplements and Drugs?” www.ConsumerLab.com, 2016

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D may ward off cancer

Higher levels of vitamin D in the blood appear to have a protective effect against cancer, according to a new study. Previous studies by the same research group linked lower levels of the vitamin to cancers of the colon, breasts, lungs, and bladder. The new research sought to determine the blood level of vitamin D that would effectively reduce cancer risk. Led by Cedric Garland, DrPH, the researchers pooled results from two studies of more than 1,000 women each. Dr. Garland’s team did not identify an optimum daily intake of vitamin D, but did report that a blood concentration of 40 nanograms per milliliter would reduce cancer risk, with additional benefits at higher levels. Dr. Garland noted that the vitamin can be obtained via sunlight, food, or supplements. “Primary prevention of cancer, rather than expanding early detection or improving treatment, will be essential to reversing the current upward trend of cancer incidence worldwide,” the researchers wrote. “This analysis suggests that improving vitamin D status is a key prevention tool.” “Higher Levels of Vitamin D Correspond to Lower Cancer Risk, Researchers Say,” University of California-San Diego, 4/6/16

did you know?

Daily intake of vitamin D3 improved heart function in patients with chronic heart failure, according to new research. The patients took the supplement daily for a year. Their hearts’ pumping function increased significantly, which could reduce the need for implantable defibrillators. “Vitamin D Improves Heart Function, Study Finds,” University of Leeds, 4/4/16

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By Cameron Hendrix

power push

Boost your athletic performance! Perhaps an October marathon is looming on your calendar, or maybe you’d just like to finish the local 5K this fall. If you’re eyeing a lengthy bike trek or considering a triathlon, you’ll spend plenty of time training this summer. 12

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continued from page 12

In addition to eating well and staying hydrated, consider nutritional supplements that can boost your endurance and help you recover from your workouts. A multivitamin/mineral supplement is a good place to start to make sure you’re covering the basics of your needs. But advanced training may benefit from additional help. Recent research on highly trained athletes has revealed some surprisingly effective results.

Stay healthy Long-term endurance training requires a delicate balance. Running, cycling, and climbing for long periods do amazing things for our cardiovascular health, but can also make us susceptible to respiratory infections. Vitamin C has been proven effective for helping to prevent such conditions.

Play Bust fatigue smarter Glutathione supplements have been shown to reduce exercise-induced fatigue and to suppress levels of lactic acid, which often causes soreness following exercise. Glutathione is naturally produced in the body, but stress, pollution, aging, and many other factors can deplete it. This antioxidant substance boosts strength and endurance in athletes.

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Athletes recovered faster from sprinting and made quicker decisions after drinking high-nitrate beet juice for a week. The findings seem particularly beneficial for players in sports that involve prolonged, intermittent exercise, such as rugby, football, or soccer. Participants drank about 4.7 ounces of the juice daily and saw improvements of 3.5 percent in sprint performance and 3 percent in decision-making speed.

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Move faster Cyclists who took 300 milligrams (mg) of coenzyme Q10 (CoQ10) for eight days increased their sprinting speed and reduced their levels of fatigue. The supplement may also reduce inflammation following a hard workout or race.

Build Train muscle longer Whey protein is an excellent source of the amino acid leucine, which is essential for muscle repair and growth. Derived from milk, whey protein is commonly found in protein drinks and powders.

If your training load is high, consider taking omega-3 fatty acids. Participants in a 2015 study who trained for 17 hours a week saw improvements in neuromuscular function and were less fatigued after taking a supplement that included 375 mg EPA, 230 mg DPA, and 510 mg DHA for three weeks.

Recover better

Drinking chokecherry juice helps prevent inflammation, oxidative stress, and iron depletion after intense physical exercise. Members of the Polish national rowing team gained those benefits after drinking about 1.7 ounces of the juice three times a day during eight weeks of Olympic-level training.

July 2016

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continued from page 15

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If you’re just beginning an exercise program, vitamin D may support your efforts. A group of adults took a cycling fitness test and covered an average of 5 kilometers in 20 minutes. After taking a daily vitamin D supplement for two weeks, they were able to cycle 6.5 kilometers in the same amount of time, and with less physical exertion. Compared to a control group, they also had lower levels of the stress hormone cortisol, which may lower the risk of heart disease. “Vitamin D Pill a Day May Improve Exercise Performance . . .,” Society for Endocrinology, 11/1/15

“21 Days of Mammalian Omega-3 Fatty Acid Supplementation Improves Aspects of Neuromuscular Function and Performance in Male Athletes . . .” by E.J.H. Lewis et al., 6/18/15; “Glutathione Supplementation Suppresses Muscle Fatigue by Prolonged Exercise . . .” by A. Wataru et al., 2/6/15, Journal of the International Society of Sports Nutrition ● “Beetroot Juice Improves Sprinting and Decision-Making During Exercise,” University of Exeter, 9/18/15 ● “Do You Need Protein Powders?” by Gina Shaw, www.WebMD.com ● “Glutathione: The Mother of All Antioxidants” by Mark Hyman, MD, www.HuffingtonPost.com, 6/10/10 ● “Men’s Health Supplement Guide,” www.MensHealth.com, 6/26/12 ● “Re: Black Chokecherry Juice Improves Inflammation and Iron Metabolism Parameters After Intense Physical Exercise” by Laura M. Bystrom, PhD, HerbClip, 4/15/15

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herbal healing

look fabulous, age well

The best way to live your life is to go to the other side of the rainbow young, but at a very old age. —Craig D. Slovak Time isn’t always on your side— particularly if you are busy! Here are some herbs that do double-duty and offer inside-out aging benefits:

Black seed oil

(Nigella sativa) Also known as black cumin oil, this oil comes from seeds used extensively in Indian and Middle-Eastern culinary dishes. This wellresearched oil is native to south and southwest Asia and is a staple in Ayurvedic medicine. Look fabulous Applied topically, black seed oil provides a wide spectrum of pharmacological activities: It is antiinflammatory, antibacterial, and antifungal. The oil has traditionally been applied to skin for psoriasis and painful skin eruptions. Research shows it inhibits the Staphylococcus aureus bacteria associated with eczema. The oil also contains skin-supporting vitamins C and E, as well as calcium, zinc, and fatty acids. 18

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Nigella sativa

Trigonella foenum-graecum

Age well As a supplement or food, black seed oil provides more than 100 valuable bioactive compounds and, along with the aforementioned nutrients, it contains iron, copper, magnesium, phosphorus, boron, and potassium. It has been studied for its anti-tumor, antidiabetic, and anti-inflammatory properties. This antioxidant oil supports the health of the lungs, liver, kidneys, and stomach, and may also support cognitive function.

Fenugreek (Trigonella foenum-graecum) Also a common culinary spice, fenugreek is native to the Mediterranean and has a long history as an herbal remedy. Look fabulous Research shows that creams containing fenugreek increase skin elasticity and hydration, improve skin fatigue, and may play a role in the ability of skin to resist aging that results from sun exposure. Age well Mineral-rich fenugreek has been studied for its antidiabetic, anticarcinogenic, hypocholesterolemic, antioxidant, and immunological activities. Research suggests it also protects against oxidation of low-density lipoprotein (LDL) cholesterol.

Borage (Borago officinalis) Derived from the seeds of

the native Mediterranean flowering plant, borage oil is composed of approximately 24 percent anti-inflammatory gamma linolenic acid (GLA). Look fabulous Supplementation with borage oil helps improve hydration of damaged and dehydrated skin by decreasing the amount of water lost through evaporation.

Borago officinalis

Pinus pinaster

Age well Laboratory research suggests that borage oil may protect DNA by modulating oxidative genetic damage and promoting the death of unhealthy cells. Animal studies also show that borage oil may support cardiac remodeling after myocardial infarction (heart attack).

Maritime pine bark (Pinus pinaster) This medium-

sized pine tree is native to Mediterranean regions and has bright red-brown, deeply fissured bark. Legend suggests that in 1535, a French explorer steeped the bark of this tree to make a tea to treat scurvy among his sailors. Look fabulous Maritime pine bark extract, taken orally, may be effective in reducing the appearance of wrinkles and skin pigmentation changes that result from chronic sun exposure. This extract may also enhance collagen synthesis and improve skin barrier function. Age well In a randomized, double-blind, placebo-controlled trial, researchers found that supplementation with 50 milligrams (mg) of maritime pine bark extract three times daily led to decreased use of pain medications, improved walking distance, reduced foot swelling, and decreased gastrointestinal upset in participants who had osteoarthritis of the knee. Other research suggests that maritime pine bark may —Lisa Petty support memory. Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.

“Antipsoriatic Activity and Cytotoxicity of Ethanolic Extract of Nigella sativa Seeds” by L.P. Dwarampudi et al., Pharmacogn Mag, 2011 ● “Black Seed Oil Ameliorated Scopolamine-Induced Memory Dysfunction and Cortico-Hippocampal Neural Alterations in Male Wistar Rats” by A. Imam et al., Bulletin of Faculty of Pharmacy, Cairo University, 12/26/15 ● “Borage Oil Attenuates Progression of Cardiac Remodeling in Rats After Myocardial Infarction” by J.S. MaldonadoMenetti et al., Acta Cirúrgica Brasileira, Sociedade Brasileira Para Desenvolvimento Pesquisa Em Cirurgia, 2016 ● “Effect of Cream Formulation of Fenugreek Seed Extract on Some Mechanical Parameters of Human Skin” by N. Akhtar et al., Tropical Journal of Pharmaceutical Research, 2010 ● “Fenugreek: A Review on its Nutraceutical Properties and Utilization in Various Food Products” by S.A. Wani and P. Kumar, Journal of the Saudi Society of Agricultural Sciences, 2016 ● “French Maritime Pine Bark Extract (Pycnogenol) Effects on Human Skin: Clinical and Molecular Evidence” by S. Grether-Beck et al., Skin Pharmacol Physiol, 2016 ● “Intervention with Flaxseed and Borage Oil Supplements Modulates Skin Condition in Women” by S.D. Sprit et al., Br J Nutr, 2009 ● “Maritime Pine,” www.Drugs.com, 2009 ● “Protective Effect of Borage Seed Oil and Gamma Linolenic Acid on DNA: In Vivo and In Vitro Studies” by I. Tasset-Cuevas et al., PLOS ONE, 2013 ● “Protective Effect of Dietary Fenugreek (Trigonella foenum-graecum) Seeds and Garlic (Allium sativum) on Induced Oxidation of Low-Density Lipoprotein in Rats” by M. Puttaswamy and S. Krishnapura, J Basic Clin Physiol Pharmacol, 2016 ● “A Review on Biological, Nutraceutical, and Clinical Aspects of French Maritime Pine Bark Extract” by A. Maimoona et al., J Ethnopharmacol, 2011 ● “A Review on Therapeutic Potential of Nigella sativa: A Miracle Herb” by A. Ahmad et al., Asian Pac J Trop Biomed, 2013 ● “The Role of Phytonutrients in Skin Health” by J.A. Evans and E.J. Johnson, Nutrients, 2010 ● “Study of Nutritional Characteristics, Mineral Nutrients and Agro-Biodiversity in Black Cumin (Nigella sativa L.) Genotypes from Pakistan” by M.S. Iqbal et al., African Journal of Biotechnology, 10/26/11

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Stuffiness, meet your match. This allergy season be sure to reach

for Xlear Saline Nasal Spray with Xylitol. Xlear is the most effective non-medicated

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in focus

bug repellents keep the sting out of summer

As soon as the weather gets nice, the bugs come a’munching. First the black flies, then mosquitoes, no-see-ums, deerflies, and horseflies. Ticks will emerge at almost any time of year but are particularly active in early summer and fall. Not only do these pesky creeps irritate us with their presence and bites, but they can also carry a range of diseases. Fortunately, we have several tricks up our sleeves to deter them naturally. July 2016

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“I often make herbal tinctures for repelling insects.” Stephanie Tourles, herbalist

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The chemical DEET is the gold standard for insect repellency. It repels most insects for one to several hours. However, it can irritate skin and lungs and have neurotoxic effects. Studies show that various natural repellents work as well as DEET . . . but only for shorter spans of time. Expect to reapply every half hour for complete protection. Most natural repellents are based on essential oils. Although it’s typical to use only 2 to 5 percent of essential oils in a formula blend, studies show that 20 to 50 percent dilutions are generally much more effective. In this dosage range, essential oils—though natural—may irritate the skin and cause side effects. If you choose to use a high percentage of essential oils in your blend, test it on a patch of skin first. For children, apply it only to their clothes and consider basic barrier methods first. Oil-based formulas tend to last longer than alcohol-based blends, especially for flies. Also, combination blends tend to work longer (hours) than do single-ingredient products (30 to 60 minutes). Just 5 to 15 per-

cent vanillin in a blend significantly improves the formula’s effective duration. Citronella and lemon eucalyptus are the most well-known and researched repellent essential oils. Most studies show good performance of these essential oils for 30 to 60 minutes. Lemon eucalyptus (aka citriodora) shows excellent inhibition of ticks, performing nearly as well as DEET in field tests. One study found that 10 percent lavender and geranium was not a good repellent, but 30 percent completely repelled ticks. They may also help repel other biting insects. Compared to other essential oils, they have a high degree of safety and are less likely to irritate skin. Many other essential oils also show promise in preliminary studies, including catnip, clove, fennel, basil, and common juniper essential oils against mosquitoes. Juniper was nearly as effective as DEET at repelling ticks and mosquitoes. Oregano and clove essential oils tested well against lone star ticks. Beyond essential oils, lab and field studies found yarrow extract to be as effective as

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DEET for mosquitoes. “I often make herbal tinctures for repelling insects,” says herbalist Stephanie Tourles. “My favorite herbs to tincture—in inexpensive vodka—are yarrow, catnip, pennyroyal, and tansy (herbs that have been traditionally used to repel bugs in blends as well as in the landscape). The tinctures are super-effective at repelling biting bugs, they smell quite pleasant, and can be customized by adding myriad essential oils to them,” explains Tourles, who is also a licensed esthetician, aromatherapist, and author of Naturally Bug-Free: 75 Nontoxic Recipes for Repelling Mosquitoes, Ticks, Fleas, Ants, Moths & Other Pesky Insects. Don’t forget that you can also repel insects with basic barrier methods. The lightest layer of fabric will ward off all but mosquitoes, but even they will have a difficult time piercing through baggy, thick, or tightly woven fabric. Lightweight shirts or hoodies, baggy linen pants, wide-brimmed hats, bug net clothing, and frequent, thorough tick checks can go a long way to keep the bugs away without a single spray. —Maria Noël Groves, RH (AHG)

Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her book, Body into Balance, hit bookstores in March. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

“Comparative Repellency of 38 Essential Oils Against Mosquito Bites” by Y. Trongtokit et al., Phytother Res, 4/05 ● “Comparison of Repellency Effect of Mosquito Repellents for DEET, Citronella, and Fennel Oil” by J.K. Yoon et al., J Parasitol Res, 10/7/15 ● “Effectiveness of Citronella Preparations in Preventing Mosquito Bites: Systematic Review of Controlled Laboratory Experimental Studies” by C. Kongkaew et al., Trop Med Int Health, 7/11 ● “The Efficacy of Repellents Against Aedes, Anopheles, Culex, and Ixodes spp.—A Literature Review” by E. Lupi et al., Travel Med Infect Dis., 11-12/13 ● “Essential Oils of Cupressus Funebris, Juniperus communis, and J. chinensis (Cupressaceae) as Repellents Against Ticks (Acari: Ixodidae) and Mosquitoes (Diptera: Culicidae) and as Toxicants Against Mosquitoes” by J.F. Carroll et al., J Vector Ecol, 12/11 ● “Evaluation of DEET and Eight Essential Oils for Repellency Against Nymphs of the Lone Star Tick, Amblyomma americanum (Acari: Ixodidae)” by H. Meng et al., Exp Appl Acarol, 2/16 ● “Evaluation of Extracts and Oils of Mosquito (Diptera: Culicidae) Repellent Plants from Sweden and Guinea-Bissau” by T.G. Jaenson et al., J Med Entomol, 1/06 ● Naturally Bug-Free: 75 Nontoxic Recipes for Repelling Mosquitoes, Ticks, Fleas, Ants, Moths & Other Pesky Insects by Stephanie L. Tourles ($10.95, Storey Publishing, 2016) ● “Plant-Based Insect Repellents: A Review of Their Efficacy, Development, and Testing” by M.F. Maia and S.J. Moore, Malar J, 2011 ● “Repellency of Oils of Lemon Eucalyptus,

DIY

mosquito & tick spray 48 milliliters (ml) (1.6 oz) yarrow tincture 6 ml (120 drops) lavender essential oil 6 ml (120 drops) rose geranium essential oil Combine in a 2-oz spray bottle, shake, and reapply every 20-30 minutes.

Geranium, and Lavender and the Mosquito Repellent MyggA Natural to Ixodes ricinus (Acari: Ixodidae) in the Laboratory and Field” by T.G. Jaenson et al., J Med Entomol, 7/06 ● “Repellent Activity of Essential Oils: A Review” by L.S. Nerio et al., Biosour Technol, 1/10 ● “Repellent Effectiveness of Seven Plant Essential Oils, Sunflower Oil and Natural Insecticides Against Horn Flies on Pastured Dairy Cows and Heifers” by S. Lachance and G. Grange, Med Vet Entomol, 6/14

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e ve r y d a y r e m e d i e s

motion sickness

What is it? Nausea, vomiting, headache, sweating—generally feeling ill—while traveling by car, boat, or plane. What causes it? One part of the balance-sensing system (inner ear, eyes, and sensory nerves) experiences motion, while the others don’t.

Food: Dry soda crackers; clear, carbonated drinks like real ginger ale; avoid alcohol and spicy foods.

Homeopathy: Bryonia, Cocculus, Nux vomica, Petroleum, Tabacum.

Lifestyle: Get fresh air; lie down, if possible; keep head still; sit in the front seat of car; don’t read or use media.

Herbal Therapy: Black horehound, fennel seed,

ginger, peppermint.

Alternative Therapies: Acupressure; cognitive behavioral therapy; breathing techniques.

Body Into Balance by Maria Noël Groves ($24.95, Storey, 2016) ● The Complete Homeopathic Resource for Common Illnesses by Dennis Chernin, MD, MPH ($29.95, North Atlantic Books, 2006) ● “Motion Sickness” by Steven D. Ehrlich, NMD, University of Maryland Medical Center, www.umm.edu, 12/9/14 ● “Motion Sickness—Topic Overview,” www.WebMD.com, 11/14/14 ● Prescription for Herbal Healing by Phyllis A. Balch, CNC ($23.95, Avery, 2002)

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Fight the summer sneezes and wheezes naturally, with SinusClear from Ridgecrest Herbals. www.RCHerbals.com

Happy Mama Prenatal snacks and supplements from Happy Family are made to deliver some of the essential nutrition mamas-tobe need to help support a healthy pregnancy. www.HappyFamilyBrands.com

Nature’s Way Alive! B-Complex Gummies are the tastiest way to get your B vitamins and support metabolism and energy—free of gluten and gelatin. 800-9-NATURE www.NaturesWay.com

Bluebonnet Nutrition introduces its line of whole food-based, structure-function formulas, Targeted Choice Wellness Support Caplets, designed to support respiratory health, enhance immune function, and protect cellular health. www.BluebonnetNutrition.com

Super Curcumin from America’s Finest utilizes the award-winning Curcumin C3 Complex ingredient and BioPerine, the safest and most effective way to increase curcumin’s uptake. 800-350-3305 www.AFISupplements.com

Garden of Life’s mykind Organics Women’s Multi is a whole food multivitamin that’s certified USDA organic and Non-GMO Project verified and made only from real food. www.GardenofLife.com

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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supplement spotlight

preparing the gut prebiotics have many benefits

We all know that probiotics—the cultures that help promote healthy flora in the digestive system—can help with gastrointestinal health. More recent research has pointed to probiotics in battles against anxiety and bladder problems. Beneficial gut flora have also been shown in studies to support a healthy weight. So how do we promote these healthy bugs to gain their benefits? Eating yogurt and sauerkraut, kefir and kimchi, and other foods with living organisms is a start; taking probiotic supplements generally delivers a lot of probiotics at once. But these cultures need something to feed on once they get to their destination so they will thrive and multiply. Enter prebiotics. These foods for gut flora are largely nondigestible plant fibers including inulin, oligofructose, FOS (fructo-oligosaccharides), GOS (galacto-oligosac-

charides), and TOS (transGOS). These substances come with a number of foods you may already eat, including whole grains, bananas, onions, garlic, and honey. You can supplement with prebiotics too, or take probiotics and prebiotics together; this is known as a “synbiotic.” And here’s just one reason to go that route: In a study published late last year, obese children had better luck losing weight when they took a synbiotic supplement. They also saw greater reductions in cholesterol and oxidative stress. —Jane Stoddard

“Effects of Synbiotic on Anthropometry, Lipid Profile and Oxidative Stress in Obese Children” by N. Ipar et al., Benef Microbes, 12/15 ● “Gut Emotions— Mechanisms of Action of Probiotics as Novel Therapeutic Targets for Depression and Anxiety Disorders” by A. Slyepchenko et al., CNS Neurol Disord Drug Targets, 11/14 ● “Lactobacillus for Preventing Recurrent Urinary Tract Infections in Women: Meta-Analysis” by P.M. Grin et al., Can J Urol, 2/13 ● “Prebiotic Intake Reduces the Waking Cortisol Response and Alters Emotional Bias in Healthy Volunteers” by K. Schmidt et al., Psychopharmacology (Berl), 12/14 ● “Probiotics Reduce Psychological Stress In Patients Before Laryngeal Cancer Surgery” by H. Yang et al., Asia Pac J Clin Oncol, 2/14 ● “Recurrent Urinary Tract Infections in Women” by A. Aydin et al., Int Urogynecol J, 11/14 ● “Regulation of Abdominal Adiposity by Probiotics (Lactobacillus gasseri SBT2055) in Adults with Obese Tendencies in a Randomized Controlled Trial” by Y. Kadooka et al., Eur J Clin Nutr, 6/10

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postscript

Thriving “selfishly”

Brendan Brazier is a former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion. He is now a performance nutrition consultant, the bestselling author of the Thrive book series and formulator of the awardwinning line of plant-based Vega nutritional products.

To have high blood pressure, elevated cholesterol, an obese body, and joints so inflamed you have trouble getting out of a chair— all at the age of 40—is not natural. Unfortunately, it is becoming average, even normal. We have chosen to define the word health as, simply, the absence of disease. That’s it. “Not being sick” is good enough. To me, it seems we have set an awfully low standard. Existing in a disease-free state is the start, but by no means the pinnacle, of health. We can have so much more. How can we achieve more than simply “not being sick”? The solution is considerably easier than you might expect, given the scale and duration of this epidemic. If we simply focus on ourselves, take care of ourselves—we can fix the problem. When you board an airplane and are seated, the cabin crew reviews the safety procedures. No matter what airline you fly with, there’s always a statement to the effect that, should the cabin pressure drop, oxygen masks will fall from the ceiling. The crew instructs you to put on and secure your own mask before assisting others. Excellent advice. To effectively help others, you must first help yourself. You need to be selfish in the true sense of the word. Taking this idea a step further, our ability to help others and bring about positive change in the world will be far greater and considerably more effective if we are in top form. To truly make a difference, our well-being is not a nicety, it’s essential. Of course, today we think it is an insult to be referred to as selfish. But should we? I suggest that we need to cultivate several forms of selfishness for our self-development, self-improvement, and self-revitalization if we are to raise our quality of living and that of those around us. If we all focused on our own well-being, one of the greatest crises of our time would be abolished. As a society, we would no longer be susceptible to that laundry list of ailments now considered “normal.” – Adapted from Thrive Fitness, 2nd Edition ($16.99, Da Capo, 2015)

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