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November 2016 vol.12 no. 11
17 relax 12
Fight stress during the holidays.
departments 6 From the Editor’s Desk 8 Health Pulse
Resveratrol may help with Alzheimer’s • Fish oil reduces muscle soreness • Walking meetings are healthier • Yoga provides pain relief • More
17 In Focus
Supplements to prevent diabetes.
23 The Goods 24 Herbal Healing
Herbs to boost energy and fight fatigue.
Shelly Malone, RDN, discusses chronic disease.
Cover: Turmeric powder
A source for news, information, and ideas for your healthy lifestyle. www.remedies-and-recipes.com www.facebook.com/RemediesRecipes @RemediesRecipes November 2016
10/4/16 2:31 PM
from the editor ’s desk
remedies for LIFE
And So It Begins Autumn always seems like a time of fresh starts. The end of the “life cycle” of the year is in the beginning of the school year, for example. And the latter half of the season, in which we currently find ourselves, occupies us with plans for upcoming holidays and the winter before us. Thinking back, most of my most important relationships started in the fall, and most of the children in my family were born then. (Nothing like cold weather to bring people together, right?) Those are all good reasons why a lot of people find themselves starting something new in the fall: It’s as if we’re preparing for what’s to come. And what’s to come, for some of us, is a whole lot of stress! To help you nip that harried feeling in the bud, Cameron Hendrix has some tips on natural, healthy ways to relax during the holidays (page 12). For some, the cooler weather might mean less exercise, more comfort food, and a lurking concern that both of those things might lead to health problems. That concern is valid: More than 86 million adult Americans are prediabetic. Avoid this trap—which can lead to a number of potentially fatal health issues—with several tips from Victoria Dolby Toews starting on page 17. Want to keep your energy up for all the fun things that happen this time of year, without dosing yourself with caffeine or sugar? Herbs have the potential to help you stay ready for anything this fall and right into the holiday season, with few or no side effects. Read up on these powerhouses starting on page 24. And if you’ve been reading in these pages about how inflammation can cause most of the illnesses that we fear the most, you’ll want to read an excerpt of nutritionist Shelly Malone’s book, Inflamed, on page 30. Here’s to your fresh, crisp start!
Chief Content Officer and Strategist Lynn Tryba Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp 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 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell
EDITORIAL ADVISORY BOARD Jeffrey Blumberg, PhD, FASN, FACN, CNS, professor, Friedman School of Nutrition Science and Policy and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation; Amber Lynn Vitse, CN, is certified in Integrative Nutrition, a fusion bodyworker, and an Ayurvedic practitioner, and writes on health issues. remedies is published monthly by Taste for Life, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher.
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9/23/16 11:16 AM
healthpulse resveratrol may slow cognitive decline
Resveratrol—a natural compound found in red grapes, red wine, dark chocolate, and raspberries—appears to help restore the blood-brain barrier. That may slow cognitive decline in Alzheimer’s patients. Results of a recent study suggest that “resveratrol imposes a kind of crowd control at the border of the brain,” shutting out unwanted molecules that can increase inﬂammation and kill neurons, said neurologist Charbel Moussa, MD, PhD. Inﬂammation is believed to worsen Alzheimer’s symptoms. Resveratrol is widely available as a dietary supplement. “Resveratrol Appears to Restore Blood-Brain Barrier Integrity in Alzheimer’s Disease,” Georgetown University Medical Center, 7/27/16
ﬁsh oil for muscle soreness?
A ﬁsh oil supplement reduced muscle soreness after weight training in a group of young women. Participants had not done weight training before. They received a high dose of EPA/DHArich ﬁsh oil (6 grams) or a placebo each day for a week. They then did resistance training for elbow ﬂexion and leg extension. Muscle soreness was measured 48 hours later and again after a full week. The supplement group had signiﬁcantly less soreness compared to the placebo group. “Effects of Fish Oil Supplementation on Postresistance Exercise Muscle Soreness” by G.M. Tinsley et al., J Diet Suppl, 7/21/16
walking meetings boost health Studies have shown that 15 minutes per day of brisk walking can add up to three years of life expectancy. Workplace demands often cut into our available time for exercise, but a University of Miami study found an eﬀective solution—walking meetings. Replacing just one seated meeting per week with a walking meeting increased oﬃce workers’ physical activity levels by 10 minutes—from 107 minutes in the ﬁrst week to 117 minutes by the third. The American Heart Association recommends 150 minutes per week of moderate exercise. “Walking is known to have tremendous health beneﬁts,” said lead researcher Hannah Kling. “Having sedentary, white-collar workers consider walking meetings feasible suggests that this intervention has the potential to positively inﬂuence the health of many individuals.” “Walking Meetings Could Bring Longer and Healthier Lives to Office Workers,” University of Miami, Miller School of Medicine, 7/1/16
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yoga touted for pain relief
Yoga has been shown to have numerous positive eﬀects on health, including increased ﬂexibility and an easing of joint pain. Harvard Medical School staﬀ noted some key ﬁndings about yoga and pain relief in a recent issue of HEALTHbeat. ■ Two 90-minute sessions of yoga a week for 24 weeks reduced back pain by more than half in a recent study. Participants also had less disability and depression compared to others with back pain who underwent standard care. Increased muscle strength and ﬂexibility, relaxation, and stress reduction are among the beneﬁts. ■ A once-a-week, 60-minute yoga class led to signiﬁcant pain reduction in women with knee osteoarthritis. The women also practiced at home on several days, averaging 112 minutes of weekly home yoga. After eight weeks, they reported a 38 percent reduction in pain and a 35 percent improvement in stiﬀness. A control group who did not do yoga experienced worsening symptoms. “The Physical Benefits of Yoga,” Harvard Medical School HEALTHbeat, 7/21/16
t’ai chi helps too
The ancient Chinese exercise known as t’ai chi brought about signiﬁcant improvements in pain, stiﬀness, joint function, and depression in a group of patients with knee osteoarthritis. Participants, whose average age was 60, trained with an instructor twice a week for 12 weeks. “T’ai chi is a particularly appealing form of exercise, as it is very low impact and emphasizes balance, coordination, and strength,” said orthopedic surgeon Matthew Hepinstall, MD. “T’ai Chi: Rx for Arthritic Knees,” www.nlm.nih.gov/MedlinePlus, 5/23/16
9/30/16 10:30 AM
By Cameron Hendrix
unclench those teeth and chill
TWO WORDS TO MAKE YOUR HEART RACE: HOLIDAY STRESS. JUGGLING MEALS, SHOPPING FOR GIFTS, AND DEALING WITH RELATIVES CAN CAUSE JITTERS IN EVEN THE CALMEST AMONG US. SO COUNT TO 10 AND TRY THESE EASY, HEALTHFUL STRESS REDUCERS WHEN THINGS GET A LITTLE OUT OF HAND.
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Calming breath Simple breathing and relaxation exercises help defuse stress. Try this one: Inhale for a count of four, then exhale for the same count—all through the nose. Gradually increase the count to six or eight. Yoga instructor Rebecca Pacheco told Time that this type of breathing can calm the nervous system, help you focus, and lower stress. Herbal help Certain herbs serve as adaptogens in the body, helping to normalize stress-related conditions. Holy basil, schisandra, rhodiola, ashwagandha, and eleuthero are adaptogens that have been shown to help the body cope. Accept the good “Stress is the struggle with what is,” writes Mayo Clinic College of Medicine professor Amit Sood, MD. “A mind that doesn’t have what it wants or doesn’t want what it has experiences stress.” In his book The Mayo Clinic Guide to Stress-Free Living, Dr. Sood stresses the importance of gratitude— “acknowledge your blessings, little or large,” and accept life’s uncertainties “by letting go of the uncontrollable and engaging with the unpleasant.”
Tea it up A substance in green tea (L-theanine) apparently shifts brain wave activity away from anxiety and toward relaxation. Black tea also has proven stress-relieving properties. Chamomile is among several herbal teas that promote calm. Hit the road “Our bodies were meant to move!” writes integrative medicine expert Jacob Teitelbaum, MD. Regularly engaging in walking, jogging, cycling, or other gentle aerobic activities can help you avoid stress spikes. Easy as A-B-C (and D) A daily multivitamin/mineral is a potent hedge against stress. Antioxidant vitamins A, E, and the Bs can help us cope with stressful situations. Vitamin C has been shown to help reduce both physical and mental responses to stress. Vitamin D depletion is a contributing factor to seasonal affective disorder (SAD), a common blues-inducing condition in the colder months. And minerals such as magnesium, calcium, zinc, and selenium also serve as stress busters. November 2016
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continued from page 13
Hone in on homeopathy Experts in homeopathic care often rely on aconite, arsenicum, or phosphorus for relief from acute stress. Homeopathic remedies aim to stimulate the body’s own healing abilities with microdoses of natural substances that replicate the symptoms that affect us.
“6 Breathing Exercises to Relax in 10 Minutes or Less” by Jordan Shakeshaft, http://Healthland.Time.com, 10/8/12 ● “6 Surprising Stress Fixes” by Catherine Guthrie, www.WebMD.com ● Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts, 2007) ● The Mayo Clinic Guide to Stress-Free Living by Amit Sood, MD, MSc, ($19.99, Da Capo, 2013) ● Real Cause, Real Cure by Jacob Teitelbaum, MD, and Bill Gottlieb ($18.99, Rodale, 2011)
Don’t look to food
It’s tempting to turn to junk food and comfort food for a quick sense of relief from stress. But foods loaded with sugar and fat can have the opposite effect in the long term. Opt for nutrient-dense foods such as fruit, vegetables, whole grains, and lean protein. Consider these whole foods to keep your body well nourished and ready to deal with stress: Almonds, beans, whole grains, and green leafy vegetables are high in B vitamins and calcium. Blueberries, cherries, tomatoes, squash, and bell peppers are among the many antioxidant-rich fruits and vegetables. Lean protein sources include tofu and coldwater fish, which offer the added benefit of omega-3 fatty acids. Olive oil and other vegetable oils are healthier options than butter, margarine, or lard. Minimize your intake of trans fats from baked goods and fried foods. Drink plenty of water every day. The Emotional Eater’s Repair Manual by Julie M. Simon (($16.95, New World Library, 2012) ● “Stress,” University of Maryland Medical Center, http://umm.edu/health
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turning around a public health crisis
With one in every three Americans ﬁtting into the category of “prediabetes,” it has never been more important to identify eﬀective ways to keep prediabetes from tipping over into full-blown Type 2 diabetes.
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continued from page 17
Looking at the numbers overall, nutritionist lower the amount of oxidized LDL cholesType 2 diabetes and pharmacist James LaValle, RPh, sees an terol by as much as 88 percent. It also helps is one of the few alarming health trend, “with 12 percent of the blood vessels to become less stiff and more diseases for which US population currently qualifying as diabetic pliable,” he shares, which means that both there are clear and another 38 percent of the US population” blood pressure and blood flow improve. and eﬀective tools well on their way to this disease, due to a There is specific “research on people with that can reverse growing level of insulin resistance. metabolic syndrome (meaning those who the course of the “Insulin resistance is a condition where your are prediabetic, prehypertensive, and obese) disease and restore body produces too much insulin in order to showing that aged garlic extract increases a person to good bring your blood sugar down; it leads to diaa compound known as adiponectin by 10 health. betes and heart disease,” Dr. LaValle explains. percent,” he adds. This is important since It doesn’t have to be this way. Without lifeadiponectin helps insulin receptors work style and diet changes, approximately 30 percent of people more effectively. with prediabetes will be diagnosed with diabetes within Hintonia latiﬂora five years. Yet Type 2 diabetes is one of the few diseases for Supplements made from the bark of the Hintonia latiflora which there are clear and effective tools that can reverse the tree contain compounds that help keep blood sugar levels course of the disease and restore a person to good health. stable, which is very beneficial in those with Type 2 diabeThe following natural supplements help in this mission. tes, as well as for those on the path to being diabetic. Although this supplement is new to the US, Hintonia Garlic latiflora has been on the market in Europe for the past Garlic comes with a long and lauded history as a medici60 years, with encouraging research showing “benefits nal herb. Dr. LaValle points to aged garlic extract as being in improving insulin function, modulating carbohydrate especially intriguing for anti-diabetes applications. Aged metabolism, and significantly lowering both fasting blood garlic extract “has been shown in human studies to actually
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3 more, if you already have diabetes What if it’s too late for prevention and you already have Type 2 diabetes? Here are three natural remedies that could help:
1 Vitamin D:
sugar and hemoglobin A1c (HgbA1c) measurements. In a study examining symptomology in people with diabetes, this herb improved every symptom studied, with improvements noted even after eight months of use, which may mean that the longer you use this nutritional intervention, the better the overall results,” says integrative health nurse Cheryl Myers. This herb appears to be at least as good as or perhaps even better than insulin for treating mild to moderate cases of diabetes, Myers adds.
Probiotics Gut health influences the course of many diseases, including Type 2 diabetes. Not surprisingly, flourishing colonies of healthful bacteria are key for well-being. Supplements of probiotic bacteria have been shown to improve insulin resistance, making cells more responsive to insulin. In addition, prebiotics (nondigestible plant fibers such
as inulin, oligofructose, FOS, GOS, and TOS) provide similar benefits.
Chia Chia seeds have seen rising popularity as a supplement recently for a variety of health benefits, including their support of blood sugar control. Chia supplements, in animal models, prevent insulin resistance and undesirable blood lipid changes, even when the diet is high in sugar. In people who already have diabetes, chia supplements also help lower cardiovascular disease risk factors (a common diabetes complication). —Victoria Dolby Toews, MPH
Supplements of this fat-soluble vitamin rev up the body’s response to insulin, which in turn boosts glucose tolerance. Just 4,500 IU a day of vitamin D signiﬁcantly lowers fasting blood glucose.
Curcumin from the spice turmeric also helps keep blood sugar levels steady.
For those with diabetic neuropathy (tingling, burning, or numbness in the legs and feet), a cayenne cream that contains capsaicin applied several times daily can help.
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).
“Curcumin and Diabetes: A Systematic Review” by D. Zhang, Evid Based Complement Alternat Med, 11/24/13 ● “Dietary Chia Seed Induced Changes in Hepatic Transcription Factors and Their Target Lipogenic and Oxidative Enzyme Activities in Dyslipidaemic Insulin-Resistant Rats” by A.S. Rossi et al., Br J Nutr, 5/13 ● “The Effect of Vitamin D Supplementation on Glycemic Control and Lipid Profile in Patients with Type 2 Diabetes Mellitus” by M.I. Mohamad et al., J Am Coll Nutr, 7/16 ● “Effects of Probiotics and Synbiotics on Obesity, Insulin Resistance Syndrome, Type 2 Diabetes and Non-Alcoholic Fatty Liver Disease: A Review of Human Clinical Trials” by M.J. Sáez-Lara et al., Int J Mol Sci, 6/13/16 ● Personal communication: James LaValle; Cheryl Myers, 2016 ● “The Promising Future of Chia, Salvia hispanica L.” by N.M. Ali et al., Journal of Biomedicine and Biotechnology, 2012 ● “Supplementation of Conventional Therapy with the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a Randomized Controlled Trial” by V. Vuksan et al., Diabetes Care, 11/07 ● “Treatment of Mild and Moderate Type-2 Diabetes: Open Prospective Trial with Hintonia latiflora Extract” by M. Korecova and M. Hladikova, Eur J Med Res, 3/28/14
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can’t keep up? don’t let fatigue get you down When you feel you’ve lost all your energy, it’s easy to fantasize about ways to get it back. I should work less; finally take more vacation time this year. No, no. I should just quit working. Maybe I could move to Spain, where afternoon napping is an actual custom. Fatigued parents ponder how they might bottle their children’s zip, mass market it, and retire on the gazillions of dollars it would generate. Many of us, during a too-frequent mid-afternoon workday fade, have considered inserting into ourselves a coffee IV. If only it didn’t involve needles. Happily, we can snap out of it. There are a good number of promising, energyboosting herbal options out there that do not require a poke in the arm or a change in citizenship. Adaptogenic herbs work in nonspecific ways to regulate the body’s endocrine system and moderate its immune system. More plainly, adaptogens have been found to bolster the body’s ability to fight stress. If your body isn’t busy battling all the time, you may have more energy to face the day.
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Here’s a rundown of some noteworthy power plants: ■ Rhodiola: This succulent has been shown to fight off fatigue, stress, and the effects of oxygen deprivation. Other studies have suggested that rhodiola, also known as “Arctic root” or “golden root,” enhances immune system function and can bolster sexual energy. Best consumed in liquid or capsule extracts, rhodiola may also benefit physical and mental performance. ■
native to eastern Asia. Used commonly in traditional Chinese medicine, eleuthero is believed to reduce exhaustion and boost general endurance and the body’s ability to calm its response to everyday, environmental stresses (think of your blaring alarm clock). Animal studies have shown other benefits, such as improved memory and immune support. Can be taken in tinctures or extract form.
Eleuthero: This mountainous herb was formerly known as “Siberian ginseng” because it is
Cordyceps: This fungus wins the prize for strangest beginnings: It is traditionally grown in China on the bodies of caterpillars! (Not a joke.) Cordyceps, considered a mushroom, has been shown to improve athletic performance and lung capacity. It is also used to battle muscle weakness and enhance mental and sexual energy. Bonus: Some studies suggest cordyceps may have anti-cancer properties and could be considered in the future as a treatment for diabetes. You can find cordyceps in many forms, including tinctures, liquid extracts, capsules, and powders.
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continued from page 25
Ashwagandha: An Ayurvedic herb heralded for its stress-fighting capabilities, ashwagandha also may be a great energy-boosting option. A 2015 study measured the effects of ashwagandha supplements on muscle mass and strength in young men doing resistance exercises, such as bench presses and leg extensions. After eight weeks of taking the extract, the men were observed to be stronger, with more muscle mass and less body fat. Ashwagandha was also shown to contribute to faster muscle recovery. Other benefits of this nightshade-family herb include pain relief and help for skin diseases, diabetes, and even rheumatoid arthritis and epilepsy. Yerba mate: Mate, a plant popular in Brazil and other South American countries, is used to relieve mental and physical fatigue by acting as a stimulant to the brain, heart, and muscles. It contains caffeine, and many people steep the leaves in hot water and drink as an herbal tea. While some believe yerba mate assists with weight loss and eases depression, there are concerns it may increase risk for disease if consumed in large quantities. As with all remedies, it would be wise to check in with your healthcare provider before trying it. —Karen Lovett
“Adaptogens in Medical Herbalism” by D.R. Yance, http://abc.HerbalGram.org, 4/14 ● “Ashwagandha for Better Sleep?” 2/17/11; “Cordyceps,” 6/14; “Rhodiola for What Ails You?” 1/3/13; “Siberian Ginseng,” 7/14, www.DrWeil.com ● “Examining the Effect of Withania somnifera Supplementation on Muscle Strength and Recovery: A Randomized Controlled Trial” by S. Wankhede et al., J Int Sports Nutr, 11/25/15 ● “. . . What is Yerba Mate?” by Katherine Zeratsky, www. MayoClinic.org, 12/3/15 ● “Yerba Mate,” www.WebMD.com
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e ve r y d a y r e m e d i e s
headache What is it? Pain/discomfort in the head, scalp, or neck; tension headaches are the most common type.
What causes it? Stress, depression, anxiety, lack of sleep, skipped meals, caffeine withdrawal, alcohol.
Lifestyle: Exercise, eat regularly, stay hydrated, get adequate sleep, manage stress.
Food: Avoid caﬀeine, chocolate, alcohol and red wine, aged cheese, and products containing nitrates or sulﬁtes.
Herbal Therapy: Blue vervain, butterbur, feverfew, ginger, pedicularis, wood betony.
Homeopathy: Antimonium crudum, apis,
Supplements: Magnesium, B vitamins, ﬁsh oil.
belladonna, bryonia, lycopodium, magnesia phos, pulsatilla.
“Headache,” University of Maryland Medical Center, www.umm.edu, 1/5/16 ● “Headache,” www.MedlinePlus.gov ● “Headache, Migraine Overview,” www.NYTimes. com, 12/23/13 ● “Food Triggers for Migraines,” www.WebMD.com, 9/19/14 ● Body Into Balance by Maria Noël Groves ($24.95, Storey Publishing, 2016) ● The Complete Homeopathic Resource by Dennis Chernin, MD, MPH ($29.95, North Atlantic Books, 2006)
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Hot and Bothered
Shelly Malone is a registered dietitian-nutritionist with a master’s in public health from UCLA, and a member of the Dietitians in Integrative and Functional Medicine practice group within the Academy of Nutrition and Dietetics. She has worked for more than 20 years in the healthcare and nutrition industries.
I had inadvertently set myself on fire. Everything about me was hot and bothered. I was consumed by inflammation—overwhelming fatigue, painful joints, and burning skin— and it was taking me down. I remember sitting on my couch searching “rheumatoid arthritis” on the Internet the day my bloodwork confirmed my diagnosis. The first statistic that came racing to my eye was from a Johns Hopkins study: “60 percent of people with rheumatoid arthritis will be unable to work 10 years after disease onset.” Come again? Not be able to work? Once I figured out what I was in the throes of—a chronic, inflammatory (and in my case, autoimmune) condition—I realized I was hot and bothered in other ways too. Angry at the lack of transparent, helpful information available to me. Frustrated by subtleties and nuances that aimed to confuse. Irritated by conflicting statistics and stories I read. So I forged my own path and found my own way to feel better. I’ve reclaimed good health and yet . . . I’m still troubled by the subject. If, as a master’s-trained registered dietitian, I didn’t have the information to address my condition with diet and lifestyle, I could only imagine how difficult it must be for someone without a background in health or nutrition looking for relief from their symptoms. On my journey I learned that unless you have the time, resources, and ability to forge a path less traveled— research progressive practices, and pay for services outside of conventional healthcare—you won’t find the answers you need. If you are suffering and searching—as I was—for a way to heal naturally from a chronic condition, there is a new, concise guide to changing your life by reducing inflammation. Inflamed is for those diagnosed with a chronic disease, autoimmune or otherwise. And it is for anyone without a specific diagnosis, but enduring chronic symptoms like fatigue, aches and pains, digestive or skin issues, and not finding relief with conventional care. Discover the root cause of your issues and start on a path to better health with these steps: ■ Fire Hazard: Learn how your genetics, digestion, and the environment act as kindling for the fire of inflammation. ■ Ignition: Discover which factors of your diet, lifestyle, environment (internal and external), and medical history are stoking the fire. ■ Extinguish: Implement a personalized, step-by-step action plan to put out the flames. – Adapted from Inflamed by Shelly Malone, MPH, RDN ($14.95, Agustin, 2016)
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