Parts 1-5 (Published in Lifestyles 55 Magazine) - Additional Installments Coming Soon
When I ask people what they believe is the cause of disease, I get all sorts of answers. Inflammation, diet, lack of exercise, exposure to environmental chemicals, etc. Research confirms that insulin resistance is the key contributor to a wide range of health conditions. Most people aren’t aware of or haven’t even heard of insulin resistance, and most don’t know they have it. Yet estimates are that up to 88% of adults in the U.S., and half the adults in India and China are insulin resistant.
In the early 1900s, the main causes of death were gastrointestinal infections, tuberculosis, and lung infections (pneumonia or influenza). Thanks to improved sanitation, better personal hygiene, and some incredible drugs, infections are no longer the primary cause of death, although exposure to viruses or infections remains a serious risk for those with existing health problems (including diabetes, heart disease, and insulin resistance).
Over 90% of deaths today are from heart disease, cancer, Alzheimer’s disease, diabetes, and cerebrovascular disease (i.e. stroke). If I told you that some cases of all these diseases are preventable and that you can improve your quality of life for the last 5 to 10 years or more, would you be willing to make some important changes to your diet and lifestyle to control insulin resistance?
What is Insulin?
Well known as a medication for those with diabetes, insulin is a hormone that moves glucose from the blood to our tissues and organs, including the brain, heart, muscles, and liver. Insulin is produced by a small organ under the stomach called the pancreas (unless you are a type 1 diabetic). Insulin’s most important functions are to lower blood glucose levels after we eat, and transfer that glucose from the blood to our cells where it’s used for energy. When we eat too much and too often, the extra glucose results in fat storage, causing weight gain.
Insulin Resistance
When we digest carbohydrates, glucose (blood sugar) levels rise. The pancreas secretes the hormone insulin, which moves the blood glucose into our cells for energy. The overconsumption of carbohydrates (including sugar, honey, high fructose corn syrup, etc.) and processed foods, eating too often, snacking between meals, chronic stress, insufficient sleep, and other dietary and lifestyle factors cause the pancreas to produce more and more insulin. This attempt to stabilize blood glucose levels results in our cells becoming less sensitive (resistant) to the effects of insulin. Our pancreas is forced to make more insulin to lower the extra blood glucose, but the cells no longer respond properly. This vicious cycle, called “insulin resistance,” can lead to type 2 diabetes if not corrected.
A major problem is that during this stage, fasting glucose levels may be perfectly normal, but your insulin levels can be higher (hyperinsulinemia). During a physical examination, insulin levels are not usually measured. Most physicians base their diagnosis on fasting glucose levels, a glucose tolerance test, or postprandial glucose level (measured two hours after a meal). Because these numbers are often in the normal range when people are insulin resistant, the issue may not be diagnosed accurately. The problem exists, but many doctors underestimate the seriousness of this issue. You want to detect insulin resistance early enough to correct the problem.
Insulin Resistance > Prediabetes > Type 2 Diabetes
I cannot over-emphasize the importance of getting insulin resistance under control. If the necessary changes to your diet and lifestyle aren’t made, insulin resistance can progress to prediabetes, and then to type 2 diabetes. With prediabetes, insulin levels are unstable and abnormal, but glucose levels have not progressed to the point of type 2 diabetes. The time window for this progression can vary depending on the individual’s diet, lifestyle, genetics, and environmental factors, but it’s much easier to reverse or correct insulin resistance and prediabetes than type 2 diabetes.
Type 2 diabetes has quadrupled in the last 30 years and is the most common cause of kidney disease. But type 2 diabetics have a tremendously increased risk of other conditions including blindness, amputation, chronic infection, stroke, nerve damage, heart disease, and cancer. When you are insulin resistant, all the same complications that are associated with type 2 diabetes have already started to develop at the intracellular level due to the high insulin levels.
In addition, insulin resistance causes weight gain and obesity. About 40% of the adults on the planet are considered obese or overweight, almost half of men over 45 have low testosterone levels, and close to 10% of women experience menstrual irregularities or infertility.
I have to emphasize again that insulin resistance increases the risk of just about every health problem, including heart disease, high blood pressure, high cholesterol, heart failure, stroke, and cancer (colorectal, prostate, breast, and more). High blood sugar can lead to chronic infections, blindness, hearing loss, nerve damage, amputations, premature aging, inflammation, and a host of gastrointestinal problems including heartburn and GERD. Insulin resistance and elevated blood glucose contribute to kidney disease, vertigo, osteoporosis, liver disease, metabolic syndrome, dementia (including Alzheimer’s disease), skin conditions, osteoarthritis, gout, PCOS (polycystic ovary syndrome), migraines, Parkinson’s disease, chronic fatigue syndrome, fibromyalgia, and erectile dysfunction.
While there are many factors that cause and contribute to these diseases, it’s now understood that insulin resistance is one of the major triggers. You can improve so many serious health conditions by making the dietary and lifestyle changes necessary to improve insulin sensitivity and lower insulin levels.
You may be wondering how to self-test if you are insulin resistant. To determine your risk, answer the following questions:
If the answer is yes to one of the questions, you probably have insulin resistance. If the answer is yes to two or more, it’s extremely likely you have insulin resistance. Even though insulin resistance won’t kill you directly, the condition is likely to accelerate your death due to all the health conditions caused by it and can cause premature death.
In next month’s article, I will detail steps you can take to help correct and reverse insulin resistance including environmental, dietary and lifestyle changes, supplements, and more. Many of the recommendations may surprise you, and some willpower will be required.
The good news is that changes in diet and lifestyle can often correct insulin resistance, the most common disorder in the world. Natural solutions can often be more effective than drugs, which always come with side effects. If you treat the root cause — insulin resistance — instead of simply lowering glucose levels, your quality of life will be dramatically improved, and you can reduce your risk of developing associated health conditions such as Alzheimer’s disease, cancer, diabetes, and cardiovascular events.
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Part 2
In last month’s article, I discussed the chronological pathway and consequences that result from insulin resistance, pre-diabetes, and diabetes. In particular, insulin resistance does not get enough attention from both doctors and patients due to the lack of diagnostic tools, improper blood test-result interpretation, and misinformation from social media.
The majority of people die from chronic diseases including cardiovascular disease (heart attack and stroke), cancer, dementia (including Alzheimer’s disease), and type 2 diabetes, all of which share a contributing root cause — insulin resistance.
Fifty years ago, the prevalence of type 2 diabetes in the US was about 2.5% of the population among the age group of 65 years and above. Now, it’s 10% of the population aged 20 and up. Pediatricians have reported patients with fatty liver and type 2 diabetes (not type 1) among children as young as five years old. According to the CDC, over a third of Americans have prediabetes, and close to two-thirds of those may develop type 2 diabetes. This is shocking to me!
Sadly, in medical practice, there is no medicalized prevention for chronic metabolic disease (high blood pressure, high cholesterol, and high blood glucose), just long-term treatment. That’s why patients are told by doctors that they need to take medications for the rest of their life after being diagnosed with chronic metabolic disease. It’s no surprise that we are now facing a worldwide medical care system crisis. We are only treating 10% of the population with diabetes, while about 40% with prediabetes are waiting to be treated in the near future. The cost to treat type 2 diabetes alone increases by billions of dollars every year, not to mention the cost of treating the other diseases that are caused by insulin resistance.
Insulin resistance can not only lead to type 2 diabetes, but as a major cause of inflammation and oxidative stress, it can also result in chronic infections, blindness, hearing loss, nerve damage, infertility, amputations, and premature aging. It is a contributing cause for all of these conditions:
Monitoring Glucose Levels & Metabolic Fitness
You can be young, old, physically fit, healthy, and eat what you consider a healthy diet, and still suffer from metabolic dysfunction. And as I’ve said in numerous previous articles, you should do what you can to improve your health while you’re healthy, and not wait until you have a health crisis. Estimates are that 88% of all Americans (and probably Canadians) have some level of metabolic dysfunction, so having tools that can inform you and help bring health benefits quickly is exciting.
If you took the self-test in my previous article and answered yes to two or more of the questions, I recommend purchasing either a blood glucose meter (glucometer) or a continuous glucose monitor (CGM) to measure the level of your blood glucose. It’s important to know your fasting and postprandial blood glucose levels. While the cost is higher for a CGM, I feel these devices are well worth it, even if you only use one for one or two months. What you will learn can truly change and improve your health for life. What investment could be more important?
Blood Glucose Meter
These are inexpensive devices that determine the approximate glucose concentration in your blood, and are widely available at pharmacies and online. First, you insert a test strip in the meter. Then you use a special fine needle called a “lancet” (it’s painless) and poke a clean fingertip to get a droplet of blood. You touch the end of the strip to the drop of blood on your finger and can quickly see your blood glucose reading.
Continuous Glucose Monitor
One of the most important health products ever invented, a CGM includes a small round patch that is applied usually at the back of the arm. The patch contains a tiny wire that punctures the skin, and a transmitter that sends readings to your smartphone. A CGM continuously reads blood glucose levels through the interstitial fluid. The most popular are the FreeStyle Libre 3 and the Dexcom G7. With a CGM you can see continuous readings as often as every minute, so you can quickly see the results of diet and lifestyle on your blood glucose levels.
With a CGM you can improve your metabolic fitness by analyzing the variations of how much your blood glucose spikes during the day in response to the foods you eat. The smaller the blood glucose spikes you have, the more energetic you will be throughout the day. CGMs also track sleep and exercise, so you can view your blood glucose levels (which should be steady) as you sleep. You can also see the effect of exercise and movement on your blood glucose levels, as your muscles use the glucose in your blood for energy. Exercising after meals can have a significant positive effect on balancing blood glucose levels.
CGMs show you how your day-to-day lifestyle choices affect your blood glucose levels. You’ll learn how by combining the foods you eat (fats can lower the insulin response when combined with carbohydrates), the order of the foods you eat (for example, never eat bread at the beginning of a meal), and how specific foods affect your energy levels and ultimately how productive you will be each day. By monitoring your blood glucose level by using the glucometer or CGM, you can make choices to help correct insulin resistance and achieve tremendous health benefits.
Fasting Blood Glucose
You should do this first thing in the morning, after not having eaten for at least 12 hours. Your reading should be between 70mg/dl and 99mg/dl, or (if you are in Canada) 3.9 mmol/L and 5.6 mmol/L. If it’s higher than 99mg/dl (5.6 mmol/L), the information that follows is very important. If you keep your blood glucose level consistently low for a long enough period, you can correct insulin resistance, bringing back insulin sensitivity to normal.
Postprandial Blood Glucose
This is also a critical measurement, which should be done 2 hours after a meal. After two hours, your blood glucose level should be below 140mg/dl (in Canada, below 7.8 mmol/L). By doing this, you will quickly determine the effects of the foods you eat on blood glucose levels, and you will learn how to best personalize your diet. Because of our unique microbiomes, it’s important to learn how foods affect us individually.
Exercise
By using a CGM or glucometer you will also learn which types of exercise are best for you. Getting into the habit of performing some type of exercise after meals can significantly lower blood glucose levels because exercise moves blood glucose into muscle cells (glucose is required for energy). Some will find a 15-20 minute walk will lower blood glucose substantially, while others may find resistance or aerobic exercise works best for them.
“Metabolism” describes all the cellular processes in the body that produce energy and power our bodily functions, by breaking down the nutrients in food. Controlled by our autonomic nervous system, these processes include heart rate, breathing, circulation, hormone regulation, producing proteins, and digestion. In addition to diet and exercise, our metabolism is tightly controlled by our response to insulin. Insulin sensitivity is also affected by stress, lack of sleep, and being overweight. If the body becomes less sensitive to the effects of insulin, the resulting hormonal imbalance can not only cause the problems listed above, it can also result in a cytokine storm — an over-reactive immune response potentially leading to organ failure and death.
Next month I will go into more detail about how dietary changes and food combinations can lower blood glucose levels, improve insulin sensitivity, increase energy by improving mitochondrial function, and help correct insulin resistance. In addition, I will describe a method using a standard blood test that will more accurately determine if you are insulin resistant. I will also outline supplements that can improve insulin sensitivity and help correct insulin resistance. The good news is that by making changes in your diet and lifestyle, you should be able to bring your readings into the normal range.
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Part 3
Insulin is the hormone produced by the pancreas that moves blood glucose from the food we eat into our tissues and organs; it is needed for energy and a multitude of important functions. Insulin resistance (IR) is a physiological state where our cells become resistant to the effects of insulin, and is an underlying cause of many serious health conditions.
The goal of this series of articles is to show how we can restore insulin sensitivity to our cells and help reverse IR. When our cells are more sensitive to the effects of insulin, the many health problems associated with IR can be reversed, bringing you the greatest potential for living a long, disease-free life.
While most people associate high blood glucose and high insulin levels with type 2 diabetes, before reaching confirmation of that diagnosis, a host of other problems may develop which should be a red flag that it’s time to correct the underlying cause of these problems by lowering blood glucose and insulin levels through lifestyle, diet, and supplements. Just about every health problem can be improved by correcting this one overarching cause.
While there are a number of dietary changes and lifestyle modifications to consider, in this installment I’ll outline the role of air quality, sleep, and exercise and how they all can either contribute to insulin resistance or help correct it by improving insulin sensitivity.
Air Quality
Particulate matter up to 2.5 microns (PM2.5) is considered to be among the most dangerous category of air pollutants, as these tiny particles can get lodged deep in the lungs, and even enter the bloodstream. Most cities track the levels of PM2.5 present in the environment, but even PM10 can result in inflammation in the body. Once in the blood, these particles can activate pro-inflammatory proteins called cytokines that can potentially contribute to IR. I recommend using a quality HEPA air purifier like products from Blueair that can remove particles even smaller than PM2.5, making your indoor spaces safer and more comfortable.
Exposure to cigarette smoke increases the risk of many chronic diseases, especially cardiovascular and respiratory conditions. Dr. Gerald Reaven identified a relationship between smoking and IR over 20 years ago, and many studies have since confirmed his research. In addition, secondhand smoke can produce ceramides — bad fats that may cause smoke-induced IR. The main addictive component in tobacco, nicotine, causes our fat cells to be insulin resistant, and nicotine can also enter the body through patches and vaping.
Sleep
Matthew Walker, the director of UC Berkley’s Sleep and Neuroimaging Lab wrote an excellent book called “Why We Sleep” where he outlines the many important benefits of sufficient sleep, and how insufficient sleep is associated with Alzheimer’s disease and a long list of health problems, including cancer. While the exact amount of sleep a person needs can vary, just one week of insufficient sleep can increase IR by over 30%, and a recent study found that two days of sleep restriction could make even healthy people insulin resistant.
White light is a relatively equal blend of red, blue, and green light. When you are exposed to normal daylight, cell phones, computer monitors, and televisions, the blue portion of the light stimulates serotonin and cortisol (the stress hormone). It also works to inhibit melatonin production which is critical for sleep and immune function. In addition, too much light in general can contribute to developing IR, while spending more time in the dark, helps to lower it. I recommend using blue-blocking sunglasses if you need to use a screen, or ideally, to stop using any screens within three hours of bedtime. If you want to read at night, there are special light bulbs that have the blue portion of light removed designed for nighttime use, or look for lighting in the 3000 Kelvin range, which is a more yellow colour.
I love a brief nap, especially if I have to be at my best in the evening, but napping for an hour a day is associated with IR. Keeping your naps limited to 30 minutes is ideal as it doesn’t increase IR. In addition, napping for an hour or more can affect your ability to fall asleep at night. I find that 25-30 minutes before 3:00 pm works best for me.
Exercise & Movement
One of the primary reasons older people develop IR is because they become more sedentary. Even being sedentary for a few days, as can happen if you are fighting a bad cold or recovering from a surgical procedure can result in a measurable increase in insulin resistance. A seven-fold increase in IR can result from just a week of being bedridden, and it can take many weeks to reverse. It’s critically important that you get sufficient rest and sleep if you’re trying to recover from any illness. As one of my teachers told me many years ago, “Your body has only so much energy. If you use that energy to propel yourself about, that same energy can’t be used for healing.”
Whenever you move, you contract your muscles, and muscle contraction enables the muscle to take in glucose from the blood without the use of insulin. Any type of movement, even walking at a moderate pace, will lower insulin and blood glucose levels and improve insulin sensitivity. Exercise also results in improved cardiovascular function and stronger bones and muscles, but it must be combined with other lifestyle and dietary changes for weight loss and to reverse IR.
It’s important to move around during the day. Sitting for two hours without a break increases IR, especially before eating. Standing up and flexing your muscles every 20 minutes, even for a minute or two can help reduce the risk of developing IR.
Resistance vs. Aerobic Exercise
Studies confirm that you receive the greatest benefit from resistance exercise, and not just for lowering IR. You can receive benefits from aerobic exercise too, so if you prefer to walk (I like a brisk pace), you will still benefit from walking daily. Do the form of exercise you like best, so you can make it a daily habit. If you want to spend the least amount of time and reap the greatest benefits, resistance training improves insulin sensitivity the most. If you only have an hour or two per week to exercise, I recommend training with weights, bands, or other forms of resistance. You build the most muscle from resistance training, and the more muscle you have, the greater potential for removing glucose from the blood.
Being casual about exercise, whether it’s walking, aerobics, or resistance, will not bring the best results. It’s important to increase the intensity as much as you can. If you’re doing aerobics (i.e. walking, biking, rowing, swimming), low intensity makes sense as you get more accustomed to the exercise, but eventually you want to challenge yourself to go at a faster pace. As a former musician, I’ll sing a musical piece (usually a Sousa march like The Stars and Stripes Forever) in my head, and exercise to that rhythm. If I’m doing resistance exercise, it’s important to exercise as vigorously as possible. Even if you’re using a low weight, focus on doing as many repetitions as possible. When you’ve finished exercising, don’t drink a sports drink that’s high in sugar, as this will counteract the insulin-sensitizing benefits of the exercise.
In the coming months, I’ll outline some of the dietary changes and important nutritional supplements that can help restore insulin sensitivity and reverse IR. When combined with these lifestyle changes, you’ll position yourself to feel better throughout the day and help prevent disease.
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Part 4
Fructose
Sugar, high fructose corn syrup, honey, maple syrup, and agave all work to stimulate insulin production, but it’s the fructose component in these sweeteners that increases IR the most. Pure fructose (often used as crystalline fructose in health products), sugar (half glucose, half fructose), and high fructose corn syrup, all increase IR. Another problem is that these sweeteners also increase oxidative stress which can lead to cell damage and contribute to serious health conditions.
Fruit is naturally high in fructose, but if you consume the whole fruit, the fibre content lowers the insulin-stimulating effects of the fructose. But if you juice your fruit, you’re removing the fibre component and consuming pure fructose, so I do not recommend consuming fruit juices.
Natural alternatives that appear to be safer (that do not result in insulin production) include stevia (Reb M is the form that tastes most like sugar, without the strong aftertaste), yacon syrup, monk fruit, and allulose. Allulose is a monosaccharide that naturally occurs in foods including figs, raisins, maple syrup, and jackfruit. Check to ensure that monk fruit or stevia products are not blended with xylitol or erythritol.
Yacon syrup is interesting as it is rich in prebiotics, soluble fibre (also called FOS or fructooligosaccharides) that helps the body to produce bifidobacteria and lactobacillus. These probiotics can help reduce constipation and improve immune response. In addition, FOS fermentation in the colon can produce short-chain fatty acids (associated with lower rates of colon cancer) by suppressing inflammation.
Sugar Alcohols
Until recently, I had recommended the use of xylitol and erythritol as sugar substitutes. These are sugar alcohols that taste almost identical to sugar, but they do not cause the insulin response that sugar does. New research from the Cleveland Clinic has found a strong correlation between erythritol and an increased risk of heart attack and stroke, so I no longer recommend any sweetener with erythritol.
Many monk fruit sweeteners are predominantly erythritol, so read the label carefully. Xylitol can be very effective as an ingredient in toothpastes, nasal sprays, and when used with salt in a neti pot for reducing bacteria in the nasal mucous membranes. However, I have found that it can disrupt gut bacteria when ingested, and some people who are sensitive to xylitol may experience diarrhea and irritable bowel syndrome.
Artificial Sweeteners
Many people believe that artificial sweeteners including sucralose, acesulfame potassium (Ace-K), cyclamate, saccharin, and aspartame are healthier alternatives to sugar, but a study found that those who drink artificially sweetened (diet) soda had a 67% higher risk of developing type 2 diabetes.
Resistant Starch
Resistant starches have a variety of health benefits including improving insulin sensitivity. The starch in foods like rice and potatoes that normally boosts blood glucose levels becomes resistant to digestion if it’s allowed to cool and then reheated. Resistant starch is a dietary fibre that alters the gut microbiota (the “good” bacteria in our gut), acting as a prebiotic to produce beneficial microbes including short-chain fatty acids, and butyrate. These microbes have a wide variety of benefits including lowering blood sugar and potentially reducing the risk of cancer. An easy way to add resistant starch to your diet is by consuming potato starch, a fine powder that can be added to water or smoothies.
Don’t Be Afraid of Salt
Salt is so often associated with hypertension that for decades medical professionals have been recommending we eat less salt. But studies have found that for those that have hypertension, restricting salt has no effect (blood pressure doesn’t drop). Insufficient salt is however highly associated with IR. In a recent study of over 150 men, those who restricted salt intake became more insulin resistant. When we restrict salt, our kidneys produce more aldosterone, a hormone that helps the body retain urinary salt (which is why blood pressure rises), but IR increases in the process.
Tobacco
Cigarette smoke exposure increases the risk of many chronic diseases, especially cardiovascular and respiratory. Dr. Gerald Reaven identified a relationship between smoking and IR over 20 years ago, and many studies have confirmed his research. In addition, second-hand smoke can produce ceramides, a class of lipid molecules that may contribute to smoke-induced IR. Nicotine (the primary addictive component in tobacco) causes our fat cells to be insulin resistant, and nicotine can also enter the body through patches and vaping.
Food Additives
Monosodium glutamate is a well-known (and controversial) flavour enhancer. One of the earliest methods used to make lab animals obese, MSG boosts insulin levels in response to glucose. Even small additive doses of MSG may contribute to the risk of developing IR and metabolic disorders. While there are traces of MSG that occur in some fruits and vegetables, the levels found naturally are quite low. Sugar, high fructose corn syrup, cornstarch, and maltodextrin (also from corn) are also routinely added to processed foods, so read labels carefully, as they can all contribute to IR.
Fasting vs. Starvation
Intermittent fasting and time-restricted eating are powerful tools that can lower IR, but it’s critical that you don’t cross the line and go into a state of starvation. Consuming insufficient food for long periods (as with eating disorders like anorexia nervosa or bulimia nervosa) can result in loss of lean muscle tissue, bone loss, organ damage, heart disease, diabetes, and cognitive problems.
Using Fat for Energy
With aerobic exercise, as your body adapts and you increase intensity, your muscles will start using fat rather than glucose for energy. I recommend researching high-intensity interval training (HIIT). You’ll learn how intermittent sprints, or simply walking, cycling, or rowing as fast as you can for short bursts of time can produce the same results as longer, lower-intensity exercise. You can use the same approach with resistance exercise, where you push yourself to failure for each set. It’s more work, but the results are worth it.
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Part 5
Habitual Gait Speed (HGS)
A person’s walking gait speed (also called habitual gait speed) and balance is strongly associated with insulin resistance and cognition. A three-year survey of 1,168 non-diabetic adults found slow gait speed and weak muscles to be associated with IR in men (not women). I have found that wearing a therapeutic footwear product like kybun and focusing on walking rapidly using a proper walking technique brings a wide variety of benefits. It’s important to compress your heel (dorsiflexion) and then push off with the toe (plantar flexion) when walking. Kybun therapeutic footwear naturally helps you stand more erect and combined with the right walking technique can help to rebuild knee cartilage, eliminate knee, hip, and back pain, and improve your balance and posture.
Reducing Oxidative Stress
During the energy production process, unstable molecules called reactive oxygen species (ROS) are created. This process results in oxidative stress that reduces the cell’s natural response to insulin, making it insulin resistant. Exercise can help counteract that. Although the stress from exercising does produce ROS in our muscles, exercise also increases our ability to remove ROS. The removal effect lasts longer, so the net result is that exercise helps reduce ROS and the many associated health problems including IR and aging.
Controlling Inflammation
Many of my previous articles have discussed inflammation and oxidative stress. These natural processes are critical to the optimum function of our immune system, helping us to defend against infection and recover when we’ve been injured. Our immune cells use inflammatory and oxidative stress events to protect us from invaders like bacteria and viruses and help repair our tissues following injury.
Unfortunately, these normally beneficial processes can become chronic if they aren’t resolved. When infections become prolonged, as with periodontitis (gum infections) or infectious mononucleosis, IR can develop. There are markers of chronic inflammation, including C-reactive protein (CRP) which can be detected through a blood test. If a test indicates elevated CRP, it’s important to find the cause and resolve it, as it may indicate that you are fighting a chronic infection. Chronic, unresolved inflammation is strongly connected to IR.
Cold Therapy & Body Fat
Known as The Iceman, Wim Hof is a Dutch motivational speaker and athlete known for his ability to withstand cold temperatures. He’s held records for swimming under ice, and runs barefoot half marathons on ice and snow. Wim’s research combines breathing and cold therapy, with tremendous health benefits. While not everyone has the determination and willpower to immerse their body in ice water, research has proven that frequent exposure to cold temperatures improves insulin sensitivity.
Our body has predominantly three types of fat: white fat (white adipose tissue, or WAT), beige fat, and brown fat (for simplicity, I’ll call both beige and brown adipose tissue BAT). Most of the fat in our body is WAT. Mitochondria have a red-brown colour; the reason WAT is white is due to its lack of mitochondria. Some parts of our body have BAT, and the reason this fat is beige or brown is because it has a high concentration of mitochondria.
Normally, WAT wants to store fat, while BAT wants to burn fat and regulate our core body temperature; BAT’s main function is to convert energy from food into heat. Without going into the technical details, BAT essentially becomes activated when we are exposed to colder temperatures. By lowering the temperature of your shower or bath water, a hormone (adiponectin) is produced which lowers IR and improves insulin sensitivity.
Berberine is a natural plant compound that provides a host of benefits, including activating BAT. Supplementing with berberine is showing promise in clinical studies as a natural medication to help combat obesity, enhance thermogenesis, and improve insulin sensitivity. Clinical trials have found that the hypoglycemic effect of berberine is comparable to metformin, one of the most commonly prescribed drugs for treating type 2 diabetes. Other studies have shown that berberine can help reduce body weight in obese individuals, and works to lower cholesterol and triglycerides.
Heat Shock Proteins
Heat shock proteins (HSPs) are produced in response to muscle breakdown after exercise. This results in the hypertrophy response (increasing the size of a fat cell or muscle fibre) by attracting amino acids that help increase muscle fibre size. HSPs can lower IR, combat diabetes, and help the body control blood glucose levels. Along with dietary changes and exercise, HSPs can be effective in helping to reverse type 2 diabetes. HSPs are also activated when you are in an infrared sauna, and they not only can lower IR and increase insulin sensitivity, they can repair damaged cells.
A study of diabetic mice found that that being in a sauna three times a week for three months resulted in a 31% decrease in insulin levels, a significant decrease in fasting blood glucose, and improved insulin sensitivity. When you sweat in an infrared sauna, the benefits to metabolic health are similar to intense to moderate physical exercise. As some diabetics can’t exercise due to disabilities, pain, or other medical conditions, using an infrared sauna can be an excellent alternative.
A few foods and supplements that can help the body produce HSPs include broccoli sprouts, sulforaphane, extra virgin olive oil, Oliphenol (Olivenol), curcumin, chia seeds and oil, allicin (from garlic), blueberries, colostrum, lion’s mane, graviola, and lavender.
When combined with the right diet and lifestyle changes, you can help restore insulin sensitivity, reverse IR, help prevent disease, and feel better throughout the day.
Health Disclaimer. Copyright ©2022-2023. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions. First installment published October 27th, 2022, latest update May 26th, 2023.
Related Products
Supplements for Diabetes & Blood Sugar Management
Supporting Science & References
Why We Get Sick. Benjamin Bikman, PhD.
Insulin and Insulin Resistance. Clin Biochem Rev. 2005 May. PMID: 16278749.
Association between insulin resistance and the development of cardiovascular disease. Cardiovascular Diabetology. Volume 17, Article number: 122 (2018).
Pathophysiology, phenotypes and management of type 2 diabetes mellitus in Indian and Chinese populations. Nature Reviews Endocrinology. Volume 18 (2022).
The artificial sweetener erythritol and cardiovascular event risk. Nature Medicine Volume 29 (2023).
Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA). Diabetes Care. 2009 Apr. PMID: 19151203.
Low Salt Diet Increases Insulin Resistance in Healthy Subjects. Metabolism. 2011 Jul. PMID: 21036373.
Inverse association between insulin resistance and gait speed in nondiabetic older men: results from the U.S. National Health and Nutrition Examination Survey (NHANES) 1999-2002. PMID: 19922671.
Metformin and berberine, two versatile drugs in treatment of common metabolic diseases. Oncotarget. 2018 Feb 9. PMID: 29515798.
The effect of Berberine on weight loss in order to prevent obesity: A systematic review. PMID: 32353823.
The importance of the cellular stress response in the pathogenesis and treatment of type 2 diabetes. Cell Stress Chaperones. 2014 Jul. PMID: 24523032.
]]>Video Transcription (AOR) - Healthy Cells for a Long Life
Every cell in our body is like a little ecosystem - a community with varying structural landscapes, communication networks, and activity centres. The instructions for how these cells function in response to the environment will depend on genetic messages transcribed from DNA stored in the nucleus of the cells.
One very important activity centre is the mitochondria, known as the powerhouse of the cell. Producing energy is hard work and metabolic activity creates reactive oxygen species which can be harmful to the mitochondria. Think of this as smoke building up in a kitchen without proper ventilation over time. This can damage cellular structures and cause loss of function, referred to as oxidative stress.
To avoid this, we have evolved multiple signals which can set off chain reactions to correct, stop, or reverse this damage. One of these critical intermediaries is called NAD+ (nicotinamide adenine dinucleotide). This critical coenzyme is found in every cell in the body which means it will initiate or assist in hundreds of metabolic reactions.
Specifically, NAD+ regulates energy creation and utilization. It helps the movement of electrons and hydrogen ions between enzymes and is key in signaling the molecule that helps communication between different organ systems.
The amount of NAD+ compared to the NADH will also trigger a number of genetic changes, activating genes to increase or decrease energy production, storage, and cellular repair. The NAD+ to NADH ratio is essential to the creation of energy in the body and the regulation of pivotal cellular processes.
Researchers have seen that with lower NAD+ levels the enzymes either work inefficiently or not at all. Unfortunately, like many other key molecules in the body, NAD+ levels also decline with age. The decline in NAD+ levels is seen alongside a loss in the function of our cells. This means that their ability to make cell energy becomes less effective while their ability to protect against cell damage goes down.
Cells become more susceptible to damage from things you expose your body to including foods and beverages, environmental pollutants, UV damage, inflammation, infections, and chronic stress. The cumulative effect can mean an accelerated shortening of DNA due to uninhibited replication and other cell cycle abnormalities.
Activation of cellular senescence or deterioration can cause premature cell death as well as the accumulation of inflammatory markers and free radicals. You are more susceptible to metabolic disorders like type 2 diabetes, cardiovascular diseases, and neurodegenerative diseases.
While aging is something that all humans experience, there are ways to slow cellular damage and dysfunction associated with aging. Boosting NAD+ is a sensible approach, with one option being a B vitamin derivative.
NMN is a downstream product of vitamin B3 that's also a direct precursor to NAD+. It's water soluble, stable in liquids, and has good bioavailability and absorption. It's also detectable within 30 minutes of ingestion, making NMN the NAD+ boosting molecule of choice.
Over the last 20 years, there have been tremendous advancements in our understanding of these genetic alterations. Some of the more well-understood gene activation pathways include the activation of sirtuin, AMPK, and clock genes.
Compounds and various natural products and lifestyle changes have been studied to see how genes are activated. One of the most discussed ways to improve cellular longevity and health span is targeted caloric restriction. Certain molecules have been shown to activate the same pathways that we see activated with caloric restriction.
Reducing reactive oxygenated species has also proven to be effective. This involves adding antioxidants as they are powerful cellular cleansers that neutralize and stabilize the toxic byproducts of normal cellular energy production.
Lastly is autophagy, which is the cellular recycling of worn-out, dead, and dysfunctional organelles and molecules within the cell. Think of it as removing the garbage from your home daily to avoid issues like odor, decay, clutter, and the potential for generating and spreading disease. By ensuring autophagy is occurring in cells, we can keep them clear and healthy over more replication cycles.
NMN supplementation as an NAD precursor has been shown to enhance energy, metabolism, suppress age-associated weight gain, and improve insulin sensitivity, eye function, and mitochondrial metabolism. It has also been linked to age prevention, improving cardiovascular health, reduced inflammation, and enhanced cognitive function.
Spermidine is derived from wheat germ and belongs to a class of molecules called polyamines. Polyamines are positively charged molecules similar to NAD+ and are important in stabilizing bulky negatively charged molecules like RNA, DNA, and proteins. They keep them stable and free from attack by stressors and are important for cell growth, cell repair, and inducing autophagy.
Supplementing with spermodyne has been shown to have healthy aging effects by improving the health of cells and prolonging their lifespan. AOR has found an Innovative and novel approach to promote cellular health and improve the experience of aging with NMN plus wheat germ. It's recommended to take 100 milligrams of NMN per day and one milligram of spermadine per day.
Health Disclaimer. Copyright AOR ©2023.
Related: Also see Natural Factors RegenerLife NMN Surge and Tru Niagen.
]]>Brenda Watson, N.D., C.T.
Six million Canadians suffer from IBS and it is second only to the common cold as the most frequent cause of absenteeism. It is characterized by abdominal pain and altered bowel function such as constipation, diarrhea, or alternating between the two. IBS is a diagnosis of exclusion, meaning that if a doctor can’t determine the cause of the symptom (i.e. colitis) a diagnosis of IBS is usually made.
Muscles in the bowel normally contract a few times a day resulting in a bowel movement. For those with IBS, these muscles contract more frequently because of a sensitivity to ‘triggers’ (certain foods, gas or stress). Food sensitivities are found in up to 1/3 of IBS sufferers. The most common allergens are dairy and wheat, while other triggers include coffee, tea, citrus, and chocolate. High sulphur foods such as broccoli and cabbage produce gas which can also trigger symptoms.
IBS symptoms (cramps and diarrhea) usually occur soon after eating, especially if the meal is large. Lack of fibre is also a contributing factor, as fibre is required to move food through the digestive tract. When food stays in the colon for long periods, it can ferment producing gas. As triggers can vary, it is important to discover which foods affect each IBS sufferer. This can be achieved by an elimination diet (suspected foods are removed for a period of time, to see if symptoms decrease).
As the cause of IBS is unknown, providing the intestines with the required nutrients for normal functioning is vital. The intestinal lining cells are replaced about two times weekly. Two nutrients are required to rebuild those cells; L-Glutamine and N-acetyl glucosamine. L-Glutamine has been shown to stimulate cell growth in the intestinal tract while N-acetyl glucosamine, is required for tissue repair.
Recent research has also shown a link between IBS and ‘bad’ intestinal bacteria. In 2003 peppermint oil was shown to improve IBS symptoms because of its antimicrobial activity. Supplementing with probiotics to balance intestinal bacteria may also be warranted.
For acute IBS attacks, anti-spasmodic herbs can be helpful. According to the Journal of American Medical Association, a combination of Chinese herbs has been found effective with IBS sufferers. Traditional anti-spasmodic herbs include chamomile, fennel, and peppermint. Soothing herbs such as fenugreek may also be helpful.
Although IBS is a serious problem, it is not life threatening. It can be managed by following these preventative steps:
- Rule out underlying causes (i.e. candida, parasites).
- Determine ‘trigger’ foods and avoid them.
- Eat 5-6 smaller meals per day.
- Increase fibre (flax is a good source).
- Drink plenty of purified water.
- Take probiotics, L-glutamine & N-acetyl-glucosamine.
By following the steps above, and using anti-spasmodic herbs during flair ups, IBS symptoms can be controlled, thereby regaining the quality of life for IBS sufferers.
Further Reading
Diet and Alternative Therapy For Treating IBS – Changing Eating Habits
References:
Bensoussan, S. Talley, N.J., Hing, M., Menzies, R., Guo, A., Ngu, M. (1998). Treatment of irritable bowel syndrome with Chinese herbal medicine: a randomized controlled trial. JAMA, Nov 11:280(18), 1585-9.
Canadian Society of Intestinal Research. (2005). Irritable Bowel Syndrome. 25/27/2005.
Expanded Commission E Monographs, Therapeutic Guide To Herbal Medicine. American Botanical Council. 15/06/2005.
Freidman, G. (1991). Diet and the irritable bowel syndrome. Gastroenterology Clinical North America Jun;20(2): 313-24.
Haas, Elson M.(1992). Staying Healthy with Nutrition The complete guide to diet and nutritional medicine. Berkley: Celestial Arts.
Lipski, E. (1996). Digestive Wellness, Keats Publishing Inc. p. 55 & 238.
Logan, A.C., Beaulne, T.M. (2002). The treatment of small intestinal bacterial overgrowth with enteric-coated peppermint oil: a case report. Alternative Medical Review Feb;8(1): 3.
Miller, Alan L. (1999). Therapeutic Considerations of L-Glutamine: A Review of the Literature. Alternative Medical Review Aug;4(4):239-48.
Salvatore, S., Heuschkel, R., Tomlin, S., Davies, S.E., Edwards, S., Walker-Smith, J.A., French, I., Murch, S.H. (2000). A Pilot Study of N-Acetyl glucosamine, a nutritional substrate for glycosaminoglycan synthesis, in paediatric chronic inflammatory bowel disease. Aliment Pharmacol Ther. Dec;14(12); 1567-79.
Health Disclaimer. Content provided by Renew Life. Copyright ©2007-2023. Brenda Watson, ND, CT. First published in January 2007, last updated in February 2023. Published with permission.
]]>Natural Support for Small Intestinal Bacterial Overgrowth with Scientific Studies
SIBO is the acronym for Small Intestinal Bacterial Overgrowth: a condition where there is an abnormal amount of bacteria and/or fungus taking residence in the small intestine (whether in total, or especially of certain types that are either usually largely confined to the colon, or are especially pathogenic).
It generally involves foods passing much slower through the small intestine than normal, which produces excess bacteria as the slow transiting foods get broken down by the digestive juices and get fermented by the other bacteria being encountered there.
Once those microorganisms get the opportunity to take root, this often causes bloating and diarrhea and may lead to unhealthy weight loss or even malnutrition.
Causes of SIBO & Standard Treatment
Although there are competing theories about its causes – candidates include structural problems or scar tissue in the folds of the intestine (whether genetically or introduced by abdominal surgery, food poisoning, or diseases); or a malfunction in the valve that separates the small and large intestine; or a problem with the 'pacemaker' cells that regulate the contractions of the smooth muscles in the intestine (the 'Interstitial cells of Cajal'); or even simply the chronic use of 'PPI' style heartburn or ulcer medications (Proton Pump Inhibitors) diluting the stomach acid too much – the standard initial course of treatment is broad spectrum antibiotics (accompanied by dietary changes to favour low fermentation foods).
However, those antibiotics can not only be quite expensive (particularly since this condition tends to recur) and not always that successful (especially once the bacteria get a chance to band together into biofilms that adhere to the intestinal walls better), but may also contribute to antibiotic resistance (depriving one of effective treatments for other infections).
Natural Dietary Support - Supplements for SIBO
Consequently Biotics Research has developed several nutritional supplements to help treat SIBO naturally with a blend or herbs and essential oils with anti-microbial properties to curtail the overgrowth, including BiomeBalance (formerly known as 'Dysbiocide'), FC-Cidal, and ADP Oregano Oil.
Similarly, Metagenics has two supplements for this condition, as well: CandiBactin-AR and CandiBactin-BR.
Biotics Research Canada SIBO Protocol
Product | Mechanism | Dosage | Food/Empty |
A.D.P. | Anti-Microbial | 1-6 tabs TID | Empty/Food |
BiomeBalance | Anti-Microbial | 2 caps TID | Empty/Food |
Berberine HCl | Anti-Microbial | 1-3 caps TID | Empty |
S. boulardii | Anti-Fungal | 1-2 caps TID | Empty |
FC-Cidal | Anti-Microbial | 1-4 caps TID | Empty |
Dietary supplements are intended for use only as nutritional support and are not intended to diagnose, treat, cure or prevent any disease. Patients who may have medical conditions should consult their physician to ensure proper diagnosis and treatment.
Related Reading
IBS Sufferers Can Regain Their Quality of Life
Scientific Support
To help illustrate the extent of the scientific support for the efficacy of herbal support for SIBO, what follows is a series of scientific references to support this approach. This includes studies on the nature and suspected causes of the condition, and additional sources focusing on the antimicrobial properties of the ingredients for the BiomeBalance and FC-Cidal in particular.
Ardatskaia, M D et al. [Syndrome of bacterial overgrowth in patients with the reduced stomach acid secretion: some aspects of the diagnosis] [Article in Russian] Eksperimental'naia i klinicheskaia gastroenterologiia = Experimental & clinical gastroenterology, 2014.
Chen, Binrui et al. “Reduced interstitial cells of Cajal and increased intraepithelial lymphocytes are associated with development of small intestinal bacterial overgrowth in post-infectious IBS mouse model.” Scandinavian Journal of Gastroenterology, 2017.
Dukowicz, Andrew C et al. “Small intestinal bacterial overgrowth: a comprehensive review.” Gastroenterology & Hepatology, 2007.
Ghoshal, Uday C et al. “Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy.” Gut and Liver, 2017.
Lewis, S J et al. “Altered bowel function and duodenal bacterial overgrowth in patients treated with omeprazole.” Alimentary Pharmacology & Therapeutics, 1996.
Lombardo, Lucio et al. “Increased incidence of small intestinal bacterial overgrowth during proton pump inhibitor therapy.” Clinical Gastroenterology and Hepatology, 2010.
Quigley, Eamonn M M et al. “AGA Clinical Practice Update on Small Intestinal Bacterial Overgrowth: Expert Review.” Gastroenterology, 2020.
Roland, Bani Chander et al. “Small Intestinal Transit Time Is Delayed in Small Intestinal Bacterial Overgrowth.” Journal of Clinical Gastroenterology, 2015.
Roland, Bani Chander et al. “Low ileocecal valve pressure is significantly associated with small intestinal bacterial overgrowth (SIBO).” Digestive Diseases and Sciences, 2014.
Roland, Bani Chander et al. “A Prospective Evaluation of Ileocecal Valve Dysfunction and Intestinal Motility Derangements in Small Intestinal Bacterial Overgrowth.” Digestive Diseases and Sciences, 2017.
Saffouri, George B et al. “Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders.” Nature Communications, 2019.
Sorathia SJ, Chippa V, Rivas JM. “Small Intestinal Bacterial Overgrowth.” [Updated 2022 Oct 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022.
Ajaiyeoba, EO, and HC Krebs. “Antibacterial and antifungal activities of Quassia undulata and Quassia amara extracts in vitro.” African Journal of Medicine and Medical Sciences, 2003.
Batiha, Gaber El-Saber et al. “Bioactive Compounds, Pharmacological Actions, and Pharmacokinetics of Wormwood (Artemisia absinthium).” Antibiotics (Basel, Switzerland), 2020.
Bazargani, MM et al. “Antibiofilm activity of essential oils and plant extracts against Staphylococcus aureus and Escherichia coli biofilms.” Food Control, 2016.
Castro, L M et al. “Antihelminthic action of the Anethum graveolens essential oil on Haemonchus contortus eggs and larvae.” Brazilian Journal of Biology, 2021.
Chedid, Victor et al. “Herbal therapy is equivalent to rifaximin for the treatment of small intestinal bacterial overgrowth.” Global Advances in Health and Medicine, 2014.
de Almeida, Luísa Maria Silveira et al. “Flavonoids and Sesquiterpene Lactones from Artemisia absinthium and Tanacetum parthenium against Schistosoma mansoni Worms.” Evidence-based Complementary and Alternative medicine: eCAM, 2016.
Mathlouthi, Ahmed et al. “Essential oils from Artemisia species inhibit biofilm formation and the virulence of Escherichia coli EPEC 2348/69.” Biofouling, 2021.
McMurray, R L et al. “Antibacterial Activity of Four Plant Extracts Extracted from Traditional Chinese Medicinal Plants against Listeria monocytogenes, Escherichia coli, and Salmonella enterica subsp. enterica serovar Enteritidis.” Microorganisms, 2020.
Negi, Bhawna Sunil, and Bharti P Dave. “In Vitro Antimicrobial Activity of Acacia catechu and Its Phytochemical Analysis.” Indian Journal of Microbiology, 2010.
Nickles, Melissa A et al. “Alternative Treatment Approaches to Small Intestinal Bacterial Overgrowth: A Systematic Review.” Journal of Alternative and Complementary Medicine (New York, N.Y.), 2021.
Saviuc, Crina-Maria et al. “Essential oils with microbicidal and antibiofilm activity.” Current Pharmaceutical Biotechnology, 2015.
Thompson, Aiysha et al. “Comparison of the antibacterial activity of essential oils and extracts of medicinal and culinary herbs to investigate potential new treatments for irritable bowel syndrome.” BMC Complementary and Alternative Medicine, 2013.
Villalva, Marisol et al. “Antioxidant, Anti-Inflammatory, and Antibacterial Properties of an Achillea millefolium L. Extract and Its Fractions Obtained by Supercritical Anti-Solvent Fractionation against Helicobacter pylori.” Antioxidants (Basel, Switzerland), 2022.
Wajima, Takeaki et al. “Oldenlandia diffusa Extract Inhibits Biofilm Formation by Haemophilus influenzae Clinical Isolates.” PloS one, 2016.
Yu, Zhihui et al. “The alarming antimicrobial resistance in ESKAPEE pathogens: Can essential oils come to the rescue?” Fitoterapia, 2020.
Zhang, Juan et al. “Major Constituents From Brucea javanica and Their Pharmacological Actions.” Frontiers in Pharmacology, 2022.
Zhang, Rui et al. “Isolation, purification, structural characteristics, pharmacological activities, and combined action of Hedyotis diffusa polysaccharides: A review.” International Journal of Biological Macromolecules, 2021.
Zhang, Tong et al. “Antibacterial constituents from Stemona sessilifolia.” Journal of Asian Natural Products Research, 2007.
Zhao, Huimin et al. “Insecticidal Endostemonines A-J Produced by Endophytic Streptomyces from Stemona sessilifolia.” Journal of Agricultural and Food Chemistry, 2020.
Zhu, JY and HF Yan. “Research status of Stemona alkaloid and its pharmacological function.” Journal of Shanghai Institute of Technology: Natural Science, 2010.
Amirinia, Fatemeh et al. “In Vitro Antimicrobial and Cytotoxicity Activities of Some Medicinal Plant Extracts against Oral Microbial Pathogens.” Folia Medica, 2021.
Arunachalam, Karuppusamy et al. “Tinospora cordifolia (Willd.) Miers: Protection mechanisms and strategies against oxidative stress-related diseases.” Journal of Ethnopharmacology, 2022.
Benli, Mehlika et al. “Screening antimicrobial activity of various extracts of Artemisia dracunculus L.” Cell Biochemistry and Function, 2007.
Ekiert, Halina et al. “Artemisia dracunculus (Tarragon): A Review of Its Traditional Uses, Phytochemistry and Pharmacology.” Frontiers in pharmacology, 2021.
Gupta, Sanjay Mohan et al. “Bioactive potential of Indian stinging plants leaf extract against pathogenic fungi.” Journal of Complementary & Integrative Medicine, 2018.
Kumar, Pradeep et al. “Tinospora cordifolia (Giloy): Phytochemistry, Ethnopharmacology, Clinical Application and Conservation Strategies.” Current Pharmaceutical Biotechnology, 2020.
Marcelino, Gabriela et al. “Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota.” Nutrients, 2019.
Markin, D et al. “In vitro antimicrobial activity of olive leaves.” Mycoses, 2003.
Modarresi-Chahardehi, Amir et al. “Screening antimicrobial activity of various extracts of Urtica dioica.” Revista de Biologia Tropical, 2012.
Mojicevic, Marija et al. “Antifungal potential of bacterial rhizosphere isolates associated with three ethno-medicinal plants (poppy, chamomile, and nettle).” International Microbiology: The Official Journal of the Spanish Society for Microbiology, 2019.
Obistioiu, Diana et al. “Chemical characterization by GC-MS and in vitro activity against Candida albicans of volatile fractions prepared from Artemisia dracunculus, Artemisia abrotanum, Artemisia absinthium and Artemisia vulgaris.” Chemistry Central Journal, 2014.
Olivier, Rachel. “Select herbals proposed as beneficial in the eradication of small intestinal bacterial overgrowth.” The Original Internist, 2013.
Pallag, Annamaria et al. “Equisetum arvense L. Extract Induces Antibacterial Activity and Modulates Oxidative Stress, Inflammation, and Apoptosis in Endothelial Vascular Cells Exposed to Hyperosmotic Stress.” Oxidative Medicine and Cellular Longevity, 2018.
Park, Byeoung-Soo et al. “Antibacterial activity of Tabebuia impetiginosa Martius ex DC (Taheebo) against Helicobacter pylori.” Journal of Ethnopharmacology, 2006.
Park, Byeoung-Soo et al. “Selective growth-inhibiting effects of compounds identified in Tabebuia impetiginosa inner bark on human intestinal bacteria.” Journal of Agricultural and Food Chemistry, 2005.
Radulović, Niko et al. “Composition and antimicrobial activity of Equisetum arvense L. essential oil.” Phytotherapy Research: PTR, 2006.
Salehi, Bahare et al. “Thymol, thyme, and other plant sources: Health and potential uses.” Phytotherapy Research: PTR, 2018.
Verma, Deepak Kumar et al. “Unmasking the Many Faces of Giloy (Tinospora cordifolia L.): A Fresh Look on its Phytochemical and Medicinal Properties.” Current Pharmaceutical Design, 2021.
Zhou, Zuman et al. “Thyme (Thymus vulgaris L.) polyphenols ameliorate DSS-induced ulcerative colitis of mice by mitigating intestinal barrier damage, regulating gut microbiota, and suppressing TLR4/NF-κB-NLRP3 inflammasome pathways.” Food & Function, 2023.
Health Disclaimer. Copyright ©2023.
]]>At KoMo, we believe that a balanced, wholesome and enjoyable diet involves sourcing food high in quality, taste, and nutrition, and assembling it thoughtfully.
Preparation is key. Experimenting with new ingredients and methods; cooking and baking with passion - these things add even more flavour. Celebrating a sense of culture and special occasions elevates meal times all the more.
We encourage you to use our mills as a means of enjoying and immersing yourself in the age old rituals of food preparation. Appreciate the abundance and diversity that wholesome food can bring; share meals and explore the experience with your loved ones.
After all, there’s quite simply nothing like the aroma of homemade fresh bread wafting from your own “bakery“!
Why Grind Flour?
Yes, it saves you money. But nothing compares to flour that’s been freshly milled – it’s aromatic and bursting with wholesome nutrients! What’s more, on a practical note, whole grain stores well – something the ancient Egyptians knew, and used to their advantage.
They used mills as an efficient and quick means of accessing the nutritional values of grains, much as today we use a can opener for the convenience that canned food offers. Did you know that while industrially produced flours are repeatedly sifted, freshly ground flour contains the entire grain body, including the valuable shell?
Furthermore, freshly milled flour has a unique aroma, owing to the essential oils and the nutrients that are allowed to unfold naturally through milling.
Unsurprisingly, these oils add a further dimension to the taste, in the same way that freshly finest ground coffee has more depth to it than instant coffee.
Everything speaks for itself ...
With KoMo mills, you can finely grind all cereals, legumes, and spices as well as small, non-oily seeds and even coffee beans. The core nutrients and dietary fibres of whole grains such as magnesium, iron, B vitamins, and valuable vegetable proteins remain. Why not give your body what it craves – food that’s as close to its natural state as possible. Once you taste the difference, there’s no going back!
We know what we’re talking about.
We’ve been designing and producing mills for more than 30 years. Our passion and know-how drives the development of our mills – and there’s one thing we’re certain of: our mills deliver. We’re so convinced of the quality of our mills, each one comes with a 12 year warranty.
When it comes to designing our mill casings, we follow the motto:
“Avoid all that is superfluous. Design simply, according to the product needs.“ As much as possible, we use the local resources available to us in production of our mills. We are proud to have developed a long standing partnership with our partners.
Our devices are manufactured with a lot of love, according to the high requirements of all testing authorities. We check each mill by hand before it leaves our factory. And we are dedicated to continually seeking new ways of developing and improving our products. In short, our range of mills:
At the heart of each of our mills is the unique KoMo grinder. Our grinders are much more than just stones and an engine, and our grinder technology is patented accordingly.
What makes KoMo mills different?
Rugged materials, carefully positioned, ensure a smooth grinding interaction. A spring placed between the grinding stones blocks excessive noise from the grinding process. This way, both the stones and your nerves, are spared.
Our grinding stones are made from corundum ceramics, a composite we discovered in 1985. The corundum ceramic stones allow for an effective but gentle grinding technique. They require a low energy input and don’t need to be sharpened. They offer grinding options from coarse to super fine, are indestructible and resilient. The high quality of our industrial motors is additionally confirmed by a seal from TÜV SÜD in Munich.
Our industrial motors are installed with non-wearing parts. Therefore, they are maintenance-free and environmentally friendly. They run and run and run - for decades, problem free.
The ability to select the precise flour texture you desire is another feature of our mills. Simply rotate the funnel along the scale to adjust flour texture.
Our mill housings, crafted from high-quality wood, are oiled so they can be cleaned with fine sandpaper (even after years of use) and with an application of oil, can once again look like new.
Timelessly beautiful and robust: the KoMo cabinet.
Hard shell, hard core. We pay just as much attention to the exterior of our mills as the interior. Stability and durability are important both for our grinding technology and the housing. We use high quality, local wood – the perfect home for our mills.
Our handcrafted, well-engineered casings are durable and look good. All cabinets are pre-treated with organic vegetable oils; we recommend KoMo mill owners maintain this treatment.
Easy to Use
We believe that mills should give you all possible grinding options: from coarse to super fine, and everywhere in between. The mill should allow you a look inside to check the grinding stones. And importantly, the mill should operate as simply as possible.
With KoMo mills, you can rotate the hopper along its scale to select the degree of grinding you desire, from “very coarse” to “very fine”. If you find that the stones start to wear down – this can happen after many years of use – simply turn the funnel slightly further in the direction “fine”; no other adjustment is necessary.
Our mills open easily without tools: simply turn the hopper approximately two turns in the coarse direction to gain access to the grinder.To ensure a consistent high quality across all our products, we manufacture all our mills exclusively in Austria, where they are hand assembled, checked over by hand and a gluten-free test milling is carried out before shipping.
Living by these standards forms the basis of our daily activities at KoMo. Quality is core to our company philosophy, and our mills are built with a passion that blends engineering with nature, and our gratitude with our passion. It is our hope that each mill transports a piece of our philosophy into your kitchen, and that your KoMo mill offers you a new way of enjoying food and good health!
KOMO FREQUENTLY ASKED QUESTIONS
Which device is the best fit? Basically, you can use the mills to grind any food, as long as it isn’t oily, fatty or wet. What do you want to process? With the help of this table you can quickly find out which machine will process which product.
Value That Exceeds the Cost?
KoMo devices are manufactured exclusively in Austria and with great attention to detail. This means fair wages and sustainable jobs for us. To support people with disabilities is our deepest conviction and has been for more than 30 years. Therefore our devices are produced in a sheltered workshop in Tyrol, Austria.
This enables our employees to live a self-determined and equal life - and that with equal pay. Each product is thoroughly tested by hand before delivery and finally, by means of electronic entry of the serial number, is precisely documented. We make no compromises when it comes to the materials used.
We only use high-quality, durable and environmentally friendly materials. In order to avoid long, environmentally damaging transport routes, we rely on regional suppliers - even if they are somewhat more expensive. This goes as far as sustainable packaging which is made of recycled cardboard and does not use plastic. Just like this brochure which was printed on FSC certified paper.
In addition, all our industrial engines receive a certificate from TÜV SÜD in Munich and the wood used in our equipment is PEFC certified - thus we guarantee sustainable, regional forestry.
What Makes the Stones in a KoMo Mill of Such High Quality?
Ceramics and corundum are two of the hardest raw materials in the world and therefore virtually indestructible. Our stones, which are manufactured by experts, are also self-sharpening and therefore virtually wear-free.
What Happens If I Grind Ingredients That Are Wrong, Too Moist, or Too Oily?
Thanks to our sophisticated technology, in most cases nothing is broken but the millstones only slightly contaminated.
How Can I Clean My Grinding Stones?
Can My Mill Be Damaged From Overheating?
No, all KoMo devices are equipped with overheating protection. This is not triggered by normal household quantities. Should it be triggered nevertheless, please switch off the mill, disconnect it from power and allow it to cool down for twice as long as it has been used.
Do My Flakes Come Into Contact With Plastic?
Our flake crushers and combination units all have nickel-free stainless steel rollers.
Will I Be Able to Get Spare Parts?
Don‘t worry, we have been around for over 35 years and we plan to continue manufacturing our equipment for at least another 35 years. We are always trying to repair even our oldest devices, so that you do not have to dispose of your machine and do not pollute the environment.
How Do I See If the Millstones are Worn?
As soon as the flour is no longer fine enough, this is an indication that the millstones are at the end of their life. However, this is usually only the case after more than 20 years, because our patterned stones sharpen themselves.
Health Disclaimer. Copyright ©2020-2023 KoMo GmbH & Co. KG.
]]>The holiday season often comes with an over-indulgence of food and drink. Many people seek wellness advice after the holidays, as the arrival of a new year can provide a great opportunity to reset and establish better health habits. Some of the most common questions I hear after the holidays are about weight loss, cleansing, and detoxification. While many want to drop a few pounds in January, I like to look at a broader approach to achieving these goals. According to the World Health Organization, we need a balance of nutritional, physical, mental, and emotional health for optimum wellness.
Physical Health
When it comes to our physical health, the ultimate goal is to be able to perform the basic activities of daily living easily, without pain. We want to wake each morning with sustainable energy that lasts all day long, to be free of illness, and maintain a healthy body composition.
Weight Loss
For many people, achieving our ideal weight (or just losing that last 10 pounds) cannot be easily achieved through diet and exercise. Intermittent fasting, where you fast for one or two non-consecutive days each week, can make an incredible difference for weight management and overall health. Fasting has clinically proven benefits that include improving mental function and memory, preventing dementia, controlling blood sugar, and lowering IGF-1 (a protein highly associated with cancer). To learn more, I recommend the book "The Complete Guide to Fasting" by Jason Fung, M.D.
Cleansing
I am generally not an advocate of cleansing supplements. Our body has the innate ability to eliminate toxins, but unless our diet and lifestyle choices support these natural processes, our toxicity levels can increase, potentially contributing to a variety of health concerns. I recommend drinking a super green or red food powder on an empty stomach every morning. Combined with rice bran solubles and water, this powerful mixture will help support the liver, our primary detoxification organ. In addition, probiotics and fibre supplements can assist the body's natural detoxification processes.
Healthy Diet
According to Bruce Ames, Ph.D., we need about 40 essential vitamins, minerals, essential fatty acids, and amino acids each day. Missing a single nutrient can result in DNA damage that is the same as being exposed to radiation, and according to Ames' research is the cause of the four diseases of aging: cancer, cardiovascular disease, dementia, and immune system dysfunction. I like Michael Pollan's advice, "Eat food, not too much, mostly plants."
Avoid breaded meats and foods that contain high fructose corn syrup, sugar, white rice, and refined flours, which increase insulin and blood sugar levels. Controlling blood sugar and insulin is the most important key to achieving optimum health. Eat fresh whole foods you have cooked (or you could cook). Include dietary supplements to ensure you get all the nutrients required each day.
Anti-Aging
Mitochondria are the "energy furnaces" of our cells. The mitochondrial free radical theory of aging outlines a process where normal cellular metabolism results in oxidative damage that is linked to aging. Dr. Ames found that a combination of alpha lipoic acid and acetyl-L-carnitine gave sedentary older rats the energy and vitality of young rats, with a reversal of brain loss. Other supplements that may reduce the effects of aging and increase lifespan include oxaloacetate, resveratrol, astragalus, berberine, and Pycnogenol.
Boosting Nitric Oxide
Nitric oxide (NO) is a gas produced by the lining of our blood vessels that regulates circulation. There isn’t a single disease that is not affected by NO production, which is foundational to how the body works. NO stimulates the brain and supports the elimination of potential threats like bacteria, fungi, viruses, parasites, and other infectious agents. NO helps white blood cells defend against tumors and cancer cell proliferation, maintains gastric mucosal integrity, helps prevent ulcerative colitis, regulates blood pressure, controls blood flow, and plays an important role in our sense of smell.
The supplements Neo40, Pycnogenol, and quercetin can enhance the production of NO. You can boost NO levels by consuming vegetables high in nitrates, including spinach, kale, arugula, Swiss chard, and beets. Foods rich in nitrates, along with a multivitamin, omega 3, and vitamin K2 supplement should be part of everyone's nutritional program.
Reducing Inflammation
Inflammation is often caused by chronic low-grade infections that we may not notice, often occurring in the mouth. This type of inflammation depresses the immune system, increasing susceptibility to colds and flu, and is associated with most age-related diseases, including heart disease, prostate enlargement and infection, and some forms of cancer (lung, kidney, prostate, oral, and pancreatic). As it accelerates the aging process, this type of inflammation is called "inflammaging." I have seen the complete reversal of periodontal disease with a combination of the oral probiotic saccharomyces salivarius (BLIS K12), a well-designed toothbrush, regular flossing, a proxy brush to remove interproximal plaque, and an oral irrigator. In addition, you can help reduce inflammation by sleeping on an earthing sheet, avoiding inflammatory foods containing omega-6 fats and sugar, and with anti-inflammatory dietary supplements like curcumin, boswellia, coenzyme Q10, and omega-3 essential fatty acids.
Supporting the Microbiome
The billions of beneficial or "good" bacteria that live on our body and in our digestive tract are critical to the production of enzymes and absorption of nutrients from our food. They play a key role in balancing our hormones, improving gut health, keeping our immune system strong (70% of our immune system is in the gut), and preventing disease. You can increase the good bacteria which make up our microbiome by eating fermented foods and taking probiotic supplements.
Mental Health
While exercise is an integral part of attaining good physical health, it's also important in achieving optimal mental health. In older adults, aerobic exercise performed three times a week for a year resulted in improved memory tests. Lifting weights helps improve problem-solving and multitasking. I recommend a 30-minute brisk walk once or twice each day and a combination of aerobic and resistance exercise. Getting less than 7 hours of sleep each night is associated with an elevated risk of dementia, including Alzheimer's disease.
Emotional Health
Taking up yoga, qigong, or tai chi, learning to meditate, the study of mindfulness, controlled deep breathing techniques, and having a sense of purpose in life that focuses on bringing happiness or pleasure to others, can all help improve emotional health. Vibroacoustic therapy is an exciting brainwave entrainment treatment proven to reduce stress, increase energy, and aid in relaxation and sleep. Research indicates it is effective at improving cardiovascular health, building bone density, and reducing the symptoms of fibromyalgia and Alzheimer's disease.
By making healthy choices and incorporating some manageable lifestyle changes into our daily routine, we can lose weight, cleanse toxins, boost energy, and make improvements to our health that will last all year long.
Health Disclaimer. Copyright ©2017-2023. First published in December 2017, last updated in January 2023. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
]]>Aviva is proud to offer some of the finest kitchen and cookware products available in Canada. As one of Winnipeg’s premier kitchen stores, we provide a range of professional quality products and small appliances for use in restaurants, bakeries, and your home.
Products carried include fine cookware from Silit, Sitram, and Fissler. We have a broad selection of top quality kitchen gadgets, tools, knives, and utensils from brands like Chef’s Choice, Vacu Vin, Breville, and many more.
Aviva is your source for specialty kitchen items including the Ankarsrum mixer and grain grinders, mills, and flakers from Komo.
In store you’ll find Winnipeg’s best selection of commercial quality blenders from Vitamix, as well as a number of coffee-related appliances and juicers for any application.
You can view our full selection of kitchen supply items at our retail store located at 1224 St. James Street (corner of Wellington near Costco). Local delivery options are also available.
Not located in Winnipeg? We’re happy to serve customers across all of Canada and the United States. Many of our kitchen and cookware products qualify for free shipping!
A Few Select Brands Include: Ankarsrum | Chef'n | Chef's Choice | Cybernox | Escali | Euro Cuisine | Fissler | Kefirko | KoMo | Silit | Swissmar | Vitamix
First posted in December 2010, latest revision December 2022.
]]>Exciting new research has helped thousands of people improve their sleep quality, reduce their dependence on dangerous drugs, and restore the important phases of sleep that are critical to mental and physical health.
Over 40 years of research has shown that our exposure to blue light interferes with our ability to get the sleep we need. We're all familiar with how bright white sunlight turns to orange and red as it sets. This is because the blue wavelengths are scattered by the atmosphere when the sun is setting. We've been programmed for thousands of years by nature to recognize and respond to this red light from the sun in the evening. The electric light bulb has only been part of our environment for the past 100 years or so. It's now part of our daily routine to be artificially exposed to white 'day' light at night.
White light is composed of relatively equal quantities of red, green, and blue. Scientists have shown that the blue portion shuts off the production of melatonin, so you can boost levels of this hormone that prepares us for sleep by blocking blue light (or all light) from your eyes.
Blue Light = Serotonin = Good Mood
Blue light stimulates serotonin, the "feel-good" neurotransmitter associated with mood balance. Low levels of serotonin are associated with depression, so you want to soak up as much regular white light during the day as possible to maximize serotonin levels. A recent study found that those who worked in offices with windows received 173% more light during working hours and slept an average of 46 minutes more each night. Those with windows were more active and had higher energy levels, while workers without windows reported more physical problems, lower vitality, and problems sleeping.
No Blue (or White) Light = Melatonin = Sleep
Melatonin is the magic hormone that our body produces that is so critical to sleep. If you've tried taking melatonin as a supplement, you may have found it helpful, but some people (including me) experience side effects including drowsiness, headaches, irritability, nausea, and nightmares. Melatonin supplements do not function in the same way as when melatonin is produced naturally in the body.
By shielding your eyes from blue light at night, your brain thinks you are watching the sun set, or that you are already in darkness, so melatonin production starts and you begin to get sleepy. In addition to improved sleep, increasing melatonin levels has been shown to lower the risk of cancer by up to 60%, and cut the risk of type 2 diabetes in half.
Glasses: There are various methods of eliminating blue light at night, but an easy and affordable solution is a pair of specially-designed orange-coloured glasses that absorb the blue wavelengths. Wearing the glasses for an hour or two before bed starts the flow of melatonin which can lead to deeper, more restful, and restorative sleep.
Lighting: I recommend installing light bulbs designed to reduce the blue portion of light in bedroom lighting fixtures and night table lamps. If you read in bed, innovative bulbs like Relax from MiracleLED are perfect for helping you wind down and fall asleep.
If you can’t find this type of bulb, choose the lowest colour temperature possible (3000 Kelvin or lower), as the higher the Kelvin temperature, the greater the percentage of blue in the light source.
Eye Shades: If you don't have blinds that shield your bedroom from all ambient light, I recommend using eye shades. One of the most interesting new products is the Illumy Sleep and Wake Mask, a comfortable pair of eye shades that emit red light to help you fall asleep with a simulated sunset, and gently wake you up in the morning with blue light. I also like the Sound Oasis 2000SE 'Glo to Sleep’ mask as it features soft blue or red LED lights that can help you fall asleep.
Software: Using a phone, tablet, or computer before bed can significantly affect sleep quality, as these screens produce high levels of blue light. I recommend installing one of the free applications that automatically adjust displays to reduce the disruptive blue light emission. ‘Twilight' works on Android devices to turn down the blue in the evening. Download ‘f.lux' for your laptop or desktop computer - the program does the rest.
It’s best to avoid using electronic devices of all kinds for at least three hours before bed. Similarly, I also recommend having a minimum of three hours between your last meal and bedtime to avoid digestive disruption to your sleep routine.
Celliant Fibre: An FDA-approved Class 1 medical device available in mattress and pillow protectors, Celliant fibre converts body heat into infrared energy (a wavelength outside the visible light spectrum) and emits it back into the body. Made of special minerals that provide benefits even when covered by layers of fabric, Celliant fibre mattress and pillow protectors help regulate body temperature, making you more comfortable, while increasing oxygen levels which facilitate healing
Recent studies found that subjects sleeping on Celliant fell asleep 15 minutes faster, achieved an average of 18.3 more minutes of sleep each night, and showed an average increase of 8.5% in tissue oxygenation (resulting in more energy, and waking up feeling rejuvenated). I have found the most restorative sleep by combining a Celliant fibre mattress topper and pillow protector with an earthing sheet and pillow case. Earthing works to reduce the number of free radicals present in the body, potentially helping to relieve inflammation and other ailments.
L-Tryptophan: L-tryptophan is the amino acid that our body converts into serotonin and melatonin. Supplementing with L-tryptophan is important for many people, as blocking blue light may not be effective if there is a deficiency. I recommend Zenbev, a natural supplement developed by Dr. Craig Hudson made from defatted pumpkin seeds. Pumpkin seeds are nature's richest source of L-tryptophan and are also high in magnesium and zinc. L-tryptophan converts to serotonin under daylight (exposure to blue light), and to melatonin in darkness (or the absence of blue light).
Magnesium: Magnesium has also been shown to help with sleep, with some researchers calling it "the new melatonin." Recent studies have found that it can be especially effective when combined with zinc and vitamin B6, which facilitate the conversion of L-tryptophan to melatonin. If you're choosing a magnesium supplement for sleep, I recommend Magtein (magnesium L-threonate), an exciting new form that more effectively crosses the blood-brain barrier. Developed by a Nobel Prize-winning physicist at MIT, research has also shown that magnesium L-threonate can help improve memory and cognition.
Herbs and Amino Acids
There are a variety of herbs and amino acids that help many achieve a better night’s sleep including valerian, hops, passion flower, California poppy, lemon balm, Skullcap, loquat fruit, schisandra, GABA, and L-theanine. Healthology Sleep Great Sleep Formula, AOR Ortho-Sleep, Pure Encapsulations Best-Rest, NOW Sleep, and the new NOW Sleep Regimen 3-in-1 Blend (designed to help you fall and stay asleep) are all excellent natural formulas.
Avoid Alcohol and Caffeine
Author of “Why We Sleep”, Matthew Walker recommends avoiding coffee, which has a 12 hour quarter-life, meaning that 12 hours after consumption, 25% of the caffeine is still in our blood stream (enough to affect sleep). Drinking alcohol at night affects the important REM stage of sleep, so if you are having trouble sleeping, be sure to avoid coffee and alcohol in the evening. Walker also recommends maintaining a bedroom temperature between 62-65 °F (16-18 °C).
A customer once approached me to discuss the sleeping problems her husband and father were having. Her father was 92 and in an assisted living home. For many years he had been taking a dangerous sleep drug but was still not getting quality sleep. Her husband had similar issues but was not taking the drug. I recommended they both try the combination of Zenbev, install Relax bulbs in the bedroom, and wear the orange glasses before bedtime. The next day she returned with her sister, a physician, to tell me that their father had slept through the night without waking up once for the first time in twenty years, and that her husband had experienced a similar result.
There are many factors that can affect and improve sleep, but shielding your eyes from blue light, sleeping on Celliant fibre, exercising regularly, avoiding coffee and alcohol, and supplementing with L-tryptophan, magnesium, and relaxation-promoting herbs are easy and affordable solutions.
Health Disclaimer. Copyright ©2015-2022. First published in 2015, last major revision in October 2022. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
More: See our selection of organic beds and bedding, as well as other nutritional supplements formulated to help you sleep.
]]>Dr. Kristie Leong
There are a variety of reasons that a person may choose to alter his or her diet to become a vegan or vegetarian. Some of these reasons may relate to ethical issues, religious beliefs, or possibly, environmental or health concerns. The process of becoming a vegetarian or vegan can be difficult for some people who have grown accustomed to eating meat. For this reason, some people choose to become pescatarians.
What is a Pescatarian?
A pescatarian is a person who eats a diet consisting of fruits, vegetables, whole grains, or fish without the consumption of red meat or fowl. Only recently has the pescatarian diet gained legitimacy due to the fact that many vegetarians don't recognize pescatarianism as a form of vegetarianism, which technically it isn't. Despite this, there are certain advantages to eating a predominantly vegetarian diet with the inclusion of fish, particularly if you're finding it difficult to eliminate meat entirely from your diet. Here are some of the advantages of a pescatarian diet:
You Have More Options
One of the disadvantages of a vegetarian or vegan diet is the lack of readily available food options. Although there are a variety of meat substitutes available to be prepared at home, if you eat most of your meals out, the choices for a vegetarian can be limited. Most restaurants strongly emphasize meat over non-meat items which puts the vegetarian at a disadvantage when it comes to dining away from home. If you're a pescatarian, there are usually at least a few fish options on most restaurant menus which means you have more choices.
It's a Good Way to Get Your Omega-3's
Studies have shown significant health benefits from eating fish, primarily due to the omega-3-fatty acids that are so prevalent in fatty fish such as salmon. Eating fish high in omega-3-fatty acids twice a week is usually sufficient to give you these added health benefits which include lower lipid levels and a reduced risk of heart disease. The disadvantage is that larger fish may have higher mercury levels as well as high levels of toxins such as PCB's and dioxane. Even as a pescatarian, it's best to limit your fish consumption to several meals per week to avoid exposure to these toxins.
There's Less Risk of a Protein or Iron Deficiency
If you're a vegetarian or a vegan, it may be difficult to get adequate quantities of protein and iron. Although soy- and wheat-based meat substitutes are high in protein, some people don't enjoy their flavour or consistency and avoid them entirely. Small quantities of fish such as shrimp provide a good source of protein with minimal calories or fat. Fish is also a good source of iron which helps to prevent iron deficiency anemia.
It's a Good Way to Get Vitamin D if You Have Limited Sun Exposure
Salmon, herring, mackerel, and tuna are some of the few good dietary sources of vitamin D. If you have limited exposure to the sun, a pescatarian diet can provide you with vitamin D which appears to be important for the prevention of a variety of chronic diseases.
If you're struggling to make the transition to a vegetarian diet, the pescatarian diet may be a viable alternative until you're able to give up meat entirely or it may be a diet you want to adopt for the longer term. It's a lifestyle choice worthy of consideration both for health and ethical reasons.
Health Disclaimer. Copyright ©2008-2022. First published in November 2008, last revised in September 2022. Published with permission. Dr. Kristie Leong is a family practice physician and medical writer. Published with permission.
]]>Beat the Itch With Inexpensive Home Remedies
Jaime A. Heidel
Eczema and psoriasis are two very common and aggravating skin conditions. Many people take pharmaceutical or over-the-counter drugs to treat the symptoms of these two conditions. These drugs can cause a wide range of side effects and they don’t get to the root of the problem. The good news is, those suffering from either condition can find relief from natural home remedies.
Causes of Eczema
A common cause of eczema is a hidden food allergy. The most common foods to cause eczema are wheat and gluten. Those suffering from eczema will want to remove all wheat and gluten products from their diet for a period of at least a week to note if symptoms improve. It is also advisable to decrease sugar intake and remove dairy products and eggs for this same period and watch for any improvement.
Causes of Psoriasis
Those who suffer with psoriasis are most likely reacting to an environmental allergy such as soaps, perfumes, lotions, cosmetics, household and workplace chemicals, pet dander and metals (such as nickel in jewelry). Finding the source of the allergic reaction might prove tricky at first. The best thing to do is replace all of the household chemicals with natural, organic cleaners and switch from conventional soap, lotions and cosmetics to natural brands. Also, switch to a natural laundry detergent. This way, if the problem persists, you’ve narrowed it down to either your pet or your jewelry.
Treating Eczema and Psoriasis Naturally
Though the allergic triggers for eczema and psoriasis differ, their treatments are relatively similar. Once the allergic triggers have been eliminated, treatment can begin.
Probiotics
Though most people are not aware of this, gut and skin health and very closely linked. This is because the majority of the immune system is located in the gut. Adding a good probiotic supplement to the diet will increase good bacteria in the gut and crowd out bacteria and viruses. Probiotics will also balance the immune system and encourage the body to heal naturally.
Omega 3
In addition to adding a probiotic, it is important to increase the intake of omega-3 fatty acids. These can be found in wild-caught fish such as salmon, mackerel and herring. If you do not like fish or are a vegetarian, add milled flax seed and walnuts to your diet. Adding an omega-3 supplement to the diet may also be beneficial.
Vitamin D
It is also recommended that anybody suffering from a chronic autoimmune condition such as eczema or psoriasis get their vitamin D levels checked by blood test. Vitamin D deficiency is quite common and has been closely linked to autoimmune disease. The best source of natural vitamin D is sunshine. Despite the rumours, sunshine is not bad for you. Ten to fifteen minutes a day is all that is needed to boost flagging vitamin D levels. A healthcare provider may recommend a dietary supplement of 1,000 – 2,000 IUs (international units) to regulate these levels. It is important to get blood vitamin D levels checked regularly to be sure the accurate dose is given.
Topical Treatments
Those suffering with eczema or psoriasis can also benefit from a sea salt compress. Purchase unrefined large grain sea salts and place them on a hand towel, fold it and run under warm water. Open up the towel to expose the salts and place it on the affected area. This will work to dry out the rash and soothe the itch. Immersion in an Epsom salt bath can also be beneficial providing you are not pregnant, diabetic or allergic to sulfur. Calendula is a natural lotion that can be used directly on the affected skin for relief of itching and inflammation. Topical vitamin E oil can also be used to soothe itch, heal broken skin and prevent infection.
The natural treatments for eczema and psoriasis mentioned above may not only stop the itch but eliminate the cause.
Health Disclaimer. Copyright ©2010-2022. Published with permission. First published in November 2010, last updated August 2022.
Jaime A. Heidel is a professional freelance writer with a passion for natural health. She has years of writing experience and has contributed to Natural Awakenings magazine.
Related Reading:
The Health Benefits of Humidification
Borage Oil to Relieve Eczema Symptoms
Related Products:
]]>Dr. Nathan Bryan
(Interview Transcription)
I’m a professor of molecular medicine at the University of Texas Medical School in Houston. The technology we’ve developed and now patented it through the university, is commercialized by Neogenis Labs. A company we founded based out of Austin, Texas. The product we’ve developed is called Neo40. It’s patented technology that delivers nitric oxide. Nitric oxide is probably one of the most important molecules produced within our body. It’s responsible for regulating blood flow, blood pressure, it’s produced by our white blood cells in the immune system to fight off infections, and it’s a neurotransmitter in the central nervous system.
As we age, we lose our ability to generate nitric oxide. It’s thought, or a lot of clinical evidence suggests, that loss of nitric oxide function and production is associated with all cardiovascular risks, including Alzheimer’s, peripheral vascular disease, and risk of heart attack and stroke. The developing technology to restore nitric oxide will have a huge effect on preventive cardiology.
What we’ve been able to do is create a system for delivering nitric oxide acutely. The delivery system is a single lozenge that you put in your mouth. It’ll dissolve within four to five minutes and during that resident time in the mouth, it’s generating nitric oxide gas. We can see acute effects from that release through dilation of blood vessels, arteries. We can image that through ultrasound technology, thermographic technology.
The second part of the technology actually promotes nitric oxide production through the endothelium. We have data to suggest that two weeks on our product, we see an increase in endothelial production of nitric oxide.
The distinguishing factor about our technology, is it’s not L-arginine based. The problem with people with endothelial disfunction, is the inability to convert L-arginine to nitric oxide. What we’ve discovered, is a way to overcome endothelial disfunction, provide an exogenous source of NO, and restore normal endothelial function over time.
What is Nitric Oxide (NO)?
Nitric oxide may be one of the most important molecules produced in the human body. It is a gas that is produced by the lining of the blood vessels that regulates blood pressure and keeps arteries healthy and blood flowing freely. It is the master regulator of the cardiovascular system. Its discovery in the 1980s led to a Nobel Prize in Medicine in 1998. In fact, the President of the American Heart Association was quoted as saying the “discovery of nitric oxide and its function may be one of the most important discoveries in the history of cardiovascular medicine”.
Why are you passionate about nitric oxide?
Well I spent my entire academic career studying a single molecule called nitric oxide. Over the course of those 15 years, we've learned a lot in the study of nitric oxide. One, we know it's probably one of the most important molecules produced in the human body. Two, we know that as we age, we lose the ability to generate nitric oxide. Throughout this 15 years of research, we've figured out what goes wrong in patients that can't make nitric oxide. Perhaps most importantly, how to fix this underlying problem. It truly is to change the world. I think a lot of people use that phrase, but we see this every day, and it's been said you change the life of one person, you've changed the world, certainly changed their world.
When we get a number of emails and dozens, if not hundreds, of emails and phone calls every week, every month of people telling us that we've changed their lives. When I say we want to change the world, I think that's not beyond our reach. I think we can do it. People understand the importance of nitric oxide and then understand that we know how to make nitric oxide.
What affect does NO have on the body?
It helps the body maintain healthy blood pressure. It is the molecule that helps our immune system stay strong. It also serves as a neurotransmitter in the central nervous system. It is involved in virtually every biological function within the body.
How can we increase or improve our NO levels?
Proper diet and moderate physical exercise are the two simplest approaches to improve NO levels. As we age we lose our ability to generate NO. In fact there is about 10-12% loss of NO per decade beginning in our 20s. Foods such as green leafy vegetables provide the body with precursors of NO. Exercise has been proven to stimulate NO production. There are a number of dietary supplements on the market that proclaim to stimulate NO but many of these products do not work and in some cases may cause harm.
What is Neo 40 daily?
Neo40 is a patented formulation that was developed based on my research and discoveries at the University of Texas School of Medicine in Houston. It is an orally disintegrating tablet that is all-natural, plant based product that generates NO. Neo40 has been clinically shown to be safe and effective at restoring NO production in clinical trials.
What makes Neo40 unique?
This technology we developed does two things: It generates authentic nitric oxide gas, and then number two, it restores the enzyme that makes nitric oxide in the human body, in the lining of the blood vessels. We give the people a source of nitric oxide that otherwise they can't make, but we really get to the root cause of why they can't make nitric oxide. Over time, we improve their own ability to generate nitric oxide.
What is the difference between Neo40 and the competitor products or Arginine based products?
Neo40 is the only product on the market in the world that provides the body with an authentic source of NO. This NO is rapidly absorbed and reaches peak blood levels after 20 minutes. Most if not all other competitive products use or contain L-arginine. L-arginine is a substrate or precursor to NO but the underlying problem in people who have endothelial dysfunction or who are NO deficient is that they cannot convert L-arginine to NO. The enzyme that performs this reaction is dysfunctional. So simply giving more L-arginine does not fix the problem. You would not put gas in a gas tank of a car with a blown up engine so why would one expect to give more L-arginine to fix the problem? This is a major misconception in the marketplace.
When is the best time to take Neo40?
We recommend taking Neo40 first thing in the morning. If you need two per day for specific indications, then we recommend taking one in the morning and then another 12 hours later. Do not exceed 2 tablet per day.
Who should take Neo40?
Anyone over the age of 40 should be taking Neo40. The medical literature indicates that by the age of 40 we have only about half of the NO production we had when we were 20 and this loss of NO function is what sets the stage for cardiovascular issues.,. Also people who struggle to manage their blood pressure can benefit from Neo40. A lack of sexual enjoyment in both men and women could also be a sign of insufficient NO and many people report improvement in this area as well with Neo40.
Can a person take Neo40 who has high blood pressure?
We get asked this a lot - absolutely, and they should. We have completed three clinical trials and all three have shown that taking Neo40 can help the body maintain healthy blood pressure levels.
Does Neo40 interact with other medications?
Neo40 is a dietary supplement that has no known side effects and has been shown to be safe and effective at generating NO. We have not found any medications that interact with NO or any conditions where there would be a contra-indication. Most prescription medications will actually reduce NO production in the body so taking Neo40 can help restore what the drugs may abolish. People taking proton pump inhibitors or acid blockers for acid reflux should absolutely take Neo40. Recently published data show that these drugs inhibit NO production. These are the third highest-selling class of drugs in the United States, after antipsychotics and statins, with more than 100 million prescriptions and $13.9 billion in sales in 2010, in addition to over-the-counter sales. As it turns out, these folks need a supplemental source of NO if taking these drugs.
Are there any negative side effects to taking Neo40?
There are no known side effects and we are registered with the US FDA and Health Canada as a dietary supplement. We do hear of the occasional discomfort on the tongue but find that if you drink plenty of water before and after the lozenge this will remedy.
Is there any clinical research on Neo40? Does it work? What about test strips?
Yes, we at Neogenis Labs are dedicated to research and substantiation. We have completed two clinical trials that are published and have just completed four more that are being submitted for publication. We also have three more that are underway. We have three issued patents and five more pending worldwide. We also have developed the first and only salivary nitric oxide indicator strips allowing you to monitor your total body NO availability.
Any closing remarks you would like to make Dr. Bryan?
Dr. Bryan: I think it is important for people to become aware of NO, educate themselves on lifestyle modification to prevent the age related decline in NO and include a product like Neo40 as a daily regimen to support NO production. Our commitment and dedication as a company is to provide the marketplace with the best products and innovation to promote and restore NO in the human body. Our mission is to change the world, one life at a time.
Related Reads:
Say Yes to NO, the Miracle Molecule
Axioma Health – What is Nitric Oxide?
Health Disclaimer. Copyright ©2013-2022. Published with permission. First published in December 2013, last revised in August 2022.
Dr. Nathan Bryan is a professor of molecular medicine at the University of Texas Health Science Center at Houston. He is a leading expert on nitric oxide biochemistry and physiology and has published over sixty papers, and written four books on the subject. He is also an inventor on three issued US patents on five pending worldwide.
]]>Osteoarthritis (OA) is the leading cause of adult disability, and OA of the knees represents 80% of the total burden. Around 87% of knee replacement surgeries are due to OA. The most common orthopedic procedure in North America, arthroscopic partial meniscectomy (APM) is the technical term for repairing meniscus tears in the knee. The meniscus is the cartilage that cushions the impact between the femur (thighbone) and tibia (shinbone). The goal for APM is to relieve pain by removing torn meniscal fragments and trimming the meniscus as required. Despite the frequency with which this procedure is performed, the post-surgery experience doesn’t always match the patient’s expectations.
A clinical trial was designed by doctors in Finland to determine if the procedure is actually more effective than “sham” surgery. A randomized, double-blind, “sham-controlled” trial of 146 patients compared the results of “real” vs “sham” surgery. During normal APM, damaged parts of the meniscus are removed with specialized instruments, while preserving as much of the meniscus as possible. With the placebo surgery, the sensations and sounds of a real procedure were the same, and the same knee manipulations were performed, but no actual changes were made to the meniscus. Following both types of surgeries, patients received the same postoperative care, including walking aids and an exercise program. Both groups were advised to take pain relievers if necessary. After twelve months, researchers found no significant differences between those who had undergone the APM and those who had the sham surgery.
My interest in joint health was sparked by an injury. Performing leg extensions at the gym (an exercise I later learned was famous for causing knee damage) resulted in torn menisci in both of my knees. The pain was unlike any I had experienced. I took a combination of anti-inflammatory and Type-2 collagen supplements, niacinamide, and collagen-stimulating vitamin C, proline, lysine, and silica. I also used a knee brace designed to boost circulation and wore therapeutic shoes developed by Swiss kinesiologist Karl Müller. This combined approach helped to reduce the pain and improve mobility in less than a month, and I’ve seen continual improvement since then.
After discussing my problems with Karl Müller, he provided me with a series of exercises to be performed with the kybun shoes he designed to help rebuild the cartilage. According to Müller, cartilage is a “living tissue,” and damaged cartilage can be rebuilt in as little as six months. I was also given instructions from a physical therapist on how to strengthen my muscles by focusing on a corrective walking technique, where you gently press on your heel (which is enhanced with the design of kybun footwear) as you arch your foot upwards at the beginning of the step (dorsiflexion) and push off at the end of the step (plantarflexion). Practicing walking with Müller’s footwear has contributed to my gradual but significant improvement. I can now go up and down stairs without pain, something that was impossible following my injury.
Osteoarthritis of the knee is now twice as common as it was 70 years ago, and while many blame age and obesity, one recent study showed that our sedentary lifestyle is the primary cause. As Müller said, cartilage is living tissue, but unlike other tissues, it lacks a blood supply that serves to provide nutrition and remove waste. Synovial fluid helps lubricate our joints, and with exercise, there is a natural “squeezing” which eliminates waste materials and improves absorption of the nutrients required to restore cartilage. These processes help reduce pain and increase range of motion while preventing the calcification and deterioration of the joints that result from limited movement.
Exercise (including walking in properly designed shoes with the correct technique) is the key to lasting pain relief. While simple movement like walking helps to keep our joints healthy, I also recommend aerobic and weight-bearing exercise, which strengthen the connective tissues and muscles that support and stabilize the joints, reducing the risk of injury. I found that Müller's kybun footwear provided me with an easy way to exercise my entire leg musculature and virtually eliminate my pain over time. I have also had a history of back pain and realized that also disappeared after I began wearing kybun footwear.
It’s also important to understand the role of nutrition in keeping our joints healthy. The grain-based diet that is so common today, paired with animal foods that are low in collagen, leaves many people without the critical amino acids necessary to build healthy joints. Studies have confirmed that our ancestors didn’t suffer from the same level of osteoarthritis, even when we account for obesity and age. I recommend choosing foods that are high in collagen like organ meats and bone broths, and to supplement with marine and chicken sternum collagen.
Collagen is the most abundant protein in the body and is critical to body structure. The collagen found in bovine and marine formulas is primarily Type-1 and Type-3. Type-1 is essential for connective tissues like skin, tendons, and ligaments. Type-3 is reticulate collagen which supports soft tissues including the liver, bone marrow, and the lymphatic system. To help rebuild joint cartilage, Type-2 collagen is required.
It’s important to choose a marine collagen product with a low molecular weight for improved absorption. Look for marine-sourced products with a maximum molecular weight of 500 Dalton; Type-2 collagen should be 1100 Dalton or lower. If the molecular weight is higher (as with bovine-sourced), the collagen will be digested in the stomach like other proteins, while more bioavailable products with a lower molecular weight are absorbed before they reach the gut, leading to better collagen production in the body.
The term “comorbidities” is used to indicate how one disease is often accompanied by another. People with arthritis have a higher rate of depression, anxiety, heart disease, kidney disease, insomnia, eye conditions, hearing loss, and skin conditions. As obesity is strongly associated with OA (obesity raises the risk of OA, and makes existing OA worse), if you have symptoms or want to reduce the risk of OA, losing weight and lowering blood sugar levels are critical.
Studies confirm that high blood sugar levels are associated with chronic inflammation and can contribute to osteo- and rheumatoid arthritis. High blood sugar can also lead to metabolic syndrome, insulin resistance, and Type 2 diabetes. To lower your blood sugar, look to reduce consumption of high glycemic foods, and focus on foods that are low glycemic (which don’t stimulate insulin production). High glycemic foods to avoid include sugar (all types, even maple syrup, agave syrup, and honey), carbohydrates (pasta, bread, rice, corn, most breakfast cereals), dried fruit, and starchy vegetables like potatoes. I recommend purchasing a blood glucose meter to test your blood sugar level; a reading of higher than 6.0 indicates you have prediabetes. In addition to reducing high glycemic foods, supplements including fenugreek, berberine, benfotiamine, gymnema sylvestre, mulberry, bitter melon, and brown seaweed can provide support.
I’ve seen a number of people who’ve opted to have joint replacement surgery, and many have not been pleased with the final result. While it does take longer to rebuild or repair joint cartilage through lifestyle modifications, I know now from my own personal experience that it is possible. Combining regular exercise (resistance and aerobic) with dietary changes can reduce pain and improve overall health. Consuming collagen, eating more high-fibre foods, and managing your blood sugar levels can help you lose weight, feel better, and reduce the symptoms of arthritis.
Health Disclaimer. Copyright ©2018-2022. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions. First published April 2018, latest revision in August 2022.
Supporting Science:
Links between Osteoarthritis and Diabetes:Implications for Management from a Physical Activity Perspective. Clin Geriatr Med. 2015 Feb. PMID: 25453302.
Knee osteoarthritis has doubled in prevalence since the mid-20th century. Proc Natl Acad Sci U S A. 2017 Aug 29. PMID: 28808025.
Role of Fenugreek in the prevention of type 2 diabetes mellitus in prediabetes. J Diabetes Metab Disord. 2015. PMID: 26436069.
]]>S.J. Merens
The skin condition atopic dermatitis, commonly called eczema, is a chronic inflammatory disorder. Some people are able to relieve symptoms of eczema by taking borage oil supplements. You're most likely to have good results with this herbal remedy if your eczema is not severe.
Eczema symptoms range from red itchy rashes to blisters that crust over. You may experience times when your skin clears up and then the problem returns for no apparent reason. Scientists aren't sure why this happens, or even why people get eczema in the first place. Possible causes include a combination of genetics and environmental irritants, including allergens. The condition often doesn't respond well to various types of treatment.
Borage seed oil, also called starflower oil, is of interest for treating eczema because it contains a high level of the omega-6 fatty acid gamma-linolenic acid (GLA). Not all omega-6 fatty acids are alike. Some cause inflammation, especially when eaten in excessive amounts. That's typical in the standard North American diet with its heavy emphasis on corn, soy and canola oils. In contrast, GLA decreases inflammation in the body.
Essential fatty acids are necessary for proper skin structure, and a deficiency in these nutrients causes symptoms similar to that of eczema, according to a review of studies published in the July-August 2010 issue of the journal Nutrition. Some individuals with eczema have imbalances in their levels of essential fatty acids, although the body normally can make GLA from certain other omega-6 fatty acids. It's possible that eczema develops when an enzyme normally involved in the synthesis of GLA from another omega-6 fatty acid doesn't work as it should. While research results are conflicting, the authors conclude that borage oil supplements may be effective for certain individuals who have less severe cases of eczema.
If you'd like to try supplementing with borage oil to relieve eczema symptoms, a standard dose is 500 to 900 milligrams per day, divided into two or three doses. Buy borage oil that does not contain unsaturated pyrrolizidine alkaloids, or UPAs. These chemicals can be toxic if consumed on a regular basis. Borage oil may cause birth defects, so don't take it if you're expecting.
Health Disclaimer. Copyright ©2011-2022. First published December 2011, last revised in August of 2022. Published with permission.
Related Products:
]]>Cameron Rogers
Nutritional yeast is safe since it is the same type of yeast used in baking and brewing. It is grown in a special sugar media before being dried and deactivated. The distinctive yellow flakes are commonly sold in health stores and natural food markets.
Many vegans and vegetarians favour nutritional yeast because a heaping tablespoon includes 8 grams of complete protein and only 1 gram of fat. The same tablespoon delivers 640% of the recommended daily Vitamin B1, 480% of daily Vitamin B6, and 130% of the recommended daily Vitamin B12. In fact, a tablespoon of nutritional yeast delivers benefits similar to a Vitamin B complex pill.
Nutritional yeast is also very beneficial for what it does not contain. Naturally low in sodium and fat nutritional yeast imparts a salty fatty flavour when sprinkled over pasta, toast, and fresh popcorn. Of course, diets low in sodium and fat can contribute to weight loss.
Reap the benefits of this wonder food by following these suggestions to include nutritional yeast in everyday meals:
Tofu Scramble: Mix together fresh tofu, chopped onions, and green peppers with a few tablespoons of nutritional yeast. Fry the mixture up like scrambled eggs and enjoy a cholesterol free breakfast with a wonderful nutty flavour.
Fried Potatoes: Sprinkle nutritional yeast over fried diced potatoes.The nutritional yeast replaces the salt normally used on fried potatoes and pumps up the vitamins in the dish.
Pasta: Use nutritional yeast on pasta much as one would use parmesan cheese. The nutritional yeast provides a similar flavour enhancement to parmesan cheese minus almost all the fat.
Toast: Spread some low fat margarine on toast to make it a little sticky. Dust the toast with nutritional yeast flakes and enjoy immediately.
Popcorn: Instead of salt and butter, sprinkle nutritional yeast over popcorn to create a tasty nutritious snack.
Enjoy these meal suggestions and feel free to experiment with other ways to add the benefits of nutritional yeast to your diet.
Nutritional Information
Nutrients Per 1 heaping tablespoon:
Calories ... 60
Total Fat ... 1 gram
Carbohydrate ... 7 grams
Fiber ... 4 grams
Protein ... 8 grams
Sodium ... 5 milligrams
Vitamin B1 (thiamin) ... 640% Daily Value
Vitamin B2 (riboflavin) ... 560% Daily Value
Vitamin B3 (niacin) ... 280% Daily Value
Vitamin B6 ... 480% Daily Value
Vitamin B12 ... 130% Daily Value
Folic Acid ... 60% Daily Value
Selenium ... 30% Daily Value
Zinc ... 20% Daily Value
Health Disclaimer. Copyright ©2009-2022. Published with permission. First published in December 2009, last updated in August 2022.
Related: Also see EpiCor (Certified Naturals Postbiotic Immune Formula)
]]>Wendy Brady
Pretty much everyone has noticed the warnings on the back of pre-packaged food items. These warnings tell the user which of the top seven food allergens could possibly have contaminated the food within the package. The United States Food and Drug Administration (FDA) recognizes the top eight food allergens as milk, egg, soy, peanuts, tree nuts, wheat, fish, and shellfish. The FDA states that these eight allergens comprise about ninety percent of allergies to food (FDA, Food Allergen Labeling and Consumer Protection Act of 2004). However, another food allergen has yet to make it to the top level of recognition for its dangerousness among those who are allergic. This ninth most common food allergen is corn.
Corn is found in many products these days, both food and non-food items. Because of this, it is almost impossible to escape this particular allergen. Upon one trip to the store, one can find corn products in powders, deodorants, soaps, medications, certain types of paper, and many foods. The reason for this is that corn derivatives are used in so many products, including the cornstarch used on medical gloves, and these derivatives are given so many misleading names that unless they are all known, it is almost impossible to avoid every form of corn. Some of these names include dextrose, ethanol, gluconate, glycerin, sorbitol, maltodextrin, and inositol. A complete list can be found with a simple online search for corn and its derivatives. Reading the back of almost any label will show that these items or other corn derivatives are inside. Almost every candy, bread product, and even pizza has some form of corn.
The symptoms of a corn allergy can range from mildly irritating to downright dangerous, especially if left untreated and the allergen is not completely avoided. These symptoms can consist of headaches, stomach pain, hives, breathing trouble, wheezing, swelling anywhere on the body, anaphylaxis, and even a general feeling of malaise. This allergy can be dangerous because it can start out with the general feeling of malaise and then progress into anaphylactic shock in a very short time. It is important to have an Epi-Pen handy if a corn allergy is suspected.
While it is difficult to locate and eliminate all products that have a form of corn, it is not totally impossible. Select health food stores carry items that do not have any form of corn within them. These items are often made with natural sugars, such as honey, instead of corn syrup, and potato starch instead of cornstarch. Changing to these types of items can make all the difference for the person that suffers from this particular food allergy. Certain corn-free foods are sold in local grocery stores, but the sufferer must read every label to ensure that the corn derivatives are being avoided. It would be helpful to keep a list handy with all of the names of the corn derivatives to use for reference purposes.
While not every person is allergic to foods of any type, those that are truly allergic know that ingesting the food in question can add up to real trouble. It is important to read all labels and be aware of any other terms used for foods that can create allergic issues for the user. Knowing the dangers of a food allergen, such as corn, can be helpful in spotting an individual's response to the food. The FDA does not currently recognize corn as one of the top nine allergens, but it is quickly climbing the ladder to being one of the top food allergens. Since it is used in one form or another in so many food and non-food related items, corn is very difficult to eliminate from the diet, but it is not impossible if the user takes the time to read every label. Anyone that suffers from a corn allergy knows all too well how difficult it can be to cope with and should always search for alternatives in order to continue feeling as healthy as possible.
Health Disclaimer. Copyright ©2010-2022. First published in January 2011, last updated in August 2022. Published with permission.
Reference: FDA. (2009). Food Allergen Labeling and Consumer Protection Act of 2004.
]]>Dr. Kristie Leong
If you’re considering giving up meat, you may be confused by the different types of vegetarian diets available to you. Vegetarian diets range from the super restrictive vegan style of vegetarianism to the more liberal flexitarian diet which incorporates limited amounts of meat. Here’s how to understand the different options available to you when you choose to go vegetarian.
The Vegan Diet
This is the most restrictive type of vegetarian diet. Vegans not only eliminate all animal-based foods but avoid dairy products of all types as well as eggs. While generally considered to be a healthy diet in terms of preventing disease, it takes planning to get enough protein, iron, and calcium on a vegan diet, although it’s not impossible. Many people start out with less restrictive form of vegetarianism and gradually progress to a vegan diet over time.
Lacto-Vegetarianism
People who adopt a lacto-vegetarian diet abstain from all meat products, including eggs, but continue to eat dairy products. The advantage to this form of vegetarianism is you’re less likely to develop a calcium deficiency due to the inclusion of calcium-rich milk products.
Lacto-Ovo Vegetarianism (Ovo-Lacto Semi Vegetarian)
Lacto-ovo vegetarians avoid all meat but allow themselves to eat both dairy products and eggs. The inclusion of eggs and milk makes it easier to maintain calcium and protein levels and is, in general, an easier form of vegetarianism to adapt to, particularly if you eat out a great deal. Have you ever stopped to consider how many baked goods contain eggs and dairy products?
Pescatarians
One of the least restrictive forms of vegetarianism is the pescatarian lifestyle where you avoid all meat products with the exception of fish. Many people don’t consider pescatarians to be true vegetarians since they allow themselves to eat seafood. They also consume dairy products and eggs.
Flexitarians
Flexitarian is a relatively new term for a type of ( on and off ) vegetarian who eats a basic lacto-ovo vegetarian diet with the addition of meat products on occasion. This group of vegetarians is sometimes criticized for their lack of commitment to the vegetarian cause. Some flexitarians use this more flexible form of vegetarianism to test the waters and eventually transition over to more restrictive types of vegetarianism.
Which type of vegetarian diet is right for you? It can be easier to transition to a vegetarian diet slowly by starting out as a flexitarian and gradually reducing meat consumption over time. Some people start by eliminating red meat and pork, followed by poultry, and fish as they become more accustomed to less meat in their diet. You may or may not choose to eliminate dairy and eggs to become a full vegan. Some vegans even take it a step further by becoming raw vegans, meaning they consume no food that’s been cooked or heated.
The good news is there are lots of options when it comes to choosing a vegetarian diet. Spend some time and explore the different possibilities before making your decision. Most of these options are healthier than the traditional American diet when it comes to preventing chronic diseases such as diabetes and heart disease.
Health Disclaimer. Copyright ©2009-2022. First published in January 2009, latest revision in August 2022. Dr. Kristie Leong is a family practice physician and medical writer. Published with permission.
]]>Jayson Kroner
The next time you need a good laugh, take any NOW multiple vitamin/mineral formula into one of those mega-conglomerate discount stores and compare the labels. Side by side, I'm reminded of that TV commercial for Total Cereal where the person needs to eat 48 bowls of some other brand to match the nutrition in just one bowl of Total. Interesting.
This isn't to imply that every brand of vitamins offered at the retail level is of drastically low potency. Still, it's impossible to ignore the fact that there's a pattern here. Many of these brands are mass marketed, and fueled by multi-million dollar advertising campaigns and celebrity endorsements. And while their quality should be of foremost concern, the carefree feelings of invincibility that they subtly promote are truly the most concerning.
"Nutrition? Don't worry! Just go to the Super Low Mart, and grab the cheapest multiple on the shelf and you'll have everything you need to be healthy!" Is this really the message we want our children hearing as they make their way into young adulthood, and begin making "educated" decisions? What does this say about us if we permit them to believe that they can scarf down whatever they want because the good people at The Cheapco Vitamin Company can balance their nutritional equation for under five dollars a month?
What so many people tend to forget, is that dietary supplements are just that - supplemental to our diet. They were never intended to take the place of leading a healthy lifestyle. And yes, there are a lot of multi-formulas out there to choose from. Being well aware of this, we at NOW Foods take the quality of our multiples very seriously.
Before choosing a multiple, it is important to first evaluate the integrity of your diet. Be honest, and don't kid yourself. Making the best decision will ultimately depend on your ability to assess what you need, and what you don't need.
If your diet consists primarily of fast and processed foods (this is very dangerous, by the way), there's a very good chance that you're being deprived of many nutrients essential to basic function including proper blood cell development, muscle maintenance and skin regeneration.
Vegetarians, or anyone who's concerned about their intake of B-12, calcium, zinc, iron, and iodine should select a multi that's capable of delivering these (and other) nutrients most commonly found in meat. Deficiencies can naturally vary based on the austerity of each vegetarian lifestyle. For example, a vegan (plant sources only) would have greater nutritional needs than a lacto-ovo (includes dairy and eggs).
Active and aging men stand to benefit the most from high potency formulas that contain extracts such as Saw Palmetto, Ginseng, and Ginkgo Biloba. Women, on the other hand, may want to look for formulas that contain Cranberry, Soy Isoflavones, Dong Quai and other female supporting compounds.
Of course, these are just guidelines. Each one of us is completely unique. And in light of that, so are our nutritional needs. Selecting a multi-vitamin based exclusively on its price tag is almost as ridiculous as selecting one based on how alluring the label is. Choose wisely. Read supplement fact panels like a hawk. Choose a formula that offers generous potencies of vitamins, minerals, and antioxidants such as those offered by NOW Foods. With over 15 different scientifically formulated formulas to choose from, you're sure to find one that you can count on to keep you running at your best!
Health Disclaimer. Content provided by NOW Foods. Copyright ©2006-2022. Published with permission. First published November 2006, last revised in August 2022. Jayson Kroner is a health and fitness journalist, a certified sports nutritionist, and co-author of the book "7-Syndrome Healing."
]]>VIDEO TRANSCRIPT:
Hello. I want to talk to you about something that is very important to you, your health. All of us want to be healthy and have a good quality of life, and we all know that a proper diet, exercise and a proper amount of rest contribute to our well-being. But, did you know that good health begins in the mouth? That's right, how you care for your teeth and gums has a direct impact on your health. In fact, the Surgeon General's report states that gum disease, also known as periodontal disease, has been linked to numerous life threatening diseases, including strokes, diabetes and heart disease.
We've all heard of plaque, that sticky film that develops on the surface of our teeth, but what is plaque? Simply put, it's a combination of bacteria and proteins that are in our saliva. And because bacteria are living organisms, they must eat and digest just as we do, but did you know their waste contains toxins that can cause serious problems if left unchecked?
Plaque is constantly developing. That's why it's important to brush twice daily and floss, at least, once a day. This practice will help clean plaque and debris from the surface of your teeth and between them.
Unfortunately, we have places in our mouth that are hard to see and difficult to reach. And sometimes, we have trouble keeping these areas clean. That's one reason the American Dental Association recommends that you have checkups twice a year.
Your dentist can identify and treat problems you're unaware of, including areas under the gums, also called sub-gingivally. Bacteria are active sub-gingivally, and since these areas are not visible, they are frequently overlooked, and that's when problems manifest.
Have you ever had red sensitive gums, bleeding gums? If so, take note because these are the signs of first stage periodontal disease. Surprisingly, periodontal disease affects 75 percent of Americans, and gum disease is the main cause of tooth loss in adults.
It's important to remember that good oral health starts with proper dental hygiene which, in turn, helps prevent gum disease and tooth loss. Your teeth are designed to last a lifetime. It's gum disease that causes you to lose your teeth.
Most people rely on a toothbrush and dental floss to maintain good oral health. But, they only reach about three millimeters or an eighth of an inch under the gums. As such, you're not reaching all the bacteria, and that can lead to periodontal disease.
I would like to introduce you to another tool, something that can be used in addition to brushing and flossing. It's the Hydro Floss oral irrigator. When properly used, the Hydro Floss oral irrigator will clean your teeth, disrupt plaque and biofilm, and flush bacterial toxins from your mouth. It uses low pressure irrigation to clean the tooth surface that is under the gum and treat other hard to reach areas.
The Hydro Floss utilizes a patented plaque and tartar fighting technology to help keep your teeth problem free. Inside your mouth you have positive ions on your teeth and negative ions on the bacteria, and just like the positive and negative ends of magnets, these opposites attract; however, by incorporating the science of magnetics with the science of hydrodynamics the Hydro Floss actually interrupts this attraction.
How? Inside the handle is a carefully calibrated magnet. When water flows through this magnetic field, millions of free electrons are released and act as a barrier between the positive ions on your teeth and the negative ions on the bacteria. The result? The bacteria does not stick to your teeth. Then, the pulsating stream disrupts the biofilm's protective skin and flushes the plaque, the bacteria, and its toxic byproducts away naturally and painlessly.
The Hydro Floss oral irrigator uses a pulsated water stream with a maximum pressure of 60 psi that has been confirmed to be safe and non-damaging to your gums. And it's the only hydro magnetic oral irrigator that has been clinically tested and proven effective.
In fact, clinical studies show that when using ordinary tap water the Hydro Floss is up to 64 percent more effective in reducing plaque and calculus, also known as tartar, than non-magnetic irrigators.
These slides taken before and just after using the HydroFloss show its effectiveness in reducing live bacteria. Just imagine how clean and healthy your mouth will be with regular use.
Remember, how you care for your teeth directly impacts your overall health. It's important that you brush twice daily. Floss, at least, once a day and that you continue to have regular check-ups.
Now, take the next step and ask your dentist or hygienist about the benefits of using a Hydro Floss. It's the most effective oral irrigator on the market today. It will leave your mouth clean and your breath fresh plus you'll be healthier.
Now that you understand how the Hydro Floss works, I want to show you how to use it and the proper way to care for it. Following these simple steps will ensure that you get the maximum benefits from your Hydro Floss and years of trouble-free service.
Each unit comes with four color coded jet tips. So, each family member knows which tip is theirs. To attach a tip, simply remove the existing one from the handle and snap yours in place.
Your dentist may recommend that you use a specialty tip with your Hydro Floss. These tips and their adapters are available directly from your dentist and can be attached to the handle, just like the other ones.
The water reservoir which holds 26 ounces of water is marked so you can add specific amounts of mouthwash, medicinals or irrigation solutions directly to it before you add the water.
The adjustable pressure regulator switch located on the front has nine settings with a maximum pressure of 60 psi. Although the Hydro Floss has been designed and tested to be safe at the maximum setting, we suggest you begin with a lower one and increase it as needed.
It's the pulsating stream, 1200 pulses per minute, that actually creates a vacuum and pulls debris from under the gum. There's a pause flow button on the handle that allows you to irrigate without a mess and to stop the water flow when you readjust the tip inside your mouth.
You can use ordinary tap water in your Hydro Floss. Just make sure the reservoir is properly seated before using it. If you prefer filling it with water from another container, make sure the reservoir is seated before filling it. Once the unit as been plugged in, use the switch on the front to turn it on and off.
For first time users, set the pressure regulator knob to five and gradually increase it until the pulsating stream of water is comfortable to your gums. If you have multiple users in your house, remember to adjust the pressure regulator to your setting before each use and be sure to use the pause flow button on the handle when not actually irrigating.
Using your tip, direct the pulsating stream about one fourth of an inch from the flat surface of each tooth. Remember, oral irrigation relies on your sense of touch. So, you'll be able to determine the proper distance by the feel of the pulsating stream of water.
You should be able to irrigate your entire mouth with one reservoir of water in less than two minutes. That's about half the time it takes to microwave a bag of popcorn. This practice, along with regular visits to your dentist, can significantly improve your oral health and your overall health.
Now that you know how to use the Hydro Floss, let's review the steps for cleaning it, a practice that will ensure years of trouble free use. For daily cleaning, simply empty the reservoir and wipe it dry.
As you might expect, the weekly cleaning is a little more thorough. First, unplug your Hydro Floss. Then, remove the reservoir and wash it with warm soapy water. Lightly clean any buildup that has accumulated where the reservoir nozzle seats into the base unit. Next, clean around the connection end of all jet tips and dry them completely.
Now you're ready to flush the Hydro Floss, so you'll need to plug it back in. Fill the reservoir with very warm water and set the pressure regulator to the highest level. Without attaching a tip, turn on the unit and empty the reservoir into the sink.
To complete the cleaning, flush the unit a second time and then dry it and the reservoir completely. And remember, never submerge the Hydro Floss base in water. This can cause serious electrical injury and harm the unit's delicate electronic components.
The HydroFloss comes with a 30 day, money back guarantee and is covered by a one year warranty. We also offer an additional two years of coverage with our extended warranty. Please read the product literature for details about specific warranty limits and our extended protection plan.
As you have seen, oral irrigation is an easy and effective way to help care for your teeth and gums. Now that you're familiar with the Hydro Floss, we encourage you to use it on a regular basis.
We also want to emphasize the importance of brushing and flossing and having dental checkups twice a year.
We appreciate the opportunity to bring you this information and hope you found it useful. And remember, good health starts with good dental hygiene.
Also see: HydraBrush 30 Second Smile
Health Disclaimer. Copyright ©2007-2022. Published with permission. First published in 2007, last revised in August 2022.
]]>Neil E. Levin
Researchers at Ohio State University report that their test tube experiments using metabolites of two common forms of Vitamin E - alpha tocopherol and gamma tocopherol - injected directly into brain cells have shown that the alpha tocopherol metabolite protects brain cells in vitro (in test tubes, not live animal models) while the gamma tocopherol metabolite seems to damage brain cells in vitro. (1)
The inevitable headlines will be that gamma tocopherol, the most abundant form of the eight isomers (forms) of the Vitamin E family found in food, may be harmful to cells. But there is much more to this story than that still-unproven theory.
Foods or supplements containing Vitamin E family members will inevitably contain both forms, as well as measures of the 6 other isomers. These nutrients work as a team and occur together in Vitamin E-rich foods. (2-7) A person can’t eat a food or take a supplement containing isolated gamma tocopherol. That would only happen if a laboratory isolated that nutrient from a food that had also contained other forms of Vitamin E.
In this study the lab went far beyond this, producing metabolites of gamma tocopherol and alpha tocopherol and injecting them (separately) directly into cells.
This study really has no direct bearing on diets containing Vitamin E in forms that include both alpha and gamma tocopherol, nor on common supplement forms. We do not eat these isomers or their metabolites in isolation, and they do not directly flood brain cells as they follow their normal metabolic pathways. This is an artificial scenario that must be confirmed by in vivo (live animal or human) studies to validate that this theoretical effect actually happens within the body when the live beings consume multiple forms of Vitamin E in their diet or through supplementation. Since this brain cell damaging effect has not previously been noted in the clinical literature, it is not likely to be a real life concern.
As the study’s authors point out, there is a preferential transport mechanism for alpha tocopherol. (8-10) That is a key reason that the authors chose to perform this experiment to explore the different effects of alpha and gamma tocopherol. But they then chose not to test the same forms found in the diet.
The authors also tested whether adding NAC, another antioxidant, would reduce the damage associated with the gamma tocopherol metabolite and found that it did. This confirms the often-forgotten concept that antioxidants operate as a family and emphasizes that most current studies done on antioxidants, such as Vitamin E, suffer in accuracy by not looking holistically at real-life situations where antioxidants operate as a team and recharge each other, offering functional cellular protection that is often lacking with the application of a single antioxidant nutrient; or in this case, a metabolite. There is previous evidence that gamma tocopherol is a better antioxidant and has different health benefits than alpha tocopherol, so the combination of both forms may provide superior protection to cells. The desmethyl (gamma and delta) forms of both tocopherols and tocotrienols show greater antioxidant potential and cellular health benefits than alpha tocopherol alone. (11-19)
I would argue that any antioxidant study that fails to utilize in vivo evidence or that fails to take into account the total antioxidant status of the individual may not provide reliably repeatable results due to a failure to measure interactive nutrients. This illuminates the reason for the often contradictory results reported in antioxidant research: the researchers often fail to measure or control additional antioxidant variables in the subjects’ diet. (20-21)
This study starts out on the wrong path by assuming that the preferential transport mechanism for alpha tocopherol means that gamma tocopherol may be harmful to the body. It then compounds the error by injecting a metabolite form of gamma tocopherol - that admittedly may not even exist in the body in significant quantities - into cells in a test tube setting. It is only a theory that taking gamma tocopherol supplements, which are not sold in isolation from other tocopherol isomers, may increase the levels of its metabolites in the body and that other antioxidants present in the body may not provide sufficient counterbalance to prevent side effects.
Ironically, the theory that gamma tocopherol supplements may increase the level of these metabolites in the body has not even been tested, much less proven, by this study. The successful use of NAC in this study to counter the metabolite artificially introduced to brain cells in vitro argues that the theory that this metabolite may damage brain cells in vivo is seriously flawed.
It would be unfortunate if this study generates headlines that falsely imply that harm from consuming gamma tocopherol - from foods or dietary supplements - has been demonstrated in this totally artificial scenario. That would be inaccurate reporting.
This study only shows that isolated metabolites introduced into brain cells in a test tube may cause cell damage, not that any of this actually occurs in living beings. If it generates headlines scaring people away from this beneficial nutrient, they would be guilty of causing “much ado about nothing”.
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3 McIntyre BS, Briski KP, Gapor A, Sylvester PW. Antiproliferative and apoptotic effects of tocopherols and tocotrienols on preneoplastic and neoplastic mouse mammary epithelial cells. Proc Soc Exp Biol Med. 2000 Sep;224(4):292-301. PMID: 10964265
4 Pfluger P, Kluth D, Landes N, Bumke-Vogt C, Brigelius-Flohe R. Vitamin E: underestimated as an antioxidant. Redox Rep. 2004;9(5):249-54. Review. PMID: 15606977
5 Qing Jiang, Jeffrey Wong, Henrik Fyrst, Julie D. Saba, and Bruce N. Ames. -Tocopherol or combinations of vitamin E forms induce cell death in human prostate cancer cells by interrupting sphingolipid synthesis. PNAS 2004 101: 17825-17830; published online before print as 10.1073/pnas.0408340102
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7 Stephanie J. Weinstein, M.S., Ph.D., and Demetrius Albanes, M.D., et al. Higher serum a-tocopherol and gamma-tocopherol concentrations are associated with lower prostate cancer risk: Abstract No. 1096. 95th Annual Meeting of the American Association for Cancer Research, March 2004. (National Cancer Institute, the Fred Hutchinson Cancer Research Center in Seattle and the National Public Health Institute of Finland.)
8 Hosomi, A., Arita, M., Sato, Y., Kiyose, C., Ueda, T., Igarashi, O., Arai, H., and Inoue, K. Affinity for Alpha-Tocopherol Transfer Protein as a Determinant of the Biological Activities of Vitamin E Analogs. FEBS Letters 409:105-108, 1997.
9 Ikeda I, Imasato Y, Sasaki E, Sugano M. Lymphatic transport of alpha-, gamma- and delta-tocotrienols and alpha-tocopherol in rats. Int J Vitam Nutr Res. 1996;66(3):217-21. PMID: 8899454
10 Qureshi AA, Pearce BC, Nor RM, Gapor A, Peterson DM, Elson CE. Dietary alpha-tocopherol attenuates the impact of gamma-tocotrienol on hepatic 3-hydroxy-3-methylglutaryl coenzyme A reductase activity in chickens. J Nutr. 1996 Feb;126(2):389-94. PMID: 8632210
11 Handelman GJ et al, Oral alpha-tocopherol supplements decrease plasma gamma-tocopherol levels in humans. J Nutr. 1985 Jun;115(6):807-13. PMID: 3998871
12 Burton GH et al, Human plasma and tissue alpha-tocopherol concentrations in response to supplementation with deuterated natural and synthetic vitamin E. Am J Clin Nutr. 1998 Apr;67(4):669-84. PMID: 9537614
13 Huang HY, Appel LJ. Supplementation of diets with alpha-tocopherol reduces serum concentrations of gamma- and delta-tocopherol in humans. J Nutr. 2003 Oct;133(10):3137-40. PMID: 14519797
14 Khanna S; et al; Molecular basis of vitamin E action: tocotrienol modulates 12-lipoxygenase, a key mediator of glutamate-induced neurodegeneration. J Biol Chem. 2003 Oct 31;278(44):43508-15. Epub 2003 Aug 13. PMID: 12917400
15 Miyazawa T; et al; Anti-angiogenic potential of tocotrienol in vitro. Biochemistry (Mosc). 2004 Jan;69(1):67-9. PMID: 14972020
16 Stone WL; et al; Tocopherols and the treatment of colon cancer. Ann NY Acad Sci. 2004 Dec;1031:223-33. Review. PMID: 15753148
17 Nesaretnam K; et al; Tocotrienol-rich fraction from palm oil and gene expression in human breast cancer cells. Ann N Y Acad Sci. 2004 Dec;1031:143-57. PMID: 15753141
18 Schaffer S; et al; Tocotrienols: constitutional effects in aging and disease. J Nutr. 2005 Feb;135(2):151-4. Review. PMID: 15671205
19 Tan B. Appropriate Spectrum Vitamin E and New Perspectives on Desmethyl Tocopherols and Tocotrienols. JANA Vol. 8, No.1, 2005
20 Wright ME, et al. Development of a comprehensive dietary antioxidant index and application to lung cancer risk in a cohort of male smokers. Am J Epidemiol. 2004 Jul 1;160(1):68-76. PMID: 15229119
21 Tamimi RM, et al. Plasma carotenoids, retinol, and tocopherols and risk of breast cancer. Am J Epidemiol. 2005 Jan 15;161(2):153-60. PMID: 15632265
Health Disclaimer. Content provided by NOW Foods. Copyright ©2006-2022. Published with permission. First published in November 2006, last revised August 2022. Neil E. Levin CCCN, DANLA is a certified clinical nutritionist and is a professional member of the International & American Associations of Clinical Nutritionists.
]]>Dr. Kristie Leong
Energy bars have become a popular way to start the day or serve as a quick pick me up when energy levels drop in the late afternoon. Unfortunately, these bars are often loaded with sugar and other unhealthy ingredients that make them less wholesome than advertised. If you're savvy about reading nutritional labels, you can sort through the choices and pick one that won't offset your healthy eating plan. Here's how to choose a healthy energy bar:
Check calorie count
Some energy bars can be quite rich in calories which may be appropriate if you're choosing a bar for a meal but if you're using it as a mid-day snack, a high calorie energy bar isn't a wise choice. In general, if your energy bar is to serve as a snack, keep the calorie count at 200 or less. If it will be a meal replacement, you can double the calorie content.
Check the sugar content
Many energy bars are quite high in carbohydrates and sugars. A simple way to determine the approximate amount of sugar in an energy bar is to divide the number of grams of sugar by four. This will give you the approximate teaspoons of sugar in each serving. For example, if an energy bar has 16 grams of sugar, it has about four teaspoons of added sugar. To choose a healthy energy bar, limit sugar as much as possible.
Check the serving size
Often the calorie content listed for an energy bar is for more than one serving. If there are two servings in each bar, you'll need to multiply the calories by two. Many people assume that the calorie content is for the entire bar and end up consuming twice as many calories as they originally intended.
Check for whole grains
To choose a healthy energy bar, check for whole grains as a primary ingredient. The first ingredients listed on the nutritional label are generally the ones present in the highest amounts. If your energy bar is a healthy one, whole grains should be at the beginning of the list.
Check the fibre content
A healthy energy bar should have at least three grams of fibre per serving. A high fibre content helps to promote a sensation of fullness, moderates insulin levels, and can help regulate digestive function and play a role in preventing heart disease.
Check the protein content
A healthy energy bar should have some protein to give you a feeling of fullness and prime your metabolism. A simple formula to determine your recommended daily protein requirement is to divide your weight by 2.2. This will give your weight in kilograms. If you're extremely active, you should get one gram of protein per kilogram of body weight each day. If inactive, 0.8 grams of protein per kilogram of body weight should be sufficient. Take this into consideration when choosing an energy bar.
Avoid trans fats
Be aware that an energy bar can claim zero grams of trans fat if there is less than 0.5 grams per serving. Read the ingredient list and avoid energy bars that mention partially hydrogenated oils or fractionated oils.
If you want to choose a healthy energy bar, practice reading and comparing nutritional labels on the bars sold in your local supermarket. Soon, you'll be able to quickly determine whether you're eating an energy bar that will be beneficial healthwise.
Health Disclaimer. Copyright ©2008-2022. First published in July 2008, last revised in August 2022. Dr. Kristie Leong is a family practice physician and medical writer. Published with permission.
]]>Inflammation is linked to just about every health concern including arthritis, cardiovascular disease, neurological diseases, autoimmune conditions, and cancer. Inflammation isn’t always a bad thing, however. When it lasts for a short period of time (up to a few days), the inflammatory process helps the body recover from injury or infection, and dissipates once healing is underway. This acute inflammation stage is a normal and positive process. It's chronic, continuous inflammation that is the cause of so many health problems. Chronic inflammation is associated with accelerated aging (sometimes called inflammaging), which is connected to many age-related diseases including type II diabetes, dementia, Alzheimer's disease, and cancer.
The Importance of a Good Oral Health Routine
One of the most common causes of chronic inflammation is gum disease. In the United States, 47.2% of adults over 30 have some form of it. It’s more common in men than women, and the prevalence increases with age: 70% of men over 65 have some form of gum disease.
If your teeth bleed when you brush, this can be caused by excessive plaque build-up which triggers inflammation. Plaque is the sticky layer of bacteria that accumulates on the teeth, especially along and below the gum line (subgingival). Proper oral care can remove the plaque that causes gingivitis (the technical term for inflammation of the gums and the first phase of gum disease). In addition to brushing and flossing, regular use of an oral irrigator, an interdental proxy brush, and a tongue cleaner can help restore red, bleeding, or inflamed gum tissue to pink, vibrant, healthy gums, as well as prevent gingivitis from progressing.
If gingivitis is left to progress without proper treatment, gum tissue may begin to pull away from the teeth, and pockets can develop where the teeth meet the gums. These spaces are a breeding ground for bacteria, which can progress to a condition called periodontitis, characterized by a loss of attachment between the tooth and bone. This can lead to further gum infection and result in chewing pain, sensitive teeth, receding gums, or even bone and tooth loss.
One of the clearest indicators of periodontitis is when you feel your teeth are loose and may fall out, but the proliferation of oral bacteria can also cause persistent bad breath. Periodontitis damages the soft tissue and bone that hold the teeth in place. This common condition affects over 11% of the world's population.
Research has found that periodontitis is associated with cardiovascular disease, kidney disease, and diabetes. Severe periodontitis is linked to a 24% increase in the risk of cancer. Recent research at Tufts University found a strong association between the oral bacteria F. nucleatum (associated with periodontitis) and Alzheimer’s disease.
Fortunately, there are some excellent dental mouthwashes including Peri-Gum that can help heal gum tissue while reducing the pockets that harbor harmful bacteria. Proper brushing combined with regular use of an interdental proxy brush and an oral irrigator like the Hydro Floss can reduce dental plaque, even below the gum line where bacteria thrives. Hydro Floss is clinically proven to remove 65% more subgingival plaque than similar products.
Probiotics
Most people are unaware of the tremendous overall health benefits of oral probiotics. This exciting new area of research is showing that their regular use can help reverse gingivitis and periodontitis by correcting imbalances in the oral microbiome. As with the gut microbiome, the oral cavity requires a balanced ecosystem where beneficial bacteria predominate. Poor oral hygiene and oral plaque increase levels of pathogenic oral bacteria like P. gingivalis, F. nucleatum and Treponema denticola. Probiotic antimicrobial peptides produced by lactic acid bacteria called bacteriocins can help treat gum disease by crowding out the bad strains that thrive on dental plaque.
Specific strains shown to be effective include S. Salivarius BLIS K12 and BLIS M18. By increasing levels of these beneficial oral bacteria, harmful bacteria growth is inhibited.
With daily use, BLIS K12 and BLIS M18 are proven to help reduce bad breath and can work to reverse gingivitis and plaque buildup associated with periodontitis. Improved oral health may also help reduce the risk of Alzheimer's disease, cancer, and heart disease. A study found that 100% of patients with cardiovascular disease had the bacterium Porphyromonas gingivalis in their arteries.
Oral probiotics can also help reduce ear, nose, and throat infections (including tonsillitis and strep throat). While originally indicated for oral cavity health, the BLIS K12 probiotic found in BLIS probiotic lozenges and in Theraneem tooth powder can also help reduce the occurrence and severity of secretory otitis media (infection or inflammation in the middle ear), a major cause of ear pain, tonsillitis, and scarlet fever in children.
Gingivitis and Alzheimer's Disease
Knowing that Alzheimer's disease (AD) patients exhibit neuroinflammation which is usually associated with infection, researchers analyzed the brains of AD patients to determine the cause. In 2019, a landmark study published in Science Advances found that P. gingivalis (the primary pathogen in chronic periodontitis) results in the production of toxic proteins from the bacterium gingipains that are found in the brains of over 90% of AD patients. Research continues into drugs that block gingipains, potentially leading to treatments that could prevent symptoms or slow the progression of AD.
I recommend a comprehensive suite of oral care products including the 30 Second Smile electric toothbrush (or the Collis Curve if you prefer a manual design), an oral water irrigator, the Clean Between Machine (or similar devices for removing interdental plaque), flossing, regular use of the BLIS K12 or BLIS M18 oral probiotics, and tooth powders including Theraneem and Good Gums. I combine these tooth powders, as Theraneem contains the herb neem (known to help heal gum tissue), and the oral probiotic BLIS K12, while Good Gums contains myrrh, cranberry, French grey sea salt, and sodium bicarbonate. When combined, these tooth powders provide powerful gum healing properties.
C-Reactive Protein
Many studies have found a strong association between chronic periodontitis and high levels of C-reactive protein (CRP). Produced by the liver, CRP is considered a specific marker indicating inflammation in the body and can be measured by a blood test (any acute or chronic infection results in elevated levels). High CRP levels are associated with cancer, as inflammation may facilitate the progression of tumors and angiogenesis (the development of new blood vessels to support cancer cell growth). Surgical and non-surgical periodontal treatments have been shown to reduce levels of CRP which may lower the risk of various cancers. For nutritional support, vitamin E, magnesium, curcumin, omega-3, folate, high fibre foods, and berries can all help to lower CRP levels.
Research from Finland has found a link between gum disease and different types of cancer, and that the oral bacterium Treponema denticola may be responsible for gastrointestinal cancers. As published in the International Journal of Cancer, an analysis of almost 70,000 adults over ten years found a strong association between gum disease and pancreatic cancer. In another study at NYU Langone Health's Perlmutter Cancer Center, after controlling for potential effects from smoking, alcohol, and body mass index, researchers found that three types of oral bacteria are linked to two fatal forms of esophageal cancer. There is also evidence that specific types of oral microbiota that cause gum disease are associated with head and neck cancer.
See your dentist regularly, have frequent cleanings, and implement an oral care routine to help balance your oral microbiome. You should clean your teeth in the proper order, starting with flossing (use small floss picks or regular floss), followed by brushing, an interdental brush, and an electric oral water irrigator like the Hydro Floss (proven to remove subgingival plaque). I also recommend combining the tooth powders Good Gums and Theraneem.
A comprehensive oral care routine, and using healing mouthwashes and oral probiotics can help prevent or even reverse gum disease, lowering the risk of Alzheimer's disease, diabetes, cardiovascular disease, and cancer.
Health Disclaimer. Copyright ©2019-2022. First published in February 2019, last major revision in July 2022. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
References
Prevalence of Periodontitis in Adults in the United States: 2009 and 2010. CDC & Journal of Dental Research. August 2012. PMID: 22935673.
Prevalence of periodontal disease, its association with systemic diseases and prevention. Muhammad Ashraf Nazir. International Journal of Health Sciences (Qassim). 2017 Apr-Jun. PMID: 28539867.
The Periodontal Pathogen Fusobacterium nucleatum Exacerbates Alzheimer’s Pathogenesis via Specific Pathways. Frontiers in Aging Neuroscience. 23 June 2022.
The Effect of Oral Irrigation with a Magnetic Water Treatment Device on Plaque
and Calculus. Journal of Clinical Periodontology. 1993.
Porphyromonas gingivalis is the most abundant species detected in coronary and femoral arteries. Journal of Oral Microbiology. 2017. PMID: 28326156.
Porphyromonas gingivalis in Alzheimer's disease brains: Evidence for disease causation and treatment with small-molecule inhibitors. Science Advances. 2019 Jan. PMID: 30746447.
High-Sensitivity C-Reactive Protein and Cancer. Journal of Epidemiology. 2011. PMID: 21368452.
A Review of the Relationship between Tooth Loss, Periodontal Disease, and Cancer. Cancer Causes Control. 2008 Nov. PMID: 18478344.
The role of Tannerella forsythia and Porphyromonas gingivalis in pathogenesis of esophageal cancer. Infectious Agents and Cancer. 2019. PMID: 30728854.
Beyond Head and Neck Cancer: The Relationship Between Oral Microbiota and Tumour Development in Distant Organs. Frontiers in Cellular and Infection Microbiology. 2019. PMID: 31297343.
]]>Nootropics are a classification of dietary supplements designed to improve cognition and memory while facilitating learning. The word was created by Romanian physician Corneliu E. Giurgea by combining the Latin words nous (mind) and trepein (to bend). Completely safe and free of adverse effects, nootropics can increase circulation to the brain, boost neuronal growth, improve memory and focus, prevent cognitive impairment, and may even help us to be more creative.
Some of the extensively-researched nootropic compounds include magnesium L-threonate, Pycnogenol, PQQ, acetyl L-carnitine, alpha-lipoic acid, lion’s mane, Alpha GPC, lutein, zeaxanthin, vinpocetine, and Bacopa monnieri. Other proven, powerful, cognitive ingredients include omega-3, ginkgo biloba, taurine, phosphatidylserine, creatine, L-theanine, and blueberries, which are high in the flavonoid polyphenol anthocyanin. Flavanols are from the flavonoid classification of polyphenols and occur naturally in plants; shown to improve cognitive function, they are found in cocoa, green tea, the skins of berries, coffee, red wine, apples, and grapes.
Nootropic supplements can help generate new mitochondria, boost neuronal growth, support nerve growth factor, and may help prevent or reverse the progression of Alzheimer's disease by stabilizing amyloid beta 40 protein levels and reducing phospholipid hydroperoxides.
Research indicates nootropics can help control blood sugar (high blood sugar levels, insulin resistance, and type 2 diabetes are associated with dementia and the development of Alzheimer's disease), and inhibit the enzyme acetylcholinesterase (AChE) to help maintain optimum levels of the vital neurotransmitter acetylcholine.
The tiny energy furnaces in our cells, mitochondria are among the most important keys to our health, energy levels, and brain function. Research has proven that you can increase mitochondria by up to 50% with only six weeks of exercise, and one of the methods of intermittent fasting that results in calorie restriction, which turns on the healthy cell maintenance process of “autophagy”.
These intermittent fasting methods include time-restricted eating, the twice-a-week method (I use a variation of this), alternate-day fasting, and the 24-hour fast (or Eat Stop Eat method). I recommend the books ‘The Complete Guide to Fasting’ by Jason Fung, ‘Fast Diet’ by Dr. Michael Mosley, and works by Dr. Pradip Jamnadas to learn more about these important fasting methods that result in a wide range of overall health benefits, including improving neurological performance.
You can also increase mitochondria with natural supplements. Dr. Bruce Ames of the University of California developed a formula that was successful in transforming sedentary old rats that were the equivalent of between 70 and 100 years old into youthful, energetic rats that he said could dance the Macarena, with a nutritional supplement that included acetyl L-carnitine (ALCAR) and alpha-lipoic acid (ALA).
Many prominent medical professionals and researchers who have read Ames' research choose dietary supplements that include ALCAR and ALA. AOR Ortho Mind is an excellent nootropic formula that also includes Bacopa monnieri, citicoline, and Panax ginseng.
Pyrroloquinoline Quinone: PQQ is an exciting antioxidant that has been studied for diabetes, cognition, neuroprotection, and lowering C-reactive protein levels (a marker of inflammation). PQQ can activate genes that boost mitochondrial function while protecting the brain from age-related degeneration.
Studies show that PQQ may reverse cognitive decline and improve memory by stimulating the production of nerve growth factor in cells that stimulate brain neurons. A powerful antioxidant, not only does PQQ protect against mitochondrial decay and the damage caused by oxidation, but it also helps generate new mitochondria. PQQ may be the most important nutrient ever discovered for improving mitochondrial function, boosting memory, and protecting brain cells from damage caused by toxins.
Lion's Mane: A medicinal mushroom, lion's mane increases nerve growth factor and is an excellent complement to PQQ and other nootropic supplements.
A double-blind placebo-controlled trial of thirty 50 to 80-year-old Japanese men and women diagnosed with mild cognitive impairment showed improved scores on the cognitive function scale, as compared to the placebo group. The scores continued to increase during the 16-week trial, but scores decreased significantly four weeks after the trial concluded, indicating that the supplement would need to be taken regularly to continue the benefits. There were no adverse effects.
Magnesium L-Threonate: Developed by a Nobel Prize-winning physicist, and the result of nearly 20 years of research at Stanford University, MIT, and Tsinghua University, magnesium L-threonate (or MgT) is the only form of magnesium that crosses the blood-brain barrier, and that supplies magnesium to neurons.
Research has found that in only twelve weeks, this amazing supplement can reverse more than nine years of clinical brain aging by increasing the density of synapses (the communication connections between brain cells). In addition, MgT may help improve mood and sleep.
Pycnogenol: Derived from French maritime pine bark, Pycnogenol is one of the most powerful natural health supplements, with proven benefits for allergies, tinnitus, high blood pressure, arthritis, diabetes, ADHD, erectile dysfunction, retinopathy, and skin health. Italian and Australian studies have confirmed improvements in attention, cognitive function, memory, and mood within eight weeks by taking 150 mg daily.
Bacopa Monnieri: Also known as Brahmi, bacopa has been used for centuries in Ayurveda, the traditional medicine of India. Recent studies confirm its nootropic effects, as it has been shown to improve brain function, cognition, and memory. Bacopa is also considered an adaptogen as it helps balance the body's response to acute and chronic stress.
Alpha GPC: L-Alpha Glycerylphosphorylcholine is the most bioavailable form of choline, as unlike other forms, Alpha GPC crosses the blood-brain barrier. As the precursor to acetylcholine (an essential neurotransmitter) and phosphatidylcholine (a component of all cell membranes), Alpha GPC can help improve mood, increase mental clarity and alertness, improve short and long-term memory, while providing the nutrients required for the brain to build new cells.
It has also been shown to increase growth hormone levels. Research confirms that Alpha GPC can facilitate memory and learning, and may halt or reverse cognitive disorders including Alzheimer's disease, especially in the early stages.
Lutein and Zeaxanthin: Known as critical nutrients for the prevention and treatment of eye diseases including age-related macular degeneration and cataracts, a recent randomized double-blind trial found significantly improved cognitive function in younger adults.
Vinpocetine: Derived from the periwinkle plant, studies have shown it boosts brain function by increasing circulation and blood flow to the brain. Vinpocetine improves memory, slows cognitive decline, and may be helpful in stroke recovery and epilepsy. Dr. Jonathan Wright recommends vinpocetine for tinnitus (ringing in the ears).
Zembrin: The South African plant Sceletium tortuosum has been used traditionally to treat anxiety, and depression, improve mood, and induce a tranquil, meditative state. In addition, it’s been found to help people think more clearly and improve focus. Also called kanna (and sold as Zembrin), other benefits to Sceletium tortuosum include increasing energy, while at higher doses it can act as a sedative.
Of the many nootropic compounds, I've elected to detail just a few of the most studied nootropics that have been shown to be effective. Nootropic supplements, along with regular exercise, intermittent fasting, and a diet that includes all essential nutrients, can provide protection against developing cognitive impairment, and improve brain health.
Health Disclaimer. Copyright ©2016-2022. First version published in February 2016, last revised in June 2022. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
References
Establishing Natural Nootropics: Recent Molecular Enhancement Influenced by Natural Nootropic. Evid Based Complement Alternat Med. 2016. PMID: 27656235.
There are a number of mechanisms influenced by the administration of nootropics, such as glutaminergic signalling and amyloid precursor protein, also responsible for neuro-related diseases such as dementia and Alzheimer's disease.
Natural AChE Inhibitors from Plants and their Contribution to Alzheimer’s Disease Therapy. Curr Neuropharmacol. 2013 July. PMID: 24381530.
Time-controlled fasting prevents aging-like mitochondrial changes induced by persistent dietary fat overload in skeletal muscle. PLoS One. 2018. PMID: 29742122.
Feeding acetyl-L-carnitine and lipoic acid to old rats significantly improves metabolic function while decreasing oxidative stress. Proceedings of the National Academy of Sciences. February 19, 2002. PNAS 261708898.
Pyrroloquinoline Quinone Stimulates Mitochondrial Biogenesis through cAMP Response Element-binding Protein Phosphorylation and Increased PGC-1α Expression. J Biol Chem. 2010 Jan 1. PMID: 1986141.
Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009 Mar. PTR 2634.
Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults. J Alzheimers Dis. 2016. PMID: 26519439.
Pycnogenol® improves cognitive function, attention, mental performance and specific professional skills in healthy professionals aged 35-55. J Neurosurg Sci. 2014 Dec. PMID: 24675223.
Efficacy of Standardized Extract of Bacopa monnieri on Cognitive Functions of Medical Students. Evid Based Complement Alternat Med. 2016. PMID: 27803728.
The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr. 2015. PMCID: PMC4595381
Effects of a Lutein and Zeaxanthin Intervention on Cognitive Function. Nutrients. 2017 Nov. PMID: 29135938.
A Chewable Cure “Kanna”: Biological and Pharmaceutical Properties of Sceletium tortuosum. Molecules. 2021 May. PMID: 33924742.
]]>High levels of helicobacter pylori (H. pylori), a gastric (stomach) bacteria, are often associated with GERD (heartburn), as well as stomach ulcers and stomach cancer, and research is now finding a strong link between H. pylori and GERD. Fortunately, there are dietary choices we can make to help maintain healthy digestion and prevent more serious health problems.
As we age, most of us produce less stomach acid. Low stomach acid (also called hydrochloric acid, or gastric acid) is the major cause of a wide range of health conditions because low stomach acid levels result in insufficient digestion of protein and carbohydrates. This impairs absorption of minerals and other vital nutrients that our body requires. Over time, the nutrient deficiencies that result from low stomach acid can be contributing factors to nearly every conceivable health problem, from bone loss to depression, not just the obvious symptoms of acid reflux, gas, or bloating.
Everyone has H. pylori bacteria in their stomach and gastrointestinal tract, but when you have the proper high acidity gastric environment, which in a healthy person should vary from a pH of 3 to as low as a pH of 1 (the lower the number, the higher the acidity), bacteria is well controlled and has difficulty surviving.
The normal method of testing for H. pylori is a breath test, where you exhale into a Mylar bag after taking a pill that reacts with the bacteria. The bag with the exhaled air is sent to a laboratory for analysis to determine if you have H. pylori bacteria present in the stomach.
If the test determines that you have H. pylori, western medicine uses a one-week treatment that combines a PPI (proton pump inhibitor which blocks the production of stomach acid) with two antibiotics, usually clarithromycin and amoxicillin, to cure it. There can be variations, using different PPIs or antibiotics. While this treatment can be successful at eradicating the bacteria, the use of PPIs and antibiotics can bring side effects, as the antibiotics not only eradicate the H. pylori, but also kill the good bacteria that are critical to the immune system and gastrointestinal health.
To make things worse, by creating a low acid environment in the stomach, the PPIs (i.e. Prilosec, Zantac, Nexium) make it easier for the H. pylori to return. H. pylori has a much more difficult time surviving in a stomach that has normal (very low pH) stomach acid. In fact, bacterial overgrowth, or sickness from ingested bacteria (like E. coli from foods) is more common in people who have hypochlorhydria (the technical term for low gastric acid).
The problem with this approach to curing H. pylori, which is often not effective over time, is that H. pylori thrives in a low gastric acid environment. In fact, the common practice of over-prescribing antacids for heartburn provides the perfect environment for bacterial overgrowth in the stomach.
Antacids and PPIs which block the production of stomach acid are in my belief among the most dangerous classifications of drugs. PPIs generally should not be prescribed for more than a three-month period, and initially, even the companies that produced this classification of drug recommended no more than six weeks of use, but some physicians routinely keep their patients on these drugs for years.
Without sufficient stomach acid, you cannot break down and digest protein or ionize the minerals from food. As stomach acid is critical for the digestion of food and the absorption of minerals, drugs that stop the production of stomach acid can lead to long-term health problems due to deficiencies of protein and vital minerals that are cofactors in the production of critical nutrients. Vitamin B12 deficiencies are also common for users of PPIs.
Physicians with traditional training often assume that the symptoms of heartburn (GERD, acid reflux) are caused by an excess of stomach acid. Medical schools are often subsidized by pharmaceutical companies, and this is how some doctors are trained – the most common approach is to treat the symptoms with a drug, rather than consider the cause of the symptoms.
Based on the (often incorrect) assumption of excess stomach acid, acid-blocking PPI drugs like Nexium, Prilosec, Prevacid and Zantac are frequently prescribed. Often, the reason people have acid reflux is that the lower esophageal sphincter valve which normally only opens to let foods into the stomach opens to allow the high acid gastric contents of the stomach to travel back up to the esophagus. The stomach is designed to survive the low pH acidic environment where hydrochloric acid and enzymes help break down food and prepare it for absorption in the small intestine. The esophagus can be damaged if exposed to acids produced in the stomach.
There can be many causes of acid reflux (GERD) including:
In addition to avoiding some of the triggers, there are also foods and dietary supplements that can help. Manuka honey (the higher the UMF or MGO level the better) and supplements that use zinc carnosine (Pepzin GI) and mastic gum may be effective at reducing levels of H. pylori. In addition, Betaine HCL and pepsin supplements can be effective at increasing stomach acid. This approach is often a very good solution for reducing acid reflux as well.
If you suffer from acid reflux, gastritis, IBS, or other stomach issues, I recommend Gastrazyme by Biotics Research. A blend of natural ingredients that enhance and support the digestive process, Gastrazyme has proven to be one of the most effective supplements for healthy digestion. I also recommend Living Alchemy Your Flora Professional probiotic, as IBS and other stomach-related issues are often associated with low levels of good bacteria. A quality probiotic can help nourish, restore, and support your digestive system.
Health Disclaimer. Copyright ©2014-2022. First published in October 2014, latest major revision in May 2022. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
Supporting Science
Relationship between Helicobacter pylori infection and GERD. Acta Biomed. 2018; PMCID: PMC6502218.
Related Reading
]]>Affecting almost 1 in 4 Canadian adults, hypertension (the medical term for high blood pressure) is a major risk factor for cardiovascular disease, heart attack, and stroke. It affects about 1 billion people worldwide and results in over 7 million deaths per year. In the USA, every 37 seconds someone dies of cardiovascular disease and about 700,000 people have a stroke each year (with over 400 deaths each day). Fortunately, many cases of cardiovascular disease are preventable, and there are dietary and lifestyle changes we can implement that can help resolve this common condition naturally.
The traditional medical approach to reducing blood pressure is to recommend lifestyle modifications including exercise, weight loss (if required), healthier food choices like the DASH diet (Dietary Approaches to Stop Hypertension), restricting salt intake, and prescribing a suite of drugs, which may include ACE inhibitors, beta-blockers, calcium channel blockers, and diuretics — sometimes called the ABCDs. Unfortunately, these drugs can produce adverse effects including insomnia, headaches, impotence, kidney failure, weight gain, joint disorders, diarrhea, weakness, and low energy among many others. Because of these serious and disruptive side effects, many patients don’t take these drugs as prescribed.
A blood pressure reading is given in millimeters of mercury (mm Hg), with two numbers. The upper number indicates the arterial pressure when the heart beats (the systolic phase); and the lower number when the heart is at rest, between beats (the diastolic phase, when the heart fills with blood and absorbs oxygen). A good, healthy blood pressure reading is below 120/80 mm Hg. Ideally, the diastolic blood pressure reading should be lower than 80; a reading between 80 and 89 is often considered normal, but it’s not optimal, and an elevated diastolic level can lead to a higher systolic level.
I received a call from a woman who was seeking a natural approach to help lower her blood pressure. Jane (not her real name) is 55 and had until recently been in perfect health all her life. But in the previous two weeks, she had been hospitalized twice for a very rapid pulse and had a systolic blood pressure reading of 196. While in the hospital she had a chest X-ray and a thorough checkup, including blood work. Other than an elevated diastolic blood pressure reading over 90, everything seemed normal. The medical term for this condition is “isolated diastolic hypertension.”
The holistic approach to any health concern starts with trying to find the cause, rather than dealing with the symptoms. I learned that Jane leads a very healthy lifestyle. She’s active, doesn’t smoke or drink, isn’t overweight, and drinks about four cups of coffee per week. Her diet is focused on plant foods and lean meats and is better than most of the clients that come to see me. She also has a lovely, warm, engaging personality, and made it clear that she was eager to try my approach.
The largest organ in the body, the endothelium is the lining of our arteries and blood vessels; it plays a critical role in regulating blood pressure and preventing cardiovascular disease. Poor endothelial function is associated with plaque buildup and reduced blood flow to our organs, cells, and tissues. Nitric oxide (NO) is a gas produced by the endothelium, and is the most important molecule for reducing blood pressure and increasing blood flow. During our meeting, we discussed the importance of boosting nitric oxide levels, which decrease after the age of 40. The key factor in improving endothelial function is aerobic exercise, however increasing the amount of foods high in nitrates is also important, as they’re converted to nitric oxide in the body.
I recommended Jane take Neo40, a supplement clinically proven to increase nitric oxide production, along with a concentrated super green juice powder that includes probiotics, mushroom extracts, micro-algae, vegetables, and fruits. I also suggested a powdered blend of different types of magnesium (Magnesium Synergy) which also contains zinc and potassium (critical for maintaining healthy blood pressure). I recommended she take aged garlic capsules, beet juice, curcumin, olive leaf complex, black seed oil, omega-3, a comprehensive multivitamin, and two strong cups of hibiscus tea per day. Two published studies found that hibiscus tea and olive leaf extract were as effective as the commonly-prescribed ACE inhibitor drug captopril.
As my approach is to provide solid research to support my recommendations, I gave Jane a selection of well-referenced studies on a variety of complementary dietary supplements including Pycnogenol, coenzyme Q10, black seed oil, olive leaf extract, and grape seed extract. I also recommended using sesame oil as her primary oil for cooking. Sesame oil contains sesamin, sesamol, and vitamin E, compounds confirmed in studies to help lower blood pressure.
I stressed the importance of fasting for two non-consecutive days each week and suggested that she spend quiet time meditating each day, as mindfulness meditation has been shown to help reduce blood pressure. I also gave her a four-minute aerobic exercise routine to do three times a day specifically designed to help the body increase nitric oxide levels.
A few days later, Jane emailed me to update me on her “exciting progress.” She had implemented many of my recommendations and was eating lots of healthy salads, seeds, bananas, and papayas, and was keeping an accurate log of her readings. Before she embarked on my program, her blood pressure was 155/88 (as measured by her doctor). That dropped to 132/80 during her next visit less than two weeks later. She suspects that this doctor’s reading may have been elevated due to “white coat syndrome,” as the reading she took at home was a healthy 121/67. A half an hour after drinking some fenugreek tea with some ground ginger, she found her next reading to be a remarkable 105/71 with a 72 pulse. Jane is now sleeping better, and her self-measured diastolic readings are consistently under 80, while her systolic readings are usually under 120.
Normally, I tell clients that they shouldn’t expect rapid results when using natural approaches that include diet, supplementation, and exercise. I’ve found it can often take up to three months for people to see significant changes. But it’s also not uncommon to see quick improvements, particularly for relatively healthy people like Jane who are committed and dedicated to pursuing optimum health.
One of the best reasons to continually work on living a healthy lifestyle is that it can make performing the activities of daily life easier, providing us with more time to do the things we love. Making lifestyle changes requires more of a commitment than taking pharmaceutical drugs, but the health benefits can be amazing, especially when you consider the potential adverse effects of drugs. Making healthier food choices, taking supplements, fasting, meditating, and getting more exercise can not only help manage blood pressure, but bring a host of other benefits like increased energy, better sleep, and a longer life.
Health Disclaimer. Copyright ©2018-2022. First published in March 2018, latest major revision in April 2022. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
References:
Risk factors for hypertension in Canada. Statistics Canada. 2019.
Health benefits of sesamin on cardiovascular disease and its associated risk factors. Saudi Pharm J. 2020 Oct. PMID: 33132721.
Effect of sour tea (Lipicom) pill versus captopril on the treatment of hypertension. J Renal Inj Prev. 2015 Sep 1. PMID: 26468478.
]]>Inflammation is part of the body’s natural protective process; it’s a response to potential threats. Chemicals are produced that promote healing in response to an injury, or exposure to allergens or infection. Characterized by redness, painful or stiff joints, or swollen tonsils, inflammation is a component of our immune defense system that helps to determine what is safe and what is dangerous. We need to appreciate when we get a sore throat or a swollen ankle, as that vital response is part of the healing process. But when the immune system overreacts, that can contribute to health concerns including fatigue, insomnia, depression, anxiety, digestive problems, skin conditions, and weight management issues.
While normally caused by trauma, inflammation can also be caused by autoimmune reactions to physical and emotional stress, digestive problems, poor diet, high insulin levels, and infections we’re not even aware of, including periodontal disease. Lifestyle and environmental triggers may include lack of exercise, allergies, chemicals found in cleaning products and cosmetics, and insufficient sleep.
Health has been described as the ability of an organism to adapt to stress. From the moment we’re born, our immune system is challenged by these internal and external elements that all produce a response. Unless the system over-reacts, this adaptive immunity makes us stronger and more resilient to disease, as our immune system helps manage and mitigate the stresses, creating a balanced, healthier, mind and body.
Inflammaging
As we age, low-grade infections, injury, and exposure to environmental toxins can result in a moderate, continual state of stress tied to inflammation, sometimes referred to as “inflammaging.” This inflammatory state normally resolves itself but can progress to more chronic non-resolving inflammation. While moderate inflammation can be beneficial, low-grade continual inflammaging produces higher levels of inflammatory compounds that are associated with dementia, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, macular degeneration, osteoporosis, cancer, heart disease, diabetes, and other serious conditions linked to the immune system.
Healthy Digestion
With the body’s highest concentration of immune cells (70-80%), our digestive system is foundational to achieving optimum health. I encourage everyone to focus on a whole-food, high-fibre, nutrient-rich diet that includes colourful vegetables, berries, nuts, seeds, and spices. Try to incorporate more seafood (rich in healthy fats), as well as sprouted foods (which are easier to digest). Naturally anti-inflammatory, these foods contain higher nutrient levels and beneficial bacteria. Dietary choices should support digestive function, which can be enhanced by consuming fermented foods, and foods like legumes, beans, lentils, and peas that are high in resistant starch when cooked and cooled. All starches (including potatoes and rice) have high levels of healthy resistant starch when they’re cooked, cooled, and reheated. That’s the only method of preparation I recommend for starchy foods.
Garlic is especially important, and I recommend liberal use. The health benefits of garlic are greatly enhanced if you wait ten minutes after chopping, allowing the enzyme alliinase to react with alliin. This process creates allicin, which has all the heart and immune boosting benefits. If you’re making a dressing or vinaigrette (or when cooking), garlic should be added at the end. This not only ensures the best flavour, but avoids exposure to heat and acids which can degrade allicin.
If you eat raw broccoli (or other cruciferous vegetables), waiting for forty minutes after cutting or chopping allows the enzyme myrosinase to react with glucoraphanin. This produces sulforaphane, a compound with anti-cancer properties that can also help protect our brains and eyesight. Once the sulforaphane is produced, heating will not destroy it, but if you heat before the enzymatic reaction has time to take place, you’ll kill the enzyme myrosinase, resulting in no sulforaphane. An interesting “hack” to obtain sulforaphane from cooked cruciferous vegetables (if you didn’t have time to wait for the reaction) is to add a small amount of ground mustard to the cooked cruciferous. The mustard contains myrosinase, and studies have found the resulting levels of sulforaphane are almost the same as when chopped raw vegetables are allowed to stand for forty minutes.
Eat Slowly, Chew Well
Victorian health food enthusiast Horace Fletcher proposed that “Nature castigates those who don’t masticate.” One of the most important habits for maximizing the benefits of healthy foods is to eat slowly and chew thoroughly. Thorough, slower chewing and finishing your meal when you are about 80% full can help take the stress off the digestive system and also assist with weight control.
Controlling Insulin Levels
Sugar (including honey, maple syrup, agave syrup) and carbohydrates (especially refined and processed carbohydrates) cause an insulin response in the body to control blood sugar levels. Insulin is the most inflammatory hormone, depressing the immune response and increasing inflammation. I highly recommend the book “Why We Get Sick” by Benjamin Bikman, which thoroughly describes this process and how we can change our diet to lower insulin levels.
Healthy Fats
Eating enough healthy fats is critical, as one of the major sources of inflammation is the consumption of the wrong types of fats and oils, resulting in too much pro-inflammatory omega-6 fats.
For cooking, choose oils that are minimally processed (cold-pressed and organic when possible) and that are high in medium chain triglycerides (coconut, palm, butter), and monounsaturated (macadamia nut, olive, high-oleic sunflower, avocado). Monounsaturated oils contain oleic acid, an omega-9 fatty acid that reduces insulin resistance, improves energy, mood, and heart health, while working to help balance the immune system.
I recommend flax oil (as fresh as possible), which is high (57%) in alpha-linolenic acid (an omega-3), with only 16% linoleic (pro-inflammatory omega-6). Not everyone likes the taste of flax oil, but when combined with spices and garlic it can be delicious in salads. For salads, in addition to flax, olive and avocado oil, I recommend Styrian pumpkin seed oil (amazing health benefits for the bladder and prostate), high oleic sunflower oil, and sesame oil. Sesame oil is anti-inflammatory, heart healthy, supports healthy blood sugar levels, and when used externally can improve sleep quality.
Fats that are highly processed and composed largely of omega-6 (linoleic acid) can contribute to inflammation. Some pro-inflammatory oils to avoid include corn, sunflower, safflower, soybean, walnut, rice bran, peanut, sunflower (low or mid oleic), grape seed, and canola oil. For additional information, I recommend the book “The Big Fat Surprise”, by Nina Teicholz. The heavy promotion of high omega-6 vegetable oils was undertaken to help support agriculture, but Teicholz explains that use of these vegetable oils comes with a variety of health risks linked to inflammation.
Saturated Fat
In one of the largest studies on the relationship between different types of fats and our health, those who consumed more saturated fat had a 20% lower risk of stroke. High carbohydrate intake was associated with higher total mortality, while total fat was related to lower total mortality, with saturated fat having an inverse association with stroke.
Saturated fats raise HDL (the good cholesterol), help build stronger bones, and improve liver, lung, immune system, and brain health (the brain is primarily composed of fat and cholesterol). Saturated fats found in lard, butter, coconut, and palm oil promote proper nerve signaling which improves our metabolism, and helps control insulin. I also recommend butter, beef tallow, and lard, which is also high in monounsaturated fats and has many health benefits. According to the Journal of the American Journal of Cardiology, there is no evidence that limiting saturated fat will prevent cardiovascular disease or reduce mortality.
Nitric Oxide (NO)
The "miracle molecule" nitric oxide dilates blood vessels, naturally lowering inflammation and boosting circulation. Include leafy green vegetables that boost nitric oxide like Swiss chard, collard greens, spinach, kale, beets, and watercress. Hibiscus tea is the antioxidant champion of teas, and can boost NO levels. Nutritional supplements including freeze-dried beet juice powder, L-Citrulline, Neo-40, and Pycnogenol can further increase nitric oxide levels and provide amazing overall health benefits.
Anti-inflammatory dietary supplements can significantly lower inflammation. Curcumin, the antioxidant derived from the turmeric spice has a broad range of anti-inflammatory benefits, and also helps the body produce nitric oxide. The problem with curcumin is it is normally poorly absorbed. Supplement formulators have found that combining curcumin with a fat increases absorption (superior to the use of black pepper), and recent advances have further improved free blood levels of curcumin. Boswellia is another important antioxidant, with studies showing a strong anti-inflammatory effect when combined with curcumin. Omega-3 derived from fish oil has over 60 researched health benefits and is a powerful anti-inflammatory. I recommend 3 grams of EPA and DHA per day, in a ratio of 2/3 EPA to 1/3 DHA.
The most impressive anti-inflammatory supplement is a relatively new product called SPM Active. I had a stubborn inflammatory issue that would not resolve, but which finally resolved (and never returned) within three weeks of use. SPM Active concentrates the anti-inflammatory compounds called resolvins, found in omega-3 from fish oil.
Don’t Overcook
Even the healthiest foods can produce inflammatory disease-causing chemicals when overcooked. Acrylamide, advanced glycation end products (AGEs), heterocyclic amines (HCAs), and polycyclic aromatic hydrocarbons (PAHs) can all be created when foods are heated to temperatures exceeding 248 °F. These toxic chemicals can be reduced by using lower-temperature cooking methods like sous vide, and by eating raw or lightly steamed vegetables.
Cook Colourful Vegetables and Fruits
Contrary to what some raw foodies believe, the important antioxidants in brightly-coloured fruits and vegetables are more bioavailable when cooked and consumed with a healthy fat. I generally recommend eating green vegetables raw, but the bioavailability of critical antioxidants found in red, yellow, orange, blue, and purple vegetables can be enhanced with light steaming. I also recommend lightly steaming cruciferous vegetables, which when consumed raw can potentially interfere with thyroid function. To learn more about reclaiming the lost nutrients of fruits and vegetables, I recommend the book “Eating on the Wild Side” by Jo Robinson.
Anti-Inflammatory Superfoods
In addition to NO-rich leafy greens like spinach and kale, I also recommend arugula, parsley, cilantro, and bok choy, as well as cruciferous vegetables including broccoli, cauliflower, and gai lan. Sardines, herring, and salmon are great sources of protein and omega-3 essential fatty acids. Just a few of the other nutrient-dense superfoods to eat regularly include raw cacao, beets, chia seeds, sprouted flax seeds, blueberries, walnuts, almonds, brazil nuts, Styrian pumpkin seeds (one of nature’s richest sources of magnesium), ginger, and turmeric. Antioxidant-packed matcha green tea and hibiscus tea are great drinks to mix into your daily routine.
Regular consumption and better preparation of these foods and dietary supplements can help manage inflammation and bring significant long-term health benefits.
Health Disclaimer. Copyright ©2017-2022. First published in March 2017, latest major update in February 2022. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
References
Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review. JACC 2020 Aug, 76 (7) 844–857.
]]>Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions. With over 20 years of experience, and certifications in nutritional therapies, he has studied with many well known physicians who specialize in a nutritional approach to health and healing, and is experienced in providing comprehensive, personalized health improvement programs. Nathan, Dr. Ganlu Lou-Zassman, and their staff of natural health advisors operate Aviva’s retail centre and website.
Nathan's articles have been published or syndicated in the Manitoba Post, Lifestyles 55, What's Up Winnipeg, The Jewish Post and News, and 'Lifestyles' in the Winnipeg Free Press.
Nathan has appeared on CJOB: Talk to the Experts and Elevated Radio.
Certifications: Nutritional Therapy in Medical Practice - Nutritional Medicine - Wright Gaby Seminars
2022 & 2023
Reducing Insulin Resistance: The Real ‘Cure’ for Almost All Diseases (Multipart Series)
2021
The Health Benefits of Humidification
The Many Health Benefits of Intermittent Fasting
Balancing the Brain & Body: The Benefits of Tai Chi
Achieving Homeostasis Naturally
Bladder Problems? Don't Accept It – Treat It, Naturally
2020
Ionophores - Boost Your Immunity with Zinc and Quercetin
Bake Healthier Bread Using a Sourdough Starter
COVID-19: Healthy Living Strategies
Epidemic – Protect Yourself from Viral Infection
2019
Natural Keys to Cold and Flu Prevention (Multipart Series)
Strong Feet Make Healthy People
Natural Solutions for Trigger Thumb, Tendonitis, and Inflammation
Reduce Pain and Inflammation with Natural Topical Analgesics
Maintaining Oral Health Naturally
Lowering Your Risk of Cancer (Multipart Series)
2018
Manage Diabetes and Lose Weight Permanently
Fix Your Sinus Problems Naturally with the X Factor
Natural Solutions for Hypertension
Aging and Arthritis: Maintaining Joint Health Naturally
How Flexibility and Balance Can Help Fight Aging
Nutritional Supplements: Necessary or Dangerous?
The Hidden Dangers of Popular Painkillers
2017
New Year's Resolutions for a Healthier 2017
Improving Health by Reducing Inflammation
Bottoms Up: The Health and Wellness Benefits of Alcohol
Natural Treatment for Broken Bones and Osteoporosis
Natural and Effective Back and Joint Pain Solutions
Say Yes to NO, the Miracle Molecule
Feeling Down? Beat the Winter Blues – Naturally
2016
Natural Approaches to Treating Urinary Tract Infections
Sarcopenia – Reducing Frailty and Improving Quality of Life
Natural Solutions for Tinnitus Relief
Say YES to NOOTROPICS to Boost Brain Function
The Brain Benefits of Superfoods and Stomach Acid
2015
Brain Food: Dietary Principles to Help Reduce Inflammation and Boost Brain Function
Brain Food: Dietary Principles to Help Prevent Dementia and Alzheimer’s Disease
Lipoflavonoid Supplement Evaluation
Liquid Wild Oil of Oregano: A Comparison
Can’t Find Your Car Keys? How to Help Stop Those Senior Moments Before They Start
The Blue Light Switch for Improved Sleep
Interstitial Cystitis - The Aviva IC Treatment Program for Bladder Pain
2014
What is Helicobacter Pylori, and why can it be a problem?
Guidelines for Purchasing an Air Purifier
Water Purification and Treatment Technologies
2012
2011
The Health Benefits of Rice Bran Solubles
2009
Lowering Cholesterol Naturally
2008
Aviva Health Water – Drink Your Way to Health
2007
Nathan’s Own Buckwheat Waffles / Pancakes
Nutritional Protocols and Supplements for Anxiety
All health articles (with excerpts). Full list of health articles from all authors.
]]>In the fall and winter months, sales of remedies for chapped lips increase dramatically. While I have my own secret solution for chapped lips - the cause is the dry air that accompanies the drop in temperatures.
Humidity plays a key role in our effort to manage an ideal indoor environment for optimum health. Winter air dries out our eyes, nose, and mucous membranes, increasing susceptibility to airborne pathogens including viruses and bacteria. A humidifier helps protect and maintain the most important of air purifiers, our own bodies!
This time of year, our cold climate constantly exposes us to dry air. Our indoor climate should be humidified in fall and winter to maintain a healthy living space. Fortunately, there are a variety of solutions that can make your home more comfortable this winter and help protect your health.
The Body’s Water Priorities
Our body has a system of priorities, and will ‘steal’ moisture from areas that aren’t as critically important to our health to ensure our organ systems function optimally. While our body is about 60% water in total, the brain and heart are composed of 73% water, the lungs 83%, muscles and kidneys 79%, and the skin is composed of 64% water. When we’re in a dry environment, the body will draw moisture from our cells, skin, and lips to prioritize organ function. To avoid this stress on the body, it’s critical to drink lots of water and keep the humidity levels in your home at levels between 40% and 50%.
Dry air adversely affects the self-cleansing function of the windpipe, which results in increased susceptibility to infections and respiratory tract issues, and can cause nagging coughs, dry eyes and skin, nose bleeds, cracked lips, eye irritation, and headaches. Dry mucous membranes can make your throat and mouth dry, and increase sinus congestion. Increasing humidity levels can help keep your sinuses clean and clear, which can make you feel better, and result in improved sleep as nasal breathing is much easier when your sinuses are clear.
Fatigue, headache, and reduced ability to concentrate are all symptoms of low humidity. Proper humidification can boost immune function and help speed up recovery from colds and flu. Plenty of rest enables the body to recover sooner.
Mitigate Airborne Viruses
Research in public health has identified a strong connection between humidity levels and temperature, which influences the transmission, survival, and proliferation of influenza viruses. Flu viruses thrive in colder temperatures.
As temperatures rise in spring and summer, the air can hold more water overall. When your furnace warms your home, relative humidity drops dramatically since the warm inside air is higher in temperature than the cold air outside, and heating the air dries out the moisture even more.
A National Academy of Sciences study found a strong correlation between dry living conditions and the transmission and survival of the flu virus. When humidity levels were too low, the flu virus was spread more easily and survived longer. Research has proven that humidity levels in the 40%-60% range work to deactivate airborne viruses, making them far less likely to be infectious. Moisture helps to prevent the movement of germs and viruses, as heavier particles simply drop to the floor rather than remain suspended in the air.
Adding a humidifier to your living space results in a less favourable environment for viruses to survive, decreasing the chance of a flu infection, as low humidity levels create a friendly environment for pathogens to thrive and multiply. In addition, low humidity, and the dry skin that results, can weaken your body's natural defenses against pathogens, including bacteria and viruses.
Ensuring the humidity level in your home is in the ideal range brings a wide variety of health benefits. Not only does it increase the comfort level in your home, but you can reduce the chances of catching a virus, moisturize your skin, and get more restful sleep.
Humidifier Technologies
Humidifiers designed for home applications use either ultrasonic, evaporation, or steam technology. Models are available that work well in small spaces, others can humidify rooms up to 1370 square feet. Boneco is a leader in humidifier technology, offering models that use ultrasonic, evaporation, and steam designs. They also produce hybrid air purifier/humidifier units that both humidify and clean the air. These units feature HEPA technology for air cleaning and utilize evaporative humidification with a wick that can be easily washed, unlike designs that require wick replacement.
Steam humidifiers are excellent choices but produce more sound than ultrasonic and evaporative models. They aren't ideal for use in small bedrooms, but when placed and sized appropriately, a steam unit in a nearby area will still work well. Ultrasonic and evaporative designs are the quietest, making them ideal for bedrooms. In fact, ‘ultrasonic’ means producing sound that is beyond what the human ear can hear (usually above 20,000 hertz).
Humidity levels affect many aspects of our health, and are also important for the maintenance of wooden furniture, musical instruments, and flooring. Humidity reduces allergy symptoms, makes your skin feel better, and can help you sleep. Humidified air actually feels warmer than dry air; it not only makes your living spaces more comfortable, but allows you to lower the thermostat, saving energy and money.
I learned early in life as a professional trombone player that the best solution for healing cracked, chapped lips is to play for at least an hour a day. Ask any brass player, and they'll tell you that they never have chapped lips. But the easy solution for everyone else is to use a humidifier and drink lots of water.
Part II
Humidity levels affect many aspects of our health and property in our indoor environments. Humidity reduces allergy symptoms, mitigates airborne viruses, makes your skin look and feel better, and can help you sleep. Humidified air actually feels warmer than dry air; it not only makes your living spaces more comfortable but allows you to lower the thermostat, saving energy and money.
Snoring and Sleep
While many issues contribute to snoring, a dry airway and nasal congestion are often major causes. The added moisture in the air produced by humidifiers moisturizes the throat, airway, and nasal passages, often eliminating or reducing snoring. This will result in improved sleep not just for you, but for anyone nearby.
Skin Conditions
Many people experience dry cracked skin in the winter months. Healing and protective creams may help, but ensuring your environment is properly humidified is imperative. Babies and young children in particular have sensitive skin that is more prone to dryness and skin conditions, including itching and rashes. Lung and delicate throat irritations can also make breathing difficult. A humidifier can alleviate these symptoms, helping your children breathe and sleep better without the use of harmful decongestants.
Allergies and Asthma
A variety of allergens can develop and circulate more easily in dry environments. Dry air can also make breathing more difficult for asthma sufferers, resulting in increased coughing, wheezing, and shortness of breath. As humidity levels increase, airborne particles become heavier. This includes pet dander (a common source of allergies), which will see reduced circulation in the air. Humidified air keeps your pets feeling more comfortable throughout the winter months too.
Keep Wood from Cracking
If you have a hardwood floor, fine furniture, a piano (or other musical instruments made of wood), dry air can cause cracking and significant damage over time. Dry wooden bed boards can make it easier for dust mites to find a home, and they can migrate to your bedding and sofas. For spaces with hardwood floors, a humidifier is always recommended to protect the floor from cracks and shrinkage. Humidification is part of proper maintenance that will lengthen the life of a hardwood floor.
Healthy House Plants
House plants can benefit from humidified air, which helps moisturize the soil and keep the leaves from drying out - but you still need to water your plants.
Humidifier Designs from Boneco
Founded in 1956 in Switzerland (where their humidifiers are still designed), Boneco produces a wide range of state-of-the-art humidifier and air purifier products. Depending on the model, Boneco units can humidify spaces ranging from 430 to as high as 1370 square feet. Square footage ratings for humidifiers are based on outdoor temperatures in the normal to cool range, but when the temperature drops below freezing, so does the efficiency and coverage of all humidifiers, regardless of design. For use in environments like Winnipeg, it’s important to take our winter temperatures into account and choose models capable of covering a larger area than the space where they’ll be used to offset reduced efficiency when it’s cold.
Ultrasonic
Ultrasonic humidifiers use a disc that turns water into a micro-fine mist by vibrating at a high frequency. ‘Ultrasonic’ means producing sound that is beyond what the human ear can hear (usually above 20,000 hertz). There are pros and cons to this approach, which may depend on your requirements.
Ultrasonic humidifiers are quiet, work quickly, and the better models have built-in hygrostats with digital displays so you can program the units to a specific humidity level. The problem with this design is that any impurities present in the water (including dissolved minerals and pathogens like mold and bacteria) may be atomized into the air. If you use plain tap water, the minerals in the mist will settle on surfaces. This fine white mineral dust can be dangerous to the lungs of infants. For this reason, a 2005 US government report on pediatric asthma warned against the use of humidifiers that produce white dust.
The better ultrasonic humidifiers allow you to choose warm or cool mist (choose warm in the winter, and cool mist during the warmer months), utilize carbon disks to adsorb odors, and a special cartridge that absorbs impurities and minerals. These a help prevent the white dust common to units that do not use demineralization technologies. I only recommend models that use these cartridges and activated carbon, though another option is to only use distilled or reverse osmosis water, which are mineral-free.
If you’re looking for an ultrasonic humidifier, choose a model like the Boneco U350 which has the option of cool or warm mist, with a digital hygrometer that lets you adjust the humidity. I recommend using the warm mist option during the winter, and the cool mist setting in the spring and summer. It’s important to follow the cleaning instructions, as regular cleaning will prevent the growth of bacteria and pathogens in the humidifier. Boneco offers EZCal, an eco-friendly powder that dissolves minerals and makes it easy to clean and descale their humidifiers. You can also clean humidifier tanks with a 3% hydrogen peroxide solution to help remove mineral solids; just be sure to rinse thoroughly after cleaning.
Steam Humidifiers
Steam humidifiers are often called warm mist humidifiers as they create steam by boiling water. There are noteworthy advantages to steam humidifiers, as the boiling process kills any bacteria, mold, or other pathogens, so the mist that’s generated is pure water. Demineralization cartridges and carbon filters aren't required, as the steam contains no minerals that can cause white dust. Steam humidifiers use more electricity than other designs, and may not be ideal for use in small bedrooms because of their sound levels (they sound like a water kettle), though some users like the white noise and find it soothing. When placed and sized appropriately, a steam unit in a nearby area will still work well to humidify your bedroom.
The Boneco S250 and S450 are a great value, featuring digital displays and a built-in hygrostat allowing you to choose the humidity level you desire. They both produce humidity free of white dust and contaminants. Another nice feature of most steam humidifiers is the ability to add essential oils like lavender or eucalyptus to help you sleep and breathe easier. As quality essential oil diffusers can cost over $100, this is a terrific value-added feature.
Evaporative
With an evaporative humidifier design, a fan blows air over a wick that absorbs water, adding an ultra-fine mist to the air that usually can’t be seen with the human eye. The mist is cool, and a great feature of this design is that the level of humidity is automatically adjusted, so you don’t have to worry about adding too much moisture into the air.
Over time, the wick becomes saturated with minerals and can become quite gross, and the cost of buying replacement wicks adds up. A major exception to the standard design is Boneco’s hybrid air purifier and humidifier, which uses an evaporator wick that can be cleaned in the dishwasher. These units offer the bonus of superior air purification and humidification in one. Like the steam designs, no white dust is produced by evaporative humidifiers, and you can add your favourite essential oils to provide additional health benefits.
Ensuring the humidity level in your home is in the ideal range brings a wide variety of health benefits. Not only does it increase the comfort level in your home, but you can reduce the chances of catching a virus, moisturize your skin, and get more restful sleep.
Health Disclaimer. Copyright ©2021-2022. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
Related Reading: See Humidification Facts.
References
Roles of Humidity and Temperature in Shaping Influenza Seasonality.
Journal of Virology. 2014 Jul; 88(14): 7692–7695. PMID: 24789791
Guidelines for Health Care Providers - Environmental Management of Pediatric Asthma. August 2005. US National Institute of Environmental Health Sciences
]]>As most of the research in this area is being done in the United States, the UK-based Dr. Mosley travelled to the National Institute on Aging in Maryland to interview Dr. Mark Mattson, who had originally introduced him to the concept of intermittent fasting. While there are many ways to fast, Mattson focuses on the approach where you eat normally for five days, but fast for two non-consecutive days a week (the 5:2 Diet). Mattson’s research found that intermittent fasting and caloric restriction can increase lifespan by 30% to 40% while slowing the processes that contribute to neurodegenerative disorders including Alzheimer’s, Parkinson’s, and ALS. More recently, Mattson has produced research indicating that intermittent fasting builds brain neurons, increases HGH (human growth hormone), decreases oxidative stress, decreases insulin levels, reduces inflammation, and lowers blood pressure. In addition to the health benefits, it's a great way to lose weight, too.
During fasting, HGH increases as much as five-fold, which can help increase muscle and reduce fat. Insulin levels drop when we fast, while glucagon levels rise. A hormone with effects opposite to insulin, glucagon helps control blood glucose levels and restore insulin sensitivity, which can improve symptoms of Type 2 diabetes, prediabetes, and polycystic ovarian syndrome. Fasting also increases the release of norepinephrine, the fat-burning hormone.
Dr. Jason Fung, a nephrologist in Ontario, has been successfully treating patients with Type 2 diabetes using fasting and a ketogenic diet. I referred a client who was an insulin-dependent diabetic to Dr. Fung, and in about 10 months, she no longer required insulin or any drugs to control her diabetes. Dr. Fung is the author of The Complete Guide to Fasting, the most comprehensive book ever written on the many health benefits of fasting.
Two key features of fasting are autophagy, a cellular repair process where cells eliminate and "recycle" old and dysfunctional proteins, and ketosis, where the body uses fat for energy instead of glucose (sugar).
Autophagy
Yoshinori Ohsumi won the Nobel Prize in Medicine for his autophagy research, where he confirmed that this natural process switches on during nutrient deprivation and from exercise. Fasting from 12 to 36 hours lowers insulin levels and allows glucagon to eliminate damaged or diseased cells while promoting the generation of growth hormone and new cells (including brain cells). The increase in glucagon during fasting boosts autophagy.
The autophagic process works to reduce inflammation and strengthen the immune system. The word is derived from the Greek auto (self), and phagein (to eat), so autophagy means "self-eating." It's a mechanism where the body gets rid of old dysfunctional cells (including cancer cells and toxic proteins that accumulate in the brain) while recycling and repairing when possible. Autophagy may be the most powerful system in the body for slowing down the aging process, as it creates younger cells while eliminating cells that are no longer functioning well. In addition, autophagy removes harmful proteins like tau and beta-amyloid that are associated with neurodegenerative diseases. Eating turns off autophagy, so any glucose, proteins, or even a single amino acid will stop the process. It's also unique to fasting, so it isn't turned on by caloric restriction. One interesting exception is curcumin (the bioactive component in turmeric spice) which has been shown in many studies to induce autophagy.
Ketosis
Another major benefit of fasting is ketosis, a metabolic state that occurs when you reduce your consumption of carbohydrates. Ketosis happens during fasting, or by limiting carbohydrate consumption to 20 to 50 grams per day. The ketogenic or “keto” diet is very high in fat, low in carbohydrates, and low to moderate in protein consumption. Ketones (also called ketone bodies) are an alternate fuel produced by the liver from stored fat when there is not enough glucose available for energy. In other words, when your body doesn't have enough sugar for immediate use, it needs to find an alternate source of energy. It switches to breaking down fat, and this produces ketones. The liver then releases the ketones into the bloodstream to be used as fuel to support muscle function and metabolism. You can use ketone testing strips to determine if you are in the ketogenic state; they simply detect the presence of ketones in the urine.
When the body produces ketones for energy, a is not required to push the ketones into the cells as it is with glucose. An important added benefit is that when the body burns fat for fuel, insulin sensitivity is restored, resulting not only in weight loss, but reducing the risk of diabetes while boosting brain function.
While most people are interested in the ketogenic diet because it's a great way to lose weight, it’s been used therapeutically for over a hundred years to treat epileptic seizures in children. There's an increasing body of research that indicates the ketogenic diet results in cognitive, psychological, and physical health benefits. While the brain prefers glucose for fuel because it's metabolized quickly, glucose is not clean-burning, and it leaves debris in the mitochondria (the energy furnaces in our cells). Glucose also produces reactive oxygen species (free radicals that damage cells). This oxidative stress contributes to the production of toxic proteins in the brain that are associated with cognitive impairment and Alzheimer's disease. This process where the brain becomes resistant to insulin is sometimes called "Type 3 diabetes", and may contribute to depression and other psychiatric disorders. When brain cells use fat (as ketones) for fuel, the oxidative damage in brain cells is curtailed.
Ketosis is a fantastic weight loss method, as the body uses stored fat instead of carbs for energy. A study of 34 older adults found that an eight-week ketogenic diet resulted in five times the fat loss, as compared to a standard low-fat diet. Other benefits include improving insulin sensitivity by as much as 75%. Innotech Nutrition developed a delicious low-calorie drink called Fasting Days that provides amino acids, minerals, and vitamins that can help curb hunger and make it easier to stay in ketosis. The nutrient support can also help alleviate leg cramps that some people experience when fasting.
Often when I tell people about the benefits of fasting, they assume they’ll be hungry all the time. It may seem counter-intuitive, but once you get used to fasting, you notice that you aren’t hungry. Often, just a large glass of water, which expands the stomach (I add some fresh lemon juice) eliminates the hunger pangs. When sourcing energy from fat, energy levels actually increase and are sustained throughout the day rather than spiking and crashing.
One of the marvelous physiological changes that takes place during fasting (after about three days in ketosis) is gluconeogenesis, where the liver and kidneys begin to turn fat into glucose that the body can use for fuel and energy. This is the process that results in fat loss and facilitates all the benefits of fasting.
As I've gotten older, I’ve found it more difficult to maintain my ideal weight. Intermittent fasting helps me to normalize my weight, and I love that I can thoroughly enjoy eating on my "non-fasting" days, knowing that my fasting days will even things out. I also feel we should do everything we can to maximize growth hormone and brain function; both are supported by fasting, among its many other remarkable health benefits.
Health Disclaimer. Copyright ©2021. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
Related Reading:
Manage Diabetes and Lose Weight Permanently with Intermittent Fasting
]]>As we age, one of the diseases we fear the most is dementia. Thankfully, promising new research shows proven methods of preventing and possibly even reversing this condition.
Dementia describes a variety of symptoms including memory loss, but it can also affect language and motor skills, intellectual functions, and our ability to make sound judgements. The most common form is Alzheimer's disease, which destroys brain cells, resulting in impaired and deteriorating memory with the loss of cognitive functions.
Based on my integrated lifestyle approach to achieving optimum health and wellness, I’ve outlined eleven steps that are designed to help improve cognition and reduce the risk of dementia:
(1) Regular Exercise, (2) Healthy Diet, (3) Dietary Supplements, (4) Mental Stimulation, (5) Engaging in Creative Endeavors, (6) Quality and Quantity of Sleep, (7) Good Oral Health, (8) Social Engagement, (9) Stress Management, (10) Avoiding Prescription Drugs that Increase the Risk of Dementia and (11) Avoiding Health Hazards.
Exercise and Balance: Choosing the Right Workout Can Fine Tune Your Brain
Regular exercise is recommended to ensure we don’t lose lean muscle as we age (sarcopenia), and it helps make sure we can perform the basic physical activities of daily life. New research is showing that exercise can also make us smarter.
Walking Fast & A Healthy Gait
Many years ago I visited a restaurant and when the waiter came to my table, I asked him how long he had worked there. He told me he was actually the manager, but as he was short-staffed he was waiting tables that day. I asked him what qualities he looked for when hiring, and he said that one of the most important factors is that they walk fast. I had never given this much thought, but it’s not just limited to ‘hustle’ - there is a connection between cognitive performance and gait. Slow walking speed and gait dysfunction (where someone shuffles or is unsteady) are highly associated with dementia. Research at Newcastle University found that those with dementia (including Alzheimer's disease or Lewy body dementia) have unique walking patterns that can even help determine which condition a person has. In addition, decreases in gait velocity (how fast you walk), and the ability to multitask while walking can predict mild cognitive impairment and dementia.
I had always considered myself a fast walker, but about four years ago my walking speed was severely affected after tearing the cartilage in both knees while exercising. The results of an MRI indicated that my knees were beyond the point where physical therapy could help and that I should get both knees replaced. I was dependent on a walker and cane due to the pain and it was almost impossible to go up or down stairs. In researching possible solutions, I learned about kybun therapeutic footwear which was recommended as a treatment that might help reduce the pain I was enduring when walking. After reading dozens of testimonials from people with similar problems who found that kybun footwear worked for their pain issues, I purchased a pair.
After less than two weeks, the pain was so much better that I could walk without the walker or cane. I told a prominent physiotherapist about my improvement and how the shoes had lessened my pain and enabled me to walk without support so quickly. He was anxious to see them because he had patients with similar problems, and was intrigued that a shoe could facilitate such a rapid change. When he visited soon after, he started by asking me to walk to analyze my gait. He said to me "Nathan, you're not walking correctly. Didn't anyone ever teach you how to walk properly?"
Surprised by his statement, I said "I guess not. Can you help me?" The physiotherapist illustrated that I should press down on the heel with the front of the foot raised (dorsiflexion), and then push off with the toe (plantar flexion). He recommended that I practice walking in a straight line each day until I had relearned how to walk. My knee pain gradually lessened, and after about six months I was pain-free.
After my miraculous improvement, I contacted kybun (located in Switzerland) and started offering their therapeutic footwear at Aviva. I believe that everyone can benefit from this incredible technology that can reduce knee, back, and hip pain, and help rebuild knee cartilage with regular use.
A couple of years later I shared my story with a tai chi instructor and told him what the physiotherapist had taught me about walking properly. After showing him how I was told to walk, he told me "That's tai chi walking."
Gait & Balance: Tai Chi & Qigong
I learned that it was not only gait but also balance that is associated with the risk of developing dementia, with many studies showing the relationship between cognitive decline and difficulty walking. One of the best methods of improving balance is learning tai chi. A form of martial arts often described as "meditation in motion," tai chi combines a variety of gentle movements with deep controlled breaths. I asked the tai chi instructor (Marshall Garland from Therapeutic Qigong) if he would consider teaching me, and now, two years later, I can do all 24 movements in the Yang style, though I continue to take lessons to refine my technique. A low impact activity that puts minimal stress on muscles and joints, research has found that tai chi can help prevent and rehabilitate many conditions commonly associated with aging.
One of the tai chi movements is Jin Ji Du Li (Golden Rooster Stands on One Leg), where you stand on one leg in perfect balance. Traditional Chinese medicine practitioners believe daily practice can help improve mental function and quality of sleep by synchronizing internal organs and restoring body balance. Falls, often associated with a lack of balance, resulted in over 25,000 deaths in people over 75 in the US in 2016.
Tai chi is recommended for circulatory issues, joint pain, enhancing the immune system, neck and back problems, diabetes, high blood pressure, headaches, tinnitus, vertigo, and gout. Tai chi can help reduce stress while improving balance and mood, making it an important exercise for anyone who strives to live a healthier lifestyle.
Qigong is another popular Chinese exercise that is in some ways like tai chi. One particular qigong exercise is Baduanjin (Eight Pieces of Brocade). One of the oldest qigong exercises with over 1000 years of history, a 2014 study found that regular Baduanjin exercise led to improvements in psychological health including reduced pain, depression and anxiety, with better sleep duration and quality.
By combining the proper walking technique (enhanced by kybun footwear) with the gentle exercise provided by tai chi and qigong, we can boost mental acuity, improve balance, and enhance our overall quality of life.
Health Disclaimer. Copyright ©2021. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
Also see:
Help Stop Those Senior Moments Before They Start
Brain Food – Dietary Principles to Help Prevent Dementia and Alzheimer’s Disease
Brain Food: Help Reduce Inflammation and Boost Brain Function
The Brain Benefits of Superfoods and Stomach Acid
Supporting Science
Cognitive Contributions to Gait and Falls: Evidence and Implications.
Mov Disord. 2013 Sep 15; 28(11): 1520–1533. PMCID: PMC4119872
The Effect of Chinese Traditional Exercise-Baduanjin on Physical and Psychological Well-Being of College Students: A Randomized Controlled Trial.
PLoS One. 2015; 10(7): e0130544. PMCID: PMC4497728
While maintaining body temperature and blood pressure are well-known examples of homeostasis, a lesser-known but critical physiological system our body uses for this is the endocannabinoid system (ECS). The ECS is a master regulatory system that supports homeostasis by helping the brain and body respond to perceived changes and can act as a bridge between the mind and body. It plays a role in a wide variety of health-related functions including reducing pain, relieving anxiety and depression, lowering inflammation, regulating sleep, controlling hunger and metabolism, mood balance, immune function, reproduction, reward and pleasure, memory, and modulating drug and alcohol cravings.
When most people first hear the word “cannabinoid” they assume this involves the use of cannabis (marijuana). However, use of cannabis is not required to experience the endocannabinoid system’s benefits. The reason the system’s name is connected is that the effects from the cannabis plant were described first, while the ECS receptors were discovered later. Recent discoveries have also led to new terpene-based products that provide many of the same health benefits as cannabis, but without its intoxicating effects.
The ECS consists of three main components: endocannabinoids (AEA and 2-AG), cannabinoid receptors (CB1 and CB2), and enzymes, which work to eliminate the endocannabinoids once they’ve done their job. “Endo” is short for endogenous, meaning “within” - as the body produces endocannabinoids when required to restore balance.
Endocannabinoids
When the body is not in homeostasis, it produces endocannabinoids as needed to restore balance. The two primary endocannabinoids are AEA (anandamide) and 2-AG (2-arachidonylglycerol). Made on-demand, they activate the cannabinoid receptors (CB1 and CB2), like a key fitting into a lock.
Often called “the bliss molecule,” AEA (anandamide) is associated with feelings of pleasure and contentment – it’s effectively a mood enhancer. It’s stimulated by chocolate, black truffles, and exercise (researchers think it may be responsible for the “runner’s high”). The effect can be similar to THC, the psychoactive phyto- or plant-based cannabinoid in marijuana that binds to CB1 (cannabinoid receptor 1). Low levels of AEA are associated with unhappiness, anxiety, and an inability to cope with stress.
You can increase anandamide levels by eating foods that contain kaempferol including apples, blackberries, grapes, peaches, raspberries, broccoli, lettuce, potatoes, spinach, squash, and tomatoes. This can be supported with foods like fatty fish and meats that contain arachidonic acid, an omega-6 fatty acid required by the body to produce AEA.
PEA (Palmitoylethanolamide) is a naturally occurring compound derived from egg yolk, peanuts, and soy or sunflower lecithin that has been shown to boost anandamide levels. While it is produced by the body, studies have found that PEA supplements are effective at treating nerve pain (including sciatica), inflammatory pain, and pain from endometriosis and interstitial cystitis. Doing something you love, where your focus seems to make time stand still, can also help increase anandamide levels in the brain.
2-AG is involved in regulating the release of neurotransmitters. It activates the CB1 receptors and is the most prevalent endocannabinoid in the brain. It’s involved in a wide range of physiological functions including energy, pain sensation, neuro-inflammation, cognition, and emotion. 2-AG is important for controlling seizures, cardiovascular health, and like anandamide, it may influence hunger and appetite while regulating a variety of essential processes.
Cannabinoid receptors is where the magic happens, as they respond to the endocannabinoids. CB1 is most abundant in the brain and central nervous system, but there are CB1 receptors present in the testes, retina, sperm, colon, adrenal glands, heart, lung, prostate, uterus, and ovaries.
While activating the CB2 receptors won’t result in euphoria or a “high,” it does help the body relax, repair, and reduce pains, without affecting cognition. CB2 receptors are more prevalent in the peripheral nervous system and throughout the immune system.
Anti-inflammatory activity appears to be one of the main benefits of CB2 activation, but unlike CB1, it does not result in any psychoactive effects. This is where beta-caryophyllene (a major non-intoxicating terpene found in cannabis) enters the picture, but it has also opened the door for ongoing research into terpenes, the aromatic oils that are found not only in cannabis but also in many other plants. An affordable alternative to cannabis-derived products, terpene products can have complementary (and in some cases better) physiological benefits.
Terpenes
Research has found that many of the health benefits derived from terpenes are not exclusive to the cannabis plant. The complex natural compounds that give plants and flowers their unique aroma, terpenes are the “active ingredients” in essential oils. Due to their availability in common plants and trees, terpenes have been studied even longer than cannabinoids. Due to their ability to act on receptors and neurotransmitters, terpenes can act as serotonin uptake inhibitors, enhance norepinephrine and dopamine activity, and increase GABA levels. Many terpenes have broad antibiotic, anti-inflammatory, and mood effects. Some terpenes found in cannabis, but also other plants include:
Naturopath and researcher Dr. Lee Know founded Cannanda, an award-winning Canadian company that has developed a remarkable line of terpene products. Cannanda’s CB2 products activate the CB2 cannabinoid receptors within the ECS using specialized terpene blends. These products provide many of the health benefits of cannabis, including reducing pain and anxiety without the “high,” and are available at health stores without a prescription. Terpene products are completely legal and are not considered addictive. Most people find a benefit within the first week or two, but for those that don’t, Cannanda offers a money-back guarantee.
As nutritional support, Cannanda’s CB2 may also be able to help with other conditions including cardiovascular health, insulin sensitivity, dementia, MS, arthritis, migraines, insomnia, and drug and alcohol dependence. Depending on the situation and user preference, these products can be ingested (or used sublingually under the tongue), inhaled as aromatherapy, and even used topically to reduce localized pain. They’ve also developed a line of products for dogs. CB2 Dog-Ease is a CBD alternative with the same effective treatment for pain and anxiety found in their CB2 products for humans.
Research continues to discover more about how the ECS affects all aspects of our health. This research leads to truly personalized medicine, as terpene products can help give your body support whenever it’s out of balance.
Health Disclaimer. Copyright ©2021. Nathan Zassman is a trained nutrition practitioner and the owner of Aviva Natural Health Solutions.
CB2™ products are a licensed trademark of Cannanda/3D Medicine.
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