Women's Voice - Vol 28 CND

Glow upNaturally Glycine and NAC for radiant skin and wellness

BY JULIA SOLNIER, PhD

Natural Health for Women REAL Physicians – REAL Solutions

BANISH DRY

EYES FOREVER

BY STEPHANIE RUBINO, ND

AGE GRACEFULLY Feed your GUT for lifelong VITALITY

BY KAREN JENSEN, ND

The Power of Protein for adolescents

BY KARLENE KARST, BSc NUTRITION

FIGHT QUIZ the FIRE TAKE THE

REDUCE INFLAMMATION NOW

BY MARITA SCHAUCH, ND

VOLUME 28-C

If you have a CHOICE, go with what’s Good health is your choice Preferred Nutrition is formulated by doctors and nutritional experts who care about your health. Your health matters, and we’re dedicated to helping you reach your full potential. Our vitamins and supplements are held to the highest standards, are recommended by health care practitioners, and offer more choice to Canadian families.

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Age Gracefully: Feed Your Gut for Lifelong Vitality – by Karen Jensen, ND

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Natural Health for Women REAL Physicians – REAL Solutions

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20

Letter from the Editor

Glow up Naturally: Glycine and NAC for Radiant Skin and Wellness

6 Fuelling Futures: Nutrition’s Role in Teen Stress Relief – by Karen Jensen, ND

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Fit or Not – Take the Cardiometabolic Test – by Kate Rhéaume, ND

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A Guide to Moles and Freckles – Know When to Be Concerned – by Kate Rhéaume, ND

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Banish Forever Dry Eyes

– by Jennifer Brix, ND

Healthy Mouth, Healthy Mind

– by Karlene Karst, BSc Nutrition

– by Stephanie Rubino, ND

– by Stephanie Rubino, ND

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Fight the Fire: Reduce Inflammation Now – by Marita Schauch, ND

30 The Power of Protein for Adolescents

– by Jennifer Brix, ND

– by Julia Solnier, PhD

New Biomarker Tracks Ultra-Processed Food Intake to Fight Diet-Related Diseases

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Two Researched Botanicals for Thicker Locks

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Nourish Your Eyes – Nutrition’s Impact on Macular Degeneration – by Julia Solnier, PhD

17 Hope on the Horizon for PCOS – by Marita Schauch, ND

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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

STEPHANIE RUBINO, ND

KAREN JENSEN, ND

JENNIFER BRIX, 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).

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 nine books; her most recent is Mental Health Crisis in Children and Teens.

Nutrition – A Real Solution.

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.

KARLENE KARST, BSc Nutrition

GAETANO MORELLO, ND

Karlene is a bestselling author, entrepreneur, and founder of Verily Kitchen. She blends Mediterranean flavours with prairie roots to inspire joyful, nourishing living through food.

As a trusted wellness voice and mother of three, she advocates for simple, wholesome cooking that promotes vibrant health and mindful living. IG: @karlenekarst

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.

JULIE REIL, MD

JULIA SOLNIER, PhD

MARITA SCHAUCH, ND

MICHAEL R. LYON, 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.

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 Assistant: Heba Sourour Art Direction: Beata Stolarska, Stephen Rank Graphic Designers: Rut Shapira, Jasper van Meurs, Celia Bowes, Mark Cawker, and Felicia Yee PUBLISHED BY Women’s Voice Magazine womensvoice.com

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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.

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Dr. Julia Solnier holds a doctorate in Pharmaceutical Sciences and is an expert in pharmacognosy (medicinal plant research). She has decades of experience in herbal medicine research, has published numerous scientific papers, and has developed innovative delivery solutions for natural health products and dietary supplements.

Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fibre, 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: iStock

Healthy Horizons – A Year of Empowering Expectations LETTER FROM THE EDITOR Looking ahead to 2026, expectations are high at WV magazine. We believe significant strides in health care are on the horizon, and the evidence is clear. Recent statistics from the National Sanitation Foundation (NSF) reveal a compelling shift in consumer behaviour: 83% of U.S. consumers and 66% of Canadians are now paying closer attention to food labels than they did just five years ago. This shift isn’t just a trend; it reflects a growing understanding of the importance of nutrition and wellness. This heightened awareness demonstrates that the efforts of natural health retailers have played a crucial role in this transformation, fostering a culture of education and awareness. Families are prioritizing health in their purchasing decisions, demonstrating that taking care of our bodies is not just a personal journey but a collective responsibility.

In this issue, we feature an article by Marita Schauch, ND, titled “Hope on the Horizon for PCOS.” She explains that new research indicates embryos from women with PCOS possess unique epigenetic markers in their DNA, which influence gene behaviour and affect metabolism, hormone balance, and cellular development. This suggests that the foundations of PCOS may be present even before birth.

Another article, “Healthy Mouth, Healthy Mind,” by Stephanie Rubino, ND, discusses research that links poor oral health to cognitive decline and an increased risk of dementia. Jennifer Brix, ND, contributes an article titled “Two Researched Botanicals for Thicker Locks,” which reports on a recent randomized, double-blind, placebo-controlled clinical trial. The study found impressive results: after just eight weeks, hair density increased by 25%, thickness by 17%, and nearly 72% of participants reported improvements in overall hair health. Additional articles include “The Power of Protein for Adolescents” by Karlene Karst, BSc, and “Nourish Your Eyes – Nutrition’s Impact on Macular Degeneration” by Julia Solnier, PhD.

VOLUME 28

So, please take a moment to relax and engage with this insightful content. At WV magazine, our goal is to make your path toward better health both educational and enjoyable.

Fuel Your Health, Transform Your Life – Nancy Frances Cheeseman

Printed on FSC® Mix paper using recycled inks.

About WV

“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.

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Fuelling

fut ures in Teen Stress Relief

Nutrition’s Role

Childhood and teen years are critical developmental periods, both mentally and emotionally.

According to neuroscience, our brains do not finish developing and maturing until our mid-to-late 20s. Children whose brains are still under construction are much more susceptible to the factors that can cause stress symptoms and mental health problems.

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BY KAREN JENSEN, ND

BY STEPHANIE RUBINO, ND

According to the American Psychological Association in 2024:

(ages 13–17) identify 70% anxiety or depression as major

of teens in North America

issues

75%

of high school students report experiencing boredom, anger, sadness, fear, or stress in school ■ On a 10-point scale, adult stress averages at 3.8, while teens rate their stress at 5.8 ■ 75% of high school students and 50% of middle schoolers consistently feel stressed because of schoolwork Other everyday stressors include relationships with peers, confusion around sexual identity, social media, cyberbullying, climate change worries, and parental stress. Other less recognized stressors that affect overall mental and physical health include environmental toxins, sleep problems, obesity, skin disorders,

WOMENSVOICEMAGAZINE.COM

and ultra-processed foods (UPFs).

UPFs have been linked to mental health problems such as depression, anxiety, and learning disorders like ADHD. The statistics for the consumption of UPFs are staggering: U.S. children and teens consume 67% of their calories from UPFs, while Canadian children and teens consume 34%. Research has shown that many diseases and health problems are caused by consuming excess processed foods, which are deficient in nutrients that are necessary to support a developing brain and body.

Teens are the most susceptible age group to multiple and various stresses.

In addition, during a time when adolescents are transitioning into having to make more responsible decisions, their brains have to deal with raging hormones that affect emotions and decision-making. It is not an easy age, especially with so many stimuli and information coming at them from

different sources that they are expected to process, integrate, and use to make so many decisions.

Ironically, this is also a time when teens struggle to eat well because they are constantly on the go or unaware of the importance of good nutrition. Typically, they fill up on fast food, go without meals, or snack all day on foods high in sugar and empty calories. If teens do not have the proper nutritional building blocks in place for healthy hormone production, this time of their life and also hormone health throughout life can be more challenging.

Nutrition and lifestyle

The foundation of optimal health is the food we put in our bodies daily, along with other lifestyle factors such as dietary supplements and exercise. A developing brain requires higher levels of nutrients in general, but under stress, the need for these nutrients increases further. Key nutrients during these times include a multivitamin and mineral, omega-3 fatty acids, vitamin D, magnesium, zinc, iron, antioxidants such as vitamins C

and E, probiotics, and extra protein.

All these vitamins and Growing minerals are available children require in chewable forms for children who are a healthy diet, unable to swallow similar to the tablets. Protein powder and liquid Mediterranean omega-3s are easily added to smoothies diet, as a general in the morning, and foundation to it is essential to start support overall the day with extra protein and good fats health. to provide high-quality fuel for the brain. The herb saffron has been proven to balance moods, relieve nervousness, reduce symptoms of stress and irritability, and improve sleep quality.

Study results show that saffron compares to methylphenidate (Ritalin) in easing some ADHD symptoms, and when taken together, they offer more support.

Why seniors should love mushrooms

Additionally, supplements provide nutritional fuel for the developing body and brain, helping to buffer daily stressors. Our children are the future, and each of us has the power to support and nurture them to reach their fullest potential in any way we can.

For a deeper exploration into the benefits of supplements and the importance of proper nutrition, I invite you to check out my book, Mental Health Crisis in Children and Teens, available in natural health stores and on Amazon. The book is packed with valuable insights, practical tips, and evidence-based information to help enhance your teens’ well-being and optimize their mental health journey.

smelling sweeter as we age isn’t reason enough to start eating more mushrooms, consider too that fungi can help us think more clearly – with research showing that diets rich in mushrooms can halve our risk of cognitive impairment.

YOU CAN’T WASH IT AWAY. YOU CAN’T COLOGNE OVER IT. IT’S JUST THERE, UNLESS YOU DEAL WITH IT FROM THE INSIDE OUT. WHAT ARE WE TALKING ABOUT? WELL, A NEW YORK POST ARTICLE HAD SOME CATCHY NAMES FOR IT: EAU D’ELDERLY. SENIOR STANK. OLDIE ODOUR.

d’elderly from personal or close-at-hand experience – Kenny likens the situation to a body going to rust. She adds that “[t]he smell comes from a compound called 2-nonenal. It’s basically sebum that has rusted.” As we get older, these omega-7 fatty acids on the skin surface break down and leave behind a… shall we say, scented by-product.

What is that smell? Leslie Kenny, founder of Oxford Healthspan®, told the newspaper that the odour associated with aging originates from “lipid peroxidation on top of the skin.” Without enough antioxidants to combat it, she says, and because we don’t get much of cellular turnover as we age, that smell lingers.

To make it even more unpleasant to contemplate – especially for those of us who may know a thing or two about eau

There is a silver bullet, though, and Kenny says it’s mushrooms, especially shiitake and oyster mushrooms. A diet rich in fungi is also rich in an amino acid that stops lipid peroxidation before odour can accumulate. Mushrooms also provide an organic compound that boosts the removal of damaged cell components and supports cellular renewal. And if

Additionally, mushrooms have been found to slow cancer growth, lower blood pressure, improve insulin resistance, and maintain bone health. And the bonus is that they’ll keep you smelling sweet while doing it all.

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WOW! KOOPE WON – out of 1,000+ submissions BEST Moisturizer for Oily Skin: Koope Lightweight Moisturizer

At the 2025

Beauty Awards Canada – powered

by Chatelaine, HELLO! Canada, and FASHION – KOOPE beat out over 1,000 entries to win two major awards.

“This cleanser is truly exceptional. I was blown away by how hydrated my skin felt after using it.”

— Beauty Awards Canada Judge

BEST Cleanser for Dry Skin: Koope Milk Cleanser

Europe’s clean skincare phenomenon is now in Canada

None of the nasty stuff Europe bans more than 1,600 toxic ingredients – many of which are still allowed in the USA and Canada. Koope products are formulated in Europe and follow their golden standard of “clean.”

GEL CLEANSER

For a deep but gentle cleanse • Lightweight deep cleansing • Soothes and softens • Gentle and non-sensitizing

MILK CLEANSER

For a creamy, nourishing cleanse • Ultra-rich texture • Smooth and creamy • Softens and nourishes

• 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

HEAVYWEIGHT MOISTURIZER

For light, sheer hydration • Sheer, long-lasting hydration • Helps protect the skin’s barrier • Reduces shine and sensitivity

Intense hydration without feeling heavy • Deep hydration that lasts all day and night • Strengthens the skin’s barrier and fights free radicals • Helps boost elastin and hyaluronic acid production

MIDDLEWEIGHT MOISTURIZER Balanced, protective, all-day hydration • Long-lasting, balanced hydration • Environmental protection • Helps with signs of an unbalanced microbiome

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FITorNOT– Take the

CARDIOMETABOLIC TEST

BY KATE RHÉAUME, ND

HERE’S A WAKE-UP CALL: Less than one in 15 adults in North America is considered metabolically healthy. This means almost

Poor cardiometabolic health increases your risk of heart disease, stroke, type 2 diabetes, Alzheimer’s disease, and certain cancers. But the good news? You can measure it, improve it, and feel better fast.

95% of us are not.

TAKE THE QUIZ

Even more troubling, metabolic health is declining in children and teens, too. A recent study found that only

WHAT’S YOUR CARDIOMETABOLIC SCORE? Give yourself 1 point for every “yes” you answer.

one in three kids aged 12–19 meets basic cardiometabolic health criteria, setting the stage for lifelong chronic illness.

Cardiometabolic health is the intersection of heart health and metabolism.

It plays a huge role in how we feel, age, and thrive.

It’s about more than just cholesterol and blood sugar. It’s about energy, inflammation, waist size, insulin sensitivity, and even brain function.

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1

Is your waist size less than 35 in (88 cm)?

2

Is your blood pressure consistently at or below 120/80 mmHg?

3

Is your fasting blood sugar below 100 mg/dL (5.6 mmol/L)?

4

Is your HDL (“good”) cholesterol above 50 mg/dL (1.3 mmol/L)?

5

Are your triglycerides below 150 mg/dL (1.7 mmol/L)?

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Do you get at least 150 minutes of moderate-intensity exercise per week?

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Do you eat five or more servings of vegetables and fruit most days?

8

Do you sleep 7–9 hours most nights and wake up feeling rested?

9

Do you avoid smoking or vaping?

10

Do you healthily manage stress (with mindfulness, movement, connection, or creativity)?

SCORE 8–10 points: You’re on track! Keep up the great work and fine-tune your routine.

5–7 points: You’ve got a decent base, but your body may be signalling for more support.

0–4 points: Time to take action – your metabolic engine needs attention.

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WHAT DRIVES POOR CARDIOMETABOLIC HEALTH? Modern life doesn’t do us many favours. Ultra-processed foods, sedentary routines, poor sleep, high stress, and screen overload all undermine our internal balance.

Add hormonal changes during perimenopause and menopause, and many women find themselves gaining belly fat, losing muscle, and struggling with mood or energy despite their best efforts.

But change is possible, and even small shifts can make a big difference.

HOW TO BOOST YOUR CARDIOMETABOLIC HEALTH Clean up your carbs Refined carbohydrates and added sugars spike insulin and blood sugar, leading to fat storage and inflammation.

Choose slow-digesting carbs like quinoa, legumes, sweet potatoes, and whole fruit. Read labels – aim for less than 25 g of added sugar daily.

Power up with protein

| Vitamin D – Low levels are linked to insulin resistance and poor immune health.

| CoQ10 – Supports energy production and may help lower blood pressure.

| Berberine – A plant compound shown to improve blood sugar and lipid profiles, similar to metformin.

WATCH OUT FOR: | Supplements promising rapid fat loss or “miracle” blood sugar fixes without clinical evidence.

| Proprietary blends with no transparency on ingredient amounts.

| Poor-quality brands that don’t test for purity or contaminants.

Also, look for third-party tested supplements and consult your health care practitioner before starting any new supplement – especially if you are taking medications.

Cardiometabolic health isn’t about perfection. It’s about patterns – how you eat, move, sleep, and manage stress regularly. Trust me, you can turn things around at any age.

Protein keeps you full, fuels muscle, and stabilizes blood sugar.

Aim for 20–30 g of protein per meal. Include options like wild salmon, eggs, organic tofu, lentils, or a clean protein powder.

Eat fat (yes, really) Healthy fats like avocado, olive oil, nuts, seeds, and omega-3rich fish support cholesterol balance, reduce inflammation, and nourish hormones.

Move your body daily Even a brisk 30-minute walk improves insulin sensitivity.

Add resistance training 2–3 times per week to build muscle, boost metabolism, and protect your brain.

Prioritize sleep Sleep deprivation raises cortisol and insulin, disrupts appetite hormones, and increases fat storage. Try winding down with magnesium, herbal teas, and a screen-free bedtime routine.

Calm the chaos Chronic stress raises blood sugar and blood pressure.

Try breathwork, mindfulness, time outdoors, or journalling – even just five minutes can help.

THE ROLE OF NUTRITIONAL SUPPLEMENTS – AND A WORD OF CAUTION Supplements can be incredibly helpful when used wisely, but not all are created equal.

Evidence-based nutrients include:

| Magnesium bisglycinate – Supports

blood pressure, muscle function, and sleep.

| Omega-3 fatty acids (EPA and DHA) – Reduce triglycerides and inflammation.

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MARINE ALGAE OMEGA-3 is a vegan and ocean-friendly source of omega-3 that supports cognitive, cardiovascular, and visual function. Each softgel contains 100 mg of longchain EPA and 200 mg of DHA sourced sustainably from marine algae, providing readily available EPA and DHA with no conversion needed.

LIPOMICEL® MATRIX OMEGA-3 EPA/DHA is an enhanced absorption fish oil supplement that contains the omega-3 fatty acids EPA and DHA to help support cardiovascular health, cognitive health, and brain function. Each softgel delivers 585 mg of fish oil in our patent-pending LipoMicel matrix, which disperses the fish oil into tiny microdroplets, resulting in a highly stable delivery system.

LION’S MANE MUSHROOM

UNIQUERELIEF™ IBS BUTYRIC ACID provides a short-chain fatty acid (SCFA), which is easily absorbed to help relieve abdominal pain and discomfort associated with irritable bowel syndrome (IBS). Butyric acid is naturally produced in the gut by beneficial bacteria and serves as a primary energy source for intestinal cells within the gut lining.

Maintaining a healthy gut lining plays a key role in achieving an optimal microbiome balance.

Each packet contains four softgels.

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is a source of fungal polysaccharides and antioxidants for individuals with weakened immunity or increased susceptibility to oxidative stress. Each vegetarian capsule contains 500 mg of 10:1 lion’s mane (Hericium erinaceus) extract derived from the fruiting body.

It is non-GMO, gluten-free, and suitable for vegetarians and vegans.

Build & Repair with Creatine & Glutamine

A powerful one-two punch for building muscle CREATINE to BUILD Creatine is a performance enhancer. It helps with energy production, improves strength in high-intensity physical activity, and increases muscle mass.

ENERGY RESILIENCE VITALITY

GLUTAMINE to REPAIR Glutamine is a post-workout recovery aid. It assists in muscle tissue repair after prolonged exercise, but also supports the digestive and immune systems.

This is critical because exercise can weaken these systems and induce “leaky gut” and risk of infection.

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VERIFIED

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The power of protein for adolescents

BY KARLENE KARST, BSc NUTRITION

Adolescence is a period of rapid change and increased nutritional needs. With a Bachelor of Science in Nutrition and as a mother of three – two teenage boys aged 18 and 15, and an 11-year-old daughter – I recognize the importance of proper nutrition.

I notice every day that my children are growing taller, their muscles are getting stronger, and their hormones are supporting their development.

Nutrition plays a crucial role during this time, with protein being essential for their development.

Protein is more than just a buzzword for athletes or bodybuilders. For adolescents, it is a foundational nutrient that supports various bodily functions, including muscle development and hormone production. While carbohydrates and fats are the body’s primary fuel sources, protein acts as the “construction crew” for growth, repair, and maintenance.

Why protein matters for adolescents Muscle development Growth spurts demand more protein, as muscles and bones need building blocks to keep up with rapid changes. Protein provides amino acids that help strengthen and develop lean muscle mass.

Tissue repair Teens often lead active lifestyles filled with sports, dance, or simply the energetic demands of school life. Protein helps repair everyday wear and tear on tissues, reducing recovery time and supporting resilience.

Hormone production Hormones regulate key bodily functions, from mood to metabolism.

Protein contributes to the production of enzymes and hormones that keep growth and development on track.

Energy backup While not the body’s preferred energy source, protein can step in when carbohydrate stores run low, providing backup fuel during prolonged periods of activity.

The right amount of protein ensures that adolescents feel strong, energized, and ready to meet the demands of their busy lives.

How much protein do adolescents need?

Protein needs vary based on age, sex, and activity level. On average, teens require about 0.8–1.0 g of protein per kg of body weight per day, with athletes needing slightly more. Here’s a simple chart to guide daily intake:

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Protein chart for adolescents* Age group

Average daily need

Examples of protein foods

9–13 years

34 g per day

1 cup Greek yogurt + 2 eggs

14–18 years (girls) 46 g per day

1 chicken breast + ½ cup lentils

14–18 years (boys)

Turkey sandwich + glass of milk

52 g per day

*Active adolescents may need more.

Everyday protein sources

Ingredients

Animal-based: chicken, turkey, fish, lean beef, eggs, yogurt, and cheese

2 cups (200 g) rolled oats

Plant-based: beans, lentils, tofu, tempeh, edamame, nuts, seeds, and quinoa Balancing both animal and plant proteins not only boosts amino acid variety but also introduces fibre, vitamins, and minerals.

Try my delicious Pumpkin Oat Protein Bars for a quick protein snack.

They are tasty and nutritious.

4. Pour wet mixture into dry ingredients. Stir until evenly combined.

Batter should be thick but spreadable.

1 cup (120 g) vanilla protein powder (whey or plant-based) 1 tsp pumpkin pie spice (or ½ tsp cinnamon + ¼ tsp nutmeg + ¼ tsp ginger)

5. Spread mixture into prepared baking dish.

Smooth the top with a spatula and sprinkle chocolate chips or pumpkin seeds on top.

½ tsp sea salt 1 tsp baking powder

6. Bake for 22–25 minutes, until edges are golden and the centre is set.

1 cup (240 g) pumpkin purée (not pumpkin pie filling) ½ cup (120 mL) unsweetened almond milk (or milk of choice) ⅓ cup (80 mL) maple syrup or honey

Pumpkin Oat Protein Bars

2 Tbsp (30 g) nut butter (almond, peanut, or cashew) 1 tsp vanilla extract Optional ¼ cup (40 g) mini dark chocolate chips or pumpkin seeds (as topping) 2–3 Medjool dates, chopped and folded in Directions 1. Preheat oven to 350 °F (175 °C).

Line an 8 x 8 in (20 x 20 cm) baking dish with parchment paper.

2. In a large mixing bowl, stir together oats, protein powder, pumpkin pie spice, salt, and baking powder.

Makes: 12 bars | Prep time: 10 minutes | Bake time: 25 minutes

3. In another bowl, whisk pumpkin purée, almond milk, maple syrup, nut butter, and vanilla extract until smooth.

7. Cool completely before slicing into 12 bars. Store in an airtight container in the fridge for up to one week, or freeze for up to two months.

Finding creative ways to satisfy the essential protein requirements for adolescents doesn’t have to feel like an uphill battle. Start by discovering the protein sources that your kids genuinely enjoy, and then incorporate these nutritious options into meals they’ll love.

By blending taste with nutrition, you can make healthy eating an exciting adventure for your children, ensuring they receive the vital protein they need to support their growth, energy levels, and overall well-being.

It’s all about turning mealtime into a delightful experience that nourishes their bodies while satisfying their taste buds.

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It seems like most people who have some form of IBS benefit from Butyric Acid.

Let’s face it – most of us deal with some kind of gut issue.

Butyric Acid works by strengthening the gut barrier: Maintains the integrity of the gut lining Promotes a balanced gut microbiome Helps regulate the immune system and intestinal tract inflammation

500 mg

”I have su ffered wit h IBS for decades.

Nothing h elped unti Regenerl l I tried ife B I can say… utyric Acid. Wow is all just wow!

Within jus days, I fe t a few lt normal.

I didn’t kn normal w ow what as. All my symptom gone. No s were side effec ts at all. A product.“ mazing – RC

1000 mg

2 softgels per packet

4 softgels per packet

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The powerhouse Hope on the ofHorizon energy and

life-long vibrancy for PCOS

BY MARITA SCHAUCH, ND

What are mitochondria, and how do we spark them?

They are like very tiny powerplants that produce survival. We literally would not be alive without energy in every living cell in our bodies. On them. They convert our food into energy, so that average, every cell has 1,500 mitochondria. Can every other function of our body can occur as it you imagine that for their extremely small size, needs to. As we age, our ability to create healthy it’s said that wondered they produce, gram for gram, mitochondria to support our energy demands If been you’ve ever why polycystic diminishes.

And because about 90% of our 10,000–50,000 times more energy than therun sun?in families, ovary syndrome (PCOS) seems to you’re not alone.

PCOS cellular energy is produced by mitochondria, Toaffects say thatabout mitochondria important to of human one inare ten women reproductive age and often shows up in this decline can cause significant health issues. health is grossly understating their role in our

mothers, daughters, and even granddaughters. Until now, although a genetic component was theorized, the “why” behind this family connection has been a mystery. But in this year’s Annual Meeting of the European Society of Human Reproduction and Embryology, researchers shared something ground-breaking: embryos from women with PCOS actually carry a special kind of “memory” that might explain why the condition is passed down.

What is “epigenetic memory”?

Thanks to high school biology, you’re probably familiar with genetics, such as your DNA, the fixed code you inherit from your parents that makes you, you.

Epigenetics works like the “switches” that turn certain genes on or off, depending on the environment, lifestyle, or other factors.

a role in metabolism, hormone balance, and cell development. In other words, the building blocks of PCOS may already be present before a baby is even born.

What could this mean for the future of PCOS treatment?

Earlier diagnosis: Doctors may one day be able to test for epigenetic markers to spot PCOS risk earlier, maybe even before symptoms appear.

Where the “memory” aspect comes into play in this case is that the egg that created you was actually formed in your grandmother’s Epigenetics is malleable: By creating body (wild, I know). This means The new research found that an environment that turns “off” this that the environmental factors that embryos from women with PCOS gene expression through diet and turned “on” the PCOS marker in carry distinctive epigenetic markers, lifestyle, we may eventually be able her cells also passed that marker or little “tags,” on their DNA that to reduce or even prevent PCOS in along to your mother’s eggs as they can change how certain genes developed in the womb and so on. behave. These tags seem to play future generations.

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A NATURAL APPROACH to supporting heart health and immunity

It’s important to note that this research is still in its early stages; however, the fact that scientists can detect these PCOS-related epigenetic patterns is incredibly hopeful. It suggests that PCOS isn’t set in stone. While your genes might set the stage, there may be ways to change the performance.

What you can do now While we wait for more science to unfold, there are already ways to work with your epigenetics every day by creating an environment that supports healthy hormone balance.

As used in herbal medicine, Natural Factors GarlicRich Super Strength Garlic + Reishi supports the immune system and helps maintain cardiovascular health, courtesy of a 10:1 garlic concentrate and 30:1 organic reishi mushroom extract for adaptogenic support.

Each capsule provides the full spectrum of active garlic compounds in a delayed-release format to help reduce garlic breath.

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Both directly affect epigenetic markers, meaning your daily habits really do matter. Your circadian rhythm is crucial to your body’s hormone regulation, so get on a regular sleep schedule, getting 7–9 hours a night, and stick to it (even on weekends).

Chronic stress and the influence of cortisol (the stress hormone) have a massive impact on the body’s regulation of other hormones such as estrogen, insulin, and testosterone.

Supplement support

Movement

Specific nutrients can make a big difference when it comes to PCOS. Zinc, vitamin D, folate, inositol, and vitamin B12 all play a role in supporting regular cycles, fertility, healthy blood sugar, and even lowering elevated testosterone levels.

PCOSense® is an excellent combination that provides the ratio of myo-inositol to D-chiroinositol that has been clinically shown to have complementary effects on both metabolic and ovarian function among women with PCOS. This formula also aids in the management of healthy glucose metabolism and in reducing insulin resistance.

As everyone’s needs are unique, it’s best to consult your health care practitioner about the supplements that may be most helpful for you.

Regular exercise supports hormone balance and improves insulin sensitivity. Even just going for a short 10-minute walk after eating reduces the glycemic load of your meal to balance blood sugar better.

These lifestyle steps don’t erase PCOS, but they do influence how your genes “play out” in real life, showing just how powerful epigenetics can be.

Nutrition

GarlicRich® GARLIC + REISHI

Stress and sleep

PCOS has been strongly linked with insulin resistance.

Insulin is the hormone that regulates blood sugar, and when our bodies stop responding well to this, it causes major problems in the body. Eating regular, balanced meals with protein, healthy fats, and plenty of fibre helps regulate blood sugar and allows your cells to become more sensitive to insulin.

Eliminate processed food, refined sugars, and alcohol, as these are highly inflammatory and make it harder for your body to filter toxins and regulate hormones.

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GLOWNaturally UP

GLYCINE AND NAC FOR RADIANT SKIN AND WELLNESS

BY JULIA SOLNIER, PHD

What if two simple molecules could help restore your skin glow, improve your sleep, and energize you at the cellular level, all while quietly reversing signs of aging from the inside out? It turns out that glycine and N-acetylcysteine (NAC) have unique, science-backed benefits for women’s health, and only a few people know about it.

When taken together as GlyNAC, this power duo has shown strong clinical results in supporting glutathione production, mitochondrial rejuvenation, skin firmness, and even reversing key hallmarks of aging.

And here’s the twist: as the simplest amino acid, glycine may also be one of the most powerful – boosting collagen, balancing blood sugar, and helping you sleep better without next-day grogginess.

DID YOU KNOW? Glycine is naturally

sweet. It’s a low-calorie amino acid that may serve as a natural sweetener. This amino acid calms the brain, boosts collagen, and supports detox. Try 1 scoop in coffee, tea, or hot cocoa before bed for better sleep, smoother skin, and better recovery.

Glycine: Small amino acid, big impact Glycine is the simplest amino acid in structure. It is involved in the synthesis of essential molecules like glutathione, heme, and creatine. While glycine is classified as a non-essential amino acid (meaning the body can synthesize 20

it), multiple studies suggest that endogenous production does not meet human metabolic demands, especially during periods of growth, stress (including intense exercise), aging, or injury. ⊲ Up to several grams per day may be missing from typical diets, particularly for people

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who are not consuming bone broth or collagen-rich cuts of meat. ⊲ This makes glycine “conditionally essential,” a crucial but undersupplied nutrient.

Glycine as a master collagen builder Glycine comprises around 33% of collagen, making it indispensable for skin elasticity, joint health, and connective tissue strength.

Collagen cannot be synthesized without adequate glycine availability.

Collagen declines with aging, and so does glycine production. ⊲ Supporting glycine levels may help maintain the structural integrity of skin, bones, and cartilage during aging.

Glycine is one-third of the glutathione triad Glutathione, your body’s most potent antioxidant, is a tripeptide composed of glutamate, cysteine, and glycine. ⊲ Glycine is the rate-limiting factor in glutathione synthesis when paired with cysteine (NAC is a cysteine precursor). ⊲ Without enough glycine, your body’s detox and antioxidant systems are weakened, leaving cells more vulnerable to oxidative stress, a key driver of aging and chronic disease.

Sleep, cognitive restoration, and mood regulation Glycine influences sleep and mood by acting on NMDA (N-methylD-aspartate) receptors in the suprachiasmatic nucleus, the brain’s primary circadian clock. This promotes core body temperature regulation, leading to faster sleep onset and deeper rest. ⊲ Human studies found that adults taking 3 g of glycine before bed fell asleep more easily, slept more deeply, and showed improved next-day cognition, suggesting benefits for mental clarity and stress resilience.

Beyond sleep, glycine also modulates glutamate, helping to balance excitatory and inhibitory neurotransmission, a core mechanism in anxiety and mood regulation:

⊲ Animal studies suggest that it reduces corticosterone, a key stress hormone. ⊲ In psychiatric settings, high-dose glycine (e.g., 0.8 g/kg per day) has shown promise as an adjunct in treating schizophrenia.

Metabolic support and anti-inflammatory action Glycine plays a role in glucose metabolism and insulin signalling, enhancing glucose uptake in skeletal muscle and improving insulin sensitivity. These are critical for women facing metabolic shifts during perimenopause, or managing PCOS, insulin resistance, or midlife weight gain.

Beyond blood sugar, glycine exhibits anti-inflammatory effects by downregulating proinflammatory cytokines such as TNF-α and IL-6, which are often elevated in metabolic syndrome and age-related chronic inflammation.

When combined with NAC as GlyNAC, glycine has shown an even broader metabolic impact. In a 2023 randomized clinical trial published in The Journals of Gerontology, researchers demonstrated that supplementing older adults with GlyNAC for 16 weeks led to significant improvements in multiple hallmarks of aging, such as: ⊲ Glutathione levels and oxidative stress (a key driver of aging and disease) ⊲ Mitochondrial function (the energy engines of your cells) ⊲ Inflammation markers ⊲ Insulin resistance ⊲ Walking speed and strength

It protects against cellular damage, detoxifies the liver, and supports immune defence. Unfortunately, glutathione levels decline with age, chronic stress, and exposure to environmental toxins. While direct glutathione supplementation is limited by poor absorption, the GlyNAC combo effectively raises glutathione blood levels.

From glowing skin to better aging, the GlyNAC combination benefits every aspect of women’s health.

It provides a science-based method for aging vibrantly, supporting everything from muscle mitochondria to collagen in the cheeks.

Dosage and safety In clinical studies, typical dosages included: ⊲ Glycine: Up to 15 g per day (or higher in psychiatric settings) ⊲ NAC: 600–1200 mg per day Both supplements are generally well-tolerated, though it’s always best to consult a health care practitioner, especially if you’re pregnant, nursing, or managing a medical condition.

Final thoughts

These findings are especially promising for women looking to stay energized, active, and radiant as they age.

Why glutathione matters Glutathione is often referred to as the body’s “master antioxidant.”

Glycine and NAC stand out, not for their hype, but for their solid science and meaningful benefits.

Whether you’re focused on glowing skin, deeper sleep, or aging with vitality, GlyNAC offers a compelling, research-supported path forward.

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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 had 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.

NATASHA Although there is merit to this, PAROUTIS, the truth is that not all collagen Nutritionist 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.”

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

WISE ADVICE

“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.”

Does it help reduce the signs of aging?

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A Guide to

MOLES &

FRECKLES

We all have small marks that make us uniquely ourselves – freckles, beauty spots, and moles that tell the story of our skin’s journey.

For most women, especially those with lighter skin or a history of sun exposure, freckles and moles are simply part of life.

But sometimes changes in these features can be early signs of something more serious.

FRECKLES (ephelides) are small, flat, tan or light brown spots that usually appear on sun-exposed areas such as the face, shoulders, and arms. They often become more noticeable in the summer and fade during the winter. Freckles are generally harmless and more common in people with fair skin and red or blonde hair, although they can occur on any skin type.

What about large, flat, freckle-like patches that don’t fade in the off-season? It’s most likely a LENTIGO, which tends to appear on the face and hands in middle age because of sun exposure. They’re harmless but can give rise to more problematic skin lesions, so they should be monitored by a professional periodically.

MOLES (nevi) are usually darker, can be raised or flat, and may appear anywhere on the body.

Moles can be present from birth or develop over time, especially during childhood or adolescence.

While most moles are benign, some can change and become melanoma – a serious form of skin cancer.

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KNOW

WHEN TO BE CONCERNED

BY KATE RHÉAUME, ND

Knowing what’s normal and what’s not is key to taking care of your skin and health.

WHEN TO BE CONCERNED: The ABCDE rule One of the most important tools in skin monitoring is the ABCDE rule, developed by dermatologists to help identify warning signs of melanoma.

If you notice a mole or spot that meets any of the following criteria, it’s time to book an appointment with a health care practitioner: A – ASYMMETRY: One half of the mole doesn’t match the other.

B – BORDER: The edges are irregular, ragged, or blurred.

C – COLOUR: There are multiple colours or uneven shading (brown, black, red, white, or blue).

D – DIAMETER: The spot is larger than 6 mm (about the size of a pencil eraser).

E – EVOLVING: The mole changes in size, shape, colour, or texture – or begins to itch, bleed, or crust.

It’s also wise to keep an eye out for “ugly duckling” moles – those that look noticeably different from your other spots.

Monthly skin self-exams are a smart habit. Use a mirror to check your entire body, including often-overlooked areas like your scalp, the soles of your feet, and under your breasts. Have your partner or good friend check your back. And don’t skip your yearly skin check with a dermatologist, especially if you have risk factors.

Nourish skin from within While sun protection and regular checks are your primary defence, nutrition also plays a vital role in skin health and resilience. Specific nutrients help your skin repair itself, reduce inflammation, and handle sun exposure, including vitamins A, C, and E, zinc, and omega-3 fatty acids.

One standout nutrient is ASTAXANTHIN, a potent antioxidant found in microalgae, salmon, and krill.

Astaxanthin helps protect skin cells from UV-induced oxidative stress and has been shown to improve skin elasticity and hydration, and even reduce the appearance of age spots. It acts like an internal sunscreen – it offers valuable extra support (though it’s not a substitute for SPF).

Not every mole or freckle is cause for concern, but it’s wise to stay alert. The earlier skin changes are caught, the better the outcome. Trust your instincts: if something seems off, don’t wait, get it checked.

LIVER HEALTH IS TRUE WEALTH as their vitamin E may reduce liver dysfunction.

Liver disease is increasing, and while what we used to call “fatty liver” is now given more scientific and less off-putting names, what we’re really talking about is excess fat buildup in the liver and the worsening dysfunction that results from it. There isn’t a pharmaceutical cure yet, so it’s up to us to find ways to keep our liver healthy – or make changes that will improve its condition. Luckily, dietary adjustments can help. Here’s some advice from WebMD: EAT MORE FIBRE. Oatmeal is excellent (make sure it’s organic and non-GMO), and so is “eating the rainbow” of fruits and vegetables, especially broccoli and blueberries, as well as the antioxidant powerhouse spinach. Snack on almonds,

AVOID FATTY FOODS. Even a single high-fat meal can cause liver pain if you’re already storing too much fat in the organ. Excess fat leads to inflammation, followed by increasing levels of liver dysfunction and disease.

MODERATE ALCOHOL INTAKE. When alcohol is consumed, the liver drops everything and works on eliminating it, which is good – except that it keeps the organ from handling other functions, such as removing excess fat.

the risk of liver cancer. Green tea helps by providing antioxidants called catechins, which are beneficial for liver protection.

CUT BACK ON SUGAR. Sugar becomes fat in the liver and leads to dysfunction. (And by the way, carbohydrates are sugar in essence.)

Skip the soda and choose water.

SPICE IT UP. Oregano, sage, and rosemary provide liver-healthy polyphenols, as do cinnamon, curry powder, and cumin.

LIMIT OR ELIMINATE PACKAGED SNACK FOODS. Try to control your intake of fat, salt, and sugar by choosing less processed snacks.

DRINK COFFEE OR GREEN TEA. Studies suggest that coffee counteracts alcohol consumption or unhealthy dietary choices, perhaps lowering WOMENSVOICEMAGAZINE.COM

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New biomarker tracks

ultra-processed food intake to

fight diet-related diseases

BY JENNIFER BRIX, ND

In recent years, ultra-processed foods (UPFs) have become a dominant part of the modern diet, but their health consequences are increasingly alarming. Defined as foods that undergo extensive industrial processing and often contain additives, preservatives, and artificial flavours, UPFs include sugary cereals, packaged snacks, sodas, frozen dinners, and fast food.

They are engineered for convenience and taste – but at a cost to human health that is only now coming into complete focus.

The scope of the problem Consumption of UPFs has risen dramatically worldwide.

In Canada, more than half of all calories consumed by adults and close to 60% of calories consumed by children aged 9–13 now come from UPFs. And the health implications are staggering. Regular consumption of UPFs has been linked to

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obesity and weight gain, type 2 diabetes, cardiovascular disease, cancer, depression, and anxiety.

A recent large-scale cohort study conducted by the National Cancer Institute found that higher UPF consumption was also significantly associated with an increased risk of early death.

It’s an all-too-familiar scenario that we can’t ignore. Like the tobacco industry in the 20th century, the UPF industry continues to

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promote products with known health harms while downplaying the risks.

So why aren’t public health authorities, nutritionists, and primary health care practitioners working harder to warn people of the risks of consuming UPFs? One significant barrier is the lack of reliable tools available to accurately measure how much of these foods people are actually eating.

The promise of metabolomics Until now, most research has leaned on tools like food diaries, diet recalls, or food frequency questionnaires to figure out what people are eating.

The problem is, these methods aren’t always reliable. We all forget things, so recall bias creeps in when people can’t remember exactly what or how much they ate. On top of that, there’s a tendency to fudge the truth: many of us downplay the “bad” foods and play up the “good” ones. And then there’s the issue of food processing itself. Two items that may seem somewhat similar – say, a rustic sourdough loaf and a packaged white bread – can be worlds apart in how processed they are, which makes accurate tracking even more challenging.

This is where metabolomics comes into play. Metabolomics is the large-scale study of metabolites – the small molecules produced during metabolism – in blood, urine, or saliva. Because diet directly influences our metabolic profile, metabolomics can reveal biomarkers that reflect what we truly eat, rather than what we remember or report eating.

So how does that relate to UPFs? Researchers have started to identify unique metabolic “signatures” associated with UPF intake. These biomarkers can provide a more accurate and unbiased measurement of how much people are eating. And beyond simply quantifying UPF consumption, metabolomics offers insights into the mechanisms by which these foods harm health –

whether through inflammation, oxidative stress, changes in gut microbiota, or altered glucose and lipid metabolism.

Ultimately, supplements work best when paired with dietary and lifestyle changes. A few tips to consider to help curb your UPF intake include:

Breaking free from UPFs: Supplements and lifestyle

Prioritizing wholefoods such as vegetables, fruits, lean proteins, whole grains, nuts, and seeds

Even after people understand the risks, quitting UPFs can be extremely difficult. These foods are deliberately engineered to contain addictive combinations of sugar, fat, and salt that light up the brain’s reward pathways.

Overcoming these cravings, which can often develop into addiction, may require targeted nutritional and lifestyle interventions.

One promising approach is the use of specific amino acids as supplements. Amino acids like L-glutamine can help stabilize blood sugar levels and reduce cravings. At the same time, tyrosine and tryptophan support the production of neurotransmitters such as dopamine and serotonin, which are often disrupted by the overconsumption of UPFs. Clinical research has suggested that balancing neurotransmitter pathways may reduce the addictive pull of processed foods.

Cooking at home more often to avoid hidden additives Staying physically active, which improves insulin sensitivity and mood regulation Getting adequate sleep, as fatigue often drives cravings for high-sugar UPFs

A path forward The food industry has created a global dependence on UPFs – much like the tobacco industry once did with cigarettes. However, thanks to breakthroughs in metabolomics and biomarker discovery, we can now track exposure to UPFs, refine public health messaging, personalize nutrition, and even hold the food industry accountable. Pair that with evidence-based supplements, a diet built on wholefoods, and sustainable lifestyle habits, and we now have real tools to take back control of our health.

Another tool worth highlighting is PGX® (PolyGlycopleX®), a natural, highly viscous soluble fibre. PGX has been shown to slow glucose absorption, increase satiety, and support appetite control.

By smoothing out blood sugar spikes, it can help reduce the urge to reach for sugary snacks and processed foods.

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Healthy Mouth, HEALTHY MIND

BY STEPHANIE RUBINO, ND

DEMENTIA IMPACTS SOMEONE EVERY THREE SECONDS. In 2020, over 55 million people globally lived with this condition, a number projected to reach 139 million by 2050.

As dementia, including Alzheimer’s disease, poses significant public health challenges, researchers are exploring its risk factors, including the role of oral health.

UNHEALTHY MOUTHS, FADING MEMORIES “Don’t forget to brush your teeth!”

Turns out Mom was protecting our smiles and safeguarding our brains.

Research indicates that poor oral health, including tooth loss, chewing difficulty, and periodontal disease, is linked to cognitive decline and dementia. A UK study, including approximately 40,000 adults aged 40–70, found that individuals genetically predisposed to poor oral health had neuroimaging markers suggesting impaired brain health.

Beyond cavities and gum disease, the influence of the oral microbiome 30

on brain health is being investigated.

With over 700 bacterial species and other microbes, the oral microbiome is the second-largest microbial community after the gut. Disruptions of the oral microbiome can lead to concerns, including periodontitis, dental cavities, cardiovascular disease, and dementia.

A study of 115 individuals, including people with mild cognitive impairment, found an association between oral bacteria and brain health.

Higher levels of Neisseria bacteria were linked to improved working memory, executive function, and visual attention. Participants with cognitive impairment had higher levels

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of Porphyromonas, and the bacteria Prevotella intermedia were linked to the APOE4 gene, a known risk factor for Alzheimer’s disease.

Harmful oral pathogens such as Porphyromonas gingivalis may contribute to neuroinflammation, blood-brain barrier dysfunction, and amyloid-beta aggregation associated with Alzheimer’s disease. Reduced brain stimulation and impaired nutrient absorption may also help explain the link between oral health and cognitive decline

DENTAL CARE, BRAIN CARE These findings suggest that oral health care may be a promising and straightforward way to support brain health, and one worth prioritizing.

Consistent oral hygiene habits are essential and should include: Brushing teeth for 2–3 minutes, twice daily

Flossing daily muscle cells, COENZYME (COQ10) is an When weonce increase Enhances dailyQ10 functionality. antioxidant declines with age we decrease the or amount of From climbing that stairs to Tongue brushing scraping and medications such as statins. sugar in the blood. Increased picking up groceries, Regular dental visits Low CoQ10 levelshelps in gum muscle mass is also linked with maintaining muscle ustissue have linked to periodontal Avoiding smoking and reducing better insulin sensitivity. staybeen independent longer anddisease.

CoQ10a supplementation, alongside alcohol maintain high quality of life.

Supports joint health. Strong standard oral hygiene, may reduce Just as dailyact hygiene is vital, nutrition Promotes better mental health. muscles like shock inflammation and improve key absorbers, reducing strain for oral Resistance training has been and key nutrients are essential markers such as plaque and bleeding. on brain jointshealth. and lowering the risk shown to reduce symptoms and of arthritis or joint pain. of depression anxiety, PROBIOTICSand support oral health by NUTRITION and oral health are closely boosting both mood and modulating the oral microbiome and Gives leaner connected.

Dietsappearance. low in sugar and confidence. reducing inflammation.

Strains of Building leadfats, to fruits, alcohol andmuscle high incan healthy Lactobacillus and Bifidobacterium have a leaner, more toned body.

Many and vegetables help prevent oral health antimicrobial activity against harmful women are afraidalso to incorporate concerns.Research shows that HOW TO GET oral pathogens like Porphyromonas strength training because they nitrate-rich diets promote beneficial STARTED gingivalis. Probiotics may help reduce think it will make their bodies bacteria that produce nitric oxide, halitosis (badMUSCLES. breath) and improve WORK THOSE bulky, important but it can actually alook compound for healthy periodontal health by reducing Incorporate weightlifting, have an even bigger impact on blood flow and brain function. Foods bleeding and promoting bacterial achieving a trim appearance rich in nitrates include spinach, beets, or bodyweight or resistance balance.2–3 times per week. exercises than cardio alone. and carrots.

GET YOUR PROTEIN. Aim for Decreases risk of collagen injury and VITAMIN C supports protein at every meal to support falls. Strength training improves production for bones, teeth, and muscle repair and growth. range ofhelps motion and reinforces gums and prevent dental High-quality, grass-fed whey strength around joints, which caries. Low vitamin C levels are or plant-based protein powder can reduce the risk of injury and linked to periodontal disease, while can help boost your protein falls. This improves support supplementation reduces inflammation intake and complement your and overall balance. and improves gum health. food-based proteins.

Improves bone strength.

CALCIUM, VITAMIN D3, AND GET OUT AND WALK. Regular The short-term stress that movement, even light walking, support VITAMIN K2 harmoniously weightlifting exercises place helps keep muscles engaged. oral Calcium is an essential on health. the bones sends a signal nutrient for strong bones and teeth, to the cells to increase bone CONSIDER CREATINE. and vitamins D3 and K2 support strength, which is especially Creatine supplies energy to calcium balance. of these your muscles, which helps beneficial in oldDeficiencies age. nutrients can lead to decreased bone support and better ZINC endurance is naturally found in the oral mass, tooth decay, and tooth loss. recovery during strength cavity, including saliva, dental Research shows that vitamin D and K training. It may also promote plaque, and tooth structures. Supplementing supplementation may help improve brain health.

Consult oral yourconditions health with zinc supports gum disease. caresuch practitioner to ensure this and as gingivitis, tooth decay, supplement is right for you. aphthous ulcers.

OMEGA-3 FATTY ACIDS help reduce DON’T OVERDO IT. Muscles inflammation and promote the B VITAMINS improve collagen production of pro-resolving mediators grow during recovery, so leave production, support tissue repair, and like resolvins, compounds that protect time for rest. reduce oxidative stress in the gums. tissues and support periodontal SEEK GUIDANCE. A trainer Low levels of B vitamins are linked healing. Omega-3s or health care professional to increased risk of periodontitis, also inhibit harmful canespecially help tailor program inaolder adults,towhereas periodontal bacteria yourhigher needs. levels are associated with and enzymes linked improved outcomes.

DON’T LET THE SCALE to gum disease, DISCOURAGE YOU. Focus There is a powerful connection and when used on how your body feels between oral and brainand health that with nonsurgical functions andnot how your As clothes we should ignore. research periodontal therapy, fit, rather thanit’s obsessing over continues, evident that supporting they have shown the good number the through scale. regular care, oralon health beneficial effects goodtraining! nutrition, and essential nutrients Happy in patients with can benefit our smiles and our minds. periodontitis.

Increases resistance to stress and anxiety

Stress-Relax® ASHWAGANDHA Stress-Relax Ashwagandha features clinically studied organic KSM-66 Ashwagandha® extract to help increase resistance to stress and anxiety in people with a history of chronic stress, thereby improving their quality of life.

Ashwagandha is a well-recognized Ayurvedic herb that is traditionally used as a sleep aid and nerve tonic, and it also provides athletic support.

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Give your

life a surge Do we know why we age and why some people age faster?

Aging is caused by so many processes, however, DNA and telomere damage as well as mitochondrial dysfunction are the leading causes. Several natural compounds are pivotal to human health and healthy biological aging, notably NAD+.

Did you know that by middle age, our NAD+ levels have plummeted to half that of our youth?

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Reduced NAD+ levels can result in fatigue and decline in metabolism – leading to weight gain and increased risk of developing

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type 2 diabetes, as well as age-related cognitive decline and muscle loss. Numerous studies have demonstrated that boosting NAD+ levels can reverse mitochondrial dysfunction and improve insulin sensitivity. One of the most effective ways to boost NAD+ levels is by supplementing with nicotinamide mononucleotide, also known as NMN. NMN is a precursor to NAD+, and is rapidly absorbed and converted to NAD+. NMN is shown to be superior to that of another NAD+ precursor called nicotinamide riboside (NR).

Two Researched The powerhouse Botanicals for of energy andLocks Thicker

life-long vibrancy

BY JENNIFER BRIX, ND

What are mitochondria, and how do we spark them?

or hormone therapies have their place, survival. We literally would not be without exciting newalive research shines a spotlight twointo promising, research-backed them. They convert our on food energy, so that botanicals. every other function of our body can occur as it

They are like very tiny powerplants that produce energy in every living cell in our bodies. On average, every cell has 1,500 mitochondria. Can you imagine that for their extremely small size, needs to. As we age, ourThe ability create healthy first istoa proprietary extract, our energy demands it’s been said that hair they produce, gram gram, mitochondria SesZen-Bio™, derived from the Thinning isn’t just a for cosmetic concern;to support about 90% our 10,000–50,000 times more energy than the sun? diminishes. And because hummingbird tree of (Sesbania it’s a signal from your body. If your locks are by mitochondria, grandiflora).

Its leaves To say that mitochondria are important to human cellular energy is produced contain significantly this decline can cause significant health issues. lacking, you’re not alone: at least one-third health is grossly understating their role in our

of women experience noticeable hair thinning at some point in their lives.

What’s to blame? Common culprits include inflammation, stress, nutritional deficiencies in iron and biotin, thyroid imbalances, harsh hair treatments, and genetics. However, hormones are often the biggest players, especially for women.

Perimenopause, with its hormonal ups and downs and metabolic changes, can often trigger unwelcome changes in hair. This natural transition phase is driven by fluctuating and ultimately declining levels of estrogen and progesterone. And it can start as early as our mid-30s and last 10–15 years.

The stages of hair growth… and loss Hair naturally undergoes a three-phase growth cycle: anagen (growth), catagen

(transition), and telogen (shedding).

However, stressors, including dramatic drops in estrogen and progesterone, can create a change in hair follicle dynamics, shifting more follicles into the telogen stage at once. This results in reduced follicle metabolism and circulation, leading to thinning and hair loss.

To add insult to injury, declining estrogen and progesterone can also trigger an increase in the production of certain androgens, or “male” hormones, which shrink hair follicles and result in further hair loss.

higher biotin levels compared to other plant sources, along with naturally occurring polyphenols, iron, and vitamin C. A recent randomized, double-blind, placebo-controlled clinical trial revealed striking results.

After only eight weeks, participants experienced a 25% increase in hair density and a 17% increase in thickness, and nearly 72% reported improvements in overall hair health. Serum ferritin – a marker of iron storage status – also rose by about 27%, suggesting enhanced nutrient support for improved follicle activity.

The second is a standardized herbal blend of Silk plant (Cynanchum Enter two plant-based wilfordii), Han Sok-Dan (Phlomis game-changers umbrosa), and Red angelica (Angelica While traditional options like gigas). Its impacts on hair are a little in natural minoxidil (also known asAvailable Rogaine®) exclusively more indirect, butfood still stores. very promising.

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Collectively known as EstroG-100®, it has been shown in multiple randomized, double-blind, placebo-controlled trials to significantly improve a wide range of symptoms within 12 weeks: hot flashes, sleep disturbances, mood swings, fatigue, joint pain, vaginal dryness, and more.

How does this tie to hair? By easing menopausal symptoms and supporting hormonal and psychological balance, EstroG-100 can help reduce stressinduced shedding and create a more favourable internal environment for hair growth. In addition, it is not estrogenic in any way, won’t cause weight gain, is liver-friendly, and has shown no adverse impact on metabolic markers or basal metabolic rate.

Hair health – a hormonal and holistic approach While more than half of all women are affected by hair loss during and after menopause, it is something that can be prevented and successfully treated.

For true success, it is important to address all contributing factors.

your hormonal environment. There is hope, and you can take control of your crown and restore thinning hair during your midlife transition, or at any age.

Keep an eye out for these exciting new botanicals, arriving in natural health stores in 2026.

If you are dealing with sad strands, consider getting a full hormone workup – including thyroid function – with your health care practitioner, minimizing inflammation with healthy food choices, balancing stress, getting your necessary vitamins and minerals daily, and avoiding damaging hair products.

Once you’ve addressed these, consider safe and effective plant extracts, like SesZen-Bio and EstroG-100, which can support follicle health while healing

NEW to the EWG Dirty Dozen – MEET CHLORPROPHAM

For decades, an annual report by the Environmental Working Group (EWG) has named the fruits and vegetables most likely to bring pesticides and other potentially harmful chemicals into our diet. They call the list the Dirty Dozen, and this year, it includes blackberries – never tested before – and potatoes.

Potatoes make the list because of a new chemical used to prevent spuds from sprouting in shipping and storage. As the chemical is applied just after harvest, the crop is likely to bring high levels of chlorpropham into our kitchens, a substance that is banned in the European Union (EU). EU health authorities found that chlorpropham use could lead to consumers exceeding the acceptable acute reference dose (ARfD), posing a significant health risk.

What else is on the Dirty Dozen list?

Spinach (ounce for ounce, the highest in pesticide residue), 34

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strawberries, kale (along with mustard greens and collards), grapes, peaches, cherries, nectarines, pears, apples, and blueberries. Listing these isn’t intended to reduce consumption; the aim is to encourage people to choose more organic produce, the EWG says.

Groups representing both organic and conventional producers maintain that both approaches to farming have been studied and proven to be safe for consumers.

What fruits and vegetables make the EWG’s Clean 15 list? Pineapple, sweet corn, avocados, papaya, onions, frozen sweet peas, asparagus, cabbage, watermelon, cauliflower, bananas, mangoes, carrots, mushrooms, and kiwi.

Researchers say these crops are either peeled before eating or can be washed clean or nearly clean of pesticides in the 15–20 seconds that most consumers allow for rinsing before cooking or eating.

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Banish DRY EYES

Forever

BY STEPHANIE RUBINO, ND

Are dry, irritated eyes slowing you down?

Dry eye disease (DED) is a widespread eye condition affecting millions worldwide. An aging population and increased screen time are driving global DED rates. Taking proactive steps to protect your eye health has never been more critical.

WHAT IS DED? Also known as dry eye syndrome or keratoconjunctivitis sicca, DED is caused by the disruption or loss of the tear film, a three-layer covering that protects the eye’s surface. This tear film contains water, proteins, lipids, and electrolytes, and is vital in preventing infection, reducing inflammation, and supporting clear vision.

Several associated factors have been identified in DED: ■ Aging, especially after 40 ■ Allergies

38

■ Autoimmune conditions ■ Medications (e.g., antidepressants, antihistamines, and contraceptives) ■ Contact lens use ■ Environmental exposures (pollution, smoke, low humidity, and UV) ■ Extended screen time without regular breaks ■ Female sex ■ Gut dysbiosis ■ Meibomian gland dysfunction ■ Sedentary lifestyle ■ Sleep deprivation Tear film instability can lead to various symptoms, including dryness, redness, itching, burning, and a gritty sensation, as well as more severe concerns like eye pain, photophobia, and vision disruptions. In advanced cases, ulceration, scarring, and vision loss can occur. Up to 34% of individuals with DED experience disruptions in daily activities, negatively impacting mental health and quality of life.

DRY EYE RELIEF TODAY Don’t let dry eyes hold you back.

Consider these approaches to stabilize the tear film and support the ocular surface, which can help relieve symptoms and improve comfort.

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First steps A common first step is using preservative-free artificial tears multiple times daily. Warm compresses can provide relief by stimulating the meibomian glands, which produce the oil layer of the tear film, helping to prevent excessive tear evaporation.

Eyelid hygiene is essential and involves using cotton swabs and cleaning wipes correctly to remove dirt and debris.

Antioxidant focus Oxidative stress contributes to DED, making it an important focus during treatment. Antioxidants protect the tear film against oxidative damage from free radicals. One study found that a supplement containing anthocyanosides, astaxanthin, vitamins A, C, and E, and several herbal extracts increased tear production and improved tear film stability by reducing reactive oxygen species. In addition, vitamin A may be more effective than eye drops in some cases, while lutein may provide benefits, thanks to its antioxidant, anti-inflammatory, and blue-light-filtering actions.

Keep your eye on good fats The link between low dietary intake of omega-3 fatty acids and increased DED risk was first identified in a study with over 30,000 women.

Subsequent research has shown that omega-3s effectively improve the signs and symptoms of DED. The antiinflammatory and neuroprotective actions of omega-3s help promote tear production and a healthy corneal surface. A diet supplemented with EPA, DHA, and GLA has shown significant symptom relief in individuals with severe dry eyes.

A look at vitamin D Vitamin D may improve tear quality and the ocular surface.

Its antioxidant, anti-inflammatory, and immunomodulatory actions are relevant in DED management.

Research has shown a close link between serum vitamin D levels and tear production, tear film stability, and symptoms. Supplementation may improve symptoms and reduce corneal staining, an indicator of surface

promise in DED management. In one study, supplementation with two Bifidobacterium strains for 30 days significantly increased tear secretion and tear film breakup time.

damage. Additionally, vitamin D supplementation may enhance the efficacy of artificial tears.

Clearly curcumin Curcumin, an active compound in turmeric, may be helpful for DED because of its antiinflammatory, antioxidant, and anti-allergic properties. Studies indicate that curcumin supplementation can reduce DED symptoms, improve tear film stability, and decrease the use of artificial tears. As curcumin naturally has low bioavailability, it’s best to choose curcumin supplements that offer enhanced absorption.

The gut-eye connection Changes in the gut microbiota may contribute to ocular diseases, including DED. The connection between the gut and the eye (the gut-eye axis) suggests that imbalances in our gut microbes can increase inflammatory responses, potentially worsening DED. Although research is still in its early stages, probiotics and prebiotics show

Insightful lifestyle strategies While avoiding digital screens may be challenging, following the 20-20-20 rule is recommended. Focusing on an object 20 feet away for 20 seconds every 20 minutes can help reduce eye irritation. Active blinking can help increase tear production and improve the ocular surface. Other considerations include minimizing contact lens wear, reducing exposure to environmental pollutants, and using a humidifier to improve indoor humidity. Don’t forget to wear sunglasses to protect the eyes from wind and UV exposure.

Dry eye syndrome is a complex condition that requires a holistic approach to protect long-term vision.

With proper care, lasting relief and healthier eyes are within sight.

Five Minutes for Daily Peace Tuning into the daily news cycle can feel like stepping onto a fast-moving carousel of chaos, overwhelming the senses and elevating stress levels. The barrage of headlines, each more urgent and anxiety-inducing than the last, can send the mind whirling in endless circles.

To help, we offer a suggestion the next time you need to create calm.

Take a moment to gently place your hand over your heart and take five deep breaths.

This simple yet powerful practice, as emphasized by Dr. Mark Hyman, activates the parasympathetic nervous system, helping you enter a state of relaxation. With each inhale, feel peace flow through your body; with each exhale, release tension and worry. This mindful exercise encourages the release of oxytocin, often called the “love hormone.” Not only does this remarkable hormone help reduce stress and anxiety, but it also promotes a deep sense of well-being and boosts our ability for empathy.

Make it a priority to include this practice in your daily routine – set a reminder if needed. You’ll be amazed at how such a small act can bring greater calm and happiness into your life, creating a positive shift in your overall mood and outlook.

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Chill Out

Outdoor injury. This isn’t the season to take risks or do too much – recognize your skill level and don’t stray beyond it in any sport or activity that involves snow and ice. Use proper sporting equipment. Go feet first on a sled, and try to cushion falls on the ski slope by landing on your backside.

Dry, itchy skin. Wind and low humidity, combined with indoor heating, strip the skin of its usual moisture. To avoid itchiness and exacerbation of conditions such as eczema or psoriasis, limit the use of antibacterial soaps and detergents.

Six Winter Health Risks

Winter is not just cozy slippers and hot chocolate – the cold weather brings health issues and risks that we shouldn’t ignore.

Heart attack. To reduce stress on the heart that could lead to an attack, Medstarhealth.org recommends dressing warmly, exercising safely (this includes snow shovelling), eating healthy to keep cholesterol levels

in check, and limiting alcohol and tobacco (both of which increase blood pressure).

Frostbite. In the coldest weather, stay inside. When you need to be out, dress in layers, change out of wet or cold clothes as soon as possible, and if skin is exposed, watch for numbness leading to colour or texture changes and blistering.

Seasonal depression. Seasonal affective disorder (SAD) affects about 5% of U.S. adults each year, primarily as a result of shorter days and less light. If your “winter blues” are interfering with daily life, seek help.

Infectious viruses. Respiratory infections spread easily when we spend more time indoors. Take steps (like handwashing and mask-wearing), not just to protect yourself, but also others who may be vulnerable.

Syncing Your Sleep You don’t have to fly across the country or around the world to throw off your internal body clock. When we stay up late on a Friday or Saturday night and sleep in the next day, that’s called social jet lag. It’s the same if you burn the midnight oil to catch up on work projects now and then: the resulting irregular sleep pattern can easily warp your daily waking and sleeping schedule – known as your circadian rhythm – for days afterward.

So the first thing you should do to stay alert when you need to be alert, and sleep when you need to rest, is avoid disruptions in your sleeping and waking schedule.

In a CNN.com Health segment, University of Michigan neurologist Dr. Cathy Goldstein breaks down how 40

bedtime. This allows you to benefit from the release of the hormone melatonin, which nudges you toward sleep at night and wakes you when its release diminishes at daylight.

You can also help yourself toward sleep by wearing blue-blocker sunglasses four hours before bed, and shutting down all electronics two hours before hitting the hay.

TV viewing in those last two hours is acceptable, but make sure you’re across the room from the screen. to do this. First, wake up at the same time each day and expose yourself to bright light soon thereafter. If you plan to exercise, make it a midday activity, when you are at your most alert. Then set a fairly firm nightly

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What if your problem is getting back to sleep after waking up in the night?

The key, Dr. Goldstein advises, is to avoid any light source, lest it disrupt your melatonin production and put you into day mode.

The powerhouse of energy and life-long vibrancy What are mitochondria, and how do we spark them?

They are like very tiny powerplants that produce energy in every living cell in our bodies. On average, every cell has 1,500 mitochondria. Can you imagine that for their extremely small size, it’s been said that they produce, gram for gram, 10,000–50,000 times more energy than the sun?

To say that mitochondria are important to human health is grossly understating their role in our

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survival. We literally would not be alive without them. 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. And because about 90% of our cellular energy is produced by mitochondria, this decline can cause significant health issues.

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Age

gracefully Feed your gut for lifelong vitality

BY KAREN JENSEN, ND

FOR THOUSANDS OF YEARS, PEOPLE HAVE BEEN INTERESTED IN HOW TO ACHIEVE HEALTHY AGING BASED ON PREVENTING DISEASES OF AGING AND MAINTAINING A YOUTHFUL APPEARANCE, A QUEST THAT CONTINUES TODAY. MANY DIFFERENT FACTORS CAN INTERFERE WITH THE PROCESS OF HEALTHY AGING, INCLUDING INFLAMMATION, PROLONGED STRESS, LACK OF NUTRIENTS IN OUR DIET, CHRONIC STRESS, THE INCREASING NUMBER OF TOXINS IN OUR FOODS, AND MORE.

Recent research, however, has shown that biological changes, particularly a lack of microbial diversity in the microbiome, are also closely connected to the aging process. The skin, for example, has its own microbiome. Although it doesn’t directly “cause” wrinkles, these changes are linked to the breakdown of collagen and loss of skin moisture, suggesting the microbiome’s role in maintaining youthful-looking skin.

GUT HEALTH AND LIFELONG VITALITY The gut microbiome continues to fluctuate during different stages of life. The most prominent deviations occur during infancy and later in life. Interestingly, our immune health is also at its weakest and most unstable state during these two critical 42

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stages of life. Older adults who have more gut microbial diversity tend to be healthier and live longer than peers with less microbiome diversity.

Microbiome diversity refers to the variety of microbial species (bacteria, fungi, viruses, etc.) present in a human gut, skin, or other body sites. A diverse microbiome produces antiinflammatory metabolites, such as short-chain fatty acids (SCFAs), associated with healthy aging and protection against age-related disease by modulating immune cells, strengthening the gut barrier, and activating anti-inflammatory pathways. Conversely, microbial imbalance, called gut dysbiosis, can lead to increased gut permeability resulting in immunedriven systemic inflammation and oxidative stress, which in turn contribute to the shortening of telomeres, a hallmark of cellular aging.

The degradation or “unhealthy aging” of the microbiome may not be an inevitable process as illustrated by studying individuals who stay healthy as they age. Healthy long-lived individuals often have higher gut microbiome diversity than younger individuals.

(The human gut microbiome and aging. Gut Microbes. 2024 Jun 3.)

Chronic, low-grade inflammation that contributes to age-related diseases and declines in health in older adults is commonly referred to as inflammaging. These agerelated diseases include heart disease, diabetes, kidney and lung disorders, skin issues, cognitive decline, and immune system changes, making inflammaging a significant risk factor for frailty and mortality in older adults.

THE IMPORTANCE OF CULTIVATING A HEALTHY MICROBIOME – DIVERSITY IS THE KEY Everyone’s microbiome is unique, determined by a complex interplay of genetic, dietary, lifestyle, and environmental factors, as well as the use of medications. There is a consensus that a diet rich in wholefoods, prebiotics, probiotics, and postbiotics, along with a minimal intake of sugars and ultra-processed foods, as well as regular exercise, helps promote a healthy microbiome.

DEFINING THE “BIOTICS” Prebiotics are indigestible dietary fibres that provide food for beneficial bacteria that promote a healthy microbiome. While all prebiotics are fibre, not all dietary fibre is prebiotic. Prebiotics are well-studied and have been shown to improve gut integrity.

Probiotic foods contain live bacteria or yeast that are beneficial for digestive health; they include fermented foods such as kefir, sauerkraut, kimchi, kombucha,

and yogurt. Probiotic supplements contain different strains of common bacteria found in the gut, such as Lactobacillus acidophilus, Bifidobacterium, and Bacillus subtilis, a soil bacterium, which are all excellent probiotics that support gut health and diversity.

Postbiotics are the by-products of the metabolism of probiotic and prebiotic compounds by the gut microbiota. Several postbiotic compounds have been identified, including SCFAs, vitamins, polysaccharides, polyphenols, proteins, and lipids, all providing health benefits. Butyric acid, an SCFA, is a well-studied postbiotic known for its wide range of beneficial effects in the body and the gut.

DIET AND MICROBIAL DIVERSITY Diets high in processed foods, heated oils, and sugars are recognized as a cause for inflammation, one of the most common causes of chronic disease. Older adults generally tend to have diets lower in nutrients and fibre, which can decrease beneficial bacteria and lower diversity, often leading to systemic inflammation.

The more fibre consumed, the more SCFAs and other beneficial metabolites the body naturally produces. Focus on foods rich in resistant starches, such as legumes, rice, beans, oats, and potatoes.

as well as red meat, olive or flax oils, and fermented foods like sauerkraut, promote healthy bacteria. Butter is one of the richest sources of butyric acid.

Various phytochemicals in fruits, vegetables, nuts, chocolate, and green tea, as well as supplements, including omega-3 fatty acids, L-glutamine, curcumin, ginger, quercetin, vitamin D, and the three “biotics,” are metabolized by the gut microbiomes into compounds that provide greater bacterial diversity.

Gut microbiome diversity represents a dimension of the aging process in combination with immune function, organ system health, genetics, and more. A combined approach that includes a healthy diet, exercise, and additional supplemental support for gut health is an essential part of healthy aging.

To learn more about the evolving research on the gut-brain axis, look for my second edition of the Three Brains series, Three Brains Plus, set for release in 2026. This new edition features insights into the gut-brain and gut-heart axes, along with the latest research on the gut-lung and gut-skin axes. Research suggests that harmonizing the brain, heart, and gut improves decision-making, cognition, and emotional regulation, reducing anxiety and stress.

Gut bacteria thrive on resistant starches that the body can’t digest. Dairy products like butter, ghee, milk, and Parmesan cheese, WOMENSVOICEMAGAZINE.COM

43

From the Owner of Natural Factors

an urgent message

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I am deeply concerned about the increasing signs of memory loss among people of all ages.

After dedicating over 50 years of my adult life to the natural food industry, I’m approaching 70 and have begun to notice some memory lapses myself.

While some may dismiss this as a normal part of aging, I firmly believe that this is FALSE. I have now made sure to focus on nourishing my brain and have witnessed remarkable results.

”

last ive test k it n g o c ook the me wor “Yikes. T ealized I had so bsorption r -a year and combo of high re just what he a-3s a to do. T d omeg noticed more n a s in fore d. I’ve B vitam r ordere t were foggy be to c o d the tha of n things hat kind clarity o places, dates, t is. Hey! th s, – name I’ll keep taking buying from o s to be thing – r happy – J.H. e p u s o I’m als pany!” ian com d a n a C a

Here’s what others have shared about their experiences: “Given that my main he alth problem is a brain/ memory that doesn’t function well (my neuro logist says I don’t have deme ntia ‘yet,’ but no promi ses for 5 or 7 years from no w), I forgot about the brain packets that you sent me. They were redisc overed about a month ago an d are now part of my daily routine – one that ha s produced a miracle for me.

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Fight the fire: REDUCE inflammation NOW

BY MARITA SCHAUCH, ND

INFLAMMATION IS MORE THAN JUST A BUZZWORD FLOATING AROUND IN THE HOLISTIC HEALTH SPHERES. IN FACT, INFLAMMATION IS THE ROOT CAUSE OF MANY COMMON AILMENTS AND DISEASES WE SEE RUNNING RAMPANT IN OUR MODERN POPULATION. Paradoxically, inflammation’s purpose in the body is actually to heal. Our body creates inflammation to protect and help recover from injury or fight infection. But when inflammation becomes chronic, it works against you, silently fuelling disease and accelerating aging.

Why getting chronic inflammation in check matters Chronic inflammation has been linked to: • Cardiovascular diseases: atherosclerosis, hypertension, and stroke • Autoimmune disorders: Crohn’s, colitis, lupus, multiple sclerosis (MS), and type 1 diabetes • Metabolic disorders: type 2 diabetes and fatty liver • Bone and joint diseases: rheumatoid arthritis, osteoarthritis, and osteoporosis • Pulmonary diseases: asthma, COPD, hay fever, and bronchitis • Neurological diseases: depression, Alzheimer’s, Parkinson’s, and MS • Diabetic complications: neuropathy, retinopathy, atherosclerosis, and heart disease 46

• Cancer: the initiation, progression, and metastasis of cancer cells

DR. MARITA’S THREESTEP APPROACH

1

It starts with what you eat

Your plate is your most direct tool for managing inflammation. Firstly, cut back on foods that are highly inflammatory, such as processed meats, sugary drinks, refined carbs, fried foods, and excess alcohol. These act like gasoline on the fire of inflammation.

I also recommend getting tested for any food sensitivities or intolerances, as these can create a major inflammatory response in the body over time.

The main culprits are dairy, gluten, eggs, and sulfites.

Your best bet is to stick to whole, organic foods, but the following foods specifically can support you on your anti-inflammatory journey:

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Colourful produce: Berries, greens, and cruciferous vegetables. These are rich in antioxidants and phytonutrients.

Healthy fats: Olive oil, avocados, nuts, seeds, and fatty fish for omega-3s.

Fibre-rich staples: Hemp, chia, flax seeds, beans, and lentils to feed a healthy gut.

Fermented foods: Sauerkraut, kefir, and kimchi all help strengthen your microbiome, which regulates inflammation.

Spices and teas: Turmeric, ginger, cinnamon, and green tea for natural anti-inflammatory support.

2

Next, incorporate lifestyle habits that calm inflammation

Daily movement: Walking, yoga, swimming, resistance training… it all works! Aim for at least 30 minutes a day of moderate activity.

Prioritize sleep: 7–9 hours nightly supports immune balance.

Stress relief: Meditation, nature time, journalling, or breathwork can calm your nervous system and allow your body to prioritize healing.

Detox: Quit smoking and moderate alcohol, as both directly fuel inflammatory pathways. Eat organic and switch to clean

beauty products and cleaning supplies. Pesticides and chemicals create a toxic load on your body that can leave it working overtime and creating inflammation in the process.

3

Support your efforts with anti-inflammatory supplements

• Curcumin • Omega-3s • Vitamin D • Magnesium • Ginger • Bromelain • Green tea extract • Resveratrol Think of supplements as fine-tuning tools designed to enhance your overall well-being, rather than

replacements for a balanced diet and healthy lifestyle. Supplements go a long way and can play a supportive role, complementing your nutritional choices and empowering you to reach your health goals more effectively. Remember, the foundation of good health lies in the choices you make every day!

TAKE DR. MARITA’S

INFLAMMATION QUIZ There are more people out there dealing with chronic inflammation than we realize. Many symptoms of inflammation are ignored or even considered by many people as their new “normal.” Do you think inflammation may be affecting you?

Answer the following with a YES or a NO.

DO YOU EXPERIENCE:

Persistent fatigue, even after rest?

Frequent aches, stiffness, or joint pain?

Digestive discomfort (bloating, diarrhea, constipation)?

Recurring skin issues (eczema, rashes, acne)?

Brain fog, forgetfulness, or difficulty concentrating?

Mood imbalances (low mood, irritability, anxiety)?

Trouble managing weight despite good habits?

Frequent colds, infections, or slow wound healing?

Puffy or swollen face, under eyes, hands, or feet?

Reliance on caffeine or sugar to power through the day?

SCORING:

0–2 YES: You’re likely just starting to see inflammation building in the body, so maintain inflammation-lowering habits in place.

3–5 YES: The warning signs are present, time to act proactively.

6+ YES: Chronic inflammation could be at play; consult your health care practitioner.

Baking Soda

Removes Surface Pesticides

LOOKING FOR A WAY TO WASH SURFACE PESTICIDES OFF CONVENTIONAL PRODUCE? You don’t need to buy a fancy veggie wash in the produce section. Just grab your box of baking soda from the pantry. Yes, according to America’s Test Kitchen, their studies show that you can remove carbamates and organophosphates simply by soaking your veggies and fruits for 15 minutes in a solution containing baking soda.

It doesn’t have to be a strong solution to do the trick – just two teaspoons of baking soda per quart of water.

America’s Test Kitchen reports that this procedure was more effective in removing pesticides than swirling the veggies in the same solution for 30 seconds, and also outperformed two other methods: soaking in a 3:1 water-vinegar solution or simply rinsing the veggies under cold water.

Why does baking soda work?

Because most pesticides aren’t stable at an alkaline pH, the alkalinity of the baking soda breaks them down, allowing them to be rinsed away.

NOTE: This only works on certain classes of pesticides and only those left on veggie surfaces. Baking soda won’t remove pesticide residue from the skin or from plant roots.

But for most uses and in many circumstances, baking soda is the easy, cost-effective cleaner you’re looking for.

*This quiz is not a substitute for a medical diagnosis, as it is intended for educational purposes only. Please consult your health care practitioner if you think inflammation may be a factor for you and before starting any new supplements.

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This is critical because exercise can weaken these systems and induce “leaky gut” and risk of infection.

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Nourish your eyes NUTRITION’S IMPACT ON MACULAR DEGENERATION

BY JULIA SOLNIER, PhD

Imagine you’re flipping through a photo album, but the faces in the centre of every picture have faded into a blur. That’s what age-related macular degeneration (AMD) can do. The good news? What you eat may help protect your vision and slow the progression of the disease.

THE QUIET THIEF OF VISION Age-related macular degeneration (AMD) is one of the leading causes of vision loss in adults over 50. It impacts nearly 200 million people globally and is expected to reach 288 million by 2040. AMD affects the macula, the small but critical part of the retina (the light-sensitive tissue at the back of the eye) responsible for sharp, central vision. Reading, driving, and recognizing faces all depend on it.

Often, AMD starts silently. Straight lines may appear wavy, colours may lose their vibrancy, or dark spots may obscure your view. Once advanced, the damage is often irreversible.

But there’s hope as research shows that diet, lifestyle, and targeted supplements can slow AMD, and in some cases, help prevent it from progressing at all.

WHAT CAUSES AMD? AMD is believed to result from a mix of aging, oxidative stress, chronic inflammation, and impaired cellular cleanup (autophagy).

■ Photoreceptor damage occurs in the macula, the retina’s central zone, in light-sensitive cells ■ Aging is the biggest risk factor ■ Smoking can double your risk – it’s the most avoidable trigger ■ Other risks include type 2 diabetes, physical inactivity, high alcohol intake, and light-coloured eyes ■ Genetics play a key role: common variations in Complement Factor H and ARMS2 genes significantly increase susceptibility

WHAT SCIENCE SAYS ABOUT PREVENTION There’s currently no cure for macular degeneration, so the goal is to slow its progression, and nutrition plays a central role.

One of the most influential studies in eye health, the Age-Related Eye Disease Study (AREDS), followed over 3,600 adults (aged 55–80) at risk for AMD. Researchers tested whether high-dose supplements could delay the disease. Participants were randomly assigned to take: ■ Antioxidants (vitamins C and E, and beta-carotene) ■ Zinc and copper ■ Both – antioxidants (vitamins C and E, and beta-carotene), and zinc and copper ■ Placebo Individuals who took ANTIOXIDANTS, ZINC, and COPPER had a lower risk of progressing to advanced AMD and were less likely to experience significant vision loss. Zinc alone helped too, but the combination offered the strongest protection, especially in higher-risk individuals.

LUTEIN AND ZEAXANTHIN are plant-based carotenoids that accumulate in the macula, where they help filter harmful blue light and reduce oxidative stress.

■ The follow-up trial, AREDS2, found that replacing beta-carotene with lutein and zeaxanthin provided similar (or better) protection, without the increased lung cancer risk linked to beta-carotene in smokers.

ASTAXANTHIN, a potent marine antioxidant, shows early promise for protecting retinal cells and reducing inflammation involved in AMD, though it’s not yet part of standard guidelines.

KEY TAKEAWAY: For adults over 55 with signs of AMD, a daily supplement containing lutein, zeaxanthin, vitamin C, vitamin E, zinc, and copper may help slow disease progression and preserve vision.

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HOW DIET AFFECTS EYE HEALTH While supplements such as lutein, zeaxanthin, and key antioxidants support eye health, long-term eating patterns may offer even broader protection. Studies consistently link the Mediterranean diet, rich in leafy greens, fruits, whole grains, fish, and healthy fats, with a lower risk of macular degeneration and slower disease progression.

■ Leafy greens (spinach and kale) and eggs: Rich in lutein and zeaxanthin ■ Fatty fish (salmon, mackerel, and sardines): Provide omega-3 fatty acids (DHA and EPA) that reduce inflammation and may support retinal health.

■ Colourful produce (berries, squash, bell peppers, carrots, and tomatoes): Contain a wide range of antioxidants (e.g., polyphenols) that combat oxidative stress and improve blood flow to retinal cells.

■ Nuts and seeds: Excellent sources of vitamin E and healthy fats, important for cell membranes in the eye.

■ Whole grains and legumes: Support blood sugar control.

Unstable glucose levels can worsen retinal stress and damage.

THE BIG PICTURE What’s more vital than your vision? It’s how you move, connect, and live.

Eyesight provides us with independence, safety, and a higher quality of life. While nutrients like lutein, zeaxanthin, and antioxidants support eye health, your strongest defence is still your lifestyle and regular eye exams after 50. Quit smoking, drink less, eat well, move more, and get checked. Start now and stay consistent. You might not only slow AMD, but also prevent it from stealing your sight.

Q&A How is age-related macular degeneration (AMD) diagnosed?

Through a comprehensive dilated eye exam. Doctors often use optical coherence tomography (OCT), retinal imaging, or fluorescein angiography to detect macular changes, even before symptoms appear.

Can AMD be reversed?

No, there is no cure. But progression can often be slowed with lifestyle measures, such as not smoking, eating a diet rich in leafy greens and omega-3 fatty acids, and protecting eyes from UV light, and, in appropriate cases, taking the right supplements, such as the AREDS2 formula (vitamins C and E, zinc, copper, lutein, and zeaxanthin).

Who would benefit from taking supplements?

Adults 55 years and older with early or intermediate AMD in one or both eyes, or advanced AMD in one eye.

Is AMD the same as cataracts or glaucoma?

No, AMD affects the macula, leading to central vision loss. Cataracts cloud the lens, and glaucoma damages the optic nerve, often causing peripheral vision loss.

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LANDLINES VS. SMARTPHONES An article in The Atlantic magazine sparked quite a debate among its readers, especially parents. Written by psychologist Jean Twenge, it urged families to consider installing an old-fashioned landline at home instead of giving smartphones to teens and younger children. Why? There are several reasons: • Actual phone conversations with peers help kids learn to communicate socially in ways that are appropriate and effective. Texting falls short in comparison because it lacks the information conveyed by pauses or tone of voice.

• A ringing phone shared by the whole family encourages social interaction at home.

Instead of retreating into private smartphone chats that might be hidden from parents and possibly with someone they would prefer their child not talk to, a child receiving a landline call can’t help but turn it into a family event: “Who’s calling? What do they want?”

Twenge reports that some families, increasingly worried that smartphones make teens and adults lonely and disconnected, have started installing landlines as a group. They say it has brought back the days when phone calls were a family event and when kids in the same neighbourhood or friend group could talk outside of school, discuss homework, or just be silly. They also say it helps them teach their kids how to handle conversations politely, including dealing with uncomfortable situations like receiving a call from someone they might not want to talk to.

Hot on the heels of news articles describing how tech executives are limiting their own kids’ access to smartphones and the internet, we hope the return to landlines will become a trend.

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