Suzy talks with John at Supply Side in Las Vegas about her passions, books (we love Drug Muggers), and what motivated her to become America's Pharmacist.
More info at: suzycohen.com
We highly recommend getting a copy of Suzy's book if you really want to take care of your own health.
Jim LaValle talks about the importance of probiotics on gut health and what to look for in a great probiotic.
More info at: www.kyolic.com
Internationally-recognized research has shown that the patented blend of sterols and sterolins found in Moducare® may help to support a healthy and balanced immune system. Supporting immune health is key to the prevention of colds, flu and infections, as well as allergies and painful autoimmune disorders such as rheumatoid arthritis. The phytosterols in Moducare® are plant nutrients naturally found in fruits, vegetables, nuts and seeds. They can activate immune cells that protect our body from outside invaders.
More info at: kyolic.com
It's here...finally. The answer to the dangerous smart meters governments are forcing on us. If you haven't heard of the dangers of smart meters on your homes please watch Take Back Your Power an expose on the smart meter program. In the meantime check out this new Faraday Cage technology just launched by Gia Wellness. It almost eliminates the broadcasting signal leaving just enough so the meters can be read.
More info at: www.giawellness.com/
Links to Dr. Sellman's books and work at: whatwomenmustknow.com/
Women account for approximately 40 percent of all hair loss sufferers in the United States. There is an important link between a woman's hair and her identity. For many women, hair loss changes their self-image and is a difficult adjustment both mentally and emotionally.
When I originally wrote The Drug-Induced Nutrient Depletion Handbook (Lexi-Comp, 1999) I was astounded to learn that oral contraceptives deplete more nutrients than any other commonly prescribed class of drugs. This prompted me to write The Pill Problem (2013) which instructs women on how to prevent the side effects from oral contraceptives.
According to the American Hair Loss Association (yes, there really is such an organization), women who have a family history of hair loss are at a much greater risk of experiencing hair loss from taking oral contraceptives. In this article, I am going to address the nutrient depletions caused by oral contraceptive that could cause or contribute to women's hair loss.
According to the American Academy of Dermatology, both oral contraceptives and low thyroid function (hypothyroidism) are common causes of hair loss in women.1 Many health professionals do not realize that there is a connection between these two causes.
The amino acid tyrosine is one of the nutrient depletions caused by oral contraceptives.2 Tyrosine is an amino acid that is required for production of the thyroid hormones. Hence oral contraceptive induced tyrosine depletion can lead to under production of thyroid hormones. This can lead to hypothyroidism, which has hair loss as one of its symptoms.
Selenium is also depleted by oral contraceptives.3 Selenium is a trace mineral that is required for enzymes that convert thyroxine (T4) to triiodothyronine (T3).4 This means that selenium plays an important role in controlling thyroid metabolism. Thus, selenium deficiency can result in hypothyroidism, which has hair loss as one of its many symptoms.
Zinc is another nutrient that is depleted by oral contraceptives. Zinc deficiency can contribute to female hair loss in two ways. First, zinc is required for the production of collagen and keratin which are proteins that play critical roles in the structure of hair follicles and in hair growth. Zinc is also involved in the synthesis and mode of action of thyroid hormones.5
Every day hair is exposed to a wide variety of harmful agents that are damaging to human hair. Things like ultraviolet radiation from the sun and environmental toxins and pollutants can all generate free radicals that damage hair and can cause or contribute to hair loss. On the other hand, the role of antioxidant nutrients is to neutralize free radicals, thereby preventing or reducing damage to all parts of the body, including hair.6
Oral contraceptives have been documented to deplete the following antioxidant nutrients: vitamin C, vitamin E, selenium, zinc and coenzyme Q10. A deficiency of any one of these antioxidant nutrients will result in an increased production of free radicals, which can damage DNA and destroy cells, including hair follicles.
Beyond hair loss, nutrient depletions caused by oral contraceptives can cause many additional health problems such as blood clots, birth defects, weakened immune system, heart attacks, depression, sleep problems, and various sexual side effects, to name a few. My book The Pill Problem discusses all of the side effects from oral contraceptives and offers women information on how to prevent and/or correct these problems. The Pill Problem is available in paperback or as an e-book at naturalpharmacist.net or on Amazon.com.
A Safe Alternative to Hormone-Based Birth Control
In closing, I want to announce a relatively new form of contraception for women that is a vaginal cream which is all natural, safe and 100 percent effective. The product, which is named Smart Women's Choice (SWC), was developed by Francoise Farron, PhD. Dr. Farron, a Harvard biochemist (now retired), originally presented SWC to me in 2015. After examining the evidence at that time, I realized that Smart Women's Choice was a good contraception option for women and I wrote an article about it which I posted on my blog in October, 2015. At that time, the product did not gain much acceptance with health professionals due to a lack of scientific studies to document its safety and effectiveness.
In July 2017, Dr. Farron contacted me with exciting new information regarding Smart Women's Choice. An independent lab has conducted a test and verified that Smart Women's Choice is indeed 100 percent effective at immobilizing sperm. SWC works by causing sperm to agglutinate, which means to clump or stick together.
Also, Dr. Farron reported that to date, over 1,300 women have been using Smart Women's Choice without a single incidence of failure. This is impressive since all forms of contraception ranging from condoms to oral contraceptives and everything in between have a failure rate. Smart Women's Choice is a natural, hormone-free form of contraception for women that is safe and 100 percent effective. You can view the video of an independent lab test which demonstrates the efficacy of SWC as it immobilizes sperm on www.smartwomenschoice.com.
- American Academy of Dermatology WEB site: https://www.aad.org/media/stats/conditions/hair-loss.
- Effect of oral contraceptives on tryptophan and tyrosine availability: evidence for a possible contribution to mental depression. https://www.ncbi.nlm.nih.gov/pubmed/7266825.
- Fallah S. et al. Effect of contraceptive pill on the selenium and zinc status of healthy subjects. Contraception 2009 July;80(1):40–3.
- Negro R. Selenium and thyroid autoimmunity. Biologics. 2008 june;2(2):265–73.
- Arthur JR., Beckett GJ. Thyroid function. British Medical Bulletin 1999; 55 (No. 3): 658– 68.
- Trueb RM. Oxidative Stress in Aging of Hair. Int J Trichology. 2009 Jan-Jun;1(1):6 –14.
In many older detective stories, the punch line famously is, "the butler did it." In the minds of many contemporary Americans, gluten is the "butler." Increasingly, when individuals experience symptoms such as fatigue, headaches and gastrointestinal distress, including gas, bloating and diarrhea, gluten is called out as the culprit. The passage of partially digested or undigested gluten through the intestines and the gut barrier may also contribute to additional symptoms not limited to those involving the development of food sensitivities and intolerances. The answer in this paradigm is to avoid all gluten-containing foods, such as wheat, oats, rye, barley and spelt. The problem with this paradigm is that other than for a quite small percentage of the populace, there is little evidence that gluten per se is the culprit or that gluten avoidance will solve all or even most gluten-associated issues. This topic often leads to heated debates. Readers should be aware that the gluten-as-villain story has quite serious skeptics.1,2
Who Reacts to Gluten?
Gluten, a protein, is a large, complex molecule that contains thousands of folded amino acid sequences composed of globulans, albumins, glutenin and gliadin, with the gliadin fraction believed to cause most of the symptoms associated with gluten sensitivity. Gluten's exceptionally rich proline content contributes to resistance to digestion. When this big ball of peptides is insufficiently broken down, amino acid bonds within each molecule remain resulting in a partially-degraded protein that can lead to an array of symptoms. Some authorities suggest that if gluten is a sufficiently rich component of the diet (a rare situation), it will lead to reactions even in those otherwise tolerant as a result of these difficulties in digestion.
There is a spectrum of gluten-related disorders, including celiac disease, gluten sensitivity, and wheat allergy, the latter affecting only on the order of 0.1 percent of individuals in Westernized countries.3,4 Non-celiac gluten intolerance involves heightened immunologic reaction to gluten in genetically susceptible people whereas celiac disease involves a complex autoimmune response in the small intestine to gluten ingestion.5,6 The estimated prevalence of celiac disease is approximately one percent of the populace.7
This is where things start to become very interesting in ways that suggest that the "gluten did it" scenario may be a bit misleading. As summarized in a fine article a few years back in the New York Times, "roughly 30 percent of people with European ancestry carry predisposing genes, for example. Yet more than 95 percent of the carriers tolerate gluten just fine. So while these genes (plus gluten) are necessary to produce the disease, they're evidently insufficient to cause it."8
This observation becomes more intriguing in light of recent blood serum studies. In one, an examination of 9,133 frozen blood samples taken from US Air Force recruits between 1948 and 1954 for the antibody that people with celiac disease produce in reaction to gluten found that only about one in seven hundred tested positive, or 0.2 percent. This was compared to rates of celiac disease among 12,768 people who either had similar years of birth (i.e. were born around 1930) or who were of a similar age to the original donors at the time of sampling (i.e. young adults today). The rates of celiac disease were 0.8 percent and 0.9 percent respectively, or a 4 to 4.5-fold increase. In other words, in populations that genetically were virtually identical, celiac rates had increased more than 400 percent in a mere 50 years.9 Another study that analyzed blood serum from more than 3,500 Americans who had been followed since 1974 found that by 1989 the prevalence of celiac disease in this cohort had doubled.10
More recent studies have confirmed the rising risk of developing celiac among otherwise similar groups in the past. So have cross-national comparative studies. The populations in adjacent Russian Karelia and Finland are equally exposed to grain products and share partly the same ancestry, but live in completely different socioeconomic environments. The two study populations are culturally, linguistically and genetically related with predisposing gene variants are similarly prevalent in both groups. Examination of 5,500 subjects yielded a prevalence of roughly one in 100 among Finnish children whereas the same diagnostic methods indicated only one in 500 among their Russian counterparts.11
In line with a number of studies looking at the prevalence of asthma and other forms of autoimmune disease, the Finnish/ Russian data suggest modern sanitary and dietary practices are leading to poorer health in unexpected ways. For instance, three of four Russian Karelian children harbored Helicobacter pylori in comparison with one in 20 Finnish children. H. pylori can cause ulcers and stomach cancer, but mounting evidence suggests that exposure also reduces the incidence of asthma. The author of the New York Times article mentioned above notes that one author of the Finnish study suspects that Russian Karelians' microbial wealth (exposure to a much larger variety of microbes compared to more Westernized and metropolitan populations) protects them from autoimmune and allergic diseases by strengthening the arm of the immune system that guards against such illnesses. Similarly, Yolanda Sanz, a researcher at the Institute of Agrochemistry and Food Technology in Valencia, Spain, makes a compelling case for the importance of intestinal microbes. "Years ago, Dr. Sanz noted that a group of bacteria native to the intestine known as bifidobacteria were relatively depleted in children with celiac disease compared with healthy controls. Other microbes, including native E. coli strains, were overly abundant and oddly virulent."
Quite a number of authors have noted a possible role for longer breast-feeding of infants in helping to confirm bifidobacteria in a more dominant role in the large intestine in children and later life as well as controlling E. coli growth. Other changes in Western practices similarly may influence the role of foodstuffs. For example, a study published in 2011 found that a specially fermented wheat flour-derived product did not lead to any sort of toxic reaction after being given to celiac patients for 60 days. This is in line with research indicating that the manufacture of wheat and rye breads or pasta with durum flours by using selected sourdough lactobacilli markedly decreases the toxicity of gluten. In Western countries, cereal baked goods typically are manufactured by fast processes. As noted by researchers, this avoids the traditional long fermentation by sourdough—a cocktail of acidifying and proteolytic lactic acid bacteria—and has replaced fermentation with chemical and baker's yeast leavening agents. Under these conditions, cereal components are not degraded during manufacture.12
Again, a number of researchers have uncovered evidence that keeping bifidobacteria and lactobacilli at sufficiently high levels in the appropriate areas of the intestines strongly influences tendencies toward autoimmune diseases.
Other Contributors to the Modern Gluten Intolerance
Gluten has been in the human food chain for thousands of years, yet gluten intolerance has become widespread in recent decades. Along with some items already mentioned, here is an extended list of possible culprits:
- Changes in baking techniques; to speed processing and reduce costs, modern breads almost never are fully yeast-raised as in the past, a process that makes gluten more digestible; similarly, the long steaming of wheat and rye breads typical of Central and Eastern Europe makes breads more digestible
- Changes in the gluten content of wheat—since the 1950s the USDA, without public notice, has been involved in wheat breeding to increase gluten content
- Novel processing techniques when using gluten-derived compounds in foodstuffs, such as deamidation involving removing an amino group (NH2); this makes the peptides more soluble and smaller, but also increases their chances of breaching the gut lumen and activating immune responses
- Changes in refrigeration and storage, which, in turn, change our gut bacteria and lead to novel intolerance reactions to foods
- Reduced breast-feeding and altered feeding and weaning practices; changes in infant formulas; suspected changes in mother's milk itself at the populace at large becomes more prone to overweight and obesity plus the foods consumed by mothers change
- C-sections becoming more common, which tends to alter the bacteria babies inherit (or do not inherit) from the mother via the birth canal
- Reduced exposure to various dusts and other challenges from the natural world that help train the developing immune system and reduce autoimmune overreactions
- GMOs and the chemicals linked to these are ubiquitous in the food supply
Although, as indicated above, heightened sensitivity to gluten extends back several decades, GMOs may be true game-changers for future generations. According to Jeffrey Smith and the Institute for Responsible Technology (IRT), a "possible environmental trigger [for gluten intolerance] may be the introduction of genetically modified organisms (GMOs) to the American food supply, which occurred in the mid-1990s," describing the nine GM crops currently on the market. In soy, corn, cotton (oil), canola (oil), sugar from sugar beets, zucchini, yellow squash, Hawaiian papaya, and alfalfa, "Bt-toxin, glyphosate, and other components of GMOs, are linked to five conditions that may either initiate or exacerbate gluten-related disorders." It's the Bt-toxin in genetically modified foods that kills insects by "puncturing holes in their cells." The toxin is present in ‘every kernel' of Bt-corn and survives human digestion, with a 2012 study confirming that it punctures holes in human cells as well.
According to an IRT report, GMO-related damage is linked to five different areas: intestinal permeability, imbalanced gut bacteria, immune activation and allergic response, impaired digestion, and damage to the intestinal wall. The IRT release also indicated that glyphosate, a weed killer sold under the brand name 'Roundup,' was found to have a negative effect on intestinal bacteria. GMO crops contain high levels of this toxin at harvest. "Even with minimal exposure, glyphosate can significantly reduce the population of beneficial gut bacteria and promote the overgrowth of harmful strains."13,14
Sometimes the Villains Aren't Bad Guys and How To Promote the Good Guys
A word of caution is in order regarding gut bacteria. Just as gluten may not be the primary actor in its own drama, so, too, are some "bad" bacteria not so bad after all. Above, the case of H. pylori was presented as perhaps not quite as black-and-white as normally argued. Another example is E. coli. Which E. coli? Recent research has uncovered that small molecules produced by the microbiota and related to indole extend healthspan in geriatric worms, flies, and mice.15 According to the authors of this research, the term "healthspan" describes the length of time a human or animal, while aging, can stay active and resist stress. In this research, the focus is on whether the animals live healthier, but not necessarily longer. The study identified indole and related molecules as compounds released by E. coli bacteria. Indoles may be keeping the intestinal barrier intact and/or limiting systemic inflammatory effects. Moreover, there are specialty E. coli strains that are well-researched as excellent probiotics useful in treating a number of gastro-intestinal disorders and even helping to maintain remission in patients with ulcerative colitis.16,17 The trick is to encourage the presence of the right E. coli to limit the growth of the wrong E. coli.
What about daily foods that boost good gut microbiome, including diversity in the gut? It is important to be able to promote gut health via daily food habits rather than relying on prebiotic supplements alone. Here are some everyday choices according to a 2016 survey conducted in Europe:18
Good foods for boosting the gut microbiome
- Fruit and vegetables
- Red wine
- A high-calorie diet
- A high-carbohydrate diet
- Sugar-sweetened beverages
- Frequent snacks
Medications have the biggest influence on gut microbiome diversity. Antibiotics, proton-pump inhibitors and metformin (a common diabetes drug) all are linked to lower microbiome diversity.
Blaming gluten for GI-tract issues, allergies and even weight gain is akin to the pharmaceutical world's "magic bullet" approach once encapsulated as "one disease, one drug." In reality, in the modern Western world a host of changes have taken place in food growing and processing along with changes in personal habits and some of these changes have led to an otherwise and previously relatively innocuous protein, gluten, becoming a source of health issues. Eliminating gluten from the diet (along with wheat, oats, rye, barley and spelt) is not the answer to environmental mistakes, such as the growing prevalence of poor bread-making practices and the use of GMOs. A better approach is to learn the nature of the non-health- promoting practices and then to find alternatives.
- Gaesser GA, Angadi SS. Gluten-free diet: imprudent dietary advice for the general population. J Acad Nutr Diet. 2012 Sep;112(9):1330–3.
- Shewry PR, Hey SJ. Do we need to worry about eating wheat? Nutr Bull. 2016 Mar;41(1):6–13.
- Piezak M. Celiac disease, wheat allergy, and gluten sensitivity: When gluten free is not a fad. JPEN J Parental Enterol Nutr. 2012;36(suppl 1):68S–75S.
- Sapone A, Bai JC, Ciacci C, et al. Spectrum of gluten-related disorders: Consensus on new nomenclature and classification. BMC Med. 2012; 10:13.
- Hadjivassiliou M, Grunewald RA, Davies-Jones GAB. Gluten sensitivity as a neurological illness. J Neurol Neurosurg Psychiatry. 2002;72(5): 560–3.
- Briani C, Samaroo D, Alardini A. Celiac disease: From gluten to autoimmunity. Autoimmunity Rev. 2008;7(8):644–50.
- Catassi C, Fassano A. Celiac disease. Curr Opin Gastroenterol. 2008;24(6):687–91.
- Moises Velasquez-Manoff. Who Has the Guts for Gluten? New York Times. February 23, 2013.
- Rubio-Tapia A, Kyle RA, Kaplan EL, Johnson DR, Page W, Erdtmann F, Brantner TL, Kim WR, Phelps TK,
- Lahr BD, Zinsmeister AR, Melton LJ 3rd, Murray JA. Increased prevalence and mortality in undiagnosed celiac disease. Gastroenterology. 2009 Jul;137(1):88–93.
- Catassi C, Kryszak D, Bhatti B, Sturgeon C, Helzlsouer K, Clipp SL, Gelfond D, Puppa E, Sferruzza A, Fasano A. Natural history of celiac disease autoimmunity in a USA cohort followed since 1974. Ann Med. 2010 Oct;42(7):530–8.
- Kondrashova A, Mustalahti K, Kaukinen K, Viskari H, Volodicheva V, Haapala AM, Ilonen J, Knip M, Mäki M, Hyöty H; Epivir Study Group. Lower economic status and inferior hygienic environment may protect against celiac disease. Ann Med. 2008;40(3):223–31.
- Francavilla R, De Angelis M, Rizzello CG, Cavallo N, Dal Bello F, Gobbetti M. Selected Probiotic Lactobacilli Have the Capacity To Hydrolyze Gluten Peptides during Simulated Gastrointestinal Digestion. Appl Environ Microbiol. 2017 Jun 30;83(14).
- GMOs linked to gluten disorders plaguing 18 million Americans https://www.rt.com/usa/gmo-gluten-sensitivitytrigger-343/
- Are Genetically Modified Foods a Gut-Wrenching Combination? http://responsibletechnology.org/glutenintroduction/
- "Chemicals from gut bacteria maintain vitality in aging animals: Indoles help worms/flies/mice live stronger for longer." ScienceDaily. ScienceDaily, 21 August 2017. www.sciencedaily.com/releases/2017/08/170821151052.htm.
- Fuchssteiner H, Nigl K, Mayer A, Kristensen B, Platzer R, Brunner B, Weiß I, Haas T, Benedikt M, Gröchenig HP, Eisenberger A, Hillebrand P, Reinisch W, Vogelsang H. [Nutrition and IBD-Consensus of the Austrian Working Group of IBD (Inflammatory Bowel Diseases) of the ÖGGH]. Z Gastroenterol. 2014 Apr;52(4):376–86. 17. Enck P, Zimmermann K, Menke G, Klosterhalfen S. Randomized controlled treatment trial of irritable bowel syndrome with a probiotic E.-coli preparation (DSM17252) compared to placebo. Z Gastroenterol. 2009 Feb;47(2):209–14.
- Zhernakova A, Kurilshikov A, Bonder MJ, Tigchelaar EF, Schirmer M, Vatanen T, Mujagic Z, Vila AV, Falony G, Vieira-Silva S, Wang J, Imhann F, Brandsma E, Jankipersadsing SA, Joossens M, Cenit MC, Deelen P, Swertz MA; LifeLines cohort study, Weersma RK, Feskens EJ, Netea MG, Gevers D, Jonkers D, Franke L, Aulchenko YS, Huttenhower C, Raes J, Hofker MH, Xavier RJ, Wijmenga C, Fu J. Population-based metagenomics analysis reveals markers for gut microbiome composition and diversity. - Science. 2016 Apr 29;352(6285):565–9.
Plan for a peaceful perimenopause naturally.
In Today's Modern Age, Menopause Isn't The Same As It Was In Your Mother Or Grandmother's Time. Environmental Threats From Synthetic Chemicals That Mimic Natural hormones have created an environment where shockingly young women can begin to prematurely experience symptoms of the change Before the Change.
With that in mind, I knew that now was a perfect—and imperative—time to update my New York Times bestseller Before the Change. Although this book is focused around the perimenopausal phase of life—the period of about 10 years leading up to menopause—it is applicable to women in all stages of life, 18 to 80.
If you feel as if your body has betrayed you, help is in sight. Before the Change is filled cover to cover with timetested natural methods (including a delicious diet) to sail smoothly through this transition and restore your sanity. I hope you enjoy this sneak preview where I share why we must change how we think about the change.
The diet world has been turned upside down with the awareness that the foods we eat cause a hormonal response inside the body. In this book, I use this knowledge to turn your world right side up by applying it to the hormonal imbalances that occur during perimenopause. I review the hormonal responses that macronutrients (carbohydrates, protein, and fat) and environmental agents (xenoestrogens) evoke in your body, and utilize them to restore hormonal function during this changing time.
I have a big fat surprise for you: eating fat does not make you fat. As I have been advising my readers and my clients for more than thirty-five years, nothing could be further from the truth. The right fats, which I call your "sexy, slimming fats," actually reset hormones, reduce inflammation, and fix metabolism. In addition, fats assist in reprogramming the stress, sex, and hunger hormones that can exacerbate perimenopause symptoms and cause weight gain. So not only does fat not make you fat, but fat also makes you skinny!
However, it's not enough to just eat fat, lose weight, and manufacture hormones. Your body needs to be able to process that fat—which is where your liver and bile come in. I will teach you how to support your liver and optimize its bile production. Bile is the fluid the liver produces daily to break down fats into a digestible form and transport excess water out of the body. Poor quality bile is a newly discovered factor in hypothyroidism. Better bile means fewer digestive woes, like constipation, bloating, and gas, and fewer hypothyroid-like symptoms, like fatigue, weight gain, and brain fog. This may be a godsend for anyone who does not have a gallbladder and therefore lacks the storage tank that regulates the properly timed secretion of bile when eating fat. For these individuals, bile replacement is a necessity.
In this book we also examine several key nutrients that every woman must have in the correct amounts in order to feel emotionally and physically well. My professional experience has shown that women are most likely to be deficient in certain nutrients, such as magnesium, zinc, and the B vitamins, and that every woman must have these in the correct dosage in order to feel emotionally and physically well. Magnesium, for example, has even been called the "original chill pill," acting as a hormone balancer and relieving anxiety, constipation, or any ailment where an overstimulation of the nervous system is present.
I would be remiss if I didn't include moderate exercise too, which helps all hormone systems to function better and reduces stress. Indeed, exercise contributes positively to just about every bodily function and to most emotional and intellectual functions as well. Exercising for at least four hours a week lowers estrogen dominance (when skipped periods result in low progesterone levels), reduces cortisol levels, and supports bone health, all of which will make the perimenopause period pass more smoothly. I am especially a fan of high-intensity interval training (HIIT), rebounding, and the Power Plate (see Resources in Before the Change for more information), all of which you will read more about in this book. The secret of a good exercise program is to find something that you enjoy doing and that fits conveniently into your daily schedule. The more preparation that exercise requires, the easier it will be to find a reason to skip it. But if you do something simple that you enjoy, you will want to do it every day. I will share with you how to exercise effectively, efficiently, and enjoyably.
I cannot emphasize enough the role stress plays in perimenopause. Simply dealing with your unique manifestation of perimenopause symptoms constitutes a stressful experience. Add the stresses encountered in daily life, and your body may very well find itself struggling to keep up. When you are chronically stressed, it exacerbates perimenopause symptoms and leaves you with a whole array of other issues. The adrenals can become exhausted and cortisol levels can become erratic. This causes most bodily functions to slow down, thus your body is not operating at its full potential. This also means your body is not as well equipped to handle hormonal fluctuations, further intensifying your symptoms of both stress and perimenopause. I will show you how to tame the cortisol monster through healing oils, exercise, sleep, and coping skills.
Eating a hormone-regulating diet, exercising moderately on a regular basis, and managing daily stress is often enough to alleviate the discomfort and symptoms felt by many women in their thirties and forties. However, diet, exercise, and stress management may not always be enough. You may need to resort to natural hormone therapy.
Natural progesterone is usually the key therapeutic hormone, rather than estrogen. Natural progesterone creams are available over the counter without a prescription, and I will list my favorite brands for you. I also look at phytohormones (hormones from plants) and explain why they work.
In cases where not even natural progesterone cream and phytohormones are enough to alleviate the symptoms, you may need to implement bioidentical hormones, compounded specially on an individual basis. However, whether these are bioidentical hormones or their synthetic substitutes, all hormones need to be monitored by a practitioner, especially bioidentical estrogen. Ultimately, all hormones are broken down by the liver. That's why liver support is key, and one of the central features of my Peri program.
The balance of this book is devoted to the principles of the Peri Prescription, a hormone-regulating eating plan that women need for their twenties, thirties, forties, and beyond. After I share with you the science behind what makes this powerful diet so necessary, I will give you a meal plan and recipes to help you get started. Keep in mind that this is not a one-diet-fits-all food plan. It can be tailored for individual differences based upon ancestry, metabolic rate, blood type, and dietary restrictions. The diet is varied and fun—with a manageable shopping list!
To start you off, though, and to help steady you along your hormonal journey, the chapter on Peri Zappers with ten highly effective remedies will help rescue you from perimenopausal symptoms and give you your life back. These ten remedies are recommended because they are especially reliable, usually free of side effects, and easy to use. Peri Zappers help balance the levels of all types of hormones, and I will discuss how to use them to alleviate symptoms, feel fit and trim, and lead a more harmonious life.
Perimenopause can be a major challenge. But, as with any challenge women have faced over the course of their lives and the course of history, you will experience this transformation with a greater vibrancy of body, mind, and spirit. I promise.
Before the Change is available for purchase now nationwide. It's time to join women of all ages who have restored hormone harmony within their bodies and discovered the peaceful perimenopause they deserve.
In addition to all the other problems they face, over 70 percent of people receiving chemotherapy or radiation therapy for their cancer suffer from severe fatigue. This fatigue is most often ignored.
But it is not enough to simply prolong life. It is important that life also be enjoyable. The good news? You don't have to choose. Those things that improve quality of life may also improve survival.
So got cancer fatigue? Here are four steps to optimize your energy. Let me state that these treatments are not for treating your cancer, but rather for optimizing your health if you have cancer.
1—Optimized Nutritional Support. Some doctors advise people with cancer not to take nutritional support. The rationalization? That the antioxidants might decrease the effectiveness of the chemotherapy and radiation, (which are oxidative).
Although this concern is not unreasonable, the overall research data suggests that giving nutritional support improves outcomes, while decreasing chemotherapy toxicity. In addition, the nausea caused by the chemo and increased metabolic needs from the cancer can leave people dramatically malnourished, with the RDAs being woefully inadequate.
What I recommend for the people I treat is to take the following:
A. It should include optimal amounts of B vitamins, vitamin C, vitamin D, folic acid, magnesium, zinc, and selenium. I use the Energy Revitalization System vitamin powder. This one drink daily supplies virtually all of the vitamins, minerals and energy cofactors that the diet should be supplying (except the calories) at optimal levels, with the exception of iron and essential oils. To be on the safe side, I have them leave it, and other antioxidants, off for two days before and three to seven days after radiation or chemotherapy.
B. If using chemotherapy that can cause nerve damage, I also will add acetyl l-carnitine 1000 mg twice a day until three months after the chemo is done to help protect the nerves. This has been shown to be helpful in supporting nerve health (with the exception of people taking vinorelbine). The powerful antioxidant Lipoic acid 300 mg twice daily can also support nerve health and healing.
C. Other nutrients can also be helpful in supporting health while being treated for selected types of cancer. For example, Glutathione has been demonstrated in the research to decrease cisplatin toxicity and coenzyme Q10 helps keep the heart healthy when taking doxorubicin. Powerful antioxidants, including alpha lipoic acid (300 mg) that work to recharge your system at the cellular level.
D. A cup of coffee or two each day also supplies helpful nutrients, and at this level the caffeine can be a healthy stimulant. E. Meanwhile, don't forget to go for walks in the sunshine. Walking has been shown to help cancer related fatigue, and sunshine (the source of vitamin D) has been shown to strengthen your immune system!
2—Get pain relief. Chronic pain drains energy, and virtually all pain can be effectively treated. The problems is that physicians are simply not trained in pain management, and oncologists are often no exception. Ask your oncologist to refer you to a physician who specializes in pain management (called a physiatrist or PM& R specialist). In addition, there are herbals that can help support overall health. A special highly absorbed curcumin (I recommend one called CuraMed in my practice) is being tested in numerous cancer studies, and is showing dramatic benefits in protecting health. Meanwhile, it can dramatically augment the effectiveness of pain medications.
To help tip the scales in their favor and support their body staying healthy, I recommend that all of my patients being treated for cancer also take CuraMed 750 mg 2 caps twice a day to support optimal heath and immune function. If pain is an issue, I use Curamin ES 1 cap 3 times a day along with the CuraMed one twice a day.
In addition, a technique called Frequency Specific Microcurrent (see www.frequencyspecific.com) can also be very helpful for pain—with no side effects.
3—Sleep. I can't over emphasize the importance of getting your eight to nine hours of sleep a night. Sleep is critical not only for energy, but also for decreasing pain and optimizing immune function. There are two herbal mixes that are excellent for sleep, and which can be taken together or combined with any sleep medications. These are the Revitalizing Sleep Formula and Terrific ZZZZ.
4—Hope. One of the big energy drainers is a sense of hopelessness and powerlessness. However, when I review the medical literature for the people I treat with cancer, I routinely find a good number of studies showing that low-cost natural therapies can be very effective for their specific cancer type. But because of a quirk in our regulatory system, the research on these low-cost remedies cannot even be talked about without paying $400 million per treatment in regulatory costs. Because these treatments cost pennies, it is unlikely that the cancer specialist will hear about the research, and therefore presumes it doesn't exist.
But your holistic health practitioner can look into these and guide you. By combining the best of natural and standard medical care, the "average" statistics become meaningless, with your odds for improvement and recovery being much higher. So that the statistics no longer apply to you.
Meanwhile, don't forget to harvest the silver lining of your condition. Your diagnoses may have taught you to stop and notice what's important to you, and to get a clearer view of your priorities. And to learn to, as the world-renowned anthropologist Joseph Campbell said, "Follow your bliss!"
By following the steps above, not only can you support your health, but you can also feel great and have a life worth living!
Asthma is a respiratory disorder in which breathing difficulty is caused by temporary narrowing of the bronchi, the airways branching from the trachea to the lungs. In many asthma patients, inflammation of the lining of the airways leads to increased sensitivity to a variety of environmental triggers that can cause narrowing of the airways, resulting in obstruction of airflow and breathing difficulty. In some patients, the mucus glands in the airways produce excessive thick mucus, further obstructing airflow. Attacks usually are brought on by allergic reaction to antigens such as grass and tree pollens, mold spores, fungi, animal dander, dust mites, and certain foods; attacks may also be caused by chemical irritants in the atmosphere, including cigarette smoke, or by infections of the respiratory tract. In addition, exercise provokes attacks in some asthma sufferers. Likewise, emotions do not cause asthma but can, in some, prompt symptoms.
Conventional medical treatment of adult asthma can include prednisone, oral bronchodilators, and a variety of inhalers, which usually contain either bronchodilators or synthetic corticosteroids. While these treatments can be very effective in relieving symptoms, they rarely improve the health of either the lungs or the body in general. There are also nutraceuticals that can be used as part of a complementary approach to asthma treatment. This includes vitamin C, vitamin B6, magnesium, Ginkgo biloba, omega-3 Fatty Acids, and N-acetylcysteine.
Research suggests that a diet low in vitamin C may be a risk factor for asthma.1 In fact, vitamin C levels of asthmatic children were found to be significantly lower than that for non-asthmatic children.2 Since evidence is accumulating that asthma may, in part, be a result of free radical reactions, and since vitamin C is an antioxidant that can help protect against these reactions,3 the importance of maintaining a healthy level of vitamin C intake should be emphasized. In fact, a review of scientific literature regarding vitamin C in asthma and allergy has revealed several studies that support the use of vitamin C. Significant results include positive effects on lung function tests, improvements in reactions to allergens, improvements in white blood cell function, and a decrease in respiratory infections.4 However, the same review revealed studies that did not show a beneficial role for vitamin C in asthma or allergy. Nonetheless, the general results are promising. Of particular interest is a study where 2000 mg of vitamin C was able to block exercise-induced asthma in eight of twenty patients.5
In one study, vitamin B6 levels were found to be lower in asthmatic patients than in non-asthmatics. In that same study, treatment with vitamin B6 caused patients to experience a dramatic decrease in frequency and severity of wheezing or asthmatic attacks while taking the supplement.6 A similar result was not seen with vitamin B6, however, in patients concurrently using steroids to treat their asthma.7 In any case, the use of the asthma drug theophylline has been found to decrease vitamin B6 levels in adult and children asthmatics.8,9 Consequently, supplementation with vitamin B6 is a wise measure in asthmatics using theophylline.
Magnesium participates in a number of biochemical reactions that seem to be important when lung function is disturbed. A low intake of magnesium in the diet increases bronchial reactivity (a problem in asthma). Magnesium supplementation reduces bronchial constriction and pressure in certain lung disorders.10 Research has shown that asthmatics have lower levels of muscle magnesium;11 as well as increased excretion of magnesium specifically in those patients with using glucocorticoid therapy.12 Furthermore, evidence suggests that magnesium supplementation has value in reducing asthmatic symptoms.13 In one study involving 17 asthmatic patients, a high magnesium intake was associated with improvement in symptoms.14 The Journal of Asthma reported that significant improvement of the asthmatic condition after a 4-week stay at the Dead Sea, "may be due to absorption of [magnesium] through the skin and via the lungs, and due to its involvement in anti-inflammatory and vasodilatory processes." 15 In the interest of preventing magnesium deficiencies, which might otherwise contribute to asthma and other conditions, researchers in Israel even recommended adding it to the national drinking water.16
Ginkgo biloba extract has been found to improve clinical symptoms and pulmonary functions in asthmatic patients, and was concluded by researchers to be an effective agent for airway anti-inflammation.17 One mechanism by which Ginkgo works is that it contains ginkgolides, which are antagonists of the potent inflammatory agent called platelet-activating factor (PAF). PAF plays an important role in disorders such as asthma.18 Similar benefits with Ginkgo and asthma were seen in animal research as well.19
Omega 3 Fatty Acids
The fatty acid, arachidonic acid (AA), can be converted via an enzymatic process into pro-inflammatory substances. Omega 3 fatty acids (O3FA) are able to compete with AA for enzymatic metabolism, which results in less production of less inflammatory substances. This same mechanism holds true for the inflammatory process involved in asthma, and the beneficial role of O3FA in treating this disorder. This was demonstrated in a clinical trial where O3FA significantly decreased bronchial hyper-reactivity in patients suffering from seasonal asthma due to airborne allergens.20 Similar research with O3FA in asthma has also shown a reduction of symptoms.21,22,23
2,510 patients with acute and chronic bronchitis, bronchial asthma, and emphysema were given 200 mg, three times daily of the antioxidant N-acetylcysteine (NAC) (173 were given a lesser dose). All selected parameters (coughing, etc.) improved.24 NAC may work by more than one mechanism. Since free radicals play a major role in a variety of human disorders including asthma, NAC antioxidant activity may quench the offending free radicals.25 Another possible mechanism has to do with air pollution, since an increase in respiratory symptoms in relation to levels of particulate pollution has been well documented. Animal research has shown that some of the particulate pollution caused a secretion of cytokines (inflammatory substances), which in turn caused lung inflammation. That same research demonstrated that NAC reduced the cytokine secretion.26
Sulfites are substances that are often used as an additive in the food industry (e.g., wine often contains sulfites). Of interest is that four to eight percent of asthmatics are sensitive to sulfites, and may experience a sulfite-induced bronchospasm. Research suggests that Vitamin B12 is capable of totally or partially preventing the bronchospasm induced by sulfites.27
- Hatch GE, Am J Clin Nutr (1995) 61(3 Suppl):625S–630S.
- Aderele WI, et al, Afr J Med Med Sci (1985) 14(3-4):115–20.
- Florence TM, Aust N Z J Ophthalmol (1995) 23 (1):3–7.
- Bielory L, Gandhi R, Ann Allergy (1994) 73(2)89–96.
- Cohen HA, Neuman I, Nahum H, Pediatr Adolesc Med (1997) 151(4):367–70.
- Reynolds RD, Natta CL, Am J Clin Nutr (1985) 41(4):684–8.
- Sur S, et al, Ann Allergy (1993) 70(2):147–52.
- Shimizu T, et al, Pharmacology (1994) 49(6):392–7.
- Vermaak WJ, J Clin Invest (1996) 98(1):177–84.
- Bohmer T, Tidsskr Nor Laegeforen (1995) 115(7):827–8.
- Gustafson T, et al, Eur Respir J (1996) 9(2):237–40.
- Emel'ianov AV, Trofimov VI, Ter Arkh (1995) 67(12):31–3.
- Ziment I, Curr Opin Pulm Med (1997) 3(1):61–71.
- Hill J, et al, Eur Respir J (1997) 10(10):2225–9.
- Harari M, Barzillai R, Shani J, J Asthma (1998) 35(7):525–36.
- Bar-Dayan Y, Shoenfeld Y, Ann Med Interne (1997) 148(6):440–4.
- Li MH, Zhang HL, Yang BY, Chung Kuo Chung Hsi I Chieh Ho Tsa Chih (1997) 17(4):216–8.
- Braquet P, Hosford D, J Ethnopharmacol (1991) 32 (1–3):135–9.
- Touvay C, Etienne A, Braquet P, Agents Actions (1986) 17(3-4):371-2.
- Villani F, et al, Respiration (1998) 65(4):265–9.
- Broughton KS, et al, Am J Clin Nutr (1997) 65(4):1011–7.
- Masuev KA, Ter Arkh (1997) 69(3):33–5.
- Masuev KA, Ter Arkh (1997) 69(3):31–3.
- Volkl KP, Schneider B, Fortschr Med (1992) 110(18):346–50.
- Leuenberger P, Schweiz Med Wochenschr (1994) 124(4):129–35.
- Kennedy T, et al, Am J Respir Cell Mol Biol (1998) 19(3):366–78.
- Giffon E, Vervloet D, Charpin J, Rev Mal Respir (1989) 6(4):303–10.
If you're looking for a healthy, colorful, tasty and quick salad, this is it ...assuming of course the corn is organic.
Summer Corn Salad...South American Style, that is!Ingredients
- 1 cup organic canned or dried black beans, well rinsed (soaked and drained)
- 2 bay leaves
- 1 small yellow onion, cut in half (if you're cooking the beans)
- 1 small red onion finely chopped (if you're using canned beans)
- Kosher or Pink Himalayan salt
- 1/2 cup very finely chopped cucumber
- 1/4 cup thinly sliced scallions
- Freshly ground black pepper
- 4–5 TB. fresh lime juice
- 1/4 cup extra-virgin olive oil
- 1/4 to 1/2 cup finely chopped fresh cilantro
- 1 TB. Lakanto™ natural sweetener
- 1 ripe avocado cut into small cubes
- 1 cup organic fresh corn kernels, canned, or thawed frozen
(slowly roast lightly in heavy skillet and cool—may use just a touch of coconut oil).
IF cooking the beans...
Best when raw beans are soaked overnight. Rinse well and then in a deep, heavy-based pot, cover the beans with 6 to 8 cups cold water. Add the bay leaves, onion, and 1/2 tsp. salt. Bring to a boil over high heat. Reduce the heat to a gentle simmer, skimming any foam that rises to the surface. Cover and cook until the beans are tender, about 75 minutes; let cool in the broth. (Refrigerate the cooled beans in the broth if holding for more than a few hours; bring to room temperature before assembling the salad.) Drain the beans, discarding the yellow onion and bay leaves then follow directions below for using canned beans to assemble your salad.
IF using canned beans...
Drain beans well, in a serving bowl, combine the beans with the corn, red onion and scallions. In a small bowl, stir 1/2 tsp. salt, 1/4 tsp. pepper and 1 TB. Lakanto sweetener into the lime juice and then add the olive oil, whisking to combine. Add this dressing along with the cheese, avocado and cilantro to the bean mixture, stirring gently until well combined. Let sit for 15 minutes. Taste and add salt and pepper, if needed. Serve at room temperature.
- Serve in standard tortilla or mini shells
- Serve without the cubed avocado in a half-avocado
- On top of a hamburger or veggie burger
- Stuff small baked squash with salad
- . Black Beans.a.k.a. turtle beans, frijoles negros (Spanish)
These small, glossy purplish-black beans are one of hundreds of varieties of the common bean. They're especially common in Latin American and Caribbean cuisine, and are widely available both dried and canned. Choose dried beans that look plump and evenly colored. Pick over dried beans before using to remove any small pebbles.
Equivalents: 1 cup dried beans = about 2 cups cooked.
The black bean's fiber, potassium, folate, vitamin B6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Nutrition in Brief:
Black Beans help protect against cancer, improves digestion, boosts energy, stabilizes blood sugar, loaded with essential vitamins and minerals, are high in protein and helps with weight loss.
Pink Himalayan Salt—Regulates water content throughout the body, absorbs food particles through the intestinal tract, supports respiratory health, promotes sinus health, helps bone strength, supports libido.
Scallions—Known as spring onions (scallions are onions harvested before their bulbs form) are plentiful in B-complex vitamins as well as some essential minerals such as copper, iron, manganese, and calcium. The leafy greens contain several vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin in healthy proportions.
One hundred g fresh leaves provide 64 mg of folates. Scallions are nutritious with each part almost entirely edible, except the roots. With the rich taste and health benefits, you may want to start adding scallions to your menu.
Bay Leaves—Some of the most impressive health benefits of bay leaves include their ability to detoxify the body, slow the aging process, speed wound healing, protect the body from bacterial infections, manage diabetes, improve heart health, reduce inflammation, alleviate respiratory issues, optimize digestion, improve health of hair follicles, and help lower stress hormones in the body.
Onion—Onions are part of the allium family of vegetables and herbs, which also includes chives, garlic, scallions and leeks.
Consuming onions could lower the risk of several types of cancer. Onions are believed to be beneficial because of their dense source of the strong antioxidant vitamin C. Vitamin C helps combat formation of free-radicals known to cause cancer as well as a compound called quercetin, known to play a significant role in cancer prevention, improve mood and maintain the health of skin and hair. Additionally, onions contain chromium, which assists in regulating blood sugar and have been used for centuries to reduce inflammation and heal infections. NOTE: Researchers from Cornell University studied 11 varieties of onions and found that shallots and Western yellow onions were the healthiest for their phenolic and flavonoid content.
Corn—Contains abundant antioxidant activity, which helps protect the body from cancer and heart disease— antioxidants are increased when corn is cooked. Nutrition in Brief: Sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision. A midsize ear also offers a helpful 3-grams of dietary fiber. Other key phytonutrients include ferulic—vanillic—caffeic—syringic and coumaric acids, and beta-carotene are other key phytonutrients provided by corn. Corn is a good source of pantothenic acid, phosphorus, niacin, dietary fiber, manganese and vitamin B6.
Cucumber—Following is a short list of the impressive health benefits that a cucumber imparts: an excellent source of vitamin K, molybdenum and pantothenic acid. Additionally, they're a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1, and nail health-promoting mineral silica.
- Keeps you hydrated
- Fights heat, both inside and out
- Flushes out toxins
- Nourishes you with vitamins
- Aids in weight loss
- Revives and nourishes the eyes
- Cuts cancer risk
- Supplies skin-friendly minerals: magnesium, potassium, and silicon
Lime—The health benefits of lime include weight loss, skin care, improved digestion, relief from constipation, supports eye health, treatment of scurvy, piles/ hemorrhoids, peptic ulcer, respiratory disorders, gout, gum disorders/inflammation, urinary disorders, regulates sugar absorption in diabetics, helps prevent heart disease, relief from fever and congestion, eliminates dandruff from hair follicles, etc. The first fruit that comes to mind in terms of medicinal uses is, and has been for centuries, the lime.
Cilantro—Historical Perspective: Both cilantro and coriander have been used throughout the world to add flavor to dishes, and for natural holistic healing. Cilantro has been found in the Nahal Hemar Cave in Israel believed to have been inhabited over 8,000 years ago.
Tutankhamen's tomb was found with coriander seeds sprinkled throughout. Cilantro was grown in the Hanging Gardens of Babylon, and is one of the first herbs to be cultivated in North America. For thousands of years, cultures across the world have taken advantage of cilantro's health benefits...AND... great taste enhancement.
For over 5,000 years, Ayurveda medicine has used both coriander and cilantro to support liver function, fight bacterial infections, encourage digestive enzymes, detox the liver and kidneys, support memory, soothe skin rashes, and to stimulate the secretion of insulin.
Another very important function of cilantro is it rids the body of heavy metals that include arsenic, cadmium, aluminum, lead, and mercury. These toxic metals can become resident in our tissues leading to heart disease, hormonal imbalances, neurological conditions, infertility, and so much more. Cilantro, also known scientifically as "Coriandrum sativum," has been shown to bind these toxic metals together, loosening them from tissue, and facilitating their elimination from the body.
One study found that Coriandrum sativum significantly protects against lead induced oxidative stress, while another study found that cilantro actually accelerates the removal of heavy metals from the body.
Dr. Omura, director of Medical Research at the Heart Disease Foundation, found in this study that antibiotic use is linked to the buildup of heavy metals in the body. He believes that antibiotics can protect the heavy metals causing certain infections to relapse, even after an entire course of antibiotics. In this study, cilantro was used to help remove stubborn heavy metal deposits that continued to plague patients; even after initial infection symptoms had faded.
Results of the study showed that by supplementing antibiotic drugs with cilantro, cilantro is able to rid the body of the heavy metal toxins, and keep the infections from arising again. Cilantro's superior detoxing ability is why I include it in my heavy metal detox regimen as part of my worldwide programs for Wholistic Rejuvenation.
Feta Cheese—contains 0.3 milligrams of riboflavin—19 percent of the RDA, and 0.6 micrograms of vitamin B12—11 percent of the RDA. It also contains Vitamin A, thiamin, vitamin B6, choline, niacin, folate, vitamin K, pantothenic acid and vitamin E.
Made from sheep or goat milk (often combined), feta cheese is a nutrient-rich option for getting the flavor you're looking for, without the guilt. Feta is easier to digest and much less allergenic and inflammatory than cheeses from cow's milk, which is encouraging to those of you who may be sensitive to dairy products.
An important protein found in feta cheese is called histidine. This protein was initially considered important only in infant health, but later was found essential in adults as well. When histidine is combined with vitamin B6 (found in feta cheese), it undergoes a molecular process to become histamine—a compound that is part of the inflammatory process. Although it is generally important to remove foods that cause inflammation from your diet, a small degree of inflammation is what allows your immune system to fight disease.
Eating foods like feta cheese sparingly, combined with a diet high in antioxidants to protect from the damage of excess inflammation, can ensure a healthy immune system ready to fight disease the way it was originally designed.
BONUS: feta cheese contains probiotics, which also help your immune system fight infection and disease!
The Way I See It... Ecuador's history really does pack a dramatic punch, especially in culinary traditions and trends. The cultivation of corn began on Ecuador's Santa Elena peninsula and this agricultural progress is still one of their main crops and dietary mainstays. I never consumed much corn when living in the states except maybe summer outings or BBQ's. However, in Ecuador it's a different story because there's such a variety of genres and methods of preparing I had never experienced. Remember, the main concern is to insure the corn is organic because worldwide it's one of the most polluted crops as well as much these days is genetically-modified. This salad is my take of a delicious corn salad that has been served to me many times and is a favorite for the hot summer months—although hot in northern Ecuador means high of 75 degrees. (Cotacachi, where my health sciences and research center is based enjoys spring weather ALL year.) But, keeping in mind we're on the center of the world, at 8,000 ft. and on the equator...that's HOT from about July thru October during what the locals call the windy season...hot and dry. This dish is perfect for any weather but especially when you don't choose to heat-up your kitchen.
Infertility is becoming widespread these days but in the early 1900's, families with five children or more were commonplace. A century later, we now have fertility clinics available to women who want to just have one child. Infertility treatment is expensive and painful for couples who often become desperate after years of failed treatments. One common overlooked reason is low DHEA levels. DHEA is short for DeHydroEpiAndrosterone.
This is the "fountain of youth" hormone and it's a natural adrenal hormone which peaks at age 25, then steadily declines as we age. DHEA can be converted into testosterone and estrogen. Less DHEA means less of these sex hormones. Blood or saliva tests are available to gauge DHEA levels which must be in balance with other adrenal hormones, especially cortisol. High cortisol will cause you to hold on to belly fat.
Cortisol goes up in response to stress. Remember, these two are supposed to be in balance, like a see-saw. So you can see where I'm going with this. Cortisol climbs up and up in many women given the fast paced 21st century non-stop information overload, lack of sleep, caffeine, work-related stress, financial obligations or relationship stress. When it comes time to have a baby, cortisol could be high while DHEA levels may be seriously tanked! Some signs and symptoms include bad PMS (premenstrual syndrome), fatigue, brain fog, mood swings or high cholesterol.
But wait, the fertility doctor told you it was a low count of eggs! Yes that could be true, it's technically termed "Low Functional Ovarian Reserve" or LFOR, which could occur from aging ovaries. At puberty, you may have had 250,000 to 500,000 eggs, but by age 37 perhaps there are 25,000 eggs, and by the time you hit menopause you may have less than 1,000 eggs. If you have LFOR, a specialist in this field will often complement in-vitro fertilization (IVF) with DHEA supplements and/or testosterone medications. According to a recent study published in the Journal of Ovarian Research research supports it. Female participants received 75 mg of DHEA for three consecutive menstrual cycles prior to IVF experiences. Those who received DHEA had more embryos leading to more successful pregnancies. But don't supplement with DHEA by yourself, dosing is dependent on many factors, especially genes which I study every day.
Your response and metabolism of DHEA is dependent on your personal genetic variants meaning supplementation can be good or bad depending on your genes. Cellular and animal studies show that SNPs in any of the following genes affect your metabolism of DHEA: Aromatase, steroid 5?-reductase, sex-hormone binding globulin (SHBG), fragile X mental retardation protein and breast cancer type 1 (BRCA1 gene) can affect levels of androgens in women. Short of screening yourself for all potential genetic variants, I think it's better for you to just do hormonal assessments to see if you have low DHEA or low testosterone.
I've been a pharmacist for 25 years now. Let's face, I know the good, the bad and the ugly drugs. I know we need some of them, and I know that others are not useful, or worse, they are harmful. So today I've decided to share the best remedies that help from head to toe:
Headaches- Taking butterbur (Petasites hybridus) at a dose of 75mg twice daily helps reduce the frequency and intensity of migraines. You can take all the triptan drugs you want (ie Imitrex, Zomig or others) but these drugs usually just reduce pain, sometimes they abort a headache. The butterbur may slash the number of attacks in half. This is HUGE if you have to hold down a job or take care of kiddos. I discussed butterbur and dozens of other solutions my book, Headache Free.
Hypothyroidism- It's impossible to have healthy thyroid function without selenium. Not only will it hinder your ability to make thyroid hormone, it will also stifle your ability to use the hormone inside the cell. There's more about selenium, iodine, B12 and ashwagandha at my website where I archive other articles on thyroid health.
Heart Failure- Niacin (vitamin B3) was found to reduce heart attack and stroke risk in a 2010 study published in the Journal of Cardiovascular Pharmacology and Therapeutics. Doses vary tremendously, so please do nothing until you have your physician's approval. Niacin causes vasodilation (opens vessels) which reduces arterial pressure. I would be remiss if I didn't mention CoQ10 while discussing the heart or heart failure. CoQ10 also lowers blood pressure. I like about 100 to 200 mg daily but again, please always ask your doctor what's right for you.
Digestive disorders- My number one go-to supplement is probiotics. These improve digestion and support a healthy immune system and mood. Digestive enzymes break down the food you eat into absorbable molecules. For heartburn, I recommend slippery elm or marshmallow root. As for nausea and vomiting, ginger tea is gentle and popular. It's a mild blood thinner though, so be careful. And finally peppermint supplements can help with irritable bowel syndrome. The value of peppermint has been discussed many times, even in the British Medical Journal in 2008.
Bone loss- We all know about calcium. But did you know without enough magnesium, vitamin D or K2, you don't even incorporate the calcium into your bones?! So keep in mind the best bone-building supplements contain key minerals, you don't just push one like calcium all by itself. Natural strontium is another over-the-counter mineral used for bone integrity.
Painful knees- Glucosamine sulfate promotes cartilage formation. Collagen is another supplement that reduces pain in the knee joint of osteoarthritis sufferers. A 2012 study in the Annals of Rheumatic Disease found that losing weight helped reduce the amount of cartilage loss while increasing proteoglycan content (squishiness).
Toenail fungus- Apply essential oil of tea tree, and eliminate all sugars. You should also be checked for diabetes if you have a lot of toenail fungus.
Many of you take bisphosphonate drugs for bone loss and you write to me with complaints. Lawyers handle cases now due to the reports of catastrophic reactions like osteonecrosis or femur fractures. It's a terrible irony.
Here's another idea. Nobiletin. This is different than strontium which I've written about before. Nobiletin is a powerful "polymethoxylated" flavonoid that comes from the white stringy fiber and peel of citrus fruits (termed "pith"). You probably spit that out, throw it away or put it in your compost pile don't you? Tangerines and Mandarin oranges have awesome amounts of nobiletin, however other citrus rinds such as oranges, lemons, and grapefruit also contain nobiletin.
Nobiletin has been researched extensively over the last 10 to 15 years. It positively impacts cholesterol and reduces inflammation. Great news for those struggling with atherosclerosis and heart disease, or those of you supported on statin cholesterol drugs. Nobiletin also blocks the NF kappaB pathway which induces pain. Nobiletin has anti-cancer activity, confers brain protection and improved symptoms of Alzheimer's in an animal model. Since I'm already on a tangent, I'll also tell you that adolescents and adults dealing with acne may benefit by nobiletin because it blocks sebum production. Now, let me circle back to your skeleton.
Bone loss in humans occurs as the result of one of two things. Either your bone cells fail to make new bone, or you break down old bone too quickly. There needs to be a steady balance: Discard old bone, make new bone, discard old bone, make new bone. You probably didn't realize your bones are not solid, they are dynamic throughout your lifetime.
Two major players affect the process of bone building. One is inflammation and the other is estrogen. Chronic low grade inflammation and/or too little estrogen contribute to osteoporosis.
Research published in the Journal of Pharmacological Science showed very promising evidence of nobiletin on bone health. Scientists used rodents that had their ovaries removed (which causes estrogen deficiency). Nobiletin was given, and stopped the progression of osteoporosis. Not only that, it significantly restored bone mass in severely osteroporotic critters!
How you wonder? This natural citrus derived antioxidant suppressed pathways responsible for inflammation, namely the COX2, NF-kappa B, and prostaglandin pathways. Just amazing when you think about the potential harm done by bisphosphonate drugs given by conventional physicians. By no means am I saying an orange a day will keep the hip fracture away! But regular consumption of citrus fruits or pith-derived supplements might help, and can usually be taken with certain medications (not all). Ask doc if it's okay for you, and look online or at health food stores nationwide. It's sold as Sytrinol, or as "citrus bioflavonoids" and I want you to be real careful because some of the products contain "naringen" which comes from grapefruit and this compound can dangerously spike your blood levels of medications. My point is self-treatment with natural dietary supplements -even wonderful ones- may not be right for you. Find yourself a holistic-minded practitioner to ask.
Are you worried about painful cold sores? They are highly contagious. If you kiss someone with a cold sore, or drink from their cup, you could get it too. I don't personally get them, so last week, I inwardly freaked out when the woman who was giving me a much-needed manicure had two large blisters on her lips. This incident made me wonder what I would do if I had these painful sores, and how can I help you with them.
Cold sores are caused by the herpes simplex virus (HSV) which belongs to a large family of herpes pathogens which cause chicken pox, shingles or keratitis (can cause corneal blindness). Millions of folks carry herpes viruses, and the cold sores in particular are not only embarrassing, but painful too. Oral herpes causes cold sores on the lips, inside the roof of your mouth or on your gums. Genital herpes causes lesions where the sun don't shine. Either way, ouch!
You can get it if someone touches their sore, then you; you can get it sharing utensils or kissing and making out. Once inside your body, your immune system jumps to it and hopefully it's just a single episode. If your immune system is sluggish, you're in for a lifelong battle with frequent outbreaks. The frequency is impacted by your diet, lifestyle and immune strength (which is dependent on having healthy intestinal flora).
Running yourself into the ground with chronic stress or worry can activate the virus and cause lesions. Pulling all-nighters, eating candy bars, drinking alcohol, smoking, eating white flour goodies and junk food can increase risk. Ingesting foods you are intolerant to, or being deficient in probiotics can increase those flare-ups. Diets high in arginine are thought to activate herpes so avoid avoid all nuts, cashews, chocolate, cereal, lentils and sunflower seeds.
Antiviral drugs like acyclovir or Valtrex are commonly used to treat HSV infections. Unfortunately, there are increasing problems with drug resistance, similar to the problem with antibiotics and superbugs. If you do take the antiviral drug and use them long term, often there are plenty of side effects and potential damage to the kidneys and liver. I'm passionate about natural remedies, so here's a few to ponder:
Lemon balm. I'd make a tea out of this, and drink it. Let the herb steep (not boil) for about 15 minutes then drink. I'd also apply it to your sore with a cotton pad. You can cool the tea first to make it feel better upon application.
Curcumin. It's well known for antiviral, antifungal and antibacterial power but it also fights HSV which means it could help you reduce the frequency and severity of your infection. We have a study to show that. Supplement, or try applying a mini-poultice to your lip sore by mixing turmeric spice with just enough water to form a paste. For extra effect, dump a little curcumin powder from your capsule into the mixture.
Lavender and myrrh. Buy both of those and combine them, apply to the sore. Dilute if it stings.
For more natural remedies, come to my website, www.SuzyCohen.com and sign up for my newsletter. You'll get the longer version of this article with more pain-relieving tips.
Have you ever had a sore throat, been stung by a bee, or twisted your ankle? Do you have arthritis, back pain or headaches? Whenever you are in pain, even post-surgical pain, your body makes compounds in response to the injury which cause temporary redness, heat, swelling, and pain. Then naturally produced enzymes in your body eat up these inflammatory compounds, and that is when you notice the swelling goes down, the pain is relieved and the redness or stiffness recedes.
One second ago, an enzyme in your body called superoxide dismutase (SOD) just chased out a cancer-causing toxin that your cell accidentally spawned. You make all sorts of enzymes, and what's cool is that you can also buy certain enzymes as a dietary supplement, including SOD. Lactose is an enzyme that chews up milk sugars, helping some people to tolerate milk. Bromelain, derived from pineapples, helps with allergies and helps people post-surgically. It might even reduce scarring if taken soon enough. People who take acid blockers could benefit from papain, an enzyme derived from papaya fruit that works nicely with your stomach's pH range.
Proteolytic enzymes another type of enzyme. They chew up proteins and help with digestion. I think they're great for chronic pain syndromes. They help dissolve fibrin deposits which helps bruising. As a teenager (way back in the 1980's) we played a game called Pac Man. Remember?(Please tell me you remember). This popular arcade game included a Pac-Man which traveled a maze and gobbled up ghosts. I was a monster at Pac-Man in my hey day! Proteolytic enzymes work in the same way, they just gobble up debris, as opposed to ghosts.
With less debris, there is improved circulation. That means more oxygen and healing nutrients to the site of injury. As a pharmacist, I recommend you reach for proteolytic enzymes before you NSAIDs such as acetaminophen, naproxen or ibuprofen. Why? Because they are temporary and they have side effects. It's the equivalent of applying a bandage, and while most of you fair out well, the unlucky few experience diarrhea, nausea, headaches, dizziness, bleeding ulcers or heaven forbid, kidney damage. Besides, if you mask your pain with medicine, but continue to operate as normal, you increase your risk of permanent damage.
A German paper studied proteolytic enzymes in 100 athletes. The results were shocking. More than 75 percent said the enzyme treatment was favorable and no side effects were reported! So incredible were the results that the German government sent millions of enzyme capsules to the Olympics to help their athletes heal quicker.
Enzymes are a necessity to life, just like oxygen, food, clean water and shelter. (Some may argue that chocolate should be included as well).
For chronic pain syndromes, as opposed to digestive issues, I recommend that you take your proteolytic enzyme supplement on an empty stomach. This increases the 'Pac-Man' effect by up to 40 percent. While these supplements are generally well-tolerated, I occasionally hear of allergies, rashes and digestive upset.
You're methylating right now! This means you're turning folate (vitamin B9) from your food, into something else called SAMe. It's the process called "methylation" and SAMe is your body's head honcho, the CEO if you will!
SAMe stands for S-adenosylmethionine and drives hundreds of chemical reactions in your body. If you ate a salad for lunch, you're turning that folate into SAMe as we speak. Well, let's hope because SAMe helps you get rid of poisons. The biggest mistake you could make is thinking that methylation problems don't apply to you because you don't have the gene mutation, what we call the genetic snp (pronounced "snip"). Nothing could be further from the truth. As a pharmacist, and a Functional Medicine practitioner, I assure you that your medicine has the capacity to mess up your methylation! Then poisons back up.
Don't think you make poisons in your body because you eat well and exercise? Wrong. Your cells churn poisons out as metabolic waste products probably a million times a minute! You better hope and pray your methylation pathway is up to snuff because if you don't methylate, toxic by-products build up all over your body. This equates to pain, depression, inflammation, elevated homocysteine, cognitive dysfunction, depression, higher risk for neural tube defects and much more discomfort. If you have the genetic snp it's a one-two punch for health problems galore.
So in summary, medications hinder your methylation pathway, whether or not you have a snp. These are the primary offenders:
Cholestyramine. This is a bile acid sequestrate used for reducing cholesterol as well as reducing Herxheimer (die-off) reactions. It is a drug mugger of folate and fat-soluble vitamins like vitamin D, A, E and K. Remember, no folate, no methylation!
Birth control or hormonal replacement drugs with estrogen. these drugs are known drug muggers of magnesium, B6 and B2 (riboflavin); that puts the breaks on methylation. Started 'The Pill' recently, and now you feel down in the dumps? This could be why.
Proton Pump Inhibitors (Nexium, Prilosec, Prevacid, others). Lowering natural acid production in the stomach reduces levels of magnesium, and critical B vitamins. Snp or not, your body simply cannot conduct methylation adequate levels of these nutrients!
Antibiotics like amoxicillin, sulfamethoxazole, doxycycline and dozens more. Antibiotics kill your intestinal microflora (what you call your probiotics). Without the friendly gut flora, you cannot produce vitamin B12 (methylcobalamin). You also cannot activate riboflavin or folate so therefore, your methylation is blocked.
Ibuprofen. This is a drug mugger of folate, so it blocks methylation directly by stealing your folate.
Blood pressure pills like ACE inhibitors. These drugs (enalapril, lisinopril, etc) cause added zinc excretion. You need zinc to conduct methylation.
Nitrous oxide. Been to the dentist lately? If you got NO gas, then no methylation took place for awhile!
There are hundreds of other medicines that hinder your ability to methylate, snp or not! You may not have your genetic details or tests yet, so here are clues to poor methylation: Nerve pain, numbness or tingling, chronic fatigue, anxiety, insomnia, depression, mood swings, attention problems, cervical dysplasia, miscarriage, brain fog, weakness and lots of allergies.
According to a recent article in Newsweek Magazine the answer is yes, but I don't think all of the information has been gathered yet. The article is entitled "The Doctor (Watson) Will See You Now" and it generates some interesting concerns. Over 80 percent of illness is preventable and yet we only spend five percent of health dollars on prevention. And, over 60 percent of adults have a chronic disease with healthcare costs slated to reach 100 percent of our GNP by 2065, according to a leading British economist. The current healthcare system is broken and must be improved, but is artificial intelligence by itself going to be the answer?
- First, one of the AI developers is working with the Cleveland Clinic, which could be good if it is the Cleveland Clinic group working on Functional Medicine.
- Secondly, the article admits that diabetes is reversible, but also indicated that it is rarely treated that way. This reminds me of a quote from Dr. Mark Hyman during a Senate Health Committee hearing when he said, "We will not solve the current health care crisis if we just continue to do the wrong things better." Here are a few things Dr. Hyman was referring to:
- We cannot continue to use outdated diagnostic tools that are only able to identify diseases that have already started. This is totally unacceptable when we now have proven tests that can find cells misbehaving five to ten years before a disease begins.
- And, why do we continue to treat the symptoms of illness with drugs that usually don't address the cause of the problem and often create terrible side effects?
Artificial Intelligence platforms can help to improve health and reduce cost, but only if they use Functional Medicine where the platform finds most disease before it starts (80 percent are preventable) and reverses the rest with only safe, effective and less costly protocols based on Functional Medicine. There is such a platform and it has now been shown to reduce cost by over 15 percent per year. This was accomplished by using an artificial intelligence wellness platform with 20,000 employees over a five-year period. If you would like to demo this amazing program, please contact us.
Caring for our selves and finding ways to handle our stresses are clearly important practices for assuring our long-term health. They are definitely key aspects of Preventive Medicine, Along With the right nutrition and exercise programs for our body, getting proper sleep, and maintaining a positive attitude toward our self, others, and the world. Learning the individual lifestyle path that generates health rather than disease is really the finest art of medicine and personal development, and an extremely important process in which to invest. Let's look at ways to protect our body and heart from the negative effects of stress and to create better health.
One of the first steps in stress reduction is an honest inventory of where we are. Ask yourself:
- What is my biggest life challenge now?
- Is anything very out of balance in my life? If so, what is upsetting me?
- Why don't I feel fully relaxed, happy, and able to sleep well?
- What do I need to do to restore balance?
- Is there anything I can do something about?
- Health–how we care for ourselves and the result we hu-manifest,
- Career–what we share with the world and the support that is returned, and
- Relationships–how we give and receive love.
If we can master these three primary areas of life, some might say we're near enlightenment.
One of the sources of stress is inner tension between what we expect of ourselves and what actually happens. Often these expectations are quite unconscious. It's important to identify unspoken expectations or attachments. Sometimes we need to work a little harder to bring reality in line with our expectations— and to really go for our dream.
At other times, we need to develop more detachment to let go of counter-productive thoughts or desires. In this effort, a meditation practice can be very valuable. All the major religions of the world include some type of meditation or prayer. Your practice can be aligned with your spiritual beliefs.
Types of Stress (adapted from the Anti-Stress Program of Staying Healthy with Nutrition textbook)
Stress comes in many forms. For example, many of us are surprised to learn that intense joy is a source of stress, but since it requires more of our body and mind, it genuinely qualifies as stress (with an increased heart rate and the manufacture of certain neurotransmitters, such as adrenaline). Exercise can also be a stressor even though it is great for us. This is because of the repetitive movement in certain areas of the body, and because we create and release more free radicals and toxins into the blood and tissues. This biochemical process can best be handled by being sure you drink enough water and take antioxidant nutrients, such as vitamins A and C. According to researchers on stress, the most optimal combination for vitamin C is to pair it with the bioflavonoid, quercetin.
The various types of stress and some of the factors that contribute to them include:
- Mental—high responsibility; financial or career pressures; working long hours at mental tasks, perfectionism, anxiety, and worry
- Emotional—attitude toward self; issues or imbalances in our relationships; anger, fear, frustration, sadness, betrayal, and bereavement
- Psycho-Spiritual—issues of life goals; spiritual alignment, imbalance, or lack of spiritual nurturing; general state of contentment
- Physical—exercise and physical labor; pregnancy and giving birth; developmental or life changes (adolescence, menopause, and aging)
- Traumatic—infection, injury, burns, surgery, and extreme weather and temperatures
- Biochemical—deficiencies of vitamins, minerals, specific amino acids, protein, or fats and fatty acids; food allergies; genetic errors in metabolism that can result in alcoholism, other addictions, or mental illness
- Toxic—environmental pollutants such as pesticides, cleaning solvents, and other toxins; non-organic foods with additives; and the use of chemicals such as prescription and OTC drugs, in cosmetic and hair products, and overuse/abuse of sugar, alcohol, caffeine, or nicotine
What is Stress?
Please realize that stress is not dictated by situations or incidents themselves; rather, real stress comes from the way we react to the issues of our lives. For stress to negatively influence our health, we must experience something as danger. If we experience a threat as stress, we may go into fight-or-flight mode, which shifts us into the sympathetic (adrenaline) side of our nervous system. That means our body actually prepares to battle or run, i.e. "fight or flight." Our circulation slows and there may be greater muscle tension; our digestion slows down, heart rate goes up, and we begin using up important nutrients. Often immune function is affected—our level of T-cells may even be depressed. And clearly then, we are more prone to become ill or "catch whatever's going around."
Sometimes there's no way around stress. For example, when a child falls on the playground, or we're putting out a fire, our body prepares us for the emergency so we can respond immediately. That's the way it should be as this level of response/reaction allows us to be more alert and ready for action.
But sometimes stress is subtler—and it may be more psychological or emotional. When there really is no physical danger, our body may still react as if there is. Then, if there's no physical activity to provide an outlet for the increased internal activity, the response may remain inward and play havoc with our physiology and organs, as well as with our emotions and our mind. At that point, we run the risk of exhausting the adrenal glands and flooding our body with metabolic toxins, such as damaging free radicals (associated with the aging process and diseases such as heart disease and cancer). This example also shows the reason why "a walk to cool down" really is a good idea.
When we're under emotional or mental stress, and still stay in a relaxed mode, we can respond more calmly and experience less emotional and biochemical wear-and-tear. Then our body doesn't shift into full battle mode and begin pouring out the chemical signals that we're in danger and must react. This relaxed approach usually leads to a better outcome as well.
Many anti-stress formulas are based on the B-complex vitamins and vitamin C because these important nutrients are all significantly depleted by stress. In addition, stress-related problems may be compounded by deficiencies resulting from generally poor nutrition. All of the B vitamins are important here—especially pantothenic acid (B5). B5, folic acid, and vitamin C are essential for the functioning of our adrenal glands. The adrenals carry perhaps the greatest load when our body is under stress.
The B-complex vitamins are ideally taken two or three times a day, particularly when we are under a lot of stress. This is especially important if the stress lasts over a period of months— for example from a big project at work or a challenging job, a chronically ill child or parent, unemployment, divorce—any of the life events that tend to deplete us over time. It's best to take the B-vitamins before dark so that we don't become over-stimulated when it's time to wind down and relax. I do suggest more minerals in the evening, as they tend to help with relaxation, especially a calcium and magnesium supplement. However, most vitamins and minerals are best assimilated if they're taken with a meal.
Note: Prolonged stress or lack of sleep can lead to a myriad of health problems. If these issues do not resolve with home treatment, you may need to see your doctor or other health professional.
Stress is a funny word. Loaded with the emotional bias of being a “bad” thing, the word stress can be quite deceiving, making it harder to handle than it needs to be. So we will offer a new way to look at it—and very effective ways to address it.
As the healing arts grows, it is important to remember that there are four key domains in healing:
- Biochemistry. This includes herbals, nutrition and medications.
- Structural. Including areas such as manipulation, surgery, breathing, exercise, and ergonomics.
- Biophysics. For example, Acupuncture, Chakra work, Yoga, and NAET.
- Mind-Body-Spirit. Understanding how the body is a metaphor for what is occurring at a deeper level. For most illnesses, including anxiety and even cancer, complete healing is unlikely to occur unless this is also attended to.
You will find that healing occurs best when all four of these areas are addressed. No individual healer is likely to have complete expertise in all of these areas. As our new healthcare system evolves, and the current one heads to extinction, it is good to see health practitioners from diverse backgrounds communicating and working together more.
So let's look at how a Comprehensive Medicine approach works when addressing anxiety and stress. I will focus predominantly on mind-body and biochemical aspects, as these are where my expertise is.
Treating Mind-Body Issues
Stress is not inherently good or bad. In fact, stress can be used to force flowers to bloom, and this analogy applies to people as well. The problem is when stress becomes chronic, and is no longer enjoyable. This then contributes to chronic elevation of the stress hormone cortisol, directly triggering anxiety. As the excessive stress becomes chronic, cortisol levels then go too low—ironically also triggering anxiety by causing recurrent bouts of low blood sugar.
A simple way to tell if stress is healthy? Simply check in to see how it feels. If it feels good, it is healthy. What is enjoyable can vary markedly from person to person. For example I enjoyed the stress of skydiving, while for my wife it would feel awful.
A Novel Treatment
The key stress antidote? Check in to see how things feel. This is so important, that I am being purposely redundant. Learn to say NO to things that feel bad. Leave your brain out of it. Our brain is the product of our societal and family training. It simply feeds back to us what we were taught that we should do to make others happy. Our feelings, on the other hand, tap into our own personal authenticity. So choose to focus on, and do, those things that feel good. Once you've determined what feels good, then your mind can figure out how to make it happen.
And yes, it is OK to simply choose to focus on what feels good in life, without being in constant battle mode against things you don't like. Like food choices at a buffet, we don't have to protest for the removal of those foods we don't choose to eat. Simply ignore them and pick those things you like. You will find that the rest will soon stop appearing in your life. This is part of how I suspect “free will” works. Our focus is like the remote control on our TV. What we focus on keeps showing up on our screen. This is why our constant “Wars on…” just seem to create more of what we are attacking.
Is it truly OK to do what feels good? Some will make the argument that “Heroin feels good, and perhaps also smacking that person who makes me angry over the head with a two-byfour.” This is why we add two caveats:
- Don't hurt others.
- Ask yourself “How is that working out for me?”
Doing this, people will find their anxiety is often coming from their choosing what they think they should do over what feels good (i.e. doing what others want, instead of what is authentic to them). Notice if you are constantly feeling, “I should do this, or I should do that.” This is euphemistically called “Shoulding on yourself.” I invite you to change that toxic behavior.
If hyperventilation is present, one will usually have buried feelings that are bubbling to the surface during periods of relative calm. Counseling to help them learn to feel their feelings helps over time. Also, as panic attacks often leave people feeling like they are going to die, understanding that the symptoms are not dangerous helps. Simply being told this may not be enough to reassure you though. You can confirm hyperventilation is the cause by breathing rapidly for up to 30–60 seconds and seeing how it amplifies your symptoms. Unfortunately, this can also precipitate a full-blown panic attack, so be forewarned, and pick a safe time and place to do this test!
My e-book, “Three Steps to Happiness—Healing through Joy,” can help guide you through the mind-body healing process.
Balance The Biochemistry
Begin with ruling out and treating overt issues, including:
- Overactive thyroid. Consider this if your Free T4 thyroid test is even in the upper 20th percentile of the normal range.
- Low progesterone (women). Progesterone is like our body's natural Valium. Consider this if anxiety is worse around menses and ovulation.
- Low testosterone (men). Consider if testosterone levels are in the lower quarter of the normal range.
- Adrenal fatigue—caused by drops in blood sugar. A key tip-off? Irritability and anxiety that triggers sugar cravings and improves after eating.
Also optimize nutrient status, especially magnesium and B vitamins. Instead of blood testing, which is of questionable value here, I simply recommend (for most people—whether or not they have anxiety) a high potency multi powder called the Energy Revitalization System (by Enzymatic Therapy). With this, one drink replaces well over 35 pills, optimizing levels of most nutrients. Also have the person decrease sugar and caffeine intake to see if this helps.
Herbals can also be very helpful. For example, there is a unique extract, which can be as effective as Xanax, but is very safe. This special extract stimulates one of the most abundant neuroreceptors in the body, the cannabinoid receptors. Many of you may recognize this as the marijuana receptor, and in fact many people use cannabis to self-medicate for their anxiety. But what if you could get the benefits without the sedation and side effects?
The good news is that now you can. Recent research showed that a special extract of the roots of the narrow leafed coneflower (Echinacea angustifoliae) was more effective than the tranquilizer Librium, with none of the side effects. It also worked quickly, with effects building with continued use. This is not the same component used for immune enhancement, and isn't found at needed levels in standard Echinacea. It is available though as AnxioCalm (by EuroPharma—20 mg per tablet).
Let's look at a few studies of this unique extract.
A study published in the March 2012 issue of Phytotherapy Research included 33 volunteers. All experienced anxiety, assessed using the validated State-Trait Anxiety Inventory (STAI). The extract decreased STAI scores within three days, an effect that remained stable for the duration of the treatment (seven days) and for the two weeks that followed treatment. There were no dropouts and no side effects.
Another study looked at higher dosages (40 mg 2 x day) in a multi-center, placebo-controlled, double-blind Phase II study involving 26 volunteers diagnosed with generalized anxiety disorder (GAD). Over a three week period, the number of severely anxious patients (HADS-A scores larger than 11) decreased from 11 to zero!
So I begin with two tablets of AnxioCalm 2x day for severe anxiety. After three weeks, the dose can often be dropped to one 20 mg tablet twice a day. It can also simply be used as needed, and serves as an excellent sleep aid.
Other helpful herbals include valerian, passion flower, hops, theanine, and lemon balm. These can be found in a combination called the “Revitalizing Sleep Formula,” which helps anxiety during the day and sleep at night. I personally use both AnxioCalm and the Revitalizing Sleep Formula at night to ensure 8–9 hours of deep sleep.
The smell of lavender oil is also calming, and a small drop on the upper lip, or even having a lavender bouquet in one's room, can be helpful.
Structural And Biophysics
Simply going for regular walks in the sunshine, and doing yoga, tai chi, and meditation can be very helpful. A technique called centering can help people feel that they are in the calm “eye of the cyclone” when panic attacks hit. In addition, it is helpful to explore a technique called Butyko breathing, which can be very helpful for anxiety and hyperventilation.
For PTSD or old emotional traumas, a technique called EFT (Emotional Freedom Technique) can give near miraculous benefits in as little as 20 minutes (see EFT.Mercola.com). It may seem odd, but try it and you'll be amazed. Releasing old traumas through a simple “trembling” technique is also helpful, and the person can do it on their own. It is easy and simple instructions can be found in the book Waking the Tiger.By having the entire healing arts toolkit available, and not just using the “medical hammer,” anxiety can now be effectively treated!
Not a month goes by without headlines in the media proclaiming either that vitamins do amazing things or that they do nothing at all. Such concerns no longer are limited to those whose jobs are to raise such issues. Individuals purchasing health foods and related products increasingly are asking questions about the cost and effectiveness of supplements. Likewise, governmental watchdog agencies, such as the Food and Drug Administration (FDA), expect that the manufacturers and marketers of nutrients and herbs be able to back up claims with sound research. Total Health Magazine Online took an in-depth look at some of the issues back in 2011, for which see “Are Vitamin Supplements Safe?”
Unfortunately, responses to these demands for better backing for claims often are less than satisfactory. Marketing-driven science is as common as is science-driven marketing. Distinguishing between the two requires familiarity with the standards that universities and research institutions have adopted to evaluate medical evidence. This means knowing about the types of studies available and about the elements found in every properly designed study.
There are three basic types of clinical investigations: case-control studies, cohort studies and randomized controlled trials. For most nutritional supplements, the last of these is the primary form of investigation. However, for completeness, a few words should be spared to describe the other two. Case-control studies start with individuals who have already developed a disease or special condition and the controls are matched individuals who do not have the disease in question. An example is an analysis of heart disease rates in male smokers versus rates in otherwise similar males who have never smoked. This is an observational study because there is no intervention by the researchers. The strength of this study type is that it allows researchers to explore how variables influence the development of the condition being examined. The major drawback is that the study can easily be biased with regard to observations and other factors.
Cohort studies differ from case-control studies in that researchers start with individuals who have not yet developed the disease or condition being investigated. Hence, a cohort study on athletic supplements might start with two groups of similar athletes before one group begins supplement use. The analysis would consist of determining whether the group taking the supplement improved as measured by some marker for performance or perhaps had fewer injuries. This is an observational study because there is no intervention by the researchers. Cohort studies have the virtue of allowing investigators to more reliably establish whether a particular action (taking a supplement) leads to a particular outcome (fewer injuries). However, cohort studies may require years of following the subjects and also depend upon the subject populations being properly identified as identical with regard to the studied condition(s) at the start of the study rather than being weighted with some underlying predisposition. In other words, it is easy to introduce bias into cohort studies.
In many ways, the “gold standard” of investigational studies is the randomized placebo-controlled double-blind clinical trial. Ideally, the trial population is relatively uniform to start. Subjects are then randomly assigned to active and placebo arms, further helping to reduce any bias or predisposition in the groups being tested. The test is double-blind, meaning that neither the participants nor the investigators know who is taking the compound being tested. Finally, inasmuch as there often is a large psychological effect (the placebo or “sugar pill” effect) during the first weeks of a study, there is an arm of the trial that receives an item that appears to be identical to the compound being tested, but which has no effect. Note that this is an intervention study— the research actively intervenes by giving the compound to be studied to one or more of the arms in the trial. The idea here is to clearly demonstrate whether there is a cause and effect relationship between the item being studied and the outcome with the subjects. When possible, there is also a “cross-over” phase in which, after a sufficient washout period, the group that was used as the placebo arm becomes the active group and the group that had been the active arm becomes the placebo group. Not all studies lend themselves to this, but cross-over studies insure that there are no unrecognized predispositions in the subject that might bias the test results. All of this sounds good in theory. Unfortunately, as shortly will be shown, this “gold standard” of clinical trials still can be biased in a variety of ways.
The design of trials involves at least one more component that is important for evaluating whether the results of a given study are weak or strong.
The first step in any clinical trial is the production of a study protocol. This protocol presents three very important elements. First is the hypothesis of the study: what question is the study intended to answer?
Second is the study population: how and why were subjects picked to be in the study; what are the criteria for inclusion and exclusion; are special conditions involved?
Third is the size of the study sample: how many subjects are needed to insure that the results represent true findings rather than mere chance? All studies contain these three elements and the validity of these components—was the study question correctly framed, was the proper study population chosen, was the study carried on for an appropriate period of time, were enough subjects included to yield statistical significance, etc.— are essential for evaluating the worth of the trial.
Before moving to examples of weak and strong of clinical trials, a few words need to be said regarding statistical significance. The usual cut-off level is given as “p< 0.05,” which means there is only a five percent chance that the study findings represent mere chance. Some statistical models are more strict than others for performing this calculation, but readers actually need to be worried about something else, which is the study sample size. If a study uses, say, only seven subjects per arm, the small size of the study means that the reported effect will need to be very large to achieve statistical significance. Conversely, and one sees this all the time in pharmaceutical studies, a trial monitoring 100,000 subjects may find significance for what, in practice, are effects that are so weak that they are clinically only marginally useful!
As noted above, randomized placebo-controlled double-blind clinical trials are considered to be the ggold standardh for research. Nevertheless, many such trials are quite weak and misleading. For one thing, it all to often turns out to be the case that the placebo is not actually inactive, for instance, the practice of using maltodextrin or other sugars as the so-called placebo in weight loss studies. Relatedly, especially in studies involving weight loss, the placebo effect can be very strong for many weeks. The placebo effect in diet studies commonly leads to the loss of two pounds in eight weeks, and much more if diet and exercise changes are included. A BBC News report on the Internet (March 10, 2004) on trials of the drug rimonabant noted that participants taking the placebo were five pounds lighter at the end of one year. In some large pharmaceutical diet trials in which subjects changed behavior, diet and exercise, the weight loss in two months using the placebo exceeded 11 pounds!
Similarly, if exercise is included in a weight loss trial with healthy subjects, then LDL cholesterol, total cholesterol, triglycerides and leptin levels normally will go down, whereas HDL cholesterol will go up. Moderately increasing the amount of protein in the diet, likewise, will produce such trends. Hence, if a weight loss trial includes exercise and a controlled diet with increased protein, yet reports results opposite of these or fails to find weight loss in participants using the placebo (as happened recently in a highly promoted trial), then the reader should seriously wonder whether there was a lapse somewhere in either design or implementation because of the divergence from independently established outcomes. Moreover, it is often the case that even the most rock-solid of results cannot be extrapolated from one group to another. To stay with diet trials, studies performed in Asia or Latin America usually cannot be applied to American experience because the study populations and eating habits are so different. One has the right to question the reproducibility and applicability of studies.
Of course, many studies are very strong, although this, too, can be misleading. A recent one measured the effects of short-term, oral L-arginine supplements (12 g/d for 3 weeks) in 16 hypercholesterolemic men with normal blood pressure (BP). In this randomized, double-blind, two-period crossover design study, L-arginine tablets (1 g each) and matched placebos (microcrystalline cellulose) were used. The researchers demonstrated that the L-arginine supplement increased blood plasma levels of L-arginine and significantly reduced systolic BP (p<.05) and diastolic BP (p<.001), both at rest and during acute laboratory stressors. BP reductions were associated with a significant decrease in heart output (p<.01); these changes were mediated by small reductions in the volume of blood pumped with each heart beat (p = 0.07). These results were reproduced when the placebo group crossed over, plus they make sense in terms of what is known of the role of L-arginine in the body. Note that this study examines only one intervention which is tested in several ways rather than examining several interventions (e.g., diet + exercise + compound). With only one intervention, it is relatively easy to establish a clear cause and effect relationship.
This arginine study is an excellent example of a good study with strong results that can be completely misleading. The study lasted only three weeks. Based on a large number of similarly successful studies lasting only one or two months at a time, the temptation is to conclude that supplementing with L-arginine is a great recourse for those who are hypercholesteremic, hypertensive, need a boost in exercise, and so forth. Unfortunately, such conclusions would be wrong. As uncovered by a researcher who had been a proponent of L-arginine supplementation, long-term supplementation with L-arginine—in this case, six months.may lead either to null results or to actual harm—1 The body consists of a vast number of interconnected metabolic processes that are taking place simultaneously. A beneficial effect in one area sometimes is followed by a not so good effect someplace else. Hence, even with well-designed trials, there can remain hidden or submarine issues of which we become aware only much later.
Judging a clinical trial first requires establishing what type of test is involved—case-control, cohort or randomized controlled trial—because the type of test is the first clue as to how impartial the observations might be. Next, one must look closely at the components of the trial—the hypothesis of the study, the study population and the size of the study sample. A lack of clarity or inappropriateness in any one of these will reduce the quality of the data and undermine the analyses, interpretations and extrapolations based on the trial. Finally, clinical trials seldom exist in a vacuum. A given trial needs to be evaluated in light of related trials, especially trials conducted by researchers whose concerns and orientations are different from those involved with the test being evaluated. Readers interested in pursuing this topic are urged to examine Richard K. Riegelman, Studying a Study and Testing a Test (6th edition, 2012).
1 Wilson AM, Harada R, Nair N, Balasubramanian N, Cooke JP. L-arginine supplementation in peripheral arterial disease: no benefit and possible harm. Circulation. 2007 Jul 10;116(2):188.95. Epub 2007 Jun 25.
Antioxidants, Our Natural Protectants: Metabolic Regulators, Antitoxins and Anti-inflammatories
Antioxidants protect us. They are the sub-stances that naturally regulate the fires within our bodies.
The fires are sparked by metabolic errors in our cells—errors that are unavoidable as our cells make and use energy for the business of life. The fires can be managed when we are young and very healthy but become harder to control as we get older. Aging is not so much bad genes as it is a slow, inexorable, cumulative consequence of tissue damage from internal fires, sparked by these unavoidable errors of metabolism.
The sparks of metabolism come from living with oxygen. Our life forms breathe in oxygen and use it to do controlled “burns” that extract energy from our foods. Oxygen-based energy allows us to become more sophisticated than amoebas, but comes with a big price. Oxygen is so reactive that it draws single electrons to it, generating oxygen-free radicals within our cells. These “oxyrads” are our unavoidable “sparks of metabolism.” Antioxidants keep them from destroying our cells.
Our tiny metabolic sparks are generated at a steady rate, the oxyrads having single electrons which cause them to attack biological molecules. Molecules with single electrons are aggressive oxidants: they steal single electrons to become paired up. Antioxidants block this process by donating their own electrons.
The antioxidant defenses dare not fail. When they do, important bio-molecules lose single electrons, themselves become unstable, and initiate spreading chain reactions. A chain reaction that escapes control becomes inflammation, with cell and tissue death and progressive loss of functional capacity. Inflammatory events are our internal fires, opposed by antioxidant enzymes backed up by our dietary antioxidant intakes. Our antioxidant defenses give us power to head off degenerative disease and achieve long life.
By quenching the metabolic sparks, antioxidants are also our natural antitoxins. But if the oxygen-free-radical toxins were the only problem, we'd likely all live 120 years or more. Think about cigarette smoke—100 trillion free radicals per puff. A total 4,000-plus synthetic chemicals in everyday use; even drugs we buy over the counter set small fires. Not to mention the illicit “recreational drugs.” Even emotional stress can overheat our metabolism. In this crazy world it's not good to leave home without your antioxidants.
Infectious agents are consistently linked to inflammation. In 1990 I documented inflammatory depletion of antioxidants by HIV-1. Then there's Hepatitis C virus in the livers of four million Americans. The bacterium Helicobacter pylori accounts for the majority of inflammatory stomach and intestinal ulcers. About half of the chronically ill American veterans of the Gulf War have mycoplasmal infections. We also can't forget Chlamydia pneumoniae, the fungus Candida albicans and Giardia and amebic protozoal parasites.
Our own host immune system may trigger inflammation from over-reaction to resistant pathogens. The immune cells produce huge quantities of free radicals when on the attack. When pathogens are not easily eliminated, the immune oxidant production can get out of control, resulting in local exhaustion of antioxidant defenses and another inflammatory focus.
Almost every toxic substance steals electrons and therefore can deplete the body's antioxidants. Thus, the body's own efforts to process some substances can actually make them worse toxins. The P450 detoxification system, located mostly in the liver, combines oxygen with water-insoluble substances such as cholesterol, estrogens, pollutants, pharmaceuticals, even herbal constituents. They are made into free radicals, to be later combined with antioxidants and made water-soluble for clearance with the urine or bile. But things don't always go as planned.
The P450 system wasn't designed to deal with the huge mass of toxins that enter the body. Let's talk about acetaminophen. This legal, over-the-counter drug (Tylenol®) is made highly reactive by the liver P450 enzymes. Then it burns away glutathione, the major liver antioxidant, and begins to kill liver cells. Liver failure can result. Organochlorine pollutants, indoor pesticides, mercury and other heavy metals (and let's not forget alcohol and cigarette smoke derivatives) all deplete glutathione and threaten all the tissues.
I recently did a series of in-depth reviews of degenerative diseases. The major pattern I see with atherosclerosis, coronary heart disease, bowel diseases, liver diseases, Alzheimer's disease, multiple sclerosis, Parkinson's, cataract, arthritis, osteoporosis, macular degeneration, prostate diseases, many cancers—is inflammation. By combating inflammation, antioxidants are our essential natural defense against premature suffering and death.
The body relies on foods to replenish its internal antioxidant stores. From our whole, unprocessed foods come the antioxidant vitamins A, C and E; the antioxidant essential minerals, selenium and zinc and copper and manganese; the semi-essential antioxidants coenzyme Q10 (COQ) and alpha lipoic acid (ALA); lutein, lycopene and other carotenoids; the polyphenolic flavonoids and various substances from traditional herbs. These circulate in our blood and contribute integratively to the blocking of free radicals. But a growing body of research indicates we aren't getting enough from our foods for optimal protection against disease.
The healthy body tries to conserve the nutritional antioxidants through metabolic recycling. But still there is a “burn” on our reserves. Dr. Robert Cathcart, the foremost authority on vitamin C , speaks of a “hundred-gram cold,” an influenza so severe it can burn away 100 grams (not milligrams) of vitamin C in just a day or two. A flu attack can be held to just a few days instead of a few weeks by taking lots of C and other antioxidants.
Integrative medical practitioners report that just about all their patients benefit from supplemental antioxidants. Vitamin E has been known for decades to be lifesaving against heart disease.Most of the health food community thinks of vitamin E as tocopherols. But tocotrienols are legitimate members of the vitamin E family and are excellent antioxidants. They are under clinical investigation for benefit against atherosclerotic blood vessel disease and experimentally for the slowing of cancer cell growth and proliferation.
Stephen Sinatra, M.D., a cardiologist and leader in the practice of integrative medicine, has long been a booster for COQ. I can relate to this because I also see COQ's fantastic promise. As I read about health care costs soaring through the roof, I wonder why COQ is not being fortified in our foods to lower gum disease, to improve heart and blood vessel health, to boost immunity and fight cancer development, even (yes!) to lengthen everyone's productive lifespan.
Coenzyme Q10 is unique as a potent antioxidant and indispensable energy catalyst (only ALA has a similar double role). Many of Dr. Sinatra's patients are very deficient in COQ. People taking statin drugs, beta-blockers or certain of the anti-depressants may have their internal COQ synthesis blocked. For them and probably for many of the sick and elderly, COQ is practically a vitamin. Any insufficiency of COQ can endanger the heart through impairing its energetic capacity.
Dr. Sinatra has linked much of the heart disease he sees in women to COQ deficiency. More than 100 clinical studies document that COQ improves congestive heart failure, angina, high blood pressure. About 15 percent of Dr. Sinatra's patients do not improve satisfactorily on COQ alone; these he gives carnitine and then improvement usually occurs. He also sees in the clinical evidence a potential link between poor COQ status and cancers, especially in women.
Selenium is an essential trace mineral, required through the diet though only in small quantities. Selenium has importance for human health that belies its plain mineral status. It is specific for the active sites of the antioxidant enzyme glutathione peroxidase (GP). GP is a central player in control over free radicals.
In 1996 a major paper appeared in the prestigious (and conservative) New England Journal of Medicine, making an almost unbelievable claim. It described a double-blind, randomized, placebo-controlled trial in which more than 1,300 subjects were followed for up to 10 years. Dietary supplementation with selenium produced a 50 percent reduction in total cancer mortality. The incidence of cancer was reduced by one-third. Lung, colorectal and prostate cancer incidence were markedly reduced. The material used was SelenoExcell™, an organic selenium concentrate that resembles the selenium found in food.
The carotenoids are, like vitamin E, fat-soluble antioxidants. One of them—lycopene—has been linked to exciting early results against prostate cancer. A small but controlled, clinical trial focused on male subjects undergoing surgery for prostate cancer. Half were offered a dietary supplement of LYC-O-MATO®, a standardized natural tomato extract with four times the typical lycopene content. PSA (Prostate Specific Antigen) levels and prostate tumor size were significantly reduced, compared with the control subjects.
More recently, in a placebo-controlled, crossover trial, LYC-O-MATO® also showed good results in lowering high blood pressure. Its natural combination of lycopene with other plant nutrients may offer a unique synergy for the protection of our health against free radical and other toxic damage.
Lutein is the only carotenoid found in high concentrations in the retina, a thin cell layer at the back of the eye which constantly takes a high dose of light radiation. Macular degeneration destroys the retina and afflicts one out of four Americans over age 65. Lutein is being researched for its capacity to protect the retina and the lens of the eye and it also has anticancer potential.
Grape seed extracts are concentrates of flavonoid polymers. When the great scientist Albert Szent-Gyorgyi received the Nobel Prize for discovering vitamin C, he commented that he had expected to get it for discovering the flavonoids. The small polymers (oligomeric procyanidins) and polyphenols in grapes work synergistically with vitamin C to conserve the functions of the blood vessel linings and walls. Some of these flavonoids also have antiviral and possible anticancer actions.
As scientists continue with their dedicated investigations of food constituents, the latest phytonutrient star is rosmarinic acid (RA). This substance is extracted from a naturally high-yielding strain of oregano and also occurs in thyme and rosemary. All three of these plants have been revered for their medicinal properties literally for centuries. RA appears to have anti-inflammatory and anti-allergic properties, while its high antioxidant potency has proved useful for stabilizing vegetable oils against frying. It has been prepared as a powder without solvents or other processing chemicals. Antibacterial, antifungal and antiviral effects are also being investigated.
Antioxidants are, together with phospholipids, nutrients with profound nutraceutical potential. Whether supplementation with these nutrients will extend the maximum lifespan remains to be proven. Certainly the clinical and experimental studies suggest that functional deficiencies of these nutrients result in cell-level dysfunctions with the potential to spark inflammation that progresses to life-shortening degenerative disease.
We need to keep the fires within us at a very low ebb lest they develop into the raging infernos of uncontrolled inflammation. Consumption of a variety of functional foods and supplements enriched with these nutrients will help keep that doctor away.
Phospholipids, Functional Partners of Antioxidants
by Parris M. Kidd, Ph.D.
Within the cells, circulating lipoproteins, digestive fluids and elsewhere in the body, phospholipids co-occur and co-function with antioxidants. The phospholipids (pronounced fos-fo-lip-ids) self-assemble into membranes and other multidimensional structures, together with antioxidants to protect them against oxidative destruction. This partnership between nutrient classes profoundly influences the health of the whole being.
The cell membranes are dynamic molecular assemblies that house life's plethora of biochemical processes. Our 100 trillion cells all rely on membranes to carry out their functions. Cell membrane organization is shown on the left of the illustration. Catalytic proteins are housed within a flexible bilayer (two molecular sheets), the phospholipid matrix. The matrix also houses antioxidants, including tocopherols and tocotrienols of the vitamin E family; lycopene, lutein and other carotenoids and ubiquinone (coenzyme Q10 or COQ). Also present is the antioxidant enzyme glutathione peroxidase, using selenium as its mineral co-factor.
Phospholipids (PL) are the most biochemically-suited building blocks for membranes. The right side of the illustration shows the molecular plan of a common membrane PL such as PS (PhosphatidylSerine)or PC (PhosphatidylCholine).
The fatty acid tails often are highly unsaturated and therefore susceptible to oxyradical or other oxidant attack. The more unsaturated the membrane, the more antioxidant protection is required. The PL head groups each bring special properties to the membrane. In PS the head group has serine, in PC it has choline. The “prophospholipid” GPC (GlyceroPhosphoCholine) has the choline head group but lacks fatty acid tails, and is absent from the membrane proper.
PS is most concentrated in nerve cell membranes. Its head group associates with membrane proteins particularly crucial to nerve cell functions. These include:
- The sodium-potassium AND calcium-magnesium transporters that use up to 70 percent of all the cell's energy;
- Enzymes for signal transduction—protein kinases and adenylyl cyclases;
- Receptors, sensors for chemical transmitters (acetylcholine, adrenaline, noradrenaline, serotonin, others), also for nerve growth factors;
- Proteins of the mitochondrial membranes, central to energetics. Here PS also is a backup for other phospholipids.
These membrane-level functions of PS translate to health for the whole being. Double-blind trials (20 of them) show PS a superior nutrient for memory support, for partial restoration of declining cognitive function, for coping with stress in the healthy young. Preliminary research suggests PS can improve attention, learning and behavior in children.
The energy for life is generated in cell membranes. In the process oxygen radicals (“oxyrads”) are generated which are highly reactive. However good the antioxidant defenses are, some oxyrads escape control and attack membranes. Thus the brain, with its intense energy generation (up to 60 percent of the body's total), must continually renew its cell membranes. Antioxidants such as vitamins C and E, the minerals selenium, zinc and manganese, the energizers COQ and alpha-lipoic acid, the carotenoids lutein and lycopene, standardized polyphenolic flavonoids and other food borne antioxidants, all synergize with PS to help optimize brain functions.
The liver is our workhorse organ; its cells contain a total eight football fields worth of membrane area, to perform 500 different functions. In its efforts to detoxify foreign substances it generates a further oxidative load on top of its usual oxyrad burden. Oxidants from foods, viruses, pollutants and drugs challenge the liver's antioxidant capacity. Though the healthy liver is well endowed with antioxidants, oxidant overload can kill cell membranes. Enter PC (PhosphatidylCholine), the most common phospholipid of membranes.
Dietary supplementation with PC has clinically important, sometimes lifesaving benefits for the liver. In eight double-blind clinical trials, PC protected the human liver against alcoholic inflammation, viral infection and toxic prescription rugs, markedly improving the speed and extent of patient recovery.
The liver also carries a substantial reserve of GPC, which is readily converted into PC to make membrane. It is the most bioavailable source of choline to help the liver cells regenerate and perhaps for similar reasons is highly concentrated in mother's milk.
Taken by mouth, GPC quickly clears the blood-brain barrier to reach the brain. Working through various mechanisms, it sharpens attention and immediate recall in young, healthy subjects. In the middle-aged it benefits information processing and general mental focus. In the elderly it improves declining cognitive functions linked to circulatory damage. GPC's support for nerve cell functions, including a protective role as osmotic buffer, make a convenient biochemical fit with the antioxidant defenses operative in the brain.
Functional partnership between phospholipids and the antioxidants is not limited to membranes. The circulating lipoproteins produced in the liver (HDL, LDL and others) are made mostly from PL building blocks. Dietary PL facilitate normal, pro-homeostatic lipoprotein status, probably through their support of the liver.
The LDL are the main vehicles for delivery of fat-soluble antioxidants—E, COQ, alpha-lipoic, carotenoids, others—to the tissues. In all of 12 double-blind trials, phospholipid mixtures lowered abnormally high total- and LDL- cholesterol without harming the HDL levels. In another double-blind trial, PL significantly improved blood flow to the brain and improved abnormal platelet aggregation. These marked circulatory benefits of the PL clearly complement antioxidants' benefits for the circulating lipoproteins and blood vessel walls.
Phospholipids combine with antioxidants in facilitating digestion. The bile fluid is essential for fat digestion and absorption. Bile has a large content of PL, functioning with the antioxidant taurine as micellizing agents to fully disperse the fat molecules. Fatty acids of the omega-3 or omega-6 class make up many of the phospholipid “tails.” These are held in position by their parent PL molecules while enzymes break away prostaglandins (PG) and other messenger molecules. Membrane antioxidants help regulate the PG formed, to support a favorable balance.
The natural co-functioning of phospholipids with antioxidants in our cells and tissues suggests combination supplements for synergistic benefits. In particular, a new technology (NutriVail™) employs custom phospholipids to make monomolecular dispersions of antioxidants, with the aim of substantially enhanced bio-availability and unique clinical benefit.
Peer-reviewed publications available on request. Dr. Kidd is scientific consultant to Lipoid USA.
Lutein For Eye Health
Recent scientific studies showing a clear association between lutein intake and a decreased risk of age-related macular degeneration (AMD) and cataracts are capturing the attention of both consumers and their eye doctors. The need is growing clearer:
- One out of four people aged 65 or older has early signs of AMD.
- One out of two people aged 65 or older has a cataract or cloudiness in the eye's lens.
- As the largest population group in the United States ages, many people are facing the likelihood of what some simply accept as part of aging, vision loss.
A Food and Nutrition Board report found that lutein is the nutrient most strongly associated with decreased risk of AMD and cataracts.
Lutein and Age-Related Macular Degeneration
Prevent Blindness America estimates that 13 million people in this country have evidence of AMD, a condition that gradually destroys central vision. While the exact cause of this debilitating condition is still unknown, family history and age are known factors.
Lutein is found in the macula's “yellow spot,” a tiny region at the center of the retina. This tiny yellow spot filters blue light for the color vision cells within the retina. The researchers found that lutein is deposited in the retina and macula, increasing its density and protecting the tissue from oxidation by filtering blue light and quenching free radicals.
Experts say that by the time a person exhibits symptoms of AMD the disease has been developing for decades. Baby Boomers are showing concern about their aging eyesight and stocking up on supplement products formulated with lutein to reduce risk of age-related macular degeneration.
Lutein and Cataracts
While cataracts generally occur in people over the age of 65, they are occasionally found in younger people as well. A cataract is a clouding that develops in the normally clear lens of the eye. This process prevents the lens from properly focusing light on the retina at the back of the eye, resulting in a loss of vision.
Lutein's link to cataracts is recent but well documented. Studies published in The American Journal of Clinical Nutrition found that women with the highest intake of lutein and its fellow carotenoid antioxidant, zeaxanthin, had a 22 percent reduced risk for cataracts; men had 19 percent reduced risk.
“Many people have been told that nothing can be done about cataracts—that they are a natural effect of the aging process,” says Robert Abel, Jr. M.D., author of The Eye Care Revolution and member of the Lutein Information Bureau Advisory Board. “But they're now finding out that dietary changes, including consumption of lutein, may have a significant impact on risk reduction.”
At the same time, consumers are taking charge of their eye health and seeking out possible solutions. A recent independent survey of consumers shows lutein awareness at 44 percent across all age groups and at more than 57 percent among consumers aged 65 years or older.
Mounting scientific evidence also has convinced eye doctors of the many benefits of lutein, with 84 percent currently recommending lutein to their patients, according to an independent survey of 300 U.S. ophthalmologists and optometrists.
These eye doctors also support use of lutein for long-term eye health (91 percent), believe consumers should supplement their diet with lutein daily (71 percent) and believe lutein is the nutrient that best supports long-term eye health (58 percent).
What is lutein?
Lutein (LOO-teen) is a nutrient found predominantly in vegetables, particularly in dark green, leafy vegetables such as spinach and kale. Lutein belongs to a class of natural, fat-soluble pigments called carotenoids. It promotes long-term eye health in two ways. First, acting as a light filter, lutein protects the eyes from some of the damaging effects of the sun. Second, as an antioxidant, it protects the eyes from the damaging effects of aging.
Foods considered good sources of lutein and zeaxanthin include:
- Leafy greens like spinach, kale, turnip greens, collard greens, and romaine lettuce
- Garden peas and Brussels sprouts
Lutein is found naturally in the human body. In fact, it is the only carotenoid found in large quantities in the retina and at low levels in the lens of the eye. The human body is unable to manufacture lutein, however, so the body must rely on the consumption of lutein-rich foods or lutein supplements to replenish lutein levels and counteract oxidative damage from light as well as the effects of aging.
A 1994 Harvard University study by Dr. Johanna Seddon pointed first to lutein's important role in maintaining long-term eye health. Since then, more than a dozen scientific studies published by such peer-reviewed medical journals as the Journal of the American Medical Association, Archives of Ophthalmology and the American Journal of Clinical Nutrition have continued to show an association between lutein intake and various long-term eye health benefits.
Editor's Note: Look for a good quality supplement combination of Lutein and Zeaxanthin containing either FloraGLO® brand lutein or Lutemax 2020 and Zeaxanthin. Check our Products We Like section for more information on recommended products
Lyc-O-Mato® Standardized Natural Lycopene Complex
by James Balch, M.D.
The good news is that there is clinical proof you can build a powerful antioxidant defense system against prostate cancer. By incorporating LYC-O-MATO® (standardized natural tomato extract) into your daily nutrition program you can access remarkable fighting power against prostate cancer and a host of other degenerative diseases.
The standardized natural tomato extract contains several phytonutrients found in tomatoes including lycopene, tocopherols, vitamin E, phytofluene, phytoene, phytosterols, beta carotene and more. LYC-O-MATO is extracted from non-GMO tomatoes grown in Israel that contain four times the lycopene content of tomatoes grown elsewhere.
A six-year Harvard Medical School study of healthy males found that consuming tomatoes, tomato sauce or pizza more than twice a week, as opposed to never, was associated with a reduced risk of prostate cancer of 21 to 34 percent, depending on the food.
As exciting as its cancer-prevention potential is the evidence that shows lycopene may help fight existing cancer. A recent paper published in the Cancer Epidemiology, Biomarkers and Prevention by Omer Kucuk, M.D., professor of medicine and oncology, and his colleagues at the Karmanos Cancer Institute in Detroit, Michigan, evaluated the effect encapsulated LYC-O-MATO had on patients with existing prostate cancer. In this study, Dr. Kucuk and colleagues followed 30 men with localized prostate cancer who were scheduled to undergo surgical removal of the prostate. For three weeks prior to surgery the study participants were randomly assigned to receive either 250 milligrams LYC-O-MATO from LycoRed Natural Products, Beer-Sheva, Israel (which contains 15 milligram of lycopene) twice daily or no intervention. Following removal of the prostates, the glands were analyzed to determine whether there were any differences between the two study groups.
The investigators found that the treated group had smaller tumors, which were more likely to be confined to the prostate. Levels of serum PSA were found to decline in the patients who received LYC-O-MATO tomato extract. In addition, the tumors in patients who consumed this natural lycopene showed signs of regression and decreased malignancy.
“This was the first published report from a randomized prospective clinical trial showing the efficacy of a tomato extract supplement against prostate cancer,” said Dr. Kucuk. “Previous reports were largely epidemiological studies showing an association between consumption of tomato products and decreased risk of prostate cancer. Furthermore, our findings suggest that a tomato extract in the form of LYC-O-MATO may not only help prevent prostate cancer but also may be useful in treating prostate cancer.”
Research using standardized LYC-O-MATO natural tomato extract is also good news for mild hypertensive patients reluctant to make lifestyle changes.
Findings published in the The American Journal of Hypertension provide evidence that LYC-O-MATO may help lower blood pressure in hypertensive patients. The study, presented at the Sixteenth Annual Scientific Meeting of the American Society of Hypertension on May 18, 2001, may provide a new alternative for about 50 million Americans who have hypertension.
Americans interested in lowering their risk of high blood pressure are frequently encouraged to exercise and follow a low-fat diet rich in fruits and vegetables. Typically, however, many are reluctant to make changes in their lifestyles. In fact, according to NOAH, an online health resource maintained by City University of New York, only 68 percent are aware of their high blood pressure condition and only 27 percent have it under control. High blood pressure contributes to 75 percent of all strokes and heart attacks.
Now there is a natural alternative to controlling hypertension that may prevent Americans from making difficult lifestyle changes and/or taking drugs with harmful side effects.
In a single-blind, placebo-controlled crossover trial, Esther Paran, M.D., the study's principal investigator, evaluated the effect of LYC-O-MATO® on grade 1 hypertensive patients. In this study, 30 grade 1 hypertensive patients between the ages of 45–60 were administered a daily dose of identical placebos for the first four weeks of the study, followed by a 250 mg daily dose of LYC-O-MATO® for the final eight weeks of the study.
Preliminary results of this study indicate a significant reduction in systolic blood pressure in treated patients. “We are optimistic about LYC-O-MATO'S potential in managing hypertension,” Dr. Paran said. “The results of this study demonstrate the ability of LYC-O-MATO® to reduce systolic blood-pressure, warranting additional studies in the future.”
Other recent studies suggest that LYC-OMATO ® also provides a considerable level of defense against degenerative diseases including heart disease. Considering the results of these studies, combined with its positive effects on blood pressure, the importance of maintaining a normal level of natural phytonutrients like lycopene, phytoene, phytofluene and beta carotene in the human body is evident. It is recommended that individuals consume at least 80–250 mg of LYC-O-MATO® per day, which contains 15 mg of lycopene as well as other phytonutrients, to maintain good health.
www.lycomato.com, or visit the American Society of Hypertension Web site at www.ash-us.org
Grape Seed Extract and the French Paradox
What is the French paradox?
Several years ago, epidemiologists studying heart disease in Europe noticed something strange—high fat leads to heart disease, right? Not in France. The French eat a large amount of cream, rich sauces, delicious desserts and a wide variety of tasty cheeses. Yet heart disease is lower in France than the rest of Europe. This phenomenon is called the French paradox. Check this out—the French imbibe more wine than the rest of Europe.
The goodness of wine—flavonoids
What's in the wine? Water, alcohol and several other compounds (such as sulfur dioxide, carbon dioxide, tartaric acid) and more importantly flavonoids. Flavonoids are a large group of phenolic compounds that occur in fruits, cereals, legumes, vegetables, nuts, seeds, herbs, spices, stems and flowers and also in beverages such as tea, cocoa, beer and wine. Flavonoids have several properties that could prevent heart diseases. They are antioxidants that help with the oxidation of low-density lipoproteins (LDL). They also have anti-inflammatory properties and a beneficial effect on blood vessels as well.
Grape seed—a vital source of flavonoids Grape seeds contain 5–8 weight percent of flavonoids. Commercially available grape seed extracts such as MegaNatural™ Gold (Polyphenolics, Madera, California) are a rich source of flavonoids. Benefits of flavonoids For several years scientists at the University of California-Davis have studied the effect of flavonoids from grape seeds on blood vessels and how it can reduce cardiovascular risk factors. Loss of endothelium-dependent relaxation (EDR) due to atherosclerosis is the primary cause for the formation of plaque in coronary arteries that leads to heart disease. EDR is caused by the release of nitric oxide (NO) from endothelial cells of the blood vessel. Experimental evidence led to the speculation that the release of NO could be mediated by a series of events that are initiated by a receptor, which is specific to flavonoids. EDR can be readily demonstrated by control experiments using established procedures. The effect of flavonoids on EDR was studied in detail over the past several years. Previous studies regarding the effect of flavonoids on EDR yielded conflicting results, possibly due to the variations in he quality of the extracts examined. However, recent studies using the commercially available grape seed extract MegaNatural Gold provided conclusive evidence that flavonoids have a protective effect against the development of endothelial dysfunction.
In the experiments, a group of rabbits fed only with cholesterol showed loss of EDR. But, a group of rabbits fed with both grape seed extract, MegaNatural Gold and cholesterol showed no loss of EDR, proving the protective effect of the grape seed extract, MegaNatural Gold.
Antioxidant activity of grape seed extracts Another study at the University of Scranton has demonstrated the superior antioxidant activity of grape seed extracts (GSEs) overwine, grape juice, vitamin C and vitamin E. Commercial products like MegaNatural Gold were used for both the in vitro and in vivo studies.
In one such study, a significant increase in the blood plasma antioxidant activity was observed within one or two hours after the consumption of grape seed extract. Nine human volunteers were given a 600 mg dosage of GSE and by using the RANDOX bio-assay study an increase up to 12 percent of blood plasma antioxidant activity was observed. This dosage could be correlated to drinking 300 ml of red wine or consuming 1250 mg of vitamin C.
In order to determine the GSE dosage that is required to have a higher bio-availability of polyphenols in blood plasma for improved antioxidant activity, nine subjects were given varied dosages of the flavonoid, epicatechin. Epicatechin is one of the flavonoids present in all grape seed extracts. The in vivo antioxidant study has shown that a dosage of 300 mg was more effective than 200 mg. In fact at 300 mg the antioxidant capacity in the blood was still increasing after four hours, indicating that at this dose the antioxidant effect will remain in the blood for six to eight hours.
A long-term study involving a dosage of 2 x 300 mg⁄day of GSE with 17 human volunteers was also conducted to understand the beneficial effect of GSE in reducing high cholesterol. Patients with high cholesterol experienced a decline in total cholesterol up to 12 percent and a corresponding decrease up to 16 percent in LDL, the so-called “bad cholesterol” as well.
These studies have once again confirmed the long-term effect of GSE s in controlling the level of cholesterol and triglycerides and reducing the risk of heart disease.
Implications for heart disease Endothelial dysfunction (loss of EDR) exists in hypertensives, diabetics, smokers, postmenopausal women and individuals with hyperlipidemia. All of these conditions are potential cardiovascular risk factors. Experimental evidence leads to the belief that polymeric flavonoids as a part of the diet may have a protective effect against the development of endothelial dysfunction. These findings, along with the established anti-inflammatory and antioxidant effects of flavonoids, could be a possible explanation for the French paradox.
A substitute for aspirin for heart health?
Many individuals take an aspirin a day to prevent their blood from becoming too “sticky.” Technically they are trying to prevent an increase in platelet aggregation. Blood platelets are like tiny band-aids in that they help to seal wounds by causing the blood to clot. Unfortunately, if the platelets clump (aggregate) too readily, they can cause a great deal of damage to the arteries. They can further the development of arterial plaques and they can reduce the flow of blood through the capillaries. Diabetics and smokers are two groups which commonly suffer from poor circulation and excessive platelet aggregation. Not surprisingly, both groups suffer from elevated rates of damage to the arteries.
Aspirin may provide some potential benefits for the heart, but it also has a number of side effects. The best known of these are damage to the stomach and the small intestine, but there are other dangers such as excessive bleeding (an increase in bleeding time—including inside the eye) and a reduced rate of repair to the tendons and the joints.
Do we really need these side effects? Of course not. Grape seed extract provides extended protection against platelet aggregation without causing any unwanted increase in bleeding time. A number of tests have confirmed this protection including human trials conducted by Serge Renaud of the French National Institute of Health and Medical Research. Dr. Renaud demonstrated that grape seed extract can protect against the rebound in platelet aggregation which follows the ingestion of alcohol. Moreover, the compounds found in grape seed extract have a special affinity for the surfaces of the vascular system, the “pipes” as it were, of the body. This special affinity appears to improve the elasticity and the permeability of the capillaries, veins and arteries—the entire vascular system. Grape seed extract protects the ground substance (the proteoglycan matrix) of the blood vessels directly while at the same time it reduces the unwanted adhesion of platelets and other blood components. The suggested intake for these benefits is 200 to 300 milligrams (mg) per day.
The Health Advantage of Food-form Selenium
by Bill Sardi
“The finding that selenium, an essential nutrient posing negligible risk at the 200 mcg intakes studies, can substantially cut the risk of death from cancer is really a revolutionary finding. I cannot think of any other agent, nutritional or pharmaceutical, that is proven to cut the deaths from cancer by half in any human population anywhere in the world. “These remarkable clinical outcomes with selenium for cancer prevention are not a deviation from other research with selenium conducted with animals, with selenium-antioxidant enzymes, with cells in culture. Yet the potential they represent for cutting the emotional, spiritual and financial costs that cancer imposes on human society is almost beyond belief. Just shut your eyes for a moment, take a deep breath and think of all the people you have known who suffered and died from cancer.”
SCIENTISTS FIRST CALLED SELENIUM TOXIC. THEN FOLLOWING ITS RECOGNITION FOR ANIMAL HEALTH, RESEARCHERS IDENTIFIED IT AS AN ESSENTIAL ELEMENT FOR HUMAN GROWTH.
Now investigators wonder where the health benefits of selenium stop. The first selenium function in animals wasn't discovered until 1973. Dr. John Rotruck and his colleagues at the University of Wisconsin demonstrated that selenium was incorporated into molecules of an enzyme called glutathione peroxidase (GPX). This vital enzyme protects red blood cells, cell membranes and sub-cellular components against undesirable reactions with soluble peroxides. The discovery of GPX opened the door to our understanding of how selenium is protective against cancer, heart disease, arthritis and accelerated aging.
This much misunderstood trace mineral may not gain the status of a drug simply because its primary role is disease prevention. Wherever soil is rich in selenium, certain diseases of livestock are virtually non-existent.
But how could selenium, provided in dosages less than the weight of a paper clip, protect a 150-pound human from disease?
Selenium and Cancer
In what was called the most startling cancer prevention study ever published, University of Arizona and Cornell University researchers recently discovered that selenium food supplements significantly reduce the incidence of nearly all forms of cancer. In 1996 researchers Larry Clark, Gerald Combs and Bruce Turnbull of Cornell University reported on the 10-year use of a 200 microgram supplement of protein-bound selenium among 1312 patients with a history of basal cell or squamous cell skin cancer. While selenium had no effect upon skin cancer, it had a startling effect upon other types of tumors.
A Harvard researcher was quoted as saying: “If the effect of selenium is this large, it would be more important than anything else we know about in cancer prevention.” The results of the multi-center study were so surprising, many health researchers still want more proof.
Larry Clark, the senior researcher in this study, remarked that the type of selenium used in this study is not commonly found in all vitamin supplements. It's a special type of selenium that is grown organically in yeast. “Most of the selenium on the market is inorganic sodium selenite or sometimes they throw sodium selenite into yeast, but they are not bound together as the yeast grows, yet it is still called high-selenium yeast.”
Which type of selenium supplement?
In plant foods, selenium is bound to an array of amino acids (methionine, cysteine, others) and is thus a more stable form. In 1984, a MIT study determined that organically-bound forms of selenium are able to increase the body selenite exchangeable pool size about 70 percent more effectively than inorganic selenite or selenate. The superiority of protein-bound selenium is demonstrated in recent study where selenium-enriched broccoli was shown to inhibit colon tumors in rodents. Researchers observed that selenium-enriched broccoli is more effective than inorganic forms of selenium against colon tumor formation.
Another example of the superiority of protein-bound selenium over inorganic selenium has become apparent in studies of eye disease. One report suggests that “dietary supplementation with selenium should be explored as a means of preventing macular degeneration.” However, researchers have found that blood levels of selenium were lower among patients with macular degeneration even though seven of 10 patients studied took selenium supplements, mostly consisting of 80 micrograms of inorganic selenium (selenate). Lack of consumption of selenium does not appear to be the problem in these cases. Researchers surmise that the form of selenium is of importance. Some studies report that even 200 microgram doses of inorganic selenium fails to increase blood plasma levels of selenium in the eye, while amino acid-bound selenium increases plasma and whole blood levels.
Consumers should look for organically-bound selenium in supplements rather than the inorganic forms (selenite, selenate). The question is how to duplicate the same selenoproteins provided in plant foods in a food supplement?
Slow-growing Saccharomyces cerevisiae, baker's yeast, is employed to bind amino acids naturally with selenium. Some selenium food supplements only mix inorganic selenium with yeast but this is a shortcut that fails to do what nature does—slowly incorporate selenium into an array of about 20 amino acids. Yet the label on these food supplements may still read “selenium yeast.”
Numerous food supplements provide selenium bound only to one amino acid, selenomethionine. But the food supplement that dramatically reduced the cancer risk in 1996 employed a form of selenium bound to a full array of amino acids, like in foods. Only one brand of food supplement provides this complete food-form selenium, called SelenoExcell.
Due to years of misinformation the word “yeast” draws the attention of some consumers who believe they must avoid yeast products. Beneficial nutritional baker's yeast does not contribute to yeast infections such as Candida albicans. Selenium yeast is carefully pasteurized and dried after it is grown. This kills the yeast and it can no longer grow or multiply. Brewer's yeast has been a staple of the health food industry since its inception and is no cause for concern.
Only one company is going through all the trouble to manufacture a consistently reliable form of selenium organically bound to a full array of amino acids as found in foods. It goes by the trade name SelenoExcell.™. All forms of selenium have health benefits. But we have to go with the science. Until we know more, look for that branded ingredient.
Bill Sardi is president of Knowledge of Health, San Dimas, California.
by Rina Reznik, Ph.D.
To protect ourselves we invest in lifestyle changes, exercise, a healthy diet and supplementation. Antioxidants are only one element in the big picture, so products with multiple uses are particularly useful. After all, there's a limit to the number of supplements we can swallow in a day, let alone afford, so we need to supplement wisely. For example, consuming un-denatured whey protein raises intracellular glutathione levels and takes advantage of its three protective functions: T-cell synthesis, anti-oxidation and detoxification. Spirulina is an effective dietary antioxidant with dozens of well-known health benefits. Rosmarinic acid is another product that offers multiple advantages.
Rosemary and its cousins, oregano and thyme, have been known for their medicinal properties for centuries and rosemary oil has long been used in cooking, aromatherapy and in hair and skin tonics. It has been described traditionally as good for the skin, scalp, digestion and treatment of colds and is used as an antiseptic, stimulant and antispasmodic. Today medical scientists are particularly interested in rosmarinic acid for its anti-inflammatory, antiallergic and antioxidant properties.
Rosmarinic acid's multiple value also lies in its boxer's one-two approach: first, as a purely natural food additive it prevents or neutralizes the harmful oxidation that takes place while food is on the shelf, enhancing its quality and helping to prevent an additional tax on the body's over-burdened defense system. Then once the food is eaten, the same additive turns out to be a powerful dietary antioxidant. Of course it can also be used for direct supplementation. An added bonus is that rosmarinic acid does not interfere with intracellular oxidant-antioxidant balance and enables the immune system's phagocytes to use their free-radical weapons effectively against incoming disease organisms.
RA's antioxidant power
The most common free radicals attacking living tissue are reactive oxygen species (ROS)—or oxyradicals. They include the peroxyl, nitric oxide and superoxide-anion radicals plus singlet oxygen, peroxynitrite and hydrogen peroxide. Worst of all is the dangerous hydroxyl radical, formed by the combination of the weaker superoxide radical with hydrogen peroxide. Rosmarinic acid neutralizes the superoxide-anion and thus makes a major contribution to curbing oxidative damage in the body.
Rosmarinic acid also takes the heat of the more well-known antioxidants by getting into the fray and dealing with free radicals first, leaving vitamins C, E and others intact for later use. This extract is also one of the few antioxidants able to cross the blood-brain barrier and combat the superoxide radical in the brain, where researchers hope it may help prevent or combat such degenerative conditions as Alzheimer's disease.
Researchers at the Israeli biotechnology company, RAD Natural Technologies, discovered that certain natural species of the plant Origanum vulgare contained particularly high concentrations of rosmarinic acid. Without genetic modification the plant yields a highly purified extract that is effective in very low concentrations. With neither solvents nor processing chemicals, RAD Natural Technologies is able to preserve the integrity of the plant extract and produce a water-soluble powder that can alternatively be emulsified and thus dissolved in fats and oils. It is ideal for industrial applications. If you've always thought of antioxidants as pills and dietary supplements, think again.
The company's rosmarinic acid product is called Origanox and it is sold for food processing, cosmetic and dietary purposes. Its antioxidant properties preserve natural pigments, odors and flavors and also protect vitamins and other active ingredients from the degenerative effects of oxidation. It also possesses antibacterial, antifungal, antiviral and anti-inflammatory properties and is easily absorbed into the skin, where it potentially supports to neutralize the harmful effect of ultraviolet radiation.
Rosmarinic acid maintains its electron-absorbing properties at sustained high temperatures. That means that when it is added to edible oils, the number of free radicals released by frying is diminished. It is stable for long periods and at temperatures as high as 180 C⁄356 F so it can be baked into foods without impairing its antioxidant properties.
Free radicals come at us from every conceivable direction and we need a good variety of antioxidants to protect ourselves. Some, like glutathione, are produced by the body, and are dependent upon a supply of raw materials from dietary sources. Others, like vitamins C and E, are built into the foods we eat or supplement in our diets. We may not be used to thinking of food preservatives as health aids but rosmarinic acid is a valuable aid that supports to preempt free radicals before they form in stored food and prevents the most harmful effects resulting from cooking with all sorts of oils. It also functions as a powerful antioxidant with the rare ability to cross the blood-brain barrier.
The essential oil of Origanum vulgare is a powerful, anti-microbial agent and natural, antiseptic product. It has many, very promising applications in certain feed and food products besides being a flavor enhancer and therapeutic component in health food supplements. This potent and adaptable product promises to become a valuable addition to our preventive medicine arsenal.
Tocotrienols—Their Role In Health
by Andreas M. Papas, Ph.D.
TOCOTRIENOLS ARE MEMBERS OF THE VITAMIN E FAMILY.
Mention vitamin E and most people, even scientists, think alphatocopherol. It is only recently that scientists and now the consumers have been reminded that vitamin E is a family of compounds.
Tocotrienols are members of the vitamin E family. Unlike some vitamins which consist of a single compound, vitamin E consists of eight different compounds, four tocopherols and four tocotrienols (designated as alpha, beta, gamma and delta). Our food contains all eight compounds. Most vitamin E supplements, however, contain only alphatocopherol because it was thought that only this one was important. Emerging research proved this understanding wrong. In order to get the full spectrum of the many benefits of vitamin E we must use products that contain the complete family of tocopherols plus tocotrienols.
Tocotrienols are most abundant in cereal grains and the fruit of palm and are extracted commercially from palm oil and rice bran oil.
Tocopherols and Tocotrienols: Similarities and Differences
Each tocotrienol has similarities to the corresponding tocopherols. For this reason tocotrienols, like tocopherols, are excellent antioxidants. Tocotrienols however, have three unsaturated sites on the tail of the molecule. Scientists are discovering important and unique benefits of tocotrienols.
Underscoring the importance of taking the whole vitamin E family is the evidence that not only tocotrienols but even the other tocopherols have unique functions different from those of alpha-tocopherol. For example:
- Gamma-tocopherol, not alpha, is the effective form for fighting nitrogen radicals which contribute to the development of arthritis, multiple sclerosis (MS) and diseases of the brain such as Alzheimer's.
- Gamma-tocopherol and its major metabolite inhibit cyclooxygenase activity. This effect is very important because cyclooxygenase causes inflammation, which contributes to the progression of chronic diseases including heart disease and cancer.
- High blood levels of gammatocopherol in men are associated with lower risk of prostate cancer.
The Science Behind the Unique Functions of Tocotrienols
Research produced evidence of the biochemical basis of the important and unique effects of tocotrienols. Tocotrienols and in particular gamma-tocotrienol appear to act on a specific enzyme called 3-hydroxy-3-methylglutarylcoenzyme A reductase (HMG-COA) involved in cholesterol production in the liver. Tocotrienols suppress the production of this enzyme, which may result in less cholesterol being manufactured.
Tocotrienols slow down the growth of some types of human cancer cells, and particularly breast cancer cells, while alpha, beta and gamma tocopherols are ineffective. Gamma-tocotrienol suppresses the growth of rat melanoma and human leukemia cells, human breast adenocarcinoma and human leukemic cells.
Benefits for Cardiovascular Health—Clinical Evidence
The strongest evidence yet for tocotrienols comes from a clinical study in which 50 patients had stenosis of the carotid artery. These patients, ranging in age from 49 to 83 years, were divided in two groups. One group received approximately 650 milligrams of tocotrienols plus tocopherols. The other group received a placebo. All patients were examined with ultrasonography which measures the narrowing of the carotid artery.
- Placebo group: Fifteen patients showed worsening of the stenosis, eight remained stable and two showed some improvement.
- Tocotrienol (plus tocopherol) group: Three patients showed minor worsening and 12 remained stable. What is remarkable is that 10 patients showed regression of stenosis—their condition improved.
The tocotrienol group had also significant reduction in TBARS, a test that measures oxidation. A tocotrienol-rich extract from rice bran oil reduced triglycerides and LDL in these patients. We are studying further these effects of tocotrienol-rich products from rice bran oil.
Topical Use of Tocotrienols
Tocotrienols, like tocopherols, protect the skin against damage from ultraviolet radiation, pollution, cigarette smoke and other stress factors. Topically applied tocotrienols and tocopherols penetrate the entire skin to the subcutaneous fat layer within 30 minutes and significantly increase the concentration of these antioxidants in the deeper subcutaneous layers.
Safe and Effective Use Levels
Tocotrienols and vitamin E in general have an excellent safety record.
How much tocotrienols to take? Please remember that tocotrienols are available commercially as mixtures with tocopherols. If you are at high risk for heart disease, you may consider levels up to 300 mg per day of tocotrienols. For the great majority of consumers who want to get the benefit of the complete vitamin E family, much lower levels may still provide benefits.
It is extremely important to take products that contain natural tocopherols plus tocotrienols. While our individual needs differ, the following general guidelines might help choose the right level for you.
- The adequate level—the 100/100 system: Take 100 IU plus 100 mg of mixed tocopherols and tocotrienols. For healthy young adults with no family history of chronic disease.
- The medium level—the 200/200 system: Take 200 IU plus 200 mg of mixed tocopherols and tocotrienols. For young adults with some risk factors and healthy people without risk factors up to 50 years old.
- The high, yet very safe dose—the 400/400 system: Take 400 IU plus 400 mg of mixed tocopherols and tocotrienols. This is the level for people who, because of their family history for chronic disease, age, level of stress, diet and other factors, want to take a higher level.
Andreas M. Papas, Ph.D., is the author of The Vitamin E Factor (paperback) and editor of the scientific book Antioxidant Status, Diet, Nutrition and Health, Dr. Papas is senior technical associate at Eastman Chemical Company and adjunct professor, at the College of Medicine of East Tennessee State University and senior scientific advisor, Cancer Prevention Institute, Harvard School of Epidemiology. —www.vitaminefactor.com
Ten Additional Important Antioxidants
Coenzyme Q10 is an antioxidant compound similar to vitamin K and is naturally manufactured in the liver as well as every cell in the body. But even though COQ10 is produced in the body, many people have deficiencies, especially those suffering from cardiovascular disease and heart failure.
Every cell must have a way of obtaining energy. In cardiac cells, as well as throughout the body, oxygen-based production occurs within the cellular power plants called mitochondria. Here COQ10 provides essential energy in its most basic form—adenosine triphosphate (ATP)—the energy of life. Without adequate COQ10 as a cofactor, ATP synthesis slows down, eventually leaving the cell in a vulnerable state.
Dietary sources of COQ10 come mainly from beef heart, pork, chicken liver and fish (especially salmon, mackerel and sardines). Vegetarians typically will not get enough COQ10 unless they eat large quantities of peanuts and/or broccoli. The average person only gets five to 10 mg of COQ10 each day from diet alone. Most people would benefit from far more COQ10 than can be gleaned from the daily diet.
Although COQ10 can be synthesized by the body, many individuals are deficient in this vitamin. Illness depletes the body's stores even further. Taking cholesterol-lowering drugs such as HMG-COA reductase inhibitors can literally “kill” COQ10 synthesis. Other drugs, such as beta blockers and some of the older antidepressants, also interfere with COQ10-dependent enzymes, lowering its concentration in the body.
Any women taking a statin drug, especially those at high risk for breast cancer, should take at least 100 mg of COQ10 a day.
Vitamin C (ascorbic acid) is a very powerful nutrient and the premier water-soluble antioxidant. It participates in over 300 biochemical reactions in the body and is important in maintaining homeostasis as well as building tissue.
Death is inevitable if vitamin C is not provided. It is truly essential to human life. New research into the actions of vitamin C has sparked a greater understanding of the remarkable health-promoting properties of this essential nutrient. The new evidence validates that vitamin C supports cardiovascular and respiratory function, cognition, bone development and mineralization, vision and may even lower the risk of stress-related diseases and certain types of cancer.
- Cardiovascular Health. High dietary vitamin C intake has been shown to significantly reduce the risk of death from heart attacks and strokes in numerous population studies. Also, researchers have found that vitamin C offsets spasms of the coronary arteries.
- Immunity Booster. A recent study reported an 85 percent lower incidence in cold and flu symptoms with high vitamin C doses.
- Collagen Maintenance. Vitamin C is important for the formation and maintenance of collagen, the intercellular cement that binds tissues together. Collagen provides tensile strength to bones, cartilage, teeth, tendons and ligaments. There is a positive association between vitamin C and bone mineral density (BMD) in postmenopausal women.
- Cancer. Vitamin C functions as an antioxidant to protect cellular structures, including genetic mechanisms, an enhancer of the immune system and to protect against cancer-causing environmental irritants and pollutants. Many of the benefits of vitamin C supplementation stem from its antioxidant properties. The antioxidant properties of vitamin C become more important as aging occurs, especially if there is stress or disease.
Astaxanthin is a member of an elite class of carotenoids known as xanthophylls.
Astaxanthin is believed to be the most active of these carotenoids. Researchers have discovered that the most abundant and concentrated form of astaxanthin is found in the natural, renewable material extracted from microalgae.
Because of its unique molecular structure, astaxanthin is unlike any other antioxidant in that it can perform a wide variety of tasks including:
- increasing HDL (good cholesterol)
- increasing strength and endurance
- stimulating the immune system
- protecting and enhancing eye health.
Astaxanthin has been shown to perform effectively the three key tasks of an antioxidant: quenching, scavenging and trapping free radicals. Astaxanthin is more powerful than many other carotenoids because:
- its low molecular weight allows it to actually cross the blood-brain barrier, making it available to the eye, brain and central nervous system
- it is more resistant to damage, allowing it to scavenge longer and trap more types of free radicals
- it acts like a bridge, transporting free radicals along its long chain to water-soluble antioxidants like vitamin C inside and outside of the cell.
Acetyl-L-carnitine is a special form of carnitine that has the particular ability to optimize brain function. Acetyl-L-carnitine is able to cross into the brain more effectively than regular carnitine. It therefore enhances brain cell function much better than regular carnitine. As we age, acetyl-L-carnitine levels in our brains go down and for optimal brain function, supplements of acetyl-L-carnitine become mandatory.
Acetyl-L-carnitine acts in many ways to prevent the deterioration of brain cells that normally happens with age. It does this in many ways. It acts as a powerful antioxidant, provides the brain with healing energy and increases levels of a very important messenger molecule called acetylcholine. It is acetylcholine which becomes deficient in the brains of Alzheimer's patients and that is why these patients have such poor memory function. By increasing levels of acetylcholine, acetyl-L-carnitine helps the memory work better and may help prevent Alzheimer's disease as well.
Green tea is the antivirus, anticancer, super antioxidant. It is the most popular of Asian drinks and has been known for centuries to have a long list of health benefits. Interestingly, after water it is the most widely consumed beverage on the earth.
Dr. Earl Mindell states, “The antioxidants specific to green tea are polyphenols, bioflavonoids that act as super antioxidants by neutralizing harmful fats and oils, lowering cholesterol and blood pressure, blocking cancer-triggering mechanisms, inhibiting bacteria and viruses, improving digestion and protecting against ulcers and strokes. The specific type of polyphenol found in green tea is called a “catechin.”
Other ingredients in green tea include the green chlorophyll molecules but also important are the proanthocyanadins similar to those found in grape seed extract, pine bark, bilberry and gingko. The specific tea is a variety called Camellia sinensis. Camellia sinensis in the West is known as black tea, such as Earl Grey tea, orange pekoe tea or English breakfast tea.
The antioxidant properties of green tea are responsible for its most important benefits. The Chinese always claimed that tea slows aging but it was not until we understood the role of oxidation in aging and the antioxidant function of flavonoids that we knew how this mechanism might work. Researchers at University of California- Berkeley found that green tea extract was the best at scavenging the deadly hydroxyl radicals. Three diseases that we focus on regarding green tea are heart disease, AIDS and cancer.
It is well known now through modern research that green foods are rich in vitamins, minerals and enzymes. They help protect against cancer, heart disease, digestive problems and many other modern disorders. Green vegetables are excellent sources of complex carbohydrates, dietary fiber, beta carotene and chlorophyll. Possibly most important of all, they have potent antioxidant activity. Besides, they are low in fat and high in nutrients, an excellent combination.
The importance of green foods in the diet is now being validated scientifically worldwide. It is amazing how long it takes us to discover that foods were made correctly in the first place. They contain exactly what we need in their natural state. We have to find a way to take advantage of the whole foods naturally made and most of us are not doing that presently with our diets. In fact, it would be difficult for anyone to eat green plants to equal the amount of nutrition in concentrated green food supplements. So until you are ready to sidle up to a fivepound salad of spinach, watercress, alfalfa and kelp, the concentrated supplements mentioned here are probably your best source for the vital nutrients you need from green foods.
Alpha lipoic acid is a vitamin-like antioxidant that is produced naturally in the body and found in certain foods such as potatoes and red meat.
It is the only fat and water soluble free radical antioxidant, therefore, it is easily absorbed and transported across cell membranes, protecting us against free radicals both inside and outside our cells.
Alpha lipoic acid has been used for years throughout Europe to treat and prevent complications associated with diabetes, including neuropathy, macular degeneration and cataracts. Studies show that diabetics lower their insulin requirements; this also helps reduce complications.
An abundance of promising research has also shown the ability of alpha lipoic acid to inhibit replication of HIV and other viruses, to protect LDL cholesterol from oxidation which is associated with cardiovascular disease, to protect the liver from damage from alcohol or other toxins and also to prevent damage from radiation.
We do not obtain enough alpha lipoic acid through the diet to obtain this protection, so supplementation is required—100 to 200 mg daily. Therapeutic doses are higher.
Essential for many cellular functions, glutathione is a tripeptide of connected molecules composed of three nonessential amino acids: cysteine, glutamic acid and glycine.
Without glutathione people suffer from an inability to detoxify metabolic wastes and in eliminating toxic substances like heavy metals and other environmental poisons. This may lead to heart disease, joint disorders, cancer and problems with the endocrine, immune and nervous systems.
Even healthy people under stress can become subject to a disrupted balance. They could be sick or battling an inflammation or infection, or healing from an injury, while more free radicals are created and must be eliminated. Glutathione will do the job. It will also seek out the free radicals formed when people are exposed to cigarette smoke, alcohol, mercury, air pollution, food additives, pesticides and ultraviolet light.
Needed cofactors that properly assist glutathione function are the following: alpha lipoic acid, riboflavin (vitamin B2) and the minerals selenium and zinc, of which selenium is a vital component.
Extracted from the bark of Pinus maritima, the coastal pine tree found in abundance in southern France, pycnogenol is made up of a combination of flavoids that occur naturally in small amounts in some fruits and vegetables. However, antioxidant-rich fruits, vegetables and nuts lose their potency when they are harvested, processed, frozen and cooked. A study in the British scientific journal, The Lancet, showed that risk of heart disease was 50 percent lower in populations that consumed high amounts of flavonoids (at least 30 mg a day) than groups that took in low amounts of these antioxidants.
Decades of laboratory research and clinical studies conducted by Dr. Jack Masquelier show that pycnogenol contains approximately 40 natural ingredients including proanthocyanadins, organic acids and related bioavailable components such as glucosides and glucose esters. It is a potent antioxidant that protects against free radicals, has been shown to be many times more powerful than vitamin C or vitamin E and has the added benefit of working synergistically with many nutrients that support health.
Millions of people in Europe and the United States, athletes in particular, rely on pycnogenol to maintain skin health and overall health during the aging process. It is one of the best tried-and-tested products in its category, non-toxic and non-carcinogenic.
Garlic is the most studied herb in history. It has more benefits than any other single food. Tradition has told us that garlic has beneficial effects on health and longevity. Science is beginning to validate many of these claims including garlic's ability to prevent heart disease, fungal overgrowth and infectious diseases, the ability to remove toxic metals from the body and its powerful antioxidant and anticancer effects.
A Summary of Garlic's Many Benefits Includes:
- having been shown to have powerful immune-boosting properties and may be valuable in fighting off viral infections such as the common cold.
- having been shown to help lower blood pressure in those with hypertension.
- working as a natural antibiotic and reducing the number of harmful bacteria in the body.
- reducing blood cholesterol and triglyceride levels and has been shown to limit the deposition of plaque on artery walls.
- having been shown to help the body eliminate parasites.
- reducing the amount of the yeast, Candida albicans, in the human GI tract and has been shown to be beneficial in fighting systemic yeast infections.
- having been shown to lower blood sugar and be of significant benefit to diabetics.
- having been shown in population and laboratory studies to help prevent a wide variety of cancers.
- containing selenium, a cancerpreventing, immune-boosting and antiinflammatory nutrient.
Editor's Note: We highly recommend the most studied garlic supplement on the market. Kyolic AGED Garlic is Organically grown, and aged up to 20 months to enhance the nutritional value of the garlic, remove its pungent odor and make it gentle on the stomach. Kyolic is heavily researched with over 750 scientific studies.
BOOKS FOR FURTHER READING ON ANTIOXIDANTS:
Which Medications Are Robbing Your Body of Essential Nutrients—and Natural Ways to Restore Them
by Suzy Cohen, RPh
Rodale Books; 1 edition (February 15, 2011)
The Garlic Cure
by James F. Scheer, Lynn Allison and Charlie Fox
Alpha Omega Press, Fargo, ND (2002)
The Garlic Cookbook: For the Best and Most Unique Garlic Recipes You Will Ever Try!
by Martha Stephenson
CreateSpace Independent Publishing Platform (April 19, 2017)
Healthy Healing—Avoid side effects, drug interactions and high medical costs with America's Original Guide to Natural Healing (14th Edition)
by Linda Page, N.D., Ph.D.
Healthy Healing Publications; 14th edition (November 15, 2011)
Prescription for Nutritional Healing
Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements
by Phyllis A. Balch, CNC
Avery; 5 Rev Upd edition (October 5, 2010)
The Longevity Kitchen—Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods
by Rebecca Katz and Mat Edelson
M. Evans and Company, Inc., New York, NY (1998)
The Power of Gut Microbes to Heal and Protect Your Brain–for Life
by David Perlmutter, MD
Little, Brown and Company; 1 edition (April 28, 2015)
The Grain Brain Whole Life Plan:
Boost Brain Performance, Lose Weight, and Achieve Optimal Health
by David Perlmutter, MD, Kristin Loberg
Little, Brown and Company (November 15, 2016)
"The Grain Brain Whole Life Plan provides a step-by-step, proven approach that will help you reclaim and sustain health, vitality, and happiness for a lifetime." Melissa Hartwig, author of Food Freedom Forever and coauthor of The Whole30
"Dr. Perlmutter, an acclaimed neurologist, has for years been a pioneer of the gut-brain connection. In The Grain Brain Whole Life Plan, he combines his clinical expertise, insights into the latest scientific developments, and immense compassion into a powerful prescription for brain health." David S. Ludwig, MD, PhD, professor, Harvard Medical School, and author of Always Hungry?
"Dr. Perlmutter's groundbreaking work has changed the way we think about inflammation—its causes and the damage it can do. I've gotten tremendous benefit from his books and The Grain Brain Whole Life Plan gives us simple and direct ways to prevent and treat diseases in easy and delicious ways." Bonnie Raitt
"Dr. David Perlmutter is one of the first people to not only suggest that modern degenerative diseases are likely caused by poor diet and alterations in gut health, but he has produced clinical research indicating these conditions may be avoided or reversed by altering one's diet and lifestyle. The Grain Brain Whole Life Plan is the culmination of more than 35 years of clinical practice and research that will help you look, feel and perform your best." Robb Wolf, author of The Paleo Solution
"Dr. Perlmutter sifts through the emerging research on how to create brain and body health. And he created The Grain Brain Whole Life Plan, a manifesto for the new medicine, the roadmap for how to care for the one precious human life that you have. If you want to live strong, feel good, boost your brain function, and become more connected and engaged to your own life, then you need a plan. This book is that plan." Mark Hyman, MD, author of Eat Fat Get Thin and director of Cleveland Clinic Center for Functional Medicine
"If everyone were to follow The Grain Brain Whole Life Plan, there would be a dramatic reduction in obesity, diabetes, cancer, dementia, arthritis—in short, the world would be a better place." Dale Bredesen, MD, professor and director of Alzheimer's Disease Research, UCLA
"The Grain Brain Whole Life Plan presents a comprehensive, practical, step-by-step approach aimed at people suffering from a variety of chronic neurological, psychiatric, and medical conditions. Dr. Perlmutter not only gives specific dietary recommendations, including a diet rich in plant-based fiber, but also prescribes important lifestyle changes such as physical exercise, stress reduction, and improvement in sleeping habits." Emeran A. Mayer, MD, author of The Mind Gut Connection and director of the Oppenheimer Center for Stress and Resilience at UCLA
The Multivitamin-Mineral Cornerstone of a personal program
The first step in establishing your personal vitamin program is to ensure that every day you are receiving those vitamins and other nutrients that are truly essential to the human body. Since thousands of dietary supplement products are available, claiming to benefit every manner of body function, here are some guidelines to help separate the wheat from the chaff. Let’s start with the multivitamin- mineral (MVM) product.
To do what it is supposed to do, your MVM should provide just about ALL the vitamins and minerals truly proven essential to human health. The list of known vitamins hasn’t changed much in recent decades; it includes vitamin A, vitamins B1, B2, B3, B5, B6, and B12, (the missing numbers were those which proved not to be truly essential) and vitamins C, D, E and K. Folate and biotin are also vitamins, as are the essential fatty acids, which are discussed below. Choline was recently established as essential. A number of minerals are also proven essential to survival.
Minerals are not organic since they do not contain carbon and thus cannot be called vitamins. However, certain minerals are as essential to survival as are the vitamins. For a number of minerals, deficiency states are established and recommended dietary allowances exist. Of these, sodium and phosphorus don’t need to be supplemented since they are more than adequately represented in the daily diet. Vanadium has never been proven essential and has some suspicious actions; microgram amounts may be acceptable in your MVM, but milligram amounts cannot be justified. Similarly, fluorine can be toxic and very likely is not essential.
Unequivocally, every person, whatever their age, gender or state of health can benefit from taking a multivitamin-mineral product on a daily basis. A good MVM will provide all the vitamins and essential minerals, minimally in amounts of at least 100 percent of the “daily values.” The daily values seen on the dietary supplement product labels are the RDAs (Recommended Dietary Allowances) recalculated on the basis of each 2000 “calorie” intake of food per day (kilocalories, really). A good multivitamin-mineral will also supply close to 100 percent of the daily values for the following minerals: magnesium, calcium, iron, zinc, copper, selenium, silicon, iodine, manganese, molybdenum, boron, and chromium. Potassium, unfortunately, is kept low (around 99 mg daily maximum) by regulation.
Don’t take “one-a-day” MVM formulas seriously: one tablet or capsule a day simply cannot pack in decent amounts of all the necessary nutrients. A good MVM cannot be packed into less than 2–4 or up to six capsules or tablets per day, divided between two or three meals.
As you shop for a good MVM, you must examine the label carefully or you’ll waste your money. By law, the manufacturer has to list the ingredients on the label. Also, some MVMs provide meaningful amounts of certain standardized herbal extracts, namely minimum tens of milligrams each of ginkgo biloba extract and/or milk thistle extract, grape seed extract, pine bark extract, bilberry standardized extract, and hawthorn berry extract. These add to the quality of the product, since they have proven health benefits.
There are two kinds of EFA, omega-6 and omega-3, the two kinds compete with each other for uptake and utilization and play a “yin-yang” role in the body by delicately balancing and complementing each other’s effects. It’s been found that supplementing the diet with certain omega-3s will protect against heart attacks and strokes, and generally help protect the body against inflammatory damage.
Take extra Vitamin C and Vitamin E
As the scientific research on vitamins and minerals has progressed, the recommended daily amounts of minerals necessary for good health have not changed much. Among the vitamins, the benefits of some extend to such large amounts that we cannot expect full intakes from our MVM product and are forced to take them as additional supplements. Two proven examples are vitamin C (ascorbate) and vitamin E (d-alpha, beta, gamma, and delta tocopherols [ VERY IMPORTANT ]).
It used to be that so-called experts would scoff at the late Professor Linus Pauling when he talked about taking grams of vitamin C every day. They said we would just be making expensive urine if we tried to do what he did. yet there was good research even then to show that Pauling was right; those “experts” just didn’t want to work the data into their ideological agenda. Some went so far as to fudge existing data in order to deny that vitamin C helps prevent the common cold; others purposely miss-designed human studies to try to show that vitamin C could not help treat disease. But the majority of researchers stayed honest, as their own research led them to discover that, yes, Hoffer, Cathcart, Cheraskin, Pauling and the others were right: vitamin C could do marvelous things for human health.
The essential fatty acids are Vitamins
The essential fatty acids (EFA) are oily substances, which are really vitamins because deficiency states have been demonstrated for them. There are two kinds of EFA, omega-6 and omega-3, differing in their molecular details but sharing the same enzyme systems. The two kinds compete with each other for uptake and utilization and play a “yin-yang” role in the body by delicately balancing and complementing each other’s effects. unfortunately, in today’s world we are getting either too little of both kinds if we eat a lot of junk food, or too little of the omega-3s if we eat the typical Western diet. Now it’s been found that supplementing the diet with certain omega-3s will protect against heart attacks and strokes, and generally help protect the body against inflammatory damage.
The omega-3s that work best are DHA and EPA, some of which can be obtained by consuming cold water fish, though we do recommend supplementation. A certain amount of omega-6 intake is also important, and this is best obtained from GLA. In the future, you will see the EFA included in MVM products, but for now they are mostly available only as oils in softgel capsules.
Conditionally-essential nutrients sometimes May be Vitamins
A number of substances that have not been established as vitamins through deficiency assessment are nonetheless intricately involved in life processes. One that has been extensively researched is coenzyme Q10 (“CoQ”), otherwise called ubiquinone. CoQ is crucial for the generation of energy in all our cells and makes important contributions to our protective antioxidant defense system. Technically, our cells have the enzyme machinery to make their own CoQ. Why, then, do people with heart problems develop a functional deficiency of CoQ? Alpha-lipoic acid also is crucial for making energy and is also a potent antioxidant. Another example is taurine, which is an antioxidant, antitoxin and electro-osmotic buffer substance found in the heart tissue, the nerve tissues and in all our cells. yet another is carnitine, which is also important for the heart and is central to the body’s energetics. These nutrients all fit the category of conditionally-essential nutrients in that portions of the population are critically unable to make enough to keep up with body demand for them. Occasionally, a nutrient previously thought conditionally-essential is proven fully essential for humans, as recently occurred with choline.
Deficiencies in the conditionally-essential nutrients can be life-threatening. For CoQ, taurine, carnitine, and some other such nutrients, the bio-synthetic pathways are especially complex and energy intensive. Elderly or sick people, or people with chronic viral infections, may produce either none at all or quantities insufficient to keep up with demand. For such people, supplementing with these nutrients is likely to be a good idea. For individuals with heart failure, a condition in which deficiencies of all three of these nutrients can manifest, supplementing with all three daily may be a lot more than just a good idea.
The conditionally-essential nutrients are all orthomolecules. As conceived by Professor Pauling, orthomolecules are substances orthodox to our metabolism; that is, they are part and parcel of our normal enzyme pathways. Certain more sophisticated MVMs have included carnitine, taurine, NAC (N-acetyl cysteine), alpha-lipoic acid, MSM (methylsulfonylmethane), DMAE (dimethylaminoethanol), and other orthosubstances. These are undeniably valuable for your health, but your MVM will not be able to provide all that you need, and for your special health needs you’ll need to consider additional supplement products.
Stress of any kind increases the body’s nutrient requirements Never underestimate the power of stress to make you sick. Emotional stress works through many mechanisms to damage our tissues. But stress is far more than just emotional.
Although the word “stress” is commonly taken to mean emotional stress, its meaning for the body is much broader. In a biological sense, stress means any challenge to the body’s life processes and survival skills. For example, exposure to too much cold or heat is stressful. Malnourishment or eating junk food is stressful. Too much noise is stressful. Fits of anger are stressful, and anxiety and depression exacerbate emotional stress. Chemicals foreign to the body cause stress, as they react with our biological molecules and so modify our body chemistry.
One of the most stressful chemical agents is cigarette smoke. Oxygen free radicals, tars, heavy metals, and radioactive substances in cigarette smoke, whether inhaled actively or passively, deplete virtually all the types of nutrients in the body, and as this happens, the risk of asthma, bronchitis, cancer, and heart disease skyrockets. Chlorinated hydrocarbon pollutants entering our bodies from the air, water and foods deplete our antioxidants and many other orthomolecules and thereby increase the risks of cancer, nerve damage, memory loss, and liver or kidney failure. Alcohol intake is stressful, whether or not a person is an alcoholic.
Other sources of stress include infectious agents (ALL viruses or bacteria, fungi such as yeasts and molds, protozoan or worm parasites, mycoplasmas such as the one that causes pneumonia). Infectious agents hijack our biochemical machinery to meet their needs. These intruders also siphon off vitamins and minerals that we need to make energy and otherwise conduct our life processes. As the immune system mounts assaults these unwanted guests, fever and other inflammation develop that literally burn away our antioxidant reserves and accelerate our losses of B vitamins and minerals. That’s why increasing your intake of the superb antioxidant vitamin C and minerals such as zinc and magnesium can make such a difference when you have a cold. Don’t underrate the importance of nutrients against the stress of infection. Increased nutrient intakes will even help slow AIDS progression.
OTC and other drugs Can deplete nutrients
Many over-the-counter drugs can deplete the body of essential nutrients. Acetaminophen (Tylenol®) depletes glutathione, an antioxidant substance that is key to the functioning of the liver. Liver failure can be the result. Aspirin, one of Tylenol’s competitors, is no more innocent except that it targets the stomach rather than the liver. Aspirin can deplete folate and vitamin C, and it breaks up the phospholipid surfactant layer that normally protects the stomach lining, with ulcers often arising that then bleed and deplete the body of iron.
Antacid use also can be a problem, depleting the body of folate as well as copper. Certain laxatives and stool softeners can do tremendous damage by reducing the absorption of minerals, vitamins and other nutrients and depleting the body of water. Overuse of laxatives is common, especially among girls and women concerned about gaining weight, depressed people preoccupied with bowel function, and constipated elderly patients. Prescription drugs are worse than the OTCs, and more than 600 of these are known to be toxic to the liver.
Among prescription drugs, those classes most proven to deplete nutrients include oral contraceptives (vitamin B6, vitamin C, folate), antibiotics (vitamin B12, vitamin K, iron, magnesium, calcium; also the friendly gut bacteria), cholesterol-lowering agents (coenzyme CoQ), and diuretics (sodium, potassium, calcium). Tricyclic antidepressants can deplete vitamin B2 and CoQ. We could go on and on about drugs and the damage they do to our bodies, but the pattern is clear: persons taking pharmaceuticals of any kind need to increase their daily intakes of multivitamin-minerals and antioxidants.
Managing specific health problems and healing organ damage
The topic of therapeutic nutritional supplementation is a huge one. Hundreds of books have been written, and tens of thousands of scientific papers have been published on the uses of vitamins and other nutrients to treat clinical disease conditions in order to achieve healing. Drugs don’t heal, and government regulatory agencies, goaded on by the pharmaceutical drug interests, have done their best to shut down this entire field of nutritional application. They’ve spectacularly failed, though, because the records show that vitamins and minerals can be employed in combination with other orthomolecules and with herbal preparations to manage, heal or cure just about any disease or dysfunction. Not only this, but in so doing they outperform the drugs in all areas. Here nutrients become nutraceuticals, to be administered in doses sufficient to give maximum benefit against a disease. Sophisticated nutraceutical combinations are personalized to the needs of the individual. Some clinicians and scientists believe, as do we, that even aging can be slowed using this strategy.
Every one of us has an “Achilles Heel” in our body makeup, some weakness or weaknesses that will likely bring on ill health or premature aging and without intervention will likely shorten life. By learning to be aware of our body’s grunts, groans, squeaks, and quirks, and by working with trained professionals, we can target these weaknesses for special treatment in order to slow progressive functional loss (as the liver carrying a chronic virus, for example), to reverse existing loss (as memory function) or even to heal longstanding zones of trauma (as a damaged joint). At this level of a personal vitamin program, the potential benefit is lifesaving, and this is both the promise and challenge of 21st century health care.