Women's Voice - Vol 26 US

BY KARLENE KARST, BSc NUTRITION

BY KAREN JENSEN , ND

BY AUBE GIROUX

BY KATE RHÉAUME,

How do you support your memory?

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• Omega-3 – high-potency EPA, DHA, and DPA

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Aube Giroux

©Jacalyn Roland Photography

MEDICAL & SCIENCE

EDITORIAL ADVISORY COMMITTEE

At Women’s Voice®, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical & Science Editorial Advisory Committee.

KATE RHÉAUME, ND

Dr. Kate Rhéaume is a graduate and former faculty member of the Canadian College of Naturopathic Medicine. A leading expert in natural medicine, Dr. Kate is the author of the best-selling book Vitamin K2 and the Calcium Paradox (HarperCollins).

KAREN JENSEN, ND

Dr. Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is the author or co-author of eight books; her most recent is Mental Health Crisis in Children & Teens. Nutrition – A Real Solution.

KARLENE KARST, BSc Nutrition

Karlene Karst holds a BSc in Nutrition and is the founder of the Sea-licious® line of products. She is a mom of three active kids, an avid food and recipe creator, and an author. In her latest cookbook, This Kitchen Is for Dancing, Karlene shares 100 delectable, health-conscious recipes. Follow Karlene on Instagram @karlenekarst

JULIE REIL, MD

Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker, and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.

MARITA SCHAUCH, ND

Dr. Marita Schauch is the author of two books, Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America, educating people on positive lifestyle choices.

Editor: Nancy Frances Cheeseman

Deputy Editor: Brinda Navjee

Editorial Assistants: Joy Yagi, Heba Sourour

Art Direction: Stephen Rank, Beata Stolarska

Graphic Designers: Rut Shapira, Jasper van Meurs, Celia Bowes, Felicia Yee, and Mark Cawker

PUBLISHED BY

Women’s Voice Magazine womensvoice.com

STEPHANIE RUBINO, ND

Dr. Stephanie Rubino is a licensed naturopathic doctor in clinical practice focusing on preventive health. As a wellness educator, she highlights the importance of nutrition, lifestyle, and the safe use of supplements. She has been a contributor to various health publications and has appeared on TV news shows.

JENNIFER BRIX, ND

Dr. Jennifer Brix is a licensed naturopathic doctor, health educator, and public speaker with a passion for empowering her patients to achieve optimal health. She has particular expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions.

GAETANO MORELLO, ND

Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver. He is the first naturopathic doctor to hold such a position at a major North American hospital.

JULIA SOLNIER, PhD

Dr. Julia Solnier has a doctorate in Pharmaceutical Sciences. Julia is an expert in pharmacognosy (medicinal plant research) with over a decade of experience in herbal medicine research. She has authored several scientific publications and developed innovative delivery solutions to enhance the effectiveness of natural health products and dietary supplements.

MICHAEL R. LYON, MD

Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fiber, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.

ADVERTISING POLICY

In this magazine, we will advertise only products exclusively sold in natural health stores.

EDITORIAL NOTE

The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed health professional. All rights reserved. No part of this publication may be reproduced, copied, sold, or distributed without prior authorization.  All article references can be found at womensvoicemagazine.com

Women’s Voice® is a registered magazine in Canada and the United States. Canada: 1811559 / USA: 87249676

Real Physicians – Real Solutions

Cover photo: Getty Images

Engage – Share – Inspire

LETTER FROM THE EDITOR

WV volume 26 is a vibrant tapestry of content designed to engage, share, and inspire! We thoughtfully crafted each page with research-backed, valuable natural health insights and encouraging words to build community and promote personal growth. In this issue, we feature an illuminating article by award-winning filmmaker Aube Giroux titled “Our Planet, Our Food!” In it, Aube illuminates the link between rising food prices and corporate profits, and offers practical tips to enhance food security in local communities.

VOLUME 26

Additional articles include “Elevate Your Health with PEA,” penned by the knowledgeable Stephanie Rubino, ND, showcasing the remarkable potential of palmitoylethanolamide (PEA). This natural compound has garnered attention for its exceptional ability to alleviate pain and discomfort, among other significant health benefits. Jennifer Brix, ND, explores a groundbreaking blood test designed to detect pre-eclampsia, offering hope for expectant mothers. Additionally, long-time adrenal health advocate Karen Jensen, ND, shares valuable insights in her article “Awaken Your Adrenals,” guiding readers on revitalizing their adrenal health and reclaiming vitality. Plus, we added a heartfelt human-interest piece on kindness titled “Just Say Hello.” This touching article explores the profound impact of simple gestures and the connections they foster in our communities. We genuinely hope you find joy in this volume.

Take a moment to relax and immerse yourself in this enlightening content. At WV magazine, our goal is to make your journey toward better health clear and enjoyable.

Fuel Your Health, Transform Your Life – Nancy Frances Cheeseman

About WV

Printed on FSC ® Mix paper using recycled inks.

“We’re creating a global community of people of all ages, shapes, and backgrounds who care deeply about each other, natural health, and our planet’s ecosystem. Our team includes doctors, nutritionists, and health advocates working for a healthier planet.”

Contact Us – Write to us. Your feedback helps us improve WV magazine. Email the editor at nancy@ncheeseman.com

Commitment to Natural Health Retailers

We are dedicated to supporting natural health retailers throughout North America. WV magazine is only available in natural health stores and online. For over 80 years, our retail partners have sold dietary supplements to improve health, emphasized the advantages of organic products and a healthy lifestyle, and strengthened local economies. These stores play a crucial role in fostering community and reducing the planet’s carbon footprint.

At WV magazine, our commitment to Planet Earth is strong and getting stronger! The print you are reading today uses recycled inks and FSC® certified paper, made from a combination of material from well-managed FSC-certified forests and recycled material. The Forest Stewardship Council® (FSC®) ensures that FSC Mix paper maintains forest health and protects fish and wildlife habitats.

Antibiotics, among the most significant pharmacological discoveries of the 20th century, are widely prescribed. In 2022, health care practitioners issued 236.4 million antibiotic prescriptions through U.S. community pharmacies, averaging about seven prescriptions for every 10 people in outpatient care. While antibiotics are effective for treating certain bacterial infections, they also have drawbacks. These can include antibiotic resistance and side effects such as diarrhea, allergic reactions, and yeast infections. Additionally, antibiotics may increase the risk of psychological issues like

&ANTIBIOTICS ANXIETY

BY STEPHANIE RUBINO, ND

depression and anxiety. Let’s explore the intriguing link between antibiotics and mental as well as physical health, and learn how to safeguard your well-being.

ANTIBIOTICS IMPACT THE MICROBIOTA

Did you know that antibiotics cannot differentiate between harmful and beneficial bacteria? While they target infection-causing bacteria, they also disrupt the microbiota, the body’s diverse community of beneficial microbes. Even short-term use of broad-spectrum antibiotics can change the gut microbiota for weeks, and prolonged use may lead to lasting changes in microbial balance. This matters because research shows that the gut, brain, and microbiota communicate in a system that affects mood. While our brain can influence gut health (you’ve likely heard the saying “trust your

gut!”), gut microbes can also alter brain function. Microbial disruptions, such as those caused by antibiotics, can interfere with this system, leading to mood, cognition, and behavioral changes.

HOW MICROBIAL IMBALANCE IMPACTS MENTAL HEALTH

Gut microbial imbalance can harm mental health by compromising the gut barrier and reducing levels of key neurotransmitters like serotonin, GABA (gamma-aminobutyric acid), and dopamine, which are produced in the gut and regulate brain function and mood. Microbiota disruption can also reduce the production of shortchain fatty acids, such as butyrate, which help reduce inflammation and support neurotransmitter production. Moreover, changes in the vagus nerve’s function – an important communication pathway between the

gut and brain – can impact how the brain processes signals from the gut, leading to emotional and psychological changes.

EMERGING RESEARCH

Research into the effects of antibiotics on mental health continues to evolve. Paradoxically, some studies suggest antibiotics may have antidepressant effects. For instance, isoniazid, an antibiotic originally developed to treat tuberculosis, was first discovered to have antidepressant properties. Other antibiotics, such as minocycline and doxycycline, have shown similar effects.

However, antibiotic use early in life has been linked to an increased risk of mood and anxiety disorders as well as behavioral issues.

A 2015 study in The Journal of Clinical Psychiatry found that a single course of antibiotics was associated with a higher risk of depression and anxiety, with repeated exposure increasing this risk. Further research has shown that individuals who recently took antibiotics (i.e., within the previous three months) were more emotionally prone to sadness. Why the conflicting findings? Researchers suggest that factors such as the type of antibiotic, timing, and duration of use may influence the risk of mood concerns; and future studies are needed to gain further insights.

HOW TO PROTECT OURSELVES

While antibiotics are sometimes necessary, their potential adverse effects on the brain, gut, and microbiota can be minimized by following these five steps to support both gut health and mood balance:

AVOID GUT-DAMAGING FOODS that feed harmful pathogens, irritate the gut lining, and increase inflammation. These include sugars, artificial sweeteners, fried foods, processed meats, gluten, and dairy.

CONSUME GUT-NOURISHING FOODS to restore gut bacteria, strengthen the gut lining, and reduce inflammation. Examples include bone broth, fiber, avocados, prebiotic-rich foods (e.g., cabbage, apples, artichokes), and fermented foods (e.g., kefir, kimchi, miso).

INCLUDE HEALTHY FATS that are essential for reducing inflammation, supporting brain health, and maintaining a diverse gut microbiota. Choose omega-3 fatty acids from cold-water fish (e.g., salmon, sardine, mackerel) and plant-based sources (e.g., flax seeds, chia seeds, walnuts).

SUPPLEMENT WITH PROBIOTICS to rebalance gut bacteria during and after antibiotic use (always take them 2–3 hours apart from antibiotics). Look for probiotics containing a variety of strains, particularly from the Lactobacillus and Bifidobacterium genera, which are well-researched for gut health.

ADD COLLAGEN TO YOUR ROUTINE to provide amino acids that repair the gut lining and reduce inflammation. Choose bioactive hydrolyzed collagen peptides for improved absorption.

Take a responsible approach to antibiotic use and protect your microbiota to safeguard your mental and emotional health. By doing so, you’ll support the vital brain-gut-microbiome connection, helping to maintain balance and well-being.

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UNDERSTANDING the LINK BETWEEN PCOS THYROID HEALTH

BY JULIA SOLNIER, P h D

PCOS AND THYROID DISORDERS, in particular hypothyroidism (underactive thyroid), are widespread in women of reproductive age. Symptoms include irregular periods, fertility issues, weight gain, fatigue, and mood swings, which can overlap, making it hard to distinguish between two or more conditions. Both are driven by hormonal imbalances that affect reproductive, metabolic, and mental health. Having both conditions can worsen fertility issues and increase risks for heart disease and diabetes.

A Danish study found that women with PCOS are more likely to develop thyroid disease – highlighting an important but often overlooked connection.

WHAT IS PCOS?

Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects about 10–20% of women worldwide. Symptoms include irregular or missed periods (when off birth control), sometimes small cysts on the ovaries (seen on ultrasound), and high androgen (testosterone) levels (e.g., excess facial hair and acne). These may be accompanied by weight gain and scalp hair thinning, as well as mood swings and anxiety – often linked to blood sugar imbalances.

PCOS is closely linked to insulin resistance, raising the risk of type 2 diabetes and cardiovascular disease.

What causes PCOS is still unclear, but genetics and lifestyle factors play a role. Excess sugar, highly processed foods, and toxin exposure can disrupt the gut microbiome, leading to inflammation and hormonal dysfunction.

THE PCOS AND THYROID CONNECTION

The thyroid, a small butterfly-shaped gland in your throat, regulates many vital functions, including heartbeat, body temperature, metabolism, mood, and reproductive hormone production. When it’s underactive, a condition called hypothyroidism, it produces too few thyroid hormones, slowing down body functions. This can cause symptoms like fatigue/low energy, brain fog, cold sensitivity, dry skin, hair thinning, weight gain, irregular ovulation, low progesterone, and menstrual issues (e.g., heavy bleeding or irregular cycles), and symptoms of depression.

Hypothyroidism is the most common thyroid disorder in women with PCOS, often each worsening the other condition. Both disrupt hormones and menstrual cycles, impacting fertility. As well, in aggravating symptoms of PCOS, the combination of both can increase risks of insulin resistance, type 2 diabetes, high cholesterol, weight struggles, and even anxiety and depression. Because symptoms of both conditions overlap, it makes diagnosis more challenging.

Studies have found another connection between PCOS and hypothyroidism. Women with PCOS are more likely to develop Hashimoto’s disease, an autoimmune disorder where the body attacks the thyroid, marked by high thyroid antibodies, as well as thyroid-stimulating hormone (TSH) as the disease progresses. Hashimoto’s, in turn, can often lead to hypothyroidism.

LIMITATIONS OF THYROID HEALTH TESTING

TSH, produced by the pituitary gland (brain), signals the thyroid how much T4 (thyroxine) and T3 (triiodothyronine) to make. While commonly used as a primary marker to assess thyroid health, TSH alone doesn’t always give the full picture and should be tested alongside T4 and sometimes T3.

The standard TSH reference range is usually 0.4–4.0 mIU/L but is often considered too broad, potentially missing early signs of hypothyroidism.

Some experts recommend narrowing this range to 0.5–2.5 mIU/L, while others propose “age- and sex-specific” reference ranges (e.g., TSH upper limit may increase with age). Some people still experience fatigue, weight gain, or brain fog despite having “normal” TSH levels – a condition called functional hypothyroidism. This often requires advanced testing for free T3 and T4, and thyroid antibodies. Routine TSH testing alone may miss several issues, especially in autoimmune thyroid conditions like Hashimoto’s, where TSH can appear normal while T4 and T3 levels are low or ineffective.

SUPPLEMENTS FOR PCOS AND THYROID HEALTH

Inositol (myo- & D-chiro) and CoQ10 improve insulin sensitivity, hormone balance, and ovarian function.

Berberine improves metabolic health (insulin resistance and blood lipids) and gut health.

B vitamins (particularly folate and B12) reduce homocysteine levels (often seen elevated with metformin treatment in PCOS patients) and reduce symptoms of depression, anxiety, and stress.

Selenium supports T4 to T3 conversion, lowers thyroid antibodies, and supports ovarian health by reducing inflammation.

Zinc enhances thyroid function, lowers androgens (male hormones), and improves acne.

Vitamin D promotes fertility (low vitamin D is linked to thyroid dysfunction), menstrual health, and insulin sensitivity.

Omega-3s reduce inflammation and support heart and hormone health.

Ashwagandha and magnesium help manage stress, improve sleep, and balance hormones.

N-acetyl-L-cysteine (NAC) improves ovulation and insulin sensitivity and protects thyroid tissue health.

Probiotics are essential for gut health, hormone regulation, and thyroid function.

Iodine is critical for thyroid hormone production, but women with PCOS and hypothyroidism must balance intake carefully – too much or too little can disrupt thyroid function.

If you have PCOS, check your thyroid hormones (including autoantibodies) regularly. Catching issues early and making lifestyle shifts, such as exercise, a nutrient-dense diet, stress management, and quality sleep, are key to managing symptoms and protecting your long-term health. While supplements can provide support, they always work best as part of a holistic approach.

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THE HYGIENE DILEMMA: Risks of alcohol-based products on your microbiome Shattering Routines

BY JULIA SOLNIER, PhD

MILLIONS OF PEOPLE USE ALCOHOLBASED HAND SANITIZER OR MOUTHWASH DAILY TO PROTECT THEIR SKIN OR KEEP THEIR MOUTHS MINTY FRESH, BUT MANY AREN’T AWARE THAT THESE PRODUCTS COULD BE DOING MORE HARM THAN GOOD. While alcohol (e.g., ethanol) is a powerful ingredient in personal care products – killing germs, preserving freshness, dissolving active ingredients, and helping them penetrate deeper into the skin – there’s a downside to its frequent (over) use. Just like your gut, your skin is home to trillions of microbes – bacteria, viruses, and fungi – that support your immune system. Overusing alcohol can disrupt this delicate community, harming beneficial bacteria, drying out your skin (or mouth), and stripping away natural oils, making it more vulnerable to infections, allergies, and potentially other health issues. Studies show that disrupting the microbiome doesn’t just affect your skin – it can contribute to chronic health issues like asthma, arthritis, allergies, and even inflammatory bowel disease. Some experts suggest that overusing alcohol-based and harsh chemical-containing personal care products may worsen these rising health problems.

and Overcoming Habituation

• Alcohol raises the skin’s natural pH, disrupting the acid mantle (typically below 5), thus weakening its ability to fend off harmful intruders and support beneficial bacteria.

• Alcohol acts as a “penetration enhancer” by breaking down proteins in the skin’s outer layer (stratum corneum), stripping natural oils, and disrupting the microbiome. This can cause dryness, irritation, and conditions like contact dermatitis or eczema – weakening the skin barrier and allowing allergens or harmful/toxic substances to enter.

Alcohol-based mouthwashes

New research cautions against using alcohol-based mouthwashes regularly –a habit millions of people worldwide follow.

Alcohol-based hand sanitizers

During the COVID-19 pandemic, alcoholbased hand sanitizers became a go-to tool for killing germs like SARS-CoV-2. While crucial in hospital settings, frequent personal use can harm your skin’s natural defenses and may lead to other health problems.

• Just like alcohol consumption, alcohol-based mouthwashes disrupt the oral microbiome, reducing beneficial bacteria like Lactobacillales and Actinobacteria, while promoting harmful strains like Neisseria, which can produce carcinogenic acetaldehyde. This imbalance can impact cardiovascular health by decreasing nitrate-reducing bacteria (like Actinobacteria) that help regulate blood pressure.

• Mouthwashes containing 20% or more ethanol can damage oral cells and, over time, may raise the risk of oral cancer. While alcohol-based products effectively kill germs quickly, frequent use can disrupt your skin and oral microbiomes. Choose alcohol-free, gentler alternatives and reserve alcohol-based solutions for when they are truly necessary.

Have you noticed that things that initially leave you emotionally thrilled or visually gobsmacked tend to fade quickly? Familiarity with positive events breeds –well, maybe not contempt, but inevitably something less than the original excitement. As humans, we “habituate” to negative stimuli. At first, this might not seem bad, especially if you live underneath an airport flight path. But what if you want to remain aware of things that could affect your health or hearing, such as airplane noise? Or what if you would prefer to see a beautiful park or landscape with the amazement you initially felt on the first visit? In their book Look Again: The Power of Noticing What Was Always There, co-authors Cass Sunstein and Tali Sharot explore how seeing things with fresh eyes can benefit your life and health, and affect happiness and positive change. They argue that even seeing bad stuff afresh can be helpful because it can motivate us to battle against wrong things and work toward desirable improvements in our lives.

The trick, the authors suggest, is to honestly notice negative things early, rather than waiting until it’s too late to make a change. When it comes to fully appreciating the positive, focus on introducing variety in your life. Take a new route to work, engage in new activities, or try doing small, old, everyday tasks differently. This fresh perspective will spill over into areas that may feel mundane. You might even find that breaking free from your habituation habits sparks a wave of unexpected creativity.

myo-inositol and D-chiro-inositol formula

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“Over the past 10 years using WomenSense® products, I have seen improvements in energy levels, PMS, non-cystic acne, occasionally difficult periods, belly fat, sleep difficulties, hot flashes, and much, much more.” – Marita Schauch, ND

TOXIC TURF

BY RACHEL PARENT

THE SNOW FINALLY STARTS MELTING, AND SUDDENLY, THE LONG WINTER TRANSFORMS INTO SPRING. Amid the blooms and bright green grass, a single dandelion appears. Almost magically, your lawn is dotted with the bright yellow weeds that so many have learned to hate. Out of frustration and hoping for a magazine-worthy lawn, the automatic reaction may be to reach for a lawn treatment or weedkiller like Roundup®. But you may want to think again.

Roundup is one of the most widely used weedkillers. Monsanto created it in the ’70s for use in agriculture and landscaping. Its active ingredient, glyphosate, has been a major concern among environmentalists and health advocates for decades.

For years, Monsanto continuously dismissed health claims and marketed their product as “safe” and “non-toxic.” Exposure to glyphosate has been associated with DNA damage, elevated risk of cancer, reproductive problems, early-life neurodevelopment issues, an increased risk of neurodegenerative disease, and other serious health concerns.

In recent years, the consequences of glyphosate use have gained widespread attention following lawsuits against Monsanto/Bayer linking the chemical to cases of non-Hodgkin’s lymphoma. By October 2024, approximately 177,000 legal claims had been made against Monsanto/Bayer’s Roundup, and the company had paid more than $11 billion in settlements and court cases.

It’s a grim story of corporate profits superseding human health, and this story is far from over.

To protect its public image and regain trust, Bayer announced that starting in 2023, they’d remove

glyphosate-based Roundup from U.S. retail consumer stores. While glyphosate-based Roundup will still be used in farming, your local Home Depot or Lowe’s will offer alternative formulations for the average homeowner.

In 2024, Friends of the Earth, an international environmental organization, investigated the new Roundup formulations to determine whether they were safe for consumers.

So, what did they find?

On average, the new formulas are 45 times more chronically toxic to human health following long-term exposure and are far worse for the environment than the original formula.

The new Roundup formulas carry higher risks of harming bees, birds, fish, earthworms, and aquatic organisms. They replace glyphosate with a combination of four chemicals: diquat dibromide, fluazifop-P-butyl, triclopyr, and imazapic.

According to the Friends of the Earth report, “All four chemicals pose a greater risk of long-term and/or reproductive health problems than glyphosate, based on the EPA’s evaluation of safety studies. Diquat dibromide –present in all the new formulations –is 200 times more chronically toxic than glyphosate, classified as a highly hazardous pesticide, and is banned in the EU. Imazapic is also banned in the EU.”

It’s painful to imagine so many unsuspecting people reaching for what they assume is a harmless product to care for their lawn, only to put their family, pets, and the environment at risk. Children are running through the lawn barefoot, and pets are rolling in the grass, all while being exposed to more toxic compounds than ever before.

We would have hoped Bayer learned its lesson after hundreds of thousands of legal claims. Even though they’re being sued, criticized, and protested, many companies still prioritize profit over the harm they cause. And they will continue the same tactics, knowingly harming people and prioritizing earnings at all costs.

Unfortunately, the onus falls on us as consumers to protect ourselves. We need to look out for our neighbors, friends, and family, and help teach others not to use these toxic products.

So, don’t reach for Roundup when you see that first weed pop up this spring. Monocultures don’t exist in nature, so instead, let’s change our perspectives to embrace the beauty of biodiversity. Weeds like dandelions benefit our ecosystems, wildlife, and pollinators – all of which we depend on for everything, including food production. I would choose a vibrant, dandelion-dotted yard any day over a monotonous stretch of chemically treated grass that harms our health, soil, pollinators, and ecosystems.

RACHEL PARENT is an international speaker, journalist, and founder of Kids Right to Know (KRTK). KRTK is a not-for-profit organization dedicated to educating youth about healthy food, food transparency, regenerative agriculture, and the connection between food production, environmental issues, and human rights. Rachel runs the KRTK community garden program, where participants learn to grow food, reconnect with nature, protect pollinators, regenerate soil, and give back to the community.

Are Your FEET Killing You?

Well, probably not, but they might ruin your day, especially if they carry too much weight. The facts: Every pound on the scale adds six pounds of pressure to your feet. This means losing just 10 pounds reduces the pressure from walking, running, or any other activity by 60 pounds. That’s a significant difference. By losing weight, you’ll make it easier – not to mention enjoyable – to exercise, which can help you lose more weight or keep it off. You’ll also reduce your risk of developing type 2 diabetes and the foot nerve damage often associated with it. But that’s not all. If you break a bone in your toe, foot, or ankle, it will heal faster if you carry less weight. You’ll also experience fewer friction-caused issues like bunions, calluses, and corns, as well as a reduced risk of painful plantar fasciitis. And you’ll lower your chances of developing the big toe arthritis known as gout.

Carrying extra weight affects your walking stride, which in turn affects your balance and mobility. So, how do you start an exercise program that benefits your feet without making them hurt even more? Try starting with non-weightbearing exercises such as swimming, water aerobics, cycling, or seated strength training.

NEW REVOLUTIONARY PRE -ECLAMPSIA DETECTION Blood Test for

BY JENNIFER BRIX, ND

Pre-eclampsia is a serious pregnancy complication that affects both mothers and their babies, often emerging after the 20th week of pregnancy. Characterized by high blood pressure and damage to organs such as the kidneys, pre-eclampsia can lead to severe complications, including premature birth, organ failure, and even maternal or fetal death if left untreated.

The exact cause of pre-eclampsia remains unclear. It is believed to stem from abnormal blood vessel development in the placenta, leading to reduced blood flow to the baby and increasing the mother’s blood pressure.

Pre-eclampsia can be difficult to diagnose early because its symptoms – such as headaches, swelling, and vision changes –can often be mistaken for normal pregnancy-related changes, or there may be no symptoms at all. Traditionally, preeclampsia has been diagnosed through routine blood pressure checks and urine tests for protein. Early detection is critical, and this is where a new blood test shows promise.

The new pre-eclampsia blood test: How it works

This breakthrough blood test measures the ratio of two specific proteins in the blood –sFlt1 and PIGF – and can predict the onset of pre-eclampsia well before the symptoms appear. It can be used between 23 and

35 weeks of pregnancy, is highly accurate, and, unlike invasive procedures like amniocentesis, is non-invasive. It can be performed during a routine prenatal visit.

Recently published studies have found that measuring this ratio could predict pre-eclampsia with more than 90% accuracy, providing a powerful tool for early intervention.

What else can be done?

In addition to diagnostic workup, there are ways to support both the mother and the baby’s health in hopes of preventing pre-eclampsia. I always start with the basics: nutrition and activity. The importance of good nutrition – especially vegetables –during pregnancy can’t be stressed enough. Eating more vegetables pre-pregnancy and sticking to this habit has been shown to lower the risk of developing high blood pressure and pre-eclampsia.

I recommend that all my pregnant patients build and maintain a regular exercise routine during pregnancy, even those who did not exercise before pregnancy. One study showed that physical exercise interventions during pregnancy significantly reduced the risk of pregnancy-induced hypertension and pre-eclampsia by 39% and 41%, respectively. While the study did not identify the optimal length, intensity, or type of exercise, moderate walking alone effectively reduced blood pressure. So, for my pregnant patients who are at a high risk of hypertension in pregnancy, exercise is something I encourage even more strongly.

A few key supplements

Vitamin D. A recent study found that vitamin D can reduce the cytokine storm during a COVID-19 infection in pregnancy. This storm is highly inflammatory and

increases the risk of pre-eclampsia and high blood pressure. Regardless of vaccination or booster status, testing vitamin D levels in pre-conception and pregnancy is a priority for me, as is supplementing adequately to ensure adequate vitamin D stores, ideally between 100 and 150 nmol/L.

Calcium. Calcium supplementation may help reduce the risk of pre-eclampsia and help prevent preterm birth. A study published in The New England Journal of Medicine in 2024 found that a low dose of 500 mg of calcium daily is as effective as higher doses in reducing the likelihood of developing pre-eclampsia.

Folic Acid. Most pregnant women already take folic acid as part of their prenatal multivitamin to prevent neural tube defects. However, this vitamin’s benefits don’t stop there. A systematic review found that ensuring folic acid intake of 600–1000 mcg during pregnancy can lower the risk of pre-eclampsia.

Melatonin. This hormone is produced by the mother’s pineal gland and passes through the placenta to the baby, in addition to being produced by cells in the placenta itself. As a potent antioxidant, it may reduce the severity of pregnancy conditions where oxidative stress plays a role, including pre-eclampsia. While research is still in its early stages, it may be worth asking your health care practitioner about melatonin as a complementary supplement to those already mentioned.

From the new pre-eclampsia blood test to effective preventative strategies, there is hope that pre-eclampsia will no longer be a mystery that emerges too late in pregnancy but rather a condition that can be effectively managed with timely interventions.

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POUND POUND: The Truth About FAT vs. MUSCLE for

BY MARITA SCHAUCH, ND

ARE YOU GETTING YOUR LIFTS IN? THE GYM ISN’T JUST FOR BODYBUILDERS OR YOUNG PEOPLE WANTING TO LOOK GOOD AT THE BEACH. WEIGHT-BEARING EXERCISES HAVE BECOME MORE CRITICAL AS WE AGE. As we get older, we lose muscle mass–about 3–8% per decade after age 30. If we don’t actively work to maintain our muscles, we lose them. For many seniors, this can mean that, even though they have a healthy weight on the scale, their body composition can contain higher levels of fat, leading to further health complications. Muscle loss can also result in decreased energy, stamina, and greater frailty in old age.

A POUND IS NOT A POUND

While technically, a pound is still a pound, a pound of muscle and fat are vastly different in terms of body composition.

Muscle is metabolically active. It burns more calories at rest than fat does. This means that even when binge-watching your favorite show, your muscles still work hard for you.

Fat is a passive energy reserve. While essential for energy storage and hormone production, excess fat can lead to various health issues.

If you’ve ever tried strength training, you might have been frustrated to see the number on the scale not moving or even getting higher. I was surprised at first to see that my hard work at the gym three days a week in 2024 had actually increased my weight. But the reality is that muscle is much denser than fat and takes up less space. This means gaining muscle can give you a leaner appearance and provide many healthy living benefits.

BENEFITS OF STRENGTH TRAINING AS WE AGE

Boosts metabolism and helps regulate blood sugar. Muscle mass revs up your metabolism, making it easier to maintain a healthy weight and manage blood sugar levels. This is especially important as we become more insulin-sensitive with age. Studies have shown a 30% increase in the risk of type 2 diabetes amongst women who did not strength train compared to those who did. This is because of the body’s natural process of taking sugars in the blood and sending them to the muscle cells.

When we increase muscle cells, we decrease the amount of sugar in the blood. Increased muscle mass is also linked with better insulin sensitivity.

Supports joint health. Strong muscles act like shock absorbers, reducing strain on joints and lowering the risk of arthritis or joint pain.

Gives leaner appearance.

Building muscle can lead to a leaner, more toned body. Many women are afraid to incorporate strength training because they think it will make their bodies look bulky, but it can actually have an even bigger impact on achieving a trim appearance than cardio alone.

Decreases risk of injury and falls. Strength training improves range of motion and reinforces strength around joints, which can reduce the risk of injury and falls. This improves support and overall balance.

Improves bone strength. The short-term stress that weightlifting exercises place on the bones sends a signal to the cells to increase bone strength, which is especially beneficial in old age.

Enhances daily functionality. From climbing stairs to picking up groceries, maintaining muscle helps us stay independent longer and maintain a high quality of life.

Promotes better mental health. Resistance training has been shown to reduce symptoms of depression and anxiety, boosting both mood and confidence.

HOW TO GET STARTED

WORK THOSE MUSCLES. Incorporate weightlifting, or bodyweight or resistance exercises 2–3 times per week.

GET YOUR PROTEIN. Aim for protein at every meal to support muscle repair and growth. High-quality, grass-fed whey or plant-based protein powder can help boost your protein intake and complement your food-based proteins.

GET OUT AND WALK. Regular movement, even light walking, helps keep muscles engaged.

CONSIDER CREATINE. Creatine supplies energy to your muscles, which helps support endurance and better recovery during strength training. It may also promote brain health. Consult your health care practitioner to ensure this supplement is right for you.

DON’T OVERDO IT. Muscles grow during recovery, so leave time for rest.

SEEK GUIDANCE. A trainer or health care professional can help tailor a program to your needs.

DON’T LET THE SCALE DISCOURAGE YOU. Focus on how your body feels and functions and how your clothes fit, rather than obsessing over the number on the scale. Happy training!

thought I’d end up there, but I moved for love.

During the pandemic, the garden became both my grocery store and my refuge, grounding me when the world felt like it had come undone. After a spring, summer, and fall of daily feasting, its abundance would spill over into winter. As morning frosts kissed the land, my pantry shelves filled up with jars of colorful, dry beans for soups, the freezer was crammed with strawberries, carrots hibernated under layers of straw, and a year’s worth of sauerkraut jars and garlic braids adorned my kitchen. That jungle of gift-giving plants brought joy and flavors that made me feel like the luckiest person in the world.

Recently, my life circumstances changed, and I had to say a tearful goodbye to my garden. Now that I spend more time in grocery stores, I’m shocked by the high prices of fruits and vegetables, excessive plastic packaging, and the long distances food travels. Eating well is a privilege many cannot afford.

Planet,OUR Food

BY AUBE GIROUX

OUR

but you don’t care if it applies to everyone, what you actually love is privilege.” While we all grapple with the exorbitant prices of food, corporate profits are at record highs. From 2020 to 2021, food and agriculture billionaires made billion, and inflation resulted new food billionaires. Meanwhile, migrant workers – the invisible backbone of our food system – are underpaid, often working in unjust conditions. And while we pay higher prices so billionaires can line their pockets, corporations continue to pollute our soil, air, and water with microplastics, forever chemicals (PFAS), glyphosate, and heavy metals. Food comes from the earth, so it goes without saying that a polluted earth leads to polluted food and polluted bodies. Scientists are now finding microplastics and PFAS in just about every organ of our bodies. Fighting for a better food system inevitably means fighting for a healthier planet.

food? It’s clear that we need to shift the power and profits away from corporations and back into the hands of people.

With collective advocacy actions, we can join forces with others to make sure our governments are properly regulating big corporations so that they don’t get a free pass to pollute our planet and our food, engage in price gouging, and avoid paying their fair share of taxes. The great Anthony Bourdain once said, “food is politics,” and as such, protecting our food system also requires political engagement, for people who can stomach it.

Recently, I came upon a quote that struck me to my core:

“If you think you love ‘freedom’

As I search for a new piece of land to plant my roots and grow my food, I’m dreaming of the joy of sinking my teeth into a juicy strawberry still warm from the sun, of the smell of moist dark soil in the springtime, and the pride of sharing a meal that I grew in my own backyard. Knowing that access to land is a privilege that many do not have, I’m also trying to zoom out to see the bigger picture and I ask myself: how do we place people over profits and ensure that everyone has access to good, healthy

We all have the power to create change, but we must work together to target the true root of our problems.

Our everyday individual actions can also create important changes, such as buying from local farmers and small businesses instead of big chain grocers. By doing so, we support our local economies, build community, and foster connections with the people who grow our food. By transforming our lawns into living landscapes, or joining a community garden, we can create our very own “grocery stores” right in our neighborhoods, making our families and communities more food secure and even improving our mental health because of the increased connection to nature and the profound pleasure that growing and sharing food brings about.

We each have the power to bring something to the table that can strengthen our communities and help create a food system rooted in justice, affordability, and sustainability.

Aube Giroux is a James Beard award-winning filmmaker, an avid gardener, and a video producer with the climate justice organization 350.org. She loves homegrown asparagus and fresh-baked bread. You can find her on Instagram at @kitchenvignettes

The World’s MOST ADVANCED QUERCETIN

Quercetin is poorly absorbed – why?

Because the molecular composition of quercetin affects its ability to enter the bloodstream, then your cells.

This may sound complicated, however, after two years of development and human clinical studies in Canada, Quercetin LipoMicel Matrix was developed.

LipoMicel is the ideal carrier to deliver quercetin to your cells. Study after study shows up to 10 times higher absorption.

Compared to other quercetin products, only Quercetin LipoMicel has shown to provide the highest absorption of quercetin in clinical trials conducted in Canada.

One Quercetin LipoMicel Matrix softgel is equivalent to 2500 mg of standard quercetin.

** Up to 10x better absorption – can vary depending on individuals

Rest, restore, repeat

A guide to melatonin-free sleep solutions

BY KATE RHÉAUME, ND

Busy lives and fluctuating hormones can disrupt the body’s natural rhythms, leaving you tossing and turning at bedtime. While melatonin supplements are a game changer for some, they may cause unwanted side effects like headaches, grogginess, or vivid dreams for others. Fortunately, there are natural alternatives that can improve sleep quality and help regulate your sleep cycles, including the essential stages of light, deep, and rapid eye movement (REM) sleep.

Understanding sleep cycles

Sleep occurs in 90–120-minute cycles, progressing through different stages. Light sleep is the entry point when your body starts to relax. Deep sleep, which predominates early at night, is critical for clearing the brain of daily waste products. REM, or dream sleep, which prevails in the hours just before your alarm clock goes off, supports emotional well-being and memory consolidation.

Beyond melatonin, many natural ingredients work to support different sleep stages and help calm the mind for smoother transitions between cycles.

GABA: Quiet the mind

Gamma-aminobutyric acid (GABA) is a neurotransmitter that calms brain activity and helps you enter the light sleep stage, which leads to deeper, restorative sleep. Low GABA levels are linked to insomnia, anxiety, and difficulty staying asleep.

GABA supplements, often paired with magnesium or L-theanine, can help regulate your sleep cycle by calming the nervous system.

MAGNESIUM:

The

sleep mineral

Magnesium plays a critical role in numerous biological processes, including regulating sleep cycles. It relaxes muscles, calms the nervous system, and supports the production of GABA, a neurotransmitter that promotes deep sleep.

Studies show that magnesium supplements can improve sleep efficiency, particularly in people struggling with insomnia. Magnesium bisglycinate or citrate are easy-to-absorb forms, and foods like spinach, almonds, and pumpkin seeds are natural sources. Women should aim for 360 mg of magnesium daily.

L-THEANINE:

Calm in a capsule

L-theanine, an amino acid found in green tea, increases alpha brainwaves, is associated with relaxation, and helps regulate stress hormones like cortisol. These calming effects help quiet the mind, facilitating a smoother transition into restorative sleep.

Although daytime use doesn’t cause drowsiness, a 100–200 mg dose before bed can reduce mental stress and improve overall sleep quality.

PASSIONFLOWER: A floral sedative

Passionflower has long been used to reduce anxiety and promote relaxation. It encourages smoother transitions into deep sleep stages and has also been shown to reduce sleep latency – the time it takes to fall asleep.

Sip a warm cup of passionflower tea before bed, or try it in capsule form.

LINDEN: Nature’s stress reliever

Linden, derived from the flowers of the Tilia cordata tree, is known for its gentle calming effects. Traditionally used to alleviate tension and stress-induced sleeplessness, it can help you prepare for a night of uninterrupted sleep by reducing restlessness and anxiety.

Linden tea is a soothing bedtime ritual that aligns well with the body’s natural sleep patterns.

SKULLCAP: The anxiety soother

Skullcap, a calming herb, enhances the production of neurotransmitters like serotonin. It helps quiet an overactive mind, making it easier to progress through the critical REM sleep stage, where dreaming and memory consolidation occur.

Available in tinctures or capsules, skullcap works well when taken an hour before bed.

CALIFORNIA POPPY: The gentle sleep aid

California poppy, a milder cousin of the opium poppy, offers sedative properties without the risks. It has traditionally been used by the native populations in rural California for its subtle pain-relieving and calming effects.

This herb works well for light sleepers in combination with herbs like skullcap and passionflower for enhanced benefits.

6-MBOA: A cutting-edge sleep aid

New to the slumber party is 6-MBOA, also known as Maizinol®. This natural compound from young corn leaves mimics the benefits of melatonin by binding to melatonin receptors. It increases time spent in deep sleep and smooths the transition between sleep stages.

With minimal side effects, Maizinol is a promising option for improving sleep and mood.

Rest, naturally

Melatonin works wonders for some people, but if it’s not right for you, these natural sleep alternatives can help you wake up refreshed and ready to take on the day.

THE PRODUCE PRESCRIPTION REVOLUTION

What if a doctor sent you home with a prescription for buying and eating healthy produce instead of the typical pharmaceutical script? Scientists ran the experiment, and a peer-reviewed study published in the Journal of the American Heart Association last year reported two significant results.

THE FIRST RESULT. Adults at risk of heart disease who received a produce prescription for an average of six months increased their consumption of fruits and vegetables, which is a good outcome. But there’s more. They also reduced their blood pressure, body mass index (BMI), and blood sugar levels.

THE SECOND AND MORE SURPRISING RESULT. Produce prescription programs also decreased food insecurity and improved selfreported health status. Here’s how: Study participants were given a median of $63 per month to buy produce at stores and farmers’ markets. Researchers believe that the impact of the prescription of produce on food insecurity comes from cash. “We know that food insecurity impacts health through several important pathways, including overall dietary quality,” explained researcher Kurt Hager, PhD, MS, “... but also through stress and anxiety, mental health, and [the] tradeoffs between paying for food and other basic needs such as housing costs, utilities, and medications.” Participants in the produce prescription program experienced a remarkable improvement in their overall well-being as they gained access to healthier food options. By incorporating nutritious fruits and vegetables into their diets, they began to self-report a notable enhancement in their physical and mental health. This positive shift elevated their mood and fostered greater vitality and energy in their daily lives.

The study clearly reveals that we should prioritize shopping in the produce aisle. So the next time you’re at the grocery store, take a moment to explore the abundant offerings in the produce section – your body and mind will thank you!

Redefining beauty is accomplished from the inside out

Think COLLAGEN – our experts do!

“As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I have my eye on. Why collagen? Unfortunately, as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it.

What some critics say are concerns: Admittedly, collagen has been a hot topic and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements

promote healthier looking skin and decrease visible signs of aging, without any adverse side effects. Another concern that has been shared is that there may be a risk of contaminants and heavy metals in collagen. Although there is merit to this, the truth is that not all collagen supplements are created equally. When choosing a collagen supplement that is bovine-sourced (cattle), it’s best to look for a product that is pasture-raised, grass-fed, and steroidal-, hormone-, and antibiotic-free. When choosing a marine-based collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”

NATASHA PAROUTIS, Nutritionist

Why Total Body Collagen™? Revitalize, restore, and support your skin from within. Support your muscles, joints, and ligaments.

“Regularly add collagen to your diet.” Why?

– JULIE REIL, MD and Beauty Expert

“When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen. I take it with a vitamin C supplement in the morning for my hair, skin, nails, and bones, and it couldn’t be easier. With Total Body Collagen, my hair is thicker and healthier and I lose less hair in the shower and in my brush. Fine lines and wrinkles on my face are getting better as I age and my skin looks and feels more hydrated. My nails are stronger with fewer ridges and grow much faster. As an added bonus, Total Body Collagen supports my bone matrix for healthy teeth and bone density.”

Is collagen good for men? Absolutely. Does it help reduce the signs of aging? Yes, collagen hydrates our skin, reducing wrinkles and giving us that plump youthful glow and healthy hair.

FOR YOUR HORMONES EAT Cycle Syncing –

BY KARLENE KARST, BS c NUTRITION

Asa nutritionist and mom of three in my late 40s, I have noticed a growing trend among women seeking to understand holistic approaches to health and wellness, especially in addressing hormonal imbalances and menstrual challenges. Women want to understand their bodies better and feel empowered to take charge of their health to truly feel good. The concept of cycle syncing is exciting, as many women have become disillusioned with conventional solutions.

Growing up, I remember thinking that we were just supposed to feel off during our menstrual cycle, like it was “normal,” and there was nothing we could do about it. However, I have always been a long-time wellness advocate for looking deeper and understanding the “why” and “what” can be done. Knowledge is power, and I firmly believe that our bodies have an innate ability to heal themselves when provided with the right environment. After all, no one knows your body better than you do.

Women are becoming increasingly aware of the significant impact hormones have on energy, mood, and overall well-being. This growing awareness has led to a demand for strategies that optimize these natural cycles. Cycle syncing is a nutrition and lifestyle approach that aligns food, exercise, and self-care practices with the four phases of your menstrual cycle. Each phase is characterized by unique hormonal shifts influencing energy levels, metabolism, and nutrient needs.

NUTRITIONAL STRATEGIES FOR THE MENSTRUAL PHASE

The menstrual phase is the first phase of the menstrual cycle, lasting 3–7 days on average. It begins when hormone levels, particularly estrogen and progesterone, drop, signaling the shedding of the uterine lining. This hormonal shift can lead to common symptoms like bloating, fatigue, mood fluctuations, and menstrual cramps.

helps relax muscles and reduce cramping.

Turmeric and ginger: These spices are natural anti-inflammatories that can be added to teas or meals.

Berries (blueberries, strawberries): Packed with antioxidants to combat oxidative stress.

LEVELS

Blood loss during menstruation can lead to a temporary dip in iron levels, contributing to fatigue and low energy. Replenish iron with

Grass-fed red meat or poultry: For heme iron, which is easily absorbed.

Legumes (lentils, chickpeas) and For plant-based iron sources, which should be paired

HYDRATE AND SUPPORT DETOXIFICATION

Adequate hydration can alleviate bloating and help the body flush out excess hormones.

Herbal teas: peppermint can soothe cramps and calm the digestive system.

are they iron-rich, but they also support blood flow and oxygenation.

BLOOD SUGAR

Fluctuating hormones can impact blood sugar levels, potentially exacerbating mood swings and fatigue. Stabilize your energy with:

Complex carbohydrates (quinoa, sweet potatoes): These provide sustained energy and help manage sugar cravings.

Healthy fats (avocado, nuts, seeds): These support hormone production and help keep you feeling fuller longer.

Protein-rich snacks (Greek yogurt, hard-boiled eggs): These curb hunger and maintain stable energy levels.

Coconut water: electrolytes to combat dehydration.

Water-rich foods (cucumbers, watermelon): These support hydration and are easy on the stomach.

EMBRACE WARM, NOURISHING FOODS

During the menstrual phase, the body often craves warmth and comfort. From a holistic perspective, warming foods can support digestion and ease discomfort.

Soups and stews: Bone-broth-based soups are nutrient-dense and easy to digest.

Oatmeal: A comforting breakfast that can be customized with iron-rich seeds like chia or flax.

Spices: Add cinnamon and nutmeg to enhance flavor and promote circulation.

LIFESTYLE TIPS TO COMPLEMENT NUTRITION

Other lifestyle strategies, such as extra rest, stress management, gentle movement, and warm compresses, can complement the nutritional approach. By fully embracing the concept of cycle syncing, you empower yourself to honor and align with your body’s natural rhythm, creating a harmonious balance that nurtures your physical and emotional health. This holistic mindset encourages you to tune in to your body’s needs, fostering a deeper connection and promoting overall vitality.

LISTEN UP: When Your Gut Sends Alarms

BY STEPHANIE RUBINO, ND

DIGESTIVE ISSUES CAN AFFECT

ANYONE, and it’s not always easy to tell if they’re temporary or something more serious. Recognizing key warning signs and symptoms can help you catch problems early. Watch for these critical cues:

Nausea Vomiting

Loss of appetite

Difficulty swallowing Heartburn Bloating

Abdominal pain

Diarrhea Constipation

Blood in stool

Gastrointestinal bleeding

Unexplained weight loss

Anemia

If these issues persist, consult your health care practitioner for guidance. During this time, clinically supported botanicals such as amla, deglycyrrhizinated licorice (DGL), and slippery elm may offer soothing relief.

■ AMLA (Indian gooseberry) has been cherished for centuries to support digestion. Rich in fiber and antioxidants like vitamin C, amla can help relieve heartburn, indigestion, and constipation. One study showed that individuals with gastroesophageal reflux disease (GERD) who took 500 mg of amla extract twice daily for four weeks experienced a significant reduction in heartburn and regurgitation.

■ DGL is a type of licorice in which glycyrrhizin, the compound linked to side effects such as high blood pressure, has been removed. DGL supports the digestive tract by improving blood flow to damaged mucosa, enhancing mucus production, and extending the lifespan of intestinal cells. In one study, patients with chronic gut inflammation caused by a Helicobacter pylori infection consumed fermented milk with DGL and probiotics. This treatment improved symptoms such as indigestion, reflux, diarrhea, constipation, and abdominal pain.

■ SLIPPERY ELM contains mucilage, a gel-like substance that protects the digestive tract. It also has antioxidant tannins that reduce oxidative stress and inflammation in the stomach. In a 16-week study, a slippery elm combination formula reduced the frequency and severity of symptoms such as indigestion, nausea, and heartburn while also improving energy levels, mood, and sleep.

you truly deserve. Remember, it’s better to be safe and proactive than to wait for things to escalate.

TIPS: THOROUGHLY CHEWING FOOD stimulates the stomach to produce hydrochloric acid and digestive enzymes, aiding digestion and the body’s absorption of nutrients.

DIY TEST: ARE YOU CURIOUS ABOUT YOUR STOMACH ACID LEVELS?

The Cleveland Clinic suggests a simple baking soda test that can be performed at home. The idea is that baking soda reacts with stomach acid to produce carbon dioxide. Here’s how to try it:

1. Mix ¼ teaspoon of baking soda with 4 oz of cold water.

2. Drink the mixture on an empty stomach, preferably first thing in the morning.

3. Note how long it takes for you to burp.

Trust your instincts – if something doesn’t feel right, don’t hesitate to seek help. Your intuition is a powerful guide, and it’s essential to prioritize your health. Always advocate for yourself and ensure you receive the care and attention

If it takes you longer than 3–5 minutes to burp, it might indicate low stomach acid levels.

THE REAL DEAL WITH XylitolFACT vs. FICTION

BY KATE RHÉAUME, ND

Everyone enjoys a sweet treat now and then. But what if you’re counting calories or carbs and don’t want that sugar fix to derail your efforts? Enter alternative sweeteners. Savvy sweet tooths have long nixed the popular artificial options in the ’80s and ’90s, such as aspartame and saccharin. Instead, the popularity of natural sweeteners like stevia, monk fruit extract, and sugar alcohols (sorbitol, mannitol, etc.) has risen to fill the gap. That is, until a new study threw shade on the latter’s safety.

If you’ve recently heard that xylitol may be harmful to you, you’ll want to know the whole story before you toss out your naturally sugar-free gum or low-carb cookies. A widely publicized study that concluded the popular sugar substitute was unsafe didn’t actually measure participants’ intake of the sweetener.

widely used sweetener. The major caveat that most consumers didn’t hear about is that researchers used fasting plasma samples, participants hadn’t eaten for at least 12 hours before being tested. The study authors admit in their paper that xylitol from food clears the body in 4–6 hours. This means any xylitol in the test samples came from the subjects’ own production, not their diet. As odd as it sounds, the human body naturally produces xylitol. Most of us make 5–15 g per day. It also occurs in foods such as plums, strawberries, and cauliflower.

Published last year in the European Heart Journal, the study measured blood levels of xylitol and tracked the risk of major cardiovascular events over three years. The research linked higher xylitol levels with an increased risk of blood clots and strokes, prompting serious concern about the safety of the

The paper concluded that people with higher levels of xylitol are at greater risk of cardiovascular events, but the study did not measure the participants’ intake of xylitol from food. Critics point out that this tells us little to nothing about the safety of xylitol-sweetened treats. There are likely other factors that make some people produce more xylitol and be prone to strokes, such as diabetes or liver disease. The xylitol study resembles a 2023 paper by the same researchers on a different sweetener, erythritol, with similar methods and shortcomings.

but the amount of xylitol used to produce this effect was many times higher than what is normally present in food. If taken in large amounts, these sweeteners are known to cause loose stools, making their use basically self-limiting. Countless online testimonies of unsuspecting people eating entire bags of sugarfree gummy bears and suffering the consequences drive home this point.

The U.S. FDA has given both erythritol and xylitol the same status: Generally Recognized as Safe (GRAS). Health Canada and the stringent European Food Safety Authority (EFSA) also allow them as sweeteners, and their use dates back 60 years.

Given the wide usage of xylitol, it is important to understand its safety in the amounts typically consumed in food. This alarming study doesn’t add to that knowledge, nor should it be used to justify avoiding xylitol. You can go back to enjoying those gummy bears in moderation.

Wonderful Whole Earth & Sea®

Multivitamins & Minerals

Our organic, regenerative farms provide the raw whole food plants, vegetables, fruits, and herbs that we use in our multivitamins. Whole raw food preserves key vitamins and minerals, and enhances absorption.

Our Men’s and Women’s multivitamins were carefully formulated to address the different nutritional needs of men and women.

V E R I F

CLEAN

The ISURA seal is your assurance that the product is independently verified as clean and safe, and has been tested for over 800 possible contaminants. ISURA’s rigorous testing includes hundreds of quality procedures using state-of-the-art technology. It provides you with the confidence that the product is ISURA verified clean, one of the highest testing standards in the world.

Whole Earth & Sea Men’s and Women’s multivitamins were made with plants grown on our ABOV certified, regenerative organic farms.

Verified Agriculture Beyond Organic Verification

NEW Vegetarian Capsules

NEW Vegetarian Capsules

ELEV TE

Your Health with PEA

Have you discovered PEA yet? If not, now is the perfect time to explore this fascinating compound and its powerful potential to support your health. Although first discovered in the 1950s, our understanding of PEA’s therapeutic benefits has gained significant momentum over the past 30 years. Let’s dive into how PEA can take your health to the next level.

PEA: A NATURAL COMPOUND FOR HEALTH

PEA, or palmitoylethanolamide, is a fatty-acid-like compound produced naturally in the body and found in foods such as egg yolk, soybeans, and peanuts. Considered part of the “extended” endocannabinoid system (ECS), PEA indirectly interacts with cannabinoid receptors and other key pathways. The ECS is an essential cell-signaling system that regulates mood, pain, inflammation, sleep, cardiovascular health, immunity, and memory, with PEA supporting its function.

Disruptions of the ECS can lead to various health concerns, including chronic pain and inflammation, mood disorders, sleep disturbances, cognitive decline, impaired immunity, and digestive disorders. Restoring ECS balance is crucial for overall health, and strategies for achieving this may involve regular physical activity, stress management, proper sleep, and supplements such as omega-3 fatty acids. PEA supplementation may also help correct ECS imbalances and support our health.

PEA FOR PAIN AND INFLAMMATION

BY STEPHANIE RUBINO, ND

PEA is produced in all tissues as a protective response to injury, inflammation, and pain. However, chronic pain and inflammation can lower PEA levels.

Supplementing with PEA may help restore its anti-inflammatory and painrelieving effects as it interacts with

different receptors, inhibits mast cells, and lowers inflammatory markers.

In one trial, participants with pain related to various causes lasting more than six months took 600 mg of PEA twice daily for three weeks, followed by once daily for four weeks. Pain intensity, measured on a numeric rating scale, decreased from 6.4 at baseline to 2.5 by the end of the study. PEA reduced pain, whether used alone or with other medications and caused no adverse effects. Extensive research highlights PEA’s potential in managing chronic pain associated with conditions such as TMJ dysfunction, sciatica, carpal tunnel syndrome, arthritis, and migraines.

PEA FOR ALLERGIES

Because of its ability to modulate the immune system, reduce inflammation, and alleviate oxidative stress, PEA shows promise in managing allergies. It helps ease symptoms by blocking the release of proinflammatory compounds from cells, such as histamine from mast cells.

A multinational, multicenter study on atopic eczema showed that a PEA-containing cream significantly reduced redness, itching, dryness, and skin picking while improving sleep quality. Additional research has shown that PEA can alleviate symptoms of allergic rhinitis.

PEA FOR BRAIN HEALTH

PEA plays a distinctive role in supporting brain health and may offer protection against neurodegenerative diseases. Specifically, it is neuroprotective and helps counteract neuroinflammation, a key factor in conditions like Alzheimer’s disease and Parkinson’s disease. Although long-term studies are still needed, initial research suggests that PEA may improve neurobehavioral functions such

as memory and learning, act as a potential disease-modifying agent in the early stages of neurocognitive disorders, and promote neurogenesis.

In young, healthy adults, PEA improved brain-derived neurotrophic factor levels and memory, showing its promise for improving cognitive health.

PEA FOR DIGESTIVE HEALTH

Regarding digestive health, PEA has been shown to reduce pain associated with irritable bowel syndrome (IBS) and alleviate inflammation linked to inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. Beyond PEA’s pain-relieving and anti-inflammatory effects, it also supports gut health by reducing intestinal motility, modulating the gut microbiota, and decreasing intestinal permeability.

Incorporate PEA into your routine

The body may not produce enough PEA to achieve a therapeutic effect, making supplementation essential. PEA dosages typically range from 400 to 1200 mg daily, with clinical studies often starting with a higher dose followed by a lower maintenance dose. It may take a few weeks to up to three months to experience the full benefits. PEA has an excellent safety profile and can be used safely alone or alongside other medications. When selecting a PEA supplement, choose a micronized form for better solubility and absorption. PEA also shows promise for supporting viral and bacterial infections, healthy aging, exercise recovery, menstrual cramps, and pain-related sleep disruptions. With its diverse therapeutic potential, PEA can elevate your health in many impactful ways.

DECLINES IN WILDLIFE Forecast a

Troubling Future

How much would you think wildlife populations worldwide have declined in the past 50 years? Is it 25% or 40%? No, it is actually much worse. The average size of global wildlife populations has declined by 73% in just the half-century from 1970 to 2020.

The steepest drops are reported in Latin America and the Caribbean (a horrifying 95%), Africa (76%), and Asia-Pacific (60%). North America (39%) and Europe-Central Asia (35%) complete the list. The World Wildlife Foundation® (WWF®) warns that parts of our planet are approaching “dangerous tipping points” as a result of climate change, habitat loss or degradation, overharvesting, invasive species, and disease. WWF Chief Scientist Rebecca Shaw states, “Sharp declines in wildlife populations are a clear and urgent warning. These steep drops signal that nature is unraveling and becoming less resilient. When this happens in too many places around the globe, it threatens the very air we breathe, the water we drink, and the food we eat.” WWF U.S. President and CEO Carter Roberts adds that the data gathered within the Living Planet Report is “a wake-up call that we need to get going, and fast.”

THE LIFE-SAVING IMPACT OF KNOWING YOUR B ood Type

BY JENNIFER BRIX, ND

Stroke is a complex condition impacted by genetics, lifestyle, and underlying health conditions. More recently, blood type has been added to this list, and it’s suggested that certain blood types may increase our susceptibility to this potentially life-altering and deadly medical emergency.

Blood type is determined by the presence or absence of specific antigens on the surface of red blood cells. These antigens, A and B, dictate whether a person has type A, B, AB, or O blood. Researchers have long speculated that blood type may affect stroke risk because it influences clotting, blood flow, inflammation, endothelial function, and overall vascular health.

To compound matters, stroke cases are rising at a faster rate in youngerto-middle-aged adults – and it’s happening globally. Hailey Bieber recently shared that she had a mini-stroke at the young age of 25. Could it be the blood type that is contributing to this?

WHAT YOUR BLOOD TYPE SAYS

Blood type A. Several studies found that people with blood type A have a higher risk of developing ischemic (clotting) stroke compared to those with other blood types. More recently, it was discovered that people with a specific variant of blood type A were more likely to have a stroke before age 60.

Blood type B and AB. These blood types are associated with an increased risk of both ischemic and hemorrhagic (bleeding) strokes. However, this risk is still lower than for blood type A. Additionally, individuals with blood type AB have been shown to be more susceptible to cognitive impairment, which is linked to a higher risk of stroke.

Blood type O. Also known as universal donors, people with

blood type O appear to have better blood flow and a lesser tendency for clot formation. A 2016 study found that people with blood type O had a significantly lower risk of stroke compared to all other blood types. While blood type is undoubtedly a factor influencing stroke, it is important to recognize that it alone cannot predict stroke risk with certainty. Here is a summary of things to consider implementing, especially if you have a family history of stroke.

Control blood pressure and blood sugar. High blood pressure is the leading modifiable risk factor for stroke, while high blood sugar damages blood vessels, leading to poor circulation. Managing both is one of the most critical steps in reducing stroke risk.

Quit the habit. Smoking is the second leading risk factor for stroke as it damages blood vessels, increases blood pressure, and promotes clot formation.

Drink tea. Greater tea consumption may help reduce the rate of stroke in both men and women. Additionally, stroke survivors who drank seven or more cups of green tea daily lowered their risks of multiple causes of death by 62%.

Do cardio for your cardio. Regular physical activity is vital for stroke prevention because it helps control blood pressure, manage weight, improve circulation, and reduce stress.

Watch your medications.

Blood thinners can make a bleeding stroke more likely, while estrogen-containing drugs, from birth control to hormone replacement, can increase your odds of a clotting stroke.

SUPPLEMENTS FOR PREVENTION

Folic acid may significantly reduce stroke risk by 10%, likely by reducing homocysteine levels, while vitamins C and D positively influence blood pressure and inflammation.

Omega-3 fatty acids may reduce the risk of stroke by improving blood vessel health, reducing inflammation and lowering blood pressure and cholesterol levels.

Magnesium helps regulate blood pressure, and low levels of

magnesium have been associated with an increased risk of stroke.

Phytonutrients found in turmeric, garlic, and Gingko biloba may help reduce inflammation, improve blood circulation, and reduce blood viscosity and blood pressure, all of which may reduce the risk of stroke.

Know your blood type and work with a qualified health care practitioner.

What we know is that people with blood type A have the highest stroke risk, followed by B and AB, while blood type O may offer some protective benefits. However, blood type is only one piece of the puzzle. Working with your health care practitioner to manage other stroke risks, such as weight, diet, stress, and sleep, can help provide the best defense against stroke.

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SUPER-CLEAN EUROPEAN FORMULAS

We keep out 1,600+ harmful ingredients banned in Europe.

Your skin comes under daily assault from many pollutants and toxins. It’s time for some self-care. Koope makes skin care effective while being simple and easy, so you can do more with less!

Founded on simplicity

In her 30s, esthetician Nadia Badowski suffered a severe reaction to a luxury skincare brand. She was treated for chronic urticaria (hives) on her face for nearly a year, then set out on a mission to create a skincare brand that was effective, easy to understand, and doesn’t include common sensitizers (allergens) and ingredients that may be

toxic for your skin and health. She created Koope from the belief that skin care shouldn’t be complicated to be effective.

As a child-trafficking survivor, Nadia is passionate about and champions the cause of individuals affected by sex trafficking. In addition to raising awareness, Koope donates to select charities that help rescue and support survivors.

“I see no reason to create products that have anything but good-for-you ingredients and no common sensitizers. You don’t need a million products to have happy and healthy skin, I promise.”

– Nadia Badowski, founder

What is skinimalism?

Skinimalism is simplified skin care. It’s a minimalist approach that uses fewer products to achieve more naturally healthy skin. It’s also easy to understand for any level of skincare knowledge. All your skin needs are a cleanser and a moisturizer.

None of the nasty stuff

Europe bans more than 1,600 toxic ingredients that are not banned in the USA or Canada. Koope products are formulated in Europe and follow this golden standard of “clean.”

• Sensitive-skin-friendly: Koope excludes 36 common sensitizers and is fragrance-free

• PETA-approved vegan and cruelty-free

• Cause-driven: For every product sold a donation is made to anti-sex-trafficking initiatives

LIGHTWEIGHT MOISTURIZER

Best for all skin types and oily, acneic skin

For light, sheer hydration

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MIDDLEWEIGHT MOISTURIZER

Best for all skin types

Balanced, protective, all-day hydration

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MILK CLEANSER

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Milk Cleanser is ideal for all skin types, but especially for individuals with dry, dehydrated, damaged, or mature skin.

GEL CLEANSER

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Gel Cleanser is ideal for all skin types, but especially for individuals with oily or acneic skin, or for removing makeup.

• Helps with signs of an unbalanced microbiome

HEAVYWEIGHT MOISTURIZER

Best for dry, very dry, damaged, or mature skin

Intense hydration without feeling heavy

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• Strengthens the skin’s barrier and fights free radicals

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GET GLOWING SKIN with

“Just Say Hello,” penned by a compassionate soul, ventures beyond the conventional boundaries of WV magazine to shed light on the transformative power of small acts of kindness. This heartfelt piece invites readers to reflect on how a simple gesture – a greeting, a smile, or a moment of acknowledgment – can profoundly alter someone’s perspective and brighten their day. The author intends to highlight these modest interactions to place the reader at the forefront without seeking personal recognition.

We hope this powerful message fills your heart with inspiration, and that it urges you to embrace the beauty of connection. Let your voice be a source of encouragement and strength, reminding others that they are never alone in this journey. – WV magazine

Just say hello!

BY SOMEONE WHO CARES

This year, 2025, can we remember a different time?

A time when we knew our neighbors. A time when we were present with people, heard them, and felt what they felt – to really get to know them?

Can we offer a smile to someone we don’t know and just say “hello”? We have a wonderful opportunity to give to others and learn how wonderful they all are.

You may remember the famous movie, The King and I. Deborah Kerr sang a beautiful song, “Getting to Know You,” to the children she taught:

Deborah Kerr began this way:

“It’s a very ancient saying, But a true and honest thought, That if you become a teacher, By your pupils you’ll be taught.

As a teacher I’ve been learning – You’ll forgive me if I boast – and I’ve now become an expert, On the subject I like most.

Getting to know you, Getting to know all about you, Getting to like you, Getting to hope you like me [...]. Suddenly I’m bright and breezy, Because of all the beautiful and new things I’m learning about you Day by day.”

In the song, she expresses the wonder of learning from one another, and shares how much she has enjoyed getting to know her young pupils.

One day, I was watching my granddaughter, Leia. There was a small group of adults standing and talking, and she walked up. She took her hand and sweetly touched her heart and said, “I’m Leia.” I was struck by what a beautiful effort she made to say “hello” and introduce herself. But the group didn’t notice or acknowledge her. Young children instinctively know how important a name is. When I showed Leia a picture of two new horses, her very first question was, “What are their names?” A name is very important – even for animals. Getting to know someone’s name is the first step in getting to know who they are as an individual.

“I hope the rest of your day is wonderful.” I’ve learned from young people and I’m careful not to ignore them. Sometimes we judge people by their age or how they look and miss out on a wonderful opportunity. We all have value and getting to know someone can be tremendously rewarding.

Can taking the time to say “hello” to someone really make a difference in people’s lives? Yes, it can! What’s important is the way we say it. How we say it can show our personality and our respect for the other person. On the airplane, saying “hello” and being able to share something I noticed with the flight attendant let us come to an understanding of each other.

On a different flight, I sat beside an older gentleman from Texas. I gave him my name, and we talked. We shared a lot, but I learned one thing that remains

Can taking the time to say “hello” to someone really make a difference in people’s lives?

Getting to know someone’s name is the first step in getting to know who they are as an individual.

So I decided to just say “hello” and learn from it. One afternoon, I was going into a full elevator and there was a mom with her daughter. The daughter reminded me of Leia, so I said “Hello, my name is…. What’s your name?” She told me, and her mom also repeated it for me. I said, “It’s nice to meet you.” She had such a big smile when I told her that! My stop came, and as I left, I said,

Another time, I was on a plane and a flight attendant was looking after us. She seemed a little stern, so I thought it best to just be polite and comply with her requests. Sometime later, I went to the washroom and noticed her sitting nearby, reading a book. I approached and said “hello,” told her my name, and said, “I’m so glad you’re able to have a nice moment where you can sit and read a bit. I can imagine how difficult it is to do this job – the mad rush of people coming in with their baggage; it must be hard on the nerves for sure.” She then told me her name and invited me to stay and talk longer. After talking to her, I realized that she was a very lovely person.

very meaningful to me: he had a daughter with a very rare genetic condition. At three years old, the only word she could say was “mom.” And as she grew older, “mom” remained the only word his daughter could say. Doctors had determined that her brain never developed beyond that of a three-year-old. This man and his wife were still caregivers for their daughter, and there were certain activities that she could do and enjoyed: she could use an iPad, and she loved going to a putting green. He also had a second daughter, who was younger and had developed normally. He shared an interesting experience about her: one time at a grocery store, the younger daughter noticed

Teaching people how to get to know people

It’s not a secret! When we say “hello,” we’re giving something nice to somebody else. It feels good when we give!

What can help you say “hello

”?

• Have a genuine smile

• Try to understand the person you’re going to say “hello” to; their demeanor can say a lot

• Make eye contact

• Be relaxed and speak warmly

• Let conversations develop naturally

that other customers lining up at the checkout line looked confused. They had noticed that something was different about her older sister. Feeling their tension, she walked up and said “hello” to each of them and explained her older sister’s circumstance.

They had been confused, but just learning about her sister made all the difference. And the most wonderful thing happened: their demeanor changed. The other customers started to relax

and calm down. The younger sister had the courage to help these people get to know and understand her older sister. Getting to know other people’s circumstances can change everything.

Acknowledging a person builds common ground. It can start with something as simple as saying “hello” and sharing your name. What does that do? It gives us an opportunity to get to know the other person. Doing so has enriched my life and

understanding of others. You may think, “Why should I bother?” We should bother to be as kind with as many people as we can. If we make the effort to talk to someone that way, it can show we care about them. It’s good to make time for it. We may find out that someone is having trouble, and we may be able to help them out. When we do – when we give to others in this way – it can also help us feel good about ourselves.

So much today has focused on tearing everything down. We’re being told wrong things about all sorts of people and nationalities – all these wrong things are being said on both sides. It’s so unfair.

Of course, it’s also hard to get to know someone from a Zoom meeting. We all know that being on our cellphone day and night, replying to messages, can make it really difficult to get to know who a person really is. Can we try really connecting to each other, rather than to our devices?

This year, 2025, let’s think about learning all we can about others. Of course, we should always be respectful of someone’s situation, especially if there is only a short time to “just say hello.” We can be light and breezy just getting to know somebody and how beautiful they are as a person. We all have so much in common! You can find out so much about other people… just by saying “hello.”

NEW COMING SOON – WV magazine invites readers to share stories of kindness for a new column, “Together in Kindness,” launching in September. Email your story to the editor nancy@ncheeseman.com for a chance to be featured.

GOODBYE TO Sleepless Nights!

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BUTYRIC ACID: The Gut Health G me Chan er

BY JULIA SOLNIER, P h D

Have you ever experienced that strong, pungent smell from cheeses like parmesan or rancid butter? This is all thanks to a compound called butyric acid! In Latin, butyric acid means the “acid of butter,” as it was first discovered in rancid butter. When butyric acid is released from the fat, it gives off a pretty unpleasant odor. Despite this, many experts believe butyric acid is a secret weapon for gut health. But why?

WHAT IS BUTYRIC ACID?

Butyric acid is a short-chain fatty acid (SCFA) naturally produced when beneficial gut bacteria break down or ferment dietary fiber. Here’s why it’s essential for your health:

It serves (along with other SCFAs) as the primary energy source for your colon cells, contributing to about 15% of your body’s energy consumption. It helps repair and strengthen the gut barrier, reducing inflammation, promoting good bacteria, and fighting harmful pathogens.

WHAT DOES THE RESEARCH SAY ABOUT BUTYRIC ACID?

Recent studies have spotlighted butyric acid (often referred to as butyrate, its salt form, like sodium butyrate), revealing its potential to treat various gastrointestinal diseases and even type 2 diabetes. Here’s what we know:

Gut health: Studies show that butyric acid reduces intestinal inflammation (e.g., by decreasing cytokine production), strengthens the gut lining, and regulates cell growth and promotes apoptosis (the death) of damaged cells.

Irritable bowel syndrome (IBS): A recent study found that treatment with 150 mg of microencapsulated sodium butyrate twice daily for 12 weeks significantly improved gastrointestinal symptoms (e.g., abdominal pain, flatulence, diarrhea, constipation) and quality of life in 2,990 patients with IBS.

Crohn’s disease (CD) and colitis: In a randomized, placebocontrolled trial involving 60 patients with Crohn's disease and 80 with ulcerative colitis, sodium butyrate improved quality of life, disease severity, and inflammatory markers like calprotectin, especially in Crohn’s patients with

certain gut microbiota profiles (Enterotype-1). In another small study of 13 patients with mild-tomoderate ileocolonic Crohn’s disease (affecting parts of the small and large intestines), 4 g/day of butyrate for 8 weeks led to a 69% response rate, with seven patients achieving remission and two showing partial improvement.

Diverticulosis: A common gastrointestinal condition affecting up to 50% of individuals by age 60, increasing to 65–70% by age 85. While largely asymptomatic (75% of cases), 25% develop symptoms, with diverticulitis as the most common complication (symptoms like fever, severe abdominal pain, and nausea). Low-fiber diets, obesity, and inactivity are contributing factors. A 12-month study found that microencapsulated sodium butyrate (300 mg daily) significantly reduced diverticulitis episodes and improved quality of life in patients with diverticulosis compared to a placebo.

Metabolic syndrome: People with type 2 diabetes often have reduced levels of butyrate-producing bacteria in their gut. Animal studies show that butyrate supplementation can help prevent insulin resistance and obesity, and improve mitochondrial function.

In type 2 diabetes patients, the combination of sodium butyrate and inulin (a soluble fiber) improved metabolic markers.

Natural sources of butyric acid

So, how can you get more of this powerhouse molecule? It’s simple! Load up on fiber. The more fiber you consume, the more butyric acid your body naturally produces. Focus on foods rich in resistant starches, such as fruits, legumes, and whole grains. Your gut bacteria thrive on resistant starches that your body can’t digest. Even foods like oats, beans, rice, and potatoes (when cooked and cooled) are packed with resistant starch, which helps boost butyrate production.

Bonus – dairy products, such as butter, ghee, milk, and parmesan cheese, as well as red meat, vegetable oils, and fermented foods like sauerkraut, also contain butyric acid. Butter, in particular, is one of the richest sources, with 11% of its saturated fat coming from SCFAs, half of which is butyric acid.

SUPPLEMENTATION: HOW MUCH OF BUTYRIC ACID DO YOU NEED?

When it comes to butyrate supplementation, the typical doses (150–300 mg/day) only meet a small portion of your body’s daily needs, covering just 1.5 –30%. If you have conditions like inflammatory bowel disease (e.g., Crohn’s) or IBS, your gut cells may require extra support because of the increased energy demands caused by inflammation or damage. In these cases, higher doses of butyrate may help promote healing and proper function.

Look for microencapsulated, enteric-coated butyrate supplements. These are designed to enhance absorption. Combine with prebiotics and fibers. PGX® and inulin can promote the growth of butyrateproducing bacteria.

Lactate-producing Lactobacillus or Bifidobacterium strains) and butyrate-producing bacteria Faecalibacterium and Roseburia) can enhance butyrate production

Your gut is fundamental to your overall health. By consuming fiber-rich, probiotic foods and using strategic supplements, you can enhance the benefits of butyric acid and support your digestive system.

The powerhouse of energy and life-long vibrancy

What are mitochondria?

They are like very tiny powerplants that produce energy in every living cell in our bodies. On average, every cell has 1,500 mitochondria. It’s been said that they produce, gram for gram, 10,000–50,000 times more energy than the sun!

How do we spark mitochondria?

We literally would not survive without mitochondria. They convert our food into energy, so that every other function of our body can occur as it needs to. As we age,

our ability to create healthy mitochondria to support our energy demands diminishes. Because 90% of our cellular energy is produced by mitochondria, we need these powerplants for overall health.

Rejuvenate your life!

The Regenerlife® formulas help ignite mitochondria to produce energy.

urnon Your Mitochondria

Adrenal dysregulation is one of the most prevalent conditions of our time, and yet it is rarely diagnosed. Unfortunately, the milder forms of hypo- or hyperadrenia are often overlooked or misdiagnosed. The narrow parameters of lab tests do not detect the earlier stages, often referred to as the preclinical stage, and as a result, many people suffer needlessly from adrenal fatigue for years.

adrenals Awaken your

THE KEY TO VITALITY

BY KAREN JENSEN, ND

You cannot live without your adrenal hormones, and your quality of life depends greatly on how well the adrenal gland functions.

These glands are vital for maintaining physiological homeostasis by secreting stress hormones such as cortisol and adrenaline. When this equilibrium is disrupted by chronic stress, environmental factors, or pathological situations, it can result in the overproduction or underproduction of these hormones. For example, excess cortisol is frequently associated with chronic stress and increases reactive oxygen species (ROS), resulting in oxidative damage by destroying lipids, proteins, and DNA. Oxidative stress occurs when the body’s antioxidant defense systems cannot neutralize ROS. The increased ROS contributes to inflammation, the underlying cause of most chronic mental and physical diseases. As a result, oxidative stress from adrenal hormone dysregulation represents a major concern in human health.

STRESS AND ITS IMPACT

Stress is a big part of most people’s lives today, and its effects are felt differently by each individual. In the early stages of adrenal compromise, milder symptoms may include digestive issues, poor memory, fatigue, anxiety, insomnia, blood pressure irregularities, decreased immunity, asthma, and hormonal imbalances. In addition, oxidative stress has been linked to inflammatory conditions, such as diabetes, arthritis, neurological disorders, cardiovascular diseases, and even cancer. In the later stages, adrenal compromise can lead to conditions like Cushing’s syndrome or Addison’s disease, which are lifethreatening and require long-term medical treatment. Considering that stress-related inflammation is the leading cause of disease, it is vital to support the adrenal glands regularly, especially during periods of prolonged stress.

VITAMIN E

Nuts, vegetable oils, spinach

VITAMIN C

Citrus fruits, strawberries

CAROTENOIDS

Carrots, sweet potatoes, spinach

SELENIUM

Sources of nutritional antioxidants

Brazil nuts, fish, sunflower seeds

FOOD SOURCES OF ANTIOXIDANTS

To support adrenal health, incorporate antioxidant-rich foods into your diet. Some examples include:

FRUITS: Cranberries, blueberries, blackberries, strawberries, black cherries

Oysters, pumpkin seeds, beef

PROBIOTICS

Yogurt, kefir, fermented vegetables

CoQ10

POLYPHENOLS

VEGETABLES: Broccoli, spinach, carrots, cabbage, asparagus, avocados, beetroot, kale, arugula, sweet potatoes, squash, and collard greens

OTHER FOODS: Nuts, whole grains, dark chocolate, and some meats and poultry

STRESS-RELIEVING PRACTICES

Things you can do regularly to reduce the negative effects of stress include a nature walk, exercising, deep breathing, listening to music, or engaging in other activities that you find calming and relaxing.

Fatty fish, beef, spinach

Green tea, berries, dark chocolate

ADRENAL REVIVAL –HARNESSING THE POWER OF ANTIOXIDANTS

Environmental pollutants, poor lifestyle choices, environmental toxins, and mental and emotional stress all contribute to oxidative stress. Antioxidants play an essential role in preventing oxidative damage by scavenging these free radicals and lowering oxidative stress.

Vitamins C and E, carotenoids, selenium, zinc, coenzyme Q10, grapeseed extract, and resveratrol are examples of powerful antioxidants that are essential in mitigating oxidative stress caused by imbalances in adrenal hormones. The effectiveness of nutritional antioxidants is undeniable.

ADRENAL BOTANICAL BRIGADE

Several adaptogenic herbs can help restore balance to the adrenal glands and reduce the negative effects of stress.

ASHWAGANDHA: Known for increasing stress resistance and reducing anxiety, ashwagandha is traditionally used as a sleep aid, nerve tonic, and athletic support. It also promotes healthy testosterone production in men.

ELEUTHERO: This herb has anti-stress and anti-inflammatory properties, making it ideal for supporting both mental and physical performance in individuals who are under stress and feeling run down.

RHODIOLA: Rich in antioxidants, rhodiola helps alleviate symptoms of stress, such as mental fatigue.

Combined herbal formulas, such as AdrenaSense®, contain these and other important herbs that help prevent and treat stress-induced conditions.

AN ATTITUDE SHIFT

Studies have shown that people who believe stress adversely affects their health are probably right. Our greatest tool against stress is our ability to choose one thought over another. The Attitude of Gratitude has been linked to better health, sounder sleep, less anxiety and depression, higher long-term satisfaction with life, and kinder behavior toward one another. My advice: Stay grateful and remember to say “thank you” often.

ZINC

The Health Channel

Get reliable information to help improve your life. Accurate information can change people’s lives for the better, and illumi.health is the place to find it. The content is engaging, easy to understand, and relevant to Canadians of all ages and backgrounds. Best of all, there’s no cost to join, and no personal information is collected. Let’s all work together so that we can have a long, happy, and healthy life.

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