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New trends in yoga Ease joint pain Find hormonal balance
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September 2019 vol. 15 no. 9
12 10 departments
6 From the Editor’s Desk
8 Health Pulse
Poor sleep quality is bad for weight loss • Herbs to ease hot flashes • Dark chocolate boosts heart health • More
The latest from the world of yoga.
15 New Frontiers
CBD boasts antimicrobial activity.
19 Everyday Remedies
Ways to reduce the symptoms of stress.
20 Herbal Healing
Natural solutions for joint pain.
achieving hormonal balance
Maintain an even keel as you age.
23 Healthy Glow
Prevent and minimize age spots.
25 Supplement Spotlight
Discover the benefits of krill and fish oils.
28 Sports Nutrition
Green drinks aid performance. Cover: Dandelions.
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes September 2019
l remedies 5 8/1/19 7:21 AM
from the editor ’s desk
Downward dog, trending up I’m always glad to have taken a yoga class. I should do it more often. My wife has been practicing yoga since her teenage years, but I came to it relatively late in life. For several years we lived near an ashram in Pennsylvania, so there was a stretch of time where I was taking two or more classes a week. Only recently did I start coming close to that average again. I love child’s pose and absolutely detest downward dogs. “Easy pose” is easily the hardest pose for me to sustain (or even to get into at all), so I sit with my legs straight out while everyone else is cross-legged and blissfully relaxed. Jane Eklund’s “Yoga Trends” in this issue of remedies (page 12) reminded me that—as my wife always says— “all yoga is good yoga.” And though Jane uncovered some amusing trends as yoga takes its place in the mainstream, I appreciated instructor Lindsay Taflas’s reminder that yoga is more than a workout. One trend Jane didn’t touch on is yoga set to live music. Here in Keene, NH, we’ve been enjoying Friday evening sessions with different acoustic musicians at Mudita Massage and Wellness. It adds another element to the practice, and I find I can sometimes ignore the discomfort of yet another downward dog if a favorite tune happens to be under way. My yoga practice is trending up.
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); ©2019 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 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 remedies
l September 2019
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better sleep may aid weight loss If you’re having trouble with your weight, reconsider your sleep patterns. A new study from Spain found that poor quality of sleep, highly variable sleep patterns, and sleeping less than six hours per night all made it harder for participants to lose weight. Several herbs are known to help regulate sleep. Consider chamomile, ashwagandha, hops, lemon balm, or passion flower. All are available as tea and in other forms.
Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston, ($46.95, Wolters Kluwer, 2008) l “High sleep variability predicts a blunted weight loss response and short sleep duration a reduced decrease in waist circumference . . .” by C. Papandreou, Int J Obes (Lond), 6/19/19 l “Short sleep duration and sleep variability blunt weight loss,” Universitat Rovira i Virgili, 6/28/19
age, sleep, mood affect memory Three key factors affect our working memory, according to a new study. Sleep, age, and depressed mood were all found to have strong associations with the short-term (working) memory that temporarily stores and manages information. It’s vital for tasks such as learning, reasoning, and comprehension, and it plays a major role in how we process, use, and remember information. The researchers determined that aging has a negative effect on the “qualitative” aspect of working memory—how strong or accurate the memory is. Poor sleep quality and depressed mood are tied to a reduced likelihood of recalling a previous event, or the “quantitative” aspect of memory. “All three factors are interrelated,” said study leader Weiwei Zhang, PhD. For example, he noted that older adults are more likely to experience a negative mood, and that poor sleep quality can lead to a depressed mood. “Good sleep quality and good mood lead to good working memory with age,” University of California-Riverside, 5/10/19
l September 2019
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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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sweet spot for heart health Dark chocolate received high grades for heart health in a study from Europe. Researchers found that young adults who ate about an ounce of 90-percent chocolate daily for a month had significant improvements in blood pressure compared to those who ate a 55-percent product. “The reduction of both diastolic and systolic blood pressure occurred in both groups, but was larger in the high cocoa chocolate group,” reported the authors of the study. “Randomized study of the effects of cocoa-rich chocolate on the ventricle-arterial coupling and vascular function of young, healthy adults” by T. Pereira et al., Nutrients, 2/19
consider herbs for hot flashes Taking two herbal supplements led to a significant reduction in hot flashes among postmenopausal women. The supplements were taken in tandem with an antidepressant. Participants—who ranged in age from 40 to 60—received a placebo or 500 milligrams (mg) of powdered nigella (Nigella sativa) seed and 1,000 mg of chasteberry (Vitex agnus-castus) fruit per day. All reported having bothersome or severe hot flashes more than four times per week prior to the study period. All participants also took 20 mg per day of the antidepressant citalopram for the duration of the eight-week study. Those who took the supplements and the medication reported substantial improvements compared to those who received the placebo and the medication. No serious side effects were reported. “Effects of a combination of Nigella sativa and Vitex agnus-castus with citalopram on healthy menopausal women with hot flashes . . .” by M. Molaie et al., Gynecol Endocrinol, 1/19 l “Re: Adjunct nigella and chasteberry reduces hot flashes in menopausal women,” by Shari Henson, HerbClip, 6/15/19
l September 2019
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8/5/19 12:34 PM
yoga trends an ancient tradition sprouts modern branches
A practice with the unusual distinction of being both trendy and historic, yoga can be traced back 5,000 years to India. It arrived on the shores of the US in 1893 along with Swami Vivekananda, who came to speak to the World Parliament of Religions in Chicago—and received a standing ovation. 12 remedies
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In the 1960s and ’70s, thanks to celebrity endorsements, popular books, televised classes, and a hunger for a new kind of spirituality, yoga burst into the mainstream of American culture. Fast forward to 2019, and yoga practitioners can take classes in hot yoga, hip-hop yoga, yoga for foodies, and, yep, even snake yoga. Yogis and non-yogis alike wear yoga pants to work.
Grounded in tradition “Everyone does yoga now; it’s really trendy and hip,” says Lindsay Taflas, RYT, a certified yoga and prenatal yoga teacher based in New Hampshire. But she notes that if you’re in it only for the workout you’re not really doing yoga. “The word ‘yoga,’ in English, means to join or to form in union. So, when you’re doing yoga, you are technically joining your breath to your body’s movements to your mindfulness. That’s what yoga is,” she says. That said, even the more gimmicky yoga fads (naked yoga, anybody?) can serve to introduce new populations to the ancient practice or re-engage people who are looking to spice up their routines. What’s the latest in yoga? Check out a few of these trends:
Aerial yoga. Inspired by trapeze artists, aerial yoga suspends practitioners in midair via hammocks or ropes hung from above. The idea is to take the pressure off your joints and help you improve your balance and posture without compressing your spinal vertebrae. A bonus: You can perform “inversions”—poses like headstands and shoulder stands that flip you head-to-toe—with ease. Eco yoga. The yogi has left the building: Forge a deeper connection with nature by practicing yoga outside. It’s a great way to shake off a day spent in front of a computer, and studies have shown that being outdoors will add an extra layer of de-stressing to your day. Think how lovely it would be to breathe the fresh air of the great outdoors while concentrating on your breath! Sign up for a class that’s held outside in good weather, or just head out the door, find a peaceful spot, and unfurl your mat. Chroma yoga. Designed to align you with your circadian rhythms, chroma yoga, also called light therapy yoga, provides an energy-boosting morning session and a calming evening session through the use of colored lights. Chroma yoga is practiced in a room or studio lit with red or blue lights, with calming music and soothing scents providing an additional backdrop. For morning yoga practice, the lights are blue to turn off production of melatonin, the sleep hormone, in your brain and ramp up energy. At night, the lights are red to turn on the melatonin production and help you sleep.
“Forge a deeper connection with nature by practicing yoga outside.”
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continued from page 13
Yoga wheels. No, put away your roller skates (though maybe roller yoga will be next year’s trend!)—yoga wheels are about a foot in diameter, hollow, and broad enough to support your back, shoulder blades, or legs. They provide support in poses like back bends, offer stability with forearm stands, and strengthen your core. The yoga wheel can be tricky to use, so it’s not recommended for people new to yoga unless they’re under the supervision of a certified instructor. HIIT yoga. A big trend in fitness, high-intensity interval training (HIIT) is making its way into yoga too. The idea is to up the ante on your yoga practice by adding a big boost of cardiovascular exercise to your routine, which you accomplish by gradually increasing your intensity for short bursts. The entire session takes just 15 to 20 minutes. Look for a class or ask an experienced teacher to recommend an HIIT routine. Writing in Yoga Journal, Sadie Nardini recommends this approach: “Do each move for 1 minute, then transition to the next. With each HIIT-inspired asana, aim for 30 seconds of slow, mindful motion, followed by 20 seconds of a faster pace, and finally 10 seconds of high-intensity movement in which you move as strongly as you can while still maintaining a good alignment. Breathe through your mouth whenever needed, and feel free to walk in place for 1 minute between each 1-minute active round as you build your cardiovascular endurance.” Whether you’re into the tried and true or enjoy trying the trendy, yoga is clearly here to stay. What makes it such an enduring practice? “Just how stinkin’ good it makes you feel!” says Taflas, who notes that when she does yoga, she feels lighter, calmer, and a little clearer. Namaste. —Jane Eklund “7 wacky new yoga styles: Worth a try or just too weird?” By Gloria Dawson, www.Shape.com l “7 yoga trends to look out for in 2019,” www.WellnessLiving.com, 1/23/19 l Personal communication: Lindsay Taflas, 6/27/19 l “A quick HIIT yoga home practice to get strong and empowered” by Sadie Nardini, 2/6/17; “The timeline and history of yoga in America” by Holly Hammond, 8/29/07, www.YogaJournal.com l “A quick reference guide to the history of yoga,” https://YogaSix.com
“The word ‘yoga,’ in English, means to join or to form in union.”
Go digital Like everything else, yoga is streaming online these days. In addition to tutorials and instructional videos, you can find yoga podcasts, blogs, and more, thanks to our digital culture. Instructor Lindsay Taflas says doing yoga to a video is great for busy people who can’t fit a lot of 90-minute classes into their lives or as a way to bridge the space between classes. But she cautions that if you study yoga only digitally, you’re missing out on the personal connections. A teacher can review your form and make a gentle adjustment by pressing on your hips, for instance, or give you a verbal instruction. “And you miss just being together in community” with the others in a class, she adds. “For me, that’s the most important part about yoga. I know I’m going to sit in a room full of people that maybe I know or maybe I don’t know, but we’re all going to sit on our mats and breathe and do some yoga. How cool is that? It’s a little reprieve from the world.”
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new frontiers Cannabidiol (CBD) supplements are obtainable in much of the US. A nonpsychoactive compound derived from the cannabis plant, CBD is being studied for its effects on many health conditions. Each state has laws regarding CBD with varying degrees of restriction. Learn about CBD’s status in your state at www.CBDCentral.com.
CBD may thwart staph, pneumonia New research from the American Society for Microbiology found cannabidiol to be effective against bacteria that cause many serious infections, including staph infections, pneumonia, and ear and sinus infections. The potency of the CBD used was similar to that of established antibiotics. It was found to kill bacteria that have become resistant to other common antibiotics. “Given cannabidiol’s documented antiinflammatory effects, existing safety data in humans, and potential for varied delivery routes, it is a promising new antibiotic worth further investigation,” said lead researcher Mark Blaskovich, PhD, of the University of Queensland. “The combination of inherent antimicrobial activity and potential to reduce damage caused by the inflammatory response to infections is particularly attractive.”
Other developments n A new study found that low doses of medicinal cannabis oil containing 95 percent CBD and 5 percent THC can reduce or eliminate seizures in children with severe, drug-resistant epilepsy. Lead researcher Richard Huntsman, MD, said that “improvements in quality of life were dramatic, with some of the children having huge improvements in their ability to communicate with their families.” Some kids began to talk or crawl for the first time. n The retail sale and possession of hemp-derived CBD is now legal in Florida. Governor Ron DeSantis signed a bill into law on June 25 that also expanded the state’s hemp program.
“Cannabidiol is a powerful new antibiotic,” American Society for Microbiology, www.ScienceDaily.com, 6/23/19 l “Cannabis dosage studied to reduce seizures in children with severe epilepsy,” University of Saskatchewan, 7/8/19 l “Dosage related efficacy and tolerability of cannabidiol in children with treatment-resistant epileptic encephalopathy . . .” by R.J. Huntsman et al., Frontiers in Neurology, 7/3/19 l “US Hemp Roundtable,” 6/27/19
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By Isaac Eliaz, MD, MS, LAc
hormones and toxins— the perfect storm why a gentle detoxification is essential
We hear it all the time: Earth has become an increasingly toxic place. From microplastics to mercury, research shows that environmental pollutants have become some of the greatest threats to long-term health. We can see the direct consequences of these “everyday toxins” when we look at the epidemics of chronic, inflammatory illnesses that continue to skyrocket.
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Of particular concern are toxins known as hormone disruptors, which include chemicals like BPA and phthalates and heavy metals like mercury. They’re found in plastics, pesticides, household products, cosmetics, and numerous other sources. In other words, these toxins are ubiquitous—and so are their health consequences. The main problem with these chemicals is that they disrupt the endocrine (hormone) system, which mediates everything from normal growth and development, to immunity, weight, energy, neurological health, and much more.
The impostors Endocrine disruptors mimic existing hormones, competing for their receptor sites. From there, they scramble cell signals, fuel inflammation and oxidative stress, disrupt normal metabolic processes, and generally wreak havoc throughout the body. These pervasive toxins are directly linked to numerous conditions, particularly hormone-related diseases such as certain cancers, reproductive and developmental disorders, metabolic diseases, and more. Even our own biological hormones require precise balance for nearly every area of health. One of the body’s primary detox organs—the liver—plays a key role in producing and metabolizing hormones. So, in addition to helping eliminate endocrine-disrupting toxins, your liver and other detox systems also play significant roles in optimizing hormone balance. This is why regular, gentle detox with a focus on liver support is so important for hormone health and, ultimately, overall wellness.
Protect yourself The first place to start with detox and hormone health is your diet. It’s critical to focus on unprocessed, nutrient-dense whole foods and avoid pro-inflammatory, processed ingredients. Cruciferous vegetables (broccoli, cabbage, cauliflower, etc.) are rich sources of powerful detox compounds such as indole-3-carbinol,
which the body converts to a compound called diindolylmethane. This nutrient helps detoxify unhealthy estrogen and hormone mimickers. It’s also helpful to boost glutathione levels. Glutathione is one of the body’s primary antioxidants, and aids in the removal of toxins among other protective actions. Vitamin C, selenium, lipoic acid, and milk thistle all promote glutathione production in the body, in addition to offering additional detox, anti-inflammatory, and antioxidant health benefits.
Grab toxins Another key strategy to protect yourself and your family is to safely remove accumulated toxins from the body. One of the best agents to accomplish this is a specific, clinically researched form of modified citrus pectin (MCP). This natural ingredient is proven to bind and remove toxic metals from the body including lead, mercury, arsenic, and others, without affecting essential minerals. This form of MCP is made from ordinary citrus pectin modified to a tiny molecular structure that allows it to enter the circulation and work systemically. MCP binds to toxins and other harmful molecules—one of these being a natural protein in the body called galectin-3. In small quantities, galectin-3 is a necessary signaling molecule with roles in immunity, growth, and development. But if galectin-3 expression gets out of hand, it can become problematic. As a cell-signaling molecule, galectin-3 acts somewhat like a rogue hormone, signaling cells to tell them what to do. But when expression becomes imbalanced, the messages it sends—like BPA and other endocrine disrupting toxins—are highly problematic. Unhealthy galectin-3 triggers a cascade of signals that fuel inflammation, fibrosis, tumorigenesis, and immune dysregulation . . . actively driving our most degenerative diseases. Specifically, the researched and proven form of MCP is now recognized in a growing number of published studies as the only available galectin-3 blocker. This MCP repeatedly demonstrates the ability to halt and reverse galectin-3’s
pathogenic processes. In doing so, it provides support not just for detoxification but also in the treatment of cancer, heart disease, and other conditions.
Powerful liver support As mentioned, supporting healthy liver function is key for mitigating exposure to toxins as well as for overall hormone balance. One of the best ways to support the liver is with milk thistle seed, which helps protect and enhance liver function and also promotes antioxidant activity. Silymarin, an active ingredient in milk thistle, can protect the liver from damage by toxins. It also neutralizes inflammatory molecules while supporting liver cell regeneration. Other ways to support liver function include limiting caffeine, alcohol, and OTC pain relievers like acetaminophen; reducing fatty food intake; maintaining adequate hydration; and ensuring at least seven to eight hours of quality sleep every night. A multipronged strategy can offer the best protection against the toxins we’re exposed to regularly. With a focus on an anti-inflammatory diet including organic fruits and vegetables, and targeted botanical supplements, we provide ample support to help the body remove toxins, protect against their impacts— and balance hormones. Yes, we live in an increasingly toxic world. But by incorporating researchbased solutions into our daily health routine, we can weather the storm of everyday toxins, and in doing so, optimize long-term health and vitality. Dr. Isaac Eliaz is an integrative medical doctor, licensed acupuncturist, researcher, product formulator, and lecturer. He is the founder and medical director of Amitabha Medical Clinic in Santa Rosa, CA, an integrative health center specializing in cancer and chronic conditions.
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e ve r y d a y r e m e d i e s
stress What is it? Stress refers to both the perception of danger or pressure and the body’s physiological response to it. What causes it? Major life events, including job changes, financial difficulties, family and relationship problems, grief, and illness.
Lifestyle: Exercise regularly, practice yoga or mindful meditation, take deep breaths, listen to music, get a massage.
Food: Avocados, blueberries, dark chocolate, fatty fish, fermented foods, pistachios, seeds, turkey.
Supplements: Vitamins A, B complex, C, D, E,
Herbs: Ashwagandha, chamomile, kava kava, lavender, lemon balm, rhodiola, tulsi tea, valerian root.
Homeopathy: Argentum nitricum, Calcarea
magnesium, omega-3 fatty acids, reishi mushrooms.
carbonica, Ignatia amara, Kali phosphoricum.
“8 effective herbal supplements for anxiety” by Chloe Brotheridge, 6/16/18; “Stress,” www.PsychologyToday.com l “9 proven benefits of reishi mushrooms,” 7/2/18; “Health benefits & side effects of tulsi tea,” 5/14/18, by John Staughton, www.OrganicFacts.net l “10 superfoods for stress relief,” https://articles.Mercola.com, 4/27/15 l “16 simple ways to relieve stress and anxiety”; “Try this: 25 supplements for anxiety,” www.Healthline.com l “Coping strategies,” Anxiety and Depression Association of America, https://adaa.org l “Coping with anxiety” by Jeanie Lerche Davis, www.WebMD.com l “Homeopathic medicine for chronic anxiety & stress” by Mahnaz Shahrzad Asr, www.VitalityMagazine.com, 9/1/11 l “Why stress happens and how to manage it” by Christian Nordqvist, www.MedicalNewsToday.com, 11/28/17
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ease joint pain naturally curcumin, boswellia prove effective
The aging process can seem dead-set on chipping away at the health of your joints, with knees among the most common victims. While many people experience minor twinges of joint pain, nearly 15 million American adults report enduring severe joint pain on a regular basis. 20 remedies
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It doesn’t have to be that way, according to Holly Lucille, ND, RN, a naturopathic doctor in private practice in West Hollywood, CA. She says you can break the pain chain with the help of two key herbal supplements.
When aches and pains plague your joints, exercising might be the last thing on your mind. But research shows that physical activity can lessen pain and improve physical function by a whopping 40 percent! It can pay off to find gentle exercises and engage in them regularly.
Inflammation buster Curcumin, which is the active compound in the yellow spice turmeric, serves as one of Dr. Lucille’s top choices for joint pain relief. More than that, “curcumin is one of the world’s most valuable natural disease fighters, as it fights inflammation throughout the body,” she explains. Putting curcumin supplements to the test in a comparative, double-blind, placebo-controlled study confirmed that they can ease joint pain in people with osteoarthritis when taken daily for three months. Moreover, participants who took curcumin also performed better on tests of physical performance. Dr. Lucille recommends at least 500 milligrams daily of curcumin extract to her patients experiencing joint pain.
Double the power The herb boswellia (Boswellia serrata) from India has held a strong and esteemed position in Ayurvedic medicine for thousands of years. “One of the most unique characteristics of boswellia is that it is one of the few herbs that inhibits 5-LOX (5-lipoxygenase) inflammation, which otherwise flares up in damaged joints,” Dr. Lucille explains. In the previously mentioned study with curcumin, the researchers also added a group of people who took curcumin combined with boswellia. This group (when compared to the placebo and when compared to the curcumin-only group) garnered the most health benefits of all. The researchers suggest that these two herbs work together in a synergistic way, which means their combined effect is greater than either one alone. When you choose a boswellia extract, Dr. Lucille recommends checking the label. “The best boswellia I have found is standardized to have reduced levels of beta-boswellic acids (compounds that reduce the effectiveness of boswellia) and provide at least 10 percent AKBA, the most anti-inflammatory component in the extract,” she says. —Victoria Dolby Toews, MPH “Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: A comparative, randomized, double-blind, placebo-controlled study” by A. Harovan et al. BMC Complementary and Alternative Medicine, 1/8/18 l “Increasing number of Americans suffer from severe joint pain” by E. J. Mundell, CBSnews.com, 10/7/16 l Personal communication: Holly Lucille, 6/19 l “Vital signs: Prevalence of doctor-diagnosed arthritis and arthritis-attributable activity limitation–United States” by Kamil E. Barbour et al., Morbidity and Mortality Weekly Report, 3/10/17
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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
l September 2019 8/5/19 11:58 AM
age spots prevent and treat the signs of aging
Hyperpigmentations, also known as age spots or liver spots, are flat, tan, brown, or black spots of different sizes on the face, hands, shoulders, or arms.
They tend to pop up as skin ages, and are most often caused by sun exposure. While age spots may not be entirely preventable— especially due to genetics—there are ways to minimize their appearance and to reduce the risk of developing them.
Cover up Since age spots are linked to sun damage, one of the best ways to prevent them is to limit sun exposure. Wear protective clothing—long sleeves and hats—and use sunscreen when spending time outside.
Food therapy Certain foods may be helpful for limiting the incidence and severity of age spots. Non-processed foods low in sugar, such as raw fruit and vegetables, are best. Blueberries, blackberries, and carrots are especially helpful. Applied topically, aloe vera juice, buttermilk, apple cider vinegar, and certain citrus juices like lemon and orange may help reduce the appearance of age spots.
Smart supplements To help prevent the formation of age spots, certain supplements may be useful, including beta-carotene, bioflavonoids, potassium, selenium, and vitamins C and E. Research suggests that supplemental CoQ10 can help reduce pigmentation in photo-aged skin.
Helpful herbs Herbs also show promise in preventing and treating age spots. Try bilberry, taken orally, as well as dandelion and gotu kola applied to the skin. Lemon and benzoin essential oils may help to lighten skin and reduce the appearance of age spots. Other herbs to consider include comfrey, marigold, and rose.
Protective products To nourish sun-damaged skin, choose mild, water-based cleansers fortified with healing oils like jojoba and cocoa butter, and avoid soap. Look for topical products that contain gallic acid, glycolic acid, L-ascorbic acid, licorice, and vitamin E. —Kelli Ann Wilson “Age spots (liver spots),” www.MayoClinic.org, 3/6/18 l “Coenzyme Q(10) enhances dermal elastin expression, inhibits IL-1α production and melanin synthesis in vitro” by M. Zhang et al., Int J Cosmet Sci, 6/12 l Natural Beauty edited by Rebecca Warren ($25, DK Publishing, 2015) l Pure Skin Care by Stephanie L. Tourles ($19.95, Storey, 2018)
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10/5/17 3:19 PM
superfoods from the sea
krill and fish oil offer many health benefits The Earth’s oceans are teeming with life, much of which forms the foundation of our complex food chain. Some of these aquatic creatures—like krill and fish—serve as rich sources of omega-3 fatty acids.
Omega 3s may help lower levels of inflammation, reduce the risk of high blood pressure and diabetes, and improve symptoms of depression, anxiety, and even ADHD. Omega 3s may also help alleviate joint pain and psoriasis, as well as offer help with conditions ranging from asthma to macular degeneration and even cancer.
Krill oil Derived from shrimp-like creatures that live in frigid ocean waters, krill oil may offer health benefits similar to those of fish oil. Krill oil and fish oil both contain the same omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—but preliminary research suggests that krill oil may be easier for the body to absorb. Omega 3s derived from krill have been found to improve arthritis symptoms, including pain, stiffness, and range of motion. One study found that 2 grams of krill oil daily for 30 days improved mild knee pain while sleeping and standing. Research has also linked krill oil to lower levels of inflammation in the body. Because krill oil’s therapeutic potential has not been extensively studied, there is no standard dose, and the safety and efficacy of krill oil for pregnant women and children have not yet been proven. continued on page 27 September 2019
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consider this Enzymedica’s Aqua Biome Fish Oil Meriva Curcumin contains DPA, the “missing omega” that can be converted to either DHA or EPA by your body.
Udo’s Oil Omega 3•6•9 Blend from Flora Health provides the omega-3 and -6 essential fatty acids the body needs in the ideal 2-to-1 ratio, plus omega-9.
Emerald Health’s Endo Omega supports wellness, vitality, and balance by providing nutritional co-factors required by the body to produce omega-based endocannabinoids.
Fish & fish oil Fatty, coldwater fish such as anchovies, mackerel, salmon, sardines, trout, and tuna are good dietary sources of EPA and DHA, so you can boost your intake of omega 3s by eating more of these types of fish. You can also find omega 3s in shellfish including crabs, oysters, and mussels. Taking supplemental fish oil confers similar benefits to eating fish, but it comes in a convenient liquid, capsule, or pill form. Fish oil supplements are generally considered safe, though high doses should be avoided.
Nuts, seeds, and more Plants also offer a form of omega 3s in the short-chain alpha linolenic acid (ALA), which our bodies then convert into EPA and DHA. ALA can be found in nuts and seeds including chia, flaxseed, pumpkin seed oil, and walnuts. It’s also available in dark green, leafy vegetables like kale and spinach. Conversion from ALA to EPA and DHA can be hampered by a variety of factors, including vitamin deficiencies and a diet high in unhealthy fats. Alcohol, caffeine, and cigarette use can also interfere with the body’s ability to convert ALA. —Kelli Ann Wilson
Carlson’s Maximum Omega 2000 provides 2,000 mg of omega 3s per serving, including EPA and DHA, to promote heart, brain, vision, and joint health.
“Fish oil” by Mayo Clinic Staff, www.MayoClinic.org, 10/24/17 l “Krill oil,” www.WebMD.com, 5/29/19 l “Krill oil improves mild knee joint pain: A randomized control trial” by Y. Suzuki et al., PLOS One, 10/4/16
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Eating a healthy diet rich in fruit and vegetables is a key factor in athletic performance, and this is especially true when it comes to leafy greens like kale, spinach, bok choy, and lettuce. Those veggies contain key minerals and vitamins, as well as chlorophyll, and beneficial plant chemicals—all while delivering very few calories. Leafy greens are also high in nitrates that ensure proper body functioning, especially while exercising.
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boost health and performance with green drinks
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Work out, eat better Young adults who began an exercise program also started choosing healthier foods—even with no prompting to change their diet. The 2,680 participants—ages 18 to 35—were not exercising regularly or dieting at the start of the study. After working out for several weeks, they were more likely to choose fruits and vegetables and lean meats while decreasing their preferences for fried foods and sugary beverages. “The process of becoming physically active can influence dietary behavior,” said researcher Molly Bray, PhD. “One of the reasons that we need to promote exercise is for the healthy habits it can create in other areas.” Participants engaged in 30-minute aerobic workouts three times a week on stationary bikes, treadmills, or elliptical machines. “Want healthier eating habits? Start with a workout,” University of Texas at Austin, 1/30/19
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But the recommended five to 10 portions of fruit and vegetables a day is a lot to squeeze into three meals and a snack or two. That helps explain the popularity of green drinks, blends that combine fresh or frozen vegetables and fruit with healthy fats, proteins, and other nutrient-rich foods.
Drink your veggies To get the most nutritional bang out of your green drink, keep fresh veggies on your shopping list. They protect against cancer, osteoporosis, and inflammatory diseases and are packed with vitamins and fiber. Also keep on hand a supply of green-drink basics, some green superfood ingredients that come in powdered or dried form and can be easily tossed in a blender to amp up your beverage’s nutrient power. Try some of the following: Wheatgrass, packed with nourishment, is often used in juices and smoothies. Add it to your green drink and you’re adding vitamins A, C, and E, minerals iron, calcium, and magnesium, and amino acids and chlorophyll. Spirulina and chlorella, two types of freshwater algae, are likewise rich in chlorophyll, a green pigment. With antioxidant and anti-inflammatory properties, chlorophyll has been shown in research to be potentially effective in preventing and treating skin cancer and photo-aging caused by UVB radiation. Chlorella, a green algae, is high in protein, with a teaspoon of the powder containing 5 grams. That’s in addition to omega 3 and 6 fatty acids and nearly two dozen vitamins and minerals. Spirulina, a blue-green algae, contains beta carotene, protein, B vitamins, vitamin E, and minerals, including iron. Research indicates that it may cut down on anemia and immunological dysfunction. Alfalfa is a lot more than just sprouts. Preparations made from the bushy plant’s leaves and blossoms are used in herbal remedies for high cholesterol and arthritis, among other conditions. Alfalfa is a great source of vitamins A and C, niacin, riboflavin, and folic acid, and the minerals calcium, magnesium, iron, and potassium.
“Dark green leafy vegetables” by Lin Yan, www.ars. USDA.gov l “Eating your greens could enhance sport performance,” www.ScienceDaily.com, 6/9/16 l “Green smoothies 101: Health benefits and recipes” by Angela Haupt, US News and World Report, http://health.usnews. com l “Nutrition in freshwater algae” by Don Amerman, SFgate.com l “Should I add wheatgrass to my smoothies for better health?” by Brent A. Bauer, www. MayoClinic.org, 7/6/16 l “Should you drink green juice?” by Mandy Oaklander, Time, 4/23/15
Green favorites To get the most health benefits from your green drink, go heavy on the veggies and light on the fruit. Use seasonal veggies to vary the nutrients you’re getting. Check out spinach, celery, avocado, kale, chard, mint, parsley, collard greens, and cucumber. Anyone with a history of kidney stones should consult with their doctor before adding green drinks to their diet. Plants contain oxalates, which can contribute to kidney stones. —Jane Eklund
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