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Calming qigong The best for stress Energy aids

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October 2018 vol. 14 no. 10

10

28

departments

25

STRESS

feature

AWARD WINNER

2018

6 From the Editor’s Desk

8 Health Pulse

Omega 3s boost cognition in kids • Try this new herb app • L-carnitine reduces muscle soreness • More

12 Healthspan

Stressed? Consider qigong.

16 Supplement Spotlight The latest on probiotics.

stress-relief awards Our top picks in supplements, aromatherapy products, and more.

21 Everyday Remedies

Get relief from symptoms of the common cold.

27 Sports Nutrition

Healthy energy boosters.

28 Herbal Healing

Nature’s best cold and flu fighters. Cover: Elderberry.

A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com

/RemediesRecipes

@RemediesRecipes October 2018  

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from the editor ’s desk

Stress relief I tell myself that I’m quite good at handling stress. I deal with most issues that arise and try not to let them get to me. But some days, I wonder if I’m just fooling myself. As I write this, summer is drawing to a close. I’m facing a looming deadline for a book I’m writing with my wife, sorting through the normal pressures of putting out a magazine, and finding myself suddenly thrust into the leadership of a nonprofit organization that’s dealing with a serious conflict between two key members. So . . . stress. As fate would have it, today I also had the pleasure of reading “Awakening the Healer Within” by Claire Sykes (page 12). This examination of the ancient practice of qigong reminded me of some stress-reducing techniques I’ve ignored lately, like deep breathing and gentle movement. Claire even walks readers through the first simple steps of the practice, so you can start relaxing within minutes too. Those seeking other forms of stress relief shouldn’t miss our annual Stress-Relief Awards, beginning on page 25. Our staff looked at dozens of items ranging from nutritional supplements to skin care and personal hygiene products and offers these recommendations. On another note, two of our regular features this month can help you battle the inevitable cold season ahead. Herbal Healing (page 28) looks at the power of echinacea and elderberry for helping to stave off or treat cold and flu symptoms. Everyday Remedies (page 21) focuses on the common cold with some at-a-glance helpers. Here’s to a (mostly) stress-free month!

Chief Content Officer and Strategist Lynn Tryba Contributing Editors Lisa Fabian, 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 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, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 149 Emerald Street, Suite O, 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.

Rich Wallace, editor 6  remedies 

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

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omega 3s may boost brain power Young children with higher blood levels of omega-3 fatty acids appear to have better brain function, according to a new study. Researchers found a particularly strong correlation with docosahexaenoic acid (DHA). More than 300 children ages 2 to 6 were evaluated. Those with the highest levels of total omega 3s and DHA were more likely to pass tests that measured executive function—a set of skills that includes attention, focus, organizing ability, and related attributes. “We were happy to see the positive correlation between omega-3 levels and better brain function, especially since an omega-3 deficiency is so easy to correct,” said researcher Bill Harris, PhD. Omega 3s are readily available as supplements. Fatty, cold-water fish such as salmon, sardines, and tuna are rich sources of DHA. “Higher Omega-3 Index Associated with Better Brain Function in Children,” www.Eurekalert.org, 8/13/18

8  remedies 

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how much do you change in 50 years? Does personality change much over time? Researchers sought to answer that question by examining five major traits: conscientiousness, agreeableness, openness to experiences, extraversion, and emotional stability. They compared these traits in people who were interviewed as high school students and again 50 years later. They found a significant amount of consistency. “People who are more conscientious than others their age at 16 are likely to be more conscientious than others at 66,” said University of Houston psychology professor Rodica Damian, PhD. “But, on average, everyone becomes more conscientious, more emotionally stable, and more agreeable.” Dr. Damian’s team did find individual differences in how much people changed. Some changed more than others and some changed in harmful ways. But “gender played little role in personality development across the life span.” “16 Going on 66: Will You Be the Same Person 50 Years from Now?” University of Houston, 8/17/18 l “Sixteen Going on Sixty-Six: A Longitudinal Study of Personality Stability and Change Across 50 Years” by R.I. Damian et al., J Pers Soc Psychol, 8/16/18

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these herbs may ease rosacea The chronic flushing and redness of the face known as rosacea affects about 16 million US adults. It can be triggered by sun exposure, emotional stress, spicy foods, alcohol, and other factors, but treatment can be elusive. The University of California, Berkeley Wellness Letter suggests that certain herbal remedies can help, including green tea extracts, licorice, chamomile, and oatmeal. “Ask the Experts,” University of California, Berkeley Wellness Letter, Special Summer Issue, 2018

new herb app A new app from the National Center for Complementary and Integrative Health offers help in determining the safety and effectiveness of herbal supplements. HerbList provides research-based information. It is available for free on the Apple App store and the Google Play store. “Research We’re Watching,”

Harvard Women’s Health Watch, 9/18

supplement aids exercise recovery An examination of the effects of L-carnitine after exercise found reduced muscle soreness and injury, and increased blood flow, which contributed to recovery. L-carnitine is a naturally occurring amino acid that is available in supplemental forms. Researchers looked at the results of several studies. They also determined that L-carnitine intake can help increase muscle mass, reduce body weight, and reduce physical and mental fatigue in older adults. “L-Carnitine Supplementation in Recovery After Exercise” by R. Fielding et al., Nutrients, 3/18

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cannabis studied for anti-cancer effects A future round of anti-cancer drugs may come from a surprising source: the cannabis plant. “There is still a need for additional anti-cancer drugs,” said Burkhard Hinz, PhD, who noted that studies have shown “anti-cancer effects on several levels of cancer progression.” His new review of previous research found positive effects from phytocannabinoids, which occur naturally in cannabis. Potential benefits include: n Stopping

cancer cells from dividing and invading normal tissue.

n Blocking

blood supply to tumors.

n Enhancing

the body’s immune response against the growth and spread of tumors.

“Cannabinoids May Have a Vast Array of Anti-cancer Benefits,” Wiley, 7/18/18

October 2018  

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healthspan

awakening the healer within qigong is a time-tested stress-buster

Once again, it’s an overtime day and a fast-food dinner. You’re so frazzled, even days off feel like work, and forget about a decent night’s sleep. If only you could wind down and unplug! continued on page 15

continued on page 15 12  remedies 

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continued from page 12

Enter qigong (say “chee-gong”), a type of moving meditation. Similar to yoga, this practice from traditional Chinese medicine combines thousands of simple and repetitive postures and slow gestures with relaxed and purposeful breathing and a present-focused mind. While doing qigong, you can remain perfectly still or you can move—from ever so slightly to dancerly. How you position your body informs your state of mind (and vice versa), while your body and breath improve your physical health.

blood and other body fluids, including those related to the lymphatic system, joints, brain, and spine. It also increases blood-vessel elasticity, so the heart pumps more easily. “The blood carries in more oxygen and nutrition, and lymph more effectively flushes out toxic byproducts through the elimination system,” Dr. Jahnke explains. This, in turn, enhances the immune system, cell metabolism, and tissue regrowth.

Every minute counts

The body loves qigong. It’s why millions of people worldwide do this practice that originated before recorded history. You can’t help but feel calmer, given your relaxed yet alert posture, abdominal breathing, and mindful attention. “These are the ‘three treasures,’ in an internal conspiracy of cooperation that the Chinese call ‘the qigong effect,’” Dr. Jahnke says. “When you slow down to the length of a deep breath and link it to the gestures, it triggers the body’s relaxation response.” Instead of the fight, flight, or freeze typical of the sympathetic nervous system when you’re under stress, qigong releases parasympathetic hormones. Heart rate and blood pressure decrease, immediately calming you and sharpening your mental focus.

You can do qigong anywhere, whether sitting, standing, or lying down. And yes, you can make time for it! Just two minutes of qigong here and there throughout the day can reduce stress and help with depression and anxiety. It also helps you manage chronic conditions and prevent illness, and it encourages healthy aging. “Qigong creates functional changes within the body to produce the most profound medicine ever discovered,” says Roger Jahnke, a doctor of Oriental medicine and director of the Institute of Integral Qigong and Tai Chi, in Santa Barbara, CA. He’s the author of The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi. For starters, qigong (qi for “life force” and gong for “practice”) mobilizes the

Mindful attention

“When you do qigong, you stop doing everything else,” Dr. Jahnke said. “You stop being busy and worrying about the past or future, and you tend not to catastrophize or ruminate. You also are, then, more aware of what your body is doing, in movement or stillness, and how you feel within your body.”

Getting started You can try qigong right now. Stand or sit upright, or lie down stretched out. Like a tree rooted firmly in the ground with its leaves fluttering, imagine being pulled from the base of your spine down into the center of the earth with your head lifted way up into the sky. Slowly breathe in through your nose into your belly, hold for several seconds, then slowly exhale, letting yourself increasingly relax. Picture clouds drifting by or a stream bubbling through the forest. Then notice what your body is doing and how it feels. It can begin that simply! In the midst of racing around and getting stressed out, qigong invites you to ease up and chill out. Enjoy those moments of quietude and relief, and get to know the healer within. —Claire Syke

“Can Tai Chi and Qigong Postures Shape Our Mood?” by K. Osypiuk et al., Frontiers in Human Neuroscience, 5/1/18 l “The Three Intentful Corrections”; “The Three Mindful Alignments,” www.QigongInstitute.org l “Why You Should Practice Integral Qigong and Tai Chi,” www.InstituteofIntegralQigongandTaiChi.org l Personal communication: Roger Jahnke, 8/18

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supplement spotlight

the good guys probiotic bacteria offer a world of benefits

Probiotics–otherwise known as friendly bacteria–support a healthy body in many ways. These bacteria live in your GI tract, and offer a surprising number of benefits to their host organism, meaning you.

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These “good guy” types keep away harmful forms of bacteria, which, if they were allowed to proliferate, could cause numerous illnesses. These beneficial bacteria even assist in getting the nutrients from your gut to your bloodstream, where your body can most benefit from them. Probiotics also serve as little vitamin factories: When probiotic bacteria live abundantly in your gut, they pump out vitamin K as well as some of the most important B vitamins. Probiotics play a large role in a strong immune system. An even more underappreciated area of probiotic benefit is that of mental health, according to personal trainer JJ Flizanes, director of Invisible Fitness. “Your gut actually produces a lot of neurotransmitter type chemicals such as serotonin, which is why probiotics can help you experience better moods,” she said.

Shifting cultures If these bacteria are so important, why is it only recently that they’ve made their way into supplement bottles? “Probiotic bottles weren’t on any shelves 30 years ago because most people got these bacteria from cultured foods in their diet, such as yogurt and sauerkraut,”

Flizanes said. A quick look around the world shows that cultured foods were developed in every corner. One of the drivers of cultured foods is that cultured vegetables, dairy products, and even fish can be stored far longer than their noncultured counterparts (something that was very important prior to refrigeration). If cultured foods are not a significant part of your diet, then you might want to consider a probiotic supplement to make up the difference. “One of the biggest bacterial species that we know to be effective is Lactobacillus acidophilus,” Filzanes said. “It is a very effective strain of beneficial bacteria that works to help improve your immune system. Bifidobacteria, another excellent strain, also strengthens immune response.” “Consider paying the little extra money to make sure the probiotic you buy is acid- and bile-resistant,” Flizanes said, “so that it actually survives through the first stage of digestion, which is getting past the strong acid of the stomach.”

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continued from page 17

Feeding and caring Don’t overlook prebiotics. The probiotics you already have in your body can grow into larger colonies if you eat foods known as prebiotics—nutrients that probiotic bacteria love. Key prebiotics include fibers called inulins and fructooligosaccharides, which are found in foods such as bananas, artichokes, and sunchokes. “You can also get prebiotics from raw and cooked onions, raw garlic, raw leeks, raw dandelion greens, raw asparagus, and raw chicory root,” Flizanes said. Whether it’s from cultured foods, a bottle of probiotic bacteria, or feeding your gut’s own resident healthy bacteria, it’s a good idea to support the healthful bugs living in your GI tract. —Victoria Dolby Toews, MPH Personal communication: JJ Flizanes, 8/18

Be a label reader The sea of probiotic choices in the supplement aisle can be overwhelming. Sylvia Laman, a toxicologist with the third-party product tester NSF International, has a few tips to make your selection easier. 1. Any probiotic supplement you’re considering should carry a detailed label stating what the product contains: from genus down to species, then down to the exact strain of bacteria that’s in the bottle. 2. C  heck that the product states the bacteria quantity, which is listed as colony forming units (CFU). 3. Laman recommends consumers consider buying probiotic supplements from manufacturers “committed to verifying the identity and safety of probiotic ingredients, such as products that are tested and verified by a third party such as NSF International.” Personal communication: Sylvia Laman, 8/18

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live resilient

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HERBAL REMEDIES 8/6/18 3:29 PM


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

the common cold What is it? A cluster of symptoms that can include sore throat, sneezing, congestion, cough, and fatigue. What causes it? Any of more than 200 types of viruses. About half of all colds are caused by the rhinovirus.

Supplements: Vitamin C, zinc.

Food: Citrus, avocado, broth, coconut water, fruit, garlic, ginger, honey, leafy green vegetables, oatmeal, salmon, spicy foods, tea, yogurt, chicken soup.

Lifestyle: Stay hydrated, get lots of rest, irrigate

Herbal therapy: Bee balm, calendula, elderberry,

Homeopathy: Aconitum napellus, Arsenicum

echinacea, goldenseal, holy basil, lemon balm, licorice, myrrh, oregano, thyme, sage, yarrow.

sinuses with a neti pot or saline spray, use a vaporizer or humidifier to keep air moist.

album, Belladonna, Bryonia alba, Euphrasia officinalis, Pulsatilla nigricans, Mercurius vivus.

“The 15 Best Foods to Eat When You’re Sick” by Taylor Jones, www.Healthline.com, 6/17/16 l Body into Balance by Maria Noël Groves ($24.95, Storey, 2016) l “Cold Remedies: What Works, What Doesn’t, What Can’t Hurt,” www.MayoClinic.org, 3/14/18 l “Opening the Home Medicine Chest—The Common Cold” by Todd A. Hoover, National Center for Homeopathy, www.HomeopathyCenter.org l “Understanding the Common Cold—The Basics,” www.WebMD.com, 3/22/17

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STRESS AWARD WINNER

2018

remedies TOP PICKS FOR STRESS RELIEF

Stress-Relief Awards Feeling anxious? Tossing and turning at night instead of sleeping like a baby? Stress affects us all in one way or another, and these natural remedies can help you feel at ease. Our staff pored over dozens of products in recent weeks, identifying favorites in the fields of calming dietary supplements, soothing body care items, relaxing aromatherapy aids, and more.

AROMATHERAPY Desert Essence Inner Peace is a blend of essential oils that fosters peace and serenity. Features frankincense, neroli, and cedarwood.

BATH TIME Boyle’s Naturals Pit Grit Underarm Scrub will absolve any feelings of body-odor-related self-consciousness!

Grandpa Soap Co. Witch Hazel Shampoo and Conditioner calm and revitalize with pure ingredients, including lavender oil, rosemary, and other herbal extracts

SKIN CARE

Almond Glow Body Lotion and Massage Oil from Home Health includes peanut, olive, and lanolin oils to moisturize and revitalize.

Everyone Ultrasonic Aromatherapy Diffuser from EO Products is quiet and easy to use. Supermood Beauty Sleep Sweet Pillow Scent is designed to be sprayed on pillows and linens. It uses essential lavender oil and other herbal extracts to foster better sleep.

CannaCell Body Lotion— Rosemary + Lemon Balm Joyful from Andalou provides pure extracts of hemp and other herbs to lift body, mind, and spirit.

Alaffia Coconut Reishi Facial Mist refreshes and revitalizes with the fresh scents of papaya and rose. Handcrafted and all natural.

Green Koala Stress Relief Body Butter features shea butter and coconut, jojoba, and other essential oils to soothe and hydrate the skin.

SLEEP HELP

Oilogic Slumber and Sleep Calming Cream includes a blend of calming essential oils for relaxation and moisturizing.

Youtheory Sleep Nighttime Powder is a fast-acting mix of magnesium, melatonin, and amino acids to promote quicker, deeper sleep.

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continued from page 25

DIETARY SUPPLEMENTS AnxioCalm from Terry Naturally acts quickly to help relieve occasional stress, excessive worry, and restless sleep.

Bach Rescue Remedy drops have been a staple for generations. The flower extracts promote everyday stress relief.

Buried Treasure Stress B Gone with Kava Kava from Life Line Foods is a stress-relieving liquid with B vitamins and other nutrients.

Bluebonnet Targeted Choice Stress Relief is a whole-food formula with a blend of herbs and L-theanine to promote relaxation.

Chill from BioActive Nutrients aims to soothe your mood by easing worry, anxiety, and tension. Features ashwagandha, L-theanine, and chamomile.

America’s Finest DGL Plus Ginger chewable supplement with deglycyrrizinated licorice root helps calm digestion when you’re stressed.

Endo Calm from Emerald Health supports the body’s endocannabinoid system to address anxiety via ashwagandha, echinacea, and organic hemp seed oil.

Green Vibrance Matcha Tea from Vibrant Health includes 25 billion probiotic bacteria for stress relief, digestion, immunity support, and more.

Mushroom Wisdom Super Reishi supports immunity, contributing to the overall health of both body and mind.

Natural Factors Serene Mind is designed to relieve symptoms of stress-related fatigue. Includes green tea extract, ashwagandha, rhodiola, and ginseng.

Natural Vitality’s Calm Gummies RaspberryLemon Flavor feature stress-relieving magnesium in a chewable form.

Nature’s Answer Ashwagandha drops are made from a whole-plant extract and offer immune support for overall health and vitality.

NOW GABA Sustained Release Amino SR offers neurotransmitter support with gammaaminobutyric acid.

Redd Remedies At Ease features naturally relaxing ingredients including GABA, L-theanine, bacopa, schisandra, magnesium, and B vitamins.

RidgeCrest Herbals Anxiety Free Stress Relief Complex helps relieve tension and irritability with B vitamins, herbal extracts, and L-theanine.

AND MORE . . .

Brentwood Home Crystal Cove Meditation Pillows are designed by a yoga instructor for comfortable sitting.

26  remedies 

Dr. King’s Good Mood Enhancer from King Bio is a homeopathic oral spray designed to reduce minor mood swings and nervousness.

Enzymedica Purify Intestinal Cleanse helps reset your sense of well-being by working to rebalance intestinal microbes.

The Level One eco-friendly yoga mat from Jade Yoga is made from natural rubber and is free of PVC, plastics, and phthalates.

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sports nutrition

fight fatigue power up with these healthy strategies

Feeling tired? Burned out? It’s hard to achieve your fitness goals when you’re too exhausted to finish—or even start—your workout. Here are some energy-boosting strategies to get you back in the game. • Get enough sleep: Sometimes fatigue can

• Eat right: Fuel up on fruit, vegetables, whole

be caused by something as simple as skimming a couple hours from the recommended eight. To make up a sleep deficit, treat it like you would any other type of debt: Pay it back by going to bed earlier each night—even as little as 15 minutes can help—until you’ve made up the lost time. • Stay hydrated: Water is crucial to a variety of bodily processes, and staying hydrated can help stave off fatigue. Frequent bouts of high-intensity activity can cause heavy fluid loss through sweating, so athletes should be especially mindful. If you feel thirsty, you’re already dehydrated, so be sure to drink before and during your workout.

grains, lean meat, beans, and seeds. Don’t skip breakfast, but opt for healthy choices low in sugar and fat, and be sure to eat regular meals throughout the day to maintain energy levels. • Stress less: Fatigue is linked to stress, so it’s important to find ways to relax. Taking a walk, a yoga class, a tea break, or even several deep breaths can all help reduce stress. • Consider herbs: Nature offers some powerful energy boosters. Consider adaptogenic herbs like ashwagandha, astragalus, eleuthero, ginseng, gotu kola, rhodiola, and schisandra, as well as medicinal mushrooms including cordyceps, lion’s mane, and reishi. —Kelli Ann Wilson

“9 Ways to Get Your Energy Back” by Peter Jaret, www.WebMD.com, 4/1/14 l Body into Balance: An Herbal Guide to Holistic Self-Care by Maria Noël Groves ($24.95, Storey, 2016) l “Factors Associated with Pre-event Hydration Status and Drinking Behavior of Middle-Aged Cyclists” by B.A. Yates et al., J Nutr Health Aging, 2018 l “Fluid Balance in Team Sport Athletes and the Effect of Hypohydration on Cognitive, Technical, and Physical Performance” by R.P. Nuccio et al., Sports Med, 10/17 l “Sleep Debt: Tips for Catching Up on Sleep,” National Sleep Foundation, www.Sleep.org

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herbal healing ELDERBERRY

1. Elderberry Elderberry (Sambucus nigra), most commonly found as elderberry syrup or lozenges, tastes great and can help prevent viral respiratory infections or reduce their severity and duration. Both traditional use and scientific evidence supports this use. Elderberry syrup is safe for all ages.

2. Echinacea

6 natural cold & flu remedies nature’s most effective weapons

Echinacea (Echinacea purpurea) may help prevent as well as treat colds, though the strongest evidence backs the use of echinacea as a treatment to reduce the severity and duration of symptoms. Echinacea is available in extract, tincture, tablet, tea, and capsule forms. Check with a healthcare practitioner for children’s dosages.

3. Vitamin C While studies don’t back up the claim that vitamin C prevents the common cold, it does appear that people who regularly take C supplements may reduce the duration and symptoms of colds. For best results, break up your vitamin C supplementation into two or three daily doses. Check with a healthcare provider before you give C supplements to a child.

4. Probiotics Probiotic bacteria enhance overall immune function by boosting disease-fighting cells. Regular use of probiotics by schoolchildren makes colds less frequent, and when they do hit, the kids get over them more quickly and miss fewer school days. Research documents similar benefits in adults.

5. Vitamin D

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Several studies have linked low vitamin D levels to an increased risk and severity of infectious disease, including the flu, respiratory ailments, and immunodeficiency for both children and adults. The evidence for improved outcomes with vitamin D supplementation is mixed but promising. When supplementing, consider the more bioavailable vitamin D3.

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ECHINACEA

6. Medicinal mushrooms Supplementing with medicinal mushrooms like shiitake, reishi, maitake, and chaga creates a healthy challenge to your immune system and makes it more effective at dealing with pathogens. —remedies staff

“Can Vitamin C Help My Cold?” www.WebMD.com, 1/17/17 l “Echinacea,” Michigan Medicine - University of Michigan, www.UofMHealth.org l “Echinacea,” Penn State Hershey Medical Center, http://PennStateHershey.adam.com, 2/2/16 l “Echinacea purpurea: A Proprietary Extract of Echinacea purpurea Is Shown to Be Safe and Effective in the Prevention of the Common Cold” by S.M. Ross, Holistic Nursing Practice, 1-2/16 l “Echinacea Reduces the Risk of Recurrent Respiratory Tract Infections and Complications . . .” by A. Schapowal et al., Adv Ther, 3/15 l “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers . . . ” by E. Tiralongo et al., Nutrients, 3/16 l “Larger Doses of Vitamin C May Lead to a Greater Reduction in Common Cold Duration,” University of Helsinki, 3/30/17

Immunity 101 Support your immune system by adopting these healthy lifestyle habits: • Eat a wide variety of fruit, vegetables, and whole grains.

• Keep blood pressure in a healthy range.

• Exercise regularly.

• Drink alcohol in moderation, if at all, and don’t smoke.

• Get plenty of sleep.

“How to Boost Your Immune System,” Harvard Health Publications, www.Health.Harvard.edu, 2015

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Questions? 888.453.5058 support@reddremedies.com reddremedies.com Redd Remedies, Bradley, IL 60915 *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. §

We do not use ingredients that were produced using biotechnology.

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inspiration

gift

“A friend is a

you give yourself” —Robert Louis Stevenson

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