Skip to content
Spring Super Sale — 20% off EVERYTHING! Ends 4/19 at midnight PT.

Archives

Medical Harm Occurs in 43 Million Hospital Cases Each Year

Preventive health care, be it following a healthy diet, exercising, and taking needed and essential vitamins and minerals in the event of dietary deficiencies, all can help to keep you out of the hospital.

A report published in the British Medical Journal Quality and Safety focuses on yet another reason to avoid hospitalization.

World-Wide, medical harm occurs in 43 million hospital cases each year!

It is not clear if the risk of developing nosocomial infections (infections you didn’t have when checking into the hospital but pick up while you are hospitalized) is even included in this huge 43,000,000 number of cases.

Iatrogenic illness is very, very real.  (This is an inadvertent illness or serious side-effects caused by medical treatment).

Ultimately you and you alone are responsible for your health and the potentially huge financial drain that illnesses and the medical and hospital costs to treat them, can cause.

Eating healthy, exercising, and when necessary, taking supplements that are backed by high-quality published literature in peer-reviewed scientific and medical journals are relatively inexpensive and can go a long way to keeping you healthy and out of the hospital.

 

To the Best of Health,
Curt Hendrix, M.S., C.C.N., C.N.S.

 

 

Natural Alternatives for Optimizing Immune Function

Our immune systems work around the clock protecting us from infection and disease.  Feeling ill is never a good experience. Whether it be a seasonal cold, an ear infection, thousands of other potential ailments,  we feel discomfort, a lack of energy, and even pain. The good news is that our immune system exists specifically to help keep our cells and organs properly functioning so that we feel well, stay healthy and live longer. It is the built-in first line of defense for our bodies.

While the immune system has always had a vital role in human health and wellbeing, it has gained even more attention over the past several months as the world battles the COVID-19 pandemic. We’ve been presented daily with evidence of the immune system’s amazing strengths and heartbreaking vulnerabilities.  The population, doctors, and researchers alike have had a growing interest in understanding how we can better prepare our bodies to respond and defend if exposed to the virus.

This article gives you an easy-to-read overview of the immune system and discusses actions you can take to help support the natural immune response. In addition to evidence-based lifestyle suggestions and a close look at conventional treatments, we look at the evidence behind how different natural supplements support a healthy immune system.

What is the Immune System?

organs, and chemicals responsible for identifying and removing cells, toxins, bacteria, viruses, and fungi that could potentially cause a person to get sick.

When the innate immune system cannot stave off an illness, the adaptive immune system takes charge. This second line of defense works to build and activate cells called B cells and several types of T cells. These cells are responsible for identifying specific illness-causing cells and creating a response system to eliminate cells that are causing illness so that they can feel well again.

In most cases, the immune system remembers how to fight against certain types of viruses and bacteria so that, if a person is exposed to the same pathogen again, it can respond well enough, so we don’t get sick.

How to Support Immune System Health

Lead a Healthy Lifestyle

Several lifestyle factors are at the base of healthy immune system function. These include:

  • A balanced diet that supports optimal nutrient intake and weight management
  • Minimizing sugar intake, as this could trigger an immune response
  • Regular physical activity and exercise
  • Avoiding exposure to toxins
  • Minimizing stress
  • Getting enough sleep and rest

Despite everything we know about living a healthy lifestyle, normal life circumstances do not always make it realistic to lead a perfect immune-supporting diet.

When we experience stress, are overloaded with toxins, aren’t getting enough sleep, or aren’t eating a balanced diet, the immune system can become overwhelmed or deficient. We are at greater risk of getting sick, and our bodies may have a more challenging time fighting off illness.

In these cases, treatments and supplements may help support the immune system response, reduce illness time, or alleviate symptoms.

Conventional Treatments for Seasonal Illness

When you get sick with the common cold or flu, there is no cure. You must wait until your adaptive immune system responds to the illness. In the meantime, it is common for people to take conventional over-the-counter medicines like paracetamol, ibuprofen, acetylsalicylic acid, and antiviral drugs. In most cases, these drugs only address illness symptoms without supporting natural immune activity, and they may have unpleasant side effects.

As a result, researchers have gained a growing interest in natural supplements that enhance natural immune function to take in addition to, or instead of, conventional treatments.

Natural Herbs and Nutrients (Vitamins and Minerals) that Support the Immune System

This section includes a description of nine herbal extracts and naturally-occurring vitamins that researchers and herbalists have identified as natural treatments to support the immune system. For each natural supplement, we describe how they work and what the research says regarding its role in preventing and treating different illnesses.

Andrographis Extract

Andrographis extract comes from the Andrographis paniculata plant, which is commonly known as create or green chiretta. It is an ancient herb that has been used in Ayurveda and Traditional Chinese Medicine for centuries for many chronic diseases and acute ailments, including cancer, diabetes, high blood pressure, skin diseases, upset stomach, and influenza.

Researchers have identified many of the properties of Andrographis extract that help support the immune system and relieve symptoms. Some of the most essential conclusions of research on the effects of Andrographis extract include:

How does it work? Many of the immune-supporting properties of Andrographis extract are due to the high concentration of andrographolide lactones found in the plant. These lactones stimulate the immune system and have potent antiviral, anti-allergic, anti-diarrheal, hypoglycemic, and anti-inflammatory effects.

Siberian Ginseng

Siberian ginseng, whose scientific name is Eleutherococcus senticosus, is best known for its ability to support immune system response and its anti-cancer activity.

Some of the research conclusions that support the use of Siberian ginseng for immune health are as follows:

Siberian ginseng is useful for supporting the immune system because of its strong and stable antiviral properties, including preventing virus multiplication.

Elderberry Extract

Elderberry extract is one of the best-known natural remedies against infections across the globe.

Some of the most research benefits of elderberry extract for the immune system include:

Elderberry extract has been researched in the lab for centuries, and scientists have identified multiple properties that are to credit for the herb’s immune-supporting effects. It has explicit antiviral activities, even inhibiting the replications of certain viral strains.

It also has a potent antioxidant profile, which explains its ability to eliminate free radicals that could damage immune cells. Additionally, elderberries have properties that prevent the replication of certain types of bacteria in the body.

Vitamin A

Vitamin A is a vital component for immune system development and maintenance. Vitamin A has confirmed anti-inflammatory capabilities and can boost immunity. Some of the most recent research has confirmed that vitamin A may:

Vitamin A likely works to boost immune health in many ways, including supporting the production of cells that are part of the adaptive immune system, including T-cells, antibodies, and antigens.

Vitamin C

Vitamin C is one of the best-known nutrients known to support the immune system. It is essential for the healthy functioning of immune cells. Yet, since vitamin C deficiency is relatively common, most people’s immune response is also depleted.

Some of the research-backed benefits of vitamin C for the immune system include:

Vitamin D

Most people know of vitamin D as a nutrient that supports bone health. While this is true, it is also essential for immune health. In fact, before the invention of effective antibiotics, vitamin D was used to support immune response. Scientists know a lot about the role of vitamin D in immune response. Vitamin D:

  • Contributes to immune functioning: in populations with vitamin D deficiency, there are higher risks of some types of infection.
  • Modulates adaptive immune response cells. In people with autoimmune diseases, vitamin D has a vital role in supporting the healthy activity of B cells and T cells, which are the main response cells of the adaptive immune system.

Vitamin D is an essential component of several vital cells in the immune system. Its presence supports the physical barrier of cells in the immune system and supports the capacity of immune cells to eliminate pathogenic cells through a process called phagocytosis.

Biotin

Biotin (vitamin B7) is best known for its role in supporting hair and nail health, but it is also indispensable for immune functioning. Some of biotin’s roles in supporting immune health include:

Chromium

Even though humans only need chromium in trace amounts, it is not easy to obtain in significant amounts in commonly consumed foods. Deficiencies in chromium are associated with a range of chronic diseases and metabolic deficiencies that influence immune health.

Research has shown that chromium deficiencies influence immune health by:

  • Impacting immune cell production, including that of T and B lymphocytes, macrophages, and cytokines.
  • Helps to regulate blood glucose. Since high blood glucose can alter the immune response, chromium could benefit the immune system in this manner.

Zinc

Zinc is essential for both innate and adaptive immunity. It is crucial for stabilizing cell membranes, including the membranes of cells that are exposed to pathogens. Zinc also has antioxidant functions that scavenge substances that can damage cells. Some of the leading research findings of the role of zinc in the immune system include:

  • Implicated in infectious diseases: people with infectious diseases like HIV, tuberculosis, and pneumonia are more at risk of having a zinc deficiency. Deficiencies of zinc are also linked to excessive inflammation and poor outcomes, and zinc supplementation has an essential role in preventing complications.
  • Supports healthy immune cell function: Zinc is vital to the healthy functioning of several immune cells of the innate and adaptive immune systems, and zinc deficiency interrupts the function and multiplication of healthy cells.
  • Helps to eliminate pathogens due to zinc’s antioxidant properties and due to its ability to signal dangerous cells.
  • Regulates anti-inflammatory function by controlling exaggerated immune responses while signaling immune cells when an inflammatory response is appropriate.

Main Takeaways

Having a stable immune system is essential for living a healthful life. While our DNA gives the immune system instructions on how to develop and when and how to respond, there are daily actions that we take that can either support or weaken our immune response.

A healthy lifestyle, including a nutrient-dense diet, regular exercise, and rest, are essential for supporting the immune system. However, factors over which we have less control, like stress levels and exposure to toxins, and exposure to viruses and bacteria for which the body is not prepared, make it almost impossible to continually have a healthy immune system.

One of the ways to support immune health is through taking natural herbs and supplements. In this article, we reviewed nine herbal extracts and vitamins that are scientifically-shown to have potent properties that support the immune system response while also reducing the symptoms of illnesses.

For more details on how to support the immune system naturally, you can read my WHITE PAPER.

To the Best of Health,
Curt Hendrix, M.S., C.C.N., C.N.S.
Chief Scientific Officer, Akeso Health Sciences

 

 

What You Need to Know About Knee Pain and Arthritis

For several decades I’ve played competitive tennis on the cement courts in Southern California. In hindsight, being slightly bowlegged exaggerated the pressure and forces on my knees, so its not surprising that I developed knee arthritis and significant knee pain.

I’m a pharmaceutical chemist, for those who don’t know me, and have a master’s degree in clinical nutrition. Unfortunately, the pain developed close to 30 years ago before I became an expert on plant chemistry and its potential benefits. Because of this expertise, I became the principal investigator of several studies funded by the National Institutes of Health exploring the benefits of natural compounds for the prevention of Alzheimer’s disease. I mention this so you understand I am a scientist, not just some marketing person at a dietary supplement company. Because the pain occurred before my plant chemistry studies, I agreed to do bilateral knee surgery, which was unsuccessful and made my pain worse.

If you suffer from knee pain, I don’t have to tell you how negatively it affects your quality of life. Walking up and down stairs is not only a real challenge but potentially dangerous due to the instability the pain causes. Standing up from a chair or doing a deep knee bend to pick something off of the floor can be difficult and painful.

Having the training and ability to access and analyze medical studies and wanting to avoid drugs, I experimented on myself with those dietary supplements and herbal extracts that had clinical documentation to potentially reduce knee pain.  I tried glucosamine and chondroitin sulfate at the proper dosages and for the proper amount of time but found little or no benefit.  This was not particularly surprising because several randomized placebo-controlled studies also found no benefit while some other studies did. It is important to note that many supplements you read about sound good but don’t have quality human studies supporting their use.

Inflammation is a significant component of osteoarthritis that causes the pain we experience. Inflammation is a component of every chronic degenerative disease that we may develop as we age. So controlling it is crucial to reduce the pain of arthritis and decrease the risk of developing age-related chronic degenerative diseases.

I understand what happens physiologically and chemically in the body allowing inflammatory compounds called cytokines to develop and take hold causing damage and pain. There are literally dozens of plant phytochemicals that have some degree of anti-inflammatory mechanisms of action. The goal of my research was relatively simple. I had to determine which of these phytochemical compounds were the most effective at reducing inflammation and pain.

If I found a particular phytochemical compound to be superior, the fact that it might cost more had absolutely no impact on my decision to use it when formulating dietary supplements. Often in the dietary supplement industry, certain compounds are substituted or used at reduced non-therapeutic doses by companies trying to save money. Making these kinds of decisions is foreign to my nature and my ethics.

After several years of experimenting with the various anti-inflammatory phytochemicals I believed had the most potential both individually, and combined, I discovered a formulation that reduced my knee issues by 70 to 90% depending on normal day-to-day fluctuations. This combination also improved the health of my muscles, ligaments, cartilage, and bones for the long term, and drastically improved the active, mobile life I now enjoy.

Click HERE for the best natural herbs, vitamins, and minerals for joint comfort and mobility.

If knee or joint pain is an issue in your life, I strongly suggest you also read the free white paper I created for the thousands of physicians, nurse practitioners, and other healthcare professionals who either use or recommend my formulations. The white paper describes pharmacological and non-pharmacological interventions and discusses the data on traditional options as well as individual natural alternatives for joint comfort, integrity, and function.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.
Chief Scientific Officer, Akeso Health Sciences

 

RELATED ARTICLE:  5 Important Facts About Joint Pain

 

 

 

Psyllium – Dietary Fiber, Health Benefits and Uses

Dietary fiber, sometimes called roughage, is a fundamental component of a healthy diet. It is found naturally in various fruits, vegetables, legumes, and whole grains. While it is mainly known for its digestive benefits, fiber plays an essential role in your overall health.

There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and gets broken down into a gel-like substance that supports digestion and improves blood glucose control. Insoluble fiber adds bulk to the stool and promotes a smooth passage of nutrients and waste through the gut. Some estimates indicate that only 5 percent of adults in the United States meet adequate fiber intake recommendations.

Are you getting enough fiber in your diet?

Psyllium has been used for centuries to promote digestive health, increase fiber intake, and support cardiovascular health.

What is psyllium?
Psyllium is a plant-based soluble fiber derived from the husks of the psyllium seed (Plantago ovata), an herb native to India but that is now grown worldwide including growing wildly in the southwest U.S.  The name psyllium comes from the Ancient Greek “psúlla,” meaning flea or spider because each plant can produce up to 15,000 tiny seeds that resemble clusters of small insects. Clinically, psyllium is used as a mild laxative or supplement for people experiencing frequent constipation or that need to add more fiber into their diet.

Health benefits
Evidence suggests that taking a daily psyllium supplement can bring many health benefits.

Constipation
Constipation happens when the colon absorbs too much water from stool during the digestion process, causing the stool to become tougher in consistency and harder to evacuate. The most common causes of constipation include not eating enough fiber, stress, sedentarism, and certain medications (especially antidepressants and iron supplements). Psyllium works as a bulk-forming laxative and can help relieve and prevent constipation. Bulk-forming laxatives work by drawing water into your intestines to produce bigger, easier-to-pass stools.

In one study of 170 individuals with chronic constipation, those who took 5.1 grams of psyllium twice a day experienced positive changes in their stool composition and number of bowel movements.

A small analysis looking at the characteristics of the bowel movements of participants taking different types of fiber supplements (psyllium, wheat bran, or a combination), found that psyllium had a more significant effect on the stool bulk and amount of water. Participants taking the fiber supplement also reported significantly fewer “hard” bowel movements.

In another study, drinking psyllium seeds dissolved in warm water reduced constipation in patients with gastroesophageal reflux disease (GERD). Compared to a common GERD medication (omeprazole), psyllium was also more effective in minimizing the risk of recurring GERD symptoms.

IBS
IBS is a common disorder that affects the colon. It is the most commonly diagnosed gastrointestinal condition globally. In the United States, it is estimated that 10 to 15 percent of the adult population suffers from IBS symptoms. There are three major types of IBS: IBS with constipation (IBS-C), IBS with diarrhea (IBS-D), and IBS-A, which alternates constipation and diarrhea. Psyllium can help reduce discomfort for any type of IBS.

Research shows that psyllium not only helps relieve constipation – it can help treat diarrhea, too. In a study, individuals undergoing radiation therapy who took a psyllium supplement experienced fewer radiation-related diarrhea instances. Furthermore, a study from 2017 showed psyllium supplementation significantly reduced the number of IBS-related abdominal pain episodes in children with IBS.

Heart health
Fiber, including psyllium, contributes to heart health in several ways. According to a 2018 study published in the American Journal of Clinical Nutrition, psyllium helped lower LDL (“bad”) cholesterol levels and two other risk factor markers for heart disease. The gel-like fiber created when psyllium absorbs water may also play an important role in lowering our “bad” LDL (low-density lipoproteins) cholesterol via a similar mechanism to that of cholesterol-lowering drugs.  This mechanism involves psyllium binding to bile acids in the gut and preventing their re-absorption. This has important implications for our health as studies have suggested that high LDL cholesterol is associated with various cardiovascular diseases. A review of studies concluded that increasing fiber intake could help prevent high blood pressure.

Glucose Control
Controlling blood sugar levels is essential for good health. Studies show that adding psyllium husk to the diet has been shown to control spikes in blood sugar following a meal by reducing the rate of carbohydrate absorbed. This helps to reduce blood sugar swings and the energy crash that commonly follows a meal. Psyllium husk also helps to improve long-term glucose control according to another study.

Weight Control
Water-soluble fibers like psyllium promote satiety, or the feeling of fullness, which may help you lose weight and prevent cardiovascular risk factors like obesity and type 2 diabetes. The high fiber content of the psyllium husk has been demonstrated to help slow the digestion of food within the stomach and increase feelings of fullness following a meal.

GERD (reflux)
GERD or gastroesophageal reflux disease impacts tens of millions of people, and proton pump inhibitors PPI’s (medication that reduces the production of acid in the stomach like Prilosec) have significant side effects and the potential to create other pathologies. If you are one of the people with both Gerd and constipation psyllium is a perfect solution. A 2018 study concluded that the use of Psyllium seed in the treatment of functional constipation in patients with GERD is very safe, effective, easily available, and this treatment also minimizes the chance of recurrence of GERD compared to omeprazole (a prescription treatment for GERD). Please note that you can also take psyllium for GERD even if you are not experiencing constipation.

How to take psyllium
You may find psyllium in many forms: powdered, granulated, in capsules, liquid, and more. Typically, dissolving one tablespoon of psyllium in a glass of warm water (8 oz. – 16 oz.) and drinking twice a day before a meal can help prevent constipation and maintain regularity. To prevent gastric discomfort, it is recommended to start with lower doses to allow the digestive system to get used to the increased fiber. Psyllium can be purchased in grocery stores, health food stores, and online.  Common brands are Meta Mucil Fiber, NOW Psyllium Husk Caps, Viva Naturals Psyllium Husk Powder, and  Anthonys-Organic-Psyllium-Powder to name a few.

Fiber drink mixes are available on the market

As low-fiber diets appear to be a risk factor for heart and gastrointestinal issues as well as other health issues, it is important to add fiber to your diet. The benefits listed above can be achieved through a range of whole food sources, and the addition of 1-2 teaspoons of psyllium husk each day.

 

To the Best of Health,
Curt Hendrix, M.S., C.C.N., C.N.S.

 

 

Natural Options for Acid Reflux, Heartburn, Cough and More

Burping, belching, stomach growling, gas pains, sore throat, phlegm, difficulty swallowing, coughing, reflux/heartburn, diarrhea, constipation even voice problems… Are any of these symptoms persistent or chronic issues in your life?

Fortunately, most of the symptoms above have not been ongoing issues in my life, so I was never completely aware of just how much they can impact the day-to-day quality and enjoyment of life. Not too long ago that all changed when I experienced food poisoning. It is because of what I suffered that I am writing this article to give you simple everyday and inexpensive strategies you can implement to reduce or even completely eliminate any and all of these symptoms. Though many things can cause these symptoms they ultimately, for the most part, center around a compromised digestive system (dyspepsia).

Digestion issues can be a tiresome problem

The food poisoning caused seriously painful abdominal/gas pains and for some reason, constipation. I was constantly belching and burping which was my body‘s attempt to try to rid myself of the gas that was building up in my digestive system and this led to reflux symptoms like sore throat, phlegm, heartburn and cough, and even difficulty speaking. I knew the toxic bacteria were causing an imbalance in my gut and I took a powerful probiotic (100 billion) but I wasn’t sure how quickly or how much it would help.  To address constipation, I took a tablespoon of ground psyllium husks stirred into 10 ounces of water and drank it immediately.  I was also concerned about dehydration so I drank plenty of water and added electrolytes by drinking half of a bottle of Pedialyte. In less than 24 hours, the psyllium resolved constipation and 90% of my abdominal pain.

However, I continued to have a sore throat, cough, and difficulty speaking. These are often common symptoms of GERD (gastroesophageal reflux) and LPR, (silent reflux called Laryngopharyngeal Reflux). 

When you have abdominal and digestive issues like the ones I am describing, stomach contents can back up into your esophagus and in some cases through the esophagus into your throat and voice box as well. These contents can contain a protein digestive enzyme called pepsin that damage both your throat and your voice box and thus the symptoms I am describing.

Help for digestive issues, cough, sore throat, indigestion, acid reflux – I recommend the following:

    • Gargling with Baking Soda: Baking soda can deactivate pepsin. Gargling with 1/4 tsp of baking soda mixed with 1/2 c of warm water and then swallowing it often brings relief to a sore throat. Note: Gargling does not allow the baking soda to reach the voice box which sits on top of the trachea (air pipe) which is protective.
    • Steaming with Baking Soda:  Using a steamer or inhaler, (Gurin – available on Amazon).  To get the baking soda solution to your larynx (vocal cords) I suggest using a steamer/inhaler into which you put the baking soda water solution. Breath in the steam from the baking soda solution. It will reach the vocal cords and deactivate the pepsin that is irritating them.
    • Psyllium – Drink 1 tablespoon of psyllium husks briskly stirred into 10 oz of water, 2-3 times per day.
    • Left side-sleeping – When excess acid builds up in the stomach, it can come into contact with the esophagus and as mentioned, can even rise upward towards the throat, causing a number of uncomfortable issues. Severe heartburn, pain, and even the feeling of choking or coughing at night can be the result of acid reflux or GERD. When left untreated, acid reflux often gets worse, making sleeping even more difficult and even causing damage to the esophagus. Sleeping on your left side is an easy and effective method of natural relief that can not only relieve heartburn pain but can also help prevent damage to the stomach and esophagus. When sleeping on your left side, the opening of your stomach that connects to the esophagus will be pointing down making it more difficult for the acid to reflux from your stomach into the esophagus.
    • Slippery Elm and Sage – If the baking soda doesn’t completely eliminate your sore throat and cough, I suggest adding 1 capsule each of slippery elm and sage to either 1/2 half cup of warm water or 1/2 ounce of olive oil, whichever you are most comfortable with. Gargling it for 45 seconds to a minute will really help.

Please understand that the techniques and procedures I have described above help alleviate these symptoms regardless of what caused them (indigestion, burping, belching, stomach growling/gas pains, sore throat, phlegm, difficulty swallowing, coughing, reflux/heartburn, diarrhea, constipation, and voice issues). After following this regimen, I was 90 to 100% better in less than a few days.

In most cases, the symptoms described above will be due to dyspepsia/indigestion/GERD

The two most important preventive daily steps that you need to incorporate into your life if you suffer these symptoms are:

1- take a tablespoon of psyllium dissolved in 8 to 10 ounces of water twice a day just before or after a meal.

2- take a powerful probiotic once a day.

I believe by just doing these two things there is a strong likelihood that you will reduce or eliminate your indigestion, abdominal issues, and or GERD.

These easy preventative and relief strategies should make a big difference.  If you try any of these suggestions, please let me know which of the options you found most beneficial.

 

To the Best of Health,
Curt Hendrix, M.S., C.C.N., C.N.S.
healthadvisor@migrelief.com

 

Related Article:  Natural Treatments for GERD

 

 

The Surprising Health Benefits of Fresh Air

Even before the COVID-19 pandemic started and the world was asked to stay at home and avoid social interactions, our demanding schedules and hectic routines left little time to enjoy the great outdoors. In fact, according to some pre-pandemic government estimates, people in the United States spent, on average, 90 percent of their lives indoors.

Being “cooped up” inside for extended periods can increase feelings of loneliness and isolation, which have been linked to higher risks for physical and mental health conditions, such as depression and anxiety, high blood pressure, heart disease, and even premature death. But, while it may still be a little longer before we can return to our normal lives, it is never too late to reap the health benefits of being outdoors and getting some fresh air.

Here are a few reasons to venture out and soak up the sunshine and fresh air, even if we temporarily have to do it while wearing a mask and allowing sufficient space for social distancing.

It helps clear your lungs

Now that the weather is getting colder, it may feel cozy to stay indoors with all the doors and windows sealed shut, but stale indoor air can wreak havoc on people who suffer from allergies or are prone to respiratory problems.

Considering the amount of smog, haze, and car emissions floating in the air, it’s easy to think that air pollution occurs only outside. But research shows that the air in indoor spaces can be more polluted than the air in the street. Microscopic dust mites, mold, lead, fire retardants, and radon (not to mention volatile chemicals from everyday household products) can hang on the walls, cushions, carpets, and drapes. When we breathe them in, they can cause allergies, asthma, and lung irritation.

Fresh air, on the other hand, contains higher levels of oxygen and lower levels of pollution. Oxygen helps dilate blood vessels in the lungs, promoting cellular and tissue reparation and improving their ability to cleanse themselves.

It may help you heal faster

Oxygen is not only good for clearing out your lungs. It’s also essential for healing from illnesses and injuries. An adequate amount of oxygen is needed for cellular function; it keeps cells nourished and helps create adenosine triphosphate (ATP), an essential organic compound and the primary energy source at the cellular level.

Studies have shown that patients exposed to natural sunlight after surgery tend to take fewer medications, experience less pain, and have a more favorable recovery experience. A recent study published in the journal Biomolecules also showed that oxygen therapy has the ability to preserve brain tissue and improve outcomes in stroke patients. While this study was not conducted using outdoor, fresh air, it’s pretty clear that we could all benefit from breathing in a little more oxygen in the form of fresh air.

It will improve your mood

Vitamin D is a fat-soluble vitamin that the human body makes when the skin is exposed directly to the sun. There may be some association between vitamin D deficiencies and certain mood disorders, including depression and seasonal affective disorder (SAD) – a type of depression that typically occurs during the fall and winter and ends in spring or early summer. In a 2018 meta-analysis published in the British Journal of Psychiatry, investigators found that low vitamin D levels are associated with depression.

In addition to higher vitamin D levels, spending time outdoors – especially in green spaces – has been associated with a lower risk of developing psychiatric disorders. In fact, a 2019 meta-analysis of studies comparing indoor and outdoor exercise found that just a few minutes of exercising in an outdoors, green space resulted in improved mood and better self-esteem.

Go outside and get some fresh air

It will give you more energy and mental clarity

Evidence suggests that children with ADHD may fare better in exams and schoolwork after spending time outdoors. Getting fresh air in outdoor green spaces also seems to reduce ADHD symptoms in some children. Of course, those studies were done in children, and it’s hard to say if it applies to adults, let alone adults without ADHD. But, in a 2008 analysis conducted by researchers from the University of Michigan, participants who walked in nature improved their attention and memory scores by 20 percent compared to those who walked in more urban settings.

It will boost your immune system

Those who get outside and breathe fresh (clean) air on a regular basis have been shown to have stronger immune systems than those who stay indoors. Fresh air can help your immune system to fight off disease more effectively due to healthier white blood cells. It also supplies your immune system with the oxygen it needs to kill and destroy bacteria, viruses, and germs. Breathing in stale air will not supply your body with enough oxygen to keep your cells fueled and functioning properly.

It will improve heart health

Being outdoors and inhaling fresh air helps clear your lungs and enables you to take deeper, longer breaths of air — which increases the amount of oxygen that’s transported to your body’s cells. Increased oxygen in your body is great for your heart and overall health.

Spending time outdoors

There is nothing worse than being stuck indoors for long periods of time. We all need fresh air; our bodies crave the oxygen and the good feelings that come with it. Not only will you feel better, but you may boost your health for a lifetime. Make some time in your life to get outside and breathe the freshness. Spending time outdoors does not mean you have to take a trip to a national forest. Just being outdoors anywhere the air is fresh should be part of your everyday health routine. If you are unable to spend much time outdoors and if you live in an area that tends to get good air quality, then open your windows as much as possible and take a deep breath. But if the air quality is poor, especially near major highly trafficked roads or highways, industrial areas, or large airports, air from an HVAC system (air purifier) with a good filter may be better for you. Breathing stale, polluted, or recirculated air makes our bodies have to work harder to get the oxygen they need to rejuvenate our bodies and minds. So head for clean air when you can and breathe deeply. Your body and your mind will thank you in the long run.

 

 

5 Tips to Strengthen Your Immune System Naturally

5 Tips to Strengthen Your Immune System Naturally

A well-balanced, strong immune system is key to preventing infection, disease, or disease complications.  But is it really possible to strengthen the immune system?

Cold and flu season is reason enough to start thinking of your immune system and how to protect yourself against diseases and infections. The stakes are higher this year, though – as the coronavirus pandemic continues to spread all across the United States, people are looking for ways to boost their immune systems and keep their bodies’ defenses as healthy as possible.

But is boosting the immune system really possible? Experts say the answer is complicated. A common misconception surrounding the immune system is that people must ‘boost’ or ‘strengthen’ it to ward off disease. However, an excessively strong immune system can be just as problematic as a weak one. An overactive immune system that continually produces too much of an immune response can encourage the body to attack itself.

Instead, we should strive for a more balanced immune system, one that can identify and attack harmful microorganisms without turning against its own cells and tissues. To do so, it’s important to understand that the immune system is a complex and dynamic network of organs, tissues, and cells that work closely together to defend the body against harmful pathogens.

Certain diet and lifestyle changes – along with key vitamins, minerals, and herbs – are known to positively impact the body’s natural defense mechanism and influence your immune response.

 

5 Tips:

1. Don’t Smoke (avoid second-hand smoke too!)

Each year, more than 480,000 people in the United States die from tobacco-related illnesses. That means that smoking kills more than car accidents, guns, illegal drugs, and alcohol combined. Smoking cigarettes is also associated with many diseases and leads to acute changes in the immune system.

Numerous chemical compounds found in cigarettes are proven proinflammatory and immunosuppressive agents, meaning that they can trigger inflammatory responses and lower the body’s ability to mount an immune response, respectively. In fact, studies have shown that people who smoke are twice as likely to contract a respiratory tract infection, such as the flu or COVID-19. Smoking also seems to reduce the flu vaccine’s effectiveness among older adults.

Avoid second-hand smoke too. Secondhand smoke is thought to expose people to about one percent of the smoke that active smokers inhale. According to researchers, “undiluted side-stream smoke contains many harmful chemicals and in greater concentration than cigarette smoke inhaled through a filter.”

Fortunately, much of the damage from smoking is reversible. Up to 79% of cigarette’s harmful effects and changes and genetic modifications can be reversed after a person quits smoking, according to a 2007 study published in the peer-reviewed journal Genome Biology.

2. Get Enough Sleep

Several studies have looked at the relationship between sleep and immunity and found that the two might be more connected than initially thought. Research shows that people who don’t get enough sleep or are sleep deprived are more likely to catch a cold or get sick after being exposed to a virus. It can also affect how long it takes you to get better and how often you get sick.

A study led by sleep investigators at UC San Francisco reported that people who sleep six hours or less were four times more likely to get sick when exposed to the common cold virus, compared to those who slept seven or more hours per night. Another study conducted in Germany found that sleep is vital for regulating T cells, a type of white blood cell essential for immune function.

Immune chemicals may also be closely intertwined with your nightly slumber. When you are asleep, your immune system gets busy secreting proteins called cytokines. Cytokine is the general term for a cluster of chemicals that carry out several important jobs, like aiding cellular communication during immune responses and mediating and regulating inflammation.

The immune system raises specific cytokines in response to infections, stress, inflammation, and trauma. But if you don’t get enough sleep, your immune system doesn’t get the chance to produce these cytokines, potentially leaving you more vulnerable to harmful pathogens and with a weak immune system.  All in all, sleeping more and better is one of the best forms of daily immune support.

3. Limit Added Sugars

Eating high doses of processed sugars can temporarily “deactivate” or suppress the immune system, increasing the risk for infectious diseases. Although research is being conducted on how added sugars affect the body, we know that sugar seems to affect how white blood (immunity) cells fight harmful pathogens such as viruses and bacteria.

The most common sources of processed and added sugars are candy, bakery items, soda, etc. But it also hides in many savory foods such as bread, salad dressings, yogurt, breakfast cereals, and more. These are a few of the (many) names sugar may show up as in food labels:

  • Corn syrup
  • High-fructose corn syrup
  • Maltose/malt sugar
  • Sucrose
  • Fructose
  • Invert sugar
  • Agave nectar
  • Dextrose
  • Lactose
  • Cane sugar/cane crystals
  • Honey
  • Brown sugar/molasses
  • Evaporated cane juice

4. Manage Stress

Stress produces hormonal changes that decrease the body’s ability to fight colds and other infections. When you are under stress, the body releases cortisol, also known as the “fight-or-flight” hormone.

In appropriate quantities, cortisol can boost the immune system by limiting inflammation. However, chronic stress, or a prolonged cortisol secretion, may drive the immune system to become “resistant.” As a result, the body may need to release more cortisol, causing a disproportionate inflammatory response.

5. Fill Nutritional Gaps

One of the best ways you have to make sure your immune system and its components are functioning is to maintain a healthy diet. Your immune system (just like the rest of your body) runs on the nutrients you get from your food and other sources like nutritional supplements.

The foods you eat have direct consequences (both positive and negative) on how your immune system responds. Each time you eat, the body is flooded with substances that either increase or degrade the immune response. By removing foods that deplete immune system resources (e.g., sugar, alcohol, and refined carbohydrates) while simultaneously incorporating ones that shore up immune defenses, the body’s white blood cells receive the nourishment that they need to promote optimal immune system function. Some nutritional deficiencies can negatively impact the number of immune cells circulating in your bloodstream. Eating certain things excessively, such as fats, can also disrupt your immune system’s ability to craft a healthy immune response.

The best diet for your body’s defenses is one that’s based on whole, minimally processed foods.

Whole, minimally processed foods.

Whole, minimally processed foods.

Include these key vitamins, minerals and herbs:

Clinical studies have shown the following natural immune boosters are highly beneficial for maintaining healthy immunity.

Vitamin D

Vitamin D Most people know of vitamin D as a nutrient that supports bone health. While this is true, it is also essential for immune health. In fact, before the invention of effective antibiotics, vitamin D was used to support immune response. Scientists know a lot about the role of vitamin D in the immune response.

Vitamin D contributes to immune functioning: in populations with vitamin D deficiency, there are higher risks of some types of infection. It modulates adaptive immune response cells. In people with autoimmune diseases, vitamin D has a vital role in supporting the healthy activity of B cells and T cells, which are the main response cells of the adaptive immune system.

Andrographis Extract

Animal studies show that Andrographis, also known as Indian echinacea, can effectively treat and prevent lung inflammation, as demonstrated in a study of mice with chemically induced bronchitis. Double-blind clinical trials have also shown that people taking 48 to 60 mg of Andrographis extract tend to have milder symptoms and recover faster from the common cold.

Elderberry Extract

Elderberries have been considered one of the most healing medicinal plants in the world. Historically, Native American and European civilizations used these tart fruits to heal wounds, treat infections, and lower fevers. Nowadays, elderberries are a popular supplement to fight off common viruses like the common cold and the flu.

100 grams of elderberries provide about 60 percent of the recommended daily intake of vitamin C. Black elderberry extract also contains important compounds like flavonoids, which are potent antioxidants with immune-boosting and anti-inflammatory properties. Evidence shows that supplementing with black elderberry extract can significantly reduce upper respiratory symptoms, like those produced by the cold and flu viruses.

elderberries

Elderberries for immune support

Eleutherococcus Extract – Siberian Ginseng

In traditional Eastern medicine, Siberian ginseng was used as an “adaptogen.” An adaptogen is a substance that might help the body cope better with stress. Nowadays, it is used as a natural immune booster. The active compounds in Siberian ginseng, called eleutherosides, may stimulate the immune system and reduce the duration and severity of some respiratory infections like pneumonia. Research also shows that Siberian ginseng may inhibit the replication of certain viruses, including the human rhinovirus and the influenza virus (flu).

Vitamin A

Vitamin A is an umbrella term for a group of fat-soluble compounds essential for eye health, growth, cellular differentiation, and immunity. Growing evidence confirms the effectiveness of this vitamin for immune system support. Specifically, vitamin A increases the activity of white blood cells such as lymphocytes. It also helps maintain the integrity of the thin sheet of cells that line and protect the internal and external surfaces of the body, called the epithelial tissues.

Biotin

Biotin is a B-complex water-soluble vitamin essential for fat, carbohydrate, and amino-acid metabolism. It is sometimes called vitamin B7 or vitamin H. Although vitamin B7 supplements are generally recommended for hair and nail health, studies show that biotin deficiency may negatively impact the immune system’s functions.

Inadequate biotin levels have been associated with an increased release of cytokines – a number of inflammatory chemicals that fight infections. Cytokines are essential for triggering inflammatory responses that help keep harmful substances out of the body. But when the immune system is producing them erratically, they can lead to severe health outcomes, including organ damage triggered by chronic inflammation.

Vitamin C

Vitamin C is involved in many cellular processes that benefit immunity. As a powerful antioxidant, vitamin C is capable of decreasing inflammation and neutralizing free-radical damage. It also promotes phagocytes’ activity, and research shows it may reduce lung inflammation caused by certain respiratory viruses.

A systematic review of more than 30 studies about the effects of vitamin C found that ingesting 1 to 2 grams (1,000 to 2,000 mg) of this vitamin every day reduced common cold duration by 8 percent in adults and 18 percent in children.

Chromium

Chromium has been linked to an enhanced fat and carbohydrate metabolism and insulin control. Some studies have shown that chromium supplements can help people with type 2 diabetes and prediabetes regulate blood sugar levels more effectively. Chromium may support the immune system by maintaining a healthy metabolism, which is critical for overall health.

Zinc

Zinc is a mineral essential for DNA synthesis and regulating immune function. People who have zinc deficiencies tend to have weaker immune systems and may be more prone to infections. Studies have shown that zinc supplements may reduce the number of respiratory infections in children and may reduce the duration of the common cold in adults when started early on the disease.

 

The 5 simple lifestyle changes detailed above can go a long way towards building and maintaining a strong immune system and protecting yourself from viruses and infections.

Learn more about the importance of these 9 vitamins, minerals and herbs in this scientific white paper.

 

 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 

 

 

COVID Holiday Celebrations – Minimizing Risks and Gathering Safely

It’s hard to believe that almost a year has passed since the world learned about COVID-19, a novel and fast-spreading coronavirus that quickly became a worldwide pandemic. As of December 1st, more than 63 million people have become infected with the virus. Global deaths inch towards 1.5 million – with almost 20% stemming from the United States alone, where a recent surge of infections has firmly taken hold of the country’s healthcare system.

Now, the holiday season is here, and COVID-19 cases are hitting all-time highs. Public health experts believe that the increase in infections is likely to continue – or even worsen – due to the upcoming celebrations.

Still, after months of lockdowns, social distancing, and virtual gatherings, many people are understandingly eager to see their loved ones, reconnect, and regain some sense of normalcy during these trying times. If you’ve been weighing travel plans to join loved ones for the holidays, read on to find out how to reduce the spread of COVID-19 and keep yourself, family, friends, and the community healthy during the holidays.

Safety Tips for the Holidays

First things first, it’s important to keep in mind that there is no such thing as a totally COVID-safe holiday party or event. When it comes to viruses that spread through contact and respiratory droplets, the single most effective way of avoiding infection is to limit exposure by maintaining a safe distance from people who may be infected with the virus. But there are some ways to minimize risks:

Check local infection rates: Research the number and rate of infections (CDC Covid Data Tracker) in your community and the area where the holiday gathering will occur. Then, consider if it’s safer to hold, attend, or postpone it. You may also want to check if hospitals in your community or destination are overwhelmed with COVID-19 cases.

Limit travel:  Travel may increase the risk of getting or spreading COVID-19. If you must travel, opt for driving to your destination with your household members only instead of flying or taking other forms of mass transportation.

Keep events small:  The greater the number of people, the greater the risk for infection. If you are considering hosting or attending an in-person holiday gathering this year, keep the guest list short or ask the host how many people will be at the event. Many health agencies recommend limiting the number of people to 10 or fewer. However, bear in mind that the size of any holiday event should be determined based on local or state laws as well as the ability of people attending the gathering to keep a safe distance from one another.

Wear a mask: Recent studies suggest that as many as 80 percent of people infected with COVID-19 are asymptomatic, meaning that they don’t experience any symptoms from the disease. And because they don’t have any symptoms, they may not even know they have the virus. However, asymptomatic carriers can spread the disease just as much as people that do have symptoms. A mask that completely covers your nose and mouth serves as a barrier for keeping respiratory droplets from going into the air and infecting others. Although wearing a mask to a holiday gathering may feel strange, it is one of the most effective ways to prevent COVID-19 spread.

Other considerations if you are hosting a holiday gathering:

  • Check local guidelines before planning your event.
  • Choose outdoor gatherings over indoor spaces.
  • Ask guests to wear a mask at all times except when eating and drinking.
  • If you are holding the holiday celebration indoors, increase ventilation by opening windows and doors, if possible.
  • Encourage guests to wash their hands often and provide supplies to help everyone stay healthy, such as hand sanitizer, disposable masks, and tissues.
  • Disinfect frequently touched surfaces often.
  • If you are holding a potluck-style gathering, encourage guests to bring their own foods and drinks. If you are serving food, have only one person serve everything to avoid several people touching communal utensils.

Other considerations if you are attending a holiday gathering:

  • Stay at home if you or anyone in your household has symptoms or has been diagnosed with COVID-19 and has not been cleared to be around others.
  • Wash your hands frequently with soap and water or use at least 60% alcohol hand sanitizer.
  • Maintain at least 6 feet (2 meters) distance from people who do not live with you.
  • Avoid crowded areas.
  • Don’t touch your mask, eyes, nose, or mouth.
  • Avoid shouting or singing, especially indoors.

 

Stay safe this winter and enjoy the holidays!

 

 

Facts About Arthritis You Didn’t Know

Arthritis is a common condition that impacts more than 50 million adults in the United States. It is the most common cause of disability, accounting for more than 12 million lost workdays each year. If you or someone you love has been diagnosed with arthritis recently, these facts will help you better understand – and hopefully manage – this condition.

Arthritis is among the oldest-known human conditions

Arthritis isn’t deadly, and it doesn’t decrease the quality of life substantially, as long as you receive treatment and manage it properly. Nevertheless, a diagnosis of arthritis (or any disease) can be frightening, but you’re not alone.  People have been getting it for more than 500,000 years. Historically, arthritis was one of the earliest disorders to be identified and characterized clinically—one that dates back to prehistoric times. Reference to arthritis is found in texts at least as far as 4500 BC. A text dated 123 AD first describes symptoms that appear similar to rheumatoid arthritis.

Arthritis can affect any joint in the human body

There are 203 joints in the adult human body, and each of those joints can develop arthritis over time. Not surprisingly, most of these joints are subjected to wear and tear that can break down the buffer between two bones, causing friction, inflammation, and pain. The joints that are most prone to arthritis include the fingers, hips, back, knees, and ankles.

Arthritis can strike at any age

Most people believe that arthritis is an old person’s disease and that it is entirely a consequence of aging.  This is one of the biggest misconceptions about arthritis. According to the Centers for Disease Control, nearly 2/3 of people with arthritis are under age 65.  It can occur at any age. Nearly 300,000 babies and children have arthritis or a rheumatic condition.

arthritis

Arthritis can strike at any age

 

There are more than 100 types of arthritis

We often hear the word “arthritis” to describe all kinds of joint inflammation, discomfort, or stiffness. However, arthritis is actually a blanket term for more than 100 different disorders and rheumatic conditions. Some of the most well-known types include:

Osteoarthritis (OA): also called degenerative arthritis or “wear and tear” disease, it is the most common type of arthritis, affecting millions of people worldwide. OA happens when the joints’ protective cartilage wears down over time, causing pain and mobility issues. It can affect any joint in the body, but it usually causes the most damage in the hands, knees, and hips.

Rheumatoid arthritis (RA) is a chronic (long-term) autoimmune and inflammatory condition that accidentally causes the immune system to attack healthy cells in the body. This generates pain and swelling in different parts of the body and can cause irreversible joint deformities and bone damage. Experts don’t know what triggers RA, but it is believed that genes and certain lifestyle habits such as smoking can make a person more susceptible.

Gout: this type of inflammatory arthritis is more prevalent in men than in women, but it can affect anyone. It usually starts as a sudden, extremely painful swelling at the base of the big toe that causes the joint to feel hot and tender. It occurs when urate crystals accumulate in the affected joint, resulting from a uric acid buildup in the blood. Being overweight or obese, eating an unhealthy diet, and having certain chronic conditions can increase the risk of developing gout.

Juvenile arthritis (JA): many people don’t know that arthritis can affect children as well as adults. More than 300,000 kids and teens in the United States are affected by JA, a rheumatoid condition that causes the immune system to release inflammatory chemicals that attack healthy cells and joints. There are several subtypes of JA, including juvenile idiopathic arthritis, fibromyalgia, juvenile scleroderma, and juvenile lupus.

Arthritis is more common in older women than in men

Before the age of 55, arthritis is more prevalent in men than in women. However, studies show that after this age, women quickly overtake men in numbers. Experts don’t know what causes this gender disparity, but some theories include estrogen level dips during menopause, anatomical differences (women’s hips are wider than men’s, for example), and the number of full-term childbirths a woman might have.

Rheumatoid Arthritis Is Genetic

Research has found that those who develop rheumatoid arthritis (RA) could be inheriting the disease. Several genes are responsible for the body’s tendency to get rheumatoid arthritis, as well as the severity of the disease. Since rheumatoid arthritis is an autoimmune disease, the genes involved have to deal with immune system control.

Being overweight increases the risk

Having an unhealthy weight is connected to many health issues, including cardiovascular disease and diabetes. Yet, the risks do not stop there. Being overweight or obese has been recognized as a risk factor for developing osteoarthritis. With recent studies revealing that more than 50-percent of North Americans, including Canadians and Americans, being overweight, an explosion of osteoarthritis is expected to occur as this overweight population ages. After all, any weight-bearing joints like the knees, hips, and back, are going to be worn down faster if you are carrying extra weight than if you were at a healthier weight.

Arthritis cannot be cured, but it can be managed

Unfortunately, there is no cure for arthritis, but there are treatments that can help improve its symptoms and slow it down. One of the most important factors when it comes to having arthritis is getting an early diagnosis; early treatment and support may help reduce mobility issues and reduce the risk for future problems.

Arthritis treatments have improved significantly over the past few decades, and there are medications available to stop some types of arthritis and rheumatoid diseases from worsening. Lifestyle habits can also help manage arthritis symptoms, ease pain, and restore mobility:

  • Exercise – swimming is excellent for improving arthritis pain
  • Avoid stress
  • Sleep at least 7 hours every night
  • Don’t smoke
  • Avoid alcohol
  • Maintain a healthy weight

There are natural ingredients that have been clinically proven to be beneficial for arthritis sufferers.

There are several science-backed herbs, vitamins, and minerals that can provide effective nutritional support for arthritis sufferers.

Boswellia extract: a sticky resin extracted from the Boswellia serrata tree, Boswellia has proven anti-inflammatory and analgesic properties. Research studies show that this extract can improve pain and swelling in inflammatory conditions like OA and RA through a series of acids called Boswellic acids that block leukotrienes’ formation (molecules that cause inflammation) in the body.

Ginger: ginger supplements are a safe and effective option for promoting comfort. For example, a 2015 review of five research studies with more than 500 participants found that those who had osteoarthritis and took ginger supplements saw a 30 percent reduction in pain compared to a placebo group. Ginger to supports a healthy inflammatory response, joint flexibility, mobility, and comfort, and boost overall immunity.

ginger

Curcumin: evidence suggests that curcumin – the bioactive compound in turmeric – has potent anti-inflammatory properties. A recent study published in the Annals of Internal Medicine found that, after supplementing with turmeric capsules over 12 weeks, participants experienced significant improvement in pain and stiffness of knee osteoarthritis compared to those taking a placebo pill.

Ashwagandha: research studies looking at the benefits and properties of Ashwagandha have found significant neuroprotectant and anti-inflammatory properties. A study published in the peer-reviewed journal Phytotherapy Research showed that Withania somnifera (Ashwagandha) extract significantly reduced inflammatory markers in the body and may protect against cartilage damage.

Vitamin C – Ascorbic Acid:  Vitamin C is critical for the production and maintenance of collagen, the major component of connective tissue throughout the body. Our joints are largely made of the protein collage, supporting both flexible and strong joints. Low vitamin C intake is directly associated with joint issues in the knees.*

Magnesium
Being deficient in magnesium can mean trouble for your joints and collagen. Magnesium helps promote a healthy inflammatory response, improves calcium absorption, and reduces oxidative stress. The sufficient intake of magnesium is particularly important for maintaining muscle and nerve function, which also contributes to the structural development of bones. Magnesium also has a relaxing effect on the nervous system. This makes magnesium especially important to those involved in sports, the elderly, and anyone of any age with joint issues.*

Boron
The trace mineral boron has been shown to support joint mobility and flexibility while promoting joint comfort. Boron is also critical for the bone health of those bones that surround and are the foundation for your joints. Boron stimulates the bone-growing and strengthening processes.*

Feverfew
Researchers have found that the herb feverfew can inhibit the release of enzymes from white cells found in inflamed joints, which is of particular support for joint comfort.*

feverfew

feverfew

Hyaluronic Acid
Hyaluronic acid binds to water to support lubrication and act as a joint shock absorber. It’s main functions are to maintain collagen, retain moisture, and encourage elasticity and flexible.*

Hopefully, you have learned some important facts about arthritis.  If you have arthritis or have questions about the disease, contact a healthcare professional to learn more.  Learn what lifestyle changes you can implement to improve your symptoms, increase mobility, and promote comfort.  Related Article:  Facts you need to know about joint pain.

Causes of Middle-Age Weight Gain | Good and Bad News

One of the biggest complaints of middle-aged women is weight gain. Though the age period that defines middle age is somewhat arbitrary, differing greatly from person to person, it is generally defined as being between the ages of 45 and 65.  Unfortunately, middle-aged women have a few things working against them such as the fact that the metabolic rate (the number of calories you burn in a day) declines 1% per year beginning around age 30.

There are many causes of middle-aged weight gain and other symptoms commonly experienced by middle-aged women. There are also many strategies you can implement to prevent it.

90% of women gain weight between the ages of 35-55. The average weight gain is about 15-20 pounds, with a disproportionate amount of this weight being an increase in body fat.

What is unfair about this, is the fact that much of this weight gain and/or body fat increase, can occur without, increasing caloric intake.  This is different than the weight you gain because you eat too much of the wrong foods and don’t exercise enough.  It’s the stubborn, difficult weight gain or increases in body fat percentage (without weight gain) that occur in middle-aged and older women.

weight gain

Why does this phenomenon occur in so many women in this age range, and what can you do to prevent or reduce the good chance this may happen to you?

There are specific techniques and natural supplements that can help balance a female body that is desperately trying (and in many cases with limited success) to balance many physiological processes, that by design, change with age. These changes can cause uncontrolled and undeserved weight or body fat percentage gains.

Much of this new weight will NOT be gained as much around the hips and thighs but in the stomach and waist area.  Shifting/fluctuating hormones, stress, and insulin resistance are the guilty parties.

Women who suffer from hormonal migraines will also be glad to learn that controlling these same issues of fluctuating hormones, stress, and blood sugar due to insulin resistance will reduce their migraine frequency and intensity as well.

Why does this weight gain occur when hormones fluctuate and stress and blood sugar are poorly controlled?

Some women can start experiencing the symptoms of early menopause (perimenopause) as soon as they reach mid 30’s. The hormonal fluctuations of perimenopause and the few years after menopause (one full year with no period)  can strongly influence your metabolism, appetite, and increase your storage of fat.

Though your hormones will fluctuate during perimenopause, the general trend is for your estrogen levels to diminish with ultimately the cessation of ovulation.

The body is aware of decreasing levels of estrogen from the ovaries and searches for new sources of estrogen production.  Unfortunately, fat cells are a source of estrogen and the body may convert more calories into fat.

Though progesterone levels also tend to decrease during this period, decreasing progesterone levels does not cause weight gain but they may cause water retention making you feel puffy or bloated.

Testosterone levels may also decrease during perimenopause (and menopause). This could result in decreased muscle mass (as well as other things like decreased libido). Less muscle mass would lead to decreased metabolic rate and additional possible weight gain.

INSULIN RESISTANCE

As if dealing with fluctuating hormones isn’t enough of a challenge during these years of a woman’s life, both men and women (in ever-increasing numbers, mostly due to diet) are becoming “insulin resistant”.

This is a condition where your body is no longer as responsive to the hormone insulin, as it was when you were younger. Our bodies require increasing amounts of insulin to be released to maintain blood sugar at healthy, non-diabetic levels. Insulin resistance can occur whether you are overweight or thin.

When our bodies don’t respond in a sensitive way to insulin, the sugar in our blood is not absorbed efficiently by our cells and they don’t get the source of energy that they need. The cells can feel deprived and appetites increase and fat accumulation and weight gain can occur.

In the case of women suffering from PCOS (Polycystic ovarian syndrome), the insulin resistance that accompanies this condition leads to weight gain as well.  But in the case of PCOS the women often have too much testosterone and this causes weight gain to occur around the stomach and waist much as it does in men.  Also, the hair at the crown of the head can thin, and hair may grow on the face and back.

In fact, because estrogen and progesterone levels drop more than testosterone levels do during perimenopause and menopause, women may also tend to gain more around the middle than the hips and thighs.  Some women tend to lose their waistline.

The fat that you can grab around your belly is NOT the problem.  This is just subcutaneous fat, and though cosmetically not desirable, it is not the fat that increases cardiovascular and cancer risk.

It is the fat beneath your abdominal muscles that surrounds your internal organs that is of greater health concern.   This fat is called abdominal or visceral adiposity.

It is the fat that protrudes out some men’s stomach to the point where they look like they swallowed a beach ball but yet they continue to say………. “Feel how hard my stomach is!”   Of course, it’s hard, there is so much fat underneath the abdominal muscles, pushing them outwards.

Insulin resistance, as well as stress and hormonal fluctuations, can successfully be controlled and reversed and your body, self-image, emotional status, energy levels, cognition, health and over-all life will improve dramatically.

How do you know if you are insulin resistant?

One measurement is to measure yourself around the smaller part of your waist (but do NOT suck your stomach in when taking this measurement).  Then measure your hips around their widest part.

Divide the waist measurement in inches by the hip measurement in inches. If the resulting number is .8 or larger (for women,  1 for men), then you have disproportionate weight in the waist and are at greater risk of having insulin resistance.

Your risk further increases if you have hypertension, low HDL levels (below 45 if you are a woman), or high triglyceride levels (above 150).

If you have darkened skin patches around the neck or armpits, it is extremely likely that you are insulin resistant.  This is a condition known as acanthosis nigricans.

STRESS

The effects of long-term stress on our overall health is very significant.  One of the most important hormones that is released by our adrenal glands when under-stress is cortisol.  This is necessary and helps us to deal with short-term stressful events or stimuli.

But, when stress is chronic, and cortisol is being released in excessive and lasting amounts, it can also lead to weight gain and other health problems.

Like insulin resistance and hormonal fluctuations, stress must also be dealt with.

Bringing it all together

Because stress, hormonal fluctuations, and blood sugar fluctuation due to insulin resistance are also major contributors to chronic migraine headaches as well as weight gain, several of the key “natural medicines” that help to resolve these issues are in MigreLief+M. +M is a good option that provides effective nutritional support to women suffering migraine headaches and additionally makes a difference for women with the related weight gain issues mentioned above.

  • Chasteberry – A specific extract of Vitex Agnus Castus, otherwise known as Chasteberry extract has been shown in numerous human studies to naturally balance the hormonal fluctuation discussed above.
  • Biotin – Doses of biotin, (a B-vitamin) much higher than normally found in multi-vitamin products, have been clinically proven to help regulate blood sugar irregularities that can be caused by insulin resistance.
  • B-6 – High doses of Vitamin B-6 have been shown to address the symptoms of PMS (including bloating and related weight gain) caused by fluctuating estrogen levels.  This vitamin is also involved in the processing of sugar and can help protect against the effects of blood sugar fluctuations caused by insulin resistance.
  • L-Theanine – This amino acid derived from green tea, has been shown to be very calming and help to reduce stress levels.

All four of these ingredients are found in the dietary supplement MigreLief+M.  For those of you who do not suffer from chronic migraine headaches but do want to benefit from their weight gain/loss/body fat benefits, I suggest that you purchase these ingredients separately at your health food store.

 

MigreLief+M

 

For those of you who fear that they are insulin resistant, I suggest taking the following ingredients as well (which can also be purchased at any well-stocked health food store):

  • 800 mcg per day of Chromium Picolinate for blood sugar control
  • 600 mg per day of R-Lipoic acid for blood sugar control
  • Fiber – Consume at least 50 grams of dietary fiber spread out throughout the day with meals.  Fiber helps to slow the body’s absorption of sugar and prevents the fluctuations that we have been discussing. You can choose psyllium as a supplement or, ground flaxseed as your fiber source. When consuming fiber, it is very important to drink plenty of water.
  • B-Vitamin Complex – A daily B vitamin complex of 50 mg of B-1, 2, 3, 5 plus folic acid and B-12 can also help with sugar metabolism and stress.

Diet-wise, lean meats, high fiber whole grains, vegetables, legumes, and fruit will help reestablish normal insulin levels.  Until you see the weight and or body fat starting to drop, keep carbohydrates in the form of pasta, bread and sugar to a minimum.

What to expect?

By following this advice over the course of 3-6 months (3 months or less for migraine sufferers) you should experience a difference in the following areas:

1-     Weight or body fat percentages should start to meaningfully drop

2-     Your hair, at the front and crown of your head, if it was thinning, should start to thicken

3-     Any discolored patches of skin around the neck and armpits should start to lighten or disappear

4-     Migraine frequency and intensity (if you were a sufferer) should noticeably improve

5-     Energy levels should noticeably improve

6-     If you are still menstruating, your periods should be much more regular

7-     If you were experiencing  perimenopausal symptoms, they should improve

8-     If you had unwanted hair on the face or back, it should lighten and thin, if not completely go away.

 

To the best of health,
Curt Hendrix, M.S.  C.C.N.  C.N.S

Migraines and Covid-19 | Is Migraine a Symptom?

The stressful atmosphere of the pandemic has triggered migraines for many migraineurs.  The migraine brain is sensitive and likes consistency.  This disruption in lifestyle has been a trigger for many migraineurs.  The blurred boundaries between work and home life is difficult for many people.   As coronavirus (COVID-19) cases continue to rise globally, many people, especially those with medical conditions – including migraine sufferers – worry about their potential risk for severe illness from COVID-19.

Here’s what we know so far about migraines and COVID-19.

Is migraine a symptom of COVID-19?

Experts know that COVID-19 can wreak havoc in almost every organ of the human body, including the heart, the kidneys, the gastrointestinal tract, and the brain. Blood clots, pulmonary embolisms, and chilblains, an unusual and swelling of the small vessels of the skin that people have come to know as the “COVID toe” are just a few of the many unexpected complications of the coronavirus.

More predictable symptoms include a dry cough, fever, shortness of breath, and headaches. According to a report published by the World Health Organization (WHO) in February, about 14 percent of people with COVID-19 experience headaches, which can be similar to migraines and tension-type headaches. And, because migraines are a type of headaches, it is possible for some migraine-prone people to get these headaches if they have COVID-19.

A small observational study presented at this year’s virtual America Headache Society Annual Meeting found that people can experience headaches similar to migraines or tension-type before getting other COVID-19 symptoms (presymptomatic phase). Interestingly enough, these headaches were also associated with having a shorter symptomatic period.

However, it is important to note that research on COVID-19 is still very limited, and more studies are needed to fully understand the role of the virus concerning migraine headaches and other neurological conditions.

The coronavirus pandemic has been and continues to be a great source of stress, anxiety, and emotional uncertainty for many people. And, as most migraineurs know, stress is a direct trigger of migraines. The American Migraine Foundation recommends migraineurs take steps to minimize their stress, with techniques like:

  • Getting plenty of sleep
  • Exercising for about 30 minutes every day
  • Doing relaxation techniques (mindfulness meditation, biofeedback, yoga)
  • Taking breaks

Are migraine sufferers more at risk of COVID-19?

Migraines do not increase your risk for COVID-19 infection and do not seem to increase your risk for COVID-19-related complications. According to the Centers for Disease Control and Prevention (CDC), people who may have an increased risk of severe illness from COVID-19 include those who have:

  • Cancer
  • Sickle cell disease
  • Chronic obstructive pulmonary disease (COPD)
  • Obesity
  • Serious heart conditions (unstable angina, heart failure, coronary artery disease)
  • Type 2 diabetes
  • A weakened immune system
Reduce Stress When and Where Possible
  • taking breaks from news stories and social media feeds about COVID-19
  • doing breathing exercises or meditation practices
  • stretching
  • avoiding alcohol and drugs
  • exercising regularly
  • getting plenty of sleep
  • contacting friends or family members to discuss feelings

Is it safe to go to my migraine appointment during the COVID-19 pandemic?

The coronavirus pandemic has forced hospitals, health centers, and doctor offices to take extraordinary measures to continue providing care to those who need it in the safest possible way. One of those measures is offering virtual or “telehealth” visits as a safer alternative to outpatient appointments.

A virtual or telehealth visit lets you talk to your doctor by phone or video, usually through a secure and confidential platform. These visits are appropriate for instances where you don’t need a close physical examination, like medication management appointments (refills), follow-up visits, and regular migraine monitoring.

If you decide to visit your doctor in person, there are measures you can take to minimize your risk. The CDC encourages patients to cover their mouth and nose with facial coverings, avoid touching their face, and practice social distancing while inside the clinic or doctor’s office. You may also want to check with your doctor to see if they can prescribe a larger supply of your medications to avoid frequent trips to the pharmacy.

When possible,

  • taking breaks from news stories and social media feeds about COVID-19
  • doing breathing exercises or meditation practices
  • stretching
  • avoiding alcohol and drugs
  • exercising regularly
  • getting plenty of sleep
  • contacting friends or family members to discuss feelings

 

 

 

 

Sleep and Mental Health | Better Sleep Helps Us Cope

Better sleep helps us cope with negative emotions and stress

It’s no secret that sleep plays an essential role in physical health. Sleep is involved in many vital functions, like cell reparation and memory formation and consolidation. On the other hand, poor sleep is linked with worse health outcomes, including higher body weight, greater risk of stroke and heart disease, and more.

But it is not just our physical health that can deteriorate when we don’t sleep enough. Research shows that sleep deprivation and insomnia can also negatively affect a person’s mental health and how they cope with daily stressors.

How sleep affects mental health

Anybody who has spent a night tossing and turning knows how miserable and irritable it can leave you feeling the day after. Drowsiness, decreased concentration, mood swings, and short-term memory problems are some of the immediate effects of lack of sleep. In the long run, sleep deprivation can also contribute to unfavorable changes in mental health.

It was once believed that sleep issues were a symptom of mental health or emotional disorders. But recent research has begun to challenge these views, showing that there seems to be a bidirectional relationship between sleep and mental health, where lack of sleep can be both a symptom of or a contributing factor to mental health problems.

Although researchers are still trying to piece together how this relationship works, we know that different sleep stages play important roles in distinct neurological functions. In the case of mental health, sleep scientists have uncovered that rapid eye movement (REM) sleep – the phase when we usually dream – encourages learning and memory and facilitates the processing of emotional information. In fact, it may be possible that not getting enough sleep prevents the brain from evaluating and consolidating positive memories and emotions.

Anxiety and depression may occur from sleep deprivation

Depression and anxiety are typically associated with sleep problems. Studies suggest that the relationship between these conditions and sleep problems seems to go both directions. One evaluation of 21 long-term studies found that non-depressed individuals with insomnia have a two-fold risk of developing depression, compared to those who slept well during the night.

Sleep disturbances are also common among children and teens struggling with ADHD. Research suggests that reduced sleep may be a predictor or perhaps even a contributing factor of this condition, mainly because people with ADHD tend to experience a number of sleep-related challenges, including night terrors, insomnia, nightmares, and snoring or breathing difficulties.

Further, a recent study conducted by investigators at the University of British Columbia, in Canada, found that shorter sleep duration can even influence how we cope in our day to day lives. Using self-reported data from nearly 2,000 participants, the researchers analyzed how individuals responded to positive and negative events in the day following a bad night of sleep. The results suggested that people with shorter sleep duration were more likely to react to a negative event with less positive emotions than those who slept better.

Improving sleep and mental health

If you’ve been struggling with mental health and sleep problems, your doctor can help you find the most appropriate strategy for you. Treatments for sleep disturbances and mental health issues can range from cognitive-behavioral therapy (CBT) to reshape your relationship with sleep, to prescription medications and other types of personalized care.

Poor sleep hygiene is one of the leading causes of sleeping difficulties. Some habits that can help improve your sleeping routine:

  • Minimizing daytime naps
  • Limiting screen time before bed
  • Avoiding large or heavy meals before bed
  • Making sure you have a consistent sleep routine
  • Exercising during the day
  • Turning your bedroom into an optimal sleeping environment (dark, no loud noises, pleasant temperature)
  • Taking a natural sleeping supplement

FREE SLEEP E-BOOK  & INSOMNIA WHITEPAPER – DOWNLOAD