N OVEM B ER 2015
cold & flu pushback page
Supplements for strong bones Coping with colitis & Crohnâ€™s Help to kick the habit
29 homeopathy for seasonal sickness
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November 2015 vol. 11 no. 11
8 departments 6 From the Editor’s Desk 8 Health Pulse Green tea and exercise boost memory • Fish oil strengthens immunity • More
Colitis & Crohn’s
IBD responds well to holistic care.
A source for news, information, and ideas for your healthy lifestyle.
19 The Goods 20 Herbal Healing Quit smoking, naturally.
25 Supplement Spotlight Keep bones healthy and strong.
29 Real-World Homeopathy Natural remedies for cold and flu symptoms.
30 Postscript Amber Lynn Vitale highlights the Southeast Natural Products Association.
Cover: White allium
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from the editor ’s desk
remedies for LIFE
Thankful for hope We’ve all experienced stomach discomfort, either from overindulgence or a bug or a dietary imbalance. But there are people whose digestive ills are a part of their daily lives, which can be threatened by the resulting problems—malnutrition, for example. Herbalist Maria Noël Groves treats such patients in her practice, and this month she shares with us the many ways to combat colitis, Crohn’s, and inflammatory bowel diseases in general (page 12). Another group of people who have had their share of feeling hopeless are smokers. Do you know one who hasn’t tried to quit? Health expert Victoria Dolby Toews knows it feels almost impossible to kick the habit. She recommends lifestyle changes and herbal support for those who know they need to keep trying, starting on page 20. No matter what our habits may be, we all have bones that support us in every move we make. So if you’re thinking about how to keep your structure in good shape, we suggest supplements that can help on page 25. And if you’re looking for something more than over-the-counter remedies as cold and flu season hits, keep reading, because on page 29 we suggest some alternatives from the world of homeopathy. In the face of contagious bugs, systemic illnesses, or frustrating battles with addictions or other “demons,” I wish all our remedies readers the ability to find something to be thankful for during this month of Thanksgiving. To your good health!
Chief Content Officer and Strategist Lynn Tryba Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Director, Creative & Interactive Justin Rent Senior Graphic Designer Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service email@example.com Director of Retail & Customer Service Judy Gagne 800-677-8847 x128 Director of Advertiser & Customer Service 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 & Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) National Sales Manager Diane Dale 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 Vitale, 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); © 2015 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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healthpulse pulse tea extract, exercise aid memory Supplementation with a green tea extract, paired with exercise, may boost memory in Alzheimer’s patients. Researchers found improvements in cognitive function and retention in mice that exhibited signs of the disease. Certain peptides can clump together and cause plaques in the brain of Alzheimer’s patients. This can lead to memory loss and confusion. The mice were tested on their ability to navigate a maze and to create a nest. Those that showed symptoms of the disease did poorly. Researchers then added the tea extract—epigallocatechin-3-gallate (EGCG)—to their drinking water and provided the mice access to exercise wheels. Later tests showed significant improvements in nesting and in solving the maze. Levels of detrimental peptides in the mice’s brains were also reduced. “Green Tea Extract and Exercise Hinder Progress of Alzheimer’s Disease in Mice,” University of Missouri-Columbia, 5/4/15
supplement boosts health A daily dose of French maritime pine bark extract for 12 weeks led to significant health improvements in people at risk for cardiovascular disease. All participants in the study received “best available management” to control their symptoms. Half of them also received 150 milligrams per day of Pycnogenol. Supplementation led to improvements in endothelial function, oxidative stress, and blood pressure in participants with borderline hypertension. Those with borderline hyperlipidemia saw reduced cholesterol levels. People with borderline hyperglycemia saw improved fasting glucose levels. “Effects of Pycnogenol on Endothelial Dysfunction in Borderline Hypertensive, Hyperlipidemic, and Hyperglycemic Individuals: The Borderline Study” by S. Hu et al., International Angiology, 2/15
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fish oil improves immunity Twelve weeks of strength training plus daily doses of fish oil boosted immunity in a group of older women. The women had an average age of 64. They worked out three times per week, doing exercises primarily for the legs and hips. Some of the women took 2 grams of fish oil per day, while others took none. A third group took the fish oil for 60 days before starting on a 90-day regimen of strength training and continued supplementation. Strength training alone did not enhance immunity, but both groups who took the fish oil saw improvements. Aging generally has a negative effect on immunity and can increase the risk of infections and many diseases. Each capsule included the omega-3 fatty acids EPA and DHA. â€œInfluence of Fish Oil Supplementation and Strength Training on Some Functional Aspects of Immune Cells in Healthy Elderly Women,â€? British Journal of Nutrition, 6/10/15
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supplements aid eye health Significant gains in several markers of eye health were seen in patients with age-related macular degeneration (AMD) who took lutein and zeaxanthin. The antioxidant compounds are found in the pigments of the macula, a part of the retina that is vital for sharp, central vision. AMD is a progressive disease that can lead to loss of vision. Participants were split into four groups. They took either 10 milligrams (mg) of lutein, 20 mg of lutein, 10 mg of lutein plus 10 mg of zeaxanthin, or a placebo every day for two years. Improvements were seen in all groups except those who took the placebo, with the lutein/zeaxanthin combo producing the best results.
“Facts About Age-Related Macular Degeneration,” National Eye Institute, https:// nei.nih.gov/health ● “Re: Effect of Lutein and Zeaxanthin on Retinal Function in Patients with Macular Degeneration” by Amy C. Keller, PhD, HerbClip, http://cms.HerbalGram.org, 6/30/15
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By Maria NoĂŤl Groves
gut, heal thyself A holistic approach to inflammatory bowel disease
Crohnâ€™s and colitis are serious, complex, and potentially debilitating inflammatory bowel diseases (IBD) that affect more than one million Americans.
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They are characterized by physical damage and inflammation in the intestinal lining and both systemic and gastrointestinal symptoms: diarrhea, intense cramps, digestive upset, fatigue, malnutrition, and unhealthy weight loss. Even though IBD can be life threatening and often requires medical treatment, it also tends to be quite responsive to diet changes, supplements, and herbs. Our holistic goals are multifaceted: address nutrient deficiencies, decrease inflammation and immune dysfunction, heal the gut, and encourage healthy digestion and elimination. Step 1: Avoid problematic foods Even though scientific studies conflict, most holistic practitioners and patients find that eliminating problematic foods from the diet is the most dramatic and effective way to get IBD under control. People with IBD often have underlying food allergies, intolerances, and sensitivities, which cause digestive discomfort and may also increase inflammation and your bodyâ€™s autoimmune response, and trigger an attack. Common problematic foods include coffee, gluten/wheat, dairy, and eggs, but individuals vary widely. Consider an eliminationrechallenge diet and/or immunoglobulin G (IgG) food allergy and celiac disease testing to sleuth it out. You need to avoid only foods that actually bother you; no one diet works for everyone. As your disease progresses, you may find an ever-increasing list of foods that upset you. Start by avoiding anything that irritates. After you heal your gut and are symptom-free for several months, you may find that you can reintroduce some foods without issue. Step 2: Address nutrient deficiencies Nutrient deficiencies and malnutrition are common in IBD, especially Crohnâ€™s. Food moves too quickly through the digestive tract, and poor intestinal lining impairs the ability to absorb nutrients. Without proper nutrition, your whole body canâ€™t function. Eating nutrientdense yet easily digestible foods, plus taking targeted supplements, can help correct deficiencies. Doing so can improve energy levels, immune function, gut repair, and overall vitality. Consider supplements in powder, liquid, or pills designed to boost absorption, and incorporate smoothies, homemade broth, soup, and super infusions of nutritious herbs into your regimen. Common nutrient deficiencies in IBD include vitamins B12, D, and folate, as well as calcium, magnesium, zinc, and iron. Start with a good-quality multivitamin/mineral designed for easy absorption; however, you may find that you need additional specific supplements. Before taking iron or megadoses of other nutrients, have your levels tested. Step 3: Boost your good bacteria Probiotics are your gut-healing allies! Beneficial bacteria
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don’t go it alone Inflammatory bowel disease
help maintain good gut health and antimicrobials for resistance and (IBD) can be life threatening, and function, decrease inflammation, susceptibility. Limiting or avoiding increases your risk of malnutriimprove nutrient absorption, sugar and high-glycemic carb-rich tion, dehydration, cancer, and and encourage healthy immune foods while pumping probiotics also other conditions. You should get function. Increasing research makes you less hospitable to the bad a diagnosis from a healthcare suggests that supplementing your guys and helps push them out of the practitioner, and tests to assess diet with probiotics gradually shifts neighborhood. the extent of damage to the your gut ecology for the better. intestines, malnutrition, and any Step 5: Shut down pain, Consider a high-potency product complicating factors such as inflammation, and autoimmune that delivers both Lactobacillus and bacterial or yeast overgrowth, response celiac disease, food allergies Bifidobacterium. Also increase your When you’re in the midst of an IBD and sensitivities, etc. The two intake of fermented vegetables like attack, the spasms and pain can most common forms of IBD kimchi and live sauerkraut, miso have you writhing on the floor. For are Crohn’s disease and colitis; soup (fermented soybean paste), as fast relief and prevention, look to Crohn’s can affect deeper tissue well as yogurt and kefir if you’re not carminative and antispasmodic herbs layers and the entire intestinal dairy sensitive. including fennel, cardamom, and tract, whereas colitis only affects As your “microbiome” (the ginger—you can simply chew them, the surface lining of the colon. symbiotic community of you plus make tea, or take them in supplement your resident bacteria) improves, form. Enteric-coated peppermint oil slowly increase your consumption pills deliver healing menthol directly of prebiotics, which help feed where it’s needed. Big picture, you’ll want to decrease your good bacteria. These include naturally high-fiber the inflammation and autoimmune function that foods like beans, nuts, seeds, etc. (Not coincidentally, underlie IBD. Natural anti-inflammatories are best but unfortunately, prebiotic foods are also high on the taken daily and include omega-3 fatty acids, boswellia, “no” list for the FODMAP diet, a diet shown to reduce ashwagandha, and turmeric. digestive discomfort in IBD and IBS patients. Long-term Avoiding problematic foods and improving your adherence to the FODMAP diet has been shown to microbiome should down-regulate autoimmunity. starve out beneficial bacteria.) However, astragalus and medicinal mushrooms Rose petals and ginger root encourage beneficial including reishi and chaga specifically retrain your bacteria while fighting pathogens. Fiber from immune function—improving immune health while supplements (like psyllium seed) or food not only decreasing the autoimmune response. The beneficial promotes good bacteria but also helps normalize bowel polysaccharides in these immune tonics are best movements, forms a more solid stool, and decreases IBD extracted with heat and water, such as long-simmered and colon cancer risk. teas and soup broth as well as specially made liquid and Step 4: Deal with pathogens capsule products. This gentle, slow, holistic approach IBD and dysbiosis, an overabundance of pathogenic gut is quite different from the immune-suppressant bacteria and yeasts, go hand-in-hand, worsening each medications commonly prescribed for IBD. other. If you have signs of pathogens and dysbiosis, the Step 6: Heal the gut following herbs are used specifically and temporarily Promoting gut repair is an important aspect of to deal with them: high-berberine plants (goldenseal, managing IBD that conventional medicine completely Oregon grape root, coptis, barberry), oregano-like ignores. Slimy herbs are gut-healing stars because plants (including bee balm and thyme), pau d’arco, they soothe inflamed gut lining and promote tissue clove, ginger, cinnamon, garlic, and tannin-rich healing: licorice, slippery elm, marshmallow root, plants (various Rumex species, oak, alder, etc.). Unlike and aloe inner gel. (Aloe latex is a laxative and a gut antibiotic medications, these natural remedies are less irritant—counterproductive for IBD. Avoid whole leaf likely to compromise your good bacteria. You may want preparations.) The slimy demulcent and mucilaginous a practitioner’s guidance for pathogen identification properties of these plants are best extracted in water: and treatment options. Holistically minded doctors steep teas overnight, add them to drink mixes, and will run a stool test that identifies your pathogens try chewable tablets. Licorice heals the gut in a and then pretests them against synthetic and natural
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variety of ways, but it can also cause hypertension and kidney issues when taken in high doses or long term. The offending compound is removed from DGL tablets, offering most of the healing properties without the safety concerns. Alongside the slimers, consider wound-healing vulnerary herbs such as gotu kola, plantain leaf, yarrow, and calendula. Gentle astringent herbs can tighten and tone damaged tissue, discourage pathogens, decrease inflammation, and lessen diarrhea. Sprinkling organic rose petals or cinnamon into tea blends is also excellent. Other astringents include plantain, alder, cranesbill, many rosefamily leaves and flowers, green tea, yarrow, and other tannin-rich plants. (Very high-tannin strong astringents like oak bark can worsen malnutrition and damage the liver. They are only recommended for acute diarrhea or pathogens, short-term, with a practitioner’s supervision.) On the supplement front, the amino acid glutamine (also found in cabbage) encourages gut repair, as do butyrate, silica/horsetail, gelatin, collagen, and bone broth. When you look at gutgeared supplement bottles, you’ll often see these kinds of ingredients listed. Now you know why! It takes time to heal the gut. You may notice immediate improvement, but these remedies should be taken long term, until you’ve been symptom-free for several months. 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, hits bookstores in March. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
All these steps may seem complicated, but this tea blend pulls many of your remedy options together in one delicious chailike beverage. If pathogens are an issue, consider adding an extra stick of cinnamon plus a teaspoon of pau d’arco bark.
happy gut tea 2 tsp marshmallow root 1 tsp ashwagandha 1 tsp astragalus ½ tsp licorice or slippery elm ½ tsp burdock ½ tsp plantain (optional) ½ tsp gotu kola (optional) ½ tsp rose petals (organic) N tsp fennel seeds 1 thin slice of ginger or V tsp dry cut/sifted ginger 2 cardamom pods, lightly crushed 1 cinnamon stick
1. Combine ingredients in a 32-ounce container, such as a Mason jar or French press pot. 2. Cover with boiling water and let sit overnight or all day. 3. Strain and drink over the course of the day. Tea will keep refrigerated for a few days and can be enjoyed hot or cold. Kitchen Note: You may ﬁnd that you prefer it with more or less ginger, cardamom, and licorice. Once you know how you like it, you can make a two-month supply of dry mix. Simply swap “teaspoon” for “cup” in the recipe, using V cup cardamom pods and N cup cinnamon chips (or just manually toss a cinnamon stick into each new pot). Store the dry mix in a half-gallon storage jar with a tight-ﬁtting lid, and use two heaping tablespoons per pot.
“Diets that Differ in Their FODMAP Content Alter the Colonic Luminal Microenvironment” by E.P. Halmos et al., Gut, 1/15 ● “Effects of Rosa rugosa Petals on Intestinal Bacteria” by M. Kamijo et al., Biosci Biotechno Biochem, 3/08 ● “Environmental Risk Factors for Inflammatory Bowel Disease” by N. Molodecky and G. Kaplan, Gastroenterol Hepatol, 5/10 ● “Fermented Fruits and Vegetables of Asia: A Potential Source of Probiotics” by M. Swain et al., Biotechnol Res Int, 5/14 ● “Nutritional Considerations in Inflammatory Bowel Disease” by K.A. Eiden, Practical Gastroenterology, 5/03 ● “Plant Tannins: A Novel Approach to the Treatment of Ulcerative Colitis” by C. Clinton, Natural Medicine Journal, 11/09 ● “Potential Beneficial Effects of Butyrate in Intestinal and Extraintestinal Diseases” by R. Canani et al., World J Gastroenterol, 3/11 ● “Probiotics and Inflammatory Bowel Disease” by D. Jonkers and R. Stockbrügger, J R Soc Med, 4/03 ● “Probiotics and Medical Nutrition Therapy” by A. Brown and A. Valiere, Nutr Clin Care, 2004 ● “Systematic Review of Complementary and Alternative Medicine Treatments in Inflammatory Bowel Diseases” by J. Langhorst et al., J Crohn’s Colitis, 1/15 ● “Systematic Review: The Efficacy of Herbal Therapy in Inflammatory Bowel Disease” by S.C. Nq et al., Aliment Pharmacol Ther, 10/13
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kick the smoking habit breathe deeply again with these natural remedies If it were easy to quit smoking, then 42 million Americans probably wouldn’t still be puffing away, especially since almost 70 percent of current smokers say they want to give it up. Yes, it is hard; but it is not impossible. In fact, about 1.3 million smokers do kick the habit each year and this means there are more former smokers in the US today than current smokers. “Many patients in my practice have successfully quit smoking with the aid of herbs and supplements, as well as homeopathic remedies,” shares Patrick Fratellone, MD, an integrative physician and herbalist in New York City. Of course, their success requires one other important ingredient: being ready. “You can quit only if you are ready and want to quit,” and, he continues, it doesn’t hurt to add supports such as meditation, a 12-step program, yoga, qi gong, or hypnosis.
Building an herbal support team One herb that can lend a helping hand as part of smoking cessation efforts is Avena sativa, better known as wild oats extract. It offers a curious combination of benefits by soothing the nervous system while also serving as a gentle stimulant. This unique combo could be leveraged in the early stages of kicking the cigarette habit. When pack-a-day smokers supplemented with wild oats extract (three 300-milligram [mg] capsules each day) over the course of a month, the number of cigarettes they smoked daily dropped in half (from an average of 19 to nine daily). The researchers double-checked these self-reports of smoking reduction by measuring how much carbon monoxide was in each person’s exhaled breath. It wasn’t lip service; they really were smoking less. Even better news: These smokers didn’t 20
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feel like they had to “white knuckle” it to get through each day. Taking this herb helped ease stress levels during their cessation efforts. In Dr. Fratellone’s practice, he has seen patients experience success with the help of both red clover (Trifolium pratense) and licorice (Glycyrrhiza glabra), two herbs that are good for the respiratory system. (Note: Licorice should not be used for longer than six weeks.) Some people report positive experiences with St. John’s wort. Animal research has indicated that this herb eased nicotine withdrawal in mice; unfortunately, subsequent real-world studies with human smokers haven’t shown this herb to increase quit rates. Another natural mood-booster, on the other hand, does have some research to back it up. Supplements of 5-HTP, the precursor of serotonin, took the edge off nicotine withdrawal symptoms in animal-based research. Hopefully, this benefit will be repeated soon in people trying to quit. Homeopathy is another route some would-be quitters rely on. It’s another method Dr. Fratellone has used with good outcomes in his patients. “When a patient comes to me ready to quit, I’ll suggest getting two tubes of Lobelia inflata 6C or 9C to relieve their tobacco cravings and one tube of Nux vomica 30C to relieve irritability and the need to eat,” he explains. For extra support, he sometimes adds a remedy for anxiety, such as Pulsatilla or Gelsenium. Let’s clear the air about one last thing: None of these natural remedies is a slam-dunk. A smoker has to be truly motivated to quit. If so, one or more of these herbs, dietary supplements, and homeopathic remedies can support that journey. It will still be a challenging path of breaking the habit and staying away from tobacco, but these natural remedies can complement your smoking cessation program and make your path a little smoother. —Victoria Dolby Toews, MPH Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
“5-Hydroxytryptophan Attenuates Somatic Signs of Nicotine Withdrawal” by Y. Ohmura et al., J Pharmacol Sci, 2011 ● “Current Cigarette Smoking Among Adults in the United States,” Centers for Disease Control and Prevention, www.cdc.gov/tobacco, 8/25/15 ● “Hypericum perforatum Attenuates Nicotine Withdrawal Signs in Mice” by M.A. Catania et al., Psychopharmacology (Berl), 9/03● Personal communication, Patrick Fratellone, MD, RH, 9/15 ● “Quitting Smoking,” Centers for Disease Control and Prevention, www.cdc.gov/tobacco, 5/21/15 ● “A Randomized Clinical Trial of St. John’s Wort for Smoking Cessation” by A. Sood et al., J Altern Complement Med, 2010
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healthy bones essential nutrients to keep you strong Osteoporosis, a major disorder that occurs when the rate of bone loss is greater than that of bone formation, affects millions of people worldwide and can lead to an increased risk of fractures. In the United States alone, some 34 million people have low bone mass. Because of the sheer number of individuals affected by bone health issues, there is a great deal of interest in effective prevention strategies. Aside from the natural consequences of aging, there are several other factors that play a role in bone disease, including gender, ethnicity, exercise levels, alcohol and tobacco consumption, estrogen levels, and nutrient deficiencies. A balanced diet, regular exercise, and dietary supplements can influence the risk of osteoporosis and fracture. Here are some bone-building nutrients to consider. Calcium and vitamin D Most of us think of calcium when we think of bone health, and research is clear that calcium is required for normal growth and development of the skeleton. However, vitamin D is also essential in maintaining bone health because it is necessary for the proper absorption of calcium. Vitamin D is manufactured in the body when skin is exposed to sunlight, but November 2015
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due to a number of factors, including seasonal climate changes, a significant number of people fail to maintain adequate calcium and vitamin D levels. Supplementation may improve these levels in at-risk populations, like those who live far from the sunny equator. Magnesium Several studies have shown a relationship between magnesium intake and bone mineral density in both men and women, and women with osteoporosis tend to have lower magnesium levels. These and other findings suggest that a magnesium deficiency might eventually lead to being at risk for osteoporosis. A small number of studies also indicate that increasing magnesium levels using food sources or supplements might increase bone mineral density in older women. Excessive levels may be detrimental to bone health, so consult with your healthcare provider to find the right dose for your needs. B vitamins There is emerging research regarding the relationship between vitamin B12 and bone health that suggests that it does play a small but significant role. Deficiencies in B vitamins are associated with bone loss, decreased bone strength, and increased risk of fracture. A recent study involving 1,111 participants engaged in a two-year supplementation regime of B12, folic acid, and vitamin D suggests that this combination, as opposed to the use of vitamin D alone, might be particularly beneficial to people 80 years or older. Omega 3s Animal and human studies suggest that omega 3s can influence bone health. A review of studies involving omega 3s and bone health reported favorable effects of omega 3s on bone mass density and bone turnover. This suggests that diets high in omega-3 fatty acids may be beneficial for bone and joint health. Definitive conclusions regarding the relationship between these essential fats and bone disease are yet to come, but research does seem to show that benefits may be enhanced by taking omega 3s together with calcium. —Kelli Ann Wilson “Calcium and Vitamin D” by K.D. Cashman, Novartis Found Symp, 2007 ● “Effect of Vitamin B12 and Folic Acid Supplementation on Bone Mineral Density . . .” by A.W. Enneman et al., Calcif Tissue Int, 5/15 ● “Effects of Omega-3 Polyunsaturated Fatty Acid Supplementation on Bone Turnover in Older Women” by H. Dong et al., Int J Vitam Nutr Res, 2014 ● “Magnesium,” NIH Office of Dietary Supplements, www.ods. od.nih.gov ● “Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions” by S. Castiglioni et al., Nutrients, 8/13 ● “Osteoporosis: The Bone Thief,” National Institute on Aging, www.nia.nih.gov ● “The Role of B-Vitamins in Bone Health and Disease in Older Adults” by R.L. Bailey et al., Curr Osteoporos Rep, 8/15 ● “A Systematic Review of Omega-3 Fatty Acids and Osteoporosis” by T.S. Orchard et al., Br J Nutr, 6/12 ● “Vitamins and Bone Health: Beyond Calcium and Vitamin D” by H. Ahmadieh and A. Arabi, Nutr Rev, 10/11
look out! Falls are particularly dangerous for those with osteoporosis, but most falls can be prevented. Check your home for dangers such as loose rugs and dim lighting, and make sure that your vision prescription and eyewear are up to date. Walking and dancing build strength, and activities like t’ai chi and yoga can help to improve balance. “Bone Health for Life: Health Basics for You and Your Family,” National Institute of Arthritis and Musculoskeletal and Skin Diseases, www.niams.nih.gov
consider this Bone Health Advanced from Redd Remedies nourishes and strengthens our bones’ living tissue with whole-food eggshell calcium (ESC), MenaQ7 vitamin K2, vitamin D, rice protein chelate magnesium, and boron.
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fight colds and flu homeopathic remedies for common symptoms
Autumn brings us relief from summer heat and also, in some places, beautiful foliage. And, as parents and teachers know all too well, we experience an uptick in cold and flu activity. Eating well, exercising regularly, and getting adequate sleep are great ways to ensure a properly functioning immune system. But sometimes illnesses strike, no matter what we do. There are myriad over-the-counter medications that claim to alleviate the discomfort of cold and flu symptoms, but homeopathy may also offer some relief. Based on the concept that “like cures like,” homeopathic remedies are designed to stimulate a person’s own immune system and help the body to heal. These remedies are safe, affordable, and free of side effects. One such remedy, Oscillococcinum, has been involved in several randomized trials. A review of these studies indicated that, while evidence that Oscillococcinum can prevent influenza is scant, it most likely does reduce the duration of illnesses in patients who are experiencing flu symptoms. Other homeopathic remedies to try include Allium cepa, which is typically used for common cold symptoms like runny noses and sneezing; Aconite for fever, thirst, and restlessness; and Phosphorus for nausea and vomiting. —Kelli Ann Wilson Remedy
Fever, hot dry skin, thirst, red face, restlessness, anxiety
Hot red face, bloodshot eyes, high fever, sore throat
Ferrum phosphoricum Vague symptoms, worse at night Allium cepa
Runny nose, watery eyes, sneezing, tickle in throat
Thick nasal discharge, sinus discomfort, sneezing, fatigue
Irritability, chills, constipation
Thick mucus, wet or dry cough
Runny nose, chills, restlessness, anxiety, thirst
General flu symptoms
General flu symptoms
Easy Homeopathy by Edward Shalts, MD, DHt, ($14.95, McGraw-Hill, 2006) ● “Homeopathic Oscillococcinum for Preventing and Treating Influenza and Influenzalike Syndromes” by A.J. Vickers and C. Smith, Cochrane Database System Rev, 2000 ● Homeopathy: An A to Z Home Handbook by Alan V. Schmukler, ($17.95, Llewellyn Publications, 2011)
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Taking to the Road
Amber Lynn Vitale is the founder of AmberLynnVitale, a producer of unique educational content concerning current health trends and ethical and legislative concerns. She is a leading-edge practitioner and educator of Fusion Bodyworks, which integrates her 18 years of experience in integrative medical practices, Ayurvedic medicine, yoga, bodywork, and holistic nutrition. She is an educator for Garden of Life and an advisor for remedies magazine.
This summer the Southeast Natural Products Association (SENPA) went on the road with its first Strategies for Success Road Show to provide education and support for its association members. This was a great way to educate and network with independent retailers: As an educator for Garden of Life, I know I don’t get to all the retailers I need to with important health and industry education through the usual channels. “The board always wanted to do a roadshow-type program because we’re based on educating the independent retailer and we want to let them know that there is support out there in the industry for them,” said Debra Short, the executive director of SENPA, before the road show began. “We want to be their key support.” And so they were. Traveling through June, July, and August, SENPA representatives not only visited some individual stores, as they have done in years past, but also offered free three-hour education programs in Nashville, Charlotte, and Atlanta. The programs were designed to offer business tips, legislative updates, and keynote education on important health topics. The keynote speakers lectured on broad topics without product-specificity to offer attendees access to information they might not otherwise receive in-store. The NPA started out as the American Health Foods Association in 1936 as a way to allow natural foods suppliers to educate consumers on the benefits of healthier food. After many permutations and name changes, the initial organization eventually became the Natural Products Association, but all along the way the association has been instrumental in protecting consumers’ right to information, to safety, and to clear labeling. In response to continuous effort on the part of the FDA to restrict access to supplements and functional foods, and to treat these products as it does pharmaceutical drugs, the NPA and its regional chapters have been crucial in protecting the industry’s right to produce products, in regulating the safety of products, and in advancing consumers’ right to know exactly what they are getting. With more than 75 years serving the health foods and products industry, the NPA continues to provide a strong voice in defense of the safety of and access to natural products and supplements. In my nearly 20 years as a nutritionist, I have often been told that this industry is vastly unregulated. In fact, we have self-regulated for a very long time! Good companies volunteer themselves with their adherence to standards of safety and efficacy. And the NPA has been a crucial organization for sorting the good from the bad since its inception.
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